Natural Press no.9 by Gary Barlow

THE NEW LOOK

NATURAL PRESS body & design publishing

No 9 October ’99

£1.75 THE LEGEND

BILL PEARL EXCLUSIVE INTERVIEW & PHOTOS BY LEO STERN

32 PAGES PACKED WITH MUSCLE NEWS, SPECIAL FEATURES AND INFORMATION ON THE LATEST NUTRITION AND TRAINING.

GET EDUCATED!

DEBUNKING THE MUSCLE MYTHS

WEST OF ENGLAND SHOW REPORT & PHOTOS USA $3.00

ANDREW PALMER SEMINAR COVERAGE & PHOTOS

NO TIME TO TRAIN? GET THIS!

Editorial

editorial

Hi you guys & gals Let me introduce myself, my name is Gary Thornton and my soulmate is Tracey Abbott. We have known Ian and his wife Louise for quite some time now. Cover: Bill Pearl Photography by: Leo Stern

Jason Rickaby, Resident Nutritionist and an accomplished bodybuilder,who is also Sports Nutritionist for Peak Body Fitness.

Michael J Phillips, Writer/Correspondent. Also one of the main figures in the ANB.

Louise Duckett, Secretary and Writer.

Jason Owens, Proof reader and Subscription Administration

Gary Barlow,

Well Ian has asked me to write this editorial, thanks mate! So where do I start? hmmm let me think. I know I’ll plug our new store, a ‘muscle and fitness store’ called ‘Activ Bodz’, see ad (inner back page) for address and phone no. We have been open seven months now and things are going great. We stock all the latest supplements from Peak Body to A.S.T. and as soon as Ian’s supplement company is set up we will be stocking his range too, along with all your training needs, clothing, magazines including Natural Press of course. In fact if it’s to do with bodybuilding we’ll have it. Both myself and Tracey train and compete so if any of you guys and gals visit the shop and want advice that’s not a problem. I’ve been training and competing for twenty two years now and I think experience goes a long way to handing out advice(Blowing my own trumpet). So if you visit the shop and mention Natural Press I’ll knock a few quid off anything you buy, cos I think naturals need all the help they can get. Talking of helping I’m hoping to sponsor one or two naturals, starting with Jason Barnett, who I think will be a top contender for the 70kg class this year, watch out for him.

Editor, Photographer, Layout and Designer.

Well I better finish off and say a big thanks to Ian for letting me waffle on a bit, and I hope to see one or two of you at the shop.

Ian Duckett,

Always give what you expect to get back!.

Editor-in-Chief and Principal writer.

NATURAL PRESS is published 6 times a year. Feb, April, June, Aug, Oct and Dec. by Body & Design Publishing. For subscriptions Please see inner back page.

Gary

Natural Press, B & D Publishing, Future Bodies Gym, Unit 3c, Peel Mills Business Centre, Morley, Leeds, LS27 8AG.

news and views

News and Views

Jeez, October already, this year has gone so fast, mind you I don’t think I have ever worked so much, as I have this year. Sometimes I don’t know what day it is. But I love to be busy, always planning, always slowly but surely moving forward. Thank you to all that have contacted me regarding the new look we have now at natural press, it is all thanks to Gary’s artistic eye. We have had so much positive feedback that it seems we are on the right track. I can promise you that the best is still yet to come. You may have read recently in MUSCLE NEWS about the natural universe in London. Well this show seems like a scam, this chap rang me a few weeks back now, would not give his name or who he represented. He asked a few questions about the A.N.B Britain, so I thought he must be doing the show. He said no he wasn’t in an off tone, so I asked again who he was, wouldn’t tell me, I sussed it then, you’re from that universe show. He wouldn’t say whether he was or wasn’t, so I said if you do not tell me your name and your business, I am not telling you anything and I will terminate this call, he didn’t, so I did. It was so obvious he was from that so called show that is not even on, it’s just a con other wise he would have given his name and been up front. I hope none of you out there have sent this PO box number money. I have been studying up on Amino Acids recently and using a good range in preparation for the MUSCLE MANIA. I used Aminos years ago with great results and forgot, due to other supplements how good they worked in achieving great condition. I picked the brains of Frank Zane on the phone and spoke to the guys at Musashi and established what I needed for myself. I am using some of Musashi’s products and Frank’s at the present, I have also contacted Frank with regards to stocking his Aminos in my NATURAL NUTRITION PRODUCTS fold. I have found great results using Glutamine first thing in the morning and last thing at night. B. C. A. after a workout followed by my Post Workout Formula and taking Zane’s Amino packets inbetween meals, great for size condition and strength. I will cover my findings in more detail in the next issue, as I will have competed by then and be able to make a final analysis. I hope you enjoy this month’s, Bill Pearl article as it took me around ten hours to produce, with all the research I had to do for it. I loved every minute though and I am very proud of that article, I hope you enjoy it as much as I did writing it. Continued on page 11

LEGENDS

legends By Ian Duckett. Photography by Leo Stern

sent for a York barbell set, which due to World War two took 4 years to arrive. In that time though he exercised with anything he could get his hands on, anything heavy he would pick it up and exercise with it. He trained with weights until he graduated from school, then his workouts became a little irregular as he went into the Navy.

t’s 3-30am, as the sun’s rays are cracking over the beautiful rogue valley in Oregon USA. The birds sing their morning song, but their tunes are lost to all human ears apart from one. A figure comes out of the doorway of the large one storey building. The figure can barely be seen in the morning light. He closes the door silently behind him and makes his way to a large barn. His immense size can be seen in the ever-increasing light. He is dressed in sweat pants and a cut off sweatshirt that does little to hide his large chest and back. His forearms look the size of a normal man’s thighs. He unlocks and enters the barn; flicks a switch and a labyrinth of weights and machines are awakened for work. The man can now be seen in the well-lit barn and his face age wise and eyes deceive the youthful size and body of longevity. The man looks to be in his fifties. He is tanned, healthy looking with eyes that show wisdom and years of life experience. He surveys his domain and a smile breaks across his face, as he steps into the heart of the mass of metal and begins his workout. He is Bill Pearl, one of the greatest bodybuilders to ever step on the posing daise . He is now in his late sixties and still trains to this day, as he did all those years ago, when he first picked up a weight in pursuit of a dream.

I myself believe in fate, and that people and things are put in your path for a reason. I mention this as Bill was stationed in San Diego where he joined Leo Stern’s gym. Leo was a young man of 29 years of age, Mr California winner, writer, photographer and highly respected bodybuilding authority. Leo remembers that he was not instantly impressed with Bill’s physique, but it was what was in Bill’s heart that made him different. He had never met anybody so disciplined, as he described him he was ‘ego-free’. He could criticise a bodypart and he would never take it personally, he would just get to work improving it.

Bill was born in 1930 in Oregon of Native American origin. Bill is a nez perce Indian. He had a normal childhood that was steeped in work ethic that has stuck with him for the rest of his life. By the age of eleven, he discovered something else that would stay with him for the rest of his life – bodybuilding. That year he had saved his hard-earned cash, a sum of $22 from doing odd jobs in the neighbourhood. He then 4

attending to everyone else. He would wake up at 3am, have a cup of tea and some fruit then do abs and then get into his heavy workout by around 4 am. He would train till around 7.30am, take a shower, have breakfast and then open his doors for a day’s trading.

Leo became Bill’s lifelong friend and mentor. Guiding him Bill entered his first competition, with only two years of true bodybuilding training, the Mr San Diego contest of 1952, where he placed third. 1953 was to become Bill Pearl’s year, as he took the physique world by storm. He took the Mr Oceanside, Mr Southern California, Mr California, Mr America and Mr Universe title, all in the one year.

His next competition was the 1956 Mr USA where he beat off some of the country’s top physique men, some 35-40 competitors.

