Iron Man - USA 8 2009

ARNOLD!
PAGE AFTER PAGE OF RARE PHOTOS

AUGUST 2009 / IRON MAN MAGAZINE—WE KNOW TRAINING™
ARNOLD
Dramatic
Photos of
the Oak
In His
Prime!
Unbelievable
Bench Press!
675 at 165 Bodyweight
How Joe Mazza Did It
Through
ARNOLD: RARE PHOTOS OF THE OAK
the Wall
You Can Blast
Past Mass Plateaus
AUGUST 2009
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150 DECEMBER 2009 \ www.ironmanmagazine.com

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FEATURES ARNOLD
70 TRAIN, EAT, GROW 118

10x10’s greatest hits—best bodypart workouts.
100 A BODYBUILDER
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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.
142
AZARIAN SHOULDER
ASSAULT

176
Arnold ARNOLD! PAGE AFTER PAGE OF RARE PHOTOS
Schwarzenegger
appears on ™
this month’s ARNOLD

Dramatic
cover. Photo by Photos of
Caruso. the Oak
In His
Prime!
Unbelievable
Bench Press!
675 at 165 Bodyweight
How Joe Mazza Did It
Through
the Wall
You Can Blast
Past Mass Plateaus
AUGUST 2009
$5.99
PLUS:
PLUS:
• Beginning Bodybuilding—the Iron Guru Method
184 HEAVY DUTY Vol. 68, No. 8 www.IronManMagazine.com

Please display until 8/4/09
• Get Ripped—Tips and Tricks for Faster Fat Loss
• Build More Muscle—10x10, Negatives, X Reps
John Little reveals Mike Mentzer’s findings on ab training and motivation.
192 POWER SURGE

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!
216 VINCE GIRONDA’S RAW

BEGINNER’S WORKOUT
From the Bodybuilding.com archive, Callum Mahoney outlines the legendary
266
ONLY THE
STRONG SHALL
Iron Guru’s starter program, a controversial out-of-the-blocks muscle builder. 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
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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
100
A BODYBUILDER
IS BORN
Faster muscle refueling, super algae and cal-
cium—a testosterone booster?
82 NATURALLY HUGE
John Hansen looks at tested vs. untested con-
tests and proper program splitting.
90 SHREDDED MUSCLE
Drug-free bodybuilder Dave Goodin’s psychol-
ogy 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 phy-
sique sports.
254 MUSCLE “IN” SITES

Eric Broser checks out a couple of hot forums,
In the next IRON MAN:

reviews a classic Flex Wheeler DVD and then
merges Positions of Flexion with his P/RR/S.
258 BODYBUILDING Come September, we get up close and personal with another
PHARMACOLOGY Austrian Oak, Tony Breznik, the 2008 Mr. Austria. You won’t
Jerry Brainum looks at new research on muscle believe the muscle size on this dude, and he’s been training
destruction from steroids. for less than five years! Plus, we have a high-flying pictorial
of Fitness Olympia and International champ Jen Hendershott.
274 MIND/BODY Lensmaster Michael Neveux took Jen and her trusty trampoline
CONNECTION to the beach for some flippin’ great pics. Also, we’ve got more
Bomber Blast, meditation sensation and 10x10 spin, P/RR/S success, new heat-shock protein research
BodySpace Physique of the Month Eric Abenoja. and X-Factor arm training to get you growing. Find the
September issue on newsstands the first week of August.
286 READERS WRITE
Classic Shredder and BodySpace bravado.

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Founders 1936-1986:
by John Balik Peary & Mabel Rader
Publisher/Editorial Director: John Balik
Associate Publisher: Warren Wanderer
Iconic Images Design Director: Michael Neveux
Editor in Chief: Stephen Holman
Art Director: T.S. Bratcher
Senior Editor: Ruth Silverman
This issue is our annual Arnold birthday special, and Editor at Large: Lonnie Teper
Articles Editors: L.A. Perry, Caryne Brown
we’re featuring the photos of Jimmy Caruso and Gene
Assistant Art Director: Brett R. Miller
Mozée. Jimmy and Gene were both honored by IRON Staff Designer: Fernando Carmona
MAN with the Art Zeller Artistic Achievement Award— IRON MAN Staff:
Gene in 2001 and Jimmy in ’02. The images of Arnold Sonia Melendez, Mervin Petralba, Brad Seng
that begin on page 108 underline the greatness of their Contributing Authors:
talents. Each picture is a priceless example of their art that highlights Jerry Brainum, Eric Broser, David Chapman,
Teagan Clive, Lorenzo Cornacchia, Daniel
arguably the best bodybuilder of all time. We present most of them one Curtis, Dave Draper, Michael Gündill, Rosemary
to a page so you can more easily frame them for your home gym. Enjoy! Hallum, Ph.D., John Hansen, Ron Harris, Ori
Speaking of outstanding photographers— Hofmekler, Rod Labbe, Skip La Cour, Jack
and another recipient of the Art Zeller Artis- LaLanne, Butch Lebowitz, John Little, Stuart
McRobert, Gene Mozée, Charles Poliquin, Larry
tic Achievement Award—here’s to my good Scott, Jim Shiebler, Roger Schwab, C.S. Sloan,
friend Chris Lund, who we honored in 2004. Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D.,
Has anyone brought more enthusiasm and Randall Strossen, Ph.D., Richard Winett, Ph.D.,
and David Young
intensity to workout photography? If you’ve
ever had the privilege of being photographed Contributing Artists:
Steve Cepello, Larry Eklund, Ron Dunn,
by Chris or watching one of his gym shoots, Jake Jones
you’ve seen someone who was absolutely Contributing Photographers:
obsessed with getting everything out of his Jim Amentler, Ron Avidan, Roland Balik, Reg
subject. Perfectly lit, jaw-dropping muscle Bradford, Jimmy Caruso, Bill Dobbins, Jerry
Fredrick, Irvin Gelb, Isaac Hinds, Dave Liberman,
plus technical excellence are the hallmarks
Neveux
J.M. Manion, Merv, Gene Mozée, Mitsuru

Jimmy Caruso. of his work. As relentless as his demands on Okabe, Rob Sims, Ian Sitren, Leo Stern
his subjects were, his demands on himself in Marketing Director:
pursuit of the perfect image were even more so. The intensity and sheer Helen Yu, (805) 385-3500, ext. 313
visceral grit of his black and white photog- Accounting: Dolores Waterman,
raphy have been copied by many but never (805) 385-3500, ext. 324
equaled. Advertising Director: Warren Wanderer
The photograph is always a reflection of (805) 385-3500, ext. 368
(518) 743-1696; FAX: (518) 743-1697
the photographer and his sensibilities, and
Advertising Coordinator:
Chris’ deep love of the sport of bodybuild- Jonathan Lawson, (805) 385-3500, ext. 320
ing and respect for his subject are visible in Newsstand Consultant:
every image. Angelo Gandino, (516) 796-9848
He’s the last holdout for film; he’s never Subscriptions:
shot digital. Now Chris has decided to turn 1-800-570-4766 or (714) 226-9782
E-mail: subscriptions@ironmanmagazine.com
the page—he feels he’s taken his art as far
as he can, a decision that marks the end of We reserve the right to reject any advertising at our
discretion without explanation. All manuscripts, art
Comstock
an era. Chris defined the look of Flex with or other submissions must be accompanied by a self-
his wonderful images for more than 20 Gene Mozée. addressed, stamped envelope. Send submissions to
IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033. We
years and is the are not responsible for unsolicited material. Writers and
last of the artistic team that worked directly photographers should send for our Guidelines outlining
specifications for submissions. IRON MAN is an open
with Joe Weider—as Mike Neveux and I did forum. We also reserve the right to edit any letter or
before him. manuscript as we see fit, and photos submitted have an
Chris is more than a gifted photographer implied waiver of copyright. Please consult a physician
before beginning any diet or exercise program. Use the
who worked incredibly hard at his craft. He’s a information published in IRON MAN at your own risk.
genuine character—and I say that with great IRON MAN Internet Addresses:
affection. His British accent coupled with an Web Site: www.ironmanmagazine.com
absolutely in-your-face honesty make him fun John Balik, Publisher: ironleader@aol.com
Steve Holman, Editor in Chief: ironchief@aol.com
to be around. Quick to laugh with a sardonic
Ruth Silverman, Senior Editor: ironwman@aol.com
sense of humor, Chris will be missed for both T.S. Bratcher, Art Director: ironartz@aol.com
what he brought to the sport and what he Helen Yu, Marketing: helen@ironmanmagazine.com
Neveux
Chris Lund. means to those of us who call him a friend. IM Warren Wanderer, Advertising:
warren@roadrunner.com
26 AUGUST 2009 \ www.ironmanmagazine.com Jonathan Lawson, Ad Coordinator: ironjdl@aol.com

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32 AUGUST 2009 \ www.ironmanmagazine.com

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6,=(685*(
Machines Are Gravy

The first thing I noticed when I pulled into my gym’s had built himself—but no Nautilus.
parking lot was that a group of older Body Masters ma- “Why don’t you go find a Nautilus gym?” he asked,
chines was assembled out in front. Also out front was a which was his way of telling me to get lost. So I did. Dur-
large truck from which workers were unloading a full line of ing most of my sophomore year of college, I trained at the
brand-new, high-tech machines. Though I confess to being YMCA in Boston next to Northeastern University—because
excited, I was nowhere near as excited as I would have it had a full line of Nautilus equipment. In all that time my
been years ago. For about two years I thought free weights bodyweight went from about 145 to 155—not too spec-
were obsolete junk and machines—specifically, Nautilus tacular for a teenager who really should have been growing
machines—were the absolute best training tools an aspiring pretty fast. I didn’t eat enough, of course, but that was
bodybuilder could use. starting to change. It wasn’t until after I competed in my
It all started in September 1987 as I began my fresh- first contest in March 1989 that I finally joined a different
man year at the University of California, Santa Barbara. I’d gym—a World Gym in Newton, Massachusetts, only a few
been lifting throughout high school at home, in my friend miles from home. I started using both free weights and
Paul’s attic for one school year and the local Boy’s Club machines—and by the end of that year my weight was up
in Waltham, Massachusetts. Once I got to UCSB, my first to 175.
order of business, probably as important to me as buy- At last I realized that I’d been shortchanging myself by
ing my textbooks, was finding a place to train. There was using machines only. Free weights are the training tools
a free campus gym at the time—inside a big trailer. It was that have transformed the bodies of literally millions of men
filled with free weights but sickeningly crowded, and it and women over the years, and they can never be replaced
had terrible ventilation—hot as hell and stinking of sweat by machines. As much as I love some machine lines—like
and mildew. At the campus bookstore I’d picked up two Hammer Strength—I would never again use only machines.
books that would have a huge influence on me: The Nau- Basics like squats, dumbbell and barbell presses, rows,
tilus Bodybuilding Book by Arthur Jones, and The Nautilus curls and extensions will always produce results. It’s more
Advanced Bodybuilding Book by Ellington Darden, Ph.D. difficult to master proper form on and control free weights,
Being a typical impatient 18-year-old, I read the advanced which is a big part of why they’re so effective. Simply put,
book first. Both Jones and Darden were incredibly persua- they force you to work harder. No leg machine ever cre-
sive, and they convinced me that if muscle building was ated will ever work you harder than a heavy set of squats
what I wanted, I needed to train on Nautilus machines. So for 10 to 12 reps. I gave all the new machines at my gym
instead of the free gym that had all the weights I would a try. They were interesting and definitely would be suitable
have needed, I paid to join the as finishing movements
school’s Nautilus gym. There I fol- after free-weight rows
lowed the advanced routines—I’d and chinups, but I’d
been lifting for a few years—and never use any of those
started to make progress. wonderful, brand-new
I lived in Venice in the summer of high-tech machines as
1988 before heading back to Boston. the foundation of any
I was transferring to Emerson College, workout. They’re great
and I stupidly missed a great oppor- adjuncts to free weights
tunity because of my blind devotion to but not a replacement.
Nautilus. I walked into the old World Free weights will always
Gym on Main Street and faced Joe be the meat and pota-
Gold at the front desk. Joe founded toes of training tools.
both the Gold’s and World Gym Machines will always be
chains, and training at his flagship the gravy.
location would have been an excellent —Ron Harris
crash course in bodybuilding. Though
it wasn’t as flashy and loud as Gold’s Editor’s note: Ron
Gym in Venice a couple of blocks Harris is the author of
away, a lot of stars trained at World Real Bodybuilding: Mus-
in the late ’80s: Arnold, Lou Ferrigno, cle Truth from 25 Years
Samir Bannout and Robby Robinson, in the Trenches, available
to name a few. at www.RonHarris
Me, the know-it-all 18-year-old Muscle.com.
punk, looked around and asked Joe,
“Where are the Nautilus machines?”
It’s best to start your
Gold was a blunt, no-nonsense guy.
bodypart routines with basic
His gym had free weights and some exercises like chins. Finish
great machines, some of which he with machines.

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X-FILES REVIEW
10x10 Muscle Expansion The Power/Rep
Q: I just read your e-book X-Rep for trainees who want to continue to use Range/Shock
Update #1 and your Ultimate
10x10 Mass Workout. I’m thor-
heavy weight on the big exercises but
still add on 10x10 to get a big bang in
Workout
oughly impressed. What great muscle gains.
info. I learned a lot and am ap- Your idea adds a new dimension to There’s much
plying many of your methods. I Hany Rambod’s FST-7 method. He sug- more to muscle
was especially intrigued with the gests ending each bodypart with seven growth than in-
fascia-expansion workout in X quick sets of an isolation exercise, like creasing the size
Update. It makes sense to end a leg extensions, to engorge the muscle of fast-twitch
bodypart routine by supersetting with as much blood as possible. Accord- fibers. You have
the contracted-position exer- ing to Rambod, that stretches the fascia capillary-bed
cise with a stretch one to make from the inside. The fascia, which are enlargement;
room for extra growth to happen; fiber encasements, constrict growth— increases in
however, I can’t superset in my like a tight sausage casing—so stretch- mitochondrial
crowded gym. What do you think ing them can loosen them and unleash a enzymes, stored
about just ending each bodypart new level of growth quickly. ATP, phos-
workout with 10x10 on a stretch- Your idea is similar but maybe even phocreatine,
position exercise to expand the better: You do a few heavy sets of a glycogen and
fascia? midrange exercise, like chins for lats, triglyceride; and
and a contracted-position move, like fiber splitting, or
A: Man, we love it when bodybuild- stiff-arm pulldowns. Now you’ve got a hyperplasia. Let’s also not forget the dif-
ers use their heads and come up with a major pump going. Then you end with a ferent types of fast-twitch fibers, as well
killer idea. That’s an excellent way to use stretch-position exercise, like pullovers, as the slow-twitch ones.
10x10 to get a major size surge, one we for 10 sets of 10 reps to elongate the Training to enhance all of those
hadn’t considered. It’s an ideal solution fully-engorged muscle over and over. Talk facets of hypertrophy is the only way
about extreme fascia expan- to reach maximum size potential, and
sion—but that’s just the tip of Eric Broser’s Power/Rep Range/Shock
the hypertrophic iceberg. training system does just that. During
By ending with a stretch Power week you use big exercises for
move for 10 sets of 10, you’ll low reps. For Rep Range week you run
be getting an extreme amount the gamut of ranges—seven to nine,
of target-muscle elonga- 10 to 12 and 13 to 15. For Shock week
tion—100 reps worth, to be all bets are off, and you bombard every
exact. That produces other muscle with intensity techniques like
key mass-building reactions, drop sets and supersets.
like anabolic hormone release That’s a simplified explanation. Bros-
in muscle and possible fiber er has gone to great lengths to incorpo-
splitting. Remember the animal rate key rep tempos for each week to
study that produced a 300 enhance the desired size effects. You’ll
percent muscle-mass increase see exactly how it works in his new e-
from only one month of stretch- program, The Power/Rep Range/Shock
overload workouts? You’re Workout. He provides all the details and
mimicking that effect, which, as more.
researchers showed, can pro- There are printable templates for
duce incredibly fast size results. every workout—12 in all. You also
[Note: For the uninitiated, get a big Q&A section that discusses
to incorporate 10x10, take a DoggCrapp training, P/RR/S variations,
weight with which you can get forced reps, home training and cardio.
about 20 reps but only do 10; Plus Broser interviews drug-free pro
rest for 30 seconds, then do 10 bodybuilder Kyle Harris on his success
more, and so on until you com- with P/RR/S—before and after photos
plete 10 sets in about 10 min- included.
utes. The first few sets will be It’s one power-packed e-workout
easy; the last few will be brutal. program. Get it and prepare to grow!
For more information and pro- —Steve Holman
grams, see The Ultimate 10x10
Mass Workout e-program.] Editor’s note: Eric Broser’s Power/
—Steve Holman and Rep Range/Shock Workout is available
Jonathan Lawson as an instant download at www
www.X-Rep.com .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 isolating the muscles properly. Take the problem with your
weights for decades. I’ve always had trouble build- elbows. Many ligaments and tendons move right near the
ing my triceps. Almost every exercise that I do to elbow; however, it’s been my observation that it’s usually one
directly work them hurts my elbows. Do you have of three—or all three—that causes problems. Often it’s a ten-
any advice? don that is snapping over the elbow, but that usually doesn’t
cause long-term and severe pain. Torn ligaments, however,
A: First, don’t do the exercises that hurt. Even if you’re can.
down to one exercise that directly hits the triceps, do that one In the elbow, the ulnar collateral ligament tenses and re-
only. Each of us has a unique musculoskeletal system. I’ve laxes with muscular response to the inner part of the forearm.
trained thousands of clients over the years, and none respond The radial collateral ligament tenses and relaxes in response
to the same set or exercise in exactly the same way. I will give to use of the backside of the forearm—that’s also where most
you an example. people get tendinitis, or what’s often called tennis elbow. You
Many years ago I often trained with a very good bodybuild- could have that problem, so go to a physiatrist—an allopathic
er who had “bad elbows.” When he worked his chest and M.D.—who knows the biomechanical body better than any
triceps, he did the same routines each time—very heavy too. other type of doctor. Also in the elbow is the articular capsule.
He’d do enormously heavy flat-bench presses—315 for eight That’s where synovial fluid is released in order to keep parts
reps and bounce 405 off his chest for two with a barbell. Then working—like oil in your automobile’s engine. That capsule, or
he’d do very heavy incline presses with a barbell—still keeping sac, can become inflamed and stop producing the synovial
the weight too high and struggling to get two or three reps. fluid that is vital for movement of the elbow joint.
His finishing exercise was flat flyes with the 100s, and most of Let’s say that no one can pinpoint anything and you have to
that motion was pressing. Come time for his triceps, he’d load figure it out on your own. Here’s what I’d tell anyone with your
the cambered bar up for French presses, or, as some people problem: Warm up your elbows with the lightest of weights—
call them, lying triceps presses. Every rep he did was torture. really light pushdowns with 20 to 30 pounds, two sets of 20
He looked around at other huge guys and saw them doing the reps. You’re not going to blow your entire workout, as my
same exercises without any problem. He concluded that they, friend might say. Continue doing pushdowns, trying different
too, were going through all this torture to get their chest and bars or a rope, and see which one changes the way your wrist
triceps huge or that something was wrong with him. He fig- moves enough to keep your elbow from being injured. The
ured he had to go through the pain in order to look like them. position that you hold the bar in and how your wrist is aligned
Not so! There shouldn’t be pain in bodybuilding. You may with the ulna and humerus greatly affects how your elbow
feel burning in the tissue or get out of breath from some heavy works. That may seem like a painstaking process, but it’s the
squats, but being in pain is a really bad place to be. only way you’ll ever find out which exercises are biomechani-
The guy I trained with would get cortisone shots and ice cally right for you.
the heck out of each elbow just to move from day to day, and It may take weeks or months, since you’ve probably cre-
he lived in ated multiple problems. Do two heavy sets with a weight that
constant gives you 10 perfect reps on pushdowns with a straight bar,
pain. I and then rest your triceps for four days. Come back, warm
watched it them up again and use a V-shaped bar. That changes not only
close up. I your wrist placement but also the emphasis on the muscles
asked him and tendons. Do two sets, and then rest your elbows for
why he four more days. Then try a rope. Repeat until you solve the
didn’t use puzzle. Not everyone’s body is biomechanically designed to lift
dumbbells, weights the way others do.
cables or I have three friends who have what is called ankylosing
machines spondylitis arthritis. They’re relatively certain they got it from
for chest going too heavy while using anabolic steroids. Often it’s not
and triceps, the steroids that cause the problem; it’s people who don’t
use less work within their biomechanical structure and its limits.
weight and —Paul Burke
do more
reps. His Editor’s note: Contact Paul Burke
response: via e-mail at pbptb@aol.com. Burke
“You can’t has a master’s degree in integrated
grow like studies from Cambridge College in
that!” So I Cambridge, Massachusetts. He’s
started to been a champion bodybuilder and arm
train on my wrestler, and he’s considered a leader
own again. in the field of over-40 fitness training.
My point You can purchase his book, Burke’s
is that Law—a New Fitness Paradigm for the
you can Mature Male, from Home Gym Ware-
grow by house. Call (800) 447-0008, or visit
lifting logs www.Home-Gym.com. His “Burke’s
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How to Strip Off Bodyfat
The 6) To avoid muscle loss while you strip off bodyfat, you
formula must lose fat slowly and avoid overtraining. Make one pound
for losing a week the maximum rate of weight loss.
bodyfat 7) Train as if your priority is to build muscle. Keep your
applies to routines short, hard and focused on the basic exercises.
you just Train with progressive poundages if possible, although that
as it does may not be possible on a fat-loss program if you’ve already
to a pro- trained for a long time. At minimum, maintain your current
fessional strength and muscle mass as you strip off bodyfat.
bodybuild- 8) The more food you can eat and still lose bodyfat, the
er, but the easier it will be for you to sustain the plan because you won’t
pros take suffer the deprivation that most people feel when they diet.
it much To be able to have a satisfying calorie intake, increase your
further calorie output. The more energy you burn through exercise
than most and general activity, the more food you can have and still be
typical in a calorie deficit.
bodybuild- 9) The simplest, most practical, cheapest, low-intensity
ers ever exercise is walking. If you walk for an hour each day on top
do. To lose of your usual activities, you’ll use up an additional 400 calo-
bodyfat, ries, depending on your pace.
take in 10) If you prefer to use an elliptical or cross-trainer or a
fewer calo- rower, climber or stationary cycle instead of walking, that’s
ries than fine. Still, you can walk outdoors anywhere, without special
you burn. equipment. For the alternatives you need equipment and a
If you gym, unless you have your own gear at home.
have more 11) Each mile covered by foot, whether you walk at a
energy snail’s pace or run it as fast as you can, burns about 100
going in calories. Of course, the faster you cover a given distance, the
than out, more quickly you’ll burn the 100 or so calories. The quicker
an energy you cover it, of course, the more it will tire you. While it’s easy
surplus, to walk at a leisurely pace, it’s a rigorous workout to run.
you’ll gain Which are you more likely to do on a daily basis?
weight. If you have more energy going out than in, you have 12) If you get a home treadmill, you can make walking
an energy deficit, and you’ll lose weight because you’ll force even more convenient. You can walk while watching TV,
your body to draw on its energy stores—bodyfat. listening to music, or holding a conversation. You also have
Many diets and diet-and-exercise plans can produce the climate control and other advantages over walking outdoors.
energy deficit required for fat loss, but some are better than You can do some of your walking outdoors and some of it
others. A healthful and practical diet-and-exercise strategy indoors, depending on your preference and the weather.
can be sustained over the long term without any loss of 13) Analyze how many calories you’re currently taking in
muscle. My next series of columns will provide many facts each day. Maintain a food journal for a week of your normal
and tips you can use to help you devise such a strategy. food and drink consumption. Write down everything you eat
Here’s the first group: and drink and the precise quantities, and be honest with
yourself.
1) Don’t confuse weight loss with fat loss. You want fat 14) Use a printed calorie counter or go to www.Calorie
loss, not just weight loss. King.com, to find the calorie value of what you eat and drink.
2) Most men store their fat around their waists, and most Compute the total number of calories you take in over the
women store it around their hips and thighs. It’s a gender seven days, and then divide the total by seven to produce
issue. your daily average calorie intake.
3) Bodyfat can’t be melted away through plastic wraps, Next month I’ll give you another bundle of facts and tips
saunas or steam baths. It can’t be rubbed away through to guide you further. —Stuart McRobert
massage or vibrating and rubbing machines. Nor can it be www.Hardgainer.com
dissolved by a dietary supplement.
4) Sweating—whether through saunas, special bands, Editor’s note: Stuart McRobert’s
belts or wrappings—doesn’t produce fat loss. It produces first byline in IRON MAN appeared
water loss, which you regain through fluid intake. in 1981. He’s the author of the new
5) No matter how many situps, crunches, twists or what- 638-page opus on bodybuilding Build
ever else you do, you won’t whittle away fat from your waist. Muscle, Lose Fat, Look Great, avail-
You achieve fat reduction internally, and only if you’re in suf- able from Home Gym Warehouse,
ficient energy deficit for a sufficient period. The body sheds (800) 447-0008, or www.Home-Gym.
fat overall, from some places more than others—or not at all. com.
The only way to spot-reduce fat is through surgery, which
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Shoulder Training Myths Persist
I’ve addressed gym myths about shoulder training for 20 much more natural motion. The bony prominence on the ball
years. Much to my surprise, the myths still survive. I was pre- passes underneath the roof of the shoulder.
senting a sportsmedicine lecture on the shoulder in April 2009 The second way to cause impingement is to raise your arm
when one of the doctors in the audience asked about perform- straight up, as if performing a full front delt raise. Many train-
ing lateral raises with the front of the dumbbell turned down. If ees have learned from experience that full front raises cause
doctors at a sportsmedicine lecture still wonder about that, I’m shoulder pain. It’s common to see trainees perform them to 90
certain that trainees and trainers aren’t quite clear on it either. degrees only.
We’ve all heard a training partner, friend or personal trainer When a trainee comes to my office complaining of shoulder
instruct someone in the performance of the lateral raise. What pain from weight training, I ask him or her to go through the
do we typically hear? “Raise your arm to the side and turn the details of his or her shoulder, chest and back workouts. Often
front of the dumbbell down as if pouring water from a pitcher.” when I ask what exercises hurt the shoulder, the reply is, “Ev-
That sounds innocent enough; however, there is a problem erything.” Everything hurts because the trainee has tendinitis
with that. and bursitis from performing exercises that cause impinge-
A part of the shoulder is predisposed to problems—the ment. Many physicians oversimplify, or don’t understand, the
space under the roof of the shoulder. The roof of the shoul- problem. Their solution is to stop weight training. No trainee
der is made of a bone, the acromion, and a ligament, the wants to hear that.
coracoacromial ligament. If you put your hand on top of your The more logical solution is to remove the problem ex-
shoulder, you can feel the bony roof. The shoulder is a ball- ercises. That means eliminating laterals with the front of the
and-socket joint, which is located beneath the bony roof. The dumbbell turned down, full front raises and upright rows. It’s
ball has a bony prominence that can bump into the bony roof. usually accompanied by rotator cuff strengthening and shoul-
Sensitive and important anatomical structures are in the space der stretches. The result is a trainee who has less shoulder pain
below the roof: the long head of the biceps tendon, a rotator and is back in full training.
cuff tendon a fluid-filled sac, or bursa. My advice is to keep your hands in a neutral to slightly
When the ball bumps into the roof, the two tendons and upward rotated position to protect the shoulder. Drop upright
bursa become entrapped, or impinged. Bumping the ball into rows altogether. If you have to perform front raises, take the
the roof can create tendinitis and bursitis, or inflammation. The raise to 90 degrees only, but keep in mind that you can still
problem is called subacromial impingement. Two movements have impingement at 90 degrees. The exercises that develop
produce it. The first is raising the arm in any way with internal the front delts include military presses, behind-the-neck press-
rotation, or “turning the front of the dumbbell down” during es, bench presses, incline presses, flyes and laterals. You won’t
laterals. Upright rows are another way to raise the arm in inter- lose any development by dropping front raises. Please heed
nal rotation. this advice, miss fewer workouts due to shoulder pain, and
Internal rotation with elevation doesn’t allow the bony save yourself much care for your shoulder in the future.
prominence to pass under the roof. Rather, it drives the bony —Joseph M. Horrigan
prominence into the bony roof. The military press is exactly the
opposite in that the shoulder is in external rotation, which is a 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
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E.J. “Doc” Kreis,
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Does Repetition Speed Matter?
Few bodybuilders appear muscle with aging begins
to pay much attention to how in the peripheral areas,
fast they do an exercise. A particularly the lower
typical repetition consists of body. The adage “The
a raising phase, in which the legs are the first to go” is
muscle shortens, and a lower- all too true for most peo-
ing phase, in which it length- ple. If you look at photos
ens. The research differs on of aging former competi-
which phase produces more tive bodybuilders, you’ll
gains in size and strength. usually find that their legs
Most studies, however, sug- show the greatest degree
gest that the lowering phase— of muscle atrophy—al-
the eccentric, or negative, though far less than
phase—may produce faster would have occurred with
Neveux Binias Begovic

