Work Out: To Win BIG!

JURASSIC SPARK: 10 x 10 = FAST MASS
JUNE 2009 / IRON MAN MAGAZINE—WE KNOW TRAINING™
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www.ironmanmagazine.com \ APRIL 2006 261

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150 DECEMBER 2009 \ www.ironmanmagazine.com

IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE IRON MAN MAGAZ
WE KNOW TRAINING™
June 2009
CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS C
FEATURES
78 TRAIN, EAT, GROW 116
The TEG men explore the power of 10—as in 10 sets of 10 reps—with a unique
variation for adding size.
112 A BODYBUILDER IS BORN 47

Ron Harris describes how to restart gains by getting creative.
122 SEAN HARLEY

The IM/BodySpace Model Search champ thinks fit to win.
136 ALLISON ETHIER

How she turned up the heat to win the IM/BodySpace Model Search women’s
division. ALLISON ETHIER
136
154 HEAVY DUTY
John Little has Mike Mentzer’s takes on rep cadence and negative training.
158 PROOF BEFORE PROMISES, PART 2

Jerry Brainum interviews top nutrition scientist Anthony Almada.
168 TRICEPS TORCHER

Mark Perry explains how to brutalize your tri’s in the gym.
182 GOALS TO GAIN

The Wilson brothers discuss ways to envision success.
194 IFBB ARNOLD CLASSIC

The best bodies in the world storm Columbus—and the winner is...
222 POWER SURGE

Sean Katterle talks with bench press powerhouse Ray Hickman.
256 PROFILE: ABBAS KHATAMI

How he’s training, eating and planning to break into the pro ranks.
266 FEMME PHYSIQUE

New series: IFBB Women’s Historian Steve Wennerstrom provides perspective
on women’s bodybuilding past and present.
168
MARK PERRY’S
TRICEPS
282 ONLY THE STRONG SHALL SURVIVE TORCHER
Coach Bill Starr helps you build stronger, more secure shoulders.
Sean Harley and JURASSIC SPARK: 10 x 10 = FAST MASS
Allison Ethier
appear on this
Work Out
™
month’s cover.
Hair and makeup to Win BIG!
Hot BodySpace Champs
Sean Harley and
Teri Groves. Allison Ethier
Tell You How
Photo by Michael
Triceps
Neveux. Torcher
Toast Your
Tri’s for
Super Size
Power
Surge
Blast Off to a
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194 282
JUNE 2009
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Vol. 68, No. 6 www.IronManMagazine.com

Please display until 6/3/09
• Motivation Mojo—Grab Your Goals to Gain
• Secure Your Shoulders for New Size and Strength

CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CO
DEPARTMENTS
36 TRAIN TO GAIN
Bi’ size, squat stance and Joe Horrigan’s Sportsmedicine column.
50 SMART TRAINING
Coach Charles Poliquin talks Romanian deadlifts and hardgainer tactics.
60 EAT TO GROW
Anabolic limits of protein, new beta-alanine research and an easy way to shorten
workouts and make better gains.
92 NATURALLY HUGE
John Hansen has a blueprint for losing fat, not muscle.
100 SHREDDED MUSCLE

Dave Goodin gets into motivation and first-contest strategies.
104 CRITICAL MASS

Steve Holman on the Jurassic spark known as X Reps.
260
PUMP &
CIRCUMSTANCE
Curvature and
232 MUSCLE “IN” SITES conditioning
Eric Broser checks out legendary bodybuilder Berry DeMey’s site—with surprising
results—plus, he reviews Chris Faildo’s new DVD.
240 NEWS & VIEWS

Lonnie Teper’s all over the Arnold Classic, and he’s got Rising Stars too. 36
TRAIN
260 PUMP & CIRCUMSTANCE TO GAIN
Ruth Silverman checks out the female-physique fest at the Arnold.
274 BODYBUILDING PHARMACOLOGY

Jerry Brainum’s concluding commentary on natural testosterone boosters.
292 MIND/BODY CONNECTION

Take me to your dumbbells, surf your brain waves and germ warfare.
304 READERS WRITE

Women with muscle, IM throwback and back-attack believer.
ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLIN
www.IronManMagazine.com
See more Photos @
See more Video @
In the next IRON MAN:
Next month we’ll have a Q&A with
ONLINE VIEWERS’ CHOICE
former NPC Team Universe champ Skip
Here are the places that IronManMagazine.com viewers recently
clicked on the most: La Cour—his bodybuilding goals may
have changed, but he’s still going to
war with the weights five days a week.
He’s also a motivational speaker, so
be prepared to be inspired. Then the
Wilsons outline how to fight off muscle
>CONTEST >BEHIND- >HOT CLIPS >PDF LIBRARY loss, Jerry Brainum looks at resveratrol,
COVERAGE THE-SCENES Feel your heart Read and/or and we’ll have a Body by Science book
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greatest results, See and hear view these of our most
photos, video interviews with studio sessions popular features. sensation Shavis Higa lays out his
and blogs from the stars of the with fit, Build your winning workout and diet. Find the July
the biggest muscle world. gorgeous gals. muscle-building
events.
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PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S
Publisher’s Letter Founders 1936-1986:

Peary & Mabel Rader
Publisher/Editorial Director: John Balik
by John Balik Associate Publisher: Warren Wanderer
Design Director: Michael Neveux
Editor in Chief: Stephen Holman
Art Director: T.S. Bratcher
Senior Editor: Ruth Silverman
The Future of Editor at Large: Lonnie Teper

Articles Editors: L.A. Perry, Caryne Brown
Assistant Art Director: Brett R. Miller
TM
Bodybuilding Staff Designer: Fernando Carmona
IRON MAN Staff:
Mary Gasca, Vuthy Keo, Mervin Petralba
Contributing Authors:
Jerry Brainum, Eric Broser, David Chapman,
When we first started using the trademarked phrase “The Future of Teagan Clive, Lorenzo Cornacchia, Daniel Curtis,
Bodybuilding” in January 1989, my vision was to enhance the body- Dave Draper, Michael Gündill, Rosemary Hallum,
building environment by emphasizing the positive and growing the Ph.D., John Hansen, Ron Harris, Ori Hofmekler,
Rod Labbe, Skip La Cour, Jack LaLanne, Butch
awareness of bodybuilding as the foundation of a healthful lifestyle. Our Lebowitz, John Little, Stuart McRobert, Gene
editorial content has always reflected that commitment—bodybuild- Mozée, Charles Poliquin, Larry Scott, Jim
ing isn’t meant to be a quick fix but rather a realignment of priorities, a Shiebler, Roger Schwab, C.S. Sloan, Bill Starr,
Bradley Steiner, Eric Sternlicht, Ph.D., Randall
positive addiction. Strossen, Ph.D., Richard Winett, Ph.D., and
The reality is that 80 percent of the people who start training drop David Young
out within five years, never graduating to the level where bodybuilding Contributing Artists:
becomes embedded in their lives. As I said, bodybuilding is the cor- Steve Cepello, Larry Eklund, Ron Dunn,
nerstone of a strong, healthful lifestyle. Without it at the center of your Jake Jones
long-range commitment to your physical self, diet, supplements and Contributing Photographers:
Jim Amentler, Ron Avidan, Roland Balik, Reg
nutrition have greatly reduced impact. Bradford, Jimmy Caruso, Bill Dobbins, Jerry
I got into this business essentially because I was and am an evangelist Fredrick, Irvin Gelb, Isaac Hinds, Dave Liberman,
for bodybuilding—I believe it’s good for every body. For me the future J.M. Manion, Merv, Gene Mozée, Mitsuru
of bodybuilding is both personal and universal. The Web has revolu- Okabe, Rob Sims, Ian Sitren, Leo Stern
tionized the universal aspect. Last year we brought the idea of a cover- Director of Marketing:
model search to Bodybuilding.com—a contest that would be at once a Helen Yu, 1-800-570-IRON, ext. 1
Accounting: Dolores Waterman
model search for the magazine and a spokesperson search for
Subscriptions Manager:
Bodybuilding.com. Through the BodySpace community at Sonia Melendez, 1-800-570-IRON, ext. 2
Bodybuilding.com we were able to engage hundreds of thousands of E-mail: soniazm@aol.com
men and women who are the future of bodybuilding. This month’s cover Advertising Director: Warren Wanderer
models are the winners of the inaugural event. 1-800-570-IRON, ext. 1
What I especially like about the contest is that the people are chosen (518) 743-1696; FAX: (518) 743-1697
by their peers and the whole process engenders inspiration and recog- Advertising Coordinator:
Jonathan Lawson, (805) 385-3500, ext. 320
nition. Very few of us start out to make bodybuilding a lifestyle—that
Newsstand Consultant:
happens with time, and so many drop out before they get to where they Angelo Gandino, (516) 796-9848
enjoy its multifaceted benefits.
We reserve the right to reject any advertising at our
I believe that cover-model recognition will draw many to body- discretion without explanation. All manuscripts, art
building and that the accomplishments of others will be a beacon of or other submissions must be accompanied by a self-
addressed, stamped envelope. Send submissions to
inspiration to everyone involved. The 2010 model search will be greatly IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033. We
expanded, growing our grass roots competition into an exciting contest are not responsible for unsolicited material. Writers and
photographers should send for our Guidelines outlining
with national scope. specifications for submissions. IRON MAN is an open
Allison Ethier and Sean Harley, our cover models, are “next stage” forum. We also reserve the right to edit any letter or
manuscript as we see fit, and photos submitted have an
bodybuilders. Allison combines a background in gymnastics and cheer- implied waiver of copyright. Please consult a physician
leading with a life that includes being a math teacher, mom, fitness before beginning any diet or exercise program. Use the
competitor and gym rat—in short, a graduate lifestyle bodybuilder. information published in IRON MAN at your own risk.
Sean is similar in that he’s taken his own love of bodybuilding and IRON MAN Internet Addresses:
turned it into a personal-training business—again a lifestyle choice. Web Site: www.ironmanmagazine.com
John Balik, Publisher: ironleader@aol.com
Both have the physical development that reflects their commitment. Steve Holman, Editor in Chief: ironchief@aol.com
In the end, the only way to live the lifestyle is to enjoy the process that Ruth Silverman, Senior Editor: ironwman@aol.com
leads to the results, and it’s obvious from the interviews that begin on T.S. Bratcher, Art Director: ironartz@aol.com
Helen Yu, Director of Marketing:
pages 122 and 136 that they do. Congratulations! IM
helen@ironmanmagazine.com
Jonathan Lawson, Ad Coordinator: ironjdl@aol.com
Sonia Melendez, Subscriptions: soniazm@aol.com
28 JUNE 2009 \ www.ironmanmagazine.com
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PRO ADVICE
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If you’ve been paying attention to the IRON MAN very long time, you have nothing to lose. Why not
Pro over the past few years, you know about the try lightening up on the weight and tightening up
rapidly improving Hidetada Yamagishi from Japan. your form? See what happens.
At his first two outings at the event, in Southern —Ron Harris
California, Hide didn’t even place. He did, however,
earn his second trip to the Mr. Olympia contest by Editor’s note: Ron Harris is the author of Real
taking fourth at the ’09 edition of the show. Bodybuilding, available at www.RonHarrisMuscle
Hide is the only bodybuilder from Japan, a na- .com.
tion of 128 million people, ever to qualify for pro
bodybuilding’s ultimate championship. His densely
packed physique has been compared favorably to
those of other bodybuilders of short stature, like
Lee Priest. Part of what brings Lee, the ’06 IRON
MAN Pro winner, to my mind is Hide’s outstanding
biceps development.
I can’t lie—arms were never a stubborn body-
part for this 5’5” guy with 22-inch guns. Yet he
did experience a frustrating period of about two
years in his amateur days when his biceps refused
to grow. Like most bodybuilders, he assumed
the answer to the problem was to simply train his
biceps heavier.
Eventually, Hide was throwing up 225-pound
cheat curls, which at the time was a good 25
pounds more than he weighed. “It looked more
like a snatch you’d see in Olympic weightlifting
than a curl,” he admits.
As months went by and his biceps refused to
budge the tape measure, he opted for another
tactic. Using less weight, he tightened up his form
and shifted his focus to trying to feel the biceps
contracting as completely as possible on each
rep. To his surprise and great relief, his biceps
started beefing up once more.
The experience taught him a valuable lesson
about how often the relationship between the
weight you use and the results you get isn’t what
you would assume it to be; that is, more is not
better. “Going too heavy and not squeezing the
muscle is what keeps so many guys from ever
having bigger arms,” says Hide.
These days he uses half the weight, and his
arms appear to be twice the size. “Any heavier
than 135 and I feel it all in my tendons,” he says. If
Neveux
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Train to Gain / PREVENTION
THIGH SIZE
Shoulder-Width
Squat Stance
Not Best for All
Some bits of training wisdom are
universally accepted as gospel, mainly
because experience has proved them
true for most people. When it comes
to foot stance on barbell squats, we’re
told from day one that shoulder width
is best for bodybuilders. That directs
more stress to the quads than a wider
stance, which invariably involves glutes
and inner thighs more. IFBB pro Evan
Centopani certainly subscribed to that
maxim.
The problem is, some people actu-
ally could stand to have a lot more
Neveux \ Model: Moe El Moussawi

mass in those areas. Evan was one,
though he didn’t realize it until he lost
his first bid at the Nationals to Des-
mond Miller, a man with truly freaky
wheels.
“I started training with a guy named
Justin Miller twice a month for legs,”
Evan said. “Justin had me open up
my stance on squats, and almost right
Less Drag, More Cuts away I could feel I was on to some-
thing.”
Cable and machine exercises are great, and often there is no substi- A year later—sporting much btter
legs—Evan won the Nationals. Then
tute—as with leg extensions—but some techniques are best suited to he took an entire year to grow and
free weights. improve before making his pro debut.
Now his legs match his immense
In the e-book The Ultimate Fat-to-Muscle Workout we explain how upper body—no easy feat, consider-
using negative-accentuated sets can set the stage for more fat burning. ing the massive shoulders, arms and
By raising the weight in 1.5 seconds and lowering in six, you emphasize back he’s known for. He now knows
that even the most commonly ac-
the negative stroke and cause more muscle damage. During the post- cepted tenets of training aren’t written
workout repair process, your metabolism is higher, and bodyfat is the in stone. When it comes to something
as basic as squats, we all need to find
preferred fuel for muscle-tear repair. Using cables and machines, how- what works best for us.
ever, can make those negative-accentuated sets less effective. “Shoulder width is what you always
Any machine with a weight stack has drag due to friction—no matter hear, but a lot of guys would be bet-
ter off opening up their stance a little
how much it’s greased. On cable curls, for example, as you curl up, the more, especially taller bodybuilders,”
stack is dragging on the guide rods, which makes the positive stroke he says.
—Ron Harris
harder. Then on the negative, or lowering, the drag actually makes the www.RonHarrisMuscle.com
weight lighter—not what you want if you’re looking for more fat-to-mus-
cle microtrauma.
When you do negative-accentuated sets on cable curls, positive fail-
Neveux \ Model: Derik Farnsworth
ure occurs early due to weight-stack drag. That means you get fewer
negative reps. Also, each slow negative is lighter than it should be be-
cause of the drag. Your biceps lose out on two fronts.
We love machines, but if you want to produce more fat-burning micro-
trauma, do your negative-accentuated sets with free weights.
—Steve Holman and Jonathan Lawson
www.X-Rep.com

YOU CAN BENCH BIG
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How would you like a surge in
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But nine times out of 10 this stall is
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The rotator cuff muscles stabilize

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Train to Gain / MATURE MUSCLE
Dieting, Aging and Muscle Mass
Q: Your article [in the May ’09 ATP, you must first produce an O2 free
issue] about getting bigger on a limit- radical. Under normal circumstances, you
ed diet was very interesting, but how have only enough ATP to last about 10
is it possible in physiological terms? seconds before your body must make
Do other bodybuilders also believe more—which requires more free-radi-
this? Is there evidence, or were you cal production. That’s why my particular
just talking about your body? way of training works to increase your
A: I thought that it was just my body that capacity for producing ATP. As ATP is
reacted that way. Turns out, after we hit our used—no matter how you train—lactic
late 40s to early 50s, we all have to deal with acid is released into the fatigued muscle,
pretty much the same problems. Drug-free thus inhibiting its continued use. That is
bodybuilder Dave Goodin told me that he normal. From a biological standpoint, you
never gets more than six to eight pounds should train with weights to build muscle
away from competition weight. and increase strength in short bursts of
Let me explain it in biological terms. Cells all-out effort, allowing just enough rest
Dave Goodin.
die by four biological aging mechanisms: between sets for your body to make
Neveux
excessive insulin, excessive cortisol, exces- more ATP.
sive free radicals and advanced glycosylated Although you need free radicals to pro-
end products, called AGEs. Once cells begin to age, it be- duce ATP, approximately 6 percent of all free radicals become
comes harder and harder to keep them forming muscle fibers “rogue” free radicals. Unpaired, they begin looking for a mate
and easier and easier to launch some nutrients into fat cells and attach themselves to neighboring molecules in an effort to
because of insulin and cortisol. become whole. If the neighbor happens to be protein, DNA or
Insulin is primarily a storage hormone. You need adequate fat, the new molecule in turn becomes a new free radical.
insulin in order to ensure proper feeding of your cells for Consequently, to reduce free-radical formation and cell
muscle growth and other organic functions. Without insulin, death, you should avoid overeating and overexercising. If
all cells would suffer a rather quick death; however, it’s not cellular defense enzymes and antioxidants are not present or
only a growth factor but an aging factor as well, and too much successfully made, the newly formed free radicals can cross-
of it speeds aging and brings about death more quickly than link with other free radicals to form polymerized products,
almost any other biological process. which contribute to rapid cellular degeneration and aging.
Excess insulin is produced when target cells no longer AGEs are the most recently discovered of the mechanisms
permit insulin to store nutrients within the cell. So blood glu- of aging and are responsible for the cross-linking of glucose,
cose remains in the blood, and a feedback signal is sent to or carbohydrate, and protein. AGEs slow muscle recovery
the hypothalamus, which in turn instructs the pancreas to and have a very strong impact on aging and the development
secrete more insulin. The affected cells become more rigid of degenerative illnesses. Anytime blood glucose is elevated,
with each secretion, which means the insulin begins to lose its cross-linking of protein and carbohydrates is likely. That is,
ability to penetrate cells and store nutrients. Glucose remains every time you overeat, especially high-glycemic-index carbo-
high, potentially damaging brain cells and nerves, because hydrates, cross-linking occurs, thereby doubling the speed of
penetration into cells is nearly impossible. If the insulin and your aging process.
other hormone resistance becomes bad enough, the adrenal So it’s best to eat the least amount of food that you can
glands try to regulate blood glucose with cortisol. The cells create muscle with. Every time you try to bulk up, you’re aging
remain impenetrable, soon blocking the absorption of other your cells much faster than if you were to stay on a steady
hormones, and cell death begins. Forget muscle mass; you diet. Muscles need protein and fuel. Hormones need good
could be in big trouble. fats in small quantities, but overeating for the sake of gaining
Free radicals and AGEs come from the air we breathe and muscle, especially after you hit 40, is not only counterproduc-
the food we eat. According to scientists, air is mostly inert tive but is downright dangerous to your health. Eat what gives
gassy molecules. Unless the body extracts an electron from you just enough energy for the workout and the day, taking in
an oxygen atom—O2—to form a free radical, it can’t react with adequate protein and small amounts of monounsaturated fats.
other molecules to maintain the body’s processes. Once the Personally, I think that’s the best way to go.
electron is extracted, a free radical forms, and aerobic life can —Paul Burke
begin.
Life on Earth was anaerobic for its first 3 billion years; pho- Editor’s note: To contact Paul Burke, write to pbptb@
tosynthesis had not yet begun, and the planet’s single-celled aol.com. Burke has a master’s degree in
microorganisms did not require oxygen. Only with the emer- integrated studies from Cambridge College
gence of photosynthetic organisms approximately 3.5 to 2.75 in Cambridge, Massachusetts. He’s been
billion years ago did oxygen begin accumulating in the atmo- a champion bodybuilder and arm wrestler,
sphere, and aerobic organisms developed to take advantage and he’s considered a leader in the field of
of the new oxygen-rich environment. over-40 fitness training. You can purchase
These early aerobic organisms devised ways to convert his book, Burke’s Law—a New Fitness
oxygen into water and, in due course, create energy, a con- Paradigm for the Mature Male, from Home
cept in the background of ATP production and the forces that Gym Warehouse. Call (800) 447-0008, or
govern muscles during weight training. The body constantly visit www.Home-Gym.com. His “Burke’s
produces ATP to provide for short bursts of energy. To make Law” training DVD is also now available.

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Train to Gain / HARDGAINER
At the Gym This Week New baby, less sleep, no gains
At the gym this week was a young ber. While he’s unable to do all of them now
man whose excellent progress I’ve because of Tassos Junior, he will when things
observed for a couple of years. Because settle at home.
I’d kept an eye on Tassos, he hadn’t 1) Establish regular sleeping habits. Going to
done much wrong over that time, and sleep at 10 p.m. one night and 1 a.m. the next
he’d always been receptive to my input. isn’t regularity. It’s better to sleep from 10:30
A couple of months ago his wife gave p.m. to 7 a.m. on a regular basis, for example.
birth to their first child, and he told me 2) Avoid napping if it disrupts your nighttime
his progress was totally shot. sleeping patterns.
You, too, will experience circumstanc- 3) Sleep on a comfortable mattress. It’s not
es that threaten your training—it could necessarily true that a firm mattress is best or
be a baby in your household, long hours a soft mattress is undesirable. It depends on
at work or starting your own business. the individual, the mattress, the base of the bed
Your bodybuilding progress could be and the position you sleep in.
devastated as a result unless you take 4) Use a comfortable pillow.
the appropriate corrective action. 5) Sleep in a pitch-black room—use shut-
Tassos’ experience reminded me ters or blackout curtains.
of when my daughters were babies. 6) Put a night-light in your bathroom so that
My sleep was greatly reduced, and you don’t have to turn a light on if you use the
the demands on my time were greatly toilet during the night.
increased. Because I made some adjust- 7) Eliminate as much noise as possible. The
ments, however, I managed to make hum from a fan or an air-conditioning unit can
progress. mask external noise, as can a device that generates white noise.
Tassos had been alternating two workouts—lower body and 8) Use an extra blanket in the winter. If you’re too warm or too
upper body. He did six exercises per workout, one exercise per cool, it could disturb your sleep even if you don’t feel you’re too
bodypart, alternating workouts over three training days each warm or too cool. And wear socks while you sleep.
week: upper body on Monday, lower body on Wednesday, 9) Don’t take sedatives or sleeping pills, as they tend to mask
upper body on Friday, lower body on Monday and so on. He did sleeping problems and make them worse over time. Plus, the
warmups plus two or three hard work sets per exercise. His train- medication can be addictive.
ing was abbreviated compared to the overtraining that’s standard 10) Don’t have a computer in your bedroom, or anything else
among most bodybuilders, and that’s why Tassos was making associated with work. Maintain a work-free sleeping environment.
terrific progress, naturally. 11) Don’t drink coffee or any other stimulant for at least several
Now, though, with reduced ability to recuperate due to im- hours before bedtime.
paired sleep, even abbreviated training had become excessive. 12) Don’t train with weights late in the day if that has a nega-
I urged him to adopt an emergency program—a mere five exer- tive effect on your sleep—train earlier.
cises three times every two weeks: Monday, Friday, Wednesday, 13) To diminish the need to urinate during the night, finish your
Monday and so on. He would do squats, dips, chins, crunches final meal two hours before retiring, avoid juicy fruit and vegetables
and lower abs—warmups plus two work sets for each. Noth- at that meal, and minimize liquid consumption between then and
ing else. With a reduced volume of training, he should be able to bedtime. Do have a high-protein, low-liquid snack just before retir-
recuperate. ing. Catch up on liquids each morning.
While you can mask some effects of insufficient sleep by hav- 14) Have a small cup of chamomile tea about two hours be-
ing a few cups of coffee each day, that won’t compensate for the fore bedtime. Chamomile is a well-known traditional sleeping aid.
impairment of your recuperative abilities. You must get your sleep 15) Don’t watch anything that stirs your emotions in the eve-
for that. ning; don’t deal with financial matters; don’t check your e-mail
Sleeping well doesn’t just benefit your training. It’s vital for your or voice mail; don’t get into any arguments; and don’t tackle any
long-term health and your day-to-day alertness, creativity and complex projects.
attentiveness. Fatigue, low energy, boredom, inattentiveness and 16) Immediately before sleep read something that relaxes you.
inability to train hard are often nothing other than the effects of 17) Avoid alcohol within three hours of bedtime. Alcohol is a
sleep debt. sedative, and while it may help put you to sleep, it disrupts sleep
Even getting tons of sleep won’t help your bodybuilding if patterns and mars sleep quality.
you’re not training effectively, however. When I was in my late —Stuart McRobert
teens and early 20s, I was at the zenith of my bodybuilding fervor. www.Hardgainer.com
I pulverized myself in the gym. I trained just two times a week,
on low-volume workouts; but even with 10 hours of quality sleep Editor’s note: Stuart McRobert’s
each night and lots of good food, I couldn’t recover fully from my first byline in IRON MAN appeared in
over-the-top workouts. Most bodybuilders overtrain because of 1981. He’s the author of the new 638-
excessive volume rather than excessive intensity. page opus on bodybuilding Build Muscle,
One reason youngsters often make better progress than older Lose Fat, Look Great, available from
bodybuilders is that the youngsters usually sleep better. Repro- Home Gym Warehouse, (800) 447-0008,
duce the slumber you had when you were younger to improve or www.Home-Gym.com.
your recuperative ability today.
I gave Tassos some tips for improving the quality of his slum-

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Train to Gain / SPORTSMEDICINE
Kneecap Pain and Squat Depth
The squat has received much praise and much criti- P.T., published in the Journal of Orthopaedic and Sports
cism over the past 50 years. Leaders in the iron game, Physical Therapy in 1998. Dr. Powers noted that as the
including Peary Rader, Bob Hoffman, Joe Weider, Joe squat is performed, the trainee bends the knee, which
Gold, John Balik, Steve Holman, countless Olympic distributes the forces from the squat across a broader
weightlifting coaches and champions and champion surface area of the patella as it contacts the femur, or
bodybuilders have recommended squats in the the quest thigh bone. A shallow squat has less contact with the
for strength, power and size. patella’s surface area, increasing the force on a small
area. So the deeper squat has greater contact area on
the patella than a shallow squat.
Another point that I have addressed in this column is
the depth of the cartilage on the back of the kneecap. It is
not uniform in thickness. It is thinner at the top and bot-
tom and thicker in the middle. The thickest point lines up
against the femur at the maximum stress on the patella
during a squat. Maximum force of the squat on the patella
lines up with the thickest cartilage to disperse the force.
If we flip the concept and look at the leg extension, we
find that leg extension puts the maximum stress on the
patella at full knee extension. Full knee extension on a leg
extension machine places the most stress on the thinnest
portion of the cartilage.
Trainees can have kneecap pain for other reasons.
Not all kneecaps are the same shape. The groove in the
thigh bone is not always the same depth. Some trainees
have had knee injuries from other sports, including wear
and tear of the cartilage, abnormal movement of the
patella and dislocations of the patella. Such factors also
Neveux
come into play in the decision about how a trainee should

Studies show that deeper squats are safer for the knees
perform squats. (Actually, the hip can have a much big-
than stopping your reps short. ger impact on squatting, but that’s a topic for another
column.)
There was a period in the 1960s when many doc- If you’d like to try a full squat, lighten the weight initially,
tors said that squats would ruin knees. Regrettably, that and learn proper technique. Give yourself time to become
opinion was given a great deal of credibility but simply acclimated to the new squatting technique. Suppose
reflected the personal bias of doctors who’d never you’d always performed bench presses only halfway
weight-trained. Today—fortunately—many in health care down. Would you suddenly lower the same weight all the
and sports sciences aren’t willing to accept mere opin- way to your chest? Of course not. You’d use less weight.
ions. We’re in a prove-it era. The same applies to the squat.
Sean Flanagan, Ph.D., ATC, a biomechanics professor Science and the gym do intersect, despite what some
at California State University, Northridge, recently lec- trainees think. Let’s use the best of both worlds to help
tured on patellofemoral biomechanics—movement of the you to have less pain and get better results.
kneecap, or patella. He covered two key areas. The one —Joseph M. Horrigan
I will address in this installment is the thinking that squats
place stress on the kneecap. Editor’s note: Visit www.SoftTissueCenter.com for
Dr. Flanagan addressed a common topic of debate: reprints of Horrigan’s past Sportsmedicine columns that
Are full squats or half squats the best choice for the knee- have appeared in IRON MAN. You can order the books,
cap? Gym folklore has it that half squats are easier on the Strength, Conditioning and Injury Prevention for Hockey
kneecap. Most Olympic weightlifters have very little pain by Joseph Horrigan, D.C., and E.J. “Doc” Kreis, D.A., and
under their kneecaps. If they have knee pain, it may be the 7-Minute Rotator Cuff Solution by Horrigan and Jerry
tendinitis from the many hours each week spent in hard Robinson from Home Gym Warehouse, (800) 447-0008
training. We see the same thing with the shoulder from or at www.Home-Gym.com.
bench press enthusiasts.
Dr. Flanagan cited an article by Chris Powers, Ph.D.,

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Train to Gain / HORMONE ZONE
Hormonal Ebb and Flow With different types of training
How does training style affect anabolic and catabolic hor- Those styles also promote different types of fatigue, again
mones? That was the primary focus of a recently published related to the rest periods and amount of weight used. The pri-
study whose 10 male subjects, average age 21, all had at least mary form of fatigue during hypertrophy workouts is called pe-
two years of training experience and were proficient in squats. ripheral fatigue and results from a buildup of acidic substances
The subjects engaged in three different styles of training: within muscle that inhibit energy reactions. Bodybuilders use
supplements to combat the early fatigue during training, in-
1) Hypertrophy: four sets of 10 reps on the squat, using a cluding creatine, which helps replenish depleted ATP stores in
weight equal to 75 percent of one-rep maximum, resting muscle, and beta-alanine, which is the precursor of carnosine,
90 seconds between sets. That’s the mode of training most a primary intramuscular buffer that helps lower the metabolic
bodybuilders use to increase muscle size. acidity that results from intense exercise.
In heavy strength training the dominant form of fatigue is
2) Strength: 11 sets of three reps on the squat, using 90 termed central fatigue. It occurs in the central nervous system
percent of one-rep maximum. and is the result of activation of motor units that are required
for lifting heavier weights. Central fatigue increases release of
3) Power: Eight sets of six reps of jumping squats, using no the brain neurotransmitter serotonin, which is produced in the
weight, with three-minute rests between sets. brain from the essential amino acid L-tryptophane. Some stud-
ies suggest that taking amino acids that compete with tryp-
Numerous studies have demonstrated that the hypertrophy tophane for entry into the brain, particularly branched-chain
style of training brings on acute increases in testosterone, amino acids, can help inhibit central fatigue.
cortisol, sex-hormone-binding globulin and lactate. Key to hor- In the new study researchers measured testosterone, cor-
mone release with that type of training are the shorter rest peri- tisol and sex-hormone-binding globulin before training, imme-
ods, ranging from under a minute to 90 seconds. The strength diately afterward and at the 60-minute, 24-hour and 48-hour
style of training usually involves heavy weights, lower reps and marks following. Only the hypertrophy workout led to signifi-
longer rest times between sets, averaging three minutes or cant rises in hormones. What precisely caused the increases
more. The longer rest periods make for greater recuperation isn’t clear, but one hypothesis is that higher lactate increased
through replenishment of ATP, but at the cost of a significant blood acidity and led to the release of catecholamines, such
anabolic-hormone release. as epinephrine and norepinephrine, which in turn aided the
release of testosterone. While cortisol, a catabolic
hormone, is also released during training, its activity is
countered by the higher testosterone, which tips the
balance toward anabolic effects in muscle.
The strength workout led to blunted hormone
release, likely a function of the extended rest times
between sets. The longer rests also resulted in less
lactate accumulation, which in turn resulted in less
muscle activity following training than occurred with
the hypertrophy workout. The power workout, involv-
ing no resistance, led to negligible hormone release.
The authors comment that traditional hypertrophy
training, as used by most bodybuilders, “may create
an internal muscular environment which is similar to
that of vascular occlusion models and may optimize
motor unit recruitment to that of high-intensity resis-
tance exercise.” Translation: The accepted style of
bodybuilding training, with moderate weight, a rep
range of eight to 10 and short rests between sets, is
the most efficient way to build muscle.
Many believe that using heavy weight and lower
reps is the way to gain muscle size. That style of
training is best for building strength but may not be
the optimum method for producing more rapid gains
in mass.
—Jerry Brainum
McCaulley, G.O., et al. (2009). Acute hormonal and

neuromuscular responses to hypertrophy, strength
and power type resistance exercise. Eu J Appl Physi-
ol. In press.
Neveux

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SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING
Smart Training
by Charles Poliquin
Romanian at the time, the newly appointed United States national

weightlifting coach. Dragomir went on to coach World
Championship silver medalist Wes Barnett.
Deadlifts Of course, the exercise was around before it was popu-

larized by Dragomir. It used to have names like Keystone
Cop deadlifts but had been somewhat forgotten. The
weightlifting performances of athletes like Nicu Vlad drew
Q: What’s your opinion of Romanian deadlifts? fresh attention to its effectiveness.
Besides prescribing Romanian deadlifts for strength-
A: I was first introduced to Romanian deadlifts by former ening the posterior chain, I like to use them to improve
Romanian weightlifting star Dragomir Cioroslan, who was, dynamic flexibility. In that case, I instruct the athlete to
decelerate in the last few inches of
the eccentric, or negative, range and
concentrate on improving the range.
I use a variety of loading param-
eters, but I don’t see the use of going
lower than three repetitions per set.
It’s one of those exercises on which
form can easily be lost; that’s why I
want a minimum of three reps.
Also, I prefer at least three sec-
onds for the eccentric-range tempo.
It’s of paramount importance to
control the load.
I recommend that you stretch
your hip flexors between sets, as
they tend to tighten up. Many train-
ees overthink the exercise, especially
when first learning it.
Starting-position setup. Your
grip on the bar should be pronated
and just slightly wider than shoulder
width.
Bend your knees about 25 degrees
to relieve pressure on the iliotibial
band.
If you’re going to do more than
three reps per set, I suggest you use
a pair of quality straps like the ones
made by Schiek.
Descent. Go down until you’re
about to lose your lordotic curve.
The glutes should shoot backward
during the descent to compensate
for the shift in center of gravity.
Most trainees won’t be able to go
lower than midshin without losing
their lordotic curve in the eccentric
range; however, I’ve seen excep-
tional athletes, such as alpine skier
Cary Mullen, have to perform it on
a bench to keep the barbell plates
A three-second from hitting the ground.
lowering on Ascent. Lift your trunk. Do not
Neveux \ Model: Eric Domer
Romanian round your upper back to initiate

deadlifts is key to the movement.
getting the most Safety concerns.
1) Do not hyperextend your cervi-
from the exercise. cal spine at any point.

