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AUGUST 2009 / IRON MAN MAGAZINE—WE KNOW TRAINING™

ARNOLD! PAGE AFTER PAGE OF RARE PHOTOS

ARNOLD Dramatic Photos of the Oak In His Prime!

Unbelievable Bench Press! 675 at 165 Bodyweight How Joe Mazza Did It

ARNOLD: RARE PHOTOS OF THE OAK

Through the Wall You Can Blast Past Mass Plateaus AUGUST 2009 $5.99

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www.ironmanmagazine.com \ APRIL 2006 261


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108 ARNOLD

70 TRAIN, EAT, GROW 118 10x10’s greatest hits—best bodypart workouts.

100 A BODYBUILDER IS BORN 49 Ron Harris lays out the mass-building cure for the summertime blues.

108 ARNOLD Rare, classic pics of the king of bodybuilding— perfect for framing and motivation for training.

142 AZARIAN SHOULDER ASSAULT How Alex Azarian activates his delt-size detonator. Cory Crow interviews the national-level flexer.

156 GIFT OF THE GRAPE, PART 2 Jerry Brainum concludes his look at resveratrol, an amazing anti-aging antioxidant.

174 CONFESSIONS OF A RECOVERING BODYBUILDER Drug-free champion Skip La Cour continues his tale of obsession, self-absorption and antisocial behavior.

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176 184 HEAVY DUTY

Arnold Schwarzenegger appears on this month’s cover. Photo by Caruso.

675 at 165 Bodyweight How Joe Mazza Did It

Past Mass Plateaus AUGUST 2009 $5.99

192 POWER SURGE

BEGINNER’S WORKOUT From the Bodybuilding.com archive, Callum Mahoney outlines the legendary Iron Guru’s starter program, a controversial out-of-the-blocks muscle builder.

Photos of the Oak In His Prime!

Through the Wall You Can Blast

John Little reveals Mike Mentzer’s findings on ab training and motivation.

216 VINCE GIRONDA’S RAW

ARNOLD Dramatic Unbelievable Bench Press!

Vol. 68, No. 8

Sean Katterle lays out the program of one of the best benchers in the world, Joe Mazza. Would you believe 675 at 165 pounds? Unreal!

ARNOLD! PAGE AFTER PAGE OF RARE PHOTOS

266

ONLY THE STRONG SHALL SURVIVE

238 PROFILES IN MUSCLE: ROLAND KICKINGER From Austria to the bodybuilding stage to Hollywood: Kickinger the conqueror.

246 IFBB MS., FITNESS AND FIGURE INTERNATIONAL An image homage to the victors of the ladies’ body battles in Columbus, Ohio.

250 FEMME PHYSIQUE Steve Wennerstrom, IFBB Women’s Historian, looks back at the Ms. Olympia.

266 ONLY THE STRONG SHALL SURVIVE Coach Bill Starr takes you through the wall—overcoming sticking points.

192 156 GIFT OF THE GRAPE

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DEPARTMENTS DEPARTMENTS

32 TRAIN TO GAIN Size on the tri’s, strip away bodyfat, and Joe Horrigan busts shoulder-training myths.

46 SMART TRAINING Coach Charles Poliquin shows how negative emphasis can equal positive muscle gains.

54 EAT TO GROW Faster muscle refueling, super algae and calcium—a testosterone booster?

100

A BODYBUILDER IS BORN

82 NATURALLY HUGE John Hansen looks at tested vs. untested contests and proper program splitting.

90 SHREDDED MUSCLE Drug-free bodybuilder Dave Goodin’s psychology for overcoming stage fright.

94 CRITICAL MASS Steve Holman’s tips for faster fat loss.

224 NEWS & VIEWS Lonnie Teper’s behind-the-scenes look at the world of bodybuilding—plus his Rising Stars.

240 PUMP & CIRCUMSTANCE Ruth Silverman and her camera capture the hard curves of the women’s side of the physique sports.

254 MUSCLE “IN” SITES Eric Broser checks out a couple of hot forums, reviews a classic Flex Wheeler DVD and then merges Positions of Flexion with his P/RR/S.

258 BODYBUILDING PHARMACOLOGY Jerry Brainum looks at new research on muscle destruction from steroids.

274 MIND/BODY CONNECTION Bomber Blast, meditation sensation and BodySpace Physique of the Month Eric Abenoja.

286 READERS WRITE

In the next IRON MAN: Come September, we get up close and personal with another Austrian Oak, Tony Breznik, the 2008 Mr. Austria. You won’t believe the muscle size on this dude, and he’s been training for less than five years! Plus, we have a high-flying pictorial of Fitness Olympia and International champ Jen Hendershott. Lensmaster Michael Neveux took Jen and her trusty trampoline to the beach for some flippin’ great pics. Also, we’ve got more 10x10 spin, P/RR/S success, new heat-shock protein research and X-Factor arm training to get you growing. Find the September issue on newsstands the first week of August.

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 Founders 1936-1986: Peary & Mabel Rader

by John Balik

Iconic Images

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This issue is our annual Arnold birthday special, and we’re featuring the photos of Jimmy Caruso and Gene Mozée. Jimmy and Gene were both honored by IRON MAN with the Art Zeller Artistic Achievement Award— Gene in 2001 and Jimmy in ’02. The images of Arnold that begin on page 108 underline the greatness of their talents. Each picture is a priceless example of their art that highlights arguably the best bodybuilder of all time. We present most of them one to a page so you can more easily frame them for your home gym. Enjoy! Speaking of outstanding photographers— and another recipient of the Art Zeller Artistic Achievement Award—here’s to my good friend Chris Lund, who we honored in 2004. Has anyone brought more enthusiasm and intensity to workout photography? If you’ve ever had the privilege of being photographed by Chris or watching one of his gym shoots, you’ve seen someone who was absolutely obsessed with getting everything out of his subject. Perfectly lit, jaw-dropping muscle plus technical excellence are the hallmarks Jimmy Caruso. of his work. As relentless as his demands on his subjects were, his demands on himself in pursuit of the perfect image were even more so. The intensity and sheer visceral grit of his black and white photography have been copied by many but never equaled. The photograph is always a reflection of the photographer and his sensibilities, and Chris’ deep love of the sport of bodybuilding and respect for his subject are visible in every image. He’s the last holdout for film; he’s never shot digital. Now Chris has decided to turn the page—he feels he’s taken his art as far as he can, a decision that marks the end of an era. Chris defined the look of Flex with his wonderful images for more than 20 Gene Mozée. years and is the last of the artistic team that worked directly with Joe Weider—as Mike Neveux and I did before him. Chris is more than a gifted photographer who worked incredibly hard at his craft. He’s a genuine character—and I say that with great affection. His British accent coupled with an absolutely in-your-face honesty make him fun to be around. Quick to laugh with a sardonic sense of humor, Chris will be missed for both what he brought to the sport and what he Chris Lund. means to those of us who call him a friend. IM 26 AUGUST 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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One of Arnold’s favorite machines was the Nautilus pullover, but free weights were the dominant force in his workouts.

32 AUGUST 2009 \ www.ironmanmagazine.com

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Machines Are Gravy The first thing I noticed when I pulled into my gym’s parking lot was that a group of older Body Masters machines was assembled out in front. Also out front was a large truck from which workers were unloading a full line of brand-new, high-tech machines. Though I confess to being excited, I was nowhere near as excited as I would have been years ago. For about two years I thought free weights were obsolete junk and machines—specifically, Nautilus machines—were the absolute best training tools an aspiring bodybuilder could use. It all started in September 1987 as I began my freshman year at the University of California, Santa Barbara. I’d been lifting throughout high school at home, in my friend Paul’s attic for one school year and the local Boy’s Club in Waltham, Massachusetts. Once I got to UCSB, my first order of business, probably as important to me as buying my textbooks, was finding a place to train. There was a free campus gym at the time—inside a big trailer. It was filled with free weights but sickeningly crowded, and it had terrible ventilation—hot as hell and stinking of sweat and mildew. At the campus bookstore I’d picked up two books that would have a huge influence on me: The Nautilus Bodybuilding Book by Arthur Jones, and The Nautilus Advanced Bodybuilding Book by Ellington Darden, Ph.D. Being a typical impatient 18-year-old, I read the advanced book first. Both Jones and Darden were incredibly persuasive, and they convinced me that if muscle building was what I wanted, I needed to train on Nautilus machines. So instead of the free gym that had all the weights I would have needed, I paid to join the school’s Nautilus gym. There I followed the advanced routines—I’d been lifting for a few years—and started to make progress. I lived in Venice in the summer of 1988 before heading back to Boston. I was transferring to Emerson College, and I stupidly missed a great opportunity because of my blind devotion to Nautilus. I walked into the old World Gym on Main Street and faced Joe Gold at the front desk. Joe founded both the Gold’s and World Gym chains, and training at his flagship location would have been an excellent crash course in bodybuilding. Though it wasn’t as flashy and loud as Gold’s Gym in Venice a couple of blocks away, a lot of stars trained at World in the late ’80s: Arnold, Lou Ferrigno, Samir Bannout and Robby Robinson, to name a few. Me, the know-it-all 18-year-old punk, looked around and asked Joe, “Where are the Nautilus machines?” Gold was a blunt, no-nonsense guy. His gym had free weights and some great machines, some of which he

had built himself—but no Nautilus. “Why don’t you go find a Nautilus gym?” he asked, which was his way of telling me to get lost. So I did. During most of my sophomore year of college, I trained at the YMCA in Boston next to Northeastern University—because it had a full line of Nautilus equipment. In all that time my bodyweight went from about 145 to 155—not too spectacular for a teenager who really should have been growing pretty fast. I didn’t eat enough, of course, but that was starting to change. It wasn’t until after I competed in my first contest in March 1989 that I finally joined a different gym—a World Gym in Newton, Massachusetts, only a few miles from home. I started using both free weights and machines—and by the end of that year my weight was up to 175. At last I realized that I’d been shortchanging myself by using machines only. Free weights are the training tools that have transformed the bodies of literally millions of men and women over the years, and they can never be replaced by machines. As much as I love some machine lines—like Hammer Strength—I would never again use only machines. Basics like squats, dumbbell and barbell presses, rows, curls and extensions will always produce results. It’s more difficult to master proper form on and control free weights, which is a big part of why they’re so effective. Simply put, they force you to work harder. No leg machine ever created will ever work you harder than a heavy set of squats for 10 to 12 reps. I gave all the new machines at my gym a try. They were interesting and definitely would be suitable as finishing movements after free-weight rows and chinups, but I’d never use any of those wonderful, brand-new high-tech machines as the foundation of any workout. They’re great adjuncts to free weights but not a replacement. Free weights will always be the meat and potatoes of training tools. Machines will always be the gravy. —Ron Harris

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Editor’s note: Ron Harris is the author of Real Bodybuilding: Muscle Truth from 25 Years in the Trenches, available at www.RonHarris Muscle.com. It’s best to start your bodypart routines with basic exercises like chins. Finish with machines.


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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10x10 Muscle Expansion Q: I just read your e-book X-Rep Update #1 and your Ultimate 10x10 Mass Workout. I’m thoroughly impressed. What great info. I learned a lot and am applying many of your methods. I was especially intrigued with the fascia-expansion workout in X Update. It makes sense to end a bodypart routine by supersetting the contracted-position exercise with a stretch one to make room for extra growth to happen; however, I can’t superset in my crowded gym. What do you think about just ending each bodypart workout with 10x10 on a stretchposition exercise to expand the fascia? A: Man, we love it when bodybuilders use their heads and come up with a killer idea. That’s an excellent way to use 10x10 to get a major size surge, one we hadn’t considered. It’s an ideal solution

34 AUGUST 2009 \ www.ironmanmagazine.com

for trainees who want to continue to use heavy weight on the big exercises but still add on 10x10 to get a big bang in muscle gains. Your idea adds a new dimension to Hany Rambod’s FST-7 method. He suggests ending each bodypart with seven quick sets of an isolation exercise, like leg extensions, to engorge the muscle with as much blood as possible. According to Rambod, that stretches the fascia from the inside. The fascia, which are fiber encasements, constrict growth— like a tight sausage casing—so stretching them can loosen them and unleash a new level of growth quickly. Your idea is similar but maybe even better: You do a few heavy sets of a midrange exercise, like chins for lats, and a contracted-position move, like stiff-arm pulldowns. Now you’ve got a major pump going. Then you end with a stretch-position exercise, like pullovers, for 10 sets of 10 reps to elongate the fully-engorged muscle over and over. Talk about extreme fascia expansion—but that’s just the tip of the hypertrophic iceberg. By ending with a stretch move for 10 sets of 10, you’ll be getting an extreme amount of target-muscle elongation—100 reps worth, to be exact. That produces other key mass-building reactions, like anabolic hormone release in muscle and possible fiber splitting. Remember the animal study that produced a 300 percent muscle-mass increase from only one month of stretchoverload workouts? You’re mimicking that effect, which, as researchers showed, can produce incredibly fast size results. [Note: For the uninitiated, to incorporate 10x10, take a weight with which you can get about 20 reps but only do 10; rest for 30 seconds, then do 10 more, and so on until you complete 10 sets in about 10 minutes. The first few sets will be easy; the last few will be brutal. For more information and programs, see The Ultimate 10x10 Mass Workout e-program.] —Steve Holman and Jonathan Lawson www.X-Rep.com

The Power/Rep Range/Shock Workout There’s much more to muscle growth than increasing the size of fast-twitch fibers. You have capillary-bed enlargement; increases in mitochondrial enzymes, stored ATP, phosphocreatine, glycogen and triglyceride; and fiber splitting, or hyperplasia. Let’s also not forget the different types of fast-twitch fibers, as well as the slow-twitch ones. Training to enhance all of those facets of hypertrophy is the only way to reach maximum size potential, and Eric Broser’s Power/Rep Range/Shock training system does just that. During Power week you use big exercises for low reps. For Rep Range week you run the gamut of ranges—seven to nine, 10 to 12 and 13 to 15. For Shock week all bets are off, and you bombard every muscle with intensity techniques like drop sets and supersets. That’s a simplified explanation. Broser has gone to great lengths to incorporate key rep tempos for each week to enhance the desired size effects. You’ll see exactly how it works in his new eprogram, The Power/Rep Range/Shock Workout. He provides all the details and more. There are printable templates for every workout—12 in all. You also get a big Q&A section that discusses DoggCrapp training, P/RR/S variations, forced reps, home training and cardio. Plus Broser interviews drug-free pro bodybuilder Kyle Harris on his success with P/RR/S—before and after photos included. It’s one power-packed e-workout program. Get it and prepare to grow! —Steve Holman Editor’s note: Eric Broser’s Power/ Rep Range/Shock Workout is available as an instant download at www .X-traordinaryWorkouts.com.

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Size On the Tri’s Without Elbow Pain Q: I’m 48 years old, and I’ve been training with weights for decades. I’ve always had trouble building my triceps. Almost every exercise that I do to directly work them hurts my elbows. Do you have any advice? A: First, don’t do the exercises that hurt. Even if you’re down to one exercise that directly hits the triceps, do that one only. Each of us has a unique musculoskeletal system. I’ve trained thousands of clients over the years, and none respond to the same set or exercise in exactly the same way. I will give you an example. Many years ago I often trained with a very good bodybuilder who had “bad elbows.” When he worked his chest and triceps, he did the same routines each time—very heavy too. He’d do enormously heavy flat-bench presses—315 for eight reps and bounce 405 off his chest for two with a barbell. Then he’d do very heavy incline presses with a barbell—still keeping the weight too high and struggling to get two or three reps. His finishing exercise was flat flyes with the 100s, and most of that motion was pressing. Come time for his triceps, he’d load the cambered bar up for French presses, or, as some people call them, lying triceps presses. Every rep he did was torture. He looked around at other huge guys and saw them doing the same exercises without any problem. He concluded that they, too, were going through all this torture to get their chest and triceps huge or that something was wrong with him. He figured he had to go through the pain in order to look like them. Not so! There shouldn’t be pain in bodybuilding. You may feel burning in the tissue or get out of breath from some heavy squats, but being in pain is a really bad place to be. The guy I trained with would get cortisone shots and ice the heck out of each elbow just to move from day to day, and he lived in constant pain. I watched it close up. I asked him why he didn’t use dumbbells, cables or machines for chest and triceps, use less weight and do more reps. His response: “You can’t grow like that!” So I started to train on my own again. My point is that you can grow by lifting logs if you’re

isolating the muscles properly. Take the problem with your elbows. Many ligaments and tendons move right near the elbow; however, it’s been my observation that it’s usually one of three—or all three—that causes problems. Often it’s a tendon that is snapping over the elbow, but that usually doesn’t cause long-term and severe pain. Torn ligaments, however, can. In the elbow, the ulnar collateral ligament tenses and relaxes with muscular response to the inner part of the forearm. The radial collateral ligament tenses and relaxes in response to use of the backside of the forearm—that’s also where most people get tendinitis, or what’s often called tennis elbow. You could have that problem, so go to a physiatrist—an allopathic M.D.—who knows the biomechanical body better than any other type of doctor. Also in the elbow is the articular capsule. That’s where synovial fluid is released in order to keep parts working—like oil in your automobile’s engine. That capsule, or sac, can become inflamed and stop producing the synovial fluid that is vital for movement of the elbow joint. Let’s say that no one can pinpoint anything and you have to figure it out on your own. Here’s what I’d tell anyone with your problem: Warm up your elbows with the lightest of weights— really light pushdowns with 20 to 30 pounds, two sets of 20 reps. You’re not going to blow your entire workout, as my friend might say. Continue doing pushdowns, trying different bars or a rope, and see which one changes the way your wrist moves enough to keep your elbow from being injured. The position that you hold the bar in and how your wrist is aligned with the ulna and humerus greatly affects how your elbow works. That may seem like a painstaking process, but it’s the only way you’ll ever find out which exercises are biomechanically right for you. It may take weeks or months, since you’ve probably created multiple problems. Do two heavy sets with a weight that gives you 10 perfect reps on pushdowns with a straight bar, and then rest your triceps for four days. Come back, warm them up again and use a V-shaped bar. That changes not only your wrist placement but also the emphasis on the muscles and tendons. Do two sets, and then rest your elbows for four more days. Then try a rope. Repeat until you solve the puzzle. Not everyone’s body is biomechanically designed to lift weights the way others do. I have three friends who have what is called ankylosing spondylitis arthritis. They’re relatively certain they got it from going too heavy while using anabolic steroids. Often it’s not the steroids that cause the problem; it’s people who don’t work within their biomechanical structure and its limits. —Paul Burke 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 “Burke’s Law” training DVD is also available.

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Here’s How To Put Your Muscle-Building and Fat-Loss Mechanisms on auto-pilot. Muscle-Building Technology Just Took A GIANT leap from the Past into the Future Dear friend, In the 1950s and ’60s, a handful of DRUG-FREE bodybuilders and elite celebrities made shocking gains in muscle size, (ranging from 25 to 30 pounds) in only three to four months while dissolving countless pounds of fat when they began using a special protein formula developed by renowned nutritionist Rheo H. Blair in Hollywood, California. For 40 years the formula was lost, until now. We recently “rediscovered” the “lost formula” he used to develop this special blend of protein and have made it available to you for the first time in years in Pro-Fusion™! Listen, you may be one of many bodybuilders who mistakenly believed that you’d have to “choke down” wretched-tasting protein all day long in order to achieve worthwhile training results. Well those days are over… Prepare to GROW!! When you start using this once “lost” growth technology available in Pro-Fusion™, you’re going to launch your progress into warp speed. Research has proven when you consume a combination of the long-lasting anticatabolic action of casein protein with the short-term anabolic action of whey protein, you trigger several mechanisms responsible for unparalleled muscle growth. At the same time, you’ll starve the stored bodyfat, causing your body to burn fat virtually 24 hours a day! Then all you have to do is feed that process every two to three hours, and you’ll teach your body to burn fat and grow muscles.

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How to Strip Off Bodyfat The formula for losing bodyfat applies to you just as it does to a professional bodybuilder, but the pros take it much further than most typical bodybuilders ever do. To lose bodyfat, take in fewer calories than you burn. If you have more energy going in than out, an energy surplus, you’ll gain weight. If you have more energy going out than in, you have an energy deficit, and you’ll lose weight because you’ll force your body to draw on its energy stores—bodyfat. Many diets and diet-and-exercise plans can produce the energy deficit required for fat loss, but some are better than others. A healthful and practical diet-and-exercise strategy can be sustained over the long term without any loss of muscle. My next series of columns will provide many facts and tips you can use to help you devise such a strategy. Here’s the first group: 1) Don’t confuse weight loss with fat loss. You want fat loss, not just weight loss. 2) Most men store their fat around their waists, and most women store it around their hips and thighs. It’s a gender issue. 3) Bodyfat can’t be melted away through plastic wraps, saunas or steam baths. It can’t be rubbed away through massage or vibrating and rubbing machines. Nor can it be dissolved by a dietary supplement. 4) Sweating—whether through saunas, special bands, belts or wrappings—doesn’t produce fat loss. It produces water loss, which you regain through fluid intake. 5) No matter how many situps, crunches, twists or whatever else you do, you won’t whittle away fat from your waist. You achieve fat reduction internally, and only if you’re in sufficient energy deficit for a sufficient period. The body sheds fat overall, from some places more than others—or not at all. The only way to spot-reduce fat is through surgery, which has dangers and isn’t a long-term cure.

6) To avoid muscle loss while you strip off bodyfat, you must lose fat slowly and avoid overtraining. Make one pound a week the maximum rate of weight loss. 7) Train as if your priority is to build muscle. Keep your routines short, hard and focused on the basic exercises. Train with progressive poundages if possible, although that may not be possible on a fat-loss program if you’ve already trained for a long time. At minimum, maintain your current strength and muscle mass as you strip off bodyfat. 8) The more food you can eat and still lose bodyfat, the easier it will be for you to sustain the plan because you won’t suffer the deprivation that most people feel when they diet. To be able to have a satisfying calorie intake, increase your calorie output. The more energy you burn through exercise and general activity, the more food you can have and still be in a calorie deficit. 9) The simplest, most practical, cheapest, low-intensity exercise is walking. If you walk for an hour each day on top of your usual activities, you’ll use up an additional 400 calories, depending on your pace. 10) If you prefer to use an elliptical or cross-trainer or a rower, climber or stationary cycle instead of walking, that’s fine. Still, you can walk outdoors anywhere, without special equipment. For the alternatives you need equipment and a gym, unless you have your own gear at home. 11) Each mile covered by foot, whether you walk at a snail’s pace or run it as fast as you can, burns about 100 calories. Of course, the faster you cover a given distance, the more quickly you’ll burn the 100 or so calories. The quicker you cover it, of course, the more it will tire you. While it’s easy to walk at a leisurely pace, it’s a rigorous workout to run. Which are you more likely to do on a daily basis? 12) If you get a home treadmill, you can make walking even more convenient. You can walk while watching TV, listening to music, or holding a conversation. You also have climate control and other advantages over walking outdoors. You can do some of your walking outdoors and some of it indoors, depending on your preference and the weather. 13) Analyze how many calories you’re currently taking in each day. Maintain a food journal for a week of your normal food and drink consumption. Write down everything you eat and drink and the precise quantities, and be honest with yourself. 14) Use a printed calorie counter or go to www.Calorie King.com, to find the calorie value of what you eat and drink. Compute the total number of calories you take in over the seven days, and then divide the total by seven to produce your daily average calorie intake. Next month I’ll give you another bundle of facts and tips to guide you further. —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 638-page 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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Shoulder Training Myths Persist much more natural motion. The bony prominence on the ball passes underneath the roof of the shoulder. The second way to cause impingement is to raise your arm straight up, as if performing a full front delt raise. Many trainees have learned from experience that full front raises cause shoulder pain. It’s common to see trainees perform them to 90 degrees only. When a trainee comes to my office complaining of shoulder pain from weight training, I ask him or her to go through the details of his or her shoulder, chest and back workouts. Often when I ask what exercises hurt the shoulder, the reply is, “Everything.” Everything hurts because the trainee has tendinitis and bursitis from performing exercises that cause impingement. Many physicians oversimplify, or don’t understand, the problem. Their solution is to stop weight training. No trainee wants to hear that. The more logical solution is to remove the problem exercises. That means eliminating laterals with the front of the dumbbell turned down, full front raises and upright rows. It’s usually accompanied by rotator cuff strengthening and shoulder stretches. The result is a trainee who has less shoulder pain and is back in full training. My advice is to keep your hands in a neutral to slightly upward rotated position to protect the shoulder. Drop upright rows altogether. If you have to perform front raises, take the raise to 90 degrees only, but keep in mind that you can still have impingement at 90 degrees. The exercises that develop the front delts include military presses, behind-the-neck presses, bench presses, incline presses, flyes and laterals. You won’t lose any development by dropping front raises. Please heed this advice, miss fewer workouts due to shoulder pain, and save yourself much care for your shoulder in the future. —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 7Minute Rotator Cuff Solution by Horrigan and Jerry Robinson from Home Gym Warehouse, (800) 447-0008 or at www .Home-Gym.com. Neveux \ Model: Chris Jalali

I’ve addressed gym myths about shoulder training for 20 years. Much to my surprise, the myths still survive. I was presenting a sportsmedicine lecture on the shoulder in April 2009 when one of the doctors in the audience asked about performing lateral raises with the front of the dumbbell turned down. If doctors at a sportsmedicine lecture still wonder about that, I’m certain that trainees and trainers aren’t quite clear on it either. We’ve all heard a training partner, friend or personal trainer instruct someone in the performance of the lateral raise. What do we typically hear? “Raise your arm to the side and turn the front of the dumbbell down as if pouring water from a pitcher.” That sounds innocent enough; however, there is a problem with that. A part of the shoulder is predisposed to problems—the space under the roof of the shoulder. The roof of the shoulder is made of a bone, the acromion, and a ligament, the coracoacromial ligament. If you put your hand on top of your shoulder, you can feel the bony roof. The shoulder is a balland-socket joint, which is located beneath the bony roof. The ball has a bony prominence that can bump into the bony roof. Sensitive and important anatomical structures are in the space below the roof: the long head of the biceps tendon, a rotator cuff tendon a fluid-filled sac, or bursa. When the ball bumps into the roof, the two tendons and bursa become entrapped, or impinged. Bumping the ball into the roof can create tendinitis and bursitis, or inflammation. The problem is called subacromial impingement. Two movements produce it. The first is raising the arm in any way with internal rotation, or “turning the front of the dumbbell down” during laterals. Upright rows are another way to raise the arm in internal rotation. Internal rotation with elevation doesn’t allow the bony prominence to pass under the roof. Rather, it drives the bony prominence into the bony roof. The military press is exactly the opposite in that the shoulder is in external rotation, which is a

42 AUGUST 2009 \ www.ironmanmagazine.com

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75$,172*$,10$667$&7,&6 Does Repetition Speed Matter? muscle with aging begins in the peripheral areas, particularly the lower body. The adage “The legs are the first to go” is all too true for most people. If you look at photos of aging former competitive bodybuilders, you’ll usually find that their legs show the greatest degree of muscle atrophy—although far less than would have occurred with a total lack of training. Why would doing power training build muscle more efficiently? Muscle biopsies suggest that it causes more damage to muscle fibers than traditional concentric reps, leading to a greater degree of protein remodeling in the trained muscle. Type 2 muscle fibers are most susceptible to that type of damage. In short, with power training, you maximize training the muscle in all phases of the rep. Another factor may involve anabolic hormones. In a study published in 2003, 10 young men, average age 24, did two common upper-body and two common lower-body weight exercises for four sets of 12 reps using a weight equal to 80 percent of one-rep maximum, with 90 seconds of rest between sets. The object of the study was to determine the hormone responses to concentric and eccentric muscle contractions. The results showed that while total and free testosterone levels rose slightly during both types of muscle contraction, only the concentric contraction produced a significantly greater release of growth hormone. The authors suggested that it was related to the higher intensity involved in such contractions. It’s easier to lower a weight than to lift it. Perhaps the biggest danger when considering incorporating power training is not controlling the weight. While you want to move the weight as fast as possible, you should never resort to throwing it up. Not only does that take the stress off the muscle, but it can also result in serious injury. In fact, it would be prudent to thoroughly warm up before attempting power training. Always maintain control of the weight, and don’t forget to make the lowering phase last for three to five seconds for best results. —Jerry Brainum www.JerryBrainum.com Neveux Binias Begovic

Few bodybuilders appear to pay much attention to how fast they do an exercise. A typical repetition consists of a raising phase, in which the muscle shortens, and a lowering phase, in which it lengthens. The research differs on which phase produces more gains in size and strength. Most studies, however, suggest that the lowering phase— the eccentric, or negative, phase—may produce faster muscle gains. That’s because the muscle is under more stress during eccentric muscle contractions than during concentric, or positive, ones. The increased stress results in more damage to the muscle fibers. The body compensates for the damage by increasing the density of the damaged fibers, which results in increased muscle size and strength. Findings about how exercise cadence affects muscle gains have led to such advice as taking three to four seconds to raise the weight followed by three to five seconds to lower it. Emerging evidence, however, indicates that this may not be the most efficient method of building muscle. Studies suggest that power training is, in fact, the most efficient way to boost muscle gains. Power training with weights means you raise the weight as fast as possible, although still keeping it under control, and taking three to five seconds or more to lower it. One study compared fast and slow contractions in 12 young men training biceps. They trained one arm using fast contractions and the other using slow contractions. Using fast contractions resulted in more gains in type 2 muscle fibers, the ones most amenable to growth in size and strength. Another study had subjects do leg extensions three times a week for six weeks using slow, fast or mixed muscle contractions. Only the fast group showed significant muscle gains, an 11.2 percent enlargement of type 2 muscle fibers. The latest study comparing power training to traditional weight training focused on older men. Twenty men, aged 69 to 79, were placed in two groups. Nine of them used traditional weight-training techniques, involving two to three seconds of concentric muscle contractions followed by two to three seconds of eccentric contractions. The other men engaged in power training, lifting the weight as fast as possible while maintaining a lowering phase of two to three seconds. Both groups did the same workout of basic upper- and lower-body exercises, resting 90 seconds between sets. They did three sets of eight reps for each exercise using a weight equal to 40 percent of one-rep maximum for the first two workouts. The weight was progressively increased to 50 percent of one-rep max for the third and fourth workouts, then 60 percent for the remaining training sessions, which continued for 10 weeks. Power training was more effective in increasing muscle thickness in the older men. Both groups gained muscle thickness in the biceps, but those using the power training gained more. Only the power trainees gained muscle thickness in their thighs. That’s highly significant because the loss of

References Shepstone, T.N., et al. (2005). Short-term high vs. Lowvelocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men. J Appl Physiol. 98:1768-1776. Nogueira, W., et al. (2009). Effects of power training on muscle thickness of older men. Int J Sports Med. 30(3):200-204. Durand, R., et al. (2003). Hormonal responses from concentric and eccentric muscle contractions. Med Sci Sports Exer. 35:937-943.

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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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by Charles Poliquin

Negative Emphasis for Positive Muscle Gains Q: Which part of a weightlifting repetition builds more mass, the negative or the positive? How many seconds should each last? A: The negative part is most responsible for building size and strength. Exercise physiologists call it the tissueremodeling phase of the repetition cycle because lowering weights, not lifting them, is what causes muscle soreness, and that’s the stimulus for the biological adaptation of hypertrophying the muscle fibers. The time taken to lift weights is referred to as tempo. Varying it is a great way to keep making gains in the gym. For general muscle-building purposes take one to three seconds for the positive phase and three to six seconds for the negative phase.

