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To Order Call 1-800-667-4626 More info at www.muscle-link.com These statements have not been evaluated by the U.S. Food and Drug Administration. Send check or U.S. money order to: Muscle-Link, 1701 Ives Ave., Oxnard, CA 93033. Fax (805) 385-3515. All major credit cards accepted. Call for foreign prices. This product is not intended to diagnose, treat, cure or prevent any disease. Results using this product vary from individual to individual. For optimal results consult your physician and follow a balanced diet and exercise program.

www.ironmanmagazine.com \ APRIL 2006 261

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Available at Home-gym.com and Ironmanmagazine.com This DVD features Greg Plitt, one of the top ﬁtness models in the country and up-and-coming Hollywood actor. Seeing Greg’s muscles in motion will motivate you, as he demonstrates the techniques to sculpt your own impressive physique. Greg is a former Army Ranger and was recently voted Hollywood’s top body.

150 DECEMBER 2009 \ www.ironmanmagazine.com

February 2006

Fitness Olympia,

Vol. 65, No. 2

page 254

Real Bodybuilding Training, Nutrition & Supplementation

FEATURES

82 TRAIN, EAT, GROW 76 Details can make big differences in your physique. The TEG men analyze perfect mass-building sequences and the DXO technique.

106 A BODYBUILDER IS BORN 7 Ron Harris schools his young protégé on the right time to compete—age vs. the stage.

120 THE INNER WARRIOR, PART 1 Jerry Brainum pulls no punches as he interviews nutrition expert Ori Hofmekler on everything from frequent eating to high-protein diets to fasting for more muscle.

140 BEYOND GLYCOGEN George Redmon, Ph.D., analyzes your energy system and gives you tips on how to rev up to rep out with more grow power.

164 X FILES Dissecting the perfect massbuilding set.

176 BODYBUILDING BEGINNINGS Bodybuilding Beginnings, page 176

Beyond Glycogen, page 140

Celebrated bodybuilding author Stuart McRobert presents a quickstart program for beginners—which doubles as a fresh start for those getting back to the gym after a layoff.

Dan Decker and Alejandra Gutierrez appear on this month’s cover. Hair and makeup Kimberly Carlson. Photo by Michael Neveux.

200 MUSCLE-PROGRAM PRIMER Christopher Pennington’s eight essentials for designing a workout that works for you.

212 HEAVY DUTY John Little channels Mike Mentzer’s HIT philosophy.

222 MORE ARM SIZE Eric Broser reveals how to build higher bi’s and sweeping tri’s—because your guns can never be too big.

A Bodybuilder Is Born, page 106

238 POWER/REP RANGE/SHOCK 2 Another look at an incredible mass protocol that covers all the bodybuilding bases.

254 IFBB FITNESS, FIGURE AND MS. OLYMPIAS Our full-page miniposter treatment of the most spectacular female bodies on the planet. Wow!

292 HARDBODY Sultry and striking fitness femme Valerie Waugman.

310 ONLY THE STRONG SHALL SURVIVE Bill Starr on the strength factor in bodybuilding.

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More Arm Size, page 222

DEPARTMENTS

30 TRAIN TO GAIN The best grips and exercise for more muscle size. Joe Horrigan’s Sportsmedicine is here too.

46 NATURALLY HUGE John Hansen’s world of hurt, part 2—injuries and how to avoid and train around them.

56 CRITICAL MASS Steve Holman blasts you through the tension dimension for more mass.

66 EAT TO GROW The double-trouble fat splat, new whey-cool research and plenty of fantastic food facts.

Hardbody, page 292

Train to Gain, page 30

96 SMART TRAINING Charles Poliquin talks strongman-training strategies. Plus, his tips for a building a bigger bench.

286 NEWS & VIEWS Lonnie Teper’s got more wild stuff from the Mr. O and his usual tantalizing tidbits from around the bodybuilding world.

302 PUMP & CIRCUMSTANCE Ruth Silverman’s auspicious overview of the women’s Olympia events from Vegas, flash scores from the ’05 NPC National Championships—and a whole lot more. Plus, Gene Mozée’s look at the new “No Pain, No Gain” bodybuilding movie (on page 307).

320 MIND/BODY CONNECTION Randall Strossen, Ph.D., discusses inner visions and outer limits (it’s mental-might insight). Gallery of Ironmen and Graphic Muscle Stars also appear here.

330 BODYBUILDING PHARMACOLOGY News & Views, page 286

Pump & Circumstance, page 302

Jerry Brainum’s look at growth hormone and the fat-burning zone.

336 READERS WRITE Big-bodybuilding-babe backer, racist boredom, hardcore covers and informative information.

W E B A L E RT !

For the latest happ

In the next IRON MAN Next month is our annual over-40 bodybuilding issue, and it’s shaping up to be a blockbuster! We have training insight from the older, bolder muscle crowd, like Team Universe champ Skip La Cour. Plus, respected researcher Jerry Brainum reveals the exact supplements he takes and suggests ways of building more muscle and health as you move into middle age. Then there’s our usual top-notch training tutelage, like Eric Broser’s forearm-forging, calf-engorging feature and muscle-building details in our X Files section. We also have a controversial interview with Shawn Ray on the state of competitive bodybuilding. Watch for the slightly more mature March IRON MAN on newsstands the first week of February.

en world of bodybuild ings from the ing and fitness, set your browse www.IronmanMaga r for zine.c www.GraphicMusc om and le.com. Free download from imbodybuilding.com

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John Balik’s

Founders 1936-1986: Peary & Mabel Rader

Publisher’s Letter

Opportunities: The Golden Age The 1970s were the golden age of bodybuilding, when the perfect storm of personality and publicity came together to raise bodybuilding’s profile to a new, positive level. The personalities were Arnold Schwarzenegger, Arthur Jones, George Butler, Charles Gaines and Joe Weider. Joe brought Arnold to the United States, Gaines and Butler created the book and documentary “Pumping Iron,” and Arthur Jones created Nautilus machines, for which Peary and Mabel Rader provided a launching pad in Iron Man. Arnold was featured in a breakthrough article in Sports Illustrated that introduced him to millions of people who had never been exposed to bodybuilding. It portrayed him as a hugely engaging three-dimensional personality, not the usual media-created caricature. Add to that Arnold’s starring role in “Stay Hungry”—which could easily be his two-word philosophy—and you have a series of events that not only changed bodybuilding forever but in a much broader sense laid the groundwork for bringing weight training to the masses. Arnold showed that it felt good to have muscle. For the first time you could mention in the outside world that you were a bodybuilder and be respected for it. The skeptics were finally convinced that bodybuilding was a great life-enhancing activity. The personality-and-media storm expanded opportunities for all involved. Both Arnold and Nautilus became brands. Bodybuilding publications grew at the fastest rate they’d ever experienced. Jones made bodybuilding more acceptable by “hiding” the barbell and overseeing scientific studies that backed up his theories. His ideas went from the pages of Iron Man to the weight rooms of the nation’s football teams and, finally, to the Nautilus Gyms that opened up across the country. Arthur understood marketing, and today Nautilus™ is like Xerox™: Just as all copiers are often referred to as Xerox machines, so Nautilus has become synonymous with exercise machines. Jones’ machines had the great advantage of not looking like a simple barbell or dumbbell. The barbell was part of the old bodybuilding culture; the machine was the future—although, as Vince Gironda once told me, the barbell looks dumb, but you have to be smart to use it. I don’t want to get into the machines-vs.-free-weights debate here, but it’s undeniable that Nautilus and the exercise-machine industry it spawned were key elements in getting people into the gym and training hard. That’s especially true for women. Before Nautilus came on the scene, women trained with low intensity for the most part, but the machines introduced them to the pleasures of strength and development. All of a sudden it was okay to be strong and female. I’ll have more on bodybuilding in the ’70s next month, as I explore the evolution and de-evolution of our sport. As always, I welcome your comments; send them to Ironleader@aol.com. IM 28 FEBRUARY 2006 \ www.ironmanmagazine.com

Publisher/Editorial Director: John Balik Associate Publisher: Warren Wanderer Design Director: Michael Neveux Editor in Chief: Stephen Holman Art Director: T. S. Bratcher Senior Editor: Ruth Silverman Editor at Large: Lonnie Teper Articles Editors: L.A. Perry, Caryne Brown Assistant Art Director: Christian Martinez Designer: Emerson Miranda IRON MAN Staff: Vuthy Keo, Mervin Petralba, David Solorzano, R. Anthony Toscano 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 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 Jonathan Lawson, Ad Coordinator: ironjdl@aol.com Sonia Melendez, Subscriptions: soniazm@aol.com

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30 FEBRUARY 2006 \ www.ironmanmagazine.com

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TECHNIQUE TWEAKS

A conventional bodybuilding belief is that flat-bench presses work the central, meaty portions of the pectoral muscles, while incline presses work the upper portions. Since the upper portions of the pecs are often more deficient in muscle mass than the lower and central portions, the usual suggestion is to focus on training the upper chest with exercises such as incline-bench presses— performed with a barbell, dumbbells or machines—plus incline dumbbell flyes. Then there’s the matter of varying grips used during bench presses at any angle. The dogma here is that using a narrow grip during chest presses shifts the focus from pecs to triceps, while using a wider grip places the emphasis on the pecs. A variation of that is to use an underhand, or supinated, grip as opposed to the usual pronated grip. A new study examined varying grips to see just what muscles they affected.1 Twelve healthy men with at least six months of training experience were hooked up to electromyograph, or EMG, machines while doing bench presses. EMG measures electrical activity and is a good indication of precisely which portion of a muscle is being activated during exercise. The study’s main finding was that using the supinated grip greatly increases the activity of the biceps during bench presses. That’s because of a secondary function of the biceps, namely, to stabilize the shoulder. People who are vulnerable to shoulder injuries may be able to reduce stress on their shoulders by doing bench presses with a supinated, or curling, grip. The study also found that there is no decrease in the extent of pec activation when the supinated grip is used. The biceps is even more

activated during a supinated narrow-grip bench press. A narrow grip changes elbow stability, increasing biceps activity to help stabilize the elbows during the exercise. In addition, weight is more difficult to balance with a narrow than a wider grip. That places more tension on the biceps. Using a narrow pronated grip places greater emphasis on the triceps muscle. In fact, close-grip bench presses are a popular training exercise for triceps. Using a narrow grip, however, reduces pec involvement. Based on the new study, though, it seems that if you use a supinated grip for narrow-grip bench presses, you get triceps and chest activation plus biceps stimulation as well. —Jerry Brainum 1 Lehman, G.J. (2005). The influence of grip width and forearm pronation/supination on upper body myoelectric activity during the flat bench press. J Strength Cond Res. 19:587-91.

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A close grip puts more stress on the triceps; however, an under, or reverse, grip puts heavy emphasis on the biceps (yes, biceps).

Neveux \ Model: Aaron Brumfield

Neveux \ Model: Berry Kabov

Pressing Issues

How does grip affect muscle activation on bench presses?

