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VOLUME 54, NUMBER 10

USCULAR EVELOPMENT

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EDITOR’s LETTER BY STEVE BLECHMAN, Publisher and Editor-in-Chief

YOUNG GUNS: THE NEXT GENERATION OF SUPERSTARS odybuilding keeps going strong with the arrival of fresh, new pros every couple of years. Each new pro brings something unique to the table that in some cases, we have not seen before because of their amazing genetics. Other new pros recall a classic era of bodybuilding with more aesthetic, streamlined physiques. Being competitive with the very elite in the sport is the mark of a viable pro, and several newer pros in a premier group of Young Guns have already tested their mettle and proven their worth. This issue of Muscular Development hails the newest group of Young Guns who may be an indication of the shape of things to come. Regan Grimes isn’t one of the larger men in open bodybuilding— but he does have one of the most aesthetic, proportionate physiques. Part of what earned him a first callout in all three of his first pro shows is his stunning X-frame, which is capped by a pair of boulder shoulders and a small waist and vacuum pose on stage! In “All the Angles: How Regan Grimes Crafts Superior Delts” on page 92, Regan shares his shoulder training with MD readers. There are definitely some aspects we can all implement into our own workouts— and when it comes to delts, just about all of us could stand to make some nice new gains. “Young Guns 2017: The Next Generation of Superstars Is Rising” on page 102 looks at a few of today’s best including Zane Watson, Cody Montgomery, Chris Bumstead and Sadik Hadzovic. Dallas McCarver was originally scheduled to be included in this feature, but tragically he passed, at only age 26, just before this issue went to press. Dallas was on his way to a fantastic and illustrious career, and when I heard the news, I was in utter disbelief. In the last few years, Dallas had become a growing threat in the IFBB. Dallas had a bright and prosperous future in bodybuilding ahead of him. He wasn’t pretentious, but a down-toearth kind of a guy with a big heart of gold and a blue-collar work ethic instilled in him from his family. He always called me, “Mr. Blechman.” I would laugh and say, “Dallas, you can call me Steve.” Rest in Peace, my friend. God Bless you. I will miss you. In an era where newly minted pros often take a year or even two off to improve before they are ready to compete in the IFBB, it’s rare indeed for a man to jump right in so soon the way Derek Lunsford did. With his superior thickness, X-frame structure and round muscle shapes, Lunsford looked like a pro among amateurs in 2016. A lot can happen in one year, as we learn in “Youth Rising! How 24-year-old Derek Lunsford Went From Amateur to Tampa Pro 212 Champ in 1 Week,” on page 114. Fitness model, IFBB Bikini pro champion and Gaspari-sponsored athlete Dayna Maleton has been piquing the interest of seriously training athletes as the woman behind the campaign for Gaspari Nutrition’s mass builder, Halodrol™. Dayna is a woman who walks the

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musculardevelopment.com October 2017

USCULAR EVELOPMENT PUBLISHER EDITOR-IN-CHIEF

STEVE BLECHMAN

EXECUTIVE EDITOR

ANGELA T. FRIZALONE

CREATIVE DIRECTOR

ALAN DITTRICH, JR.

MANAGING EDITOR

ALAN GOLNICK

SENIOR WRITER

RON HARRIS

MEDIA ASSOCIATE

SHAWN RAY

SENIOR SCIENCE EDITOR MICHAEL J. RUDOLPH, PH.D. CONTRIBUTING EDITORS

walk when it comes to being in peak condition and training seriously, as you will see from the photographs that showcase her ﬁt and wellproportioned physique in this month’s Major Distraction, “Dayna Maleton: The Girl Behind the Box,” on page 120. Another MD exclusive this month is the story of Jeff McCarrell— a man of courage, conviction and strength. “Jeff McCarrell: A Fighter and Survivor” on page 66 tells his inspiring story that runs the gamut from bodybuilding, professional success, personal tragedy to triumph. Muscular Development is your number one source for building muscle, and for the latest research and best science to enable you to train smart and effectively. Our team of physicians, industry experts and research scientists has these reports on improving performance this month: “Growth Hormone: The Good, the Bad and the Ugly” Fat Attack, page 60 “Lower Myostatin Naturally for Maximum Muscle Growth and Fat Loss” Nutrition Performance, page 70 “Antioxidants Good for Health, Bad for Muscle Growth” Supplement Performance, page 78 “Dying to Get Big!” Muscle Growth Update, page 86 “Vino Viagra: Study Says Red Wine Boosts Testosterone” Testosterone, page 128 “The Smith Machine Advantage” Bodybuilding Science, page 134 The rest of the book is packed to the binder as usual— making MD your one-stop, most authoritative source for optimizing muscular development with the latest cuttingedge research on training, nutrition, fat loss, performance-enhancing

THOMAS FAHEY, ED.D. DANIEL GWARTNEY, M.D. VICTOR R. PRISK, M.D. J.A. GIRESI

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drugs, muscle growth and bodybuilding science— and exclusive information from the industry experts, insiders and bodybuilding legends who make it all happen. See you next month!

October 2017 musculardevelopment.com

MUSCULAR DEVELOPMENT (ISSN 0047-8415) is published monthly by Advanced Research Media, 60 Route 25A, Suite 1, E. Setauket, NY 11733. Copyright© 2010 by Advanced Research Media. All rights reserved. Copyright under the Universal Copyright Convention and the International Copyright Convention. Copyright reserved under the Pan Am Copyright. Rate: $34.95 per year (USA); $69.97 per two years (USA); foreign: $79.97 per year. Nothing appearing in MUSCULAR DEVELOPMENT may be reprinted, either wholly or in part, without the written consent of the publisher. Send editorial submissions to: customerservice@musculardevelopment.com or MUSCULAR DEVELOPMENT, 60 Route 25A, Suite 1, E. Setauket, NY 11733. Stamped, self-addressed envelope must accompany all submissions, and no responsibility can be assumed for unsolicited submissions. All letters, photos, manuscripts, etc. sent to MUSCULAR DEVELOPMENT will be considered as intended for publication, and MUSCULAR DEVELOPMENT reserves the right to edit and/or comment. Periodical postage paid at Setauket, N.Y. 11733, and at Glasgow, KY 42141. Postmaster: Send address changes to MUSCULAR DEVELOPMENT, 60 Route 25A, Suite 1, E. Setauket, NY 11733. Advertising Office Phone: (239) 239245-8283. PRINTED IN USA

MD 9

s VOL.54, NUMBER 10, OCTOBER 2017

92 ALL THE ANGLES

How Regan Grimes Crafts Superior Delts By Ron Harris

102 YOUNG GUNS 2017 The Next Generation of Superstars Is Rising By Ron Harris

Y RISIN NG! 1114 YOUTH

How 24-year-old y Derek Lunsford Went F From Amateur to Tampa Pro 212 Champ i 1 Week in eek Byy Ronn Harris

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NUTRITION & PERFORMANCE

DRUGS 52 RESEARCH: DRUGS By Steve Blechman & Thomas Fahey, Ed.D.

32 RESEARCH: TRAINING

departments 18 BIG RON By 8-Time Mr. Olympia, Ronnie Coleman

20 BODYBUILDING MECCA By Bev Francis and Steve Weinberger

22 HOW I SEE IT By Shawn Ray and Kevin Levrone

26 THE INCREDIBLE LOU By Lou Ferrigno NEW! 28 MD ONLINE BUZZ NEW!

TRAINING 138 MD TRAINING CAMP With Dorian Yates, Jay Cutler, Ronnie Coleman and Dexter Jackson

144 TRAINERS OF CHAMPIONS Charles Glass, Master Trainer Hany Rambod, The Pro Creator George Farah, IFBB Pro Guru Team Oxygen Gym by Ron Harris

By Steve Blechman & Thomas Fahey, Ed.D.

128 TESTOSTERONE Vino Viagra: Study Says Red Wine Boosts Testosterone

40 RESEARCH: NUTRITION

By Daniel Gwartney, M.D.

By Steve Blechman & Thomas Fahey, Ed.D.

48 RESEARCH: SUPPLEMENTS By Steve Blechman & Thomas Fahey, Ed.D.

58 SPORTS SUPPLEMENT REVIEW Old School Labs™ Vintage Blast™ By Team MD

150 BUSTED! LEGAL Q&A By Rick Collins, JD, CSCS

HEALTH & PERFORMANCE 44 RESEARCH: HEALTH & PERFORMANCE By Steve Blechman & Thomas Fahey, Ed.D.

66 SUPPLEMENT INDUSTRY NEWS MD EXCLUSIVE – Jeff McCarrell: A Fighter

56 RESEARCH: SEX

and Survivor By J.A. Giresi

70 NUTRITION PERFORMANCE Lower Myostatin Naturally for Maximum Muscle Growth and Fat Loss By Michael J. Rudolph, Ph.D.

76 SPORTS SUPPLEMENT REVIEW RIVALUS™ PROMASIL™ By Team MD

78 SUPPLEMENT PERFORMANCE Antioxidants Good for Health, Bad for Muscle Growth By Michael J. Rudolph, Ph.D.

By Steve Blechman & Thomas Fahey, Ed.D.

86 MUSCLE GROWTH UPDATE Dying to Get Big! By Michael J. Rudolph, Ph.D.

134 BODYBUILDING SCIENCE The Smith Machine Advantage By Michael J. Rudolph, Ph.D.

INSIDE STACK 8

EDITOR’S LETTER By Steve Blechman

152 MARKETPLACE By Angela Theresa Frizalone and Manda Machado

82 SPORTS SUPPLEMENT REVIEW DYMATIZE® ISO100® By Team MD

91 SPORTS SUPPLEMENT REVIEW A Bigger, Leaner Physique With BCAAs By Team MD

132 MUSCLETECH RESEARCH REPORT By Team MuscleTech®

136 RETAILER OF THE MONTH Advantage Supplements By Team MD

137 SPORTS SUPPLEMENT REVIEW Hi-Tech Pharmaceuticals 1-Testosterone™ By Team MD

FAT LOSS 36 RESEARCH: FAT LOSS By Steve Blechman & Thomas Fahey, Ed.D.

60 FAT ATTACK Growth Hormone: The Good, the Bad and the Ugly By Daniel Gwartney, M.D.

October 2017 musculardevelopment.com

ON THE COVER: REGAN GRIMES PHOTO BY JASON BREEZE

MD 13

EXCLUSIVE RONNIE COLEMAN COLUMN!

BIG RON

With Big Ronnie Coleman, Eight-Time Mr. Olympia

Things My Mother Taught Me Editor’s note: On August 11, 2017, Ronnie lost his mother, Jessie Mae Benton, to pancreatic cancer. This month, he pays tribute to her memory by talking about the values she instilled in him that made him the man he is today.

FAITH My mom grew up in the church, and she made sure me and my brother and sisters had a strong foundation of faith. We lived with my grandmother on Madison Avenue in my hometown of Bastrop, Louisiana for a while, and St. John Missionary Baptist Church was real close— it was literally next door, like a neighbor’s house! Of course, we went to service every Sunday, plus Sunday school when we were kids. We also used to do two weeks every summer of vacation bible school, and all types of church events like fundraisers, Christmas and Easter plays, and we had to give speeches sometimes too. I know not everyone has the same religious beliefs, but it’s important to believe in a higher power and to understand what was right and what was wrong so you could live your life the right way. Mom made sure we had that.

RESPECT From as young as I can remember, my mom made sure I had plenty of respect for my elders. You answered with “yes sir” or “no sir,” and you didn’t talk back. Kids back then in general had a lot more respect. You got to understand, when I was in grade school, teachers could still hit you if you talked back or got out of line. The bottom line from my mom was that you have to show respect to get respect. Treat others the way you want to be treated.

EDUCATION

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PER BERNAL PHOTOGRAPHY

We didn’t have a lot of money, but my mom wanted to make sure we all got the best educations we could. There were incentives and rewards for getting good grades. For example, for every A on our report cards, we got a dollar. That was a lot of money for us back then! You also have to ﬁgure that a dollar when I was 10 years old in 1974 would be the

“My mom was my biggest fan and supporter. She went to all the local shows when I was starting out competing, and a lot of my pro shows later on. Not only was she there to see all eight of my Mr. Olympia wins, she came up onstage to celebrate them with me too! She was the best mom a son could have asked for.”

“I wound up graduating cum laude with my accounting degree, all because my mom had instilled the importance of education in me at a very young age.” same as over ﬁve dollars today. So we tried our best to get A’s! I went to Grambling State University to play football for a pretty famous coach named Eddie Robinson. We spent a lot of time practicing and I was usually pretty exhausted, but I would stay up all night sometimes to study. It didn’t matter to me that I was an athlete; I still wanted to get the best grades I could. I wound up graduating cum laude with my accounting degree, all because my mom had instilled the importance of education in me at a very young age.

HARD WORK I never met my father until I was 13 years old, and he sure wasn’t sending my mom any child support money. She raised all ﬁve of us kids on her own. When I was real young, I remember she worked in a car wash. From there she went to work making jeans at the Jordache factory. She stayed there until she retired. I saw how hard she worked, and that was something I carried into my own life. I started working at the corner store in Bastrop when I was only 10 years old, and had that job all the way through college. Later I delivered pizzas, was a full-time police officer, a professional bodybuilder and now I own my own supplement company, Ronnie Coleman Signature Series.

TAKE CARE OF YOUR FAMILY Like I said, my mother didn’t make a big salary, but she took care of us kids and made sure we always had whatever we needed. We never went hungry, and mom would also get me things I wanted as a kid. If I ever really wanted a bike, or a certain record, or even a stereo, I would get it for my birthday or Christmas. I have eight kids of my own now, and the ages range from 32 all the way to 2! I always made sure they were well taken care of. I saw how my mom was able to do that for ﬁve kids on her own without making much money, so there was never a question or an excuse for me. Those were my kids, so I would get them whatever they needed. My mom was also my biggest fan and supporter. She went to all the local shows when I was starting out competing, and a lot of my pro shows later on. Not only was she there to see all eight of my Mr. Olympia wins, she came up onstage to celebrate them with me too! She was the best mom a son could have asked for. That’s about all I can say about her. Check Out Ronnie’s Websites www.ronniecoleman.net www.bigroncoleman.com Facebook: Ronnie Coleman Signature Series Instagram: @RonnieColeman8

October 2017 musculardevelopment.com

MD 19

HOW I SEE IT

with Shawn Ray and Kevin Levrone

Is Bodybuilding Still the Main Event? There is no doubt that participation and popularity for all the “newer” divisions like Figure, Men’s Physique, Bikini, Women’s Physique and Classic Physique are growing by the year at the amateur level, while numbers for bodybuilding are stagnant if not dropping. Are those of us from the “old school” clinging on too tightly when we insist that bodybuilding should still be the main event in competitions? If the masses want to see other divisions, eventually, will we just have to accept that even though all of this sprang from bodybuilding, its time might be fading away?

Shawn Ray Hardcore bodybuilding fans will show up to watch bodybuilding, and the fans of the other divisions will continue to show up in droves to support their friends and loved ones competing in their respective divisions. However, as it stands today, the bodybuilding division is losing ground to these other classes due to the participatory factor. Many of the athletes competing in the other divisions can gain IFBB pro cards in their ﬁrst year of competing. In contrast, pro bodybuilders take years to develop their physiques and compete in countless contests on the road to gaining the undervalued IFBB

“I’m not of the opinion we have to ‘ﬁx’ anything— but I’d be remiss if I don’t tell you to enjoy pro bodybuilding while it lasts.” –Shawn Ray

lightweight competitor and six heavyweights. The teenage bodybuilding classes have been abandoned for board shorts, and many IFBB pro men’s bodybuilding contests only have seven to nine competitors for their entire pro lineup. In the ‘90s, most pro shows boasted 20-plus pros onstage at one time! I’m of the belief that many athletes competing today would rather have an IFBB pro card than be a world-class bodybuilder, based on the sacrifices of time and size. It’s so much harder to get to the pro stage when competing as a bodybuilder due to all the other factors you have to consider, from contest prep to the enormous amount pro card. These days, one contest can yield of muscle one must put on their body. In the over 100 pro cards for athletes placing first or past, there was only one choice for male second in each weight or height class. athletes, and that was get big or go home. Bodybuilding for me peaked in the ‘90s Now there are several options with respect in terms of quality and popularity in relation to how much you want to develop your body, to how many people followed the sport, and how you’d like to promote it, which and participated in it. As time goes on, in pilfers the genetic gene pool of future wouldthe years following Joe and Ben Weider be bodybuilders of tomorrow. (RIP), with the inclusion of Bikini, Physique In conclusion, I’m not of the opinion we and Classic Physique, the numbers are at have to “fix” anything— but I’d be remiss their highest ever in terms of participation, if I don’t tell you to enjoy pro bodybuilding while the bodybuilding numbers are while it lasts. Nothing lasts forever, and reaching new lows. For example, we no this is a business as much as it is a sport. longer have a women’s pro Ms. Olympia Once the promoters no longer are making or Ms. International contest, and the 2017 money or are able to fill the auditoriums with USA Women’s bodybuilding only had one bodybuilding being its anchor, we will soon

see these contests being hosted based on Bikini, Physique and Classic Physique at the exclusion of pro bodybuilding. The sport will go on, and bodybuilding as we know it may die, but what we witness onstage will be a reﬂection of the times. The fans will dictate what we pay money to see, and the athletes will evolve and adjust. Today, the guys are simply too big, blocky and smooth for the fans to pay money to watch. Most of the pretty bodies are not developed to the max, yet still look pleasing to the eyes. This explains the growth and support of these other classes gaining in popularity and participation. If bodybuilding as we know it dies, I’ll understand the reasons why, and for me they have more to do with the “freak factor,” which has a shelf life and doesn’t last forever. It will give way to the “classic” look, which is never out of style and never grows old. What was once considered old, will come back and be considered new again, which is why I embrace the new Jacks coming in showing us ﬂashes of yesteryear, and a glimpse of the future. Change is good.

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Facebook: Shawn Ray Twitter: @sugarshawnray Instagram: shawnrayifbbpro

HOW I SEE IT with Shawn Ray and Kevin Levrone

Kevin Levrone Is bodybuilding on the decline? I’m not so sure about that. On the amateur level, we are seeing far more entries in the other divisions. But once we are talking about the pro level, bodybuilding is still the main event, and nothing compares to the Mr. Olympia in terms of popularity and prestige. The Mr. Olympia contest represents history, and you can’t do away with that. Think about the names of the men who have held that title and how much they inspired and influenced millions of people, men like Arnold, Sergio, Frank Zane, Lee Haney, Dorian Yates, Ronnie Coleman and Jay Cutler. Our whole sport is built around the Mr. Olympia. That being said, could I foresee a time one day, maybe 20 or 30 years from now, when bodybuilding might finally die out? Sure. If fewer and fewer people decide to compete in bodybuilding, there might indeed come a day when it fades away. Admittedly, it takes a great deal more time and effort to look like a bodybuilder than it does to look like a Bikini competitor, for example. And people do seem to have less patience these days, and want to start competing and turn pro as quickly as possible. If that’s the main thing driving you, you would look for the easier options. But for now, bodybuilding is still the top dog, and the Mr. Olympia is the main event. It sells out a 10,000-seat arena every year. People don’t come to the Olympia Weekend in Las Vegas every September to see Bikini, Men’s Physique or Figure. They come to see history being made at Joe Weider’s Mr. Olympia contest. Think about it this way. All these other divisions sprung from bodybuilding. You could consider bodybuilding to be the roots of a giant tree. If you separate the tree from the roots, it dies. I don’t see bodybuilding dying out at the pro level any time soon. At the pro events I have been to, bodybuilding is what sells the tickets, not the other divisions. That’s what the fans come to see— the lions and tigers, not the peacocks and gazelles! The amateur shows have a lot more entries in the divisions that are easier to compete in, so you get their friends and families coming to see them. The pro shows tell the real story, because those audiences are made up of fans who often travel across

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“Bodybuilding is what sells the tickets, not the other divisions. That’s what the fans come to see— the lions and tigers, not the peacocks and gazelles!” –Kevin Levrone

the country or even across the world to see their favorite pro bodybuilders. If you’ve ever attended the Mr. Olympia contest, you know what I mean. There are people who have been coming from as far away as Europe, the Middle East and Asia for many years to see that show. So for now, bodybuilding is still going strong, and it’s still the reason most fans come out to the shows.

Facebook: Official.Kevin.Levrone Twitter: @LevroneKevin Instagram: KEVINLEVRONE www.levronereport.com www.levronesupplements.com

musculardevelopment.com October 2017

NEW and EXCLUSIVE MD COLUMN!

The INCREDIBLE LOU

Legacy Talk With Lou Ferrigno

Old School vs. New School I’ve been so blessed throughout my career to train and compete with some of the best bodybuilders on the planet, from Arnold and Franco in the 1970s to Shawn Ray, Flex Wheeler and Dorian Yates in the mid-1990s. My hard work, genetics and good fortune allowed me to reach great success within the sport of bodybuilding. Today’s ﬁtness landscape is very different than it was in the 1970s and even in the 1990s, when I came out of retirement to compete for the Masters and Mr. Olympia titles. Yet, as times change with every generation, the sport of bodybuilding changes as well, for the better and sometimes for the worse. One thing I miss most about bodybuilding’s “old school” is the camaraderie among today’s bodybuilders. I no longer hear the stories of the brotherhood among today’s competitors, as it was in the time when I competed. Bodybuilders used to train, eat and pose together because there were so few dedicating their lives to sharing the same goal: to attain the ultimate physique. We needed each other because mainstream society couldn’t understand what we were trying to achieve. What I hear far too frequently is the casting of aspersions among competitors and wannabes alike within gyms, on the Internet or on various social media platforms. I adore this sport and my mentor, Joe Weider, would be rolling over in his grave right now if he were to hear the negativity that plagues so many bodybuilding circles. In the 1970s, a lot more muscle was on display during workouts. Wearing nothing more than tanks and shorts during training sessions, we would train hard and pose constantly, coaching and checking each other’s progress. We viewed our physiques as clay sculptures that we would sharpen daily en route to a potential title. Nowadays, a lot of lifters will train covered head-to-toe in sweatshirts and sweatpants, just because they feel they’re not in peak shape or because they intend to reveal their physiques on the day of the contest. With so much sweat and strain building bodies, muscles should be celebrated and revered, not covered up and kept in the dark. We would help each other with our posing techniques during workouts

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era. Symmetry and muscular proportion was what we all desired most, which made IFBB and NPC physiques not only the most aesthetically pleasing in the world— it allowed us to ﬁt into a lot more normal-sized clothing! Nowadays, bodybuilders with lazy training form and distended guts are far too commonplace, which has marginalized the modern Olympia-caliber physique. Mass monsters, which arose during the late 90s, were freakishly huge onstage, but eventually became freakishly huge according to society’s standards as well. Of course, with evolution comes plenty of improvements as well, one being incredible diversity of exercises and exercise equipment that exist today that were virtually inconceivable 50 years ago. In Brooklyn, New York in the early 1970s, all I had to use were free weights, a pull-up bar, cables and a Roman chair bench. Improvisation was key, as 95 percent of exercises included free-weight barbell and dumbbells. I would let my pump

and on the day of the show, the best man would win. We supported one another. But now it seems to me that if a guy is not in his best condition, he will hide his progress in fear of the jealous haters spreading rumors among bodybuilding circles. Another one of my biggest pet peeves within bodybuilding’s “new school” is how drastically top-level physiques have changed in terms of the freakish quantity of muscle. Competitors today carry so much more muscle than ever before, sacriﬁcing the smooth, aesthetic lines of the golden

musculardevelopment.com October 2017

PHOTOS COURTESY OF FERRIGNO LEGACY

dictate how far I would need to push each muscle group, to determine completion. Cardio equipment was primitive and scarce. Bicycles, jogging and thousands of crunches were all we really had to shed body fat. I used to wear three sweatshirts while warming up in the cold Brooklyn winters, because elliptical machines and treadmills didn’t even exist, except for on “The Jetsons” cartoon! Nowadays, cardio plays such an important role in cutting fat while also maintaining muscle mass throughout the year. With the help of cardio equipment, competitors today can eat much more food, consequently retaining more muscle. Tuna ﬁsh and water was my main pre-contest diet, which kept me shredded but was torture on my mental acuities as the contest neared. The immediacy of the contest results and industry information, like the Ferrigno Legacy livestream, is something that I envy about today’s bodybuilding landscape. For contest results when I competed, only magazines existed— that would publish pictures and results three months after the contest! Today competitors know immediately when the winner is decided, which I actually consider a blessing and a curse. Since I never knew who to chase, I kept my head down and focused on

what I could control, which was my diet and training. I was able to keep distractions to a minimum, which allowed me to put 110 percent into the grind of becoming a champion. Prize money today is much better today as well. I remember for the 1972 and 1973 Mr. Olympia, prize money for ﬁrst place was $1,000. Then in 1974, due to high overhead and cutting costs, the promoter at the time actually cut the ﬁrst-place purse to $750 for bodybuilding’s top prize! Arnold famously counted the money onstage as he received his cash. People laughed as if it was a joke, but due to the injustice of cheating the champion’s efforts, it was then that Arnold was fed up and decided to begin promoting contests with his legendary partner, Jim Lorimer, and eventually the Arnold Classic was born. I dreamed of the same thing, which is why I started the Ferrigno Legacy, which has a “small” cash purse of $38,500! As much as the ‘70s for bodybuilding was an amazing time, I believe today truly is the new “golden era.” When I see guys like Sergio Oliva Jr., Dexter, Danny Hester and Brad Rowe still grinding away on Joe Gold’s “cutting edge,” hand-forged equipment down at Gold’s, I can see things are still pretty damn good. Especially since “Pumping Iron” is always playing on the big Gold’s Gym TV! You can hear more of Lou’s stories by joining him for “Coffee With Lou” at the Ferrigno Legacy Expo on November 18 in Palm Springs, CA. For more information, visit www. Ferrignolegacy.com

October 2017 musculardevelopment.com

MD 27

NEW COLUMN!

MD ONLINE MD Online Buzz brings readers the best posts from the members of the No Bull Forum at musculardevelopment. com. This is unedited opinion and commentary that originally appeared online.