Q: Can you explain your protein goal system for fat loss simply? A: For losing fat quickly, I like what I call the protein goal diet. High protein (1.5 to two grams of animal protein per pound of bodyweight), high omega-3s (1.5 grams per pound of bodyfat in fish oils) and carbs limited to green veggies (but eaten in unlimited amounts). To fit in that much protein, shoot for six to seven meals a day. Want better muscleTaking branchedbuilding results? chain amino acids Take three to six during training can count as a seventh seconds to do meal. A two-hour fast the negative, or before bed is recomlowering, phase of mended, so if you each repetition. screw up and hit only four or five meals one day, don’t try to cram in the last two. Hey, you messed up, but you still made 80 percent that day, and that’s okay. Start again the next day. After a strict 14-day initial phase, add a cheat meal every five days until you’re at less than 10 percent bodyfat. Then you can have a full cheat day. As for the ladies, same thing; just multiply the protein goal by 0.6. Most nutritionists advocate diets that have worked for them, which isn’t always a good thing if the coach is a carb-tolerant ectomorph. While I’m definitely a fan of low-carb diets for 75 percent of the population, I acknowledge Neveux \ Model: Jonathan Lawson

Q: Based on your recommendation, I’ve considered purchasing thick-handle dumbbells, but they are way out of my price range. Plus, I have space limitations. Is there an alternative?

A: At the Poliquin Strength Institute and in all the gyms I have consulted for, thick-handle dumbbells are a staple. They’re not cheap by any means, and you can find them only in top-notch training centers. There is, however, an alternative: Fat Gripz, the brainchild of one of my best students, PICP level 2 coach Werner Brüggeman. They’re tough as hell and fit on any regular weight-training implement better than anything else I’ve seen. Now you have no excuse for sporting your weak 11-inch arms. To get your own pair, go to www.FatGripz.com.

46 AUGUST 2009 \ www.ironmanmagazine.com

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60BSUUSBJOJOH It usually takes about 10 minutes of steady-state cardio before the body begins to use fatty acids as energy. staying lean for a solid 18 months, you can actually make yourself carb tolerant. Just watch the subscapular skinfold site—as the reading goes down, carbohydrate tolerance goes up. Food rotation, especially varying your proteins, is very important, but it doesn’t need to be complicated. I suggest labeling the meats you usually cook at home as “home foods” and making a point of avoiding them when dining out or traveling. So, for example, chicken, salmon and bison at home; steak, eggs and halibut on the road. In a nutshell, that’s what the protein goal is all about. Q: My friend, who is a personal trainer, says that it’s useless to do more than 20 minutes on the treadmill because you surpass your optimal fat-burning zone. Is there really an “optimal fat-burning zone”? Am I wasting my time running for 40 minutes?

that most people can still get results with a carb-based diet. It just requires more precision than the average Joe can usually commit to. Need a handy way to calculate the amount of protein to eat per meal? Animal protein is roughly 22 percent protein; so 100 grams of chicken, beef or scallops would translate to around 22 grams of protein. If your daily protein intake is 400 grams and you eat six meals a day, shoot for 300 grams of animal protein at each meal (300 x 22 percent = 66 grams of protein, x 6 meals = 396 grams a day). It’s not ultra-exact, of course, but you don’t need to be obsessive to lose bodyfat. All is not lost for the 75 percent of the population who don’t tolerate carbs well. I believe that by getting lean and

A: Your friend’s knowledge of exercise physiology is rather limited. Did he get his certification from the back of a cereal box? He’s confusing fuel sources and physiological changes. From a strict physiological standpoint, it takes your body 10 minutes after you start steady-state exercise to derive most of its energy from circulating free fatty acids. Free fatty acids will be the primary fuel burned for two to four hours, depending on your aerobic capacity. After that you’ll actually start going through your amino acid pool reserves—mainly the liver and muscles. At that point up to 30 percent of the energy comes from broken-down amino acids. That’s why chronic aerobic exercisers look like concentration camp prisoners. Their protein stores are cannibalized to supply the energy demands of their training volume. That doesn’t mean you need to watch all episodes of “Band of Brothers” during your next aerobic workout. The source of fuel is only part of the equation for optimal composition changes.

48 AUGUST 2009 \ www.ironmanmagazine.com

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60BSUUSBJOJOH The problem with push/pull routines is that if, for example, you work triceps after chest, your triceps will be too fatigued to derive growth stimulation from the direct arm work.

Energy demands during exercise are important, but even more important are the energy demands postexercise and the hormone shifts during specific exercise regimens. If you’re interested in increasing lean body mass and decreasing fat tissue, interval programs of 20 to 40 minutes are best. Q: What are the best muscle-building activities that don’t require setting foot in a gym? A: According to research and basic observation, the best are mountain climbing and grappling sports, such as judo and wrestling. Your results, however, would be much slower to come than with weight training and with far greater risk of injury. Mountain climbing is great if you live in Aspen but not too accessible if you live in Omaha or Fort Lauderdale. If you’re unskilled at grappling sports, there would be minimal training effect, as you would be spending more time on your back than the most desired red-light-district professional. If you’re talking about at-home, no-equipment exercise and are very weak, you can always do pushups and dips, but that gets old fast. As you get stronger, you’ll have to do countless reps to get a training effect. Q: I was brought up on the idea of push/pull—

chest/triceps, back/biceps—training. Is that the most effective way to build mass? Also, would it be better to split my routine to one bodypart in the morning and another at night? A: Actually, push/pull is one of the dumbest way to train. When you train chest and triceps together, for example, by the time you’ve finished training your chest—which almost always involves the triceps—your triceps are fried, and you end up using pansy weights that do little to stimulate triceps growth. The same goes for back exercises, which almost always involve the elbow flexors. 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 179. IM

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Milk, Estrogen, IGF-1 and Insulin Many years ago I had a discussion with a man who went on to win multiple Mr. Olympia titles. When I asked him about drinking milk, he told me that he always removed all dairy foods from his

diet prior to a contest, explaining that milk was “rich in estrogens.” Estrogens are associated with fat deposition just under the skin, which obscures muscular definition. In addition, estrogen

retains water, blunting hard-earned muscularity. You may recall the scene in the film “Pumping Iron” where Arnold Schwarzenegger is asked about drinking milk. He responds by stating that “milk is for babies.” But does milk actually contain active hormones, particularly estrogen? Like testosterone, estrogen is a steroid hormone and is rapidly degraded in the liver when taken orally. Unless, of course, the structure of the hormone has been manipulated to block the first-pass liver metabolism—as is the case with synthetic oral versions of testosterone, a.k.a. anabolic steroids. Examples of orally active estrogens include birth control pills for women and other forms of estrogen that treat menopause symptoms. According to a recent study, however, commercial milk products contain active estrogen metabolites. Estrogen is a potent cancer agent, and some studies show that a higher intake of milk products may be linked to ovarian and other cancers in women and possibly prostate cancer in men. That’s highly debatable among researchers, however, and definitive answers are not on the record. On the other hand, milk and dairy products supply 60 to 70 percent of the total estrogen intake in food. In recent years the amount of estrogens in milk have increased because of certain dairyfarming practices. Most milk now comes from cows far into the late stages of pregnancy, when estrogen

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X concentration in the milk peaks. One study found that milk from a cow late in pregnancy contained 33 times more estrone sulfate than milk obtained from a nonpregnant cow. The study analyzed the estrogen metabolite content in whole milk, skim and 2 percent fat milk and buttermilk. Buttermilk, whole milk and 2 percent fat milk contained significant levels of biologically active estrogen metabolites. Skim milk contained the least, buttermilk the most. Researchers also tested soy milk and found no estrogen metabolites. Not only was skim milk lowest in estrogen metabolites, but 98 percent of the estrogen it did contain was in the conjugated, or less active, form. Buttermilk contained the most highly active form of estrogen metabolites. The authors note that while estrogen metabolites in these milk products are much fewer than what are found in estrogen-based drugs, we don’t yet know their long-term effect. The study also mentioned that milk contains progesterone, another type of hormone found in higher concentrations in women. Other studies suggest that milk contains insulinlike growth factor 1, considered the active anabolic component of growth hormone. Two variants of IGF-1 are required for muscle repair and growth. Trouble is, IGF-1 also encourages rapid cell division and prevents the self-destruction of cells, both of which can be dangerous in regard to cancer. The big controversy about milk is the practice of giving recombinant IGF-1 to cows to increase their milk production. Some say that milk from those cows contains higher than normal levels of IGF-1, which is detectable after pasteurization and homogenization. In addition, bovine and human IGF-1 share the same amino acid sequences, which means that the bovine version can interact with human IGF-1 cell receptors. Critics contend that since IGF-1 is an amino acid–based hormone, it’s largely degraded in the gut. On the

other hand, adults who drink a lot of milk have an average 10 to 20 percent increase in circulating IGF-1. How can IGF-1 survive the formidable digestive barrier? The major protein in milk, casein, contains a protease inhibitor that may shield IGF-1 from degradation. Milk intake also increases the ratio of free-to-bound IGF1, which increases the activity of IGF-1 but also speeds its breakdown. While the link between IGF-1 and milk is hardly definitive, the one between milk and insulin is more realistic. Although milk has a low-glycemic-index number (about 15 to 30), milk and milk-based foods paradoxically have a high insulin-stimulating effect, possibly because of certain protein fractions found in milk. All dairy products, with the exception of hard cheese, have potent insulin-boosting effects. Adding 200 milliliters of milk to a lowglycemic-index meal increases the insulin response by 300 percent. Ironically, many “negative” factors may aid bodybuilding. For example, increased IGF-1 may have some anabolic impact. The increased insulin speeds the entry of amino acids into muscle for added muscle protein synthesis and exerts an anticatabolic effect in muscle. I suspect that the potent insulin release is there for a reason, as milk is the primary food for the most rapid period of human growth and amino acid uptake is integral to it. Insulin also helps regenerate depleted muscle glycogen. In fact, studies show that drinking milk after a workout leads to more efficient recovery than most commercial sports drinks do. Nor can you escape the fact that milk contains whey, the highest-biologicalvalue protein, as well as other active

peptides that emerging research shows may provide enormous health benefits. If you’re still concerned about estrogen and other hormone effects of milk, you can get most of the benefits of milk from a blend of casein and whey milk proteins, which give you most of the health factors contained in milk, minus the hormone activity. Whey does, however, bring on insulin release and possibly IGF-1 activity. Also, if you believe that drinking milk will smooth you out before a contest because of its estrogen content, consider that the average man produces 136,000 nanograms of estrogen each day, far more than you’d get from drinking several gallons of milk. —Jerry Brainum Farlow, D.W., et al. (2009). Quantitative measurement of endogenous estrogen metabolites, risk factors for development of breast cancer, in commercial milk products by LC-MS/MS. J Chromto B. 877(13):1327-1334. www.ironmanmagazine.com \ AUGUST 2009 55

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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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Food Facts That can affect your workouts, weight and wellness Vitamin C should be taken every four hours because it is flushed from your system. Instead of one big dose, take a few hundred milligrams every few hours. Bodyfat is a storage site for toxins and

carcinogens which are cancer-causing substances. That’s one reason people who are physically active and leaner get

35(9(17,21

Anticancer Caffeine Bodybuilders use caffeine before a workout to have more energy, and most fat burners include some form of caffeine as a metabolic stimulant. New studies have also demonstrated that getting some caffeine after you train can enhance recovery and glycogen replenishment in muscle tissue. That’s why some postworkout formulas today contain caffeine. Now there’s more good news: Caffeine appears to have anticancer properties. Getting some caffeine prior to exercise has been shown to protect against skin cancer. Scientists at Rutgers University exposed animals to harmful UVB radiation and found that pairing caffeine intake with exercise produced a fourfold ability to destroy skin cancer cells. Researchers believe that is due to the inhibition of ATR-1, a genetic pathway that prevents damaged cells from self-destructing, a.k.a. apoptosis. In other words, caffeine plus exercise forces damaged cells to commit suicide. Both caffeine and exercise also help reduce bodyfat, which is where a lot of cancer-causing toxins reside. Of course, too much of either can have negative effects, so moderation is key. —Becky Holman

fewer cancers. Raspberries and strawberries contain lots of ellagic acid, an anitioxidant that can slow tumor growth. Almonds build bones and improve muscular contraction. That’s because

they contain more calcium than any other nut. Avocados appear to help the absorption of beta-carotene and lutein, which are good for your eyes. If you have a salad with carrots and spinach, add a small amount of avocado to supercharge the health benefits. Peppermint and ginger teas can produce a better environment for proper digestion—and perhaps better protein use for more muscle. —Becky Holman www.X-tremeLean.com

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The Instinct Diet

Use Your Five Food Instincts to Lose Weight and Keep It Off in the book, which is excellent for

The Instinct Diet is not written for

bodybuilders—you want to build

bodybuilders, but it has lots of interesting tips and facts, not to mention recipes,

muscle, but you want to stay full and

that a bodybuilder can use to rip up.

regular too. The actual program starts on page

The author, Susan B. Roberts, Ph.D.,

63, and she covers everything from

lays out an eight-week program based on five food instincts she’s identified:

weighing yourself to shopping lists and

hunger—the need to feel full; avail-

menus to snacks. There are also short

ability—just because it’s there; calorie

ideas or tips in boxes throughout, with

density—too good to resist; familiarity,

titles such as “The Exercise Equation”

cravings and triggers; and variety—

and “Small Splurges.” The next section is recipes—jam-

too many choices.

packed with culinary delights that are

In the first six chapters Roberts ex-

healthful and easy to whip up, like rich chili

plores those concepts, or instincts, and how to make them work for you:

soup, “I” diet tuna salad, Florentine steak

“You can make simple changes that will give you

and arista chicken. Most of the dishes are

greater control over not just what you eat but what you

high in protein and medium to low in carbs, so bodybuild-

weigh.” Then in Chapter 7 she provides a summary in crib-

ers will find a number of them that are appropriate for

sheet form, listing each instinct with a brief synopsis and

staying or getting muscular and lean. The recipe section

tips. For example, for hunger she says to “make sure every

has more than 100 pages.

meal and every snack makes you feel satisfied.” She then

The Instinct Diet is all about sensible nutrition with a

lists a few tips on how to accomplish that, such as eating

get-lean mission. As I said, not a bodybuilding tome, but a

high-fiber, high-protein, low-carb foods.

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In fact, high fiber and high protein are a running theme

5(&29(5< Faster Muscle Refueling Bodybuilders know that they need carbs immediately after a workout to help replenish muscle glycogen. They also add protein to get muscle-building amino acids when the anabolic window is open postworkout. You may also want to add caffeine to the mix. A group of Australian scientists found that athletes who took in carbs with caffeine immediately after a hard workout got a more than 60 percent increase in glycogen. Caffeine appears to help shuttle glucose into muscle tissue. —Becky Holman

get ripped.

—Becky Holman

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Spirulina—you know, that gooey green stuff you see folks blending at natural food stores— may actually be good for you. Personally, I find the look of it as appealing as a “Biggest Loser” contestant in a thong. If you can stomach it, though, it might just be something to try. Basically, spirulina is algae and has been used as a food source for centuries. It can lower blood pressure and cholesterol, decrease muscle damage from exercise and enhance muscle protein synthesis. Yep, the green gooey stuff is muscle friendly, even if it isn’t palate friendly. In one study, Spirulina maxima taken as a supplement—4.5 grams per day for six weeks—by 16 men and 20 women between the ages of 18 and 65 had a hypolipemic effect, meaning it lowered blood lipids. In this case it especially lowered triglycerides and low-density-liproprotein cholesterol. It reduced systolic and diastolic blood pressure,1 and it modified total cholesterol and high-density-lipoprotein-cholesterol values.2 Spirulina may even help diabetics. Two-month supplementation resulted in lower fasting and postprandial blood glucose. A significant reduction in the form of hemoglobin that shows how much blood glucose is in the Spirulina body was also observed—and that’s a great thing. Triglycerides were significantly lowered. Total and lowdensity-lipoprotein cholesterol decreased, and high-densitylipoprotein cholesterol increased. As a result, a significant reduction in the risk factors for heart disease was observed. Spirulina supplementation helps control blood glucose and improves the lipid profile of subjects with type 2 diabetes mellitus.3 What happens when you give spirulina to people who exercise? Sixteen students volunteered to take Spirulina platensis in addition to their normal diet for three weeks. Blood samples were taken after they finished the Bruce incremental treadmill exercise—basically increasing the amount of work done on a treadmill until you can no longer stay on the darn thing—before and after supplementation. Plasma concentrations of malondialdehyde, a compound that’s an index of oxidative stress, were significantly decreased after supplementation with spirulina. The activity of blood superoxide dismutase, an antioxidant compound, was significantly raised with spirulina as well. In addition, the lactate concentration was higher,

Neveux \ Model: Brian Yersky

Super Algae

and the time to exhaustion was significantly extended. Taking the algae had a protective effect on skeletal muscle damage, and that probably led to postponement of exhaustion during the all-out exercise.4 With its high concentration of functional nutrients, spirulina is a supplement worth considering. It’s a great source of vitamins, minerals and antioxidants. Its health benefits, plus its potential muscle-enhancing effects, make it an attractive addition to your supplement arsenal. —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 Torres-Duran, P.V., et al. (2007). Antihyperlipemic and antihypertensive effects of Spirulina maxima in an open sample of Mexican population: A preliminary report. Lipids Health Dis. 6:33. 2 Juarez-Oropeza, M.A., et al. (2009). Effects of dietary spirulina on vascular reactivity. J Med Food. 12(1):15-20. 3 Parikh, P., Mani, U., and Iyer, U. (2001). Role of spirulina in the control of glycemia and lipidemia in type 2 diabetes mellitus. J Med Food. 4(4):193-199. 4 Lu, H.K., et al. (2006). Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. Eur J Appl Physiol. 98(2):220-226.

62 AUGUST 2009 \ www.ironmanmagazine.com

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PERFECT POSTWORKOUT MEAL

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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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Calcium: A Testosterone Booster? Mention the word calcium, and just about everyone thinks about bones or teeth. It’s true that the majority of calcium is stored in bones, but the small amount that circulates in the blood—about 1 percent—is vital. Calcium is required for proper nerve transmission and muscle contraction, including that of the heart. While an outright deficiency is rare in Western societies, the long-term effects of insufficient calcium can be apparent, particularly in older women who also lack estrogen. They often suffer from osteoporosis, a thinning of bone tissue. Osteoporosis begins at about age 30 but manifests to the greatest extent when women pass menopause: The lack of estrogen that ensues following menopause compounds the problem of a longstanding lack of calcium. Another factor contributing to the problem is failure to do weight-bearing exercise—resistance training helps the bones retain calcium. Small, slight women are more prone to osteoporosis. Those who have more bodyfat have more protection because the enzyme aromatase, which is found in bodyfat, converts circulating androgens into estrogen. It’s also possible for men to get osteoporosis, particularly those who don’t exercise and who have low testosterone. Some research has suggested that calcium may help with bodyfat loss. The theory is that dietary calcium suppresses calcitriol-based fat increases. Calcitriol, an activated form of vitamin D, suppresses thermogenic protein activity in fat cells and encourages an increase in fat deposition. The problem is, that kind of fat loss works only when the diet was previously lacking in calcium. More recent studies have found no fat-loss effects at all when calcium is added to the diets of subjects who are already getting plenty. Bodybuilders’ precompetition diets may be short on calcium due to a lack of the best source of calcium—dairy foods, such as milk and cheese. You can easily remedy that deficiency, however, by taking supplemental calcium, preferably in the form of multimineral supplements, which provide the required nutrients without the unwanted calories. A recent study found that athletes with a high-calcium intake, combined with intense training, have

higher counts of both free and total testosterone. That would imply that calcium may provide anabolic effects. The subjects, 30 male athletes with an age range of 17 to 21, were divided into three groups of 10: 1) Athletes who took 35 milligrams of calcium gluconate per kilogram of bodyweight with no training. 2) Athletes who took the same dose of calcium and trained for 90 minutes a day, five days a week. 3) Athletes who trained for the same length of time but didn’t take any calcium. The dose of calcium was three times the usual recommendation for the mineral, which is 800 milligrams daily—35 milligrams per kilogram of bodyweight amounts to 3,150 milligrams of calcium for a 200-pound athlete. The study lasted for one month. As expected, the exercising groups had more free and total testosterone than the sedentary group. The hormone count was highest in group 2, where intense exercise was combined with the calcium supplement. The authors speculated that calcium pathways in the body that affect testosterone may have played a role. On the other hand, their credibility was dampened by their noting that a form of the amino acid by-product HMB contains calcium, and HMB has been linked to an increase in fat-free mass. In reality, HMB contains tiny amounts of calcium, and its mechanism has nothing to do with calcium. In fact, the studies showing the effectiveness of HMB are equivocal at best in regard to muscle size and strength. Based on this preliminary study, I would not suggest that calcium is in any way an “anabolic” supplement, except perhaps in maintaining bone structure. Calcium is a vital mineral, but don’t count on it to build muscle or help you lose bodyfat, unless you’re deficient. Considering the widespread availability of calcium supplements, you shouldn’t be. —Jerry Brainum Cinar, V., et al. (2009). Testosterone levels in athletes at rest and exhaustion: Effects of calcium supplementation. Bio Trace Elem Res. In press.

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(You can check out those past editions free at www.XRep.com in the X Files section.) It’s exciting stuff! You’ve gotta subscribe Learn how to make curls three times more effecitve at building eye-popping bi’s. See issue 03/04/05. today so you can start building the muscle size you deserve for your sweat and effort in the gym. You’ve got nothing to lose and plenty of raw muscle to gain! Here’s what to do...

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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 118 From the IRON MAN Training & Research Center

by Steve Holman and Jonathan Lawson Photography by Michael Neveux

Model: Jonathan Lawson

W

e’re still on our 10x10 experimental spin, loosely adhering to Eric Broser’s Power/Rep Range/Shock system. We described our Rep Range workouts last month, so it’s time to move into To use 10x10, take a weight that Shock mode—at least in the you can get 20 reps with and then do only 10; rest 30 seconds, and workouts on pages 72 and 76. do 10 more. Continue until you’ve 10 sets of 10 reps. The We’re also including a bodypart- completed first few sets will be easy, the last few brutal—and you may be able to get by-bodypart 10x10 analysis, only eight or nine reps on your last two sets. In fact, if you get 10 reps on explaining what we’ve found all 10 sets, add weight at your next to be the best exercises and/or workout. As for Power/Rep Range/Shock, that’s a weekly change in the workset-and-rep sequences. But first out protocol: some review. • Power week: Do all or most sets in the four-to-six-rep range. www.ironmanmagazine.com \ AUGUST 2009 71

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Train, Eat,

Grow

• Rep Range week: Do sets in three rep ranges— seven to nine, 10 to 12 and 13 to 15.

IRON MAN Training & Research Center Muscle-Building Program 118 Workout 1: Chest, Calves, Abs (Shock)

• Shock week: Do all sets in the eight-to-10 range, but add intensity techniques like drop sets, supersets, DC training, etc.

Bench presses or Smith-machine low-incline presses 10 x 10 Superset Wide-grip dips (X Reps) 2 x 8-10 Middle or low cable flyes 2 x 8-10 1 x 12-15 Of course, with 10x10 we’ve Leg press calf raises Standing calf raises 8 x 15 bastardized the protocols 1 x 16-20 somewhat. That’s because we Seated calf raises (X Reps) 10 x 10 started getting amazing prog- Incline kneeups ress with the method and so Tri-set began using it on all bodyAb Bench crunches (X Reps) 1 x 9-12 parts every week. Full-range twisting crunches 1 x 9-12 For example, during Power End-of-bench kneeups (X Reps) 1 x 9-12 week we’d go heavy on our big, midrange-position, or Workout 2: Back, Forearms (Shock) compound, exercise as well 8x8 as our stretch-position move, Parallel-grip chins Superset but we’d do 10x10 on the Dumbbell pullovers 2 x 8-10 more isolated contracted-poUndergrip chins or rope rows 2 x 8-10 sition exercise to finish with 3 x 8-10 serious muscle engorgement. Bent-over dumbbell rows For example, we’d end quads Superset Behind-the-neck pulldowns (X Reps) 1 x 8-10 with 10x10 on leg extensions—unbelievably painful Bent-arm bent-over laterals 1 x 8-10 and intense. Barbell upright rows 8 x 10 Rep Range week had us Dumbbell shrugs (X Reps) 1 x 10-12 doing 10x10 on our first Cable reverse curls 3 x 8-10 exercise, the midrange-posi- Dumbbell reverse wrist curls 8 x 15 tion move, and we’d follow Barbell wrist curls 8 x 15 with various rep ranges on the stretch- and contractedWorkout 3: Quads, Hamstrings, Lower Back (Shock) position exercises. (See last Leg extensions (warmup) 1 x 18-20 month’s TEG for our Rep Old-style hack squats 10 x 10 Range workouts.) Superset Shock week, as you’ll see, Sissy squats (X Reps) 2 x 8-10 had us all over the map— Leg extensions 2 x 8-10 whatever we felt was the best 10x10 attack for a particular Hyperextensions 8 x 10 bodypart, we did it. On the Stiff-legged deadlifts 1 x 9-12 remaining exercises we did Leg curls 3 x 9-12 drop sets or supersets. So what are our favorite Workout 4: Delts, Triceps, Biceps (Shock) 10x10 assaults for each bodyDumbbell presses 3 x 8-10 part? Let’s go through the Superset muscle groups. Incline one-arm lateral raises 1 x 10-12 One-arm cable lateral raises 1 x 8-10 Monday: Chest, Forward-lean lateral raises 8 x 10 Calves, Abs Bent-over lateral raises (X Reps) 2 x 9-12 Decline extensions 8 x 10 Chest. It’s a stubborn Superset bodypart for both of us, so we’ve tried 10x10 on a numRope pushouts 2 x 8-10 ber of exercises. Standard Bench dips 2 x 8-10 flat-bench presses got our Dumbbell curls 8 x 10 chests very sore, as did wide- Incline curls (drop set) 1 x 9(6) grip dips. What about incline Concentration curls (drop set) 1 x 9(6) presses? On the free-bar version we both seem to involve 72 AUGUST 2009 \ www.ironmanmagazine.com

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our front delts too much, and on the Smith machine there’s drag on the negative stroke, which lessens the severity of the trauma. That means we opt for bench presses most of the time as the 10x10 exercise, trying to touch the bar at the midpec area to better involve the entire chest. We may try Vince Gironda’s neck presses, lowering the bar to the base of the neck, to see what kind of soreness we get; however, we’ve read that shoulder impingement is more probable with that version. Luckily, the poundage is lighter when you use 10x10, so injury is usually out of the picture. As for isolation exercises, the 10x10 method didn’t seem to go well with cable work, even when we tried 8x12. It may be the drag of the weight stack or simply our lack of neuromuscular efficiency in our pecs. Our favorite way to use cable work is to superset it with wide-grip dips—dips first, then immediately afterward middle or low cable flyes. Calves. We were surprised that we got the most soreness from standing calf raises. After thinking about it, however, we figure that it’s probably because of the need for more control on the negative stroke. Stretch moves like leg press calf raises and machine donkey calf raises didn’t give us the microtrauma with 10x10. Actually, we do 8x15 for calves, as they’re a more

Note: For our complete version of Eric Broser’s Power/Rep Range/Shock program, see the e-book 3D Muscle Building, available at the XShop at www.X-Rep .com.


Train, Eat,

Grow

Model: Moe El Moussawi

Keep your back flat on hyperextensions, and attack them with 10x10. Your hamstrings will get sore, guaranteed.



  

 



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endurance-oriented muscle group. As we mentioned last month, our standard calf routine is one set of leg press calf raisesâ&#x20AC;&#x201D;15 reps to failure just to wake up the gastrocs and get the blood flowing. Then itâ&#x20AC;&#x2122;s 8x15 on standing calf raises, which burn like the fires of hell from set three on. We end calves with one high-rep set of seated calf raises, although weâ&#x20AC;&#x2122;re kicking around the idea of moving those to Friday for 8x15. That would give the calves a second hit when theyâ&#x20AC;&#x2122;re not already fried. Abs. We get the most muscular traumaâ&#x20AC;&#x201D;from rib cage to pelvisâ&#x20AC;&#x201D; using 10x10 on incline kneeups. We follow with a tri-set of Ab Bench crunches, full-range crunches on

the bench press bench and end-ofbench kneeups.

Tuesday: Back, Forearms Lats. Itâ&#x20AC;&#x2122;s probably no surprise that chins do a better job than pulldowns; however, you may be surprised to learn that the parallel-grip version is what produces the most soreness from armpits to obliques. Standard overgrip semi-wide-grip chins got us sore more in the upper lat, or teres, area. Interesting. The real problem with any type of chinup is that we canâ&#x20AC;&#x2122;t manage 10x10. We do Girondaâ&#x20AC;&#x2122;s 8x8 instead, and our reps still tail off on the last few setsâ&#x20AC;&#x201D;down to seven or even six.

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Train, Eat,

Grow

IRON MAN Training & Research Center Home-Gym Program 118 Workout 1: Chest, Calves, Abs (Shock) Low-incline presses or bench presses or wide-grip dips Flat-bench flyes (drop set) Donkey calf raises (X Reps) One-leg calf raises Seated calf raises (X Reps) Incline kneeups (X Reps) Superset Full-range crunches (drop set) End-of-bench kneeups

Workout 3: Quads, Hamstrings, Lower Back (Shock)

10 x 10 2 x 9(6) 1 x 13-15 8 x 15 1 x 15-20 10 x10 1 x10(8) 1 x 8-10

Workout 2: Back, Forearms (Shock) Parallel-grip or wide-grip chins Superset Dumbbell pullovers 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 8-10 2 x 8-10 3 x 8-10 2 x 10-12 8 x 10 1 x 10-12 2 x 8-10 8 x 15 8 x 15

Leg extensions (warmup) Old-style hack squats Superset Sissy squats (X Reps) Leg extensions Hyperextensions (X Reps) Leg curls

1 x 20 10 x 10 2 x 8-10 2 x 8-10 8 x 10 3 x 10-12

Workout 4: Delts, Triceps, Biceps (Shock) Dumbbell presses (X Reps) Incline one-arm laterals (drop set) Forward-lean laterals Bent-over laterals (X Reps) Decline extensions Superset Overhead extensions Bench dips Dumbbell curls Incline curls (drop set) Concentration curls (drop set)

3 x 8-10 1 x 10(7) 10 x 10 2 x 10-12 8 x 10 2 x 8-10 2 x 8-10 8 x 10 1 x 10(7) 1 x 10(7)

Note: If you donâ&#x20AC;&#x2122;t have a leg extension machine, do oldstyle hacks, nonlock style. Use partner resistance, towel around the ankles, if you donâ&#x20AC;&#x2122;t have a leg curl machine.

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Model: Jonathan Lawson

Close-grip upright rows done in 10x10 style blast the traps and provide residual delt work.


Train, Eat,

Grow

Model: Vince Galanti

Reverse curls can give your arms new dimensions, from shoulders to wrists.

