Professional Documents
Culture Documents
Iron Man - USA 12 2009
Iron Man - USA 12 2009
Jennifer
Nicole Lee
How She Shed 70 Pounds
to Become a Fitness Icon
(Her Ab Circle Pro Is a TV Hit!)
Kid Kong
Amazing 21-Year-Old
Powerhouse
Shocking
Protein Power
Researcher Reveals New
Mass-Building Discovery
All-Dumbbell
JENNIFER NICOLE LEE
Workouts
Pack On Muscle at Home
DECEMBER 2009
$5.99
PLUS:
PLUS:
• Sergio Oliva Jr.
www.IronManMagazine.com
• “BenchMonster” Benching Tips
Please display until 12/1/09 • Squat to Grow
Free download from imbodybuilding.com
WHATEVER YOU NEED
WHEREVER YOU TRAIN™
Available at Home-gym.com
and Ironmanmagazine.com
'(&(0%(5
126
JENNIFER
FEATURES NICOLE LEE
102 A BODYBUILDER
IS BORN 53
Ron Harris on facing judgment day. You gotta love
the smell of Pro Tan in the morning.
160
SHOCKING
PROTEIN
POWER
Shocking
Protein Power
Researcher Reveals New
Mass-Building Discovery
All-Dumbbell
Workouts
Pack On Muscle at Home
DECEMBER 2009
$5.99
PLUS:
PLUS:
• Sergio Oliva Jr.
222
SERGIO
OLIVA JR.
192
POWER
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*Safety catch
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50 SMART TRAINING
Coach Charles Poliquin’s key facts on building
110
THE ANABOLIC
extreme size and strength. FAT-BLASTING DIET
58 EAT TO GROW
Creatine and muscle recovery, fat shrinking and
moderate drinking and phosphatidylserine.
84 NATURALLY HUGE
John Hansen discusses ripping up after 40.
92 SHREDDED MUSCLE
Dave Goodin outlines his cardio regimen for
serious striations!
96 CRITICAL MASS
Steve Holman takes a look at Max Contraction
and pro-style workouts.
philosophy of training and its many wonderful benefits. IRON MAN Internet Addresses:
Strength and muscle are about much more than what you can see. Web Site: www.ironmanmagazine.com
John Balik, Publisher: ironleader@aol.com
They’re about how they make you feel. The incredibly talented actor and Steve Holman, Editor in Chief: ironchief@aol.com
dancer Gregory Hines once told me that when he started to work out with Ruth Silverman, Senior Editor: ironwman@aol.com
T.S. Bratcher, Art Director: ironartz@aol.com
weights, it changed his whole perception of his connection to his body.
Helen Yu, Marketing: helen@ironmanmagazine.com
That’s part of the magic. Enjoy those workouts! IM Warren Wanderer, Advertising:
warren@roadrunner.com
Jonathan Lawson, Ad Coordinator: ironjdl@aol.com
28 DECEMBER 2009 \ www.ironmanmagazine.com Brad Seng, Webmaster: brad@ironmanmagazine.com
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Seated Row
Push Ups Handle
Dip Belt
Accu-Measure Fat Calipers
Roland Balik
already had good shape and muscular- Cutler handily and gave Martinez.
ity, but any potential for massive size new hope to those who
wasn’t readily apparent. You never weren’t necessarily mass
would have thought that one day he’d monsters. He beat Jay Are you looking for a new way
be onstage with a full 100 pounds with superior shape and razor- to shock your side deltoids into
more muscle on his frame. sharp definition.
some new growth? I think most
Even once the Blade be- So before you set limits
came a successful pro, nobody on what you can ac- of us are, because you can never
ever thought he would be complish, remember that have shoulders that are too wide
Mr. Olympia one day—ex- often we’re capable of and round. I recently picked up a
cept Dexter. He never once far more than we think.
neat little trick for lateral raises from
believed such an accom- —Ron Harris
plishment was ’07 Arnold Classic champion Victor
Martinez. Vic likes to do his usual
set with a full range of motion, then
immediately pick up a heavier pair
of dumbbells and perform only a
partial rep from the bottom to about
a third of the way up—a.k.a. X Reps.
So a set may consist of a pair of
50s for 12 full reps, followed right
away by a set of 12 partial reps
with 70s. Since you still have the
strength to do that after a regular
set, the second part of the set with
the heavier ’bells enables you to
overload the medial deltoids with far
more weight than they would nor-
mally be exposed to.
From the first time you try it, you’ll
feel a deep burn, as if you’ve awak-
ened some dormant muscle fibers
that were simply waiting for the
right combination to come out and
play—and grow!
Dexter —Ron Harris
Jackson.
Roland Balik
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Packing Your Tri’s With More Size Compound vs. isolation
Q: I’m 6’5” tall, not very two sets. Lock out on the last
broad, and I have thin few reps and partials. Go from
knees, elbows and wrists. there to a machine that has
I have read your articles your elbows and hands above
about training for tall men, your chest (while seated), or
but they seem to center do what I like to call overhead
mostly on chest and legs. triceps pushouts. Use a straight
How can I make my triceps bar, a V-bar or a rope, depend-
fuller? They look long and ing on which gives you the
thin, without the three most leverage. Assuming the
heads showing. pulley is above your head and
the bar is in your hands, push
A: Since I’m just over 6’, I can out so that your forearms and
imagine how much trouble you hands are directly above your
must be having, given your small head at the top and end up
joints and very long limbs. If you right in front of you. Let your
stick with the following methods forearms collapse all the way
for six months to a year, though, back onto your biceps, and
you’ll probably surprise yourself. press outward again. That
You can isolate your triceps seems to hit an area that noth-
with pushdowns, among other ing else can touch.
single-joint exercises, but if you Don’t be afraid to use some-
don’t do a multijoint exercise—for thing else if this doesn’t work
chest and triceps—you can’t for you. Use the dip machine or
make them grow to their maxi- another extension-type triceps
mum size. Try using wrist wraps exercise. Do your repetitions at
and do four sets of relatively a good pace, and lock out to-
heavy flat-bench presses with ward the end of each set—the
your palms facing upward—a last two to four reps. Do as
reverse grip that’s fairly close and causes your elbows to drop many lockout X Reps as you can for the last two sets of both
by your sides. Be sure that your feet are flat on the floor and isolation exercises.
your thighs are parallel to the floor—if not, that bench is not One last thing that I always tell people who have long limbs:
for you. Find one that lets you put both feet flat on the floor If you pump up your biceps before working your triceps—just
and is high enough to account for your long legs. You want pumped without being taxed—you’ll find pressing easier. Your
your knees at a 90 degree angle. pumped-up biceps will act as a cushion when your forearms
Is your chest going to be worked a bit? Yes. That’s why come back and bump up against them in the negative part of
you should work your chest first and triceps after. Doing re- the extension. That will give you better force and torque from
verse-grip barbell bench presses will change the way your the bottom of the lowest, toughest angle that you can find
triceps grow—maximum hypertrophy for those with long with a pulley for cable extensions.
arms, narrow shoulders and small joints. Find a weight that Hit your triceps hard twice in an eight-day cycle. That will
you can handle for 10 to 12 repetitions and be sure to have a give them plenty of time to grow and plenty of hard work to
spotter. Have your hands already tightly secured just an inch coax them along. Train moderately heavy, and be sure your
wider than shoulder width. You and your spotter count to form is perfect. You’ll have those three heads popping.
three together, and once you have the bar in total control over —Paul Burke
your head, drop the bar just about where you would a regu-
lar bench press. Drive the bar up with your triceps, and lock Editor’s note: Contact Paul Burke via e-mail at pbptb@
out only on the last two hardest reps. Let the spotter put the aol.com. Burke has a master’s degree in integrated studies
bar back. Do four sets and keep adding weight, using more from Cambridge College in Cambridge, Massachusetts. He’s
weight as months pass and you master the movement and been a champion bodybuilder and arm
grow. You should be using mostly dumbbell and machines wrestler, and he’s considered a leader
for your pectorals; this palms-up flat-bench press will be the in the field of over-40 fitness training.
only time you use an Olympic bar for chest or triceps. It’s a bit You can purchase his book, Burke’s
tricky in the early stages of learning the movement, but I think Law—a New Fitness Paradigm for the
you’ll find that it will help your triceps quite a bit. Mature Male, from Home Gym Ware-
You should do two isolated exercises for your triceps after house. Call (800) 447-0008, or visit
that big exercise. I suggest heavy pushdowns with a straight www.Home-Gym
bar; however, if a straight bar hurts your wrist, use the bar that .com. His “Burke’s Law” training DVD
doesn’t cause pain but still gives you good leverage. Do four is also available.
sets of 12 reps, with partials, or X Reps, at the end of the last
Strip Bodyfat
Here’s the fourth and final install- you hit a plateau, vary your calorie
ment of this series. Review all of intake and perhaps some of your
the installments when you want to food choices, and vary your ex-
get leaner. ercise program. Then you’ll burst
42) Severe calorie reductions through the plateau.
can cause your body to store 55) Vary your entertainment
fat when you eat and trigger ca- when you’re using a stationary bike
tabolism and deplete your muscle or treadmill or walking outdoors. A
tissue. Shed bodyfat slowly, and portable MP3 player, DVD player
avoid severe calorie restriction. or TV can keep you entertained
43) Watch out for dietary sugars so that you don’t get bored dur-
of any kind: white sugar, brown ing low-intensity, calorie-burning
sugar, corn sweetener, sucrose, exercise.
fructose, glucose, lactose, maltose, 56) Brushing your teeth after
fruit juice concentrate or syrup. each meal may keep you from
Stay away from sugary foods. snacking between meals. You’re
They can cause your insulin levels unlikely to want to eat when your
to spike, which tells your body to mouth has a tingly, fresh-brushed
store fat. Be informed and discern- feeling. You can also gargle with
ing—read nutrition labels. Even mouthwash or put a breath strip
healthful sweeteners such as pure into your mouth if you get the urge
honey, maple syrup, date syrup or to snack. The intense flavor in the
molasses should be used only in small quantities. breath fresheners can overwhelm your taste buds and fend
44) Takeout is easy but rarely healthful. Cook large off the craving.
batches of nutritious foods once or twice per week, refrig- 57) Have a full glass of ice-cold water with each meal. It
erate them, and then use them up gradually. can help create the sensation of fullness and cause you to
45) Pack your lunch and take it to work. Prepare some eat less.
healthful sandwiches, or cook some chicken breasts, fish 58) Drink skim milk instead of whole milk. If you must
cutlets or lean hamburger patties. have soft drinks, choose diet instead of regular. Artificially
46) Eat slowly. It takes approximately 20 minutes for flavored coffee drinks and fruit-juice drinks can be high in
your brain to signal satiation—a signal that you’re full. If calories. And watch out for sports drinks. Many of those
you wolf your food, though, you may eat too much before vitamin-enhanced concoctions are essentially high-calorie
the satiation signal arrives. sugar water. Also watch out for portion sizes when drink-
47) Most restaurant food tastes terrific because it’s ing nutritious drinks. Having a large glass of skim milk or
loaded with calorie-laden enhancers. Curtail eating out, or orange juice with each meal can unnecessarily add to your
at least choose more healthful foods. daily calorie total.
48) It may be possible to obtain a decent meal from 59) Eat whole fruits instead of drinking juice. For ex-
some fast-food restaurants, but watch portion sizes and ample, have an orange instead of orange juice—it can save
calorie intake. People have lost bodyfat while enjoying fast- you approximately 150 calories. The orange has more fiber
food wraps and healthful sandwiches and salads. than the juice, which slows sugar infusion. Liquid calories
49) Even if you’re only eating healthful sandwiches, ad- don’t satisfy your body the way solid-food calories do but
here to portion size guidelines and calorie goals per sitting. can easily add up to a lot of low-nutrient calories.
