Professional Documents
Culture Documents
Iron Man - USA 3 2008
Iron Man - USA 3 2008
Iron Man - USA 3 2008
MUSCLE
SIZE
SIMPLIFIED
The Science of
Hyperspeed
Hypertrophy
STEROIDS
THE TRUTH
•Who’s Using and
Why, page 240
•Life After ’Roids
page 298
3D H.I.T.
Complete
Workout to
Up Your
Mass
FAST! MARCH 2008
$5.99
PLUS:
•See More of Her Inside (She’s Our Hardbody)
•IRON MAN Pro Retro—Full-Page Pics of www.IronManMagazine.com
Please display until 3/4/08
Every Winner (Cutler, Priest, Wheeler, Wow!)
Free download from imbodybuilding.com
WHATEVER YOU NEED
WHEREVER YOU TRAIN™
Available at Home-gym.com
and Ironmanmagazine.com
WE KNOW TRAINING™
March 2008
CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS C
284
FEATURES HARDBODY
Marzia Prince
62 TRAIN, EAT, GROW 101
Back to POF basics with the Arthur Jones–inspired 3D HIT routine.
92 A BODYBUILDER IS BORN 32
Ron Harris says bigger isn’t better when it comes to physiques.
260
™
3D H.I.T.
Complete
Workout to
Up Your
Mass
FAST! MARCH 2008
$5.99
PLUS:
•See More of Her Inside (She’s Our Hardbody)
•IRON MAN Pro Retro—Full-Page Pics of
Vol. 67, No. 3
www.IronManMagazine.com
Please display until 3/4/08
Every Winner (Cutler, Priest, Wheeler, Wow!)
RegPark_312_F.indd Sec6:187
DEPARTMENTS
28 TRAIN TO GAIN
Get wider wings. Plus, Joe Horrigan’s Sportsmedicine column covers fatigue.
42 SMART TRAINING
Coach Charles Poliquin on size vs. strength rep ranges.
48 EAT TO GROW
The zinc enigma and X-treme lean tips and tricks.
74 NATURALLY HUGE
John Hansen tells you how to train, eat, sleep and grow.
84 SHREDDED MUSCLE
Dave Goodin discusses getting the ultradry look.
88 CRITICAL MASS
Steve Holman presents a reverse-pyramid primer. 252
NEWS & VIEWS
234 MUSCLE “IN” SITES The world of
Eric Broser’s Web-site suggestions, reviews and training advice. bodybuilding
ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLIN
www.IronManMagazine.com
See more Photos @
See more Video @
In the next IRON MAN:
We delve more deeply into occlusion,
ONLINE VIEWERS CHOICE
Here are the places that IronManMagazine.com viewers recently or blood-flow blockage, the new fron-
clicked on the most: tieer of muscle growth. New studies
say it works big time—in other words,
clues you can use to get huge. Then
we get your traps rising with an analy-
sis of the best upper-back exercises—it
takes more than just shrugs. Plus, Jerry
>CONTEST >BEHIND- >HOT CLIPS >PDF LIBRARY Brainum checks out low-carb diet-
COVERAGE THE-SCENES Feel your heart Read and/or ing—is it really dead (not on your life),
Get the latest, VIDEOS race when you download some
greatest results, See and hear view these of our most
and we show you how to optimize
photos, video interviews with studio sessions popular features. your size with the 3D HIT program.
and blogs from the stars of the with fit, Build your Look for the April issue on newsstands
the biggest muscle world. gorgeous gals. muscle-bulding
events. collection.
the first week of March.
*Safety catch
long-pins make
exercises
safer and
Powertec Power Rack more effective
- with cable setup - - no spotter
necessary.
Check Website for SALE price.
Train to Gain
Elite PowerBlock
(With FREE Bonus Pack) SImply move the pins for the
$598 fastest, most efficient and
*PLUS SHIPPING & HANDLING productive workouts ever.
MantaRay
Squat Pad
Knee
Bands
his energy and performance for hams and calves. to keep this miraculously productive movement that
Second, he squats last so that he won’t be able to simply can’t be replaced or duplicated in your work-
handle as much weight. “It’s just a lot safer for me outs, and I promise that you’ll be glad you did.
to squat with 400 pounds than 600,” he says. —Ron Harris
Looking at his incredible quads, you may ask www.RonHarrisMuscle.com
Super Gripper
$29.95
*PLUS SHIPPING & HANDLING
Get Thee Behind, Satan each other, which forces your upper
arms inward.
That throws
Behind-the-neck pulldowns have acquired such a notorious reputation as more em-
a wrecker of rotator cuffs that you’re as likely to find bodybuilders doing them phasis onto
as you are catching them doing the backstroke in piranha-infested waters or the lateral, or
outer, head, so
trimming their nails with a chain saw. Behind-the-necks can indeed damage
it’s more of a
the rotator cuff muscles to the point where chronic pain severely limits virtually width exercise
anything you do for the upper body. But do they have to be dangerous? Do (see the in-for-
they really have to be consigned to bad-exercise hell? Not necessarily. out/out-for-in
After speaking with both supertrainer Charles Glass and Ms. Olympia Iris rule). The outer
triceps head
Kyle on the subject, I’m convinced that the behind-the-neck pulldown can be
is most no-
a safe and effective exercise for the middle and lower regions of the traps as ticeable from
well as the smaller, “detail” muscles of the upper back, such as the rhomboids, the front when your arms are at your
teres major and minor, and infraspinatus. Having a bit of extra development sides, creating a wide-arm look.
can definitely give you an edge in the rear “relaxed” pose and the rear double- You could try rotating your hands to
a palms-up position once the dumb-
biceps pose.
bells get past the sides of your head
Even if you don’t compete, your back will have a more polished and com- near the bottom of the stroke, but that
plete look. Iris explains how to eliminate the risk, which is really nothing more can be awkward. If you’re after the
than minimizing the external rotation of the shoulder joint. “Don’t pull all the most triceps sweep, use a bar or EZ-
way to the neck,” she advises, “only to the middle of your head. And don’t go curl bar on a flat bench, elbows flaring
out slightly. By the way, the long head
very heavy—I do them toward the end of my back workout and really focus on
is the most massive segment of the
the squeeze.” triceps muscle.
One more tip. Tilt your head slightly forward when you do pulldowns behind —Steve Holman and
the neck. That will let you pull in more or less a straight line downward, so your Jonathan Lawson
shoulders aren’t ever put in the precarious position they’d be in if your hands www.X-Rep.com
and elbows were to travel a few inches to the rear to get around your noggin.
Editor’s note: This is an excerpt
Try doing them at every other back workout near the end for three sets of 12 from the IRON MAN e-zine. You can
to 15 reps with an emphasis on the peak contraction (hold it for a count of subscribe and have it delivered to
two), and see if you notice a difference in the musculature of your upper back your e-mail box free every week. Go
within a couple of months. to www.IronManMagazine.com
and provide your e-mail address in the
—Ron Harris
upper-left corner of the home page.
www.RonHarrisMuscle.com
Seated Row
Push Ups Handle
Dip Belt
Accu-Measure Fat Calipers
GRIP-FREE CUFFS
Fact: A static grip can limit muscle action and growth.
On many exercises it’s your grip that severely reduces your
ability to isolate and innervate the target muscle.
For example, standard straps just don’t do the
job on pulldowns. The rigid, unyielding grip
become the Achilles heel that limits growth
stimulation. But what if you could eliminate
grip completely? The patented Flexsolate gripless
cuffs do just that, enabling you to fully contract
the targeted muscle for exceptional fiber recruit-
ment. You’ve never felt anything like it.
Y
ONL ov
er
1 9 .95 ew
ith
$ shipping a
nd handlin
g)
Us
4 0 es
!
(plus r cis
exe
Every pair of cuffs
comes with an
instructional DVD.
Specify
XS-S-M-L
1-800-447-0008
or Home-Gym.com
Train to Gain / HARDGAINER
It’s been two months since Yiannis and keep their heels flat on the floor, they couldn’t
Stelios took the two workouts I described keep their lower backs slightly hollow at the
in Part 1 [January ’08]. Previously, the bottom position of the squat and deadlift, and
brothers were subconsciously resigned to they couldn’t keep their knees in the correct
bodybuilding failure. They’d experienced position on the ascent of the squat.
years of little or no progress, although It wasn’t just overall flexibility they were lack-
they kept plugging away in the gym. ing; they lacked symmetrical flexibility, for two
Now, though, they have training purpose, main reasons: First, they never did any flexibility
confidence and know-how—and bodies work. Second, due to some jammed-up mus-
that are ready for effective training. cles as a result of past neglect and injury, each
Even good bodybuilding progress is had greater inflexibility on one side of his body
slow, but slow and steady progress for than on the other. That led to asymmetrical
a few years produces terrific physiques. squatting and deadlifting technique, which kept
Here’s the seven-point plan Yiannis and irritating their backs or knees and preventing
Stelios must follow: the intensity required to build bigger muscles.
From the first week under my direction the
1) Passion and desire for physique brothers stretched every other day for about an
improvement and training—training hour, using a combination of common athletic
regularity is essential. stretches and a few yoga asanas, or postures.
They concentrated on their calves, hamstrings,
2) Appropriate training routines and employing exercises that thigh adductors and hip musculature but covered the rest of
suit each of them. their bodies too.
I had both of them get a few treatments from a chiropractor
3) Correct exercise technique and smooth, controlled rep to correct some structural problems, and I had them get some
speed. soft-tissue therapy from a physical therapist. The combination
of those treatments and six weeks of gradually progressive but
4) Hard, serious training. safe stretching made a big difference. They could squat without
any elevation under their heels other than the thin heel of their
5) Full satisfaction, every day, of the components of recuper- shoes, with their lower backs slightly hollow even at the bottom
ation from training—nutrition, rest and sleep—and the adop- position of the squat and deadlift, with their feet in a wider posi-
tion of a healthful lifestyle. Without their health, the brothers tion in the squat than they were used to and with their knees
can’t train hard and consistently. lined up with their flared feet.
Even with that type of preparation, some bodybuilders have
6) Consistent progression—adding weight to their exercises a body structure unsuited to the squat or the deadlift. Tall, lanky
without any perceived increase in effort to achieve the target people aren’t well-suited to the squat, and people with short
reps and sets and without any compromise on technique legs and arms but long torsos aren’t well-suited to the deadlift.
and rep speed. For example, if Yiannis adds some weight to If you’re truly not suited to the squat even though you’re flexible
an exercise every week or two but each time he perceives enough, try the leg press or parallel-grip deadlift instead. And if
an increase in the effort required, he’ll soon grind to a halt you’re truly not suited to the deadlift, even though you’re flexible
because he won’t be able to add weight. But if he’s able to enough, use the partial deadlift (from knee height) and the back
add a tad of weight on a consistent basis to each exercise extension instead.
without a perceived increase in effort and while maintain- Now the brothers are ready to squat and deadlift, provided
ing correct technique and rep control, he’ll make consistent they use correct technique—that’s another big stumbling point
progress. for most bodybuilders. Even if they’re truly fit for the move-
ments, they can’t progress well on them because they don’t
7) Apply points 2 through 6 with persistence and patience. use correct technique. As a result they repeatedly injure them-
selves.