Bills enlistment in the Navy came to an end in 1954. While in the Navy bill had been saving and buying ‘War Bonds’ which came to a grand total of $2800. He began to look for a location to open a gym. He wanted to stay in San Diego, but Leo was already there and he didn’t want to step on his toes, as Leo had been so good to him over the years. Leo and his wife had fed him for months, plus Leo had on more than one occasion, taken money from his own pocket to help pay his way to competitions. Bill finally settled in Sacramento. The $2800 did not go very far, but in time he built and bought better equipment. His whole life revolved around his gym business, putting in 14-18 hours a day, He cleaned it, maintained it and was ultimately dedicated to his business. (Sounds familiar!). His dedication paid off and his gym became a success, turning out many great physiques.

1978 He did not compete for the next 5 years, in that time he married his first wife Sylvia and had 3 children. (So he can’t have been that tired when he got home from working and training!) As his family grew, so did his business interests, he had a string of nine gyms. The workload proved to be too much and he lost the personal touch that he shared with his members. In 1959 he

Due to his long hours in the business, Bill started training early in the morning before 5

taking the professional title. In 1968, he and his wife moved from L.A. back to Pasadena. (I am presuming he sold the gym in L.A) he had plans on opening a huge, plush, bodybuilding club. This again was another success and proved to be the last gym that he would run on his own commercially. It built up to be one of the finest health clubs in the United States. Bill at that time still trained daily and with those early starts, but for him his competitive days were over â&#x20AC;&#x201C; or so he thought! Rumours started to circulate through the physique magazines of that time that he was washed up, that he would not be able to compete against the new breed of bodybuilders. At first Bill tried to not let it bother him, he had

1966 sold his original gym after selling all the others. He and his family moved to Los Angeles and b o u g h t an already established gym from George Redpath. This again was successful, then once again he dug into competition training and entered the 1961 Mr Universe competition again reigning triumphant. Bill and his wife went their separate ways in 1962. He remarried in 1966 to Judy who he remains with to this day. The gym continued to be very successful, young men flocked to his gym to train under the master. Always there though was Billâ&#x20AC;&#x2122;s mentor Leo, who over the years took photos and videos of Bill and guided and motivated him to be the best he could be. His next competition was the 1967 Mr Universe, with Arnold taking the amateur title and Bill

1970

running gyms, it is probably the best selling book on weight training ever. Upon completion of the book Bill and his wife Judy moved to Southern Oregon, to the afore mentioned one storey, 4 building, 65 acre spread with a barn transformed into a superb gym. He also had an office there where Bill took care of business – Bill Pearl Enterprises. Most of the money he gained from the sale of his gyms and his book was invested into real estate, in the greater Los Angeles area. Bill now lives with his wife on a four acre farm, still with an adjacent gym.

already proved himself in competition, over and over. On the other hand Leo had not taken this lightly, he approached Bill about making a return to settle the argument once and for all. Bill still not convinced was busy with his business interests and concerned about the strain it may put on his wife. As we all know when a person gets ready for a show, many other people have a hand in the finishing product. But Leo kept insisting and eventually the tag team was reunited. Bill announced he would enter the 1971 Mr Universe, to let anybody who was anybody know. He also mentioned the fact that he was against steroid use and that it was never part, or ever will be, of his competition training. He knew also that drugs were rife in competitions now and also that his competition would be using them, but this did not deter him.

Points of interest about Bill Pearl. Bill’s workouts were unbelievably hard, including lots of sets by today’s standards. Exercises were selected to attack the muscle from a variety of different angles, to develop perfect proportions. He trained 6 days a week and still does, but maybe not as regimented as when he trained for competitions.

Over the course of the year, the tag team worked their magic and transformed Bill’s body. He was just short of 41 years old, and looked better then than at any other time of his life. He weighed 237lb at 5ft 11, he was tanned to perfection and looked to be carved from granite. He won the show beating Frank Zane, Reg Park, Sergio Oliva and many other great physique men. The critics silenced and he returned home to business. He again slipped away from the bodybuilding limelight helping others achieve their goals.

M o n d a y, We d n e s d a y, Friday. Abs,chest, shoulders, arms, calves.

Tu e s d a y, T h u r s d a y, Saturday. Abs, back, thighs, forearms. This was his typical workout split. Most bodyparts were worked with 1966 around 20 sets. Reps ranged from 6-8 for most bodyparts, 15 reps f o r calves and forearms and 50-100 for Abs.

In 1974 he began work on one of the greatest books ever written, in this game we all love. The book actually took 4 years to complete. Bill and his wife had to hire a printer’s room and sell the gym in Pasadena, as they could not devote attention to both. The book Keys to the Inner Universe is a 640 page masterpiece, with every exercise for each bodypart imaginable. Knowledge gained from years of training and

Strength. Bill was very strong, as strong as he looked. Some of his best weights were as follows:

At 218lb and 27-28 years of age. Bench Press 450lb, Squat 600lb, Behind Neck Press (2reps) 310lb, Deadlift 650lb. He could also do Wrist curls with a 250lb barbell, 7

n my quest to find accurate information, I wrote to Leo Stern asking the following questions. To my delight the reply was promptly returned by Bill Pearl himself and this is what he had to say.

and Reverse curl 140lb for reps, also wrist curl with 75lb dumbbells. Now you can see why he had 15 7/8-inch forearms, measured with the arm outstretched as if to shake someone’s hand, then tensing by crunching the hand down.

Students and Friends. Ian: In 1971, Bill looked absolutely fantastic. What programs did he follow throughout the year to bring him into peak condition, i.e. how many days a week did he train? How many sets per bodypart? Heavy or light? And the body part split?

Pat Casey former World’s Strongest Man trained at Bill’s gym. Dennis Tinerino former Mr America was a pupil and friend, as was Jim Morris. Chris Dickerson was a houseguest of Bill and his wife for 6 weeks prior to the 1982 Olympia. Bill had been Chris’s guiding light for most of the year. In those 6 weeks, Bill trained with Chris rep for rep, set for set, ate the same foods and lead by example. The only thing he did not do was lie in the sun and practice the posing, everything else he was there with him. Chris got into great condition and won the 1982 Mr Olympia. These are just some of the people who Bill helped achieve their goals. He would never take a Dime from them and would say “Leo did it for me, I will do it for you!”

Bill: For the 1971 Mr Universe contest I started my training one-year in advance. I trained six days a week. I did a split program where I worked half my body one-day and the other half the next. I worked abs, calves and neck every day. I did 15-20 sets per muscle group and the reps from 8-10. I varied the program every four to six weeks by choosing different exercises for the different muscle groups. I handled heavy weight that was about 90% of my maximum effort. I practised my posing at least 45 minutes per day and got two hours of sun. Ian: What type of diet did Bill follow through his competitive years? Bill: For diet – I tried to get about one gram of protein for each one pound of lean muscle mass. I cut out all grains in my diet and did not worry a great deal about the amount of fat. (However I was always careful to use skim milk, low fat cottage cheese, etc). I was… and still am… a lacto ova vegetarian so most of my protein comes from dairy products. I eat a lot of eggs as well. For the contest I used milk and egg protein food supplement. I have been a lacto ova vegetarian for over 33 years and we do not change. I followed this type of diet for the 1967-1971 contests. Ian: Bill was and I think still is, business minded. Did you help Bill in this area also? From what I understand you ran a very successful gym for many years. What business ventures did Bill enter in to? Bill: Leo was very helpful in getting me started in business. I learned the gym business by helping Leo while I was stationed in San Diego while I was in the Navy.

1971 8

accepted advice on what he needed to do to improve. He never questioned what I felt was important to balance or improve his balance of development. He is one of the most disciplined persons you will ever find, he focuses on what has to be done and nothing will change his plan on training or diet. He is dedicated to physical improvement and helping others to better health. Bill had a great frame to build on, and his muscle formation was ideal and symmetrical. He always trained and prepared himself for competition and respected his competitors and been a good sport. A gentleman with respect for others.

