Professional Documents
Culture Documents
Iron Man - USA 6 2007
Iron Man - USA 6 2007
Iron Man - USA 6 2007
MONTHS
15
How One Man
Did It—Drug Free!
TO PRO
MUSCLE
CREATINE
Fact vs. Fiction
Also, How to
Take It for
Massive Results
THE D.C.
TRAINING
EXPERIMENT
15 MONTHS TO PRO MUSCLE
A Multi-Rep
Rest/Pause
Muscle-
Building
Test
JUNE 2007
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PLUS:
•Power-Packed X-Rep Q&A
0 70992 37390 1
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•Hot Hardbody Abby Wolf
Please display until 6/5/07 •Peak-Pumping Biceps Training
Free download from imbodybuilding.com
Free download from imbodybuilding.com
WHATEVER YOU NEED
WHEREVER YOU TRAIN™
Available at Home-gym.com
and Ironmanmagazine.com
We Know Training ™
FEATURES
FEATURES
62 TRAIN, EAT, GROW 92
The Rep Range rotation of P/RR/S training, as applied to
the original X-Rep program. Plus, size-surge supplements.
142 DECKARD DOES GIANT PHOTOS OF THE WORLD’S GREATEST PHYSIQUES! PAGE 244
BICEPS ™
MONTHS
Cory Crow goes head-to-head with 15 TO PRO
MUSCLE
How One Man
this new pro on building mass, peak Did It—Drug Free!
CREATINE
and detail. Fact vs. Fiction
Also, How to
Take It for
Massive Results
THE D.C.
268 HARDBODY
Abby Wolf will have you growling and howling your
approval when you see her Texas physique.
46 SMART TRAINING
Charles Poliquin discusses pains, gains and deadlift
range. His take on low-carb diets is here too.
52 EAT TO GROW
The nutrition/hormone link. Plus, meal frequency and
how it affects bodyfat.
Hardbody,
page 268
82 CRITICAL MASS
Steve Holman talks bodybuilding bashes and volume/in
tensity clashes.
*Safety catch
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Check Website for SALE price.
There’s no question that your genetic Assistant Art Director: Aldrich Bonifacio
could tell, as could others, that he had a propensity for building Contributing Photographers:
muscle—and in all the right places to be competitive onstage. With Jim Amentler, Ron Avidan, Reg Bradford, Jimmy
encouragement from his family and friends, Lockett decided to give Caruso, Bill Dobbins, Jerry Fredrick, Irvin Gelb,
it a shot, and after less than a year and a half of serious bodybuilding Mozée, Mitsuru Okabe, Rob Sims, Leo Stern
training, he’s the proud owner of an IFBB pro card. Director of Marketing:
Lockett’s story is amazing, as you’ll see when you read David Helen Yu, 1-800-570-IRON, ext. 1
Young’s interview with this incredible drug-free athlete, which begins Accounting: Dolores Waterman
Subscriptions Manager:
well as his training ideas and program—but be careful. One of the E-mail: soniazm@aol.com
big mistakes up-and-coming bodybuilders make is copying the pro Advertising Director: Warren Wanderer
Even I’ve made that mistake, and not just as a beginner. I remem
Advertising Coordinator:
ber training with Arnold in his competitive days at the original Gold’s Jonathan Lawson, (805) 385-3500, ext. 320
Gym. When he began a serious contest-training phase, his physique Newsstand Consultant:
changed almost from workout to workout. I figured that he must Angelo Gandino, (516) 796-9848
know the secret, so I went along for the ride, every exercise and every We reserve the right to reject any advertising at our
set. I thought I’d get bigger, but all I got were lots of aches, pains and discretion without explanation. All manuscripts, art
a serious case of overtraining after only a few weeks. Yes, Arnold had addressed, stamped envelope. Send submissions to
discovered the secret—for his body and elite genetics. IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033.
We’re all individuals, and discovering what works for you is part Writers and photographers should send for our
of the bodybuilding challenge, part of the journey. It’s the reason we Guidelines outlining specifications for submissions.
present different training ideas and programs in every issue of IRON right to edit any letter or manuscript as we see
MAN. Experimentation in the gym is imperative if you want to im of copyright. Please consult a physician before
prove your bodybuilding results. You can be successful just by being beginning any diet or exercise program. Use the
ing your individual requirements for adding size and strength. It’s John Balik, Publisher: ironleader@aol.com
not easy, but it’s highly rewarding. And like a diligent, motivating Steve Holman, Editor in Chief: ironchief@aol.com
training partner, IRON MAN is here to help you every step of the way. T.S. Bratcher, Art Director: ironartz@aol.com
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One of the benefits of training at a large commer of the men in our gym. Then it somehow withered and
cial gym is the plentiful assortment of equipment you looked soft and untrained. When I saw what she’d
have to choose from. For many bodybuilders, though, been doing on back day, I understood why. Without
what seems to be a blessing can in fact be a curse. me there to nudge her toward the free weights, Janet
That’s especially true when it comes to back training. was doing mainly cable pulldowns and seated cable
Evan Centopani, the ’06 Junior National champion rows, with the occasional Hammer Strength–machine
and superheavyweight runner-up at the ’06 Nationals, row thrown in for good measure. I had her switch
learned that the hard way. back to dumbbell and barbell rows after chinups, and
“I trained at home for a couple of years with just the within two weeks her back was regaining its usual
most basic equipment,” he recalls. “Then, toward the impressiveness.
end of high school, I joined a big gym and was blown The lesson here is that cables and machines are
away by all the fancy high-tech equipment.” nice and can really complement the basic free-weight
His back suffered the most from the new environ exercises for back, but they should by no means
ment, as chins and rows done with barbells and replace them. —Ron Harris
dumbbells were supplanted by all manner of machine www.RonHarrisMuscle.com
simulations. Soon he
noticed something
was amiss: “My back
didn’t have that thick,
full look to it, and it
was because I was
using too many ca
bles and machines.”
Once Evan re
sumed performing
rows and deadlifts
with good old iron,
his back took on that
rugged look of power
once more, and he
started to grow anew.
I saw a very similar
thing happen to my
wife, Janet, recently.
We hadn’t been train
ing together for a
few months due to
Neveux \ Model: Nathan Detracy
conflicting schedules.
Normally, her back is
her most impressive
bodypart, more thickly Free-weight
developed than the rows should be
ones on 95 percent a part of every
big-back attack.
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Train Hard
Year-Round
We’ve all become so fixated on who
has the lowest bodyfat and the most
striated glutes on contest day that we
mistakenly believe victory goes to the
guy who diets longest and hardest.
Certainly, preparation is critical for any
contest, because without that extremely
shredded condition, all your hard work
can’t be seen. Dorian Yates, however,
knew a secret; so did Ronnie Coleman,
and so does Jay Cutler. Contests aren’t
won the day they’re held or even in the
final weeks beforehand. They’re won in
the off-season, through workouts that
test the boundaries of human perfor
mance and pain tolerance and in meals
that feed the muscles all year long.
Dorian’s training intensity was the stuff
Lee Priest.
Neveux
of legend. His workouts were fairly brief,
but he poured 100 percent into them.
MENTAL MIGHT No set was over until he couldn’t budge
the weight another centimeter. We’ve
Comstock
Eventually, though, he began to heed his own body rather than the calen the end. While Ron
dar. nie routinely took
a full three months
“If I feel great, sometimes I’ll train for 10 or 20 days straight before I take away from training following his Olympia
a day off. If I feel tired or just not motivated, I might take off a few days in a victories, Jay was back in the gym the
row or as long as a couple weeks—whatever my body needs.” very next day, hungry to fulfill his destiny
Another rule Lee routinely breaks is that he doesn’t always follow a set and claim the Sandow trophy as his own.
Jay’s discipline and drive also applied
sequence for the bodyparts he trains. “Maybe it’s supposed to be chest to his diet. He remained in very hard
day, but I feel like training back instead,” he explains. “Should I just go condition throughout ’06, so getting into
ahead and work chest like I’m supposed to and have an average workout, peak shape was no struggle. Ronnie, on
or should I train back, something I’m enthused about working, and have an the other hand, came into the show too
heavy, and it cost him his throne.
awesome workout?” That could be a problem if he were like a lot of novices If you have a competition in mind and
and heavily favored certain muscle groups while neglecting others, but Lee it’s still six or 12 months or a year away,
is a professional and makes sure each muscle group gets adequate atten don’t slack off now and think you can get
serious on down the line. Every workout
tion.
you do and every meal you eat have an
How can we use that information for our own benefit? Simple: It’s okay to impact on the physique you’ll display on
bend the rules. You don’t have to conform to a set training schedule. Train contest day. The question is, How badly
when you have the energy and the motivation, and rest when you feel you do you want to win that contest? If your
answer isn’t very passionate, you can bet
need it. We’re all individuals. Some of you may get the best results training
that someone out there is putting more
just twice a week; others may thrive on hitting the gym for seven to 10 days effort into his training now than you are,
in a row before taking a breather for a day or two. Listen to your body, and and you will probably have to watch as
pay close attention to how you feel. It could make a big difference over the his hand is held up in victory, not yours.
That contest won’t be won on that day.
long haul when it comes to maximizing your muscular potential. It’s being won or lost right now.
—Ron Harris —Ron Harris
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MASS MOVES
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Odd Lifts for Back-Blasting Variety
The back is my favorite with elbows flared wide—a high
bodypart to train. I have dozens row. That hits the upper back and
of reasons, but what comes to rear delts hard and is a staple of
mind first is that it’s one heck of powerlifters.
a strong group of muscles, and Cable pullovers. Not the
nothing is cooler than a thick, oddest of the odd but some
wide back. The variety of move thing you don’t see every day,
ments you can use means you these are also known as stiff-arm
never get bored. pulldowns. Stand in front of an
With so many exercises to overhead cable stack and use
choose from, it seems a shame either a rope or straight bar. To
to stick with only a few. Go into do the lift correctly, stand back far
any gym, however, and you’ll enough to get a prestretch in your
see the same old same old: lats; slowly bring the bar down
pulldowns, cable rows, barbell to your upper thighs with only a
rows, maybe chins and deadlifts slight bend at your elbows. Hold
if the trainees are putting some for a contraction and release back
effort into the session. to the top. Feel the stretch and
Now, there’s nothing wrong move to rep number two. I prefer
with those movements. In fact, pullovers done on a Nautilus ma
if you’re trying to add size, chine, but many gyms don’t have
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High Reps vs. Low Reps Hormones during training: young and old
One reason muscle mass declines with age is that the onds between
various anabolic hormones, such as testosterone and growth sets. They also
hormone, decline, while the catabolic hormones—mainly participated
cortisol—rise. You have two options for dealing with signifi in a control
cant body changes like that. You can supplement the miss session, in
ing hormones, or you can exercise. Weight training can help which they
maintain much of your anabolic hormone output. didn’t exercise
It becomes increasingly difficult, however, to train the same but sat quietly
way at 40 as you did at 20. Trust me: It’s the voice of experi while blood
ence talking. If I were to attempt to lift the kind of weight now was drawn at
that I did when I was in my 20s, I’d probably injure myself. the same inter
Certain exercises I just don’t do anymore because they’re too vals as during
risky. exercise.
Years ago I interviewed Al Beckles, who was still compet Measure
ing successfully at the pro level in bodybuilding, defeating ments included
men half his age. At the time, Beckles claimed to be nearly hormone and
50 years old. I asked him how he dealt with injuries, and he blood lactate
replied that he didn’t have any. He explained that he’d devel levels before,
oped his considerable muscle mass through years of heavy immediately
training; indeed, he’d started out as an Olympic lifter in Great after and 15
Britain. When he reached 40, though, he changed his training minutes fol
style. Instead of constant heavy training, he used moderately lowing the Albert Beckles changed his heavy
Neveux
heavy weights and higher reps. According to Beckles, that workout. The training style when he hit 40.
relieved the strain on his joints and enabled him to continue lactate in
to train hard. creased in both groups, with the highest levels in the younger
A recent study confirms many of Beckle’s empirical obser men. Testosterone and cortisol were higher in both groups
vations. Two groups of men, one young (average age 23) and right after and 15 minutes after the workout compared to the
one older (average age 69), both with training experience, inactive control measurements, showing that the exercise
used a “strength endurance” program, lifting weights equal to had a definite effect on hormone release. Growth hormone
60 percent of one-rep maximum for 15 reps a set. They did increased in both the young and old, with the younger men
six exercises for both upper and lower body, resting 90 sec showing greater amounts.
The study shows that you
METABOLIC MOMENTUM can get much of the benefit of
lifting heavy weights with lighter
Pain to Gain to eight weeks. If you believe you need to do that, call (401)
294-2066 and order my liver cleanse.
