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AUGUST 2009
Please display until 8/4/09
$5.99
www.IronManMagazine.com
ARNOLD! PAGE AFTER PAGE OF RARE PHOTOS
Beginning Bodybuildingthe Iron Guru Method
Get RippedTips and Tricks for Faster Fat Loss
Build More Muscle10x10, Negatives, X Reps
PLUS:
PLUS:
675 at 165 Bodyweight
How Joe Mazza Did It
Unbelievable
Bench Press!
ARNOLD
Dramatic
Photos of
the Oak
In His
Prime!
You Can Blast
Past Mass Plateaus
Through
the Wall
FC_im_Aug2009_F.indd 1 5/29/09 2:30:43 PM
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Free download from imbodybuilding.com
1 / 162
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2009 Home-Gym.com
Equipment
Supplements Books Videos
2 / 162
www.ironmanmagazine.com \ APRIL 2006 261
Did you know that delivery is critical
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ARNOLD
AZARIAN SHOULDER
ASSAULT
142
Contents_F.indd 22 6/1/09 6:37:11 PM
Free download from imbodybuilding.com
Free download from imbodybuilding.com
5 / 162
Arnold
Schwarzenegger
appears on
this months
cover. Photo by
Caruso.
Vol. 68, No. 8
AUGUST 2009
Please display until 8/4/09
$5.99
www.IronManMagazine.com
ARNOLD! PAGE AFTER PAGE OF RARE PHOTOS
Beginning Bodybuildingthe Iron Guru Method
Get RippedTips and Tricks for Faster Fat Loss
Build More Muscle10x10, Negatives, X Reps
PLUS: PLUS:
675 at 165 Bodyweight
How Joe Mazza Did It
Unbelievable
Bench Press!
ARNOLD
Dramatic
Photos of
the Oak
In His
Prime!
You Can Blast
Past Mass Plateaus
Through
the Wall
s
184 HEAVY DUTY
John Little reveals Mike Mentzers findings on ab training and motivation.
192 POWER SURGE
Sean Katterle lays out the program of one of the best benchers in the world,
Joe Mazza. Would you believe 675 at 165 pounds? Unreal!
216 VINCE GIRONDAS RAW
BEGINNERS WORKOUT
From the Bodybuilding.com archive, Callum Mahoney outlines the legendary
Iron Gurus starter program, a controversial out-of-the-blocks muscle builder.
238 PROFILES IN MUSCLE:
ROLAND KICKINGER
From Austria to the bodybuilding stage to Hollywood: Kickinger the conqueror.
246 IFBB MS., FITNESS AND FIGURE
INTERNATIONAL
An image homage to the victors of the ladies body battles in Columbus, Ohio.
250 FEMME PHYSIQUE
Steve Wennerstrom, IFBB Womens Historian, looks back at the Ms. Olympia.
266 ONLY THE STRONG SHALL SURVIVE
Coach Bill Starr takes you through the wallovercoming sticking points.
266
156
GIFT OF THE
GRAPE
192
ONLY THE
STRONG SHALL
SURVIVE
Contents_F.indd 23 6/1/09 6:38:21 PM
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6 / 162
Never pay for another gym
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Squats*
Stiff-legged deadlifts
Standing calf raises
Bench presses*
Incline Presses*
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Seated cable rows
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32 TRAIN TO GAIN
Size on the tris, strip away bodyfat, and Joe
Horrigan busts shoulder-training myths.
46 SMART TRAINING
Coach Charles Poliquin shows how negative
emphasis can equal positive muscle gains.
54 EAT TO GROW
Faster muscle refueling, super algae and cal-
ciuma testosterone booster?
82 NATURALLY HUGE
John Hansen looks at tested vs. untested con-
tests and proper program splitting.
90 SHREDDED MUSCLE
Drug-free bodybuilder Dave Goodins psychol-
ogy for overcoming stage fright.
94 CRITICAL MASS
Steve Holmans tips for faster fat loss.
224 NEWS & VIEWS
Lonnie Tepers behind-the-scenes look at the
world of bodybuildingplus his Rising Stars.
240 PUMP &
CIRCUMSTANCE
Ruth Silverman and her camera capture the
hard curves of the womens side of the phy-
sique sports.
254 MUSCLE IN SITES
Eric Broser checks out a couple of hot forums,
reviews a classic Flex Wheeler DVD and then
merges Positions of Flexion with his P/RR/S.
258 BODYBUILDING
PHARMACOLOGY
Jerry Brainum looks at new research on muscle
destruction from steroids.
274 MIND/BODY
CONNECTION
Bomber Blast, meditation sensation and
BodySpace Physique of the Month Eric Abenoja.
286 READERS WRITE
Classic Shredder and BodySpace bravado.
DEPARTMENTS
Come September, we get up close and personal with another
Austrian Oak, Tony Breznik, the 2008 Mr. Austria. You wont
believe the muscle size on this dude, and hes been training
for less than ve years! Plus, we have a high-ying pictorial
of Fitness Olympia and International champ Jen Hendershott.
Lensmaster Michael Neveux took Jen and her trusty trampoline
to the beach for some ippin great pics. Also, weve got more
10x10 spin, P/RR/S success, new heat-shock protein research
and X-Factor arm training to get you growing. Find the
September issue on newsstands the rst week of August.
In the next IRON MAN:
100
A BODYBUILDER
IS BORN
DEPARTMENTS
Contents_F.indd 24 6/1/09 6:40:24 PM
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8 / 162
Picture this... you with tight,
shredded abs, serratus and
intercostals all sharp, sliced and
visible from across the room or
on the sun-glared beach! And
from the rear, lower lumbars that
look like two thick steel girders
supporting your muscle-studded
back. Imagine looking like a Greek
god... in street clothes... in the
gym... or anywhere.
The incredible breakthrough
design of the pad on the Ab
Bench pre-stretches the targeted
muscles prior to contraction,
giving you a full-range movement,
making each exercise up to 200%
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26 AUGUST 2009 \ www.ironmanmagazine.com
This issue is our annual Arnold birthday special, and
were featuring the photos of Jimmy Caruso and Gene
Moze. Jimmy and Gene were both honored by IRON
MAN with the Art Zeller Artistic Achievement Award
Gene in 2001 and Jimmy in 02. The images of Arnold
that begin on page 108 underline the greatness of their
talents. Each picture is a priceless example of their art that highlights
arguably the best bodybuilder of all time. We present most of them one
to a page so you can more easily frame them for your home gym. Enjoy!
Speaking of outstanding photographers
and another recipient of the Art Zeller Artis-
tic Achievement Awardheres to my good
friend Chris Lund, who we honored in 2004.
Has anyone brought more enthusiasm and
intensity to workout photography? If youve
ever had the privilege of being photographed
by Chris or watching one of his gym shoots,
youve seen someone who was absolutely
obsessed with getting everything out of his
subject. Perfectly lit, jaw-dropping muscle
plus technical excellence are the hallmarks
of his work. As relentless as his demands on
his subjects were, his demands on himself in
pursuit of the perfect image were even more so. The intensity and sheer
visceral grit of his black and white photog-
raphy have been copied by many but never
equaled.
The photograph is always a reflection of
the photographer and his sensibilities, and
Chris deep love of the sport of bodybuild-
ing and respect for his subject are visible in
every image.
Hes the last holdout for film; hes never
shot digital. Now Chris has decided to turn
the pagehe feels hes taken his art as far
as he can, a decision that marks the end of
an era. Chris defined the look of Flex with
his wonderful images for more than 20
years and is the
last of the artistic team that worked directly
with Joe Weideras Mike Neveux and I did
before him.
Chris is more than a gifted photographer
who worked incredibly hard at his craft. Hes a
genuine characterand I say that with great
affection. His British accent coupled with an
absolutely in-your-face honesty make him fun
to be around. Quick to laugh with a sardonic
sense of humor, Chris will be missed for both
what he brought to the sport and what he
means to those of us who call him a friend. IM
Iconic Images
Jimmy Caruso.
by John Balik
Founders 1936-1986:
Peary & Mabel Rader
Publisher/Editorial Director: John Balik
Associate Publisher: Warren Wanderer
Design Director: Michael Neveux
Editor in Chief: Stephen Holman
Art Director: T.S. Bratcher
Senior Editor: Ruth Silverman
Editor at Large: Lonnie Teper
Articles Editors: L.A. Perry, Caryne Brown
Assistant Art Director: Brett R. Miller
Staff Designer: Fernando Carmona
IRON MAN Staff:
Sonia Melendez, Mervin Petralba, Brad Seng
Contributing Authors:
Jerry Brainum, Eric Broser, David Chapman,
Teagan Clive, Lorenzo Cornacchia, Daniel
Curtis, Dave Draper, Michael Gndill, Rosemary
Hallum, Ph.D., John Hansen, Ron Harris, Ori
Hofmekler, Rod Labbe, Skip La Cour, Jack
LaLanne, Butch Lebowitz, John Little, Stuart
McRobert, Gene Moze, Charles Poliquin, Larry
Scott, Jim Shiebler, Roger Schwab, C.S. Sloan,
Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D.,
Randall Strossen, Ph.D., Richard Winett, Ph.D.,
and David Young
Contributing Artists:
Steve Cepello, Larry Eklund, Ron Dunn,
Jake Jones
Contributing Photographers:
Jim Amentler, Ron Avidan, Roland Balik, Reg
Bradford, Jimmy Caruso, Bill Dobbins, Jerry
Fredrick, Irvin Gelb, Isaac Hinds, Dave Liberman,
J.M. Manion, Merv, Gene Moze, Mitsuru
Okabe, Rob Sims, Ian Sitren, Leo Stern
Marketing Director:
Helen Yu, (805) 385-3500, ext. 313
Accounting: Dolores Waterman,
(805) 385-3500, ext. 324
Advertising Director: Warren Wanderer
(805) 385-3500, ext. 368
(518) 743-1696; FAX: (518) 743-1697
Advertising Coordinator:
Jonathan Lawson, (805) 385-3500, ext. 320
Newsstand Consultant:
Angelo Gandino, (516) 796-9848
Subscriptions:
1-800-570-4766 or (714) 226-9782
E-mail: subscriptions@ironmanmagazine.com
We reserve the right to reject any advertising at our
discretion without explanation. All manuscripts, art
or other submissions must be accompanied by a self-
addressed, stamped envelope. Send submissions to
IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033. We
are not responsible for unsolicited material. Writers and
photographers should send for our Guidelines outlining
specications for submissions. IRON MAN is an open
forum. We also reserve the right to edit any letter or
manuscript as we see t, and photos submitted have an
implied waiver of copyright. Please consult a physician
before beginning any diet or exercise program. Use the
information published in IRON MAN at your own risk.
IRON MAN Internet Addresses:
Web Site: www.ironmanmagazine.com
John Balik, Publisher: ironleader@aol.com
Steve Holman, Editor in Chief: ironchief@aol.com
Ruth Silverman, Senior Editor: ironwman@aol.com
T.S. Bratcher, Art Director: ironartz@aol.com
Helen Yu, Marketing: helen@ironmanmagazine.com
Warren Wanderer, Advertising:
warren@roadrunner.com
Jonathan Lawson, Ad Coordinator: ironjdl@aol.com
Gene Moze.
Chris Lund.
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PubLtr_F.indd 26 6/2/09 1:31:32 PM
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One of Arnolds
favorite machines
was the Nautilus
pullover, but free
weights were the
dominant force in
his workouts.
| o o|
s|ze mes, so...
32 AUGUST 2009 \ www.ironmanmagazine.com
TrainToGain_F.indd 32 5/29/09 1:19:01 PM
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12 / 162
He was big. He was pissed. And
he wanted to kick my butt. There
was no way out, so I extended my
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If youre after huge forearms
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Machines Are Gravy
The first thing I noticed when I pulled into my gyms
parking lot was that a group of older Body Masters ma-
chines was assembled out in front. Also out front was a
large truck from which workers were unloading a full line of
brand-new, high-tech machines. Though I confess to being
excited, I was nowhere near as excited as I would have
been years ago. For about two years I thought free weights
were obsolete junk and machinesspecifically, Nautilus
machineswere the absolute best training tools an aspiring
bodybuilder could use.
It all started in September 1987 as I began my fresh-
man year at the University of California, Santa Barbara. Id
been lifting throughout high school at home, in my friend
Pauls attic for one school year and the local Boys Club
in Waltham, Massachusetts. Once I got to UCSB, my first
order of business, probably as important to me as buy-
ing my textbooks, was finding a place to train. There was
a free campus gym at the timeinside a big trailer. It was
filled with free weights but sickeningly crowded, and it
had terrible ventilationhot as hell and stinking of sweat
and mildew. At the campus bookstore Id picked up two
books that would have a huge influence on me: The Nau-
tilus Bodybuilding Book by Arthur Jones, and The Nautilus
Advanced Bodybuilding Book by Ellington Darden, Ph.D.
Being a typical impatient 18-year-old, I read the advanced
book first. Both Jones and Darden were incredibly persua-
sive, and they convinced me that if muscle building was
what I wanted, I needed to train on Nautilus machines. So
instead of the free gym that had all the weights I would
have needed, I paid to join the
schools Nautilus gym. There I fol-
lowed the advanced routinesId
been lifting for a few yearsand
started to make progress.
I lived in Venice in the summer of
1988 before heading back to Boston.
I was transferring to Emerson College,
and I stupidly missed a great oppor-
tunity because of my blind devotion to
Nautilus. I walked into the old World
Gym on Main Street and faced Joe
Gold at the front desk. Joe founded
both the Golds and World Gym
chains, and training at his flagship
location would have been an excellent
crash course in bodybuilding. Though
it wasnt as flashy and loud as Golds
Gym in Venice a couple of blocks
away, a lot of stars trained at World
in the late 80s: Arnold, Lou Ferrigno,
Samir Bannout and Robby Robinson,
to name a few.
Me, the know-it-all 18-year-old
punk, looked around and asked Joe,
Where are the Nautilus machines?
Gold was a blunt, no-nonsense guy.
His gym had free weights and some
great machines, some of which he
had built himselfbut no Nautilus.
Why dont you go find a Nautilus gym? he asked,
which was his way of telling me to get lost. So I did. Dur-
ing most of my sophomore year of college, I trained at the
YMCA in Boston next to Northeastern Universitybecause
it had a full line of Nautilus equipment. In all that time my
bodyweight went from about 145 to 155not too spec-
tacular for a teenager who really should have been growing
pretty fast. I didnt eat enough, of course, but that was
starting to change. It wasnt until after I competed in my
first contest in March 1989 that I finally joined a different
gyma World Gym in Newton, Massachusetts, only a few
miles from home. I started using both free weights and
machinesand by the end of that year my weight was up
to 175.
At last I realized that Id been shortchanging myself by
using machines only. Free weights are the training tools
that have transformed the bodies of literally millions of men
and women over the years, and they can never be replaced
by machines. As much as I love some machine lineslike
Hammer StrengthI would never again use only machines.
Basics like squats, dumbbell and barbell presses, rows,
curls and extensions will always produce results. Its more
difficult to master proper form on and control free weights,
which is a big part of why theyre so effective. Simply put,
they force you to work harder. No leg machine ever cre-
ated will ever work you harder than a heavy set of squats
for 10 to 12 reps. I gave all the new machines at my gym
a try. They were interesting and definitely would be suitable
as finishing movements
after free-weight rows
and chinups, but Id
never use any of those
wonderful, brand-new
high-tech machines as
the foundation of any
workout. Theyre great
adjuncts to free weights
but not a replacement.
Free weights will always
be the meat and pota-
toes of training tools.
Machines will always be
the gravy.
Ron Harris
Editors note: Ron
Harris is the author of
Real Bodybuilding: Mus-
cle Truth from 25 Years
in the Trenches, available
at www.RonHarris
Muscle.com.
s | z e s c o e
Its best to start your
bodypart routines with basic
exercises like chins. Finish
with machines.
TrainToGain_F.indd 33 5/29/09 1:19:36 PM
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14 / 162
8
Visit us at Home-Gym.com or call 800-447-0008
Over 4000 best-selling products online
Shoulder Horn
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How would you like a surge in
upper-body power and a bigger
bench presssay, 20 extra pounds
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workouts? Sure, adding 20 pounds
to your bench in two or three training
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if your bench press poundage has
been stuck in neutral for a while.
But nine times out of 10 this stall is
due to an easily correctible muscle
weaknessnot in the pecs, delts
or triceps but in a group of muscles
known as the rotator cuff.
The rotator cuff muscles stabilize
the shoulder joint. During the bench
press and almost all other upper-
body movements these muscles
protect the shoulder joint and
prevent ball-and-socket slippage. If
these muscles are underdeveloped,
they become the weak link in the
action and your pressing strength
suffers, or worse, you injure your
shoulder. One of the best ways to
strengthen this area and create an
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Once you start using the
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weeks youll be amazed at your new
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A big, impressive bench press can
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Seated Row
Handle
15 / 162
REVI EW
Theres much
more to muscle
growth than in-
creasing the size
of fast-twitch
fibers. You have
capillary-bed
enlargement;
increases in
mitochondrial
enzymes, stored
ATP, phos-
phocreatine,
glycogen and
triglyceride; and
fiber splitting, or
hyperplasia. Lets also not forget the dif-
ferent types of fast-twitch fibers, as well
as the slow-twitch ones.
Training to enhance all of those
facets of hypertrophy is the only way
to reach maximum size potential, and
Eric Brosers Power/Rep Range/Shock
training system does just that. During
Power week you use big exercises for
low reps. For Rep Range week you run
the gamut of rangesseven to nine,
10 to 12 and 13 to 15. For Shock week
all bets are off, and you bombard every
muscle with intensity techniques like
drop sets and supersets.
Thats a simplified explanation. Bros-
er has gone to great lengths to incorpo-
rate key rep tempos for each week to
enhance the desired size effects. Youll
see exactly how it works in his new e-
program, The Power/Rep Range/Shock
Workout. He provides all the details and
more.
There are printable templates for
every workout12 in all. You also
get a big Q&A section that discusses
DoggCrapp training, P/RR/S variations,
forced reps, home training and cardio.
Plus Broser interviews drug-free pro
bodybuilder Kyle Harris on his success
with P/RR/Sbefore and after photos
included.
Its one power-packed e-workout
program. Get it and prepare to grow!
Steve Holman
Editors note: Eric Brosers Power/
Rep Range/Shock Workout is available
as an instant download at www
.X-traordinaryWorkouts.com.
The Power/Rep
Range/Shock
Workout
10x10 Muscle Expansion
Q: I just read your e-book X-Rep
Update #1 and your Ultimate
10x10 Mass Workout. Im thor-
oughly impressed. What great
info. I learned a lot and am ap-
plying many of your methods. I
was especially intrigued with the
fascia-expansion workout in X
Update. It makes sense to end a
bodypart routine by supersetting
the contracted-position exer-
cise with a stretch one to make
room for extra growth to happen;
however, I cant superset in my
crowded gym. What do you think
about just ending each bodypart
workout with 10x10 on a stretch-
position exercise to expand the
fascia?
A: Man, we love it when bodybuild-
ers use their heads and come up with a
killer idea. Thats an excellent way to use
10x10 to get a major size surge, one we
hadnt considered. Its an ideal solution
for trainees who want to continue to use
heavy weight on the big exercises but
still add on 10x10 to get a big bang in
muscle gains.
Your idea adds a new dimension to
Hany Rambods FST-7 method. He sug-
gests ending each bodypart with seven
quick sets of an isolation exercise, like
leg extensions, to engorge the muscle
with as much blood as possible. Accord-
ing to Rambod, that stretches the fascia
from the inside. The fascia, which are
fiber encasements, constrict growth
like a tight sausage casingso stretch-
ing them can loosen them and unleash a
new level of growth quickly.
Your idea is similar but maybe even
better: You do a few heavy sets of a
midrange exercise, like chins for lats,
and a contracted-position move, like
stiff-arm pulldowns. Now youve got a
major pump going. Then you end with a
stretch-position exercise, like pullovers,
for 10 sets of 10 reps to elongate the
fully-engorged muscle over and over. Talk
about extreme fascia expan-
sionbut thats just the tip of
the hypertrophic iceberg.
By ending with a stretch
move for 10 sets of 10, youll
be getting an extreme amount
of target-muscle elonga-
tion100 reps worth, to be
exact. That produces other
key mass-building reactions,
like anabolic hormone release
in muscle and possible fiber
splitting. Remember the animal
study that produced a 300
percent muscle-mass increase
from only one month of stretch-
overload workouts? Youre
mimicking that effect, which, as
researchers showed, can pro-
duce incredibly fast size results.
[Note: For the uninitiated,
to incorporate 10x10, take a
weight with which you can get
about 20 reps but only do 10;
rest for 30 seconds, then do 10
more, and so on until you com-
plete 10 sets in about 10 min-
utes. The first few sets will be
easy; the last few will be brutal.
For more information and pro-
grams, see The Ultimate 10x10
Mass Workout e-program.]
Steve Holman and
Jonathan Lawson
www.X-Rep.com
| o o|
X- FI LES
34 AUGUST 2009 \ www.ironmanmagazine.com
TrainToGain_F.indd 34 5/29/09 1:24:42 PM
Free download from imbodybuilding.com
Free download from imbodybuilding.com
16 / 162
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Size On the Tris Without Elbow Pain
Q: Im 48 years old, and Ive been training with
weights for decades. Ive always had trouble build-
ing my triceps. Almost every exercise that I do to
directly work them hurts my elbows. Do you have
any advice?
A: First, dont do the exercises that hurt. Even if youre
down to one exercise that directly hits the triceps, do that one
only. Each of us has a unique musculoskeletal system. Ive
trained thousands of clients over the years, and none respond
to the same set or exercise in exactly the same way. I will give
you an example.
Many years ago I often trained with a very good bodybuild-
er who had bad elbows. When he worked his chest and
triceps, he did the same routines each timevery heavy too.
Hed do enormously heavy flat-bench presses315 for eight
reps and bounce 405 off his chest for two with a barbell. Then
hed do very heavy incline presses with a barbellstill keeping
the weight too high and struggling to get two or three reps.
His finishing exercise was flat flyes with the 100s, and most of
that motion was pressing. Come time for his triceps, hed load
the cambered bar up for French presses, or, as some people
call them, lying triceps presses. Every rep he did was torture.
He looked around at other huge guys and saw them doing the
same exercises without any problem. He concluded that they,
too, were going through all this torture to get their chest and
triceps huge or that something was wrong with him. He fig-
ured he had to go through the pain in order to look like them.
Not so! There shouldnt be pain in bodybuilding. You may
feel burning in the tissue or get out of breath from some heavy
squats, but being in pain is a really bad place to be.
The guy I trained with would get cortisone shots and ice
the heck out of each elbow just to move from day to day, and
he lived in
constant
pain. I
watched it
close up. I
asked him
why he
didnt use
dumbbells,
cables or
machines
for chest
and triceps,
use less
weight and
do more
reps. His
response:
You cant
grow like
that! So I
started to
train on my
own again.
My point
is that
you can
grow by
lifting logs
if youre
isolating the muscles properly. Take the problem with your
elbows. Many ligaments and tendons move right near the
elbow; however, its been my observation that its usually one
of threeor all threethat causes problems. Often its a ten-
don that is snapping over the elbow, but that usually doesnt
cause long-term and severe pain. Torn ligaments, however,
can.
In the elbow, the ulnar collateral ligament tenses and re-
laxes with muscular response to the inner part of the forearm.
The radial collateral ligament tenses and relaxes in response
to use of the backside of the forearmthats also where most
people get tendinitis, or whats often called tennis elbow. You
could have that problem, so go to a physiatristan allopathic
M.D.who knows the biomechanical body better than any
other type of doctor. Also in the elbow is the articular capsule.
Thats where synovial fluid is released in order to keep parts
workinglike oil in your automobiles engine. That capsule, or
sac, can become inflamed and stop producing the synovial
fluid that is vital for movement of the elbow joint.
Lets say that no one can pinpoint anything and you have to
figure it out on your own. Heres what Id tell anyone with your
problem: Warm up your elbows with the lightest of weights
really light pushdowns with 20 to 30 pounds, two sets of 20
reps. Youre not going to blow your entire workout, as my
friend might say. Continue doing pushdowns, trying different
bars or a rope, and see which one changes the way your wrist
moves enough to keep your elbow from being injured. The
position that you hold the bar in and how your wrist is aligned
with the ulna and humerus greatly affects how your elbow
works. That may seem like a painstaking process, but its the
only way youll ever find out which exercises are biomechani-
cally right for you.
It may take weeks or months, since youve probably cre-
ated multiple problems. Do two heavy sets with a weight that
gives you 10 perfect reps on pushdowns with a straight bar,
and then rest your triceps for four days. Come back, warm
them up again and use a V-shaped bar. That changes not only
your wrist placement but also the emphasis on the muscles
and tendons. Do two sets, and then rest your elbows for
four more days. Then try a rope. Repeat until you solve the
puzzle. Not everyones body is biomechanically designed to lift
weights the way others do.
I have three friends who have what is called ankylosing
spondylitis arthritis. Theyre relatively certain they got it from
going too heavy while using anabolic steroids. Often its not
the steroids that cause the problem; its people who dont
work within their biomechanical structure and its limits.
Paul Burke
Editors note: Contact Paul Burke
via e-mail at pbptb@aol.com. Burke
has a masters degree in integrated
studies from Cambridge College in
Cambridge, Massachusetts. Hes
been a champion bodybuilder and arm
wrestler, and hes considered a leader
in the field of over-40 fitness training.
You can purchase his book, Burkes
Lawa New Fitness Paradigm for the
Mature Male, from Home Gym Ware-
house. Call (800) 447-0008, or visit
www.Home-Gym.com. His Burkes
Law training DVD is also available.
| o o| z mce mcscce
TrainToGain_F.indd 38 5/21/09 12:52:35 PM
Free download from imbodybuilding.com
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18 / 162
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40 AUGUST 2009 \ www.ironmanmagazine.com
How to Strip Off Bodyfat
The
formula
for losing
bodyfat
applies to
you just
as it does
to a pro-
fessional
bodybuild-
er, but the
pros take
it much
further
than most
typical
bodybuild-
ers ever
do. To lose
bodyfat,
take in
fewer calo-
ries than
you burn.