The brothers need to get today right, then tomorrow, then In the future I’ll take you through the brothers’ new workouts,
the following day, then the next and so on. Regardless of and you’ll see the difference in their old and new regimens.
whether it’s a training day, each day will contribute to their —Stuart McRobert
progress. www.Hardgainer.com
A big part of the brothers’ problems was that they weren’t
capable of hard but safe squatting and deadlifting. Done safely, Editor’s note: Stuart McRobert’s
the squat and the deadlift are great exercises, but if they aren’t first byline in IRON MAN appeared in
done safely, they’re dangerous. They should be done correctly, 1981. He’s the author of the new 638-
or not at all. Because I wanted Yiannis and Stelios to train as page opus on bodybuilding Build Muscle,
effectively as possible and because I would supervise them, Lose Fat, Look Great, available from
they’d be squatting and deadlifting. Home Gym Warehouse (800) 447-0008
When I first saw them train, neither could use correct squat or www.Home-Gym.com.
or deadlift technique because they didn’t have the required flex-
ibility. As a result, their forward tilt was excessive, they couldn’t
w w w. X - S t a c k . c o m
Natural MuscleCorrect
Growth
& Fat Loss
Impotence and
Improve Sex Drive
Nature's most powerful testos-
our terone enhacements are now
y t a b l e s up, y available in one natural, safe and
ur tra osition
and
Put yo ig h t p effective formula! When it’s time
the upr ! to build muscle you don’t want to
seat in
o r T A KEOFF worry about the side effects of ana-
dy f
get rea bolic steroids.
ZMA-T, a safe, natural and
effective supplement, contains 3 pow-
erful components. Tribulus Terrestris,
Muira Puama and our patented combina-
tion of zinc, magnesium and vitamin B6. Re-
search studies on strength athletes show that
ZMA-T's leading edge formula is designed
to safely and effectively elevate testosterone
levels and strength while correcting impo-
tence and improving sex drive. Each bottle
contains 120 capsules of ZMA-T and is only
$39.95 (MSRP)
Smart Training
by Charles Poliquin
Size vs. Strength press, and his pecs are at their limit. He can then go on a
strength cycle. If he does 250 for eight, his max should be
about 320. If he goes on a strength cycle and gets his bench
Rep Ranges up to 360, when he goes back to doing sets of eight, he’ll
be able to handle 280. For that reason his pecs are going to
grow—because he has used enough weight long enough to
stimulate growth.
Q: There’s a recent trend in bodybuilding to do But look at Olympic lifters. They never do more than six
fewer reps than the traditional recommendation.
I’m talking about eight to 10 sets of three reps. Typi-
cally, according to what you used to say, at least,
that’s more or less for strength and not for hyper-
trophy. What are your thoughts?
Coleman DVD
$28.95
This 55-
minute DVD
contains
nudity. You
must be 18
or older to
purchase it. Bodybuilding Beauties
$14.95
*PLUS SHIPPING & HANDLING
“GETS YOU
LEANER
HARDER
FASTER”• Contains the potent bioactive pyroglutamate form of L-arginine
• Has anterior pituitary peptides, which normalize somatostatin,
a hormone that can shut down GH and IGF-1 receptors
• Has produced a 12 to 36.6 percent increase in IGF-1 levels
(IGF-1 is one of the body’s most anabolic hormones)
• Used by doctors at anti-aging clinics in place of
growth hormone injections
More growth hormone can...
• Help build muscle and burn fat
• Beef up tendons and ligaments
• Improve strength
• Heal injuries
© 2008 Muscle-Link
Results using GH Stak vary from individual to individual. Testimonial endorser’s results using it may be considered atypical. Testimonial endorsers have been remunerated by
Muscle-Link. GH Stak is a trademark of Muscle-Link. These statements have not been evaluated by the U.S. Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
little. Too much zinc leads to hormone. the studies. The authors suggest that
an imbalance between zinc Without it, for those not deficient in zinc, taking
and copper, resulting in an ex- nitric oxide ZMA won’t affect testosterone levels.
cess excretion of copper. The declines, They further suggest that the ZMA
effects of a copper deficiency which effect on pH, as well as the increased
include a type of anemia and a adversely urinary flow, may prove a problem for
decline in protective high-den- affects some people, citing the 30-milligram
sity-lipoprotein cholesterol, and hormone dose, which is close to the suggested
a serious copper deficiency function tolerable safe daily dose of 40 mil-
could lead to a breakdown and blood ligrams. Since zinc is an ingredient in
of the aorta, the large artery flow to many other supplements bodybuilders
leading out of the heart, be- exercising use, such as meal replacements and
cause copper is required for muscles. vitamin-and-mineral capsules, that calls
the synthesis of collagen, which So for caution on the part of supplement
strengthens blood vessels. can ZMA users. On the other hand, since stud-
While having sufficient aid your ies show that fish and chicken aren’t
zinc is vital for the func- bodybuild- reliable sources of zinc, bodybuilders
tion of immune cells known ing efforts? If you who eschew red meat may benefit from
as T cells—which, among other know the effects of zinc deficiency, some type of zinc supplement.
things, protect against viruses the benefits of a supplement like ZMA Two other factors to consider are
and tumor formation—getting seem clear. Suppose, however, you get that only about 20 percent of a zinc
too much zinc works in reverse, enough zinc in your diet—would ZMA supplement is absorbed under the best
impeding immune reactions still prove beneficial? conditions (25 percent is absorbed from
in the body. Taking as little as 80 A recent study compared the effects food). Other minerals, such as calcium
milligrams of zinc daily will have an of taking the suggested three-capsule and iron, speed zinc excretion. The
immune-suppressing effect in most dose of ZMA to those of taking a pla- other mineral in ZMA, magnesium, is
people. It concentrates in the prostate cebo.4 The subjects were 14 healthy, also far more likely to be lacking in a
gland, and one study found that con- exercising young men whose baseline typical bodybuilding diet. So a sup-
sistently taking 100 milligrams of zinc or daily zinc intake averaged between plement such as ZMA may prove
more daily led to a 290-percent in- 11.9 and 23.2 milligrams. useful for many people. Just
crease in the risk of metastatic prostate A study published in 2000 showed don’t depend on it to raise your
cancer. Even taking only 53 milligrams that semiprofessional athletes who took testosterone too. —Jerry Brainum
of zinc daily can impair copper status in the suggested dose had a 30 percent
the body. Plus, while not having enough increase in plasma testosterone and
zinc impairs blood-platelet aggregation, a corresponding increase in muscular References
which leads to increased bleeding time, strength compared to athletes not tak-
1 Ho, E. (2004). Zinc deficiency, DNA
having too much increases the risk of ing the supplement. In the new study,
internal blood clotting, which is linked to however, those taking ZMA had no rise damage and cancer risk. J Nutr Bio-
heart attack and stroke.2 in testosterone or its urinary metabo- chem. 15:572-78.
2 Hughes, S., et al. (2006). The ef-
From an athlete’s point of view, zinc lites. The pills were analyzed and found
status can either help or hinder. Low to contain no trace of pro-hormones, fect of zinc supplementation in humans
zinc intake is associated with impaired although they did meet label specifi- on plasma lipids, antioxidant status
muscle function, reduced strength and cations. Other effects of ZMA in the and thrombogenesis.J Amer Coll Nutr.
a greater propensity to fatigue pre- subjects included a rise in urinary pH, 25:4:285-91.
3 Lukaski, H. (2005). Low dietary zinc
maturely during exercise. Among the or alkalinity, and a doubling of urinary
enzymes activated by zinc is carbonic flow over the eight-week study. The decreases erythrocyte carbonic anhy-
anhydrase, needed for the metabolism increased urine flow was likely related to drase activities and impairs cardiorespi-
of carbon dioxide. So if you’re too the rapid excretion of zinc in the sub- ratory function in men during exercise.
low on zinc, the enzyme’s activity is jects taking ZMA. Am J Clin Nutr. 81:1045-51.
4 Koehler, K, et al. (2007). Serum
impaired, which messes with your While the authors noted that the
breathing and would result in premature training level of the subjects was infe- testosterone and urinary excretion of
exercise fatigue.3 Zinc also works with rior to that of the subjects in the 2000 steroid metabolites after administration
various anabolic hormones, including study, both groups had similar zinc and of a high-dose zinc supplement. Eur J
testosterone, insulin, IGF-1 and growth testosterone measures before and after Clin Nutr. 1-6: In press.
Food Facts
That can affect your
workouts, weight and wellness
Chocolate for
your teeth? Re-
searchers at Tulane
University discov-
ered that theobro-
mine, a compound
in cocoa beans, is
better than fluoride
for hardening tooth
enamel and fighting decay.
Onions
have lots of
quercetin, a
bioflavonoid
The research on creatine continues to point to its amaz- resulting in the least urinary
ing effectiveness and versatility. One recent study examined excretion and greatest reten-
the absorption effects of creatine when it was an ingredient tion. That implies that if you
in a drink and in two types of food bars.1 The bars contained slow creatine absorption, you’ll
either protein retain more of it.
or beta-glucan, Another study compared
a soluble fiber the usual creatine-loading regi-
found natu- men—five grams of creatine
rally in oatmeal four times daily—with a more
and barley. frequent intake, one gram 20
The dose of times a day.2 Nine subjects
creatine was got the usual five-gram load
two grams in at three-hour intervals, while
all cases. The those getting the one-gram
subjects got dose got it every 30 minutes.
it three times Both regimens lasted five
daily for one days. The results: The smaller
week in one creatine dose resulted in less urinary excretion than the larger
form, then one, which led to higher creatine retention. The authors con-
took it in an- cluded that taking smaller doses of creatine more often, or
other form for possibly using a timed-release form of the supplement, would
a week—that bring better results.
is, one week —Jerry Brainum
liquid, then
protein bar, then beta-glucan bar. References
The absorption of creatine was slowed eightfold by the
beta-glucan bar and fourfold by the protein-and-creatine bar. 1 Deldicque, L., et al. (2007). Kinetics of creatine ingested as
Interestingly, all forms of creatine were completely absorbed, a food ingredient. Eur J Appl Physiol. In press.
contrary to some advertising claims that most dietary cre- 2 Sale, C., et al. (2007). Urinary creatine excretion follow-
atine is largely degraded in the gut. The greatest effect was ing supplementation with 4x5 g day or 20x1 g day of creatine
observed when creatine was combined with the beta-glucan, monohydrate for 5 days. J Sports Sci. 25:249.