If you still have pain after a liver cleanse, consider a food
allergy panel. In many individuals a food allergy mani
Q: I’ve had periodic elbow soreness over the years fests as tendinitis. I had elbow pain like yours for years, no
from training. A couple of sportsmedicine doctors matter what I did. Even the lightest weight would make
said that it’s inflammation caused by years of heavy me cringe. Once I figured out I was allergic to wheat and
training. Can you suggest anything other than glu stopped eating all gluten-containing products, my elbow
cosamine and chondroitin, fish oil and vitamin C pain disappeared five days later and never came back.
that I should be taking to help alleviate it? Q: Coach, there’s very little written on the best
way to warm up for strength training. Any ideas on
A: While nutrition may help, you have to look also at
where I could get information on that topic?
soft-tissue alignment and/or training technique. Many
times nutrition won’t relieve elbow pain. That’s when you A: You’re right. There’s not much devoted to that topic. A
should try a qualified soft-tissue practitioner, familiar with few weeks ago my colleague John Paul Cantarazzo released
weight training, to treat the problem. a DVD called “Warm Up for Strength Training.” It shows
Nutritionwise, I recommend fish oils and C3-curcumin a plethora of warmup tools ranging from Swiss balls to
for inflammation of the elbows. Take anywhere from 15 to foam rollers to, of course, free weights. It addresses various
45 grams a day of fish oil, in divided doses, depending how methods of warming up, from the correct forms of stretch
lean you are, and nine to 15 capsules a day of curcumin, ing to dynamic movements using the pendulum approach.
depending on the degree of inflammation. That should The DVD can be used by the neophyte lifter or the expe
lower the inflammation. I recommend glucosamine and rienced strength coach, as it shows many techniques that
chondroitin products only if the bones are affected, not for I’m sure many of my colleagues are not aware of. To pur
tendinitis. Long-term use of glucosamine and chondroitin chase John’s DVD, go to www.StrengthWarmup.com.
use can interfere with insulin sensitivity. Performing the techniques illustrated on the DVD will
boost your chances of remaining
injury free and enable you to use
greater loads in training.
Q: Why do you advocate so
many long-range deadlifts?
A: I have always been a be
liever in long-range movements
for maximum benefits in the
training room. I was first exposed
to that concept by Terry Hadlow,
who in the ’80s was the only
non–Communist bloc weight-
lifter ranked in the top eight
in the world, which back then
would have been the equivalent
of Guatemala having a football
team in the Super Bowl.
The man was brutally strong,
particularly in his lower back. He
gave credit to the coach he had in
his teenage years, who had him
do deadlifts using only 25-pound
metal plates to force a greater
range than the standard 45s.
Of course, a simpler solution
is to use a platform, one basically
the same size as a case of soda.
Neveux \ Model: Jeff Hammond
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colors. For example, the first product may have five to six seminars and methods,
flavonoids like limonene, which means the base color is visit www.CharlesPoliquin
yellow. The next eight days we switch to purple, so we use a .net. Also, see his ad on Charles Poliquin
formula that has grapeseed extract, bilberry, and so on. page 185. IM
w w w. C h a r l e s P o l i q u i n . n e t
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This product is not intended to diagnose, treat, cure or prevent any disease.
Nutrition With a Get-Big Mission
Testosterone. Testosterone is the has no effect on cortisol. Having carbs with other
hormone that most people think has the during training, however, seems to blunt anabolic hor
most potent anabolic effect in muscle. the cortisol response. One study found mones, such
The well-known effects of anabolic ste- that taking in carbs during a weight as testoster
roid drugs, which are synthetic versions workout led to an increase in muscle one and GH.
of testosterone designed to increase its size ascribed to lowered cortisol levels. All three offer
anabolic effects, illustrate the point. Trouble is, chowing down carbs during synergistic
You’d think that eating promotes a training blunts the use of fat as fuel. You effects. GH
rise in testosterone, but the opposite is also need to limit the carbs to prevent tends to raise
the case. Testosterone tends to drop possible gastrointestinal problems such blood glucose
after meals, while cortisol rises. Exactly as nausea. That means a workout drink levels, while
why isn’t clear. The lowered testoster- should contain no more than 8 percent insulin lowers
one may reflect an increase in cellular carbs, along with some electrolytes, it. GH primar PS controls cortisol.
uptake. Exercise promotes an increase meaning minerals, to promote greater ily promotes muscle protein synthesis,
in androgen receptors, which interact fluid uptake. Adding amino acids or while insulin prevents muscle protein
with Big T at the cellular level and thus protein to the drink is useless, since breakdown and opposes the activity of
diminish it in the blood. no muscle protein synthesis occurs cortisol. Insulin also promotes amino
Other studies show that certain during training and protein is used as acid uptake into muscle, glycogen
types of fat can influence testosterone a fuel source only after available carb replenishment and creatine uptake.
levels. Eating saturated fat depresses sources—glycogen and blood glu- Most bodybuilders don’t re-
them for about two hours after the cose—begin to dwindle. alize that insulin has anabolic
meal. Yet saturated fat maintains From a supplemental stand- effects in muscle only in the
testosterone levels in the body. point, phosphatidylserine has presence of an abundance of
So do monounsaturated fats, been shown in several studies to amino acids. That explains the main
such as those found in olive oil lower exercise-induced cortisol mechanism of protein-and-carb drinks
and avocados. Lowering fat intake levels by an average of 30 per- consumed before and after training.
to less than 20 percent of daily calories cent. The effect is thought to be due The combination boosts insulin release
leads to a significant drop in blood tes- to PS’s blunting of ACTH, the hormone more than either nutrient alone. Taken
tosterone. Omega-3 fatty acids, found that controls cortisol release from the before training, that type of drink inter-
in fish, nuts and other foods, lower cortex portion of the adrenal glands. acts with exercise, since the increased
total testosterone but don’t affect Some recent blood flow also boosts amino acid entry
other hormones, including the ac studies have into muscle. Adding the branched-chain
tive, or free, form of testosterone found no effect amino acid leucine to the mix further
and estrogen. of PS on corti- boosts the way the drink affects muscle
Cortisol. When cortisol levels sol but did find protein synthesis, leading to definite
are high, levels of anabolic hor that it extended anabolic effects in muscle.
mones, such as GH and testos exercise endur- —Jerry Brainum
terone, are low and vice versa. ance.
For muscle growth it’s best to Insulin.
limit the release of cortisol, the Although most References
body’s primary catabolic hor associated with
mone. glucose uptake 1 Volek, J., et al. (2006). Diet, ex-
Several studies have shown into cells, insulin ercise, and hormone interactions
that carbohydrates may blunt is a potent ana- in skeletal muscle. Hormone Res.
cortisol release during exercise. bolic hormone. 66(supp1):17-21.
Experiments involving weight That explains 2 Harber, M.P., et al. (2005). Effects
training, however, have dem why healthy of dietary carbohydrate restriction with
onstrated that having a protein- bodybuilders high protein intake on protein metabo
and-carb drink before and after often use insulin lism and the somatotropic axis. J Clin
training influences GH levels but in combination Endocrin Metabo. 90:5175-81.
NUTRITION NOTES
Food Facts
That can affect your
workouts, weight and wellness
Orange juice
should be a part
of your breakfast.
A study from
Vanderbilt Uni
versity showed
that drinking
three glasses of
fruit or vegetable
juice every week
cut the risk of
memory loss by
76 percent.
Trans
fats are
bad for your
heart, and
they may
WARRIOR NUTRITION AND EXERCISE release more
calories than
other types of fat. In a new study
Better Body With Probiotics monkeys gained three times more
bodyfat on an 8 percent trans fat diet
than others fed the same calories
Probiotics are the friendly (beneficial) bacteria in your digestive tract. without any trans fat.
They’re necessary for healthy digestion and may be the first line of de Resveratrol,
fense in preventing disease. the compound in
The main function of probiotics is to aid in the efficient absorption of red wine believed to
food, vitamins and minerals. They secrete antibiotic substances that de be responsible for
its health benefits,
stroy harmful bacteria, yeast and parasites and thereby help you digest
appears to boost
and assimilate your food (and so use protein optimally). endurance. A study
The human gastrointestinal tract is supposed to contain 85 percent published in Cell
“good” bacteria and 15 percent found that resvera
“bad” bacteria. Unfortunately, many trol-supplemented
Westerners today have the opposite mice could run
ratio. When our ancestors ate fresh double the distance of the mice not
given the supplement.
plants hundreds and thousands of Vitamin D
years ago, they unknowingly took deficiency may
in large amounts of the beneficial be one of the
microorganisms. With the advent of biggest cancer
modern farming techniques, which triggers. More
use pesticides, herbicides and fungi than 1,000
studies show
cides, however, the essential microorganisms have been greatly depleted
a link between
from our food supply. Therefore, supplementation is often needed. a lower risk of cancer and vitamin D.
—Ori Hofmekler In fact, low levels of vitamin D may
produce up to a 70 percent increase
Editor’s note: Ori Hofmekler is the author of in the risk for prostate cancer and
the books The Warrior Diet and Maximum Muscle & double the risk of colon cancer. Get
Minimum Fat, published by Dragon Door Publications some sunshine so your body can
make more vitamin D—and/or use
(www.dragondoor.com). For more information or for
supplements.
a consultation, contact him at ori@warriordiet.com, —Becky Holman
www.warriordiet.com or by phone at (866) WAR-DIET. www.X-tremeLean.com
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Becky Holman. but may result in the premature
What about egg protein? Eggs have been champi degradation of the product. Note
oned as the perfect food, so having some egg aminos that a high level of furosine re
in the mix complements the other two proteins perfectly. duces the availability of the other
A fast/slow combo protein, like Muscle-Link’s Pro-Fusion (a fusion of the above three proteins, leading to poorer nutri
proteins), is great for quick between-meal feedings, as an amino supercharger taken tional effect.
with solid-food meals and as a preworkout shake. It’s also great before bed, as the —Jerry Brainum
slow-releasing casein feeds your recovering muscle through the night. (It was my choice
during my body transformation process; visit www.X-tremeLean.com for more on that.) Henares-Rufian, J.A., et
High-protein diets stimulate the metabolism and reduce hunger on low-calorie fat al. (2006). Assessing nutri
loss-style diets, and an anabolic/anticatabolic mix extends both of those effects. You tional quality of milk-based sport
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boosts. by furosine. Food Chemistry.
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w w w. I ro n M a n M a g a z i n e . c o m
Decline
extensions
hit all three
triceps heads compound, moves, so they have the
hard, while most potential for force generation,
the flat-bench a key component of hypertrophic
version is stimulation.
less efficient, Then we move to a more isolated
giving less of exercise, either a contracted- or
a blast to two etch-position movement. We do
of the heads. two sets separated by a 20-second
est—as in Dante’s DoggCrapp
method. The first set we do 10 to
12 reps. Then we reduce the weight
during our 20-second rest and crank
out 13 to 15 reps—usually adding an
X Fade at the end. That means we
do X Reps in the contracted position
followed immediately by X Reps in
the semistretch position. Talk about
a killer burn and pump!
After that we do a final set on
the missing-position exercise for
around eight reps, with X Reps or an
X-hybrid technique. A good exam
ple is triceps. Here’s our current
Model: Idrise W
program (M = midrange, S = stretch,
C = contracted):
M: Decline extensions 2 x 7-9
higher reps on endur S: Rope pushouts
ented muscles like calves, abs and (MRR/P; drop) 2 x 10-12, 13-15
forearms. C: Dips or pushdowns 1 x 8-10
Shock. Here you put your mus
Rep Range. For the first exercise cles through the meat grinder That’s not a lot of sets, but when
you pick a weight that lets you get with supersets, drop sets and so you add X Reps and X-hybrid tech
seven to nine reps. For the second on. Reps for most muscles stay in niques, the ache and pump are
exercise you do 10 to 12 reps. On the eight-to-10 range, but extend- outrageous. We smack the target
the third exercise you move the ed-set techniques are a must. muscle down with intensity and
rep range up to the high-end of efficiency.
Whew! Now that the Some bodyparts get a slightly
preliminaries are out of different attack, such as superset
We’ve the way, let’s get to the ting two exercises for the MRR/P
swapped meat of the issue this rep-out sets on the second exercise.
Smith- month—our custom A good example of that is lats:
machine Rep Range workouts (we
incline M: Pulldowns 2 x 7-9
explained Power last
presses Superset (20-second rest)
month; Shock will be
for incline S/C: Machine
next month). We’re not
dumbbell pullovers 1 x 10-12
quite following the above
C: Rope rows 1 x 13-15
presses. description of RR, but it’s
C: Undergrip pulldowns 1 x 8-10
close.
And for multiheaded bodyparts
Rep Range we sometimes add exercises to
cover all areas. A good example is
Redux our delt workout:
M: Smith-machine wide-grip
We’re starting every
upright rows 2 x 7-9
bodypart with a big,
C: Seated laterals
midrange movement,
(MRR/P; drop) 2 x 10-12, 13-15
usually doing two sets of
M: Smith-machine behind
seven to nine reps, and
the-neck presses 2 x 7-9
we add X Reps and/or a
C: Bent-over laterals
Static X to the second set.
(MRR/P; drop) 2 x 10-12, 13-15
Remember, midrange ex
S: One-arm cable laterals 1 x 8-10
ercises are multijoint, or
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One-arm leaning laterals. Coleman’s, a man whose traps are coming on the market, many train
For these you hold a dumbbell in so large that they seem to insert into ees are asking us what we’re taking
one hand and grab an upright with his eardrums. You place a loaded or plan to take as we move into our
your free hand, keeping your feet barbell on the long pins of a power ripping phase. Here’s a rundown.
next to the base. Then you extend rack set at about knee level. Stand
your support arm so you’re leaning in front of the bar facing away from Protein. To build muscle you
out at an angle. Now do one-arm it. Squat down and grab the bar gotta have excess protein—no nega
laterals. With your torso angled, you so you’re holding it at your upper tive nitrogen balance. Whey and ca
get the upper range of medial-head hamstrings. Now shrug. It’s a unique sein, which are dairy products, plus
contraction. We often superset these contraction angle for traps. We like eggs, which are a superb food, work
with one-arm cable laterals to end to do these as part of a superset with synergistically, so we use a combi
our delt workout—getting a super dumbbell shrugs. nation powder. Muscle-Link’s Pro-
stretch on the cable move and a Fusion has whey, micellar casein
searing upper-end contraction with
the leaning laterals.