muscle gains. That’s because a total lack of training.
the muscle is under more Why would doing
stress during eccentric muscle power training build
contractions than during muscle more effi-
concentric, or positive, ones. ciently? Muscle biop-
The increased stress results in sies suggest that it
more damage to the muscle causes more damage
fibers. The body compensates for the damage by increasing to muscle fibers than traditional concentric reps,
the density of the damaged fibers, which results in increased leading to a greater degree of protein remodeling in
muscle size and strength. the trained muscle. Type 2 muscle fibers are most suscep-
Findings about how exercise cadence affects muscle gains tible to that type of damage. In short, with power training, you
have led to such advice as taking three to four seconds to raise maximize training the muscle in all phases of the rep.
the weight followed by three to five seconds to lower it. Emerg- Another factor may involve anabolic hormones. In a study
ing evidence, however, indicates that this may not be the most published in 2003, 10 young men, average age 24, did two
efficient method of building muscle. Studies suggest that power common upper-body and two common lower-body weight
training is, in fact, the most efficient way to boost muscle gains. exercises for four sets of 12 reps using a weight equal to 80
Power training with weights means you raise the weight as percent of one-rep maximum, with 90 seconds of rest between
fast as possible, although still keeping it under control, and sets. The object of the study was to determine the hormone
taking three to five seconds or more to lower it. One study responses to concentric and eccentric muscle contractions.
compared fast and slow contractions in 12 young men training The results showed that while total and free testosterone levels
biceps. They trained one arm using fast contractions and the rose slightly during both types of muscle contraction, only the
other using slow contractions. Using fast contractions resulted concentric contraction produced a significantly greater release
in more gains in type 2 muscle fibers, the ones most amenable of growth hormone. The authors suggested that it was related
to growth in size and strength. Another study had subjects do to the higher intensity involved in such contractions. It’s easier to
leg extensions three times a week for six weeks using slow, lower a weight than to lift it.
fast or mixed muscle contractions. Only the fast group showed Perhaps the biggest danger when considering incorporating
significant muscle gains, an 11.2 percent enlargement of type 2 power training is not controlling the weight. While you want to
muscle fibers. move the weight as fast as possible, you should never resort to
The latest study comparing power training to traditional throwing it up. Not only does that take the stress off the muscle,
weight training focused on older men. Twenty men, aged 69 to but it can also result in serious injury. In fact, it would be pru-
79, were placed in two groups. Nine of them used traditional dent to thoroughly warm up before attempting power training.
weight-training techniques, involving two to three seconds Always maintain control of the weight, and don’t forget to make
of concentric muscle contractions followed by two to three the lowering phase last for three to five seconds for best results.
seconds of eccentric contractions. The other men engaged in —Jerry Brainum
power training, lifting the weight as fast as possible while main- www.JerryBrainum.com
taining a lowering phase of two to three seconds. Both groups
did the same workout of basic upper- and lower-body exer-
cises, resting 90 seconds between sets. They did three sets of
eight reps for each exercise using a weight equal to 40 percent References
of one-rep maximum for the first two workouts. The weight was Shepstone, T.N., et al. (2005). Short-term high vs. Low-
progressively increased to 50 percent of one-rep max for the velocity isokinetic lengthening training results in greater hy-
third and fourth workouts, then 60 percent for the remaining pertrophy of the elbow flexors in young men. J Appl Physiol.
training sessions, which continued for 10 weeks. 98:1768-1776.
Power training was more effective in increasing Nogueira, W., et al. (2009). Effects of power training on mus-
muscle thickness in the older men. Both groups gained cle thickness of older men. Int J Sports Med. 30(3):200-204.
muscle thickness in the biceps, but those using the power train- Durand, R., et al. (2003). Hormonal responses from concen-
ing gained more. Only the power trainees gained muscle thick- tric and eccentric muscle contractions. Med Sci Sports Exer.
ness in their thighs. That’s highly significant because the loss of 35:937-943.

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Negative Emphasis for Positive Muscle Gains

Q: Which part of a weightlifting repetition builds
more mass, the negative or the positive? How many A: At the Poliquin Strength Institute and in all the gyms
seconds should each last? I have consulted for, thick-handle dumbbells are a staple.
They’re not cheap by any means, and you can find them
A: The negative part is most responsible for building only in top-notch training centers. There is, however, an
size and strength. Exercise physiologists call it the tissue- alternative: Fat Gripz, the brainchild of one of my best
remodeling phase of the repetition cycle because lowering students, PICP level 2 coach Werner Brüggeman.
weights, not lifting them, is what causes muscle soreness, They’re tough as hell and fit on any regular weight-train-
and that’s the stimulus for the biological adaptation of ing implement better than anything else I’ve seen. Now you
hypertrophying the muscle fibers. have no excuse for sporting your weak 11-inch arms. To get
The time taken to lift weights is referred to as tempo. your own pair, go to www.FatGripz.com.
Varying it is a great way to keep making gains in the gym.
Q: Can you explain your protein goal system for
For general muscle-building purposes take one to three
fat loss simply?
seconds for the positive phase and three to six seconds for
the negative phase. A: For losing fat quickly, I like what I call the protein
goal diet. High protein (1.5 to two grams of animal protein
Q: Based on your recommendation, I’ve consid-
per pound of bodyweight), high omega-3s (1.5 grams per
ered purchasing thick-handle dumbbells, but they
pound of bodyfat in fish oils) and carbs limited to green
are way out of my price range. Plus, I have space
veggies (but eaten in unlimited amounts).
limitations. Is there an alternative?
To fit in that much
protein, shoot for six
to seven meals a day.
Want better muscle- Taking branched-
building results? chain amino acids
Take three to six during training can
seconds to do count as a seventh
the negative, or meal. A two-hour fast
lowering, phase of before bed is recom-
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
Neveux \ Model: Jonathan Lawson
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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 compli-
cated. 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 opti-
mal fat-burning zone. Is
there really an “optimal
fat-burning zone”? Am I
wasting my time running
for 40 minutes?
A: Your friend’s knowl-
edge 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 physiologi-
cal standpoint, it takes your
body 10 minutes after you
that most people can still get results with a carb-based diet. start steady-state exercise to derive most of its energy
It just requires more precision than the average Joe can from circulating free fatty acids. Free fatty acids will be the
usually commit to. primary fuel burned for two to four hours, depending on
Need a handy way to calculate the amount of protein to your aerobic capacity. After that you’ll actually start going
eat per meal? Animal protein is roughly 22 percent protein; through your amino acid pool reserves—mainly the liver
so 100 grams of chicken, beef or scallops would translate to and muscles. At that point up to 30 percent of the energy
around 22 grams of protein. If your daily protein intake is comes from broken-down amino acids.
400 grams and you eat six meals a day, shoot for 300 grams That’s why chronic aerobic exercisers look like con-
of animal protein at each meal (300 x 22 percent = 66 grams centration camp prisoners. Their protein stores are can-
of protein, x 6 meals = 396 grams a day). It’s not ultra-exact, nibalized to supply the energy demands of their training
of course, but you don’t need to be obsessive to lose body- volume. That doesn’t mean you need to watch all episodes
fat. of “Band of Brothers” during your next aerobic workout.
All is not lost for the 75 percent of the population who The source of fuel is only part of the equation for optimal
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Train ™ \ JULY 2006 181
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 chest/triceps, back/biceps—training. Is that the
more important are the energy demands postexercise and most effective way to build mass? Also, would it be
the hormone shifts during specific exercise regimens. If better to split my routine to one bodypart in the
you’re interested in increasing lean body mass and decreas- morning and another at night?
ing fat tissue, interval programs of 20 to 40 minutes are A: Actually, push/pull is one of the dumbest way to train.
best. When you train chest and triceps together, for example, by
the time you’ve finished training your chest—which almost
Q: What are the best muscle-building activities
always involves the triceps—your triceps are fried, and
that don’t require setting foot in a gym?
you end up using pansy weights that do little to stimulate
A: According to research and basic observation, the triceps growth. The same goes for back exercises, which
best are mountain climbing and grappling sports, such as almost always involve the elbow flexors.
judo and wrestling. Your results, however, would be much
slower to come than with weight training and with far Editor’s note: Charles Poliquin is
greater risk of injury. Mountain climbing is great if you live recognized as one of the world’s most
in Aspen but not too accessible if you live in Omaha or Fort successful strength coaches, having
Lauderdale. coached Olympic medalists in 12 dif-
If you’re unskilled at grappling sports, there would be ferent sports, including the U.S. wom-
minimal training effect, as you would be spending more en’s track-and-field team for the 2000
time on your back than the most desired red-light-district Olympics. He’s spent years research-
professional. ing European journals (he’s fluent in
If you’re talking about at-home, no-equipment exercise English, French and German) and speaking with other
and are very weak, you can always do pushups and dips, coaches and scientists in his quest to optimize training
but that gets old fast. As you get stronger, you’ll have to do methods. For more on his books, seminars and meth-
countless reps to get a training effect. ods, visit www.CharlesPoliquin.net. Also, see his ad on
page 179. IM
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HORMONE ZONE
retains water, blunting hard-earned
muscularity. You may recall the scene
Milk, Estrogen, IGF-1 and Insulin in the film “Pumping Iron” where Arnold
Schwarzenegger is asked about drink-
ing milk. He responds by stating that
Many years ago I had a discussion diet prior to a contest, explaining that “milk is for babies.”
with a man who went on to win multiple milk was “rich in estrogens.” Estrogens But does milk actually contain active
Mr. Olympia titles. When I asked him are associated with fat deposition just hormones, particularly estrogen?
about drinking milk, he told me that he under the skin, which obscures mus- Like testosterone, estrogen is a
always removed all dairy foods from his cular definition. In addition, estrogen 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 metabo-
lism—as is the case with
synthetic oral versions of
testosterone, a.k.a. ana-
bolic steroids. Examples
of orally active estrogens
include birth control pills for
women and other forms of
estrogen that treat meno-
pause symptoms. Ac-
cording 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 ovar-
ian and other cancers in
women and possibly pros-
tate 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 prod-
ucts supply 60 to 70 per-
cent of the total estrogen
intake in food. In recent
years the amount of estro-
gens in milk have increased
because of certain dairy-
farming 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 other hand, adults who drink a lot
study found that milk from a cow late of milk have an average 10 to 20
in pregnancy contained 33 times more percent increase in circulating
estrone sulfate than milk obtained from IGF-1.
a nonpregnant cow. How can IGF-1 survive
The study analyzed the estrogen the formidable digestive
metabolite content in whole milk, skim barrier? The major protein
and 2 percent fat milk and buttermilk. in milk, casein, contains
Buttermilk, whole milk and 2 percent a protease inhibitor that
fat milk contained significant levels of may shield IGF-1 from
biologically active estrogen metabo- degradation. Milk intake
lites. Skim milk contained the least, also increases the ratio
buttermilk the most. Researchers also of free-to-bound IGF-
tested soy milk and found no estrogen 1, which increases the
metabolites. Not only was skim milk activity of IGF-1 but also
lowest in estrogen metabolites, but 98 speeds its breakdown.
percent of the estrogen it did contain While the link between
was in the conjugated, or less active, IGF-1 and milk is hardly
form. Buttermilk contained the definitive, the one between
most highly active form of es- milk and insulin is more
trogen metabolites. realistic. Although milk
The authors note that while estro- has a low-glycemic-index
gen metabolites in these milk products number (about 15 to 30),
are much fewer than what are found milk and milk-based foods
in estrogen-based drugs, we don’t yet paradoxically have a high
peptides
know their long-term effect. The study insulin-stimulating effect, possibly
that emerging
also mentioned that milk contains because of certain protein fractions
research shows may provide enormous
progesterone, another type of hor- found in milk. All dairy products, with
health benefits.
mone found in higher concentrations the exception of hard cheese, have
If you’re still concerned about es-
in women. potent insulin-boosting effects. Adding
trogen and other hormone effects of
Other studies suggest that 200 milliliters of milk to a low-
milk, you can get most of the benefits
milk contains insulinlike growth glycemic-index meal increases
of milk from a blend of casein and whey
factor 1, considered the active the insulin response by 300
milk proteins, which give you most of
anabolic component of growth percent.
the health factors contained in milk,
hormone. Two variants of IGF-1 are Ironically, many “negative” factors
minus the hormone activity. Whey does,
required for muscle repair and growth. may aid bodybuilding. For example,
however, bring on insulin release and
Trouble is, IGF-1 also encourages rapid increased IGF-1 may have some ana-
possibly IGF-1 activity. Also, if you
cell division and prevents the self-de- bolic impact. The increased insulin
believe that drinking milk will
struction of cells, both of which can be speeds the entry of amino acids
smooth you out before a contest
dangerous in regard to cancer. The big into muscle for added muscle
because of its estrogen content,
controversy about milk is the practice protein synthesis and exerts an
consider that the average man
of giving recombinant IGF-1 to cows to anticatabolic effect in muscle. I
produces 136,000 nanograms
increase their milk production. Some suspect that the potent insulin release
of estrogen each day, far more
say that milk from those cows contains is there for a reason, as milk is the pri-
than you’d get from drinking
higher than normal levels of IGF-1, mary food for the most rapid period of
several gallons of milk.
which is detectable after pasteurization human growth and amino acid uptake
—Jerry Brainum
and homogenization. In addition, bo- is integral to it. Insulin also helps regen-
vine and human IGF-1 share the same erate depleted muscle glycogen. In fact,
Farlow, D.W., et al. (2009). Quan-
amino acid sequences, which means studies show that drinking milk after a
titative measurement of endogenous
that the bovine version can interact workout leads to more efficient recovery
estrogen metabolites, risk factors for
with human IGF-1 cell receptors. than most commercial sports drinks do.
development of breast cancer, in com-
Critics contend that since IGF-1 is Nor can you escape the fact that milk
mercial milk products by LC-MS/MS. J
an amino acid–based hormone, it’s contains whey, the highest-biological-
Chromto B. 877(13):1327-1334.
largely degraded in the gut. On the value protein, as well as other active
www.ironmanmagazine.com \ AUGUST 2009 55

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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 sys-
tem. Instead of one big
dose, take a few hun-
dred milligrams every few
hours.
Bodyfat is a stor-
age site for toxins and
carcinogens
which are can-
cer-causing
substances.
That’s one
reason people
35(9(17,21 who are physi-
Anticancer Caffeine cally active
and leaner get
fewer cancers.
Bodybuilders use caffeine before a workout to have Raspberries and
more energy, and most fat burners include some form strawberries contain
lots of ellagic acid, an
of caffeine as a metabolic stimulant. New studies have anitioxidant that can
also demonstrated that getting some caffeine after you slow tumor growth.
Almonds build
train can enhance recovery and glycogen replenish- bones and improve
muscular contrac-
ment in muscle tissue. That’s why some postworkout tion. That’s because
formulas today contain caffeine. Now there’s more
good news: Caffeine appears to have anticancer prop-
erties.
Getting some caffeine prior to exercise has been they contain more
calcium than any other
shown to protect against skin cancer. Scientists at Rut- nut.
gers University exposed animals to harmful UVB radia- Avocados appear
to help the absorption of beta-carotene
tion and found that pairing caffeine intake with exercise and lutein, which
produced a fourfold ability to destroy skin cancer are good for your
eyes. If you have a
cells. Researchers believe that is due to the inhi- salad with carrots
and spinach, add
bition of ATR-1, a genetic pathway that prevents a small amount of
damaged cells from self-destructing, a.k.a. apop- avocado to super-
charge the health
tosis. In other words, caffeine plus exercise forces benefits.
damaged cells to commit suicide. Peppermint
and ginger teas
Both caffeine and exercise also help reduce can produce a
better environment for proper diges-
bodyfat, which is where a lot of cancer-causing toxins tion—and perhaps better protein use
reside. Of course, too much of either can have nega- for more muscle.
—Becky Holman
tive effects, so moderation is key. —Becky Holman www.X-tremeLean.com

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Use Your Five Food Instincts to
The Instinct Diet Lose Weight and Keep It Off
The Instinct Diet is not written for in the book, which is excellent for
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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 author, Susan B. Roberts, Ph.D., The actual program starts on page
lays out an eight-week program based 63, and she covers everything from
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hunger—the need to feel full; avail- menus to snacks. There are also short
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density—too good to resist; familiarity, titles such as “The Exercise Equation”
cravings and triggers; and variety— and “Small Splurges.”
too many choices. The next section is recipes—jam-
In the first six chapters Roberts ex- packed with culinary delights that are
plores those concepts, or instincts, healthful and easy to whip up, like rich chili
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. book you can use for recipes, eating tips and motivation to
In fact, high fiber and high protein are a running theme get ripped. —Becky Holman
5(&29(5< 6.,1
Faster Muscle Refueling Oil Up
Bodybuilders know that they need carbs immediate- Most bodybuilders know
ly after a workout to help replenish muscle glycogen. that fish oil can improve fat
They also add protein to get muscle-building amino burning, enhance circula-
acids when the anabolic window is open postworkout. tion and provide essential
You may also want to add caffeine to building blocks for anabolic
the mix. A group of Austra- hormones. Did you know
lian scientists found that it can improve your skin as
athletes who took in carbs well? That’s due to eicosap-
with caffeine immediately entaenoic, or EPA, one of the
after a hard workout omega-3 fatty acids. It boosts
got a more than 60 hydration and regulates oil
percent increase in production in the skin, which
glycogen. Caffeine helps prevent acne and
appears to help wards off wrinkles. EPA is
shuttle glucose considered an antioxidant
into muscle tis- and an anti-inflammatory that
sue. protects the skin and helps
—Becky Holman repair it.
—Becky Holman

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Super Algae
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,
Neveux \ Model: Brian Yersky

meaning it lowered blood lipids. In this
case it especially lowered triglycerides
and low-density-liproprotein choles-
terol. It reduced systolic and diastolic
blood pressure,1 and it modified total
cholesterol and high-density-lipopro-
tein-cholesterol values.2 and the time to exhaustion was significantly extended.
Spirulina may even help diabetics. Taking the algae had a protective effect on
Two-month supplementation resulted skeletal muscle damage, and that probably
in lower fasting and postprandial led to postponement of exhaustion during the
blood glucose. A significant reduction all-out exercise.4
in the form of hemoglobin that shows With its high concentration of functional nutrients,
how much blood glucose is in the Spirulina spirulina is a supplement worth considering. It’s a great
body was also observed—and that’s source of vitamins, minerals and antioxidants. Its health
a great thing. benefits, plus its potential muscle-enhancing effects,
Triglycerides were significantly lowered. Total and low- make it an attractive addition to your supplement arsenal.
density-lipoprotein cholesterol decreased, and high-density- —Jose Antonio, Ph.D.
lipoprotein cholesterol increased. As a result, a significant
reduction in the risk factors for heart disease was observed. Editor’s note: Jose Antonio, Ph.D., is the CEO of the
Spirulina supplementation helps control blood glucose and International Society of Sports Nutrition (www.theissn.org) and
improves the lipid profile of subjects with type 2 diabetes mel- is a sports science consultant to VPX/Redline.
litus.3
What happens when you give spirulina to people who exer-
References
cise? Sixteen students volunteered to take Spirulina platensis 1 Torres-Duran, P.V., et al. (2007). Antihyperlipemic and an-
in addition to their normal diet for three weeks. Blood samples tihypertensive effects of Spirulina maxima in an open sample
were taken after they finished the Bruce incremental treadmill of Mexican population: A preliminary report. Lipids Health Dis.
exercise—basically increasing the amount of work done on a 6:33.
treadmill until you can no longer stay on the darn thing—be- 2 Juarez-Oropeza, M.A., et al. (2009). Effects of dietary
fore and after supplementation. Plasma concentrations of spirulina on vascular reactivity. J Med Food. 12(1):15-20.
3 Parikh, P., Mani, U., and Iyer, U. (2001). Role of spirulina in
malondialdehyde, a compound that’s an index of oxidative
stress, were significantly decreased after supplementation the control of glycemia and lipidemia in type 2 diabetes mel-
litus. J Med Food. 4(4):193-199.
with spirulina. The activity of blood superoxide dismutase, an 4 Lu, H.K., et al. (2006). Preventive effects of Spirulina
antioxidant compound, was significantly raised with spirulina platensis on skeletal muscle damage under exercise-induced
as well. In addition, the lactate concentration was higher, oxidative stress. Eur J Appl Physiol. 98(2):220-226.

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Calcium: A Testosterone Booster?

Mention the word calcium, higher counts of both free
and just about everyone thinks and total testosterone. That
about bones or teeth. It’s true would imply that calcium may
that the majority of calcium is provide anabolic effects. The
stored in bones, but the small subjects, 30 male athletes with
amount that circulates in the an age range of 17 to 21, were
blood—about 1 percent—is divided into three groups of 10:
vital.
Calcium is required for proper 1) Athletes who took 35 mil-
nerve transmission and muscle ligrams of calcium gluconate per
contraction, including that of the kilogram of bodyweight with no
heart. While an outright deficien- training.
cy is rare in Western societies, 2) Athletes who took the same
the long-term effects of insuf- dose of calcium and trained for
ficient calcium can be apparent, 90 minutes a day, five days a
particularly in older women who week.
also lack estrogen. They often 3) Athletes who trained for the
suffer from osteoporosis, a thin- same length of time but didn’t
ning of bone tissue. Osteoporo- take any calcium.
sis begins at about age 30 but
manifests to the greatest extent The dose of calcium was three
when women pass menopause: times the usual recommendation
The lack of estrogen that ensues for the mineral, which is 800 mil-
following menopause com- ligrams daily—35 milligrams per
pounds the problem of a long- kilogram of bodyweight amounts
standing lack of calcium. to 3,150 milligrams of calcium for a 200-pound athlete. The
Another factor contributing to the problem is failure to do study lasted for one month.
weight-bearing exercise—resistance training helps the bones As expected, the exercising groups had more free and total
retain calcium. Small, slight women are more prone to osteo- testosterone than the sedentary group. The hormone count
porosis. Those who have more bodyfat have more protection was highest in group 2, where intense exercise was combined
because the enzyme aromatase, which is found in bodyfat, with the calcium supplement. The authors speculated
converts circulating androgens into estrogen. It’s also pos- that calcium pathways in the body that affect tes-
sible for men to get osteoporosis, particularly those who don’t tosterone may have played a role. On the other hand,
exercise and who have low testosterone. their credibility was dampened by their noting that a form of
Some research has suggested that calcium may help with the amino acid by-product HMB contains calcium, and HMB
bodyfat loss. The theory is that dietary calcium suppresses has been linked to an increase in fat-free mass. In reality, HMB
calcitriol-based fat increases. Calcitriol, an activated form of contains tiny amounts of calcium, and its mechanism has
vitamin D, suppresses thermogenic protein activity in fat cells nothing to do with calcium. In fact, the studies showing the
and encourages an increase in fat deposition. The problem is, effectiveness of HMB are equivocal at best in regard to muscle
that kind of fat loss works only when the diet was previously size and strength.
lacking in calcium. More recent studies have found no fat-loss Based on this preliminary study, I would not suggest that
effects at all when calcium is added to the diets of subjects calcium is in any way an “anabolic” supplement, except per-
who are already getting plenty. haps in maintaining bone structure. Calcium is a vital mineral,
Bodybuilders’ precompetition diets may be short on cal- but don’t count on it to build muscle or help you lose bodyfat,
cium due to a lack of the best source of calcium—dairy foods, unless you’re deficient. Considering the widespread availability
such as milk and cheese. You can easily remedy that deficien- of calcium supplements, you shouldn’t be.
cy, however, by taking supplemental calcium, preferably in the —Jerry Brainum
form of multimineral supplements, which provide the required
nutrients without the unwanted calories. Cinar, V., et al. (2009). Testosterone levels in athletes at rest
A recent study found that athletes with a high-cal- and exhaustion: Effects of calcium supplementation. Bio Trace
cium intake, combined with intense training, have Elem Res. In press.

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w w w. I ro n M a n M a g a z i n e . c o m
Train, Eat,
Grow Muscle-Training Program 118
From the IRON MAN
Training & Research Center
by Steve Holman and Jonathan Lawson
Photography by Michael Neveux
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
Shock mode—at least in the To use 10x10, take a weight that
you can get 20 reps with and then
workouts on pages 72 and 76. do only 10; rest 30 seconds, and
do 10 more. Continue until you’ve
We’re also including a bodypart- completed 10 sets of 10 reps. The
first few sets will be easy, the last few
by-bodypart 10x10 analysis, brutal—and you may be able to get
only eight or nine reps on your last
explaining what we’ve found two sets. In fact, if you get 10 reps on
all 10 sets, add weight at your next
to be the best exercises and/or workout.