M I N D M AT T E R S DIETS
399 pgs
Home Gym Warehouse, 1701 Ives Ave., Oxnard, CA 93033. Phone: (800) 447-0008 • Express delivery available.
to Grow
ANABOLIC DRIVE
SALE
PRICE
(#HFL-WO-009) (#274) by Scott (#167) by Iron (#301) Larry
by Jerry Robinson Cole and Tom Man Magazine Pepe
$19.95 Seabourne $9.95 $39.95
Synergistic princi- $18.95 gives you the How the world’s
ples and specially Maximan core exact training best bodybuilders
designed body- fitness training. routines, supple- get into mind-blow-
weight exercises. 209 pgs ment stacks ing, contest-winning
138 pgs and meal-by- condition.
meal diets to 477 pgs
transform your
physique
Breakthrough research in
exercise metabolism now
reveals this fact: What you
consume (or don’t consume)
immediately after training plays
a critical role in determining
your success or failure! That
time period is known as the
“anabolic window” of growth.
RecoverX™ contains 40
grams of the quickest-acting
bio-available protein from
hydrolyzed whey—extremely
fast protein for immediate
delivery—whey protein
concentrate, glutamine
peptides, arginine and 60
grams of carbohydrate to give
you the necessary insulin spike.
RecoverX RecoverX™ is the perfect
3 lbs. 14 oz. postworkout meal to kick your
$30.95 muscle growth into overdrive!
S
ometimes a death in the family can have some positive ramifications. We’re not
talking about a big inheritance, although that’s not a bad thing. We’re referring more to
reflection and the insights that can result. For example, we were saddened by the loss
of Arthur Jones, creator of Nautilus machines and the father of
high-intensity training; however, his passing caused us to reflect on the
birth of 3D Positions of Flexion—because our favorite mass-building
protocol sprang from many of Jones’ muscle-building concepts.
You may have seen Steve’s ode to Arthur in the December ’07 edition
of this series. He remembered Jones’ impact on him and his early
training:
“POF incorporates specific exercises so that the target muscle
is trained at three distinct points along its range of motion—mid-
range, stretch and contracted. That has a direct correlation to Jones’
Nautilus training principles. For example, he designed the pullover
machine so that it trained the full-stretch and complete-contracted
positions of the lats, while the Nautilus pulldown trained the muscle’s
midrange position. I dissected and then adapted that full-range con-
Arthur Jones.
cept to standard equipment, including barbells and dumbbells, for
every bodypart—and my muscle gains took a giant leap.”
Recalling how well Steve’s muscles responded to the early POF programs has sparked us
to morph the heavy/light program we’ve been using for the past eight weeks into 3D HIT. It’s
a triple-hit high-intensity-training routine for each bodypart, with only one work set in each
of the three position (that’s three work sets total for each muscle). It’s simple, basic POF with X
Reps and a few other X-hybrid techniques to ensure optimal fiber activation in a single set.
That’s reduced our time in the gym considerably—for example, our leg workout on Tuesday
takes about 45 minutes. The quad routine is squats (midrange), sissy squats (stretch) and leg
extensions (contracted)—simple, basic POF—one work set for each.
20th ANNIVERSARY
IRON MAN PRO
JACKET
This is the
exact same jacket
awarded to all
the IRON MAN
competitors.
All embroidery
is of the finest
quality.
Fully lined 100%
nylon, two inside
pockets.
OFFICIAL 20th
ANNIVERSARY
JACKET OF THE
IRON MAN PRO
w w w. I ro n M a n M a g a z i n e . c o m
Train, Eat, GROW
Here’s a review of our current
split before we continue:
Week 1
Monday: Chest, lats, triceps, abs
Tuesday: Quads, hamstrings,
lower back
Wednesday: Delts, midback,
biceps, forearms
Thursday: Off
Friday: Chest, lats, triceps, abs
Weekend: Off (with cardio)
Week 2
Monday: Delts, midback, biceps,
forearms
Tuesday: Quads, hamstrings,
lower back
Wednesday: Chest, lats, triceps,
abs
Thursday: Off pump—doing the work set
for 12 to 15 reps, which extends the proper warmup,
Friday: Delts, midback, biceps, tension time. which usually in-
forearms Our new program is a boon to cludes doing two
Weekend: Off (with cardio) recovery. Training four days a week to three progres-
with one work set in each position sively heavier sets
of flexion for each bodypart is a nice for each midrange
Week 3 change, but is it enough to spur movement. Back
new growth? The hard- to squats: We
Repeat Week 1 est part is getting the
muscle-building job
done in one set. For
We work legs only once a week, example, the key
And, as in our last program, we exercise in
still substitute regular deadlifts for the quad
whichever back routine is called for routine
on Friday. That gives us residual leg is squats,
work at the end of the week as well which we
as a heavy back blast. We follow the do first.
anabolic acceleration we get from We try to
Model: Jamo Nezzar
New Breakthrough
Training System DVD
You'll get 12 Info-Packed issues
of IRON MAN for only $29.97
Workout 1
Smith-machine incline presses (X Reps) 1 x 9-12
and do a second for eight reps, add
High cable flyes 1 x 12-15
Bench presses (X Reps) 1 x 9-12
weight again and do six reps. Then we
Flyes (X Reps) 1 x 9-12 attack our work set.
Wide-grip dips (X Reps) 1 x 9-12 We’re not sure if Jones would’ve ap-
Low cable flyes 1 x 12-15 proved, but we’ve talked to bodybuild-
Chins 1 x 9-12 ers who used to train with the Mentzer
Parallel-grip pulldowns 1 x 9-12 brothers, and Mike and Ray, who were
Machine or dumbbell pullovers 1 x 9-12 fervent HIT advocates, did extensive
Rope rows 1 x 12-15 warmup sets before their Heavy Duty
Lying extensions (X Reps) 1 x 9-12 work sets during their competitive
Overhead dumbbell extensions years. The same for Skip La Cour, who
or cable pushouts 1 x 9-12 used minimal work sets to exhaustion
Pushdowns or kickbacks (X Reps) 1 x 12-15 preceded by many subfailure warmup
Incline kneeups 1 x 12-15 sets—and that wasn’t just to make the
Flat-bench leg raises 1 x 10-15 heavy set safe.
Tri-set Getting the muscle as warm as pos-
Ab Bench crunches 1 x 10-12 sible simply makes sense—not only
Twisting crunches 1 x 10-15 from an anti-injury standpoint but
End-of-bench kneeups 1 x 9-12 from a muscle-stimulation standpoint
as well. In our e-books we’ve discussed
Workout 2: Quads, Hamstrings, Calves, Lower Back the blood-pressure-cuff study that
Workout 2
Seated laterals/upright rows (X Reps) 1 x 9-12 each set, not in preexhaustion fash-
One-arm cable laterals ion—sorry, Arthur—for example, bench
or incline one-arm laterals (X Reps) 1 x 9-12 presses and cable crossovers. Many
Forward-lean laterals 1 x 12-15 trainees actually get stronger on each
Smith-machine presses (X Reps) 1 x 9-12 succeeding set of the compound exer-
Bent-over laterals 1 x 12-15 cise when they alternate it with a con-
Machine rows (X Reps) 1 x 9-12 tinuous-tension isolation move, resting
V-handle cable rows 1 x 9-12 after each exercise. You can apply the
Bent-arm bent-over laterals 1 x 12-15 postactivation method to your warmup.
Dumbbell shrugs 1 x 12-15 If you have trouble getting suffi-
Dumbbell curls 1 x 9-12 ciently warmed up with lighter sets of
Incline curls 1 x 9-12 a compound exercise—bench presses
Concentration curls or in this case—we suggest substituting
one-arm spider curls 1 x 12-15 a higher-rep set of a continuous-ten-
Incline hammer curls 1 x 9-12 sion isolation movement for one of the
Tri-set warmup sets. You could do two progres-
Behind-the-back wrist curls 1 x 12-15 sively heavier warmup sets on bench
Rockers 1 x 15-20
presses—50 percent and 80 percent of
Forearm Bar reverse wrist curls 1 x 8-10
The Ultimate Mass Workout. Beyond X-Rep Muscle 3D Muscle Building. X-traordinary Muscle-
This is the original X-Rep Building. More on X Reps Positions-of-Flexion mass Building Workouts. The big
manual. Includes the and X-hybrid techniques, training. Includes the 20- 10 mass-program arsenal.
ultimate exercise for each including X Fade and pounds-of-muscle-in-10- Includes Heavy/Light, 20-
muscle and workouts. Double-X Overload. weeks size surge program. Rep Squat, Power Pyramid.
X-Rep.com
Free download from imbodybuilding.com
NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HU
Naturally Huge
by John Hansen, Mr. Natural Olympia
Shredded Muscle
by David Goodin
Getting the altogether for the final three weeks, even rubbing
Preparation H on my thighs. Nothing seems to work.
Please tell me what to do.
Ultradry Look A: The first thing that we have to get straight is the dif-
ference between bodyfat and water retention. It sounds to
me as if you’re not getting your bodyfat low enough. Some
people (like me) are lucky enough to have bodyfat distrib-
Q: I was looking at your photos from the ’07 Team uted very evenly over our entire bodies. Others might store
Universe. You were ripped to shreds from head to more bodyfat around the midsection (typical for men) or
toe. In fact, in all of the contest photos of you that on the thighs and hips (typical for women). Bear in mind
I’ve seen over the years, you’re always fully ripped. that when you retain fluid, you retain it all over your body,
I seem to hold water in my lower body, particu- not just in one bodypart. I bet I’ve heard a million times,
larly in the thighs and glutes. How do you get your “Oh, he’s holding water in his lower abs,” or “She’s just
legs to have that chiseled, ultradry look? I’ve tried holding some water in her glutes and hams.” That’s B.S.
everything: dehydration, dropping squats from When everything else is ripped and certain areas are still
my precontest leg workout, dropping leg training soft, that means there’s still a thin layer (or sometimes a
not-so-thin layer) of bodyfat in the soft area. It’s be-
cause that’s where your body has more fat cells, and
it’s the last place that all the fat is going to come off.
Acknowledging the difference between a thin
layer of bodyfat and water retention will make a
humongous difference in your bodybuilding suc-
cess. If you’re ripped to shreds most of the time and
end up softer for a day or so but the next day are
ripped again, that’s water retention. If you’re not
quite there—just a little soft (or a lot soft) every day,
even if it’s just one part of your body, that, my friend,
is a layer of bodyfat still hanging on. You must stay
strict on your diet and diligent with your cardio until
you’re ripped everywhere. Then you’re ready.