We follow with supersets of dumbbell pullovers and undergrip pulldowns or rope rows. Midback. Because there is so much overlap between lats and midback, we finally decided to stop doing 10x10 on midback moves. We were doing 8x10 on chest-supported dumbbell rows, but it simply didn’t feel effective after we’d blown out our lats—and biceps—with 8x8 on chins. So for midback we decided on three heavy sets of chest-supported dumbbell rows, followed by behindthe-neck pulldowns supersetted with bent-arm bent-over rows. One superset is all we do because there are still upper traps to contend with. For upper traps we always do 10x10 on close-grip barbell upright rows. Killer! Then we follow with one heavy set of barbell shrugs. The main reason we always do upright rows is that they hit the upper traps with a compound move, and they

also give us residual delt work. Our delts are another problem area, so getting some extra work early in the week is a good strategy. Forearms. Since forearms are a lot like calves—high-endurance muscles—we decided to stick with 8x15 on reverse wrist curls and wrist curls. Before we blow ’em out with that, though, we hit three quick sets of reverse curls with an EZ-curl bar for brachialis work—which also gives the forearms a great warmup.

Wednesday: Quads, Hamstrings Quads. This is one bodypart for which we have a hard time choosing our ideal 10x10 assault. We get an incredible burn and ache with old-style hack squats—heels elevated and bar behind the glutes. We get the most severe torching, however, with leg extensions, which we do for 8x12. When we do

the old-style hacks with 10x10, we follow with one or two supersets of sissy squats and leg extensions. If we’re doing the technique on leg extensions, we start quads with three heavy sets of old-style hack squats and two heavy sets of sissy squats. Then we move to 8x12 on the extensions. Hamstrings. The jury is also still out on the best hamstring route. Hyperextensions, done with the lower back locked flat throughout the set, provide the most soreness; however, leg curls, done with Vince’s 8x8, sear the hams with an ultimate burn. If we do the hypers for 8x10, we usually follow with one slow set of stiff-legged deadlifts, then three sets of leg curls. If we end with 8x8 on leg curls, we start with three sets of heavy hypers and one set of slow stiff-legged deadlifts. Why not stiff-legged deadlifts for 8x10? We found that we start

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emphasizing our lower backs too much and our form degrades when the sets start getting tough, predisposing us to injury. Hypers are much safer and easier to control— but you must keep your back flat to get the hamstrings working.

Friday: Delts, Triceps, Biceps Delts. We begin every delt routine with a pressing exercise—and lately it’s been standing dumbbell presses; however, we stopped doing it in 10x10 style. As we watched each other do the exercise, we could tell there was no way the medial heads were getting the brunt of the stress. As we’ve said in the past, overhead pressing is primarily a front-delt developer. We do three sets, which warm ups the medial heads. We tried lots of medial-head exercises in 10x10 style and finally settled on forward-lean laterals. They were a favorite of Larry Scott’s when

he trained at Vince’s Gym under Gironda’s watchful and cantankerous eye. We do them a bit differently in that we lean forward on the Ab Bench. That prevents any back-lean cheating. So our delt routine now remains constant: Dumbbell presses for three sets, incline one-arm laterals supersetted with one-arm cable laterals for one round, 8x10 on forward-lean laterals and two sets of bent-over laterals for the rear heads. Triceps. Our triceps routine also stays constant: decline extensions for 8x10 and cable pushouts supersetted with bench dips for two rounds. Keep in mind that our triceps get a lot of work during our chest routine on Monday, so we don’t want to overdo the tri torching on arm day. Biceps. This routine has stayed constant as well. We do standing dumbbell curls for 8x10, incline curls for one drop set and concen-

tration curls for one drop set. We used to do brachialis work after biceps, but we’ve decided that the reverse curls at Tuesday’s forearm workout gives us enough direct work for the brachs. Those are our findings up to the moment. With our recent eightpound gain we’re convinced 10x10 is a mega-mass builder worth taking for a spin. It has to do with workout density—more work in the same or less time. We’ll have more on that next month. If you want to explore more about the method, see the new Ultimate 10 x 10 Mass Workout, available at X-traordinaryWorkouts.com. 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. The latest e-workout program is shown below. IM

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).

Give your physique that “wow” factor with fieldtested, science-based methods that will get you bigger and leaner faster; you’ll be proud to peel off your shirt at the beach, lake or pool to reveal the new bigger, leaner you. Choose the three-days-perweek Fat-to-Muscle Workout or the four-days-per-week version in this e-book; print it out, hit the gym, and get it done in about an hour.

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by John Hansen, Mr. Natural Olympia

Tested vs. Untested

A: I have to ask you, why would you consider competing with steroids when you can compete naturally? As you said, it’s now illegal to use steroids in this country. In fact, getting caught with steroids without a doctor’s prescription is a federal offense with penalties equivalent to using drugs such as cocaine and heroin. I’m shocked that you would consider moving overseas just to be able to use steroids to compete. There are thousands of bodybuilders who use steroids in the United States, even though they’re illegal. If you really wanted to

use steroids in this country, you could do so, but you’d be breaking the law. The easier solution, of course, would be to forget the drugs and compete in natural bodybuilding contests instead. The fact that there are a dozen or so natural bodybuilding organizations in the country means you have many options if you decide to enter a contest. If you think you’d be taking a step down by choosing to compete without steroids, I can tell you that you’re completely wrong. Natural bodybuilding contests are very, very competitive, with some incredible physiques onstage. I promote two natural bodybuilding contests every year in Chicago, and I’m amazed at how much more competitive each new contest is. The athletes are getting bigger and harder each year. Years ago there were very few natural competitions. You were basically stuck with entering nontested shows, and you had to make the difficult decision of whether to use the drugs. If you didn’t use them, you were at a distinct disadvantage. Today there’s no reason to even consider using steroids,

There are probably a dozen different natural bodybuilding organizations all over the country, so you have many drug-free options. 82 AUGUST 2009 \ www.ironmanmagazine.com

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Merv

Q: I’m considering competing in bodybuilding, but I need to decide whether to enter a natural or untested contest. I have no problems with steroids and steroid use, but here in the United States it’s illegal to use them, meaning I would have to move overseas to be untested. I was just wondering, how do you support yourself in your bodybuilding? Do you have sponsors that pay for all your stuff, or do you have a real job and do bodybuilding for more of a lifestyle?


v

1$785$//<+8*( in my opinion. Develop your physique naturally through hard training and good nutrition and compete against other natural bodybuilders in a drug-free competition. That’s what bodybuilding was originally supposed to be. I support myself with a regular job and don’t make my living as a professional bodybuilder. Nor do most bodybuilders in this country or anywhere in the world. Many do it only as a hobby, and even a lot of professional bodybuilders have to do something else to make a living because they don’t make enough money as professional bodybuilders. Only a dozen or so professional bodybuilders make six-figure incomes exclusively from the

sport. Most of them are sponsored by supplement companies, but, as I said, the number of bodybuilders who can make that type of income is very limited. During most of my competitive career I made my living by working a regular nine-to-five job. I competed on my own time and my own dime. It was strictly a labor of love for me. For the past 10 years I’ve made my living primarily as a personal trainer. I absolutely love being a trainer because I’m doing what I enjoy, and my experience and knowledge as a bodybuilder benefits me in that profession. That’s why so many bodybuilders make such good personal trainers. Over the past few years I’ve made income from the sales of my book Natural Bodybuilding and my DVDs and by writing articles for IRON MAN. I recently began promoting natural bodybuilding and fitness competitions, and that’s been a lot of fun and another source of income. It’s your call, of course, but my advice is to stay natural and compete in drug-tested competitions. Why go to the risk and expense of using illegal drugs when you can just do it naturally? It is a lot of hard work, but in the end you’ll know that you, not the drugs, earned all the rewards.

A: I’ve always believed in losing fat primarily through my diet, not by burning calories at the gym. Heavy weight training is definitely a factor in getting leaner because you’re not only burning calories during your workouts but also building more lean muscle tissue, which will ultimately help you speed up your metabolism and stay lean. I think the key to getting leaner, however, is diet. You’ve figured out that the best routine for you to build muscle mass and enhance your recuperation is to train three days a week with a day of rest between workouts. I think you could possibly add another day of training and still not overtrain. I like taking a day off from training after two days of heavy workouts when I’m trying to get bigger. If you trained two days on/one day off/one day on/one day off, you’d be training each muscle group once every six days. That would let you train each bodypart a little more frequently, which would help you grow. You could continue to split your muscle groups with 84 AUGUST 2009 \ www.ironmanmagazine.com

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Neveux \ Model: Rob Riches

Q: Thanks for all your great tips and advice for natural bodybuilding. I look forward to your column each month. I wanted to get your opinion on training frequency. I’ve been training for more than a year, and now I’m trying to lose fat and build a strong foundation. Currently I train three times a week: Monday (push), Wednesday (pull) and Friday (legs). When I train four days a week, I burn fat but I feel as if my muscles don’t get enough recovery time to really grow. When I train three times a week or less, I don’t burn as many calories, and I tend to gain weight. What are your thoughts on the best training frequency for building muscle? Can you recommend a better split?


1$785$//<+8*( 2009 ABA Natural Illinois Championships On Saturday, April 25, 2009, I promoted the ’09 ABA Natural Illinois Bodybuilding, Fitness and Figure Championships. With nearly 50 competitors, it has grown by 2 1/2 times in only one year. Best of all, the evening show was completely sold out—with an audience that was enthusiastic and, at times, screaming for the competitors. It was one of the most supportive and vocal audiences that I’ve seen in years at a bodybuilding competition. Tall-class winner Brent Swanson edged out the genetically gifted Pierce Walker in the men’s open division. The 22-year-old Swanson wants to become Mr. Natural Olympia one day, and, if he keeps improving at this rate, he’ll soon make his dream a reality. Jennifer Lynn Abrams competed in her first ABA show and, with her massive and shapely physique, won the women’s open overall along with the best poser award. Brittany Ramsey caused a near-riot when Brent Swanson. she stepped onstage for her first contest ever. She beat out a very competitive open figure division in “one of the highlights of my life.” The guest poser was the amazing Thomas Anderson, ’08 Natural North America champion and the shortclass winner of last year’s Natural Olympia. At 5’3” and 180 pounds, Thomas, 23, has the genetics of Danny Padilla. He came out dressed as the Incredible Hulk, and the audience loved it. Watch out for this guy in the future. Here’s a list of all the overJennifer Lynn Abrams. all winners: Men’s Open: Brent Swanson Women’s Open: Jennifer Lynn Abrams Figure Open: Brittany Ramsey Fitness: Stacy Kvernmo Novice Men: Eric Forest Masters Men: Jeff Gruskovak Masters Women: Marissa Ruffalo Masters Figure: Patty Mayo-Katsion Teenage Men: Kye Mallernee Bikini Diva: Vickie Kolb Model Search: Heather Frystak I want to thank my sponsors for supporting Natural Bodybuilding and Fitness, including Optimum Nutrition, American Body Building, JM Steel, Capital Nutrition, Nutrition Discounters, Pride Nutrition, Sultry Salsa and Govan Fitness. —John Hansen

the push/pull/legs program that you’re currently using, or you could try a different breakdown that would eliminate any overlapping of training the same muscles two days in a row. Here are two examples of how you could split your training program: Day 1: Chest, deltoids, triceps Day 2: Back, biceps Day 3: Rest Day 4: Legs Day 5: Rest Day 6: Cycle begins again Day 1: Chest, biceps, triceps Day 2: Legs Day 3: Off Day 4: Deltoids, back Day 5: Off Day 6: Cycle begins gain To enhance your recuperation and grow between workouts, you need to follow a proper nutrition program. Eating enough protein will help the muscles rebuild after your heavy workouts. You should aim to eat 1.25 to 1.5 grams of protein for each pound of bodyweight. High-quality protein foods, such as egg whites, fish, chicken, turkey and lean red meat, are all great sources. Complex carbohydrates are also very important for muscle growth, energy and recuperation. You’ll derive your energy for your workouts from carbs, so make sure you eat enough complex carbohydrates like oatmeal, sweet potatoes, whole-grain bread and brown rice. If you feel that you’re not getting lean enough, cut back on your carbohydrate intake. Be careful not to cut back too much, though. Carbohydrates are often described as protein sparing. That means carbs should be used for fuel during exercise instead of protein. If you’re eating a very low-carbohydrate diet, your body will have to convert protein into energy by using amino acids for fuel. If you eat enough complex carbs, you’ll use them for fuel and not break down the protein you take in or, worse yet, actual muscle tissue, for your energy needs. 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

Contest Stage Fright Q: I’m writing because I’ve seen you compete a number of times, and you always look so relaxed onstage. I’m an absolute nervous wreck every time I step out there. I need help. What’s your secret?

Roland Balik / 2008 NPC Team Universe

A: I know exactly how you feel. Walking out onstage under bright lights in a tiny posing suit is not a normal thing. It’s quite traumatic, and there is not much that can prepare you for it. In fact, I once had a client—an exotic dancer—who competed in one of my contests. She has a great naturally athletic body and generally wants to be the center of attention—some would say that she’s obnoxious, but I’d never say that. When she came onstage to compete in figure, though, she shook so violently that I was certain she was going to fall down. She ended up placing in the show but not nearly as well as she could have had she been able to project confidence. When I asked her later what the hell happened, she replied, “Dave, those lights were so bright, and right before I went onstage, I realized that none of those people were drunk.” She was the last person I thought would get contest stage fright, but it happened— and she goes onstage daily for a living.

I was extremely lucky when it came to getting good stage advice. I competed in my first contest mid-May 1983. I was so nervous that I hardly remember anything about being onstage other than the elation I felt when I was awarded the third-place trophy—totally unexpected. Just two weeks later I competed in the NPC Mr. Sunbelt in Galveston, Texas. Before the night show I was sitting in the theater talking to Craig, another guy in my height class. Lee Labrada, who was judging the show, walked up to speak with Craig. It turned out they were training partners. Craig asked Lee for a critique, as did I. Lee told me I looked great and said to keep training and putting on more muscle size—I weighed 147 for that show. He asked me how I felt about the night show, and I told him that I was nervous. At that point Lee gave me the best advice I could have ever gotten. He asked me, “How long have you been dieting for the show? How much cardio have you done? Have you busted your ass in the gym—for how many weeks?” After I answered his questions, he looked me straight in the eye and said, “Dude, you’re going to have 90 seconds up there onstage. You’d better enjoy it.” That brief conversation totally flipped my perspective. Rather than worrying about being onstage, I looked forward to it. From that moment on I’ve looked forward to everything about the actual competition, and when I’m on the stage, I enjoy every moment for which I’ve trained so hard and sacrificed so much. When you see me smiling in the symmetry round and during the mandatory poses, it’s because I’m having fun. When I’m out there doing my posing routine, I’m having a blast. When you think about all the time and energy you put

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NEVEUX / 1993 IRON MAN

Lee Labrada always looked as though he was enjoying himself onstage. into preparing for a show, your actual stage time is infinitesimal. When I finally realized that being onstage is the ultimate goal—the fun part—I began to enjoy the experience to the fullest. I’ve been able to transfer my enjoyment of being onstage to other aspects of my life, and it’s served me very well. When I’ve had opportunities to speak to groups, appear on the radio, appear on the news, be interviewed for documentaries or play and sing onstage at nightclubs, I’ve always taken the same attitude. I just think that whatever I’ve been asked to do, I’ve worked hard for a long time to earn those moments in the spotlight—and I’m going to enjoy it. Anytime you get the chance to showcase your talents, whether in a physique competition or speaking, singing, cooking, whatever, just think, “I’ve earned this. This is the fun part.” Enjoy your time in the spotlight. Your enjoyment will shine through, and

everyone who witnesses your performance will share in your hard work and your enjoyment. Trust me on this too: You will inspire others. Late addition: I wrote this column about 10 days before we held the 12th annual NPC Nutrishop Texas Shredder Classic. Beverly WilliamsHawkins, competing in her first show at age 56, went out there and had fun. She owned the stage. And let me tell you, she brought the standing-roomonly house down. Today several over50 people talked to me about Beverly and about the possibility of competing next year in the Shredder Classic. 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. IM

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v

by Steve Holman

Tips for Faster Fat Loss

A: There have been lots of heated debates about lowcarb vs. higher-carb diets. The answer, which Jonathan Lawson and I discuss in our nutrition guide, X-treme Lean,

If possible, try to get the majority of your carbs close to your workout to

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is very simple. You should treat carbs as fuel. You need enough glycogen from carbohydrates to replenish what you burn from your muscles—to keep them full and able to contract intensely during your workouts. On top of that you need a slight excess to power bodily functions, like optimal brain activity. How much is that? The body stores about 400 grams of glycogen in the muscles and liver. If you train two or three bodyparts hard at a workout and deplete all the glycogen from them, that adds up to maybe 100 grams. You need another 30 to 50 grams for good measure—and good brain health. That’s a total of 130 to 150 grams a day you need to replenish. What if you take in more than the amount your brain and muscles use? Excess will be burned from your bloodstream for energy during daily activity—instead of bodyfat—and anything left over will be shunted into the fat cells. If you don’t work out, you need even fewer carbs, but most people take in 200 to 300 grams a day—a primary reason there is an obesity epidemic. In fact, if overcarbed sedentary folks start doing cardio, they basically burn excess blood sugar to fuel the cardio, without using a lot of bodyfat. (There’s a way to tap into fat stores almost immediately with cardio, as you’ll see in a moment.) Back to you: First, start gradually reducing your carb intake, and take in very few carbs at night, when you’re more sedentary. I say gradually because a severe cut all at once can send a starvation signal and

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Neveux \ Model: Henrik Jansson

Q: I’ve got a lot of fat to lose, but I’m motivated to get ripped this summer. My problem is that I’m not sure how to go about it so I get the fastest results possible. Should I go on a low-carb diet and do cardio every day? I want to build muscle too, but a lot of people tell me that a low-carb diet isn’t good for adding muscle mass. Help.


Neveux

Neveux \ Model: Henrik Jansson

cause your body to hoard fat and burn muscle tissue. Reduce carbs and calories slowly over a few weeks—and, if possible, try to get the majority of your carbs close to your workout so you can refill muscle stores. Over the course of a few weeks you’ll reach 130 to 150 grams a day. Hold that count and gradually increase your activity with more frequent walks, etc. Simple. Having higher-carb, or cheat, days every so often is mandatory for proper thyroid function and metabolism revving. As for your weight-training workouts, focus on growth hormone increases and triggering muscle microtrauma, the two keys to fast fat-to-muscle effects. For example, do the last set of each of your compound, or midrange, exercises, like squats, in negative-accentuated style—that is, one second up and six seconds down. Negative-accentuated sets require less weight, but the slow-mo lowering causes muscle microtrauma. The negative stroke produces microtears that help you shed blubber quickly. How? Your body burns fat for energy when it repairs the muscle damage over many days. In other words, you’re burning fat continuously, even when you’re sitting still. On isolation exercises, like cable flyes, use Do one set of your big, midrange exercises in negative-accentuated drop sets—two sets back to back with a weight style—one second up and six seconds down. That will result in more fatreduction. That will increase muscle burn, to-muscle microtrauma. which increases growth hormone release. GH is a potent fat burner and also an anabolic synergist—it helps make other muscle-buildA number of other fat-to-muscle techniques can speed ing hormones, like testosterone, more powerful so you get your results, but the ones here should get you started on bigger and leaner. your road to ripped. Now for the fat-to-muscle finisher: After every weight workout do at least 15 minutes of steady-state, low-inQ: I’ve been on a Power/Rep Range/Shock protensity cardio, like on a treadmill. That’s critical because gram for a few months, and my strength has gone up right after you hit the weights, all of the sugar is out of considerably. The problem is that I haven’t gained your bloodstream; you’ve burned it during your sets. That much size so far. Do you think I’m doing something means your cardio will tap into fat stores almost immediwrong? ately. Very efficient blubber-busting tactic. A: Eric Broser, the developer of P/RR/S, addresses that in the Q&A section of his new e-program, The Power/Rep Range/Shock Workout, which is the companion manual to his new DVD, “Power/Rep Range/Shock Max-Mass Training System.” “One way to increase size gains for some individuals is to increase the frequency of Rep Range and/or Shock week so that the structure is P/RR/RR/S or P/RR/S/RR, for example.” That makes sense because on Rep Range week you do sets for seven to nine reps, 10 to 12 reps and 13 to 15 reps— you run the table on fiber activation, thoroughly covering all the mass-building bases. During Power week you do low-rep sets, and in Shock week you use eight to 10 reps but with drop sets, etc. Of all three weeks, Rep Range has the most potential to produce exceptional growth stimulation for the majority of bodybuilders. To make the Rep Range week even more effective, we’ve found that Positions of Flexion is ideal for every bodypart: On the big, midrange exercise, like close-grip bench presses for triceps, you do seven to nine reps; on the stretch-position move, like overhead extensions, you do 10 to 12; and on the contracted-position exercise, like pushdowns, you do 13 to 15. Eric Broser is the creator of Power/Rep Range/Shock. Or you could switch the order of the last two exercises—

He says that some trainees need more frequent Rep Range phases to grow.

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Okabe \ From “Cost of Redemption” DVD

&SJUJDBM0BTT

Many of the pros stop short on the downward stroke of pressing exercises, which emphasizes the semistretch point and can activate more muscle fibers.

performing pushdowns (contracted), then overhead extensions (stretch) and ending with 10x10 on the extensions for fascia expansion, similar to Hany Rambod’s FST-7 method. Either way, POF results in lower reps for force generation, medium reps for stretch overload and higher reps for occlusion and continuous tension—an exciting, balanced muscle-making attack, the perfect mass-building trifecta. [Note: The Power/Rep Range/Shock Workout is available at www.X-traordinaryWorkouts.com; the companion DVD is available at www.Home-Gym.com.] Q: I’ve watched a lot of the pro bodybuilders’ training DVDs and noticed that most don’t bring the bar all the way to their chest when bench pressing, and they don’t lock out at the top. I tried it, and it seems to work the chest muscles much harder. Is that correct form—more of a middle-range movement? A: Most of the biggest bodybuilders go by feel, and they’ve found that stopping short at the bottom and not locking out engages the pecs more effectively. That’s exactly how Ronnie Coleman does his bench presses, as shown on his DVDs. The reason is something Jonathan and I have discussed in our X-Rep e-books: reversing the rep at the point on the stroke where maximum force can be generated by the target muscle. Research shows that point to be where the muscle is semistretched but not completely elongated. On a bench press, that point is an inch or two off the chest. But isn’t the top part of the stroke where you’re strongest? Yes, but not due to pec power; that’s where your triceps and delts are more involved. The bottom range is

where the chest can explode with the most pec-fiber-activating force. Not locking out keeps tension on the pectorals and reduces the involvement of the triceps and front delts, so by stopping the bar short of touching your chest and before lockout at the top, you create more tension time and pecfiber recruitment. What about rep speed? A new study compared a threeseconds-up/three-seconds-down repetition cadence with a one-second-up/three-seconds-down style. The fast-up/slow-down tempo produced more muscle gain. Why? In this case I believe the controlled explosion at the semistretch point produced more fiber activation, which resulted in more growth-activating microtrauma. It’s why end-of-set X-Rep partials work so well—you continue to attack the semistretch point after full-range exhaustion. [Int J Sports Med. In press. 2009.] Pros like Jay Cutler and Ronnie Coleman use the controlled-explosion method on most of their sets, and both even do X-Rep-only sets—partials that include the semistretch point—on some exercises. Interesting, exciting stuff from an efficient muscle-building standpoint. 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 236 and 264, respectively. Also visit www .X-Rep.com for information on X-Rep and 3D POF methods and e-books. IM

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A Bodybuilder is Born / Episode 49

Cure Summertime for

The

BLUES I

hadn’t yet subjected myself to former Vice President Al Gore’s apocalyptic documentary about the effects of global warming, “An Inconvenient Truth,” but I didn’t need to. I had proof enough. It was 99 degrees outside, and inside the gym it was fricking hot and muggy because the airconditioning unit was malfunctioning—inconvenience defined. I know what some of you are thinking: What a big wuss this Harris character is! Ronnie Coleman trains out at Metroflex Gym in the equally unbearable and oppressively humid Texas summer. It’s a hardcore dungeon where you’re as likely to find air-conditioning as you are to find pretty potted ferns and big pink Swiss balls to balance on while you curl three-pound chrome dumbbells. So sue me: I like the little creature comforts of modern civilization. I enjoy turning on a faucet to get my water, rather than carrying it in buckets up from the creek. I buy my steaks already cut up, rather than having to kill and butcher the cow myself. I appreciate being able to flush the toilets in my home rather than use a stinky outhouse.

But I digress. When I say that the air-conditioning was malfunctioning, I’m not being entirely accurate. It seemed to be working perfectly in the small area around the front desk—so the cute teenage girls working there and the young horndog guys who hung around spitting game at them could luxuriate in lightly chilled air. Flirting is hard work; we wouldn’t want them to break a sweat, would we? Over by the squat rack, where Randy and I were in our own little world of intensity and pain, it was a different story. In that particular corner of the gym it might have been a couple of degrees hotter than outside. I kept thinking I was catching a whiff of brimstone, and any minute I expected to see little red devils leap out from smoking cracks in the ground and start poking at us with pitchforks. The combination of heat and humidity drains the energy out of you faster than finding out that the Playboy Playmate who’s been e-mailing you racy notes is actually an obese 44-year-old sanitation worker named Fred. When

there are beads of condensed water trickling down the walls, you know it’s humid. The weather was rough on me for a couple of reasons. Number one, I am not built for the heat. My ancestors are from England and Russia, so I’m more comfortable in the drizzling fog of the moors or a snowstorm on the frigid steppes of Siberia than under a blazing sun. I start sweating when the mercury goes over 70 degrees, and it gets increasingly more disgusting the hotter it gets. I pretty much perspire 24/7 from Memorial Day until Labor Day, leaving puddles wherever I stand still for more than a minute when I’m in the gym. My gym bag is always packed with at least three clean T-shirts, and if I didn’t carry a towel around to mop the rivulets of sweat that run down my brow, I would be blinded by my own stinging fluids. Randy seemed to cope with the heat a little better than I do under normal circumstances, but now he was dieting for his contest, 12 weeks away. Each morning he woke up and headed right to the gym to do his cardio at four a.m. so he’d have enough time to shower and

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Model: Dave Goodin

Ron Harris Photography by Michael Neveux


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Summertime Blues eat something before training his first client at 5:30. He was already cutting back on his carbs, and even though the fish oil he’d added to his supplement regimen was helping to sustain his energy levels, the sickening heat was getting the best of him. We had done leg curls and stifflegged deadlifts, and now we were finishing up squats. Randy sat down on a bench, looking like a wilted flower that had given up. It was tough to not feel sorry for him. “Okay, we’ll do our walking lunges, then finish up with a couple high-rep sets of leg presses,” I said. Randy shook his head and looked up at me like he was ready to cry, loosening his knee wraps, which he wore only on his heaviest set of squats. “No lunges, Ron. Not today,

please.” My first inclination was to give in, because I was not in the mood for lunges either. But I had to be firm. “Okay, no lunges—for me. You still have to do them.” “What?” he whined. “Come on, be serious.” “It’s your legs that are going to be up onstage in 12 weeks, kid, not mine. Your legs are good, but are they so incredible that you can afford to slack?” “Slack?” he replied with incredulity. “I just busted my ass on squats, and I’m soaked with sweat!” “You call that sweat?” I countered. “Why, I ought to take my shirt off while you’re doing leg presses and wring out a quart of my high-test, toxic ammonia sweat on your face!” He grimaced at the image, and I

didn’t blame him. Monkeys at the zoo have been known to ask me in monkey sign language, “Dude, have you ever heard of deodorant?” “Summertime is when most people do slack off on their training,” I conceded. “You have the sickening heat, plus vacations, days at the beach or pool and barbecues, all of which seem more enticing than pushing and pulling a bunch of heavy metal in a stuffy gym.” “Don’t forget the cardio,” Randy reminded me. “Right. But you are in a special situation here, as you should know. How did you do at your first contest last year—do you happen to recall?” He merely grunted. “That’s right. You took dead last. You had your ass handed to you on a platter. You—” “I know, okay, I get it! I sucked!”

Model: Steve McLeod

We made our way over to the leg press. Between sets of 20, 30, then 50 reps, he stood under a nearby fan, which at least circulated the hot air, and guzzled cold water from a bottle that had already been refilled twice from the fountain.

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Summertime Blues

Model: Curtis Fisher

You always have to assume that as hard as you are training and dieting, someone else is doing an even better job. That’s what motivates you to go beyond what you thought you were capable of and do that extra rep, that extra set, that extra cardio session that could make the difference between winning and losing.

The combination of heat and humidity drains the energy out of you faster than finding out that the Playboy Playmate who’s been e-mailing you racy notes is actually an obese 44-yearold sanitation worker named Fred.

“I didn’t say you sucked. You looked pretty good. But you need to look a lot better this time, because this time you actually have a good chance to win. You’re up against other novice competitors instead of a bunch of seasoned veterans who have been doing this since you were pooping your diaper and laughing at Elmo and Big Bird. You’ll be standing next to hungry newcomers like you who are all desperate to win their first trophy.” “So, isn’t that good?” he asked. “Not if you’re quitting your workouts early and not putting in 100 percent. You always have to assume that as hard as you are training and dieting, someone else is doing an even better job. That’s what moti-

vates you to go beyond what you thought you were capable of and do that extra rep, that extra set, that extra cardio session that could make the difference between winning and losing. Excuses are everywhere if you really want to look for them. In the winter you could say it’s too cold or you are too tired from shoveling snow to train. But winners don’t make excuses; they do what they need to do regardless of discomfort, fatigue or inconvenience.” “Fine,” Randy said as we made our way over to the leg press. Between sets of 20, 30, then 50 reps, he stood under a nearby fan, which at least circulated the hot air, and guzzled cold water from a bottle that had already been refilled twice from the fountain. As he got ready to start lunges, I went to the locker room.

He was waiting for me to begin, as I usually bark encouragement at him on the return trip from the rear of the gym to the front desk area and back. I had my workout shake in one hand, and one of the ice packs from my cooler in the other. Randy seemed puzzled and nodded toward the ice pack. “What’s that for?” he asked. “Never mind, just get ready.” He cleaned the 60-pound fixed barbell off the floor in front of him and set it on his back. Now that he was rendered helpless to stop me, I pulled his waistband outward from the top of his shorts and dropped the ice pack into his underwear. He yelped like a dog that’s just had its tail stepped on. “Now, that’s air-conditioning,” I said. “Do your set and make me proud.” IM

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Physique photography by Jimmy Caruso; training photography by Gene Mozée

L

ast year’s Arnold pictorial featuring the work of photographer extraordinaire Jimmy Caruso was so incredible, we weren’t sure how we could top it in 2009. Then we received another influx of classic Caruso images and realized we’d barely scratched the surface of his Austrian Oak collection. We knew we had another blockbuster tribute in the making, but then Gene Mozée dug up a few of his best photos from his days of hanging out around Venice Beach with Arnold, and wow. A few of Gene’s shots punctuating Caruso’s dramatic images makes for one incredible solid-Oak homage. Our thanks to Caruso for his permission to publish some of the all-time-best Schwarzenegger physique pictures ever taken and to Mozée for opening up his legendary files. And to Arnold we say, Thanks for the memories and motivation, Governor, and happy 62nd birthday.

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—the Editors


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Caruso

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Caruso

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Taking the new Nautilus machines for a spin with Mike Mentzer.

Denny Gable (right) and Robby Robinson (left) talk Arnold through a grueling set of cable rows.

Gene Mozée’s

iconic

training images were captured in the original

Gold’s Gym and at Muscle Beach.

