Female Muscle '05

TEEN MUSCLE • CREATINE K-BOOM!
• THE FEMALE FORM AS ART

JUNE 2005 / IRON MAN—REAL BODYBUILDING TRAINING, NUTRITION & SUPPLEMENTATION
•Female Muscle ’05

•Creatine K-Boom!
•10 Tips for Building
Gigantic Arms
•Teen Workout
FEMALE MUSCLE ’05
•Get Big on a Budget

•Arnold Classic
•Ms. International
JUNE 2005
LQ&DQDGD
0 6>
0 70992 37390 1
www.ironmanmagazine.com
Please display until 6/5/05
Free download from imbodybuilding.com
WHATEVER YOU NEED
WHEREVER YOU TRAIN™
Equipment Supplements Books Videos
•Money Back Guarantee

•Unbeatable Pricing
•Same-Day Shipping
•Authoritative Information
•Industry-leading Customer Service
©2009 Home-Gym.com
LOW-CARB
Full-Throttle
MUSCLE GROWTH
Drive Creatine
Straight Into Your Muscle Cells
The LOW-CARB Way
Did you know that delivery is critical What that means to you is… high
when it comes to creatine… critical! absorption… more creatine in your
Creatine can’t get into your muscle cells… more cell volume and
bloodstream and muscle cells unless more strength and more muscle. The
it is FULLY dissolved in the water that best part is because it’s low in carbs
carries it into your muscle cells. And you also end up with less body-fat.
that delivery better be free of excess
carbs and sugars if you want to avoid Experts Consider
added bodyfat.
CreaSol™ to be the
Undissolved Creatine Low-Carb Evolution in
Does Nothing To Build Creatine Delivery
Strength, Power Or Get to the phone and order your
Muscle Size… NOTHING supply right now. Dial 1-800-667-
4626. CreaSol is only $29.95 plus
Low-carb CreaSol™ delivers 200% shipping and handling. Go ahead and SAVE $10!
40 Servings
call right now! / Berry Flavor
more creatine straight into your MSRP $29.95
muscle cells. That’s because, it’s been
SALE $19.9
pH balanced to improve its ability
to dissolve in water. Most creatine is
CreaSol™ Water-Soluble Creatine 5
• Dissolves completely…more creatine in your muscles
only 30% dissolved in water. In other
• No gritty taste, no stomach cramps
words, 70% doesn’t make it into the
muscle cell… it can’t! • Cost-effective manufacturing…affordable
• Low-sugar content...no bloat, no excess calories (bodyfat)
CreaSol is 100% dissolved in water, • Maximum muscle absorption...gives you maximum muscle size
and it’s the water that transports the
dissolved creatine into the muscle. It’s
simple to understand why you end
To Order Call 1-800-667-4626
up with more creatne in your muscle More info at www.muscle-link.com
cells. That’s why there’s no need to These statements have not been evaluated by the U.S. Food and Drug Administration. Send check
load up on fat producing, high sugar or U.S. money order to: Muscle-Link, 1701 Ives Ave., Oxnard, CA 93033. Fax (805) 385-3515. All
major credit cards accepted. Call for foreign prices. This product is not intended to diagnose, treat,
or dextrose to drive the creatine into cure or prevent any disease. Results using this product vary from individual to individual. For optimal
results consult your physician and follow a balanced diet and exercise program.
the muscle.
www.ironmanmagazine.com \ APRIL 2006 261

Build Your
Body At
Home
All it takes is a dumbbell set
and adjustable bench!
It’s time for you to get the atten-
tion-grabbing body you deserve! Not
enough time to get to the gym? Prob-
lem solved with the new All-Dumbbell
Workout. Now you can build muscle
fast in the privacy of your own home.
• Key Exercises for Big Gains
• Intensity Tactics That Pack On Mass
• The Ultimate Fat-to-Muscle Method
• Perfect Rep Speed to Boost Results
GE
G ETT
YO
Y OU
URRSS
NO
N OWW !!
ON
O LY $ !!
NL
MS R Y $ 9
9 .95
P $ 14 .95
4 .95
Available at Home-gym.com
and Ironmanmagazine.com
This DVD features Greg Plitt, one of the

top fitness models in the country and
up-and-coming Hollywood actor. Seeing
Greg’s muscles in motion will motivate
you, as he demonstrates the techniques
to sculpt your own impressive physique.
Greg is a former Army Ranger and was
recently voted Hollywood’s top body.
150 DECEMBER 2009 \ www.ironmanmagazine.com

June 2005 Vol. 64, No. 6
Female Muscle,
page 150
Real Bodybuilding Training, Nutrition & Supplementation
FEATURES
72 TRAIN, EAT, GROW 68
The TEG men shift to phase one of their ripping cycle with
a new twist: X-Rep pyramid power. X-cruciating drop sets
are here too.
80 YOUR TRICEPS WILL NEVER GROW!

Unless you follow these 10 titanic tips for torching your
tri’s from Ron Harris.
94 KRAIG FELDMAN
He won the Teenage Nationals in ’03, so you know he’s
got the muscle-building mojo down. All you young, aspir-
ing bodybuilders, listen up. Kraig’s got plenty of tips to get
you growing.
110 RESEARCH TEAM

Creatine K-boom! Supplement scien-
tist Jeff Golini analyzes creatine and
explains why Kre-Alkalyn may be the
latest and greatest C-bomb ever.
120 HEAVY DUTY

John Little channels Mike Mentzer in
an intense Q&A session. He covers
everything from goal setting to innate Pauline Nordine appears
adaptability to monitoring gains—and on this month’s cover.
intensity, of course. Photo by Bill Dobbins.
134 THE RED ZONE

Russian Pavel Tsatsouline’s unique perspectives on
muscle building, strength and kettlebell training. Bonus:
Mike Mahler’s kettlebell power programs are included for
you to try.
150 FEMALE MUSCLE ’05

It’s our annual female muscle pictorial, with dramatic,
sensual shots of the feminine form from ace photographer
Bill Dobbins.
Kraig
Red Zone, Feldman, 166 IFBB ARNOLD CLASSIC
page 134 page 94 The gov. never fails to put on a fantastic physique
extravaganza. Many of the best bodies in the business
Arnold Classic, were onstage doing that flex-for-checks thing. Who won it
page 166 all? Lonnie Teper’s got the big story, along with loads of
great photos.
204 IFBB MS. INTERNATIONAL

Talk about female muscle! Even with the new muscularity
standards in place, these gals had it going on—as in
brawn and beauty. Ruth Silverman reports on how it all
came together in Columbus.
228 ONLY THE STRONG SHALL SURVIVE

Bill Starr tells you how to get big on a budget. If you can
afford supplements, great, but you can get by without them
and continue to grow with the flow. Here’s how.

10 Rules for Titanic Triceps, DEPARTMENTS
page 80
32 TRAIN TO GAIN
Lateral raises vs. lateral throws (X Files analysis), carpal
tunnel toll and how much rest is best?
48 NATURALLY HUGE
Another expanded column from John Hansen. This
month he chronicles the diet that helped him move back
into the winner’s circle.
58 EAT TO GROW
Battle-of-the-bulge diet comparisons, immune system
boosters and busters and new research on how pushing
hard can burn off the lard.
90 CRITICAL MASS
Mind/Body, Critical Mass, Drop dead? Steve Holman analyzes drop sets and why
page 218 page 90 they should be alive and well in your size-building pro-
gram. Plus, champ training and X-Rep results.
190 NEWS & VIEWS

Lonnie Teper and Ruth Silverman snapped some great
photos and snapped up plenty of inside info at the IM
and Arnold Fitness weekends. Plus, Jerry Fredrick’s Hot
Shots are here, along with booth pics from the FitExpo.
210 BODYBUILDING PHARMACOLOGY

Jerry Brainum has a special report on what many people
are calling the new ephedrine. Does it work? Are there
side effects? Jerry’s got the latest research.
218 MIND/BODY CONNECTION

Randall Strossen, Ph.D., explains how to blow by bad
workouts, and Dave Draper drops a few bombs. There’s
also motivation from alcoholic-turned-muscular marvel Tim
Wescott. Jack LaLanne, Gallery of Ironmen and hot Caitlin
Jones’ Serious Training photos are here too. Whew!
240 READERS WRITE

Excellent expo and IM Pro, veteran muscle (a letter from
News & Views, Iraq) and X-traordinary interview—a.k.a., the X-Rep rap.
page 190
In the next IRON MAN
Next month we have an out-of-whack ab attack
that will get your midsection sliced and diced.
Steve Holman leads you to the granite-abs
promised land with an X-Rep chaser. If you’re not
seeing gut ruts yet, you will with this program—if
you can stand the burn and lay off the Twinkies.
Plus, we’ll have the second part of our wild inter-
view with Pavel Tsatsouline, the Russian trainer
and kettlebell master. Then we powerize your
bench press prowess with some positional-isomet-
ric training. It’s a new twist on an old technique
that’ll have you sending that loaded bar skyward
with authority. Not to forget nutrition, Jerry
WEB ALERT Brainum gives you the latest on so called artificial
from the world of
For the latest happenings read the Hot dangers, as in apartame and sucralose. Oh, and, of
bodybuilding and fitness, course, we’ll have Fitness and Figure International
zine.com and
News at www.ironmanmaga om. coverage. Watch for the fly July IRON MAN on
IRON MAN FitExpo, www.graphic mu scl e.c
newsstands the first week of June.
page 201
TRAIN ANY TIME
Pack On All the Rock-Hard Muscle You Want... At Home!
Never pay for another gym
membership or wait for a piece
of equipment again. The Pow-
ertec Power Rack with cable
setup is an investment in a
lifetime of muscle building.
Here’s a complete Powertec

Power Rack workout:
Quads: Squats*
Hamstrings: Stiff-legged deadlifts
Calves: Standing calf raises
Chest: Bench presses*
Chest: Incline Presses*
Back: Chinups or Pulldowns
Back: Seated cable rows
Shoulders: Seated presses
Shoulders: Upright rows
Triceps: Triceps pushdowns
Biceps: Barbell curls or Cable curls
Abs: Full-range bench crunches
*Safety catch
long-pins make
exercises
safer and
Powertec Power Rack more effective
- with cable setup - - no spotter
necessary.
Check Website for SALE price.
Visit us at Home-Gym.com or call 800-447-0008

©2009 Home-Gym.com
Over 4000 best-selling products online

John Balik’s
Publisher’s Letter Founders
1936-1986:
Peary & Mabel Rader
Publisher/Editorial Director: John Balik
The Ideal Physique Associate Publisher: Warren Wanderer

Design Director: Michael Neveux
Editor in Chief: Stephen Holman
Art Director: T.S. Bratcher
Senior Editor: Ruth Silverman
My friend, the late Art Zeller, who was a Editor at Large: Lonnie Teper
Articles Editors: L.A. Perry, Caryne Brown
legendary physique photographer and the
Assistant Editor: Jonathan Lawson
possessor of an excellent physique, had a Assistant Art Director: Christian Martinez
very clear idea of what his ideal physique Designer: Emerson Miranda
was. Sometimes his judgment coincided Ironman Staff:
Denise Cantú, Vuthy Keo, Mervin Petralba,
with the contest judges, and sometime it David Solorzano
didn’t. He was not restricted to points or Contributing Authors:
Jerry Brainum, David Chapman, Teagan Clive, Lorenzo
posing or any written rules, as the judges are, Cornacchia, Daniel Curtis, Dave Draper, Michael
and he was picking out just one, so his task Gündill, Rosemary Hallum, Ph.D., John Hansen, Ron
Harris, Ori Hofmekler, Rod Labbe, Skip La Cour, Jack
was easier. His rule was quite simple: Of the LaLanne, Butch Lebowitz, Stuart McRobert, Gene
Mozée, Larry Scott, Jim Shiebler, Roger Schwab, C.S.
guys onstage, which physique would I like to have? Sloan, Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D.,
The ideal physique in bodybuilding terms has evolved as we’ve Randall Strossen, Ph.D., Richard Winett, Ph.D., and
David Young
glimpsed what’s possible. As a strength athlete and bodybuilder, Contributing Artists:
John Grimek ruled from before World War II to the advent of Steve Steve Cepello, Larry Eklund, Ron Dunn
Contributing Photographers:
Reeves, whose physique represented a completely new look. Steve’s Jim Amentler, Reg Bradford, Jimmy Caruso, Bill
wide shoulders, small waist and great calves were the embodiment Comstock, Bill Dobbins, Jerry Fredrick, Irvin Gelb,
J.M. Manion, Gene Mozée, Mitsuru Okabe, Rob Sims,
of classical statues but with the added size that only bodybuilding Leo Stern, Russ Warner
can create. In the Hercules movies he combined a very handsome Director of Marketing:
Helen Yu, 1-800-570-IRON, ext. 1
face and that new look, taking the ideal from the pages of body-
Accounting: Dolores Waterman
building magazines to the huge movie audience. Suddenly, muscles
Director of Operations: Dean Reyes
were a good thing, and bodybuilding became a specialized activity Subscriptions Manager:
in which the main goal was symmetrical development, not strength. Sonia Melendez, 1-800-570-IRON, ext. 2
E-mail: soniazm@aol.com
IRON MAN is here to help you create your ideal physique. What Advertising Director: Warren Wanderer
type of physique has the greatest appeal to you? In Art Zeller’s 1-800-570-IRON, ext. 1
words, whose physique would you like to have? That really is the (518) 743-1696; FAX: (518) 743-1697
Advertising Coordinator:
ultimate question. Jonathan Lawson, (805) 385-3500, ext. 320
Over the years the physiques of bodybuilding-contest winners Newsstand Consultant:
have continued to evolve. At one time avid bodybuilders wanted to Angelo Gandino, (516) 796-9848
We reserve the right to reject any advertising at our
emulate their look. Is that still true today? I know that 95 percent of discretion without explanation. All manuscripts, art or
other submissions must be accompanied by a self-
our readers don’t aspire to compete, but how do the physiques of addressed, stamped envelope. Send
today’s champions influence you? Do they inspire you? Do you submissions to IRON MAN, 1701 Ives Avenue,
Oxnard, CA 93033. We are not responsible for
want to look like them? unsolicited material. Writers and photographers
should send for our Guidelines outlining
Over the next several months we will explore these questions at specifications for submissions. IRON MAN is an open
ironmanmagazine.com with visual and verbal questionnaires. The forum. We also reserve the right to edit any letter or
manuscript as we see fit, and photos submitted have
first round will involve simply applying the Art Zeller rule: In a per- an implied waiver of copyright.
Please consult a physician before beginning any diet
fect world, which physique would you like to inhabit 24/7/365? or exercise program. Use the information published in
The purpose of the questionnaires is to help us create an IRON IRON MAN at your own risk.
MAN that truly reflects the needs of our readers. While I believe that IRON MAN Internet Addresses:
IRON MAN has the best writers and photographers in the business, Web Site: www.ironmanmagazine.com
they still represent a very small number compared to our reader- John Balik, Publisher: ironleader@aol.com
ship. Without your input via polls and e-mail, we’re just guessing at Steve Holman, Editor in Chief: ironchief@aol.com
what you need to reach your goals. I read every e-mail message Ruth Silverman, Senior Editor: ironwman@aol.com
T.S. Bratcher, Art Director: ironartz@aol.com
that’s sent to me, so let me know how you feel about the content,
Helen Yu, Director of Marketing: irongrrrl@aol.com
what you want to see more of and less of and how we can make
Dean Reyes, Dir. of Operations: ironreyes@aol.com
IRON MAN better fit your needs. You can write to me at Jonathan Lawson, Ad Coordinator: ironjdl@aol.com
ironleader@aol.com. And don’t forget to go to our Web site and Sonia Melendez, Subscriptions: soniazm@aol.com
answer that all-important question. IM
26 JUNE 2005 \ www.ironmanmagazine.com

SEXY ROCK-HARD ABS FAST
The Secret to Etching your Granite-Carved Abs in 10 Short Minutes
Picture this... you with tight,

shredded abs, serratus and
intercostals all sharp, sliced and
visible from across the room or
on the sun-glared beach! And
from the rear, lower lumbars that
look like two thick steel girders
supporting your muscle-studded
back. Imagine looking like a Greek
god... in street clothes... in the
gym... or anywhere.
The incredible breakthrough

design of the pad on the Ab
Bench pre-stretches the targeted
muscles prior to contraction,
giving you a full-range movement,
making each exercise up to 200%
more effective. The Ab Bench
takes the physiology of your spine
into consideration with its design
like nothing else on the market.
The contraction takes place all
the way into the pelvis where the
abdominals actually rotate the
spine, forcing the abdominals to
completely contract... from the
upper abs to the lower abs.
Using the Ab Bench is the

“sure-fire” guarantee for you to
get those attention-grabbing
washboard abs.
From full stretch
to complete con-
traction—in total
comfort. The Ab
Bench is the most
complete midsec-
tion exercise in
existence. You’ll
feel the incredible Ab Bench
difference from
your very first rep. $149.00
*PLUS SHIPPING & HANDLING

©2010 Home-Gym.com
Whatever You Need—Wherever You Train ™

SIZE MATTERS, SO…
With lateral
raises the
bottom part of
the stroke, not
the top, may be
the most
important for
stimulating
extraordinary
growth.

FREE-WEIGHT NIRVANA
2,570 Pounds of Dumbbells in a 2-by-2-foot Area
It’s the Ultimate Home Dumb-
bell Set. The Elite PowerBlock
5-90 pounds base set adjusts in
5- or 10-pound increments. It’s
equivalent to 28 pairs of dumb-
bells, or 2,570 pounds of free
weights, with a top weight of 90
pounds per Block.
•Selectorized: Adjust the

weight instantly by moving the
pins.
•Safe: No dangerous collars to
loosen.
•Comfort: The compact,
smooth rectangular shape en-
sures no rolling and allows the
use of heavier weights.
•Patented: The PowerBlock
was granted 5 patents by the
U.S. government because the
idea is so unique.
FREE Bonus Pack:

•Exercise poster pack $24.00
value.
•CD ROM workout planner
$39.95 value.
•Free 12-month IRON MAN
subscription $29.95 value.
Stand available separately.
Elite PowerBlock
(With FREE Bonus Pack) SImply move the pins for the
$598 fastest, most efficient and
*PLUS SHIPPING & HANDLING productive workouts ever.

©2010 Home-Gym.com
MantaRay
Squat Pad
Knee
Bands
Monster Forearm Bar Power Hooks

X FILES
Lateral Raises vs. Lateral Throws

The best delt developer may not be what you’ve been raised to believe
Contrary to popular belief, the bottom, semistretch heaving giant dumbbells. The better way to overload that
position of a lateral raise is a key to growth stimulation. important semistretched position is with X Reps. When
That’s where the medial-delt head is semistretched and you can’t get anymore fairly strict laterals, grab a pair of
the most force generation occurs. So wouldn’t it make heavy dumbbells and do partial upright rows, pulling the
sense to severely overload the bottom part of the exer- dumbbells out and up to about bellybutton height. Or do
cise’s stroke, at least on some sets, if you want extreme heavy rack pulls in a power rack. Better yet, ditch the
delt growth? Yes, and that’s exactly what the biggest laterals and do heavy dumbbell upright rows, ending with
bodybuilders do when they grab heavy-as-hell dumbbells X Reps. Your delts will get rounder and fuller because
and use body movement to crank them up and out. you’ll be hitting the lateral heads’ sweet spot with heavy
Larry Scott, the first Mr. Olympia, was a master at so- weight immediately after full-range reps.
called heavy cheat laterals, turning the exercise into a —Steve Holman and Jonathan Lawson
modified dumbbell upright row that overloaded his medi- www.X-Rep.com
al-delt heads, mostly near the bottom of the stroke. It
was almost as if he were doing power high pulls—but it’s Editor’s note: The above is an excerpt from the IM
exactly what helped him overcome his narrow clavicles e-zine. You can get one delivered to your e-mail box
and build incredible melon-size shoulders despite his every week free: Visit www.X-Rep.com and click on X
genetic shortcomings. Files. Go to any of the past installments and click on the
Rarely do you see bodybuilders with cannonball delts subscribe link at the bottom.
using lighter
weights so they
can slowly arc the
dumbbells up to
complete contrac-
tion with straight
arms. To do that
they have to use
dumbbells that are
way too light for Strict laterals require a weight
semistretch over- that’s much too light to stress
load at the bottom. the delts at the bottom.
The big-delt dudes
usually do laterals
with excessive
weight—would you
believe 90-pound
dumbbells?—with
their upper arms
Neveux \ Model: Allen Sarkiszadeh
never getting very

close to parallel to
the floor—at least
not on the majority
of sets.
Neveux
That’s not to say

you should be

HE WANTED TO FIGHT-
Until I Crushed His Hand!
He was big. He was pissed. And
he wanted to kick my butt. There
was no way out, so I extended my
arm for the opening hand shake—
and then I crushed his hand like
a Dorito. Fight over thanks to the
Super Gripper.
If you’re after huge forearms

with the crushing power of an
industrial vise, get the Super
Gripper. It’s the ultimate forearm-
and grip-building tool on the
market because it provides your
muscles with the two essential
requirements they demand for
awesome size and strength:
specificity (mimics gripping action)
and progressive resistance.
You’ll develop a bone-crushing

grip fast by adding one or a
number of power coils for that
critical progressive-resistance
effect. Remember, when you wear
short sleeves, it’s the lower arms
that are exposed for all to see.
You’ll want your forearms to be
huge and vascular to match your
thick, beefy upper arms—and now
they will.
Super Gripper
$29.95

©2010w Home-Gym.com

TRAIN TO GAIN
ANCIENT SOLUTIONS
Stick It
For better gains
Neveux \ Model: Skip La Cour \ Equipment: Powertec power rack, 1-800-447-0008

Athletes and bodybuilders are always
searching for something that can increase
athletic proficiency or muscle. One tech-
nique that may prove useful, according to
a recent study, is acupuncture.1 In
acupuncture the skin is punctured with
stainless-steel needles in specific zones.
Studies show that it can alleviate muscle
tension, improve local blood flow, increase
pain threshold and moderate the auto-
nomic nervous system.
In a new study two groups of female
soccer players were either given acupunc-
ture treatment or not after intense compe-
tition. Those in the acupuncture group did
not experience the drop in salivary im-
munoglobulin A that usually results from
intense exercise. Immunoglobulin A is an
antibody that is thought to help prevent
INNOVATIONS various upper-respiratory infections.
Instead, those in the acupuncture
Good Strength Vibrations group showed decreased levels of salivary

cortisol after exercise. Cortisol is the
primary catabolic hormone in the body,
Whole-body vibrators enhance power meaning that it promotes the breakdown
of muscle. Anything that blunts cortisol
Not to be confused with what you find in your local Hustler store (I always drive increase after exercise would favor a
by it; I never stop, I swear), whole-body vibrators may indeed have ergogenic stronger response of anabolic hormones,
such as testosterone and growth hor-
effects. A recent study compared the performance-enhancing effects of squats
mone. Cortisol also suppresses the im-
done on a vibration platform with squats performed conventionally in 14 male mune response, leading to a greater
recreational weight trainees. The subjects trained for five weeks. After the initial chance of illness.
testing they were randomly assigned to either the “squat whole-body vibration” The acupuncture subjects had less
(SWBV) group, which performed squats in a Smith machine on a vibration plat- muscle fatigue and tension than the
form, or the “squat” (S) group, which performed conventional squats in a Smith control athletes. They also reported feeling
machine with no vibrations. better and generally were in better moods,
experiencing less depression and fatigue.
At the beginning and the end of the study the researchers performed tests
Precisely how acupuncture produces
consisting of one-repetition maximums (1RMs) on the squat and vertical jump. those effects remains a matter of conjec-
Vertical-jump numbers increased significantly only in the SWBV group; however, ture. Practitioners frequently say that
both groups showed significant increases in 1RM performance on squats. There stimulating certain parts of the body
was a trend toward greater relative strength increase in the SWBV group. Accord- through acupuncture positively affects the
ing to the authors, “The preliminary results of this study point toward a tendency of body’s autonomic and endocrine systems,
which has overlapping effects on other
superiority of squats performed on a vibration platform compared with squats
systems, such as immune response.
without vibrations regarding maximum strength and explosive power as long as Acupuncture isn’t suitable for self-
the external load is similar in recreationally resistance-trained men.”1 My conclu- treatment. Anyone contemplating trying it
sion: If your goal is to achieve maximum performance, use every training tool needs to consult with an experienced
possible. Whole-body vibration seems to be one of those tools that will get your practitioner.
body working like a finely tuned machine. —Jose Antonio, Ph.D. Get the point?
—Jerry Brainum
1 Ronnestad, B.R. (2004). Comparing the performance-enhanc-
1 Akimoto, T., et al.
ing effects of squats on a vibration platform with conventional (2003). Acupuncture
squats in recreationally resistance-trained men. J Strength Cond and responses of
Res. 18:839-45. immunologic and
endocrine markers
Editor’s note: Jose Antonio, Ph.D., is the chief science officer during competition.
Med Sci Sports Exerc.
of Javalution (www.javafit.com) and the president of the Interna-
35:1296-1302.
tional Society of Sports Nutrition (www.sportsnutritionsociety.org).

YOU CAN BENCH BIG
Add 20 Pounds to Your Bench Press Almost Overnight!
How would you like a surge in
upper-body power and a bigger
bench press—say, 20 extra pounds
on the bar—after only a couple of
workouts? Sure, adding 20 pounds
to your bench in two or three training
sessions may sound crazy, especially
if your bench press poundage has
been stuck in neutral for a while.
But nine times out of 10 this stall is
due to an easily correctible muscle
weakness—not in the pecs, delts
or triceps but in a group of muscles
known as the rotator cuff.
The rotator cuff muscles stabilize

the shoulder joint. During the bench
press and almost all other upper-
body movements these muscles
protect the shoulder joint and
prevent ball-and-socket slippage. If
these muscles are underdeveloped,
they become the weak link in the
action and your pressing strength
suffers, or worse, you injure your
shoulder. One of the best ways to
strengthen this area and create an
upper-body power surge is with
direct rotator cuff exercise.
Once you start using the
ShoulderHorn for two or three
sets twice a week, your pressing
poundages will skyrocket. This
device allows you to train your
rotator cuff muscles in complete
comfort and with precise
strengthening action. After a few
weeks you’ll be amazed at your new
benching power. There have been
reports of 20-to-30-pound increases
in a matter of days.
A big, impressive bench press can

be yours. Get the ShoulderHorn,
Shoulder Horn start working your rotator cuff
muscles, and feel the power as you
$59.95 start piling on plates and driving up
heavy iron.

©2010 Home-Gym.com
Seated Row
Push Ups Handle
Dip Belt
Accu-Measure Fat Calipers
8 Over 4000 best-selling products online

TRAIN TO GAIN
SUCCESS SECRETS
Why It’s So Simple

To get in terrific condition and stay there
(and why you never read about it), part 2
Injuries can ruin most of your progress. So what you have
to do is stay injury free or at least find a way to minimize
injuries. One way is by changing exercises at every workout
because most injuries come from using the same exercises
week after week, with increasing weights as the stress
factor. That wipes out joints and leaves you with injured
elbows, shoulders and knees.
But if injuries do occur, your workout has to speed heal-
ing. You can accomplish that by being very sensitive to any
pain whatsoever and then quickly changing the exercise to
one that is totally pain free—I mean, no pain at all. Once
you’re sure you have a pain-free exercise that works the Doing the same exercise for extended periods of time causes
same area, go to town with it (see the five-set strategy I a lot of injuries. Change it up to stay injury free.
described in the May ’05 IRON MAN).
The next step is to flood the injured area with fresh blood, give it your all, and when you make it, it’s a good feeling. It’s
pumping it so full of healing nutrients that the blood will like a game. It’s a challenge, and we all love challenges.
almost hydrolyze any bad guys lurking in there. Believe me, it Time to talk about workout environment. If you’re
works. having a hard time training regularly and you train at home, I
You also have to work each bodypart at least every 72 suggest you join a gym. It will help a lot. Your home is just
hours or it starts to shrink—you know, atrophy. But you’re not the place to put on a T-shirt and hit the weights. When
going to do a lot better than that. You’re going to work each you get home each night, your home says, “What a day
bodypart every 36 hours. That way you hit it again while the you’ve had. It’s time to sit back, pick up the paper, relax. You
muscle still has residual pump. deserve it.” It never says, “Okay, let’s hit it.”
What about overtraining? No problem. Each time you hit Ever noticed how heavy a 10-pound plate feels in your
a bodypart, you only do one exercise—not the four or five home? It’s so hard to get off the floor—as if it could tear your
you do when you get to rest about 60 hours before you have fingernails off. In the gym it’s a Frisbee. If you insist on train-
to get it back together again. ing at home and you’re looking at a SoloFlex or a Nordic-
Next, your workout must have an element of fun. That’s Track or something like that, don’t buy it from the
very important, but it’s almost totally disregarded—unless I manufacturer. Look in the classified ads. There are dozens of
design the workout, that is. Oh, I know it seems I’m patting hardly used ones for sale. Get my point?
myself on the back. Well, what the heck. Let me tell you why Now let’s talk about zone exercises—a whole book
it’s so important. in itself. If you want to really make some shocking progress,
I learned from Charles Coonradt, who wrote a book called you need to include as many zone exercises as possible.
The Game of Work, that the reason people like to play is that What do I mean by “zone” exercises? Let me list a few.
they always know whether they’re winning or losing. With Smith-machine bench presses with the palms turned at a
work you just plug along day after day, and you never know 45-degree angle, dips with the palms reversed, Scott
if you’re getting ahead. preacher curls, kneeling triceps exercises, donkey calf raises
That’s the trouble with most of our workouts. We just kind with pulley and belt, scapula-rotating chins and pulldowns.
of wander through them because we believe it’s good for us, Some exercises are filled with magic. They have a zone
but we never have any goals, so we’ll never know when we that can yield many times the results of other exercises.
get the prize. They almost seem to have a special purity. By the way, the
How do we set goals that will help us bring fun into our zone feeling isn’t unique to me. I’ve run hundreds of clients
workouts? Well, you have to know a little bit about yourself. through these exercises, and the reaction is always the
With our clients, we know how much they can lift on several same.
reference lifts. We I’ll have more muscle-building stuff next month.
know that if they can —Larry Scott
bench-press 200
pounds one time, they Editor’s note: Get All 33 of Larry Scott’s reports. Thou-
should be able to sands of words of pure training inspiration—a treasure! The
bench-press 170 for collection includes a three-ring binder
six reps. The same is and table of contents for easy refer-
true for lat pulldowns
Bob Kennedy, MuscleMag International
ence, all for the low cost of $87. Men-

and so on. That gives tion that you saw the offer in IRON
them something to MAN and receive, free, the “Larry
shoot for. It’s like Scott’s Peak Biceps” DVD. Call (800)
sinking a putt or
225-9752 to order.
hitting a home run:
When you know the
weight you’re sup-
posed to use, you

0 % More Muscle
3 0 Stimulation
You’ve Never Felt Anything Like It!
FLEXSOLATE ™
GRIP-FREE CUFFS
Fact: A static grip can limit muscle action and growth.
On many exercises it’s your grip that severely reduces your
ability to isolate and innervate the target muscle.
For example, standard straps just don’t do the
job on pulldowns. The rigid, unyielding grip
become the Achilles heel that limits growth
stimulation. But what if you could eliminate
grip completely? The patented Flexsolate gripless
cuffs do just that, enabling you to fully contract
the targeted muscle for exceptional fiber recruit-
ment. You’ve never felt anything like it.
With Flexsolate, you isolate to innervate and

accelerate muscle growth. Once you try them,
you’ll never go to the gym without them!
Cable Rows Cable Laterals
Y
ONL ov
er
1 9 .95 ew
ith
$ shipping a
nd handlin
g)
Us
4 0 es
!
(plus r cis
exe
Every pair of cuffs
comes with an
instructional DVD.
Specify
XS-S-M-L
Hammer Curls Crossovers
1-800-447-0008
or Home-Gym.com
SPORTSMEDICINE
TRAIN TO GAIN
Carpal tunnel
(Ouch!) It’s All in the Wrist syndrome
Carpal tunnel syndrome is a common

repetitive-work-related injury. It’s often seen in
those who work on computers for many
hours (keyboard or mouse) or perform re-
peated fine motor movements (tasks requir-
ing grasping, pinching, gripping and so on).
What does that have to do with weight train-
ing? Certain exercises aggravate carpal
tunnel syndrome, which is now prevalent due
to the computer’s prominence in the work-
place.
Carpal tunnel syndrome is the name given
to the irritation and compression of the medi-
an nerve in the wrist. The nerve travels down
the arm and enters the top of the forearm,
where it can also be compressed. From there
it travels down between the forearm muscles
and into the “carpal tunnel.” The floor of the
tunnel is made up of carpal, or wrist, bones,
and its roof is made of the transverse carpal
ligament, which is part of a connective-tissue
structure. The tendons of the forearm mus-
cles, or wrist flexors, are also located in the
carpal tunnel.
Some in health care claim they know why
carpal tunnel occurs, but we really don’t
know. We do know what happens when it
occurs, however. The median nerve begins to
become inflamed and dysfunctional. Nerve
pathology is known as a neuropathy, which
Neveux
makes the accurate term for the condition

median neuropathy at the carpal tunnel, but
carpal tunnel syndrome, or CTS, is easier for
most to remember. pounds for reps on the stiff-legged deadlift. The point is, hand
The median neuropathy may be more than a simple com- thickness may protect some trainees. The famed Barbarian
pression. It may be a neurological overuse problem—too much Brothers used to hold the bar with foam pads on reverse-grip
stimulation of the nerve. bench presses.
Once the nerve is inflamed, it can be further aggravated by Wrist curl and reverse wrist curl can stretch the median
being pulled against the roof or floor of the tunnel for any length nerve against the roof or floor of the carpal tunnel. That may be
of time. One activity that commonly aggravates CTS is pulling enough to aggravate the nerve, especially if you do multiple
blankets up to your neck at night and keeping your wrists bent sets of high reps. Also, if the flexor tendons are inflamed and
or flexed for hours. People often wake up with numb fingers thickened, they can irritate the median nerve in the tunnel.
and hands (usually thumb, index finger and middle finger). Again, some trainees may not feel those symptoms.
Doctors prescribe splints to keep the wrist straight at night. I’ve heard of bodybuilders who develop carpal tunnel syn-
That keeps the nerve more centrally located in the tunnel, away drome if they have a rapid and significant weight gain after a
from the roof and floor. competition. When competitors gain 30 pounds in a few
Some exercises aggravate an inflamed median nerve. Re- weeks, there are often complaints of tingling hands.
verse-grip bench presses are a great alternative to the regular I’m not saying those exercises cause carpal tunnel syn-
bench press in that they reduce stress on the shoulder. The bar drome but, rather, that your body may not tolerate them well
rests against a branch of the median nerve in the thumb area of once CTS has developed. If you’re experiencing symptoms of
the hand, however, and can significantly increase numbness carpal tunnel syndrome, have a special test performed known
and tingling in the hand by the next morning. The regular-grip as a nerve conduction velocity. The test can be ordered after
bench press can do the same, but it seems to be reported less an orthopedist, chiropractor, neurologist or medical doctor has
often. Some trainees may not feel those symptoms. They may examined you. —Joseph M. Horrigan
have very thick hands, and that branch of the nerve may not be
compressed to the same extent. Editor’s note: Visit www.softtissuecenter.com for reprints
Anthony Clark is 5’7” and 335 pounds. He performed an of Horrigan’s past Sportsmedicine columns that have appeared
804-pound reverse-grip bench press. The late legendary Paul in IRON MAN. You can order the book, Strength, Conditioning
Anderson was 5’9” and 360 pounds. He could deadlift only and Injury Prevention for Hockey by Joseph Horrigan, D.C.,
820 pounds and blamed that on his “meaty, thick hands,” and E.J. “Doc” Kreis, D.A., from Home Gym Warehouse, (800)
which prevented him from gripping the bar well. When he used 447-0008 or at www.home-gym.com.
hooks on the deadlift, Anderson reportedly performed 800