If you
have more
energy
going in
than out,
an energy
surplus,
youll gain
weight. If you have more energy going out than in, you have
an energy deficit, and youll lose weight because youll force
your body to draw on its energy storesbodyfat.
Many diets and diet-and-exercise plans can produce the
energy deficit required for fat loss, but some are better than
others. A healthful and practical diet-and-exercise strategy
can be sustained over the long term without any loss of
muscle. My next series of columns will provide many facts
and tips you can use to help you devise such a strategy.
Heres the first group:
1) Dont confuse weight loss with fat loss. You want fat
loss, not just weight loss.
2) Most men store their fat around their waists, and most
women store it around their hips and thighs. Its a gender
issue.
3) Bodyfat cant be melted away through plastic wraps,
saunas or steam baths. It cant be rubbed away through
massage or vibrating and rubbing machines. Nor can it be
dissolved by a dietary supplement.
4) Sweatingwhether through saunas, special bands,
belts or wrappingsdoesnt produce fat loss. It produces
water loss, which you regain through fluid intake.
5) No matter how many situps, crunches, twists or what-
ever else you do, you wont whittle away fat from your waist.
You achieve fat reduction internally, and only if youre in suf-
ficient energy deficit for a sufficient period. The body sheds
fat overall, from some places more than othersor not at all.
The only way to spot-reduce fat is through surgery, which
has dangers and isnt a long-term cure.
6) To avoid muscle loss while you strip off bodyfat, you
must lose fat slowly and avoid overtraining. Make one pound
a week the maximum rate of weight loss.
7) Train as if your priority is to build muscle. Keep your
routines short, hard and focused on the basic exercises.
Train with progressive poundages if possible, although that
may not be possible on a fat-loss program if youve already
trained for a long time. At minimum, maintain your current
strength and muscle mass as you strip off bodyfat.
8) The more food you can eat and still lose bodyfat, the
easier it will be for you to sustain the plan because you wont
suffer the deprivation that most people feel when they diet.
To be able to have a satisfying calorie intake, increase your
calorie output. The more energy you burn through exercise
and general activity, the more food you can have and still be
in a calorie deficit.
9) The simplest, most practical, cheapest, low-intensity
exercise is walking. If you walk for an hour each day on top
of your usual activities, youll use up an additional 400 calo-
ries, depending on your pace.
10) If you prefer to use an elliptical or cross-trainer or a
rower, climber or stationary cycle instead of walking, thats
fine. Still, you can walk outdoors anywhere, without special
equipment. For the alternatives you need equipment and a
gym, unless you have your own gear at home.
11) Each mile covered by foot, whether you walk at a
snails pace or run it as fast as you can, burns about 100
calories. Of course, the faster you cover a given distance, the
more quickly youll burn the 100 or so calories. The quicker
you cover it, of course, the more it will tire you. While its easy
to walk at a leisurely pace, its a rigorous workout to run.
Which are you more likely to do on a daily basis?
12) If you get a home treadmill, you can make walking
even more convenient. You can walk while watching TV,
listening to music, or holding a conversation. You also have
climate control and other advantages over walking outdoors.
You can do some of your walking outdoors and some of it
indoors, depending on your preference and the weather.
13) Analyze how many calories youre currently taking in
each day. Maintain a food journal for a week of your normal
food and drink consumption. Write down everything you eat
and drink and the precise quantities, and be honest with
yourself.
14) Use a printed calorie counter or go to www.Calorie
King.com, to find the calorie value of what you eat and drink.
Compute the total number of calories you take in over the
seven days, and then divide the total by seven to produce
your daily average calorie intake.
Next month Ill give you another bundle of facts and tips
to guide you further. Stuart McRobert
www.Hardgainer.com
Editors note: Stuart McRoberts
first byline in IRON MAN appeared
in 1981. Hes the author of the new
638-page opus on bodybuilding Build
Muscle, Lose Fat, Look Great, avail-
able from Home Gym Warehouse,
(800) 447-0008, or www.Home-Gym.
com.
| o o| z oo|e
TrainToGain_F.indd 40 5/21/09 12:54:08 PM
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Insulin is a good thing and high-
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42 AUGUST 2009 \ www.ironmanmagazine.com
Shoulder Training Myths Persist
Ive addressed gym myths about shoulder training for 20
years. Much to my surprise, the myths still survive. I was pre-
senting a sportsmedicine lecture on the shoulder in April 2009
when one of the doctors in the audience asked about perform-
ing lateral raises with the front of the dumbbell turned down. If
doctors at a sportsmedicine lecture still wonder about that, Im
certain that trainees and trainers arent quite clear on it either.
Weve all heard a training partner, friend or personal trainer
instruct someone in the performance of the lateral raise. What
do we typically hear? Raise your arm to the side and turn the
front of the dumbbell down as if pouring water from a pitcher.
That sounds innocent enough; however, there is a problem
with that.
A part of the shoulder is predisposed to problemsthe
space under the roof of the shoulder. The roof of the shoul-
der is made of a bone, the acromion, and a ligament, the
coracoacromial ligament. If you put your hand on top of your
shoulder, you can feel the bony roof. The shoulder is a ball-
and-socket joint, which is located beneath the bony roof. The
ball has a bony prominence that can bump into the bony roof.
Sensitive and important anatomical structures are in the space
below the roof: the long head of the biceps tendon, a rotator
cuff tendon a fluid-filled sac, or bursa.
When the ball bumps into the roof, the two tendons and
bursa become entrapped, or impinged. Bumping the ball into
the roof can create tendinitis and bursitis, or inflammation. The
problem is called subacromial impingement. Two movements
produce it. The first is raising the arm in any way with internal
rotation, or turning the front of the dumbbell down during
laterals. Upright rows are another way to raise the arm in inter-
nal rotation.
Internal rotation with elevation doesnt allow the bony
prominence to pass under the roof. Rather, it drives the bony
prominence into the bony roof. The military press is exactly the
opposite in that the shoulder is in external rotation, which is a
much more natural motion. The bony prominence on the ball
passes underneath the roof of the shoulder.
The second way to cause impingement is to raise your arm
straight up, as if performing a full front delt raise. Many train-
ees have learned from experience that full front raises cause
shoulder pain. Its common to see trainees perform them to 90
degrees only.
When a trainee comes to my office complaining of shoulder
pain from weight training, I ask him or her to go through the
details of his or her shoulder, chest and back workouts. Often
when I ask what exercises hurt the shoulder, the reply is, Ev-
erything. Everything hurts because the trainee has tendinitis
and bursitis from performing exercises that cause impinge-
ment. Many physicians oversimplify, or dont understand, the
problem. Their solution is to stop weight training. No trainee
wants to hear that.
The more logical solution is to remove the problem ex-
ercises. That means eliminating laterals with the front of the
dumbbell turned down, full front raises and upright rows. Its
usually accompanied by rotator cuff strengthening and shoul-
der stretches. The result is a trainee who has less shoulder pain
and is back in full training.
My advice is to keep your hands in a neutral to slightly
upward rotated position to protect the shoulder. Drop upright
rows altogether. If you have to perform front raises, take the
raise to 90 degrees only, but keep in mind that you can still
have impingement at 90 degrees. The exercises that develop
the front delts include military presses, behind-the-neck press-
es, bench presses, incline presses, flyes and laterals. You wont
lose any development by dropping front raises. Please heed
this advice, miss fewer workouts due to shoulder pain, and
save yourself much care for your shoulder in the future.
Joseph M. Horrigan
Editors note: Visit www.SoftTissueCenter.com for
reprints of Horrigans
past Sportsmedicine
columns that have
appeared in IRON
MAN. You can order
the books Strength,
Conditioning and
Injury Prevention for
Hockey by Joseph
Horrigan, D.C., and
E.J. Doc Kreis,
D.A., and the 7-
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Few bodybuilders appear
to pay much attention to how
fast they do an exercise. A
typical repetition consists of
a raising phase, in which the
muscle shortens, and a lower-
ing phase, in which it length-
ens. The research differs on
which phase produces more
gains in size and strength.
Most studies, however, sug-
gest that the lowering phase
the eccentric, or negative,
phasemay produce faster
muscle gains. Thats because
the muscle is under more
stress during eccentric muscle
contractions than during
concentric, or positive, ones.
The increased stress results in
more damage to the muscle
fibers. The body compensates for the damage by increasing
the density of the damaged fibers, which results in increased
muscle size and strength.
Findings about how exercise cadence affects muscle gains
have led to such advice as taking three to four seconds to raise
the weight followed by three to five seconds to lower it. Emerg-
ing evidence, however, indicates that this may not be the most
efficient method of building muscle. Studies suggest that power
training is, in fact, the most efficient way to boost muscle gains.
Power training with weights means you raise the weight as
fast as possible, although still keeping it under control, and
taking three to five seconds or more to lower it. One study
compared fast and slow contractions in 12 young men training
biceps. They trained one arm using fast contractions and the
other using slow contractions. Using fast contractions resulted
in more gains in type 2 muscle fibers, the ones most amenable
to growth in size and strength. Another study had subjects do
leg extensions three times a week for six weeks using slow,
fast or mixed muscle contractions. Only the fast group showed
significant muscle gains, an 11.2 percent enlargement of type 2
muscle fibers.
The latest study comparing power training to traditional
weight training focused on older men. Twenty men, aged 69 to
79, were placed in two groups. Nine of them used traditional
weight-training techniques, involving two to three seconds
of concentric muscle contractions followed by two to three
seconds of eccentric contractions. The other men engaged in
power training, lifting the weight as fast as possible while main-
taining a lowering phase of two to three seconds. Both groups
did the same workout of basic upper- and lower-body exer-
cises, resting 90 seconds between sets. They did three sets of
eight reps for each exercise using a weight equal to 40 percent
of one-rep maximum for the first two workouts. The weight was
progressively increased to 50 percent of one-rep max for the
third and fourth workouts, then 60 percent for the remaining
training sessions, which continued for 10 weeks.
Power training was more effective in increasing
muscle thickness in the older men. Both groups gained
muscle thickness in the biceps, but those using the power train-
ing gained more. Only the power trainees gained muscle thick-
ness in their thighs. Thats highly significant because the loss of
muscle with aging begins
in the peripheral areas,
particularly the lower
body. The adage The
legs are the first to go is
all too true for most peo-
ple. If you look at photos
of aging former competi-
tive bodybuilders, youll
usually find that their legs
show the greatest degree
of muscle atrophyal-
though far less than
would have occurred with
a total lack of training.
Why would doing
power training build
muscle more effi-
ciently? Muscle biop-
sies suggest that it
causes more damage
to muscle fibers than traditional concentric reps,
leading to a greater degree of protein remodeling in
the trained muscle. Type 2 muscle fibers are most suscep-
tible to that type of damage. In short, with power training, you
maximize training the muscle in all phases of the rep.
Another factor may involve anabolic hormones. In a study
published in 2003, 10 young men, average age 24, did two
common upper-body and two common lower-body weight
exercises for four sets of 12 reps using a weight equal to 80
percent of one-rep maximum, with 90 seconds of rest between
sets. The object of the study was to determine the hormone
responses to concentric and eccentric muscle contractions.
The results showed that while total and free testosterone levels
rose slightly during both types of muscle contraction, only the
concentric contraction produced a significantly greater release
of growth hormone. The authors suggested that it was related
to the higher intensity involved in such contractions. Its easier to
lower a weight than to lift it.
Perhaps the biggest danger when considering incorporating
power training is not controlling the weight. While you want to
move the weight as fast as possible, you should never resort to
throwing it up. Not only does that take the stress off the muscle,
but it can also result in serious injury. In fact, it would be pru-
dent to thoroughly warm up before attempting power training.
Always maintain control of the weight, and dont forget to make
the lowering phase last for three to five seconds for best results.
Jerry Brainum
www.JerryBrainum.com
References
Shepstone, T.N., et al. (2005). Short-term high vs. Low-
velocity isokinetic lengthening training results in greater hy-
pertrophy of the elbow flexors in young men. J Appl Physiol.
98:1768-1776.
Nogueira, W., et al. (2009). Effects of power training on mus-
cle thickness of older men. Int J Sports Med. 30(3):200-204.
Durand, R., et al. (2003). Hormonal responses from concen-
tric and eccentric muscle contractions. Med Sci Sports Exer.
35:937-943.
Does Repetition Speed Matter?
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This 3-plus-hour DVD is a
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Mitsuru Okabe spent 4 days
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Q: Which part of a weightlifting repetition builds
more mass, the negative or the positive? How many
seconds should each last?
A: The negative part is most responsible for building
size and strength. Exercise physiologists call it the tissue-
remodeling phase of the repetition cycle because lowering
weights, not lifting them, is what causes muscle soreness,
and thats the stimulus for the biological adaptation of
hypertrophying the muscle fibers.
The time taken to lift weights is referred to as tempo.
Varying it is a great way to keep making gains in the gym.
For general muscle-building purposes take one to three
seconds for the positive phase and three to six seconds for
the negative phase.
Q: Based on your recommendation, Ive consid-
ered purchasing thick-handle dumbbells, but they
are way out of my price range. Plus, I have space
limitations. Is there an alternative?
A: At the Poliquin Strength Institute and in all the gyms
I have consulted for, thick-handle dumbbells are a staple.
Theyre not cheap by any means, and you can find them
only in top-notch training centers. There is, however, an
alternative: Fat Gripz, the brainchild of one of my best
students, PICP level 2 coach Werner Brggeman.
Theyre tough as hell and fit on any regular weight-train-
ing implement better than anything else Ive seen. Now you
have no excuse for sporting your weak 11-inch arms. To get
your own pair, go to www.FatGripz.com.
Q: Can you explain your protein goal system for
fat loss simply?
A: For losing fat quickly, I like what I call the protein
goal diet. High protein (1.5 to two grams of animal protein
per pound of bodyweight), high omega-3s (1.5 grams per
pound of bodyfat in fish oils) and carbs limited to green
veggies (but eaten in unlimited amounts).
To fit in that much
protein, shoot for six
to seven meals a day.
Taking branched-
chain amino acids
during training can
count as a seventh
meal. A two-hour fast
before bed is recom-
mended, so if you
screw up and hit only
four or five meals
one day, dont try to
cram in the last two.
Hey, you messed up,
but you still made 80
percent that day, and
thats okay. Start again
the next day.
After a strict 14-day
initial phase, add a
cheat meal every five
days until youre at
less than 10 percent
bodyfat. Then you can
have a full cheat day.
As for the ladies, same
thing; just multiply
the protein goal by
0.6.
Most nutritionists
advocate diets that
have worked for them,
which isnt always
a good thing if the
coach is a carb-toler-
ant ectomorph. While
Im definitely a fan of
low-carb diets for 75
percent of the popula-
tion, I acknowledge
Negative Emphasis for Positive Muscle Gains
Want better muscle-
building results?
Take three to six
seconds to do
the negative, or
lowering, phase of
each repetition.
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SmartTraining_F.indd 46 5/29/09 12:54:03 PM
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that most people can still get results with a carb-based diet.
It just requires more precision than the average Joe can
usually commit to.
Need a handy way to calculate the amount of protein to
eat per meal? Animal protein is roughly 22 percent protein;
so 100 grams of chicken, beef or scallops would translate to
around 22 grams of protein. If your daily protein intake is
400 grams and you eat six meals a day, shoot for 300 grams
of animal protein at each meal (300 x 22 percent = 66 grams
of protein, x 6 meals = 396 grams a day). Its not ultra-exact,
of course, but you dont need to be obsessive to lose body-
fat.
All is not lost for the 75 percent of the population who
dont tolerate carbs well. I believe that by getting lean and
staying lean for a solid 18
months, you can actually
make yourself carb tolerant.
Just watch the subscapular
skinfold siteas the reading
goes down, carbohydrate
tolerance goes up.
Food rotation, especially
varying your proteins, is
very important, but it
doesnt need to be compli-
cated. I suggest labeling the
meats you usually cook at
home as home foods and
making a point of avoiding
them when dining out or
traveling. So, for example,
chicken, salmon and bison
at home; steak, eggs and
halibut on the road. In a
nutshell, thats what the
protein goal is all about.
Q: My friend, who is a
personal trainer, says
that its useless to do
more than 20 minutes
on the treadmill because
you surpass your opti-
mal fat-burning zone. Is
there really an optimal
fat-burning zone? Am I
wasting my time running
for 40 minutes?
A: Your friends knowl-
edge of exercise physiology
is rather limited. Did he get
his certification from the
back of a cereal box? Hes
confusing fuel sources and
physiological changes.
From a strict physiologi-
cal standpoint, it takes your
body 10 minutes after you
start steady-state exercise to derive most of its energy
from circulating free fatty acids. Free fatty acids will be the
primary fuel burned for two to four hours, depending on
your aerobic capacity. After that youll actually start going
through your amino acid pool reservesmainly the liver
and muscles. At that point up to 30 percent of the energy
comes from broken-down amino acids.
Thats why chronic aerobic exercisers look like con-
centration camp prisoners. Their protein stores are can-
nibalized to supply the energy demands of their training
volume. That doesnt mean you need to watch all episodes
of Band of Brothers during your next aerobic workout.
The source of fuel is only part of the equation for optimal
composition changes.
It usually takes about 10
minutes of steady-state
cardio before the body
begins to use fatty acids
as energy.
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www.ironmanmagazine.com \ JULY 2006 181
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Energy demands during exercise are important, but even
more important are the energy demands postexercise and
the hormone shifts during specific exercise regimens. If
youre interested in increasing lean body mass and decreas-
ing fat tissue, interval programs of 20 to 40 minutes are
best.
Q: What are the best muscle-building activities
that dont require setting foot in a gym?
A: According to research and basic observation, the
best are mountain climbing and grappling sports, such as
judo and wrestling. Your results, however, would be much
slower to come than with weight training and with far
greater risk of injury. Mountain climbing is great if you live
in Aspen but not too accessible if you live in Omaha or Fort
Lauderdale.
If youre unskilled at grappling sports, there would be
minimal training effect, as you would be spending more
time on your back than the most desired red-light-district
professional.
If youre talking about at-home, no-equipment exercise
and are very weak, you can always do pushups and dips,
but that gets old fast. As you get stronger, youll have to do
countless reps to get a training effect.
Q: I was brought up on the idea of push/pull
chest/triceps, back/bicepstraining. Is that the
most effective way to build mass? Also, would it be
better to split my routine to one bodypart in the
morning and another at night?
A: Actually, push/pull is one of the dumbest way to train.
When you train chest and triceps together, for example, by
the time youve finished training your chestwhich almost
always involves the tricepsyour triceps are fried, and
you end up using pansy weights that do little to stimulate
triceps growth. The same goes for back exercises, which
almost always involve the elbow flexors.
Editors note: Charles Poliquin is
recognized as one of the worlds most
successful strength coaches, having
coached Olympic medalists in 12 dif-
ferent sports, including the U.S. wom-
ens track-and-field team for the 2000
Olympics. Hes spent years research-
ing European journals (hes fluent in
English, French and German) and speaking with other
coaches and scientists in his quest to optimize training
methods. For more on his books, seminars and meth-
ods, visit www.CharlesPoliquin.net. Also, see his ad on
page 179. IM
The problem with push/pull routines is
that if, for example, you work triceps
after chest, your triceps will be too
fatigued to derive growth stimulation
from the direct arm work.
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Many years ago I had a discussion
with a man who went on to win multiple
Mr. Olympia titles. When I asked him
about drinking milk, he told me that he
always removed all dairy foods from his
diet prior to a contest, explaining that
milk was rich in estrogens. Estrogens
are associated with fat deposition just
under the skin, which obscures mus-
cular definition. In addition, estrogen
retains water, blunting hard-earned
muscularity. You may recall the scene
in the film Pumping Iron where Arnold
Schwarzenegger is asked about drink-
ing milk. He responds by stating that
milk is for babies.
But does milk actually contain active
hormones, particularly estrogen?
Like testosterone, estrogen is a
steroid hormone and is
rapidly degraded in the liver
when taken orally. Unless,
of course, the structure
of the hormone has been
manipulated to block the
first-pass liver metabo-
lismas is the case with
synthetic oral versions of
testosterone, a.k.a. ana-
bolic steroids. Examples
of orally active estrogens
include birth control pills for
women and other forms of
estrogen that treat meno-
pause symptoms. Ac-
cording to a recent study,
however, commercial milk
products contain active
estrogen metabolites.
Estrogen is a potent
cancer agent, and some
studies show that a higher
intake of milk products
may be linked to ovar-
ian and other cancers in
women and possibly pros-
tate cancer in men. Thats
highly debatable among
researchers, however, and
definitive answers are not
on the record. On the other
hand, milk and dairy prod-
ucts supply 60 to 70 per-
cent of the total estrogen
intake in food. In recent
years the amount of estro-
gens in milk have increased
because of certain dairy-
farming practices. Most
milk now comes from cows
far into the late stages of
pregnancy, when estrogen
Nutrition With a Get-Big Mission
Milk, Estrogen, IGF-1 and Insulin
HORMONE Z ONE
Nutrition and Supplementation
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Unfortunately, shoulder injury
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www.ironmanmagazine.com \ AUGUST 2009 55
concentration in the milk peaks. One
study found that milk from a cow late
in pregnancy contained 33 times more
estrone sulfate than milk obtained from
a nonpregnant cow.
The study analyzed the estrogen
metabolite content in whole milk, skim
and 2 percent fat milk and buttermilk.
Buttermilk, whole milk and 2 percent
fat milk contained significant levels of
biologically active estrogen metabo-
lites. Skim milk contained the least,
buttermilk the most. Researchers also
tested soy milk and found no estrogen
metabolites. Not only was skim milk
lowest in estrogen metabolites, but 98
percent of the estrogen it did contain
was in the conjugated, or less active,
form. Buttermilk contained the
most highly active form of es-
trogen metabolites.
The authors note that while estro-
gen metabolites in these milk products
are much fewer than what are found
in estrogen-based drugs, we dont yet
know their long-term effect. The study
also mentioned that milk contains
progesterone, another type of hor-
mone found in higher concentrations
in women.
Other studies suggest that
milk contains insulinlike growth
factor 1, considered the active
anabolic component of growth
hormone. Two variants of IGF-1 are
required for muscle repair and growth.
Trouble is, IGF-1 also encourages rapid
cell division and prevents the self-de-
struction of cells, both of which can be
dangerous in regard to cancer. The big
controversy about milk is the practice
of giving recombinant IGF-1 to cows to
increase their milk production. Some
say that milk from those cows contains
higher than normal levels of IGF-1,
which is detectable after pasteurization
and homogenization. In addition, bo-
vine and human IGF-1 share the same
amino acid sequences, which means
that the bovine version can interact
with human IGF-1 cell receptors.
Critics contend that since IGF-1 is
an amino acidbased hormone, its
largely degraded in the gut. On the
other hand, adults who drink a lot
of milk have an average 10 to 20
percent increase in circulating
IGF-1.
How can IGF-1 survive
the formidable digestive
barrier? The major protein
in milk, casein, contains
a protease inhibitor that
may shield IGF-1 from
degradation. Milk intake
also increases the ratio
of free-to-bound IGF-
1, which increases the
activity of IGF-1 but also
speeds its breakdown.
While the link between
IGF-1 and milk is hardly
definitive, the one between
milk and insulin is more
realistic. Although milk
has a low-glycemic-index
number (about 15 to 30),
milk and milk-based foods
paradoxically have a high
insulin-stimulating effect, possibly
because of certain protein fractions
found in milk. All dairy products, with
the exception of hard cheese, have
potent insulin-boosting effects. Adding
200 milliliters of milk to a low-
glycemic-index meal increases
the insulin response by 300
percent.
Ironically, many negative factors
may aid bodybuilding. For example,
increased IGF-1 may have some ana-
bolic impact. The increased insulin
speeds the entry of amino acids
into muscle for added muscle
protein synthesis and exerts an
anticatabolic effect in muscle. I
suspect that the potent insulin release
is there for a reason, as milk is the pri-
mary food for the most rapid period of
human growth and amino acid uptake
is integral to it. Insulin also helps regen-
erate depleted muscle glycogen. In fact,
studies show that drinking milk after a
workout leads to more efficient recovery
than most commercial sports drinks do.
Nor can you escape the fact that milk
contains whey, the highest-biological-
value protein, as well as other active
peptides
that emerging
research shows may provide enormous
health benefits.
If youre still concerned about es-
trogen and other hormone effects of
milk, you can get most of the benefits
of milk from a blend of casein and whey
milk proteins, which give you most of
the health factors contained in milk,
minus the hormone activity. Whey does,
however, bring on insulin release and
possibly IGF-1 activity. Also, if you
believe that drinking milk will
smooth you out before a contest
because of its estrogen content,
consider that the average man
produces 136,000 nanograms
of estrogen each day, far more
than youd get from drinking
several gallons of milk.
Jerry Brainum
Farlow, D.W., et al. (2009). Quan-
titative measurement of endogenous
estrogen metabolites, risk factors for
development of breast cancer, in com-
mercial milk products by LC-MS/MS. J
Chromto B. 877(13):1327-1334.
w
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Included is complete
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56 AUGUST 2009 \ www.ironmanmagazine.com
Anticancer Caffeine
Bodybuilders use caffeine before a workout to have
more energy, and most fat burners include some form
of caffeine as a metabolic stimulant. New studies have
also demonstrated that getting some caffeine after you
train can enhance recovery and glycogen replenish-
ment in muscle tissue. Thats why some postworkout
formulas today contain caffeine. Now theres more
good news: Caffeine appears to have anticancer prop-
erties.