Taking aim with Frank Zane. 114 AUGUST 2009 \ www.ironmanmagazine.com

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Drawing a crowd at Muscle Beach.


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Caruso

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Caruso

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Caruso

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Caruso

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Caruso

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Caruso

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Master lensman

Jimmy Caruso perfects his dramatic lighting.

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The

Austrian Connection at the Arnold Matthias Steiner Meets His Hero

by Randall J. Strossen, Ph.D. When Matthias Steiner won a gold medal on his final attempt at the 2008 Olympics, his life was about to change—he would be honored for his accomplishment and become a celebrity in Germany, and, as part of the package, he’d get invited to the Arnold Sports Festival, where he’d have an opportunity to meet California Governor Arnold Schwarzenegger. Steiner would be accompanied by his two Olympic teammates—Juergen Spiess and Almir Velagic—along with coaches Frank Mantek and Michael Vater, German Weightlifting Federation Vice President Dr. Christian Baumgartner and lifter-turned-announcer Marc Huster. The IronMind Invitational, the weightlifting exhibition on the main stage of the expo hall at the Arnold, has brought some of the world’s top Olympic-style weightlifters to Columbus, Ohio, since 2005. Unfortunately, a few weeks before the show, Matthias Steiner had to undergo hernia surgery, which meant he could still come to the Arnold but wouldn’t be lifting anything heavier than a fork at dinner. We were still on for the exhibition, and the German coaches wanted Spiess and Velagic to have a minicontest the day before the exhibition. We needed to add another lifter to our pro-

Juergen Spiess and Almir Velagic.

Mutual inspiration— Matthias Steiner and Governor Schwarzenegger.

Spiess nails it.

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gram—not just anyone but someone who could enhance the show and demonstrate the excitement of the sport. Top American weightlifter and Olympic bobsled hopeful Ingrid Marcum got the nod, and we were ready to roll. The day before the Arnold opened, our team went to the YMCA in downtown Columbus for a morning training session, which included Matthias giving an inspirational talk to teenagers who’d run into various sorts of trouble. Then we had lunch at the Ohio State University Golf Club with Dr. Steven Riess, a motivational psychologist whose work has been pivotal to Mantek’s coaching success. That evening we had dinner in a private room at M—giving our guests a taste of elegant regional American cuisine. On Friday we enjoyed the preliminaries in arm wrestling, hosted a question-and-answer session at the Strength Summit, and, when the USAPL raw meet ended in the grand ballroom, we jumped in, holding a minicompetition for our German lifters and Ingrid Marcum. The Germans were tuning up for the European Weightlifting Championships. Showing his form, Juergen Spiess hit a personal record in the snatch, and Almir Velagic made the clean and jerk required to put him on the team. Showtime was Saturday at 1 p.m., and after months of preparation for the moment, the governor of California was sweeping toward us, his entourage in tow. Arnold spent minutes talking with Steiner about his dramatic Olympic performance, noting that he’d begun his own training as a weightlifter before the Austrian authorities would allow him to pursue bodybuilding. Arnold introduced his wife, Maria Shriver, to Steiner, then moved on to shake hands with the other members of the group. He took a ringside seat, staying for the whole exhibition, and then came onstage when we were done to shake hands once more. Most people have never had the pleasure of seeing a top lifter rip through a snatch or a clean and jerk. That’s the experience we brought to the Arnold, where one young man, born in Austria, who left to pursue

Almir Velagic hits his goal on the clean and jerk.

Most people have never had the pleasure of seeing a top lifter like Ingrid Marcum rip through a snatch or a clean and jerk.

his dreams and succeeded wildly, met the man who’d blazed the trail. On August 19, 2008, in Beijing, Matthias Steiner’s first dream had come true, and on March 7, 2009, in Columbus, so had his second.

sen is the founder and president of IronMind, known worldwide for such products as Captains of Crush grippers and the book Super Squats. Find IronMind on the Web at www.IronMind.com. IM

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Shoulder

ASSAULT An All-Around Delt Detailer From Alex Azarian by Cory Crow Photography by Michael Neveux

A

lex Azarian sounded beat. The night before we were scheduled to talk about his shoulder training, he and his wife, Nga, had welcomed Stephen Azarian, all seven pounds, two ounces of him, into the world. I offered via phone message to postpone, but Alex wouldn’t have it. Yes, he was tired; yes, having a baby is much higher on the scale of importance than an interview; and, yes, he had barely slept since the baby was born, but he wanted to do the interview despite all that—because he’d told me he would and he didn’t want to upset my schedule. That provides a little insight into just how nice a guy Alex Azarian is. He’s also one heck of a competitor, a bodybuilder who, after taking the lightweight title at the ’06 NPC USA, shot to prominence prior to the ’07 Nationals, due primarily to some sick images of his conditioning that led many amateur prognosticators (including yours truly) to predict a win for him going away (see photos on page 144). Unfortunately, it was not in the cards. Alex finished eighth in that competition and got an eye-opening look at just how difficult it is to peak after making a cross-country trip. What led me to respect Alex after his ’07 Nationals experience was the professional and upstanding manner in which he answered the inevitable question: “What went wrong?” Instead of blaming a mysterious illness or food poisoning or some obscure malady—something that’s common in bodybuilding when a competitor misses his or her peak—Alex calmly admitted that he’d made some poor decisions in the final days leading up to the show. That’s quite a breath of fresh air. Because of all that I was looking forward to speaking with Alex about how he trains his shoulders. Of course, when you’re speaking of shoulders, you’re really referring to two fairly large muscle groups: the deltoids and trapezius. The development of both groups is key to having a finished physique, and the key to proper development is balance. Alex told me two things that I found surprising. The first was that, because he’s genetically gifted in his shoulder-and-clavicle area, he stopped training delts for a while, which he later regretted because he felt it affected his physique negatively. The www.ironmanmagazine.com \ AUGUST 2009 143

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A Lesson Learned the Hard Way The ’07 Nationals Prep-Pictures Story

I

f you’re an active member of the bodybuilding message board community, you’ve probably seen or heard of the legend surrounding Alex’s prep pictures leading up to the ’07 NPC National Bodybuilding and Fitness Championships. It’s possible that the pictures he posted reflected some of the best conditioning ever seen leading up to an amateur contest. The events surrounding his showing—and the mistakes that he made in prep—provide a cautionary tale of the differences between competing at the national level and competing in local or regional shows. CC: I saw your pictures before the ’07 Nationals and picked you to win. What happened? AA: Despite it all, I’m very proud of the conditioning that I achieved leading up to the show. Those pictures got me my sponsorship with CytoGenix—makers of Xenadrine RFA-X, Cyto-Cell, CytoNOX and Taraxatone—and really led to a boom in my contest-prep business. CC: At the minimum, you should be proud because you achieved a level of conditioning that few competitive bodybuilders have ever achieved. AA: Exactly. It’s still something to be proud of, and, while I would have loved to win the show, I can’t be disappointed in how I looked leading up to the show. CC: So, what happened? AA: The ’07 Nationals was the first time I ever had to travel a long distance before a show. It was in Dallas, and I live in California. Before that show I had only competed in contests where I could drive to the event. Traveling and competing is a whole different ball game. I got off the plane and was bloated as hell, retaining water from the flight, etc. I also arrived the day before the competition, which is way too close to stage time to really fix problems that stem from air travel. Add to that the fact that, at the last minute, I decided to change my tanning product, and you get what happened that night. CC: Still, you made the top 10.

AA: Exactly, which gave me confidence that I can be a winner at this level. I was frustrated that I didn’t win, because I compete to win, but you have to learn from your mistakes and move forward. For this year’s Nationals I’m prepping the exact same way, but I’m planning on arriving early and getting acclimated to the climate. I’m also sticking with the tanning product that I know. [Laughs] CC: Lessons learned, right? AA: Exactly. You have to keep learning in bodybuilding or you stagnate. I learned a lot during the time I trained with Lee Priest. It was stunning to see how thick he is—in a good way. He also taught me a lot about proper form, which was an invaluable lesson. CC: So, what about moving forward? AA: In addition to competing in the Nationals, I’m about to start filming an “In the Trenches” video series for Muscular Development. It’s important to realize that my sponsorship, the boost in my training business and all of this attention came because my conditioning in the prep pictures was so strong. Despite the fact that my game-day performance wasn’t what I wanted it to be, I’d be lying if I said I wasn’t proud of that. But I really want to nail my conditioning again and this time bring it up onto the stage. I’ve been blessed with the ability to get really diced from the back. I love that paper-thin-skin look and hope to be able to show it again. CC: What’s your off-season plan given the lessons you’ve learned? AA: I tend to stay lean year-round. Not in “contest” shape, mind you, but in pretty good condition. I really like Xenadrine RFA-X as a fat burner, and I’m using Teraxatone now as an herbal diuretic to help me dry out. Those are two products that I really like and am having success with. Using them and making sure to arrive in Miami well ahead of time, I plan on really making a strong showing this time around. —C.C.

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Merv

Two weeks out.


Azarian second was that he does his workout with very little rest between sets, even when he’s switching machines. “I’ve got a full-time job as a teacher and two kids,” he said. “My goal is to get in, beat up the muscle group and get out.” It’s always refreshing to interview someone who lives a regular, work-a-day existence. Pros who can work out twice a day, five times per week are fun to read about, but there’s very little for the beginning-to-intermediate lifter to take home from that kind of marathon weight sessions. A workout like Alex’s? That’s the sweet spot of weight training. He begins every delt session with seated front presses,

normally done on a Smith machine. On occasion—maybe every third workout—he switches it up and uses dumbbells to stimulate the stabilizing muscles more fully, but for the most part Alex prefers the Smith machine because he feels a better targeted burn. He does around five sets, pyramiding the weight up as his rep count drops, a classic workout style that’s

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Azarian built many impressive physiques. No need to reinvent the wheel here. Maybe the enduring principles of bodybuilding are enduring because they work. For Alex what works is performing his front presses with moderately heavy weight—50 to 80 percent of one-rep max—working hard until muscle fatigue sets in. Form is important, as is rep speed. Alex prefers to maintain a moderate rep speed, which lets him focus on moving the weight, not on how fast or where he’s moving it. “I think it’s important to find a

comfortable rep speed and stick with it,” he said. “Too many people try too many different things. That takes away focus from their goal, which is stimulating the muscle to grow.” After finishing on the Smith machine, Alex quickly grabs a set of dumbbells and begins five rapid-fire sets of lateral raises, again pyramiding up on the weights and down on the reps. His performance style is very much like what he does on the pressing move. “Don’t swing the weights,” he warns. “I don’t care how much you can lift, only that you can

My goal is to get in, beat up the muscle group and get out. Dumbbell Presses Free download from imbodybuilding.com


Azarian

Lateral Raises

Bent-Over Laterals lift it correctly.” Alex’s rules for performance are similar to what many top-level competitive bodybuilders espouse. I’d bet that if you asked 1,000 bodybuilders what is the biggest sin committed by beginning lifters, 999 of them would say, “swinging the weights.” The one guy who answered something different would be either distracted or carb-depleted and not thinking clearly. Next up for Alex is a trip to the pec deck machine for five sets of reverse flyes, pyramiding the weight. The

machine work is a good stimulus for his rear delts, he said. “I quit working rear delts for a while and then later regretted it onstage. That head is key to looking good from the side and looking complete from all angles. So many people ignore their rear delts, yet they’re so important to presenting a complete physique.” With the pec deck behind him Alex makes his way back to the dumbbell rack to finish his workout. First up is two sets of bent-over lateral raises, with either 25s or 35s, depending on how he feels. He does them with very strict form—total focus on moving the weight up while isolating the rear delts. By this time Alex’s deltoids are fried, so finishing the bent-over laterals with good form is a weekly burn for his shoulders that he feels polishes them off. “I really focus on the negative

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Azarian

Shrugs

Alex’s All-Around Shoulder Assault and Training Split Seated Smith-machine front presses x 5 sets Dumbbell laterals x 5 sets Reverse pec deck flyes x 5 sets Bent-over laterals x 2 sets Dumbbell shrugs x 5 sets

Finally, he moves on to working traps. For years Alex’s big trapezius workout has consisted of He uses a standard pyramid scheme, adding shrugs. They work so well, the only variations people weight so that the reps drop, on each successive use are to attack them set on most exercises. from different angles Day 1: Chest, hamstrings without fundamentally changing the movement. Day 2: Delts, traps, calves, abs How people perform shrugs, however, Day 3: Arms, abs is uniquely personal. Day 4: Back, calves Alex uses a pair of heavy dumbbells. He’s so enDay 5: Quads amored of the way the *He follows the sequence and takes one or two dumbbells feel and rest days when his body tells him he needs it or how holding his hands his schedule requires. closer to his body helps to stimulate the muscle, he almost never uses an movement on laterals—includOlympic bar. Find your own way on ing the standing laterals,” he said. this one, he said, but be sure to give “Maybe not so much on the pressdumbbells a try. ing movements, but focusing on the After all, a shrug is a shrug— descending stroke of a flye or lateral you’re pulling the weight up by is like getting two workouts in one shrugging your shoulders—but by exercise.” subtly changing hand positions, you

may find something that improves your workout that’s extremely easy to implement. Alex moved up to welterweight at the ’08 Nationals, to disappointing results and a ninth-place finish. When you next see him compete, it will be this fall, when he’ll make another run for a title—and an IFBB pro card—at the ’09 Nationals in Miami. When he steps onstage, you can be sure of one thing: He’ll have a great pair of shoulders to show the judges. He’ll also be better prepared, having taken to heart the lessons he’s learned over the past couple of years. His online prep pictures are eagerly anticipated by many pundits, including me, who will probably see them and predict great things for him, again. Editor’s note: You can contact Alex Azarian through his Web site, PrepByAlex.com, or via his MySpace page, http://www.myspace.com/ npc_alex. IM

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Gift Grape of the

by Jerry Brainum

Part 2

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Free-Radical-Taming Resveratrol Can Help Your Health, Heart and Muscles In Part 1 we examined the way resveratrol works in the body, in particular its protective properties against cardiovascular disease and cancer. This time we’re taking a look at its antiaging properties and why bodybuilders need to take note of it. Antiaging Effects

Neveux \ Model: Tamer Elshahat

The only technique known to maximize life span in animals—not yet proven in humans—is calorie restriction. The method usually involves lowering the daily calorie intake by 30 to 40 percent, which is said to lessen oxidative effects. Some scientists, however, think that calorie restriction works because it activates a protective enzyme called SIRT1, which removes acetyl groups from specific proteins, triggering what’s called a gene-silencing effect—that is, it inhibits the activity of certain

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genes in the body. Among those genes are the ones that control the aging process. Studies show that, like calorie restriction, resveratrol is capable of increasing the activity of SIRT1 as much as 13-fold over baseline. That implies that much of the aging-related benefit of calorie restriction may be obtainable with resveratrol. That also explains the attraction of resveratrol to life-extension devotees. Some studies show that it extends the longevity of yeastâ&#x20AC;&#x201D;by 70 percentâ&#x20AC;&#x201D;worms and fish. Others, however, have shown no life extension in yeast and worms. The first study that pointed to a

life-extension effect of resveratrol in mammals used mice.7 Middleaged mice were put on a diet that contained 60 percent fat. Another group of mice got a standard diet. Those in the high-calorie group were also given resveratrol at a dose of 22.4 milligrams per kilogram of bodyweight daily. Another group of mice ate the high-fat diet but didnâ&#x20AC;&#x2122;t get resveratrol. While both high-fat groups became obese, those on the resveratrol lived as long as control animals. The resveratrol mice also had enhanced insulin sensitivity, along with an increased number of mitochondria in their livers that matched that of the calorie-restricted mice.

-------------------------------Evidence shows that resveratrol and SIRT1 activation can help with several diseases linked to aging, such as type 2 diabetes, cardiovascular disease, brain degeneration and inflammation.

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• A mimicking of the effects of calorie restriction in the gene expression profiles of liver, skeletal muscle and fat tissue

A diet that derives 60 percent of its calories from fat isn’t normal, so another study featured mice that ate a standard diet supple-

Evidence shows that resveratrol

causes oxidation of muscle RNA, leading to damage and loss of muscle function.9 Resveratrol chelates excess iron, thus preventing the iron-related oxidative damage.

--------------------------------------------One problem with the popular supplement conjugated linoleic acid is that it brings on inflammation and insulin resistance in fat cells. Those side effects, however, are completely blocked by resveratrol, according to a recent study. and SIRT1 activation can help with several diseases linked to aging, such as type 2 diabetes, cardiovascular disease, brain degeneration and inflammation.

Resveratol and Bodybuilding mented with resveratrol. In that case, resveratrol didn’t provide any life-extending effects.8 It did, however, prevent age-related cardiovascular and obesity-related functional decline in the mice. After 10 months of resveratrol treatment, cholesterol levels declined in the mice, and the aortas functioned better in resveratrol-treated mice than in the ones that didn’t get the compound. Resveratrol also reduced heart inflammation as well as several other beneficial effects: • Increased bone health, including density, volume, mineral content and bending stiffness • Reduced cataract formation in older mice • Enhanced balance and coordination

Resveratrol may be relevant to weight training on several counts. One effect of restricting calories is that muscle ages far more slowly than it otherwise would. Loss of muscle function declines in animals that are on restricted calories—although it’s worth noting that humans who follow that kind of low-calorie regimen appear emaciated and atrophied. Mouse studies show that resveratrol duplicates favorable gene processes in muscles that take place with calorie restriction. The potent antioxidant activity of resveratrol may also contribute to that. While it remains to be demonstrated in humans, it’s plausible that taking resveratrol helps slow muscle aging. Indeed, scientists now recognize that a major cause of muscle aging is a gradual accumulation of iron in muscle over the years. That

Even so, when taken in excessive amounts, resveratrol itself can turn into a pro-oxidant, leading to free iron release and its attendant oxidative damage. Keep in mind that in natural sources, such as red wine, resveratrol is present in small doses and is accompanied by other natural antioxidants, such as the flavonoids and polyphenols that keep it stable. All antioxidants work as a team. Resveratrol also favorably affects testosterone counts. Although it can interact with estrogen receptors, in low doses it competes with estrogen for interaction with the receptors,

------------------------------A recent study of resveratrol given to rabbits showed that it increased erections (likely due to its NO-boosting effect) and testicular sperm counts and boosted blood testosterone by 51.6 percent. 160 AUGUST 2009 \ www.ironmanmagazine.com

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an effect similar to the drug Nolvadex. Resveratrol also inhibits the enzyme aromatase, which converts androgens such as testosterone into estrogen. A recent study with rabbits showed that resveratrol increased erections (likely due to its NO-boosting effect) and testicular sperm counts and boosted blood testosterone by 51.6 percent.10 Another study found that resveratrol protected against testicular injury caused by environmental toxins in rats.11 A recent isolated-cell study found that resveratrol

helped maintain muscle mass by increasing the proliferation of satellite cells, which are required to repair damaged muscle cells. Satellite cell activity commonly decreases with age, and itâ&#x20AC;&#x2122;s considered a major cause of

Cell studies show that resveratrol inhibits the development of fat cells. Another study found that resveratrol inhibits insulin secretion and increases insulin sensitivity.

---------------------------------------------------------------------

Neveux \ Model: Tamer Elshathat

A recent isolated-cell study found that resveratrol helped maintain muscle mass by increasing the proliferation of satellite cells, which are required to repair damaged muscle cells.

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showed that resveratrol blocks the inhibitory effects of insulin on epinephrine-stimulated fat oxidation. One problem with the popular supplement conjugated linoleic acid is that it brings on inflammation and insulin resistance in fat cells. Those side effects, however, are completely blocked by resveratrol, according to a recent study.18 Various companies are working on developing drugs that spur SIRT1 activity. That could have enormous effects in antiaging medicine. One drug activated SIRT1 four times more than resveratrol, suggesting that lower doses may be used in comparison to resveratrol. In another recent study the experimental drug SIRT1720 proved to be a thousand times more potent than resveratrol in activating SIRT1. Mice given it had twice the endurance of untreated mice, and the drug pre-

vented diet-induced bodyfat accretion by increasing fat oxidation in the rodents’ skeletal muscles, liver and brown adipose tissue. On the other hand, it may be premature to take huge doses of resveratrol. A recent study of isolated mice neurons showed that large amounts of SIRT1 led to damage of brain cells through heightened oxidative activity. That implies that overstimulation of SIRT1 enzymes could have a paradoxical reverse effect—damaging health. Another study found that resveratrol protects the heart under conditions of ischemia, or blockage of blood flow to the heart, as occurs during a typical heart attack.20 Higher doses had an opposite effect, initiating a death signal in heart cells. In practical

Neveux \ Model: Carl Suliani

muscle frailty in the elderly. The favorable effect of resveratrol in the study was related to increased SIRT1 activity.12 In another study mice that had been specially bred to age rapidly were given resveratrol and exercise.13 Other mice exercised but didn’t get resveratrol. Those not getting the resveratrol showed a decreased endurance capacity over 12 weeks, while those getting 0.2 percent resveratrol along with exercise maintained their endurance. The mice in the resveratrol group experienced a significant increase in oxygen consumption and mitochondrial energy enzymes. The study suggests that when combined with exercise, resveratrol may improve and maintain mitochondrial function in muscle. That’s highly significant, since loss of mitochondria in muscle is a major cause of muscle loss with aging. In a study published two years ago, young mice given high-dose resveratrol—400 milligrams per kilogram of bodyweight—showed resistance to obesity, as well as increased aerobic-exercise capacity and less muscle fatigue during exercise. The mice were able to run twice as far before exhaustion set in.14 Cell studies show that resveratrol inhibits the development of fat cells.15,16 Another study found that it inhibits insulin secretion and increases insulin sensitivity.17 High insulin counts stimulate increased bodyfat synthesis, especially when accompanied by excess calorie or carbohydrate intake. The study

----------While it remains to be demonstrated in humans, it’s plausible that taking resveratrol helps slow muscle aging. 164 AUGUST 2009 \ www.ironmanmagazine.com

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terms, this suggests that those who take huge doses of resveratrol may succumb to a heart attack that they might have survived had they been taking low doses of resveratrol. The mechanism was thought to be due to the accumulation of free iron. Several other studies point to potentially serious health problems for people who take huge doses of resveratrol. For example, an animal study found that while resveratrol hindered tumor growth, it also blunted wound healing.21 An isolated-cell study found that high-dose resveratrol inhibited the synthesis of vital cellular nucleic acid compounds, such as RNA and DNA, and thus adversely affected protein synthesis, resulting in cellular death.22

vitamins A, E, D and K. Another alternative is to have a glass of red wine, sit back and watch what happens to those who force megadoses of resveratrol down their throats. It wonâ&#x20AC;&#x2122;t take another study to see who is happier.

References 7 Baur, J.A., et al. (2006). Resveratrol improves health and survival of mice on a high-calorie diet. Nature. 444:337-42. 8 Pearson, K.J., et al. (2008). Resveratrol delays age-related deterioration and mimics transcriptional aspects of dietary restriction without extending lifespan. Cell Metabol. 8:157-68. 9 Xiu, J., et al. (2008). Iron accumulation with age, oxidative stress

15 Fischer-Posovszky, P., et al. (2008). SIRT1 is involved in resveratrol-stimulated changes in human adipocytes. Int J Obes. 32(supp1): S44. 16 Rayalam, S., et al. (2008). Resveratrol induces and inhibits adipogenesis in 3T3-L1 adipocytes. Phytother Res. 22:1367-1371. 17 Szkudelska, K., et al. (2008). Is resveratrol a dietary compound which helps to prevent obesity? Int J Obes. 32(supp1):S37. 18 Kennedy, A., et al. (2008). Conjugated linoleic acid-mediated inflammation and insulin resistance in human adipocytes are attenuated by resveratrol. J Lipid Res. In press. 19 Deige, J.N., et al. (2008). Specific SIRT1 activation mimics low energy levels and protects against diet-induced metabolic disorders by enhancing fat oxidation. Cell Metabol.

--------------------------------------------------Resveratrol also favorably affects testosterone counts. Although it can interact with estrogen receptors, in low doses it competes with estrogen for interaction with the receptors, an effect similar to the drug Nolvadex. In a 28-day study of high-dose resveratrol, treated rats showed signs of kidney toxicity, dehydration, anemia and abnormal liver function.23 If you choose to supplement with resveratrol, make sure that the supplement contains trans-resveratrol, the active form. Also carefully examine the elemental, or actual, levels of trans-resveratrol listed on the label, since many companies attempt to confuse consumers by listing only the amount of the resveratrol source, such as Japanese knotwood, or the total resveratrol content, including the inactive Cis form. The optimal human dose is unknown, despite what you may read on the Internet. Beware of obtaining resveratrol from fly-by-night Internet suppliers. You have no assurance of quality control related to purity and potency and will be paying premium prices. Although resveratrol is fatsoluble, it does not have to be consumed with a meal containing fat, as do such fat-soluble nutrients as

and functional decline. Plos One. E2865. 10 Shin, S., et al. (2008). Transresveratrol relaxes the corpus cavernosum ex vivo and enhances testosterone levels and sperm quality in vivo. Arch Pharm Res. 31:83-87. 11 Jiang, Y.G., et al. (2008). Resveratrol reestablishes spermatogenesis after testicular injury in rats caused by 2,5-hexanedione. Chin Med J. 121:1204-1209. 12 Rathbone, C.R., et al. (2008). SIRT1 increases skeletal muscle precursor cell proliferation. Eur J Cell Biol. 88(1):35-44. 13 Murase, T., et al. (2008). Suppression of the aging-associated decline in physical performance by a combination of resveratrol intake and habitual exercise in senescence-accelerated mice. Biogerontol. In press. 14 Lagouge, M., et al. (2006). Resveratrol improves mitochondrial function and protects against metabolic disease by activating SIRT1 and PGC1-alpha. Cell. 127:1109-22.

8:347-358. 20 Dudley, J., et al. (2008). Resveratrol, a unique phytoalexin present in red wine, delivers either survival signal or death signal to the ischemic myocardium depending on dose. J Nutr Biochem. 20(6):443-452. 21 Brakenheilm, E., et al. (2001). Suppression of angiogenesis, tumor growth and wound healing by resveratrol, a natural compound in red wine and grapes. FASEB J. 15:17981800. 22 Dubash, B.D., et al. (2000). Inhibitory effect of resveratrol and related compounds on the macromolecular synthesis in HL-60 cells and the metabolism of 7,12-dimethylbenz(a)anthracene by mouse liver microsomes. In F. Shahidi and C.T. Ho (Eds.), Phytochemicals and Pharmaceuticals. Champaign, IL: AOCS Press. 23 Crowell, J.A., et al. (2004). Resveratrol-associated renal toxicity. Toxicol Sci. 82:614-19. 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 La Cour continues his revealing introspective on his addiction to bodybuilding and how his onedimensional focus slowed his growth as a complete person.

The Need for Control I was a Spartan—and I prided myself on being one. By Spartan, I mean I was so mentally tough that I needed very little of life’s pleasure to make me happy and fulfilled. I never missed a workout. I never let pain or injuries slow me down. I never missed a meal in that entire time—and I certainly never cheated on my diet. I am so mentally and physically immune to pain that doctors, chi-

ropractors, dentists and massage therapists have said things to me like, “You’ve got to be kidding me! You’re telling me that you can’t feel that?” I came to find out after my competitive bodybuilding career was over that that’s not an entirely good thing. Because no one could hurt me physically, mentally or emotionally—or so I wanted to believe—the standards of how I expected people to treat me were incredibly low. The standards for comfort I needed in my life were very low as well. As a Spartan, all I needed was me! You’ll understand how that mind-set developed later, as well as the help, work and mental and emotional rewiring it

took to get past it. Even so, it made me an amazing bodybuilder. The disciplined bodybuilding lifestyle gave me a sense of control that I didn’t realize I needed so desperately. With the discipline of my structured bodybuilding day, I didn’t have to depend on other people to feel happy or accomplished. It was all up to me, and I never had to trust people to come through on their promises.

Part 2

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Confessions alive, you don’t have energy to do a lot of other things. With such a long contest-preparation period—repeated for 15 years straight—you get to the point where you don’t think about anything besides training heavily, doing all of your cardiovascular training, buying food, eating food and cleaning up after your meals—sometimes optional for me. I could rationalize why I didn’t stay on top

cult than I imagined it would be. As I struggled to get the next phase of my life going the way I wanted, I realized that I’d never heard too many stories about what successful bodybuilders did after their careers. Sure, I’d hear about a success story in some other aspect of life every once in a while. But I wondered how well the bodybuilders of the past transitioned into their regular lives. I realized that a lot of emotional growth had been stunted during the 15 years I focused on my bodybuilding career. I was chronologically 41 years old, but I wondered just how much I’d grown emotionally and socially since digging deeply into my obsession at 27. That’s what any addiction does. For every year you choose not to deal directly with the challenges you know you have—let alone the ones you don’t realize you have—and pour your focus into something else that makes you feel better, your emotional growth can be stunted. At the very least, it will severely slow down. I also felt that competitive bodybuilding had made me lazy—an opinion of myself totally different from the one I’d always had before. How could a physical, mental and emotional pursuit like competitive bodybuilding make a person lazy? Well, when you’re walking around most of the year with incredibly low bodyfat because you eat only the minimum number of calories you need to build muscle, lose fat and barely stay

I also felt that competitive bodybuilding had made me lazy.

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Confessions of household things when I was tired and hungry for so many years, but I didn’t have the same excuse when I stopped competing. That lazy mind-set took me some time to overcome.

All those years of near seclusion had me ill-prepared for direct interaction with real, live people.

Uncomfortable in My Own Skin Regardless of how poised and confident I may have appeared to the world, I felt uncomfortable in my own skin. During the first couple of years after I stopped competing, I spent part of my time as a personal-development

speaker at motivational seminars. The 800 to 1,200 people who attended the seminars were attracted to my physical presence, the way I carried myself and the speaker’s touting the fact that I was a six-time national champion bodybuilder and a health and fitness expert. When it was time to invest in another program or have lunch with a seminar coach, the attendees lined up in droves at my table in the back of the room. All those years of near seclusion had me ill-prepared for direct interaction with real, live people. I didn’t even realize how uncomfortable I felt back then. Being uncomfortable was normal for me. It took me five years to recognize it. I had similar experiences in social gatherings. During my competitive bodybuilding career I’d rarely gone out with friends. My contest preparation was extremely long and focused. I had a rule that I would not eat any junk food from the first Monday in January until the NPC Team Universe Championships in August. That’s seven months of strict dieting that I executed with machinelike precision during my last six years of competitive bodybuilding. With that level of dedication there was no room in my life for going out on the town and having fun. People assumed I’d be outgoing and confident because of my physical appearance and my accomplishments, but when I 178 AUGUST 2009 \ www.ironmanmagazine.com

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Confessions did start going out with friends, I was uncomfortable and awkward. The proverbial wallflower in any group, I’d just stand there doing my best not too look like a dork. Out with my buddies, I could tell that they almost felt sorry for me. I remember one of my “cool” friends pulling me aside and saying, “Are you having fun? You know, Skip, you’re a really good-looking guy. You should go around and talk to people more.”

How I Was Driven to Change

Okabe

I wanted to become a “people magnet.”

