http://imbodybuilding.com/free/manual/2005-12 by Iron Man

DECEMBER 2005 / IRON MAN—REAL BODYBUILDING TRAINING, NUTRITION & SUPPLEMENTATION

FREE FREE POSTER POSTER INSIDE: INSIDE: The The Legends Legends of of Bodybuilding Bodybuilding

Jay Cutler HIS SIZE-BUILDING SECRETS REVEALED!

POUND YOUR PECS For a Wicked Chest

BUILD FREAKY FOREARMS Get a Grip and GROW!

ABBREVIATED TRAINING

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SUPERHOT HARDBODY Page Page 234 234

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www.ironmanmagazine.com \ APRIL 2006 261

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150 DECEMBER 2009 \ www.ironmanmagazine.com

December 2005

Vol. 64, No. 12

Real Bodybuilding Training, Nutrition & Supplementation

FEATURES

82 TRAIN, EAT, GROW 74 The TEG winter mass machine is shifting into high gear. Here’s how you, too, can grow in the snow.

98 BUILDING A GORILLA GRIP AND FREAKY FOREARMS Greg Zulak gives you the lowdown on lower-arm size and power. A strong grip can improve everything from arm size to bench press power.

Abbreviated Muscle Training, page 162

126 A BODYBUILDER IS BORN 5 Form, females and fortitude. Ron Harris regales his young bodybuilding protégé with knowledge about life and lifting.

134 BUG WORLD Jerry Brainum’s findings on how good bacteria can make you healthier and set the stage for more muscle.

146 HOLIDAY GIFT GUIDE It’s that time of year again—time to start planning your gift giving. We’ve got some suggestions for the muscleheads on your list.

Magnus Samuelsson, page 188

162 ABBREVIATED MUSCLE TRAINING Christopher Pennington shows you how to build more solid size in 30 minutes or less.

172 X FILES Steve Holman and Jonathan Lawson explain the less-training-big-gaining connection.

Jay Cutler appears on this month’s cover. Photo by Michael Neveux. Inset photo of Nikki Warner by Bill Dobbins.

180 HEAVY DUTY John Little channels Mike Mentzer and HIT.

Hardbody, page 234

188 MAGNUS SAMUELSSON Randall Strossen, Ph.D., explores the Swedish strongman’s training and propensity for power.

Champ Training Analysis, page 214

200 POSITIONING FOR PECS Eric Broser shows you how to set up for a quick size hit— upper-pec pounder included.

214 CHAMP TRAINING ANALYSIS Steve Holman dissects Jay Cutler’s Olympia-assault workouts.

234 HARDBODY Nikki Warner’s fit, photogenic physique. Phew!

244 ONLY THE STRONG SHALL SURVIVE Part 6 of Bill Starr’s back-to-the-rack odyssey includes complete ISO workouts.

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DEPARTMENTS Holiday Gift Guide, page 146

32 TRAIN TO GAIN Walkout overloads, megamax supports and Joe Horrigan’s Sportsmedicine.

50 CRITICAL MASS Steve Holman discusses the squat and its X spot, hardgainer hoaxes and the carb-stacking diet.

54 NATURALLY HUGE John Hansen’s advice on countering the outer-pecs hex.

64 EAT TO GROW Branched-chain aminos to foil fat, tips for building on a budget and Atkins for exercisers.

Mind/Body onnection, age 256

94 SMART TRAINING

Bug World page 134

Charles Poliquin’s reasoning on why you should just say no to cardio—if you’re after maximum strength.

222 NEWS & VIEWS Lonnie Teper tells it like it is, and Ruth Silverman checks out the female-body biz. Jerry Fredrick’s Hot Shots add humorous fizz.

256 MIND/BODY CONNECTION Randall Strossen, Ph.D., explains that it’s not what you do that’s important but what you accomplish. There’s also info on Dave Draper’s Top Squat device, a must-have gym bag from Obus Forme and how to defuse the naysayers when it comes to your lifting lifestyle.

266 BODYBUILDING PHARMACOLOGY Fit to be tried. Jerry Brainum’s look at anabolics, ’roid rage and criminal behavior. You be the judge.

272 READERS WRITE News & Views, page 222

Pump & Circumstance, page 228

! WEB ALERT m the world of

ppenings fro For the latest ha ur browser d fitness, set yo an g in bodybuild m and co e. Magazin for www.Ironman uscle.com. www.GraphicM

Contest crackdown—as in no big bellies and gargantuan glutes. Also, readers comment on IM gems and Hardbody hotness.

In the next IRON MAN Next month is our annual Muscle-Science Roundup, in which we review the latest and greatest discoveries from labs all over the world. It’s a veritable smorgasbord of size-swelling sizzlers you’ll savor. Then Christopher Pennington gives you the blueprint for proper program design. It’s more than just copying a routine out of a magazine; you gotta make it specific to you. Plus, we have another blockbuster episode of “A Bodybuilder Is Born” from Ron Harris, a sizzling Hardbody who was a former Playboy Playmate and a wicked back-blasting feature from Eric Broser. Oh, and let’s not forget our eye-popping Mr. Olympia coverage, complete with full-page miniposters of all the best bodybuilders in the world. Watch for the jolting January IRON MAN on newsstands the first week of December.

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John Balik’s

Publisher’s Letter

Founders 1936-1986:

Peary & Mabel Rader

Inspiration Inspiration can come from anywhere and last just an instant or be a renewable resource that you call upon again and again. The renewable kind usually grows in importance and power the more you use it. It has intrinsic substance and depth—a beacon that guides you when the decisions become difficult, when black and white become shades of gray. My father was a renewable source of inspiration for me and for many others around him. His inspiration was not of the ra-ra pep talk variety, although he could do that too. He simply lived his life with unshakable character. I don’t think I ever heard him use the word character in that way, but he surely embodied it. He walked the walk long before it became a euphemism for doing what you say you’re going to do. He was as tough as the nails he used in his long career as a carpenter (65 years as a union member), and he was as demanding of himself as he was of his children and the people who worked for him. He never asked you to do something he couldn’t, wouldn’t or didn’t do. My parents had a lifelong love affair. They were married 64 years. Dad’s focus was always on us—he never wavered in his devotion to family and a job well done. He took great pride in his physical endurance and strength and raced bicycles into his early 80s. His pride was always the pride of performance, never the boastful kind. His love was not showy but rather manifested itself in an understanding of a simple truth: family above all else. At my parents’ 50th wedding anniversary celebration his speech consisted of one line: “I always tried to do the best for my family and friends.” Is there a more powerful credo? My father only went as far as junior high before he entered carpentry school, but his life was based on bedrock truths that are easy to lose sight of and even harder to live by. He passed away on September 7, 2005, just shy of his 88th birthday. If the memorable line from “Gladiator”—“What we do echoes in eternity”— holds true, and I believe that it does, he has no problems. My sense of his lifelong inspiration has actually been amplified by his passing. As my son Justin said, “We were fortunate to have him for such a long time as both a grandfather and father.” Good-bye, Dad. IM

Publisher/Editorial Director: John Balik Associate Publisher: Warren Wanderer Design Director: Michael Neveux Editor in Chief: Stephen Holman Art Director: T. S. Bratcher Senior Editor: Ruth Silverman Editor at Large: Lonnie Teper Articles Editors: L.A. Perry, Caryne Brown Assistant Editor: Jonathan Lawson Assistant Art Director: Christian Martinez Designer: Emerson Miranda Ironman Staff: Vuthy Keo, Mervin Petralba, David Solorzano Contributing Authors: Jerry Brainum, Eric Broser, David Chapman, Teagan Clive, Lorenzo Cornacchia, Daniel Curtis, Dave Draper, Michael Gündill, Rosemary Hallum, Ph.D., John Hansen, Ron Harris, Ori Hofmekler, Rod Labbe, Skip La Cour, Jack LaLanne, Butch Lebowitz, Stuart McRobert, Gene Mozée, Charles Poliquin, Larry Scott, Jim Shiebler, Roger Schwab, C.S. Sloan, Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D., Randall Strossen, Ph.D., Richard Winett, Ph.D., and David Young

Contributing Artists: Steve Cepello, Larry Eklund, Ron Dunn, Jake Jones

Contributing Photographers: Jim Amentler, Reg Bradford, Jimmy Caruso, Bill Comstock, Bill Dobbins, Jerry Fredrick, Irvin Gelb, J.M. Manion, Gene Mozée, Mitsuru Okabe, Rob Sims, Leo Stern, Russ Warner

Director of Marketing: Helen Yu, 1-800-570-IRON, ext. 1 Accounting: Dolores Waterman Director of Operations: Dean Reyes Subscriptions Manager: Sonia Melendez, 1-800-570-IRON, ext. 2 E-mail: soniazm@aol.com Advertising Director: Warren Wanderer 1-800-570-IRON, ext. 1 (518) 743-1696; FAX: (518) 743-1697 Advertising Coordinator: Jonathan Lawson, (805) 385-3500, ext. 320 Newsstand Consultant: Angelo Gandino, (516) 796-9848 We reserve the right to reject any advertising at our discretion without explanation. All manuscripts, art or other submissions must be accompanied by a selfaddressed, stamped envelope. Send submissions to IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033. We are not responsible for unsolicited material. Writers and photographers should send for our Guidelines outlining specifications for submissions. IRON MAN is an open forum. We also reserve the right to edit any letter or manuscript as we see fit, and photos submitted have an implied waiver of copyright. Please consult a physician before beginning any diet or exercise program. Use the information published in IRON MAN at your own risk.

IRON MAN Internet Addresses: Web Site: www.ironmanmagazine.com John Balik, Publisher: ironleader@aol.com Steve Holman, Editor in Chief: ironchief@aol.com Ruth Silverman, Senior Editor: ironwman@aol.com T.S. Bratcher, Art Director: ironartz@aol.com Helen Yu, Director of Marketing: irongrrrl@aol.com Dean Reyes, Dir. of Operations: ironreyes@aol.com Jonathan Lawson, Ad Coordinator: ironjdl@aol.com Sonia Melendez, Subscriptions: soniazm@aol.com

28 DECEMBER 2005 \ www.ironmanmagazine.com

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SEXY ROCK-HARD ABS FAST The Secret to Etching your Granite-Carved Abs in 10 Short Minutes Picture this... you with tight, shredded abs, serratus and intercostals all sharp, sliced and visible from across the room or on the sun-glared beach! And from the rear, lower lumbars that look like two thick steel girders supporting your muscle-studded back. Imagine looking like a Greek god... in street clothes... in the gym... or anywhere. The incredible breakthrough design of the pad on the Ab Bench pre-stretches the targeted muscles prior to contraction, giving you a full-range movement, making each exercise up to 200% more effective. The Ab Bench takes the physiology of your spine into consideration with its design like nothing else on the market. The contraction takes place all the way into the pelvis where the abdominals actually rotate the spine, forcing the abdominals to completely contract... from the upper abs to the lower abs. Using the Ab Bench is the “sure-ﬁre” guarantee for you to get those attention-grabbing washboard abs. From full stretch to complete contraction—in total comfort. The Ab Bench is the most complete midsection exercise in existence. You’ll feel the incredible difference from your very ﬁrst rep.

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32 DECEMBER 2005 \ www.ironmanmagazine.com

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EFFICIENT WORKOUTS

Balik \ Model: Arnold Schwarzenegger

Order in the Gym Nearly all bodybuilding programs suggest that you start your workout with exercises for larger muscle groups and finish with smaller ones. The rationale is that larger muscle groups require more energy and working them after smaller muscle groups may lead to fewer muscle gains. A recent study examined the effects of exercise sequence in the performance of repetitions and perceived exertion, or how difficult the workout felt.1 The subjects were 14 men and four women, average age 20, with at least six months of training experience. They engaged in two different upper-body workouts, with each workout separated by 48 hours of rest. In the first workout they began with larger muscle groups and finished with smaller muscle groups. The second workout reversed the exercise sequence, starting with smaller muscle groups and ending with larger. They did each exercise for three sets of 10 reps, resting two minutes between sets. The experiment showed that whether you train large or small muscle areas first, by the third set you’re considerably weaker, as measured in number of reps completed. Exercises done in the middle part of the workout, however, weren’t affected in either workout. Past studies show that by the fourth set of any exercise, you’re 12.8 to 58.2 percent weaker than you were during the first set. Most of the subjects said that the workout was considerably harder when they trained larger muscle groups first. That makes sense, since training larger muscle areas requires more energy and produces more fatigue than training smaller muscle areas. Working legs fatigues the average bodybuilder far more than training biceps. For that reason nearly all bodybuilders train larger muscle groups first in any particular workout. In some cases training a larger muscle area first is so fatiguing that you simply can’t effectively train smaller muscle groups afterward. I found that to be true when I tried to use the popular push-pull sequence of exercises, in which you work pushing muscles, such as chest and triceps, one day, followed by pulling muscles, such as back and biceps, the following day. Legs are usually trained on the days you train chest and triceps, since attempting to train the two largest muscle groups, legs

Is training the largest muscles first the best way?

and back, in one workout is just too hard. What I found was that I got a good workout training the initial large muscle group—legs or back—but I had little or no energy left to effectively train the smaller muscle groups. By the time I got to biceps after training back, I hardly felt the curls. The same was true of training chest after thighs. From a practical standpoint, as this study shows, the final exercise in any muscle group will be limited by cumulative fatigue. So it’s logical to use a lighter isolation exercise as the final exercise. Arnold Schwarzenegger realized that during his competitive days. When training his biceps, he always finished off with some form of dumbbell concentration curl, usually in a standing, bentover position. Arnold almost never used more than 40 pounds on the exercise, instead focusing on form and feel. Thus, if you attempt to do three large-muscle-group exercises in one workout, the third exercise will promote little added muscle size. Better to finish off with a lighter isolation exercise and just go for the pump and feel, as Arnold did. —Jerry Brainum 1 Siamao, R., et al. (2005). Influence of exercise order on the number of repetitions performed and perceived exertion during resistance training. J Strength Con Res. 19:152-56.

It’s best to pair large-muscle exercises, like back work, with smaller-muscle movements, like biceps work. Training too many large muscles at one workout diminishes gains.

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HE WANTED TO FIGHTUntil I Crushed His Hand! He was big. He was pissed. And he wanted to kick my butt. There was no way out, so I extended my arm for the opening hand shake— and then I crushed his hand like a Dorito. Fight over thanks to the Super Gripper. If you’re after huge forearms with the crushing power of an industrial vise, get the Super Gripper. It’s the ultimate forearmand grip-building tool on the market because it provides your muscles with the two essential requirements they demand for awesome size and strength: speciﬁcity (mimics gripping action) and progressive resistance. You’ll develop a bone-crushing grip fast by adding one or a number of power coils for that critical progressive-resistance effect. Remember, when you wear short sleeves, it’s the lower arms that are exposed for all to see. You’ll want your forearms to be huge and vascular to match your thick, beefy upper arms—and now they will.

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Whatever You Need—Wherever You Train ™

TRAIN TO GAIN

INSIGHT

The Power of

Neveux \ Model: Dan Decker

the Pump

MOTIVATION

The Power of Habits You become what you do all the time. We all have habits, some good and some bad. We get up on the same side of the bed, dress ourselves and brush our teeth the same way every day. If you have empowering habits, you’ll be more successful in life. If you have habits that limit you, replace them with habits that support your goals. (I discussed goals in the July ’05 IM.) How do you develop new and empowering habits? It takes time. The rule of thumb is that it takes 21 days to develop a new habit. That’s probably true for small habits, but for large lifestyle changes, like regular workouts, it will take longer. Imagine exchanging two limiting habits for two empowering habits every year. In five years that would be 10 empowering habits that you acquire without effort. That’s with only two a year. What if you did six a year? In five years you’d have 30 empowering habits. Do you think your life would be different with 30 empowering habits? Your successes would pile one on top of the other, and you’d have an extraordinary quality of life by making small daily changes. In order to change your habits, you must do the following: 1) Define them; write down all the habits that limit you. 2) Define your new successful habits in detail. Write down what you’ll do in place of your old, limiting habits. 3) Develop an action plan for each new habit. It may be as simple as scheduling time to exercise or researching a new business opportunity. Keep it as simple as possible. Make it easy to be successful in all areas of your life. Master your habits, or they will master you. —John M. Rowley

Intensity techniques (like drop sets and X Reps) will help you create muscle pump—the state of the muscle when it’s engorged with blood after an all-out set. Although no one knows the actual correlation between muscle pump and growth, the pump appears to be a necessity. If muscle pump weren’t a requirement, then taking the logic of intensity to its conclusion, our ultimate routine would consist of one maximum repetition per exercise—no pump inducement necessary. Studies indicate, however, that this low-rep style of training does very little for muscle growth. —Steve Holman Home Gym Handbook Editor’s note: IRON MAN’s Home Gym Handbook is available for $9.95 from Home Gym Warehouse. Call (800) 447-0008 to order, or visit www .Home-Gym.com.

Editor’s note: John Rowley owned the gym where the movie “Pumping Iron” was filmed, and he was one of the youngest senior vice presidents of any major real estate company in Manhattan. His passion is teaching people—and companies—about goal setting, staying motivated and adding a fitness lifestyle to their already busy lives so they’ll have the energy to pursue their dreams. You can contact him at Jrowley@nc.rr.com.

34 DECEMBER 2005 \ www.ironmanmagazine.com

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YOU CAN BENCH BIG Add 20 Pounds to Your Bench Press Almost Overnight! How would you like a surge in upper-body power and a bigger bench press—say, 20 extra pounds on the bar—after only a couple of workouts? Sure, adding 20 pounds to your bench in two or three training sessions may sound crazy, especially if your bench press poundage has been stuck in neutral for a while. But nine times out of 10 this stall is due to an easily correctible muscle weakness—not in the pecs, delts or triceps but in a group of muscles known as the rotator cuff. The rotator cuff muscles stabilize the shoulder joint. During the bench press and almost all other upperbody movements these muscles protect the shoulder joint and prevent ball-and-socket slippage. If these muscles are underdeveloped, they become the weak link in the action and your pressing strength suffers, or worse, you injure your shoulder. One of the best ways to strengthen this area and create an upper-body power surge is with direct rotator cuff exercise. Once you start using the ShoulderHorn for two or three sets twice a week, your pressing poundages will skyrocket. This device allows you to train your rotator cuff muscles in complete comfort and with precise strengthening action. After a few weeks you’ll be amazed at your new benching power. There have been reports of 20-to-30-pound increases in a matter of days. A big, impressive bench press can be yours. Get the ShoulderHorn, start working your rotator cuff muscles, and feel the power as you start piling on plates and driving up heavy iron.

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Walkout Overloads and Megamax Supports Set new personal records using these nervous system tricks before your next max attempt It’s not unusual for modern power programs to include supramaximal walkouts, lockouts and supports after regular lifts. They condition the body and mind for heavier weights. It works, but what if instead of walking out 600 pounds after your maximum 500-pound squat, you did the overload a couple of minutes before the heavy full squat? Five hundred pounds will feel like 400, and an alltime-high 515 will go up like 490. Every gym rat knows that the heavier the weight, the more muscle is recruited. Manhandling 600 pounds fires off more motor units than working with 500 pounds, even if you only hold the bar. It’s called Henneman’s size principle, probably because it builds some serious size—especially if combined with the aftereffect phenomenon, or the fact that your nervous system is a bit slow on the uptake. Remember pushing your arms against the doorway at summer camp and then watching them float up involuntarily? It happened because your brain hadn’t caught on quickly enough to the fact that resistance had been removed. After you’ve supported 600 pounds on your back, five wheels will explode to lockout. Aftereffect overloads make you stronger in more ways than one. In addition to boosting muscle recruitment, they lower the sensitivity of the Golgi tendon organs, spinal mechanoreceptors and other governors of strength. After dealing with 600 pounds, the subversive sensors think, “Hey, 515 isn’t too bad!” and pull the brick from under your gas pedal. That type of disinhibition training has awesome potential for reaching the final frontier in strength development.

36 DECEMBER 2005 \ www.ironmanmagazine.com

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Start your aftereffect overload power squat program by deciding what personal best you’d like to shoot for today. How about 10 more pounds on your max single or four reps with your all-time-heaviest triple? It’s your call, as long as you keep your reps to five and under. Aftereffect overloads are strictly for power squatting. After your last warmup set load the bar with 110 to 130 percent of your one-rep max. Don’t go heavier than that. It won’t make the technique work any better but will certainly tire you out prematurely. Besides, an excessively heavy overload might make your regular weight feel so light that your muscles won’t contract hard enough to lift it. An optimal, rather than maximal, load delivers the most powerful aftereffect. You must consider safety as well. If you’ve not done any type of lockouts, walkouts or supports in the past, take as many workouts as necessary to build up the poundage. When you overload, you should feel supertight and powerful, not shaky. Unrack the barbell, walk it out, and set up using the same stance you’re about to full squat with. Hold your burden for five to 10 seconds, and park. Stay tight and take shallow breaths. In two to five minutes—the optimum rest time to take advantage of the aftereffect phenomenon—or whenever you feel ready, go for the record! —Pavel Beyond Bodybuilding

Neveux \ Model: Tomm Voss

TRAIN TO GAIN

MUSCLE AND MIGHT

Editor’s note: This is an excerpt from Pavel’s new book Beyond Bodybuilding. It’s available from Home Gym Warehouse for $49.95 plus shipping and handling. Call (800) 447-0008, or visit www.Home-Gym.com.

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Rotator Cuff Problems and Shoulder Pain formed by internally rotating and then This column began in the May elevating the shoulder. That motion 1989 issue of IRONMAN by addrives the ball (head of the humerus) dressing shoulder pain that primarinto the roof (acromion), which creates ily arises from the rotator cuff, a set the impingement. Full front raises can of four muscles that originate, or cause impingement against the front attach, on the shoulder blade and edge of the roof. insert into the top of the upper-arm Overtraining can also cause probbone, or humerus, specifically into lems. Maybe you’re on a six-day trainbony prominences known as the ing program, with the first and fourth greater and lesser tuberosities. workouts typically chest and back. Your This installment is about the ballrotator cuffs work very hard to dynamiand-socket joint at the shoulder. cally stabilize the shoulders during those The rotator cuff muscles pull the exercises. Days two and five are often ball centrally into the socket and shoulder and arm days. Obviously, your pull the ball down, away from the rotator cuffs work hard during shoulder roof of the shoulder. They have Upright rows have shoulderexercises and during certain arm exerindividual functions as well. On top damage potential. cises such as dumbbell and barbell of the scapula is the supraspinacurls, overhead extensions and lying tus, which helps raise the arm to triceps extensions. Days three and six are typically leg days. the side. The tendon of the supraspinatus is the most comThey may include stiff-legged deadlifts, Romanian deadlifts or monly torn rotator cuff tendon. Two muscles below that are traditional deadlifts—which all tax the rotator cuff as well. Also, the infraspinatus and teres minor, which externally rotate the if your shoulders are very tight, you must struggle to achieve shoulder. The muscle under the scapula is the subscapularis, external rotation to hold the squat bar. The typical high volume and it internally rotates the shoulder. of training—and the often included forced reps and negaThe rotator cuff tendon, biceps tendon and a bursa—one tives—give your rotator cuffs little opportunity to recover. If of the small, fluid-filled sacs that cushion the bones, tendons they’re fatigued, injured or weak, your shoulder joints are and muscles near joints—can be trapped, or impinged, under compromised and susceptible to injury. the roof of the shoulder. Long-term impingement can wear Many trainees need to add a few sets of rotator cuff exerdown the tendons, which can eventually rupture. Stages of cises to their workout program, perhaps at the end of the the wear and tear were established many years ago. Certain shoulder workout. They won’t take much time, but they can exercises can contribute to the impingement: upright rows, make your rotator cuff muscles stronger, which will help them lateral raises done with the fronts of the dumbbells turned pull the ball away from the roof of your shoulder and decrease down—as if you’re pouring water—and front raises when impingement. The added strength will carry over to your heavy they’re taken up all the way. Over time those exercises can lifts, such as the bench press, by dynamically stabilizing your cause pain and may contribute to wear and tear on the rotator shoulders more effectively so you can focus on the muscles cuff. The key to why that happens with upright rows and you’re trying to train. laterals done in a pouring-water manner is that they’re perThat’s a quick summary about the rotator cuff. I cowrote a book, The 7-Minute Rotator Cuff Solution, which was published by Health For Life and quickly became a best-seller. Build your rotator cuff Health For Life closed its doors in the late ’90s, strength, and your bench and new copies of the book were no longer press poundages will soar. available. Used copies began to appear on Amazon.com for hundreds of dollars each. IRON MAN Publishing recently purchased the rights to the book, and it’s now back in print. You can contact Home Gym Warehouse at (800) 447-0008, or visit www.Home-Gym.com to purchase The 7-Minute Rotator Cuff Solution. —Joseph M. Horrigan

Neveux \ Model: Mike Morris

Neveux \ Model: Jonathan Lawson

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Editor’s note: Visit www .softtissuecenter.com for reprints of Horrigan’s past Sportsmedicine columns that have appeared in IRON MAN. You can order the books Strength, Conditioning and Injury Prevention for Hockey by Joseph Horrigan, D.C., and E.J. “Doc” Kreis, D.A., and the 7-Minute Rotator Cuff Solution by Horrigan and Jerry Robinson from Home Gym Warehouse, (800) 447-0008 or at www.home-gym.com.

38 DECEMBER 2005 \ www.ironmanmagazine.com

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Big Men Can’t Jump—Why Not?

Neveux \ Model: Skip La Cour

You train hard, you’ve built an impressive physique, you’re strong, and you incorporate longer aerobic sessions to improve your endurance. You’re living proof that bodybuilding really works. Yet there’s one problem: You can’t run fast, and you can’t jump high. Furthermore, in spite of the socalled cardiovascular training, you can hardly sustain even a few minutes of sprint intervals or a few seconds of high jumps. What went wrong? Something’s missing in your current training routine, and that thing is velocity. Velocity is the epitome of all human performance capabilities. It’s been defined as the unique combination of speed and strength. What we call speed in real life always requires strength, and that combination yields velocity. Failing to incorporate speed and velocity with strength and

MASS-TRAINING TACTICS

Explosive-Power Training Powerlifting guru Louie Simmons is a pioneer in the explosive-power technique, and he’s produced some of the best bench pressers in the world. I suggest you add a set to your bench press workout using 70 percent of a weight you can get eight reps with. The weight will feel fairly light, so you should try to work on exploding from the bottom position. Don’t throw the weight or bounce it off your chest but accelerate it with control. Think one second up and one second down, no pauses. Do six reps. After two weeks add a second set of the explosive-power method to your bench routine. Once you start training the power fibers—fast, glycolytic—directly with explosive reps, you should see some impressive strength increases. Note: End-of-set partials, or X Reps, right at the semistretch point on the stroke can also provide unique explosive work and attack new muscle fibers. That may be one reason X Reps have been so effective for bodybuilders willing to endure the discomfort of power partials for extra mass and strength. —Steve Holman Train, Eat, Grow

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Editor’s note: Train, Eat, Grow— The Positions-ofFlexion Muscle-Training Manual is available from Home Gym Warehouse. To order, call (800) 447-0008, or visit www.HomeGym.com. For more on explosive power-partial training, visit www .X-Rep.com.

It has something to do with velocity

endurance training may severely compromise your neuromuscular capacity to generate fast, repetitive action, as well as the ability to accelerate and sustain those actions. As a human being and in particular as an athlete, you should have a clear main goal: building powerful and functional muscles with maximum capacity to use fuel and generate energy. The ability to sustain energy and resist fatigue is what makes a person tough and resilient under extreme conditions. Sustained energy enables you to come back again and again with a vengeance, just when everyone expects you to reach exhaustion and failure. In fact, scientists believe that our ability to adapt and endure environmental, nutritional and physical stressors is the key contributor to our survival. Real-life human power is the sum of all performance capabilities: strength, speed, velocity and capacity to resist fatigue. If one of those components is missing, the body may compromise its potential to adapt, improve and survive. If you’re concerned only with building muscle, keep in mind that the ability to sustain speed and velocity marks an increase in your muscles’ capacity for using fuel—carbs and fat—to generate energy and resist fatigue. It will help you get bigger in the long run. In practical terms, it’s highly recommended that you incorporate hopping exercise such as high jumps, one leg jumps or sprint intervals on soft and hard surfaces—indoor and outdoor—in your training routine. A few minutes of hard-surface hopping may be sufficient to trigger an increase in ankle and knee flexion with improved dynamic balanced control and increased capacity to sustain leg velocity. Who said that big men can’t jump? —Ori Hofmekler Editor’s note: Ori Hofmekler is the author of the books The Warrior Diet and Maximum Muscle & Minimum Fat, published by Dragon Door Publications (www.dragondoor.com). For more information or for a consultation, contact him at ori@warriordiet.com, www.warriordiet.com or by phone at (866) WAR-DIET.

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Five Days in a Row for the Big O In my 20-plus years of training I’ve tried many methods, always keeping an open mind. A couple of months ago I decided to break from my usual four-day split and train my body over five days. The schedule looked like this:

Monday: Arms (my weak point and highest priority) Tuesday: Quads Wednesday: Chest Thursday: Back Friday: Shoulders and hamstrings On paper the new split seemed ideal. Arms got their own training day so I could focus on catching them up, and the leg training was split over two days so that both quads and hams could get plenty of attention without one detracting from the other. And for about a month, I thrived on the fiveday split. I looked and felt better than ever, and most of my lifts were up as well. Then it all started crashing down. By chest day on Wednesday I’d feel a little tired. By Thursday it was a struggle to keep up the intensity throughout the entire back workout. And by the time I got to shoulders and hams on Friday, I didn’t even want to be in the gym. For a while I tried to help matters by skipping Friday and training shoulders and hams on Saturday, but with two young kids and all the weekend activities they’re involved in, I saw that plan fall apart fast.

As in overkill and overtraining

Eventually, I had to face the fact that I was overtraining. Despite having a very flexible schedule that lets me eat whenever I have to and even take the occasional afternoon nap, plus access to plenty of supplements like postworkout shakes and L-glutamine to maximize recovery, I couldn’t sustain five consecutive days of intense weight training, no matter how little overlap there was between bodyparts from day to day. As soon as I reverted to my normal schedule of training on Monday, Tuesday, Thursday, and Friday, I started feeling better and was certainly more enthusiastic about going to the gym. A lot of the pros these days train five or sometimes even six days a week, which leads aspiring bodybuilders to emulate their programs. Most of them are aware that the pros usually make use of anabolic steroids to speed up the recovery process, but they may not know that the pros are typically capable of more training than the average man or woman in the first place, naturally. That’s a quality shared by most elite athletes. Those of you who follow the Olympics know that many of the athletes in the Athens Games trained as much as 10 hours a day, seven days a week, preparing to go for the gold. The average bodybuilder, who’s not using steroids and not genetically exceptional, in nearly all cases should never train with weights more than two days in a row without taking a day off. I’ve said it before, but now that I’ve actually attempted to disprove it, it makes more sense to me than ever. —Ron Harris www.RonHarrisMuscle.com

Even isolation exercises take a heavy toll on your recovery if you train a number of days in a row.

44 DECEMBER 2005 \ www.ironmanmagazine.com

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Neveux \ Model: Allen Sarkiszadeh

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With unilateral training you work one limb at a time, doing an exercise that involves one arm or one leg, then exercising the other arm or leg. Just about every bodybuilding training system or routine features at least a few unilateral exercises. A common system is to train a muscle using mostly bilateral (two limbs at a time) exercises, then finish off that muscle group with a unilateral exercise. During his bodybuilding heyday, Arnold Schwarzenegger often ended his workouts with unilateral exercises, particularly when training his arms, his most impressive muscle group. Since Arnold always preferred to train with someone rather than alone, I trained with him several times. In those days he liked to finish his triceps routine with one-arm overhead dumbbell triceps extensions, which he did slowly and with intense concentration. For biceps bent-over dumbbell concentration curls were usually the choice. Arnold performed them using perfect form, full reps with a tight squeeze at the top, or contracted, position of the curl. Arnold felt that such unilateral exercises had a more concentrated effect on his muscles. The net effect was to instill a huge, satisfying muscle pump that he notoriously compared to an orgasm in the film “Pumping Iron.” While Arnold may have been joking in the analogy, the engorgement of blood that occurred when he did Training one arm his one-arm has strength curls and effects on the triceps extenother arm as well. sions wasn’t so far removed from the engorgement that occurs in the so-called love muscle. Training dogma has it that you can obtain a harder muscle contraction with a unilateral movement than you can by training both limbs simultaneously. From a pragmatic point of view, the brain supplies the

neural power to work both limbs for just one limb, making for a tighter muscle contraction. The effect of training one limb at a time is so potent that some studies have shown a crossover effect in the untrained limb; that is, training one arm or leg at a time makes the other leg or arm stronger even if it doesn’t get direct exercise. Arthur Jones, inventor of Nautilus exercise machines in the 1970s, recognized that and termed it the “indirect effect.” In one study the untrained arm showed an 8 percent strength increase. Several other studies that examined the training effect found that the amount of strength the untrained limb gains depends on how much stronger the trained limb gets. A recent study, however, noted that those studies were often flawed, and the new study sought to determine whether the crossover strength effect of unilateral exercises was genuine.1 Twenty-one men and 94 women, all untrained, average age 20, engaged in three sets of one-arm curls while not training the other arm. After six weeks the subjects experienced a strength increase of 7 percent in their untrained arms, although those arms got no direct exercise over the course of the study. During a follow-up study, 10 subjects showed a decrease of strength in the untrained arm. The same subjects, however, had the least strength gain in the trained arm, underscoring the results of past studies in which the magnitude of strength gains in the untrained limb depended on how much strength increased in the trained limb. Interestingly, training faster led to an 11 percent greater strength gain in the trained arm than training at a slower pace did. Despite the gains, no changes occurred in the size of the trained arm, indicating that the strength gains were more related to a greater neural input into muscle than to muscle hypertrophy. What happens is that with increased training, especially with one-limbed exercises, the activation of the muscle motor unit increases, as does the neural firing rate, inducing a more potent muscular contraction. The theory is that one-limbed exercises somehow activate the brain/muscle connection in a manner different from what occurs with two-limbed movements. Clearly it makes sense to include a few one-limbed exercises in your training routines. Although nearly everyone has one side of the body that’s stronger than the other, the research involving the crossover strength effect induced by unilateral training may compensate for that imbalance. —Jerry Brainum Munn, J., et al. (2005). Training with unilateral resistance exercise increases contralateral strength. J Appl Physiol. In press. 1

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Neveux \ Model: Daryl Gee

mystery of One-Sided Arguments The unilateral training

Neveux \ Model: David Dorsey

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COST OF REDEMPTION Mr. Olympia’s Mind-Numbing Training DVD This 3-plus-hour DVD is a masters class on what it’s like to train without limits. Sit back and be amazed and inspired by a man who walks the walk. Mitsuru Okabe spent 4 days with Ronnie in 2003 just prior to his sixth win in a row of the Mr. Olympia. This DVD is shot in an absolute “you are there” style. There are no set ups, no retakes, nothing but the real Ronnie Coleman. Ronnie is absolutely focused on his goal and he lives his life to make it happen. You will see him do 800-pound squats, 75-pound dumbbell curls and an astounding 2250-pound leg press—almost every 45-pound plate in the gym! It’s the stuff of legends. But more than just the sets, reps and the nutrition, you get an insider’s view of the personality that always lights up any room he enters. It hits all the right notes: instructional, inspirational and a pleasure to watch a man at the top of his game. Four Stars.