Getting some caffeine prior to exercise has been
shown to protect against skin cancer. Scientists at Rut-
gers University exposed animals to harmful UVB radia-
tion and found that pairing caffeine intake with exercise
produced a fourfold ability to destroy skin cancer
cells. Researchers believe that is due to the inhi-
bition of ATR-1, a genetic pathway that prevents
damaged cells from self-destructing, a.k.a. apop-
tosis. In other words, caffeine plus exercise forces
damaged cells to commit suicide.
Both caffeine and exercise also help reduce
bodyfat, which is where a lot of cancer-causing toxins
reside. Of course, too much of either can have nega-
tive effects, so moderation is key. Becky Holman
c | | o o e s
Vitamin C should
be taken every four
hours because it is
flushed from your sys-
tem. Instead of one big
dose, take a few hun-
dred milligrams every few
hours.
Bodyfat is a stor-
age site for toxins and
carcinogens
which are can-
cer-causing
substances.
Thats one
reason people
who are physi-
cally active
and leaner get
fewer cancers.
Raspberries and
strawberries contain
lots of ellagic acid, an
anitioxidant that can
slow tumor growth.
Almonds build
bones and improve
muscular contrac-
tion. Thats because
they contain more
calcium than any other
nut.
Avocados appear
to help the absorption of beta-carotene
and lutein, which
are good for your
eyes. If you have a
salad with carrots
and spinach, add
a small amount of
avocado to super-
charge the health
benefits.
Peppermint
and ginger teas
can produce a
better environment for proper diges-
tionand perhaps better protein use
for more muscle.
Becky Holman
www.X-tremeLean.com
Food Facts
That can affect your
workouts, weight and wellness
= e v e | o
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(#123) by John
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Weight training to
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60 AUGUST 2009 \ www.ironmanmagazine.com
The Instinct Diet is not written for
bodybuilders, but it has lots of interesting
tips and facts, not to mention recipes,
that a bodybuilder can use to rip up.
The author, Susan B. Roberts, Ph.D.,
lays out an eight-week program based
on five food instincts shes identified:
hungerthe need to feel full; avail-
abilityjust because its there; calorie
densitytoo good to resist; familiarity,
cravings and triggers; and variety
too many choices.
In the first six chapters Roberts ex-
plores those concepts, or instincts,
and how to make them work for you:
You can make simple changes that will give you
greater control over not just what you eat but what you
weigh. Then in Chapter 7 she provides a summary in crib-
sheet form, listing each instinct with a brief synopsis and
tips. For example, for hunger she says to make sure every
meal and every snack makes you feel satisfied. She then
lists a few tips on how to accomplish that, such as eating
high-fiber, high-protein, low-carb foods.
In fact, high fiber and high protein are a running theme
in the book, which is excellent for
bodybuildersyou want to build
muscle, but you want to stay full and
regular too.
The actual program starts on page
63, and she covers everything from
weighing yourself to shopping lists and
menus to snacks. There are also short
ideas or tips in boxes throughout, with
titles such as The Exercise Equation
and Small Splurges.
The next section is recipesjam-
packed with culinary delights that are
healthful and easy to whip up, like rich chili
soup, I diet tuna salad, Florentine steak
and arista chicken. Most of the dishes are
high in protein and medium to low in carbs, so bodybuild-
ers will find a number of them that are appropriate for
staying or getting muscular and lean. The recipe section
has more than 100 pages.
The Instinct Diet is all about sensible nutrition with a
get-lean mission. As I said, not a bodybuilding tome, but a
book you can use for recipes, eating tips and motivation to
get ripped. Becky Holman
e v | e w
e c ov e
Faster Muscle Refueling
Bodybuilders know that they need carbs immediate-
ly after a workout to help replenish muscle glycogen.
They also add protein to get muscle-building amino
acids when the anabolic window is open postworkout.
You may also want to add caffeine to
the mix. A group of Austra-
lian scientists found that
athletes who took in carbs
with caffeine immediately
after a hard workout
got a more than 60
percent increase in
glycogen. Caffeine
appears to help
shuttle glucose
into muscle tis-
sue.
Becky Holman
Most bodybuilders know
that fish oil can improve fat
burning, enhance circula-
tion and provide essential
building blocks for anabolic
hormones. Did you know
it can improve your skin as
well? Thats due to eicosap-
entaenoic, or EPA, one of the
omega-3 fatty acids. It boosts
hydration and regulates oil
production in the skin, which
helps prevent acne and
wards off wrinkles. EPA is
considered an antioxidant
and an anti-inflammatory that
protects the skin and helps
repair it.
Becky Holman
Use Your Five Food Instincts to
Lose Weight and Keep It Off
The Instinct Diet
Oil Up
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62 AUGUST 2009 \ www.ironmanmagazine.com
a o c | c o | v e
Spirulinayou know, that gooey green stuff
you see folks blending at natural food stores
may actually be good for you. Personally, I find
the look of it as appealing as a Biggest Loser
contestant in a thong. If you can stomach it,
though, it might just be something to try.
Basically, spirulina is algae and has been
used as a food source for centuries. It can
lower blood pressure and cholesterol,
decrease muscle damage from exercise
and enhance muscle protein synthesis.
Yep, the green gooey stuff is muscle friendly,
even if it isnt palate friendly.
In one study, Spirulina maxima taken as
a supplement4.5 grams per day for six
weeksby 16 men and 20 women between
the ages of 18 and 65 had a hypolipemic effect,
meaning it lowered blood lipids. In this
case it especially lowered triglycerides
and low-density-liproprotein choles-
terol. It reduced systolic and diastolic
blood pressure,
1
and it modified total
cholesterol and high-density-lipopro-
tein-cholesterol values.
2
Spirulina may even help diabetics.
Two-month supplementation resulted
in lower fasting and postprandial
blood glucose. A significant reduction
in the form of hemoglobin that shows
how much blood glucose is in the
body was also observedand thats
a great thing.
Triglycerides were significantly lowered. Total and low-
density-lipoprotein cholesterol decreased, and high-density-
lipoprotein cholesterol increased. As a result, a significant
reduction in the risk factors for heart disease was observed.
Spirulina supplementation helps control blood glucose and
improves the lipid profile of subjects with type 2 diabetes mel-
litus.
3
What happens when you give spirulina to people who exer-
cise? Sixteen students volunteered to take Spirulina platensis
in addition to their normal diet for three weeks. Blood samples
were taken after they finished the Bruce incremental treadmill
exercisebasically increasing the amount of work done on a
treadmill until you can no longer stay on the darn thingbe-
fore and after supplementation. Plasma concentrations of
malondialdehyde, a compound thats an index of oxidative
stress, were significantly decreased after supplementation
with spirulina. The activity of blood superoxide dismutase, an
antioxidant compound, was significantly raised with spirulina
as well. In addition, the lactate concentration was higher,
and the time to exhaustion was significantly extended.
Taking the algae had a protective effect on
skeletal muscle damage, and that probably
led to postponement of exhaustion during the
all-out exercise.
4
With its high concentration of functional nutrients,
spirulina is a supplement worth considering. Its a great
source of vitamins, minerals and antioxidants. Its health
benefits, plus its potential muscle-enhancing effects,
make it an attractive addition to your supplement arsenal.
Jose Antonio, Ph.D.
Editors note: Jose Antonio, Ph.D., is the CEO of the
International Society of Sports Nutrition (www.theissn.org) and
is a sports science consultant to VPX/Redline.
References
1
Torres-Duran, P.V., et al. (2007). Antihyperlipemic and an-
tihypertensive effects of Spirulina maxima in an open sample
of Mexican population: A preliminary report. Lipids Health Dis.
6:33.
2
Juarez-Oropeza, M.A., et al. (2009). Effects of dietary
spirulina on vascular reactivity. J Med Food. 12(1):15-20.
3
Parikh, P., Mani, U., and Iyer, U. (2001). Role of spirulina in
the control of glycemia and lipidemia in type 2 diabetes mel-
litus. J Med Food. 4(4):193-199.
4
Lu, H.K., et al. (2006). Preventive effects of Spirulina
platensis on skeletal muscle damage under exercise-induced
oxidative stress. Eur J Appl Physiol. 98(2):220-226.
Super Algae
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Over 4000 best-selling products online
Breakthrough research in
exercise metabolism now
reveals this fact: What you
consume (or dont consume)
immediately after training plays
a critical role in determining
your success or failure! That
time period is known as the
anabolic window of growth.
The biggest mistake many
bodybuilders make is eating
a meal of chicken breasts,
baked potato or rice and
vegetables after a workout. This
is an approach doomed to fail
because by the time this meal
digests, the anabolic window
has slammed shut.
The best way to produce this
potent anabolic effect is simply
by drinking an amino acid-
and-carbohydrate supplement
within 15 minutes after training!
RecoverX offers the ideal
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the perfect blend of nutrients
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64 AUGUST 2009 \ www.ironmanmagazine.com
c | | o s c | e c e
Mention the word calcium,
and just about everyone thinks
about bones or teeth. Its true
that the majority of calcium is
stored in bones, but the small
amount that circulates in the
bloodabout 1 percentis
vital.
Calcium is required for proper
nerve transmission and muscle
contraction, including that of the
heart. While an outright deficien-
cy is rare in Western societies,
the long-term effects of insuf-
ficient calcium can be apparent,
particularly in older women who
also lack estrogen. They often
suffer from osteoporosis, a thin-
ning of bone tissue. Osteoporo-
sis begins at about age 30 but
manifests to the greatest extent
when women pass menopause:
The lack of estrogen that ensues
following menopause com-
pounds the problem of a long-
standing lack of calcium.
Another factor contributing to the problem is failure to do
weight-bearing exerciseresistance training helps the bones
retain calcium. Small, slight women are more prone to osteo-
porosis. Those who have more bodyfat have more protection
because the enzyme aromatase, which is found in bodyfat,
converts circulating androgens into estrogen. Its also pos-
sible for men to get osteoporosis, particularly those who dont
exercise and who have low testosterone.
Some research has suggested that calcium may help with
bodyfat loss. The theory is that dietary calcium suppresses
calcitriol-based fat increases. Calcitriol, an activated form of
vitamin D, suppresses thermogenic protein activity in fat cells
and encourages an increase in fat deposition. The problem is,
that kind of fat loss works only when the diet was previously
lacking in calcium. More recent studies have found no fat-loss
effects at all when calcium is added to the diets of subjects
who are already getting plenty.
Bodybuilders precompetition diets may be short on cal-
cium due to a lack of the best source of calciumdairy foods,
such as milk and cheese. You can easily remedy that deficien-
cy, however, by taking supplemental calcium, preferably in the
form of multimineral supplements, which provide the required
nutrients without the unwanted calories.
A recent study found that athletes with a high-cal-
cium intake, combined with intense training, have
higher counts of both free
and total testosterone. That
would imply that calcium may
provide anabolic effects. The
subjects, 30 male athletes with
an age range of 17 to 21, were
divided into three groups of 10:
1) Athletes who took 35 mil-
ligrams of calcium gluconate per
kilogram of bodyweight with no
training.
2) Athletes who took the same
dose of calcium and trained for
90 minutes a day, five days a
week.
3) Athletes who trained for the
same length of time but didnt
take any calcium.
The dose of calcium was three
times the usual recommendation
for the mineral, which is 800 mil-
ligrams daily35 milligrams per
kilogram of bodyweight amounts
to 3,150 milligrams of calcium for a 200-pound athlete. The
study lasted for one month.
As expected, the exercising groups had more free and total
testosterone than the sedentary group. The hormone count
was highest in group 2, where intense exercise was combined
with the calcium supplement. The authors speculated
that calcium pathways in the body that affect tes-
tosterone may have played a role. On the other hand,
their credibility was dampened by their noting that a form of
the amino acid by-product HMB contains calcium, and HMB
has been linked to an increase in fat-free mass. In reality, HMB
contains tiny amounts of calcium, and its mechanism has
nothing to do with calcium. In fact, the studies showing the
effectiveness of HMB are equivocal at best in regard to muscle
size and strength.
Based on this preliminary study, I would not suggest that
calcium is in any way an anabolic supplement, except per-
haps in maintaining bone structure. Calcium is a vital mineral,
but dont count on it to build muscle or help you lose bodyfat,
unless youre deficient. Considering the widespread availability
of calcium supplements, you shouldnt be.
Jerry Brainum
Cinar, V., et al. (2009). Testosterone levels in athletes at rest
and exhaustion: Effects of calcium supplementation. Bio Trace
Elem Res. In press.
Calcium: A Testosterone Booster?
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Whatever You NeedWherever You Train
Red Dragon
120 capsules
$29.95
The biggest bodybuilders know that
the last few grueling reps of a set are
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through the pain of muscle burn on
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its not enough; the burn is too fierce.
Fortunately, theres now a potent new
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you get bigger and stronger faster.
Red Dragon is a new beta-alanine
supplement that packs your muscles
with carnosineup to 60 percent more.
Muscle biopsies show that the largest
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carnosine in their fast-twitch muscle
fibers than sedentary individuals for good
reason: Carnosine buffers the burn to give
muscles more grow power on every set.
The bigger and stronger a muscle gets,
the more carnosine it needs to perform
at higher intensity levels. You must keep
your muscles loaded with carnosine to
grow larger and stronger. It all boils down
to intensity and the ability to buffer waste
productshydrogen ions and lactic
acidso the muscle doesnt shut down
before growth activation.
Straight carnosine supplements degrade
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more than 20 new studies document that
beta-alanine is converted to carnosine
very efficiently. All it takes is 1 1/2 grams
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your muscles and feel the difference in
the gymyou can double or triple your
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Note: Red Dragon is the first pure
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GRIND OUT THE GROWTH REPS
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www.ironmanmagazine.com \ AUGUST 2009 71
To use 10x10, take a weight that
you can get 20 reps with and then
do only 10; rest 30 seconds, and
do 10 more. Continue until youve
completed 10 sets of 10 reps. The
first few sets will be easy, the last few
brutaland you may be able to get
only eight or nine reps on your last
two sets. In fact, if you get 10 reps on
all 10 sets, add weight at your next
workout.
As for Power/Rep Range/Shock,
thats a weekly change in the work-
out protocol:
Power week: Do all or most sets
in the four-to-six-rep range.
by Steve Holman and Jonathan Lawson
Photography by Michael Neveux
Muscle-Training Program 118
From the IRON MAN
Training & Research Center
Grow
Train, Eat,
W
ere still on our 10x10 experimental
spin, loosely adhering to Eric
Brosers Power/Rep Range/Shock
system. We described our Rep Range
workouts last month, so its time to move into
Shock modeat least in the
workouts on pages 72 and 76.
Were also including a body part-
by-body part 10x10 analysis,
explaining what weve found
to be the best exercises and/or
set-and-rep sequences. But first
some review.
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72 AUGUST 2009 \ www.ironmanmagazine.com
Rep Range week: Do
sets in three rep ranges
seven to nine, 10 to 12 and
13 to 15.
Shock week: Do all sets
in the eight-to-10 range,
but add intensity tech-
niques like drop sets, su-
persets, DC training, etc.
Of course, with 10x10 weve
bastardized the protocols
somewhat. Thats because we
started getting amazing prog-
ress with the method and so
began using it on all body-
parts every week.
For example, during Power
week wed go heavy on our
big, midrange-position, or
compound, exercise as well
as our stretch-position move,
but wed do 10x10 on the
more isolated contracted-po-
sition exercise to finish with
serious muscle engorgement.
For example, wed end quads
with 10x10 on leg exten-
sionsunbelievably painful
and intense.
Rep Range week had us
doing 10x10 on our first
exercise, the midrange-posi-
tion move, and wed follow
with various rep ranges on
the stretch- and contracted-
position exercises. (See last
months TEG for our Rep
Range workouts.)
Shock week, as youll see,
had us all over the map
whatever we felt was the best
10x10 attack for a particular
bodypart, we did it. On the
remaining exercises we did
drop sets or supersets.
So what are our favorite
10x10 assaults for each body-
part? Lets go through the
muscle groups.
Monday: Chest,
Calves, Abs
Chest. Its a stubborn
bodypart for both of us, so
weve tried 10x10 on a num-
ber of exercises. Standard
flat-bench presses got our
chests very sore, as did wide-
grip dips. What about incline
presses? On the free-bar ver-
sion we both seem to involve
our front delts too much,
and on the Smith machine
theres drag on the negative
stroke, which lessens the
severity of the trauma.
That means we opt for
bench presses most of the
time as the 10x10 exercise,
trying to touch the bar at
the midpec area to better
involve the entire chest.
We may try Vince Girondas
neck presses, lowering
the bar to the base of the
neck, to see what kind of
soreness we get; however,
weve read that shoulder
impingement is more
probable with that version.
Luckily, the poundage is
lighter when you use 10x10,
so injury is usually out of
the picture.
As for isolation exercises,
the 10x10 method didnt
seem to go well with cable
work, even when we tried
8x12. It may be the drag of
the weight stack or simply
our lack of neuromuscular
efficiency in our pecs. Our
favorite way to use cable
work is to superset it with
wide-grip dipsdips first,
then immediately after-
ward middle or low cable
flyes.
Calves. We were sur-
prised that we got the most
soreness from standing calf
raises. After thinking about
it, however, we figure that
its probably because of the
need for more control on
the negative stroke. Stretch
moves like leg press calf
raises and machine donkey
calf raises didnt give us the
microtrauma with 10x10.
Actually, we do 8x15 for
calves, as theyre a more
Note: For our com-
plete version of Eric
Brosers Power/Rep
Range/Shock pro-
gram, see the e-book
3D Muscle Building,
available at the X-
Shop at www.X-Rep
.com.
IRON MAN Training & Research Center
Muscle-Building Program 118
Workout 1: Chest, Calves, Abs (Shock)
Bench presses or Smith-machine
low-incline presses 10 x 10
Superset
Wide-grip dips (X Reps) 2 x 8-10
Middle or low cable flyes 2 x 8-10
Leg press calf raises 1 x 12-15
Standing calf raises 8 x 15
Seated calf raises (X Reps) 1 x 16-20
Incline kneeups 10 x 10
Tri-set
Ab Bench crunches (X Reps) 1 x 9-12
Full-range twisting crunches 1 x 9-12
End-of-bench kneeups (X Reps) 1 x 9-12
Workout 2: Back, Forearms (Shock)
Parallel-grip chins 8 x 8
Superset
Dumbbell pullovers 2 x 8-10
Undergrip chins or rope rows 2 x 8-10
Bent-over dumbbell rows 3 x 8-10
Superset
Behind-the-neck pulldowns (X Reps) 1 x 8-10
Bent-arm bent-over laterals 1 x 8-10
Barbell upright rows 8 x 10
Dumbbell shrugs (X Reps) 1 x 10-12
Cable reverse curls 3 x 8-10
Dumbbell reverse wrist curls 8 x 15
Barbell wrist curls 8 x 15
Workout 3: Quads, Hamstrings, Lower Back (Shock)
Leg extensions (warmup) 1 x 18-20
Old-style hack squats 10 x 10
Superset
Sissy squats (X Reps) 2 x 8-10
Leg extensions 2 x 8-10
Hyperextensions 8 x 10
Stiff-legged deadlifts 1 x 9-12
Leg curls 3 x 9-12
Workout 4: Delts, Triceps, Biceps (Shock)
Dumbbell presses 3 x 8-10
Superset
Incline one-arm lateral raises 1 x 10-12
One-arm cable lateral raises 1 x 8-10
Forward-lean lateral raises 8 x 10
Bent-over lateral raises (X Reps) 2 x 9-12
Decline extensions 8 x 10
Superset
Rope pushouts 2 x 8-10
Bench dips 2 x 8-10
Dumbbell curls 8 x 10
Incline curls (drop set) 1 x 9(6)
Concentration curls (drop set) 1 x 9(6)
Grow
Train, Eat,
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48 / 162
endurance-oriented muscle group.
As we mentioned last month, our
standard calf routine is one set of
leg press calf raises15 reps to fail-
ure just to wake up the gastrocs and
get the blood flowing. Then its 8x15
on standing calf raises, which burn
like the fires of hell from set three
on. We end calves with one high-rep
set of seated calf raises, although
were kicking around the idea of
moving those to Friday for 8x15.
That would give the calves a second
hit when theyre not already fried.
Abs. We get the most muscular
traumafrom rib cage to pelvis
using 10x10 on incline kneeups.
We follow with a tri-set of Ab Bench
crunches, full-range crunches on
the bench press bench and end-of-
bench kneeups.
Tuesday: Back, Forearms
Lats. Its probably no surprise
that chins do a better job than pull-
downs; however, you may be sur-
prised to learn that the parallel-grip
version is what produces the most
soreness from armpits to obliques.
Standard overgrip semi-wide-grip
chins got us sore more in the upper
lat, or teres, area. Interesting.
The real problem with any type
of chinup is that we cant manage
10x10. We do Girondas 8x8 instead,
and our reps still tail off on the last
few setsdown to seven or even six.
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Train, Eat,
Keep your back flat on
hyperextensions, and attack
them with 10x10. Your
hamstrings will get sore,
guaranteed.
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76 AUGUST 2009 \ www.ironmanmagazine.com
Workout 1: Chest, Calves, Abs (Shock)
Low-incline presses
or bench presses or wide-grip dips 10 x 10
Flat-bench flyes (drop set) 2 x 9(6)
Donkey calf raises (X Reps) 1 x 13-15
One-leg calf raises 8 x 15
Seated calf raises (X Reps) 1 x 15-20
Incline kneeups (X Reps) 10 x10
Superset
Full-range crunches (drop set) 1 x10(8)
End-of-bench kneeups 1 x 8-10
Workout 2: Back, Forearms (Shock)
Parallel-grip or wide-grip chins 8 x 8
Superset
Dumbbell pullovers 2 x 8-10
Undergrip rows 2 x 8-10
Bent-over barbell or dumbbell rows 3 x 8-10
Bent-arm bent-over laterals 2 x 10-12
Barbell upright rows 8 x 10
Shrugs (X Reps) 1 x 10-12
Reverse curls 2 x 8-10
Reverse wrist curls 8 x 15
Wrist curls 8 x 15
Workout 3: Quads, Hamstrings, Lower Back
(Shock)
Leg extensions (warmup) 1 x 20
Old-style hack squats 10 x 10
Superset
Sissy squats (X Reps) 2 x 8-10
Leg extensions 2 x 8-10
Hyperextensions (X Reps) 8 x 10
Leg curls 3 x 10-12
Workout 4: Delts, Triceps, Biceps (Shock)
Dumbbell presses (X Reps) 3 x 8-10
Incline one-arm laterals (drop set) 1 x 10(7)
Forward-lean laterals 10 x 10
Bent-over laterals (X Reps) 2 x 10-12
Decline extensions 8 x 10
Superset
Overhead extensions 2 x 8-10
Bench dips 2 x 8-10
Dumbbell curls 8 x 10
Incline curls (drop set) 1 x 10(7)
Concentration curls (drop set) 1 x 10(7)
IRON MAN Training & Research Center Home-Gym Program 118
Note: If you dont have a leg extension machine, do old-
style hacks, nonlock style. Use partner resistance, towel
around the ankles, if you dont have a leg curl machine.
Grow
Train, Eat,
Close-grip upright rows done in
10x10 style blast the traps and
provide residual delt work.
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78 AUGUST 2009 \ www.ironmanmagazine.com
the old-style hacks with 10x10, we
follow with one or two supersets
of sissy squats and leg extensions.
If were doing the technique on leg
extensions, we start quads with
three heavy sets of old-style hack
squats and two heavy sets of sissy
squats. Then we move to 8x12 on
the extensions.
Hamstrings. The jury is also
still out on the best hamstring
route. Hyperextensions, done with
the lower back locked flat through-
out the set, provide the most sore-
ness; however, leg curls, done with
Vinces 8x8, sear the hams with an
ultimate burn. If we do the hypers
for 8x10, we usually follow with one
slow set of stiff-legged deadlifts,
then three sets of leg curls. If we
end with 8x8 on leg curls, we start
with three sets of heavy hypers and
one set of slow stiff-legged dead-
lifts.
Why not stiff-legged deadlifts
for 8x10? We found that we start
We follow with supersets of dumb-
bell pullovers and undergrip pull-
downs or rope rows.
Midback. Because there is so
much overlap between lats and
midback, we finally decided to stop
doing 10x10 on midback moves. We
were doing 8x10 on chest-supported
dumbbell rows, but it simply didnt
feel effective after wed blown out
our latsand bicepswith 8x8 on
chins.
So for midback we decided on
three heavy sets of chest-supported
dumbbell rows, followed by behind-
the-neck pulldowns supersetted
with bent-arm bent-over rows. One
superset is all we do because there
are still upper traps to contend with.
For upper traps we always do
10x10 on close-grip barbell upright
rows. Killer! Then we follow with
one heavy set of barbell shrugs. The
main reason we always do upright
rows is that they hit the upper traps
with a compound move, and they
also give us residual delt work. Our
delts are another problem area, so
getting some extra work early in the
week is a good strategy.
Forearms. Since forearms are
a lot like calveshigh-endurance
muscleswe decided to stick with
8x15 on reverse wrist curls and wrist
curls. Before we blow em out with
that, though, we hit three quick sets
of reverse curls with an EZ-curl bar
for brachialis workwhich also
gives the forearms a great warmup.
Wednesday: Quads,
Hamstrings
Quads. This is one bodypart for
which we have a hard time choos-
ing our ideal 10x10 assault. We get
an incredible burn and ache with
old-style hack squatsheels el-
evated and bar behind the glutes.
We get the most severe torching,
however, with leg extensions,
which we do for 8x12. When we do
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Reverse curls can give your
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shoulders to wrists.
TEG118_802_F.indd 78 5/29/09 5:36:14 PM
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emphasizing our lower backs too
much and our form degrades when
the sets start getting tough, pre-
disposing us to injury. Hypers are
much safer and easier to control
but you must keep your back flat to
get the hamstrings working.
Friday: Delts, Triceps,
Biceps
Delts. We begin every delt rou-
tine with a pressing exerciseand
lately its been standing dumbbell
presses; however, we stopped doing
it in 10x10 style. As we watched each
other do the exercise, we could tell
there was no way the medial heads
were getting the brunt of the stress.