Because a lot of people were drawn to me, I was put into uncomfortable social situations time and again. I’d had enough of feeling this way. I was driven to change. It was time to make my MANformation, time to break past whatever was holding me back and start living the life I really wanted to have. I was determined to step up and become the man I really wanted to be. It was my personal battle to feel normal again—if I had ever felt normal before my addiction to bodybuilding. The one thing you should know about me is that, when I want something or want some-

thing to change, I’ll do whatever it takes to get it or make it happen. I am a master at mastering the mind-set and skills that I want. If I could master a lifestyle as challenging as a competitive bodybuilder’s, shouldn’t I be able to be great at anything I set my mind to? That was the belief system I passionately adopted, and I broke down all the steps I needed to bring about my MANformation with the same focus and dedication that helped me master bodybuilding and training. I knew exactly what I wanted: I wanted to feel comfortable in social situations. I wanted to become a “people magnet.” I wanted to become fearless when it came to talking with any man or woman. I wanted the ability to create instant rapport and connection. I wanted to be able to create, nurture and sustain deep, connected relationships. I wanted to master the skills of influence and persuasion and get people to want to help me achieve my goals—instead of depending only on myself. I wanted to carry myself with certainty and confidence—and have it come through loud and clear in my body language, voice quality, facial expressions and eye movements. I wanted to create the framework of every relationship—friendship, romantic or business—that I was in so it would meet my standards. I wanted to master business skills. I wanted to lead my own life better, and I wanted to help lead other people more effectively. I wanted it all, and immediately: health, wealth, happiness and connection. I was determined to rid myself of my Spartan mind-set and existence and become the “total package.” The intense desire for change has helped me master a whole new set of life skills that totally transformed my life. That desire is what created my company, MANformation, LLC—“Alpha Strategies That Transform You Into the MAN You Really Want To Be!” It’s helping men all over the world do exactly what I’ve done.

Identifying What Was Challenging Me in Life

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Confessions already knew was destructive behavior. To me, alcoholism, drugs, eating disorders—even cigarettes and compulsive shopping—were what I considered addictions. I’d never had any challenges with those types of things at all. Bodybuilding was a conscious, well-planned choice that I made. I was convinced that my approach was a totally healthful pursuit and career—especially as I’d never used steroids or any other illegal phy-

Okabe

I was determined to step up and become the man I wanted to be. sique-enhancing drugs. The way I approached bodybuilding and training was extremely healthy, even noble, because it helped people all over the world do what they wanted to do even better. It was obvious, from all the positive comments I received about my articles and the number of my books and DVDs that were purchased. Or so I thought. Okabe

Before I could successfully make my MANformation, I had to get a better understanding of why I thought as I did and why I did what I’d done all of my life. I remember talking with a hardworking multimillionaire whose patio overlooked the Pacific Ocean about his addiction to alcohol. He’d befriended me because he desperately wanted to improve his health, fitness and physical appearance. He wanted to regain control of his life. The conversation then turned to me. “Do you think you are addicted to bodybuilding?” he asked. “No. Not at all.” I confidently answered without a nanosecond of hesitation. He didn’t challenge me, but, as I think back on the encounter, his body language and facial expressions showed that he didn’t agree. He was extremely knowledgeable about human behavior and knew the correct answer to the question before he asked it. At that time, however, I had no idea that

I was addicted to bodybuilding. I saw only my extreme discipline to bodybuilding and training as a positive aspect of my life and a sign of my tremendous work ethic. Me? Addicted to anything? Never. I always saw myself in complete control of my life. Addiction, in my mind, was when a person was a slave to negative behavior that he or she really didn’t want to engage in. Addicts simply couldn’t stop themselves from doing what they

Editor’s note: For questions or comments, send e-mail to Skip@ SkipLaCour.com. Visit Skip La Cour’s bodybuilding and training Web site at www.SkipLaCour.com. Visit Skip’s MANformation Alpha Leadership Web site at www.MANformation .com. Sign up for the free weekly e-mail newsletters. Become friends with Skip La Cour on Facebook. You can also follow him on Twitter at www.twitter.com/skiplacour and www.twitter.com/MANformation. IM

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Heavy

Duty The Wisdom of Mike Mentzer

ABS Q: I’ve read Mike’s books High

Intensity Training: The Mike Mentzer Way and The Wisdom of Mike Mentzer, and I understand why high-intensity training is the best way to build muscular mass and strength. I’ve gained quite a bit of muscle already, but now I want to build my abdominals and shed some bodyfat. I don’t see much in the way of abdominal exercise in Mike’s writings. What do you suggest? A: Mike addressed the abs issue several times in his writings, so perhaps you overlooked what follows: “Most of the people I speak with daily have been training for some time—years and decades. Their abs are already in decent condition, even if covered by a layer of fat. In such cases, I suggest ab training be dropped for a while, as the exercises listed in my Heavy Duty programs provide the abdomen with considerable indirect training stimulus. “Many of my in-the-gym clients complain of sore abs after doing triceps pressdowns. The program I’ve recommended will at least maintain, perhaps improve, your abdominal condition. Redirect the body’s energy and resources you’d otherwise use in ab training toward

greater growth in the major muscle groups. “If you’re particularly concerned about the condition of your abs or have a contest coming up, then train them. Remember, however, that the abdominals are skeletal muscles just like the pecs, lats, biceps and so on. Therefore, they respond to the same type of stimulus—high intensity. Train abs only on leg day, doing one set of incline bent-knee situps for 15 to 25 reps to failure. Once you can do 25 or more, hold a weight at your chest so you’re back to 15 to 25 again.”

HOW MENTZER STARTED Q: I’ve read everything I can about Mike Mentzer, but I can’t find any information about how he started in bodybuilding and what his very first routine was. Can you help me? A: Absolutely. Those are questions I and other bodybuilding writers from the 1980s asked Mike at some point in his training career. Mike first discovered the world of bodybuilding when he was 12 years old and accompanying his mother on a trip to a local grocery store in Pennsylvania. While at the supermarket his eyes lit upon a copy of a muscle magazine that had legendary bodybuilder Steve Reeves on the cover. According to Mike:

“It was love at first sight; I knew right then and there that this was how I wanted to look and that was the sport I wanted to get involved in.” Mike’s mother purchased the magazine for him, and he excitedly explored its contents. He then begged his father for a set of weights, which his dad got him for Christmas. Again, let’s hear from Mike: “I recall that I was very skinny when I started bodybuilding, even though I’d done the usual calisthenics, chins, pushups—the kind of things that most kids do at school. Not that I knew anything about bodybuilding per se, but when I got my set of weights and read through the accompanying course, well, here was the real thing.” Mike admitted that he gained muscle easily, owing largely to his genetics: “Anyone with an eye for such things might have discerned my obvious potential. I suppose I was fortunate to have had my parents, from whom I inherited many of the factors that together made championship bodybuilding reasonably easy—not that I didn’t have to work hard at it!” He started training and made great gains: “From the time I started bodybuilding at the age of 12 until I was 15, I actually trained in a relatively

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Neveux \ Model: Dan Decker

by John Little


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Heavy Duty sensible and productive manner. Just how sensible and productive I was not to discover for a number of years. Along with the first set of weights that my dad had bought me came an instruction booklet that suggested beginners work out no more than three days a week, performing three sets for each bodypart. That formula

“Only you can find the motivation to exert the quality of effort to achieve your full potential as a bodybuilder. No one else can do the work for you.” proved so successful that in those three years I went from an initial bodyweight of 95 pounds with nineinch arms to a weight of 165 pounds with 15 1/2-inch arms. Not bad for a 15-year old kid! “When I look back, I think I might have done a lot better had I stayed with my early instruction as the results were most encouraging. Then, however, I decided to speed things up still further by doing even more work. I figured that if three sets produced the results I had gotten, then six sets would do twice as good. Of course, it doesn’t work that way, but it’s a mistake many bodybuilders make. You’d be surprised at the number of advanced trainees who don’t know better and train under that misconception. Blame it on the muscle magazines that at the time advocated irrational, unscientific thinking.” It took many more years before Mike learned the importance of increasing the intensity rather than volume of his workouts and reducing training frequency—and went on to build one of the most inspirational physiques of all time.

MOTIVATION Q: I’ve been training with weights for more than 15 years but recently have come to dread going to the gym. What did

Mike recommend to trainees in order to keep them motivated? A: Without seeing your routine, I can’t tell whether you’re overtraining, which can rob you of motivation very quickly. Mike always held that motivation is fueled by the “desire to gain and/or keep a value.” So if getting stronger or bigger is important to you, you’ll be motivated to do whatever’s necessary to make it happen. Exactly how much value you perceive in those goals will determine how much motivational fuel you’ll bring to the task. According to Mike: “If you find it difficult to summon the motivation necessary for your Heavy Duty workouts, then you’re not convinced ‘all the way down’ about the value, or importance, of achieving a more muscular physique. Sit down with pen and paper, and write down your thoughts about how gratifying gaining strength, muscular size and a better self-image would be. Not just one sentence, but a paragraph or a page. Reflect on the moments when you most wanted larger muscles. Note the reasons, write them down, expand on them. As you do, you’ll re-experience some of the associated emotions.” Mike believed that emotions are automatic value responses that indicate how much someone perceives either the benefit or harm of something. As he pointed out: “The more beneficial you perceive something to be, the greater the intensity of the emotional/value response, the greater the motivation to acquire that thing. The less value you perceive, the less your motivation will be. Acquiring and maintaining motivation is something that no one can do for you. Nature requires that you go through the thought process necessary for developing proper motivation. The quality of your motivation will be determined by the quality of your thinking.” In closing, let’s remember Mike’s words regarding motivation: “You are the agent of your own destiny, whether you realize it or not, whether you act on it or not. Only

you can find the motivation to exert the quality of effort to achieve your full potential as a bodybuilder. No one else can do the work for you. Developing a personal philosophy of effort based on objective principles requires time and dedication; but the rewards are commensurate. As that philosophy takes shape, you’ll grow increasingly directed and purposeful. But you can’t just think about it. You must act on it! So take pride in your power to achieve your values and goals. Be a champion of choice and

While at the supermarket at age 12 his eyes lit upon a copy of a muscle magazine that had legendary bodybuilder Steve Reeves on the cover. make the high-intensity effort necessary to achieve the kind of physique you desire.” 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 Wisdom of Mike Mentzer, 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

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Power

SURGE Take What You Have, and Make It Stronger

I

n 1979, when Joe Mazza was just 13 years old, a new gym opened up in his hometown of Verona, New Jersey. Like most kids his age, Joe was interested in the possibility of building some muscle, so he joined up—and the powerlifting world is now better for it. Joe put in many hours of sweat and blood at that gym and finally entered his first bench press competition in 1992. By that time he’d joined the police force, so his first competition was a police and fire bench press bash. Armed with his bench shirt, he ended up taking second in the 181-pound class with a 370-pound press. Joe is the kind of man who sticks with his goals, and it’s paid off for him in aces. His 20 years of hard work in law enforcement have gotten him promoted to detective, and his 28 years of serious bench pressing have earned him the titles of world-record holder and national champion. In addition to putting up the biggest super-shirt bench in history for the 165-pound class, Joe’s also the two-time MHP’s Kings of the Bench lightweight champ.

I first met Mazza at the ’03 Bench America competition, a pro show that aired nationwide on Fox Sports. Right away he struck me as a friendly but competitive guy. With a smile on his face, Joe shook my hand and confidently told me that, because a lot of people hadn’t heard of him yet, he was going to surprise them by coming out on top in his weight class. That was bold talk considering how many top national benchers had turned out for the event, but Joe backed up his talk with his walk, and he won it. He’s been hitting mega numbers on the bench ever since. Every time I’ve watched Mazza compete, he’s conducted himself with dignity and shown a lot of support for his fellow lifters. That says a lot about him. This winter I spent some time phone-conferencing with Joe, and we put together this feature to celebrate his recent victories and to pass on some of his valuable training knowledge to other aspiring power benchers. On October 18, 2008, Joe Mazza again made powerlifting history by super-shirt benching 675 pounds at

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165 pounds bodyweight. “So what?” you say.“He was employing the aid of one of those mega-round bench shirts.” In most cases you’d be half right; however, Joe Mazza has proven himself on the platform with and without a shirt. As I said above, he’s the two-time MHP Kings of the Bench lightweight champion. In 2006 Joe weighed in at 165 pounds and benched 420 at the first Kings of the Bench contest, and he did it without a bench shirt. He returned to defend his title in 2007, made weight at 175 pounds and benched 445 to take the show again. To explain how huge a 445pound bench is at 175 pounds’ bodyweight (same-day weigh-ins), the biggest bench press of all time under those conditions at 165 was 485, so Joe is more than 90 percent on his way to the biggest classic bench ever performed in his weight class by anyone on the planet. That’s world-class pressing power. For you reps junkies, Mazza also competed in a power bench reps contest that my company put on. After warming up backstage and

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Power

J

oe Mazza

Photo courtesy of Joe Mazza

taking three max bench Mazza benching at the Arnold attempts onstage, Joe was Classic. He’s done a 445 raw given 15 minutes to rehydrate and take a breather. He bench at 175 bodyweight. returned to the stage and, at 165 pounds bodyweight, hit 29 fullweight class. Putting range, strict reps with 225 pounds! up 675 pounds at 165 is When it does come to super-shirt nuts. If you don’t think benching, so, then get yourself a Joe’s without double-ply, open-back equal in his Titan Kitana bench shirt—Joe’s weapon of choice—get your bodyweight to 165 pounds and try it yourself. I highly recommend having four or five spotters ghosting the plates and bar while you do, though, because odds are it’s gonna come crashing down on you when you fail to make da press. What the heck did Joe do in the gym to get to such a level of poundfor-pound power? I’ll let him tell you in his own words. • • • “I train at Nazareth Barbell in Nazareth, Pennsylvania, owned by Mike Miller. I train with and am coached by Jim Parrish. I’ve been training with Jim off and on since 194 AUGUST 2009 \ www.ironmanmagazine.com

PowerliftingPics.com

PowerliftingPics.com

SURGE

1998. “Five to six years ago Jim developed the Joe Average Strength System. We primarily train with heavy band tensions, and that’s where I’ve made my strongest gains. The JA Strength System was founded on Westside Barbell, Nazbar and Metal Militia principles. As Jim developed the system, he discovered that by focusing on the basic core exercises, we were able to make our biggest

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gains. Rather than rotating through numerous exercises, we stick to basic benching and rotate our band tensions. Similar to Westside Barbell, we alternate between a dynamic-bench day and a max-effort-bench day. “The JA system consists of six cycles, each one lasting two weeks. The first week of each cycle is the dynamic week, and the second is the max-effort week. The dynamic week consists of a free-weight set to failure, a touch set and speed work. We follow a strict rep scheme when doing our free-weight work, and that allows us to cycle ourselves to a peak on meet day. Our free-weight work does not build strength, it just indicates to us how strong we are at that time and it lets us know how strong we’ve become from doing the heavy band work in our max-effort workout. “We then do a touch set, which is similar to doing a negative, but we focus on handling max-plus weight and bringing the weight down fast. Handling 150 pounds over your max gives you the confidence to handle max weight on meet day, and touch sets must be done in a properly altered bench shirt. We bring the bar

down in its proper groove, letting it drop touch, then give it a push, and the spotters take the bar. If you only train raw—never using a bench shirt—then you can skip the touch set. “Our speed work then supplements our free-weight set to failure. We use minimal tension with some bar weight and focus on doing fast, explosive reps. JA-style speed work is not the main focus of our benching. Our max effort work is. “The second week of each cycle is our max effort week. When doing a max effort bench workout, we only bench. We do not rotate through various exercises. In order to prevent regressing or plateauing, we set up a band rotation. “We go through three different band rotations, changing the band rotation at each max-effort workout, which changes the amount of bar weight being used. That keeps your central nervous system guessing. We’re then able to focus on the core exercise at every max-effort workout. “The first exercise is a reverse bench with bands. Rather than hanging the bands from the top of the power rack, Jim had a metal ladder made. We slide the pins into the third hole from the top and lay the ladder across the pins. We then hang the bands from the ladder. When the bands are hung from the top of the rack, they help to lift the weight through the entire stroke. By using a ladder, we are able to lower the bands closer to the lifter, which enables him to lock out most, if not all, the weight at the top of the lift. “When doing our reverse band bench, we focus on lowering the weight quickly and then throwing it back up. That helps to develop speed when you’re maxing with free weight—the faster you move the weight, the more weight you can lift. Again, we change the band for each max-effort week, thus changing the bar weight that we used. After one max-effort set we set up for a maxeffort bench with the bands doubled from the bottom of the rack. That’s the max-effort set that builds the most strength. “The secret to building strength is not focusing on the muscle but, rather, focus- (continued on page 198)

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Power

SURGE shirt, you can lower the boards by one, so a 3 board becomes a 2 board, a 4 board becomes a 3 board and a 5 board becomes a 4 board.

Equipment FlexBands. These are made out of industrial-strength rubber. A rubber band changes its shape when subjected to tension. When a FlexBand is

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Photo courtesy of Joe Mazza

(continued from page 195) ing on 400-pound bencher using bands your ligament and tendon strength. for the first time. There is no set bar I basically train at the same bodyweight due to the fact that everyone weight today that I did years ago, is different. and yet my bench has improved “Your first time through the temfrom a 400-pound shirted gym plate you’re guessing the bar weight. bench to a 705-pound shirted gym It’s better to be conservative and bench. Training with heavy band exceed the rep scheme than to miss, tension has greatly increased the especially on your free-weight set strength of my tendons and ligato failure. The suggested boards are ments, which has then allowed my for someone around 5’10”. muscle to lift more weight. Basically, There are two workouts the JA system will allow a lifter to per week with several take what he has and make it strondays of rest in between; ger without gaining unnecessary for example, Monday weight. and Thursday. Your “The second workout we do each band rotation for your week is a board workout. Again, max-effort day will be we establish a three-band rotation a miniband, a light band at the beginning of each training and a medium band. Band cycle, and each week, when we do rotation for board work will be our board work, we change the a miniband, a monster miniband band tension, and that changes the and a light band.” bar weight. Each lifter uses three • • • boards. For example, I’m 5’6” with a Remember, if you’re short stroke, so I use a 2 board, a 3 training without a bench board and a 4 board. Jim is 6’1”, and shirt, you can skip the he uses a 4 board, a 5 board and a touch sets. Also, if you’re 6 board. We do one max-effort set training without a bench at each board, and we’re done. Benching with bands is a power developer. The purpose of Sometimes it’s performed in speed style the board work is to focus on with no weight; other times with weight. the upper half of the bench movement. We are able to use max weight, which allows us to build lockout strength. “Videos, additional information and my training log can be found on Jim’s Web site, www.JoeAverage Strength.com. Whether you’re benching 200 pounds or shirt-benching 800 pounds, the template works for any level of lifter. The suggested band tensions will be for an approximate


Power

SURGE The Joe Average System Template—Weeks 1-6 Week 1

Week 4

Workout 1 Regular bench press Touch set (max bench + 50 pounds) Speed bench (135 pounds + doubled minibands)

x 12 reps 8x2

Workout 2 3-board bench 1x3 (weight + doubled mini reverse bands) 4-board bench 1x3 (weight + doubled mini reverse bands) 5-board bench 1x3 (weight + doubled mini reverse bands) Pullups with a weighted dip belt or with chains hanging around your neck

Week 2 Workout 1 (weight + mini reverse band) (weight + mini band)

1x3 1x3

Workout 2 3-board bench 1x3 (less bar weight than week 1 + monster miniband) 4-board bench 1x3 (less bar weight than week 1 + monster miniband) 5-board bench 1 x 3 reps (less bar weight than week 1 + monster miniband)

Workout 1 Regular bench press Touch set (same as week 1) Speed bench (same as week 1)

x 10 reps

Workout 2 3-board bench (less bar weight than week 2 + light band) 4-board bench (less bar weight than week 2 + light band) 5-board bench (less bar weight than week 2 + light band)

1x3

1x3 1x3

Workout 2 3-board bench 1x3 (10 more pounds than week 2 + miniband) 4-board bench 1x3 (10 more pounds than week 2 + miniband) 5-board bench 1x3 (10 more pounds than week 2 + miniband)

Week 5 Workout 1 Regular bench press Touch set (same as week 1) Speed bench (same as week 1)

x 8-9 reps

Workout 2 3-board bench (10 more pounds than week 2 + monster miniband) 4-board bench (10 more pounds than week 2 + monster miniband) 5-board bench (10 more pounds than week 2 + monster miniband)

1x3

1x3

1x3

Week 6 Workout 1 (weight + reverse average band) (weight + average band)

Week 3

used in powerlifting training, that shape change is extension followed by compression, and then the shape change repeats itself with each bench press rep. The larger the rubber band, the larger the amount of force needed to change its shape. Also, the more the rubber band changes its shape—that is, stretches—the more force is needed

Workout 1 (weight + reverse light band) (weight + light band)

1x3 1x3

Workout 2 3-board bench 1x3 (10 more pounds than week 3 + light band) 4-board bench 1x3 (10 more pounds than week 3 + light band) 5-board bench 1x3 (10 more pounds than week 3 + light band)

1x4 1x5

to induce the more drastic shape change. In other words, as tension increases, the force needed to press the barbell upward increases. That’s the reason you often hear powerlifting band training referred to as force training or speed work. FlexBand training brings tension to a lifter’s bench press training. The bands are attached to the

barbell and anchored to either the ground or under the bench so that, when you’re holding the barbell at a locked position, the bands are at the highest tension level. They will train the eccentric, or lowering, phase of the lift because they’ll pull the bar back down to the ground. That trains the muscles to gather kinetic energy when lowering the bar, so

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Power

SURGE The Joe Average System Template—Weeks 17-14 Week 7

Week 10

Workout 1 Regular bench Touch set (same as week 1) Speed bench (same as week 1)

x 7-8 reps

Workout 2 3-board bench 1x3 (10 more pounds than week 4 + miniband) 4-board bench 1x3 (10 more pounds than week 4 + miniband) 5-board bench 1x3 (10 more pounds than week 4 + miniband)

Workout 1 (10 more pounds than week 4 + reverse light band) (10 more pounds than week 4 + light band) Workout 2 3-board bench (weight + mini band) 4-board bench (weight + mini band) 5-board bench (weight + mini band)

Week 8

1x3

x 1 single rep x 1 single rep x 1 single rep

Week 11

Workout 1 (10 more pounds than week 2 + reverse minibands) 1x3 (10 more pounds than week 2 + minibands) 1 x 3 Workout 2 3-board bench (10 more pounds than week 5 + monster miniband) 4-board bench (10 more pounds than week 5 + monster miniband) 5-board bench (10 more pounds than week 5 + monster miniband)

1x3

1x3

1x3

Workout 1 Regular bench Touch set (same as week 1) Speed work (same as week 1) Workout 2 3-board bench (weight + monster miniband) 4-board bench (weight + monster miniband) 5-board bench (weight + monster miniband)

x 4-5 reps

x 1 single rep x 1 single rep x 1 single rep

Week 12 Workout 1 1 single rep (weight + reverse average band) 1 single rep (weight + average band)

Week 9 Workout 1 Regular bench Touch set (same as week 1) Speed bench (same as week 1)

x 5-6 reps

(Skip the 2nd workout this week)

Week 13

Workout 2 3-board bench 1x3 (10 more pounds than week 6 + light band) 4-board bench 1x 3 (10 more pounds than week 6 + light band) 5-board bench 1x3 (10 more pounds than week 6 + light band)

you can gather energy for exploding the bar upward to lock out. Because they are high-tension elastic bands, the resistance will be different through every inch of the bar’s path as it travels upward and downward. Resistance bands teach you how to control the weight in the lowering phase as well as build speed and explosion in the upward phase. They force you to press with more explosive power as the tension

1x3

Workout 1 Attempt a new max bench press personal record Skip the 2nd workout this week and then start over with week 1 the following week and repeat the entire program.

grows with each inch that the bar travels toward lockout. With these resistance bands you will develop amazing power and strength. To follow the program, you’ll need a pair of minibands (50 pounds of resistance per pair and more if doubled), a pair of monster mini bands (80 pounds of resistance per pair and more if doubled), a pair of light bands (100 pounds of resistance per pair and more if doubled) and a

pair of average bands (150 pounds of resistance per pair and more if doubled). You can order them from HouseOfPain.com, and they’re a great investment if you’re serious about lifting big weights. Bench boards. The main purpose of bench boards is to break up the bench press into different points of the press. For example, you can place the 2 board on your chest. When training with boards,

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Ray Hickman trains the 3-board bench. You can make your own board accessory with Velcro and some cut two-by-sixes.

itâ&#x20AC;&#x2122;s best to have one training partner steady the boards and another assist you with your handoff. Have your partner hand the bar off to you and lower the bar to the board. Let the bar come to a complete rest on the board and then press it back up to lockout. When a weight is at a dead stop, it takes more power to get it moving upward than it does to keep it moving upward. Keep your body tight when the bar is paused on the boards. By working on pressing from 2board heights above your chest, you will develop explosive power at that height and your competition press will exhibit more force when the bar passes upward through this portion of the lift. Everyone has a sticking point in the bench, meaning a point where you sometimes miss, or fail, in an attempt. If you train with a bench board height thatâ&#x20AC;&#x2122;s at the point in the press where you stick, you can build your strength at that point of leverage. Remember, when you use the boards on the bench, you must (continued on page 208)

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Power

SURGE screw the boards together. Make sure that you’re using a length of screw that will tightly secure the boards together without sticking out the other end (unless you want a screw point being pressed into your chest). If you don’t have access to a power drill, you can seal the boards together using carpenter’s wood glue. Glue the boards together, set something heavy on top of them, and let them dry for 24 hours. You

when Gerard started up MHP, Joe became one of the company’s very first sponsored athletes. As MHP has grown to be one of the best nutritional supplement companies in the world, Joe Mazza has risen to be the number-one-ranked bench presser in the world in his weight class. Anyone who trains hard knows that recovery is the most important side of the game. Common sense will tell you that Joe Mazza eats a healthful diet and gets as much rest

and press it back up into lockout. You use the same style of lifting as you do for regular bench presses, but you stop the bar on the boards, which is well above chest level. You train at different heights above your chest, depending on the number of boards you’re using, and always come to a dead stop on the boards, which takes the momentum out of the lift. To build the boards, go to your local hardware store, purchase some eight-foot two-by-six planks and cut them into three-foot sections. (Some hardware stores, like Home Depot, will cut them for you for a nominal fee.) Use wood screws to

can also build an adjustable set of bench boards with Velcro. If you do that, make sure that you use small strips of industrial-strength Velcro. You want heavy duty stuff so it can survive the pounding it’s going to take, but you don’t want to put too much on each board or it’ll be very difficult to get the boards apart when you want to separate them and change board heights.

as he can. I asked him to describe his supplement program in detail. • • • “Working with MHP during my entire career has been a key factor in my becoming a world powerlifting champion. Having used MHP products the past several years while making my rise to the top of powerlifting competition, I can tell you firsthand these products are the best. MHP products make a measurable difference in my powerlifting performance, enough to help me lift over 600 pounds at a bodyweight of 165 pounds. From competing at the top level of powerlifting, I know firsthand that MHP is the number-

GooglePages.com \ Josh Winsor

(continued from page 203) pause when you reach the board. Then, when you start pressing, explode straight up. So one major benefit of the boards is that you build and strengthen your lockout power by overcoming sticking points. When board pressing, take the board and have one of your training partners hold it on top of your chest. Then perform a bench press, but bring the bar down into the boards instead of touching your chest,

Supplements Joe’s been friends with Gerard Dente, the CEO of MHP (www.Get MHP.com ) since they were teenagers training at Olympia Gym. So

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Power

SURGE

one brand among powerlifting athletes. “I want to share with you some of my favorite MHP products that I have used to help me increase my strength. “Probolic-SR. Obviously, protein is extremely important for muscle and strength building. I try to get in a minimum of 200 grams of protein per day. As a police officer, when I’m on the job, it is not always easy to get protein intake; that’s why I rely on Probolic-SR protein shakes, two to three per day. Probolic-SR has some unique features that set it apart from other protein powders and make it more beneficial for powerlifters. Its high levels of

BCAAs, glutamine and arginine and 12-hour delivery system provide round-the-clock muscle building and repair. “Dark Rage. For years one of the staples of my program and a product I had great results with is MHP’s TRAC-Extreme. As many readers may know, MHP was the first company to introduce the concept of nitric oxide stimulation and creatine with its original TRAC formula. Then a few years later they added even more horsepower to the formula with TRAC-Extreme. Now they have totally taken preworkout supplements to a new level with

D a r k Rage. It gives me even more energy, intensity and power. It also contains beta-alanine, which prevents muscle fatigue and has enabled me to maintain more strength and power throughout my entire workout. Unlike a bodybuilder’s workout, I train for strength and not for the pump; however, when I was training for the Mr. Olympia benchfor-reps meet, I definitely got amazing pumps with Dark Rage’s EPO technology. (continued on page 214)

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Power

SURGE

“Dark Matter. While Dark Rage gives me everything I need to fuel me through my workouts, Dark Matter gives my body what I need to reap the benefits of my intense training sessions. I take it immediately after my workouts. It’s designed with a special technology called high-velocity nanophysics, which allows the ingredients to be absorbed quickly and maximizes the anabolic window, the key postworkout opportunity of muscle growth and repair. Dark

(continued from page 210)

Matter spikes insulin, increases protein synthesis and loads the body with important growth and recovery factors. “T-Bomb II. It is used by almost every top powerlifter I know to maximize testosterone. What sets it apart from all other formulas is that it not only jacks testosterone but also keeps estrogen low and in check. Maximum testosterone and minimum estrogen is what it takes to move heavy weight. I take three TBomb II tablets in the morning and three before my workouts. “Glutamine-SR. Glutamine is very important for powerlifters because it helps improve recovery. Heavy training can take its toll on your body, and if you don’t supplement with glutamine, chances are you’re not maximizing your recovery. As a result, your workouts and strength will suffer. Many people don’t know that the majority of glutamine gets used by the stomach for fuel. The goal for powerlifters and bodybuilders is not to fuel your gut with glutamine but to fuel your

muscles with glutamine. MHP’s patented microfeed delivery system protects the glutamine and makes it 300 percent more bioavailable so the muscles use it. The patented delivery also provides a 12-hour feed to keep you anabolic and prevent muscle breakdown. “Cyclin-GF. This is a product I have been taking for the past year. It’s a revolutionary nighttime anabolic growth formula. Sleep, rest and recovery are critical, and Cyclin-GF puts me in a deep REM sleep, increases testosterone, growth hormone, IGF1 and also helps to suppress cortisol, basically creating the perfect environment for muscle growth and repair. “Xpel. The only downside to taking all these MHP muscle-building supplements over the years is that it’s become harder and harder to make weight as a 165pounder. Xpel is a great product, which allows me to drop about 10 pounds in just a few days leading up to my competition so I can make weight. It also contains important electrolytes, so when I’m dropping all that water weight, I don’t lose any strength. I highly recommend Xpel to any powerlifter who needs to cut weight.” • • • You can follow Joe Mazza’s current training in his training log (http://joe average board.proboards 17.com/). If you’d like to watch him go through the bench press program he developed with Jim Parrish, you’re in luck. Joe has just

released his first training DVD, which details the training that has enabled him to become one of the strongest lightweight benchers of all time. Joe is currently one of the few benchers ever to super-shirt-bench more than four times his bodyweight. He’s also one of the very few benchers to raw-bench more than 400 pounds in competition at 165 pounds bodyweight. Joe’s success is one of the many testaments to the “Joe Average Strength System” (though he’s not the “average Joe” from which the system got its name), a DVD featuring Mazza that details the eponymous system and how it can benefit any lifter, whether he or she is a beginner trying to bench-press 300 pounds or a seasoned professional. Included is a detailed template that any bencher can follow, with recommendations for band and bar weight combinations for someone trying to bench around 300 pounds. Lifters capable of handling more or less weight can adjust accordingly. This DVD is only available at www. GetMHP.com. Editor’s note: Sean Katterle is the owner of Hardcore Powerlifting LLC, which produces professional, classic powerlifting competitions that have taken place at the Europa Super Show, the Olympia Expo and the Ronnie Coleman Classic Expo. For more information, visit HardcorePowerlifting.com. The site also features Ryan “BenchMonster” Kennelly’s 90-minute documentary, “The Road to the Arnold,” which is free for online viewing. Sean runs the message boards at HouseOf Pain.com, and he writes and designs the HouseofPain.com weightlifting blog. He also monitors the HouseOf PainIronWear MySpace page and can be reached by e-mail at SeanZilla@HardcorePowerlifting.com. IM

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Vince

Presents

GIRONDA’S Raw Beginner’s Workout by Callum Mahoney

When you think of the major contributors to the iron game, you come up with names like Ben and Joe Weider, Mike Mentzer, Arnold and even newer theorists such as Paul Cribb and Steve Holman. Not many would think of the legendary Vince Gironda, but Gironda’s influence is almost unsurpassed. He trained, at some stage in their careers, most of the all-time greats, including Larry Scott, Sergio Oliva and Arnold, just to name three. www.ironmanmagazine.com \ AUGUST 2009 217

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Triceps Pushdowns

GIRONDA

Neveux

Decline Pulley Hugs

Wrist Curls

Scott

Neveux \ Model: Will Harris

Larry Gironda invented the preacher curl, and we know how well that worked for Scott. Some of Gironda’s greatest legacies, though, were his “crazy” theories. He challenged everything about the iron game. In fact, he altered some of today’s most popular exercises with slight variations that improved the result. For example, Gironda never used or prescribed regular bench presses or barbell curls, instead opting for neck presses and body drag curls. He felt that the more common mass 218 AUGUST 2009 \ www.ironmanmagazine.com

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GIRONDA

Lateral Raises Vince Gironda’s Raw Beginner’s Program Decline pulley hugs 12 reps Also known as decline cable flyes. Because most beginners are weak, Vince believed this was the only exercise that successfully hit the lower-pec line to improve the overall chest appearance. Seated cable rows 12 reps Lateral raises 10 reps Triceps pushdowns 10 reps Barbell body drag curls 10 reps

Neveux \ Models: Steve Holman and Jonathan Lawson

Barbell body drag curls are just like barbell curls, only you keep the bar in contact with your body and drag it up to your neck. That removes front-delt recruitment.