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Squat and the X Spot Q: I’m very impressed with The Ultimate Mass Workout [e-book]. I’ve been using X Rep religiously, and I’ve been very pleased with the results. I like to do full squats on the Smith machine, and, to get more stretch in my quads, I go below parallel. When I can’t get another full rep, I lower into a full squat and then execute my torturous X Reps down low— that’s possible on a Smith machine but not when using a free bar. I prefer the pulses at the bottom part of the squat due to the stretch I get in my quads. In the e-book you recommend X Reps on squats be performed more in the middle to top of the range of motion. I admit that X-Rep pulses at the parallel point of the squat are even harder than at the very bottom, but after pushing a set to exhaustion, it’s too tough to do X Reps near the middle— and I prefer the quad stretch I get when I pulse in the lowest range. I’ve been doing all of my X Reps

near the bottom position on everything, including incline dumbbell presses (what a pump!). Is that a bad technique? Don’t your muscles generate the most force at maximum stretch? A: Thanks for the kind words regarding our UMW ebook and X Reps. We’re getting tremendous feedback from X-Reppers everywhere. As for your question, yes, on machine squats (hack or Smith) you should do X Reps near the bottom. We pulse from below parallel up to just above it. If you’re familiar with Positions of Flexion, you’ll realize that the low point of a squat isn’t the full-stretch position for the quads. We call it the semistretched position. A full stretch is the bottom of a sissy squat, knees forward of the feet and thighs and torso on the same plane. The semistretched position is actually where the muscle generates the most force—not at full stretch. That means near the bottom of a full squat, as you discovered. X Reps are impossible with a free bar at that low point. We discuss that in UMW and suggest pulsing above the middle of the stroke instead of below the parallel position if you use free-bar squats. That’s necessary because of a leverage shift on that particular exercise. It doesn’t happen on Smith-machine squats or hack squats, so you can do your X Reps near the bottom, semistretched position, which is ideal, as you discovered. That also means you should do your Xes near the bottom of incline presses, as you said you’re doing. Scientists say that a muscle loses some force production at full stretch, so you want to be just out of it for your X-Rep pulses. We like to move the bar from about the midpoint down to a few inches off the chest.

The best spot for X Reps can be different for various types of squats.

Neveux \ Model: Derik Farnsworth

Q: For losing bodyfat and retaining muscle while dieting, the most effective eating plan for me is the Carb Stacking diet that you outline in your X-treme Lean e-book [and Train, Eat, Grow book]. For my bulking phase I was wondering if it would make sense to go on a higher-calorie version of that diet in order to achieve a better ratio of lean mass with less fat gain. For instance, taking in larger quantities of carbs during the breakfast and postworkout meals and for the rest of the day eating mostly protein and good fats with few carbs. A: If you can stick to it most of the time, yes, I think that’s a great plan for building more muscle without adding a lot of fat—as long as your total calorie intake isn’t too outrageous. I’m heading into a winter size-building phase, and that type of diet is similar to what Jonathan Lawson and I will use. We’re also going to try sipping about a third of a RecoverX drink, our X-Stack supplement combo, during our workout as well as

50 DECEMBER 2005 \ www.ironmanmagazine.com

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drinking a full serving immediately after. According to John Ivy, Ph.D., in “Nutrient Timing and the Anabolic Switch,” which appeared in the August ’05 IM, getting those aminos and carbs during a training session can help preserve more muscle and trigger anabolism. It’s a perfect strategy for testing over the winter months when higher carbs are on the mass-building menu. Q: Next week I start the

second phase of the program from 10-Week Size Surge. I’ve already packed on a lot of mass from the first phase. My question has to do with incline and decline cable flyes. I train at home, so I don’t have cables. Do I need other exercises to work the contracted position? A: You can use dumbbells for both the contracted and stretch positions. While dumbbells aren’t as effective as cables for contracted-position work, they can get the job done in a pinch. When you use dumbbell flyes as a contracted-position exercise, pull the dumbbells all the way to the top on each rep and push them together as you squeeze your pecs for a two-count. When you use dumbbell flyes for stretch-position work, do only the bottom two-thirds of the stroke, which emphasizes stretch. Stop the dumbbells when they’re about two feet apart at the top so you keep tension on your pecs and move into the stretch position more quickly. Q: I read in Charles Poliquin’s Smart Training column that he believes there’s no such thing as a hardgainer. He explained that hardgainers are generally people who worry too much about being a hardgainer and therefore raise their cortisol levels. In other words, their results are a self-fulfilling prophecy. As much as I like Charles and his articles, I find his assessment to be a little flip. After 14 years of training, I still struggle to break a 16-inch arm measurement. As much as I want to believe he‘s right, I’m having trouble accepting it. As someone who considers himself a hardgainer, how do you feel about that attitude—that there’s no such thing as a hardgainer? A: Maybe he didn’t quite mean it that way. Perhaps he meant that the reason there are hardgainers is high cortisol levels, among other things (fewer fast-twitch fibers, lower

If you train at home without access to a cable setup, you can use the squeeze technique on dumbbell flyes to attack the pecs with a contracted-position effect. neuromuscular efficiency and so on). We hardgainers know it’s more difficult for us to build muscle. We just have to figure out why and try to remedy those situations as best we can. For example, I’ve found that X Reps help me leapfrog my neuromuscular deficiency, forcing the target muscle to keep firing after full-range reps are impossible. By moving to the max-force-generation point and pulsing, I get at many more fibers. On the other hand, if I stop at nervous system exhaustion, when no more full-range reps are possible, my gains are severely limited. I just can’t get at nearly enough of my fast-twitch fibers without X Reps. I’ve also found that supplements that blunt cortisol release help my gains immensely. Poliquin talked about that in that same column you mentioned. For example, when I’m training hard, I take at least 600 milligrams of phosphatidylserine—about four Cort-Bloc capsules— before I train and/or at night before bed. Getting enough protein, carbs and creatine is also important, especially right after training. I use RecoverX and CreaSol together for about 60 grams of fast carbs, 40 grams of fast protein and five grams of titrated creatine. It’s the X Stack that’s available from Home Gym Warehouse or www.X-Stack.com. Carbs have been shown to help reduce cortisol release, which may be why I continued to build muscle during my summer ripping phase—I never let my total daily carb intake go below 120 grams. Q: What exercise can I substitute for toes-pointed leg curls, the midrange movement for calves? A: There really isn’t one—and even toes-pointed leg curls aren’t a true midrange exercise for calves. I’ve recently discovered that leg-oriented cardio is the best midrange work for calves, especially walking hills and sprinting. I’ve noticed that when I start increasing my cardio as summer approaches, my calves get considerably better. I’ve also discovered that less-padded running shoes, like Nike Free, are best for calf stimulation, whether you’re running or attacking calf raises in the gym. Shoes that are advertised as “like running barefoot” give you a more natural movement, and you get less rebound at the important maxforce point near the bottom of the stroke. That means your X Reps will be much more effective as well—if you can stand the pain of Xing on calf work. New! The sharp black POF T-shirt with the original classic logo emblazoned in gold can give you that muscular look you’re after. See page 219 for details. Editor’s note: Steve Holman is the author of a number of bodybuilding best-sellers, including Train, Eat, Grow: The Positions-ofFlexion Muscle-Training Manual. For information on the POF videos and Size Surge programs, see page 69. For information on Train, Eat, Grow, see page 90. Also visit www.X-Rep.com. IM

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Neveux

Neveux \ Model: George Farah

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\ JULY 2006 181

Mr. Natural Olympia John Hansen’s

Naturally Huge grab the bar with a grip slightly wider than shoulder width and keep your elbows pulled back to effectively hit your outer pecs. Grabbing the bar with a closer grip will work the inner pecs and the triceps more than the outer chest. You can also target your outer pecs by doing cable crossovers. The standard method is to stand in the middle of the crossover machine with a handle in each hand and slightly bend at the waist. Bring your arms down in a wide semicircle from overhead to in front of your crotch. It’s like doing a most muscular pose, and it really isolates the outer pecs. Still, you can’t use as much resistance with an isolation exercise like cable crossovers as you can with a basic exercise like bench presses. Dips performed on bars that allow for a wide grip are great for the lower and outer pecs. The key is to bend over at the waist with your chin on your chest while keeping your elbows flared away from your torso. Descend all the way down to really pound your pecs. I think the best exercise for building mass in the outer pectorals is flat-bench dumbbell flyes. I like to perform them the way Arnold did in the movie “Pumping Iron”— with my legs off the floor and bent at the knees to keep more tension on the pecs. I keep my arms semistraight— with only a slight bend at the elbows. Then I let my arms descend in a wide circle until they’re approximately in line with the bench. I don’t pull the dumbbells all the way back to the top. Instead, I stop them when there’s a 10-inch gap between the arms at the top of the stroke. That helps to maintain tension on the outer pecs and builds more mass there. Here are two excellent chest workouts that focus on developing the outer pecs:

The OuterPecs Hex Q: I read one of your “Best Chest” articles at www.IronManMagazine.com. It sounds like a great workout, and I’m going to give it a try. But I want to ask you about chest genetics. I’ve been training on and off since I was 16. I’m almost 18 now. My chest has gotten thicker, but my outer chest is really soft. I’m thinking it’s genetic because I’ve done everything I can think of and still no outer chest. It discourages me. What do you think? A: I think the problem may be more in your bodyfat than your chest development. Many times, when your bodyfat is too high, the outer chest appears flabby and lacking in development; however, if you lose the fat surrounding the muscle, you also lose the saggy appearance. If you need specific work, the best exercises for developing the outer area of the chest are flat-bench dumbbell flyes, flat-bench dumbbell bench presses, barbell bench presses, wide-grip dips and cable crossovers. All of those focus specifically on the outer pecs. Bench presses done with dumbbells or a barbell are great movements for the outer pecs as long they’re performed correctly. On barbell bench presses you need to

Workout 1 Barbell bench presses Incline dumbbell presses Flat-bench flyes

4 x 6-10 3 x 6-8 3 x 6-10

Workout 2 Dumbbell bench presses Incline presses Wide-grip dips Cable crossovers

4 x 6-10 3 x 6-8 2-3 x 8-10 2-3 x 8-12

Remove the outer-pecs hex with exercises like cable crossovers, wide-grip dips and flat-bench dumbbell flyes.

Neveux \ Model: Jeff Hammond

Q: What are the best exercises for creating more sweep on the quads? I just competed in my first bodybuilding contest, and the judges said I needed to be better proportioned. A: I can relate to your question because I had the same problem with my legs when I began competing in bodybuilding. My legs were always my weakest bodypart, and I really had to work them hard to bring them into proportion with my upper body, especially the outer sweep of my quads. What I found is that you can target the outer quads with any exercise that lets you position your feet parallel and close together, including squats, front squats, leg presses, hack squats, lunges and leg extensions. The problem with keeping the feet close together and parallel on a basic exercise like the squat is that it’s difficult to keep your back flat throughout the rep. It’s much easier to keep a flat back when your feet are wider apart and the knees travel out instead of forward. That problem can be resolved by doing squats or front squats on a Smith machine. Since the machine keeps the

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Mr. Natural Olympia John Hansen’s

Naturally Huge Q: I’m a natural-for-life bodybuilder and have competed in nine shows, all of which were natural. You mentioned that you used X Reps in your workout program. I’ve been working out now for 18 years and never heard of them. Is that when you’re doing a set and at the end of the forced reps you continue doing partial reps through about 30 percent of the range of motion?

bar moving in a straight line, you can position your feet in front of your body while keeping your back flat without having to worry about balancing the resistance. Try it. Keep your feet close together and parallel while doing either squats or front squats on a Smith machine, and you’ll put more mass on your outer quads. Machine exercises are best for creating more quad sweep because you don’t have to worry about balance; you can just focus on working a particular area. Even on leg presses and hack squats I can keep my feet close together and parallel and still use very heavy poundages without having to concern myself with keeping my back flat during the exercise. I frequently use a training technique on hack squats called 1 1/2 reps. You descend all the way down but come up only halfway before going back down again and then coming all the way back up. That’s one rep. Try it on hack squats with your feet positioned close together and parallel. You should get a fantastic burn in your outer quads because of the constant tension on the muscle during the exercise. Here are two excellent training routines for the legs that focus attention on the outer quads: Workout 1 Leg extensions Leg presses (feet close) Squats (feet wide) Reverse lunges

3 x 15, 12, 10 4 x 12, 10, 8, 8 4 x 10, 8, 6, 6 2 x 10-12

Workout 2 Leg extensions Leg presses (feet wide) Hack squats (1 1/2 reps; feet close) Smith-machine front squats (feet close)

3 x 15, 12, 10 3 x 12, 10, 8 3 x 10, 8, 6 2-3 x 8-10

A: I was introduced to X Reps by Steve Holman and Jonathan Lawson, two drug-free bodybuilders who experienced great gains from using this advanced training technique. Basically, X Reps are reps worked through a short, or partial, range of motion after you’ve reached positive failure. Usually, you do them below the midpoint of an exercise’s stroke—and after you can no longer perform any full reps. That enables you to recruit a greater number of muscle fibers than if you stopped the exercise at positive failure. Let’s say you were using the incline barbell press for chest. After you can no longer perform a full rep, you lower the bar to below the halfway point and do a series of short, pulsing reps—the bar moves from just above your chest to the midpoint of the stroke. That makes the set much more productive than merely stopping at failure. You can use the X-Rep technique on any exercise, but I find they are particularly valuable on basic movements such as presses, squats, incline presses, rows and so on. It helps to have a training partner standing by because you’re taking the muscle beyond failure, so you might not be able to get the bar back on the rack on incline presses, military presses and squats. I actually had to reduce the number of sets I was doing in my workouts when I began using X-Reps. I was reaching nervous system failure too soon and found I couldn’t continue doing any X-Reps after I reached positive failure with full reps. By reducing the number of sets I was using for each bodypart, I had the energy to take the set further with X Reps at the end of my heavy sets—and my workouts were much more efficient. If you want to learn more about how to incorporate XReps into your workout, check out the X Reps e-book written by Holman and Lawson, The Ultimate Mass Workout. You can read more about it and the research behind the method at www.X-Rep.com. Editor’s note: John Hansen has won the Natural Mr. Olympia title and is a two-time Natural Mr. Universe winner. Visit his Web site at www .NaturalOlympia .com. You can write to him at P.O. Box 3003, Darien, IL 60561, or call toll-free (800) 900UNIV (8648). His new book, Natural Bodybuilding, is now available from Home Gym Warehouse (800) 4470008 or www.HomeGymcom. IM Neveux

Neveux

Try partials, or X Reps, at the end of your basic exercises once you reach failure. You’ll attack more muscle fibers on any set.

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John Hansen John@NaturalOlympia.com

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EAT TO NUTRITION SCIENCE

Fat-Burning Firepower While other amino acids are metabolized primarily in the liver, the branched-chain amino acids (BCAAs) are unique in that the major portion of their metabolism occurs in muscle. Under low-calorie conditions, especially when there’s not enough protein in the diet, cortisol is released in a stressrelated response. In muscle, cortisol promotes the breakdown of amino

acids—the branched-chain aminos. Based on that finding, some have suggested that taking supplemental BCAAs provides anticatabolic effects in hard-training athletes. In that scenario, the supplemental BCAAs are sacrificed instead of the existing BCAAs in muscle, thereby sparing the muscle. Besides interacting with cortisol, BCAAs also promote testosterone release to some extent, especially if taken prior to intense exercise. Testosterone is an anabolic hormone, directly opposing the catabolic activities of cortisol. A study presented at the 2005 meeting of the American College of Sports Medicine highlighted another beneficial effect of BCAA supplements that has particular relevance for those on low-carbohydrate diets.1 A major problem with low-carb diets is the

Neveux \ Model: Allen Sarkiszadeh

The branched-chain amino acids— leucine, valine and isoleucine—are essential amino acids, meaning they cannot be synthesized in the human body and so must be supplied in the diet. Recent studies show that leucine is particularly important for muscle protein synthesis, since it activates a number of other substances that play vital roles in the process.

Do branched-chain amino acids help blast away fat?

BCAA may ignite your ab-etching efforts.

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KNOWLEDGE IS POWER The Best of Bodybuilding in the 20th Century Here in one deﬁnitive, information-packed volume, you have the best that IRON MAN has to offer. The articles and photos reprinted in IRON MAN’s Ultimate Bodybuilding Encyclopedia are of enormous and enduring value to beginners and experts alike. A tour de force of bodybuilding information with stunning photos of unrivaled quality, this massive volume covers every aspect of bodybuilding with authority and depth. Included is complete information on: •Getting started •Bodybuilding physiology •Shoulder training •Chest training •Back training •Arm training •Abdominal training •Leg training •Training for mass •Training for power •Mental aspects of training •Bodybuilding nutrition With IRON MAN’s Ultimate Bodybuilding Encyclopedia, you will learn Arnold Schwarzenegger’s insights on developing shoulder and back muscles, along with many other champions’ routines. This massive volume contains 440 pages and over 350 photographs.

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GROW Nutrition With a Get-Big Mission depletion of readily available energy substrates, such as glycogen, which is the primary fuel that powers anaerobic exercise, such as weight training. The primary source of glycogen in the diet is carbohydrate. Glycogen promotes the production of substances important in the synthesis of ATP, the immediate source of energy for muscular contraction. One such substance is oxaloacetate. Without it the cycle that normally produces ATP just doesn’t function well, leading to a drop in energy and training intensity. But an intermediate substance called succinyl coenzyme-A (SCA) enhances oxaloacetate availability. That’s where BCAAs enter the picture, since they directly increase SCA. The new study hypothesized that the energy-promoting effect of BCAAs was so potent that it could even overcome the effects of carbohydrate depletion. The study featured seven men who depleted their existing glycogen stores through exercise and lack of food. Then one group took 300 milligrams per kilogram (2.2 pounds) of BCAAs, while the other group got a placebo. After that the men rode exercise bikes to exhaustion. Those in the BCAA group showed higher blood glucose levels than the placebo group. The BCAA group also appeared to more readily burn fat during exercise. The increased fat availability, coupled with the higher glucose levels, overcame the normal negative effects of glycogen depletion during exercise. —Jerry Brainum 1 Adolpho, T., et al. (2005). Influence of branched-chain amino acid supplementation on free fatty acid oxidation during endurance exercise after muscle glycogen depletion. Med Sci

PROTEIN POWER

Amino-Anabolism Connection Many mainstream dietitians say that those engaged in weight training don’t require any type of protein supplement to promote increased muscle gains. They’re not shy about insisting that buying such supplements is a waste of money. Studies, however, often refute those views. One such study involved 20 untrained men who were assigned to either a protein-supplement group or a group that got dextrose, or sugar.1 The protein was a whey-casein-and-leucine combination. Whey and casein are the two major milk proteins; leucine is a branchedchain amino acid vital to muscle protein synthesis. Both groups trained three times a week for 10 weeks, averaging three sets of six to eight reps with weights equal to 85 to 90 percent of one-rep maximum. Those in the placebo group got three grams of dextrose daily, while those in the protein group took a supplement containing 40 grams of protein, five grams of carbs and one gram of fat. On training days both groups took their supplements one hour before and within one hour after an exercise session. On rest days they took the supplements once with breakfast. The results, which included careful measurements of protein synthesis, showed that those on the protein supplement made superior gains in thighmuscle mass and strength than those in the placebo group. —Jerry Brainum 1 Wilborn, C., et al. (2005). Effects of heavy resistance training and proprietary whey, casein and leucine protein supplementation on muscle strength and mass and MHC isoform mRNA expression. J Int Soc Sports Nutr. 2:5.

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Eat to Grow NUTRITION NOTES

Food Facts That can impact your workouts and health

FAT LOSS

Eat More, Lose Fat

It’s all about munching more frequently

Despite all the hype about low-carb diets being a simple way to lose bodyfat, one very basic problem is still mired in obscurity. Most people don’t eat often enough to get as lean and trim as they would like. The standard three meals a day—breakfast, lunch and dinner—are still what the majority of Americans adhere to, though surveys tell us a lot of people either skip breakfast or fail to have anything substantial. By going so long between meals, they’re setting themselves up to fail in their fat-loss goals. Long stretches between eating signal the body to slow the metabolism and store fat— it’s a survival mechanism left over from our heritage as hunter-gatherers. So people can eat a high-protein diet with low carbs and healthful fats and still not lose as much fat as they’re capable of because they aren’t eating often enough. Bodybuilders, as usual, are a good 10 years ahead of the general public. We were eating low carbs to get ripped even back in the days of Arnold and Franco. Eventually, the nutritional and medical communities will come around and realize that eating every two to three hours, as we often do, is the only way to ramp up the metabolism and shift body composition optimally toward more lean tissue and less fat. In the meantime you can do your part by educating those around you who don’t eat often enough. All it usually takes to convince someone who doubts that your six-meals-a-day plan is superior is to pull up your shirt and flash a mean six-pack. —Ron Harris Editor’s note: Check out Ron Harris’ Web site, www.ronharrismuscle.com.

Calcium is good for bones and teeth, but did you also know that it’s required for muscle contraction? If you train hard with weights and don’t eat much dairy, you may need to supplement. Most meal-replacement supplements contain a good dose of the mineral, but the National Academy of Sciences recommends 1,000 milligrams a day for people 19 to 50. And you probably need more if you’re a hard-training bodybuilder. Trans fats, a.k.a. partially hydrogenated oils, have been linked to cardiovascular disease and have even been shown to block muscle growth. Another reason to avoid them: They may increase the risk of gallstones, according to doctors at the University of Kentucky Medical Center and Harvard Medical School, who found a 23 percent higher risk. If you see hydrogenated on the label, don’t eat it! About 40 percent of supermarket foods contain trans fats. Check those labels. Apples are excellent for your health, but the Red Delicious variety may be best of all. Canadian scientists checked the antioxidant levels in the skins of eight different kinds of apples. Red Delicious came out on top, with six times the antioxidants of the weakest variety. —Becky Holman www.X-tremeLean.com

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Protein Plus

Protein vs. carbs in the fat-to-muscle hustle

As far back as 50 years ago it was common practice for bodybuilders to eat more protein and cut carbs if their goal was to lose fat while maintaining or increasing muscle mass. Of course, the naysayers pooh-poohed the idea. The mantra “all calories are just the same” has so permeated the medical and dietetics establishment that any admission of the utter and miserable failings of mainstream nutrition practices would be akin to the Klan Grand Wizard’s proclaiming Jesse Jackson as his inspiration. (Translation: It’ll be like pulling teeth to get them to admit they’ve been so wrong for so long!) To wit: A recent study examined the impact of interaction between exercise and two diets (one with high protein and reduced carbohydrates, the other with low protein and high carbohydrates) on body composition and blood lipids in women during weight loss. The subjects were assigned to a protein-only group, a protein-plus-exercise group, a high-carb group or a high-carb-plus-exercise group. Diets were equal in total calories and fat (approximately 30 percent) but differed in protein content and the percentage of carbohydrate. Guess what the researchers found? Well, is it any surprise that eating more protein and exercising are the best option? Those in the protein-plus-exercise group lost an average of 19.4 pounds. The protein-without-exercise group averaged a 13-pound loss. The high-carb-and-exercise group dropped 12.1 pounds on average, and the high-carb-without-exercise subjects experienced the smallest loss—11 pounds. Further-

more, the protein-plusexercise group lost the least amount of lean body mass. Serum lipid profiles improved in all groups, but changes varied with carbs. Subjects in the high-carb groups had larger reductions in total cholesterol and LDL—a.k.a. the bad cholesterol—whereas those in the protein groups had greater reductions in triglycerides and maintained higher concentrations of HDL, the good cholesterol. According to the authors, “This study demonstrated that a diet with higher protein and reduced carbohydrates combined with exercise additively improved body composition during weight loss, whereas the effects on blood lipids differed between diet treatments.” Organizations such as the American Dietetic Association and American Heart Association have been touting the benefits of high-carbohydrate diets as a means of decreasing cardiovascular risk factors. There’s plenty of evidence (much of it garnered in the past four years) showing that replacing carbohydrate with an isocaloric amount of protein improves body composition and decreases your risk of cardiovascular disease. So when will these organizations alter their position on high-carb diets? —Jose Antonio, Ph.D. Editor’s note: Jose Antonio, Ph.D., is the chief science officer of Javalution (www.javafit.com) and the president of the International Society of Sports Nutrition (www .sportsnutritionsociety.org).

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PERFECT POSTWORKOUT MEAL

To Kick-Start Immediate Muscle Growth After You Train Breakthrough research in exercise metabolism now reveals this fact: What you consume (or don’t consume) immediately after training plays a critical role in determining your success or failure! That time period is known as the “anabolic window” of growth. The biggest mistake many bodybuilders make is eating a meal of chicken breasts, baked potato or rice and vegetables after a workout. This is an approach doomed to fail because by the time this meal digests, the anabolic window has slammed shut. The best way to produce this potent anabolic effect is simply by drinking an amino acidand-carbohydrate supplement within 15 minutes after training! RecoverX™ offers the ideal combination and provides the perfect blend of nutrients for postworkout anabolic acceleration. RecoverX™ contains 40 grams of the quickest-acting bio-available protein from hydrolyzed whey—extremely fast protein for immediate delivery—whey protein concentrate, glutamine peptides, arginine and 60 grams of carbohydrate to give you the necessary insulin spike.

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Eat to Grow CARB COUNT

Atkins for Exercisers?

Neveux \ Model: Tamer Elshahat

The Atkins diet, which was developed by the late Dr. Robert Atkins, is an ultralow-carbohydrate diet that initially permits an intake of less than 1 percent carbohydrate. The concept behind it and other low-carb diets is that most people who have excessive bodyfat levels produce too much insulin because all of that bodyfat has made them insulin insensitive. To compensate, the body oversecretes insulin in response to meals, especially those containing a lot of carbohydrates. Excess insulin not only perpetuates obesity but also blunts other mechanisms that promote the use of fat as fuel. Atkins believed that by limiting carb intake, you lowered insulin output and would begin to burn excess bodyfat. Critics of Atkins often lambasted that concept, noting that without excess calories insulin itself couldn’t make you fat. They also voiced alarm over the diet’s high-fat aspects, suggesting that it was a sure route to cardiovascular problems. Recent research has confirmed many of Atkins’ ideas. Compared to other diets, low-carb diets prove superior in promoting initial weight loss. Although some of that loss is water from glycogen breakdown (glycogen is stored with three grams of water per gram of glycogen), low-carb diets promote greater bodyfat losses, an effect traced to their higher relative protein content. Eating lots of protein imparts greater satiety, which eventually leads to an automatic reduction of total caloric intake. Low-carb diets are also superior in promoting an enhanced thermogenic effect, leading to a greater oxidation of fat. Reports of increased cardiovascular disease due to a higher fat intake with the Atkins diet have also proved false. Indeed, a surprising aspect of the regimen is a clear beneficial effect on

Is the low-carb plan suitable for those who work out?

several protective cardiovascular risk factors, such as increased high-density lipoprotein and lowered blood triglycerides. The one aspect of the Atkins diet that hasn’t changed since its inception in the 1970s is its effect on exercise. In his initial writing on the diet, Atkins explained that his diet plan might not be suitable for those engaged in intense exercise, which relies on a sufficient store of glycogen in muscle. The primary nutrient that replenishes depleted glycogen stores is carbohydrate, and Atkins recognized that. A recent study confirmed the point.1 Nine people followed the Atkins diet for a week. Their exercise time was reduced by 56 percent, and their blood glucose levels went down, but they all also showed a loss of bodyweight and bodyfat. One notable flaw of the study was its short duration. It takes a few weeks for the body to adjust from a sugar-burning to a fat-burning machine. In addition, Atkins himself modified the diet over the years, calling for a greater intake of low-glycemicindex carbs, such as fruits and vegetables. That adjustment would likely permit the beneficial fat-loss effects of the diet while also supplying carbs to replenish glycogen. —Jerry Brainum 1 Forbes-Lorman, R., et al. (2005). The Atkins diet decreases exercise capacity. Int Soc Sports Nutr. 2:10.

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GRIND OUT THE GROWTH REPS™ Beta-Alanine Gives Your Muscles More Grow Power™ The biggest bodybuilders know that the last few grueling reps of a set are the key growth reps. It’s why they fight through the pain of muscle burn on every work set-—so they trigger the mass-building machinery. But sometimes it’s not enough; the burn is too fierce. Fortunately, there’s now a potent new weapon in this massive firefight to help you get bigger and stronger faster. Red Dragon is a new beta-alanine supplement that packs your muscles with carnosine—up to 60 percent more. Muscle biopsies show that the largest bodybuilders have significantly more carnosine in their fast-twitch muscle fibers than sedentary individuals for good reason: Carnosine buffers the burn to give muscles more “grow power” on every set. The bigger and stronger a muscle gets, the more carnosine it needs to perform at higher intensity levels. You must keep your muscles loaded with carnosine to grow larger and stronger. It all boils down to intensity and the ability to buffer waste products—hydrogen ions and lactic acid—so the muscle doesn’t shut down before growth activation. Straight carnosine supplements degrade too rapidly to reach the muscles; however, more than 20 new studies document that beta-alanine is converted to carnosine very efficiently. All it takes is 1 1/2 grams twice a day, and you’ll see new size in your muscles and feel the difference in the gym—you can double or triple your growth-rep numbers! Imagine how fast your size and strength will increase when you ride the Dragon! Note: Red Dragon™ is the first pure carnosine synthesizer—so powerful it’s patented. It contains beta-alanine, the amino acid that supercharges muscle cells with carnosine.

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Eat to Grow BIG IDEAS

Building on a Budget I get a lot of e-mail from aspiring young bodybuilders who really want to eat right but just can’t afford the optimal foods for growth, like steak and chicken breasts. Many of those guys are in college. I totally feel where they are coming from because I was broke as a joke back then too, particularly during my freshman year. I had prepaid access to the dormitory’s dining commons, which meant that breakfast, lunch and dinner were covered. But that also happened to be the year that I started taking bodybuilding very seriously, and my training went to a higher level of effort and intensity. On top of that, I was attending the University of California, Santa Barbara, and riding my bike everywhere, probably averaging 10 miles a day. As a result, my metabolism was speeding like a runaway train, and I was constantly ravenous. Three hours after dinner my stomach was growling, and I really wanted to order a pizza—but rarely did I have the cash to cover it. So for those of you getting your education and racking up school loans, I’d like to offer my best suggestions for how to feed your starving muscles on a limited budget. For quality proteins your best bets are canned tuna and eggs in bulk. Many a struggling young bodybuilder has made great gains with those two sources as his dietary base. Eat the whole egg. Don’t throw the yolks away, as they’re bursting with many beneficial substances, such as

Cheap eats for the financially challenged lecithin and cholesterol (which is highly anabolic). Though you probably can’t afford chicken breasts, chicken thighs are generally half the price or less. They’re fattier, but most college-age trainees need to pile on the calories anyway. As for red meat, filet mignon is out of the question, but ground beef is very economical. You rarely hear pork discussed as a viable dietary option for bodybuilders, but it’s an inexpensive source of protein comparable to chicken thighs. Of course, you probably also want to have a couple of shakes to take with you to classes, but you just can’t afford whey protein. A low-budget protein shake that will work nearly as well simply consists of powdered milk mixed with regular milk and flavored with fruit or chocolate powder. Carbs like rice and potatoes are always cheap, so use them to fill out your dinner plate and start piling on the muscle mass. And when times are tough, remember that in a few years, once you’re out in the working world, you’ll be able to afford enough steak and chicken breasts to feed a small village! —Ron Harris www.RonHarrisMuscle.com

H E A LT H WAT C H

Neveux \ Model: Abbas Khatami

Bodybuilding-Diet Dangers?