As weve said in the past, overhead
pressing is primarily a front-delt
developer. We do three sets, which
warm ups the medial heads.
We tried lots of medial-head exer-
cises in 10x10 style and finally set-
tled on forward-lean laterals. They
were a favorite of Larry Scotts when
he trained at Vinces Gym under
Girondas watchful and cantanker-
ous eye. We do them a bit differently
in that we lean forward on the Ab
Bench. That prevents any back-lean
cheating.
So our delt routine now remains
constant: Dumbbell presses for
three sets, incline one-arm laterals
supersetted with one-arm cable
laterals for one round, 8x10 on
forward-lean laterals and two sets
of bent-over laterals for the rear
heads.
Triceps. Our triceps routine
also stays constant: decline exten-
sions for 8x10 and cable pushouts
supersetted with bench dips for
two rounds. Keep in mind that our
triceps get a lot of work during our
chest routine on Monday, so we
dont want to overdo the tri torch-
ing on arm day.
Biceps. This routine has stayed
constant as well. We do standing
dumbbell curls for 8x10, incline
curls for one drop set and concen-
tration curls for one drop set.
We used to do brachialis work
after biceps, but weve decided that
the reverse curls at Tuesdays fore-
arm workout gives us enough direct
work for the brachs.
Those are our findings up to the
moment. With our recent eight-
pound gain were convinced 10x10
is a mega-mass builder worth taking
for a spin. It has to do with workout
densitymore work in the same or
less time. Well have more on that
next month. If you want to explore
more about the method, see the
newUltimate 10 x 10 Mass Workout,
available at X-traordinaryWork-
outs.com.
Editors note: For the latest on
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visit www.X-Rep.com. The latest
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IM
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TEG118_802_F.indd 79 5/29/09 5:36:53 PM
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Q: Im considering competing in bodybuilding,
but I need to decide whether to enter a natural or
untested contest. I have no problems with steroids
and steroid use, but here in the United States its
illegal to use them, meaning I would have to move
overseas to be untested. I was just wondering, how
do you support yourself in your bodybuilding? Do
you have sponsors that pay for all your stuff, or do
you have a real job and do bodybuilding for more of
a lifestyle?
A: I have to ask you, why would you consider compet-
ing with steroids when you can compete naturally? As you
said, its now illegal to use steroids in this country. In fact,
getting caught with steroids without a doctors prescription
is a federal offense with penalties equivalent to using drugs
such as cocaine and heroin.
Im shocked that you would consider moving over-
seas just to be able to use steroids to compete. There are
thousands of bodybuilders who use steroids in the United
States, even though theyre illegal. If you really wanted to
Tested vs. Untested
use steroids in this country, you could do so, but youd be
breaking the law.
The easier solution, of course, would be to forget the
drugs and compete in natural bodybuilding contests in-
stead. The fact that there are a dozen or so natural body-
building organizations in the country means you have
many options if you decide to enter a contest.
If you think youd be taking a step down by choosing to
compete without steroids, I can tell you that youre com-
pletely wrong. Natural bodybuilding contests are very, very
competitive, with some incredible physiques onstage. I
promote two natural bodybuilding contests every year in
Chicago, and Im amazed at how much more competitive
each new contest is. The athletes are getting bigger and
harder each year.
Years ago there were very few natural competitions. You
were basically stuck with entering nontested shows, and
you had to make the difficult decision of whether to use the
drugs. If you didnt use them, you were at a distinct disad-
vantage.
Today theres no reason to even consider using steroids,
There are probably a dozen different natural
bodybuilding organizations all over
the country, so you have many drug-free
options.
v
by John Hansen,
Mr. Natural Olympia
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sport. Most of them are sponsored by supplement compa-
nies, but, as I said, the number of bodybuilders who can
make that type of income is very limited.
During most of my competitive career I made my living
by working a regular nine-to-five job. I competed on my
own time and my own dime. It was strictly a labor of love
for me.
For the past 10 years Ive made my living primarily as a
personal trainer. I absolutely love being a trainer because
Im doing what I enjoy, and my experience and knowledge
as a bodybuilder benefits me in that profession. Thats why
so many bodybuilders make such good personal trainers.
Over the past few years Ive made income from the sales
of my book Natural Bodybuilding and my DVDs and by
writing articles for IRON MAN. I recently began promoting
natural bodybuilding and fitness competitions, and thats
been a lot of fun and another source of income.
Its your call, of course, but my advice is to stay natural
and compete in drug-tested competitions. Why go to the
risk and expense of using illegal drugs when you can just
do it naturally? It is a lot of hard work, but in the end youll
know that you, not the drugs, earned all the rewards.
Q: Thanks for all your great tips and advice for
natural bodybuilding. I look forward to your col-
umn each month. I wanted to get your opinion on
training frequency. Ive been training for more than
a year, and now Im trying to lose fat and build a
strong foundation. Currently I train three times a
week: Monday (push), Wednesday (pull) and Friday
(legs). When I train four days a week, I burn fat but
I feel as if my muscles dont get enough recovery
time to really grow. When I train three times a week
or less, I dont burn as many calories, and I tend
to gain weight. What are your thoughts on the best
training frequency for building muscle? Can you
recommend a better split?
A: Ive always believed in losing fat primarily through my
diet, not by burning calories
at the gym. Heavy weight
training is definitely a
factor in getting lean-
er because youre
not only burning
calories during
your workouts but
also building more
lean muscle tissue,
which will ultimately
help you speed up your
metabolism and stay lean. I
think the key to getting leaner,
however, is diet.
Youve figured out that the best
routine for you to build muscle mass
and enhance your recuperation is to train three days a
week with a day of rest between workouts. I think you could
possibly add another day of training and still not overtrain.
I like taking a day off from training after two days of
heavy workouts when Im trying to get bigger. If you trained
two days on/one day off/one day on/one day off, youd be
training each muscle group once every six days. That would
let you train each bodypart a little more frequently, which
would help you grow.
You could continue to split your muscle groups with
in my opinion. Develop your physique naturally through
hard training and good nutrition and compete against
other natural bodybuilders in a drug-free competition.
Thats what bodybuilding was originally supposed to be.
I support myself with a regular job and dont make my
living as a professional bodybuilder. Nor do most body-
builders in this country or anywhere in the world. Many
do it only as a hobby, and even a lot of professional body-
builders have to do something else
to make a living because
they dont make enough
money as profession-
al bodybuilders.
Only a dozen
or so professional
bodybuilders
make six-figure
incomes exclu-
sively from the
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86 AUGUST 2009 \ www.ironmanmagazine.com
Editors note: John Hansen has won the Mr. Natural
Olympia and is a two-time Natural Mr. Universe winner.
Check out his Web site at www.NaturalOlympia.com, or
send questions or comments to him
via e-mail at John@NaturalOlympia
.com. Look for Johns DVD, Natural
Bodybuilding Seminar and Compe-
titions, along with his book, Natural
Bodybuilding, and his training DVD,
Real Muscle, at his Web site or at
Home Gym Warehouse, www.Home-
Gym.com. Listen to Johns new radio
show, Natural Bodybuilding Radio,
at www.NaturalBodybuildingRadio
.com. You can send written correspondence to John
Hansen, P.O. Box 3003, Darien, IL 60561. IM
v
2009 ABA Natural Illinois
Championships
On Saturday, April 25, 2009, I promoted the 09 ABA
Natural Illinois Bodybuilding, Fitness and Figure Champi-
onships. With nearly 50 competitors, it has grown by 2 1/2
times in only one year. Best of all, the evening show was
completely sold outwith an audience that was enthusi-
astic and, at times, screaming for the competitors. It was
one of the most supportive and vocal audiences that Ive
seen in years at a bodybuilding competition.
Tall-class winner Brent Swanson edged out the geneti-
cally gifted Pierce Walker in the mens open division. The
22-year-old Swanson wants
to become Mr. Natural
Olympia one day, and, if he
keeps improving at this rate,
hell soon make his dream
a reality.
Jennifer Lynn Abrams
competed in her first ABA
show and, with her massive
and shapely physique, won
the womens open overall
along with the best poser
award. Brittany Ramsey
caused a near-riot when
she stepped onstage for her
first contest ever. She beat
out a very competitive open figure division in one of the
highlights of my life.
The guest poser was the
amazing Thomas Anderson,
08 Natural North America
champion and the short-
class winner of last years
Natural Olympia. At 53 and
180 pounds, Thomas, 23, has
the genetics of Danny Pa-
dilla. He came out dressed as
the Incredible Hulk, and the
audience loved it. Watch out
for this guy in the future.
Heres a list of all the over-
all winners:
Mens Open: Brent Swanson
Womens Open: Jennifer Lynn Abrams
Figure Open: Brittany Ramsey
Fitness: Stacy Kvernmo
Novice Men: Eric Forest
Masters Men: Jeff Gruskovak
Masters Women: Marissa Ruffalo
Masters Figure: Patty Mayo-Katsion
Teenage Men: Kye Mallernee
Bikini Diva: Vickie Kolb
Model Search: Heather Frystak
I want to thank my sponsors for supporting Natural
Bodybuilding and Fitness, including Optimum Nutrition,
American Body Building, JM Steel, Capital Nutrition,
Nutrition Discounters, Pride Nutrition, Sultry Salsa and
Govan Fitness.
John Hansen
v
ccc coe
Brent Swanson.
Jennifer Lynn Abrams.
the push/pull/legs program that youre currently using, or
you could try a different breakdown that would eliminate
any overlapping of training the same muscles two days in
a row. Here are two examples of how you could split your
training program:
Day 1: Chest, deltoids, triceps
Day 2: Back, biceps
Day 3: Rest
Day 4: Legs
Day 5: Rest
Day 6: Cycle begins again
Day 1: Chest, biceps, triceps
Day 2: Legs
Day 3: Off
Day 4: Deltoids, back
Day 5: Off
Day 6: Cycle begins gain
To enhance your recuperation and grow between work-
outs, you need to follow a proper nutrition program. Eating
enough protein will help the muscles rebuild after your
heavy workouts. You should aim to eat 1.25 to 1.5 grams
of protein for each pound of bodyweight. High-quality
protein foods, such as egg whites, fish, chicken, turkey and
lean red meat, are all great sources.
Complex carbohydrates are also very important for
muscle growth, energy and recuperation. Youll derive your
energy for your workouts from carbs, so make sure you eat
enough complex carbohydrates like oatmeal, sweet pota-
toes, whole-grain bread and brown rice.
If you feel that youre not getting lean enough, cut back
on your carbohydrate intake. Be careful not to cut back
too much, though. Carbohydrates are often described as
protein sparing. That means carbs should be used for fuel
during exercise instead of protein. If youre eating a very
low-carbohydrate diet, your body will have to convert
protein into energy by using amino acids for fuel. If you
eat enough complex carbs, youll use them for fuel and not
break down the protein you take in or, worse yet, actual
muscle tissue, for your energy needs.
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Q: Im writing because Ive seen you compete a
number of times, and you always look so relaxed
onstage. Im an absolute nervous wreck every time I
step out there. I need help. Whats your secret?
A: I know exactly how you feel. Walking out onstage
under bright lights in a tiny posing suit is not a normal
thing. Its quite traumatic, and there is not much that can
prepare you for it. In fact, I once had a clientan exotic
dancerwho competed in one of my contests. She has a
great naturally athletic body and generally wants to be the
center of attentionsome would say that shes obnoxious,
but Id never say that. When she came onstage to compete
in figure, though, she shook so violently that I was certain
she was going to fall down. She ended up placing in the
show but not nearly as well as she could have had she been
able to project confidence. When I asked her later what
the hell happened, she replied, Dave, those lights were
so bright, and right before I went onstage, I realized that
none of those people were drunk. She was the last person
I thought would get contest stage fright, but it happened
and she goes onstage daily for a living.
I was extremely lucky when it came to getting good
stage advice. I competed in my first contest mid-May
1983. I was so nervous that I hardly remember anything
about being onstage other than the elation I felt when I
was awarded the third-place trophytotally unexpected.
Just two weeks later I competed in the NPC Mr. Sunbelt in
Galveston, Texas. Before the night show I was sitting in the
theater talking to Craig, another guy in my height class. Lee
Labrada, who was judging the show, walked up to speak
with Craig.
It turned out they were training partners. Craig asked
Lee for a critique, as did I. Lee told me I looked great and
said to keep training and putting on more muscle sizeI
weighed 147 for that show. He asked me how I felt about
the night show, and I told him that I was nervous. At that
point Lee gave me the best advice I could have ever got-
ten. He asked me, How long have you been dieting for
the show? How much cardio have you done? Have you
busted your ass in the gymfor how many weeks? After
I answered his questions, he looked me straight in the eye
and said, Dude, youre going to have 90 seconds up there
onstage. Youd better enjoy it.
That brief
conversation
totally flipped
my perspective.
Rather than
worrying about
being onstage, I
looked forward
to it. From that
moment on Ive
looked forward
to everything
about the actual
competition,
and when Im on
the stage, I enjoy
every moment
for which Ive
trained so hard
and sacrificed so
much. When you
see me smiling
in the symmetry
round and dur-
ing the manda-
tory poses, its
because Im hav-
ing fun. When
Im out there
doing my posing
routine, Im hav-
ing a blast.
When you
think about all
the time and
energy you put
Contest Stage Fright
by Dave Goodin
90 AUGUST 2009 \ www.ironmanmagazine.com
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into preparing for a show, your actual
stage time is infinitesimal. When I
finally realized that being onstage is
the ultimate goalthe fun partI
began to enjoy the experience to the
fullest.
Ive been able to transfer my en-
joyment of being onstage to other
aspects of my life, and its served me
very well. When Ive had opportuni-
ties to speak to groups, appear on the
radio, appear on the news, be inter-
viewed for documentaries or play
and sing onstage at nightclubs, Ive
always taken the same attitude. I just
think that whatever Ive been asked
to do, Ive worked hard for a long time
to earn those moments in the spot-
lightand Im going to enjoy it.
Anytime you get the chance to
showcase your talents, whether in a
physique competition or speaking,
singing, cooking, whatever, just think,
Ive earned this. This is the fun part.
Enjoy your time in the spotlight. Your
enjoyment will shine through, and
everyone who witnesses your perfor-
mance will share in your hard work
and your enjoyment. Trust me on this
too: You will inspire others.
Late addition: I wrote this column
about 10 days before we held the
12th annual NPC Nutrishop Texas
Shredder Classic. Beverly Williams-
Hawkins, competing in her first show
at age 56, went out there and had fun.
She owned the stage. And let me tell
you, she brought the standing-room-
only house down. Today several over-
50 people talked to me about Beverly
and about the possibility of compet-
ing next year in the Shredder Classic.
Editors Note: See
Dave Goodins blog at
www.IronMan
Magazine.com. Click
on the blog selection
in the top menu bar.
To contact Dave
directly, send e-mail to TXShredder
@aol.com. IM
Lee Labrada always looked as
though he was enjoying himself
onstage.
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Tips for Faster Fat Loss
Q: Ive got a lot of fat to lose, but Im motivated to
get ripped this summer. My problem is that Im not
sure how to go about it so I get the fastest results
possible. Should I go on a low-carb diet and do car-
dio every day? I want to build muscle too, but a lot
of people tell me that a low-carb diet isnt good for
adding muscle mass. Help.
A: There have been lots of heated debates about low-
carb vs. higher-carb diets. The answer, which Jonathan
Lawson and I discuss in our nutrition guide, X-treme Lean,
is very simple. You should treat carbs as fuel.
You need enough glycogen from carbohydrates to re-
plenish what you burn from your musclesto keep them
full and able to contract intensely during your workouts.
On top of that you need a slight excess to power bodily
functions, like optimal brain activity.
How much is that? The body stores about 400 grams of
glycogen in the muscles and liver. If you train two or three
bodyparts hard at a workout and deplete all the glycogen
from them, that adds up to maybe 100 grams. You need
another 30 to 50 grams for good measureand good brain
health. Thats a total
of 130 to 150 grams
a day you need to
replenish.
What if you
take in more than
the amount your
brain and muscles
use? Excess will be
burned from your
bloodstream for
energy during daily
activityinstead of
bodyfatand any-
thing left over will be
shunted into the fat
cells.
If you dont work
out, you need even
fewer carbs, but
most people take
in 200 to 300 grams
a daya primary
reason there is an
obesity epidemic. In
fact, if overcarbed
sedentary folks start
doing cardio, they
basically burn excess
blood sugar to fuel
the cardio, without
using a lot of bodyfat.
(Theres a way to tap
into fat stores almost
immediately with
cardio, as youll see in
a moment.)
Back to you: First,
start gradually reduc-
ing your carb intake,
and take in very few
carbs at night, when
youre more seden-
tary. I say gradually
because a severe cut
all at once can send a
starvation signal and
If possible, try to get
the majority of
your carbs close
to your workout to
refill muscle
stores.
v
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94 AUGUST 2009 \ www.ironmanmagazine.com
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www.ironmanmagazine.com \ AUGUST 2009 95
cause your body to hoard fat and burn muscle
tissue. Reduce carbs and calories slowly over
a few weeksand, if possible, try to get the
majority of your carbs close to your workout so
you can refill muscle stores.
Over the course of a few weeks youll reach
130 to 150 grams a day. Hold that count and
gradually increase your activity with more fre-
quent walks, etc. Simple. Having higher-carb,
or cheat, days every so often is mandatory for
proper thyroid function and metabolism rev-
ving.
As for your weight-training workouts, focus
on growth hormone increases and trigger-
ing muscle microtrauma, the two keys to fast
fat-to-muscle effects. For example, do the last
set of each of your compound, or midrange,
exercises, like squats, in negative-accentuated
stylethat is, one second up and six seconds
down.
Negative-accentuated sets require less
weight, but the slow-mo lowering causes mus-
cle microtrauma. The negative stroke produces
microtears that help you shed blubber quickly.
How? Your body burns fat for energy when it
repairs the muscle damage over many days. In
other words, youre burning fat continuously,
even when youre sitting still.
On isolation exercises, like cable flyes, use
drop setstwo sets back to back with a weight
reduction. That will increase muscle burn,
which increases growth hormone release. GH
is a potent fat burner and also an anabolic
synergistit helps make other muscle-build-
ing hormones, like testosterone, more powerful so you get
bigger and leaner.
Now for the fat-to-muscle finisher: After every weight
workout do at least 15 minutes of steady-state, low-in-
tensity cardio, like on a treadmill. Thats critical because
right after you hit the weights, all of the sugar is out of
your bloodstream; youve burned it during your sets. That
means your cardio will tap into fat stores almost immedi-
ately. Very efficient blubber-busting tactic.
A number of other fat-to-muscle techniques can speed
your results, but the ones here should get you started on
your road to ripped.
Q: Ive been on a Power/Rep Range/Shock pro-
gram for a few months, and my strength has gone up
considerably. The problem is that I havent gained
much size so far. Do you think Im doing something
wrong?
A: Eric Broser, the developer of P/RR/S, addresses that
in the Q&A section of his new e-program, The Power/Rep
Range/Shock Workout, which is the companion manual to
his new DVD, Power/Rep Range/Shock Max-Mass Training
System.
One way to increase size gains for some individuals is
to increase the frequency of Rep Range and/or Shock week
so that the structure is P/RR/RR/S or P/RR/S/RR, for ex-
ample.
That makes sense because on Rep Range week you do
sets for seven to nine reps, 10 to 12 reps and 13 to 15 reps
you run the table on fiber activation, thoroughly covering
all the mass-building bases. During Power week you do
low-rep sets, and in Shock week you use eight to 10 reps
but with drop sets, etc. Of all three weeks, Rep Range has
the most potential to produce exceptional growth stimula-
tion for the majority of bodybuilders.
To make the Rep Range week even more effective, weve
found that Positions of Flexion is ideal for every bodypart:
On the big, midrange exercise, like close-grip bench presses
for triceps, you do seven to nine reps; on the stretch-posi-
tion move, like overhead extensions, you do 10 to 12; and
on the contracted-position exercise, like pushdowns, you
do 13 to 15.
Or you could switch the order of the last two exercises
Do one set of your big, midrange exercises in negative-accentuated
styleone second up and six seconds down. That will result in more fat-
to-muscle microtrauma.
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Eric Broser is the creator of Power/Rep Range/Shock.
He says that some trainees need more frequent Rep
Range phases to grow.
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96 AUGUST 2009 \ www.ironmanmagazine.com
performing pushdowns (contracted), then overhead exten-
sions (stretch) and ending with 10x10 on the extensions for
fascia expansion, similar to Hany Rambods FST-7 method.
Either way, POF results in lower reps for force genera-
tion, medium reps for stretch overload and higher reps for
occlusion and continuous tensionan exciting, balanced
muscle-making attack, the perfect mass-building trifecta.
[Note: The Power/Rep Range/Shock Workout is available
at www.X-traordinaryWorkouts.com; the companion DVD
is available at www.Home-Gym.com.]
Q: Ive watched a lot of the pro bodybuilders
training DVDs and noticed that most dont bring the
bar all the way to their chest when bench pressing,
and they dont lock out at the top. I tried it, and it
seems to work the chest muscles much harder. Is
that correct formmore of a middle-range move-
ment?
A: Most of the biggest bodybuilders go by feel, and
theyve found that stopping short at the bottom and not
locking out engages the pecs more effectively. Thats exactly
how Ronnie Coleman does his bench presses, as shown on
his DVDs.
The reason is something Jonathan and I have discussed
in our X-Rep e-books: reversing the rep at the point on
the stroke where maximum force can be generated by the
target muscle. Research shows that point to be where the
muscle is semistretched but not completely elongated. On
a bench press, that point is an inch or two off the chest.
But isnt the top part of the stroke where youre stron-
gest? Yes, but not due to pec power; thats where your
triceps and delts are more involved. The bottom range is
where the chest can explode with the most pec-fiber-acti-
vating force.
Not locking out keeps tension on the pectorals and
reduces the involvement of the triceps and front delts, so
by stopping the bar short of touching your chest and before
lockout at the top, you create more tension time and pec-
fiber recruitment.
What about rep speed? A new study compared a three-
seconds-up/three-seconds-down repetition cadence
with a one-second-up/three-seconds-down style. The
fast-up/slow-down tempo produced more muscle gain.
Why? In this case I believe the controlled explosion at the
semistretch point produced more fiber activation, which
resulted in more growth-activating microtrauma. Its why
end-of-set X-Rep partials work so wellyou continue to at-
tack the semistretch point after full-range exhaustion. [Int J
Sports Med. In press. 2009.]
Pros like Jay Cutler and Ronnie Coleman use the con-
trolled-explosion method on most of their sets, and both
even do X-Rep-only setspartials that include the semis-
tretch pointon some exercises. Interesting, exciting stuff
from an efficient muscle-building standpoint.
Editors note: Steve Holman is
the author of many bodybuilding
best-sellers and the creator of
Positions-of-Flexion muscle training.
For information on the POF videos
and Size Surge programs, see the ad
sections beginning on pages 236 and
264, respectively. Also visit www
.X-Rep.com for information on X-Rep
and 3D POF methods and e-books. IM
vv
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Many of the pros stop short on the
downward stroke of pressing exercises,
which emphasizes the semistretch point
and can activate more muscle fibers.
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I
hadnt yet subjected myself
to former Vice President Al
Gores apocalyptic documen-
tary about the effects of global
warming, An Inconvenient Truth,
but I didnt need to. I had proof
enough. It was 99 degrees outside,
and inside the gym it was fricking
hot and muggy because the air-
conditioning unit was malfunc-
tioninginconvenience defined.
I know what some of you are
thinking: What a big wuss this Har-
ris character is! Ronnie Coleman
trains out at Metroflex Gym in the
equally unbearable and oppres-
sively humid Texas summer. Its a
hardcore dungeon where youre as
likely to find air-conditioning as
you are to find pretty potted ferns
and big pink Swiss balls to balance
on while you curl three-pound
chrome dumbbells.
So sue me: I like the little crea-
ture comforts of modern civiliza-
tion. I enjoy turning on a faucet to
get my water, rather than carrying
it in buckets up from the creek. I
buy my steaks already cut up, rath-
er than having to kill and butcher
the cow myself. I appreciate being
able to flush the toilets in my home
rather than use a stinky outhouse.
But I digress.
When I say that the air-condi-
tioning was malfunctioning, Im
not being entirely accurate. It
seemed to be working perfectly in
the small area around the front
deskso the cute teenage girls
working there and the young horn-
dog guys who hung around spitting
game at them could luxuriate in
lightly chilled air. Flirting is hard
work; we wouldnt want them to
break a sweat, would we? Over by
the squat rack, where Randy and
I were in our own little world of
intensity and pain, it was a differ-
ent story.
In that particular corner of the
gym it might have been a couple of
degrees hotter than outside. I kept
thinking I was catching a whiff of
brimstone, and any minute I ex-
pected to see little red devils leap
out from smoking cracks in the
ground and start poking at us with
pitchforks.
The combination of heat and
humidity drains the energy out of
you faster than finding out that
the Playboy Playmate whos been
e-mailing you racy notes is actu-
ally an obese 44-year-old sanita-
tion worker named Fred. When
there are beads of condensed water
trickling down the walls, you know
its humid.
The weather was rough on me
for a couple of reasons. Number
one, I am not built for the heat. My
ancestors are from England and
Russia, so Im more comfortable
in the drizzling fog of the moors or
a snowstorm on the frigid steppes
of Siberia than under a blazing
sun. I start sweating when the
mercury goes over 70 degrees, and
it gets increasingly more disgust-
ing the hotter it gets. I pretty much
perspire 24/7 from Memorial Day
until Labor Day, leaving puddles
wherever I stand still for more than
a minute when Im in the gym. My
gym bag is always packed with at
least three clean T-shirts, and if I
didnt carry a towel around to mop
the rivulets of sweat that run down
my brow, I would be blinded by my
own stinging fluids.