Whoever came up with the idea that dropping
squats will make your legs more defined should
have the sh#* slapped out of them. If your goal is to
lose muscle size in your lower body, by all means
drop the squats. Ditto for dropping leg training the
last three weeks. If you don’t use that
The idea that if you muscle, you’re gonna lose it. Defini-
stop squatting and/or tion is all about how thin you can get
stop training legs your skin—or, in other words, how
weeks before a show, low you can get your subcutaneous
your legs will be more bodyfat. True, you don’t want to do an
defined is absolutely all-out leg workout the last couple of
ludicrous! days before you compete (you don’t
want your legs to be tired and sore
when you go onstage), but if you don’t continue
to work your lower body hard, you’re going to lose
muscle. That will make your skin looser and make
you appear softer at a given bodyfat percentage
because your skin is no longer stretched tightly over
the muscle.
The idea that if you stop squatting and/or train-
ing legs weeks before a show, your legs will be more
defined is absolutely ludicrous. It won’t make your
skin any thinner; it will just make your lower body
less muscular and your skin less tight. Take a look
at my photos from the ’07 Team Universe. I trained
Roland Balik
Critical Mass
by Steve Holman
risk of injury and no interest in impressive muscle size. The exercises that
workout in that article featured a lot of bodyweight exer- can be danger-
cises for conditioning. That’s great if you’re an older guy ous. Just make
trying to maintain your 14-inch arms. Unfortunately, if you them as safe as
want maximum muscle size, workouts like that won’t do you can. Keep in
it. You have to attack every muscle with the three facets of mind that any
growth—max force, stretch overload and continuous ten- weight-bearing The Smith machine: joint jacker or
sion—and some machine exercises can help you accom- exercise is dan- muscle maker?
plish that efficiently. gerous—even a
For example, to get the most effective continuous-ten- so-called ergonomically correct bodyweight exercise like
sion effect in your quads, leg extensions are best. Yes, you pushups. You just have to use your head and minimize the
could use nonlock squats, but that can be awkward, and risks. Controlling every rep is a good place to start.
it’s very easy to lose tension on your quads. Not so with leg
extensions. Once you start repping, the tension builds with Editor’s note: Steve Holman is the author of many
no way to derail it—unless you rest at the bottom, which
Neveux \ Model: Robert Hatch
Is Born
Episode 32
Bigger Isn’t Better;
Better Is Better
then art class. Thursday? Ooh, boy,
by Ron Harris I’m totally booked: play practice,
Photography by Michael Neveux tae kwon do—don’t even mention
Friday because that’s gymnastics
O
ur schedules had not from four to seven. We’re looking at
been meshing well lately. middle of next week at the earliest.
Randy’s being a car I’ll have to get back to you on that.”
salesman and my being a I even had to make an appointment
parent meant that we had very little with my 10-year-old daughter’s
free time. When I was a kid, keeping assistant to tuck her into bed one
myself amused was my responsibil- night.
ity. Anything requiring money or my Yes, we have to keep our kids very
being driven anywhere was out of busy because we can’t possibly let
the question. As far as my mom and them play outside. When I was a
dad were concerned, I had food in kid, we would be gone for hours,
my belly and a roof over my head; riding our bikes over into the next
their job was done. I recall want- ZIP code, but now we fear that if we
ing desperately to enroll in a local lose sight of Junior for two minutes,
karate school, but my parents were he’ll wind up on the side of a milk
too cheap to pay the $10 a month. carton. When I was a kid, milk car-
Oh, how times have changed! We tons were just for drinking milk out
think nothing today of paying for of. We hadn’t yet been brainwashed
all manner of classes, lessons and by scary TV news into thinking there
sports activities after school and on was a serial killer lurking behind
weekends. Kids today are so busy, every telephone pole.
they actually need Palm Pilots and Randy and I barely met to train
little daily planners to keep all their together anymore, as he worked
commitments straight. You can see out at six in the morning, an hour
them earnestly coordinating meet- before I rolled out of bed to serve a
ings on their cell phones while they sugar-packed breakfast to the kids.
try to trade Yu-gi-Oh cards. Trouble was, the New England was
“Tuesday? No good, I have CCD,
Bodybuilding is
body sculpting.
Train to get your
weak bodyparts
in line with your
stronger ones.
Darrem Charles,
’07 Olympia
Merv
by Mike Lackner
done more? that have been broken down
The intense burning sensa- during intense training. They
Y
ou’re sweating pro- tion is what you strive for during also perform many other func-
fusely. Rep number your sets. It lets you know that tions. In the case of L-carnosine,
six was tough, and you’re working as hard as you one of those functions is to help
now number seven should; however, the acids that you keep going when the burn
is fighting you every inch of create that feeling cause the is about to set in. L-carnosine
the way. The fire in your heart muscles to tire and energy levels is a dipeptide, meaning that it’s
can hardly overcome the burn to rapidly decline, forcing you to made up of two amino acids,
in your muscle. The biggest end a set before you intend. The beta-alanine and histidine. The
competition of your career is key to prolonging the set is to beta-alanine plays the major
Neveux \ Model: Derek Farnsworth
approaching, and succumbing increase the training threshold. role in forming L-carnosine, and
to fatigue and pain is not an If the buildup of acids within the amount of L-carnosine your
option. Repetition number eight the muscle could be buffered, body can produce is limited by
defeats you—the barbell stops energy levels could be maxi- the amount of available beta-
at the halfway point, and the in- mized, and you could compel alanine.
tense burn and exhaustion force the muscles to complete those Just in case you’re planning
you to quit. Against your will extra couple of growth reps on to make an appearance on the
you had to get help from your each set and push your gains to game show “Jeopardy,” you
spotter. If only you could have the next level. More muscle in may be curious as to why many
pushed it a little bit further. You less time. You need something amino acids have an L in their
give the motionless barbell a de- to buffer lactic acid. That some- name. The L amino acids are in
fiant stare and think about your thing is beta-alanine. the family of alpha amino acids,
perfect nutrition program and which have all of their amino
the fact that your energy levels To “L” and Back and carboxyl groups attached to
are the best they’ve ever been. the same carbon atom, forming
So why is the muscle fatiguing As many of you already know, their molecules in an L shape. In
when you know you could have amino acids help repair muscles a beta amino acid the defining
percent.
How Much?
Having been around gyms for a
long time, I can already see the light-
bulbs flash- (continued on page 110)
M
any bodybuilders
have great phy-
siques. A lot of them
are huge, how-
ever—so huge, people often say,
“They don’t need to get any big-
ger.” Even so, the deltoids are one
muscle group that everyone could
use a little more of.
A wide shoulder structure is the
first thing that identifies you as a
bodybuilder. Having big shoulders
makes your waist look smaller, makes
your lats look bigger and makes your
upper body as a whole look better.
Unfortunately, the deltoids can
be quite stubborn. A few genetically
blessed people have wide shoulders
with naturally round deltoids, but
the majority of us have to bust our
asses to get bigger shoulders. When
I first got serious about bodybuild-
ing, I already had a good base. I had a
big chest and big arms; however, my
body looked much like a ruler. I had
no delts; that is, they didn’t stand out
at all from my arms.
I knew that if I wanted to have
any hope of making it in the sport, I
would have to drastically widen my
shoulders. I tried many different rou-
tines and half-assed my way around
the gym doing it. In the end it took
me doing quite a bit of research and
experimentation to find a program
that worked.
Editor’s note:
Layne Norton has a B.S.
Layne Norton.
Neveux \ Model: Derik Farnsworth
M
uscle growth—and we’re talking giant leaps
in size—should be a lot easier for most
bodybuilders to achieve. After all, hyper-
speed hypertrophy happens in the lab with
specific scientific applications. For example, there’s
the animal study that triggered a 300 percent increase
in muscle mass in only a month with a specific type of
overload (more on that coming up). Did you get that? A
triple-size muscle rise in 30 days! (Imagine your biceps
and triceps doubling or tripling in size in one month.
Holy crap!) Then there are the Japanese scientists who
got an 800 percent increase in size over standard-train-
ing results using a specific method (more on that com-
ing up too).
Are you getting excited? You should be if you’re into
packing on more muscle as quickly as possible because
these types of phenomenal muscle gains provide clues
you can use to get huge!
www.ironmanmagazine.com \ MARCH 2008 131
Free download from imbodybuilding.com
Muscle Size Simplified
Mysteries of Muscle
Growth Solved three points of attack
for each muscle, and
The mysteries of muscle growth each of those points,
seem to perplex every generation of or positions, produces
bodybuilders—so much so, in fact, specific—and often
that most quit out of frustration, dramatic—anabolic
overtrain into oblivion—as in zero and hypertrophic stim-
gains—or resort to dangerous drugs uli, as dictated by scien-
just to maintain a halfway decent tific research. (Regular
amount of size. It doesn’t have to be IRON MAN readers will
that way, at least for most trainees recognize this as Posi-
who have average, or even slightly tions of Flexion, or POF,
below-average, genetics. It’s not but as you’ll see, new
that difficult to pack on some major research has evolved
mass—if you know precisely what that system into a more
to do in the gym to mimic what effective mass-building
scientists have done in the lab to method.)
create an extreme anabolic environ- With POF you use
ment. It all comes down to three up to three exercises
things: exercise selection, intensity for each bodypart,
and recovery. Let’s focus on exercise chosen for their unique
choice first so that you can go to the mass-building effects:
gym and pull the get-bigger trigger midrange moves for
at every workout. That’s where ana- maximum force, stretch
bolic acceleration starts. moves for stretch over-
load and contracted
Model: Toney Freeman
Merv
Merv
Examples of
contracted-
position
exercises
include
pushdowns
(triceps),
stiff-arm
pulldowns
(lats)
and leg
extensions
(quads).
Model: Will Harris
Holman
Also note that you do fewer sets due from 3D POF users. Heck, I’m 48
to the higher intensity on the years old and making some of the
Jonathan’s second routine. Does it work? best gains of my life with the above
19-plus- Jonathan still uses variations tactics and fast workouts. Try the
inch arm. of those 3D POF routines new-and-improved 3D biceps rou-
today, and he’s pushed his tine, taking each nonwarmup set to
arm measurement to more exhaustion and beyond, and you’ll
the first five-week phase he only than 19 inches—despite wrists that feel it working. Could you add 1 1/4
did barbell curls (midrange) and measure only seven inches. Most inches to your arms in a few weeks,
concentration curls (contracted), for experts say that a seven-inch wrist as Jonathan did? Give it a shot.
one to two works sets each, hitting indicates a fairly small bone struc- You’ve got nothing to lose—and
arms once a week, on Wednesday. ture that won’t support a lot of mass. loads of muscle to gain!