Does a high-protein intake lead to kidney damage?

A frequent concern about high-protein diets is their effect on kidney function. On the surface that appears to make sense, since the liver and kidneys are the primary organs involved in protein metabolism and the excretion of waste products, such as urea. The latter function is handled mainly by the kidneys. The supposition is that a long-term high-protein diet eventually wears out and induces pathology in the kidneys. The belief is rampant, often voiced even by those who should know better, such as medical professionals. Some allude to studies to prove their contention about the dangers of a high-protein diet. Perusal of such so-called proof, however, nearly always reveals that those adversely affected by a high-protein diet already had kidney disease. No study has ever shown that eating a high-protein diet leads to kidney problems in those with normal kidney function. While it’s true that kidney function declines with age in many people, with older people showing an average of 40 percent kidney function, functional loss isn’t related to a high-protein diet; it’s most often related to a gradual loss of nephrons, the kidneys’ filtering units. That loss, in turn, is traceable to various health problems and drugs, such as longterm use of painkillers, including aspirin. Untreated high blood pressure is another primary cause of kidney-function loss, as is heart disease, due to poor blood circulation through the kidneys. Even healthy people can harm their kidneys through dehydration, which limits blood flow through the kidneys. A recent study examined the effect of a high-protein diet in those engaged in regular weight training.1 It featured 77 men, average age 26, all of whom trained with weights. Their diets averaged 19 percent protein, which came out to 1.67 grams per kilogram of bodyweight daily, or 98 to 139 percent of the recommended intake for those engaged in weight training. Measurements of the three primary blood tests for kidney function—creatinine, blood urea nitrogen and uric acid—showed that all were within normal values. Thus, the study indicates that a high-protein intake doesn’t stress the kidneys in a normal weight-training population. —Jerry Brainum 1 LaBounty, P., et al. (2005). Blood markers of kidney function and dietary protein intake of resistance trained males. J Int Soc Sports Nutr. 2:5.

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(You can check out those past editions free at www.XRep.com in the X Files section.) It’s exciting stuff! You’ve gotta subscribe Learn how to make curls three times more effecitve at building eye-popping bi’s. See issue 03/04/05. today so you can start building the muscle size you deserve for your sweat and effort in the gym. You’ve got nothing to lose and plenty of raw muscle to gain! Here’s what to do...

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w w w. I ro n M a n M a g a z i n e . c o m

It’s a big blast of workout information, motivation and muscle-building science in your e-mail box every week—and it’s all free! Tons of practical training tips, analysis and size tactics are jam-packed into this e-zine from the IRON MAN Training & Research Center, where there’s more than 50 years of training experience to get you growing fast! Here are a few of the latest editions’ titles (online now):

Train, Eat ,GROW Muscle-Training Program 74 From the IRON MAN Training & Research Center E\ 6WHYH +ROPDQ DQG -RQDWKDQ /DZVRQ Â&#x2021; 3KRWRJUDSK\ E\ 0LFKDHO 1HYHX[

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Model: Jonathan Lawson

We love it when the governor stops by to train with us. Man, he’s still in fabulous shape. Maybe he will be back. Happy Halloween!

Model: Jonathan Lawson

We’ve popped off numerous times about the 40 years of training experience we have between us—which essentially just means we’re getting old and that we expect our muscle gains to be few and far between. After you’ve been training hard for so many decades, a few pounds of muscle a year is the acceptable norm—or is it? We’re starting to think not after seeing the exceptional progress we’ve made over the past two summers. The summer of ’04 was when we stumbled our way to the X-Rep concept. Information and observations by a number of IRON MAN authors—including Robert Thoburn, Jim Hafer and John Little—set off a firestorm of ideas in our minds and had us poring over training research. We discovered the max-force point, or semistretched position, and learned why it’s considered the sweet spot on an exercise’s stroke: It’s the spot where the target muscle is strongest and can activate the most fibers. “Ah ha,” we thought. “So that’s where we should do end-of-set XRep partials once we can’t get any more full-range reps!” And our gains skyrocketed. If you’ve been to www.X-Rep.com and/or seen our before and after photos from that period, you know that X Reps did some amazing things for our physiques in only one month. We both got leaner and put on about five pounds of muscle in a little more than 30 days. (Are you starting to see why we think bigger gains may not be so difficult to produce after all?) After experimenting the following winter, we scheduled our 2005 ripping phase for just before summer, and we included a number of hybrid X-Rep techniques, like Double-X Overload, X/Pause and X Fade, in our pre-photo-shoot program. The gains were immediate, just as they’d been the summer before, but this time they seemed to come even faster. In fact, we did our photo shoot three weeks earlier than in ’04, and we were both five to 10 pounds heavier in ripped shape. Steve’s bodyweight was hovering around 200, a number he usually only sees during the winter—or when he’s holding a

Thanksgiving turkey. What those fast gains tell us is that if we train hard and correctly throughout the year, no slacking, we should be able to put on more muscle than we ever have. Can we add another 10 to 20 pounds of solid bodyweight? It appears the answer is yes—if we use X Reps and X-Rep hybrid techniques correctly, don’t abuse them and get enough recovery time and quality calories. That last one, quality calories, has been one of our problems in the past. We were under the mistaken notion that we needed to keep sight of our abs throughout the winter; however, we’ve come to realize that a surplus of quality calories is absolutely necessary for drug-free bodybuilders to pack on lots of muscle. (We added about five pounds of muscle over the course of 30 days in ’04 on restricted calories; imagine what could happen if we got an abundance.) That means dealing with some excess baggage, but we now realize that it’s what signals the body that starvation is not looming and it’s okay to jack up muscle size to extreme levels. (Remember, extreme muscle size is a luxury, not a necessity, and your body will do everything it can to stay the same unless it has positive reinforcement that sustenance is plentiful.) So what’s our game plan for 20 pounds of extra muscle (hey, we gotta prime the motivation and

shoot high)? Let’s go over our winter mass-building strategy for 2006. 1) Recovery-oriented split. We discussed this last month, but it bears repeating, with a little more detail. Week 1 Monday: Workout 1A (delts, etc.) Tuesday: Workout 2 (legs) Wednesday: Workout 3A (chest, etc.) Thursday: Off Friday: Workout 1B (delts, etc.) Weekend: Off (with cardio) Week 2 Monday: Workout 3B (chest, etc.) Tuesday: Workout 2 (legs) Wednesday: Workout 1A (delts, etc.) Thursday: Off Friday: Workout 3A (chest, etc.) Weekend: Off (with cardio) Week 3 Monday: Workout 1B (delts, etc.) Tuesday: Workout 2 (legs) Wednesday: Workout 3B (chest, etc.) Thursday: Off Friday: Workout 1A (delts, etc.) Weekend: Off (with cardio) Week 4 Monday: Workout 3A (chest, etc.) Tuesday: Workout 2 (legs) Wednesday: Workout 1B (delts, etc.) Thursday: Off Friday: Workout 3B (chest, etc.) Weekend: Off (with cardio)

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7UDLQ (DW Grow /3URJUDP 74 Repeat Week 1 Notice that we hit legs once a week, every Tuesday, which breaks up the two upper-body sessions. Then Thursday is a complete rest day, and Friday is a repeat of Mondayâ&#x20AC;&#x2122;s workout but with different positions targeted, which brings us to our next strategy. 2) Split-positions POF training. Upper-body workouts are categorized as either A or B. If you look at the program below, youâ&#x20AC;&#x2122;ll see that the A workouts contain a big midrange exercise and a contracted-

position movement for each bodypart. For example, the 1A delt routine has dumbbell upright rows, a midrange, multijoint exercise, followed by forward-lean laterals, a contracted-position delt move. At the next delt workout, 1B, we use the same midrange exercise, dumbbell upright rows, but this time we follow with a stretch-position delt movement, one-arm cable laterals. Thatâ&#x20AC;&#x2122;s how it is for every upperbody muscle group. The midrange exercise stays constant, but the second exercise alternates between

a contracted-position movement and a stretch-position movement. Hereâ&#x20AC;&#x2122;s an example from the 3A and 3B workouts for upper chest: The A workout has Smith-machine incline presses, the constant midrange exercise, followed by incline cable flyes, a contracted-position upperchest move; the B workout is Smithmachine incline presses again but followed by incline dumbbell flyes, a stretch-position exercise for upper pecs. With split-positions POF training you cover all the positions, or arcs,

IRON MAN Training & Research Center Muscle-Training Program 74 Workout 1A: Delts, Midback, Biceps, Forearms Dumbbell upright rows (X Reps) Seated forward-lean laterals (X Reps) Dumbbell presses (X Reps) Barbell shrugs (X Reps) Cable upright rows (X Reps or staged) Nautilus rows (X Reps) Bent-arm bent-over laterals (X Reps) Behind-the-neck pulldowns (X Reps or staged) Bent-over laterals Cable curls (X Reps or staged) Concentration curls Rope hammer curls Barbell reverse wrist curls Barbell wrist curls Rockers

2-3 x 8-10 2 x 8-10 2 x 8-10 2 x 10-12 1 x 10-12 2-3 x 8-10 2 x 10-12 1 x 10-12 1 x 8-10 2-3 x 8-10 2 x 8-10 1 x 8-10 2 x 15 2 x 15 1 x 15

Workout 2: Quads, Hams, Gastrocs, Low Back Smith-machine squats (X Reps or staged) 3 x 8-10 Leg extensions (X Reps) 2-3 x 8-10 Sissy squats 1 x 10-12 Leg presses 2 x 8-10 Hack squats 1 x 8-10 Leg curls (X Reps) 2-3 x 8-10 Stiff-legged deadlifts (partials) 2 x 8-10 Hyperextensions (X Reps) 1 x max Leg press calf raises (X Reps) 3 x 15-20 Hack-machine calf raises (X Reps) 2 x 12-15 Standing calf raises (X Reps) 2 x 8-10 Machine donkey calf raises (bottom X) 1 x 12 Seated calf raises 2 x 15-20 Low-back machine 1 x 8-12

Workout 3A: Chest, Lats, Triceps, Abs Smith-machine incline presses (X Reps or staged) 2-3 x 8-10 High cable flyes (X Reps) 2 x 8-12 Dumbbell bench presses (X Reps or staged) 2 x 8-10 Low cable flyes 1 x 8-12 Middle cable flyes 1 x 8-12 Parallel-grip pulldowns (X Reps) 2 x 8-10 Chins (X Reps) 1-2 x 8-12 Machine pullovers (X Reps) 2 x 8-10 Decline extensions (X Reps or staged) 2-3 x 8-10 Pushdowns 2 x 8-10

Superset Incline kneeups Bench V-ups Twisting crunches

2 x 10 2x8 2 x 10-12

Workout 1B: Delts, Midback, Biceps, Forearms Dumbbell upright rows (X Reps) Cable laterals (X Reps) Dumbbell presses (X Reps) Dumbbell shrugs (X Reps) Rack pulls (X Reps) Nautilus rows (X Reps) One-arm dumbbell rows (X Reps) Behind-the-neck pulldowns (X Reps or staged) Uncrossovers (X Reps) Preacher curls (X Reps or staged) Incline curls Incline hammer curls Dumbbell reverse wrist curls Dumbbell wrist curls Rockers

3 x 8-10 2 x 8-10 2 x 8-10 2 x 10-12 1 x 10-12 2-3 x 8-10 2 x 10-12 1 x 10-12 1 x 8-10 2-3 x 8-10 2 x 8-10 1 x 8-10 2 x 15 2 x 15 1 x 15

Workout 3B: Chest, Lats, Triceps, Abs Smith-machine incline presses (X Reps or staged) Incline flyes Wide-grip dips (X Reps or staged) Decline flyes Flat-bench flyes Parallel-grip pulldowns (X Reps) Chins (X Reps) Dumbbell pullovers Decline extensions (X Reps or staged) Cable pushouts Superset Incline kneeups Bench V-ups Ab Bench crunches

2-3 x 8-10 2 x 8-12 2 x 8-10 1 x 8-12 1 x 8-12 2 x 8-10 1-2 x 8-12 2 x 8-10 2-3 x 8-10 2 x 8-10 2 x 10 2x8 2 x 10-12

Add to Fridayâ&#x20AC;&#x2122;s workout Seated calf raises 2 x 9-12 Standing calf raises (X Reps) 1 x 20-25 â&#x20AC;˘Where X-Reps are designated, only one set is performed with X Reps or an X-Rep hybrid technique.

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7UDLQ (DW Grow /3URJUDP 74 of flexion, but over two workouts. That provides a lot of variety, unique stress and more recovery, since you donâ&#x20AC;&#x2122;t have to work all three positions at every workout. Itâ&#x20AC;&#x2122;s really an ingenious way to train when youâ&#x20AC;&#x2122;re after optimal recovery. 3) Muscle feed. Recovery is also about nutrition and getting the right compounds in sufficient quantities to fuel intense workouts and provide a surplus for growth. Yes, weâ&#x20AC;&#x2122;re still depending on our X Stack postworkout comboâ&#x20AC;&#x201D;RecoverX plus CreaSol

(titrated creatine). Thatâ&#x20AC;&#x2122;s got everything we need to take full advantage of the after-training anabolic window (for more info see page 169); however, thereâ&#x20AC;&#x2122;s also research that says you should feed your muscles while you train. That makes sense because the bodyparts you train last get the most from your postworkout drink. Think about it. The bodypart you train first has to wait almost an hour or longer for refueling. In reality the first bodypartâ&#x20AC;&#x2122;s anabolic window is almost closed

by the end of your workout (and you thought it was best to work your weakest bodypart first). The solution is to drink as you train. Our recipe? Weâ&#x20AC;&#x2122;re going to mix about a scoop of RecoverX, about a half scoop of CreaSol and a scoop of GAKIC together in a water bottle and sip it throughout our workouts, trying to down most of it early on. The RecoverX and CreaSol will feed and refuel the muscles as we blast them, especially those that get hit (continued on page 90) early in the

ITRC Program 74, Abbreviated Home-Gym Routine: Monday Through Friday Workout 1A: Delts, Midback, Biceps, Forearms Dumbbell upright rows or seated laterals or rack pulls (X Reps) Seated forward-lean laterals (X Reps) Dumbbell presses (X Reps) Barbell shrugs (X Reps) Bent-over barbell rows Bent-arm bent-over laterals (X Reps) Bent-over laterals (X Reps) Dumbbell curls Concentration curls Hammer curls Barbell reverse wrist curls Barbell wrist curls Rockers

2 x 8-10 2 x 8-10 2 x 8-10 2 x 10-12 2 x 8-10 2 x 10-12 2 x 8-10 2 x 8-10 2 x 8-10 1 x 8-10 2 x 15 2 x 15 1 x 15

Workout 2: Quads, Hams, Gastrocs, Low Back Squats (last set staged) 3 x 8-10 Leg extensions or hack squats (X Reps) 2 x 8-10 Sissy squats 1 x 10-12 Hack squats (nonlock) 1 x 8-10 Leg curls (X Reps) 2 x 8-10 Stiff-legged deadlifts (bottom-range partials) 2 x 8-10 Hyperextensions (X Reps) 1 x max Donkey calf raises, standing calf raises or one-leg calf raises (X Reps) 4 x 15-20 Seated calf raises 2 x 15-20

Workout 3A: Chest, Lats, Triceps, Abs Incline presses (X Reps or staged) 2-3 x 8-10 Incline flyes (squeeze at the top of each rep) 2 x 8-12 Dumbbell bench presses (X Reps) 2 x 8-10 Decline flyes (squeeze at the top of each rep) 1 x 8-12 Flat-bench flyes (squeeze at the top of each rep) 1 x 8-12 Parallel-grip chins (X Reps) 2 x 8-10 Chins (X Reps) 1 x 8-12 Undergrip rows 2 x 8-10 Decline extensions (X Reps or staged) 2 x 8-10 Kickbacks 2 x 8-10 Superset Incline kneeups 2 x 10 Bench V-ups 2x8 Twisting crunches 2 x 10-12

Workout 1B: Delts, Midback, Biceps, Forearms Dumbbell upright rows (X Reps) or

seated laterals or rack pulls (X Reps) Incline one-arm laterals (X Reps) Dumbbell presses (X Reps) Rack pulls (X Reps or staged) Bent-over barbell rows One-arm dumbbell rows (X Reps) Bent-over laterals (X Reps) Preacher curls (X Reps or staged) Incline curls Incline hammer curls Dumbbell reverse wrist curls Dumbbell wrist curls Rockers

2 x 8-10 2 x 8-10 2 x 8-10 2 x 10-12 2 x 8-10 2 x 10-12 2 x 8-10 2-3 x 8-10 2 x 8-10 1 x 8-10 2 x 15 2 x 15 1 x 15

Workout 3B: Chest, Lats, Triceps, Abs Incline presses (X Reps or staged) Incline flyes (staged) Wide-grip dips (X Reps or staged) Decline flyes (staged) Flat-bench flyes (staged) Parallel-grip chins (X Reps) Chins (X Reps) Dumbbell pullovers Decline extensions (X Reps or staged) Overhead extensions Superset Incline kneeups Bench V-ups Ab Bench crunches

2 x 8-10 2 x 8-12 2 x 8-10 1 x 8-12 1 x 8-12 2 x 8-10 1 x 8-12 2 x 8-10 2 x 8-10 2 x 8-10 2 x 10 2x8 2 x 10-12

Add to Fridayâ&#x20AC;&#x2122;s workout Seated calf raises (X Reps) 2 x 9-12 Standing calf raises 1 x 20-25 â&#x20AC;˘When X Reps are designated, only one set is performed with X Reps or an X-Rep hybrid technique.

Note: 7UDLQ 0RQGD\ WKURXJK )ULGD\ IROORZLQJ WKH VHTXHQFH RI ZRUNRXWV DV OLVWHG $OVR LWÂąV EHVW WR KDYH D VHOHFWRUL]HG GXPE EHOO VHW VXFK DV WKH 3RZHU%ORFN LI \RX GRQÂąW KDYH D UDFN RI IL[HG GXPEEHOOV RI YDULRXV ZHLJKWV ,I \RX GRQÂąW KDYH D OHJ H[WHQVLRQ PDFKLQH GR ROG VW\OH KDFNV ZLWK D WZR VHFRQG FRQ WUDFWLRQ DW WKH WRS RI HDFK UHS LQVWHDG 8VH SDUWQHU UHVLVWDQFH WRZHO DURXQG WKH DQNOHV LI \RX GRQÂąW KDYH D OHJ FXUO PDFKLQH

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7UDLQ (DW Grow /3URJUDP 74

(continued from page 86) session.

GAKIC, a MuscleTech product, is an ammonia buffer that has given us some amazing strength increases [see IM Research Team in the November â&#x20AC;&#x2122;05 issue]. The problem is that when we took it before the workout, it wore off about twothirds of the way through. With continuous fueling as we train, we should be able to sustain the highpowered results weâ&#x20AC;&#x2122;ve been experiencing in our early sets with no drop off. Along those same muscle-feed lines, weâ&#x20AC;&#x2122;re also going to have one or two scoops of Pro-Fusion protein powder before bed. That should give our resting muscles more recovery and growth-promoting building blocks as we sleep. Weâ&#x20AC;&#x2122;ve never done that because of the fear of excess calories making us fat. Now we realize that itâ&#x20AC;&#x2122;s necessary to prevent catabolic actions during the sleeping/fasting phase of the day in order to max out muscle growth. We just

have to learn to accept some excess baggage as a necessary evil if we want to pack on the most muscle possible over the winter. 4) Continuous variation. We mentioned that the split-positions approach will keep the stress on our muscles fresh, but we also discovered a number of X-Rep hybrid techniques that helped us add more muscle very quickly during our â&#x20AC;&#x2122;05 ripping phase. They should work even better during the winter, when we wonâ&#x20AC;&#x2122;t be restricting calories. We plan to rotate themâ&#x20AC;&#x201D;X-centric training, X/Pause, X Fade, staged sets and Double-X Overloadâ&#x20AC;&#x201D;on most of our exercises, especially the big midrange movements that stay constant. For example, weâ&#x20AC;&#x2122;ll use Smith-machine incline presses at every upper-chest workout, but we may do standard X reps at the end of a set at one session and one set with X Reps and the second with X/Pause at the next, and so on. [For more on X-Rep hybrid techniques, visit

www.Beyond-X.com. Our new photos are there too, with onfo on the new e-book Beyond X-Rep Muscle Building.] As you can see, our winter megamass program is built on a surplus of quality calories, optimum recovery, variety, overload and intensity. Follow us into the growth zone in this series and by checking our XBlog at www.X-Rep.com for daily training updates. Can we (and you) add another 20 pounds of muscle before next summer? Stay tuned. Editorâ&#x20AC;&#x2122;s note: For the latest on the X-Rep muscle-building method, including X Q&As, X Files (past enewsletters), our before and after photos and the new X-Blog training journal, visit www.X-Rep.com. For more information on Positions-ofFlexion training videos and Size Surge programs, see page 69. To order the new Positions-of-Flexion training manual Train, Eat, Grow, call (800) 447-0008, visit www.homegym.com, or see the ad below. IM

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Charles Poliquin’s

Smart Training

Just Say No to Cardio Q: I’m thinking about adding cardiovascular work to my strength training to help me drop to 7 percent bodyfat. Do you think that’s the best approach for me to take?

Neveux \ Model: Dan Decker

A: No. Definitely no. Especially if you’re interested in strength training and increasing your poundages. There’s plenty of evidence that aerobic exercise interferes with strength development, particularly when you’re looking for power (fast strength). In other words, aerobic training is more harmful to the Olympic lifter or shot putter than it is to the powerlifter. Powerlifter is, ironically, a misnomer, as the powerlifter expresses strength very slowly. Would damage result from your aerobic work? Damage would be too strong a word. Geek adaptation would be a

better choice of words. Research out of Finland, Australia and Canada has shown that prolonged endurance training makes fast-twitch fibers take on contractile properties of slow-twitch fibers. It also appears that neural adaptations are biased to slower velocities of contraction, which, again, lessens the power output of slow-twitch fibers. What happens with prolonged endurance work is that the brain arranges contraction patterns to slow rhythmic ones instead of the ballistic ones required for weightlifting. That’s why doing aerobic work for the upper body worsens your vertical jump. Other issues arise from doing aerobic work concurrent with strength training. One of them is that recovery from aerobic work and strength training requires amino acids. When you’re doing both, optimal recovery is compromised, as some of the amino acids that would be used for the synthesis of contractile proteins are diverted to the biological adaptations associated with aerobic training. Furthermore, aerobic training is associated with increased cortisol production, which is catabolic in nature and linked to increased storage of central-trunk bodyfat. On top of that, anytime you increase your cortisol output, you’re stealing some pregnenolone, a hormone precursor of testosterone, from the DHEA pathway, further decreasing the anabolic status of your body. Plus, sitting on a bike doing aerobic work is damaging to the testes with pressure and heat. One of the first things clients who come into any of the Poliquin Performance Centers do is to submit samples for a 16-hormone saliva test. Invariably, the ones with low androgen reserves (low DHEA) and high cortisol are the ones who do the most aerobic work per week. Genetically we were designed to throw rocks at rabbits, not run after them all day long. So how do you get lean while strength training? Diet and supplementation. The quickest tips I could give you on this are: 1) Eliminate all neocarbs. Neocarbs are carbs that a caveman wouldn’t have access to. In other words, if you’re not sure, ask yourself this question: Would a caveman have access to this carb food? For example: Bagels? No. Doughnuts? No. Pasta? No. Berries? Yes. 2) Take 15 grams of highquality fish oils a day. They turn on lipolytic genes and turn off lipogenic genes—and improve

Cardio work can take a toll on strength. There are better ways to get a lean physique as you get stronger, not weaker. 94

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Charles Poliquin’s

Smart Training

Neveux \ Model: Daryle Gee

You don’t have to change your workout at every session. In fact, too much variety can impair your bodybuilding and strength-training results.

insulin sensitivity. In my opinion, quality fish oils are the best fat-burning supplement, and they help promote protein synthesis. 3) Take supplements that increase insulin sensitivity. That includes taurine, fenugreek and banaba tree extract. The better your insulin sensitivity, the more fat you’ll burn and the more muscle you’ll pack on. Diet and supplementation—not supplemental aerobic work—are the key to getting leaner when doing strength training. Q: My personal trainer changes my bodybuilding routine at every session. He says the variety keeps the muscles growing. Is that really the best way to train? A: No, not really. While variety is the spice of life, and I am a big believer in it, too much is counterproductive. My statement is based on experiments we conducted with six different national teams in preparation for the Albertville Olympic Winter Games in 1992. The original premise was that if athletes make great progress changing the workout every six sessions, then changing it every workout would be even better. We found that only 2 percent of gifted individuals respond well to every-workout changes—and those were athletes who’d been preselected for the Olympic Games! If you extend that to the general population, it’s an

infinitely small percentage. Personal trainers who espouse the change-everyworkout philosophy usually have three things in common: 1) They have no concept of long-term planning, so they don’t know how to take you to your goal. Workouts have to be planned with a logical approach. Failing to plan is planning to fail. 2) They’re too lazy to record your progress. By not recording your poundages and reps, they fail to apply the most basic training axiom, which is the overload principle. So they probably always hand you out the same size of dumbbells and count in a half-assed manner, if they count at all. They’re robbing you blind. 3) They do so because most gyms are busy, so they just take you to whatever exercise is convenient and disguise it as an eclectic approach to training. Most personal trainers affiliated with corporate gyms are hired because they possess two things: a pulse and the age of majority. In other words, they have the two essential requirements for getting another adult to sign a contract. Every time I travel, I’m utterly amazed to see personal trainers who aren’t in shape; they’re either skinny kids whose biggest bump isn’t their biceps but the zit on their forehead, or they’re simply fat. Yet people pay to get trained by them. Very few of them even bother reading in their respective fields. So I’d view your trainer’s advice with skepticism.

Q: What are the biggest mistakes you see bodybuilders make with regard to their nutrition? A: That’s a good question (it would make a great blog). 1) The egg whites-banana-and-oatmeal-withraisins breakfast. Novices often copy that standard probodybuilder breakfast, but it’s a terrible choice. The combination has a glycemic load that’s too high. No wonder the newbie reaches for ephedra or caffeine after that type of breakfast. Your blood sugar is crashing because of the insulin rush, so your body tells you to go to Starbucks to drink java to increases your cortisol so you can have energy to work out. 2) Egg whites. This is one of my pet peeves. Eggs should be eaten whole—forget about the cholesterol propaganda. It has no scientific basis. Egg whites are digested too fast. Whole eggs are better at supporting healthy glucose levels. When we run food allergies at the Poliquin Performance Centers, we find that eggs are the most common food allergen, not because of genetics but because they’re inhaled rather than chewed by bodybuilders. 3) No variety. Most Americans eat only 17 foods over their lifetime. Bodybuilders are even more restricted in their choices: chicken, egg whites, oatmeal, broccoli, protein powder, rice and tuna. Because of that, they’re depriving their bodies of many nutrients that are essential for muscle growth.

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Most Americans eat only 17 foods over their lifetime. Bodybuilders are even more restricted in their choices. Because of that, they deprive their bodies of many nutrients that are essential for muscle growth. For example, I have yet to see a bodybuilder who reports to one of my centers with normal magnesium levels and a good antioxidant profile. A simple trick: Put colors you haven’t seen in a while into your food cart. Instead of just eating raisins and bananas, try kiwis, raspberries, kumquats and so on. The same goes for animal protein. Bodybuilders would make far more progress if they included buffalo, ostrich and venison in their diets. The most common element missing from bodybuilders’ regimens is vegetables. That explains why they usually exhibit poor antioxidant protection and very low levels of trace minerals. 4) They do not support their general health. Countless times I overhear bodybuilders pissing and moaning between sets about how their sleep sucks, they’re recovering from a flu, their joints hurt and so on. Why? Their diets and supplement programs are very poor. Bodybuilders should, at a bare minimum, take the following: •a well-balanced multivitamin that contains a broad base of antioxidants.

the quality of your restorative sleep. The brief list above is bound to eliminate 80 percent of the health complaints that bodybuilders have. Missing five days of training because of a cold is detrimental to your results, but so is going light because of recurrent joint paint caused by an omega-3 deficiency. Editor’s note: Charles Poliquin is recognized as one of the world’s most successful strength coaches, having coached Olympic medalists in 12 different sports, including the U.S. women’s track-and-field team for the 2000 Olympics. He’s spent years researching European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit www.CharlesPoliquin.net. Also, see his ad on page 149. IM

•fish oil at every meal, to ensure better concentration, more fat burning and greater protein synthesis.

•extra magnesium. Bodybuilders tend to be very low in this mineral. Muscular work increases demands for it, and the standard bodybuilding diet is low in magnesium. That deficiency will affect your energy in the gym and

Bradford

•gamma-E tocopherols with mixed in tocopherols, not the straight d-alpha tocopherols that only work in rats

Charles Poliquin w w w. C h a r l e s P o l i q u i n . n e t www.ironmanmagazine.com \ DECEMBER 2005 97

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Building a

Gorilla Grip and Freaky Forearms

Huge, Powerful Lower Arms Can Be Yours by Greg Zulak Photography by Michael Neveux

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Model: Michael Ryan

he forearms are made up of several muscles groups that are used primarily for arm extension and flexion. The five major extensor muscles on the top side of each forearm are responsible for extending the wrists. Three major flexor muscles on the bottom, or underside, of each forearm bend the wrist down. Most bodybuilders barely think of their wrists and forearms. In their haste to develop their upper arms, chest, back, shoulders and thighs, the wrists and forearms get overlooked, the same way the calves get overlooked. Most bodybuilders don’t realize how important forearm development is for total arm symmetry, balance and impressiveness—not to mention strength on a number of key exercises. Very few work their forearms directly. They do maybe 12 to 15 sets each for biceps and triceps and then throw in a measly three sets of wrist curls, and then they wonder why their forearms aren’t better built.

Forearms and calves are similar in composition, made up mostly of red muscle fibers, tendons and ligaments. They both respond best to high repetitions, in the 15-to-25 range. That means it’s painful to train them, although the pain of developing the calves is worse than that of training the forearms. In both cases muscles have to be engorged with blood and pumped like balloons. In terms of structure, you might say that the calves are to the thighs as the forearms are to the upper arms. They’re two muscle groups that are impossible to overdevelop. DECEMBER 2005 99

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Another way the forearms and calves are similar is that both are highly influenced by genetics. Just as some people are born with great calves and never have to train them, some fortunate athletes have gotten fantastic forearm development just from gripping the bar when performing chins, bent-over rows, T-bar rows, shrugs, cleans, upright rows, barbell and dumbbell curls, preacher curls and other upper-body exercises. Several bodybuilders come to mind in that regard: Mike Mentzer of Heavy Duty fame never had to train forearms directly, and neither did his brother Ray. Mohammed Makkawy and Steve Brisbois, both world champions and top pros, had incredible forearms that were almost as big as their upper arms.

Some fortunate athletes have gotten fantastic forearm development just from gripping the bar on various exercises.

(Brisbois had the most impressive forearms I’ve ever seen. In some poses they actually looked bigger than his upper arms.) Other top bodybuilders, past or present, noted for their great forearms are Dave Draper, Casey Viator,

Sergio Oliva, Chuck Sipes, Bill Pearl, Larry Scott, Lou Ferrigno, Jusup Wilkosz, Dorian Yates, Arnold Schwarzenegger and just about any of today’s top bodybuilders. You don’t fare well in pro competition with poor forearm development—

Model: Steve Brisbois

Huge, Powerful Lower Arms

Most of the top bodybuilders have exceptional forearm development. It looks as if they could rip steel bars in half.

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Models: Quincy Taylor, Ernie Taylor and Ahmad Haidar

not if you’re standing next to the likes of Ronnie Coleman, Jay Cutler, Kevin Levrone, Lee Priest and Craig Titus, all of whom have great forearms. All you have to do is see a good photograph of these men—or, if

you’re lucky, see them in person— to realize how impressive big, muscular and vascular forearms are. It looks as if they could rip steel bars in half. Old-time strong men always did more work for their forearms than their biceps because they did so many lifting feats that required strong gripping power and powerful forearms. Unfortunately, genetics can work against you. Some people have what are sometimes called Indian club forearms, in which all of the mass is at the top, near the biceps and brachialis, while the lower forearms and wrists are small and underdeveloped. There’s not much you can do with that type of forearms because there are very few muscle fibers in the lower area to develop. All you can do is work your forearms intensely and make them as big and as muscular as you can. Albert Beckles, the ageless wonder of the ’80s, had Indian club forearms, and it didn’t prevent him from winning many pro contests. If you happen to be one of those lucky devils who have naturally large forearms, or whose forearms

Model: Michael Ryan

Reverse curls pump up the forearms, brachialis muscles and biceps.