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Whatever You Need—Wherever You Train ™

TRAIN TO GAIN

SIZE SURGE

CHAMP TRAINING

Peakin’ With the Freakin’ Rican

Comstock

Puerto Rican bodybuilder Gustavo Badell has come into his own in the pro ranks. After a spectacular win at the IRON MAN Pro in 2005, he took third at both the Arnold Classic and the Mr. Olympia. Here’s a glimpse of the Freakin’ Rican’s training philosophy, as reported by Larry Pepe in his massive tome, The Precontest Bible: Gustavo usually takes Thursdays and Sundays as off days. Because he rotates a four-day split over a five-day training week, each week begins and ends with different bodyparts. He trains calves twice a week, usually with legs and another bodypart, and does them first. He works his abs three times per week. He does 12 to 16 working sets of 12 to 15 reps for his larger bodyparts—chest, back, hams and quads. For his smaller bodyparts—delts, triceps and biceps—he does nine to 12 sets of eight to 10 reps. “I’ve always felt better using heavier weights and fewer sets on smaller muscles,” he says. “But on the larger muscle groups I’ve always done better with more volume—higher reps and more sets, usually around 15. I just feel that the larger, more complex muscle groups need more volume to respond. That’s what has worked for me.” —the Editors

32 FEBRUARY 2006 \ www.ironmanmagazine.com

Some movements are essential when you’re going for rapid, drug-free muscle growth and power. They truly adhere to the efficiency-of-effort concept—maximum gains with minimal time expenditure. The squat, for example, primar ily works the frontal thighs but also effectively trains the buttocks, lower back, hamstrings, calves and even the abdominals to a certain extent. Bentover rows primarily work the upper back but also train the lower back, trapezius, biceps and posterior deltoid. Because they’re multijoint movements, you work a variety of muscles with a single exercise, which is why they’re called compound and why you only need a few of them to work your entire body effectively and efficiently. These efficiency-of-effort movements are strong medicine, and they’ve built more muscle than any machine routine ever could. [Note: For more on the best, or ultimate, exercise for each bodypart, along with fast-mass routines that incorporate those movements with X Reps, see The Ultimate Mass Workout e-book, available at www.X-Rep.com.] —Steve Holman IRON MAN’s Home Gym Handbook Editor’s note: IRON MAN’s Home Gym Handbook is available from Home Gym Warehouse, (800) 4470008 or at www.Home-Gym.com.

Editor’s note: The Precontest Bible contains the exact precontest blueprints of the world’s best bodybuilders, including Dorian Yates, Jay Cutler, Dexter Jackson, Lee Priest and Ronnie Coleman. You’ll see their training routines, diets, cardio regimens and loads of incredible photos. The Precontest Bible is available from Home Gym Warehouse for $49.95. Call (800) 447-0008, or visit www.Home-Gym.com.

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Neveux \ Model: Lee Apperson

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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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Best Stress for Muscular Success A bodybuilding adage has it that to increase muscular size and strength, you must lift heavy weights and do fewer repetitions per set. That notion, however, is challenged by other training theories. Some believe that if the intensity is high enough, you can make equal gains using less weight, since the muscle is trained to failure in a set of eight to 12 reps. In the periodization system you do varying cycles of training over several months, with the cycles featuring light, medium and heavy weights used in repetition patterns of 12, eight and six reps per cycle, respectively. The hormonal effects of training are also key. The power of anabolic hormones is evident in the physiques of many professional bodybuilders. The type of exercise that promotes the greatest natural release of anabolic hormones should produce the best strength and size gains. Past studies have shown that the best way to promote a maximum increase of growth hormone is to do higher reps and sets with weights that are 70 to 80 percent of one-rep maximum. Testosterone is even more responsive than GH to the amount of weight you lift. To maximize testosterone, you must do lower reps, no more than three to six per set, lifting weights near 100 percent of maximum. Other factors that influence hormonal responses during exercise include age (younger people release more anabolic hormones than those over 40); rest periods between sets (shorter rests produce higher hormone levels due to an increase of hormonal signaling products such as lactic acid); and total amount of work done, with more sets—up to a point—producing greater hormone release. Training intensely for more than one hour, however, leads to a drop in anabolic hormone levels. Working larger muscle groups, such as the thighs and back, produces a higher hormonal response than training smaller muscle areas, such as the arms. A new study compared the hormonal effects of three types

of exercise: maximal heavy resistance (MHR), using maximal weights; submaximal resistance (SMR), using 70 percent of maximal load, typical for most bodybuilding workouts; and explosive exercise (EE), with weights equal to 40 percent of those used during MHR.1 In explosive exercise you move a weight as fast as possible to increase muscular power. Eight young men and eight young women, all of whom were physically fit and active but none of whom had any background in regular strength training, took part. The routine was the always same, differing only in the amount of weight used: situps, machine bench presses and seated leg presses performed for five sets of 10 reps each. As expected, the greatest hormonal effects occurred during the heavy training protocol. GH increased in both sexes during heavy training. During explosive exercise the male subjects showed an increase in GH, while the women didn’t. That was thought to have occurred because the men trained more intensely during the explosive lifts than the women. The submaximal resistance produced no changes in growth hormone in either sex, while only the men showed a testosterone increase after the maximal heavy resistance. The heavy training produced higher GH levels because it results in higher blood levels of lactic acid, which, as discussed, acts as a signaling device to promote the release of GH during exercise. The major point of this study is that only heavy training appears to promote anabolic hormone release. Using moderate weights that allow about 12 to 15 reps per set won’t produce any increase in anabolic hormones in either sex. —Jerry Brainum 1

Linnamo, V., et al. (2005). Acute hormonal responses to submaximal and maximal heavy resistance and explosive exercises in men and women. J Strength Cond Res. 19:566-71.

Neveux \ Model: Skip La Cour

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Pullover Problems The pullover is one of the oldest exercises. It’s easy to find photos and references of various forms of pullovers in old York Barbell photos from the 1930s and ’40s. There are photos of strength legends, such as Grimek, Stanko, Terpak and Ter lazzo, performing what was called a pullover and press. The bench press wasn’t a popular lift then, so trainees pulled the barbell over from the floor and bench-pressed it and then took the bar back to the floor. That movement evolved into a pullover and lying triceps extension. The pullover was eventually dropped, and the lying triceps extension grew into a popular exercise. The pullover started being used as a separate exer cise and was placed in the chest and back workout. The pullover also evolved from an exercise that was performed with a barbell to one that was performed with a dumbbell, as a dumbbell is a little easier to manage. Dumbbell pullovers were done in a variety of ways. First, trainees would lie along the length of the bench. Some used heavy weights, ranging from 80 to 150 pounds. Others developed a theory that high-rep squats, or breathing squats, followed by lightweight, high-rep pullovers performed while lying across the bench could stimulate the metabolism and produce significant bodyweight gain. To perform high-rep pullovers, they would lower the dumbbell behind their head while taking a very deep breath and simultaneously dropping the pelvis lower by arching the low back. The problem is that taking in a deep breath relaxes the abdominal muscles and stretches the dense connective tissue that forms the center line in the abs. That’s known as the linea alba, or median rectus. When it’s overstretched, it can tear and form a small hernia. Sometimes trainees would ask me about a “tumor” in the middle of their abs, and it would turn out to be a hernia. The second problem with the pullover is that it can stress the cartilage ring around the shoulder socket, which is commonly torn during throwing motions (throwing a baseball, football or volleyball; serving a tennis ball; throwing a javelin, discus or shot) and from trauma. Doing bench presses, flyes, pec deck flyes or incline or decline presses can produce

The age-old exercise can have joint-jarring effects

pain in a tear of the cartilage. We’re not clear yet if it actually causes the tear. The cartilage is also strained when the ligaments, which attach bone to bone, that surround the shoulder joint aren’t symmetrical in their tightness. When the ligaments in the back of the shoulder are too tight, the ball (head of the upper-arm bone, or humerus) moves too far upward and backward, and that can lead to a tear, which is known as a SLAP lesion. SLAP stands for superior labrum anterior posterior, which means the cartilage ring is torn in the upper area in the front and back or all the way from the front to the back of the ring. The pain from that tear is often in the back of the shoulder. Trainees will say, “My rear delt hurts,” which very much also describes an unstable shoulder. In fact, a cartilage tear can produce a type of instability in the shoulder. Sometimes the shoulder makes a painful or nonpainful click. Trainees commonly complain of pain when they do pullovers. They usually shorten the range of motion by not dropping the weight so far behind their head. The extreme stretch certainly stresses the cartilage ring. Pullover machines were the next step in the evolution of that exercise. They’re a little easier to control, but the extreme stretch is still a concern. So what do you do if the pullover causes pain? The first thing you must do is drop the pullover from your routine before you cause more damage, which will interfere with other exercises. Make sure to keep your rotator cuff muscles strong. —Joseph M. Horrigan 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.

Neveux

Caution: Pullovers can stress the cartilage ring around the shoulder socket.

36 FEBRUARY 2006 \ www.ironmanmagazine.com

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TRAIN TO GAIN

RECOVERY

THE FORCE

More Arresting Developments Most bodypart-training programs start with a multijoint exercise, and we suggest that the movement should be the one that puts the target muscle in the best position to fire with maximum force—because more force equals better growth stimulation. Even if you use the socalled ergonomic ultimate exercise for a muscle, however, you may not get the most growth stimulation possible unless you 1) warm up properly so the target muscle is primed to fire at peak potential and 2) rest long enough between sets. That’s right, moving too quickly to your next set on your big, compound exercise can hold back size and strength gains. So says a new study from the University of Kansas that shows the correlation between optimal rest and force production on the bench press (incidentally, the flat-bench press isn’t the ultimate exercise for your chest, but it’s close). What did the scientists find? That trainees who rested for three minutes between sets did the best at producing force on their second set—more than 30 percent better than the trainees who rested for about one minute. They also found that resting longer, even up to five minutes between sets, did not improve force production. Interesting stuff! So once you understand that more force generation can equal more mass stimulation, you see the enormous importance of rest. And once you consider the study discussed by Jerry Brainum on this page, which found no difference between two minutes and five minutes of rest, you should realize that on your first movement, the ultimate exercise, you should rest between two and three minutes between sets so your force generation is optimal. And, of course, we suggest X Reps at the end of at least one of those sets to leapfrog nervous system failure, overload the max-force point and recruit the most fast-twitch fibers possible. After your ultimate-exercise work sets, you can move on to more isolated moves and chase the pump with drop sets in combination with X Reps. The object here is to attack the next phase of muscle development, capillary bed enlargement and intermediary muscle fiber overload, with force production being only a secondary concern—but that’s another story. —Steve Holman and Jonathan Lawson www.X-Rep.com Editor’s note: For more on force production, X Reps and the ultimate exercise for each bodypart, see The Ultimate Mass Workout e-book, available at www.X-Rep.com. 42 FEBRUARY 2006 \ www.ironmanmagazine.com

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teen men who had experience in resistance training used one rest protocol—two minutes—for three months, then switched to the other—five minutes—for another three months, a procedure known as a crossover study. The subjects submitted to various strength and hormonal tests during the six-month study. When using the five-minute rest period, they trained with higher intensity, likely a reflection of greater recovery between sets. Despite that difference, there were no significant differences at the conclusion of the study. That is, more rest time didn’t promote gains in muscular size or strength. The actual factor that influences muscle gains is related more to the volume, or how many sets and reps are done in the workout, and the amount of weight lifted, with higher weight resulting in greater gains. Rest time between sets is irrelevant for those purposes. —Jerry Brainum 1 Ahtiainen, J.P., et al. (2005). Short vs. long rest period between the sets in hypertrophic resistance training: Influence on muscle strength, size, and hormonal adaptations in trained men. J Strength Cond Res. 19:57282.

Neveux \ Model: Daryl Gee

Most bodybuilders believe that lifting heavier requires resting longer between sets. Longer rest, meaning more than one minute and up to three minutes, enables the body to clear the waste products of exercise and to replenish the ATP energy stores in the muscle that serve as the primary fuel source during training. On the other hand, shorter rests are linked to higher hormonal levels, including growth hormone and testosterone. Resting less than one minute also produces higher levels of catecholamines, such as norepinephrine, which are linked to greater fat release and oxidation. A recent study examined those time-honored theories about resting time between sets.1 Thir-

Neveux \ Model: Mike Morris

How Much Rest Is Best?