(He trained his back, chest and delts Jonathan’s arm measurement says Editor’s note: For more info
twice a week, on Monday and Fri- otherwise. on Positions of Flexion and
day, which provided residual arm 3D POF is a simple concept based Jonathan’s complete 10-week
work, so he was getting some arm on real science that attacks all the size-building program, visit
work three days a week.) Remember www.3DMuscleBuilding.com.
that the first five weeks constituted Positions-of-Flexion training IM
the anabolic-primer stage, with few, is based on real science that
if any, stretch-position exercises. attacks all the facets of muscle
For his second five-week phase he growth—from max force to
moved to full 3D POF programs for stretch overload to tension and
every bodypart. So for biceps he did occlusion.
barbell curls, incline curls and con-
centration curls every four or five
days. Note the addition of incline
curls, a key stretch-overload move-
ment. He did only one to two work
sets of each exercise—usually four
or five total sets for biceps.
Jonathan put a full 1 1/4 inches
on his arm measurement in that
10-week span, and he didn’t add fat;
in fact, he lost one inch off his waist.
Here is the full 3D POF biceps pro-
gram he used (by the way, it was one
of Arnold’s favorite biceps routines,
although Arnold used more volume
because of genetics and, um, well,
other advantages):
Midrange: Barbell or
dumbbell curls 2 x 7-9
Stretch: Incline dumbbell
curls 1-2 x 7-9
Contracted: Concentration
curls 1-2 x 7-9
VICTORY
How I Finally Won a Bodybuilding Contest
by Ron Harris
Photos courtesy of Ron Harris
7:15 a.m.: 1 whole egg, 6 egg whites, 1 cup rolled oats, a few strawber-
ries or 1/2 sliced apple, 1 scoop Parrillo Hi-Protein powder (15 grams
protein)
9 a.m.: Weight train
10 a.m.: BCAA powder, 5 grams glutamine
10-10:45 a.m.: Cardio
10:45 a.m.: 60 grams whey protein, 50 grams Gatorade, 50 grams waxy
maize, 5 grams creatine, 10 grams glutamine
12 p.m.: 2 turkey breast burgers, 1 small sweet potato, 1 large raw carrot
2:30 p.m.: 60-gram protein shake (Muscle Milk Lite and Parrillo mix),
1/2 cup unsalted nuts
4 p.m.: 12 ounces salmon, 1 medium sliced cucumber
7 p.m.: 60-gram protein shake and nuts (see 2:30 feeding)
9 p.m.: 5 whole eggs, large green salad, 1 tablespoon natural peanut
butter
1 a.m.: 35-gram protein shake
4 a.m.: 35-gram protein shake
Supplements: Parrillo Performance Hi-Protein, Optimized Whey, Liver
Aminos, Essential Vitamin, Essential Mineral-Electrolyte, Advanced
Lipotropic, Creatine Monhydrate, Evening Primrose Oil, Bio C, Natu-
ral E-Plus, Higher Power L-Glutamine; Gaspari Halodrol Liquigels and
Novedex XT; Cytosport Muscle Milk Light; NOW Super Enzymes; ginger
root; Nature’s Best Zero-carb Isopure (whey protein); Sci Fit Kre-Alkalyn
and BCAA powder; Nutrex Lipo 6; Biotest Hot Rox Extreme; Species Nu-
trition Lipolyze; Labrada Nutrition Lean Body RTD (occasionally)
On days when I don’t weight train, my first meal is whole eggs, and I
have a whey shake and an apple after cardio. Then every meal is either
protein and veggies or a protein shake and some nuts.
*This was the diet from 16 weeks out until four weeks out, at which point
the only change I made was to cut my carb intake in half.
MAN Naturally events held in Los
—R.H. Angeles, Las Vegas and again in Los
Angeles.
In 2000 I moved back to Boston
I knew I could still at least win a the years, and eventually a pat- with my wife and two children, who
contest if I continued to train hard. tern emerged. Whether there were had come along in 1994 and ’99,
Being fortunate enough to have two guys or 10 guys in my class, I and in 2002 I began competing in
access to many of the top minds inevitably took second place. It was nontested NPC events for the first
in the industry, such as Steve Hol- beginning to look as if I was butting time. I did the New England three
man, John Parrillo and dozens more my head against a wall. No matter times and the Massachusetts Cham-
throughout the ’90s, I became far how good I looked, there was bound pionships twice, taking second in
more educated about proper train- to be someone else who looked the heavyweights on three of those
ing and nutrition. Slowly but surely, better. Obviously, that was negative occasions, and I even flew back out
my physique grew and improved. thinking, and I tried my best to stay to Southern California to place—
My gains were never dramatic, but positive. I had to believe that as long you guessed it, second—as a light
as I tell others who get discouraged, as I refused to give up and contin- heavy at the tough Orange County
every little bit adds up over time to ued to do everything possible to im- Muscle Classic.
eventually make a substantial differ- prove my physique, my day would After the ’05 New England I was
ence. When I started training at age come. There were many times when really starting to think it was time
14, I weighed only about 95 pounds. I struggled with the idea that fate to bow out gracefully and move on.
By age 23 I was up to 230, albeit was conspiring against me. Guys Preparing for competitions is so
carrying more bodyfat than I should whom I had beaten would go on to time consuming and forces one to
have been. win other shows, or they might have be so self-absorbed that I just didn’t
already won other shows. I began think it was the best thing for me as
Time to Hang It Up? competing in the ANBC, but by the a husband and father. I hadn’t quite
mid-’90s I had switched to the NPC. made up my mind to quit, but I was
I competed fairly regularly over My first three NPC shows were IRON on the verge.
L1 L2 L3
Hack squat calf raises Leg press calf raises Seated calf raises
Standing leg curls (RP) Lying leg curls (RP) One-leg leg curls (RP)
Adductor machine (RP) Adductor machine (RP) Adductor machine (RP)
Squats (1 SS) Hack squats (1 SS) Smith machine squats (1 SS)
Leg presses (WM) Leg presses (WM) Leg presses (WM)
B1 B2 B3
Dumbbell spider curls (RP) EZ-curl bar curls (RP) Hammer Strength curls (RP)
One-arm cable reverse curls (1 SS) Pinwheel curls (1 SS) Dumbbell hammer curls (1 SS)
Standing cable curls (WM) Cable curls (WM) Standing cable curls (WM)
Undergrip pulldowns (RP) Rack chins (RP) Hammer Str. Iso pulldowns (RP)
Cable pullovers (WM) Cable pullovers (WM) Cable pullovers (WM)
Hammer Strength seated rows (RP) Barbell rows (RP) One-arm dumbbell rows (RP)
C1 C2 C3
Incline dumbbell presses (2 SS) Arnold presses (2 SS) Hammer Str. flat presses (RP)
Cable crossover (2 SS) One-arm dumbbell laterals (WM) Cable crossovers (2 SS)
Hammer Strength presses (RP) Hammer Str. incline presses (RP) Smith-machine front presses (RP)
One-arm laterals (WM) Cable crossovers (2 SS) One-arm laterals (WM)
Decline skull crushers (RP) Hammer Strength dips (RP) Cable pushdowns (RP)
VASOFLOW
IMMEDIATELY FLOODS
drugs, money that should have been D.C. Training YOUR SYSTEM WITH POWER
invested in my home and family. A few months after I got off the INDUCING N.O. SUBSTRATES*
Finally, I was sick of having to juice, I finally took the plunge and VASOFLOW FORCES COLOSSAL
dodge the issue and tell people it started D.C. training, which I had MUSCLE PUMPS AND RAPID
was none of their business when been on the fence about for a cou- INCREASES IN MUSCLE BELLY SIZE*
they asked me if I used. What kind of ple of years. I was fortunate enough
role model was I to my kids and my to have the guidance of its creator, VASOFLOW VASOFLOW IGNITES
readers? I got rid of all the stuff I had Dante Trudel, in the beginning. He ROAD MAP VASCULARITY RESULTING
and started over again, doing it all helped design my programs and of- IN ENHANCED NUTRIENT DELIVERY*
naturally after several years on the fered suggestions and changes while VASOFLOW IS SCIENTIFICALLY
dark side. I decided I would com- monitoring my progress. PROVEN TO RADICALLY ELEVATE BLOOD
pete again in a tested show, though I For the first time in my more than LEVELS OF POLYAMINES, GROWTH
didn’t know where or when. 20 years of training, my workouts HORMONES AND INSULIN*
In the meantime I had to be off were structured to the last detail *These statements have not been evaluated by the
drugs at least a year to qualify for and always had a clear goal. I al- FDA. This product is not intended to diagnose, treat,
any tested shows and also had to ways knew exactly which exercises cure or prevent any disease.
readjust mentally and physically I would do on a given day, and the
after depending on the extra boost mission was simple—to beat my
that steroids had imparted. One last numbers. That meant I had to ei-
note I need to add is that to all of ther do more reps than last time I
you who feel let down by a man who had performed a particular exer-
once championed natural body-
building having turned to steroids,
cise or, if I had exceeded the rep
ranges indicated, use a little more
888.519.9300 SANN.NET
I am truly sorry. My use is nothing I weight. I trained on Mondays, Tues- Int: 888.519.9300
am proud of, but it does feel good to days, Thursdays and Fridays using
tell the truth at last. I felt I owed that a three-way split, so whatever I AVAILABLE AT THIS AND
to you all. worked on Monday got hit again on OTHER FINE RETAILERS:
Friday. the first time in years and doing it train drug-free. I was pleasantly
D.C. isn’t for everybody, but it drug-free. By the end of 2006 I had surprised to see not one but three
was exactly what I needed at exactly been training D.C. style for half a tested events on the schedule for
the right time in my training ca- year, and the results were so satis- 2007. The first was in April and thus
reer. I had been at a plateau of size factory that I set a goal of compet- too soon for me to prepare prop-
and strength for a very long time. ing—and winning—for 2007. I just erly. The last was in late October,
Even in the years I used steroids, I needed to find a show. which was longer than I wanted to
would get to a certain point and no wait. The middle one was in August,
further. What I needed was a sys- Sweet, Sweet Victory| though, which was perfect. The kids
tematic approach aimed at increas- would be out of school, I could tan
at Last
ing strength. Dante believes that a out on my pool deck, and I would be
stronger muscle becomes a bigger In January ’07 NPC District Chair- in shape for the whole summer. The
muscle, and I found it to be true in man Dave Follansbee released the clincher was the name—the Natural
my case. As I forced myself to gain schedule of events in New England. Colonial Cup. My first contest, in
strength in many exercises, I saw I had spoken with him several times 1989, was called the Colonial Clas-
new size gains, even in bodyparts about promoting natural shows in sic. I took that as an omen that this
like arms that had seemingly hit the area, as I felt they could provide was the show I had to do.
their genetic limit. I was making real viable options for myself and many I started cleaning up my diet in
improvements to my physique for other NPC athletes who choose to mid-January, weighing 233 pounds.