I do believe I am more money conscious then Leo and have never been out of a job. I am getting close to 70 and I doubt I will ever retire. I still have a thousand goals I would like to fulfil. I ran health clubs for 30 years. I also invested heavily in Real Estate. I was successful in writing books that have become ‘best sellers’ and still pay an excellent royalty each year. I have also selfpublished books that have sold over half a million copies. Currently my wife and I have a small business in Medford, Oregon. We wholesale and retail our books, videos, training charts, etc…all over the world.

Ian: You spent many years photographing and filming Bill, capturing him for all eternity. Do you find that people are gravitating towards the bodybuilders of yesterday because of their work ethic? I personally prefer Bill’s physique to any of today.

Ian: Today’s bodybuilders and ‘so-called’ champions do not have charisma or even the strong looking, real muscle that Bill displayed. We know that bodybuilding has taken a turn for the worse due to drugs. Could you tell us what was Bill’s stand on the drug issue at the time?

Leo: First of all we took thousands of pictures through the years as part of our getting the results we needed for improvement. Photos were used to show what was happening to his physique month to month. He could see and I could also analyse what was taking place. Of course we got together and practised his posing routine and photographed each selected pose so we could decide what changes had to be made in the routine or replace the pose. This routine was practised on an every two-week get together when preparing for an exhibition or competition. It was a lot of work, he had to travel from Los Angeles to Pasadena and spend a couple of hours before the camera. I am of the opinion that photographs are necessary for the best results, timely and costly. I cannot answer your question to whether or not people are gravitating to the bodybuilders of yesterday. When I sold my gym in 1989, I pretty much retired from being involved. I started training in 1936 and started teaching weight lifting and bodybuilding in 1942. I am still interested and try to keep up with things. I stopped physique photography in 1978, after Bill gave a posing exhibition at the Mr America contest on his 25th anniversary in Ohio. That is something that has never been done before or since that I know of, to train and be able to perform 25 years later, 1953-1978 that is over two decades. In my opinion he could have won the contest that year. John Citrone, who I saw in 1967 competing against Arnold now has a 32 year span and still going strong (I just remembered that after making the above statement).

Bill: Concerning the drug situation…the reason for me competing in the 1971 Universe contest was to prove a person could compete against the top people who are using drugs if you have the ability to do so. I am totally against the use of drugs in the sport and have been against it from the beginning. However, I gave up preaching about it. Nobody would listen. Ian: What do you think was Bill’s best bodypart, even though he was so well balanced? What area blew you away? Could you give us a typical workout for that area and weight selection? Bill: My best bodypart was probably my arms. I had trouble with pec and muscular back development. I overcame this as best I could by spending more time on my weak points. Then to my surprise a couple of days later, I received a reply from Leo Stern answering the questions addressed to him about Bill and this is what he had to say: Ian: Bill has always credited you for his success. What was it that you saw in Bill all those years ago, which helped you, help him become one of the greatest physique stars the world has ever seen? Leo: First of course was his attitude to training which was always positive, he was a hard worker and 9

Ian: Does Bill still train today? And do you still keep regular contact? And how many years have you been friends? Leo: Bill has never changed his training habits. He is up around 3 am and work out 6 days a week I believe, even though he travels a great deal for the Life Fitness Company, he works out as regular as is possible. I really believe he will work out till they plant him! We see each other about twice a year, either here in San Diego or his place in Oregon; we stay in close contact by phone or mail. We still work together on different projects. He works a hell of a lot more than I do; I’m going to be 79 in February so that’s my excuse. I first saw Bill in 1950… he started regular training in 1952 in my gym to make sure of the date I would have to locate his membership finance card which I have somewhere in my dark room. I am sure of 47 years at least. References: Early Health and Strength. Early Bodybuilding monthly. Early Musclebuilder. Early Ironman and Musclemag. Bills Pearls Keys to the Inner Universe. Leo stern and Bill himself. Bill’s book ‘Keys to the Inner Universe’ is a masterpiece and can be ordered from: Bill Pearl Enterprises Inc. 178 Hummingbird Lane, Talent, Oregon. 97540-9728 USA. Or on the website www. billpearl. Com. Photos of Bill can be ordered from Leo Stern. PO box 40296, San Diego, CA 92164 USA. The photos accompanying this article are $15 each 8x10 plus $3.50 S&H. Please send a money order. Finally many thanks to Bill Pearl and Leo Stern for their time in answering my questions and making this article complete.

News & Views Continued from page 3 I get a great many people coming to visit myself at the Gym from all over the country. They come to ask my advice on either their training, diet or contest preparation. This happens so often that I hit upon the idea of having a Health and Fitness Weekend where couples or individuals come and spend a weekend with myself and my wife Louise. We arrange accommodation for you in a beautiful Hotel in a quiet little village not far from where we live and our Gym. We plan to run these from Friday evening to late Sunday afternoon. We pick you up on Saturday morning and take you to the Gym. We will then work one to one with you on any training and nutrition problems you may have (Louise is a fully qualified nutritionist). Saturday night we take you to one of our favourite eating spots, healthy of course. Take you back to your hotel and tuck you in. (Only joking)

NEXT ISSUE DEC ‘99

Sunday is more of the same, workouts, nutrition motivation and then we see you off safely on Sunday afternoon, with more knowledge and motivation to help you achieve your goals, plus you will have had a great time.

CHERYL GREEN TRAINING FOR THE BRITISH, IN-DEPTH REPORT. MUSCLE MANIA REVIEW & REPORT AND OUR LEGENDS SERIES CONTINUES WITH JOHN GRIMEK. PLUS LOADS OF INFO ON THE LATEST DEVELOPMENTS IN THE WORLD OF NATURAL BODYBUILDING.

For more information, price and dates available, write to me at: Health and Fitness Weekends. Future Bodies Gym Unit 3c Peel Mills Business Centre Commercial Street Morley, Leeds LS27 8AG Or telephone Ian on: 01132 381 346 I have just about got a Web Site set up with the help of some good friends. On there will be articles from issues, bits of my books and information on supplements. We will also update it with new articles. It maybe up and running by the time you read this magazine. The Web Site address is

www.idnnp.com

N O T TO B E M I S S E D !

NOTICE TO ADVERTISERS (and Readers) The Policy of this magazine is to bring you the reader the best information available on Nutrition, Supplements, Natural Shows and events from around the country. Profiles on who’s achieving the results in the world of “Natural Bodybuilding”, and in-depth information on the Natural Legends like Reg Park, Steve Reeves and Bill Pearl etc etc. (Next Issue). We won’t be filling the mag with endless adverts, there are plenty of mag’s about that will satisfy your needs if that’s what you want. We will be keeping it to just two per issue. One full Back page and one one third of a page (see page 22) So if you’re a company that’s selling a nutrition product, clothing or a service then take this opportunity to advertise.

Full Back Page £75 (only one available) One Third Page £30 (only one available)

B&D Publishing reserve the right to refuse to advertise a product should it deem it contrary to the policies and practices of this publication

To E-Mail me, Future Bodies@ic24.net 11

review

Andy Palmer Seminar Review of the

Andy Palmer Seminar Report by Ian Duckett. his event was a great success, with over 40 in attendance, many of those Natural Press subscribers. It was great to see friends old and new.

