2009-07 by Iron Man

JULY 2009 / IRON MAN MAGAZINE—WE KNOW TRAINING™

ALL-DUMBBELL PEC-POUNDING PROGRAM

™

Hollywood Muscle!

Greg Plitt Flexes on to the Big Screen in “Terminator Salvation” and “Watchmen”

Body by Science New Research Says 10-Minute Workouts Work!

GREG PLITT—HOLLYWOOD MUSCLE

Confessions of a Recovering Bodybuilder Learn From One Champ’s Addictions and Afflictions JULY 2009 $5.99

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www.ironmanmagazine.com \ APRIL 2006 261

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Available at Home-gym.com and Ironmanmagazine.com This DVD features Greg Plitt, one of the top ﬁtness models in the country and up-and-coming Hollywood actor. Seeing Greg’s muscles in motion will motivate you, as he demonstrates the techniques to sculpt your own impressive physique. Greg is a former Army Ranger and was recently voted Hollywood’s top body.

150 DECEMBER 2009 \ www.ironmanmagazine.com

&217( WE KNOW TRAINING™

-8/Z FEATURES

156

GREG PLITT GREG PLITT

72 TRAIN, EAT, GROW 117 The TEG men take 10x10 for a mass-building spin.

108 A BODYBUILDER IS BORN 48 Ron Harris says you can’t have progress without progression.

118 SHAVIS HIGA Growing in paradise—an intriguing interview with the up-and-coming Hawaiian muscle sensation.

136 HEAVY DUTY John Little explores Mike Mentzer’s ideas on rebounding, overtraining and muscle gaining.

140 BODY BY SCIENCE Incredible results with six-minute workouts. Doug McGuff, M.D., and John Little dissect the research.

156 GREG PLITT Lonnie Teper gets the big story on the Hollywood body man who’s on-screen in the new “Terminator.”

168 GIFT OF THE GRAPE Jerry Brainum explains the research on resveratrol, an amazing antiaging antioxidant.

118

SHAVIS HIGA

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Greg Plitt and Alicia Marie appear on this month’s cover. Hair and makeup Alexandra Almond. Photo by Michael Neveux.

188 DUMBBELL PEC POUNDING From the Bodybuilding.com archives: Layne Norton’s all-DB chest chiseler.

218 HARDBODY

Body by Science New Research Says 10-Minute Workouts Work!

Confessions of a Recovering Bodybuilder JULY 2009

The Wilsons show you how to counter oxidative stress to pack on mass.

BODYBUILDER

Greg Plitt Flexes on to the Big Screen in “Terminator Salvation” and “Watchmen”

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Vol. 68, No. 7

Drug-free champion Skip La Cour tells a scary tale of obsession, self-absorption and antisocial behavior.

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Hollywood Muscle!

Learn From One Champ’s Addictions and Afflictions

182 CATABOLIC COMBAT

194 CONFESSIONS OF A RECOVERING

ALL-DUMBBELL PEC-POUNDING PROGRAM

188

DUMBBELL PEC POUNDING

Christine Pomponio-Pate is postpregnancy perfection. Mamma mia!

252 LOS ANGELES FITNESS EXPO HIGHLIGHTS A look at the All American Strongman Challenge and the IRON MAN Curl Challenge.

266 FEMME PHYSIQUE Steve Wennerstrom, IFBB Women’s Historian, looks back at the World Games.

282 ONLY THE STRONG SHALL SURVIVE Coach Bill Starr outlines a workout plan for the busy man (and woman).

218

HARDBODY CHRISTINE POMPONIOPATE

194

SKIP LA COUR

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DEPARTMENTS 36 TRAIN TO GAIN Two geezers and the size trip, pro training tips, and Joe Horrigan takes a new look at hip pain.

50 SMART TRAINING Coach Charles Poliquin reveals the key exercise for eye-popping new arm size.

TRAIN TO GAIN

58 EAT TO GROW Protein and fat burning. Plus, a review of Frank Zane’s High-Def Handbook.

88 NATURALLY HUGE John Hansen’s strategies for avoiding front-delt stress.

96 SHREDDED MUSCLE Dave Goodin on minimizing postcontest depression and maximizing condition retention.

100 CRITICAL MASS Steve Holman’s DXO-to-grow technique.

204 MUSCLE “IN” SITES Eric Broser checks out Jennifer Gates’ gorgeous site and provides plenty of P/RR/S mass-training advice.

240 NEWS & VIEWS Lonnie Teper’s always-entertaining look at the world of bodybuilding—plus, his Rising Stars.

260 PUMP & CIRCUMSTANCE Ruth Silverman takes a stroll on the women’s side of the physique sports, with her trusty camera capturing the curvaceous confluence.

274 BODYBUILDING PHARMACOLOGY Jerry Brainum’s exposé on the death of a figure competitor. Steroids, ephedrine and Cialis?

292 MIND/BODY CONNECTION Bomber Blast, depression regression and the BodySpace Physique of the Month Jerry Shabazz.

304 READERS WRITE New pain for record gains and incredible Lou.

In the next IRON MAN: Next month is our annual Arnold birthday issue, and we’ve got some legendary pics in store—see the Oak as you’ve never seen him before in full-page glory. Also, national-level ﬂexer Alex Azarian outlines his strategy for building delts into round mounds of beef—with photos of him in shredded precontest condition that will blow your mind! Bench press king Joe Mazza tells how he blasts up to 675 pounds weighing 165— that’s right, gang, more than four times his bodyweight! Plus, we have further confessions from bodybuilding addict Skip La Cour, with words of wisdom on balancing your life. Find the August issue on newsstands the ﬁrst week of July.

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Whatever You Need—Wherever You Train ™

Founders 1936-1986: Peary & Mabel Rader

by John Balik

They Did It Their Way The culture of Muscle Beach, Santa Monica, owed its iconic position in the world of strength and muscle as the birthplace of the fitness industry in America not to the sun and the sand but to the people who were drawn there. The magic was created by the characters who inhabited it. I missed that truly golden age, but I did have the privilege of knowing many of the people who helped make Muscle Beach the worldwide mecca that it was and the wonderful piece of history that it is. Zabo Koszewski was the embodiment of the spirit of Muscle Beach. As Dave Saxe, a friend of mine and of Zabo’s, said at a gathering that marked Zabo’s passing in March, “Zabo was Muscle Beach—he was who we saw on the beach in those ’50s and ’60s photos; he was what we wanted to be.” Zabo’s life was very minimalist in the sense that he distilled early on what was important to him and let the rest drop to the edges. He was never far from the beach that he loved, the friends whom he cherished and the workout that he took on a daily basis until his passing. He was cantankerous, he was opinionated, he was loved, and he is missed by me and the untold thousands who saw the same pictures that I did and dreamed the same Zabo Koszewski. dreams. In a very real sense Zabo’s life was a siren’s song. As IRON MAN’s art director, Terry Bratcher, said to me, “He was the kind of guy every man enjoys drinking with and every woman wants to dance with.” I met Zabo at the original Gold’s Gym on Pacific Avenue in Venice in 1965. Not until the late 1970s, while I was doing photography assignments for Muscle Builder/Power, forerunner of Muscle & Fitness, did I meet Armand Tanny. At that point he’d been writing about bodybuilding training for more than 20 years. Like Zabo, Armand had gravitated toward the beach because of the postwar culture of strength and Armand Tanny. muscle. Like Zabo, he was an outstanding athlete and especially excelled in the Olympic lifts. He epitomized the strength athlete of his time—very powerful and with a physique that matched the best of his contemporaries. Even so, Armand’s intellectual curiosity and love of writing were what made him an indelible figure. On many of my international photo assignments we traveled together. Going to London, Munich or Brussels meant an 11-to-13-hour flight, but Armand—laid back, unruffled, calm—was the perfect antidote to the stress of travel, always a source of stimulating conversation. When we weren’t working, he was an eager tourist. He loved to eat—he was Italian—and we searched out the most interesting restaurants. Ten years ago I had the pleasure of presenting Armand with the Peary and Mabel Rader Lifetime Achievement Award. He was passionate about bodybuilding both as a scientist and as a participant. This spring, at age 90, he moved into a nursing home, and his friend of 50-plus years, Zabo, came to visit him. Then, within 10 days of each other, they both “moved on.” Two guys who helped to define bodybuilding and fitness. IM 28 JULY 2009 \ www.ironmanmagazine.com

Publisher/Editorial Director: John Balik Associate Publisher: Warren Wanderer Design Director: Michael Neveux Editor in Chief: Stephen Holman Art Director: T.S. Bratcher Senior Editor: Ruth Silverman Editor at Large: Lonnie Teper Articles Editors: L.A. Perry, Caryne Brown Assistant Art Director: Brett R. Miller Staff Designer: Fernando Carmona IRON MAN Staff: Sonia Melendez, Mervin Petralba, Brad Seng Contributing Authors: Jerry Brainum, Eric Broser, David Chapman, Teagan Clive, Lorenzo Cornacchia, Daniel Curtis, Dave Draper, Michael Gündill, Rosemary Hallum, Ph.D., John Hansen, Ron Harris, Ori Hofmekler, Rod Labbe, Skip La Cour, Jack LaLanne, Butch Lebowitz, John Little, Stuart McRobert, Gene Mozée, Charles Poliquin, Larry Scott, Jim Shiebler, Roger Schwab, C.S. Sloan, Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D., Randall Strossen, Ph.D., Richard Winett, Ph.D., and David Young Contributing Artists: Steve Cepello, Larry Eklund, Ron Dunn, Jake Jones Contributing Photographers: Jim Amentler, Ron Avidan, Roland Balik, Reg Bradford, Jimmy Caruso, Bill Dobbins, Jerry Fredrick, Irvin Gelb, Isaac Hinds, Dave Liberman, J.M. Manion, Merv, Gene Mozée, Mitsuru Okabe, Rob Sims, Ian Sitren, Leo Stern

Marketing Director: Helen Yu, (805) 385-3500, ext. 313 Accounting: Dolores Waterman, (805) 385-3500, ext. 324 Advertising Director: Warren Wanderer (805) 385-3500, ext. 368 (518) 743-1696; FAX: (518) 743-1697 Advertising Coordinator: Jonathan Lawson, (805) 385-3500, ext. 320 Newsstand Consultant: Angelo Gandino, (516) 796-9848 Subscriptions: 1-800-570-4766 or (714) 226-9782 E-mail: subscriptions@ironmanmagazine.com We reserve the right to reject any advertising at our discretion without explanation. All manuscripts, art or other submissions must be accompanied by a selfaddressed, stamped envelope. Send submissions to IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033. We are not responsible for unsolicited material. Writers and photographers should send for our Guidelines outlining speciﬁcations for submissions. IRON MAN is an open forum. We also reserve the right to edit any letter or manuscript as we see ﬁt, and photos submitted have an implied waiver of copyright. Please consult a physician before beginning any diet or exercise program. Use the information published in IRON MAN at your own risk.

IRON MAN Internet Addresses: Web Site: www.ironmanmagazine.com John Balik, Publisher: ironleader@aol.com Steve Holman, Editor in Chief: ironchief@aol.com Ruth Silverman, Senior Editor: ironwman@aol.com T.S. Bratcher, Art Director: ironartz@aol.com Helen Yu, Marketing: helen@ironmanmagazine.com Warren Wanderer, Advertising: warren@roadrunner.com Jonathan Lawson, Ad Coordinator: ironjdl@aol.com

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36 JULY 2009 \ www.ironmanmagazine.com

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Lessons From the Arnold Classic Top 3

exercises performed back to back without rest for a given muscle group. Yet the top three finalists at the ’09 Arnold Classic built their physiques primarily with heavy straight sets, and they continue to train that way. They may do drop sets or the occasional superset, but all three feel that the key to muscle growth lies in brutally hard work for sets of

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Roland Balik

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eight to 12 reps. As luck would have it, the top three men at the 3) An attitude of perseverance. In 2008 most recent Arnold Classic—Kai Greene, Victor each man suffered a significant injury. Victor needMartinez and Branch Warren—are all athletes I’ve ed knee surgery, Kai had a hernia repaired, and had the opportunity to interview about their trainBranch tore a triceps—he’d torn the other triceps ing methods. Always in search of patterns, I manand a biceps in years past. All three were forced aged to find three things these very different men to sit out the Mr. Olympia and had to deal with have in common: 1) A preference for free weights. Though speculation that they’d never be the same again. I can’t tell you how many people I’ve talked with they’re all still under the age of 35, Kai, Victor and over the years who have given up bodybuilding Branch are decidedly old school when it comes to due to injuries like theirs—or even, in some cases, their training tools of choice. Barbell and dumbless severe ones. Kai, Victor and Branch refused bell movements make up most of their workouts, to be defeated by injury. They took the time to heal with stalwarts like squats, presses, rows, dips and and rehab the area, then buckled down to hard deadlifts making frequent appearances. Of the three, Victor is the only one who regularly incorpo- training once again. When life knocks you down, rates machines in the off-season—but just to finish some people stay down and bemoan their misfortune. Champions get back up and fight their way off a bodypart after he’s hit the cold iron hard. back to success. 2) Heavy straight sets. Several fairly com—Ron Harris plicated training styles are in use today. Some of them incorporate rest/pause and static holds, Editor’s note: Ron Harris is the author of Real and others require various mathematical formulas Bodybuilding, available at www.RonHarrisMuscle and equations to determine the exact amount of .com. resistance to be used. Other programs are based on supersets and giant sets, with some callThe same goes for Victor Martinez and Branch Warren. ing for as many as 10

YOU CAN BENCH BIG Add 20 Pounds to Your Bench Press Almost Overnight! How would you like a surge in upper-body power and a bigger bench press—say, 20 extra pounds on the bar—after only a couple of workouts? Sure, adding 20 pounds to your bench in two or three training sessions may sound crazy, especially if your bench press poundage has been stuck in neutral for a while. But nine times out of 10 this stall is due to an easily correctible muscle weakness—not in the pecs, delts or triceps but in a group of muscles known as the rotator cuff. The rotator cuff muscles stabilize the shoulder joint. During the bench press and almost all other upperbody movements these muscles protect the shoulder joint and prevent ball-and-socket slippage. If these muscles are underdeveloped, they become the weak link in the action and your pressing strength suffers, or worse, you injure your shoulder. One of the best ways to strengthen this area and create an upper-body power surge is with direct rotator cuff exercise. Once you start using the ShoulderHorn for two or three sets twice a week, your pressing poundages will skyrocket. This device allows you to train your rotator cuff muscles in complete comfort and with precise strengthening action. After a few weeks you’ll be amazed at your new benching power. There have been reports of 20-to-30-pound increases in a matter of days. A big, impressive bench press can be yours. Get the ShoulderHorn, start working your rotator cuff muscles, and feel the power as you start piling on plates and driving up heavy iron.

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75$,1 72 *$,1 SFWJFX The reason most people head to the gym is to transform their bodies—although some do it in an attempt to transform their social lives. If you’re a serious trainee working for physical, as opposed to social, results, 12 Weeks to

Your Future Physique is your path to persistent progress. It’s written by Bodybuilding.com’s editor in chief Kris Gethin, and he covers every aspect of achieving a dream physique. The book starts with a number of before and after pics, along with short success stories from those who have done it, including Kris himself. The photos alone will get your motivation revved and hungry for the how-to plan. There are, however, some preliminaries. Gethin covers how to stay motivated, including tips on visualization, pep talks and setting goals; how to eat, with complete sample diets and a chart of permitted foods; and which supplements can help speed your progress. Then he

talks specific exercises. You’ll see start and finish photos for every exercise in his recommended workouts, along with tips on how to get the most out of each movement. He then takes all of those exercises and organizes the 12-Week WeightTraining Program. It’s a gradual progression with a three-daysper-week routine, with each bodypart trained only once a week. The workouts change every two weeks to keep things interesting and to keep your results constant. Gethin’s suggestions for cardio are also included. There are workout log pages for all of the routines, with the exercises plugged in. You can make photocopies or take the book to the gym to record your weights, sets and reps. He concludes with tips on how to maintain your new physique and a section of frequently asked questions on things like meal timing, losing more bodyfat and getting defined abs. 12 Weeks is a great, concise book for anyone starting down the road to a new muscular physique. Gethin has trained hundreds of people and transformed fat and skinny folks alike into new, highpowered muscular versions of their old selves. He can do the same for you—or someone you know. 12 Weeks to Your Future Physique, along with a gym and some driving motivation, is all it takes. —Becky Holman Editor’s note: 12 Weeks to Your Future Physique is available at Body building.com.

X-FILES

Pro 10x10 Spin Q: From what I’ve read recently, IFBB pro bodybuilder Mark Dugdale is using the 10x10 method. Is that true? A: We know that he’s more of a high-intensity trainer, as he’s said that the two methods of training that most influenced his were Mike Mentzer’s Heavy Duty and Dorian Yates’ Blood and Guts systems. We’ve seen some of Dugdale’s workouts, and they’re well thought out—very close to what we recommend for most trainees; however, the majority of the workouts we design are based on using full-range Positions of Flexion—midrange, stretch and contracted—to complete the muscle-flexion chain and build mass along three different pathways: max force, stretch overload and tension/occlusion. Dugdale has also recently incorporated the 10x10 method into his training— you use a weight that gives you about 20 reps, but you only do 10. Then you rest for 30 seconds to a minute and do 10 more. You keep at it till you’ve completed 10 sets. The first few sets are easy; the last few are brutal. We understand that Dugdale is using it on only one exercise per bodypart, but he’s doing standard sets on one or two exercises for each muscle as well. He usually ends a bodypart with 10x10, no real rhyme or reason to his exercise choice that we’re aware of. In fact, for biceps he favors incline curls, an isolated stretch-position exercise. Maybe he’s seen the animal study that produced a 300 percent muscle mass gain after only one month of progressive-stretch overload. Thanks to Dugdale, we’ve just started experimenting with 10x10 on stretch-position exercises in our POF workouts, and it’s a killer—sore to the core. —Steve Holman and Jonathan Lawson Merv

12 Weeks to Your Future Physique

Editor’s note: The Ultimate 10x10 Mass Workout is available at www .X-traordinaryWorkouts.com.

38 JULY 2009 \ www.ironmanmagazine.com

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More Mass for the Tall and Long-Limbed Q: You recently wrote briefly about how tall bodybuilders should approach weight training. Could you please tell us more?

you do that.) It prevents your torso from going too far forward when you do heavy squats. That still wasn’t enough for me. My ankles felt as if they were moving around inside the boots. So I bought Velcro-strapped ankle socks that stretch and fit really snugly. They held my ankles and upper calves tight. Putting on the socks and shoes and the two belts, plus the knee wraps, may have made me look like a walking mummy, but I could go with 405 for 12 reps without a problem. Before that, I could do only 315 for 12. Let’s go to chest: I always had trouble with my upper pectorals—I tend toward big triceps and weak upper pecs. Three major things changed that for me: First, I started doing mostly decline pressing. Because my body was inverted, the range of motion was slightly reduced, and I was able to use heavy weight. Second, since my deltoids were lower than my pectorals, my body had no chance to engage the upper deltoids when I pressed the bar or dumbbells upward, which had always happened on my incline-bench presses. Third, when I did incline dumbbell presses, I always pumped up my biceps and forearms first. The amount of blood it puts in the biceps and forearms gives you a considerable cushion as the dumbbells make their way back down and up again. That way you feel stronger and more in control. How about shoulders? It’s a different muscle group, but basically the same rule applies: Pump up your biceps and forearms before doing presses, and you’ll feel more in control. (When I say pump up, I mean just that. Don’t work the biceps and forearms hard; just pump them up as fast as you can.) Be sure that the pressing bench is positioned so that your feet are flat on the ground and your thighs are parallel to it. For shoulders, the pressing action need be no more than five inches or so. If you’re going all the way up and all the way down, you’re working other muscles, not just the middle head of the deltoid. The best thing tall people or those who have long limbs can do is try to shorten strokes and strengthen areas where they may be weak. I have seen many guys use some type of elastic band around their triceps—Yates did it, for instance. That joint probably wasn’t as receptive to heavy training as his other joints were. Think of it as the three S’s: shorten, strengthen and wear tight stretchy bands or wraps around joints that are a weak link in any multijoint exercise. If you have questions, please contact me. I answer all my e-mail. —Paul Burke

Neveux \ Model: Cesar Martinez

A: Almost anyone over 6’ knows that he has at least a few obstacles to becoming a successful bodybuilder. Unless you’re gifted with the right joints and full muscles, you probably have trouble doing bench presses, squats and other multijoint pressing movements. The good news, as most of you know, is that the longer the limb, the more leverage you have for pulling exercises. But what do you do about pressing-type movements? Let’s start with legs. I’m 6’1”, and legs were a problem for me from the start. I had to come up with all kinds of ideas for squatting heavy enough to grow. I think knee wraps are a must if you have long legs and a big torso—especially if you have small knees. I wear them only on my heaviest sets, not the first few, but when it gets heavy, those wraps go on tight. Wear a pair of high-top work boots or buy a pair of hightop Olympic shoes. They support your ankles, which are often the weakest link in a long body. Arnold always said that when he did squats, his body leaned forward. When I heard him say that in 1974, I had what I thought was an epiphany—it helped me prevent my body from leaning forward when doing heavy squats. I bought a triple-thick, double-tang weight training/powerlifting belt and pulled it tight around my waist. Then I took my other regular training belt and put it on backward, just above the power belt. (Note: You need someone to help

Editor’s note: Contact Paul Burke via e-mail at pbptb@ aol.com. Burke has a master’s degree in integrated studies from Cambridge College in Cambridge, Massachusetts. He’s been a champion bodybuilder and arm wrestler, and he’s considered a leader in the field of over-40 fitness training. You can purchase his book, Burke’s Law—a New Fitness Paradigm for the Mature Male, from Home Gym Warehouse. Call (800) 447-0008, or visit www.Home-Gym.com. His training DVD “Burke’s Law” is also now available.

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Two Geezers and the Size Trip The gym’s two geezers have trained together almost every Monday, Wednesday and Friday for nearly 10 years—they’re an institution. At 49 and 53 they’re among the gym’s oldest members, although they’re still youthful in mind and body. Phil and Ron train harder than most of the guys in their 20s and are way stronger and better developed than nearly all of them. They’ve almost always kept their routines short and focused on the big, basic exercises. During the long period they’ve trained together, they’ve used only two basic formats. Some cycles they’ve alternated two routines—upper body and lower body—over their three weekly workouts. Other cycles they’ve rotated three routines— back, biceps and neck; triceps, delts and pecs; and legs and abs—and done a little more volume for each bodypart than on the other format. They change their routines every three months or so. As far as building muscle goes, their training has worked very well. I’d just started warming up on a treadmill when they noticed me. They were about to leave the gym after finishing a workout and came over to chat. After exchanging pleasantries, Phil, the younger of the two, asked me how he could add 15 pounds to his bench press, to take him to 320 pounds for sets of five reps so that he could match Ron. “What about the cardio we’ve discussed many times?” I asked. “What about the six-pack you keep telling me you want to have? What about making the changes to your diet that we’ve discussed many times? Those things are way more important than adding 15 pounds to your bench press.” “I’ll get to those things later on, Stuart. Just tell me what to do so that I can get to the 320 for fives.” Phil is 49, and yet he’s still putting off getting a six-pack, still putting off fixing his diet, and still putting off doing decent cardio. It’s the same story with Ron and many other 40-plus bodybuilders. When you’re in your 20s, you have the time to procrastinate, but when you’re in your 40s and 50s and still procrastinating, you risk never getting around to a six-pack, excellent diet and decent cardio. Even if Phil gets to 320 for five in his bench press—up from the 305 for five he’s at now—it won’t make a blind bit of difference in his physique. If he trims his bodyfat from its

Bigger isn’t always better

current 25 percent or so to 10 percent, however, he will transform his appearance. Although he may lose a little on his bench press, so what? He would finally be able to see his substantial muscle mass and have a sharp sixpack. Given his age, that would blow most people away. If you’ve trained seriously for more than 10 years, chances are you’ve reached the maximum muscle size you’re ever going to have naturally. Many bodybuilders carry excess bodyfat under the assumption that it’s necessary in order to keep building size. There’s something to that idea—you’re not going to build bigger muscles if you keep yourself ripped—but don’t carry excess bodyfat indefinitely. Many bodybuilders get stuck on a size trip, forever wanting just a bit more. No matter how much they get, they always want a bit more. Phil and Ron are still following pretty much the heavy diet they used 20 years ago, when they needed to eat a lot in order to build their muscle mass in the first place. With that approach they’ve been putting on a couple of pounds of fat each year over the decade or so they’ve been working out together, and the pounds have added up. They’ve gotten bigger all right, but not in the way that they want. Most bodybuilders would look much better if they trimmed 10 pounds of fat while holding their current muscle mass than they would if they added 10 pounds of muscle while holding their current bodyfat mass. Phil and Ron, however, each need to lose about 30 pounds of bodyfat in order to get terrific six-packs. Unless you already have a delineated set of abdominals, how about setting the following goals for yourself? 1) “I’m going to reduce my calorie intake so that I lose one pound a week every week until I can see a distinct six-pack.” 2) “I’m going to do serious cardio work twice a week for the rest of my life as well as maintain my weight workouts.” 3) “I’m going to eliminate junk food and eat more healthfully for the rest of my life.” Achieve those goals and not only will you improve your physique, but you’ll also make a big improvement in the supreme priority—your health—and stay youthful as you age. —Stuart McRobert www.Hardgainer.com Editor’s note: Stuart McRobert’s first byline in IRON MAN appeared in 1981. He’s the author of the new 638page opus on bodybuilding Build Muscle, Lose Fat, Look Great, available from Home Gym Warehouse, (800) 447-0008, or www.Home-Gym.com.

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A New Look at Hip Pain There’s been much discussion over decades about knee pain associated with squats, lunges, leg extensions and leg presses. Uninformed doctors told the sports community in the 1960s that squats would ruin knees. Those same doctors wholeheartedly supported the use of leg extensions. Unfortunately, many patellas, a.k.a. kneecaps, were made more painful and new ACL grafts—reconstructed anterior cruciate ligaments—were stretched with repetitive isokinetic leg extensions. Although the knee has received much attention, there has been very little discussion of the effect squats, lunges and leg presses have on the hip. The hip is a ball-and-socket joint, like the shoulder. The shoulder has a very shallow socket, which allows a wide variety of Stretching can create or aggravate movements. The hip has a deeper a sore hip. Watch socket that allows many moveout for deep squats ments, but not as many as the and leg presses too. shoulder. The socket shape also sets up potential problems. Your body didn’t come off an automobile assembly line. Human bodies frequently have subtle differences in anatomy—anomalies, they’re called. They can lead to a problem in the hip clinically known as femoroacetabular impingement, or FAI for short. The ball is the head of the femur; the socket is the acetabulum in the hip. The impingement occurs in one of two ways, cam or pincer. The cam form of FAI occurs because of an extra “bump” of bone near the top of the femur. That bump hits, or impinges, the top rim of the socket with full range of motion. It primarily damages the cartilage in the joint and injures the cartilage ring around the socket as well. Some people have an overhang of the top of the socket and don’t have the extra bump. That problem is the pincer form of impingement. FAI can force some people to squat less deeply. You’ve heard about squatting depth because of knee pain or, in some cases, alleged knee pain. Most trainees never learn how to squat properly. It’s quite amazing to see Olympic weightlifters performing full back squats, full front squats, full cleans, full snatches and then hear them say they don’t have any knee pain. At the hip you have a much different situation. A deep squat for those with the cam impingement can repeatedly damage the hip cartilage as the bony bump hits the cartilage. The deep squat for those with pincer impingement will tear the cartilage ring. Most patients with impingement have both cam and pincer issues.

Ball-and-socket soreness

You hear about hip injuries in sports on a more regular basis—for example, the hip surgery of Hall of Fame hockey player Mario Lemiuex before the 2002 gold medal performance in hockey, football player Priest Holmes and, more recently, baseball great Alex Rodriguez. This is all public information. Teams and universities are trying to screen their athletes, particularly football players, because of an increase in hip injuries. The screening process is improving, athletes with FAI have been identified, and hip injuries have been avoided. The doctor

leading the way with hip diagnosis and arthroscopy is Marc Philippon, M.D. “We have now a better understanding of hip injuries in sports,” he says. “Most importantly, we now have a very accurate way of making the diagnosis and have evidence-based surgical treatments that are very successful, such as arthroscopic treatment of FAI-related injuries.” Hip injuries are caused by extreme range of motion, such as kicking in martial arts, inner- and outer-thigh machines, deep squats, excessive stretching, football, hockey and even yoga. I will address this important topic in more depth in a future column. —Joseph M. Horrigan Editor’s note: Visit www.SoftTissueCenter.com for reprints of Horrigan’s past Sportsmedicine columns that have appeared in IRON MAN. You can order the books, Strength, Conditioning and Injury Prevention for Hockey by Joseph Horrigan, D.C., and E.J. “Doc” Kreis, D.A., and The 7-Minute Rotator Cuff Solution by Horrigan and Jerry Robinson from Home Gym Warehouse, (800) 447-0008, or at www.Home-Gym.com.

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75$,1 72 *$,1 6(5,286 75$,1,1* Pauline Nordine Age: 26 Weight: 117 Height: 5’2” Training: Four or five days a week with weights; six days a week for cardio Split: Day 1: deadlifts, hamstrings, calves; day 2: shoulders, forearms; day 3: cardio, abs; day 4: back; day 5: quads, glutes; day 6: rest; day 7: chest, triceps Bodybuilding titles: Swedish Teen National Champion, 2003, ’04, ’05 Factoid: “I eat five to seven pounds of vegetables every day and a bottle of mustard. I only have one or two cheat days a year. I am drug-free. I come from Sweden, and I was the trainer for ‘The Biggest Loser’ show in Scandinavia.” Supplements: “I am an AST Sports Science athlete, and I have been using their supplements since 2003.” Diet: “No starches, no bread, no rice, no oatmeal, no fruit. I eat vegetables, eggs, pink salmon, mustard, pistachios and cocoa powder—and lots of EPArich fish oils, as well as a number of AST supplements.”

Jerry Fredrick \ Location: Gold’s Gym, Venice, California

Web site: FighterDiet.com/blog

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COST OF REDEMPTION Mr. Olympia’s Mind-Numbing Training DVD This 3-plus-hour DVD is a masters class on what it’s like to train without limits. Sit back and be amazed and inspired by a man who walks the walk. Mitsuru Okabe spent 4 days with Ronnie in 2003 just prior to his sixth win in a row of the Mr. Olympia. This DVD is shot in an absolute “you are there” style. There are no set ups, no retakes, nothing but the real Ronnie Coleman. Ronnie is absolutely focused on his goal and he lives his life to make it happen. You will see him do 800-pound squats, 75-pound dumbbell curls and an astounding 2250-pound leg press—almost every 45-pound plate in the gym! It’s the stuff of legends. But more than just the sets, reps and the nutrition, you get an insider’s view of the personality that always lights up any room he enters. It hits all the right notes: instructional, inspirational and a pleasure to watch a man at the top of his game. Four Stars.

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Reverse Small-Arm Woes Q: What do you think is the most common training reason that people can’t build big arms?

Q: How would you rate leg presses in comparison to squats?

Hidetada Yamagishi and Charles Poliquin compare biceps peaks.

Photo courtesy of Charles Poliquin

A: One thing that’s common to men with little arms is that they don’t do a lot of direct work for the brachialis. The brachialis is primarily a fast-twitch muscle, and virtually everyone who has big arms devotes a significant amount of time to working it. That was particularly true before anabolic steroid use became rampant and trainees actually had to slave away in the gym. I’m talking about the Reg Park–Clancy Ross era. That’s why the reverse curl is the most underrated arm exercise. If you haven’t made any progress in months or years, simply start each workout with reverse curls. In fact, any arm flexor movement done with the palms facing the floor or in a semisupinated position will work the brachialis. In other words, you have to reverse to move forward in arm size.

A: Squats are far more effective in increasing overall strength, particularly strength that’s transferable to the sporting field. One of the problems with the leg press is that it keeps the lower back out of the equation, thus making a weak link in the chain. There’s some evidence, however, that leg presses might result in more hypertrophy of the quadriceps. One study showed that for the same number of reps, the leg press generated a greater amount of growth hormone release than squats. The leg press is the exercise of choice Reverse curls are for speed skaters, and I’ve the most underrated worked with speed skatarm exercise. ers whose legs made Tom Platz’s look like Woody Allen’s. I’m not recommending leg presses instead of squats. I merely present it as an interesting discussion point. If hypertrophy is your sole concern, I suggest alternating the two exercises to get the greatest muscle mass increases.

Neveux \ Model: Nathan Detracy

Q: What do you think is the limiting training factor in hypertrophy?

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A: Most bodybuilders don’t grow. Why? Because they’re too weak. From the late ’50s to the early ’70s bodybuilders espoused strength training because training facilities were limited and training dogma was influenced by the Olympic lifters and powerlifters who shared training quarters with them. Now, let’s say a guy can do 250 for eight in the bench press and his pecs are at their limit. He can then go on a strength cycle. If he does 250 for

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60BSU USBJOJOH Taking branched-chain amino acids before you train can help alleviate midworkout fatigue. your workouts. Many of my clients who switch their preworkout meal of oatmeal with a banana and raisins to steak and cashews report an immediate escape from the midworkout blahs. Assuming that your nutrition is correct, you’re probably experiencing some problems with your neurotransmitters. One of the causes of fatigue during exercise is the enhanced conversion of the amino acid tryptophan into 5-HTP, which makes you drowsy and creates fatigue. As you may be aware, 5-HTP is sold as a supplement to enhance sleep, particularly for the fibromyalgia market. There is, however, a solution, which comes in the form of a readily available supplement. My suggestion is based on recent studies done in Sweden and Japan on the effects of branched-chain amino acids on delaying fatigue. The research shows a very simple way to offset the conversion: Take five grams of branched-chain amino acids at the beginning of the workout. The BCAAs will compete with the tryptophan, so the fatigue symptoms won’t show up. Q: What do you think of the standard breakfast of pro bodybuilders that you see in the popular muscle mags? You know, egg whites, banana and oatmeal with raisins.

eight, his max should be about 320. If he goes on a strength cycle and gets his bench up to 360, he can do 280 when he does his sets of eight. And if he can use 280, his pecs are going to grow because he can use enough weight, long enough, to stimulate growth. Q: When I train, I seem to get fatigued mentally after only 20 minutes. The muscles seem like they want to keep going, but I just can’t keep it together. Any suggestions? A: What you’re experiencing is probably central nervous fatigue, but there could be other factors, such as hypoglycemia caused by eating too many high-glycemic carbs before the workout. Make sure that the glycemic index of your preworkout meal doesn’t exceed a value of 50, a very safe number. That should help your concentration during

A: It’s a terrible choice. The glycemic load of that combination is too high. Bananas and raisins have a high-glycemic index, and so does oatmeal, so insulin levels climb after that breakfast. No wonder that after that type of breakfast the newbie needs ephedra or caffeine. Your blood sugar is crashing because of the insulin rush, so your body tells you to go to Starbucks to pour down some java; then your cortisol increases so you can have energy to work out. Egg whites are one of my pet peeves. Eggs should be eaten whole; forget that cholesterol propaganda. It has no scientific basis. Egg whites are digested too fast. Whole eggs are better at supporting healthy glucose levels. When we run food-sensitivity tests at the Poliquin Strength Institute, it’s the most common food allergen, not because of genetics but because they are inhaled, not chewed, by bodybuilders. After you eat a high-glycemic breakfast, your workout will diminish, and you won’t be able to put in the intensity

52 JULY 2009 \ www.ironmanmagazine.com

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Neveux \ Model: Dan Decker

Carnitine can have synergistic effects with fish oil to give you a faster fatburning effect.