How much time should you take between sets for maximum gains?

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Winning strategies

1) Make your weakness your first priority. 2) Turn your fear into attitude; get aggressive and use it to your advantage. 3) Don’t skip steps. Stay consistent, be patient, and never surrender. 4) Create your own luck by applying toughness to everything you do. 5) Get a pitbull mind-set, and take everything you do as a challenge. 6) Make your training a battle against yourself. 7) Set clear goals, and keep a journal to give your training direction. 8) Surround yourself with people who support excellence. 9) Learn from your mistakes. 10) Use positive mental imagery to avoid mental barriers. Model: Chris Cormier

TRAIN TO GAIN

SUCCESS

That’s what separates champions from the also-rans. Remember, it’s the attitude you apply to everything you do that determines how far you go. Being the best bodybuilder isn’t just about having the best physique. It’s the journey you go through to get there. It’s about who has the most guts! —Ben Tartar www.CriticalBench.com

POWER

Progressive-overload cycling is the most reliable muscle- and strength-building method period. It’s produced great champions like Marty Gallagher’s star pupil Kirk Karwoski. Captin Kirk squatted a grand and his legs have been compared to a T. rex’s for their Jurassic muscularity. The cycle lasts 16 weeks, one squat workout a week. For the first eight weeks you do two sets of five with the same weight. Then take 50 pounds off the bar and perform two more sets. This time pause in the hole, with your thighs parallel to the floor for three painful seconds. Add 10 pounds per week. For the second eight weeks cut your reps to triples. Make a realistic estimate of how much you can improve in 16 workouts and work back to establish the starting poundage. If you’re new to power cycling, just take your current one-rep max, tested or estimated, as the goal for two sets of three in four months. If your max is 355, subtract 160 pounds—10 pounds multiplied by 16 workouts—and you’ll get 195. That’s your starting poundage. Your first workout will be 195x5x2 and 145x5x2 pause squats. It may not sound like much, but the easy start is one of the secrets to the success of powerlifting cycles. In workout number eight you should confidently put up 275x5x2 and 225x5x2 paused. Your ninth workout will be 285x3x2 and 235x3x2 paused. In workout number 16 you squat your old max for two triples, 355x3x2 and 305x3x2 paused. You’re closing in on four wheels! You owe one to record holder Rickey Dale Crane, who designed this cycle. Get his straight-shooting book To Squat or Not to Squat from www.CrainsMuscleWorld.com. —Pavel Beyond Bodybuilding Editor’s note: Beyond Bodybuilding is available from Home Gym Warehouse, (800) 447-0008 or at www.Home-Gym.com. 44 FEBRUARY 2006 \ www.ironmanmagazine.com

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Neveux \ Model: Chris Cook

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The World of Hurt, Part 2 Knees. Like the elbows, the knees can become more sensitive after years of doing heavy squats, hack squats, leg presses and lunges. If I ever decided to begin my leg workout with squats, hack squats or lunges, my knees would feel all the pain, and I wouldn’t be able to train my quadriceps with any intensity whatsoever. I’ve found a few techniques that enables me to still train my legs heavy and hard while using the effective exercises. The key seems to be getting the blood into the knees before performing exercises that can strain them. I normally train my abs before training legs. Not only is it easier to do abs before legs than after, but the exercises involved in training the lower abdominals (hanging knee raises, leg raises and so on) also use the quadriceps muscles, thus bringing more blood into that area. After a couple of sets of leg raises, my quads are slightly pumped, and my knees feel a little more warmed up too. On my leg workout I don’t start with squats or lunges

Neveux \ Model: Derik Farnsworth

Knee saver: Use the 1 1/2rep technique on squatting exercises to keep your intensity high without having to resort to extreme poundages.

because my knees are still too sensitive. Instead, I begin with leg extensions, which pump up the quads without putting too much stress on the knees. I start off with a light weight that lets me do 20 reps and then increase the weight on each set. On my second set I shoot for 15 reps, and for my third and final set I attempt to get 10 to 12 reps. My second exercise is typically the leg press. Although it’s a potentially heavy movement, it’s not as stressful to the knees because of the angle of the machine. I alternate placing my feet wide or narrow on the platform to stress a different area of my quads. I perform four sets of leg presses, beginning with a moderate weight for 15 reps. Then I increase the weight on the second set for 12 reps, increase it some more for the third set, pushing for 10 to 12 reps, and then finish with a fourth heavy set of eight to 10 reps. By now my legs are superpumped, and there’s so much blood flowing through them that my knees are ready for squats or hack squats. I still use different training techniques for those movements, however, to protect my knees. I’ve found through experience that using heavy weights on regular or hack squats puts an inordinate amount of stress on the quadriceps right above the knee joint. By slowing the movement or using a nonlock style for continuous tension, I make the exercise even more difficult—and I stress the quadriceps more than the knees. I use a technique called pause squats. In this advanced training method you hold the bottom position for a twoto-three-second pause before driving back to the top. By slowing down and stopping the exercise, you force the quads to work much harder, as they have to push out of the bottom position from a dead stop. As a result, I can’t use as much weight as I normally would, which puts less stress on the knees. Hack squats have a reputation as a great quadriceps exercise. They also stress the knee joints. I train them with extreme intensity while using only a moderate resistance by doing 1 1/2 reps. You descend all the way down to the bottom position on the hack squat, rise up halfway until your quadriceps are parallel to the floor and then descend back down to a full squat. From that rockbottom position you drive up until you’re back to the original starting point. You don't have to use as much weight, but you still use extreme intensity. Here are two sample workouts for the quadriceps for those who suffer from sensitive knee joints:

46 FEBRUARY 2006 \ www.ironmanmagazine.com

Workout 1 Leg extensions Leg presses (feet wide) Hack squats (1 1/2s)

3 x 20, 15, 12 4 x 15, 12, 10, 8 3 x 12, 10, 8

Workout 2 Leg extensions Leg presses (feet close) Pause squats

3 x 20, 15, 12 3 x 15, 12, 10 4 x 10, 8, 6, 6

Lower back. As we age, the lower back can become a problem. Those of us who have lifted for a couple of decades often have compressed disks, which (continued on page 50)

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Naturally Huge premier exercise for developing thickness and mass in the lats. It uses not only the lats but also the biceps, rear delts, lower back and hamstrings. Eliminating that valuable exercise would have had serious implications for my back development. Now I keep my lower back very tight throughout the movement. In my younger days I used to stand on a platform that let me extend the barbell below floor level, which gave my lats a greater stretch; however, it also put excessive stress on my lower back. The first thing I had to do was eliminate the platform. No more deep stretch. Now I keep my lower back arched and tight when I begin the exercise. I concentrate on keeping my lower back tight throughout the movement, even as I lower the barbell. I forcefully pull the bar up to my solar plexus, keeping my lower back arched and my head up. When I lower the bar, I concentrate on keeping my lower back tight as well. If I lose the arch, I risk straining lower-back muscles. Deadlifts are also a great mass-building movement for the lower back and the lats. I’ve used that exercise since I was a teenager, and it’s always been a big asset. As it’s primarily a lower-back movement, I have to be very careful. If I do the deadlifts last in my back routine, when my back is already pumped and tight, I can use them without causing excessive lower-back stress. I lower the bar very slowly and deliberately so I don’t have a chance to relax the muscles in my lower back. Of course, you won’t see me pounding out reps with 800 pounds like Ronnie Coleman, but I can still go moderately heavy—405 pounds for eight reps at the end of my back routine. As long I don’t get crazy and attempt to go heavier than that, I can include deadlifts in my routine without injuring my lower back. Here are two sample workouts for the back that can help you train the area hard and effectively without causing lower-back injury: Neveux \ Model: Abbas Khatami

To avoid back injury, do your barbell rows slowly and deliberately, and keep a slight arch in your back throughout the set—or substitute one-arm dumbbell rows.

(continued from page 50)

limits us on exercises like squats or deadlifts. Many advanced trainees choose simply to avoid basic exercises and stick with the various machines available in most gyms. Unfortunately, cable and plate-loaded machines are not as effective at building muscle mass and strength as the basic movements performed with heavy barbells. Exercises such as barbell squats for the legs and barbell rows, T-bar rows and deadlifts for the back are difficult exercises that have been proven over time to be fantastic mass builders. I’m one of those unfortunate individuals who have compressed disks in the lower back, and I’m frustrated when I attempt to lift the same poundages I did when I was younger. The body can’t withstand the same stress it did when the disks had more space between them. As a result, using heavy resistance on exercises that involve the lower back is a sure invitation to injury and pain. After hurting my lower back more times than I care to remember, I decided on a different course of action so I could still have effective, mass-building workouts without causing injury. I found that I’m able to include most of the productive exercises without excessive lower-back stress. T-bar rows are an exception. Although they’re a great exercise for adding thickness and mass to the mid- and outer lats, I’ve had to eliminate them. Bending over one end of a loaded barbell just puts too much stress on my lower back, and I always end up with an injury. I substitute seated rows on the Hammer Strength machine or seated cable rows using a wider grip. Fortunately, I’ve found a way to use barbell rows, the

50 FEBRUARY 2006 \ www.ironmanmagazine.com

Workout 1 Wide-grip chins One-arm dumbbell rows Seated cable rows (wide grip) Hyperextensions

3 x 10-12 3 x 6-10 3 x 6-10 3 x 12-20

Workout 2 Close-grip pulldowns Barbell rows Seated cable rows (close grip) Deadlifts

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

Shoulders. The shoulders take a lot of abuse. You often hear veteran lifters complaining that their shoulders are susceptible to injury and that they’re in pain during many exercises, particularly on pressing movements. The rotator cuff muscles are often strained from training very heavy on exercises such as the bench press, incline press and seated military press—and especially the be-

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Mr. Natural Olympia John Hansen’s

Naturally Huge Try dumbbells on pressing exercises to relieve shoulder pain. If that doesn’t work, you can try 1 1/2 reps or pause reps with lighter weights—or ax the exercise from your routine.