50) Many restaurant salads come in at well over 1,000 60) Finally, remember that unless you’re a beginner or
calories, some at 2,000 or more. While lettuce has hardly haven’t trained for long—or you’re a genetic freak for body-
any calories, beware the high-calorie dressings and top- building—it’s unlikely you’ll be able to build much muscle
pings that make those salads so tasty. while you lose a lot of fat. If you maintain all of your current
51) Eating a variety of foods helps you get more plea- muscle mass while you shed fat, however, you’ll improve
sure out of your meals, and you must enjoy your meals your physique substantially. Don’t overtrain, however. If you
if you’re going to stick with them. Come up with a list of do, you’ll lose muscle along with the fat, which is exactly
nutritious foods that you enjoy eating, and vary them from what you don’t want.
day to day. —Stuart McRobert
52) If you crave a certain food, have a little of it. If you www.Hardgainer.com
can’t keep yourself to just a little, don’t have any. Don’t
open the floodgates! Editor’s note: Stuart McRobert’s
53) Always remember the fundamental premise of fat first byline in IRON MAN appeared
loss—you must use up more calories than you take in. If in 1981. He’s the author of the new
you feel like eating to excess at a party, ask yourself how 638-page opus on bodybuilding, Build
you plan to burn it off. If you don’t burn it off, you’re going Muscle, Lose Fat, Look Great, avail-
to store it as bodyfat. able from Home Gym Warehouse,
54) Fat-loss plateaus are to be expected—your body (800) 447-0008, or at www.Home-
always tries to adapt to what you do to it. Especially when Gym.com.
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The lying triceps extension is a common exercise associ- If you bend your wrist back during a triceps extension, the
ated with the elbow that’s also known for building significant wrist flexor muscles are stretched under load and can cause
strength. It is used primarily by bodybuilders and powerlift- strain, or tendinitis, at the inner elbow. The pain occurs with
ers, and it takes several forms. The first is the best known, triceps training but is not in the triceps tendon or muscle.
a very strict form of the exercise often called nose breakers. The nose breaker, however, can place a great deal of stress
You perform the movement lying on your back, typically with on the triceps tendon. It’s not an exercise I would recom-
a cambered bar, and start in a finished bench press position. mend for adolescent trainees. The bone is not mature, and
The elbows bend slowly as you lower the bar but remain the stress on the elbow at the triceps insertion can actually
pointing upward so that only your forearms move. You care- tear a piece of the bone instead of the tendon. Younger train-
fully lower the bar to the bridge of your nose—hence the ees and athletes should focus on more complex motions,
nickname—then slowly straighten your elbows back to the which will certainly develop strength and the triceps muscle.
starting position. Advanced trainees and powerlifters can handle a great
A second variation is similar except that you lower the deal of weight on this exercise. Powerlifting legends such as
bar behind the top of your head, and your upper arms have Kazmaier and Larry Pacifico used 200-plus pounds on nose
to move more than on the nose breakers. The speed tends breakers. You don’t much see the second form these days.
to be a little quicker, and the exercise is less stressful to the The last form lends itself to using very heavy weight without
elbow. This form dates back 70 years. In fact, the bar used elbow pain. Kazmaier wrote that he was able to increase the
to be lowered all the way down, nearly to the floor behind weight from 200 pounds to 425 on the last form. I saw video
the reclining trainee’s head. The trainee would then perform footage of Reinhoudt using 365 pounds on the movement.
a pullover, bringing the bar to his or her chest, and then finish When I first tried it, I found that my weight doubled and that
with a bench press. That was known as the pullover and there wasn’t any elbow pain—as Kazmaier described.
press and was later modified into the second form of lying The lying triceps exercise is a good movement. Use it with
triceps extension. care and give yourself time to adapt to it.
The third form evolved among a very small group of elite —Joseph M. Horrigan
powerlifters. It’s a blend of a close-grip bench press and a
lying triceps extension. I first saw former world champion Editor’s note: Visit www.SoftTissueCenter.com for
Don Reinhoudt perform the motion. The second time I saw reprints of Horrigan’s past Sportsmedicine columns that have
it was in a booklet on the bench press that was written by appeared in IRON MAN. You can order the book Strength,
powerlifting world champion and World’s Strongest Man Bill Conditioning and Injury Prevention for Hockey by Joseph
Kazmaier. I then learned that former world-record holder Horrigan, D.C., and E.J. “Doc” Kreis, D.A., and The 7-Minute
David Shaw had used it for many years. With this form you Rotator Cuff Solution by Horrigan and Jerry Robinson from
lower the bar toward the chin and neck area as your elbows Home Gym Warehouse, (800) 447-0008, or at www.Home-
lower to about to chest level. The elbows are fully bent, or Gym.com.
flexed, and the only muscle that will straighten the elbow is
the triceps—with a little help from the anconeus, a muscle
that extends the forearm at the elbow. You push the
bar straight up over your neck and
chin. As the bar elevates, so
do your elbows, so it’s one
smooth, compound
motion.
The lying triceps
extension is a way of
training the triceps
that enables you
to handle the most
weight for a rela-
tively isolated exer-
cise. The problem
that can arise
from the
Neveux \ Model: Derik Farnsworth
exercise is
elbow pain,
which can
occur on
the inner side
of the elbow.
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X
better than the carb-only subjects. Spe- compared the effects of providing cre- muscle recovery and the ability to train
cifically, isometric muscle strength was atine for seven and 30 days. As in the harder with time.
21 percent higher in the creatine group, previous study, the subjects performed —Jerry Brainum
and isokinetic muscle strength was 10 eccentric muscle contractions. Some
percent higher. subjects loaded 20 grams of creatine Editor’s note: Have you been
Although the study didn’t examine for seven days, followed by six grams a ripped off by supplement makers
the precise mechanism of beneficial day for 23 days. Another group took a whose products don’t work as adver-
change, the authors suggested that placebo. tised? Want to know the truth about
creatine enhances calcium buffering in Creatine had no effects on measures them? Check out Natural Anabolics,
muscle. That would lower intracellular of muscle damage after seven days, available at JerryBrainum.com.
calcium, which in turn helps suppress but maximum isometric muscle force
muscle degradation. Creatine also was greater in the creatine group after References
boosts muscle protein synthesis 30 days. The conclusion: The Cooke, M.B., et al. (2009). Creatine
and supports the enhanced mus- primary increased muscle recov- supplementation enhances muscle
cle stem cell proliferation that in ery provided by creatine occurs force recovery after eccentrically in-
turn supports new muscle fiber after 30 days of supplement use. duced muscle damage in healthy indi-
formation. The result is enhanced Studies of shorter duration, such as viduals. J Int Soc Sports Nutr. 6:13.
muscle recovery following training. seven days or less, showed no cre- Rosene, J., et al. (2009). Short and
The other study explains the likely atine-related recovery because, appar- longer-term effects of creatine supple-
reason that prior short-term studies of ently, its effects are cumulative. mentation on exercise-induced muscle
creatine and muscle recovery haven’t It all adds up to a new notch on damage. J Sports Sci Med. 8:89-96.
shown much benefit. The researchers creatine’s effectiveness belt: increased
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Fat Shrinking and Moderate Drinking
What’s the secret of staying lean without completely cut- bohydrate around the time you partake. That’s very important
ting out alcohol? First, keep in mind that alcohol is an energy because, as mentioned above, it goes right to fat cells.
substrate, so when you drink it, your body burns it first. That Because your body must burn off the alcohol first, fat burn-
means any carb and/or fat you eat around the time you drink ing is essentially switched off till it is metabolized. That’s why
alcohol goes to fat cells—like pretzels, chips, peanuts and you don’t want to chow down on carbs and fat while you
even the carbs in your “fun” beverage. drink, and it’s also why a low-carb beverage is best.
So the first rule is to choose the lowest-carb libation. A Other than those fruity, high-sugar mixed drinks, beer may
good choice is wine at four grams of carb per glass. be the worst fat-adding alcohol because each 12 ounces has
Next: Don’t drink on an empty stomach. Alcohol lowers about 15 grams of carbs and 150 calories, compared to the
blood sugar, which can make you ravenous for high-carb 75 or so calories per glass of wine. So if you drink four beers,
foods. The solution is to eat a meal of lean protein—chicken that’s 60 grams of carb potentially being stored as fat—and
or fish—and a high-fiber, low-starch cruciferous vegetable like 600 extra calories. Ouch. That’s going to take you at least an
broccoli—not potatoes, rice or pasta. hour of cardio to burn off. —Becky Holman
Last is moderation: Three glasses of wine should be www.X-tremeLean.com
the limit, and stopping at two is better—and don’t eat car-
I was surprised when I cracked open this little plain-Jane cortisol.” That’s very important
booklet and found it packed with interesting information on for bodybuilders looking to
everything from overtraining to ATP to stress to muscle sore- build the most muscle pos-
ness to anabolic steroids. The authors are Edmond R. Burke, sible—and burn fat. Testoster-
Ph.D., and Thomas D. Fahey, Ed.D., both key researchers on one, after all, has been shown
a lipid known as phosphatidylserine, or PS. help burn belly fat.
That’s precisely why the booklet is so interesting—because The authors also go into de-
all of those subjects are tied to what PS does. So what is PS tail on the General Adaptation
and what does it do? It’s a “phospholipid found in cell mem- Syndrome of stress developed
branes and derived from soybeans.” The amazing thing about by Dr. Hans Selye, tying in the
it is that it’s been shown in a number of studies to reduce cor- cortisol factor. The exhaustion
tisol, which is the stress hormone that can cause your body to stage in Selye’s model is when
use muscle tissue for energy. overtraining sets in, and PS
One of the reasons anabolic steroids work so well at build- can help prevent that. Burke
ing muscle is that they negate the effects of cortisol. Does that and Fahey discuss ways of
mean that taking PS can give you the same results as taking recognizing overtraining and
steroids? Probably not, but, according to the authors, it’s been the effects of muscle soreness.
shown to reduce cortisol by more than 30 percent in hard- They cite a study showing that PS can actually reduce muscle
training athletes—and that means more muscle! soreness after a hard workout, another bonus.
PS isn’t good only for your muscles; it’s also good for At the end of the booklet Fahey and Burke discuss PS as
your brain. In the section on PS and aging, Burke and Fahey an alternative to anabolic steroids. It’s information that may
discuss research that shows how it works as a brain nutri- open your eyes and your anabolic receptors without your
ent—that is, sharpening mental focus and counteracting some having to resort to dangerous drugs—and the perfect conclu-
of the cognition loss associated with aging. That ancillary sion to a booklet full of interesting bodybuilding science and
benefit is no doubt also related to suppressing cortisol, which information.
has been linked to degraded brain function. —Becky Holman
You may have read about research that links PS to im-
proved testosterone counts. Although this booklet was written Editor’s note: Phosphatidylserine (PS): Promise for Ath-
years ago, Burke and Fahey discuss that benefit as well: “PS letic Performance is available for less than a buck at
helps stop the rise in adrenocorticotrophin hormone (ACTH) Home-Gym.com. The popular PS supplement Cort-Bloc is
after exercise that leads to lower testosterone and increases in also available there.
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On the Juice Egg-cellent Food
Vegetable juice, that is. A recent
study found that overweight
subjects who drank at least one
cup of low-sodium V8 vegetable
juice each day for 12 weeks
lost four times as much weight
as subjects on the same diet
who didn’t drink the juice.
Researchers believe the juice Let’s hope the egg controversy is over. Recent studies
produced a full feeling, so show that eggs do not raise blood cholesterol or pose a
those who drank it ate less. heart risk. In fact, in a recent study healthy adults ate a
Plus, it contains many antioxi- whole egg every day for 12 weeks. Result: High-density-li-
dants linked to fat loss. poprotein cholesterol—the good kind—increased as much
—Becky Holman as 48 percent. It could be the lecithin in the eggs, which
www.X-tremeLean.com has been shown to raise HDL. —Becky Holman
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Product-Specific Science
Have you ever wondered how companies “prove” the
claims listed on their products? The vast majority borrow third-
party data to support their claims. For instance, even though
virtually all companies claim to have proprietary blends of this
and that, very few of them actually test those blends. In fact,
most of them make claims based on the science published on
a single ingredient in the formula.
So when companies actually do research on their actual
product, we as consumers should applaud them. Below are a
couple of studies, published in the Journal of the International
Society of Sports Nutrition (www.jissn.com), showing that,
indeed, certain products do work as claimed by the brand.
Scientists led by the leading muscle physiologist, Darryn
Willoughby, Ph.D., determined the effects of 28 days of heavy
resistance exercise combined with the nutritional supplement
NO-Shotgun on body composition, muscle strength and
mass, markers of satellite cell activation and clinical safety.
Men trained four times per week for 28 days while also taking
27 grams per day of a placebo or NO-Shot-
gun 30 minutes prior to exercise. What
happened? Some amazing things.
The NO-Shotgun group experienced
greater gains in mass and total muscle They discovered that subjects taking BounceBack
protein, as well as a ginormous increase in capsules for 30 days experienced a significant
the myogenic regulatory factors, or MRFs. reduction in standardized measures of pain and
In fact, this was the first study on a finished tenderness following eccentric exercise compared
product to demonstrate MRF gains. No to those who did the same exercise but took a
significant differences were found in any of placebo. This product also appears to have a good
the whole blood and serum clinical chem- safety profile.2
istry, which is an index of the product’s —Jose Antonio, Ph.D.
safety.