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Whatever You Need—Wherever You Train™

SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING S Smart Training
2) Do not bend nap on a clothes-
your knees more than Plenty of sleep is essential to disarming line, a busy shooting
the angle set in the the hardgainer’s catabolic bomb. range, at a nursery
startup position. for newborns—no
amount of noise or
Q: How do you
postural discomfort
handle the concept
will prevent me
of hardgaining?
from sleeping. What
A: Hardgaining a gift. Obviously not
is mainly a mental everyone has the
issue. Over the years, luxury of catching
gaining muscle mass a quick snooze at
has been a challenge work, but even if
for me. Not in terms you only do it on
of program design— the weekends, it will
that was the easy make a significant
part. It was more in difference in how
terms of consistency much muscle you
in nutritional intake can gain.
and simple lifestyle
changes. I had to 4) The 150
come up with some percent calorie-
tricks. Here are my six splurge day.
best tips for solving From former
the problem. world powerlifting
champion Mauro
1) The liquid Di Pasquale, M.D., I
meal quick start. learned to increase
Start the day with the calories of my
40 to 60 grams of clients by 50 per-
unsweetened plain high-quality whey, such as Whey Stron- cent above what they regularly eat once every five days.
ger. Add 20 grams of glutamine and five grams of creatine Works like magic. Are all the calories clean? Hell, no! The
monohydrate, and take it with three grams of the carnitine key is to avoid trans fats, such as the ones you’d find in
of your choice. I prefer acetyl-L-carnitine for its specific crappy protein bars. I prefer protein pancakes with maple
positive effects on the brain and testosterone. butter, organic oatmeal cookies and the like. To determine
An hour later you should have another meal, a solid your calorie needs, multiply your weight by 16. If you weigh
one, such as steak and eggs. Whenever I lose muscle mass 200 pounds, you need 3,200 calories to maintain weight.
because of extensive traveling, I go back to that habit. It On your 150 percent day, eat 4,800 calories spread out over
usually translates into regaining five pounds in less than six or seven meals. Make sure that the hypercalorie day is
five days. an off day from training.
2) The “ding-ding” time-to-eat trick. 5) The branched-chain amino acids bottle trick.
In my life I’ve always found that taking the time to eat Always carry a bottle of BCAAs with you. If a meal is
is key to gaining mass. Sounds simple, but when you run going to get delayed once your watch goes off, get some
a business, write articles, coach, train, have a family and water and take 10 to 20 capsules. That will prevent catabo-
so on, skipping meals becomes an issue. Use an electronic lism until you get to eat.
watch or some other electronic timekeeping device to
monitor when you should eat next. Once you’ve had a 6) The secret high-calorie jar.
meal, set it so it ring 2.5 hours later, indicating that it’s time In one of my cabinets at the office I keep the “secret
to eat again. My good friend Angus Cooper was a bronze high-calorie jar.” It’s basically a mixture of nuts and dried
medalist in hammer throwing at the Commonwealth fruits. If a meal is delayed, I take two handfuls from the
Games. He used to find me wherever I was and, with some mix. The bottle contains dried apricots, dried blueberries,
high-calorie food in hand, yell, “Charlie, eat!” With his help Thompson raisins, dried figs, pistachios, cashews, walnuts,
I finally got from 192 to 200 pounds for the first time—and dates, pecans, Brazil nuts, hazelnuts, dried cherries, dried
it took just two weeks of the Kiwi’s food-coaching antics. mango slices, pumpkin seeds, sesame seeds and macada-
mia nuts. It keeps my blood sugar constant and prevents
3) The power of napping. me from going psycho. When my blood sugar gets too low,
Nap as often as possible. The more naps I took, the more I’m about as pleasant as Charles Manson on PCP with a
I grew. Publisher Robert Kennedy is also a big proponent of toothache. I sometimes add amino acid caps to further the
napping for muscle growth. A good nap should be between anabolic process.
20 to 60 minutes. When I teach in Sweden, at the Eleiko Besides providing you with a load of quality calories, the
Education Center, I always tend to gain mass very easily. mixture gives you many valuable nutrients such as sele-
Why? I’ve found the perfect hiding place to take a nap after nium from the Brazil nuts, magnesium from the cashews,
lunch. I usually snooze for 60 minutes, then get up and antioxidants from the dried fruits and so on.
teach for the rest of the day. I am the type of guy who can

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SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING SMART TRAINING S Smart Charles
TrainingPoliquin’s
Pullups and chins are the kings of the lat-building A: Pullups and chins are the
kings of lat-building exercises.
exercises—but you have to perform them properly Unfortunately, they’re rarely per-
to get the most muscle stimulation. formed properly. Here are the do’s
and don’ts of proper chinup per-
formance.
Do’s:
• Keep your head neutral or
with your chin slightly elevated
throughout the entire repetition
cycle.
• Keep your legs in line with your
torso.
• Concentrate on driving your
elbows down as you pull up.
• Inhale on the way up.
• Exhale on the way down.
• Concentrate on the working
muscles, not on the load you’re
pulling.
Research is clear on that last

concept. If you focus on the mus-
cles, you produce more force than
if you focus on the load.
Don’ts:
• No swinging and flexing of the
hips to gain momentum. It’s
called kipping in gymnastics
circles; you want to focus your
mind on the pulling muscles of
the upper body, not on the hip
flexors.
• No excessive arching of the
lower back.
• No rounding off of the shoul-
ders at the top. That means you’re
relying too much on the sub-
scapularis to complete the range
of motion, which will eventually
lead to shoulder impingement.
Editor’s note: Charles Poli-

quin is recognized as one of the
world’s most successful strength
coaches, having coached Olympic
medalists in 12 different sports,
including the U.S. women’s track-
and-field team for the 2000 Olym-
pics. He’s spent years researching
European journals (he’s fluent in
English, French and German) and
speaking with other coaches and
scientists in his quest to optimize
training methods. For more on
his books, seminars and methods,
Neveux
visit www.CharlesPoliquin.net.
Also, see his ad on page 205. IM
Q: What’s the correct way to perform pullups?

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Train ™ \ JULY 2006 181
EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EAT TO GROW EA
Nutrition With a Get-Big Mission

to Grow
NUTRITION SCIENCE and kidneys are the primary organs that
metabolize protein in the body. Even
Anabolic Protein Limits so, normal liver and kidney func-

tions are more than sufficient
to handle the nitrogen-based
An unwritten rule of bodybuilding lation. Despite that, you hear and read waste products that result from
nutrition is that you should limit protein to about champion bodybuilders who take eating a huge amount of protein.
no more than 30 grams per meal. So if a in 300 grams or more protein a day. Having diseased kidneys or liver may
200-pound bodybuilder should ideally get Many dietitians and other health require some changes in protein intake,
1.7 grams of protein per kilogram (2.2 professionals who aren’t as well-versed but that doesn’t apply to an otherwise
pounds) of bodyweight, that amounts to in nutrition as their academic back- healthy population.
a suggested daily protein intake of 153 grounds would indicate espouse the Other so-called expert claim that
grams. In reality, most bodybuilders who idea that eating a large amount of pro- excess protein can make you fat, since
weigh 200 pounds get considerably more tein can be problematic or even hazard- a gram of protein does contain four
than that. The recommendation is based ous to health. They warn that it stresses calories and since too many calories
on research that monitored protein use the liver and kidneys, which at first eaten from any source can eventually
and absorption in a weight-training popu- glance seems to be true, as the liver wind up as bodyfat. Here again, howev-
er, is an example of scientific
ignorance, perhaps duplicity.
In active people the fate of
excess protein is not storage
but rather oxidation, mainly in
the liver.
Again, the question arises:
Is there an actual limit to how
much protein you should
eat if you’re trying to build
muscle? Although the 30-
gram rule has been around
for decades, its source is not
clear. Recent studies seem to
confirm that there is indeed
a limit to how much protein
you can use at one time. For
example, an intake of only
six grams of essential amino
acids maximizes muscle
protein synthesis after weight
training. Other studies narrow
it even further, suggesting
that just one essential amino
acid—leucine—is the key to
effective muscle protein syn-
thesis after weight training.
Another theory is that get-
ting excess protein spurs the
synthesis of a major blood
protein called albumin. Basi-
cally, the albumin is thought
Neveux
to act as a storage vehicle for

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This product is not intended to diagnose, treat, cure or prevent any disease.
protein, to be used when required for note, how-
muscle and whole-body protein syn- ever, that
thesis. Amino acids stored with albumin the exercise-
are protected from oxidation. induced
Until recently, no one had bothered increase in
to test the notion that 30 grams of essential
protein or less is about all the body amino acid
can handle after weight training. A new delivery
study tackled that issue in particular. Six into muscle
healthy young men, average age 22, results in
on five separate occasions reported to upgraded
a lab, where they did intense leg exer- muscle
cise. After training, the men received protein
drinks containing zero, five, 10, 20 or synthesis
40 grams of whole-egg powder. The after weight
researchers measured protein synthesis training.
and oxidation over a four-hour period While
after the training ended by tracing some peo-
tagged leucine. ple advocate
They also monitored factors involved taking sup-
in muscle protein synthesis that are plemental
affected by amino acid intake, particu- amino acids
larly the branched-chain amino acids, to spark
such as leucine. The factors become muscle
activated when phosphate groups are protein synthesis, in reality, having a McMaster University in Hamilton, On-
attached to them; however, in this study constantly high level of aminos in the tario, Canada. He’s published many ar-
they weren’t affected by any amount of blood makes muscle resistant to pro- ticles about sports nutrition and muscle
protein intake. The authors suggest that tein synthesis. The excess amino acids physiology in numerous professional
the exercise itself may have maximally are simply oxidized. According to the journals. Phillips said that the recom-
stimulated the factors, which would authors of this study, maximal protein mendation of 1.7 grams of protein per
obscure the effect produced by amino synthesis can be achieved with 20 kilogram of bodyweight is based on old,
acids. grams of protein per meal, eaten five imprecise examinations of nitrogen bal-
The study did find that both to six times daily. Any more than that ance. In contrast, his study measured
muscle protein and serum albu- results in oxidation of the excess pro- actual muscle protein synthesis, a far
min synthesis were maximally tein, with no further increase in muscle more reliable method of determining
stimulated with protein intakes protein. In short, the excess protein is protein use in relation to exercise. He
under 20 grams at one sitting. just wasted. notes, “The bottom line is that nobody
Eating more than 20 grams of protein The authors also warn that eat- has any idea how much protein you
at a time results in increased protein ing huge amounts or protein regularly need to consume to maximize muscle
oxidation with no further increase in causes the body to oxidize less of it. growth, but based on our work, we see
muscle protein synthesis. The 20 grams That may actually result in a protein it as being much lower than anyone
contain 8.6 grams of essential amino deficit, although I doubt whether it’s has previously speculated. This makes
acids, which is about the same amount likely with most bodybuilders. a lot of sense, since the rate of muscle
that has proved effective in boosting What is certain is that many body- growth is so slow in even the biggest
muscle protein synthesis following builders are eating much more protein guy that it can’t be much more protein,
weight training. Maximal protein syn- than they need for building muscle. if any.”
thesis at rest requires only 10 grams of Those 300-to-600-gram daily intakes —Jerry Brainum
protein per meal. that you hear about may not be causing
As for the lack of muscle-protein- health problems, but they aren’t helping Moore, D.R., et al. (2009). Ingested
synthesis-factor stimulation, adding to build muscle or strength, either. protein dose response of muscle and
carbohydrate to the protein would likely I contacted one of the authors of the albumin protein synthesis after resis-
have favored more stimulation due to new study. Stuart M. Phillips, Ph.D., is tance exercise in young men. Am J Clin
a greater insulin release. The authors an associate professor of kinesiology at Nutr. In press.
www.ironmanmagazine.com \ JUNE 2009 61

LIFT BIG TO GET BIG
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to Grow
NUTRITION NOTES
Food Facts
That can affect your
workouts, weight and wellness
Older adults
are nutrient deficient.
New research sug-
gests that more than
half of Americans
over age 50 don’t
get enough essential
nutrients. Supple-
ments are necessary.
Tea can calm
you. A study out of London found that
tea drinkers had
a 47 percent
reduction in the
stress hormone
cortisol within an
hour of complet-
ing a stressful
assignment,
DEFICIENCIES while those given
fake tea had only a 27 percent drop.
Multilevel Targeting Blueberries
beat more than
Many educated dietitians believe that you should get all of the nu- 25 other fruits
in antioxidant
trients your body needs from the food you eat. They continually tell power—even
clients that supplements aren’t necessary if you eat right. That may or pomegranates and
may not be true, depending on the person, but many of us just don’t grapes. Plus, one
cup of blueberries
eat right. When was the last time you had six to nine servings of fruits has a whopping six
and vegetables in one day? Then there’s the problem of our depleted grams of fiber.
soil, chemical-laden water supply and polluted atmosphere, all of Soup, if it has
fiber, can help
which add to nutrient deficiencies, even if you do eat right most of the
you eat fewer
time. calories at a
Here are a few facts from the January/February ’09 issue of Well meal if you eat
Being Journal that show how important taking a multivitamin and the soup prior
to your entree.
-mineral supplement can be: Try chicken and
• The Journal of the American Dietetic Association found that 75 vegetable—skip
the noodles.
percent of Americans fail to get the recommended daily allowance Chewing gum can suppress
of copper. your craving for sweets. If you’re in
a trance thinking about pie, break
• The RDA for vitamin E is 30 I.U., but the average American gets out a stick of
only nine I.U. gum—sugar-free,
of course.
• Denham Harman, M.D., Ph.D., of the University of Nebraska Medi- Popcorn, which
cal School, says, “Some 90 percent of the population consumes is mostly air, is a
good snack choice
diets deficient in zinc.” for those looking to
get ripped. Have
• A study published in the Journal of the American College of Nutri-
a 100-calorie mi-
tion found that a typical diet provides less than two-thirds the RDA crowave pack with
for magnesium. your protein shake to feel fuller.
—Becky Holman
Remember, the RDA is for survival, not optimal health. Athletes www.X-tremeLean.com
need even more. —Becky Holman

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to Grow
Maximum Muscle,
Minimum Fat by Ori Hofmekler
“We live in an age of fraudulent fitness.” With that first line to the section
you know there will be some eye-opening controversy in the “SuperMuscle:
pages that follow. Hofmekler’s previous book, The Warrior How to Develop
Diet, discussed undereating and fasting as a way to stimu- Muscle with
late the anabolic processes. That sounds counterintuitive, Superior Biologi-
but he goes into more detail in this book and makes a case cal Capabilities.”
for periodic fasting, as well as overeating, to spur anabolic It’s basically about
drive. building maxi-
Hofmekler also explains how undereating and/or fasting mum strength and
can help you detoxify your liver, which is a primary organ in endurance at the
building muscle and losing fat, and also how cleansing can same time, and
rev your metabolism so you can eat more without adding Hofmekler makes
bodyfat. specific training
As for his exercise protocol, he subscribes to the short- recommendations for achieving that goal—or at least get-
rest-between-sets model: “Any exercise method that forces ting very close to it. He calls it super-muscle training, and it
development of muscle with high mitochondrial density will encompasses interesting concepts and theories. You’ll think
naturally increase the body’s capacity to absorb and spend long and hard about your current workouts after reading his
energy. Again, improvements in fat and cholesterol utilization suggestions.
by virtue of improved energy utilization will most likely help In the fat-loss section he covers biological principles, carb
sustain peak steroidal activity.” Think drop sets and super- restriction, subcutaneous and visceral fat, insulin resistance,
sets to boost your anabolic-hormone profile. toxicity and how to cope with each to get lean. He provides
The book is packed with insightful information on cho- step-by-step actions as well as ways to target stubborn fat.
lesterol, cortisol, good fats and bad fats—both are anabol- You will learn a lot from Maximum Muscle, Minimum Fat
ic—food for sex and muscles, growth hormone and IGF-1. and come away with new ammunition to retool your lean,
While some of the discussion is scientific, Hofmekler makes muscular condition. A great book, but be prepared for a
most of it fairly easy to understand. controversial ride—with info that’s far outside the realm of
Toward the end of the first part of this book he comes typical bodybuilding dogma. —Becky Holman
MOOD FOOD H E A R T H E A LT H
Carbs Aren’t All Bad The Fiber Factor

Do extreme low-
Do you get enough fiber in
carb diets make
your diet? If you’re on a low-carb
you grumpy? Here’s
diet, chances are you don’t, and
one reason, other
that can be bad for your regularity
than you can’t eat
and health. According to recent
ice cream: lack of
research published in the Ameri-
serotonin, a key
can Journal of Clinical Nutrition,
neurotransmitter in
just an extra 10 grams of fiber a
the brain that’s linked
day can reduce your risk of coro-
to positive feelings.
nary heart disease by 17 percent.
The brain uses tryp-
Shoot for around 30 grams of
tophan, an amino
fiber a day. Try a bran cereal for
acid, to produce serotonin, but to cross the blood-brain
breakfast and eat an apple or
barrier, tryptophan has to compete against other amino
two during the day. One medium
acids. Carbs tie up other aminos so more tryptophan
apple has five grams of fiber and
gets through, your brain produces more serotonin, and
only 80 calories.
you’re a happy camper, er, um, pumper.
—Becky Holman
—Becky Holman

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SIZE SURGE
An Easy Way to Shorter

Workouts and More Gains
Many “experts” write off the significant gains made by supplement users
as the result of either training itself or the placebo effect. A recent study com-
pared training and taking a high-calorie, high-protein supplement to training
without taking one. The subjects were untrained men, randomly assigned to
one of the following groups:
1) Performed three sets of weight training and took a high-calorie, high-

protein food supplement
2) Performed five sets of weight training and took a placebo that lacked
the protein and other nutrients but contained the same number of calories as
the supplement in group 1
3) Performed five sets of weight training with no supplements
The goal was to examine the effects of the protocols on bodyweight,

percentage of bodyfat, fat weight, fat-free weight, one-rep-maximum leg
extension, maximum-endurance leg extension—how many reps could be
completed—one-rep-maximum bench press and maximum-endurance
bench press. The exercises were done three days a week for eight weeks,
using 80 percent of one-rep-maximum weights.
The study found that those doing three sets and using the genuine sup-
plement experienced the same strength and weight gains as those who did
Neveux Justin Setz

five sets with the placebo and five sets without any supplement. The results
imply that using a supplement high in calories and protein enables you to
make muscle gains that would otherwise require a greater volume of training.
—Jerry Brainum
Mielke, M., et al. (2008). The effects of a calorie dense, high protein supplement on exercise performance and body
composition during resistance training. J Str Cond Res. 22:29.
REVIEW
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to Grow
FAT I G U E
Beta-Alanine: No Age Limit More effective workouts for

the geriatric generation
What causes muscle fatigue? One theory

holds that a rise in the acid produced in muscle
during exercise interferes with the normal produc-
tion of energy. The body combats it by releasing
natural buffers. In muscle the two primary natural
buffers are phosphate and carnosine. Carnosine
is a dipeptide, meaning that it’s composed of two
bonded amino acids, in this case histidine and
beta-alanine. Muscle contains more than enough
histidine to synthesize carnosine, so the limiting
factor for carnosine synthesis in muscle is beta-
alanine. The body can get it from two sources:
a breakdown of uracil, a primary component
of RNA, in the liver; and from the degradation
of carnosine itself, usually eaten in meat. That
natural source is, however, limited. Many studies
that I’ve discussed in past issues of IRON MAN
show that taking four to six grams of supple-
mental beta-alanine a day increases muscle
carnosine by as much as 60
Neveux \ Model: Terry Baldwin
percent after only 28 days of

supplementation. Taking the
beta-alanine for another
35 days boosts car-
nosine another 20
percent.
When supplied more effective. In a recent study researchers gave 800
to young adults, age range milligrams of beta-alanine—less than that usually supplied
18 to 30, at a dose of 6.4 to younger people—three times a day for 90 days to 26
grams daily, beta-alanine men and women, aged 55 to 92. Others received a pla-
increased work capac- cebo. Those in the beta-alanine group were able
ity before fatigue by to exercise 28.6 percent more intensely before
12 to 15 percent after becoming fatigued. The exercise was done on a spe-
28 days. What about cial type of stationary cycle. Those in the placebo group
older people? Would showed no changes.
carnosine lower While athletes and bodybuilders show increased muscle
muscle fatigue for carnosine from the exercise alone, the older subjects were
them too? Many untrained, thus pointing to beta-alanine supplementation
older people don’t as the source of their increased resistance to fatigue. The
eat a lot of the implications is that beta-alanine is particularly
richest natural source useful for older people, since it makes it easier
of carnosine, red meat. In addition, for them to engage in exercise. Exercise, in turn, is
enzymes rapidly degrade most of the carnosine effective in helping to maintain physical and mental health
from food—which does liberate some beta-alanine in the and preventing the muscle frailty that is often the harbinger
body. Nonetheless, one study of older people found that of mortality.
their type 2 muscle fibers—where carnosine concentrates, —Jerry Brainum
since they’re highly prone to increased acid production—
contained 47 percent less carnosine than those of younger Stout, J., et al. (2008). The effect of beta-alanine sup-
people. plementation on neuromuscular fatigue in elderly (55-92
Increased carnosine in older people would lower the years): A double-blind study. J Int Soc Sports Nutr. 5:21.
muscle-fatigue threshold, making exercise easier and

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©2009 Home-Gym.com

Train, Eat,
Grow
From the IRON MAN Training &
Research Center
Muscle-Training Program 116
by Steve Holman and Jonathan Lawson
Photography by Michael Neveux
“When gains slow down, you gotta switch

things up.” It’s a motto we train by, and we’ve
recently made a big change that we believe
will ignite some big gains—it’s already making
for some insane pain, believe us!
We’re still using a variation of Eric Broser’s Power/Rep Range/Shock Max-Mass System, so let’s review the vari-
ous weeks’ formats for the uninitiated:
Power: Straight sets with heavy weights, four to six reps per work set.
Rep Range: On the first exercise the rep range is seven to nine, on the second it’s 10 to 12, and on the third it’s
13 to 15—or higher.
Shock: The rep range is eight to 12 on most exercises but with intensity techniques like drop sets, DC training,
X Reps and X-hybrid techniques to shock new growth.
We’re still training four days a week, and our current split is as follows:
Monday: Chest, calves, abs
Tuesday: Back, forearms
Wednesday: Quads, hamstrings
Model: Jonathan Lawson
Thursday: Off
Friday: Delts, triceps, biceps
Yes, we realize that to make the split better, we should really take Wednesday off and work quads and hams on

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Muscle biopsies show that the largest
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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
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Straight carnosine supplements degrade

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more than 20 new studies document that
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©2009 Home-Gym.com

v

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w w w. I ro n M a n M a g a z i n e . c o m
Train, Eat,
Grow
The 10x10 tactic

on the finishing
contracted-position
exercise, like stiff-
arm pulldowns for
lats, is a great way
to integrate the
method.
Thursday so we don’t train three

days in row, but our split fits our
work schedule better.
Okay, let’s discuss the major
change that’s already getting us
some spectacular gains.
The Power of 10
The mental gears started grind-
ing when we were prepping the Model: Jonathan Lawson
March ’09 IRON MAN. There was

a short item by Ron Harris on
page 42 about his experiment with
10x10, sometimes known as Ger-
man Volume Training, popularized
by Charles Poliquin and similar to
Vince Gironda’s 8x8 system. Ron
said he tried it on one exercise for
chest and biceps and couldn’t be-
lieve the extreme burn and pump
he got—and the weight he used was poundage throughout the 10 sets. first set. It feels as if the only thing
relatively light. He said for EZ-curl- You pick a weight that you could get you’re stimulating is minor blood
bar curls he used two 10s on each around 20 reps with if you had to, flow; however, the sets get harder
side—a tad too heavy, which meant but you do only 10; and you keep and harder. By sets eight, nine and
he had to cheat to complete 10 reps performing 10 reps for 10 sets, tak- 10 you should be barely able to get
on the last two sets. The next day his ing only about 30 seconds’ rest after 10 reps—as profanities race through
biceps were sore to the touch. each. your mind along with sheer amaze-
The reason lighter weights are It’s deceptive because you think ment at the incredible pump you’ve
mandatory is that you use the same the weight is way too light on the achieved in about 10 minutes.

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Train, Eat,
Grow
10x10 Placement technique finishes with a volume
If you take a look at our split, attack using one isolation move and
you’ll see that we train chest and short rests. Eric Broser’s Fiber Dam-
back early in the week and then age/Fiber Saturation is similar. Plus,
arms later, on Friday. What we no- we’re partial to the late Vince Giron-
ticed on our normal program is that da, as we fondly remember when
our biceps and triceps were remain- he used to come to the IRON MAN
ing sore till Thursday and some- offices and regale us with his train-
times Friday from our intense torso ing knowledge and anti-’roid rants.
work on Monday and Tuesday. So He really knew his stuff—way ahead
we figured that using 10x10 on arms of his time—and he always said 8x8
would be a logical place to start. was his go-to “honest workout.” So
After all, the poundage is fairly light, 10x10 at the end became our new
so the trauma shouldn’t be severe, mass tactic of choice.
right? Wrong! For example, our first Rep Range
In fact, the first time we tried week quad routine was:
10x10 on decline extensions, our
Leg presses 2 x 7-9
triceps were sore for three days—
Squats 2 x 10-12
yep, still sore when Monday’s chest
Sissy squats 1 x 10-12
workout rolled around. Biceps got
Leg extensions 10 x 10
sore too—from 10x10 on barbell
curls—but only for two days. Inter-
esting. Luckily, our bi’s were recov- Retooling 10x10
ered by Tuesday’s back workout.
Because of those recovery pa- After a few workouts we found
rameters, as well as muscle per- that some muscles, like quads, re-
formance, we stuck with the 10x10 sponded better to higher reps. For
method for biceps but pulled back those bodyparts we moved to 8x12
to 8x10 for triceps since we would instead of 10x10. And on calves and
have to work chest on Monday. We forearms, notorious high-rep mus-
also decided to do only one exercise cles, we found 8x15 to be optimal.
for tri’s and one for bi’s. While per- Vince actually recommended 8x20
forming only one exercise for each for calves, but we have trouble sus-
feels foreign, we wanted to at least taining reps that high for eight sets,
give it a few weeks so we could ob- no matter how light the weight.
serve the results. Speaking of muscles crapping
We recalled that a few years ago out, for hamstrings we had to go to
we tried Vince Gironda’s 8x8 method 8x8. Our fiber makeup there is such
on the ending, contracted-position that we were having to reduce the
exercise for every bodypart and weight using 10x10 or even 8x10.
made some good gains—but we also Our hams seemed to settle in better
remember that it took some time with 8x8.
for those gains to kick in. Muscular Seeing as how everyone can have
adaptation takes more than just a different fiber mixes in every body-
few workouts with a particular tech- part, you may have to experiment
nique or method. You must give it with different schemes for different
time. muscles, as we’re doing. Your ham-
strings may do fine with 10x10; ours
10x10 to the Next Level don’t.
We also pulled back the sets on
After two weeks of using 10x10 lats and midback to 8x10. The rea-
for arms, we were so excited that son is that there’s a lot of crossover
we had to expand the experiment. between those two areas—when
We could tell that we were getting you train lats, the trapezius acts as
exceptional growth stimulation with a synergist and vice versa. We train
the technique and wanted to apply lats and midback on the same day,
it to all muscles. As we mentioned, so it makes sense to pull back the
we’d tried 8x8 as a finisher years ago volume for each.
©2009 MET-Rx® USA, Inc. 106408dr
with good results, so why not go As for upper traps, we have yet
back to that but with 10x10? to do shrugs with 10x10, as we get
That made a lot of sense, espe- sore after doing only two standard
cially since Hany Rambod’s FST-7 sets. No need to make it debilitat-

Train, Eat,
Grow
Ending your chest

routine with 10x10
on cable crossovers
will make sure
Models: Mike and Holly Semanoff

you saturate the
muscles with
blood for a skin-
stretching pump.
IRON MAN Training & Research Center Muscle-Training Program 116

Workout 1: Chest, Calves, Abs (Rep Range) Workout 3: Quads, Hamstrings, Lower Back
Smith-machine low-incline presses (X Reps) 2 x 7-9 (Rep Range)
Bench presses 1 x 7-9 Leg extensions (warmup) 1 x 18-20
Wide-grip dips (X Reps) 2 x 10-12 Leg presses (X Reps) 2 x 7-9
Middle cable flyes 10 x 10 Squats (first set with slow negatives) 2 x 8, 10
Leg press calf raises 2 x 10-12 Sissy squats (X Reps) 1 x 10-12
Knee-extension leg press calf raises (X Reps) 1 x 10-12 Leg extensions 8 x 12
Machine donkey calf raises (X Reps) 1 x 13-15 Stiff-legged deadlifts 2 x 7-9
Standing calf raises 8 x 15 Hyperextensions (X Reps) 1 x 13-15
Seated calf raises (X Reps) 1 x 16-20 Leg curls 8x8
Incline kneeups (X Reps) 2 x 10-12
Ab Bench crunches 8 x 12
Workout 4: Delts, Triceps, Biceps (Rep Range)
Smith-machine presses (X Reps) 2 x 7-9
Workout 2: Back, Forearms (Rep Range) Dumbbell upright rows (X Reps) 1 x 7-9
Chins (X Reps) 2 x 7-9 Incline one-arm lateral raises (X Reps) 2 x 10-12
Wide-grip pulldowns (X Reps) 2 x 7-9 Forward-lean lateral raises 10 x 10
Undergrip pulldowns (X Reps) 1 x 7-9 Bent-over lateral raises (X Reps) 1 x 7-9
Machine pullovers 8 x 10 Bent-over lateral raises 1 x 13-15
Bent-over dumbbell rows (X Reps) 3 x 7-9 Decline extensions 8 x 10
Bent-arm bent-over laterals 8 x 10 Barbell curls 10 x 10
Behind-the-neck pulldowns (X Reps) 1 x 13-15 Cable hammer curls (X Reps) 1 x 10-12
Shrugs (X Reps) 2 x 7-9
Close-grip upright rows (X Reps) 1 x 13-15
Note: For our complete version of Eric Broser’s Power/
Cable reverse curls 2 x 7-9 Rep Range/Shock program, see the e-book 3D Muscle
Dumbbell reverse wrist curls 8 x 15 Building, available at the X-Shop at www.X-Rep.com.
Barbell wrist curls 8 x 15

Train, Eat,
Grow
On some fast-fatiguing
muscle groups like
Model: Jonathan Lawson

hamstrings, we’ve had
to alter the 10x10 to 8x8,
which was Vince Gironda’s
favorite mass-training
formula.
IRON MAN Training & Research Center Home-Gym Program 116

Workout 1: Chest, Calves, Abs (Rep Range) Workout 3: Quads, Hamstrings, Lower Back
Low-incline presses (X Reps) 2 x 7-9 (Rep Range)
Bench presses or wide-grip dips 1 x 7-9 Leg extensions (warmup) 1 x 20
Flat-bench flyes 10 x 10 Old-style hack squats 2 x 7-9
Knee-extension donkey calf raises (X Reps) 3 x 10-12 Squats 2 x 10-12
One-leg calf raises 8 x 15 Sissy squats (X Reps) 1 x 10-12
Seated calf raises (X Reps) 1 x 15-20 Leg extensions 8 x 12
Incline kneeups (X Reps) 2 x10-12 Stiff-legged deadlifts 2 x 7-9
Full-range crunches 8 x12 Hyperextensions (X Reps) 1 x 10-12
Leg curls 8x8
Workout 2: Back, Forearms (Rep Range) Workout 4: Delts, Triceps, Biceps (Rep Range)
Chins (X Reps) 3 x 7-9 Barbell or dumbbell presses (X Reps) 2 x 7-9
Undergrip chins (X Reps) 2 x 7-9 Dumbbell upright rows (X Reps) 1 x 7-9
Stiff-arm pulldowns or undergrip rows 8 x 10 Incline one-arm laterals (X Reps) 1 x 10-12
Bent-over barbell or dumbbell rows 2 x 7-9 Forward-lean laterals 10 x 10
One-arm dumbbell rows 1 x 10-12 Bent-over laterals (X Reps) 1 x 7-9, 1 x 13-15
Bent-arm bent-over laterals 8 x 10 Decline extensions 8 x 10
Shrugs (X Reps) 1 x 10-12, 1 x 13-15 Barbell curls 10 x 10
Reverse curls 2 x 7-9 Incline hammer curls 1 x 10-12
Reverse wrist curls 8 x 15
Wrist curls 8 x 15 Note: If you don’t have a leg extension machine, do old-
style hacks, nonlock style. Use partner resistance, towel
around the ankles, if you don’t have a leg curl machine.