Neveux \ Model: Justin Balik

Barbell Drag Curls

builders recruited too much front delt and not enough of the target muscle group. He was also 100 percent against drugs and believed training each muscle group just once a week worked only for “juiced” athletes. Even Vince’s beginning programs were controversial, but they were designed to transform a trainee’s body in the shortest amount of time. Vince’s programs worked. Movie stars—including Denzel Washington, James Garner and David Carradine—trained under Vince for roles, and most used his beginning routine. By today’s standards, like most of his theories, it is controversial.

Seated wrist curls Leg extensions Leg curls Standing calf raises

12 reps 12 reps 12 reps 20 reps

Now the really crazy part: Do the above six days a week. Remember, this is a monthlong program for getting in the best shape in the shortest time. The progression is as follows:

Week 1: One set of each exercise, six days a week. Week 2: Two sets per exercise, six days a week. Week 3: Three sets, six days. Week 4: Three sets, six days. After one month, for those who aren’t preparing for a movie role, Vince recommended dropping back to a three- or four-days-a-week schedule—but the choice is yours. Don’t dismiss this routine—it’s worked for hundreds, perhaps thousands of people. IM

220 AUGUST 2009 \ www.ironmanmagazine.com

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OFXT&W  JFXT LONNIE TEPER’S

USA Championships Preview Mark Alvisi.

On Your Mark, Set, Flex Swami Sez Alvisi Will Win in Vegas

Grigori Atoyan.

Kirk DeFrancesco.

SUPERHEAVYWEIGHT: Kirk DeFrancesco was great in ’08 and finished second to Ed Nunn in this division a year ago. If Kirk comes in a tad sharper, the superheavyweight crown can be his. The problem is, you can never discount Grigori Atoyan, third last year and second to Nunn at the Nationals. Grigori’s been very close on several occasions and is hoping his time to move up to the next level has finally come. A big dude I really like is Malcolm Marshall, a former North Carolina state champion, who was a solid fourth last year at the USA and fifth at the Nationals. Marshall is about 6’2” and 260 and has strong symmetry to boot. A Marshall

Malcolm Marshall.

Teper

Before I tell you who’ll be sizzling at this season’s USA Championships, I have to throw in the obligatory disclaimer. This segment is being written 11 weeks before the event, so I might be including folks who won’t wind up on the Artemus Ham Concert Hall stage (on the campus of the University of Nevada, Las Vegas)—and am sure I’m leaving out a few who will. Thus, you’ll have to keep reading my blog at IronManMagazine. com for the latest info—or, better yet, sign up to have it automatically delivered. Two new items on the agenda highlight this season’s affair: First, the top three men’s finishers in the overall balloting will earn the right to move into the pro ranks—it’s been the top two in recent years. Second, bikini makes its first-ever appearance at the annual Jaguar Jon Lindsay production. After peering into my crystal ball, I can see Mark Alvisi topping the huge men’s field and winning both the heavyweight class and the overall. Not that either will be an easy task. I saw the Florida-based star twice last year—at the USA, where he took fourth, and the Nationals, where he came in second—and thought he looked terrific at both. Actually, I had him finishing no lower than second at the USA and felt he could have won at the Nationals, which produced a great battle with Mike Liberatore, the eventual champ. Let’s dig into the Swami’s sphere and take a deeper look at the potential contenders at the’09 USA.

Jerome Ferguson.

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Keith Williams.


HOT DEBUT Big Apple results. Pages 227 and 228

REUNION What else has Denise been up to? Pages 228 and 229

Lee Banks.

Chulsey Graham.

Troy Tate.

Photography by Roland Balik and Merv

P.D. Devers.

Branden Ray. Tamer ElGuindy

BOBBLE BOB? He’s strong and shapely. Page 229

victory would not be an upset. And I just got the word from Lindsay that the captivating Jerome “Hollywood” Ferguson is returning to the Artemus Ham stage. Now, Hollywood, are you at last going to nail it, conditioningwise? Know you’re sick and tired of being referred to as a “top amateur” instead of “one of the IFBB’s newest pros.” Another guy to keep a close eye on is Keith Williams, now under the guidance of Flex Wheeler. Williams tied for seventh in the class a year ago and could have been a few slots higher. I think he’s got the goods to be right in the mix.

HEAVYWEIGHT: Can anybody challenge Alvisi here? Lee Banks, Chulsey Graham and P.D. Devers certainly think so. Banks was third behind overall champ Brandon Curry and Liberatore in ’08, so that speaks for itself. Graham was seventh before he dropped down to the light-heavyweight division at the Nationals and moved up to third. I’m not sure which class Chulsey will compete in this year—he probably isn’t, either, at press time— but mark him down as a legit contender anywhere he lands. The always-entertaining Devers, who’s been around for more than a decade, looked his best in years in ’08, when he finished fifth. I’d love to see Ferguson and Devers pose one after the other; too bad they’re in different divisions. Rock the house, fellas.

LIGHT HEAVYWEIGHT: In ’08 phenom Branden Ray finished behind Curtis Bryant in this division, and Ray is coming back, hoping to move up a slot. Last year Ray thought he would end up in the heavyweights but weighed in at under 190. If he comes in at the top of the class this time—and in top form—he’ll be difficult to beat, not only in the class but in the posedown for the three pro cards as well. That said, Arizona’s Troy Tate was great in ’08. I actually had Troy behind Bryant at that show and think he’s also capable of earning top honors. Another cat whose physique I admire is California’s Tamer El-Guindy, who has a nice, flowing bod with championship qualities. And don’t forget former L.T. Rising Stars Joshua Fred and Pistol Pete Ciccone.

MIDDLEWEIGHT: The first competitor I heard from when news that a third pro card would be given out was Scott Turner, the Scottsdale, Arizona-based flexer who edged Jacob Wilson for third in the class last year behind runner-up Kam Gallman and champ Nathan Detracy. Turner asked if I think a middleweight can earn pro status in this show. Gee, Scott, anybody in mind? Turner is a nice guy and is obviously a very good bodybuilder, but, is he good enough to finish at the top of the class? Sorry, Scott, but the Swami sez that Shavis Higa, www.ironmanmagazine.com \ AUGUST 2009 225

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OFXT&W  JFXT who has captured USA titles in the lightweight and welterweight divisions, adds a third crown to his résumé. Now’s your chance, Scott, after failing to best me in previous contest predictions, to show me you really know your stuff—on and off the stage!

Shavis Higa.

WELTERWEIGHT: Victor DelCampo was the unanimous choice behind Higa in ’08, so, if the law of progression follows, it’s Vic’s time to nab the title. Richard Moran, George Thibault and Steve Karnya can’t be counted out, however; all three were in outstanding shape last year and could push DelCampo if he’s not in spot-on condition.

Scott Turner.

Kam Gallman.

LIGHTWEIGHT: Hometown boy Jimmy “I Want to Win” Nguyen (pronounced win—get it?) will get stiff comp from the likes of Hector Cruz, Paul Aigbirior and Jabar Miles, but I think the real estate entrepreneur won’t get fired in this show. Okay, Jimmy, I put it on the line—you’d better look divine.

BANTAMWEIGHT: Marty Burger was a deserving winner in this class last time, but I really liked the overall physique of runner-up Scott Foster as well. I say Foster, who got a run for his money in the battle for second from Rick Brewer and James Shumpert in ’08, can definitely top what is always an extremely tough category.

Avidan

Victor DelCampo.

ADD USA—Okay, I have no idea about the ladies’ contests but will go out on a limb and predict that Ali Sonoma will become the first ever USA Bikini champion. Why? Because she looked great when I announced her as the winner at the Arnold Amateur a few months back—and who else but one of last month’s Rising Stars would I pick?

Richard Moran. George Thibault.

Ali Sonoma.

Correa Cruises in Pittsburgh The Swami strikes again. I tried to tell everyone how tough Eduardo Correa was, that the former World Amateur champ, who won the light-heavyweight class at the Arnold Amateur in 2008, should be considered the front-runner in the IFBB Pittsburgh Pro 202-and-Under, which was held in conjunction with the NPC Pittsburgh Championships in early May. I also liked Mark Dugdale’s chances at the lighter weight, but most of the precontest pub centered on the return of Richard Jones to the stage after a five-year absence. Photographer Wild Bill Comstock assured me that “Magic” wouldn’t put the posing briefs back on unless he was at his all-time best. It seemed logical, but, unfortunately for Jones, he was nowhere near his best condition and ended up ninth in a 12-man lineup. When I’ve talked with Richard over the years, I felt his heart really wasn’t set on competing again. I don’t know if his sponsor, MuscleTech, had a provision

Hector Cruz.

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Jimmy Nguyen.


requiring him to compete written into his contract or if the pressure from others who were so high on his potential pushed him. Either way, I’ll be surprised to see Jones compete again. The winner, as you probably know by now, was the Bad Brazilian, Correa, with Dugdale taking second and Jason Arntz in third. Ahmad Ahmad and Bulletproof George Farah rounded out the top five. And, although I wasn’t in the audience that night, IM correspondent Dave Liberman was on hand backstage at the Soldiers & Sailors Memorial Hall with his digital (and his sponsorship forms, of course) to get the accompanying shots.

ADD PITTSBURGH—Also, congrats to NPC Pittsburgh Light-Heavyweight and Overall champ Seth Feroce, a 5’6”, 198-pounder from Cleveland who I met a month earlier when I emceed Liberman’s Natural Ohio. I’ve heard nothing but good things about the kid, and judging by the pictures I’ve seen, Feroce will be onstage at a national show real soon. Additionally, kudos to the Pittsburgh closed-division winner, Dave Johnson, and to promoter Jim Manion for finally bringing in some name guest posers. Like Dexter Jackson, Jay Cutler, Phil Heath and Victor Martinez. And Dennis Wolf, Branch Warren, Toney Freeman and some guy named Ronnie Coleman. Even King Kamali was there.

Pittsburgh Pro/Pittsburgh Championships photography by Dave Liberman

Pittsburgh 202-and-Under top five (from left): Eduardo Correa, George Farah, Mark Dugdale, Jason Arntz and Ahmad Ahmad. Dave Johnson.

Youth Movement Congrats to Evan Centopani on his victory at the New York Pro on May 16. The 5’11”, 260-pounder waited 18 months after his overall win at the ’07 Nationals to make his pro debut—and the results proved that the 27-year-old definitely made the right move. Judging by Roland Balik’s photos from the battle, which took place at the Tribeca Performing Arts Center, Centopani has really brought up his wheels. Now it’s on to Evan’s first Olympia in September. Or is it? Some folks—me included—feel he might be wise to hold off on this season’s Mr. O., the way Phil Heath did a couple of years ago, in order to make even more improvements in his drive to become a viable threat for the Sandow. Yogi Avidan says Centopani can finish in the top eight if he does decide to do Rick Brewer. the O this year. Isaac Hinds says no way, albeit not quite in those Scott terms. I think a top-10 placing is Foster. possible but hardly automatic at this point in his career. Speaking of Avidan, Hinds and yours truly, we not only missed the mark in “The Experts” predictions for the N.Y. Pro—Yogi and I went with Silvio Samuel to win, Hinds with Darrem Charles—we also owe Kevin English an apology for giving him no love in the New

Seth Feroce and Jim Manion.

Pittsburgh guest posers. Jabar Miles.

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OFXT&W  JFXT York Pro 202-and-Under competition. As you probably know, English repeated his win of a year earlier. Bet our bad picks really picked you up in the gym, eh, Kevin? You’re welcome.

Evan Centopani.

Personalities Dept. DAN SEES BROADWAY—Broadway Joe Namath and Dandy Dan Solomon under the same roof? You got it. Solomon, who has hosted the Web-radio show “Pro Bodybuilding Weekly” for the past several years (along with Bobby Chick), has interviewed many of the industry’s A-list celebs. But he recently took a break from the bodybuilding scene and caught up with some non-V-tapered celebs at the Bone Marrow Foundation’s annual Legends of Sports Dinner in Palm Beach, Florida. Kevin A long list of personalities from network English. television, along with a host of legendary athletes, were on the guest list, as was Solomon. “The best part about visiting with nonbodybuilding stars is that many of them actually keep up with the bodybuilding scene,” said Dan. “In fact, during a recent banquet CBS Hall of Fame reporter Lesley Visser asked me if Jay Cutler was still Mr. Olympia. She was disappointed to learn that Jay had been defeated.” So, how does Visser know about our Jay Cutler as opposed to the NFL’s Cutler? Because Lesley joined Mike Adamle and yours truly on the pay-per-view broadcast team at the Arnold Classic in 2005. Say hi to Lesley for me, Dan. She’s a really nice lady. By the way, did you ask Joe if the kid out of USC, Mark Sanchez, is the new “Manhattan Mark”? Tall, dark and handsome; calls signals and was the Jets’ number-one pick. Wonder if Sanchez has already ordered a mink coat.

Photo courtesy of Dan Solomon Teper

ADD FABULOUS 50 DEPT—Another cat looking sublime as he approaches the half-century mark is Doug Brignole, the ’86 AAU Mr. Universe, who got back onstage in 2000 to win his class at the NPC Los Angeles Championships. Doug and I got together to catch up on old times in May at the Cheesecake Factory in Pasadena, where I also interviewed him for a future issue. Doug and I have a lot in common. We are the same age (okay, I quit counting at 49), height (5’10”) and weight (189) and are both follically challenged. I have to admit, though, that Brignole’s conditioning is a tad better than mine. Actually, he doesn’t look that much different from the way he did in his competition days, and it’s that condition, displayed in photos he sent to us, that earned him his first shoot with Neveux since 1992. I remember admiring the cover shot of Brignole that graced the November ’82 Iron Man, then owned by Peary and Mabel Rader. The AAU’s version of Frank Zane. Brignole is another guy I love to talk training with. I used to attend his Sunday-afternoon lectures some 20 years ago, when he owned Brignole Fitness in Old Town Pasadena, and was more impressed with his knowledge of biomechanics and his theories on nutrition than I was with his slew of bodybuilding awards. For example, no starch if you want to stay as lean

Joe Namath and Dan Solomon.

L.T. and Denise Masino. Above left: Masino’s still got the biceps.

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Neveux

as possible. Lost me right there, Dougie. Not having abs ain’t so bad after all.

Teper

Doug Brignole and L.T.

ADD CATCHING UP—Although I had heard that Denise Masino had moved to Los Angeles from Fort Myers, Florida, a while back, we had never gotten together. So when we ran into each other at the Arnold After Party in Columbus, Ohio, in early March, a vow was made to change that. It took some time, but the former Night of Champions winner and lightweight runner-up at both the Ms. Olympia and Ms. International finally met me for lunch at—where else?—the Cheesecake Factory in Pasadena. And, no, I do not have stock in the chain, although I should be an honorary board member. We connected six days after my reunion with Brignole, on what turned out to be her 41st birthday. And do I need to tell you how good she looks these days? Despite sharing some banana cheesecake with me? Masino still owns her home in Fort Myers and visits often, but for the most part she now resides in Studio City, California. She and ex-hubby Rob are still business partners, but she remarried a year ago—to a fella named Greg, a film editor, who I met in Ohio. Denise says she still loves competing, but she feels that without weight classes, “I would just get lost up there.” At 5’1” and 130 pounds she certainly has a point. She is also a smart lady and understands that having more weight classes means that the promoter has to dish out more prize money, that the events will go on even longer than they do and that, for those and other reasons, it’s not practical. So Masino fans may see her compete again, but it’s not a given. You can, however, see what’s new with this sexy lady by logging on to www.Denise Masino.com or www.MuscleEleganceMag.com.

Teper

CONGRATS DEPT.—Congratulations to Bob Bonham, whose Strong & Shapely Gym in East Rutherford, New Jersey, was honored by Bodybuilding .com as its Gym of the Month in April. I was getting a little worried about the 57-year-old Bob. Check out a recent photo (below left) to get my drift. I do admit that his waist still looks small in those tiny jeans. And I admire anyone who has hair.

Allegra Kholey.

Bob Bonham.

KYLE MAKES ALLEGRA SMILE—Allegra Kholey was an integral part of Pasadena City College’s championship women’s basketball team this year, and she shined in the shot put, discus and javelin on the track-and-field squad as well. So, who is Kholey’s all-time-favorite athlete? Lisa Leslie? Candace Parker? Not even close. Try on Iris Kyle for the right fit. You got it. Allegra loves bodybuilding and has been a big fan of Iris’ for years. So just before I stepped to the podium to emcee the Ms. International contest in Columbus in March, I told Iris—who was ready to flex her way to her fourth title—about my student who idolized her and asked if she’d be kind enough to send an autographed picture that I could surprise the 21-year-old with. Kyle obliged, sending two signed photos, which I presented to Allegra at PCC’s annual banquet in April. To contact Lonnie Teper She got more excited than I did at a recent lunch about material possibly gathering when I thought Shawn Ray was going to pertinent to News & pick up the tab. Views, write to 1613 Thank you, Iris, for making Allegra’s day—no, make Chelsea Road, #266, San Marino, CA 91108; that her year. She says she is going to get onstage fax to (626) 289-7949; for the first time at my Junior Cal at the end of June. or send e-mail to Could it be the next Iris Kyle in the making? I’ll keep tepernews@aol.com. you posted. IM www.ironmanmagazine.com \ AUGUST 2009 229

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,5210$1

J.B.

Bartlett Age: 36 Weight: 165 contest; 200 off-season Height: 5’4” Residence: Lawrenceburg, Indiana Occupation: Game tables dealer, Argosy Casino Contest highlights: ’08 NPC National Championships, welterweight, 2nd; ’99 Nationals, middleweight, 4th; ’97 NPC Junior National Championships, lightweight, 1st Contact: JBBartlett23@ yahoo.com

230Photography AUGUST 2009by \ www.ironmanmagazine.com Roland Balik

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LONNIE T EP ER’ S Ri si n g S tars

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Presley

LONNIE TEPER’ S Ri si ng Star s

Age: 38 Weight: 176 contest; 220 off-season Height: 5’7” Residence: Howell, Michigan Occupation: Police officer Contest highlights: ’08 Nationals, middleweight, 6th; ’08 NPC Michigan Championships, overall Factoid: He coaches youth basketball. Contact: brockpower13@ yahoo.com

www.ironmanmagazine.com \ AUGUST 2009 231

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LONNIE T EP ER’ S Ri si n g S tars

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Andrea

Sieber Watson

ios.co www.LiftStud Isaac Hinds \ Isaac Hinds \ www.LiftStudios.com

Weight: 100 contest; 110 off-season Height: 5’ Residence: Pensacola, Florida Occupation: Respiratory analyst for Gulf Power Company Contest highlights: ’09 NPC Junior USA Championships, figure overall*; ’09 NPC Pittsburgh Championships, figure overall; ’09 NPC Eastern Seaboard Championships, figure overall; ’09 NPC Panhandle Showdown, figure overall Factoid: Of Philippine and Italian descent, she has a B.S. in business administration from the University of West Florida and is working on her MBA. Contact: FitnessDivaProductions@ verizon.net

m

Age: 28

* Earned pro card.

232 AUGUST 2009 \ www.ironmanmagazine.com

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LONNIE T EP ER’ S Ri si n g S tars

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Jeff

Cook Age: 41 Weight: 176 contest; 205 off-season Height: 5’4” Residence: Burlington, North Carolina Occupation: A/R specialist with Laboratory Corporation of America Contest highlights: ’08 Nationals, middleweight, 3rd; ’08 NPC North Carolina Championships, overall Factoid: He played second base for Elon College in Elon, North Carolina Contact: rotts4me@safemail.net

www.ironmanmagazine.com \ AUGUST 2009 233

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Roland Kickinger Bodybuilder, Actor and Cytogenix Athlete Compiled by Ron Harris Full name: Roland Kickinger Nickname: Beefcake Date of birth: March 30, 1968 Height: 6’5” Off-season weight: 260 pounds Contest weight: 290 pounds Current residence: Los Angeles and Vienna, Austria Years training: 25 Occupation: Global ambassador for Cytogenix Laboratories, a leader in fitness and health dietary supplements; representative and marketing of the True Group, Asia’s largest fitness and wellness provider; actor; producer; investor Marital status: Single but taken Children: One beautiful daughter, Nora

Queens” (cameo), “The Help,” “Unfabulous” (recurring), “Home Improvement,” “Caroline in the City,” “Secret Diary of Desmond Pfeiffer,” “Hangtime,” “Shasta McNasty,” “Team Knight Rider” Film work: “Raven,” “Peranmai,” “Terminator Salvation,” “Street Warrior,” “Disaster Movie,” “See Arnold Run,” “Lethal Weapon 4,” “Andre:Heart

Hobbies: Flying, architecture, traveling and exploring new places in the world, languages and meeting new people Top titles: Mr. Miami Beach, Newcomer champion, European champion, National champion-Austria. I competed on the pro level for four years in contests such as the IRON MAN Pro, Night of Champions, Arnold Classic and San Jose Pro Television work: “According to Jim,” “The Closer,” “Son of the Beach” (series regular), “King of 238 AUGUST 2009 \ www.ironmanmagazine.com

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of the Giant,” “Candy Paint,” “Shoot or Be Shot,” “15 Minutes of Fame,” “Gone to Maui,” “Skippy”

minutes of interval cardio. After completing my cardio, I stretch for 30 minutes. In addition I train in martial arts three times a week.

How did you get into bodybuilding? I’ve always been fascinated by the potential of the human physique. I practiced gymnastics for many years and developed a competitive spirit. At the age of 14 I grew in height. I remember the moment when I first picked up a fitness magazine and was motivated by the looks of all the great champions in it. That’s where I found my new passion and began a long journey, starting with my first steps into a fitness club.

Training split: Day 1: chest and back; day 2: shoulders, biceps, triceps and abdominals; day 3: quads, hamstrings, glutes and calves; day 4: off from strength training

Who or what inspired you when you were starting out? Stan Lee’s Hulk character portrayed by Lou Ferrigno; the movie “Conan,” lead role played by the one and only Arnold; Tom Platz, who conducted a seminar in Vienna at the International Gym; magazines published by Joe Weider, such as Muscle & Fitness and Flex, John Balik’s IRON MAN and Robert Kennedy’s Musclemag International, just to name a few. What obstacles have you overcome? Coming from a foreign country and not speaking the language; however, I believe that obstacles are inevitable and will make you better, stronger and wiser. I welcome them very much. Do you have a quote or a philosophy you try to live by? I grew up with a philosophy written by mentor and longtime friend Joe Weider, which I will always believe in: “Strive for excellence, exceed yourself, love your friends, speak the truth, practice fidelity and honor your father and mother. These principles will help you master yourself, make you strong, give you hope and put you on the path to greatness.” How do you stay motivated? I’m thrilled to be an ambassador of Cytogenix Laboratories. I am a strong advocate of a healthy and fit lifestyle, so the brand’s

Favorite clean meal: Seared wild salmon marinated with lemon and home-grown herbs, tomatoes marinated in pumpkinseed oil and lemongrass. Favorite cheat meal: Everything my mom cooks—Palatschinken, Zwetschkenknoedel, Kaiserschmarren, Milchnudeln, Reisauflauf and my highly missed Topfenstrudel with vanilla sauce. values embody all that I believe in. Making appearances on behalf of Cytogenix and the True Group, conducting seminars and appearing on talk shows and filming movies internationally is also very motivating. In addition, I am involved in many children’s charities and nonprofit organizations such as Boys and Girls Club, Inner City Kids, Penny Lane Foundation, St. Joseph Children’s Hospital, Zane Grey High School, Los Angeles Recreation and Parks, and I am a spokesperson for City of Hope Medical Center and Beckman Research Institute (Walk for Hope and Fight for Life). How would you describe your training style? My weight training is based on high-intensity principles. I keep my workout brief, approximately 45 minutes, with many compound movements, plus isometric contractions and other intensity techniques. I focus on technique and form and make sure that every set is executed with 100 percent focus and effort. Immediately after strength training I perform 20

What is your favorite supplement and why? Cytogenix Laboratories and I teamed up after I had a chance to try some of its new supplements. The first I tested was Hardcore Strength Xenadrine RFAX. Last year I used it to get in top condition for upcoming film projects. It gave me the edge I needed. I have taken it ever since to maintain a lean physique. This year at the Arnold Classic we introduced three brand-new products—our preworkout nitric oxide powder, CytoNOX; our postworkout recovery powder, Cytocell; and for the finishing touch and overall definition, Taraxatone. I like the products very much because all of them have zero sugar and help me maintain my lean and shredded physique for film and TV work. Fitness and career goals: My goals in fitness and wellness are to continue to work with Cytogenix and support and promote branding our product line. Opening at least 73 more True fitness, wellness and yoga clubs in the next five years. Established in 2004 in Singapore by founder and group CEO Mr. Patrick Wee, this Asian brand has a presence in five countries, providing the best yoga and fitness and wellness facilities. I want to educate, motivate and entertain the public by producing my first season of “Health Kick,” slated for June 15, 2009. “Health Kick” will demystify healthful cooking and promote optimum fitness with easy-to-follow recipes that are natural, organic and good-tasting—and won’t break the bank. IM www.ironmanmagazine.com \ AUGUST 2009 239

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3803& RUTH SILVERMAN’S

• Spring Figure Crop • Cal and N.Y. Pro Shows • Pump-pourri—Cali-style

&,5&8067$1&( Photography by Ruth Silverman, Roland Balik and Merv

SPRING CROP

FIGURE BLOSSOMS

FABULOUS Meriza DeGuzman looked her best ever at the Cal Pro and took fourth. Man, those supplements must be good (see last month’s Pump)!

“Call me Alicia

Bradford

Renee.”

PRO CARD EXPRESS Did figure winners Shirley Hughes, Elizabeth Earhart, Jennifer Marchetta and Andrea Watson get on board at the ’09 NPC Eastern Seaboard? After besting this group on May 9, Watson (right) won her fourth straight overall—and the year’s first pro card—at the Junior USA. SOUTHERN TALES May 23 was a big day for buff bods, with the Cal/Cal Pro Figure in Southern California and the Junior USA in Charleston, South Carolina. At the Cal, rookie Alicia Harris quickly learned she’d have to keep folks from confusing her with another recent pro named Alicia. 240 AUGUST 2009 \ www.ironmanmagazine.com

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CAL PRO FIGURE

EAR TO EAR Though ’08 winner Felicia was in the house, the Romero who landed in the top five was, for once, RosaMaria. Thanks to her best ever callouts, the always smiling Aussie had an extra shot of va va voom going into the finals.

SHORT WORK The battle doesn’t start until they put on the shoes: Heather Mae French, 5’ 1/4”, and Sonia Gonzales, 5’ 1”, not long before Heather whipped Sonia by 14 points (now, there’s a picture!) to nail her first pro win.

CHILLIN’ IN C U L V E R C I T Y, 2 0 0 9

4 3

2

It was a different dressing room from previous years at the Veterans Memorial Auditorium but the same fun time. With several hours before the Cal Pro Figure contestants were due onstage, the talk naturally turned to peanut butter and rice cakes. 1

1) Carin Hawkins offered me some (I think it was Carin), but then 2) Nadia Castellas pulled out the Nutella. “Yum, Nutella!” exclaimed someone, and soon they were all singing its chocolate-and-hazelnut praises. 3) Celeste Gonzales reached for a rice cake and the jar, while 4) Natalie Waples and Sherlyn Roy chorused, “No, thanks. We’re fine.”

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TAUTI AND NICE The real contest in Cali was for the third-place Olympia qualification. After more than the usual number of mixes and matches at the judging, the panel settled on Kristi Tauti.

AUGUST 2009 241


=

3803&

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VEGAS BOUND Isobelle Turell, seventh-placer at the ’09 Ms. International, made it to the Olympia invite list when the number of qualifiers temporarily dropped to two last spring. Bet your bottom dollar that ‘Belle won’t be the biggest long shot onstage at the Orleans Arena in September.

LOOK, MA, I DOOD IT AGAIN! Cathy LeFrancois, favored to repeat her 2008 win at the New York Pro Bodybuilding Championship on May 16, succeeded wildly— another perfect score.

SCENE IN NYC Nancy Lewis (left) could only manage 14th in her much-ballyooed return to the posing platform, while Rosemary Jennings softened up her look to nab third.

CLOSER TO SHOWTIME IN CALI 4

started to come off. 2

It was good to see 1) Jane Awad, who’s now IRON MAN’s neighbor

3

1

The new dressing room had two pluses over the old one: air-conditioning and an outside door. Even so, the Cal is a huge show, and the gals got plenty of bonding time. At long last the sweats

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in Oxnard, as well as 2) Columbus, Ohio, cookies Becky Clawson and Natalie Calland. 3) Catherine Holland did her best Natalie Calland impersonation, while Deanne Brown kicked back, waiting forshowtime—or perhaps dreaming of Nutella.