Here’s How To Put Your Muscle-Building
and Fat-Loss Mechanisms on auto-pilot.
Muscle-Building Technology Just Took A GIANT leap from the Past into the Future
Dear friend, the superior amino acid balance of the offer! For mail orders just write the words
In the 1950s and ’60s, a handful of ultimate protein source found in HUMAN Pro-Fusion™ and Offer 669PF on any
DRUG-FREE bodybuilders and elite ce- MOTHER’S MILK—nature’s ultimate growth piece of paper. Be sure to tell us how many
lebrities made shocking gains in muscle formula. canisters you want with your name, mail-
size, (ranging from 25 to 30 pounds) in ing address, and credit card information
only three to four months while dissolving It’s One Reason Babies Grow So Fast! or enclose a check or money order for the
countless pounds of fat when they began proper amount (California residents please
using a special protein formula developed That’s only part of the secret behind this add 8.75% sales tax) plus $7 for shipping
by renowned nutritionist Rheo H. Blair in special blend of protein. There’s more. As and handling, then race over to your mail-
Hollywood, California. For 40 years the incredible as the Pro-Fusion™ technology box and send it right now to:
formula was lost, until now. is with its precise combination of whey and Muscle-Link, Offer 669PF, 1701 Ives Ave.,
We recently “rediscovered” the “lost complete milk proteins to clone the balance Oxnard, CA 93033
formula” he used to develop this special found in human milk protein, it contains Foreign orders must send US$ money
blend of protein and have made it avail- added egg white protein. And we were sure orders only and include $15 shipping.
able to you for the first time in years in to use whey protein concentrate, NOT the Sorry, no shipping to P.O. Boxes.
Pro-Fusion™! cheaper, inferior whey protein isolate which (CA residents please add 8.75% tax)
Listen, you may be one of many body- is commonly used. OR: Fax the paper mentioned above with
builders who mistakenly believed that You see, whey protein concentrate has your name, mailing address, and credit card
you’d have to “choke down” wretched-tast- more of the minor amino acid fractions information and proper amount
ing protein all day long in order to achieve responsible for growth and tissue repair as shown above to: 1-805-385-3515.
worthwhile training results. not available in whey protein isolate, and P.S.: Call today!
Pro-Fusion™ is high in Lactoferrin. P.P.S.: Pro-Fusion™ is a real break-
Well those days are over… Lactoferrin is a protein fraction which, ac- through protein formula. Remember, you
Prepare to GROW!! cording to scientific studies, cuts the time risk nothing. Find out for yourself just how
required for tissue repair in half! And that powerful the Pro-Fusion™ technology is.
When you start using this once “lost” means big gains for hard-training athletes— Order yours Today!
growth technology available in like you.
Pro-Fusion™, you’re going to launch
your progress into warp speed. It’s even been shown to reverse the
Research has proven when you con- growth of cancer cells.
sume a combination of the long-lasting
anticatabolic action of casein protein with Plus, Pro-Fusion™ is absolutely deli-
the short-term anabolic action of whey cious! The design of Pro-Fusion™ makes it
protein, you trigger several mechanisms the perfect choice of anyone with an intense
responsible for unparalleled muscle desire to maximize the results of a well-de-
growth. At the same time, you’ll starve the signed training and dietary program.By now,
stored bodyfat, causing your body to burn you’re aware that Pro-Fusion™ is a techno-
fat virtually 24 hours a day! Then all you logical breakthrough in sports nutrition. Choice of:
have to do is feed that process every two to You’ve just got to get yourself some of Tropical
three hours, and you’ll teach your body to Muscle Link’s Pro-Fusion™ now. A big Vanilla, or
burn fat and grow muscles. 2-pound container of Pro-Fusion™ is only Chocolate
$29.95 (plus S&H). Fudge
The Proof is Scienctific Fact. flavoring
Jump On THIS Money Saving Bonus!
Your muscle mass is influenced by two
critical factors—your rate of anabolism, Buy six 2-pound containers of
which increases your muscle mass, and Pro-Fusion™ and take another 10% off. So
your rate of catabolism, which tears it to you’ll pay only $169.95. You can get started
shreds. The two functions are continuous RISK–FREE! If you’re not 100% satisfied with
bodily processes. Muscle-Link’s Pro-Fusion™ just let us
A recent study found that whey protein know and you will get a FULL refund of the
is quickly absorbed into the bloodstream, purchase price, no questions asked—abso-
causing an anabolic action—sadly, these lutely guaranteed!
effects are short-lived. There’s Only One Thing To Do NOW!
In order to get the maximum anabolic Pick up the phone and dial 1-800-667-
and anticatabolic action, you need to in- 4626, Offer 669PF. Have your credit card 1-800-667-4626, Offer 669PF
gest whey protein combined with precisely number ready. Order your six-pack of Available at better health food stores nation wide.
measured amounts of casein to achieve Pro-Fusion™ right away! This is a limited © 2010 Muscle-Link
Come visit us at www.muscle-link.com

ANTI-AGING
TRAIN TO GAIN
Age-Old Muscle Migration Use it or

lose it
You lose strength and muscle size with age if
you do nothing to avoid it. Scientists have a
name for age-related loss of lean mass: sarcope-
nia. Eventually, if nothing is done to forestall the
loss of muscle, people can’t take care of them-
selves. But what about elite athletes? What toll
does age take on them?
A recent study examined the effects of aging
in male and female elite weightlifters and power-
lifters.1 Earlier studies used static exercise, with
subjects not actually moving muscles but just
exerting pressure, such as in isometric exercise.
In the new study, though, dynamic forms of
exercise, specifically Olympic-style weightlifting
and powerlifting, were the focus.
The study showed a decline in functional
muscular capacity in both men and women,
beginning in early middle age, which is younger
than in past studies. The rate of decline in perfor-
mance proved greater in the weightlifters, due to
the need for a greater level of skills, including
balance and speed, than in the relatively simple
forms of lifting typical of powerlifting.
While prior research showed that lower-body
strength dissipated before upper-body strength,
this study found no differences. The female ath-
letes showed a greater rate of decline in
weightlifting than the male athletes, though no
sex-related differences occurred in the powerlift-
ing group.
Neveux \ Model: Jeff Hammond

WOMEN
Dumbbells for the Ages

While many women As for what causes the decline even in athletes,
will admit to having gone one suggestion is a downgrade with age of neuro-
out with a dumbbell or muscular function and coordination. In practical
two, most haven’t con- terms, that means aging causes a loss of the ability to
sidered the benefits of fully activate muscular structures, leading to a loss of
trying the iron kind. strength. Another explanation, provided by the re-
Those dumbbells can be searchers, doesn’t make much sense. They mention
especially beneficial to that with age comes a loss of type 2 muscle fibers,
older women. which are most associated with strength, and a
Recently, a group of greater ratio of the fast-twitch type 1 fibers, which
perimenopausal and produce less force. While that pattern occurs in peo-
newly menopausal ple who don’t exercise, continued exercise maintains
women pumped iron for the type 2 fibers. A more likely explanation involves
eight weeks in a the loss of neuromuscular communication, which
strength-training pro- could relate to certain hormonal factors.
gram at the Richard Fortunately, men and women who continue lifting
Stockton College of can maintain much of their functional strength, there-
New Jersey. Thirty-three by preventing some of the physical horrors linked to
percent boosted their the aging process, such as debilitating loss of bone
energy and sex drive, 40 percent felt less anxious, and 50 percent and muscle.
said they were less achy and irritable. You would be too if you had —Jerry Brainum
fewer hot flashes and headaches—not to mention less painful inter-
course. 1 Anton, M.M., et al. (2004). Age-related declines in
How did pumping iron do all that? The researcher said, “Simple: anaerobic muscular performance: weightlifting and
Lifting cuts stress.” —Daniel Curtis, R.D. powerlifting. Med Sci Sports Exer. 36:143-147.

Are You Ready to FREAK OUT?!
More Wicked Muscle Size and Serious Blast-Off Power On Every Set
It’s the precise scientific combi- 1-MONTH RESULTS! one potent muscle-swelling com-
nation your muscles need to grow bination—the ingredients are list-
larger, freakier and stronger ed at www.X-Stack.com, along
after every workout. Plus, it with results and more photos).
spikes insulin, the hormone that Feed your muscles what they
sends those key nutrients rocketing crave at the precise time when
to your muscles at that critical supercompensation is jacked
grow time. (If you don’t use this to the max, and you can start
amazing combo, it’s like wasting building more muscle immediate-
half your workouts!) ly—more monster mass
Insulin is a good thing and high- “The X Stack combined with X-Rep almost instantly. Plus, you’ll
training got me to my most muscular
ly anabolic right after you train condition ever in only one month.”
refill spent fuel stores so you’re
because that’s when your muscles —Jonathan Lawson fully loaded for your next workout
are extremely receptive—like (bigger, more powerful muscles;
wrung-out sponges waiting to soak up anabolic nutri- you can feel it working). You train hard; you deserve
ents so they can engorge to new dimensions. It’s to freak out!
the time when carbs will not go to fat cells—the time
© 2006 Home Gym Warehouse

to load up so your muscles fill out.
For More Info and Special
The X Stack also includes titrated creatine, which Discount Pricing, Visit:
heightens ATP regeneration to fuel future muscle con- www.X-Stack.com
tractions and fills out your muscle structures even Results using the X Stack vary from individual to individual. These statements have
more (all of the key nutrients in the X Stack make it not been evaluated by the U.S. Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.
w w w. X - S t a c k . c o m
Natural MuscleCorrect
Growth
& Fat Loss
Impotence and
Improve Sex Drive
Nature's most powerful testos-
our terone enhacements are now
y t a b l e s up, y available in one natural, safe and
ur tra osition
and
Put yo ig h t p effective formula! When it’s time
the upr ! to build muscle you don’t want to
seat in
o r T A KEOFF worry about the side effects of ana-
dy f
get rea bolic steroids.
ZMA-T, a safe, natural and
effective supplement, contains 3 pow-
erful components. Tribulus Terrestris,
Muira Puama and our patented combina-
tion of zinc, magnesium and vitamin B6. Re-
search studies on strength athletes show that
ZMA-T's leading edge formula is designed
to safely and effectively elevate testosterone
levels and strength while correcting impo-
tence and improving sex drive. Each bottle
contains 120 capsules of ZMA-T and is only
$39.95 (MSRP)
For more info call 800-667-4626 or vist us at www.muscle-link.com © 2009 Muscle-Link

TRAIN WITH ZANE
TRAIN TO GAIN
How Much Rest Is Best? Efficient recovery

ability is the question
There’s no doubt in my mind that that I usually had to take the weekend
training less frequently as one gets older off, squeezing my workout into five
works better. Since you don’t work out consecutive days.
as often, you have more desire and After winning my second Mr.
stamina to train harder. With the hor- Olympia title in ’78, I switched to a
mone slowdown that occurs with age, new three-way-split routine, on which I
called andropause, recuperation from trained three days in a row and rested
hard workouts takes longer and longer. the fourth day: back, biceps, forearms,
In my teens and 20s I trained six days abs on day one; thighs, calves, abs on
a week, working upper body one day day two; chest, shoulders, triceps on
and lower body the next. I felt fine, recu- day three; rest on day four. It was the
perated well and was strong for every classic three-days-on/one-day-off
workout. In my mid-20s I began training cycle, or the four-day cycle, as I now
back, biceps, forearms, thighs, calves call it. It worked well, providing me
and abs at one workout and chest, with a little more rest, and I gained a
shoulders, triceps and abs at the other. I solid eight pounds of muscle by 1979.
remember training that way when I lived I won the Mr. Olympia that year weigh-
in Florida—and each workout lasted up ing almost 195 in my best ever condi-
to three hours. tion.
Upon moving to Southern California in I continued to train in that fashion—
1969, I fell into pace with Arnold’s work- three days on/one off—taking an extra
out at Gold’s Gym, as many did in those day off when I needed it right up until a
days. It was now a three-way split done few years ago. I found that my shoul-
six days a week: chest and back on ders needed more rest, so I switched
Mondays and Thursdays, legs on Tues- to back, delts, chest on day one; abs,
days and Fridays and delts and arms on thighs, calves on day two; and triceps,
Wednesdays and Saturdays. We trained abs at the end of each biceps, forearms, abs on day three. The only time I do this
workout. It worked well at first, especially for Arnold, whose program three days in a row is when I train with clients as
nine-to-five job was going to the gym and then the beach, and part of my Zane Experience program. After that I take two
it worked for me too, especially when I had summers off from days off instead of one.
teaching school. But training with heavy weights for the ’72 What seems to work best for me now, as I approach my
London Mr. Universe left me so drained by the end of the week 63rd birthday, is to spread this new three-way split over five
days: day one, torso;
day two, rest; day
MUSCLE SCIENCE three, legs; day four,
arms; day five, rest; day
Split and Grow Massive Hyperplasia for more size 6, begin cycle again. If I
feel a bit overtrained, I’ll
While muscle-fiber splitting, or hyperplasia, hasn’t been shown conclusively to occur in take two days off after
humans, animal studies have proved that it does happen within muscle structures. For exam- completing the three
workouts, thereby
ple, in one study the hyperplasia in rats was the result of stretch overload, which leads me to
training each bodypart
believe that if it does occur in humans, stretching and stretch-position exercises—like stiff-
Neveux \ Model: Mike Morris
(except abs) only once

legged deadlifts for hamstrings, flyes for pecs and incline curls for biceps—can contribute to in six days. It’s all on
the phenomenon, resulting in the potential for larger and larger muscles. We already know that my “Train With Zane”
stretch-position movements can increase the anabolic receptors on muscle tissue, so the video, a very detailed,
possibility of fiber splitting is yet another reason to use stretch-position exercises for each informative demonstra-
bodypart. tion of all the exercises
—Steve Holman and stretches I do
Train, Eat, Grow arranged according to
this most productive
three-way-split routine.
Editor’s note: The
Try it, you’ll like it.
X-Rep power-partial —Frank Zane
technique stresses the Three-time Mr.
target muscle in its Olympia
semistretched position
at the end of any set. Editor’s note:
That may trigger fiber Frank’s three-way-split
splitting and new size workout is now avail-
gains. For more infor- able on DVD. Visit
www.FrankZane.com
mation visit www
for details.
.X-Rep.com.

3-D MUSCLE BLAST
Positions of Flexion Builds Mass Fast!
Get maximum muscle fiber
recruitment from minimal gym
time—only four to six sets
per bodypart. Discover how
to build power and size with
3-D Positions of Flexion: big
midrange movements, stretch
overload to activate the
myotatic reflex and
continuous-tension
peak contraction
to finish off
the muscle.
This DVD
explains
Positions
of Flexion,
a break-
through
mass-
building
method
that has
body-
builders all
over the world
growing faster
than ever and
achieving skin-splitting
pumps at every workout.
See this exciting size-boosting
approach in action, apply it to
your own workouts and watch
mass surge to dramatic new
levels in record time. Turn your
guns into cannons and your
shoulders into boulders. Chisel
your chest and pack your thighs
with new size. Bonus: 10 Minutes
Critical Mass POF DVD to Granite Abs is also included
on this action-packed DVD.
$24.95
©2009 Home-Gym.com

EXERCISE SCIENCE
TRAIN TO GAIN
Is winter swimming
Making an Ice of Yourself good for your health?
In the early 1970s, cold-water swimming

during an extended stay minus the presence of
in my hometown of catecholamines. Scientists
Brooklyn, New York, I think that the exposure to
worked in a health foods cold water may increase
store owned by Vic Boff. beta-adrenergic receptor
Vic was a longtime sensitivity.
health and strength That has implications
enthusiast, and we often for fat-burning during
had lively discussions regular exercise on dry
about the current status land. The sensitivity of
of the iron world. The beta-adrenergic receptors
one thing about Vic I’ll determines how efficiently
always remember, be- you burn fat during exer-
sides his warm and cise. Theoretically, if cold-
engaging personality, water swimming increases
was his love of swim- this sensitivity, you may
ming in the ocean. But tap into fat stores easier
not just any swimming. during standard exercise
Vic was a member in sessions.
good standing of a Cold-water swimmers
group known as the also show skin adapta-
Polar Bear Club, which tions. They get less blood
met once a week during flow to their skin, which
the winter months at the acts as a thermal insula-
icy shore of the Atlantic tion. That results from the
and happily frolicked in lower heart rate that
the icy sea. Vic and his occurs after regular cold-
colleagues believed that water exposure. The
swimming in those frigid question is whether any
waters provided health real health benefits are
benefits. associated with icy swims.
Whether that’s true One study found a
depends on the individu- whopping 50 percent
al.1 To those unaccus- reduction in insulin levels
tomed to it, swimming in at the end of 2 1/2
icy waters can be life threatening. In some cases exposure to months of winter swimming compared to baseline, or starting,
cold water causes a type of thickening of the blood that leads levels. Lowering insulin provides a number of beneficial health
to blood clots in the coronary arteries. In common terms, that effects, including decreased risk of diabetes and cardiovascu-
causes a heart attack. In other cases the heart rhythm is lar disease. Excess insulin is also linked to increased bodyfat
disturbed, sometimes fatally. and decreased longevity.
From a hormonal point of view, levels of norepinephrine, a Other studies show that cold-water swimming galvanizes
catecholamine hormone known to stimulate the heart, in- immune system response. Although it does raise cortisol
creases fourfold, resulting in nonshivering thermogenesis. levels, which are linked to immune-system suppression, it
Other hormones, including ACTH from the pituitary, which compensates by promoting the release of cytokines, chemi-
controls cortisol release; thyroid-stimulating hormone (TSH); cals that prime and promote immune responses in the body.
and cortisol, all rise during exposure to cold water. If exposure One study showed that regular winter swimmers had a 40
exceeds 30 minutes, core body temperatures can decrease percent decrease in the incidence of respiratory-tract infec-
enough to cause death. tions.
That all changes when people swim in cold water regularly. Cold-water swimming may also increase the body’s antioxi-
Just as muscles get accustomed to regular exercise, so too dant protection. Apparently, regular cold-water exposure acts
does the body to regular cold-water exposure. The body’s as an oxidant stressor, causing the body to upgrade its an-
thermogenesis reactions upgrade, while the circulatory sys- tioxidant defense system.
tem adapts to cold, preventing the dangerous effects that Because swimming in cold water can be dangerous, it’s
would ordinarily occur. The metabolic adaptation prevents a best to get used to it gradually—if you choose to indulge. I
dramatic drop in body core temperature that could lead to can still recall Vic Boff walking into his Brooklyn store, the ice
cardiovascular collapse. still in his hair. At the time, I thought he was a bit eccentric,
Regular cold-water swimmers show increased beta-adren- but now I understand the method behind Vic’s winter mad-
ergic stimulation of skeletal muscle that doesn’t result from ness. —Jerry Brainum
increased catecholamine release. Normally, exercise increases
the release of catecholamines such as epinephrine and nore- 1 Kolettisss, T.M., et al. (2003). Winter swimming: healthy or
pinephrine, which interact with beta-adrenergic fat cell recep- hazardous? Evidence and hypothesis. Medical Hypotheses.
tors to promote fat release. The same event occurs during 61:654-656.

COST OF REDEMPTION
Mr. Olympia’s Mind-Numbing Training DVD
This 3-plus-hour DVD is a

masters class on what it’s like
to train without limits. Sit back
and be amazed and inspired
by a man who walks the walk.
Mitsuru Okabe spent 4 days
with Ronnie in 2003 just prior
to his sixth win in a row of the
Mr. Olympia. This DVD is shot
in an absolute “you are there”
style. There are no set ups,
no retakes, nothing but the
real Ronnie Coleman. Ronnie
is absolutely focused on his
goal and he lives his life to
make it happen. You will see
him do 800-pound squats,
75-pound dumbbell curls and
an astounding 2250-pound leg
press—almost every 45-pound
plate in the gym! It’s the stuff
of legends. But more than just
the sets, reps and the nutrition,
you get an insider’s view of
the personality that always
lights up any room he enters.
It hits all the right notes:
instructional, inspirational and
a pleasure to watch a man
at the top of his game. Four
Stars.
Coleman DVD
$28.95

©2009 Home-Gym.com
Whatever You Need—Wherever You Train™

Mr. Natural Olympia John Hansen’s
Naturally Huge
Having won the Natural Mr. Universe contest twice (’92
Nutrition With and ’96), as well as taken first place in the Natural Olympia
(’98) and achieved victory in many local and regional com-
petitions, I thought I had the dieting thing down. Then,
after tearing my biceps in 2000, I had a very difficult time
a Mission getting back to the type of condition I once displayed. The

fact is, my body started changing right around the time I
turned 35, which was in 1998.
My Natural Mr. Universe precontest diet contained a
high percentage of complex carbohydrates, moderate
Your nutrition program is absolutely vital to achieving protein and very little fat—approximately 60 percent carbs,
peak condition and attaining a ripped physique. Unfortu- 30 percent protein and 10 percent fat. To prepare for the
nately, the diet that worked for you once may no longer be Natural Olympia, I decided to make some slight changes. I
applicable as you age. Like it or not, your metabolism slows kept my precontest calories the same—approximately
down when you reach middle age. Fat accumulates much 2,800 to 3,000—but I increased fats while slightly decreas-
more easily, and the hard-earned muscle mass that you ing carbs. The breakdown of that diet was 38 percent pro-
work so diligently to achieve finds little reason to stick tein, 47 percent carb and 16 percent fat.
around. More fat and less muscle do not equate to the ideal Both of those diets worked great for me. I followed both
bodybuilding physique. for 12 to 16 weeks and was able to compete in ripped con-
I experienced that changing-physique phenomenon dition, and I won first place in both competitions.
over the past few years as I attempted to reach peak condi- When I came back to competition in 2001, after a three-
tion for the natural bodybuilding competitions I entered year layoff, I decided to follow the same diet that had
from 2001 to ’04, which I discussed in last month’s column. brought me such great results in ’98. I wasn’t buying into
After trying and failing two years in a row—’01 and ’02—I the low-carb craze that everyone seemed to be following
knew I needed to make adjustments to my precontest diet because I knew what had worked for me in the past.
to achieve my goal. I believed that a bodybuilder needed to eat a certain
amount of carbohydrates to con-
serve muscle tissue. Carbs are said to
be protein sparing, which means
that the body uses them for energy.
That leaves more protein for rebuild-
ing muscle. During a low-carbohy-
drate diet the body may be forced to
break down protein to use as an
energy source after its carbs have
become depleted.
I knew bodybuilders who success-
fully followed a low-carb diet for
competitions, and they looked fan-
tastic, but they were all using
steroids. The drugs enabled them to
maintain muscle tissue no matter
how few carbs they consumed. I
believed that as a natural
bodybuilder I would surely sacrifice
muscle tissue following a diet like
that.
So what happened? When I com-
peted in 2001 and 2002, my results
were disappointing, to say the least.
The fat came off much more slowly,
and I failed to reach peak condition
in time for the competitions despite
the fact that I gave myself 20 weeks.
Injuries forced me to forgo com-
peting in ’03, but I decided to make
another attempt at reaching peak
condition again in ’04. This time I
Neveux \ Model: John Hansen
purposely avoided bulking up in the
Keeping an open mind as he

experimented with his diet helped
John Hansen finally reach peak
condition once again.

SWIMSUIT SIZZLEFEST
The Hottest of the Hot
This Sizzlefest
DVD is an
uncensored look
at the best of the
best of our nine
swimsuit videos.
This collection of
fourteen of
the finest,
fittest
females in tiny bikinis
(or even less) gives
you a close up
look at some
of the most
outrageously
beautiful and
sexy fitness
females to ever
slip into (or
out of) a bikini.
The beauty
of the women
is enhanced
and amplified by
showcasing them in
the most spectacular
locations from the desert
to the mountains to the sea.
This DVD is a 10 on every level.
Look at this list of gorgeous sexy
women: Ahmo, Amy, Ashley, Cori,
Frostee, Karla, Laura,
LeAnna, Linda, Paulina,
Rebecca, Tanya, Timea,
Tina Jo.
This 55-minute DVD

Swimsuit Sizzlefest contains nudity. You
must be 18 or older to
$24.95 purchase it.

©2010 Home-Gym.com

Naturally Huge
As you get older, your body changes. In order to lose
bodyfat, you may need to shift macronutrient percent-
ages; for example, reducing carbs and increasing protein.
I was now eating a diet consisting of more protein and

fat but slightly fewer carbohydrates. I kept my calories be-
tween 2,800 and 3,100 per day—more on workout days—
for a weekly average of 2,950 calories. My carbohydrate
consumption averaged approximately 300 grams per day. I
ate a little more than 300 grams of carbs on my weight-
training days and 250 grams on my days off.
Despite my strict adherence to the diet, my fat loss was
very slow and frustrating. I measured my progress by the
circumference of my waist along with my bodyweight, both
of which I recorded first thing every morning. I knew my
weight wasn’t as important as what I looked like, so I was
more concerned with my waist measurement than I was
my bodyweight.
I also knew from my previous wins at the Natural Uni-
verse and Natural Olympia that a waist measurement of 32
to 33 inches was ideal for my physique. At 230 pounds I
had a bulky 37-inch waist, which meant that I’d need to
lose a minimum of four inches before I was ready to step
onstage. I decided to give myself a little more time than the
minimum of 16 weeks, just in case I needed it.
On August 14, 2004, after 15 weeks of dieting, my body-
weight was down to 215 pounds, and my waist was at 35
inches. I’d lost 15 pounds and two inches off my waist. I
only had nine weeks left, and I still needed to lose a mini-
mum of two more inches off my waist. My weekly average
off-season so I wouldn’t have as much fat to lose. of calories per day was now at 2,800, and my carbohydrate
I began my precontest diet on May 1, a full 24 weeks average had dropped to 270 grams per day.
before my first competition, which was scheduled for When I was only six weeks away from my first contest, I
October 23. I weighed 230 pounds, and I planned on com- decided to make some changes to my diet. I went to my
peting at approximately 205. If I lost only one pound a friend and fellow competitor Joe Silzer. Joe competes on
week, I would weigh 206 pounds for the contest. the national level and is obviously aware of what the judges
Here’s how my menu looked when I began my precon- look for.
test diet: At that point my bodyweight was down to 213.5 pounds
with a 34-inch waist. My progress had been very slow, and
Meal 1: 1 egg, 9 egg whites, 1 cup oatmeal, half cup my waist had not lost any fat for the past three weeks. I had
blueberries Joe take some pictures of me that day, and we both had the
same view. I needed to get much harder—and quick!—or I
Meal 2 (protein drink): 2 servings Pro-Fusion protein
would not be ready in time.
powder in water, 70 grams banana, 1 tablespoon flaxseed
My first solution was to
oil
increase my cardio. I’d
Meal 3: 5 ounces extra-lean turkey, half cup brown rice, been doing cardio three
3 tablespoons salsa, 1 cup turkey chili to four days a week, so I
Meal 4 (preworkout drink): 1 serving whey protein, 1 decided to increase it to a
serving creatine minimum of six days per
Meal 5 (postworkout drink): 3 scoops RecoverX in week to accelerate the fat
water loss. After four days of
nonstop cardio, my waist
Meal 6 (protein drink): Muscle Meals meal replace- stubbornly remained at
ment, 90 grams banana, half cup oat bran, half cup blue- 34 inches, and my body-
berries (continued on page 54)
Meal 7: 7 ounces round steak, 1 cup green beans
Two scoops of Pro-Fusion
contain half the carbs that
Totals: 3,133 calories, 323 grams protein, 313 grams
a packet of Muscle Meals
carbohydrate, 63 grams fat
does (only six grams of
Breakdown: 41 percent protein, 40 percent carb, 19
carbs compared to 12 in
percent fat
the Muscle Meals).

BODYBUILDING BEAUTIES
Beautiful, Buff Babes
You can enjoy

watching
fourteen of
the most
beautiful
bodybuilding
babes on
earth, all on
one DVD. We
have carefully
combed our archive to
present to you, what is simply
the finest DVD collection
of bodybuilding babes in
existence. Our carefully
selected list of bodybuilding
beauties includes: Brenda
Kelly, Sharon
Bruneau,
Cynthia
Bridges,
Gabriella
Anton, Laurie
Vaniman,
Lena
Johannesen,
Theresa
Hessler, Timea Majorova,
Sherry Goggin, Toni Dee,
Jennifer Elrod, Christine
Lydon and Ashley Lawrence.
This 55-
minute DVD
contains
nudity. You
must be 18
or older to
purchase it. Bodybuilding Beauties
$14.95

©2010 Home-Gym.com
Order all 3 Fantasy

Workout videos/
DVDs, and you
save $30: $29.95
Whatever You Need—Wherever Youwww.ironmanmagazine.com

Train ™ \ JULY 2006 181
Naturally Huge
You can’t allow
(continued from page 50) your calories to
weight also refused to fall too low, or
budge. your weight
I called Joe up, and we workouts will
went over my diet, meal cause you to lose
by meal. Joe advised me muscle, not gain
to drop my carbohydrate or even retain it.
intake even lower in order
to get harder. Here are the
changes we decided to I wouldn’t be
make: eating anything
Meal 1: same until the next
Meal 2: eliminate the morning, it was
banana important to keep
Meal 3: change to 6- the muscle cells
ounce chicken breast, 120 saturated with the
grams sweet potato, 3 growth-producing
ounces broccoli or as- amino acids from
paragus the protein drink.
Instead of extra-lean Taking in a fast-
turkey, I began eating acting form of
chicken breast, which is a protein such as
little bit higher in fat and whey before retir-
calories. I dropped the ing would have
half cup of brown rice been a mistake.
and replaced it with a The diet provid-
small sweet potato, which ed me with ap-
has a lower glycemic- proximately 2,800
index number than the calories, 340 to 350
brown rice. I also elimi- grams of protein,
nated the turkey chili, 200 grams of carb
which was high in fiber and 65 to 70 grams
Neveux \ Model: John Hansen
and contained no sugar of fat. Although

but was too high in carbs. the calories were
I substituted very low- the same as the
calorie broccoli or as- diet that I’d been
paragus, which was also following for the
high in fiber but con- previous 18 weeks,
tained a fraction of the the macronutrient
carbohydrate. percentages were
Meal 4: same different. My carbohydrate intake dropped by 100 grams
Meal 5: same per day. Instead of getting 250 to 300 grams of carbs, I
Meal 6 (protein drink): 2 servings Pro-Fusion, 1 table- dropped to 150 to 200. To keep the calories the same, I
spoon natural peanut butter slightly increased my protein from 320 to 350 grams per
I also drastically changed this meal, which I had about day, and I also increased my fat from approximately 55
30 minutes following my RecoverX drink. Instead of the grams per day to 70.
Muscle Meals shake with a banana, I used two scoops of It was necessary to get more fat because of the carb
Pro-Fusion and no banana. That contains half the carbs of decrease. I knew I’d risk losing muscle size and fullness if I
a packet of Muscle Meals (only six grams of carbs com- reduced the carbs but kept the fat the same. The added
pared to 12 in the Muscle Meals), and cutting out the ba- flaxseed oil and the tablespoon or two of natural peanut
nana reduced my total carbohydrate intake even further. I butter a day helped me maintain my muscle mass while I
also eliminated the oat bran and blueberries, using a table- was eliminating bodyfat.
spoon of natural peanut butter instead. So how did my experiment work? Like a charm! I started
Meal 7: same losing fat almost immediately. I changed my diet on a Wed-
Meal 8 (protein drink): 2 scoops of Pro-Fusion with 1 nesday; by that Saturday my waist had dropped half an inch,
tablespoon flaxseed oil. and my bodyweight was down by two pounds. Even better,
The flaxseed oil supplied more essential fatty acids and my progress from that point was consistent. I lost 1.5 to two
helped slow down the digestion of the protein drink. Since pounds each week, and my waist got smaller.
Instead of taking in 250 to 300 grams of carbs, I

reduced them to 150 to 200 per day.
GH Stak’s effervescent action enhances delivery and...
“GETS YOU
LEANER
HARDER
FASTER”• Contains the potent bioactive pyroglutamate form of L-arginine
• Has anterior pituitary peptides, which normalize somatostatin,
a hormone that can shut down GH and IGF-1 receptors
• Has produced a 12 to 36.6 percent increase in IGF-1 levels
(IGF-1 is one of the body’s most anabolic hormones)
• Used by doctors at anti-aging clinics in place of
growth hormone injections
More growth hormone can...
• Help build muscle and burn fat
• Beef up tendons and ligaments
• Improve strength
• Heal injuries
© 2008 Muscle-Link
• Revitalize sex drive

• Tone the skin
Also available at:

For more info visit www.Muscle-Link.com
or call 1-800-667-4626
Results using GH Stak vary from individual to individual. Testimonial endorser’s results using it may be considered atypical. Testimonial endorsers have been remunerated by
Muscle-Link. GH Stak is a trademark of Muscle-Link. These statements have not been evaluated by the U.S. Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
Naturally Huge
My previous beliefs regarding the
importance of carbohydrates in a
precontest diet drastically
changed. I now believe that it’s
possible to eat fewer carbs and
still maintain your muscle mass
and strength, even if you’re a
natural bodybuilder.
By the time my competition ar- getting more fats and protein just as a
rived, I was in the best shape I’d been higher carb intake demands a much
since taking the Natural Olympia in lower fat intake.
’98. Six years is a long time between If you’re attempting to get lean and
winnings, but that was how long I had feel that it’s no longer possible be-
to wait. On October 23, 2004, my cause you’re not as young as you were,
drought finally ended as I took the don’t give up and head for the couch.
overall at the Natural America’s Cup You may just need to change the
competition. My bodyweight was at percentages of protein, carbs and fats
205 pounds, and my waist was down that you’re getting in order to get
to 33 inches, very close to peak condi- results. Record your diet in a journal
tion. each day, and keep experimenting
Four weeks later, on November 21, until your body responds. Once you
2004, I’d reduced my bodyfat even find the right diet, a ripped physique
more. I competed in the Natural Mr. may be right around the corner.
Universe weighing 200 pounds. It was
the best I’d looked in more than five Editor’s note: John Hansen has
years, and it was a far cry from the won the Natural Mr. Olympia and is a
lackluster physique I’d displayed in two-time Natural Mr. Universe win-
the previous few years. ner. Visit his Web site at www
What was amazing about this new, .naturalolympia.com. You can write to
improved version of my diet was that I him at P.O. Box 3003, Darien, IL 60561,
was able to retain all of my muscle or call toll-free (800) 900-UNIV (8648).
mass while losing the fat. My beliefs His new book, Natural Bodybuilding,
regarding the importance of carbohy- is now available from Human Kinetics
drates in a precontest diet drastically Publishing. IM
changed. I now believe that it’s possi-
ble to eat fewer carbs and maintain
your muscle mass and strength, even
if you’re a natural bodybuilder.
The key to my diet was finding the
right number of calories I needed to
lose weight and keeping that calorie
intake the same while changing the
percentages of the macronutrients.
When I decided to reduce my carbo-
hydrates by 100 grams per day, I si-
multaneously had to increase my
protein and fats so my calories didn’t
drop. If they had by a significant
amount, I no doubt would have sacri-
ficed muscle tissue due to the heavy
weight-training workouts and the four
to five sessions of cardio per week.
Neveux
When you’re a natural bodybuilder,

your energy has to come from some- John Hansen
where. Eating fewer carbs necessitates
John@NaturalOlympia.com
LIFT BIG TO GET BIG
Build Incredible Pressing Power and Bulletproof Shoulders
Unfortunately, shoulder injury

is one of the major reasons
trainees have to sacrifice
gains on many of the most
important strength- and
mass-building exercises—
from bench presses to chins
to pulldowns. You’ll be
amazed at how much better
your shoulders feel and how
much more weight you can
hoist once you start training
your rotator cuff muscles
regularly and properly with
the powerful info in The 7-
Minute Rotator Cuff Solution.
You’ll learn:
•How the rotator cuff
muscles work.
•Specific rotator cuff
exercises.
•The best and safest
stretching exercises.
•Exercises you should avoid.
•Specific training programs.
•Rehab routines for sports-
specific injuries.
•Bodybuilder’s injury-
prevention routine.
•Detailed biomechanics to
pathology.
The 7-Minute Rotator Cuff
Solution can help you
achieve bigger gains in
muscle size and pressing
7-Minute Rotator poundages, not to mention
bulletproof shoulders for
Cuff Solution pain-free and power-packed
$29.95 workouts.