Randy seemed to cope with the
heat a little better than I do under
normal circumstances, but now
he was dieting for his contest, 12
weeks away. Each morning he woke
up and headed right to the gym to
do his cardio at four a.m. so hed
have enough time to shower and
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BL UES
Ron Harris
Photography by Michael Neveux
A Bodybuilder is Born / Episode 49
Cure
Summertime
The for
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102 AUGUST 2009 \ www.ironmanmagazine.com
eat something before training his
first client at 5:30. He was already
cutting back on his carbs, and even
though the fish oil hed added to his
supplement regimen was helping to
sustain his energy levels, the sicken-
ing heat was getting the best of him.
We had done leg curls and stiff-
legged deadlifts, and now we were
finishing up squats. Randy sat down
on a bench, looking like a wilted
flower that had given up. It was
tough to not feel sorry for him.
Okay, well do our walking
lunges, then finish up with a couple
high-rep sets of leg presses, I said.
Randy shook his head and looked
up at me like he was ready to cry,
loosening his knee wraps, which
he wore only on his heaviest set of
squats.
No lunges, Ron. Not today,
please.
My first inclination was to give in,
because I was not in the mood for
lunges either. But I had to be firm.
Okay, no lungesfor me. You
still have to do them.
What? he whined. Come on, be
serious.
Its your legs that are going to
be up onstage in 12 weeks, kid, not
mine. Your legs are good, but are
they so incredible that you can af-
ford to slack?
Slack? he replied with incredu-
lity. I just busted my ass on squats,
and Im soaked with sweat!
You call that sweat? I countered.
Why, I ought to take my shirt off
while youre doing leg presses and
wring out a quart of my high-test,
toxic ammonia sweat on your face!
He grimaced at the image, and I
didnt blame him. Monkeys at the
zoo have been known to ask me in
monkey sign language, Dude, have
you ever heard of deodorant?
Summertime is when most
people do slack off on their train-
ing, I conceded. You have the
sickening heat, plus vacations, days
at the beach or pool and barbecues,
all of which seem more enticing
than pushing and pulling a bunch of
heavy metal in a stuffy gym.
Dont forget the cardio, Randy
reminded me.
Right. But you are in a special
situation here, as you should know.
How did you do at your first contest
last yeardo you happen to recall?
He merely grunted. Thats right.
You took dead last. You had your ass
handed to you on a platter. You
I know, okay, I get it! I sucked!
We made our way over to the
leg press. Between sets of
20, 30, then 50 reps, he stood
under a nearby fan, which at
least circulated the hot air,
and guzzled cold
water from a bottle that
had already been refilled twice
from the fountain.
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104 AUGUST 2009 \ www.ironmanmagazine.com
I didnt say you sucked. You
looked pretty good. But you need to
look a lot better this time, because
this time you actually have a good
chance to win. Youre up against
other novice competitors instead of
a bunch of seasoned veterans who
have been doing this since you were
pooping your diaper and laugh-
ing at Elmo and Big Bird. Youll be
standing next to hungry newcomers
like you who are all desperate to win
their first trophy.
So, isnt that good? he asked.
Not if youre quitting your work-
outs early and not putting in 100
percent. You always have to assume
that as hard as you are training and
dieting, someone else is doing an
even better job. Thats what moti-
vates you to go
beyond what you
thought you were
capable of and
do that extra rep, that extra set, that
extra cardio session that could make
the difference between winning and
losing. Excuses are everywhere if
you really want to look for them. In
the winter you could say its too cold
or you are too tired from shoveling
snow to train. But winners dont
make excuses; they do what they
need to do regardless of discomfort,
fatigue or inconvenience.
Fine, Randy said as we made
our way over to the leg press. Be-
tween sets of 20, 30, then 50 reps, he
stood under a nearby fan, which at
least circulated the hot air, and guz-
zled cold water from a bottle that
had already been refilled twice from
the fountain. As he got ready to start
lunges, I went to the locker room.
He was waiting for me to begin, as I
usually bark encouragement at him
on the return trip from the rear of
the gym to the front desk area and
back. I had my workout shake in
one hand, and one of the ice packs
from my cooler in the other. Randy
seemed puzzled and nodded toward
the ice pack.
Whats that for? he asked.
Never mind, just get ready. He
cleaned the 60-pound fixed barbell
off the floor in front of him and set it
on his back. Now that he was ren-
dered helpless to stop me, I pulled
his waistband outward from the top
of his shorts and dropped the ice
pack into his underwear. He yelped
like a dog thats just had its tail
stepped on.
Now, thats air-conditioning,
I said. Do your set and make me
proud. IM
The combination of heat and humidity
drains the energy out of you faster
than finding out that the Playboy
Playmate whos been e-mailing you
racy notes is actually an obese 44-year-
old sanitation worker named Fred.
You always have to assume that
as hard as you are training and
dieting, someone else is doing an
even better job. Thats
what motivates you to go beyond
what you thought you were capable
of and do that extra rep, that extra
set, that extra cardio session that
could make the difference
between winning and losing.
M
o
d
e
l
:
C
u
r
t
i
s
F
i
s
h
e
r
Summertime Blues
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L
ast years Arnold pictorial featuring the work
of photographer extraordinaire Jimmy Caruso
was so incredible, we werent sure how we could
top it in 2009. Then we received another influx of
classic Caruso images and realized wed barely scratched
the surface of his Austrian Oak collection.
We knew we had another blockbuster tribute in the
making, but then Gene Moze dug up a few of his best
photos from his days of hanging out around Venice Beach
with Arnold, and wow. A few of Genes shots punctuating
Carusos dramatic images makes for one incredible
solid-Oak homage.
Our thanks to Caruso for
his permission to publish
some of the all-time-best
Schwarzenegger physique
pictures ever taken and to
Moze for opening up his
legendary files.
And to Arnold we say, Thanks for the memories and
motivation, Governor, and happy 62nd birthday.
the Editors
Physique photography by Jimmy Caruso; training photography by Gene Moze
108 AUGUST 2009 \ www.ironmanmagazine.com
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Gene Mozes
iconic
training images
were captured
in the original
Golds
Gymand
at Muscle
Beach.
114 AUGUST 2009 \ www.ironmanmagazine.com
Taking
the new
Nautilus
machines
for a spin
with Mike
Mentzer.
Denny Gable (right)
and Robby Robinson
(left) talk Arnold
through a grueling set
of cable rows.
Drawing
a crowd
at Muscle
Beach.
Taking aim with Frank Zane.
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Master
lensman
Jimmy
Caruso
perfects his
dramatic
lighting.
132 AUGUST 2009 \ www.ironmanmagazine.com
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When Matthias Steiner won a gold
medal on his final attempt at the
2008 Olympics, his life was about
to changehe would be honored
for his accomplishment and be-
come a celebrity in Germany, and,
as part of the package, hed get in-
vited to the Arnold Sports Festival,
where hed have an opportunity to
meet California Governor Arnold
Schwarzenegger. Steiner would be
accompanied by his two Olympic
teammatesJuergen Spiess and
Almir Velagicalong with coaches
Frank Mantek and Michael Vater,
German Weightlifting Federa-
tion Vice President Dr. Christian
Baumgartner and lifter-turned-an-
nouncer Marc Huster.
The IronMind Invitational, the
weightlifting exhibition on the main
stage of the expo hall at the Arnold,
has brought some of the worlds top
Olympic-style weightlifters to Co-
lumbus, Ohio, since 2005. Unfortu-
nately, a few weeks before the show,
Matthias Steiner had to undergo
hernia surgery, which meant he
could still come to the Arnold but
wouldnt be lifting anything heavier
than a fork at dinner. We were still
on for the exhibition, and the Ger-
man coaches wanted Spiess and
Velagic to have a minicontest the
day before the exhibition. We need-
ed to add another lifter to our pro-
Matthias Steiner
Meets His Hero
by Randall J. Strossen, Ph.D.
The
Austrian
Connection
Arnold
at the
Mutual
inspiration
Matthias Steiner
and Governor
Schwarzenegger.
Spiess
nails it.
Juergen Spiess
and Almir Velagic.
134 AUGUST 2009 \ www.ironmanmagazine.com
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gramnot just anyone but someone
who could enhance the show and
demonstrate the excitement of the
sport. Top American weightlifter
and Olympic bobsled hopeful Ingrid
Marcum got the nod, and we were
ready to roll.
The day before the Arnold
opened, our team went to the YMCA
in downtown Columbus for a morn-
ing training session, which included
Matthias giving an inspirational talk
to teenagers whod run into various
sorts of trouble. Then we had lunch
at the Ohio State University Golf
Club with Dr. Steven Riess, a moti-
vational psychologist whose work
has been pivotal to Manteks coach-
ing success. That evening we had
dinner in a private room at Mgiv-
ing our guests a taste of elegant
regional American cuisine.
On Friday we enjoyed the pre-
liminaries in arm wrestling, hosted
a question-and-answer session at
the Strength Summit, and, when the
USAPL raw meet ended in the grand
ballroom, we jumped in, holding a
minicompetition for our German
lifters and Ingrid Marcum. The Ger-
mans were tuning up for the Euro-
pean Weightlifting Championships.
Showing his form, Juergen Spiess
hit a personal record in the snatch,
and Almir Velagic made the clean
and jerk required to put him on the
team.
Showtime was Saturday at 1 p.m.,
and after months of preparation
for the moment, the governor of
California was sweeping toward us,
his entourage in tow. Arnold spent
minutes talking with Steiner about
his dramatic Olympic performance,
noting that hed begun his own
training as a weightlifter before the
Austrian authorities would allow
him to pursue bodybuilding. Arnold
introduced his wife, Maria Shriver,
to Steiner, then moved on to shake
hands with the other members of
the group. He took a ringside seat,
staying for the whole exhibition, and
then came onstage when we were
done to shake hands once more.
Most people have never had the
pleasure of seeing a top lifter rip
through a snatch or a clean and jerk.
Thats the experience we brought to
the Arnold, where one young man,
born in Austria, who left to pursue
his dreams and succeeded wildly,
met the man whod blazed the trail.
On August 19, 2008, in Beijing, Mat-
thias Steiners first dream had come
true, and on March 7, 2009, in Co-
lumbus, so had his second.
Editors note: Randall Stros-
sen is the founder and president
of IronMind, known worldwide
for such products as Captains
of Crush grippers and the book
Super Squats. Find IronMind on
the Web at www.IronMind.com.
IM
Almir Velagic hits
his goal on the
clean and jerk.
Most people have
never had the
pleasure of seeing
a top lifter like
Ingrid Marcum rip
through a snatch
or a clean and
jerk.
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A
lex Azarian sounded beat. The night before we
were scheduled to talk about his shoulder training,
he and his wife, Nga, had welcomed Stephen Azar-
ian, all seven pounds, two ounces of him, into the
world. I offered via phone message to postpone,
but Alex wouldnt have it. Yes, he was tired; yes, having a baby is
much higher on the scale of importance than an interview; and,
yes, he had barely slept since the baby was born, but he wanted
to do the interview despite all thatbecause hed told me he
would and he didnt want to upset my schedule. That provides a
little insight into just how nice a guy Alex Azarian is.
Hes also one heck of a competitor, a bodybuilder who, after
taking the lightweight title at the 06 NPC USA, shot to promi-
nence prior to the 07 Nationals, due primarily to some sick im-
ages of his conditioning that led many amateur prognosticators
(including yours truly) to predict a win for him going away (see
photos on page 144). Unfortunately, it was not in the cards. Alex
finished eighth in that competition and got an eye-opening look
at just how difficult it is to peak after making a cross-country trip.
What led me to respect Alex after his 07 Nationals experience
was the professional and upstanding manner in which he an-
swered the inevitable question: What went wrong? Instead of
blaming a mysterious illness or food poisoning or some obscure
maladysomething thats common in bodybuilding when a
competitor misses his or her peakAlex calmly admitted that
hed made some poor decisions in the final days leading up to
the show. Thats quite a breath of fresh air.
Because of all that I was looking forward to speaking with
Alex about how he trains his shoulders. Of course, when youre
speaking of shoulders, youre really referring to two fairly large
muscle groups: the deltoids and trapezius. The development of
both groups is key to having a finished physique, and the key to
proper development is balance.
Alex told me two things that I found surprising. The first was
that, because hes genetically gifted in his shoulder-and-clavicle
area, he stopped training delts for a while, which he later re-
gretted because he felt it affected his physique negatively. The
An All-Around Delt Detailer
From Alex Azarian
ASSAULT ASSAULT
Shoulder
www.ironmanmagazine.com \ AUGUST 2009 143
by Cory Crow
Photography by Michael Neveux
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144 AUGUST 2009 \ www.ironmanmagazine.com
I
f youre an active mem-
ber of the bodybuilding
message board com-
munity, youve probably
seen or heard of the legend
surrounding Alexs prep pic-
tures leading up to the 07
NPC National Bodybuilding
and Fitness Championships.
Its possible that the pictures
he posted reflected some of
the best conditioning ever
seen leading up to an ama-
teur contest. The events sur-
rounding his showing and
the mistakes that he made
in prepprovide a caution-
ary tale of the differences
between competing at the
national level and competing
in local or regional shows.
CC: I saw your pictures
before the 07 Nationals
and picked you to win.
What happened?
AA: Despite it all, Im very
proud of the conditioning
that I achieved leading up
to the show. Those pictures
got me my sponsorship with
CytoGenixmakers of Xenad-
rine RFA-X, Cyto-Cell, Cyto-
NOX and Taraxatoneand
really led to a boom in my
contest-prep business.
CC: At the minimum,
you should be proud be-
cause you achieved a level
of conditioning that few
competitive bodybuilders
have ever achieved.
AA: Exactly. Its still some-
thing to be proud of, and,
while I would have loved to
win the show, I cant be disap-
pointed in how I looked lead-
ing up to the show.
CC: So, what happened?
AA: The 07 Nationals was
the first time I ever had to travel a long distance before
a show. It was in Dallas, and I live in California. Before
that show I had only competed in contests where I
could drive to the event. Traveling and competing is a
whole different ball game. I got off the plane and was
bloated as hell, retaining water from the flight, etc. I
also arrived the day before the competition, which is
way too close to stage time to really fix problems that
stem from air travel. Add to that the fact that, at the
last minute, I decided to change my tanning product,
and you get what happened that night.
CC: Still, you made the top 10.
AA: Exactly, which gave me confidence
that I can be a winner at this level. I was
frustrated that I didnt win, because I
compete to win, but you have to learn
from your mistakes and move forward.
For this years Nationals Im prepping the
exact same way, but Im planning on ar-
riving early and getting acclimated to the
climate. Im also sticking with the tanning
product that I know. [Laughs]
CC: Lessons learned, right?
AA: Exactly. You have to keep learning
in bodybuilding or you stagnate. I learned
a lot during the time I trained with Lee
Priest. It was stunning to see how thick he
isin a good way. He also taught me a lot
about proper form, which was an invalu-
able lesson.
CC: So, what about moving for-
ward?
AA: In addition to competing in the Na-
tionals, Im about to start filming an In
the Trenches video series for Muscular
Development. Its important to realize that
my sponsorship, the boost in my training
business and all of this attention came
because my conditioning in the prep
pictures was so strong. Despite the fact
that my game-day performance wasnt
what I wanted it to be, Id be lying if I said
I wasnt proud of that. But I really want
to nail my conditioning again and this
time bring it up onto the stage. Ive been
blessed with the ability to get really diced
from the back. I love that paper-thin-skin
look and hope to be able to show it again.
CC: Whats your off-season plan
given the lessons youve learned?
AA: I tend to stay lean year-round. Not
in contest shape, mind you,
but in pret-
ty good
condition.
I really like
Xenadrine
RFA-X as a
fat burner,
and Im
using Ter-
axatone now as an herbal
diuretic to help me dry
out. Those are two prod-
ucts that I really like and
am having success with.
Using them and making
sure to arrive in Miami well
ahead of time, I plan on re-
ally making a strong show-
ing this time around.
C.C.
A Lesson Learned the Hard Way
The 07 Nationals Prep-Pictures Story
Two weeks out.
M
e
r
v
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second was that he does his
workout with very little rest
between sets, even when hes
switching machines.
Ive got a full-time job as a
teacher and two kids, he said.
My goal is to get in, beat up
the muscle group and get out.
Its always refreshing to
interview someone who lives a
regular, work-a-day existence.
Pros who can work out twice a
day, five times per week are fun
to read about, but theres very
little for the beginning-to-in-
termediate lifter to take home
from that kind of marathon
weight sessions. A workout like
Alexs? Thats the sweet spot of
weight training.
He begins every delt ses-
sion with seated front presses,
normally done on a
Smith machine. On
occasionmaybe
every third work-
outhe switches it up
and uses dumbbells to
stimulate the stabiliz-
ing muscles more fully,
but for the most part Alex
prefers the Smith machine
because he feels a bet-
ter targeted burn.
He does around
five sets, pyra-
miding the
weight up
as his rep
count
drops,
a classic
workout
style thats
Azarian
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built many impressive physiques.
No need to reinvent the wheel
here. Maybe the enduring prin-
ciples of bodybuilding are endur-
ing because they work. For Alex
what works is performing his front
presses with moderately heavy
weight50 to 80 percent of one-rep
maxworking hard until muscle
fatigue sets in. Form is important, as
is rep speed.
Alex prefers to maintain a moder-
ate rep speed, which lets him focus
on moving the weight, not on how
fast or where hes moving it.
I think its important to find a
comfortable rep speed and stick
with it, he said. Too many people
try too many different things. That
takes away focus from their goal,
which is stimulating the muscle to
grow.
After finishing on the Smith ma-
chine, Alex quickly grabs a set of
dumbbells and begins five rapid-fire
sets of lateral raises, again pyramid-
ing up on the weights and down
on the reps. His performance style
is very much like what he does on
the pressing move. Dont swing the
weights, he warns. I dont care how
much you can lift, only that you can
Azarian
My goal is
to get in,
beat up the
muscle group
and get out.
Dumbbell Presses
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Azarian
lift it correctly.
Alexs rules for per-
formance are similar
to what many top-level
competitive body-
builders espouse. Id
bet that if you asked
1,000 bodybuilders
what is the biggest
sin committed by
beginning lifters, 999
of them would say,
swinging the weights.
The one guy who
answered something
different would be
either distracted or
carb-depleted and not
thinking clearly.
Next up for Alex is
a trip to the pec deck
machine for five sets of
reverse flyes, pyramid-
ing the weight. The
machine work is a good stimulus
for his rear delts, he said. I quit
working rear delts for a while and
then later regretted it onstage. That
head is key to looking good from the
side and looking complete from all
angles. So many people ignore their
rear delts, yet theyre so important
to presenting a complete physique.
With the pec deck behind him
Alex makes his way back to the
dumbbell rack to finish his work-
out. First up is two sets of bent-over
lateral raises, with either 25s or 35s,
depending on how he feels. He does
them with very strict formtotal
focus on moving the weight up
while isolating the rear delts. By
this time Alexs deltoids are fried,
so finishing the bent-over laterals
with good form is a weekly burn for
his shoulders that he feels polishes
them off.
I really focus on the negative
Bent-Over Laterals
Lateral Raises
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152 AUGUST 2009 \ www.ironmanmagazine.com
movement on lateralsinclud-
ing the standing laterals, he said.
Maybe not so much on the press-
ing movements, but focusing on the
descending stroke of a flye or lateral
is like getting two workouts in one
exercise.
Finally, he moves on
to working traps. For
years Alexs big trapezius
workout has consisted of
shrugs. They work so well,
the only variations people
use are to attack them
from different angles
without fundamentally
changing the movement.
How people per-
form shrugs, however,
is uniquely personal.
Alex uses a pair of heavy
dumbbells. Hes so en-
amored of the way the
dumbbells feel and
how holding his hands
closer to his body helps
to stimulate the muscle,
he almost never uses an
Olympic bar. Find your own way on
this one, he said, but be sure to give
dumbbells a try.
After all, a shrug is a shrug
youre pulling the weight up by
shrugging your shouldersbut by
subtly changing hand positions, you
may find something that improves
your workout thats extremely easy
to implement.
Alex moved up to welterweight
at the 08 Nationals, to disappoint-
ing results and a ninth-place finish.
When you next see him compete,
it will be this fall, when hell make
another run for a titleand an IFBB
pro cardat the 09 Nationals in
Miami. When he steps onstage, you
can be sure of one thing: Hell have
a great pair of shoulders to show the
judges. Hell also be better prepared,
having taken to heart the lessons
hes learned over the past couple of
years.
His online prep pictures are ea-
gerly anticipated by many pundits,
including me, who will probably see
them and predict great things for
him, again.
Editors note: You can contact
Alex Azarian through his Web site,
PrepByAlex.com, or via his MySpace
page, http://www.myspace.com/
npc_alex. IM
Azarian
Shrugs
Alexs All-Around Shoulder Assault
and Training Split
Seated Smith-machine
front presses x 5 sets
Dumbbell laterals x 5 sets
Reverse pec deck
flyes x 5 sets
Bent-over laterals x 2 sets
Dumbbell shrugs x 5 sets
He uses a standard pyramid scheme, adding
weight so that the reps drop, on each successive
set on most exercises.
Day 1: Chest, hamstrings
Day 2: Delts, traps, calves, abs
Day 3: Arms, abs
Day 4: Back, calves
Day 5: Quads
*He follows the sequence and takes one or two
rest days when his body tells him he needs it or
his schedule requires.
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Gift
of the
Grape
by Jerry Brainum
Part 2
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www.ironmanmagazine.com \ AUGUST 2009 157
Antiaging Effects
The only technique known to maximize life
span in animalsnot yet proven in humansis
calorie restriction. The method usually in-
volves lowering the daily calorie intake by
30 to 40 percent, which is said to lessen
oxidative effects. Some scientists,
however, think that calorie restriction
works because it activates a protec-
tive enzyme called SIRT1, which
removes acetyl groups from specific
proteins, triggering whats called a
gene-silencing effectthat is, it
inhibits the activity of certain
Free-Radical-Taming
Resveratrol Can Help Your
Health, Heart and Muscles
In Part 1 we examined the way
resveratrol works in the body, in
particular its protective properties
against cardiovascular disease and
cancer. This time were taking a look
at its antiaging properties and why
bodybuilders need to take note of it.
N
e
v
e
u
x
\
M
o
d
e
l
:
T
a
m
e
r
E
l
s
h
a
h
a
t
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genes in the body.
Among those genes
are the ones that control
the aging process. Stud-
ies show that, like calorie
restriction, resveratrol is capable of
increasing the activity of SIRT1 as
much as 13-fold over baseline. That
implies that much of the aging-re-
lated benefit of calorie restriction
may be obtainable with resveratrol.
That also explains the attraction of
resveratrol to life-extension devo-
tees. Some studies show that it ex-
tends the longevity of yeastby 70
percentworms and fish. Others,
however, have shown no life exten-
sion in yeast and worms.
The first study that pointed to a
life-extension effect of resveratrol
in mammals used mice.
7
Middle-
aged mice were put on a diet that
contained 60 percent fat. Another
group of mice got a standard diet.
Those in the high-calorie group
were also given resveratrol at a dose
of 22.4 milligrams per kilogram of
bodyweight daily. Another group of
mice ate the high-fat diet but didnt
get resveratrol. While both high-fat
groups became obese, those on the
resveratrol lived as long as control
animals. The resveratrol mice also
had enhanced insulin sensitivity,
along with an increased number
of mitochondria in their livers that
matched that of the calorie-restrict-
ed mice.
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Photography by Roland Balik
N_V_AUG09_F.indd 230 6/1/09 12:32:04 PM
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Earskin
Presley
Age: 38
Weight: 176 contest; 220
off-season
Height: 57
Residence: Howell, Michigan
Occupation: Police officer
Contest highlights: 08
Nationals, middleweight,
6th; 08 NPC Michigan
Championships, overall
Factoid: He coaches youth
basketball.
Contact: brockpower13@
yahoo.com
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www.ironmanmagazine.com \ AUGUST 2009 231
N_V_AUG09_F.indd 231 6/1/09 12:32:33 PM
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Andrea
Sieber Watson
Age: 28
Weight: 100 contest; 110 off-season
Height: 5
Residence: Pensacola, Florida
Occupation: Respiratory analyst for
Gulf Power Company
Contest highlights: 09 NPC Junior
USA Championships, gure overall*;
09 NPC Pittsburgh Championships,
gure overall; 09 NPC Eastern
Seaboard Championships, gure
overall; 09 NPC Panhandle
Showdown, gure overall
Factoid: Of Philippine and Italian
descent, she has a B.S. in business
administration from the University of
West Florida and is working on her
MBA.
Contact: FitnessDivaProductions@
verizon.net
* Earned pro card.
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N_V_AUG09_F.indd 232 6/1/09 12:34:19 PM
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www.ironmanmagazine.com \ AUGUST 2009 233
Jeff
Cook
Age: 41
Weight: 176 contest; 205
off-season
Height: 54
Residence: Burlington,
North Carolina
Occupation: A/R specialist
with Laboratory Corporation
of America
Contest highlights: 08
Nationals, middleweight,
3rd; 08 NPC North Carolina
Championships, overall
Factoid: He played second
base for Elon College in
Elon, North Carolina
Contact: rotts4me@safe-
mail.net
| o m
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N_V_AUG09_F.indd 233 6/1/09 12:34:51 PM
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Full name: Roland Kickinger
Nickname: Beefcake
Date of birth: March 30, 1968
Height: 65
Off-season weight: 260 pounds
Contest weight: 290 pounds
Current residence: Los Angeles and
Vienna, Austria
Years training: 25
Occupation: Global ambassador for Cyto-
genix Laboratories, a leader in fitness and
health dietary supplements; representative
and marketing of the True Group, Asias larg-
est fitness and wellness provider;
actor; producer; investor
Marital status: Single but
taken
Children: One beauti-
ful daughter, Nora
Hobbies: Flying,
architecture, travel-
ing and exploring
new places in the
world, languages
and meeting new
people
Top titles: Mr.