Model: Jonathan Lawson
As for Power/Rep Range/Shock,

that’s a weekly change in the work-
set-and-rep sequences. But first out protocol:
some review. • Power week: Do all or most sets
in the four-to-six-rep range.
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Train, Eat,
Grow
• Rep Range week: Do our front delts too much,
sets in three rep ranges—
IRON MAN Training & Research Center and on the Smith machine
seven to nine, 10 to 12 and Muscle-Building Program 118 there’s drag on the negative
13 to 15. stroke, which lessens the
Workout 1: Chest, Calves, Abs (Shock)
• Shock week: Do all sets severity of the trauma.
Bench presses or Smith-machine That means we opt for
in the eight-to-10 range, low-incline presses 10 x 10
but add intensity tech- bench presses most of the
Superset time as the 10x10 exercise,
niques like drop sets, su-
persets, DC training, etc. Wide-grip dips (X Reps) 2 x 8-10 trying to touch the bar at
Middle or low cable flyes 2 x 8-10 the midpec area to better
Of course, with 10x10 we’ve Leg press calf raises 1 x 12-15 involve the entire chest.
bastardized the protocols Standing calf raises 8 x 15 We may try Vince Gironda’s
somewhat. That’s because we Seated calf raises (X Reps) 1 x 16-20 neck presses, lowering
started getting amazing prog- Incline kneeups 10 x 10 the bar to the base of the
ress with the method and so Tri-set neck, to see what kind of
began using it on all body- Ab Bench crunches (X Reps) 1 x 9-12 soreness we get; however,
parts every week. Full-range twisting crunches 1 x 9-12 we’ve read that shoulder
For example, during Power End-of-bench kneeups (X Reps) 1 x 9-12 impingement is more
week we’d go heavy on our probable with that version.
big, midrange-position, or Workout 2: Back, Forearms (Shock) Luckily, the poundage is
compound, exercise as well lighter when you use 10x10,
as our stretch-position move, Parallel-grip chins 8x8 so injury is usually out of
but we’d do 10x10 on the Superset the picture.
more isolated contracted-po- Dumbbell pullovers 2 x 8-10 As for isolation exercises,
sition exercise to finish with Undergrip chins or rope rows 2 x 8-10 the 10x10 method didn’t
serious muscle engorgement. Bent-over dumbbell rows 3 x 8-10 seem to go well with cable
For example, we’d end quads Superset work, even when we tried
with 10x10 on leg exten- Behind-the-neck pulldowns (X Reps) 1 x 8-10 8x12. It may be the drag of
sions—unbelievably painful Bent-arm bent-over laterals 1 x 8-10 the weight stack or simply
and intense. Barbell upright rows 8 x 10 our lack of neuromuscular
Rep Range week had us Dumbbell shrugs (X Reps) 1 x 10-12 efficiency in our pecs. Our
doing 10x10 on our first Cable reverse curls 3 x 8-10 favorite way to use cable
exercise, the midrange-posi- Dumbbell reverse wrist curls 8 x 15 work is to superset it with
tion move, and we’d follow Barbell wrist curls 8 x 15 wide-grip dips—dips first,
with various rep ranges on then immediately after-
the stretch- and contracted- ward middle or low cable
Workout 3: Quads, Hamstrings, Lower Back (Shock)
position exercises. (See last flyes.
month’s TEG for our Rep Leg extensions (warmup) 1 x 18-20 Calves. We were sur-
Range workouts.) Old-style hack squats 10 x 10 prised that we got the most
Shock week, as you’ll see, Superset soreness from standing calf
had us all over the map— Sissy squats (X Reps) 2 x 8-10 raises. After thinking about
whatever we felt was the best Leg extensions 2 x 8-10 it, however, we figure that
10x10 attack for a particular Hyperextensions 8 x 10 it’s probably because of the
bodypart, we did it. On the Stiff-legged deadlifts 1 x 9-12 need for more control on
remaining exercises we did Leg curls 3 x 9-12 the negative stroke. Stretch
drop sets or supersets. moves like leg press calf
So what are our favorite Workout 4: Delts, Triceps, Biceps (Shock) raises and machine donkey
10x10 assaults for each body- calf raises didn’t give us the
part? Let’s go through the Dumbbell presses 3 x 8-10 microtrauma with 10x10.
muscle groups. Superset Actually, we do 8x15 for
Incline one-arm lateral raises 1 x 10-12 calves, as they’re a more
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
Note: For our com-
Decline extensions 8 x 10
plete version of Eric
Chest. It’s a stubborn
bodypart for both of us, so Superset Broser’s Power/Rep
we’ve tried 10x10 on a num- Rope pushouts 2 x 8-10 Range/Shock pro-
ber of exercises. Standard Bench dips 2 x 8-10 gram, see the e-book
flat-bench presses got our Dumbbell curls 8 x 10 3D Muscle Building,
chests very sore, as did wide- Incline curls (drop set) 1 x 9(6) available at the X-
grip dips. What about incline Concentration curls (drop set) 1 x 9(6) Shop at www.X-Rep
presses? On the free-bar ver- .com.
sion we both seem to involve

Train, Eat,
Grow
Keep your back flat on

hyperextensions, and attack
them with 10x10. Your
hamstrings will get sore,
guaranteed.
Model: Moe El Moussawi

endurance-oriented muscle group. the bench press bench and end-of-
As we mentioned last month, our bench kneeups.

$%' standard calf routine is one set of
!$ !$
leg press calf raises—15 reps to fail- Tuesday: Back, Forearms
% ure just to wake up the gastrocs and
! ! get the blood flowing. Then it’s 8x15 Lats. It’s probably no surprise
& ! on standing calf raises, which burn that chins do a better job than pull-
$ !!# ! " like the fires of hell from set three downs; however, you may be sur-
& ! $
on. We end calves with one high-rep prised to learn that the parallel-grip
set of seated calf raises, although version is what produces the most
we’re kicking around the idea of soreness from armpits to obliques.
moving those to Friday for 8x15. Standard overgrip semi-wide-grip
That would give the calves a second chins got us sore more in the upper
."
0 hit when they’re not already fried. lat, or teres, area. Interesting.
/ ) "
* *
Abs. We get the most muscular The real problem with any type

trauma—from rib cage to pelvis— of chinup is that we can’t manage

!"# $%&&' !"# ()* +
using 10x10 on incline kneeups. 10x10. We do Gironda’s 8x8 instead,
,,&,&- We follow with a tri-set of Ab Bench and our reps still tail off on the last
crunches, full-range crunches on few sets—down to seven or even six.

Train, Eat,
Grow
Close-grip upright rows done in
10x10 style blast the traps and
provide residual delt work.
Model: Jonathan Lawson

IRON MAN Training & Research Center Home-Gym Program 118
Workout 1: Chest, Calves, Abs (Shock) Workout 3: Quads, Hamstrings, Lower Back
Low-incline presses (Shock)
or bench presses or wide-grip dips 10 x 10 Leg extensions (warmup) 1 x 20
Flat-bench flyes (drop set) 2 x 9(6) Old-style hack squats 10 x 10
Donkey calf raises (X Reps) 1 x 13-15 Superset
One-leg calf raises 8 x 15 Sissy squats (X Reps) 2 x 8-10
Seated calf raises (X Reps) 1 x 15-20 Leg extensions 2 x 8-10
Incline kneeups (X Reps) 10 x10 Hyperextensions (X Reps) 8 x 10
Superset Leg curls 3 x 10-12
Full-range crunches (drop set) 1 x10(8)
End-of-bench kneeups 1 x 8-10
Workout 4: Delts, Triceps, Biceps (Shock)
Dumbbell presses (X Reps) 3 x 8-10
Workout 2: Back, Forearms (Shock) Incline one-arm laterals (drop set) 1 x 10(7)
Parallel-grip or wide-grip chins 8x8 Forward-lean laterals 10 x 10
Superset Bent-over laterals (X Reps) 2 x 10-12
Dumbbell pullovers 2 x 8-10 Decline extensions 8 x 10
Undergrip rows 2 x 8-10 Superset
Bent-over barbell or dumbbell rows 3 x 8-10 Overhead extensions 2 x 8-10
Bent-arm bent-over laterals 2 x 10-12 Bench dips 2 x 8-10
Barbell upright rows 8 x 10 Dumbbell curls 8 x 10
Shrugs (X Reps) 1 x 10-12 Incline curls (drop set) 1 x 10(7)
Reverse curls 2 x 8-10 Concentration curls (drop set) 1 x 10(7)
Reverse wrist curls 8 x 15
Wrist curls 8 x 15 Note: If you don’t have a leg extension machine, do old-
style hacks, nonlock style. Use partner resistance, towel
around the ankles, if you don’t have a leg curl machine.

Train, Eat,
Grow
Reverse curls can give your
arms new dimensions, from
shoulders to wrists.
Model: Vince Galanti

We follow with supersets of dumb- also give us residual delt work. Our the old-style hacks with 10x10, we
bell pullovers and undergrip pull- delts are another problem area, so follow with one or two supersets
downs or rope rows. getting some extra work early in the of sissy squats and leg extensions.
Midback. Because there is so week is a good strategy. If we’re doing the technique on leg
much overlap between lats and Forearms. Since forearms are extensions, we start quads with
midback, we finally decided to stop a lot like calves—high-endurance three heavy sets of old-style hack
doing 10x10 on midback moves. We muscles—we decided to stick with squats and two heavy sets of sissy
were doing 8x10 on chest-supported 8x15 on reverse wrist curls and wrist squats. Then we move to 8x12 on
dumbbell rows, but it simply didn’t curls. Before we blow ’em out with the extensions.
feel effective after we’d blown out that, though, we hit three quick sets Hamstrings. The jury is also
our lats—and biceps—with 8x8 on of reverse curls with an EZ-curl bar still out on the best hamstring
chins. for brachialis work—which also route. Hyperextensions, done with
So for midback we decided on gives the forearms a great warmup. the lower back locked flat through-
three heavy sets of chest-supported out the set, provide the most sore-
dumbbell rows, followed by behind- Wednesday: Quads, ness; however, leg curls, done with
the-neck pulldowns supersetted Vince’s 8x8, sear the hams with an
Hamstrings
with bent-arm bent-over rows. One ultimate burn. If we do the hypers
superset is all we do because there Quads. This is one bodypart for for 8x10, we usually follow with one
are still upper traps to contend with. which we have a hard time choos- slow set of stiff-legged deadlifts,
For upper traps we always do ing our ideal 10x10 assault. We get then three sets of leg curls. If we
10x10 on close-grip barbell upright an incredible burn and ache with end with 8x8 on leg curls, we start
rows. Killer! Then we follow with old-style hack squats—heels el- with three sets of heavy hypers and
one heavy set of barbell shrugs. The evated and bar behind the glutes. one set of slow stiff-legged dead-
main reason we always do upright We get the most severe torching, lifts.
rows is that they hit the upper traps however, with leg extensions, Why not stiff-legged deadlifts
with a compound move, and they which we do for 8x12. When we do for 8x10? We found that we start

emphasizing our lower backs too he trained at Vince’s Gym under tration curls for one drop set.
much and our form degrades when Gironda’s watchful and cantanker- We used to do brachialis work
the sets start getting tough, pre- ous eye. We do them a bit differently after biceps, but we’ve decided that
disposing us to injury. Hypers are in that we lean forward on the Ab the reverse curls at Tuesday’s fore-
much safer and easier to control— Bench. That prevents any back-lean arm workout gives us enough direct
but you must keep your back flat to cheating. work for the brachs.
get the hamstrings working. So our delt routine now remains Those are our findings up to the
constant: Dumbbell presses for moment. With our recent eight-
Friday: Delts, Triceps, three sets, incline one-arm laterals pound gain we’re convinced 10x10
supersetted with one-arm cable is a mega-mass builder worth taking
Biceps
laterals for one round, 8x10 on for a spin. It has to do with workout
Delts. We begin every delt rou- forward-lean laterals and two sets density—more work in the same or
tine with a pressing exercise—and of bent-over laterals for the rear less time. We’ll have more on that
lately it’s been standing dumbbell heads. next month. If you want to explore
presses; however, we stopped doing Triceps. Our triceps routine more about the method, see the
it in 10x10 style. As we watched each also stays constant: decline exten- new Ultimate 10 x 10 Mass Workout,
other do the exercise, we could tell sions for 8x10 and cable pushouts available at X-traordinaryWork-
there was no way the medial heads supersetted with bench dips for outs.com.
were getting the brunt of the stress. two rounds. Keep in mind that our
As we’ve said in the past, overhead triceps get a lot of work during our Editor’s note: For the latest on
pressing is primarily a front-delt chest routine on Monday, so we X Reps, X e-books and the X-Blog
developer. We do three sets, which don’t want to overdo the tri torch- training and supplement journals,
warm ups the medial heads. ing on arm day. visit www.X-Rep.com. The latest
We tried lots of medial-head exer- Biceps. This routine has stayed e-workout program is shown below.
cises in 10x10 style and finally set- constant as well. We do standing IM
tled on forward-lean laterals. They dumbbell curls for 8x10, incline
were a favorite of Larry Scott’s when curls for one drop set and concen-
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by John Hansen,
Mr. Natural Olympia
Tested vs. Untested

Q: I’m considering competing in bodybuilding, use steroids in this country, you could do so, but you’d be
but I need to decide whether to enter a natural or breaking the law.
untested contest. I have no problems with steroids The easier solution, of course, would be to forget the
and steroid use, but here in the United States it’s drugs and compete in natural bodybuilding contests in-
illegal to use them, meaning I would have to move stead. The fact that there are a dozen or so natural body-
overseas to be untested. I was just wondering, how building organizations in the country means you have
do you support yourself in your bodybuilding? Do many options if you decide to enter a contest.
you have sponsors that pay for all your stuff, or do If you think you’d be taking a step down by choosing to
you have a real job and do bodybuilding for more of compete without steroids, I can tell you that you’re com-
a lifestyle? pletely wrong. Natural bodybuilding contests are very, very
competitive, with some incredible physiques onstage. I
A: I have to ask you, why would you consider compet- promote two natural bodybuilding contests every year in
ing with steroids when you can compete naturally? As you Chicago, and I’m amazed at how much more competitive
said, it’s now illegal to use steroids in this country. In fact, each new contest is. The athletes are getting bigger and
getting caught with steroids without a doctor’s prescription harder each year.
is a federal offense with penalties equivalent to using drugs Years ago there were very few natural competitions. You
such as cocaine and heroin. were basically stuck with entering nontested shows, and
I’m shocked that you would consider moving over- you had to make the difficult decision of whether to use the
seas just to be able to use steroids to compete. There are drugs. If you didn’t use them, you were at a distinct disad-
thousands of bodybuilders who use steroids in the United vantage.
States, even though they’re illegal. If you really wanted to 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.
Merv

1$785$//<+8*(
in my opinion. Develop your physique naturally through sport. Most of them are sponsored by supplement compa-
hard training and good nutrition and compete against nies, but, as I said, the number of bodybuilders who can
other natural bodybuilders in a drug-free competition. make that type of income is very limited.
That’s what bodybuilding was originally supposed to be. During most of my competitive career I made my living
I support myself with a regular job and don’t make my by working a regular nine-to-five job. I competed on my
living as a professional bodybuilder. Nor do most body- own time and my own dime. It was strictly a labor of love
builders in this country or anywhere in the world. Many for me.
do it only as a hobby, and even a lot of professional body- For the past 10 years I’ve made my living primarily as a
builders have to do something else personal trainer. I absolutely love being a trainer because
to make a living because I’m doing what I enjoy, and my experience and knowledge
they don’t make enough as a bodybuilder benefits me in that profession. That’s why
money as profession- so many bodybuilders make such good personal trainers.
al bodybuilders. Over the past few years I’ve made income from the sales
Only a dozen of my book Natural Bodybuilding and my DVDs and by
or so professional writing articles for IRON MAN. I recently began promoting
bodybuilders natural bodybuilding and fitness competitions, and that’s
make six-figure been a lot of fun and another source of income.
incomes exclu- It’s your call, of course, but my advice is to stay natural
sively from the 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.
Q: Thanks for all your great tips and advice for
natural bodybuilding. I look forward to your col-
umn 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?
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 lean-
er 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
Neveux \ Model: Rob Riches
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

1$785$//<+8*(
the push/pull/legs program that you’re currently using, or
2009 ABA Natural Illinois you could try a different breakdown that would eliminate
any overlapping of training the same muscles two days in
Championships a row. Here are two examples of how you could split your
On Saturday, April 25, 2009, I promoted the ’09 ABA training program:
Natural Illinois Bodybuilding, Fitness and Figure Champi-
onships. With nearly 50 competitors, it has grown by 2 1/2
Day 1: Chest, deltoids, triceps
times in only one year. Best of all, the evening show was
completely sold out—with an audience that was enthusi- Day 2: Back, biceps
astic and, at times, screaming for the competitors. It was
Day 3: Rest
one of the most supportive and vocal audiences that I’ve
seen in years at a bodybuilding competition. Day 4: Legs
Tall-class winner Brent Swanson edged out the geneti-
Day 5: Rest
cally gifted Pierce Walker in the men’s open division. The
22-year-old Swanson wants Day 6: Cycle begins again
to become Mr. Natural
Olympia one day, and, if he
Day 1: Chest, biceps, triceps
keeps improving at this rate,
he’ll soon make his dream Day 2: Legs
a reality.
Day 3: Off
Jennifer Lynn Abrams
competed in her first ABA Day 4: Deltoids, back
show and, with her massive
Day 5: Off
and shapely physique, won
the women’s open overall Day 6: Cycle begins gain
along with the best poser
award. Brittany Ramsey To enhance your recuperation and grow between work-
caused a near-riot when outs, you need to follow a proper nutrition program. Eating
Brent Swanson. she stepped onstage for her enough protein will help the muscles rebuild after your
first contest ever. She beat heavy workouts. You should aim to eat 1.25 to 1.5 grams
out a very competitive open figure division in “one of the of protein for each pound of bodyweight. High-quality
highlights of my life.” protein foods, such as egg whites, fish, chicken, turkey and
The guest poser was the lean red meat, are all great sources.
amazing Thomas Anderson, Complex carbohydrates are also very important for
’08 Natural North America muscle growth, energy and recuperation. You’ll derive your
champion and the short- energy for your workouts from carbs, so make sure you eat
class winner of last year’s enough complex carbohydrates like oatmeal, sweet pota-
Natural Olympia. At 5’3” and toes, whole-grain bread and brown rice.
180 pounds, Thomas, 23, has If you feel that you’re not getting lean enough, cut back
the genetics of Danny Pa- on your carbohydrate intake. Be careful not to cut back
dilla. He came out dressed as too much, though. Carbohydrates are often described as
the Incredible Hulk, and the protein sparing. That means carbs should be used for fuel
audience loved it. Watch out during exercise instead of protein. If you’re eating a very
for this guy in the future. low-carbohydrate diet, your body will have to convert
Here’s a list of all the over- protein into energy by using amino acids for fuel. If you
all winners: Jennifer Lynn Abrams. eat enough complex carbs, you’ll use them for fuel and not
break down the protein you take in or, worse yet, actual
Men’s Open: Brent Swanson muscle tissue, for your energy needs.
Women’s Open: Jennifer Lynn Abrams
Figure Open: Brittany Ramsey Editor’s note: John Hansen has won the Mr. Natural
Fitness: Stacy Kvernmo Olympia and is a two-time Natural Mr. Universe winner.
Novice Men: Eric Forest Check out his Web site at www.NaturalOlympia.com, or
Masters Men: Jeff Gruskovak send questions or comments to him
Masters Women: Marissa Ruffalo via e-mail at John@NaturalOlympia
Masters Figure: Patty Mayo-Katsion .com. Look for John’s DVD, “Natural
Teenage Men: Kye Mallernee Bodybuilding Seminar and Compe-
Bikini Diva: Vickie Kolb titions,” along with his book, Natural
Model Search: Heather Frystak Bodybuilding, and his training DVD,
“Real Muscle,” at his Web site or at
I want to thank my sponsors for supporting Natural Home Gym Warehouse, www.Home-
Bodybuilding and Fitness, including Optimum Nutrition, Gym.com. Listen to John’s new radio
American Body Building, JM Steel, Capital Nutrition, show, “Natural Bodybuilding Radio,”
Nutrition Discounters, Pride Nutrition, Sultry Salsa and at www.NaturalBodybuildingRadio
Govan Fitness. .com. You can send written correspondence to John
—John Hansen Hansen, P.O. Box 3003, Darien, IL 60561. IM

by Dave Goodin
Contest Stage Fright

Q: I’m writing because I’ve seen you compete a I was extremely lucky when it came to getting good
number of times, and you always look so relaxed stage advice. I competed in my first contest mid-May
onstage. I’m an absolute nervous wreck every time I 1983. I was so nervous that I hardly remember anything
step out there. I need help. What’s your secret? about being onstage other than the elation I felt when I
was awarded the third-place trophy—totally unexpected.
A: I know exactly how you feel. Walking out onstage Just two weeks later I competed in the NPC Mr. Sunbelt in
under bright lights in a tiny posing suit is not a normal Galveston, Texas. Before the night show I was sitting in the
thing. It’s quite traumatic, and there is not much that can theater talking to Craig, another guy in my height class. Lee
prepare you for it. In fact, I once had a client—an exotic Labrada, who was judging the show, walked up to speak
dancer—who competed in one of my contests. She has a with Craig.
great naturally athletic body and generally wants to be the It turned out they were training partners. Craig asked
center of attention—some would say that she’s obnoxious, Lee for a critique, as did I. Lee told me I looked great and
but I’d never say that. When she came onstage to compete said to keep training and putting on more muscle size—I
in figure, though, she shook so violently that I was certain weighed 147 for that show. He asked me how I felt about
she was going to fall down. She ended up placing in the the night show, and I told him that I was nervous. At that
show but not nearly as well as she could have had she been point Lee gave me the best advice I could have ever got-
able to project confidence. When I asked her later what ten. He asked me, “How long have you been dieting for
the hell happened, she replied, “Dave, those lights were the show? How much cardio have you done? Have you
so bright, and right before I went onstage, I realized that busted your ass in the gym—for how many weeks?” After
none of those people were drunk.” She was the last person I answered his questions, he looked me straight in the eye
I thought would get contest stage fright, but it happened— and said, “Dude, you’re going to have 90 seconds up there
and she goes onstage daily for a living. 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 dur-
ing the manda-
tory poses, it’s
because I’m hav-
ing fun. When
Roland Balik / 2008 NPC Team Universe
I’m out there

doing my posing
routine, I’m hav-
ing a blast.
When you
think about all
the time and
energy you put

Lee Labrada always looked as
NEVEUX / 1993 IRON MAN
though he was enjoying himself

onstage.
into preparing for a show, your actual everyone who witnesses your perfor-
stage time is infinitesimal. When I mance will share in your hard work
finally realized that being onstage is and your enjoyment. Trust me on this
the ultimate goal—the fun part—I too: You will inspire others.
began to enjoy the experience to the Late addition: I wrote this column
fullest. about 10 days before we held the
I’ve been able to transfer my en- 12th annual NPC Nutrishop Texas
joyment of being onstage to other Shredder Classic. Beverly Williams-
aspects of my life, and it’s served me Hawkins, competing in her first show
very well. When I’ve had opportuni- at age 56, went out there and had fun.
ties to speak to groups, appear on the She owned the stage. And let me tell
radio, appear on the news, be inter- you, she brought the standing-room-
viewed for documentaries or play only house down. Today several over-
and sing onstage at nightclubs, I’ve 50 people talked to me about Beverly
always taken the same attitude. I just and about the possibility of compet-
think that whatever I’ve been asked ing next year in the Shredder Classic.
to do, I’ve worked hard for a long time
to earn those moments in the spot- Editor’s Note: See
light—and I’m going to enjoy it. Dave Goodin’s blog at
Anytime you get the chance to www.IronMan
showcase your talents, whether in a Magazine.com. Click
physique competition or speaking, on the blog selection
singing, cooking, whatever, just think, in the top menu bar.
“I’ve earned this. This is the fun part.” To contact Dave
Enjoy your time in the spotlight. Your directly, send e-mail to TXShredder
enjoyment will shine through, and @aol.com. IM

by Steve Holman
Tips for Faster Fat Loss

Q: I’ve got a lot of fat to lose, but I’m motivated to is very simple. You should treat carbs as fuel.
get ripped this summer. My problem is that I’m not You need enough glycogen from carbohydrates to re-
sure how to go about it so I get the fastest results plenish what you burn from your muscles—to keep them
possible. Should I go on a low-carb diet and do car- full and able to contract intensely during your workouts.
dio every day? I want to build muscle too, but a lot On top of that you need a slight excess to power bodily
of people tell me that a low-carb diet isn’t good for functions, like optimal brain activity.
adding muscle mass. Help. How much is that? The body stores about 400 grams of
glycogen in the muscles and liver. If you train two or three
A: There have been lots of heated debates about low- bodyparts hard at a workout and deplete all the glycogen
carb vs. higher-carb diets. The answer, which Jonathan from them, that adds up to maybe 100 grams. You need
Lawson and I discuss in our nutrition guide, X-treme Lean, 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 any-
thing 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
If possible, try to get cardio, as you’ll see in
a moment.)
the majority of Back to you: First,
start gradually reduc-
your carbs close ing your carb intake,
Neveux \ Model: Henrik Jansson
and take in very few

to your workout to carbs at night, when
you’re more seden-
refill muscle tary. I say gradually

because a severe cut
all at once can send a
stores. starvation signal and

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 fre-
quent walks, etc. Simple. Having higher-carb,
or cheat, days every so often is mandatory for
proper thyroid function and metabolism rev-
ving.
As for your weight-training workouts, focus
on growth hormone increases and trigger-
ing 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 mus-
Neveux \ Model: Henrik Jansson
cle 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
drop sets—two sets back to back with a weight Do one set of your big, midrange exercises in negative-accentuated
reduction. That will increase muscle burn, style—one second up and six seconds down. That will result in more fat-
which increases growth hormone release. GH to-muscle microtrauma.
is a potent fat burner and also an anabolic
synergist—it helps make other muscle-build- A 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-in- Q: I’ve been on a Power/Rep Range/Shock pro-
tensity 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 immedi- wrong?
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 ex-
ample.”
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 stimula-
tion 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-posi-
tion move, like overhead extensions, you do 10 to 12; and
Neveux
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.
&SJUJDBM0BTT
Okabe \ From “Cost of Redemption” DVD

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 exten- where the chest can explode with the most pec-fiber-acti-
sions (stretch) and ending with 10x10 on the extensions for vating force.
fascia expansion, similar to Hany Rambod’s FST-7 method. Not locking out keeps tension on the pectorals and
Either way, POF results in lower reps for force genera- reduces the involvement of the triceps and front delts, so
tion, medium reps for stretch overload and higher reps for by stopping the bar short of touching your chest and before
occlusion and continuous tension—an exciting, balanced lockout at the top, you create more tension time and pec-
muscle-making attack, the perfect mass-building trifecta. fiber recruitment.
[Note: The Power/Rep Range/Shock Workout is available What about rep speed? A new study compared a three-
at www.X-traordinaryWorkouts.com; the companion DVD seconds-up/three-seconds-down repetition cadence
is available at www.Home-Gym.com.] with a one-second-up/three-seconds-down style. The
fast-up/slow-down tempo produced more muscle gain.
Q: I’ve watched a lot of the pro bodybuilders’ Why? In this case I believe the controlled explosion at the
training DVDs and noticed that most don’t bring the semistretch point produced more fiber activation, which
bar all the way to their chest when bench pressing, resulted in more growth-activating microtrauma. It’s why
and they don’t lock out at the top. I tried it, and it end-of-set X-Rep partials work so well—you continue to at-
seems to work the chest muscles much harder. Is tack the semistretch point after full-range exhaustion. [Int J
that correct form—more of a middle-range move- Sports Med. In press. 2009.]
ment? Pros like Jay Cutler and Ronnie Coleman use the con-
trolled-explosion method on most of their sets, and both
A: Most of the biggest bodybuilders go by feel, and even do X-Rep-only sets—partials that include the semis-
they’ve found that stopping short at the bottom and not tretch point—on some exercises. Interesting, exciting stuff
locking out engages the pecs more effectively. That’s exactly from an efficient muscle-building standpoint.
how Ronnie Coleman does his bench presses, as shown on
his DVDs. Editor’s note: Steve Holman is
The reason is something Jonathan and I have discussed the author of many bodybuilding
in our X-Rep e-books: reversing the rep at the point on best-sellers and the creator of
the stroke where maximum force can be generated by the Positions-of-Flexion muscle training.
target muscle. Research shows that point to be where the For information on the POF videos
muscle is semistretched but not completely elongated. On and Size Surge programs, see the ad
a bench press, that point is an inch or two off the chest. sections beginning on pages 236 and
But isn’t the top part of the stroke where you’re stron- 264, respectively. Also visit www
gest? Yes, but not due to pec power; that’s where your .X-Rep.com for information on X-Rep
triceps and delts are more involved. The bottom range is and 3D POF methods and e-books. IM