A: The omega-3s from fish oil turn on the lipolytic, or fatburning, genes and turn off the lipogenic, or fat-storing, ones. The amino acid carnitine is often the limiting factor in the chemical reactions involved in the fat-burning processes. Carnitine plays a critical role in converting fatty acids into fuel, so it can help you lose bodyfat. Muscles, liver, kidney and heart tissues heavily depend on carnitine to convert fat into energy. If carnitine is deficient, fatty acids will accumulate in the body. Carnitine helps transport fatty acids into mitochondria, where they’re used for energy production. A rule of thumb in physiology is that where fat goes, carnitine will follow. Carnitine deficiency is more common in vegetarian women. Women usually have lower protein intake than men, and vegetarian diets have extremely poor carnitine content. Carnitine’s effect on burning bodyfat is optimized when DHEA levels are their best. That’s why carnitine’s effects on fat loss aren’t always consistent. DHEA is known to upregulate carnitine-related enzymes that promote the use of fatty acids as fuel—which is another reason to have your hormone profile checked on a regular basis. Carnitine mitigates the cholesterol and triglycerides normally associated with high-fat diets. It reduces serum triglycerides and very low-density lipoprotein cholesterol. Carnitine increases favorable highdensity-lipoprotein cholesterol, high-density-lipoprotein 2 cholesterol and albumin. To purchase high-quality carnitine, call us at (401) 3987845.

necessary to make gains. Q: How valuable do you think Reishi is to the strength athlete? A: The world’s first plant monograph was done on a Reishi mushroom. Referred to as “the mushroom of immortality,” it’s known in Chinese medicine as “the plant for the professor who lived too much inside his head.” It’s great for athletes who tend to worry too much or have obsessivecompulsive disorders. Reishi’s active ingredients include sterols, coumarin, mannitol, polysaccharides and triterpenoids called ganoderic acids, which may lower blood pressure as well as low-density lipoprotein, the harmful type of cholesterol. It’s a strong anti-inflammatory and antioxidant that lowers cortisol. That gives it anabolic properties as it shifts the DHEA-to-cortisol ratio favorably and encourages protein synthesis instead of catabolism. Q: Based on your writings you’re obviously a strong believer in fish oil for changing body composition. Is there anything you would add to increase its effectiveness? I’m looking for a synergistic effect.

Editor’s note: Charles Poliquin is recognized as one of the world’s most successful strength coaches, having coached Olympic medalists in 12 different sports, including the U.S. women’s track-and-field team for the 2000 Olympics. He’s spent years researching European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit www.CharlesPoliquin.net. Also, see his ad on page 267. IM

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Most fat-loss diets recommend a higher protein intake, and for good reason. More protein yields a greater thermogenic effect, meaning calories are converted into heat and not stored as bodyfat. Protein boosts calorie burn-off by 20 to 30 percent, compared to 5 to 10 percent for carbs and 0 to 3 percent for fat. In addition, despite the fact that some of the amino acids in dietary protein can be converted into glucose, protein intake is not associated with the large release of insulin that occurs when you eat highglycemic, or rapidly absorbed, carbohydrate. Because a high insulin count is linked to both retention and synthesis of bodyfat, the control of insulin also aids fat loss. Fat oxidation, or burning, is impaired in people who have a lot of bodyfat for a number of reasons. For one thing, they often have a blunted sympathetic hormonal response that affects hormones involved in fat mobilization, such as epinephrine and norepinephrine. Most of the supplements touted to help reduce bodyfat modulate the blunted sympathetic response and may

improve the blunted calorie burn. A recent study examined the effect on fat oxidation in obese people who ate high-protein meals that included carbohydrates of various glycemicindex contents.1 The diets consisted of the following: 1) Control diet—14 percent protein,

2) High protein, high GI—33 percent protein, GI 74 3) High protein, low GI—35 percent protein, 45 GI The glycemic index is a measure of how rapidly the body absorbs glucose. The highest GI is 100, often represented by white bread or glucose itself. It was originally developed for diabetics, since rapid carbohydrate absorption can influence their insulin requirements, but it’s also relevant to nondiabetics. The GI system applies only to single foods and is less applicable to mixed meals. For example, a meal containing carbohydrate and protein tends to result in a lower GI number, since protein and fat considerably blunt carb uptake. What the study found was that fat oxidation wasn’t suppressed in obese people who ate meals high in protein. Surprisingly, the GI number of the meal didn’t have any effect on the boost in fat oxidation they got from eating protein. The effect appears specific to those with higher bodyfat, however. When people who have low bodyfat eat a high protein meal, fat use is spared. The study underscores the importance of a high protein intake for anyone who wants to lose excess bodyfat. Not only does it aid fat

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High Protein and Fat Oxidation

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X oxidation, but it also spares lean mass at the expense of bodyfat. That, in turn, maintains the resting metabolic rate, which would otherwise drop with a loss of lean mass—something that occurs in those who eat low-calorie diets with insufficient or poor protein, such as plant foods, and who don’t engage in resistance exercise. In those instances, the loss of vital lean mass guarantees a regain of lost bodyfat. That explains the 95 percent recidivism of most diets, particularly the ones that feature both insufficient protein intake and no call for weight-training exercise. Another way that a highprotein diet aids fat loss is by inducing increased satiety. Eating a meal high in protein provides the greatest feeling of fullness, followed by carbs, then fat. A recent study compared two different amounts of casein as the sole source of protein in a diet that also contained 55 percent carbs.2 Twelve men and 12 women stayed for 36 hours in a respiration chamber. Their diets contained either 25 percent or 10 percent of energy derived from casein. That was the only difference between the two diets; total calorie intake was identical because the fat content of the diets was manipulated. A slowly absorbed milk protein, casein releases amino acids over a seven-hour period. The 25 percent casein diet resulted in a 2.6 percent higher 24-hour total energy expenditure than the 10 percent casein diet. Those in the higher casein group also showed a higher sleeping metabolic rate and a more positive protein balance than the 10 percent group, and satiety was 33 percent higher. That resulted in a whopping 41 percent less hunger than in the 10 percent group, which explains why it’s far easier to stick with a higher-protein diet than a lower-protein, higher-carb, lowfat diet. A previous study, which used the same measures of casein during breakfast, found that the 25 percent casein meal was more satiating than

the 10 percent version, an outcome attributed to prolonged elevation of plasma amino acids. The lessened hunger in the later study was also attributed to the prolonged release of amino acids from casein. Although both diets contained the same level of carbohydrate (55 percent), the plasma glucose levels were lower in the 25 percent diet, likely related to slower gastric emptying. Those getting the 25 percent casein diet had lower insulin counts, which aids in fat reduction. The 25 percent diet produced lower amounts of intestinal hormones that modify appetite, again thought to occur because casein delayed gastric emptying. —Jerry Brainum

References 1 Batterham,

M., et al. (2008). High protein meals may benefit fat oxidation and energy expenditure in individuals with higher bodyfat. Nut Dietetics. 65:246-52. 2 HochstenbachWaelen, A., et al. (2009). Comparison of two diets with either 25 percent or 10 percent of energy as casein on energy expenditure, substrate balance and appetite profile. Am J Clin Nutr.89(3): 831-838. www.ironmanmagazine.com \ JULY 2009 59

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KNOWLEDGE IS POWER The Best of Bodybuilding in the 20th Century Here in one deﬁnitive, information-packed volume, you have the best that IRON MAN has to offer. The articles and photos reprinted in IRON MAN’s Ultimate Bodybuilding Encyclopedia are of enormous and enduring value to beginners and experts alike. A tour de force of bodybuilding information with stunning photos of unrivaled quality, this massive volume covers every aspect of bodybuilding with authority and depth. Included is complete information on: •Getting started •Bodybuilding physiology •Shoulder training •Chest training •Back training •Arm training •Abdominal training •Leg training •Training for mass •Training for power •Mental aspects of training •Bodybuilding nutrition With IRON MAN’s Ultimate Bodybuilding Encyclopedia, you will learn Arnold Schwarzenegger’s insights on developing shoulder and back muscles, along with many other champions’ routines. This massive volume contains 440 pages and over 350 photographs.

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Two From Humana You’d think obtaining accurate information about sports nutrition would be simple, given the plethora of Internet sites that regularly discuss the topic. Unfortunately, I’ve found that most of the “information” online is based on anecdotal evidence or how any particular supplement is viewed by an individual—or thinly disguised commercial hyperbole. Many Internet forums are populated by company shills who claim unbelievable gains made after using certain supplements. A major source of information for me over the years has been textbooks related to nutrition. Most are scientifically based and are not commercial in any way. Problem is, those texts are often poorly written or assume that readers have an academic background in biochemistry and chemistry. More recent texts seem to have overcome these problems. Two perfect examples are Nutritional Supplements in Sports and Exercise and Essentials of Sports Nutrition Supplements, both recently published by Humana Press. They contain completely accurate and easily understood information and do not require you to have completed a college science curriculum. Essentials of Sports Nutrition Supplements is the official textbook of the International Society of Sports Nutrition and is a study resource for obtaining a credential with the organization. Some of the chapters related to physiology tend to veer into technical language, but the meat and potatoes of the book—discussions of protein, fat, carbs and various supplements—are based on the latest published research, devoid of commercial overtones and easy to understand. Nutritional Supplements in Sports and Exercise begins by discussing legal and psychological aspects of sports supplements, followed by chapters on the nutrient and hydration needs of athletes and those engaged in regular exercise. Part three holds special interest if you’re engaged in bodybuilding. You’ll find chapters on how muscle-mass and weight-gain supplements work, which weight-loss supplements are effective and which don’t work as advertised and effective nutrient combinations that help build muscle and strength without side effects. Other chapters discuss recovery supplements and meal timing. All the chapters are written in an easily understood style that requires no science background or technical expertise. The books are particularly useful for personal trainers, coaches and anyone who wants to know the scientific details related to sports nutrition but doesn’t want to be assaulted by the commercial nonsense rampant in most other places. —Jerry Brainum

•B-vitamins may improve memory. Researchers gave mice with dementia nicotinamide, a form of vitamin B3, and the animals performed memory tests as though they’d never had the disease. •Coffee and stress don’t mix. A study at the University of Oklahoma found that drinking about three cups of coffee during stressful times raised muscle-eating cortisol by 25 percent. Meanwhile, a study of data for more than 120,000 healthy middle-aged men and women who were tracked for 18 to 24 years found that two to three cups of caffeinated coffee a day lowered the rate of death from all causes by 18 percent, as compared to those who did not drink coffee. Drink it— just not when you’re stressed. •Water before your workout is a must. Researchers found that weight trainees who were dehydrated completed three to five fewer reps per set. •Eat more slowly to get lean faster. A survey of 3,000 men and women found that those who ate quickly were three times more likely to be overweight than those who ate more slowly. Fast eating doesn’t let the body register a feeling of fullness till it’s too late. •Aspirin can prevent and treat liver damage. If you use oral anabolic steroids or frequently drink alcohol, aspirin may help detoxify your liver. —Becky Holman www .X-treme Lean.com

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The High Def Handbook In the bodybuilding world, Frank Zane is a legend. Not because he was huge and freaky but because his physique was perfect. Even today surveys say that the body most serious weight trainees would like to have is that of a contest-ready Frank Zane—aesthetic and ripped to the bone. In The HIgh Def Handbook, Zane tells you how to get there, genetics permitting. Its subtitle is Workouts, Diet and Recipes for Incredible Definition, so if you’re looking for Zane’s ripping secrets, this 64-page guide is your road map. You’ll find “Frank” discussions on abs (“Get Waisted”), including exercises, workouts and info on the stomach vacuum—a pose that can shrink your stomach, not a fat-sucking device. There’s a section on aerobics that details how and when to do it and how to stick with it, plus details on posing, stretching and weight training for the high-def look. One of the most interesting sections is on bulking up, which Zane discourages. He recounts how he bulked up and regretted it. For example, in 1965 he pushed his bodyweight up to 220—he usually competed around 190. At that high bodyweight his thighs were a massive 27 1/2 inches apiece, but his waist was also up—to 38. Afer dieting down, he was back to 190 with nothing to show for his overeating efforts.

Workouts, Diet and Recipes for Incredible Definition

Diet is a big part of The High Def Handbook for the very good reason that you can’t get ripped without watching what you eat. Zane covers the basics, such as manipulating protein, carbs and fat, but the majority of the info covers unique topics, like using specific amino acids to affect your mood and energy levels, nutrient timing, acidic and alkaline foods, plus page after page of wife Christine’s healthful bodybuilding recipes and Frank’s High Def Diet at 65. Because he’s hit retirement age, Frank also discusses hormone-replacement therapy, longevity, DHEA and thyroid supplements. As for motivation, the booklet is filled with classic photos of Frank. His physique is arguably the most classically perfect in bodybuilding history. The High Def Handbook is a must-see, must-read guide for anyone serious about getting lean while building muscle. —Becky Holman Editor’s note: The High Def Handbook is available for $22 plus shipping and handling at FrankZane.com.

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Bodybuilders can be so focused that they never ease up on either training or dieting. Well, that can lead to plateaus and—gasp—a reversal of progress. For example, research shows that constant dieting can cause cortisol to shoot up by almost 20 percent. Excess cortisol can not only eat away muscle tissue but also increase moodiness and encourage binges on sugary carbs because of blood sugar fluctuations. To prevent all of that, ease up on your diet every three or four days. Extra carbs won’t kill you; in fact, they’ll thrill you, as you’ll feel better and stay on the fat-loss fairway. —Becky Holman

Most people either lift weights or do cardio. The smart ones, of course, do both: They lift and follow that with cardio when their blood sugar has been exhausted and bodyfat is more easily tapped. Now new evidence suggests that combining weights and cardio suppresses appetite. According to the April ’09 Prevention, a study in the Journal of Sports Science and Medicine found that trainees who combine weight training and aerobics tend to eat less—500 fewer calories a day—than those who do cardio alone. The researchers suggest that the dual-action workouts increase satiety hormones. —Becky Holman

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Betaine, a.k.a. trimethylglycine, plays a role in a host of things; for example, reducing plasma homocysteine and preventing an accumulation of fat in the body. Early work on betaine showed that dietary supplementation of betaine and conjugated linoleic acid increased protein, water and lean deposition in growing pigs.1 Also, betaine can spare methionine in its function as an essential amino acid and is as effective as methionine in improving growth performance and quality of poultry.2 But who cares about pigs and chickens, eh? In humans, betaine may help performance. In a study done at the College of New Jersey, 24 men were randomly assigned to one of two supplement groups, the first getting betaine daily, and the second getting a placebo. The subjects were tested before supplementation, on days seven and 14 following supplementation. Each test occurred over a two-day period. On the first day of testing the subjects performed two power tests: a vertical jump and a bench press throw. They were required to perform as many repetitions as possible with 75 percent of their one-rep maximums in the squat and bench press. Having tried those exercise tests, I can tell you they’re both quite painful! On the second day of testing subjects performed two 30second Wingate anaerobic power tests with a five-minute active rest between them. Did betaine actually help? Let’s find out. No differences were seen at day seven or day 14 in the number of repetitions performed to exhaustion or in the repetitions performed at 90 percent of both peak and mean power between the groups in the bench press. At day seven, however, the betaine group performed a significantly greater number of squats than the placebo group did. No difference in any power assessment was observed between the groups. These findings indicate that two weeks of betaine supplementation in active college-age males can improve muscle endurance in the squat and improve the quality of repetitions performed.3 It isn’t clear, at least to me, why betaine can help performance. True, it helps farm animals grow bigger and with

less fat, but as I don’t raise farm animals, that’s useless information to me. Other scientists speculate that somehow it elevates creatine in muscle cells. That may be true, inasmuch as this study saw an ergogenic benefit in seven days. Nonetheless, adding betaine to a protein powder may certainly be a strategy worth trying. —Jose Antonio, Ph.D. Editor’s note: Jose Antonio, Ph.D., is the CEO of the International Society of Sports Nutrition (www .theissn.org) and is a sports science consultant to VPX/Redline.

References 1 Fernandez-Figares, I., et al. (2008). Synergistic effects of betaine and conjugated linoleic acid on the growth and carcass composition of growing Iberian pigs. J Anim Sci. 86(1):102-111. 2 Zhan, X.A., et al. (2006). Effects of methionine and betaine supplementation on growth performance, carcase composition and metabolism of lipids in male broilers. Br Poult Sci. 47(5):576-580. 3 Hoffman, J.R., et al. (2009). Effect of betaine supplementation on power performance and fatigue. J Int Soc Sports Nutr. 6:7.

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PERFECT POSTWORKOUT MEAL

To Kick-Start Immediate Muscle Growth After You Train Breakthrough research in exercise metabolism now reveals this fact: What you consume (or don’t consume) immediately after training plays a critical role in determining your success or failure! That time period is known as the “anabolic window” of growth. The biggest mistake many bodybuilders make is eating a meal of chicken breasts, baked potato or rice and vegetables after a workout. This is an approach doomed to fail because by the time this meal digests, the anabolic window has slammed shut. The best way to produce this potent anabolic effect is simply by drinking an amino acidand-carbohydrate supplement within 15 minutes after training! RecoverX™ offers the ideal combination and provides the perfect blend of nutrients for postworkout anabolic acceleration. RecoverX™ contains 40 grams of the quickest-acting bio-available protein from hydrolyzed whey—extremely fast protein for immediate delivery—whey protein concentrate, glutamine peptides, arginine and 60 grams of carbohydrate to give you the necessary insulin spike.

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Timed Protein Intake Nearly all the frailty associated with aging is related to long-term loss of muscle, or sarcopenia. The major cause of muscle loss, which begins at around age 40, is lack of sufficient exercise, particularly resistance exercise. A reduction in the secretion of anabolic hormones, such as testosterone and growth hormone, also plays a role. As mass decreases, insulin sensitivity declines, since active muscles influence insulin activity by spurring glucose uptake into muscle. The loss of effective insulin activity compounds the muscle loss burden, since insulin helps prevent excess muscle tissue breakdown. The cure is simple and readily available—effective nutrition along with resistance exercise, mainly lifting weights. In regard to nutrition, however, it has become clear that changes occur over the years in the way that the body handles nutrients—which must be taken into consideration. One example has to do with protein intake past age 40. The usual advice for optimal protein intake is to eat small protein meals every two to three hours. Yet older adults of both sexes show better protein uptake with fewer meals. People are often told to take in protein both before and after weight-training sessions in order to maximize the anabolic response. More recent studies show that you can get maximum benefits from as few as six grams of essential amino acids. “Essential” amino acids must be supplied in the diet, while the body can synthesize the remaining dietary amino acids from essential aminos and other sources. Here again you see differences between the young and the old. While essential amino acid intake before and after exercise boosts anabolic effects in young people, in older people whey protein

)22' 678)) Egg-cellent Effects You may have seen the recent studies demonstrating that eating eggs frequently does not raise bad cholesterol—low-density lipoprotein, or LDL. Now there’s more good news: A new study found that those who ate two eggs for breakfast lost 65 percent more weight than those who didn’t eat eggs, even though they ate the same number of calories for breakfast. Those who ate eggs also had higher energy levels and, once again, no change in cholesterol counts. —Becky Holman

Neveux \ Model: Carl Suliani

Does it work for seniors?

appears to work equally well. That isn’t surprising, since whey is chock full of essential amino acids, containing 16 percent branched-chain aminos, which are the ones most related to increased muscle protein synthesis with exercise. A recent study examined the effects of getting protein before and after training in a group of 26 men, average age 72. The men, who were placed in either a placebo group or a protein group, participated in a 12-week weight-training regimen, in which they exercised three days a week. Those in the protein group got 10 grams of protein before training and another 10 grams immediately afterward. Note: All the subjects were getting sufficient protein in their normal diets. The protein was a casein hydrolysate, or predigested casein milk protein supplement. Taking in protein before and after training did not further enhance the anabolic skeletal muscle response that occurs with regular weight training in the protein-replete older men. Both the placebo and protein groups showed similar muscle gains, occurring mainly in the lower body. As expected, most of the muscle gains involved an increase in type 2 muscle fiber thickness, which is significant because those are the muscle fibers most prone to loss with age and lack of exercise. That loss is primarily responsible for the weakness and frailty associated with aging. So weight training alone provides a “fountain of youth.” It appears that following a strategic, timed protein intake before and after weight training doesn’t add to gains in muscular size and strength in elderly men who already get enough protein. —Jerry Brainum 1 Verdijk, L.B., et al. (2009). Protein supplementation before and after exercise does not further augment skeletal hypertrophy after resistance training in elderly men. Am J Clin Nutr. 89:608-16.

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w w w. I ro n M a n M a g a z i n e . c o m

It’s a big blast of workout information, motivation and muscle-building science in your e-mail box every week—and it’s all free! Tons of practical training tips, analysis and size tactics are jam-packed into this e-zine from the IRON MAN Training & Research Center, where there’s more than 50 years of training experience to get you growing fast! Here are a few of the latest editions’ titles (online now):

Train, Eat,

Grow Muscle-Training Program 117

From the IRON MAN Training & Research Center

by Steve Holman and Jonathan Lawson Photography by Michael Neveux

Model: Tommi Thorvildsen

hose of you who get our online e-zine already know what happened 2 1/2 months into our 10x10 experiment (subscribe free at X-Rep.com or IronManMagazine. com). Our excitement can sometimes leap into the hype zone online, so let’s reflect on and explain exactly what happened. It was a unique dynamic anabolic convergence. We both weighed ourselves in late January—doesn’t everyone?—and didn’t think much about it. Our weight had been stable for a while, which is what we were striving for—to stay somewhat lean over the winter. Trying to lose too much fat as summer approached has cost us too much hard-earned muscle in the past, so keeping our abs in sight was mandatory. After trying the 10x10 method on arms for a few weeks and experiencing impressive results—and some insane pain—we started experimenting with it for every muscle group, using it on one exercise per bodypart at every workout.

For the uninitiated, 10x10 is taking a weight you could get about 20 reps with and then doing 10 sets of 10 reps with it, resting about 30 seconds between sets. The first few sets are easy, while the last few are brutally hard. It’s similar to Vince Gironda’s 8x8 method, which he called his “honest workout,” one he used to transform Hollywood actors’ physiques as well as a few Mr. Olympia contenders quickly. Vince was right: We felt the effects immediately, as our pumps were off the chart. Plus, a big bonus was that most of our workouts were actually shorter, even though we were doing more sets. For most bodyparts we did 10x10 on one exercise in the Positions-of-Flexion trifecta. We’d do only one or two sets in the other two positions [see the program on page 74 for examples]. Suddenly mid-March was upon us. We looked and felt bigger—as if we were staying pumped—and our shirts were definitely tighter, so we decided to step on the scale again. It was a good time for a benchmark weight because spring is when we

begin tightening our diets as we move into our ripping phase. Result: We were shocked! We’d both gained about eight pounds—and little, if any, was fat! We knew excess blubber didn’t cause our weight gain because our belts had been at the same notch for months, and our abs had the same definition. Very interesting, not to mention exciting and motivating. But how and why did it happen? As we said, our workouts were shorter, so less cortisol and more anabolic hormone release could be the reason—10x10 with short rests sear the muscles, causing more growth hormone output, which builds muscle and burns fat at a quick clip. Also, with such short rests—30 seconds—we steer a lot of focus to the key fast-twitch 2As. As Jerry Brainum discussed in “Muscle Fiber Fact vs. Fiction” in the November ’08 IRON MAN, recent research has shown 2As to be the dominant fiber type in the biggest bodybuilders. [Eur J Appl Physiol. 103(5):579-83. 2008.] www.ironmanmagazine.com \ JULY 2009 73

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Train, Eat,

Grow

Model: Joe Tong

You donâ&#x20AC;&#x2122;t use superheavy weight with 10x10, which saves joints from trauma.

IRON MAN Training & Research Center Muscle-Training Program 117 Workout 1: Chest, Calves, Abs (Rep Range) Smith-machine low-incline presses or bench presses Wide-grip dips (X Reps) Middle cable flyes Leg press calf raises Standing calf raises Seated calf raises (X Reps) Incline kneeups Ab Bench crunches (X Reps)

10 x 10 1 x 8-10 2 x 8-10 1 x 12-15 8 x 15 2 x 16-20 10 x 10 2 x 9-12

Workout 2: Back, Forearms (Rep Range) Chins Dumbbell pullovers (X Reps) Undergrip pulldowns (X Reps) Bent-over dumbbell rows Behind-the-neck pulldowns (X Reps) Barbell upright rows Dumbbell shrugs (X Reps) Cable reverse curls Dumbbell reverse wrist curls Barbell wrist curls

8x8 2 x 10-12 1 x 7-9 8 x 10 2 x 10-12 8 x 10 1 x 10-12 2 x 7-9 8 x 15 8 x 15

Workout 3: Quads, Hamstrings, Lower Back (Rep Range) Leg extensions (warmup) Old-style hack squats Sissy squats (X Reps) Leg extensions Hyperextensions Leg curls

1 x 18-20 10 x 10 2 x 10-12 2 x 10-12 10 x 10 3 x 9-12

Workout 4: Delts, Triceps, Biceps (Rep Range) Dumbbell presses Incline one-arm lateral raises (X Reps) Forward-lean lateral raises Bent-over lateral raises (X Reps) Bent-over lateral raises Decline extensions Rope pushouts Barbell curls Concentration curls

10 x 10 1 x 10-12 2 x 10-12 1 x 7-9 1 x 13-15 8 x 10 1 x 10-12 8 x 10 1 x 10-12

Note: For our complete version of Eric Broserâ&#x20AC;&#x2122;s Power/Rep Range/Shock program, see the e-book 3D Muscle Building, available at the X-Shop at www.X-Rep.com.

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Grow

www.eatgoodlookgreat.com D %461*C/*+ !5468 986/8/43'1 !9551+2+387@ 3) 2:'

Many trainees have trouble wrapping their heads around the idea that using lighter weights builds muscle. We were in that boat too. One thing that helped pry our eyes open was fellow training experimenter Bill Stinson, who sent us an article by Douglas M. Crist, Ph.D., on his version of the 10x10 method. Crist maintains that heavy training doesn’t build much muscle mass at all—you get stronger due to better nerve force without much fiber hypertrophy. “Lifting loads greater than 50 percent of your one-rep max is accomplished not by an increase in muscle-fiber recruitment but by an increase in the discharge rate of nerves controlling muscle-fiber contractions.... An illusion is created that perpetuates the myth that such a program produces strength gains solely from changes in muscle-fiber size.” What’s the illusion? He explains that trainees who go to low-rep power training in the winter and loosen their diets actually do get bigger and stronger; however—and this is a big however—the strength is due to nerve-force adaptations. The apparent new muscle size is due to extra fat being stored there thanks to extra calories. You essentially get bigger by marbling your muscles with fat. So must you use heavy weights to build extreme muscle size? Maybe not. Check out this quote from Peary Rader, the founder of Iron Man magazine, back in 1964: “Experiments we have carried out show that we can put an inch on the arms in a short period of time by pumping methods along with special protein feeding, but that when this size is attained, the arm is not one bit stronger. On the other hand, we can, by training on an entirely different system with the same barbells, develop 10 to 20 percent more strength without one bit of increase in the size of the arm.” Perhaps emphasizing different aspects of muscle stimulation is the ideal size-and-strengthbuilding attack—similar to Power/Rep Range/Shock but

shifting between max force, stretch overload and tension with a 10x10 assault. A lot of trainees neglect the last one, tension, which may be the real key to ultimate hypertrophy. Or perhaps it’s just the accumulation of so many negative reps—100 to be exact—as the eccentric stroke has been shown to produce size-inducing microtrauma.

10x10 Spin As we said, we had a hard time letting go of heavier-poundage sets, so we decided to move the 10x10 method around to various exercises. Variation is good, right? One week we used it on the last exercise for a bodypart, the contracted-position move, which is usually isolation. For the midrange- and stretch-position exercises we did standard heavy sets prior to that last 10x10 exercise. At the next workout we did 10x10 on the first exercise, the big, midrange move, followed by a heavy set or two of a stretch- and a contracted-position exercise. Here are two shoulder workouts that will clarify: Week 1 Dumbbell presses 3 x 8-10 Incline one-arm laterals 1 x 8-10 Standing laterals 10 x 10

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You can do one-arm moves with 10x10, but it can get monotonous.

Model: Daniele Seccarecci

But What About Heavy Training?

Train, Eat,

Grow Week 2 Dumbbell presses 10 x 10 Incline one-arm laterals 1 x 8-10 Standing laterals 2 x 8-10 As far as the big exercises are concerned, we’re on a heavy/light schedule—if you want to call 10x10 light. We get our quota of heavy sets one week, ending with isolated 10x10; then the following week is lighter, with 10x10 on the big exercise and heavy sets on the stretch-

IRON MAN Training & Research Center Home-Gym Program 117 Workout 1: Chest, Calves, Abs (Rep Range) Low-incline presses or bench presses or wide-grip dips Flat-bench flyes Donkey calf raises (X Reps) One-leg calf raises Seated calf raises (X Reps) Incline kneeups (X Reps) Full-range crunches

10 x 10 2 x 10-12 1 x 13-15 8 x 15 2 x 15-20 10 x10 2 x13-15

Workout 2: Back, Forearms (Rep Range) Chins Dumbbell pullovers (X Reps) Undergrip rows Bent-over barbell or dumbbell rows Bent-arm bent-over laterals Barbell upright rows Shrugs (X Reps) Reverse curls Reverse wrist curls Wrist curls

8x8 2 x 10-12 1 x 10-12 8 x 10 2 x 10-12 8 x 10 1 x 10-12 2 x 8-10 8 x 15 8 x 15

Workout 3: Quads, Hamstrings, Lower Back (Rep Range) Leg extensions (warmup) Old-style hack squats Sissy squats (X Reps) Leg extensions Hyperextensions (X Reps) Leg curls

1 x 20 10 x 10 2 x 10-12 2 x 10-12 10 x 10 3 x 10-12

Workout 4: Delts, Triceps, Biceps (Rep Range) Barbell or dumbbell presses (X Reps) Incline one-arm laterals (X Reps) Forward-lean laterals Bent-over laterals (X Reps) Decline extensions Overhead extensions Barbell curls Concentration curls

10 x 10 1 x 10-12 2 x 10-12 2 x 10-12 8 x 10 1 x 10-12 8 x 10 1 x 10-12

Higher-endurance bodyparts like calves and forearms may respond better with 8x15 than 10x10.

Note: If you don’t have a leg extension machine, do oldstyle hacks, nonlock style. Use partner resistance, towel around the ankles, if you don’t have a leg curl machine.

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Grow

With our recent

eight-pound gain— which required some major pain—we’re convinced that 10x10 is worth a spin.

Unleash the New Bigger, Leaner You Quick Fat-Hacking, Muscle-Packing Weight Workouts, Minimal Cardio Required Fact: It takes you six hours of fast-paced cardio to burn one measly pound of fat. There’s a better way, courtesy of the bodybuilders of yesteryear— you’ll be frying fat 24/7. You can use weight training to speed fat transport and muscle up the fat-burning “machine” in your cells; plus, you’ll enhance the primary fat-burning hormone by more than 200 percent as you build muscle (you’ll get granite abs sooner, not later).

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Model: Eric Domer

Train, Eat,

and contracted-position moves. After a couple of weeks with 10x10 we found that we needed to do some number crunching for it to work best on some exercises.

10x10 Tweaks We quickly discovered that some exercises and/or bodyparts just don’t get the big hit from a 10x10 sequence. A great example is calves.We’ve found that 8x15 is a much better variation. We’re always sore for days after—in fact, we get so sore that we’ve eliminated all other gastroc work except for one set of leg press calf raises, which we do before the standing 8x15 assault. That leadoff set of leg press calf raises is basically to get blood flowing, warm up the ankles and stretch the calves in preparation for 8x15. Keep in mind that Vince Gironda suggested 8x20 for calves in his effective 8x8 system. We tried that but found it difficult to sustain 20 reps for more than a few sets, no matter what the poundage. Pulling back to 8x15 works much better for us—and it still brings on the fires of hell and loads of soreness! We’ve also noticed that on many single-joint exercises, like cable flyes, using 8x12 works better. We’re not sure if it’s the low neuromuscular efficiency in some muscles or a higher percentage of enduranceoriented fast-twitch fibers. It’s not a problem on all isolation moves. For instance, barbell curls are working perfectly with 10x10. Well, that last statement is not completely true. While we were doing only one exercise for triceps (decline extensions) and one for biceps (barbell curls), we’ve added one set of one isolation exercise for lagging-head focus. So after 8x10 on extensions we do one set of cable pushouts or overhead extensions for extra outer-head work. After 8x10 on barbell curls we do one set of concentration curls for biceps peak—outer-head emphasis. We’ve also moved to Vince’s original 8x8 protocol on chins—primarily because we crap out too early

using 10 sets of 10 reps on chinups with only 30 seconds of rest between sets. Nevertheless, our lats get sore from armpits to obliques, so we know 8x8 is doing just fine at creating microtrauma in the target muscle. With our recent eight-pound gain—which required some major pain—we’re convinced 10x10 is worth a spin. Give it a try if you’re looking for more size. See the new Ultimate 10x10 Mass Workout for

more programs and information, as well as a big Q&A section. If you’d like to see exactly what we’re doing in the gym with regard to 10x10, among other things, check out our X-Blog. Editor’s note: For the latest on X Reps, X e-books and the X-Blog training and supplement journals, visit www.X-Rep.com. One of the latest workout e-workout programs is shown on the previous page. IM

Free download from imbodybuilding.com

by John Hansen, Mr. Natural Olympia

Front Delts and Overtraining Q: I just read your book Natural Bodybuilding, and it’s one of the best. I really like your suggested routines, and I tried one for a week: Monday: Chest, delts, triceps Tuesday: Back, biceps, legs Wednesday: Off Thursday: Chest, delts, triceps Friday: Back, biceps, legs Saturday: Off Sunday: Off I felt it was a little much on my front delts, however, because I hit them with flat benches, inclines, military presses and upright rows. They were sore the next few days and hurt when I tried to hit them again three days later. I wanted to stick with a very similar routine where I hit each muscle two times per week. It seems no matter what kind of routine you do, even when you work shoulders a different day, your front delts are getting overtrained because they’re involved earlier in the week when you hit chest. I’ve been stressing about that, so your advice would be much appreciated.