Neveux \ Model: Tamer Elshahat

doing bench presses or incline presses with a barbell and substitute dumbbells instead. After I do them with barbells for several months, my rotator cuffs become strained, and I have to lay off working out. I know many bodybuilders who have been training for as long as I have who have followed the same course of action. If a certain exercise causes more pain and injury than muscle growth, it’s time to let it go and substitute another exercise that’s just as effective but does not bring about an injury. Here are two workouts for the shoulders for those who suffer from possible rotator cuff problems:

52 FEBRUARY 2006 \ www.ironmanmagazine.com

4 x 6-12 4 x 6-10 3 x 6-10 4 x 6-12

Workout 2 Tri-set Seated lateral raises Seated dumbbell presses Standing laterals (half reps) Lying lateral raises (rear delts) Dumbbell shrugs

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

Injuries and joint problems can be overcome. The key is to warm up the area with other exercises before attempting the ones that negatively affect the joints, use advanced training techniques—pause reps, 1 1/2 reps, tri-sets and so on—to make the exercises harder while using less weight and in some cases replacing the exercises that seem to cause injury with others exercises that are just as effective but don’t stress the joints. Editor’s note: John Hansen has won the Natural Mr. Olympia 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) 900-UNIV (8648). His new book, Natural Bodybuilding, is now available from Home Gym Warehouse, (800) 447-0008 or www. Home-Gymcom. IM

Neveux

hind-the-neck press. Once that vulnerable area is injured, it seems susceptible to being injured again. I have had rotator cuff problems for the past several years. It’s not a constant injury, but it does seem to pop up at least once a year, usually after I’ve been training heavy on any barbell pressing movement. That happens in spite of my consistent use of rotator cuff–strengthening exercises using dumbbells and bands. In order to train around a rotator cuff strain, I switch from barbells to dumbbells. Exercises such as barbell bench presses, incline presses and military presses seem to lock the elbow in a position that aggravates the rotator cuff. Even though the elbows are in the same position when you use dumbbells, there’s much less stress on the rotator cuff, probably due to a greater freedom of movement with the dumbbells. I also recommend getting a rotator cuff injury examined by a competent medical professional immediately after a strain occurs. The majority of rotator cuff injuries are treatable without surgery. However, a severe strain may require months of rest, which will really set back your training. By having the injury looked at as soon as it occurs, you recover much faster, and you’ll be able to hit the gym with little time off. After almost 30 years of training, I may have to give up

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John Hansen John@NaturalOlympia.com

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\ JULY 2006 181

Steve Holman’s

Critical Mass

Tension Dimension Q: I read in the IM e-zine that you shouldn’t pause between reps. But then in your review of Jay Cutler’s training you say he pauses a lot during sets. Which is right? A: First let’s clarify the research you mention. According to a study reported by IM researcher Jerry Brainum, scientists have found that the primary trigger for anabolic hormone release is stress induced by the accumulation of metabolic waste products in the muscle during exercise, and that’s a result of continuous tension. In other words, muscle burn is good—and mandatory for faster mass gains. In one study trainees did sets of 10 reps of various exercises. One group did intense sets of 10 reps, keeping tension on the target muscle, while a second group paused between the fifth and sixth reps of each 10-rep set to clear waste products from the muscle. Both groups rested only one minute between sets. Results: The continuous-tension group (no rest during sets) showed elevations of lactic acid, growth hormone and norepinephrine, while the other group (rest during sets)

didn’t. The second group got zilch. Plus, only the no-rest group built more muscle, a 13 percent increase in muscle cross-sectional area! [Med Sci Sprts Exer. (2005). 35:95563.] Now, the pauses Cutler uses are usually at the max-force point, where there is still tension on the target muscle. He isn’t resting, he’s overloading that key sweet spot of hypertrophic overload. It’s a version of the Double-X Overload technique Jonathan Lawson and I have talked about in our e-zine and in our Beyond X-Rep Muscle Building e-book. It’s a very powerful X-spot-overload technique, especially on stretch-position exercises, which have been tied to anabolic hormone release (and in some circles, muscle fiber replication). The lesson is to keep tension on the target muscle. There’s really no reason to lock out on exercises that let the muscle rest—like squats and bench presses. And for even more anabolic overload, try double dipping at the semistretched point on a set. You’ll feel and see the difference almost immediately—as in more pump and muscle size. Q: After reading your analysis of the research on continuous tension, I was wondering if you think that ultimate-exercise, nonlock, X-Rep-style workouts—one big exercise per bodypart in nonlock style with X Reps—would be the preferred way for ectomorphic hardgainers to make gains.

Okabe \ Model: Jay Cutler

A: I think nonlock sets with X Reps on compound moves are a very efficient, recovery-oriented way to train. An ectomorph may do quite well with them, but it will take some experimentation to figure out recovery time. From what I’ve seen and tried, hitting bodyparts twice a week is mandatory for most. One thing to consider, For even more anabolic overload, try double dipping at the semihowever, is that hardgainers stretched point. You’ll feel and see the difference almost immediately. often have low neuromuscular efficiency, which is one of the factors that make them a hardgainer in the first place. Contracted-position exercises (like leg extensions) can help increase neuromuscular efficiency quickly, as can stretch-position moves, like stiff-legged deadlifts for the hamstrings. And both types of exercises have positive effects on anabolic hormones, which many hardgainers are short on as well. Of course, X Reps on the ultimate exercises help on both of those counts too, but using those more isolated movements may help you cover all the anabolic bases. An abbreviated Split-Positions program may be a better way to go than just one exercise per bodypart. For example, you do the ultimate exercise first for one or two sets, like Smith-machine squats done nonlock style with X Reps on one set.

56 FEBRUARY 2006 \ www.ironmanmagazine.com

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Steve Holman’s

Critical Mass If you have trouble feeling your soleus muscle firing on seated calf raises, try doing them on a separate day from your gastroc work and/or add a set or two with the 1 1/2 technique. are sore after every leg press workout. I do them first on my leg day, but I use a single leg, with my free leg outside the machine, not under the platform. A: Good suggestions; however, we try to avoid one-leg and one-arm movements as much as possible because they add too much time to our workouts. We train on our lunch hour (10:15 a.m. to 11:15 a.m.), so we have to make things as efficient as possible. Unfortunately, we sometimes have to sacrifice good exercises because of that. As for the hamstring-enervation problem, we’ve found that doing a warmup set or two on leg curls prior to our midrange hamstring work (feet-forward hacks or leg presses) helps us feel that area working.

Neveux

Q: I get searing pains in my uppercalf muscles when I do seated calf raises. I don’t feel the exercise at all in my soleus. What am I doing wrong?

Q: I read that you and Jonathan Lawson have become too strong for the weight stack you use on cable curls. Why don’t you do them as a single-arm exercise? You also mentioned that it was difficult to feel your hamstrings on leg presses. My hamstrings 58 FEBRUARY 2006 \ www.ironmanmagazine.com

New! The sharp black POF T shirt with the original classic logo emblazoned in gold can give you that mus cular look you re after. See page 283 for details. Editor’s note: Steve Holman is the author many bodybuilding best sellers, including Train, Eat, Grow: The Positions of-Flexion Muscle Training Manual. For information on the POF videos and Size Surge programs, see page 179. For information on Train, Eat, Grow, see page 88. Also visit www.X Rep.com. IM

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Neveux

Then you follow with one drop set of a contracted-position exercise—leg extensions. At your next leg workout you do Smith-machine squats again as your first exercise, then follow with a drop set on a stretch-position movement—sissy squats. See our TEG routine in the feature starting on page 82 for more examples. If you want to add muscle but don’t have time for those ancillary exercises, then, yes, try using only the ultimate exercise for each bodypart listed in The Ultimate Mass Workout e-book, doing the movements in nonlock style and with X Reps. The basic workouts in that e-book are the best place to start.

A: Your gastrocs may be attempting to take over from the soleus muscles during seated calf raises. Here are a couple of things to try: 1) Do seated calf raises after your gastroc work—end your calf routine with them. If that makes the problem worse, try the next suggestion... 2) Do seated calf raises on a separate day, but do them heavy—nine to 12 reps per set. 3) Use 1 1/2 reps. Go down to the stretch position, come up only halfway, go back down, and then raise all the way to the top. That’s one rep. Use a weight that allows about 10 reps. Emphasizing the stretch position should help activate your soleus more effectively.

Steve Holman ironchief@aol.com

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EAT TO NUTRITION SCIENCE

Double-Trouble Fat Splat The recipe for getting fat is simple: Eat more calories than you burn through physical activity each day. A more specific way to increase fat stores in the body is to eat an abundance of carbohydrates, especially fast-acting simple carbs and processed fructose, and fat, especially saturated and trans fats. The high-fat, high-sugar intake explains why more than a quarter of Americans are fat and getting fatter. You can eat a lot of fat or a lot of carbohydrates separately and not gain much fat unless your total calo-

rie intake exceeds your exercise. But combining fat and carbs is a sure route to obesity for most people. Your body can more readily obtain energy from carbohydrates, and when you eat excess fat with those carbs, your fat stores tend to grow. The basis of low-carb diets is that carbohydrates, particularly simple, or high-glycemic-index, carbs, are absorbed so rapidly that they stimulate a high release of insulin. Insulin itself cannot make you fat, since it’s just a hormone. But insulin primarily promotes storage of carbohydrate

Meals that combine carbs and fat can set the stage for bodyfat.

66 FEBRUARY 2006 \ www.ironmanmagazine.com

Why combining carbs and fat is bad news, and which fat is best for a low-carb diet as glycogen in liver and muscle and as fat in fat cells. Proponents of low-carb diets say that excess carbs promote the fat-synthesizing effects of insulin. A high-protein, low-carb diet, say its advocates, minimizes insulin output and enables the body to use its stored fat as fuel. A major controversy regarding many low-carb diets relates to the type of fat you eat . According to the late Dr. Robert Atkins and other lowcarb gurus, fat becomes irrelevant in the absence of carbs, since most of it is used as fuel anyway. The notion that you could eat any level of saturated fat was heresy to mainstream medicine. After all, wasn’t saturated fat a major cause of cardiovascular disease? Critics of the Atkins diet have long predicted dire health consequences for those foolish enough to accept the idea that saturated fats cometh not of evil. Saturated fat earned its negative reputation after research showed that it seemed to promote cholesterol synthesis in the liver. Later studies showed that a major culprit in cardiovascular disease is a high level of low-density lipoprotein in the blood. LDL carries cholesterol made in the liver to all tissues of the body, where the cholesterol is used for various purposes, such as in the synthesis of cell membranes and the production of steroid hormones, including testosterone and estrogen. The problem with LDL arises when there’s too much of it in the blood and it becomes oxidized. Saturated

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GROW Nutrition With a Get-Big Mission fat tends to promote LDL synthesis in the liver while decreasing the number of LDL receptors. That increases LDL blood levels. But not all saturated fatty acids have that effect. One of them, stearic acid, is neutral in cholesterol synthesis. Palmitic acid helps promote cholesterol only in the absence of linoleic acid, an omega-6 fatty acid. Since the relatively high-saturatedfat intake Atkins suggests is considered a health liability, other low-carb plans, such as the South Beach diet, suggest substituting more healthful fat sources—for example, the monounsaturated fat found in olive oil and polyunsaturated fats, such as the omega-3s found in fish oil. Unsaturatease the number of LDL ed fats increase n the liver and incr increase receptors in er, thus lowering blood LDL turnover cholesterol levels. Another point to consider is the els of bodybuildbodybuild activity levels her athletes ers and other who follow low-carb diets. nce of In the absence carbs, the body adjusts to using alternative fuels, including ketones, or by-productss abo lism, of fat metaboat itself. Hard-training and bodyfat Har athletes on low-carb diets have little saturated fat available for promoting cholesterol synthesis. In addition, the primary saturated fatty acidv in beef and chicken is stearic acid, which

isn’t involved in increasing blood cholesterol. High-carb diets are linked to higher levels of blood triglycerides, or fat, which in turn are linked to greater production of LDL in the liver. Low-carb diets consistently lower blood triglycerides, an effect heightened if you supplement with omega-3 fish oils. Following a high-carb diet lowers protective HDL cholesterol, which helps shunt cholesterol out of the blood and into the liver, where it degrades into bile. Eating saturated fat raises HDL cholesterol, which would negate most of the LDLpromoting effects of saturated fat. Getting saturated fat on a low-carb diet also promotes an LDL

called type-A LDL, which has molecules larger than those of the type-B LDL linked to cardiovascular disease. While the dangers of saturated fat intake on a low-carb diet have

been overplayed, polyunsaturated and monounsaturated fats have one notable advantage over saturated fat: They increase ketone production during low-carb diets. Ketones provide a ovide an anticatabolic action. They’re e an alternative fuel for the mus brain, muscles and heart, and their production oduction under low-carb-diet conditions never approaches the pathologica level seen in unconpathological trolled diabe olled diabetes. That’s important to know because low-carb-diet crit often suggest that critics ketones are dangerous. The final aspect to c consider is that only two types of fat maintain testosterone levels in the body: an monounsaturated. saturated and W hile omega While omega-6 and omega-3 fats offer conside fer considerable health benefits, they don’tt he help maintain testosterone product oduction. Lowering dietary fat levels to belo below 20 percent of total calorie intake leads to a significant drop in testosterone levels. —Jerry Brainum

www.ironmanmagazine.com \ FEBRUARY 2006 67

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Eat to Grow NUTRITION NOTES

Food Facts That can affect your workouts and health

WARRIOR NUTRITION AND EXERCISE

Up Your Acid for More Muscle Bodybuilders and other athletes should consider meat and eggs the most anabolic foods. Arachidonic acid, which is abundant in both, helps to induce initial anabolic stimulation. Meat-cell mitochondria contain all the essential nutrients that muscle tissue needs. Vegetarians may reduce the risk of cardiovascular disease with their diets, but they may also compromise their ability to naturally increase muscle mass. By combining certain foods, including beans and nuts, however, vegetarians may reclaim anabolic potential. Nuts, especially almonds, have been considered an aphrodisiac from antiquity. With their superior nutritional content, almonds should be regarded as one of the most potent anabolic-supporting foods. —Ori Hofmekler Maximum Muscle, Minimum Fat 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.