Size Surge and egg protein in abundance—and
only six grams of carbs per serving.
Supplements Whey gives you a fast anabolic blast,
Behind-the-back barbell while casein’s slow release comple
shrugs. This is a favorite of Ronnie With so many new supplements ments it with (continued on page 74)
(continued from page 68) an anticata doing any type of cardio. Plus, we nontraining individuals because
bolic effect. We use a few scoops keep a big bowl of amino acid caps they’ve adapted to intense train
between solid-food meals, usually handy so we can grab three or four ing. Scientists surmise that because
midmorning and midafternoon. Its whenever we think about it to keep they do so many pain-zone sets,
fast/slow combo also makes it per our nitrogen balance positive. You the biggest bodybuilders stockpile
fect for before bed—to feed growing may recall that the amino acid carnosine—to help them get bigger
muscles while you sleep. Once we leucine has been shown in recent and stronger. Beta-alanine converts
start our ripping phase, however, studies to have the most anabolic to carnosine, so by taking it you load
we stop all food intake at 7 p.m., so effects on muscle hypertrophy, and your muscle tissue with carnosine,
no before-bed shake. We swallow it’s prevalent in most BCAA supple which will help you power further
amino capsules instead. ments. into the growth zone on work sets.
We began taking Red Dragon in
Branched-chain amino acids. Beta-alanine. Study after new its beta-test form last year and got
Studies show that taking about five study shows that carnosine in exceptional results. Our strength
grams of BCAAs before an intense muscle tissue provides a buffering kept moving forward at almost every
workout can curb the release of cor effect, which allows you to grind workout. Now that our calorie cuts
tisol, the stress hormone that eats out more growth reps—and X Reps. are starting, it will play a big part in
muscle tissue. For the same reason The biggest bodybuilders have more keeping our intensity in the growth
we also like to take BCAAs before than twice the carnosine levels of zone. New studies have shown that
Critical Mass
Bodybuilding
Bash
Q: I’ve been reading IRON MAN for more than 20
years, and I’ve enjoyed your training and nutrition
insights. They’ve helped me build a stage-worthy method of discovery and betterment of self. Don’t get me
physique, and I love how you’ve taken Postions-of- wrong; I still follow the competitive side, checking out who
Flexion training to the next level and merged it with wins what and marveling at the incredible mass so many of
X Reps. One thing I’ve been curious about is that you today’s champs have. (I even take my daughters and their
used to do a lot of bodybuilding-contest reports. In friends to the IM Pro every year.) But due to genetics—not
recent years you seem to be mum about the com to mention other extenuating circumstances—I don’t en
petitive scene. Why? tertain the idea that I could ever get to that level.
You could say I’m more into bodybuilding for the health
A: As Body for Life author Bill Phillips once said, most of it, self-improvement and accomplishment these days,
fans in the audience at bodybuilding contests have hopes which usually happens to those of us who are still lifting in
of someday being onstage or are already involved in com middle age. Of course, I’m still trying to build more muscle.
peting. In other words, identifying with the competitors is Am I happy with the state of competitive bodybuilding?
what makes it interesting. I found that to be true during my No, but that’s a subject for another time and place. (Don’t
high school and college years in Texas. I competed, and I get me started!)
went to so many bodybuilding contests that it boggles my
Q: What do you think is more effective for build
mind. No complaints. Those were the days, and my passion
ing muscle in the Positions-of-Flexion exercise
helped me get my dream job as editor of IRON MAN maga
sequence after the first midrange movement? A
zine (newspaper experience and a journalism degree didn’t
stretch movement to activate the myotatic reflex?
hurt either).
That would better set up the fibers for the con
My passion for competitive bodybuilding flourished
tracted-position exercise. Or is it best to follow the
in my first few years with the magazine. I covered and/or
midrange movement with a contracted-position
attended show after show. I went to a number of Mr. Olym
movement and then finish the bodypart with a
pias and Arnold Classics and helped develop and put on
stretch movement?
our show, the IRON MAN Pro—from driving the athletes to
and from the airport and the venue to taking tickets at the A: The original POF sequence was stretch after mid
door to manning booths to loading and unloading trophies. range, to trigger that emergency response and get more
But as I moved into my mid-30s and beyond, I began to see fibers to fire during the contracted-position exercise that
bodybuilding as more of a competition with myself—trying ended the bodypart workout. For example, a POF triceps
to improve every year—as opposed to viewing it as a com workout would be:
petition against others.
Midrange: Close-grip bench presses 2 x 8-12
In other words, for me bodybuilding evolved into a
Stretch: Overhead extensions 1-2 x 8-12
Contracted: One-arm pushdowns 1-2 x 8-12
Steve, his daughters Lindsey and Chelsea and friend Haili
Matsukawa at the ’07 IM Pro. So the overhead extensions, with their extreme
triceps elongation and myotatic reflex action,
heighten fiber activation for the contracted-posi
tion move that follows them, one-arm pushdowns.
Now, however, I’m starting to think that there
may be a better growth response if you do the
stretch-position exercise last, especially if you’re
going to integrate static holds. The rationale is that
the occlusion produced by the contracted-position
exercise will make stretching after it more effec
tive—the target muscle is more pumped, so elon
gating it will expand fiber encasements and may
even facilitate fiber splitting due to more heat and
blood flow.
We’ve been experimenting with that sequence—
midrange, contracted, then stretch—and getting
good gains. In the triceps routine above you’d do
close-grip bench presses first and one-arm push
Fredrick
447-0008 or www
Incline situps 2 sets
.Home-Gymcom.
Total number of sets: 25
IM John Hansen
John@NaturalOlympia.com
myths.
Many, for example, think that in high-intensity exercise. Soviet percent.2 A study published in 2000
creatine was unknown prior to its athletes got small vials containing found that when six subjects took 20
introduction to the athletic world in creatine phosphate, which they took grams of creatine, growth hormone
the early 1990s. In fact, creatine was prior to competition. release rose by 83 percent, mainly
discovered back in 1832, although during the last four hours of the ex
its mechanisms were not fully ap periment.3 In a later study, creatine
preciated until a century later. The What Is Creatine? didn’t add any hormonal effects to a
first evidence that creatine has weight-training session.4 More re
something to do with exercise oc Creatine is a by-product of amino cent evidence, however, shows that
curred in 1847, when active foxes acid metabolism, synthesized in using creatine supplements, when
were found to contain 10 times the liver, kidneys and pancreas combined with exercise, increases
more creatine in their bodies than from the amino acid precursors the activity of IGF-1, which has
inactive animals. arginine, methionine and glycine. anabolic effects in muscle.5
We may have beaten the Russians The body synthesizes about a gram
to the moon in 1969, but they were a day of creatine, and most people,
already giving creatine to their elite especially those who eat red meat, To Load or
athletes that year. The pioneering get another gram a day from food. Not to Load?
Studies
show that
95 percent
of creatine
in the body
is stored
in skeletal
muscle.
which can
help skin
cells.
(continued on from page 105) includ The side effect most often linked the other hand, with normal kidney
ing cancer and cardiovascular and to creatine relates to its effect on function and copious fluid intake,
brain diseases. Creatine provides kidney function. Some isolated the body has no problems handling
some direct antioxidant activity, es reports of kidney failure in creatine creatinine, even the higher than
pecially against a noxious free radi users have led to the notion that usual levels that are produced by
cal called the hydroxy radical, which creatine is toxic to the kidneys. creatine supplementation. Inter
is implicated in many diseases.8 That’s been investigated and de estingly, much renal pathology is
Another recent study showed that bunked by a number of researchers. related to oxidative reactions, and
by maintaining the energy produc It turned out that those who expe creatinine, like creatine, has some
tion of skin cells, creatine may help rienced kidney-related side effects antioxidant properties, thus pos
prevent skin aging and help protect after creatine use had prior kidney sibly helping protect the kidneys.
the skin from damaging ultraviolet problems. Creatine has even been given to
rays.9 Can creatine cause kidney prob people on dialysis—who already
The synthetic production of lems? The major by-product of have kidney failure.10
creatine yields a number of by- creatine metabolism, creatinine, is Creatine also may help prevent
products, one of which is related a minor irritant of the kidneys. On disease by lowering levels of homo
to cyanide, a deadly poison. They cysteine, a toxic metabolite of the
include creatinine, dicyandamide, amino acid methionine. Homocys
dihydrotrianzines and even arsenic, teine is implicated in such varied
another poison. The by-products diseases as cancer, Alzheimer’s
are removed during the processing disease and heart disease. Using
of creatine supplements, though it’s supplemental creatine lowers blood
hard to tell how much may remain levels of homocysteine by an aver
in any particular supplement. Gen age of 27 percent.
erally, supplements manufactured Creatine has shown preliminary
in the United States and Germany value in the treatment of various
have a strong reputation—a high neuromuscular disorders, in
grade of creatine with no known cluding muscular dystrophy and
impurities. One author a few years amyotrophic lateral sclerosis, or
ago suggested that anyone contem Lou Gehrig’s disease. It stabilizes
plating the use of a creatine product In 1847, active foxes were mitochondria, the portion of the cell
should first contact the manufac found to contain 10 times more where energy is created. Mitochon
turer to obtain a certificate of qual creatine in their bodies than drial dysfunction leads to cellular
ity control. inactive animals. failure. One review even stated that
Studies show
that creatine
blunts the
catabolic
effects of
cortisol, the
hormone that
increases due
to stress.
Neveux \ Model: Hidetada Yamagishi
of satellite cells, which are stem cells creatine’s water-retention proper supplementation. Med Sci Sports
required for both muscle repair and ties. Exer. 37:731-736.
growth.17 Other studies show that While the primary function of 6 Derave, W., et al. (2004). Plasma
creatine blunts the catabolic ef creatine is to provide a backup for guanidino compounds are altered
fects of cortisol on muscle.18 Those maintaining ATP (the immediate by oral creatine supplementation
two effects alone would encourage cellular energy source) activity in in healthy humans. J App Physiol.
muscle growth. Other studies sug cells, it also provides many health 97:852-857.
gest that creatine may help increase benefits that extend beyond its 7 Derave, W., et al. (2007). Oral
fter a fruitful off-season in which To each his own would normally be the case,
I’d built some good size and but not with Randy and his magazines. He s
strength, it was time to lean never content to merely read them; he also feels
out for the summer and, more the need to engage me in discussions about
important, for my contest in every little thing on the pages before him. It s
September. That meant that the same thing every time. He calls my name,
cardio, which had been mini and I ignore him, pretending I can t hear him
mal during those cold months of heavy lifting over my headphones. That buys me only about
and stuffing my face with obscene amounts of two seconds of peace before he taps me on
food, was back as a regular part of my workout the shoulder. Sighing to show that I’d much
regimen. Randy, my protégé and copycat, was rather be listening to good tunes than debat
also doing cardio. Of course, his only motiva ing someone s calf routine or whether beef is
tion was to, and I quote, make all the babes a better protein source than chicken, I remove
drool over my six-pack at Hampton Beach this the headphones from the ear facing him and
summer. I’ll be sure to bring some Kleenex say, What?”
along and walk 10 steps behind him, dabbing Today he was really eager to talk, which had
away at all the excess saliva on the chins of his to mean he d been looking over the latest gos
female admirers. sip and news items about the pro bodybuild
Randy preferred to walk fast on the tread ers. “Did you hear about (blank)? He just got
mill; I like the Precor elliptical runner, as it s busted again for receiving steroids from China
easier on my knees. The two are right next in the mail! And (blank) just got out of jail for
to each other in my gym. We re also differ steroids.
ent when it comes to what we do while we He flipped a few more pages in the gossip
perform our cardio. I put my headphones on section. “(Blank) just left his wife and kids,
and blast my MP3 player, with plenty of tunes and now he s with this bimbo fitness pro, he
from bands like Disturbed, Marilyn Manson continued, and online last night they were
and Godsmack. There may also be some tracks talking about how (blank) looked so bad at his
from less macho musicians, such as Avril Levi last show because he s a big Nubain addict. Can
gne and Britney Spears, but you don t need to you believe these frigging guys?” Clearly, he was
know that. Randy prefers to read, and his gym waiting for some reaction from me and said the
bag is always full of dog-eared bodybuilding last with genuine disgust: “Some role models
Model: Craig Titus
magazine he pores over as he sweats and burns they are. Doesn t it piss you off?”
fat. “No, I honestly don t (continued on page 120)
PUSHDOWNS SHRUGS
Model: Nathan Detracy
MACHINE SQUATS
LATERAL RAISES
Round 1
A1: Chest, delts, triceps
Incline presses, lateral raises,
rear lateral raises, close-grip bench
presses
Model: Sagi Kalev
Seated leg curls, seated calf rais posterior heads, so I added some.
es, squats I also included some direct trape
zius work, which I did on back days
when I didn’t deadlift.