In case you’re wondering, MRFs are Editor’s note: Jose Antonio, Ph.D., is the
proteins that regulate myogenesis, which CEO of the International Society of Sports Nutrition
is the creation of new muscle tissue. (www.theissn.org) and is a sports science consul-
The investigators also found that satellite tant to VPX/Redline.
cells—stem cells of skeletal muscles involved in
the repair of damaged muscle as well as making muscle fibers References
bigger—were activated with this preworkout supplement. By
turning those cells on, you turn on the molecular and cellular 1 Shelmadine, B.; Cooke, M.; Buford, T.; et al. (2009). Ef-
machinery of muscle hypertrophy. For bodybuilders that’s a fects of 28 days of resistance exercise and consuming a com-
damn good thing—imagine a supplement that turns on the mercially available preworkout supplement, NO-Shotgun®,
genetic machinery of a cell! on body composition, muscle strength and mass, markers of
The authors concluded that “NO-Shotgun effectively in- satellite cell activation, and clinical safety markers in males. J
creases muscle strength and mass [and] myofibrillar protein Int Soc Sports Nutr. 6(1):16.
content, and increases the content of markers indicative of 2 Udani, J.K.; Singh, B.B.; Singh, V.J.; and Sandoval, E.
satellite cell activation.”1 (2009). BounceBack capsules for reduction of DOMS after
Another investigation sought to test the effectiveness of the eccentric exercise: a randomized, double-blind, placebo-con-
dietary supplement BounceBack on delayed-onset muscle trolled, crossover pilot study. J Int Soc Sports Nutr. 6:14.
soreness, or DOMS, after standardized eccentric exercise.
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Ah, Nuts!
One popular snack food can be a godsend for body- If you’re trying to gain muscle and need the calories,
builders. I’m talking about nuts, which are calorie dense great! If your aim is to lose bodyfat, not great. You must
and loaded with healthful fats. For hardgainers, or any off- burn 3,500 calories to shed a pound of fat, and that meant
season bodybuilder looking to boost the numbers on the well over a pound of fat each week that I was not losing. It
scale or the tape measure, a few servings of nuts a day— would also take an hour of intense cardio—every day—for
between meals, with protein shakes or even as a dessert a guy of 210 to 220 pounds just to make up for the nuts.
to finish off a meal—can be an excellent So if it’s your off-season and you want to grow,
choice. You have to be very careful with chow down. If you’re attempting to
nuts, though, once your get lean, just say no to nuts, and
goal shifts to losing snack on lower-calorie items. One
bodyfat. tasty alternative I recently
I stumbled onto discovered is dry-roasted
that discovery last edamame, or soybeans,
year while trying to also available at whole-
figure out why my older sale warehouses like
brother, who was sup- Costco. A quarter-cup
posedly eating a strict diet serving has 30 calories,
and doing his cardio, wasn’t only 40 of them from
dropping any bodyfat. The cul- fat. And, while the nuts
prit turned out to be nuts, and provide only a single gram
I also had to admit they were stymieing of protein per serving, roasted
my own fat-loss goals. I get the big plastic soybeans deliver 14 grams—a very
jars of mixed nuts from Costco, and BJ’s sells simple and delicious way to bump
its own version. Just a quarter cup has 200 calories, a full up your total protein intake. So don’t go nuts with eating
150 of them derived from fat. I’d average two servings a nuts—unless you need the calories.
day of a half cup each. Let’s do the math: —Ron Harris
• Daily: 800 calories—600 from fat Editor’s note: Ron Harris is the author of Real Body-
building, available at www.RonHarrisMuscle.com.
• Weekly: 5,600 calories—4,200 from fat
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Ever feel that you’ve hit a wall An Ohio State University
about halfway through your work- study found that subjects
out? Rinse to revive and keep on absorbed almost five times
repping. Researchers found that more of the cancer-fight-
exercisers who merely rinsed
ing nutrient lycopene in
their mouths with a sports drink
trained harder afterward. Appar- tomatoes when they were
ently, just the taste of carbs can eaten with avocados. The
spark the brain’s movement healthy fat in avocados
and pleasure centers to give apparently helps you ab-
you new energy, so if you’re
sorb some nutrients more
watching calories, rinse but
don’t swallow. effectively.
—Becky Holman —Becky Holman
66 DECEMBER 2009
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We may reduce the sets on the succeeded, as we were dragging at side of the key 2A muscle fibers,
last exercise, concentration curls, some workouts. We won’t know the something Arnold did frequently
to one drop set instead of two. final results till we get in the studio with his backoff sets on his first big
That would put us at the same under Mike Neveux’s dramatic light- exercise. We’ve also found that end-
volume—five sets—as when we ing in a few weeks. ing with a big pump encourages
reduced volume the last few weeks more gains. That’s something Eric
during our first X-Rep year; that’s Density-Exercise Broser has embraced with his Fiber
when the concentration-curl photo Damage/Fiber Saturation method.
Overview
of Jonathan on page 81 was taken. It While heavy free-weight work is
obviously worked well! In the past few installments of usually best for your opening exer-
The stair-step approach to over- TEG we’ve been stressing that get- cise, to end a bodypart routine you
shooting is kind of a watch-and- ting density on the opening big ex- should use an exercise that keeps
adjust scenario. Keep in mind that ercise is important. For example, in tension on the muscle throughout
during the above example our calo- the above biceps routines we used the range of motion. A longer ten-
ries were dropping and our cardio a 10x10-style sequence, drop sets or sion time is mandatory, but so is
was increasing, so it was a real bob supersets to get that longer-tension- occlusion, or blocking blood flow. In
and weave to avoid overtraining. time effect. Density methods are de- most cases that means cable work.
In fact, I’m not sure we completely signed to emphasize the endurance For example, in our biceps work-
Cables do a
better job
of keeping
tension on the
target
muscle.
Ripping Up After 40
Q: I’m 38 years old and have been seriously diet- so low my body is shutting down? I work from home,
ing for about four weeks. My weight is 236, and I’ve so outside the exercise I’ve been doing, I’m not very
been getting 2,100 calories per day on average, try- active.
ing to lose fat while building muscle. I’m also doing A: I think you hit the nail on the head when you said,
moderate cardio for 45 minutes a day five days per “This was much easier in my 20s.” As you’re discovering,
week, walking on the treadmill at an average rate our bodies change as we get older, and what used to work
of 4.5 miles per hour. I’ve been maintaining my no longer does.
diet at 45 percent complex carbs, 45 percent pro- The main difference is that our hormone levels change
tein and 10 percent fat. I give myself Saturday and as we age. Specifically, testosterone and growth hormone
Sunday to cheat a little, but not anything more than decline after our 20s. Since testosterone is responsible for
maybe 3,500 calories max per day. I’ve also been strength and muscle mass and growth hormone regulates
weight training intensely approximately four to fat deposition, you can see how the decline in those two
five days per week. I know I’ve gained muscle, but I important hormones can have a negative effect on our
don’t feel that I’m losing fat as quickly as I should. physiques.
I’ve cut back on the cardio a bit this week, but I see Of course, exercising and following a good nutrition
no difference on the scale or when I measure my program can help overcome the natural changes. Weight
waistline. This was much easier in my 20s. I was training helps maintain and build more muscle by creat-
wondering what you recommend. Are my calories ing a demand for those muscles. Without that demand,
muscles atrophy from
both nonuse and the
testosterone decline.
Following the right
diet is also crucial in
maintaining a youthful
look. Fat accumulates
much more easily than
it did when we were
younger. Foods that
formerly had no effect
on us now add pounds
of unwanted fat.
Although you’ve
lowered your calorie
count to only 2,100
per day, you may still
be eating too much
carbohydrate. Unfor-
tunately, even complex
carbs like brown rice,
oatmeal and whole-
wheat bread can con-
tribute to fat storage as
we get older.
You mentioned that
45 percent of your daily
calories come from
carbohydrates. That’s
236 grams a day along
with 236 grams of pro-
Our testosterone and tein and 50 grams of
fat. At a bodyweight of
growth hormone decline after 236 you’re eating one
gram of protein and
our 20s. That can have a negative one gram of oncarbohy-
Neveux \ Model: John Hansen
Masters Figure
Bobbie Kongsgaard Editor’s note: John Hansen has won the Mr. Natural
Olympia and is a two-time Natural Mr. Universe winner.
Teenage Men Check out his Web site at www.NaturalOlympia.com, or
1) Kris Carver, 2) Wali Khan, 3) Yanni Souyoutizidis, send questions or comments to him
4) Drew Milliken via e-mail at John@NaturalOlympia
.com. Look for John’s DVD, “Natural
Junior Men (ages 20-21) Bodybuilding Seminar and Compe-
P.J. Geldenhuis titions,” along with his book, Natural
Bodybuilding, and his training DVD,
Novice Men “Real Muscle,” at his Web site or at
Short: P.J. Geldenhuis Home Gym Warehouse, www.Home-
Tall: Michael Orwig Gym.com. Listen to John’s new radio
Overall: P.J. Geldenhuis show, “Natural Bodybuilding Radio,”
at www.NaturalBodybuildingRadio
Masters Men (40-49) .com. You can send written correspondence to John
1) Stan Sayler, 2) Larry Johnson, 3) Jamie Johnson Hansen, P.O. Box 3003, Darien, IL 60561. IM
Merv
a muscle to grow to an extraordinary size. their sets even
make it past the Jay Cutler’s extraordinary mass is the
Q: I just want to thank you. I’ve gained five pounds 20-second mark. result of heavy weight training as well
of solid muscle in less than two months, and it’s all On el- as longer tension times on most sets.
because I started using some higher-rep sets. I got bows-flared
X-Rep Update #1 and read the chapter on Jay Cut- pushdowns his reps were 17, 13 and 12 and ended with
ler’s training [“Mr. O’s Wild X-O Workouts”] and real- Double-X Overload-style hitches before the last few reps of
ized that even the biggest bodybuilders don’t use some of those sets. That is, he double-pumped at the top,
heavy low-rep sets all the time. That’s your Power- semistretch point, or X Spot, for extra fiber activation.
Density theory, right? Rarely do Cutler’s reps go below double digits, and his
tension times are usually at least 25 seconds per set. That’s
A: As Jonathan and I mention in that chapter, Jay does important. As we discuss in our new e-program, The Ulti-
mate Power-Density Mass Workout, the latest
research has found that the biggest body-
builders have muscles dominated by type 2A
muscle fibers.
Those fibers have both anaerobic and aero-
bic capabilities—so you must train with some
power and endurance to get maximum, ex-
treme size increases. Jay accomplishes that by
pyramiding the weight, using longer tension
times, incorporating X-Only sets and using the
Double-X Overload technique for max fiber
activation. It works. He’s also currently experi-
menting with Hany Rambod’s FST-7 method
for even more density. [More on that in the
Q&A below.]
Cutler’s rep range rarely moves into the single digits, and most of 3D Muscle Building, the Positions-of-Flexion
his sets last longer than 25 seconds. manual we put out back in 2006, before FST-7
Don’t use all-heavy lower-rep training all the time of the power components
or you miss out on the endurance, or density, side of during the 10x10 weeks. Jon-
the growth coin. That’s because the dual-capacity athan and I are proof that it
2A fibers are the key to extreme muscle size. works. At the beginning of ’09
we each gained eight pounds
of muscle after switching
to a program similar to The
Ultimate 10x10 Mass Work-
out, but using 10x10 exclu-
sively for many bodyparts.
As we said, that enabled the
muscles’ power components
to supercompensate as we
focused on and built the
endurance facets.
Most bodybuilders are
hardwired to believe that
heavy weights are the only
requirement for size. Not
true, as the new study on
muscle fibers demonstrates.
The dominant type in the
biggest bodybuilders is the
fast-twitch 2As—just what we
hypothesized back in 2006 in
3D Muscle Building.
By using all-heavy train-
ing all the time, most body-
builders miss out on the
endurance, or density, side
of the growth coin. When
they move to training that
contains some density-type
Neveux \ Model: Abbas Khatami
moves, they get a growth
surge—as we did with 10x10
and as many are with FST-7.