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Building a Gorilla Grip and Freaky Forearms

Huge, Powerful Lower Arms

Model: Peter Putnam

Reverse curls on a preacher bench are difficult but can give your grip strength and lowerarm development a new dimension.

get all the stimulation they need from holding the bar on upperbody exercises, then move on to another article. (On the other hand, if you want to make your naturally large forearms even bigger and more vascular, with veins the size of garden hoses, you may want to read on.) But if your forearms are underdeveloped, then you definitely need to do specific forearm exercises such as wrist curls, reverse wrist curls, reverse curls, reverse preacher curls and hammer curls. And you must work them with high intensity for the right number of sets, not just a few measly low-intensity sets done as an afterthought at the end of a workout. If you need a good reason to train your forearms, I’ll give you three. With the exception of neck muscles, the forearm muscles are the most exposed on your body. They can be seen from any angle. Having massive forearms gives you a sense of

Having massive forearms gives you a sense of power, and others see you as powerful. power, and others see you as powerful because you have such powerful-looking forearms. Second, the chicks really dig them. Watch women around top bodybuilders when they’re out in public socializing. The women just love to stroke and caress their forearms. They can’t help themselves. That in itself should be enough motivation to train your forearms. Lastly, working your wrists and forearms hard increases the strength of your grip, making it possible to use heavier weights on

basic movements and to force out a few extra reps at a point when your grip would normally give out. If you really think about it, you’re almost limited by the strength of your grip and your forearms on nearly all upper-body exercises. A weak grip means using lighter weights, which means slower or no growth. The forearms can become tremendously strong with consistent hard training. When you train your forearms, you’re not just training for muscular development; you’re training the tendons and ligaments for strength and power and a vicelike grip. If your grip is weak, I recommend that you stop using wrist straps on exercises such as chins, rows, deadlifts, shrugs, cleans, upright rows, and all back and biceps movements. Straps can become a crutch, and if you rely on them too much, your grip has no reason to get stronger. An example of how helpful

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Building a Gorilla Grip and Freaky Forearms

Model: Daryl Gee

Huge, Powerful Lower Arms

Hammer curls blast the brachialis muscle under the biceps, but they also train the forearms hard.

With the exception of neck muscles, the forearm muscles are the most exposed on your body.

hands, wrists and forearms can be is illustrated by the following true story. Dave Draper, the Blond Bomber, a Mr. America and Mr. Universe winner, was doing posing exhibitions in South Africa, and he was staying with three-time Mr. Universe Reg Park, who lives there. One day Reg and Dave were driving somewhere, and their car got a flat

tire. When they went to put on the spare, they discovered that while they had a spare tire and a lug wrench to remove the nuts on the flat, they didnâ&#x20AC;&#x2122;t have a jack. No problem for Reg and Dave. They simply took turns lifting up the car while they replaced the tire. If youâ&#x20AC;&#x2122;ve ever done a heavy deadlift for 10 seconds, you know how tiring

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Building a Gorilla Grip and Freaky Forearms

Model: Aaron Brumfield

Huge, Powerful Lower Arms

If your grip is weak, stop using wrist straps on exercises such as chins, rows, deadlifts, shrugs, cleans, upright rows and all back and biceps movements.

it is for the grip and the forearms. Now imagine lifting up a car for minute or more. That was one time where Reg’s and Dave’s tremendous forearm strength came in handy. One bodybuilder who really trained his forearms for maximum size and strength was Mr. America, Mr. Universe and two-time Mr. Olympia Larry Scott. As he does

Straps can become a crutch, and if you rely on them too much, your grip has no reason to get stronger.

with nearly all bodyparts—especially arms and shoulders—Larry has made a science of developing the forearms. It’s actually one of his favorite muscle groups to train— the complete opposite of most bodybuilders. One reason for Larry’s obsession with forearms was that early in his career he made the connection (continued on page 111)

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Stronger forearms can help you squeeze out more reps on the big, compound exercises, which will in turn trigger more growth.

the development of his wrists and forearms and the development of his biceps. In short, the stronger his wrists and forearms were, the heavier the weights he could use on his biceps exercises, especially the barbell preacher curls and the dumbbell preacher curls—a.k.a. Scott curls— he masochistically savors so much. In his prime Larry

could use 100-pound dumbbells for six reps on the preacher bench supersetted with barbell preachers with 150 pounds for six reps, which he says would have been impossible for him if his grip and forearm strength had been lacking. He could also do reverse barbell preacher curls with 130 pounds for six reps. In his book Loaded Guns, Larry says the key to using heavy weights

The stronger your wrists and forearms, the heavier you’ll be able to go on biceps exercises.

Huge, Powerful Lower Arms

(continued from page 106) between

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Building a Gorilla Grip and Freaky Forearms

Huge, Powerful Lower Arms

Model: Michael Ryan

You can’t use much weight on reverse wrist curls, but they’re a good isolation finisher for the forearm extensors.

on the preacher bench is to have wrists and forearms strong enough to get the bar moving. He starts each rep of preacher curls by wristcurling the bar upward a few inches, then letting his biceps take over. Whereas it’s often impossible to complete a full repetition of preacher curls because you get stuck at the very bottom of the rep with the bar fully descended, it is possible, if your wrists are strong enough, to wrist-curl the bar to get it moving. Says Larry, “If we can get our wrists curled, we can go deep into the movement, where all the treasure is buried, with a heavier weight. To do this, we need raw power in the forearms, power that can curl wrists holding weights that

even the biceps cannot handle. I know I can’t curl the weight on biceps curls unless I can get my wrists curled first, and the curling of my wrists is accomplished completely by forearm work.” To get that kind of power, you must train your forearms just as intensely as your biceps—or even

Larry Scott prefers to do his wrist curls on a special low bench that allows his hips to be lower than his forearms.

more—and be concerned with forearm development as much as biceps development. Larry says he was inspired to develop his forearms to their maximum size and strength after meeting Bill Pearl (Mr. America and four-time Mr. Universe champion) at the gym Bill owned in Los Angeles. Pearl had big, meaty forearms that stunned Larry when he first viewed them. He asked Bill how he developed them, and Bill, the modest man that he is, just said, “Oh, I train my forearms regularly.” Bill then showed Larry the special forearm bench he and his members used to do wrist curls. It was an odd little bench, just 12 inches by 12 inches, and approximately 14 inches high. Although the bench was thickly padded, it had two parallel deep indentations running across it. Larry quickly made the connection between those indentations and Bill’s massive forearms. He could tell that Bill had done quite a few sets on the forearm bench. Larry asked Bill what kind of weights he used on his wrist curls. Bill replied modestly, “Oh, about 250.” Larry wasn’t sure if Bill meant 250 pounds or two 50-pound dumbbells, so he asked to make sure. “Yes, about 250 on the Olympic set,” said Bill. To make a long story short, after seeing the size and development of Pearl’s forearms, Larry was inspired to train his own with new vigor. Larry went back to Vince Gironda’s gym in North Hollywood, where he regularly trained, armed with new knowledge of what it takes to work the forearms properly. He found that many small details made significant differences in how his forearms responded to training. Although he briefly experimented with performing wrist curls on a regular flat bench, he found that such benches weren’t padded enough, which caused pain in his wrists, and that they were too high, so the body was not in an optimal place for stressing the forearms. Larry had a forearm bench built just like Bill Pearl’s—12 by 12 by 14. A bench of that height enables you to use an Olympic bar without having the 45-pound plates hit the floor when your wrists are fully

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extended. Barbells that are soldered together usually go up to 130 pounds max, which makes it impossible to do heavy wrist curls. The hips should be lower than the forearms. If you squat down and hug the bench with your knees and calves, you get leverage on the bar, which really enables you to do your set purely, with only the wrists and forearms working. “I have learned lots of things that make or break a good forearm program,” says Larry. “Whenever I see an article about someone doing forearm work and their thumbs are wrapped around the bar, rather than underneath it, I know they are not forearm experts.” You need to position your thumb

You’re also training the tendons and ligaments for strength and power and a vicelike grip.

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Model: Jonathan Lawson

Huge, Powerful Lower Arms

When you train your forearms, you’re not just training for muscular development.

Building a Gorilla Grip and Freaky Forearms on the same side as your fingers, using a thumbless grip. That helps you to use heavier weights. For Larry, forearm development is all in the details—plus tremendous effort and a hearty lust for pain. And, says Larry, “It’s almost impossible to overtrain your forearms.” If you think about it, you use your forearms every day. You use them in every upper-body movement and even on leg days, when you have to load and unload squat bars, leg press machines and hack squat machines. Most people like to do their forearm work after they’ve trained biceps because biceps curls also work the forearms to some degree and it gets the pump started. You can also train forearms after back for the same reason. Larry Scott uses a heavy/light superset attack when training his forearms. He begins his assault by targeting the five extensor muscles

on the undersides of his forearms. On one side of the forearm bench he places a 250-pound barbell. On the other side he places a 100pound barbell. He then does backto-back sets of heavy and light wrist curls, taking as little rest as possible between sets. Starting with the 250, Larry holds the bar with a thumbless grip and shoots for 20 repetitions. But here’s a key point. On the heavy wrist curls he does not perform full repetitions. He does three-fifths of a repetition, and on the final reps he might only get half reps followed by a few burns, where the bar is hardly moving. That’s not important to him. What’s important is stressing the wrists and forearms with very heavy weights to build power, then immediately training them with a lighter weight for pump and blood engorgement. Once Larry completes the heavy bar reps, he hurries to the 100-

Larry Scott uses a heavy/light superset attack when training his forearms. pound bar. Again he shoots for 20 or more repetitions, but these he does very strictly and to full extension of the wrists. By that Larry doesn’t mean just lowering the bar down as far as your wrists bend. He means letting the bar roll down to your fingertips, forcing it back into your palms and then wrist-curling it back to your starting point. Larry does his first 10 reps that way, but on his final 10 he stays strict but doesn’t allow the bar to roll down to his fingertips. After three supersets of heavy/light wrist curls he shifts

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Huge, Powerful Lower Arms

Keeping your thumbs on the same side of the bar as your fingers will give you more power on wrist curls.

focus to the five extensor muscles on the top of the forearms. While you can work those muscles with reverse wrist curls off your thighs and knees, as any one who has tried it can attest, you are ridiculously and pathetically weak in that position. You just cannot use a heavy weight to work the tops of your forearms. At best, reverse wrist curls are a finishing movement, or do them first in your forearm workout when your grip and forearms are at their strongest. Then go on to the heavy/light wrist curl supersets. Reverse curls done with an EZcurl bar are good for the extensor muscles on the tops of the forearms, but again, you’re limited by your grip strength. By the final reps you’re barely holding on to the bar with your thumbs. Hammer curls are also good for the forearms, as are Zottman curls, but Scott says

Most people like to work forearms after biceps because all biceps exercises involve the forearms to a degree. that the best exercise he’s found that truly enables him to work the tops of his forearms with heavy weights and a true blood-engorged pump (not a false pump from light weights and very high repetitions) is reverse curls done on a machine. Once again, Larry doesn’t use full repetitions. He does three-fifths of the arc of the rep on the reverse-

curl machine, never allowing his arms to fully straighten and never completing the reps at the top. Larry uses 250 pounds for three to four sets of six to eight reps. Then he does drop sets on the machine (three or four drops per series). He says the pump is unbelievable, and the gains are incredible. The heavy/light wrist curls and heavy machine reverse curls work Larry’s forearms completely. Sometimes he’ll do it as tri-sets: a set each of the heavy and light wrist curls followed by drop set on reverse curls on the curling machine, all without a break. He suggests three tri-sets. For those who don’t have access to a forearm bench like Larry Scott’s (and 99 percent of all gyms will not), you can make do by performing wrist curls on a regular flat workout bench with a 10-inch block

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Building a Gorilla Grip and Freaky Forearms

Huge, Powerful Lower Arms

Make a conscious effort to grip bars and handles hard during your workouts to build neuromuscular efficiency.

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Building a Gorilla Grip and Freaky Forearms

Remember, if you retire your wrist straps for a while, your forearms have no choice but to improve.

the middle of your thighs. Without using straps, lift the barbell off the supports and count in your mind how long you can hold the barbell. At every forearm workout try to

Expect to gain approximately a half inch on your forearms for every inch you put on your upper arms. If 20-inch arms are the benchmark for upperarm development, 15 inches is about the benchmark for forearms.

increase the time you hold the weight—say, 225 pounds for 30 seconds—or use more weight for the same amount of time. Believe me, this is no easy task, but after a few months of training on it, you’ll have a grip you can be proud of. The forearms are tough to develop. Don’t expect to pack on inches overnight. Expect to gain approximately a half inch for every inch you put on your upper arms, which is the amount you should shoot for if you’re keeping your forearms and upper arms in balance. If 20-inch arms are the benchmark for upperarm development, 15 inches is about the benchmark for forearms. I hope you’re challenged to train your forearms hard and consistently. In three months they should be stronger, larger and more vascular. In six months your new wrist and forearm gains should be paying off in the form of larger upper arms, lats, traps and deltoids. IM

Huge, Powerful Lower Arms

set under the back end of the bench. This turns the flat bench into an incline bench (It’s not as good as a forearm bench, but it’s better than doing wrist curls off your thighs and knees). You can also do your reps across the bench, kneeling, not at the end. That puts your hips lower than your forearms. Use a folded towel on the bench for extra padding to avoid wrist pain. Lower the barbell slowly and let it bend your wrists as far down as possible. Then smoothly curl the weight upward, holding for a count of two before lowering again. If you choose to, you can have a heavy and a light barbell already loaded so you can superset the way Scott does. Remember that you don’t have to curl the heavy bar for full reps. Three-fifths to half reps will be fine. Three or four supersets should pump your forearms like balloons. Then go right to reverse curls. Do them on a curling machine, with an EZ-curl bar or on a preacher bench with a straight bar. Pick a heavy weight that limits you to no more than six to eight reps. These can be done for three-quarter reps, as the extensor muscles you’re targeting are worked mostly in the middle portion of the rep. You can also do drop sets on the machine reverse curls. If your gym doesn’t have a curling machine, do reverse curls with an EZ-curl bar or with a straight bar on the preacher bench. It will be harder to do drop sets with the free bars and preacher bench, but if you train with a partner, he can slip the weights off and steady the bar as you continue for your first drop. Anywhere from two to four drops will be right, depending on your development and level of training. Need I say that you should do trisets of the heavy and light wrist curls and the reverse curls for maximum effectiveness? I’ve worked forearms that way in the past, and I can attest to the way the combination blasts the forearms and pumps them to the max. Another exercise you can do to make your hands and wrists a lot stronger is the partial deadlift held for 20 to 30 seconds. Place a heavy barbell in a power rack set at about

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A r e d l i u b y d Bo Is

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Models: Markus Reinhardt and Hubert Morandell

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Model: Mike Morris

A Bodybuilder ,V %RUQ

Randy had always assured me that all he did was drink.

the time, but how do you feel now? Like shit, right?” That needed no reply. “You missed a whole night’s sleep, and I bet you haven’t eaten anything since then either, right?” Now he shook his head. “I tried to at least get some protein powder in a shake down, but I felt like I was gonna barf after just a few sips.” “Yup, the speed in that stuff kills your appetite and keeps you awake. I can’t think of a worse combination for a guy trying to gain muscle.” He reflected on that for a moment. “Tracy and your other

“Find a girl who goes to the gym and at least tries to eat right.”

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Model: Brenda Kelly

“What time did you get in this morning?” I asked. “A little before three, not too late,” he croaked. Not too late—who was he kidding? I glanced up at the clock. We’d started training a little after nine. “So you slept a little more than five hours, tops?” He shook his head, staring at the ground. “Didn’t get any sleep.” I’d met his girlfriend. She certainly was a firecracker, but I doubted her amorous attention was really at the core of this debacle. It didn’t take Sherlock Holmes to figure this mystery out, not even the gang from Scooby Doo. “You did Ecstasy, didn’t you?” Randy wouldn’t look at me. I could almost feel the heat of the shame burning in him. “Look, I’m not a cop, and I’m not your dad. I’ll leave the lecturing to them. Besides that, you’re an adult—sort of—and you’re responsible for your own choices. But I’m telling you this as someone who knows what it takes to build a physique: You cannot be using that stuff.” “I know,” he answered weakly. “I’m sure it felt great at

friends—they party every weekend on that stuff, don’t they?” “Not every weekend. But at least twice a month, yeah.” “I know how crazy this is going to sound, but…” I hesitated. It was going to come off pretty heavy. “You need to stop hanging around with those people if you really want to reach the goals you have in bodybuilding.” Sure enough, Randy was looking at me as if I’d just asked him to assassinate the pope. “Those are my friends since middle school.” Middle school. We didn’t have those when I was his age, just junior highs. No wonder kids today are so confused. “I’m not saying you can never see them again, but they’re obviously a bad influence. I know you don’t want to look like a nerd, but I bet if you keep going to those clubs, they’ll keep pressuring you into using X, Special K, I don’t know what else, Captain Crunch and GBH.” “GHB,” he corrected me. “Whatever. Those are all extremely bad substances to put into a body that you want to be a shining example of exceptional health and strength. Let me ask you something else that I should have brought up before: What does Tracy think of your dream to be a famous bodybuilder?” Randy smirked. “She thinks it’s stupid. She likes my muscles the way they are now, but she doesn’t think I need to look like the guys in

the magazines.” “I was afraid of that.” I paused. “Dump her.” “What?” “Get rid of her, and find a girl who at least goes to the gym and tries to eat right. Believe me, having a woman who shares your fitness lifestyle will make everything so much easier. My wife, Janet, supports what I do. Other guys have wives nagging them constantly about all the training and eating, and it makes reaching your goals 10 times harder. It always leads to big problems in the relationship eventually.” “Ron, I really like her, and she’s so hot.” He was almost whining now. We men get that way when we fear our access to some amazing girl is about to be cut off. “You like her, you don’t love her, and there are plenty of other great girls out there. Believe me, you won’t have any problems finding them, you handsome bastard.” It was clear that set him to thinking. Deep down he knew I was right. We hadn’t done a set in at least 10 minutes. I was getting anxious. After all, I’d slept eight hours and had had a good breakfast, and leg day was always thrilling to me. All we really had left was hamstrings. “Go home and get some sleep, Randy,” I barked at him out of the blue. He looked dazed. “We’re done?” “You’re done. I’m gonna finish up on my own here. You have some things to think hard about.” Without another word, he headed off to the locker room. As I started to warm up on stifflegged deadlifts, I thought back to how I’d also had friends and girlfriends in my early years who were at

Model: David Dorsey

A Bodybuilder ,V %RUQ

We hadn’t done a set in at least 10 minutes. I was getting anxious.

complete cross-purposes to my bodybuilding goals. Every time I ditched one of them, a load was lightened, and I seemed freer to chase my dream of a great physique without hindrance. Luckily I met Janet when I was just 20 years old, and she had helped everything flow together faster and with more purpose. I hoped Randy would find friends and a significant other who’d cheer him on instead of drag him down. He was coming out of the locker room now. “Randy, I have noticed a few cute girls in here giving you the eye. Why don’t you try talking to some of them?” He smiled. “Oh, I have been, and now I’ll be talking to them a lot more.” “Not while we’re training, got it?” “No, I think I’ll just get the digits and call them on my time.” I almost had a tear in my eye. That’s my boy!

Editor’s note: You may contact Ron Harris at his Web site, www.ron harrismuscle.com. IM

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Bug

World

+RZ Good Bacteria &DQ 0DNH <RX Healthier DQG Set WKH 6WDJH IRU More Muscle

Photo Illustration by Christian Martinez

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Bug World

By increasing gut acidity, probiotics promote intestinal motility, or the movement of food through the intestine. That, in turn, promotes increased nutrient uptake and prevents constipation. Since Metchnikoff’s time, science has learned much more about the health benefits associated with maintaining a healthy balance of bacteria in the body. The sheer numbers are amazing: Anywhere from 300 to 500 different species of beneficial bacteria, numbering in the trillions, are found in the large intestine.1 Scientists suggest that the number of such bacteria is 10 times more than the number of cells in the human body. The gut environment is dynamic. Just as a human society consists of good citizens and bad citizens, so does the intestine, except the “citizens” are bacteria. The good bacte-

ria are termed probiotics, meaning “prolife,” and the bad are antibiotics, meaning “against life.” Most people are unaware of the health benefits provided by probiotics until they take antibiotic drugs. Antibiotics may be lifesavers, but they kill both bad and good bacteria. When enough probiotic, or beneficial, bacteria are destroyed by a drug, symptoms attributed to the antibiotics often appear. The main one is diarrhea, which occurs because the probiotics are not keeping the bad bacteria in the gut in check. When antibiotic drugs wipe out all bacteria, the bad bacteria often come back first. The body responds by attempting to rid itself of bacterial imbalance—hence diarrhea. These days probiotics, including the lactobacillus that converts carbs into lactic acid, are most readily available in dairy-based foods and supplements. Another primary probiotic is bifidobacterium. Two other common probiotics are Streptococcus thermophilus and saccharomyces, the latter being not a bacterium but a beneficial yeast organism. Various factors affect the composition of bacteria within the body: age, immune status, stress, alcohol intake. Certain indigestible carbohydrates, collectively known as prebiotics, also positively influence both overall health and the population of bacteria in the gut.

Probiotics keep us healthy through various mechanisms. They defend against pathogens, or disease-causing organisms, by producing such antimicrobial compounds as cytokines and butyric acid. Both increase gut acidity, making it inhospitable for invading or potentially dangerous bacteria.2 Probiotics also compete with pathogeni19bacteria for binding and receptor sites, just as the drug Nolvadex blocks the cellular binding sites for estrogen. Probiotics are a second line of defense for the

Anywhere from 300 to 500 different species of beneficial bacteria, numbering in the trillions, are found in the large intestine.

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Bug World

When enough probiotic, or beneficial, bacteria are destroyed by an antibiotic drug, symptoms attributed to the antibiotic often appear. The main one is diarrhea. A calm stomach makes for better workouts. Probiotics can help.

Neveux \ Model: Eric Domer

immune response because they help maintain the mucosal barrier of the gut, which prevents organisms from invading. If that line of defense is compromised, serious disease or death can result. To qualify as a true probiotic, bacteria must exert a beneficial effect on the host, which is you. They must survive the formidable barriers to absorption, such as the high acid content of the stomach and the degrading effects of bile. They must be able to adhere to the lining of the large intestine and favorably affect the microbial balance of the gut. Studies show that true probiotics exert a number of protective effects. They oppose a bad-guy bacterium called Helicobacter pylori, which causes ulcers and is involved in gastric cancer.3 Maintaining a favorable microbial balance helps to prevent such maladies as travelerâ&#x20AC;&#x2122;s diarrhea, inflammatory-bowel disease, irritable-bowel syndrome and a rotoviral diarrhea common in children.4 Probiotics can prevent the bloating that results from eating either too much food or any amount of bad food. Much bloating is caused by gases that bad bacteria release in the gut. The same bacteria cause halitosis, or bad breath, which may be counteracted by taking probiotics. By increasing gut acidity, probiotics promote intestinal motility, or the movement of food through the intestine. That, in turn, promotes increased nutrient uptake and prevents constipation.5 Probiotics enhance immunity not only by helping to maintain the vital gut mucosal barrier but also by producing cytokines, the proteins that activate immune cells, including the macrophages that engulf and digest invading organisms and the natural killer T cells that attack viruses and incipient tumors in the body. Some preliminary evidence shows that probiotics help prevent cancer. In one study lactobacillus acidophilus blocked colon cancer in rats. Other strains of probiotics have blocked cancers of the colon, liver, small intestine and breast in animal studies. Some research shows that probiotics appear to

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Neveux \ Model: Sebastian Siegel

Neveux \ Model: Jeff Hammond

Bug World Bodybuilders and other athletes often overlook the importance of maintaining an efficient digestive system, as promoted by probiotic supplements. But letâ&#x20AC;&#x2122;s face it: If you suffer from gastrointestinal illness, your nutrient uptake is likely compromised.

prevent recurrence of bladder cancer in humans. There is emerging evidence of a positive probiotic effect against cardiovascular disease. A probiotic strain called Lactobacillus reuteri decreased total cholesterol and blood triglyceride levels by 38 percent and 40 percent, respectively, while increasing the HDL-to-LDL ratio by 20 percent after only one week. Other studies show that probiotics may lower elevated blood pressure. People who experience adverse symptoms when they eat dairy products may be gratified to know that probiotics help break down and digest lactose, or milk sugar, by producing the enzyme lactase, which digests lactose. That explains how those who cannot tolerate milk without experiencing bloating and gastrointestinal discomfort can safely eat yogurt or other fermented milk products. The probiotics in the yogurt break down the lactose before it causes problems. Probiotics produce short-chain fatty acids, such as butyrate, propionate and acetate. They act as fuel for the cells that line the intestine and appear to protect against mutagenic cell changes that can lead to cancer. Recent research suggests that probiotics may be a useful adjunct to therapy for manic-depressive illness. People suffering from that condition have elevated levels of pro-inflammatory cytokines, increased oxidative stress and altered gastrointestinal function. They have decreased nutrient uptake and are often deficient in omega-3 fatty acids. More important, they usually also have an overgrowth of bacteria in their small intestines, which limits nutrient uptake. They also experience higher levels of stress, which is known to decrease levels of beneficial bacteria. Thatâ&#x20AC;&#x2122;s important because one effect of probiotics is to modify immune response; in depressed people, the immune response is out of whack. Probiotics lower levels of inflammatory cytokines, decrease oxidative stress through antioxidant activity and improve nutrient uptake by lowering levels of bad intestinal bacteria.

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Bug World

Neveux \ Model: Marvin Montoya

Some research shows that the type of fat you eat affects your body’s probiotic levels. One example is research showing that omega6 fatty acids, such as various vegetable oils, inhibit probioticbacteria growth. Omega-6 fats are also potent inflammatory agents in the body and are linked to cancer development and out-of-control oxidative reactions. By contrast, omega-3 fatty acids, or fish oils, promote the growth of probiotics, decrease inflammation and promote probiotic adhesion to the intestinal wall, which is essential to their function. The combination of omega-3s and probiotics may promote positive effects on mental health. A common question is whether it’s best to get probiotics from the food you eat or in dietary supplement form. Some scientists prefer the food route for synergistic reasons. For example, eating whey proteins promotes the body’s probiotic uptake, and some wheyprotein supplements now contain probiotics, which makes nutritional sense. The buffering effect against stomach acid that occurs when you put food in your stomach also promotes probiotic uptake. In order to get the benefits of probiotics in your diet, you’d need to drink about a liter, or just over a quart, of acidophilus milk per day. Keep in mind that probiotic effects are transient; they don’t stay too long in the body and are swept out with other bacteria. So you need to get them in there on a regular basis. Taking several strains of supplemental probiotics should easily get you to beneficial levels. The question of whether probiotics are in any way toxic is a sensible one, as we’re dealing with bacteria and yeast organisms.6 Some studies indicate that a person with compromised immunity needs to be careful when using probiotics because they can lead to excessive immune stimulation. Prebiotics, which are indigestible carbohydrates that promote bacterial fermentation and probiotic growth, can cause problems simply because they can’t be digested.7 Too large a dose of prebiotics can draw water into the gut and cause excessive

Some preliminary evidence shows that probiotics help prevent cancer. In one study Lactobacillus acidophilus blocked colon cancer in rats.

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Bug World Various factors affect the composition of bacteria within the body: age, immune status, stress, alcohol intake.

you maintain a healthy gut environment, aid immunity and promote health and muscular gains.

Neveux \ Model: Derik Farnsworth

gas, bloating, abdominal pain and diarrhea. Perhaps the main problem with probiotics is that you may not be getting what you pay for. In a study presented at the annual meeting of the American Society for Microbiology in 2001, Belgian scientists reported on 55 commercial probiotic products. Included in the study were 25 dairy supplements and 30 powdered products. More than a third of the powdered products contained no live bacteria, while the liquid products all did. Only 13 percent of the supplements, however, contained all the strains listed on the label. A third of other products contained bacteria not listed on the label, though they proved harmless. The best type of supplement is a combination of liquid dairy-based probiotics and prebiotics called synbiotics. Keep such supplements refrigerated to maintain maximum potency. Bodybuilders and other athletes often overlook the importance of maintaining an efficient digestive system, as promoted by probiotic supplements. But letâ&#x20AC;&#x2122;s face it: If you suffer from gastrointestinal illnesses, your nutrient uptake is likely to be compromised. When that happens, you can gulp down the most expensive, high-tech supplements available and still get zero benefit. Probiotics will help

References 1 Koop-Hoolihan, L. (2001). Prophylactic and therapeutic uses of probiotics: a review. J Am Dietetic Asso. 101, 229-238. 2 Isolauri, E., et al. (2004). Probiotics. Best Practice and Res Clin Gastroentr. 18, 299-313. 3 Zubillaga, M., et al. (2001). Effect of probiotics and functional foods and their use in different diseases. Nut Res. 21, 569-579. 4 Rolfe, R. (2000). The role of probiotic cultures in the control of gastrointestinal health. J Nutr. 130, 396S-402S. 5 Guarner, F., et al. (2003). Gut flora in health and disease. Lancet. 361, 512-519. 6 Marteau, P., et al. (2004). Tolerance of probiotics and prebiotics. J Clin Gastroenterol. 38, S67-S69. 7 Van Loo, J. (2004). Prebiotics promote good health. J Clin Gastroenterol. 38 Supp. 2, S70-S75. IM

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Holiday Gift Guide

Muscle Stuff Every Dedicated Lifter Would Love to See Under the Tree E\ WKH (GLWRUV 3KRWRJUDSK\ E\ 0LFKDHO 1HYHX[

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he holidays are right around the corner, and that means gifts—to get and to give. And what better gift to give—or get— than the gift of muscle? Having more muscle bolsters wellbeing, self-confidence and strength, plus it stimulates your metabolism so you can more easily burn off that fat, er, um, bulk you’ve packed on for winter insulation. If you don’t know what to give your favorite bodybuilder or what to hint that you’d like in your stocking, we have plenty of ideas. Get out a pencil and paper and make your wish list, addressed to the North Pole, of course. (If Santa has shafted you before and you think he may not get you everything you ask for, the items in this guide are available from Home Gym Warehouse, (800) 447-0008 or at www.HomeGym.com). —the Editors

Ab Bench: The Midsection Machete Standard crunches are only half an ab exercise; they miss the critical stretch position. And adding weight to crunches can be downright impossible (Ow, my aching neck!). The Ab Bench is the answer. It gives you full-range rectus abdominis work—from full stretch to complete contraction—plus progressive resistance when you add barbell plates to the weight tray (plates not included). You get all that while seated on a comfortable incline with a rounded foampadded lower-back pad so you can arch for full-range work. Use the Ab Bench to etch extraordinary abs in no time, as well as for lower-back, chest and biceps work. Special holiday price: $149 (retails for $299).

SuperGripper You’ve probably read that increasing your grip strength can do everything from helping you build bigger arms to driving up your bench press poundage. Consider also that your forearms are your most visible bodypart. Have you ever seen a bodybuilder in a short-sleeved shirt? What’s the first thing you notice? His meaty forearms and the wicked veins crawling down them. Sure, barbell wrist curls are okay, but you also need to work the squeezing aspect. That’s where the SuperGripper, the finest forearm- and grip-building tool on the market, comes in. Its power coils make the resistance adjustable— from five to 150 pounds— and you can get more coils as your forearms become unbelievably powerful. Just be careful when you shake someone’s hand with your new bonecrushing grip. $29.95.

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PowerBlock: The Ultimate Selectorized Dumbbells How’d you like to have more than a ton’s worth of weights in only a two-foot-square area? Impossible? Not with the PowerBlock. Each selectorized dumbbell is the size of a shoebox, making the set ideal for home training. It’s like buying 56 dumbbells but not using up every square foot of floor space in your home to hold them (and just imagine what all those fixed dumbbells would cost). Simply move the pin up or down, and the poundage you want stays on the handle while the other plates stay on the stand. Ingenious and a must for every home trainee—or even if you just like to do an occasional home workout. Try training your arms and shoulders at home with your PowerBlock and an adjustable bench and your other bodyparts at the gym. Or give your weak bodyparts a home-gym blast on the weekend. The PowerBlock comes in three models: The Elite Trainer ($349 plus shipping) goes from five to 50

Each selectorized dumbbell is the size of a shoebox. Simply move the pin up or down, and the poundage you want stays on the handle while the other plates stay on the stand. Ingenious and a must for every home gym. pounds per dumbbell in five-pound increments, the Elite Set 1 ($588 plus shipping) goes from five to 90 per dumbbell, and Elite 2 ($848 plus shipping) goes from five to 130.

The 7-Minute Rotator Cuff Solution Tired of hearing a certain someone whining about sore shoulders or stalled bench press poundages? Giftwrap a copy of this 140-page, large-format book, and watch those whines turn to grins. Shoulder injury is one of the major reasons trainees have to sacrifice gains on many of the most important strength- and massbuilding exercises—from bench presses to chins to pulldowns. With The 7Minute Rotator Cuff Solution you can bulletproof your shoulders or rehab injured ones. The contents

include specific rotator cuff exercises and how to do them; stretching exercises for your pecs, delts, biceps and external rotators to keep you injury free and growing as fast as possible; weight-training exercises to modify or avoid to protect your shoulders; the bodybuilder’s complete injury-prevention routine; and technical info, from detailed biomechanics to pathology. Author Joseph Horrigan is a doctor of chiropractic who owns and operates the Soft Tissue Centers in California; he also pens IRON MAN’s Sportsmedicine column. Coauthor Jerry Robinson, the founder of Health For Life, is a prominent researcher and has written more than 20 books on training. A gift of this book is like the gift of painfree—and power-packed—shoulders. It’s a must-have for every serious weight trainee. $29.95.

Champ-Training DVDs About the only thing more motivating than watching a bodybuilding champion train on a DVD is seeing that champ work out in person. If you’re lucky enough to live near Jay Cutler (Las Vegas) or Ronnie Coleman (Dallas), seeing those giants pumping iron in the flesh is a possibility; if not, their DVDs are the next best thing—and with a DVD you can rewind and freeze-frame important segments to get their techniques down pat, not to mention marvel at their freakazoid development. By the way, none of what’s on these DVDs is staged training footage. You’ll actually see Ronnie Coleman squat-

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With a DVD you can rewind and freeze-frame important segments to get Jay’s and Ronnie’s techniques down pat, not to mention marvel at their freakazoid development. ting more than 800 pounds and legpressing more than a ton. They’re the ultimate stocking stuffers for hardcore bodybuilding fans: Jay Cutler’s “Ripped to Shreds” twoDVD set, $29.95; Ronnie Coleman’s “The Cost of Redemption,” $29.95.