The seminar got off on time at 1 oâ&#x20AC;&#x2122;clock, with Andy doing a workout demonstration on each bodypart. Dressed in a vest and shorts, Andy looked awesome even relaxed and unpumped. First he took us through the exercises he predominately uses. The first exercise he

Andy, fifteen minutes into the seminar giving away his secrets to building awesome biceps

showed us was incline dumbbell press. He spent time explaining the time under tension concept, then showed us how he has slowed down the movement to recruit more muscle fibres. (For explanation of time under tension, refer to issue 5). He also explained that after warm ups, he would do one main set of each exercise chosen, at the most two. Other exercises shown were Flat Flyes, Smith Machine Press and Wide Grip Dips. He then moved onto his back program, while explaining that years of deadlifts and T-Bar rowing had built a lot of mass in that area. He demonstrated Pulldowns, stressing the cheats that are normally involved in this movement. He also demonstrated the correct way to do Low Pulley Rows, sitting upright with the chest high, elbows pulled back, contracting the lower lat area. No lean forward was performed with this exercise. Next were Stiff Arm Pulldowns and a unique exercise where he places an incline bench next to the low pulley or a cable crossover machine. He attached a handle to the pulley, laid face down on the bench and did a version of a lower lat isolation movement. Also performed were hyperextensions, again

The audience watched intensely as Andy worked through his leg workout, giving tips along the way

showing correct technique. Shoulders were demonstrated next. He showed his famous L Raise, an exercise fast catching on! (See issue 3). He also showed a standing machine press, where he can lean into it to stress the side deltoid. Bent over laterals were also shown. Upright rows were shown with a different technique to stress the traps, when at the top of the movement he rolls his traps forward then lowers the weight with his traps. He followed this with his arm workout. Showing correct form on dumbbell curls seated, stressing the elbow must always point to the floor. At that point I must say Andy trains with the strictest of style on all his exercises. He targets the muscle he is trying to work. For biceps, he also showed preacher cable curls and hammer curls. He then demonstrated his favourite triceps exercises, showing pushdowns with overhead pushouts, again with the cable. This prompted a question from the audience. Why do you not do

any basic movements like close grip press? Andy pointed out that he just wants to stress the triceps and nothing else. He also stated that his arms respond well to what he is doing and admitted to having good genetics in this area as well. He then moved onto legs. Andy told us of many combinations of leg exercises that have developed his legs, leg extensions and squats, leg press and hack squats in a superset. He demonstrated how to keep constant tension on the muscle while doing leg press, he commented that he has used over 1600 pounds on this movement in this style. He then showed us his hamstring exercises, namely leg curls, stressing that he does reps of 6 on these, as their muscle fibre make up promotes heavy loads. Then stiff leg deadlifts, he keeps his back curved, chest high and butt going backwards, this stresses the hamstring a lot more and you can not go below your knees. He said he begins his leg workouts with hamstrings. Then onto calves, again showing correct technique. He then went onto explain working a bodypart only

once per week. These were just a few of the exercises that Andy demonstrated, he had the audience hung on every word. He also made us laugh, many a time, with his dry sense of humour. We then went upstairs for a question and answer session covering diet and other general questions. The questions ranged fromHow much aerobics do you do before a show? Andy: I will fast walk 2-3 times a week. I find this helps tighten my hamstrings and glutes and brings more definition in my calves. Do you weigh and measure all your food? Andy: No. I know how much to eat by looking in the mirror. I eat clean all the time, with a few cheats like crisps in the off season. I just take out the cheats, do a little aerobics and monitor my foods according to how I look. What do you do to bring out that extra detail the last week before a show? Andy: I donâ&#x20AC;&#x2122;t change anything. I am ready around 2-3 weeks out from a show. I donâ&#x20AC;&#x2122;t alter my water intake or anything. What supplements do you take? Andy: A wide range from HMB to St Johns Wort, Vitamin C, Whey protein, HCA for cutting up and many other Vitamins and minerals.

where he wants to improve. He then gave a posing display showing great size and condition, 12 weeks out from his show. The whole event lasted around 3 hours. Andy did a fantastic job making everyone feel at ease and able to interact and ask him anything. At the

end Andy signed photos, and people looked at the photo albums he had brought along with him, showing all his early photos and shows. We all had a good laugh at some of them, with the Afro! I thought he looked like huggy bear. It was a great day Andy, thanks.

Andy also talked about the shows he has done, his plans The end of the show as Andy wows the audience with an incredible posedown to the soundtrack for the future and from Conan. 14

book review Book Review

hope I am doing the right thing writing these book reviews, I love to read and I am always searching for inspiration and information. I may be taking it for granted that you guys are the same. I always read three books at one time, one for information one for inspiration and one just for pleasure. My time is very limited these days but any spare two minutes I get, while eating or in the bath, I read.

I Frank Zane Mind, Body and Spirit.

A great book I read recently fell into all my categories, Frank Zane’s Mind- Body- Spirit, The Personal Training Diaries. Those of you who have been with bodybuilding for over fifteen years will remember Zane well. Frank is from the old school of body-builder before the mass at all cost mentality. He competed in the late sixties and through the seventies, winning three Olympia titles 77-78 –79 and placing in the top three in the early eighties. Frank had an incredible physique and at fifty-seven years of age now, he still looks the business. I am so happy that I started body-building when these stars were at the peak of there careers, I would hate to start body-building today with all the drug monsters. True stars, Frank, Arnold, Franco, looked like they had been carved from granite, they inspired me then and they still do. I found this book fantastic, reading it created visions of the Californian sun over the old Gold’s gym. The desert near Zane’s Palm Springs home, Columbus Ohio in the fall when he describes the day’s events leading up to the Olympia. This book really pulls you in, his descriptions of each day’s events from present time to past shows are explained in detail, sometimes in rhyme or poem. There are also hundreds of workouts detailed, food eaten and supplements taken, every thing is covered in great detail. I picked up lots of tips and ideas to help me with my workouts and I derived an enormous amount of inspiration. When I got to the end of the 320 pages I started right back again, I would put this in my top ten best reads. Simply because it is so different, each page makes you think about your life as a body-builder and life in general. All in all a great read and a journey. This book I stock at my gym. Each copy personally signed by Frank Zane priced £21:99 inc P&P please make cheques payable to Future Bodies, credit card orders on 0113 2381346.

GET ? THI S ! ?

t must be the biggest excuse for not getting into shape. “Oh, I’ve been busy don’t have the time, I haven’t been able to get to the gym this week because.., or I have been busy at work and did not get finished until 6 o’clock”.

If this sounds familiar to you then this workout is for YOU! How does two 20-30 minute session, plus one 20 minute aerobic session a week sound? You must be able to make that. This routine is for the non-competitive bodybuilder. You will make good gains and it is very hard. I have used this routine successfully with a few of my personal training clients, with such good results it prompted me to write about it. This routine could be used to get you in shape or help you through a busy period in your life.

One of my clients has made fantastic gains in a 5-week period, following just a balanced eating plan, of good food every 3 hours and plenty of water. He has lost up to now about 8-10lbs of fat and gained lean muscle mass, increased strength and fitness, plus his energy levels are through the roof. All this on two 30 minute workouts a week. He had trained on and off, time permitting for a few years and then approached me about some personal training. At first he was a bit sceptical about such a short program working, he also could not understand that eating every 3 hours would make him lose bodyfat. I assured him it would and that the program would work. After a weeks breaking in period, we got stuck into hard work and work he did. If you try this program with the time periods quoted, you will know for yourself how hard he worked.

If you have not trained before, please do not go jumping right into this, first follow a more basic routine outlined by a gym instructor. The program works on the premise of one power move per each bodypart for size and strength and then a tri-set for all bodyparts involved in that workout for fitness and bodyfat burning.

every two to three weeks. This keeps the body off guard and keeps the motivation there. Here is one we did... Flat flyes 15 reps, onto as fast as possible, low pulley rows 15 reps and onto as fast as possible lateral raises 15 reps. Rest 20 seconds. Then go again, flyes, low pulley, and lateral raise 15 reps each. 20 seconds again. Then onto Ab work. Crunches with a weight behind your head 5k – 15 reps. Knee ins sat on the end of a bench 15 reps. Roman chair crunches 15-reps. 20 seconds rest. Then 15 of each again. 5 minutes on the bike. Workout done! Workout number

The Workout. Chest and back and Delts: 5 mins warm up on the bike. 2 mins warm up with light dumbbells to warm the shoulder joints. 10 lateral raises, 10 standing press, 10 curls 2 sets of each no rest in between. First exercise strength and power Chest: Rack bench press starting from bottom position, dead stop on the pins. 1 warm up set of approx. 50% of the working weight. Weight aim is for 6 all out reps. Perform 2 sets with 45 seconds rest in-between, where stretching can be done. Within 20 seconds or so onto exercise number two.

two: Workout number Aerobics. Bike, rower or walker. 20 – 25 minutes at 65% of your max. Heart rate. To work this out take 220 minus your age. This gives you your max heart rate then 65% of that. For example 220 – 33= 187. 65% of 187 is 121 beats per minute. This is the best for bodyfat burning.