Neveux \ Model: Noel Thompson

A: The routine you’re using is an excellent one for the

intermediate bodybuilder who wants to gain size and strength. You’re training each muscle group twice a week but only working out four days a week. That gives you three full days of rest for recuperation and growth. I used that routine when I was 21 years old in an attempt to build up my mass and gain weight. I incorporated all the basic exercises and used heavy weights for six to eight reps. Along with a lot of good eating, it bulked me up from 205 pounds to 230 pounds. You’re right about stressing the front deltoids by training chest and delts in the same workout. When you do chest exercises, such as bench presses, incline presses and dips, the front delts work just as hard as the pecs. Following up those exercises with more work for the front delts, like military presses or dumbbell presses, can cause even more stress. After a certain point the intermediate routine becomes more difficult to follow because, as the muscles get bigger and stronger, you stress them more, and the recuperation time increases. That’s why more advanced bodybuilders need more days of rest before training those muscles again. A person who is just beginning weight training can work each muscle group three times a week with only one rest day between workouts. That’s because the workload imposed on the muscles is small enough that recupera-

It was a little much because I hit my delts with flat benches, inclines,

military presses and upright rows.

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1$785$//< +8*( of it? Monday: Quads, hamstrings, abs Tuesday: Lower back, traps, calves Wednesday: Chest, triceps Thursday: Back, biceps Friday: Shoulders Saturday: Rest Sunday: Rest Repeat

Working out every day will drain your recovery system and cause overtraining, a gain regression.

Neveux

Isn’t it more beneficial for me to hit the gym five or six days a week like this, rather than four? I understand the need for recovery, but I thought hitting the iron hard for five days straight would help me grow while on a calorie surplus. I’m thinking that if I train only four days I might put on excess fat. What do you think?

tion can take place in only one day. As the muscles become stronger and larger, you can train them harder. That requires more rest time before you can train the same muscles again. You might want to change your program to a more advanced routine, working your body over three days as opposed to only two. That would give each muscle group more rest time. I suggest switching to the three-days-on/one-day-off program, which would give you four days of rest for each muscle group instead of three. Here’s an example of how you could split it up: Day 1: Chest, triceps, biceps Day 2: Abs, legs Day 3: Delts, back, calves Day 4: Rest Day 5: Cycle begins again You don’t train each muscle group twice a week on this routine. Instead, you work each one twice every eight days. I think that would help your front deltoids recuperate. Even though you’d have only one rest day between your chest and deltoid workouts, the routine would still be better for recuperation than your current one because you wouldn’t be training deltoids on the same day as chest. That should prevent your front delts from being overtrained. Q: Here is the split I am using. What do you think

A: Many bodybuilders follow a similar routine. They train a different muscle group each day, taking five or six days a week. The reasoning is that, as long as they’re not hitting the same muscle group two days in a row, they can train every day without taking a break. That doesn’t work for natural bodybuilders because the body as a whole needs rest. When you train every day, even though you may be working different muscle groups, you’re not giving your body a chance to recuperate. That’s especially true if you’re training very hard and heavy. Basic exercises—squats, barbell rows, deadlifts, bench presses, shrugs, military presses, etc.—are very taxing. If you use enough resistance on those exercises to limit yourself to a very tough six to eight reps, you should be thoroughly exhausted when you’re finished with the workout. I’ve had workouts that wiped me out not only the day that I trained but also the next day. I remember squatting with 455 to 500 pounds during my leg workout, in addition to all the other exercises I did that day, and being drained of energy that night. It’s the same when I do a heavy back workout consisting of barbell rows, T-bar rows and deadlifts. When I’m finished with a training session that requires all my energy and concentration, my energy supplies are down to zero. If I went to the gym to train on the day after a workout like that, I wouldn’t be giving myself a chance to recuperate. The workout would most likely not be productive, and I’d be further draining my limited energy stores. I like to take a full day off from training after my leg and back workouts. They’re the most physically demanding because they’re the biggest muscle groups. Plus, squats, barbell rows, deadlifts, stiff-legged deadlifts and leg presses are probably the hardest and most demanding exercises that you can do. I think you should eliminate the lower back, traps and calves workout and train those muscle groups with other bodyparts. For example, train your entire back on the same day. You can train traps with delts and calves with almost any other bodypart. Here’s how I suggest you split up your muscle groups: Monday: Chest, triceps, calves Tuesday: Quads, hams, abs Wednesday: Rest Thursday: Shoulders, traps, calves Friday: Back, lower back, biceps

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1$785$//< +8*( Focus on working the big exercises with heavy weight in the eight-to-12rep range, and you will grow—as long as you allow enough time for recovery.

Neveux \ Model: Kyle Harris

Saturday: Rest Sunday: Rest or begin cycle again

Although you’re definitely burning more calories, training six days a week doesn’t

automatically translate to a leaner physique.

That routine will give your body a complete day of rest after two days of training. You should notice a big difference in your recuperation and energy. You mentioned that training six days a week would help you stay leaner than if you took only four days a week to train your entire body. That’s a common misconception. Although you’re definitely burning more calories by training six days a week, that doesn’t automatically translate to a leaner physique. The best way to get lean is to watch your diet. By taking in fewer calories— and fewer carbohydrates—especially on your rest days, you’ll reduce your bodyfat. Training every day won’t make up for eating too many calories. Even if you added cardio every day, you’d still get fat if you ate too many calories. On the other hand, if you go to the gym every day and train heavy and hard, it will be only a matter of time before you become overtrained. To improve muscle growth, you need recuperation. A much better plan is to schedule several rest days per week so your muscles—and your body as a whole—can recuperate and grow.

Editor’s note: John Hansen has won the Mr. Natural Olympia and is a two-time Natural Mr. Universe winner. Check out his Web site at www.NaturalOlympia.com, or send questions or comments to him via e-mail at John@NaturalOlympia. com. Look for John’s DVD, “Natural Bodybuilding Seminar and Competitions,” along with his book, Natural Bodybuilding, and his training DVD, “Real Muscle,” at his Web site or at Home Gym Warehouse, www.HomeGym.com. Listen to John’s new radio show, “Natural Bodybuilding Radio,” at www.NaturalBodybuildingRadio .com. You can send written correspondence to John Hansen, P.O. Box 3003, Darien, IL 60561. IM

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by Dave Goodin

Postcontest Depression Q: I’m getting ready for my first contest, and I heard something about postcontest depression. Is there such a thing? Have you ever experienced it? Is it something I need to be worried about? A: That’s a great question and something rarely talked about. Yes, there is such a thing, and, yes, I’ve experienced it. I think that most physique athletes experience postcontest depression to some degree, but because we’re very independent and driven, no one brings it up. We think it’s a sign of weakness. It’s not, and it is something you should be concerned about. Bodybuilding is very different from other sports. For most sports there’s a preseason in which you elevate your conditioning and hone your skills. Once the season starts, you generally have one or two games per week for two or three months (or more). You win some, you lose some, but you have numerous opportunities to participate and improve during the season. Generally, toward the end of the season you’re looking forward to some sort of playoff or opportunities to qualify for higher levels of competition, culminating in a state, national or world championship. Bodybuilding is so unlike that. In bodybuilding it’s very common to compete in only one or two shows per year. It may take years to build enough muscle to be competitive. Once you have enough muscle and decide to compete, you will probably diet for 12 to 16 weeks—that’s three to four months of strict dieting—or more to get your bodyfat down to the ridiculously low levels that it takes to win. You add more cardiovascular exercise to your daily routine to burn the fat off and counteract the metabolic slowdown that accompanies your restrictive diet. With showtime nearing, your focus narrows. Your life seems to be sucked into the black hole that we know as contest prep. It’s a love/hate relationship. You love the way it makes your body look, but you hate the constant fatigue, the diet and the lost opportunities to have fun with your friends—even when you want to and have time, you’re often too tired. Contest prep consumes your consciousness. You roll out of bed early every morning to get your cardio done on an empty stomach. You can’t wait for that breakfast. You eat and head to work with the cooler of food you prepared the night before. Through the day you’re living for that next meal, while planning your training, your tanning time, your next cardio session and your posing routine. If you’re ripped with weeks to spare, you worry that you’re not going to be able to maintain your muscle or that level of leanness until the show. Then you wake up one morning and realize, “Oh crap. When is the entry deadline? I don’t have my NPC card. Will I be able to get it in time?” Show weekend finally arrives, you make the weigh-in, which is stressful in and of itself —“Do I look as good as that guy?”—and you’re excited and nervous. That makes for a really bad night’s sleep. The next morning it seems to be an eternity until the prejudging gets under way and you very impatiently wait for your turn to step onstage. Your

class is finally called to line up. You’re sent out onstage in the bright lights. Your friends and family are yelling for you and the symmetry round is there and gone in a flash, and you file off and wait for the next round. When you exit the stage for the last time, you’re exhausted but feeling euphoric over what you’ve done. You’re ready for lunch and a nap before the night show. Then it’s time to head back to the venue. You’re sore from the prejudging but your body answers the call. You pump up, then you wait. When it’s time for your routine, you step out on the X and look out into a packed auditorium with everyone waiting to see what you’re all about as a bodybuilder. You can perform and enjoy the 90 seconds or you can be scared back into your shell, but either way you’re up there for just a minute and a half, and all eyes are riveted on you. After your routine you wait to see how you placed. If you’re one of the lucky ones, you’re handed a trophy. If you were fortunate enough to win your class, you’ll have another shot onstage when you pose for the overall title. When the contest is over, you go out with your friends and family and have a celebratory meal. They’re proud of you, and you’re proud of yourself. You’re totally exhausted, but you’re happy that you did it and, usually, relieved that it’s over. The full impact doesn’t hit you until Monday morning, when it’s time to go back to

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the weekly grind. No morning cardio. You’re not packing a cooler, watching the clock for your next meal time. You can eat anytime you want and whatever you want, so you indulge in those doughnuts and pastries in the break room. At lunch you grab a burger and fries with your buddies. By bedtime Monday night your belly is distended, and all that muscular detail that you worked so hard for is going bye-bye at an alarming rate. The dieting and the constant fatigue sucked, but you miss it. You try to think about your next show, but a year (or even six months) seems like eons away. You have a major hole in your life. As if that’s not depressing enough, in two weeks you’ve gained back all the fat that it took you months to lose. People are no longer asking you questions about the show, and all those admiring looks and comments you were getting while you were in contest shape are nonexistent. Postcontest depression? You better believe it. It’s much worse for some people than others. The years that it’s been more severe for me are those in which I competed in only one show. Putting too much emphasis on winning—as opposed to my own improvement—also makes it worse. So what can you do to diminish the letdown after a show? Number one, I try to schedule several contests to compete in while I’m in top shape. If I don’t get quite as lean as I want for the first one, I have a few more weeks to lose a little more bodyfat and harden up. I find it’s best if I can schedule a couple of shows within three to four weeks of the first one. I have a chance to improve my condition, my posing and my placing. Also, I don’t pig out on junk food after a show anymore. Of course, if I have more shows to compete in within a short time, I know that I can’t afford to eat poorly or overeat. Even if it’s my last show of the year, though, I plan to eat grilled chicken or fish along with some rice or pasta and vegetables. I might allow myself a small dessert, but that’s about it. Your body isn’t used to getting a high dose of fat and sugar, and loading up will put it into a major tailspin. I gradually introduce more carbohydrates and calories into my diet over the course of several weeks so I don’t have to watch my cuts disap-

pear on an hourly basis. I continue looking great for weeks after the last show, which makes me feel much better about myself. Another thing that keeps me sane is going back into the gym and training hard the week after a show. Rather than dropping my cardio, I taper it down over two or three weeks as I gradually increase my calories. That helps me gain back strength and muscle with less bodyfat gain. As for filling my extra time, I like to spend more time with my family, watch football and play guitar. It’s very convenient that my competitive season usually ends in the fall, when my favorite team, the Texas Longhorns, are getting into the meat of the football season. The Longhorns have consistently won at least 10 games a year. If they were losing on a regular basis, that might add to my postcontest woes. Set some short-term goals too. For 15 years I competed in at least one powerlifting meet every year in the offseason. As soon as I finished my bodybuilding season, I had another event to focus on and prepare for. The heavy training was great for my physique, and having the meet to work toward satisfied my desire to compete. Photo shoots or guest-posing appearances can also help. They give me something to focus on and train for in the short term while getting accustomed to the fact that it’s a very long time until I’m going to compete again. You’re now educated on what can happen after a show, and you have some ideas on how to reduce or avoid depression. Please don’t think that you’re so tough-minded, it can’t happen to you. Gradually work yourself back into off-season training and eating. Focus on short-term goals, and think about fun activities to occupy your time, and you’ll save yourself considerable mental anguish. Good luck with your show. E-mail me and let me know how you do. Note: Dave will be guest-posing at the NPC Texas State Natural in Stafford, Texas, on July 18 and at the NPC Capital of Texas Roundup on August 1. Dave is available for personal training, guest posing, seminars, and master of ceremonies. Editor’s Note: See Dave Goodin’s blog at www.IronMan Magazine.com. Click on the blog selection in the top menu bar. To contact Dave directly, send e-mail to TXShredder @aol.com.

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by Steve Holman

DXO to Grow Q: Positions of Flexion is working great for me, but I’m having a problem with chest, specifically flyes. I know how important the stretch position is. You often mention the animal study that produced the huge [300 percent] muscle gain in one month with only stretch overload. That’s why I’m using the more focused three-way POF pec routine in Chapter 5 [of the e-book 3D Muscle Building]. I do bench presses as my first [midrange] exercise, then flyes for stretch and cable flyes for the contracted position. I just don’t feel the flyes at all, so I know I’m

You pull all the way up to full contraction, lower, do an X-Rep partial at the stretch, then pull all the way up to full contraction again.

missing important mass stimulation. Any suggestions? A: For those of us with below-average nerve force in our pectoral muscles, dumbbell flyes can be difficult to feel. Well, that’s not completely true; they “feel” like a waste of time. That’s because the front delts and arms tend to take over and get the brunt of the size-building stress. Luckily, there’s a solution that will make your chest routine shorter, not longer, and you’ll actually feel the stretch overload happening. First, get rid of the flyes. For lower and middle chest you’ll now do your usual bench presses to start—two to three sets. Then go to cable flyes. Yes, I realize that I’ve said in the past that while cable flyes can act as a stretch move, the pull is more out than down. That makes it less stretch-oriented than dumbbell flyes, which pull your arms down toward the ground for better pec-stretch overload. But I’ve got a killer technique for cable flyes that’ll emphasize the stretch for more size: DXO. Double-X Overload is one of the X-hybrid mass techniques. It’s simply a way to better stress the stretch or semistretch position on any exercise. You’ll use it on your first two sets of cable flyes. Pull up to the contracted position, hands together, lower to full stretch, raise about eight inches, lower to full stretch again, then pull the handles all the way up, hands together. It’s like a 1 1/4 rep, with the quarter occurring at the stretch

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Midrange Bench presses Stretch Cable flyes (DXO style) Contracted Cable flyes

3 x 9-12 2 x 8-10 1 x 9-12

Neveux \ Model: Jimmy Mentis

to emphasize that key mass-trigger point. Once again: You pull all the way up to full contraction, lower, do an X-Rep partial, then pull all the way up to full contraction again. Do two DXO sets. While you’ll still be getting the key contracted-position size effects—tension and occlusion—you may want to do one final set of cable flyes in standard two-seconds-up/twoseconds-down cadence. Your middle/lower chest program becomes the following:

Negative-accentuated sets are actually safer than normal sets because you move more slowly and the weight is slightly lighter.

Once you start better emphasizing stretch overload, will you suddenly get a 300 percent mass increase in your chest as in the animal study? Probably not, but you’ll get much better size in your pecs than if you continue with ineffective dumbbell flyes. If you can’t feel an exercise, ditch it and try something else.

Q: Is there a danger to ligaments and tendons with negative-accentuated sets [from The Ultimate Fat-to-Muscle Workout]? I’ve gotten fantastic results with negative-accentuated sets [normal positives followed by slow, six-second negatives], but I recently shared that with a friend who tore a muscle in his shoulder doing heavy bench presses. He said that his orthopedist discourages the use of eccentric loading, as it places great stress on tendons and ligaments. I’m wondering if negative-accentuated sets are safe, and whether my friend who had prior shoulder injury can ever incorporate them to experience the great results I’ve gotten? A: What the orthopedist is talking about is heavy purenegative training—where you overload the muscle with about 20 percent more than what you normally lift. Someone helps you raise the extremely heavy poundage, and you lower slowly, fighting the overload through the negative stroke. We discourage regular use of pure-negative work, as it

can be very damaging to muscles as well as tendons and ligaments. Not so with negative-accentuated sets. Negative-accentuated sets are actually lighter than your standard two-seconds-up/two-seconds-down eight-rep sets, so negative-accentuated training is much easier on ligaments and tendons. In fact, negative-accentuated sets can work well for injury rehab on certain exercises because of the slow, deliberate muscle, tendon and ligament activation on the negative stroke—just be sure to keep the positive stroke under total control as well. Feel the muscle working for both safety and size increases. To increase muscle building, I usually use negative-accentuated moves on the last set of a series of standard sets. For example, on squats it’s one or two standard sets, and then on the last set I lighten the load and do a negative-accentuated set. Be aware, however, that even with one NA set you’ll get sore. Emphasizing the negative stroke creates more muscle damage, a.k.a. triggers more microtrauma. That can heighten the anabolic environment as well as significantly ramp up your metabolism during the recovery process for a number of days following your workout—in other words, you get a heightened fat-to-muscle effect. I was amazed at how lean I was over the winter thanks to negative-accentuated sets—and my diet was pretty loose. Q: All the info I’ve read on full-range Positions of Flexion makes total sense. It’s a killer concept, and I’m so psyched to use it. My problem is time. Even though your POF [bodypart] routines call for just six sets, I have time only for half that, maybe three sets for each bodypart. I don’t want to be limited to just the ultimate exercises because I see the superiority of training the three positions for total development. Should I try doing just the ultimate exercises and using POF on only certain bodyparts?

Emphasizing the negative stroke helps create more microtrauma, which heightens fat-to-muscle effects.

A: Using the ultimate exercise for each bodypart is one way to go. Your idea of doing full POF on only one or two bodyparts is a good one. Simply add one set each of a stretch- and a contracted-position exercise for those muscle groups. For example, for quads the ultimate exercise is squats. After that do one set each of sissy squats (stretch) and leg extensions (contracted) to complete the full-range POF chain. Use only the ultimate exercise for all other muscles. After three weeks go back to doing just one key exercise for www.ironmanmagazine.com \ JULY 2009 101

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quads—squats—and use POF on one or two different bodyparts. That’s an excellent mass-building strategy, but it may not excite you—and excitement is very important. When you’re motivated by a training system, you must figure out a way to use it on all bodyparts. The mind is critical when it comes to building exceptional muscle mass—believe to achieve—plus, motivation is fleeting, so you gotta grab it and ride the wave whenever you can. Let’s explore some quick POF-workout options. One is the 3D HIT Workout in the e-book X-traordinary Arms (pages 35-39). It’s a four-days-a-week program that has you do only one set in each position of flexion for every muscle—except arms. In your case, instead of multiple sets for each exercise in the arm-specialization sections, just use one set of each. That will make each workout brief but still very effective at building new muscle—if you follow the tips coming up. Plus you’ll still get the various arm-specialization effects—peak, width, sweep, etc.—by rotating biceps and triceps workouts. You can actually take any POF workout and simply do one set in each position, but you have to work every set as if it’s your last—summon the intensity gods. After you decide on an abbreviated POF program, you may start wondering: Can one set in each position really build appreciable muscle mass? Absolutely—a number of studies verify that. They all, however, point to one fact: The key to big gains is to make sure you perform each set to perfection—not paying attention to the details that follow is the main reason so many trainees fail with abbreviated so-called HIT programs: 1) Since you’re pressed for time, do only one warmup set for the big, midrange, or multijoint, exercises, but make it count. Take a weight that’s about 60 percent of your 10-rep work-set weight, and do 10 controlled reps. You should feel a slight burn at the end of the set, which indicates blood is moving to the target muscle and is priming it to fire optimally. 2) On your work sets, use a deliberate one-second-up/

three-seconds-down cadence—fire up the positive, with control, then feel the target muscle working throug the three-second negative stroke. That will keep tension on the target muscle and maximize fiber activation. 3) Don’t lock out on the big exercises—like presses. Stop just short, and then begin the next rep so that you keep tension on the target muscle throughout the set. Also keep the weight moving, no pause at the top or bottom. 4) Do no fewer than 10 reps. That will give you a minimum of 40 seconds of tension time per set—the ideal amount for growth stimulation. (Most trainees rarely get more than 20 seconds per set, which is the main reason they build little, if any, mass.) 5) Keep repping until you reach full-range exhaustion— another full rep is impossible. Then do X-Rep partials at the semistretch point near the bottom of the stroke, where the target muscle is somewhat elongated. If you can’t do X Reps, use a static hold for as long as possible at the semistretch point, or X spot—for example, just before the arm’sextended position on chins. I’m convinced that most trainees don’t get the mass results that are possible with limited-set training because of haphazard set-and-rep prep and performance. Follow these guidelines, and you’ll be surprised at how much growth you can get with just one set in each Position of Flexion. Fast, efficient full-range mass workouts can build a new you quickly—if you pay attention to details. You’ll feel it working big-time, guaranteed. Editor’s note: Steve Holman is the author of many bodybuilding best-sellers and the creator of Positions-of-Flexion muscle training. For information on the POF videos and Size Surge programs, see the ad sections beginning on pages 180 and 280, respectively. Also visit www .X-Rep.com for information on X-Rep and 3D POF methods and e-books. IM

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Neveux \ Model: Omar Deckard

One of the biggest reasons bodybuilders fail to get gains with abbreviated training is lack of tension time. A set usually lasts only 20 seconds or less—as opposed to the 30 to 40 seconds that’s considered the ideal time for growth stimulation.

Neveux \ Model:

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Episode 48

A Bodybuilder

IS BORN You Can’t Have Progress Without Progression

by Ron Harris Photography by Michael Neveux

ow do you define progress, exactly? It depends on the kind of progress you’re trying to define. In terms of social progress, you could easily point to civil rights and votes for women as significant changes that did not come quickly. (For those who don’t know their history, not so very long ago only white males could vote in the United States.) In terms of technology, progress has taken place at a dizzying rate over the past few decades. When I was a child in the ’70s (the 1970s, not the 1870s, you wiseasses), computers were the size of a kitchen, were slower than molasses and had precious little storage capacity or memory. There were no cellular telephones, and when they did start showing up in the mid’80s, they were as big as the clunky field radios the guys in World War II movies shouted into asking for air support when they were getting pounded by German mortars. Televisions were huge and boxy as well when I was a kid, and they were often part of an “entertainment center” that also included a record player and an eight-track player.

Fast-forward to now. In the palm of your hand you can hold one device that is a personal computer with Internet access, a cell phone and a music player, and it lets you watch TV shows or play video games. Not all progress is good, however. Take movies. Today’s movies are typically louder, faster and feature highly realistic digital special effects that will convince you that you’re actually watching rampaging dinosaurs or giant tsunamis or that Harrison Ford hasn’t aged in the past 20 years. But plots, acting and dialogue ain’t what they used to be, which is why remakes of the classics tend to suck more than the most powerful industrial-strength vacuum cleaner in the world. Now we come to bodybuilding. The champions of today are certainly bigger and carry less bodyfat than those of yesteryear. For example, your average pro bodybuilder in 1976, though there were only a couple dozen at most in the whole world, was about 5’10”, 210 pounds and 8 percent bodyfat. Thirty years later a typical pro at the same height is 250 to 280 pounds with 3 percent

bodyfat. That’s progress, right? It appears to be—until you factor in that the average waist is also much larger, that serious injuries and illnesses are far more common, and that 30-year-old pro bodybuilders often look as if they’re in their mid-40s. Lately, I’ve been thinking a lot about muscle growth and what causes it, mainly because, if I have to be perfectly honest, I have not grown much in recent years. I could be like most bodybuilders in my position and rationalize that perhaps I have reached my full genetic potential. After all, I have been weight training consistently since 1985—although I didn’t do anything for legs until the end of 1987—and I have come a long way in my development. My weight has gone from 100 pounds to just under 230, and I am many times stronger. I’ve been working with Randy for 4 1/2 years now—how the time does fly! When we started, he was 22 years old, 170 pounds and not terribly mature. Now he’s 26, 225 pounds (however not as lean as when I met him) and still not terribly mature, though I have to give him a little credit.

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Episode 48

Randy had added about three inches of circumference to his quads and hams.

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His progress has not been a straight upward climb, as there have been little setbacks along the way, but overall it has been steady. There was a time in my life when I made steady progress like that, but about 10 years had gone by since I could say that. I decided that I could no longer let that situation stand, or I would be a hypocrite. The motto I sign off with in all my e-mail notes is, â&#x20AC;&#x153;Train hard, train smart, and never give up!â&#x20AC;? Whether I accepted it or not, I had given up. Randy and I were training shoulders, and seated dumbbell presses were the main course, as usual. I finished with my heaviest set, 130s for eight reps. That never failed to impress Randy, who had been using 60s when I met him and now was up to 90s or 95s. â&#x20AC;&#x153;Unbelievable,â&#x20AC;? he gushed as I set down the big â&#x20AC;&#x2122;bells with a clang of iron. I went to my workout journal on the floor behind me, a little spiral notebook. I had a few of them at home, going back at least 10 years; Iâ&#x20AC;&#x2122;ve recorded just about every workout I have done. The one Iâ&#x20AC;&#x2122;m using now was started almost two years ago. I flipped through it casually. â&#x20AC;&#x153;What are you looking for?â&#x20AC;? Randy asked. â&#x20AC;&#x153;Shoulder days,â&#x20AC;? I responded absently. â&#x20AC;&#x153;Huh. 120 for 10.â&#x20AC;? I turned a few more pages. â&#x20AC;&#x153;130 for eight.â&#x20AC;? I spoke out loud as I found more instances where I had performed the seated dumbbell press, using anywhere from 110-to-130-pound dumbbells at the very heaviest (not

counting a couple dangerous and unproductive stunts with 140s), with reps ranging from six to 12. â&#x20AC;&#x153;What are you looking for, exactly?â&#x20AC;? Randyâ&#x20AC;&#x2122;s brows were knit, and he was probably wondering if Iâ&#x20AC;&#x2122;d finally gone off the deep end. â&#x20AC;&#x153;Progress,â&#x20AC;? I answered, â&#x20AC;&#x153;and, frankly, I donâ&#x20AC;&#x2122;t see it. I go up in weights, then I go down, then back up, but I just donâ&#x20AC;&#x2122;t see real progress. My shoulders are big, but they arenâ&#x20AC;&#x2122;t any bigger than theyâ&#x20AC;&#x2122;ve been for years.â&#x20AC;? â&#x20AC;&#x153;What are you talking about? Look how freakinâ&#x20AC;&#x2122; strong you are on this exercise! Nobody in this gym can press those overhead!â&#x20AC;? I shook my head. â&#x20AC;&#x153;Thatâ&#x20AC;&#x2122;s not the point. Iâ&#x20AC;&#x2122;ve been this strong for years, and I havenâ&#x20AC;&#x2122;t gotten any stronger. If I really think about it, I could say the same for just about every exercise Iâ&#x20AC;&#x2122;ve been doing consistently for years. Look at that guy.â&#x20AC;? I nodded at Big Howard, a guy who stood about 5â&#x20AC;&#x2122;6â&#x20AC;? and weighed maybe 180 pounds, most of it in his barrel chest, shoulders and triceps. It was chest day, as I think it usually was for him, and he had 405 on the bar. We watched as he pressed it for three reps on his own, and his burly spotter helped him with two more. â&#x20AC;&#x153;Heâ&#x20AC;&#x2122;s one strong bastard, isnâ&#x20AC;&#x2122;t he?â&#x20AC;? Randy marveled. â&#x20AC;&#x153;Sure,â&#x20AC;? I agreed, â&#x20AC;&#x153;but heâ&#x20AC;&#x2122;s been exactly that strong since the day I first walked into this gym five years ago. He doesnâ&#x20AC;&#x2122;t look any different, either. I donâ&#x20AC;&#x2122;t really look so different from when you met me a few

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Episode 48 overall, you’ve added muscle thickness and overall bodyweight. We can even look at your nutrition to show progress. When we met, you were eating about 2,000 calories a day, I think, and barely getting a gram of protein per pound of bodyweight. Through the use of certain supplements, protein powders and bars, we helped you get up to two grams of protein per pound. By eating more frequently, gradually working up to larger portions, you now eat around 5,000 calories a day. Which makes sense, because you have a hell of a lot more muscle on you than you used to.” I could see it was all gelling for the young buck, who, I suppose, really wasn’t that young anymore. It was just that I kept getting older. “So what are you going to do?” he asked. “Simple,” I replied. “Today I am buying a new training journal for my new beginning. I will use the same exercises at every workout, and I will have to either use a little more weight or do more reps on my heaviest set than I did with the same weight the last time. I will have to get stronger because that’s the only way I can possibly get any bigger.

Weight training is also known as progressive-resistance training, and there’s a reason for that. I just seem to have forgotten about the progressive part, which is why I haven’t made much progress at all since the Clinton administration.” “Okay,” Randy said, “but aren’t you going to hit a plateau eventually? I mean, if you really added weight to your bench press every week for years, you’d be lifting over a thousand pounds.” “When I stall out on an exercise and can’t make progress, I’ll switch to a different exercise and start over. Then a couple months later I’ll go back to the first exercise, take a while to get back to the top weight I was previously using and add from there. I know it’s not perfect, but at least it’s an actual plan, not just winging it the way I usually do.” I went home, where I spent time trying to figure out how to copy all the pictures on my computer’s hard drive to a memory stick. Then I spent more time puzzling over my iPod. Apparently you can put pictures and video on it as well as music, but I was too much of a techno-idiot to figure it out, which was frustrating to my wife, who regretted not buying me the simple, less expensive model. Technology might have made a lot of progress, but I was still dealing with the same old brain of mine. That was okay, however. Soon I’d start making progress with the weights after a long time in limbo, and maybe I could coax just a little more muscle growth out of this beat-up body of mine.

“I go up in weight, then I go down, then back up, but I just don’t see real progress.” 112 JULY 2009 \ www.ironmanmagazine.com

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Model: Dean Tornabene

months later. Do you see a connection there?” Randy shook his head, and I finally decided to include him in my little example. “When I met you, I think once I corrected your crappy form on squats, you were only using 185 for 10 reps, roughly. What did you do on squats last week for your heaviest set?” He looked up and off to the side, recalling. “315 for eight.” “Do your thighs look different now from the way they did when you started training with me?” He laughed. That was an understatement. Randy had added about three inches of circumference to his quads and hams, and they’d gone from not much better than chicken legs to very respectable—although Tom Platz had nothing to worry about. Nevertheless, Randy had made excellent progress relative to his own body, and that progress was easy to quantify. “You squat a lot more weight now, and your legs are a lot bigger,” I explained. “You are stronger on rows and curls, and your back and biceps are bigger than they used to be too. As you’ve grown stronger

Editor’s note: Ron Harris’ new book Real Bodybuilding is available at www.Ron HarrisMuscle.com. IM

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Shavis

Higa

Growing

Paradise

by Ron Harris

Photography courtesy of Gaspari Nutrition

t’s not easy to get noticed when you compete in the lighter weight classes at the national level. It’s even tougher when you happen to live in the middle of the Pacific Ocean between Los Angeles and Tokyo. When you’re good, though, you’re good, and sooner or later your star will rise. Hawaii’s Shavis Higa is one of the USA’s best amateur bodybuilders, and he’s been moving up in the sport as well as stepping up to new weight classes. Back in 1999 he won the bantamweight class at the NPC USA Championships, followed in 2007 by a lightweight win there. In 2008 he moved up to welterweight and became the first man to win three different weight divisions at the USA. As a lightweight he also beat the odds by winning the overall at three national qualifiers, including the prestigious L.A. Championships. Now Shavis has his eye on the ’09 USA, where he plans to move up yet again and compete as a middleweight. With excellent shape and symmetry and some of the best legs in the amateur ranks today, Higa is also a husband, father, electrician and member of the Air Force National Guard. Plus, he was recently added to the Gaspari Nutrition team.