Miami Beach,
Newcomer
champion, Eu-
ropean cham-
pion, National
champion-Aus-
tria. I competed
on the pro level
for four years in
contests such
as the IRON
MAN Pro, Night
of Champions,
Arnold Classic
and San Jose
Pro
Television work:
According to Jim,
The Closer, Son of the
Beach (series regular), King of
Bodybuilder, Actor
and Cytogenix Athlete
=o=|ces | mcscce
=
o
=
|
c
e
s
|
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s
c
c
e
Compiled by Ron Harris
238 AUGUST 2009 \ www.ironmanmagazine.com
Queens (cameo), The Help,
Unfabulous (recurring),
Home Improvement, Caro-
line in the City, Secret Diary of
Desmond Pfeiffer, Hangtime,
Shasta McNasty, Team Knight
Rider
Film work: Raven, Peranmai,
Terminator Salvation,
Street Warrior,
Disaster Movie,
See Arnold
Run, Lethal
Weapon 4,
Andre: Heart
Roland Kickinger
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www.ironmanmagazine.com \ AUGUST 2009 239
of the Giant, Candy Paint,
Shoot or Be Shot, 15 Minutes
of Fame, Gone to Maui, Skip-
py
How did you get into body-
building? Ive always been
fascinated by the potential of
the human physique. I practiced
gymnastics for many years and
developed a competitive spirit.
At the age of 14 I grew in height.
I remember the moment when I
first picked up a fitness magazine
and was motivated by the looks
of all the great champions in it.
Thats where I found my new
passion and began a long journey,
starting with my first steps into a
fitness club.
Who or what inspired you
when you were starting out?
Stan Lees Hulk character por-
trayed by Lou Ferrigno; the movie
Conan, lead role played by
the one and only Arnold; Tom
Platz, who conducted a seminar
in Vienna at the International
Gym; magazines published by Joe
Weider, such as Muscle & Fitness
and Flex, John Baliks IRON MAN
and Robert Kennedys Musclemag
International, just to name a few.
What obstacles have you
overcome? Coming from a for-
eign country and not speaking
the language; however, I believe
that obstacles are inevitable and
will make you better, stronger and
wiser. I welcome them very much.
Do you have a quote or a
philosophy you try to live
by? I grew up with a philosophy
written by mentor and longtime
friend Joe Weider, which I will al-
ways believe in: Strive for excel-
lence, exceed yourself, love your
friends, speak the truth, practice
fidelity and honor your father and
mother. These principles will help
you master yourself, make you
strong, give you hope and put you
on the path to greatness.
How do you stay motivated?
Im thrilled
to be an
ambassador
of Cytogenix
Laborato-
ries. I am
a strong
advocate of
a healthy
and fit life-
style, so
the brands
values embody all that I believe
in. Making appearances on be-
half of Cytogenix and the True
Group, conducting seminars and
appearing on talk shows and
filming movies internationally is
also very motivating. In addition,
I am involved in many childrens
charities and nonprofit organi-
zations such as Boys and Girls
Club, Inner City Kids, Penny Lane
Foundation, St. Joseph Childrens
Hospital, Zane Grey High School,
Los Angeles Recreation and Parks,
and I am a spokesperson for
City of Hope Medical Center and
Beckman Research Institute
(Walk for Hope and Fight for
Life).
How would you describe
your training style? My weight
training is based on high-in-
tensity principles. I keep my
workout brief, approximately 45
minutes, with many compound
movements, plus isometric con-
tractions and other intensity
techniques. I focus on technique
and form and make sure that
every set is executed with 100
percent focus and effort. Imme-
diately after strength
training I perform 20
minutes of interval cardio. After
completing my cardio, I stretch for
30 minutes. In addition I train in
martial arts three times a week.
Training split: Day 1: chest and
back; day 2: shoulders, biceps, tri-
ceps and abdominals; day 3: quads,
hamstrings, glutes and calves; day
4: off from strength training
Favorite clean meal: Seared wild
salmon marinated with lemon
and home-grown herbs, tomatoes
marinated in pumpkinseed oil and
lemongrass.
Favorite cheat meal: Everything
my mom cooksPalatschinken,
Zwetschkenknoedel, Kaiserschmar-
ren, Milchnudeln, Reisauflauf and
my highly missed Topfenstrudel
with vanilla sauce.
What is your favorite supple-
ment and why? Cytogenix Labo-
ratories and I teamed up after I
had a chance to try some of its new
supplements. The first I tested was
Hardcore Strength Xenadrine RFA-
X. Last year I used it to get in top
condition for upcoming film proj-
ects. It gave me the edge I needed. I
have taken it ever since to maintain
a lean physique. This year at the
Arnold Classic we introduced three
brand-new productsour prework-
out nitric oxide powder, CytoNOX;
our postworkout recovery powder,
Cytocell; and for the finishing touch
and overall definition, Taraxatone.
I like the products very much be-
cause all of them have zero sugar
and help me maintain my lean and
shredded physique for film and TV
work.
Fitness and career goals: My
goals in fitness and wellness are to
continue to work with Cytogenix
and support and promote branding
our product line. Opening at least
73 more True fitness, wellness and
yoga clubs in the next five years.
Established in 2004 in Singapore by
founder and group CEO Mr. Patrick
Wee, this Asian brand has a pres-
ence in five countries, provid-
ing the best yoga and fitness
and wellness facilities. I want to
educate, motivate and entertain
the public by producing my first
season of Health Kick, slated
for June 15, 2009. Health Kick
will demystify healthful cooking
and promote optimum fitness
with easy-to-follow recipes that
are natural, organic and good-tast-
ingand wont break the bank. IM
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240 AUGUST 2009 \ www.ironmanmagazine.com
SOUTHERN TALES May 23 was a big day for buff bods, with the Cal/Cal Pro
Figure in Southern California and the Junior USA in Charleston, South Caro-
lina. At the Cal, rookie Alicia Harris quickly learned shed have to keep folks
from confusing her with another recent pro named Alicia.
Call
me
Alicia
Renee.
S
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PRO CARD EXPRESS Did figure winners Shirley Hughes, Elizabeth Earhart,
Jennifer Marchetta and Andrea Watson get on board at the 09 NPC Eastern
Seaboard? After besting this group on May 9, Watson (right) won her fourth
straight overalland the years first pro cardat the Junior USA.
=cm=&
c|ccmsce
RUTH SILVERMANS
Spring Figure Crop
Cal and N.Y. Pro Shows
Pump-pourriCali-style
Photography by Ruth Silverman, Roland Balik and Merv
FIGURE BLOSSOMS
FABULOUS
Meriza
DeGuzman
looked her
best ever at
the Cal Pro
and took
fourth.
Man, those
supple-
ments must
be good
(see last
months
Pump)!
P_C_August_F.indd 240 6/1/09 7:14:55 PM
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TAUTI AND NICE
The real contest
in Cali was for the
third-place Olympia
qualification. After
more than the
usual number of
mixes and matches
at the judging, the
panel settled on
Kristi Tauti.
It was a different dressing
room from previous years
at the Veterans Memorial
Auditorium but the same
fun time. With several hours
before the Cal Pro Figure contestants were due onstage, the
talk naturally turned to peanut butter and rice cakes.
1) Carin Hawkins offered me some (I think it was Carin),
but then 2) Nadia Castellas pulled out the Nutella. Yum,
Nutella! exclaimed someone, and soon they were all singing
its chocolate-and-hazelnut praises. 3) Celeste Gonzales
reached for a rice cake and the jar, while 4) Natalie Waples
and Sherlyn Roy chorused, No, thanks. Were fine.
1
2
4
3
CHI L L I N I N
CULVE R CI T Y, 2 0 0 9
SHORT WORK The battle doesnt start until they put on
the shoes: Heather Mae French, 5 1/4, and Sonia Gon-
zales, 5 1, not long before Heather whipped Sonia by 14
points (now, theres a picture!) to nail her first pro win.
C
A
L
P
R
O
F
I
G
U
R
E
EAR TO EAR
Though 08
winner Felicia
was in the
house, the
Romero who
landed in the
top five was,
for once, Rosa-
Maria. Thanks
to her best ever
callouts, the
always smiling
Aussie had an
extra shot of va
va voom going
into the finals.
AUGUST 2009 241
P_C_August_F.indd 241 6/1/09 7:15:31 PM
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VEGAS BOUND
Isobelle Turell,
seventh-placer
at the 09 Ms.
International,
made it to
the Olympia
invite list when
the number
of qualifiers
temporarily
dropped to two
last spring.
Bet your bot-
tom dollar that
Belle wont
be the big-
gest long shot
onstage at the
Orleans Arena
in September.
LOOK, MA, I DOOD
IT AGAIN! Cathy
LeFrancois, favored
to repeat her 2008
win at the New York
Pro Bodybuilding
Championship on May
16, succeeded wildly
another perfect score.
N
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K
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I
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C
A
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S
T
Y
L
E
Bet youre
wondering
where
Kristin
Nunns
pants are.
Has there
ever been
a judging
where some
dude didnt
shout,
Look
at those
calves!
as Tanya
Merryman
hit the
stage?
Bite me, says Krissy Chin, but dont
get the wrong ideashe just wants
someone to stick her bikini on.
Figure fatigue.
My apologies
to Amy Lee
Martin for not
recognizing
her in clothes
and it was
early in the
evening, too.
P_C_August_F.indd 244 6/1/09 7:17:39 PM
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International
246 AUGUST 2009 \ www.ironmanmagazine.com
09 Ms.
Iris KYLE
co|es
|o
e oco
Photography by Roland Balik and Merv
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www.ironmanmagazine.com \ AUGUST 2009 247
International
Jen HENDERSHOTT
09 Fitness
MsIntl-Fit-Figue09_F.indd 247 6/1/09 7:35:29 PM
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International
Zivile RAUDONIENE
09 Figure
248 AUGUST 2009 \ www.ironmanmagazine.com
MsIntl-Fit-Figue09_F.indd 248 6/1/09 7:36:17 PM
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137 / 162
|e|oc o= s|xes
ms. |
1) Iris Kyle
2) Debi Laszewski
3) Yaxeni Oriquen-Garcia
4) Heather Armbrust
5) Dayana Cadeau
6) Betty Viana-Adkins
7) Isabelle Turell
8) Cathy LeFrancois
9) Dena Westerfield
10) Mah-Ann Mendoza
11) Brenda Raganot
12) Rosemary Jennings
13) Maria Carmen Gomez-Segura
=|oce |
1) Zivile Raudoniene
2) Gina Aliotti
3) Amy Fry
4) Kristal Richardson
5) Felicia Romero
6) Monica Brant
7) Heather Mae French
8) Sonia Gonzales
9) Sherlyn Roy
10) Erin Stern
11) Chasity Slone
12) Latisha Wilder
13) Juliana Malacarne
14) Huong Arcinas
15) Lenay Hernandez
16) Brenda Marie Smith
17) Georgina Lona
=|ess |
1) Jen Hendershott
2) Julie Palmer
3) Tracey Greenwood
4) Regiane Da Silva
5) Tina Durkin
6) Shannon Meteraud
7) Trish Warren
8) Nicole Wilkins-Lee
9) Oksana Grishina
10) Mindi OBrien
11) Tanji Johnson
12) Bethany Gainey
13) Erin Riley
14) Nicole Duncan
15) Jessica Clay
16) Heidi Fletcher-Sullivan
Look for these stars to sparkle during Olympia Weekend in September.
Find more outstanding contest photos and behind-the-scenes videos
at www.IronManMagazine.com
www.ironmanmagazine.com \ AUGUST 2009 249
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For those ardent fans who have
followed womens bodybuilding
from its earliest days, its difficult
to fathom the reality that the Ms.
Olympia contest will turn 30 on
September 28, when the 2009 edi-
tion takes place in Las Vegas. And
if that isnt enough to sufficiently
jog your memory, consider that its
been 20 years since Cory Everson
won her last Ms. Olympia title in
1989. Time does indeed fly.
An event that has evolved into
the worlds most prestigious contest
for female bodybuilders, the Ms.
Olympia is the pinnacle of com-
petitive muscle display that every
bodybuilder worth her weight in
protein powder aspires to be in-
vited to enter.
Over the years the contest has
singled out the women who are
now legendary in the sport. Lenda
Murray leads the way as the most
successful female bodybuilder of
all time with eight Ms. Olympia
crowns to her credit. She, with six-
time Ms. O Cory Everson and the
first Ms. Olympia, Rachel McLish,
will forever be recognized as a stal-
wart trio of pioneers who contrib-
uted mightily in the development
of the sport.
Its interesting to note just how
Ms. Olympia Champions
1980Rachel McLish, USA
1981Kike Elomaa, Finland
1982Rachel McLish, USA
1983Carla Dunlap, USA
1984Cory Everson, USA
1985Cory Everson, USA
1986Cory Everson, USA
1987Cory Everson, USA
1988Cory Everson, USA
1989Cory Everson, USA
1990Lenda Murray, USA
1991Lenda Murray, USA
1992Lenda Murray, USA
1993Lenda Murray, USA
1994Lenda Murray, USA
1995Lenda Murray, USA
1996Kim Chizevsky, USA
1997Kim Chizevsky, USA
1998Kim Chizevsky, USA
1999Kim Chizevsky, USA
2000Andrulla Blanchette,
England (LW)*; Valentina
Chipega, Ukraine (HW)*
2001Juliette Bergmann,
Holland
2002Lenda Murray, USA
2003Lenda Murray, USA
2004Iris Kyle, USA
2005Yaxeni Oriquen, Ven-
ezuela
2006Iris Kyle, USA
2007Iris Kyle, USA
2008Iris Kyle, USA
*No overall winner was
selected in 2000.
Femme
by Steve Wennerstrom,
IFBB Womens Historian
Physique
Ms. Olympia Turns 30
250 AUGUST 2009 \ www.ironmanmagazine.com
Rachel McLish.
Kike Elomaa.
W
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o
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FemmePhy_r2_810_F.indd 250 6/1/09 10:56:12 AM
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elite the contest
itself has be-
come in terms
of competitor
numbers. Since
its inception
in 1980 thou-
sands of athletes
worldwide have
aspired to qualify
for it, but, in fact,
only 210 women
representing 28
countries have
made it to the
Ms. Olympia
stage over the
past 29 years.
Just 210 body-
builders out of
an international
cast of countless thousands chasing
the dream of entering this contest.
Virtually all who did make it
would freely admit it was a thrilling
experience and the culmination of
their efforts to reach the pinnacle
of the sport.
Today womens bodybuilding,
with the Ms. Olympia as its pre-
mier event, continues to thrill its
participants and fascinate its loyal
fans. And with the relatively new
fitness and figure
divisions, along
with the fledgling
bikini category,
serving to further
push along the
evolution of how
women challenge
their physicality
through muscular
development, the
next 30 years will
no doubt offer
even greater fron-
tiers of accom-
plishment.
Ms. Olympia
Firsts
The first Ms.
Olympia contest was held on Au-
gust 30, 1980, in the ballroom of the
Sheraton Hotel in Philadelphia.
The first Ms. Olympia promoter
was George Snyder.
The first Ms. Olympia was
Carla Dunlap.
Cory Everson.
N
e
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W
e
n
n
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s
t
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o
m
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Texan Rachel McLish.
The first time the contest was
held outside the United States
was in 1984, when it was staged at
the Place des Arts in Montreal. It
was also Cory Eversons first of six
straight Ms. Olympia victories.
The first non-American Ms.
Olympia was Finlands Kike Elo-
maa in 1981. The title would not be
taken by another non-American
again until 2000, when Englands
Andrulla Blanchette and Ukraines
Valentina Chipega captured their
respective weight classes. No over-
all was chosen that year.
The first Fitness Olympia con-
test was held at the Atlanta Civic
Auditorium in Atlanta on Septem-
ber 8, 1995.
The first Fitness Olympia cham-
pion was Mia Finnegan.
The first non-American Fitness
Olympia winner was Denmarks
Saryn Muldrow. To date she is the
only non-American to win that title.
The first and only time the Fit-
ness Olympia was held outside the
United States was on November 7,
1998, when Monica Brant took the
title in Nice, France. Since then the
event has been held annually in Las
Vegas.
Ms. O Factoids
Over its 29 years the Ms. Olympia
competition has understandably
produced nu-
merous bits of
trivia that have
helped shape its
legacy. For ex-
ample, Hollands
Erika Mes (1984)
at 102 pounds
and American
Michele Ralabate
(1995) stand-
ing 411 make
up what can be
fondly referred
to as the Itty
Bitty Muscle
Committeethe
most diminu-
tive statures to
grace the lineup.
Meanwhile at
the opposite
end of the spec-
trum, New Yorker Nicole
Bass holds both records as
the tallest-ever Ms. Olympia
contestant and the heaviest,
standing 62 and weighing
204 pounds in 1997.
In addition:
A field of 20, 17 of whom
were from the United States,
competed at the first Ms.
Olympia in 1980, while the largest
field was 30 in 1990.
The total prize money at the
first Ms. Olympia was $10,000,
with $5,000 going to winner Rachel
McLish.
The biggest total purse was
$115,000, which was given out in
both 1995 and 96, as Lenda Murray
and Kim Chizevsky, respectively,
each took home a $50,000 first
prize.
The youngest
Ms. Olympia com-
petitor was 17-year-
old Laurie Johnston
in 1980.
The eldest is
Betty Pariso, 52,
who competed in
the 08 Ms. O and is
still active in the pro
ranks.
The slimmest
margin of victory
was one point in
1991, when Lenda
Murray edged Bev
Francis by a final
score of 31 to 32.
IM
Andrulla
Blanchette.
Valentina
Chipega
Iris Kyle.
Lenda Murray.
252 AUGUST 2009 \ www.ironmanmagazine.com
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Kim
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254 AUGUST 2009 \ www.ironmanmagazine.com
Heres a board run by one
of my best friendsand
best clientsShoshana
Pritzker. Sho-Sho, as I call
her, is a national-level figure
competitor and an expert
on training, nutrition and
proper sports supplementa-
tion for women. The best
thing about fitnessrxmag.
com/forums/ is undoubt-
edly the amount of support
these gals give one another
in their goals, whether to
simply lose weight and get
toned and fit or become a
successful competitor or
model in the fitness indus-
try. Recently, I was asked to
become a part of the forums
and share my knowledge
and expertise, and now I
have my own little section called Q and A with Coach
Eric Broser. The ladies on the board are so sincere
and passionate about their desire to help themselves
and each other that I take great pleasure in helping
out when I can. So if youre a gal looking for a place to
meet, communicate with, support and be supported
by others with similar aspirations, you really should
check out this site.
If you nd something on the Web that IM readers should know about, send the URL to Eric at bodyfx2@aol.com.
This month I want to direct IM readers to a couple of discussion boards that I feel are worthwhile. They are lled
with useful information and/or a tremendous amount of inspiration and support. Join in the conversation.
>
www.FitnessRxMag.com/forums/
by Eric Broser
Despite the tons of discussion boards all over
the Net, in my column I try to feature the ones
that I feel have the most comprehensive and
applicable information, as well as a member-
ship that includes myriad experts in our field.
The forum at AnabolicMinds.com definitely fills
that bill and is without a doubt one of the more
hardcore discussion boards on the Internet.
If youre a serious bodybuilder, athlete, MMA
fighter, supplement fanatic or anything else
related to the sports/fitness/bodybuilding in-
dustry, I highly recommend that you become a
part of this community.
>
http://www.AnabolicMinds.com/forum/
MuscInSites_F.indd 254 5/20/09 4:23:29 PM
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Although Hardbody hit the scene (on VHSre-
member that?) about 15 years ago, I have to say that it
remains one of my all-time favorites of its genreyou
know, where you watch your favorite bodybuilder go
through his workouts, pose and maybe even eat some-
thing. Filmed in 1993, when Golds Gym was stacked
with top amateurs and pros, waistlines were nice and
tight, synthol was still an ideaa crappy one, I might
addI actually had hair on my head, and Flex Wheeler
was the hottest new bodybuilder in the IFBB, Hard-
body has become a classic.
The viewer gets to watch Flex, in outstanding con-
dition, and his close friend and training partner Rico
McCinton get put through their paces by the one and
only Charles Glass. The training footage is not only
inspiringdamn, Flex looks amazingbut also highly
entertaining, as these three offer up some pretty hilari-
ous gym banter.
Amid all of the joking and teasing, however, youll
witness some pretty hard training, and by the end youll
shake your head in wonder that Flex doesnt have at
least one Sandow
on his mantel. If
youre new to the
sport, I urge you to
check out Hard-
body. Flex Wheeler
is one of the best
pros ever to grace
an IFBB stage.
I watched it the
other day for the
10th-plus time,
and my motivation
for improving my
physique jumped
to yet another level.
Get your copy of
Hardbody on DVD
at www
.Home-Gym.com.
>
Brosers Net Results Q&A
The Power/Rep Range/Shock innovator answers your
questions on training and nutrition.
Q. For the first couple of years of my training
I had pretty good results. Now, however, I seem
to have hit a wall on most bodypartsmost of
all chest. My routine is basic and heavy: barbell
bench presses, 4x6-8; barbell incline presses,
3x6-8; weighted dips, 3x6-8. I continue to in-
crease the weight I lift, and my form is really
good. Ive considered incorporating other types
of movements, but I thought the heavy basics
were best. Can you
give me some advice?
A. Unfortunately, while
I tend to agree that basic
movements give you the
most bang for your buck
and that lifting heavy and
progressivelyas in get-
ting strongeris a good
basic strategy, bodybuild-
ing isnt so cut and dried.
You see, the human body
is amazingly adaptable,
and you can fool it for only
so long.
If you continue to bom-
bard your muscles and
central nervous system
with the same basic stress-
orsin this case, exercises
and rep rangefor years on end, it will eventually no
longer need to overcompensate by growing larger and
stronger as a protective response to your training. You
need to add variety to your program, thereby forcing
your body to deal with new and unique stressors that
will again force it to overcompensate by adding new
lean tissue.
As I see it, your problem is twofold. Youve been
using the same basic exercises, which focus on only
the midpoint in the muscles range of motion. You need
to incorporate movements that supply a great amount
of force in both the stretch and contracted positions
of the range of motion as well. Because youve been
doing only six to eight reps, youre hindering over-
all muscle-fiber recruitment as well as focusing on
only a limited amount of
the bodys physiological
machinery that can lead
to hypertrophy. Broaden
your training horizon by
implementing some new
techniques, exercises and
protocols into your work-
outs.
I recommend that you
combine my Power/Rep
Range/Shock training sys-
tem and Steve Holmans
Positions of Flexion exer-
cise-selection methodolo-
gy, which will address both
of those limiting factors.
P/RR/S is a cyclical pro-
gram that has you chang-
ing workout protocols on
a weekly basis, while POF
provides you with exercises
>DVD Review:
Flex Wheelers Hardbody
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AUGUST 2009 255
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256 AUGUST 2009 \ www.ironmanmagazine.com
v
mcscce |-s|es
Editors note: Eric Brosers
new DVD Power/Rep Range/
Shock Max-Mass Training Sys-
tem is available at Home-Gym.
com. His e-book, Power/Rep
Range/Shock Workout, which
includes complete printable
workout templates and a big
Q&A section, is available at
www.X-traordinaryWorkouts.com. IM
that will optimally challenge the target muscle over its
full range of motionmidrange, stretch and contracted
positions.
This is a three-week cycle for your chest:
Week 1: Power POF
Bench presses 4 x 4-6
Incline flyes 3 x 4-6
Cable crossovers 3 x 4-6
Week 2: Rep Range POF
Barbell incline presses 4 x 7-9
Flat-bench flyes 3 x 10-12
Pec deck flyes 3 x 13-15
Week 3: Shock POF
Superset
Weighted dips 2 x 8-10
Decline flyes 2 x 8-10
Low cable crossovers (drop set) 3 x 8-10(4-6)
Try a few cycles of this program, and I guarantee you
that the combination of unique stimuli from week to
week and working a muscle optimally through its entire
range of motion will spur new growth in your chest
and more than likely in all other bodyparts too. [Note:
For more on POF, visit www.3DMuscleBuilding.com.]
Q. Im an avid user of the P/RR/S training
system, and its working brilliantly for all
bodypartsexcept my back. Yes, it has grown,
but it still needs a lot more mass before I
can move up to the next level of bodybuilding
competition. I will work as hard as I have to
just tell me what I can do.
A. Questions about lack of back development are ex-
tremely common, chiefly because its the most difficult
bodypart to develop a solid mind/muscle connection
with and many trainees use weights that are too heavy
for proper form. So before anything else, I want you to
make sure that youre performing your back exercises
with spot-on positioning and mechanics and focusing
on the stretch and contraction in your back on every
single repetition. Several studies have shown that a
strong mind/muscle connection leads to the recruitment
of more muscle fibers, which in turn will hasten muscle
growth.
Assuming youve taken care of the above, Im going
to make two more suggestions that should not only get
your wings spreading further but also make your back
resemble a gnarly mountain range of assorted muscle.
Split your workout so that youre training your back
on its own and giving it a rest the days before and after
your back attack. That will guarantee that you will be full
of energy for every back workout so that you can hit it
with the utmost intensity and also that you permit opti-
mal recovery and repair to take place once the damage
has been done.
Speaking of damage, that brings me to my second
suggestion: Use FD/FS, or Fiber Damage/Fiber Satura-
tion training. If youre unfamiliar with that method of
torture, um, I mean training, Ill give you the basic prem-
ise: Use training techniques proven to cause maximum
muscle trauma, and follow that by immediately pursu-
ing the most intense muscle pump possible to feed
the damaged tissue as much nutrient-, hormone- and
oxygen-rich blood as possible. Sounds simple, right?
Yes, simply painfulbut extremely effective for breaking
stubborn muscles out of plateaus.
I know what youre thinking: Thanks, Eric, but could
you give me an example of what youre talking about?
Well, of course. This is IRON MAN, and were all about
practical application and how-to.