“Branch Warren Off-season Diet” Posted by Kinic (Editor’s note: no disrespect is meant to Branch; this was purely satire) Eat this way, and you too will be able to look like the Texas Titan himself. Breakfast 4 Bald eggs Ezekiel Bread straight from the bible Large portion of hard-working American cheese Large bowl of Grainy-o cereals Lunch 4 cups of “Blue” collard greens Large plate of shredded, gnarly and veiny meat Bunch of mashed potato (for the inspiration)

functional strength or how sexy they look . I didn’t get into bodybuilding to see cross-ﬁt or bikini babes. Is it really too much to ask to see (mostly) bodybuilders now at a contest? Why am I considered crazy for wanting that? Forget the big theatres if that’s too expensive. Go back to a school gym with the posing light on the b-ball rim if we have to! I don’t care if it’s bare bones, no frills, as long as it’s bodybuilding. I don’t care if their drug tested or walking pharmacies. I simply want to buy a ticket, and just see bodybuilders compete. But for some reason, that’s become impossible. Why is it so crazy to want just bodybuilding? Don’t tell me we can’t, because I lived and competed when we did.

Dinner Soup made of a broth of torn tendons Large piece of Horse meat (that’ll teach him) Mashed up potatoes Da carb (George Farah secret recipe from Rochester) Dessert One large banana eaten slowly with closed eyes

The Original Mission Statement of the NPC and IFBB – What Happened? Posted by Howard

GREGORY JAMES PHOTO

I want to see an IFBB pro or NPC contest that is mostly bodybuilding. I don’t mind calling it woman’s physique and actually enjoy the new classic BB division. I wouldn’t care if they added a few bikini babes to spice things up. What has happened to my beloved IFBB pro and NPC organizations. I was there when they proudly declared , they were only promoting BODYBUILDING. Their mission statement was to promote bodybuilding as a feature, stand-alone sport. I’m proud to be a life time bodybuilder and meathead fan. I want to see muscle freaks posing down on stage. No, I don’t care about their

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musculardevelopment.com October 2017

MD ONLINE Social Media Warriors vs. Actual Pro Bodybuilders? WTF Posted by Howard I’ll never understand why some social media warriors are more popular and admired than the best pro bodybuilders. “Hi, I’m Assclown Abs. I never competed or won anything. I work out in my garage with bike tire tubes. Watch my tube stretching, muscle ripping workouts and subscribe to my site.” Then, they pay $$ to buy his retarded course and products. Meanwhile, some real pro bodybuilder gets ignored and told he’s “all drugs” by fans of bike tire tube dude. It’s like thinking some guy running on his gym treadmill is faster than Ussain Bolt. LOL I just don’t get it.

Response by Vin77 I blame that Zyzz guy, he pioneered the IG aesthetics model thing. Bodybuilders are not respected anymore. They put in 100x more work but truth be told, the masses would rather see twinks like Devin Physique and other (fill in the name ________________) 175 pound IG “fitness models.” It doesn’t help that a lot of the top pros today don’t do any promotion for the sport and only do one show a year, they don’t have the drive, passion or blood and tears type of training mentality like the guys back in the 90’s did. Kids today also don’t want to put in the work. Why put in 10 years of hardcore training and dieting and competing in Bodybuilding shows when they can run tren, clen and var, train for a couple years, get sleeve tats (I have nothing against tats but it’s trendy), a bunch of coordinated gym outfits with matching Jordans and start an IG account posting gym pics in their coordinated clothes and Jordans, Beats by Dre headphones and post “inspirational” quotes about “hard work” sprinkled with random pics of “what I ate today.” Following the above formula gives them a chance at blowing up quick and it costs next to nothing, only requires a couple years of working out and light cycles. If they get a following, they get sponsored by a host of companies throwing their products at them and paying them to wear things in their IG posts, not to mention that they all offer “personal training” and charge an arm and a leg but use cut and paste programs and diets because the majority know nothing about proper training and nutrition. It all comes down to much more and much faster money than trying to grind it out and work your way through the ranks as a pro bodybuilder which takes years. It’s Instagram and people see it as a chance at Instafame. The love for the sport of bodybuilding has faded like an old pair of denim jeans.

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My Wife and Planet Fitness Post by Daibhi O’Buadain I have been trying to talk my wife into getting back into the gym. I finally got her to go out and look at some gyms that she might be interested in. We went into the one I work out in. No joy. A new Planet Fitness has opened up nearby. We went into it and looked around. She decided that was the place for her. After looking around it’s not hard to figure out why Planet Fitness is taking over the gym industry. It was a very well organized gym. Full of new equipment. It was spotless. It’s open 24 hours a day, four days a week. Open until 9pm on Fridays with 7am-7pm hours on weekends. Hours are better than my gym. The memberships are dirt cheap, one dollar down and ten a month. Less expensive than my gym with better facilities y gy q p Granted, unlike my gym the PF equipment was not geared in part towards “the hard core workout.” No power rack, or hack machines. Dumbbells were 80lbs and under. Smith machines only for chest, no flat or incline chest benches. No cross cables. No power lifting platform. I had never seen one of those PF lunk alarms. Yep, it was there on the wall aligned with an antibodybuilder statement. I think that it may drive my gym out of business. It’s probably going to pull the membership of my gym that goes to my gym for cardio and light free weight and machine training. Not enough hard core trainers to keep my gym in business and it’s more economical to be a member at the PF.

musculardevelopment.com October 2017

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CUTTING-EDGE RESEARCH

By Steve Blechman and Thomas Fahey, Ed.D.

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“RHABDO” – Awful Side Effect of High-Intensity Exercise High-intensity exercise has been touted for its immediate and quick results. It seems too good to be true that a short bout of high-intensity, full-throttle training can generate quick results, but there’s an old saying: “if something is too good to be true, it probably is.” A study recently published in the American Journal of Medicine shows a potential life-threatening condition known as “rhabdomyolysis” or “rhabdo” can be the result of pushing yourself too far with high-intensity exercise. Rhabdo happens when the muscle tissue begins to break down and leak into the circulatory system. This can cause someone to become lightheaded, nauseated or have sore muscle pain in the legs, or tea-colored, brown urine … a classic symptom of rhabdo. Dark-colored urine is the result of a protein called myoglobin and the destruction and breakdown of muscle fibers— and the release of compounds that can be harmful to the liver, such as myoglobin and other metabolites. If left untreated, rhabdo can be life threatening. This happened to a woman in her mid-30s who was in good shape and went to a spin class. After the class, she complained of muscle soreness, which is not unusual, but gradually the symptoms escalated into dizziness, nausea, dark-colored urine and shortness of breath. While this is not meant to discourage you from training, rhabdo can occur if the body is not used to high-intensity exercise, which can be beneficial if done properly. Whenever you start any exercise program, start off slowly and gradually acclimate yourself to a higher-intensity routine. It takes time to gradually become used to routines that require large bursts of energy. Someone who hasn’t exercised in quite some time and does a strenuous workout could develop symptoms of rhabdo, or just have a very bad muscle pull. So exercise caution whenever starting a new exercise program. Some of the best ways to get the body used to exercise are to start off with well-paced walks from 15 to 30 minutes a day, along with maintaining a healthy Mediterranean Diet rich in fish, nuts, olive oil, fruits and vegetables. Eating a well-rounded diet and starting off any exercise program slowly is the best way to go. Once your body is used to working at a higher intensity, then go full throttle— but always consult a licensed trainer or health care professional who will recommend what is good for you and your limits. The secret is to know your limits and listen to your body. Your body will let you know something is wrong, and it’s best not to ignore it. Remember that pain is a signal to your body that something is wrong and it is best to get things checked out if you are experiencing any type of pain or discomfort— no matter how fit or unfit you may be. (The New York Times, July 18, 2017; American Medical Journal, April 2017 Freebie Rhabdomyolysis: A Public Health Concern. Spin Class-Induced Rhabdomyolysis) –J.A. Giresi

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Paused Reps Increase Training Volume Paused-rep training involves taking an unloaded rest for about four seconds in the middle of a set. For example, when doing a set of 10 reps during a bench press, perform ﬁve reps, unload for four seconds, and then complete the last ﬁve reps. Athletes can do more reps and activate more motor units during their workout using this technique. A small study led by Adam Korak from the University of St. Thomas in St. Paul, Minnesota found that paused reps increased the total reps completed during workouts. Intense muscle contractions require energy from the high-energy chemicals adenosine triphosphate (ATP) and creatine phosphate (CP). The maximum capacity of ATP and CP is about three seconds. They’re used rapidly during intense weight training, which is the main reason the last few reps of an exercise are so difficult. Pausing for four seconds in the middle of a set allows your muscles to recover rapidly by replenishing ATP and CP in the muscles. Paused reps will allow you to lift more total weight, do more reps and work harder. (European Journal of Applied Physiology, 117: 1891-1896, 2017)

musculardevelopment.com October 2017

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CUTTING-EDGE RESEARCH

By Steve Blechman and Thomas Fahey, Ed.D.

Post-Exercise Blood Flow Occlusion Promotes Recovery Eccentric muscle contractions (lengthening contractions; walking or running down stairs or steep hills) are linked to muscle damage and postexercise muscle soreness. Severe soreness can delay recovery and interfere with training. Will Page and colleagues from St. Mary’s University in the UK found that restricting leg muscle blood flow during recovery from a severe bout of eccentric exercise (100 drop jumps off 1.5 foot bench) resulted in less muscle soreness, reduced markers of muscle damage (creatine kinase and swelling) and improved performance. The method involved applying a pressure cuff to the leg infl ated to 220 mmHg for three fiveminute periods during recovery from exercise. After the box jumps, leg blood flow was restricted for five minutes, released for five minutes and the cycle was repeated two more times. The long-term effectiveness or safety of this procedure is not known, so we recommend caution before attempting this at home. (Journal of Science and Medicine in Sport, 20: 729-733, 2017)

Supersets and Tri-Sets Increase Recovery Time Athletes often use supersets (i.e.,

FULL RANGE EXERCISE CAUSES MORE MUSCLE DAMAGE THAN RESTRICTED RANGE EXERCISE: Practical Application of the ‘Goldilocks Principle’ of Training

34 MD

musculardevelopment.com October 2017

PER BERNAL

Muscles grow in response to micro-injuries created during training. Athletes must use the “Goldilocks principle” when causing muscle damage during training: too much damage can delay recovery and cause serious injury (e.g., rhabdomyolysis) but inadequate or minimal damage causes little or no training response. Like Goldilocks and porridge, training stress must be just right. Many bodybuilders practice restricted-range exercises because they can use more weight. For example, they only go through 20 or 30 degrees range of motion during a curl instead of fully ﬂexing and extending the elbow. A study led by Bruno Baroni from the Federal University of Rio Grande do Sul in Brazil showed that biceps curls performed through a full range of motion produced greater muscle damage than partial range-of-motion exercises, even though athletes lifted more weight during the partial movements. What does this mean? Athletes must apply the right amount of stress to their muscles, which depends on the Goldilocks principle and the degree of muscle damage. Training is often more art than science. (Journal Strength Conditioning Research, 31: 2223-2230, 2017)

two exercises performed consecutively followed by rest) and tri-sets (i.e., three exercises performed consecutively followed by rest) to increase training volume, decrease training time and increase the intensity of the program. Jonathon Weakley from Leeds Beckett University in the UK, and co-workers, found that while supersets and tri-sets reduced training time and increased training volume compared to traditional training (completion of each exercise in sequence), supersets and tri-sets delayed recovery as measured by performance on a three-set maximum lifting test and vertical jump test performed 24 hours after the workout. Athletes need to adjust recovery times when using supersets and tri-sets in their programs. (European Journal of Applied Physiology, 117: 1877-1889, 2017)

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CUTTING-EDGE RESEARCH

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THE MIRACLE POWERS OF BROWN FAT! BROWN FAT RESEARCH: the Hottest Topic Today for Controlling Weight Loss and Fat Loss The body has two forms of fat— WHITE FAT and BROWN FAT. Brown fat burns calories. The more brown fat you have, the more calories you burn. The capability of harnessing one’s own brown fat for fat burning is revolutionary! The ability to get lean by producing extra brown fat and enhancing and activating existing brown fat represents a promising way to burn fat. Several landmark discoveries and approaches to this are being explored at major research centers and universities worldwide, with great excitement! Most recently, a new study was published in New England Journal of Medicine (NEJM) and in Cell Metabolism, and reported in The New York Times, and shows the level of circulating follicle-stimulating hormone (FSH) increases in menopausal women. A recent study shows that FSH binds to its receptor on white adipocytes (white fat cells) and results in a relatively low resting energy expenditure and increased adiposity (body fat). So, what does this mean? By blocking the FSH hormone, it can boost metabolism, reduce abdominal fat and slow bone loss. Most importantly it helps in the conversion of white fat into beige/brown fat. The more brown fat that we have, the more calories we will burn, and the more weight we will lose! The three most updated reviews on brown fat in 2017 published in Obesity Reviews show the positive effect of converting white fat to beige/brown fat and enhancing thermogenesis through pharmacological and nutritional modalities. Factors involved in the conversion of white to beige/brown fat can include certain drugs, but a safer approach can be nutrition, exercise, certain dietary supplements and spices such as capsaicin, the hot spice found in chili peppers. The NEJM showed that abdominal fat was reduced signiﬁcantly, but we already know that cold-induced thermogenesis can enhance conversion of white fat into brown fat. Of course, cold is not a practical approach and it may not be pleasant, but if you have a high tolerance for cold— keep the air conditioning at high levels in the summer, wear as little clothing as possible and take cold showers!! You may also want to try swimming in a cold pool, the ocean or live a brown fat-activating lifestyle and become a fat-burning machine! (New England Journal of Medicine, July 20, 2017; Cell Metabolism, published online July 18, 2017; published in print August 1, 2017; The New York Times, August 7, 2018; Obesity Reviews, May 25, 2017; Obesity Reviews July 14, 2017; Obesity Reviews, February 10, 2017) For more information about brown fat, go to advancedmolecularlabs.com

36 MD

FAT-LOSS GUIDELINES:

the Street News Versus the Street Noise More than 66 percent of Americans are overweight or obese, but we hear so much conflicting information regarding weight loss that it’s difficult to know what to do. The International Society of Sports Nutrition tried to clear things up by summarizing our knowledge of diet and body composition. No single dietary strategy is best for losing body fat and preserving lean mass (muscle and other non-fat tissues). In the long run, diets low or high in fat are equally effective for weight loss provided you create a caloric deficit. “Successful losers” establish a caloric deficit by eating less and exercising more. Recent studies found that the combination of intense weight training, caloric restriction and high protein intake (2.3 grams of protein per kilogram of bodyweight) can preserve or increase lean body mass during periods of weight and fat loss. Consistency is the key to long-term weight control. (Journal of the International Society of Sports Nutrition, 14: 16, 2017)

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Fat Loss

CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.

Exercise Reduces Bone Fat Long bones are critical for movement and body structure. Bone marrow inside the long bones produces red blood cells (transport oxygen and carbon dioxide), platelets (involved in blood clotting) and white blood cells (promote immunity). Bone marrow also includes cells that build and break down bone as well as other cells that store fat. Excessive fat storage interferes with bone health and impairs metabolism. A study on mice from the University of North Carolina School of Medicine, led by May Styner, found that only a few weeks of exercise reduced bone marrow fat and improved bone health. Exercise worked by speeding the rate of fat breakdown in the bone marrow. This is more evidence that exercise is medicine. (Journal of Bone and Mineral Research, 32: 1692-1702, 2017)

METFORMIN CUTS FAT Metformin is a widely used drug to treat type 2 diabetes. The drug is derived from a French lilac plant and has been a tool in herbal medicine since the Middle Ages. Although used by more than 100 million people per day, its mechanism of action is poorly understood. Indian researchers, led by Kunal Maniar, speculated that metformin works by altering the microbes in the gut, which reduces insulin resistance and improves blood sugar control. In obese people, metformin prevents fat accumulation in the liver, which improves blood sugar control. The drug prevents the formation of new blood sugar in the liver, a process called gluconeogenesis. (Medical Hypotheses, 104: 117-120, 2017)

ARGININE BOOSTS ENDURANCE IN UNTRAINED MEN Arginine is a conditionally essential amino acid (sometimes required in the diet) that stimulates growth hormone and nitric oxide production. Growth hormone promotes muscle hypertrophy and fuels metabolism, while nitric oxide enhances blood flow control. Arginine might also increase endurance by enhancing blood flow control. An Iranian study on soccer players found that feeding a supplement containing arginine (2.0 grams of arginine for 45 days) increased maximal oxygen consumption (important measure of cardiovascular capacity) by approximately 8 percent, compared to a placebo (fake supplement). The supplement might work by enhancing muscle blood flow control, increasing growth hormone release and enhancing endothelial function (cells lining the blood vessels). Arginine supplements had no effect on lean mass or body fat. (European Journal Clinical Nutrition, 71: 544-548, 2017)

38 MD

musculardevelopment.com October 2017

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Nutrition

CUTTING-EDGE RESEARCH

By Steve Blechman and Thomas Fahey, Ed.D.

WALNUTS ARE GREAT FOR WEIGHT LOSS Weight loss is key to bodybuilders, athletes and nonathletes alike. Either way, it can be a daunting challenge. While some seem to have an easy time with weight loss, others can have a real challenge maintaining a healthy weight. Research at the San Diego School of Medicine shows that the key to maintaining weight loss may be as simple as a handful of walnuts. Walnuts? Are you nuts? Nope. It’s true. A recent study published in the Journal of the American Heart Association says that a handful of walnuts eaten each day can help to maintain your weight. Researchers surveyed 245 overweight and obese subjects between the ages of 22 and 72, and put them into one-year program to study their weight loss. The groups were each given random diets from a higher fat diet to a lower fat diet, or diets consisting of high carbs and low carbs, and lastly, a diet consisting of walnut-rich, higher fat and lower carbohydrate diet. The group that ate walnuts was given a handful each per day. After six months, the subjects who ate the walnuts lost the most weight. Those same study participants had an improved cholesterol levels when compared to the other two groups. “Bad cholesterol” took a sharp dive while the “good cholesterol” or HDL cholesterol increased! What’s the secret to the science? When evaluating the data, the researchers believe that the group that ate the low-carb, high-fat diet ate foods that were higher in monounsaturated fats, or “good fats” found in foods like avocados, olive oil and walnuts. Foods rich in monounsaturated fats, like those found in the Mediterranean Diet, can signiﬁcantly decrease the risk of heart disease and improve blood cholesterol. Here’s the kicker: the walnut-rich diet provided more polyunsaturated fats. What does that mean? Why should I care? Here’s what’s special about walnuts. Walnuts are high in polyunsaturated fats, including a signiﬁcant amount of alpha-linolenic acid (ALA). ALA is an

40 MD

Gut Microbes Linked to Destructive Effects of Stress in Athletes omega-3 fatty acid typically found in certain vegetables such as flaxseed. Walnuts, though, were shown to have these omega-3 polyunsaturated fats, providing the same benefits as omega-3 from fish, such as improved cardiovascular function and weight loss! Before you head out to the store and buy a week’s worth of walnuts, keep in mind that this study was focused primarily on women. Also, the study didn’t measure how the participants stuck to the diet, but from the data provided, it appears that compliance was quite good. Still, this is more good news about walnuts, as increasing research supports their value for weight loss and as a nutritional powerhouse. Nuts in general have been touted for their many benefits— from peanuts, cashews, pistachios and many others. Also, nuts are a terrific source of healthy, monounsaturated fat, and snacking on a few a day can be beneficial. Walnuts are very “bodybuilder friendly” food that can easily be incorporated into your diet, in moderation— and are terrific to use for almost any type of recipe. Try topping a Mediterranean salad with walnuts, along with a glass of red wine for additional benefits. Not to mention, desserts containing avocados provide many benefits for a good, wellrounded diet. (Journal of the American Heart Association 2016;5:e002771) –J.A. Giresi

Athletes live on stress. The physical and psychological effects of training and competition are draining, and can lead to suppression of the immune system and severe mental stress. French and Spanish researchers speculated that athletic stress could alter the microbe characteristics of the gut, which can negatively affect metabolism. Cold exposure (a stress to the body), for example, alters the composition of gut microbes, which affects insulin sensitivity and fat cell regulation. The activity of these gut microbes might explain why the physical and emotional stress of sport affects metabolism and bodyweight control. Viruses and bacteria affect food absorption and inﬂuence gut hormones that regulate appetite and metabolic rate (the rate you burn calories). Animals infected with a common human cold virus put on much more fat than uninfected animals. These same viruses were more common in overweight people, so there might be a link. Stress-induced alterations in gut microbes can also cause stomach and intestinal distress, anxiety, depression and poor performance. (Journal International Society of Sports Nutrition, 13: 13, 2016)

musculardevelopment.com October 2017

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Nutrition

CUTTING-EDGE RESEARCH

KUDOS TO CREATINE Sports supplements come and go, but creatine monohydrate has passed the Pepsi Challenge. A position statement by the International Society of Sports Nutrition concluded that creatine increases high-intensity exercise capacity, boosts muscle mass and strength during training, enhances glycogen storage, speeds recovery and improves training tolerance. Medical studies found that creatine supplements prevent injury, improve body temperature control, speed injury rehabilitation and protect against concussion, spinal cord injuries and heart rhythm disturbances. More than 1,000 studies have shown that creatine monohydrate is a safe and effective supplement for adults, adolescents and children. They also concluded that athletic organizations and government entities that discourage creatine use might be increasing the risk of head and nerve injuries in sport. (Journal International Society of Sports Nutrition, 14: 18, 2017)

By Steve Blechman and Thomas Fahey, Ed.D.

Protein Plus Weight Training Increases Muscle Mass and Strength Protein supplements, up to 1.6 grams of protein per kilogram of bodyweight a day, improved muscle mass and strength more than weight training alone— according to a meta-analysis combining the results of 49 studies involving 1,863 test subjects. Protein supplements plus weight training enhanced gains in strength by 9 percent and muscle mass by 27 percent compared to weight training alone. Protein supplements worked best in trained athletes but were less effective in older people. Protein intakes above 1.6 grams per kilogram of bodyweight per day provided no further beneﬁts. Note that this ﬁnding differs from the protein recommendations of the International Society of Sports Nutrition discussed below. (British Journal of Sports Medicine, published online July 2017)

Nutrition Group Recommends HIGH PROTEIN INTAKE FOR STRENGTH ATHLETES The recommended protein intake by the U.S. Department of Agriculture is 0.8 grams of protein per kilogram of bodyweight. The recommendations of the International Society of Sports Nutrition are considerably higher. They concluded that protein and weight training promote muscle protein synthesis, and combining the two triggers even greater changes. Weight-trained athletes need 1.4 to 2.0 grams per kilogram of bodyweight per day and might beneﬁt from even higher intakes. Athletes on low-calorie diets might need 2.3 to 3.1 grams per kilogram of bodyweight per day. Leucine, an amino acid found in most proteins, is an important trigger for muscle growth, and athletes might beneﬁt from protein and leucine supplements. If possible, the diet should include food sources containing all of the essential amino acids. Endurance athletes should consume adequate carbohydrates because carbs are the main fuel during exercise at intensities above 65 percent of maximum effort. Consuming 30 to 40 grams of casein (e.g., milk) before bed might build muscle and increase metabolic rate. (Journal International Society of Sports Nutrition, 14: 20, 2017)

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Health

CUTTING-EDGE RESEARCH

By Steve Blechman and Thomas Fahey, Ed.D.

Research Update

NO PAIN! NO GAIN! Painkillers Harm the Kidneys, Muscle Growth and Recovery

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8 (TRPM8). This centers in on sensory nerves and the blood vessels by creating a “cooling sensation” on the skin. When the injury occurs, the topical treatment would be able to go right to the source of the injury, helping to induce blood flow immediately without stomach upset because of NSAIDs. Be very cautious about taking the pain reliever acetaminophen, found in Tylenol, and ingesting alcohol. When you take acetaminophen and then have alcohol, you can be damaging your liver, or worse— even causing yourself to go into liver failure and possibly be a candidate for a liver transplant. If the pain is severe, then you should go see a health care professional who will recommend the best course of action. To be proactive, and try to avoid injury altogether, it is also recommended that you eat an antiinfl ammatory Mediterranean diet rich in fish (fish oil), olive oil, nuts, fruits and vegetables. This all-natural diet approach may be helpful for relieving pain and infl ammation when injury does occur. Also, ingesting certain spices like the Indian herb turmeric (curcumin) may help to relieve infl ammation, but use with caution, especially if you are using any blood thinners such as Coumadin. (The New York Times, July 11, 2017; Scandinavian Journal of Medicine & Health, published online August 4, 2017; British Medical Journal, Published online 5 July 2017; Microvascular Research, Volume 107, September 2016, Pages 3945) –J.A. Giresi

Exercise Slows the Aging Process Physically ﬁt people have healthier, more resilient genes. Exercise preserves gene structures called telomeres, which form the ends of the DNA strands and holds them together. Over time the telomeres shorten, reducing their effectiveness, which triggers illness and death. Exercise prevents telomere shortening. A study of nearly 6,000 adults from the National Health and Nutrition Examination Survey, led by Larry Tucker from Brigham Young University in Utah, showed that people who exercised more had longer telomeres. Researchers compared people with high, moderate, low and sedentary physical activity levels. Cellular aging, as measured by telomere length, was nine years greater in the low and sedentary groups than in the high exercise group, and seven years greater in the moderate than high exercise groups. Exercise improves cell health and longevity in U.S. adults by preserving gene telomere length. (Preventive Medicine, 100: 145-151, 2017)

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We’ve all been there. You’re exercising your heart out, pushing the weights, training to failure and “ouch!” … a pulled muscle. What’s the first thing that you do? You’ve got it! You reach for the bottle of painkillers, but lately, thanks to research being conducted on NSAID pain relievers, topical agents and acetaminophen, it appears that the adage “No Pain! No Gain!” could in fact be true. In the new study, a team of researchers conducted an intense investigation of marathon runners and found that some painkillers, namely NSAIDs (nonsteroidal anti-infl ammatory drugs) like ibuprofen, could lead to acute kidney disease if used to treat injury related to exercise. Some athletes and gym rats have a little inside joke that ibuprofen could sometimes be referred to as “vitamin 1” because they rely on it so much. But according to a new study published in the British Medical Journal (BMJ), painkillers may do more harm than good. In the study, researchers surveyed a group of marathon runners. They found that in 75 percent of marathon runners who use NSAIDs like ibuprofen, the NSAIDs could contribute or cause acute kidney injury and even slow the growth of muscle tissue related to an injury. NSAID pain relievers, like ibuprofen, work by slowing down the body’s process for a specified group of hormone-like compounds called prostaglandins that go right to the source of the injury. Prostaglandins also make blood vessels become wider, which increases blood flow to the injured area. When people take NSAIDs, this results in a smaller number of prostaglandins and consequently, it brings down infl ammation and the blood vessels won’t become as dilated. Recent research also has shown that NSAIDs may increase the risk of cardiovascular accidents such as heart attacks and strokes. This is another reason why you should avoid excessive use of NSAIDs. Given the new research, what should we use to treat muscle injury? Some of the best remedies can include immediately applying ice to help alleviate the swelling, but another way is to use topical menthol creams. Recent studies have shown that topical agents that contain menthol, which have a cooling effect, may be helpful. Menthol, the active ingredient found in many topical analgesics, activates what’s called the transient receptor melastatin

Health

CUTTING-EDGE RESEARCH

By Steve Blechman and Thomas Fahey, Ed.D.