RH: Shavis—I don’t think I’ve ever heard that name before. Where does it come from? SH: My parents liked the name Chivas, from Chivas Regal, the whisky. They just changed the spelling. RH: Seriously? SH: Yes. People always think I’m joking when I tell them that. RH: What do you love about living in Hawaii, a place most of us consider paradise? SH: We don’t see extreme weather changes like most of the mainland does. It’s pretty much always summer here, between 75 and 80 degrees. From what mainlanders tell me, it’s friendlier and more laidback here too. I really don’t have anything to compare it to because I’ve lived here all my life. RH: Do bodybuilders in Hawaii tend to stay leaner yearround because of the tropical weather? SH: No, I don’t think we do necessarily. We have a lot of really fatty and oily food here too. If you’ve ever been to a luau, you know what I mean. RH: No, but I know that poi is supposed to be pretty tasty. Are there any disadvantages to being a bodybuilder in Hawaii? SH: The cost of living is higher www.ironmanmagazine.com \ JULY 2009 119

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Contest History ’08 NPC USA Bodybuilding Championships, welterweight, 1st ’07 NPC USA Bodybuilding Championships, lightweight, 1st ’07 NPC Los Angeles Bodybuilding Championships, lightweight, 1st, and overall ’07 NPC Stingray Classic, lightweight, 1st, and overall ’06 NPC Orange County Muscle Classic, middleweight, 3rd ’04 NPC National Bodybuilding Championships, lightweight, 7th ’04 NPC World Gym Classic, lightweight, 1st, and overall ’02 Designer Body, lightweight, 1st ’00 NPC National Bodybuilding Championships, lightweight, 11th ’99 NPC USA Bodybuilding Championships, bantamweight, 1st ’98 NPC Hawaiian Islands, bantamweight, 1st ’97 NPC Paradise Cup, bantamweight, 1st here because everything has to be flown or shipped in. Private supplement shops have a very hard time here competing with the online stores. People tend to forget about us because we’re halfway across the Pacific Ocean. RH: In general, any class lighter than middleweight gets very little coverage compared to the heavier classes. Why is that? SH: It’s pretty obvious. Bodybuilding is about huge muscles to most fans, and the heavier guys carry more sheer mass. Most of the pros these days are around 225 to 260 pounds, and the overall winners at most national shows have always been light-heavies, heavies or superheavies. When you see the contest coverage, sometimes they don’t even have a picture of the bantamweight or lightweight winners. I don’t take it personally, but people should know that a guy who weighs 150 pounds works just as hard to look the way he does as a guy who’s 200 or 250 pounds. Maybe harder, because a lot of guys in the lighter classes have very high metabolisms (continued on page 124) 120 JULY 2009 \ www.ironmanmagazine.com

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(continued from page 120) that make adding quality muscle mass a real challenge. RH: Are you excited about the new 202-andunder class in the pros and how it’s starting to grow? SH: Yeah, it’s a good thing for the sport and for guys like me. I think things are starting to change. Now we have more opportunities for guys who may be shorter and lighter yet still have very complete physiques to be showcased. Flex Lewis, David Henry, Kevin English, Roc Shabazz and others are starting to get some good coverage, and that’s encouraging to me. Until recently if a guy turned pro as anything lighter than a light heavy, it was pretty much the end of the road for him because he would never be able to stand next to guys like Cutler, Ronnie or Victor without getting overwhelmed. RH: Is that the main reason you want to move up to middleweight for this year’s USA? So you can be more competitive once you finally get your pro card? That would be the fourth weight class you will have competed successfully in. SH: Well, that’s the thing. I always train with the goal of putting on quality mass, so the weight

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Shavis’ Workout Monday: Chest and triceps Hammer Strength incline presses 5 x 12, 12, 10, 10, 10 Dumbbell bench presses 3 x 10 Cable crossovers 3 x 10 Overhead extensions 5 x 12, 12, 10, 10, 10 Pushdowns 3 x 10 Reverse pushdowns 3 x 10 Tuesday: Back and biceps Seated cable rows 5 x 12, 12, 10, 10, 10 Pulldowns 3 x 10 T-bar rows 3 x 10 V-bar pulldowns 3 x 10 EZ-curl-bar curls 3 x 10 Hammer curls 3 x 10 Machine curls 3 x 10 Wednesday: Rest Thursday: Legs Squats 5 x 12, 12, 10, 10, 10 Leg extensions 3 x 10 Lying leg curls 5 x 12, 12, 10, 10, 10 Seated leg curls 3 x 10 Standing leg curls 3 x 10 Friday: Shoulders and traps Lateral raises 5 x 12, 12, 10, 10, 10 Rear-delt machine 3 x 10 Cable raises 3 x 10 Dumbbell shrugs 3 x 10 Machine shrugs 3 x 10 Saturday and Sunday: Rest

has also been coming slowly but surely over the years. It was always my long-term goal to compete at around 175 pounds, and now that I’m using the Gaspari Nutrition line, it’s going to happen a lot sooner than I thought. Last year Flex Wheeler was talking to me after the USA and told me that with more overall mass and improved back and hamstring development, he could see me turning pro and being competitive. RH: Your physique seems very evenly balanced. Were there some areas that were a challenge along the way compared to other muscle groups? SH: My legs have always grown as long as I trained them hard. My back has been tough. Lately I’ve been making an effort to hit my back from a lot of different angles that it isn’t accustomed to, and it’s definitely making a difference.

RH: How important are genetics in bodybuilding, and how do you rate yours? SH: Genetics are critical to helping get you to the highest level, no doubt. Once you’re in the top five at the national level, however, we all have very good genetics. That’s when it starts to come down to who trains harder, who eats better and who wants it more. Then when you talk about the pros, that’s a whole other level. Those guys all have extraordinary genetics, and they need to work that much harder to get an edge over the others. RH: What role does your wife, Maybelline, play in your career? I saw on your Web site that she’s actually your training partner. SH: She’s been training with me ever since we met eight years ago. We do everything together. It’s good because it gives us a chance to have

some quality time, and that’s tough when you work full-time and have a two-year-old child as well. Maybelline stands by me and gives me the support I need. She knows how much I sacrifice to be a bodybuilder at the national level. Some bodybuilders I know aren’t so lucky and have a spouse

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Higa Supplementation Schedule 5:30 a.m. 2 scoops IntraPro Protein* 50 grams maltodextrin 1 serving Halodrol* 9 a.m. 2 scoops IntraPro Protein* 50 grams maltodextrin 12 p.m. Lunch 3:30 p.m. Snack or IntraPro* with carbs 5 p.m. 1 serving PlasmaJet* 6 p.m. 1 serving SuperPump 250* 6:30 p.m. Workout 1 serving SizeOn* 7:30 p.m. 1 scoop IntraPro Protein* 60 grams simple carb 8:30 p.m. Dinner 10:30 a.m. 2 scoops IntraPro Protein* 1 serving Novedex XT* *Gaspari Nutrition

who doesn’t really support what they do. So I’m very grateful to have Maybelline by my side in this. RH: You also have a daughter, Shaelyne. Do you ever find it tough to balance family life, a full-time job as an electrician and bodybuilding, especially when you’re in contest-prep mode? SH: It’s all about time management, and there is a need to sacrifice other things, like a social life. When you have a family, however, they’re the most important thing in your life, so it’s not really a sacrifice for me. RH: Are you also still going to school part-time? SH: No, I actually just finished my apprenticeship program, did my work hours and school hours, and now I just have a test to become a licensed journeyman electrician.

RH: You’ve served in the Air Force National Guard for 15 years, almost half your life. Have you come close to being called into active duty and shipped off to Iraq or Afghanistan? SH: My unit has been put on alert a few times, but so far they never called us. They need a lot of Army National Guard and Marines because the major need over there is for ground troops. RH: How has your training evolved over the years, and what are the main things you have learned? SH: I think I have always been pretty good with my training, though a big change I’m just making now is to not work every bodypart twice a week. Now I do that one week, and the next week I train each muscle group only once. I was start-

ing to feel tired and lose a little enthusiasm for the gym. I guess I could get away with all that frequency in my 20s, but now that I’m in my 30s, I need to scale it back a bit. I’d say the biggest thing I’ve learned is that nutrition is just as important in the off-season as it is precontest. I used to skip meals pretty regularly, and that made it harder to put size on. RH: How did you become associated with Gaspari Nutrition? SH: It was last year, and I was starting to get ready for a show. I asked a friend of mine who owned a supplement shop if he would sponsor me, and he thought I had a shot at being associated with something bigger. He called up Liz Gaspari and told her about me, and she had some products sent to me to try. They were Size-On and SuperPump 250. I noticed immediately

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Higa that I was able to train harder and recover better, so it grew from there as I tried more products and kept getting great results with them. I’d never really found any one company where I liked the whole product line, but that’s what eventually happened with Gaspari. RH: Who inspired you in the sport, and did you have any mentors? SH: The first person was my cousin, who was a few years older. He did a few local shows, and I went to watch him. I thought I had potential similar to his, and I knew I could do well if I tried. Then I started looking at the magazines, and I saw guys like Rich Gaspari and Shawn Ray. I decided that I wanted to build

my body that way, and even then I hoped someday to become a professional. RH: Whatever happened to your cousin? How far did he take the sport? SH: He just did those local shows for a couple years, and that was it. Physically he had the potential to go as far as I have, but his heart just wasn’t in it. You have to really love the sport and the training to do it long term. RH: Don’t I know it.

What are your favorite Gaspari products? SH: I still have to say I love Size-On and SuperPump the best, though lately I have also been getting some incredible pumps from PlasmaJet. RH: Do you find some products are geared more toward your off-season and others are more suited to the precontest phase? SH: I use all of them year-round except for Cytolean, which I save for the contest-prep period. But I might have to see about Mitotropin—I’ve heard a lot of good things about it from the guys over at Gaspari, and I definitely want to use it for next year’s USA. RH: What’s your favorite part of the sport, and what’s the one thing you don’t really like? SH: I love the fact that you can sculpt your body into whatever you want. If you see an area that needs to grow, you can specifically target it with various exercises. The only thing I really don’t like is dieting. I love to eat, and being on a very strict diet and not being able to eat a lot of the things I enjoy, like burgers and cheesecake, is brutal at times. It’s all part of the process, though, so I deal with it. RH: What are your ultimate goals in the sport? SH: I want to be a pro and stand up there on that IFBB stage. Now that there is a 202 class, I’d love to be competitive in that. I think with some improvements, I can do it. RH: Are there any people you want to thank before we sign off? SH: I would like to thank my wife for being so patient and understanding, the entire team at Gaspari Nutrition for all their efforts and support, Power House Gym, Muscle Inc., family and my friends and fans for their continued support. IM

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Heavy

Duty

The Wisdom of Mike Mentzer Rebounding Q: I read High Intensity Train-

ing the Mike Mentzer Way and The Wisdom of Mike Mentzer and loved them both. I’m puzzled by something, though, and I hope you can help. Roughly three weeks ago I went on a low-calorie, lowcarbohydrate diet to get ready for a contest. The first week was great, as I lost 10 pounds; the second week I lost only four. Last week, however, on the exact same diet, I not only failed to lose any weight but actually gained two pounds. I was so depressed that I went out and ate a bunch of ice cream and pizza, and now I’m sure I’ve regained almost all of the weight I lost. I’ve got only five weeks left before the contest. I think I’ve blown it. What do you think? A: Mike Mentzer wrote about the exact phenomenon you describe years ago. Don’t worry; your dilemma is not at all unusual. You can only lose two to three pounds of fat in a week; anything more than that is water loss. When your carbohydrate intake is too low, your body notes that its glucose levels are get-

ting too low. Glucose is the primary source of fuel not only for muscular contraction but also for the brain, central nervous system and peripheral nerves. Water bonds to glycogen at a ratio of roughly three grams to one, so when you use up the glycogen, the water that was bonded to it gets flushed out of the system with it. Moreover, your body will begin to catabolize muscle tissue to get at alanine, an amino acid that it can send to the liver for conversion to glucose. That explains your initial weight loss. There is another physiological factor to consider as well, however. Let’s hear from Mike on that point: “By the third week on a low-carbohydrate, low-calorie diet, your hypothalamus, which is located at the base of the brain, begins to register the continued water loss. Becoming alarmed, it will attempt to compensate by sending a signal to the pituitary to secrete a hor-

mone known as ADH, or anti-diuretic hormone. ADH, which is secreted to stave off dehydration, can cause your body to begin to retain water. While you might gain some weight during this period, you might also be continuing to lose bodyfat. It might be said that you’re merely retaining more water that week than you’re losing fat. The point is, you shouldn’t become discouraged, as the ‘rebound effect’ is typical of low-calorie diets, especially low-carbohydrate ones. You’ll eventually lose the water you gain, and you’ll continue to lose fat.” Don’t think that your binge was the result of an emotional short-

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Heavy

Duty

coming on your part either. According to Mike: “Binges are an inevitable by-product of low-calorie and/or low-carb diets. When the body is deprived too long of any essential nutrient, such as carbohydrates, eventually an overwhelming need will manifest itself, and, like it or not, you’ll begin eating everything in sight as a means of overcompensating.” I recommend that you go back on your diet—Mike would counsel not to go below 1,200 calories a day—and try to make the diet as balanced as possible. Cut back on everything—protein, fats and carbs—proportionately. Not only is a more balanced diet more healthful, but it helps prevent the need for a binge as well. As Mike used to counsel in regard to nutrition: “Eat a little bit of everything but not too much of anything.”

Overtraining Symptoms Q: Ever since Mike Mentzer started writing about the perils of overtraining, more and more people have been talking about it on Internet forums, in articles and at gyms. I was wondering if there are any definite signals or symptoms that we can look for that will let us know if we’re overtraining. A: Mike once cited a passage from The Sportsmedicine Book by Dr. Gabe Mirkin, which listed the following as signs of overwork: • Persistent soreness and stiffness in the muscles, joints and tendons. Heavy-leggedness. • Loss of interest in training. • Depression (“I don’t care” attitude). • Nervousness and inability to relax. • A drop in academic or work performance. • Headache. • Loss of appetite.

ness. • Loss of weight. • Swelling of lymph nodes in the neck, groin and armpits. • Constipation or diarrhea. • Absence of menstruation. Mirkin went on to describe another method that’s been used by coaches for years to detect overtraining. When you open your eyes in the morning, take your pulse for 60 seconds. If it’s more than seven beats per minute faster than usual, stop training for a couple of days. Mike advised trainees to begin inserting additional rest days into their Heavy Duty workout schedules to allow for the increasing stresses on the body caused by lifting heavier weights for more repetitions. A workout chart or log book is very helpful in that regard. If you note a drop in your level of performance— maybe the weights that once gave you eight repetitions are now preventing you from even getting seven—then it’s time for a one-to-two-week layoff. Resume training with more time off between workouts. 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 the ad on the opposite page. Article copyright © 2009, John Little. All rights reserved. Mike Mentzer quotations are provided courtesy of Joanne Sharkey and are used with permission. IM

Go back on your diet—Mike would counsel not to go below 1,200 calories a day—and try to make the diet as balanced as possible.

Mirkin went on to describe another method that’s been used by coaches for years to detect overtraining. When you open your eyes in the morning, take your pulse for 60 seconds. If it’s more than seven beats per minute faster than usual, stop training for a couple of days.

• Fatigue and sluggish-

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Bodyby

Science Excerpt: Global Metabolic Conditioning by Doug McGuff, M.D., and John Little

wo men are working out on a Friday afternoon. One is jogging along the side of a road, cars whizzing by as he plods along, sweating liberally and breathing rhythmically. On Thursday he jogged for three miles, on Wednesday he jogged five miles, on Tuesday it was three miles, and Monday saw him hitting the pavement for six miles. Today, after his usual 10-minute warmup of various stretches, he’s hoping to get in five miles and finish the week at 22 miles. Just as it was on Monday and Wednesday, however, today is also his day to strength train, which he’ll do for one hour right after his jog. He’s thinking that he might slow his pace a little today, maybe take a little longer to get the five miles in, as the last time he jogged a little quicker and that old shin splint flared up, leaving him a little too fatigued to work out comfortably. He also has to cool down afterward so that will be another 10 minutes of walking and stretching. He’s stressed about time today, worried about getting all of this done over the next three hours, as he has to shower and

drive home in time to pick up his family and drive across town to his daughter’s dance recital. He rationalizes away the gnawing feeling inside that he really should be there for his daughter by telling himself that he can only do what he can do. He’ll get there when he gets there. He decides to call his wife and let her take their daughter to the recital. He’ll do his best to get there on time, he tells himself, and not for the first time. But, hey, health comes first. His time spent away from his family in pursuit of health and fitness this week has totaled 12 hours, not including driving time. The other man is at a strengthtraining facility, where he is completing the last repetition of a set of leg presses. He performed two other exercises prior to this one, spending 90 seconds on a chest press machine and three minutes on a pulldown machine, and he’s hoping to get three minutes on this set of leg presses as well. To his surprise—and his trainer’s—it takes him four minutes to reach positive failure on the leg press today. As he doesn’t rest between exer-

cises, his actual training time today is 8 1/2 minutes. When they review his chart, he learns that his strength is up another 20 percent on both the pulldown and the chest press, while his leg strength is up 30 percent and his leg endurance is up 45 percent. “Great workout,” his trainer says as the man heads out the door and back to work. “See you in another seven days!” His time spent away from his family engaged in health and fitness pursuits this week has totaled 8 1/2 minutes, not including driving time. The above scenarios illustrate how the face of fitness is changing. More people are adopting the latter approach for the simple reason that they desire total fitness—and all the benefits that attend it—without the negatives that occur in the first model, the largest being an irreplaceable loss of time. But wait. People can’t possibly improve their cardiovascular system by working out for 8 1/2 minutes a week, can they? Sure they can. In fact, they can improve it, dramatically, by working out for six minutes a week—or perhaps less. www.ironmanmagazine.com \ JULY 2009 141

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Science The McMaster Study On June 6, 2005, CNN reported the startling (to some) findings of a McMaster University research group, proclaiming that “six minutes of pure, hard exercise once a week could be just as effective as an hour of daily moderate activity.”1 The study, published in the Journal of Applied Physiology, revealed that very intense exercise resulted in unique changes in skeletal muscle and endurance capacity.2 Indeed, they were similar to changes that were believed to require hours of exercise each week to effect. The researchers described their methods as follows:

“Sixteen healthy individuals volunteered to take part in the experiment. Eight subjects, including two women, were assigned to a training group and performed exercise tests before and after a two-week sprint-training intervention. Eight other men served as a control group and performed the exercise performance tests two weeks apart with no training intervention. We also obtained needle biopsy samples from the training group to examine potential training-induced adaptations in resting skeletal muscle. We did not obtain biopsies from the control group for ethical reasons, because other studies have shown no change in resting muscle metab-

This study is significant because it appears to be the first scientific documentation that very intense sprint training can markedly increase aerobic endurance in untrained people and that the total dose of exercise over the two-week period, performed in six sessions, was only 15 minutes. It’s a dramatic reminder of the potency of exercise intensity at stimulating adaptations in skeletal muscle that improve performance and can help improve health.

People can’t possibly improve their cardiovascular system by working out for 8 1/2 minutes a week, can they? Sure they can. In fact, they can improve it, dramatically, by working out for six minutes a week—or perhaps less. olite concentrations or the maximal activities of mitochondrial enzymes when control subjects are tested several weeks apart with no sprinttraining intervention. “All subjects were recreationally active individuals from the McMaster University student population who participated in some form of exercise—e.g., jogging, cycling, aerobics—two to three times per week, but none were engaged in any structured training program. After routine medical screening, the subjects were informed of the procedures to be employed in the study and associated risks, and all provided written, informed consent. The experimental protocol was approved by the McMaster University

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Science So the group that exercised 95-plus percent more did not receive 95-plus percent more benefit. In fact, those subjects received zero additional benefit from all of the extra time they spent exercising. and Hamilton Health Sciences Research Ethics Board.” The subjects performed either four or seven 30-second bursts of all-out stationary cycling followed by four minutes of recovery time, for a total of two or 3 1/2 minutes of exercise. They did it three times a week for two weeks for a total of six or 10 1/2 minutes of exercise per week. At the conclusion of the study the endurance capacity in the sprint group had increased by almost 100 percent, going from an average of 26 minutes to 51 minutes, whereas the control group, who weren’t by any means completely inactive during this period, as described in the excerpt from the study above, showed no change. The muscles of the highintensity group also showed a significant increase in citrate synthase, an enzyme that is a mark of their power to use oxygen. An editorial that accompanied the study in the same issue of the Journal of Applied Physiology offered this interesting overview: “Recreationally active college students performed only two to four minutes of exercise per session and just six sessions over two weeks. The remarkable finding of this study was that this small total amount of very intense exercise training was sufficient to double the length of time that intense aerobic exercise could be maintained (from 26 to 51 minutes). Although peak oxygen uptake was not increased, aerobic adapta-

The high-intensity group had increased citrate synthase, a mark of the muscle’s power to use oxygen.

tions did occur within active skeletal muscle, as reflected by a 38 percent increase in activity of the mitochondrial enzyme citrate synthase.” This study is significant because it appears to be the first scientific documentation that very intense sprint training can markedly increase aerobic endurance in untrained people and that the total dose of exercise over the two-week period, performed in six sessions, was only 15 minutes. It’s a dramatic reminder of the potency of exercise intensity at stimulating adaptations in skeletal muscle that improve performance and can help improve health. In other words, intense

sprint-interval training is very time efficient and offers much bang for the buck. The findings of Burgomaster, et al., challenge the concept that aerobic-endurance performance is only enhanced by aerobic-endurance training. On the surface that concept seems logical, but it was proven wrong long ago in the realm of athletics as well as muscle biochemistry.3 When the findings of the McMaster University study became known, Martin Gibala, one of its lead researchers, was interviewed by the national Canadian news network, CTV. “We thought the findings were

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Science startling,” Gibala told CTV, “because it suggests the overall volume of exercise people need to do is lower than what’s recommended.”4

Still, a hue and cry arose from the fitness world—and even some parts of the medical world. After all, the results obtained were in contrast to a control group that did not perform any specialized cardio training. Certainly, if a similar study contrasted the benefits gained by the six-minute-per-week group with those gained by subjects engaged in more traditional cardio modalities, the advantage would have to fall to the latter group. Interestingly, Gibala and associates didn’t abandon their research into this area of exercise. They went back into the lab and performed another study that examined changes in muscular endurance as well as molecular and cellular adaptations in skeletal muscle after subjects performed high-intensity exercise (low-volume sprint-interval training, or SIT) or more conventional endurance exercise (high-volume endurance training, or ET).5 This study also involved 16 subjects, 20 to 22 years old, who were tested to see how long it took them to cycle 18.6 miles on a stationary bike. They were then split into two groups and made to exercise at either high intensity with shorter volume or low intensity with higher volume, as determined by their maximum aerobic capacity (VO2 max). The first group performed highintensity work on a stationary bike—30 seconds of intense bike riding at 250 percent of their VO2 max—followed by four minutes of rest. They repeated that procedure three to five more times until they had completed a total of two to three minutes of hard cycling. The third group took a more traditional approach, cycling at a moderate level, 65 percent of VO2 max, for 90 to 120 minutes. Both groups cycled on three nonconsecutive days per week for a total of six workouts performed over a two-week period. That made six to nine minutes of actual training time per week for the

A Second Study

That’s not to suggest that the world will stop revolving or a plague will beset you if you train more than six to nine minutes, but given the huge wear and tear costs of exercise in general—particularly with activities such as running—it’s pointless to increase your risk of incurring such trauma, at least from a health and fitness standpoint. high-intensity group vs. 4.5 to six hours for the higher-volume group, or, for the two-week period, 12 to 18 minutes of exercise for the highintensity group and between nine and 12 hours for the conventional, higher volume group. After the two weeks had elapsed, both groups repeated the initial 18.6-mile cycling test. Despite the fact that the more conventional endurance-exercise group spent 97.5 percent more time engaged in exercise, both groups of subjects improved to the same degree. So the

group that exercised 95-plus percent more did not receive 95-plus percent more benefit. In fact, those subjects received zero additional benefit from all of the extra time they spent exercising. Even with the endurance benefit, when the researchers performed muscle biopsies and further tests at the end of the two weeks to determine changes in the subjects’ fitness levels, they found that the rate at which the subjects’ muscles could absorb oxygen had improved to the same level. “Given the large difference in

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Science

Four 30-second intervals of high-intensity muscular exertion are four 30-second intervals of high-intensity muscular exertion, whether it takes place exclusively in the lower body (as in stationary cycling) or in both the upper and lower body (as in resistance exercise). In either scenario it is mechanical work by muscles that is the passkey to the aerobic (and other metabolic) machinery within the cells. 148 JULY 2009 \ www.ironmanmagazine.com

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Science training volume,” the researchers concluded, “these data demonstrate that SIT is a time-efficient strategy to induce rapid adaptations in skeletal muscle and exercise performance that are comparable to ET in young active men.” In other words, there is no additional advantage to devoting hours per week to the pursuit of health and fitness improvement. Indeed, there’s no additional physiological advantage to be gained, including endurance or cardio benefits, with training that lasts more than six to nine minutes a week. That’s not to suggest that the

That is significant in the light of growing levels of unfitness in our society. In another interview, given after the study was complete, Gibala said, “We thought there would be benefits, but we did not expect them to be this obvious. It shows how effective short intense exercise can be.”6

Mechanical Work Is Mechanical Work Your heart and lungs cannot tell whether you’re working your muscles intensely for 30 seconds on a stationary bike or on a leg press. The

Your heart and lungs cannot tell whether you’re working your muscles intensely for 30 seconds on a stationary bike or on a leg press.

world will stop revolving or a plague will beset you if you train more than six to nine minutes, but given the huge wear and tear costs of exercise in general—particularly with activities such as running—it’s pointless to increase your risk of incurring such trauma, at least from a health and fitness standpoint. The workout that required six to nine minutes a week produced the same amount of muscle enzymes, which are essential for the prevention of type 2 diabetes, as a workout requiring 4 1/2 to six hours per week did.

heart and lungs only know about energy requirements and then attempt to meet them. And four 30-second intervals of high-intensity muscular exertion are four 30second intervals of high-intensity muscular exertion, whether it takes place exclusively in the lower body (as in stationary cycling) or in both the upper and lower body (as in resistance exercise). In either scenario it is mechanical work by muscles that is the passkey to the aerobic (and other metabolic) machinery within the cells.

Shortly after those landmark studies were published, we contacted Professor Gibala and asked at what trigger point in the workout sessions the stimulus for the positive adaptations took place—after the first 30-second interval, the second, etc. Also whether he believed that the same benefit would have been produced if the subjects had worked even less frequently, say, once every seven days. Gibala replied via e-mail, indicating that the minimum stimulus for adaptation might have been even less than what was performed in his study. Despite these facts, many will be left wondering how so little time spent exercising could produce the same aerobic effects as more conventional workouts in only a tiny fraction of the time. The answer is simple: high-intensity muscular effort. Editor’s note: Body by Science is available from Home Gym Warehouse, (800) 447-0008, or visit www.Home-Gym.com.

References 1 http://edition.cnn.com/2005/ HEALTH/06/06/sprint.training/. 2 Burgomaster, K.A.; Hughes, S.C.; Heigenhauser, G.J.F.; Bradwell, S.N.; and Gibala, M.J. (2005). Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. J Appl Physiol. 98:1985–1990. 3 Coyle, E.F. (2005). Very intense exercise training is extremely potent and time efficient: a reminder. J Appl Physiol. 98(6):1983-1984. 4 http://www.ctv.ca/servlet/ArticleNews/story/ CTVNews/1117489599756_ 13/?hub=Health. 5 Gibala, M.J.; Little, J.P.; van Essen, M.; Wilkin, G.P.; Burgomaster, K.A.; Safdar, A.; Raha, S.; Tarnopolsky, M.A. (2006). Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol. 575:901-11. 6 http://www.telegraph. co.uk/news/main.jhtml?xml=/ news/2005/06/05/nfit05.xml. IM

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his is one of those “too good to be true” yarns— the kind that evolve into Superman, Batman or IRON MAN mythology. Okay, how about at least a buffer, tougher version of Wally Cleaver? It’s a tale about a lad with a military background—West Point, Army Ranger, commander of troops—who went on to take the fitness-modeling field by storm and is now marshaling his forces in Hollywood. As the model for Dr. Manhattan’s sculpted bod in the hit flick “Watchmen,” Greg Plitt was lookin’ large in theaters earlier in the year. This summer the 6’1”, 195-pound muscle magnet will be seen on the big screen in a big way: as Hybrid in the latest installment of one of Tinseltown’s most successful action franchises, “Terminator Salvation.” A multiple role model, if you will. So what does Greg Plitt order at Starbucks in beautiful downtown Burbank, California, home of the “Tonight Show,” Disney Studios and Warner Bros., prior to sitting down for our 11:15 a.m. interview in early

April? Coffee and two sausage-andegg sandwiches. You got it. America’s number-one fitness model chowing down and proud of it. “I only eat once a day,” says the 30-year-old Plitt, making no excuses for his diet protocol, “and whatever I want. I eat pizza, burgers…yesterday I had three footlong sandwiches at Subway.” Sounds a bit like my culinary routine, but this cat is anything but routine. High school All-American wrestler. Straight-A student. Earned a free ride to West Point. Army Ranger and captain. Leaped out of planes more than a thousand times. The “Bowflex” guy. The face and body for “Angel Men” and “Ice Men.” A model for Under Armour apparel—a mold of his body appears in all of the company’s stores—and for Gold’s Gym and a member of the Met-Rx team. Plitt has appeared on television as Henderson on “Days of Our Lives” and as himself on HGTV’s “Designed to Sell” and Bravo’s “Workout.” I could go on, but you get my drift. There’s so much

more underneath the cover of this month’s cover model. Let the filming begin. LT: You’re a So Cal guy now but are originally from the East Coast? GP: Correct. I was born and raised in Baltimore. I was very involved in sports from an early age. My grandfather was pro in two sports—hockey and baseball—and my dad was drafted by the Mets, so it was almost like I had a ball and a stick in my hand at birth. I was playing competitive hockey when I was three. LT: And I understand that a choice your dad gave you regarding hitting the books or hitting the floor with pushups got you into working out as a tyke. GP: [Laughs] Yes. One summer I was supposed to read so many books to advance from the second to third grade. My dad would come home from work, see me playing ball and ask how the extra reading sessions were going. I told him I was too busy to look at books; I was playing sports all day. That didn’t go

Actor, Bodybuilder, Fitness Model Extraordinaire—

Greg Plitt Flexes on to the Big Screen in “T4: Salvation” and “Watchmen” by Lonnie Teper

Terminator Photography by Michael Neveux and courtesy of Greg Plitt

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Terminator

RISING

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Greg Plitt over so well. He gave me a choice: I could either read for 30 minutes a day or do 100 laps in the pool, 300 situps and 300 pushups. I took the workouts. After two weeks he upped the ante, adding 100 laps, situps and pushups. Eventually we were able to agree on more reading and a bit less workout, but what I learned when I eventually got back to the playing field was that I was quicker, faster and stronger than the other kids. From an early age I saw what the benefits of working out were, and I incorporated that throughout my life. LT: What weight division did you compete in when you wrestled in high school? GP: I earned All-American honGreg snagged ors in both the 171- and 189-pound the role of categories. I was state champion and finished second in the nation as a sea hybrid in nior. The only points scored against the latest me were in the championship match, installment where I lost 3-1. LT: Your sister, Virginia, now an of the megaEMT surgeon, went to Annaposuccessful lis, close to home, but when you “Terminator” chose a college, you passed on the United States Naval Academy action and went to the United States franchise. Military Academy in West Point, New York. GP: Yes, they have 30,000 candidates each year and take only a thousand. It was a $250,000 education, paid for by the government. I got offers from both the Naval Academy and West Point, but everybody thought I was just going to go to Annapolis because Virginia was there, and it was close to home. That really bothered me. I do admit, though, I did have a big fear of leaving home, being away from my family. They are my temple, my foundation. In the end, I felt that being on my own, not close to home, and having to fend for myself if I hit rock bottom would build the intestinal fortitude that would make me a better person in the long run. I wrestled at West Point for a year, but the first year is so intense, my grades were dropping—we did seven hours of training a day. As a plebe I had to do the upper classmen’s laundry and shine the floors, memorize the front page and the sports page of The New York Times, clean the toilets—stuff like that— along with my own duties. It would have taken about 54 hours in a day to do all of that and wrestle as well, and there are only

Helena Bonaham Carter.

Common.

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Greg Plitt 24 hours. It was pretty overwhelming, but you find out that you may fail as an individual, but as a team you will succeed. The expression at West Point is, you need to “cooperate to graduate.” LT: How much bigger are you now than you were in high school? GP: Only about five pounds heavier—195; I can still use the belt my mother made me for high school graduation. LT: You had a fiveyear obligation to the Army when you finished West Point in May of 2000. GP: Yes, you grad-

uate as a second lieutenant. My service was in Fort Bragg, Fort Benning.… I did a stint in Afghanistan, and we went into Korea, then Washington, D.C. I broke the Army physical fitness test at every post I was at—168 pushups, 142 situps in two minutes. LT: You were an Army Ranger? GP: Accurate—it’s the equivalent of a Navy Seal. Here I was, 22 years old in Korea, in charge of 45 guys. I was the second-youngest person but was the platoon Through the leader. It magic of CGI, was considered Greg’s sculpted a hostile bod became area; we the physique of were on the DMZ, Dr. Manhattan which

in the hit bigbudget flick “Watchmen.”

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Greg Plitt

From wrestling to military service to modeling to Hollywood, Greg has had quite a ride—and it’s just beginning.