A Bodybuilder is Born / Episode 49
Cure The for

Summertime
BLUES
Ron Harris
I
hadn’t yet subjected myself But I digress. there are beads of condensed water
to former Vice President Al When I say that the air-condi- trickling down the walls, you know
Gore’s apocalyptic documen- tioning was malfunctioning, I’m it’s humid.
tary about the effects of global not being entirely accurate. It The weather was rough on me
warming, “An Inconvenient Truth,” seemed to be working perfectly in for a couple of reasons. Number
but I didn’t need to. I had proof the small area around the front one, I am not built for the heat. My
enough. It was 99 degrees outside, desk—so the cute teenage girls ancestors are from England and
and inside the gym it was fricking working there and the young horn- Russia, so I’m more comfortable
hot and muggy because the air- dog guys who hung around spitting in the drizzling fog of the moors or
conditioning unit was malfunc- game at them could luxuriate in a snowstorm on the frigid steppes
tioning—inconvenience defined. lightly chilled air. Flirting is hard of Siberia than under a blazing
I know what some of you are work; we wouldn’t want them to sun. I start sweating when the
thinking: What a big wuss this Har- break a sweat, would we? Over by mercury goes over 70 degrees, and
ris character is! Ronnie Coleman the squat rack, where Randy and it gets increasingly more disgust-
trains out at Metroflex Gym in the I were in our own little world of ing the hotter it gets. I pretty much
equally unbearable and oppres- intensity and pain, it was a differ- perspire 24/7 from Memorial Day
sively humid Texas summer. It’s a ent story. until Labor Day, leaving puddles
hardcore dungeon where you’re as In that particular corner of the wherever I stand still for more than
likely to find air-conditioning as gym it might have been a couple of a minute when I’m in the gym. My
you are to find pretty potted ferns degrees hotter than outside. I kept gym bag is always packed with at
and big pink Swiss balls to balance thinking I was catching a whiff of least three clean T-shirts, and if I
on while you curl three-pound brimstone, and any minute I ex- didn’t carry a towel around to mop
chrome dumbbells. pected to see little red devils leap the rivulets of sweat that run down
So sue me: I like the little crea- out from smoking cracks in the my brow, I would be blinded by my
ture comforts of modern civiliza- ground and start poking at us with own stinging fluids.
tion. I enjoy turning on a faucet to pitchforks. Randy seemed to cope with the
get my water, rather than carrying The combination of heat and heat a little better than I do under
it in buckets up from the creek. I humidity drains the energy out of normal circumstances, but now
buy my steaks already cut up, rath- you faster than finding out that he was dieting for his contest, 12
Model: Dave Goodin
er than having to kill and butcher the Playboy Playmate who’s been weeks away. Each morning he woke
the cow myself. I appreciate being e-mailing you racy notes is actu- up and headed right to the gym to
able to flush the toilets in my home ally an obese 44-year-old sanita- do his cardio at four a.m. so he’d
rather than use a stinky outhouse. tion worker named Fred. When have enough time to shower and

Summertime Blues
eat something before training his please.” didn’t blame him. Monkeys at the
first client at 5:30. He was already My first inclination was to give in, zoo have been known to ask me in
cutting back on his carbs, and even because I was not in the mood for monkey sign language, “Dude, have
though the fish oil he’d added to his lunges either. But I had to be firm. you ever heard of deodorant?”
supplement regimen was helping to “Okay, no lunges—for me. You “Summertime is when most
sustain his energy levels, the sicken- still have to do them.” people do slack off on their train-
ing heat was getting the best of him. “What?” he whined. “Come on, be ing,” I conceded. “You have the
We had done leg curls and stiff- serious.” sickening heat, plus vacations, days
legged deadlifts, and now we were “It’s your legs that are going to at the beach or pool and barbecues,
finishing up squats. Randy sat down be up onstage in 12 weeks, kid, not all of which seem more enticing
on a bench, looking like a wilted mine. Your legs are good, but are than pushing and pulling a bunch of
flower that had given up. It was they so incredible that you can af- heavy metal in a stuffy gym.”
tough to not feel sorry for him. ford to slack?” “Don’t forget the cardio,” Randy
“Okay, we’ll do our walking “Slack?” he replied with incredu- reminded me.
lunges, then finish up with a couple lity. “I just busted my ass on squats, “Right. But you are in a special
high-rep sets of leg presses,” I said. and I’m soaked with sweat!” situation here, as you should know.
Randy shook his head and looked “You call that sweat?” I countered. How did you do at your first contest
up at me like he was ready to cry, “Why, I ought to take my shirt off last year—do you happen to recall?”
loosening his knee wraps, which while you’re doing leg presses and He merely grunted. “That’s right.
he wore only on his heaviest set of wring out a quart of my high-test, You took dead last. You had your ass
squats. toxic ammonia sweat on your face!” handed to you on a platter. You—”
“No lunges, Ron. Not today, He grimaced at the image, and I “I know, okay, I get it! I sucked!”
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.
Model: Steve McLeod

Summertime Blues 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.
Model: Curtis Fisher
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.
vates you to go He was waiting for me to begin, as I
beyond what you usually bark encouragement at him
thought you were on the return trip from the rear of
capable of and the gym to the front desk area and
“I didn’t say you sucked. You do that extra rep, that extra set, that back. I had my workout shake in
looked pretty good. But you need to extra cardio session that could make one hand, and one of the ice packs
look a lot better this time, because the difference between winning and from my cooler in the other. Randy
this time you actually have a good losing. Excuses are everywhere if seemed puzzled and nodded toward
chance to win. You’re up against you really want to look for them. In the ice pack.
other novice competitors instead of the winter you could say it’s too cold “What’s that for?” he asked.
a bunch of seasoned veterans who or you are too tired from shoveling “Never mind, just get ready.” He
have been doing this since you were snow to train. But winners don’t cleaned the 60-pound fixed barbell
pooping your diaper and laugh- make excuses; they do what they off the floor in front of him and set it
ing at Elmo and Big Bird. You’ll be need to do regardless of discomfort, on his back. Now that he was ren-
standing next to hungry newcomers fatigue or inconvenience.” dered helpless to stop me, I pulled
like you who are all desperate to win “Fine,” Randy said as we made his waistband outward from the top
their first trophy.” our way over to the leg press. Be- of his shorts and dropped the ice
“So, isn’t that good?” he asked. tween sets of 20, 30, then 50 reps, he pack into his underwear. He yelped
“Not if you’re quitting your work- stood under a nearby fan, which at like a dog that’s just had its tail
outs early and not putting in 100 least circulated the hot air, and guz- stepped on.
percent. You always have to assume zled cold water from a bottle that “Now, that’s air-conditioning,”
that as hard as you are training and had already been refilled twice from I said. “Do your set and make me
dieting, someone else is doing an the fountain. As he got ready to start proud.” IM
even better job. That’s what moti- lunges, I went to the locker room.

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.
—the Editors
Caruso

Caruso

Denny Gable (right)
and Robby Robinson
(left) talk Arnold
through a grueling set
of cable rows.
Taking
the new
Nautilus
machines
for a spin
with Mike
Mentzer.
Gene Mozée’s
iconic
training images
were captured
in the original
Gold’s
Gym and
at Muscle
Beach.
Drawing
a crowd
at Muscle
Taking aim with Frank Zane. Beach.
Caruso

Caruso

Caruso

Caruso

Caruso

Caruso

Master
lensman
Jimmy
Caruso
perfects his
dramatic
lighting.

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
Juergen Spiess
to change—he would be honored
and Almir Velagic.
for his accomplishment and be-
come a celebrity in Germany, and,
as part of the package, he’d get in-
vited 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 Mutual
Almir Velagic—along with coaches inspiration—
Frank Mantek and Michael Vater, Matthias Steiner
German Weightlifting Federa- and Governor
tion Vice President Dr. Christian Schwarzenegger.
Baumgartner and lifter-turned-an-
nouncer 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 Co-
lumbus, Ohio, since 2005. Unfortu- Spiess
nately, a few weeks before the show, nails it.
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 Ger-
man coaches wanted Spiess and
Velagic to have a minicontest the
day before the exhibition. We need-
ed to add another lifter to our pro-

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. Almir Velagic hits
The day before the Arnold his goal on the
opened, our team went to the YMCA clean and jerk.
in downtown Columbus for a morn-
ing 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 moti-
vational psychologist whose work
has been pivotal to Mantek’s coach-
ing success. That evening we had
dinner in a private room at M—giv-
ing our guests a taste of elegant
regional American cuisine.
On Friday we enjoyed the pre- Most people have
liminaries in arm wrestling, hosted never had the
a question-and-answer session at pleasure of seeing
the Strength Summit, and, when the a top lifter like
USAPL raw meet ended in the grand Ingrid Marcum rip
ballroom, we jumped in, holding a through a snatch
minicompetition for our German or a clean and
lifters and Ingrid Marcum. The Ger- jerk.
mans were tuning up for the Euro-
pean 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 his dreams and succeeded wildly, sen is the founder and president
done to shake hands once more. met the man who’d blazed the trail. of IronMind, known worldwide
Most people have never had the On August 19, 2008, in Beijing, Mat- for such products as Captains
pleasure of seeing a top lifter rip thias Steiner’s first dream had come of Crush grippers and the book
through a snatch or a clean and jerk. true, and on March 7, 2009, in Co- Super Squats. Find IronMind on
That’s the experience we brought to lumbus, so had his second. the Web at www.IronMind.com.
the Arnold, where one young man, IM
born in Austria, who left to pursue Editor’s note: Randall Stros-

Shoulder
ASSAULT
An All-Around Delt Detailer
From Alex Azarian
by Cory Crow
A
lex Azarian sounded beat. The night before we
Photography by Michael Neveux were scheduled to talk about his shoulder training,
he and his wife, Nga, had welcomed Stephen Azar-
ian, 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 promi-
nence prior to the ’07 Nationals, due primarily to some sick im-
ages 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 an-
swered 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 re-
gretted because he felt it affected his physique negatively. The

A Lesson Learned the Hard Way
The ’07 Nationals Prep-Pictures Story
I
f you’re an active mem- AA: Exactly, which gave me confidence
ber of the bodybuilding that I can be a winner at this level. I was
message board com- frustrated that I didn’t win, because I
munity, you’ve probably compete to win, but you have to learn
seen or heard of the legend from your mistakes and move forward.
surrounding Alex’s prep pic- For this year’s Nationals I’m prepping the
tures leading up to the ’07 exact same way, but I’m planning on ar-
NPC National Bodybuilding riving early and getting acclimated to the
and Fitness Championships. climate. I’m also sticking with the tanning
It’s possible that the pictures product that I know. [Laughs]
he posted reflected some of CC: Lessons learned, right?
the best conditioning ever AA: Exactly. You have to keep learning
seen leading up to an ama- in bodybuilding or you stagnate. I learned
teur contest. The events sur- a lot during the time I trained with Lee
rounding his showing—and Priest. It was stunning to see how thick he
the mistakes that he made is—in a good way. He also taught me a lot
in prep—provide a caution- about proper form, which was an invalu-
ary tale of the differences able lesson.
between competing at the CC: So, what about moving for-
national level and competing ward?
in local or regional shows. AA: In addition to competing in the Na-
CC: I saw your pictures tionals, I’m about to start filming an “In
before the ’07 Nationals the Trenches” video series for Muscular
and picked you to win. Development. It’s important to realize that
What happened?
Two weeks out. my sponsorship, the boost in my training
AA: Despite it all, I’m very business and all of this attention came
proud of the conditioning because my conditioning in the prep
that I achieved leading up pictures was so strong. Despite the fact
to the show. Those pictures that my game-day performance wasn’t
got me my sponsorship with what I wanted it to be, I’d be lying if I said
CytoGenix—makers of Xenad- I wasn’t proud of that. But I really want
rine RFA-X, Cyto-Cell, Cyto- to nail my conditioning again and this
NOX and Taraxatone—and time bring it up onto the stage. I’ve been
really led to a boom in my blessed with the ability to get really diced
contest-prep business. from the back. I love that paper-thin-skin
CC: At the minimum, look and hope to be able to show it again.
you should be proud be- CC: What’s your off-season plan
cause you achieved a level given the lessons you’ve learned?
of conditioning that few AA: I tend to stay lean year-round. Not
competitive bodybuilders in “contest” shape, mind you,
have ever achieved. but in pret-
AA: Exactly. It’s still some- ty good
thing to be proud of, and, condition. Merv
while I would have loved to I really like
win the show, I can’t be disap- Xenadrine
pointed in how I looked lead- RFA-X as a
ing up to the show. fat burner,
CC: So, what happened? and I’m
AA: The ’07 Nationals was using Ter-
the first time I ever had to travel a long distance before axatone now as an herbal
a show. It was in Dallas, and I live in California. Before diuretic to help me dry
that show I had only competed in contests where I out. Those are two prod-
could drive to the event. Traveling and competing is a ucts that I really like and
whole different ball game. I got off the plane and was am having success with.
bloated as hell, retaining water from the flight, etc. I Using them and making
also arrived the day before the competition, which is sure to arrive in Miami well
way too close to stage time to really fix problems that ahead of time, I plan on re-
stem from air travel. Add to that the fact that, at the ally making a strong show-
last minute, I decided to change my tanning product, ing this time around.
and you get what happened that night. —C.C.
CC: Still, you made the top 10.

Azarian
second was that he does his normally done on a
workout with very little rest Smith machine. On
between sets, even when he’s occasion—maybe
switching machines. every third work-
“I’ve got a full-time job as a out—he switches it up
teacher and two kids,” he said. and uses dumbbells to
“My goal is to get in, beat up stimulate the stabiliz-
the muscle group and get out.” ing muscles more fully,
It’s always refreshing to but for the most part Alex
interview someone who lives a prefers the Smith machine
regular, work-a-day existence. because he feels a bet-
Pros who can work out twice a ter targeted burn.
day, five times per week are fun He does around
to read about, but there’s very five sets, pyra-
little for the beginning-to-in- miding the
termediate lifter to take home weight up
from that kind of marathon as his rep
weight sessions. A workout like count
Alex’s? That’s the sweet spot of drops,
weight training. a classic
He begins every delt ses- workout
sion with seated front presses, style that’s

Azarian
built many impressive physiques. comfortable rep speed and stick
No need to reinvent the wheel with it,” he said. “Too many people
here. Maybe the enduring prin- try too many different things. That
ciples of bodybuilding are endur- takes away focus from their goal,
ing because they work. For Alex which is stimulating the muscle to
what works is performing his front grow.”
presses with moderately heavy After finishing on the Smith ma-
weight—50 to 80 percent of one-rep chine, Alex quickly grabs a set of
max—working hard until muscle dumbbells and begins five rapid-fire
fatigue sets in. Form is important, as sets of lateral raises, again pyramid-
is rep speed. ing up on the weights and down
Alex prefers to maintain a moder- on the reps. His performance style
ate rep speed, which lets him focus is very much like what he does on
on moving the weight, not on how the pressing move. “Don’t swing the
fast or where he’s moving it. weights,” he warns. “I don’t care how
“I think it’s important to find a much you can lift, only that you can
My goal is
to get in,
beat up the
muscle group
and get out. Dumbbell Presses
Azarian
Lateral Raises
Bent-Over Laterals
lift it correctly.” machine work is a good stimulus
Alex’s rules for perfor his rear delts, he said. “I quit
formance are similar working rear delts for a while and
to what many top-level then later regretted it onstage. That
competitive body- head is key to looking good from the
builders espouse. I’d side and looking complete from all
bet that if you asked angles. So many people ignore their
1,000 bodybuilders rear delts, yet they’re so important
what is the biggest to presenting a complete physique.”
sin committed by With the pec deck behind him
beginning lifters, 999 Alex makes his way back to the
of them would say, dumbbell rack to finish his work-
“swinging the weights.” out. First up is two sets of bent-over
The one guy who lateral raises, with either 25s or 35s,
answered something depending on how he feels. He does
different would be them with very strict form—total
either distracted or focus on moving the weight up
carb-depleted and not while isolating the rear delts. By
thinking clearly. this time Alex’s deltoids are fried,
Next up for Alex is so finishing the bent-over laterals
a trip to the pec deck with good form is a weekly burn for
machine for five sets of his shoulders that he feels polishes
reverse flyes, pyramid- them off.
ing the weight. The “I really focus on the negative

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 Finally, he moves on may find something that improves
Bent-over laterals x 2 sets to working traps. For your workout that’s extremely easy
Dumbbell shrugs x 5 sets years Alex’s big trapezius to implement.
workout has consisted of Alex moved up to welterweight
He uses a standard pyramid scheme, adding shrugs. They work so well, at the ’08 Nationals, to disappoint-
weight so that the reps drop, on each successive the only variations people ing results and a ninth-place finish.
set on most exercises. use are to attack them When you next see him compete,
from different angles it will be this fall, when he’ll make
Day 1: Chest, hamstrings without fundamentally another run for a title—and an IFBB
Day 2: Delts, traps, calves, abs changing the movement. pro card—at the ’09 Nationals in
How people per- Miami. When he steps onstage, you
Day 3: Arms, abs form shrugs, however, can be sure of one thing: He’ll have
is uniquely personal. a great pair of shoulders to show the
Day 4: Back, calves Alex uses a pair of heavy judges. He’ll also be better prepared,
Day 5: Quads dumbbells. He’s so en- having taken to heart the lessons
amored of the way the he’s learned over the past couple of
*He follows the sequence and takes one or two dumbbells feel and years.
rest days when his body tells him he needs it or how holding his hands His online prep pictures are ea-
his schedule requires. closer to his body helps gerly anticipated by many pundits,
to stimulate the muscle, including me, who will probably see
he almost never uses an them and predict great things for
movement on laterals—includ- Olympic bar. Find your own way on him, again.
ing the standing laterals,” he said. this one, he said, but be sure to give Editor’s note: You can contact
“Maybe not so much on the press- dumbbells a try. Alex Azarian through his Web site,
ing movements, but focusing on the After all, a shrug is a shrug— PrepByAlex.com, or via his MySpace
descending stroke of a flye or lateral you’re pulling the weight up by page, http://www.myspace.com/
is like getting two workouts in one shrugging your shoulders—but by npc_alex. IM
exercise.” subtly changing hand positions, you

Gift
Grape
of the
by Jerry Brainum
Part 2

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
The only technique known to maximize life
span in animals—not yet proven in humans—is
calorie restriction. The method usually in-
volves 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 protec-
tive enzyme called SIRT1, which
removes acetyl groups from specific
Neveux \ Model: Tamer Elshahat

proteins, triggering what’s called a
gene-silencing effect—that is, it
inhibits the activity of certain

genes in the body. life-extension effect of resveratrol
Among those genes in mammals used mice.7 Middle-
are the ones that control aged mice were put on a diet that
the aging process. Stud- contained 60 percent fat. Another
ies show that, like calorie group of mice got a standard diet.
restriction, resveratrol is capable of Those in the high-calorie group
increasing the activity of SIRT1 as were also given resveratrol at a dose
much as 13-fold over baseline. That of 22.4 milligrams per kilogram of
implies that much of the aging-re- bodyweight daily. Another group of
lated benefit of calorie restriction mice ate the high-fat diet but didn’t
may be obtainable with resveratrol. get resveratrol. While both high-fat
That also explains the attraction of groups became obese, those on the
resveratrol to life-extension devo- resveratrol lived as long as control
tees. Some studies show that it ex- animals. The resveratrol mice also
tends the longevity of yeast—by 70 had enhanced insulin sensitivity,
percent—worms and fish. Others, along with an increased number
however, have shown no life exten- of mitochondria in their livers that
sion in yeast and worms. matched that of the calorie-restrict-
The first study that pointed to a ed 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.
AMPLIFIED'S HORSEPOWER

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*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
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• A mimicking of the effects of
A diet that derives 60 calorie restriction in the gene ex- causes oxidation of muscle RNA,
percent of its calories from pression profiles of liver, skeletal leading to damage and loss of mus-
fat isn’t normal, so another muscle and fat tissue cle function.9 Resveratrol chelates
study featured mice that excess iron, thus preventing the
ate a standard diet supple- Evidence shows that resveratrol 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 Even so, when taken in exces-
with several diseases linked to sive amounts, resveratrol itself can
aging, such as type 2 diabetes, turn into a pro-oxidant, leading to
cardiovascular disease, brain free iron release and its attendant
degeneration and inflammation. oxidative damage. Keep in mind
that in natural sources, such as red
Resveratol and wine, resveratrol is present in small
doses and is accompanied by other
Bodybuilding
natural antioxidants, such as the
Resveratrol may be relevant to flavonoids and polyphenols that
mented with resveratrol. weight training on several counts. keep it stable. All antioxidants work
In that case, resveratrol didn’t One effect of restricting calories is as a team.
provide any life-extending effects.8 that muscle ages far more slowly Resveratrol also favorably affects
It did, however, prevent age-related than it otherwise would. Loss testosterone counts. Although it can
cardiovascular and obesity-related of muscle function declines in interact with estrogen receptors, in
functional decline in the mice. After animals that are on restricted calo- low doses it competes with estrogen
10 months of resveratrol treatment, ries—although it’s worth noting that for interaction with the receptors,
cholesterol levels declined in the humans who follow that kind of
mice, and the aortas functioned low-calorie regimen appear emaci-
better in resveratrol-treated mice ated and atrophied. Mouse studies
than in the ones that didn’t get the show that resveratrol duplicates
compound. Resveratrol also re- favorable gene processes in muscles
duced heart inflammation as well as that take place with calorie restric-
several other beneficial effects: tion. The potent antioxidant activity
• Increased bone health, includ- of resveratrol may also contribute to
ing density, volume, mineral that. While it remains to be demon-
content and bending stiffness strated in humans, it’s plausible that
taking resveratrol helps slow muscle
• Reduced cataract formation in aging. Indeed, scientists now recog-
older mice nize that a major cause of muscle
• Enhanced balance and coordi- aging is a gradual accumulation of
nation iron in muscle over the years. That
-------------------------------
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.
an effect similar to the helped maintain muscle
drug Nolvadex. Resveratrol mass by increasing the pro-
also inhibits the enzyme liferation of satellite cells,
aromatase, which converts which are required to repair
androgens such as testoster- damaged muscle cells. Sat-
one into estrogen. A recent study ellite cell activity commonly
with rabbits showed that resveratrol decreases with age, and it’s
increased erections (likely due to its considered a major cause of
NO-boosting effect) and testicular
sperm counts and boosted blood
testosterone by 51.6 percent.10 An-
Cell studies show that resveratrol inhibits the
other study found that resveratrol development of fat cells. Another study found
protected against testicular injury
caused by environmental toxins in that resveratrol inhibits insulin secretion and
rats.11
A recent isolated-cell study found increases insulin sensitivity.
--------------------------------
that resveratrol
--------------------------------------
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.
Neveux \ Model: Tamer Elshathat

muscle frailty in the elderly. showed that resveratrol blocks the vented diet-induced bodyfat accre-
The favorable effect of resve- inhibitory effects of insulin on epi- tion by increasing fat oxidation in
ratrol in the study was related nephrine-stimulated fat oxidation. the rodents’ skeletal muscles, liver
to increased SIRT1 activity.12 One problem with the popular and brown adipose tissue.
In another study mice that supplement conjugated linoleic acid On the other hand, it may be
had been specially bred to age is that it brings on inflammation premature to take huge doses of res-
rapidly were given resveratrol and and insulin resistance in fat cells. veratrol. A recent study of isolated
exercise.13 Other mice exercised Those side effects, however, are mice neurons showed that large
but didn’t get resveratrol. Those not completely blocked by resveratrol, amounts of SIRT1 led to damage
getting the resveratrol showed a according to a recent study.18 of brain cells through heightened
decreased endurance capacity over Various companies are working oxidative activity. That implies that
12 weeks, while those getting 0.2 on developing drugs that spur SIRT1 overstimulation of SIRT1 enzymes
percent resveratrol along with ex- activity. That could have enormous could have a paradoxical reverse
ercise maintained their endurance. effects in antiaging medicine. One effect—damaging health. Another
The mice in the resveratrol group drug activated SIRT1 four times study found that resveratrol protects
experienced a significant increase more than resveratrol, suggest- the heart under conditions of isch-
in oxygen consumption and mi- ing that lower doses may be used emia, or blockage of blood flow to
tochondrial energy enzymes. The in comparison to resveratrol. In the heart, as occurs during a typical
study suggests that when combined another recent study the experi- heart attack.20 Higher doses had an
with exercise, resveratrol may im- mental drug SIRT1720 proved to be opposite effect, initiating a death
prove and maintain mitochondrial a thousand times more potent than signal in heart
function in muscle. That’s highly resveratrol in activating SIRT1. Mice cells.
significant, since loss of mitochon- given it had twice the endurance of In prac-
dria in muscle is a major cause of untreated mice, and the drug pre- tical
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 capac-
Neveux \ Model: Carl Suliani
ity 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 insu-
lin secretion and increases
insulin sensitivity.17 High
insulin counts stimulate
increased bodyfat syn-
thesis, 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.
15 Fischer-Posovszky, P., et al.
terms, this suggests that vitamins A, E, D and K. (2008). SIRT1 is involved in resvera-
those who take huge doses Another alternative is to have a trol-stimulated changes in human
of resveratrol may succumb glass of red wine, sit back and watch adipocytes. Int J Obes. 32(supp1):
to a heart attack that they what happens to those who force S44.
might have survived had they megadoses of resveratrol down their 16 Rayalam, S., et al. (2008).
been taking low doses of resve- throats. It won’t take another study Resveratrol induces and inhibits
ratrol. The mechanism was thought to see who is happier. adipogenesis in 3T3-L1 adipocytes.
to be due to the accumulation of Phytother Res. 22:1367-1371.
free iron. References 17 Szkudelska, K., et al. (2008).
Several other studies point to Is resveratrol a dietary compound

potentially serious health problems 7 Baur, J.A., et al. (2006). Resvera- which helps to prevent obesity? Int J
for people who take huge doses of trol improves health and survival of Obes. 32(supp1):S37.
resveratrol. For example, an animal mice on a high-calorie diet. Nature. 18 Kennedy, A., et al. (2008). Con-
study found that while resveratrol 444:337-42. jugated linoleic acid-mediated

hindered tumor growth, it also 8 Pearson, K.J., et al. (2008). Res- inflammation and insulin resistance
blunted wound healing.21 An isolat- veratrol delays age-related deterio- in human adipocytes are attenuated
ed-cell study found that high-dose ration and mimics transcriptional by resveratrol. J Lipid Res. In press.
resveratrol inhibited the synthesis aspects of dietary restriction with- 19 Deige, J.N., et al. (2008). Specific
of vital cellular nucleic acid com- out extending lifespan. Cell Metabol. SIRT1 activation mimics low energy
pounds, such as RNA and DNA, and 8:157-68. levels and protects against diet-in-
thus adversely affected protein syn- 9 Xiu, J., et al. (2008). Iron accu- duced metabolic disorders by en-
thesis, resulting in cellular death.22 mulation with age, oxidative stress hancing 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 simi-
lar to the drug Nolvadex.
In a 28-day study of high-dose res- and functional decline. Plos One. 8:347-358.
veratrol, treated rats showed signs of E2865. 20 Dudley, J., et al. (2008). Resvera-
kidney toxicity, dehydration, anemia 10 Shin, S., et al. (2008). Trans- trol, a unique phytoalexin present in
and abnormal liver function.23 resveratrol relaxes the corpus red wine, delivers either survival sig-
If you choose to supplement with cavernosum ex vivo and enhances nal or death signal to the ischemic
resveratrol, make sure that the sup- testosterone levels and sperm qual- myocardium depending on dose. J
plement contains trans-resveratrol, ity in vivo. Arch Pharm Res. 31:83-87. Nutr Biochem. 20(6):443-452.
the active form. Also carefully exam- 11 Jiang, Y.G., et al. (2008). Resve- 21 Brakenheilm, E., et al. (2001).
ine the elemental, or actual, levels of ratrol reestablishes spermatogenesis Suppression of angiogenesis, tumor
trans-resveratrol listed on the label, after testicular injury in rats caused growth and wound healing by res-
since many companies attempt by 2,5-hexanedione. Chin Med J. veratrol, a natural compound in red
to confuse consumers by listing 121:1204-1209. wine and grapes. FASEB J. 15:1798-
only the amount of the resveratrol 12 Rathbone, C.R., et al. (2008). 1800.
source, such as Japanese knotwood, SIRT1 increases skeletal muscle pre- 22 Dubash, B.D., et al. (2000).
or the total resveratrol content, cursor cell proliferation. Eur J Cell Inhibitory effect of resveratrol and
including the inactive Cis form. The Biol. 88(1):35-44. related compounds on the macro-
optimal human dose is unknown, 13 Murase, T., et al. (2008). Sup- molecular synthesis in HL-60 cells
despite what you may read on the pression of the aging-associated and the metabolism of 7,12-dimeth-
Internet. decline in physical performance by ylbenz(a)anthracene by mouse liver
Beware of obtaining resveratrol a combination of resveratrol intake microsomes. In F. Shahidi and C.T.
from fly-by-night Internet suppliers. and habitual exercise in senes- Ho (Eds.), Phytochemicals and Phar-
You have no assurance of quality cence-accelerated mice. Biogeron- maceuticals. Champaign, IL: AOCS
control related to purity and po- tol. In press. Press.
tency and will be paying premium 14 Lagouge, M., et al. (2006). Res- 23 Crowell, J.A., et al. (2004). Res-
prices. Although resveratrol is fat- veratrol improves mitochondrial veratrol-associated renal toxicity.
soluble, it does not have to be con- function and protects against meta- Toxicol Sci. 82:614-19. IM
sumed with a meal containing fat, bolic disease by activating SIRT1
as do such fat-soluble nutrients as and PGC1-alpha. Cell. 127:1109-22.