ing—if we did 10x10, we’d probably seconds—just long enough for the we’ve found to be the most ergo-
have to skip squats the following other person to finish his set. Need- nomically correct for most trainees.
day because we wouldn’t be able to less to say, the lactic acid burn and That means you work each muscle
tolerate the bar digging into our in- pump are better than the couple of to the max in only 10 minutes, then
flamed traps, even for light warmup sets of higher reps we were doing move on.
sets. previously on standard Rep Range There will also be a second pro-
workouts. gram built on the heavy/light pro-
Rep Range Repeat Another way to go would be to tocol. It will use straight Positions
stick with the Power/Rep Range/ of Flexion for the heavy workout,
Earlier we said that we’re still Shock rotation but use 10x10 only pyramiding on the big, midrange
using a version of Broser’s Power/ on Shock week. You could still do it move; then the next workout for
Rep Range/Shock program. That’s on the last exercise or, for a real jolt, that bodypart will call for only 10x10
only partly true. For our 10x10 ex- do it on the midrange move—al- on the ultimate exercise. So it’s POF
periment we’ve been holding on the though 10x10 on squats will take for heavy day alternated with one-
Rep Range week. some courage. We’ve just started a exercise 10x10 for light day. Check
As Eric has said, the Rep Range run at the big exercises with 10x10, our Web site for more information.
week is most conducive to size and we’re already seeing results. If you’d like to see exactly what
gains because of the across-the- We’ll have more on 10x10 in our we’re doing in the gym with regard
board array of muscle fibers that next TEG installment. to 10x10 and everything else, see
are stressed when you do lower and The 10x10 method is working so our X-Blog at X-Rep.com.
higher reps. As we illustrated earlier, well so far that we’re document-
we start at seven to nine reps on the ing everything and plan to have an Editor’s note: For the latest on
big, midrange exercise, and then e-workout program available by the X Reps, X e-books and the X-Blog
we do 10 to 12 on the stretch-posi- time you read this. We’ve decided training and supplement journals,
tion move. For a high-rep attack to include a simple 10x10 workout visit www.X-Rep.com. The latest
we think 10x10 gets the job done using only one exercise for each workout e-book is shown below. IM
because we use short rests, about 30 bodypart—the ultimate exercise
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NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY H
Naturally Huge
by John Hansen, Mr. Natural Olympia
The standard rule for

Lose Fat, burning fat is to use
Not Muscle moderate intensity, as
Q: Can you please guide me in striking a balance
that puts the body in a
between cardio and weight training? A few months
back I wanted to add more muscle size. In order to
fat-burning, as opposed
do that, I ate too many calories, and, as a result, I’ve
gained some fat. Now I want to lose those few extra
to a sugar-burning,
pounds without losing my hard-earned muscles.
How much cardio leads to muscle loss? I’ve been
mode.
jogging about three kilometers daily right after my The problem is that the body adapts to cardio by be-
workout—my workouts last no more than 45 min- coming more efficient. As the heart and lungs get in better
utes. I’ve lost five pounds in 15 days, but I wonder shape, cardio exercise doesn’t have the same impact that it
whether I lost muscle or fat. Am I doing it right? Is did initially. That means you must do more cardio to get the
15 minutes of high-intensity cardio better than 30 same results.
minutes of slow jogging? If you started out doing 20 minutes of cardio three days a
week and you were getting results, you’ll probably need to
A: If you read my column regularly, you know that I’m increase both the duration and frequency of your cardio to
not a big fan of doing cardio to lose bodyfat. Cardiovascular get the same results. You could end up doing cardio six days
exercise can be a helpful addition for losing fat when you’re a week for 45 to 60 minutes a session to keep the fat-burn-
following the right diet. If you depend solely on cardio to ing process going.
lose fat, you usually won’t make much progress, and you My suggestion would be to clean up your diet a little
could lose muscle along with the fat. and see if you can lose some fat that way. I’m not sure how
many calories you’re getting now, but by cutting back on
your calories and carbohydrate intake, you should be able
to lose the extra bodyfat without doing cardio—or by doing
less cardio. That would be a better method of preserving
your muscle tissue while still losing the extra fat.
If you want to use cardio as an adjunct to losing body-
fat, cut back to only three days a week. By taking a day off
between cardio sessions, you’ll lessen the chance of losing
muscle tissue. Your current routine of running every day
may be burning up some muscle.
The best time for performing cardio is first thing in the
morning on an empty stomach or right after your weight-
training workout. That way you burn stored bodyfat, as
opposed to sugar, for energy, because your body doesn’t
have any sugar available as an immediate source of energy.
It will have to tap into the stored bodyfat for energy. That
will reduce your bodyfat, which is the reason you’re doing
cardio in the first place.
Your cardio can be very intense or more moderate in in-
tensity. The standard rule for burning fat is to use moderate
intensity, as that puts the body in a fat-burning, as opposed
to a sugar-burning, mode.
When I do cardio, I try to make it moderately intense so
I burn the most bodyfat possible. If I’m using the treadmill,
for example, I walk fast, using a speed of 3.3 to 3.4 on a
steep—8 or 9 grade—incline. I use my arms and don’t hold
onto the machine. That makes the exerciseon
(continued harder. If I do
page 102)
that for 30 to 45 minutes, I bring my heart rate up and give
myself a good cardiovascular workout. Still, I’m not push-
ing myself so hard that I’m out of breath and using sugar
for energy.
Neveux
I’d suggest slow jogging for 30 minutes as opposed to a

NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY H Naturally Huge
Performing less-intense cardio your opinion, and if I should,

is better for burning bodyfat what bodyfat percentage
immediately after your weight should I aim for? One more
workout. quick question: How did you
get your arms so big? In one
of your columns you said you
managed to have 20-inch arms
at one point. That’s insane
for someone on steroids and
absolutely amazing for some-
one who’s natural. My main
query about arms is how to
get my triceps up to size. I’ve
had trouble with triceps lately
and have gone through tons of
workouts, none of which seem
to give me that good burn, and
the lack of progress shows.
Right now I’m doing some
weighted diamond pushups
with my arms farther up than
they would normally be, and
I’ve been making slow prog-
ress, but I can’t find anything
else. If you could suggest some
triceps workouts, that’d be
awesome.
A: It’s interesting that you in-

corporate bulking cycles into your
running program. The bulking I
fast run for 15 minutes. The less intense form of exercise did as a bodybuilder was obviously much different because
would be better for burning bodyfat after your weight- my bodyfat percentage was much higher, both when I
training workout than the more intense running. started the bulking program and after I finished.
Many bodybuilders ran for their cardio exercise in the You said you finished your bulking cycle at 7 to 8 percent
1970s. Tom Platz was warning bodybuilders about possibly bodyfat, which is still very low. Because you start it at 3 to 4
losing muscle tissue from running too much back in 1977. percent, you’re very lean even after you finish bulking up.
He added a lot of running to his precontest workout regi- If you ended up eight pounds heavier after cutting back
men that year and lost a lot of muscle before he competed down and returning to your original bodyfat percentage, I’d
in the ’77 AAU Mr. America contest. say that was a very successful program.
The following year Tom didn’t do any running before the I suggest you ignore the advice of the other runners and
Mr. America, and he competed about 15 pounds heavier keep doing what you’re doing. It’s obviously working for
and just as cut. He took a close second in the short class, you, and you probably have a better understanding of the
but he won a spot on the United States team that would training and diet program that works for your body. As long
compete in the Mr. Universe competition. He ended up
winning the middleweights at the Universe and started his
career as a pro bodybuilder. I like doing lying triceps
Use cardio sparingly, along with a slight reduction in
your calories and carbohydrates. Otherwise you could end extensions—a.k.a. skull
up losing some of that valuable muscle tissue.
crushers—on a decline
Q: I’m looking for some advice on bulking, some-
thing that, as a runner, has always been difficult for bench for a better
me. I recently finished cutting from my last bulk,
which was somewhat successful. I started out at 3 stretch. I also like doing
to 4 percent bodyfat, and after a month ended up at
around 7 to 8 percent, which I was proud of since it overhead extensions on
was in the middle of my daily winter track training.
After cutting, I’ve finally gotten back to my original a very slight incline to
bodyfat percentage and am about 8 pounds heavier
and looking bigger. My problem is that all the vet- really feel the stretch
eran runners, including one runner/bodybuilder I
know, say that runners should never bulk up more in the long head of the
than once every four months. Personally, I’m ready
for my next bulk, but I don’t know if I should. What’s muscle.
NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY H Naturally Huge
Neveux \ Model: Omar Deckard

Multijoint moves like close-grip bench presses and weighted parallel-bar
dips will activate the most triceps fibers for the best growth stimulation.
as the additional weight doesn’t interfere with your running Holman has mentioned many times, a muscle group that
time, you’re on the right track. resists growth may have a somewhat greater proportion of
As for your question about training arms, I was always red muscle fibers as opposed to white muscle fibers. The
pretty lucky in that my arms responded very easily. When I reds have a greater endurance capacity and benefit from a
was in the eighth grade, my nickname in school was “Pop- longer tension time than the typical six to eight reps.
eye” because I already had a natural peak to my biceps. By using 1 1/2 reps and drop sets on some of my triceps
When I started training with weights, my biceps grew in- exercises, I’m hitting the red muscle fibers and getting
stantly. At one point I wouldn’t even train them for most of a better pump in the muscle. I’ve noticed that stubborn
the year because they grew so fast. I trained them only the muscle groups seem to respond better when they get a
last three months before my contest. better pump.
My triceps, however, did not respond as quickly. I always Here are two routines that I use for the triceps:
had to work my triceps very hard to get them into propor-
tion to my biceps. I discovered that the key to getting my Routine 1
triceps to grow was to use the right exercises for the differ- Pushdowns (1 1/2 reps) 3 x 8-10
ent heads of the muscle and to use both low and slightly Decline extensions 3 x 6-10
higher repetitions. Weighted parallel-bar dips 3 x 6-10
I always include a mass-building exercise in my triceps
routine. Close-grip bench presses and parallel-bar dips are Routine 2
triceps movements that also use the front delts and, to a Close-grip bench presses 3 x 6-10
smaller degree, the pecs. As with any basic exercise you can Incline extensions 3 x 8-10
use lots of weight on them, so they stimulate the greatest Bench dips (drop set) 3 x 10-15
number of muscle fibers for more mass and size.
It’s important to work the long head of the triceps, which Editor’s note: John Hansen has won the Mr. Natural
is so important in making the triceps look impressive. The Olympia and is a two-time Natural Mr. Universe winner.
rear double-biceps pose and the side triceps pose rely on Check out his Web site at www.NaturalOlympia.com, or
the long head for that. send questions or comments to him at John@Natural
The best exercises for working the long head of the tri- Olympia.com. Look for John’s DVD, “Natural Bodybuilding
ceps are extensions where the triceps get a great stretch. I Seminar and Competitions,” along with his book, Natural
like doing lying triceps extensions—a.k.a. skull crushers— Bodybuilding, and his training DVD, “Real Muscle,” at his
on a decline bench for a better stretch. I also like doing Web site or at Home Gym Warehouse, www.Home-Gym
overhead extensions on a very slight incline to really feel .com. Listen to John’s new radio show, Natural Bodybuild-
the stretch in the long head of the muscle. ing Radio, at www.NaturalBodybuildingRadio.com. You
I’ve found it beneficial to extend the time the muscle is can send written correspondence to John Hansen, P.O. Box
under tension by doing drop sets and 1 1/2 reps. As Steve 3003, Darien, IL 60561. IM

USCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE SHREDDED MUSCLE S
Shredded Muscle
by Dave Goodin
First Contest The first thing that you should do is attend a show. You
can go to IronManMagazine.com, click on contests, and
then click NPC Men under 2009 schedules. Another good
Q: I’ve been training pretty seriously for about place to look for an amateur contest in your area is on
five years. A number of people at the gym have told Bodybuilding.com. Find a contest and attend both the pre-
me that I should compete. It’s something that I’ve judging and the night show. You might want to check with
had in the back of my mind for many years, but now the promoters to see whether they allow noncompetitors
I’m giving it serious consideration. I have several at the weigh-in. If they do, go to the weigh-in and watch
issues. First, I’ve never been to a bodybuilding con- and listen. You’ll be much more at ease for your first show
test. I understand that there’s usually a morning if you know what to expect at the weigh-in. Seeing what the
show and a night show, but how exactly does it work? competitors look like offstage may also be very encourag-
Second, I read IRON MAN and several other body- ing to you.
building magazines. I don’t see myself in the same At a bodybuilding contest most of the judging occurs
ballpark as the IFBB pros. Am I wasting my time during the prejudging. Although rounds of judging vary a
trying to compete? And finally, to be very honest, my bit from one organization to another, NPC contests are very
diet is horrible. I take supplements and make sure I uniform in the way the prejudging is conducted. The first
get plenty of protein, but I eat a lot of fast food, pizza round is symmetry. All of the contestants in a weight class
and sweets—a lot of junk. I’ve tried the “bodybuild- come out onstage and perform quarter turns. The judges
ing diet” several times and couldn’t hang with it. Do are looking for balance, proportion and the size and shape
you have any advice for someone like me? of the muscles. After the judges have seen enough, the con-
testants leave the stage. The second round is free posing.
A: Ahhh. You’re giving me flashbacks to when I was get- Each athlete comes out individually and performs a 60-sec-
ting ready for my first contest. Man, that was an exciting ond posing routine that should showcase the strengths of
time. I, too, had people telling me I should compete. And, his or her physique.
bodybuilding was something that I had always admired. After each contestant has performed an individual pos-
When I joined my first gym, the Texas Bodybuilding Gym in ing routine, the whole weight class comes back onstage to
Stafford, Texas, in 1982 and got serious about weight train- be compared doing the mandatory poses. That’s called the
ing, I thought maybe someday I could be muscular enough muscularity round. When that’s completed in an amateur
to step onstage and not look out of place. Little did I know contest, the judges give each athlete a final placement. At
that making a commitment to compete in the ’83 NPC that point the scores are tallied, and the judging for that
Texas Timberland Classic in Nacogdoches, would set my weight class is essentially finished. In some cases, such as
life on a course that would land me on the cover of IRON when a class is tied or is extremely close, the judges may
MAN on the cusp of my 50th birthday. rescore the class at the night show, but it’s not very com-
Nothing will motivate you to stay on a strict diet like committing

yourself to a physique competition.

mon. At the night show, also known as that good. That’s another reason you
the finals, athletes perform individual should attend a local show. You need
posing routines to music of their to see what normal amateur competi-
choice. In amateur shows the routines tors look like. And keep in mind that
aren’t judged, although many contests athletes usually look considerably
give a “best poser” award to encour- bigger onstage—another reason that
age competitors to put a lot of work you should try to attend the weigh-in.
and imagination into their routines. You don’t have to look like Dexter Jack-
At some of the larger shows the posing son to be able to compete in a novice
routines at the finals may be limited to contest.
only the top five competitors in each Now, on to your final issue: the diet.
weight class. I know exactly what you’re talking
The first show you attend can be about. I grew up eating Southern fried
quite a learning experience. Watch food, drinking sweetened iced tea
how the good competitors stand in the and having dessert with every meal. I
symmetry round, how they move in ate hamburgers like they were going
the free posing and how they display out of style. I loved pizza, sugar-laden
their physiques in the muscularity soft drinks and candy. Fortunately for
round. Take note of what wins. me, I had a fast metabolism and I was
I had the good fortune of seeing Lee always so physically active that I was
Labrada onstage at the first show that very lean throughout high school and
I attended. Lee was an amateur at that college. Having a real job slowed me
point, but he had a fantastic physique, down, and I actually had to diet for
and his posing was already true art- my first bodybuilding show. It was 180
istry. At that particular contest—the degrees from my normal eating hab-
’83 NPC Southwest Classic—Lee its—excruciating.
wasn’t lean enough. He lost to Jay What kept me on the straight and
Bonnet, who was ripped to shreds. I narrow was the idea that I was going
saw not only great posing and stage to step onstage in a little pair of posing
presence but also what it takes to trunks next to a bunch of guys who
win. I watched all of the open classes were carrying more muscle than I was.
as well as the novice classes. I came It wasn’t going to be like taking your
away thinking, “I might not be the shirt off at the beach. Those guys were
biggest guy up there, but I can come going to be in great shape. I knew that
in ripped.” It gave me the confidence to have a chance to place, I had to be
to commit 100 percent to competing shredded. I’d seen Jay Bonnet beat Lee
in my first show. I also saw some great Labrada at the Southwest Classic. I’d
posing routines at the night show. I seen what it took to win, and it wasn’t
made notes of poses that I wanted to just muscle size.
try to put into my routine and how the I’m telling you right now that noth-
good posers moved from one pose to ing will motivate you to stay on a strict
the next. Although I wasn’t very big, by diet like committing yourself to a
any stretch of the imagination, I was physique competition. Over the years
determined to emulate the best. I’ve seen so many people who I didn’t
Another thing that I learned at the think had any business competing in
’83 Southwest Classic was the dif- a show commit to the contest, get in
ference between amateur competi- the best shape of their lives and place
tors and IFBB pros. Samir Bannout well, perhaps win. You can do it.
guest-posed at the show. I’d never Get your NPC membership, and
seen so much muscle on a human send in your entry form and fee for the
being. It was shocking. There were contest you want to compete in. Then
some very very good athletes in that tell all of your friends and family. You’ll
contest—four went on to win the NPC probably have some haters. People
Texas Championships—and Samir who think they know bodybuilding
dwarfed everybody. Not only was may even laugh in your face—that
he huge, but he was also in fantastic happened to one of my clients, but
condition. After he posed, he stepped she got the last laugh. Just do not be
to the microphone and apologized for deterred. Do everything in your power
not being in better shape. I was blown to be 100 percent prepared for your
away. competitive debut—and let me know
My point is, don’t compare your- if you have any more questions.
self to the IFBB pros you see in the
magazines. In contests below the Editor’s note: See Dave Goodin’s
NPC national-qualifier level there blog at www.IronManMagazine
will almost never be anyone with the .com. Click on the blog selection in
size of an IFBB pro competing. Even the top menu bar. To contact Dave
at the national-qualifier level it’s very directly, send e-mail to TXShredder@
Merv
uncommon to see a bodybuilder aol.com. IM

CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL M
Critical Mass
by Steve Holman
Jurassic Spark: X-Rep Partials
Q: I discovered your mass-training concepts in A: It sounds as if you have the right idea concerning
IRON MAN and saw that drug-free bodybuilder proper X-Rep performance, although different exercises
Mike Semanoff had gotten great gains using X Reps. have different optimal ranges, or X Spots, in which you
I worked them into my program, but I wasn’t sure if should perform the end-of-set partial reps.
I did them right. I tried them at the end of my fourth On incline presses, for example, when you can’t possibly
Neveux \ Model: Moe El Moussawi
set of presses and a few other exercises. When I got get any more full reps, you move the bar down to a few
to failure, I did intervals of about 10-inch reps, as inches off your chest and drive up to just below the halfway
many as I could—usually three to five. Is that cor- mark; immediately lower to just off your chest and drive up
rect? Do you recommend doing X Reps at the end of again. Do as many of those low-end X-Rep partials as possi-
all sets? I did feel unique muscle stimulation with ble. They should feel like controlled explosive quarter reps.
them, like more fibers firing. Is that the reason X By hitting that range, you’re extending the set at the
Reps work? point at which the target muscle is semistretched. Research

shows that when a muscle is somewhat stretched, it can You can do top-end X Reps, a.k.a. the Flex-X
produce the most force and fiber activation and, therefore, technique, on continuous-tension contracted-position
optimal, growth stimulation. Because the target muscle still exercises to enhance mass-promoting occlusion.
has strength in that range, you can get bigger size-building
effects by extending the set there.
One of the main reasons X Reps work is the size principle
of muscle-fiber recruitment. It states that on the first few
reps of a set you use mostly the low-threshold motor units,
on the middle reps of the set you bring in the medium-
threshold motor units, and then on the hardest reps at the
end you bring in the high-threshold motor units, which ac-
tivate the key fast-twitch growth fibers. Adding X Reps after
full-range exhaustion brings in even more of those hard-to-
reach growth fibers, which helps you trigger bigger gains.
In addition, by extending a set with X Reps, you produce
more muscle burn, which can increase growth hormone
and testosterone release. In other words, you create a more
anabolic hormone profile.
The X-Rep technique is a simple yet powerful mass
builder, but don’t get carried away with it. I recommend
performing X Reps on only the last work set for the big
exercises—chins, presses, rows, etc. Always begin X Reps at
the point at which the target muscle is semistretched. We
mentioned doing them near the bottom of an incline press.
Neveux
Another example is near the bottom of a chinup. Start X
Reps at the point right before your arms are fully extended,
pulsing up to just below the halfway point before lowering who experimented with X Reps during a mass-building
again for another X Rep. Do as many low-end partials as phase:
possible. “I gained 20 pounds of muscle in two months. I’ve been
On isolation moves, like leg extensions, leg curls and training for a long time, so I knew that I had to provide my
concentration curls, you can do X Reps near the bot- muscles with a totally unique stimulus to really kick-start
tom, where the target muscle is semistretched, or at the growth. I found my answer when I started reading about X
top, flexed position, a.k.a. the Flex-X technique. Top- Reps. I was very intrigued. The whole concept of attacking
end-squeezes help force more occlusion, or blood-flow the semistretched point of the muscle really opened up a
blockage, which is a key to the size-building power of whole new world of training potential. Once I got the hang
contracted-position exercises. X Reps performed near the of X Reps, I started adding poundage fast. Like clockwork
bottom, where the target muscle is semistretched, are more the gains just keep coming. In fact, I won the heavyweight
for maximum fiber recruitment, although that somewhat division at the Mr. Utah, and I took the overall at the North-
helps occlusion in the muscle as well. A good strategy for west Regional Natural Bodybuilding Championships.”
continuous-tension isolation exercises is to perform semi- That was a few years ago, right after the original X-Rep e-
stretch-point X Reps on the first work set and the Flex-X book, The Ultimate Mass Workout, was released. For more
technique on the second. information, look for X-Rep articles and Q&As at www
Mike Semanoff is an excellent drug-free bodybuilder .X-Rep.com. Warning: X Reps aren’t easy, but they’re a
simple, exciting technique that can pack mass onto your
physique. Just don’t abuse them.
Q: On my decline-bench presses—midrange posi-

tion for chest—I got 10 reps on my first work set and
eight on the second. I tried to do X-Rep partials at
the end of the second set, pulsing below the mid-
point, but I was too weak. I didn’t have any strength
left to do X Reps. Is there something I’m doing
wrong? Why am I weak at that point? Also, on some
exercises I fail at 10 reps on the first set and then
can barely do six reps on the second. Is that normal?
A: X Reps are difficult for different people on different

exercises. It depends on individual neuromuscular ef-
ficiency in each target muscle. You may have that type of
weakness in your pecs or one of the synergist muscles—for
example, triceps or front delts on pressing moves.
If you can’t pulse with X Reps, do a single static hold at
the X Spot for as long as possible—six to 10 seconds. That’s
the next best thing.
Is a significant rep differential on set two normal? It can
be. Once again, it depends on the neuromuscular efficiency
and fiber makeup of the particular muscle or muscles
Neveux
X Reps helped drug-free bodybuilder Mike Semanoff

add 20 pounds of muscle in two months. you’re training. On some exercises your reps may go 10, 6;

CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL MASS CRITICAL M
Critical Mass
pensation, and you’ll get somewhat

bigger—and leaner—after every work-
out.
How does soreness equal more
leanness? Scientists now recognize
that muscle soreness equates to fat
burning because of the same phenom-
enon that creates the instant size surge
you’ve experienced—muscle damage.
Muscle trauma requires energy to
repair it, and the metabolic uptick is
fueled by bodyfat. How great is that?
So should you strive for that familiar
postworkout pain? While there are no
studies that correlate muscle sore-
ness with growth, it makes sense that
damaging the muscle enough to make
it somewhat sore would force it to
Neveux \ Models: Danny Hester and Joe Tong

rebuild bigger and stronger to prevent
future damage—if you let it recover
completely before you train it again.
Heavy pure-negative sets are too damaging to use often. The While mild soreness is good, severe
negative-accentuated set—raising the weight in 1.5 seconds and soreness is not so good, as it indicates
lowering in six seconds—is a better choice. so much damage that the body may
not be able to repair it before your
next workout. Research on pure-nega-
tive training, which we discuss in the
e-book, verifies that. Here’s a passage
from the e-book that explains:
on others they may go 10, 9. Some people get more reps on “A study performed in the 1990s by Frank G. Shellock,
their second set than the first. Ph.D., showed the extensive damage pure negatives can do.
For example, Jonathan, my training partner, sometimes Subjects performed one set of positive-only curls with one
gets eight reps on his first work set and then 10 on his arm and negative-only curls with the other, both sets to
second on some exercises—probably because his fast- failure. Results...
twitch-fiber-oriented muscles need that first work set as “The positive-work-only biceps showed no damage,
additional warmup and nervous system priming to fire while the negative-work-only biceps showed damage that
properly. When that happens, he usually does a third work peaked five days after exercise. Soreness finally dissipated
set for growth-fiber-activation insurance. by the ninth day, but some subjects didn’t regain all of their
You’ll get the best results if you simply do as many reps strength in the pure-negative-trained biceps for six weeks!”
as you can on each work set, with X Reps or a static hold on That last statement is important. It indicates that pure-
the last set only. If the drop on the second set is too severe, negative work damaged the muscle so much that it didn’t
you may want to reduce the weight to stay in the hyper- recover for six weeks in some subjects—and that was after
trophic zone, which is nine to 12 reps—although if you get only one pure-negative set to failure. Yes, most of the test
only, say, seven but can do enough X Reps, you’ll extend the subjects were untrained individuals; nevertheless, you can
tension time to more than 25 seconds, which is enough to see how extremely traumatic pure-negative work can be.
reach that hypertrophic zone. We believe that’s true even for experienced bodybuild-
ers. That’s why we prefer the less-severe negative-ac-
Q: I’m using the Ultimate Fat-to-Muscle Workout centuated version most of the time—lift the weight in 1.5
[from the e-book of the same name] four days per seconds, then take six seconds to lower. Start with one
week, and I’m sore after every workout. Is that good? seven-rep negative-accentuated set on a multijoint exer-
Does it mean I’m growing? My muscles feel and even cise for each bodypart, and you’ll start seeing and feeling
look bigger. Can the program really work that fast? great things in both muscle and rippedness. With the right
amount of muscle trauma and postworkout soreness, you
A: The reason a sore muscle feels bigger is because can be sure that you’re getting a real fat-to-muscle effect
you’re more aware of it—when you move and you get that that can transform your physique quickly.
sensation of pain—and also because it probably is actually
bigger.
When a muscle is damaged, as occurs with the negative- Editor’s note: Steve Holman is the author of many
accentuated sets in the Ultimate Fat-to-Muscle Workout, bodybuilding best-sellers and the creator of Positions-
inflammation develops. That draws fluid to the tissue to of-Flexion muscle training. For information on the POF
accelerate repair, so it can actually look larger than usual— videos and Size Surge programs, see the ad sections
like you’re pumped up—for a few days. beginning on pages 118 and 280, respectively. Also visit
The instant size increase will subside somewhat be- www.X-Rep.com for information on X-Rep and 3D
fore you train that specific muscle again, but in a perfect POF methods and e-books. IM
scenario some of the size will remain due to supercom-

A Bodybuilder
Is Born
Episode 47
Get Creative to Solve Problems
by Ron Harris
R
andy’s training and gain- fall. He had indeed reached his goal out of his tank top like mountain
ing were going very well weight of 225 pounds; however, as peaks, but they were actually more
as we neared the all- I’m always pointing out, weight in like gently rolling hills.
too-brief Massachusetts and of itself is meaningless. Body- “Tell that to the judges in Septem-
summer. In late May we had just builders are judged visually, based ber and see if the Jedi mind trick re-
come through the worst rains and on size but also shape, symmetry, ally works,” I deadpanned. “They’re
flooding in more than 70 years, and proportion and condition. In Ran- not that good, Randy.”
we were ready for some sunshine. dy’s case there was still a proportion “Yeah, well, yours aren’t that
Of course, my aging mom, who was issue that needed to be addressed great, either,” he replied, pouting.
eight years old at the time of the last before I would be satisfied that he “I didn’t say they were, but stop
flood, dismissed our recent deluges was ready to compete again. Specifi- trying to change the subject. This
as mere drizzle compared to the cally, his biceps were lagging. isn’t about me; it’s about you, and
Great Flood of ’36. Because his shoulders and triceps I’m only trying to help. Do you want
“Oh, really?” I challenged her, were pretty good and had improved, my help or not?”
expecting a story of a great ark with his biceps looked even worse in “I guess, yeah, sorry,” he said,
two animals of every type aboard comparison. The last thing I wanted sulking. He was good at sulking.
landing atop Mount Ararat. was for him to do what so many “Okay, listen up, because I have
“The cities were all deep under other unsuccessful bodybuilders a plan to get your biceps growing. I
water, evil pirates in an old oil had before him, which was to keep know it will work because I’ve been
tanker raided the peaceful settlers building up his strong bodyparts using it training with Janet, and
of Waterworld’s floating towns, and while the weak points remained my bi’s have—get this—grown.” I
our only hope was a man with gills mired in mediocrity. Those are the let that settle in for a moment and
that looked a lot like Kevin Costner.” guys you hear dissed at contests for waited for his reaction. He knew
Perhaps I should explain that having no legs, no back, no calves, how doggedly resistant to growth
my mother has Alzheimer’s disease etc. They’re usually the same ones my arms are. Hearing that my arms
and watches cable TV for roughly 16 who like to bitch about how much had grown was like learning that
hours a day. She sold my childhood better their strong parts were than Verne Troyer (Mini-Me in the Austin
home about 10 years ago because anyone else’s, ignoring the fact that Powers movies) was becoming taller.
she was seriously concerned that they look like human jigsaw puzzles. Suddenly, he was all ears.
living alone in a large house put her (Not to confuse them with the Jig- “It’s all about being creative and
at an increased risk of being abduct- saw Killer of “Saw” fame, whose coming up with totally new meth-
ed by aliens. Alien abduction hasn’t catchphrases are, “I’d like to play a ods,” I explained. “Remember when
been a large problem in suburban game,” and, “Oh, yes, there will be you hurt your lower back and we
Boston for some time (I understand blood.”) managed to train around it?” He
it was pretty bad in the ’70s, though “I’m starting to worry about nodded.
that may have been due to bad acid your biceps,” I began, words I knew “Yeah, I didn’t miss one workout,
trips), but I suppose one can never would instantly put him into defen- and I actually put on a little size
be too careful. All I know is that sive mode. He didn’t let me down. from all the different things we were
those pesky aliens won’t have my “What are you talking about?” doing, like the seated movements
Model: Jose Raymond
dear old mom to poke and probe. he blurted. “They aren’t that bad.” and the slower rep speeds.”
Anyway, back to Randy, our man To prove his point, he hit a front “Exactly. We got creative and
with the plan to win the novice divi- double-biceps pose. I’m sure that in switched up your training com-
sion of a local show being held this his mind those biceps were popping pletely. And another time you were

Three days later I had him
tape his cold, flexed arm, and
pletely. And another time you
to his astonishment, it was
were having a problem eating up just over an eighth of an
enough protein every day. What
did we do?”
inch. That may not sound like
“You started having me drink much, but if he can duplicate
a small shake of a scoop of pro-
tein powder with every meal.”
that tiny gain a few more
“Right. That was being cre- times, guess what? His biceps
ative, because most people think
you have to either have a solid
will have grown significantly.
meal or a shake—but not both at
the same time. Now we are going on—I can go heavier than that.”
to do some crazy things for your “Talk to me in a few minutes,” I
biceps every week for the next responded.
four weeks, and I am sure they will He got through the first set of 36
shock your bi’s so much that they reps without tremendous effort,
will have no choice but to grow. though the lactic acid burn toward
For two weeks after the crazy work- the end was rough. Randy shifted
outs you’ll go back to standard his grimace to a smile and
fare—three or four straight sets pronounced, “Nice
of three exercises for eight pump, but it wasn’t
to 10 reps. That way your that hard.” He was
biceps won’t fully adjust to still breathing
the shocker workouts. Are hard.
you ready for something “I know, I
different?” know. Do it
“Sure, why not,” he again. Now!”
replied with all the en- He knit his
thusiasm of Paris Hilton brows but
at a convention of stamp picked up the
collectors. He knew he was bar off the
in for some pain. floor
The first exercise was a and
creative riff on 21s, the old
curling trick where you
do seven reps in each
of three different
segments of the
range of motion:
bottom half,
top half and
full reps. In
this variation
you use an
EZ-curl bar
for 36 reps,
with your
hand spac-
ing changing
throughout the
set. You do the first
12 reps with your
hands all the way out
to the edges of the bar,
up against the collars;
the second 12 with a
standard grip and the final
12 with your hands together
Model: Greg Smyers
www.eatgoodlookgreat.com
©2009 Worldwide Sport Nutritional Supplements, Inc.
in the middle of the bar. I
100308mva
handed Randy a 50-pound
fixed bar.
“You must be joking,”
he smirked. “Come

The next “set” was incline
Episode 47 dumbbell hammer curls,
working both arms at a time for
did another round. This time I had grinned. “Oh, no, little stud-
to hold the bar for him to move his puppet, the fun isn’t over 10 reps. Then I quickly pulled
hands in because they were shak- yet!” He groaned and mut- the seat back to a vertical
ing so badly. The last few reps with tered a phrase I can’t repeat
his hands together had him cuss- here, but I will say that my position for 10 reps of alternate
ing, and he had to swing them up mother and I have never had dumbbell curls. Finally, I had
pretty sloppily. I let him rest for that type of a relationship.
about a minute before it was time The next “set” was incline him stand up and do 10 more
to run though this killer twist on dumbbell hammer curls, reps of hammer curls, both
curls for the third and final time. I working both arms at a time
had to help him get a few of the reps for 10 reps. Then I quickly arms together, to failure, and
toward the middle; then he had to pulled the seat back to a ver- then alternate arms to failure.
drop the bar and use a 40-pound tical posi-
bar to finish the last 12 reps. Randy tion for tain he’d torn something. I had
was sweating and sat down on a 10 reps of made sure his brutalized biceps
nearby bench. His arms were still alternate were being supplied with all the
locked in a curling position, as he dumb- nutrients they needed to recover
couldn’t straighten them out. bell and grow from the abuse they’d
“Okay,” he conceded, “those curls. undergone. The next week we did
were insane. That was a good Finally, it all over again with some more
biceps routine, thanks.” I had crazy exercises and techniques I
“Oh, you think him stand dreamed up. Three days later I had
we’re done?” I up and do him tape his cold, flexed arm, and
10 more reps to his astonishment, it was up just
of hammer curls, over an eighth of an inch. That may
both arms together, not sound like much, but if he can
to failure, and then alter- duplicate that tiny gain a few more
nate arms to failure. He tried times, guess what? His biceps will
to use 30s but didn’t make it have grown significantly. Forget
all the way through. By the about all those bullshit ads that
third go-round Randy was promise an inch on your arms in
lifting weights so light they one day—as long as you train them
could have been covered in 12 times in that day and have an
pink rubber and used in an equal amount of the advertiser’s
aerobics class. I assure you, high-priced creatine (loaded with
however, they felt like Chevy sugar) and whey protein shakes.
engine blocks to those fried Small gains are nothing to sneeze at
biceps of Randy’s. because they all add up.
The next day Randy’s biceps The moral of the story is that get-
were so sore that he was cer- ting creative is often the only solu-
tion when you’re stuck at a plateau.
One definition of insanity is doing
the same thing over and over again
yet expecting a different response.
It’s like a trapped bird that keeps try-
Model: Jose Raymond
ing to escape a room by flying into

a glass window. Either that window
needs to open, or that bird needs to
start looking for another way out of
the room. Don’t be afraid to come
up with creative solutions to make
progress. It’s often the ridiculous-
sounding idea that turns out to be
so crazy, it just might work!
Uh-oh, is that rain I hear starting
up outside?
Editor’s note: Ron Harris’ new

book Real Bodybuilding is available
at www.RonHarrisMuscle.com. IM

“
I Think”
Fit!
IRON MAN &
Bodybuilding.com
BodySpace
Model Search
Winner
Sean Harley
by David Young
Former college athlete Sean Harley knows how to take on challenges.