68 FEBRUARY 2006 \ www.ironmanmagazine.com

Nonimpact carbs is a new term you now see on labels. They’re carbs that have little or no effect on blood sugar levels— like fiber or sugar alcohols. Net carbs refers to the number of carbs not including the nonimpact carbs—the ones that can increase insulin release. Both net and nonimpact carbs have the same number of calories, just different effects on the body. L-carnitine is believed to significantly reduce muscle pain and decrease muscle damage in trainees who perform highintensity activities. Research shows that heightened oxygen supply to the muscle via increased blood flow may be part of the reason. L-carnitine is found in red meat, or you can supplement with one to three grams a day. Beer contains a compound, found only in hops, that may help prevent many types of cancer. Xanthohumol was first discovered about 10 years ago by scientists at Oregon State University, and now the flavonoid compound is being boosted to create a health beer. Wine is good for you, beer is good for you. Do we live in a great time or what? —Becky Holman www.X-tremeLean.com

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Eat to Grow FOOD FINDINGS

Yams are a staple of many bodybuilding diets. A number of competitors eat yams during pr carbohydrate-loading regimens in the belief that yams are easy to digest and won’t promote water retention (because of a naturally low sodium content). Yams are low in fat and high in potassium, a mineral that’s vital to promoting muscle glycogen synthesis, the major goal of carb loading. Yams also contain a substance called diosgenin, the original raw source of steroid hormones like the ones used in the first birth control pills. Scientists knew that by mixing diosgenin with certain enzymes, they could synthesize hormones such as estrogen and progesterone in the lab. Those enzymes don’t exist in the human body, although that fact didn’t prevent the sale of Mexican yam extracts as “natural hormone precursors” several years ago, befor the Food and Drug Administration put a stop to it. A new study featuring older women who ate yams instead of rice shows that yams may indeed induce considerable hormonal changes.1 Specifically, eating yams increased their levels of estrone 26 percent, sex-hormonebinding globulin (SHBG) 9.5 “Yo, Joe, you may want to ease up on the daily percent and estradiol 27 peryam binges for extra cent. Estrone is a weak form of carbs. Yer gettin’ kinda estrogen found mainly in older girlie.” women whose ovaries have stopped producing estrogen. Older women produce most of their estrone through aromatization of adrenal androgens in fat. SHBG is the primary protein carrier of both estrogen and testosterone in the blood. When those hormones are attached to SHBG, they’re inactive—they can interact with cellular hormone receptors only when they’re unbound, or free. Estradiol is the primary and most potent estrogen in the body. The study found some significant health benefits from eating yams, including a 37 percent increase in the excretion of 16-hydroxy estrogen, which is linked to various forms of cancer, such as those of the breast, uterus and prostate. Yams share that property with other foods, including cruciferous vegetables (broccoli, brussels sprouts and so on), lignans from flaxseed and soy isoflavones. Plasma cholesterol levels dropped 5.9 percent, likely re70 FEBRUARY 2006 \ www.ironmanmagazine.com

Can this food staple cause feminine attributes in men? flecting yams’ high-fiber content. Yams also reduced the oxidation of LDL cholesterol, a.k.a. the bad kind. The op in active testosterone levels obably related to the increase in The study sample was restricted to older women, and as the famous boron fiasco illustrated, it can be hazardous to extrapoom what happens in one specific population to another demographic. Some years ago researchers discovered that the trace mineral boron increased testosterone levels in older women. A few supplement companies jumped on the findings and began selling supplemental boron as a “testosterone booster.” Later studies featuring young male bodybuilders showed no changes in T levels after they took on supplements. Though we can’t say for certain how eating yams affects young male bodybuilders, the increase in SHBG levels is definitely a danger sign because SHBG has a greater affinity for attaching to testosterone than estrogen. In a man, that would have the effect of lowering active testosterone while raising estrogen. It wouldn’t be sufficient for estrogen overload—gynecomastia, for example. It might, however, lead to water and sodium retention, as well as increased deposits of subcutaneous fat that could obscure muscular definition. Presently, there’s no evidence that eating yams negatively affects young, healthy male bodybuilders. As yams do seem to increase estrogen levels in older women, though, how much you eat may be relevant. Small amounts are probably harmless—even beneficial, for other reasons. Eating large amounts, especially shortly before a contest, however, may hamper a competitive bodybuilder’s goals. —Jerry Brainum Neveux

Yams to Gams

1 Wu, W.W., et al. (2005). Estrogenic effect of yam ingestion in healthy postmenopausal women. J Amer Coll of Nutr. 24:235-43.

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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 E AT H E A LT H Y

Basics This, Pyramid That The definition of a healthful diet seems to be constantly changing. Quite a while back we had the model of the four basic food groups. It sounded good, but as you attempted to apply it, you found that it wasn’t specific enough. Two servings from the meat group, two from the dairy group, four or more from the fruit and vegetable group and four or more from the cereal and bread group—what size serving? You could eat sausage for breakfast, bologna for lunch and hamburger for dinner, along with whole milk, white bread and canned fruit, and be within the parameters of the four basic groups. That wouldn’t cut it from a health standpoint, however. The food pyramid was supposed to correct what the basic-four concept lacked. It did push for more fruits and vegetables but was also much higher in carbs. Advising the public to eat six to 11 servings of any type of bread or cereal again gives the impression that six slices of white bread and five servings of fiber-depleted cereal

are just as good as the whole-grain variety. Lean meat and nonfat dairy products weren’t stressed. Now another, improved pyramid is being proposed, but it also has some problems. So how can you be sure you’re eating healthfully? Simple. Just look around at the countries that have the healthiest populations. Japan and France come to mind. If you like Japanese food (or most Asian food for that matter), why not adopt such a diet most of the time for your health? And the French, due to their diet and wine consumption, suffer less disease than Americans. If you’re not a fan of Asian or French food, go Italian. The Mediterranean diet is well known for promoting health and longevity. It’s easy to tolerate for most because it’s not extremely low in fat—its fat content comes from olive oil, avocados, almonds and seafood. It also contains lots of vegetables, fruits, legumes and grains, with only moderate amounts of animal products. —Daniel Curtis, R.D.

ANABOLIC DRIVE

Catch-Up Growth

Yo-yo can cause oh-no stubborn-fat gain

Catch-up growth. It sounds like ketchup growth, but it ain’t the same. It’s a phenomenon typically studied in kids who, having suffered from malnutrition, finally eat enough calories and catch up in growth. The catch, no pun intended, is body composition. In adults whose bodyweights fluctuate, cycles of weight gain and weight loss— a.k.a. the yo-yo effect—just ain’t good for the six-pack, not to mention their harmful health effects. Rats that were semistarved and then fed the same amount of a lowfat diet as controls showed a lower energy expenditure due to diminished thermogenesis, a measure of metabolism, a situation that favors accelerated fat deposition. They also have normal glucose tolerance but higher plasma insulin, which has implications for getting fatter. Isocaloric refeeding on a high-fat diet resulted in even lower thermogenesis, increased fat deposition, higher plasma insulin and elevated plasma glucose after a glucose load. People who constantly diet to gain and lose weight set themselves up for a fatter body in the long run. If you compete in fitness, figure or bodybuilding, you’ll see many competitors who look fantastic on the day of the show. Give ’em two or three weeks, though, and they balloon up. The best strategy for physique competitors is to keep their bodyweight within a certain range (perhaps five to 10 pounds for women and 10 to 15 pounds for men) so they avoid huge weight increases. The effect that has on insulin metabolism and impairment of thermogenesis can last a lifetime. A recent investigation tracked 608 healthy, nonobese Chinese, 50 to 69 years old, from the 1993 and 1997 China Health and Nutrition Surveys to determine if three-day mean protein (percent of energy) and calorie intakes at baseline predicted change in midarm muscle area (MAMA) and waist circumference (an indirect measure of bodyfat). They found that limiting calories limits bodyweight gain (duh). They also found that those who ate more protein had greater arm muscle. So from a body-composition point of view, a good lifelong strategy is to keep your calorie intake to “normal,” or baseline, levels while manipulating your protein. In other words, when in doubt, eat protein. Whether you’re a recreational or competitive physique athlete, it’s best (both for looks and health) to keep your bodyweight within a comfortable range. Otherwise, you’ll end up with poor health and a waist as big as a tire. —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). 72 FEBRUARY 2006 \ www.ironmanmagazine.com

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Eat to Grow PROTEIN POWER

New Whey-Cool Research Whey, an excellent, high-biological-value protein, does much besides promoting muscle protein synthesis through its rich essential amino acid content. Two studies on whey by the same group of Japanese researchers, none of whom had any financial ties to commercial whey interests, have recently been published. Both studies involved groups of exercising rats. The rats worked out on treadmills for two hours a day, six days a week, a volume of exercise that would tax any human. In the first study the researchers compared the two major milk proteins, whey and casein, in their ability to promote muscle and liver glycogen synthesis.1 Glycogen is the storage form of carbohydrate in the human body, found only in the liver and muscles. In the liver glycogen is vital to maintaining blood glucose levels. In muscle it’s the main fuel used to power anaerobic exercise, such as bodybuilding training. If you don’t have sufficient glycogen in your muscles, exercise intensity and recovery are blunted. The study found that whey was clearly superior to casein in increasing liver glycogen content, not by promoting the activity of glycogen synthase, the main enzyme involved in glycogen synthesis, but by increasing the activity of two other enzymes that spare glucose and foster

Neveux \ Model: Todd Smith

glycogen synthesis. In muscle, however, whey increases the activity of glycogen synthase while decreasing the activity of another enzyme that promotes glucose use, again providing a sparing action on the glucose. In addition, whey increased the activity of another enzyme, one that converts the amino acid alanine into glucose. The same researchers studied the effects of whey on fat synthesis in liver and muscles, again using the same group of exercising rats.2 Again, whey was found superior to casein in inhibiting enzymes that increase fat content in the liver while promoting the activity of other enzymes that increase intramuscular fat, or fat stored in muscle. Decreasing liver fat would help increase fat oxidation in other parts of the body. The effects of intramuscular fat content differ. In sedentary people DIET DANGERS it’s linked to insulin resistance and increased risks of diseases associated with insulin resistance, such as diabetes and cardiovascular disease. In athletes and people who exercise reguElevated homocysteine levels larly, intramuscular fat is an asset. They have can damage more than just your increased insulin sensitivity and a greater ability heart. According to the Amerito tap into intramuscular fat during exercise can Journal of Clinical Nutrition, due to increased activity of fat-releasing en“Several studies have shown that zymes. Increased use of fat spares limited elevated levels of homocysteine glycogen stores in muscle. The net effect is in the blood is associated with an more energy and higher training intensity. increased risk of cardio disease and decreased cognitive funcSince whey promotes intramuscular fat tion.” Cognitive function is your ability to learn. storage, it would be valuable to those engaged Finding out your homocysteine level is as in most types of exercise. The decrease in liver simple as asking your doctor on your fat synthesis also provides important health next visit. He’ll order the blood test benefits by blunting the actions of enzymes for you. If your level is high, simple that increase bodyfat content. These attributes steps can lower it. are particularly important to those seeking to “Milk, yogurt, cold breaklose fat, such as those on precontest diets. fast cereals, peppers and —Jerry Brainum cruciferous vegetables were inversely related to serum References homocysteine levels. Intakes 1 Morifuji, M., et al. (2005). Dietary whey of folic acid and riboflavin also protein increases liver and skeletal muscle lowered homocysteine levels,” glycogen levels in exercise-trained rats. Brit J according to the article in AJCN. Nutr. 93:439-45. Eat more of those nutrients and foods to give 2 Morifuji M, et al. (2005). Dietary whey your heart and brain a healthy lift. protein downregulates fatty acid synthesis in —Daniel Curtis, R.D. the liver but upregulates it in skeletal muscle of exercise-trained rats. Nutrition. 21:1052-58.