©2010 Home-Gym.com

EAT TO
EATER’S DIGEST
Battle of the Bulge Scientists study popular diets:

Who wins the war on weight loss?
If you look at any list of best-selling ing? Scientists say that you must
books, you’re likely to find at least increase activity and eat fewer calo-
one on weight loss. That isn’t surpris- ries than you burn in activity. That
ing, considering that one-third of solution isn’t attractive to many
Americans are clinically obese and people, as most seek an easier, less
that the figure is rising. While excess painful method of shedding excess
fat may be undesirable from an aes- pounds. If you can present a diet
thetic viewpoint, carrying it around plan that appears to help people
places a severe burden on the body effectively lose fat yet somehow
that’s linked to many degenerative avoid food deprivation or hunger,
diseases, including cardiovascular you’ve got a best-seller in the mak-
disease and cancer. Fat isn’t the inert ing.
storage site that many thought it Some of the most popular diet
was. Instead, fat is extensively active, plans include the Atkins low-carb
releasing chemicals that have far- diet; the Zone diet advocated by
ranging effects on health. biochemist Barry Sears; the Weight
The question is, What’s the best Watchers diet, a plan usually favored
way to lose excess bodyfat via diet- by women; and the Ornish low-fat
plan. Which one
is best? such as high blood pressure or ele-
A recent study vated blood cholesterol. They were
didn’t seek to monitored for a year.
determine the Those in the Atkins group began
superiority of any with a carb intake of only 20 grams a
particular diet but day, gradually increased to 50 grams.
instead focused They got relatively large amounts of
on the health and fat and protein. Those in the Zone
adherence as- group followed the Zone precepts of
pects of the carb, fat and protein percentages of
plans, as well as 40, 30 and 30, respectively. The
their cardiovas- Weight Watchers group could eat any
cular benefits—or food but counted points, with each
lack of same.1 point averaging 50 calories. The
One hundred Ornish diet, developed by cardiolo-
sixty subjects, gist Dean Ornish, limits fat intake to
age range 22 to no more than 10 percent of total
72, were ran- calories. The participants were told to
domly assigned exercise about an hour a day and
to one of the four maintain a food diary.
popular diet The first finding that stood out was
plans. All sub- the lack of adherence to any of the
jects had at least diets. Only 58 percent of the subjects
one cardiovascu- maintained their diets for one year.
lar risk factor, The greatest dropout rates occurred

KNOWLEDGE IS POWER
The Best of Bodybuilding in the 20th Century
Here in one definitive,

information-packed volume,
you have the best that IRON
MAN has to offer. The articles
and photos reprinted in IRON
MAN’s Ultimate Bodybuilding
Encyclopedia are of enormous
and enduring value to
beginners and experts alike. A
tour de force of bodybuilding
information with stunning
photos of unrivaled quality,
this massive volume covers
every aspect of bodybuilding
with authority and depth.
Included is complete
information on:
•Getting started
•Bodybuilding physiology
•Shoulder training
•Chest training
•Back training
•Arm training
•Abdominal training
•Leg training
•Training for mass
•Training for power
•Mental aspects of training
•Bodybuilding nutrition
With IRON MAN’s Ultimate

Bodybuilding Encyclopedia,
you will learn Arnold
Schwarzenegger’s insights on
developing shoulder and back
muscles, along with many
other champions’ routines.
This massive volume contains
440 pages and over 350
IM Encyclopedia
photographs. $19.95

©2009 Home-Gym.com

GROW
Nutrition With a Get-Big Mission
in the Atkins and Ornish groups,
which were considered the most
restrictive of the diet plans. But even
those who stuck with their diets
diets except the low-fat Ornish plan
led to a higher level of protective
high-density-lipoprotein cholesterol.
The lower-carb diets, such as the
bodybuilders, who are highly motivat-
ed to improve their appearance and
lose fat, though many don’t consider
the health aspects of dieting.
cheated more as time went on. Atkins and Zone plans, showed The study didn’t examine the
Those who persevered lost between greater reductions in blood triglyc- effects of what are probably the best
4.6 and 7.3 pounds over a year. eride (fat), diastolic blood pressure diets overall with respect to promot-
One aspect of this study that and insulin. The authors say their ing health and fitness, the Mediter-
didn’t make sense was advice given results don’t support the notion that ranean diet and the so-called
to the participants that they could low-carb diets are superior to stan- Paleolithic, or Stone Age, diet. Both
adjust the diets any way they wanted dard diets in terms of weight loss or are moderate in carbs but feature a
after two months. Those in the Atkins cardiovascular benefits—a notion lot of the nutrients and food factors
low-carb group increased their carb disputed by other recent studies. known to prevent most degenerative
intake to 190 grams by the six-month Besides, as noted above, those in diseases. They’re the best long-term
mark, which means they were no the low-carb group had abandoned diets to follow, without a doubt.
longer on the Atkins or any other low- their low-carb diets by the study’s —Jerry Brainum
carb plan. Even those in the Ornish halfway point.
lowfat group were eating an average The authors also suggest that the 1 Dansinger, M.L., et al. (2005).
of 30 percent fat by the end of the best diet is the one that you stick Comparison of the Atkins, Ornish,
study, or three times the maximum with. Adherence is a major problem Weight Watchers and Zone diets for
suggested. with most diets, especially among weight loss and heart disease risk
The diets varied in their effects on those who aren’t highly motivated. reduction. JAMA. 293:43-53.
cardiovascular risk factors. All the That’s rarely a factor with
EATING OUT
Best Fast Food Fare Sometimes you get more than you
bargained for—like loads of fat!
Sometimes you have to eat Pounder with cheese has

fast food, but that doesn’t 540 calories, 29 grams of fat
mean you have to obliterate •Better: McDonald’s
your diet—if you make the Chicken McGrill (hold the
right choice. Here’s how some mayo) has 350 calories, 7
of the more popular burgers grams of fat
and sandwiches stack up •Bad: Wendy’s Big
(you’ll be amazed at the to- Bacon Classic hamburger
tals): has 580 calories, 29 grams
•Bad: Burger King Whop- of fat
per with cheese has 800 •Better: Wendy’s grilled
calories, 50 grams of fat chicken sandwich with
•Better: Burger King Santa honey-mustard sauce has
Fe-grilled chicken baguette 300 calories, 6 grams of fat.
has 350 calories, 5 grams of —Becky Holman
fat www.X-tremeLean.com
•Bad: McDonald’s Quarter
www.ironmanmagazine.com \ JUNE 2005 59

w w w. h o m e - g y m . c o m
BOOKS (#266) by Dick
Tyler $19.95. West
Coast Bodybuilding
scene. 1965-1971
The Golden Era. One
of the most dynamic
eras in bodybuilding.
All the greats are
here, in words and
many rare photos.
(#338) by Dr.
Warren Willey
$31.00
Buildinga great
physique natural
way.
192 pgs
(#003) by Bill
Pearl, Leroy Perry
$29.95Exercises
for every bodypart
explained in detail.
638 pgs
399 pgs
(#323) by Paul (#150) by Paul (#297) by Charles

Burke $15.95 Kelso $14.95 Poliquin $29.95
Three decades of Tales of Texas madness Weight training to
research compiled for and powerlifting. help improve fitness,
those who enjoy learn- 83 pgs lose fat and build
ing about health, exer- muscle mass
cise, weight training, 112 pgs
fitness, and the right
nutrition to enhance all
of the above.
144 pgs
(#212) by Peter (#001) by Arnold (#320) by Pavel

Sisco Schwarzenegger, Bill $39.95
$14.95 Dobbins $30.00
This will answer Mind Over Muscle:
Ironman's Ultimate
Guide to Arm every question any the 5x5x5 Program
Training hardcore bodybuild- 365 pgs
181 pgs er or budding lifter
could ever think of.
More than 850 pho-
tos and anatomical
line drawings.
800 pgs
(#143) by Judd (#269 by

Biasziotto, Klaus Greg Shepard
Arndt $19.95 A HOME-GYM $17.95
Real stories in The Proven System
professional bench
pressing.
119 pgs
BEST for Building Athletes.
Get Bigger Faster
Stronger… Buy it
SELLER here now for less!
(#337) by (#149) by John (#123) by John

Clarence Bass Brookfield $14.95 McCallum $19.95
$24.95 Leading gripmasters Pack More Muscle
Health, Fitness, Leaness tell you how to make with The Complete
without suffering. most of the equip- Keys to Progress
163 pgs. ment you’ll need to 270 pgs
develop a world-class
SALE grip. One of the best
PRICE books ever written
on the subject. Fast
reading. 105 pgs
(#244) by Barney (#197) by Dave (#299) by Charles

Groves, PhD Draper $24.95 Poliquin $29.95
$18.95 Dave Draper's Effective ways to
Technique and train- private journey help your athletes
ing for athletic mus- through become bigger and
cular training. bodybuilding. stronger… Buy it
335 pgs here now for less!
57 pgs
Home Gym Warehouse, 1701 Ives Ave., Oxnard, CA 93033. Phone: (800) 447-0008 • Express delivery available.
Eat to Grow
PREVENTION
Creatine studies show
that good things come
in small dosages. Immune System
Boosters and Busters
Killer bacteria and viruses are every-
where. So what keeps the human race
from dying out? Our spectacular immune
systems, the protectors of our health—
and our species. Considering all the junk
we feed ourselves, it’s no wonder our
immune systems get sluggish and we get
sick (some even say that cancer is a direct
result of a faltering immune system).
The worst immune-system busters in-
clude alcohol, high-sugar foods (disease-
causing bacteria feed on sugar, especially
the refined type in table sugar, candy and
alcohol), cured meats—like bacon that’s
loaded with nitrosamines—and trans fats,
or fats that are mutated through man-
Neveux \ Model: Todd Smith

made means. To avoid trans fats, look for
the words hydrogenated or partially hy-
drogenated on food labels; if you see
them, don’t eat that food.
Even if you avoid all of the above,
you’re still exposed to plenty of bugs that
can take you down and force you to miss
workouts. To help marshal your defenses
ANABOLIC DRIVE against them, try to boost your immune
system through your diet. Here are some
Low-Dose Creatine Jolt

excellent immune-system boosters:
Berries. Cranberries, blackberries,
blueberries and even strawberries contain
anthocyanidins and other immune-sys-
To load or not to load? How about this: All you need tem-friendly flavonoids. Plus, they contain
is about half a teaspoon of creatine to get some re- dietary fiber and vitamin C.
Cruciferous veggies. Broccoli,
sults. That’s right, 2.5 grams. In a recent investigation
cauliflower, brussels sprouts and cabbage
scientists compared the effects of the supplement in
contain phytochemicals that can protect
three groups: one receiving a placebo, one receiving against many types of cancer. [Note: If
creatine and one receiving Mg(2+)-Cr. All the subjects you have trouble getting enough of these,
were weight-trained men who got a placebo, 2.5 you can try adding Miracle Greens pow-
grams of creatine or 2.5 grams of Mg(2+)-Cr daily. der to your protein drinks. It’s available at
Follow-up tests were completed after 10 days, and www.home-gym.com and is a must for
both the creatine and the Mg(2+)-Cr groups had signif- low-carb dieters.]
icantly larger increases in work, both absolutely and Green tea. It contains polyphenols,
relatively, when compared with the placebo group. The which are antioxidant compounds that
creatine and Mg(2+)-Cr groups had similar results in can squash the formation
both performance tests—1RM bench press or work of cancer-causing com-
done at 70 percent of 1RM—suggesting that the pounds produced in the
Mg(2+)-Cr’s mechanism of entry is no better than the stomach. Bonus: Green
conventional method at performing work when the dose tea also ramps up the
is 2.5 grams of creatine. metabolism and increases
The study shows that you really don’t need that much creatine to give your fat burning.
muscles a little bit more firepower. [Note: If you’re interested in maximum results Soy foods. Eating
from creatine supplementation, see IM Research Team on page 110.] tofu, soy milk or a soy-protein bar every
few days can do wonders for your im-
—Jose Antonio, Ph.D.
mune system—and, no, it won’t stop you
1 Selsby, J.T., DiSilvestro, R.A., and Devor, S.T. (2004). Mg2+-creatine chelate
from building muscle. You’d have to eat
loads of it every day to get its estrogen-
and a low-dose creatine supplementation regimen improve exercise mimicking effects. Taken in moderation,
performance. J Strength Cond Res. 18:311-15. soy can reduce your risk for many diseas-
es, including prostate cancer, due to its
Editor’s note: Jose Antonio, Ph.D., is the chief science officer of Javalution many antioxidants and phytochemicals.
(www.javafit.com) and the president of the International Society of Sports Nutri- —Becky Holman
tion (www.sportsnutritionsociety.org). www.X-tremeLean.com

Over 4000 best-selling products on-line
"WHATEVER YOU NEED - WHEREVER YOU TRAIN"

(#298) by Charles (#264) by Brad (#147) by Dr. (#243) by Mike
Poliquin $29.95 Schoenfeld Joseph Horrigan, Mentzer, John
Charles presents $19.95 Jerry Robinson Little $18.95
his Ultimate Arm Sculpting Her $29.95 Summary of three
Program - a six Body Perfect. Complete shoul- decades of training
month prescrip- 226 pgs der rehab and research.
tion for maximal prevention pro- 224 pgs
gains in arm size grams.
and strength. 140 pgs
95 pgs
(#262) by Bill (#102) by (#FCIIB) A col- (#201) by Stuart

Pearl, Kim Shott Stuart McRobert lection of weight McRobert
$22.95 $34.95 training posters $24.95
The story of Bill Build Muscle, $29.95 Over 230
Pearls personal Dinosaur Loose Fat, Look Spiral binding Questions and
great.
journey Training 400 photos.
makes it east answers on how
through life. to flip from one to build muscle
291 pgs need 640 pgs poster to the and might.
image next. 319 pgs
SALE
PRICE
(#HFL-WO-009) (#274) by Scott (#167) by Iron (#301) Larry
by Jerry Robinson Cole and Tom Man Magazine Pepe
$19.95 Seabourne $9.95 $39.95
Synergistic princi- $18.95 gives you the How the world’s
ples and specially Maximan core exact training best bodybuilders
designed body- fitness training. routines, supple- get into mind-blow-
weight exercises. 209 pgs ment stacks ing, contest-winning
138 pgs and meal-by- condition.
meal diets to 477 pgs
transform your
physique
(#332) by Paul (#152) by (#245) by (#181) by IRON

T. Burke Randall Strossen Fredrick Delavier MAN, Peter Cisco
$29.95 Fat Ph.D $14.95 $19.95 best $19.95
Burkes Law: A "gold mind" selling author Authoritative
A new fitness
burn- for peak per- comes a book step-by-step
paradigm for the ing formance! Get on the ana- methods used by
mature male. diet Ironmind tomical features champion body-
216 pages 182 pgs unique to women builders.
136 pgs 434 pgs
(#HFL-NT-00009) (#HFL- (#154) by Bill (#072) Randall

by Health for Life MC00009) by Starr, B.S., M.S. J. Strossen,Ph.D.
$14.95 Health for Life $20.00 $14.95
For total neck and $14.95 Classic book on Sound advice
traps develop- Integrates the strength training on anything from
ment. latest research in for football. how to equip a
56 pgs biomechanics for 210 pgs home gym to
synergistic calf how to psyche
training. up for heavy lifts.
57 pgs 107 pgs
HOME-GYM’S ALL-TIME BEST SELLER’S CLUB

(#84) Home Gym (#130) 10 Week (#206) by (#246B)
Handbook Size Surge Frederic Delavier Size Surge -
$14.95 $9.95 $19.95 Hardgainer
This book will If you're serious Strength training $9.95
help you build Size-Building
about building anatomy. The
maximum mass tips, routines
fast at home or muscle, give the ultimate strength and diets for
in a gym. mass-building fererence. the underweight
plan a try. 124 pgs bodybuilder.
75 pgs.
© 2009 Home-Gym Warehouse

Eat to Grow
LEAN MACHINE
Fat Mop or Supplement Flop?

Chitosan is promoted as The 12 men and 12 women
a fat “trapper,” or blocker. were told to follow specific diet
It’s a derivative of chitin, a plans that averaged five meals
fibrous substance that a day for 12 days. Participants
forms the cornerstone of took two capsules of a com-
shellfish exoskeletons. The mercial chitosan supplement
initial claims for chitosan before each meal. The total
came from studies that daily doses averaged 2.5
showed it effectively grams. The extent of fat malab-
mopped up fatlike industrial- sorption induced by chitosan
waste products by forming was measured by examining
an insoluble bond with the subjects’ fecal output.
them. That was followed by The fat intake per dose of
in vitro, or test-tube, stud- chitosan averaged 10 to 76
ies, in which chitosan was grams in the male subjects and
placed in a beaker with a 10 to 60 grams in the women.
buffer and fat. The liquid The 2.5 grams of chitosan per
was then stirred, and the day increased the fecal excre-
resultant fat clumping was tion of fat by 1.8 grams a day in
measured. Under those men and zero in women. Why
conditions, chitosan seemed to work. the female subjects didn’t get the effect wasn’t clear, but
But as with many other substances, what works outside the amount of fat excreted by the men was inconsequen-
the body isn’t necessarily duplicated inside. Various stud- tial. It would take more than seven months for them to lose
ies that have tested the effects of chitosan on fat absorp- one pound of fat due to chitosan. —Jerry Brainum
tion in human subjects show that it has negligible effects.
The latest research examining the fat-blocking characteris- 1 Gades, M.D., et al. (2005). Chitosan supplementation
tics of chitosan featured both male and female human and fat absorption in men and women. J Am Dietetic
subjects.1 Assoc. 105:72-77.
FOOD FACTS FOOD FACTS
Tomato Rooter Spry Sprouts

Did you know Did you know that broccoli sprouts have far more
that the yellow cancer-fighting sulforaphane than adult broccoli? One
jellylike sub- gram of sprouts contains as much of the cancer fighter as
stance that sur- 25 grams of adult broccoli. Try broccoli sprouts in salads
rounds tomato or sandwiches. —Becky Holman
seeds can make www.X-tremeLean.com
your blood less
sticky, which Broccoli
helps limit the is good,
formation of but
blood clots? Re- sprouts
searchers are may be
better.
scrambling to
develop a drug
containing the
key compound in
that substance to
help break up clots and prevent heart attacks. In the
meantime the discovery just magnifies the importance of
eating more tomatoes. —Becky Holman
www.X-tremeLean.com

TM
PERFECT POSTWORKOUT MEAL

To Kick-Start Immediate Muscle Growth After You Train
Breakthrough research in
exercise metabolism now
reveals this fact: What you
consume (or don’t consume)
immediately after training plays
a critical role in determining
your success or failure! That
time period is known as the
“anabolic window” of growth.
The biggest mistake many

bodybuilders make is eating
a meal of chicken breasts,
baked potato or rice and
vegetables after a workout. This
is an approach doomed to fail
because by the time this meal
digests, the anabolic window
has slammed shut.
The best way to produce this

potent anabolic effect is simply
by drinking an amino acid-
and-carbohydrate supplement
within 15 minutes after training!
RecoverX™ offers the ideal
combination and provides
the perfect blend of nutrients
for postworkout anabolic
acceleration.
RecoverX™ contains 40
grams of the quickest-acting
bio-available protein from
hydrolyzed whey—extremely
fast protein for immediate
delivery—whey protein
concentrate, glutamine
peptides, arginine and 60
grams of carbohydrate to give
you the necessary insulin spike.
RecoverX RecoverX™ is the perfect
3 lbs. 14 oz. postworkout meal to kick your
$30.95 muscle growth into overdrive!

©2009 Home-Gym.com

Eat to Grow
NUTRITION SCIENCE
Glucosamine can do the

Anoint Your Joints trick, but how safe is it?
Glucosamine is a combination glucosamine reaches only 20 per-
of an amino acid and a simple cent of injection levels, and the
sugar, known as an amino suggested oral dose of glucosa-
monosaccharide.The body synthe- mine for human use is 23.1 mil-
sizes glucosamine at a rate of four ligrams per kilogram of bodyweight,
to 20 grams a day, with an aver- or 0.25 percent of the amount that
age of 12. Its supplemental form is made trouble for glucose metabol-
derived from chitin, the exoskele- ism. Even huge oral doses of glu-
ton, or shells, of marine inverte- cosamine—as much as 2,149
brates. Chitosan, a popular milligrams per kilogram of body-
supplement often included in fat- weight—have not been found to
loss products, is derived from the affect glucose metabolism in animal
same source. subjects.
Glucosamine is available in Other research pointing to possi-
several supplemental forms, such ble toxic effects of glucosamine
as glucosamine hydrochloride, involved isolated-cell, or in vitro,
glucosamine sulfate and N-acetyl- protocols. The doses used in those
glucosamine. The most studied studies averaged 100 to 200 times
and popular of the three forms is higher than blood serum levels
the sulfate. expected with oral use of
The purpose of glucosamine glucosamine. Glucosamine exerts
supplementation is to prevent and Injury prevention and rehab: Glucosamine is a no mutagenic, or cancer-promot-
treat joint and connective-tissue base element that helps form and strengthen ing, effects in cells. That’s signifi-
problems, including arthritis. Glu- connective tissue, ligaments, skin, tendons cant because the huge doses used
cosamine is a base element of and cartilage. in isolated-cell studies often dam-
glycosaminoglycans (GAG), which age cellular DNA, which is a cause
in turn forms the basic structure of connective tissue, liga- of cell mutations that result in cancer.
ments, skin, tendons and cartilage. Unlike common over-the- In some studies glucosamine was infused in human sub-
counter drugs, such as nonsteroidal anti-inflammatories, jects, and they experienced no negative effects of either in-
which mask pain but do not help regenerate joints or connec- sulin or glucose metabolism. That’s important because
tive tissue, glucosamine may help heal damaged tissue be- infusions, like injections, bypass liver metabolism, resulting in
cause it provides the raw material for the body’s synthesis of far higher concentrations of the substance in the blood than
GAG. you get with an oral dose. The odds that glucosamine will
Animal- and human-based studies show that glucosamine adversely affect either insulin or glucose metabolism are re-
is highly absorbable, averaging 90 percent with oral doses. mote at best. A recent review of glucosamine safety and
But as is the case with everything you take orally, glucosamine efficiency found that the tolerable daily dose of glucosamine
is processed in the liver before it enters the blood, degrading was 184 milligrams per kilogram of bodyweight.1 That
much of it. Studies show that oral glucosamine has only 26 amounts to 16,560 milligrams a day in a 200-pound man. In
percent of the bioavailability its intravenously administered contrast, the usual suggested daily oral dose of glucosamine
counterpart has. Still, enough of the substance survives to is 1,500 milligrams, or 23.1 milligrams per kilogram of body-
peak in the blood eight hours after an oral dose. Studies using weight.
radioactively tagged glucosamine show that it takes a direct Studies comparing glucosamine supplementation to vari-
route to cartilage and connective tissue. ous over-the-counter or prescription pain relievers found that
Although those with allergies to shellfish should avoid pain reduction was comparable between the drugs and glu-
glucosamine supplements, it’s safe for everyone else. Even cosamine. The drugs, however, are considerably more haz-
so, some warnings have been voiced concerning a possible ardous. Statistics show that more than 16,000 people die
glucosamine-induced interference with glucose and insulin yearly directly as a result of using prescription pain relievers for
metabolism. A closer look at the studies those warnings came joint pain. That’s particularly noteworthy in light of the recent
from reveals that, as Shakespeare might have said, “It’s much controversy involving a class of prescription drugs known as
ado about nothing.” COX-2 inhibitors. Such drugs are now associated with serious
Animal-based toxicity studies show that glucosamine cardiovascular complications in some people, a scenario that
doses as large as 15,000 milligrams per kilogram (2.2 pounds) doesn’t exist with natural remedies like glucosamine.
are well tolerated with no apparent toxic effects. Such studies —Jerry Brainum
have included rats, mice, rabbits, dogs and horses as sub-
jects, and some proved that parenteral administration, or 1 Anderson, J.W., et al. (2005). Glucosamine effects in
injection, led to possible negative effects on glucose humans: a review of effects on glucose metabolism, side
metabolism. The doses used in those studies, though—about effects, safety considerations and efficacy. Food Chem
9,035 milligrams per kilogram of bodyweight—aren’t compa- Toxicol. 43:187-201.
rable to any suggested dose for humans. An oral dose of

GRIND OUT THE GROWTH REPS™
Beta-Alanine Gives Your Muscles More Grow Power™
The biggest bodybuilders know that

the last few grueling reps of a set are
the key growth reps. It’s why they fight
through the pain of muscle burn on
every work set-—so they trigger the
mass-building machinery. But sometimes
it’s not enough; the burn is too fierce.
Fortunately, there’s now a potent new
weapon in this massive firefight to help
you get bigger and stronger faster.
Red Dragon is a new beta-alanine

supplement that packs your muscles
with carnosine—up to 60 percent more.
Muscle biopsies show that the largest
bodybuilders have significantly more
carnosine in their fast-twitch muscle
fibers than sedentary individuals for good
reason: Carnosine buffers the burn to give
muscles more “grow power” on every set.
The bigger and stronger a muscle gets,
the more carnosine it needs to perform
at higher intensity levels. You must keep
your muscles loaded with carnosine to
grow larger and stronger. It all boils down
to intensity and the ability to buffer waste
products—hydrogen ions and lactic
acid—so the muscle doesn’t shut down
before growth activation.
Straight carnosine supplements degrade

too rapidly to reach the muscles; however,
more than 20 new studies document that
beta-alanine is converted to carnosine
very efficiently. All it takes is 1 1/2 grams
twice a day, and you’ll see new size in
your muscles and feel the difference in
the gym—you can double or triple your
growth-rep numbers! Imagine how fast
your size and strength will increase when
you ride the Dragon!
Note: Red Dragon™ is the first pure

carnosine synthesizer—so powerful it’s
patented. It contains beta-alanine, the Red Dragon
amino acid that supercharges muscle 120 capsules
cells with carnosine.
$29.95
©2009 Home-Gym.com

Eat to Grow
WARRIOR NUTRITION AND EXERCISE
Muscle Pain and the Fat-Burning Chain

Pushing hard can burn off the lard
“No pain, no gain” is a motto
that has historically guided ath- Intense exercise
letes in their quest for superior causes pain but
performance. Recent discoveries also spurs fat burn.
have demonstrated that the old-
fashioned approach may also
work very well for individuals
who wish to lose fat, including
the most stubborn kind.
Recent studies at the school
of medicine at RMIT University in
Bundoora, Victoria, Australia,
revealed that muscle pain during
exercise may be an important
indicator of a profound fat-
burning effect. The researcher
found that working muscles
release a certain chemical that
increases fat burning, or lipolysis,
during intense exercise. The
Neveux \ Model: Tamer Elshahat

chemical, called interleukin-6
(IL6), belongs to a family of
proinflammatory immuno-com-
pounds known as cytokines.
They are released during muscle
inflammation, which is also
associated with muscle pain.
Previous studies established muscles with fat fuel.
that IL6 induces lipolysis when administrated to humans. Scientists found that the increased plasma level of IL6
That led scientists to believe that it’s released from skeletal stimulated fat burning even when fat burning was intention-
muscles during intense exercise to act in a hormonelike ally suppressed by drugs. The studies show that suppress-
manner and increase lipolysis from fat tissue to supply the ing lipolysis and a subsequent fatty acid release during
exercise by administering high doses of niacin (10
FOOD FACTS milligrams per kilogram of bodyweight) before exercise
resulted in a compensatory eightfold elevation of IL6.
Doughy Dementia In theory, that can work as a potential stimulator for

delayed but explosive fat burning, and indeed it may help
break down stubborn fat tissue. So another training truism
Miia Kivipelto, may be “no pain, no fat burn.” For that matter, incorporat-
M.D., reports in Bot- ing high intensity along with higher volume—that is, doing
tom Line Health many heavy, low-rep sets—and taking minimum rest be-
that obese peo- tween sets may be painful, but it may also be the most
ple are twice as effective way to increase muscle swelling and stimulate
likely to devel- massive fat burning without aerobics.
op dementia. Note that taking high doses of niacin may cause un-
Why? Obesity pleasant symptoms, such as hot flashes and tingling sensa-
is linked to tions in the skin. Though niacin, also known as vitamin B3,
cardiovascular is widely used with a relatively high rate of safety, it’s best to
disease, and ask your physician before taking a high dose.
that may reduce —Ori Hofmekler
blood flow to the
brain. Lose your
fat, or lose your Editor’s note: Ori Hofmekler is the author of the books
mind. Another reason The Warrior Diet and Maximum Muscle & Minimum Fat,
“Deep-fried fritters being fat can drive you crazy. published by Dragon Door Publications
and a half order of —Becky Holman (www.dragondoor.com). For more information or for a
craziness to go!” www.X-tremeLean.com consultation, contact him at ori@warriordiet.com,
www.warriordiet.com or by phone at (866) WAR-DIET.

From the IRON MAN PRO Style Store
20th ANNIVERSARY
IRON MAN PRO
JACKET
This is the
exact same jacket
awarded to all
the IRON MAN
competitors.
All embroidery
is of the finest
quality.
Fully lined 100%
nylon, two inside
pockets.
OFFICIAL 20th
ANNIVERSARY
JACKET OF THE
IRON MAN PRO
SIZES AND AVAILABILITY BASED ON

CURRENT INVENTORY.
For prices and ordering information go to:
FREE Mass-Packing Secrets to Get You Growing!

ITRC Muscle-Building Tactics Delivered to You Every Week—FREE!
It’s a big blast of workout information, motiva- (You can
tion and muscle-building science in your e-mail check out those
box every week—and it’s all free! Tons of practical past editions
training tips, analysis and size tactics are jam-packed free at www.X-
into this e-zine from the IRON MAN Training & Rep.com in the
Research Center, where there’s more than 50 years of X Files section.)
training experience to get you growing fast! Here are a It’s exciting
few of the latest editions’ titles (online now): stuff! You’ve
•How the Pros Pack on Extreme Mass gotta subscribe Learn how to make curls three times more effecitve
•Arnold’s Size-Stretching X-ploits today so you at building eye-popping bi’s. See issue 03/04/05.
•The Forgotten High-Intensity Growth Trigger can start building the muscle size you deserve for your
•A Muscle-Building Mystery Solved sweat and effort in the gym. You’ve got nothing to lose
•Pounds of Muscle in Days and plenty of raw muscle to gain! Here’s what to do...
•Bodypart Bloodbath for Super Size
© 2005 IRON MAN Magazine
•Monster Arms: Torching Your Tri’s Subscribe free at

•Time-Bomb Training www.IronManMagazine.com
•Lean-Machine Ignition
•Drop the D Bomb for Bigger Bodyparts
To read free sample issues, visit
•Pre-Ex vs. the Post-X Mass Jack
www.X-Rep.com and click on X Files
•Less Training, Big Gaining: The Truth
w w w. I ro n M a n M a g a z i n e . c o m
Train, Eat,
GROW Muscle-Training Program 68
From the IRON MAN Training & Research Center
by Steve Holman and Jonathan Lawson • Photography by Michael Neveux
KHRFFOXVLRQ;5HSSUR SRXQGDJHOHDSVRQDOPRVW DSSOLHGLWWRRXUTXDGURXWLQH

JUDPZHRXWOLQHGODVW HYHU\H[HUFLVH $IWHUZDUPLQJXSZH±G
PRQWKJDYHXVVRPH 7KHRFFOXVLRQURXWLQHLVGH EHJLQZLWKRXUILUVWZRUNVHWRI
VSHFWDFXODUJDLQVMXVW VLJQHGWRIOXVKWKHWDUJHWPXV KDFNVTXDWVIRUHLJKWWRUHSV
ZKDWZHZHUHORRNLQJIRU FOHZLWKEORRGEHWZHHQVHWVRI WRIDLOXUH$IWHUDUHVWZH±GGR
WRHQGWKHZLQWHUVHDVRQ:H DFRPSRXQGH[HUFLVHZKLFK WRUHSVRQOHJH[WHQ
NHSWDPD]LQJRXUVHOYHVDVZH FDQERRVWSRZHUJHQHUDWLRQ VLRQVWLOOWKHEXUQVWRSSHGXV
JRWVWURQJHUDQGVWURQJHUDW 6WXGLHVKDYHVKRZQWKDWPXV GHDGLQRXUWUDFNV7KDW±VWKH
DOPRVWHYHU\ZRUNRXWRXWUXQ FOHVGHYHORSDPD]LQJVWUHQJWK RFFOXVLRQSDUW6HDULQJSDLQLV
QLQJRXUKHDYLHVWGXPEEHOOVRQ DIWHURFFOXVLRQSRVVLEO\GXHWR LQYROYHGEXW\RXJHWDPDMRU
DQXPEHURIH[HUFLVHVWKDW±V HQKDQFHGFRQWUDFWDELOLW\DQG UXVKRIEORRGWRWKHTXDGV
RQHRIWKRVHJRRGSUREOHPV FRQVLGHULQJRXUUHVXOWVZH DIWHUWKHKLJKUHSFRQWLQXRXV
OLNHKDYLQJWRRPXFKPRQH\ FDQ±WDUJXHZLWKWKRVHVFLHQWLVWV WHQVLRQVHW$IWHUDQRWKHUEULHI
)RUH[DPSOHZHZHUHERWK )RUPRUHRQRFFOXVLRQDQGWKH UHVWWRFOHDUIDWLJXHSURGXFWV
XVLQJDSRXQGGXPEEHOO VFLHQFHEHKLQGLWJRWRZZZ; ZKLFKLVYHU\LPSRUWDQWDV
RQZLGHJULSGLSV:H±GEHHQ 5HSFRPFOLFNRQWKH;)LOHV \RX±OOVHHLQDPRPHQWZH±G
VWXFNDWHLJKWWRUHSVIRUD VHFWLRQDQGUHDG®%RG\SDUW JREDFNWRWKHKDFNPDFKLQH
ZKLOHEXWVXGGHQO\WKDQNVWR %ORRGEDWKIRU6XSHU6L]HDQG DQGGRDQRWKHUVHWRIHLJKWWR
Model: Steve Holman
RFFOXVLRQZHZHUHWRSSLQJRXW 6WUHQJWK¯DQG®0XVFOH%XLOGLQJ UHSVZLWKWKHVDPHZHLJKW

DWUHSVZLWKQRZD\WRDGG 6FLHQFH*HWV<RX%LJJHU¯,W±V DQGDGG;5HSSRZHUSDUWLDOV
PRUHZHLJKW:HPDGHVLPLODU H[FLWLQJVWXII+HUH±VKRZZH WRWKHHQGRIWKHVHW

Subscribe to IRON MAN Magazine and get a
New Breakthrough
Training System DVD
You'll get 12 Info-Packed issues
of IRON MAN for only $29.97
This new breakthrough

DVD training system
shows you how to
pack on more
attention-grabbing
muscle mass fast!
•Attack every facet of
muscle growth
•Complete multi-angle
workouts
•Build amazing strength
•Fast efficient routines
PLUS —you get

the NEW Breakthrough DVD, POWER/REP FREE
RANGE/SHOCK/MAX-MASS DVD *
FREE!
($19.95 value) Absolutely OFFER
Subscribe to IRON MAN now.
For fastest service, call 800-570-4766 or order online at
www.IronManMagazine.com, code 6812GR
* USA paid orders only
7UDLQ(DWGrow / 3URJUDP68
That proved to be an awesome ability on those muscle-teamwork 16): “The results showed that acti-
strength-building sequence—but exercises by doing an inferior isola- vation of the front-thigh muscles
don’t mistake it for preexhaustion, tion exercise immediately before it was significantly less during preex-
as some people have. We’re not big is not the best size-building strate- haustion compared to doing a
on the preexhaustion technique, at gy. single exercise.”
least not early in a bodypart rou- For example, if you do leg exten- So doesn’t our leg extension set
tine, for one big reason: fatigue. sions and then immediately run between our hack squat sets create
Now, fatigue can be a good thing over and do leg presses or squats, the same problem? No, for a couple
toward the end of a bodypart work- fatigue is going to stop you on the of reasons:
out, but not in the beginning, when more important exercise, squats, 1) We rest long enough to dissi-
you’re focusing on the big exercises, before you get a lot of key fiber pate the fatigue products in the
the midrange movements that are activation. That’s not theory or target muscle, so our performance
the best for hitting the majority of conjecture. There’s a recent study on the second set of hack squats
fast-twitch fibers and packing on that verified it, reported on in the isn’t compromised.
mass. January ’04 Train to Gain section by 2) The influx of blood during the
The human body is designed to Jerry Brainum (Augustsson, J., et al. rest interval after the leg extensions
produce the most force when a [2003]. Effect of preexhaustion primes the target muscle for opti-
number of muscles work together, exercise on lower-extremity muscle mum performance on the second
like when you squat or press. To activation during a leg press exer- set of hacks.
weaken your force-production cise. J Strength Cond Res. 17:411- Rest is the key element—long
IRON MAN Training & Research Center Muscle-Training Program 68