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
La Cour continues his revealing ropractors, dentists and massage took to get past it.
introspective on his addiction to therapists have said things to me Even so, it made me an amaz-
bodybuilding and how his one- like, “You’ve got to be kidding me! ing bodybuilder. The disciplined
dimensional focus slowed his You’re telling me that you can’t bodybuilding lifestyle gave me
growth as a complete person. feel that?” a sense of control that I
The Need for Control

I came to find out
after my competitive
bodybuilding career
Part 2 didn’t realize I needed so
desperately.
With the discipline of
I was a Spartan—and I prided was over that that’s not an entirely my structured bodybuilding day,
myself on being one. good thing. Because no one could I didn’t have to depend on other
By Spartan, I mean I was so hurt me physically, mentally or people to feel happy or accom-
mentally tough that I needed very emotionally—or so I wanted to plished. It was all up to me, and I
little of life’s pleasure to make me believe—the standards of how I never had to trust people to come
happy and fulfilled. I never missed expected people to treat me were through on their promises.
a workout. I never let pain or inju- incredibly low. The standards for
ries slow me down. I never missed comfort I needed in my life were After Competitive
a meal in that entire time—and very low as well. As a Spartan, all I
Bodybuilding
I certainly never cheated on my needed was me! You’ll understand
diet. how that mind-set developed My transition out of the com-
I am so mentally and physically later, as well as the help, work and petitive-bodybuilding lifestyle
immune to pain that doctors, chi- mental and emotional rewiring it and career was much more diffi-

Confessions
alive, you don’t have en-
ergy to do a lot of other
things. With such a long
contest-preparation pe-
riod—repeated for 15 years
straight—you get to the
point where you don’t
think about anything
besides training heavily,
doing all of your cardio-
vascular training, buy-
ing food, eating food
and cleaning up after
your meals—some-
times 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 di-
rectly 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 bodybuild-
ing had made me lazy—an opinion of
myself totally different from the one I’d
always had before. How could a physi-
cal, mental and emotional pursuit like
competitive bodybuilding make a per-
son lazy? Well, when you’re walking
around most of the year with incredibly
low bodyfat because you eat only the
I also felt that competitive
minimum number of calories you need
to build muscle, lose fat and barely stay
bodybuilding had made me lazy.
Confessions All those years of near
of household things when I was seclusion had me
tired and hungry for so many
years, but I didn’t have the same
ill-prepared for direct
excuse when I stopped compet-
ing. That lazy mind-set took me
interaction with real,
some time to overcome. 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 champi-
on bodybuilder and a health and fitness expert.
When it was time to invest in another pro-
gram 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 uncom-
fortable 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 fo-
cused. 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 ap-
pearance and my accomplishments, but when I

Confessions
did start going out with friends, I thing to change, I’ll do whatever it
was uncomfortable and awkward. takes to get it or make it happen.
The proverbial wallflower in any I am a master at mastering the
group, I’d just stand there doing mind-set and skills that I want.
my best not too look like a dork. If I could master a lifestyle
Out with my buddies, I could tell as challenging as a competitive
that they almost felt sorry for bodybuilder’s, shouldn’t I be able
me. I remember one of my to be great at anything I set my
“cool” friends pulling mind to? That was the belief sys-
me aside and saying, tem I passionately adopted, and I
“Are you having fun? broke down all the steps I needed
You know, Skip, to bring about my MANformation
you’re a really with the same focus and dedica-
good-look- tion that helped me master body-
ing guy. You building and training.
should go I knew exactly what I wanted:
around and I wanted to feel comfortable in
talk to people social situations. I wanted to be-
more.” come a “people magnet.” I wanted
to become fearless when it came to
How talking with any man or woman. I
wanted the ability to create instant
I Was
rapport and connection. I wanted
Driven to to be able to create, nurture and
Change sustain deep, connected relation-
ships. I wanted to master the skills
Because a of influence and persuasion and
lot of people get people to want to help me
were drawn achieve my goals—instead of de-
to me, I was pending only on myself. I wanted
put into un- to carry myself with certainty and
I wanted to become a comfortable
social situ-
confidence—and have it come
through loud and clear in my body
“people magnet.” ations time
and again.
language, voice quality, facial ex-
pressions and eye movements. I
I’d had enough wanted to create the framework
of feeling this way. of every relationship—friendship,
I was driven to romantic or business—that I was
change. in so it would meet my standards.
It was time to I wanted to master business skills.
make my MAN- I wanted to lead my own life bet-
formation, time to ter, and I wanted to help lead other
break past whatever people more effectively.
was holding me I wanted it all, and immediately:
back and start liv- health, wealth, happiness and con-
ing the life I really nection. I was determined to rid
wanted to have. I myself of my Spartan mind-set and
was determined existence and become the “total
to step up and package.”
become the man I The intense desire for change
really wanted to be. has helped me master a whole
It was my personal new set of life skills that totally
battle to feel normal transformed my life. That desire is
again—if I had ever what created my company, MAN-
felt normal before formation, LLC—“Alpha Strategies
my addiction to That Transform You Into the MAN
bodybuilding. You Really Want To Be!” It’s helping
The one thing men all over the world do exactly
you should know what I’ve done.
Okabe
about me is that,
when I want some- Identifying What Was
thing or want some-
Challenging Me in Life
Confessions
already knew was de-
structive behavior. To
me, alcoholism, drugs,
eating disorders—even
cigarettes and compul-
sive shopping—were
what I considered ad-
dictions. 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 con-
vinced that my approach was a
totally healthful pursuit and ca-
reer—especially as I’d never used
steroids or any other illegal phy-
I was
determined to
step up and
become the
man I wanted
to be.
Okabe
sique-enhancing drugs. The way

Before I could successfully make I approached bodybuilding and
my MANformation, I had to get training was extremely healthy,
a better understanding of why I even noble, because it helped
thought as I did and why I did what people all over the world do what
I’d done all of my life. I remember they wanted to do even better. It
talking with a hardworking multi- was obvious, from all the positive
millionaire whose patio overlooked comments I received about my ar-
the Pacific Ocean about his addic- ticles and the number of my books
tion to alcohol. He’d befriended and DVDs that were purchased.
me because he desperately wanted Or so I thought.
to improve his health, fitness and
Okabe
physical appearance. He wanted to Editor’s note: For questions or

regain control of his life. comments, send e-mail to Skip@
The conversation then turned to I was addicted to bodybuilding. SkipLaCour.com. Visit Skip La Cour’s
me. “Do you think you are addicted I saw only my extreme discipline bodybuilding and training Web site
to bodybuilding?” he asked. to bodybuilding and training as a at www.SkipLaCour.com. Visit Skip’s
“No. Not at all.” I confidently positive aspect of my life and a sign MANformation Alpha Leadership
answered without a nanosecond of of my tremendous work ethic. Web site at www.MANformation
hesitation. He didn’t challenge me, Me? Addicted to anything? .com. Sign up for the free weekly
but, as I think back on the encoun- Never. e-mail newsletters. Become friends
ter, his body language and facial I always saw myself in complete with Skip La Cour on Facebook. You
expressions showed that he didn’t control of my life. Addiction, in my can also follow him on Twitter at
agree. He was extremely knowl- mind, was when a person was a www.twitter.com/skiplacour and
edgeable about human behavior slave to negative behavior that he www.twitter.com/MANformation.
and knew the correct answer to the or she really didn’t want to engage IM
question before he asked it. At that in. Addicts simply couldn’t stop
time, however, I had no idea that themselves from doing what they

Heavy
ABS
Duty
The Wisdom of Mike Mentzer
by John Little
greater growth in the major muscle

groups.
“It was love at first sight; I knew
right then and there that this was
Q: I’ve read Mike’s books High “If you’re particularly concerned how I wanted to look and that was
Intensity Training: The Mike about the condition of your abs or the sport I wanted to get involved
Mentzer Way and The Wis- have a contest coming up, then train in.”
dom of Mike Mentzer, and I them. Remember, however, that the Mike’s mother purchased the
understand why high-intensity abdominals are skeletal muscles just magazine for him, and he excit-
training is the best way to build like the pecs, lats, biceps and so on. edly explored its contents. He
muscular mass and strength. Therefore, they respond to the same then begged his father for a set of
I’ve gained quite a bit of muscle type of stimulus—high intensity. weights, which his dad got him for
already, but now I want to build Train abs only on leg day, doing one Christmas. Again, let’s hear from
my abdominals and shed some set of incline bent-knee situps for Mike:
bodyfat. I don’t see much in the 15 to 25 reps to failure. Once you “I recall that I was very skinny
way of abdominal exercise in can do 25 or more, hold a weight at when I started bodybuilding, even
Mike’s writings. What do you your chest so you’re back to 15 to 25 though I’d done the usual calisthen-
suggest? again.” ics, chins, pushups—the kind of
things that most kids do at school.
A: Mike addressed the abs issue HOW MENTZER STARTED Not that I knew anything about
several times in his writings, so per- bodybuilding per se, but when I got
haps you overlooked what follows: Q: I’ve read everything I can my set of weights and read through
“Most of the people I speak with about Mike Mentzer, but I can’t the accompanying course, well, here
daily have been training for some find any information about how was the real thing.”
time—years and decades. Their abs he started in bodybuilding and Mike admitted that he gained
are already in decent condition, what his very first routine was. muscle easily, owing largely to his
even if covered by a layer of fat. Can you help me? genetics:
In such cases, I suggest ab train- “Anyone with an eye for such
ing be dropped for a while, as the A: Absolutely. Those are questions things might have discerned my
exercises listed in my Heavy Duty I and other bodybuilding writers obvious potential. I suppose I was
programs provide the abdomen from the 1980s asked Mike at some fortunate to have had my parents,
with considerable indirect training point in his training career. Mike from whom I inherited many of the
stimulus. first discovered the world of body- factors that together made cham-
“Many of my in-the-gym clients building when he was 12 years old pionship bodybuilding reasonably
complain of sore abs after doing and accompanying his mother on a easy—not that I didn’t have to work
Neveux \ Model: Dan Decker
triceps pressdowns. The program trip to a local grocery store in Penn- hard at it!”
I’ve recommended will at least sylvania. While at the supermarket He started training and made
maintain, perhaps improve, your his eyes lit upon a copy of a muscle great gains:
abdominal condition. Redirect the magazine that had legendary body- “From the time I started body-
body’s energy and resources you’d builder Steve Reeves on the cover. building at the age of 12 until I was
otherwise use in ab training toward According to Mike: 15, I actually trained in a relatively

Heavy Duty
sensible and productive manner. Just Mike recommend to trainees in you can find the motivation to exert
how sensible and productive I was order to keep them motivated? the quality of effort to achieve your
not to discover for a number of years. full potential as a bodybuilder. No
Along with the first set of weights A: Without seeing your routine, I one else can do the work for you.
that my dad had bought me came an can’t tell whether you’re overtrain- Developing a personal philosophy of
instruction booklet that suggested ing, which can rob you of motivation effort based on objective principles
beginners work out no more than very quickly. Mike always held that requires time and dedication; but the
three days a week, performing three motivation is fueled by the “desire rewards are commensurate. As that
sets for each bodypart. That formula to gain and/or keep a value.” So if philosophy takes shape, you’ll grow
getting stronger or bigger is impor- increasingly directed and purposeful.
“Only you can find tant to you, you’ll be motivated to But you can’t just think about it. You
do whatever’s necessary to make it must act on it! So take pride in your
the motivation happen. Exactly how much value power to achieve your values and
to exert the you perceive in those goals will de-
termine how much motivational fuel
goals. Be a champion of choice and
quality of effort to you’ll bring to the task. According

to Mike:
achieve your full “If you find it difficult to summon
potential as a the motivation necessary for your
Heavy Duty workouts, then you’re
bodybuilder. No not convinced ‘all the way down’
about the value, or importance, of
one else can do the achieving a more muscular phy-
sique. Sit down with pen and paper,
work for you.” and write down your thoughts about
proved so successful that in those how gratifying gaining strength,
three years I went from an initial muscular size and a better self-image
bodyweight of 95 pounds with nine- would be. Not just
inch arms to a weight of 165 pounds
with 15 1/2-inch arms. Not bad for a
one sentence, but
a paragraph or a
While at the supermarket
15-year old kid! page. Reflect on the at age 12 his eyes lit upon
“When I look back, I think I moments when you
might have done a lot better had I most wanted larger a copy of a muscle magazine
stayed with my early instruction as muscles. Note the
the results were most encouraging. reasons, write them
that had legendary bodybuilder
Then, however, I decided to speed
things up still further by doing even
down, expand on
them. As you do,
Steve Reeves on the cover.
more work. I figured that if three sets you’ll re-experience
produced the results I had gotten, some of the associated emotions.” make the high-intensity effort neces-
then six sets would do twice as good. Mike believed that emotions are sary to achieve the kind of physique
Of course, it doesn’t work that way, automatic value responses that indi- you desire.”
but it’s a mistake many bodybuild- cate how much someone perceives
ers make. You’d be surprised at the either the benefit or harm of some- Editor’s note: For a complete
number of advanced trainees who thing. As he pointed out: presentation of Mike Mentzer’s
don’t know better and train under “The more beneficial you perceive Heavy Duty training system,
that misconception. Blame it on the something to be, the greater the consult his books Heavy Duty II,
muscle magazines that at the time intensity of the emotional/value re- High Intensity Training the Mike
advocated irrational, unscientific sponse, the greater the motivation to Mentzer Way and The Wisdom of
thinking.” acquire that thing. The less value you Mike Mentzer, which are available
It took many more years before perceive, the less your motivation from Mentzer’s official Web site,
Mike learned the importance of will be. Acquiring and maintaining www.MikeMentzer.com.
increasing the intensity rather than motivation is something that no one John Little is available for phone
volume of his workouts and reducing can do for you. Nature requires that consultation on Mike Mentzer’s
training frequency—and went on to you go through the thought process Heavy Duty training system. For
build one of the most inspirational necessary for developing proper rates and information, contact
physiques of all time. motivation. The quality of your mo- Joanne Sharkey at (310) 316-4519 or
tivation will be determined by the at www.MikeMentzer.com, or see
MOTIVATION quality of your thinking.” the ad on the opposite page.
In closing, let’s remember Mike’s Article copyright © 2009, John
Q: I’ve been training with words regarding motivation: Little. All rights reserved. Mike
weights for more than 15 years “You are the agent of your own Mentzer quotations are provided
but recently have come to dread destiny, whether you realize it or not, courtesy of Joanne Sharkey and are
going to the gym. What did whether you act on it or not. Only used with permission. IM

Power
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Take What You Have, and Make It
Stronger
by Joe Mazza and Sean Katterle
I
n 1979, when Joe Mazza was I first met Mazza at the ’03 Bench 165 pounds bodyweight. “So what?”
just 13 years old, a new gym America competition, a pro show you say.“He was employing the aid
opened up in his hometown of that aired nationwide on Fox of one of those mega-round bench
Verona, New Jersey. Like most Sports. Right away he struck me as shirts.”
kids his age, Joe was interested in a friendly but competitive guy. With In most cases you’d be half right;
the possibility of building some a smile on his face, Joe shook my however, Joe Mazza has proven
muscle, so he joined up—and the hand and confidently told me that, himself on the platform with and
powerlifting world is now better because a lot of people hadn’t heard without a shirt. As I said above, he’s
for it. Joe put in many hours of of him yet, he was going to surprise the two-time MHP Kings of the
sweat and blood at that gym and them by coming out on top in his Bench lightweight champion.
finally entered his first bench press weight class. That was bold talk In 2006 Joe weighed in at 165
competition in 1992. By that time considering how many top national pounds and benched 420 at the
he’d joined the police force, so his benchers had turned out for the first Kings of the Bench contest,
first competition was a police and event, but Joe backed up his talk and he did it without a bench shirt.
fire bench press bash. Armed with with his walk, and he won it. He’s He returned to defend his title in
his bench shirt, he ended up taking been hitting mega numbers on the 2007, made weight at 175 pounds
second in the 181-pound class with bench ever since. and benched 445 to take the show
a 370-pound press. Every time I’ve watched Mazza again. To explain how huge a 445-
Joe is the kind of man who sticks compete, he’s conducted himself pound bench is at 175 pounds’
with his goals, and it’s paid off for with dignity and shown a lot of bodyweight (same-day weigh-ins),
him in aces. His 20 years of hard support for his fellow lifters. That the biggest bench press of all time
work in law enforcement have got- says a lot about him. This winter I under those conditions at 165 was
ten him promoted to detective, and spent some time phone-conferenc- 485, so Joe is more than 90 percent
his 28 years of serious bench pressing with Joe, and we put together on his way to the biggest classic
ing have earned him the titles of this feature to celebrate his recent bench ever performed in his weight
GooglePages.com \ Josh Winsor
world-record holder and national victories and to pass on some of class by anyone on the planet.
champion. In addition to putting his valuable training knowledge to That’s world-class pressing power.
up the biggest super-shirt bench other aspiring power benchers. For you reps junkies, Mazza also
in history for the 165-pound class, On October 18, 2008, Joe Mazza competed in a power bench reps
Joe’s also the two-time MHP’s Kings again made powerlifting history by contest that my company put on.
of the Bench lightweight champ. super-shirt benching 675 pounds at After warming up backstage and

Power
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PowerliftingPics.com
taking three max bench Mazza benching at the Arnold
attempts onstage, Joe was
Classic. He’s done a 445 raw
given 15 minutes to rehy-
drate and take a breather. He bench at 175 bodyweight.
returned to the stage and, at
165 pounds bodyweight, hit 29 full- weight 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 body-
weight to 165 pounds
and try it yourself. I
highly recommend
PowerliftingPics.com
having four or five spot-

ters ghosting the plates
and bar while you do,
though, because odds
are it’s gonna come
crashing down on you when you fail 1998.
to make da press. “Five to six years ago Jim devel-
What the heck did Joe do in the oped the Joe Average Strength Sys-
gym to get to such a level of pound- tem. We primarily train with heavy
for-pound power? I’ll let him tell you band tensions, and that’s where I’ve
in his own words. made my strongest gains. The JA
Photo courtesy of Joe Mazza
• • • Strength System was founded on

“I train at Nazareth Barbell in Westside Barbell, Nazbar and Metal
J
oe Mazza Nazareth, Pennsylvania, owned by Militia principles. As Jim developed
Mike Miller. I train with and am the system, he discovered that by
coached by Jim Parrish. I’ve been focusing on the basic core exercises,
training with Jim off and on since we were able to make our biggest

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 supple-
ments 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 bench-
ing. 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 pre-
vent 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 work-
out.
gains. Rather than rotating through “The first exercise is a reverse
numerous exercises, we stick to bench with bands. Rather than
basic benching and rotate our hanging the bands from the top
band tensions. Similar to Westside of the power rack, Jim had a metal
Barbell, we alternate between a ladder made. We slide the pins into
dynamic-bench day and a max-ef- the third hole from the top and lay
fort-bench day. the ladder across the pins. We then
“The JA system consists of six hang the bands from the ladder.
cycles, each one lasting two weeks. When the bands are hung from the
The first week of each cycle is the top of the rack, they help to lift the
dynamic week, and the second is weight through the entire stroke. By
the max-effort week. The dynamic using a ladder, we are able to lower
week consists of a free-weight set to the bands closer to the lifter, which
failure, a touch set and speed work. enables him to lock out most, if not
We follow a strict rep scheme when all, the weight at the top of the lift.
doing our free-weight work, and “When doing our reverse band
that allows us to cycle ourselves to a bench, we focus on lowering the
peak on meet day. Our free-weight weight quickly and then throwing
work does not build strength, it just it back up. That helps to develop
indicates to us how strong we are speed when you’re maxing with free
at that time and it lets us know how weight—the faster you move the
strong we’ve become from doing the weight, the more weight you can lift.
heavy band work in our max-effort Again, we change the band for each
workout. max-effort week, thus changing the
“We then do a touch set, which is bar weight that we used. After one
similar to doing a negative, but we max-effort set we set up for a max-
focus on handling max-plus weight effort bench with the bands doubled
and bringing the weight down fast. from the bottom of the rack. That’s
Handling 150 pounds over your max the max-effort set that builds the
gives you the confidence to handle most strength.
max weight on meet day, and touch “The secret to building strength
sets must be done in a properly is not focusing on the muscle but,
altered bench shirt. We bring the bar rather, focus- (continued on page 198)

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(continued from page 195) ing on 400-pound bencher using bands shirt, you can lower the boards
your ligament and tendon strength. for the first time. There is no set bar by one, so a 3 board becomes a 2
I basically train at the same bodyweight due to the fact that everyone board, a 4 board becomes a 3 board
weight today that I did years ago, is different. and a 5 board becomes a 4 board.
and yet my bench has improved “Your first time through the tem-
from a 400-pound shirted gym
bench to a 705-pound shirted gym
plate you’re guessing the bar weight.
It’s better to be conservative and
Equipment
bench. Training with heavy band exceed the rep scheme than to miss, FlexBands. These are made
tension has greatly increased the especially on your free-weight set out of industrial-strength rubber.
strength of my tendons and liga- to failure. The suggested boards are A rubber band changes its shape
ments, which has then allowed my for someone around 5’10”. when subjected to tension.
muscle to lift more weight. Basically, There are two workouts When a Flex-
the JA system will allow a lifter to per week with several Band is
take what he has and make it stron- days 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.
The purpose of Benching with bands is a power developer.
the board work Sometimes it’s performed in speed style
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 in-
formation 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
Photo courtesy of Joe Mazza
level of lifter.
The suggested
band tensions
will be for an
approximate

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The Joe Average System Template—Weeks 1-6
Week 1 Week 4
Workout 1 Workout 1
Regular bench press x 12 reps (weight + reverse light band) 1x3
Touch set (max bench + 50 pounds) (weight + light band) 1x3
Speed bench 8x2
Workout 2
(135 pounds + doubled minibands)
3-board bench 1x3
Workout 2 (10 more pounds than week 2 + miniband)
3-board bench 1x3 4-board bench 1x3
(weight + doubled mini reverse bands) (10 more pounds than week 2 + miniband)
(weight + doubled mini reverse bands) (10 more pounds than week 2 + miniband)
5-board bench 1x3
(weight + doubled mini reverse bands) Week 5
Pullups with a weighted dip belt or with chains
hanging around your neck Workout 1
Regular bench press x 8-9 reps
Week 2 Touch set (same as week 1)
Speed bench (same as week 1)
Workout 1
Workout 2
(weight + mini reverse band) 1x3
3-board bench 1x3
(weight + mini band) 1x3
(10 more pounds than week 2 + monster
Workout 2 miniband)
(less bar weight than week 1 + monster (10 more pounds than week 2 + monster
miniband) miniband)
(less bar weight than week 1 + monster (10 more pounds than week 2 + monster
miniband) miniband)
5-board bench 1 x 3 reps
(less bar weight than week 1 + monster Week 6
miniband)
Workout 1
Week 3 (weight + reverse average band) 1x3
(weight + average band) 1x3
Workout 1
Workout 2
Regular bench press x 10 reps
3-board bench 1x3
Touch set (same as week 1)
(10 more pounds than week 3 + light band)
4-board bench 1x3
Workout 2 (10 more pounds than week 3 + light band)
(less bar weight than week 2 + light band) (10 more pounds than week 3 + light band)
4-board bench 1x4
(less bar weight than week 2 + light band)
5-board bench 1x5
(less bar weight than week 2 + light band)
used in powerlifting training, that to induce the more drastic shape barbell and anchored to either the
shape change is extension fol- change. In other words, as tension ground or under the bench so that,
lowed by compression, and then increases, the force needed to press when you’re holding the barbell at a
the shape change repeats itself with the barbell upward increases. That’s locked position, the bands are at the
each bench press rep. The larger the reason you often hear powerlift- highest tension level. They will train
the rubber band, the larger the ing band training referred to as force the eccentric, or lowering, phase
amount of force needed to change training or speed work. of the lift because they’ll pull the
its shape. Also, the more the rubber FlexBand training brings ten- bar back down to the ground. That
band changes its shape—that is, sion to a lifter’s bench press train- trains the muscles to gather kinetic
stretches—the more force is needed ing. The bands are attached to the energy when lowering the bar, so

Power
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The Joe Average System Template—Weeks 17-14
Week 7 Week 10
Workout 1 Workout 1
Regular bench x 7-8 reps (10 more pounds than week 4 + reverse
Touch set (same as week 1) light band) 1x3
Speed bench (same as week 1) (10 more pounds than week 4 +
light band) 1x3
Workout 2
3-board bench 1x3 Workout 2
(10 more pounds than week 4 + miniband) 3-board bench x 1 single rep
4-board bench 1x3 (weight + mini band)
5-board bench 1x3 (weight + mini band)
(weight + mini band)
Week 8
Week 11
Workout 1
(10 more pounds than week 2 + reverse minibands) Workout 1
1x3 Regular bench x 4-5 reps
(10 more pounds than week 2 + minibands) 1 x 3 Touch set (same as week 1)
Speed work (same as week 1)
Workout 2
(10 more pounds than week 5 + monster 3-board bench x 1 single rep
miniband) (weight + monster miniband)
4-board bench 1x3 4-board bench x 1 single rep
(10 more pounds than week 5 + monster (weight + monster miniband)
miniband) 5-board bench x 1 single rep
5-board bench 1x3 (weight + monster miniband)
(10 more pounds than week 5 + monster
miniband) Week 12
Workout 1
Week 9 1 single rep (weight + reverse average band)
Workout 1 1 single rep (weight + average band)
Regular bench x 5-6 reps (Skip the 2nd workout this week)
Touch set (same as week 1)
Week 13
Workout 2
(10 more pounds than week 6 + light band) Attempt a new max bench press personal record
4-board bench 1x 3 Skip the 2nd workout this week and then start over
(10 more pounds than week 6 + light band) with week 1 the following week and repeat the
5-board bench 1x3 entire program.
(10 more pounds than week 6 + light band)
you can gather energy for exploding grows with each inch that the bar pair of average bands (150 pounds
the bar upward to lock out. travels toward lockout. With these of resistance per pair and more if
Because they are high-tension resistance bands you will develop doubled). You can order them from
elastic bands, the resistance will be amazing power and strength. HouseOfPain.com, and they’re a
different through every inch of the To follow the program, you’ll need great investment if you’re serious
bar’s path as it travels upward and a pair of minibands (50 pounds of about lifting big weights.
downward. Resistance bands teach resistance per pair and more if dou- Bench boards. The main
you how to control the weight in bled), a pair of monster mini bands purpose of bench boards is to break
the lowering phase as well as build (80 pounds of resistance per pair up the bench press into different
speed and explosion in the upward and more if doubled), a pair of light points of the press. For example,
phase. They force you to press with bands (100 pounds of resistance you can place the 2 board on your
more explosive power as the tension per pair and more if doubled) and a chest. When training with boards,