Robert De Niro.

separates North and South Korea. Shots were fired every day across the lines. You’re dealing with soldiers who are away from their families. Some of them came from the streets, were given a choice between jail and the Army. You become their role model; I ended up being a marriage counselor, a financial adviser. Slowly the attitude is gone and is replaced with pride. It was like a positive cancer, spreading through the company. Being a part of something so much bigger than yourself, that collective group, was so empowering. It was the greatest time in my life. LT: At the conclusion of your five years you could have stayed in the service or moved on. You chose the latter. GP: There were other boxes in my life I wanted to open. Way back during my days at West Point I was dating

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this woman named Dana from New York. She was an actress, and when I would come into the city to see her, she would have me read with her if she had an audition coming up. As soon as we started, I saw Dana transform into this other person; it really piqued my interest. Sometimes we never went out; we just stayed in her apartment and went through lines. A seed was planted in me; a love for acting. But Uncle Sam had me by the short hairs for five years, so I couldn’t pursue it at that point. LT: Ironically, the industry ended up pursuing you rather than the other way around. GP: After coming back from Korea and being stationed in D.C., my final stop, I was with some buddies catching up on old times in the lobby of a crappy Marriott hotel, which was close to a club we were going to, when this guy comes up to me and asks if I’m there for the convention. I find out there’s a big acting/modeling agency convention going on. He gives me his card; I do some research on him, find out he’s legit. I went to New York for a test shoot—and I landed a Muscle & Fitness cover! They were looking for a military-type person for the particular theme of that issue. Everything just fell in line; I got lucky. The best thing about it was I talked a lot about my troops in the article, and they got a big kick out of seeing that. When I was working out at West Point, we’d be reading the magazines, like IRON MAN and Muscle & Fitness, looking at the pictures for motivation. Three years later things took a complete 180-degree turn. Now I was on the cover, and it felt so good. That got everything started; soon I was doing cover shoots in New York, Los Angeles and Miami on weekends. I made sure I was always in great shape; I’d hit the gym at lunch and when I got off work. I’d fly back to D.C. on Sunday night and, bam, get ready to start my whole work week again. It was really a tough last year and a half. LT: When your obligation was up, it was on to New York. GP: It was time to work on my acting and modeling career full

time. I moved to Battery Park, in a really nice area in Manhattan, downtown in the Financial District. LT: Where else would the body of the future Dr. Manhattan reside? GP: [Laughs] Of course! I needed to see what was out there. LT: Let’s back up a bit. You learned to be quite a craftsman at an early age, thanks to your dad, once again. You ended up making a

were you in the Big Apple before things started happening? GP: A week! A friend called and told me Robert De Niro was casting a movie and that I should call my agent and try to get them to see me. I told him I didn’t have an agent. I asked him for the address and went down there. I made up an agency number, using my cell phone number. I sat there for an hour, then got a reading, and the next thing I knew I got

lot of cash from real estate ventures while in the service. GP: That is true. In 38 years of marriage my parents have lived in 15 different homes; they would continually buy and flip houses. My dad taught me everything. I was a free laborer for him. While I was in the service, I carried that on. I would buy a house, fix it up and sell it. And when I talk about fixing, I would do everything—gut them, do the floors, the plumbing, all the electrical. I had a blast and made a lot of money. LT: How long www.ironmanmagazine.com \ JULY 2009 163

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Greg Plitt booked for a scene with De Niro and Matt Damon in “The Good Shepherd.” I got a cover with a major magazine after my first test shoot as a model and ended up with some lines in a major movie the first time I went for it. You can imagine how stoked that got me. No more doubt—that really sparked the fire in me to become an actor. LT: You eventually felt Los Angeles could offer you more than New York, so you packed up your bags and headed west. You have no problems with risk taking, I see. GP: When I would come out to L.A. for a shoot, I would shop around— agencies, places to live. I knew I would move there someday but wasn’t sure exactly when. I had a dream one night when I was still in New York about doing a major film or photo shoot. I woke up about 5 a.m. and said, “I’m in the wrong frickin’ city; I have to get out of here.” I worked out at the gym in the building for an hour, came back up, took pictures of the place I was leasing, put them on Craig’s list at about seven o’clock and got a call around 8:30 from somebody interested in looking at the place. He came over at 11, loved the place and asked when he could move in. I told him that, along with the room, he would have to take the bed, the desk, this and that…. He said he’d take it all. I told him he could move in at six that same night. I took a cab to Brooklyn, rented a U-Haul with my pit bull, Quest, who I rescued a couple of months earlier [last year Plitt added Gunnar to the family]. I drove to Maryland, where I had all my stuff in storage. I called a girl I’d met in L.A., flew her to Maryland, and she made the crosscountry trip with Quest and me. That was March 2006. My first place out here was Marilyn Monroe’s old apartment in Hollywood— Harper and Sunset—and people who were looking at the star map would come up and look into the window. What did they see? This pit bull, barking his ass off; shortly after that I got evicted because I wasn’t supposed to have pets. Same story with the next place, so I ended up buying a house. LT: Why did you pick Burbank? GP: Because of all the studios here. I was working on “De-

signed to Sell” at that time and had a month to find it. I was a carpenter on the show. The premise is that we had a $2,000 budget—we go into a house, fix it up and sell it. The people producing the show knew all kinds of Realtors, obviously. I told them I needed a house. They put me in touch with a company. We checked out four or five houses that I really liked; I put an offer down on one of them four hours after I met my agent. They accepted it, we did a six-day escrow, and I moved in six days from the time I started looking. LT: Don’t tell me—you’ve remodeled the place all by yourself. GP: Of course—I call it sawdust therapy. The house is in the equestrian area, between Warner Bros., Disney and NBC. I can’t go anywhere without passing the studios. One day I won’t have to pass them, I’ll just pull into them. [Laughs] LT: The television show “Extra” named you one of “America’s Most Eligible Bachelors.” Men’s Fitness included you in its list of the “25 Fittest Americans,” a register that also included David Beckham, Lance Armstrong, Tom Brady and Will Smith. You speak so highly of your dad, mom and sister, calling them your foundation—do you plan to marry and have a family? GP: I can’t wait for the day to be a father, and I want a whole squad of kids. But right now I’m careerdriven, and acting is such a selfish lifestyle. In a few years, when I can make a family the main priority in my life, I hope to be half the role model my father has been for me. LT: I know you’ve done some independent films. “Watchmen” is your first major movie since “The Good Shepherd.” How did Warner Bros. use your body for the superhero? GP: I went to the studio over a three-day period about a year and a half ago; it was pretty intense. They took thousands of pictures. They had me do all kinds of different poses, from different angles. They used a program called CGI. I had to hold my breath during part of it. Basically, they created a mold of my

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body on the computer so they could do whatever they wanted to with it. They could make me run, make me jump, have me do back flips, whatever. They had Billy [Crudup] wearing a white suit with all of these little lasers. They matched the lasers, and how he moved, and had the forms of my body on top of his body, with his head. It was amazing. LT: Tell me about “Terminator Salvation,” the fourth installment of the movie first made famous by you-know-who 25 years ago. GP: We filmed that in August and September last year; I play Hybrid and appear toward the end of the movie—the only guy in a suit. I’m involved in a very pivotal scene at the end, but I can’t tell you what happens. You’ll have to go see it to find out. [Laughs] LT: Where did the action take place? GP: In Albuquerque, New Mexico. I was there for about a month. I did have lines to speak, but you never know what’s going to show up on the final edit. LT: As a mega-popular model and acting hopeful, you can never be out of shape, sausage-and-egg sandwiches or not. What’s your typical training regimen? GP: I work out every day—usually at LA Fitness in Universal City. I hit the gym every morning at 5:30—that’s the best time to start my day, and it clears my mind. No jobs will get in the way at that time, so I can train consistently. Also, the people who are at the gym that early are serious about their workouts. They’re go-getters, making sure they get their training in before they go to work. I like to be associated with that positive energy. I always train with a partner: I feed off of his motivation and vice versa. I do a five-day split: First day is chest, second day is back, day three is arms, day four is shoulders and legs on day five. LT: How many exercises do you do per bodypart, and what ‘s your rep range? GP: I do four sets per exercise, between 10 and 20 reps. I’m not looking for size; I’m looking to stay lean and shredded. I don’t fluctuate more than five pounds all year in my bodyweight. I want to be ready on a moment’s notice for an acting or modeling call, to be able to wear a size 42 suit, “normal” clothes, etc. LT: How much time do you put in at the gym? GP: I’m in there about an hour and a half; I do cardio separately at night. I run 15 to 20 miles a week, spaced over four days. I run outside, around 11 or 12 at night. It’s the calm of the night; hardly anybody is around. I’m getting that extra edge while everyone is in bed. LT: But you’re not getting much sleep. Doesn’t that affect you? GP: When you’re enjoying life, you don’t need that much sleep. You’re excited.… You only need sleep when you’re tired. LT: You run around the hills in Burbank? GP: I run around the studios. Running helps reduce my stress; I can think out things more clearly during that time. LT: So you train one bodypart a day, four sets per exercise. How many different exercises? GP: I usually do eight exercises; about 32 sets per bodypart. Arm day goes extra long, but sometimes I cut back on triceps. I always check my pride at the door; I never go in there looking to lift a certain weight. I lift to find that burn. Proper form is extremely important. I always finish with 10 minutes of ab work, hitting my abs from a variety of angles. LT: Are there times when you’re a tad drained, when you may cut back on the high numbers of exercises? GP: Sure. Every time I go to the gym, I change it up; one day I do flat, incline and decline benches for chest, and then I switch to dumbbells on

“Workout” cast.

the same moves next time I hit that bodypart. It’s a slight change, but it forces your body to keep guessing. When the body adapts, that’s when growth occurs. Workouts get very monotonous if you don’t mix things up. That helps keep the interest levels up. LT: I already have seen a bit of your eating routine. Care to elaborate? GP: I eat one meal a day, usually between 1 and 5 p.m. It’s a huge meal, and I eat whatever I want. I’ve eaten two pizzas at one time. I’ve www.ironmanmagazine.com \ JULY 2009 165

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Greg Plitt eaten five pounds of chicken in one sitting. LT: What happened to those â&#x20AC;&#x153;Breakfast is the most important meal of the day,â&#x20AC;? or â&#x20AC;&#x153;You need to eat small meals all through the dayâ&#x20AC;? mantras? GP: You know, maybe if I did that it would be better for me. But with my lifestyle, always on the go, I donâ&#x20AC;&#x2122;t have the time. LT: You mean actual food, right? Iâ&#x20AC;&#x2122;m sure you take in meal replacements. GP: Yes, Iâ&#x20AC;&#x2122;m sponsored by Met-Rx; I really like their products. Being a sponsored athlete, I have a plethora of them on hand. I drink their RTD51 protein shakes. I use the Amped RTD for energy before every single workout. I also use their glutamine and NO2 pills, their fat burners and stuff. LT: So after leg day on Friday you start the same split all over again on Saturday? GP: Absolutely. LT: You never take a day off? GP: Well, I did take one last Sunday. I drove an hour and a half up in the mountains, where it was 80 degrees. I put a backpack on my shoulders and hiked four hours up the mountain until there was snow on the ground. Then I put a wet suit and a harness on, and I rappelled 200 feet down, over eight different waterfalls. When I got to the bottom, I had a two-hour hike back. It ended up being an 10-hour day. LT: Thatâ&#x20AC;&#x2122;s your version of a day off? No wonder the last thing you need to worry about is the type of grub you shovel down. GP: When youâ&#x20AC;&#x2122;re in great shape, you go through life in fifth gear, not in fourth. When others are walking

through life, youâ&#x20AC;&#x2122;re running through it! I love living a healthy lifestyle; I love to be active. To me, the things I do outside the gym are just fun. I donâ&#x20AC;&#x2122;t consider them to be a workout, per se. I have had days off, but Iâ&#x20AC;&#x2122;ve never planned them. They happen on their own accordâ&#x20AC;&#x201D;usually things I canâ&#x20AC;&#x2122;t controlâ&#x20AC;&#x201D;about once a week. Basically, though, I have a blissful lifestyle. I donâ&#x20AC;&#x2122;t consider what I do as a â&#x20AC;&#x153;job.â&#x20AC;? I donâ&#x20AC;&#x2122;t work out just to try and look good; I do it for the journey and for the confidence it gives me. LT: Any advice for those wanting to find their own blissful lifestyle? GP: Use a Saturday night at a bar as the celebration of a goal achieved, not as a lifestyle. Get off the chat rooms, the Facebook, the video games, and get outside and make yourself a better person, physically and mentally. If the young kids today would spend one-tenth of the time working out as they do texting each other, weâ&#x20AC;&#x2122;d have a lot healthier country. LT: Iâ&#x20AC;&#x2122;m talking to you on April 8, 2009. If I want to interview you again on April 8, 2011, where will you be? GP: Hard to get hold of, I hope, and with people having to get hold of my publicist a month in advance to set things up. [Laughs] Seriously, youâ&#x20AC;&#x2122;ll find me with a smile on my face. I will always be hungry, no matter what success I may have had, always pushing to get to the next level. LT: Iâ&#x20AC;&#x2122;m hungry, too, after this long interview. How about another round of sausage-and-egg sandwichesâ&#x20AC;&#x201D;on me? GP: Letâ&#x20AC;&#x2122;s do it! Editorâ&#x20AC;&#x2122;s note: To contact Greg Plitt for appearances or advice on how to have your body image selected for the â&#x20AC;&#x153;Watchmenâ&#x20AC;? sequel, log on to www.Greg Plitt.com. IM

Quest and Gunnar. Free download from imbodybuilding.com

Gift Grape of the

Part 1 Free-Radical-Taming Resveratrol Can Help Your Health, Heart and Muscles In November 1991 French scientist Serge Renaud appeared on â&#x20AC;&#x153;60 Minutes.â&#x20AC;? The topic was the mystery of how French people followed diets high in saturated fat yet had a 40 percent lower incidence of cardiovascular disease than Americans. The phenomenon came to be back in 1940. In 1963 a plant called Renaud known as the French paradox. While Polygonum cuspidatum, or Japanese alcohol itself was known to elevate knotwood, which was commonly attributed a protective cholesterol carrier in used in traditional Chinese and the blood called high-density lipomedicine, was found to be the difference protein, something else in red wine Japanese a rich source of resveratrol. Plants added to the effect, since no produce resveratrol when under to the French clearly other alcohol-containing beverage stress, since it offers a number of could match the protective effects of protective effects, making resverared wine. trol a phytoalexin. custom of Within a short time the protective Subsequent research showed factor in wine was identified as an that red wine also contains other drinking red esoteric plant substance called res- natural substances, such as various It turned out that, although polyphenols, that work in conjuncwine each day veratrol. red wine was by far the richest tion with resveratrol to provide source in the human diet, resverabeneficial effects. Resveratrol itself with meals. trol is found in 72 plants as well. has been the subject of hundreds of Resveratrol was first identified in a plant called the white hellebore

studies, many still in progress. The studies have indicated that it affects

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Neveux \ Model: Whitney Reid

by Jerry Brainum

Resveratrol appears to do everything from enhancing muscle pump to keeping your body pump, your heart, healthy. www.ironmanmagazine.com \ JULY 2009 169

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a number of systems and processes at once,1 offering a plethora of health benefits, including cardiovascular protection, cancer prevention and, most intriguing of all, antiaging effects. The sheer breadth of research purporting to show the health benefits associated with resveratrol has led to a boom in sales of resveratrol supplements derived from extracts of Japanese knotwood, particularly over the Internet. Without doubt, resveratrol has emerged as the most popular—and pricey—antiaging

supplement on the market. Countless human guinea pigs are dosing themselves with amounts of resveratrol equivalent to drinking thousands of bottles of red wine daily. It’s costing them several hundred dollars per month. Yet all—I repeat, all—the research that “proves” the effectiveness of resveratrol involves either isolated-cell or animal studies. The only human studies involve dosage safety and pharmacokinetic issues, meaning how the body metabolizes resveratrol. In fact, while resveratrol is easily absorbed orally, it rapidly—within 30 minutes after intake—undergoes

It turned out that, although red wine was by far the richest common source in the human diet, resveratrol is found in 72 plants as well.

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two processes in which it is conjugated, or complexed, with sulfate and glucuronide by enzymes in the liver, converting it into at least five metabolites. Resveratrol itself lasts for an average of only eight to 14 minutes in the body, but the metabolites stay around for an average of 9.2 hours. The big controversy now among scientists is whether the metabolites offer any actual biological activity while they’re there. One theory is that they can be converted back into the active form of resveratrol, called transresveratrol, or TREV, in tissues, but that has not yet occurred in any human study. The impressive animal and isolated-cell studies indicate that resveratrol surely must be doing something in the body. Internet resveratrol groupies think that taking huge doses will overcome the formidable barriers to its activity in the body. Beneficial effects in animals usually involve large doses, and the idea is to duplicate those effects by using megadoses. That’s nothing short of biochemical gambling. No one yet knows the long-term safety of humans taking huge doses of resveratrol. Short-term studies have shown that people taking as much as 5,000 milligrams a day experience no side effects. Rats have gotten 300 milligrams per kilogram of bodyweight with no apparent detriment, but that’s hardly proof of human safety. There are some initial indications, as we’ll see, that taking huge doses of resveratrol for an extended time could cause some serious health problems.

Cell studies show that it induces the death of tumors found in leukemia, colon, breast, prostate and esophageal cancers.

Does Resveratrol Prevent Cancer? Animal and test-tube studies show that resveratrol blocks all stages of cancer, from initiation to progression. It acts as a potent antioxidant and affects various enzymes in the body. Cell studies show that it induces the death of tumors found in leukemia, colon, breast, prostate and esophageal cancers. The initial

study that found its cancer-preventive effect was published in 1997; applying a topical version of resveratrol inhibited 98 percent of skin tumors in mice exposed to carcinogens.2 Grapes, from which resveratrol comes, were among 600 plants tested for cancer-prevention properties in the study. The research consensus today is that only large

doses of resveratrol are capable of initiating a cell signal that causes cancer cells to kill themselves—a process called apoptosis. Resveratrol inhibits enzymes, such as cyclooxygenase, that are involved in inflammatory processes, a cornerstone of cancer. Resveratrol also inhibits angiogenesis, a process whereby tumors develop new blood vessels. It’s a process essential to the

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maintenance and spread of cancer cells in the body, and blocking it leads to the rapid death of tumors. Resveratrol inhibits cancer by activating phase-two detoxifying enzymes in the liver. The phase-one system in the liver can activate carcinogens, such as tobacco smoke, but the phase-two system renders the incipient carcinogen harmless. The same phase-two enzymes in the liver convert active resveratrol into its metabolites.

synthesis in the body. A lack of copper can cause nerve transmission problems, as well as tendinitis, a common side effect experienced by those taking large doses of resveratrol. The good news is that two recent studies show that you don’t need huge amounts of resveratrol to get cardiovascular protection. One study found that drinking a moderate amount—a five-ounce glass daily—of red wine was enough to

stimulate nitric oxide production in human platelets.3 The other study found that giving middle-aged mice lower doses of resveratrol—4.9 milligrams per kilogram of bodyweight—increased beneficial gene activity in the heart the way a calorie-restricted diet does.4 Researchers said that high doses were not only not required but could prove detrimental. One way that resveratrol is thought to work is by activating a

Resveratrol and Cardiovascular Disease Resveratrol was identified as the primary protective factor found in red wine when nonalcoholic extracts proved equally effective in preventing cardiovascular disease. Later research demonstrated that the more likely protective factors in red wine were polyphenol compounds called procyanidins. Still, resveratrol may offer cardiovascular protection through several mechanisms. By inhibiting the activity of COX enzymes, resveratrol prevents the platelet aggregation that leads to clotting; the immediate cause of most heart attacks and strokes is a clot formed in narrowed arteries. Something that prevents excessive internal clotting may offer protection against cardiovascular disease. Low-dose aspirin works the same way. Resveratrol aids in vasodilation, the widening of blood vessels, by inhibiting the COX enzymes that produce the lipid thromboxane, which is synthesized from the fatty acid arachidonic acid. Resveratrol also increases the dilation activity of nitric oxide in blood vessels. Oxidation of low-density-lipoprotein cholesterol, or LDL, is known to cause cardiovascular disease, and resveratrol as an antioxidant prevents that by chelating the trace mineral copper, which when free in the blood is a potent oxidizing agent. That, by the way, is a problem with large doses of resveratrol. It’s so effective in chelating copper that it can cause copper deficiency, which in turn leads to problems with collagen production, as copper acts as a coenzyme in collagen

By inhibiting the activity of COX enzymes, resveratrol prevents the platelet aggregation that leads to clotting; the immediate cause of most heart attacks and strokes is a clot formed in narrowed arteries. Something that prevents excessive internal clotting may offer protection against cardiovascular disease.

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A study found that resveratrol blocked liver fat accumulation in mice that were given alcohol. The mechanism in the study involved increased production of SIRT1, which then stimulated the activity of AMPK, a compound that aids in fat breakdown. protective enzyme called sirtuin1, a.k.a. SIRT1. Overactivating the enzyme induces heart failure in animals, according to a 2007 study published in Circulation Research. Other recent studies show that resveratrol helps prevent excessive

fat accumulation in the liver that occurs in obese people and those who drink too much. In a study involving rats with nonalcoholic fatty liver, giving them resveratrol decreased inflammation in the liver by inhibiting tissue necrosis factor-A, a potent inflammation inducer, and by upregulating the body’s natural antioxidant activity.5 A study found that resveratrol also blocked liver fat accumulation in mice that were given alcohol. Excess fat in the liver predisposes to the development of cirrhosis and liver cancer. The mechanism in the study in-

volved increased production of SIRT1, which then stimulated the activity of AMPK, a compound that aids in fat breakdown.6 The body chemistry of resveratrol tells only half of its story. In Part 2 we’ll look more deeply into its impact on the body’s aging processes and why it’s relevant to bodybuilders.

References

1 Pirola, L., et al. (2008). Resveratrol: One molecule, many targets. IUNMB Life. 60:323-32. 2 Jang, M., et al. (1997). Cancer chemopreventive activity of resveratrol, a natural product derived from grapes. Science. 275:218-220. 3 Gresele, P., et al. (2008). Resveratrol, at concentrations attainable with moderate wine consumption, stimulates human platelet nitric oxide production. J Nutr. 138:16021608. 4 Barger, J.L., et al. (2008). A low dose of dietary resveratrol partially minics caloric restriction and retards aging parameters in mice. PLOS One. 3:e2264. 5 Bujanda, L., et al. (2008). Resveratrol inhibits nonalcoholic fatty liver in rats. BMC Gastroenterol. 8:40. 6 Ajmo, T., et al. (2008). Resveratrol alleviates alcoholic fatty liver in mice. Am J Physiol Gastroint Resveratrol aids in Liver Physiol. 295:4. In vasodilation, the press. IM

widening of blood vessels, by increasing the dilation activity of nitric oxide in blood vessels. 176 JULY 2009 \ www.ironmanmagazine.com

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Catabolic by Jacob Wilson, M.S., C.S.C.S., and Gabriel, J. Wilson, M.S., C.S.C.S.

Counter Oxidative Stress to Build More Muscle

ntense resistance training damages skeletal muscle. You experience soreness, a decrease in strength and, finally, inflammation. Beginning in middle age, muscles experience resting levels of both damage and inflammation even without exercise.1 The chronic damage and inflammation partially explain why strength decreases with age.1, 2, 3 Up to 20 percent of muscle is damaged in elderly people. Of most concern to the masters-level bodybuilder is that chronic inflammation triggers the release of inflammatory agents such as tumor necrosis factor alpha, a.k.a. TNF-a, which stimulates the breakdown of skeletal muscle protein while simultaneously hindering protein synthesis.4 What causes the resting muscle damage, at least in part, is an increase in oxidative stress that comes with age. That’s the bad news. The good news is that you can counter its effects if you stay on top of your activity and diet regimen.

Oxidative Stress— What Is It? We begin with a little atomic theory. Think of an atom as having shells of electrons. Those electrons pair up and fill each shell of the atom. When an electron is unpaired, however, the atom tends to steal electrons from other atoms or molecules until its outer shell is full. That kind of behavior can be destructive, and it gets you closer to what a free radical is: a molecule or atom with unpaired electrons. Free radicals are a natural by-product of energy production, or metabolism, but if they’re unchecked, they can cause damage to muscle proteins and tissues by disrupting their molecular arrangement. The body’s chief source of energy is ATP. It’s formed mainly in cellular structures known as mitochondria, which are the cell’s power plants. Because free radicals are a natural by-product of energy production, they’re produced in the body all the time. That means mitochondria are first in line for free-radical damage. 182 JULY 2009 \ www.ironmanmagazine.com

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Neveux \ Model: Danny Hester

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mitochondria are first in line for free-radical damage.

Oxidative Stress and Aging If free radicals are constantly generated, how is it that you don’t experience extreme tissue damage throughout your body? The answer is that it’s equipped with an intricate antioxidant defense system at the molecular level. There are two general types of antioxidants: 1) antioxidant enzymes and 2) nonenzymes, such as vitamins A, E and C; glutathione; carotenoids; and flavonoids.5,6,7,8 Enzymatic antioxidants convert free radicals to nonharmful products. Nonenzymatic antioxidants essentially allow themselves to be bombarded by free radicals, thereby sparing tissues. As you age, your antioxidant defense system lowers and freeradical damage increases. That has a number of consequences, including muscle damage and inflammation. Researchers have found that, due to lower antioxidant defense mechanisms, aging muscle displayed threefold greater amounts of free radicals and a 30 percent decline in muscle size.9 Muscle damage and inflammation, however, are only the beginning. Mitochondria exposed to oxidative stress release a class of proteases, or enzymes that break down muscle protein. That triggers programmed muscle cell death, known as apoptosis.10 The greater the damage and dysfunction of the mitochondria, the greater the likelihood of damaging muscle tissue. That partially explains why after the age of 60 people begin to lose muscle fibers at an accelerated rate. If the mitochondria are damaged by free radicals, the ability of muscle cells to produce ATP also declines. Following resistance training, muscle tissue begins to repair itself. That requires a great deal of energy, which in older muscles is lower. In

fact, when energy in the cell is low, protein synthesis also diminishes. A recent study found that both protein synthesis and muscle growth following resistance training were lower in older muscle.11 The blunted response was linked to lower levels of ATP and stored energy in the cell and an upregulation of pathways that turn protein synthesis off due to the lowered energy state. That

explains why older people can’t repair muscle as well as younger people can.

Countering Oxidative Stress That’s a somewhat bleak picture, but it’s not hopeless. The most important thing to understand is that the body’s antioxidant defense

Beans, artichokes and russet potatoes are high in antioxidants, as are cranberries, blueberries, blackberries and pomegranates.

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system doesn’t rely solely on its own production of antioxidants. Indeed, the antioxidant defense system can be upgraded with appropriate dietary antioxidants and/or supplementation. A research team found that an antioxidant complex of flavonoids, polyphenols and carotenoids both increased the antioxidant defense system in aging muscle and decreased muscle and mitochondrial damage.12 The question of whether antioxidant supplementation can restore the ability of masters-level athletes to repair muscle as they did in their youth was the subject of a very recent study. Researchers gave older animals a mixture of vitamins E and A, plus minerals such as zinc and selenium, which support the work of enzymatic antioxidants.13 A control group was examined for how well they could increase protein synthesis after they were given leucine, the main amino acid responsible for protein synthesis. As with previous studies, elderly animals not receiving antioxidants were unable to stimulate protein synthesis to the same extent as the younger animals. Supplementation with antioxidants in the elderly animals, however, restored protein synthesis to the same magnitude as their younger counterparts. The reason for that

is unknown but may be related to antioxidants’ ability to lower inflammation.

Practical Applications Our analysis of numerous studies reveals that the optimal way to combat oxidative stress is to take in multiple antioxidants. Studies have shown that supplementing with only one antioxidant, such as vitamin C, does not lower oxidative stress. A combination of antioxidants, such as vitamins C and E, does.12, 15 It’s a good idea to know which foods are high in antioxidants. Beans, artichokes and russet potatoes are high in antioxidants, as are cranberries, blueberries, blackberries and pomegranates.16 Nuts highest in antioxidants include pecans, walnuts and hazelnuts, and among seasonings ground cloves, cinnamon and oregano contain the most.16 Both flavonoids and polyphenols are high in green tea; we suggest having a few cups a day. We also recommend that masters athletes take in whey protein. First, it stimulates protein synthesis more than other proteins because of its high leucine content. Second, it’s high in precursors of glutathione, which means it boosts that antioxidant.17

Indeed, the antioxidant defense system can be upgraded with

appropriate dietary antioxidants and/or supplementation.

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If your diet is limited in variety, you may want to supplement with a multivitamin and multimineral. That will give you copper, iron, manganese, selenium and zinc, which are important for enzyme antioxidant function.18, 19, 20, 21 Editorâ&#x20AC;&#x2122;s note: Gabriel Wilson is completing his Ph.D. in nutrition with an emphasis on optimal protein requirements for muscle growth and is a researcher in the Division of Nutritional Sciences, University of Illinois, Urbana. He is vice president of the Web site ABCBody building.com. Jacob Wilson is a skeletal-muscle physiologist and researcher in the Department of Nutrition, Food, and Exercise Science,

defective postprandial inhibition of proteasome-dependent proteolysis in aged rat skeletal muscle. J Physiol. 569(Pt 2):489-499. 5 Blokhina, O., et al. (2003). Antioxidants, oxidative damage and oxygen deprivation stress: a review. Ann Bot. 91:179-194. 6 Alvarado, C., et al. (2006). Dietary supplementation with antioxidants improves functions and decreases oxidative stress of leukocytes from prematurely aging mice. Nutrition. 22(7-8):767-777. 7 Lotito, S.B., and Frei, B. (2006). Consumption of flavonoid-rich foods and increased plasma antioxidant capacity in humans: Cause, consequence, or epiphenomenon?

Appl Physiol. 98(2):557-564. 12 Rebrin, I., et al. (2005). Effect of antioxidant-enriched diets on glutathione redox status in tissue homogenates and mitochondria of the senescence-accelerated mouse. Free Radic Biol Med. 39(4):549-557. 13 Marzani, B., et al. (2008). Antioxidant supplementation restores defective leucine stimulation of protein synthesis in skeletal muscle from old rats. J Nutr. 138(11):22052211. 14 Sumien, N., et al. (2003). Supplementation with vitamin E fails to attenuate oxidative damage in aged mice. Exp Gerontol. 38(6):699-704. 15 Lee, S., et al. (2007). Effects of combinations of ROS scavengers on oxidative DNA damage caused by visible-light-activated camphorquinone/ N,N-dimethyl-p-toluidine. J Biomed Mater Res B Appl Biomater. 83(2):391-399. 16 Wu, X., et al. (2004). Lipophilic and hydrophilic antioxidant capacities of common foods in the United States. J Agric Food Chem. 52(12):4026-4037. 17 Bounous, G., and Gold, P. (1991). The biological activity of undenatured dietary whey proteins: Role of glutathione. Clin Invest Med. 14(4):296-309. 18 Roussel, A.M., et al. (2003). Antioxidant effects of zinc supplementation in Tunisians with type 2 diabetes mellitus. J Am Coll Nutr. 22(4):316-321. 19 Galecki, P., et al. (2007). Lipid peroxidation and copper-zinc superoxide dismutase activity in patients treated with fluoxetine during the first episode of depression [in Polish]. Psychiatr Pol. 41(5):615-624. 20 Kamp, F., and Donangelo, C.M. (2008). Supplementing young women with both zinc and iron protects zinc-related antioxidant indicators previously impaired by iron supplementation. J Nutr. 138(11):2186-2189. 21 Nazifi, S., et al. (2009). The relationship between serum level of thyroid hormones, trace elements and antioxidant enzymes in dromedary camel (Camelus dromedarius). Trop Anim Health Prod. 41(1):129134. IM

Nuts highest in antioxidants include pecans, walnuts and hazelnuts, and among seasonings ground cloves, cinnamon and oregano contain the most.

Florida State University, Tallahassee. He is president of the Web site ABC Bodybuilding.com.

References 1 Singh, M.A., et al. (1999). Insulin-like growth factor I in skeletal muscle after weight-lifting exercise in frail elders. Am J Phys. 277(1 Pt 1):E135-143. 2 Spate, U., and Schulze, P.C. (2004). Proinflammatory cytokines and skeletal muscle. Curr Opin Clin Nutr Metab Care. 7(3):265-269. 3 Narici, M.V., et al. (1991). Effect of aging on human adductor pollicis muscle function. J Appl Physiol. 71(4):1277-1281. 4 Combaret, L., et al. (2005). A leucine-supplemented diet restores the

Free Radic Biol Med. 41(12):1727-1746. 8 Semba, R.D., et al. (2007). Carotenoids as protection against sarcopenia in older adults. Arch Biochem Biophys. 458(2):141-145. 9 Muller, F.L., et al. (2007). Denervation-induced skeletal muscle atrophy is associated with increased mitochondrial ROS production. Am J Physiol Regul Integr Comp Physiol. 293(3):R1159-1168. 10 Marzetti, E., et al. (2008). Agerelated activation of mitochondrial caspase-independent apoptotic signaling in rat gastrocnemius muscle. Mech Ageing Dev. 129(9):542-549. 11 Thomson, D.M., and Gordon, S.E. (2005). Diminished overloadinduced hypertrophy in aged fasttwitch skeletal muscle is associated with AMPK hyperphosphorylation. J

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PEC Pounding Presents

Dumbbell

An All-’Bell Blowout That’ll Have Your Chest Ringing With New Size by Layne Norton Photography by Michael Neveux

About this time last year I was taking a good look at my body and analyzing what I needed to work on. My back was coming around nicely, my arms looked great, and my legs were lagging behind, but what struck me the most was the problem with my chest. Not that it wasn’t big—it was—but it was lacking shape.

Do It With Dumbbells People often concentrate on barbells and neglect dumbbells for several reasons: • Ego satisfaction—the bench press is the biggest ego lift in the gym, and they cannot lift as much weight with dumbbells as they can with barbells.

• They don’t feel comfortable using dumbbells at first because they’re harder to stabilize than a barbell. • They think dumbbells are for girls in pink spandex workout suits. Well, I’m here to tell you that dumbbells work and work well. They have several advantages over barbells: • Dumbbells have to be stabilized—using muscles that are not brought into play as much with a barbell. • Dumbbells enable you to move through a greater range of motion than a barbell. A barbell can only be brought to chest level, whereas dumbbells can go below

that. They also enable you to get a greater contraction at the top of the movement. • The chest is stretched to its maximum when the elbows are close together behind the body, and it’s contracted the most when the arms are fully outstretched and the hands are together or even crossed. Since a greater stretch and better contraction cause more fiber stimulation, it’s obvious that dumbbell presses stimulate more muscle fibers than barbell presses. • Dumbbells do not place as much pressure on the shoulder joint, since the hands are free to move and not locked in place. I can personally attest to that, as the shoulder pain that I usually experience when I bench-press

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Model: Dave Goodin

It seemed somewhat two-dimensional instead of the 3-D chest that everyone dreams of. Up until that point I’d been centering my chest workouts around bench presses, incline presses and several flye movements, and they had built me a good base. Now, however, I realized that I needed more, something to take my pecs to the next level. Then it hit me—dumbbells!

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Presents

• Dumbbells are safer. If worse comes to worst, you can just drop them at your sides; the same cannot be said of a barbell. People have actually died while benchpressing because they were using improper form or experienced a sudden muscle tear and dropped the bar on themselves.

Workout Plan Once I had the dumbbell revelation, I had to devise a workout plan. I decided to do one exercise for each region of the chest— upper, lower and middle—and some sort of flye movement. With those parameters in mind, I designed the 12-week plan of attack shown below. Here’s the basic protocol: • Do one to two warmup sets of 12 to 15 reps for each exercise. • Rest two to three minutes after each set of presses and one to two minutes after sets of flyes. • Use a full range and steady cadence on all movements. Weeks 1-4 Decline dumbbell presses Dumbbell bench presses Incline dumbbell presses Cable crossovers Weeks 5-8 Dumbbell bench presses Incline dumbbell presses Decline dumbbell presses Pec-deck flyes Weeks 9-12 Incline dumbbell presses Decline dumbbell presses Dumbbell bench presses Cable crossovers

2 x 6-12 2 x 6-12 2 x 6-12 2 x 12-15

Model: Derik Farnsworth

stopped within four weeks of my switching to dumbbells.

Use dumbbells for compound exercises. Cables and machines are far superior to dumbbells when it comes to isolation work for the pecs. • Go to failure on your work sets. I decided to start my 12-week restructuring program by concentrating on decline dumbbell presses, since they put less pressure on the shoulders and provide a greater stretch and contraction than regular declines. Note that all of my flye movements are constant-tension exercises done with cables or machines. I believe cables and machines are far superior to dumbbells when it comes to isolation work for the pecs, since they keep constant tension on the chest. On dumbbell flyes, thanks to gravity, there’s very little pressure on the pecs at the top of the movement, and the pressure keeps increasing at a greater rate the further you lower the dumbbells. In fact, the pressure on the chest comes only from gravity at the top of the movement. Consequently, it would be desirable to use an exercise that exerts equal pressure throughout the entire range of motion. Since cables operate by a pulley and are independent of gravity (not counting the gravity that pulls on the weight stacks), they apply equal pressure to the chest during all parts of the movement.