Exercise Promotes Kidney Health Chronic kidney disease is a gradual loss of kidney function often linked to high blood pressure, diabetes and heart disease. It can have severe effects on metabolism and results in loss of energy, reduced sexual performance, and swollen limbs and joints. A study led by Dave Edwards from the University of Delaware found that exercise improved blood vessel health and physical ﬁtness in people with chronic kidney disease. Exercise also improved quality of life and reduced blood pressure and body fat. Extreme exercise levels can impair kidney function. Muscle cell destruction from excessive exercise causes the cell contents, such as calcium, myoglobin, lactic acid, uric acid, creatine kinase and amino acids, to empty into the bloodstream— a condition called rhabdomyolysis. These chemicals disturb the pumps that regulate ﬂuid balances in the cells and can trigger abnormal heart rhythms, blood clots, kidney failure and lactic acidosis. Intense exercise, particularly in the heat, can cause muscle cell destruction. This condition is rare but potentially fatal. (ScienceDaily, June 28, 2017)

Resistance Training Is an Effective Treatment for Multiple Sclerosis Multiple sclerosis is a nervous system disease that attacks the myelin— the fatty nerve covering that promotes communication between nerve cells. The disease causes physical, mental and psychological deterioration. Resistance training reduces symptoms of the disease and appears to protect the nervous system against further deterioration. Danish researchers found that patients with multiple sclerosis who trained with weights twice a week for six months showed a reduction in lost brain tissue compared to people who didn’t lift weights. Weight training protected the nerves and might have promoted new nerve growth, suggesting that it is an effective treatment for the disease. Resistance exercise beneﬁts other kinds of chronic disease. It can reduce cardiovascular disease risk factors, improve quality of life in cancer patients, enhance lung function in chronic obstructive pulmonary disease, improve blood sugar control in type 2 diabetes, increase functional capacity in Parkinson’s disease and multiple sclerosis, decrease muscle pain in ﬁbromyalgia and improve physical function in HIV/ AIDS. The intensity of weight training in people with chronic disease must be matched with their physical capacities. (Multiple Sclerosis Journal, published online July 28, 2017)

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Functional High-Intensity Training Improves Blood Sugar Regulation High-intensity interval training (HIIT), involving repeated bouts of maximal intensity sprints on a stationary bike or elliptical trainer, triggers rapid improvements in maximal oxygen consumption (cardiovascular capacity), endurance, glycogen storage (stored carbs) and mitochondrial capacity (mitochondria are the powerhouses of the cells). Functional high-intensity training (e.g., CrossFit) has similar effects on blood sugar control— according to a study led by Stephan Nieuwoudt from Case Western Reserve University in Cleveland, Ohio. Middle-aged men with high blood sugar performed CrossFit workouts involving functional high-intensity training exercises three days per week for six weeks. The program resulted in marked changes in blood sugar regulation. High-intensity training— involving aerobics or functional exercises— triggers rapid improvements in physical ﬁtness and metabolic health. (American Journal Physiology Endocrinology Metabolism, published online May 16, 2017)

musculardevelopment.com October 2017

Supplements

CUTTING-EDGE RESEARCH

By Steve Blechman and Thomas Fahey, Ed.D.

New Study:

Best Dose for 400 MG OF CAFFEINE Boosting Exercise

Is Safe and Harmless

Caffeine is a stimulant that ﬁtness-minded people know well— as a quick pre-workout that will give your training a buzz. Taken an hour before exercise, caffeine increases alertness, which can make exercise feel less strenuous and enables most athletes to perform better. It’s also a double-edged sword, as it’s often blamed for sleeplessness, anxiety and frequent trips to the bathroom. It turns out that those who have ridiculed caffeine or

think it’s harmful have beans in their head. A new study shows that caffeine is safe even for pregnant women and young children, and it boosts physical and mental performance. When taken at the recommended daily amount of 400 milligrams— about four cups of coffee or eight cups of tea— caffeine has no lasting damage on the body. A review of 44 trials, published in the journal Complete Nutrition and conducted by Dr. Carrie Ruxton, Ph.D., RD, a leading British dietitian who has advised the European Food Safety Authority, threw a monkey wrench into the mixed research that has warned consumers about the potential dangers of caffeine consumption. A separate review conducted by the International Life Sciences Institute (ILSI) found that 400 milligrams of caffeine is safe on a daily basis. Researchers at the ILSI examined over 740 studies about the effects of caffeine on humans to make the claim. Ruxton, who was the driving force behind the myth-busting review in Complete Nutrition, described caffeine as “one of the most polarizing dietary substances around,” and

48 MD

argued that evidence proves the drug is safe— despite the “bad rap” it gets in the media. She told MailOnline: “Unfortunately, there is an enormous amount of myth and misinformation surrounding caffeine. The reality is that people who cut out tea and coffee may miss out on the potential health benefits of the compounds they contain.” Ruxton’s review examined at least 15 different trials that documented the benefits caffeine has on the brain, including improving reaction times, accuracy in tests and alertness. Such studies also hinted that it influences the release of dopamine, which is thought to enhance mood and prevent the blues. Another 29 randomized, controlled trials that were assessed confirmed caffeine enhances sports performance. The researchers estimate that three out of four elite athletes use caffeine supplements to boost their performance. The review published in Complete Nutrition supports another study recently published in The Journal of Applied Physiology that found acute caffeine supplementation can improve performance. Because there are concerns that

Performance!

caffeine users may become habituated to its effects— and one cup in the morning turns to three cups by the end of the day— athletes have typically been advised to stop drinking coffee or anything containing caffeine for about a week before competition. But Bruno Gualano, a professor of physiology and nutrition at the University of São Paulo in Brazil, found that regardless of habitual caffeine intake in one’s diet, caffeine can enhance your training. In Gualano’s study, competitive male cyclists consumed 400 milligrams of caffeine one hour before a ride, which is equivalent to the amount of caffeine in four cups of coffee. The subjects also received a placebo before another ride. Almost all of the riders were able to pedal harder and faster after swallowing the caffeine pill— 3.3 percent faster on average compared to when they had no pill, and 2.2 percent faster than when they took a placebo. Cyclists who usually drank large amounts of coffee or caffeine drinks every day received the same boost from caffeine as light coffee drinkers. Gualano’s study refutes previous advice from some scientists and coaches that in order to gain any performance boost from taking caffeine before a workout, you have to abstain from coffee or caffeine for a few days or weeks. You can get your caffeine ﬁx of 400 milligrams per day (maximum) in four cups of coffee, eight cups of tea, ﬁve cans of the energy drink Red Bull or one serving of AML Preworkout from Advanced Molecular Labs. (dailymail.co.uk, July 28, 2017; Journal of Applied Physiology, 123: 213-220, 2017)

Capsaicin Promotes Metabolic Health Capsaicin is a chemical found in red chili pepper used to make paprika, which is an ingredient in chili and Mexican food. It reduces appetite and calorie intake and helps promote weight loss by releasing serotonin, a hunger-suppressing hormone. Brazilian researcher Marcelo de Freitas and colleagues found that supplementing capsaicin 45 minutes before a weight workout increased total weight lifted by 25 percent and made the workout seem easier. Capsaicin is also an effective supplement for promoting weight control and it also might reduce atherosclerosis, inﬂammation, metabolic syndrome, diabetes, fatty liver disease, heart enlargement, high blood pressure, and the risk of stroke and cancer. It also has favorable effects on the endothelium— the inner lining of the blood vessels. Capsaicin is a heart-healthy supplement that promotes metabolic health and improves workout quality. (Journal of Strength and Conditioning Research, publish online July 3, 2017)

musculardevelopment.com October 2017

Supplements

CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.

BRANCHED-CHAIN AMINO ACIDS Supplements Promote Recovery Leucine, isoleucine and valine are called branched-chain amino acids (BCAA). They are essential amino acids, which means they must be consumed in the diet. BCAAs are involved in protein synthesis, tissue repair, signaling a biochemical pathway essential for muscle protein synthesis (i.e., mTOR) and blood sugar control. A meta-analysis that combined the results of seven studies showed that BCAA supplements are best taken after exercise, not before! When BCAAs are taken after exercise, they reduce post-exercise muscle soreness and creatine kinase— a marker of muscle damage— better than rest alone. BCAAs promote recovery by stimulating the mTOR pathway to increase protein synthesis to repair injured tissue. Leucine, one of the BCAAs, is the most important chemical that turns on the mTOR pathway, so it is likely that consuming leucine after exercise would be just as effective (and cheaper) than consuming BCAAs. (Nutrition, 42: 30-36, 2017)

Bitter Orange Extract Is Safe and Effective for Weight Control and Fighting Fatigue Bitter orange (citrus aurantium) is a nervous system stimulator included in many weight-loss and energy-boosting supplements. A chemical called p-synephrine is responsible for its effects. The supplement increases fat breakdown at rest and oxygen consumption, energy expenditure, and speeds fat oxidation. The energy-boosting effects of these supplements promote fat loss, reduce the perception of fatigue during exercise and make workouts seem easier. Bitter orange improves performance by increasing training adherence (i.e., showing up at the gym). Bitter orange extract is safe when taken as directed— according to a literature review of 30 human studies by Sidney Stohs from Creighton University Medical Center in Frisco, Texas. Thirteen years ago, the U.S. Food and Drug Administration (FDA) banned ephedra, an effective and popular weight loss and athletic training supplement in response to health concerns. The FDA and the National Institutes of Health are scrutinizing the safety of bitter orange extract (https://ods.od.nih. gov/factsheets/WeightLoss-HealthProfessional/), so this study is important to bodybuilders seeking effective supplements. (Phytotherapy Research, published online July 28, 2017)

PRE-EXERCISE BEETROOT JUICE PROMOTES BRAIN HEALTH

50 MD

musculardevelopment.com October 2017

GREGORY JAMES

Exercise is important for brain health, particularly in older people. Consuming beetroot juice before exercise boosts the benefits of physical activity to the brain— according to a study led by Jonathan Burdette and Meredith Petrie from Wake Forest University. Older adults who consumed a beetroot supplement called Beet It Sport Shot (560 mg of nitrate) 50 minutes before exercise (50-minute treadmill walk) for six weeks showed brain blood flow changes that were similar to young people. Nitrates and nitrites, found in beetroot juice and supplements, increase nitric oxide (NO) secretion. The capacity of the blood vessels to secrete nitric oxide is an important measure of cardiovascular health and performance. NO is secreted by the inner lining of blood vessels and is critical for controlling blood flow throughout the body. Increased nitrate intake improves running speed and efficiency in recreational distance runners. Good sources of dietary nitrates include lettuce and spinach, with contributions from various vegetables, potatoes and fruit. Beets are an excellent source of nitrates and the focus of most studies on nitrates, health and performance. Everyone, particularly older adults, should exercise and eat plenty of fruits and vegetables and consider purchasing a juicer to increase beet intake. (The Journals of Gerontology: 72 (Series A): 1284-1289, 2017)

Drugs

CUTTING-EDGE RESEARCH

Cannabis Impairs Athletic Performance

By Steve Blechman and Thomas Fahey, Ed.D.

NSAIDS LINKED TO HEART ATTACK AND SUDDEN DEATH Intense training hurts. Drugs like ibuprofen and

Cannabis or marijuana is a Schedule I drug in the United States, which means that the federal government has determined that it has a high potential for abuse, it has no accepted medical use and it’s dangerous. Most states and U.S. territories, however, allow recreational or medical use of the drug. The drug is banned by the World Anti-Doping Agency for use in Olympic sports. It is not surprising that we don’t know much about the effects of the drug on athletic performance. A review of 15 published studies by Michael Kennedy from St. Vincent’s Hospital Medical School in Sydney, Australia concluded that marijuana decreases performance in endurance and anaerobic sports. It triggered chest pain during exercise in heart patients, which might make it dangerous for older athletes. It also reduced muscle strength. It’s only positive effect on exercise was that it reduced the risk of exercise-induced asthma. Serious athletes should avoid marijuana because it decreases performance. Recent research has shown that marijuana lowers dopamine in the brain. Dopamine makes people feel good and psyches them up. Increased dopamine enhances exercise performance. (Journal Science and Medicine in Sport, 20: 825-829, 2017)

naproxen help take the pain away. Many bodybuilders take nonsteroidal anti-inﬂammatory drugs after almost every workout. That could be a mistake. A review of literature by Australian researchers, led by Michael Stokes, concluded that regular NSAIDs use increases the risk of heart attack and heart-related sudden death. Some NSAIDs were more dangerous than others. Ibuprofen, naproxen, celecoxib, diclofenac and rofecoxib increased the risk by 20 to 200 percent. The researchers advised avoiding these drugs or taking high doses. (Heart, Lung and Circulation, 26: 753-756, 2017)

NEW STUDY: Growth Hormone Does Not Boost Exercise Performance

52 MD

musculardevelopment.com October 2017

GETTY IMAGES

Some bodybuilders use growth hormone (GH) to gain a competitive edge, but what are the real benefits? A study recently published in Growth Hormone & IGF Research found that GH administration elicits significant changes in body composition, but does not boost exercise performance. The new study, titled “Impact of GH administration on athletic performance in healthy young adults: A systematic review and meta-analysis of placebocontrolled trials,” looked at published studies on the effect of GH administration on body composition, substrate metabolism and athletic performance in healthy, young subjects. While the illicit use of growth hormone (GH) for performance enhancement among athletes is prevalent, there is not a lot of evidence of GH’s benefits in younger and fit individuals. The researchers found that GH elicits “significant changes in body composition and lipolysis,” but does not significantly improve either muscle strength or exercise capacity. The researchers concluded that administration of GH significantly increased lean body mass and decreased fat mass. GH also increased the exercising levels of glycerol and free fatty acids, but did not alter the respiratory quotient during exercise. GH significantly increased anaerobic exercise capacity in the only study that investigated this, but did not improve muscle strength or maximum oxygen uptake over weeks to months. (Growth Hormone & IGF Research, June 2017; volume 34, pages 38-44).

Drugs

CUTTING-EDGE RESEARCH

By Steve Blechman and Thomas Fahey, Ed.D.

DO TESTOSTERONE SUPPLEMENTS Growth Hormone Promotes Recovery From Spinal Cord Injury CLOUD JUDGEMENT? Testosterone prescriptions have nearly doubled from 1.3 million to 2.3 million in the last four years. Television ads convince men that fatigue, decreased sex drive and flagging physical capacity are symptoms of “low T.” Therese Huston, a reporter for The New York Times, concluded that half the men taking testosterone supplements don’t have a deficiency and that treating them with testosterone makes them more impulsive and clouds their judgment. This article is typical of anti-testosterone and anti-anabolic steroid diatribes published since the 1930s— short on data and rife with prejudice and half-truths. For example, Huston cites a “study” in the JAMA Internal Medicine (2016;176(12):1743-1744) claiming that half the men taking prescription testosterone don’t have a deficiency. Her source wasn’t a study but rather an opinion article that casually mentioned that many patients don’t have a testosterone deficiency. The article presented no data. Huston then implied that testosterone makes men more impulsive and overconfident and that testosterone supplemented middle-aged males were bogged down by hubris, overconfidence and impaired judgment. In fact, several recent studies found that testosterone supplements had no effect on mental function but improved learning between practice sessions (Psychopharmacology (2012) 224:451-457). Testosterone is a powerful hormone that influences aggression and sex drive, but it’s a stretch to say that it will interfere with cooperation and judgment in the workplace. We have good evidence that testosterone supplements reduce the risk of heart attack, stroke and all-cause mortality in men with low testosterone, so the therapy is beneficial for many patients. When faced with such idle speculation, always ask: “where’s your data?” (The New York Times, June 24, 2017)

Growth hormone and resistive exercise are potent promoters of protein synthesis in muscle and nerve tissue. A study led by Guillem Cuatrecasas from Hospital Quirón Teknon in Barcelona, Spain showed that spinal cord-injured patients treated with growth hormone and two hours of physical therapy per day experienced greater improvements in sensory capacity below the spinal injury than a placebo group that received fake growth hormone. Growth hormone is not a magic bullet that will restore function in spinal cord-injured patients, but it will improve their quality of life. The study also presents the possibility that growth hormone plus exercise can help people with other types of injuries. (Science Daily, published online May 22, 2017)

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Sex

CUTTING-EDGE RESEARCH

By Steve Blechman and Thomas Fahey, Ed.D.

Hap-penis Is a Hard Thing to Find: WHY MEN FRACTURE THEIR PENISES

Shockwave Therapy Improves Erection Strength Erection-promoting drugs like Viagra and Cialis have added years of sexual activity to aging Romeos. Unfortunately, the drugs don’t work in everyone and can have annoying side effects like headache and sinus congestion. Shockwave therapy is an effective alternative treatment that improves blood ﬂow through the penis and improves erection quality— according to a meta-analysis led by Raul I. Clavijo from the University of California, Los Angeles that combined the results of seven studies involving 602 men. Extracorporeal shockwave therapy involves high sound waves generated by an electromagnetic coil to stimulate blood ﬂow. It has been used to break up kidney stones and help heal injured muscle and tendons, and may promote blood vessel and nerve growth. In most of the studies, patients received two treatments per week for six weeks. While relatively expensive, these devices are available on the Internet without a prescription. (Journal of Sexual Medicine, 14: 27-35, 2017)

You cannot say happiness without saying penis, so it is a personal tragedy when you break it. The penis is not a bone, so it can’t be fractured. The injury refers to the rupture of the corpus cavernosum— the sponge-like tissue in the penis that collects blood during an erection. A study from the University of Campinas in Brazil found that penile injuries occurred most frequently with the woman on top, having sex doggy style, missionary position and vigorous masturbation. Other studies found that falling out of bed during sleep on an erect penis or blunt trauma accounted for about 40 percent of penile injuries. Vigorous sexual intercourse accounted for only 5 percent. The injury is a medical emergency that can lead to abscess, permanent curvature of the penis, pain during erection and sex, erectile dysfunction and hardening of the penile arteries. Surgery is the preferred method of treatment for serious penile ruptures because it results in fewer complications than conservative management such as cold compresses, pressure wraps, splinting and anti-inﬂ ammatory medications. (Advances in Urology, published online, 2014)

BIG BROTHER TRACKING YOUR PORN VIEWING HABITS The porn supersite Pornhub.com caters to even the most kinky tastes, and they are tracking your viewing habits. The site gives you instant access to nude cheerleaders, gangbangs, interracial sex, pee and scat sex, young girls, grannies, dirty old men, enema sex, masturbation, nude gymnastics, sex with redheads, blondes, shaved and pubic hair models, sex with gays, straights and transsexuals, and even animal sex. People can’t get enough of it. The site gets 75 million hits per day, and it gets more popular every year. While you might be watching videos in the privacy of your bedroom, Pornhub keeps track of your viewing habits. They know the most intimate details of your kinky, degenerate sexual desires, so don’t think you’re fooling anybody. (New York Post, June 11, 2017)

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musculardevelopment.com October 2017

20 PERCENT OF AMERICANS ARE SEXUALLY CHALLENGED Good and frequent sex is critical for good health, happiness and self-esteem, but one in ﬁve American adults aren’t getting any. This leads to depression, anxiety, relationship problems and poor quality of life. Yet, physicians seldom discuss sexual relationships or biological sexual problems with their patients. Women often avoid sex because of previous sexual abuse, shame, low sex drive, poor health, age and psychological inhibition. Men avoid sex because of lack of opportunity, embarrassment over erection problems and premature ejaculation, age, anxiety over penis size, low energy levels, and medications. Lack of sex triggers loneliness and isolation and bad health. Physicians rarely speak to their patients about sex because it takes too much time, embarrassment, and lack of knowledge about sexuality. Improving sexual health should be a national health priority. (www. CNN.com July 21, 2017)

SEX IN AMERICA: ALL HAT, NO CATTLE Getting laid is easier than ever, but Americans are having less sex than they did in the ‘90s. We are inundated with sex ranging from free porn on demand to hookup apps like Tinder. Check Backpage or Craigslist if you want anonymous sex with women, men, couples or transsexuals. Jean Twenge from San Diego State University and colleagues found that Americans are having substantially less sex than they did in 1990. Millennials— at the peak of their sexuality— have experienced the greatest decrease. A Dartmouth College study showed the frequency of sex was the most important marker of happiness. What’s causing the great American sex drought? Possible reasons include sex overload from porn, physical inactivity producing poor metabolic health, or environmental pollutants that alter sex hormones. America is the richest country in the world but we are only 15th on the World Happiness Index. The American sexual drought is a serious public health issue that is linked to other health problems such as obesity, high blood pressure and diabetes. (Archives of Sexual Behavior, 11:9, 2017) October 2017 musculardevelopment.com

MD 57

SPORT SUPPLEMENT review

By Team MD

OLD SCHOOL LABS™

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World’s First Two-Stage Pre-Workout TRAIN HARDER AND LONGER Seasoned lifters know that pre-workout supplements increase strength and endurance, which in turn, helps you work out harder and longer. It’s the formula for success that is engrained in the minds of knowledgeable trainers who mean business in the gym: with the right pre-workout, you can lift more weight and maintain your exercise intensity without getting tired as quickly. Sometimes there can be a ﬂy in the ointment: that rush that you get from preworkouts doesn’t feel the same after a while. Why? Your body adapts, and you soon stop feeling their effects. As a result, you ﬁnd yourself upping the dose— at the expense e of your health— or switching to another product. For the researchers at Old School Labs™, that just doesn’t make sense!

qualities for the same supplement ingredients. Few companies can say that they handpick each of their ingredients carefully, and patiently wait for that ingredient’s prime season of maximum potency— harvesting and processing each ingredient carefully to ensure that only the most premium and bioavailable ingredients make the cut into their products. Vintage Blast™ is infused with select ingredients to energize your workouts that include: L-Citrulline Malate. A naturally occurring amino acid that improves endurance, relieves soreness and improves aerobic endurance. L-Arginine AKG. Made from the amino acid arginine and alpha-ketoglutaric acid, a naturally occurring i g chemical. h i l In I the th body, b dy L-arginine L gi i is i

RESULTS, NOT DEPENDENCY Y Achieving a balanced, headturning musculature should never h. come at the expense of your health That’s why unlike other preworkouts, Vintage Blast™ doesn’t deliver all its ingredients at once. The two-stage formula ensures a steadier delivery rate, which works u against dependency, and helps you power through your workouts and competitive events— from start to ﬁnish. By delivering a steady ﬂow of ingredients and nutrients, Vintage Blast™ increases your overall work capacity and pumps, improves mental focus and drive, and reduces soreness and lactic acid buildup — without creating dependency. y.

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converted into nitric oxide, which dilates blood vessels for improved blood ﬂow. Caffeine Anhydrous. A known catalyst of metabolism and thermogenesis, caffeine boosts your metabolic rate and energy expenditure, and increases alertness and focus. Beta Alanine. An amino acid that boosts athletic performance and exercise capacity, and helps improve physical functioning. L-Carnitine Tartrate. An amino acid that is important for heart and brain function, muscle movement and many other athletic processes. D-Aspartic Acid. Helps enhance endurance and muscular development, and speed the recovery process. Micro--Encapsulated Caffeine. A special Mi form of caffeine that provides a controlled release into the body, helping boost alertness and focus longer, and preventing “caffeine crash.” N-Acetyl-Tyrosine. An amino acid used by the body and brain to support peak performance by helping alertness, alleviating stress and improving neural communication. Unlike some pre-workouts, Vintage Blast™ delivers nine key electrolytes and micronutrients that help with hydration, pH levels and decreasing oxidation to enable peak performance and prepare for the recovery that follows. The impressive and potent collection of micronutrients, vitamins and minerals includes vitamin C, vitamin B-6, vitamin B-5, zinc, potassium, vitamin B-12 and magnesium.

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Vintage Blast™ helps you power through rigorous workouts and competitive events, regardless of their duration. Its unique twostage formula allows you to start strong and ﬁnish strong, so that you can maximize every minute of every activity. Stop wasting time and money on one-shot, short-lived solutions— and get the sustained results that only Vintage Blast™ provides. For more information, visit oldschoollabs.com

musculardevelopment.com October 2017

FAT attack

By Daniel Gwartney, M.D.