Workout 1: Chest, Back, Abs Leg press calf raises
Smith-machine incline presses (X Reps on the last set) 3 x 20, 15, 10
(X Reps on the last set) 3 x 10, 8, 6 Hack-machine calf raises (drop set; X Reps) 1 x 12(8)
Incline cable flyes (drop set; X Reps) 1 x 10(8) Superset
Bench presses 2 x 10, 8 Seated calf raises (X Reps) 2 x 12
Superset Machine donkey calf raises (X Reps) 2 x 12
Cable flyes (low; drop set; X Reps) 1 x 10(8) Low-back machine (X Reps) 1 x 8-12
Wide-grip dips (X Reps) 1 x 8-10
Flyes (X Reps in bench press position) 1 x 8-10 Workout 3: Delts, Traps, Triceps, Biceps,
Pulldowns (X Reps on the last set) 3 x 10, 8, 6
Superset
Forearms
Stiff-arm pulldowns 1 x 8-10 Rack upright rows or seated laterals
Undergrip rope rows (X Reps) 1 x 8-10 (X Reps on the last set) 3 x 10, 8, 6
Machine pullovers (X Reps) 1 x 8-10 Forward-lean laterals (drop set; X Reps) 1 x 10(8)
Machine rows (X Reps on the last set) 3 x 10, 8, 6 Superset
Behind-the-neck pulldowns (X Reps) 1 x 8-10 Dumbbell W presses (X Reps) 1 x 8-10
Superset Dumbbell presses (X Reps) 1 x 8-10
Bent-arm bent-over laterals 1 x 8-10 One-arm cable laterals (drop set; X Reps) 1 x 10(8)
Bent-over dumbbell rows (X Reps) 1 x 8-10 Shrugs (drop set; X Reps) 1 x 10(8)
Bent-over laterals (drop set; X Reps) 1 x 10(8) Lying extensions (X Reps on the last set
Hanging kneeups (X Reps) 1 x 15 in press position) 3 x 10, 8, 6
Superset Tri-set
Hanging kneeups 1 x 10 Kickbacks 1 x 8-10
Incline kneeups 1x8 Reverse pushdowns 1 x 8-10
Tri-set Bench dips (nonlock; X Reps at the top) 1 x 8-10
Ab Bench crunches (drop set; X Reps) 1 x 8(6) Cable pushouts (drop set) 1 x 10(8)
Twisting crunches 1 x 10 Cable curls (X Reps on the last set) 3 x 10, 8, 6
Bench V-ups 1 x max Concentration curls (drop set; X Reps) 1 x 8(6)
One-arm dumbbell spider curls (X Reps) 1x9
Incline curls 1 x 8-10
Workout 2: Quads, Hams, Gastrocs Superset
Hack squats (X Reps on the last set) 2 x 10, 8 Reverse wrist curls 1 x 10
Squats (nonlock) 1 x 10-12 Dumbbell reverse wrist curls (X Reps) 1x8
Leg extensions (drop set; X Reps) 1 x 10(6) Wrist curls 1 x 15
Sissy squats (X Reps) 1 x 8-10 Aftershock superset
Leg presses (X Reps on the last set) 2 x 10, 8 Wrist curls 1 x 10
Leg curls (drop set; X Reps) 1 x 10(6) Dumbbell wrist curls (X Reps) 1x8
Superset Rockers 1 x max
Stiff-legged deadlifts 1x9 Cable reverse curls (drop set; X Reps) 1 x 10(6)
Hyperextensions (X Reps) 1 x max

enough to dissipate the fatigue We’re testing the old

products. IRON MAN contributor
Michael Gündill calls the pyramid scheme with
compound-isolation-compound X Reps on the last set.
sequence postactivation, and it
works. But don’t mistake it for pre-
exhaustion. It actually does the
opposite, giving you more power,
not less, on the second set of your
Model: Steve Holman and Jonathan Lawson \ Equipment: PowerBlock selectorized dumbbells, 1-800-447-0008
compound exercise, thanks to a
surge of oxygen- and nutrient-rich
blood to the target muscle during
the rest interval.
Now, after all that discussion
about the occlusion technique’s
power, we’ll tell you that we’ve
abandoned it (if you looked at the
routine on page 74, you might have
realized that ). Did our gains stop?
In fact they’d already started to tail
off after about five weeks, but the
real reason we shifted routines is
that it was time to begin phase one
of our summer ripping program—
and we were craving heavier
poundages on contracted-position
movements.
Even though single-joint move-
ments are inferior to compound
exercises as mass builders, you can
still add some size with them. We’ve
found that the best way to get an
amplified mass effect from con-
tracted-position exercises is by shoot for six to eight reps—and at on a contracted-position exercise.
combining heavy weight, drop sets the end of that third set we tack on For upper pecs that means incline
and X Reps. X Reps to leapfrog nervous system cable flyes. We use a weight that
Notice that we included drop failure and tax as many pure fast- forces failure at around 10 reps.
sets—which involve doing a set to twitch fibers as possible, right at the Then we quickly reduce the weight
failure, immediately reducing the max-force point (for inclines that’s for another six to eight reps—and
weight and continuing to failure. below the middle of the stroke). we usually add X Reps. Fatigue is a
That’s a form of occlusion when We haven’t used the old pyramid good thing here because we’ve
you apply it to continuous tension scheme in a while, but it’s perfect hammered a lot of fast-twitch fibers
contracted-position exercises, so for our first phase of spring train- during the compound exercise.
we’re still getting the benefits of the ing. Why? Because we want to use Now we’re finishing off the target
bodypart blood bath that comes the strength we developed over the muscle, blasting it with continuous
from occlusion. We’re just getting it winter to build as much muscle as tension and occlusion while still
a different way. Our new strategy: possible while our calories are still getting at some fast-twitch fibers.
We do a drop set on the contracted- high enough for us to make size And let’s not forget chasing that
position exercise, but we do it after gains more easily. Once we take our important muscle burn, which
we complete three sets of a calories down a notch or two and you’ll notice immediately unless
midrange movement, pyramiding begin ramping up cardio activity, you were born without nerve end-
the weight. muscle will be harder to build (al- ings. The burn can jack up growth
For example, for upper chest we though X Reps did a fantastic job of hormone release (which is especial-
do a warmup set on Smith-machine packing mass on our frames last ly important to old dudes like
incline presses, and then we do our year, when our calories were at Steve).
first work set for 10 reps, going to their lowest; see the photos at our If you’ve read some of the mate-
failure or at least close (we really Web site). The pyramid program rial at our Web site, you know that
consider it part of the warmup, so will pump up lots of different fiber the pros get massive by taking ad-
we may stop short of failure). For types, and our new strength should vantage of many different layers of
our second set we add weight and make it even more effective. hypertrophy—max-force point
get seven to nine reps. We add As we said, we follow the overload, occlusion, endurance-
weight again for the third set and midrange pyramid with a drop set fiber work, capillary expansion,

anabolic hormone surges and hy- doesn’t want more muscle fibers? overtraining. Are we doing too
perplasia, or fiber splitting. Pyra- (Warning: Be very careful with X much? Are we not doing enough?
miding on the big exercises with the Reps on stretch-position exercises; Can we make it even more efficient?
addition of X Reps provides max- you don’t want any ballistic bounc- Stay tuned as the program evolves
force-point overload, with some ing. If you can’t do controlled X and our ripping phase shifts into
inroads into the other layers of Reps near the bottom position at high gear in the coming months.
hypertrophy as well (X Reps provide the end of a set, opt for a static We’ll have updates almost daily at
occlusion at the end of a set, no contraction instead—just hold the www.X-Rep.com in the X Blog train-
matter what exercise you’re using). weight near the bottom position till ing journal section.
But then we add a drop set on a failure.)
contracted-position exercise, like Of course, X Reps, performed in Editor’s note: For the latest on
incline cable flyes for upper pecs or the semistretched position on any the X-Rep muscle-building method,
leg extensions for quads to get at a exercise, have the possibility of including X Q&As, X Files (past e-
few more fast-twitch fibers as well triggering fiber splitting, but we newsletters about X Reps and how
as zero in on occlusion, get some believe it’s amplified on stretch- to use them) and before and after
endurance-fiber work and expand position movements because the photos, visit www.X-Rep.com or
the capillary beds. stretch overload is more severe. www.X-tremeLean.com. For
Then, to complete the full-range Plus, stretch-position exercises can more information on Positions-of-
chain, according to Positions-of- activate the myotatic reflex, an Flexion training videos and Size
Flexion protocol, we end each emergency response that can acti- Surge programs, see page 171. To
bodypart routine with a stretch- vate dormant fibers, getting them order the Positions-of-Flexion
position exercise. For pecs that’s on the road to growth. training manual Train, Eat, Grow,
flyes; for quads it’s sissy squats. We As you can see, our new program call (800) 447-0008, visit
try to do X Reps when possible, as attacks every possible layer of hy- www.home-gym.com, or see the ad
stretch overload has been linked to pertrophy, and we’re trying to make below. IM
hyperplasia, and what bodybuilder it as efficient as possible to avoid

Titanic Triceps
You’ll Never Have
Triceps
Unless You Follow These
10 Commandments
By Ron Harris
Photography by Michael Neveux
W
hen we were without tri’s to match
kids, we made you look like a
thought the chimpanzee, not a body-
biceps were building champion. How
the only mus- many people own tri’s
cles in the human body. that hang off their arm
Of course we assumed bones like a couple of
that, since that’s what we pot roasts—you know,
flexed whenever we were triceps that stretch the
commanded to make a sleeves so tight, the fab-
muscle. Those of us who ric cries out for mercy?
developed an interest in My guess is, not too
serious training soon many. Great genetics
found out that there were combined with hard
plenty more. And what a training always help, but
surprise to learn that all trainees can make
even in the upper arm, substantial
the biceps wasn’t really improvements if they do
the star of the show. That things the right way and
honor went to the three- avoid the common pit-
headed Cerberus called falls that prevent growth.
the triceps. If you wanted With that in mind, let’s
huge arms, you had to discuss the 10
have huge triceps, no two commandments of tri-
ways about it. Big biceps ceps training.
Titanic Triceps
1 Focus on
Contractions
I know I say this no
their triceps hard. An onlooker can
see the big horseshoe muscle in
bold relief against the upper arm. If
you don’t think that flexing the
muscle makes a difference and
matter what muscle forces the muscle to work harder,
group I’m discussing, then you just don’t get it. Joe Weider
but that’s because it’s was really on to something when he
so critical to under- categorized various training factors
stand and apply. The and dubbed one his Peak Contrac-
major difference tion Principle. Great development
between of the triceps requires great contrac-
bodybuilders and tions, not just bouncing out of the
people who lift end position of the rep. It’s the dif-
weights, of which ference between merely lifting
there are millions, is weights and training a muscle.
the mind/muscle
2
connection. Anybody
can move a weight Include Compound
from point A to point Movements
B; if the lifter keeps
increasing the There’s a huge variety of
weights, he or she will extension movements that you can
get bigger. Still, there’s do with dumbbells, barbells and
no way to achieve the cables, including skull crushers—
physique of a body- a.k.a. lying extensions—overhead
builder without dumbbell extensions, kickbacks and
putting emphasis on pushdowns. Unfortunately, many
squeezing the muscle trainees do those movements exclu-
you’re working and sively and so miss out on a lot of
working hard to get potential growth. Why? Because
the most complete they fail to include compound
Model: Tamer Elshahat
contractions possible. movements in their triceps work-

At the end position outs. Exercises like dips, bench dips
of a cable pushdown, and close-grip bench presses en-
Squeeze those triceps hard on at least a dip or skull crusher, able you to use far more weight
few sets. Feel the target muscle contract. bodybuilders will flex than extension movements due to
You get more

overload with
multijoint
exercises.
Include
compound
movements.
Follow These 10 Rules
Model: Cesar Martinez

Model: Will Harris

Titanic Triceps
the fact that the larger and more only possible when you have
powerful pectorals and front delts healthy joints and connective
are assisting. What do you think will tissues.
contribute more toward triceps
4
mass, a set of close-grip bench
presses done with 315 pounds or Beware of
skull crushers performed with a Overtraining
120-pound barbell? Of course, you
want to include both types of move- You run a much greater risk
ments when you train, but I believe of overtraining your triceps
that a workout should commence than you do your biceps.
with your compound exercise, while While the biceps assist in
you’re fresh and at your strongest. most back exercises, the tri-
Here are a couple tips that have ceps join in during both chest
proved useful for me. and shoulder work. If you
Close-grip bench presses feel best train both those bodyparts on
for me when I do them on a Smith different days and hit triceps
machine and use a decline bench on still another day, look out
rather than a flat bench. The press- Warm up sufficiently and avoid for that overtraining dragon
ing angle feels more natural, and I movements that cause tendon pain. breathing down your neck
can really zap the tri’s. With weight- because essentially you’re
ed dips I’ve found that there are
some days when I just don’t have
the coordination. That’s when you
substitute a dip machine (I like the
feel of the Hammer Strength version
3 Safeguard Your
Elbow Tendons
Some of you are like me and live
working your triceps three times a
week.
I don’t feel that it’s a good idea to
train chest and shoulders in the
same session unless those muscle
more than any selector-stack main perpetual pain from inflamed groups are overdeveloped or at least
chine I’ve tried). If you have real elbow tendons. Actually, my elbows grow very easily. For most lifters the
difficulty isolating your triceps in have rarely bothered me in recent best strategy is to pair triceps with
compound movements and years, but that’s only because I one of them. That said, I’ve found
inevitably get more of a chest work- avoid the exercises that aggravate that working arms on a day all their
out from them, either save them them—which unfortunately include own can often spur new growth
until the end of the workout for a bit nearly every type of triceps exten- even after years of stagnation. There
of a preexhaust effect, or go directly sion performed with free weights. are no hard-and-fast rules here, so
for full-on preexhaust by superset- Once you acquire tendinitis of the use your best judgment and struc-
ting an extension movement with a elbow, your elbows are never quite ture your training to ensure that the
close-grip press or a dip. the same again. To avoid that dis- triceps recover.
heartening state of affairs, take extra One simple solution is to special-
care to prevent injury. ize on triceps for periods of four to
Never jump right into heavy eight weeks. During that time com-
training for any of the pushing mus- bine your chest and triceps work-
cles: chest, shoulders or triceps. outs on one training day and work
With triceps in particular, warm up triceps and biceps on arm day,
thoroughly with at least two or three which you schedule at least 48—and
15-to-25-rep sets of cable push- preferably 72—hours, before or after
downs before starting work sets. the chest-and-triceps session. An-
Never bounce, or rebound, out of other idea is to do a double split on
the bottom of a rep to cheat a cou- the day you train triceps, working
ple more reps or even use more either chest or shoulders in the
resistance. You may want to consid- morning and then returning to the
er wearing neoprene elbow sleeves, gym that afternoon or evening to hit
available at any sporting goods triceps. Obviously that’s not an
store, to keep your elbows warm option for most of us, but if your
and tightly supported. Just don’t buy schedule permits, it can definitely
them too tight or wear them too put a new spark in your triceps
long, or you’ll find your hands going workout.
numb from blocked circulation! In Also, be aware of overall volume.
all seriousness, though, take good Drug-free trainees probably don’t
care of your elbows and never need more than 10 or 12 work sets
skimp on warmups. A key factor in total, and even those who are load-
Posing can getting bigger triceps is your ability ed up on gear should be able to get
etch in mus- to train them heavy with a wide the job done in 15 sets. Unlike the
cular detail. variety of movements, something back or legs, it’s not a very complex

Titanic Triceps
muscle group. The only situation in

which it makes sense to work the
triceps directly twice a week is if you
were specializing on arms, as dis-
cussed, and were hitting everything
else in just two other workouts, with
reduced volume. For example:
Monday: Arms
Tuesday: Legs and back
Thursday: Chest and shoulders
Saturday: Arms
A final note on triceps and recov-

ery. Always try to avoid working
triceps on the day before or the day
after you train chest or delts. Always
keep 48 hours or more between the
workouts for those bodyparts unless
you’re hitting them in the same
workout or later on the same day as
part of a double split.
Model: Jonathan Lawson

5 Treat Tri’s to Both
Low and High Reps
It may seem like a golden rule
that the muscle groups of the upper
Cables enable you to use differ-
ent grip positions with ease.
body grow best on sets of eight to 12
reps, but as the dialogue in many a between sets with the weights. The
bad-action-film street fight goes, posing improves mind/muscle
“The rules are: There are no rules.” control and helps increase the sepa-
Power movements like weighted ration between muscle groups, and
dips can and should occasionally be stretching aggressively (but cau-
done in sets as low as three to five tiously!) may actually help bring
reps, if not once in every workout. more muscle growth by breaking up
Likewise, if you only do sets of eight the connective tissue, called fascia,
to 12 reps, you may never experi- that encases the muscle. John Par-
ence the pump and burn and sub- rillo came up with that theory
sequent DOMS in your tri’s that you around the time Michael Jackson’s
can get from drop sets and super- “Thriller” album hit the charts, and
sets, which can entail as many as 30 it has gained credence with many
continuous reps at once (cables are bodybuilders since then.
especially suited to these). The
7
point is, your muscles get used to
any rep range if you treat them to it Be a Cable
often enough. To keep the muscles Guy
struggling to adapt, mix up the rep
ranges, either within the same Free weights are fabulous tools
workout or from week to week, in for training, but in the case of tri-
the time-honored heavy/light tradi- ceps, cables add a whole new di-
tion. mension of continuous tension (try
and say that five times, fast). They
6
offer several advantages, such as the
Pose and Stretch ability to change the resistance
Those Suckers rapidly, the option of using many
different grip attachments, which
If you think weight training is the give you different hand positions,
only way to contribute to bigger and and the ability to extend from vari-
more detailed triceps, you haven’t ous angles not possible with free
tried posing and stretching them weights. Exercises performed with

Titanic Triceps
Only Use
Chest work
trains tri-
ceps too.
Keep that in
mind when
9 Straight Bars If
They Suit You
We covered this pretty well last
you deter- month while discussing biceps
training, but it bears repeating. Not
mine your
all of us are structurally compatible
arm-train-
with straight bars, especially when it
ing volume. comes to arm training. If your wrists
hurt when you use a straight bar for
skull crushers or close-grip presses,
you should switch to using an EZ-
curl bar. The same goes for cable-
pulley attachments. A cambered bar,
Model: Eric Domer

V-shaped bar or rope attachment is
often a better choice than a short
straight bar. Or, if you’re doing an
An EZ-curl bar can ease the exercise like one-arm reverse-grip
pushdowns (palm up), you may find
stress on your joints.
you get better results by using either
one end of a rope attachment or no
attachment at all and grabbing the
rubber ball stopper. That way you
barbells and dumbbells are always can extend down with a hammer
limited by the perfect vertical down- grip, shifting to palm up as you
ward pull of gravity. I’ve written a continue the rep. If shifting your
couple of hundred articles on the hand position suddenly eliminates
arm training of pros and top ama- joint strain, take heed and do the
teurs over the years, and nearly all of exercise that way. Part of productive
them combine free weights and exercise is tweaking the finer points
cables when they hit triceps. The to fit your own body. We are not all
two tools complement each other created equal.
perfectly. And should you join the
10
doomed ranks of those who have
elbow tendinitis, you may have no Keep Surprising
choice but to turn to cables when all Your Tri’s
Model: Tito Raymond
free-weight extension movements

start causing you excruciating Finally, as with any muscle group,
agony. They sure saved my ass and the triceps need things to be
allowed me to keep improving my switched around on a regular basis.
triceps. Luckily, if you read IRON MAN,
of heavy bench pressing, military you’re privy to routines and tech-
pressing and weighted dips. So real- niques to try every month—things
8
Become Strong ize that your triceps training and like Positions of Flexion, X Reps and
on Chest and your opportunity to spur growth in many more. Whatever you do, don’t
them is not limited to the days you do the same exact triceps workout
Shoulder Pressing do your skull crushers and cable forever—unless you’re determined
pushdowns. Chest and shoulder day, to keep them looking exactly as they
We know that the triceps are though indirectly so, is a very impor- do now until the day you die.
Follow These 10 Rules
heavily involved in chest and shoul- tant workout for your triceps. Many Those are the 10 rules for titanic
der pressing, and it’s no coincidence writers and gurus over the years tri’s, and that also wraps up the
that men who can put up outra- have pointed out that by getting upper body. Next month we tackle
geous numbers in those lifts usually very strong on the basic, compound the wild and wacky quadriceps, a
tend to have thick, meaty, full tri- lifts, you grow all over. Thus, odds muscle group many of us love to
ceps. You don’t bench-press 500 or are that if you spend most of your hate training. But if you want those
do military presses with 315 without training time pumping away on babies billowing with thick mass,
a lot of help from a set of powerful isolation movements for your arms tune in next time.
triceps. In fact, I have known power- and neglect your training for the
lifters and weightlifting purists who bigger muscle groups, your arms Editor’s note: Check Ron Harris’
did little to no direct triceps work will never grow to their full poten- Web site, www.ronharrismuscle
yet had monster tri’s as a side effect tial. Ironic, isn’t it? .com. IM

Steve Holman’s
Critical Mass
Drop Dead?
low to medium to high. Then, when you drop the weight
and continue, you primarily stress the mediums and then
some highs again. You may get a slightly different recruit-
ment pattern, which means a few more fast-twitch fibers
respond from the medium and high categories than on the
first set. That extra stress and tension time on the target
muscle are very important for growth in the intermediary
fast-twitch fibers (medium threshold), and, as I said, if
Q: I read in Mike Mentzer’s Heavy Duty column you’re a hardgainer, you have lots of those.
that he wasn’t a big fan of drop sets as an intensity Hardgainers tend to have many more endurance-ori-
technique. You include them in The Ultimate Mass ented, slow-twitch fibers, but the majority of their fast-
Workout e-book programs. What’s your reasoning? twitch fibers also have some endurance capacity. That’s
A: Mike didn’t like drop sets because when you hit failure why drop sets are so effective for hardgainers—they have
and then reduce the poundage, the next rep isn’t a maxi- an endurance component tailor-made for building inter-
mum effort—your intensity drops off. Of course, it does mediary fast-twitch fibers.
build as you continue with the reduced-weight set. I think To hit the pure fast-twitch fibers, the best technique is X
Mike believed that there was a lot of wasted effort in those Reps. Those are simply power partials done at the end of a
initial reps, and he had a point—if you’re trying to tax only full-range set to failure. You move the resistance to the
the pure fast-twitch fibers. I believe bodybuilders shouldn’t strongest part of the stroke and continue to rep out with
think in that narrow range, however. They need to tax a partials. It keeps those important high-threshold motor
number of different fiber types to max out muscle mass, units firing right at the max-force-generation point, a key
especially hardgainers, who don’t have a lot of pure fast- spot for growth stimulation. I have a feeling Mentzer
twitch fibers to begin with. would have embraced the technique with open arms, as it
To grasp what I’m saying, you have to understand the extends any set with fast-twitch-fiber recruitment, making
size principle of fiber recruitment. During a normal set to the set two to five times more effective than a standard set
failure the low-threshold motor units, or slow-twitch fibers, to failure, much better and more efficient than forced reps
fire first; then the medium-threshold motor units fire, could ever be. [For more visit www.X-Rep.com.]
followed by the high-threshold motor units, or pure fast-
Q: What’s the deal with soreness? I work out one
twitch fibers, at the end of the set. Yes, pure fast-twitch
day, I’m sore the next—and it’s even worse on day
fibers have a lot of potential for growth, but so do the fast-
two. As a beginner, and a hardgainer, should I avoid
twitch fibers that have somewhat of an endurance capacity
working out again if I’m sore? Or is it okay to train
and are fired during medium-threshold reps.
after two days of rest if I’m only slightly sore?
So with a drop set you run the gamut on the first set—
A: Soreness is muscle damage; however, it’s prob-
ably okay to hit a muscle when it’s slightly sore
(there are even studies that say it’s beneficial to
train a muscle two days in a row, but I’m not a big
fan of that idea). Nevertheless, you shouldn’t be
getting sore after every workout. What could be
happening is that you’re not hitting your muscles
frequently enough. That means they’re regressing
before you train them again—they supercompen-
sate, stagnate and then revert to status quo before
you hit them again. It’s as if you’re starting from
scratch every time, which explains the soreness. It’s
the perfect example of the phrase “spinning your
wheels.”
Try training muscle groups more frequently, like
twice a week or once every five days. To do that,
divide your body over two workouts—maybe
three—and then plug it into a seven-day week. By
the way, there are no studies connecting soreness to
muscle growth, so don’t think you need to get sore
to grow.
Drop sets may be inefficient at hitting

pure fast-twitch fibers but very effective
at firing intermediary fast-twitch fibers,
which is important for anyone interested
Neveux \ Model: Jay Cutler
in pushing the size of a muscle to

extraordinary levels. If you want to be the
biggest you can be, you’ve got to develop
more than just one fiber type.

Steve Holman’s
Critical Mass
Overloading the max-force point on an exercise’s stroke may trigger a if you stop at positive failure. It’s the
best way to move past nervous system
different type of growth than blocking blood flow with continuous-
failure and fatigue to get more fast-
tension exercises. You want to get both to max out your growth. twitch fiber action. You also create
some postfailure occlusion with X
Reps because partial pulses keep
tension on the target muscle. You can
almost feel the blood being squeezed
out with each pulsing action.
You also get some stretch overload
with X Reps, which may have a con-
nection to hyperplasia, or muscle-
fiber splitting. Remember, you do X
Reps at a semistretched point, so they
severely stress the muscle when it’s in
an elongated state, which may help
initiate hyperplasia.
Come to think of it, my champ-
training analysis also gave credence
to the Positions-of-Flexion muscle-
building method—working a muscle
with midrange-, stretch- and con-
tracted-position exercises. You can
trigger the most fiber activation with
compound, or midrange, exercises
Neveux \ Model: Ron Harris

like presses, especially when you add
X Reps to the end of a set. Then you
can get the best occlusion effects with
continuous-tension contracted-
position exercises, like crossovers.
Add X Reps to those, and you increase
Q: I read your article that analyzed champ train- occlusion time and its size- and strength-building effects.
ing [“Mass Hysteria,” May ’05]. Wow! I was blown Finally, you can use stretch-position exercises for even
away. It opened my eyes to so many things I’ve been more occlusion, dormant-fiber activation (thanks to the
puzzled about, like why the big guys cheat with myotatic reflex, an emergency response triggered by full
explosive reps and grow so much because of it. Your stretch against resistance) and perhaps more fiber-split-
explanation of how [that style of training] hammers ting action. Exciting stuff!
the max-force point of the exercise makes total I’m not saying I’ve found the answer, although POF plus
sense. And so did your discussion on blocking X Reps may be the training Holy Grail for a number of
blood flow and how they use it on isolation exercis- bodybuilders, but I would say I’ve pieced together a huge
es for pump. My question is, Does overloading the section of the mass-building puzzle. We’re getting closer to
max-force point of an exercise create a different finding the final pieces as we keep experimenting and
type of growth from what you get by blocking blood learning. As usual, I’ll keep you posted on new discoveries
flow? in the pages of IM. [For more on X Reps, visit www
.X-Rep.com and see The Ultimate Mass Workout e-book.]
A: I know what you’re getting at, as Rob Thoburn allud-
ed to it in his “Scientific Muscle Building 2” feature in the
April ’05 issue. Overloading the max-force generation New! The sharp black POF T-shirt with the original
point of an exercise may provide unique fast-twitch-fiber classic logo emblazoned in gold can give you that muscu-
activation, while occlusion may do things like pump up lar look you’re after. See page 179 for details.
fluid volume and increase capillary beds—two separate
layers of growth. Plus, with its influx of blood, occlusion
may cause endurance fibers to take more of the initial load Editor’s note: Steve Hol-
during a set of an exercise, so you get more growth in those man is the author of a num-
fibers as well as fast-twitch hypertrophy. That’s another ber of bodybuilding
mass layer. best-sellers, including Train,
It appears that the champs get big by maximizing a Eat, Grow: The Positions-of-
number of growth factors, or layers, which is what I tried to Flexion Muscle-Training
get across in “Mass Hysteria.” I explained that adding X Manual. For information on
Reps, or power partials, to the ends of sets of certain exer- the POF videos and Size Surge
cises is a much more efficient means of attaining pro-style programs, see page 171. For
mass than simply doing set after set on multiple exercises. information on Train, Eat,
For example, by adding X Reps to incline presses, you Grow, see page 77. Also visit
Neveux
take the pecs past failure at the key max-force generation www.X-Rep.com. IM
point, getting much more fast-twitch-fiber activation than
Steve Holman
ironchief@aol.com
Kraig
Feldman Little Brother Steps Out—and Up
to the Top of Teen Bodybuilding
by Rod Labbe
R
ecipe for success: Take antiquated notions are behind us
one part dark good today—though the general public
looks, add a healthy hasn’t quite totally embraced
dollop of charisma, mix bodybuilding and its various
well with 100 percent philosophies. Even within our own
pure aesthetic appeal, ranks we find division and need-
and what do you get? An ideal less derision: Amateurs hate ama-
Presidential candidate? The next teurs, pros tear apart their peers,
governor of California? Close, natural bodybuilders vs. the not so
friends, but no cigar. Try Kraig natural. Everybody else against
Feldman, ’03 Teen National teens.
champ and bodybuilding’s next Wait, did I say teens? And you
evolutionary ideal. thought silly perceptions like that
At least that’s the premise. Face had been abandoned to time.
it, competitive bodybuilding is Think again. Teen bodybuilders
terrifically misunderstood. Until the are still too wild for refined com-
ascent of Ah-nold, men who sculpt- pany. They’re spoken of in hushed
ed their bodies were considered whispers, pointed at from afar,
mentally wanting, light in the dismissed as “not ready,” “imma-
loafers or narcissistic to an alarm- ture,” “undeveloped” and “lacking
ing degree. An athletic physique potential.” Weight-training pro-
was fine, but big muscles needed grams are accepted components
functionality. of organized high school athletics
Strong arms were necessary for worldwide, but any kid going fur-
baseball, and powerful legs came ther opens up Pandora’s locker
in handy for running touchdowns room. The leap into bodybuild-
or skating after a puck. ing—especially on a competitive
Bodybuilders, shockingly enough, level—often leads to obscurity or
built mighty biceps and thighs to worse: burnout by 20, bouncing
show off, intimidate and incite in clubs at 30, recovering drug
lust. Tsk-tsk! Normal, morally up- addict and/or alcoholic by 40.
standing people just did not do And by 50? Brrr!
Comstock
stuff like that. Yet, a few rise above the fray—

We can be thankful that such Mr. Kraig Feldman, among them.
Photo by Pat Lee courtesy of Strengthnet.com

Kraig Feldman

Comstock
Brother to teenage prodigy—and fleeting thing. KF: Without his help and guid-
’00 Teen National champ—Brett ance, I wouldn’t be in the body-
Feldman, collegiate wrestler, aggres- RL: Have you always been well building game, period. Brett always
sive bodybuilder, model and all- built? thought I had potential to be a con-
around good guy, Kraig has his KF: Before bodybuilding? As an tender, although at first wrestling
genetics, focus and potential firmly athlete? Yes, I’ve always been well prevented me from pursuing a
in place. A recipe for success, you built. It’s weird, but I was born with bodybuilding career. Once I had the
ask? Hell, yeah. Let’s talk to him to big calves. chance, I jumped on it! I even lived
find out more. with him while he trained me for
RL: Both you and Brett are the Teen Nationals.
RL: Oh, man, this must be so revolutionizing teen muscle.
frustrating for you, Kraig—all How’d all this craziness start? RL: Your big bro lent some
that sharp teen muscle, and KF: My dad had a small lifting set quality inspiration, then?
your magazine exposure has in our basement, and Brett and I KF: Beyond quality! The lessons
come in dribs and drabs. What’s would play around with the Brett taught me directly and indi-
the deal? weights—to be just like Pop. Every rectly have proved invaluable. He
KF: Hell if I know! Maybe there’s a night we’d do pullups and crunches was my inspiration to wake up and
mind-set where people think a and curls, over and over, like little diet another day. If he could do it,
teenager can’t pack on beef. Good a madmen! That’s basically our start. then, heck, so could I.
Teen Bodybuilding
reason as any, I suppose. Wish I could make it more dramatic Brett’s the best. When we trained,
for you. I couldn’t have asked more out of
RL: They obviously haven’t anyone. He went way beyond his
laid eyes on the sculpted Feld- RL: Is Dad still a jacked guy? duty as my sibling.
man bod! KF: He’s superbly built. Our gene
KF: [Grins] I’m devoted to body- pool is swimming with potential. RL: Whatever fire Brett lit
building, and reaching any goal under your ass, it produced an
requires 110 percent labor-intensive RL: No doubt. Brett’s a frickin’ exceptional bodybuilder.
dedication. It’s cool to be recognized house. Did he pave the way for KF: Thanks, but I have a ways to
for my efforts, but fame’s really a you? go before I’m truly exceptional.

time isn’t a priority, I don’t think it
should be forced.
RL: But your physique tells a

different tale.
KF: Bodybuilding’s a path given
to me, and I do like the feeling of
being in shape. No way would I go
to the gym unless I enjoyed it! Since
I’m an athlete with a lot of years
under my belt, working the weights
is almost second nature.
RL: What’s your training

schedule at present?
KF: The off-season split goes
something like this: Monday: chest
and bi’s; Tuesday: legs; Wednesday:
delts and tri’s; Thursday: back and
light bi’s; and Friday: light chest,
light tri’s and abs.
RL: Most bodybuilders go a

little nuts during the off-sea-
son. Are you seriously chowin’?
KF: Uh-uh! Moderation is key. I
gotta maintain abs in case I’m
called for an appearance. Other-
wise, gimme food! I eat to grow, but
if I see something delicious, I’ll
devour it.
RL: Brett’s played an instru-

mental part in your bodybuild-
ing career. Has he prepped you

from day one?
KF: Yep, beginning with my first
contest, the Philadelphia Classic, a
Teen Nationals qualifier. I’d dieted
very little and only cut water. The
Teen Nationals was 10 weeks away,
and I didn’t want to peak and mess
up my chances.
RL: How long did your body and mind felt entirely worn RL: A madhouse backstage?
wrestling thing last? down. After the first semester I quit KF: No, actually everyone
KF: I played soccer until I was a wrestling and changed my disci- seemed open, friendly and accom-
sophomore in high school and quit pline to bodybuilding. modating. The pump room was a
to focus on wrestling. I wrestled at Brett set up all my summer lifting small high school gym, with people
Rutgers University my first semester routines, so trainingwise, very little crowded around, all doing their own
and then quit that too—for body- changed. The big difference had to thing. Nobody copped an attitude
building. I originally started lifting do with dieting. Because I was a or anything. We were very laid back.
in ninth grade to increase mat division 1 collegiate wrestler, I
strength. At Rutgers I wrestled as a thought I’d hang with bodybuilding, RL: But it had to be a nerve-
Teen Bodybuilding
freshman but slowly found myself no sweat. Whoa, major mistake! wracker—especially onstage.
falling out of love with the sport. Dieting’s everything to a KF: More in anticipation. I’d been
bodybuilder. onstage in front of people before, so
RL: And, brutha, when that large crowds don’t bother me. My
love’s gone, there ain’t no gettin’ RL: If you hadn’t already been adrenaline and self-confidence
it back! a top-flight athlete, would you spiked, and the fans were support-
KF: You said it! What I dreaded have chosen bodybuilding? ive. Considering how bodybuilding
most was wasting a whole day in a KF: Probably not. I love to eat competitions work, I’m grateful my
stuffy gym for a tournament. My and have a little fun, and if gym first one went well.