Sample split:
Monday: Chest, biceps, abs
Tuesday: Quads, hams, calves
Wednesday: Off
Thursday: Lats, lower back
Friday: Off
Saturday: Shoulders, traps, triceps
Sunday: Off
Sample FD/FS back workout:
Deadlifts (tempo: 2/0/X) 4 x 3-4
Weighted wide-grip pullups
(tempo: 6/1/X) 2 x 4-6
Close-grip seated cable rows
(tempo: 1/4/X) 2 x 6-8
One-arm dumbbell rows (tempo: 1/4/X) 2 x 6-8
Undergrip barbell bent-over rows
(tempo: 1/0/1) 1 x 25-30
Stiff-arm pulldowns (tempo: 1/0/1) 1 x 25-30
Note: When using FD/FS, its important to implement
the following nutritional strategy:
Preworkout: 30 to 50 grams whey protein, 30 to 50
grams carbs, one gram vitamin C
Intraworkout: 10 to 15 grams BCAAs, 10 to 15
grams glutamine, 30 to 50 grams liquid carbs
Postworkout: 30 to 50 grams whey protein, 30 to 50
grams high-glycemic-index carbs, one gram vitamin C,
five grams creatine
Train your back in this manner for four straight weeks
while still using P/RR/S for the rest of your bodyparts.
After four weeks return to P/RR/S for your back for two
cycles (six weeks) before using FD/FS again. Shoot me
an e-mail and let me know how it worked for you. Best
of luck.
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Anabolic steroids are synthetic, structurally modified
versions of testosterone. They are termed anabolics be-
cause they provoke reactions in muscle and other tissues
that result in either growth or stabilization of the tissues.
Anabolic steroids have legitimate medical uses, such as
preventing excessive tissue breakdown. Athletic use of
steroids, however, is far more publicized than their medical
applications. Bodybuilders and other athletes who use ana-
bolic steroids often self-medicate with dosages far above
what medical treatment requires. In line with the adage
Only the dose determines the poison, those using large
doses of steroids or several of the drugs simultaneously can
be subject to systemic side effects: liver problems, negative
changes in blood lipids and heart structure, fluid retention,
gynecomastia in males, virilism in women, inhibition of
testosterone production and possible adverse behavioral
changes in susceptible individuals.
While all of those side effects are possible in theory, in
reality they rarely occur. Athletes monitor themselves for
adverse effects, although rarely under the care of a physi-
cian. They use other drugs to mitigate some of the side
effects of large doses, such as estrogen-blocking drugs to
prevent estrogen-related side effects.
Idiosyncratic reactions, however, are always possible.
That means some steroid users experience unusual
or rare side effects. Why that happens is unknown
but probably has something to do with genetics or
individual susceptibility. One recent case study illus-
trates the point.
A 39-year-old previously healthy amateur bodybuilder
reported to an emergency room with excruciating pain and
inability to move his right shoulder after an injection of
steroids in that shoulder, which was followed by a shoul-
der workout on the same day.
1
He trained five days a week
and had done so for the previous eight years. For the past
seven years he had also used anabolic steroids. Deploying
a 23-gauge needle and sterile technique, he injected ste-
roids into his shoulder four times a week. He denied doing
any type of abrupt overstretching exercise that could have
caused a severe muscle strain.
The physical exam showed that his right deltoid was
swollen and tense, with the skin around it red, tender and
warm. He had no apparent bruising and no fever. The
picture became clearer when blood tests revealed a cre-
atine kinase enzyme level of 18,200normal is below 195.
Creatine kinase is an enzyme that adds a phosphate to
creatine in muscle, thereby helping the muscle store cre-
atine. When muscle is damaged, even with intense exercise,
CK is released from
the muscle into the
blood. Having large
amounts of it in the
blood point to severe
muscle damage.
Because the body-
builders blood potas-
sium, also released by
damaged muscle, was
high, the diagnosis
was rhabdomyolysis,
which means massive
muscle destruction.
Rhabdomyolysis
can have several
causes, among them
toxic reactions, lack
of blood flow to mus-
cle, infections and
inflammation. One
type, which is called
exertional rhabdo-
myolysis, occurs
when muscle cells are
damaged by unaccus-
tomed exercise. For
example, untrained
persons who exercise
in hot, humid weath-
er can develop it, but
it can also occur in
well-trained athletes.
Switching to a new
Muscle Destruction From Steroids
v v
by Jerry Brainum
258 AUGUST 2009 \ www.ironmanmagazine.com
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www.ironmanmagazine.com \ AUGUST 2009 259
mode of intense training without prepa-
ration can bring it on. A few cases have
occurred in bodybuilders who abruptly
began high-rep100 reps or more per
settraining regimens, particularly in
hot weather without drinking adequate
fluids.
Destruction of the muscle cell membrane
causes the leakage of intramuscular materi-
als, such as CK, minerals and other enzymes.
In severe cases myoglobin, the oxygen-carry-
ing protein in muscle, is also released in large
amounts and can crystallize in the kidneys.
That blocks the kidneys filtering units and
rapidly induces kidney failure. Without imme-
diate treatment, death follows.
Several cases of exercise- or drug-related
rhabdomyolysis in long-distance runners,
football players and military personnel have
been reported in the medical literature. One
published case study involved a 25-year-old
male professional dancer who showed up at a
hospital complaining about severe thigh and
calf pain.
2
The pain began after he engaged in
a 45-minute aerobic workout on a cross-train-
ing machine. He experienced severe muscle
cramps and a day later showed up at the
hospital. He was given an anti-inflammatory
drug but returned two days later, still in severe
pain. Tests revealed a high CK level, which led
to a diagnosis of rhabdomyolysis. He received
intravenous fluids and buffers such as potassium bicarbon-
ate to alkalinize his blood and prevent myoglobin pre-
cipitation in the kidneys. He received cortisone to relieve
inflammation, Valium to relax his muscles and Tylenol for
pain.
The dancer had used two steroid drugs, Winstrol and Pri-
mabolan, four ampoules
each a week apart. Be-
fore his pain set in, hed
used only one ampoule
of Primobolan a few days
before, injecting it into
his thigh. His treatment
proved successful, and
he was released from the
hospital.
Reports involving
bodybuilders have been
sporadic and may have
been written off as se-
vere muscle strains. One
40-year-old bodybuilder
who initially denied
using any anabolic ste-
roid or other drugs suf-
fered rhabdomyolysis in
his biceps. In fact, hed
also injected Winstrol
into the affected shoul-
der, leading the attend-
ing physicians to suspect
that the injection itself
had caused the local-
ized rhabdomyolysis.
The doctors suggested
that he might have had
a toxic reaction to the
druga not unwarranted assumption, as most forms of in-
jectable Winstrol are veterinary versions not subject to the
same quality control as drugs slated for human use. A more
likely possibility is that the bodybuilder had a compart-
ment syndrome, the name given to a swelling of the fascia
that surrounds muscle. Usually occurring in the calf, its
rare in the shoulders because
of the higher mobility of the
shoulder and its attendant fas-
cia. Only three previous cases
were reported in the medical
literature, and they involved
drug overdoses or intoxication
after minor trauma.
The analysis was that the
bodybuilder suffered in-
creased compartment syn-
drome due to the injected
fluid, causing a blood
clot, which decreased the
elasticity in the shoulder
fascia. Compounded by
the bodybuilders grow-
ing shoulder muscle mass,
those factors increased the
intracompartmental pressure.
The shoulder workout that
followed amplified the effect
of limited blood flow, which
resulted in the characteristic
muscle breakdown. His treat-
ment proved successful, and
he returned to normal training
with no evidence of kidney
problems.
When muscle is damaged, even with intense exercise, creatine kinase is
released into the blood. Having large amounts of it in the blood points to
severe muscle damage.
Several cases of
exercise- or drug-related
rhabdomyolysis in
long-distance runners,
football players and
military personnel
have been reported in
the medical literature.
Reports involving
bodybuilders have
been sporadic and
may have been written
off as severe muscle
strains.
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v
How Nolvadex Really Works
Tamoxifen citrate, or Nolvadex, is used to treat breast
cancer, particularly in older women who have estrogen-
sensitive breast cancer; 70 to 80 percent of all breast can-
cers are estrogen-sensitive. For years its also been used by
male bodybuilders on anabolic steroids to help prevent
gynecomastia, or the formation of male breast tissue.
Gyno is caused by an imbalance between estrogen and
testosterone, favoring increased estrogen. The steroid
drugs convert into estrogen through the actions of aro-
matase, an enzyme found throughout the body. The usual
practice for preventing estrogen-related side effects, which
include excess water and fat retention, is to take drugs that
either interfere with aromatase activity, such as Arimidex,
or block estrogen cell receptors, such as Nolvadex.
Nolvadex is the older of the two estrogen solutions,
and most athletes looking to lower estrogen now rely on
aromatase-inhibitors because of the notion that theyre
more reliable in diminishing estrogen. Nolvadex is also
thought to interfere with the activity of growth hormone
and its anabolic product, insulinlike growth factor 1. On
the other hand, lowering estrogen too much, which is
possible with extended use of aromatase inhibitors,
may interfere with the anabolic reactions involving
androgen receptors and testosterone.
Nolvadex is structurally similar to estrogen and can
bind to estrogen cell receptors, thereby blocking estrogen
from binding to them. If estrogen cannot interact with its
cellular receptors, it cannot exert biological activity and
becomes inert. Nolvadex also interferes with the negative
feedback signal sent by circulating estrogen in the blood to
the pituitary gland. That results in blunting release of gona-
datropins, including luteinizing hormone, which controls
testosterone synthesis at the Leydig cells in the testes. The
reduced estrogen-feedback signal induced by Nolvadex
results in greater release of luteinizing hormone and higher
blood testosterone. One author has noted that using 20
milligrams of Nolvadex dailya standard bodybuilding
dosecan raise blood testosterone by 150 percent. On
the other hand, Nolvadex has both agonist and antagonist
properties. That is, when used in high doses for extended
times, it may act more like an estrogen agonist. Animal
studies show that extended use of Nolvadex interferes with
the activity of two testicular enzymes involved in testos-
terone synthesis, although that hasnt been confirmed in
human studies.
Whats interesting about Nolvadex is that recent research
that directly compared it to the newer and supposedly
more effective aromatase-inhibiting drugs found that
Nolvadex appears to be more effective in preventing
gynecomastia and other estrogen-related effects in
men. How can that be?
A study presented at a scientific conference related to
breast cancer research may provide the answer. Research-
ers from the famed Mayo Clinic explained that Nolvadex
isnt active but is rather like a pro-hormone. In the liver,
enzymes convert Nolvadex into two metabolites that are
the effective versions of the drug, endoxifen and 4-hydroxy-
tamoxifen. The study sought to explain why using Nolvadex
helps some women with breast cancer but not in others.
The researchers found that an enzyme system in the liver
called CYP2D6 must convert Nolvadex into its active me-
tabolites in order for the drug to work. In some women that
system isnt as active, which means that they dont convert
the Nolvadex into its most active metabolite, endoxifen. For
them Nolvadex doesnt effectively treat breast cancer.
Most surprising, however, was the finding that en-
doxifen didnt just block the estrogen cell receptor,
as was previously supposed, but actually degraded
it. No receptor means no estrogen cell activity. So drug
researchers are now at work producing a direct endoxifen
drug, since thats the actual active form of Nolvadex. The
direct form wont depend on liver enzymes to become ac-
tive.
While this study involved in vitro, or isolated-cell, pro-
tocols, there is no reason to believe that the results dont
apply to men. The findings explain why Nolvadex works
better in preventing estrogen-related side effects in some
men more than others. In addition, the fact that this active
metabolite of Nolvadex actually degrades estrogen recep-
tors explains why the head-to-head studies comparing
Nolvadex to aromatase inhibitors showed Nolvadex to be
superior in preventing estrogen-related side effects in men.
A notable bonus: Nolvadex is far less expensive than most
aromatase inhibitors.
References
1
Farkash, U., et al. (2009). Rhabdomyolysis of the del-
toid muscle in a bodybuilder using anabolic-androgenic
steroids: A case report. J Athlet Training. 44:98-100.
2
Adamson, R., et al. (2005). Anabolic steroid-induced
rhabdomyolysis. Hosp Med. 66:362.
v
aooac|co|o =mcocoo
Editors note: Jerry Brainum has been
an exercise and nutrition researcher and
journalist for more than 25 years. Hes
worked with pro bodybuilders as well as
many Olympic and professional athletes.
To get his new e-book, Natural Anabolics
Nutrients, Compounds and Supplements
That Can Accelerate Muscle Growth Without Drugs, visit
www.JerryBrainum.com. IM
Most surprising
about the new
Nolvadex study
was the finding that
the metabolite
endoxifen didnt
just block the
estrogen cell receptor,
as was previously
supposed, but actually
degraded it.
BB_PHARM_F.indd 260 5/29/09 11:55:38 AM
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S
ticking points bring prog-
ress to a grinding halt and
can turn what normally
are positive workouts into
hours of disappointment. Theyre
especially bothersome on an exer-
cise that you believe to be the most
important in your entire program,
such as the back squat, power clean
or flat bench. Figuring out how to
move past the sticking point isnt
always easy. In fact, its seldom easy.
When your numbers are climb-
ing upward steadily, going to the
weight room is an enjoyable ex-
perience. Theres nothing quite as
satisfying as getting stronger and
improving your physique in the
process. When a primary lift or two
go flat, however, those sessions are
no longer pleasant but become a
source of irritation and frustration.
If it lasts only for a short time, it
isnt much of a problem because
you expect ups and downs over the
long haul. When the sticking point
lasts six months or longer, though,
many stop training altogether.
As a result, formerly health-
conscious individuals become less
selective about what they eat, stop
taking most of their nutritional
supplements and no longer care
how much rest theyre getting.
Training, diet and rest fit nicely
together, but dropping even one
of the variables from the routine
adversely affects all of them. Even if
your program does run up against
sticking points, a less-than-satis-
factory workout is far better than
none at all.
An even smarter approach is to
figure out how to overcome the
sticking point. Once you can do
that, you realize that you have a
degree of control over your train-
ing destiny. If you can get a certain
exercise on the move again, when
another one hits a plateauand
they all eventually doyoull be
much more prepared to deal with
the problem.
Im going to present some ideas
that I have used on myself and the
many athletes that I have trained
over the years. Not all will work in
every situation, but one might be
useful in your case. If it doesnt,
try another, but by all means keep
training while youre attempting
to solve the riddle. Keep in mind
that no one ever said going to the
gym x-times a week and doing a
sound program consistently will
elevate you into the elite ranks of
strength. If everything proceeded
in a smooth fashion without any
hitches, then 300-pound military
presses and 600-pound squats
would be commonplace. Of course,
we know thats not the case. To
move to higher limits of strength,
you must learn how to overcome
sticking points.
The first step is to reexamine
your form on the troublesome
exercise. You may have inadver-
tently slipped into some bad habits,
as often happens when someone
starts training with ambitious ath-
letes who are hell-bent on moving
big numbers regardless of tech-
nique. The result is all that matters,
as there are no extra points for
correct form. It is, however, a risky
game to play in strength training.
When technique becomes faulty,
the muscles and attachments that
are responsible for performing an
exercise dont receive the attention
they need in order to get stronger.
Even more important, using sloppy
by Bill Starr
Photography by Michael Neveux
Only the Strong Shall Survive
266 AUGUST 2009 \ www.ironmanmagazine.com
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How to Overcome Sticking Points
How to Overcome Sticking Points
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Only the Strong Shall Survive
technique repeatedly is an invita-
tion to injury.
Take the practice of rebounding
the bar off the chest on the bench
pressthe norm, not the exception,
in most gyms. When you do that
over a long period of time, the mus-
cle groups responsible for moving
the bar upward off the chest get ne-
glected. So when the poundages get
really heavy, you cant rebound the
bar forcefully enough to achieve the
height you need to follow through
and finish the lift. Plus, the toll on
your elbows, wrists and shoulders is
significant and will have to be dealt
with sooner or later.
The solution is never accepted
well: You have to reestablish form.
It may mean dropping way back
down in weight and basically start-
ing anew, using perfect technique.
Most people who have trained for
any length of time know it in their
gutespecially the strength athlete
whos recognized as one of the best
benchers in the facilitybut refuse
to do it because its just too damn
shattering to their egos. Theyd rath-
er continue to pound their joints
and be able to claim a high number
in a prized lift than use less weight
in front of their training mates. Well,
that still doesnt get them past the
sticking point.
I realize that its hard. I never
liked using lighter weights either,
after some sort of physical setback
or following a layoffwhich, by
the way, I took only once. Strength
is critical to our self-esteem, but
if you want to achieve long-range
goals, going back and starting from
scratch is quite often a necessary
and rewarding move.
Over the years Ive been around
only a few who were confident
enough in themselves to clean up
their bad form habits. By far the
most memorable was John Phillip,
the big Tongan I coached on Oahu. I
had moved to Hawaii from Califor-
nia to redesign my life. Every ven-
ture I tried in the Golden State had
turned sour, and I was sick of the
back-stabbing, anything-for-a-buck
mentality. I rented a small house
next to the ocean and not far from
the village of Kaaawa.
My original plan was to exercise
without any resistance other than
my bodyweight, but it didnt pan
out. Once I discovered how weak
Id become, I sought out a place
to train. I knew there was a small
weight room on the campus of
Church College of Hawaii in Laie,
not that far away and easily acces-
sible by bus. I told the athletic direc-
tor about my background and my
desire to train in the weight room.
He readily agreed, with the stipula-
tion that I help the other athletes
with their training.
All the students who trained at
Church College were from islands
across the Pacific: Samoa, Tahiti,
Fuji, Tonga, plus the other islands
of the Hawaiian chain: Maui, the
Big Island, Molokai and Kauai. In
exchange for scholarships, they
performed at the Polynesian Cul-
tural Center, which was adjacent
to the college. I was the only haole
there and no one spoke English. It
was either their native tongues or a
pidgin version of Hawaiian, which I
was able to understand just a bit.
I picked up comments about
someone named John Philip who
could bench more than 500 pounds,
but I took them with a grain of salt.
Whenever Ive run across tales of
somebodys cousin who could lift a
full-grown steer or elevate an anvil
with one hand, theyve turned out
to be just that. Then John showed
up. Hed been coaching the college
rugby team. The season had ended,
and he was back into training. He
was, indeed, an impressive indi-
vidual, cut from the same cloth as
Patera, Bednarski, Pickett and Doug
Young. He wasnt tallmy guess was
about 511and he weighed in the
high 200s, but he had the build of an
athlete who used his muscles: thick
chest, wide back and tree-trunk legs.
The students all greeted him
warmly, and he went directly to
the bench and started pressing.
The equipment in the weight room
consisted of a squat rack, a bench,
four Olympic bars, an abundance
of plates and some dumbbells. The
bench was from Sears, a flimsy
model intended for home use that
had uprights that moved in and out
to accommodate different shoulder
sizes. At that time I was using just
over 300, and having that much
weight over my face with the bench
creaking in protest made me very
uneasy. It didnt seem to bother
John.
He started out with 225 and pro-
ceeded to jump 90 pounds on each
subsequent set until he reached
495, then finished with a strong 525.
I was duly impressed. He hadnt
trained for several months and was
handling poundages that only a few
others in the country were capable
of lifting. That bench sagged and
moaned because it was forced to
support more than 800 pounds.
How it held together I still do not
know.
Everyone in the weight room
worked upper body exclusively. I
was the only person who squatted
and power cleaned and did high
pulls, overhead presses and dead-
lifts along with flat benches. Since
my goal was to establish a solid base
before pushing the numbers up, I
did all my lifts in extra strict form. I
paused the bar on my chest for my
benches and stopped for a count at
the bottom of my squats.
After about three weeks John
approached me and introduced
himself. Hed found out from the
athletic director that Id competed
in weightlifting meets and had done
some coaching. He asked if I would
help him get ready for a powerlifting
meet that was going to be held in
Honolulu in three months. I agreed
You may have to reestablish form. It may mean
dropping way back down in weight and basically
starting anew, using perfect technique.
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He really was a remarkable athlete
and living proof that if the desire is
there, you can accomplish a lot.
When youre trying to clean up
your form, it helps to have someone
around who knows the finer points
www.ironmanmagazine.com \ AUGUST 2009 269
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to do so but told him that he was
going to have to change the way
he benched. He needed to learn
to pause the bar on his chest for a
one-second count. Then an official
would give him a clap to signal for
him to press the weight. Otherwise
none of his attempts would be
passed. Like youve been doing,
he said.
Yes, I said, exactly like Ive
been doing.
John was a guidance counselor
at Pearl Harbor High School and
was also the head of security for
the Polynesian Cultural Center. In
truth, he was the law on the North
Shore and had a reputation that
reached far beyond Oahu. At the
first session where I gave him a
clap to start the press, he managed
405. Certainly good yet a far cry
from 525. That meant he was going
to have to swallow a great deal of
pride, and he had a great deal. Still,
he did just that. I knew it was dif-
ficult.
At the meet he finished with a
strong 515. Two months later he
surpassed his former best, and
18 months after he started doing
benches strictly, he placed second
at the World Powerlifting Champi-
onships in Birmingham, England.
Keep in mind that while he was
learning to pause for the start of
the bench press, he was also adding
squats and deadlifts to his program.
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270 AUGUST 2009 \ www.ironmanmagazine.com
Only the Strong Shall Survive
of technique. That may mean trav-
eling some distance to train with
an experienced lifter or coach, but
it will be well worth the time and
effort. Should you know what needs
to be done in terms of shaping up
your technique but hate the idea
of using a lot less weight in front of
your buddies, train at a different
time for a while, or at home if you
have equipment available. Perfect-
ing form is always a good idea be-
cause it will help in the long run and
lessen the risk of injury.
Ive noticed that whenever an
athlete hits a sticking point on a cer-
tain exercise that he deems impor-
tant, his first reaction is to do more
work on that lift by adding an extra
day or doing more sets than usual.
The problem with the approach is
that in all likelihood the reason the
lift is stuck is that its being over-
trained. So more work only makes
matters worse.
Instead of hammering away at
an exercise thats floundering, try
this. Drop the exercise entirely and
hit the muscle groups it uses from a
different angle. Lets say your bench
has stayed at the same number for
a very long time. Put that lift on
hiatus and replace it with overhead
presses, weighted dips and steep in-
clines. That gives the flat-benching
muscles a much-needed rest and
will strengthen many groups that
have been neglected. After a couple
of months on that program reinsert
the flat bench, and youll find your-
self moving upward right away.
Ive also had success by changing
the grip on pressing movements.
When the overhead press was still
part of Olympic-lifting competi-
tion, some of the York lifters would
do wide-grip presses to hit certain
shoulder muscles more directly. It
worked. Whats more, close-grip
benches done in strict fashion im-
prove the flat bench.
Laying off a lift that has gone
stale is usually a good idea. At York
Barbell, once lifting season ended
in June, programs were drastically
altered. The high-skill lifts were
dropped and replaced with more
pure-strength movements. So rather
than drilling on snatches, cleans
and jerks, they did high pulls, shrugs
and lots of work in the power rack.
All those who followed the change
of routine said the same thing when
they returned to the more compli-
cated lifts: Their form was better
after the layoff.
Dumbbells can be most useful
in jarring a lift out of complacency,
especially for upper-body exer-
cises and, to a lesser degree, pull-
ing movements. Heavy dumbbell
benches, inclines and overhead
presses force the muscles involved
to work much harder than they
would with a bar because of the
balance factor. Having to control
the moving dumbbells takes much
more effort than pressing a barbell,
and that translates to more strength.
Plus, its much harder to cheat with
dumbbells than it is with a bar.
Rebounding them off your chest
only creates problems, as theyll
run in all directions. They have to
Heavy dumbbell benches, inclines and
overhead presses force the muscles involved to
work much harder than they would with a
bar because of the balance factor.
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be guided upward, and that has a
positive effect on the muscles and
attachments being used in the lift.
Power cleaning heavy dumbbells
and snatching one dumbbell at a
time are good exercises for help-
ing you get your top pull stronger.
Again, the dumbbells have to be
pulled in a very precise line and
be under complete control from
start to finish. They have to be
turned over forcefully in order to be
cleaned or snatched. Once you learn
the feel of it, you can use it with a
barbell very readily.
Be conscious of the smaller
muscle groups when trying to figure
out how to break through a sticking
point. It could simply be that hav-
ing relatively weak triceps is hold-
ing your presses back. Or it may be
that your deltoids arent up to par.
When pulling movements hit the
wall, check to see if all segments of
your back are receiving equal at-
tention. Same idea for the hips and
legs. Ive had athletes badly stuck
on their squats go on a hard and
heavy calf raise routine, and sud-
denly their squats were on the move
again. I also had a powerlifter add
20 pounds to his deadlifts after he
added calf raises to his program.
Overtraining, as Ive mentioned,
is a major reason for many sticking
points, but where thats not a factor,
weak areas are the culprits. In order
to deal with them, you first have to
identify them. Sometimes theyre
rather obviousperhaps weak
adductors displaying themselves
when your knees turn in during
heavy pulls or squats or a lack of
trap strength on heavy cleans or
snatches. Most are so subtle, how-
ever, that they need a trained coach
to spot them, and not everyone has
the opportunity to work out in front
of such an individual. That means
you have to find the weak area your-
self. A tough task? Not at all. That is,
if you have a power rack.
You believe your form is correct
in the back squat, and you work it
diligently, making sure youre not
overdoing it. Even so, its been stuck
at 350 for more than six months,
and youre stymied as to how to get
over the sticking point. The rack will
reveal the weaker area right away.
Set the pins in the rack a couple
of inches below where you hit the
bottom on the squat. While you can
start this from the finish of the lift,
most weak areas are either in the
start or somewhere in the middle
range, so its best to start from the
deep bottom and work up. Squeeze
under the bar loaded with 135
pounds, and stand up with it. That
will help you get the feel of what
youre trying to accomplish. Do
only singles. Keep adding weight
until you find your limit. Record
that number, and move the pins
up to the middle part of the squat.