So, yes, FST-7 is a good
way to stimulate new gains,
but it works primarily be-
cause it trains both sides
was around. of the key type 2A muscle
“The 2As [which have both a power and endurance fibers—the ending sevens on an isolation exercise provide
component] are king. With low-rep training, all of those a decisive density segment. Our contention is that you
2As don’t develop to their full capacity because they aren’t should also have a density segment for the big, compound
being stressed enough from an endurance standpoint. exercises—as Arnold did with his “burnout” sets—because
They only get anaerobic stress. Critical excess development those movements involve the most muscle fibers. And the
from endurance-oriented stress doesn’t occur.... more fibers you activate, the larger the muscle will get.
“In other words, with lower reps you’re only getting half Our method, explained in The Ultimate Power-Density
the 2As’ growth potential—the anaerobic part.... You can Mass Workout, provides power for compound and isolation
stress both facets of the muscle cell for a double-layered exercises, as well as density for both.
size effect. Does that mean low reps don’t build muscle? No matter how you accomplish it, you need power and
No, they’ll build muscle, but the growth will be limited till density for muscle immensity. It’s the combo for growing
the endurance capacities of the fast-twitch fibers are devel- massive!
oped.”
That’s why all of the best mass-building programs Editor’s note: Steve Holman is
contain an endurance-training component: Eric Broser’s the author of many bodybuilding
Power/Rep Range/Shock (in the RR and S weeks), FST-7 best-sellers and the creator of
(the last seven quick sets performed in 10x10 style), Posi- Positions-of-Flexion muscle training.
tions of Flexion (the last contracted-position exercise is For information on the POF videos
usually performed with higher reps), heavy/light (during and Size Surge programs, see the ad
light workout). sections beginning on pages 138 and
You can also emphasize power for a few weeks, then 248, respectively. Also visit www
move to endurance for a few weeks, doing, for instance, all- .X-Rep.com for information on X-Rep
10x10 workouts. That method produces extreme growth in and 3D POF methods and e-books. IM
the endurance facets of the 2As while allowing full recovery
Judg
I
t had been nearly a year since
I had sat down with Randy
and drawn up a plan for him
to compete in his next con-
test—and nab his first win—a full
declared bodybuilding fans a pack
of degenerate hooligans and ban-
ished them.
Meanwhile, all of Randy’s hard
training, strict dieting and putting
Part 1
slightest noise.
What I saw brought back memo-
ries of the nearly two dozen con-
tests I’d competed in since 1989.
Camped out and spaced nearly
eight pounds heavier in all the right up with a pompous, overbearing evenly around the dimly lit audito-
places than he’d been at his debut. bastard like me had come down rium were what looked to be about
Thanks to a stroke of luck, he actu- to one day, and it was here at last. 70 male and female competitors
ally had more time to prepare for This was a pretty big regional show, and their entourages, which includ-
the show than we had previously second only to the New England ed significant others and coaches—
thought he would. in terms of overall numbers, qual- sometimes one and the same in the
The contest was supposed to ity and prestige. More important, case of the women. They looked like
be held in mid-September, but it featured novice divisions, which refugees.
the promoter had been forced to gave my protégé a fighting chance They wore sweats and track suits,
scramble for a new venue. For the to take home the glory. with feet propped up on the chairs
previous couple of years he had Weigh-ins and competitor reg- in front of them. Some dozed or at
been holding his events at a very istration were scheduled to take least tried to. The stench of Pro Tan
nice but very stuffy college theater. place at 9 a.m. I’d told Randy I’d was thick in the air. To paraphrase
And I don’t mean stuffy as in need- meet him there shortly after. It was Lieutenant Colonel Kilgore in
ing better ventilation, but rather about an hour’s drive north of our “Apocalypse Now,” I love the smell
stuffy as in, “I say, my good man, area. When I showed up at a little of Pro Tan in the morning. Smells
what the deuce were you think- past 9:30, he was freaking out. like…victory. Actually, to me it
ing when you decided to wear that “Where were you, Ron? I’ve been always meant that it was time to get
horrendous ascot?” Seems that a here since 8:30!” His eyes, slightly up there and show what you’d been
janitor cleaning up after the June sunken in his drawn face, were working your butt off for over the
bodybuilding event had found an wild. past few months. To me, that alco-
empty whiskey bottle beneath one “Calm down, calm down. The hol-tinged aroma meant, “Let’s get
seat, and—horrors!—the remains of prejudging doesn’t even start until it on. Bring it!”
a smoked joint in a bathroom stall. noon. What’s the rush?” Randy didn’t seem to share that
Heavens to Betsy, alcohol and mari- “Look at all these guys!” he enthusiasm but appeared overly
juana in a college, where students hissed, eyes darting back and forth edgy and nervous. I was starting to
live chastely and devote themselves as if we were in a den of sleeping wish I’d given him the go-ahead to
to study! Outraged school officials vipers that would attack at the bring that bottle of cheap wine, so
A
s strange as it may sound, you can mimic the
effects of anabolic steroids by implementing a
few secrets of anabolic nutrition. I’m not saying
that you’ll see the same gains as a ’roidhead; you
won’t. No natural diet will replicate the effects of anabolic
steroids. Your results, however, will far surpass anything
you are currently experiencing, and that’s a promise. The
following nutritional strategy will revolutionize your
bodybuilding life.
Friends, I have no interest in hyperbole or B.S. This
nutritional strategy works. It took me years to find it,
implement it correctly and reap the rewards. I had to find
out for myself how to build lean muscle mass while keeping
fat accumulation at bay. It was well worth the effort,
though.
Please note that this method takes planning and commit-
ment. You also want to make sure your workouts are up to
par by implementing a well-thought-out training plan.
Model: Ahmad Ahmad
6:30 a.m.
3 to 5 scrambled eggs
Decaf coffee
Splenda
10 a.m.
Low-carb tortilla
Chicken
Cheese
Mayo
Protein bar
1 p.m.
Low-carb tortilla
Tuna
Cheese
Protein bar
4:30 p.m.
Vegetables
Steak or pork
Butter
Ranch dressing
7 p.m.
40 grams whey protein
isolate
5 grams creatine
monohydrate
5 grams glutamine
9:00 p.m.
Nuts
Ice cream
Splenda
Protein bar
Model: Sean Harley
Postworkout Nutrition
Some of you may be wondering
about postworkout carbs. There is
simply no need for the astronomi-
cal load of postworkout carbs a lot
of people take in. Do I advise get-
ting some postworkout carbs? Yes,
a little.
Postworkout carbs aren’t magical,
and you must count them in your
daily totals. I usually take around 10
grams of glucose postworkout and
Model: Marvin Montoya
M
ail box full, try back another
time. Again. And again. What
the heck did I expect? Getting
hold of Jennifer Nicole Lee these days is
about as easy as finding a cure for male-pattern
baldness.
Married with children. Fitness celebrity. Author.
CEO of a multimillion-dollar empire, JNL Inc.
Creator, partner and designer of the Ab Circle
Pro, currently ranked as the highest-selling
piece of exercise equipment in the world.
Certified life coach. Team Elite BSN athlete.
Champion bikini competitor. Up to 200
pounds after the birth of her second son,
she now carries 126 to 130 pounds of
sexy muscle on a curvy
5’8 1/2” frame.
Jennifer is recognized in more than
100 different countries, and her
commercials have been dubbed
into more than 20 lan-
guages. Unless you’ve
been hiding under a
rock the past six
months or so,
126 DECEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
www.ironmanmagazine.com \ DECEMBER 2009 127
Free download from imbodybuilding.com
Jennifer Nicole Lee
you’ve seen Jennifer do her thing
on the top-rated interactive shop-
ping channel HSN, which reaches
as many as 90 million homes. Or
you’ve seen some of the 30 maga-
zine covers she has graced, includ-
ing the one on the front of this issue.
Or you’ve seen her on “Oprah,” E!
Entertainment network, “Inside
Edition” or “The Early Show.” Lee is
to high energy and motivation what
Clint Eastwood is to box office lon-
gevity. Her most impressive feat to
date, however, took place during her
photo shoot with Michael Neveux.”
The 30-something human conglom-
erate glided up the step machine—
easily—in four-inch heels!
LT: You’re our December ’09
cover model, but you shot with
Michael back in January. Pa-
tience is a virtue.
JNL: Yes, finally. [Laughs] So
here’s a tip for fitness models—it
doesn’t happen on your time. Do the
work and hopefully the photos will
be published. It’s been a long proj-
ect in the making
LT: You’re a Miami gal now,
but you took quite an interest-
ing road to get there.
JNL: That’s for sure. I was born
in Rochester, New York, and raised
in very rural, small-town Hender-
sonville, Tennessee. I was three
when we moved to Tennessee—a
first-generation Italian family in the
countryside of Tennessee. It really
wasn’t a good fit, but that’s where I
grew up.
LT: I thought you looked Ital-
ian when I first saw you.
JNL: You can’t get more Italian
than Siciliano. Jennifer Nicole Si-
ciliano doesn’t have that ring to it,
so thank goodness my husband’s
last name is Lee. I’ve been in Miami
long enough now to say I guess I’m
a New York-Italian-Southern belle-
Latina girl.
LT: Didn’t you go to college in
Tennessee?
JNL: I went to the University of
Tennessee. For all you football fans
out there, Payton Manning was in
college when I was in Knoxville. I
was looking for the door as soon as I
could get out; I wanted to see more
of the world.
I visited Miami and fell in love
with the city. It’s so multidimen-
sional—a lot of different cultures
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“People need
to schedule
their workouts
like they are
important
business
meetings.”
144 DECEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
Jennifer Nicole Lee
JNL: [Laughs] It’s been great getting
to know the IRON MAN staff; I got to
work with living legends.
LT: I guess if you do this long
enough, you automatically earn
that title. Speaking of living leg-
ends, tell us about the Oprah ex-
perience.
JNL: Ms. Winfrey’s staff approached
me about three years ago. They wanted
to have me on the show to share my
weight-loss experience. But as great as
Miami is, it’s also the hurricane capital.
We had one on the way, so I told them
I couldn’t make the trip to Chicago
[where the show is produced]. She
actually sent a crew down here to film
me; the hurricane hit just after we fin-
ished shooting! But I am getting calls
from them regarding my Ab Circle Pro
and my book, so I’ll be back on.
LT: What type of nutritional pro-
gram do you follow?
JNL: I really am disciplined in my
eating. I always have breakfast, the
most important meal of the day. It revs
up your metabolism, supercharges
your fat-burning furnace. It’s always
egg whites with one whole egg and my
favorite veggies, whole-wheat toast
and a half cup of oatmeal. And my
blueberries and strawberries—with a
little bit of honey.
I have a protein shake every day. I
love the Lean Desert Protein Shakes
by BSN; they are delicious, and you
can have two to three a day, which I
normally do. For lunch I will have fish,
chicken, lean red meat, a potato, some
asparagus or broccoli.
I’ll have another shake about 3 or 4
p.m, and then I have dinner a couple
of hours later. Here I will take out the
carbs; I might have a grilled chicken
salad or a piece of grilled fish with
asparagus. I do love steak. I might
eat a small filet mignon with another
vegetable, perhaps some spinach. I
will have another shake—always with
water—before I go to bed. I usually fol-
low a no-carbs-after-4 p.m regimen.
LT: Any final words of wisdom
for the fans?
JNL: I want to banish the myth that
society has created that you can’t have
it all. You know, if you’re married, have
kids, forget it—give up your dreams?
On the contrary, that’s when your life
really starts. This industry is amazing
to be a part of. There’s been so much
“Weight training
trumps cardio
always.”
Q: I just got an Elite PowerBlock stand. Ingenious. which your quads can generate max
selectorized dumbbell set and The Elite set goes up to 90 pounds force and activate the most muscle
the adjustable sport bench. Do per dumbbell, which should be fibers.
you have a workout I can do enough to get you going and grow- Another good tactic is negative-
with that limited equipment? ing for quite a while. In fact, that set accentuated sets. Here you take
Also, do you think I can make is all we use in our gym for dumb- dumbbells that are slightly lighter
good gains at home with that, bell work, and we’re fairly advanced than what you’d use for a normal
or do I need to buy more stuff? trainees. 10-rep set. Now squat slowly, tak-
Even so, training exclusively with ing about six seconds to reach the
A: Sometimes having limited dumbbells may eventually make bottom, and then drive up to near
equipment can be a big boost to you too strong to work certain lockout in about one second. The
progress because you have to get muscle groups with only 90 pounds negative, or eccentric, stroke has
creative. To get you started in that in each hand. A good example is been shown to cause the most
direction, see the At-Home, All- quadriceps. muscle fiber remodeling for growth,
Dumbbell Workout section in The For dumbbell squats you hold so this is very effective for jolting
Quick-Start Muscle-Building Guide. a dumbbell in each hand at arm’s new size from any exercise. Plus,
It’s a solid four-days-per-week pro- length at the sides of your thighs. the microtrauma stimulates your
gram with all the key exercises that Then, while keeping your torso up- metabolism during the recovery
will get you growing—and each right and your back flat, you squat. process. That means you’re burning
move is fully illustrated with start The quads, though, are powerful more fat 24/7 when you feel some
and finish positions and perfor- muscles and get strong quickly. So soreness—and you will get sore
mance tips. That’s available at our what do you do when a 90-pounder from just one properly performed
Web site, MuscleQuickStart.com. in each hand isn’t enough? Go to negative-accentuated set.