Round 2 For most dumbbell work,
B1: Chest, delts, triceps namely, lateral and curl exercises, I
Bench presses, seated Arnold often reduced the poundage—drop
presses, rope pushdowns sets—instead of keeping the weight
B2: Back, traps, biceps the same. The reason was to reduce
Pulldowns, cable rows, shrugs, the possibility of injury. I found it
preacher curls unwise to use exercises like lateral
B3: Legs (continued on page 134)
Standing calf raises, hack squats,
adductor ma
chine, lying leg STANDING CALF RAISES
curls
Round 3
C1: Chest,
delts, triceps
Hammer
incline presses,
seated overhead
presses, dips
C2: Back,
traps, biceps
EZ-curl-bar
curls, Zottman
curls, chins,
deadlifts
C3: Legs
Stiff-legged
deadlifts, leg
press calf raises,
leg presses
I changed a
couple of things.
The program
didn’t include
much direct
deltoid work for
the medial and
Nutrition
A specific aspect of D.C. train
ing is nutrition and, in particular,
protein. Excess protein is the key
to repair, recovery and mass devel
opment. Most information on the
D.C. diet recommends roughly two
grams of protein for each pound
you weigh.
I was getting roughly 1.5 to two
grams of protein per pound of
bodyweight every day. That’s a good
guideline.
Supplementation was basic. My
supplements included various pro
tein drinks, some thermogenics,
glutamine, flaxseed oil and multivi
tamins and minerals. No pro-hor
mones or pro-steroids.
Results
I trained on the program consis
PULLDOWNS
tently for nearly eight months. That reps dropping). My take is that D.C. training program—the ability to
was a more than adequate amount training needs to be further modi make it your own.
of time to evaluate its success. fied for contest prep. The other essential ingredient for
My increase in gross weight was Should you use D.C. training all a good training program is that you
a little more than 30 pounds. Lean the time? For mass-gaining cycles, actually perform it. If you don’t go
muscle increase was slightly more it’s a great program; however, if your out and bust your butt in the gym
than 14 pounds. That’s accurate, as goals vary, you should vary your and then provide adequate nutri
I proceeded to diet down to a simi training. tion and
lar condition I was in eight months So, is the D.C. program the best? recovery,
prior. Size increases were visible, Simply put, there isn’t one “best” the pro
although I didn’t measure. training program; however, D.C. gram will
Strength gains were considerable. ranks up there as one of the best be worth
I moved up significantly in each lift methods for building mass that I’ve less. So get
I used. ever experienced. to the gym
My final thought is that D.C. and train
training principles and the various hard!
Conclusion adaptations are excellent for inter
The bottom line is that I was mediate to advanced bodybuilders. Editor’s
very pleased with the results, doing The D.C. style of training is system note:
everything with average supple atic, and it works. If you have a good Mark
mentation and average genetics. base coming into the program— Subsinsky
The program was enjoyable—I liked having lifted for a few years—and has been
Mark Subsinsky
hitting the gym to train that way. good nutrition, you can make some lifting
Do I think I could have made significant gains. weights
similar results with other training You can stay with a traditional since his high school years in the
methods? No, not as consistently, as D.C. program or follow what I out ’70s. He was educated as a biochem
my past had proven. lined here. Or you can further tinker ist but currently works as a nuclear
Why did I stop? I started a con- with the program and adapt it to fit power plant operator For more of
test-prep diet and found my train your own needs and likes. To me, his articles visit www.Bodybuilding.
ing results diminishing (weights and that’s essential for any successful com. IM
by Cory Crow
Photography by Michael Neveux
“I’m constantly
harping on
kids to look at
bodybuilding from
a month-to-month
perspective, not day
to day.”
(continued on from page 144) we often When the arms match, however, the more motivated if you focus on
forget that the triceps makes up a deltoids flow into cannonball biceps making long-term improvements.”
large majority of the arm mass. The set off by hanging triceps. The result In our “fast-food” world that’s a
biceps are what we want to see— is a physique that is awesome to be philosophy that would benefit many
what we want to build—sometimes hold. In Omar’s case that physique areas of life, not just bodybuilding.
to the exclusion of other muscle is big—around 6’1” big. I caught up with Omar on Tues
groups. In detailing his chest routine in day, four days out from the IM Pro.
It was with that thought in mind the January ’07 IRON MAN, Omar His final biceps workout was sched
that I contacted IFBB rookie pro explained that he took things slow uled for that evening, so the topic
Omar Deckard in the week just be and steady when building his pecs. was on his mind. It was his last day
fore he made his professional debut His philosophy for biceps is much of extreme carb depletion, and he
at the IRON MAN, in Pasadena, the same: Take it slow and build had some filling out to look forward
California. I wanted to give read quality muscle. “I’m constantly to over the next couple of days, a
ers some insight into how the pros harping on the kids to look at body process that would be closely moni
build their mammoth arms. There’s building from a month-to-month tored by bodybuilding nutritionist
no hiding weak arms on a pro stage. perspective, not day by day,” Deck Hany Rambod. One thing about
If they’re out of balance with the ard said. “You’ve got plenty of time Omar: He loves to talk about body
rest of the physique, it’s obvious. to build your physique and will stay building, carb depleted or not.
“The biceps is a
relatively small
muscle than can
reach its capacity
without extremely
heavy weight.”
Preacher Curls
“I do preacher curls just to get
blood into the biceps before I start
working on them,” Omar said. Be
cause of that, the weight he uses
isn’t as important as is keeping a
medium rep speed and ensuring
that he works through a full range
of motion on every rep. All too often
he sees novice lifters starting off too
heavy. “I try to help them, especially
the new lifters. When I was younger,
there wasn’t anyone around to guide
me, so I learned by doing and read
ing.”
The warmup was something
Omar learned from bodybuilding
books as a young man, and he be
lieves in it firmly today. He also be
lieves that novice lifters should read
all of the bodybuilding books and
publications they can. “There’s all
kinds of information out there if you
want to learn; you just have to be
willing to go and get it.” His advice
to new lifters is to use a weight on
the preacher curls that just flushes
the muscle; don’t worry about wear
ing it out—that comes next.
is a relatively small muscle that the amount of weight he chooses Omar focuses on lifting
can reach its capacity without ex for every set. Egos and pride often
tremely heavy weight.” His weights make for torn muscles caused by a comfortable weight
are based largely on feel, as is the excess weight or bad form. A muscle designed to stimulate the
rep range. Omar tries to ensure that that’s broken won’t grow, and a
’
muscle in a variety of ways.
’
’
’
“
“
’ -
’
attain a
better shape
*Depending on how
to his biceps.
or all lifters his body feels, Omar
d suggests occasionally takes a
cises
k the best and second day off to en
“ oo sure complete recov
ernight
ernight. ery. The second day off
n about your is always taken in con
eact to differ-
ks and junction with the first
” one and never between
ON
ookies the three working
was heading to the gym to give his
was
days—barring illness.
ed, but feeling
’ ever felt leading up
had a good support
itionist Webcast as Omar climbed up on a
’ wife and his pro stage for the first time. Deckard
ew knew that he had to hit the gym and
, who would be watching via get in one last workout, because he
could be the guy who would lead off
“Take your time and learn the show—with his 6’1” frame and
your biceps and how they 265 pounds squeezing into a front
double-biceps.
react to different lifts. Then
take what works, and use Editor’s note: Omar Deckard
can be reached for guest posing and
that to grow.” sponsorships at omardeckard2@
yahoo.com. IM
tissue you have available for contraction, the greater strength you
(continued from page 159) When with the muscle fibers it supplies, is brain sends a weak signal down the
a nerve nears a muscle, the nerve called a motor unit. nerve, and only a small percentage
splits into many tiny branches. Each Not all motor units are activated of the total motor units are acti
branch supplies a number of muscle with every contraction. If a gentle, vated. If a strong, fast contraction
fibers. The nerve branch, together slow contraction is needed, the is needed, the brain sends a strong
signal, activating a larger percentage
Past Nervous System Failure for Bigger Muscle Gains of the total motor units. The brain
has a great deal of control over the
Your nervous system is preventing you from growing. Why? It doesn t number of motor units it can acti
want you to get hurt. It prevents you from overexerting, and it s also a vate, which is why the same muscles
roadblock to unnecessary muscle, which the body perceives as excess that can do a quarter-ton deadlift
baggage. But we want more muscle, so we have to figure out ways to get can also perform delicate surgery.
past nervous system failure. Total strength is related to total
Training consistently enables you to gain more neuromuscular effi muscle mass: The more muscle
ciency, but scientists say that only 30 percent of the available fast-twitch tissue you have available for con
fibers ever engage in any one all-out set. The nervous system fizzles way traction, the greater strength you
before total activation (it s that saving-you-from-yourself syndrome). can deliver. That’s only part of the
Right when you re on the verge of max growth stimulation in any set, story, however. Even with substan
your nervous system short-circuits. The nerve of that CNS! tial muscle mass, if you can activate
During a set, the size principle of muscle fiber activation sets the stage only a small percentage of total
for order of recruitment. On the first few easy reps, the low-threshold motor units, your strength will be
motor units fire. As the set gets harder, the mediums engage. Finally, limited. That’s where nervous sys
near the end of the set, the high-threshold motor units kick in. Those tem adaptations come in: Intense
highs are the ones with the most growth-stimulation potential, but right training increases how much of that
as they start to activate, your nervous system craps out, and you re left muscle mass you can activate for a
with the vast majority of your fast-twitch fibers unused. How do you get contraction, how frequently you can
around that to make the set more productive in the growth-stimulation get individual motor units to fire
department? There are a few ways: and how long each motor unit can
1) Forced reps. When you hit exhaustion, your training partner can sustain a contraction. Those chang
apply just enough help to get you through a few more reps. Forced reps es lay the groundwork for mass-
could be called nervous system helpers, but there s also a lot of waste building, high-intensity workouts.
and unbalanced loading and unloading throughout each forced rep—
which can actually overstress the nervous and endocrine systems. Increased Muscle
2) Drop set. When you hit exhaustion, reduce the poundage and
Activation
continue with more reps immediately. That will engage a few more fibers
in the second phase, as the recruitment pattern changes. Most of the evidence for nervous
3) Rest/pause. At the end of a set, rest for 10 to 20 seconds, then system adaptations to exercise has
continue. The break will let energy substrates recharge to a degree and come from electromyographic stud
regenerate nervous system activity. ies. EMGs measure the electrical
4) X Reps. At exhaustion move the resistance to a point on the stroke activity of a muscle. Because muscle
at which the target muscle is slightly elongated, such as near the bot contraction is an electrical process,
tom of an incline press or leg extension, and continue with eight-inch the stronger the signal from the
partial movements. That s the max-force point for the target muscle and brain to contract, the greater the
enables more fibers to fire. When no more partials are possible (you may electrical activity in muscle.
need help from a partner to get more than a couple), hold the resistance Though not all motor units are
in the semistretch position and force the muscle to continue to fire. That activated with every contraction,
improves neuromuscular efficiency and triggers more fiber activation training increases the maximum
and mass stimulation. X Reps are much more effective than full-range number of motor units that can be
forced reps because of the concentrated movement at the max-force activated during a contraction. So
point—there s no imprecise unloading over a long stroke, which has your strength increases.
been shown in research studies to cause cortisol, a muscle-eating stress How does training increase motor
hormone, to skyrocket. unit activation? Untrained people
—Steve Holman may have either some kind of motor
www.X-Rep.com unit inhibition or insufficient moti
vation that prevents full activation
under normal circumstances.
mass you can activate for a contraction, how Prolonged Motor Unit
frequently you can get individual motor units Contraction
to fire and how long each motor unit can The third neurological adapta
tion to exercise is an increase in how
sustain a contraction. long each motor unit can sustain a
contraction. While a motor unit may
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performance of specified
movements somehow
“I’m ver
competitive.
Once I
decide I want
something,
I don’
anything stop
me. If I have to
train harder
train harder
boxing again.
Chest
“It’s about Incline dumbbell presses
concentration. Flat-bench dumbbell
presses
You have to Incline flyes
be totally Flat-bench flyes
focused in your
workouts and Biceps
let nothing Barbell curls
Preacher curls
stand in your One-arm dumbbell curls
way.”
Back
Pullups (5 sets)
Seated cable rows
Pulldowns
Bent-over rows
Dumbbell rows
Shoulders
best-developed bodyparts. To do to twice in eight days, and it’s Seated dumbbell presses
more for them would be wasted ef worked well. Front raises
fort and simply cut into my recovery ML: I think you need to train Lateral raises
ability. slightly more frequently than once Rear-delt-machine laterals
a week, especially if you’re drug- Shrugs
DY: How do you organize your free. [Note: Michael’s complete
training week? routine is at right.] Triceps
ML: Like this: Pushdowns
DY: What about cardio? Reverse pushdowns
Monday: Back, Triceps ML: None. Dips
Tuesday: Chest, Biceps DY: Are there any other Quads
Wednesday: Legs training, nutrition, supple Squats
Thursday: Shoulders mentation or cardio strat Legs presses
Friday: Back, Triceps egies that you think are Leg extensions
important to building a great Lunges
body?