Ray Hickman trains the 3-board bench.
You can make your own board accessory
with Velcro and some cut two-by-sixes.
it’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 2-
board 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 that’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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(continued from page 203) pause screw the boards together. Make when Gerard started up MHP, Joe
when you reach the board. Then, sure that you’re using a length of became one of the company’s very
when you start pressing, explode screw that will tightly secure the first sponsored athletes. As MHP has
straight up. So one major benefit boards together without sticking out grown to be one of the best nutri-
of the boards is that you build and the other end (unless you want a tional supplement companies in the
strengthen your lockout power by screw point being pressed into your world, Joe Mazza has risen to be the
overcoming sticking points. chest). number-one-ranked bench presser
When board pressing, take the If you don’t have access to a in the world in his weight class.
board and have one of your training power drill, you can seal the boards Anyone who trains hard knows
partners hold it on top of your chest. together using carpenter’s wood that recovery is the most important
Then perform a bench press, but glue. Glue the boards together, set side of the game. Common sense
bring the bar down into the boards something heavy on top of them, will tell you that Joe Mazza eats a
instead of touching your chest, and let them dry for 24 hours. You healthful diet and gets as much rest
GooglePages.com \ Josh Winsor
and press it back up into lockout. can also build an adjustable set of as he can. I asked him to describe
You use the same style of lifting as bench boards with Velcro. If you do his supplement program in detail.
you do for regular bench presses, that, make sure that you use small • • •
but you stop the bar on the boards, strips of industrial-strength Velcro. “Working with MHP during my
which is well above chest level. You want heavy duty stuff so it can entire career has been a key factor
You train at different heights survive the pounding it’s going to in my becoming a world powerlift-
above your chest, depending on the take, but you don’t want to put too ing champion. Having used MHP
number of boards you’re using, and much on each board or it’ll be very products the past several years
always come to a dead stop on the difficult to get the boards apart while making my rise to the top of
boards, which takes the momentum when you want to separate them powerlifting competition, I can tell
out of the lift. and change board heights. you firsthand these products are the
To build the boards, go to your best. MHP products make a measur-
local hardware store, purchase some
eight-foot two-by-six planks and
Supplements able difference in my powerlifting
performance, enough to help me
cut them into three-foot sections. Joe’s been friends with Gerard lift over 600 pounds at a bodyweight
(Some hardware stores, like Home Dente, the CEO of MHP (www.Get of 165 pounds. From competing at
Depot, will cut them for you for a MHP.com ) since they were teenag- the top level of powerlifting, I know
nominal fee.) Use wood screws to ers training at Olympia Gym. So firsthand that MHP is the number-

Power
SURGE
one brand among pow- BCAAs, glutamine and
erlifting athletes. arginine and 12-hour
“I want to share with delivery system pro-
you some of my favorite vide round-the-clock
MHP products that I muscle building and
have used to help me repair.
increase my strength. “Dark Rage.
“Probolic-SR. For years one of the
Obviously, protein is staples of my program
extremely important and a product I had
for muscle and strength great results with is D a r k Rage. It gives me even more
building. I try to get in a MHP’s TRAC-Extreme. energy, intensity and power. It also
minimum of 200 grams As many readers may contains beta-alanine, which pre-
of protein per day. As a know, MHP was the vents muscle fatigue and has en-
police officer, when I’m on first company to in- abled me to maintain more strength
the job, it is not always easy troduce the concept and power throughout my entire
to get protein intake; that’s why I of nitric oxide stimulation and workout. Unlike a bodybuilder’s
rely on Probolic-SR protein shakes, creatine with its original TRAC for- workout, I train for strength and not
two to three per day. Probolic-SR mula. Then a few years later they for the pump; however, when I was
has some unique features that set added even more horsepower to the training for the Mr. Olympia bench-
it apart from other protein pow- formula with TRAC-Extreme. Now for-reps meet, I definitely got amaz-
ders and make it more beneficial they have totally taken preworkout ing pumps with Dark Rage’s EPO
for powerlifters. Its high levels of supplements to a new level with technology. (continued on page 214)

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(continued from page 210) “Dark muscles with glutamine. MHP’s released his first training DVD, which
Matter. While Dark Rage gives patented microfeed delivery system details the training that has enabled
me everything I need to fuel me protects the glutamine and makes him to become one of the strongest
through my workouts, Dark Matter it 300 percent more bioavailable so lightweight benchers of all time. Joe
gives my body what I need to reap the muscles use it. The patented is currently one of the few benchers
the benefits of my intense training delivery also provides a 12-hour ever to super-shirt-bench more than
sessions. I take it immediately after feed to keep you anabolic and four times his body-
my workouts. It’s designed with a prevent muscle break- weight. He’s also one of
special technology down. the very few benchers
called high-veloc- “Cyclin-GF. This to raw-bench more
ity nanophysics, is a product I have than 400 pounds in
which allows the been taking for the competition at 165
ingredients to be past year. It’s a revo- pounds bodyweight.
absorbed quickly lutionary nighttime Joe’s success is one
and maximizes anabolic growth for- of the many testa-
the anabolic mula. Sleep, rest and ments to the “Joe Aver-
window, the key recovery are critical, age Strength System”
postworkout and Cyclin-GF puts me (though he’s not the
opportunity of in a deep REM sleep, “average Joe” from
muscle growth increases testosterone, which the system
and repair. Dark growth hormone, IGF- got its name), a DVD
1 and also helps featuring Mazza that
to suppress details the eponymous
cortisol, basically creating system and how it can benefit any
the perfect environment for lifter, whether he or she is a be-
Matter spikes in- muscle growth and repair. ginner trying to bench-press 300
sulin, increases “Xpel. The only down- pounds or a seasoned professional.
protein synthesis side to taking all these Included is a detailed tem-
and loads the body MHP muscle-building plate that any bencher
with important supplements over can follow, with recom-
growth and recov- the years is that it’s mendations for band
ery factors. become harder and and bar weight com-
“T-Bomb harder to make binations for someone
II. It is used by weight as a 165- trying to bench around
almost every top pounder. Xpel is 300 pounds. Lifters ca-
powerlifter I know a great product, pable of handling more
to maximize tes- which allows me or less weight can adjust
tosterone. What to drop about accordingly. This DVD is
sets it apart from all 10 pounds in just only available at www.
other formulas is that it a few days leading GetMHP.com.
not only jacks testosterone but also up to my competition
keeps estrogen low and in check. so I can make weight. It Editor’s note: Sean
Maximum testosterone and mini- also contains important Katterle is the owner of
mum estrogen is what it takes to electrolytes, so when Hardcore Powerlifting
move heavy weight. I take three T- I’m dropping all that LLC, which produces
Bomb II tablets in the morning and water weight, I don’t lose any professional, classic
three before my workouts. strength. I highly recommend Xpel powerlifting competitions that have
“Glutamine-SR. Glutamine to any powerlifter who needs to cut taken place at the Europa Super
is very important for powerlifters weight.” Show, the Olympia Expo and the
because it helps improve recov- • • • Ronnie Coleman Classic Expo. For
ery. Heavy training can take its You can follow Joe Mazza’s cur- more information, visit Hardcore-
toll on your body, and if you don’t rent training in his Powerlifting.com. The site also
supplement with glutamine, training log features Ryan “BenchMonster”
chances are you’re not maxi- (http://joe Kennelly’s 90-minute documentary,
mizing your recovery. As a average “The Road to the Arnold,” which is
result, your workouts and board.proboards free for online viewing. Sean runs
strength will suffer. Many 17.com/). If you’d the message boards at HouseOf
people don’t know that like to watch Pain.com, and he writes and designs
the majority of glutamine him go through the HouseofPain.com weightlifting
gets used by the stomach the bench press blog. He also monitors the HouseOf
for fuel. The goal for pow- program he de- PainIronWear MySpace page and
erlifters and bodybuilders veloped with Jim can be reached by e-mail at SeanZil-
is not to fuel your gut with Parrish, you’re in la@HardcorePowerlifting.com. IM
glutamine but to fuel your luck. Joe has just
214 AUGUST 2009

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.
Triceps Pushdowns
GIRONDA
Decline Pulley Hugs
Neveux
Wrist Curls
Gironda invented the Larry Scott

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 varia-
tions that improved the result. For
Neveux \ Model: Will Harris
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

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 successful-
ly 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
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.
Seated wrist curls 12 reps
Neveux \ Models: Steve Holman and Jonathan Lawson Leg extensions 12 reps
Leg curls 12 reps
Standing calf raises 20 reps
Now the really crazy part:
Do the above six days a week.
Remember, this is a
monthlong program for get-
ting in the best shape in the
shortest time. The progres-
sion is as follows:
Barbell Drag Curls builders recruited too much front Week 1: One set of each exercise,
delt and not enough of the target six days a week.
muscle group.
He was also 100 percent against Week 2: Two sets per exercise, six
drugs and believed training each days a week.
muscle group just once a week Week 3: Three sets, six days.
worked only for “juiced” athletes.
Even Vince’s beginning programs Week 4: Three sets, six days.
were controversial, but they were
designed to transform a trainee’s After one month, for those who
body in the shortest amount of time. aren’t preparing for a movie role,
Vince’s programs worked. Movie Vince recommended dropping back
stars—including Denzel Washing- to a three- or four-days-a-week
ton, James Garner and David Carra- schedule—but the choice is yours.
dine—trained under Vince for roles, Don’t dismiss this routine—it’s
Neveux \ Model: Justin Balik
and most used his beginning rou- worked for hundreds, perhaps thou-
tine. By today’s standards, like most sands of people. IM
of his theories, it is controversial.

OFXT&W
JFXT
LONNIE TEPER’S
USA Championships Preview

Mark
Alvisi.
On Your Mark,
Set, Flex
Swami Sez Alvisi Will Win in Vegas
Before I tell you who’ll be sizzling at this season’s USA Champion-
ships, 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 Grigori
topping the huge men’s field and winning both the heavy- Atoyan.
weight 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 even-
tual champ. Kirk
Let’s dig into the Swami’s sphere and take a deeper DeFrancesco.
look at the potential contenders at the’09 USA.
SUPERHEAVYWEIGHT: Kirk DeFrancesco was

great in ’08 and finished second to Ed Nunn in this divi-
sion a year ago. If Kirk comes in a
tad sharper, the superheavyweight
crown can be his. The problem is, you can never
Teper
Malcolm
discount Grigori Atoyan, third last year and Marshall.
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
Jerome Ferguson.
Keith
224 AUGUST 2009 \ www.ironmanmagazine.com Williams.
REUNION
HOT DEBUT What else has BOBBLE
Big Apple Denise been BOB?
results. up to? He’s strong
Pages 227 and Pages 228 and shapely.
228 and 229 Page 229
victory would not be an upset.

Lee
Chulsey And I just got the word from Lindsay that the captivating Je-
Banks.
Graham. rome “Hollywood” Ferguson is returning to the Artemus Ham
stage. Now, Hollywood, are you at last going to nail it, condi-
tioningwise? 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
Troy Tate. around for more than a decade, looked his best in
years in ’08, when he finished fifth. I’d love to see
P.D. Ferguson and Devers pose one after the other; too
Devers.
bad they’re in different divisions. Rock the house,
fellas.
LIGHT HEAVYWEIGHT: In ’08 phenom Bran-

den 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
Photography by Roland Balik and Merv
Branden Pistol Pete Ciccone.

Ray.
Tamer El-
Guindy 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 body-
builder, but, is he good enough to finish at the top of the
class? Sorry, Scott, but the Swami sez that Shavis Higa,

OFXT&W
JFXT
who has captured USA titles in the lightweight and wel-
Shavis
terweight divisions, adds a third crown to his résumé.
Higa.
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!
WELTERWEIGHT: Victor DelCampo was the unan-

Scott
imous choice behind Higa in ’08, so, if the law of pro-
Turner.
gression 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.
Kam
LIGHTWEIGHT: Hometown boy Jimmy “I Want to Gallman.
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 defi-
nitely top what is always an extremely tough category.
Victor
DelCampo.
ADD USA—Okay, I have no
idea about the ladies’ contests but
Richard
will go out on a limb and predict
Moran.
that Ali Sonoma will become the
first ever USA Bikini champion.
Why? Because she looked great George Thibault.
when I announced her as the win-
ner at the Arnold Amateur a few
months back—and who else but
one of last month’s Rising Stars
Avidan
would I pick?
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,
Hector
which was held in conjunction with the NPC Pittsburgh
Cruz.
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 Jimmy
absence. Photographer Wild Bill Comstock assured me Nguyen.
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

requiring him to compete written into his con-
tract 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 Dug-
dale 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 correspon-
dent 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.
Pittsburgh 202-and-Under top five (from

ADD PITTSBURGH—Also, congrats to
left): Eduardo Correa, George Farah, Mark NPC Pittsburgh Light-Heavyweight and Over-
Dugdale, Jason Arntz and Ahmad Ahmad. all 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
Pittsburgh Pro/Pittsburgh Championships photography by Dave Liberman
Dave nothing but good things about the kid, and judging by the pictures
Johnson.
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 Cole-
man. Even King Kamali was there.
Youth Movement
Congrats to Evan Centopani on his victory at the New York
Seth Feroce and Pro on May 16. The 5’11”, 260-pounder waited 18 months after his
Jim Manion. overall win at the ’07 Nationals to make his pro debut—and the re-
sults proved that the 27-year-old defi-
nitely 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 Septem-
ber. Or is it? Some folks—me in-
cluded—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 improve-
Pittsburgh guest posers.
ments in his drive to become a viable
threat for the Sandow. Yogi Avidan
says Centopani can finish in the
Jabar Rick top eight if he does decide to do
Miles. Brewer. the O this year. Isaac Hinds says
Scott no way, albeit not quite in those
Foster. terms. I think a top-10 placing is
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

OFXT&W
JFXT
York Pro 202-and-Under competition. As you probably know, English re-
peated his win of a year earlier. Bet our bad picks really picked you up in the Evan
gym, eh, Kevin? You’re welcome. 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 Din-
ner in Palm Beach, Florida. Kevin
A long list of personalities from network English.
television, along with a host of legendary ath-
letes, were on the guest list, as was Solomon.
“The best part about visiting with nonbody-
building 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.” Joe Namath
So, how does Visser know about our Jay Cutler as op- and Dan
posed to the NFL’s Cutler? Because Lesley joined Mike Solomon.
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

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 Champion-
ships. 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 con-
ditioning 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
Teper
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 knowl-
edge 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 L.T. and Denise Masino. Above left:
Masino’s still got the biceps.
as possible. Lost me right there, Dougie. Not having abs
ain’t so bad after all.
ADD CATCHING UP—Although I had heard that De-

nise 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
Neveux
what turned out to be her 41st birthday. And do I need to tell

you how good she looks these days? Despite sharing some
Doug Brignole and L.T. 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 cer-
tainly 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
Teper
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.
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.
KYLE MAKES ALLEGRA SMILE—Allegra Kholey was an integral

Allegra
part of Pasadena City College’s championship women’s basketball team this
Kholey.
Teper
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 auto-
graphed 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,
that her year. She says she is going to get onstage San Marino, CA 91108;
Bob for the first time at my Junior Cal at the end of June. fax to (626) 289-7949;
Bonham. Could it be the next Iris Kyle in the making? I’ll keep or send e-mail to
tepernews@aol.com.
you posted. IM

LONNIE T EP ER’ S Ri si n g S tars
OFXT&W
JFXT
,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 Roland Balik
\ www.ironmanmagazine.com
OFXT&W
JFXT
,5210$1
Earskin
Presley
Age: 38
off-season
Height: 5’7”
Residence: Howell, Michigan
LONNI E TEPER’ S Ri si ng Star s
Occupation: Police officer

Contest highlights: ’08
6th; ’08 NPC Michigan
Championships, overall
Factoid: He coaches youth
basketball.
Contact: brockpower13@
yahoo.com

OFXT&W
JFXT
,5210$1
Andrea
Sieber Watson
Age: 28
Weight: 100 contest; 110 off-season
Height: 5’
Residence: Pensacola, Florida
m ios.co
Occupation: Respiratory analyst for
Gulf Power Company www.LiftStud
Contest highlights: ’09 NPC Junior

Isaac Hinds \
USA Championships, figure overall*;

’09 NPC Pittsburgh Championships,
figure overall; ’09 NPC Eastern
Seaboard Championships, figure
overall; ’09 NPC Panhandle
Showdown, figure overall
Isaac Hinds \ www.LiftStudios.com
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
* Earned pro card.

OFXT&W
JFXT
,5210$1
Jeff
Cook
Age: 41
off-season
Height: 5’4”
Residence: Burlington,
North Carolina
Occupation: A/R specialist
with Laboratory Corporation
of America
Contest highlights: ’08
3rd; ’08 NPC North Carolina
Championships, overall
Factoid: He played second
base for Elon College in
Elon, North Carolina
Contact: rotts4me@safe-
mail.net

3SPGJMFTJO0VTDMF
Roland Kickinger
Bodybuilder, Actor
3SPGJMFTJO0VTDMF
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 Queens” (cameo), “The Help,”
Vienna, Austria “Unfabulous” (recurring),
Years training: 25 “Home Improvement,” “Caro-
line in the City,” “Secret Diary of
Occupation: Global ambassador for Cyto- Desmond Pfeiffer,” “Hangtime,”
genix Laboratories, a leader in fitness and “Shasta McNasty,” “Team Knight
health dietary supplements; representative Rider”
and marketing of the True Group, Asia’s larg-
est fitness and wellness provider; Film work: “Raven,” “Peranmai,”
actor; producer; investor “Terminator Salvation,”
“Street Warrior,”
Marital status: Single but “Disaster Movie,”
taken “See Arnold
Run,” “Lethal
Children: One beauti-
Weapon 4,”
ful daughter, Nora
“Andre:Heart
Hobbies: Flying,
architecture, travel-
ing and exploring
new places in the
world, languages
and meeting new
people
Top titles: Mr.
Miami Beach,
Newcomer
champion, Eu-
ropean cham-
pion, National
champion-Aus-
tria. 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

of the Giant,” “Candy Paint,” minutes of interval cardio. After
“Shoot or Be Shot,” “15 Minutes completing my cardio, I stretch for
of Fame,” “Gone to Maui,” “Skip- 30 minutes. In addition I train in
py” martial arts three times a week.
How did you get into body- Training split: Day 1: chest and
building? I’ve always been back; day 2: shoulders, biceps, tri-
fascinated by the potential of ceps and abdominals; day 3: quads,
the human physique. I practiced hamstrings, glutes and calves; day
gymnastics for many years and 4: off from strength training
developed a competitive spirit.
Favorite clean meal: Seared wild
At the age of 14 I grew in height.
salmon marinated with lemon
I remember the moment when I
and home-grown herbs, tomatoes
first picked up a fitness magazine
marinated in pumpkinseed oil and
and was motivated by the looks
lemongrass.
of all the great champions in it.
That’s where I found my new Favorite cheat meal: Everything
passion and began a long journey, my mom cooks—Palatschinken,
starting with my first steps into a Zwetschkenknoedel, Kaiserschmar-
fitness club. ren, Milchnudeln, Reisauflauf and
my highly missed Topfenstrudel
Who or what inspired you
with vanilla sauce.
when you were starting out?
Stan Lee’s Hulk character por- values embody all that I believe What is your favorite supple-
trayed by Lou Ferrigno; the movie in. Making appearances on be- ment and why? Cytogenix Labo-
“Conan,” lead role played by half of Cytogenix and the True ratories and I teamed up after I
the one and only Arnold; Tom Group, conducting seminars and had a chance to try some of its new
Platz, who conducted a seminar appearing on talk shows and supplements. The first I tested was
in Vienna at the International filming movies internationally is Hardcore Strength Xenadrine RFA-
Gym; magazines published by Joe also very motivating. In addition, X. Last year I used it to get in top
Weider, such as Muscle & Fitness I am involved in many children’s condition for upcoming film proj-
and Flex, John Balik’s IRON MAN charities and nonprofit organi- ects. It gave me the edge I needed. I
and Robert Kennedy’s Musclemag zations such as Boys and Girls have taken it ever since to maintain
International, just to name a few. Club, Inner City Kids, Penny Lane a lean physique. This year at the
Foundation, St. Joseph Children’s Arnold Classic we introduced three
What obstacles have you Hospital, Zane Grey High School, brand-new products—our prework-
overcome? Coming from a for- Los Angeles Recreation and Parks, out nitric oxide powder, CytoNOX;
eign country and not speaking and I am a spokesperson for our postworkout recovery powder,
the language; however, I believe City of Hope Medical Center and Cytocell; and for the finishing touch
that obstacles are inevitable and Beckman Research Institute and overall definition, Taraxatone.
will make you better, stronger and (Walk for Hope and Fight for I like the products very much be-
wiser. I welcome them very much. Life). cause all of them have zero sugar
Do you have a quote or a and help me maintain my lean and
How would you describe
philosophy you try to live shredded physique for film and TV
your training style? My weight
by? I grew up with a philosophy work.
training is based on high-in-
written by mentor and longtime tensity principles. I keep my Fitness and career goals: My
friend Joe Weider, which I will al- workout brief, approximately 45 goals in fitness and wellness are to
ways believe in: “Strive for excel- minutes, with many compound continue to work with Cytogenix
lence, exceed yourself, love your movements, plus isometric con- and support and promote branding
friends, speak the truth, practice tractions and other intensity our product line. Opening at least
fidelity and honor your father and techniques. I focus on technique 73 more True fitness, wellness and
mother. These principles will help and form and make sure that yoga clubs in the next five years.
you master yourself, make you every set is executed with 100 Established in 2004 in Singapore by
strong, give you hope and put you percent focus and effort. Imme- founder and group CEO Mr. Patrick
on the path to greatness.” diately after strength Wee, this Asian brand has a pres-
How do you stay motivated? training I perform 20 ence in five countries, provid-
I’m thrilled ing the best yoga and fitness
to be an and wellness facilities. I want to
ambassador educate, motivate and entertain
of Cytogenix the public by producing my first
Laborato- season of “Health Kick,” slated
ries. I am for June 15, 2009. “Health Kick”
a strong will demystify healthful cooking
advocate of and promote optimum fitness
a healthy with easy-to-follow recipes that
and fit life- are natural, organic and good-tast-
style, so ing—and won’t break the bank. IM
the brand’s
3803&
RUTH SILVERMAN’S
• Spring Figure Crop
• Cal and N.Y. Pro Shows
&,5&8067$1&(
• Pump-pourri—Cali-style
Photography by Ruth Silverman, Roland Balik and Merv
FABULOUS
FIGURE BLOSSOMS Meriza
DeGuzman
SPRING CROP
looked her
best ever at
the Cal Pro
and took
fourth.
Man, those
supple-
ments must
be good
(see last
month’s
Pump)!
“Call
me
Alicia
Renee.”
Bradford
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 Caro-
lina. At the Cal, rookie Alicia Harris quickly learned she’d have to keep folks
from confusing her with another recent pro named Alicia.
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, Rosa-
Maria. 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 Gon-
zales, 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
TAUTI AND NICE

The real contest
It was a different dressing in Cali was for the
room from previous years third-place Olympia
1 qualification. After
at the Veterans Memorial
Auditorium but the same more than the
fun time. With several hours usual number of
before the Cal Pro Figure contestants were due onstage, the mixes and matches
talk naturally turned to peanut butter and rice cakes. at the judging, the
panel settled on
1) Carin Hawkins offered me some (I think it was Carin), Kristi Tauti.
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.” AUGUST 2009 241
3803&
&,5&8067$1&( VEGAS BOUND
Isobelle Turell,
seventh-placer
NEW YORK FLEXIN’
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 bot-
tom dollar that
‘Belle won’t
be the big-
gest 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 SCENE IN NYC Nancy Lewis (left) could only manage 14th
16, succeeded wildly— in her much-ballyooed return to the posing platform, while
another perfect score. 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
in Oxnard, as well as 2)
Columbus, Ohio, cookies
The new dressing room Becky Clawson and Natalie
had two pluses over the Calland. 3) Catherine Hol-
old one: air-condition- land did her best Natalie
ing and an outside door. Calland impersonation,
Even so, the Cal is a huge while Deanne Brown
show, and the gals got kicked back, waiting for-
plenty of bonding time. showtime—or perhaps
1 dreaming of Nutella.
At long last the sweats

JUST
BECAUSE
NEWSWORTHY NOTES
PIONEERS
Shelsea
Montes and
Stacey Oster,
the top two
in the overall
balloting at
the Junior
USA, are the
Isaac Hinds \ LiftStudios.com
IFBB’s very
first “bikini
pros.” Yeah,
I’m still
grappling
with the term
too. 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
BREAKTHROUGH
Bradford
an amateur for
PERFORMANCE Dr. long. Pr-r-r-r.
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 SPEAKING
IFBB P.R.O. OF THE
JUNIOR USA
Power couple
Shannon
Meteraud
and Tres
Bennett have
built the
show into a
powerhouse
and a
destination
LOVE THE SUIT Folks competition
pondering what the judges for pro-
are looking for in bikini card-seeking
might consider the curves babes in
of NPC champ Michelle fitness, figure
Gullet, who followed her and bikini.
overall victory at the San More than
Diego by taking the big- 220 athletes,
gest trophy at the Cal. Of including also
course, in fitness or figure bodybuilders,
a suit worn this way would convened in
be considered more clini- Charleston
cal looking. for this year’s
festivities.