As a fitness model, Sean has been featured in many workout
magazines and has graced the covers of international publications.
He’s also counseled many people on supplementation and nutrition
for weight loss and muscle growth, as well as overall health.
Now Sean is here to share all of a calorie excess (or you could say came from switching from a mass-
his insights, advice and secrets with holiday eating) that lets me put on building diet to a strict precompeti-
you! some new muscle. When I found tion diet over the course of a day.
DY: First of all, congratula- out that I was in the top five, I had My body was used to the calorie
tions on winning the IRON eight days to cut up and be onstage! surplus, and it’s tough to go right
MAN/Bodybuilding.com I managed to drop about nine into depletion after that. Getting
Bodyspace Model Search. How pounds, probably sacrificing a little over those carb cravings can be a
do you feel? muscle, but I came in with decent bit agitating.
SH: The entire weekend compe- cuts. Another week or two of prep DY: So what’s next for your fit-
tition was a thrill, and when I heard and I could have been a lot leaner. ness career?
my name called for the trophy, I DY: So you might say that the SH: There are many people try-
was on top of the world! All my hard real competition was with your- ing to convince me otherwise, but
work has really paid off, and I’m self more than onstage with the right now I have no plans for step-
other competitors. ping onstage for a bodybuilding
excited to work with Bodybuilding
SH: My main competition was show. I will be spokes-modeling for
.com and represent the ever-grow-
with myself to see how lean I could Bodybuilding.com and represent-
ing population on Bodyspace.
get in that short amount of time ing my company, www.ithinkfit.
DY: I know it took a lot of dis- without sacrificing too much hard- com, as well as Sensei Nutrition,
cipline and hard work to ac- earned muscle. I knew that the throughout the year. I’m currently
complish that goal. Is this the other competitors were in the same in talks with a few well-known
best condition you’ve achieved boat and would be handling their photographers for some upcom-
to date? business and that I had no control ing projects and doing a few guest
SH: It’s probably the most mus- over that. What I could control was spots for fitness topics on a couple
cle mass that I’ve displayed publicly my own effort and discipline in get- of talk shows.
as a fitness model, but I was far ting my body ready for a show. DY: How did you design the
from my leanest. The contest was DY: What were the mental nutrition program that you fol-
in January, which for me was in the challenges you faced leading up lowed for the competition?
middle of my winter mass-building to the competition, and how did SH: I used a diet that I learned
stage. That means allowing a little you overcome them to achieve from my old trainer, IFBB pro Derik
extra junk in the trunk caused by your condition? Farnsworth, when I used to train
SH: My main mental challenge at World Gym in San Diego. When

Sean Harley
you’re all natural, you need every

advantage you can get from your
diet, and Derik is a master at carb
manipulation to change your body
on demand.
DY: I interviewed Derik a few
years ago. I remember his carb-
“I used a diet that I learned

from my old trainer, IFBB manipulation
program. How
pro Derik Farnsworth. did you apply it for
Being all natural means you the competition?
need every advantage you SH: I did a carb rotation that I
typically don’t like doing for more than
can get from your diet.” two weeks. Usually less, depending on
how much I need to cut before a shoot
date. It’s two days of no carb, with the
exception of some green vegetables and
pure fiber, followed by a third day of carb
loading. On the carb day I cut off carbs
at around 5 p.m. and end the day with a
cardio session to burn out any remain-
ing blood sugar that might be stored
as fat overnight. That second day of no
carbs can be agitating, but the results are
always worth the sacrifice.
DY: Can you describe a sample
day of eating, meal by meal?
SH: Sure.
Low-Carb Depletion Day:

7 a.m.: 2 scoops whey
10 a.m.: 6 egg whites with lean beef or
chicken
12 noon: 8 ounces chicken breast,
handful almonds
3 p.m.: (preworkout) 2 scoops whey
4:30 p.m.: 2 scoops whey
5 p.m.: 1 can low-oil tuna, lettuce
8 p.m.: 6 ounces lean steak, 6 stalks
asparagus
10 p.m.: 5 hardboiled egg whites
Higher-Carb Day:
7 a.m.: 1 cup oatmeal with 2 scoops
whey
10 a.m.: 2 whole eggs, 4 egg whites, 1
piece wheat toast
12 noon: 6 ounces chicken breast, 1
piece fruit
2 p.m.: (preworkout) 1 scoop whey, 1
medium sweet potato
4 p.m.: (postworkout) 2 scoops whey,
12 ounces Gatorade
6 p.m.: 1 can tuna, 2 stalks celery
9 p.m.: 6 ounces lean steak, lettuce,
green beans or other green vegetable
DY: Do you work with a training

partner, and is he an important

Sean Harley
part of the preparation pro-

cess?
SH: I train with my business
partner Heath Murray, who usually
joins me and takes the opportunity
to lean out. It’s great having that
support, since we have to spend
a lot of hours around each other
throughout the day. I usually pick
up my cardio a little harder than he
likes to, so much of that requires
my own motivation. I’ll also join
my personal-training clients in our
“300”-style group workout (popu-
larized from the workouts used by
the actors in the movie “300”). It’s
a lot more fun trying to burn 1,000
calories that way than it is jumping
on a piece of cardio.
DY: How would you describe
your training style, and has it
changed much over the past
few years?
SH: I’d describe my training style
as strict and smart. I’m a stickler for
form, and if I’m isolating a muscle,
I want to make sure that it’s getting
as little help from the others as pos-
sible. As for my basic weight-train-
ing split, it hasn’t changed a whole
lot over the last couple of years
other than adding the “300”-style
training—we call it Leonidas—on
top of what I was already doing.
That’s made my core much stronger
and has helped increase my overall
strength as well. I’m stronger than
I’ve ever been on my basic weight-
training lifts.
DY: Which bodyparts respond
easily, and which one or ones
have been more challenging?
SH: I’d say that my delts are my
strong point. They’ve always re-
sponded very well, and when I’m
mass building, they seem to be the
first part to grow. My frustrating
muscle is my calves. They’ve always
had a nice split and good vascular-
ity, but I have the hardest time add-
ing size to them.
DY: What are your favorite
“Adding the “300”-style training—we
exercises? call it Leonidas—on top of what I was
SH: Anything on arm day! I love already doing has made my core much
the feeling of a good arm pump and
look forward to it all week. My fa- stronger and has helped increase my
vorite biceps exercise is a superset. I overall strength. I’m stronger than I’ve
do one-arm reverse preacher curls,
then stand up and grab a lighter ever been.”
dumbbell for a set of standing one-
arm curls.
DY: Are there any exercises

Sean Harley “I’d describe my training style as strict
and smart. I’m a stickler for form, and
if I’m isolating a muscle I want to make
you’re unusually strong on?
SH: Since starting the Leonidas train- sure that it’s getting as little help from
ing, I’m finding all kinds the others as possible.
of new strengths. I’ve
recently found out that
I can do a one-arm
clean and press with a
135-pound barbell.
DY: What does
your training week
look like?
SH: Monday: Back
and calves in the
morning and Leoni-
das in the evening
Tuesday: Chest
and HIIT cardio
Wednesday: Legs
in the morning and
Leonidas in the
evening
Thursday:
Shoulders, calves
Friday: Arms,
HIIT cardio
Saturday and Sun-
day: Cardio if needed
DY: Describe a
typical week of your
training program,
bodypart by
bodypart.
SH: Sure.
Chest
Flat-bench
presses 4 x 8-10
Incline dumbbell
presses 3 x 10
Cable flyes
Low 2 x 10
Medium 2 x 10
High 2 x 10
Back
Neutral-grip
pullups 3 x failure
Half deadlifts 3x8
Pulldowns 3 x 10

Sean Harley
Hammer-machine
pulldowns 3 x 10
Dumbbell rows 3 x 10
Shoulders
Dumbbell presses 4 x 10
Smith-machine upright
rows (drop sets) 3 x 10(10)
Lateral raises 3 x 10
Rear-delt flyes 3 x 10
Biceps
Incline dumbbell curls 3 x 10
EZ-curl-bar standing
curls 3 x 8-10
Hammer curls 3 x 10
Superset
One-arm reverse preacher
curls 3 x 10
One-arm curls 3 x 8-10
Triceps
Rope pushdowns 4 x 10
Close-grip presses 3 x 8-10
Skull crushers 3 x 10
Cable overhead
extensions 3 x 10
Weighted bench
dips 3 x failure

Sean Harley
Quads
Squats 4 x 10-8 ucts from Body
Leg presses or hack building.com,
squats 4 x 10 correct?
Leg extensions 3 x 10 SH: You bet.
DY: Let’s get
Hamstrings a little history
Standing cable leg on you. What
curls 3 x 10 sports did you
Seated leg curls 3 x 10 play growing
Stiff-legged deadlifts 3 x 10 up?
SH: I dabbled
Calves in a lot of sports.
Standing calf raises 4 x 10-15 I played baseball
Seated calf raises 4 x 10-15 until I realized
Rotary calf machine 3 x 8-12 that I suck at
Abs it and got tired
Crunches on foam of warming the
roller 4 x failure bench. I loved
Roman-chair twists 3 x 20 basketball and
Leg raises 3 x failure would play in my
driveway until all
hours of the night
DY: What’s your height, and until my mother
what was your weight for this dragged me inside. I tried wrestling I get to know my body a little better
competition? my senior year of high school and and how it responds to my diet and
SH: I’m 5’10” and I was 190. loved it. I was best at football, which workout, so I’m still learning what
DY: Who inspired you in your was my favorite, and went on to works best for me.
fitness career? play all four years in college. I was DY: Who of the past and pres-
SH: When I was starting, I was recruited as a linebacker but was ent exemplify your ideal type of
inspired by every fitness model I quickly moved to the other side physique?
saw in the bodybuilding magazines. of the ball as a running back. As I SH: If we stick to bodybuilders, I
I thought, “I could do that,” and set began to put on mass in college, think the ideal bodybulder physique
out to do so. I worked briefly with they moved me to the fullback spot, from the past would be Bob Paris.
Derik Farnsworth early on, and he which I loved playing. He had amazing symmetry and the
was a great inspiration. I learned so DY: What kinds of mistakes perfect X-frame. Today, I’m more
much in a short time, and I still use did you make early on with your appreciative of the Stan McQuay–
a lot of it religiously to this day. training and nutrition, and how type physique.
DY: Which nutritional prod- did you change them to end up DY: What have been your big-
ucts do you find useful? with the program you incorpo- gest challenges in life and in
SH: A good whey protein is the rate today? your bodybuilding career? How
one product that I could not do SH: I used to think that a fam- did you overcome them?
without. Beta-alanine—Black Betas ily-size can of baked beans was an SH: My biggest challenges in
from Eight Ball Nutrition—works excellent protein source and that life have just been overcoming my
great in helping push the lactic acid mac and cheese was a “good carb.” fears about going out and getting
out of muscles. When I’m cutting, I I started lifting for football, and the what I want in life. If I had never
use ChiKara from Sensei Nutrition; motto was, “the heavier the better,” conjured up the courage to get out
I find the energy keeps me going so I would really sacrifice form to of Nebraska and move to California,
on fewer calories, and the appetite move more weight. I started lifting who knows what I’d be doing now?
control helps keep my diet in check. right before I learned how to eat Staying self-employed has been
Depending on which phase of my right. I learned a lot on how to bet- challenging, but for me the payoffs
training I’m in, there are a few other ter isolate the muscles and develop keep me driving toward success
products I throw in as well. each muscle individually from read- internationally.
DY: Do you have a favorite ing workout magazines. My biggest challenge in body-
product, and, if so, why? Now I use strict form in all lifts, building is keeping motivated—to
SH: My favorite is ChiKara. I use and I don’t stack on more weight keep taking that extra step that can
it every time I need to cut and feel until I can reach my desired number keep me ahead of the competition.
it gets me there faster. I love the of reps without cheating. I didn’t Even if it means eating another
energy it gives me even when I’m really start eating right until after chicken breast while my friends are
doing low carb, and it controls my college. I began working in the fit- eating pizza and drinking beer.
appetite and sugar cravings to help ness industry and learned what and
me stay honest. when I needed to eat to get my body Editor’s note: Visit Sean at
DY: You get all of your prod- to look the way I wanted. Every year www.IThinkFit.com. IM

Turning Up the
HEAT IRON MAN &
Bodybuilding.com BodySpace
Model Search Winner
Allison Ethier
by David Young
A former gymnast and cheerleader, Allison Ethier is a math

teacher, department head, mom, fitness competitor and
gym rat. She’s learned a lot about discipline and making it
happen when the pressure is on.
After winning the IFBB Arnold the finals. It was a real treat.
Amateur Fitness event in 2008, she DY: I know it took a lot of dis-
revamped her training and diet cipline and hard work to ac-
strategy to go heavier and add more complish your goal. Is this the
muscle, with plans of earning her best condition you’ve achieved
pro card this year. In the interim to date?
she learned that she’d qualified for AE: As a model I felt I had a good Hair and makeup by Teri Groves
the finals of the Bodybuilding.com look, but since I also compete in
Bodyspace Model Search, presented fitness, it would have been nice to
by IRON MAN, that was to be held have been leaner. I don’t diet like
at the IRON MAN Pro only 10 days everyone else. I diet only for around
away—the pressure was on. Listen six to seven weeks before a show. I
up and learn how she did it! cannot handle dieting for a long pe-
DY: Congratulations on your riod of time. I don’t know how girls
win. Nicely done! who diet for 12 to 16 weeks can do
AE: I’m honored and humbled to that. I would be an emotional wreck.
have won. I threw my name in the I started dieting around January
hat in order to gain more exposure 1, just cleaning
in the industry—a few more clicks things up a
on either my Bodyspace profile or bit, as I
my Web site, www.AllisonEthier was
.com. I never considered that I’d ac- in
tually win. I did set out to do well—
perhaps make it as a top-15 finalist,
but I was stunned to have made it to

Allison
prep for this year’s Arnold Amateur. I found out that I was
selected as a top-five finalists only 10 days before the show. This
show motivated me earlier in the competitive season to get into stage
shape.
DY: So with only 10 days to get ready, I guess the main competition was with your
mind-set rather than with the other competitors?
AE: The whole weekend we were in L.A., I’m sure none of the competitors lost sight that
it was a competition. One girl ended up getting sick, and so my odds got better. There were
various parts to the weekend: a photo shoot with Michael Neveux, interviews, booth work with
Bodybuilding.com, public interaction and the night show at the IRON MAN Pro with posing and
an impromptu interview by Bob Cicherillo. I tried to come in the best shape I could given the time
I had to prepare. I always try to do my best and then let the judges decide. I’ve been doing this for so long that you
learn not to let the results of a show define who you are. I knew that it was a great opportunity for me to network
and get my name out there, as I have many goals this year. Either way, win or lose, to be among the top five meant
that I’d already won in my mind.
DY: I agree. You have to win in your own mind before you can win anywhere else.
AE: I’ve been a fitness competitor for 10 years. I’ve done many shows. Being onstage and not having to do a
routine—that was easy for me. I understood what was expected of me for the weekend, as I’d done interviews and
booth work in the past. All that experience helped me.
DY: What’s next for your fitness career?
AE: The Arnold Amateur is coming up. I won the fitness show in 2008. I’ll also be working the Bodybuilidng.com
booth at the Arnold and Olympia. After the Arnold I have the Natural Physique in Laval, Quebec (formerly known

as the World Qualifier), and then the
Canadian Fitness and Figure Cham-
pionships in August. I want to win
my IFBB pro card in fitness this year
and try to make it to the Olympia
stage. Why wait? There’s excellent
talent in Canada, and the competi-
tion is fierce. I know I can represent
Canada well in the pros. I just would
like a chance to do that.
DY: It sounds like a well-
thought-out plan. How did you
go about designing the nutri-
tion program that you followed
for the competition?
AE: When I started competing,
there was no one around who
did what I wanted to do—that
is, compete. So I used the
Internet and various
magazines to learn about
nutrition. Since then I’ve
done everything myself.
Last year I connected
with Erik Ledin of Lean
Bodies Consulting for
training and nutritional
advice. It’s nice to have
someone do your think-
ing for you and trust it is
the right decision.
DY: Does Erik have
you reduce calories or
carbs in your prepara-
tions?
AE: Both. I generally start
with a certain meal plan, and
then if I’m not losing, I make
changes. I cannot go as low carb as
some people do. Fewer than 1,400
calories or fewer than 100 grams of
carbs is too low for me. I do a fitness
routine and/or workout, stand on
my feet all day moving and teach-
ing mathematics, and I still have to
come home and look after my son,
all while keeping my emotions in
check. I feel my diet is balanced for
what I need it to do and do not have
rebounds postcompetition.
DY: Can you describe a sam-
ple day of eating, meal by meal?
140 JUNE 2009

AE:
Preworkout: SlimQuick Extreme
drink sachet
Breakfast: 1 cup liquid egg
whites, 1/2 cup oatmeal, fat-free
yogurt
Snack: protein shake
Lunch: 4-5 ounces chicken, sweet
potato, broccoli, dill pickles, soda
water
Snack: protein shake, banana and
water with SlimQuick Extreme
drink sachet
Supper: omelet with 5-6 egg

whites and 1 yolk, lots of veggies,
cottage cheese, soda water
Snack: protein shake or yogurt and
banana
DY: Which nutritional products

do you find useful?
AE: SlimQuick Extreme drink sa-
chets, and they have these new Energy
Shots that I love.
DY: You get them all at
Bodybuilding.com, right?
AE: Of course, where else? My favor-
ite is the SlimQuick Extreme—it works,
and no crash.
DY: Does Erik also train you,
and is having a trainer an im-
portant part of the preparation
process?
AE: Erik is my trainer. About a year
AE
ago I felt a lull in the gym and was
not motivated by my workouts. They
weren’t challenging enough. I didn’t
lift heavy enough, and I needed to
gain some size. I prefer to work out
alone at 4:30 a.m. I have the run of
the machines and weights and cardio
equipment without any wait times.
DY: My girlfriend tried to mur-
der me with a 5:30 a.m. workout.
How would you describe your
142 JUNE 2009

Allison
training style? Has it changed

much over the past few years?
AE: I was doing the same workout
for five or six years before I met Erik.
I am NSCA-CPT certified; however,
since working with Erik, I do upper-
body and lower-body workouts
four days per week.
DY: Which bodyparts re-
spond easily for you, and
which have been more
challenging?
AE: Legs are easy, as I was a
gymnast and cheerleader for
many years. Upper body took
some more time to develop. I
balance my look for the modeling
jobs, as I really enjoy that side of
the industry. I’ve made significant
changes in the last year with my
size. Everyone is like, “What have
you been doing?” I just tell them I
lift heavier. I’m smaller in the off-
season and get leaner for a show.
DY: What are your favorite
exercises?
AE: Triceps dips. I can do as many
as you need. Or work my ass off
to get the number you say—if you
want 50, I will try 50. Pullups make
me feel very strong. I like the chal-
lenge. I’ve always loved working
shoulders too.
DY: Cool. How do you break
out your training week?
AE: Four days of weights and car-
dio and two days of routine practice.
If it’s off-season, five days of training
and two rest days. I put the rest days
where I need them. Or if I’m not
feeling motivated or if I’m tired, I
just don’t go to the gym that day.
DY: What’s your height, and
what was your weight for this
competition?
AE: 5’4” and 127 pounds. For
competition I can get down to 116
on the day of the show, but I think I
look best at 125.
DY: What improvements did

Allison
you make during your preparation?

AE: I worked more on bringing up my upper body and
tightening up my lower body, to really make my muscles
pop. I had to practice my posing more. I used to do the
model walk, but in the NPC/CBBF you have to do the quarter-
turn posing. It’s very different. It is a nice change, as it makes me
more body aware.
DY: Who inspired you in your fitness career?
AE: I love watching all the girls’ fitness routines, their bodies, the quarter
turns. I think everyone brings something unique to the industry. I love get-
ting to know the girls and seeing what makes them tick. It just shows me
how similar we all really are and go through the same things during any
kind of preparation. I might be a competitor, but I am a huge fan of the girls
as well.
DY: Who of the past and present exemplify your ideal physique
type?
AE: I liked the look of the figure girls when they were hard and lean. This
new softer look I am not sure I like. Not sure who is my favorite, as I think
they all have something unique to bring to the table. I prefer to remain PC
and let the judges to make that call.
Editor’s note: To contact Allison visit: www.AllisonEthier.com. IM

Heavy Duty
The
The Wisdom
Wisdom of
of Mike
Mike Mentzer
Mentzer
by John Little
those exercises, a four-seconds-up/ Positive or Negative?
Rep Cadence four-seconds-down cadence was
optimal. Q: I want to get as big and
Q: What were Mike Mentzer’s Again, control is the key. Indeed, strong as possible. I’ve read
thoughts regarding the optimal the first name Mike came up with that Mike trained some clients
speed of repetitions? for what became his Heavy Duty with positive-failure only and
system was the Contraction Control others with negative-only work,
A: Mike’s biggest belief about method. as well as rest/pause. Which of
repetition speed was that each rep these Heavy Duty training tech-
should be performed under strict Weight Guidelines niques should I use?
control, thus removing any chance
of momentum or outside forces Q: I’m new to bodybuilding A: Mike would vary the training
stepping in and unloading the mus- and am curious as to how I de- protocol depending on the needs of
culature. He didn’t advocate speed termine what weights I should the client. For those unfamiliar with
reps, nor—to the surprise of some in use in my Heavy Duty workouts. some of the terms you are using, a
the high-intensity community—did Did Mike Mentzer have a gen- brief refresher might be in order.
he recommend ultraslow reps. As he eral weight guideline for each Skeletal muscles have three levels
put it: exercise? of functional ability, positive, static
“For the best results, perform all and negative. As Mike pointed out:
of the exercises through a full range A: To my knowledge Mike did not “It is not cast in stone that one
of motion in a reasonably strict have a general poundage guideline must merely ‘lift’ weights (posi-
manner. Initiate each rep delib- for his clients. He did, however, tives). A bodybuilder can mix posi-
erately, with no sudden jerking or have a repetition guideline, which tive training with static training and
yanking, proceed under strict mus- amounts to something similar. Ac- negative training. Or he may do one
cular control through the positive cording to Mike: to the exclusion of the other two.
range of motion, pause and lower “I recommend that you select a The type of rep modality a body-
under control. The two major ex- weight for each exercise that en- builder chooses will depend on a
ceptions here are bent-over barbell ables you to perform six to 10 reps number of factors, including age,
rows and dumbbell laterals. Because on all exercises, with the exception existing condition, time or history
of the physics involved—disad- of the following: spent training, and his or her goals.”
vantageous leverage factors—use Mike’s recommendation was that
a slight hitch, or snap, to get the Dips, three to five reps newcomers to Heavy Duty training
weight moving, but muscle it there- Incline presses, one to three reps or beginners to bodybuilding start
after. A slight hitch, or cheat, may Standing calf raises, 12 to 20 reps with what he termed a bare-bones,
also be employed on the last rep or Quad and hamstring exercises, baseline program, using the Ideal
two when doing barbell curls. With eight to 15 reps Routine from High Intensity Train-
the vast majority of exercises, the ing the Mike Mentzer Way, carrying
rule of thumb is lift, hold and lower “All reps should be performed each exercise to a point of positive
under control.” under strict control, and never failure, then ceasing the set. If you’re
Mike’s preferred rep cadence for should a set be terminated because keeping a good training journal,
single-joint, or isolation, exercises a prescribed number of reps have you will be able to properly analyze
was four seconds on the lifting, or been completed. The range of six to your progress, and if strength gains
positive portion of the rep, two sec- 10 is merely a guideline; doing fewer continue, there’s no need to change
onds holding in the position of full than six won’t tax your reserves suf- your routine or add advanced tech-
contraction, and then four seconds ficiently unless they’re performed as niques. Down the road, when you
for the lowering, or negative portion the second exercise of a preexhaus- become an advanced bodybuilder,
of the repetition. With compound tion sequence, and doing more than you’ll be able to consider add-
exercises such as dips or squats, 10, with the exception of leg work, ing static or negative training as
since the bones unload the muscu- could cause you to terminate your outlined in his books. They’re not
lature at full contraction—support set prematurely because of cardio- for everyone, however, and, most
the weight at lockout—he didn’t respiratory insufficiency before you important, you shouldn’t rush into
advocate a hold of any kind. For reached muscular failure.” advanced techniques in the early

Heavy Duty
stages. Please note that where Mike Terminate the set one or two reps nontheoretical volume approach.”
recommends a spotter to assist you, shy of failure. I have found with my
it is to your benefit and to ensure clients that including forced and/or Editor’s note: For a complete
safety. negative reps at the end of every presentation of Mike Mentzer’s
Here’s what Mike had to say about positive set leads quickly to over- Heavy Duty training system,
using such techniques for more training. So I have my clients use consult his books Heavy Duty II,
advanced bodybuilders: them on a random basis. On some High Intensity Training the Mike
Mike’s biggest belief about

repetition speed is that each
rep should be performed with
complete control. In fact, the
first name Mike came up with for
what became Heavy Duty was the
Contraction Control method.
Neveux \ Model: Brian Yersky
“Advanced bodybuilders may sets they’ll do one or so forced reps Mentzer Way and the newest book,
consider adding some ‘negative- or static holds at the end of a set of The Wisdom of Mike Mentzer, all of
only’ training on some exercises. positives. They’re best employed which are available from Mentzer’s
Forgoing the positive and static when you’re feeling particularly well official Web site, www.MikeMentzer
work entirely, they start the exercise rested—with motivation and energy .com.
in the contracted position. With at a peak. John Little is available for phone
the help of spotters, raise a weight “Don’t forget that static and nega- consultation on Mike Mentzer’s
into the contracted position that is tive training are more productive Heavy Duty training system. For
about 25 to 40 percent heavier than than positive training precisely rates and information, contact
you could handle for six to 10 reps because of the greater inroad they Joanne Sharkey at (310) 316-4519 or
to positive failure. At the top have make in a muscle’s functional abil- at www.MikeMentzer.com, or see
them transfer the weight carefully so ity; however, the greater the inroad the ad on the opposite page.
you don’t injure yourself; then lower into functionality, the greater the Article copyright © 2009, John
slowly to full extension. The lower- inroad made into recovery ability, Little. All rights reserved. Mike
ing should take about six seconds, making overtraining more likely. Mentzer quotations are provided
and don’t perform more than five or Use such techniques with care, and courtesy of Joanne Sharkey and are
six reps. don’t make the stupid mistake of used with permission. IM
“Be careful, however, and don’t attempting to integrate static and
attempt to go to full negative failure. negative training with the blind,

fo r e
B e

Nutrition Scientist
Anthony Almada Talks
Supplementation,
Building Muscle and
Losing Bodyfat
by Jerry Brainum Part 2
This month we continue our One highly touted amino acid derivative, HMB, just
interview with Anthony Almada, doesn’t work at all in advanced trainees, although it may
nutrition scientist, founder of help beginners and older people. If HMB did provide a
EAS and founding partner of significant anabolic effect, it would be at least as popu-
GENr8 (www.Genr8Speed. lar as creatine, which does encourage long-term muscle
com). gains. As with other supplements, HMB came in with a
JB: Branched-chain bang, then promptly went out with a fizzle based largely
amino acids are said to on consumer reports of lack of effectiveness.
be particularly impor- JB: Are there any true safety issues and long-
tant for those seeking term dangers of using creatine supplements?
added muscle size and AA: Infants and children with neurological diseases
strength. Do you agree? have been given more than double the suggested load-
AA: A recent study directly ing dose of creatine for more than 10 continuous years,
compared the effects of 15 grams with the only side effect being harmless creatine crystals
of whey to 15 grams of essential in the urine. Creatine did prove effective in the treat-
amino acids, which includes the ment of the children’s neurological deficits, however. I
branched-chain amino acids, in older would suggest that if such huge doses are well tolerated
subjects. They produced identical anabolic by children for over a decade, it bodes well for creatine’s
effects. I’m aware of no published research long-term safety.
that shows long-term muscle gains from using JB: Let’s talk about dietary fat sources for body-
amino acid supplements. builders. What’s best?