The following week continues the ML: Consistency. One day of Hamstrings
sequence, beginning with chest and training, eating right or what Leg curls
biceps. It works out to each body- have-you does not build a great Stiff-legged deadlifts
part getting trained two times every body. It’s all the days, weeks and
eight days rather than one time a months put together over time. Calves
week. Standing calf raises
Editor’s note: To contact Mi
DY: Yes, I follow a similar phi chael Lockett for appearances, Abs
losophy. I found that training training or sponsorship, send e- Roman-chair situps
a bodypart only once a week mail to thebutcher_1982@yahoo
wasn’t enough for me. So I went .com. IM
That s why we use the same speed the muscle engaged and more fast- (force) activation on your first set
on both the positive and negative— twitch fibers firing. and the best hypertrophic (growth)
fast, but not too fast. One and a half stimulation on your second.
seconds up and 1 1/2 seconds down Q: I’m pressed for time, so When you reduce your weight for
is about as fast as you can go with I like the idea of using the ul your second set, you ll feel much
out using momentum; however, you timate exercise for each body more powerful because of that
should move a bit slower on both part [as listed and explained in heightened innervation. That means
phases of the stroke on the first few the e-book The Ultimate Mass you ll glide through the size princi
reps because that s when the muscle Workout]. I’m using one of the ple of fiber recruitment much more
is strongest and can produce more split routines you outline, but readily and activate more growth
force—which could trigger injury. I want to vary the rep range on fibers toward the end of that second,
As the set progresses, your rep my two work sets. My question lighter growth set—especially if you
speed should increase so by the end is, Should I do my higher-rep add X-Rep partials at exhaustion.
of the set you re trying to explode at work set (10 to 12 reps) or my The other reason you should do
the turnaround—without jerking or lower rep set (four to six reps) your heavy set first is that you deal
bouncing. Keep in mind that even first? I know pyramiding is with less fatigue-product accumu
though you re thinking explosive, popular, so I would guess the lation. You want to be as fresh as
the reps will be even slower than higher-rep set. possible so the muscles don t crap
normal due to fatigue. But attempt A: If you do a quick, comprehen out early. Remember, low-rep sets to
ing to move as fast as possible as the sive warmup, you ll be primed for exhaustion cause your central ner
set progresses recruits more high- your heavy set first, which is what vous system to balk very early—an
threshold motor units toward the we recommend. Why the power set emergency shutdown. If you reverse
end of a set. first? The reason is twofold. the order and do your higher-rep
What about X-Rep partials? You First, heavy weights heighten ner set first, residual fatigue products
should still be thinking explosive, vous system response, so you ll be make hitting that CNS wall on your
but with control. Luckily, on most able to activate more fibers on your heavier set happen even sooner.
exercises you won t be able to heave second higher-rep growth-range set, Do your lower rep set first most
or jerk at the X spot, but even if you which should have about 30 sec of the time. You may be asking, But
can, don t do it! Move as fast as pos onds of tension time. That s exactly won t fatigue products accumulate
sible, but stay in control. That keeps what you want—the best strength with that (continued on page 208)
Forced reps
can extend
tension
time on the
muscle;
however,
much of
the range
is wasted
due to
less-than
optimal
force
generation
and
unbalanced
loading and
unloading
Models: Andre and Rune Nielsen
from your
partner.
partial reps to get blood into the down through that eight-inch range your quick-hit workouts with all of
muscle quickly without creating too to exhaustion. Then hold the bar the above. You should see a mind-
much fatigue-product pooling (see right above your pecs for a static blowing, muscle-growing difference
Chapter 12 of 3D MB). hold. immediately.
4) Beyond-exhaustion sets. Keep in mind that when Jonathan
Go past failure on at least one set gained 20 pounds of muscle in 10 Q: You mention the myotatic
per bodypart. A forced rep or two weeks, he was on a two-phase ab reflex in 3D Muscle Building.
can work, but in our opinion, X-Rep breviated program that included I’ve seen it mentioned other
partials that encompass the semi- most of the above—except for X places as a way to get more
stretch, or max-force, point on the Reps, which we hadn t discovered muscle fibers to fire on stretch
stroke are best, followed by a static X yet. He did use a few forced reps, exercises. [Editor s note: To
right at that X spot for more stretch however. We think if hed had X activate the myotatic reflex,
overload. For example, once you Reps, he could ve gained even more use a quick twitch—but not
reach exhaustion on incline presses, muscle. a bounce—to change direc
move the bar to just off your chest Before you consider yourself tions. There s no pause in the
and do partial reps up to just below genetically challenged in the stretch position.] But I’ve also
the halfway point—fire up and muscle-building department, try read about fascial stretching,
Yohimbe
the effects are mild at best, and some studies that have
compared a few of them with placebos have found no
difference.
In an effort to tap into the lucrative fat-loss market,
various companies have produced exotic-sounding com
pounds that are claimed to promote relatively rapid fat
Bodybuilding Pharmacology
idiosyncratic and uncommon. Still, in the body, and curtailing all cortisol Topical fat reduction. Obes Res.
it’s best not to take more than 40 mil synthesis would likely lead to severe Supp4:561S-568S.
ligrams a day. joint pain in most hard-training 2 Sax, L. (1991). Yohimbine does not
Perhaps the best way to use yo bodybuilders. affect fat distribution in men. Int J
himbe for fat loss would be to take it Caffeine is a popular ergogenic aid Obesity. 15:561-565.
in the morning before doing aerobic for athletes and bodybuilders because 3 Ostojic, S. (2006). Yohimbine: the
exercise. Early morning aerobics it promotes alertness and may help effects on body composition and ex
minus food increases fat oxidation increase fat oxidation during exercise. ercise performance in soccer players.
more than usual, and adding yo Other studies show that caffeine may Res Sports Med. 14:289-299.
himbe may increase the effect. increase the potency of muscle con 4 Lovallo, W., et al. (2006). Cortisol
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All-out physical
effort requires
not only ample
psychological
motivation but
physical and
mental courage
as well.
Balik
A: Mike viewed the mind and massive and very strong, I can assure “I assess the power of a will by
body as interrelated. Because high- you that the principle of intensity re how much resistance, pain, torture
intensity muscular contraction fers almost exclusively to the human it endures and knows how to turn
places a large demand on the body’s will and the ability to command your to its advantage.”
limited supply of adaptive energy muscles to contract against the only —Friedrich Nietzsche, The Will
and because the body has been real resistance—your own mind.” to Power
conditioned over time to use such That of course has been a malefac
energy only sparingly as a response tor of human performance for eons Mike’s point is well taken, as
to conditions that are potentially and has been written about and all-out physical effort requires not
life threatening, one’s mind and commented on by everyone from only ample psychological moti
body do everything possible to psychologists and philosophers to vation but physical and mental
prevent conditions from occurring poets and playwrights: courage as well. The mind is im
that would warrant tapping into the mensely capable of aiding muscu
extremely potent but rare supply of “Thus conscience doth make cow lar contractions. The strength of a
energy. As Mike once pointed out: ards of us all.” muscle is directly proportional to
“Lassitude, anxiety and even a —Shakespeare, Hamlet (III.i) its physiological or effective cross
preference for low-intensity work section, which is approximately
outs are manifestations of the “Compared with what we ought to 140 pounds per square inch in the
mind’s disinclination to engage be, we are only half awake. Our fires average male and 105 in the aver
the body in such maximal efforts. are damped, our drafts are checked. age female.1 It’s the pull exerted
Therefore, as your muscles get We are making use of only a small at the point of attachment to the
stronger and stronger, you must part of our possible mental and skeleton. Under normal condi
exercise your will to get stronger physical resources.” tions, however, we can’t produce
apace. Having been successful in my —William James, “The Energies of the physiological maximum. The
efforts to become both muscularly Men” reason, according to physiologist
Arthur Steinhaus, is that we typical vived by being efficient at conserv Mike went on to cite psycholo
ly operate only to our psychological ing energy—rather than dispelling gist and philosopher William James
limit, although it may be extended it. Again, to quote Mike: to the effect that only the “unusual
via excitement, desperation, hyp “Other than in athletic train stimulus” can fill you with the
nosis, insanity or shock therapy. ing and competition, such effort emotional excitement to make the
No doubt most of us have noted a is required only in emergency “‘extra effort’ that will carry you
degree of reluctance to engage in an situations. Only a person fired by a over the dam to optimal training
all-out physical effort; it’s something strong, almost overwhelming sense progress.”3
that we ordinarily avoid. Over the of purpose and meaning will be able That point was verified scientifi
millennia human beings have sur to train with maximum intensity.”2 cally by Dr. Steinhaus more than
50 years ago during experiments
he conducted in order to deter
mine the factors that affected the
The body maximum expression of human
strength. As Steinhaus recalled:
requires a “I came to try a very simple
fairly severe experiment in this area. We pulled
against a scale to measure strength
stimulus to of forearm flexors. Whenever the
bring about second sweep hand came to the
one o’clock position, the individual
physiological was to pull as hard as he could. So
change. we registered a maximal contrac
tion every minute. Then without
warning to the individual we shot
a gun at various times before the
clock came to the pulling position.
Invariably, we found the individual
had more strength after the shot.
We found that the shot about four
seconds before the pull got the
greatest increase. We found the in
crease was sometimes as much as
30 percent. Then we tried yelling.
When they yelled, their strength
was also more than usual. Then we
tried hypnosis. Under hypnosis it
is possible to do away with inhibi
tions. We found up to 50 percent
improvement in strength.... We had
found three ways of crashing the
psychologic [sic] barrier that stops
us in the execution of strength. The
psychologic limit is always short
of the physiologic one. Professor
Hill of England once said that one
of the big differences between the
athlete and the nonathlete is that
the athlete has learned to close
the gap between the psychologic
and physiologic limits. He drives
himself closer to the physiologic
limit.”4
Most trainees, except perhaps
the greatest champions, rarely
Neveux \ Model: Chris Cook
done by applying an exogenous into the subject’s muscles. old friend and sometime training
training method such as forced In 1974, shortly after he returned partner Roger Schwab, currently
reps or negatives to the muscle so to the East Coast from a lengthy proprietor of the hugely success
that contractions can always be trip to Deland, Florida (where he ful Main Line Health and Fitness
maximal—exogenous means exter trained with Casey Viator and talk Center in Pennsylvania. It wasn’t
nal, or initiated from outside the ed training for many months with long before Mentzer told him of
body. Some believe that through Nautilus impresario Arthur Jones), Ziegler’s machine, with the result
normal conscious direction per Mike began to work with Ziegler. As that Schwab decided to check it out
haps only 30 percent of a single he recalled: for himself.
muscle can be stimulated at any “What made Dr. Ziegler even “Mike told me about it, and it
one time. If that limiting factor more interesting was his world-fa sounded very intriguing,” Schwab
could be removed, you would ef mous electronic muscle stimulator. says, “so I went down to see Mike
fectively remove the impediment With the assistance of an electron and Dr. Ziegler once a month, over
to your stimulating closer to 100 ics engineer, Ziegler developed a the course of a year, maybe 10 or
percent of that muscle at one time. machine that could contract any 12 times. The machine was incred
Many years ago John Zeigler, of the body’s skeletal muscles to ible—you could put it on any body-
“Only a person
fired by a
strong, almost
overwhelming
sense of
purpose and
meaning will
be able to train
with maximum
intensity.”
Balik
a physiologist from Olney, Mary varying degrees—including maxi part—and you turned it up and it
land, created a muscle-stimula mal contraction where every fiber would contract the muscle, some
tion machine that was used by of a given muscle is activated. times really intensely. We put it on
champion bodybuilders (such as The Federal Trade Commission our calves and abs, pecs, delts and
Mike and Ray Mentzer) and pro investigated Ziegler’s machine and arms, and Mike was using it twice
fessional athletes, such as mem claimed it was harmless, because a week—and I was using it once a
bers of the Washington Redskins it wasn’t supposed to work. Well, month—and it gave me the oppor
football team. Both Ziegler and the machine most certainly did tunity to spend the day with him.
the Mentzers considered it help work, since my brother and I were “You’d sit or lie there, and he
ful because it enabled the indi giving each other treatments, as would dial up the intensity. It felt
vidual to stimulate 100 percent of a well as administering them to in like you were really fatiguing the
muscle via bypassing the trainee’s jured athletes and those who were muscle even though you weren’t
motivational and neuromuscular handicapped or had lost the use of doing any lifting, but it felt after
shortcomings. The resistance was certain limbs.”5 ward like you had done a workout.
provided through an exogenous In almost constant touch with It was not a continuous buildup. It
source—electricity wired directly Mentzer during that period was his was intermittent—contract/relax,
At my training facility in Canada, increase the likelihood of burning a was required to induce maximum
Nautilus North Strength & Fitness hole in your stomach lining. growth stimulation. And if, in fact,
Centre, we’re often asked whether A similar relationship between I had not recovered—which was
it’s better to train more frequently dose amount and frequency ex obvious—why train at all? Recovery
to hasten the fat-loss and/or ists with exercise, with anything always precedes growth, and growth
muscle-growth processes. Since we above the threshold impeding or was our ultimate goal; if we had not
typically don’t prescribe more than preventing the desired physiologi recovered, then, in fact, there was
one training session per week (at cal response from taking place. no way we could have grown from
most), it is to be expected that in That’s being corroborated by more the first workout. In that kind of
an age of chronic misinformation, and more researchers in the field case the best thing that can happen
many people believe that “more is of exercise physiology, who report would be that you merely wouldn’t
better” when it comes to their exer that if another stimulus (workout)
cise habits. is introduced before recovery is
While “more” may or may not be complete, a host of negative bio
“better” in terms of achievement, chemical reactions occurs within
happiness and understanding, the body.