Workout Workout three: three:

Second exercise strength and power Back: Underhand grip pulldowns, from full stretch to full contraction. 1 warm up set of approx. 50% of the working weight. Then perform 2 sets of 6 reps with 45 seconds rest in-between. Then stretch.

number number

Legs and arms. Again, 5 minutes warm up on the bike and repeat dumbbell warmup. First exercise Curls. One warm up set with 50% of working weight. Then 2 all out sets of 10 reps.

Third exercise strength and power Shoulders: Dumbbell press on an 80 degree incline bench, elbows back in line with the torso. 1 warm up set with 50% of the weight to be used. Then 2 sets of 6 reps all out. With a brief rest of 20 seconds, we then do 3 tri sets of shaping movements for each body part covered. I pick 3 movements and change them

Second exercise Triceps close grip press. One warm up set with 5o% of working weight. And 2 sets of 10 reps. Exercise three strength and power move Hack squats. Eventually I will get my clients to squat, but, as they haven’t squatted before this exercise serves its purpose. 17

Warm up. Then 2 all out sets of 10 reps. Here comes the hard work – Leg extensions 15 reps, leg curls 15 reps, leg press 15 reps no rest in between. 20 seconds rest and go again. 20 seconds rest and repeat the Ab workout in the first workout. Then 5 minutes bike at a fast pace to help the lactic acid disperse from the legs.

Simple but effective. Don’t be misled by the simplicity of this program, it is very hard and does reap rewards. Points. Always do each exercise in strict style. Stretch in between each exercise of power movements and after each tri set. Stretch covering the bodyparts worked. Keep hydrated. Drink water while you workout or a pure juice to keep sugar levels up. After each workout take antioxidants. 800iu of Vit E, 2 grams of Vit C. this will help eliminate excess aches and help in recuperation. 18

What can be expected from this program? You will acquire tone in all major muscle groups. Bodyfat levels will drop, if you eat a good balanced diet basically just eat clean foods. Spend time motivating yourself before the workout, have a clear vision of what you want to achieve. This will help you give 100% to the task

at hand. You will find you can give your all, as you know it is only for half an hour. Keep a detailed record of weight, reps and rest. I do this for my clients. If you train on your own you need to do this.

This program makes a mockery of the ‘haven’t got enough time excuse!’ If you want to get into shape and are pushed for time, get into this program you won’t be disappointed.

Mind Games

mind games TIME & TIME TIME&& PATIENCE. PATIENCE. PATIENCE. By Ian Duckett

was having a run the other day in preparation for my up and coming show. My mind began to wander, how many years have I done this before.?

Here I am again getting ready for another show. Wow I have done so many times. Trained so many years. Seventeen to be exact, I still love it as much as I did when I first touched a barbell all those years ago. I can remember a time when I was about twenty, competing in junior shows and having a vision of what I wanted to look like one day. I can also remember telling my dad that I would look my best when I am thirty-five. I was right as now I am approaching that vision I had all those years ago. When I reach thirty-five in two years time I will set myself another for what I want to look like at forty-five and fifty-five. I have always said that I will stop competing at thirty-five and set about helping others. I already have an idea of what I want to look like in my mature years and I am starting to create that vision. We have this chap who comes in my gym, Steve is his name, he has trained on and off for most of his life. He is now approaching fifty-six years young, he looks fantastic, and trains very hard and would give many youngsters a run for their money. He is very well built lean and strong. I look at him and I become inspired and excited looking forward to all the years of training and gains to come.

I recently bought a Frank Zane book and in that book are pictures of Frank as he is today at fifty-five. He looks fantastic in really good condition. Pictures like those help clear my vision of the future look I want. You may be young reading this and maybe can not comprehend what the future holds. So many young bodybuilders train well up until getting married, or working a little more. Their bodybuilding goals suddenly fall by the wayside. Bodybuilders my age and above who have trained for many years will be able to relate to the above passage. How your goals change and how your motivation comes from different areas the more years you train. My intention is to train for life if I am alive when I am eighty years old I will still be working out. Anybodyâ&#x20AC;&#x2122;s intention who takes up training, should be to train for life to improve life and well being. Natural Bodybuilding takes time and lots of it, you just have to take each workout and improve on the last one,week after week month in year out. Enjoy each and every one of them. Never be sidelined you can always find the time to train, we are all given 24 hours in a day. You can find the time you have to prioritise if it means getting up at 6 am to workout thatâ&#x20AC;&#x2122;s what you have to do, I do and so can you. Never give up on your dreams, bodybuilding is your baby it will do wonders for your health and agility in later life. Never give up on your dream. TIME & PATIENCE ARE THE TWO GREATEST WARRIORS OF ALL.

nutrition & supplements G N I K N U B E D

THE MUSCLE MYTHS by Jason Rickaby Sports Nutritionist n this day and age when quality, no-nonsense information is widespread, especially in magazines like Natural Press and muscle media (The old muscle media, not the new body of work, EAS catalogue) you would think that bodybuilders would be more clued up today than at any other time in history. With countless nutritional experts and bodybuilding gurus offering qualified advice on every weight training topic around we should all be eating ,training and gaining muscle perfectly right ?…… Well not really. You see amongst the quality scientifically backed, knowledgeable information (The type you receive in Natural Press) there still remains the self same bodybuilding myths that have ruined many a physique for years and years and will continue to do so for those who refuse to commit to logic and intelligence. Much of this mis-information unfortunately comes from old-time bodybuilders, those who ruled the roost at their local gym in the 60’s and 70’s with their awesome physiques and whilst I am the first to admit that the older bodybuilding legends, Steve Reeves, John Grimek, Reg Park and closer to present day, Lee Labrada and Mohammed Makkawy presented the greatest physiques of the 20th century, as well as the best training methods,people of their era are unfortunately stunted in their knowledge of effective modern day nutritional and supplemental findings.True it is not just these

people who offer usually well meaning but ill advise, people in the modern era are often just as confused and ill-informed, usually through ignorance and the amazing ability to not listen to a word people who know better say. I have encountered many of these people who have been on a 4 week course on nutrition and weight training ( half assed machine training) who believe that this short time span being taught by a qualified instructor (who qualified in the 1980’s) provides them with more knowledge than someone who has been bodybuilding for 20years and who has spent many hours reading and listening to those who have spent years making muscle building and strength gaining their life not just a theory lesson. Thanks to these and many other types of people, there exists many myths and ill-truths in bodybuilding today that have helped hold back and ruin many a potential bodybuilding physique. But have no fear, I am here to bring those myths out into the open and dispel them,

so read on and weep.