Proof forePromises
Be
AA: Wild fish—not farmed—al-
monds, walnuts, macadamia
nuts and organic extra-virgin
olive oil are all excellent fat
sources for both health and
bodybuilding purposes. Fish oil
supplements vary enormously
and include persistent organic
pollutants that are passed up the
food chain. People should buy
only the highest-quality com-
mercial fish oil supplements,
preferably those that have been
certified free of contaminants by
an organization called Interna-
tional Fish Oil Standards.
JB: Carbohydrate intake is
a controversial topic in body-
building, with some suggest-
ing that it’s been overplayed.
What’s your belief?
AA: You must consider
various factors in determin-
ing bodybuilders’ carbohydrate
needs—exercise intensity, train-
ing volume and how often you
train. If you’re in the gym for
90 minutes and actually train-
ing rather than socializing,
you may exhaust your liver
glycogen, which maintains
“Using
blood glucose during train- Vitargo after
ing. You’d burn 800 to 1,000
calories an hour while train- training will
ing, and most of them would raise insulin twice
be derived from carbs. That
amounts to depleting about as high and twice
250 grams of carbs by the
end of your workout. Con- as fast as simple
sider also that most body- sugars—in only 10 minutes.
building workouts involve
Neveux \ Model: SKip Lacour
training various muscle Increasing insulin after the
groups, which lowers local
muscle glycogen content in
workout immediately stops
the exercised muscles. muscle protein breakdown.”
JB: What happens if
bodybuilders completely
cuts carbs out of their naling factors, which would hamper also muscle. That’s the response to
diets? gains in muscle size and strength. overeating. About half the weight
AA: Their training intensity would JB: What are the ideal per- you gain, assuming you’re not using
take a nosedive, since it’s difficult centages of protein, fat and anabolic drugs, is muscle. That’s
to maintain training intensity with- carbs for those seeking added true even if you do nothing more
out taking in carbs. While the brain muscle mass? strenuous than lie on a couch all
can run on various fuels, it prefers AA: If you go by percentages day.
glucose, which goes down with a alone, you can fall short of optimal JB: Is there a preferred diet
consistent lack of carb intake. That nutrient intake, particularly pro- for boosting fat loss in body-
translates into a feeling of persistent tein. While there’s much talk about builders?
fatigue and lack of concentration carbs making you fat, it’s rare to find AA: The old standard dieting
during training. Recent studies also an athlete who got fat from eating technique among bodybuilders
show that a lack of carb in the diets a high-carb diet. You get fat from was to bulk up with excess calories,
of advanced resistance trainees overeating, period. When you gain followed by strict dieting to achieve
blunts the release of anabolic sig- weight, you gain not only fat but muscular definition. It’s possible to

Proof forePromises
Be “The increased insulin released as a result of Vitargo
lose 30 percent of your bodyweight
in three months, but you lose fat use gives you a pronounced blood vessel dilation
and a considerable amount of
muscle. I don’t believe it’s neces- independent of arginine or nitric oxide release. That
sary to get fat to gain muscle. It’s
better to monitor calorie intake translates into a superior muscle pump and blood
and adjust calories according to perfusion in the muscle.”
the way you look in the mirror. Pay
special attention to areas that tend error made by bodybuilders?
to accrue fat more rapidly, such as AA: Too much protein, too few
the abdominals and lower body, and carbs.
then adjust total intake according- JB: What is Vitargo, and where
ly—and possibly increase aerobic did it come from?
training. You don’t need to do hours AA: Vitargo was originally devel-
of aerobics, either. New studies oped at the request of elite Swedish
show that relatively short bouts of endurance athletes who wanted
interval training are far more effec- a superior carbohydrate recovery
tive at reducing bodyfat and require source. The initial Vitargo products
much less time than conventional were extracted from potato starch
steady-state aerobics. that was specially processed. The
JB: How much pure bodyfat original formula was awarded four
can a person lose in a week? international patents.
AA: Starvation studies, in which The first studies examining the
no food at all is eaten, show a two- effects of Vitargo were published
to-three-pound loss of fat in a week. by the same group of Swedish sci-
JB: What’s the major dieting entists who developed the carbo-
hydrate-loading potato-starch extract used in Vi-
technique in 1966. targo was hard to manage. It tended
They showed that to turn into a rock-hard mass if
you will get 1.7 used incorrectly. The next formula
times faster muscle featured waxy maize starch, but it
glycogen recovery could also be made from other carb
when you take sources—rice starch, corn starch
Vitargo after ex- and wheat starch. The current ver-
haustive endurance sion contains barley starch.
training. The next JB: Many products contain
study found that Vi- waxy maize starch, and a lot of
targo was absorbed people think it’s the same thing
twice as rapidly as as Vitargo. What exactly is waxy
maltodextrin and maize starch, and how does
sugar. Vitargo was it differ from the ingredients
introduced with- used in Vitargo?
out fanfare into AA: Waxy maize starch was
products back in originally developed in China in
the 1970s. An EAS the early 1900s, then shipped to
product contained the United States. It’s a type of corn
Vitargo more than a starch that derives its name from
decade ago. its waxy appearance when viewed
The original under a microscope, although it
doesn’t contain any more wax than
other starches. Around 2002 the
“You don’t need to do hours of Nutrex company obtained the rights
aerobics, either. New studies show to combine Vitargo with creatine.
Later pro bodybuilder Art Atwood
that relatively short bouts of interval acquired the rights to distribute
Vitargo in various flavors.
training are far more effective at The company that I’m now as-
reducing bodyfat and require much sociated with became the sole dis-
tributor of Vitargo after 2006. Other
less time than conventional steady- companies are selling waxy maize
state aerobics.” products and making Vitargo claims
for them, but waxy maize starch is

not Vitargo, and the claims being often restrict fluids shortly before a source and does significantly
made for waxy maize are complete contest, they add small amounts of boost insulin, is there a danger
lies. If anything, the properties of water to Vitargo and make it into a of gaining bodyfat from its use?
waxy maize are the opposite of gel or pudding form. That lets them AA: To answer that question,
Vitargo’s. For example, unlike Vi- increase muscle glycogen stores consider that some people get
targo, waxy maize is not effective at without having to drink a lot of more than 70 percent of their daily
rapidly increasing insulin, does not fluids and produces a “drier,” more calories as carbs and eat as many
rapidly increase glucose, and so on. defined appearance. Vitargo pro- as 12,000 calories a day yet show
What makes Vitargo special is its duces no bloating, as many other no signs of excess bodyfat. One
rapid uptake. Waxy maize is slowly carb sources do. example is Olympic swimmer Mi-
digested and is not efficient at rapid JB: Who shouldn’t use Vi- chael Phelps and the athletes who
glycogen replenishment or boosting targo? compete in the Tour de France. Do
insulin the way Vitargo is. AA: Those who don’t train hard they look fat? Phelps’ diet is, frankly,
JB: Based on the history of its enough to make inroads into gly- gross and unhealthful, taking no
use and development, it sounds cogen stores should avoid using apparent account of long-term
as if Vitargo is more suitable for Vitargo. Interestingly, because of its health effects. The point is that insu-
endurance athletes. Is that cor- superior absorption characteristics, lin promotes fat storage only when
rect? Vitargo is excellent for use by dia- accompanied by overeating and
AA: Again, it depends on how betics. We have not yet, however, inactivity.
hard you train and how much re- compared using Vitargo to glucose JB: Are there any interesting
covery you require from intense for diabetics. developments in sports nutri-
training. JB: Is there is a best method tion?
JB: How can Vitargo aid the of using Vitargo? AA: Emerging studies show that
recovery from typical body- AA: On heavy training days take combining Vitargo and carnitine has
building training? a full dose—two scoops—of Vitargo amazing effects. When you take car-
AA: We don’t have any published 30 minutes prior to the workout. Or nitine supplements, blood carnitine
studies related to Vitargo use for take half a dose before the workout, rises, but little of it is absorbed into
strength-training recovery. On the then sip the rest throughout your muscle. When a sufficient amount
other hand, the increased insulin training session. That will maintain of carnitine is loaded into muscle,
released as a result of Vitargo gives optimal energy without indiges- however, carb burning is replaced
you a pronounced blood vessel tion or bloating. After the workout by pronounced fat oxidation. The
dilation independent of arginine or mix two scoops of Vitargo with your muscle uses 40 percent less lactate
nitric oxide release. That translates favorite protein supplement, meal at rest, and carbs are directly shunt-
into a superior muscle pump and or shake. Using Vitargo after training ed into muscle glycogen rather than
blood perfusion in the muscle. will raise insulin twice as high and stored as fat. It turns out that your
JB: I would think that twice as fast as simple sugars—in body needs a lot of insulin for carni-
Vitargo would be an ex- only 10 minutes. Increasing insulin tine entry into muscle, and Vitargo
cellent supplement after the workout immediately stops is ideal for that purpose. I predict
for those interested muscle protein breakdown. some interesting benefits will
in precontest carb- JB: Are there any gender dif- emerge when Vitargo is combined
loading techniques. ferences in the effects of Vi- with carnitine.
AA: A number of targo? JB: That reminds me of a
top bodybuilders AA: We haven’t examined that study I read that discovered
do use Vitargo aspect yet. that an enzyme that works with
for precontest JB: What about Vitargo for carnitine in shuttling fat into
preparation. older bodybuilders? cell mitochondria was upgrad-
Since they AA: Insulin resistance increases ed in rats. Those special rats
with age but less in athletes. So I’d could eat anything they wanted
expect any results obtained with yet never gained any fat what-
Vitargo use to be similar, re- soever. I look forward to when
gardless of age. something like that is produced
JB: Since Vitargo is in humans. Then I can put pizza
a concentrated carb back into my diet. IM
“On heavy training days take two scoops

of Vitargo 30 minutes prior to the
workout. Or take a half dose before the
workout and sip the rest throughout your
training session.”
Triceps
Brutalize Your
Tri’s With
by Cory Crow
Mark Perry
In Part 1 of my talk with Mark Perry about arm training, we
focused on the biceps, the glamour muscle of the upper body
[March ’09]. While it’s true that the ability to produce a
cannonball on your upper arm on demand is a neat parlor trick,
true bodybuilding practitioners understand that the key to
building a truly great set of guns is to develop the triceps.
That makes perfect sense says. He asked how Vince had de-
if you think about it. After all, the veloped his championship arms,
triceps make up two-thirds of and the answer surprised him. “He Mark Perry’s Off-Season
upper-arm mass. Ignore training told me all he does is rope exten- Training Split
them at your peril. A failure to build sions and pushdowns.”
an impressive set of horseshoes is For Mark, hearing someone like
a failure to build a truly great pair Vince Taylor tell him that skull- Monday: Chest, triceps
of arms. crushers and close-grip bench
Like most bodybuilders Mark presses weren’t necessary was a Tuesday: Legs
started his arm training by emulat- dream come true. “They hurt my Wednesday: Off
ing the routines of bodybuilders elbows,” Perry admits.
that he found in magazines like this Around five years ago Mark’s Thursday: Back, biceps
one. Reading about such greats as arms were lagging. “My lower body Friday: Off
Arnold Schwarzenegger, Lee Haney was miles ahead of my upper body,”
and Lee Labrada inspired him to hesays. “It wasn’t until I really start- Saturday: Shoulders, calves
learn more about training and to ed paying attention to my upper Sunday: Off
master the discipline necessary to body that growth happened.”
build championship-quality arms. In other words, focus was the
It wasn’t until he met bodybuild- key. If you don’t work to build your He likes to reserve at least
ing great Vince Taylor, however, that arms, you’re going to end up with one day per week for a makeup
Mark unlocked the training secret an underdeveloped bodypart—a workout—in case life gets in the
that led his arms to explode. weakness, not a strength— and no way.
“I met Vince at a show in Illinois amount of wishing will change that
where he was guest posing,” Mark for you.

Triceps
Train Tri’s With Chest

Like many competitors, Mark couples tri-
ceps and chest training, working his chest
first. The reason is that the triceps get a lot
of residual work during chest exercises.
Amazingly, he doesn’t spend a lot of time
focusing on triceps any more than he does
on biceps, but the time he does devote is
intense—each and every fiber is stimulated,
and the muscles are engorged with blood.
Mark’s approach to training stresses
keeping an open mind. “My philosophy
is that if it’s working for someone, I’ll try
it,” he says. “If it works, keep doing it; if it
doesn’t, chalk it up as a learning experience
and move on. Don’t dwell on your failures,
concentrate on your successes.”
Now for the exercises.
Cambered-bar pushdowns. To perform
these, Mark attaches a cambered bar to a
high pulley and does four sets with ascend-
ing weight: 10 x 100, 120, 140 and 160 pounds.
Because he’s already trained chest, his triceps
are preexhausted, so he needs less work to
bring them to failure. While it’s okay to cheat
on these sets, Mark preaches control. “I’m not
doing huge, swinging cheats, just a little bit of
back arch to complete the set.” For the most
part you want to focus on moving the bar up
with your triceps, keeping your back out of
play.

Triceps
“The first two

exercises are all
about the squeeze;
the last two are
about the pump.”

Triceps
“The key here is to
bring your hands
out as you reach
the bottom of the
movement.”
Rope pushdowns. Mark recommends setting up on a high pulley,

facing the apparatus and bringing your lower arms to parallel to the
floor to start. The key here is to bring your hands out as you reach the
bottom of the movement; it not only ensures a full range of motion
but also gives you a strong muscle squeeze at the bottom.
Superset: Dumbbell kickbacks and bench dips. Now that his
triceps are really feeling it, Mark thrashes them to the fullest extent by
alternating sets of the two exercises, with no rest in between. He shoots
for three sets of 10 to 12 on the kickbacks, but on the dips he performs
each set to absolute failure, usually 20 to 25 reps. It’s important to note
that Mark doesn’t add weight on the dips, mainly because his body-
weight is sufficient to bring him to failure in a reasonable time.
High-pulley concentration extensions. These are an unusual
finishing movement that he loves because of the high level of focus
they bring to the table. He attaches a rope extension to a high pulley,
grabs both ends in one hand and then pulls the handle across his body

Triceps
either diagonally or horizontally,
depending on how he feels. He’ll
complete three to four sets to fail-
ure, adding power partials at the
end to increase the amount of blood
volume he can get into the muscle.
“The important thing to remem-
ber is that the first two exercises are
all about the squeeze; the last two
are about the pump,” Mark explains.
His training philosophy is to toast
the muscle early and then extend
the pump as long as possible by
moving large amounts of blood into
the targeted area.
The One Key

After all of the workouts, all of
the squeeze and all of the blood vol-
ume he’s pumped, Mark vows that
the single greatest key to growth
isn’t how you work out, but how you
fuel your body. “I was at a seminar
taught by Lee Labrada some years
back, and he quieted the room by
promising to reveal the most ana-
bolic substance in the world. When
he said, ‘Good, nutritious food,’ you
could have heard a pin drop.”
Even so, Mark took Lee’s advice
to heart. “It’s not enough to work
out, eat pizza and have an occa-
sional protein shake,” he warns.
“You need to eat well and cover
your nutritional bases, and then
you can have a slice of pizza or
something if you want it. Body-
building is a lifestyle; you can’t
live it halfway. If you want the best
gains possible, then you have to be
willing to go all the way.”
Going all the way with body-
building doesn’t mean giving up
the rest of your life, according to
Mark. Having big arms and having
fun aren’t mutually exclusive. It’s
possible to be a bodybuilder and be
socially well-adjusted.
There are the guys who isolate
themselves in a corner of the gym
and never live life, and there are
competitors like Mark Perry, who
live full lives while working every
day to build their physiques to their
peak potential.
Editor’s note: To contact Mark
Perry for serious sponsorship and
guest-posing inquiries, write to
TotalFitness@voyager.net. IM

Model: Anton Bresnick

Goals
to
Gain Envisioning Success for
a Winning Physique
by Gabriel J. Wilson, M.S., CSCS, and Jacob M. Wilson, M.S., CSCS
It’s been said by the wise that having no plan at all is

really planning to fail. That statement is supported
by decades of research showing that goal setting
improves performance, self-confidence, intrinsic
motivation, persistence and learning. It also saves
time and effort. Thus the question isn’t really
whether you should be setting goals but how you
should set them.
Performance Goals vs.
Competitive Goals
Competitive, or outcome-oriented, goals, as you
might expect, focus your attention on defeating
others—for instance, winning a bodybuilding show or
outlifting a friend. Conversely, performance, or mastery,
goals focus on your individual accomplishments,
regardless of how others do—adding five pounds of
muscle, losing 10 pounds of fat or increasing your
squats by 40Freepounds.
download from imbodybuilding.com
Much of the literature has fo- tion to examine the goal perspec- knowing how to impress the coach.3
cused on comparing the effec- tives and motivational responses Athletes high in mastery orientation
tiveness of those goals and how of 171 elite junior weightlifters.2 believed that effort was a vital fac-
to implement them in sport. We Forty-eight females and 123 males tor for success in sport and did not
suggest that an optimal goal-set- were asked to fill out a survey while believe that external factors, such as
ting program should prioritize per- competing in the ’95 National Junior equipment, cheating or being able
formance goals. As we’ve stressed Weightlifting Championships and to deceive the coach, contributed to
before, however, rarely should you the ’96 Junior Olympics. The survey being successful at tennis.
completely dismiss a technique. analyzed several variables, includ- Research shows that believing
So you should also use competitive ing goal orientations, enjoy- that effort rather than natural abil-
goals. A proper combination of the ment, effort, ity or cheating is the cause of your
two will give you the direction and perceived success will result in greater sport
motivation to achieve your goals success because effort is in the
faster than ever before. athlete’s control. If athletes
perceive that they have
Goal Orientations
John Nicholls’ research focused
on developing a model to predict
motivation.1 He proposed the The subjects in the combined performance
achievement motivation theory, and competitive group had the highest
which suggests that people persistence during training, trained almost
have two different types of goal
orientations. Individuals who
twice as much as the other participants
are performance oriented define and had greater intrinsic motivation.
success by mastering skills, ef- Their performance tended to increase to
fort and improvement over time, a greater extent, probably due to greater
while people who are competi-
tively oriented define success as
motivation and practice.
defeating their competition. The
latter would also
be less concerned
with improvement
and effort.
Nicholls hypoth-
esized that a mas-
tery orientation
would encourage
persistence and
effort and enhance
performance and
enjoyment, and
that mastery-ori-
ented individuals
would seek out
more challenges, all of which would ability and physical self-worth. a low ability, they may quit. Similar
enhance motivation. Outcome It turned out that females had results were found with elite down-
orientations, particularly when the significantly higher performance hill skiers.4 Additional studies like-
individual has a low capacity for ac- orientations than males, and they wise indicate that mastery-oriented
tivity, would discourage persistence, correspondingly tended to have people engage more in problem
effort, performance and enjoyment greater enjoyment than males. A solving during stressful events.5
and lead people to avoid chal- performance goal orientation was Numerous other studies have
lenges—all of which would decrease positively and significantly corre- shown that a performance goal
motivation. lated to the athletes’ perception of orientation results in increased
It’s important to understand that enjoyment and effort. Conversely, a effort, intrinsic motivation, enjoy-
goal orientations are just one factor high competitive orientation cou- ment, performance, persistence and
of performance. Nicholls suggested pled with a low mastery orientation seeking more challenging activi-
that a person’s ability, whether high was significantly correlated with low ties.6, 7, 8 Conversely, studies indicate
or low, would be maximized if he or effort and less physical self-worth. that outcome orientations lead to
she adopted a mastery orientation. A study of elite young tennis numerous adverse behaviors that
Nicholls’ theory has been inves- players found that athletes high in decrease motivation, such as a de-
tigated thoroughly and is well sup- competitive orientation believed cline in concentration. Mentality
ported by research. Scientists used that the major cause for success commonly fosters unsportsmanlike
the theory of achievement motiva- in their sport was being gifted or conduct, including purposely harm-

ing others and cheating.9, 10, 11 ented climate occurs when coaches
reward winning and competition.
Motivational Climate In that context, researchers showed CONCENTRATED SHOTS
that athletes who perceived they RAPID-DELIVERY SUPPLEMENTS
(Coaches and Personal

were in a performance-motivational
Trainers) climate had greater enjoyment and
The other factor in Nicholls’ theo- satisfaction, a greater desire to learn
ry is the motivational climate, which during practice and a greater ap-
is established by coaches, peers and preciation for developing skills.12
adults. A performance-oriented cli- Athletes who perceived they were in
mate occurs when coaches reward a competitive-motivational climate
athletes for effort, improving skills were not as interested in having
and cooperation. A competitive-ori- fun or being satisfied and believed
Research shows that believing that effort rather

than natural ability or cheating is the cause of
your success will result in greater sport success
because effort is in the athlete’s control.
WWW.AMERICANBODYBUILDING.COM
Model: Omar Deckard
1-866-FLEX-ABB
©2008 American Body Building LLC
Can’t find it?

Get it here.
SINCE 1985

sport should facilitate a better social no goal—the control group. Partici- and one competitive goal.
status. pants practiced golf putting for 18 The subjects in the combined
sessions over six weeks. Those in the performance and competitive group
Multiple Goals and performance group were given the had the highest persistence dur-
goal of improving by 5 percent each ing training, trained almost twice
Motivational Climates
week on a mini golf task and a target as much as the other participants
Up to now we’ve discussed goal putting task. Those in the competi- and had greater intrinsic motiva-
orientations and motivational cli- tive condition were given the goal of tion. Their performance tended to
mates as if they are dichotomous winning at least 50 percent of solo increase to a greater extent, prob-
entities. Achievement motivation best ball games and 50 percent of ably due to greater motivation and
theory, however, suggests that the team best ball games played. practice.
people can have multiple goal Those in the mastery and competi- The author suggests that “a per-
orientations and motivational cli- tive group were given the goal of son who stresses both goal perspec-
mates. Therefore, before altogether achieving one performance goal tives has two sources of success and
dismissing a competitive
orientation, it’s impor-
tant to analyze the ef-
fectiveness of using both
goals.
A study of goal orienta-
tions in young basketball
players found that ath-
letes who had both mas-
tery and outcome goal
orientations had greater
levels of enjoyment
and competence than
athletes who had only
a single orientation.13
A separate study found
that athletes from vari-
ous sports who had both
goal orientations had
greater perceived sport
competence and enjoy-
ment than athletes who
adopted only mastery or
outcome goals.14
Other studies have
found that athletes with
both mastery and out-
come goal orientations
persist longer in sports
and report the greatest
years of participation.15, 16
Studies also suggest that
athletes with both kinds Multiple goals
of goals have higher in-
trinsic motivation.14, 13 may allow for
In perhaps the most motivational
comprehensive ex- coping strategies,
periment ever done on or enhanced
achievement motiva-
tion theory, 72 college
adaptability
students enrolled in a to various
beginning golf class. 17 situations.
The motivational climate
was a performance/
competitive situation.
Model: Nathan Detracy
Participants were as-

signed to four conditions:
combined performance
and competitive goal,
mastery, competitive and

several reasons to continue partici- mance and competitive goals, we Here are examples of SMART
pation in the activity” and that mul- want to give a brief review of some goals:
tiple goal orientation “provides the basic concepts for goal setting. The
participant with mastery standards acronym SMART sums it up nicely: • I want to lose 16 pounds (spe-
to fall back on if he or she is not the cific, measurable) in four months
best at a specific task.”16 Another S - specific (achievable, time-based) so my
group of researchers have been so M - measurable clothing can fit better (relevant).
bold as to suggest that someone A - achievable
with both goal orientations cannot R - relevant • I want to increase my deadlift by
fail to be satisfied.17 T - time-based 40 pounds in six months, in time for
One analyst suggests that people a powerlifting competition I would
who enter into a climate that con- Here are examples of bad goals: like to enter.
flicts with their motivational goals
may perceive conflict in motiva- • I want to win a contest. Here are our recommendations
tions, leading to decreased motiva- • I want to lose weight. on how to implement both perfor-
tion. For example, if an athlete has • I want to be huge. mance and competitive goals in
a competitive-oriented goal and your program:
the motivational climate
is mastery oriented, that
may discourage his or
her motivation. Multiple
goals may allow for moti-
vational coping strategies
or enhanced adaptability
to various situations. In a
real-world setting that has
practical significance, as
sports often entail using
both goal orientations.
For instance, an athlete
may first begin a sport-
ing career by focusing on
performance goals, then
focusing on competitive
goals, then going back to
performance goals. Adapt-
ability is imperative.
An analysis of multiple
goal orientations con-
cludes that “the optimal
achievement strategy
would be one that not only
focuses on opportunities
for growth and develop-
ment [performance goals],
but also allows for recogni-
tion of a normative basis
[outcome goals]. Such a
strategy should make an
BMiller/Model: John Norcott ( Concret Athlete from Arnold Weekend) )event
individual better equipped

to cope with the task at
hand and, therefore, pro-
vide the best possibility
for attaining athletic excel-
lence.”
Practical
Applications—
Setting SMART
Goals
Before making recom-

mendations on perfor-

Emphasize performance goals, as Performance (1992). Dimensions of achievement
research clearly demonstrates that motivation in schoolwork and sport.
they result in greater performance goal orientation J Educ Psychol. 84:290–299.
and motivation when compared 8 Solmon, M.A., and Boone, J.
to competitive goals. Evidence, was positively (1993). The impact of student goal
however, suggests that having two and significantly orientation in physical education
goals—performance and competi- classes. Res Q Exerc Sport. 64:418–
tive—results in even greater perfor- correlated to the 424.
mance and motivation than having 9 Duda, J.L., et al. (1996). The rela-
one goal. athletes’ perception tionship of task and ego orientation

We suggest that you focus on to sportsmanship attitudes and the
performance goals. Coaches and
of enjoyment and perceived legitimacy of injurious
personal trainers should foster a effort. Conversely, acts. Res Q Exerc Sport. 62:79–87.
performance-oriented motivational 10 Newton, M.L., and Duda, J.L.
climate. You should not be dog- a high competitive (1993). Relationship of task and ego
matic with these practices, however, orientation to performance-cogni-
and ignore competitive goals. You orientation coupled tive content, affect, and attributions
should set and acknowledge com- with a low mastery in bowling. J Sport Behav. 16:209–
pleted goals and reinforce them 220.
when they are accomplished. orientation was 11 White, S.A., and Zellner, S.
For example, if you win a body- (1996). The relationship between

building show, you’d better cel- significantly goal orientation, beliefs about the
ebrate. If you lose, you can always causes of sport success, and trait
fall back on your performance goals:
correlated with anxiety among high school, intercol-
Did you give it your all? Are you low effort and less legiate, and recreational sport par-
better than last year? In reality, that ticipants. Sport Psy. 10:58.
is all you can ask for and all that physical self-worth. 12 Ommundsen, Y., et al. (1998).
is in your control. If you added 10 Perceived motivational climate and

pounds of solid muscle and came cognitive and affective correlates
in better condition than your previ- among Norwegian athletes. J Sports
ous contest, you still might lose to Sci. 16:153–164.
a freak who just looked better than 13 Hom, H. L., et al. (1993). Cor-
References
you. That combination of goal set- relates of goal orientations among
ting should optimize incentive mo- 1 Nicholls, J.G. (1989). The Com- young athletes. Ped Exer Sci. 5:168-
tivation, persistence, reinforcement petitive Ethos and Democratic Edu- 176.
opportunities, intrinsic motivation cation. Cambridge, MA: Harvard 14 Fox, K., et al. (1994). Children’s
and performance. University Press. task and ego goal profiles in sport. Br
No plan at all, as we said, is really 2 Fry, M.D., and Fry, A.C. (1999). J Educ Psych. 64:253- 261.
a plan to fail. Conversely, by follow- Goal perspectives and motivational 15 Duda, J. L. (1988). The relation-
ing the plans set out in this article, responses of elite junior weightlift- ship between goal perspectives,
you will give yourself a chance for ers. J Str Cond Res. 13(4):311–317. persistence and behavioral intensity
success. 3 Newton, M.L., and Duda, J.L. among male and female recreational
We strongly advise that you im- (1993). Elite adolescent athletes’ sport participants. Leisure Sci. 10:95-
mediately analyze your program achievement goals and beliefs con- 106.
and outline your goals. Then check cerning success in tennis. J Sport 16 Duda, J. L. (1989). Goal perspec-
them off one by one as you accom- Exerc Psychol. 15:322–341. tives, participation, and persistence
plish them. 4 Duda, J.L., and White, S.A. in sport. Int J Sport Psych. 20:42-5 6.
(1992). Goal orientations and beliefs 17 Swain, A.J., and Harwood, C.G.
Editor’s note: Gabriel Wilson is about the causes of sport success (1996). Antecedents of state goals in
completing his Ph.D. in nutrition among elite skiers. Sport Psychol. age-group swimmers: An interac-
with an emphasis on optimal pro- 6:334–343. tionist perspective. J Sports Sci. 14,
tein requirements for muscle growth 5 Pensgaard, A.M., and Roberts, 111-124.
and is a researcher in the Division of G.C. Competing at the Olympics: 18 Roberts, G.C. (1992). Motivation
Nutritional Sciences, University of Achievement goal orientations and in sport and exercise: Conceptual
Illinois, Urbana. He is vice president coping with stress. IXth European constraints and convergence. In G.
of the Web site ABCBodybuilding Congress on Sport Psychology Pro- Roberts (Ed.), Motivation in Sport
.com. Jacob Wilson is a skeletal- ceedings: Integrating Laboratory and and Exercise (pp. 3-31). Champaign,
muscle physiologist and researcher Field Studies. FEPSAC, Brussels, Part IL: Human Kinetics.
in the Department of Nutrition, II. 701–708. 19 Steinberg, C., Singer, R.N., and
Food, and Exercise Science, Florida 6 Duda, J.L., et al.(1992). Chil- Murphey, M. (2000). The benefits to
State University, Tallahassee. He is dren’s achievement goals and beliefs sport achievement when a multiple
president of the Web site ABCBody- about success in sport. Br J Educ goal orientation is emphasized. J
building.com. Psychol. 62:313–323. Sport Behav. 4, 407-23. IM
7 Duda, J.L., and Nicholls, J.G.

1) Kai Greene

ARNOLD CLASSIC
March 7, 2009
Columbus, Ohio
1) Kai Greene
2) Victor Martinez
3) Branch Warren
4) Toney Freeman
5) Silvio Samuel
6) Moe El Moussawi
7) Dennis James
8) Sergey Shelestov
9) Johnnie Jackson
10) Ronny Rockel
The Greene-ing of Columbus
Kai Changes the Bodybuilding Climate at the Arnold Schwarzenegger Classic
Photography by Roland Balik and Merv

2) Victor Martinez

3) Branch Warren

4) Toney Freeman

5) Silvio Samuel

6) Moe El Moussawi

7) Dennis James

8) Sergey Shelestov

9) Johnnie Jackson

10) Ronny Rockel

v
PRESENTS
Power
Surge
by Sean Katterle v
Ray Hickman:
A Renaissance
Man of Ancient
Sport

I
f you stroll through the crowd while Ray loads up his family and
at King of the Cage matches or takes a trip to the big city, and Port-
any Ultimate Fighting Champi- land is usually their city of choice.
onships or mixed martial arts On one occasion Ray’s dad came
event, you’ll hear the same conver- along for the weekend getaway.
sation again and again. “Dude, if I The plan was that Ray and his pops
trained for a while, I could do really would attend Matt Lindland’s pro
well as a pro fighter.” Or, “I used MMA show, SportFight, while Ray’s
to fight a lot when I was younger. I wife went shopping. About halfway
want to start going to the gym more through the evening, Ray left his
and then get in there and see what seat to get a Mountain Dew at the
I can do.” Ray Hickman is not one main floor bar and was approached
of those guys. He did, however, get by the promoter, Matt Lindland of
swept from his seat into the ring at Team Quest fame. One of the fight-
one momentous event, going toe to ers had recognized Ray from the
toe and fist to fist with a top-ranked Northwest bench contest scene and
fighter, and it makes a heck of a also recalled that he’d been a top-
story. flight wrestler in his earlier days.
Ray has spent most of his postcol- Steve Burkwell, the informant, was
lege life tucked away in the scenic right on the money.
town of Joseph, Oregon, which is Hickman began wrestling in
named after Nez Perce Chief Joseph. grade school at age five like many
It’s home to just over a thousand other kids in rural towns, but
people, and as it’s a five-plus-hour his ability and affinity for it were
drive from anywhere, it’s about as quickly recognized, and his coaches
isolated as you can get within the soon began grooming him for a
lower 48 states. Every once in a college scholarship. The hard work

Power Board presses
paid off, and Ray made the Divi- are an integral
sion I team at Boise State as a true
freshman, meaning an athlete who part of Hickman’s
actually plays during his freshman benching regimen.
year—which is a very uncommon
accomplishment. They helped him
Hickman made a mark for him- drive up 435
self by placing fifth at the Pac 10
conference that first year on the
pounds, raw,
squad. The following season he was at a 168-pound
redshirted, meaning that he was bodyweight.
counseled to not com-

pete but instead to spend
the entire season train-
ing and improving for a
run at a national cham-
pionship in his third
year. Life doesn’t always
move along as planned,
however. Ray met his
wife, Tracy, during his
sophomore summer, and
soon wedding bells were
chiming, his son was on
the way, and his compe-
tition days on the mat
were over.
Ray started looking for
another sport to compete
in. He’d always done well
in the weight room dur-
ing the off-season, so
he started focusing on
his bench press while he appren- self in fighting shape, he also began WABDL open record from him—for
ticed with journeymen electricians. coaching wrestling at Joseph’s only a time—with a competition 536 in
Within a few years he was going up high school. the 165-pound class. In fact, Ray
against—and losing to—Joe Luther Soon he was able to outdistance became so dominant in that class
in the WABDL, the World Associa- Luther on the bench, thanks in part that promoter Gus Rethwisch put
tion of Benchers and Deadlifters. to Ray’s having mastered the bench him and Hara in their own “elite” di-
A true competitor is rarely satis- shirt (Joe had never really spent vision so people wouldn’t shy away
fied with a string of second-place much time training in one). Hick- from paying to compete in the open
finishes, so once his status in the man went on to win three WABDL category in fear that they’d never get
electricians union was secured, open division world championships anything better than third. (Heaven
Ray was able to focus even more on and even to beat Mike Hara. At his forbid that someone in powerlifting
pressing heavy iron. To keep him- one meeting with Hara, Ray took the doesn’t get a first-place trophy at

Power
Hickman was swept out of his seat pretty good,” Hickman recalls. “I
as an audience member to fill in and don’t remember getting hit, but I
fight in a mixed martial arts battle must have been because the next
with a top-ranked contender. day my head was pretty sore. They
said he hit me when I shot in to take
him down.”
As for the outcome, says Hick-
man. “He beat me at the end of
round two by getting me in a guil-
lotine choke. I was so used to wres-
tling that I was focused on holding
him on his back. My natural instinct
was to just hold him on his back. I
had my head down so he was able to
secure the choke from his back.
“I’d like to spend some more time
working on MMA,” says Ray. “The
fight wasn’t very hard, but you defi-
nitely need to have sport-specific
skills. I think with some training that
MMA would be a really good sport
for me, but you definitely have to
know the moves.
“My buddy Steve Burkman says
that the guy I took on doesn’t fight
anymore. I’m sure it was pretty
tough on him to have some guy
come out of the crowd and take it to
him like that. Imagine coming into
every outing.) enabled him to

Now, unless someone was just shove his thumb
dying for attention, pretty much into the other
anyone would balk at the idea of guy’s windpipe
putting down his drink and stepping and cause a lot
into the cage to fight in a co-main of discomfort, in
MMA event on 30 minutes’ notice, addition to limit-
but not Ray. He downed his Dew ing his air supply.
and went backstage to warm up Problem was, that
while a member of the production move was also not
crew ran to Wal-Mart to buy him a allowed in this
mouthpiece. One of the other fight- fight federation,
ers loaned Ray a pair of trunks, and so Ray finished up
he was ready to go. the round defend-
When the opening bell rang, Ray ing triangle chokes
closed with the striker quickly and by picking up his
took him down. Knowing that the opponent, power
guy had an 8-1 pro record, Ray was slamming him to
focused on keeping him pinned to the mat and then
the mat on his back. When he got winging punches
his base established, he began driv- into his rib cage.
ing head butts down into the other When round two
guy’s face à la Mark “the Hammer” started, Ray took
Coleman, but the ref jumped in a the kicker down
stopped the action, as head butts again and spent
are illegal in SportFight (Ray had the next two min-
come to the show as a spectator and utes busting up
hadn’t attended the rules meeting). the guy’s ribs.
Ray turned to using the Darth “The second
Vader choke (referred to by UFC round I took him
commentator Joe Rogan as the “rape down again, and
choke”). It was a good move, as it I was beating him

Power In the following routine the formula is poundage x reps, and
if he does more than one set, it’s poundage x reps x sets. So 135
x 10 x 2 means 135 pounds for 10 reps for two sets.
a bout with an 8-1 record and being the
favorite to get the next title shot, and Ray Hickman’s Heavy Bench Day Notes
then some guy out of the crowd puts Version A
down his Mountain Dew and pizza and
without any notice or mixed martial arts Exercise 1
training ends up taking you to the mat Bench press
repeatedly for five minutes of grounding (5 minutes’ rest between sets)
and pounding. That was probably a bit 135 x 10
unnerving.” 225 x 18-25 x 2
315 x 3
A Conversation With 420 x 2 x 5
Ray Hickman (add weight if a set is too easy)
SK: If you’re working with a power Exercise 2
bencher who wants to become 3-board bench press
more competitive by dropping a 405 x 3 x 5
weight class without losing any of (add weight at each successive workout until the bar weight
his or her pressing power, what gets to 600 pounds)
would be your training advice? After reaching 600 x 3 off a 3 board, switch to:
RH: I would shorten the rest time
between sets. We’d train heavy bench 2-board bench press
press normally once per week, but then 405 x 3 x 5
with every other exercise we’d reduce (add weight at each successive workout until the bar weight
the rest periods to one to two minutes gets to 55 pounds)
so their intensity would increase greatly. After reaching 550 x 3 reps off a 2 board, switch to:
Also, everyone should be training some
version of cardio just to be in shape. 1-board bench press
When I wrestle, I’m actually a better 405 x 3 x 5
power bencher. I feel stronger and more (add weight at each successive workout until the bar weight
prepared when my cardio ability is up. gets to 500 and Ray can hit 1-3 reps with a pause on the boards
In addition to grappling, I also work on each rep)
the heavy bag. I go as hard as I can for This eight-month mega cycle is leading up to a 500-pound
a minute and then I rest for a minute. I raw contest bench from a starting point of a 435-pound con-
repeat the two-minute cycle nine times test bench, at a bodyweight of 175.)
in a row every morning. Slugging away Exercise 3
at a heavy bag for nine minutes out of an Incline bench
18-minute period is more difficult than (5 minutes’ rest between sets)
it sounds. 225 x 6-8
SK: Since you’re almost as good 315 x 2 x 5
a wrestler as you are a bencher, (add weight if a set is too easy)
what would be the flip side of your
advice? How
would you
Version B The Following Day
train prom-
ising grap- (two-day alternative workout) (before DOMS sets in)
plers who Exercise 1 (5 minute breaks between sets on all ex-
are looking Bench press ercises)
to increase (5 minutes’ rest between sets)
their abso- Exercise 1
135 x 10
lute strength 225 x 18-25 x 2 Dumbbell kickbacks 25-pound
without com- 365 x 5 x 5 dumbbells x 12 per arm x 4
promising (add weight if a set is too easy and, as Exercise 2
their abili- the contest time draws closer, lower Skull crushers with EZ-curl bar
ties on the the number of reps per set but sticking (to the forehead)
mat? with 5 work sets) 115 x 6
RH: In the
Exercise 2 165 x 6 x 3
off-season
EZ Curl-bar close-grip (add weight if a set is too easy)
my wrestling
team trains decline bench Exercise 3
two bodyparts (5 minutes’ rest between sets) Full-range bodyweight dips
per day and 315 x 4-6 x 3
Bodyweight x 50 x 2
three different (add weight if a set is too easy)