formation processing. When drunk to enhance the benefits of epicat- in the study, however, was directly
throughout the day, tea may prevent echins on brain function. injected into the mouse brains; a
a decline in mental performance. Elsewhere in lab-coat land, add- comparable oral dose of EGCG in
While tea contains caffeine, a recog- ing green tea to the diet of mice humans would be 1,500 to 1,600
nized brain stimulant, its impact on significantly delayed memory re- milligrams.
brain function isn’t caffeine-related. gression, which told researchers that Stress fosters brain degeneration,
An experiment with rats found green tea protects brain neurons.12 and tea can alleviate it—particu-
that those that had tea in their diets Another study found that black and larly black tea, which contains the
exhibited improved learning abil- green teas inhibited the breakdown amino acid theanine and its precur-
ity—at least as far as traversing a of the neurotransmitter acetylcho- sor, theaflavin, in greater quantity
complicated maze was concerned.11 line, which the brain requires for than are found in green tea. A study
The rats on tea also experienced less memory and learning and which reported in the journal Psycho-
oxidation in the hippocampus, the is deficient in Alzheimer’s patients. pharmacology found that men who
seat of learning and memory in the Doctors currently treat Alzheimer’s drank black tea four times a day for
brain. with drugs such as Exelon and Ari- six weeks had 47 percent less cor-
A study published recently in the cept, which inhibit the activity of tisol, a stress hormone, than men
Journal of Neuroscience found that acetylcholinesterase, the substance who drank a tea substitute. The tea
a combination of epicatechins and that degrades acetylcholine. Green drinkers also reported a greater feel-
exercise led to beneficial changes tea also blocked the production of ing of relaxation after performing
in the section of the brain involved beta amyloid, a protein superabun- tasks designed to increase stress.
in learning and the formation of dant in the brains of Alzheimer’s Theanine is known to help relax
memory. Researchers observed patients.13 the brain. It reduces anxiety and
an upgrade in gene activity linked Scientists from McGill Univer- stress without the side effects asso-
to memory and learning as well sity found that green tea prevented ciated with drugs used for the same
as a decrease in genes linked to neurons exposed to beta amyloid purpose. Studies show that theanine
inflammation, a hallmark of the from being destroyed. Mice prone to increases alpha waves, brain waves
brain degeneration identified in a rodent version of Alzheimer’s had that indicate increased relaxation
such diseases as Alzheimer’s and 54 percent less beta amyloid than but without losing alertness. Studies
Parkinson’s. Exercise was also found untreated mice. The green tea used done with (continued on page 212)
HEATH!
really—the negative effects of fruc- You get a picture of how it all
works from a study in which sci-
Green tea can improve insulin efficiency,
entists fed rat subjects either a
so less insulin is secreted. What’s
released does more work, however, and
that can lead to less bodyfat accrual.
FREEMAN!
DUGDALE!
...Will You?
Neveux \ Model: John Cowgill
>>>>>
Free download from imbodybuilding.com
Tonic in a Teapot
Saturday,
February 16, 2008
Los Angeles
Convention
Center
>Judging 10:00 AM
>Finals 6:30 PM
Tickets Available At
www.ironmanpro.com
Presented By
hair.
shigella, candida (yeast)
and other bugs. In the
Green tea’s anti-
increased fat burning. The higher
intestine, green tea acts
as a probiotic, stimulating
inflammatory properties
the tea intake, the greater the endur-
ance, from 8 to 24 percent. The au-
the growth of beneficial
bacteria. Tea also kills the
may minimize sunburn
thors suggest that a human athlete
weighing 165 pounds would need
bacteria in the mouth that
cause both cavities and as well as offering
to drink about four cups of green gum disease, the major
tea to replicate the effects shown in cause of tooth loss. Tea protection against skin
the mice. A single dose of green tea inhibits the influenza
didn’t have much effect; long-term virus, as well as an enzyme cancer.
consumption did the trick.26 Anoth- that is complicit in spread-
er study involving rats showed that ing HIV in the body. Other
Neveux \ Model: Lena Johannessen
substances that affect the thyroid iron. Black tea has the highest caf- tea polyphenols inhibit human
than humans are. The amount of tea feine content, followed in order by vascular smooth muscle cell
lab rats get isn’t likely to be drunk by oolong tea, green tea and fresh tea proliferation stimulated by native
humans. leaf. The average cup of green tea low-density lipoprotein. Eur J
Green tea inhibits aromatase, the contains 32 milligrams of caffeine, Pharmacol. 434:1-7.
enzyme that converts testosterone compared to the 100 to 200 found in 2 Bursill, C., et al. (2007). A
treatment of dementia. Phyto Res. glucose transporter-4 content in a Obesity and thermogenesis related
18:624-27. fructose-fed rat model. Eur J Nutr. to the consumption of caffeine,
14 Chakravarthy, B.K., et al. (1982). 43. ephedrine, capsaicin, and green
Functional beta cell regeneration in 18 Gomez, A., et al. (1994). Anti- tea. Am J Physiol Regul Integ Comp
the islets of the pancreas in alloxan- hyperglycemic effect of black Physiol. 292:R77-R85.
induced diabetic rats by EGCG. Life tea (Camellia sinensis) in rat. J 24 Nagao, T., et al. (2007). A green
getting sore was necessary and you fibers per square inch, he has in his
by John Little didn’t get sore, what would you do— calf muscles—not to his training
try to get sore? The only proper way approach. He doesn’t train his calves
The Value of Muscle to gauge the success of any workout at all because he doesn’t want them
Soreness is by the standard of strength in- to become bigger, but if you were
creases. If you’re stronger at the next looking at his calves simplistically,
Q: I don’t seem to get sore the workout, a positive change obvi- you’d have to conclude that his “not
day after I train to positive fail- ously occurred in the muscle. As you training” has resulted in his produc-
ure. I’m wondering if I should continue to grow stronger and eat ing calves that would be the envy of
change my exercises or the way adequately, you’ll grow larger.” Steve Reeves.
I perform them, as I think I If you’re underweight, proper
should feel some soreness, just How Much Muscle Heavy Duty training will very
to know that my muscles did quickly get you to the muscular
Can I Gain?
some work. bodyweight that your genetics will
A: Soreness, as Mike Mentzer Q: How much muscle can I permit. Ultimately, however, your
pointed out, indicates a feeling gain over the course of a year? genetics will determine how much
only—not necessarily growth stimu- I know Mike had many clients muscle you can gain. I recall speak-
lation—and it’s certainly not the who gained 20 to 30 pounds ing with renowned personal trainer
sine qua non of having a productive over a span of several months, Drew Baye (www.Baye.com) about
workout. According to Mike: and I’d sure like to do the same. the amount of muscle he gained
“Achieving soreness is no indi- A: While Mike did have many while training on Mike’s Heavy Duty
cation that you had a successful clients who gained 20 to 30 pounds program during his college years.
workout. The only time I ever got of muscle over the course of several Here’s what he had to say:
sore was upon resumption of train- months, the size that your muscles “When I was in college, I started
ing after an extended layoff. If get- will ultimately reach is a matter reading Mike Mentzer’s articles in
ting sore was necessary, somehow, dictated almost entirely by genet- his Heavy Duty column in IRON
to build big muscles, I never would ics. At my strength-training center MAN, and I just dropped all the
have been Mr. Universe. Feelings— (Nautilus North Strength & Fitness high-volume stuff and everything
Balik \ Model: Mike Mentzer
especially soreness, which is still a Centre in Bracebridge, Ontario, else I’d been doing. I went to one of
mystery—tell you little or nothing Canada) we have a client who is 64 his programs that had me training
about the success of a workout. No years old and has 18 1/2-inch calves. only twice a week, following a rou-
one knows what causes soreness He’s had them since he was 16 years tine that he’d outlined in one of his
or what significance it may have; it old. That speaks to the muscle fiber columns.”
just hurts. And if you thought that density, or the amount of muscle I asked Drew about the results
he’d gotten while on other training muscle in six months, as Drew did, But as a matter of fact, the growth
programs. He said he’d made “little then Heavy Duty training will bring process is probably even slower
or no meaningful progress and [was] out your genetic potential. If, how- than you realize. Many bodybuild-
just grossly overtraining.” On Mike’s ever, your bodyweight is more sta- ers’ dietary indiscretions, as well as
program, however, he “was able to bilized—that is, you’re not grossly the training errors they make, are
go from the low 150s and not much underweight—or if you don’t have the direct result of a failure to realize
definition to a fairly lean 180 to 182 the genetics to grow 30 pounds of just how slow the growth process is.
pounds over a period of maybe a muscle, then you’ll still grow bigger If a bodybuilder expects to gain a
half year or so.” and stronger muscles but to some pound of muscle a week or a pound
I like Drew’s response because measure less than those whose a month and he’s not seeing those
there’s been a lot of nonsense going genetics are better suited to it. gains, then he’s going to become
around, particularly in Internet chat Mike pointed out during a semi- hysterical and begin training more
rooms, that building strength, as nar I attended in 1981 that for the often, increasing his protein intake
Mike advocated, has nothing to do average bodybuilder a five-to-10- and so forth. If, however, you can
with building muscular size—which pound gain of muscle per year is ac- develop a firm grasp of how slow the
is false on its face. Drew’s abil- tually an excellent rate of progress. process of muscle growth is, then
ity to build 30 pounds of muscle According to Mike: it’s my firm belief that you’ll be less
over six months as a result of what “Anybody with any training expe- inclined to commit a lot of the ri-
was essentially a “strength-build- rience has recognized that adding diculous dietary and training errors
ing” program belies it. If you have muscle tissue beyond normal levels that bodybuilders fall prey to.
the genetics to gain 30 pounds of is a seemingly impossible process. “Just how slow is slow? We can all
®
DESIGNED TO BUILD RES U L T S
COMES RE-SATUR8
™
RELOAD.
RECOVER.
agree that gaining even 10 pounds
of muscle a year is a tremendous
year. At 10 pounds a year, in five
years you’d gain 50 pounds of mus- GROW.
achievement. Not 10 pounds of cle, enough to transform an average
bodyweight, mind you—that’s 165-pound adult male into a 215-
easy—10 pounds of pure muscle. It pound Mr. Olympia. In fact, the vast
isn’t a whole hell of a lot, but look majority of Mr. Olympia competi-
at it over the long term, five years, tors weigh under 215. www.issresearch.com
which is how you have to look at “Suppose we can gain 10 pounds
your bodybuilding career. Nobody of muscle in one year. We still don’t
ever became Mr. America in one think in terms (continued on page 230)
(continued from page 227) of a year, or less than half an ounce—not weigh yourself. You should gauge
blocks of a year, or blocks of five enough to register on a scale. Yet your progress by your appearance.
years. We think about daily prog- how many of you weigh yourself “Think of how minuscule 12
ress, daily workouts and so forth. every day looking for gain? If you are grams of muscle gained per day
So if you think 10 pounds of muscle seeing weight gains every day, then is—assuming you’re gaining those
growth in one year is slow, it’s unbe- you’re not gaining muscle. 10 pounds of muscle per year. Yet
lievable how slow that growth is on “What are you gaining? Fat. If you when we don’t seem to be gaining
a daily level. could gain 10 pounds of muscle a fast enough, we increase our train-
“On a daily level, 10 pounds of year—something most of us are in- ing time, increase our intake of
muscle over 365 days works out to capable of—you’re not going to see protein and so forth. Those things
.027 pounds of muscle gained per even a one-pound gain per month. don’t hasten the growth process;
day, which is the same as 12 grams, So it’s almost ridiculous to ever they slow it down.”