Kraig Feldman
RL: You’re the ’03 Teen Na- RL: Are you and Brett collabo-
tional champ. Stakes were rating on any special projects?
higher, and I assume the pump KF: Something’s always in the
room atmosphere wasn’t exact- works. Brett and I have calendars
ly convivial. and a just-finished video, and we’re
KF: Things felt different, yeah. A both doing a lot of writing,
bit tense and edgy. No one talked discussing training, dieting and
unless it was to ask for help with oil other aspects of bodybuilding.
or to use some weights. I’m a friend- Every time I turn around, there’s a
ly guy, but even I kept a low profile. new project.
RL: Is that when reality hit? RL: Tell us about the

KF: Wow, did it! And what a rush! StrengthNet gig.
I was at the Teen Nationals, com- KF: I met Adam Silver, president
peting against America’s finest. I of Strengthnet.com, at the Teen
was psyched. Considering my Nationals in Pittsburgh. He was
brother won the title in 2000, peo- representing Repetrope and asked if
ple had high expectations of me. I I’d like to do a photo shoot for
tried not to think about it. Strengthnet. An excellent opportu-
nity, so I grabbed it.
RL: The feel going in—frantic
or confident? RL: Ever consider runway
KF: Confident. And relaxed. But I fashion stuff?
didn’t have any solid plan, you KF: At 5’7”, I’m too short. With
know? Now that I’m looking at fu- my height and physique I’m more
ture contests, I’ll be mentally pre- suited to doing physique studies.
pared as well as physically ready,
and I won’t perform any worse than RL: Details on the video with
my very best. There’s an ebb and Brett?
flow with every sport; I just have to KF: Ah, the video. There’s an
get acclimated enough to find it in accomplishment. We had more than
bodybuilding. 500 minutes to chisel down to a
usable amount. It covers my pre-
RL: Was it a given that you’d contest training, including posing,
win the overall? and discussions with Brett about
KF: Not for me. I didn’t go into it diet, supplementation and mind-
thinking I’d take the show hands set. An excellent video for young
down, but I had confidence for a and upcoming bodybuilders or the
small victory. That’s how I approach bodybuilding enthusiast.
all my sporting events. Otherwise,
what’s the point? RL: Are you designing your
bodybuilding career or taking
RL: Training with Brett things one step at a time?
must’ve given you an edge. KF: It’s not easy to plan a body-
KF: Of course! Brett knows my building career when you’re in col-
body because it’s similar to his. With lege. My studies come first. That
the knowledge he’s accumulated via doesn’t mean I won’t be competing,
competing and schooling, Brett was time permitting. Where all this takes
able to elevate me above the pack. me, who can say? It’s early in the
game.
RL: Any postcontest fallout?
KF: All kinds, and it’s still hap- RL: Competitive bodybuild-
pening. I signed with StrengthNet as ing isn’t a cheap endeavor. Do
one of their models. There’s our you have a sponsor?
Web site and personal appearances KF: My folks, bless their hearts,
and my Yahoo group too. have been graciously helping me
out. Otherwise, I’d have to quit
RL: I can tell you’re lovin’ school and find a good job. No
every minute of this. Good for sponsor yet, but I’m actively looking
you. for one.
KF: Hell, why shouldn’t I? It’s
awesome! When I stop to take a RL: The grocery bills alone
breath and think about what’s goin’ must be astronomical.
on, I freak! KF: Oh, man, don’t go there! I
Kraig Feldman
Kraig Feldman’s Training

Monday: Chest, Biceps
Bench presses (pyramid) 5 x 15-2
Incline presses 4 x 7-9
Flat-bench flyes 4 x 7-9
Dips 4 x max
Cable crossovers 4 x 25
Dumbbell curls 4 x 7-9
Cable hammer curls 4 x 7-9
Preacher curls 4 x 7-9
Tuesday: Legs
Squats (pyramid) 5 x 15-2
Comstock
Leg presses 4 x 7-9
Stiff-legged deadlifts 4 x 10-15
Walking lunges 3 x 50 yards
can’t expect Mom and Dad to keep as I do, it’s no
Wednesday: Delts, Triceps
footing the bill; if any sponsors are wonder he’s suc-
Behind-the-neck presses (pyramid) 5 x 15-2
reading this, please, drop me a line. cessful. That’s the
Lateral raises (drop sets) 3 x 10(10)(10)
kind of guy he is—
Machine rear-delt laterals 4 x 7-9
RL: How would you deal with a powerhouse.
Bent-over laterals 4 x 7-9
this scenario: I’m a 15-year-old
Lying extensions 4 x 7-9
guy with dreams of becoming a RL: And when
Pushdowns 4 x 7-9
bodybuilder. My only experi- you gave up
Standing cable extensions 4 x 7-9
ence in the weight room has wrestling for
been lifting for football. What bodybuilding, Thursday: Back, Biceps (light)
else should I do? were your folks Pullups (warmup) 3x8
KF: The most important thing happy? Deadlifts (pyramid) 5 x 15-2
any young athlete can do is eat— KF: No-o-o, not Pulldowns 4 x 7-9
healthy stuff, not junk. Never be at first. It was a Seated cable rows 4 x 7-9
hungry! Being hungry means you’re little more difficult One-arm dumbbell rows 4 x 7-9
not eating enough. Beyond that I’d for them; my dad Double-biceps cable curl flexions 3 x 15
say augment your regular football still wishes I’d Cable curls 3 x 15
training regimen and develop it into stayed with Preacher curls 3 x 15
a bodybuilder’s program. Then wrestling. Just the
Friday: Delts (light), Triceps (light)
you’ll be training not only for same, they’re both
Machine presses 3 x 15
strength and endurance but for proud of their
Machine lateral raises 3 x 15
muscle proportion, mass and aes- boys and wouldn’t
Machine rear-delt laterals 3 x 15
thetics as well. change our ac-
Machine extensions 3 x 15
complishments
Machine pushdowns 3 x 15
RL: Excellent advice. for anything.
Cable pushdowns 3 x 15
KF: It’s a basic plan, and the re-
sults can be golden. RL: Brett’s Abs (three times a week)
been such an Decline crunches 3 x max
RL: Speaking of golden, be- influence, and Leg raises 3 x max
fore you began making waves, you guys have Weightless twists 3 x 100
Brett blazed the bodybuilding an incredible Calves (three times a week)
trail. What did your parents relationship. Donkey calf raises 4 x 10
think of their son becoming That’s cool to Standing calf raises 4 x 10
one with the iron? see bros sup-
KF: Our parents support us in porting one Other exercises
Teen Bodybuilding
whatever we do, but when Brett another. Kraig also tries to do six sets of pullups six times a
decided to try bodybuilding, it was KF: I respect week to failure, three sets of back extensions for his
more or less as a default sport. He’d Brett. He’s a better lower back three times a week and three sets of
had some injuries, and they set him person because of incline rows three times a week.
back. Brett’s someone who loves bodybuilding, and
athletics, and not being able to play I hope to evolve Note: All exercises and rep ranges depend on what
bothered him tremendously. Body- the same way. he did the prior week and what bodyparts he feels
building has provided a good outlet Remember, he’s are lacking.
for his drive and determination. had injuries, and
Understanding my brother as well that adversity has

Kraig Feldman
allowed me to see him in a bodybuilder in their

different light. There’s no one midst?
like my brother—no one. KF: I’ll split it into two
reactions. Group 1 isn’t quite
RL: Word is you also sure what bodybuilding
think highly of Jay Cutler. entails and thinks it’s just a
KF: Jay’s the bomb! He’s cool thing. They like me for
never out of shape and has who I am instead of what I
brought bodybuilding to a do. Group 2 consists of the
whole new level. That’s what guys who are more about
makes an innovator. bodybuilding, so they appre-
ciate my accomplishments,
RL: You’ve advanced from especially since I’ve begun
unknown to contender in competing.
an infinitesimal amount of As my size has become
Comstock
time. Do you ever think, more noticeable, it’s had an

cripes, am I lucky or what? unusual effect—people are
KF: Luck has nothing to do afraid of me. I’m an amiable
with it. Instead, I consider myself RL: You’ve been blessed with fellow and like nothing better than
genetically gifted—with a good outstanding aesthetics; no won- talking about the sport, but in social
work ethic. I use my talents to their der you’re into modeling. situations and such, strangers keep
full ability. Luck is for guys who KF: Aesthetics entered the picture their distance.
don’t cover the bases. And you just as I trained bodybuilding specific. I
gotta bust your ass. No matter what lift to keep my body symmetrical RL: Are you a good judge of
it takes, I’ll continue to tackle body- and proportioned, something both your own physique?
building—and life—with determi- contest-worthy and marketable. KF: I try. Oh, man, do I try. But it
nation. makes me crazy ’cause there’s always
RL: So why did you choose something I want to improve. It’s a
RL: Where’d you grow up? Rutgers? typical bodybuilding lament. You’ve
KF: Doylestown, Pennsylvania. KF: Because of its excellent heard the drill.
Still home, sweet home. wrestling program. A lot of colleges As a competitor, an athlete, you
were interested in me, and Rutgers must be aware of weaknesses before
RL: Athletics and the Feld- offered the most. They’re perfect for your opponent capitalizes on them. I
mans go hand in hand. Can you my academic needs. Plus, the cam- study my faults like Sherlock
remember a time when you pus is close to home. Holmes—nothing escapes me.
weren’t involved?
KF: Well, I wasn’t shooting bas- RL: Is your major exercise- RL: Are you as critical about
kets as an infant, but we’re a sports- related? your modeling photos?
minded family. My favorite KF: [Chuckles] How’d you guess? KF: I have a greater sense of ap-
childhood activities were soccer It’s exercise science. I’ll either go to preciation when I see my modeling
and wrestling. I began organized physical therapy school or some shots. The StrengthNet pics were
soccer at four and played until my kind of graduate school for outrageous. Funny, whenever I look
sophomore year in high school. sportsmedicine. in the mirror, I don’t see that guy.
RL: And wrestling? RL: You’re earning a degree RL: Who do you see, then?
KF: I first hit the mat at age six. and not throwing caution to the KF: A happy and proud individual.
four winds. I dig that. Someone self-confident and aware.
RL: My senses tell me you KF: It was my choice, and I’m not I’m improving. What I like most
were a rambunctious kid. knocking those who choose a differ- about myself is the ability to see
KF: Goofy is more like it. And ent path. Success can be found in things as they are and not merely
also very independent. I wore sundry ways. how I wish they’d be.
bright clothes and loved the whole
’80s style. My first singlet was yel- RL: College isn’t all books and RL: We touched a little on your
low with small blue flowers, and I classes—there’s the party scene, having an open personality. Are
Teen Bodybuilding
thought it was the meanest looking too, an important part of a bal- you also an accepting person?
thing! I’d pace back and forth and anced education. KF: Without question! I think of
smack my head to psyche out my KF: Who doesn’t hang loose every myself as open-minded, sociable,
opponent [laughs]. A six-year-old now and again? I’m no different. But inclusive and friendly. I love meeting
punk! partying doesn’t build muscle. My people in the bodybuilding and
It helps to have an outgoing thoughts are never far from the gym; fitness worlds. Since I have the natu-
personality when you’re trying to that’s where I like to hang loose. ral instincts of an athlete, I tend to
make headway in sports. Nurturing drift toward that crowd. Just the
a fan base is part of public rela- RL: How does your posse feel same, some of my best friends
tions. about having a title-winning haven’t played a sport since middle
Kraig Feldman
Kraig Feldman’s Diet

Breakfast
12 egg whites
1 cup oatmeal
Meals 2, 3, 4, 5
1 cup broccoli
1 whole sweet potato
1/2 pound chicken or fish
Meal 6
1/2 pound fish
1 cup broccoli
Note: His diet changes from
week to week, depending on his
conditioning. For example, he
may add steak, reduce his carb
intake and so on.
“It’s not easy

and his crew all lifted together.
to plan a People always cite “Pumping
bodybuilding Iron” as an example of how terribly
bodybuilding has changed, but it
career when hasn’t—not really. Whenever I meet
you’re in a competitor, there’s instant cama-
college.” raderie between us.
Prepping for a contest and all the
shit that goes along with it is a
baptism of fire. Hardcore body-
builders tend to stick together,
school. KF: I’d be naive to think it hasn’t. making for a stronger sport. Suc-
I tend to enjoy simpler things, like Brett won the Teen Nationals in cessful bodybuilding isn’t a cake-
the company of family and friends. 2000, so my name moved through walk, and I have immense respect
I’m in my best mood when the the bodybuilding circuit pretty fast. for any competitor.
weather’s nice. Ice cream can snap Not so much that it helped me win,
me out of a bad mood instantly. per se, but I was on a lot of people’s RL: You’re contemplating a
Frozen yogurt, custard, banana splits, minds. When push came to shove, I high-profile bodybuilding
whatever—they all work for me. had to compete on my own merits future. Is a pro card part of the
One thing that does irk me is as a bodybuilder. scenario?
when people isolate themselves in KF: Before I can project or pre-
worlds defined by ignorance, with- RL: Is bodybuilding a healthy dict, I’ve got to put my academics
out bothering to broaden horizons. endeavor? in order. I love bodybuilding, and a
That’s why there’s prejudice and KF: Yes and no. Whenever com- pro card would be wonderful, but if
hatred—it’s ignorance and an in- petition is discussed, health is I concentrate too much on what’s
ability to comprehend the other tossed out the window. Your body gonna happen, I forget what is
guy’s point of view. experiences agonizing stress, and happening, you know?
precontest is unreal. Any sport at a
RL: Well said. You could also high competitive level loses health RL: Besides the benefits of
be describing competitive aspects, whether it’s bodybuilding, fitness, what has bodybuilding
bodybuilding. wrestling or soccer. Off-season, on given you?
KF: The sport’s something of a the other hand, bodybuilding can KF: A chance to help others and
Teen Bodybuilding
microcosm, encompassing all types be very healthy, as long as you’re share what I’ve learned. Pro body-
of personalities. eating quality calories and essential builders guided me as I worked my
nutrients. way up—and I’ve never forgotten
RL: Bodybuilding’s also a their kindnesses. Now I plan to do
political landscape, and unless RL: Does it bother you that my bit.
you score contracts or are in camaraderie has been lost in
with the mags, you’re at a disad- the iron world? Editor’s note: For more on
vantage. It can even hurt at KF: I know where you’re going Kraig and his brother Brett, visit
contest time. Has politics af- with this—you’re referring to the www.brettfeldman.com. IM
fected you? “Pumping Iron” days, when Arnold

Supplement Scientist Jeff Golini Analyzes
Creatine and Explains Why Kre-Alkalyn
May Be the Latest and Greatest C-Bomb Ever
• by Steve Holman •
Neveux \ Photo illustration by Christian Martinez \ Model: Jonathan Lawson
o question that creatine has stood the test of ment powerhouse than ever. Why? Because it solves
time in the fickle bodybuilding world. While a problem thats been a closely guarded secret in
size-and-strength supplements come and go the creatine industry: Creatine is highly unstable in
faster than J.Lo can say, I do Remember chromi- liquid and can rapidly convert to useless creatinine
um?creatine burst on the scene in the late 80s and before your body can assimilate very much of it. You
is still going strong in various incarnations. Most have to take loads of standard creatine to get even
bodybuilders wouldnt think of training without it. small amounts into your muscles, as a lot, if not most,
(After hearing claims of 10 rock-hard, steroid-free of it converts to creatinine before it reaches that final
pounds of muscle gained in less than a month, who destination. In fact, creatinine is the cause of all the
can blame them?) side effects of creatine supplements, not creatine
The latest creatine innovation, Kre-Alkalyn, has the itself. If your creatine gives you stomach distress, its
potential to make creatine even more of a supple- because too much is converted to useless creatinine.

IRON MAN Research Team
Jeff Golini JG: Yes, at one point I carried more than 270 pounds
helped perfect on my frame in hard condition. I competed in quite a
few contests and won the ’88 Mr. Natural California Pro-
and then Am.
introduce IM: What led you to creatine and a desire to
Near-Infared make it better?
Analysis to JG: I started using creatine in 1988 and got good re-
the sults—but I also got some unpleasant side effects.
supplement IM: So your stomach led you into supplement
and science?
JG: [Laughs] Yes, I guess you could say that. I wanted
nutraceutical to solve those problems and make creatine better. It
industry. started when I noticed that all creatine-purity tests were
performed on dry samples. I thought it would be much
more advantageous to see what actually happens to
creatine products once they’re activated with fluid.
IM: And you used your NIR testing technology
to do that?
Scientists will tell you that all creatine breaks down JG: Yes, I helped perfect and then introduce Near-
into creatinine. In fact, it’s what remains after your Infrared Analysis to the supplement and nutraceutical
muscles use creatine for energy, a natural exhaust, so industry. It’s now also used extensively in the pharma-
to speak. That should only happen after your muscles ceutical industry for purity testing. It’s fast and amazing-
get the explosive benefits, not before—which is where ly accurate. It will test and certify every single molecule
Kre-Alkalyn comes in. It obliterates early creatinine in a compound.
conversion, sending 100 percent of its creatine pay- IM: Impressive. So NIR testing was a
load to your muscles, according to its creator, body- breakthrough because it allows scientists to
builder-turned-scientist Jeff Golini. more precisely analyze a compound in the form
Let’s quiz him on how he unlocked the mystery in which it’s used by the body?
behind creatine’s instability in liquid and what his JG: Correct.
new creatine solution can do for your muscle gains. IM: And what did NIR show when you tested
IM: So, according to my research, you’re not a various creatine products?
pencil-neck scientist trying to tell body- JG: A lot of them had very little creatine left once
builders how to get bigger. You actually have prepared and ingested. Most of it had converted to crea-
lots of in-the-trenches experience. tinine, a useless by-product.

IM: That would explain why provides you with a 10 to 20 percent

some people, so-called nonre- increase in your available creatine
sponders, get very few results pool. That’s why you may still expe-
from creatine—it almost all rience some results with standard
converts before it makes it to creatine.
the muscles. In fact, I’ve heard IM: So your Kre-Alkalyn crea-
of some bodybuilders taking tine, in a sense, provides a
up to 25 grams a day. much more concentrated form
JG: Some people have to take of creatine.
that much to get enough pure crea- JG: Right—because very little, if
tine to the muscles for even a small any, is degraded to creatinine. I
size-and-strength response. That’s guess you could call it creatine
because the majority of it is con- concentrate.
verted to creatinine. I can only IM: Would you say it’s five to
imagine the stomach distress 10 times more effective than
caused by that much creatinine. standard creatine?
IM: So you figured out a way JG: It depends on how you look
to stop or reduce that conver- at it. If unbuffered creatine
Golini in his sion? degrades by 90 percent in liquid
JG: After extensive testing, I and/or stomach acid, then Kre-
competition days. He found the reason creatine is so Alkalyn would be 10 times more
won the ’88 Mr. unstable and converts to creatinine effective because it remains 100
in liquid. The problem is creatine’s percent stable. That’s 10 percent vs.
Natural California low pH level. I developed a method 100 percent, or 10 times.
Pro-Am. of taking creatine’s pH to 12, and IM: Do you believe your
miraculously the conversion to product is the end of the line—
creatinine stopped dead in its the best creatine product that
tracks. is possible?
IM: And the result was a JG: Well, look at it this way: If
much more potent creatine someone figures out a way to stabi-
without side effects? lize creatine other than manipulat-
JG: Exactly, a 100 percent stable ing its pH levels, would it work any
creatine. It’s even patented as pH- better than Kre-Alkalyn? The key
Correct technology [#6,399,661]. word is better. Kre-Alkalyn is al-
The various testing results are avail- ready 100 percent stable—and you
able at our Web site, www can’t do any better than 100 per-
.getkre-alkalyn.com. You’ll see the cent. Also, once you’ve saturated
results of everything from standard your cells with creatine, they simply
powdered creatine to the efferves- won’t take in any more, regardless
cent varieties. All of the creatinine- of the form or type.
conversion values are shown. IM: I’ve made good gains
IM: Back to bodybuilders with creatine and haven’t had
who take, say, five grams a day any of the side effects. Tell me
and get results. If so much cre- why I should try Kre-Alkalyn.
atinine conversion is happen- JG: Three important reasons:
ing, why are people able to 1) The single biggest reason to
make any gains at all on regu- use creatine is to achieve results.
lar creatine? But if the majority of each dose you
JG: Your body naturally produces take is converting to creatinine, can
about two grams of creatine a day. you really be 100 percent sure
When you supplement with five you’re getting the most from your
grams, or 5,000 milligrams, you’ll current brand? Or are you actually
likely only get the benefit of 200 to just getting by and short-changing
400 milligrams of actual creatine— yourself?
and about 4,600 milligrams of use- 2) When your creatine converts
less, potentially toxic creatinine. to creatinine, it means you’re ulti-
Most of the creatine is degraded mately wasting good money. Like
when it’s added to liquid, and then most people, I’m sure you work way
even more is broken down as it too hard to make that money in the
passes through your acidic stom- first place.
ach. Nevertheless, the 200 to 400 3) Even if your brand only con-
milligrams that do make it through verts to creatinine by a mere 1 per-
cent, do you really want JG: I recommend taking the entire dose first thing in
even that much extra the morning. Here’s why: When it comes to getting the
toxin in your body? most benefit from creatine, consistency is the key. So if
While I certainly don’t someone takes their dose first thing, they won’t forget
want to resort to using to take it later.
scare tactics to make Most people believe they have to take it just before
my point, consider the their workout, but in reality all you’re trying to do when
fact that even though using creatine is maximize your stores for maximum
many studies show performance. So when your stores are topped off, the
using traditional crea- tank is full. Therefore, you’ll get the benefit from Kre-
tine supplements to be Alkalyn whenever you work out—much the way your
fairly safe short term, car sits with gas in the tank, ready to go when you turn
we simply don’t know the key. Even so, we do have many users who report to
what the long-term us that they’re getting good results by taking half a dose
“If unbuffered effects of excess creati- before training and the other half after.
creatine degrades nine are. In fact, evi- I also recommend that people use the same amount
dence is quickly each day, whether they’re training or not. And no need
by 90 percent in emerging that may link to load or cycle ever.
liquid and/or long-term creatinine By the way, this technology is available to any com-
exposure to kidney pany that wants to upgrade its own creatine technology.
stomach acid, then failure and other ail- We’re not interested in keeping it all to ourselves, and
Kre-Alkalyn would ments. But only time we hope other companies don’t see Kre-Alkalyn as
will tell which studies another competing product. Since we’ll make it avail-
be 10 times more are correct. able to anyone, we hope they see it as a breakthrough,
effective because it The bottom line is, rather than just a threat to their bottom-line. Basically,
why take chances and it’s like going from a VCR to a DVD.
remains 100 percent waste good money IM: I’m certainly willing to give it a test drive.
stable. That’s 10 when you don’t have
to? Editor’s note: Get two 120-capsule bottles of Kre-
percent vs. 100 IM: Good points. Alkalyn creatine for only $49.95 plus shipping (you save
percent, or 10 So when is the best $30!). Call Home Gym Warehouse at (800) 447-0008 and
time to take Kre- ask for the Creatine K-Boom Kre-Alkalyn Special. Or
times.” Alkalyne creatine? visit www.home-gym.com to order. IM

Heavy Duty Heavy Duty Heavy Duty Heavy Duty Heavy Duty
Heavy
Duty Mentzerian Q & A
by John Little
The Role of Realistic Goals

Q: I’m a newcomer to bodybuilding and am keen to gain as
much muscle as I can over the next year using Mike’s Heavy
Duty program. How much muscle can I realistically hope to
gain?
A: The answer to your question depends on several factors: your age,
training history and, of course, your genetics. Mike had clients who gained
20 to 30 pounds in several months, but most of them were grossly under-
weight to begin with. As they adjusted to having the proper training stress
and getting the right nutrition, their bodyweight stabilized.
Those who’ve been engaged in serious bodybuilding for more than a year
have probably noticed that their gains have slowed down. That can be at-
tributed to several factors, primarily that they’ve adapted to a certain level
of training intensity. It will take an increase in your training intensity—and
corresponding decreases in your training volume and frequency—for your
body to grow more muscle. While I’ve never seen the results of studies that
might reveal exactly how many pounds the average bodybuilder gains in the
course of one year of hard training, I think that most experienced body-
builders would agree that a five-pound gain of pure muscle tissue—as op-
posed to five pounds of bodyweight—would be a considerable achievement.
(continued on page 124)
Heavy Duty Heavy Duty Heavy Duty Heavy Duty Heavy Duty
Model: Mike Mentzer

HHeavy
e a v yDuty
Duty Heavy Duty Heavy Duty Heavy Duty Heavy Duty
Your training
results will average gain being 4 1/2 pounds.
be largely Those figures may offer hope to
trainees who are disappointed with
determined similar gains.”
by genetics. Your results will be largely deter-
mined by genetics as well as the
amount of effort you put into your
training and whether you get suffi-
cient recovery time between your
intense workouts.
Innate Adaptability
Q: Why is it that some
people in my gym seem
to grow bigger each
week, while others who
are doing essentially
the same workout are
continually struggling?
A: The answer in two words is
Neveux \ Model: Randy Vogelzang

innate adaptability. According to
Mentzer:
“We’ve all witnessed the
Sisyphean efforts of the zealot who
seems to train harder than anyone
yet never shows any visible signs of
improvement or situations in which
two individuals follow the same
(continued from page 120) Five 1970s and ’80s was Danny Padilla, a training protocol but while one
pounds of muscle tissue may not man who won the Mr. Universe title makes good progress, gaining seem-
sound very impressive, but if you in Nimes, France, weighing a very ingly at every workout, the other
could sustain that rate of growth for muscular and cut-up 165 pounds. appears to make no progress at all.
five years, you’d end up some 25 Mike once wrote about Padilla: Since genetically determined traits
pounds of muscle heavier. As Mike “I recall Danny telling me that 10 such as height, sunlight-stress toler-
once pointed out: years prior to that contest, when he ance and intelligence are expressed
“If you could envision that much first began training, he weighed a across a broad continuum, it oc-
beefsteak laid out in front of you on meager 120 pounds. That represents curred to me several years back that
the dinner table, you’d then get a gain of 45 pounds spanning a 10- the ability of the human body to
some idea of just how much meat 25 year training career, with the yearly tolerate the (continued on page 128)
pounds of muscle is—enough to
transform the average 155-pound
American male into a veritable
Hercules at 180 pounds of solid, cut-
up muscle.
“Remember, too, that of the aver-
age American male’s 155 pounds of
bodyweight, the actual muscle com-
ponent is roughly 20 pounds, with
the remainder being bone, water, fat
and waste materials. Given that fact,
a muscle-weight gain of 25 pounds
0HQW]HULDQ4 $
over five years would represent a “A muscle-weight

transformation that would more gain of 25 pounds
Neveux \ Model: Greg Adler
than double his existing muscle over five years would

mass.” represent a transfor-
Mike was fond of pointing out mation that would
that one of the most massively mus-
cled bodybuilders from the late
more than double the
average American
male’s muscle mass.”
HHeavy
e a v yDuty
Duty Heavy Duty Heavy Duty Heavy Duty Heavy Duty
(continued from page 124) that can only be accu-

stress of exercise—par- rately assessed in retro-
ticularly high-intensity spect, you’ll never
exercise—would likewise really know what you
be expressed across a might achieve unless
broad continuum. you train hard and go
“Even a casual obser- on to realize that po-
vation will reveal that, tential. Arnold
with regard to height, Schwarzenegger had
there are tall people at no way of knowing,
one extreme and small when he started train-
people at the other; with ing at age 15, what his
regard to sunlight-stress future held. It was an
tolerance, there are unrelenting drive and
light-skinned people ambition that made
who burn easily (includ- him achieve so much
Neveux \ Model: Steven Segers

ing those genetic in the sport of body-
anomalies known as building.”
albinos) and dark- In other words, train
skinned people who can Exercise is a form of hard, get adequate rest
spend hours in direct and train with an eye
stress to the body.
sunlight with little to no toward making
burning at all. Similarly, progress at each work-
there are those who have out, and you’ll have
low, almost nonexistent done all you can to
IQs at one extreme and optimize your innate
genius IQs at the other. adaptability to exercise.
And, of course, there are
almost as many variants Editor’s note: For a
within the gradation of complete presentation
high to low as there are of Mike Mentzer’s
individuals.” Heavy Duty training
A similar situation system, consult his
exists with regard to books Heavy Duty II
one’s genetic ability to and High Intensity
tolerate and respond to Training the Mike
the stress of exercise. Mentzer Way, available
Exercise is a form of through the ad on page
stress to the body, just as 168 of this issue, from
ultraviolet light is a Home Gym Warehouse,
stress. Just where in the (800) 447-0008, or by
Neveux \ Model: Mike Dragna
continuum of innate Your ability visiting Mentzer’s offi-

adaptability to exercise to adapt to cial Web site,
stress you fall is deter- stress is www.mike
mined by your genetic largely mentzer.com.
predisposition for toler- John Little is avail-
ating and adapting to it.
genetic. able for phone consul-
If you can adapt quickly, tation on Mike
you’ll have the opportuni- “You’ll never really know what you Mentzer’s Heavy Duty
ty to train a little more might achieve unless you train training system. For
frequently. (Whether it rates and information,
would be desirable, how- hard and go on to realize your contact Joanne Sharkey
ever, is another question.) potential.“ at (310) 316-4519 or at
If you fall somewhere on
the other side of the continuum, to keep in mind that limits will www.mikementzer.com, or see the
0HQW]HULDQ4 $
however, it will be impossible for always exist, and, as these limits are ad mentioned above.
you to tolerate and adapt to fre- probably of a genetic nature, there Article copyright © 2005, John
quent training sessions and you’d is little we can do to alter them. So, Little. All rights reserved. Mike
be better advised to take such stress if you have made an honest assess- Mentzer quotations that appear in
in moderate doses and infrequently. ment of your potential and realize this series provided courtesy of
As Mike once pointed out: that you are limited, don’t despair. Joanne Sharkey, © 2005 and used
“For the moment it is important As a person’s potential is something with permission. IM

Free download H e a vimbodybuilding.com
from y Duty Heavy Duty Heavy Duty
Illustration by Larry Eklund

Red
The
Zone Russian Pavel Tsatsouline’s Unique

Perspective on Muscle Building,
Strength and Kettlebell Training
by Ori Hofmekler • Photography by Michael Neveux
P
avel Tsatsouline is a former So- Power to the People! and The Russian
viet Special Forces physical- Kettlebell Challenge (Dragon Door
training instructor, currently an Publications, dragondoor.com). Pavel’s
SME (subject matter expert) for approach, in particular his kettlebell
the United States Marine Corps, the training, has been considered by many
National Nuclear Security Adminis- sports and strength experts to be bru-
tration/U.S. Department of Energy tal and effective.
and the U.S. Secret Service. Pavel The following discussion presents
brought to the U.S. a traditional Rus- ideas that may be controversial or even
sian training method that historically revolutionary. Nevertheless, body-
produced some of the toughest and builders who are looking for alterna-
strongest men on earth. He makes his tive training methods to help break
“low-tech/high-concept” fitness pro- plateaus or gain strength will most
grams available to civilians through likely find this information quite
his best-selling books that include intriguing and useful.

Red Zone
OH: What is a kettlebell? from 766 to 832 in less than a year. The what-the-hell effect notwith-
PT: A kettlebell is a cannonball One of my students, Steve Knap- standing, as a rule you’ll do your
with a handle. It’s an extreme hand- stein, ran a marathon without prac- best by mixing kettlebell training
held gym. Kettlebell training is like ticing running. with specific practice of the exercise
saying: “I’m sick of your metrosexu- OH: How can you explain you want to excel in. To use a mar-
al gyms! I’m a man, and I’ll train like those benefits? tial arts analogy, you will never be
a man!” Lifting a ket- able to express all
tlebell is liberating, your strength in a
and it’s as aggressive punch if you do not
as broadsword play. work with a heavy
It’s a manifestation of bag.
your warrior instinct.
Traditionally, guys OH: Is it possi-
name their kettlebells ble to gain sub-
the way warriors used stantial muscle
to name their mass with kettle-
weapons. They paint bells?
them with their unit’s PT: Yes, you can
coat of arms. They get get outstanding
tattoos of kettlebells. muscle mass gains,
The Russian kettlebell provided your train-
is the Harley-David- ing protocol is de-
son of weights. signed accordingly
and you throw
OH: With such a enough protein and
passionate defini- calories down the
tion of kettlebells, hatch. As a rule of
can you tell me the thumb, to build beef,
benefits of kettle- one should do slow
bell training? kettlebell exercises
PT: Kettlebell train- (grinds), fives (five
ing can deliver ex- reps) or quick lifts of
treme all-around 10s (10 reps). Keep
fitness, all-purpose your rest periods
strength, staying minimal either way.
Muscle Building, Strength and Kettlebell Training
power, flexibility and

fat loss without the “A kettlebell is a OH: Define
dishonor of aerobics. cannonball with “minimal rest
All these benefits a handle. It’s an periods.”
could be extreme hand- PT: As short as
accomplished in no held gym.” you can handle.
more than one to two Russian researchers
hours of weekly train- in this area conclud-
ing—all done with ed that training
one compact and against the clock is
virtually indestruc- significantly more
tible tool that can be effective than self-
used anywhere. paced training with
On top of that, near complete re-
there’s an expression covery between sets.
among gireviks, or Note that the study
kettlebell lifters, involved strength-
called the what-the- endurance and con-
hell effect. WTH is ditioning, not
about getting better at one-rep-maximum
things you have not practiced. My PT: I can’t explain how such strength. Charles Staley has the best
students powerlift heavier, hit hard- seemingly nonspecific training technique for compressing the
er, run faster, bend nails and so on made this happen. But in our broth- bodybuilding rest periods just right.
just from lifting kettlebells. erhood we don’t wait for explana- His site is EDTSecrets.com.
Powerlifter Donnie Thompson tion. If it works, we do it. If the OH: Do you know of people
stopped deadlifting and started WTH effect is the best explanation who gained substantial muscle
kettlebelling. He took his deadlift there is, so be it. mass with kettlebells?

Red Zone
“Save for your pecs and tri’s,

the swing is a total-body
workout and a conditioner
second to none.”
Model: Mike Mahler

PT: Thompson gained 26 pounds want, and the total of both arms is dier-of-fortune types miss is that
in three months on a routine of recorded. The team’s record exceeds without a base of strength they be-
approximately 10x10 of kettlebell 250 reps, and if you can’t put up 180 come very injury prone. It’s no secret
swings and snatches. His training to 190, you’re nobody. that by the time a special operator
partner Haney, a 51-year-old former hits 40, his body is wrecked. A friend
college champion shot-putter, OH: In a related matter, ket- of mine got a medical discharge from
added 15 pounds of muscle on the tlebell training has shown how the U.S. Navy Seals after a severe
same routine. Retired powerlifter a relatively light weight can be back injury. Today he’s as good as
Phil Workman, who already carried great for flexibility and overall new, thanks to a mix of kettlebell
more muscle mass than a human conditioning, but what about lifts, deadlifts and Olympic lifts.
body has the right to, started doing brute strength? Note that unlike other strength
multiple sets of clean and jerks with PT: Inventive gireviks don’t need tools, the kettlebell develops
a pair of kettlebells. His shoulders a heavy barbell to provide progres- strength along many planes and
swelled up to the point where he sive resistance. One of my senior angles and in the extremes of the
was accused of taking steroids. Note instructors, full-contact champ range of motion. This “in-between
that I’m talking about elite athletes Steve Cotter, built a pair of legs as strength,” as Marty Gallagher has
who are not spring chickens here. If strong as any with a grand total of called it, makes kettlebell practition-
it works for them, it should work 140 pounds of weight. How can it ers unusually resilient.
just as well for a beginner. be? Cotter does rock-bottom one- And if you’ve had injuries, you’ll
legged squats, or pistols, with two snap back a lot faster once you start
OH: What is “sustained 70-pound kettlebells. And yes, ket- kettlebelling. My senior instructor,
strength”? tlebell strength has a great transfer Jeff Martone, teaches physical train-
PT: Sustained strength is a condi- to other applications. The man ing, close-quarter combat and a few
tioning concept that describes the flipped an 850-pound tire the first other things at a federal agency. To
strength to hit hard in the 10th time he tried it. say the man has lived hard is an
round, not just in the first. Repeti- understatement. Jeff has had at least
tion kettlebell swings and snatches OH: Given your special-ops 20 nose fractures, his knees and
crank up an elite wrestler’s heart background, it seems odd that shoulders have more zippers than a
rate to 200 in seconds. There is no you are biased toward strength biker jacket—you get the idea. Four
better conditioning method, period. rather than endurance. Please years ago Martone was contemplat-
Just to get an idea of how tough it explain yourself. ing a different line of work as his
can get, the U.S. Secret Service PT: A warrior needs both, but he mileage was catching up to him.
Counter Assault Team developed a can’t afford to ignore strength. Be- Today he can do things he could
special gut-check test for its opera- cause the demands of military ser- never do many years and injuries
tors: 10 minutes of one-arm snatch- vice are so endurance oriented, it’s ago—thanks to the Russian kettlebell
es with a 53-pound kettlebell. You easy to focus on conditioning 100 and our special techniques. Jeff’s
may switch hands anytime you percent. The point that most sol- story is typical.