“more” can be downright toxic in Sound familiar? It should. Mike
the case of exercise. Exercise is a Mentzer said it first—back in the
stimulus that acts upon the body early 1980s. He told me about it in
to produce a response. As with 1986:
medicine, the precise dose can and
should produce the optimal re
sponse—but too much of the stim Training is like
ulus administered too frequently
simply results in an overdose that ibuprofen. If you
can have disastrous consequences. increase the dosage
The body, being very resistant to past a certain
change and very protective of the point, you get no
status quo, requires a fairly severe
stimulus in order to bring about more pain relief
any desired physiological change, but you increase
such as a change in body composi the likelihood of
tion—that is, in bodyfat-to-muscle physical damage.
ratio—whether the stimulus is in
the form of a drug or exercise. Ac
cording to Doug McGuff, M.D.,
an emergency-room physician in
Seneca, South Carolina, and the
owner of Ultimate Exercise, a per
sonal-training facility:
“The problem with most drugs
is that there is a narrow window
between an amount of stimula
tion which produces the desired
response and an amount of
stimulation which produces a toxic
response. Generally, the more ef
fective a drug is at producing a
stimulus, the more narrow the
space between a therapeutic and
toxic dosage. Another critical ob
servation is that the therapeutic
effect always plateaus so that push “Back in 1979 I remember meet make any progress. You’d just spin
ing the dose higher only produces ing my brother in the gym for one your wheels. Carried on for too
toxicity and never produces any of our usual workouts. I think it was long, you’ll actually lose muscular
additional therapeutic effect.”6 the second day of a split routine mass and strength—you’ll always be
Dr. McGuff logically concludes schedule, and we were both quite making inroads into your recovery
that there’s no point in risking fatigued, apparently still not hav ability and never allowing yourself
toxicity. He cites the pain-relieving ing recovered from the previous to recover, let alone grow, which is
effects of ibuprofen, which max out day’s workout. Just all of a sudden secondary. You have to recover be
at approximately 400 milligrams. If it occurred to me that it would be fore you can grow.
you increase that dosage, you get useless to train with anything less “It was obvious that we were
no more pain relief but you will than all-out intensity—since that still tired, that the forced reps and
the negatives we’d done with the same amount of resistance for as
legs and the back, for instance, long as you did in the last workout.
were so exhausting that we hadn’t If you have waited long enough, you
overcome the effects of the work should be stronger on every set of
out. How the hell were we going every movement in your workout.
to grow unless we at least let that We have found through experimen
happen? We knew that recovery tation that four days is the mini
was important in terms of overall, mum that most average adults will
or systemic, recovery. We weren’t require between workouts. Some
worried about localized or particu people may require as many as
lar muscle recovery; we knew that nine or 10 days. In general, the vast
happened relatively quickly after majority can recover sufficiently in
a workout. But it was obvious due seven days.”7
to our general exhaustion that we At Nautilus North, people have
hadn’t even recovered our overall made excellent progress training
systems’ energies and so forth—let as little as once every four weeks.
alone grown. And since growth was Indeed, two women at our facil
our primary goal along with getting ity were out of the gym for three
defined, at that point we realized months and both went up in reps
that it would have been counter and weight in every exercise upon
productive—perhaps even harm- their return. Science has revealed
ful—to our progress to train.”
Science has revealed that train
that training before
References
ing before recovery has taken place recovery has taken
creates a very negative environ 1 Mentzer, M. (2003). High Inten
ment for muscle growth, the result sity Training the Mike Mentzer Way. place creates a very
of incomplete protein turnover, New York: McGraw-Hill. negative environment
which causes a slowing of the re 2 Mentzer, M. (1979). Metabolic
covery process and creates an over momentum. The Revised Heavy for muscle growth, the
stressed condition. That leads to Duty Journal. Copyright renewed
secretion of the catabolic hormone 2002 Mentzer-Sharkey Enterprises, result of incomplete
cortisol, which, in turn, creates Inc.
3 Mentzer, M. (1979). Metabolic
protein turnover, which
additional tissue breakdown. The
degeneration can bring on a host of momentum. causes a slowing
maladies, including but not limited 4 Steinhaus, A.H. (1961). Towards
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Neveux \ Model: Ronnie Coleman
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the insights of a man who’s spent 30 years creating champions in the iron sports. You have nothing to lose and only
slabs of new muscle to gain.
>www.MonicaGuerra.com cular pounds, she’s just plain hot. There’s not a lot of
information on this site, nor is it up to date; however,
Okay, sometimes I just got to take care of my
the gallery is worth the trip—you know, just for the
boys—my iron brothers. I know you guys work hard,
stress relief. Consider it therapy.
at school or in the office—and, of course, in the gym.
Every once in a
while it’s just nice
to relax, kick back,
sip a protein drink
and enjoy a little
eye candy. If you
agree, then let me
introduce you to
California personal
trainer and IFBB
Fitness pro Monica
Guerra. Born in
beautiful Santa
Barbara and now
residing in Redon
do Beach, Monica
has a stunning,
exotic look that
causes men’s—and
women’s—blood
to boil. At 5’2” and
109 symmetrical
and not-too-mus
NEWS &ViEWS
’07 Arnold Classic
the top six) when I told him that his time was up and that he
Now he’s acting like some legit expert and wants praise for
“his” pick? Okay, I’ll be a man about it and give Avidan his props,
tainted as they are. Well, all three of us did say Toney Free
man would win the IRON MAN Pro, so Ron is on a roll.
Let’s see just how long Yogi’s winning streak lasts. I’m picking
Dennis James to take the New York Pro on May 12. Hinds
says last year’s Nationals champ, Desmond Miller, will win
it in his pro debut. I’ve been a fan of Miller’s since I first saw
him at the ’05 Nationals, and it was hard not going with Big D
for this one. In fact, I was going with him up until the moment
that I heard that James would compete. Yogi is taking Darrem
Charles. At press time—mid-March— I’m not sure who’s all in,
who’s out of the Steve Weinberger production.
Now back to Solomon. The creator of the standout radio
show “Pro Bodybuilding Weekly” (can you believe the Gover Freeman and Badell (right).
nator was actually on for an hour before the Arnold Classic?) Above: The Blade and Mar
danced up to me at the postcontest banquet (with Canadian tinez compare cuts.
dance diva Nancy Di Nino doing the leading) and promptly let
me know that the Swami’s predictions of late haven’t been first rate.
Hold on a minute, young man. It’s not like the Blade got stomped in
Columbus. He looked terrific, as I said he would. Count me as one of
many who thought the show was a lot closer than the final verdict—a
unanimous victory for Martinez.
Jackson was great; the judges simply thought Victor
was greater. I can live with that. In the end Vic was just
too slick. That he was selected to win the Most Mus
cular Award is noted as well.
You and your Webcast mate Bobzilla Cicherillo
need to get over your obsession regarding my ’Zilla
nicknames. In more than 20 years I have given the
moniker three times: to the late Paul
“Quadzilla” DeMayo in 1989, to Tommi
“Glutezilla” Thorvildsen in 2001 and to
Ahmad “Abzilla” Haidar in 2003. Okay, I
did give a gal out of San Diego the moniker
of “Boobzilla” about 18 years back, but if
you saw her, you’d understand. Gee, I’m up
to six now; you two may have a point.
Clockwise from Some folks had Heath as high as third early in the judging, but the 27
top: Vic with
Governor S, L.T. year-old Denver phenom had slipped to fifth when all was said and done.
at the podium, A disappointment? Hardly. Heath added about eight pounds to his 5’9”
Phil Heath, frame and wasn’t tight enough in the upper body to match his awesome
Abzilla, Silvio wheels, calves and hams.
Samuel and After the show, Heath and trainer Hany Rambod expressed dis
Markus Rühl. appointment and admitted they were thinking about passing on the
Olympia again to concentrate on next year’s events. “If Phil placed fifth
Cory with Arnold (above) and with sister Cameo and L.T. www.ironmanmagazine.com \ JUNE 2007 241
Free download from imbodybuilding.com
smaller format a couple of times about a decade ago), as well as to head
judge Gary Udit and head expediter Rick Bayardi for running such a
smooth show.
Teper’s Tales
Don
As always, the weekend attracted an industry who’s who. Mr. Long.
Olympia Jay Cutler and the man he dethroned, Ronnie Cole
man, greeted each other warmly. The Big Nasty, known for his
wild suits, was true to form with a shiny new black pinstripe; Jay
was sporting a suit as well, but he looked more at home in his
Team MuscleTech tanker at the expo.… Don Long, who fulfilled
his wish of competing in a pro bodybuilding show again at the
Atlantic City Pro in September, told me he’s signed a contract with
ISS Research. Congrats, Don, you looked great as always.… At
the postcontest banquet I sat at the legends table, which included
Reg Park and his lovely wife, Mareon. They both looked great.
Also at the table were Mike Katz and Winston Roberts, Hunter (left) and Lee
Dave Liberman and Linda Reho (how in the heck did they Labrada with Linda Reho.
get to sit at the legends table?—oh, I got them tickets) and my
fellow emcee Clint Richards. Clint, are they trying to tell
us something?… Liberman couldn’t contain himself when L.T. greets
Dot and Mits.
he saw Lisa Auckland’s marvelous calves walking into the
Veterans Memorial lobby after the Ms. International finals.
“If I had calves like that, I could have been a pro,” lamented
Liberman.… A Lee Labrada look-alike was working the
Labrada Nutrition booth—none other than Lee’s 14-year-old
son, Hunter. Does he look like Pops, or what?... Chris
Cormier was at the MuscleTech booth and said he’ll prob
ably make his comeback at the Europa in August.… The
IRON MAN staff, sans Ruthless Ruth Silverman, who was
having dinner with friends, met at Mitchell’s Steakhouse on
Friday night and sat opposite a table filled with IFBB and Jack and Elaine LaLanne.
NPC promoters and judges, led by Lats Manion, whose
one-liners keep me in stitches every time we meet. We Tony Novak.
all got to see Johnny Tuman and Elissa Schlichter announce
their engagement. I got the money shot of the weekend while the two
smooched just as Jim Rockell was preparing to dive into his super
sized piece of carrot cake. Elissa is a doctor, as well as an NPC figure
competitor. Also at the table was Sandy Williamson, who used to
be known as Sandy Ranalli. Here’s a belated best wishes to Sandy
and former NPC Los Angeles District Chairman Ted Williamson on
their marriage…. Mike Lackner brought along his charming wife,
Monica, who is a huge supporter behind the scenes in Lackdaddy’s
life.…
MORE TALES—I ran into ageless Jack LaLanne and his super-
energized wife, Elaine, while changing planes in Phoenix, and the two
kids drew admirers as always. Also as usual, I was unable to get Jack Shawn
to spring for a free Power Juicer, the kitchen appliance that has made Loevenguth.
him a very well-to-do man in recent years, as if he hadn’t been one
already!...Mits and Dot Kawashima made their annual trek in
from Hawaii to attend the Arnold Sports Festival. Mits said he won’t
be promoting his Hawaii Classic anymore, but the show will continue
to run.… Tony Nowak, who produced the official jackets for the
Olympia, did likewise for the Arnold. Tony has done terrific work for
many years with his handmade leather works; check them out at
www.TonyNowak.com, or call (800) 272-555.… One guy who really Carol does
loved this year’s jacket was Shawn Loevenguth, the main man a Semple.
at Live Technologies, the company responsible for set design and
lighting at the Classic. In fact, Shawn cherished the coat so much
he had to be apprehended in the production office before he could
run off with the one that would eventually go to Victor Martinez.
Stewart. and Marika selling her new DVD, on which she trains
with industry icon Dorian Yates. Gethin is one of the
Neveux
three weeks and was “planning to dink around the Marino, CA 91108;
gym Saturday or Sunday for the first time. No weights fax to (626) 289-7949;
allowed.” Yeah, try and tell the Blond Bomber to stay or send e-mail to
away from the iron! IM tepernews@aol.com.
Photography
by John Balik,
Roland Balik
and Merv
Victorious
244 JUNE 2007 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
1) Victor Martinez
ARNOLD
CLASSIC
ARNOLD
CLASSIC
ARNOLD
CLASSIC
ARNOLD
CLASSIC
ARNOLD
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ARNOLD
CLASSIC
wondering
if the ’05
Olympia
and Inter
national
Girl talk. Lisa champ’s
Aukland tells drop to
Tonie Nor
Hot bods seventh at
man about
her own long, collide (from the ’06 O
slow climb to left): Inga, signaled
the Ms. I top Zena, Debbie
and Chris
the end
five.
tine make
for colorful
combustion.
262
Free download from imbodybuilding.com
of the 5’8”, 170-pound
Venezuelan vixen’s own
run at the top can find
something else to stew
about. Yaxeni was back
in championship form,
meaning tighter, her
large, evenly distrib
uted bodyparts flowing
majestically as she hit
her mandatories at the
judging.