Power
exercises per bodypart. Of
those three exercises, two
are heavy and one is light.
During the season we rely
more on circuit training.
We work a whole-body
circuit if we’re lifting twice
a week. We also focus on
a lot of bodyweight-resis-
tance exercises during the
season. Lots of pullups and
pushups to condition the Board presses have
arms, chest and back and also helped him bench
a lot of leg lifts, crunches his bodyweight, 165, for
and resistance work on the 72 full-range reps!
mat for core strength.
SK: You manage to
keep within 90 percent of con- After work I make sure and have double-ply Katana so I can go after
test condition year-round, and either an MHP protein shake or a a 600-pound shirted bench. I’d like
you’re one of those rare lifters protein bar, and then I go and coach to get up there with Mazza in the
who can stay ultralean and my wrestling team. When I get home shirted-bench game too. I’ve gone
yet retain and build on their from practice, I eat a lighter dinner, as high as 536 in the 165-pound
strength. What does your nutri- which is usually a salad and a good class with a single-ply F6 so I think
tional program look like? source of animal protein, and then I I can get at least a hundred pounds
RH: When I first wake up, I have drink one more Probolic shake just heavier if I train in a double-ply
a breakfast that’s high in protein. before bedtime so I can better re- Katana.
I’ll drink an MHP Trac Extreme, cover from my crazy schedule while • • • • •
followed immediately by an MHP I sleep.
Probolic protein shake and maybe It’s really a very basic but effective In competition Ray Hickman
a bowl of oatmeal and some eggs. diet. Lots of protein shakes, protein has benched his bodyweight, 165
The protein shake and eggs give me bars, animal proteins, quality carbs, pounds, for 72 full-range reps; he’s
the amino acids I need after being quality fats for lunch, creatine and posted a 435-pound raw bench at
asleep for eight hours (which tends some preworkout energy supple- 168 pounds bodyweight and a 536-
to put a person in a catabolic state). ments. The other side of the coin pound shirted bench under single-
The Trac Extreme and oatmeal give is that I avoid tobacco products, I ply gear and drug-tested conditions.
me the energy rush and carbs to only drink a couple of times a year, In the gym Ray’s also pressed 225
sustain me through my workout. I abstain completely from any kind pounds for 42 full-range reps at 170
I don’t have to drink coffee in the of recreational drugs, I never eat at pounds bodyweight.
morning since I started using Trac fast-food restaurants, and I keep As he said, Hickman plans to
Extreme because it really gets me my simple carbs and saturated fats return to MHP’s Kings of the Bench
amped up. intake very low. I also consume a III. Ray was the runner-up at the
Right after training I drink an medium amount of calories in the second Kings of the Bench, losing
MHP Dark Matter recovery drink. morning, a lot of calories in the af- to Joe Mazza by 10 pounds, so he’s
It gives me everything I need to ternoon and a light number of calo- looking to break through the 500-
recover from my lifting and heavy- ries at night; most of my evening pound raw-bench barrier. MHP’s
bag punching—creatine, more calories come from protein sources. Kings of the Bench III will take place
aminos—and it’s got an ingredient SK: How did you get started at the NPC Ronnie Coleman Classic,
called waxy maize that spikes my working with MHP? which will be held at the Mesquite
insulin. Then I start my day working RH: The only bencher I haven’t Convention Center just outside
as an electrician. I keep a container been able to beat at a contest yet is Dallas on Saturday, April 18. Ray
of MHP Probolic and a box of MHP Joe Mazza. I took second place to Hickman is currently sponsored by
Macrobolic protein bars in my him at Bench America 3 and at the MHP (www.MaxPerformance.com),
truck. That way, if I need a snack second MHP Kings of the Bench. House of Pain Ironwear (www
while I’m working, I know what Joe’s been an MHP-sponsored lifter .HouseOfPain.com) and Ken Ander-
I’m drinking is high in protein and for years now, so I decided to get set son of Titan Support Systems
doesn’t contain junk. up with the same supplement line (www.AndersonPowerlifting.com).
I eat a huge lunch every day that’s he’s connected to. To date my best For more information on Kings of
loaded with protein, carbs and contest raw bench is a 435 at 168. the Bench III contact Sean Katterle
healthy fats. We don’t have any fast- Next April, at Kings of the Bench III, at (503) 221-2238, SeanZilla@
food restaurants out here in Joseph, I’m on track to hit a 475 to 500 at HardcorePowerlifting.com or www
Oregon, so it’s pretty easy to eat a 175. Also, I’m going to be calling up .HardcorePowerlifting.com. IM
high-calorie meal that’s not garbage. Ken Anderson and getting myself a

MUSCLE “IN” SITES MUSCLE “IN” SITES MUSCLE ‘IN’ SITES MUSCLE “IN” SITES MUSCLE “IN” SITES MUSCLE ‘IN’ SITES MUSCLE “IN” SITES MUSCLE “IN” SITES MUSCLE ‘IN’ SITES MUSCLE “IN” SITES MUSCLE “IN” SITES MUS
Eric Broser’s
Muscle “In” Sites

If you find something on the Web that IM readers should know about, send the URL to Eric at bodyfx2@aol.com.
>www.BerrydeMey.com
The first time I saw Berry de Mey
compete was in 1984 at the World Ama-
teur Championships. I was only 16 years
old at the time and had just discovered
the sport of bodybuilding. Back then
ESPN aired many of the bigger com-
petitions, and although I hadn’t even
touched a weight yet, I’d sit with eyes
glued to the TV whenever a contest was
on. Berry’s physique stood out—he was
tall, beautifully proportioned, highly
symmetrical, while at the same time
also big and well conditioned. To me, he
was like a living piece of artwork—near
perfection of the male form. He was,
obviously, one of my early idols in the
sport.
The high point of his bodybuilding
career was in 1988, when he turned up
at the Mr. Olympia in his all-time-best
shape, ripped to the bone and a serious
threat for the title. In the end he placed
third, behind Lee Haney and Rich Gas-
pari, nevertheless establishing himself
as one of the best ever big men to grace That’s right, the man who was the subject of hun-
the pro stage. dreds of photo shoots and plastered on the cover of
Berry competed a few more times, but he hasn’t dozens of magazines is now spending his time behind
been heard from in nearly a decade. Recently, I re- the camera instead of in front of it. Interestingly, Berry
ceived an e-mail from IM’s multitasking editor Steve learned a lot about photography from those many
Holman telling me that Berry has a new Web site. photo shoots, but he took things to the next level by
Honestly, I expected to open it up and see something graduating from the premiere photographic academy
related to his in the Netherlands in 2004. Since then he’s been work-
pro body- ing as a professional photographer and has produced
building ca- a wealth of incredible images, many of which you can
reer—perhaps view on the site.
with contest As someone who truly appreciates art, I find his work
pics, personal- to be quite profound and somewhat cerebral. I spent
training ser- a good bit of time looking at each photograph. Each
vices, DVDs, photo has its own personality, which is what makes his
etc. To my images really jump off the screen. For the bodybuild-
surprise the ing fan in you, there are some amazing photos of Berry
site has noth- in top condition available for purchase, a few of which
ing to do with made me long for the look of the physiques displayed
bodybuild- in the 1980s and early ’90s—you know, tiny waists,
ing; rather, it’s shredded abs, dry and striated muscle everywhere—
dedicated en- but I digress. Please do yourself a favor and check out
tirely to Berry’s www.BerrydeMey.com and see what one of the best
new passion: bodybuilders the sport has ever seen is doing these
Berry de Mey on the cover of photography. days, not by lifting weights but with his trusty camera.
IRON MAN in the late ’80s.

>DVD Review: “Chris Faildo—Hurricane Warning”
Whoever was responsible for giving Chris Faildo the nick- man throw down
name the “Hawaiian Hurricane” was without a doubt right on (“Ain’t nuthin
point. A hurricane is a force of nature, filled with immeasurable but a peanut!”).
power, energy and aggression—and so is the star of this DVD: When Chris
Chris Faildo. In fact, in the world of bodybuilding it would be trains, he’s like
safe to say that Chris is a Category 5 hurricane, but instead a man on fire,
of destroying homes, buildings and property, Chris destroys pushing, pull-
other competitors’ chances of winning the second he walks ing, stretching
onstage. and squeezing
While watching the DVD, I could not help but notice that each rep as if
Chris approaches everything he does in life with inspirational his life depends
intensity, whether it’s his workouts, his posing, his job as a on it. He seems
personal trainer or even his food preparation. The man truly to be willing his
lives with passion, and the energy he emanates affects not muscles to grow
only everyone around him but the viewer as well—at least it and become
did me. Filmed from October 2 to October 8, 2007, “Hurricane more separated,
Warning” gives you an in-depth look at the life of Chris Faildo dense, stri-
as he prepares for the IFBB World Amateur Championships, ated and hard.
only three weeks away at the time. It takes you through each Even his posing
day, from the moment Chris arises at 5 a.m. and devours his sessions are
breakfast until the time he comes home from a long day and exhausting to
devours his final meal. I use the word devour because Chris watch, as each
eats his food with the same ferocity that he uses to push shot looks like a
through his insane workouts and nonstop posing sessions. miniworkout in
Along the way we meet Chris’ wife, two adorable dogs that and of itself.
must have clean feet in the house, his training partners, con- Chris’ personality is extremely engaging, and his laugh-
test prep coach, niece, business partner (co-owner of the Hur- ter and positive attitude are contagious. Watching him tear
ricane Café) and several of his personal-training clients—all of through the gym made me want to toss around some heavy
whom have only wonderful things to say about him. iron, even if I’d already trained that day. I believe that the goal
I’ve reviewed many DVDs in this column, but I have to say of DVDs such as this should be to not only entertain but also
that the training sequences in “Hurricane Warning” held my inspire the viewer—and in both respects “Hurricane Warning”
interest more than any I’ve seen since watching Ronnie Cole- is a winner.
some variety is often best. The human body is amaz-

>Broser’s Net Results Q&A ingly adaptable and will give you diminishing returns
when you use just one method, especially if you do only
The Power/Rep Range/Shock innovator answers your one type—say, bike or treadmill.
questions on training and nutrition. I suggest that you vary your cardio by perhaps doing
it first thing in the morning on an empty stomach at a
Q: I’m confused about cardio. Some say to slower pace for longer duration on some days; then
train at low intensity but with longer duration. on other days perform your cardio after weight training
Others recommend high-intensity cardio but
for shorter periods. Still others feel that HIIT is
the most effective. If I want to get ripped, what
type of cardio is best?
A: Let me make it clear that slower, long-dura-

tion cardio; high-intensity, short-duration cardio; and
high-intensity interval training, or HIIT, all work. Stud-
ies support each method, and each has been used by
thousands of trainees with great success.
The question is, Which one should you choose?
Some of that depends on preference (what you can tol-
erate), time of day (totally empty stomach or later, after
meals), overall nutritional regimen (higher or lower carb)
and even how your legs respond (if you have trouble
holding leg size, high-intensity cardio done too often
can overtrain them and even cause atrophy).
When it comes to cardio, as with weight training,

Net Results
and/or in the evening but with either high intensity or cal adaptations you’re looking for—for example, hyper-
the HIIT method for less time. Switch from the treadmill trophy vs. strength. Here is what I suggest:
to the bike to the stair climber to the elliptical trainer When training your biceps, triceps and shoulders,
and so on if those machines are available to you. Out- pick three movements for each muscle group. The first
door cardio—weather permitting—such as walking, exercise should be one in which you use both arms at
jogging, stair climbing and hiking, is a wonderful way to once—barbell curls, lying EZ-curl-bar extensions, bar-
create variation and stimulate the fat-burning process. bell presses—while the next two exercises should be
So to answer your question, I don’t believe there is a unilateral, meaning you train one side at a time.
single best method of cardio, just as there’s no single For the right deltoid, biceps and triceps, choose
best method of weight training when you’re looking to weights that give you only five to six repetitions to
build muscle. The key lies in consistency of work, with failure in good form. For the left side choose weights
a variety of protocols. that give you 10 to 12 repetitions to failure in good
form. Why? Because heavier weights for lower reps are
Q. I have sort of an odd problem. The shoul- most efficient at recruiting the type 2B muscle fibers
der, biceps and triceps on my right side are and stimulating the nervous system, which will in turn
larger than they are on my left side. My left bring about rapid strength gains without much in the
side is actually stronger than my right in al- way of hypertrophy. Lower weights for higher repeti-
most all movements, however. How can I possi- tions—shooting for a time under tension of about 40
bly even out the size of my left and right sides seconds—will target the type 2A muscle fibers, which
without causing a further strength imbalance? have the greatest potential for growth. The higher reps
will produce a greater pump and growth hormone re-
A. While it’s not uncommon to hear someone com- sponse, both of which can help stimulate more hyper-
plain that a muscle group or two are larger on one side trophy.
of their body than the other—even Jay Cutler won The following are examples of UPT programs I’ve
two Mr. Olympia titles with a far bulkier left than right used for disparities between the biceps, triceps and
quad—it’s rarer that the smaller muscle group is actu- shoulders:
ally stronger.
Luckily for you, several years ago I had a client—a Biceps
national-level bodybuilder—who had a problem very Barbell curls 3 x 8-10
similar to yours. He attempted to fix it by simply adding Unilateral low-cable curls
a few extra sets for the less developed muscle groups, right arm 3 x 5-6
but he found no improvement. left arm 3 x 10-12
After Unilateral dumbbell preacher curls
discussing right arm 3 x 5-6
the situation left arm 3 x 10-12
with him
and ruling Triceps
out major Lying EZ-curl-bar extensions 3 x 8-10
nerve or Unilateral seated overhead dumbbell extensions
alignment right arm 3 x 5-6
problems, left arm 3 x 10-12
I came Unilateral rope pushdowns
up with a right arm 3 x 5-6
program left arm 3 x 10-12
that I called
unilateral Shoulders
precision Seated rear-delt-machine flyes 3 x 8-10
training, or Unilateral standing dumbbell presses
UPT. You right arm 3 x 5-6
train your left arm 3 x 10-12
body in Unilateral dumbbell upright rows
a largely right arm 3 x 5-6
unilateral left arm 3 x 10-12
fashion, but
you use a Try this program for six to eight weeks, and I bet you
different rep will see a significant improvement between your right
scheme for and left sides. It might take longer or shorter periods
each side of time, however, to completely correct the problem.
One-arm exercises done for that more Good luck.
different rep ranges on each side precisely Editor’s note: Eric Broser’s “Power/Rep Range/
can help even out strength and targets the Shock Max-Mass Training System” DVD is available at
Neveux
development. physiologi- Home-Gym.com or call 1-800-447-0008. IM

LONNIE TEPER’S
Victor
2009 Arnold Classic Martinez.
“I Did It
Kai Way”
Greene Wins Hands Down
Even if Rip Van Winkle is your role model,
you know by now that Kai Greene, who one
Internet source reported on the day before the
’09 Arnold Schwarzenegger Classic might
be dropping out, not only showed up onstage at
the Veterans Memorial Auditorium in Columbus,
Ohio, on March 7 but also left with checks worth
a neat $140,000. The first 130K was for his con-
vincing victory over Victor Martinez and crew Kai Branch
in the ASC, and the final 10 grand was for per- Greene. Warren.
forming the Most Entertaining Posing Routine, in
which Kai proved he will stand on his head, if necessary, to make
a point. And let’s not forget the $20,000 Audemars Piquet watch
that’s handed out annually at the event, which is produced by Jim
Lorimer and Governator Schwarzenegger.
Greene, like Martinez and Branch Warren, was coming off a
surgery—knee surgery for Victor, triceps for Branch and hernia for
Kai—but he was sharper than the doctor’s scalpel. Kai was trying
to convince me he tipped the scales at 257, at 5’8”, on the morn-
ing of the prejudging; that means he was around 245. Sorry, Kai,
you know my feelings about the validity of the weights competi-
tors claim. Also the fact that it doesn’t matter anyway.
Since I had duties at the expo during the men’s prejudging
(see below), I didn’t view the comparisons in person. In seeing
Greene’s shape at the finals, though, I find it hard to imag-
ine that he was actually four points behind Victor after the
first two rounds, but that’s what the score sheet says.
No matter; the end is all that counts, and the man with
the crazy thighs, back, hams and glutes (his other body-
parts aren’t chopped liver, either) combined his greatest
condition ever with what even the Governator termed “the
best, most creative posing
routine I’ve ever seen” to
Toney
wind up 10 points ahead of
Freeman.
Martinez and 20 points in
front of third-place finisher
Warren at the evening’s end.
An emotional Greene
broke down onstage when I
announced him as the win-
ner. I bet Robin Chang,
who promotes the Olympia
Weekend, was doing likewise Moe El
in his seat. This year’s Mr. O match-up Moussawi.

TALL STORY
What Roland’s CASH BAR?
OLD FRIENDS gonna tell when A good time
Dr. Franco this issue hits was had by all
gets his due. newsstands. in Columbus
Page 242 Page 244 Page 245.
Silvio
Samuel. was already being hailed as the deepest in years before Greene scored his
victory. Now, when you’re making like the Swami and looking into your
crystal ball, you must include Kai Greene among the potential Sandow win-
ners, along with defending champ Dexter Jackson, two-time winner Jay
Cutler, Martinez and Phil Heath.
Based on the pictures, I didn’t see Victor leading after the judging (most
folks I talked with who were there had Greene winning, with
Dennis several supporting Warren), but I take my hat off to Martinez,
James.
who I picked to win (as did Yogi Avidan), for his terrific
comeback after not having stepped onstage for a year and
a half due to his surgery. His conditioning was a tad off, but
considering the circumstances, his return was a major suc-
cess, and he should be applauded, not faulted.
In fact, his performance should reassure Martinez fanatics
that their fave physique star still has the goods to capture
the Mr. O crown—a crown that, before his injury, many felt
would be his.
I understand the disappointment—and perhaps confu-
sion—that Warren must have felt when his name was an-
nounced in third. The cat was filthy, bouncing back from
Johnnie
his medical problems to once again carry the most muscle,
Jackson.
pound for pound, onstage. After nabbing the Most Muscular
award for the third time (Branch won it in 2006 and ’08 as
well), the 5’6 1/2”, 245-pound Texan proved that he, too, can
go pose for pose with anyone in the sport.
I’m not going to chastise Isaac Hinds for giving Toney
Freeman the precontest nod in his predictions, not even
Sergey after Toney Terrific showed up flat at the prejudging en route to a
Shelestov. fourth-place finish. Lifter showed some courage in not going with
the favorite, and even when Freeman’s not at his best, the 6’2”,
270-pounder has one of the most balanced bodies in the game.
Toney shocked me with his controversial fifth-place landing at last
year’s Olympia, so I’m not going to rule out the amazing 43-year-
old’s chances in any contest he enters.
Speaking of amazing, that’s exactly what I termed Silvio
Samuel’s conditioning. As I’ve wondered several times over, How
does this cat seem to get better every time out? He was even su-
perior to the shape he displayed when he took the IRON MAN Pro
six weeks earlier, but though it was Silvio’s 34th birthday, it wasn’t
Ronny a happy one. He landed one slot behind Freeman—a position he
Rockel. felt was at least two places short of what he deserved.
In fact, Samuel had told me two weeks earlier that he was
going to retire after the Australia pro show due to what he consid-
ered some inequities in his business life. Of course, El Matador
will delight his followers by being in mind-boggling shape when
he steps on the Olympia stage at the end of September. Book it.
Moe El Moussawi continued his ascent into the upper echelon of the
sport by moving up from 11th in ’08 to sixth. Last month’s IRON MAN cover
boy was vastly improved over his condition at the IM Pro and was the judg-
es’ solid pick for sixth, with Dennis James, Sergey Shelestov, John-
Photography by Roland Balik and Merv
nie Jackson and Ronny Rockel, in order, rounding out the top 10.
ADD SHELESTOV—Moe El Moussawi was an easy choice for Most

Improved Bodybuilder in my 2008 end-of-year awards a few issues back.
At this point, 6’, 275-pound Sergey Shelestov is the easy choice for

Arnold and
that honor in ’09. In fact, Sergey received the
Franco.
ultimate honor—a nickname from me—as the
words “Moscow Monster” flew from my lips
when I introduced him at the finals.
I admit I did inform Sergey’s interpreter that
I wanted to endow Shelestov with that moniker
on the bus ride from the hotel to the audito-
rium and was told Sergey said thumbs-up.
I’m still tinkering with it, so if you can think of
something more creative (which shouldn’t be
difficult), let me know.
While you’re at it, maybe you can think up
one for Moe. When I did the cover story on him
last month, he revealed that he’s been wait-
Rafael
ing patiently—for years—for me to give him a
Santonja.
nickname. I came up with the “Beirut Beast.”
He said most people didn’t know where Beirut
was, so he rejected my nice gesture. Your turn, gang.
Diamond Dave, L.T. and Ruthless. Watch “The
Replacements” at IronManMagazine.com.
FANTASTIC FRANCO—Arnold’s lifelong buddy Franco Columbu

received the Arnold Classic Lifetime Achievement Award. Do I need to
tell you what a worthy honoree the bodybuilding legend—who’s been a
practicing chiropractor in Los Angeles for many years—was?
Columbu is one of the grand bodybuilders of all time, but it was his
feats of strength that made me go, “Wow!” way back when. I think
it was 1975 when I first saw him step into the weight pen at Muscle
Beach. I remember vividly how he effortlessly banged out 15 reps with
315 on the bench. Hey, I did 15 as well that day—with 135.
MORE GREENE—A week after his huge success in Co-

lumbus, Kai posted another victory at the Australian Grand Tyler Isaac Hinds.
Prix. The show also produced another great prediction by the Manion.
Swami: A day before the show I told Issac Hinds that Sil-
vio Samuel would finish second, one spot ahead of Toney
Freeman. Local physique star Michalis Kefalianos, who
competed at the Arnold Amateur in Ohio, finished fourth
(he must have received pro status in the week between the
shows). Ivan Sadek rounded out the top five.
Here Come The Replacements

I threw Isaac Hinds and Ron Avidan off ”The Experts” in
Columbus and replaced them with Diamond Dave Liberman
and Ruthless Ruth Silverman for our Arnold Classic wrap-
up video. Isaac was banned for having picked Toney Free-
man to win the show; Yogi was scratched because he missed
the starting time while he was out searching for an eatery that
served orange chicken.
Just joshin’—Lifter had to shoot the UFC event, and Yogi
was busy backstage taking pix for Bodybuilding.com.
Although Dave got so excited when he spotted another
possible sponsor for his Natural Ohio event that he gave me
the wrong info about Kai Greene’s victory (Dave looked at J.M.’s
the scores for the final two rounds only and thought Kai had
won unanimously), Liberman and Silverman did an admirable
crop. Find IM’s
job filling in. Ruthless, I must admit, had about 30 seconds’ warning before complete coverage
joining the latest version of the Terrific Trio. She was warmed up and ready
to go, though, as earlier she’d teamed with Nancy Di Nino of “Living
of the Arnold
Beautiful Radio” for IM’s wrap-up videos on the Ms., Fitness and Figure Sports Festival at
International contests.
www.IronMan
Magazine.com
242 JUNE 2009 \ www.ironmanmagazine.com Answer to Guess Who: John Balik and Jim Manion.
Rulove
Winklaar. Arnold Amateur
So what was keeping me busy when the Arnold
Classic prejudging was taking place? I was emceeing
the finals of the IFBB Arnold Amateur. Nearly 300 ath-
letes, representing 40 countries, competed in the event,
which continues to grow every year.
My work actually began on Thursday evening, when I
zipped over to the Veterans to emcee the prejudging of
the fitness and figure contests, as well as the prejudg-
ing and finals of the IFBB’s first-ever bikini competition.
Isaac Hinds had featured Ali Sonoma at Hardbody
.com and predicted that she’d nab the bikini crown. He
was right on that one: The 24-year-old former UFC ring
girl out of St. Louis, now living in San Diego, toppled
the field in the tall class and bested short-class champ
Elena Gia Allemond to take the overall.
Shportun. I was back at the mic at 9 a.m. on Friday for the
men’s and women’s bodybuilding prejudging, and the
finals were held the following day. Superheavyweight
champ Rulove Winklaar from the
Netherlands won the overall in the
Ali men’s competition, with the elegant
Sonoma. Elena Shportun, formerly of Rus-
sia and now living in Germany, taking
the middleweight and overall in the
women’s show.
A pair of Canadians—Sylvia Trem-
blay and Jayme Galloway—won
the overall titles in fitness and figure,
respectively.
The Governator stopped by in time
to join new IFBB President Rafael
Luo Lan and
Santonja in presenting their awards
Gao Yuan of
to Winklaar and Shportun.
China’s Zunyi
Acrobats made The place was jammed, as always,
their first which gave me an opportunity I’ve al-
appearance ways longed for—to sing in front of as
on the Arnold many fans as the Rolling Stones. I was
Classic stage. forced into action in front an audience
of…must have been 10,000 to 15,000.
Or at least it looked that way. When
the music failed for one of the female
bodybuilders, I came to the rescue
with a few bars of an Elvis tune.
Later, when the same problem
occurred for one of the superheavy-
weights, I promptly announced, “I’m
not singing to you.”
Congrats to all the winners, and especially to co-
Jayme promoters Bob Lorimer and Mike Davies and the
Galloway.
team behind the scenes.
Line of the Week

That honor goes to either Bill Comstock or myself,
depending on your point of view. The ace Muscular
Development photog and I were inching our way out
of the expo after the amateur finals when we crossed
paths with J.M. Manion, who was weaving across
the floor in the opposite direction.
“I’d kill to have a head of hair like J.M. has,”
snapped Comstock, who in fact has way more follicles
than the guy he was walking with. “You can,” I replied.
Sylvia
Tremblay.
Roland and
I then explained that J.M.’s crop was really a mop and was Alexis Skye.
created by Hireleman’s Hair Club for Men in Pittsburgh. Com-
stock was stunned, questioning my credibility. When I point-
ed out that J.M. is now 46, yet his hairline is still the image of
two decades back, he got the picture.
ADD MANION—Tyler Manion, J.M.’s son (and Jim

Manion’s grandson), has been to youth wrestling what Hugh
Hefner is to old guys still hoping to score with young babes.
Dominating the scene. In February the 14-year-old’s record
on the mat was 31-3, and he was less than 15 wins away
from 400.
Ironically, Tyler’s three defeats might be more impressive
than his win total: At 5’4” and competing in the 117-pound
category, he suffered all three losses at the hands of high
school seniors. Merv and
not-so-tall
In a span of five weeks during the current season, Tyler
Melissa
won three national tournaments: the Brute Dixie National
Richardson.
Wrestling Championships in Atlanta, the Cliff Keen Tulsa
National Wrestling Championships and the Brute Northeast
National Wrestling Championships in York, Pennsylvania. At
the Tulsa event, with 44 kids in his division, he won despite an injury to his
left hand in the semifinals; at the Northeast competition, Tyler pinned his
opponent in 40 seconds.
So, as I asked Jim Manion in February, in a matchup between Tyler and
Randy “the Ram” Robinson, who wins?
BELATED HONORS DEPT—I forgot to include one item in my annual

awards column a few months back, but better late than never. If you’ll recall,
IRON MAN lensman Roland Balik was cited as having made the Bone-
head Pick of the Year for his awful Mr. Olympia predictions. This one goes
to our other ace picture taker, Merv, who earned my Bonehead Question of
the Year award.
Merv and Yogi Avidan joined celebrated NPC promoter Jaguar Jon
Lindsay and I at Hamburger Hamlet for lunch in Pasadena after the pre- Don Figarelli, John Hansen and John
Figarelli.
judging at the Junior Cal Championships last June. We start chatting about
future contests, and Merv said to Jaguar, “Are you going to the USA next
month?” Merv wasn’t joking. I was laughing so hard, I never got around to telling
him it was Lindsay’s contest. Gotta admit one thing, Merv: No one’s going wrest
that title away from you easily. Do you
ADD ROLAND B.—The introspective 5’7” fella from Delaware has a dry know these
sense of humor, so I assumed he was joking when he said that he’s always had guys?
a thing for much taller women. The gag’s on me. As you can see by the photo
above, the Skye’s the limit for Roland—as in Alexis Skye. What are you look-
ing for in the newspaper, Roland, available housing in Arizona, Ali’s current resi-
dence?
MORE HONORS—On March 15, a week after the Arnold Sports Festival,
Jim Lorimer and IRON MAN columnist John Hansen were among the 2009
inductees into the National Fitness Hall of Fame. The ceremony took place at the
Glendale Lakes Golf Club in Glendale Heights, Illinois.
Don and John Figarelli, who created the National Fitness Hall of Fame
and Museum in Sycamore, Illinois, presented the awards to a group that also
included Joe Bonomo, Jan Todd, Bob Richards and Phil Bernstein. Age-
less Bob Delmontique received the Lifetime Achievement Award.
Congrats to all.
Guess Who
This photo was taken in Denver, Colorado back in 1983. The subjects are still very
much involved in the industry—in management. Answer on page 242. IM

UP, DOWN AND ROUND THE ARNOLD SPORTS FESTIVAL
Photography by Merv and Ron Avidan
3
1 2
11
9
1) Liza “Show Me the Money”
Kampstra.
2) Triple H.
3) Ronnie and Christine Coleman.
4) The Arnold Fencing Classic.
5) Dr. Bob Goldman with Governor
Schwarzenegger and California First
Lady Maria Schriver.
6) Jen Hendershott gets her just
desserts. 12
7) Odd Haugen makes it count.
8) Emcees all: Dan Solomon, Clint
Richards, Bob Cicherillo and L.T.
9) A Yogi look-alike prowls the expo.
10) Brandi Akers shakes it for Merv’s
camera.
11) L.T. is mobbed at the Party With
the Pros. 10
12) The always incredible Lou
Ferrigno.
To contact Lonnie Teper about material possibly pertinent to News & Views, write to 1613 Chelsea Road, #266, San Marino, CA 91108;
fax to (626) 289-7949; or send e-mail to tepernews@aol.com.

L O N N I E T E P E R ’S R i si n g St ar s
IRON MAN
Phil
Clahar
Age: 34
Weight: 240 contest; 275
off-season
Height: 6’
Residence: Land O’ Lakes,
E Photography
Florida
Contest highlights: ’08 NPC
Florida Championships,
Ian Ware \ IAJ
overall; ’05 NPC New Jersey

Championships, overall
Factoid: He has an
extensive background in
Ian Ware \ IAJE Photography
martial arts, boxing and

free-style wrestling.
Contact: JamaicanTank@
comcast.net

IRON MAN
John
Durante
Age: 30
Merv
Weight: 171 contest; 190

off-season
Height: 5’5”
Residence: West Palm
L ON N IE TE P ER ’S Ris ing S t ar s
Beach, Florida
Contest highlights: ’09
IFBB Arnold Amateur,
middleweight, 5th; ’07
NPC Junior Nationals,
middleweight, 2nd
Factoid: Born and raised in
the Philippines, he’s been
competing since 2003.
Contact: JCDurante@
yahoo.com
Merv

Profiles in Muscle
Abbas
Khatami
Profiles in Muscle
National-Level
Bodybuilder and Muscle
Asylum Project Athlete
Compiled by Ron Harris
Full name: Abbas Khatami
Date of birth: June 11, 1975
Height: 5’8”
Off-season weight: 265 at 6 percent bodyfat
Contest weight: 240
Current residence: Orange County, California
Years training: 16
Occupation: Nutritionist and personal trainer
Marital status: Single and available
Hobbies: Traveling—I’ve been to places like Austra-
lia, but I really love Mexico: Cancun, Puerta Vallarta,
Cabo and Mazatlan.
How did you get into bodybuilding? I wrestled
in high school and would weight train between sea-
sons to get stronger. I moved up from the 152- to the
172-pound class in a couple of years and loved the
changes I saw in the mirror. At 19 I competed in my
first contest, and I was hooked.
Who inspired you when you were starting out?
I grew up in Washington, D.C., and Kevin Levrone
was our local star. I always liked his physique, with
the powerful shoulders and thighs. I would have to
say that my real inspiration in the early years was
IFBB pro and IRON MAN Pro winner J.J. Marsh. I was
lucky enough to have him as one of my first training
partners, and he trained with me for my first big win
at the Collegiate Nationals. J.J. showed me what true
intensity in the gym was all about.
Top titles: ’95 NPC Collegiate Nationals, light-
heavyweight winner; ’99 NPC California Champion-
ships, heavyweight and overall champion; ’04 IFBB
North American Championships, superheavyweight
winner
Favorite bodypart to train: Honestly, I like train-
ing everything equally.
Favorite exercise: I love walking lunges because
they hit the entire leg. I have my whole gym doing

them! I also like heavy partial deadlifts for
back and bent-over rows. Recently I’ve got-
ten into Ronnie Coleman–style corner T-bar
rows. I don’t put 11 plates on there like Ron-
nie, though—eight is plenty for me!
Best bodypart: My back and my legs get a
lot of compliments, though people also tell
me my shoulder width is impressive for a
man of my stature.
Most challenging bodypart: My chest
and my triceps are currently areas I want to
improve, as other areas around them have
grown. Every other week I train them twice a
week to specialize on them, and I also have
deep-tissue work done on them to promote
growth.
Do you have a quote or a philosophy
you try to live by? Be straight up and hon-
est with people. They might not like it at
first, but in time they learn to appreciate it.
Coming from the East Coast, I found that
a lot of people in California didn’t appreci-
ate my honesty when they first met me, but
later on they all told me I was one of the few
people they knew who were honest.
How do you stay motivated? Keeping my
goals in mind helps me stay motivated, and
recently I have found that eliminating as
many stressful people and situations from
my life as possible enables me to consistent-
ly sustain my focus and motivation.
How would you describe your training
style? For a few years I was very much into
the low-volume, heavy weight and lower-reps
HIT-style that was similar in some ways to
Mike Mentzer’s and Dorian Yates’ methods.
More recently I have started training higher
volume, and I’m growing like crazy. It’s a
whole new type of stimulation that my mus-
cles weren’t used to after the years of HIT.
Training split:
Week 1
Monday: chest, biceps; Tuesday: off;
Wednesday: back, triceps; Thursday: chest,
biceps; Friday: off; Saturday: shoulders,
forearms, calves; Sunday: off
Week 2
Monday: quads, calves; Tuesday: chest,
biceps; Wednesday: off; Thursday: back,
triceps; Friday: shoulders, calves; Saturday:
hamstrings, forearms; Sunday: off
Favorite clean meal: Salmon with lemon
pepper seasoning, rice and a nice big salad.
Favorite cheat meal: Baby back ribs, car-
rot cake and a cold Corona.
What is your favorite Muscle Asylum acids, creatine, glutamine and many other important nutrients.
Project supplement, and why? I have
Goals in the sport: My short-term goal is to win the ’09 IFBB
two. Before training I love N.O. Plasmacore.
North Americans. From there I want to enter the IRON MAN Pro
Combined with the higher-volume training,
and make the top five, qualifying for the Mr. Olympia. Just being
the pumps I get are ridiculous. After train-
on the Olympia stage would be the fulfillment of many years
ing, I always take Anabolic Optimal Dose. It
of hard work and sacrifice. I would also like to compete in the
has everything you need to start the recov-
Arnold Classic at least once. IM
ery and growth process, including amino
RUTH SILVERMAN’S About June
• International Champs
• Figure Notables
• Snazzy Performances
• Pump-Pourri—ASF
Photography by Ruth Silverman and Roland Balik
GLAMMIN’
IT UP Iris
SWEET Jen Kyle brought
I N T E R N AT I O N A L C H A M P S
Hendershott a new
devoured the look—and
competition, full muscle
taking both bellies—to
the stage.
physique rounds,
a first, plus the
routines to nail
a 45-point win.
She’s now the
Fitness Olympia
and International
champ—again.
What will she do
next?
QUARTER-
TURN TO
THE RIGHT
Nobody does
it better
than Zivile
Raudoniene.
FRIDAY NIGHT AT THE ARNOLD Two returning champs and one pleasant
surprise marked the Ms., Fitness and Figure International competitions,
held March 6 in Columbus, Ohio. In fitness and women’s bodybuild-
ing, favorites Hendershott and Kyle had their day. In figure the surprise:
Raudoniene’s two-point win over defending champ Gina Aliotti.