TITLED FELINE Meet Kat Holmes, the ’09 Panhandle Showdown Bikini champ. Kat won her class in Charleston, but Shelsea and Stacey got the cards. With a look like this she won’t be an amateur for long. Pr-r-r-r.

BREAKTHROUGH PERFORMANCE Dr. Sandi Stuart capped her NPC career with an overall win in fitness at the South Carolina show. The E.R. M.D. is now an IFBB P.R.O.

LOVE THE SUIT Folks pondering what the judges are looking for in bikini might consider the curves of NPC champ Michelle Gullet, who followed her overall victory at the San Diego by taking the biggest trophy at the Cal. Of course, in fitness or figure a suit worn this way would be considered more clinical looking.

SPEAKING OF THE JUNIOR USA Power couple Shannon Meteraud and Tres Bennett have built the show into a powerhouse and a destination competition for procard-seeking babes in fitness, figure and bikini. More than 220 athletes, including also bodybuilders, convened in Charleston for this year’s festivities.

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Bradford

Isaac Hinds \ LiftStudios.com

PIONEERS Shelsea Montes and Stacey Oster, the top two in the overall balloting at the Junior USA, are the IFBB’s very first “bikini pros.” Yeah, I’m still grappling with the term too.

NEWSWORTHY NOTES

JUST BECAUSE


PUMP-POURRI—CALI-STYLE

3803&

&,5&8067$1&(

Above: IM’s elusive Jerry Fredrick comes out from behind the camera to say hi to Nancy Georges (center) and Cal bikini contender Kathy Everton.

Alicia Renee and Amy O’Neill make pro-debut memories. Is that a pack of rice cakes peeking out from under Alicia’s arm?

Right: Later, I grab a shot while Jerry is posing Crystal Lowery. Autumn gets a dose of the limelight as she, mom and the trophy are stopped for another Kodak moment on their way to the door.

Figure fatigue. My apologies to Amy Lee Martin for not recognizing her in clothes— and it was early in the evening, too.

Bet you’re wondering where Kristin Nunn’s pants are.

Is judge Marlene Dodson offering Zhanna Rotar some cake or some cake-in-the-face? Zhanna, who arranged the birthday surprise, looks like she can handle it either way.

Bite me, says Krissy Chin, but don’t get the wrong idea—she just wants someone to stick her bikini on. Photography by Ruth Silverman Has there ever been a judging where some dude didn’t shout, “Look at those calves!” as Tanya Merryman hit the stage?

That Adela Garcia is such a cutup! No, she

didn’t really promise to do this to the competition at the Europa Super Show Fitness on August 14.

Lorena Cozza’s English is almost as good as my Italian, but some things are universal. What will she eat tonight? “Chocolate, ice cream, pizza.”

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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.


/$',(6 1,*+7$7 7+($512/' Photography by Roland Balik and Merv

â&#x20AC;&#x2122;09 Ms.

International Iris KYLE

246 AUGUST 2009 \ www.ironmanmagazine.com

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â&#x20AC;&#x2122;09 Fitness International

Jen HENDERSHOTT

www.ironmanmagazine.com \ AUGUST 2009 247

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â&#x20AC;&#x2122;09 Figure International Zivile RAUDONIENE

248 AUGUST 2009 \ www.ironmanmagazine.com

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,17(51$7,21$/UPQTJYFT Look for these stars to sparkle during Olympia Weekend in September.

06, 1) Iris Kyle 2) Debi Laszewski 3) Yaxeni Oriquen-Garcia 4) Heather Armbrust 5) Dayana Cadeau 6) Betty Viana-Adkins 7) Isabelle Turell 8) Cathy LeFrancois 9) Dena Westerfield 10) Mah-Ann Mendoza 11) Brenda Raganot 12) Rosemary Jennings 13) Maria Carmen Gomez-Segura

)JUOFTT, 1) Jen Hendershott 2) Julie Palmer 3) Tracey Greenwood 4) Regiane Da Silva 5) Tina Durkin 6) Shannon Meteraud 7) Trish Warren 8) Nicole Wilkins-Lee 9) Oksana Grishina 10) Mindi Oâ&#x20AC;&#x2122;Brien 11) Tanji Johnson 12) Bethany Gainey 13) Erin Riley 14) Nicole Duncan 15) Jessica Clay 16) Heidi Fletcher-Sullivan

)JHVSF, 1) Zivile Raudoniene 2) Gina Aliotti 3) Amy Fry 4) Kristal Richardson 5) Felicia Romero 6) Monica Brant 7) Heather Mae French 8) Sonia Gonzales 9) Sherlyn Roy 10) Erin Stern 11) Chasity Slone 12) Latisha Wilder 13) Juliana Malacarne 14) Huong Arcinas 15) Lenay Hernandez 16) Brenda Marie Smith 17) Georgina Lona

Find more outstanding contest photos and behind-the-scenes videos at www.IronManMagazine.com www.ironmanmagazine.com \ AUGUST 2009 249

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Femme

by Steve Wennerstrom, IFBB Women’s Historian

Physique Ms. Olympia Turns 30

Ms. Olympia Champions 1980—Rachel McLish, USA 1981—Kike Elomaa, Finland

For those ardent fans who have followed women’s bodybuilding from its earliest days, it’s difficult to fathom the reality that the Ms. Olympia contest will turn 30 on September 28, when the 2009 edition takes place in Las Vegas. And if that isn’t enough to sufficiently jog your memory, consider that it’s been 20 years since Cory Everson won her last Ms. Olympia title in 1989. Time does indeed fly. An event that has evolved into the world’s most prestigious contest for female bodybuilders, the Ms. Olympia is the pinnacle of competitive muscle display that every

bodybuilder worth her weight in protein powder aspires to be invited to enter. Over the years the contest has singled out the women who are now legendary in the sport. Lenda Murray leads the way as the most successful female bodybuilder of all time with eight Ms. Olympia crowns to her credit. She, with sixtime Ms. O Cory Everson and the first Ms. Olympia, Rachel McLish, will forever be recognized as a stalwart trio of pioneers who contributed mightily in the development of the sport. It’s interesting to note just how

1982—Rachel McLish, USA 1983—Carla Dunlap, USA 1984—Cory Everson, USA 1985—Cory Everson, USA 1986—Cory Everson, USA 1987—Cory Everson, USA 1988—Cory Everson, USA 1989—Cory Everson, USA 1990—Lenda Murray, USA 1991—Lenda Murray, USA 1992—Lenda Murray, USA 1993—Lenda Murray, USA 1994—Lenda Murray, USA 1995—Lenda Murray, USA 1996—Kim Chizevsky, USA 1997—Kim Chizevsky, USA 1998—Kim Chizevsky, USA 1999—Kim Chizevsky, USA 2000—Andrulla Blanchette, England (LW)*; Valentina Chipega, Ukraine (HW)*

Rachel McLish.

Kike Elomaa.

2001—Juliette Bergmann, Holland 2002—Lenda Murray, USA 2003—Lenda Murray, USA 2004—Iris Kyle, USA 2005—Yaxeni Oriquen, Venezuela 2006—Iris Kyle, USA 2007—Iris Kyle, USA

Wennerstrom

Wennerstrom

2008—Iris Kyle, USA *No overall winner was selected in 2000.

250 AUGUST 2009 \ www.ironmanmagazine.com

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Cory Everson.

fitness and figure divisions, along with the fledgling bikini category, serving to further push along the evolution of how women challenge their physicality through muscular development, the next 30 years will no doubt offer even greater frontiers of accomplishment. Carla Dunlap.

Ms. Olympia Firsts

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Wennerstrom

elite the contest itself has become in terms of competitor numbers. Since its inception in 1980 thousands of athletes worldwide have aspired to qualify for it, but, in fact, only 210 women representing 28 countries have made it to the Ms. Olympia stage over the past 29 years. Just 210 bodybuilders out of an international cast of countless thousands chasing the dream of entering this contest. Virtually all who did make it would freely admit it was a thrilling experience and the culmination of their efforts to reach the pinnacle

of the sport. Today womenâ&#x20AC;&#x2122;s bodybuilding, with the Ms. Olympia as its premier event, continues to thrill its participants and fascinate its loyal fans. And with the relatively new

â&#x20AC;˘ The first Ms. Olympia contest was held on August 30, 1980, in the ballroom of the Sheraton Hotel in Philadelphia. â&#x20AC;˘ The first Ms. Olympia promoter was George Snyder. â&#x20AC;˘ The first Ms. Olympia was

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Texan Rachel McLish. • The first time the contest was held outside the United States was in 1984, when it was staged at the Place des Arts in Montreal. It was also Cory Everson’s first of six straight Ms. Olympia victories. • The first non-American Ms. Olympia was Finland’s Kike Elomaa in 1981. The title would not be taken by another non-American again until 2000, when England’s Andrulla Blanchette and Ukraine’s Valentina Chipega captured their respective weight classes. No overall was chosen that year. • The first Fitness Olympia contest was held at the Atlanta Civic Auditorium in Atlanta on September 8, 1995.

trum, New Yorker Nicole Bass holds both records as the tallest-ever Ms. Olympia contestant and the heaviest, standing 6’2” and weighing 204 pounds in 1997. In addition: • A field of 20, 17 of whom

Kim Chizevsky.

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Valentina Chipega

• The first Fitness Olympia champion was Mia Finnegan. • The first non-American Fitness Olympia winner was Denmark’s Saryn Muldrow. To date she is the only non-American to win that title.

Josef Adlt

Lenda Murray.

were from the United States, competed at the first Ms. • The first and only time the FitOlympia in 1980, while the largest ness Olympia was held outside the field was 30 in 1990. United States was on November 7, • The total prize money at the 1998, when Monica Brant took the first Ms. Olympia was $10,000, title in Nice, France. Since then the with $5,000 going to winner Rachel event has been held annually in Las McLish. Vegas. • The biggest total purse was $115,000, which was given out in both 1995 and ’96, as Lenda Murray Ms. O Factoids and Kim Chizevsky, respectively, Over its 29 years the Ms. Olympia each took home a $50,000 first competition has understandably prize. produced nu• The youngest merous bits of Ms. Olympia comtrivia that have petitor was 17-yearIris Kyle. helped shape its old Laurie Johnston legacy. For exin 1980. ample, Holland’s • The eldest is Erika Mes (1984) Betty Pariso, 52, at 102 pounds who competed in and American the ’08 Ms. O and is Michele Ralabate still active in the pro (1995) standranks. ing 4’11” make • The slimmest up what can be margin of victory fondly referred was one point in to as the Itty 1991, when Lenda Bitty Muscle Murray edged Bev Committee—the Francis by a final most diminuscore of 31 to 32. tive statures to IM grace the lineup. Meanwhile at the opposite end of the specNeveux

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Andrulla Blanchette.

252 AUGUST 2009 \ www.ironmanmagazine.com

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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. This month I want to direct IM readers to a couple of discussion boards that I feel are worthwhile. They are filled with useful information and/or a tremendous amount of inspiration and support. Join in the conversation.

>www.FitnessRxMag.com/forums/ Here’s a board run by one of my best friends—and best clients—Shoshana Pritzker. Sho-Sho, as I call her, is a national-level figure competitor and an expert on training, nutrition and proper sports supplementation for women. The best thing about fitnessrxmag. com/forums/ is undoubtedly the amount of support these gals give one another in their goals, whether to simply lose weight and get toned and fit or become a successful competitor or model in the fitness industry. Recently, I was asked to become a part of the forums and share my knowledge and expertise, and now I have my own little section called “Q and A with Coach Eric Broser.” The ladies on the board are so sincere and passionate about their desire to help themselves and each other that I take great pleasure in helping

out when I can. So if you’re a gal looking for a place to meet, communicate with, support and be supported by others with similar aspirations, you really should check out this site.

>http://www.AnabolicMinds.com/forum/ Despite the tons of discussion boards all over the Net, in my column I try to feature the ones that I feel have the most comprehensive and applicable information, as well as a membership that includes myriad experts in our field. The forum at AnabolicMinds.com definitely fills that bill and is without a doubt one of the more hardcore discussion boards on the Internet. If you’re a serious bodybuilder, athlete, MMA fighter, supplement fanatic or anything else related to the sports/fitness/bodybuilding industry, I highly recommend that you become a part of this community. 254 AUGUST 2009 \ www.ironmanmagazine.com

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>DVD Review: Flex Wheeler’s “Hardbody”

>Broser’s

Net Results Q&A

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

Q. For the first couple of years of my training I had pretty good results. Now, however, I seem to have hit a wall on most bodyparts—most of all chest. My routine is basic and heavy: barbell bench presses, 4x6-8; barbell incline presses, 3x6-8; weighted dips, 3x6-8. I continue to increase the weight I lift, and my form is really good. I’ve considered incorporating other types of movements, but I thought the heavy basics were best. Can you give me some advice? A. Unfortunately, while I tend to agree that basic movements give you the most bang for your buck and that lifting “heavy” and progressively—as in getting stronger—is a good basic strategy, bodybuilding isn’t so cut and dried. You see, the human body is amazingly adaptable, and you can fool it for only so long. If you continue to bombard your muscles and central nervous system with the same basic stressors—in this case, exercises

least one Sandow on his mantel. If you’re new to the sport, I urge you to check out “Hardbody.” Flex Wheeler is one of the best pros ever to grace an IFBB stage. I watched it the other day for the 10th-plus time, and my motivation for improving my physique jumped to yet another level. Get your copy of “Hardbody” on DVD at www .Home-Gym.com.

and rep range—for years on end, it will eventually no longer need to overcompensate by growing larger and stronger as a protective response to your training. You need to add variety to your program, thereby forcing your body to deal with new and unique stressors that will again force it to overcompensate by adding new lean tissue. As I see it, your problem is twofold. You’ve been using the same basic exercises, which focus on only the midpoint in the muscle’s range of motion. You need to incorporate movements that supply a great amount of force in both the stretch and contracted positions of the range of motion as well. Because you’ve been doing only six to eight reps, you’re hindering overall muscle-fiber recruitment as well as focusing on only a limited amount of the body’s physiological machinery that can lead to hypertrophy. Broaden your training horizon by implementing some new techniques, exercises and protocols into your workouts. I recommend that you combine my Power/Rep Range/Shock training system and Steve Holman’s Positions of Flexion exercise-selection methodology, which will address both of those limiting factors. P/RR/S is a cyclical program that has you changing workout protocols on a weekly basis, while POF provides you with exercises Neveux \ Model: Dan Decker

Although “Hardbody” hit the scene (on VHS—remember that?) about 15 years ago, I have to say that it remains one of my all-time favorites of its genre—you know, where you watch your favorite bodybuilder go through his workouts, pose and maybe even eat something. Filmed in 1993, when Gold’s Gym was stacked with top amateurs and pros, waistlines were nice and tight, synthol was still an idea—a crappy one, I might add—I actually had hair on my head, and Flex Wheeler was the hottest new bodybuilder in the IFBB, “Hardbody” has become a classic. The viewer gets to watch Flex, in outstanding condition, and his close friend and training partner Rico McCinton get put through their paces by the one and only Charles Glass. The training footage is not only inspiring—damn, Flex looks amazing—but also highly entertaining, as these three offer up some pretty hilarious gym banter. Amid all of the joking and teasing, however, you’ll witness some pretty hard training, and by the end you’ll shake your head in wonder that Flex doesn’t have at

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086&/(,16,7(6 that will optimally challenge the target muscle over its full range of motion—midrange, stretch and contracted positions. This is a three-week cycle for your chest: Week 1: Power POF Bench presses Incline flyes Cable crossovers

4 x 4-6 3 x 4-6 3 x 4-6

Week 2: Rep Range POF Barbell incline presses Flat-bench flyes Pec deck flyes Week 3: Shock POF Superset Weighted dips Decline flyes Low cable crossovers (drop set)

4 x 7-9 3 x 10-12 3 x 13-15

2 x 8-10 2 x 8-10 3 x 8-10(4-6)

Try a few cycles of this program, and I guarantee you that the combination of unique stimuli from week to week and working a muscle optimally through its entire range of motion will spur new growth in your chest— and more than likely in all other bodyparts too. [Note: For more on POF, visit www.3DMuscleBuilding.com.] Q. I’m an avid user of the P/RR/S training system, and it’s working brilliantly for all bodyparts—except my back. Yes, it has grown, but it still needs a lot more mass before I can move up to the next level of bodybuilding competition. I will work as hard as I have to— just tell me what I can do. A. Questions about lack of back development are extremely common, chiefly because it’s the most difficult bodypart to develop a solid mind/muscle connection with and many trainees use weights that are too heavy for proper form. So before anything else, I want you to make sure that you’re performing your back exercises with spot-on positioning and mechanics and focusing on the stretch and contraction in your back on every single repetition. Several studies have shown that a strong mind/muscle connection leads to the recruitment of more muscle fibers, which in turn will hasten muscle growth. Assuming you’ve taken care of the above, I’m going to make two more suggestions that should not only get your “wings” spreading further but also make your back resemble a gnarly mountain range of assorted muscle. Split your workout so that you’re training your back on its own and giving it a rest the days before and after your back attack. That will guarantee that you will be full of energy for every back workout so that you can hit it with the utmost intensity and also that you permit optimal recovery and repair to take place once the damage has been done. Speaking of damage, that brings me to my second suggestion: Use FD/FS, or Fiber Damage/Fiber Saturation training. If you’re unfamiliar with that method of

torture, um, I mean training, I’ll give you the basic premise: Use training techniques proven to cause maximum muscle trauma, and follow that by immediately pursuing the most intense muscle pump possible to feed the damaged tissue as much nutrient-, hormone- and oxygen-rich blood as possible. Sounds simple, right? Yes, simply painful—but extremely effective for breaking stubborn muscles out of plateaus. I know what you’re thinking: “Thanks, Eric, but could you give me an example of what you’re talking about?” Well, of course. This is IRON MAN, and we’re all about practical application and how-to. Sample split: Monday: Chest, biceps, abs Tuesday: Quads, hams, calves Wednesday: Off Thursday: Lats, lower back Friday: Off Saturday: Shoulders, traps, triceps Sunday: Off Sample FD/FS back workout: Deadlifts (tempo: 2/0/X) Weighted wide-grip pullups (tempo: 6/1/X) Close-grip seated cable rows (tempo: 1/4/X) One-arm dumbbell rows (tempo: 1/4/X) Undergrip barbell bent-over rows (tempo: 1/0/1) Stiff-arm pulldowns (tempo: 1/0/1)

4 x 3-4 2 x 4-6 2 x 6-8 2 x 6-8 1 x 25-30 1 x 25-30

Note: When using FD/FS, it’s important to implement the following nutritional strategy: Preworkout: 30 to 50 grams whey protein, 30 to 50 grams carbs, one gram vitamin C Intraworkout: 10 to 15 grams BCAAs, 10 to 15 grams glutamine, 30 to 50 grams liquid carbs Postworkout: 30 to 50 grams whey protein, 30 to 50 grams high-glycemic-index carbs, one gram vitamin C, five grams creatine Train your back in this manner for four straight weeks while still using P/RR/S for the rest of your bodyparts. After four weeks return to P/RR/S for your back for two cycles (six weeks) before using FD/FS again. Shoot me an e-mail and let me know how it worked for you. Best of luck. Editor’s note: Eric Broser’s new DVD “Power/Rep Range/ Shock Max-Mass 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

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by Jerry Brainum

Muscle Destruction From Steroids Anabolic steroids are synthetic, structurally modified versions of testosterone. They are termed “anabolics” because they provoke reactions in muscle and other tissues that result in either growth or stabilization of the tissues. Anabolic steroids have legitimate medical uses, such as preventing excessive tissue breakdown. Athletic use of steroids, however, is far more publicized than their medical applications. Bodybuilders and other athletes who use anabolic steroids often self-medicate with dosages far above what medical treatment requires. In line with the adage “Only the dose determines the poison,” those using large doses of steroids or several of the drugs simultaneously can be subject to systemic side effects: liver problems, negative changes in blood lipids and heart structure, fluid retention, gynecomastia in males, virilism in women, inhibition of testosterone production and possible adverse behavioral changes in susceptible individuals. While all of those side effects are possible in theory, in reality they rarely occur. Athletes monitor themselves for adverse effects, although rarely under the care of a physician. They use other drugs to mitigate some of the side effects of large doses, such as estrogen-blocking drugs to prevent estrogen-related side effects. Idiosyncratic reactions, however, are always possible.

That means some steroid users experience unusual or rare side effects. Why that happens is unknown but probably has something to do with genetics or individual susceptibility. One recent case study illustrates the point. A 39-year-old previously healthy amateur bodybuilder reported to an emergency room with excruciating pain and inability to move his right shoulder after an injection of steroids in that shoulder, which was followed by a shoulder workout on the same day.1 He trained five days a week and had done so for the previous eight years. For the past seven years he had also used anabolic steroids. Deploying a 23-gauge needle and sterile technique, he injected steroids into his shoulder four times a week. He denied doing any type of abrupt overstretching exercise that could have caused a severe muscle strain. The physical exam showed that his right deltoid was swollen and tense, with the skin around it red, tender and warm. He had no apparent bruising and no fever. The picture became clearer when blood tests revealed a creatine kinase enzyme level of 18,200—normal is below 195. Creatine kinase is an enzyme that adds a phosphate to creatine in muscle, thereby helping the muscle store creatine. When muscle is damaged, even with intense exercise, CK is released from the muscle into the blood. Having large amounts of it in the blood point to severe muscle damage. Because the bodybuilder’s blood potassium, also released by damaged muscle, was high, the diagnosis was rhabdomyolysis, which means massive muscle destruction. Rhabdomyolysis can have several causes, among them toxic reactions, lack of blood flow to muscle, infections and inflammation. One type, which is called exertional rhabdomyolysis, occurs when muscle cells are damaged by unaccustomed exercise. For example, untrained persons who exercise in hot, humid weather can develop it, but it can also occur in well-trained athletes. Switching to a new

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mode of intense training without preparation can bring it on. A few cases have occurred in bodybuilders who abruptly began high-rep—100 reps or more per set—training regimens, particularly in hot weather without drinking adequate fluids. Destruction of the muscle cell membrane causes the leakage of intramuscular materials, such as CK, minerals and other enzymes. In severe cases myoglobin, the oxygen-carrying protein in muscle, is also released in large amounts and can crystallize in the kidneys. That blocks the kidneys’ filtering units and rapidly induces kidney failure. Without immediate treatment, death follows. Several cases of exercise- or drug-related rhabdomyolysis in long-distance runners, football players and military personnel have been reported in the medical literature. One published case study involved a 25-year-old male professional dancer who showed up at a hospital complaining about severe thigh and calf pain.2 The pain began after he engaged in a 45-minute aerobic workout on a cross-training machine. He experienced severe muscle When muscle is damaged, even with intense exercise, creatine kinase is cramps and a day later showed up at the released into the blood. Having large amounts of it in the blood points to hospital. He was given an anti-inflammatory severe muscle damage. drug but returned two days later, still in severe pain. Tests revealed a high CK level, which led to a diagnosis of rhabdomyolysis. He received intravenous fluids and buffers such as potassium bicarbon- drug—a not unwarranted assumption, as most forms of injectable Winstrol are veterinary versions not subject to the ate to alkalinize his blood and prevent myoglobin presame quality control as drugs slated for human use. A more cipitation in the kidneys. He received cortisone to relieve likely possibility is that the bodybuilder had a compartinflammation, Valium to relax his muscles and Tylenol for ment syndrome, the name given to a swelling of the fascia pain. The dancer had used two steroid drugs, Winstrol and Pri- that surrounds muscle. Usually occurring in the calf, it’s rare in the shoulders because mabolan, four ampoules of the higher mobility of the each a week apart. Beshoulder and its attendant fasfore his pain set in, he’d cia. Only three previous cases used only one ampoule were reported in the medical of Primobolan a few days literature, and they involved before, injecting it into drug overdoses or intoxication his thigh. His treatment after minor trauma. proved successful, and The analysis was that the he was released from the bodybuilder suffered inhospital. creased compartment synReports involving drome due to the injected bodybuilders have been fluid, causing a blood sporadic and may have clot, which decreased the been written off as seelasticity in the shoulder vere muscle strains. One fascia. Compounded by 40-year-old bodybuilder the bodybuilder’s growwho initially denied ing shoulder muscle mass, using any anabolic stethose factors increased the roid or other drugs sufintracompartmental pressure. fered rhabdomyolysis in The shoulder workout that his biceps. In fact, he’d followed amplified the effect also injected Winstrol of limited blood flow, which into the affected shoulresulted in the characteristic der, leading the attendmuscle breakdown. His treating physicians to suspect ment proved successful, and that the injection itself he returned to normal training had caused the localwith no evidence of kidney ized rhabdomyolysis. problems. The doctors suggested that he might have had a toxic reaction to the

Several cases of

exercise- or drug-related rhabdomyolysis in long-distance runners, football players and military personnel have been reported in the medical literature. Reports involving bodybuilders have been sporadic and may have been written off as severe muscle

strains.

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v

%PEZCVJMEJOH3IBSNBDPMPHZ Most surprising about the new

Nolvadex study was the finding that the metabolite endoxifen didn’t just block the estrogen cell receptor, as was previously supposed, but actually degraded it. How Nolvadex Really Works Tamoxifen citrate, or Nolvadex, is used to treat breast cancer, particularly in older women who have estrogensensitive breast cancer; 70 to 80 percent of all breast cancers are estrogen-sensitive. For years it’s also been used by male bodybuilders on anabolic steroids to help prevent gynecomastia, or the formation of male breast tissue. Gyno is caused by an imbalance between estrogen and testosterone, favoring increased estrogen. The steroid drugs convert into estrogen through the actions of aromatase, an enzyme found throughout the body. The usual practice for preventing estrogen-related side effects, which include excess water and fat retention, is to take drugs that either interfere with aromatase activity, such as Arimidex, or block estrogen cell receptors, such as Nolvadex. Nolvadex is the older of the two “estrogen solutions,” and most athletes looking to lower estrogen now rely on aromatase-inhibitors because of the notion that they’re more reliable in diminishing estrogen. Nolvadex is also thought to interfere with the activity of growth hormone and its anabolic product, insulinlike growth factor 1. On the other hand, lowering estrogen too much, which is possible with extended use of aromatase inhibitors, may interfere with the anabolic reactions involving androgen receptors and testosterone. Nolvadex is structurally similar to estrogen and can bind to estrogen cell receptors, thereby blocking estrogen from binding to them. If estrogen cannot interact with its cellular receptors, it cannot exert biological activity and becomes inert. Nolvadex also interferes with the negative feedback signal sent by circulating estrogen in the blood to the pituitary gland. That results in blunting release of gonadatropins, including luteinizing hormone, which controls testosterone synthesis at the Leydig cells in the testes. The reduced estrogen-feedback signal induced by Nolvadex results in greater release of luteinizing hormone and higher blood testosterone. One author has noted that using 20 milligrams of Nolvadex daily—a standard bodybuilding dose—can raise blood testosterone by 150 percent. On

the other hand, Nolvadex has both agonist and antagonist properties. That is, when used in high doses for extended times, it may act more like an estrogen agonist. Animal studies show that extended use of Nolvadex interferes with the activity of two testicular enzymes involved in testosterone synthesis, although that hasn’t been confirmed in human studies. What’s interesting about Nolvadex is that recent research that directly compared it to the newer and supposedly more effective aromatase-inhibiting drugs found that Nolvadex appears to be more effective in preventing gynecomastia and other estrogen-related effects in men. How can that be? A study presented at a scientific conference related to breast cancer research may provide the answer. Researchers from the famed Mayo Clinic explained that Nolvadex isn’t active but is rather like a pro-hormone. In the liver, enzymes convert Nolvadex into two metabolites that are the effective versions of the drug, endoxifen and 4-hydroxytamoxifen. The study sought to explain why using Nolvadex helps some women with breast cancer but not in others. The researchers found that an enzyme system in the liver called CYP2D6 must convert Nolvadex into its active metabolites in order for the drug to work. In some women that system isn’t as active, which means that they don’t convert the Nolvadex into its most active metabolite, endoxifen. For them Nolvadex doesn’t effectively treat breast cancer. Most surprising, however, was the finding that endoxifen didn’t just block the estrogen cell receptor, as was previously supposed, but actually degraded it. No receptor means no estrogen cell activity. So drug researchers are now at work producing a direct endoxifen drug, since that’s the actual active form of Nolvadex. The direct form won’t depend on liver enzymes to become active. While this study involved in vitro, or isolated-cell, protocols, there is no reason to believe that the results don’t apply to men. The findings explain why Nolvadex works better in preventing estrogen-related side effects in some men more than others. In addition, the fact that this active metabolite of Nolvadex actually degrades estrogen receptors explains why the head-to-head studies comparing Nolvadex to aromatase inhibitors showed Nolvadex to be superior in preventing estrogen-related side effects in men. A notable bonus: Nolvadex is far less expensive than most aromatase inhibitors.

References 1 Farkash,

U., et al. (2009). Rhabdomyolysis of the deltoid muscle in a bodybuilder using anabolic-androgenic steroids: A case report. J Athlet Training. 44:98-100. 2 Adamson, R., et al. (2005). Anabolic steroid-induced rhabdomyolysis. Hosp Med. 66:362.

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. IM

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Only the Strong Shall Survive

How to Overcome Sticking Points by Bill Starr

S

ticking points bring progress to a grinding halt and can turn what normally are positive workouts into hours of disappointment. They’re especially bothersome on an exercise that you believe to be the most important in your entire program, such as the back squat, power clean or flat bench. Figuring out how to move past the sticking point isn’t always easy. In fact, it’s seldom easy. When your numbers are climbing upward steadily, going to the weight room is an enjoyable experience. There’s nothing quite as satisfying as getting stronger and improving your physique in the process. When a primary lift or two go flat, however, those sessions are no longer pleasant but become a source of irritation and frustration. If it lasts only for a short time, it isn’t much of a problem because you expect ups and downs over the long haul. When the sticking point lasts six months or longer, though, many stop training altogether. As a result, formerly healthconscious individuals become less selective about what they eat, stop

taking most of their nutritional supplements and no longer care how much rest they’re getting. Training, diet and rest fit nicely together, but dropping even one of the variables from the routine adversely affects all of them. Even if your program does run up against sticking points, a less-than-satisfactory workout is far better than none at all. An even smarter approach is to figure out how to overcome the sticking point. Once you can do that, you realize that you have a degree of control over your training destiny. If you can get a certain exercise on the move again, when another one hits a plateau—and they all eventually do—you’ll be much more prepared to deal with the problem. I’m going to present some ideas that I have used on myself and the many athletes that I have trained over the years. Not all will work in every situation, but one might be useful in your case. If it doesn’t, try another, but by all means keep training while you’re attempting to solve the riddle. Keep in mind

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that no one ever said going to the gym x-times a week and doing a sound program consistently will elevate you into the elite ranks of strength. If everything proceeded in a smooth fashion without any hitches, then 300-pound military presses and 600-pound squats would be commonplace. Of course, we know that’s not the case. To move to higher limits of strength, you must learn how to overcome sticking points. The first step is to reexamine your form on the troublesome exercise. You may have inadvertently slipped into some bad habits, as often happens when someone starts training with ambitious athletes who are hell-bent on moving big numbers regardless of technique. The result is all that matters, as there are no extra points for correct form. It is, however, a risky game to play in strength training. When technique becomes faulty, the muscles and attachments that are responsible for performing an exercise don’t receive the attention they need in order to get stronger. Even more important, using sloppy

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Model: Vince Galanti \ Photo Illustration by Brett Miller

Photography by Michael Neveux


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Only the Strong Shall Survive technique repeatedly is an invitation to injury. Take the practice of rebounding the bar off the chest on the bench press—the norm, not the exception, in most gyms. When you do that over a long period of time, the muscle groups responsible for moving the bar upward off the chest get neglected. So when the poundages get really heavy, you can’t rebound the bar forcefully enough to achieve the height you need to follow through and finish the lift. Plus, the toll on your elbows, wrists and shoulders is significant and will have to be dealt with sooner or later. The solution is never accepted well: You have to reestablish form. It may mean dropping way back down in weight and basically starting anew, using perfect technique. Most people who have trained for

ture I tried in the Golden State had turned sour, and I was sick of the back-stabbing, anything-for-a-buck mentality. I rented a small house next to the ocean and not far from the village of Kaaawa. My original plan was to exercise without any resistance other than my bodyweight, but it didn’t pan out. Once I discovered how weak I’d become, I sought out a place to train. I knew there was a small weight room on the campus of Church College of Hawaii in Laie, not that far away and easily accessible by bus. I told the athletic director about my background and my desire to train in the weight room. He readily agreed, with the stipulation that I help the other athletes with their training. All the students who trained at Church College were from islands

athlete who used his muscles: thick chest, wide back and tree-trunk legs. The students all greeted him warmly, and he went directly to the bench and started pressing. The equipment in the weight room consisted of a squat rack, a bench, four Olympic bars, an abundance of plates and some dumbbells. The bench was from Sears, a flimsy model intended for home use that had uprights that moved in and out to accommodate different shoulder sizes. At that time I was using just over 300, and having that much weight over my face with the bench creaking in protest made me very uneasy. It didn’t seem to bother John. He started out with 225 and proceeded to jump 90 pounds on each subsequent set until he reached 495, then finished with a strong 525.