Even so, Yaxeni is
40, and in an interview
published online last So there. Policky declared her
self a major force in the sport.
year, she questioned
how long she would
Yaxeni is back! (Was there any want to continue com the judges thought she could
doubt?) peting. Iris is 32 and have been drier—and sharp
seems to be settling in er. I also wondered whether
for a Ronnie Coleman–like run. Queried the above-men they were so blinded by the
tioned sage, Is anyone with the genetics to beat Iris even beef, they didn’t actually see
coming up? anyone who weighed under
Fans of new pro sensation Heather Policky, who 140 (Dayana is thick, but
was fresh off her win at the Sacramento Pro Grand Prix the she’s a lightweight).
week before, clear their throats at that. Based on the first Not for nothing did another
callout—Kyle, Oriquen and Policky—they may have a point. wise observer say, “The con
Ms. and Fitness International photography by Roland Balik, Merv and Bill Dobbins \ www.BillDobbins.com
Policky’s got all the ingredients, with jaw-dropping muscular test was a complete waste
ity, anatomy-book definition and a vicious V-taper leading the of time and money for the
list. The Olympia should be very interesting, eh? smaller girls.” While that may
Rounding out the top six, in a surprising order, were Lisa be a bit of an exaggeration—I don’t know any athletes who
Aukland, Betty don’t enjoy competing at the International—it’s also true
Pariso and Daya that none of the leaner, “more aesthetic” types, even
na Cadeau. (See, among the heavier women, could break into the money
I told you you’d be placings. From top: Cadeau’s
surprised.) Aukland One larger athlete who sixth-place fin
is another vet who wasn’t at her best, Annie ish was her low
has developed the Rivieccio, dropped to seventh est since her Ms. I
debut in ’99, when
knack of nailing her from third at the O in Septem she was 11th; Pariso
conditioning every ber. Bonny Priest, fourth at was at her best; and
time. Now that the O, landed in eighth. She so was Aukland.
she’s brought her looked good but perhaps a little Don’tcha just love
Lisa’s new shape?
waist in and, literally, smaller than at recent shows.
changed her shape, With the 5’7”, 173-pound
there appears to Policky grabbing the spotlight,
be no stopping her. however, the 5’5 1/2” 158
Pariso—speaking of pound Priest could have ap
veterans, Lisa is 48, peared downright diminutive.
Betty is 51—may Tonie Norman, the light
have brought her weight winner at the Sac, dialed
personal-best phy “Hey, don’t forget it in again, only to finish ninth,
sique to the stage in us!” cries the 5’2”, with Cathy LeFrancois
135-pound Cathy. The
Columbus. I’ve said call for having weight much improved from the week
that before, but she classes at more pro before but again landing be
actually keeps get women’s shows is hind Norman, in 10th. Eleventh
ting better. getting louder. through 16th, in order, went to
As for Cadeau’s Lora Ottenad, Denise Ma
sixth-place finish, I’m sino, Kim Perez, Colette
not sure what that was about. At first glance her physique Nelson, Rosemary Jennings
seemed on point. On closer inspection I considered whether and Susanne Niederhauser.
So In-Kleined
Panel says Kim’s
time has come
Reporter’s
The revolving crown of professional
Notebook
Kim nailed her
routine—and the fitness took a new turn in Columbus
title. when Kim Klein, the runner-up at
every major competition since the
’05 Olympia, (gracefully) flipped past
Adela Garcia and Jen Hender
shott to land her now-dainty derriere
on the throne at last. Fifteen of the
most amazing athletes in the fitness
universe (note lower case) came to
Columbus in tip-top condition to
perform for the industry’s most en
thusiastic audience. No one expected
the winner to be other than one of the
three above-mentioned headliners,
and when it turned out to be Kim, no
one was shocked—pleased for the
5’2 1/2” former grade-school teacher
Dancing
from New Jersey, but not really sur With the
prised. Stairs. “Say
Was it Adela’s coming in a bit hello to my
smaller again or Kim’s trimming her little friend.”
lower body just a smidge more that
made the difference? No matter. The I have to admit I was really sur
point shift definitely occurred in the prised when Adela Garcia didn’t
physique rounds, where Kim finally win the ’07 Fitness International—
slipped past Texas transplant Garcia to win them solidly. A pair of second-place and not because I’d predicted that
scores in the routine rounds gave her a seven-point margin of victory. she’d retain her title. After all, I’d
Considering the history of pro fitness since Susie Curry retired—Garcia won seen her in the past win the physique
the International and the Olympia in 2004, lost both titles to Hendershott in ’05 rounds looking exactly the way she
and won them back in ’06—Klein would seem to be halfway to the double crown. did that morning. Plus, I thought
With Hendershott out of the mix at the Olympia, who’s going to stop her? she had the best two-minute rou
tine—tangoing with her silent partner.
Oh, well. Another example of why
STILL MORE FITNESS I’ll never be invited to judge these
things. Adela, in fact, took third in
both routine rounds and third overall,
Best perfor
mance by a
rookie. Hol
lie Stewart
The Rest with Jen Hendershott, third last
year, moving up to second.
Hendershott, who looked her best
was the only
Columbus
Of the best ever in the physique rounds, took
first-timer to third in both, and aced both routine
break the top Tanji Johnson continued wig rounds. Despite the sentiments ex
10. gling her way up the totem pole with a pressed above, I don’t have a prob
fourth-place finish at the International. lem with her finish. These ladies are
Julie Palmer, who I thought had the so good, any one of them could win.
best physique in the bunch, picked Too bad about that difference in prize
up the fifth-place check, and Tracey money (see item on page 265).
Greenwood got the last of the top-six
places.
Julie Shipley-Childs had to
settle for seventh. That’s what hap
pens when there are too many divas
onstage. Debbie Czempinski and
her Zorro routine took the number-eight
spot, ’06 Team Universe champ Hollie
Stewart landed in ninth, and Angela
Semsch was 10th, with Amy Villa Who
Nelson, Mindi O’Brien, Bethany says
Gainey and Amy Haddad rounding cat-suit
shots
out the lineup. aren’t
hot?
Silverman
to the judges, shaking booty and body and thoroughly pleasing the prizes, although nowhere
crowd at the Veterans with her trademark moves and grooves. near the $130,000 Victor
I can’t say I’m really shocked at Jen’s decision. In fact, I’ve kind Martinez earned for win Mad money. Julie got
of been expecting it (and there’s another old interview favorite I ning the Classic, are way three grand for taking
wouldn’t be surprised to hear making a similar statement soon). above the $3,000 picked fifth, the same as she
Having won the Fitness International—and the Olympia—Hender by the victor at the average earned for taking first at
the Palm Beach Pro last
shott has nothing to prove, and with her Phat Camps threaten women’s show. First-place fall.
ing to take over the fitness world, she’ll hardly be gone from the checks at the International
scene. are $25,000 each to the
Jen will be a motivating force in the industry for years to come— bodybuilding and fitness winners and $12,000 to the
you can take that to the bank. But those high-energy, high-con figure champ.
cept, choreographed-to-thrill routines—Who else could have won Could it be more? Absolutely, but women’s body
the Olympia dressed as a banana?—will be sorely missed. building, fitness and figure competition are by definition
don’t-quit-your-day-job situations. On the other hand, it’s
a nice chunk of change a gal could get used to having;
UPCOMING EVENTS so don’t be surprised if you see some high-on-the-phy
sique-chain competitors not waiting until the O to hit the
Cleveland Rocks!
stage again. As one gal who dropped a couple of plac
ings from 2006 said after a reporter suggested she’d be
taking an Olympia qualification away from some young
If reading about the Colum hopeful, “Honey, I gotta make some money.”
bus festivities has you jonesing
for something to motivate your
spring shape-up, look no further
than 143 miles to the northeast:
What About Figure?
PlanetPhysique.com’s Healthy P&C coverage of two- More on
Lifestyle Weekend goes down at time Figure Interna M.E. next
tional champ Mary month.
Gray’s Armory in Cleveland on
June 9 and 10. Promoter Robert Elizabeth Lado and the
rest of the quarter-turn
Szarek has lined up a two-day
ers continues in the July
expo designed to knock your gym issue, when IRON MAN
socks off: “My goal is to have per presents its eye-widen
formances going on all day and try ing pictorial on women’s
to make it a family event.” The fun night at the Arnold
will include an NPC fitness contest Classic. In the mean
presented by Mari Kudla; a time—if you haven’t
performance by Tanji John already—check out our
son; the Danielle Rouleau Fit in-the-moment media-
blitz coverage of the
Body contest; the “Posedown in
weekend in Columbus,
Tanji’s guest-posing routine C-Town,” with Frank Roberson including video reports
and “Save Fitness” seminar are and a slew of NPC and IFBB pos and photo galleries, at
part of the Healthy Lifestyle ing artists, plus tons of exhibitors. IronManMagazine.com
Silverman
Even in
sweats,
Denise
Masino
brings a
touch of
elegance
to the
proceed
ings.
Welcome
back!
No truth to the rumor
that Betty has to be
Did somebody say
wound up before she rumor? Adela
and Tracey practic
does her Mike Mata e a not-so
Cute Couplings razzo impression.
mixed pairs fitness
routine.
Another
cute Co
lumbus
couple.
Latisha
Wilder
Hometown honeys and
Speaking of rumors, here’s one
in the house. Briana hubby “True story,” says He
that proved to be true: Iris Kyle idi. “Adela
Tindall and Nick Sam. used to drive a sch
and John Sherman. ool bus!”
Hetterscheidt.
family and
cumstance scribe,
friends to in care of
an “en IRON MAN, 1701 Ives Ave.,
gagement
party.” Oxnard, CA 93033; or via e-mail at
Nice way to onwman@aol.com.
do it your
way, guys.
man.”
arms
12
degree from Texas A&M. I was the floor exercise Texas State
the ’05 INBF Alamo Classic Fitness champion and the ’06
ery few The trouble is, few meet those strength in your hips to perform
strength requirements. They cut off their everyday tasks and keep them
back squats, substituting partial from being injured. Should you
athletes’ or movements for full-range ones or happen to be one of the million
bodybuilders’ at most barely breaking parallel. All people genetically disposed to
routines in they re interested in is a legal squat osteoarthritis, then it s even more
in regard to powerlifting rules. crucial that you pay close attention
clude specific exercise Many of those same lifters also start to strengthening your hips.
for their hips. They fig their deadlifts with hips set high. Even though the hips can
ure if they’re working They neglect specific exercises for be made extremely strong,
the lower back or use only light they re also quite complicated
their legs and lower weights. They shun front squats and are susceptible to many
backs, they’re also unless they do some Olympic types of injuries, both large and
hitting their hips. lifting. As a result, their hips start small—and a host of diseases,
falling behind, and that s when such as rheumatoid arthritis and
Not necessarily. If problems occur. osteoarthritis.
you’re going deep on The muscles and corresponding A couple of points that are often
back squats, doing attachments of the hips are misunderstood: Osteoarthritis
potentially the strongest in the is not an inevitable part of the
front squats, setting body. If they re not stimulated aging process. It can be halted and
your hips very low directly and with heavy reversed if you catch it in time.
on your deadlifts weights, though, they become You sometimes hear that joint
disproportionately weaker than the deterioration happens because of
and high pulls and surrounding groups. What makes the stress placed on them during
handling heavy pound the hips even more important is strenuous physical activities, such
age on good mornings they re at the very center of the as weight training. Not true—just
body, and that s the source of all the opposite. Studies have shown
or almost straight- strength development. that vigorous exercise enhances
legged deadlifts, then
Model: Noel Thompson
In addition to strengthening
the muscles and attachments
responsible for keeping your hips
stable, you can do other things to
help ensure that the joints stay
healthy as you grow older. While
genetics may finally win out, you
can prolong it as long as possible
and not succumb without a fight.
Avoid high-impact activities, such
as running. Studies have shown
that walking can bring you the
same benefits as running without
the pounding to your back, hips,
and knees. Walking at a brisk pace
for 12 miles a week helps improve
cardiovascular and respiratory
fitness, control bodyweight, reduce
cholesterol levels, enhance the
health of your heart and lower the
risk of many types of cancer. Sounds
good to me. Other useful, low-
impact aerobic activities include
biking, rowing and, maybe best of
all, swimming.
By the way, the two additional
recommendations I made to my Sumo deadlifts activate the various muscles and attachments
older gentleman (he was 72) to get of the hips in a fashion slightly different from conventional
deadlifts.
290 JUNE 2007 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
Models: Adrian Janicke and Amy Lynn
Walk, don’t run. Studies show that walking can bring you the
same benefits as running without the pounding to your back,
hips and knees.
G
o into any gym and you’ll see people who attack their The truth is, the so-called permanent personality character
workouts. They don’t coast through the tough exercis istics are extremely malleable; they can usually change with the
es. They make each set count. They have an air about social situation we’re in. That means you can change who you
them—they expect to succeed. You can almost feel it. It’s the are and become what you want.
same outside the gym, too, and other people can’t help but Before we touch on how to make the changes you want,
notice it. They describe such people as winners, attributing all let’s take a minute to explore just how flexible our personalities
manner of good things to them and summing it up by saying are. We’ll begin by considering the importance of the social
that they have terrific personalities. situation in determining how we think and act.