Myth # 1 There Is a best way to train. espite what even mad men like Mike Mentzer will try and tell you, there is no one best way to weigthtrain, no secret method that will pack on pound after pound of muscle mass, week after week. The truth is the body adapts to any given stimuli after a certain length of time and will cease to respond with muscular gains, this is why variation must be applied. For sure there are certain techniques and principles that should always be followed such as good form, adequate rest periods between sets and workouts and a lower volume than some idiots preach, however if you only use low reps or high reps then you are seriously limiting your muscular potential as well as restricting growth

Myth # 2 You must do at least 10 reps per setlow reps don’t build muscle. eah right !, The strongmen you see on television (Gary Taylor, Manfred Hoebl) and the world champion powerlifters and weight lifters have no muscle mass at all do they. When I speak to various people in the business or even people who wish to inquire about training and their lack of gains, they all seem locked onto the idea that a set must last for at least ten reps, anything else is just strength training and will not lead to muscular gains. To some extent this may be partially correct, in so much as that true, low reps and heavy weights (I’m talking 1-3 reps) will do more to increase strength than they will size but when applied to a sensible bodybuilding routine and split then powerlifting training can increase muscle mass and size at a radical pace.

of certain muscle fibers. The truth is that there is no perfect training principle or method, in effect they all work and they all don’t, some will be more effective than others, for example the routine of the current Mr. Olympia will not work as well for the Natural bodybuilder as a routine recommended by Ian Duckett or other natural champions.It stands to reason that the routines featured in magazines such as Flex are not really the routines followed by champions such as Nasser El Sonbaty, they are written by members of the magazine staff. Most professional bodybuilders don’t even follow a set routine they just train, take drugs and grow.

The aspect that most so–called bodybuilding experts and gym instructors (usually the fat ones) overlook is the principle of time under tension and the negative portion of the repetition. Muscle responds and grows when adapting to a certain stimuli, part of this stimuli is obviously the length of time the set takes to complete i.e. a set of any exercise is deemed more effective when finished before a certain time schedule, this is to hit each fiber type effectively i.e. fast twitch and slow twitch muscle fibers.

“Experiment”

For example it is widely accepted within the strength and bodybuilding circles that to hit the fast twitch strength producing muscle fibers a set must be started and finished within 20 seconds , whereas the slow twitch muscle fibers seem to be targeted best by sets finishing around the 60 second mark, therefore for muscles that contain both sets of fibers i.e. Chest, Quads and back, a sensible opinion would be to limit sets to about 40 seconds , now bearing in mind the time under tension rule, a set lasting 40 seconds could contain anywhere from 10 reps to conceivably 1 repetition. Large movements such as the squat can sometimes be worked with a very slow negative portion (about 5 seconds to lower the weight) then explode up, this would finish a rep in 6 seconds, making an ideal rep range

When it comes down to it, if there was only one way to train then how would bodybuilders like Andy Palmer who follows a most unconventional training method make great gains at the same time as other people who also make great gains whilst following a more traditional bodybuilding routine. It goes back to the old Arnold and Mike Mentzer debate,what works well for one may not work for another, so experiment with different training techniques for different periods of the year. For example you could do 6-8 weeks of a powerlifting type routine, followed by 6-8 weeks of a higher rep training period and shorter rest periods, you could then use Heavy duty for a month and so on. 21

between 6 and 7.Similarly, bodyparts that contain primarily fast twitch muscle fibers like hamstrings and abdominals respond better to explosive movements with sets finishing in around 20 seconds, for example 3 seconds to lower the weight then explode during the positive phase. I recommend training hamstrings very heavy with reps between 4 and 8, seriously if your hamstrings are not responding to your current regime try this you may be pleased with what you see.

Myth # 4 Squatting is bad for you . any people say this to me and I despair, when I ask them to explain themselves they say it is bad for your knees, or bad for your back, as they wander over to the leg extension or hack squat, the two most destructive machines in any gym. You see because squatting is a free weight movement and requires you to balance yourself throughout the whole movement it works all the little supporting muscles of the knee joint, quads and hamstrings, therefore ensuring full development of muscles, tendons, ligaments etc, unlike isolation exercises like leg extensions and hack squat that take the hamstrings completely out of the movement. Because the hamstring muscles are the primary stabilizer of the knee joint, to work the quads without the hamstrings is a very dangerous thing to practise and places pressure on the knee joint creating dangers for the muscle and tendon.

Myth # 3 Supplements don’t work. ’m sure successful natural bodybuilders wet themselves when they hear this one, usually from people who have tried a weight gain powder for 5 days, seen no result and come to the conclusion that this means all sports supplements are the same and offer no value at all. It makes me mad when people phone me up and say that they have tried Creatine and it has not worked or they used the weight gain powder and that has not worked either. When I ask these people further questions about their diet and training I discover that they are eating 2 meals a day and drinking half a pint of water a day, or doing 20 sets for biceps and 2 sets for legs on the extension machine, or training 7 days a week.

“the feeling of pure achievement after a successful squat workout is unsurpassed”. The truth is that squatting with bad form as 90 % of people do is bad for you as is performing any exercise with bad form, but the full squat with good form and by using various different variations of the squat (regular squat,1 ⁄ squats, rack squats, front squats, partial squats etc…) is the safest and most effective lower body exercise, full stop. We all know that most people make up these lies about the squat because it is hard to do and 1 set will wipe you out more than 10 sets of the leg press, but remember that as in life most things that are hard to perform and take grit and determination will usually prove beneficial to you in the long run. So swallow your fear of pain (Yes squatting is painful) pin up that picture of Tom Platz right in front of the squat rack and get under the bar, the feeling of pure achievement after a successful squat workout is unsurpassed.

“muscle only grows when provided with the raw materials to do so” What I am trying to say is that supplements such as Creatine, Whey Protein isolate, meal replacements, carbohydrate powders and the like are excellent supplements and when added to an effective whole food eating plan can produce remarkable results, ok so supplements will never give results like those associated with Anabolic Steroids, but they most definitely do work. However remember that they are just supplements and no matter how effective the product, or how convincing the marketing literature they exist to support and be added to a good healthy diet plan. Do not think that creatine by itself will produce massive gains in muscular bodyweight, at the end of the day muscle only grows when provided with the raw materials to do so. 22

Myth # 5.

For male bodybuilders to avoid fat is almost a sin. Foods containing cholesterol like eggs and steak will increase testosterone production, improve strength and if eaten in moderation have no effect whatsoever on bodyfat .By getting some fat from red meat , eggs, and flax oil or walnut oil you are ensuring a healthy intake of essential nutrients that will improve skin, hair quality, hormonal production and balance, strength, muscle mass and fat burning. Sounds like you should be increasing your fat intake to me.

All Fat is bad for you. his is another infuriating myth that exists not only in the bodybuilding world but in everyday existence. The mainstream media and so called fitness gurus are

solely to blame for this, they appear on T.V with their dubious advice preaching low-fat diets and telling everyone through advertising to eat reduced fat goods. What is the point of reducing the fat in rubbish food like biscuits and crisps (no one should be eating these foods anyway) when all you are doing is replacing the lost calories with additional sugar, which goes down on the label as just carbohydrates, this triggers people into feeling good about themselves because carbohydrates are good aren’t they ?.

Myth # 6 Isolation exercises for definition. hilst the previous myth was the main reason responsible for people not losing bodyfat, this is the main reason why people do not build muscle. When some people join a gym, most of them are looking to improve muscular definition, so the instructor puts them onto the traditional, stereotyped ‘definition’ increasing, so called shaping exercises (How

“Essential fats actually aid in fat loss” The truth is that to 95% of people, fat is a swear word, but if you studied the physiques of these ‘gurus’ and of the people who promote and organize the ludicrous slimfast or weightwatcher diets/classes, you will see that despite their ridiculously low-fat diets they are still fat and unhealthy, tired and zombie like in their everyday existence. Essential fats like Flax oil, fish oils and other fats such as walnut oil and safflower oil actually aid in fat loss by freeing up existing fat stores and helping you to burn that fat as energy, rather than burning muscle glycogen or worse. Sure a lot of saturated fat is bad for you but study the physiques of bodybuilders who regularly eat red meat and eggs and you will see plenty of ultra lean bodies as opposed to the typical cardio nut who eats no fat and carries around 20 % bodyfat and zero muscle and cannot understand why. People seem to have a hard time understanding that intense weight training is one of the best ways to decrease bodyfat percentage as it burns so many calories, increases muscle mass and speeds up metabolism for hours after completing the workout, remember if you have more muscle you will burn fat easier, the more muscle the faster the metabolic rate.

can the brain tell the body to define muscle with one exercise and simply increase size with another), the ones that enable you to use tiny amounts of weight, thereby creating no kind of stress to the hormonal system and 23

basically building no muscle whatsoever. Yeah but I do not. want more muscle I want definition they cry, how do you expect to define fat or skin and bone, in order for true definition to show through there must be ample amounts of muscle to define. Think definition and who springs to mind, for me it is Shawn Ray an ex-junior powerlifter who built his muscle through heavy basic exercises, the ones that leave you feeling like you have been run over by a bus (Squat, Deadlifts, Bent over rows, heavy chins, Bench Press.). Muscle definition comes through when bodyfat percentages are low enough for the tiny muscle fibers to show through and for the vascularity to stand out through paper thin skin.