60 MD

AND THE

There is an ageless film from the “spaghetti westerns” genre called “The Good, the Bad and the Ugly” starring Clint Eastwood. In the quest to be “ageless,” many have turned to human growth hormone (hGH) due to the known decline in hGH production as one ages, and the youthful benefits incurred when properly used— including improved soft tissue repair, greater skin elasticity and body composition enhancement. Body composition enhancement was once called “repartitioning,” as the net effect was an increase in lean mass (e.g., muscle) with a loss in fat mass; the appeal to bodybuilders is obvious. The early days of hGH use for treating aging adults, and its misuse by bodybuilders, was a tragic example of the risks involved with being an early adapter. The error made during the early days was following dosing schemes used to treat children suffering from pituitary dwarfism.1 Children who are deficient in hGH, which is naturally produced in the pituitary gland in the brain, require very high doses of hGH to restore linear growth (height) and other effects seen in the developing body of children and adolescents. Older adults, even healthy young adults, have a lower requirement for hGH, as affecting tissue function rather than structure is the goal. The “good” of hGH is that it is an essential metabolic hormone that was unfortunately named. Its role in the obvious growth of children and adolescents, particularly how tall one gets, caused this hormone to be named “growth hormone.” Even medical journals commonly refer to this name rather than the more appropriate but less sexy “somatotropin.” While it is true that humans can live with very low, even non-detectable levels of hGH, they certainly do not thrive and are subjected to an increased risk of numerous disease states.2 So, there is an accepted deficiency state, usually associated with a vascular malformation— craniopharyngioma, or a slow-growing tumor of the pituitary gland— adenoma, when the cause is known. Often, the cause is unknown— idiopathic; pituitary hormone deficiencies following head trauma are becoming

THE

GROWTH HORMONE

MANY ATHLETES AND BODYBUILDERS FAIL TO RECOGNIZE THEIR UNIQUE LIMITATIONS, AND RECKLESSLY ATTEMPT TO PHARMACEUTICALLY COERCE THE BODY TO PERFORM AT A HIGHER LEVEL OR PROLONG A CAREER WELL PAST THE POINT OF RETIREMENT. musculardevelopment.com October 2017

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FAT attack increasingly common as awareness of this potential consequence grows. There are also mutations that can arise in the hGH-receptor, resulting in similar effects. The “bad” of hGH refers to consequences of its excess, which can arise “naturally” or due to prolonged treatment that is in excess of the body’s physiologic need. Some people develop an adenoma (a benign tumor) in the pituitary that actually produces hGH. If this happens during childhood, they develop gigantism as their bones are able to lengthen prior to the end of puberty; cases of such people reaching

THANKFULLY, PHYSIQUES HAVE TRENDED BACK TOWARD A MORE AESTHETIC FORM AS COMPETITORS HAVE GAINED A GREATER UNDERSTANDING OF HGH’S EFFECTS AND PROPER DOSING— THROUGH THE COSTLY PRACTICE OF TRIAL AND ERROR. heights over eight feet tall have been reported. If it happens after they become adults, they develop a condition known as acromegaly; the person does not grow taller as the “growth plates” in the bones are fused. Both conditions are associated with shorter life spans; deformities of the facial bones, hands and feet; organ growth and dysfunction; and metabolic consequences.3 The “ugly” of hGH is when the hormone is used illicitly or to pursue a vain goal, and causes one or more harmful side effects. Combating the effects of aging is not a vain pursuit, but many people attempt to overcome consequences of their lifestyle to present a healthier or more youthful appearance. Further, many athletes and bodybuilders fail to recognize their unique limitations, and recklessly attempt to pharmaceutically coerce the body to perform at a higher level or prolong a career well past the point of retirement. Though it has not been documented, in part due to a lack of a doping test for hGH misuse, one might follow the change in shoe size reported by certain athletes during their pro careers. This should be documented in team records. Imaging scanners could look for changes in facial features arising over the course of time.4 The consequences from such misuse/abuse are far-ranging. In the most extreme cases, there may be increased cardiovascular damage, earlier deaths, type

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2 diabetes in persons not otherwise at risk, accelerated cancer growth, cosmetic effects and injection-related abscesses.5

THE “UGLY” ROLE OF hGH The immediate reaction of the “ugly” is to visualize a Frankenstein-like hulking bodybuilder with “GH belly.” However, not all examples of hGH’s ugly side can be found in the realm of bodybuilding. Someone who comes to mind— Google her if the name doesn’t ring a bell— is the late supermodel Anna Nicole Smith. A former model for Guess jeans and 1993 Playboy Playmate of the Year, Smith was known later in her career for extremely dramatic weight gain, followed by equally extreme weight loss. Prior to her demise from a tragic addiction to prescription medications, she served as a spokesperson for a weight-loss product. According to autopsy ﬁndings, in addition to numerous other drugs, two were present that were likely used to promote or maintain her recent weight loss— hGH and topiramate.6 The presumed injection sites for the hGH (and vitamin B-12) were riddled with abscesses and areas of necrotic (dead) tissue. Topiramate is a drug used to treat epilepsy that is also approved as part of a combination drug for weight loss. Smith, with no known history of epilepsy, was using the drug in 2007. The “ugly” role of hGH was not its effectiveness or presence in the autopsy report, but rather its use by an undisciplined person (as demonstrated by the drug addiction and multiple abscesses) to promote an image not supported by her lifestyle, and used to persuade consumers of the effectiveness of an herbal supplement. Bodybuilding has seen “ugly” too. During the mid-1980s, the appearance of professional and top amateur bodybuilders began to change. The size obtained by the men became even more distorted from the aesthetic proportions that hallmarked the prior decades; the V-taper of the abdomen disappeared to be replaced by a distended “belly” with absolutely minimal subcutaneous fat; hands, feet and facial features were becoming elongated and misshapen. For the mainstream audience, acceptance of professional bodybuilding plummeted as they perceived physiques warping from godlike to grotesque. Thankfully, physiques have trended back toward a more aesthetic form as competitors have gained a greater understanding of hGHs effects and proper dosing— through the costly practice of trial and error.

HEALTH CONCERNS AND THE “ANYTHING GOES” MENTALITY Given the polypharmacy (multiple drugs used) practices of professional bodybuilding, it is impossible to isolate any particular drug, diet or training program to a speciﬁc harm.

musculardevelopment.com October 2017

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FATattack However, it has been noted that bodybuilders have seen an increase in heart attacks and deaths during the last 20 years, according to anecdotal reports and autopsy series. It is likely that hGH played a role in those who used that hormone as part of their physiqueenhancement pharmacopeia. Many past athletes and bodybuilders, such as Dennis Newman, Mike Matarazzo and Lyle Alzado, have attributed hGH as a factor in debilitating or deadly conditions. Few athletes and bodybuilders disclose their drug protocols, but the culture promotes risk-taking and discourages allowing the competition any advantage. This “anything goes” mentality nearly guarantees that more cases will be revealed. It is clear that a growing trend is present in premature deaths and heart attacks among bodybuilders in their 30s and 40s. How does hGH promote harm or death? In physiological doses, it is a reasonably safe therapy. Long-term treatment of hGH-deﬁcient adults has shown no increase in cardiovascular disease or cancer, though pre-existing cancers can arise more frequently.2 However, recall that hGH has two body compositionrelated properties that make it attractive to bodybuilders and athletes. hGH is capable of promoting fat loss and increasing lean mass; the two effects occur at different dose ranges. While it is possible to utilize hGH to attain a leaner physique without signiﬁcantly increasing the risk of heart attacks, cancer or an early death, the doses used to stimulate the exaggerated muscular bulk of some bodybuilders holds a great potential to cause harm.

DOSING AND MONITORING How is hGH dosed and monitored? hGH is protein-based hormone, and thus is only effective when administered via injection. Dosing begins weight-based, but in general results in the administration of 1-3 IU of hGH daily after individual titration. Some clinicians recommend an every-other-day schedule, or hGH-free weekends. The response is monitored via the IGF-1 response, which should not exceed the “normal” range or a “Z-score” above 1.96. At this dosing, hGH can promote fat release from fat cells, and increase the metabolism and healing slightly. Muscle mass will not be enhanced solely through the drug’s effect. Unless one was hGH-deﬁcient prior to treatment, the greater ability to recover, response to training and improved body composition are generally viewed as signiﬁcant and favorable. A physiologic hGH supplementation should avoid the adverse effects of impaired glucose tolerance, edema, carpal tunnel syndrome and organ growth. Anabolic steroid users who combine hGH in their “stacks” face a greater risk of enlarged heart, prostate, gynecomastia

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THE DOSES USED TO STIMULATE THE EXAGGERATED MUSCULAR BULK OF SOME BODYBUILDERS HOLDS A GREAT POTENTIAL TO CAUSE HARM. and high blood pressure, among other effects.7,8 This becomes a grave concern when combining the two classes of drug at extremely high dose range. The distended “GH belly” is not a result of water retention, but the growth of internal organs (e.g., liver, intestines, kidneys). Although the organs may in time decrease in size toward normal after hGH use is discontinued, the bony growths that result in the characteristic— and not generally considered attractive— facial changes, elongated hands and feet, are permanent.

TRADING HEALTH FOR MOMENTARY FAME Much like testosterone, hGH and its secondary hormone IGF-1 display distinct negative effects when the dose is either too low or too high. However, as the anabolic and fat-loss effects are related to the dose, reckless bodybuilders will pursue the gains until negative side effects arise that are intolerable. Sadly, they typically monitor weight-room performance or cosmetic changes, missing the internal damage to both organ structure and metabolic function. hGH is an essential treatment for many people, but the consequences of abusing the hormone beyond its “sweet spot” has resulted in disﬁgurement, contributed to impaired health and likely played a factor in the early death of several bodybuilders and powerlifters who willingly traded away their health for momentary fame.

References: 1. Mukherjee A, Shalet SM. The value of IGF-1 estimation in adults with GH deﬁciency. Eur J Endocrinol 2009;161 Suppl 1:S33-9. 2. van Bunderen CC, van Varsseveld NC, et al. Efficacy and safety of growth hormone treatment in adults with growth hormone deﬁciency: a systematic review of studies on morbidity. Clin Endocrinol 2014;81:1-14. 3. Hennessey JV, Jackson IM. Clinical features and differential diagnosis of pituitary tumours with emphasis on acromegaly. Baillieres Clin Endocrinol Metab 1995;9:271-314. 4. Türp JC, Lünsch H, et al. Interdental spacing and orthodontic treatment in competitive athletes: clues to doping with growth hormones? J Orofac Orthop 2010;71:373-82. 5. Holt RI, Sönksen PH. Growth hormone, IGF-I and insulin and their abuse in sport. Br J Pharmacol 2008;154:542-56. 6. CNN.com. Officials: Smith’s death caused by overdose. March 27, 2007. http://www.cnn.com/2007/SHOWBIZ/ TV/03/26/smith.autopsy/index.html, accessed August 1, 2014. 7. Karila TA, Karjalainen JE, et al. Anabolic androgenic steroids produce dose-dependent increase in left ventricular mass in power atheletes, and this effect is potentiated by concomitant use of growth hormone. Int J Sports Med 2003;24:337-43. 8. Cohn L, Feller AG, et al. Carpal tunnel syndrome and gynaecomastia during growth hormone treatment of elderly men with low circulating IGF-I concentrations. Clin Endocrinol 1993;39:417-25.

musculardevelopment.com October 2017

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EXCLUSIVE! SUPPLEMENT INDUSTRY NEWS

BY J.A. GIRESI

JEFF MCCARRELL:

A Fighter and Survivor Doesn’t everyone want to “Look Good Naked?” That’s what Jeff McCarrell thought when he founded his new company, Look Good Naked, through his parent company, McCarrell Fitness Companies. Along with Jeff are his 26-year-old son Zach and his daughter, Megan— making Jeff McCarrell’s newest venture a family-run enterprise. During an interview conducted with MD’s publisher and Editor-in-Chief, Steve Blechman, I spoke with Jeff McCarrell— and learned about his business process and personal, courageous fight with cancer. Sitting down with Jeff McCarrell, my first question to him was, “Where did you get LookGoodNaked from?” Jeff chuckled and answered, “Because everyone wants to look good naked! When you step out of the shower or get dressed, you want to look good!” I grinned and thought to myself, why, yes. Of course, that’s true! In speaking with Jeff McCarrell, I found him to be a man of enormous strength, both in physical terms and in the shape of his character. In fact, he is not only a shrewd entrepreneur, but he also served in the U.S. Army Rangers 75th Regiment out of Fort Benning, Georgia for five years. While in the military, he entered and won the All-Armed Forces bodybuilding competition. Jeff won the overall in 1994, and competed for two more years, ending his bodybuilding career in 1996. Jeff worked hard to get where he is in life. He started his career in sports nutrition in 1989. Soon, he was working for such distinguished names as EAS, MET-Rx and Pinnacle. He currently holds a bachelor of science degree in exercise science, as well as several training and nutritional certifications. Jeff ’s education propelled him far to become the president of Biotest from 1999 to September 11, 2001 and VPX. But then, Jeff decided it was, “ … time for him to do his own thing.” In 2002, he became co-founder and CEO of Nutrex. While at Nutrex, he helped to develop several products, among them, the very popular Lipo-6 liquid gel capsule. Jeff McCarrell had it all: health, strength, wealth and family, but sometimes, even with these attributes, fate can deal a cruel

In speaking with Jeff McCarrell, I found him to be a man of enormous strength, both in physical terms, and in the strength of his character. hand when you least expect it. In 2007, Jeff was diagnosed with large T-cell nonHodgkin lymphoma, a vicious form of cancer. Despite the diagnosis, Jeff fought hard, enduring chemotherapy and surgery. He took a leave of absence from Nutrex from 2008 to 2009 to help ﬁght the cancer. Fighting a brave battle, Jeff watched his once-powerful physique of 270 pounds become 170 pounds. Yet, he continued to ﬁght for his life— and beat the cancer— even after having to endure removal of two lymph nodes. After the cancer went into remission in 2009, Jeff thought he could get back to his life. But just when he thought he had one enemy beaten, on July 6, 2012, Jeff ’s oldest son, Jeff Jr., passed away. In August 2012, Jeff decided to sell off his share of Nutrex. While grieving over the devastating loss of his son, the cancer resurfaced two more times. Jeff, strong with spirit, and aided by his family and friends, continued to push on. Currently, the cancer is in remission— but through it all,

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musculardevelopment.com October 2017

timed and designed system. Jeff ’s son Zach came onboard to become the director of business development. As a graduate from the prestigious Syracuse University, Zach currently holds a bachelor of arts in business communications and business management. His daughter, Megan, is the director of human relations, and holds a degree from the University of Central Florida. As the interview ended, it became clear that there is much to be gained from speaking to a man with a strong vision who adheres to strong family values. It is said that the heart of an entrepreneur is driven by one’s family, and that is true here too. With Zach, Megan and his amazing assistant, Taylor, Jeff has a strong foundation for success. More so, the most important message I received today is that if we have a dream, there are no limits to what we can accomplish. Even with the loss of family or the devastation of cancer— if we believe, we can achieve and win.

PHOTOS COURTESY JEFF McCARRELL

If we have a dream m, there th are noo limits to what we can c accomplish. Even with the losss of family or the e devastation of can ncer— if we be-lieve, we can achie eve and win. Jeff kept his spirit and his momentum m going. Some would think when faced witth a devastating g disease meone may and the loss of a child, som y just j want to concentrate only on thatt, or shy y away y from life altogether. Not Jeff. arrell Fitness Companies. In 2017, he formed McCa p The first launch from this endeavor e dea o was as LookGoodNaked supplemeents. The first product p launch that LookGoodNakeed is focusing g on: their innovative LEAN weight losss/fat-loss supplement uid Dual Cap time-utilizing their patented Liqu release technology. LEAN is i an advanced fat burner using the dual cap, time-release advanced ases. Phase 1 of the dual delivery system in two pha cap system allows the outeer capsule to provide of the quick, accurate absorption for the first phase p attack on fat cells. Phase 2— 2 the t e second seco d or o inner e ly structu ure red d att atta ack ck,, an and d capsule— provides a timely allows energy levels to be maintained throughout thee y day. This is all achieved by releasing the fat-burning and a d energy compounds in a weell--

October 2017 musculardevelopment.com

MD 67

NUTRITION performance

By Michael J. Rudolph, Ph.D. Senior Science Editor

LOWER MYOSTATIN NATURALLY

FOR MAXIMUM MUSCLE GROWTH AND FAT LOSS Out of all the molecules in the human body that directly influence muscle size, myostatin is certainly one of the more powerful ones, based on its potent ability to prevent muscle growth. Myostatin is a member of the transforming growth factor-beta (TGF-beta) super family of growth factors where, despite being a growth factor, it actually reduces muscle growth by initiating several pathways that inhibit muscle hypertrophy while stimulating muscle atrophy. More specifically, myostatin inhibits muscle growth by inhibiting the formation of new muscle fibers, a process known as myogenesis1, while decreasing mTOR-driven protein synthesis in muscle cells.2 In addition to myostatin’s ability to stop muscle growth, additional scientific evidence highlights myostatin’s capacity to increase body fat, primarily by decreasing sensitivity to the hormone leptin.3 Given that leptin is a signal to the brain that decreases appetite while simultaneously stimulating the rate of fatty acid oxidation, a decreased sensitivity to leptin brought on by myostatin increases food consumption while decreasing fat burning— causing the unwanted accumulation of body fat. The “fat increasing” characteristic of myostatin represents one more bona fide reason to want to decrease myostatin function, especially for anyone trying to build a more lean and muscular physique. Interestingly, a number of innovative ways have been discovered that inhibit myostatin activity, conceivably enhancing muscle growth and fat loss in remarkable ways.

In the above study, researchers found that myostatin levels decreased by approximately 37 percent after all 10 male subjects performed cardiovascular training at a pretty low intensity level that only burned approximately 1,200 calories per week. Interestingly, this study also showed that when myostatin levels decreased there was a substantial increase in insulin sensitivity. Because insulin is an extremely anabolic hormone that has the ability to drastically increase muscle protein synthesis, enhancing muscle growth, this ﬁnding represents an additional mechanism by which myostatin reduction, due to low-intensity aerobic training, could enhance muscle growth.

CREATINE Creatine is a well-characterized compound that has been clearly shown to enhance muscle size and strength. Although creatine’s exact mechanism of action is unknown, research scientists have heavily examined it and some of its functional details have been elucidated. In addition to creatine’s obvious function as a primary energy storage molecule used to regenerate muscle ATP, thus prolonging muscle contraction, creatine has also been shown to stimulate muscle cell formation5 and muscle growth by stimulating the production of muscle proteins such as myosin.6 A study by Saremi et al.7 demonstrated that creatine

LOW-INTENSITY AEROBIC EXERCISE

70 MD

CREATINE, VITAMIN D AND EAAS IN COMBINATION WITH LOW-INTENSITY CARDIOVASCULAR EXERCISE SHOULD POTENTLY INHIBIT MYOSTATIN’S PHYSIQUE-DESTROYING CAPACITY, WHILE MAXIMIZING MUSCLE GROWTH AND FAT LOSS.

PER BERNAL

As expected, lifting weights has been shown to decrease myostatin levels, representing one of the many ways that intense weightlifting triggers muscle growth. However, a study by Hittel et al.4 unexpectedly showed that lowintensity aerobic exercise can also considerably decrease the amount of myostatin— establishing a unique way to manipulate myostatin, supporting muscle growth.

musculardevelopment.com October 2017

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NUTRITION performance consumption causes a decrease in myostatin levels in muscle cells, leading to signiﬁcant muscle growth. In a double-blind study, 27 healthy males performed resistance training or resistance training supplemented with creatine (0.3 grams of creatine for every kilogram of the subject’s bodyweight per day for the ﬁrst week loading

interesting inﬂuence that vitamin D has on muscle growth. Researchers showed that vitamin D exposure decreases the amount of myostatin found in isolated muscle cells, generating greater muscle growth. In addition to the decrease in myostatin, this study showed that vitamin D triggers an increase in follistatin, which is a powerful inhibitor of

myostatin expression by approximately 50 percent. Interestingly, another study by Callis et al.13 also showed that myostatin was the target of micro-RNA regulation— where the micro-RNA molecule called miR-208a boosted muscle hypertrophy by suppressing myostatin expression. Although further work is needed to elucidate the precise role that micro-RNA has in the regulation of myostatin and muscle mass following EAA consumption, taken together, these two investigations represent a completely novel and forceful way to decrease myostatin— conceivably initiating new approaches to trigger tremendous muscle size.

MAXIMIZING MUSCLE GROWTH AND FAT LOSS

phase, followed by 0.05 grams of creatine for every kilogram of the subject’s bodyweight for the rest of the study) for a total of eight weeks. Both groups showed decreased levels of myostatin, but the group that performed resistance training and consumed creatine had a considerably larger decrease in myostatin levels along with greater gains in muscle mass and strength. Although the precise molecular interactions between creatine and myostatin are still unknown, this study clearly demonstrates creatine as an ergogenic aid that regulates myostatin levels— improving muscle growth and strength.

myostatin— which increases muscle mass by inhibiting myostatin.9 Ultimately, this study indicates that the decrease in myostatin level and activity caused by vitamin D signiﬁcantly increased muscle ﬁber size— demonstrating vitamin D’s substantial ability to increase muscle mass.

In summary, myostatin is an unbelievably responsive target where even the slightest reduction in its activity produces remarkable muscle growth while radically decreasing body fat. Moreover, scientiﬁc insight has shed light on a number of diverse ways to decrease myostatin activity— potentially transforming the capacity to pack on muscle while simultaneously reducing body fat. More precisely, a diet supplemented with creatine, vitamin D and EAAs in combination with low-intensity cardiovascular exercise at the end of your workout should potently inhibit myostatin’s physique-destroying capacity, while maximizing muscle growth and fat loss.

For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an athlete (he played college football at Hofstra University), personal trainer or as a Research Scientist (he earned a B.Sc. in Exercise Science at Hofstra University and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After earning his Ph.D., Michael investigated the molecular biology of exercise as a fellow at Harvard Medical School and Columbia University for over eight years. That research contributed seminally to understanding the function of the incredibly important cellular energy sensor AMPK— leading to numerous publications in peer-reviewed journals including the journal Nature. Michael is currently a scientist working at the New York Structural Biology Center doing contract work for the Department of Defense on a project involving national security.

References: 1. Allen DL, Hittel DS, et al. Expression and function of myostatin in obesity, diabetes, and exercise adaptation. Med Sci Sports Exerc 1997;43(10): p. 1828-35. 2. Amirouche A, et al. Down-regulation of Akt/mammalian target of rapamycin signaling pathway in response to myostatin overexpression in skeletal muscle. Endocrinology 2009;150(1): p. 286-94. 3. Choi SJ, et al. Increased energy expenditure and leptin sensitivity account for low fat mass in myostatin-deﬁcient mice. Am J Physiol Endocrinol Metab 2010;300(6): p. E1031-7. 4. Hittel D.S, et al. Myostatin decreases with aerobic exercise and associates with insulin resistance. Med Sci Sports Exerc 2010;42(11): p. 2023-9. 5. Willoughby DS and Rosene JM. Effects of oral creatine and resistance training on myogenic regulatory factor expression. Med Sci Sports Exerc 2003;35(6): p. 923-9. 6. Willoughby DS and Rosene J. Effects of oral creatine and resistance training on myosin heavy chain expression. Med Sci Sports Exerc 2001;33(10): p. 1674-81. 7. Saremi A, et al. Effects of oral creatine and resistance training on serum myostatin and GASP-1. Mol Cell Endocrinol 2009;317(1-2): p. 25-30. 8. Garcia LA, et al. 1,25(OH)2vitamin D3 stimulates myogenic differentiation by inhibiting cell proliferation and modulating the expression of promyogenic growth factors and myostatin in C2C12 skeletal muscle cells. Endocrinology 2011;152(8): p. 2976-86. 9. Cash JN, et al. Structure of myostatin•follistatin-like 3: N-terminal domains of follistatin-type molecules exhibit alternate modes of binding. J Biol Chem 2012;287(2): p. 1043-53. 10. Fujita, S, et al. Nutrient signalling in the regulation of human muscle protein synthesis. J Physiol 2007;582(Pt 2): p. 813-23. 11. Drummond MJ and Rasmussen BB. Leucine-enriched nutrients and the regulation of mammalian target of rapamycin signalling and human skeletal muscle protein synthesis. Curr Opin Clin Nutr Metab Care 2008;11(3): p. 222-6. 12. Drummond MJ, et al. Essential amino acids increase microRNA-499, -208b, and -23a and downregulate myostatin and myocyte enhancer factor 2C mRNA expression in human skeletal muscle. J Nutr 2009;139(12): p. 2279-84. 13. Callis TE, et al. MicroRNA-208a is a regulator of cardiac hypertrophy and conduction in mice. J Clin Invest 2009;119(9): p. 2772-86.

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musculardevelopment.com October 2017

VITAMIN D Vitamin D is a fat-soluble steroid-like vitamin that functions as a prohormone, aiding many different processes such as the absorption and metabolism of calcium and phosphorous— promoting bone health. Vitamin D also has several muscle-promoting properties associated with the ability to boost testosterone levels. A study by Garcia et al.8 uncovered another

ESSENTIAL AMINO ACIDS (EAAS) Many different studies have previously reported that EAAs potently activate mTORstimulated muscle protein synthesis, leading to greater muscle size.10,11 However, a study by Drummond et al.12 demonstrated that EAAs possess the uniquely powerful ability to also decrease genetic expression of myostatin in muscle cells. EAAs decrease myostatin levels by stimulating the production of a class of molecules known as micro-RNA that have the ability to strongly decrease the expression level of speciﬁc genes. The unique ﬁnding in this study was that several micro-RNA molecules were produced in human skeletal muscle following the ingestion of 10 grams of EAAs, which subsequently decreased

SPORT SUPPLEMENT review

By Team MD

RIVALUS™ PROMASIL™

Elite, Multi-Source Protein Blend Anyone who trains consistently and is serious about getting results from pounding iron in the gym knows the importance of abundant and high-quality protein intake. Whether you lift weights to stay ﬁt, healthy and lean, or you are a competitive athlete, you expend more energy than the average person and your body needs additional nutrients to recover from intense physical activity. Protein plays an important role in an active person’s diet, as it helps repair and strengthen muscle tissue, which ultimately leads to new and additional growth and improved performance.

THE POWER OF PROTEINS The amount of protein is only half the story. Proteins come in a many forms, and you have to choose your proteins wisely— in other words, be a savvy protein consumer. You need the right kinds of protein to jump-start your body’s anabolic workings. Sources like whey are ideal around workouts when you want aminos— fast. Casein proteins are better between meals and before bed when slower delivery, over several hours, is preferred. Moderate-release proteins like egg and goat’s milk are easily digested and contain all of the essential amino acids, which makes them great choices most other times. PROMASIL’s elite blend combines fast, intermediate and slowerdigesting sources to deliver the best of all worlds: a single protein powder that is versatile enough for all-day use. Whether you drink your shake in the morning, after workouts or between meals, PROMASIL’s multi-source blend provides broadspectrum amino acid coverage in one convenient package. Used between

s, the time-meals and after workouts, SIL™ helps release blend in PROMAS p nd rebuilding. support muscle repair an g.