You may have to reestablish form. It may mean dropping way back down in weight and basically starting anew, using perfect technique. any length of time know it in their gut—especially the strength athlete who’s recognized as one of the best benchers in the facility—but refuse to do it because it’s just too damn shattering to their egos. They’d rather continue to pound their joints and be able to claim a high number in a prized lift than use less weight in front of their training mates. Well, that still doesn’t get them past the sticking point. I realize that it’s hard. I never liked using lighter weights either, after some sort of physical setback or following a layoff—which, by the way, I took only once. Strength is critical to our self-esteem, but if you want to achieve long-range goals, going back and starting from scratch is quite often a necessary and rewarding move. Over the years I’ve been around only a few who were confident enough in themselves to clean up their bad form habits. By far the most memorable was John Phillip, the big Tongan I coached on Oahu. I had moved to Hawaii from California to redesign my life. Every ven-

across the Pacific: Samoa, Tahiti, Fuji, Tonga, plus the other islands of the Hawaiian chain: Maui, the Big Island, Molokai and Kauai. In exchange for scholarships, they performed at the Polynesian Cultural Center, which was adjacent to the college. I was the only haole there and no one spoke English. It was either their native tongues or a pidgin version of Hawaiian, which I was able to understand just a bit. I picked up comments about someone named John Philip who could bench more than 500 pounds, but I took them with a grain of salt. Whenever I’ve run across tales of somebody’s cousin who could lift a full-grown steer or elevate an anvil with one hand, they’ve turned out to be just that. Then John showed up. He’d been coaching the college rugby team. The season had ended, and he was back into training. He was, indeed, an impressive individual, cut from the same cloth as Patera, Bednarski, Pickett and Doug Young. He wasn’t tall—my guess was about 5’11”—and he weighed in the high 200s, but he had the build of an

I was duly impressed. He hadn’t trained for several months and was handling poundages that only a few others in the country were capable of lifting. That bench sagged and moaned because it was forced to support more than 800 pounds. How it held together I still do not know. Everyone in the weight room worked upper body exclusively. I was the only person who squatted and power cleaned and did high pulls, overhead presses and deadlifts along with flat benches. Since my goal was to establish a solid base before pushing the numbers up, I did all my lifts in extra strict form. I paused the bar on my chest for my benches and stopped for a count at the bottom of my squats. After about three weeks John approached me and introduced himself. He’d found out from the athletic director that I’d competed in weightlifting meets and had done some coaching. He asked if I would help him get ready for a powerlifting meet that was going to be held in Honolulu in three months. I agreed

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He really was a remarkable athlete and living proof that if the desire is there, you can accomplish a lot.

When you’re trying to clean up your form, it helps to have someone around who knows the finer points

Model: Daniele Seccarecci

to do so but told him that he was going to have to change the way he benched. He needed to learn to pause the bar on his chest for a one-second count. Then an official would give him a clap to signal for him to press the weight. Otherwise none of his attempts would be passed. “Like you’ve been doing,” he said. “Yes,” I said, “exactly like I’ve been doing.” John was a guidance counselor at Pearl Harbor High School and was also the head of security for the Polynesian Cultural Center. In truth, he was the law on the North Shore and had a reputation that reached far beyond Oahu. At the first session where I gave him a clap to start the press, he managed 405. Certainly good yet a far cry from 525. That meant he was going to have to swallow a great deal of pride, and he had a great deal. Still, he did just that. I knew it was difficult. At the meet he finished with a strong 515. Two months later he surpassed his former best, and 18 months after he started doing benches strictly, he placed second at the World Powerlifting Championships in Birmingham, England. Keep in mind that while he was learning to pause for the start of the bench press, he was also adding squats and deadlifts to his program.

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Only the Strong Shall Survive

Heavy dumbbell benches, inclines and overhead presses force the muscles involved to work much harder than they would with a bar because of the balance factor.

of technique. That may mean traveling some distance to train with an experienced lifter or coach, but it will be well worth the time and effort. Should you know what needs to be done in terms of shaping up your technique but hate the idea of using a lot less weight in front of your buddies, train at a different time for a while, or at home if you have equipment available. Perfecting form is always a good idea because it will help in the long run and lessen the risk of injury. I’ve noticed that whenever an athlete hits a sticking point on a certain exercise that he deems important, his first reaction is to do more work on that lift by adding an extra day or doing more sets than usual. The problem with the approach is that in all likelihood the reason the lift is stuck is that it’s being overtrained. So more work only makes matters worse. Instead of hammering away at an exercise that’s floundering, try this. Drop the exercise entirely and

hit the muscle groups it uses from a different angle. Let’s say your bench has stayed at the same number for a very long time. Put that lift on hiatus and replace it with overhead presses, weighted dips and steep inclines. That gives the flat-benching muscles a much-needed rest and will strengthen many groups that have been neglected. After a couple of months on that program reinsert the flat bench, and you’ll find yourself moving upward right away. I’ve also had success by changing the grip on pressing movements. When the overhead press was still part of Olympic-lifting competition, some of the York lifters would do wide-grip presses to hit certain shoulder muscles more directly. It worked. What’s more, close-grip benches done in strict fashion improve the flat bench. Laying off a lift that has gone stale is usually a good idea. At York Barbell, once lifting season ended in June, programs were drastically altered. The high-skill lifts were

dropped and replaced with more pure-strength movements. So rather than drilling on snatches, cleans and jerks, they did high pulls, shrugs and lots of work in the power rack. All those who followed the change of routine said the same thing when they returned to the more complicated lifts: Their form was better after the layoff. Dumbbells can be most useful in jarring a lift out of complacency, especially for upper-body exercises and, to a lesser degree, pulling movements. Heavy dumbbell benches, inclines and overhead presses force the muscles involved to work much harder than they would with a bar because of the balance factor. Having to control the moving dumbbells takes much more effort than pressing a barbell, and that translates to more strength. Plus, it’s much harder to cheat with dumbbells than it is with a bar. Rebounding them off your chest only creates problems, as they’ll run in all directions. They have to

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be guided upward, and that has a positive effect on the muscles and attachments being used in the lift. Power cleaning heavy dumbbells and snatching one dumbbell at a time are good exercises for helping you get your top pull stronger. Again, the dumbbells have to be pulled in a very precise line and be under complete control from start to finish. They have to be turned over forcefully in order to be cleaned or snatched. Once you learn the feel of it, you can use it with a barbell very readily. Be conscious of the smaller muscle groups when trying to figure out how to break through a sticking point. It could simply be that having relatively weak triceps is holding your presses back. Or it may be that your deltoids aren’t up to par. When pulling movements hit the wall, check to see if all segments of your back are receiving equal attention. Same idea for the hips and legs. I’ve had athletes badly stuck on their squats go on a hard and heavy calf raise routine, and suddenly their squats were on the move again. I also had a powerlifter add 20 pounds to his deadlifts after he added calf raises to his program. Overtraining, as I’ve mentioned, is a major reason for many sticking points, but where that’s not a factor, weak areas are the culprits. In order to deal with them, you first have to identify them. Sometimes they’re rather obvious—perhaps weak adductors displaying themselves when your knees turn in during heavy pulls or squats or a lack of trap strength on heavy cleans or snatches. Most are so subtle, however, that they need a trained coach to spot them, and not everyone has the opportunity to work out in front of such an individual. That means you have to find the weak area yourself. A tough task? Not at all. That is, if you have a power rack. You believe your form is correct in the back squat, and you work it diligently, making sure you’re not overdoing it. Even so, it’s been stuck at 350 for more than six months, and you’re stymied as to how to get over the sticking point. The rack will reveal the weaker area right away. Set the pins in the rack a couple of inches below where you hit the

bottom on the squat. While you can start this from the finish of the lift, most weak areas are either in the start or somewhere in the middle range, so it’s best to start from the deep bottom and work up. Squeeze under the bar loaded with 135 pounds, and stand up with it. That will help you get the feel of what you’re trying to accomplish. Do only singles. Keep adding weight until you find your limit. Record that number, and move the pins up to the middle part of the squat. Then repeat the procedure, and do the same for the finish. If you’re not positive where the weakest area is, you can do more than three positions, but usually three are enough. In this case it’s clearly the middle where you were able to use only 505. Reset the pins at that middle position, put 275 on the bar, and do three reps with that weight. If it’s not difficult, add weight and do another triple. Try to find a poundage that gives you three reps, and knock out five sets. It doesn’t matter what poundage you use in the beginning on partial squats because you’re going to be increasing it each time you do them. When you’re able to handle 30 or 40 more pounds than you used the first time around, that weak area will be much stronger, and the new strength will display itself when you do the full movement. Another way to use the rack to strengthen a weak area is with either pure isometrics or isotonic-isometrics. I believe the latter is more effective as it’s often difficult to tell if you are, in fact, exerting 100 percent of your effort against the stationary bar. When you have weight on the bar and have to hold it against the top pins for a definite amount of time, you know for certain. That’s because if you slack off then, the bar will move away from the top pins. To work the weak middle very specifically, set the lower pins at the same place you had them for the partial squats. Then put two pins directly over the bar. The closer the better. You want to move the loaded barbell only an inch or two—no more than that unless the holes are set wide apart in your rack. You might have to stand on a board to place yourself a bit higher so the bar is closer to the top pins.

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Only the Strong Shall Survive

Once lifting season ended, high-skill lifts were replaced with pure-strength movements like high pulls and shrugs. When they returned, their form was noticeably better.

Model: Moe El Moussawi

fore doing them. Locking into an iso hold on cold muscles is asking for a pulled muscle or attachment. Another rather simple way to strengthen a troublesome exercise is to give it priority in your routine. Do it first on Mondays, when you have the most energy. Gaining bodyweight is a triedand-true method of blasting through a sticking point. Add 15 or 20 pounds, and all your primary movements are going to benefit. Finally, if you find that the exercises in your program have all gone flat, you need to take a moment and examine your rest and eating patterns. Have you been eating plenty of protein and getting the rest you need? Both are crucial for recovery. Have you been neglecting your nutritional supplements? Not getting enough vitamin C or E or minerals might be the reason everything has flatlined. Making some changes in your lifestyle might be just what you need to break through some sticking points. If you’re fine on that score, however, try some of my ideas. All you need to do is find one that works for you, and you’re on your way once again.

Start out with a light weight so you can determine what you’re doing on the concentrated exercise. Squeeze under the bar, making sure your feet are positioned correctly and your torso is where it should be. Then elevate the bar up against the pins. Tap them, and lower the weight. Do that three times, and hold the third rep for a couple of seconds. Add weight and repeat. Now decide how much you can handle for your work set. It doesn’t have to be on the money the first time around, but it should be close. Tap the top pins twice with the bar and lock in the third rep, holding it for an eight-to-12-second count. Here the time element is more important than how much weight is on the bar. If you can’t lock into an isometric contraction for at least eight seconds, use less weight. If you

can hold longer than a 12 count, you need more weight. After a couple of workouts you’ll have a good idea of how much to use. Just do that one work set. Isotonic-isometrics are condensed strength work, and a little goes a long way. Of course, you can seek out weak spots in pulls and presses in the same way and make them stronger with isos. A learning curve is involved. When you lock the bar against the top pins, you must think about steadily increasing the pressure as the count gets higher. When you reach eight, you should be squatting, pulling or pressing with absolutely all your might. You should hold nothing back. Isotonicisometric contractions strengthen the tendons and ligaments, which are the ultimate sources of strength. Be sure to warm up thoroughly be-

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.Home-Gym.com. IM

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0JOE%PEZ MIND/BODY

%20%(5%/$67

Weights: To Lift or Not to Lift?

T

energy and force—their sheer gravity. It’s a powerful and exciting thing to behold and to reckon with. Pure joy! They and their attributes are at your command to reward you in unimaginable ways. Weights and lifting them make men and women of all ages strong in body, in mind and in soul. They build muscle and strength, as surely as they build character. They improve energy and endurance, as certainly as they improve acuity and physical calm. The iron, though cold and lifeless, is instructive and endearing and dependable. Spirits are raised as the weights are raised. Patience grows as the weights, sets and reps are counted and accrued. Physical ability and utility advance as the lifter diligently practices his or her lifting skills. And they, the pursued skills, are not a thing of mindless routine. They are the graceful and deliberate application and performance of the body’s mechanics and the mind’s focus. Few things are more fulfilling than personal progress. One workout leads to another, effort fortifies effort, control delivers control, and once-unattended physiological systems respond and develop. The infamous clanging and thudding of weights are a study in disguise and worthy of the trainee’s attention. No encyclopedia needed; common sense and instinct will do very nicely. To lift weights or not to lift weights, that is the question. Exercise vs. training. Exercise is like a canary— caged and cute. Training is like the soaring eagle— awesome and free. Training includes a wholesome lifestyle with plenty of rest, thoughtful dietary practices and regular weight-resistance engagement. Training is positive action and attitude; exercise is a single good thing to be done, a part of the whole. Training is the whole. I suggest you train for life. The first workout is the toughest. It’s usually the result of long consideration, intense anticipation and heady confrontations with doubt, procrastination and hope and fear. Gee, we make mountains out of molehills, or, in this particular scene, cavernous iron mines out of barbells. Tough is good. It’s time to be tough. The tough endure. Lifting the iron might not be easy, but it’s quite simple. You need an agreeable gym with the basic equipment, and there’s likely one in your neighborhood... unless you live on the outskirts of Sleeping Mule, Nevada. Once the right gym is selected, plan to visit it three nonconsecutive days a week. How to choose a gym. Your goals are to build muscle and strength, tone and shape and energy and endurance. Lucky you, the wholesome lot go together, like musclehead stew; add one, and you add them all. I suspect that more than one reader wants to lose weight and bodyfat. That, too, is in the pot. What a deal, what a meal! Everything in one: robust health, Neveux Ahmad Ahmad

ime flies. You’re 40-something and wondering if weight training is the thing for you. Okay, so you’re actually closer to 50-something, closing in on 60, and considering lifting weights to improve your health and strength before you’re 70 in a few months. Yes, no, maybe—couch, remote, bowl of crunchies...you’re uncertain. Barbells and dumbbells are crude and unwieldy devices designed for muscleheads, brutes and inmates. Hoisting the objects is a tedious and nonsensical expenditure of time and a source of much labor and pain. Weightlifting at this time of my life...hmmm...the idea sounds as appealing as tapping my forehead with a ball-peen hammer or grooming alligators. I must be losing my marbles. I take it you haven’t experienced the fascination and fulfillment and fury of engaging the iron. You haven’t grasped a pair of hefty, well-balanced dumbbells, stood with them suspended mightily by your sides and comprehended their

274 AUGUST 2009 \ www.ironmanmagazine.com

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sound physical fitness, vigorous conditioning and gorgeous good looks. One caveat, potential metal-moving maniac: You’ve got to eat smart to ensure that your devotion is effective—wholesome foods, no junk, hearty protein, valuable carbs and good fats. No problemo. Easier than apple pie...a lot of which, by the way, is not highly recommended. Hello. Are you still with me? Remember, the iron stuff is guaranteed to please: muscle and shape, strength and health, no matter how old you are. Some respond better than others—we’re all different—but we all respond positively. Trust me. I’ve been both young and old. I’ve known both youth and maturity. Finally, permit me to cut out the boring medical research, elaborate instruction and the horrid details of physiology and get to the steel-packing, iron-pumping basics. Let me tell you what I would do if I were you. This is a general training plan for the 50-, 60-, 70-some individual of decent health and condition, you being the definer of the terms decent health and condition. Buck up. Take a quick look at yourself and make a valid self-evaluation. Intimidating (downright scary), but it helps to face the truth. Go to the gym. Sounds like a no-brainer, but it can be the most difficult exercise of the workout. We quickly become expert at devising reasons not to go. Don’t listen to them. They’re lies. Hop (crawl) on the stationary bike and fake it for five minutes. This diversionary technique gets you rolling, figuratively speaking, and warms you up, giving you time to prepare yourself mentally and physically for the good work ahead. Muscle builders think of the body in basic sections, or muscle groups: chest, back, shoulders, arms (biceps and triceps), torso and legs. There are many exercises for each group, and their actions often overlap. I have chosen the following for their ultimate worth. Smile. Drink lots of water. Now the fun begins. You’re a soaring trainee about to arouse and invigorate the muscles of the entire body through a series of five push and pull exercises, my faves, and I pass them on to you. It’s a darn good start. Do two sets of each exercise for 10 reps every other day, three days a week. 1) Dumbbell bench presses for chest, shoulders and triceps 2) Barbell curls for biceps and upper-body stability 3) Machine dips for triceps, chest, shoulders and upper back 4) Seated lat rows for back and biceps 5) Lunges for legs and torso Walk for 15 minutes on off days. Excellent workout. There’s nothing like personal instruction for a day or week from a worthy instructor. Be aware. Some of the very best learn on their own by observing or working with a relative or friend who has a clue. Break a leg. Build an arm. —Dave Draper 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.

5(67 Cherry Bomb

B

odybuilders know how important sound sleep is to packing on muscle. The deeper the sleep, the more pronounced the recovery, which means more muscle faster. What do you do if you have trouble sleeping? Eating a handful of cherries may help. It turns out that the fruit is full of melatonin, the compound your body uses to settle into a restful state. If you have a protein shake before you hit the sack, throw in a few cherries. —Becky Holman

6(;

Meditation Sensation

I

f you’re having trouble getting in the mood, a few meditation sessions may help. According to researchers, women who attended three meditation courses became much more aroused when watching erotic movies than before they meditated. It may be a case of better focusing capability. Note that the subjects were women. Most men have no problem getting aroused—especially during an erotic movie. —Becky Holman

www.ironmanmagazine.com \ AUGUST 2009 275

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0,1'%2'<

BodySpace Physique of the Month

Eric Abenoja

Photography by Ian Sitren \ SecondFocus

O

nce a self-described “scrawny teenager,” Eric Abenoja has become a beefed-up police officer handling some of the toughest and most physically demanding assignments in his department, in partnership with an even more physical canine. When Eric was a kid, he went to the gym with his brother and got his first look at what happens to biceps when you do curls—and he was hooked. As an adult he won the gold medal three years in a row at the Western States Police/Fire Olympics and just recently won the overall at a powerlifting competition. On-the-job strength and endurance are his two big reasons for lifting in the gym. Being in shape keeps Eric out of jams because the extra edge of self-confidence it gives him—and maybe just looking the part—calm some people down before they decide to try something stupid. Of course, that 100-pound dog helps keep the peace too. Eric’s 14-to-16-hour workdays make it tough for him to stay in shape. A very high metabolism means he needs to eat a lot of good clean food, but he does get some meals that aren’t the best no matter what he does. So he works that much harder in the gym. Soon Eric will be working to help others in the gym, too, as a personal trainer. “Helping people out, especially people who can’t help themselves at that moment in time” is why Eric says he likes being a cop. If you think about it, that’s what works in the gym as well. Sometimes we all need extra help at some moment. Good thing we have guys like Eric. You can visit him on BodyBuilding.com, where he’s found a home with people who are interested in health and fitness and where he’s made a lot of friends. Check out his BodySpace at http://bodyspace. com/1tymz/. Tell him you saw him working out in IRON MAN. —Ian Sitren

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

276 AUGUST 2009 \ www.ironmanmagazine.com

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MIND/BODY


0,1'%2'< Prevention Cough Cure

A

ccording to the December ’08 Prevention, researchers found that a bit of dark chocolate can stop a persistent cough better than codeine. The active cough-suppressing ingredient in dark chocolate is theobromine. Two teaspoons of honey has also been shown to be an effective cough suppressant. —Becky Holman

6U5(66%867(56

Laugh It Off, Pack It On

Y

ou’ve read over and over that cortisol is a stress hormone that can cause your body to gobble up your muscle—that even workouts are perceived by your body as stress, which increases catabolism. Reduce cortisol and you keep more muscle and make it easier to gain more and lose bodyfat. One way is to laugh more. Scientists at Loma Linda University in California found that even anticipating laughter can reduce cortisol by nearly half. No wonder your funny friends are your favorites. —Becky Holman

)$17$6,(T Celebrity Sex

A

ccording to survey results posted in the March ’09 issue of Health, if men had a free pass, the top five celebrities they’d do the deed with were:

What about the male celebs women fantasize about? 1) George Clooney (17 percent) 2) Hugh Jackman (11 percent) 3) Brad Pitt (10 percent) 4) Patrick Dempsey (9 percent) 5) Denzel Washington (8 percent) —Becky Holman

©January 200 9 GQ Magazine

1) Jennifer Aniston (25 percent) 2) Angelina Jolie (18 percent) 3) Jessica Alba (11 percent) 4) Scarlett Johansson (11 percent) 5) Eva Longoria Parker (7 percent)

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MIND/BODY 0,1'%2'< Review The Mind in Bodybuilding

I

n the July ’09 IRON MAN I reviewed Frank Zane’s High Def Handbook. I mentioned that even today Zane’s physique is considered the ideal by most guys looking to build the perfect body. His results, however, weren’t completely the result of great genetics—his mind also had a lot to do with it. Zane has always had a fascination with mental training and how it can take results to a new level, and The Mind in Body Building puts his practices into perspective for you to use. He expounds on stress management, meditation, visualization, mantra, focus, his mind/muscle machine, pulsed magnetic field therapy, dreams and even music. While most of the 70-page booklet zeroes in on Zane’s experiences and use of those things in building his body, he also discusses how they can improve your life. After all, the mind is the ultimate ally in the struggle to achieve any goal, whether muscles, money or happiness. For example, meditation alone has been shown to improve everything from the crime rate to athletic performance to health to finances. Zane describes a number of ways to do it, including the beginning technique of breath counting. Practicing that simple technique for 20 minutes on most days—Zane prefers to do it before his workouts—can produce significant results in your life as your concentration abilities sharpen and your stress decreases. Zane says mantra and meditation were key players in

his winning the Mr. Olympia title three years in a row. Zane interjects philosophy and life lessons in the book as well. For example: “No one deserves your anger, especially you. You must recognize the effect negative emotions such as anger and hatred have on you, your body and your personal growth. They add to your negative karma.... Realize that what disturbs you in the behavior of others is due to the fact that you have the same trait as the person who is the object of your anger.” While popular books like The Secret scratch the surface of using your mind to achieve your ultimate goals, Zane’s The Mind in Body Building goes much deeper. It’s a veritable how-to manual on mental training that can give you bigger, faster results in the gym as well as other areas of your life. —Becky Holman Editor’s note: The Mind in Body Building is available at FrankZane.com.

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0,1'%2'<

Careers

MIND/BODY

Future Is Strong for Personal Trainers

T

he Bureau of Labor Statistics reports that the fitness industry is expected to grow “much faster than average for all occupations,” at a rate of 27 percent or more. Other statistics confirm that personal trainers have a high degree of job satisfaction, making a career in fitness a fantastic choice for the right person. More than 120 million people in the United States admit they don’t exercise. Obesity rates have more than doubled in the past 20 years, and more than 30 percent of the population can officially be called obese, putting those people at risk for chronic diseases, including type 2 diabetes, cardiovascular disease, hypertension and stroke and certain forms of cancer. Clearly, the need for personal trainers is great. Countless medical and scientific studies have proven that the most important factors preventing or reversing many disease processes include weight training, aerobic conditioning, flexibility, sensible nutrition and a positive mental outlook. Fitness pro-

fessionals use those five key elements every day to help change lives. There is, however, a catch. If you want to be a fitness professional, you’ve got to have a genuine passion for helping others. If that’s you, there’s much potential for making great money while enjoying your job and helping others live a better quality of life through fitness. Founded in 1988, the International Sports Sciences Association has provided fitness education and certification to more than 120,000 students in 84 countries. ISSA is the first and only fitness organization in the United States to be nationally accredited by the Accrediting Commission of the Distance Education and Training Council in Washington, D.C. For more information about getting started in a career in fitness, visit www.ISSAonline.edu or call (800) 892-4772.

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0,1'%2'<

Health & Aging

Calorie-Burning Brown Fat in Humans

A

ccording to a report published in The New England Journal of Medicine, every adult has brown fat—cells that act like a furnace to burn calories and generate heat. Brown fat, which is reddish brown in color, is filled with mitochondria, the tiny energy factories of cells. The mitochondria contain iron, thus giving brown fat its color and its name. The amount in adult humans varies, say researchers: Thin people, younger people and people with higher metabolic rates all have greater amounts of brown fat. Women have more active brown fat than men, and people taking beta blockers have less. Why do beta blockers affect the ability of brown fat to become activated? Brown fat is activated by, among other things, hormones called catecholamines, which are part of the “fight or flight” response. Beta blockers block those hormones. In the study the researchers used PET-CT scans to find the brown fat, which lights up in the scans as it rapidly burns glucose to produce heat. The scans showed that in adult humans, brown fat is located in the upper back, on the side of the neck, between the collarbone and shoulder and along the spine. Their findings contradict past beliefs that humans lose brown fat after infancy, no longer needing it once the shivering response kicks in to help them stay warm. The best evidence demonstrating the effects of brown fat has been gleaned from earlier studies of mice. Leslie P. Kozak, a professor of molecular genetics at the Pennington Biomedical Research Center at Louisiana State University, conducted a study in which mice that were predisposed to obesity were placed in a 41-degree room for a week. At the same time they were fed a high-fat diet with 2.5 times more calories than they took in at room temperature.

Despite their diet, the cool room activated their brown fat, and as a result, the mice lost 14 percent of their weight— or 47 percent of their bodyfat. Jan Nedergaard of the University of Stockholm did the opposite. He and his associate studied mice that were genetically altered so that their brown fat could not burn calories. Not surprising, the animals became fat. “Until very recently, we would have said that it is doubtful that differences in brown fat really could contribute to obesity,” says Dr. Nedergaard, who has since changed his mind, at least for now. Scientists hope to find safe ways to “turn on” humans’ ability to activate brown fat in order to enable them to lose weight by burning more calories. They express caution, however, saying that while mice lose weight if they activate brown fat, it is not clear that humans would shed pounds. Moreover, data on global patterns of obesity is not substantial enough to clearly demonstrate that living in a cold climate makes people thinner. According to the investigators, however, the studies should stimulate research on the development of techniques to activate brown fat. Notes Dr. Claude Bouchard of the Pennington Biomedical Research Center, if a drug that stimulates brown fat were developed, “It would be the first obesity drug to affect energy expenditure rather than appetite.” —Dr. Bob Goldman www.WorldHealth.net 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.

282 AUGUST 2009 \ www.ironmanmagazine.com

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v

Let-

O Yes!

Neveux

I want the folks at IRON MAN to know how very excited I was to have taken part in the most recent Texas Dave Goodin. Shredder Classic. What an awesome experience! I was blown away by the sheer size and complexity of the show. The athletes’ briefing was packed with competitors, and the venue was packed with spectators— standing room only. I was duly impressed with the professionalism and genuinely caring attitudes displayed at all times by the Shredder’s supporting staff. As a 42-year-old bodybuilder, I have followed Dave Goodin’s career for some time. Quite frankly, Mr. Goodin is the reason I took up competition. Here’s a guy in his 50s who has achieved amazing physical perfection minus the benefits of illegal substances. He is a true role model, an inspiration and, as it turns out, a gentleman of the highest caliber. SGM Gerald T. Peil U.S. Army Fort Bliss, Texas

BodySpace Bravado Seeing [IRON MAN and Bodybuilding.com BodySpace Model Search winners] Sean Harley and Allison Ethier on the [June ’09] cover and reading about them really inspired me. They are real people with tremendous physiques, not overblown bodies that you see at the JURASSIC SPARK: 10 x 10 = FAST MASS top of the competitive-bodybuilding ladder. They make me want to train hard and get my own to Win BIG! Hot BodySpace Champs cover and story in Sean Harley and Allison Ethier IRON MAN. Maybe it Tell You How will be me next year. Triceps Sam Pacheco Torcher via Internet Toast Your

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Editor’s note: That’s the idea—motivation and the I-cando-it-too mind-set. We hope to see you onstage in 2010.

Jennifer Gates.

Jennifer Gates’ classic beauty floored me [Hardbody, May ’09]. She’s a Figure Olympia winner with a sultry yet sophisticated look and a perfect body with just the right amount of vascularity and muscle. However, there weren’t enough photos. I was left screaming for more! Jerry Beachman via Internet

Arm Size Without Curls I read with interest Bill Starr’s “How to Get Bigger Arms Without Curling.” He and Uncle Buddy made a lot of sense, saying that the biggest bodybuilders get most of their arm size from pulling and pressing heavy weights. I’m making an effort to do more of that compound work, but I need my curls, at least a few sets. I think seeing the biceps pump from more isolated work does some different things for growth, and even if it doesn’t, it’s a big psychological boost. Paul Bard El Paso, TX

Power-Packed Program The Volume/Intensity Fusion workout presented in the May ’09 IRON MAN is spectacular. I’m seeing new progress with it already. I like alternating a heavy straight-set bodypart workout with a shorter high-intensity blast. I’ve always gone back and forth between being a volume trainer and a high-intensity advocate. This program lets me take advantage of both ways. I was so impressed that I went to the Internet and bought the e-book that it was excerpted from [X-traordinary Muscle Building Workouts], and it outlines and explains many more killer routines I’m anxious to try. The Power Pyramid looks right up my alley. Right now my gains are better than ever, so I’m sticking with Volume/Intensity Fusion for as long as it keeps working. Michael Pantello via Internet Editor’s note: For more on the e-book X-traordinary Muscle-Building Workouts, visit the X-shop at www.X-Rep .com. Vol. 68, No. 8: 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.

286 AUGUST 2009 \ www.ironmanmagazine.com

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2009-08