3803&
&,5&8067$1&(
PUMP-POURRI—CALI-STYLE
Above: IM’s elu-

sive Jerry Fredrick
comes out from
behind the camera
to say hi to Nancy Alicia Renee and Amy
Georges (center) O’Neill make pro-debut
and Cal bikini memories. Is that a pack
contender Kathy of rice cakes peeking out
Everton. from under Alicia’s arm?
Right: Later, I grab

a shot while Jerry Figure fatigue.
is posing Crystal My apologies
Lowery. to Amy Lee
Martin for not
Autumn gets a dose
recognizing
of the limelight as Bet you’re her in clothes—
she, mom and the wondering and it was
trophy are stopped where early in the
for another Kodak Kristin evening, too.
moment on their way Nunn’s
to the door. pants are.
Is judge Marlene Dodson offering

Zhanna Rotar some cake or some
cake-in-the-face? Zhanna, who ar-
ranged 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 That Adela
a judging Garcia is
where some such a cut-
dude didn’t up! No, she
shout, didn’t really
“Look promise to
at those do this to the
calves!” competition
as Tanya at the Europa
Merryman Super Show You can contact Ruth
hit the Fitness on
Silverman, fitness, figure
stage? August 14.
and women’s bodybuild-
ing reporter and Pump
Lorena Cozza’s English is & Circumstance scribe,
almost as good as my Ital- in care of IRON MAN,
ian, but some things are 1701 Ives Ave., Oxnard,
universal. What will she CA 93033;
eat tonight? “Chocolate, or via e-mail at
ice cream, pizza.” ironwman@aol.com.
/$',(6
1,*+7$7
7+($512/'
Photography by Roland Balik and Merv
’09 Ms.
International
Iris KYLE

’09 Fitness
International
Jen HENDERSHOTT

’09 Figure
International
Zivile RAUDONIENE

,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 O’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
Femme by Steve Wennerstrom,
Physique
IFBB Women’s Historian
Ms. Olympia Turns 30 Ms. Olympia Champions

1980—Rachel McLish, USA
1981—Kike Elomaa, Finland
For those ardent fans who have bodybuilder worth her weight in 1982—Rachel McLish, USA
followed women’s bodybuilding protein powder aspires to be in-
1983—Carla Dunlap, USA
from its earliest days, it’s difficult vited to enter.
to fathom the reality that the Ms. Over the years the contest has 1984—Cory Everson, USA
Olympia contest will turn 30 on singled out the women who are
1985—Cory Everson, USA
September 28, when the 2009 edi- now legendary in the sport. Lenda
tion takes place in Las Vegas. And Murray leads the way as the most 1986—Cory Everson, USA
if that isn’t enough to sufficiently successful female bodybuilder of
1987—Cory Everson, USA
jog your memory, consider that it’s all time with eight Ms. Olympia
been 20 years since Cory Everson crowns to her credit. She, with six- 1988—Cory Everson, USA
won her last Ms. Olympia title in time Ms. O Cory Everson and the 1989—Cory Everson, USA
1989. Time does indeed fly. first Ms. Olympia, Rachel McLish,
An event that has evolved into will forever be recognized as a stal- 1990—Lenda Murray, USA
the world’s most prestigious contest wart trio of pioneers who contrib- 1991—Lenda Murray, USA
for female bodybuilders, the Ms. uted mightily in the development
Olympia is the pinnacle of com- of the sport. 1992—Lenda Murray, USA
petitive muscle display that every It’s interesting to note just how 1993—Lenda Murray, USA
1994—Lenda Murray, USA
1996—Kim Chizevsky, USA
2000—Andrulla Blanchette,
England (LW)*; Valentina
Chipega, Ukraine (HW)*
2001—Juliette Bergmann,
Rachel McLish. Kike Elomaa.
Holland
2004—Iris Kyle, USA
2005—Yaxeni Oriquen, Ven-
ezuela
Wennerstrom
*No overall winner was

Wennerstrom
selected in 2000.

Cory Everson.
elite the contest fitness and figure

itself has be- divisions, along
come in terms with the fledgling
of competitor bikini category,
numbers. Since serving to further
its inception push along the
in 1980 thou- evolution of how
sands of athletes women challenge
worldwide have their physicality
aspired to qualify through muscular
for it, but, in fact, development, the
only 210 women next 30 years will
representing 28 no doubt offer
countries have even greater fron-
made it to the tiers of accom-
Ms. Olympia plishment.
stage over the Carla Dunlap.
past 29 years. Ms. Olympia
Wennerstrom
Just 210 body-

Firsts
Neveux
builders out of
an international • The first Ms.
cast of countless thousands chasing of the sport. Olympia contest was held on Au-
the dream of entering this contest. Today women’s bodybuilding, gust 30, 1980, in the ballroom of the
Virtually all who did make it with the Ms. Olympia as its pre- Sheraton Hotel in Philadelphia.
would freely admit it was a thrilling mier event, continues to thrill its • The first Ms. Olympia promoter
experience and the culmination of participants and fascinate its loyal was George Snyder.
their efforts to reach the pinnacle fans. And with the relatively new • The first Ms. Olympia was
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Texan Rachel McLish. trum, New Yorker Nicole
• The first time the contest was Bass holds both records as
held outside the United States the tallest-ever Ms. Olympia
was in 1984, when it was staged at contestant and the heaviest,
the Place des Arts in Montreal. It standing 6’2” and weighing
was also Cory Everson’s first of six 204 pounds in 1997.
straight Ms. Olympia victories. In addition:
• The first non-American Ms. • A field of 20, 17 of whom
Olympia was Finland’s Kike Elo-
maa in 1981. The title would not be
taken by another non-American Kim
again until 2000, when England’s Chizevsky.
Andrulla Blanchette and Ukraine’s
Valentina Chipega captured their
respective weight classes. No over-
all was chosen that year.
• The first Fitness Olympia con-
test was held at the Atlanta Civic
Auditorium in Atlanta on Septem-
ber 8, 1995.
Andrulla
Blanchette.
Josef Adlt
Lenda Murray.
Neveux
were from the United States,

competed at the first Ms.
• The first and only time the Fit- Olympia 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
Ms. O Factoids both 1995 and ’96, as Lenda Murray
Neveux
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 com-
trivia that have petitor was 17-year-
helped shape its Iris Kyle. old Laurie Johnston
legacy. For ex- in 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) stand- ranks.
Valentina ing 4’11” make • The slimmest
Chipega up what can be margin of victory
fondly referred was one point in
to as the Itty 1991, when Lenda
Neveux
Bitty Muscle Murray edged Bev

Committee—the Francis by a final
• The first Fitness Olympia cham- most diminu- score of 31 to 32.
pion was Mia Finnegan. tive statures to IM
• The first non-American Fitness grace the lineup.
Olympia winner was Denmark’s Meanwhile at
Saryn Muldrow. To date she is the the opposite
only non-American to win that title. end of the spec-
Neveux

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 supplementa-
tion for women. The best
thing about fitnessrxmag.
com/forums/ is undoubt-
edly 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 indus-
try. 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 out when I can. So if you’re a gal looking for a place to
Eric Broser.” The ladies on the board are so sincere meet, communicate with, support and be supported
and passionate about their desire to help themselves by others with similar aspirations, you really should
and each other that I take great pleasure in helping 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 member-
ship 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 in-
dustry, I highly recommend that you become a
part of this community.

>DVD Review: Flex Wheeler’s “Hardbody”
Although “Hardbody” hit the scene (on VHS—re- least one Sandow
member that?) about 15 years ago, I have to say that it on his mantel. If
remains one of my all-time favorites of its genre—you you’re new to the
know, where you watch your favorite bodybuilder go sport, I urge you to
through his workouts, pose and maybe even eat some- check out “Hard-
thing. Filmed in 1993, when Gold’s Gym was stacked body.” Flex Wheeler
with top amateurs and pros, waistlines were nice and is one of the best
tight, synthol was still an idea—a crappy one, I might pros ever to grace
add—I actually had hair on my head, and Flex Wheeler an IFBB stage.
was the hottest new bodybuilder in the IFBB, “Hard- I watched it the
body” has become a classic. other day for the
The viewer gets to watch Flex, in outstanding con- 10th-plus time,
dition, and his close friend and training partner Rico and my motivation
McCinton get put through their paces by the one and for improving my
only Charles Glass. The training footage is not only physique jumped
inspiring—damn, Flex looks amazing—but also highly to yet another level.
entertaining, as these three offer up some pretty hilari- Get your copy of
ous gym banter. “Hardbody” on DVD
Amid all of the joking and teasing, however, you’ll at www
witness some pretty hard training, and by the end you’ll .Home-Gym.com.
shake your head in wonder that Flex doesn’t have at
and rep range—for years on end, it will eventually no

>Broser’s Net Results Q&A longer need to overcompensate by growing larger and
stronger as a protective response to your training. You
The Power/Rep Range/Shock innovator answers your need to add variety to your program, thereby forcing
questions on training and nutrition. your body to deal with new and unique stressors that
will again force it to overcompensate by adding new
Q. For the first couple of years of my training lean tissue.
I had pretty good results. Now, however, I seem As I see it, your problem is twofold. You’ve been
to have hit a wall on most bodyparts—most of using the same basic exercises, which focus on only
all chest. My routine is basic and heavy: barbell the midpoint in the muscle’s range of motion. You need
bench presses, 4x6-8; barbell incline presses, to incorporate movements that supply a great amount
3x6-8; weighted dips, 3x6-8. I continue to in- of force in both the stretch and contracted positions
crease the weight I lift, and my form is really of the range of motion as well. Because you’ve been
good. I’ve considered incorporating other types doing only six to eight reps, you’re hindering over-
of movements, but I thought the heavy basics all muscle-fiber recruitment as well as focusing on
were best. Can you only a limited amount of
give me some advice? the body’s physiological
machinery that can lead
A. Unfortunately, while to hypertrophy. Broaden
I tend to agree that basic your training horizon by
movements give you the implementing some new
Neveux \ Model: Dan Decker
most bang for your buck techniques, exercises and

and that lifting “heavy” and protocols into your work-
progressively—as in get- outs.
ting stronger—is a good I recommend that you
basic strategy, bodybuild- combine my Power/Rep
ing isn’t so cut and dried. Range/Shock training sys-
You see, the human body tem and Steve Holman’s
is amazingly adaptable, Positions of Flexion exer-
and you can fool it for only cise-selection methodolo-
so long. gy, which will address both
If you continue to bom- of those limiting factors.
bard your muscles and P/RR/S is a cyclical pro-
central nervous system gram that has you chang-
with the same basic stress- ing workout protocols on
ors—in this case, exercises a weekly basis, while POF
provides you with exercises
AUGUST 2009 255

086&/(,16,7(6
that will optimally challenge the target muscle over its torture, um, I mean training, I’ll give you the basic prem-
full range of motion—midrange, stretch and contracted ise: Use training techniques proven to cause maximum
positions. muscle trauma, and follow that by immediately pursu-
This is a three-week cycle for your chest: ing the most intense muscle pump possible to feed
the damaged tissue as much nutrient-, hormone- and
Week 1: Power POF oxygen-rich blood as possible. Sounds simple, right?
Bench presses 4 x 4-6 Yes, simply painful—but extremely effective for breaking
Incline flyes 3 x 4-6 stubborn muscles out of plateaus.
Cable crossovers 3 x 4-6 I know what you’re thinking: “Thanks, Eric, but could
you give me an example of what you’re talking about?”
Week 2: Rep Range POF Well, of course. This is IRON MAN, and we’re all about
Barbell incline presses 4 x 7-9 practical application and how-to.
Flat-bench flyes 3 x 10-12
Pec deck flyes 3 x 13-15 Sample split:
Monday: Chest, biceps, abs
Week 3: Shock POF Tuesday: Quads, hams, calves
Superset Wednesday: Off
Weighted dips 2 x 8-10 Thursday: Lats, lower back
Decline flyes 2 x 8-10 Friday: Off
Low cable crossovers (drop set) 3 x 8-10(4-6) Saturday: Shoulders, traps, triceps
Sunday: Off
Try a few cycles of this program, and I guarantee you
that the combination of unique stimuli from week to Sample FD/FS back workout:
week and working a muscle optimally through its entire Deadlifts (tempo: 2/0/X) 4 x 3-4
range of motion will spur new growth in your chest— Weighted wide-grip pullups
and more than likely in all other bodyparts too. [Note: (tempo: 6/1/X) 2 x 4-6
For more on POF, visit www.3DMuscleBuilding.com.] Close-grip seated cable rows
(tempo: 1/4/X) 2 x 6-8
Q. I’m an avid user of the P/RR/S training One-arm dumbbell rows (tempo: 1/4/X) 2 x 6-8
system, and it’s working brilliantly for all Undergrip barbell bent-over rows
bodyparts—except my back. Yes, it has grown, (tempo: 1/0/1) 1 x 25-30
but it still needs a lot more mass before I Stiff-arm pulldowns (tempo: 1/0/1) 1 x 25-30
can move up to the next level of bodybuilding
competition. I will work as hard as I have to— Note: When using FD/FS, it’s important to implement
just tell me what I can do. the following nutritional strategy:
A. Questions about lack of back development are ex- Preworkout: 30 to 50 grams whey protein, 30 to 50
tremely common, chiefly because it’s the most difficult grams carbs, one gram vitamin C
bodypart to develop a solid mind/muscle connection Intraworkout: 10 to 15 grams BCAAs, 10 to 15
with and many trainees use weights that are too heavy grams glutamine, 30 to 50 grams liquid carbs
for proper form. So before anything else, I want you to Postworkout: 30 to 50 grams whey protein, 30 to 50
make sure that you’re performing your back exercises grams high-glycemic-index carbs, one gram vitamin C,
with spot-on positioning and mechanics and focusing five grams creatine
on the stretch and contraction in your back on every
single repetition. Several studies have shown that a Train your back in this manner for four straight weeks
strong mind/muscle connection leads to the recruitment while still using P/RR/S for the rest of your bodyparts.
of more muscle fibers, which in turn will hasten muscle After four weeks return to P/RR/S for your back for two
growth. cycles (six weeks) before using FD/FS again. Shoot me
Assuming you’ve taken care of the above, I’m going an e-mail and let me know how it worked for you. Best
to make two more suggestions that should not only get of luck.
your “wings” spreading further but also make your back
resemble a gnarly mountain range of assorted muscle. Editor’s note: Eric Broser’s
Split your workout so that you’re training your back new DVD “Power/Rep Range/
on its own and giving it a rest the days before and after Shock Max-Mass Training Sys-
your back attack. That will guarantee that you will be full tem” is available at Home-Gym.
of energy for every back workout so that you can hit it com. His e-book, Power/Rep
with the utmost intensity and also that you permit opti- Range/Shock Workout, which
mal recovery and repair to take place once the damage includes complete printable
has been done. workout templates and a big
Speaking of damage, that brings me to my second Q&A section, is available at
suggestion: Use FD/FS, or Fiber Damage/Fiber Satura- www.X-traordinaryWorkouts.com. IM
tion training. If you’re unfamiliar with that method of

by Jerry Brainum
Muscle Destruction From Steroids

Anabolic steroids are synthetic, structurally modified That means some steroid users experience unusual
versions of testosterone. They are termed “anabolics” be- or rare side effects. Why that happens is unknown
cause they provoke reactions in muscle and other tissues but probably has something to do with genetics or
that result in either growth or stabilization of the tissues. individual susceptibility. One recent case study illus-
Anabolic steroids have legitimate medical uses, such as trates the point.
preventing excessive tissue breakdown. Athletic use of A 39-year-old previously healthy amateur bodybuilder
steroids, however, is far more publicized than their medical reported to an emergency room with excruciating pain and
applications. Bodybuilders and other athletes who use ana- inability to move his right shoulder after an injection of
bolic steroids often self-medicate with dosages far above steroids in that shoulder, which was followed by a shoul-
what medical treatment requires. In line with the adage der workout on the same day.1 He trained five days a week
“Only the dose determines the poison,” those using large and had done so for the previous eight years. For the past
doses of steroids or several of the drugs simultaneously can seven years he had also used anabolic steroids. Deploying
be subject to systemic side effects: liver problems, negative a 23-gauge needle and sterile technique, he injected ste-
changes in blood lipids and heart structure, fluid retention, roids into his shoulder four times a week. He denied doing
gynecomastia in males, virilism in women, inhibition of any type of abrupt overstretching exercise that could have
testosterone production and possible adverse behavioral caused a severe muscle strain.
changes in susceptible individuals. The physical exam showed that his right deltoid was
While all of those side effects are possible in theory, in swollen and tense, with the skin around it red, tender and
reality they rarely occur. Athletes monitor themselves for warm. He had no apparent bruising and no fever. The
adverse effects, although rarely under the care of a physi- picture became clearer when blood tests revealed a cre-
cian. They use other drugs to mitigate some of the side atine kinase enzyme level of 18,200—normal is below 195.
effects of large doses, such as estrogen-blocking drugs to Creatine kinase is an enzyme that adds a phosphate to
prevent estrogen-related side effects. creatine in muscle, thereby helping the muscle store cre-
Idiosyncratic reactions, however, are always possible. atine. 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 body-
builder’s blood potas-
sium, 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 mus-
cle, infections and
inflammation. One
type, which is called
exertional rhabdo-
myolysis, occurs
when muscle cells are
damaged by unaccus-
tomed exercise. For
example, untrained
persons who exercise
in hot, humid weath-
er can develop it, but
it can also occur in
well-trained athletes.
Switching to a new

mode of intense training without prepa-
ration 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 materi-
als, such as CK, minerals and other enzymes.
In severe cases myoglobin, the oxygen-carry-
ing 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 imme-
diate 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-train-
ing machine. He experienced severe muscle
cramps and a day later showed up at the When muscle is damaged, even with intense exercise, creatine kinase is
hospital. He was given an anti-inflammatory released into the blood. Having large amounts of it in the blood points to
drug but returned two days later, still in severe severe muscle damage.
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 in-
ate to alkalinize his blood and prevent myoglobin pre- jectable Winstrol are veterinary versions not subject to the
cipitation in the kidneys. He received cortisone to relieve same quality control as drugs slated for human use. A more
inflammation, Valium to relax his muscles and Tylenol for likely possibility is that the bodybuilder had a compart-
pain. ment syndrome, the name given to a swelling of the fascia
The dancer had used two steroid drugs, Winstrol and Pri- that surrounds muscle. Usually occurring in the calf, it’s
mabolan, four ampoules rare in the shoulders because
each a week apart. Be-
fore his pain set in, he’d
used only one ampoule
Several cases of of the higher mobility of the
shoulder and its attendant fas-
cia. Only three previous cases
of Primobolan a few days
before, injecting it into
exercise- or drug-related were reported in the medical
literature, and they involved
his thigh. His treatment
proved successful, and
rhabdomyolysis in drug overdoses or intoxication
after minor trauma.
he was released from the
hospital.
long-distance runners, The analysis was that the
bodybuilder suffered in-
Reports involving
bodybuilders have been
football players and creased compartment syn-
drome due to the injected
sporadic and may have
been written off as se-
military personnel fluid, causing a blood
clot, which decreased the
vere muscle strains. One
40-year-old bodybuilder
have been reported in elasticity in the shoulder
fascia. Compounded by
who initially denied
using any anabolic ste- the medical literature. the bodybuilder’s grow-
ing shoulder muscle mass,
roid or other drugs suf-
fered rhabdomyolysis in Reports involving those factors increased the
intracompartmental pressure.
his biceps. In fact, he’d
also injected Winstrol bodybuilders have The shoulder workout that
followed amplified the effect
into the affected shoul-
der, leading the attend- been sporadic and of limited blood flow, which
resulted in the characteristic
may have been written

ing physicians to suspect muscle breakdown. His treat-
that the injection itself ment proved successful, and
had caused the local- he returned to normal training
ized rhabdomyolysis.
The doctors suggested
off as severe muscle with no evidence of kidney
problems.
that he might have had
a toxic reaction to the
strains.
%PEZCVJMEJOH3IBSNBDPMPHZ
Most surprising the other hand, Nolvadex has both agonist and antagonist
properties. That is, when used in high doses for extended
about the new times, it may act more like an estrogen agonist. Animal
studies show that extended use of Nolvadex interferes with
Nolvadex study the activity of two testicular enzymes involved in testos-

terone synthesis, although that hasn’t been confirmed in
human studies.
was the finding that What’s interesting about Nolvadex is that recent research
the metabolite that directly compared it to the newer and supposedly

more effective aromatase-inhibiting drugs found that
endoxifen didn’t Nolvadex appears to be more effective in preventing

gynecomastia and other estrogen-related effects in
men. How can that be?
just block the A study presented at a scientific conference related to
breast cancer research may provide the answer. Research-
estrogen cell receptor, ers from the famed Mayo Clinic explained that Nolvadex
isn’t active but is rather like a pro-hormone. In the liver,
as was previously enzymes convert Nolvadex into two metabolites that are
the effective versions of the drug, endoxifen and 4-hydroxy-
supposed, but actually tamoxifen. The study sought to explain why using Nolvadex
helps some women with breast cancer but not in others.
degraded it. The researchers found that an enzyme system in the liver
called CYP2D6 must convert Nolvadex into its active me-
tabolites in order for the drug to work. In some women that
system isn’t as active, which means that they don’t convert
How Nolvadex Really Works the Nolvadex into its most active metabolite, endoxifen. For
them Nolvadex doesn’t effectively treat breast cancer.
Tamoxifen citrate, or Nolvadex, is used to treat breast Most surprising, however, was the finding that en-
cancer, particularly in older women who have estrogen- doxifen didn’t just block the estrogen cell receptor,
sensitive breast cancer; 70 to 80 percent of all breast can- as was previously supposed, but actually degraded
cers are estrogen-sensitive. For years it’s also been used by it. No receptor means no estrogen cell activity. So drug
male bodybuilders on anabolic steroids to help prevent researchers are now at work producing a direct endoxifen
gynecomastia, or the formation of male breast tissue. drug, since that’s the actual active form of Nolvadex. The
Gyno is caused by an imbalance between estrogen and direct form won’t depend on liver enzymes to become ac-
testosterone, favoring increased estrogen. The steroid tive.
drugs convert into estrogen through the actions of aro- While this study involved in vitro, or isolated-cell, pro-
matase, an enzyme found throughout the body. The usual tocols, there is no reason to believe that the results don’t
practice for preventing estrogen-related side effects, which apply to men. The findings explain why Nolvadex works
include excess water and fat retention, is to take drugs that better in preventing estrogen-related side effects in some
either interfere with aromatase activity, such as Arimidex, men more than others. In addition, the fact that this active
or block estrogen cell receptors, such as Nolvadex. metabolite of Nolvadex actually degrades estrogen recep-
Nolvadex is the older of the two “estrogen solutions,” tors explains why the head-to-head studies comparing
and most athletes looking to lower estrogen now rely on Nolvadex to aromatase inhibitors showed Nolvadex to be
aromatase-inhibitors because of the notion that they’re superior in preventing estrogen-related side effects in men.
more reliable in diminishing estrogen. Nolvadex is also A notable bonus: Nolvadex is far less expensive than most
thought to interfere with the activity of growth hormone aromatase inhibitors.
and its anabolic product, insulinlike growth factor 1. On
the other hand, lowering estrogen too much, which is References
possible with extended use of aromatase inhibitors,
may interfere with the anabolic reactions involving 1 Farkash, U., et al. (2009). Rhabdomyolysis of the del-
androgen receptors and testosterone. toid muscle in a bodybuilder using anabolic-androgenic
Nolvadex is structurally similar to estrogen and can steroids: A case report. J Athlet Training. 44:98-100.
bind to estrogen cell receptors, thereby blocking estrogen 2 Adamson, R., et al. (2005). Anabolic steroid-induced
from binding to them. If estrogen cannot interact with its rhabdomyolysis. Hosp Med. 66:362.
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 Editor’s note: Jerry Brainum has been
the pituitary gland. That results in blunting release of gona- an exercise and nutrition researcher and
datropins, including luteinizing hormone, which controls journalist for more than 25 years. He’s
testosterone synthesis at the Leydig cells in the testes. The worked with pro bodybuilders as well as
reduced estrogen-feedback signal induced by Nolvadex many Olympic and professional athletes.
results in greater release of luteinizing hormone and higher To get his new e-book, Natural Anabolics—
Nutrients, Compounds and Supplements
blood testosterone. One author has noted that using 20
That Can Accelerate Muscle Growth Without Drugs, visit
milligrams of Nolvadex daily—a standard bodybuilding
www.JerryBrainum.com. IM
dose—can raise blood testosterone by 150 percent. On

Only the Strong Shall Survive
How to Overcome Sticking Points

by Bill Starr
S
ticking points bring prog- taking most of their nutritional that no one ever said going to the
ress to a grinding halt and supplements and no longer care gym x-times a week and doing a
can turn what normally how much rest they’re getting. sound program consistently will
are positive workouts into Training, diet and rest fit nicely elevate you into the elite ranks of
hours of disappointment. They’re together, but dropping even one strength. If everything proceeded
especially bothersome on an exer- of the variables from the routine in a smooth fashion without any
cise that you believe to be the most adversely affects all of them. Even if hitches, then 300-pound military
important in your entire program, your program does run up against presses and 600-pound squats
such as the back squat, power clean sticking points, a less-than-satis- would be commonplace. Of course,
or flat bench. Figuring out how to factory workout is far better than we know that’s not the case. To
move past the sticking point isn’t none at all. move to higher limits of strength,
always easy. In fact, it’s seldom easy. An even smarter approach is to you must learn how to overcome
When your numbers are climb- figure out how to overcome the sticking points.
ing upward steadily, going to the sticking point. Once you can do The first step is to reexamine
weight room is an enjoyable ex- that, you realize that you have a your form on the troublesome
perience. There’s nothing quite as degree of control over your train- exercise. You may have inadver-
satisfying as getting stronger and ing destiny. If you can get a certain tently slipped into some bad habits,
improving your physique in the exercise on the move again, when as often happens when someone
process. When a primary lift or two another one hits a plateau—and starts training with ambitious ath-
Model: Vince Galanti \ Photo Illustration by Brett Miller
go flat, however, those sessions are they all eventually do—you’ll be letes who are hell-bent on moving
no longer pleasant but become a much more prepared to deal with big numbers regardless of tech-
source of irritation and frustration. the problem. nique. The result is all that matters,
If it lasts only for a short time, it I’m going to present some ideas as there are no extra points for
isn’t much of a problem because that I have used on myself and the correct form. It is, however, a risky
you expect ups and downs over the many athletes that I have trained game to play in strength training.
long haul. When the sticking point over the years. Not all will work in When technique becomes faulty,
lasts six months or longer, though, every situation, but one might be the muscles and attachments that
many stop training altogether. useful in your case. If it doesn’t, are responsible for performing an
As a result, formerly health- try another, but by all means keep exercise don’t receive the attention
conscious individuals become less training while you’re attempting they need in order to get stronger.
selective about what they eat, stop to solve the riddle. Keep in mind Even more important, using sloppy

technique repeatedly is an invita- ture I tried in the Golden State had athlete who used his muscles: thick
tion to injury. turned sour, and I was sick of the chest, wide back and tree-trunk legs.
Take the practice of rebounding back-stabbing, anything-for-a-buck The students all greeted him
the bar off the chest on the bench mentality. I rented a small house warmly, and he went directly to
press—the norm, not the exception, next to the ocean and not far from the bench and started pressing.
in most gyms. When you do that the village of Kaaawa. The equipment in the weight room
over a long period of time, the mus- My original plan was to exercise consisted of a squat rack, a bench,
cle groups responsible for moving without any resistance other than four Olympic bars, an abundance
the bar upward off the chest get ne- my bodyweight, but it didn’t pan of plates and some dumbbells. The
glected. So when the poundages get out. Once I discovered how weak bench was from Sears, a flimsy
really heavy, you can’t rebound the I’d become, I sought out a place model intended for home use that
bar forcefully enough to achieve the to train. I knew there was a small had uprights that moved in and out
height you need to follow through weight room on the campus of to accommodate different shoulder
and finish the lift. Plus, the toll on Church College of Hawaii in Laie, sizes. At that time I was using just
your elbows, wrists and shoulders is not that far away and easily acces- over 300, and having that much
significant and will have to be dealt sible by bus. I told the athletic direc- weight over my face with the bench
with sooner or later. tor about my background and my creaking in protest made me very
The solution is never accepted desire to train in the weight room. uneasy. It didn’t seem to bother
well: You have to reestablish form. He readily agreed, with the stipula- John.
It may mean dropping way back tion that I help the other athletes He started out with 225 and pro-
down in weight and basically start- with their training. ceeded to jump 90 pounds on each
ing anew, using perfect technique. All the students who trained at subsequent set until he reached
Most people who have trained for Church College were from islands 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 across the Pacific: Samoa, Tahiti, I was duly impressed. He hadn’t
gut—especially the strength athlete Fuji, Tonga, plus the other islands trained for several months and was
who’s recognized as one of the best of the Hawaiian chain: Maui, the handling poundages that only a few
benchers in the facility—but refuse Big Island, Molokai and Kauai. In others in the country were capable
to do it because it’s just too damn exchange for scholarships, they of lifting. That bench sagged and
shattering to their egos. They’d rath- performed at the Polynesian Cul- moaned because it was forced to
er continue to pound their joints tural Center, which was adjacent support more than 800 pounds.
and be able to claim a high number to the college. I was the only haole How it held together I still do not
in a prized lift than use less weight there and no one spoke English. It know.
in front of their training mates. Well, was either their native tongues or a Everyone in the weight room
that still doesn’t get them past the pidgin version of Hawaiian, which I worked upper body exclusively. I
sticking point. was able to understand just a bit. was the only person who squatted
I realize that it’s hard. I never I picked up comments about and power cleaned and did high
liked using lighter weights either, someone named John Philip who pulls, overhead presses and dead-
after some sort of physical setback could bench more than 500 pounds, lifts along with flat benches. Since
or following a layoff—which, by but I took them with a grain of salt. my goal was to establish a solid base
the way, I took only once. Strength Whenever I’ve run across tales of before pushing the numbers up, I
is critical to our self-esteem, but somebody’s cousin who could lift a did all my lifts in extra strict form. I
if you want to achieve long-range full-grown steer or elevate an anvil paused the bar on my chest for my
goals, going back and starting from with one hand, they’ve turned out benches and stopped for a count at
scratch is quite often a necessary to be just that. Then John showed the bottom of my squats.
and rewarding move. up. He’d been coaching the college After about three weeks John
Over the years I’ve been around rugby team. The season had ended, approached me and introduced
only a few who were confident and he was back into training. He himself. He’d found out from the
enough in themselves to clean up was, indeed, an impressive indi- athletic director that I’d competed
their bad form habits. By far the vidual, cut from the same cloth as in weightlifting meets and had done
most memorable was John Phillip, Patera, Bednarski, Pickett and Doug some coaching. He asked if I would
the big Tongan I coached on Oahu. I Young. He wasn’t tall—my guess was help him get ready for a powerlifting
had moved to Hawaii from Califor- about 5’11”—and he weighed in the meet that was going to be held in
nia to redesign my life. Every ven- high 200s, but he had the build of an Honolulu in three months. I agreed

to do so but told him that he was He really was a remarkable athlete When you’re trying to clean up
going to have to change the way and living proof that if the desire is your form, it helps to have someone
he benched. He needed to learn there, you can accomplish a lot. around who knows the finer points
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 dif-
ficult.
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 Champi-
onships 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.
Model: Daniele Seccarecci