Precontest Bible Speaking of the champs, now you can get the exact details and secrets of how the world’s best bodybuilders get into mind-blowing, contestwinning condition. You’ll see their precontest training and cardio schedules—the workouts, including sets, reps and bodypart splits; precontest diets and supplementation—exact meal-by-meal breakdowns, including food measurements and full supplement programs; and details of what they do during the last week, from food

intake and water manipulation to carb depletion and loading to contest-day meal plans. This largeformat book features the best bodybuilders in the world, including Ronnie Coleman, Dorian Yates, Dexter Jackson, Lee Priest, Mark Dugdale, Victor Martinez, Jay Cutler, Troy Alves and Ahmad Haidar, among others. It goes into each competitor’s finishing touches, providing plenty of motivational quotes and personal insight. It’s almost 500 pages, so wrap this tome tight, and watch the gift getter pump up just from lifting it. Special holiday price: $39.95 (you save $10).

Natural Bodybuilding John Hansen is a two-time Natural Mr. Universe and Mr. Natural Olympia winner, so he knows a few things about building drug-free mass. He’s put all of that knowledge into a large-format book that’s a perfect gift for anybody interested in building more muscle. Hansen goes into detail about sizing up your genetic potential for building

mass and covers training methods, split routines, eating for maximum results, all the best exercises for every bodypart (including large illustrations, perfect for beginners) and preparing for competition (from diets to the mandatory poses). Hansen has been one of IRON MAN’s most popular columnists for years, and IM editor in chief Steve Holman is quoted on the back of the book: “John Hansen is one of the most knowledgeable drug-free bodybuilders on the scene today. His passion for lifting permeates his writing and pumps up the reader with the information and motivation necessary for the best gains possible in the gym.” Amen. $21.95.

“Hansen is one of the most knowledgeable drug-free bodybuilders on the scene today.”

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“Sizzlefest” Here’s a DVD (also available in VHS) that will keep the fires of motivation roaring through the winter. It’s IRON MAN’s hottest of the hot from all of the best-selling Swimsuit Spectacular videos. It’s just about the coolest stocking stuffer any guy could ask for, but keep this one under wraps, as it’s only for the 18and-older set. It’s jam-packed with sensational reedited footage, much of it way too erotic to publish in the magazine. It’s 14 hot, beautiful babes primping and posing in locations from mountains to the sea, wearing almost nothing. Ahmo, Amy, Ashley, Cori, Frostee, Karla, Laura, LeAnna, Linda, Paulina, Rebecca, Tanya, Timea and Tina Jo, uncensored and uninhibited. Wow! Special holiday price: $19.95.

Train, Eat, Grow: The Positions-ofFlexion MuscleTraining Manual This classic is a must-read for all weight trainees. Often referred to as the POF bible, it’s loaded with ammo that all bodybuilders— novice to advanced—can use in

Often referred to as the POF bible, it’s loaded with ammo that all bodybuilders— novice to advanced—can use in packing on impressive new muscle. packing on impressive new muscle. Train, Eat, Grow represents the evolution of information acquired from years of experimentation in the IRON MAN Training & Research Center. With diet and supplement tips, meal-by-meal eating schedules and a full 16-week mass-building master plan, the book has what you need to pack your physique with some serious new mass and cuts. Its 224 pages contain tons of invaluable info, including midrange-, stretch- and

contracted-position exercises for every bodypart and more than 20 complete programs, like the POF Postactivation Routine, the POF Hyercontraction Routine and the POF Compound Aftershock Routine. A bargain at $19.95. The new Critical Mass POF DVD is also available at a special holiday price: $24.95 (you save $10).

X Stack This is the perfect postworkout combo for building serious muscle size fast. After a workout you want fast protein to repair damaged muscle and enough glycogen from fast carbs to refill spent energy stores and spike insulin to enhance supercompensation. That kickstarts the muscle-rebuilding processes. And because your muscles are so receptive at that critical time (the fabled anabolic window) you want to add creatine for ATP regeneration to fuel future muscle contractions and

This is the perfect postworkout combo for building serious size fast.

It’s jam-packed with sensational re-edited footage, much of it way too erotic to publish in the magazine. 152 DECEMBER 2005 \ www.ironmanmagazine.com

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Pay for the e-book with your credit card, download it and burn it to a CD from your computer. That gives you an instant gift in about 15 minutes.

swell muscle cells. Combining RecoverX, a postworkout mix of fast carbs (60 grams) and fast protein (40 grams), with CreaSol titrated creatine (five grams per serving) cranks on the muscle-refueling and mass-building ignition. We call them the X Stack—the exact nutrients your muscles crave for more growth right at that critical window. It’s time to ignite the anabolic surge you deserve for your intense efforts in the gym and make the 20pounds-of-muscle New Year’s resolution come true before summer. With the X Stack you get three three-pound-plus canisters of RecoverX and one bottle of CreaSol (40 servings) all for only $99.95 (that’s a $50 savings off the retail price!).

X-citing E-books What’s cool about these e-books, aside from the rock-solid training info on X Reps they include, is that they provide instant gratification. You go to the Web site, www.X-Rep.com, pay for the ebook with your credit card, download it and burn it to a CD from your computer. That gives you an instant gift in about 15 minutes. Heck, you can even print out the Web page with the cover of the ebook you’re giving, cut it out and put it inside the CD case to make it look customized. Choose from these four bodybuilding best-sellers: The Ultimate Mass Workout— Featuring the X-Rep Muscle-Building Method, $29.95; X-treme Lean—Fat-Burning and Nutrition Guide, $29.95; X-traordinary Abs—Etching a Ripped, Rugged Midsection With X Reps, $19.95; and Beyond X-Rep Muscle Building, $29.95. Merry X-Mas!

E-books available at www.X-Rep.com.

Editor’s note: To order any of the items in this gift guide, call Home Gym Warehouse, (800) 4470008, or visit www .Home-Gym.com. To download the X-Rep e-books, go to www .X-Rep.com. IM www.ironmanmagazine.com \ DECEMBER 2005 153

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Abbreviated

Muscle Training Building More Mass and Strength in 30 Minutes or Less by Christopher Pennington Photography by Michael Neveux

Model: Dan Decker

t’s generally believed that abbreviated training was originally developed for lifters known as hardgainers, a term used to describe people who have difficulty gaining muscle. The biggest reason for their lack of training success, according to many hardgainers, was self-diagnosed bad genetics. That included poor recovery ability. In essence, abbreviated training grew out of that mind-set: that those who had limited recovery abilities and could not tolerate normal bodybuilding split training needed to train differently.

In actuality, someone may have bad genetics but other factors contribute to the situation. For example, we’ve all known people who say they eat and eat and follow a strict training schedule but cannot gain an inch—which they blame on bad genetics. When you hear those stories, however, you need to question whether they’re really true. Are they really eating enough calories and using an effective training program? In those very rare cases when the answer to both questions is yes, the person is a true hardgainer. The problem with the word hardgainer is that it’s relative. Depending on whom you compare yourself to, anyone could be considered a hardgainer. For example, comparing your progress to that of a top bodybuilder would cause you to quickly conclude that you have bad genetics when in fact you’re using an unrealistic yardstick. Top bodybuilders have the absolute best of the best genetics. They also adhere to rigid workout schedules

and are meticulous about their diets. The take-home message is, you should not compare yourself to the pros, period. What’s more, with so many innovative advances in nutrition, supplementation and training information—most of which you can read about in IRON MAN every month—we can not pinpoint the cause of lack of training gains as a deficiency in one of those three areas. If you take a step back and analyze those three factors in your own regimen, you’ll be able to discover where you’re lacking and can start making some improvements. Blaming genetics is a safe, easy excuse. The truth is that it does no good to worry about your genetics. You can’t change them, so you may as well focus on what you can influence, namely how you train and what you eat. When you focus your efforts on what you can change and improve, without getting upset over what you can’t, the gains will come.

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Abbreviated Training for the Hardgainer All that said, don’t throw out the baby with the bathwater. You may not be a true hardgainer, but you can certainly benefit from abbreviated training. In fact, it is an excellent method of putting on size and strength. When used correctly for two to three weeks, this type of training provides a change from a typical bodybuilding routine—a great way of allowing time for supercompensation. Abbreviated training focuses on a limited number of multijoint, or compound, movements, using them for one to two sets of moderate-to-high reps with a heavy weight. The intent is to train the whole body at each workout while keeping the total session short, sometimes as brief as 15 minutes. On average, however, a typical workout will last around 45 minutes. Using high reps and heavy weights requires longer-than-normal rest periods. Anywhere from two to five minutes between sets is common. Longer rest periods are usually reserved for maximalstrength training, but the difficult nature of abbreviated training makes them mandatory to ensure adequate recovery. Normally, you work your upper body first and then your lower body. The reason is that most people will be fried after doing 15 to 20 reps of squats or deadlifts, so you want to save those exercises for the end. Here’s a typical abbreviatedtraining routine:

Model: David Dorsey

Monday Weighted dips 2 x 15-20 Bent-over rows 2 x 15-20 Close-grip bench presses 1 x 15 Standing curls 1 x 15-20 Squats 2 x 20

Thursday Bench presses 2 x 15-20 Close-grip pulldowns 2 x 15-20 Seated dumbbell presses 2 x 15-20 Deadlifts 2 x 20

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Model: Berry Kabov

Perform only one or two sets of moderate-tohigh reps with a heavy weight.

Model: Lee Apperson

Abbreviated training focuses on a limited number of multijoint, or compound, movements.

At first glance the workouts may seem easy, but if you’re using a true 15-rep max, you’ll find that you won’t be capable of much more. The key is that you can’t hold anything back. That 15th or 20th rep should be almost impossible to complete. If it is, then you can’t help but grow! [Editor’s note: On most of the above exercises you can make each set even more intense with X Reps. See “X Files” on page 172 for details.] (continued on page 168) www.ironmanmagazine.com \ DECEMBER 2005 165

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Models: Bolo and David Yeung

More Mass and Strength in 30 Minutes

Abbreviated Muscle Training

Abbreviated Training Revisited

The intent is to train the whole body at each workout.

The reason I discussed the origins and applications of this technique is to help you determine how you might want to use it. Whether you’re a hardgainer, you’re under time constraints or simply want a change in workout stimulus, it’s a good program to try. The above routine uses a common abbreviated workout scheme. Now it’s time to discuss a new variation that you can use in specific situations. I developed this method out of necessity recently, when I fell into a

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Model: Eric Domer

Abbreviated Muscle Training major time crunch, something we’ve all experienced. I had a very limited time in which to work out, and I was under additional work stress that took a toll on my energy reserves. I’m a personal trainer, and business always picks up during the summer. It’s the off-season for many athletes, so they can focus on making some serious strength and size improvements before training camps begin. For me that means more work and more clients but less time for my own training. It was impossible for me to complete my usual workout. Everyone involved in training clients has experienced that paradox: The busier you get helping other people meet their training gains, the less time you have for your own. Here’s the routine I used for a month, and it worked incredibly well. Not only did I maintain my size, but I actually gained strength. That was completely unexpected,

The first few reps of a 15-rep set will seem easy, but the last few will be grueling.

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as I really should have been maintaining or experiencing some slight strength losses.

Monday Bench presses (heavy) Deadlifts (light)

3x5 2 x 10

Thursday Bench presses(light) Deadlifts (heavy)

2 x 10 3x5

If you think about it, those two exercises work just about every

muscle in your body. My objective was to get as complete a workout as possible quickly and using a minimum number of exercises. I achieved both of those goals. On Monday the focus was on heavy benching and maintenance for the deadlift. On Thursday the focus was on heavy deadlifting, with maintenance work on the bench press. Hitting each exercise twice a week provided repetition and intensity variation so I could avoid burnout. I found this workout to be incredibly productive given my time

Model: Aaron Brumfield

Abbreviated Muscle Training

Model: Luke Wood

More Mass and Strength in 30 Minutes

A simple Whether youâ&#x20AC;&#x2122;re a bench presshardgainer, if youâ&#x20AC;&#x2122;re and-deadlift combo routine under time constraints a great quick or simply want a change is workout. in workout stimulus, abbreviated training is an excellent alternative.

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Try an abbreviated-training routine for three weeks, and you may grow as never before.

The key is that you have to work hard. You can’t hold anything back. That 15th or 20th rep should be almost impossible—so you can’t help but grow!

Model: Skip La Cour

Model: Andre Nielsen

constraints. After sharing it with several clients, I’ve found that it works particularly well for people who have heavylabor jobs, such as those in construction. It may not be something you use often, but when you find yourself in a time crunch, give it a shot and see what abbreviated training can do for your strength and your physique. IM

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Photo Illustration by Christian Martinez \ Model: King Kamali

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-Files

Model: Tamer Elshahat

Near the end of a highintensity set, when the highthreshold motor units are activated, you’re recruiting the fast-twitch fibers that have the most potential for growth.

It has to do with the size principle of fiber recruitment. On any given set the low-threshold motor units fire first, the mediums fire second, and the high-threshold motor units go last. Near the end of a set, when the highs are activated, you’re recruiting the fast-twitch fibers that have the most potential for growth. What happens if you stop a set early, before positive failure, the way Pearl liked to train? You reach only a few of those key growth fibers. How do you get at more of them? Simple: You do more sets. On each additional subfailure set you get a slightly altered fiber recruitment pattern, so a few different fast-twitch fibers come into play—in other words, you get a little more growth stimulation. So you do all those extra reps up front just to get at a tiny bit more of the fast-twitch growth fibers. Not very efficient, is it? On the other hand, if you have a low pain threshold or an inadequate nervous system or you just like camping out in the gym so you can train for three hours at a shot, volume-style workouts are the way to go. (A lot of it has to do with personality.) If you’re like us and prefer to trigger mass as quickly as possible (we have jobs, for crying out loud!), you’ll want to take the size principle of fiber recruitment to its logical

conclusion: Train to failure and beyond so you get at as many growth fibers as possible in any one set—and you only have to do a few sets for maximum mass results. Regular IRON MAN readers know that the best way we’ve found so far to supercharge a set is with X Reps. To review,

here’s how the technique works: When you hit failure on a set, you’ve already activated more fast-twitch fibers than you would on a subfailure set; however, you still haven’t pulled in the majority of them. Fatigue and nervous system exhaustion have stopped you short. That’s what muscular failure is—a protective mechanism of Mother Nature. To get past it, you should move to the target muscle’s strongest point on the stroke, the maxforce point, and grind out power partials. The sweet spot, as we like to call it, is usually below the midpoint but not all the way to the

finish position. Repping out with partials there keeps the fast-twitch fibers firing so you get extreme growth stimulation on any one extended set. It’s super mass-training efficiency. With that type of overload you obviously can’t do a lot of sets, but you don’t need to—because you stimulate so many more growth fibers in any one set. It’s the intensity vs. duration argument: If you pace yourself, as if you were running a mile, you can go longer than if you sprint all out for 100 yards. Actually, the pace would be as if you were doing a whole bunch of halfspeed sprints as opposed to a couple of all-out sprints. As we said, pacing yourself over many sets—that is, duration—can work for building more muscle. Pearl and others have proven that, but who has time for all those sets? If you know how to train and have the proper temperament for it, doing only a few all-out sets can work amazingly well. You just have to take some of your sets to failure and beyond

Bill Pearl.

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with X Reps and the new X-hybrid techniques, and you get the muscle-building job done faster and more efficiently (that’s why we say a set with X Reps provides two to four times as much growth power as a standard set). X Reps worked some mass-building magic for us in only one month the first time we tried them (see Jonathan’s before and after shots on page 177)—and we didn’t use steroids. In fact, training with excessive sets, too many that are close to positive failure, may be the very reason

-Files

Phase in Huge Gains As we’ve said, it’s usually your nervous system that craps out first on an eight-rep set to positive failure, and that occurs right when key fast-twitch fibers are beginning to get into the action. In other words, one set to positive failure doesn’t

Too much volume and/or too much intensity can burn you out. Phase training is the way to keep overtraining at bay.

Model: Steve Mcleod

so many bodybuilders have to resort to steroids—they need the drugs to help them recover from all that stress and overwork. Without them they’d burn out quickly. When you look at it from that perspective, you see that shorter, X-Rep-style workouts are the motivated drugfree bodybuilder’s best route to maximum mass. Try them, and see for yourself. Even with shorter, X-Rep-style workouts, however, you have to ramp down the intensity on a regular basis to keep gains coming at a furious pace. Let us explain.

get the job done no matter how hard you push. That’s why so many bodybuilders do set after set—to get at a few more of those key fibers as the volume mounts—but it’s extremely inefficient. If you add X-Rep power partials to a few sets, however, you leapfrog

the gain-sapping nervous system exhaustion, forcing more key fast-twitch recruitment. When you do X Reps, one set has the power of many, so you can significantly reduce your workout time, leaving much more energy for growth. (By the way, X Reps also

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-Files have implications for growth hormone surge as well as ties to hyperplasia, or fiber splitting, which we explain at www .X-Rep.com.) Notwithstanding the benefits, there’s a caveat to using such a powerful mass-building technique: cumulative nervous system drain. Sure, training beyond positive failure with X Reps is a faster, more efficient route to muscle mass than doing excessive sets, but you’re tossing around dynamite. You want to avoid the gain-killing explosion that can be set off if you abuse X Reps’ power. Basically, if you use the technique on too many sets and/or for too many months at a time without a break, you could spin into an overtraining downward spiral (yes,

the same overtraining spiral that occurs with volume training). Don’t let that happen. A good rule of thumb is to back off for a week after six to eight weeks of X-Rep workouts. You can use the same weights on all of your exercises; simply stop just short of failure on all work sets—and, obviously, no X Reps allowed. That will give your nervous system a chance to regenerate because the stress is reduced. Some trainees may even want to take four to six days off from the gym—yep, a complete layoff. (That’s very hard for the extremely motivated to do, but it may be necessary if the massbuilding process is going to continue.) If you keep hammering away without a break, you’ll eventually burn out. What does that mean?

Motivation can be a double-edged sword. Yes, you have to train hard, but you also have to fight the urge to keep pushing to the limit continuously. Periodic mediumintensity phases are a must.

Your muscle gains will stop dead in their tracks, and your size may even start to regress. Once that happens, it’s a deep hole to try to dig out of. Of course, the high-set approach also puts you in that peril. Doing so many sets takes a severe toll on your nervous system as well (unless you’re really lazy and just going through the motions or you’re on steroids), so no matter which approach you use, phase in a lowintensity, low-set week for the best gains possible. You won’t lose any size and strength, and you’ll probably come back bigger and stronger every time. We use that approach when we train for our annual photo shoot. Last year, during our X-Rep experiment, we hammered hard on our reduced-volume X-Rep program [listed in The Ultimate Mass Workout e-book] for five weeks. Then we backed off five days before our shoot, coasting in the gym so our muscles could supercompensate from the fiber-firing sessions. It worked. Our physiques looked better than ever thanks to short, power-packed X-Rep workouts followed by a brief phase of lowerintensity supercompensation. This year we honed our system even more, ramping up the intensity with new X-Rep hybrid techniques like X/Pause, X-centric training, Double-X Overload and X Fades and then backing off about six days before the shoot. The result: We put on even more muscle with a harder, more shredded look. We ended up about 10 pounds heavier and just as ripped (some of our new photos are posted at www .Beyond-X.com). True, you have to train hard, but you’ve also gotta fight the urge to keep pushing to the limit continuously. Believe us, it works, big time. Try it, and then just set your phaser on “grow.”

Model: Marvin Montoya

Editor’s note: The above is adapted from material published in the IM e-zine. You can get an issue delivered to your e-mail box every week free: Visit www.X-Rep.com and click on X-Files. Go to any of the past installments, and click on the subscription link at the bottom. IM

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Heavy Duty

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Heavy Duty H

Heavy Duty

Heavy Duty Mozeé

The Art of Enhancing Muscular Definition

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Heavy Duty Knowing Where You Stand According to Mike, the first thing an inexperienced competitor must learn is how to assess his condition so that he has sufficient time to make the changes in training and diet necessary for peaking. The length of time you require to prepare for a competition will hinge largely on your bodyfat levels. As Mike once put it, “The leaner you are when you begin preparing for a

contest, the less time you’ll need. There are several ways in which you can learn how much of your body is fat; however, the best and most accurate ones are rather expensive.” At the time Mike was competing, the most common means of assessing body composition was the skinpinch caliper measurement. Mike knew of a better, more accurate method from his physiology training, however, and opted for hydrostatic, or underwater, weighing.

Here’s how he described the method: “Hydrostatic weighing involves being weighed both in the normal manner and underwater. Because muscle is more dense than water, a bodybuilder’s lean body mass, or muscle, will sink and be weighed. Fat, which is less dense than water, will float and not be counted. Using standardized mathematical calculations, the difference between your normal weight and underwater weight will tell you how much of your body is made up of fat and how much is lean muscle tissue. Hydrostatic weighing tanks can usually be found on college campuses (in exercise physiology labs) and, increasingly, at commercial establishments that perform physiological tests.” Today, one has many choices in determining body composition, including institutions such as Body Comp Weight Analysis Center, which features the “Bod Pod.” That determines body composition based on air displacement. The testing procedure is quick (less than five minutes) and accurate to plus or minus 2 percent, which puts its accuracy on a par with underwater weighing. Still, the skin-pinch caliper method is popular. In Mike’s words: “The skin-pinch caliper method is much simpler but not always as accurate. The procedure involves measuring the thickness of skin folds at various points of the body, usually the biceps, triceps and lower back. By comparing these values to a standardized chart, bodyfat levels can be determined. Calipers can be found in some pharmacies and all medical-supply stores.” If you know how many pounds of fat you need to lose, you can calculate how long it will take to reach a highly defined condition, which for bodybuilding purposes would be in the neighborhood of 3 to 6 percent. Of course, the simplest and least expensive method of assessing physical condition is to merely look in the mirror—a method that Mike also recommended: “Are your chest muscles clearly delineated around the edges, giving

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Heavy Duty

right up until the day of the contest and cut your calories to a belowmaintenance level to lose bodyfat. As you gain muscle, your metabolism goes up, and you burn more calories over a greater period of time. If you need to lose bodyfat more quickly, however, you might need to include aerobic activity to hasten the process. And while it’s true that increased levels of physical activity burn more calories and lead to faster weight loss, using your pecs a squared-off look? Can you grab fat in the nipple area, or is the skin tight and close to the muscle? What about the area around your navel? Does it jiggle, or is it tight, with no visible roll of fat? One area that provides an excellent indication of your overall condition is the lower back, right above the hips on either side of your spine. If you can grab an inch or more of fat in that area, you’ll probably need up to 10 weeks of rigid dieting to get ripped.” Before a competition Mike would frequently pinch the skin around his navel to see if it was thinning out. If it was, and his muscle size and strength levels were intact, he knew it was okay to continue what he’d been doing. If not, he’d make the necessary adjustments in diet and/or aerobic activity. According to Mike: “Five or six weeks should be the minimum length of time allocated for contest prep, while anything more than 10 to 12 weeks becomes too taxing on both mind and body. Look at fat loss logically: Even on the most severe diet the maximum amount of fat you can possibly lose in one week is three pounds. At that rate you’d lose 18 pounds in six weeks, allowing no time for error or backsliding. Losing two pounds of fat a week is a more realistic goal, and it reduces the probability of losing muscle mass. If you try to lose fat too fast, you’ll inevitably burn some muscle for energy.”

weight training simply to burn calories isn’t a good idea. The reason is that oxygen must be present for fat to be metabolized for energy. The demands for energy imposed by anaerobic activity—such as weight training or sprinting—are so great and immediate that oxygen can’t be supplied rapidly enough to metabolize fat for that energy. Only the sugar stored within a muscle— called glycogen—can be metabolized in the absence of oxygen.

Physical Activity and Bodyfat Loss There are two methods of effectively losing bodyfat while retaining muscle mass. The first is to build muscle with high-intensity training www.ironmanmagazine.com \ DECEMBER 2005 183

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Heavy Duty

According to Mike: “The best formula when preparing for a contest includes weight workouts that progressively decline in intensity the last two weeks prior to a show and aerobic activity that increases in duration and frequency over the final four to six weeks. At the start of your contest preparation period your weight training sessions should be very intense. As a result, your aerobic activity should be of relatively short duration; bicycle riding six to 10 miles at a slow-to-moderate pace once or twice a week, combined or alternated with jogging 1 1/2 to two miles, will be enough. “As the contest approaches, ridding your body of fat becomes the ever-increasing concern. Then the intensity of your training should decrease somewhat, while the duration of the aerobic, or fat-burning, activity increases. I would suggest cycling at least twice a week for 30 to 45 minutes and running up to three or more miles two additional times during the week on days you don’t do aerobic cycling. I prefer running to cycling because it burns calories more quickly, but you may prefer cycling, as it is less traumatic to the knee and ankle joints. Jogging a mile burns 100 to 120 calories, or roughly 15 calories per minute, while cycling at a moderate pace (approximately eight to 13 miles per hour) burns about eight calories per minute.” Mike advised that one’s aerobic training should be performed at what he termed a “relaxed pace.” If you’re gasping for breath during your aerobic exercise, you’re increasing the proportion of sugar Calipers can help you with fat-loss goals.

being burned for fuel and decreasing the use of bodyfat. “If you can’t talk easily while jogging or cycling, you’re working too intensely,” Mike once said. “Perform your aerobics at a ‘conversational’ pace, and you’ll be using up to 90 percent stored fat as fuel.” Of course, diet is just as important as increased activity in getting your bodyfat levels down. It doesn’t matter how active you are, if you continue to take in more calories than you burn off through activity, you’ll be unable to lose fat. Mike advised that the safest and most effective approach to dieting to lose bodyfat for a contest is to maintain a diet that’s lower in calories. A well-balanced diet is composed of 60 percent carbohydrates, 25 percent proteins and 15 percent fats, with the foods derived from the four basic food groups—meats, fruits and vegetables, dairy products and grains and cereals. Remember, as long as you take in fewer calories than you need to meet metabolic and physical activity energy requirements, you’ll lose fat. If you require 3,000 calories a day to maintain your weight and all of a sudden you reduce that to 2,000 calories, you’ll lose fat. There is no magic fat-loss product. All supplements are derived from foodstuffs (rather than drugs), which are derived from the three macronutrients—protein, carbohydrate and fat—all of which contain calories. Eating too many calories results in the creation of fat on your body—and too many protein calories will make you just as fat as too many calories derived from carbohydrates or fats. As Mike once said, “A calorie is a calorie, no matter what the source.”

How to Lose Fat To lose fat, Mike advised simply reducing your calories to a lower daily figure: “Don’t be too drastic at the start. Begin by cutting 500 calories per day. As each week passes, reduce your food consumption by perhaps 200 more calories per day. The gradual reduction, coupled with progressively increased aerobic activity, will inevitably result in

Running is a more efficient fat burner than riding an exercise bike.

reaching peak shape on contest day—if you’ve properly assessed your initial physical condition and given yourself enough time to cut up. Eat a well-balanced, reducedcalorie diet, and you’ll get ripped. An occasional ice cream cone or piece of cake won’t hurt, as long as you maintain a daily calorie intake below your personal maintenance levels.” Mike advised bodybuilders who wanted to lose bodyfat and maintain muscle at the same time to continue to train as usual, in Heavy Duty high-intensity style—that is, no more than one workout every four to seven days, no more than one to two sets per bodypart and employing high-intensity principles such as preexhaust and forced and negative reps. As your energy input has been lowered, however, your overall energy levels—and hence your ability to generate high-intensity muscular contractions—will diminish accordingly. Editor’s note: For a complete presentation of Mike Mentzer’s Heavy Duty training system, consult his books Heavy Duty II and High Intensity Training the Mike Mentzer Way and the newest book, The Wisdom of Mike Mentzer, all of which are available through the ad on page 239 of this issue, from Home Gym Warehouse, (800) 4470008, or by visiting Mentzer’s official Web site, www.mikementzer.com. John Little is available for phone consultation on Mike Mentzer’s Heavy Duty training system. For rates and information, contact Joanne Sharkey at (310) 316-4519 or at www.mikementzer.com, or see the ad mentioned above. Article copyright © 2005, John Little. All rights reserved. Mike Mentzer quotations provided courtesy of Joanne Sharkey and used with permission. IM

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Magnus

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Magnus Samuelsson bad-guy persona, Magnus is not among the macho posturers: “Being rude is not the way to get the world to treat you better,” he says with a laugh. “There is no reason to be arrogant. “You don’t have to act tough,” he adds. “You have to be tough, and it’s a difference. It’s easier to try to act tough, but it’s more important to be tough when it really matters. When you’re not competing, you should be as nice as you want everybody else to be to you.” Magnus’ biological furnace burns about 8,500 calories a day. As you might guess, he takes in a lot of food, in addition to gainertype drinks, and it includes two basic meat-and-potatoes meals, which are his favorite. Even though he grew up on a dairy farm and there’s a classic link between drinking milk and building muscle, Magnus claims he’s not a big milk drinker, although he consumes about a liter of yogurt with breakfast and drinks about a liter of milk with his meals. Training is where you pay your dues, and Magnus began training at home as a teenager with his

Years ago stellar arm wrestler John Brzenk explained to me that the person most likely to get his arm broken in an arm-wrestling match is the guy who lifts weights but doesn’t arm wrestle and who’s put against an experienced arm wrestler. Combine that with bad luck and/or imperfect refereeing, and the next sound you’d hear would be something like snapping a drumstick off a chicken. Magnus was paired against nearly sevenfoot Nathan Jones, a lifter but not an arm wrestler, and the script John Brzenk had described rolled out to the letter. Okay, it wasn’t exactly the kind of World’s Strongest Man debut that Samuelsson had wanted, but at least everybody knew who he was, and from that point forward his strongman career took off. While some guys on the fringe of the strength world like to adopt a

Above: Samuelsson takes the nearly 400pound Husafell stone for a stroll across the desert at the ’97 World’s Strongest Man contest. Right: One of Magnus’ nicknames is the Stone King. He usually wins that event in any contest he enters.

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Magnus Samuelsson brother after school and after all his farm chores were done. “I am a workaholic in the gym,” Magnus says. “That’s my problem, and I have to tell myself not to train too much. This is the most common mistake—training too much.” As a result, in the last year and a half Magnus has been moving toward shorter workouts. He doesn’t make a big deal about it, but because he is a clean athlete, it’s especially important that he avoid overtraining. Magnus’ preferred workout schedule is two days on, one off.

Day 1: Chest and Triceps Chest 1) Bench presses: four or five sets, with the last set an absolute max for five reps—or he does five singles. Magnus benches around 600 pounds, touch and go, without a bench press shirt, and he may finish off a bench workout by banging out 20 reps with 150 or 160 kilograms (330 or 353 pounds). 2) Incline presses: doubles or triples to failure. 3) Incline dumbbell presses: one or two sets of 15 to 20 reps. He alternates bench presses and incline-bench presses from week to week. Triceps 1) Pushdowns: 1 x 15, 1 x 10 2) Dumbbell overhead extensions: pyramiding up but always using very strict form and being particularly careful not to bounce at the bottom.

You can see why it’s said that Samuelsson’s arms are bigger and stronger than most men’s legs. Check out the size of those guns.

Day 2: Legs Front squats: Magnus says, “This is the key for practical strength in strongman events— from Conan’s wheel to the truck pull; I do doubles or triples to failure and always squat down to the absolute bottom.” Leg presses: either three sets of five to six reps or one set of about 10 to 12 reps that is absolutely all out (“I see stars”). Magnus prefers the latter, and he says he makes a contest out of it, trying to beat whatever he did in the previous workout. www.ironmanmagazine.com \ DECEMBER 2005 191

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Magnus Samuelsson Day 3: Rest Day 4: Shoulders and Biceps Biceps: “Biceps have always been my strength,” Magnus says, and when you’re talking about 23inch arms, you know that he isn’t kidding. 1) Straight-bar curls: 15 reps (60 kilos, or 132 pounds); 10 reps (100 kilos, or 220 pounds); 10 reps (100 kilos); 15 reps (80 kilos, or 176 pounds)—“just enough weight for the muscle to get the message,” says Magnus. In terms of style, he says he doesn’t do superstrict curls but isn’t really loose or cheating with them either. 2) Dumbbell curls: nothing unusual as far as style is concerned. He starts with his palms facing his

sides and ends with them facing upward. Magnus starts at one end of the rack, going for eight to 10 reps, and if he hits eight reps, his reward is to move up to the next weight. Shoulders 1) Power cleans and push presses/jerks: on alternate weeks he does push presses from the rack

instead. For aspiring strongmen, Magnus advises doing “everything standing—you must be comfortable standing.” Sometimes he does cleans from the hang (the bar isn’t lowered all the way to the ground); when it gets down to about knee height, Magnus starts the next rep of the power cleans.

Mangus took a crack at the worldfamous and fully fearsome No. 4 Captains of Crush gripper. Now, that’s a powerful grip—and it was just after he’d finished the ’04 Strongest Man contest.

None of the cleans are done with the polished technique of a competitive weightlifter: Magnus just rips the bar off the floor with a mighty one-pull effort! 2) Standing dumbbell presses: three to four sets of 10 to 15 reps.

Day 5: Back 1) Deadlifts: the main exercise. Magnus alternates between a heavy week and a light week. Heavy deadlifts follow the workouts when he does push presses for shoulders, and lighter deadlifts follow the workouts when he does power cleans and push presses/jerks for shoulders. 2) Seated rows or chins. 3) Bent-over rows.