HIGH FINISHERS
BIG LEAGUES Debi Laszewski displayed her best combo
of curvature and conditioning ever, cruising past defend- YOU’LL GET ‘EM NEXT TIME Oriquen-Garcia and Aliotti deco-
ing champ Yaxeni Oriquen-Garcia to earn a perfect sec- rated a booth together at the expo. “Debi looked so good,”
ond-place score. said Yaxeni of her fellow Floridian. “I’m happy for her.”
FIGURE I
N O TA B L E S
1
3
4
Merv
1) Sherilyn Roy showed a supreme ability to strut her stuff onstage, and the judges took notice. A top-10 finish went to
the ’08 Team U champ in her pro debut. 2) Kristal Richardson
Richardson’s star continues to rise. Seventh at the Olympia, she moved
up to fourth in Columbus, and it doesn’t take a Ouija board to predict that her first pro win could come anytime. 3) Folks
who were counting out Mo Brant need some tutoring in arithmetic. The one-time Fitness O champ was in fine form after
a 1 1/2-year layoff from the figure stage and finished sixth. 4) Felicia Romero
Romero’s fierce determination in the gym—after her
second-in-a-row last-place landing at the O—improved her legs so much, she sprinted all the way up to fifth.

SNAZZY PERFORMANCES
SMOOTH
OPERATOR
Speaking
of fierce BACKSTAGE BONDING Heather Armbrust (left) and
determination, Isabelle Turell have a lot more in common than
Julie Palmer being USA Overall champs. For one thing, they’re
gave her most both major X-framers.
polished
performance
ever in the
routines to pick
up her best
International
placing ever—
second.
HUNGARIAN RHAPSODY Their prize for winning the

’08 Timea Majorova Fit Model contest in Budapest
included a trip to the Arnold for Daniel Toth and
Suzy Howak, here with promoter Ildiko Buranitz.
FEARLESS FLIERS 1) Tina Durkin’s

breakout fifth-place 4
finish was one of the
delights of the show.
1
If you think her moves
look good, you should
see her bod.
2) Great energy and
some killer floor feats
helped Regiane Da Silva
leap into fourth.
3) Shannon Meteraud
3
returned to the stage
at 40. In case you’re
wondering, the F stands
2 for fitness.
4) Oksana Grishina
floored it as well,
earning respect from
the judges but not as
much as some think
she’s due.

JUST
BECAUSE
WEEKEND HIGHLIGHTS
SAY, PURR-R-R It was a regular coug-a-rama when
Dr. Z. Catherine Navarro and Nancy Di Nino of
“Living Beautiful Radio” joined Cynthia James
and me at our annual dinner at Morton’s (from
left): yours truly, Nancy D., C.J. and Dr. Z.
CROWD-PLEASER Nicole Duncan may have gotten “dissed at the

Arnold,” as one of my friends declared regarding Duncan’s 14th-
place finish, but she was a huge hit with the audience.
DARLING DUO Sure, I knew that ’08 NPC Nation-

al champ Sheila Bleck (right) had a twin sister,
but what a kick to actually meet Sherry. “Twin-
powered fitness and beauty”—you betcha.
SO GOOD TO
SEE YOU Two
years after her
husband Ray
Stern passed
away, Debi Lee
reemerged on HERSTORY LESSON Juliette
the judging Bergmann (right) and Bev
panel in Co- Francis recalled competing in
lumbus. She’s the first Ms. International, in
HOT PROPERTY Jennifer Stano’s
teaching gym- 1986. Juliette came in second,
star turn at the STS booth had
nastics again, and Bev was third. To find out
fitness-industry folks suggesting that
she said, and is who beat these two legend-
the New York–based actress and
recently remar- ary female flexers, see Steve
model has a body built for bikini
ried, to a lucky Wennerstrom’s new Femme
competition—among other things.
guy named Physique series on page 266.
Keith Wilson.

PUMP-POURRI—ASF
As a marketing
exec, fitness
contender Jessica
Clay understands
the effect of this
image. Who wants
a bar?
Ever wonder
how Mo Brant
and hubby Cathy LeFrancois awaits the finals
Scott Peckham with the confidence of a gal who
(left) put knows her nail polish matches her
together their outfit.
reality videos? Shannon Meteraud and Tracey
Talk about Greenwood give the Sisterhood
always being of the Traveling Cat Suit official
ready for your greeting.
close-up.
Texas figure
gal Lori
Pavesi wins
Tanji the Most
makes Enthusiastic
a last- Ron Expogoer
minute Coleman #1. award. “It’s
Arnold Ama- decision my first
teur Figure in favor of time at the
champ Jayme being able Arnold,”
Galloway to see gushed the
makes a color- onstage— mom of
ful impression. and takes three. “I
In addition off the was always
to quarter- mask. pregnant or
turning, the nursing.”
5’2” graphic
designer from Above left: Mass confusion.
Manitoba Ron Coleman, the ’94 World
offers promo- Amateur champ, reports that
tional services there are now three guys with
and materials his name in bodybuilding.
for athletes at
www.Jayme Left: Sherry Goggin decorates
Galloway.com. some prime expo real estate:
Photography by Ruth Silverman the Bodybuilding.com booth.
Left: Jen Hendershott

introduces me to her
little brother, John.
Little, yeah. I’ve got
one of those.
Right: Rave review.

This year’s Arnold
Classic was the “best
ever,” according Jessica
Schmidt, seen here
meeting Ahmad Haidar.
The weekend is a family
affair for Jessica, who’s Lena Squarciafico-Mishin
The Figure I is a
the granddaughter of is amazingly versatile.
fun—but dues-
IM Publisher John Balik Watch her go from athlete
paying—experience
and niece of lensman spouse to fitness competi-
for Mexico’s Georgina
Roland Balik. tor in a single season.
Lona.
You can contact Ruth Silverman, fitness, figure and women’s bodybuilding reporter and Pump & Circumstance scribe, in
care of IRON MAN, 1701 Ives Ave., Oxnard, CA 93033; or via e-mail at ironwman@aol.com.
Femme Physique
The Ms. International
A Prestigious Display of Muscle Since 1986
by Steve Wennerstrom, IFBB Women’s Historian
Wennerstrom
A
ny passionate female pro
bodybuilder will tell you
that an invitation to com-
pete in the annual IFBB
Ms. International is a dream come
true—and an honor of the highest
order.
Over the years, as the Ms. Inter-
national has grown into what is
Wennerstrom
now one of the most prestigious

bodybuilding contests for women,
it’s been called everything from
the Columbus Colossus and the Australia’s Erika Geisen (above left) was the first Ms. International
Beef Bonanza to Ms. Olympia’s Big champion in 1986. American Cathey Palyo (above) won the title in 1988.
Little Sister. With promoters Arnold

Most Ms. International
Victories
Yaxeni Oriquen-Garcia,
Venezuela, 4 (’02, ’03, ’05, ’08)
Iris Kyle,
USA, 4 (’04, ’06, ’07, ’09)
Vickie Gates,
USA, 3 (’99, ’00, ’01)
Laura Creavalle,
Canada, 3 (’90, ’94, ’95)
Ms. International
Champions
1986 – Erika Geisen, Australia
1987 – Not Held
1988 – Cathey Palyo, USA
1989 – Jackie Paisley*, USA
1990 – Laura Creavalle, Canada
1991 – Tonya Knight, USA
1992 – Anja Schreiner,
Germany
1993 – Kim Chizevsky, USA
1996 – Kim Chizevsky, USA
1997 – Yolanda Hughes, USA
1998 – Yolanda Hughes, USA
1999 – Vickie Gates, USA
2002 – Yaxeni Oriquen,
Venezuela
2003 – Yaxeni Oriquen,
Vickie Gates won three successive Ms. International
crowns in 1999, 2000 and 2001. Venezuela
2004 – Iris Kyle, USA
Schwarzenegger and Jim Lorimer zenegger felt the women’s competi- 2005 – Yaxeni Oriquen,
lending their expertise to the event tion should become a regular event Venezuela
for more than 20 years, the Ms. along with the men’s.
2006 – Iris Kyle, USA
International—along with the Ms. With the coming of 1989, the
Olympia—is a prized contest jewel men’s Pro World Championship was 2007 – Iris Kyle, USA
that can put an exclamation point renamed the Arnold Schwarzeneg- 2008 – Yaxeni Oriquen-Garcia,
on the competitive career of any pro ger Classic, and the Ms. Interna- Venezuela
flexer. tional became a permanent fixture 2009 – Iris Kyle, USA
The Ms. I can claim a double in- of what is today called the Arnold
auguration—one in 1986, the other Sports Festival while continuing to
in 1989. In ’86 the contest was held use its original name. * Jackie Paisley was awarded
in conjunction with the men’s event, Throughout its 22-year run the the title after Tonya Knight was
which was called the IFBB Pro World Ms. International has been consid- stripped of the crown due to IFBB
Championship. In ’87 the women’s ered the gold standard for classy rule infractions.
contest simply didn’t materialize. In contest promotion, as well as for its
’88, however, Lorimer and Schwar- outstanding treatment of competing

Femme Physique
athletes, giving them all the ame- twice, with the winner taking the
nities that make for a memorable title by just two points. The first
competitive experience. narrow victory came in 1991 when
All that said, the show has also Tonya Knight topped Germany’s
taken on a personality of its own, Anja Schreiner by a score of 30 to 32.
complete with colorful stages for Schreiner returned in 1992 to win
both the prejudging and finals, an the title. The second two-point vic-
annual group of highly competitive tory occurred in 2008, when Yaxeni
contestants who are inspiring, mo- Oriquen-Garcia edged runner-up
tivating, occasionally controversial, Dayana Cadeau—also by the score
but always entertaining and impres- of 30 to 32.
sive—all qualities we have come to • Since 2002—a total of eight
expect of the Ms. I. years—Yaxeni Oriquen-Garcia and
Here are some facts about the Ms. Iris Kyle have been dominant as the
International: only two competitors to win the Ms.
• In the contest’s 22-year history International during that time.
Roland Balik
a total of 144 different bodybuilding • From the “What Are the Chanc-
competitors from 21 countries have es?” file: At the ’99 Ms. International,
vied for the Ms. International title. Four-time Ms. Olympia winner Iris in a field of 19 contestants, Yaxeni
• The first two events, in ’86 and Oriquen placed 18th, followed by
Kyle won her fourth Ms. International
’88, were designated as pro-am con- Cathy LeFrancois in 19th. Undaunt-
crown on March 6.
tests, and top amateurs were also ed, the two returned, and in 2003
The ’09 event offered
a total of $156,000
to the top placers in
bodybuilding, fitness
and figure.
(a year when the contest featured
weight classes), Oriquen won the
heavyweight class, while LeFrancois
topped the lightweights. Leaping
from last to first in four years is a
remarkable accomplishment—es-
pecially given the extremely com-
petitive nature of this contest. Truly
Dobbins
amazing.
• At the same ’99 Ms. Internation-
Betty Pariso is tied with Yaxeni Oriquen-Garcia for having received the most al, Iris Kyle—the ’98 NPC USA over-
invitations to compete in the Columbus Colossus: 11 apiece. all winner—made her pro debut.
She finished a distant and unher-
invited to compete. In ’86, when 20 Iris Kyle are now tied as the only alded 15th. She was back on track in
contestants from six countries took competitors to have won four Ms. short order and has since become a
part, Ben Weider proclaimed that International crowns, but three- superstar in the sport.
the top six finishers would qualify time winner Vickie Gates is the only • Reading like a who’s who of
for IFBB pro status (if they weren’t champ to have claimed the title women’s bodybuilding during the
already pros) and be invited to com- three years in succession. ’80s and ’90s, the Ms. International
pete at the ’86 IFBB Pro World in • Kim Chizevsky and Iris Kyle are fields have included such luminar-
Toronto. That rule held true for the the only Ms. I winners who went on ies as Kay Baxter, Juliette Bergmann,
’88 event—if an amateur placed in to become Ms. Olympia in the same Bev Francis, Carla Dunlap, Sharon
the top six, she was given the oppor- calendar year. The double victory Marvel, Sandy Riddell, Sharon
tunity to move into the pro ranks. combines to create the “grand slam” Bruneau, Nikki Fuller, Natalia
• The total prize money at the ’86 of women’s bodybuilding. Chizevsky Murnikoviene, Laura Binetti, Melis-
Ms. International was $10,000, and won both titles in 1996, while Kyle sa Coates, Andrulla Blanchette, Jitka
the winner’s share was $5,000. The has accomplished the feat three Harazimova, Marjo Selin, Shelley
’09 Ms. I offered a total of $156,000 times—in 2004, 2006 and 2007—and Beattie, Joanne McCartney, Nancy
to the top placers in bodybuilding, possibly could do it again this year. Lewis, Lesa Lewis and the infamous
fitness and figure competitions. • The closest margin of victory Paula Bircumshaw—who is a story
• Yaxeni Oriquen-Garcia and at the Ms. International happened all by herself—to name a few. IM

Bodybuilding Pharmacology
by Jerry Brainum
BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING
Natural
ous types of cancers, including prostate cancer.
Chrysin, a flavonoid that still turns up in supplements,
experienced its 15 minutes of fame about 10 years ago,
courtesy of pro-hormone maven Pat Arnold, who dubbed
Testosterone it “flavone X.” Arnold found some esoteric studies in which

chrysin was compared to Cytadren, a drug that inhibits
the enzyme aromatase. Chrysin not only proved superior
to Cytadren but also proved to be the most potent natural
Boosters anti-aromatase yet found. As you might expect, chrysin

soon became available in various supplements as a “tes-
tosterone booster.” The wind, however, dropped out of
its metabolic sails when two studies published in 2001
Are They for Real? found that the substance was nearly unabsorbable in hu-
mans—98 percent was excreted unmetabolized. The favor-
able studies of chrysin had involved in vitro, or test tube,
Part 2 isolated-cell designs. It appeared that in an intact
human body, chrysin acted more like fiber, just pass-
ing through.
A recent isolated-cell study that used mice as sub-
Stinging nettle shows up in many current jects found that chrysin significantly increased the
testosterone boosters. Several studies show that response of the Leydig cells of testes, primary site
the herb is useful for preventing prostate gland of testosterone synthesis, to cyclic AMP, a cellular
enlargement. It binds sex-hormone-binding messenger that amps up testosterone and other
globulin, or SHBG, which ties up testosterone hormone production.4 Doing that in the testes
in the blood. Lowering SHBG would have the boosts the activity of steroidogenic acute regu-
effect of increasing free, or active, testosterone. latory protein.
When bound to SHBG, testosterone is inactive. STAR, as it’s called, carries cholesterol into
On the other hand, more free testosterone also the testes, where it converts into testosterone.
means a greater chance of its encountering the It turns out that clever steroid chemists have
ubiquitous aromatase enzyme. When that hap- managed to manipulate the structure of chry-
pens, testosterone converts into estrogen. Sure sin to make it far more absorbable. Taking a
enough, one case study— which, admittedly, chrysin supplement with a black pepper de-
doesn’t mean much—describes a 33-year-old man rivative called piperine may also help increase
who acquired gynecomastia from drinking two cups chrysin uptake in the intestine. Chrysin not only
of nettle tea per day for a month. He had no other risk fac- boosts STAR activity but also selectively inhibits the activ-
tors for gyno, such as steroid use. A woman the same age, ity of COX-2, an inflammatory enzyme that increases with
also described in the study, had very high estrogen after age and is one of the reasons testosterone usually decreas-
drinking nettle tea for a month.1 es with age. COX-2 interferes with the activity of STAR.
On the other hand, another herb, called Macuna pru- Another common ingredient showing up in many re-
riens, a.k.a. horny goat weed, contains natural L-dopa, puted testosterone-boosting supplements is Avena sativa,
which is a precursor of various brain chemicals, including which is the Latin name for oats. A single study published
dopamine. Dopamine has an inverse relationship with in 1976 indicated that giving Avena sativa to rats increased
prolactin, a pituitary hormone that stimulates lactation in the release of luteinizing hormone, which would boost
women but in men lowers testosterone and causes impo- testosterone release. No study of human subjects has ever
tence. A recent study of infertile men showed that they had confirmed the effect, although unpublished research by
high counts of prolactin; giving them MP increased their the Institute of Human Sexuality soon after the rat study
testosterone, luteinizing hormone, dopamine, epinephrine appeared claimed that avena does have potent aphrodisiac
and norepinephrine while also increasing sperm count effects in humans. Perhaps that explains the expression
and motility.2 Increased dopamine in the brain stimulates “Feeling your oats.”
growth hormone release and is the brain neurotransmitter Another herbal extract, from Malaysia, is called Tong-
most associated with feelings of sexual pleasure. kat ali, or longjack. It has a reputation as a testosterone
Another herb, red maca (Lepidium meyenii) was found booster. The problem is that, though their results are
to prevent the enlargement of the prostate gland accom- impressive, most of the studies also come from Malaysia.
panying the administration of testosterone in rats.3 In fact, Claims for longjack include a 76 percent average increase
the herb worked better than the drug finasteride (trade in free-testosterone levels, along with a significant drop in
name Proscar). It worked by inhibiting the effects of DHT, a SHBG, which would explain the rise in free testosterone.
testosterone metabolite that causes prostate enlargement. On the other hand, the researchers explain those results
It turns out that the active ingredients in red maca are simi- by suggesting that the testosterone rise comes from a 47
lar to compounds found in cruciferous vegetables, such as percent increase in DHEA that occurs after three weeks of
broccoli and brussels sprouts, that also help prevent vari- longjack use. That mechanism sounds like the way tribulus

works and, if so, would present similar problems. There ducer. The active ingredient is an herb called rhodiola, and
may be something to longjack, but the substance needs to the product contains 65 milligrams of rhodiola per capsule
be tested in a bodybuilding population under scientifically at a cost of 90 capsules for $129.95. While rhodiola is a
controlled conditions before it can be characterized as an useful antistress and antifatigue herb, it doesn’t do much
effective testosterone booster. to boost testosterone. In addition, I purchase rhodiola, 500
When considering plant-based testosterone boosters, milligrams per capsule, for $8.49.
you want to avoid outright ripoffs. One notable example is Be dubious of alleged testosterone boosters with little
a product billed as a potent testosterone booster by its pro- or no research behind them or only animal research. One
example recently discussed in this column
An herb called Macuna was an African herb called Fadogia agrestis.
pruriens contains natural After one rat-based study of it was published
L-dopa, which is a in an obscure andrology journal, several
precursor of various companies began marketing it with claims
brain chemicals, including that it boosted testosterone by as much as
dopamine. Increased 200 percent. They failed to mention that the
dopamine in the brain is study used rats as subjects and that a follow-
established as a stimulus up study found that the herb could induce
to growth hormone paradoxical damage to rats’ testes if used
release. in too high a dose or for too long. Besides,
as I noted above, what works in rats doesn’t
always work in humans. The same researchers who
presented fadogia recently published studies on two
other putative African testosterone boosters, namely
Bulbine natalensis and Massularia acuminata. Both
work the way tribulus does—quite well in animals,
less so in humans. I advise waiting for human evi-
dence, published in a reputable medical journal,
before using these alleged new testosterone boosters.
After all, are you a man or a mouse?
“Some of these bodybuilders in their The Unlucky

30s had hearts that looked like they Lottery
belonged to 70-year-olds.” In simple
While no one in his
terms, the long-term high-level use of
right mind would argue
steroids prematurely aged the heart.
about the effectiveness
of anabolic steroids in
stimulating gains in muscle size and strength, the
side effects of the drugs are still a point of intense
controversy. Those who espouse the use of steroids
often ask, “Where are the bodies?” They note that
the often dire reports of side effects don’t seem
to be apparent. The problem with that position
is that while you may look good on the outside,
what’s going on internally may be another matter.
Another problem involves idiosyncratic reac-
tions to the drugs. One man may use them and de-
velop a world-class body. The next guy may wind
up with a heart attack or stroke or just drop dead.
It doesn’t happen very often, but it has happened
and does happen. You simply cannot predict the
result, although using the drugs foolishly—such
as taking large doses without a break—does have
more predictable consequences.
Take, for instance, a recent case study of a 31-
year-old professional bodybuilder.5 He entered a
hospital complaining of pain in his chest for three
days. His doctor had previously tested him, finding
an elevated presence of a heart enzyme linked to
heart damage. The pain in his chest radiated out
to his left arm, and he complained of nausea and
excessive sweating. All of those symptoms point to
a myocardial infarction, a.k.a. heart attack.
He had a history of high blood pressure and
seizures, for which he took medication. He
didn’t smoke, drink alcohol or use recreational
drugs, nor did he have a family history of heart
disease. He had, however, used various anabolic

BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUILDING PHARMACOLOGY BODYBUI
Jerry Brainum’s
Bodybuilding Pharmacology
Studies of bodybuilders who use large doses
of steroids find that low-density-lipoprotein
cholesterol increases an average of 36 percent,
while protective high-density lipoprotein drops
an average of 52 percent, a scenario that greatly
boosts cardiovascular risk.
steroids for 10 years. At the hospital he was treated with years ago.8 The coronary arteries of 14 elite professional
anticoagulants—his heart attack was precipitated by a clot bodybuilders were scanned to detect their calcium content.
in his right coronary artery—and nitroglycerin to dilate his Coronary artery calcium deposits have been recently
coronary arteries to increase blood flow to his heart. He was acknowledged in the prestigious New England Journal of
discharged after two days. Medicine as a reliable way of predicting heart attacks. None
Possible cardiac complications of large-scale steroid use of the bodybuilders in the study showed any symptoms
include high blood pressure, left-ventricular hypertrophy, of cardiovascular disease. Despite that, seven of the men
increased arterial resistance and restricted diastolic heart showed very high deposits of calcium in their coronary
function, which relates to the filling of the heart with blood. arteries. As expected, they were also low in HDL. The average
Bodybuilders who have had heart attacks have shown age of the bodybuilders was 39, with a range of 28 to 55,
occluded coronary arteries, while others showed the same and they admitted to an average anabolic steroid use of
picture as this guy—narrowed arteries blocked by a clot. 12.6 years. Three of the subjects who were younger than
Steroids can bring on clot formation because they lower 40 showed significant calcium scores, meaning they were
prostacylin, an eicosanoid that favors free-flowing blood at high risk for atherosclerosis. The other indices of heart
platelets, thus preventing clots. Steroids tip the balance function and blood lipids were all normal in the men.
toward thromboxane formation, which is consistent with Commenting on the study, one of the authors, cardiologist
platelet aggregation and clot formation in arteries. Other Lawrence J. Santora, M.D., of the Orange County (California)
negative effects induced by steroids include endothelial Heart Institute and Research Center, noted, “Some of these
dysfunction—that's the lining of the arteries—accelerated bodybuilders in their 30s had hearts that looked like they
atherosclerosis and adverse blood lipid changes. Studies belonged to 70-year-olds.” In simple terms, the long-term
of bodybuilders who use large doses of steroids find that high-level use of steroids by these men had prematurely
low-density-lipoprotein cholesterol increases an average of aged their hearts and led to changes in their arteries that are
36 percent, while protective high-density lipoprotein drops harbingers of future heart attacks. So much for looking good
an average of 52 percent, a scenario that greatly boosts on the outside but not so good on the inside.
cardiovascular risk.
Another case study reported on an ischemic stroke, References
which is a stroke caused by a blood clot blocking an artery
in the brain, in a 26-year-old man whose only risk factor 1 Sahin, M., et al. (2007). Gynecomastia in a man and hy-
was that he had taken stanozolol (trade name Winstrol), perestrogenism in a woman due to ingestion of nettle (Urtica
an oral anabolic steroid, at a relatively modest dose of 10 dioica). New Zeal J Med. 120:1265.
milligrams for three months prior to his stroke.6 Strokes in 2 Shukla, K., et al. (2008). Macuna pruriens improves male
people younger than 45 are rare, which led the researchers, fertility by its action on the hypothalmus-pituitary-gonadal
knowing the cardiovascular complications of steroid use, axis. Ferti Steril. In press.
to conclude that the man’s reaction to Winstrol was likely 3 Gasco, M., et al. (2008). Dose-response effect of red maca
the culprit. Winstrol, in particular, has adverse effects on (Lepidium meyenii) on benign prostatic hyperplasia induced
blood-clotting mechanisms. Although the man had no by testosterone enanthate. Phytomed. In press.
other risk factors, his stroke was serious enough to result in 4 Jana, K., et al. (2008). Chrysin, a natural flavonoid,
permanent severe disability. enhances steroidogenesis and steroidogenic acute regula-
In still another case a 56-year-old man was given a shot tory protein expression in mouse Leydig cells. J Endocrin.
of testosterone (1,250 milligrams), followed a week later 197:315-23.
by another shot of Deca-Durabolin (150 milligrams) to 5 Wysoczanski, M., et al. (2008). Acute myocardial
treat a shoulder he’d injured while training at the gym.7 His infarction in a young man using anabolic steroids. Angiology.
physician administered the treatment once a week for three In press.
weeks, but he wound up with a 10-day bout of swelling and 6 Santamarina, R.D., et al. (2008). Ischemic stroke related
stiffness in his right calf. to anabolic abuse. Clin Neuropharmacol. 31:80-85.
The diagnosis was venous thromboembolism—a clot 7 Liljeqvist, S., et al. (2008). Pulmonary embolism
in the veins of his lower leg—which traveled up through associated with the use of anabolic steroids. Eur J Intern
his blood into his lung, resulting in a life-threatening Med. In press.
pulmonary embolism, or clot, in the lung. He received 8 Santora, L., et al. (2006). Coronary calcification in body-
anticoagulants and went to the hospital for three days, and builders using anabolic steroids. Preventive Cardiol. 9:198-
he recovered with no lasting damage. 201. IM
Perhaps the most alarming report was published two

Only the Strong Shall Survive

Build
Stronger,
More
Secure
Shoulders
by Bill Starr
B
road shoulders are synon- dered, yet I knew the answer. Years thick chests. The reason is that flat
ymous with strength and and years of very hard work. At benches and inclines hit the pecs
power. Louis L’Amour’s that moment I vowed that I would more than the deltoids. Along with
main characters always also put in as much time and ef- lack of shoulder development come
have them, as did John Wayne and fort as it required to come close to injuries to the shoulder joints due
Conan. They’re symbols of mascu- the development that those three to the amount of work put in on
linity, and every youngster who’s had achieved. That day I changed the benches. At the same time the
been bitten by the weight-training my training focus. Sure, like any other groups that help secure the
bug wants them. They’re even more other beginner I wanted arms and shoulder joints, especially the traps
impressive when they sit on top of a a chest that would do a tank top and rear deltoids, get little attention.
wide back and tree-trunk legs. While justice, but my goal was to get wide So while the pecs and front deltoids
big arms and chests are often hid- shoulders. I’m certainly not alone. get bigger and stronger, the groups
den under layers of clothing, wide Broad shoulders are high on the supporting the rear portion of the
shoulders can never be concealed. list of every strength athlete and shoulder joint lag behind, creating
Even before I got hooked on lift- bodybuilder. The trouble is, they put a disparity in strength. When the
ing weights, I admired anyone who too much emphasis on the wrong disparity becomes significant, prob-
possessed a wide shoulder girth, exercises. lems result. Initially, it may just be
but it wasn’t until I visited the old In a nutshell, they do too many minor discomfort in one shoulder
York Barbell Gym on Board Street exercises lying on a bench rather or both. If nothing is done to change
that I saw shoulder development than standing. Flat- and incline- the disproportionate strength, the
of a magnitude that overwhelmed bench presses are the primary pain escalates to the point where
me. That afternoon, in the cramped upper-body exercises in most rou- all exercises that involve the shoul-
upstairs weight room, I met Vern tines. Standing movements for ders have to be curtailed. Or worse,
Weaver, Steve Stanko and John the shoulder girdle are seldom medical attention—and sometimes
Grimek. They were ideal examples done, except for a few relegated surgery—is necessary to remedy the
of manhood, and although all facets to auxiliary status. That’s why you situation.
of their amazing physiques were don’t see many members of gyms I need to point out that the bench
Model: Skip La Cour
eye-popping, my attention kept re- sporting broad shoulders. In fact, press per se is not to blame but,
turning to their extrawide shoulders. it’s rare to see any trainee with ex- rather, the way it’s used. It’s basi-
How in the world did they build ceptional shoulder development, cally too much of a good thing. I’ve
such powerful shoulders? I won- even those who have big arms and watched countless people in com-

mercial gyms spend 75 percent also involves all the rest of the back jerks. Most like to do four to five sets
of their workouts benching and as well as the hips, glutes and legs. of military presses and follow them
inclining at every session while That’s not the case for flat benches with push presses or jerks, which
completely neglecting the rear por- or inclines. is a good idea. The presses help set
tions of their shoulder girdle. Flat All athletes need to include at up the correct line, and the working
benches should not be given prior- least one primary overhead lift in muscles are thoroughly warmed up
ity in a strength program but should their program because the strength before they get overloaded.
be relegated to an ancillary role and gained from that type of movement While form on the presses and
worked diligently only once a week. readily converts to all sports, partic- jerks doesn’t have to be perfect, it
Given a choice, I much prefer the ularly when a sport requires the ath- needs to be at least adequate in
incline bench over the flat version. letes to extend their arms overhead. order to be beneficial. I’ve covered
The incline is more a pure shoul- When you stop to think about it, the technique of the press previ-
der exercise in that it involves the that covers almost every sport there ously but will go over the major
deltoids to a much greater extent. is, except maybe bowling. Overhead points again as a reminder. Your
It’s also more difficult to cheat on lifts benefit those who play basket- feet should be set at shoulder width,
than on the flat bench. Cheating ball, volleyball, baseball, lacrosse, with toes pointed straight ahead.
moves—rebounding and bridging— soccer (throw-ins), the field events Do not place one foot ahead of the
will sooner or later take their toll on in track and the large majority of other, a mistake many beginners
the shoulder joints. I also like the positions in football. Only interior make. That creates a weaker base
fact that inclines hit the higher part linemen benefit from doing flat and places an undue stress on the
of the chest, which helps secure the benches, whereas the entire of- lower back. Grip the bar at shoul-
joints, whereas flat benches work fensive backfield, defensive backs, der width so that when you extend
the lower and middle chest. Un- linebackers, wide receivers and tight your thumbs, they’ll just touch the
like flat benches, inclines are rarely ends use the strength gained from smooth center. Your elbows must
overworked. I guess that’s because lifting weights overhead more than stay under your wrists throughout
no one ever asks, “How much can from any kind of benching. the movement. So if your forearms
you incline?”—except me because Overhead lifting provides one aren’t in a vertical position, alter
I consider it a truer test of upper- other benefit that few think much your grip until they are.
body strength than the flat bench. about. Movements such as the mili- You can either power clean the
The bottom line is that in order tary press and jerk very thoroughly weight or take it off the rack. Fix the
to build impressive, superstrong work the middle back, where the bar across your front deltoids, not
shoulders, you have to get up off rotator cuffs are located. When on your collarbone. Do that by el-
a bench and do some work from a overhead presses were the standard evating your shoulder girdle to cre-
standing position. Overhead move- of strength, everyone did them. As ate a muscular ledge. Your elbows
ments, such as military presses and a result, there were no rotator cuff shouldn’t be high, as in parallel to
jerks, are what build the cannonball injuries. When the shift to the bench the floor, or pointed downward,
delts that highlight shoulder devel- press came along and athletes but set somewhere between those
opment. The three physical speci- ceased doing any form of overhead two extremes. Your wrists must stay
mens I encountered at the York Gym lifting—and seldom bothered doing straight and locked during any over-
gained their broad shoulders from any specific work for their middle head lift. If that’s a problem for you,
doing the three Olympic lifts: press, backs—rotator cuff injuries became tape or wrap them.
snatch and clean and jerk. All were common. After the bar is set firmly on your
champion Olympic lifters before A thing about overhead lifts I shoulders, tighten all the muscles
they turned to physique competi- always liked is that you can do them in your body, from your feet on up
tion. without any spotters. That means to your traps. Think of trying to grip
Most of those who weight-train you can do them while training the floor with your toes. That will
know that, and the reason they do alone and not have to be con- provide a solid foundation from
more flat or incline benches is that cerned with safety. If the weight isn’t which to move the bar upward. Ease
they’re easier and more fun to do pressed or jerked to lockout, just your midsection a bit forward so
than any overhead lift. Once people return it to your shoulders, or if it’s that you’re coiled like a muscular
get the feel of performing overhead really heavy, dump it. spring. Your knees should be locked,
presses or jerks, they discover that You can do several overhead lifts, and they need to stay that way dur-
they, too, can be fun. The bonus of but one or two are sufficient. Mili- ing the lift.
doing some sort of overhead work tary presses, push presses, jerks and Eyes front. Beginners often get
is it helps stabilize your shoulder push jerks all provide the desired into the habit of following the bar
joints. That’s because overhead results if they’re worked diligently upward with their eyes. That’s in-
presses not only hit your deltoids and with heavy weights—heavy correct because it makes you lean
in a slightly different manner but being a relative term. I like to start backward as the bar moves over
also strengthen the groups that play beginners out with military presses. your head, and you don’t want to do
a very direct role in securing your Once they learn correct form on that that.
shoulder girdle—specifically the exercise, it’s easier to teach them to Take a breath and drive the bar
traps, but any overhead exercise do push presses, push jerks and split off your shoulders. It should travel