>www.NancyGeorges.com
If you recognize the name Nancy Georges,
it’s because she’s been on the fitness scene for
many years. In fact, Nancy competed in the
inaugural Fitness America Pageant in 1989
after spotting a poster of Cameo Kneuer (sis-
ter of none other than former Ms. Olympia
Cory Everson), who was the reigning Ms. Na-
tional Fitness at the time. “I thought she was
gorgeous, and naturally I wanted to compete
right away. What a great way to mesh my ath-
letic background with my passion for model-
ing,” says Nancy. In 1991 she was victorious
at both the Ms. Fitness USA and Ms. National
Fitness, making her an industry celebrity. In
great demand, she traveled all over the globe
to give seminars about fitness and inspiring
others to pursue a more healthful lifestyle.
After a long sabbatical from the stage Nancy
returned to fitness competition—as ever con-
sistently presenting one of the best physiques
in the sport—only to find that the routine
round had outgrown her abilities. After sev-
hurt you, make foods like that the exception and not
the rule.
Another point about cardio and the ectomorph is
that, in my experience, those with your body type tend
to have more limited recovery ability than most—not
so much in regard to individual muscles as systemic
recovery. That means overtraining is more of a con-
cern than with other body types. Thus cardio on top for the faint of heart or for those who shy away from
of weight training is not a good idea for us naturally discomfort. It’s a method for those who enjoy pain
skinny types (at least in the early bulking stages), as too while training and look forward to even more in the
much exercise will make too great an inroad into our days after.
recovery ability, which will all but bring muscle gains to It’s important to follow the nutritional guidelines of
a screeching halt. the program closely and to get as much rest and sleep
My advice is to train hard and heavy no more than as possible after each workout. While the fiber damage
four days per week, eat at least six clean, high-calorie serves as the trigger for muscle growth, you must give
meals per day and sleep seven to nine hours every your body everything it needs to complete the healing
night. That’s your simple yet reliable equation for mus- process from A to Z if you expect maximum results.
cle growth. IM
Who Uses
Bonds’ Major League home-run record of 73 season hits
with awe, but that view was subsequently tainted by ru-
mors of Bonds’ extensive anabolic drug use. The fact that
such drugs are commonplace in baseball and many other
Drugs and letic success is antithetical to the tenets of fair play in sport.
One obvious solution to the dilemma would be to legalize
anabolic drug use in sport, but that’s not likely.
Who Uses
Bonds’ Major League home-run record of 73 season hits
with awe, but that view was subsequently tainted by ru-
mors of Bonds’ extensive anabolic drug use. The fact that
such drugs are commonplace in baseball and many other
Drugs and letic success is antithetical to the tenets of fair play in sport.
One obvious solution to the dilemma would be to legalize
anabolic drug use in sport, but that’s not likely.
M
ike Davila and JJ (Jen- Search. “After the show,” Jennifer
nifer Jo) Clifton cre- said, “the two of us were being pho-
ated quite a fire when tographed separately by everyone,
they stepped onstage but people wanted photos with the
in Pasadena for the ’07 Fittest Cou- two of us together. Out of nowhere
ple competition. The stage was filled some girl says, ‘Wow! You two look
with worthy pairs, but the future great together; ya’ll should date!’
firefighter and the hot hairstylist “I believe the two of us thought
grabbed attention immediately. that sounded pretty good. I then
They’d met several months earlier invited him to go out with my fam-
Contest Photography by Jerry Fredrick
Bright Future
Stellar lineups at IM Pro and
ASC start off great ’08
By the time you have this edition of the News & Views in your
hands, the 2008 contest season will be ready to rumble. For the
19th year in a row the IRON MAN Pro will lead things off, followed
two weeks later by the 20th edition of the Arnold Schwarze-
negeger Classic. Based on early reports, both shows will field
magnificent lineups.
The IM Pro and Los Angeles FitExpo, which are set for February
15 through 17, will feature a change of venue this year; after four
seasons in Pasadena, promoter John Balik and company are
heading to downtown L.A., to the Los Angeles Convention Center,
adjacent to Staples Center and the brand-
new Nokia Theater. Phil
Since the contract deadline for the IM Heath.
is nearly a month off as I write this, I can’t
tell you exactly who’ll be in, for sure, but it’s
shaping up to be the best lineup in years.
Toney Freeman said a month or so ago Toney
on the MD radio Webcast that he’ll be back Freeman.
to defend his title. I had a feeling that would
happen after his spectacular success early
in 2007 was negated, somewhat, by his
shocking 14th-place finish at the Mr. O.
I heard that the 6’2”, 285-pounder out of
Atlanta, who has since that interview signed
Silvio
with AMI, was ill before the O. I didn’t hear Samuel.
it from him, but it would make sense, as he
was coming off victories at the IM and the
Arnold Classic
FIELD OF DREAMS—Just as the Arnold Sports Festival
weekend keeps getting bigger, the Arnold Classic lineup keeps Will
getting deeper! The top six from 2007—Victor Martinez, Dex- Harris.
ter Jackson, Toney Freeman, Gustavo Badell, Phil Heath and
Silvio Samuel—are scheduled to get on the Veterans Memorial stage in
Columbus again on March 1.
In addition, the Marvelous One, Melvin
Anthony (fifth in the show in 2005 and ’06,
and sixth and fifth, respectively, in the past two
Olympias), and Kai Greene, the winner of my
Most Improved Bodybuilder award for 2007,
are prepping for the Classic. So promoter Jim
Lorimer’s latest lineup will have not only two
great physiques but also the two best posers in
the industry, in some people’s opinions.
The only big names from last season’s Olym-
pia that will be missing in Columbus are Jay
Cutler and the retired Ronnie Coleman.
The addition of Anthony and Greene makes it,
at least on paper, one of the greatest lineups in
the 20-year history of the show. For those who
may not remember, Rich Gaspari took the
initial crown back in 1989, with Robby Robinson in second and Gary
Strydom in third. Lorimer is rounding up as many past champions as
possible to honor at the finals. And who knows what other surprises Jim Wrestling and fencing at the Arnold
and his co-promoter, the Governator, are packaging? Sports Festival.
Sloane made a special appearance. Sloan was also promoting her Fitness
Layne Personal Training and Day Spa in Troy, Ohio. You can check it out at
www.FittnessLayne.com.
Congrats to Todd and Dave on the continued success of this show, which
enforces a strict (and expensive) testing protocol. It’s the same test used in
the Olympic Games, and it detects the use of anabolic steroids, diuretics and
clenbuterol within the previous year.
Photo courtesy of Dave Liberman
People
GOTTA HAVE HEART DEPT—Last summer I returned to Gold’s Gym,
Pasadena, after an 8 1/2-year hiatus. I saw many familiar people at the facility
(which was previously known as World Gym, Pasadena) but in many instanc-
Ohio winners Robertson, Bradley and
256 MARCH 2008 \ www.ironmanmagazine.com Kryser.
erie Waugaman (“Siren’), who landed three of the seven positions on the ladies
side of the ledger. Another lass who made the cut is
strength athlete and figure competitor Robin Cole-
Isaac Hinds \ www.LiftStudios.com
2003
1999
Lee Priest
2006 IRON MAN PRO
CHAMPION
Gustavo Badell
2005 IRON MAN PRO
CHAMPION
Jay Cutler
2003 IRON MAN PRO
CHAMPION
Flex Wheeler
1993, ’95, ’96, ’97, ’98
IRON MAN PRO CHAMPION
J.J. Marsh
1991 IRON MAN PRO
CHAMPION
Shawn Ray
(The first winner)
1990
IRON MAN PRO CHAMPION
FITNESS ’OLA
Adela Garcia
claimed her
third Olympia
BIG WINNERS OF 2007
crown—second
in a row—and
announced that
she’d take the
early season off
in ’08, skipping
the Fitness Inter-
national for the
first time since
she turned pro.
In eight straight
appearances at
the Columbus,
Ohio, megaevent
the chica supre-
ma earned eight
top-five finishes,
five of them in
the top three,
with two wins.
SISTER ACT Iris Kyle and Dayana Cadeau ended the year
exactly where they started—one and two. Iris was the
only athlete to win at the Arnold and the Olympia.
FAIRY TALES (CAN COME TRUE) Jenny Lynn got the guy
and won the Figure O—again. And it was the same guy,
Blair Mone.
H E I R E S S E S A P PA R E N T
4) Meanwhile,
Gina Aliottl kept a
careful eye on the
competition and left 4
them in her Olympia
dust, taking second 2
to Jenny Lynn.
Ron Avidan
DOES SCOTTY REALLY HAVE ABS OF STEEL
YEAR-ROUND? The truth may be found on Scott
and Monica Brant-Peckham’s reality DVD series,
THEY’RE BA-A-ACK Adela Garcia, Jenny but I’m not promising anything. For info or to
Lynn and Susie Curry save the world from subscribe, go to FitnessandFigureReality.com.
futuristic monsters—in color. Available
for $3.99 from DigitalWebbing.com. DW
says: “Fitness models in spandex!” I say: MISS VICKIE’S SHOW
What’s wrong with that? What: First Annual
Vickie Gates Classic
When: May 3, 2008
Where: Dallas Black
Academy of Arts
Divisions: Bodybuild-
ing, Fitness and Figure
Also: A portion of
the proceeds will go
to several Dallas-area
nonprofit organiza-
tions.
M O R E I N T E R N AT I O N A L N E W B I E S
Janet Kearns-
Koehler pumps
up some
beautiful figure
muscle at the
Pittsburgh Pro.
Roland Balik
Congratulations! Fresno’s
Farinaz Tavakoli, D.C., partied
at the O and then won the
figure overall at the NPC San
Francisco a week later. Nice
chatting with you, Doc.
SPEAKING OF LIVING
Pauline BEAUTIFUL RADIO Catch me
Nordine Colorful. Briana Tindall and on Nancy Di Nino and Dr. Z.
presents Kristi Tauti make a pretty back- Catherine Navarro‘s radiofest
arms at the stage pair. for women on February 7 at
Soldiers 11 a.m. EST and downloadable
Isaac Hinds \ www.LiftStudios.com
You can contact Ruth Silverman, fitness, figure and women’s bodybuilding reporter and Pump & Circumstance scribe, in
care of IRON MAN, 1701 Ives Ave., Oxnard, CA 93033; or via e-mail at ironwman@aol.com.