Grip Training Magnus does it on leg and back days, and it consists of three movements: 1) Grippers: He warms up with the No. 2 Captains of Crush gripper 192 DECEMBER 2005 \ www.ironmanmagazine.com

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Magnus Samuelsson and then moves to the No. 3. When he’s feeling strong, he goes on to the No. 4. Magnus is one of five men in the world who have officially closed the No. 4 Captains of Crush gripper and at this writing is thought to be the only man in the world capable of closing the gripper starting with the handles spread wide enough to let a credit card fit between them, rather than using “a deep set” to start. 2) Wrist roller: He uses the sleeve on an Olympic bar as a wrist roller and does three sets. 3) Finger curls with a straight bar: Standing with his arms hanging straight down, Magnus lets the bar roll down to the tips of his fingers. Then he curls it back up, using just his finger strength. Magnus says he “used to train loads of grip” in his arm-wrestling days, and his hand strength is something that makes people gasp in amazement. At the 1998 World

Strongman Team Event (in Hardenberg, Netherlands), Magnus said, “Hey, Randy, watch this.” Click, click—Magnus tapped the handles on a No. 3 Captains of Crush gripper, both right-handed and lefthanded, as easily as if they were plastic castanets, and at the 2004 World’s Strongest Man contest, Magnus’ brother Torbjorn told me that closing the No. 4 Captains of Crush gripper has become a regular thing for Magnus—an amazing statement about his hand strength. Magnus is also a past world-record holder on the Rolling Thunder (a popular test of hand strength), and he seems capable of resetting the world record almost at will. Sometimes it’s easy to think that the importance of a positive mental outlook is the stuff only of fairy tales or pencil-necked armchair experts, but listen to what this 330pound 1998 World’s Strongest Man winner says:

“You need to have this belief that you can succeed, that nothing is impossible. You need to have this belief in yourself, that if you just do your best, then you can win. You must believe that you have this gift, that you can beat everybody if you just do your best.” Looking at Magnus Samuelsson, you can see that he must have, and it must be true, because he did. Editor’s note: Randall J. Strossen, Ph.D., author of five books and more than 200 articles, is the founder and president of IronMind Enterprises, Inc., known worldwide for products that are designed for and used by the strongest people on earth. You can see the full range of IronMind products, including Magnus Samuelsson’s two DVDs, “Swedish Power!” and “The World’s Strongest Arms,” in IronMind’s online store. For details visit www.ironmind.com or call (530) 265-6725. IM

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1x+1y=11z 200 DECEMBER 2005 \ www.ironmanmagazine.com

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Positioning Positioning

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Set Up to Size Up

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by Eric Broser

Photography by Michael Neveux

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Model: Peter Putman

lthough I pride myself on having a balanced physique, I’d have to say that my pecs are my standout bodypart. In the off-season I generally wear a size 54 jacket, but the waist of my pants is only 34. My jacket size is mostly due to the mass and thickness of my chest more than anything else (which makes me wonder what size jacket Ronnie Coleman or Marcus Ruhl must wear—Wow!). Whenever people see me with my shirt off, their questions and comments are mostly in regards to my pecs: “How much do you bench?” “How do you find shirts?” “Wow, your chest is bigger than my wife’s—and she has implants!” But I digress. The interesting thing about the fact that my chest is now my best bodypart is that when I started training, it was probably my worst. While I weighed a paltry 125 pounds at a height of 5’11” when I touched a barbell for the first time, you could still see some muscular development in my arms, shoulders and back. My chest, however, was flat. I looked like an ironing board with nipples.

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Positioning for Pecs

Set Up to Size Up

Smith-Machine Incline Presses

When I started, I looked like an ironing board with nipples. So how did I get my chest to go from minuscule to massive, pathetic to powerful? It’s all about positioning.

So how did I get my chest to go from minuscule to massive, tiny to titanic, pathetic to powerful? Did I have a secret exercise taught to me by aliens from the planet Schwarzeneggeron? Nope. I just did the basics—like bench presses, incline presses, flyes, dips and pullovers. Did I have access to an experimental protein powder developed by Eastern-bloc scientists that causes site-specific protein synthesis in the pecs’ fast-twitch fibers?

Nope. I used the same old whey, casein and egg powders that everyone else uses. The secret? It’s all about positioning. Let me illustrate by telling you about a friend I used to train with years ago. Every time we went through an intense chest workout, doing the same exercises, sets and reps, he’d say that his shoulders and triceps had gotten a tremendous pump but that his chest felt as if it

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Model: Michael Ryan

A close grip can stress the inner-pecs more, but it also brings in the triceps. Correct torso positioning can shift more emphasis to your chest.

had hardly been worked. Within the next day or two he would again complain that he was sore as could be in his front delts and inner triceps but felt nothing in his pecs. With me it was the exact opposite. My chest always got incredibly pumped and sore from training it, while my shoulders and triceps seemed barely touched. Over the years that we trained together, my chest continued to grow and grow, while his never

changed much; however, his shoulders and triceps developed quite nicely. The strange thing about my friend’s pec dilemma was that he trained with great focus and concentration, used very strict form and progressed very regularly in terms of weight lifted on each of his chest exercises. He and I eventually chalked it up to genetics. We felt that he simply did not have the genetic capacity to build a thick, massive chest. Then one day, when we were nearing a competition we were both preparing for, just for the fun of it, we decided to videotape a chest-training session. We did bench presses, incline dumbbell presses, flat flyes and cable crossovers. We did a pretty complete job of taping all of the exercises from a variety of angles and heights. Later on, when we were watching the tape, I noticed something interesting in the way he was performing his exercises—something I’d never really noticed when I was acting as his spotter. On every movement, as he reached the top of the rep, his shoulders were much higher than his pecs. That shoulder-lifted position was making his chest basically concave at the point of contraction. In addition, he was locking out very hard at the top, but you could see that he was doing it by flexing his triceps, not his pecs. When I examined my own form, I could see that my rib cage remained high throughout a set, while my shoulders stayed down, pressed into the bench. My friend was effectively turning his pec exercises into shoulder and triceps exercises, while I was optimally stressing my chest. That’s what I mean when I say positioning with regard to chest training. As soon as I pointed out his form flaws, my friend set out to correct them. During his first chest workout done with improved body positioning, he could feel a pump and burn in his chest as never before. He also started getting sore pecs, which was a first. Within a few months his chest was taking on new fullness and shape and beginning to come up to his excellent delts and arms.

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Positioning for Pecs

Set Up to Size Up

Smith-Machine Bench Presses

Always arch your lower back slightly and raise your ribcage up high.

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Positioning for Pecs If you feel that your pecs are lagging behind, I urge you to have someone with a good eye watch you train chest. Every day at the gym I see dozens of people committing the same form flaws that my friend made. They just don’t understand that it takes more than simply lying on a bench, unracking a bar and pushing it from point A to point B. Each chest exercise— bench press, incline press, dip, flye or crossover—must actually begin before you even move the weight. Here’s how to properly position yourself for pec mass:

During his first chest workout done with improved positioning, he could feel a pump and burn in his chest as never before.

Model: Lee Apperson

Model: Michael Ryan

1) Lie back on the bench, and set your feet firmly on the floor. 2) Arch your lower back slightly. 3) Raise your ribcage up high. 4) Squeeze your shoulder blades together. 5) Pull your shoulders downward and push them into the bench.

Decline Flyes www.ironmanmagazine.com \ DECEMBER 2005 205

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Positioning for Pecs

Incline Flyes

Set Up to Size Up

This superset is a great upper-pec builder. Most trainees donâ&#x20AC;&#x2122;t realize that pullovers involve the upper chest.

Dumbbell Pullovers

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Model: Jay Cutler

Those same directions apply to dips and crossovers as well as seated press and flye machines. (The part about lying back does not apply to the machine exercises, but you do want to plant your feet firmly on the floor.) Now youâ&#x20AC;&#x2122;re in position to achieve maximum pectoral recruitment with far less delt and triceps interference. The

Set Up to Size Up

Model: Jay Cutler

Positioning for Pecs

key, however, is to keep your body in that position throughout the set. Itâ&#x20AC;&#x2122;s not enough to start in the proper position and then slowly break back into bad habits as the set progresses. You must learn to lock your body and stay there. Trust me when I tell you that if youâ&#x20AC;&#x2122;re not used to performing

Decline Bench Presses

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Model: Berry Kabov

Positioning for Pecs

Set Up to Size Up

Cable Crossovers your chest exercises in this manner, it will feel awfully strange at first, and you probably won’t be able to use your normal weights; however, with time you’ll get used to this pec-pounding position, and it will become second nature. Eventually, you’ll work up to the poundage you were using previously. The greatest reward, however, will be the new growth you’ll begin to see in your chest. Apply these pec-positioning steps to the following chest routines—but don’t be too upset if that tux hanging in your closet never fits again.

Upper-Pec Pounder Incline dumbbell presses 3 x 6-8 Smith-machine bench presses to neck 3 x 8-12 Superset Incline flyes 2 x 8-10 Dumbbell pullovers 2 x 8-10

Middle-Pec Mauler Narrow-grip bench presses 3 x 6-8 Smith-machine narrow-grip incline presses 3 x 8-12 Superset Flat-bench cable flyes 2 x 8-10 Pec deck flyes 2 x 8-10

Lower-Pec Pumper Decline-bench presses Decline flyes Superset Cable crossovers Dips

3 x 6-8 3 x 8-12 2 x 8-10 2 x 8-10

Remember, those same positioning directions apply to dips and crossovers as well as seated press and flye machines.

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Positioning for Pecs

Editorâ&#x20AC;&#x2122;s note: For individualized programs, online personal training, nutritional guidance or contestprep coaching, contact Eric Broser at bodyfx2@aol.com. IM

Model: Cesar Martinez

The shoulderlifted position was making his chest basically concave at the point of contraction. In addition, he was locking out very hard at the topâ&#x20AC;&#x201D;not good for maximum pec stimulation.

Close-Grip Bench Presses www.ironmanmagazine.com \ DECEMBER 2005 211

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6KUHGGHG %HHI

How Jay Cutler Puts His Muscles Through the Meat Grinder for Massive Results by Steve Holman

f you’re a bodybuilder struggling to put on more muscle, you no doubt look to the biggest bodies in the business for answers. Guys like Ronnie Coleman and Jay Cutler just have to know something the rest of us don’t—because they’re eye-ball-popping huge! Is it genetics? Is it pharmaceutical enhancement? Is it sheer willpower? Yes, to a degree, on all of those counts, but if you watch them train, you’ll notice something more—a big part of their secret to extreme muscle size. It’s something you can start using immediately to make your workouts three, four or five times more

productive at packing on mass. Both Coleman and Cutler use a lot of semistretched-position overload and partial reps. Each has a slightly different style, but you can bet your biceps they’ve discovered how to hit their muscles with the precise stress that triggers tremendous increases in hypertrophy— and maybe even fiber splitting—and you’re about to read exactly how Cutler does it, as documented by Mitsuru Okabe on the “Ripped to Shreds” two-disc DVD set. Thanks to Mits, we can watch the best bodybuilders train, analyze what they do and come up with

ways to jack up the effectiveness of our own workouts. Let’s uncover some of Cutler’s mega-mass secrets.

:RUNRXW Quads. Jay starts by warming up on an exercise bike for 15 minutes and then it’s on to Smith-machine squats. He does two sets of light nonlock squats, going deep—and the vascularity materializes almost immediately, streaking down his quads like surgical tubing. Why a nonlock style? Occlusion. Blocking blood flow to the target muscle during a set chokes off oxygen and

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nutrients so that there’s an emergency rush of blood into the muscle immediately after the set. That does great things for warming up the muscle, not to mention getting the muscle to grow when it’s combined with heavier weights on work sets. After three progressively heavier warmup sets that include lots of occlusion, Jay does a concentrated, deep set with three 45s on each side of the bar for nine reps. Going below parallel is a must because it attacks the semistretched position, the quads’ max-force-generation point (you’ll see a lot of this throughout Cutler’s routine; Coleman does the same thing). Then he adds more weight for the money set, which is actually a brutal drop set. He does eight reps, reduces the weight, does three reps, reduces the weight again and does four reps. It’s a wicked extended set! Next up is leg presses. Jay does a 13-rep nonlock warmup set, then adds weight for 10 reps. He rests, then adds weight again for six reps, but on that set he pauses for a few seconds at lockout after rep six before blasting out three more nonlock reps. You can see his outer quads twitching from the overload during that interesting rest/pause technique. Now it’s back to the Smith machine for front squats. He does a semiheavy warmup with 225 for five nonlock reps, pauses for a few seconds at lockout and then does about four more nonlock reps. Apparently, occlusion on the warmup is mandatory. After that he stacks on more weight and does six reps nonlock style, racks it, reduces the weight and immediately does four nonlock reps. Once again, every rep is d-e-e-p. Any mortal would be done after all of that, but Cutler moves to an open area of the gym and does walking lunges. He does stints of eights in the beginning, and it’s a nonlock style once again—he stays low, maintaining a crouched squatting position as he moves forward. It’s that semistretched-position overload again. For his last set he does 10 reps, stands up and pauses, then does three more reps, stands up and pauses, and then finishes with three more reps. From the look www.ironmanmagazine.com \ DECEMBER 2005 215

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to just out of the start, stretch position, pulses for one or two explosive partials, or X Reps, then drives up through the full stroke again. Cutler does that on almost every exercise, so I’ll designate that with a hyphen (-) between rep numbers. For example, on his first hamstring exercise, leg On lower-ab work he moves his curls, his first work set is legs past the plane of the 4-3-3-2. That means four bench for stretch work. continuous reps, semistretch-overload X Reps, then three continuous reps, more semistretched-position X Reps and so on. Hamstrings. He starts with leg curls, even using the semistretchedpoint-overload technique on the warmup set: 1 x 8-6-3. His work sets are 1 x 4-3-3-2, 1 x 51-1-1-1 and 1 x 4-3-1-1. He employs the technique rather randomly, on Jay’s face you can tell it’s a punbut the point is that he uses it often ishing movement, although the for extreme muscle-growth stimuweight is relatively light. lation. He finishes quads with leg extenHe then moves to seated leg sions, and this is the first time we curls, two sets of 10 with various see shades of the hitch technique pauses in the semistretched posithat Ronnie Coleman uses on tion for partials. From there he goes shrugs. Here’s how Cutler uses it: to the dumbbell rack and does stiffAfter one warmup set of 13 reps, legged deadlifts, although his legs with partial hitches at the bottom, are not even close to straight (see semistretched position of every the photo on page 215). He does rep—a.k.a. X Reps—he jacks up the two sets of 10 again with various weight for his first work set. He semistretched-position overload does a few continuous reps, then partials near the bottom on most the hitch technique begins. He reps. It’s the same protocol for pauses near the bottom, standing one-leg leg curls—two sets semistretched point—that’s right, of 10. the bottom, not the top—and does Adductors. You don’t see many one to three short partial explobig men using the adductor masions before driving through for chine, but Jay Cutler is a stickler for another full rep. After he does 12 details. His sets are 1 x 6-5-5-3; 1 x full reps, he immediately reduces 7-2-2-2; and 1 x 4-1-1-1-1, reduce the weight and does six reps, every the poundage and 1 x 4-1-1. one with the semistretched hitch Abs. He blasts out three sets of near the bottom of the stroke. He 18 reps on crunches, some interrests and then does a second drop spersed with semistretched-point set interspersed with that imporpartials. Then he stays on the floor, tant semistretched-overload techrolls onto one side and squeezes nique. out oblique/serratus crunches, two To clarify, the semistretchedsets of 12 reps. overload technique is a drive to the Now it gets interesting. He moves top of the stroke, and then he lowers to an Icarian kneeup bench, on

which you support your weight on your forearms in an upright position; however, this bench is angled back. Why? At the bottom of each leg lift or kneeup you can allow your legs to move down past the plane of your torso in order to hit the rectus abdominis’ stretch position. Cutler uses the familiar semistretched-point overload technique as follows: 1 x 5-4-1, 1 x 5-3-1, 1 x 6-2-1-1. Between his second and third sets he peels off his shirt for some impromptu posing, and it’s an oh-my-God display of vascularity, striations and hugeness that’s absolutely mind-boggling!

:RUNRXW Calves. Jay begins with a warmup set on the standing calf machine for 16 reps, and on almost every one he does a partial-hitch near the bottom of the rep—almost like a double bounce but with control. Then he does three progressively heavier sets—1 x 6-2-2-2; 1 x 5-2-2-1-1; 1 x 4-2-2-1—rests six seconds, then pushes out three more reps. Note that he uses a rest/pause on that third work set to extend it. He does a final set of 1 x 5-3-1-1 (remember, the hyphens designate X Reps embedded in the set). Now it’s on to seated calf raises: 1 x 7-4-2-1. He adds weight and does 1 x 6-3-1-1-1, rests six seconds and then does five reps with X Reps on each. His final set is 1 x 6-1-1-1-1-1, and then he reduces the weight and does 2-1-1-1. Chest. Cutler begins his pec work on an incline-flye machine, the type with the roller pads at the crook of each elbow. He does 1 x 42-2-1-1-1, adds weight and does 1 x 4-1-1-1-1, adds weight and does 1 x 3-1-1-1. On that last set he pumps out about three X-Rep partials at the end of the last rep. Dumbbell bench presses are next on his agenda. It’s really an awesome sight when he lies back with massive dumbbells in his hands and uses the semistretched-overload tactic at the bottom of so many reps. It looks dangerous, but at least with dumbbells he can jettison them if he gets in trouble. He does 1 x 6-2-1, adds weight and does 1 x 4-

216 DECEMBER 2005 \ www.ironmanmagazine.com

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Jay uses a doublestretch technique on most of his exercises between reps or groups of reps. Is he triggering a fiber-splitting effect?

He almost never holds contractions, instead focusing on the semistretched position.

2-1, adds weight and does 1 x 5-1-1-1. Now he goes back to upperchest work with Smith-machine incline presses, working all reps through the bottom two-thirds of the stroke only (semistretched-point emphasis). Yes, he still employs the XRep-style pulses between reps or groups of reps. First he pumps out a warmup set of 225 x 4-1-1-1. He adds weight—three 45s on each side—cranks out 1 x 4-1-1, pauses at the top lockout for a few seconds and does two reps. Now comes the money set: He reps 315 x 4-1-1, reduces the weight for 225 x 3-1-1, rests for six seconds, then does 225 x 21. Whew! Pec check: They’re thick, pumped and striated! For cable crossovers Cutler does 1 x 7-1-1-1 on his first set. Then he adds weight and does 1 x 4-1-1-1-1, reduces the poundage and immediately does 1 x 3-1-1-1. That may be the only exercise on which he squeezes the target muscles in the contracted position, but he limits it to about two reps per set; the rest he works with more semistretched-position emphasis, pulsing the pecs at the top end of the reps. He finishes off his chest work with some pushups just to stretch his pecs, including lots of X Reps performed with his chest near the floor.

:RUNRXW Delts. Seated dumbbell laterals are up first, but they really look like seated widegrip dumbbell upright rows. In other words, he doesn’t do them very strictly, but that’s how he gets more resistance at the bottom (there’s definitely a pattern here). His first set is a warmup: 1 x 7-4-3-2. He adds weight for three more sets, going all the way up to 70s: 50s x 4-1-1-1-1; 60s x 4-1-1-1-1; 70s x 4-1-1-1-1. For the last set he backs off to 65s and does 1 x 41-1-1-1-1-1. By now there are veins pop-

ping out all over his gnarly delts. Incredible. He goes to seated dumbbell presses, using a seat that has a back support. He ups the weight on every set: 1 x 6-1-1-1; 1 x 5-1-1; 1 x 5-1-1-1. He only does one set of one-arm behind-the-back cable laterals: 1 x 5-1-1-1-1. He really stresses the bottom X position on these, and you can see the medial head firing at that low position. Next it’s rear-delt-machine laterals for three sets, the last of which is a drop set combined with rest/pause—1 x 6-1-1-1-1; 1 x 5-1-11; 1 x 6-1-1-1—then he reduces the weight and does 1 x 4-1-1, rests six seconds and does 1 x 2-1. He must not have been satisfied with his medial-head pump because he moves to one-arm machine laterals for one set: 1 x 6-1-1-1. Ah, that’s better. His delts make him look as wide as an aircraft carrier. Triceps. A warmup set of rope pushdowns is first—1 x 15 rapid-fire reps but none to full lockout. Then it’s on to extra semistretched overload for three sets: 1 x 5-3-1-1-1-1; 1 x 4-1-1-1-1-1; 1 x 4-1-1-1-1-1. He reduces the weight and does onearm pushdowns, 1 x 3-1-1-1-1. More pushdowns, but this time he uses a slightly bent bar and an elbows-flared style. He does two sets of 11 reps, moving the bar through the top range only—lower chest to lower abs. Time for some stretch work with single-dumbbell overhead extensions: He does 1 x 7-1-1-1, adds weight and then does 1 x 5-1-1; 1 x 5-1-1-1. He performs two sets of machine dips to finish off his triceps—1 x 81-1-1; 1 x 7-1-1-1—with various pauses and partials at the top and bottom of reps. Biceps. EZ-curl-bar curls are up first, and Cutler even does the semistretched-point pauses on the warmup set: 1 x 6-5-4-3. Now he adds weight over three sets: 1 x 6-21-1-1; 1 x 4-1-1-1-1-1-1; 1 x 4-1-1-11. He reduces the weight by 40 pounds and does 1 x 3-1-1. For alternate dumbbell curls he leans back against a bench that’s slightly inclined. He supinates his hand on every rep—thumb forward

www.ironmanmagazine.com \ DECEMBER 2005 217

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Mass-Building Lessons So what can we learn from Jay’s workouts? As with Ronnie Coleman, it appears that semistretched- and stretched-position overload are extremely important for extreme mass development. I’ve been dissecting the reasons for that important phenomenon for a while now in the pages of IRON MAN, at www.X-Rep.com and in the ebooks Beyond X-Rep Muscle Building and The Ultimate Mass Workout. Where Coleman uses a lot of rapid-fire partials, emphasizing the semistretched point and even using a hitch at that point on every rep of some exercises, Cutler’s partial-range technique involves performing a number of semistretched partials between groups of reps or between reps. Research ties stretch-position overload to hyperplasia, or muscle-fiber splitting. Could he be making it happen with his training style? Interesting. Due to his partial reps, Cutler also gets a lot of continuous tension, which creates occlusion, or blocked blood flow. That triggers a full-blown pump as well as a number of anabolic responses. And keep in mind that it’s continuous tension for extended sets. For example, when he does cable crossovers for 1 x 4-1-1-1-1, it lasts much longer than a normal eight-rep set because before each of those singles he pauses and does a few X Reps at the semistretched point. That means his eight reps last as long as a normal 12-to-15-rep set. I said at the beginning of this feature that we look to the biggest men in the game for muscle-building answers. As this DVD illustrates, Jay Cutler is one of the most massive bodybuilders on the planet—and he’s got some interesting answers when it comes to building more muscle, with semistretched-point overload at the top of the list. This Interesting incline curl machine gives Cutler a unique biceps stretch.

at the bottom, rotating the dumbbell as he curls till his palm is up at the top. He does one set of eight reps, adds weight and does a second set of six. He does machine curls but not on a preacher machine; it’s more of an incline-curl simulator for more biceps stretch. He performs only two sets, but the second is a bicepsblistering blast: 1 x 4-1-1-1-1-1; 1 x 4-1-1-1-1-1, reduce the weight for 1 x 4-1-1, rest six seconds and then continue with 3-1-1. It’s a drop set with a rest/pause chaser.

To complement his biceps work, Jay hits his brachialis muscles with alternate dumbbell hammer curls, two sets of seven to nine reps. He intersperses the reps with those hitches he likes so much near the bottom of the stroke. Abs. Jay ends his workout with a variety of abdominal work. First he does full-range crunches, with his upper back hanging off a bench so he gets a stretch in his rectus abdominis. He doesn’t use any weight and performs a lot of double hitches throughout the set near the stretch position: 1 x 5-5-3; 1 x 7-4-3-1-1-1; 1 x 4-2-1-1-1-1-1. He gets lower-ab stretch with legups on a flat bench, allowing his feet to move down past the plane of his torso to the floor. He does the bottom range of the stroke only, three sets of 14 reps.

To end his ab workout, he does those sideways oblique/serratus crunches on the floor, two sets of 12 with double hitches at the semistretched point on a number of reps. Cutler was one week out from the Arnold Classic when this DVD was shot, so after his workout he goes into the locker room for some posing practice. I won’t describe it, but I will say that you won’t believe your eyes—and you will be motivated! Editor’s note: Jay Cutler’s twodisc “Ripped to Shreds” DVD (three hours, 15 minutes) is available from Home Gym Warehouse at a special price: $29.95 plus shipping (regularly $39.95; you save $10!). Call (800) 447-0008 or visit www .HomeGym.com to order. For more on X-Rep training, occlusion and semistretched overload, visit www .X-Rep.com. IM

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Lonnie Teper’s

Swami Sez Dept.

Nationals Picks Where there’s a will(more) There’s Bill Okay, Mild Bill, your time’s about to arrive. Sure, some folks thought you should have earned pro status at the ‘03 Nationals in front of your hometown fans in Miami Beach, but Mat DuVal spoiled your afterdinner plans that night. At last season’s Nationals, in Dallas, you again had plenty of supporters who felt that you, not Chris Cook, would wind up with the superheavyweight—and overall— crowns. Hell, there was even a ruckus in the audience between your supporters and Cook’s when he was eventually crowned. Should Bill Wilmore have won either of those shows? Let’s say he could have won; both DuVal and Cook were at their all-time best and were worthy champions. But let’s not dwell on the past. The Swami sez 2005 will see Wilmore and his 5’11”, 250-pound physique finally move up to the next level with an overall win at this year’s Nationals, which are set for November 18–19 in Atlanta. First of all, Bill has showed up in terrific condition the past two years, and I expect him to do likewise this time around. Second, who’s going to beat him? At least in the superheavyweights? Last year’s third-placer, Marcus Haley, turned pro with a victory ADD SWAMI at the North Americans in September. Jerome “Hollywood” FerIt’s time for Mild Bill to become Wild Bill. guson and Omar Deckard, Folks like (from far left) Jose fourth and fifth a year ago and both owners of championship physiques, did the Raymond, Randall Chaney and Grigori USA and North Americans and are probably burned out for any more battles Atoythis year. an Sure, could there can also find always be thema surprise selves title conwith pro tender, cards at but this evening’s year has end in Atlanta. already seen Phil Heath come out of nowhere to cop the Junior National and USA overall crowns. No, the Swami sez it will be Bill. 222 DECEMBER 2005 \ www.ironmanmagazine.com

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omstock

More Picks’ Pics

RETURNS

Class Warfare As for the other divisions

Shirts R Us

So, who else should we keep an eye on at the Nationals? Possible pros on the way if they can win their class on the posing dais? Well, for starters, let’s go with Sting Ray Arde, coming off a strong secondplace finish in the heavyweight class at the USA. Grigori Atoyan, second last year in Dallas, is always a Mark threat. Then, there’s the North CaroliErpeldna duo of Shaun “Ain’t No Chump” ing won Crump and Greg Jones. Ditto for the lightRandall Chaney, Eddie Linda heavy and Mark Erpelding in the lightclass at heavyweight class. the ’05 In the middles, I foresee a great North Ameribattle between Garrett Allin, Stan cans. McQuay, Tricky Jackson and Anthony “Guns” Watkins. And throw USA champ Jamie Ibone and runner-up Sam Bakhtiar in the mix too. Will Jose Raymond try to three-peat in the welterweight class (USA, Team Universe to date)? Will Perry McRae finally get a pro card? Tell you what—get your fanny to Atlanta and find out firsthand who’s the best in the land. Or log on to www.GraphicMuscle.com, the best contest Web site going, for up-to-date event coverage, featuring my audio reports and the always sublime stage shots of Bill “Big Daddy” Comstock.

After 32 years of owning the largestselling logo brand in the world, Gold’s Gym has come out with a retro edition of the original design. Ric “the Equalizer” Drasin, The original Gold’s Gym T-shirt, former pro designed on a napkin more than wrestling 30 years ago, is once again availstar, bodyable for purchase. builder, artist, producer, stuntman and then some, designed the logo on a napkin in Zucky’s Deli in Santa Monica in 1973, a time when he was often the training partner of the guy who went on to become governor of Kauli-fornia. Drasin did the emblem as a favor and never received a dime for his creation. Yes, Irene, justice can be served; after more than three decades Gold’s teamed up with Drasin this past summer to bring the design back as a collector’s item, with Ric’s signature back right next to the foot, where it all began in the ’70s. Since Drasin owns the rights to the original logo, he will now have the opportunity to get a share of the income Gold’s has generated with the logo by way of its 600 gyms and 10 million members worldwide. (Better late than never, eh, Ric?)

Contest photography by Bill Comstock

Liberman

MORE SWAMI

Tricky Jackson (left) or Anthony Watkins could make it in the middles.

For information on tickets to the NPC National Bodybuilding and Fitness Championships, write to pambetz@aol.com.

And they’re good as Gold’s

Ric Drasin (left), here with Bill Pearl, created the logo as a favor.

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A G I N G W E L L D E P T.

WATCH OUT FOR

Fantastic 50

Scott Peckham

This figure master is standing the test of time

For photos, results and reports of all sorts from the ’05 Olympia Weekend go to IRON MAN’s www.GraphicMuscle.com.

Photo courtesy of Monica Brant

Photo courtesy of Robin Tesvich

It was nice to spend some time with Luke and Robin Tesvich at the Texas Championships, which were held in Houston in late July. I’ve known the pair since 1989, the year they married, and the year Cool Hand Luke won the mixed-pairs crown with Debby McKnight and was third in the middleweight class at the Nationals. NPC Texas chairman Michael Johnston brought in the handsome couple to join the judging panel at the state show. Luke, who’s currently the chairman for Louisiana, has been a national judge since 2000 and, along with Robin, promotes the Greater Gulf States and USA Wheelchair Championships, which are held in Metairie each June. Robin, the mother of now-retired fitness Robin Tesvich really raised the and figure competitor Thiel Bradford (who bar for 50-year-olds when she earned pro status two years ago at 23 and showed up in this shape to win made the Figure Olympia lineup the same the masters-50-and-over trophy at the ’05 Southern States. year), might be the hottest 50-year-old in the land. After enjoying an evening of dining and dancing with 75 friends and family last January in celebration of having lived a half century (it was an Italian affair; even the band sang in Italian), Robin began dieting for competition. She continued her contest prep while helping Luke promote their annual event and traveling every other weekend to judge contests. Having competed in either a beauty contest or an NPC event in her 20s, 30 and 40s, Robin moved into her 50s by taking the masters figure, 50 and over, at the Southern States in August. Fortunately, Hurricane Katrina didn’t cause severe turmoil for the Marrero-based couple. “We did have to evacuate and spent two weeks in Baton Rouge, and then Robin and Luke raise a glass at the Texas Championships last we went to Houston,” reports Robin, “But summer. we didn’t lose our home, which suffered little damage. We are scheduled to move back in October.” “Luke was also able to keep his vacation plans of a three-week safari in Ethiopia.” Robin’s plans included improvements to her physique and a visit to the Masters Nationals in 2006. “I want to be the oldest gal in the masters-over-35 lineup. What do you think?” I think you can hold your own onstage with any age group, young lady.

Scott Peckham has proved that his wife’s isn’t the only hot body in the family.

Scott Peckham was used to the stares that headed his way wherever he went in the physique world, but they were usually directed at the lovely lady on his arm, his wife, Monica Brant. After impressive outings onstage in the first part of 2005, Scott is now earning stares of his own. The 5’11", 235-pounder, who turned 35 at the end of September, finished second in the light-heavyweight class at both the Orange County and Contra Costa (California) championships, and, like his spouse, Scott usually had the best set of wheels onstage. Look for him to hit the national scene in the near future. Peckham and Brant are living in Marina del Rey, California, but are planning a move to Austin, Texas, in December. Scott sold his gym and the couple plan on opening a new facility in Austin sometime next year. Says Monica, “Scott loves the Boston Red Sox and is a great softball player—and husband. And he can build anything!” Especially a quality physique.

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Comebacks: Hot Bod Back on the Circuit

On the Road Again Benfatto to end 14-year

Devo-ted

Retirement at the IRON MAN Pro

Neveux

Photo courtesy of Dave Liberman

AnyRemember Fabulous Franbody who’s come into cis Benfatto? At 5’6” and contact with about 190 pounds, he was promoter Dave a smaller version of Steve Liberman knows Reeves and was one of just how far Demented Dave will the industry’s premier go to get your physique artists 15 years signed check. When ago, finishing sixth in the Liberman’s high ’90 Olympia, seventh in school classmate, Devo lead singer ’91. Earlier that year FranMark Mothersbaugh, cis had placed seventh at played the ClevePASSING THE BUCK: DAVE AND MARK the IRON MAN Pro. His last land Scene Pavilcontest, to my ion in August, Liberman did what he does best—badgered helpless Mark until he donated his recollection, was check from the concert to Dave’s Natural Norththe ’92 Mr. O, ern Ohio Championships, which will be held where he finished in April in Westlake. Whip it, Dave. 15th—but he beat a guy Whip it good.

named Ronnie Coleman that day, so it wasn’t all bad. Mirror, mirror on the wall, who Fast-forward 13 years. Benfatto, now 47, got had the prettiest physique of the bug to step onstage again after getting in prime shape for an exhibition them all? Francis Benfatto cerat the IFBB South African Championships last year. The occasion for the tainly has to make the first appearance: to promote his Francis Benfatto Signature Series supplement callout in that round. line, which is being manufactured by the South American company Musclescience (www.MuscleScience.com). “I had some pictures taken at the exhibition and since then have not stopped progressing,” says Francis. “This has inspired me to get back to the pro stage. “I will bring a new dimension to the science of training by conditioning myself to reach the best level I can without sacrificing my health and to be in better shape at 47 than I was at 30. I can say, with confidence, that I have not yet reached my full potential and would achieve this by following my goal with a comeback onstage. Competing at the ’06 IRON MAN would be a dream come true.”