Red Zone
“The one-arm kettlebell mil-

itary press is the Russian ego
lift, akin to the bench in the
U.S.”
Model: Mike Mahler

OH: Can kettlebells be inte- military press: It doesn’t restrict proving your deadlift and your grip,
grated with dumbbells or bar- your shoulder on the bottom, and it the one-arm deadlift is an exercise
bells for strength training? stretches it on the top. Hang a ket- that serves both of your needs. If
PT: There are two ways to train tlebell on your foot, Russian spec- you want to build up your bench
with the Russian kettlebell. One is to ops style, and you don’t need a belt and your biceps, the maximum
do it in the context of a sophisticat- for weighted dips or pull-ups. As the powerlifting legal width bench
ed program that implements other Philadelphia Kettlebell Club’s credo press would address both of your
strength tools. That’s appropriate goes, “We train with kettlebells in goals.
for athletes and coaches who have case civilization is temporary—
the education, the experience and don’t rely on anything you can’t OH: What are the top kettle-
the hardware. Ethan Reeve’s carry.” bell exercises?
strength program at Wakeforest PT: The swing is the foundation
University is a powerful example of OH: How do you define a min- of Russian kettlebell training. It’s
that approach. imalist? Does it mean one who exactly what its name implies: a
Special operators, martial artists wishes to get maximum impact swing of a kettlebell from between
and other minimalists prefer to use from minimum exercise? your legs up to your chest level.
the kettlebell as a stand-alone tool. PT: You have only so much time The arm stays straight and loose,
The kettlebell can do anything a and energy for training. If you’re and the power is generated by the
dumbbell can do at least as well and pursuing multiple goals at once, hips. The motion is akin to the
with some technical advantages. For find exercises that enable you to kill standing vertical jump, except the
example, the kettlebell provides an two or more birds with one stone. energy is projected into the kettle-
unsurpassed range of motion on the For instance, if your goals are im- bell rather than being used to lift

Red Zone
set of presses or once before each

rep. Don’t fail. If you can’t make
the prescribed reps, do more sets
of fewer reps to make up the total;
Pavel’s for example 3x5, 1x4, 2x3 for a According
books are total of 25. Rest as little as you can to Pavel,
available between sets. Start with a lot lower “The ket-
numbers and build up slowly. tlebell will
at www.
Train three times a week. Stretch. give you
dragon
Eat a cow. Every fourth week take an infinite
door.com. it easy—this means do half the freedom
reps on all your sets.
of lifting.”
OH: What about variety?
PT: If you want variety, no
problem. The kettlebell’s design,
namely a thick, smooth handle
removed from a compact center of
mass, enables you to do a great
variety of powerful exercises. You
the body. Save for your pecs and can swing it between your legs a strength and conditioning sys-
tri’s, the swing is a total-body work- without worrying about taking tem for combative applications. If
out and a conditioner second to your knees out. You can hold it traditional kettlebell training is
none. You must experience the like a regular dumbbell or bottom- akin to aikido, RKC relates to
swing to appreciate its power. up for a grip challenge, or you can karate. A U.S. Secret Service in-
The one-arm kettlebell military palm it like a medicine ball. The structor described the RKC system
press is the Russian ego lift, akin to position of the handle allows as “simple and sinister.”
the bench in the U.S. The rules are dynamic passing of the kettlebell Today RKC is a school of
simple: the fist must be lower than from hand to hand for a great strength. I have a top-notch team
the chin at the start of the press, variety of powerful juggling-type of eight senior instructors who
and the knees must remain locked. exercises. Those drills develop have developed their own branch-
That’s a lot harder than it sounds. dynamic strength and make the es of the RKC system and helped
An overwhelming majority of the body injuryproof along many me refine the foundation. These
bodybuilders who took our 88- planes, unlike conventional linear Americans are advancing Russian
pound kettlebell military press exercise. kettlebell training as the Brazilians
challenge at Arnold’s expo could The kettlebell will give you an have done for Japanese jujitsu.
not do it. infinite freedom of lifting. It has
been said that kettlebells are to OH: How can one get started
OH: What kind of physique traditional free weights what bar- in kettlebell training?
should one get from kettlebell bells and dumbbells are to ma- PT: Our site,
training? chines. RussianKettlebell.com is your one-
PT: The kettlebell swing plus the stop shop. Books, DVDs, a directo-
Russian-style military press make OH: What’s the difference ry of certified instructors, free
up a great program for an aggres- between your RKC system and training articles, a forum, it’s all
sive minimalist who wants to be other modern styles of kettle- there. See what you’re made of.
ready for whatever life throws at bell training?
him and who chooses a doer’s PT: As in martial arts, there are Editor’s note: Next month
physique along the lines of antique hard and soft styles of kettlebell Pavel discusses fat burning,
statues—broad shoulders with just training. The traditional Russian strength vs. muscle, breaking
a hint of pecs, back muscles stand- soft style is characterized by maxi- training plateaus and his favorite
ing out in bold relief, wiry arms, mum efficiency; keeping the un- training program.
rugged forearms, a cut-up midsec- used muscles relaxed; circular, Ori Hofmekler is the author of
tion and strong legs without a hint wavy movements. It evolved into the books The Warrior Diet and
of squatter’s chafing. girevoy sport, the sport of repeti- Maximum Muscle & Minimum
tion kettlebell lifting. I was nation- Fat, published by Dragon Door
OH: Can you give an example ally ranked in G.S. in the 1980s. Publications
of a basic training routine? My RKC is a hard style of kettle- (www.dragondoor.com). For more
PT: Here’s the routine: 5x5 press- bell training born in the spec ops information or for a consultation,
es per arm, 5x10 swings per arm, of the Soviet Union. Hard style contact him at
wrap up with another 5x5 presses. refers to high muscular tension, ori@warriordiet.com,
It’s up to you whether you want to forceful breathing and crisp, linear www.warriordiet.com or by phone
clean the kettlebell once for each movements. RKC was designed as at (866) WAR-DIET. IM

Red Zone
The Kettlebell Solution for Solid Gains in Size and Strength

by Mike Mahler
During the past few years an old-school form of Here are some ideas that work.
weight training called kettlebell lifting has made a
comeback in a big way. That’s largely due to the efforts Add Kettlebells to Your Gym Workout
of top strength coach Pavel Tsatsouline, author of The
Russian Kettlebell Challenge, who imported this exotic One very simple way is to replace all dumbbell work
form of strength training from his homeland, where it’s with kettlebells. For example, instead of doing military
actually practiced as a sport. presses with two dumbbells, use two kettlebells. In-
I know what you’re thinking: “What the hell is a ket- stead of doing curls with a dumbbell, use a kettlebell.
tlebell anyway?” Imagine a cannonball with a suitcase What have kettlebells got that dumbbells don’t have?
handle on the top, and you get the idea. Kettlebells Good question. Kettlebells have thick handles, which
come as light as eight pounds and as heavy as 88 turns just about every exercise into a grip exercise. As a
pounds. They have thick handles, and due to the way result, you get bigger forearms. The thicker handles
they’re built, the weight is always off center, which also force you to contract all of your muscles harder to
helps activate loads of stabilizer muscles. stabilize the kettlebell and hold on to it. Expect more of
Thousands of people have experienced the cardio- a mind/muscle connection with kettlebell training
vascular and muscular-endurance benefits of ballistic than you get with dumbbell training.
kettlebell exercises, such as the clean and jerk and the What’s more, because the weight of a kettlebell is off
snatch. Those are exercises that teach your body to center, your body is forced to recruit more stabilizer
work as one unit; they take muscular-endurance train- muscles to get the job done. The displaced weight is
ing to the next level. Imagine doing several sprints at constantly trying to pull you out, and you have to fight
full power, and you get an idea of what a high-rep set of back on every exercise to control it.
kettlebell snatches feels like. While kettlebell curls and other isolation exercises
In addition to the cardio benefits, many people have can be beneficial, that’s not where the real benefit of
benefited from the tremendous fat-burning effects of kettlebell training lies. The real benefit comes with
hard kettlebell workouts. I’ve had clients lose 30 ballistic exercises such as snatches, swings and clean
pounds of fat in two months of hard kettlebell training. and presses. In addition to working the hamstrings
While anyone who’s done a high-rep set of snatches tremendously, those work the lower back, traps and, in
can attest to the cardio component of kettlebells, few the case of the clean and press, they work the shoulders
trainees realize that kettlebell training is an excellent as well. Such ballistic exercises also teach body syner-
way to increase strength and size. gy—in other words, they teach you how to use several
muscle groups at once—which has obvious benefits for

athletics. For bodybuilders it will ramp up your growth
hormone levels the way that heavy squats do.
In addition to kettlebell ballistic drills, kettlebell core
exercises such as the Turkish get-up and windmill build
a rock-solid midsection in addition to developing
major shoulder stability and flexibility. Bodybuilders
always complain about shoulder problems, and now
you have a method of building stronger and more
stable shoulders that will carry over to improve your
gym workouts tremendously.
I suggest you add one kettlebell ballistic exercise to
each of your gym workouts as well as one kettlebell
core exercise. Here’s an example of a sample routine
with a few kettlebell drills:
Monday and Thursday (upper body)
A-1: Barbell bench presses 5x5
A-2: Kettlebell bent-over rows 5x5
B-1: Kettlebell military presses 5x5
Kettlebell B-2: Weighted pullups 5x5
bent-over Do each pair in antagonistic fashion. In other words,
rows. do one set of A-1, wait 90 seconds, and then do a set of
A-2. Wait another 90 seconds and then do another set
of A-1. Go back and forth until you’ve done five sets of
five on both exercises. Then take a two-minute break
Model: Mike Mahler
and do B-1 and B-2 in the same fashion. Take a one-

minute break, and wrap up with:

Red Zone
Turkish get-ups (per side) 2x5 more reps. For example, if you did 25 total reps on each
Alternate kettlebell curls (per side) 2x5 exercise at workout one, strive to do 26 reps at the next
One-arm kettlebell snatches (per side) 1 x 15 session. Take a five-minute break after doing PR Zone 1
and then proceed to PR Zone 2:
Wednesday and Saturday (lower body)
A-1: Barbell squats 5x5 PR Zone 2: 15 minutes
A-2: Double kettlebell swings 5x5 B-1: Alternate kettlebell military presses
B-2: Kettlebell biceps curls
Follow the directions discussed for the upper-body
workout. Take a two-minute break after you’ve com- Follow the same instructions as described for PR
pleted all sets of A-1 and A-2 and then wrap up with: Zone 1. Take a two-minute break after PR Zone 2 and
then do:
Kettlebell windmills (per side) 2x5
Double-kettlebell clean and push presses 1 x 10 One-arm windmills (per side) 2x5
There you have it: a functional size and strength Day 2: Lower-body focus
program that will address your weak links, build your PR Zone 1: 20 Minutes
shoulder stability as well as your lower back and add A-1: Double-kettlebell front squats
some functional strength to your program. A-2: Double-kettlebell swings
Kettlebell-Only Workout Follow the directions for the previous workout. Once
you’ve completed the PR Zone, wrap up with;
Another option that works very well is to do a kettle-
Turkish get-ups (per side) 3x5
bell-only workout for a month. It’s a great way to switch
up your workouts and shock your body. Plus you can do Try the above program for one month, and give it
them anywhere. You can do them at home or do what I everything you have. Expect to have bigger and more
like to do: Take two kettlebells to a park for a great out- developed shoulders, a strong lower back, thicker ham-
door workout. It’s a terrific alternative for times when strings and forearms that look like Popeye’s.
you’re too busy to make it to the gym. Are kettlebells necessary for getting bigger and
A kettlebell-only program that has worked very well stronger? Of course not! Kettlebells are not magical
for my clients is the EDT/kettlebell combo. EDT (Esca- tools that will transform you from a skinny runt to a
lating Density Training) is the brain child of top mighty man. Variety is the spice of life, however, and in
strength coach Charles Staley. The goal is to do more order to maintain training longevity, you have to keep
volume in less time, increasing intensity and volume, things fun and interesting. I have yet to meet someone
two critical components of getting stronger and bigger. who doesn’t think that kettlebell training is a blast.
Here’s a sample EDT/kettlebell regimen: Many of the exercises are dramatically different from
anything you’ve done before. As a result, you’ll be work-
Day 1: Upper-body focus
ing muscles that you never knew you had and address-
PR Zone 1: 15 minutes
ing areas of your physique that have been neglected.
A-1: Double-kettlebell floor presses
Whether you’re a professional bodybuilder or just
A-2: Double-kettlebell bent-over rows
interested in staying in shape, there’s no doubt that
Start off doing five to six reps per set and go back and you’ll benefit from kettlebell training.
forth between the exercises, taking as little rest as pos-
sible. As fatigue kicks in, lower the reps and take longer Editor’s note: Mike Mahler is a strength coach and
breaks. Your goal is to do as many total reps of each senior kettlebell instructor based in Los Angeles. He’s
exercise in the designated personal record, or P.R., zone working on the upcoming book The Kettlebell Solution
as you can. Record the total number of reps at the end to Massive Gains in Size and Strength. For more info
of each workout. Your goal at the next workout is to do visit Mike’s Web site, www.mikemahler.com. IM
Double-kettlebell floor presses.

Model: Mike Mahler

FEMALE
MUSCLE ’05
Photography by Bill Dobbins
Once again we’re proud to present a
pictorial of female muscle from the
works of photographer Bill Dobbins. His
images of the female form in all of its
incarnations never fail to evoke emotion,
so be prepared. From the heavily
muscled to the sensually toned, Dobbins’
subjects are fascinating—his photos dra-
matic, unique and inspiring. Feast your
eyes on these examples of his art, and let
us know what you think. For more of
Dobbins’ photography, visit
www.BillDobbins.com.
—the Editors
©2005 www.BillDobbins.com All rights reserved.

LENDA MURRAY

VALENTINA CHEPIGA

EVA STEVENS

LENDA MURRAY LEIGH ANNA ROSS
KAREN SMITH

NICOLE ROLLOLOZO

COLETTE NELSON
YAMILE MARRERO DINA AL-SABAH

VIVIANA SOLDANO

’05 IFBB Arnold
Schwarzenegger Classic
Blade RUNNER
Jackson Mows Down the Competition
by Lonnie Teper
Photography by Bill Comstock
COLUMBUS, Ohio—Three wins in
a row sufficed for Jay Cutler. Ronnie
Coleman, who took the crown in
2001, said once was enough. Flex
Wheeler, the champ in 2000, retired
two years ago. So, without a return-
ing titleholder in the 15-man line-
up, the 2005 version of the Arnold
Classic would be especially excit-
ing. Quite appropriate, since the
gala affair would mark the 30th year
that California Governor Arnold
Schwarzenegger and his partner,
Jim Lorimer, have teamed to put on
bodybuilding events in Lorimer’s
Columbus home base (the Arnold
Classic was first held in 1989).
Who would enter the event as the
fave this time around? It was pretty
clear that the winner would come
from the terrific trio of Dexter Jack-
son, Chris Cormier and Gustavo
Badell. Gustavo had slipped past
Jackson and into third place (cost-
ing Dexter 10K) at the ’04 Mr.
Olympia after the controversial
challenge round was initiated. And,
following his win at the IRON MAN
Pro two weeks before the ASC, the
Freakin’ Rican had to rank among
the top contenders to take home
the $100,000 first-place prize
money, along with a new Hummer
and an Audemars Piquet timepiece
priced at 25K.

Jackson, still fuming over his loss
to Badell last October, told me in
Columbus that he was at his all-
time best, and he wanted to place a
bet on whether he was really carry-
ing the 228 pounds he claimed fit
snugly on his 5’6 1/2” frame. For
those who haven’t followed my
long-running debate with Dex on
this matter, I’ve always said Jack-
son’s figures were generous, to the
tune of at least 10 pounds.
We had a chance to settle it at the
press conference at the ’04 IRON
MAN, but Jackson never stepped on
the scale, citing a photo shoot with
MuscleTech as the legit reason for
passing on the opportunity. In Ohio
he asked if I wanted to see him on a
1) Dexter JACKSON
’05 Arnold
1) Dexter Jackson*’
2) Chris Cormier*
3) Gustavo Badell*
4) Lee Priest*
5) Melvin Anthony*
6) Darrem Charles
7) Victor Martinez
8) Troy Alves
9) Mark Dugdale
10) Toney Freeman
11) Shari “King” Kamali
12) David Henry
13) Frank Roberson
14) Art Atwood
15) Idrise Ward-El
*Qualifies for the Mr. Olympia.

’05 IFBB Arnold
scale. I said, “Of course. Do you we never know what we’re gonna
have one in your room?” The Blade get when the 37-year-old hits the
stunned me with a “no,” and so the stage. Sometimes he’s terrific,
great debate continues. If anyone sometimes disappointing. The
really cares, that is, other than Dex former was the case at the ’04 ASC,
and me. where he, controversially, finished a
Cormier has given new meaning single digit behind Cutler and had
to the word enigma. With Jackson— to settle for his fifth consecutive
and Badell of late—you know what runner-up landing. The latter was
you’re gonna get. Chris should be in the case at last season’s Olympia,
the “Forrest Gump” sequel, ’cause where his seventh-place finish was
I’m still dubious about his

veracity regarding the 228
pounds, but the man
looked terrific.
1) Dexter JACKSON

’05 IFBB Arnold
considered very generous by most.
So the stage was set. Place your
bet. At the prejudging Jackson and
Cormier looked exceptional; let’s
call it a coin toss. Chris, at 5’11” and
about 255 pounds, has few flaws
and, when in outstanding shape, is
hard to beat—unless Coleman and,
perhaps, Cutler are in the lineup.
He looked awfully good when he
first stepped foot onstage at the
noon judging on March 5. If he
wasn’t at his best, he was pretty
close. Would this be the year
Cormier gave up his always-a-
groomsman, never-a-groom status?
Jackson was on the money. Now,
I’m still dubious about his veracity
regarding the 228 pounds, but the
man looked terrific, perhaps bigger
than we’ve seen him in the past and
just as sharp. Blade Runner, indeed.
I was leaning toward Jackson as the
men dueled it out on the Veterans
3) Gustavo BADELL
2) Chris CORMIER

Memorial stage
but felt the
evening’s final
two rounds
would provide
the drama’s
outcome.
Badell, about
15 pounds heav-
ier than last
year, when he
placed seventh,
moved into the
elite group
when it came to
the early call-
outs. Gustavo
was thicker than
either Jackson
or Cormier—
check out his
amazing chest
and hams—and
his guns shone,
as always, but as
his shape
5) Melvin ANTHONY
doesn’t have the

aesthetic lines of
4) Lee PRIEST
his two main

opponents, he
looked to be
positioned in
third.
From where I sat, the
biggest surprise was Lee
Priest. Lee is no stranger
to big-time success, for
sure, but after his second-
place finish to Badell at
the IRON MAN, most
didn’t believe he would
contend with the above-
mentioned trio. And,
according to the callouts,
he seemed to be battling
Melvin Anthony and
Darrem Charles for a top
five, not a top-three, slot.
But on this cold winter
evening in Columbus
Priest was sparkling;
much drier than he’d
been two weeks prior and
vastly superior in the
thigh and hamstring area.
His detractors declared
that his lower body wasn’t
6) Darrem CHARLES
7) Victor MARTINEZ
as hard as his upper body.

They said his chest
looked small compared to
those outrageous delts.
They also pointed to a
lack of back detail and
soft glutes. I’ve comment-
’05 IFBB Arnold
ed on the same blemishes

more than once.
However, everybody has
flaws. I’ve pointed them out
on every bodybuilder I’ve
ever seen compete. Look at
what the Blond Myth has
compared to others, not just
what is substandard on his
physique. Who had calves or
arms as good as Priest’s in
this lineup? Who has ever
had better all-around arm
development? Who had
better delts? Who was in
better condition? Priest’s
overall package might have
been his best, and that’s
saying a mouthful consider-
ing his sublime 10-year-plus
tenure as a professional.
As for Anthony and
Charles, Melvin looked a bit
tighter than he did at the IM
Pro; Charles always looks
great to me, but I thought he
might have been five to
seven pounds too heavy to
be at his best. And I know
why he did it: When he was
9) Mark DUGDALE
placed 10th at last year’s

8) Troy ALVES
Olympia—a decision I didn’t

agree with—Charles was told
he was shredded but too
small. So the man put on
some (continued on page 178)

(continued from page 174) size and
wasn’t quite as conditioned as he’s
been in the past.
As Darrem pointed out, and I
totally agree, he shouldn’t be com-
pared to his last look onstage, just
to those competing against him at
the moment. Melvin had better
lines, set off by a 27-inch waist;
Charles was much harder, with
those freaky biceps setting the tone.
A tough call, to say the least.
Troy Alves, (continued on page 186)
10) Toney FREEMAN

11) Shari “King” KAMALI
10) Toney FREEMAN

Jackson was
exceptionally
sharp at the
finals, taking the
two night rounds
unanimously and
scoring a
surprisingly easy
20-point victory.
(continued from page 178) coming off

a strong third-place showing at the
IM Pro, didn’t appear to be quite as
sharp as he’d been two weeks earlier
and, based on the callouts, was
going to be hard-pressed to land in
the top five, his goal in Columbus.
Victor Martinez, the ’04 Show of
Strength champ and ninth-place
finisher at the ’04 Olympia, is a big,
thick New Yorker who said he
weighed 260 (at 5’9”) two days be-
fore the show. Unfortunately, Victor
showed up about 10 pounds too
heavy and, like Alves, didn’t appear
to be destined for a top-five landing.
Mark Dugdale, eighth at the IM in
Jack LaLanne his pro debut, actually seemed even
shows his tighter than he had two weeks past
and looked to be a shoo-in to crack
enthusiasm as the top 10. Toney Freeman, in his
he receives the first ASC, also was sharp and seemed
to have a shot at the elite 10. Free-
Arnold Classic man, the ’02 NPC National overall
Lifetime champion, has a beautiful physique,
but at 6’2”, with long limbs, he still
Achievement needs to add a bit more size to his
260-pound frame to move up in the
Award. lineup.
Shari “King” Kamali, who was
impressive when he finished fifth at
the IM, did not look nearly as good

’05 IFBB Arnold
in Ohio. Kamali was a lot smoother, sharp but lacks the size to give the So much for the judging. In the
and he had a large bruise on his bigger names in the game a run for hours leading up to the finals that
right biceps. Some people were their money—at least at this point in night, the consensus among media
suggesting that he must have torn it; his career. Atwood was the largest and fans was that it would be a battle
I’m not sure what caused the discol- man on stage at 5’11” and 280 between Cormier and Jackson for
oration, but it was definitely notice- pounds but doesn’t have the lines first, with Badell, Anthony, Priest and
able and added to his off night. the judges were looking for to be a Charles fighting for a top-five berth.
Also competing—but not getting contender. Roberson needed more Jackson kept his condition and
top callouts—were David Henry, size and conditioning; Ward-El, was exceptionally sharp at the finals;
Idrise Ward-El, Art Atwood and suffering from a bad cold, was not Cormier had smoothed out a bit, was
Franklin Roberson. Henry is always nearly in his top form. holding water in his back and ap-
peared to have lost any shot he had
at finally getting the monkey off his
back as a perennial runner-up.
Having seen how the judging went
down, Cormier supporters were
surprised (I was taken aback a bit
myself) to find out their guy was in
second all along, 10 points behind
Jackson—who had gotten perfect
scores—after the first two rounds.
That trend continued with Dexter
taking the two night rounds unani-
mously and scoring a surprisingly
easy 20-point victory.
Badell placed third, Priest fourth,
Anthony fifth and Charles sixth, with
Martinez (seventh), Alves (eighth),
Dugdale (ninth) and Freeman
rounding out the top 10.
Amazingly, Priest was in fifth, one
13) Frank ROBERSON
slot behind Anthony, going into the

posedown. I would have had him
12) David HENRY
battling Badell for third, not Anthony

for fourth in that final round. It took
a seven-point advantage over Mar-
velous in the posedown for Lee to
move up to fourth. I also might have
had Charles in fifth, although, as
mentioned above, choosing between
Darrem and Anthony ain’t easy.
Jackson also picked up a beautiful
Koska-Crystal vase for being named
Most Muscular competitor. Anthony
did get some solace when he was—
as he had been at the IM Pro—unan-
imously selected to win the Best
Presentation award, which in this
case came with a $10,000 check.
As always, the contest played to a
full house of about 4,000 fans. The
Governator excited the crowd with
his usual appearance, handing out
the first-place award to Jackson and
taking a few minutes to chat with the
fans from the podium. He’s always
15) Idrise WARD-EL
said, “I’ll be back.” And despite a

14) Art ATWOOD
mind-boggling schedule, he was

true to his word once again. IM
For hundreds of contest photos,

visit www.GraphicMuscle.com.
Lonnie Teper’s
Press Conference: Stage-Eye View
Season Opener Along the weigh to the IM Pro

Friday-afternoon affair
Gets the show on the road
It worked so well last year that we brought back the press conference
and weigh-in to the IRON MAN Pro men’s bodybuilding competition.
Again, we held it the afternoon before the show, but this time we moved it
to the main hall at the IM FitExpo, where the gang walked
down a red carpet and came onstage one
by one to meet their pal, John
Balik’s digital scale. More
Also like last year: It Press Conference
was pouring outside—
this time in record-
Dance Fever
setting amounts. THE TEXAS TORNADO
Comstock
Raindrops were CHALLENGES MARVELOUS:

falling on our
Troy Alves (left) and Gustavo Badell
didn’t wait for the contest to officially
heads, but that didn’t keep a good-
begin, strutting their stuff in front of size group of fans from gathering to
the fans at the Friday-afternoon press meet the lineup.
conference and weigh-in. Of the 24 competitors who weighed
Comstock
Ed Van Amsterdam at 305

in (with shoes and clothes, so subtract
pounds won the title Heavi- three to four pounds for each), Ed Van
est Dude. Amsterdam from—where else?—
Amsterdam was the heaviest at 305
pounds. Jocelyn Pelletier, the 57-year-
old Canadian who just can’t hang up the
posing trunks, was the lightest at 153. The “HOW LOW CAN YOU GO?”
eventual champ, Gustavo Badell, had put on 16
pounds since last season, jumping from 234 in ’04 to 250
this time around.
The fun really started when the Freakin’ Rican did an encore of last year’s press conference
and took off his sweats; Troy Alves didn’t waste much time before joining him. Both looked to
be in great shape, and they went pose for pose, setting up what would turn out to be a great
battle the following evening.
After that we had a dance-down between Melvin Anthony and Franklin Roberson, who
got as low as you could go. Both claimed they’d be winning the Vince Gironda Award for
Best Presentation the following evening. Marvelous Melvin proved to be correct, as he took that
honor unanimously—and promptly donated the $1,000 prize to the sixth-placer, who turned out
to be Craig Titus.
Comstock
As the emcee of the event, I told the crowd that the only title I won last year was “Jackass of
the Month,” which is what Shari “King” Kamali named me on his Web site twice in a row.
Even Kamali, who had his game face on for the show, cracked a smile at that one.

ADD PRIEST A D D A LV E S
Four Score Lee is groomsman again Troy-mendous

Lee Priest is to the IRON Promise of ’03 was no fluke
MAN what Chris Cormier Troy
is to the Arnold Classic: the Alves was
guy who’s mired in second my Rookie
place. Priest has been one of of the Year
the premier performers at the in 2003,
IM for years, and he’s
when he
IRON MAN PRO photography by Michael Neveux and Savannah Neveux
recorded three second-place

finishes along the way. He took eighth
was hoping this would be his at the
season to slide into the top Olympia.
slot. He was my
It didn’t happen. The man Disappoint-
with the best all-around arm ment of the
development in the history of Year in
the game (Ronnie Cole- 2004,
man debated me on that when, after
subject; you can guess who taking fifth
his pick was) looked impres-
at the
sive but was not quite at his
Badell’s victory pushed Priest into second at best. And it would have Show of
the IRON MAN for the fourth time, but Lee and
taken his best to win the Strength,
his outrageous arms have helped make the IM he dropped Taking third at the IRON MAN,
an outstanding contest over the years. battle with Badell, last sea-
son’s third-place finisher at all the way Alves qualified for the Olympia
right out of the box.
the Mr. Olympia. to 15th at
Still, the Blond Myth is one of the main reasons that the IM has been such a the O.
great competition over the years, and we hope to get him back again next The 38-year-old from Phoenix has one of
time. The fans love the guy; he always lights up the stage—and the audience. the most pleasing physiques in the game;
Hang in there, Lee. It ain’t over till it’s over! I’ve often referred to him as a modern-day
Frank Zane. Alves is too fierce a competitor
F l a s h S c o re s ’05 San Franci to be happy about ending last year on such a
Bodybuilding Ch sco Pro sour note. In December he decided he would
’05 Arnold ampionship start the year with a statement at the IRON
er Classic
Schwarzenegg
1) Chris Cormie MAN.
r*
2) Dexter Jack That he did. At the press conference it
son*
son* 3) Melvin Anth
1) Dexter Jack 4) Troy Alves
ony* was clear that he was at the top of his game.
r*
2) Chris Cormie 5) Victor Martin He carried that condition to a third-place
Gu st av o Ba dell* ez
3) 6) Mark Dugdal finish, although more than a few media mem-
4) Lee Priest* 7) David Henry
e
ony*
5) Melvin Anth 8) Jaroslav Ho
bers and fans felt he could have been sec-
les
6) Darrem Char rvat
9) Bob Cicherill h
ond—and wouldn’t have minded if he’d won
Vi ct or M ar tin ez o
7) 10) Art Atwood it altogether.
8) Tr oy Al ve s
e 11) Mike Morri Troy wasn’t angry about his placing, just a
9) Mark Dugdal 13) Valentine Ja
s 12) Shari “K
ing” Kamali,
man tad disappointed. But even so, two great
10) Toney Free vid bes, 14) Heiko
” Kamali, 12) Da 15) Jojo Ntiforo Kalbach,
things came out of the Pro IRON MAN for
11) Shari “King Art , 16) Rusty Jeffe
13 ) Fr an k Roberson, 14) Derik Farnswor
th, 16) Miguel
rs, 16)
Henr y,
rd-El Jesus Filho, 16 Oliverio De Troymendous: He qualified for the Olympia
15 ) Idr ise Wa ) Christian Loba
Atwood, Thomas Stellan rade, 16) and, more important, proved he hasn’t lost a
der
thing.
*Qualifies for the Mr. Olympia.

ADD IRON MAN WATCH OUT FOR
On the Mark Dugdale fares well

in pro debut JoJo Ntiforo
Shapemaster on the rise
One of the stories of the IM Pro was the
debut of Mark Dugdale, last year’s USA
Overall champ. The 5’6” father of three (Mark
has the prettiest guru of them all, six-year-old
daughter Maddie, to keep him in line) came
in about 10 pounds heavier than the 196 he
weighed last July and still displayed the
sharp conditioning he’s known for. Sure, he
Comstock
wasn’t thrilled with his eighth-place finish,
and I’m one of many who thought the Wood-
Mark Dugdale (left) placed eighth

at the IM in his pro debut, but
more than a few supporters—like
daughter Maddie—thought he
deserved better.
inville, Washington, resident

could have been a couple of
slots higher. Still, he held his own
in a strong lineup, placing not JoJo Ntiforo could only place 11th at
withstanding. the IRON MAN, but he’s got a lotta
potential. Below: winning the heavy-
Dugdale turned 30 in Decem- weights at the ’02 Nationals.
ber and will be getting better with
each contest—a great addition This Albuquerque, New Mexico,
to the IFBB. I said when he resident first caught my eye in 2002,
turned pro that he would be a when he made a stunning leap from a
good one, and he’s already 12th-place finish in the heavyweight
proven me correct, which ain’t class at the USA to first—yup, first—in
his division at the Nationals. And, of
easy. Welcome to the big
course, he earned a berth in the pro
leagues, guy.
ranks as a result. Though he finished
11th at the IM, I still predict big things
STILL MORE IM PRO for Ntiforo (pronounced En-ti-foro).
The 5’10” JoJo is slowly getting
back to top form after suffering a bad
thigh injury during his first year in the
pros. He
carried 225
pounds on
his symmet-
rically pleas-
ing bod in
Pasadena; if
he can add
another 10,
improve on
the calves
and get the
wheels a tad
Okabe
larger from
David Henry dropped a placing from the side,
last year, finishing seventh, but he Ntiforo will be a man on the go. He’s
looked so sensational that Jim Craig Titus slipped out of the top five but got the shape, and he kinda reminds
Lorimer, in town to receive the Peary was the most sought-after bodybuilder in me of a guy who did pretty well on the
and Mabel Rader Lifetime Achieve- the house, at least by the NBC camera pro level—Flex Wheeler.
ment Award, promptly gave the 5’5”, crew, which followed Craig around all I want JoJo back in the IM lineup
190-pound little big man an invite to weekend in preparation for an upcoming next year—don’t be surprised if he
the Arnold Classic. TV special. steals the show.

Posers Dept.
The Greatest? Trying to pick the very best

Congrats! Without dissin’ the rest
I love Melvin Anthony’s
Kudos to L.T. says Marvelous Melvin Anthony is
posing routine; thus, the
the 10 swamis- moniker “Marvelous” the greatest poser of all time.
in-training who given to him in 1994. I
correctly picked the love Vince Taylor’s
top 10 at the ’05 posing routine; thus,
IRON MAN Pro, in the the moniker “Vince
order of their final the Prince.” I love
placings, for our “You Darrem Charles’
Be the Judge” con- routine; thus, the
moniker “Dazzling
test. Even bigger
Darrem.”
kudos to the three
Shari Kamali’s
grand-prize winners, routine at the IRON
selected at random MAN had less danc-
from that group, ing, more posing; I
each of whom received a year’s supply of Muscle- liked it. And, of course,
Tech supplements and two VIP tickets to the ’06 Franklin Roberson’s
IM Pro: Jake Yarberry of Henderson, Nevada; performance wasn’t too
Eddie Trevino of Fresno, California; and shabby, either; kudos to
Cesar Arce of Carlsbad, California. whoever nicknamed him the
“Texas Tornado.”
That’s three guys we know
Now, I know some people—especially photographers and
we’ll see next year. old-time-muscle devotees—who ain’t nuts about the jazzed-up perfor-
mances of today’s physique artists. I disagree, and I say the greatest of them
all is…Marvelous Melvin by a whisker over the Prince.
Both of them begin their shtick with slow, classic posing and then shift into electrifying moves. Who will
ever forget Taylor’s Terminator bit? (By the way, the word is, we may be seeing it again in the near future.)
But Melvin can do that, and he’s the king when it comes to pop locking, electric slide, the shake and bake,
or whatever the hell it is he does. What’s more, both Taylor and Anthony were mentored by the great John
Brown—gee, how can I leave J.B. out of this discussion?
Brown, Taylor and Anthony. Hell, that’s like picking between Halle Berry, Shania Twain and Salma
Hayek. Who’s idea was it, anyway, to tackle this impossible task?
AT T H E I M F I T E X P O
Ian L. Sitren, SecondFocus
Zimmerman
Neveux
Arizona figure standouts Angie Fernwault and Colette Flack

said they had a wonderful time working Colette’s BodyHob-
by booth at the IM FitExpo. To learn more about Colette’s
Or did he say Vince Taylor (left)? Or John Brown? Okay,
new business venture—or learn out more about Colette— we’ll settle for a threeway tie. But wait, is that Franklin
contact her at www.coletteflack.com. Roberson flexing into view?

FitExpo Tales: Calling Coleman
Million Dollar Baby

Who Let the Mr. O to make first So Cal
Dogs Out? Guest-posing appearance
Five minutes into Ronnie
Coleman’s seminar on the
Ron-
nie final day of the IM FitExpo I
Cole- asked the Big Nasty a
man question from the back of
may be the crowded room. Ten
big and
nasty, seconds into his reply, his
cell phone went off. And
Comstock
especially
in the he answered it. “Hey,
gym, but what’s up? I’m out here in
his true
WOOF! WOOF! colors Pasadena, giving a semi-
nar…yeah…okay, I’ll call
Ian L. Sitren, SecondFocus

appeared
on the last day of the IM FitExpo when he was you back later, dude.” Then,
introduced to the Mighty Malteses, Oliver Timmy
without missing a beat,
Teper (left) and Rio Escobar Teper, at the Weider
booth. Don’t let this picture fool ya—it took five Coleman set his eyes on me
minutes to get Ronnie, who was fearful of what and said, “What were you Was Ronnie awaiting big
the two ferocious attack dogs (14 pounds news from his broker?
asking, Lonnie?”
total) might do to him, to focus on the
lens. Time for a new moniker,
Funniest moment of the entire
Ronnie. weekend. Never did find out who was on the other end of the line, but after learn-
ing that Coleman recently left Weider to sign with BSN, reportedly for a two-year, $1.1
million deal, I think it might have been his investment banker. Congrats on the mega-deal,
Ronnie.
West Coast fans will get another opportunity to shake Coleman’s hand—and see him in action—when Ronnie makes his
first-ever Southern California guest-posing appearance at my NPC Junior California Championships, to be held at Pasadena
City College on June 25. Jay Cutler and Timea Majorova will be onstage as well, not to mention other celebs. Need I say
more? Be there or be square, gang.
(For complete details about the NPC Junior California Bodybuilding and Figure Championships, go to
www.graphicmuscle.com.)
D I S TA N C E A WA R D D E P T
The Longest Yard They loved us; they really loved us

Wayne Gallasch probably flew the longest distance to the
IM Pro/FitExpo—14 hours from Australia—but since he was on
assignment to videotape the contest, as usual, he doesn’t
count. Not so the husband and wife team of Albert and
Marie Stubbington, who endured a 13 1/2-hour flight from
Auckland, New Zealand, just to take in my seminar on “Be the
Boss in Fat Loss.” Okay, so they really came to see the expo,
made a wrong turn and ended up in my room by mistake. But
they enjoyed the talk nevertheless, they claimed. Or they were
Ron Avidan
just too jet-lagged to really know what they were saying.

Albert and Marie said they had a wonderful time over the
Albert and Marie Stubbington flew all the way from New weekend and, according to Ron Avidan of Getbig.com, are
Zealand to check out L.T.’s seminar. Okay, that wasn’t the
planning to open up a nutrition store back home.
only reason they made the near 14-hour flight, but it sounds
good, eh? Great to have you, Albert and Marie. See ya next year.

L . T. ’ S
HOT SHOTS
’05 IRON MAN PRO
BY JERRY FREDRICK
AWA R D S
Ronnie
Gustavo signs
Badell. Terry’s belt.
Hey, Terry,
one good,
sweaty set
with that
on, and all
the ink is
gonna run
into your
shorts. Oh,
that’s part Some people will use
anything
of the handy to strangle L.T
. Sonia
motivation? prefers to wring his
neck with
Whatever an IM Pro T-shirt.
keeps you
pumpin’.
Best Chest: Gustavo Badell

Best Arms: Lee Priest
Best Back: David Henry Even with
Monica
Best Quadriceps: Mike Morris screaming
-
Best Hamstrings: (tie): Gustavo for securi
ty, Steve
Badell and Mark Dugdale refuses to
Best Calves: Mike Morris let her
leave the
Most Improved: Troy Alves IM booth.
Classiest Physique: Melvin At least Sometimes we get
he has the urge
to help competitors
Anthony exquisite out their oil. Whew!
smooth
Most Overlooked: David Henry taste.
Best Costume: Franklin Rober-

son
Mike
Morris.
Mervin gets posing
instruction from
the great Frank
Zane. Don’t try his
vacuum pose,
Merv. It almost
killed us.
WHOOPS!
N&V Erratum (Not erotic—so get your mind out of the gutter)
In the February issue I wrote about the Banned Substances Control

Group (page 208), with Ryan Connolly guiding the ship as the compa-
ny’s director of business affairs. Unfortunately, I left out a little something
from the company’s contact information, which has led to big confusion
for those trying to get a hold of Connolly and Co. So here it is again—the
right way: Go to www.bscgi.org, or send e-mail to info@bscgi.org.

Ruth Silverman’s
3803 &L5&8067$1&(
PROS SHOWS
IM to AFW Let the games begin

And those were some games. The double-dollop of excite-
ment provided by the IRON MAN Pro and FitExpo Weekend
followed by another magical mystery tour of Columbus, Ohio,
courtesy of Arnold Schwarzenegger and Jim Lorimer
was almost more than a humble reporter could take. See the
News & Views on page 190 and the expo pics at the end of
this column for more on the Pasadena proceedings that bear
this magazine’s name.
As for the ever-popular Arnold Fitness Weekend, the amaz-
ing, ever-increasing in scope of the four-day festivities—in
tandem with the even more amazing metamorphoses of co-
promoter Schwarzenegger from box-office superstar to super-
star governor of California—have turned our annual pilgrimage
to central Ohio into an even more outrageous adventure than it
was when I started attending back in the early ’90s. Last year
Fredrick
we had the pleasure of watching the outside world discover

this more-athletes-than-the-Olympics extravaganza, heretofore
The yellow-brick road. John Balik (left), IRON MAN publisher
and promoter of the IM Pro/FitExpo, and Jim Lorimer, promoter
our private property, as the governor’s hugely luminescent
of the Arnold Fitness Weekend, escort me into the 2005 sea- presence seemed to be everywhere. This time we were too
son. Where are the Scarecrow and Toto? wrapped up in the unfolding dramas inside the AFW to re-
member that the world was watching.
I arrived home to numerous phone and e-mail messages: “You must be at that Arnold thing.” Then I saw the news. Media
from coast to coast were quoting the governor’s statements on various topics made during the weekend, including those about
steroids and drug testing delivered onstage at the finals of the Arnold Schwarzenegger Classic World Bodybuilding Champi-
onship. (“Schwarzenegger Wants Bodybuilding Crackdown,” screamed the AP headline filed minutes after the contest was over
on Saturday night, March 5. But I’m getting ahead of myself.)
When you’re doing the Doubletree Hotel-to-convention center-to-Veterans shuffle, “outside world” means the restaurant
where you dine after the show. Each year I swear I’m going to enjoy some of the other attractions of the AFW, and each year I
get so caught up in covering the three spectacular women’s shows and being brought up to date on everybody’s doings that
there’s barely time to grill the judges at lunch. So, while I still haven’t seen the gymnastics competition (or the cheerleading,
archery or fencing), I had a swell time, as always. The 2005 doings were so eventful—and so busy—I barely noticed when the
honorable Arnold and his entourage made their annual march through the expo hall.
Here are some of the faces and places that made the trip to Columbus so magical.
UNSUNG HONORS R E S U LT S • • • • • • >
Humming Birds
Quote of the weekend
And the trophy goes to Yaxeni Oriquen of
Venezuela, who won her third Ms. International
title and shared her third moment in the spot-
light with Arnold. When Schwarzenegger
asked if she had anything to say, Oriquen
quipped, “Where’s my Hummer?”
Second place goes to Schwarzenegger, of
course, who, under his breath (but loud enough
to be heard in row K), returned, “Oh, you’ll get
your Hummer.”
Although Oriquen had previously told her
host that her English had improved a lot since
Comstock
their last meeting, it’s unclear whether she’d

gotten to double entendre yet.
In case you’re wondering. What did the Big Fella reply when Yaxeni told him that her Hendershott was dressed to
English was improving? “How vould I know?” kill. See the item opposite.