Height: 5’9”
Age: 33
Weight: 135
Current residence: Dallas,
Texas
Occupation: Fitness specialist,
model and athlete
Marital status: Married
Factoids: “I’m the ’07 Ms. Bikini
Universe, a Gaspari Nutrition
spokesmodel, and I’ve been a
fitness trainer for six years. I
got started in the fitness world
through sports in high school. I
ran track and played volleyball,
but it wasn’t until I was in nurs-
ing school that I hired a fitness
trainer. I was addicted from day
one, so I quit nursing school
after three years and became a
trainer myself. I absolutely love it
and have no regrets.”
Future plans: “Besides run-
ning my own personal-training
business and shooting for fitness
magazines, I’m doing a reality
series on Bodybuilding
.com. I show viewers what it’s
like in my world, and I’ll be
doing a client transformation
there as well. I get a lot of fan
e-mail from women, and I hope
that my fans get some of their
questions answered by watching
the series. I’d like to have my own
show one day, so this is going to
be great practice!”
Web site:
www.MarziaPrince.com or
www.MarziaFitness.com.
For bookings contact
MarziaPrince@aol.com.
workout routines,
metabolism-accelera-
FAT TO
tion techniques and the
best fat-to-muscle
MUSCLE
nutrients. Stop dieting
Pack On Le
2
away muscle—pack As You Shed Mass
an
Bodyfat
on more as you burn Includes carb
-sta
diets, grow cking and carb-reducti
fat-burning th hormone activatio on
fat, and look your wor
and the 10 kouts and supplements
Rules for Sup
n,
in record time!
Just $9.95
plus $6.50 postage & handling ($15 outside North
America) (California residents add 8.25% sales tax)
Credit card orders call
1-800-447-0008, offer ITS
YES! I want to transform my physique. Rush
me IRONMAN’s Fat to Muscle 2.
Rush my
......................................................
copy to: .....................................................
....................................................
Enclose check or money order for $9.95 plus $6.50
shipping payable to: Home GYM Warehouse,
1701 Ives Ave., Oxnard, CA 93033.
Credit card orders call TOLL FREE
1-800-447-0008, offer ITS
CA residents add 8.25% sales tax. Foreign orders
(except Canada) add $15 shipping. Payment in
U.S. dollars drawn on U.S. banks only.
Mind/Body
BOMBER BLAST
Another Day of Scheming
And daydreaming
2) Seeking lean muscle only is a frustrating mission, as
T
his month I’m compelled to dash off a sally of little-
known weight-gain proposals (low-tech facts, free-form few—I’ve known three or four—are blessed with the supe-
ideas, unstructured notions and educated guesses) that rior metabolism and genetic blueprint to succeed readily.
work for most people. They’ve worked for me for more than Waiting for lean muscle to grow, meanwhile, is like watching
50 years. a pot of water—it never boils.
Eat better, train harder, be tougher, think surer, and rest, 3) Though lean mass is the desired goal, gaining muscle
well, morer. mass, or bulk, a solid composition of muscle and essential
Of course, there’s always the slightly expanded version: adipose tissue, is the more common achievement of size-
conscious muscle builders.
1) Late flash! Gaining lean muscle weight is a slow process.
Lots of good food, hard training, guts and persistence 4) Well-distributed bulk is appealing, useful and reward-
required. You mustn’t pursue weight gain randomly or sur- ing for most lifters with long-term goals and a tolerance for
render to the tediousness of the process. Backward steps temporary bodybuilding smoothness. Proper bulk provides
are too hard to recover. Never give up. strength and energy to overload the muscles during a
workout and plenty of tissue-building resources for muscle
development.
5) Guess what? The lifter must eat
more and better meals—a balance
of complete protein, nutrient-dense
carbs and non-greasy-fat meals.
Eat smaller portions more frequently
throughout the day without failure
for better nutrient absorption, more
consistent tissue building and less
system overload. Break out the
Tupperware, and embrace the rou-
tine of preparing meals for the road.
Missed meals are backward steps.
6) Drink lots of water. I repeat—
water, water and water. No soda
pop. Soda is a crime, water divine.
While on the subject, no junk, no
garbage, no kidding.
7) Most serious muscle build-
ers drink milk, eat dairy and eggs
and include red meat in their diet.
There’s more: A quality protein pow-
der as a dietary supplement and
meal fortifier is a most effective and
convenient weight-gain tool.
8) Remember: Fresh fruit and
salads are invaluable for weight
gain, health and system vitality.
H
cally forget to in- ave you ever
clude everything awakened in
and suspect you the morning
do too. Living with the answer to
A
12) Remember the words of one of the greatest lifters in study of
the world, Sir Winston Churchill, “Never give in. Never give people
in. Never, never, never, never.”
Farrally \ Model: Mike Icolari
50 years
The secrets are revealed, the buried treasures uncovered, old and older
the gems of truth fixed in settings of gold. Light replaces dark-
ness. found that those
Peculiar thing about muscle-building secrets: There aren’t who expressed
any. anger by yelling
When you’re a bomber, nothing is new. The only thing
remaining is hard work, love, hope and faith. and becoming agi-
Throttle forward, steady as she goes, soar... tated were more likely to have calcium deposits in their
—Dave Draper coronary arteries. In other words, screamers are more
apt to have a heart attack than those who suppress
Editor’s note: For more from
Dave Draper, visit www.Dave anger. It’s believed that outwardly expressing anger
Draper.com and sign up for his free causes a temporary high in blood pressure, which can
newsletter. You can also check out damage blood vessels. This finding runs counter to the
his amazing Top Squat training tool,
classic photos, workout Q&A and belief that “you need to let it out.”
forum. —Becky Holman
www.X-tremeLean.com
Maria Rogers
I
f you want the fashion accessory of the decade, a great
body is a good place to start—and Maria Rogers won’t
have to go shopping to get hers. At 5’8” this girl has a
body that was made for wearing clothes—a lot or a little. It’s
all part of the benefit of having a master’s degree in nutrition
and loving a good workout.
Maria made her NPC figure competition debut in 2006
at the Orange County Muscle Classic. She also did the San
Diego Bodybuilding and Figure Championships and took first
in her class at the prestigious ’07 California Bodybuilding,
Figure and Fitness Championships. That qualified her for the
’07 USA, which was held in Las Vegas last summer, where
she placed fourth in her class. Not bad, considering that she
B
odybuilders are familiar with cortisol, the stress hormone
that can eat hard-earned muscle tissue. New research
says it can cause your gums to recede as well. A Brazilian
study suggests that
those with high cor-
tisol are more prone
to peridontal disease.
Cortisol impairs the
immune system, which
encourages bacteria to
munch on your gums.
High-strung individu-
als should brush more
often and perhaps take
a phosphatidylserine supplement. PS is a soy lipid that has been
shown to reduce cortisol by 30 percent (see page 164).
—Becky Holman
New Stuff
HotPex
P
ushups are a great
upper-body exer-
cise, and simple new
devices are making the
move even better. A set
of pushup handles called
HotPex makes the exer-
cise more comfortable and
ergonomically correct while
increasing the range of motion. Here’s what Brad Harris, Hollywood stuntman
hall-of-famer and HotPex
creator, had to say about
them:
“After 60 years of per-
forming pushups in every
position I could dream of, in-
cluding with a pair of crudely
homemade wooden handles
that I carried with me around
the world for several years
during my career as a stunt-
man, stunt coordinator and
star of a slew of foreign
films, I finally came up with
HotPex. I’ve tried just about
every other pushup handles
on the market place, and
HotPex are the best—forget
the rest.”
For more information, visit
www.HotPex.com.
Hybridized muscle-
mutating postworkout
composite
F
ormulated to overwhelm your
devastated muscle cells,
Anabolic Optimal Dose is un-
like any other postworkout formula.
Molecularly altered to engulf muscle
fibers with key hyper-anabolic com-
pounds, Anabolic Optimal Dose is
designed to activate satellite cells
for unbridled muscle tissue growth.
Each oral dose contains the follow-
ing potent ingredient mix: antioxidant, ALA has been known
Creatine taurinate. A novel to enhance insulin sensitivity, forc-
form of creatine patented by Muscle ing more creatine and nutrients into
Asylum Project researchers, this the muscle cell for immediate tissue
ingredient enhances the ability to replication and expansion.
produce higher muscular force MAP scientists developed Wave
and/or power, aids in postworkout Pulse Technology™ to take advan-
recovery and increases lean muscle tage of and improve on dynamic
mass. nutrient transport. Anabolic Optimal
Taurine. One of the nonessen- Dose invades your muscle fibers to
tial amino acids, taurine supports a degree never experienced before,
cell volumization and insulin sensitiv- injecting size and strength where
ity. utter destruction has occurred.
Beta-alanine. An unparalleled For more on Anabolic Optimal
muscle-building amino acid, beta-al- Dose and other innovative Muscle
anine is a precursor of the dipeptide Asylum Project products, vist www
carnosine (beta-alanyl-L-histidine), .MuscleAsylumProject.com.
which is highly concentrated in
muscle.
References
Glycine. An amino acid that’s
a precursor of the synthesis of Graham, A.S., and Hatton, R.C.
creatine, glycine can facilitate insu- (1999). Creatine: A review of efficacy
lin-mediated uptake of glucose into and safety. J Am Pharm Assoc.
muscle tissue. It also plays a key 39(6):803-810.
role in the synthesis of a number of Gannon, M.C., Nuttall, J.A., and
biologically important compounds, Nuttall, F.Q. (2002). The metabolic
including proteins, ATP, glycogen response to ingested glycine. Am J
and hemoglobin. Clin Nutr. 79:1302-1307.
L-lysine HCI. Required for the Irving, C.S., et al. (1986). Lysine
synthesis of proteins that make up and protein metabolism in young
muscle fibers, this amino acid is in women. Subdivision based on the
crystalline form and thus has ex- novel use of multiple stable isotopic
tremely high bioavailability. labels. J Clin Invest. 77(4):1321-
Alpha lipoic acid. A potent 1331.
Luisita Leers
Roland Balik
Jeff Schwartzer
Weight: Contest, 215; off-season,
240
Height: 5’5
Residence: Pembroke Pines, Florida
Contest Highlights: ’03 NPC Nation-
als, heavyweight, 2nd; ’07 USA,
heavyweight, 5th
Factoid: “In high school I played
in the marching band while others
played football (my overprotective
mother was a nurse and would have
nothing of it). In college I was a
deejay at two clubs and was known
as ‘Deejay Quad.’”
Contact: djquad103@aol.com
Merv
Readers Write
March 2008
www.IronManMagazine.com
Please display until 1/2/08 •Athletes: Any Chump Can Jump—Sky-High!