“The more weight you subject a muscle to then the bigger it is going to get” Whilst you can have definition and be not very muscular (I have a friend who has about 6-7 % bodyfat, but he weighs about 8 stone and looks like a refugee) The reality of building muscular definition is that you either stress a particular muscle or you do not, the more weight you can subject a muscle to then the bigger it is going to get, providing food intake is sufficient. If you can squat 300 pounds for reps you are going to hit the muscle fibers of the quads so hard that the muscle will grow and in turn become more defined and separated through pure overload, whereas if you do just leg extensions with 100 pounds your legs won’t grow or define. I am not saying that all so-called shaping exercises are useless, some of them can be quite effective, I am just trying to make a point that far too many bodybuilding wannabes will do too many sets on these exercises and not enough on the result producing basic exercises. So get off the leg, back and chest machines and get over to the power rack, bench press and chinning bar…… now!!!!!!.

Myth # 7. AB training-most people are crazy. any people ask me, how do I get a six-pack.To which I reply, lose a stone then see if you can see them. But seriously when it comes to ab training even experienced bodybuilders seem to get a mental block and go crazy. I ask people what do you do for your abs, some will say I do 1000 sit ups a day like Adam Rickitt, or I do 20 sets of 30 reps on the Ab cradle. If I ask them why they are doing so many reps for their abs they do not know. I usually ask them if they would think about doing 30 or 100 reps on the deadlift or bench press or other exercises and they say no way, well why are you doing so many for the abs , they are muscles like the chest or the back, why lose all sense of reasoning when training them.

“Work those abs heavy and you will have a six-pack to be proud of” Abs like hamstrings are made up primarily of fast twitch muscle fibers, so if you want to really thicken them up and get those deep gouges work them heavy with crunches, either with a weights plate or the cable stack and for gods sake do not think that 1000’s of crunches will burn all the bodyfat around your waist and bring a mega six pack, the theory of spot reducing was debunked many years ago, though some people still believe it. So work those abs heavy and lose the bodyfat, then you will have a six-pack to be proud of. I hope I have helped you to realise that bodybuilding really is quite a simple practice and only when people try and make it complicated does it become difficult. Here goes,,,, Eat good food, train hard with variation, get enough sleep and do not train too much and for too long. Simple,,,, just don’t start competing that’s when the difficulty begins, but that’s another article.

show report Show Report

West of England

West of England Championships Championships Report by Ian Duckett.

TAUNTON

feel like I’m getting like Michael Fish with my show weather reports – anyway what a beautiful weekend it was! The show was held at the Queens College Taunton, which is a fantastic venue for a show. The seating and setting are just awesome.

improved since then, he just needs to come in tighter to look even better.

novice Novice class was up next. Nine competitors in all, very hard to judge as everybody was good in so many different ways. When the dust settled, in third place was Chris Madden who had an awesome shape, fantastic taper and huge arms his pluses. A little more leg size and condition will bring the champion out of this lad. In second place was Jeremy Weare. When stood relaxed looked awesome, great shape, let down slightly in the posing round by condition. A few pounds off will make an ace contestant out of him for the finals. In first place was Andrew Tanner. A cracking physique, very tight, good legs with tight hamstrings. Work on your posing for the finals Andrew as it looked as though you didn’t have a routine at all! You have a great physique show it like it deserves to be shown.

miss athletic

Novice L to R

Jeremy Weare 2nd Andrew Tanner 1st Chris Madden 3rd

This competition is usually run by Phil Lewis unfortunately he had to step down due to other commitments, shortly before the show. Luckily Roy Jones took the reins and the show went ahead. It was quite well attended despite the weather, in fact nearly everyone got in some sunbathing in-between prejudging and the night show.

under 18’s The show got underway as usual with the Under 18’s. In which their were two, they were very close Liam Grafham and Daniel McKernan. Wayne Thickett and I were judging this one and placed Liam first, as he was a little thicker and more balanced than Daniel. When we handed the results to Roy on the mike, he got muddled with numbers and placed the wrong lad first. We had a word and he said he would sort it out after. In any event Liam won that one and the score sheets with Daniel in second.

Miss Athletic took the stage to the usual ‘wolf whistles’. How come us lads never get that? In fourth was Sharon Gannaway, who had a good figure but needed to go a little lower in bodyweight to bring her lines out even more. In third was Christina Hale, who was absolutely shredded. Her abs were unbelievable. She was just too muscular condition wise for this class. She would have done better in physique I can not believe that nobody told her. In second was Beverley McMahon who was very good. Great legs and delts were her standouts. In the ⁄

under 21’s In the under 21 class there was just one competitor, James Thomas. He had a great structure and had good condition. A stand out pose I can remember was his front lat spread.

masters In the masters there was again just one, Bob Dowling. I had a good chat with Bob before the show, a real nice guy. I have seen Bob compete once before and he had

Athletic L to R Beverley McMahon 2nd Jane Longman 1st Christina Hale 3rd Sharon Gannaway 4th

turns she just needs to stand a little better but her routine was good. In first was one of the best athletic girls I have seen for a while, perfect condition, tan and shape, good poser as well, good stage presence what more can I say? Well done Jane Longman.

under 70kg Under 70Kg nest up with 5 good competitors. In third place was Howard Williams, who had a good tight physique but just needs time to get a little bigger. In second was Steven Short who had good shape, well balanced and had good size. He just needs to come in harder. I had a chat with Steve after the show on how to improve. I am looking forward to seeing his improvements in the near future. In first place was Dean Garratt, one of our featured bodybuilders this month. What can I say about Dean, chuffing bang on the button mate, condition was unreal, tan greatly improved. If there had been an overall today he would have won that as well. U 78 KG L to R Mish Michael 1st David Arnold 2nd

womens over 52kg Three good quality girls next in the Over 52kg class. Elaine Binnie in third place. She had great stage presence and is well balanced; she just needs to come in a little harder. I had a chat with Elaine and her partner Bill Young between shows. They run a fantastic gym ‘Tone Zone’. We were discussing the hours a gym owner has to put in and how you have to structure your workload to get ready for a show. Well-done Elaine keep up the good work. In second was Michelle Rodgers who was again very good. Shape wise she was spot on with a good tan and condition too. The winner was Ailsa Williams she looked great in the front relaxed pose with a great cap on her delts. The photo inset does not do her justice at all, but it was all I had. She was very good.

U 70 KG L to R Howard Williams 3rd Dean Garrett 1st Steve Short 2nd

under 78kg The Under 78kg were up next just two competitors in this one, both of great standard. In 2nd was David Arnold who had a brilliant shape with a perfect set of abs. His double biceps pose was a standout. Just a little more tightness in the legs and lat width improvement will see him do well. The winner was Mish Michael who had a great physique with good balance and good condition. It was close between them but Mish pulled it off on a more conditioned physique.

womens under 52kg The under 52kg women with two top girls in this one. Lilliana Santo Fullerton came in second. She had a great shape and routine but myself personally thought she would have done better in the Athletic class, for that she was spot on. It’s such a fine line! The winner was Nicola Payne who looked very good, great shape and condition. All I could fault her on was the tan get that right for the finals and you’re laughing.