Also just released is the “All-Dumb- DXO to continue to grow. Last but not least is 10x10. Set
bell Workout,” a DVD featuring Greg For Double-X Overload dumbbell the dumbbells to a weight that you
Plitt, available at Home-Gym.com. squats, you squat till your thighs could get 20 reps with, but do only
Okay, shameless plugs out of break parallel to the floor, rise about 10. Rest 30 seconds, and then crank
the way, let us say that we believe 10 inches, squat back down, then out another 10. Do that for 10 sets.
the PowerBlock should be in every drive to the top till your knees al- Your first sets will be easy, but don’t
home gym because it’s so func- most lock out—not quite, as you be deceived. Your last ones will
tional. You can change the weight want to keep tension on your quads. be brutal—and the muscle pump
by simply moving the U-shaped pin. Then immediately begin another will be unreal. Plus, you’ll get that
Model: Greg Plitt
Pull the handle out of the stack, and rep. It’s like doing 1 1/2 reps, with fat-to-muscle soreness. That was a
the poundage you chose comes free. the half occurring at the bottom, favorite method of the Iron Guru,
The rest of the plates stay put on the semistretch position, the point at Vince Gironda, who used it to whip
Bench Presses
Model: Greg Plitt
S
tress in its many guises is proteins with age, explaining the
unavoidable. The body has degenerative brain disease that can
numerous ways of dealing accompany advanced age.
with the effects of stress, Recent studies also show that
ranging from upgraded release SIRT1, a protein stimulated by
of so-called stress hormones to resveratrol, stimulates what’s called
changes in brain chemistry that heat shock factor, the precursor
modulate excess stress and pre- of heat shock proteins. That helps
vent potentially negative effects on explain research findings that res-
brain function. Perhaps the body’s veratrol has antiaging properties.
first line of defense against stress, Even more fascinating is research
however, is the production of heat showing that heat shock protein 70
shock proteins, a.k.a. HSPs. blocks muscle atrophy under dis-
Heat shock proteins are molecu- use conditions in both young and
lar chaperones that ensure proper old animals. That suggests that heat
protein folding. Newly synthesized shock proteins may help preserve
proteins must attain a certain muscle. They also remove damaged
configuration, or shape, to prop- proteins, thus making room for the
erly function. Heat shock proteins production of new, more efficient
guide, or help fold, them into their ones.
proper shape for optimal function. While I discussed the general
Proteins not properly folded tend to function of heat shock proteins in a
aggregate, or stick together. recent IRON MAN feature [“Shock-
Neveux \ Model: Hidetada Yamagishi
catabolic effects.
maintain muscle, tocopherol lowered HSP release. This particular form of vitamin E
was an efficient quencher of peroxynitrate, a noxious free radical
increased HSPs that also promotes HSP release. On the other hand, the HSPs blocked
by gamma tocopherol in that study were the extracellular versions.
Indeed, other antioxidants, such as lipoic acid, have been shown to
will yield more increase intracellular HSPs. If anything, we feel that antioxidants are
complementary with HSP supplements such as TEX-OE.
efficient
metabolism.” JB: Thank you, Dr. Evans, for taking the time to explain HSP supple-
ment use. IM
I
t’s hard to imagine a mild, the weight O’Hearn was
soft-spoken 21-year-old like flinging around, but he
Anthony Rocco Pomponio as hung in there pretty darn
an assailant, but that’s exactly well, pumping 365 on the
what “Kid Kong” has been in his incline as Jason Kozma spot-
athletic career to date: running over ted. “Kid Kong” seems like a
defenders on the football field, eas- well-deserved moniker to me.
ily overpowering challengers in the So just who is this wunder-
weight room, cutting up opponents kind?
who try to outmuscle him on the LT: You got your degree
bodybuilding stage. in kinesiology at Whittier
He averaged more than 100 yards College in California this
a game as a 5’7”, 185-pound running year, but you weren’t raised
back at Whittier College in 2008. in the L.A. area.
Dropping back to 172 before first AP: Right. I was born in
stepping onto a posing dais, he took Montclair, California, but my
the middleweight class at the Max family moved to Palm Desert
Muscle Naturals last March before when I was in the third grade.
becoming the star of stars at the ’09 LT: You were quite the
Junior California with victories in athlete at Palm Desert High
the unlimited and novice middle- School, little fella or not. Merv
US TOUR
Even my mother, who came by to 20 years your senior. You had to
take pictures the night before the be thrilled with the outcome.
show, was laughing at my color. I AP: I left with four trophies—a
was green. great feeling. I’d moved back home,
LT: Nothing wrong with that. and on June 1 I started working as
Look what it did for Lou Ferri- a personal trainer for World Gym,
gno. [Both bust up] as well as really getting back into
AP: I was able to adjust the color training. After your contest I started
a bit, but it was really blotchy. Still, I training with Eric three days a week,
was fired up and got right back on- hitting it hard.
stage the following week at the Max LT: Your squat is every bit as
Muscle, where I won the class. impressive as your bench. Were
LT: I emceed that contest and you also the strongest kid in
wasted no time asking you to school when it came to legs?
compete in the Junior Cal—es- AP: In high school, believe it
pecially as I have a collegiate or not, I didn’t squat very often. I
division—but you were getting went into college benching 345 and
ready to graduate. Did that squatting 325, so from that point on
make it tougher for you to pre- I really concentrated on my legs.
pare? LT: Why didn’t you run track
AP: No, I’d graduated a month in college? Your best time in
before the contest. What did ham- high school would have made
per my training was a bad ham- you the Usain Bolt of the con-
string injury. I was still planning on ference four years running.
playing football at the time and was AP: My main concentration was
talking to a few teams in Europe. football. I needed to keep my weight
Each country has an independent up, and I lose weight easily when I
program. I was going to either Den- start any type of running program.
mark, Finland, Germany or Sweden. LT: Do you ever worry about
The weather is great during the the injury factor with the exces-
summer in those countries. sive poundages you lift? If not
I came down to Gold’s, Venice, now, down the road?
one day and was talking to [pro AP: No, not at this point anyway.
bodybuilder] Will Harris. He told me I take a long time doing a proper
to jump into some combines. I was warmup to help prevent injuries to
preparing for one at school for the tendons and ligaments. I always feel
Hamilton Tiger Cats in the Canadian I do safe lifting.
Football League. A few days before LT: What are your plans now?
the combine I was running some You mentioned going back to
40s, and on the fifth one I pulled up Whittier for a master’s degree
way too soon and popped my right in education.
hamstring. It was the worst pain AP: That’s a possibility. I may also
I’ve ever had. If you’ve ever pulled a look into the nursing programs at
muscle, you know the feeling. colleges in the area. I think I’d like
LT: Don’t have any muscles to move out to Venice someday. You
to pull. [AP and LT laugh out can never have a bad workout at
loud.] I’ll just use my imagina- Gold’s—a crazy atmosphere.
tion. LT: It also helps that it’s 50 de-
AP: I had to miss the combine. grees cooler in Venice than it is
I went to the school training room in Palm Desert. Are you finally
on a daily basis and was limping admitting the weather sucks
around for a week or so. I worked out there?
hard on the rehab but couldn’t start AP: [Laughs] For the past four
training my legs again for another years I went home only for the
couple of weeks. The Junior Cal was summer. I was there for the worst
M
ost coaches, trainers and increased power. Most lifters will make your arch even higher. It
and sportscasters do can press more on a decline bench takes practice, so keep working on
a bang-up job of in- than on a flat bench. Benching with it—you’ll get it down over time. If
forming athletes and a solid arch is as close as you can you really have a hard time arching,
fans of the complexity of the athletic get to a decline-bench angle on a try benching with the PVC pipe or
moves they witness. As a result, flat-bench surface. To loosen your dense foam roller under your back
viewers have an appreciation for the muscles and develop your arching for a couple of sets.
skills involved in the swing of a golf ability, get a 1.5-to-four-inch-thick If you try this method, begin with
club, a fast pitch in baseball, an ana- PVC pipe or dense foam roller, a very light weight to give your body
conda choke in submission wres- place it in the small of your back time to get used to the new spinal
tling and so on. In the weight room, and slowly roll back and forth on it. position and lower-back stretch.
however, most people view exercise Performing that stretch, over time, Finally, pinch your shoulder blades
as a nonathletic physical pursuit will greatly improve your arching together on the bench pad. If you
that builds strength and muscle via ability. I suggest starting with a do it correctly, you will have re-
simple exertion and recovery. 1.5-to-2-inch pipe or roller and then duced the distance that the bar has
That attitude might be okay for working up as that level of flexibility to travel even more. Less distance
general fitness, but it’s going to spell becomes easier to obtain. I’ve seen equals less time under tension and
disaster if your goal is to become advanced contest benchers press less overall work.
a competitive bench presser. The weight with footballs tucked under Foot placement. Use whatever
form that you use while benching the small of their back! With regard is comfortable. I have seen many
will greatly affect the amount of to hitting a max bench, the more variations of bench press foot
poundage that you can press. Here you can arch, the better. placement. In my opinion, your
are some pointers on the art of When you set up on the bench, feet should be flat on the floor and
Photo courtesy of Josh Winsor
heavy bench pressing. grip the bar and pull yourself all the straight in line with your knees. In
The arch. Having a good lower- way back until the bar is over your some federations it’s required that
back arch will shorten the distance upper stomach. Then swing up and your feet be flat on the floor, so
between chest pause and lockout. away from the bar and come down that’s another reason to master it. If
When your back is arched during a on your upper back instead of flat you don’t have a problem with your
bench, more of your primary and on your shoulder blades. Then try butt coming off the bench, you can
stabilizer muscles come into play, to bring your hips and shoulders as turn your toes slightly out. If you do
which gives you better balance close together as possible, which have a problem with your posterior
Kennelly
is a four-
time Arnold
Heavyweight
Bench Press
champ.
your heels are where the leg drive won’t realize maximum gains with-
power stems from. out proper nutrition and recovery
Whichever foot placement you methods. Ryan Kennelly writes,
use, it’s imperative that your butt “The supplements that BOSS and
never come off the pad when you’re MHP have provided me have been
benching. If at any time your butt the major key to my success. In 2007
comes up, your lift will be disquali- I read in a muscle magazine that the
fied, so don’t let yourself get into a average size of the Arnold Strong-
bad habit that can cost you on meet man competitors that year was 6’3”
day. and 346 pounds bodyweight. At the
The type of shoes you wear can time I had been stuck at 6’2” and
also affect your performance. Be- 308 pounds for the past couple of
fore you settle on a certain style years. Both the pro strongmen and
of athletic wear, try out shoes that I train as heavy as possible, even
have heels and some that have flat if we’re working different lifts, and
soles. My favorite flat-sole style for all of us most likely eat around the
Photo courtesy of PowerliftingPics.com
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’m going to quickly go over a few sites that I’ve more fully reviewed in past columns. My reasoning is three-
fold. First, there is a chance that if you’re new to IRON MAN, you may have missed my discussion about these excellent
sites. Second, the sites have been updated and expanded and thus provide even more resources than before. Third, I’ve
received great positive feedback on the sites and have personally found them the most useful. And, heck, it’s my column,
and I can do what I want, darn it (LOL).
>www.ExRx.net
Okay, so it’s the third time I’ve mentioned
this site here—but you know what? It’s
perhaps the finest resource on the Web for
personal trainers, coaches, athletes, body-
builders and fitness enthusiasts. Given the
fact that it has more than 2,000 pages de-
voted to topics related to fitness, nutrition,
exercise, weight management and sports
psychology, you could spend hours click-
ing here and barely scratch the surface of
what it has to offer. Because I do most of my
personal training, coaching and consulting all, I’m not there to demonstrate it myself,
through e-mail, I regularly send my clients as I am when I’m working with someone in
to ExRx.net for the tons of video and detailed person.
descriptions of almost every exercise you ExRx.net recently added many new exer-
can think of. That’s especially important for cises to its video library and put up improved
my beginners and intermediates, who might versions of older ones. If you haven’t visited
need a visual reference to make sure they’re ExRx.net yet, you’re missing out on a trea-
doing an exercise with proper sure chest of info among the sea of sites on
form. After the Web.