Brain Drain

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, Eat, GROW Train Muscle-Training Program 76 From the IRON MAN Training & Research Center

Model: Jonathan Lawson

by Steve Holman and Jonathan Lawson â&#x20AC;˘ Photography by Michael Neveux

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We suggest starting a bodypart blitz with a big, compound movement—the best ones are identified as the ultimate exercises in The Ultimate Mass Workout e-book—for example, decline presses for pecs. We’ve found that doing two progressively heavier warmup sets primes the target to fire. We usually use 50 percent of our work weight on the first warmup set and 80 percent on our second. We also throw in lockouts for lubing the joints and some nonlock reps for occlusion, or blocking blood flow. That’s been shown to ramp up fiber activation quickly. [Note: Our precise warmup sequence is posted at our Web site and described in our new e-book, Beyond X-Rep Muscle Building.] After the warmup we usually do one nonlock work set to nervous system exhaustion, or positive failure, which is like an extension of the warmup. It’s more to ensure that the target muscle is totally primed, but it does get at some fast-twitch fibers, and the continuous tension created by the nonlock style provides occlusion. We rest for about three minutes after that first work set. Studies show that about 180 seconds is optimum for best force production on compound exercises. Maximum force is what we’re after, so we take that rather lengthy rest and psych up for the money set. We perform the second set, usually the final ultimate-exercise set, as if it were the last set of our lives. In order to get the best tension time for mass stimulation—around 35 seconds—we shoot for nine nonlock reps, with the 10th being a forced rep. After that one forced rep we lower the weight to the max-force point, near the turnaround—right above the bottom of a decline press, for example—and blast out X-Rep partials. Those five-to-10-inch Xplosions right at the key spot supercharge fiber activation. On most ultimate exercises we can get four to six X Reps, which extends the tension time and pushes fast-twitchfiber recruitment to the upper limits. So our standard ultimate-exercise sequence is: • Do work set 1 in nonlock style to nervous system exhaustion.

Models: Jonathan Lawson and Steve Holman

hen you add more mass to your physique, it can be the result of a number of factors. One of the most important is the activation of muscle fibers—the more fibers you can involve in any set, the more growth stimulation you get. Stopping a set short, before reps get hard, reduces the amount of fasttwitch-fiber activation you achieve due to the size principle of recruitment: On any set the low-threshold motor units fire first, followed by the mediums, followed by the highs—and those high-threshold motor units equal fast-twitch activation. If you stop a set too soon, you don’t make much headway into fast-twitch territory, which is where the most growth potential lies. Even so, going all the way to positive failure doesn’t get at the most fast-twitch fibers possible. Why? Because nervous system exhaustion and fatigue short-circuit a set too early. That’s why we recommend going beyond nervous system exhaustion, or positive failure, with X Reps, end-of-set partials done at the max-force point. If you’ve been following our discussions in this magazine and at our Web site, www.X-Rep.com, you know that X Reps are designed to help you leapfrog nervous system failure at the end of a set so you can continue to pound fast-twitch fibers right at the specific max-force point on the stroke. Force is key, so you need to stress that max-force sweet spot on most of your exercises to jack up fiber recruitment. X Reps done at the end of your sets make that happen. (Think about it: Why wouldn’t you continue grinding at the max-force point if you’re after as much growth stimulation as possible?) Another key mass-building technique is drop sets, but we consider those less effective than X Reps at building fast-twitch-fiber size and more appropriate for blasting intermediary fibers, the ones that are between fast twitch and slow twitch, and expanding the capillary beds in the target muscle, which contributes to muscle mass. But we’re getting ahead of ourselves. Let’s rewind and review our basic mass-building sequences as well as some new ones you may want to try.

• Do work set 2 in nonlock style, but at exhaustion move to the semistretched point and blast out X-Rep partials. Here are two more productive ultimate-exercise sequences you may want to try if you’re more advanced (they both begin with an X-Rep set, which is more severe): Advanced Sequence 1 • Do work set 1 in nonlock style, and at exhaustion do X-Rep partials at the semistretched point. • For work set 2 add weight and do an X-Rep-only set, blasting out heavy partials in the X range, from just above the turnaround to just below halfway up the stroke. Try to get at least 12. Advanced Sequence 2 • Do work set 1 in nonlock style, and at exhaustion do X-Rep partials at the semistretched point. • Do work set 2 in nonlock style, but when you reach exhaustion, reduce the weight and immediately do another set, ending with X Reps (in other words, the second set is a drop set, with X Reps tacked onto the second phase). Ending ultimate-exercise work with a drop set, as in the last sequence above, is a great segue into isolation work, which is primarily for intermediary-fiber activation and capillary bed expansion. As we said, you’re trying to hit the fiber types that are between fast twitch and slow twitch, and you’re striving for extended continuous tension to block blood flow, which produces a

www.ironmanmagazine.com \ FEBRUARY 2006 83

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Train, Eat, Grow / Program 76

full-blown pump after the drop set. Drop sets work on any type of exercises, but we find them most effective on contracted-position moves—for example, cable flyes for pecs, leg extensions for quads, leg curls for hamstrings, concentration curls for biceps. Continuous tension combined with contracted-position stress really squeezes the blood out

of the muscle, which creates a blood bath reflux afterward. The X-Fade technique we described last month also works extremely well on contracted-position exercises, on either the first or second phase of a drop set. (Talk about a wicked burn!) What about stretch-position exercises? In our current routine we have separate days for stretch-

position work and contracted-position work. For example, at our first triceps workout we do close-grip bench presses, a midrange-position move, followed by one-arm pushdowns, a contracted-position exercise. At the next triceps workout we do close-grip bench presses again, perhaps with a different X-Rep sequence, and follow with overhead

IRON MAN Training & Research Center Muscle-Training Program 76 Workout 1A: Delts, Midback, Biceps, Forearms Rack pulls (X Reps) 2-3 x 8-10 Seated forward-lean laterals (X Reps) 2 x 8-10 Dumbbell presses (X Reps) 2 x 8-10 Barbell shrugs (X Reps) 2 x 10-12 Cable upright rows (X Reps) 1 x 10-12 Nautilus rows (X Reps) 2-3 x 8-10 Bent-arm bent-over laterals (X Reps) 2 x 10-12 Behind-the-neck pulldowns (X Reps) 1 x 10-12 Bent-over laterals 1 x 8-10 Cable curls (X Reps) 2-3 x 8-10 Concentration curls (X Reps) 2 x 8-10 Rope hammer curls (X Reps) 1 x 8-10 Barbell reverse wrist curls 2 x 15 Barbell wrist curls 2 x 15 Rockers 1 x 15 Workout 2: Quads, Hams, Gastrocs, Low Back Smith-machine squats (X Reps) 2-3 x 8-10 Leg extensions (X Reps) 2 x 8-10 Sissy squats (drop set; X Reps) 1 x 10(8) Leg presses 2 x 8-10 Hack squats 1 x 8-10 Leg curls (X Reps) 2 x 8-10 Stiff-legged deadlifts (partials) 2 x 8-10 Hyperextensions (X Reps) 1 x max Reverse hyperextensions 1 x 10 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 (X Reps) 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) High cable flyes (X Reps) Dumbbell bench presses (X Reps) Low cable flyes (X Reps) Middle cable flyes (X Reps) Parallel-grip pulldowns (X Reps) Chins (X Reps) Machine pullovers (X Reps) Close-grip bench presses Pushdowns Superset Incline kneeups 84 FEBRUARY 2006 \ www.ironmanmagazine.com

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 x 8-10 2 x 8-10

Bench V-ups Twisting crunches

2x8 2 x 10-12

Workout 1B: Delts, Midback, Biceps, Forearms Rack pulls (X Reps) 2 x 8-10 Dumbbell upright rows (X Reps) 1 x 8-10 Cable laterals (X Reps) 2 x 8-10 Dumbbell presses (X Reps) 2 x 8-10 Dumbbell shrugs (X Reps) 2 x 10-12 Rack pulls (X Reps) 1 x 10-12 Nautilus rows (X Reps) 2-3 x 8-10 One-arm dumbbell rows (X Reps) 2 x 10-12 Behind-the-neck pulldowns (X Reps) 1 x 10-12 Uncrossovers (X Reps) 1 x 8-10 Preacher curls (X Reps or staged) 2-3 x 8-10 Incline curls (X Reps) 2 x 8-10 Incline hammer curls 1 x 8-10 Dumbbell reverse wrist curls 2 x 15 Dumbbell wrist curls 2 x 15 Rockers 1 x 15 Workout 3B: Chest, Lats, Triceps, Abs Smith-machine incline presses (X Reps) Incline flyes (X Reps) Wide-grip dips (X Reps) Decline flyes (X Reps) Flat-bench flyes Parallel-grip pulldowns (X Reps) Chins (X Reps) Dumbbell pullovers Decline extensions (X Reps or staged) Cable pushouts Dumbbell overhead extensions (X Reps) Superset Incline kneeups Bench V-ups Ab Bench crunches Add to Friday’s workout Seated calf raises (X Reps) Standing calf raises or machine donkey calf raises (X Reps)

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

2 x 9-12 1 x 20-25

•Where X-Reps are designated, only one set is per formed with X Reps or an X-Rep hybrid technique from the e-book Beyond X-Rep Muscle Building.