M O R E R E S U LT S — F I G U R E I DRESSING ROOM
TALES
Pulchritude A’plenty Spread
’em.
And their bodies ain’t bad, either
Top row from left: Mary Elizabeth Lado, Christine Pomponio-Pate, Zena
Collins and Jenny Lynn. Front row from left: Shannon Meteraud and
Elaine Goodlad.
Lightweight champ
Brenda Raganot get
a last minute touch- s
up before the Ms.
International finals
. Should she have
the overall? See pag won
e 204.
Spring
colors.
rnational
The Figure International lineup got ’05 FigurechIn4,te2005
Mar
high marks from my boss, IM’s John
Balik, who raved about the veritable *
1) Jenny Lynn
t-Peckham*
cornucopia of beautiful faces coming 2) Monica Bran Lado*
iza be th
across his lens. As this cornucopiac 3) Mary El
mponio-Pate*
Photography by Ruth Silverman
backstage huddle shows, the boss is 4) Christine Po

er*
5) Latisha Wild n
never wrong. be r Li ttl ej oh
6) Am
As for the score card, no shockers in 7) Jane Awad
lad
this outcome: Jenny Lynn beat Mo 8) Elaine Good
9) Ze na Co lli ns
Brant again. Ho hum. Check out the eteraud
10) Shannon M
Web coverage at IM’s ey Be at tie Ahearne
11) Lyns
ok less
Graphicmuscle.com, and look for a full 12) Allison Bo
Figure I contest report next month. 13 ) Je n Ha rtl ey
ia.
e Figure Olymp . Though
*Qualifies for th Lisa Aukland looks nifty in pink
the heavy-
she had to settle for fourth in
honors in
weights, she took runner-up
FITNESS I item on
beauty and femininity. See the
page 199.
Shocker Speaking of Hummers Tee-

hee-
hee.
What exactly was Jen Hendershott
hiding under the blingalicious coat and ’05 Fitness Inte
cap backstage at the Fitness Interna- rn ational
March 4, 2005
tional (opposite page)? The total pack-
1) Jen Hender
shot
age, what else? Rolling onstage in a 2) Adela Garcia t*
miniature Hummer (probably the one the -Friedmansky*
3) Kim Klein*
governor plans to give to Yaxeni), she 4) Kelly Ryan*
rode right past defending champ and 5) Stacy Hylto
n*
current Fitness Olympia champ Adela 6) Julie Palmer
Garcia-Friedmansky to score her first 7) Tracey Gree
nw
8) Debbie Czem ood
ever pro victory. Look for a complete pi
9) Tanji Johnso nski
report in the July issue, and in case the n
10) Mindi O’Br
placings pose questions you can’t wait ien
11) Carla Sanc Betty Viana has a hard time focusing
hez after the first attempt to get this shot
to have answered, check out my online 12) Kirsten Nice
warner puts the fella who’s oiling her up in a
coverage—and the Fitness I photo *Qualifies for th very compromising position. Don’t
e Fitness Olymp
gallery—at Iron Man’s ia. worry, Betty. This is a family maga-
Graphicmuscle.com. zine.

3803 &L5&8067$1&(
T E S T O S T E R O N E C O R N E R — L I T E R A L LY
Hold Up, Girl! Did I really say Schwarzenegger and

steroids in the same sentence?
Indeed I did—but he said it first. In national spokesman on the evils of
remarks made from the podium to the steroids.”
3,900 or so roaring fans at the finals Between the day he gave that inter-
of the men’s professional bodybuilding view and showtime on March 5, the
competition that bears his name and gov. obviously did some deep thinking.
to untold legions watching the event Perhaps he was persuaded by the
on PPV, California Governor Arnold arguments of some of the aforemen-
Schwarzenegger vowed to battle tioned official voices of bodybuilding—
steroid use in bodybuilding and sug- representatives of the IFBB Pro Division
gested that some serious drug testing and some of the major bodybuilding
might well be coming to the sport. publications, including this one—who
Talk about your shockers. While the reportedly did a lot of ruminating during
world of major-league sports has Arnold Fitness Weekend. (Just because
been for months awash in steroid- they’d been quiet on the subject
related scandals and legal proceed- doesn’t mean they weren’t ruminating.)
ings, a few even involving physique The governor’s statement from the
athletes, the official voices of body- podium was the first thing I ever heard
building had been relatively quiet on him say onstage that didn’t get a 10 on
the subject—officially. As for the gov- the applause meter. Instead, it received
Comstock
ernor, although he’s long admitted to polite clapping punctuated by grumbling
his own steroid use during his com- whispers from some of the fans who
petitive years—under legal circum- had shelled out good bucks to see
Nutrition reform. At the Arnold Classic,
stances and a doctor’s care—he had Governor Arnold Schwarzenegger called for inhumanly huge creatures pose down.
his hands full keeping the spin from a crackdown on steriods in bodybuilding, Was he serious? Was he kidding? Was
the steroid issue from distracting him and the next day he declared a crackdown he sullying the sanctity of the Arnold
on junk food in California schools. Classic by using it to make political
from his total package of legislative
agenda. Consider this from an article hay?
titled, “Governor Says He Won’t Flex Muscle to Curb Of course, there were plenty who were thrilled that the Big
Steroids,” published at the Sacramento Bee online on March Fella was speaking up. Not everyone has forgotten the deaths
4, the day before the Arnold: of Mohammed Benaziza in 1992 and Andreas Munzer in
“But while he said he’d like to see bodybuilding clean up its ’96, both famously brought on by the extreme physique-
overall image, Gov. Arnold Schwarzenegger insisted in a enhancing measures they used in their contest prep. Not
recent interview with The Bee that he’s not about to become everyone is enthralled when viewing the bloated midsections
that turn up so frequently in men’s pro lineups.
BACK STORIES Now, with Arnold on board and on the record,
maybe some of the ideas championed by IRON
Carla’s Swan Song MAN publisher John Balik and others over the
years can be implemented.
Carla Sanchez was absolutely thrilled “We have to step up the testing procedures, and
to get the call to Columbus this year. The find other ways, and be more aggressive with it,”
35-year-old choreographer and coach from said Schwarzenegger, who gave an interview on
Colorado had already decided to call it quits the subject to reporters earlier in the day. Accord-
in terms of competition. Enough of performing to the AP, he “also recommended changing the
ing with her leg in a brace—since tearing way bodybuilding is judged so that demonstration
her ACL a third time, in 2002. “It’s time to and display count more than muscle size.”
focus on business and clients,” she said. Will Arnold be rolling up his sleeves and getting
When the invite to the Fitness International involved in the new drug-testing procedures? Pul-
came, she was glad of the opportunity to eeze—that sound bite has passed. But mark his
go out with a bang at one of the best com- words: Change is coming. The good news is, for a
petitions. whole lot of reasons people are finally getting to-
The Rocky Mountain high priestess of gether to say the time has come to do something
fitness won’t really be leaving the scene about the rampant use of pharmaceuticals in
Snow bunny. Maybe it was completely, though. Already a familiar figure physique competition. Bodybuilding might be a
just a coincidence, but backstage at shows in which her clients mere mosquito on the biceps of the wide world of
snow started falling in compete, Sanchez also promotes the Carla sports, but it’s not below the radar of the prosecu-
Columbus just a couple of
hours after Carla tore up Sanchez Fitness Fiesta, which is scheduled tors and journalists who investigate these matters.
the stage in this get-up. for May 21 in Wheatridge, Colorado. Besides, it’s the right thing to do.

COMERS AWARDS
Femininity Redefined
Intriguing Package Speaking of a new style
for women’s bodybuilding Last
month
this
Arguments could be made column
that Susanne Niederhauser report-
has it. The 34-year-old from ed on a
cam-
Wels, Austria, hit the pro ranks paign
in 2002, when she won the by
body-
lightweights at the Southwest
builder
USA Pro and then finished dead
Mervin Petralba
Carolyn
last at the Olympia. Now that Bryant
to
the emphasis in women’s body- reward
building is presumably swinging women
away from hu-u-uge, she’s pros She got grace. Mah-Ann
who Mendoza, with Kevin Todd of
ready, willing and able to come exem- Premier Nutrition, accepts the
into her own. “When I started to plify TBN award—and check.
grace,
train almost 18 years ago, I
beauty and femininity—or words to that
knew I would like to look like effect. The bottom line came in at
Cory Everson and Anja $1,000, which Bryant and her Total Body
Network presented to Ms. I Lightweight
Langer,” says Niederhauser, runner-up Mah-Ann Mendoza at the expo
who works at a daily newspa- on the day after the contest. Mendoza
per. She misses the presence of was tied with heavyweight Lisa Auk-
land—until Bryant cast the tie-breaking
athletes like those in the muscle vote. Regarding Mendoza, who was tied
magazines and hopes to be with Lightweight winner Brenda Raganot
going into round four of the bodybuild-
able to fill that void. “I think I
ing, Bryant said, “I like the fact that our
could represent the ideal in winner could have also won the show,
Six-pack and a six-shooter. Susanne took feminine muscularity for the which means that our judging was not
fourth at the Ms. I, but some folks are hop- suspect.” Next time, she added, there
lightweight class,” she says. The will be awards for a winner in both
ing that was fourth with a bullet. IM team couldn’t agree more. classes.
EXPO ENCOUNTERS
Wow, that was Fresh face. I can’t
fast. Wasn’t it think of when I last
yesterday we saw Tracy
published that Traskos—it might
beautiful have been when
she earned her pro
wedding-on-
card at the Team
the-beach Universe Fitness
photo of fit- Championships in
ness star Lena 2002. The 5’2”
Johanneson? personal trainer
Now she’s from Michigan will
back, and get her next blast of
marriage pro competition in
obviously the fall.
agrees with
Familiar face.
her.
Texas talent
Michelle Greer was
Thrilled to be here. A a winner in body-
difficult travel day building and figure
getting to Columbus Speaking of tough travel days. last season. This
couldn’t dim Sara During her journey back home year, reluctantly,
Flom’s excitement she’ll stick with
to Slovakia over the holidays,
about being a booth figure. Says Greer,
babe at the Arnold. Timea Majorova got more than
a blast of the freezing storms “I really love body-
The So Cal fitness building and love
hopeful is looking at that were also visiting Europe.
displaying my
the California Cham- That’s the downside of living in muscle with pos-
pionships in May as Southern California, T. Once ing.” Pose your
the next stop on her you’ve been there a few years, muscle for the
’05 competition ice and snow seem even colder camera, Michelle.
itinerary. than they used to.

3803 &L5&8067$1&(
LATE-NIGHT VIEWS
Party Girls and Guys

The lobby of the Doubletree Hotel during the
onset of the wee hours on the night of the
Arnold Classic is a great time to catch the
physique stars in one of their between times:
Between the banquet and official afterparties
and the unofficial ordering of the pizza in the
room. Behold the after-hour candids of 2005.
And if the music man is ready, pose down. Jenny Lynn

(left) and Monica Brant-Peckham and their hubbies
arrive in the next wave.
“Can I cut
in?” Ron
Lavelle grabs
a quick one,
then dances
his wife to the
elevator.
Does anyone
know the
number for
Pizza Hut?
Also drifting in are bodybuilding’s

Columbus comer Latisha Wilder, really biggest fella, Mr. Olympia
overlooked no more thanks to her Ronnie Coleman, and Ronnie’s
fifth-place finish at the Figure biggest fan, fitness pro Alti
International, drifts in with a Bautista, who comes over to say More news and notes from the
group of friends. hello. Arnold Fitness Weekend next month.
S T I L L N O M O R E S U LT S To contact Lonnie Teper about

material possibly pertinent to
Second Verse Same as the first News & Views, write to 1613
Chelsea Road, #266, San
Marino, CA 91108; fax to (626)
’05 San Francisco Pro Figure March 12, 2005 289-7949; or send e-mail to
Neveux
tepernews@aol.com.
1) Jenny Lynn* 8) Allison Bookless
2) Monica Brant-Peckham* 9) Christine Wan
3) Christine Pomponio-Pate* 10) Colette Flack
4) Chastity Slone* 11) Marcy Porter
You can contact Ruth Silver-
5) Rhonda Riley *Qualifies for the Figure Olympia. man, fitness reporter and
6) Gina Comacho The fourth-placer gets the sliding Pump & Circumstance scribe,
7) Trish Mayberry qualification. in care of IRONMAN, 1701 Ives
Ave., Oxnard, CA 93033; or via
e-mail at ironwman@aol.com.
Neveux
FINAL NOTE To the enthusiastic reader who sent the

following e-mail note: “I owe you an apol-
ogy. I have probably been as guilty as the rest in saying that the
women don’t get any coverage in the mags. That is so not true. I was You can contact Jerry
reading the IRON MAN Pump & Circumstance in the grocery store, Fredrick, ace photographer for
and it was like, you really do a great job covering all angles of our side Hot Shots and Hardcore
in the amount of space they give you.” Training, in care of IRONMAN,
Aw, shucks to the compliments. We do what we can here at P&C. 1701 Ives Ave., Oxnard, CA
But, like, wow. You read it in the grocery store? Is that any way to 93033; or via e-mail at
Neveux
support people who support women’s bodybuilding? Buy the damn jerryfredrick@aol.com.
mag, girlfriend, or, better yet, get a subscription. These pages don’t
grow on trees, ya know.

IRON MAN FitExpo Photography by Mervin
2
1) MuscleTech was the premier 3 4
sponsor of the ’05 IM Pro. Jay Cut-
ler and Martin Pillmajer look
pleased with the turnout.
2) Special thanks to Weider Publica-

tions. Some of the best
bodybuilders in the world, like Mr. O
Ronnie Coleman, appeared courtesy
of Weider.
3) Bodybuilding.com made a last-

minute addition to the IM Pro prize
money. These folks really support
the sport!
4) Our favorite Arnold look-alike

(and sound-alike), Roland Kickinger,
was in the house—at the Champion
Nutrition booth.
5) Obusforme, sponsor of the NPC

IRON MAN Figure competition.
6) ErgoPharm, performance-nutri-
tion technology at its best.
7) Java Fit kept everybody revved.
8) Egg Whites International.

5
6 7 8
JUNE 2005 201

1 2
3 4 1) Bio-Engineered Supplements &
Nutrition.
2) SAN Corporation.
3) PharmagenX.
4) Stan McQuay at the Prolab

booth.
5) Labrada Nutrition.
6) Ultimate Nutrition.
6 7) Aqua Pro.
8) VPX.
9) Subway (no, that’s not Jarrod).
10) Tibetan Tea.
11) Promax.
12) Amend for Arnold.
5
5 7
8 9 11
10
12

14
12 13
17
12) Compex.
13) 24 Hour Fitness Solutions.
14) Met-Rx.
15) Gaspari Nutrition.

15 16
16) Brazil Workout.
17) 97.1 FM interviews Coleman

and his giant arms.
18) All American Pharmaceutical

18
Natural Foods Corporation.
19) LifeSource water systems.
20) Country Power Inc.
21) Planet Body activewear.
19 20 22) Monster Energy.
23) Danza.
22 21
24) Worldwide.
24
25) Targit.
26) Sparkletts.
27) Living Air Purifiers.
28) Vital Choice.
25
23
203
26 27 28
Brenda Raganot
1-Lightweight
’05 IFBB Ms. International
Yaxeni Oriquen
1) Heavyweight and Overall

Yaxenatin’
Rhythm
You Got ’Em on the Go; Yaxenatin’
Rhythm, They’re All Atwitter
by Ruth Silverman
Photography by John Balik and Bill Comstock
COLUMBUS, Ohio—Okay, so the feminine—read, more acceptable to nine package. For those who’ve
title’s a slight exaggeration, but a mainstream audience—although watched her transformation since
you’ve got to admit, Yaxeni Oriquen the notice actually said, “for she lunged into the pro ranks in
pulled off one amazing sleight-of- aesthics and health reasons.” Ques- 1994, it was a revelation. One point
triceps onstage at the Veterans tions about the fairness, subjectivity to keep in mind: Last year, as the
Memorial Auditorium on March 4, and gender bias of the new rule— two-time winner and defending
when she basically demolished the not to mention whether it was hold- champ, Oriquen lost in the heavy-
competition and walked off with ing women back from reaching their weights to Iris Kyle, a woman whose
her third Ms. International title. potential—fomented all winter. Also physique was and is, arguably, more
Soft on the outside, striated in the at issue: Would the judges heed muscular and more extremely con-
center, she posed her 5’8” of flow- their own advisory notice? ditioned than hers has ever been.
ing muscularity with majestic Based on what we saw at the Ms. The battle for second in the heavy-
grace, earning fives across the International, the answer is a quali- weights brought a certain amount of
board from the judges—that is, a fied yes, despite the complaining
perfect score—in the heavyweight you might be hearing from some
class before posing down quarters. The women were pretty ’05 IFBB Ms. International
lightweight winner Brenda Raganot much across the board smaller and
Overall
for the overall. Even more impres- less extreme in their conditioning,
Yaxeni Oriquen
sive, the Venezuelan vixen posed with varying degrees of success in
down the notorious 20 percent rule pulling off the look to perfection. Lightweight
and came up the victor. 1) Brenda Raganot*
A little background is in order: Heavyweight 2) Mah-Ann Mendoza*
The six lightweights and six heavy- 3) Desiree Ellis*
weights hit the stage subject to the If bodybuilding is indeed an art of 4) Susanne Niederhauser
IFBB Pro Division’s recent advisory illusion, then Yaxeni is one built 5) Angela Debatin
notice that female pro David Copperfield. The fact that she 6) Fannie Barrios
bodybuilders, as well as pro fitness was the favorite to win in no way Heavyweight
and figure athletes, should “de- diminishes her achievement. Tech- 1) Yaxeni Oriquen*
crease muscularity by a factor of 20 nically speaking, she wasn’t small- 2) Betty Viana*
percent.” Followers of the women’s er—she weighed in at 170—but the 3) Betty Pariso*
physique sports saw it as the latest illusion created by her long, flowing 4) Lisa Aukland
in a series of so far unsuccessful bodyparts and long, flowing hair 5) Christine Roth
attempts to stem the tide of bigger- moving eloquently as she flexed *Qualifies for the Ms. Olympia.
harder-and-more-ripped physiques made the judges believers. She Withdrew: Pauliina Talus
and get the women to look more definitely presented a more femi-

’05 IFBB Ms. International
1) Yaxeni Oriquen
2) Betty Viana
suspense to the proceedings, observers interpreted the call as upward mobility.
although the judges were unanimous Betty P’s losing points because she Lisa Aukland has turned in a
in their decisions. For once it was not was “smaller,” it’s more likely that personal best at every competition
business as usual, as the sensational- Betty V’s increased polish brought she’s entered in the past couple of
ly symmetrical Betty Viana, her 5’6”, her superior lines front and center in years, and this one saw her classy
155-pound body accentuated by the judges’ line of vision. I’ve always presentation earn fourth-place
round, full muscle and tuned more said that Viana, a.k.a. the other honors. Christine Roth displayed
finely than it’s been at any top-tier Venezuelan vixen, has the genetics to plenty of muscular bodyparts but
show, pumped past old-school- seriously challenge for an Olympia not the balance to finish higher than
muscle veteran Betty Pariso to take title someday. Could be the current fifth here, while Pauliina Talus, who
the runner-up check. Though some campaign is her opportunity for was in sixth after the judging, with-
5) Christine Roth
4) Lisa Aukland
3) Betty Pariso

drew due to injury.
Lightweight
Two women known for their
total-package symmetry rather than
extreme muscularity shot to the fore
in the 135-and-under lineup. Mah-
Ann Mendoza and Brenda Raganot
were tied going into round four, the
5’2” Mendoza being one athlete
who, arguably, didn’t need to lose 20
2) Mah-Ann Mendoza
1) Brenda Raganot percent of her muscle, and the 5’3”
Raganot, who won this class in
2000, being living proof that moving
up to the heavies is not a good idea.
Was it Brenda’s thicker musculature
or her slightly superior flow-of-
bodyparts—or both—that tipped
the panel in the final comparisons?
She ended the evening with a five-
point victory in the class, which
raised the question among some
observers as to whether the panel
had missed an opportunity to make
a statement vis-à-vis women and
muscle size.
It’s all a matter of perspective, of
course. The judges probably
thought they had made a
statement—by placing Canada’s
4) Susanne Niederhauser
Desiree Ellis, third at the Olympia,

in that spot here as well. At 5’1” Ellis
looked to have more conditioned
3) Desiree Ellis
muscle poured over her bodyparts

than anyone else in the class—too
much for the current standards—
and the point could be made that 20
percent less wide would do wonders
for the illusion she creates onstage.
No disrespect to Ellis, who is a
good bodybuilder and had a stellar
season in 2004, but if the rules have
indeed changed, she was the least
successful in terms of achieving 20
percent less.
Still, in some views the real state-
ment would have been to place
Austria’s Susanne Niederhauser
higher than fourth. The 5’4 1/2”,
125-pound office worker from Wels,
who won her class at the ’02 South-
west USA Pro Cup, has one of the
most promising aesthetic-type
6) Fannie Barrios
packages to come along in years—

with a waist so tiny, she could have
5) Angela Debatin
worn Scarlett O’Hara’s gowns. Gor-

geous lines and enough muscle that
she won’t be mistaken for a figure
contestant: This gal has so much
promise, some pundits could even
have seen her winning the class.
That may be a bit premature. (Baby
Heavyweights (from left): Aukland, Pariso, Oriquen, Viana and Roth.
steps. We’re tak- they chose Yaxeni over the more

ing baby steps.) aesthetically gifted Raganot?
But I’d be willing Maybe they, too, were just caught
to bet that having in the spell of her Yaxenatin’
her hair and rhythm. Oriquen picked up $7,000
makeup profes- for the class win plus $10,000 for
sionally done— winning the overall, by far the
and some largest slice of the $50,000 total
coaching on the purse. The top three in each class
best ways to qualified for the ’05 Ms. Olympia.
present her
physique in the Epilogue
relaxed and
mandatory It’s all well and good to applaud
poses—would do the baby steps, but what happens
a lot more for her at the Ms. O, where Brenda and
placings than Yaxeni will face defending champs
adding muscle. Dayana Cadeau and Iris Kyle, a pair
Ms. Interna- who make them look like the sec-
tional veteran ond-placers at the Cal when it
Fannie Barrios comes to hard-and-shredded mus-
tried to be small- cle? How the current Olympia
er and smoother, champs—and former Ms. O Lenda
but maybe just a Murray—present their interpreta-
bit smoother tions of 20 percent decreased mus-
would have done cle and how the judges react will let
it. That goes for us know whether that baby’s ever
Angela Debatin going to walk.
as well, but to a However they phrase it, more
Oriquen and Raganot pose down.
lesser degree. than “femininity” is at stake this

Both women’s time. At the Arnold Classic on Sat-
physiques lacked urday night, Governor Arnold
their usual bal- Schwarzenegger, California head of
ance. Debatin state and copromoter, with Jim
was fifth and Lorimer, of the weekend that bears
Barrios sixth. his name, announced to a packed
house at the Veterans that drug
Overall testing is coming to bodybuilding.
We’ll find out shortly exactly what
Did the judges that means, but rest assured, it’ll be
miss yet another one perk the women won’t be miss-
chance to make a ing out on. IM
statement when

Jerry Brainum’s
Bodybuilding Pharmacology
The New That’s particularly true when you consider what’s avail-
able in drug form for those purposes. Most products are
molecular descendants of amphetamine, or speed, target-
Ephedrine? ed at promoting fat loss through appetite suppression. The

one exception is Xenical, or olestra, which is a fat blocker.
None of those drugs works very well. Studies comparing
them to the ephedrine-and-caffeine combo have found
that the latter produced better results. That, ultimately, led
When the Food and Drug Administration banned the to the demise of ephedrine, since both the drug companies
sale of ephedrine and mahuang food supplements on April and the FDA had a vested interest in maintaining weight-
12, 2004, companies selling those products knew they had loss drug sales.
a problem. It wasn’t the bogus lawsuits that burgeoned Ephedrine worked better than currently available pre-
both before and after the ruling but what to do to maintain scription fat-loss drugs simply because it was far more
sales of their various fat-loss products, most of which were inclusive than they were. Not only did ephedrine reduce
based on ephedrine or mahuang, often accompanied by a appetite, but it also promoted mechanisms of increased fat
natural caffeine source, such as kola nut or guarana. The oxidation. Ephedrine worked that way because it was
products produced millions in revenue. Unlike many other chemically similar to catecholamines made in the body,
food supplements, fat-loss products have a huge crossover such as epinephrine and norepinephrine, which promote
appeal, not only to bodybuilders and other athletes but fat mobilization. Ephedrine mimicked many of their ac-
also to anyone who wants to drop a few pounds. Consider- tions.
ing that at least one-third of all Americans are clinically So the problem facing supplement companies following
obese, the market for fat-loss supplements is enormous. the ephedrine ban was finding a suitable, legal substitute.
Several candidates have emerged, such
as green tea and hydroxycitrate. The
substance most nearly resembling
ephedrine that’s still legal—though it
may not be for long—is Citrus auran-
tium, also known as Seville orange and
Chinese bitter orange. In herbal form it
has various names, depending on the
culture in which it’s used. Thus, in
China it’s called zhi shi, and the
Japanese call it kijitsu, while to Koreans
it’s chisil.
Like mahuang, the parent plant from
which ephedrine was derived, Citrus
aurantium, or CA, has been used for
thousands of years, though never for
fat-loss purposes. Instead, it’s been
used as a condiment and an ingredient
in beer and eaten as a rather bitter
fruit. The amounts used, however,
never approached the concentration of
active ingredients in fat-loss supple-
ments.
Analysis of CA shows that the prima-
ry active ingredients that promote fat
loss are synephrine and octopamine.1
Synephrine bears a close chemical
resemblance to ephedrine, while oc-
topamine looks a lot like
norepinephrine. Not only are the two
substances produced in plants, but
they’re also made in the human body,
which likely explains why they’re still
legal. Neither substance works precise-
ly like ephedrine, despite claims to the
contrary.
Is the next best fat-loss com-

pound synephrine?

Synephrine has alpha-adrener-
gic effects, as did ephedrine, but
unlike ephedrine it interacts only
with beta-3 adrenergic receptors.
Ephedrine interacted with beta-1,
beta-2 and beta-3 receptors, with
most of the fat-mobilizing effects
occurring from its interaction with
the beta-2s. The overlap with beta-
1 receptors is what led to
ephedrine’s side effects, such as
excessive cardiovascular stimula-
tion. In reality, that posed a prob-
lem only with those who
overdosed on ephedrine or had
known medical contraindications,
such as cardiovascular disease, or
CVD.
Octopamine is a selective beta-3
agonist, meaning it interacts exclu-
sively with beta-3 adrenergic re-
ceptors. Some ads have implied
that this offers distinct advantages.
Activating beta-1 and -2 cell recep-
tors unavoidably also increases
cardiovascular stress. Beta-3
adrenergic receptors, however, are
found only in fat. It sounds good
until you realize what type of fat
those receptors are found in.
The type of fat that contains
beta-3 adrenergic is known as
brown adipose tissue, or BAT. It’s
loaded with both blood vessels and
mitochondria, a portion of cells
where fat is directly oxidized, or
burned. That explains BAT’s red-
brown color. Those attributes also
mean that BAT is highly thermo-
genic, capable of converting fat
Some scientists believe that some people can eat whatever they
calories into heat. BAT, in essence,
please without getting fat because they have more brown adipose
is a built-in radiator. Some scien-
tissue, which burns off excess calories as heat.
tists previously attributed the abili-
ty of some humans to eat whatever they pleased without be expected to decrease fat oxidation.
getting fat to BAT activity. Another frequently mentioned advantage of CA over
More research, however, showed that BAT is far more ephedrine is the lack of apparent cardiovascular symp-
active in babies and animals than it is in adults. In fact, toms, such as fast heartbeat or the shakiness that some
BAT has little or no activity in adults because most adults ephedrine users experienced. They were related to the
have little or no BAT. A few scientists still insist that some activation of beta-1 receptors by ephedrine, which doesn’t
humans are born with more BAT activity than normal and occur with CA. Unfortunately, another cardiovascular side
maintain its heightened activity into adulthood. Others say effect often attributed to ephedrine is shared with CA—
that those who seem able to eat anything with impunity hypertension, or elevated blood pressure.
owe their capacity to something else—for instance, in- Catecholamines, such as epinephrine and norepineph-
creased activity of the body’s thermogenic proteins, such rine, promote vasoconstriction, or a tightening of arterial
as uncoupling protein-3, which by the way exists in both blood vessels that results in elevation of blood pressure.
brown and white fat. Since ephedrine was similar in structure to
But getting back to CA, if the main ingredients in the catecholamines, it also led to a slight increase in blood
supplement work primarily by activating beta-3 receptors, pressure, which didn’t pose a problem for most people.
it wouldn’t be an effective fat burner for most people. In Synephrine and octopamine are structurally similar to
addition, the two primary active ingredients in CA— catecholamines, and they can also increase blood pres-
synephrine and octopamine—inhibit the production of sure.
cyclic AMP.2 Cyclic AMP, produced from the body’s ATP, is What about the evidence that CA does stimulate fat
the first chemical in the metabolic cascade that results in loss? Unlike the evidence for ephedrine, it’s thus far
fat oxidation. A substance that inhibits cyclic AMP could sparse.3 Animal studies do show significant fat loss with

Jerry Brainum’s
Bodybuilding Pharmacology
Citrus aurantium interacts

with beta-3 receptors, not
the beta-2 receptors that
are the main player in
human fat loss.
CA, but animals such as rats, ham- cians attributed to the CA. She had no
sters and dogs have far more active apparent cardiovascular risk factors,
beta-3 receptors than humans. Those such as elevated blood cholesterol or
studies also show that octopamine is lipids, high blood pressure and so on.
far more potent than synephrine in On the other hand, she was a heavy
promoting fat loss but far less potent smoker, and smoking can indepen-
than norepinephrine. Octopamine dently lead to a heart attack. Again,
worked well for rats, hamsters and no true cause and effect to indict CA.
dogs but produced no fat-mobilizing Even if CA proved to be less “dan-
effect whatever in humans and gerous” than ephedrine, it still
guinea pigs. Synephrine does pro- wouldn’t compare in effectiveness to
mote fat loss in humans but only ephedrine. That’s mainly because CA
when used at levels high enough to interacts with beta-3 receptors, not
also significantly increase blood the beta-2 receptors that are the main
pressure. player in human fat loss. Even worse,
CA shares a property with grape- CA has the same potential for causing
fruit juice that doesn’t exist with an increase in blood pressure that
ephedrine: It contains at least two was linked to ephedrine, and it in-
substances that inhibit the hibits the liver’s vital drug-detoxifying
cytochrome P450 enzyme system in system.
the liver. That particular system me- Food-supplement purveyors will
tabolizes more than 25 percent of have to come up with something
available drugs, and inhibiting it better than CA if they want to keep
could lead to dangerously high con- their Mercedes.
centrations of drugs in the body. CA is
even more potent than grapefruit
References
juice in that regard.
Case studies of CA’s side effects are 1 Fugh-Berman, A., et al. (2004).
starting to appear in medical journals. Citrus aurantium, an ingredient of
Like the cases that involved dietary supplements marketed for
ephedrine, however, they show little weight loss: Current status of clinical
or no direct cause-and-effect rela- and basic research. Exp Biol Med.
tionship to use of CA. One case in- 229:698-704.
volved a 52-year-old woman who 2 Airriess, C.N. (1997). Selective
experienced unremitted tachycardia inhibition of adenyl cyclase by octo-
(rapid heartbeat) after taking 500 pamine via a cloned A2A-adrenocep-
milligrams of a CA supplement con- tor. Br J Pharmacol. 122:191-98.
taining 6 percent synephrine, or 30 3 Bent, S., et al. (2004). Safety and
milligrams.4 She’d been taking thyroid efficacy of Citrus aurantium for
medication for 10 years, however, and weight loss. Am J Cardiol. 94:1359-
the doctors reporting her case sus- 1361.
pected an interaction between thy- 4 Firenzuoli, F., et al. (2005). Ad-
roid hormone and CA. That makes verse reaction to an adrenergic herbal
sense considering that natural cate- extract (Citrus aurantium).
cholamines produced in the body can Phytomedicine. In press.
result in a similar effect when used 5 Nykamp, D.L., et al. (2004). Possi-
with thyroid medication. ble association of acute lateral-wall
Another case involved a 55-year- myocardial infarction and bitter
old woman who had used a supple- orange supplement. Ann Pharma-
ment containing CA.5 She had a heart cotherp. 38:812-16. IM
attack, which her examining physi-

Mind
Blowing by Bad Workouts Let ’em go and
you will grow
IRONMIND
ow many times has this happened to you: You’re all The typical advice for managing bad workouts focuses on
H ready to have a terrific workout, and what you get is a

bust. Perhaps you came in raring to go because your
last training session made you think that you were on your
physical things. For example, the usual explanation is that
you’ve been overtraining and should back off, that your diet is
poor or that you need to use a certain supplement. To be
way to becoming a living legend. Perhaps nothing dramatic sure, a host of physical factors powerfully influence the quality
has happened lately, but at least you seemed to be solidly of your training, but if you really want to understand the heart
plodding along toward your goals. Or perhaps you had a of the issue, look to the psychological, not the physical, world.
rough go of it the past several times you hit the gym, and Consider two very different reactions to a bad workout. In
despite your best intentions, this latest workout, just like its one approach you conclude that you always have bad work-
predecessors, was a flat tire. outs and that every routine you’ve tried has been a failure. You
What you do next is crucial not only to your immediate can expect nothing else, since you’re genetically challenged.
progress but also to how much progress you’ll ultimately In another approach you conclude that even if this last work-
make in the sport. In fact, the way you handle the situation out wasn’t so hot, you’ve been cooking with gas lately, or
may be representative of the way you handle potentially dis- even if you stank on one part of it, other parts actually went
couraging situations in life. There really are just two fundamen- very well.
tal reactions: You can keep going, or you can quit. Let’s see Research psychologist Martin Seligman and his colleagues
what determines which way you go and lay out a strategy for have been exploring the reasons some people quit and others
blowing by bad workouts. continue to march forward in the face of adversity. Why, they
asked, when faced with a discouraging situation, do some
people just treat it like a bad-hair day and continue taking care
How you handle bad of business while others are completely devastated? To help
workouts is crucial to explain such phenomena, Seligman’s group suggested three
your progress. critical dimensions: permanence, pervasiveness and personal-
ization.
When you have a lousy workout, do you view it as some-
thing that always happens or as something that just happens
from time to time? That’s what permanence is all about, and
it’s key to the way you deal with misfortune: People who throw
in the towel believe that permanent causes underlie their
problems, while people who keep on trucking believe that
their problems are temporary. The quitter’s view of a bad
workout is that he or she always has bad workouts. Con-
versely, the person who sees the bad workout as an occa-
sional thing can take it in stride.
Pervasiveness has to do with whether you regard your
unfortunate situation as specific or general. For example, one
person might say that he or she has tried everything and
nothing has worked, but another might say, “I gain a lot better
Neveux \ Model: Michael Ergas
on abbreviated whole-body routines than I do on six-day

splits.” People who quit see negative situations in broad,
universal terms, while people who keep plugging away put
limits around the negative situation, controlling the damage
rather than letting it flood into other areas.
Personalization has to do with whether you explain things
by what’s called an internal or external locus of control. For
example, if you explain a bad workout by talking about your

Body
limited potential, that’s an internal perspective—you
look inside yourself for the cause of the problem. On
the other hand, if you explain a bad workout by
noting that you simply had a bad day, nothing more
and nothing less, you’re using an external perspec-
Muscle Lifestyle
I Love the Nightlife Sometimes you

gotta cut loose
tive.
The next step is to use those dimensions to help hen it
frame a productive response the next time you’re
faced with a bad workout or any other discouraging
situation. First, be sure to view the problem in the
W comes
to party-
ing, bodybuilders
narrow frame it deserves—for example, think in seem to have only
terms of this workout, not training in general. That two extremes.
will help you look at the occasional bad workout as There are those
just that: occasional and not something to get dis- who don’t let
couraged about. bodybuilding slow
Second, when one part of your workout goes them down—they
south, it’s tempting to throw in the towel, but don’t. go out as often as
In fact, if you quit at that stage, you’re digging your they like, staying
own grave. Reduce your weights and/or reps or out until the early
even change your routine, but keep going, and morning and
chances are you’ll leave the gym with a feeling of abusing alcohol
success, even if one aspect of your workout didn’t and/or drugs.
turn out as planned. Then there are
Third, look outside yourself for explanations of those who believe
why things went wrong, rather than trying to attribute that they must
them to your internal characteristics. Of course, that never, under any
doesn’t mean you should avoid taking responsibility circumstances,
where appropriate. It does mean that you shouldn’t go to a party or a nightclub, lest they destroy their physiques and
call yourself hopeless when, for example, a bad set their gains back a decade.
workout might easily be due to a particularly stressful Whatever happened to moderation? Partying as if it’s 1999 every
day at work. weekend will definitely have a negative impact on your bodybuilding
When you’re in it for the long haul, bad workouts success, but you can still go out every once in a while and enjoy
come with the territory. The way you handle them, yourself. Just limit your late-night excursions to no more often than
however, is up to you: Either they can leave you once a month, and go very easy on the alcohol (drugs are also
broken down and in despair, or you can learn to obviously something you don’t want to indulge in heavily, if at all).
blow right by them. You might even find it’s kind of amusing to be one of the few sober
—Randall Strossen, Ph.D. people in a club or at a party, as you get to sit back and observe
the effects of intoxication on others. You don’t need to stay out until
Editor’s note: Randall Strossen, Ph.D., edits the dawn every time either. Two or three in the morning is plenty late.
quarterly magazine MILO. He’s also the author of Try to arrange your schedule so that you can make up for lost sleep
IronMind: Stronger Minds, Stronger Bodies; Super the following day, and be sure to eat a bit more the next day to
Squats: How to Gain 30 Pounds of Muscle in 6 make up for any meals you may have missed while painting the
Weeks and Paul Anderson: The Mightiest Minister. town red. You don’t have to live like a monk to get bigger and
For more information call IronMind Enterprises Inc. at stronger, so don’t deny yourself the pleasure of occasionally going
(530) 265-6725 or Home Gym Warehouse at (800) out and cutting loose. —Ron Harris
447-0008, ext. 1. Visit the IronMind Web site at
www.ironmind.com. Editor’s note: Visit Ron’s web site, www.ronharrismuscle.com.