>www.PRRSDVD.com
At this, the best single site on the World Wide Web, you can
learn more about and, of course, purchase my best-selling
Power/Rep Range/Shock Training System DVD—also avail-
able as an instant iPod download. Shameless plug? Perhaps,
but I mention my own Internet presence for a reason.
If you’ve already purchased the DVD or are planning to,
please keep watching after the credits finish rolling. I un-
derstand many viewers have thought the DVD was over and
hit the stop button. Well, don’t stop! Check out my interview
with model Kyle Harris at the end. We discuss P/RR/S training
and how it’s helped him achieve his goal
of becoming a natural professional
bodybuilder—pretty interesting ex-
change. If you missed it, throw it in
your player one more time. If you
don’t have your own copy—well,
what are you waiting for? It’s time to
“grow without plateau!”
200 DECEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
>www.FitnessSingles.com
Let’s face it…the dating world can be a rough place
to hang out. That’s especially true if you’re like me
and work long days—even weekends—and spend a
great deal of time in the gym and on the road. Meeting
new people, especially those you might want to date,
is never easy and becomes even more difficult when
you’re dedicated to a life of physical fitness. There’s no
doubt that most people who work out, eat healthfully,
can’t tell an inanimate object from a person and try to
build a bigger, better, stronger body are drawn to oth-
ers like themselves.
eral people I know have dated great people they met
Well, that can be a double-edged sword. Naturally,
through the site—a couple of them are now engaged.
the best place to meet someone would be the gym,
I joined the site myself for a while earlier this year, and
but those who are truly serious about their training are
while I didn’t exactly meet the woman of my dreams, I
there only to get in an intense workout, not to socialize.
made good friends and even picked up some clients.
That’s why fitnesssingles.com is a wonderful place to
Nothing wrong with that, right? So if you’re single and
meet and chat with potential new friends, workout part-
looking, I encourage you to give it a shot.
ners, colleagues—perhaps even your soul mate. Sev-
would
>Broser’s Net Results Q&A for
regular
The Power/Rep Range/Shock innovator answers your close-
questions on training and nutrition. grip
press-
Q: I want to build the long, inside heads of es, but
my triceps, as I feel they are lagging. What slide
exercises target that spot? your
body
A: If you don’t have well-developed, long heads, forward
you’ll never stretch the measuring tape as far as you’d so that
like. The long head of the triceps provides “hang” in the bar
the upper arm when you hit a front biceps pose and is just
3-Day Split
Monday: Chest, lats, traps, abs
Varying the bench angle on incline
presses brings unique pec-fiber stresses. Wednesday: Quads, hams, low back, calves
Friday: Delts, bi’s, tri’s, abs
Swami’s Nat’s
Predictions
Kid Kuclo to Steal the Show
Will history repeat itself at the Nationals? Can somebody who’s only
24 years old—like Evan Centopani when he won the whole shebang
in 2007—duplicate that impressive achievement at the 2009 edition,
set for the beach town of Hollywood, Florida, on November 20 and 21?
I think so. Steve “Kid” Kuclo had the Nationals crowd—and judg-
es—abuzz last season in Atlanta, when he displayed 254 pounds of
thick, well-conditioned muscle on his 5’11” frame to finish behind only
Ed Nunn, who also won the overall, and runner-up Grigori Atoyan in
the superheavyweight class.
Kuclo, formerly of Michigan but now living
in the heart of Texas (well, Plano, if you want to Steve
get technical) with new bride Amy Peters, is a Kuclo.
firefighter who could burn his opponents on-
stage at the Westin Diplomat Resort. I call him
the New Age Dennis Newman. Good looks, L.T. and Stephen Frazier.
good shape, plenty of beef to be the chief.
Admittedly, I have not seen or spoken with
Steve this year. Haven’t seen any pics, either,
but I’m assuming (and we all know what that
Tamer El- this year’s USA overall winner, Mark Alvisi. The Sarasota resident
Guindy. moved up a division at this year’s USA and impressed once more,
picking up a fifth-place medal in his first crack at the supers. If
Jason can sharpen up a notch or two for the Nationals, it could be
quite a battle. Let’s call this “Kids’ Korner.”
Now, I can think of another guy who might have something to
say about the outcome. My pick for this class at the USA, Malcolm
Marshall, got dusted at that show and has redemption on his
mind. I still like Marshall’s 6’2”, 270-pound physique—a symmetrical
freak. Show the fans I do know what I’m talkin’ about, big guy.
Al Is Trey Brewer coming back? Brewer surprised a helluva lot of
Auguste. people last year, including me, when he showed up as a sleek 236-
pounder. If the Georgia physique ace improves, count him in as a
top-five contender once more.
Speaking of redemption, how about my main man, Stephen
“Down Goes” Frazier? My pick to win his class at the Nationals last
year, Stephen fell to a disappointing eighth—a lot better than the
16th-place finish he earned at this season’s USA a couple of months
ago. ’Nuff talking, Frazier. Put
the gloves back on and start
knocking some people out.
Neko I thought Lee Banks was
Roberson. going to the North Americans
after his loss to Alvisi at the
Darron
USA. The 5’9”, 217-pounder out
Glenn.
of Jacksonville, Florida, decided
Isaac Hinds \ www.liftstudios.com
think the dude with the big guns can crack the top five.
The light-heavyweight class could be a barn burner. Right out of the
shoot, Orlando’s Al Auguste, second last year, will be onstage. So
he’s the automatic winner, right? No way, Jose. Not with the likes of
Junior USA winner Darron Glenn in the field. Or phenom Seth Fe-
roce, who’s coming off a powerful victory at the NPC Pittsburgh. Does
California’s Tamer El-Guindy, coming off an upset class win over
Branden Ray at the USA but devastated that he didn’t get his pro
card, have a shot? Tamer has the lines, but can he match Glenn and
Winners Dept.
IRON MAN’s Man About Town, Dave
Liberman, was on hand at both the NPC
Teen, Collegiate and Masters in Pittsburgh
and the IFBB North American Champion-
Merv
Neveux
snap pics of the top dogs at the Gary Udit–
produced events.
Congrats to Masters Over- Bleu
all champ Stan Efferding; Taylor. Tony
Lawrence Hunt, who was Jones.
second in the overall ballot-
ing and earned a pro card
as well; Tony Jones, the
50-and-over winner; Doug
Kochneff, the 60-and-over
victor; and Yumen Eaton,
the Collegiate National Over-
all champ.
More thumbs-up go to
Shawn Rhoden, a former
Team Universe standout who
won both the heavyweight
class and overall titles at the
North Americans to earn pro
status. Also to the two other Doug
gents who moved on to the Kochneff.
next level with victories in
the 40-and-over and 50-and-over battles, Tampa’s
Mark Antonek and Texas’ Dave Goodin, respec-
Abbas
Khatami.
Catching Up With…
Dr. Eric Sternlicht
It had been years since I talked with
Eric Sternlicht, Ph.D., so it was great to receive an e-mail message
Dave from him last spring. I met Eric about 25 years ago. He was a solid
Goodin. bodybuilder and was finishing up his doctorate in exercise physiol-
ogy at UCLA.
In the early ’90s we tried to team up on a bodybuilding book, but
things didn’t work out. I was teaching at Cal State, Los Angeles, at
the time; Eric was at UCLA. Eventually, he moved over to Occiden-
tal College in Eagle Rock, California, which, ironically, is only about
a 15-minute drive from a school I’ve been teaching at since 1999,
Pasadena City College.
We finally hooked up again at the end of August. I drove over to
Oxy, where Dr. Sternlicht is the director of the Human Performance
Lab. He also still runs his highly regarded consulting company, Sim-
ply Fit, and is deeply involved in research projects and work as a trial
expert.
He’s 50 now but looks 35. Oh, that head of hair! I did know that
North American Championships and Teen, Collegiate, Masters Nationals photography by Dave Liberman
Mark Eric had traded in the weights for a bike years ago—he won the
Antonek. United States Cycling Federation Masters National Time Trial Cham-
pionships in 2001 and ’05. In fact, I made him prove he’s still in top
condition by asking him to give me a minute or so on the Concept2
rower in the lab.
I asked him what projects were in the
Stan Lawrence Yumen works, and he reeled off several: “The latest
Efferding. Hunt. Eaton. have involved looking at exercise programs
and blood lipid modifications for health
benefits, meal-replacement shakes for
various metabolic improvements, muscle
activity during various activities and caloric
expenditure during different workouts and
activities.
“My latest proposal is one developing a
diet and activity program to treat and pre-
vent type 2 diabetes. We’re still waiting to
see if we can get funding on the project, but
it looks very positive.”
Eric, who has penned many articles for
IRON MAN since John Balik and Michael
Neveux bought the mag in 1986, lives in
ADD BRAINUM—Jerry
tells me he reviewed a couple
of products from a new sup-
plement line Tony Pearson
is repping, Wellness Interna-
Avidan
tional Network, Ltd. (out of
Dallas) and was impressed by
the quality of the ingredients.
“Tony told me that there is
no way he would associate
his name with inferior-qual-
ity products,” Brainum said,
“and I can vouch for his integ-
rity, having known him for 33
years.”
Gaspari Honored
Rich Gaspari became the second recipient of the Ben
Weider Lifetime Achievement Award at a presentation that
took place at the Pro Bodybuilding Weekly Championships in
Photo courtesy of Gaspari Nutrition
Films Dept.
Thanks to Russian bodybuilder-
turned-actor Alexander Nevsky
for sending me a DVD of his action
thriller, “Treasure Raiders,” which
was released in the summer in
the United States and Canada. I
watched the flick, and the big guy
Ed Nunn and John Balik impressed me with his acting skills.
Hardbody and Silvio Alexander worked with the late
Avidan
Colette
Nelson. negative things that the tabloids wrote about his
death. I was proud
to work with him, a To contact
legendary actor and Lonnie
Teper about
warrior.”
material
Nevsky was also possibly
kind enough to get me pertinent
an autographed photo to News &
of Robert Davi, an Views, write
excellent thespian with to 1613
whom he has worked Chelsea Road, #266, San Marino, CA
in the past. Thanks to 91108; fax to (626) 289-7949; or send
both of you. e-mail to tepernews@aol.com. IM
Alexander
Nevsky with
the late David www.ironmanmagazine.com \ DECEMBER 2009 213
Carradine.
Free download from imbodybuilding.com
LONNIE T EP ER’ S Ri si n g S tars
OFXT&W
JFXT
,5210$1
Kevin
Sperling
Age: 38
Weight: 218 contest; 245
off-season
Height: 5’10”
Residence: Honolulu
Occupation: United States
Navy recruiter
Contest highlights: ’07
and ’09 Hawaiian Islands
Championships, overall;
’09 NPC California
Championships,
heavyweight, 1st; ’09
NPC USA Championships,
heavyweight, 6th.
Factoid: When he started
training at age 20, he
weighed only 145 pounds.
Contact: Kevin.Sperling@
navy.mil
Photography by Merv
and Roland Balik
214 DECEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
OFXT&W
JFXT
Paul
Estrada
Age: 23
Height: 6’4”
Weight: 194 contest; 210
off-season
Residence: San Diego
Contest highlights: ’09
NPC Junior California
Championships,
heavyweight, 3rd
Factoids: Married to
bikini competitor Suzanne
Choplin, Paul trained with
her to help her prepare for
the Junior Cal and ended
up competing. A former
“skinny” skater who’s
gained 50 pounds since
he started weight training,
he earned the monicker
“Wolverine.”
Contact: pastradul@aol.com
Avidan
Jenna
Boyer
Age: 27
Weight: 106 contest and off-
season
Height: 5’3”
Residence: Roseville,
California
Occupation: Personal trainer
Contest highlights: ’09
NPC Junior California
Championships, figure-B,
1st; ’08 NPC Nationals,
figure-B, 6th; ’08 NPC
California Championships,
figure-B, 1st.
Factoids: Jenna grew up
in Lafayette, Louisiana,
and was involved in inline
skating from the age of 15,
competing in the ’06 World
Championships. At one time
she was 30 pounds heavier.