2 x 10

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Train, Eat, Grow / Program 76

extensions, stretch-position work. That’s split-positions training, and it’s working well for us because it’s so recovery oriented. As for the stretch-position exercise, drop sets can work well on them, but we’ve found that Double-

X Overload should also be involved. That’s one of our new X-hybrid techniques from our Beyond X-Rep Muscle Building e-book. Here’s how it works: Pick a weight you can get about 10 reps with, but instead of doing full reps, you hitch, or recoil,

at the stretched point. In other words, you do a full rep, and then you do a quarter rep through the stretch position before you complete another full rep. Ronnie Coleman uses that DXO technique on his shrugs. He pulls up

ITRC Program 76, Abbreviated Home-Gym Routine Workout 1A: Delts, Midback, Biceps, Forearms Dumbbell upright rows, seated laterals or rack pulls (X Reps) 2 x 8-10 Seated forward-lean laterals (X Reps) 2 x 8-10 Dumbbell presses (X Reps) 2 x 8-10 Barbell shrugs (X Reps) 2 x 10-12 Bent-over barbell rows 2 x 8-10 Bent-arm bent-over laterals (X Reps) 2 x 10-12 Bent-over laterals (X Reps) 2 x 8-10 Dumbbell curls 2 x 8-10 Concentration curls (X Reps) 2 x 8-10 Hammer curls 1 x 8-10 Barbell reverse wrist curls (X Reps) 2 x 15 Barbell wrist curls (X Reps) 2 x 15 Rockers 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 (X Reps) 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 (X Reps) 2 x 15-20 Workout 3A: Chest, Lats, Triceps, Abs Incline presses (X Reps) 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) 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

86 FEBRUARY 2006 \ www.ironmanmagazine.com

Workout 1B: Delts, Midback, Biceps, Forearms Dumbbell upright rows, seated laterals or rack pulls (X Reps) 2 x 8-10 Incline one-arm laterals (X Reps) 2 x 8-10 Dumbbell presses (X Reps) 2 x 8-10 Rack pulls (X Reps) 2 x 10-12 Bent-over barbell rows 2 x 8-10 One-arm dumbbell rows (X Reps) 2 x 10-12 Bent-over laterals (X Reps) 2 x 8-10 Preacher curls (X Reps) 2-3 x 8-10 Incline curls (X Reps) 2 x 8-10 Incline hammer curls 1 x 8-10 Dumbbell reverse wrist curls 2 x 15 Dumbbell wrist curls 2 x 15 Rockers 1 x 15 Workout 3B: Chest, Lats, Triceps, Abs Incline presses (X Reps) 2 x 8-10 Incline flyes (X Reps) 2 x 8-12 Wide-grip dips (X Reps) 2 x 8-10 Decline flyes (X Reps) 1 x 8-12 Flat-bench flyes (X Reps) 1 x 8-12 Parallel-grip chins (X Reps) 2 x 8-10 Chins (X Reps) 1 x 8-12 Dumbbell pullovers 2 x 8-10 Decline extensions (X Reps) 2 x 8-10 Overhead extensions (X Reps) 2 x 8-10 Superset Incline kneeups 2 x 10 Bench V-ups 2x8 Ab Bench crunches 2 x 10-12 Add to Friday’s workout Seated calf raises (X Reps) Standing calf raises

2 x 9-12 1 x 20-25

•When X Reps are designated, only one set is per formed with X Reps or an X-Rep hybrid technique from the e-book Beyond X-Rep Muscle Building.

Note: Train Monday through Friday, following the sequence of workouts as listed. Also, it’s best to have a selectorized dumbbell set, such as the PowerBlock, if you don’t have a rack of fixed dumbbells of various weights. If you don’t have a leg extension machine, do old-style hacks with a two-second contraction at the top of each rep instead. Use partner resistance, towel around the ankles, if you don’t have a leg curl machine.

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Models: Jonathan Lawson and Steve Holman

Train, Eat, Grow / Program 76

for a full rep—although even his full reps are only half reps; more semistretched-point overload—lowers to full stretch, hitches, then drives up another “full” rep. It looks al-

most like a controlled bounce at the stretched or semistretched point. Now, we’ve mentioned how stretch overload is linked to hyperplasia, or fiber splitting—a 300 percent mass increase in one animal study in a little more than a month—so if that replication phenomenon does exist, we think this technique may speed it up. Even if it doesn’t exist, other research suggests that stretch overload helps slower-growing intermediary fibers morph into faster-growing fasttwitch fibers—and stretch overload also contributes significantly to the anabolic-hormone cascade. We’re not suggesting that we have all the answers, but we’re closing in on many pieces of the mass-building puzzle. The things we’ve discovered in just the past year and half have made our mass training much more efficient. The next question is, Could it be even more efficient? Can we get many of those con-

tracted-position- and stretch-position-exercise attributes with only ultimate-exercise work? Imagine making big mass gains with just one ultimate exercise per bodypart, no ancillary exercises necessary, which means more recovery time to grow. That could mean 30-minute workouts, and a much bigger you—if you do the ultimate exercise correctly and with the right techniques. Stay tuned. Editor’s note: For the latest on the X-Rep muscle-building method, including X Q&As, X Files (past e-newsletters), 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 179. To order the Positions-of-Flexion training manual Train, Eat, Grow, call (800) 447-0008, visit www .home-gym.com, or see the ad below. IM

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Charles Poliquin’s

Smart Training relevance for strongman training. The first week your reps should be in the six-to-eight range so you gain functional hypertrophy. Two exercises per bodypart for five sets each should do the trick. A threeto-two ratio would probably give you optimal results. The second week devote your training to the three-tofive-reps range to develop intramuscular coordination. Again, two exercises for five to six sets should get you the results you want. The third week should be centered on sets in the one-tothree-reps range. Do fewer exercises. I recommend six to Q: I’m interested in training for strongman com12 sets of each exercise. It will prepare your nervous system petitions. As these events gain popularity, I’m sure for the maximal efforts strongman training requires. Make the training will become more clearly defined, but sure to end each workout with some remedial work (e.g., right now I can’t find any solid information on how rotator cuff training) to keep your muscular chains in balto combine weight-room training with the actual ance. That will help prevent injury, plus it could actually event training. How would you mix the two, given boost your levels of maximal strength. the high physical demands the events require? For your competitive phase—two weeks—practice the A: The best way to train for those events would be to actual events four to five days a week. Start with the events alternate cycles of general strength work with cycles of that require maximal efforts, such as thick-bar deadlifts, specific work. If you train only with weights, you don’t and end with the endurance ones, like the farmer’s walk. develop enough ability for the specific events. And if you Again, end each strongman workout with some remedial only practice the events, maximal strength can become the work to keep your muscular chains in balance. limiting factor. Don’t be afraid to lose strength when practicing the You need to do three weeks of strength work, concenactual skills of strongman competitions. In fact, your actual trating on basic compound exercises such as squats, chins, weight-room lifts will go up once you return for a threedeadlifts, presses and, of course, some grip work. Obviweek stint of more classical strength work. As a matter of ously, barbell and dumbbell work is in order. Machine fact, I’ve seen people’s classical lifts actually go up a few work, except for reverse hypers and leg curls, has very little percentage points after they did a full four months of just strongman training. I think that’s because events overload the small intrinsic spine muscles, which eventually leads to a stronger and more stable back. The super yoke and the farmer’s walk are particularly good at improving your deadlift and squat performance. During your competitivephase training, pay attention to the endurance events. They can make the difference between winning and losing. Lack of interval training with the implements will lead to poor competitive results. Another option is to do two to three days of classical strength work and two days of strongman training; however, I find that people who espouse that training model tend to get injured more often than in the model that I propose. The culprit here is the too-extensive loading on the core muscles and ligament structures. Look on my Web site for the booklets on strongman training Training for strongman competitions requires maximalthat I coauthored with Boston strength work in the gym and practice on the specific events. PPC owner Art McDermott. They include everything from And you can’t neglect injury-prevention work, such as rotatraining with the sled to the tor cuff exercises. multiple ways of using the log. Sanchez

Strongman Strategy

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Q: I love your column. What I want is an armbuilding routine that’s simple in terms of equipment. There’s a small weight room in my condo complex, and my schedule limits me to training there. All I have access to are adjustable bars and dumbbells and a high and low pulley. Can you give me some arm-building tips to use with that limited equipment? A: No one needs very sophisticated equipment to build great arms. What you have is plenty, believe me. As long as you vary the loading parameters—reps, sets, tempo and rest intervals—your basic dumbbells and barbells provide you with plenty of options. Look at the arms of Russian IFBB pro Alexander Federov and even of the Governator at his bodybuilding peak. They were built with some very basic equipment and lots of training drive. Here’s a great routine to make use of the available equipment in your condo complex. It’s a heavylight system:

All you need is basic equipment to build massive arms.

A1 Incline dumbbell curls 4-6 reps, 4/0/1/0 tempo Rest 10 seconds A2 Standing reverse curls on the low pulley 8-12 reps, 3/0/1/0 tempo Rest 90 seconds A3 Lying EZ-bar triceps extensions 4-6 reps, 3/1/1/0 tempo Rest 10 seconds A4 Standing triceps pressdowns 8-12 reps, 3/0/1/0 tempo Rest 90 seconds, then repeat Do four or five of the rotations. If you can bend your arms the next day, you mucked around with the weights; the workout leads to deep muscle soreness. The hypertrophy you get from the routine is appreciable, as the first exercise for each bodypart taps into higher-threshold fibers, while the second knocks out lower-threshold fibers. The change in grip and body orientation also taps into different parts of the strength curve, thus hitting different motor units. Expect distinctive soreness, which will lead to gains in hypertrophy and strength. Make sure to do two to three warmup rounds of low reps and increasing loads to prevent injury and prime you for optimal loads. Also, record all sets, reps and poundages for every workout, and strive to make progress in terms of reps or poundages every time you hit the gym if you want to make gains. Otherwise, your

muscles have no reason to grow. Q: My bench press poundage hasn’t improved in weeks. My training partner pointed out that I always encounter a sticking point at about two to four inches off my chest. Any suggestions for solving my training problem? It’s getting very frustrating. A: Getting stuck in the bottom portion of the bench press implicates technique and strength ratios. Let’s look at technique first. Velocity of the descent. The best bench pressers in the world have been shown in biomechanical studies to have slower descents than less qualified lifters. Controlling the eccentric contraction will permit you to control the bar’s pathway more efficiently. It will also let you better handle the pause required in competition. The flaring-the-lats trick. Flaring the lats in the bottom position, as in the front lat spread, lets you raise the bar one-half to one inch, which places it at a better mechanical advantage. Practice the trick initially with loads lower than 70 percent of your one-rep maximum, as it requires focused attention. Neck position. Yes, there is a better head position in bench pressing. In order for you to lift the highest load, the back of your head should make contact with the bench’s upholstery, and you should be pressing it into the bench. Pressing your head into the bench, (continued on page 104) www.ironmanmagazine.com \ FEBRUARY 2006 97

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Charles Poliquin’s

Neveux \ Model: Derik Farnsworth

Smart Training

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A sticking point near the bottom of a bench press may indicate technique flaws and/or a strength imbalance. 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 trackand-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 Charles Poliquin page 205. IM Bradford

(continued from page 97) as in doing a neck extension, will increase your strength as you push the bar away by creating a neural response that facilitates the muscles used in the bench press. Now let’s look at strength ratios. If you have a weak start, you could have either weak pecs or weak serratus anterior muscles or both. When those muscles are weak, you have poor initial acceleration in the concentric range in the bench press. If your pecs are weak, the best exercises for improved bench press performance are cambered-bar bench presses and flat-bench dumbbell presses with palms facing each other. [Note: A cambered bar, such as an EZ-curl bar, is bent to give you greater range of motion.] If your serratus anterior is weak, you probably also have poor performance on the military presses. You should be able to military-press 70 percent of your bench press poundage. In other words, if you bench-press 300 pounds, you should be able to do a seated military press with 210. Spending a few weeks specializing on seated military pressing should help remedy the situation. You may also include supine incline front raises as a remedial exercise. That will increase the strength of the serratus anterior, which is the main muscle that rotates the scapulae upward and helps you get out of the bottom position. Make sure you keep your elbows slightly bent—five to 10 degrees—to remove the stress on the elbow joints.