8 SUPERIOR PROTEIN N SOURCES PROMASIL™ is an elitee-level g eight protein powder containing g superior sources for immediate, ed amino intermediate and sustained a o ™ packs acid delivery. PROMASIL™ 24 grams of protein per 30-gram g serving— 80 percent puree protein by weight, and the highesst protein percent in its class. The time-released blend is comprissed of:: 1. Whey Hydrolysate 2. Native Whey Isolatee 3. Whey Isolate 4. Whey Concentrate 5. Goat Milk Protein 6. Egg Albumen 7. Native Casein 8. Micellar Casein

POWER YOUR WORK KOUT,, AND YOUR DAY Add 1 scoop of PROMA ASIL™ ™ to a d with 6-8 glass or shaker cup ﬁlled ounces of cold water. Stir or shake for a few seconds until poowder is fully dissolved. For an added treat and extra nutrients to asssist st with t OMASIL™ recovery, try blending PRO with ice cubes, milk (cow’’s,, almond,, cashew, etc.), fresh fruit (bananas and berries work well), peanut butter or peanut butter powders, and/or spices and extracts (e.g., cinnamon, nutmeg, extracts of vanilla or peppermint). PROMASIL™ can be used any time— especially mornings, afternoons or after workouts. For more information, visit rivalus. net

Used between meals and after workouts, the time-release blend in PROMASIL™ helps support muscle repair and rebuilding. 76 MD

PROMASIL™ A premium blend of fast, intermediate and slower-digesting protein sources. • 24 Grams of Elite-Level, Full-Spectrum Protein • 8 Protein Sources • 5.7 Grams of BCAAs • 80% Pure Protein— Highest Protein Percent in its Class • Clean Nutrition Proﬁle (low fat, few carbs) • Made With Real Proteins (no amino spiking) • Rich in Branched-Chain Amino Acids • Little Fat or Sugar • Instantized to Mix Up Quickly, Fully and Easily • No Banned Substances— Safe for Sport

musculardevelopment.com October 2017

SUPPLEMENT performance

By Michael J. Rudolph, Ph.D. Senior Science Editor

Antioxidants Good for Health,

BAD FOR MUSCLE GROWTH Normal cellular function involves metabolic processes, such as the production of energy, that generate all sorts of stress on the cell including the production of very reactive compounds known as reactive oxygen species (ROS). These ROS can wreak havoc on the cell’s molecular machinery, causing irreparable oxidative damage. Moreover, during strenuous exercise the rate of ROS production increases tremendously, primarily due to greater energy demands put on the muscle cell during exercise. In order to mitigate oxidative damage caused by ROS, various antioxidants are utilized that can chemically react with the ROS and prevent them from damaging biomolecules within the body. For instance, the well-known antioxidant vitamin C mitigates many negative effects associated with oxidative damage from ROS by chemically reacting with and inactivating the ROS. Yet beyond the well-documented health beneﬁts associated with antioxidant use, recent evidence shows that consuming antioxidants weakens muscular growth and performance because ROS have also been shown, within certain concentrations, to be useful signaling molecules that enhance muscle function and size.

ROS AND ENHANCED ENERGY IN MUSCLE CELLS

78 MD

ANTIOXIDANT USE, LEADING TO A LOWER LEVEL OF ROS PRODUCTION, SHOULD BE THE MOST BENEFICIAL ENVIRONMENT FOR MUSCLE GROWTH. aerobically produces cellular energy. During exercise, an increased energy demand somewhat overwhelms the mitochondrial energy-producing system, causing an increased production and leakage of ROS from the mitochondria into the cell. These greater ROS levels stimulate the cell to increase the number of mitochondria in the muscle cell1,2 by causing the ampliﬁcation of the protein PGC1alpha. Consequently, PGC1-alpha directly upregulates mitochondrial production. The increase in mitochondrial number allows the mitochondrial system to match the increased energy demands on the cell, which diminishes the further production of ROS. More mitochondria also increases the muscle

cell’s ability to produce energy, which leads to greater muscular performance and growth. Therefore, antioxidant depletion of ROS will prevent this increase in energy production within the muscle cell, reducing optimal muscle function during exercise.

NEGATIVE INFLUENCE OF VITAMINS C AND E Many scientiﬁc reports support the concept that exercise-induced ROS production contributes to exercise-associated muscle adaptations. A common approach in many of these scientiﬁc studies is to get rid of the effects from exercise-induced ROS production in muscle by giving the test

musculardevelopment.com October 2017

PER BERNAL

Exercise increases ROS production, subsequently promoting the expression of speciﬁc proteins within the cell that are able to deal with these highly reactive compounds and their associated oxidative stress. As a result, antioxidant consumption prevents the activation of these important protein molecules, which promote useful adaptations in the body. For instance, antioxidant consumption has been shown to diminish the upregulation of powerful antioxidant enzymes such as the superoxide dismutase, which directly consumes ROS and diminishes the damage associated with ROS. In addition, other proteins that enhance the cell’s ability to diminish ROS-related stress, in alternative ways, are also upregulated by the presence of ROS. These proteins initiate the production of the cellular organelle known as the mitochondrion. The mitochondrion, the well-known powerhouse of the cell,

SUPPLEMENT performance subjects antioxidants. For example, a scientific investigation by Gomez-Cabrera et al.3 concluded that antioxidant supplementation can slow down important training adaptations in human muscle. Specifically, Gomez-Cabrera et al. reported that the administration of the antioxidant vitamin C prevented exerciseinduced expression of PGC-1 alpha in muscle cells, which also disrupted mitochondrial production in muscle. Furthermore, the administration of vitamin C also prevented exercise-induced expression of several antioxidant enzymes in muscle. In another study by Ristow et al.4, 40 people performed a defined exercise regimen for four weeks. All test subjects went to the gym five days a week, where they did 40 minutes of circuit training and 20 minutes of biking. Twenty subjects received 1,000 milligrams of vitamin C and 400 units of vitamin E while the other half received a placebo. The study ultimately demonstrates that high doses of vitamin C and vitamin E alleviate the ability of ROS to generate the production of PGC1-alpha and new mitochondria. As many previous studies have shown that ROS can trigger insulin resistance, Ristow et al. also wanted to investigate whether vitamin C and E consumption could prevent ROS-initiated insulin resistance. Yet

By Michael J. Rudolph, Ph.D. Senior Science Editor

instead of vitamin C and E protecting against insulin resistance, they demonstrated that the antioxidant consumption decreased ROS levels, subsequently decreasing mitochondrial levels. Since mitochondria are the place in the cell where fat is burned, the lower mitochondrial levels repressed the body’s ability to burn body fat, generating greater body fat. Because more body fat leads to insulin insensitivity, the test subjects actually showed a decreased level of insulin signaling. Collectively, these results conclude that ROS production enhances the muscle cell’s ability to produce energy and that antioxidant consumption negatively inﬂuences this augmented capability.

length of recovery necessary to completely recuperate from downhill running. During the study, some of the subjects received one gram of vitamin C for 14 days post-downhill running, while the control group received a placebo. The exercise regimen resulted in delayed onset muscle soreness associated with downhill running and impaired muscle function in both groups, although a delayed recovery was noted in the group supplemented with vitamin C. Because vitamin C has been shown to attenuate ROS production following exercise, the authors concluded that vitamin C supplementation inhibited the recovery of muscle function.

VITAMIN C DELAYS MUSCLE RECOVERY FROM EXERCISE

IGF-1 is known to promote protein synthesis within the muscle cell, promoting muscle hypertrophy.6 Low levels of ROS have been show to positively influence IGF-1 signaling.7 This positive influence on IGF-1 signaling by ROS mainly occurs because ROS can directly inhibit the action of a class of enzymes known as phosphatases— that typically reverse the natural activation of many different signaling cascades, such as the IGF-1-driven protein synthesis pathway. Therefore, ROS inactivation of the phosphatase that turns off IGF-1-driven protein synthesis ultimately generates greater muscle protein synthesis and muscle growth. Interestingly, this study also shows that higher ROS levels inhibit IGF-1 signaling. These results suggest that antioxidant use, leading to a lower level of ROS production, should be the most beneficial environment for muscle growth. In conclusion, correct amounts of ROS present in the cell appear to positively contribute to muscle growth and performance— and just like many other things in life, too much of a good thing can be detrimental. Therefore, a precise antioxidant regimen should produce the optimal amount of ROS within the muscle cell, facilitating muscle size and strength.

Intense weightlifting or exercise stresses the muscle cell, producing muscle damage that requires a substantial recovery period to reestablish muscle function. There is emerging evidence proposing that ROS assist in the recovery process, however all of the details have not been fully established. In order to further the understanding that ROS play in muscle recovery, a study by Close et al.5 investigated the effects of vitamin C supplementation on ROS production and the

CORRECT AMOUNTS OF ROS PRESENT IN THE CELL APPEAR TO POSITIVELY CONTRIBUTE TO MUSCLE GROWTH AND PERFORMANCE— AND JUST LIKE MANY OTHER THINGS IN LIFE, TOO MUCH OF A GOOD THING CAN BE DETRIMENTAL.

ANTIOXIDANTS CAN INHIBIT MUSCLE PROTEIN SYNTHESIS

80 MD

musculardevelopment.com October 2017

GREGORY JAMES

References: 1. Irrcher I, Ljubicic V, et al. Interactions between ROS and AMP kinase activity in the regulation of PGC-1alpha transcription in skeletal muscle cells. Am J Physiol Cell Physiol 2009;296(1): p. C116-23. 2. Jackson MJ. Skeletal muscle aging: role of reactive oxygen species. Crit Care Med 2009;37(10 Suppl): p. S368-71. 3. Gomez-Cabrera MC, et al. Oral administration of vitamin C decreases muscle mitochondrial biogenesis and hampers training-induced adaptations in endurance performance. Am J Clin Nutr 2008;87(1): p. 142-9. 4. Ristow M, et al. Antioxidants prevent health-promoting effects of physical exercise in humans. Proc Natl Acad Sci U S A, 2009;106(21): p. 8665-70. 5. Close GL, et al. Ascorbic acid supplementation does not attenuate post-exercise muscle soreness following muscledamaging exercise but may delay the recovery process. Br J Nutr 2006;95(5): p. 976-81. 6. Louis M, et al. Creatine increases IGF-1 and myogenic regulatory factor mRNA in C(2)C(12) cells. FEBS Lett, 2004;557(1-3): p. 243-7. 7. Papaconstantinou J. Insulin/IGF-1 and ROS signaling pathway cross-talk in aging and longevity determination. Mol Cell Endocrinol 2009;299(1): p. 89-100.

SPORT SUPPLEMENT review

By Team MD

DYMATIZE® ISO100

Ultrapure, Super Fast Digesting and Absorbing y Protein Isolate Hydrolyzed 100% Whey Finding the right workout partner can be a tough ngth. call. You want gains in muscle size and streng What’s needed is something that will ignite serious eferably, training for real results that you can see. Pref y you want a partner that doesn’t talk too mucch. It’s not cool if you need a spot on the ﬂat bench press and you expect someone to have your back, but he’s yapping away or on his iPhone. Where does that leave you? Crunch. d Dymatize® has the solution to the age-old search for gains and a training buddy that’s not too m chatty— ISO100®. Quite simply, ISO100® is musclebuilding fuel— and your perfect workout parrtner ght to build the kind of size that you never thoug no possible. Loaded with muscle-building amin acids, ISO100® can support even the most seerious resistance-training programs.

ISO100® Muscle-Building Fuel • Hydrolyzed 100% Whey Protein Isolate • Fast Digesting and Absorbing avors • Available in 12 Different and Amazing Fla • Proven Amounts of Protein and BCAAs in Every y Serving • Great Before, During or After Workouts • Only 2 Grams or Less of Carbohydrates • Banned Substance Tested • Gluten Free Quality, Taste and Purity urity Known worldwide for quality, taste and pu ty, ISO100® is produced to the highest quality standards of Dymatize®. ISO100® is formulated using a cross-flow micro-filtration, multi-step purifification process that preserves important musclebuilding protein fractions while removing exccess carbohydrates, fat, lactose and cholesterol. ISO100 ISO 00® is made with pre-hydrolyzed protein sourcess to ensure fast digestion and absorption.

DELICIOUS NEW FLAVORS Dymatize® recently launched two new ﬂavors of ISO100® – Peanut Butter and Chocolate Peanut Butter— and they are quickly becoming among the favorites. ISO100® is available in 10 other amazing ﬂavors, offering a smorgasbord of muscle building: Birthday Cake, Chocolate Coconut, Cinnamon Bun, Cookies and Cream, Fudge Brownie, Gourmet Chocolate, Gourmet Vanilla, Orange Dreamsicle, Smooth Banana and Strawberry.

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THE PEOPLE’S FAVORITE ISO100® has been named Isolate Protein of the year four years in a row by fans at Bodybuilding. com. ISO100® is a favorite to win again this year, and ﬁnal results should be announced very soon. And speaking of people, use a spotter when you train, especially for heavy or advanced lifts. Be safe in the gym and train smart with ISO100®. For more information, visit dymatize.com

ISO100®

Typical Amounts Per Serving: 25 Grams of Protein 5.5 Grams of BCAAs 0 Lactose 0 Fat

musculardevelopment.com October 2017

MUSCLE GROWTH update

86 MD

reality is that over time, the repetitive use of these drugs will break your body down— causing a plethora of diseases that will most deﬁnitely result in premature death.

THE PERILS OF ANABOLIC STEROID USE The most heavily consumed PED is the anabolic steroid. Elite bodybuilders have been using this form of PED to build muscle mass and strength for quite some time now.3 In fact, the use of anabolic steroids has likely increased over time, as one study investigating the use of PEDs by competitive bodybuilders showed that 77 percent of the respondents reported using anabolic steroids. While anabolic steroid use is very

THE USE OF INSULIN AS A PED CAN KILL YOU, AND KILL YOU QUICKLY— UNLIKE ANABOLIC STEROIDS OR GH, WHICH TEND TO CAUSE PREMATURE DEATH MORE GRADUALLY.

high among top-level bodybuilders, the truth is the vast majority of PED users are not elite bodybuilders or athletes, but rather individuals focused on simply wanting to look leaner and more muscular. The reason for the widespread consumption of anabolic steroids is that they do, indeed, potently stimulate muscle growth and strength. The primary anabolic effect from anabolic steroids is caused by cranking up the synthesis of certain protein molecules within the muscle cell that trigger muscle growth and strength. For instance, one of the target proteins synthesized in response to anabolic steroid use is the muscle protein follistatin, which directly blocks the negative effects of the muscle-depleting molecule myostatin, ultimately generating a substantial amount of muscle growth.4 Of course, the positive inﬂuence on muscle growth from anabolic steroid use does not come without negative side effects, as anabolic steroids also trigger protein synthesis in non-muscle cells, such as the prostate— which promotes the unwanted enlargement of the prostate gland, increasing the chance for prostate cancer. Anabolic steroids have also been shown to dramatically impair cardiac function by

musculardevelopment.com October 2017

PER BERNAL PHOTOGRAPHY

The ability to sculpt a larger, more muscular physique can provide a unique sense of euphoria unlike anything else on the planet. Because of the incredible feeling of satisfaction and achievement associated with getting huge, many individuals will do almost anything to get bigger, including the use of performance-enhancing drugs (PEDs). And they’ll use PEDs despite the fact that many of these drugs can have an extremely negative impact on overall health, including premature death. In fact, one might even say that many who use PEDs are quite literally DYING TO GET BIG! A primary cause for the increased health risks associated with the contemporary use of PEDs has to do with the simultaneous use of many different types of PEDs that will wreak havoc on the body, producing poor health, thus increasing the odds for premature death. The standard cocktail of PEDs consumed today usually includes heavy doses of different kinds of anabolic steroids in combination with other powerful anabolic agents, such as human growth hormone (GH) and insulin.1,2 While this mix of PEDs may improve your physique in the short term without manifesting disease, making you believe that they are harmless, the harsh

By Michael J. Rudolph, Ph.D. Senior Science Editor

pathologically increasing cardiac muscle hypertrophy, which decreases the capacity of the heart to pump blood throughout the body.5,6 In addition to the undesirable effects of anabolic steroids on the function of cardiac tissue, they also (especially the 17 alphaalkylated anabolic steroids like anadrol7) reduce the levels of high-density lipoprotein cholesterol (the “good cholesterol”) while increasing low-density lipoprotein cholesterol levels (the “bad cholesterol”), which is a well-established proﬁle for developing cardiovascular disease.8,9 As if the aforementioned side effects are not enough, a few additional, yet less severe, adverse health effects also seen in anabolic steroid users include infertility, gynecomastia, sexual dysfunction, acne and testicular atrophy, which altogether further stress the considerable danger associated with the use of these incredibly powerful drugs.

GH use would deter, if not completely stop, the use of this drug just to get bigger muscles. Regrettably, that has not been the case. In fact, the shocking reality is that instead of discouraging the use of GH, this knowledge has actually led to the use of additional drugs, such as metformin, to mitigate some of the ailments associated with GH use such as insulin resistance and diabetes. Metformin is able to minimize the increase in blood sugar due to insulin resistance by suppressing the production of glucose by the liver, while also restoring the insulin-signaling response to some degree. Naturally, trying to prevent an adverse side effect from the use of one drug by consuming another drug without the advice of a physician is extraordinarily dangerous, and should be completely avoided.

GH INDUCES INSULIN RESISTANCE, RESULTING IN THE USE OF MORE DRUGS The second most common PED that has also been used for an extensive period of time by those dying to get big is human growth hormone (GH). Human growth hormone is a protein molecule secreted by the anterior pituitary gland that functions by binding to the growth hormone receptor found on the cell surface of many different organs and tissues within the body. The binding of GH to the receptor triggers biochemicalsignaling cascades that powerfully stimulate an anabolic environment that supports greater muscle growth while also promoting fat loss. One of the primary ways that GH triggers muscle growth is by binding to growth hormone receptors on liver cells, stimulating the production of the insulinlike growth factor 1 (IGF-1), which stimulates muscle growth by increasing muscle cell protein synthesis levels and therefore muscle growth.10 To date, there have been no systematic studies of the adverse effects of GH use. So, much of the information about the potential adverse effects from GH use in the supraphysiologic range has been deduced from studies of patients with acromegaly, a disease caused by excessive GH production resulting in abnormal growth of the hands, feet and face. The high GH levels in these patients also typically leads to hypertension, congestive heart failure, cardiomyopathy, increased insulin resistance, diabetes and even increased mortality.11 So, one might conclude that all of these negative health effects associated with

88 MD

INSULIN AND CANCER So, it’s pretty clear that using anabolic steroids and/or GH comes with some considerable health risks. Well, those risks are nothing compared to the potential adverse effects triggered from insulin use. In short, the use of insulin as a PED can kill you, and kill you quickly— unlike anabolic steroids or GH, which tend to cause premature death more gradually. This is because one of insulin’s primary functions is to shuttle sugar from the blood into the cell, effectively lowering blood sugar levels. Overstimulating this function by using exogenous insulin can rapidly cause the uptake of too much glucose from the blood— dangerously lowering blood sugar, which can cause many health issues including death. Insulin also strongly stimulates muscle growth by binding to the insulin receptor, which increases the level of muscle cell protein synthesis and therefore muscle growth. However, insulin also stimulates cell division by activating another signaling pathway known as the mitogen-activating

protein kinase (MAPK) pathway.12 Insulin activation of this pathway could cause excessive cell division, promoting the progression of certain types of cancers. In closing, the simultaneous use of hefty doses of many types of available PEDs to boost muscle size and strength will most deﬁnitely produce long-term health problems that have been identiﬁed by modern medicine, yet will predictably reduce the average life span of most, if not all, users of these drugs. Understanding this information should certainly bring up a rather simple, yet straightforward question: Is it really worth dying to get big?

References: 1. Brennan BP, et al. Human growth hormone abuse in male weightlifters. Am J Addict 2011;20(1): p. 9-13. 2. Ip EJ, et al. Weightlifting’s risky new trend: a case series of 41 insulin users. Curr Sports Med Rep 2012;11(4): p. 176-9. 3. Hartgens F and Kuipers H. Effects of androgenicanabolic steroids in athletes. Sports Med 2004;34(8): p. 513-54. 4. Braga M, et al. Testosterone inhibits transforming growth factor-beta signaling during myogenic differentiation and proliferation of mouse satellite cells: potential role of follistatin in mediating testosterone action. Mol Cell Endocrinol 2012;350(1): p. 39-52. 5. Krieg A, et al. Cardiac tissue Doppler in steroid users. Int J Sports Med 2007;28(8): p. 638-43. 6. Montisci R, et al. Early myocardial dysfunction after chronic use of anabolic androgenic steroids: combined pulsed-wave tissue Doppler imaging and ultrasonic integrated backscatter cyclic variations analysis. J Am Soc Echocardiogr 2010;23(5): p. 516-22. 7. Thompson PD, et al. Contrasting effects of testosterone and stanozolol on serum lipoprotein levels. Jama 1989;261(8): p. 1165-8. 8. Hartgens F, et al. Effects of androgenic-anabolic steroids on apolipoproteins and lipoprotein (a). Br J Sports Med 2004;38(3): p. 253-9. 9. Grundy SM, et al. Implications of recent clinical trials for the National Cholesterol Education Program Adult Treatment Panel III guidelines. Circulation 2004;110(2): p. 227-39. 10. Schiaffino S and Mammucari C. Regulation of skeletal muscle growth by the IGF-1-Akt/PKB pathway: insights from genetic models. Skelet Muscle 2002;1(1): p. 4. 11.Wass J, Trainer P and Korbonits M. Oxford Textbook on endocrinology and diabetes. 1994 (2nd ed.): p. 197-209. 12. Kayali AG, Austin DA and Webster NJ. Stimulation of MAPK cascades by insulin and osmotic shock: lack of an involvement of p38 mitogen-activated protein kinase in glucose transport in 3T3-L1 adipocytes. Diabetes 2000;49(11): p. 1783-93.

musculardevelopment.com October 2017

SPORTS SUPPLEMENT Review

By Team MD

A BIGGER, LEANER PHYSIQUE

WITH BCAAS

Building a bigger, leaner, healthier and ﬁt physique is a goal that millions aspire to, but only some ever realize. The key is to unlock your inner potential with the optimal nutrients and rest, while concurrently staying disciplined, dedicated and consistent with your exercise program. The nutritional component often proves to be the greatest challenge for many. Meal prep is time-consuming, counting macros can be tedious, and no one wants their social life to be dictated by what they can or can’t eat. However, without the proper nutritional support, athletes lack energy and focus, feel sluggish in the gym and throughout the day, and are not supplying their bodies with the nutrients necessary for recovery. All of these factors lead to a physique that is less than optimal. The real secret to unlocking your physical potential and reaching a higher level of performance is the combination of training, nutrition and supplementation. While supplements are not required to succeed, they can provide beneﬁts that are particularly helpful for athletes. Branchedchain amino acids (BCAAs), for example, help prevent muscle loss, build lean muscle and accelerate recovery. Especially compared to sugary sports drinks, BCAAs are the obvious hydration choice for any athlete watching what they put in their body. Many products that claim to provide the energy you need before your workout contain empty, ambiguous ingredients that can derail your nutrition plan and leave you feeling jittery or with the shakes. Luckily, if you’re looking for a clean energy boost from a supplement that actually contributes to your success, there’s a new guy in town: BEST BCAA™ w/ ENERGY. This new energy-boosting recovery drink from BPI Sports is an all-in-one muscle-building and recovery formula with a little added kick of nutrients to help increase performance, endurance and focus. The all-inclusive supplement contains peptide-linked branchedchain aminos to help promote lean muscle building and recovery, while also providing a boost in energy, focus and performance.

STATE-OF-THE-ART TECHNOLOGY BEST BCAA™ w/ ENERGY combines the same Oligopeptide-Enzymatic Technology

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GPC to boost energy and improve mental cognition. The amount of caffeine in BEST BCAA™ w/ ENERGY is equivalent to one cup of coffee, so it’s great to take in the middle of the day for a quick refresh or used as a pre-workout for those that aren’t into heavily stimulated products.

INGREDIENT BREAKDOWN

BEST BCAA™ w/ ENERGY May Help: • Promote lean muscle • Increase energy and focus • Boost performance and endurance Best if taken midday or pre-workout BCAAs found in the popular BEST BCAA™. This state-of-the-art technology helps bind aminos together so that they can be more easily transported into the muscle. This results in faster absorption rates and more efficiency. Peptide-linked BCAAs provide a much more efficient and faster absorption rate than your ordinary free-form aminos. They ensure that you are reaping the beneﬁts of each scoop.

MORE ENERGY, FOCUS AND ENDURANCE BEST BCAA™ w/ ENERGY is enhanced with a blend of ingredients to help promote more energy, focus and endurance. Citrulline, for example, helps provide more oxygen for both your muscles and brain, allowing for greater muscle pumps and added awareness and focus. The BEST ENERGY BLEND contains key ingredients like caffeine anhydrous and Alpha

Let’s take a closer look at the potent ingredients in BEST BCAA™ w/ ENERGY that can help you promote lean muscle, increase energy and focus, and boost performance and endurance: • Branched-Chain Amino Acids (BCAAs) – The BCAAs leucine, isoleucine and valine help improve muscle recovery, lean muscle building, promote athletic performance and increase protein synthesis. • Citrulline – Citrulline improves blood ﬂow to increase nitric oxide levels and muscle pumps, to promote endurance and performance. • Tyrosine – Tyrosine is a non-essential amino acid that is an important component in the production of several important brain chemicals including epinephrine, norepinephrine and dopamine. • Green Tea – This natural source of caffeine provides a smooth, clean burst of energy and focus. • Caffeine Anhydrous – Caffeine anhydrous provides you with long-lasting energy paired with enhanced focus and alertness. • Alpha GPC – Alpha GPC is an advanced nootropic (also known as a “smart drug” or cognitive enhancer), and is the most effective source of choline. Choline increases acetylcholine in the brain, which is responsible for every cognitive function.