She’s certified with NASM,
NCSF and AFFA.
Contact: JennaBoyer.net
Jessica
Anderson
Age: 23
Weight: 130 contest; 140
off-season
Height: 5’7”
Residence: Jacksonville,
Florida; San Diego in 2010
Occupation: United States
Navy, hospital corpsman
second class
Contest highlights: ’09 NPC
Jax Physique, bikini overall;
’09 NPC Europa Show of
Champions Bikini, tall, 2nd
Factoids: Of Philippine,
Irish and Scottish descent,
Jessica is from a military
family. Her father is a retired
Marine major, her brother
is a Marine first lieutenant,
serving in Afghanistan, and
her youngest brother is
about to finish boot camp.
Isaac Hinds \ www.LiftStudios.com
9
ac sc
’0
k
MEMORIAL DAY
ric
Be Mu
ed
Fr
y
rr
Je
by
hy
rap 2
t og
o
Ph
3 4 5 6
7 8
7 8
July 4, 2009
1) Sherry Goggin and Rob Riches.
2) Relna Brewer McRae, Hall of Fame
inductee.
3) Gene Mozée and Molli Oliver with
overall figure winner Francesca
Lucioni.
4) Joe Wheatley accepts a 9 10
proclamation from the City of L.A.
5) The masters figure over 45 winners.
6) The masters figure over 35 champs. 11 12
7) L.A. City Council members Jan Perry,
9th district, and Bill Rosendahl, 11th
district, recognize the 75th anniversary
of Muscle Beach.
8) Misha and Ivan perform Muscle
Beach gymnastics from the past.
9) The teen winners show off their
trophies.
10) The bikini competitors pose.
11) John Balik inducts Bernie Ernst
into the Hall of Fame.
12) Sherry Goggin and the
www.ironmanmagazine.com / DECEMBER 2009 219
heavyweights.
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3SPGJMFTJO0VTDMF
Sergio Oliva Jr.
3SPGJMFTJO0VTDMF
MT Products
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• Whole Lotta Legs
Super Show photography by Isaac Hinds and Ron Avidan; Atlantic City Pro photography by Reg Bradford
SUPER
STELLAR
SEASON
Heather
Mae French
BAND OF racked up
ANGELS her second
The fitness pro win in
top three— Houston on
Nicole August 29
Duncan, and gained
Garcia and yardage in
Myrian September—
Capes— both on
keep the the football
competition field and in
at bay. the figure
Merv
firmament.
224 DECEMBER 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
LONG, HOT SUMMER ROUNDUP
LAST
MEOW
SAY BYE-BYE Fitness said sayonara to the cat suits and 45-second
routines—as well as the one-piece-swimsuit round—when the powers-
that-IFBB voted them off the island for 2010. The reason they’re
WORK-OF-ART-IN-PROGRESS Two-time Figure O streamlining the sport? Got to make time for the professional stride
champ Jenny Lynn redeemed her rep with a win ‘n’ snappers to get onstage. Meanwhile, at the Atlantic City Pro on
in Dallas and promised a sharper set of curves for September 12, Tracey Greenwood took her third straight title.
the big show.
H O T TA M A L E S
1) Tivisay Briceno, who Pro. Second in the masters figure
picked up plenty of fans and fifth in the open definitely
1 in her three-year quest to brought their rewards, if not an
break out of the figure Olympia invite.
pack, finally picked up some 2) Also getting a taste of the
cash at the Atlantic City winner’s circle was Siobhan
Tewari, who nailed top-five
finishes at the Super Show and at
the Jacksonville Pro on August 1.
2
3) Myriam
Capes did the
lean and mean in
Dallas to nab her
3 second runner-
up award of ’09.
Conspiracy the-
ory alert: Both
were earned at
Europa-spon-
sored events.
4) Wonder
Woman Nita
Marquez made
her pro debut,
published a book
and moved her
4
family to Los
Angeles this
www.ironmanmagazine.com
summer. \ DECEMBER 2009 225
Free download from imbodybuilding.com
3803&
&,5&8067$1&(
W H O L E L O T TA L E G S
MORE
WONDER
WOMEN
Betty
Pariso won
the Tampa
Pro and
promoted
the Super
Show.
Roland Balik
AT L A N T I C C I T Y S TA N D O U T S
GETTERS
TWO TALES
FROM THE
SHORE Alicia
Renee Harris
found her
qualifying
condition in
A.C., where
she took third,
but I thought
she looked CUT TO THE
fine in Dallas CHASE SHOT
(opposite page). Lisa Aukland
At right: Those tells the rest
who picked out of the lineup
Larissa Reis where to go
as a winner en route to
in 2008 were her fourth
simply ahead of consecutive
their time. The A.C. Pro
Brazilian-born Women’s
bottle of hot Bodybuilding
sauce moved title.
up from 10th to
first.
AIRBORNE
Bethany
Wagner got the
third Olympia-
qualifying spot
at the A.C.
Pro Fitness
and departed
for the
Vegas venue
immediately.
August 28–29,
2009
1
The ’09 NAC produced a bumper
crop of new pros: 1) Open bikini—
Jessica Lawrence and Kat Holmes;
2) open and masters figure—
LaVonda Ezell, Silvana Salvati and
Cheryl Brown; 3) fitness—Allison
Negrita Jayde Ethier; 4) women’s bodybuilding—
Tammy Patnode and Zoa Linsey;
1958–2009 and 5) masters bikini—Kira Rivera.
REVOLUTIONARY
CONCEPT Monica
4 Brant has opened up
her F.E.M. Camps to
B.O.Y.Z. Not what
you’re thinking,
however. It’s a team
camp for men and
women, and she’s
added Austin, Texas,
master trainer Cody
Butler to round out
the program. There’s
an F.E.M. Plus Men
weekend going down
in Austin on Novem-
ber 13 through 15.
Wennerstrom
A
big, enthusiastic crowd wit-
nessed the first California
State Women’s Bodybuilding
Championships at the Em-
bassy Auditorium in downtown Los
Angeles on April 12, 1980. The event
was held in conjunction with the
men’s and teenage AAU California
Championships, and the field of 19
women added an extra air of excite-
ment to the overall competition.
The inaugural title went to Claudia
Wilbourn, who’d already gained a
measure of notoriety from contests
she’d entered before the Cal.
Wilbourn had just finished
third at the first-ever United States
Women’s Bodybuilding Champion-
ships in Atlantic City, and later in
the year she would finish second to
Laura Combes at the first American
Women’s Bodybuilding Champion-
ships in Santa Monica, California.
Based on her national success at the
amateur level Wilbourn turned pro
in 1982 and competed in the Ms.
Olympia that year, where she tied
for 16th. The Olympia would be her
last contest in a four-year competi-
tive career.
Finishing second to Wilbourn was
Shelley Gruwell. With an angelic
face, blond hair and a tight mid-
section, Gruwell quickly became
a favorite model in bodybuilding
publications. She gained most of
her fame in mixed-pairs competi-
tions—first with John Brown for the
’80 American Mixed Pairs Cham-
pionship, then with Tony Pearson
for the ’82 and ’83 IFBB Pro World
Mixed Pairs Championship.
After a runner-up finish at the ’81 Claudia Wilbourn (left)
American Women’s Championships and Shelley Gruwell.
as a middleweight, she turned pro
Balik
NPC California fol- up by winning the
lowed by lightweight light-heavyweight Pro World crown and nine appear-
victories at both the class at the ’84 NPC ances in the Ms. Olympia lineup. A
NPC USA and NPC Nationals. In ’85 she consummate physique artist, Den-
Nationals. After a added a silver medal nis was inducted into the Joe Weider
fourth-place finish at the IFBB World Bodybuilding Hall of Fame in 2001.
at the ’83 IFBB World Kris Amateur Champi- 1985. The ’85 California saw
Amateur Champion- Alexander. onships in Belgium San Diegan Esi Rainwater win the
ships, she entered before turning pro. overall, but her supporting cast was
the pro ranks, com- Ragain competed amazingly talented. Among those
peting in the IFBB in three IFBB Pro who missed winning the overall
Pro World and Ms. World events, plac- were future NPC National Heavy-
Olympia in 1984. Roberts finished ing as high as second in 1988, and weight champion Laura Beaudry,
her competitive career by taking three Ms. Olympia contests, with a future WABBA World champion Mi-
13th at the ’85 Pro World. best placing of seventh in 1987. She shay Santos, future NPC USA Over-
Kris Alexander took seventh in wrapped up her eight-year competi- all champion and seven-time Ms.
the heavyweight class at the ’83 Cal, tive career at the Pro World in 1989. Olympia competitor Nancy Lewis,
and, like Shelley Gruwell, she was Another outstanding runner-up and a pair of future IFBB World
selected to compete in the ’83 Cae- came by way of Suzanne Tigert in Amateur champions—Renee Ca-
sars World Cup. After placing fifth in the middleweight class. Moving sella and Cathey Palyo. In this group
that event, Alexander competed in to California after winning the ’81 only Santos even won her class.
the IFBB Pro World in 1984, ’85 and Tennessee state title and ’82 Mid- Next month we’ll pick up with
’87, the last-named being her final Central USA, Tigert’s second-place 1986, the year Laura Creavalle
contest. She also competed in the finish at this contest was a precur- emerged. IM
2+/-(-
T
he back squat is the key- and anterior cruciate ligaments
stone exercise in all of my and advised against doing full-
strength programs. It’s range movements in the exercise.
the first exercise I teach Almost instantly, that piece of re-
a beginner, and I give it priority search sent a firestorm across the
at every workout—the exception country, and coaches, especially
being an Olympic lifter who’s also football coaches, since that sport
planning to do snatches or cleans was the first to adopt strength
at that session. The back squat is training, either dropped squats
the ultimate hip and leg movement, from their programs or started
and it strengthens the back and the using partial movements.
shoulder. When you’re handling a No one seemed to question
heavy poundage, all of the muscle Klein’s testing methods. If they
groups in your upper body have had, they would have found that
to be fully contracted. When you his was not a valid study. I know
do that consistently, those groups that because I was one of his test
become stronger. subjects. I was attending Southern
While many of us in the new field Methodist University and would
of strength training for athletes travel to Austin a couple of times a
were preaching the merits of the year to compete in Olympic meets.
full squat, others proposed that it From my very first encounter with
should be avoided at all costs be- Dr. Klein, I complained loudly
cause it was risky to the welfare of that his testing methods were ex-
the knees. tremely shaky. In the first place,
The controversy can be traced to the study design wasn’t blind. That
the research done by Dr. K.K. Klein is, he would ask the lifters whether
Model: Antoine Valliant
at the University of Texas in the they did full squats. As we were all
early 1960s. He tested competitive Olympic lifters, we did full squats
Olympic lifters and students at the as part of our training. Then he, not
university and concluded that full an unbiased assistant, would apply
squats created unstable collateral pressure with both hands to the
Wrist Protection
The wrists are small joints and
are easily injured. Since front
squats place them under a great
deal of stress, it’s smart to give
them some protection. Wrapping
them snugly in trainers’ tape works
well because you can lay it on tight
enough that it secures the wrists
yet not so tight that it impedes
circulation. If you can find leather Note: This is one variation of the front
wrist wraps, use them as well. And squat, with hands off the bar. Starr
Model: Antoine Valliant
Ankle Flexibility
Many beginners lack flexibility
in their ankles and lower legs in
the area of the Achilles tendon. It
prevents them from going low on
squats and usually forces them to
lean way forward. Place a five- or
even a 2 1/2-pound plate under
your heels. In extreme cases a
two-by-four might be necessary.
As soon as the needed flexibility is
gained, however—which happens
rather quickly because the act of
squatting aids in stretching out
tight muscles and tendons—re-
move the plates or board. They
place the knees in an unnatural
position and should only be used
for a short time.
hold it for a 10-second count when lower back, then squeeze your hips Credit card orders call
it hits the point where it cannot go under the bar to keep it in motion. 1-800-447-0008, offer ITS
any farther. Then do the other arm. That doesn’t work for the front
Next, do both arms at the same squat. If you shoot your hips upward
YES! I want to transform my physique. Rush me
time. When you come to the holding and backward even a bit, the bar IRONMAN’s Fat to Muscle 2.
part, make sure you don’t let your will run forward, which puts a huge Rush my
copy to: ....................................................
upper body lean backward, away amount of stress on your wrists and ....................................................
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from the discomfort. You must keep elbows and will carry the bar out of Enclose check or money order for $9.95 plus
your torso straight for this to work. the correct line. $6.50 shipping paybale to: Home Gym Ware-
house, 1701 Ives Ave., Oxnard, CA 93033.