Evaluating Progress 2 x 6-12 2 x 6-12 2 x 6-12 2 x 12-15

After 12 weeks I took a look at my progress. Wow! Not only was my chest bigger by an inch and a half, but it was also fuller and had better shape. I’d had achieved the undercut look in my lower pecks, and my upper chest was much larger. What’s

more, my vascularity also increased a bit, and my striations stood out more. I kept the same diet more or less, so I assume the change was due to the training. My lifts improved by the following poundages: Decline dumbbell presses 95-pounders x 11 to 130-pounders x 7 Incline dumbbell presses 85-pounders x 10 to 110-pounders x 8 Dumbbell bench presses 100-pounders x 10 to 130-pounders x 6 Now, I’m not saying that barbells are useless—far from it. They’re essential to building a good foundation of strength and power. In fact, I would probably say that the best routines incorporate dumbbells and barbells. The above program is an advanced shock routine for those whose growth from barbells has stagnated and who need a jumpstart. After 12 weeks I reintroduced barbells into my workouts and am once again starting to have success. Just remember, variety is the spice of life! Editor’s note: The new DVD “Layne Norton Unleashed” is available at Home-Gym.com, or call (800) 4470008. IM

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Confessions of a Recovering Bodybuilder How a Six-Time National Champion Broke Free From His Addiction to Bodybuilding and Became the Person He Wanted to Be—at 41 by Skip La Cour Photography by Michael Neveux

y MANformation, as I call it, was my successful transformation from an uncomfortable and awkward six-time national champion bodybuilder to the confident and powerful person I really wanted to be. During the six challenging transitional years that followed my competitive bodybuilding career, I broke down the mind-set and skills I needed to become a socalled people person with the same focus and dedication it took me to break down the mind-set and skills needed to become a national bodybuilding champion. I learned how to lead my life decisively in the direction I really wanted—and learned how to be more persuasive with other people at the same time. During this MANformation process, I discovered a mission for my life that was far more meaningful to me than building big muscles, winning trophies and helping other people do the same.

My Dilemma It’s seven o’clock on Sunday morning. I just welcomed the first caller to my weekly Internet bodybuilding and training talk radio show. In just a few short minutes the information that I’ve gathered from my caller has warning bells going off in my head like crazy. Tristian is a 19-year-old who’s been excited about bodybuilding and training for 1 1/2 years. He’s so dedicated to his passion that he’s committed to eating 11 meals a day! My 25 years of experience in the personal development world had me adding up all of the indicators of his social maturity:

Part 1

• His young age. • The question he asked, which demonstrated the enormous amount of time and energy he’d already invested in bodybuilding. • The lack of certainty and confidence in his voice.

• The fact that he was home schooled. That meant he hadn’t grown up around a lot of other children—he’d never even heard of the perennial high school powerhouse in his own city. The concerned “big brother” in me was compelled to do whatever I could to save Tristian from the mental and emotional danger that I feared awaited him on the life path he was choosing. My short interaction with him brought up all of the confused and incongruent feelings I’d had, which I will share with you in this series. I immediately jumped in, ignoring the question he’d asked me. “Tristian. You’re 19 years old and eating 11 meals a day? Maybe I should be asking you a question: What’s going on in your life?” Tristian quickly answered my question with a newly employed, confident voice that sounded like a powerful alpha male who was at the top of his game. “I’ve been following your winning strategies for years, Skip. I’m just doing it the way that you used www.ironmanmagazine.com \ JULY 2009 195

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Confessions to do it!” That’s exactly the dilemma that I face between being an effective bodybuilding teacher and a responsible life coach. That’s why I’m sharing my very personal story. I could very easily help Tristian become the same kind of bodybuilder that I was—genetics willing—but is that what I really should be doing? I’ve found that many of the fans, customers and students who are drawn to me have the same mental and emotional challenges that I’ve learned to deal with in my life. Our similar life experiences and ways of looking at the world are the biggest reason for our connection. Many came to me looking for guidance on how to master their bodybuilding and training efforts. As I think about it now, many found refuge in the controlled bodybuilding lifestyle after struggling through depression, terrible events in their lives, the end of painful relationships and addictions such as alcoholism, drugs and overeating. I took great pride in being the person who coached them into living a more healthful lifestyle. Or was I really just helping many of them trade one addiction for another?

The Purpose of Telling You My Story Why would I expose my challenges to you? To help those of you who are going through the same challenges. I may be alerting you to obstacles that you might not be aware of yet. I want you to understand what took me many painful years of soul-searching and struggling to learn—and have you make the necessary adjustments much sooner than I did. I’m sharing my experiences because I’ve discovered a greater purpose for my life. I not only want to help you build more muscle, lose bodyfat and improve your performance in the gym, but I’m committed to helping you enjoy a more fulfilling, all-around better life as well.

Dedicated to Becoming a Great Bodybuilder IRON MAN writer Lonnie Teper called me the most dedicated bodybuilder that he’d ever met, along with Ronnie Coleman and Jay Cutler. That’s quite a statement coming from a man who has met thousands of bodybuilders around the world, from local competitors all the way up to elite professionals, over many years. It’s also a statement that I confidently and completely agreed with. I’d prided myself on being the most committed, focused and disciplined bodybuilder around. What I lacked in genetics, I was certain to make up for in dedication and all-around mental (continued on page 200) 196 JULY 2009 \ www.ironmanmagazine.com

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Confessions toughness. Teper is a very wise man. There is also something else he told me when I first started appearing in the muscle magazines a long time ago. “Skip,” he said, “anyone who’s great at something is making up for something else in their lives that’s messed up.” I have to admit that I thought about those words dozens of times. I never once, however, believed they applied to me, my tremendous drive to become a great bodybuilder and my life in general. (continued from page 196)

I Believed Bodybuilding Was My Calling In my mind, I was great at bodybuilding because I’d simply found my “calling” in life. Bodybuilding was my passion. I was genetically built for it. I was lucky enough to find something that others saw as a difficult struggle and that I saw as an almost effortless delight. I had enough business savvy to earn several major supplement company contracts throughout my career— while never turning professional. I also saw myself much differently from many other bodybuilders because of my decision never to use steroids or other illegal physiqueenhancing drugs. On top of all that, I was fortunate enough to help other people with their own bodybuilding efforts with the articles I had published in the magazines, my Web site, the 10 books I had written, the seven DVDs that I’d produced, one-on-coaching services, podcasts and my Internet talk radio shows. Having read the profiles of many other bodybuilders in the magazines over the years, I’d noticed that many of them used to be the proverbial short, 100-pound weaklings people made fun of when they were younger. Then they transformed into hulking muscle men—just like the comic book superheroes they’d idolized as boys. Many of them revealed that they didn’t like team sports because they preferred not to depend on teammates for their personal success. Those scenarios certainly didn’t describe my experience. I was always rather big and fit growing up. I never owned a single superhero comic book, and I excelled in team

The relationships I chose to enter during my

competitive days had no depth to them. sports. Most of the time I was the Most Valuable Player on my team— and usually the team captain. For those reasons, I was so much different from everyone else. My obsession with bodybuilding and training was a 100 percent healthy endeavor. Or at least that’s what I mistakenly believed for so many years while in the middle of my addiction.

My Life as an Addicted Bodybuilder While I was spending 15 years

putting extreme focus on my bodybuilding career, I didn’t put much focus on other areas of my life, like creating and nurturing friendships and romantic relationships. I had amazing girlfriends every single year I competed. Although they were drawn to who I was as a person, the lifestyle I lived wasn’t all that attractive to them. The parting

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Confessions of ways never really affected me too much. Heck, bodybuilding was my mission! There wasn’t any way I was going to let a relationship get in the way of my life’s purpose. That would be ridiculous, I believed. The relationships I chose to enter during my competitive days had no depth to them, even though I didn’t realize it then. If a girlfriend was talking to me about something important to her, I would hardly notice. I can’t tell you how many times during important conversations I looked past her face, over her shoulder and at the clock on the wall that was getting dangerously close to one of my eight to 11 mealtimes. Nothing—and I mean nothing—ever got in the way of my eating a meal on time. I was engaged back in 1998. I never knew until a few months after my fiancée and I had broken up why it was imperative for her to get married on a particular Saturday in August. I found out later that it was

her parents’ 40th wedding anniversary, and she badly wanted to have a joint celebration. I swear to you that I didn’t know that. I’m not saying that she never told me; I’m telling you that I never heard it. In 1998 I won the overall title at the NPC Team Universe in what was arguably the most incredible condition a drug-free bodybuilder has ever presented onstage. I dieted, eating absolutely no junk food, from November all the way until August the next year for that show. If I had known the reason that wedding date was so important to her, I certainly would have made it happen. Ah, but that 1998 Team Universe victory! Oh, the memories. That was by far the sweetest moment in my competitive bodybuilding career. But I digress. The point is that things might have turned out differently if I’d been in a state of mind to actually hear what was being said to me.

I spent very little time planning my life aside from bodybuilding and creating a long-term business. I was fortunate to have tremendous support from my customers, fans and students from around the world who purchased my books and DVDs, but I concentrated on making enough money to support my bodybuilding career, first and foremost, and second, my modest lifestyle. Only that was important to me at that time. It certainly wasn’t bad, but the amount of sacrifice and effort didn’t come close to what it earned me financially. What were my plans for supporting myself after bodybuilding? I really didn’t have any. I totally “went for it” and “put all my eggs in one basket,” as the sayings go. I figured that I’d worry about all of that later. At that time all I concentrated on was my next great workout, my next nutritious meal and winning my next bodybuilding contest. “You can’t be great at anything trying to live a balanced life,” I’d always rationalize to myself. “Balanced lives are for the mediocre!” I was wrong!

I always thought, “Balanced lives are for the mediocre.” I was wrong!

•

In the next installment La Cour discusses his struggles after his competitive career was over and how he overcame being uncomfortable in his own skin in social situations, a common gym-rat affliction. Editor’s note: If you have questions or comments, write to Skip La Cour at Skip@SkipLaCour.com. Visit Skip’s bodybuilding and training Web site at www. SkipLaCour.com and his MANformation Alpha Leadership Web site at www .MANformation.com, and sign up for free weekly email newsletters. Become friends with Skip La Cour on Facebook, or you can also follow him on Twitter at www.twitter.com/skiplacour and www.twitter.com/MANformation. IM

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by Eric Broser If you ﬁnd something on the Web that IM readers should know about, send the URL to Eric at bodyfx2@aol.com.

>www.JennGates.com

Merv

Born and raised in Indianapolis, Jenn Gates was quite athletic while growing up, participating in such activities as track, gymnastics and cheerleading. She was introduced to the iron at an early age by her father, David Crawley, who was a competitive bodybuilder and had a full gym at their home. At 18 Jenn joined the Air Force, where she was fed a steady diet of pushups, pullups, running and situps, often outdoing the guys at these basic exercises. In 2001 she entered and won her class and the overall title at the Indiana Bodybuilding Championships, but the following year, while attending a local competition, Jenn saw a figure contest for the first time. Although pregnant with her second child, she decided then and there that figure was something she wanted to be a part of. After a couple of years of dedicated training, Jenn nabbed the overall at the ’04 NPC Indianapolis. From there she competed successfully on the national level for several years, culminating in an overall win at the ’07 NPC Junior Nationals, where she earned a coveted IFBB pro card in figure. It didn’t take long for her to taste victory as a pro. In only her second show, she won the ’07 Motor City Pro Figure Championship. Qualified for the Figure Olympia, Jenn

jumped right into the big pool and placed fourth against a very tough lineup, serving notice that there was a new kid on the block. I think it’s important to point out that she accomplished all of that while attending nursing school and raising her children—talk about multitasking. Jenn’s star rose highest in September ’08 when she captured the Figure Olympia crown and became number one in the world in her chosen sport. I was sitting in the audience at that show and can say with certainty that her victory was well deserved. To learn more about Jenn, including a rundown of all of her competitions and magazine appearances, visit the “Biography” and “Experience” sections of her site. In the meantime, let me give you the skinny on why I recommend taking a good look at www.Jenn Gates.com: The woman is absolutely stunning. Not only is her physique full of perfectly sized, well-shaped muscle, but she also has dangerous curves in all of the right places. Her photographs demonstrate her unique ability to look like the pretty gal next door or the sexy fantasy vixen men dream about. Do yourself a favor and click on the “Fun Fotos” section and check out the shots taken during her Flex photo shoot. I promise it will put a smile on your face and some extra testosterone in your blood—Jenn Gates, natural test booster. Not incidentally, for you ladies who would like to learn from the best, Jenn offers general online diet and training programs and contest prep coaching. So what are you waiting for? Get online and “open the Gates.”

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>www.BeFit4Free.net I’ve said it before and will say it again: The recent explosion of bodybuilding and fitness discussion forums on the Internet has built a global community and an exponentially increasing network of information for everyone interested or involved in activities related to the iron sports. At any time of day you can log on and seek out answers to questions regarding training, nutrition, supplementation and the like or join a discussion about almost any topic you find interesting. The health and fitness forum at www. BeFit4Free.net is a small but growing community with a lot of intelligent, supportive and helpful members. It contains most of the basic topic sections you normally find on a forum of this type, but separate discussion areas for MMA fighting, alternative health and medicine, workout music and more set it apart. One really cool thing that the administrator has set up is a place for members to make donations to the men and women in the armed services fighting overseas so that they can receive free supplements and training gear that they would normally not have access to. The program is called the “Be Fit 4 Freedom Military Care

>Broser’s

Net Results Q&A

The Power/Rep Range/Shock innovator answers your questions on training and nutrition.

Q: I’ve been a P/RR/S training-system user for years, and ever since reading the article on Fiber Damage/Fiber Saturation training in IRON MAN, I’ve also been tearing that program apart—with incredible success. I was wondering if you’ve added any advanced twists to FD/FS recently, as I feel I’m ready to step it up even more.

Package” and is truly a wonderful idea. So, if you are like me and love spending a little time each day sharing or seeking knowledge about bodybuilding and fitness, visit the forums at www.BeFit4Free.net and register today… and, yes, it’s free!

Dumbbell bench presses (2/0/X) 2 x 3-4 Superset Incline flyes (1/4/X) 2 x 4-5 Smith-machine incline presses (6/1/X) 2 x 4-5 Superset Weighted dips (6/1/X) 2 x 4-5 Seated machine flyes (1/4/X) 2 x 4-5 Decline presses (1/0/1) 1 x 25-30 Immediately stretch pecs hard for 1 minute. Decline presses (1/0/1) 1 x 25-30 Immediately stretch pecs hard for 1 minute. As you can see, although the damage portion of the workout starts out as it normally would, it includes two supersets that use both stretch under tension and eccentric emphasis (switching the order on the second

Neveux \ Model: Daryl Gee

A: It’s gratifying to hear that you’ve been experiencing great success. Looking at your question, however, I’m forced to conclude that you’re either insanely intense about your bodybuilding or, perhaps, just insane. If you’re looking to up Stretch under tension the ante on the basic FD/FS protocol, which is a key concept in Fiber Damage/Fiber is already enough, I have to question your Saturation training. state of mind. Although I suppose I should question mine as well. I’ve been experimenting with a small twist on FD/FS that I’ve found absolutely devastating. I didn’t think anyone out there was as crazy as I am or as willing to suffer through such torture for a few more ounces of muscle, but now that I know I’m not alone, I’ll let you in on my painful new secret. To illustrate what I’m talking about, let me show you the chest workout I did in my last FD/FS cycle. Note the various rep tempos indicated in parentheses.

www.ironmanmagazine.com \ JULY 2009 205

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086&/( ,1 6,7(6

Neveux \ Model: Dean Tornabene

You can customize the add-onsets technique to target lagging areas, like your upper chest.

pair of exercises). That produces an entirely different type and level of pain than you get when you use the techniques separately, as in straight sets. In addition to amplifying the pumping effect of the saturation portion of the workout, I added deep stretching immediately after each high-repetition set—talk about loosening the fascia. If that doesn’t do it, nothing will. Well, there you have it, an extra-advanced twist on the basic FD/FS protocol for you to test-drive. Have fun. Now, where did I leave that straitjacket? Q: I am an avid P/RR/S user and have been for several years. I recently ran across an old IRON MAN article that talked about something called “add-on sets.” It looks like an awesome technique to use during Shock week for sparking new growth in lagging bodyparts. I consider my weakest area to be my upper chest, so I was wondering if you could recommend an add-on-sets workout for that area. A: Yes, I remember the article, as well as the plethora of e-mail I received shortly after it came out asking me to write up AOS workouts for every bodypart. Undoubtedly the training technique can trigger new growth at times you feels you’re stagnating. The best thing about it is that you can customize it to target a specific area, like the upper chest. So here’s an awesome upper-pec AOS blast. Intermediate Incline flyes Superset Incline flyes Incline presses Tri-set Incline flyes Incline presses Smith-machine bench presses to neck

1 x 8-10 1 x 10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

Giant set Incline flyes Incline presses Smith-machine bench presses to neck Low-cable crossovers Advanced Incline flyes Superset Incline flyes Incline presses Tri-set Incline flyes Incline presses Smith-machine bench presses to neck Giant set Incline flyes Incline presses Smith-machine bench presses to neck Low-cable crossovers Tri-set Incline presses Smith-machine bench presses to neck Low-cable crossovers Superset Smith-machine bench presses to neck Low-cable crossovers Low-cable crossovers

1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

1 x 8-10 1 x 10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

Editor’s note: Eric Broser’s new DVD “Power/Rep Range/Shock MaxMass Training System” is available at Home-Gym.com. His e-book, Power/Rep Range/Shock Workout, which includes complete printable workout templates and a big Q&A section, is available at www .X-traordinaryWorkouts.com. IM

206 JULY 2009 \ www.ironmanmagazine.com

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IRON MAN Hardbody

Postpregnancy Christine PompanioPate

Compiled by Steve Holman Photography by Michael Neveux Compiled by Steve Holman • Photography byHair Michael Neveux and makeup by Yvonne Ouellette

Height: 5’1” Age: 34

Photo-shoot weight: 99 Hometown: Denver, Colorado Current residence: Colorado Occupation: Commercial actress, model, IFBB professional athlete, mommy

218 JULY 2009 \ www.ironmanmagazine.com

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Photo by Darrell Pierson, Body Photage

Peak pregnancy weight: 132

Perfection

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IRON MAN Hardbody Favorite foods (healthful and nonhealthful): I try to eat as raw and organic as possible. I usually always eat very healthfully, and even when I have a “nonhealthful” meal, I try to make it healthy in some way. I changed some things when I was pregnant since I had to pay more attention to everything that I consumed. Now I focus a lot more on internal overall health as well as weight management. How many children do you have, and what are their names and ages? I have one beautiful son named Riley. He is 15 months old. How did you work out when you were pregnant, and how many weeks out from the birth did you stop training? When I was pregnant, I did cardio almost every day, sometimes two-adays—at least 30 minutes at a time. I would either go for walks or do any of the cardio machines. I lifted at least four to five times a week—but obviously lighter weights than usual. There are certain exercises and machines that you cannot do when pregnant: for example, anything lying flat on your back or situps, which 220 JULY 2009 \ www.ironmanmagazine.com

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IRON MAN Hardbody my body would just feel uncomfortable doing. You need to listen to your body, but it doesn’t mean not to work out. Working out actually eased my morning sickness. I never stopped training. I felt great, and I was two days overdue. I was putting my shoes on to go work out when I went into labor. How long did you take off from the gym after you had the baby? I had to have an emergency C-section, so after I had my baby, I was required to take at least six weeks off before working out. I didn’t lift heavy, but I did start low-intensity cardio about three weeks afterward, and gradually increased intensity. Was it tough getting back into training, and how did you break back into it? I think the hardest part about breaking back into training was having to take it slow at first. It was frustrating when I didn’t feel like I was getting a kick-butt workout. How long did it take you to get back into peak shape after pregnancy? It didn’t take long to get back into shape since the motivation 222 JULY 2009 \ www.ironmanmagazine.com

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It was

frustrating when I didnâ&#x20AC;&#x2122;t feel like I was getting a kick-butt workout.

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IRON MAN Hardbody

I get up at 5 a.m. daily and do cardio. Then I play and read to my son. During his nap I lift in my home gym and get my work done.

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IRON MAN Hardbody

Iâ&#x20AC;&#x2122;m a huge

germ freak. My friends and family always tease me about my phobia of germs and dirt.

230 JULY 2009 \ www.ironmanmagazine.com

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IRON MAN Hardbody and drive is in me. It only took a few months to get where I hoped to be afterward. Now I maintain. What’s the toughest part about having a new baby? Constantly worrying!!! I don’t feel like I am a good mom unless I do everything for and with him. I don’t take him to the gym daycare, but I get great workouts now in my home gym with him. What’s your weekly workout schedule now? A couple of days a week I shoot commercials, but I spend time with my son in the evening, and after he’s asleep I sometimes do a second cardio session. What type of diet do you follow when you’re getting in shape? I basically always follow a good diet, even when I’m not competing, Since I’m consistently shooting commercials, I have to stay in shape. Before a photo shoot I just eliminate a small amount of carbs and adjust for water retention. What are your future career plans? Right now I’m fortunate to have some very big deals in process as far as television goes. As for getting onstage again, that’s still up in the air. Are there any interesting factoids about yourself you can reveal? I’m a huge germ freak. My friends and family always tease me about my phobia of germs and dirt. Contact info: cpfitness99@ yahoo.com. I am also on Facebook: Christine Pomponio. IM

232 JULY 2009 \ www.ironmanmagazine.com

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OFXT&W JFXT LONNIE TEPER’S

Great Debate Dept.

Let Me Qualify This Who Really Should Get an Automatic Invite? To be or not to be. Or in this case to requalify or not to requalify. One of the world’s great debates—ranking right up there with should drugs be legal?—centers around whether the top-six finishers at the Mr. Olympia should automatically be entered in the next season’s Big Dance. Okay, it ain’t that huge of a dispute, but at least I got your attention. Although I’m more in favor of the requalification requirement than I’m against it, I completely see both sides of the issue. So let’s begin with the suggestion that nobody should get a free pass to next year’s Olympia stage. We just started a new baseball season, and I did notice a box score for the Philadelphia Phillies, who, if you don’t follow the game, toppled Tampa Bay to win the ’08 World Series. Despite that Phil Heath. fact, it’s a brand-new beginning for every ball club—including the defending champs. Is there a free pass to the Super Bowl—or at least to the NFL playoffs—for the Pittsburgh Steelers, who escaped defeat by the length of Ben Roethlisberger’s goatee to add another Vince Lombardi trophy to their legendary résumé? Or for the Boston Celtics, the Columbus Crew and the Detroit Redwings? Did Carl Lewis, who won 10 Olympic medals—including nine of the gold variety—and dominated the world of track and field in the sprints and long jump, get to watch the Olympic Trials every four years from the stands? Does Roger Federer automatically move into the finals at Wimbledon because he won the competition the year before? What about the fans? And the promoters? Shouldn’t their best interests be served? Just think of the potential lineups at contests not named Olympia or Arnold Classic if the fellas had to requalify. How would a field of Dexter Jackson, Kai Greene, Jay Cutler, Victor Martinez, Phil Heath, Branch Warren, Melvin Anthony and Silvio Samuel look onstage at the ’10 IRON MAN Pro? Or the New York Pro? Ask John Balik and Steve Weinberger, for starters, if they’d John sleep easier at night knowing that the above luminaries were comBalik hails ’09 mitted to compete. I wrote in a recent column about the tremendous IM Pro costs to promoters who put their financial rearends on the line for the champ smaller shows and why the prize money can’t go any higher than curSilvio rent levels. A simple formula makes the point: More stars would equate Samuel. to more delighted fans, more ticket sales and more chances for pro240 JULY 2009 \ www.ironmanmagazine.com

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Dexter Jackson.

Kai Greene.

Photography by Lonnie Teper, Ron Avidan, Roland Balik and Merv

MOB SCENE Did Kim and Gunter get out alive? Pages 244 and 245

ROMANTIC STORY Did Shawn pick up the tab? Page 245

IN MEMORIAM Two all-time greats are gone Pages 244 and 245.

moters to make a buck. Balik totally agrees with my assessment, as do a lot of fans I’ve polled on the subject. My fellow “Experts,” Isaac “Lifter” Hinds and Ron “Yogi” Avidan, do as well—for the most part, anyway. They feel that Mr. Olympia—and only Mr. Olympia—should get an automatic invite. Victor Now for the other side of the ledger. I discussed Martinez. this topic with Jay Cutler in the Cleveland airport in early April, when we were returning home from the Natural Ohio (see the segment below). Jay certainly didn’t share my view, and how many Olympia winners—or legit title challengers—would? Cutler has long been the most sought-after guest poser in the country—since perhaps even before he won his first of two Sandows in 2006. With the huge supplement company contracts many of the top-flight bodybuilders now get, plus guest posings, seminars and store openings (the latter two not requiring them to take off their shirts) that can bring in 10k per appearance, it’s understandable why the biggest names in the industry Jay Cutler. would scoff at my vision. Jay pointed out that the prize money would have to be raised several times over to make it financially worthwhile for him to compete in any show but Melvin the Olympia (outside of the Arnold Classic, which gave $130,000, Anthony. plus a $20,000 Audemars watch, to ’09 winner Kai Greene, the largest first-place award is 15k). And even the prestigious ASC has gotten the defending Mr. O titlist to do battle on the Columbus stage only one time—Ronnie Coleman in 2001. Jay didn’t need to tell me about the toll of contest prep on the body. Some fellas, like the rapidly rising Heath, who finished behind only Jackson and Cutler in 2008, want to put all of their eggs in the Olympia basket. They feel that the early-season contest dieting just sets them back for the Olympia. That, of course, is based on the absurd reasoning that they always have to get bigger, and they need an entire off-season to put on more muscle. Phooey, I say. You’re already big enough, guys. It’s about the Branch conditioning—and you don’t need a year to be in grade-A shape. Warren. Another point made by Cutler: What if you lose the contest(s) during the year? That, Jay says, really hurts the competitor’s hype going into the Olympia. I don’t agree with that theory, either. Toney Freeman was way off at the Atlantic City show two weeks before the O, not even winning the masters event, yet bounced back two weeks later to finMax Muscle winners (above): Julie Kaesberg, Derek Edmonds, Ester Renteria and Peter Le. Above right: ish a disputed fifth Jon Lindsay with San Diego champs Ron Sargeant, Michelle Gullett, Rob Pyfer and Jennifer Nixon. www.ironmanmagazine.com \ JULY 2009 241

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OFXT&W JFXT in Las Vegas. That Victor Martinez finished second behind Greene at this year’s ASC doesn’t mean a thing at Olympia time. Martinez will be judged on what he looks like on the Orleans Arena stage, not what he looked like at the Veterans Memorial Auditorium in Columbus, Ohio. Shawn Ray, who spent most of his pro career just targeting the Olympia, would always say, “The off-season gives me a chance to eat what I want—and be happy.” Of course, Shawn would also say, “Why should I kill myself to get into top shape for guest posings when I get paid the same money either way?” Glad you brought that up, Sugar Shawn. A debate for another time. By the way, hold on to that shot of your guest-posing stint at the Teen, Collegiate and Masters Nationals. Title of that flick: “Beyond Smooooooth.” Okay, I know you were filling in for Kevin “Arms Wide Open” Levrone, but still. Of course, the news that AMI has bumped up the prize money for the Olympia Weekend, with the winner now walking away with a whopping 200 grand and the second-placer moving into the six-digit class at $100,000, my argument will never fly. At least with the elite class, meaning those who truly feel they can land in one of the top-two slots. Your turn. Thumbs-up or thumbs-down on the need to requalify?

L.T. with Jon Lindsay. Interviewing LaGanin Smith. Anthony Pomponio.

What Economy, Stupid? All promoters tiptoe very carefully prior to every contest we produce. Without a reasonable number of sponsors, competitors and ticket buyers, we risk losing our shirt, if not our pants and shoes along with it. With the economy sagging like my chest, that fear has never been greater, which made the numbers at Jaguar Jon Lindsay’s first two NPC contests of Derek and 2009 even more encouraging. Danielle Lindsay had all-time-record competitor numbers at the San Diego Cham- Edmonds. pionships, with 130, including those who entered the first-ever NPC bikini division in California. A week later 100-plus athletes took the stage at the Max Muscle Naturals in Culver City, California. Both shows also did very well in the ducat-selling department. At the San Diego, Rob Pyfer took the men’s overall, with former Junior Cal Overall winner Diana Feather doing likewise in women’s bodybuilding. Jennifer Nixon won the figure overall, and Michelle Gullett became the state’s initial bikini champion. A guy Yogi kept gushing over was novice winner Ronald Sargeant, a 43-year-old, 280-pound rookie who Yogi swears will take the whole ball of wax at the Orange County Muscle Classic, which will be held two weeks Todd Pember (left) and from this writing. The Ron and Ron show is set to go. Dave Liberman welcome That Yogi, always trying to steal my Swami crown. Jay. Check out my blog at www.IronManMagazine.com to find out just how accurate Avidan’s vision is. The Max Muscle was the first local contest I emceed in 2009. Derek Edmonds, a 42-year-old fireman usually known more for being the hubby of ’08 NPC IRON MAN Figure champion and former IM Hardbody selection Danielle Edmonds, took the light-heavyweight and overall crowns. In the final posedown Diced Derek bested heavyweight winner Ryan Allen, 21-year-old college wunderkind Anthony Pomponio, the middleweight champ, and lightweight titlist Stormin’ Norman Reyes. Pomponio, a 5’7”, 170-pounder who was the leading rusher on the Whittier College football team this year, promptly announced that he’d be aiming for the collegiate crown, if not more, at my ’09 Junior California Championships on June 20 (www.NPCJuniorCal.com). I think this kid will be hard to 242 JULY 2009 \ www.ironmanmagazine.com

Ohio natties (from left): Tanya McCourt, Toni West, Luric Edison and Stephanie Blocker.

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Niki and Geoff DelGrosso with Teigan, Vincent and Tyler.

Fredrick

Dr. Jason Beeharilal (left) and Roland Balik. Toney Freeman.

beat; I can see Anthony doing big things at the Collegiate Nationals as well, if he decides to enter. It was a big night for Elena Renteria, as the shapely brunette from Mexico left the building with two figure titles: Open Overall and Masters 35 and Over. In bikini, Julie Kaesberg bested Stacy Cooper for the top trophy. In women’s bodybuilding, Ligia Orantes came out on top. I also like the potential of Pistol Peter Le, a model from Northern Cal who was making his bodybuilding debut. Now, Peter, remember to put on some Dream Tan or Jan Tana before you hit the stage next time. As is the case with all contests, there were several competitors with interesting stories at the Max Muscle battle. One was LaGanian Smith, the novice-lightweight champ. A Marine, Smith has done three tours in Iraq and is preparing for a stint in Afghanistan in January. When I brought him to the podium, he also showed that chivalry is not dead—he introduced his pregnant wife in the audience. There was one down moment for me at that show, I must admit. When I erroneously accused Yogi of giving me false information about one of the masters figure competitors, I was forced to pop for the postcontest meal. We drove around in our respective cars, looking for an eatery and communicating via Bluetooth, before I (as always) found a restaurant. It was the world’s smallest Mike Lackner IHOP—in Culver City—but beggars couldn’t be and the choosers. Avidan wasn’t even upset when he couldn’t find orange chicken on the menu. book. We both settled for the glazed chicken—and a chocolate milk shake. When we finished, Avidan took the lead in the “Bonehead Statement of the Year” competition for ’09 when he said, with no sign of a smile, “I can’t believe I actually ate clean.” Then, to top off the fun-filled evening, we got locked inside the dining room, which made me sad but Yogi glad. Fortunately, I was able to get the sole waiter in the place to unlock the door before the piece of cherry pie Avidan was lusting after landed on his plate.

Add Broken Records

John Shumante (left) and Will Wiedenmann.

Nick Scott.

’09 NATURAL OHIO—They say things are really tough in Ohio financially, but a month after another mob scene at the Arnold Sports Festival, including a full house at the Arnold Classic, the Natural Ohio also established a new mark—180 contestants, 22 more than hit the Lakewood High School Auditorium stage in 2008. Congrats to promoters Dave “Did I Give You My Sponsorship Proposal?” Liberman and Todd “the Bod” Pember for another terrific production. Even though I whine about how long I have to stay focused at the podium when I emcee this huge event, I have to admit I was a bit surprised that the show ended around 11:15. With the supersize lineup, a long intermission and Jay Cutler doing this thing as guest poser, I was thinking more in terms of midnight, 11:45 at the earliest. Kudos to Luric Edison, the men’s overall winner, Toni West, the best of the rest in women’s bodybuilding, Momo Stephanie Blocker, the figure champ, Minton and bikini winner Tanya McCourt—a rocks on mother of four boys, seven, six, five and in Boise. 18 months! Luric, a 5’10”, 195-pounder, is a gradwww.ironmanmagazine.com \ JULY 2009 243

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OFXT&W JFXT Ryan DeLuca hails the bikini competitors.

uate student at Indiana University. He placed second in his class at this show last year, has been working out since he was 15 (he’s 25) and plans to tackle the competition at the Junior Nationals in June. The 5’6”, 135-pound West is appropriately named— she got hooked on weight training after suffering an injury while playing on the University of West Virginia soccer team. The mother of four-year-old Ally, she finished third in the figure tall class at the ’07 Pennsylvania Championships and fourth in the middleweight class at the ’08 Pittsburgh. I like this lady’s structure and her drive to be the best. So look for West to be the best at the Team Universe someday soon. I first introduced Blocker at last season’s USA, where she finished an impressive seventh in her class. The 36-year-old from Cuyahoga Falls, Ohio, who works as an industrial engineer when she’s not working on her body in the gym, should do well at the Masters Nationals in Pittsburgh in July. My Most Inspirational award for the contest (sorry, no 12-foot trophy here) goes to the amazing Niki DelGrosso, who competed despite having given birth to triplets but six months before! Niki, who finished eighth out of 22 competitors in the figure C-class, is married to Geoff, the owner of Titan’s Gym in Mentor, a 24-hour facility where Liberman works out and conducts his personal-training business. I took four pictures of Niki and Geoff before Gunter Schlierkamp and Kim Lyons greet giving up—it was easier to get Vincent, Tyler the mob. and Teigan to smile than it was for Geoff to crack one. Guess it’s understandable—I mean, how much sleep has the man gotten in the past half year, between helping take care of the little ones and dealing with Niki’s precontest diet? One of the best things about making this trip is seeing all of the friends I’ve made over the years. One of them, Mike Lackner, not only put together the emcee book (which ended up being thicker than my waist) but also drove us to a new Cheesecake Factory in Westlake for a post-prejudgIrvin “Zabo” ing lunch. I got to meet a younger Roland Balik look-alike, Dr. Jason Koszewski. Beeharilal, a former Liberman client who donated $500 to the American Cancer Society. (As they always do, Dave and Todd donated $1,000 to the organization, and Dr. Debbie Freeman added another $500.) And could I refuse when judge Barb Matheson requested that I do my best Elvis imitation, singing “Happy Birthday” to her fellow judge—and hubby—Jesse—who was celebrating number 48. Thank you, thank you very much.

THE BOISE BOMBSHELL—Lines were wrapped around the block outside the Knitting Factory (it’s a nightclub, knuckleheads, not a sewing company) in Boise, Idaho, on April 3 for the eighth annual Bodybuilding.com Fitness Expo. I’ve been to this affair in the past, and it’s nonstop energy the whole night, trust me. As always, Bobby Chick, a.k.a. Bob Cicherillo, hosted the event, pulling such luminaries as Gunter Schlierkamp, Kim Lyons, UFC champions Rashad Evans and Thiago “Pitbull” Alves, and Toney Freeman out of the audience and to the stage. And let’s not forget Kevin Levrone, two-time Figure Olympia champion Jenny Lynn, James “Flex” Lewis and Trey Brewer, to name a few, who were on hand. 244 JULY 2009 \ www.ironmanmagazine.com

L.T. and Armand Tanny.