TAKE YOUR WORKOUTS TO NEW LEVELS Just 1 scoop of BEST BCAA™ w/ ENERGY can help you take your workouts and physique to new levels. Plus, it comes in four delicious ﬂavors: Sour Candy, Rainbow Ice, Watermelon Ice and Blueberry Lemonade. Increased muscle, energy and focus have never come in a more effective or appealing package.

For more information, please visit bpisports.com MD 91

All the

How Regan Grimes Crafts Superior Delts A NEW YOUNG GUN RISES Just a few months ago, Regan Grimes was a 24-year-old rookie who had yet to prove himself on a pro stage. Before the summer of 2017 was even over, the young Canadian had placed second, ﬁfth and sixth in three IFBB events, ﬁrmly establishing himself as a young man who genuinely belonged up there with the established veterans. “I really wanted to qualify for the Olympia,” he says. “And if there had been another show to get points at, I would have done it.”

At 6 feet tall and 240 pounds onstage, Regan isn’t one of the larger men in open bodybuilding— but he does have one of the most aesthetic, proportionate physiques. Part of what earned him a first callout in all three of his first pro shows is his stunning X-frame: wide shoulders and upper back, a waist you would expect to see on a Men’s Physique pro, and flaring quads. Photographer Jason Breeze caught up with Regan at the gym he owns, FlexPlex Muscle and Fitness in London, Ontario as he demonstrated what he does for his sensational shoulders.

B Y R O N H A R R I S , P H O T O G R A P H Y B Y JA S O N B R E E Z E 92 MD

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BENT DUMBBELL RAISES Unlike far too many bodybuilders, Regan makes his posterior deltoids a priority. Not only does he train them ﬁrst on shoulder day, but he also devotes a full three exercises to them. He sits on a ﬂat bench with his torso leaning forward about 70 degrees, and thinks about driving the resistance back with his elbows rather than his hands. “With any exercise, I’m always looking for that sweet spot where I feel the target muscle being recruited fully,” he explains.

REAR DELT MACHINE In addition to dumbbells, Grimes also includes the machine version of lateral raises for the rear delts in nearly all his workouts. Note that he does not grip the handles as most do. Instead, he has his hands rotated inward and is pushing the movement arms away using the heels of his hands as lever points. “I tried these one day a while back, and immediately felt greater tension on my rear delts than I did using a standard grip,” he notes.

Regan isn’t one of the larger men in open bodybuilding— but he does have one of the most aesthetic, proportionate physiques. Part of what earned him a ﬁrst callout in all three of his ﬁrst pro shows is his stunning X-frame. 94 MD

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ROPE FACE PULLS Rope pulls for rear delts are nothing terribly novel, but Regan has created a spinoff on the standard performance technique that you will all want to try out. He does them in three stages of six reps each: six reps pulled to shoulder level, six reps to nose level, and six reps over his head. “The lowest pulls hit my rear delts and traps, the middle ones get the rear and side delts, and I feel the highest pulls in the entire shoulder.” These make the perfect follow-up to rear laterals, as they allow the biceps and traps to step in and assist in driving the rear delts into total exhaustion.

REGAN’S TOP 3 TIPS FOR YOUR BEST DELTS

TRAINING SPLIT Day 1: Day 2: Day 3: Day 4: Day 5: Day 6

Chest, front and medial deltoids and triceps Back, rear deltoids and biceps Legs Chest, front and medial deltoids and triceps Back, rear deltoids and biceps OFF

SHOULDER ROUTINE Bent Dumbbell Laterals Rear Delt Machine Rope Face Pulls Seated or standing Dumbbell Lateral Raises Barbell Upright Rows Barbell Front Raises Seated Barbell Military Press

4 x 12-15 4 x 12-15 4 x 6, 6, 6 4 x 12-15 4 x 12-15 4 x 12-15 4 x 12-15

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1. FORM AND FEEL ARE KEY “You need to make sure your form is always good enough to squeeze and contract the muscles. That and keeping tension on the delts is what makes them grow.” 2. KNOW WHEN TO GO HEAVY “Compound movements like presses are meant to be trained heavy, and obviously you can’t focus as much on contractions with those. When it comes to various lateral raises, use a bit less weight and focus more on quality contractions on every rep.” 3. PRIORITIZE REAR DELTS “The rear delts need to be maximally developed to get that round, 3-D look from every angle. Like a lot of guys, I used to neglect mine, and it showed. I started making them a priority, and training them ﬁrst on shoulder day. I saw immediate improvement.” MD 95

DUMBBELL LATERAL RAISES This is yet another shoulder-training staple that Regan has added his own unique twist to. Though on paper, it looks as if he merely does a standard four sets of 12-15 reps, in reality, it’s a two-stage set with two distinct movements. The ﬁrst six to eight reps are done as typical lateral raises. He begins with the ‘bells at the sides of his thighs, raising them up by leading with his elbows, and emphasizing the contraction by tipping his hands down toward his body as if pouring water out of pitchers. Close to failure at that point, he moves the dumbbells in front of his thighs, palms facing his body, and performs a motion somewhere between an upright row and a lateral raise. “I saw someone doing that hybrid upright row/ lateral raise years ago on YouTube, and found it really nailed my side delts,” he explains. “I’ve been doing them ever since.”

BARBELL UPRIGHT ROWS Though he did a sort of upright row with dumbbells, Regan also likes to perform barbell upright rows. Once more, he breaks the exercise down into two variations, and does two sets of each. For the ﬁrst two, he uses a grip just outside of shoulder width, which targets his medial delts. For the ﬁnal two sets, he brings his grip in closer to include the traps, which he also considers part of the shoulder complex. For both styles, he keeps the bar close to his body and his elbows high at all times.

MACHINE LATERAL RAISES It’s rare that I make note of any particular brand of machine, but in this case, it’s appropriate to do so. Regan handpicked each piece of equipment in his gym, and intentionally sought out this standing lateral raise machine by Icarian, out of production for roughly 20 years to the best of my knowledge. I’ve personally trained at certain out-of-the-way gyms on shoulder day speciﬁcally because they had this machine, and Regan is also a fan. “It just has a great feel, very different from all the seated lateral raise pieces I’ve ever used,” he says. “I can also face sideways and use it for lateral raises, too.”

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BARBELL FRONT RAISES

“I want to be able to train hard and keep improving for as long as possible, so I try to be smart about it. I go as heavy as I can, but always with good form and never for low reps.”

Because the front delts get thrashed whenever we do any type of press for the shoulders or chest, there is a school of thought that says there is no need to do any direct work for them. Regan doesn’t subscribe to that theory. “If you really want them to pop, and see nice, clean separation between your front and side delts, you have to train them,” he explains. His exercise of choice is the barbell front raise. You will note that he doesn’t just bring the bar up to chest level as most do. Grimes goes up to his forehead, as he feels this represents a more complete range of motion. “I’m also careful to control the negative, instead of just letting it drop down and bounce out of the bottom,” he tells us. “Doing it that way puts very little tension on the front delts.” Don’t worry about going heavy unless you can maintain that tension.

COMPLETE CONTEST HISTORY 2012 UFE Championships 2014 CBBF Mississauga Luchka O’Brien Classic 2014 CBBF Ontario Provincials 2015 CBBF Canadian Championships 2016 IFBB Arnold Amateur (Ohio) 2016 IFBB Arnold Amateur Brasil 2017 IFBB Chicago Pro 2017 IFBB Vancouver Pro 2017 IFBB Tampa Pro

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Winner, Fitness Model, Men’s Middleweight; Second, Junior Men Junior Winner, Men’s Heavyweight and Overall Second, Junior Heavyweight; Second, Men’s Heavyweight Second, Junior Men; Sixth, Men’s Heavyweight Second, Super Heavyweight Super Heayyweight and Overall Fifth Place Second Place Sixth Place

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OVERHEAD PRESS He used a machine for this photo shoot, but usually Regan likes to do his seated military presses with a barbell, lowering the bar to chin level and pressing until just before full lockout. “I avoid locking out because once again, that takes tension off the delts, and tension is always what I’m after.” Doing presses last in the workout means less weight is possible, but it also means less weight is needed. “I know I’m young, but I’m already conscious of trying to preserve my joints and tendons as much as I can,” he tells us. “I want to be able to train hard and keep improving for as long as possible, so I try to be smart about it. I go as heavy as I can, but always with good form and never for low reps.”

REGAN GRIMES’ BPI STACK Best BCAA™ w/ Energy – morning in place of coffee BAM! ™ & Best Creatine™ – preworkout Best BCAA™ – intra-workout Best Protein™ S’mores – post-workout

For more information on BPI supplements, please visit bpisports.com

98 MD

TAKE WHAT HE’S LEARNED AND BUILD YOUR OWN BOULDERS Regan Grimes seems wise beyond his years in some ways, but it’s only because he’s already made the usual beginner mistakes. “I used to worry way too much about going as heavy as I could on everything,” he says. “Luckily, I realized I was headed down a path where I would get hurt sooner or later. I watched a lot of training videos on YouTube and saw that controlling the movement, doing more reps and going for a great feeling and pump in the muscle would give me much better results than heaving a ton of weights around.” He’s also experimented and adapted several exercises to be more effective, as we saw. Whether you’re a young man like Regan, or old enough to be his father like me, there are deﬁnitely aspects of his shoulder training we can all implement into our own workouts. And when it comes to the delts, just about all of us could stand to make some nice new gains!

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ADVERTORIAL

BREAKDOWN

ADVERTORIAL

MUSCLE BUILDING

Muscle tissue is made of protein, and protein is made up of amino acids. Therefore, it should come as no surprise that muscle growth is essentially just the process of combining amino acids. However, BCAAs take their role in muscle building one step further. Research has shown that BCAAs, and particularly leucine, increase

muscle growth by directly stimulating muscle protein synthesis. Leucine acts almost like a key that signals the body to begin stringing amino acids together to create muscle protein. Therefore, supplementing with BCAAs can help boost your eﬀorts in the gym and help you see results. If your goal is to build muscle, take BCAAs during and/or after your workout.* †

RECOVERY

As the building blocks of muscle, BCAAs are critical for the maintenance and repair of muscle tissue. They help you maintain the muscle you already have by acting as an energy source for your muscles. Unlike most aminos that are metabolized in the liver, BCAAs are metabolized in skeletal muscle. As you deplete glucose during rigorous exercise, your body is quickly able to break down the amino acids for energy, eﬀectively preventing muscle catabolism. Studies suggest that this may help decrease delayed-onset muscle soreness (DOMS).* †

PERFORMANCE Aside from their muscle-building and recovery beneﬁts, research shows BCAAs can also improve performance. Taking them before your workout allows your body to utilize the supplement for fuel (energy) and repair during the exercise, which helps increase strength and endurance. Mix them in with your pre-workout or sip on them up to 30 minutes into your workout for the best results.* †

BREAKDOWN

WEIGHT LOSS

The recovery benefits of BCAAs also apply to weight loss. On a cut, particularly a cut centered around a low-carb diet, your body is being deprived of its primary energy source: glucose. When searching for alternative fuel, the body often turns to protein, resulting in the loss of muscle. As we explained, BCAAs can help prevent this muscle catabolism by providing an alternative energy source for your body. Therefore, even as you lose fat, you will preserve the muscle you have. Lean muscle is your metabolic engine – you don’t want to lose it! Take advantage of this benefit by supplementing with BCAAs before and during your workout. They are particularly beneficial for weight loss if taken before fasted cardio.* †

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YOUNG GUNS 2017

The Next Generation of Superstars Is Rising here were a few years where the future of our sport seemed to be in jeopardy, as the athletes were aging. The top pros were getting older on average year by year, as was the average age men were earning their pro cards. It’s always held true that the youth is the future. Without an infusion of fresh young blood, bodybuilding was destined to go the way of the Dodo birds and the dinosaurs, something that later generations would note as a curious pastime of their ancestors. Then, hallelujah, the trend began to reverse itself. Whereas men had been turning pro at 35 or even 40 for some time, all of a sudden, we were witnessing young bucks of 25, 24, even 21 years old earning pro status and swelling the IFBB ranks. Simply being a pro means very little, of course. Being competitive with the very elite in the sport is the mark of a viable pro, and several of this new group of Young Guns have already tested their mettle and proven their worth. Let’s look at a few of today’s best.

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LEFT TOP AND BOTTOM: JASON BREEZE; TOP RIGHT: GREGORY JAMES; BOTTOM RIGHT: MICHAEL NEVEUX

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YOUNG GUNS 2017 Zane Watson 28-year-old Canadian Zane Watson was hardly a blip on my radar before this spring, even though the 212 pro had scored a win at the 2015 Toronto Pro. Going into the Arnold Classic, the three men I was expecting to make major impacts in the 212 portion of the competition were veterans Jose Raymond and David Henry, and the new sensation from Kuwait, Ahmad Ashkanani. But when that division took the stage, I and much of the audience realized we had been ignoring a serious talent. His overall shape, balance and symmetry were breathtaking, as was his classic posing style. Further, he had perhaps the best legs in the class as well as condition that rivaled eventual ﬁrst- and second-place men Ahmad and David. Arnold Schwarzenegger himself only got up once from his seat to take a Snapchat during the 212, and it was of Zane’s posing routine. Even being one of the taller 212s at just under 5’8”, and bearing in mind that Watson still needs better arms and improvements in his back before advancing to the next level, it’s clear to see that his future in the sport is bright. Showing wisdom and maturity, he opted to shut it down after Columbus rather than keep pushing to qualify for the Olympia. “I know if I do more shows and qualify for the Olympia, my body will be exhausted and I won’t have made any improvements,” he explained. “I’m not going to the Olympia to place eighth. I would have to be at 140 percent of my best, and the top guys would all have to be at 80 percent of theirs, for me to win— and they won’t be!”

JASON BREEZE

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YOUNG GUNS 2017

Arnold Schwarzenegger himself only got up once from his seat to take a Snapchat during the Arnold Classic, and it was of Zaneâ&#x20AC;&#x2122;s posing routine.

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YOUNG GUNS 2017 Cody Montgomery Cody will forever go down in the record books as the only young man to have won the NPC Teenage Nationals three times, and it’s highly unlikely anyone will break that record. They would have to win it the first time at age 16 to do so! Many wrote Cody off as one of many teen sensations who would never amount to much beyond that, but they were all proven wrong at the 2015 USA Championships. Once again, Montgomery made history by becoming the youngest man to ever win the overall at an IFBB pro qualifier in America, achieving that feat while still 20, days away from turning 21. Having competed every year for the five years prior, Cody jumped right into the mix in 2016 by entering the Arnold Classic, widely regarded as the second-toughest event after the Mr. Olympia. It was a bold move, and Cody could manage only a 10th place in a stacked lineup that included Kai Greene in his third win, Cedric McMillan, Josh Lenartowicz, Justin Compton and Branch Warren, among other formidable adversaries. The verdict was that Cody had excellent shape, balance and condition, but still needed additional mass to compete against the larger men of the IFBB. Now living in Florida with his girlfriend Lindsay, the Blackstone Labs athlete has been hard at work packing on size since then. He’s also started a family, as he became a father to son Brax on July 5 of this year. Congratulations to Cody, and we can’t wait to see him on stage again, bigger and better!

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YOUNG GUNS 2017

MICHAEL NEVEUX

Many wrote Cody off as one of many teen sensations who would never amount to much beyond that, but they were all proven wrong at the 2015 USA Championships.

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YOUNG GUNS 2017 Chris Bumstead While many looked at the introduction of the Classic Physique division last year as a boon to the sport, the fact that its ﬁrst Olympia champion, Danny Hester, was 47 years old, didn’t exactly jibe with the concept of a fresh new addition. Canada’s Chris Bumstead and MHP athlete turned pro at the end of last summer at the IFBB North American Championships at the age of 21. Knowing he would need to gain substantially more mass to be competitive as an open bodybuilder at 6 feet (as in 30 pounds minimum), and unwilling to risk blowing out his tiny midsection that allowed for an extreme vacuum even in front double biceps and front lat spread poses, Chris decided to pursue the new Classic Physique division and see how he did. Was it a wise choice? Considering that he has won both contests he’s entered thus far, the Pittsburgh and Toronto Pro shows, I would say yes! Chris has the type of structure and shape Classic was created to showcase: wide clavicles, narrow hips and waist, sweeping quads and graceful yet rugged presentation. We will watch him grow, improve and mature just as the Classic Physique division will over the coming years.

108 MD

JASON BREEZE

Chris has the type of structure and shape Classic was created to showcase: wide clavicles, narrow hips and waist, sweeping quads and graceful yet rugged presentation.

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YOUNG GUNS 2017 Sadik Hadzovic Last but not least is the man who went from a two-time runner-up in Men’s Physique at the Olympia directly into a top-three spot in Vegas at the premiere Classic Physique Olympia, Sadik Hadzovic. We’d seen the Long Islander by way of Bosnia and Herzegovina in board shorts for three seasons as a pro, and there was no doubt he possessed one of the most dramatic V-tapers in the game, wide melon delts and wingspan back tapering down to a waist that should be much too small for a man who’s 200 pounds shredded. Little did we know he also had some wheels hidden under the long shorts, because he always included intense weight training for his legs year-round in his training. “What most people don’t understand is just how powerfully leg training stimulates your metabolism and burns fat,” he tells us. “If you neglect leg training regardless of your physique goals, you will be hindering your fat-burning efforts.” Once Sadik decided to try out the new division, he stepped up his leg training to build the necessary mass. He’s just as natural hitting poses in Classic as he was doing quarterturns, and came out of the box with a roar by placing third at the Olympia behind champion Danny Hester and runner-up Arash Rahbar. Sadik, a Team GAT athlete, has nearly 2 million followers on Instagram, and another 1.7 million on Facebook. On his social media, he’s been sharing his quest since then to improve his overall mass and proportions with the goal of taking that Olympia Classic Physique title this year, and photos and videos made it quite clear that he was bringing a totally different physique for 2017.

We’d seen the Long Islander by way of Bosnia and Herzegovina in board shorts for three seasons as a pro, and there was no doubt he possessed one of the most dramatic V-tapers in the game. 110 MD

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GREGORY JAMES

YOUNG GUNS 2017

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ONE CHAMPION DEREK HAS DRAWN TREMENDOUS INSPIRATION FROM, AND HAS TRIED TO MODEL HIMSELF AFTER, IS FOUR-TIME MR. OLYMPIA JAY CUTLER. “I WATCHED ALL HIS DVDS AND STUDIED HOW HE TRAINED, THE MOTION AND THE TIME UNDER TENSION,” HE SAYS. “BUT I ALSO FOCUSED ON HOW HE CARRIED HIMSELF, HOW HE COMMUNICATED, JUST HOW EVERY ASPECT WAS HANDLED LIKE A PROFESSIONAL.”

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How 24-year-old Derek Lunsford Went From Amateur to Tampa Pro 212 Champ in 1 Week BY RON HARRIS PHOTOS BY JOHN HAWLEY AT THE TAMPA PRO A ST STORY RY ST STRAIGHT AIGH OUT OF A MOVIE I wouldn’t eexactly ctly sa say Derek Lunsford was an “unknown” unknow head heading g into the 2017 NPC PC Champi hips. In 2015, 15, he had w tional welterweight class. ss. USA Championships. won the N NPC Junior Nationals Last year, he moved up to middleweight and won the overall at the Junior Nationals before taking runner-up at the USA. I certainly had only a vague idea of who Derek was until the light heavyweights took the stage in the Artemus W. Ham Hall on the University of Nevada, Las Vegas (UNLV) campus. Immediately, he stood out from the rest. With his superior thickness, X-frame structure and round muscle shapes, Lunsford looked like a pro among amateurs. All he had to do to get that IFBB pro card was win his class, but he also swept the overall. Seven days later, I found myself covering the Tampa Pro, and once again watched Derek’s hand held high in victory— only this time, as the last man standing in the 16-man lineup of 212 pros. At 24, Lunsford was the youngest, and obviously the least experienced. Neither fact mattered. In the end, he was just that good.

THE TITAN FROM TERRE HAUTE Growing up in Indiana, Derek was always the hardest-working kid on the baseball, soccer and basketball teams, but he lacked the natural athletic talent to excel in any of those. It wasn’t until he discovered wrestling in high school that he found something where his efforts paid off. “It’s not so different from bodybuilding,” he explains. “It’s an individual sport, and the harder you work and the more consistent you are, the better you will be.” Lunsford made it to national-level competition in high school, and earned an athletic scholarship to college. But it soon became clear to him that he had reached the pinnacle. “I knew I wasn’t good enough to go to the Olympics; those guys were just on another level.”

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At 150 pounds, Derek decided he might as well at least continue weight training, which he had come to enjoy. Though a couple of people had pointed out his potential for bodybuilding, it didn’t register to him that ﬂexing was in his future That all changed one day when he was sitting in his car before heading into the gym on a leg day, and feeling more like starting the car back up and heading home. “I looked up ‘Bodybuilding Motivation’ for one of those videos, and the one I watched had Flex Lewis in it,” he tells us. “I really had no idea who he was, but right then and there I said, I want to look like that, and I’m going to look like that.” Derek, bursting with newfound purpose, marched into the gym and announced to the group of older, larger men that he was going to be a bodybuilder!

GAINS BEYOND BELIEF That day was just over four years ago as you read this, but it turned out that bodybuilding was the sport Derek was meant for all along. “Everything happens for a reason,” he says. “When I quit wrestling, I felt like a failure, but this was the path for me.” One champion he has drawn tremendous inspiration from, and has tried to model himself after, is four-time Mr. Olympia Jay Cutler. “I watched all his DVDs and studied how he trained, the motion and the time under tension,” he says. “But I also focused on how he carried himself, how he communicated, just how every aspect was handled like a professional.” Jose Raymond was another role model, and when we spoke just before the Tampa Pro, Derek hoped to one day share the stage with him. That will already have happened at the Olympia by the time you read this. Derek is one of the mentally toughest young bodybuilders I’ve come across in years, as was evidenced by his post-USA ‘binge.’ “I was at the restaurant Saturday night, and thinking about what I wanted to eat,” he told me. “I didn’t want dessert. I wound up having three chicken sandwiches. Even in the off-season, I eat clean. I genuinely love clean food.” As if his jumping two weight classes and winning a pro show a week after nabbing the USA title weren’t impressive enough, Derek did it all less than seven months after a hernia surgery. “I had the surgery on January 18, and won the USA July 31,” he explains. “The funny thing is that if I hadn’t lost the training time that I did, it was very likely I would have entered the USA as a heavyweight rather than a light-heavy.”

RIGHT INTO THE MIX AS A PRO In an era where newly minted pros often take a year or even two off to improve before they are ready to compete in the IFBB, it’s rare indeed for a man to jump right in so soon the way Derek did. Men like Dallas McCarver and Justin Compton bided their time as discussed, qualiﬁed for the Mr. Olympia, but then once more sank back into off-season mode for another year before they felt ready for the biggest stage in the game. Not young Mr. Lunsford. There was only one contest remaining to qualify for the Olympia by the time he won the USA, and it would take nothing less than a win there to punch his ticket to Las Vegas. Lunsford pulled it off, and was not going to let that opportunity pass him by. “The Olympia is such a prestigious show, and it will be such an honor to be part of it,” he stated. “How could I not do it?” It might seem futile for a raw rookie to even dream of

116 MD

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being anything other than “happy to be there” among the 212 legends he will be going pose for pose with, including Flex Lewis, David Henry, Jose Raymond and Eduardo Correa. But let’s not forget the story of Kuwait’s Ahmad Ashkanani. Last year, he turned pro at the Arnold Amateur show in Australia, won his IFBB debut at the Tampa Pro, and then went on to beat everyone at the 212 Olympia except Flex Lewis. Could Derek Lunsford make a similarly spectacular impact? You will know by the time you read these words, but I for one would not be surprised in the least if he continues to do what he does best— work hard in silence and then shock us all!

COMPLETE CONTEST HISTORY 2015 Indianapolis Championships 2015 Junior Nationals 2016 Midwest Battle of Champions 2016 Junior Nationals 2016 USA Championships 2017 USA Championships 2017 IFBB Tampa Pro

Welterweight Winner and Novice Overall Welterweight winner Middleweight and Overall Champion Middleweight and Overall Champion Second, Middleweights Light Heavyweight and Overall Champion 212 Winner

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IN AN ERA WHERE NEWLY MINTED PROS OFTEN TAKE A YEAR OR EVEN TWO OFF TO IMPROVE BEFORE THEY ARE READY TO COMPETE IN THE IFBB, IT’S RARE INDEED FOR A MAN TO JUMP RIGHT IN SO SOON THE WAY DEREK DID.

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MAJOR

DISTRACTION D AY N A M A L E TO N

The Girl Behind the Box

Fitness model, IFBB Bikini pro champion and Gasparisponsored athlete Dayna Maleton has been piquing the interest of serious training athletes as the woman behind the campaign for Gaspari Nutrition’s mass builder, Halodrol™. Dayna is a woman who walks the walk when it comes to being in peak condition and training seriously, as you will see from the photographs on the following pages that showcase her ﬁt and well-proportioned physique. She’s also been heating up the competitive stages for the last few years. Dayna became an IFBB pro in 2009 at the NPC Team Universe after only two amateur shows— and she won them both. In 2015, she won her ﬁrst pro title at the IFBB Toronto Supershow. Take a closer look at the girl behind the box, and you’ll agree that Dayna Maleton is a champion on and off the stage.

S P O N S O R E D B Y G A S PA R I N U T R I T I O N E VA S I M O N P H O TO G R A P H Y

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TESTOSTERONE

By Daniel Gwartney, M.D.