Then repeat the procedure, and do
the same for the finish. If youre not
positive where the weakest area is,
you can do more than three posi-
tions, but usually three are enough.
In this case its clearly the middle
where you were able to use only
505. Reset the pins at that middle
position, put 275 on the bar, and do
three reps with that weight. If its not
difficult, add weight and do another
triple. Try to find a poundage that
gives you three reps, and knock
out five sets. It doesnt matter what
poundage you use in the beginning
on partial squats because youre
going to be increasing it each time
you do them. When youre able to
handle 30 or 40 more pounds than
you used the first time around, that
weak area will be much stronger,
and the new strength will display it-
self when you do the full movement.
Another way to use the rack to
strengthen a weak area is with either
pure isometrics or isotonic-isomet-
rics. I believe the latter is more ef-
fective as its often difficult to tell if
you are, in fact, exerting 100 percent
of your effort against the stationary
bar. When you have weight on the
bar and have to hold it against the
top pins for a definite amount of
time, you know for certain. Thats
because if you slack off then, the bar
will move away from the top pins.
To work the weak middle very
specifically, set the lower pins at the
same place you had them for the
partial squats. Then put two pins
directly over the bar. The closer the
better. You want to move the loaded
barbell only an inch or twono
more than that unless the holes
are set wide apart in your rack. You
might have to stand on a board to
place yourself a bit higher so the bar
is closer to the top pins.
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Only the Strong Shall Survive
Start out with a light weight so
you can determine what youre
doing on the concentrated exercise.
Squeeze under the bar, making sure
your feet are positioned correctly
and your torso is where it should
be. Then elevate the bar up against
the pins. Tap them, and lower the
weight. Do that three times, and
hold the third rep for a couple of
seconds. Add weight and repeat.
Now decide how much you can
handle for your work set. It doesnt
have to be on the money the first
time around, but it should be close.
Tap the top pins twice with the bar
and lock in the third rep, holding
it for an eight-to-12-second count.
Here the time element is more im-
portant than how much weight is
on the bar. If you cant lock into an
isometric contraction for at least
eight seconds, use less weight. If you
can hold longer than a 12 count, you
need more weight. After a couple
of workouts youll have a good idea
of how much to use. Just do that
one work set. Isotonic-isometrics
are condensed strength work, and a
little goes a long way.
Of course, you can seek out weak
spots in pulls and presses in the
same way and make them stron-
ger with isos. A learning curve is
involved. When you lock the bar
against the top pins, you must
think about steadily increasing the
pressure as the count gets higher.
When you reach eight, you should
be squatting, pulling or pressing
with absolutely all your might. You
should hold nothing back. Isotonic-
isometric contractions strengthen
the tendons and ligaments, which
are the ultimate sources of strength.
Be sure to warm up thoroughly be-
fore doing them. Lock-
ing into an iso hold on
cold muscles is asking
for a pulled muscle or
attachment.
Another rather sim-
ple way to strengthen
a troublesome exer-
cise is to give it prior-
ity in your routine. Do
it first on Mondays,
when you have the
most energy. Gaining
bodyweight is a tried-
and-true method of
blasting through a
sticking point. Add 15
or 20 pounds, and all
your primary move-
ments are going to
benefit.
Finally, if you find
that the exercises in
your program have all
gone flat, you need to
take a moment and
examine your rest
and eating patterns.
Have you been eating
plenty of protein and getting the rest
you need? Both are crucial for recov-
ery. Have you been neglecting your
nutritional supplements? Not getting
enough vitamin C or E or minerals
might be the reason everything has
flatlined. Making some changes in
your lifestyle might be just what you
need to break through some sticking
points. If youre fine on that score,
however, try some of my ideas. All
you need to do is find one that works
for you, and youre on your way once
again.
Editors note: Bill Starr was a
strength and conditioning coach at
Johns Hopkins University from 1989
to 2000. Hes the author of The Stron-
gest Shall SurviveStrength Training
for Football, which is available for
$20 plus shipping from Home Gym
Warehouse. Call (800) 447-0008, or
visit www.Home-Gym.com. IM
Once lifting season ended, high-skill lifts were
replaced with pure-strength movements
like high pulls and shrugs. When they returned,
their form was noticeably better.
272 AUGUST 2009 \ www.ironmanmagazine.com
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MIND/BODY
T
ime flies. Youre 40-something and wondering if weight
training is the thing for you. Okay, so youre actually
closer to 50-something, closing in on 60, and consider-
ing lifting weights to improve your health and strength before
youre 70 in a few months. Yes, no, maybecouch, remote,
bowl of crunchies...youre uncertain.
Barbells and dumbbells are crude and unwieldy devices
designed for muscleheads, brutes and inmates. Hoisting the
objects is a tedious and nonsensical expenditure of time and
a source of much labor and pain. Weightlifting at this time of
my life...hmmm...the idea sounds as appealing as tapping my
forehead with a ball-peen hammer or grooming alligators. I
must be losing my marbles.
I take it you havent experienced the fascination and fulfill-
ment and fury of engaging the iron. You havent grasped
a pair of hefty, well-balanced dumbbells, stood with them
suspended mightily by your sides and comprehended their
Weights: To Lift or Not to Lift?
energy and forcetheir sheer gravity. Its a powerful and excit-
ing thing to behold and to reckon with. Pure joy! They and their
attributes are at your command to reward you in unimaginable
ways.
Weights and lifting them make men and women of all ages
strong in body, in mind and in soul. They build muscle and
strength, as surely as they build character. They improve energy
and endurance, as certainly as they improve acuity and physi-
cal calm. The iron, though cold and lifeless, is instructive and
endearing and dependable.
Spirits are raised as the weights are raised. Patience grows
as the weights, sets and reps are counted and accrued. Physi-
cal ability and utility advance as the lifter diligently practices his
or her lifting skills. And they, the pursued skills, are not a thing
of mindless routine. They are the graceful and deliberate ap-
plication and performance of the bodys mechanics and the
minds focus.
Few things are more fulfilling than personal progress.
One workout leads to another, effort fortifies effort, con-
trol delivers control, and once-unattended physiological
systems respond and develop. The infamous clang-
ing and thudding of weights are a study in disguise
and worthy of the trainees attention. No encyclopedia
needed; common sense and instinct will do very nicely.
To lift weights or not to lift weights, that is the ques-
tion.
Exercise vs. training. Exercise is like a canary
caged and cute. Training is like the soaring eagle
awesome and free. Training includes a wholesome
lifestyle with plenty of rest, thoughtful dietary practices
and regular weight-resistance engagement. Training is
positive action and attitude; exercise is a single good
thing to be done, a part of the whole. Training is the
whole. I suggest you train for life.
The first workout is the toughest. Its usually the
result of long consideration, intense anticipation and
heady confrontations with doubt, procrastination and
hope and fear. Gee, we make mountains out of mole-
hills, or, in this particular scene, cavernous iron mines
out of barbells. Tough is good. Its time to be tough.
The tough endure.
Lifting the iron might not be easy, but its quite sim-
ple. You need an agreeable gym with the basic equip-
ment, and theres likely one in your neighborhood...
unless you live on the outskirts of Sleeping Mule,
Nevada. Once the right gym is selected, plan to visit it
three nonconsecutive days a week.
How to choose a gym. Your goals are to build
muscle and strength, tone and shape and energy and
endurance. Lucky you, the wholesome lot go together,
like musclehead stew; add one, and you add them
all. I suspect that more than one reader wants to lose
weight and bodyfat. That, too, is in the pot. What a
deal, what a meal! Everything in one: robust health,
aomae acs
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274 AUGUST 2009 \ www.ironmanmagazine.com
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sound physical fitness, vigorous conditioning and gorgeous
good looks.
One caveat, potential metal-moving maniac: Youve got to
eat smart to ensure that your devotion is effectivewhole-
some foods, no junk, hearty protein, valuable carbs and good
fats. No problemo. Easier than apple pie...a lot of which, by
the way, is not highly recommended.
Hello. Are you still with me? Remember, the iron stuff is
guaranteed to please: muscle and shape, strength and health,
no matter how old you are. Some respond better than oth-
erswere all differentbut we all respond positively. Trust
me. Ive been both young and old. Ive known both youth and
maturity.
Finally, permit me to cut out the boring medical research,
elaborate instruction and the horrid details of physiology and
get to the steel-packing, iron-pumping basics. Let me tell you
what I would do if I were you. This is a general training plan for
the 50-, 60-, 70-some individual of decent health and condi-
tion, you being the definer of the terms decent health and
condition.
Buck up. Take a quick look at yourself and make a valid
self-evaluation. Intimidating (downright scary), but it helps to
face the truth.
Go to the gym. Sounds like a no-brainer, but it can be the
most difficult exercise of the workout. We quickly become
expert at devising reasons not to go. Dont listen to them.
Theyre lies.
Hop (crawl) on the stationary bike and fake it for five min-
utes. This diversionary technique gets you rolling, figuratively
speaking, and warms you up, giving you time to prepare your-
self mentally and physically for the good work ahead.
Muscle builders think of the body in basic sections, or mus-
cle groups: chest, back, shoulders, arms (biceps and triceps),
torso and legs. There are many exercises for each group, and
their actions often overlap. I have chosen the following for their
ultimate worth. Smile. Drink lots of water.
Now the fun begins. Youre a soaring trainee about to
arouse and invigorate the muscles of the entire body through
a series of five push and pull exercises, my faves, and I pass
them on to you. Its a darn good start. Do two sets of each
exercise for 10 reps every other day, three days a week.
1) Dumbbell bench presses for chest, shoulders and triceps
2) Barbell curls for biceps and upper-body stability
3) Machine dips for triceps, chest, shoulders and upper
back
4) Seated lat rows for back and biceps
5) Lunges for legs and torso
Walk for 15 minutes on off days. Excellent workout.
Theres nothing like personal instruction for a day or week
from a worthy instructor. Be aware. Some of the very best
learn on their own by observing or working with a relative or
friend who has a clue.
Break a leg. Build an arm.
Dave Draper
Editors note: For more from Dave
Draper, visit www.DaveDraper.com and
sign up for his free newsletter. You can also
check out his amazing Top Squat training
tool, classic photos, workout Q&A and
forum.
sex
I
f youre having trouble getting in the mood, a
few meditation sessions may help. Ac-
cording to researchers, women who
attended three meditation courses be-
came much more aroused when watch-
ing erotic movies than before
they meditated. It may be
a case of better focusing
capability. Note that the
subjects were women.
Most men
have no
problem
getting
arousedespe-
cially during
an erotic
movie.
Becky
Holman
Cherry Bomb
es
B
odybuilders
know how im-
portant sound
sleep is to packing on
muscle. The deeper
the sleep, the more
pronounced the re-
covery, which means
more muscle faster.
What do you do if
you have trouble sleeping? Eating a handful
of cherries may help. It turns out that the fruit
is full of melatonin, the compound your body
uses to settle into a restful state. If you have a
protein shake before you hit the sack, throw in
a few cherries.
Becky Holman
Meditation Sensation
www.ironmanmagazine.com \ AUGUST 2009 275
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MIND/BODY
O
nce a self-described scrawny teenager,
Eric Abenoja has become a beefed-up police
officer handling some of the toughest and most
physically demanding assignments in his department,
in partnership with an even more physical canine. When
Eric was a kid, he went to the gym with his brother and
got his first look at what happens to biceps when you
do curlsand he was hooked. As an adult he won the
gold medal three years in a row at the Western States
Police/Fire Olympics and just recently won the overall at
a powerlifting competition.
On-the-job strength and endurance are his two big
reasons for lifting in the gym. Being in shape keeps Eric
out of jams because the extra edge of self-confidence
it gives himand maybe just looking the partcalm
some people down before they decide to try something
stupid. Of course, that 100-pound dog helps keep the
peace too.
Erics 14-to-16-hour workdays make
it tough for him to stay in shape. A very
high metabolism means he needs to eat
a lot of good clean food, but he does
get some meals that arent the best no
matter what he does. So he works that
much harder in the gym. Soon Eric will
be working to help others in the gym,
too, as a personal trainer.
Helping people out, especially
people who cant help themselves at
that moment in time is why Eric says
he likes being a cop. If you think about
it, thats what works in the gym as well.
Sometimes we all need extra help at
some moment. Good thing we have
guys like Eric. You can visit him on
BodyBuilding.com, where hes found a
home with people
who are interested
in health and
fitness and where
hes made a lot of
friends. Check out
his BodySpace at
http://bodyspace.
com/1tymz/. Tell him
you saw him working
out in IRON MAN.
Ian Sitren
Editors note:
For more BodySpace
bodies and info, visit
Bodybuilding.com.
P
h
o
t
o
g
r
a
p
h
y
b
y
I
a
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S
i
t
r
e
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276 AUGUST 2009 \ www.ironmanmagazine.com
m|ozaoo BodySpace Physique of the Month
Eric Abenoja
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m|ozaoo Prevention
Celebrity Sex
A
ccording to survey results posted
in the March 09 issue of Health, if
men had a free pass, the top five
celebrities theyd do the deed with were:
1) Jennifer Aniston (25 percent)
2) Angelina Jolie (18 percent)
3) Jessica Alba (11 percent)
4) Scarlett Johansson (11 percent)
5) Eva Longoria Parker (7 percent)
What about the male celebs women
fantasize about?
1) George Clooney (17 percent)
2) Hugh Jackman (11 percent)
3) Brad Pitt (10 percent)
4) Patrick Dempsey (9 percent)
5) Denzel Washington (8 percent)
Becky Holman
Cough Cure
=s|es
sess acses
Laugh It Off, Pack It On
Y
ouve read over and over that
cortisol is a stress hormone that
can cause your body to gobble
up your musclethat even workouts are
perceived by your body as stress, which
increases catabolism. Reduce cortisol
and you keep more muscle and make
it easier to gain more and lose bodyfat.
One way is to laugh more. Scientists at
Loma Linda University in California found
that even anticipating laughter can re-
duce cortisol by nearly half. No wonder
your funny friends are your favorites.
Becky Holman
J
a
n
u
a
r
y
2
0
0
9
G
Q
M
a
g
a
z
i
n
e
A
ccording to the December
08 Prevention, researchers
found that a bit of dark
chocolate can stop a persistent
cough better than codeine. The
active cough-suppressing ingredient
in dark chocolate is theobromine.
Two teaspoons of honey has also
been shown to be an effective
cough suppressant.
Becky Holman
MIND_F.indd 277 5/29/09 7:24:08 PM
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MIND/BODY
I
n the July 09 IRON MAN
I reviewed Frank Zanes
High Def Handbook. I
mentioned that even today
Zanes physique is consid-
ered the ideal by most guys
looking to build the perfect
body. His results, however,
werent completely the result
of great geneticshis mind
also had a lot to do with it.
Zane has always had a
fascination with mental train-
ing and how it can take re-
sults to a new level, and The
Mind in Body Building puts
his practices into perspective
for you to use. He expounds on
stress management, meditation,
visualization, mantra, focus, his
mind/muscle machine, pulsed
magnetic field therapy, dreams
and even music.
While most of the 70-page
booklet zeroes in on Zanes
experiences and use of those
things in building his body, he
also discusses how they can im-
prove your life. After all, the mind
is the ultimate ally in the struggle
to achieve any goal, whether
muscles, money or happiness.
For example, meditation alone
has been shown to improve ev-
erything from the crime rate to
athletic performance to health
to finances. Zane describes a
number of ways to do it, includ-
ing the beginning technique of
breath counting. Practicing that
simple technique for 20 minutes
on most daysZane prefers to
do it before his workoutscan
produce significant results in your
life as your concentration abilities
sharpen and your stress de-
creases. Zane says mantra and
meditation were key players in
his winning the Mr. Olympia title
three years in a row.
Zane interjects philosophy and
life lessons in the book as well.
For example: No one deserves
your anger, especially you. You
must recognize the effect nega-
tive emotions such as anger and
hatred have on you, your body
and your personal growth. They
add to your negative karma....
Realize that what disturbs you in
the behavior of others is due to
the fact that you have the same
trait as the person who is the
object of your anger.
While popular books like The
Secret scratch the surface of
using your mind to achieve your
ultimate goals, Zanes The Mind
in Body Building goes much
deeper. Its a veritable how-to
manual on mental training that
can give you bigger, faster re-
sults in the gym as well as other
areas of your life.
Becky Holman
Editors note: The Mind
in Body Building is available at
FrankZane.com.
The Mind in Bodybuilding
m|ozaoo Review
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MIND/BODY
T
he Bureau of
Labor Statistics
reports that the
fitness industry is expect-
ed to grow much faster
than average for all occu-
pations, at a rate of 27
percent or more. Other
statistics confirm that personal trainers
have a high degree of job satisfaction,
making a career in fitness a fantastic
choice for the right person.
More than 120 million people in the
United States admit they dont exer-
cise. Obesity rates have more than
doubled in the past 20 years, and
more than 30 percent of the popula-
tion can officially be called obese,
putting those people at risk for chronic
diseases, including type 2 diabetes,
cardiovascular disease, hyperten-
sion and stroke and certain forms of
cancer.
Clearly, the need for personal train-
ers is great. Countless medical and
scientific studies have proven that the
most important factors preventing or
reversing many disease processes
include weight training, aerobic condi-
tioning, flexibility, sensible nutrition and
a positive mental outlook. Fitness pro-
fessionals
use those
five key
elements
every day
to help
change
lives.
There is, however, a catch. If you
want to be a fitness professional,
youve got to have a genuine passion
for helping others. If thats you, theres
much potential for making great
money while enjoying your job and
helping others live a better quality of
life through fitness.
Founded in 1988, the International
Sports Sciences Association has
provided fitness education and certifi-
cation to more than 120,000 students
in 84 countries. ISSA is the first and
only fitness organization in the United
States to be nationally accredited
by the Accrediting Commission of
the Distance Education and Training
Council in Washington, D.C.
For more information about get-
ting started in a career in fitness, visit
www.ISSAonline.edu or call (800)
892-4772.
Future Is Strong for Personal Trainers
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2) 09 IRON MAN Pro
3) 08 IRON MAN Pro
4) 08 Mr. Olympia
5) Mark Dugdales
Driven
Books:
1) The 7-Minute Rotator
Cuff Solution by Joseph
Horrigan, D.C., and Jerry
Robinson
2) 10-Week Size Surge by
IRON MAN Publishing
3) The Precontest Bible
by Larry Pepe
4) The Russian Kettle-
bell Challenge by Pavel
Tsatsouline
5) Ronnie Colemans
Hardcore
Top E-book:
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m|ozaoo Careers
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282 AUGUST 2009 \ www.ironmanmagazine.com
A
ccording to a report published
in The New England Journal
of Medicine, every adult has
brown fatcells that act like a fur-
nace to burn calories and generate
heat. Brown fat, which is reddish brown in color, is filled
with mitochondria, the tiny energy factories of cells. The
mitochondria contain iron, thus giving brown fat its color
and its name. The amount in adult humans varies, say
researchers: Thin people, younger people and people with
higher metabolic rates all have greater amounts of brown
fat. Women have more active brown fat than men, and
people taking beta blockers have less. Why do beta block-
ers affect the ability of brown fat to become activated?
Brown fat is activated by, among other things, hormones
called catecholamines, which are part of the fight or flight
response. Beta blockers block those hormones.
In the study the researchers used PET-CT scans to find
the brown fat, which lights up in the scans as it rapidly
burns glucose to produce heat. The scans showed that in
adult humans, brown fat is located in the upper back, on
the side of the neck, between the collarbone and shoulder
and along the spine. Their findings contradict past beliefs
that humans lose brown fat after infancy, no longer need-
ing it once the shivering response kicks in to help them
stay warm.
The best evidence demonstrating the effects of brown
fat has been gleaned from earlier studies of mice. Leslie
P. Kozak, a professor of molecular genetics at the Pen-
nington Biomedical Research Center at Louisiana State
University, conducted a study in which mice that were
predisposed to obesity were placed in a 41-degree
room for a week. At the same time they were
fed a high-fat diet with 2.5 times more calories
than they took
in at room
tempera-
ture.
Despite their diet, the cool room activated their brown fat,
and as a result, the mice lost 14 percent of their weight
or 47 percent of their bodyfat.
Jan Nedergaard of the University of Stockholm did the
opposite. He and his associate studied mice that were
genetically altered so that their brown fat could not burn
calories. Not surprising, the animals became fat. Until very
recently, we would have said that it is doubtful that differ-
ences in brown fat really could contribute to obesity, says
Dr. Nedergaard, who has since changed his mind, at least
for now.
Scientists hope to find safe ways to turn on humans
ability to activate brown fat in order to enable them to lose
weight by burning more calories. They express caution,
however, saying that while mice lose weight if they activate
brown fat, it is not clear that humans would shed pounds.
Moreover, data on global patterns of obesity is not sub-
stantial enough to clearly demonstrate that living in a cold
climate makes people thinner. According to the investi-
gators, however, the studies should stimulate research
on the development of techniques to activate brown fat.
Notes Dr. Claude Bouchard of the Pennington Biomedical
Research Center, if a drug that stimulates brown fat were
developed, It would be the first obesity drug to affect en-
ergy expenditure rather than appetite.
Dr. Bob Goldman
www.WorldHealth.net
Editors note: For the latest
information and research on health
and aging, subscribe to the American
Academy of Anti-Aging Medicine
e-zine free at WorldHealth
.net.
Calorie-Burning Brown Fat in Humans
m|ozaoo Health & Aging
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286 AUGUST 2009 \ www.ironmanmagazine.com
I want the folks
at IRON MAN to
know how very ex-
cited I was to have
taken part in the
most recent Texas
Shredder Classic.
What an awesome
experience! I was
blown away by
the sheer size and
complexity of the
show. The ath-
letes briefing was
packed with com-
petitors, and the
venue was packed
with spectators
standing room
only. I was duly
impressed with
the professional-
ism and genuinely
caring attitudes
displayed at all times by the Shredders supporting staff. As
a 42-year-old bodybuilder, I have followed Dave Goodins
career for some time. Quite frankly, Mr. Goodin is the rea-
son I took up competition. Heres a guy in his 50s who has
achieved amazing physical perfection minus the benefits
of illegal substances. He is a true role model, an inspiration
and, as it turns out, a gentleman of the highest caliber.
SGM Gerald T. Peil
U.S. Army
Fort Bliss, Texas
BodySpace Bravado
Seeing [IRON MAN and Bodybuilding.com BodySpace
Model Search winners] Sean Harley and Allison Ethier on
the [June 09] cover and reading about them really inspired
me. They are real people with tremendous physiques, not
overblown bodies
that you see at the
top of the competi-
tive-bodybuilding
ladder. They make
me want to train
hard and get my own
cover and story in
IRON MAN. Maybe it
will be me next year.
Sam Pacheco
via Internet
Editors note:
Thats the ideamoti-
vation and the I-can-
do-it-too mind-set.
We hope to see you
onstage in 2010.
Vol. 68, No. 8: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Publish-
ing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at addi-
tional mailing offices. POSTMASTER: Send address changes to IRON MAN, P.O. Box 90968,
Long Beach, CA 90809-0968. Please allow six to eight weeks for change to take effect.
Subscription ratesU.S. and its possessions: new 12-issue subscription, $29.97. Canada,
Mexico and other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders
must be in U.S. dollars. Send subscriptions to IRON MAN, P.O. Box 90968, Long Beach,
CA 90809-0968. Or call 1-800-570-4766 or 1-714-226-9782. Copyright 2009. All rights
reserved. No part of this magazine may be reproduced in any manner without written per-
mission from the publisher. Printed in the USA.
O Yes!
Jennifer Gates
classic beauty
floored me [Hard-
body, May 09]. Shes
a Figure Olympia
winner with a sultry
yet sophisticated
look and a perfect
body with just the
right amount of
vascularity and
muscle. However,
there werent enough
photos. I was left
screaming for more!
Jerry Beachman
via Internet
Arm Size Without Curls
I read with interest Bill Starrs How to Get Bigger Arms
Without Curling. He and Uncle Buddy made a lot of sense,
saying that the biggest bodybuilders get most of their arm
size from pulling and pressing heavy weights. Im making
an effort to do more of that compound work, but I need
my curls, at least a few sets. I think seeing the biceps pump
from more isolated work does some different things for
growth, and even if it doesnt, its a big psychological boost.
Paul Bard
El Paso, TX
Power-Packed Program
The Volume/Intensity Fusion workout presented in the
May 09 IRON MAN is spectacular. Im seeing new progress
with it already. I like alternating a heavy straight-set body-
part workout with a shorter high-intensity blast. Ive always
gone back and forth between being a volume trainer and
a high-intensity advocate. This program lets me take ad-
vantage of both ways. I was so impressed that I went to the
Internet and bought the e-book that it was excerpted from
[X-traordinary Muscle Building Workouts], and it outlines
and explains many more killer routines Im anxious to try.
The Power Pyramid looks right up my alley. Right now my
gains are better than ever, so Im sticking with Volume/In-
tensity Fusion for as long as it keeps working.
Michael Pantello
via Internet
Editors note: For more on the e-book X-traordinary
Muscle-Building Workouts, visit the X-shop at www.X-Rep
.com.
Let-
Classic Shredder
JUNE 2009
Please display until 6/3/09
$5.99
www.IronManMagazine.com
Arnold ClassicGiant Pics of Insane Muscle
Motivation MojoGrab Your Goals to Gain
Secure Your Shoulders for New Size and Strength
Hot BodySpace Champs
Sean Harley and
Allison Ethier
Tell You How
PLUS:
PLUS:
Triceps
Torcher
Toast Your
Tris for
Super Size
Power
Surge
Blast Off to a
Bigger Bench
Work Out
to Win BIG!
JURASSIC SPARK: 10 x 10 = FAST MASS
Dave Goodin.
N
e
v
e
u
x
Jennifer Gates.
N
e
v
e
u
x
v
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