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James “Flex” Lewis.

Neveux

Lou Ferrigno.

Alex and Steven Azarian.

Shawn and Kristie Ray.

According to Crystal Matthews, the company’s affiliate program director, “The Bodybuilding.com stage was packed with live entertainment. Marika Johansson kicked off the evening with an entertaining posing routine. The world-champion competitive rope jump team, the Summerwind Skippers, took the stage next. “Then Flex Lewis displayed his championship physique. Lewis won “Best New Pro of the Year” before handing out a year’s worth of free supplements to the 5’10”, 115-pound winner of the ‘Mr. Puniverse’ competition.” A title that warms my heart. Matthews and Jerome “Hollywood” Ferguson hosted the Miss Bikini BodySpace competition, in which 12 ladies battled for a top-three finish. At the end of the night, Lacey Gale took first-place honors, which included a check for $500. Laura Brooks was second, with Katie Horner rounding out the top three. All three were on the receiving end of a giant bouquet of long-stemmed roses from ProFlowers; all contestants also left the building with Bodybuilding.com gym bags filled with women’s supplements and the latest from the Web site’s women’s clothing line. CEO Ryan DeLuca announced the winners of the ’09 Bodybuilding .com Employee 12-week Transformation Challenge, as well as the Employee of the Year award. Ryan “Slick” Suydam lost 38 pounds to cop the former title, the prize for which includes an all-expense-paid trip to the ’09 Mr. Olympia in Las Vegas, while Staci McCulloch, the company’s human resources manager, was honored as the top staff member. “This year’s most inspirational performance,” said Matthews, “came from Bodybuilding.com athlete and wheelchair bodybuilder Nick Scott. Originally diagnosed as a paraplegic in 1998 after a tragic car accident, Scott became depressed and gave up on life. His weight ballooned up to 300 pounds. Scott then decided to prove his doctors wrong by learning to walk again. “He didn’t stop there. He took his rehab to the next level to become the ’09 Heavyweight Wheelchair National champion. Needless to say, everyone in attendance went home a Nick Scott fan.” So, how ya gonna top this event next year, gang? According to director of marketing John Shumate, that’s exactly what they plan to do. “This show may have just ended,” said Shumate, “but we are already looking at new ways to make it bigger and better in 2010, so stay tuned.”

Photo courtesy of Shawn Ray

Teper’s Tales

John Balik.

Shawn and Kristie Ray celebrated their sixth wedding anniversary on April 4, but there’s no truth to the rumor that Sugar forgot his wallet again at dinner.… Top NPC competitor Alex Azarian and his wife, ace photog Nga, welcomed son Steven into this world on Sunday morning, March 22. The couple has one other child, Alexis, three.… Former pro bodybuilder Sandra Blackie, who started out writing a book called Living Lean & Serene, has turned the manuscript into a DVD, “Feel the Freedom of Fitness: 10 Steps to Living Lean & Serene.” “My formal education, my experience as a bodybuilder and the lessons I have learned from the seminars combined to inspire this project,” she said (Sandra was involved with PSI Seminars, a personal growth seminar company located in Lake County, California). For more info, contact Sandra at www.SandraBlackie .com.… IRON MAN Publisher John Balik celebrated birthday number 67 on March 26.… Lou Ferrigno To contact Lonnie Teper appeared on “The Tonight Show With Jay Leno” in about material possibly April.… Although it’s not breaking news as I write this, pertinent to News & I wanted to give a final shout-out to the families of Views, write to 1613 Irvin “Zabo” Koszewski and Armand Tanny, who Chelsea Road, #266, San Marino, CA 91108; passed away at 84 and 90, respectively, this spring. fax to (626) 289-7949; Two of the all-time greats from Muscle Beach’s or send e-mail to Golden Era of bodybuilding. Gone, but never forgottepernews@aol.com. ten. IM www.ironmanmagazine.com \ JULY 2009 245

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,521 0$1

Chulsey

Graham Age: 35 Weight: 198 contest; 235 off-season Height: 5’8” Residence: McKinney, Texas Occupation: Housing contractor Contest highlights: ’08 NPC National Championships, light heavyweight, 3rd; ’08 IFBB North American Championships, light heavyweight, 1st Factoid: Married to Tonia, he has two daughters. Contact: ChulseyGraham@ gmail.com 246 JULY 2009 \ www.ironmanmagazine.com

Photography by Roland Balik

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LONNIE T EP ER’ S Ri si n g S tars

OFXT&W JFXT

Avidan

,521 0$1

Ali

Avidan

LONNIE TEPE R’S Rising St ar s

Sonoma Age: 25 Weight: 125 Height: 5’7” Residence: San Diego, California Occupation: Fitness model and student Contest highlights: ’09 IFBB Arnold Amateur Bikini, tall class, 1st, and overall Factoid: Born in St. Louis, she’s the middle child of ﬁve siblings. Skilled in ﬁshing, shooting shotguns and kickboxing, she’s working on a degree in business. She’s also appeared on ABC’s “The Mole.” Contact: Hipchicali84@ yahoo.com

www.ironmanmagazine.com \ JULY 2009 247

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,521 0$1

Ray

Douglas Age: 34 Weight: 155 contest; 190 off-season Height: 5’5” Residence: Huntington Beach, California Occupation: CEO of Personal Protection, Beverly Hills, California Contest highlights: ’08 NPC Nationals, lightweight, 5th; ’07 NPC Junior California Championships, lightweight, 1st; ’07 NPC California Championships, novice overall Factoid: He’s a single father raising three sons. Contact: rdouglas@platinum equity.com

248 JULY 2009 \ www.ironmanmagazine.com

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LONNIE T EP ER’ S Ri si n g S tars

OFXT&W JFXT

2009

All American

Strongman Challenge

Story and Photography by Larry Eklund

n 2008 five champions represented the United States in the top 10 of the finals for the title of the World’s Strongest Man. Who will try to dethrone the incredible Mariusz Pudzianowski in his bid to gain an unprecedented sixth title this year? The 2009 Los Angeles Fitness Expo Gaspari Nutrition All American Strongman Challenge would determine the U.S. contenders for the Super Series and, eventually, the World’s Strongest Man competition. Nine of the country’s best strongmen battled for the top six placings, which would earn them an invite to the next Super Series Challenge in Madison Square Garden. In this group were past contenders Kevin Nee and Brian Shaw, along with last year’s All American Strongman Challenge winner Travis Ortmayer. All three have proven themselves worthy challengers for the World’s Strongest Man title. The other battle-hungry contenders were dairy farmer Carl Foemmel of Wisconsin, Arizona police officer—and training partner of Kevin Nee—Ryan Bakke, Nevada gym owner Nick Best, Washington wild man Marshall White and relative newcomer John Conner of Kansas. All were prepared to fight it out for victory on the Jesse Marunde Stage over two days. Odd Haugan was running the show. He usually competes in the event but decided to pass this year

and concentrate on the Norwegian Strongest Man contest in May—and he brought all the heavy equipment he’s known for. Saturday’s first event was the axle clean and press, performed in last-man-standing style—lifting progressively heavier weight. Each competitor had the chance to clean and press the axle one time in 20 seconds. After the last competitor did his press, more weight was added to the bar, and the lineup started over. As contestants failed to press or opted out, the rest periods shortened. Most of the athletes had no trouble with the weight increases up to 330 pounds. At 374 pounds, Nick Best and John Conner couldn’t press the axle completely. At 396 only Brian Shaw, Ryan Bakke and Pete Konradt could complete the lift; they moved on to breaking the world record for this press at 407 pounds. Ryan Bakke walked away with the world title and the event. Next up was the crucifix hold. Each athlete was required to hold one 30-pound container of Odd Haugan’s supplement company’s whey protein in each hand at arm’s length as long as possible (www .DotFit.com). Marshall White dominated with 59.91 seconds. Pete Konradt came in second with 55.9 seconds, and Kevin Nee grasped third with 44.25 seconds. The last event of the day was the farmer’s carry medley. Each com-

petitor walked 50 feet with an iron suitcase weighing 325 pounds in each hand. He was to put the suitcases down and retrace his steps, holding a 385-pound farm implement in each hand. He put down the implements and walked back again, the last time lifting and carrying an 880-pound steel frame. The best time or best distance wins. Last year Pete Konradt tore his biceps while competing in the medley, and the weights were heavier this year. Luckily, no one suffered an injury, and 370-pound Brian Shaw completed the course in a record time of 45.19 seconds. So at the end of the day no competitor obviously outshone the rest; a different contender won each event. The top five contestants were so evenly matched that only a single point separated first from second and second from third. The first event of the second day was the axle deadlift, performed in last-man-standing style. The 2 1/2inch axle bar was loaded with a starting weight of 617 pounds. Saturday’s pressing record holder, Ryan Bakke, was the first eliminated when he couldn’t hold the bar up high enough to get the down signal and dropped it at 705 pounds. Kevin Nee was one of the surprises in the event. He’s known as a great deadlifter, and he was smiling and making the lifts look like a walk in the park—all the way to his 848-pound attempt. Kevin bent down, got his grip

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Brian Shaw had begun to dominate the competition, with Nick Best and Travis Ortmayer coming up in second and third at the end of the yoke event. In the stones event it was no different. Travis normally has the stones down pat and rarely misses getting all of them on their pedestals. Unfortunately, he couldn’t get the 425-pound stone up in place. After two valiant tries, Ortmayer had to settle for third in the stones and overall. The event came down to a challenge between Nick Best and Brian Shaw. Both men got all six stones up on their platforms in record time. Brian won the stones with 1.05 seconds to Nick’s 1.26 seconds. The top five placings for the 2009 Gaspari Nutrition All American Strongman Challenge were:

on the bar and started to press his hips forward and up, only to stop, release his grip and grab his right biceps. He’d torn it. He left the stage and went over to the EMTs on hand. Kevin had just returned to competition after suffering a torn left biceps. The second surprise was Brian Shaw. Rarely does such a tall man do so well in deadlifts. The 848pound lift—100 pounds over the record—had only two men still standing: Brian and Nick Best, and Nick couldn’t get the lift. Brian, at 6’8” and 385 pounds, was up to the task and set a new world record. The super yoke was the second, and, at 1,000 pounds, the heaviest event of the competition. The athletes had to shoulder the yoke and walk 50 feet, stop, reshoulder the yoke and walk back to the starting line. Ryan Bakke was first to go and had a great time of 9.94 seconds. Brian Shaw beat that time with 9.36 seconds, and Nick Best blew them both away with a winning time of 7.01 seconds. The real surprise of this event, though, was the participation of Kevin Nee, his right arm bandaged and braced. He completed the course in 15.92 seconds. It was his last event of the day. No amount of bandaging or bracing would have enabled him to compete in the strongman standard stones of strength. Six stones weighing from 330 to 425 pounds were set up with their platforms. The heavier the stone, the closer its platform; the lighter the stone, the taller its platform. The contestants had to pick up the stone, walk or waddle with it to the platform and place the stone on top, then go on to the next stone until all the stones were on their platforms.

1) Brian Shaw 2) Nick Best 3) Travis Ortmayer 4) Marshall White 5) Kevin Nee IM

1) Travis Ortmayer powers through the farmer’s carry medley with an 880pound frame. 2) Ortmayer stubbornly attempts the 425-pound Atlas stone one more time. 3) Winners (from left): Travis Ortmayer (3rd), Nick Best (2nd), Callie Marunde (presenter), Brian Shaw (1st) and the Grand Master Odd Haugen. 4) Nick Best smoothly raises the 826pound axle deadlift. 5) The heart of a champion: Kevin Nee completing the 1,000-pound yoke carry with a torn right biceps.

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63(&,$/ 5(3257 ’s Curl Challenge at the Los Angeles Fitness Expo Former IM Pro winners Shawn Ray and The IRON MAN booth at the L.A. Fitness Expo on January 24 and 25 was Chris Cormier give good interview. a hub of activity. Those of us working inside the booth were not only Five-time busy selling custom-designed 20th-anniversary IM Pro jackets, hats IM champ and shirts and giving away thousands of magazines, but we were also Flex in paparazzi heaven. With so many physique-world celebrities dropping Wheeler. by, we had live Webcast interviews taking place with the likes of Christine Pomponio, Shawn Ray, Flex Wheeler, Chris Cormier, Dave Goodin, Bill Grant, Dean Tornabene, Bob Cicherillo, Brenda Kelly, Jennifer Nicole Lee, Sherry Goggin, Lexy Raven and actress-model Camille Anderson, among others. As always, IRON MAN brought flash and celebrities, plus the IM Pro men’s bodybuilding competition, to the festivities, and this year we added Figure pro Christine Pomponio talks to the mic. something that turned out to be one of the most popular attractions at the expo—IRON MAN’s Curl Challenge and PowerBlock Giveaway. CURL CHALLENGE RULES 1) Jump on our scale to see how much With the men curling up to 80-pound you weigh. dumbbells and the women putting up as many as 40 2) Put 25 percent of that bodyweight to 60 reps, the challenge attracted more than 450 comfor men or 20 percent for ladies on the PowerBlock weight set. petitors and hundreds of spectators, all cheering and 3) Grab a seat and start curling; don’t counting as the rep numbers grew higher and higher. stop till you’re spent. Subscriptions to The goal is to get as many reps as Curling action at the IM booth. IRON MAN went possible at the appropriate percentage Cover girl doing seated two-arm dumbbell curls to the top five Camille Anderson and a fan. with perfect form. men and top five women, with the two first-placers getting a jacket and a T-shirt as well. The grand prize, a PowerBlock bench and home gym set, was awarded at expo’s end after a random drawing conducted by IM Art Director Terry Bratcher. Our big winner was the lovely and fit Michelle Mascoto of Grand Prize Whittier, California. A recent graduate of winner Michelle Whittier College with a degree in kinesiolMascoto ogy, Michelle is currently working as a perreceived a new sonal trainer at LA Fitness while she trains Power Block bench set. for her summer abroad as a professional basketball player—she started for Denmark last year and will be starting for Portugal in 2009. “This is great!” exclaimed the aspiring chiropractor. “It’s so easy to use and folds Brett Miller and Contestant up perfectly to fit in the corner of my living room. Thanks a million!” Thanks to Michelle and to everyone who came to the Los Angeles Fit Expo and took IRON MAN’s Curl Challenge. We’ll be back next year, so you may want to start training now. —Brett Miller Editor’s note: To contact Michelle Mascoto, send e-mail to michellemascoto23@hotmail.com. IM

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3803& RUTH SILVERMAN’S

• Handstanders • Up-and-Comers • Pump-pourri—Spring ’09

&,5&8067$1&( H A N D S TA N D E R S

Photography by Ruth Silverman, Roland Balik and Merv

Mindi O’Brien.

INTERESTING CONCEPT In her routine, Mindi morphs from Arnold Schwarzennegger to a babe in a bustier.

SHANNON-BALL RUN Could it be Ms. Meteraud is just hitting her stride at 40?

Trish Warren.

BACK TO BACK Fitness talent positively blossomed in April, with the New York Pro and Europa Show of Champions/Orlando Pro giving an array of divas and divettes a chance to shine. Veteran Shannon Meteraud had the highest wattage, winning her first- (and second-) ever pro-fitness shows. Trish Warren won the 45-second mandatories, another first, to earn the runner-up spot in NYC, while Mindi O’Brien took the long routines to land in third in Orlando. 260 JULY 2009 \ www.ironmanmagazine.com

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EUROPA SOC FIGURE

BIG O BOUND Callouts kibbitzers had Heather, or possibly, Brant, in first after the judging. And they say it’s not rocket science.

GENERATIONS Fourth in New York, Nicole Wilkins-Lee (left) got her first pro win—in figure—in Orlando: a one-point squeaker over Heather Mae French. Monica Brant (center, speaking of vets) made the prognosticators look naive, commanding a top-three spot.

NO RILIN’ HER Erin Riley came on strong at both events—and missed an invite to the O by three points in Orlando. Methinks we haven’t seen the last of “Tiger Eyes” this season.

HEADLINE MAKER The biggest fitness story (after Shannon) was Myriam Capes’ transformation from potential to player at the Show of Champs. She picked up the runner-up check.

DURKIN IT Tina Durkin makes this look easy. Her sensational sophomore year continued with a thirdplace landing in NYC.

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3803& MORE FITNESS AT 4O Cinzia Clapp forged to the fore at the NPC’s Northwest powerhouse Emerald Cup in April. Next stop, the Junior USA on May 23.

Bradford

UP-AND-COMERS

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OPENING DOORS Cheryl Brown, who won the figure masters title at her very first show, the ’08 NPC Florida, is mom-of-three amazing. A swift ride on the pro-card express appears to be in her future. SEEING DOUBLE? Ali Sonoma (far left) is a live ringer for Zivile Raudoniene. For more of rising bikini star Ali, see page 247.

LASSIES TO KEEP AN EYE ON Nola Trimble switched to bodybuilding after six years in figure and took second at the ’09 Max Muscle Naturals. Look for the So Cal firefighter and EMT to be burning up any lineup she enters.

Wennerstrom

Shirley Tubbs Hughes.

Nola Trimble. Avidan

Carlita Gutierrez.

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Bradford

Carlita Gutierrez sizzled in her former career as a model and beauty contestant but says her weight-trained body of today looks so much better. She’ll get to prove that at the ’09 Canadians. Shirley Tubbs Hughes claimed a class victory in her first NPC figure show, the ’09 Vulcan Classic in Birmingham, Alabama, and joined the hoards who are headed for the first pro qualifier of the year, the Junior USA.

NEWSWORTHY NOTES

JUST BECAUSE LINGERIE TALES Thanks to Tracey Greenwood for her patience above and beyond during my technical difficulties at the International last March. Also to Cynthia James for lending me a camera to get this shot.

Photo courtesy of J.M. Manion

SPEAKING OF TRANSITIONS Is Adela Garcia (right) giving Sonia “Used to Be Adcock” Gonzales advice on weathering a name change? If Sonia wins the California Pro Figure on May 23, people will know who she is.

DON’T BET ON IT This shot of J.M. Manion with former Figure O champs Davana Medina (left) and Jenny Lynn launched a thousand Internet rumors regarding Davana’s alleged comeback.

GOOD CITIZEN A grass roots financing campaign spearheaded by Debbie Bramwell helped promoter Tim Gardner keep the Tampa Pro women’s contest on the schedule. She plans to compete at the August 7 event, as well as at the New York Pro on May 16. A woman’s work is never done, eh, Deb?

NO SCHMATAS HERE Dr. Debbie Freeman (left) and Linda Reho must think I’m a dumbbell—or use one enough to wear this darling tank top. It’s part of their Infinity Designs line—“active wear with a flair.” For a closer look, go to www.Infinity DesignsFitnessWear.com.

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MEDIA MOGULS Publishers Shannon Dey and Rob Rosetti are cutting a wider swath since morphing their Southern Muscle into Abs, a.k.a. American Body Plus. The magazine now covers NPC contests held as far north as New York, Pennsylvania and New Jersey, as well as all the southern states.

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Within days of losing their longtime gigs at MD, Dave Palumbo (above, schmoozing Zivile) and John Romano were up and running at RXMuscle .com. Out of the frying pan, eh, guys?

Find Ruth and Nancy on video at IronManMagazine .com.

“It takes a hot woman to rep a hot supplement” seems to be the theme of MAN’s campaign with Meriza DeGuzman. That’s W.O.— M.A.N., guys

How did Merv acquire his awesome triceps pump? Two days of spotting the contestants in the IM Curl Challenge. See page 254. Nancy DiNino’s new venture, Bravado, offers marketing and management services for models and athletes. I can’t think of anyone better to impart that kind of wisdom, but, seriously, Nance, the word is chutzpah.

Laura Mak brought her clothing line to the early-season expos—with Mak Attack marketing manager Soroya Imam at her side.

Far left: Pro Tan man. You don’t often see Carla, Stacy and Nikki together. The gals are usually backstage bronzing up the athletes Left: OMG! Matt Bristol looks as if he just won the lottery. Above: Bob Bonham’s Strong & Shapely Gym in East Rutherford, New Jersey, was the Bodybuilding.com Gym of the Month for April.

Roland Balik

SMOKIN’ I could tell you the plot of the latest Iron Sirens, but the cover kind of says it all. Is the twodimensional Kristal Richardson a good siren or a bad siren? You’ll have to read it to find out. To get your copy: www.fitness divas.com/ ironsiren.html. Roland Balik

PUMP-POURRI—SPRING ’09

3803&

Photography by Ruth Silverman

ANOTHER KIND OF SMOKE Carolyn Bryant has been shakin’ things up in the women’s forums and other media offerings at Palumbo’s site with her comments on such loaded topics as women and steroids. And she’s usually such a quiet girl.

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You can contact Ruth Silverman, fitness, figure and women’s bodybuilding reporter and Pump & Circumstance scribe, in care of IRON MAN, 1701 Ives Ave., Oxnard, CA 93033; or via e-mail at ironwman@aol.com.

Femme

by Steve Wennerstrom, IFBB Women’s Historian

Physique

Muscle Play at the World Games Andrulla Blanchette won a World Games gold medal before taking the lightweight Ms. Olympia crown in 2000.

American Dona Oliveira, a World Games gold medalist in 1985, scored another victory at the ’88 IFBB Pro World Championship.

When the ’09 World Games take place over 11 days from July 16 through 26 in the southern Taiwanese city of Kaohsiung, bodybuilding will be prominent among the 35 sports taking part in the quadrennial event. That’s a long way from its humble beginnings in 1981, when the World Games were hastily put together in Santa Clara, California, by the International World Games Association (IWSGA). The inaugural event featured 17 sport

disciplines, including men’s and women’s bodybuilding, and attracted just over 1,000 athletes. By 1985 the Games had grown to 23 sports, all of which had yet to be included in the Olympic Games program. With Santa Clara as the first host city, followed by London in 1985, the Games have been held every four years: in Karlsruhl, Germany, in 1989; The Hague, Holland, in 1993; Lahti, Finland, in 1997; Akita, Japan, in 2001, and most recently in Duisburg, Germany, in 2005. The 2009 edition will be the eighth time these Games have been contested, and bodybuilding will once again be among the most anticipated events on the schedule.

This year the World Games will welcome 4,500 athletes from 100 countries in what has become a highly popular event in international athletic circles. Along with bodybuilding, such sports as racquetball, squash, powerlifting, speed climbing, jujitsu, sumo, billiards, artistic roller skating and dancesport, to name a few, will gain the worldwide spotlight in an Olympic-style venue. Due in large part to the four-year schedule of the World Games, recognition in the bodybuilding community has been minimal. With thousands of physique contests staged internationally on an annual basis, an event that surfaces only once every four years can be easily overlooked. So you can be excused if you’re not familiar with the World Games. Clearly, however, the event deserves more attention, and promoters work hard to reach a worldwide audience. Although only the closest

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Finland’s Kike Elomaa captured the World Games gold medal as a middleweight in 1981 and just a month later added the Ms. Olympia title to her illustrious résumé.

followers of bodybuilding are aware of them, the Games have produced a notable number of competitors who went on to become major physique stars.

Gold, Silver and Bronze Two weight classes were contested in 1981, when the World Games got off to an impressive start. Twenty athletes entered the lightweight division, and 14 flexed in the middleweights. The first competitor to win a gold medal was American Pam Brooks, who took the lightweight division, and she was backed up by countrywoman Christine Reed, who brought home a bronze medal in the lightweights. The middleweight gold medalist in ’81 was Finland’s stunning Kike Elomaa. The Scandinavian physique star was so stunning, in fact, that she became Ms. Olympia later that year. Americans Gail Schroeter

and Deborah Diana earned silver and bronze medals, respectively, behind Elomaa. That first middleweight division was so competitive, another future Ms. Olympia, Carla Dunlap, landed in fourth, while the fifth spot went to the legendary Kay Baxter. In 1985, Dona Oliveira brought home gold for the United States when she took the lightweight division. Oliveira subsequently won the ’88 IFBB Pro World Championship, and she competed in four Ms. Olympia contests. The fourth-placed lightweight behind Oliveira at the ’85 World Games was Australia’s Erika Geisen. A year later, Geisen became the first IFBB Ms. International. The ’89 World Games saw Sharon Lewis (LW) and Kim King (MW) win bronze medals for the USA. Pam Kusar captured America’s most recent gold medal with a lightweight victory in 2001. In 1993 the World Games grew to three weight classes, adding a heavyweight division, before returning to the two classes in 2001. Nineteen ninety-three was a banner year, with the lightweight gold medal going to England’s Andrulla Blanchette. Seven years later, in 2000, Blanchette won the lightweight Ms. Olympia crown. The middleweight gold medal went to Mexico’s Martha Sanchez, who, a year later, took the overall IFBB North American Championship title to earn pro status. Several Pictured here are the posters for the first two World Games in 1981 and 1985. Steve Wennerstrom’s press credential for the first World Games in 1981.

American Medalists at the World Games 1981 Pam Brooks, gold, lightweight Christine Reed, bronze, lightweight Gail Schroeter, silver, middleweight Deborah Diana, bronze, middleweight 1985 Dona Oliveira, gold, lightweight 1989 Sharon Lewis, bronze, lightweight Kim King, bronze, lightweight 2001 Pam Kusar, gold, lightweight

additional World Games medal winners progressed to the IFBB pro level, with Holland’s Ina Lopulissa, Dominique Darde of France, Susanne Niederhauser of Austria and Germany’s Renate Holland all eventually making appearances in the Ms. Olympia lineup. Over the history of the World Games, 20 countries have won coveted awards, with Germany’s total of 12 medals leading the way. The United States stands second with eight medals, while no other country has won more than four. Because of the four-year gap between events, the only contestant ever to win more than one medal at the World Games was Japan’s Utako Mizuma, who earned a gold as a lightweight in 1997 and returned in 2001 to claim the silver medal behind American Pam Kusar. For more information on the upcoming 8th World Games log on to www .WorldGames2009.tw. IM

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by Jerry Brainum

Death of a Fitness Competitor While large doses of anabolic steroid drugs can have many side effects, the scientific literature mostly describes their effects on men. Men are more likely to use them, as all anabolic steroids are modifications of testosterone, the primary male sex hormone. On the other hand, since women produce only a tenth as much testosterone as men, side effects that do occur among female high-dose steroid users are more apparent. That’s led some bodybuilding officials to surmise that steroid use among female competitors is more immediately dangerous than it is for their male counterparts. For a while only female competitors, at both the amateur and professional levels, were tested for illicit anabolic steroid use. Most side effects produced in female high-dose steroid users fall under the general heading of “androgenization,” a polite way of saying that a woman is slowly converting into a man. Indeed, testosterone is a primary treatment for women undergoing gender conversion—women who want to become men. Women who use steroids grow increased facial and body hair and lose scalp hair; their voices deepen; they experience clitoral enlargement and concomitant shrinkage of other sexual organs, including the breasts; and they have menstrual disturbances. Some female competitors compound those problems by adding other drugs, such as Nolvadex, which inhibits estrogen activity. Using Nolavadex amounts to a chemical menopause,

and taking steroids with it significantly increases the chances of androgenic side effects. While side effects—if they occur—in men usually recede when they get off the drugs, the structural changes that occur in women on steroids are permanent. Female bodybuilders are the most often accused of using anabolic steroids. Indeed, since the primary female hormone is estrogen, which tends to bring on water retention and fat deposition under the skin— both of which obscure muscularity—successfully competing drug-free in female bodybuilding events today (especially on the pro level) is a definite challenge. So-called natural competitions may be an exception. It’s hard for female athletes on high-dose steroid regimens to deny using. The stigma of steroids has proved more detrimental to female than male bodybuilding competition. The popularity of female bodybuilding has declined over the years in direct proportion to the increased muscularity many of the competitors show. Other competitions—fitness and figure events—have evolved for women who either can’t or won’t do what many think is necessary to compete in bodybuilding events. In those events, high muscularity leads to deducted points, and the tacit assumption is that figure and fitness contestants are “drug free.” Fitness women are usually more athletic than their figure counterparts because fitness events require skilled routines involving a marked degree of dexterity and athleticism. Although they’re careful to limit their size gains in line with judging restraints, casual observation of fitness competitors indicates that they’ve become more muscular over the years. Rumors have long circulated that many of them resort to help from their chemical friends, particularly the ones that help bring down bodyfat: clenbuterol, ephedrine, thyroid drugs and even estrogen blockers, such as Nolvadex, and anti-aromatase drugs, such as Arimedix. Until recently no serious health problems have been linked to fitness-contest participation. A recently published

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study, however, documents the case of a 29-yearold Swedish fitness competitor who may have gone too far in her quest to be a champion.1 She was found dead just three days after winning a national fitness contest in Sweden. She had a shady background that included prior arrests for drunk and disorderly conduct and prostitution. A diary found in her apartment indicated that she suffered from depression, but there was no indication of suicide. Also found was a sheet of paper detailing her use of anabolic steroids for the eight months before her death—nine different products in different combinations. Examiners found three unmarked jars in her kitchen containing five kinds of pills, as well as three-tablet packs of clenbuterol. Upon analysis, the pills in the unmarked jars turned out to be ephedrine, tadalafil, metandienon, mestanolon and stanozolol. Ephedrine is the synthetic active ingredient of the herb ma huang, which was banned in the United States in 2004, reputedly because of an abundance of side effects related mainly to cardiovascular overstimulation. Why the woman had tadalafil—trade name Cialis, a treatment for erectile dysThe cause of death was identified as sudden cardiac arrhythmia, or function that takes the body 36 hours to a heart rhythm disturbance, possibly influenced by a combination of excrete—in her possession is somewhat an unspecified inflammatory heart condition and the acute influence of a mystery. Metandienon is a generic of anabolic steroids and ephedrine. name for the popular anabolic steroid drug once sold as Dianabol. Mestanolon Most fatal heart attacks occur when that artery is blocked was once sold as an over-the-counter because it negatively affects coronary pumping action, “pro-hormone” called Superdrol but was resulting in death from ventricular fibrillation unless you’re removed from the market. Mastanolon lucky enough to have cardioversion—that is, shock—to was an old anabolic steroid developed by a your heart within six minutes or get effective CPR until major drug company but never sold comshock can be provided. mercially because of concerns over toxicThe heart of the fitness competitor showed some ity, particularly in the liver. Stanozolol, also signs of previous muscle damage, which may have known as Winstrol, is a steroid used both been caused by minor heart attacks. Tissue destrucorally and in injectable form. tion like that is often observed in habitual cocaine users A postmortem showed that she had and sets you up for a major heart attack, as may have hapextremely low bodyfat and that she had pened here. Her liver was in surprisingly good shape, which silicone breast implants. Because women’s is mute testimony to the resilience of that organ. Indeed, breasts require a certain level of estrogen you can remove 75 percent of the liver, and it will regenerto maintain their size, they shrink when ate if given a chance. there isn’t enough of it. Many women Her toxicology tests showed the presence of opt to disguise that effect with implants, ephedrine in an amount too small to be toxic but an which, sadly, are as obvious to the onlooker as a cheap wig is on a man—especially when implants are selected on the basis of size rather than proportion to natural body structure. One former multi–Ms. Olympia champion had five sets of implants, each pair progressively larger than the last. The deceased fitness competitor’s face showed acne scars, and she had stretch marks on her thighs. Her clitoris was enlarged, but her vaginal lips were atrophied, which was linked to her low bodyfat. She showed no signs of trauma but did have very atrophied adrenal glands. Though her heart was of normal size, her internal organs were unusually large and heavy. Her coronary arteries were open, but there was the beginning of a thickening in the left anterior descending coronary artery, which supplies blood to the left ventricle, the heart’s pumping chamber.

The primary cause of death was likely ephedrine, but you’d have to take a large amount or have prior heart damage before it could cause serious

cardiovascular

problems.

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Another possibility is that she may have succumbed to heavy diuretic use, although it was not tested for in the toxicology panel. amount of testosterone 10 times higher than normal. Tests also revealed metabolites of Winstrol and boldonone, an anabolic steroid sold as Equipose. The major test for testosterone looks for a ratio of testosterone to epitestosterone. In males, a ratio exceeding 6-to-1 indicates illicit testosterone use. The cutoff for women is 4-1, and the fitness competitor showed a ratio of 28.3-1. No other illicit drugs were found in her system. The cause of death was identified as sudden cardiac arrhythmia, or a heart rhythm disturbance, possibly influenced by the combination of an unspecified inflammatory heart condition and the acute influence of anabolic steroids and ephedrine. Both steroids and ephedrine have been implicated in causing a spasm of the coronary arteries, which can induce a deadly heart rhythm disturbance. For example, researchers who gave rats cocaine, which markedly stimulates the heart, found that adding nandrolone led to even higher heart rates. In the Swedish case the woman’s prior heart damage may not have been enough itself to cause a rhythm problem but might have played a role with the use of the drugs. The authors suggest that the primary cause of death was likely ephedrine, but you’d have to take large amounts of ephedrine or have prior heart damage before it could cause serious cardiovascular problems. Before it was removed from the market, millions of doses of ephedrine were used with few, if any, side effects. The woman’s heart damage, however, was consistent with habitual cocaine use, although none was in her system at the time of her death. Another possibility is that she may have succumbed to heavy diuretic use, although the toxicology panel didn’t test for diuretics. Although officially banned in bodybuilding and fitness competitions, diuretics are nonetheless commonly used prior to a competition. They rid the body of the excess water that obscures muscular definition. When you hear that a competitor dropped 10 pounds during the final hours before a contest, it’s likely because of diuretic use. Diuretics can cause a rapid electrolyte or mineral imbalance, which can induce a serious heart rhythm

disturbance. The medical literature lists several cases of competitive bodybuilders dying from overdosing on diuretics, and I’ve witnessed many lesser but dramatic problems over the years. In the case of the woman discussed here, an examination of the liquid in her eyes (which reveals current electrolyte status) didn’t show any mineral imbalance. That, however, reflects the mineral state only at the time of her death. Her probable use of the drugs three days before her final contest may have played a role in her death, but the authors say that this is purely speculation. The most distinctive aspect of this tragic case was the finding of markedly atrophied adrenal glands, something not seen before in an otherwise athletic person. The authors suggest that the shrinkage may have occurred because of her extensive anabolic steroid use. Steroids interfere with the activity of cortisol, which is considered desirable because cortisol is catabolic. On the other hand, long-term, heavy use of anabolic steroids could have sent an inhibitory signal to the pituitary gland, which responded by not secreting adrenocorticotropic hormone, which tells the adrenal glands to synthesize and secrete cortisol. No ACTH, no cortisol or even DHEA release. When that happens, the adrenals shrivel up. The same occurs in the testicles when large doses of anabolic steroids are used. In that case the pituitary stops secreting luteinizing hormone, resulting in no testosterone production in the testes—hence shrunken testicles. Although the Sweden case study looked at a single in-

Although this was a case study of a single individual, it suggests what some

people will resort to for competitive success. dividual, it suggests what some people will resort to for competitive success. While bodybuilders bear the stigma of steroid use, the evidence is that the use of these drugs extends to all forms of competition, as the recent news headlines clearly attest. 1 Thiblin, I., et al. (2009). Sudden unexpected death in a female fitness athlete, with a possible connection to the use of anabolic- androgenic steroids and ephedrine. Forensic Sci Int. 184, 1:E7-E11. IM

Editor’s note: Jerry Brainum has been an exercise and nutrition researcher and journalist for more than 25 years. He’s worked with pro bodybuilders as well as many Olympic and professional athletes. To get his new e-book, Natural Anabolics— Nutrients, Compounds and Supplements That Can Accelerate Muscle Growth Without Drugs, visit www.JerryBrainum.com.