VINO VIAGRA

Study Says Red Wine Boosts Testosterone Mention romance to an average American male, and thoughts flash toward an imaginary all-access invitation to the Playboy Mansion or the nearest VIP room at a “gentlemen’s lounge.” However, for most women, and men who have actually emerged from adolescence to obediently follow the imagery indoctrinated by hours of Cialis commercials, romance involves anticipation and atmosphere, ultimately resulting in a mutual surrender to the primal demands of hormones and excitatory neurotransmitters. The atmosphere of romance and the “mood” can be created with a single red rose, a glass of red wine and a decadent chocolate dessert. Beware of excess, as drunkenness and indigestion can quickly kill passion. The role of red wine is traditional, harking back to the days of the Roman Empire and beyond. Wine is associated with a number of benefits that can enhance and aid in producing and acting upon a romantic moment. Some of these effects are a function of the alcohol content, while others are made possible by bioactive components found in red wine (not white wine, but that will be addressed) called polyphenols, procyanidins and antioxidants (and likely others). Every budding Cyrano (a romantic figure based upon a French dramatist who ironically or suitably died of/with syphilis, immortalized in the play “Cyrano de Bergerac”) knows that a little alcohol reduces inhibitions.1 Perhaps the most common offer to a potential paramour is, “May I buy you a drink?” Sadly, some fail to acknowledge limitations or attempt to ply an unsuspecting lady into submission. Excess alcohol in the short term does not promote romance, libido or sexual performance. Instead, nausea vomiting and anger can ensue. Intoxication can interfere with erectile function, and over the long term is associated with pronounced erectile dysfunction and hypogonadism (low testosterone).

CARDIOVASCULAR BENEFITS Excess alcohol consumption needs to be avoided, especially as a chronic habit— those

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A LITTLE RED MIGHT AID IN PROMOTING CLEAN ARTERIES, WHICH IS KEY TO KEEPING THE “EQUIPMENT” WORKING. with alcohol dependency face pronounced consequences and typically need to avoid alcohol intake entirely. With wine, in addition to the alcohol content, there is a fair amount of sugar— calories that must be accounted for if weight management is an issue. However, moderate wine consumption (one-half to one glass per day for women; one to two glasses per day for men) is associated with a number of positive health benefits— especially cardiovascular benefits. The processes involved in these cardiovascular benefits include raising HDL (good) cholesterol, reducing free radical damage and promoting vasodilation (opening the arteries and improving blood flow).2,3 Erectile dysfunction can arise due to nerve trauma, psychological challenges and other conditions. However, the most common cause is vascular.4 Men with severe atherosclerosis

often suffer from erectile dysfunction. The main problem (relative to erections) is not so much plaque buildup in the big arteries, like the aorta. Instead, it is narrowing of the small blood vessels that feed the spongy tissue of the penis. The simplest comparison that explains how an erection forms and is maintained would be a balloon. To keep a balloon inflated, one needs to blow in more air than escapes. When the amount of blood that can flow into the penis is restricted, then it cannot keep the penis erect, or “inflated.” People have tried penis rings, and some of the early drug therapies involved injecting vasodilating drugs into the penis. The advent of cholesterol-lowering drugs is presumed to delay or prevent plaque buildup in the arteries, so one might assume that would reduce the need for erectile dysfunction drugs. [Ignore for the moment the testosterone-lowering effect of statins.] Red wine’s ability to reduce

musculardevelopment.com October 2017

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TESTOSTERONE plaque by increasing HDL (good) cholesterol could be advantageous. The biggest-selling category in pharmaceuticals has been phosphodiesterase type 5 inhibitors (PDE5i). These drugs act by keeping blood vessels dilated, maintaining an increased ﬂow under physiologic stimulation (e.g., physical touching, fantasizing).5 Red wine increases nitric oxide (NO) availability (the same NO that certain supplements purport to support, increasing “pumps”).3 Grape skin extract has also been shown to inhibit PDE5, possibly accounting for some of the vasodilation-related beneﬁts.6 One very relevant concept is the relationship between red wine and aromatase. Aromatase is the enzyme cluster that converts testosterone (T), the male sex steroid hormone into estradiol (E2), the female sex steroid hormone— or estrogen. The initial interest in aromatase inhibition arose in treating women with breast cancer. Blocking the production of estrogen in these women is a matter of survival. Of course, in time (probably days), bodybuilders realized that aromatase inhibition could reduce the estrogenic side effects seen with anabolic steroid use.7 Later studies showed that young men and older men would generate a higher concentration of natural T production when given an aromatase inhibitor, as E2 is a potent “off-signal” to the hypothalamus and pituitary gland— which are regulatory centers in the brain that control T production.8

CHEMISTRY OF RED WINE Over a decade ago, it was confirmed that red wine contains active chemical components that inhibit aromatase.9 This was a clouded issue for years, as it was known that increased alcohol consumption, including wine consumption, increased aromatase activity.10 In fact, this is true— alcohol induces aromatase, increasing the conversion of testosterone into estradiol. When comparing red wine to white wine (produced in the same way, but with a greatly reduced exposure to the grape skin), red wine was shown to increase free testosterone in premenopausal women and reduce sex hormone-binding globulin (SHBG), a carrier protein that protects testosterone from being metabolized while in the bloodstream— SHBG increases as the blood concentration of estrogen increases).11 E2 concentrations were lower in the red wine drinkers, but the small number of test subjects did not allow for statistical significance to be reached. The exact chemical, or chemicals, in red wine that inhibit aromatase are not yet known. Separation studies have shown that much of the anti-aromatase activity exists in a fraction called ACN20, which identifies how the wine was treated to exclude certain classes of

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chemical compounds. When this fraction was given to mice that were genetically modiﬁed to express a lot of aromatase activity, it prevented E2 overproduction.9,12 Using specialized assays (measuring devices), the researchers found that the antiaromatase fraction was rich in procyanidin dimmers, the most potent being one called procyanidin B.13 Other candidate components were identiﬁed, including chrysin, familiar to bodybuilders as it has been marketed as a supplement, though with limited effect.14 The procyanidin B inhibitors were shown to compete with T binding with the aromatase complex, meaning it would have to be consumed regularly. One component of interest is resveratrol, the same component recently found to

be a phosphodiesterase inhibitor— and associated with activating a pathway called SIRT1 that is associated with healthier aging. When scientists put resveratrol and T in a “test tube” with cells that have aromatase, resveratrol was able to suppress E2 production significantly.15 The amount of resveratrol was greater than would be consumed through wine consumption, reducing the power of this finding somewhat. Further, a later study reported that when red wine, or alcohol, was provided as the sole drinking fluid for eight weeks to rats, they became fatter and had higher aromatase activity in their fat cells.10 Clearly, exceeding a “healthy” consumption of wine produces unintended and unhealthy effects. This should further support the commitment to NOT EXCEED THE RECOMMENDED INTAKE! Again, that is one-half to one glass or wine per day for women, and one to two glasses of wine per day for men.

BE SAFE AND HEALTHY Many people are battling with an alcohol addiction, either personally or with a loved one. For that reason, many people consciously avoid alcoholic drinks, including wine. Fortunately, much of the aromataseinhibiting power of red wine is also found in grape juice and grape peel extracts that can be purchased in capsule form.9,15 The most relevant study noted showed the effect of just one glass of red wine daily

on the sex hormones of premenopausal women.11 Most aromatase research has been related to women, due to the serious nature of breast cancer. The question to be answered is, Will moderate red wine consumption replicate these findings in men? Until such a study is actually performed, under the same conditions, the possibility remains that it might not. Men have a circulating T concentration 10 times that of women, or more. This means there is a lot more T to compete with for the active components of red wine when trying to block the aromatase complex. However, there should be less aromatase present, at least in lean men— reducing the number of places where red wine would be competing with T. Interestingly, treating low T might be one potential mechanism by which red wine improves cardiovascular health. Low T is associated with a greater risk of cardiovascular-related death in men.16 The promise is there, whether it be in a glass of Pinot Noir or a Mason jar of grape juice. A little red might aid in promoting clean arteries, which is key to keeping the “equipment” working. Boosting T, especially free T, will add to the erectile function and increase libido. Will an athlete see huge gains in muscle or prevent the estrogen-related side effects of anabolic steroid abuse? No, but it is likely he, and his significant other, will enjoy the other benefits.

References: 1. Leigh BC. The relationship of sex-related alcohol expectancies to alcohol consumption and sexual behavior. Br J Addict 1990;85:919-28. 2. Hansen AS, Marckmann P, et al. Effect of red wine and red grape extract on blood lipids, haemostatic factors, and other risk factors for cardiovascular disease. Eur J Clin Nutr 2005;59:449-55. 3. Lippi G, Franchini M, et al. Moderate red wine consumption and cardiovascular disease risk: beyond the “French Paradox.” Semin Thromb Hemost 2010;36:59-70. 4. Billups KL. Erectile dysfunction as an early sign of cardiovascular disease. Int J Impot Res 2005;17 Suppl 1:S19-24. 5. Setter SM, Iltz JL, et al. Phosphodiesterase 5 inhibitors for erectile dysfunction. Ann Pharmacother 2005;39:1286-95. 6. Dell’Agli M, Galli GV, et al. In vitro inhibition of human cGMP-specific phosphodiesterase-5 by polyphenols from red grapes. J Agric Food Chem 2005;53:1960-5. 7. Mareck U, Geyer H, et al. Identification of the aromatase inhibitors anastrozole and exemestane in human urine using liquid chromatography/tandem mass spectrometry. Rapid Commun Mass Spectrom 2006;20:1954-62. 8. Leder BZ, Rohrer JL, et al. Effects of aromatase inhibition in elderly men with low or borderline-low serum testosterone levels. J Clin Endocrinol Metab 2004;89:1174-80. 9. Eng ET, Williams D, et al. Anti-aromatase chemicals in red wine. Ann NY Acad Sci 2002;963:239-46. 10. Monteiro R, Soares R, et al. Red wine increases adipose tissue aromatase expression and regulates body weight and adipocyte size. Nutrition 2009;25:699-705. 11. Shufelt C, Merz CN, et al. Red Versus White Wine as a Nutritional Aromatase Inhibitor in Premenopausal Women: A Pilot Study. J Womens Health (Larchmt) 2011 Dec 7. [E-pub, ahead of print] 12. Eng ET, Williams D, et al. Suppression of aromatase (estrogen synthetase) by red wine phytochemicals. Breast Cancer Res Treat 2001;67:133-46. 13. Eng ET, Ye J, et al. Suppression of estrogen biosynthesis by procyanidin dimers in red wine and grape seeds. Cancer Res 2003;63:8516-22. 14. Monteiro R, Azevedo I, et al. Modulation of aromatase activity by diet polyphenolic compounds. J Agric Food Chem 2006;54:3535-40. 15. Wang Y, Lee KW, et al. The red wine polyphenol resveratrol displays bilevel inhibition on aromatase in breast cancer cells. Toxicol Sci 2006;92:71-7. 16. Traish AM, Saad F, et al. The dark side of testosterone deficiency: III. Cardiovascular disease. J Androl 2009;30:477-94.

musculardevelopment.com October 2017

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MUSCLETECH research report

BY TEAM MUSCLETECH RESEARCH AND DEVELOPMENT

100% WHEY PROTEIN PLUS ISOLATE MUSCLETECH® LAB SERIES IS BASED ON A THEORY: FROM LAB BENCH TO GYM BENCH. The expert researchers at the Iovate/MuscleTech® Metabolism and Sports Science Lab at the University of Toronto used this evidence-based approach when formulating the all-new Lab Series 100% Whey Protein Plus Isolate. As a result, this superior protein formula leads the way in the protein category with a clinically studied blend of whey peptides and isolates with a high biological value. It’s also gaining widespread recognition, thanks to a groundbreaking new study. The study, published in peer-reviewed journal, Nutrients, demonstrated that an advanced whey protein formula produced the optimal anabolic environment by increasing protein synthesis, sustaining positive net protein balance and enhancing recovery. Lab Series 100% Whey Protein Plus Isolate is a blend of whey peptides and isolates that provide superior absorption, digestibility and an abundance of essential branched-chain amino acids (BCAAs). It is precisely this type of protein that was shown in this study to support an anabolic environment needed for lean muscle growth.

FROM THE LAB BENCH Researchers observed 12 trained, male weightlifters before and after acute resistance exercise to assess the effect of a specialized protein formula— the same kind of protein found in Lab Series 100% Whey Protein Plus Isolate— on physical performance. The weight trainers also ingested an advanced metabolic tracer to measure whole-body protein synthesis. This double-blind, placebo-controlled study demonstrated that a postworkout serving of whey, followed by an overnight rest period and another serving of whey protein in the morning, improved the balance of net protein in the body over a 24-hour period. After the subjects ingested the second protein supplement, performance was measured at the 24-hour post-exercise mark. Researchers found that there were notable improvements in maximal strength, repetitions to failure and peak power, compared to those subjects who ingested a placebo. Additionally, net protein balance was greatly enhanced. The difference in wholebody anabolism led to an increase in overall body protein synthesis and faster recovery after strenuous resistance exercise.

TO THE GYM BENCH Here’s how it works: Lab Series 100% Whey Protein Plus Isolate builds lean muscle with 50 grams of protein per two-scoop serving derived from the primary sources of peptides and isolates. Whey peptides and isolates were carefully selected for having one of the highest

biological values— ensuring that a greater amount of the protein’s amino acid is absorbed and retained by your body. This premium blend equips your body with superior protein, and supports insulin output to facilitate amino acid uptake. What’s more, with every two-scoop serving, the protein dose delivers 11.2 grams of BCAAs and 8.2 grams of glutamine and precursor, which add to your muscle-building potential. Lab Series 100% Whey Protein Plus Isolate is the result of steadfast scientific development, and the subject of cutting-edge, current research. Fuel your body with the best performing and the best-tasting whey protein isolate in two delicious flavors, Double Rich Chocolate and French Vanilla. From lab bench to gym bench— when it comes to the science of sport, MuscleTech® Lab Series leads the way.

RESEARCHERS FOUND THAT THERE WERE NOTABLE IMPROVEMENTS IN MAXIMAL STRENGTH, REPETITIONS TO FAILURE AND PEAK POWER, COMPARED TO THOSE SUBJECTS WHO INGESTED A PLACEBO. 132 MD

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BODYBUILDING science

By Michael J. Rudolph, Ph.D. Senior Science Editor

THE SMITH MACHINE ADVANTAGE Strength Beneﬁts Under Speciﬁc Conditions

The Smith machine gets a bad rap. In some instances the bad reputation might be justified, as several scientific studies have shown inferior muscle activation while performing the squat or bench press with the Smith machine as compared to the free barbell.1,2 However, an investigation by Arandjelovic et al.3 highlights certain applications of the Smith machine that appear to be favorable relative to free weights. In the above study, researchers computationally analyzed different combinations of varying training intensity with modified versions of the Smith machine, and how these permutations might be beneficial for two different types of weightlifting. The first type of lifting had a sticking point at the beginning of the movement, and the second type had a sticking point at the end of the movement— yet both lifters had an identical one-rep max (1RM). Both weightlifters performed better using considerably different exercise protocols, thus elucidating optimal combinations between the type of lifting and Smith machine variant. In summary, at high intensity (90-100% of 1RM)— which is primarily used to build strength— the optimal prescription depended significantly on the type of weightlifting. Under high-intensity conditions, only the first type of weightlifting benefited from using the Smith machine where more specifically, the Smith machine with an attached counterweight offered the greatest benefit— and the Smith machine containing viscous resistance conferred a smaller advantage over free weights. At medium-level intensity (75-85% of 1RM), which preferentially induces muscle hypertrophy, the Smith machine with attached counterweight offered the best choice for force production and muscle tension for both types of weightlifting. Typically, one of the most difficult yet seemingly simple questions asked when assessing your workout is: How many repetitions and sets should I do? Applying the most advantageous repetition and set range within your workout in order to increase muscle growth and

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strength has been heavily scrutinized by the bodybuilding, athletic and scientiﬁc communities— producing a few indisputable principles. For example, training with weights at approximately 80 to 100 percent of your 1RM, typically performed within the two to ﬁve repetition range, appears to be ideal for increasing muscle strength— while using 75 to 85 percent of your 1RM within the four to

12 repetition range preferentially stimulates muscle hypertrophy. Nevertheless, it is still unclear how many sets are necessary to maximize muscle strength or growth. While several studies demonstrate that multiple sets produce optimal strength gains1,4, others show that single-set workouts are just as effective.5 Therefore, the precise number of sets producing the greatest gains is still unclear.

THE SMITH MACHINE GETS A BAD RAP. HOWEVER, RESEARCH HIGHLIGHTS CERTAIN APPLICATIONS OF THE SMITH MACHINE THAT APPEAR TO BE FAVORABLE RELATIVE TO FREE WEIGHTS. musculardevelopment.com October 2017

8 SETS FOR MAXIMUM SQUAT STRENGTH Multiple Sets Best for Quadriceps Size Up to this point, there has been a lack of scientiﬁc inquiry investigating the effects of multiple sets on strength beyond the threeset range. In order to clear up this ambiguity, an analysis by Marshall et al.6 examined the effect that performing multiple sets of squats had on quadriceps strength, ranging from one to eight sets. In this study, the researchers assigned 43 resistance-trained males to a six-week training program consisting of one, four or eight sets of squats at 80 percent of their 1RM, performed until failure was reached. Subsequently, each subject was tested for quadriceps strength and the rate at which the quadriceps produced force— which measures muscle power. All subjects showed an increase in quadriceps strength, with the group completing eight sets demonstrating the

October 2017 musculardevelopment.com

greatest increase in strength of almost 25 percent. Whereas the group doing only one set showed an increase of only 10 percent, and the group doing four sets increased quadriceps strength by 14 percent. Interestingly, all three groups showed a decrease in body fat percentage of 1 to 2 percent, but only the eight-set group showed an increase in bodyweight of approximately 6 pounds— indicating muscle growth. Most likely, some of this muscle growth was produced by the considerable increase in testosterone and growth hormone levels stimulated by the large volume of squats performed, as several studies have linked squats to increased testosterone and growth hormone levels.7 Finally, all three groups showed a decrease in the quadriceps rate of force production—

suggesting that heavy squats may diminish muscle power. This unwelcome result may lead to the misinterpretation that squats decrease muscle power and speed, even though many studies have shown a strong correlation between squat strength and muscle power.8 A potential explanation for this unforeseen discrepancy between squat strength and leg muscle power uncovered by Marshall et al. may have to do with the type of muscle fiber immediately produced in response to heavy squats. Before I explain this phenomenon, let’s quickly establish the characteristics of the different muscle fiber types in humans. There are three different varieties of muscle fibers, designated type I, type IIa and type IIx. Type I fibers are also known as slow-twitch fibers, while type IIa and IIx are referred to as fast-twitch fibers. The contraction velocity of the type I fiber is approximately one-tenth that of a type IIx fiber, while the velocity of type IIa fibers is somewhere between type I and type IIx. A study by Andersen et al.9 illustrated that muscle fibers exposed to weight training initially decrease the number of fast IIx fibers, converting them to fast IIa fibers. However, when the same subjects were exposed to long periods of rest, the same fibers that originally converted from type IIa to IIx then converted back to IIx— but at an even higher percentage than before. This delayed response could explain the measured decrease in muscle power in the study by Marshall et al., as the subjects may not have experienced the full conversion of the slower type IIa fibers back to the more powerful type IIx fibers— producing an apparent decrease in muscle power due to squats. In summary, training at high intensity with multiple sets of squats has an extremely positive impact on strength— with a significantly greater improvement for the group performing eight sets of squats compared to one set of squats. Therefore, a careful and progressive increase in squats, ultimately reaching eight sets, ought to produce a sizeable increase in quadriceps size and strength.

References: 1. Schwanbeck S, Chilibeck PD, et al. J Strength Cond Res 2009;23(9), 2588-2591. 2. Schick EE, Coburn JW, et al. J Strength Cond Res 2010;24(3), 779-784. 3. Arandjelovic O. J Strength Cond Res 2012;26(2), 350363. 4. Kraemer WJ, Ratamess N, et al. Am J Sports Med 2000;28(5), 626-633. 5. Hass CJ, Garzarella L, et al. Med Sci Sports Exerc 2000;32(1), 235-242. 6. Marshall PW, McEwen M, et al. Eur J Appl Physiol 2011;111(12), 3007-3016. 7. Ronnestad BR, Nygaard H, et al. Eur J Appl Physiol 2011;111(9), 2249-2259. 8. Wisloff U, Castagna C, et al. Br J Sports Med 2004;38(3), 285-288. 9. Andersen JL, Schjerling P, et al. Sci Am 2000;283(3), 48-55.

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SPORTS SUPPLEMENT Retailer of the Month

By Team MD

ADVANTAGE SUPPLEMENTS Best Supplements to Meet Your Goals Advantage Supplements was founded in 1998 Bruce Ho. He founded the company with one mission in mind, to help people get the best supplements possible to aid them in achieving their goals. “Our mission is to provide our customer with the best service available with the best name brands in the business at wholesale prices,” states the company’s mission statement. This is not just something that Advantage Supplements stands by, but it’s what they live by.

CUSTOMER SERVICE AND PRICING ARE TOPS Advantage Supplements recently transitioned through a rebranding phase. They have revamped their image with a new website platform, logo and marketing strategy, but their mission remains the same. They know that they have their work cut out for them with so many competitors in today’s market, but they strive to differentiate themselves by providing the best customer service in the business. If you ever have any questions about products or anything health and fitness related, their team of experts will answer your questions within hours. Whether it’s via email or social media, they are always on standby, ready to help. Something else that Advantage Supplements is very proud of is the pricing of their products. They offer competitive, wholesale prices on all of their products. The company is pleased to invite visitors to their website to check out their sales items section, where Advantage Supplements offers even further discounts on their products including incredibly popular items such as Lipodrene® by Hi-Tech Pharmaceuticals and Mesomorph™ pre-workout by APS. Advantage Supplements’ shipping is top notch as well. All of their in-stock products are shipped out the next business day, and sometimes even the day that you order, from their 50,000-square-foot distribution center. Their shipping costs are also a true flat rate, no matter how big or heavy your order is. Don’t be fooled by other websites that charge a flat rate, only for orders weighing less than 10 pounds!

MORE ONLINE CONTENT There are great things planned for the future of Advantage Supplements. As stated earlier, the company has gone through a makeover. But it doesn’t just stop with new logos and websites. Advantage Supplements has been trying to push out more content for their shoppers and fans. The company has an array of people within the health and ﬁtness industry to aid with this content— from bodybuilders, to nutritionists, to personal trainers and contest-prep coaches. Advantage Supplements is doing their very best to bring high-quality blogs, videos and informational pieces that will educate their customers on things they can do to improve their health, ﬁtness, diet and overall lives.

BEST DEALS POSSIBLE In addition to beeﬁng up its online content, Advantage Supplements is beginning to collaborate with companies such as Hi-Tech Pharmaceuticals in order to bring their customers the best deals possible! Advantage Supplements will work nonstop to bring you nothing but the very best. Stay tuned for what they have coming up next! You won’t want to miss it. For more information, visit advantagesupplements.com

ADVANTAGE SUPPLEMENTS IS DOING THEIR VERY BEST TO BRING HIGH-QUALITY BLOGS, VIDEOS AND INFORMATIONAL PIECES THAT WILL EDUCATE THEIR CUSTOMERS ON THINGS THEY CAN DO TO IMPROVE THEIR HEALTH, FITNESS, DIET AND OVERALL LIVES. 136 MD

musculardevelopment.com October 2017

SPORTS SUPPLEMENT review

By Team MD

HI-TECH PHARMACEUTICALS

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1-TESTOSTERONE The muscle-building breakthrough of the 21st century is here, and the results being achieved by 1-Testosterone™ have been phenomenal. 1-Testosterone™ works to create the perfect anabolic environment for unbelievable gains in lean muscle mass and strength, that will not disappear when your cycle is completed. 1-Testosterone™ by Hi-Tech Pharmaceuticals is based upon a naturally occurring metabolite for many animals, including man, that has properties far different from standard testosterone in the body. 1-Testosterone™ is more of a mild hormone that will give you cleaner gains and dramatic strength increases. There are three prohormones to this compound: 1-androstenedione, 1-androstenediol and 1-Androsterone aka 1-androstene-3b-ol-17one. Of the three, only 1-androsterone is still available on the U.S. market— and this is what Hi-Tech manufactures, using its proprietary Cyclosome™ Delivery system for increased bioavailability.

than standard testosterone. It cannot be converted to estrogen via aromatase, nor can it be turned into DHT. This makes it a very stable molecule that resists most traditional routes of metabolism. A 2006 study determined that 1-Testosterone has a high androgenic and anabolic potency, even without being metabolized. 1-Testosterone binds in a manner that is highly selective to the androgen receptor (AR), and it has a high potency to stimulate AR-dependent transactivation. 1-Testosterone has an anabolic to androgenic ratio of 200/100, which is superior to testosterone.

GAINS AND STRENGTH GO THROUGH THE ROOF

PACKS QUITE A PUNCH In a recent study released in the Journal of Applied Physiology, it was demonstrated that the oral prohormone 1-androstene-3b-ol-17-one, which converts in the liver to 1-Testosterone, was as potent, milligram-for-milligram as testosterone enanthate— the gold standard for testosterone products. Very few dietary supplements have been subjected to a clinical study. However, the active prohormone 1-androstene-3b-ol-17-one was the subject of a clinical study at the West Texas A&M University, the California Baptist University and the University of Texas at Austin. The results showed 1-androstene-3b-ol-17-one to be significantly more powerful than it would appear structurally. In the above-referenced study, nine males gained an average lean mass of 10.4 pounds and an increase in strength of 92.2 pounds in total load on the bench/squat/ deadlift. These are significant gains from a prohormone. The researchers concluded that the prohormone supplement contributed to robust improvements in muscle mass and strength in resistance-trained individuals. Only Hi-Tech has the exact same dose as studied in the Texas/California study that has been compared to testosterone enanthate. It’s safe to say that 1-androstene-3b-ol-17-one definitely packs a punch.