Bomber Blast MIND/BODY
Training Is Our Thing

Y
ou’ve neglect, even spurn, those precious disciplines worth more than
gotta gold?
love it. Looking back to our fathers and great-grandfathers, unless
Training is our they were royalty, we see that labor—hard work—contributed to
sport, our their muscle and hardiness. They walked or saddled up. They ate
diversion and sufficiently. Today we eat inefficiently and in abundance, here,
our entertain- there and everywhere. We gobble up truckloads of sugar, tubs of
ment. It’s a bad fat and scary chemicals by the barrel. And what about nights
refuge and and weekends without TV? I suspect they did things or enjoyed
private place well-deserved rest.
for thinking, Modern man has been run down by the speeding train of
calming and progress. We built our towns and cities, escalators and SUVs,
Neveux \ Models: Brenda Kelly and Kat Meyers
healing. It’s our governments and schools and failed to comprehensively care for
instructor and our most fundamental needs, the strength and health of our
disciplinarian, physical bodies. We have reading, writing and arithmetic in our
our buddy and classrooms, not to mention computers, but where are the basics
our boss. of nutrition and eating right? Are they not central subjects of study
Training is a for man’s personal strengthening, advancement and social wel-
source of daily fare? We have art, mythology and social sciences, yet I don’t see
fulfillment and vigorous physical training on the curriculum. Shouldn’t regular
spiritual cen- periods of fitness instruction be added to those subjects essential
tering, our joy to progressive living? Did we forget? Are they too exhausting, too
and our pain. much trouble, too demanding and time-consuming? Are they
Training is considered embarrassing, primitive, harsh and repressive—
the taskmaster that molds us and sets us free. socially and politically incorrect?
Training, the act and action, is rigid and stands out like a They are vital to humankind and should be routinely taught,
warrior or champion athlete in the mind of the ordinary man. and it’s a grave mistake they are not. Let’s riot.
Training suggests instruction, practice and preparation in a worthy Where did we go wrong? We failed to educate, and we remain
endeavor. In bodybuilding it means tough exercise, smart eating ignorant. In the past year we’ve seen a flurry of media reporting
and wholesome living. Training means commitment. Training and national concern. But only a handful of people have heard the
means diligence. Training means business, let there be no doubt good word—train, exercise and eat right—and of that handful,
about it. only a pinch understand and apply its principles.
Left to our own devices, left to choose between exercising and You’d think I was expounding on the philosophical themes of
not exercising, the latter, for the overwhelming majority, is the life stored in the obscure minds of haunted scholars, unfath-
popular choice. Eating right, meanwhile, is accidental or pure omable and untouchable. Get outta town. I’m talking about
luck. Though common sense, experience and scientific evidence invigorating exercise three or four times a week for an hour and
confirm that a trained body lives longer and with better quality, sensibly watching our food intake.
mankind is repelled by the effort it requires. I don’t like to think of my training as a habit. Lifting weights and
Entertain me, feed me, give me comfort, security and happi- getting appropriate amounts of nutritious food is to me a privilege
ness, but, oh, don’t make me exert myself. I’ll labor for wages and determination of will, a centering and ordering of the mind
because I must, but don’t expect me to strain or withhold my and spirit, a forceful yet desirable struggle that vents stresses
appetites in my free time. Haven’t you noticed, don’t you see?—I from the mind and toxins from the body; a playful release, a living,
prefer to sit and nibble and watch TV. breathing, moving creative expression, a statement about who I
Since training is not mechanical—configured into our involun- am, a fix. Training separates me from enslaving guilt and provides
tary neuromuscular system, like breathing and the beating of the generous portions of physical and mental fulfillment.
heart—we must make it happen, regularly. We must will it to Training is not worship, but it is an act of appreciation and
happen, or it will not. We must want it to happen, wish and need thankfulness. It doesn’t decide where you’re going, but it does
it to happen; then and only then, happen it will. improve your destination and surely helps you get there. It doesn’t
Training must become a habit, a passionate habit. reveal the future, but it does clear the way ahead and help you
Social activity is for the most part a collection of habits, some- understand the past. It might not tell you who you are, but a really
times known as traditions. Cultures are defined by their habits. good workout will lead you to your soul.
Who we are individually—good or not so good, charming or Let’s promote exercise and eating right to those who don’t. For
alarming, pleasant or annoying, productive or of little value—is the unconditioned and uninitiated such an undertaking is a boon,
reflected in and attributed to our habits. He who accurately as- a deliverance, a life-changing activity. Training is a novelty that
sesses himself and rids himself of weak habits becomes a stur- might survive as a habit and grow into a lifestyle. We don’t know
dier, more agreeable person. He who develops and adds where that will take them, but it has to be good. —Dave Draper
wholesome habits to his regimen becomes a powerful and more
complete person.
It’s up to us. Web alert: For more from Dave Draper,
Achievement is directly dependent upon the individual, his
courage and understanding. Why do so few men and women
visit www.davedraper.com and sign up
choose the golden practices of training—exercise and right eat- for his free newsletter. You can also check
ing—to support their life and well-being? Further, why do we out his amazing Top Squat training tool,
classic photos, workout Q&A and forum.
Motivation
Mastering Self Through Bodybuilding
Tim Wescott went from alcoholic to muscular marvel
im Wescott is a 49-year-old
T bodybuilder who’s been lift-

ing—on and off—for 25 years.
He missed about 11 years of training
due to alcoholism and drug abuse,
but once he pulled it together, body-
building pulled him out of the gutter
and into the winner’s circle. In 1995
Tim won the over-35 division of the
prestigious Southern States Body-
building Championships. He’s won Photos courtesy of Tim Wescott
that class on three different occa-
sions and placed twice in his class at
the NPC Masters Nationals, the
largest amateur contest in the United
States for bodybuilders over 40. He’s
amassed 46 trophies. He puts it in
perspective: “I went from someone Intermediates: Set goals and be
who was a serious, depressed alco- determined to reach and surpass
holic who didn’t want to live to some- them.
one who’s now enjoying every day Advanced: Be meticulous in your
and is living the dream.” training, eating and posing, as there
Q: What does your diet consist are so many competitors who may be
of? training and prepping far harder than
TW: Precontest I eat the usual diet you are, even though you think you’re
fare: egg whites, chicken breasts, spot-on.
tuna and other fish, lean beef, oat- Q: What motivated you to be-
meal, yams, potatoes, brown rice, come a bodybuilder?
veggies and salads. In the off-season TW: I was a small, frail kid, and
it’s the same things, although I in- there were two national-level body-
clude dairy, fruits and breads—with builders living in my area. Once I saw
much more beef and lots of pasta. them at the local YMCA, that was all
Q: What’s your advice for begin- the impetus I needed to start my
ning, intermediate and advanced journey to a superior physique.
bodybuilders? Q: What’s your favorite body-
TW: Beginners: Be patient and building moment?
consistent. TW: Placing in the Masters Nation-
als and winning my class in the South-
ern States for the first time, when
everyone said I couldn’t do it after
years of not training and abusing my
body with booze and drugs.
Oh, I was also in the movie “Pump-
ing Iron”—in an audience scene.
Q: What makes the difference
between a champion and an aver-
age Joe?
TW: A champion has a will of iron
and doesn’t let adversity stop him
from reaching his goals. The average
Joe is content to be just that—aver-
age. Average is easy. Just look
around. Average or below-average
people abound. —Ben Tatar

Jacked Up MIND/BODY
Muscularize Your Tri’s

he triceps muscle is particularly troublesome for women,
T but a lot of men also need to tone the back parts of their
upper arms. You use your triceps for pushing and pulling,
so having strength there will not only make you look fit but also
help prevent injury.
Triceps pushups. Grab a chair and sit on the edge with your
hands holding onto the front of the seat, palms to the back. Stretch your legs out
straight and position yourself so your back is almost touching the front of the chair.
Bend your arms to slowly lower your body till your rear end almost touches the floor,
and then push yourself up until your arms are straight and your elbows are locked.
You can do a similar movement, lifting your bodyweight, on parallel bars. If you use
parallel bars, keep your legs hanging straight down under your torso. Killer!
Triceps pushdowns. Now sit on the chair and grab it at the sides of the seat,
stretching your legs out and locking your elbows. Slide your butt off the chair and
lower yourself as far as you can, then push down to raise yourself back up.
Triceps extensions. Stand or sit with a dumbbell in one hand. Straighten your
arm so the dumbbell is overhead. Bend your elbow so your forearm moves behind
your head, inhaling as you move. Then press the dumbbell up as you exhale. You
can also do this exercise with a dumbbell in each hand, raising them simultaneously.
Try to keep your upper arms stationary, next to your head; don’t move anything
except your forearms.
Do two to three sets of 10 to 15 reps of these exercises. —Jack LaLanne
Editor’s note: As of September 2004 Jack LaLanne had lived 90 years, 75 of

them steeped in innovative physical training. He was the runner-up in the ’54 Mr.
America contest and created the longest-running fitness show in television history.
He’s also famous for performing shackled and handcuffed swimming feats to cele-
brate key birthdays. Jack still works out two hours a day. For more information,
check out his Web site, www.jacklalanne.com.
New Stuff
Let the Shaving
Begin
ummer is upon us, and any well-
S defined bodybuilder will want his

or her cuts as visible as possible.
That means shaving down so the fur
doesn’t blur your muscularity. A new line of shaving gels from Edge will make
your task—and your body—less hairy thanks to skin-conditioning ingredients
that deliver the most refreshing shave ever. Here are a few of the new prod-
ucts from S.C. Johnson:
Edge Advanced Gel Sensitive Skin features a nonirritating formula that
contains added aloe for a soothing shave (reduces nicks and cuts).
Edge Active Care Advanced Gel Clean is a super-rich gel containing a
special blend of facial cleansers. It helps lift dirt and oil from the skin’s surface
to cleanse while you shave.
Edge Advanced Gel Extra Moisturizing contains vitamin E to leave your
face—and other areas—smooth and moisturized with every shave. Great for
dry or sensitive skin.
Edge Active Care Advanced Gel Ultra Sensitive contains no dyes or
fragrances to irritate the skin and is tailored for men who have the most
sensitive skin. Its special formula won’t block pores. This gel minimizes
irritation and actually helps to fight razor bumps, a problem especially preva-
lent in African-American men.
Edge Active Care Advanced Gel Soothing Aloe contains extra aloe
vera and is designed to deliver a close and comfortable shave, leaving your
face feeling soothed and moisturized.
Edge Active Care Advanced Gel Natural Cool is a unique formula with
natural extracts of eucalyptus to help minimize razor burn and soothe your
skin.
Edge Advanced Gel products are available in all mass-merchandise out-
lets, including drugstores and supermarkets nationwide. For more informa-
tion visit www.InsideEdge.com.

Gallery of Ironmen MIND/BODY
Pain Into Power

Steve Stanko overcame illness to win the Mr. America and Mr. Universe titles
any athletes have to confront
M medical problems in their

careers, but Steve Stanko
was forced to overcome a leg ailment
so severe, it would have sidelined a
lesser person. He was born in Perth
Amboy, New Jersey, in 1918 to par-
ents of Hungarian extraction. Al-
though Stanko began with a tall, thin
physique, his drive and desire gave
him the makings of a true champion.
Stanko began to lift weights after he
saw the legendary John Grimek win
Photos courtesy of David Chapman

the 1936 Senior Nationals. Grimek
was also a Perth Amboy native and
unquestionably a worthy model for
Steve’s youthful enthusiasm. Stanko
worked hard at his new sport, and he
made such rapid progress that in less
than two years it was Stanko who
stood on the winner’s platform at the more with ever-increasing intensity.
Nationals. He’d long been known for his
By April 1941 Stanko’s lifting marathon workouts—something
prowess had achieved even greater quite unheard of in the mid-1940s.
success. He broke the 1,000-pound Grimek told of one extra-long session
total in an official contest. Few real- that started at 12:30 in the afternoon
ized that despite his impressive and didn’t stop until 6:30 in the
performance, Steve had performed evening. The men were reportedly so
his lifts in great pain. He suffered from pumped that they could hardly get
phlebitis, which caused painful blood their clothes on.
clots to form in his legs, and shortly Thanks to heavy exercise and his
after the contest he was forced to boundless determination, Stanko
spend many months in bed. It was developed a mighty physique once
not until the summer of 1942 that he more, and in a couple of years his
was finally able to do some exercises bodyweight was back up to 210. He
for his upper body, but because of even won a number of bodybuilding
the forced bed rest, his weight had contests. His competitive career
dropped from 237 to 176 pounds. reached its apex in 1944, when he
Still, the athlete persevered. If he was victorious at the prestigious Mr.
could no longer be a weightlifter, he America contest; then in 1947 anoth-
would switch to bodybuilding. er honor came to him when Stanko
Stanko began to work out once won the very first Mr. Universe com-
petition.
Stanko stayed in good shape until
the 1960s, but eventually his condi-
tion worsened. Clots the size of
pancakes formed in his abdomen
and big lumps in his arms and legs.
Despite everything the doctors could
do, the great athlete grew weaker
and weaker. Eventually, clots formed
in his lungs, and he lost his battle for
life. Steve Stanko passed away
peacefully on New Year’s Eve, 1978.
—David Chapman

Serious Training MIND/BODY
Caitlin Johnson
Photography by Jerry Fredrick
Location: Gold’s Gym, Venice, CA

Serious Stats
Weight: 115 Height: 5’3” Age: 23
Age began training: 19
Bodypart split:
Monday: back; Tuesday: quads and hamstrings;
Wednesday: shoulders; Friday: chest and arms
Sample workout (quads):
Leg extensions 4 x 10
Smith-machine lunges 4 x 15
Squats 4 x 10
Factoid:
“I’d lost 70 pounds of fat by the time I stepped
onstage.”
Aspirations:
To compete in the IFBB Figure Olympia
Web site:
www.CatsAllThat.com

Only the Strong Shall Survive
Big on a
Budget
• by Bill Starr •
KHYDVWPDMRULW\RIPDOHVZKR RXUFXOWXUH%HLQJELJJHULVXVHIXOLQHYHU\
VWDUWZHLJKWWUDLQLQJGRVRIRUWKH VSRUWH[FHSWJ\PQDVWLFV
VDPHUHDVRQWRJHWELJJHU,WZDV 0RWKHU1DWXUHSOD\HGDFUXHOMRNHRQ
FHUWDLQO\P\PRWLYDWLRQ:KHQ, WKHPDOHRIWKHVSHFLHV,QKLVWHHQVKHGHV
JUDGXDWHGIURPKLJKVFKRRODQG SHUDWHO\ZDQWVWRJURZDQGJHWVWURQJHU
MRLQHGWKH$LU)RUFH,ZHLJKHG EXWQRPDWWHUKRZPXFKKHHDWVDQGLW±V
SRXQGV2QFH,IRXQGDJ\PZLWKZHLJKWV RIWHQDWUHPHQGRXVDPRXQWKHGRHVQ±WJHW
DQGKLWP\JURZWKVSXUWWKLQJVZHQWILQH DQ\ELJJHU/DWHUZKHQKHKDVWROLPLW
EXWWKHH[SHULHQFHKHOSHGPHXQGHUVWDQG ERG\ZHLJKWIRUKHDOWKUHDVRQVKHFDQDGG
WKHFRQFHUQWKDW\RXQJPHQKDYHDERXW SRXQGVVLPSO\E\ORRNLQJDWWKHUHVWDXUDQW
JDLQLQJIXQFWLRQDOERG\ZHLJKW,W±VPRUH GHVVHUWFDUW(YLGHQWO\LWZDVQ±WDYLWDOSDUW
WKDQDQHJRWLVWLFZKLPLW±VHVVHQWLDOIRUVHOI RI0RWKHU1DWXUH±VSODQIRU\RXQJVWHUVWR
HVWHHP%HLQJDUXQWLVQRDGYDQWDJHLQ EHFRPHVRLQYROYHGLQFRPSHWLWLYHVSRUWV

*DLQ6L]HDQG6WUHQJWK
:LWKRXW*RLQJ
%52.(
The college-age male typically I think perhaps the best for them to train hard with
faces another problem in that re- way for me to relate how the weights, since there
gard: a lack of funds to buy the to go about gaining were no classes or
foods and supplements he needs to useful bodyweight practices. They
pack on muscular bodyweight. In when money is tight couldn’t be ex-
most cases the food in the universi- is to tell the story of pected to make
ty cafeteria is high in calories and the athletes at the any strength gains,
carbs, with little protein. So if a guy University of Hawaii however, unless
does gain bodyweight, it’s often the in the early ’70s. The they ate well. I’d
undesirable kind. ones who lived in just moved into
Young men raising a family also Hale Anuenue, the the dorm when
cannot budget money to buy the athletic dorm, faced semester break
much-heralded but costly supple- the problem of secur- came along and
ments that help put on muscular ing enough food to stranded two
bodyweight. When a person has survive several times dozen football
three young children, laying out $30 a year—and do so players. They came
with very little to me for advice.
money. That’s be- The first thing I did
cause when there weren’t was find out how much
any classes, the school cafeteria money they had to spend. I calcu-
shut down. Those who couldn’t lated that they’d have to be able to
afford a plane ticket to fly to the eat on five dollars a day—no easy
mainland had to purchase their feat since Honolulu has never been
own food at Thanksgiving, Christ- a city known for buying food on the
mas and semester and spring cheap.
breaks. With their problem in mind I
Most, but not all, received some visited a local food market, checked
allowance from home, and their prices and came up with a plan. I
scholarships provided them with a told the three most affluent stu-
meager amount for laundry, but dents—a relative term because
money was tight—very tight. The none of them had much money—to
breaks were perfect opportunities buy a refrigerator, blender and hot
for a can of whey protein, $35 for a

can of creatine or $40 for a bottle of
The teenage
aminos is simply out of the ques- male
tion. I know because I was in that
boat. When I worked for the YMCA, desperately
I’d save my change, and when I had wants to
enough I’d splurge and buy a can of
Hoffman’s protein powder. I always grow and
got the standard brand, which cost
Neveux \ Model: Justin Balik \ Equipment: PowerBlock selectorized dumbbells, 1-800-447-0008
$1.50, and rationed it out over a
get strong,
couple of months. It contained but it seems
such a low amount of useful protein
that its benefits were most likely no matter
more mental than physical. how much
When I went to York to be inter-
viewed for the position of assistant food he eats,
editor of Strength & Health, Tommy
Suggs gave me a canister of Super
he doesn’t
Hi-Proteen, the top of the line. I’d get any
only dreamed of having that level of
protein powder; it cost five dollars. bigger.
Back in Marion, Indiana, I called all
my follow lifters, and we had a
protein milk shake party. It was a
grand occasion, for none of us had
ever tasted the luxury product be-
fore. We were just like a group of
gourmands at the finest French
restaurant.

plate at the used-appliance store whole milk, depending on taste, patron of the football program. I
near the campus. I’d gone there tuna, bread, a head of lettuce or wanted the athletes to buy honey
earlier and knew those items could sprouts, whichever was the cheap- and peanut butter from him for a
be bought inexpensively. Later I est, a box of powdered milk and couple of reasons. He’d sell the
bought a refrigerator for $20. I con- salt. Optional items were ice cream products to them wholesale, and I
vinced them that they could easily or ice milk, honey, yogurt and pep- wanted the guys to have unpro-
get their money back by selling the per. I also sent them to a health cessed peanut butter and honey.
appliances to other athletes when foods store owned by Buster Nagao You might notice the absence of
they left school. that was a short walk from the fruit on the list. Keith Gibson took
Here’s what I told them to pur- dorm. care of that. I knew of a banana
chase at the market: eggs, skim or Buster was a most generous grove behind a state mental facility
near Kaneohe. The bananas
were never picked and generally
Young athletes, went to waste—but no longer.
We drove over the mountain
like college-age and filled the back of his station
bodybuilders, wagon with the nutritious fruit.
rarely have the I contributed some pots,
pans and a skillet that I’d pur-
funds for chased when I first moved to
supplements. Oahu six months before, so they
wouldn’t have to spend any
precious food money on those
items. It was a communal affair.
Those who were in better finan-
cial shape bought the optional
foods and shared them with
their more impoverished team-
mates.
Now they were in business.
They hard-boiled the eggs at my
suggestion. They ate the tuna
straight from the can or made
salads with it. Sometimes they
combined hard-boiled eggs,
tuna and lettuce for a great
salad. They made banana,
peanut butter and honey sand-
wiches and drank lots of protein
milk shakes. Their diets were
really quite complete. They took
in plenty of high-quality protein
and good fat in the milk, tuna,
eggs and peanut butter. There
were plenty of carbs in the milk,
breads, bananas and honey.
They were also getting a vast
amount of vitamins and miner-
als. Some found that they
couldn’t digest the milk or yo-
gurt and started making their
shakes with fruit juice. They still
added powdered milk and had
no problem with that. (I believe
many who think they’re lactose
intolerant are really allergic to
Neveux \ Model: Tomm Voss
the milk fat, not the lactose.)

At first those who were used
to more variety and spicy foods
grumbled about the
monotonous diet, but not for
long. It’s amazing what genuine
Peanut butter and milk make a great

protein meal, and sardines are also high
in protein and rich in calcium.
hunger does for a picky eater. Kids a great deal more calcium, phos- shake at bedtime, began shedding
who’d turned up their noses at the phorus and potassium, and they unwanted pounds. That’s because
idea of tuna salads and peanut were cheaper than tuna. Sardines they were no longer stuffing them-
butter-and-banana sandwiches became their snack food. selves with the high-carb foods
were soon wolfing them down. Those who wanted to add more from the cafeteria or snacking on
They reminded me of a story bodyweight started drinking a pro- junk food at night. Now they were
about two hunters. One told the tein shake after they trained and using their stored fat. They had
other that he fed his dogs turnips another at bedtime. They had an more energy and were feeling much
only. The man replied, “Why, my abundance of energy from the fats better about their new physiques.
dogs would never eat turnips.” The and carbs and were recovering from Even as they lost weight, they got
first hunter said, “Mine wouldn’t their workouts because of all the stronger.
either for the first 10 days.” protein they were getting. A positive When school resumed, the ath-
They all thrived on the Spartan side of their dire economic situa- letes who’d been on the low-budget
diet. Occasionally, they’d substitute tion was that they learned to be diet changed the way they ate at the
canned salmon for tuna if they very selective when they went cafeteria. They avoided the starches
found it on sale. I told them that if shopping. With only a few dollars in and loaded up on salads and foods
they wanted another inexpensive their pockets, they didn’t bother high in protein. They continued to
change to buy sardines. Sardines looking at junk foods, colas, candy eat hard-boiled eggs and tuna and
have a bit less protein than tuna but or pastries. Beer and pizza were drank protein milk shakes at night.
also out of the question. They liked the results they were
Since they couldn’t afford to go getting from the extra protein.
out to nightclubs, they ended up That diet was the one that most
getting plenty of rest. That was a of the top bodybuilders used before
plus for their lifting. They’d the miracle weight-gaining supple-
watch TV, listen to music, visit ments burst on the market. They
one another and play count- drank gallons of milk shakes, ate
less games of Pong in the truckloads of tuna and raked in
dorm. They’d rigged the mountains of hard-boiled eggs. I
machine so they wouldn’t traveled with Bill St. John to a con-
have to pay and played test in Virginia when he was at the
far into the night. While it peak of his competitive career. He
may not have been very carried a bag of hard-boiled eggs
exciting, it was a healthy with him, and every so often I’d
lifestyle. hear him cracking one. He ate them
The leaner players started pack- regularly to maintain a positive
ing on more muscle, and the chub- nitrogen balance, much in the
by ones, who didn’t drink a milk manner of eating amino acid

tablets. You can buy lots of eggs good, because they aren’t. The
with what you’d spend on a bottle cholesterol in eggs is the kind the
of aminos. It wasn’t uncommon for body needs to form hormones,
some bodybuilders to eat two including the sex hormones, create
dozen eggs a day. bile and feed brain function.
Whenever I tell a young man Cholesterol is a vital part of cellular
about the value of eating lots of membranes.
eggs, he always comes back with Still, many argue that eating a
the cholesterol problem. The large quantity of eggs will put too
cholesterol scare involving eggs much cholesterol in the system and
seems to run in 20-year cycles. cause trouble. That doesn’t happen
Currently, eggs aren’t regarded as a because eggs also contain a built-in
cause of high cholesterol, which is safeguard, lecithin, an emulsifying
One good thing about being

low on funds: You don’t have
money to waste on junk food,
stuff that can hurt your gains.
agent that literally moves excess

cholesterol out of the body. Not
only that, those who throw away
the yolks are foolish. The yellow
DG
contains valuable nutrients: the B-
vitamins in balance, A, D, plus
essential minerals such as iron,
selenium and hard-to-obtain sulfur.
There are, however, a few things
you need to know about eggs to
safeguard your health. Keep them
in the refrigerator, and cook them
thoroughly. The practice of throw-
ing raw eggs in a blender that you
saw in the movie “Rocky” isn’t a
good idea. In fact, it’s dangerous. In
the ’50s, Adelle Davis wrote in Let’s
Eat Right to Keep Fit that eating raw
eggs was a health risk. If the eggs
aren’t cooked, a substance in them
called avidin keeps an important B-
vitamin, biotin, from reaching the
bloodstream. A deficiency in biotin
results in fatigue, drying of the skin
and mental depression.
There’s another, more critical
reason to cook eggs: food poison-
ing. You may have read about out-
breaks of serious illnesses caused
by Salmonella enteritidis, a bacteria
carried in chicken, pork, turkey,
beef and egg yolks. The May ’02

Neveux \ Model: Marvin Montoya

If you can’t afford protein shakes, hard-boiled eggs can be your amino-
packed snack—and don’t throw out the yolks.
issue of National Geographic re- minerals used for cell rebuilding. tion); a scoop of strawberry ice
ported a 1994 incident in which The same goes for honey: Get the cream or ice milk (ice milk has
trucks carrying the premix for good stuff, and use a little less. more protein than ice cream, but
Schwan’s, a nationally distributed Don’t even consider white bread— use what tastes best because you
brand of ice cream, “carried traces it’s nutritionally worthless. already have lots of protein). You
of raw eggs contaminated with The cornerstone of the gain- end up with 50 grams of highly
Salmonella enteritidis. The out- weight diet on a budget is the pro- digestible protein.
break sickened an estimated tein milk shake. I’ve been preaching Which brings me to my next
224,000 people in 48 states.” the merits of making protein milk point. It’s been said numerous
Scary? The good news is that shakes from powdered milk for a times but bears repeating: It’s better
when you cook the yolks thorough- long time. I first tried it when I was to eat many small meals than a few
ly, the salmonella is destroyed, nearly broke and found that it large ones. Your digestive tract can
which makes hard-boiled eggs even worked just as well as the much assimilate only about 50 grams of
more attractive. There’s nothing more costly commercial protein protein at one time. If you overload,
complicated or messy about powders. I do like some of the prod- you pass off the excess, which
preparing them. Boil them for 20 ucts on the market now and often means you’re in effect wasting
minutes, let them cool, and then buy them. But when I run out, I go money.
stick them in the fridge. Cook them back to the powdered milk. Sure, Gaining functional bodyweight is
at night, and you have a ready commercial protein powders and more difficult than losing unwant-
source of high-quality protein at meal replacements are better, but ed pounds, so be consistent with
your disposal. And they’re still powdered milk can work in a pinch. your eating and the milk shakes. Eat
cheap. You can pay less than a dol- Here’s a tip on making a delicious small amounts throughout the day,
lar for a dozen jumbo size—a good milk shake. Don’t put in so many and drink a shake after training and
quantity of nutrition for a buck. ingredients that it resembles mud. another at bedtime. If you do that
If you decide to try this diet or While all the ingredients may be religiously, you’ll get bigger, and if
part of it, it’s important that you good for you, thick shakes get old in you’re also training hard, you’ll get
purchase the best. Even if funds are a hurry. Keep it smooth enough so stronger as well.
tight, don’t buy low-grade tuna or that you can drink it down and not
peanut butter or white bread. Natu- have to chew it. Here’s the formula I Editor’s note: Bill Starr was a
ral peanut butter is so much more like: a cup of powdered milk; eight strength and conditioning coach at
nutritious than the processed kind, ounces of whole or skim milk (skim Johns Hopkins University from
it is worth the few extra pennies. It milk has more protein per ounce 1989 to 2000. He’s the author of The
also provides a good plant protein, than whole milk); a half cup of Strongest Shall Survive and Defying
with all the amino acids in balance, blueberry yogurt (it jacks up the Gravity. IM
a variety of the B-vitamins and taste, and the yogurt helps diges-

Readers Write
Excellent Expo and IM Pro
as well as nonallied countries. This war will be costly be-
cause the enemy walks among us; however, the seeds of
democracy have been planted in Iraq, and we need to nur-
ture them to maturity.
I am stationed in Iraq, and its people and military thank
us for being here. They lived in fear of death and torture for
a very long time. Some of them have expressed concern
that we will pull out before the job is complete. That cannot
happen, for the cost will be even greater down the road. We
have to get the job done this time. The Iraqi people deserve
their freedom; they have been paying for it with their blood,
sweat and tears. Let’s help those who are here to get the job
done.
With that in mind, I am asking veterans, in cooperation
with Physique Bodyware (www.PhysiqueBodywareUSA
.com), to write to those serving in Afghanistan and Iraq. Let
them know how you dealt with being away from home, loss
Neveux
of comrades, personal feelings about war and so on. That
will help to build morale. Physique Bodyware will include
I want to pass on my highest kudos for the fantastic IRON your letters with the care packages of exercise equipment
MAN Fitness Weekend in Pasadena. Everything was truly the company is sending to the troops. Exercising helps us
top-notch and greatly exceeded my already high expecta- relieve the stress that we experience in a combat environ-
tions. The expo is the perfect mix of health-and-fitness ment. I wish I had had this opportunity when I was serving
booths, strongman events and informative seminars. in Desert Shield/Storm. It would have made a world of
This year’s bodybuilding contest had to be one of the best difference.
IRON MAN Pros ever. The level of competition was fantas- SFC Bartholomew T. Garner
tic, and Melvin Anthony’s posing performance was the best via Internet
display I’ve ever seen.
My favorite part was the VIP breakfast buffet. All the Editor’s note: Send letters to our troops via e-mail to
bodybuilders were very friendly and personable, and the info@physiquebodywareusa.com.
food was great (It’s probably the only time I will ever follow
Ronnie Coleman in the omelette line and be able to say, “I’ll
have what Mr. Olympia is having!”).
X-traordinary Interview
The seminars were great too. My wife may need minor
knee surgery and was thrilled with Joseph Horrigan’s semi-
nar and personal advice.
Now if you guys could just figure out a way to get rid of
the rain.
Ron Dunn
via Internet
Editor’s note: The weather was about the only thing

that didn’t go well, and even that didn’t keep the fitness
fanatics away. It was a full house all three days. See page 201
for photos from the expo. If you missed our contest cover-
age last month, go to www.graphicmuscle.com for hun-
dreds of photos from the show.
Veteran Muscle
I want to begin by thanking each veteran for his or her
service to our great country. It may have its problems, but Jonathan Lawson’s interview in the March ’05 IRON MAN
the United States is still the best country to live in and to on X Reps and his X Diet was outstanding. Unfortunately, I
serve in its military forces. Whether you served in the Army, missed part 1. Is it online?
Navy, Air Force, Marines or Coast Guard, we are all broth- Kyle McGill
ers- and sisters-in-arms defending our freedom. via Internet
That freedom was shaken in the horrific attacks that took
place on September 11, 2001. I will always remember where Editor’s note: Yes, both parts of the “X Factor” interview
I was on that day when those cowardly terrorists committed are posted at www.X-Rep.com. Go to the X Q&A section and
their evil acts against the United States and the world. I click on interview.
wonder how many of my fellow Americans understand
9RO1R ,5210$1,661LVSXEOLVKHGPRQWKO\E\ ,5210$1 3XEOLVK
what it means to be at war against this type of enemy—to LQJ,YHV$YH2[QDUG&$3HULRGLFDO0DLOLVSDLGDW2[QDUG&$DQGDWDGGL
wear the uniform and fight to protect its very existence and WLRQDOPDLOLQJRIILFHV32670$67(56HQGDGGUHVVFKDQJHVWR,5210$1,YHV$YH
all the rights that come with being an American citizen. Do 2[QDUG&$3OHDVHDOORZVL[WRHLJKWZHHNVIRUFKDQJHWRWDNHHIIHFW6XEVFULSWLRQ
they understand the price of freedom? UDWHV86DQGLWVSRVVHVVLRQVQHZLVVXHVXEVFULSWLRQ&DQDGD0H[LFRDQGRWKHU
The war on terrorism we are now fighting in Iraq has no IRUHLJQVXEVFULSWLRQVLVVXHVVHQW6HFRQG&ODVV)RUHLJQRUGHUVPXVWEHLQ86GRO
ODUV6HQGVXEVFULSWLRQVWR,5210$1,YHV$YH2[QDUG&$2UFDOO
distinct enemy. The terrorists/insurgents come from allied &RS\ULJKW $OO ULJKWV UHVHUYHG 1R SDUW RI WKLV PDJD]LQH PD\ EH
UHSURGXFHGLQDQ\PDQQHUZLWKRXWZULWWHQSHUPLVVLRQIURPWKHSXEOLVKHU3ULQWHGLQWKH86$

Female Muscle '05

Uploaded by

Copyright:

Available Formats

You might also like

Female Muscle '05

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Female Muscle '05

Uploaded by

Copyright:

Available Formats

TEEN MUSCLE • CREATINE K-BOOM!

• THE FEMALE FORM AS ART

•Female Muscle ’05

•Get Big on a Budget

Equipment Supplements Books Videos

•Money Back Guarantee

www.ironmanmagazine.com \ APRIL 2006 261

This DVD features Greg Plitt, one of the

150 DECEMBER 2009 \ www.ironmanmagazine.com

Real Bodybuilding Training, Nutrition & Supplementation

80 YOUR TRICEPS WILL NEVER GROW!

110 RESEARCH TEAM

120 HEAVY DUTY

134 THE RED ZONE

150 FEMALE MUSCLE ’05

204 IFBB MS. INTERNATIONAL

228 ONLY THE STRONG SHALL SURVIVE

Free download from imbodybuilding.com

190 NEWS & VIEWS

210 BODYBUILDING PHARMACOLOGY

218 MIND/BODY CONNECTION

240 READERS WRITE

Here’s a complete Powertec

Visit us at Home-Gym.com or call 800-447-0008

Over 4000 best-selling products online

The Ideal Physique Associate Publisher: Warren Wanderer

26 JUNE 2005 \ www.ironmanmagazine.com

Picture this... you with tight,

The incredible breakthrough

Using the Ab Bench is the

Visit us at Home-Gym.com or call 800-447-0008

Whatever You Need—Wherever You Train ™

32 JUNE 2005 \ www.ironmanmagazine.com

•Selectorized: Adjust the

FREE Bonus Pack:

Stand available separately.

Visit us at Home-Gym.com or call 800-447-0008

Monster Forearm Bar Power Hooks

Over 4000 best-selling products online

Lateral Raises vs. Lateral Throws

never getting very

That’s not to say

Free download from imbodybuilding.com

If you’re after huge forearms

You’ll develop a bone-crushing

Visit us at Home-Gym.com or call 800-447-0008

Whatever You Need—Wherever You Train ™

Neveux \ Model: Skip La Cour \ Equipment: Powertec power rack, 1-800-447-0008

Good Strength Vibrations group showed decreased levels of salivary

34 JUNE 2005 \ www.ironmanmagazine.com

The rotator cuff muscles stabilize

A big, impressive bench press can

Visit us at Home-Gym.com or call 800-447-0008

8 Over 4000 best-selling products online

Why It’s So Simple

ence, all for the low cost of $87. Men-

Free download from imbodybuilding.com

With Flexsolate, you isolate to innervate and