U 52 KG L to R Lilliana Santo Fullerton 2nd Nicola Payne 1st

over 78kg The big lads were up next over 78kg class, five lads in all. In 3rd place was Dave Thompson who had great size mainly in his arms and hamstrings, but his condition did not look as good because of a mistake with his tan. In 2nd was Peter Harris, who showed bad sportsmanship when the results were announced, he showed himself up and did himself no favours. He didn’t even want to pose for the photo as you can see in his face. He was very good but not good enough to beat the day’s winner. He may at the finals who knows. In the number one spot was Charles Ellis. He was shredded, spot on. He looked great front relaxed and had a mega back. Well done Charles. A great show all in all. Thank you everybody who came to have a chat with me on the stand! Elaine Binnie 3rd

Over 52 KG L to R Ailsa Williams 1st Michelle Rodgers 2nd

WEST OF ENGLAND RESULTS MENS MR Under 70kg UNDER 18 1ST Daniel McKernan 1ST Dean Garrett 2ND Steve Short 2ND Liam Grafham 3RD Howard Williams UNDER 21 1ST James Thomas MR Under 78kg 1ST Mish Michael MASTERS 2ND David Arnold 1ST Bob Dowling NOVICE 1ST Andrew Tanner 2ND Jeremy Weare 3RD Chris Madden

Over 78 KG L to R Peter Harris 2nd Charles Ellis 1st Dave Thomson 3rd

MR Over 78kg 1ST Charles Ellis 2ND Peter Harris 3RD Dave Thomson

LADIES MISS ATHLETIC 1ST Jane Longman 2ND Beverley McMahon 3RD Christina Hale 4TH Sharon Gannaway MISS Under 52kg 1ST Nicola Payne 2ND Lilliana Santo Fullerton MISS Over 52kg 1ST Ailsa Williams 2ND Michelle Rodgers 3RD Elaine Binnie

Bob Dowling 1st(M)

Masters & Junior L to R James Thomas 1st( U21) Liam Grafham 2nd (U18) Daniel McKernan 1st (U18)

Natural Natural Mail Mail YOUR YOUR YOUR YOUR YOUR YOUR

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NEWS NEWS VIEWS VIEWS COMMENTS COMMENTS

My husband Steve and myself have just

Claire Thompson (U52K Physique) Peterborough.

started to subscribe to Natural Press, we

Thankyou for your letter Claire.

“MORE WOMEN!”

have just received your second issue and

It seems you have missed all the ladies

really enjoy all the magazine. My only

we have covered in past issues. As you

comment would be, that you don’t give

started with no 7 with your subscrip-

much time to the “women” competitor. I

tion. I have sent you an issue which cov-

need more coverage on this, as I’m due to

ered Michelle Clift. I think you will find

enter my first competition on Sept 5th at

it inspiring.

Cleethorpes, and its the hardest thing

Good luck in your show.

I’ve ever done. Harder than having my

All the best.

four children. Made harder still by the fact I’ve had to diet right through my

May I write to say ‘Thank you’, to all

summer holiday, while everyone else has

concerned for the excellent A.N.B show

been having pizza’s, burgers etc.Cooked

put on at Taunton in Somerset recently

by me!.

and how much our family enjoyed it, also been

to congratulate everyone at Natural Press

training for about twenty years, and I

for a well published, informative and

have been involved about four and a half

interesting magazine.

years, broken up by having my fourth

I have not seen any shows since the 60’s,

child three and a half years ago.

the last one was a N.A.B.B.A Mr Universe

All letters to: NATURAL PRESS, B & D Publishing, Future Bodies Gym, Peel Mills Business Centre, Morley, Leeds, LS27 8AG.

husband

Steve

has

Steve introduced me to “Bodyworx”,

at London. However my son keeps me

Peterborough

informed of what is happening’Whos

and,

I’ve

gone

from

strength to strength.

Who’etc, from time to time.

I would like to say I totally agree with

My fitness and strength training has

your attitude about keeping leaner all

been on and off over the past six years

year round and hope this works for me,

dueto hip and shoulder problems, very

as I’ve found two weeks out from the com-

annoying and confidence sapping of

petition that I can still maintain good

course but some useful and careful

body strength. eg my flat benching with

progress has been achieved recently.

dumbells - chest press has only just

Wonder if anyone knows about an act that

dropped from 22.5kg dumbells to 20kg

used to be in the Mr Universe shows I

dumbells for at least eight reps.

believe, late 50’s/60’s, called ‘The Man

Steve has organised my diet and I’ve

in Bronze’. I saw his act just once and was

taken in loads of advice from gym mates,

very impressed, he gave a tremendous

who have entered or are entering the

display of musculature, muscle control

show at Cleethorpes.

techniques and had a very symmetrical-

Keep up the good work, we hope to meet

physical development.

you at Cleethorpes.

received at all shows. I have not seen anything like it since and have made enquiries to no avail. Also I have not found any literature on muscle control techniques or exercises. On finishing, I enjoyed reading the July

issue

your

magazine,

especially the article on Reg Park, very well researched as I’ve not seen much written about him over the years in any magazines.

believe

Park,

Reeves,

Grimek, Oliva, Ferrigno, Schwarzenneger and Yates have had the best all round developed physiques ever- Just my humble opinion! Please find enclosed a sae if you can possibly spare the time to reply and, I would welcome very much any views or remarks that you or your colleagues may have on any of the above points Best wishes for the future.

Ray Morris Glastonbury. Thanks Ray for the kind comments I will get a letter out to you shortly.

Apology I would like to make an apology to the Yorkshire Junior winner, Simon Stevens for my uncalled for remarks in last months show report I shoul;d have offered constructive critisism not just critisism. I am sorry if I in any way offended. It seems the bad judge that day was me! Opinions are like ars* * * * * *. Everybody has one. Ian.

Plus coverage of all Natural shows. Expert advice on Training, Supplements, Nutrition and the World of Natural Bodybuilding.

effects and incidently was very well

TO MISS AN ISSUE!

enviroment with appropriate lighting

YOU CAN’T AFFORD

The routine was performed in a musical

BACK ISSUES If they become SOLD OUT! you MISS OUT!

No 1 Andy Palmer works out for his pro assault

No 2 Nigel Davies 8th Natural Wonder of the World

No 3 Jon Clark, what

No 4 Vicky McCann

makes him tick!

does Back and Biceps

S No 5 Andy Palmer diets for the ‘98 PRO

No 6 DIY with Robert Feesby (the Garage)

No 7 Training that time forgot with the Legend, Reg Park

No 8 Dean Garratt Profile Steve Reeves In-Depth The Lean Advantage Etc

Prices are £2 each inc P&P Cheques payable to: B&D Publishing Send To: B&D Publishing Future Bodies Gym 3c Peel Mills Business Centre Morley LEEDS LS27 8AG

A SAD B****RD THE STORY OF HE WHO DOES AND HE WHO SAYS Having just returned from a brilliant holiday in Ibiza just recently I made the return to the gym to begin preparation for the British finals in the novice class. The company I work for are actually based at our own gym so I know just about everyone who trains there pretty well. So when one particular member of our gym, a pretty arrogant, boring person, the guy has one topic of conversation and it’s too boring to get into, however this guy asked me how my holiday went, to which I replied, ‘It was brilliant thanks for asking’ He then said something along the lines of, ‘I bet you could not wait to get away from the gym and training eh?’ I said,

‘No I found a local gym and trained there three times a week before I went out.’ To which he replied, Sad B****rd.’ After I recovered from the insult I asked him why I was called what he called (I do not like profanities in print). He said that you should relax and enjoy yourself on holiday. I replied, ‘Well training relaxes me and is one of the most enjoyable things in my life’ The funny thing is, is that this guy has been training for years and trying to lose his fat gut for about five years and when I am ready for the British finals I’m gonna take off my shirt and show him the results of a little extra discipline, I will then inquire, ‘Who is the Sad B****rd Now!’

Jason 30

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