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Only the Strong Shall Survive

Time-Warp

TRAINING A Workout Plan for the Busy Man (and Woman)

by Bill Starr Photography by Michael Neveux

282 JULY 2009

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Model: Ziggy Alsayegh

his is a sequel to my recent discussion on consistency of training, which appeared in the April ’09 IRON MAN. Knowing how to adjust your training to fit your changing schedule throughout the year is essential if you’re serious about staying strong. For those who participates in one or more sports in high school, that means learning how to continue training even when afterschool practices and competitions are taking up a great deal of time and energy. For those who are older and far past the days of participating in active games, it usually means trying to juggle your regular workouts with the multitude of obligations involved in earning a living and raising a family. In some cases there are certain times during the year when people are very much pressed for time and have to make some changes if they want to continue to train. Tax accountants, for example, have to gear up and work outrageous hours for only a couple of months prior to April 15th, and those in certain retail businesses, such as jewelers, basically make their yearly nut in the month of December. Of course, bringing in bucks is just one part of our lives. We all have a great many other reasons that pop up and prevent us from following our well-planned schedule—visits from friends and relatives, deaths and births, weddings and reunions and family crises, for example. Even nature sticks in its two cents every so often and can really mess up a normal routine. Those who have been through wildfires, earthquakes, mud slides (it sounds like

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Only the Strong Shall Survive I’m picking on California, but I’m not), tornadoes, hurricanes, floods and blizzards understand what I’m talking about. Even if the weather isn’t of a catastrophic nature, it can have an influence on your training. Severe hot or cold can cause you to train less frequently or not at all. A heavy snowfall may cause everything to shut down, so you have no place to train. Then there are the inevitable illnesses and injuries that have a direct bearing on whether you train. What it boils down to is that there are a whole lot of barriers in your path when you set a course to train consistently. The good news, however, is that those situations, which we all encounter, can be dealt with if the desire to stay strong and healthy is sincere. Training year-round is absolutely necessary if you want to get strong or maintain the high level of strength fitness that you’ve achieved. Then there’s the added bonus of having a more pleasing physique

when you train on a regular basis, which is a great motivator to stick with it through thick and thin. The reason you’ve got to keep training is that the body doesn’t retain strength and associated benefits such as endurance and flexibility for very long once you stop. I realize that there are a few folks out there who have been given the gift of being able to hold their strength for quite a long time after they stop lifting, but they are rare animals. The majority do not, and I put myself in that group. The fact that I lose strength so fast never seemed fair to me. I believed that years of hard training should build up a great reserve of strength that could be called on for a long time, like putting money in the bank for future use. Build up enough collateral with stocks and bonds in the strength department and I’d be good for many months without doing any type of exercising. Sadly, at least for me, that isn’t how it works. Strength goes extremely fast, which I learned in my usual way—through experience. Only once since I started weight training have I voluntarily stopped

lifting weights. The other times were because of medical problems I couldn’t avoid. I had decided to stop competing in Olympic meets and give my body, especially my abused joints, a well-deserved rest. No lifting, just some form of aerobics along with flexibility exercises and maybe some freehand stuff like chins and pushups. In less than a month I discovered I had taken a wrong turn. Before I left California, I was squatting 400 for 10 reps. After I determined how weak I was getting in Hawaii, I returned to the weight room and got terribly sore after doing only three sets of squats for five reps, the last one with 205. My strength was half what it had been just over three weeks before. That staggered me, and to add insult to injury, it took me six months to get back to where I’d been before I laid off. I never took another break, except for those medical interruptions, and I realize all too fully that as I grow older, training regularly is all the more important if I want to hold on to what I have. If I took three weeks off now, I’d guess that it would take me 18 months to regain my current fitness level. To avoid such backsliding, don’t stop training altogether. Some strength work is enough to keep you from slipping back down the ladder.

Commitments to significant others can often create an obstacle to a workout schedule. And surprisingly, it doesn’t take all that much time. I’m talking about learning how to continue training when free time is extremely short for whatever reason—when it seems as if every minute is accounted for from the moment you hit the floor in the morning to when you finally crawl back into bed at night. For athletes who participate in scholastic or collegiate sports, that translates to in-season training. For people whose professions keep them extremely busy during certain periods of the year, it’s hectic-sea284 JULY 2009 \ www.ironmanmagazine.com

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Only the Strong Shall Survive son training. The following programs are for both groups as well as for those unplanned interruptions that pop up no matter how hard you try to keep your affairs in order. In some cases time isn’t as much of a factor as energy. You have only so much to tap into during a day and night. Some sports practice sessions are physically and mentally grueling. When the mind and body are fatigued, trying to get in a hard session in the weight room is not a good idea. Of course, this comes down to individual differences. Some people can handle a great deal of work and still have a bit of gas left, while others will end up having a crappy workout or injuring themselves. Plus, those who have been strength training for several years have an advantage over those who have just started working out. That means the

strength training has to be flexible enough that you can do it during the week. Too much is as bad as too little. The two hectic-season routines outlined below were formulated with football in mind. That was the first sport that really embraced strength training wholeheartedly. It

seems rather strange in today’s sports climate that just a few years back most coaches discouraged their players from using weights in or out of season. Now coaches in every sport imaginable, from fencing to swimming, include some sort of strength work in their yearly schedule. Coaches understand that a properly administered strength program will enhance performance because strength is always an asset—just as speed, quickness and endurance are. Which of the two programs you choose depends to a large extent on how much time you have during the week for lifting weights and how much of a workload you can handle at each session. In program one you go to the weight room five or even six days a week. You do just one primary exercise and then leave. Your total workout time should be only 15 to 20 minutes. You can do it after practice, at noon, when you have a break during the day or even early in the morning. Stick with primary exercises and change

In some cases time isn’t as much a factor as energy. You have only so much to tap into during a day and night.

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them at each workout. For example, Monday, squats; Tuesday, inclines; Wednesday, power cleans—then repeat the rotation again so all the major muscle groups get equal attention. In your first week on the program you do only three sets. In the second week you move the sets to four and then the next week to five, all done for five reps. You do no auxiliary work at all until after you’re handling five sets of five and able to recover from the workload. Over a period of a few months you’ll find that you can handle more and more work and still be fresh for in-season practices and games or busy-season work. At that point you can either insert exercises for the smaller muscles or add another primary exercise. So you might be able to do squats and power cleans on Monday and inclines and calf work on the next day, and so on. All the while, it’s imperative that you listen to your body. Should you stagger into the weight room really beat, back off on the numbers and sets. Less is generally smarter than more with this routine. The total workload for the week is what’s most important, rather than what you do at one session. Another alternative is to switch to higher reps for a couple of sets on one or two exercises. The higher reps are not nearly as demanding, but they still flush blood and nutrients to the muscles. They also flush blood to the brain so you leave the weight room feeling much better physically and mentally. Train quickly. No hanging around visiting with teammates or friends. Get in, do the work, and then

get out. Many in-season routines are draining, not so much from the lifting but from the time spent unnecessarily hanging around. Keep it to 20 minutes, tops. Any longer, and the sessions will start to have a negative effect instead of a positive one. Program one fits those who enjoy training. It’s something they look forward to because it’s quite therapeutic. They like moving heavy iron and enjoy the way they feel at the end of a workout. It also provides a great deal of variety in exercise selection. In three days you hit the three major muscle groups: shoulder girdle, back, and hips and legs. You can alternate back and front squats for the legs and hips, and there are a host of exercises for the back and shoulder girdle. Back: power cleans, power snatches, snatch and clean high-pulls, bentover rows, deadlifts, shrugs, good mornings and even full cleans and snatches. Shoulder girdle: overhead presses, jerks, flat-bench presses, inclines and weighted dips. You can either stay with just three basic exercises, such as back squats, bench presses and power cleans—the Big Three—or mix and match over a two-week cycle. Weight selection for the condensed workouts depends on how much energy you bring to the weight room on that day. A particularly grueling day means light weights and an easy one, heavier poundages. If you know that the next day will be lighter out of the weight room, load up and lift a bit more. What it amounts to is paying attention to your body, especially the morning after training. A bit of soreness is okay, even desirable. What you don’t want is a tired body that is unable to perform well anywhere.

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Only the Strong Shall Survive There are the inevitable illnesses and injuries that have a direct bearing on whether you train. Two things you can do to help your cause. Get plenty of rest. Try to get to bed an hour earlier than usual when you’re dealing with a hectic-season routine. And be sure to take in plenty of protein, either from foods or supplements. The very best thing you can do to assist the recovery process is to drink a couple of protein milk shakes a day, one right after you finish training and another at bedtime. A simple formula is a packet of dried milk, a half cup of yogurt, milk and ice cream. It goes down easily and provides 50 grams of highly assimilable protein. That’s all the protein your body can digest at one time. Getting sufficient rest and drinking those shakes regularly is just as important to getting stronger as what you do in the weight room. Program two is much more popular simply because you don’t have to train as often, just twice a week. There is one heavy day and one light day. That’s it. Many scoff at the idea, stating that’s not enough work to promote any strength gains, but they are wrong. I know it works and works well because I’ve seen it happen in countless cases. Keep in mind that in-season athletes are already expending a great deal of energy in practice and at the games, so the weight work doesn’t have to be as demanding as it is in the off-season. In order for the program to get results, however, you have to do the two workouts diligently. First, the heavy day. In many areas of the country, high school games are all played on week days. That puts the athletes in the same position as those who work regular jobs—it leaves

the weekend open to get in the heavy day. If games are contested on Saturdays, or you have to work on Saturdays, that still leaves Sundays free, and that really is the best day for the heavy workout. How heavy? It depends on how long it’s been since you stopped training. Most football players usually stop working out with weights about a week before two-a-days and don’t pick up another weight until the season is under way. So they must start out on the in-season routine using rather light weights. Even so, I encourage them to lift during two-a-days. Whenever I say that, coaches and players look at me like I’m nuts. Well, we won’t get into that, but it can and has been done, and it brings surprising results. I’m not talking about full-blown workouts but, rather, going to the weight room and knocking out three or four sets of one primary exercise. That isn’t going to take much energy, and a smart coach will cut some of the fluff from the two sessions on the field to make room for the weight work. The fluff is wasted time anyway, but the strength work will be extremely valuable during the season. Not only are the players able to hold the strength they’ve acquired from the past off-season program and through the summer, but they come into the season a great deal stronger than if they’d stop lifting completely. And as the season progresses, those who never stopped training have a huge edge over their opponents. The same principle holds for busy-season professionals. Then there’s the overlooked advantage of attitude. If a coach has athletes train during two-a-days, he must have confidence that they can handle the work. And

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Only the Strong Shall Survive when the gains start to come, they’ll be willing to follow him into the pits of hell. The heavy day consists of three exercises. They all should be basic movements— one each for each major muscle group—and you need to work them to limit. If you’ve laid off for a few

months, that limit may be way below your previous best. If you didn’t lay off completely, the numbers will be higher. Five sets of five with the final set being demanding is enough, and from the very beginning you should attempt to increase the top-end weight at every heavy session. Don’t rush through the workouts, but don’t dawdle either. You need to finish the workout in an hour, tops. Drink a shake, shower and, ideally, take a nap, and you’re good to go. Again, mix and match the exercises for the three major groups or stick with the same ones. You can alter the exercises in your routine after the busy season ends. Get a good workout in on Saturday or Sunday, and you’ve pretty much got the rest of the week beat, since you only need to lift one other day and it’s a light session. It’s an excellent way to start the week. You can do the light day on Tuesday, Wednesday or Thursday, for those playing a sport, or any day for those who are short on time. Those three days are best, however, because they spread out the workload better.

Your light day should be short and done really quickly—five sets of five once again. How light? A good deal lighter than what you did on the heavy day, but if you want a definite formula, do this: The third set of any exercise on the heavy day becomes the fifth set on the light day. For instance, if you did 155, 185, 225,

A great many reasons prevent us from following our well-planned schedule— especially a growing family.

255 and 275 on squats on your heavy workout, on your light day do 135, 175, 195, 215 and 225. A way to get in a quality workout expeditiously is to set up a three-station circuit and move through the lifts rapidly. It helps to have someone load the weights for you while you move on to the next station. You can complete the entire circuit in less than 15 minutes—in many cases even less than that. The last baseball team I worked with at Hopkins adopted that concept and did it the day before a game. Sometimes that meant several times a week, as they played lots of games. If you prefer to move at a slower pace, however, that’s all right too. Just don’t make it too slow. Get your work done, and leave. No auxiliary work at all, except for abs. Beach work can wait until there is more time in which to train. Another effective way to improve overall strength on the light day is to do pure isometrics. Of course, you’ll need a

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rack, but most gyms have one. Work three positions each for pulls, presses and squats. One max exertion for each position is sufficient if you put 100 percent effort into every isometric contraction. Lock in, and hold for 12 seconds. You can run through the entire workout in 15 minutes. When isometrics first burst on the scene, Olympic lifters would often do pure isometrics on their nonlifting days. It’s less fatiguing than a regular weight workout, so recovery is easier, which makes it ideal for in-season athletes. In-season strength training should not be voluntary. When coaches do that, they are in essence saying that the weight work isn’t all that important. As a result only the diehards train, which is a mistake. The entire team needs to get stronger in order for it to be successful. And whenever athletes apply themselves to the in-season program, they’re less prone to being injured and can greatly increase their strength and, therefore, their performance on the playing field. Whenever athletes start an in-season strength program early on and work hard, they will surpass their best lifts on the basic exercises toward the end of the season—or perhaps before that. That’s a tremendous advantage. It’s when they play the games that determine conference and state championships. Imagine an entire team of athletes who are stronger than they were at the end of the offseason strength program, and it’s easy to understand why in-season training is so valuable. Is that notion mere speculation on my part? Not at all. I have watched countless motivated athletes exceed their previous best lifts

during in-season training. Their bodies respond to the workload, adjust and are able to handle more until they’re breaking personal records every week. That isn’t a pipe dream. It’s fact. Put in the time, and you’ll reap the rewards. It goes without saying that if you’ve got some equipment at home, you’re going to be able to train more regularly than someone who does not. Even a bar and some plates or dumbbells

are enough to get in a good session. Whenever people train through in-season or when free time is almost nonexistent, they’re way ahead when they do have time in which to train. Those who stop training completely have to restart from scratch or, more correctly, lower than scratch. It boils down to this: If you train when you’re extremely busy, you’ll get stronger. If you don’t, you’ll get weaker. The choice is yours. Editor’s note: Bill Starr was a strength and conditioning coach at Johns Hopkins University from 1989 to 2000. He’s the author of The Strongest Shall Survive—Strength Training for Football, which is available for $20 plus shipping from Home Gym Warehouse. Call (800) 447-0008, or visit www.HomeGym.com. IM

Staying strong usually means juggling your regular workouts with a multitude of obligations. Free download from imbodybuilding.com

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Lost and Alone Without the Iron

hat would life be like without the gym, the workouts, the weights? Curiously, I’ve never confronted that question. I feel slightly dazed...a little faint...I’d better

Neveux \ Models: Mike and Holly Semanoff

sit down. No sets? No reps? No cunning determination of how to bombard the delts or blast the biceps? Days on end without pursuing extreme pain through maximum muscle exertion? Endless weeks free of plodding to the gym through wind and rain and fire? Infinite months unburdened of the anxiety of missing a good workout, or, worse yet, completing one badly? No more swelling, throbbing, aching; no more ice and heat and painkillers? Freedom from limping and limited range of motion, sudden yelps and sleepless nights for, like, ever? I don’t know whether to laugh or cry or run and hide. The latter sounds appealing, and I’m thinking of under the bed with my pillow. But wait, there’s more: No more exhilaration after the com-

pletion of a heated workout. Unthinkable! The glorious pump and burn that charges the muscles will fade with the harmonious clang of the iron. Unbearable! The stress eliminated by the disengagement of training will not compare to the stress elimination by the engagement of training. Win a few skirmishes; lose the war...not the strategy of a bomber. Defeat is unacceptable! Full body, full strength, full breath and fulfillment are lost, gone, no more: nary a remnant to remind, disappoint or shame. Shoot me! Let’s face it, not everybody obsesses as I do. Such insanity is manifest in pro bodybuilders and madmen only, not those who sensibly seek strength and health and good form through the sporty diversion of weight training. Excuse my arrogance, but I’m doubly condemned, as I am both a professional bodybuilder and professional madman at once. Strap me to the gurney. I’m a riot to live with. I go to the gym in a few unnerving hours. Between now and then I’ll ponder whether to go or not to go, paw over the pros and cons and subtly drag Laree into the all-too-familiar delirium. She’s selfless and persuasive—cute as a button—and accurately hurls my creepy gym bag in my direction as I hurriedly escape the front door. Git! Love her enthusiasm and spirit; they’re contagious. I’m guaranteed a super workout. It’s pouring out, cold rain blasting the forest, thunder on the rooftop—a legitimate reason not to go to the gym. It’s wet out. It’s comfy and snug and safe in front of the fireplace. I can contemplate something. Besides, a tree or two might come down across the roadway, preventing my triumphant return. I bet the freeway is a mess. The gym might be closed because of a power outage—it’s happened before. No letup, yet; it’s teeming relentlessly. I must remain on the front line to protect my home and my loved ones, Mugs and Laree. How could I even consider a death-defying expedition to the gym with the world coming down around us? Mudslides, floods, drowning... Laree just tossed me a snorkel. Git! Main thing at this menacing moment is to take my Ageless Growth (six caps 30 minutes prior to the workout) and a good dose of Bomber Blend. I keep a baggy of BB powder in my gym bag, a spoon and water for quick on-the-spot refuel and recharge when I get the urge, spoonful in mouth, slug of water, instant muscle blast, zoom, gone. Now to plan my rainy day WOMO (Work Out Method of Operation): Whatever I can do in 90 minutes without excessive damage and suffering. It’s one of my favorite approaches, commitment without commitment (CWC). Go, give it your all, do your best, be there, and don’t crash and burn in the act. Some light legs and some light dumbbell pressing with enough torso movements to fill in the empty spac-

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Editor’s note: For more from Dave Draper, visit www.DaveDraper.com and sign up for his free newsletter. You can also check out his amazing Top Squat training tool, classic photos, workout Q&A and forum.

$HHSFTTJPO Hostility and Heart Attacks

ccording to the March ’09 Bottom Line Health, frequent spousal spats can increase the risk of cardiovascular disease: “When 300 married couples without heart disease were asked to rate their spouses on an ‘antagonism’ scale, those who got high scores were more likely to have significant calcium buildup in their arteries than those who were rated lower.” Moral: Try to keep your emotions as positive as possible for the sake of your health. If an argument ensues, see your adversary’s side, take a few deep breaths, and, if that doesn’t work, walk away. —Becky Holman Neveux \ Model: Mike Icolari

es: That’s the plan, subject to last-minute changes—commitment without commitment. When you’re old enough and know what you’re doing, that training technique works. It also works if you’re not old enough, but have a clue. CWC. Let’s hear it for the essentials of character, noble bombers: courage and perseverance. I’m speaking to you and preaching to myself. I need a kick in the butt right about now. Minus courage and perseverance, life is frightening, and we go nowhere, joylessly. Be strong, last long. Smile, be happy. Curious thought: I suspect those who even begin to read my stuff hurry along so as not to be trampled by the gush of people, places and things around them. Honk, honk, coming through, no time to stop, no time to think, I’m late and have gotta catch up. Anybody have the time? It’s late! “Too many words,” they mutter. “When will it end? Nothing new, same ol’ slop. Don’t just write, D-bo. Say something.” They’re skimming to snag a secret, garner a clue, extract some magic or get a quick fix. No new exercises, same sets and reps, and—oh, no—tuna on whole wheat. I want muscles now, more and better. “If only,” I say, “they understood gibberish and ingested and assimilated the words, the very words that tell us the truth and lead us onward with certainty and spirit. Alas!” Standing barbell curls supersetted with lying triceps extensions and overhead pushdowns are a fantastic big-arm blaster and whole-body stimulus—but only when performed with courage and perseverance. How many sets and reps? Enough; till you’re done—who knows? Two, three, four or five supersets of eight to 12 reps, depending on your goals, inner gorilla, ability to recover, age, energy, endurance, time, diet, rest, responsibilities. Just be strong and never quit. Courage and perseverance, lass and laddy! Bravery and persistence also work. Same with bench presses supersetted with pullovers and cable crossovers. Focus and form with guts and reverent resolve; more words, more meaning, more achievement. Get the job done with serious labor: more if you’re younger, less if you’re older, enough whoever you are, whatever your purpose. Words of direction put into action blended with sufficient iron produce silver and gold. Pure alchemy. One of my favorite combinations, front presses accompanied by wide-grip pulldowns, makes for an upper-body triumphal bonanza. Muscle engagement and expression of robust variety are exalted as the affiliation of movements get delivered and go on display. Each rep insistently reaches toward its successor: boldness and persistence in synchronized motion. You know, come to think of it, as thinking is the theme of the day, those three multisets constitute a heck of a workout. Top them off with some sprints or stairs, and you’re in outer space—or the emergency room. Practice any one of them singly, separately and alone, with conviction, verve and zeal, and your investment in metal and mettle is quite sufficient. “Valor and tenacity go hand and grip with iron and steel.” —Franklin Benjamin —Dave Draper

$OYJFUZ

Depression Regression

meta-analysis of 29 double-blind studies that involved more than 5,000 patients found that the herb SaintJohn’s-wort does indeed provide depression relief similar to antidepressants on the market. While best results occurred in subjects who had mild-to-moderate levels of depression, even severe cases improved. The suggested daily dosage is anywhere from 300 to 1,200 milligrams. —Becky Holman

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0,1' %2'<

BodySpace Physique of the Month

MIND/BODY

Jerry Shabazz

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

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Photography by Ian Sitren \ SecondFocus

erry Shabazz calls himself “RiversideRookie” on BodySpace, but this rookie quickly found the right place to be. “This is the only site I know of where I can interact with people who have the same love of bodybuilding as I do,” he says. “I have yet to meet serious bodybuilders who live near me. So in a way these are friends and this is the community I feel most comfortable in. When I’m on BodySpace, I’m home.” A construction tech for the Southern California Gas Company, Jerry works hard at his very physical job, but he still hits the gym regularly. He says that working out makes work easier and keeps him from getting hurt. Now Jerry is taking it further: He really wants to pack on some muscle. His job and a fast metabolism make it tough, but he’s progressing by taking lots of food to work and supplementing with whey protein and creatine. He’s also been trying out different supplements he learns about from other BodySpace members and reads about on Bodybuilding. com. Born in Alaska to an Air Force family, Jerry was raised on good old Southern cooking, which means it tasted fine but was very fatty and not all that healthful. Now married, he wants to set the right example for his two kids. His older son is right in there, lifting with Dad and having a great time doing it. Jerry is also setting an example for his friends at work, who have started asking him about his diet and working out. So watch out for Jerry. This “Riverside Rookie” wants to one day look more like his bodybuilding hero, ’75 Mr. Olympia contender Serge Nubret. Visit this hardworking guy on BodySpace and ask him the one question I forgot to ask: How does he fit it all in—working hard, being a dad and now being the latest BodySpace Physique of the Month? Check him out at http://Body Space.com/Riverside Rookie. —Ian Sitren

0,1' %2'< Vitamins Sunny D Light

he latest research on vitamin D has caused the medical community to drastically

increase the recommended dietary allowance. Deficiency is rampant, and it’s believed to be one cause of everything from breast cancer to depression. You can get vitamin D from fortified milk, cereals and orange juice. Your body can also produce it when your skin is exposed to sunlight without sunscreen. About 15 minutes twice a week is all it takes; however, it must be direct sunlight. Ultraviolet B rays, which stimulate vitamin D production, don’t pass through glass—so rays coming through the car window as you drive aren’t boosting your levels of D. —Becky

Holman

6VQQMFNFOU 6BGFUZ

Doctor Recommended

recent survey of more than 1,000 health care professionals found that almost 80 percent of physicians recommend dietary supplements to their patients. The survey also found that more than 70 percent of those doctors take supplements themselves. —Becky Holman

+BQQJOFTT Secrets of a Successful Marriage

ccording to the Web site MarieClaire .co.uk, successful marriages exhibit a number of factors or traits—hints that the union will last. For example, four kisses a day and sex three times a week. Research of more than 3,000 married adults, conducted by confetti.co.uk, found that happily married couples most likely met through friends, share two hobbies, and say “I love you” to each other at least once a day. It also found that in the longest-lasting unions, the man was an average two years and three months older than his partner, the couple married after 3 1/2 years together, and they had their first child two years and two months later. It’s no secret that the happiest couples make efforts to keep the romance alive, by, for instance, having at least two meals out together a month and two weekends away a year. They also keep talking, even when they’re at work, via e-mail, text message or phone call three times a day. —Becky Holman

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MIND/BODY 0,1' %2'< New Stuff Myotest for More Mass

hen your testosterone levels are at an all-time low, estrogen controls your system, an allconsuming flood of weakness is unleashed, and the fate of your manhood hangs in the balance. Fortunately, an ancient secret buried under the deep sands of Africa untold millennia ago holds the key to your testosterone’s salvation. Myotest, a laboratory bioengineered supertest phenomenon, harnesses the secret for unlimited muscle growth, strength increases and unparalleled sexual performance. It’s not just another “flavor of the month” supplement. Myotest is formulated to outperform any natural testosterone booster you’ve ever tried or your money back—guaranteed. Myotest is a unique combination of anabolic and never-before-marketed compounds that have been demonstrated to safely

increase natural testosterone while managing estrogen—and actually using that dreaded enemy to your advantage. Remember, to get the most out of spiked testosterone levels, you also need to control estrogen. With Myotest you’ve got that and four other exciting mechanisms covered. Myotest contains the purest, most potent form of 3,4-divanyl (3,4-D5 for short) in combination with five equally potent compounds: icarin, osthole, quercetin, indole-3-carbinol and resveratrol. You might not know about most of those compounds yet, but this awesome combo elevates and liberates test, battles stress and controls estrogen to increase anabolic effects exponentially. For more on how the compounds work synergistically to rev your testosterone and control estrogen so you grow bigger and stronger, visit www.SANN.net.

+FSCT

Hunger Hatchet

f you’re dieting, you know what it’s like between feedings. Sometimes you get so hungry you could chew off your own finger. Instead, sniff peppermint. A study at Wheeling Jesuit University in West Virginia found that people who inhaled the essence of peppermint every two hours ate 23 fewer calories than those who didn’t. Chewing peppermint gum could work just as well, especially since research has proven that chewing is an appetite suppressant. So you get a double-dose effect. —Becky Holman

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0,1' %2'<

New Stuff

MIND/BODY

Lean Body Hi-Protein Energy Bars

abrada Nutrition, the most trusted name in sports nutrition, has introduced its new Lean Body Hi-Protein Energy Bars in four mouthwatering flavors: peanut butter chocolate, chocolate rocky road, white chocolate peanut butter and triple chocolate peanut. All Lean Body Hi-Protein Energy Bars start with a soft nougat protein center that is first dipped in dark chocolate, white chocolate, milk chocolate or peanut butter, then rolled in peanuts and dipped a second time in white chocolate, milk chocolate or peanut butter. The doubledipped result both crunches and melts in your mouth as you bite through the layers—sinfully delicious! Labrada Nutrition founder and CEO Lee Labrada says, “Lean Body Hi-Protein Energy Bars are outrageously delicious. Anyone who has tried them raves about

them. Our customers are demanding convenient, delicious and nutritious bars—Lean Body Hi-Protein Energy Bars give them all three. They’re perfect for a midday snack or even as a postworkout protein supplement.” For more information visit www.Labrada.com or www .LeanBody.com.

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Best Sellers DVDs/Videos:

by Larry Pepe

1) “Power/Rep Range/ Shock Max-Mass Training System”

4) The Russian Kettlebell Challenge by Pavel Tsatsouline

2) “’09 IRON MAN Pro” 3) “’08 IRON MAN Pro”

5) Ronnie Coleman’s Hardcore

4) “’08 Mr. Olympia” 5) “Mark Dugdale’s Driven” Books: 1) The 7-Minute Rotator Cuff Solution by Joseph Horrigan, D.C., and Jerry Robinson 2) 10-Week Size Surge by IRON MAN Publishing 3) The Precontest Bible

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Top E-book: The Ultimate 10x10 Mass Workout by Steve Holman and Jonathan Lawson. Used by Mr. Olympia contenders and Hollywood stars to pack on muscle fast (available at www.X-traordinary Workouts.com).

0,1' %2'<

Health & Aging

Research on the Benefits of Prayer

patients undergoing heart surgery. In an attempt to determine which, if any, religious practices influence well-being, psychologists from England’s Sheffield Hallam University conducted a different type of prayer study involving 251 men and 223 women between the ages of 18 and 29. They measured participants’ reasons for having a religious belief, their church attendance and their tendency for depression. They found that the frequency with which both men and women prayed was closely correlated to their having fewer symptoms of depression and anxiety. In addition, those who incorporated prayer into their lives not only were less likely to be mentally ill but also had considerably higher self-esteem. Those who attended church for soPositive thoughts cial reasons through prayer may only tended help the healing process. to be more depressed. The findings, suggested researchers in the British Journal of Health Psychology, “would appear to support the view that a religious coping model is integral to the understanding of the relationship between religiosity and psychological well-being.” —Dr. Bob Goldman www.WorldHealth.net ©iStockPhoto.com \ Ben Goode

n a study conducted at Duke University Medical Center of 150 patients who had undergone angioplasty between 1997 and 1998, those who received alternative therapy following the surgery were 25 percent to 30 percent less likely to suffer complications, and “those who received intercessory prayer had the greatest success rate.” The intercessory prayer was provided by seven prayer groups of varying denominations around the world. Dr. Harold Koenig, associate professor of psychiatry at the medical center, says: “Some of the greatest scientific achievements have come from those who

step outside of the box, and I believe that is what this study does. The results tend to lean toward prayer helping people, but more study is needed.” Another study conducted at Duke two years later, however, involving 750 patients who underwent heart surgery, contradicted those earlier findings. Before their operations, participants were randomly split into two groups, with half being prayed for by a variety of religious groups, including Christians, Jews, Buddhists and Muslims. Prayer teams were alerted by e-mail to start intercessory prayer as soon as possible after the patient was enrolled in the trial. Follow-up six months after the procedure found that prayer made no difference. That was the largest study ever conducted on the effects of prayer on

Editor’s note: For the latest information and research on health and aging, subscribe to the American Academy of Anti-Aging Medicine e-zine free at WorldHealth.net.

300 JULY 2009 \ www.ironmanmagazine.com

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Let-

Rising Star Writes

Leonardo Pacheco.

Roland Balik

Editor’s note: Leonardo is a 40-year-old physical therapist and personal trainer in Queens, New York. He placed second in the ’08 NPC Nationals Lightweight division.

Body of a 50-Year-Old at Age 25 All through my high school and college years I religiously lifted following my coaches’ recommendations—and then some. I was a star football player and one of the best collegiate wrestlers in the state of Wisconsin at 141 pounds. I had the will but not the way to achieve the body of my dreams. Then one day I finally realized that my old man’s body was more perfectly proportioned and ripped than mine. He worked hard, but I worked even harder and still didn’t compare to the old guy. One day I just asked him to please teach me the secret to his success. He said that before he’d train me, I’d have to read Body for Life. Then he made me write down a plan, follow it and track my results. It consisted of weight training, eating properly and supplementation. He said that most people do one or two things right, but the secret is to do all three right consistently at the same time. It worked. Mark I now have and Luke the body of a Madson. 50-year-old at age 25, as the photo shows. For more of the story, visit MarkMadson .com. Luke Madson via Internet

Lonnie Teper’s chat with Lou Ferrigno in the April ’09 IRON MAN was terrific. Lou’s still got it after all these years, and the photos with his sons were a nice touch that gave the article a family feel. James Brach via Internet

Crew Ferrigno—Lou and sons.

Prime-Time Hardbody Your [43-year-old] April ’09 Hardbody, Crystal West, is quite an impressive lady. I usually skim through that section of the mag, but the headline about her training to break the men’s world pullup record caught my eye, so I had to read it. Wow, she can do 50 pullups in a minute. Unreal. Then I read that she’s a former New York City lawyer. Strong, sexy, muscular and smart. What a great role model and inspiration. Gerald Simpson Boca Raton, FL

Crystal West.

New Pain for Record Gains There’s nothing quite like finding a training technique, applying it and seeing results start piling up immediately. After I purchased the Ultimate 10x10 Mass Workout e-training program and devoured it in one sitting, I was excited. Doing 10 sets of 10 reps with a lighter weight and 30 seconds of rest between sets was fast, and what an amazing pump. Well worth the pain of those last few sets. Then I started noticing that the pumped size was sticking around. I’d suddenly gained five pounds of muscle in a month. Amazing. Thanks for another workout that really works! Silvio Samuels via Internet Editor’s note: For more on 10x10 see Train, Eat, Grow on page 72. To get the Ultimate 10x10 Mass Workout e-training program, visit www.X-traordinaryWorkouts.com. Vol. 68, No. 7: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Publishing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at additional mailing offices. POSTMASTER: Send address changes to IRON MAN, P.O. Box 90968, Long Beach, CA 90809-0968. Please allow six to eight weeks for change to take effect. Subscription rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mexico and other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders must be in U.S. dollars. Send subscriptions to IRON MAN, P.O. Box 90968, Long Beach, CA 90809-0968. Or call 1-800-570-4766 or 1-714-226-9782. Copyright © 2009. All rights reserved. No part of this magazine may be reproduced in any manner without written permission from the publisher. Printed in the USA.

304 JULY 2009 \ www.ironmanmagazine.com

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Neveux

I got my March ’09 IRON MAN, and I was so excited to see myself up close and personal [in Lonnie Teper’s Rising Stars section]. I just wanted to take time to personally thank you for the amazing opportunity. Watch for me at the ’09 Nationals. Leonardo Pacheco via Internet

Neveux

Incredible Interview