You know the other side of this story: the people who lose Twenty-some years ago Stanford research psychologist Phil
at everything they try; the people for whom failure seems to Zimbardo and his colleagues recruited students and randomly
be a required result no matter what they are doing—building assigned them to be either prisoners or guards in a study.
biceps, taking a test, handling a job. It’s always the same, and Conditions were as realistic as could be managed, from the
it isn’t good. Once again, others notice and write those people time the students were “arrested” by the local police to their
off as chronic losers. incarceration in cells. Very quickly, the stereotypical relation
ships and behaviors of prisoners vs. guards developed. The
prisoners became passive and depressed, while the guards
became aggressive and abusive. The first prisoner had to be
released in less than a day and a half due to his uncontrollable
crying, disorganized thinking, fits of rage and so forth. It wasn’t
pretty. Things became so strained that what originally had been
planned as a two-week experiment had to be terminated after
six days. Remember, only random assignment determined who
was a prisoner and who was a guard.
Not so startling but just as telling was a body of psychologi
cal research demonstrating that, lo and behold, people weren’t
as consistent as you might think from one situation to another.
They might be honest here, dishonest there and somewhere
in the middle in a third situation. That posed a big problem for
classic personality theories that would have us expect people
to behave very predictably across a variety of settings. Now it
was clear that particular situations influence a person’s behavior
in a very particular way.
The moral of the story is that you might think you’re destined
to waste away as a wanna-be or a wallflower, but you really
don’t have to. You can re-create yourself in whatever image you
Neveux \ Models: Clark Bartram and Michael O’Hearn
I
train. It’s great—you’ve become a self-sustaining training n a new study
machine. volunteers who an-
To reach that state, you need to cultivate the right ticipated watching
thoughts and behaviors. Gone are the people who tell you a funny movie had 27
that lifting weights is a waste of time. Gone are the people percent more endor
who tell you that you’re genetically suited to be a wimp. phins and 87 percent
Gone are the people who say that they never built more more human growth
Y
tion—it’s serious work. Along the way you have to keep ou may know that omega-3
your eyes and ears open, trying to learn things that will fatty acids are good for your
help you reach your goal. You have to keep your sleeves heart and can even relieve
rolled up to do the work that will get you there. It’s a chal depression, but are you eating
lenge, but look at what you stand to gain. more fish? If not, you may want to
It’s your choice, winner or loser: Pick your personality. consider flaxseed. Two tablespoons
—Randall Strossen, Ph.D. of ground flaxseed provides 1,000
milligrams of omega-3s—and only
Editor’s note: Randall Strossen, Ph.D., edits the 25 calories. You can get the same
quarterly magazine MILO. He’s also the author of Iron- amount of omega-3s in two ounces
Mind: Stronger Minds, Stronger Bodies; Super Squats: of cooked salmon, but that has a
How to Gain 30 Pounds of Muscle in 6 Weeks and Paul little over 100 calories, not to men
Anderson: The Mightiest Minister. For more information tion a fishy taste. You may want to
call IronMind Enterprises Inc. at (530) 265-6725 or Home try adding ground flaxseed or flaxseed oil to your protein
Gym Warehouse at (800) 447-0008, ext. 1. Visit the Iron- drinks to get more of those important omega-3 fats.
Mind Web site at www.IronMind.com. —Becky Holman
www.X-tremeLean.com
Lost-and-Found Department
S
ome folks col clutter of things only you risk touching—battered
lect rare coins, water bottle, frayed wraps, chalky towel, sticky loose
stamps or an change, squashed MRPs, smeared phone numbers
tique cars—precious, on Post-its and business cards, and that brown
impressive and a joy paper sack of training tricks ’n’ treats—tells the story
to the owner. The of a long, arduous and worthy journey. The know
fascinating items are ing and persistence with which you approach your
appropriately stored in dilemma defines a responsible, purposeful individual.
safe places and ad Each step, sure or uncertain, takes you forward and
mired by enthusiasts makes you more, better, tougher and smarter. You’re
on special occasions. a creator, an innovator, an improviser, a battler. You
V
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The team Fat 2 Fit members are
now $50,000 richer for their accom
plishment. Moreover, the team will be
featured in ads in all the top fitness
and bodybuilding publications. Imag
ine, $50,000 and massive exposure
to celebrate this amazing fat-loss
record. Congratulations once again to
team Fat 2 Fit.
What’s next? How about a $75,000 grand prize!
That’s right, the next Zero Impact contest will have a $75,000 grand prize,
and preregistration has already begun. You can preregister online at
www.zidiet.com. In the following weeks we’ll have everything together for you
to officially enter the next contest, which begins June 28, 2007.
Preregister today. You could be the next Zero Impact Challenge winner!
New Stuff
Freaky vascularity and insane
Plasmavol pumps are just minutes away
P
lasmavol, bodybuilding’s first blood plasma expander, from NxLabs can
help you reach a professional level of vascularity in a matter of hours.
All it takes is squirting a serving of this one-of-a-kind liquid formula into
a glass of water. Before you
know it, your veins will start
popping like the Fourth of
July and your muscles will
feel harder and fuller than
ever. Plasmavol also delivers
instant mind-blowing pumps
and helps pack on slabs of
rock-hard muscle in no time
flat. Find out how Plasma
vol changes everything by
going to www.NxLabs.com
for your free sample. Get
Plasmavol today at GNC,
Vitamin Shoppe, Vitamin
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I
n so many people’s lives, stress effectiveness
has become a life-robbing nega and measur
tive; it’s intense, even overbearing, able personal
for prolonged periods of time. Actual advance. It’s
ly, millions have allowed it to become a 12-chapter
intense, overbearing and prolonged. 112-page
Don’t be one of them. You can e-book.
change your perspective and begin Unlike any
using stress as motivation to produce personal-
incredible life improvements. growth book
For 27 years Pete Siegel, through you’ve ever
hundreds of published articles and read or used
interviews, radio segments, TV ap before, Using
pearances, book and CD sales, Your Stress
seminars, classes and, more recently, to Fuel Your
podcasts and e-articles, has helped Success! presents unique and prov
millions worldwide overcome nega en concepts. Siegel has taken all the
tives in their lives and then go on to guesswork out for you. Just read and
experience remarkable levels of apply the book’s step-by-step, easy
personal growth and success (es to-understand chapters, and you’ll
pecially in the areas of performance begin to deliberately use your stress
enhancement and personal income). and stress factors to richly enhance
His new, groundbreaking work Using your life—in esteem-building, power-
Your Stress to Fuel Your Success! magnifying, growth-commanding
has cracked the code for conquering ways you never even considered.
(not just managing but conquering) For more information about Using
the unsettling effects of stress—in a Your Stress to Fuel Your Success!,
way that leads to truly enhanced per visit www.IncredibleChange.com.
sonal vitality, emotional strength, life
New Stuff
Carb-Conscious Bar
T
he Supreme Protein bar, long a favorite among serious athletes, will soon be
available at 7-Eleven and Vitamin Shoppe stores. That merchandising move
marks a radical change in sales strategy for Supreme Protein maker Pro-
Source, which has always been content to restrict sales of its gourmet protein bar
to its own Web site and exclusive catalog.
Why the change of heart? It seems ProSource and the national retail chains have
been inundated with thousands of requests from customers who simply couldn’t
understand why their favorite bar wasn’t available in convenience stores (like so
many other bars that, frankly, lack Supreme Protein’s premier protein content and
great taste).
The Supreme
Protein bar is
justly famous for
its outrageously
delectable four-
layer combina
tion of creamy
nougat, crunchy
peanuts, luscious
caramel and crispy protein wafers. At the same time, thanks to its superior whey
isolate, it is the undisputed industry leader in protein content. That makes it a far
cry from most competing bars, which contain large amounts of useless gelatin. It
contains healthful fats, including flaxseed oil, and a full spectrum of vitamins and
minerals. The Supreme bar also has only six net carbs, low sugar and zero trans fat.
Of course, those of you who have long preferred to deal with ProSource directly
can still get your favorite bodybuilding snack by going to www.Prosource.net or
calling up its industry-leading customer service team at (800) 310-1555.
R
ecently, someone asked me what constitutes the
“perfect” body. I was somewhat taken aback, as
I don’t think perfection is possible. Even if it were,
wouldn’t perfection be different for each one of us? So
here’s how I answered:
When discussing the look of a bodybuilder’s physique,
we normally mention symmetry first. Basically, that means
both sides of the body are equal in size and shape. Is it
possible to achieve this? Yes, visually pretty much, al
though everyone has slight variations on each side in terms
of size (sometimes up to an inch or so on a tape measure),
as well as in the shape of each muscle group. You don’t
need perfect symmetry, however, to be successful as a
bodybuilder. Jay Cutler proves that every year; one of his
thighs looks bigger than the other, and he’s the number-
one pro in the world.
Another important aspect of the equation is propor
tion, which means that every bodypart is in balance with
the others. While people have come up with formulas to
describe perfect proportions, few people actually fit that constitute the perfect body for me might not be what you
measure. Proportion is more of a visual experience, in that feel is perfection. Some feel that the freakiness of Markus
it is easy to see when someone’s arms look too big for his Rühl defines perfection, while others feel it’s Flex Wheeler
chest (sorry, Lee Priest), or someone’s thighs are too small or Shawn Ray. Still others look at all IFBB pros as being
in relation to the upper body, or one’s shoulders dominate entirely too large for their bone structures and appreciate
the chest or arms. guys more along the lines of Steve Reeves or Reg Park.
Accordingly, “perfection” comes down to trying to make You need to look in the mirror and decide for yourself
sure that your physique is symmetrical and proportionate. what perfection is. Nobody has your exact structure, in
In bodybuilding we also look for the best V-taper possible, sertions and shapes, so you must look to simply make
which means a wide back and shoulders coupled with a yourself the best you can be in your eyes—especially if
small waist. Take that further and you have the X-frame, you don’t plan to step onstage in front of judges. In other
which includes thighs that sweep nicely out to the sides, words, you need to be your own judge.
from the hip to the knee. —Eric Broser
But remember: Bodybuilding is subjective. What might www.PRRSTraining.com
S
C Johnson has created the first
I
ntermittent sounds during the night can disrupt your
premium shave preps with the sleep, which can lead to less growth hormone release
launch of Edge Active Care, a line and muscle repair. According to Thomas Roth, Ph.D.,
of products that deliver a great shave director of the Sleep Disorders and Research Center at
and good skin care. Each of the new Henry Ford Hospital in Detroit, “It’s the inconsistency
shave preps specifically addresses a of the sound or silence that’s disruptive.” Fans or other
man’s unique needs while providing a white-noise devices produce steady sound that can
superior shaving experience with unsur block out noises that can disrupt sleep. If you’re having
passed protection from the razor’s edge. trouble staying asleep, white noise may do the trick.
Edge Active Care shave preps are all —Becky Holman
dermatologist-tested, and the creams
sit close to the skin to give you a close,
comfortable shave.
Look for Deep-Hydrating Shave
Cream, Deep-Cleansing Shave Cream,
Revitalizing Shave Cream and Therapy
Shave Gel. The Edge Active Care shave preps are all
enhanced by exfoliants, cleansers and vitamins to leave
the skin nourished, soft, smooth and comfortable.
For more information visit www.EdgeActiveCare.com.
Meriza Goncalves
Weight: 96 pounds contest; 100
pounds off-season
Height: almost 5’
Years training: Six
Residence: San Diego
Favorite foods: Sushi (healthful);
cheesecake, In-N-Out Burgers
(cheat)
Web site: MerizaFigure.com
e
of Pete Ciccon
Photo courtesy
Neveux
line. I went, and it was an Jimmy Mentis.
honor to meet him and his
wife, Suzie. To this day he checks up on me via e-mail and
makes sure I’m leading a healthy lifestyle. At 46 years old, I
need that. I am amazed that he took so much time to help
me out. He’s changed my life.
Brian Clerici
Nancy Beaver Falls, PA
Neveux
Di Nino.
Editor’s note: For more on Jimmy Mentis, click your
way to www.JimmyMentis.com.
Nancy Di Nino [IRON MAN Hardbody, April ’07] is so-o-o
hot—fiery red hair, just the right amount of muscle and an
exotic, angular face that is very sexy. I was blown away when
I realized she’s a correctional officer in a men’s jail. Lock me
Packin’ on Muscle
up—please! Just wanted to drop you a note and let you know how
Sam Frutousky well my workout routine is going with the Phase 1 Mass F/X
via Internet Program from the e-book 3D
Muscle Building. I decided
Walkin’ and Talkin’ to use that program for 10
weeks, and I’m now entering
I am impressed that so many of IRON MAN’s writers talk week six. The results have
the talk and walk the walk. John Hansen, Steve Holman, been outstanding. Since the
Jonathan Lawson and now Eric Broser—these men have start of the program, I’ve
drug-free physiques that I can aspire to. I’ve enjoyed read put on about five pounds of
ing Train, Eat, Grow and how Holman and Lawson are using solid muscle, only about one
Broser’s Power/Rep Range/Shock method along with their pound of fat and 4.5 pounds
own POF and X Reps. Very interesting, and it was good to of “lean body mass”—which
see a big photo of Broser in the latest installment [April ’07]. to me means intercellular
You guys keep it real to keep me training real hard. water weight. A big thank-you
Cesar Martinez for such an outstanding mass-
Oakland, CA building routine!
C.J.
via Internet
Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take effect. Subscrip
p
perfect muscle-building
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reproduced in any manner without written permission from the publisher. Printed in the USA.
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