October 2017 musculardevelopment.com

BETTER THAN TESTOSTERONE 1-Testosterone has a structure similar to testosterone, but the double bond is in a different place. 1-Testosterone is a 1,2-double bond instead of a 4,5-double bond in its A ring. This slight modiﬁcation means that the molecule is subject to different metabolism

With 1-Testosterone™, many users report a hardening effect and an increase in vascularity. 1-Testosterone™ appears to be best used for size gains, although it provides the user with incredible strength gains as well. 1-Testosterone™ is considered a “dry” compound that can be used during cutting phases— yet because of its strength, it can also be useful during a bulking phase. 1-Testosterone™ will help give you clean gains that are very sustainable and help your strength go through the roof. Try Hi-Tech’s revolutionary 1-Testosterone™ for exceptionally clean muscle gains and dramatic strength increases. For more information, visit hitechpharma.com

CYCLOSOME™ DELIVERY: HI-TECH’S ‘TROJAN HORSE’ FOR MAXIMUM BIOAVAILABILITY Hi-Tech Pharmaceuticals is a leader and innovator in the bodybuilding and prohormone industry, being one of the first companies to introduce many of the prohormones that have entered the marketplace over the last decade. Researchers at Hi-Tech developed a proprietary process called Cyclosome™ technology— the most advanced liposomal delivery technology available for maximum bioavailability. Most hormonal products on the market are actually destroyed in the liver, where the products are rendered inactive by the “first-pass effect,” which renders the active compounds virtually useless. Almost all previous oral capsules and tablets manufactured to increase testosterone— including testosterone itself— are involved in the dreaded “first-pass effect.” Cyclosome™ technology is the answer to getting poorly absorbed testosterone-boosting compounds and legal prohormones into the body so they can work. You can think of Hi-Tech’s innovative technology in terms of a “Trojan horse” that allows testosterone-boosting compounds and legal prohormones to pass through the liver unharmed and intact. Cyclosome™ technology allows the Trojan horse to deliver prohormones and testosterone boosters to the systemic circulation by the intestinal lymphatic route, circumventing first-pass inactivation in the liver. The pharmaceutical industry has embraced the cutting-edge Cyclosome™ technology in recent years, and now 1-Testosterone™ is one of the first products to utilize it in a testosterone booster and anabolic agent.

MD 137

OLYMPIA CHAMPIONS TRAINING CAMP JAY

CUTLER FREAKY WHEELS NOT JUST ABOUT THE WEIGHT My legs get sore at least half the time I train them, but they haven’t really grown much in the last two or three years. They are a decent size, but I really want my legs to be good enough where people are pretty impressed by them. I do both heavy weights for low reps and lighter weights (not super light, just lighter) in every workout. At certain times of the year, I focus more on just using free weights and do mostly squats, front squats, stiff-leg deadlifts and a few sets of leg curls. The rest of the time it’s a mix of free weights and machines. I have always trained legs twice a week, just like everything else. It’s worked pretty well for my upper body and I have continued to make progress there, just not as fast as it used to be. I’ve been training very seriously for five years now and I hate to think this is as big as my legs are ever going to get! So any help would be appreciated. I figure that if anyone knows about building freaky wheels, it’s you! As I try to stress all the time, it’s not how much you lift or even the exercises you do, it’s how you do it. Getting sore isn’t really a reliable indication that you’re stimulating growth. I haven’t been sore very often in years and years. And when I say it’s not about the weight, I mean it. I’ve seen guys who squat 600 pounds, yet their legs aren’t anything special at all. I haven’t gone over 405 on squats since I was 19 years old. Any time I went to 500 pounds, I would pull something. I used to see the late Paul “Quadzilla” DeMayo training legs back in the ‘90s. This guy had quads just as freaky as Platz or Branch, and I never saw him go heavier than 315 on squats.

“IT’S NOT HOW MUCH YOU LIFT OR EVEN THE EXERCISES YOU DO, IT’S HOW YOU DO IT. GETTING SORE ISN’T REALLY A RELIABLE INDICATION THAT YOU’RE STIMULATING GROWTH.” –JAY CUTLER

musculardevelopment.com October 2017

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138 MD

You should be aiming for the best possible pump in your legs when you train them. So first off, I don’t like to train legs without four meals in me that day beforehand to fill up the glycogen stores. Then, I never start with squats. If I do, I don’t feel a pump from them. I will always do either leg extensions, leg presses or both first in the workout. Sometimes I will even do those two, plus hacks first. On all those exercises, I keep my reps around 15-20 to get as much blood in the legs as I can. The only exercise I will do 10 reps with is squats. By that point in the workout, sets of 10 with 405 hits every last fiber in my quads perfectly. More tips? You have to train to failure. You can have a set number of reps in mind, but if you get to 10 and you can do another couple, do them! Flexing and stretching the legs between sets helps with the blood flow and pump, and deeptissue massage is also beneficial. These will all help open up the fascia to allow for more growth. I can’t emphasize enough that you shouldn’t start with very heavy leg presses or squats. When you do that, you always end up using other muscle groups like the hips and the glutes because subconsciously, you’re afraid of the weight. There is no reason to load up the leg press and then stack extra weight on top of it. You never see me do that. Those machines are built to certain specifications, and nobody needs to put 1,500 pounds on them. If you do that, or squat crazy amounts of weight for a few reps, I guarantee you will never see the gains in your legs that you should and could.

MD TRAINING CAMP

DORIAN

YATES

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DECLINE PRESSES WILL BUILD YOUR CHEST

“ONE WRITER WHO HAD A LASTING INFLUENCE ON ME WAS NAUTILUS INVENTOR ARTHUR JONES, BECAUSE HE CAME AT TRAINING FROM A SCIENTIFIC POINT OF VIEW RATHER THAN JUST PASSING ON ANECDOTAL EVIDENCE ABOUT WHAT WAS AND WASN’T EFFECTIVE.” –DORIAN YATES October 2017 musculardevelopment.com

Dorian, I know early in your bodybuilding career that your chest was a lagging body part. I heard you say that the decline bench is the best movement to add mass to your chest. My gym does not have a decline bench, so I do flat instead, and then the incline bench for my pressing movements. I am building my foundation. Do you think this is the right way to go? Thank you for your time. How about finding a gym with a decline bench, for starters? When I was starting out in bodybuilding, I read a lot of books. One writer who had a lasting influence on me was Nautilus inventor Arthur Jones, because he came at training from a scientific point of view rather than just passing on anecdotal evidence about what was and wasn’t effective. The function of the pectoral muscles is to bring the arm away from the body and across the body. The decline press allows for a greater range of motion, thus activating more of the muscle fibers. The reason decline presses have never been overly popular is that a misconception exists that they specifically target the lower region of the pecs. Since most people have fair to good development there and tend to have weaker development in the upper pecs, it was surmised that decline presses were a waste of time and effort. I found this to be patently false. Decline presses in fact work the entire chest. Personally, I found that flat bench presses put too much stress on the front delts and the tendons connecting the chest to the front delts. Ponder for one moment that any time you have ever heard of a bodybuilder tearing his pec, it was while doing the flat bench press. I can honestly say that the majority of the size and thickness of my chest was achieved through heavy decline presses. Now if you can’t get to a gym with a decline press, your next best option is weighted dips with your torso leaning forward and your elbows flared out. This position is important, because the more upright your torso and the less of an angle your elbows have, you’ll work more triceps and less chest.

MD 139

OLYMPIA CHAMPIONS TRAINING CAMP Ronnie

COLEMAN IRON ORIGINS: MY WEIGHT TRAINING BEFORE BODYBUILDING TEENAGE YEARS - IT ALL BEGINS

“THE WEIRD THING ABOUT BEING ON THE FOOTBALL TEAM WAS THAT THEY ALWAYS FED US REALLY WELL, BUT THE WEIGHT ROOM SUCKED.” –RONNIE COLEMAN

I know a lot of pros talk about how they wanted to be bodybuilders from the time they were kids, or how they grew up watching Arnold or Stallone in the movies and wanted to have muscles. Not me. I grew up in Bastrop, Lousiana— a town of 15,000 people five hours away from New Orleans. I got on the football team when I started eighth grade at Bassett Junior High, and I figured it would be a good idea to start lifting weights to get stronger. I was about 5’9” and maybe 155 pounds, but always very lean and muscular-looking even at that size. They had a tiny weight room there, and I really just messed around some. I had no idea what to do. The next year, I started high school and I kept playing football, and I also joined the school powerlifting team. I didn’t care about getting big, but I did want to get strong. I learned the basic lifts, but I wasn’t too good. By the time I started entering meets, I was in the 181-pound class, but I wasn’t very good at all. I think the best I ever did in high school was sixth place. When I graduated, I could squat 500 and deadlift around that too, but my bench press was only 280. My arms had already gotten pretty big, and that’s because of my genetics. Those definitely came from my mom. Mama Jessie had big, strong arms! My dad wasn’t around growing up, but I’ve seen him a bunch of times. He’s just built like a regular guy.

COLLEGE FOOTBALL, AND A WEIGHT ROOM THE SIZE OF A BROOM CLOSET

140 MD

musculardevelopment.com October 2017

PER BERNAL; BOT LEFT RAY CASSAR

After high school, I went off to Grambling State University in Louisiana, where I played football and majored in accounting. The weird thing about being on the football team was that they always fed us really well, but the weight room sucked. Somehow they had the money to feed us all the steak and potatoes we wanted, but the weight room wasn’t much bigger than my dorm room, and we could only get in there from 5:00 a.m. to 7:00 a.m. to use it! All they had was a bench, a pair of stands to put a bar on to squat, and a couple of machines crowded together. And only a few of us on the team even bothered to use the place. Most of the guys were just big and fat, and didn’t want to do anything on top of the practices out on the field. They sure didn’t want to get up that early to lift weights. I did bench presses, squats, deadlifts, some power cleans and some curls when I felt like it. My arms still got real big, though. I remember some professor betting me that they were at least 20 inches and I said, no way, that’s ridiculous. One day he brought a tape measure to class and what do you know, there were 21 inches. And I was only weighing about 220 or 225 back then.

OLYMPIA CHAMPIONS TRAINING CAMP Dexter

JACKSON WHEN INJURY IS A BLESSING IN DISGUISE

MICHAEL NEVEUX

“YOUR FORM AND YOUR MIND-MUSCLE CONNECTION MIGHT ACTUALLY BE BETTER NOW THAN THEY WERE BEFORE. OFTEN, GUYS SACRIFICE BOTH OF THOSE TO BE ABLE TO USE HEAVIER WEIGHTS, AND DON’T EVEN REALIZE IT.” –DEXTER JACKSON

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I have pretty severe pain in my right shoulder that I suspect might be a torn rotator cuff. I just started a new job and I won’t have medical insurance for another couple of months. At that point I will get an MRI. In the meantime, I can’t do any type of heavy pressing for chest or shoulders. What I am doing at the moment is completing all my lateral movements before presses on shoulder day, and hitting the pec deck and cable crossovers before any chest pressing. The pumps are intense and my shoulders and chest are getting sore, but I really wonder if I am stimulating any muscle growth because my pressing weights are so low. For example, I used to put three plates on each side of the Hammer Strength shoulder press machine, but these days it’s only a 45 and a 25. What do you think? If someone is starting out or just training with no limitations like an injury, I would say they should train as heavy as they can in good form to add mass. But that’s not your reality at the moment. You can’t go heavy. Does that mean you should quit training? Of course not. You are doing the best you can and finding ways to keep your training intensity high without using heavy weights. From what you’re telling me, you seem to be doing just fine with the pre-exhaust style of training for your chest and shoulders. The fact that you are getting pumps and getting sore tells me that your pecs and delts are receiving a whole new type of stimulation. Another thing to consider is that your form and your mind-muscle connection might actually be better now than they were before. Often, guys sacrifice both of those to be able to use heavier weights, and don’t even realize it. This should make you feel better to hear. A couple of years back, my knees were giving me a lot of trouble and were in almost constant pain. There was no way I could train my quads heavy. Charles Glass had me use lighter weights and pre-exhaust my quads with extensions, along with doing higher reps on my leg presses, hacks and machine squats. Do you think my quads shrunk from that? I thought they would, but they grew! In fact, people were telling me my quad sweep was finally improved after it having been unimpressive for most of my career. So this injury of yours could actually be a blessing in disguise.

musculardevelopment.com October 2017

TRAINERS of CHAMPIONS IFBB PRO GURU By George Farah MORE TIME IN GYM DOES NOT EQUAL GROWTH Back in the ‘80s, people used to train for volume with a lot of sets— six per exercise. Guys were in the gym for two or three hours, two sessions a day. A lot of today’s pros train for 50-60 minutes, maximum, or an hour and 15 minutes. What’s your opinion on this? Do you agree with going to the gym and busting your butt for just one hour, maximum, and going home regardless if abs or calves must be done? Do you suggest your clients (pros) train just one muscle group per week? Back in those days, people used to think the more time you spend in the gym, the bigger you are going to get. Not anymore— many studies have shown that you only need to get enough blood to the area so that it’s trained, and you will grow while resting with the appropriate nutrition intake. So, follow the modern-day workout and you should be on the right track for growth. One body part a week is more than enough, but it will all depend on your individual needs. Remember, I said it many times before— what works for Dexter or Johnnie will not necessarily work for me and you, or anyone else. Each and every one of us responds differently. Hope this helps.

“People used to think the more time you spend in the gym, the bigger you are going to get. Not anymore— many studies have shown that you only need to get enough blood to the area so that it’s trained, and you will grow while resting with the appropriate nutrition intake.” –George Farah STRIATED GLUTES COME FROM LOW BODY FAT AND GENETICS How does one obtain striated glutes? Aside from the obvious dieting and hard pre-contest training, what should one be doing in the off-season? HEAVY deadlifts and squats in order to build bigger/ fuller muscles to have something to actually striate, pre-contest— or is that genetic? Striated glutes come from dieting, and of course some genetics play a big part. In order to have striated glutes, you will need to be at the lowest fat percentage that a person can achieve— or at least that’s what always worked for me. Your workouts can also play a signiﬁcant part of that look. Make sure to squat and lunge deep in the off-season so you will have the muscles in that area— so when you’re dieted down, you will also be able to achieve that look. Good luck. George Farah is presenting his opinions and he does not, in any way, shape or form, encourage or condone the use of any illegal or controlled substances. Nothing contained herein is to be construed as medical advice. Use of any drugs and exercise regimen should only be done under the directions and auspices of a licensed physician. The writer does not claim to be a medical doctor nor does he purport to issue medical advice.

144 MD

Facebook: georgefarahdietguru www.georgefarah.net

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Follow me on Twitter @gvfarah Instagram @georgefarah_guru

TRAINERS of CHAMPIONS

THE BODYBUILDING WIZARD By Charles Glass

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DETERMINATION THE KEY TO GAINS I am a 37-year-old male in fairly good shape. I have been lifting weights and doing cardio for over 20 years on and off. Right now I am about 6 foot, 235 pounds and around 15 percent body fat. I would like to start taking weightlifting more seriously, but many people are telling me because of my age, there is no point since all my muscle I have will atrophy soon. I would like to reach a goal of 8 percent at 250 pounds— is this reasonable and possible? Additionally, when is a good time for cardio? I normally train in the early mornings, and then do a run or bike in the midafternoon. It’s very sad that by nature, many people are negative, jealous and insecure. They are so unhappy with their own lives that they hate to see anyone else achieve anything, and will jump at the chance to discourage anyone else from going after their dreams. Don’t listen to those wretched souls! Either stay away from them entirely (best strategy), or ignore their negative comments. Take it from a man who is over 60— at 37, you are still relatively young! Furthermore, the fact that you have been inconsistent in your training and eating up until now and are prepared to be more serious is a definite indication that you still have a large amount of untapped potential. Can you get to a pretty lean 250 pounds? I’ve seen plenty of men make similar transformations. It all comes down to your mental attitude. Do you believe you can make it happen? If so, you will train as hard and eat as clean as it takes to reach that goal. But if you listen to those people and let doubt and uncertainty fill your mind, you’ll never get there. As for cardio, the best time to burn fat is when you have no glycogen (stored carbohydrates) in your system. That’s why most bodybuilders either do cardio first thing in the morning on an empty stomach, or immediately following their weighttraining workout. In both cases, “the glycogen gas tank” is empty, and your body will turn to fat for energy. What you should do is switch your schedule around and do your cardio early in the morning before breakfast, then get a couple of meals in you, and do your weights in the afternoon. If you really want to attack that body fat and burn it off, you could add a second, shorter cardio session after the weights. But again, I have to stress that both muscle gain and fat loss come down to your determination. If you are determined to reach your goals and refuse to let the “negaholics” affect your attitude, nothing can stop you!

October 2017 musculardevelopment.com

“Both muscle gain and fat loss come down to your determination. If you are determined to reach your goals and refuse to let the ‘negaholics’ affect your attitude, nothing can stop you!” –Charles Glass

MD 145

TRAINERS of CHAMPIONS THE PRO CREATOR

By Hany Rambod

GETTING PAST A PLATEAU TO ADD MASS

146 MD

“Try eating clean, complex carbs with every meal and see how that affects you. You may indeed gain unwanted body fat, or this could be what your body needs to start growing.” –Hany Rambod (hinders optimal blood ﬂow), it has the very undesirable effect of preventing a pump and also takes away from muscle fullness. That’s why I was very careful to make sure the pre-workout formula I designed, EVP, did not contain caffeine.

Instagram: hanyrambod Twitter: hanyrambod Facebook: Hany Rambod (fan page) Website: www.fst-7.com

musculardevelopment.com October 2017

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I am 19 years old and have been lifting for five years now, and am natural. I am 5’10” and have been stuck at 190 pounds for a couple of years, fluctuating from 185 to 195 depending how much I eat and how much cardio I do. Not only have I not gained any weight, none of my lifts have gone up in a long time, either. This is the worst plateau that I have ever hit. I have tried mixing up the number of sets, reps, exercises, adding more carbs in the morning, adding more protein, even adding cheat foods back in. Nothing seems to work. I have been incorporating the 7s at the end of my workouts and those give me great pumps, but an hour later my pump is gone. I feel like I follow a strict diet and for a while I was getting up to 300 grams of protein a day, and that didn’t work. I also feel like I have a good mind-muscle connection, so I don’t think that I have an intensity issue. I have no idea where to go with my training and nutrition, and really could use some advice and direction. Thanks for your time. I was in a very similar situation at your age, so I can relate to your frustration. At the age of 15-16, I was able to handle 225 in the bench press and fully expected the rapid progression in size and strength I had witnessed in my initial period of training to continue at that same pace. It didn’t. For a couple of years I was stuck, then in my late teens I started making gains once again, seemingly out of nowhere. Often it can simply be a case of muscle maturity, and you could be just on the verge of a rapid growth phase. But in the meantime, let’s make sure you aren’t doing anything to further prolong this plateau. You mentioned adding more carbs in the morning. It sounds like you may only be eating carbs in the morning, out of the fear that eating them any later will lead to getting fat. Try eating clean, complex carbs with every meal and see how that affects you. You may indeed gain unwanted body fat, or this could be what your body needs to start growing. Be sure to stay adequately hydrated at all times and to consume enough sodium. As for your pump going away within an hour, that’s normal. A pump is merely a temporary increase in blood volume inside a muscle. Muscle fullness is something different, and it’s related to how much water and glycogen are inside the muscle cells. Often when a bodybuilder isn’t eating enough carbs, he appears “flat,” meaning his muscles are no longer full and round as they should be. One last contributor to both lackluster pumps and lack of muscle fullness are pre-workout products loaded with caffeine. Most of these products are, because caffeine is a central nervous system stimulant and will make you feel as if you’re training harder. But because caffeine is also a powerful diuretic and vasoconstrictor

TRAINERS of CHAMPIONS TEAM OXYGEN GYM By Ron Harris “If you plan ahead and give yourself plenty of time, you can avoid almost any problems. The last thing any high-level athlete needs is stress about not being able to travel to the place he will be competing in.” –Ahmad Askar THE CHALLENGES OF INTERNATIONAL COMPETITION – AND HOW TO DEAL WITH THEM Team Oxygen Gym head coach Ahmad Askar has taken his team of athletes all around the world to compete. I asked him how he handles the various complications of traveling internationally for his competitors, and how he handles them.

WATER RETENTION AND JET LAG “Both of these are common with air travel. The simplest solution is to arrive earlier. How many days earlier always depends on the length of the flight. For example, if we are traveling to Europe from Kuwait, four days is enough time to stabilize everything. For trips to the USA, we found it best to get there six days prior to the event. I don’t have my athletes consume any extra water beyond their normal intake on the airplane. Once we get to our hotel, I look at everyone and decide what they need to do, based on if they are retaining fluid and how much. Very often I will have them do an hour of cardio at the hotel gym or fitness center. I may also have them reduce carbs for a few meals. It all depends on the individual. Jet lag is just dealing with time changes, and you adjust to that after a couple of days.”

BRINGING FOOD “When I became head coach for the Kuwait team in 2014, I didn’t know how to handle this aspect perfectly. Many countries

148 MD

will not allow you to bring any food through customs, including the USA, the UK, Australia and Spain. I started researching online to ﬁnd the nearest supermarkets, so usually one of the ﬁrst things we do when we arrive is to go shop for all the food we will need. There are also meal-prep services in many cities that are a huge help. Pretty soon, I learned which hotels to stay at that were close to supermarkets and gyms, since we are often in that city for almost a week. Now, I know where to get whatever is needed whether I am in Hong Kong, Ohio or Barcelona. For instance, we have stayed at the same hotel in Columbus for a few years in a row now because it’s centrally located to those things as well as the venue. Google is very useful.”

PROPER DOCUMENTATION “I make sure everyone has their passports, visas and whatever the host country requires for entry a month before the contest. If you plan ahead and give yourself plenty of time, you can avoid almost any problems. The last thing any high-level athlete needs is stress about not being able to travel to the place he will be competing in. This was another learning process that I had to become proﬁcient in fast, because different countries have their own requirements for forms and such.” Next month, more about Oxygen Gym and some of the top champions who train there. Instagram:ahmad_askar_1 Facebook:Oxygen Gym Jabriya Instagram:o2_gyms

musculardevelopment.com October 2017

[ BUSTED! ] LEGAL Q&A

BY RICK COLLINS,S J.D., cscs

SUING YOUR PERSONAL TRAINER Q: A:

EVERYBODY THESE DAYS IS LOOKING TO FILE A LAWSUIT. WHAT HAPPENS IF A CLIENT IS INJURED BECAUSE A PERSONAL TRAINER SCREWS UP?

150 MD

own negligence).2 In another case, the client complained to his trainer about dizziness and vision problems. The trainer insisted that he continue exercising. The client left the gym and went to the hospital where he was diagnosed with a right internal artery dissection and suffered a stroke. The lawsuit alleged that the trainer: 1) failed to monitor the client adequately; 2) instructed him

Working out assumes certain risks, but it won’t protect a trainer who injures a client by a negligent, reckless or intentional act.

to continue exercising even after he complained that he was not feeling well; 3) failed to warn him of the dangers of continuing to exercise in that condition; and 4) failed to call for emergency medical assistance. Jury verdict: a whopping $14.5 million for the plaintiff (less 25% for plaintiff’s negligence).3 I’ve recently spoken at two conferences of the National Strength and Conditioning Association (NSCA.org) on the topic of risk management— what trainers can do to safely train their clients while protecting themselves against lawsuits. Besides liability waivers and insurance, trainers should: • Conduct a thorough pre-training interview, including assessments for past surgeries, coronary risk factors, diagnosed diseases, and lifestyle;

• Refer to an allied health professional when necessary to obtain medical clearance and program recommendations; • Keep records and documentation, including intake forms, program records, workout notes, and client medical records; • Get certified and maintain certification through continuing education; • Design programs that are appropriate, not excessive, for the client’s individual capabilities and limitations; • Inspect the facility and/or equipment to ensure proper working order (e.g., if a cable snaps, the question will be whether the trainer checked it to see if it was frayed); • Instruct clients thoroughly on proper equipment use and exercise performance; • Supervise clients closely, especially those who are unfamiliar with the equipment (one lawsuit ensued when a trainer put a sedentary woman on a treadmill at 3.5 mph; she drifted backward and fell off the end of the treadmill, fracturing her ankle); • Carefully monitor for signs of medical distress, such as stroke or heart attack, and call 911 when warranted (stay off your cell phone and pay attention!). At a time when so many Americans are sedentary, overweight or obese, personal trainers can play an important role in improving people’s health and vitality. Being mindful of the key points above can benefit clients and save trainers from very costly mistakes. References: 1. http://www.branfordseven.com/business/planetfitness-settles-for-with-injured-guilford-woman/ article_64502d0a-cff9-11e4-bd80-633a9e981c15.html 2. http://www.sportwaiver.com/personal-trainer-suitillustrates-the-need-for-risk-management-training-2/; http://www.clubindustry.com/profits/new-york-courtawards-injured-personal-training-client-980000 3. http://www.cphins.com/personal-trainers-beware-a14-5-million-jury-verdict-in-connecticut/ Rick Collins, JD, CSCS [www.rickcollins.com] is the lawyer that members of the bodybuilding community and nutritional supplement industry turn to when they need legal help or representation. [© Rick Collins, 2017. All rights reserved. For informational purposes only, not to be construed as legal or medical advice.]

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Americans tend to be a litigious group: when somebody gets hurt, a lawsuit gets ﬁled. Some personal trainers think a liability waiver protects them from being sued. Wrong. Anyone can be sued. A signed release only protects against certain claims, and some states heavily scrutinize releases or won’t enforce them at all as a matter of public policy. Other trainers think they don’t need liability insurance if they have a signed release. Wrong again. To avoid digging into your own pocket for legal defense or settlement costs, having insurance is essential. Working out assumes certain risks; e.g., you can tear a muscle, tendon or ligament. “Assumption of the risk” is a legal defense that can protect trainers from lawsuits resulting from those kinds of foreseeable injuries that are inherently involved in exercise. But it won’t protect a trainer who injures a client by a negligent, reckless or intentional act (“negligence” is failing to exercise the care that a reasonable or prudent person would exercise under the circumstances). News headlines report examples of lawsuits against personal trainers for negligent conduct. For example, when a trainer lifted his client onto a BOSU balance ball and walked away, the client fell, fracturing her hip and wrist, requiring surgery. She sued, and the court cited several ways in which the trainer was negligent, including: 1) he failed to ask about the woman’s medical history before training (she had a surgically fused ankle); 2) given her medical history, she should not have been instructed to use a BOSU ball; and 3) the trainer failed to instruct her properly on the equipment. The case reportedly settled for $750,000.1 In another case, a trainer instructed the client to perform an intense workout consisting of burpees, jumping jacks and deadlifts after being informed of the client’s prior back surgery. The client severely damaged spinal disks, requiring two further surgeries. It was noted that the trainer: 1) lacked a current certiﬁcation; 2) failed to keep program records; and 3) had no recent continuing education courses. She sued, and was awarded $1.4 million (less 30% for her

USCULAR MILLENNIUM MARKETPLACE EVELOPMENT

152 MD

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RESERVE YOUR SPACE- CALL 1-800-653-1151

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