You can do the same routine On the front squat your first move
inside a power rack. Lock a bar in out of the bottom is to drive your Credit card orders call Toll Free
place, loosen up each arm in turn elbows upward, and then stand up. 800-447-0008, offer ITS
CA residents add 8.25% sales tax.Foreign orders
with assistance from a training That will fix the weight right over (except Canada) add $15 shipping. Payment in U.S.
dollars drawn on U.S. banks only.
partner, then do both arms together. your power pack so you can move
E ver get one of those wild days when you’re so alive and
bursting with energy you just don’t know where to go or
what to do? Think back—way back...
Well, Speedo, I’m having one of those days. Laree says
I’m acting like a kid—she doesn’t want to go for a ride in my
superset.
Stand back, step aside, or, as they boldly and urgently say in
emergency rooms, Clear!
I’m outta here, taking the dirty four-wheel-drive beast in case
I need to climb over traffic, dividers and rails, roadside debris,
weighted wheelbarrow. I’m being silly—quit rocking the Porta fire hydrants and parked cars.
Potti now. And it’s about time I grew up—get down from that It’s hot, very hot, and it’s Sunday on the gold-lined coast of
flagpole. I could drop the top and take the Ferrari for a spin or sunny and flourishing California. The gym will be empty and
mount the Arabian and let him stretch his legs on the beach quiet, but for us—me and you, my imaginary friends—whoop-
or race the Jet Ski to Mavericks and hit a few monsters. Nice ing and hollering and hoisting metallicus objectus supremus. I
day for skydiving—chute’s packed. never party alone.
Bo-o-oring!! I need a serious outlet for my awesome and So who wants to ride shotgun? The rest of you can pile in
dynamic charge. I thirst for extreme exhilaration. I hunger to the back—no standing, no hanging over the tailgate and no
go where I’ve never gone before. I crave the cliff’s edge, the mooning the other cars. It’s arm day with a brief exchange of
mountain’s peak, the sky’s outer limit. I must experience life legs and midsection.
at its grandest. I know what I’ll do: I’ll go to the gym and blast I’ll spot you, you spot me, we’ll have fun. You go first. Put
the iron, melt the steel and rip the reps. I might even—gasp— your weights back when you’re done. Training gear only, no
jeans or street shoes.
No cell phones. Hands
off the mirrors. Keep
your voices down, no
cussing. Don’t clang the
dumbbells, and don’t
drop them—put them
down—after your set.
You wouldn’t want to
train with me, bombers,
trust me. I’m boorish,
grim, sulky, negative and
given to sudden out-
bursts of anger and the
tossing of plates.
Train hard or go
home, Bozo. Squat or
rot. Hey, I’m using that
bench, and that’s my
bar. Scram!
Time for Disneyland,
Looney Tunes and sta-
bility ball exercising, girls
and boys. Give me the
iron, but a man’s gotta
do what a man’s gotta
do, right? Right! When
nobody was looking,
I rolled out the giant
purple exercise ball—the
Swiss ball—and gave
Neveux \ Model: Dave Goodin
Y
ou know the
the muscles don’t engage as cheerfully. Maybe it’s something I
ate, bad night’s sleep, low-grade virus, allergies, moon risings, urge you get
atmospheric pressure, overall mood of the nation, biological to blurt out
cycles, Satan. Who knows? foul language as
In any event, the disturbance needs attention, and now. you come to the
Being a now kind of guy, I’m thinking that, with the submis- end of a searing set
sive surface of the ball beneath my back, I will have less stress
on my scapulae, more muscle comfort and improved range of leg extensions?
of motion. Just what the doctor ordered. The rigid surface of You may get more
the bench resists the natural movement of the scapulae and reps if you let loose
contributes significantly to the shoulder damage proud bench with a barrage of
pressers endure. Oops! #@%! According
Don’t you hate that?
There’s another thing: Having come a long way in personal to the September
maturity—wisdom, values, understanding women—I no longer ’09 Bottom Line
I
Bomber. t appears that drinking
—Dave Draper about five cups of coffee a
Editor’s note: For more from day may decrease a protein that’s linked
Dave Draper, visit DaveDraper.com to Alzheimer’s disease. At least that’s what
and sign up for his free newsletter.
happened in mice, but researchers believe
©iStockPhoto.com \ Ben Goode
I
t was fall 2007 when his buddy took away his popcorn. Physique of the Month, it was the day before his dad, Leslie
That started it for Leslie McCampbell at 17, 6’ tall and a McCampbell Sr., was due home from Iraq. Both Leslies came
not-fit 252 pounds. Leslie kept saying that he’d start to diet to the photo shoot, and Dad says he’s sure proud of his son
tomorrow. His best friend, Domenic, finally just grabbed the and what he has done to get healthy.
popcorn out of his hands and said, enough! I can tell you something else: Leslie is sure proud of his
And for Leslie it was enough. dad.
W
e’ve all heard about the great
health benefits of drinking a glass
or two a day of red wine—de-
creases the incidence of stroke, diabetes
and certain cancers. It’s even been shown
to sweep away the nasty protein that can
cause Alzeimer’s disease and to lengthen
life span. New research shows that res-
veratrol, an antioxidant in red grapes and
wine, can enhance muscle strength and re-
duce fatigue. Then again, alcohol has been
shown to reduce testosterone, so you may
want to get your resveratrol in supplement
form. —Becky Holman
+($57+($/7+
Up Late, Die Early
D
o you like staying up late
at night—like past mid-
night? Research says that
it can throw off you body clock
and increase the chance of arte-
rial stiffness, which can lead to
heart disease and cardiac ar-
rest. The cause may be insulin
©iStockPhoto.com \ Ben Goode
$DVJUZ
Aerobic Brain Gains
G
etting your heart
rate up—even
by brisk walking
three times a week for
©iStockPhoto.com \ Ben Goode
20 minutes—gets more
oxygen to your brain and
helps it grow new cells.
According to Sam Wang,
Ph.D., co-author of Wel-
come to Your Brain: Why
You Lose Your Car Keys but Never Forget How to Drive and Other
Puzzles of Everyday Life, “Aerobic exercise is two to three times as
effective as any known brain-training activity.”
—Becky Holman
I
n recent reviews of Zane’s two protein per pound of bodyweight,
new booklets, The Mind in which for me is around 180, and
Bodybuilding and The High-Def one half gram of carbs per pound of
Handbook, I bodyweight.
mentioned that Approximately
the author had 25 percent of
one of the most my calories
aesthetic phy- come from fat.
siques ever to Every fourth
grace a body- day I eat more
building stage. carbs to bring
This third book- my total con-
let explains sumption up
exactly how he to match my
did it and tells protein intake.”
how you can He also pro-
to do it too—to vides a number
the best of your of simple,
genetic capa- healthful reci-
bilities. pes, such as
Zane begins high-protein
discussing his pancakes, fish
body and how stew and yo-
the sport of bodybuilding has gone gurt berry pudding, and all of them
from awarding aesthetic, artistic are easy to prepare. Some take only
physiques like his to perfecting five minutes.
monsters of mass like Dorian Yates, Then it’s back to training, and
Ronnie Coleman and Jay Cutler. Zane outlines a complete two-way-
Zane believes that the majority of split routine, with photos of every
the men on the planet want to look exercise. “Never train upper body
more like him—and a survey at Iron- two days in a row,” he stresses.
ManMagazine.com verified that. Then it’s on to his growth program—
With a symmetrical, proportioned the workouts he used to win the
physique in mind, Zane lays out a Mr. Olympia. It’s a three-way split,
full-body beginner program. It’s 14 and, he says, “The routine helped
exercises, and he suggests start- me grow because I incorporated
ing with one set each. “There is an one powerlifting exercise into each
advantage to being out of shape,” workout.”
Zane says. “You don’t need to do After a discussion of bodybuild-
much exercise to get a good work- ing’s three Rs—relax, recuperate,
out.” The booklet provides photos recreate—and a number of split-rou-
of every movement for clarity, and tine variations, Zane describes the
Zane outlines how to progress by program he’s using now that he’s in
adding sets and eventually moving his 60s.
to a two-way split. He also expounds on mind, body
Zane is also a big proponent of and spirituality, including meditation,
stretching. He suggests stretching psychological steps to healing inju-
the bodypart you’re training be- ries, physique competition, supple-
tween sets. He describes and in- mentation and the art of posing,
cludes photos of a number of good a section that includes a number
stretches, which research indicates of spectacular images of the Zane
can increase muscle size on their physique at its peak.
own. All in all, however, this is what the
One thing Zane is known for, title states—a training manual—and
besides his aesthetic physique, is you will find a lot of muscle-building
his knowledge of nutrition, and this information as well as motivation in
booklet is loaded with it. He lays its 63 pages, straight from the leg-
out his complete daily eating regi- end himself. —Becky Holman
men and explains glycemic index vs.
glycemic load. His nutrition philoso- Editor’s note: Available at
phy in a nutshell: “My eating plan for FrankZane.com.
losing bodyfat is to eat one gram of
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0,1'%2'< Vitamins
A
ccording to
a study pub-
lished in the
Journal of Neurol-
ogy, Neurosurgery
& Psychiatry that
tracked more than
3,000 men, vitamin
D can improve brain
function. That was
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chocolate. The study broadens the understanding of tes-
Patients who had suffered a heart attack were tosterone’s role in what’s known as metabolic syn-
questioned about their food habits in the year prior drome, a collection of risk factors for heart disease.
to hospitalization and then were monitored for eight Increased risk of cardiovascular disease in post-
years. Data indicat- menopausal women was long thought to be caused
ed an inverse by the loss of the protective effect of estrogen.
correlation According to Imke Janssen, lead author
between the of the study, “It is the change in the hor-
incidence of monal balance—specifically, the increase
fatal heart in active testosterone —that is predomi-
attacks and nantly responsible for visceral fat and
the amount for the increased risk of cardiovascular
of chocolate disease.”
eaten. —Dr. Bob Goldman
Earlier re- www.WorldHealth.net
search es-
tablished Editor’s note: For the latest
a link be- information and research on
tween choc- health and aging, you
olate intake can subscribe to the
and lowered blood American Acad-
pressure, citing the emy of Anti-Aging
ability of antioxidants Medicine e-zine
to protect against free at World-
free radicals that Health.net.
contribute to heart
disease, cancer and
the aging process.
Now Angle on
Belly Fat
Visceral fat,
or belly fat, is the
fat that surrounds
internal organs around
the waistline. Research
from the Rush University Medical
Center in Chicago shows that a change in
Doug Brignole. Lonnie has known complete comfort—and with 60 pounds tied to my waist.
me for 25 years, it Try telling Bill Starr and Charles Poliquin that the overhead
made the article press is a bad choice. If uninformed readers believe what
much more in-depth and personal than it would have Brignole said, they will miss out on gains from two very
otherwise been. Further, I want to extend my appreciation productive exercises.
to Michael Neveux for taking such great pictures of me for Bill Stinson
that issue, as well as back in 2000 and in 1991, and for all Jacksonville, FL
the great photos he shoots of all the great physiques seen in
IRON MAN. Thank you from the bottom of my heart. You Editor’s note: Overhead presses can be dangerous if you
guys all do a magnificent job! use excessive back arch, which comes from lifting with your
Doug Brignole ego and not your delts and arms. And dips can do damage if
via Internet you go too low. Hmm, from our vantage point any weighted
exercise can be dangerous when done with bad form. We’re
Cover-Story Glory sure Doug will clarify in his upcoming book.
done for me over the they will always be in my workouts. I plan on staying drug-
How Clark Bartram
Forges Family and years. Many thanks, free and competing soon, as I feel like I’ve stumbled upon
Physique
and as always, I’m here the Holy Grail of muscle building! Thank you!
Unstoppable
Arm Growth! and ready when need- Sage Natvig
One-Hit-Wonder
10x10 Workout ed. Now I just need to via Internet
Superhero get my boy buff for the
Shoulder next one, and I’ll have Editor’s note: For more on POF, visit www.3DMuscle
Width run the gamut.
Clark Bartram, 45,
and His Daughter Building.com. The new e-program, X-traordinary X-Rep
Complete Program Taylor, 17
PLUS:
PLUS:
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• 2009 Mr. Olympia Preview—Is the Hex on Dex?
Long Beach, CA 90809-0968. Please allow six to eight weeks for change to take effect.
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• Safe, Scientific Exercise—Preexhaustion Rules
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