Look for more on fabulous Francis—and one of the classiest physiques of all time—in upcoming issues of IRON MAN. GYM CHAINS

365 Is Alive

Former Gold’s guys launch new venture

Paul Grymkowski and Rich Minzer, two of the major players in the development and success of the Gold’s Gym licensing program, are teaming up again, this time to create a new co-ed fitness venture. 365 Fitness will license 8,000-square-feet-and-larger facilities featuring state-of-the-art fitness equipment, cardiovascular machines and 30-minute express workouts. “By focusing on unsurpassed service and cleanliness and providing integrated health and wellness solutions, 365 Fitness is the re-emergence of simple ideals in the creation of true profit centers,” said Minzer. “Gold’s Gym in Middletown, New Jersey, is converting to a Rich Minzer (left) and 365 Fitness. We’ve had more than 100 applications go out, and I’m looking at possible sites Paul Grymkowski. in Marina del Rey, Venice and Playa Vista [in Southern California].” The duo has also hooked up with Neal Spruce’s new bodybugg™ system, which includes a Web-based computer interface for users to log their food intake and plan their menus. Sounds pretty exciting, guys. For more info on 365 Fitness contact Paul or Rich at (800) 955-4365. www.ironmanmagazine.com \ DECEMBER 2005 225

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’05 IFBB North American Championships

Welcome to the Pros It look longer than Congrats also go expected, but to Kim Perez, Marcus Haley the women’s has finally overall champ, who earned the also earned her pro right to comcard. Perez, with her pete for cash Lenda Murray-esque physique, really by taking the caught my eye at the overall crown ’04 Nationals, where at the North she finished third American in the lightChampionships. heavyweight The event was held class.

five weeks after Haley’s disappointment at the USA, where he won the supredicts that North American perheavyweight class but watched as overall L.T. champs Marcus Haley and Kim Perez (far left) will more than hold their own champ Phil Heath and light-heavyweight winner Fakhri on the flex-for-pay circuit. Mubarak got the nod to move on to the next level. The Tampa, Florida, resident has been a pro in waiting for some time now, and he kept punching away until he got there. Thumbs-up, Marcus. See you at the IRON MAN? KIM PEREZ

ADD NEW GYMS

Plus New Contests It’s masters time In case you haven’t heard the news, Bev Francis and Steve Weinberger no longer own the Gold’s Gym they’ve run so successfully for the past 15 years in Syosset, New York. Oh, it didn’t go anyplace, just changed names—to Powerhouse. “After three years on our own and 15 years with Gold’s, it was time for us to move on, personally and from a business standpoint,” says Weinberger. “Over the years Gold’s has become a little too corporate for me. ”When we first started the gym, it was 5,000 square feet—today it’s Power couples. Bev Francis and Steve Weinberger (opposite ends) with Ronnie Coleman and Ali over 35,000. A major reason for the gym’s success is that Bev and I have Bautista in the ’House. put our hearts and souls into creating the best gym we could possibly have. I’ve known the Dabish family [Powerhouse founders] for years, and they always treated us like family. Will, Norm and Krystal Dabish are extremely attentive and helpful, and we knew we had to make the change. Now we’re focusing on making it the best Powerhouse Gym in the country. There are no hard feelings towards Gold’s, and I wish them the best.” Bev and Steve have also added a new contest to their already impressive lineup of shows. The ’06 IFBB Professional Masters World Championships will run in conjunction with the NPC New York Metropolitan Championships and the IFBB N.Y. Pro Fitness show in the spring. “Bev and I thought it would be a good idea to put on a masters contest because there hasn’t been a masters pro show in a couple of years,” says Weinberger. “And with so many masters coming out of the NPC, we figured it would be a good time to do it. Prize money will be $20,000, with $10,000 going to the winner.” Sounds like a real powerhouse event, Steve.

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Liberman

Add NAC

Haley’s comet and Kim’s cuts

CONTEST CORNER PHOTOGRAPHY BY LONNIE TEPER

HOT SHOTS BY JERRY FREDRICK

Texas Championships • Houston • July 23

Promoter Michael Johnston with bodybuilding champs Lisa Guarneiri and Jay Moore.

enter the HomeBoris prepares to the children! de Hi t. ffe Town Bu

Arizona Championships Phoenix • July 9 Figure champ Mary Lila Nance.

Lone Star Classic Plano, Texas • June 3–4

From left: promoter Miles Nuessle and overall winners Lynn Widdowson, Rebecca Greaug and Hugh Henry.

Wile E. Coyot e’s replacem looked like trouble for th ent e pesky roadrunner.

Southern States Championships Fort Lauderdale, Florida • August 4–5 Overall bodybuilding champions Brandon Lowe and Tina Chandler.

IAJE Photography

Kneeling: Debi Laszewski and Darin Page, overall bodybuilding champs. Standing (from left) Peter W. Potter, promoter, and top trophy winners Alison Cosentino (over-30 bodybuilding), Jazmany Castellanos (teen), Ava Cowan (figure), Megan Davies (teen figure and fitness) and Nardo Dean (men’s fitness). Far right: Co-promoters Maria Bellando and Manuel Mair.

—we like to Flowers, trophies o wear bikinis wh n reward wome in public.

www.ironmanmagazine.com \ DECEMBER 2005 227

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Ruth Silverman’s

3803 &L5&8067$1&(

TEAM UNIVERSE

New York State of Mind

More tales from the road

Comstock

The journey that began at but the big news for 2005 was the USA Championships in that for the first time in several Las Vegas on July 29 included years the men’s team would a side trip to visit family in actually be going to the Worlds. Pittsburgh and a mind-mellowArriving at Penn Station in ing train ride through the lush rush hour on Thursday, August Pennsylvania countryside for 4, I was flooded with nostalgia this reporter. For the athletes as I schlepped my suitcase and who competed during Team laptop up the escalator to 31st Universe weekend in New Street. My first New York bodyYork on August 5 and 6 it was building trip had taken place on a journey to a pro card, a spot that very block, at the venue that on the so-called Universe was then called the Felt Forum team, a place in the Olympia of Madison Square Garden: the lineup—or not. These days ’86 Ms. Olympia. Back in the Team U weekend includes a day women’s bodybuilding drew whole lotta buff bodies battling Men’s story. Jose Raymond, coming off a class win at 4,800 fans at that fabled auditoit out: the T.U. Bodybuilding rium. Of course you knew that. the USA, was heavily favored to do some damage in the men’s division, and he didn’t disappoint, becoming Also that the ’86 Ms. O was won and Fitness Championships, the first America welterweight to win an overall title. It by Cory Everson. the National Figure Champiremains to be seen whether Raymond, who turned onships and the IFBB New In the taxi, inching downtown, down a pro card after winning the lightweights at the York Pro Figure event. All of I reflected on how New York cab them except the pro show are ’01 Nationals, will take the plunge this time. The sufares have grown in the almost perbly symmetrical men’s posedown included (from drug-tested and are used to 20 years since my first pro anyleft): Dietrich Horsey, heavyweight; Ron Hackaspker, pick the teams that will go to bantamweight; Orlando Smith, light heavyweight; Ray- thing competition—almost as the IFBB Men’s and Women’s mond; Andre Ewing, middleweight; and Kelly Pettiford, much as the women’s World Amateur physiques—and wondered lightweight. Championships, which are whether there would be more or scheduled for China and Spain, respectively. The NPC would fewer figure competitors than there’d been at the USA. For the again be giving pro cards to the overall bodybuilding winners, answer to that and other penetrating ponderings, read on.

MORE TUW

Patton of Behavior Third time’s the you know what

Patton pending. Will Debbie take the flex-for-pay option? In a word, yes.

Twice-crowned Team Universe middleweight titlist Debbie Patton came in 12 pounds heavier this time and cleaned up, leaving some very disappointed ladies in the heavyweight class and snaring the overall for the very first time. Patton who did what all good bodybuilders do in the off-season, pulled off the elusive trick of maintaining the size she’d built but coming in spot on. With her naturally tiny waist and beautiful balance intact, no one in the show could touch her 137-pound package—including Dallas Johnson and Mary Bowles, a pair of promising newcomers who took the lightweight and middleweight classes, respectively.

MORE NEW PROS One figure lass who took a lap around the proqualifying circuit this year is Rebecca Rush. Numerous observers were surprised that the 5’ cutie from Columbus, Ohio, didn’t get the call at the 2004 Nationals, where she was fourth in the A class, or at the ’05 Junior Nationals, where she was fifth. After hauling home the third-place trophy from the USA, Rebecca must have known she was on a roll and just kept going. Good thing she wasn’t in any rush.

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F I G U R E N AT I O N A L S

Dirty Dozen

GIRLFRIENDS

They were so-o-o bad

Bradford

Getting a leg up.

Hollenshade started competing in 2002, and thanks to this season’s run for the pros, she’s a doll in the shade no longer.

As for the question, Which amateur figure show had more competitors, the USA or the Figure Nationals? The answer is the Junior Nationals, which attracted, by my count, 138 contestants compared with 136 at the USA and 130 at the Nationals. Since four new pros were crowned at the Juniors, six at the USA and 12 at the Nationals, that meant the odds were best at the latter. Ladies who were weary of the pro-qualifying circuit and skipped New York may want to rethink that strategy next time. (Don’t want people thinking you’re bad at math, do ya?) Those who stuck it out got their due, starting with D class and overall champ Danielle Hollenshade, a 5’5” personal trainer from Hollandale, Florida, whose stunning 130pound physique took runner-up trophies at the two earlier shows and third at the Junior USA in April.

M O R E F I G N AT ’ S

Photography by Ruth Silverman

Freed at Last Also catching the P&C eye at last year’s Figure Nationals was Jeanette Freed, a 5’3” housewife from Brooklyn who got third at that show, won her class at the ’04 North Americans and just missed out with a runner-up placing at the ’05 USA. When I spotted her at the athletes’ meeting in New York, she looked like an easy pick for movin’ on up. Freed was introduced to figure by her brother, a Marine, who suggested that his somewhat mesomorphic sister might be good at it. Though she had no athletic background, she said, Aye, aye—“I wanted to try.” She started training and “pulled a diet out of Oxygen,” she said. Eight weeks later she did her first competition, the ’03 New York Metropolitan Local gal is ready for her Championships, and another fledgling figure career trophy shot. cannonballed onto the field. Pumping up before the finals on Saturday night, she had every reason to be encouraged by the callouts she’d gotten at the judging. Still, said the busy mother of five-year-old Brianna Freed, “I’m blessed to be able to do this on this side.” Some physique followers might suggest that she’s blessed in the genetics department as well.

Roc ’n’ roll. Georgia fitness standouts Sonja Bruce and Bethany Gainey competed together all year and were bubbling with affection for their trainer, IFBB pro e, I’d Shabazz. Of cours bodybuilder Roc from earful about them an ard he dy ea alr d out all of which turne c, Ro g lin bb bu the ce is fans take note: Bru to be true. Trivia y. Arm U.S. a captain in the

Also frequently see together in 2005 were Ali Metkovich and Alexis Ellis, who spent a year and a half literally standing next to each other onstage. At the Figure Nationals, a former hepta Metkovich, thlete who comp eted twice at the Olympic Trials, took the title in the very tall class, with Alexis earn ing the runner-up trip to the pros. No pro cards for fitness contenders Karen Patten and Tami Ough, who became fast friends at the ’05 Emerald Cup, but they had a great time. Ore gon’s Ough, a nurse, won that sho w and took third in the routines in New York behind Bethan y Gainey and Arizona ace Lisa McCormick. Patten, the ’05 Alaska champ, has got some six-pack for a mother of three.

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MORE DUOS

Fabuloso!

Tumbling returns to the Tribeca

Doublemint Twins?

Cassandra and Selma—or is it Selma on the left? Which of these ladies is the female flexer?

Allison Daughtry and Bethany Gainey—that’s entertainment! Fitness came back to the Team Universe with a vengeance after a year’s absence. The 34 puffed-with-potential performers who traveled to New York’s Tribeca Performing Arts Center composed a good-looking, smooth-moving field. Look for the three class winners—Allison Daughtry, Bethany Gainey and Bridgette Murray—to be sparkling in the pros real soon. Daughtry, the short-class champ, had a nimble routine and the best physique in her class. Tall-class victor Murray had won the Junior Nationals earlier in the summer and more than lived up to her reputation as a routine diva in the making. Gainey was sheer dynamite onstage in only her third NPC show and had my vote. The panel picked Daughtry’s classic lines in the final comparison for the overall trophy, but it’s all good. They all got to move up, along with second-placers Katie Szep, Sonja Bruce and Jessica Booth. Speaking of mo ms with abs

BACKSTAGE TALES Work in progress

Guess who’s dropping down to the ranks of the quarterturners now? Only one of the most Amazonian flexers on the planet. Towering Tatiana Butler, who stood almost a head taller than my 5’5 to 139 and said ds un po 5 19 m 1/2”, went fro le off her to keep the musc she has to work that’s a hardw, No e. qu ysi ph mesomorphic workin’ woman.

Candyland

Alone at the bar at the T.U. host hotel, the Marriott Financial Center, late on Saturday night, I ordered a cosmopolitan to celebrate the end of a long day. Casually glancing at the elegantly coiffed woman at my right, I did a double-take. Selma? On second glance I was pretty sure it was not So Cal figure stalwart Selma McPherson, but it was someone I’d seen onstage that night. No sooner did I make the acquaintance of middleweight bodybuilding contender Cassandra Floyd than who should walk in but sleek Selma herself. On the other hand, it was one strong cosmo. Maybe I was seeing double.

Lisa McGreat strides Cormick (far left) strikes a pose for Tara Carrillo’s camera. McCormick’s routines are always a treat, but this year she floored the IM crew with the info that she has four kids and, even harder to believe, is Midt gh 40 years old. dlewei Margaret Woods tries the old chocolate for vascularity trick Fitness sixth-placer Jessica Nabinger before said she already felt like a winner. the finals. “Last year I was in last place, and this time I got the second callout.”

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IN THE SPOTLIGHT

M O R E T. U . F I T N E S S

Big O Countdown

Long-legged Ladies

Speaking of

Comstock

Who made it by season’s end?

Clockwise from upper left: Chandra Coffey, Monica Guerra, Jane Awad and Tracey Greenwood.

Luciana Bell missed out on a pro card by a single point in the tall class. Dang. I love how that girl moves.

Though the big Charlotte Pro weekend, with shows in all four sports, was still to come as this issue went to bed, the back end of the ’05 season had already seen an interesting array of athletes elevated to the status of Olympia invitee. Figurewise, that list included Jennifer Searles and Chandra Coffey, who took second and third at the New York Pro, where sitting Olympia champ Davana Medina scored an easy win. A month later in Cleveland, at the North American Pro, Jane Awad, third at the Toronto qualifier in the spring, picked up her first pro win. Searles was second again, while the winner in the O-invite derby was vet Melissa Frabbiele, who took third. On the subject of really big shows, big Betty—and Eddie—Pariso’s Europa Pro on September 17 in Dallas brought good news, Olympiawise, to bodybuilding class winners Tonia Williams and Bonny Priest, with Priest taking the overall for the second year running. Tracey Greenwood picked up a big 53point win in the fitness event, with two acclaimed performers, Stacy Simons and Mindi O’Brien, filling out the top three and ensuring that the fitness round at the O would be a total talent rotation. The figure event brought three promising new faces to the fore. Recently graduated pros Amanda Savell and Valerie Waugman finished first and second, respectively, while the shapely Monica Guerra, in third, earned her first ticket to the O. The figure hopefuls had a contest almost every weekend leading up to the big finale. On September 24 at the Anaheim Pro it was Christine PomponioPate in the winner’s circle with Savell in second, Guerra in third and fourthplacer Anna Larson getting the sliding invite. To find out if these late-season entries left Las Vegas with anything in their pockets (like prize money), consult the colossal Olympia coverage online at IRON MAN’s GraphicMuscle.com.

Liberman

No Seer Here

But if I was a betting woman and I saw the name of Maya Stone, light-heavy winner at the recent North American Championships, on the competitor list for the Nationals, I might be inclined to put up a buck or two.

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Speaking of Numbers

So many figures, so little time

Comstock

petitors away, consider Every year it’s the that the Figure Nationals same old story. IRON class winners, who are MAN sends us to the also eligible to go to the Team Universe to World Championships, support the NPC’s must submit a urine samhighest-ranked drugple backstage after the tested bodybuilding finals, and it’s not keeping contest, and we shake them away. our heads in bewilderSitting in the press row ment at why there at the women’s judging, aren’t more athletes. contemplating with East I’m talking about the Coast shutterbug Reg women’s division, Bradford the four where only 19 thought lightweights on the stage it was worth their while before us, I couldn’t help to come to New York starting up another round and vie for a pro card The bikini wax is throw down. You can help prove once in for all whether of the same old, same old. and a chance to comthe figure athletes look like bodybuilders. Much later that morning, pete in Spain if you won as we contemplated the 130 amateur figure contenders— your class. As opposed to 56 women at the USA, where one which brought up a fresh round of the half-these-girls-look-likepro card—and no trip to Spain—was given. lightweight-bodybuilders same old, same old—a lightbulb Despite remarks made in the item on page 229, 130 entries ignited. is a good thing, so thanks to figure, the Team U promoters can “Too bad more of them don’t enter the bodybuilding show,” I afford to keep staging the event, however many women bodyblurted out. “That would be a heck of a contest.” builders show up, but still: Why hasn’t this show done better in People thought I was kidding, but I put it to you, ladies: Why recent years? After all, the odds are better than in Vegas, and limit yourself to a few seconds of turning around when you can you are encouraged to have a drug-free physique. For cynics be posing center stage all by yourself, showing off all your hard who might suggest that the drug test is what keeps the comwork in the gym? Given the NPC’s campaign to encourage a more-feminine standard for women bodybuilders, you just might actually stand a chance—and you don’t have to wear heels. “I’ll show you a pair of T.U. trophies!” Jessica Booth injured her shoulder while doing her very cute fitness routine at the judging and didn’t get to perform at the finals. Not to worry, the judges liked her 5’ 5 3/4” physique so much, she smoked the competition in the body rounds and earned the runner-up pro card. In fact, the long-legged lady from Littleton, Colorado, earned pro cards in two sports, as she also won the E class at the Figure Nationals.

Neveux

Liberman

From left: Cynthia Sharp, Leanna Thomas, Nina Luchka and Randi Post. Pro cards went to overall winner Luchka and to Sharp, who was second in the overall balloting.

Neveux

NAC Amateur Figure

Neveux

Odds ’n’ Ends

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To contact Lonnie Teper about material possibly pertinent to News & Views, write to 1613 Chelsea Road, #266, San Marino, CA 91108; fax to (626) 289-7949; or send e-mail to tepernews@aol.com.

You can contact Ruth Silverman, fitness reporter and Pump & Circumstance scribe, in care of IRON MAN, 1701 Ives Ave., Oxnard, CA 93033; or via e-mail at ironwman@aol.com.

You can contact Jerry Fredrick, ace photographer for Hot Shots and Hardcore Training, in care of IRON MAN, 1701 Ives Ave., Oxnard, CA 93033; or via e-mail at jerryfredrick@aol.com.

. he world of bodybuilding lost another of its most renowned physique photographers and contributors when Joe Valdez died in his sleep at 5:54 on Wednesday, August 16, 2005, at the Motion Picture & Television Fund Home in Woodland Hills, California. Born in Omaha, Nebraska, on May 1, 1932, Joe was one of the best photographers in the iron game, with 400 magazine covers—many for foreign bodybuilding magazines—to his credit. In addition to his prolific photography, he was involved in organizing the National Physique Committee in Southern California and was its first district chairman. He was also a prominent physique contest judge for more than 30 years. I first met Joe in 1965 at the AAU Mr. America contest, which was held in Los Angeles. He approached me and introduced himself by saying that he worked in the photography department at Warner Bros. Studios and wanted to learn physique photography. I set up a photo session with several of the contestants for the next day and invited Joe to observe. From that day forward he shot physique photos, and within a few years he became one of the best in the business Joe’s background as a second assistant cameraman speeded his mastery of physique photography. He worked on every Aaron Spelling TV production, including “Dynasty,” one of the top-rated series of its time. His likable personality made him very popular with all the stars he met in Hollywood. Joan Collins mentions him a few times in her biography. Joe was very close to Academy Award winner Barbara Stanwyck, who affectionately called him “Santa,” and he was friendly with Charlton Heston and Angie Dickinson. Joe was a hard-working person with a sharp wit. While at Gordon Mitchell’s memorial gathering at World Gym in Marina del Rey, Joe greeted the newly elected governator—Arnold—by saying, “I always knew you’d be working for me someday.” Joe kept amazing records of

Photography by Joe Valdez

Joe Valdez R.I.P. by Gene Mozée

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bodybuilding contests for decades. He was also one of the founders of GraphicMuscle.com and was responsible for the Today’s Birthdays feature that appears daily at GM. “Joe really did have an idiot savant’s knowledge of bodybuilder’s birthdays and could remember the date of anybody’s he jotted down, which he never stopped doing,” recalls Bill Comstock. “He’d go up to complete strangers, anywhere he would see a bodybuilder, and without introducing or explaining himself ask, ‘When is your birthday?’ I was with him many times when bodybuilders didn’t react kindly to his birthday solicitations. More than once I thought he was going to get himself killed.” Joe was one of the most beloved personalities in our sport. He helped many up-and-coming bodybuilders succeed. He always took three photos of each pose during a photo shoot: one for the subject, one for publication and one for himself. He never charged his models and always gave them free photos. Almost all of his magazine covers were given to publishers for free—he only wanted to help bodybuilders get the recognition that they deserved. Joe photographed rising young stars like Rory Leidelmeyer, Robby Robinson, Bob Paris, Rich Gaspari, Shawn Ray, Danny Hester, Manny Molina, Stan McQuay, David Johns, John Brown, Richard Jones and many others, often giving them the first publicity that helped propel them to worldwide recognition and fame. He also claimed that he persuaded Vince Taylor to become a bodybuilder after meeting him on a photo shoot with John Brown. In recent years, despite his failing health, Joe attended almost every contest in Southern California—in his wheelchair and with an oxygen bottle. He truly loved bodybuilding, and the same can be said about him by the many friends who mourn his passing. Joe always wanted to write a book titled Everybody I Know Is Famous, Except Me. He’ll always be famous to his many friends in the bodybuilding world and his close acquaintances in show business. IM

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Oh, Nikki, 1LNNL :DUQHU :DUPV 8S 2XU 3DJHV :LWK +HU +RW 3K\VLTXH Photography by Bill Dobbins, www.BillDobbins.com

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You’re So Fine Hardbody Stats Stats IRON MAN Hardbody Height: 5’2” Age: 27 Weight: 110 (contest), 118 (off-season) Hometown: Muncie, Indiana Current residence: Muncie, Indiana Occupation: Full-time pharmacy student Workout schedule: Monday, legs; Tuesday, arms; Wednesday, rest; Thursday, chest and shoulders; Friday, rest; Saturday, back; Sunday, rest. Trains abs and calves two times per week. Sample bodypart workout (legs): Squats, 3 x 10-12; leg presses or hack squats, 3 x 10-12; lunges, 3-4 sets; leg extensions, 3 x 8-10; stifflegged deadlifts, 2-3 x 12; leg curls, 3 x 10-12 Favorite foods: “My all-time-favorite food is Chinese food, especially General Tso’s chicken and those yummy sugary biscuits. A favorite healthful dish would be eggwhite omelets with fat-free cheese and flaxseed oil along with a bowl of oatmeal and fruit. I’m a big eater and not hard to please. I try to eat six small meals daily, spaced about three hours apart to keep my metabolism in check.” Factoid: Has a bachelor’s degree in dietetics. Future plans: “I’ve stuck with bodybuilding since age 15, and I don’t plan on stopping anytime soon. Of the nine years I’ve been competing, I’ve been at the national level in figure for four and will continue at that. I’m currently working on a doctorate in pharmacy and will someday become a licensed pharmacist.” Contact info: www.missnikki.com or nwarner98@yahoo.com

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IRON MAN Hardbody

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IRON MAN Hardbody

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IRON MAN Hardbody

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IRON MAN Hardbody

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Back to the

Rack Complete Iso Program Part 5 by Bill Starr • Photography by Michael Neveux

’ve said that the best way to introduce isotonicisometrics into your strength program was to insert a few positions throughout the week as you continue your regular routine. That enables you to learn how to perform isos. As I’ve mentioned, even though the system is extremely simple to understand, it involves a great deal of technique. The more you do isos, the more proficient you’ll become, which means they’ll be more productive. After a month or so of doing two or three isos a week, you should feel confident about your form. At some point you’ll be able to tell for sure that you’re putting forth maximum effort. Of course, no one can actually contract his muscles 100 percent. That occurs only in extreme situations of fright—you know, the lady who lifts a car off her trapped child. You can do contractions in the 75-to80 percent range, however, and that’s sufficient for your purpose, which is to improve your strength.

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Model: Berry Kabov

Only the Strong Shall Survive

• DEADLIFTS •

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Back to the Rack

Model: Berry Kabov

Complete Iso Program

Your dynamic squats will get a big boost from isometric work. You’ll get new strength almost immediately.

• SQUATS • What often happens when athletes become familiar with this system of strength training and discover that the positions they’ve been using have had a positive effect on certain lifts is that they want to do more than just a few positions during the week. They

want to give isos priority for the next two months and use freeweight exercises as complementary movements. That’s exactly what many of the Olympic lifters at the York Barbell Club did in the 1960s. Almost all of them—including me—did some

isos throughout the year. During the off-season, from late June to September, we’d shift to workouts that featured more iso than freeweight work. The change paid dividends in a number of areas. Doing less heavy pressing, cleaning and squatting gave our abused joints a

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Back to the Rack Incline presses will aid in your quest for more overhead pushing power.

Complete Iso Program

• INCLINE PRESSES • much-needed rest. Not having to worry about moving big numbers in preparation for an upcoming contest was a huge mental relief. Since the isos were enabling us to gain strength, we could concentrate on honing our technique with lighter poundages. It was also an ideal opportunity to deal with weaker areas and improve our endurance base. The relatively quick iso sessions and lighter-weight workouts left us with plenty of extra energy to expend on our aerobic conditioning—plus, we had more time to do so. During the season we’d lift almost every Saturday or at least every other week, with demonstrations thrown in for good measure. Hoffman insisted on exposure, and we all learned how to deal with competing frequently. Then there was work. Everyone had a job. No one got a free pass, though that was often the conception about York lifters. Bill Bednarski, Bill March and Roman Mielec worked in the warehouse, Tommy Suggs and I put out Strength & Health, Garcy was a schoolteacher, and Gary Glenney, Fred West and Homer Brannum worked in town. Tommy and I tried to get to the YMCA at least once a week to play racquetball or volleyball, but as everyone knows, an hour a week isn’t going to help much. In the summer, though, we had

• GOOD MORNINGS •

plenty of time, and we did our best to do more aerobics: We knew that having a strong endurance base was most useful. Some of the meets would go on until the wee hours of the following morning. At the Philly Open one year, Barski was clean and jerking at 2 a.m., and his class had started lifting at 6 p.m. We also realized that a better aerobics base would help us train harder and faster. That was a plus when you ended up following yourself on platform, and it happened often to lifters like March, Tony Garcy and Barski because no one else was handling nearly as much weight as they were. So there were plenty of positive reasons for us to give isos precedence in our off-season strength work. When we resumed our regular Olympic lifting regimen and relegated the rack work to an auxiliary role, we were more physically fit, free of old injuries, stronger and eager to get back into competition. I’ve received a number of letters from readers—for example, a football player, an Olympic lifter, two powerlifters and three from older men who wanted to use isos to help them maintain a high level of strength fitness—requesting that I present sample programs for building a routine around isotonic-isometric exercises. As Dr. John Ziegler designed the system specifically for

Olympic weightlifters, the first program is for them. Keep in mind that the military press was part of official competition at the time, so the routine puts more emphasis on the jerk. I include pressing positions, however, because I think they improve strength in the arms, shoulders and back, which is directly transferable to the jerk. In addition, shoulder strength benefits from both the clean and snatch. It’s a five-day-a-week program.

Isotonic-Isometric Program for Olympic Lifters Monday, Wednesday and Friday will be all isos. Tuesday and Thursday will be free-weight exercises.

Monday Three press positions: start, eye level and lockout. Three pulling positions using a clean grip: start, below the knees and high top pull on your toes. Two front-squat positions: deep bottom, as low as you can squeeze under the bar and still hold your position, and midpoint. Calf raises.

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Model: Idrise Ward-El

Model: Greg Adler

Good mornings ensure that your lower back is getting plenty of direct work.

• LIGHT SQUATS •

Tuesday

Thursday

Clean and jerks: three cleans and two jerks per set for six to eight sets. Use light-to-moderate weights and concentrate on form. Back squats: five sets of five; go heavy but not to max.

Inclines: three sets of five, then three sets of three. Work them hard.

Good mornings: four sets of 10, and push them to limit.

Front squats: six sets of three. As with the back squats, go heavy but not to max.

Wednesday

Friday

Three pulling positions using a snatch grip: start, just below the knees and top pull high on your toes.

Complete Iso Program

Snatches: six to eight sets of three reps, light to moderate weights.

Two press positions: start and another where you climb on your toes and fix the bar at the top of your head. You want to emulate where you drive the bar for your jerks. When you improve your strength in the start and the important follow-through position, your jerk will show instant improvement. Jerk lockout while in a deep split. Try to split a bit deeper than you normally do when performing the lift. Two back-squat positions: deep bottom and midpoint. Calf raises.

Three pulling positions: slightly below start using a clean grip, just below knees using a snatch grip and waist level with feet flat to the floor using a clean grip.

Model: Marvin Montoya

Warm up with lighter fullrange work to prepare muscles, joints and tendons for the iso work to come.

all your reps with minimal flaws is your goal. If you think you need to handle some heavy weights on the two quick lifts during the week, as many of the York lifters did, add a Saturday or Sunday session. Meanwhile, the two exercises in the program that you do want to lean on are good mornings and inclines. The inclines aid your quest for more overhead strength, and the good mornings ensure that your lower back is getting plenty of direct work. I felt that the isos weren’t hitting my lumbar to the same degree as they were the other parts of my back, so I always included them and worked them with purpose. Good mornings can also be done as an iso movement, but I was never comfortable with that position. Barski liked to start his training week on Sunday with an iso workout. He’d do two more on Tuesday and Thursday. On Monday and Wednesday he handled light weights on either the snatch or the clean, did some presses and squatted. He took Friday off, as did the other lifters. Friday afternoon was officially party time. Then on Saturday he went all out on the press, snatch and clean and jerk, and he finished off with more squats. Another workable plan that I have Olympic lifters use is to stay with the light weights as outlined in the recommended program, then every third week drop the Friday iso session, totaling out on Saturday. That helps them determine their progress on the various lifts.

Two press positions: start and eye level. Jerk lockout with a tiny split. Two front-squat positions: deep bottom and about six inches from lockout. Try to find the position you use when you dip down to start a jerk. Calf raises. The emphasis on the free-weight days is perfecting your form on the three phases of Olympic lifting: cleans, snatches and jerks. That means the amount of weight you use is of little importance; making

Don’t neglect calf work.

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Back to the Rack An Isotonic-Isometric Program for Powerlifters

Some type of weighted dip is optional but can increase upperbody power.

This is the same formula I suggested for Olympic lifters, three iso workouts per week and two using free weights.

Monday Three pulling positions: slightly below where you start your deadlift, just below your knees and midthigh.

Model: Jonathan Lawson

Three bench press positions: start, midpoint and lockout. Two back-squat positions: deep bottom and midpoint. Calf raises.

• BENCH DIPS •

Tuesday Incline presses: three sets of five plus three sets of three. Work them to limit. Back squats: five sets of five. Work them but not to max. Good mornings: four sets of 10. Push to limit. Weighted dips: four sets of eight.

Wednesday Three pulling positions: start, just above the knees and shrug at waist level. Two back-squat positions: deep bottom and midpoint. If possible: inclines: start, middle and finish. If not possible: standing presses: start, middle and lockout.

Complete Iso Program

Or: bench presses: start, middle and lockout.

Thursday Bench presses: four sets of eight. High pulls with a clean grip: five sets of five. Back squats: five sets of five. Same as Tuesday; work hard but not to limiour final sets of five should be with a weight you could handle for eight. Weighted dips: five sets of 10.