upward very close to your face, ates negative intrathoracic pressure, the feel of the lift. When the exercise
nearly touching your nose. Follow which means you no longer have a is done right, the bar will float up-
through immediately—no hesita- solid base. Once the bar is locked ward almost as if it’s being pulled
tion whatsoever, for that causes out, hold it there for a few seconds, up by an unseen force. Five sets of
the bar to pause in midair, which and on the final rep of every set hold five work well while you’re learning
adversely affects the lift. As the bar it longer, five or six seconds. That proper form. Then move on to this
moves up past the top of your head, forces all the groups responsible formula: two sets of five with the
High-pull-type
movements can give
the overall shoulder
structure a blistering
workout.
Model: Johathan Lawson
push your pelvis forward and extend for controlling the weight overhead warmup weights, then three to five
your head through the gap you’ve to get to work and will strengthen sets of heavier triples. If you’re suc-
created. Those coordinated moves nearly every group from your shoul- cessful with the work sets of three,
keep your power base under the bar ders to your feet. It’s especially add weight the next time around.
and help you use your levers more valuable to the back muscles that Should you fail with any of the work
efficiently. support the spine. sets, stay with that same weight at
Keep pressure on the bar until Lower the bar to your shoulders. your next press session.
it’s completely locked out, and then If the weight is heavy, take a short You do push presses in the same
take another breath. Don’t inhale or dip to cushion the descending bar. manner as military presses, except
exhale during the execution of the Then reset, take another breath, and you set the bar in motion with a
press; either action causes your dia- do the next rep. Stay with light-to- knee kick. Not a huge kick—just
phram to relax, and that in turn cre- moderate poundages until you get enough to move the bar up over

your head and almost to lockout. belt. I’ve rigged two regular lifting
Then you quickly follow through belts together to hold plates, but it’s You Can Get
and secure the bar with your arm
straight overhead. Obviously you
quite awkward. Dipping belts are
readily available and worth the cost. Bigger,
can use more weight on the exer-
cise, and that’s the idea. So if you’re
Most dip bars are fairly high, and
trying to get in position with more Stronger
military-pressing 175x5, you should
be handling somewhere around
than a hundred pounds strapped on
is difficult, as is getting down from and Leaner
Faster Than Ever Before!
205x3 on the push press. Do threes the bars after the set is over. So pull
on all your push presses. Since a bench up close to the bars. Ease You dont have to burn hard-earned muscle
you’re using heavier weights, when off the bench, and take a moment as you melt away fat. Now you can actu-
ally build more muscle size and strength as
the bar is reset on your shoulders, it to set up so that you’re not swinging your abs get razor sharp and you get ripped.
tends to slip out of the ideal starting at all. Knock out your reps, and then Thats the attention-grabbing look you want
position. That means it’s not a good step back on the bench. Problem now, and the new FAT TO MUSCLE 2 shows
idea to do higher reps. solved. you how. You’ll discover:
Push jerks are very similar to push The key form point for weighted • Precise nutrition guidelines and diets- eat
presses, but the main difference is dips is to lock the weights tightly to max out your muscles as pounds of ugly
that the jerks are not pressed out at between your legs to prevent them bodyfat dissappear. (Lear the Carb-Stacking
all. The bar goes from your shoul- from swinging. If the weights start strategy that can transform muscle size and
ders to lockout in one explosive moving around like a pendulum, stroke the fat-burning furnace. )
• Which substance-found in almost any
move. That means your drive has to stop. That can be risky to your
kitchen -is the ultimate aid of energy, better
be more aggressive than with push shoulders and elbows. When you hit muscular response and fat burning.
presses, and, since it’s done so fast, a sticking point, look up and lean • How dairy can help you burn fat- yogurt
your line has to be precise. Again, do back. That will help you keep the cheese and milk can get you leaner.
three reps on these and hold the bar weights directly under your shoul- • How to increase fat use with a minimum of
overhead for a set count of five or six ders. aerobic exercise, and why aerobics may be
a wasted of time for a lean, muscular look.
on the final rep of each set. I like to vary the set-and-rep • The amazing direct/indirect Fat-To-Muscle
Split jerks also build stronger sequence at every dip session. Four training program-with this innovative routine
shoulders, but because they re- sets of eight; five sets of five, fol- it appears as if you train a bodypart only
quire a good bit more technique, lowed by a workout where you do once a week, but you really train each twice
you might want to wait until you’ve two warmup sets of five, then four thanks to indirect work and each workout
takes less thatn an hour.
mastered the push jerk before trying sets of three. The higher reps greatly • The 8 Key nutrients for faster fat burning,
them. Many find they like push jerks improve the workload, and the including how much to take of each.
more than split jerks. lower reps hit the attachments. It’s • Top 6 fat-to-muscle tricks. (great info)
Another exercise that I highly a nice combination because every • The10 rules for super en-
recommend to anyone wanting to workout is a bit different. ergy. the secrests to melting
away bodyfoat as you build
increase shoulder size and strength What else? Pressing heavy dumb-
lean, ripped musscle are all
is weighted dips. When I first got in- bells is a terrific way to get bigger, packed in this bulletin-eat-
terested in weight training, dipping stronger shoulders. Because the ing plans, workout routines,
with weights was considered a pri- dumbbells have to be controlled metabolism-acceleration
mary exercise just like full squats for much more than a bar, they force techniques and the best fat-
any Olympic lifter, strength athlete different muscles to get involved, to-muslce-pack on more as
you burn fat, and look your
or bodybuilder. With the introduc- and that means more overall hard, musclular best in record time.
tion of so many machines, though, strength. Front and lateral raises
dips slowly disappeared from physi- with dumbbells are also good be- Just $9.95
plus $6.50 postage & handling ($15 outside North
cal culture. Seldom do I even see cause they isolate the front and America) (Caifornia residents add 8.25% sales tax)
dip bars in gyms any longer, and if lateral heads of the deltoids. Credit card orders call
they’re used, it’s only as a warmup Overhead lifting, dipping and
exercise. incorporating dumbbell exercises
1-800-447-0008, offer ITS
Nevertheless, weighted dips are a into your routine, however, is only YES! I want to transform my physique. Rush me
great exercise for building stronger half of the equation. In order to IRONMAN’s Fat to Muscle 2.
deltoids and triceps. Few are able create broader, stronger shoulders Rush my
copy to: ....................................................
to handle any extra weight at the and stabilize the shoulder joints, ....................................................
beginning. That’s fine. It’s not where you must include exercises that ....................................................
Enclose check or money order for $9.95 plus
you start; it’s where you end up. work the upper back. The ones that $6.50 shipping paybale to: Home Gym Ware-
When you can do 20 reps, freehand, get the job done are heavy shrugs, house, 1701 Ives Ave., Oxnard, CA 93033.
you’re ready to do them with weight. using both a clean and snatch grip, Credit card orders call Toll Free
Just use a dumbbell. Tuck one be- clean- and snatch-grip high pulls, 800-447-0008, offer ITS
CA residents add 8.25% sales tax.Foreign orders
tween your thighs, and then lift your and power snatches. I’ll begin with (except Canada) add $15 shipping. Payment in U.S.
dollars drawn on U.S. banks only.
lower legs to secure it and dip. It power snatches.
works only up to about 100 pounds; The reason they’re so beneficial
then you’re going to need a dipping is that you have to pull the weight

very high. When
that happens, you
hit the rear deltoids
directly. That group
is very difficult to
strengthen, but
power snatches do
just that. When you
do snatch-grip high
pulls right behind
power snatches, the
rear delts get a dou-
ble dose of work.
Another reason I like
power snatches for
building shoulders
is that when the bar
is locked out with
the wider grip, you
use muscles that
aren’t used in lock-
ing out with a closer
grip, especially the
lateral delts and lats.
Shrugs are a
no-brainer. They
overload the traps
Model: Mike Morris

as no other exercise
can. You can use
a great deal more
weight on the shrug
than on the high
pull or power clean. When you perform them with dumbbells, bent-over rows do
The key to making an excellent job of hitting the elusive rear deltoids.
shrugs productive is
to pull every rep just
as high as you pos-
sibly can. It sets the pattern for the rear deltoids. You can do them one higher reps for the dumbbells—two
upcoming heavier sets. arm at a time or with both arms at sets of 20. Or, if you have only lighter
You’ll need straps for shrugs once the same time. I find that when I dumbbells at your disposal, do two
you start handling in the mid-300s rest my forehead on the back of a sets of as many as you can in perfect
and above. The standard I set for my padded chair, I can concentrate bet- form.
athletes was to be able to handle six ter on getting a full range of motion By working one or more of the
45-pound plates on each side of the with the dumbbells. To put more overhead lifts hard and heavy, then
bar for five reps by the end of the emphasis on the rear delt, I pause attacking your upper back with the
off-season strength program. That’s at the topmost part of the pull and suggested exercises, you will build
585 pounds, and those who applied hold for a brief second or two. extremely strong, impressive shoul-
themselves made it, typically before Dumbbell rows fit in as an auxil- ders. While you may never reach the
spring break. iary movement, but barbell rows are point where people mistake you for
I find it helpful to change from definitely in the primary category. Conan, if you apply yourself fully,
a clean grip to a snatch grip every Do them in strict fashion. That is, they just might.
so often. Again, the slight altera- keep your upper body parallel to
tion brings different muscles into the floor and try not to let it move Editor’s note: Bill Starr was a
the mix—always a good thing in upward at the end of the row, except strength and conditioning coach
strength training. for the final couple of sets. Then you at Johns Hopkins University from
Although bent-over rows are can cheat a bit. By cheating, I mean 1989 to 2000. He’s the author of The
generally thought of in terms of bringing your torso higher at the Strongest Shall Survive—Strength
the middle back, they’re also useful conclusion of the movement. That Training for Football, which is
in making the upper back stron- enables you to handle more weight available for $20 plus shipping from
ger. When you perform them with and still hit the target muscles. Home Gym Warehouse. Call (800)
dumbbells, bent-over rows do an Five sets of five are recommended 447-0008, or visit www.Home-
excellent job of hitting the elusive for the barbell bent-over rows and Gym.com. IM

MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BODY MIND/BOD
MIND/BODY
Mind/Body
BOMBER BLAST
Take Me to Your Dumbbells
A
t a recent Bomber wingding, I asked the bombardiers— be no spilled milk to cry over.
packed to the rafters—to assist me in determining the Good one, but not the answer
most outstanding muscle-building problem: the top of the we’re looking for.
heap, the biggee, utterly unbearable, sheer misery, pure torture, B: Recruit a personal trainer
slow death and dag-nab unthinkable. for advice and accountability.
I passed out several thousand questionnaires (a little shot of DD: A good answer and
me in the upper-right-hand corner hitting an overhead biceps one to consider. There are per-
shot, big smile; nice touch—Laree’s idea) listing the 10 most sonal trainers here who’ll totally
troublesome bodybuilding dilemmas and asking them to number agree with you, but bomb-
each according to their difficulty. ers are self-reliant characters
The dark list was composed of, as you’d expect, losing un- (a.k.a., stubborn, pig-headed,
desirable fat, gaining well-shaped muscle, building cannonball proud) who prefer to succeed
biceps, forming horseshoe triceps, creating cantaloupe deltoids, or fail on their own.
developing colossal pectorals, acquiring washboard abs, crafting B: Start with a light regimen
diamond-shaped calves, constructing oak-tree thighs and getting of aerobics, like walking, jog-
back to the gym with high-spirited enthusiasm and confidence ging or biking.
after a long layoff. DD: A smart beginning for
The inquiries with the cool picture in the top corner were col- sure, enlivens the body and
lected, and the answer was swiftly computed by the ever-popular its systems and awakens—reintroduces—the mind to health and
wing girls. Almost unanimously, the final entry, getting back to the fitness. A good starter, a valuable investment.
gym, was selected as numero uno, the most excruciating body- B: Dig out and refresh the ol’ gym bag and training gear, and
building dilemma of them all. place it in a conspicuous yet unobtrusive corner. Don’t want the
The remaining nine were by no means less difficult, yet you’re other half giving you grief (“George! Get your crap off the kitchen
in the gym before the weights, racks and benches consistently table!”). A small reminder, a tiny first step.
and actively applying yourself. Every workout, though not meet- DD: Another clever and effective suggestion. Another step
ing your expectations, granting your wishes and fulfilling your high closer.
hopes, is in your hands, under your direction and providing prog- B: Guilt works. Let it bristle. When feeling low, break out the
ress beyond measure. gym membership card and be certain it’s updated. Or, if you train
Simply being amid the iron and at work is a triumph. Curl- at home, casually check out your gear to see it’s in order, free of
ing, pressing, pulling and lifting with all your heart, mounting the grime, used tires, wheelbarrows, cobwebs and rats.
sets, stacking the reps, combing the movements and forming the DD: First things first, bombers. We’re making progress. Con-
grooves; exerting, willing, forcing and finessing; stretching, strain- tinue: Let’s see some more hands.
ing, struggling and sweating. You hear the metal, feel its cool- B: Now’s the time to reconsider the diet. Is it balanced with
ness, leverage its gravity and fight the fight. You finish with a smile sufficient protein, good carbs and fats to suit you needs? Are you
somewhere on your face and joy someplace in your heart and an eating too much or not enough? Are you getting plenty of fresh,
ache of fulfillment all over. living foods? Are you eating regularly, are you eating junk? Are you
Another step forward. You win once again. willing to fix it? Fix it.
Woe to the men or women who have forfeited the battle, DD: Tough one. Spilt milk. Clean it up—fix it.
tossed in the towel, given up the game. They lose, they know it, When the time comes, when the guilt and self-loathing have
and they hate it. How do they fix it is the ultimate question. “How done their work, when we can’t look in the mirror or sleep at night
do I get back to the iron and start bombing with enthusiasm?” or just hang out with ourselves as we used to, we need a strong
Having agreed on the problem, let’s consider the solution. We personal confrontation. How do I get back in the gym with spirit and
know from experience that you don’t one day simply go back to confidence?
the gym and pick up where you left off. You revisit the obligatory A question is often answered with a question: What if I don’t?
self-loathing, guilt, cowardice, doubt, numbness, gagging and The answer is evident, by our asking, by our disposition and by our
excuses. That often leads to the couch, the TV and a bowl of lack of strength and health. The answer is straightforward and not
popcorn. Bad start. so pretty.
Seeking sincere help, I turned to the well-informed winged war- The question then becomes, What do I do about it? Do I do
riors for their input. Bombers, recommendations, please: something about it now, or do I confront myself next time? Wait,
Bomber: Never quit in the first place. there’s more: Where will I be then? If a question with three faces
DD: That’s sort of like saying don’t spill the milk, and there’ll doesn’t scare you into action, upgrade your TV to a supersized flat

screen with TIVO and surround sound. You’ll need it.
Here’s what I’d do, though I can’t say this is what I’ve done,
’cuz it’s been over 50 years since I’ve similarly laid off—el Mental Might
nutso—after answering the proposed Q and not accepting the
grim answer:
Surf Your Brain Waves
Sit down—by now you’re tired and out of breath—calm your-
A
ccording to the February ’09 Bottom
self and gather your nerve. What a great opportunity; you’re
seriously moved to do something about your desolate condition. Line Health, Web surfing is good for
You’re in control, despite the low position you think you hold. You your brain. Scientists measured brain
know all there is to know, you’ve been under the iron, your plate
has been sufficiently full or spare, according to your needs. Recall activity in 24 adults, aged 55 to 76, as they
the clang, the first and last rep, the last set, the pump, the burn, searched the Internet or read books. Search-
the energy and endurance.
These things aren’t forgotten, they’re not history, and they’re ing the Internet won out, triggering more exten-
not childhood games or tasks of the past. They’re high hopes, sive brain activity than reading. It’s believed that
your high hopes and eagerness for today and tomorrow.
Do this for the first week before the iron and searching the Internet produced more brain
before the chow line: activity because
1) Make a sufficient assessment of yourself; it’s
the last you’ll see of this floundering fellow. Be nice. it requires quick
Check, for example, bodyweight, tone, activity and evaluations of sig-
lack of activity, general well-being—good time for a
doctor to give you the once-over, bombers of all ages, nificant amounts
especially those over 40. You know the drill—personal of information.
inspection.
2) Dump the killer pop and junk food. Assure bal- —Becky Holman
ance to your menu, upping the protein and fresh
veggies and some fruit, as you can deal with it. Don’t
make life miserable with excessive rules and regs. Let
time rebuild good habits. Do persevere.
3) Don’t stop with the body; review the mind and
the spirit as well. Get those vital components in order
by discarding the negatives—like guilt for not exercising
and for poor eating—by imagining your under-construc-
tion improvements and anticipating the powerful progress
ahead, by thanking God for your revival and abilities and goals.
As I said, you know the drill. Intimacy
4) Having arranged the absolutely necessary training time and
place, slug down your Bomber Blend, put on your duds, and head Sex: Male vs. Female
for the gym, like a magnet straining for a pile of steel.
A
ccording to Laura
5) In 60 seconds or less, while fumbling with your gym bag in
a safe corner of the weight room, review your inventory of exer- Berman, Ph.D.,
cises and pick two or four of them, your favorites, easy ones that romance and
require no setup nor cause any commotion. Stealth and strength,
bombers. sex are important for men
While you’re there, with a bench for assistance, do a warmup and women but for different
of leg raises and rope tucks. Be gentle and focused and allow the
body and mind to loose themselves, accelerate and synchronize. reasons: “Sex often feeds
Physics, not Zen. intimacy for men, so the
My faves would be curls plus well-executed close-grip bench
presses. My extended choices would be incline dumbbell presses more sex they have, the
and seated rows. Two to three sets of each with light-to-moder- more likely they are to want
ate weight—enough to strain sweetly at rep eight or 10, 20 on the
pulley work. to hug, kiss and cuddle.
6) Wipe your brow and go home with a smile on your face and For women the opposite is
a pump in your biceps and the sense of satisfaction that comes
only after a terrific workout. true—those little romantic
The rest follows as the days go by. You’re gestures rev their sex drive.”
off and flying. Godspeed. —Dave Draper
Men, do you want more
Editor’s note: For more from Dave Drap- sack time? Try showering
er, visit www.DaveDraper.com and sign up for
his free newsletter. You can also check out her with romantic gestures,
his amazing Top Squat training tool, classic compliments and touches.
photos, workout Q&A and forum. —Becky Holman

MIND/BODY BodySpace Physique of the Month MIND/BODY
Nola Trimble
W
hen you first meet Nola, you might think
that she’s kind of quiet and reserved.
When you talk with her for a while,
though, you find out how really out-there and aggres-
sive she can be! There’s a lot to this lady.
She’s 5’6” and a successful figure competitor, as
well as a full-time federal firefighter, EMT and hazmat
specialist at March Air Reserve Base in Southern
California. She enlisted in the Air Force right out of
Photography by Ian Sitren \ SecondFocus

high school and became a surgical tech—as well as
a champion USAF golfer.
After the Air Force she stayed with golf as she got
her bachelor’s degree in business administration.
Then she discovered the gym, went in search of her
personal-training certification and was introduced
to the world of figure competition. She
ultimately made her way to the national
level, where in 2008 she competed at
the prestigious USA Championships in
Las Vegas.
Nola is crossing over to women’s
bodybuilding this year, so you might
find her at Gold’s Gym, Venice, pushing
some serious weight around when she’s
not on duty and on base. By the way,
she works out on the base too, and in
her spare time she’s taken up martial
arts in the Japan Karate-Do federation.
Where do you find people like Nola,
and where does Nola find people as
interested as she is
in health and fitness?
On BodySpace at
BodyBuilding.com, of
course. Visit Nola at
BodySpace.com/fffitgirl
and tell her that you’re
as impressed as I am.
—Ian Sitren
Editor’s note: For

more BodySpace bod-
ies and info, visit Body-
building.com.

MIND/BODY Sleep
Snooze to Lose Fat And gain muscle
O
ne of the biggest culprits slowing your muscle gains and fat losses may
be lack of sleep. You’ve probably heard of cortisol, the stress hormone
that causes your body to burn muscle tissue for energy, wreaks havoc
with your health and leads to weight gain through various mechanisms, includ-
ing carb binges. Researchers compared subjects getting six hours of sleep to
those getting eight, and the six-hour group had 50 percent more cortisol in the
bloodstream. If you want to get the best results from your workouts, be sure
and get enough sleep to keep cortisol low. —Becky Holman
Hygiene
Germ Warfare
M
om always said to wash your
hands after you go to the rest-
room. That’s to rid your hands
of not only waste products that may
have migrated to your fingers but also
germs from anyone else who may have
left them on things you touched. More-
over, washing may not be enough. Once
you wash, what do you do? Grab the doorknob to exit. Did you know
that cold viruses can last up to three days on any hard surface? So, yes,
wash your hands, but use a paper towel to open the door—especially if
you’re in a public restroom. —Becky Holman
Metabolism
Move It to Lose It
R
esearch out of the Uni-
versity of Massachusetts
shows that the longer
you sit, the greater your ap-
petite. Sedentary subjects felt
almost 20 percent hungrier than
those who moved more dur-
ing the day. Apparently, being
still for long periods triggers the
release of ghrelin, a hormone
that ups your appetite. If you’ve
got a desk job, get up and move
around every 30 minutes.
—Becky Holman

MIND/BODY Competition MIND/BODY
MIND/BODY
Who Are We to Say?

Ronnie Coleman.
R
ecent inter-
views with
eight-time
Mr. Olympia Ron-
nie Coleman have
revealed his intention
to keep competing
despite his gradual
downward tumble in
placings at his last
two appearances on
Merv
the Olympia stage.
That announcement
from the man who
dominated pro bodybuilding for mentally or physically handicapped,
close to a decade sparked a fire- some were extremely out of shape
storm of debate from those who felt for many years, and others have
Big Ron needs to hang up his pos- been though a traumatic life experi-
ing trunks and move on with his life. ence, such as the death of a loved
The consensus is that any future one. For them, setting the goal of
contest outings that Coleman fails getting in the best shape they could
to win will only serve to tarnish and competing in a contest helped
his legend. Lee Haney, the only them focus on something positive
other eight-time Mr. Olympia, left and gave them a clear target.
the sport undefeated and in his You never know if the guy with
prime. His successor, Dorian Yates, blurry abs and smooth legs used to
bowed out after six Sandows with weigh 400 pounds or if the woman
the understanding that the multiple with hardly any muscle mass is a
muscle tears he’d incurred through- cancer survivor. Plus, if the only
out his reign would make future title people who competed were the
defenses futile. ones who had a serious chance
Meanwhile, Ronnie shows obvi- of winning the overall, there would
ous signs of wear and tear, most be very few athletes, and our sport
notably in his withered left lat and would be even smaller than it al-
triceps. Ronnie, however, is ada- ready is.
mant in stating that he simply loves So whether we’re talking about
to compete, regardless of whether Ronnie Coleman or the guy at your
his days of dominating lineups are gym who doesn’t seem to be all
over. there, nobody has the right to say
Well, really, who are we to tell that person should not compete.
Ronnie to stay retired? Ultimately, that’s his or her choice
That brings to mind something and his or hers alone. In my first
I’ve seen many times at bodybuild- contests back in 1989, I didn’t really
ing contests, all the way from the belong up there, yet I gained valu-
local level to the national level. Often able experience and motivation that
there’s at least one competitor who enabled me to improve each time I
looks completely out of place, lack- competed again.
ing the muscle size, condition or Bodybuilding is the ultimate
structure of the others. Audience individual sport. If you love it, no
members—and, far more often one can or should tell you that it’s
these days, anonymous online post- not for you.
ers—scold those athletes for daring —Ron Harris
to get onstage among “superior”
physiques. Editor’s note: Ron Harris is the
There’s usually a story behind author of Real Bodybuilding, avail-
each of those people, and I’ve talk- able at www.RonHarrisMuscle.com.
ed to a number of them. Some are

MIND/BODY Classic-Book ReviewMIND/BODY
How to Win Friends and Influence People
I
f you’re looking become genuinely
for a book that interested in other
could change people; be a good
your life, check listener and encour-
out How to Win age others to talk
Friends and Influ- about themselves;
ence People by Dale and make the other
Carnegie. It’s a true person feel impor-
classic that has sold tant (something
more than 15 million Arnold is very good
copies. It was writ- at).
ten in 1936, but the Those are just a
information is time- few of the nuggets,
less, primarily be- and while some may
cause human nature sound like common
doesn’t change. sense, you’ll find
There are four yourself immersed in
parts, or veins, in the anecdotes that
the book: Fundamental Techniques drive them home, nodding your
in Handling People, Six Ways to head and understanding how to
Make People Like You, How to Win adopt them. You’ll also find yourself
People to Your Way of Thinking, reading the book over and over,
and Be a Leader: How to Change and every time you’ll come away a
People Without Giving Offense of better person with a new attitude,
or Arousing Resentment. improved self-esteem and a shining
Some of the “gold” you’ll find personality—shimmering more and
in those sections: Don’t crticize, more like gold.
condemn or complain; smile; give —Becky Holman
honest and sincere appreciation;
www.Home-Gym.com
Best Sellers
DVDs/Videos: 3) The Precontest
1) “’08 IRON MAN Pro” Bible by Larry Pepe
2) “’08 Mr. Olympia” 4) The Russian Ket-
tlebell Challenge by
3) “Mark Dugdale’s
Pavel Tsatsouline
Driven”
5) Ronnie Coleman’s
4) “Jay Cutler’s Jay to
Hardcore
Z”
5) “IRON MAN’s Swim-
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Books:
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Horrigan, D.C., and Jerry leaner without long,
Robinson mind-numbing cardio
2) 10-Week Size Surge sessions (available at
by IRON MAN Publishing www.X-Rep.com).

MIND/BODY Health and Aging
Learning Can Keep New Brain Cells Alive
E
xercising our minds isn’t just a cliché; it’s a few weeks. Based on their work with rats, a
a mantra we should all live by if we want team led by Dr. Tracey J. Shors, a professor in
to keep fresh neurons—thousands of the Department of Psychology and Center for
which are generated each day—alive. Recent Collaborative Neuroscience at Rutgers Universi-
research with rats shows that learning enhances ty, believe that the cells are made “just in case.”
the survival of new neurons in the adult brain, “If the animals are cognitively challenged, the
specifically in the hippocampus. Moreover, the cells will linger. If not, they will fade away. Gould,
more challenging the problem, the more cells who is now at Princeton University, and I made
that survive. that discovery in 1999, when we performed a
That research builds on findings from work series of experiments looking at the effect of
done in the 1990s by Elizabeth Gould, which learning on the survival of newborn neurons in
showed that the mature mammalian brain was the hippocampus of rat brains,” writes Dr. Shors
able to grow new neurons, a process called in the March 2009 issue of Scientific American.
neurogenesis. Scientists had long believed that The Shors team used a learning task called
only young, developing minds were able to per- trace eyeblink conditioning, in which a rat hears
form that critical function. a tone and a half second later receives a puff on
While exercising the brain through learning its eyelid, causing it to blink. After several hun-
can keep neurons alive, the new cells don’t sur- dred trials, the animal usually makes a mental
vive indefinitely. In fact, most disappear after just connection and blinks before receiving the stim-
ulation. That provides a good way to
Even older brains can grow new neurons. Keep challenging your
thought processes. measure “anticipatory learning,” which
is the ability to predict the future based
upon the past, according to Dr. Shors.
The scientists conducted additional
studies to determine which types of
learning work. They found that tasks
that required the most mental effort to
master rescued the greatest number of
new neurons from death.
—Dr. Bob Goldman
www.WorldHealth.net
Editor’s note: For the latest infor-

mation and research
on health and aging,
subscribe to the
American Academy of
Anti-Aging Medicine
e-zine free at World
Health.net.

READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READERS WRITE READ
Readers Write
Letters
Women With Muscle True Legend

I have been buy- Thank you for publishing
ing your magazine an interview with one of my
off the newsstand all-time-favorite bodybuilders,
until today, when I Rory Leidelmeyer [Legends of
finally got around Bodybuilding, March ’09]. The
to subscribing for man’s physique is flawless, and
the year. I enjoy and he was the true personification
Dobbins \ www.BillDobbins.com \ Model: Inga Neverauskaite
appreciate not only of what bodybuilding should be.

the male muscle His answer to what he wanted
articles and instruc- to achieve in bodybuilding is
tion but also the classic: “Creating a physique
female portions. I every man admired and every
particularly enjoy the woman wanted.” Mission ac-
Bill Dobbins photos complished.
that showcase female Charlie Spielman
muscle and figure. via Internet
While my personal
Rory Leidelmeyer.
taste is not for the
large, bulky women,
it is definitely not for
IM Throwback
the thin, untoned I’m a big fan of IRON MAN. The other bodybuilding
models that often magazines just don’t compare. You guys don’t just talk
appear. I enjoy seeing a woman with good muscle and about getting freaky muscles; you cover the legends of
definition without having to wonder what substance she’s bodybuilding and strength, like Doug Hepburn; up-and-
taking to get so big. Bravo to Bill Dobbins’ work. We need coming bodybuilding stars as well as the current champs;
more. in-the-trenches training with bodybuilders I can identify
Bruce Barton with, like [Steve] Holman and [Jonathan] Lawson; the latest
via Internet happenings in [Lonnie Teper’s] News & Views; the ladies
in [Ruth Silverman’s] Pump & Circumstance; and strength
Editor’s note: We’ll have more from Bill Dobbins in future training with coaches Charles Poliquin and Bill Starr.
issues. You’ll also like the new Femme Physique column from Amazing! Thanks for being so diverse. I’m a reader for life.
IFBB Women’s Historian Steve Wennerstrom. See page 266. Stan Sommers
Hackensack, NJ
Back-Attack Believer
I’ve always believed that behind-the-neck exercises, like
Muscle Quick Start
presses and pullups, are terrible, dangerous exercises. Then I just got the e-book Quick-Start Muscle-Building Guide
I read “Big-Back Awakening,” which described [IFBB pro] from the Web after seeing it in IRON MAN, and I printed it
Derik Farnsworth’s back program. I was shocked that he out for my 14-year-old son. He’s been watching me work
starts one of his back workouts with 100 reps of behind- out for a few years and is ready to give it a go. The guide
the-neck pullups, sounded like the right program, and I wasn’t disappointed.
doing as many sets I read the e-book in one sitting, and I highly recommend
as it takes to get that it. It’s the perfect starter manual for a bodybuilder of any
100. Then I saw the age. It’s easy to understand, the exercise illustrations and
photo of him doing tips are indispensable, and the programs are based on real
the exercise and research. What more could you ask for?
how his entire back Gerard Padilla
was contracted, Baton Rouge, LA
from arms down to
erectors and every Editor’s note: For more on the e-book Quick-Start Mus-
muscle in between. cle-Building Guide, visit www.MuscleQuickStart.com.
I tried it and got lat
and trap soreness Vol. 68, No. 6: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Pub-
I’ve never experi- lishing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at
enced. Thanks for additional mailing offices. POSTMASTER: Send address changes to IRON MAN, 1701 Ives
Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take effect. Subscrip-
teaching this old tion rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mexico and
dog a new trick or other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders must be in
two. U.S. dollars. Send subscriptions to IRON MAN, 1701 Ives Ave., Oxnard, CA 93033. Or call
Neveux
Jack Hardwicke Derik Farnsworth. 1-800-570-4766. Copyright © 2009. All rights reserved. No part of this magazine may be
Baton Rouge, LA reproduced in any manner without written permission from the publisher. Printed in the USA.


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JURASSIC SPARK: 10 x 10 = FAST MASS

JUNE 2009 / IRON MAN MAGAZINE—WE KNOW TRAINING™

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www.ironmanmagazine.com \ APRIL 2006 261

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150 DECEMBER 2009 \ www.ironmanmagazine.com

112 A BODYBUILDER IS BORN 47

122 SEAN HARLEY

136 ALLISON ETHIER

158 PROOF BEFORE PROMISES, PART 2

168 TRICEPS TORCHER

182 GOALS TO GAIN

194 IFBB ARNOLD CLASSIC

222 POWER SURGE

256 PROFILE: ABBAS KHATAMI

266 FEMME PHYSIQUE

Sean Harley and JURASSIC SPARK: 10 x 10 = FAST MASS

Vol. 68, No. 6 www.IronManMagazine.com

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100 SHREDDED MUSCLE

104 CRITICAL MASS

240 NEWS & VIEWS

274 BODYBUILDING PHARMACOLOGY

292 MIND/BODY CONNECTION

304 READERS WRITE

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