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 trav- hit the muscle groups it uses from a dropped and replaced with more
eling some distance to train with different angle. Let’s say your bench pure-strength movements. So rather
an experienced lifter or coach, but has stayed at the same number for than drilling on snatches, cleans
it will be well worth the time and a very long time. Put that lift on and jerks, they did high pulls, shrugs
effort. Should you know what needs hiatus and replace it with overhead and lots of work in the power rack.
to be done in terms of shaping up presses, weighted dips and steep in- All those who followed the change
your technique but hate the idea clines. That gives the flat-benching of routine said the same thing when
of using a lot less weight in front of muscles a much-needed rest and they returned to the more compli-
your buddies, train at a different will strengthen many groups that cated lifts: Their form was better
time for a while, or at home if you have been neglected. After a couple after the layoff.
have equipment available. Perfect- of months on that program reinsert Dumbbells can be most useful
ing form is always a good idea be- the flat bench, and you’ll find your- in jarring a lift out of complacency,
cause it will help in the long run and self moving upward right away. especially for upper-body exer-
lessen the risk of injury. I’ve also had success by changing cises and, to a lesser degree, pull-
I’ve noticed that whenever an the grip on pressing movements. ing movements. Heavy dumbbell
athlete hits a sticking point on a cer- When the overhead press was still benches, inclines and overhead
tain exercise that he deems impor- part of Olympic-lifting competi- presses force the muscles involved
tant, his first reaction is to do more tion, some of the York lifters would to work much harder than they
work on that lift by adding an extra do wide-grip presses to hit certain would with a bar because of the
day or doing more sets than usual. shoulder muscles more directly. It balance factor. Having to control
The problem with the approach is worked. What’s more, close-grip the moving dumbbells takes much
that in all likelihood the reason the benches done in strict fashion im- more effort than pressing a barbell,
lift is stuck is that it’s being over- prove the flat bench. and that translates to more strength.
trained. So more work only makes Laying off a lift that has gone Plus, it’s much harder to cheat with
matters worse. stale is usually a good idea. At York dumbbells than it is with a bar.
Instead of hammering away at Barbell, once lifting season ended Rebounding them off your chest
an exercise that’s floundering, try in June, programs were drastically only creates problems, as they’ll
this. Drop the exercise entirely and altered. The high-skill lifts were run in all directions. They have to

be guided upward, and that has a bottom on the squat. While you can You Can Get
positive effect on the muscles and
attachments being used in the lift.
start this from the finish of the lift,
most weak areas are either in the Bigger,
Power cleaning heavy dumbbells
and snatching one dumbbell at a
start or somewhere in the middle
range, so it’s best to start from the Stronger
time are good exercises for help-
ing you get your top pull stronger.
deep bottom and work up. Squeeze
under the bar loaded with 135 and Leaner
Faster Than Ever Before!
Again, the dumbbells have to be pounds, and stand up with it. That
pulled in a very precise line and will help you get the feel of what You dont have to burn hard-earned muscle
be under complete control from you’re trying to accomplish. Do as you melt away fat. Now you can actu-
ally build more muscle size and strength as
start to finish. They have to be only singles. Keep adding weight your abs get razor sharp and you get ripped.
turned over forcefully in order to be until you find your limit. Record Thats the attention-grabbing look you want
cleaned or snatched. Once you learn that number, and move the pins now, and the new FAT TO MUSCLE 2 shows
the feel of it, you can use it with a up to the middle part of the squat. you how. You’ll discover:
barbell very readily. Then repeat the procedure, and do
• Precise nutrition guidelines and diets- eat
Be conscious of the smaller the same for the finish. If you’re not to max out your muscles as pounds of ugly
muscle groups when trying to figure positive where the weakest area is, bodyfat dissappear. (Lear the Carb-Stacking
out how to break through a sticking you can do more than three posi- strategy that can transform muscle size and
point. It could simply be that hav- tions, but usually three are enough. stroke the fat-burning furnace. )
ing relatively weak triceps is hold- In this case it’s clearly the middle • Which substance-found in almost any
kitchen -is the ultimate aid of energy, better
ing your presses back. Or it may be where you were able to use only
muscular response and fat burning.
that your deltoids aren’t up to par. 505. Reset the pins at that middle • How dairy can help you burn fat- yogurt
When pulling movements hit the position, put 275 on the bar, and do cheese and milk can get you leaner.
wall, check to see if all segments of three reps with that weight. If it’s not • How to increase fat use with a minimum of
your back are receiving equal at- difficult, add weight and do another aerobic exercise, and why aerobics may be
tention. Same idea for the hips and triple. Try to find a poundage that a wasted of time for a lean, muscular look.
• The amazing direct/indirect Fat-To-Muscle
legs. I’ve had athletes badly stuck gives you three reps, and knock
training program-with this innovative routine
on their squats go on a hard and out five sets. It doesn’t matter what it appears as if you train a bodypart only
heavy calf raise routine, and sud- poundage you use in the beginning once a week, but you really train each twice
denly their squats were on the move on partial squats because you’re thanks to indirect work and each workout
again. I also had a powerlifter add going to be increasing it each time takes less thatn an hour.
20 pounds to his deadlifts after he you do them. When you’re able to • The 8 Key nutrients for faster fat burning,
including how much to take of each.
added calf raises to his program. handle 30 or 40 more pounds than
• Top 6 fat-to-muscle tricks. (great info)
Overtraining, as I’ve mentioned, you used the first time around, that • The10 rules for super en-
is a major reason for many sticking weak area will be much stronger, ergy. the secrests to melting
points, but where that’s not a factor, and the new strength will display it- away bodyfoat as you build
weak areas are the culprits. In order self when you do the full movement. lean, ripped musscle are all
to deal with them, you first have to Another way to use the rack to packed in this bulletin-eat-
ing plans, workout routines,
identify them. Sometimes they’re strengthen a weak area is with either metabolism-acceleration
rather obvious—perhaps weak pure isometrics or isotonic-isomet- techniques and the best fat-
adductors displaying themselves rics. I believe the latter is more ef- to-muslce-pack on more as
when your knees turn in during fective as it’s often difficult to tell if you burn fat, and look your
heavy pulls or squats or a lack of you are, in fact, exerting 100 percent hard, musclular best in record time.
trap strength on heavy cleans or
snatches. Most are so subtle, how-
of your effort against the stationary
bar. When you have weight on the
Just $9.95
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the opportunity to work out in front time, you know for certain. That’s 1-800-447-0008, offer ITS
of such an individual. That means because if you slack off then, the bar
you have to find the weak area your- will move away from the top pins.
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You believe your form is correct same place you had them for the ....................................................
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of inches below where you hit the is closer to the top pins.

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.
fore doing them. Lock-
ing into an iso hold on
cold muscles is asking
for a pulled muscle or
attachment.
Another rather sim-
ple way to strengthen
a troublesome exer-
cise is to give it prior-
ity in your routine. Do
it first on Mondays,
when you have the
most energy. Gaining
bodyweight is a tried-
and-true method of
blasting through a
sticking point. Add 15
or 20 pounds, and all
your primary move-
ments are going to
benefit.
Finally, if you find
Model: Moe El Moussawi
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
Start out with a light weight so can hold longer than a 12 count, you plenty of protein and getting the rest
you can determine what you’re need more weight. After a couple you need? Both are crucial for recov-
doing on the concentrated exercise. of workouts you’ll have a good idea ery. Have you been neglecting your
Squeeze under the bar, making sure of how much to use. Just do that nutritional supplements? Not getting
your feet are positioned correctly one work set. Isotonic-isometrics enough vitamin C or E or minerals
and your torso is where it should are condensed strength work, and a might be the reason everything has
be. Then elevate the bar up against little goes a long way. flatlined. Making some changes in
the pins. Tap them, and lower the Of course, you can seek out weak your lifestyle might be just what you
weight. Do that three times, and spots in pulls and presses in the need to break through some sticking
hold the third rep for a couple of same way and make them stron- points. If you’re fine on that score,
seconds. Add weight and repeat. ger with isos. A learning curve is however, try some of my ideas. All
Now decide how much you can involved. When you lock the bar you need to do is find one that works
handle for your work set. It doesn’t against the top pins, you must for you, and you’re on your way once
have to be on the money the first think about steadily increasing the again.
time around, but it should be close. pressure as the count gets higher.
Tap the top pins twice with the bar When you reach eight, you should Editor’s note: Bill Starr was a
and lock in the third rep, holding be squatting, pulling or pressing strength and conditioning coach at
it for an eight-to-12-second count. with absolutely all your might. You Johns Hopkins University from 1989
Here the time element is more im- should hold nothing back. Isotonic- to 2000. He’s the author of The Stron-
portant than how much weight is isometric contractions strengthen gest Shall Survive—Strength Training
on the bar. If you can’t lock into an the tendons and ligaments, which for Football, which is available for
isometric contraction for at least are the ultimate sources of strength. $20 plus shipping from Home Gym
eight seconds, use less weight. If you Be sure to warm up thoroughly be- Warehouse. Call (800) 447-0008, or
visit www.Home-Gym.com. IM
0JOE%PEZ
%20%(5%/$67
MIND/BODY
Weights: To Lift or Not to Lift?
T 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 consider-
ing lifting weights to improve your health and strength before
you’re 70 in a few months. Yes, no, maybe—couch, remote,
energy and force—their sheer gravity. It’s a powerful and excit-
ing 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
bowl of crunchies...you’re uncertain. strong in body, in mind and in soul. They build muscle and
Barbells and dumbbells are crude and unwieldy devices strength, as surely as they build character. They improve energy
designed for muscleheads, brutes and inmates. Hoisting the and endurance, as certainly as they improve acuity and physi-
objects is a tedious and nonsensical expenditure of time and cal calm. The iron, though cold and lifeless, is instructive and
a source of much labor and pain. Weightlifting at this time of endearing and dependable.
my life...hmmm...the idea sounds as appealing as tapping my Spirits are raised as the weights are raised. Patience grows
forehead with a ball-peen hammer or grooming alligators. I as the weights, sets and reps are counted and accrued. Physi-
must be losing my marbles. cal ability and utility advance as the lifter diligently practices his
I take it you haven’t experienced the fascination and fulfill- or her lifting skills. And they, the pursued skills, are not a thing
ment and fury of engaging the iron. You haven’t grasped of mindless routine. They are the graceful and deliberate ap-
a pair of hefty, well-balanced dumbbells, stood with them plication and performance of the body’s mechanics and the
suspended mightily by your sides and comprehended their mind’s focus.
Few things are more fulfilling than personal progress.
One workout leads to another, effort fortifies effort, con-
trol delivers control, and once-unattended physiological
systems respond and develop. The infamous clang-
ing 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 ques-
tion.
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 mole-
hills, 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 sim-
ple. You need an agreeable gym with the basic equip-
ment, 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
Neveux Ahmad Ahmad
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,

sound physical fitness, vigorous conditioning and gorgeous
good looks.
One caveat, potential metal-moving maniac: You’ve got to
5(67
eat smart to ensure that your devotion is effective—whole-
some foods, no junk, hearty protein, valuable carbs and good
Cherry Bomb
fats. No problemo. Easier than apple pie...a lot of which, by
B
the way, is not highly recommended. odybuilders
Hello. Are you still with me? Remember, the iron stuff is know how im-
guaranteed to please: muscle and shape, strength and health,
no matter how old you are. Some respond better than oth- portant sound
ers—we’re all different—but we all respond positively. Trust sleep is to packing on
me. I’ve been both young and old. I’ve known both youth and
maturity. muscle. The deeper
Finally, permit me to cut out the boring medical research,
elaborate instruction and the horrid details of physiology and the sleep, the more
get to the steel-packing, iron-pumping basics. Let me tell you pronounced the re-
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 condi- covery, which means
tion, you being the definer of the terms decent health and more muscle faster.
condition.
Buck up. Take a quick look at yourself and make a valid What do you do if
self-evaluation. Intimidating (downright scary), but it helps to
face the truth. you have trouble sleeping? Eating a handful
Go to the gym. Sounds like a no-brainer, but it can be the of cherries may help. It turns out that the fruit
most difficult exercise of the workout. We quickly become
expert at devising reasons not to go. Don’t listen to them. is full of melatonin, the compound your body
They’re lies. uses to settle into a restful state. If you have a
Hop (crawl) on the stationary bike and fake it for five min-
utes. This diversionary technique gets you rolling, figuratively protein shake before you hit the sack, throw in
speaking, and warms you up, giving you time to prepare your-
self mentally and physically for the good work ahead. a few cherries.
Muscle builders think of the body in basic sections, or mus- —Becky Holman
cle 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.
6(;
Now the fun begins. You’re a soaring trainee about to Meditation Sensation
arouse and invigorate the muscles of the entire body through
I
a series of five push and pull exercises, my faves, and I pass f you’re having trouble getting in the mood, a
them on to you. It’s a darn good start. Do two sets of each few meditation sessions may help. Ac-
exercise for 10 reps every other day, three days a week. cording to researchers, women who
1) Dumbbell bench presses for chest, shoulders and triceps attended three meditation courses be-
2) Barbell curls for biceps and upper-body stability came much more aroused when watch-
3) Machine dips for triceps, chest, shoulders and upper ing erotic movies than before
back
4) Seated lat rows for back and biceps
they meditated. It may be
5) Lunges for legs and torso a case of better focusing
capability. Note that the
Walk for 15 minutes on off days. Excellent workout. subjects were women.
There’s nothing like personal instruction for a day or week
from a worthy instructor. Be aware. Some of the very best Most men
learn on their own by observing or working with a relative or have no
friend who has a clue. problem
Break a leg. Build an arm.
—Dave Draper getting
aroused—espe-
Editor’s note: For more from Dave cially during
Draper, visit www.DaveDraper.com and
sign up for his free newsletter. You can also
an erotic
check out his amazing Top Squat training movie.
tool, classic photos, workout Q&A and —Becky
forum.
Holman

0,1'%2'< BodySpace Physique of the Month MIND/BODY
Eric Abenoja
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.
Photography by Ian Sitren \ SecondFocus

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.

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 re-
duce 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:
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)
What about the male celebs women

fantasize about?
9 GQ Magazine
1) George Clooney (17 percent)

2) Hugh Jackman (11 percent)
©January 200
3) Brad Pitt (10 percent)

4) Patrick Dempsey (9 percent)
5) Denzel Washington (8 percent)
—Becky Holman

0,1'%2'< Review MIND/BODY
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 consid-
ered 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 train-
ing and how it can take re-
sults to a new level, and The
Mind in Body Building puts
his practices into perspective
his winning the Mr. Olympia title
for you to use. He expounds on
three years in a row.
stress management, meditation,
Zane interjects philosophy and
visualization, mantra, focus, his
life lessons in the book as well.
mind/muscle machine, pulsed
For example: “No one deserves
magnetic field therapy, dreams
your anger, especially you. You
and even music.
must recognize the effect nega-
While most of the 70-page
tive emotions such as anger and
booklet zeroes in on Zane’s
hatred have on you, your body
experiences and use of those
and your personal growth. They
things in building his body, he
add to your negative karma....
also discusses how they can im-
Realize that what disturbs you in
prove your life. After all, the mind
the behavior of others is due to
is the ultimate ally in the struggle
the fact that you have the same
to achieve any goal, whether
trait as the person who is the
muscles, money or happiness.
object of your anger.”
For example, meditation alone
While popular books like The
has been shown to improve ev-
Secret scratch the surface of
erything from the crime rate to
using your mind to achieve your
athletic performance to health
ultimate goals, Zane’s The Mind
to finances. Zane describes a
in Body Building goes much
number of ways to do it, includ-
deeper. It’s a veritable how-to
ing the beginning technique of
manual on mental training that
breath counting. Practicing that
can give you bigger, faster re-
simple technique for 20 minutes
sults in the gym as well as other
on most days—Zane prefers to
areas of your life.
do it before his workouts—can
—Becky Holman
produce significant results in your
life as your concentration abilities
Editor’s note: The Mind
sharpen and your stress de-
in Body Building is available at
creases. Zane says mantra and
meditation were key players in FrankZane.com.

0,1'%2'< Careers MIND/BODY
Future Is Strong for Personal Trainers
T
he Bureau of fessionals
Labor Statistics use those
reports that the five key
fitness industry is expect- elements
ed to grow “much faster every day
than average for all occu- to help
pations,” at a rate of 27 change
percent or more. Other lives.
statistics confirm that personal trainers There is, however, a catch. If you
have a high degree of job satisfaction, want to be a fitness professional,
making a career in fitness a fantastic you’ve got to have a genuine passion
choice for the right person. for helping others. If that’s you, there’s
More than 120 million people in the much potential for making great
United States admit they don’t exer- money while enjoying your job and
cise. Obesity rates have more than helping others live a better quality of
doubled in the past 20 years, and life through fitness.
more than 30 percent of the popula- Founded in 1988, the International
tion can officially be called obese, Sports Sciences Association has
putting those people at risk for chronic provided fitness education and certifi-
diseases, including type 2 diabetes, cation to more than 120,000 students
cardiovascular disease, hyperten- in 84 countries. ISSA is the first and
sion and stroke and certain forms of only fitness organization in the United
cancer. States to be nationally accredited
Clearly, the need for personal train- by the Accrediting Commission of
ers is great. Countless medical and the Distance Education and Training
scientific studies have proven that the Council in Washington, D.C.
most important factors preventing or For more information about get-
reversing many disease processes ting started in a career in fitness, visit
include weight training, aerobic condi- www.ISSAonline.edu or call (800)
tioning, flexibility, sensible nutrition and 892-4772.
a positive mental outlook. Fitness pro-
www.Home-Gym.com
Best Sellers Presents
DVDs/Videos: by Larry Pepe

1) “Power/Rep Range/ -Mas s 4) The Russian Kettle-
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IRON MAN Publishing Workouts.com).
3) The Precontest Bible

0,1'%2'< Health & Aging
Calorie-Burning Brown Fat in Humans

A
ccording to a report published Despite their diet, the cool room activated their brown fat,
in The New England Journal and as a result, the mice lost 14 percent of their weight—
of Medicine, every adult has or 47 percent of their bodyfat.
brown fat—cells that act like a fur- Jan Nedergaard of the University of Stockholm did the
nace to burn calories and generate opposite. He and his associate studied mice that were
heat. Brown fat, which is reddish brown in color, is filled genetically altered so that their brown fat could not burn
with mitochondria, the tiny energy factories of cells. The calories. Not surprising, the animals became fat. “Until very
mitochondria contain iron, thus giving brown fat its color recently, we would have said that it is doubtful that differ-
and its name. The amount in adult humans varies, say ences in brown fat really could contribute to obesity,” says
researchers: Thin people, younger people and people with Dr. Nedergaard, who has since changed his mind, at least
higher metabolic rates all have greater amounts of brown for now.
fat. Women have more active brown fat than men, and Scientists hope to find safe ways to “turn on” humans’
people taking beta blockers have less. Why do beta block- ability to activate brown fat in order to enable them to lose
ers affect the ability of brown fat to become activated? weight by burning more calories. They express caution,
Brown fat is activated by, among other things, hormones however, saying that while mice lose weight if they activate
called catecholamines, which are part of the “fight or flight” brown fat, it is not clear that humans would shed pounds.
response. Beta blockers block those hormones. Moreover, data on global patterns of obesity is not sub-
In the study the researchers used PET-CT scans to find stantial enough to clearly demonstrate that living in a cold
the brown fat, which lights up in the scans as it rapidly climate makes people thinner. According to the investi-
burns glucose to produce heat. The scans showed that in gators, however, the studies should stimulate research
adult humans, brown fat is located in the upper back, on on the development of techniques to activate brown fat.
the side of the neck, between the collarbone and shoulder Notes Dr. Claude Bouchard of the Pennington Biomedical
and along the spine. Their findings contradict past beliefs Research Center, if a drug that stimulates brown fat were
that humans lose brown fat after infancy, no longer need- developed, “It would be the first obesity drug to affect en-
ing it once the shivering response kicks in to help them ergy expenditure rather than appetite.”
stay warm. —Dr. Bob Goldman
The best evidence demonstrating the effects of brown www.WorldHealth.net
fat has been gleaned from earlier studies of mice. Leslie
P. Kozak, a professor of molecular genetics at the Pen- Editor’s note: For the latest
nington Biomedical Research Center at Louisiana State information and research on health
University, conducted a study in which mice that were and aging, subscribe to the American
predisposed to obesity were placed in a 41-degree Academy of Anti-Aging Medicine
room for a week. At the same time they were e-zine free at WorldHealth
fed a high-fat diet with 2.5 times more calories .net.
than they took
in at room
tempera-
ture.

Let-
Jennifer Gates.
Classic Shredder O Yes!
I want the folks Jennifer Gates’
at IRON MAN to classic beauty
know how very ex- floored me [Hard-
cited I was to have body, May ’09]. She’s
taken part in the a Figure Olympia
most recent Texas winner with a sultry
Dave Goodin. Shredder Classic. yet sophisticated
What an awesome look and a perfect
experience! I was body with just the
blown away by right amount of
the sheer size and vascularity and
complexity of the muscle. However,
show. The ath- there weren’t enough
letes’ briefing was photos. I was left
packed with com- screaming for more!
Neveux
petitors, and the Jerry Beachman
venue was packed via Internet
with spectators—
standing room
only. I was duly
impressed with
Arm Size Without Curls
the professional- I read with interest Bill Starr’s “How to Get Bigger Arms
Neveux
ism and genuinely Without Curling.” He and Uncle Buddy made a lot of sense,
caring attitudes saying that the biggest bodybuilders get most of their arm
displayed at all times by the Shredder’s supporting staff. As size from pulling and pressing heavy weights. I’m making
a 42-year-old bodybuilder, I have followed Dave Goodin’s an effort to do more of that compound work, but I need
career for some time. Quite frankly, Mr. Goodin is the rea- my curls, at least a few sets. I think seeing the biceps pump
son I took up competition. Here’s a guy in his 50s who has from more isolated work does some different things for
achieved amazing physical perfection minus the benefits growth, and even if it doesn’t, it’s a big psychological boost.
of illegal substances. He is a true role model, an inspiration Paul Bard
and, as it turns out, a gentleman of the highest caliber. El Paso, TX
SGM Gerald T. Peil
U.S. Army
Fort Bliss, Texas
Power-Packed Program
The Volume/Intensity Fusion workout presented in the
May ’09 IRON MAN is spectacular. I’m seeing new progress
BodySpace Bravado with it already. I like alternating a heavy straight-set body-
part workout with a shorter high-intensity blast. I’ve always
Seeing [IRON MAN and Bodybuilding.com BodySpace gone back and forth between being a volume trainer and
Model Search winners] Sean Harley and Allison Ethier on a high-intensity advocate. This program lets me take ad-
the [June ’09] cover and reading about them really inspired vantage of both ways. I was so impressed that I went to the
me. They are real people with tremendous physiques, not Internet and bought the e-book that it was excerpted from
overblown bodies [X-traordinary Muscle Building Workouts], and it outlines
JURASSIC SPARK: 10 x 10 = FAST MASS that you see at the and explains many more killer routines I’m anxious to try.
top of the competi- The Power Pyramid looks right up my alley. Right now my
tive-bodybuilding gains are better than ever, so I’m sticking with Volume/In-
ladder. They make tensity Fusion for as long as it keeps working.
Work Out
™
me want to train Michael Pantello

to Win BIG! hard and get my own via Internet
Hot BodySpace Champs
Sean Harley and
cover and story in
Allison Ethier IRON MAN. Maybe it Editor’s note: For more on the e-book X-traordinary
Tell You How
will be me next year. Muscle-Building Workouts, visit the X-shop at www.X-Rep
Triceps Sam Pacheco .com.
Torcher via Internet
Toast Your
Tri’s for Vol. 68, No. 8: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Publish-
Super Size ing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at addi-
Editor’s note: tional mailing offices. POSTMASTER: Send address changes to IRON MAN, P.O. Box 90968,
Power That’s the idea—moti- Long Beach, CA 90809-0968. Please allow six to eight weeks for change to take effect.
Surge vation and the I-can- Subscription rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada,
Blast Off to a
Bigger Bench do-it-too mind-set. Mexico and other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders
JUNE 2009 We hope to see you must be in U.S. dollars. Send subscriptions to IRON MAN, P.O. Box 90968, Long Beach,
$5.99
PLUS: CA 90809-0968. Or call 1-800-570-4766 or 1-714-226-9782. Copyright © 2009. All rights

• Arnold Classic—Giant Pics of Insane Muscle
onstage in 2010. reserved. No part of this magazine may be reproduced in any manner without written per-
• Motivation Mojo—Grab Your Goals to Gain
www.IronManMagazine.com
Please display until 6/3/09 • Secure Your Shoulders for New Size and Strength mission from the publisher. Printed in the USA.


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ARNOLD!

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