Friday Three pulling positions: low start as on Monday, just below knees and midthigh. Two back-squat positions: deep bottom and midpoint. Three bench press positions: start, middle and lockout. Calf raises. You may be wondering why I included calf raises, or what the original iso program called raise on toes, in a program aimed at powerlifters, who do not extend high on their toes the way Olympic lifters do. The reason is that strong calves are extremely useful to powerlifters when they break the bar off the platform in a deadlift and when they drive out of the hole in a full squat. Keep in mind that I’m presenting a model routine. You can and should adapt it to your specific needs. For example, I use only two positions for the squat. You might feel that your finish isn’t as strong as you’d like; you can l add a top position for the back squat. When setting up your program, always give your weakest lift priority on both the iso and free-weight days. If you know that the lift hurting your total the most is the bench press, do the exercises for your upper body first at every session. In the event that your lifts are all pretty much in

balance, switch the order of the exercises around regularly. Start with squats one day, do pulls the next and presses the next; then change them again. A note about incline isos and overhead presses in the rack. I believe incline isos are most beneficial because the strength gained in that angle converts directly to the flat bench. That’s also why I have lifters work it hard at the first free-weight session. I’m aware, though, that many can’t perform inclines inside a rack. Some don’t have racks that are wide enough, and some just don’t have incline benches. The next best substitute is the overhead press. You may well ask how press-

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Never do more than three positions for any bodypart.

Back to the Rack

Your object on free-weight day is to improve form. • TREADMILL •

• DEEP SQUATS •

Complete Iso Program

ing overhead can help the flat bench. The isos strengthen the deltoids and triceps, which play a major role in bench pressing. The added bonus is that overhead isos hit the muscles of the upper back, and a stronger upper back helps you pull and squat heavier weights. Your objective on the free-weight day is to improve form. I’d keep the reps on the bench fairly high to restrict the amount of weight and to force yourself to pay closer attention to small points of execution. You should do every rep perfectly— same for the squats. Notice I said to work them hard but not to max. That may need some clarification. Let’s say you can handle 405x5. While you’re doing the isos three times a week, work only up to 385x5. The lesser poundage will help you concentrate better on your technique yet still be heavy enough to force you to exert yourself. You’ll notice, too, that I haven’t put any deadlifts in the routine. You don’t need them. The isos three times a week provide the strength component, and you’ll also be hitting high pulls hard and attacking your lower back with good mornings. What’s important is to establish the same line of pull on the high pull that you use when you deadlift. In reality, a high pull is no more than a deadlift followed by a

shrug. You do it much faster than a deadlift, and that’s good because the dynamic move builds a different type of strength. The weighted dips are optional. I think they’re a great shoulder exercise and know for certain that they have a favorable influence on the bench press. Should you feel that by adding them to your program you’re overworking, however, drop them or do them just once a week. Every three or four weeks, skip the Friday iso session and total out on Saturday. It doesn’t have to be an all-out test, but you need to go heavy enough so that you can determine which lifts and what positions require additional attention. Let’s say your deadlift is stronger than ever except at the finish, which had always been a piece of cake, and now it’s the weakest link. Remedy: Switch from high pulls to shrugs on Thursdays, and do iso lockouts three times a week until that position gets proportionately stronger. What you’re looking for when you max out on all three lifts is weak points and in very specific areas. Try to pinpoint a problem in a lift, and then do isos in the corresponding range. It’s a never-ending process. Improve strength in the weakest part of an exercise, determine what area takes over that role, and then go after it.

Next month I’ll present more sample iso programs plus an extensive review of all the subtleties of the isotonic-isometric system. Meanwhile, here are a few reminders. When you do any iso position, the time you fix the bar against the top pins in a maximum contraction is more important than how much weight you’re using. If you can’t hold the isometric contraction for at least eight seconds, use less weight. Never do more than three positions for any bodypart, and change the selected positions regularly. Even moving the pins up or down one hole is beneficial. Make sure the muscle groups you’re about to put under great stress are thoroughly warmed up. Isos are very concentrated work, and you must prepare your body in order to gain the desired results and avoid being dinged. Move quickly from position to position. Finally, keep accurate records: which holes you used, the amount of weight you handled and how long you held the isometric contraction. Editor’s note: Bill Starr was a strength and conditioning coach at Johns Hopkins University from 1989 to 2000. He’s the author of The Strongest Shall Survive and Defying Gravity. IM

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Model:Dan Decker

The quick iso workouts will leave you time to build your aerobic conditioning.

Itâ&#x20AC;&#x2122;s the Right Thing

t first glance it would seem the guy was doing everything right: He almost never missed a workout, his routines were taken straight from some star, he could talk weights until the cows came home. Even his clothes and his general style in and out of the gym suggested that he was committed to his training and knew his stuff. There was a problem, however, and it was a big one: He hadnâ&#x20AC;&#x2122;t made a lick of progress in about a year.

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Itâ&#x20AC;&#x2122;s not what you do thatâ&#x20AC;&#x2122;s important; itâ&#x20AC;&#x2122;s what you accomplish

In the same gym there was another guy whose appearance, not to mention his training program and the way he did some of his movements, indicated that he not only didnâ&#x20AC;&#x2122;t know the finer points of the game but probably didnâ&#x20AC;&#x2122;t even know there were finer points and might not have cared about learning them if he knew they existed. On the other hand, he did have something going for him. Almost every week, it seemed, he made progress, and every few months he seemed to have transformed himself. His cumulative gains made him nothing like the guy heâ&#x20AC;&#x2122;d been before. To a casual observer the situation might be attributed to genetics, secret sauce or any number of explanations. To a student of human performance, however, the answers lay elsewhere because, as Thomas Gilbert noted, itâ&#x20AC;&#x2122;s not what you do thatâ&#x20AC;&#x2122;s important; itâ&#x20AC;&#x2122;s what you accomplish. Gilbertâ&#x20AC;&#x2122;s passion was human competence and, specifically, engineering it. He was devoted to helping make people good at what they were doing. Whether it was putting together widgets, whacking a baseball or making what would seem to be abstract decisions, Gilbert knew that some people were good at what they did and some werenâ&#x20AC;&#x2122;t. Fortunately for most of us, he didnâ&#x20AC;&#x2122;t stop there. He developed a variety of analyses and techniques to help make underperformers more like the superstars in their field. One of the first things Gilbert figured out was that when we analyze people who are doing their thingâ&#x20AC;&#x201D; whatever it isâ&#x20AC;&#x201D;we usually make the mistake of focusing on just that: what theyâ&#x20AC;&#x2122;re doing, as opposed to what they accomplish. Suppose we had a system for evaluating a variety of performance measures related to training. For instance, we might see how much someone knew about basic training principles; whether the person knew an amino acid from lactic acid, knew Mr. Olympia from an Olympic gold medalist, and so forth. As youâ&#x20AC;&#x2122;re a reasonable person, the approach probably makes sense to you, and you can think of all sorts of ways to evaluate how much people know about training and how well they go about conducting their own. That approach, as Gilbert figured out, is all wrong. If we applied the approach to our two fictional trainees, the first guy would do really well on the tests we developed, and the second guy wouldnâ&#x20AC;&#x2122;t. For example, Randall Strossen

,5210,1'

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%RG\ the first guy can wax eloquent on everything from spider curls to squat snatches, talk protein synthesis like a college professor and rattle off every Mr. Olympia in history—in order. The second guy knows how to do some basic stuff in the gym, has a clue about guys like Yates, Coan and Suleymanoglu, but that’s about it. If they got into a conversation about training, the first guy could make the second guy’s eyes go glassy in less than a minute. Beyond that, a knowing eye watching both in the gym would see that the first guy seemed to have a handle on what he was doing because he was doing lots of little things correctly—things that might be nuances the second guy had never even heard of. In fact, watching the second guy in the gym, it would be reasonable to conclude that he was still pretty rough around the edges. Those differences would seem perfectly reasonable and understandable if the first guy was the one making progress and the second was the one who was stalled out, but that’s the opposite of the way things are. Why? Gilbert would explain that we were misled because while the first guy was doing most things right, maybe even as many—possibly even more—than the second guy, he wasn’t doing the right things right. The person who does the right things right makes progress, and the person making progress is the one we want to emulate. Take a power clean. The first guy might be able to rattle off all the benefits of the movement. He can tell you the theory of the movement, with intricate biomechanical analyses. He can blab longer than you’d like about who’s done what in the movement. If you watched him train, though, you’d see there must be something wrong because, despite his apparently complete understanding of the lift, he can’t handle his bodyweight to save his life. Worse, his top set has been the same for the past 11 months. The second guy, on the other hand, can’t come close to the first guy in any conversation about the power clean. When it comes to doing the movement, he certainly seems to grasp

the basics, but he isn’t even sophisticated enough to know about, let alone use, things like a hook grip or a dynamic start, things the first guy does automatically. If you asked the second guy to describe what he was doing, he might say it was kind of like doing a vertical jump, only while hanging onto a barbell. His understanding might not impress you until you realized that he was mauling his bodyweight in the movement a year ago and now does 150 percent of his bodyweight. To add insult to injury, the second guy’s gained 25 pounds of bodyweight in the past year, while the first guy’s gained three-fourths of a pound, he thinks. Clearly, the second guy is the one to copy. The moral of the story, per Gilbert’s advice, is to remember that it’s accomplishment, not behavior, that counts. That’s the reason two guys can be on the same squat program, and while one outgrows his clothes in less than two months, the second one doesn’t gain a whisper. Don’t worry that this type of analysis is too complicated for you to apply to your own training—and your life in general—because it usually doesn’t take a Ph.D. to see who’s making progress and who isn’t. The key is to always remember that most people might do most things right most of the time, but that’s the road to mediocrity. The superstars, in all activities, figure out what’s really critical to success, and that’s where they shine. It’s as if someone told them the secret: It’s not how much you do right; it’s whether you do the right things right. —Randall Strossen, Ph.D. (GLWRU·V QRWH Randall Strossen, Ph.D., edits the quarterly magazine MILO. He’s also the author of IronMind: Stronger Minds, Stronger Bodies; Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks and Paul Anderson: The Mightiest Minister. For more information call IronMind Enterprises Inc. at (530) 265-6725 or Home Gym Warehouse at (800) 447-0008, ext. 1. Visit the IronMind Web site at www.ironmind.com.

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Top Squat: No Tipping or Shoulder Ripping ost of us here at IRON MAN have been iron addicts for years, even decades. That can make for creaky and often achy joints (it’s not only the reps but the aging too). Shoulders are especially vulnerable, and some of us have the kind of limited movement that prevents us from holding a bar behind our necks for squats—and if we do manage to get our hands back there, our tight shoulders cause the bar to pitch our torsos forward. Not good for proper form. Well, Dave Draper has come up with a solution, the Top Squat. We’ll let him take it from here… The Top Squat was developed for the athlete who loves to squat, realizes the important role it plays in strength and muscle building and would like an alternative method for holding the bar in place across the back. Shoulder problems are no rarity among athletes, especially strength and muscle-building athletes, and securing the bar with outstretched arms can be distressing, maybe impossible. The Bomber Top Squat is a powerful apparatus that positions a pair of rugged handles sensibly in front of the shoulders for comfort, safety and control. I conceived the Top Squat in my late 50s, when I overloaded my upper back and shoulders while pursuing some aggressive squat and deadlift training. Humbled and healing, I realized I could no longer squat, as my shoulder rotation was limited by the painful and damaging injuries I sustained. Positioning my hands to control the bar or extending my arms the length of the bar for support was impossible. I needed to find a way to balance the bar with a comfortable and powerful placement of my hands and arms before me, like two handles protruding from the front of the bar itself. Voilà, the Top Squat, Hefty enough for gorillas and designed for all levels of fitness advancement, the unit makes squatting possible again—no longer retired to the heap of bittersweet memories. Training without squatting is like lightning without thunder. The bright, instantaneous dance of light is captivating, but you’ve got to feel the earth move under your feet and hear the great rumbling down the length of your back. The Top Squat is as simple as squatting, not the easiest exercise in the lifter’s repertoire but possibly the most effective. You center the unit on your standard 1 1/16th-inch bar and press it into place. Secure the beast to the bar with the pair of nylon and Velcro safety straps provided, and you’re ready for action. After a few hard workouts you’ll probably forgo the safety straps, as the unit remains sufficiently in

place by pressure. You can affect the erectness of your back by raising or lowering the handles, an added attraction I had not foreseen in the inception of the Top Squat but one I’ve come to appreciate. The action of the squat remains true. It’s not altered unless you choose to for lower-back safety, maximum thigh power or improved thigh recruitment. Within a few sets of thoughtful squatting, I think, you’ll agree the Top Squat builds strong legs while protecting the shoulders and back. If your shoulders are troublesome, you’ll jump up and down—as we do when we have a spectacular workout. If your shoulders are healthy, unimpaired and without pain, you must be young, invincible or new at the sport. Swell. The chances of damaging your rotator cuff will be reduced considerably, as supporting the bar in the conventional manner while squatting is a tremendous stress on the vulnerable and overworked shoulder region. Put squats back in your workouts, and start climbing those once-impossible mountains again. The thick-line polyurethane-coated Top Squat is 18 3⁄4inch, 11-gauge, heat-treated-steel tubing coated with dense polyurethane. It’s customized to press onto your 1 1/16thinch bar. The plastic-coated tubular section offers a densely padded three-inch-diameter support with an indented, centrally located vertebra relief for weight distribution and shoulder comfort. Two solid steel one-inch handles extend outward 16 inches at agreeable angles and with slight end curves for universal functionality. The unit is slick and rugged at 15 pounds. —Dave Draper (GLWRU·V QRWH The Top Squat has won the hearts of shoulder-impaired lifters worldwide for enabling them to squat freely, safely and powerfully. The Top Squat goes for $149 and is available from Home Gym Warehouse. Call (800) 4470008, or visit www.Home-Gym.com.

:HE DOHUW For more from Dave Draper, visit www.davedraper.com and sign up for his free newsletter. You can also check out his amazing Top Squat training tool, classic photos, workout Q&A and forum.

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Train, Eat, Grow—The Positionsof-Flexion MuscleTraining Manual by Steve Holman

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“Positions of Flexion: The Critical Mass Series” (3-Pack) “Ronnie Coleman’s The Cost of Redemption” “Mike Mentzer’s “High-Intensity Training” “Sizzlefest: IM’s Hottest of the Hottest” “Jay Cutler’s Ripped to Shreds” 7RS ( ERRN The Ultimate Mass Workout— Featuring the X-Rep Muscle-Building Method by Steve Holman and Jonathan Lawson (available at www.X-Rep.com)

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Poolside Wow Power t was spring break, and all the hotel guests were out by the pool, basking in the warm midday sun. College students from across the country had come to South Padre Island in Texas for a one-week hiatus, but the trials and tribulations of academia were still the main topic of conversation—until he arrived. Clad in baggy, bright-orange beach jams, which couldn’t begin to hide his massive quads and hams, and a white torso-hugging York Barbell Club Tshirt, the man had obviously been hitting the iron hard. The loud conversations around the pool turned to whispers as he pulled up a lounge chair, spread his towel and began peeling off his shirt, every one of his movements a veritable lesson in muscular anatomy. As his shirt came off and his arms came down from above his head, the poolside populace was entranced. And for good reason. The man was a work of art, every muscle developed in perfect harmony with the others. One coed who was sitting nearby turned to her friend and said, “The scenery just improved 100 percent. Look at that chest.” In fact, it was a perfect chest—with deep lines etching the lower portions from delt to sternum, a split separating the upper and lower pecs that jumped into view every time he moved his arms and a fireworks display of striations that exploded all the way up to his clavicles. What was really amazing was how his chest development was so perfectly balanced—high, full pecs that brought Steve Reeves to mind. So who was this guy? Was he Mr. America or Mr. Universe, or had the gods sent him down from the heavens

Comstock

to show the mere mortals what was possible for the male physique? None of the men there that day ever found out. You see, no self-respecting male was going to put his body into comparison range of an Adonis just to ask him a few questions. That would have been like giving the women around the pool the choice between T-bone steak and a corn dog. Many of the women, however, got to know him quite well over the next few days. —Steve Holman Train, Eat, Grow (GLWRU·V QRWH Train, Eat, Grow— The Positions-of-Flexion MuscleTraining Manual is available from Home Gym Warehouse for $19.95. Call (800) 447-0008, or visit www.Home-Gym.com to order.

Body Building

Clean Teeth, Healthier Heart Did you know that the same bacteria that causes gum disease can also elicit plaque and inflammation in your arteries? One more reason to brush and floss daily. And don’t forget to make time for a professional cleaning by your dentist twice a year. —Becky Holman www.X-tremeLean.com

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s most of you probably have figured out by now, not everyone in the world supports your bodybuilding goals. Often friends and family do the most to discourage your dreams, though they may have good intentions (you know what the road to hell is paved with). The disheartening words will usually fall into one of two categories: canâ&#x20AC;&#x2122;t and shouldnâ&#x20AC;&#x2122;t. The canâ&#x20AC;&#x2122;t remarks have a unique sting to them, as they imply that youâ&#x20AC;&#x2122;ll never achieve your goals no matter how hard you try. A few of the choice samples: â&#x20AC;˘â&#x20AC;&#x153;You just donâ&#x20AC;&#x2122;t have those freaky genetics.â&#x20AC;? â&#x20AC;˘â&#x20AC;&#x153;Only guys from X racial or ethnic group make good bodybuilders.â&#x20AC;? â&#x20AC;˘â&#x20AC;&#x153;You canâ&#x20AC;&#x2122;t build a good physique without tons and tons of steroids and GH.â&#x20AC;? â&#x20AC;˘â&#x20AC;&#x153;Youâ&#x20AC;&#x2122;re too old/too young.â&#x20AC;? â&#x20AC;˘â&#x20AC;&#x153;All those guys started out big already, and youâ&#x20AC;&#x2122;re so skinny.â&#x20AC;? â&#x20AC;˘â&#x20AC;&#x153;Youâ&#x20AC;&#x2122;ll never be able to show any definition; you and your whole family are overweight.â&#x20AC;? â&#x20AC;˘â&#x20AC;&#x153;You have a job and a family; to be a good bodybuilder you have to do nothing but eat, sleep and train.â&#x20AC;? Wow! Howâ&#x20AC;&#x2122;s that for a blast of negativity? I bet youâ&#x20AC;&#x2122;ve heard most, perhaps all, of these. Donâ&#x20AC;&#x2122;t believe statements like that because theyâ&#x20AC;&#x2122;re all ridiculous if you look at them objectively. The next category is more on the idea of adviceâ&#x20AC;&#x201D;advice thatâ&#x20AC;&#x2122;s well meant but is nonetheless bad. Listen to a few: â&#x20AC;˘â&#x20AC;&#x153;You shouldnâ&#x20AC;&#x2122;t waste your time bodybuilding; thereâ&#x20AC;&#x2122;s no money in it.â&#x20AC;? â&#x20AC;˘â&#x20AC;&#x153;Bodybuilding is a very unhealthy sport; youâ&#x20AC;&#x2122;ll die young.â&#x20AC;? â&#x20AC;˘â&#x20AC;&#x153;All that muscle will turn to fat when you quit.â&#x20AC;? â&#x20AC;˘â&#x20AC;&#x153;You shouldnâ&#x20AC;&#x2122;t eat a lot of protein or take creatine; your kidneys will be ruined.â&#x20AC;? â&#x20AC;˘â&#x20AC;&#x153;You shouldnâ&#x20AC;&#x2122;t

spend so much time training and eating. What about your poor family?â&#x20AC;? â&#x20AC;˘â&#x20AC;&#x153;Bodybuilding is for homosexuals. Is that what you want to become?â&#x20AC;? Such statements, while conceding that thereâ&#x20AC;&#x2122;s a possibility that you can make your bodybuilding dreams come true, all insist that youâ&#x20AC;&#x2122;ll come to regret it one way or another. With canâ&#x20AC;&#x2122;t or shouldnâ&#x20AC;&#x2122;t statements, you must carefully consider the source and any motive the speakers may have before you let them get to you. Some people are simply ignorant and have bought into the myths and misinformation regarding bodybuilding, often served up to them by sensationalistic mainstream media. Others are jealous or threatened and secretly donâ&#x20AC;&#x2122;t want to see you do anything exceptional that may make them feel inferior. So whether the intentions of those negative statements are innocent or malicious, do your best to take them all with a grain of salt, and stay focused on your goals and dreams. Remember, nobody can ever take those away from you unless you let them. â&#x20AC;&#x201D;Ron Harris www.RonHarrisMuscle.com

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I R O N

M A N

M A G A Z I N E

P R O U D L Y

P R E S E N T S :

The Bodybuilding Stars of Tomorrow Here today!

From www.GraphicMuscle.com

Photography by Bill Comstock To see more great photos of these and other stars visit

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Manuel Torres

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Chris Smith

Kevin Cleveland

Dan Decker Phil Heath

Leo Ingram

Bethany Gainey

Nathan Detracy

Fakhri Mubarek

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Jerry Brainum’s

Bodybuilding Pharmacology

Fit to Be Tried

Illustration by Christian Martinez

phoria, grandiose beliefs, hyperactivity and reckless or dangerous behavior. In those who have such mental conditions as depression, psychosis or mania, using steroids either makes the conditions worse or makes them apparent. Not all the research indicts testosterone or other anIn a fit of incomprehensible anger, a 16-year-old boy abolic steroids. In several studies giving testosterone to kills his 14-year-old girlfriend. The youthful killer has no men had no effect on any aspect of behavior. Other studprior record of either criminal activity or violence. In ies have shown that the angriest of men had lower-thananother incident a muscular man goes into an irrational normal testosterone levels. Then there’s the fit, using his fists and a metal bar to attack the drivers of self-fulfilling-prophecy effect: If you think something will three other cars, thinking that they are the cause of a happen, it often will. Doctors who prescribe antideprestraffic delay. In a meaningless display of bravado, another sants often don’t tell male patients that a side effect of man drives his car straight into a tree. The connection such drugs is impotence. The fear is that putting the sugbetween those incidents is that the perpetrators were all gestion in the patient’s head will yield the side effect. taking anabolic steroid drugs. No one would deny that anabolic steroids have Anabolic steroids are often in the news, mainly because potent effects on muscle. But you have to of an apparently wide usage of so-called designer wonder just how much of the gains expesteroids, which until recently couldn’t be rienced by those who use them accrue detected by the usual tests. Steroid use from a strong belief in the drugs, which seems to explain in many people’s minds may lead to harder training, better the often out-of-control personality nutrition and other factors that characteristics of professional result in real muscle gains. The athletes. Whenever an athlete same is true for the mental throws a temper tantrum, people effects of steroids: Those who suggest that “the steroids make think they’re supposed to act him crazy.” The supposed psycrazy while on the drugs often chological effects of steroids are do, then use the drugs as an excuse known in the popular parlance as for their bad behavior. Yet not every “’roid rage.” athlete who takes steroids shows The concept of ’roid rage is fueled aggressive tendencies. Much deby popular media and even physipends on the inherent personality cians. The basis is simple: Men of the user. Angry people may get have higher levels of testosterone angrier while taking large doses than women, which explains why of anabolic steroids. In fact, the men are naturally more aggressive. medical literature notes that the Others like to point out that higher the doses, the greater the women never start wars; only men chance of psychological symptoms. do (an observation obviously made The minimal level of testosby those who’ve never gone terone through a divorce). thought Anabolic to prosteroids weren’t duce always linked to adverse increased agpsychologigression. In the cal effects is 1940s, not long 1,000 milligrams a after testosterone week, an amount that was discovered, it greatly exceeds the was suggested as an dosages suggested for effective treatment for testosterone-replacement depression in men. In fact, therapy. Symptoms that mania common symptom of hypogofest often abate shortly after the nadism, or low testosterone levels in drugs are withdrawn, although they can men, is severe depression. last up to a month afterward. Over the past 20 years, Do anabolic steroids actually cause so-called Several case studies in the however, the medical penmedical literature suggest that dulum has swung: Testos’roid rage, which can lead to criminal behavsteroids are hard not only on terone is a drug that induces ior? In a small percentage of users they do severe mental disturbances indeed amplify what’s already there—an angry users but also on those closest to the users, such as family, wives or in users. Among the sympperson may well get even angrier when using girlfriends. Although outright toms associated with anlarge doses of steroids. psychosis is rare, irritability is abolic steroid use are common. Things that would irritability, aggression, eu-

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normally not upset you bring on what could be mildly called an overcompensation effect. Some athletes on steroids have beaten their wives or girlfriends to the extent of sending them to the hospital. Some research links cases of homicide, suicide and other causes of death to steroids. One study examining the cause of death in 34 steroid users found that 11 had killed themselves, nine were homicide victims and 12 died accidentally. The conclusion of the study was that anabolic steroid abusers were at higher risk because of impulsive and aggressive behavior or increased depression.1 Steroids affects brain function. Experiments have demonstrated that anabolic steroids, when given to adolescent rats, lead to a decrease in receptors in the brain for GABA, an inhibitory neurotransmitter. That substance, which is synthesized from amino acids, calms the brain. In fact, most prescription sleeping pills work by interacting with the GABA receptor, and if the receptor malfunctions, mania and delusional thinking, as well as loss of control, can result. GABA functions in a section of the brain called the amygdala, the site of emotional response and anger expression. It’s not difficult to see how inhibiting GABA could lead to increased aggression and anger. Anabolic steroids also adversely affect the density of neurons that express serotonin, a brain chemical associated with sleep and feelings of relaxation. Before it was unjustly banned several years ago, the amino acid Ltryptophan was often used as a sleep and relaxation aid. It worked because it was the direct precursor of serotonin synthesis in the brain. A lack of serotonin activity would make someone feel not only jumpy and on edge but also depressed. Many antidepressants, such as Prozac, work by interacting with serotonin in the brain. It’s possible that for a person with tendencies toward depression, using steroids may make the feelings worse. The suicides related to steroid use likely occurred through that mechanism. Testosterone is known to increase a hormone synthesized in the posterior pituitary gland. Vasopressin, or antidiuretic hormone (ADH), mainly helps the body retain water and maintain vital blood fluid volume. In excess, however, ADH is associated with increased aggressive behavior, dominance and memory. ADH has a correlation with serotonin: When serotonin is low and ADH is high, increased aggression occurs. Since testosterone increases ADH while lowering serotonin, the possible aggressionproducing effects are clear. The increased water retention observed in those who inject testosterone also represents an increase in ADH. Some suggest that you can become psychologically addicted to steroids, especially if you’re taking large doses. Addiction requires a withdrawal syndrome, a set of symptoms that occur when drug use ceases. Popular movies have depicted what happens when drugs such as heroin are withdrawn, with junkies experiencing excruciating mental and physical effects. Some studies suggest a withdrawal syndrome likewise exists with anabolic steroids. The symptoms include depression; anhedonia, or an inability to feel joy or happiness; fatigue; impaired concentration; and, in some cases, thoughts of suicide. The feelings can become so overwhelming that the user promptly goes back on the drugs. In other cases the notion that all the muscle gains made

The interaction of testosterone with serotonin suggests that increasing serotonin levels in the brain may help to blunt aggressive tendencies while on steroids. An over-the-counter supplement called L-5-hydroxy tryptophan, a bean derivative, is a good direct precursor of serotonin. while on the drugs are dissipating rapidly leads to a return to the drugs. Most of the addictive effects are more associated with the oral or 17-alpha ankylated versions of the drugs. Anabolic steroids have been characterized as gateway drugs, in the sense that using them often leads to use of other, more immediately dangerous drugs. Why that’s so is hard to say, although the mental euphoria induced by steroids may induce some to experiment with other drugs that have no anabolic properties. Although not often discussed, some well-known bodybuilders have indeed become hooked on hard-line drugs. Some started with a drug called Nubain, which was characterized as nonaddictive. The original rationale for using Nubain was that it provided an antistress effect during intense training and dulled pain to the extent that it enabled harder training in the gym. But Nubain turned out to be not so innocent. Although no one died from using it, many users went on to drugs such as heroin. The recent death of a former national champion bodybuilder was linked to his heroin use. He started with Nubain. So, do anabolic steroids actually cause ’roid rage? In a small percentage of users they amplify what’s already there. That is, an angry person may get even angrier when using large doses of steroids. Most who use the suggested steroid cycles that feature large doses of several drugs experience greater irritability because of the chemical changes induced in the brain. The key to how a person acts while on steroids relates to the higher brain centers, which determine intellectual functions and rationality. Some people can maintain control and not engage in antisocial behavior, such as beating people up, crashing cars voluntarily or throwing insane public temper tantrums. For those unable to tap into their higher intellectual www.ironmanmagazine.com \ DECEMBER 2005 267

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Jerry Brainumâ&#x20AC;&#x2122;s

Bodybuilding Pharmacology The key to how a person acts while on steroids relates to the higher brain centers, which determine intellectual functions and rationality. Some people can maintain control and not engage in antisocial behavior, such as beating people up, crashing cars voluntarily or throwing insane public temper tantrums. centers, the drugs represent a serious mental-health risk. Such people could represent a danger to themselves, their families and society. The ultimate solution for those who say that using steroids drove them to commit negative acts is to either reduce intake of the drugs or, better yet, get off them completely. The interaction of testosterone with serotonin suggests that increasing serotonin levels in the brain may help blunt aggressive tendencies while on steroids. Tryptophan is no longer available, but another OTC supplement called L-5-hydroxy tryp-

tophan, a bean derivative, is an even more direct precursor of serotonin than tryptophan is. Taking at least 300 milligrams a day while on steroids may help. One company is also selling a natural GABA derivative that appears to be able to cross the bloodbrain barrier and exert calming effects. That, too, may offer benefits for those experiencing increased aggression while on steroids. Fish oil is particularly effective for modulating aggressive tendencies. Fish oil, or omega-3 fatty acids, interacts with serotonin receptors in the brain to help tame aggression. Vari-

ous studies have shown that those with low brain levels of omega-3 fats are often depressed and have increased aggression. A good dose for people who are taking steroids is five to 10 grams of fish oil a day. The liquid form of the supplement is preferable, since youâ&#x20AC;&#x2122;d need to take far too many capsules to reach that dose range.

References 1 Thiblin, I., et al. (2000). Causes and manner of death among users of anabolic steroids. J Forensic Sci. 45:16-23.

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Readers Write Contest Crackdown Exercise Execution

Iâ&#x20AC;&#x2122;m pleased that the IFBB is finally taking steps (supposedly) to control some of the judging standards in bodybuilding contests. Itâ&#x20AC;&#x2122;s long overdue. The argument of symmetry vs. size has gone on in bodybuilding circles since the very beginning, but the current problem goes a little deeper. In todayâ&#x20AC;&#x2122;s bodybuilding world many of the competitors have gotten away from bodybuilding ideals to some degree. In addition to the bloated bellies and those unsightly synthol lumps (is anyone fooled by them?), physiques are also being corrupted by overdeveloped glutes, hips and upper thighs. In my opinion, not every bodypart should be bulked to the absolute maximum. Sure, a bodybuilder needs development in all areas, but a manâ&#x20AC;&#x2122;s physique should have a V-taper, not the shape of a cinder block. I donâ&#x20AC;&#x2122;t put the blame for current bodybuilding trends entirely on the competitors. The majority of the blame goes to the judges and the fans. When Rich Gaspari popularized striated glutes back in the late â&#x20AC;&#x2122;80s, fans started demanding more and more rear-end development. Thatâ&#x20AC;&#x2122;s just one example of trends that have spilled over into judging and become commonplace in bodybuilding. As an artist with a keen eye for anatomy, I can see when a bodybuilderâ&#x20AC;&#x2122;s symmetry is severely skewed, but I realize that recognition isnâ&#x20AC;&#x2122;t inherent in all fans. Thatâ&#x20AC;&#x2122;s why I feel the judges definitely have to take more responsibility in this area. Iâ&#x20AC;&#x2122;m a bodybuilding fan at heart, and I know we all want to see freaky development; however, I think we can have freaks and still adhere to bodybuilding ideals. I think Ronnie Coleman is a great champion, but I liked his physique better when he won his first couple of Olympia titles. To my eye, the majority of his recent weight gain was in his glutes, upper thighs and waist. I also felt Dorian Yates represented an excellent combination of freakiness, size and symmetry during his first two years as Mr. Olympia. Much of my inspiration for the IRON MAN Legends poster series stems from the fact that many of the earlier champions represented a closer adherence to aesthetics and symmetry. Perhaps by bringing attention to these great champions and viewing them through an artistâ&#x20AC;&#x2122;s eye, we can educate some of our younger bodybuilding fans. I applaud IRON MAN for honoring bodybuilders of the past as well as the future. Ron Dunn via Internet 272

Editorâ&#x20AC;&#x2122;s note: Itâ&#x20AC;&#x2122;s difficult to show every exercise mentioned in every issue. We often explain difficult-to-grasp exercises in our e-zine and at our Web site, www.IronManMagazine.com. You can subscribe to our e-zine free at our home page. As for occlusion, weâ&#x20AC;&#x2122;re just beginning to understand its impact on muscle growth. Thereâ&#x20AC;&#x2122;s more discussion at www.X-Rep.com and in the X-traordinary Abs ebook, Chapter 4, Bloodbath Aftermath, available at that Web site.

Wow! After I saw Federica Belli, the Hardbody in the October â&#x20AC;&#x2122;05 IRON MAN, I had to write. Yes, yes, yes, she is absolutely your hottest Hardbody ever! We have to see more of her in a future issue. Please! Her physique is the perfect combination of toned muscles and feminine curves. Wow! Sam Pennington via Internet

Federica Belli.

Editorâ&#x20AC;&#x2122;s note: Weâ&#x20AC;&#x2122;ll see what we can do about getting her back in the studio. In the meantime, hereâ&#x20AC;&#x2122;s another photo of Federica to keep you going. Neveux

Neveux

IRON MAN is my favorite bodybuilding magazine. I really enjoy the nutrition articles, Bodybuilding Pharmacology and the X-Rep training. However, there hasnâ&#x20AC;&#x2122;t been enough explanation about occlusion [or blocking blood flow to the muscles]. Also, some of the exercises mentioned need to have pictures, like incline lateral raises. A. Franklin West Palm Beach, FL

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