w w w. C h a r l e s P o l i q u i n . n e t

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

Born Episode 7: Sell No Wine Before Its Time by Ron Harris

Model: David Yeung

Photography by Michael Neveux ometimes Randy would wait until we were done training or at least well into it before hitting me with whatever was on his hormone-soaked mind. At other times the lad was so excited, he couldn’t make it that long. This was clearly one of those days. Before he had even taken off his jacket, he set his gym bag down and produced a flyer. “I want to do this show,” he announced, thrusting it into my hands. I scanned the page briefly, mentally noting that the promoter must be on a pretty meager budget. Two of the guest posers were local guys who hadn’t yet made the top 10 in national competition, and the featured performer was a pro known more for the oil lodged in his rear deltoids than the high placings he had enjoyed several years ago. He probably wasn’t getting more than food, lodging and a date with the promoter’s ugly sister for flexing his smooth off-season bulk to the tender strains of AC/DC. (continued on page 110) The date of this event was roughly three months away. www.ironm manmagazine.com \ FEBRUA ARY 2006 107

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A Bodybuilder Is Born

“What do you think?” Randy chattered, a big grin on his mug. “Can I get in shape for it, or what?” I already knew the answer to that. The kid was a naturally lean type and probably could get properly shredded in half that time if we upped his cardio and took some carbs out of his diet. “Yeah, I’m sure you could, no problem, but this leads us to the ‘Jurassic Park’ question.” “Huh?” Randy obviously saw no connection between deadly Velociraptors and the situation at hand. “Just because they could clone the dinosaurs didn’t mean they should have.” I waited for this to register, but I was still being too vague. His face was a blank. “Let me try another pop-culture reference I know you are too young to remember. There used to be this guy Orson Welles, who at one time was probably the most brilliant writer-director in Hollywood. When he got old and gained about a hundred extra pounds, the only work he could get was doing these commercials for Paul Masson wine.” “Wine? Okay.…” I had better get to the point soon, or I was going to lose him. “The catchphrase for the com-

(continued from page 107)

Muscle maturity: The longer you work on it, the better it gets. mercials was when he said, ‘We will sell no wine before its time.’ Do you understand the concept of wine needing to age and mature?” “I don’t really like wine; I had a whole bottle at my cousin’s wedding and was throwing up for two days.” “Well, I don’t like wine either, and I would be at a loss trying to

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interpret a wine list at a restaurant, but the point is that it gets better the longer it sits in some dark cellar. The best and most expensive wines have been lying around like that for 20 years or more. On the other hand, you can walk into a liquor store right now and buy some wine that was just made last week for five

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A Bodybuilder Is Born have stayed home.” I was the one who should have stayed home. “I’m not that bad, though, am I?” Now I was planting seeds of doubt in his fragile ego. “No, don’t get me wrong. I never said that. But two things make this a bad move for you at this stage. First, you’re making awesome gains right now. You get bigger and stronger every week. If you go on a strict diet and lower your calories and carbs, those gains will stop dead in their tracks. Second, this is not the body you can bring to the stage in a year or two. Ever hear of a guy named Dorian Yates?” “Yeah, he was Mr. bucks a bottle. The good stuff can go for $500 a bottle and up. Think of your physique as a bottle of vino.” Randy eyed himself in the mirror across the locker room and hit a biceps pose, his eyebrows knit in concentration. “The longer I work on it, the better it gets?” I almost saw the lightbulb flash over his noggin. Good thing there wasn’t one there, since he had enough gel in his hair to start a flash fire. “You could do the show, enter the novice division and probably walk away with a trophy,” I assured him. “The men’s open would be a terrible idea; you would get your ass handed to you.” “Thanks for the vote of confidence, Ron.” “Sorry, I have to be honest. Look, I started competing at 19 years old, long before I really had any business being on a bodybuilding stage. I did three shows by the time I was 20, and the only time I made the top five was because there were only four other kids in my class.” It was true. I had even embarrassed myself further by telling one of the guys who beat me—in my best Arnold tone—“If you didn’t come to win, you should

Olympia before Ronnie—the guy from England with the tattoos who never smiled.” “Dorian didn’t compete until he’d been training for two years, which really isn’t very long, but the gains he made in that time were what most bodybuilders see in 10 or 12 years of lifting. The point is, he waited until he knew he was good enough to win, which he did. Then later, when he turned pro, he took two years to make the improvements he knew he needed to take second in his first pro show, which he did. The guy took his time and did everything the right way.” “So I can’t compete now, you’re saying,” Randy mumbled, dejected. “You can if you really want to. It’s a whole lot of fun, and I really don’t regret starting as young as I did, but you have the advantage of having me to guide you through this. You

Dorian Yates waited to compete. He waited until he was good enough to win, which he did.

www.ironmanmagazine.com \ FEBRUARY 2006 111

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listen to me, and you can win your first show. Can you imagine what that would be like?” “Pretty sweet,” he said. “Not only sweet, but it would help give you more of that champion mind-set. You would expect to win, and you would think of yourself as a winner. That type of confidence shines through, and everyone picks up on it.” Randy was looking at the flyer again and scowling. “What if we go to this show and it turns out I could have won?” That had happened to me once, but I didn’t think Randy was going to experience that particular frustration just yet. “If that happens—and who knows—anything is possible, I promise that Janet and I will take you and whatever girlfriend you happen to have at that time out for a lobster dinner. You can even order some fine wine, how’s that?” “Okay, but I don’t really like lobster,” he said.

Model: Will Harris

A Bodybuilder Is Born

Just think about how much more the crowd will scream for you when you win the whole damn show!

Model: Daryl Gee

“That’s fine, you can have the chicken salad and water to drink.” Yes, I am a generous bastard. I paused, wanting to make sure he wasn’t too disappointed. “You all right? You won’t go home after this and set up a Ron dartboard in your room, will you?” “No, you’re right about all that. I just wanted to get up there and hear the crowd cheer for me.” “Next year, Randy, next year. And they will cheer a lot louder for you when you win the whole damn thing.” Ah, the impatience of youth. I wondered how the young Ron would have taken the older Ron’s advice and recommendations. Thinking back to how stubborn I used to be and how I was convinced I knew it all, I probably would have told the older Ron to go screw himself. Luckily, Randy was a little more receptive to well-meaning guidance from those who’ve been in his shoes. Because of that, this kid would someday be 10 times the bodybuilder I ever was. And that’s cool with me. Editor’s note: Visit Ron Harris’ Web site, www.RonHarrisMuscle. com. IM

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The Inner Part 1 An Eye-Opening Interview With Scientist, Artist, Author and Nutrition Maverick Ori Hofmekler by Jerry Brainum

ri Hofmekler says his life has been driven by art and h ssport. He began to formulate tthe nutrition and exercise philosophy that later developed p arrior Diet and exercise plan into his Wa w while serving servi in the Israeli Army Special Forces. His artwork is recognized around the world, and his controversial political satire has been featured in magazines worldwide—the New York Times, Rolling Stone, People, Esquire, The New Republic and many others. He was a Penthouse magazine columnist for 17 years and served as the magazine’s health and fitness editor until 2000. He’s published two books of political art: Hofmekler’s People and Hofmekler’s Gallery. The Museum of Tel Aviv exhibited his work in 1993. Hofmekler first presented the Warrior Diet when he worked as the editorin-chief and publisher of Mind and Muscle Power magazine. In 2002 the

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controversial program was chosen as diet of the year by First for Women magazine, and it is regularly featured on television and radio programs, as well as in print. Now residing in California, Ori conducts seminars and offers certification courses related to his Warrior Diet system. He’s made presentations to various law enforcement agencies, including SWAT, air marshals and Secret Service agents. In addition, he’s coaching professional boxers and is opening Warrior Diet centers. Two planned locations are Atlanta and Los Angeles. To call Ori a nutritional heretic is putting it mildly. Many of the concepts espoused by the Warrior Diet are antithetical to what mainstream dietitians and other so-called health professionals suggest. One notable example: Ori believes the notion that breakfast is the most important meal of the day isn’t based on scientific fact.

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The Inner Warrior

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The Inner Warrior

JB: As I understand it, one basis for the Warrior Diet of eating little or no food for 20 hours involves stimulation of the sympathetic nervous system. Yet it’s known that the main hormones, or catecholamines, that make up the SNS are also stimulated by a heavy meal at any time. How do you account for that contradiction? OH: Your question is based on a misconception. The Warrior Diet isn’t about eating little or no food for 20 hours. Quite the opposite, in fact. We recommend that our followers eat during the day certain meals and foods that promote toxin removal, alertness, fat burning and stress resistance. We also provide specific guidelines for applying recovery meals during the day. An athlete or bodybuilder on the Warrior Diet can take advantage of our special recovery meal plan and use substantial amounts of amino acids in muscle after exercise by virtue of an increased metabolic capacity for using protein during undereating. All that said, it’s also true that the human body is well programmed to endure periodic lack of food. Scientists believe that we have inherited survival mechanisms that compensate for lack of food or intense physical stress by increasing the body’s capacity for using fuel, generating energy and resisting fatigue. It all comes down to basic biology. The autonomic nervous system has two parts: the sympathetic nervous system and the parasympathetic nervous system (PSNS). They’re antagonistic to each other. The SNS (triggered by undereating and exercise) promotes the breakdown of fat and glycogen stores for energy. The PSNS (triggered by overeating and rest) inhibits fat burning and glycogen breakdown, instead promoting fat replenishment and

Scientists believe that we have inherited survival mechanisms that compensate for lack of food or intense physical stress by increasing the body’s capacity for using fuel, generating energy and resisting fatigue.

increased glycogen stores. Common sense will tell you that undereating or exercise promotes different hormones from those promoted by overeating. The fact that certain foods, particularly proteins, temporarily increase adrenal activity during big meals doesn’t mean that undereating and overeating have the same effect on the SNS and overall metabolism. Note that the mechanism regulating adrenal reaction can be tricky. Adrenal hormones (catecholamines) are typically associated with the stress hormone cortisol. The body regulates cortisol levels via a feedback control mechanism. The body often loses

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its ability to regulate cortisol levels, however, because of chronic stress, dietary abuse, frequent feeding or insulin resistance. When that happens, cortisol levels remain chronically elevated, leading to hypertension, or high blood pressure. Dietary protein stimulates the release of cortisol from the adrenal glands. So high-protein, low-carb meals would promote a state of alertness and stress; high-carb meals mainly promote relaxation. JB: You’ve written that lowcarb diets don’t make sense because carbs are important for aspects of body chemistry.

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Neveux \ Model: Michael Ergas

Perhaps the biggest problem with the Warrior Diet is that many are confused about its effects and effectiveness. To clear up some of the confusion, I asked him questions that many medical professionals and others interested in maximum fitness and health have posed.

Neveux \ Model: Gus Malliarodakis

The Inner Warrior

As for low-carb diets, bodybuilders and other athletes can’t permit themselves to be in such a compromised state.

Yet all biochemical textbooks say that there’s no physiological requirement for carbs because the gluconeogenesis process in the liver converts other substances, such as amino acids, glycerol and lactate, into glucose. In addition, lowcarb-diet advocates frequently mention that the body can run on intermediary by-products of fat metabolism called ketones, again making carb intake superfluous. How do you respond? OH: Let me say up front that muscles cannot convert protein or fat into glucose. According to all the biology texts, gluconeogenesis is a

limited metabolic process, mostly restricted to the liver. Fast-twitch muscles depend mostly on glycolytic, or carb, fuel. In times of a desperate need for

energy, such as during strength or speed training, gluconeogenesis may not be sufficient to provide critical glucose to the working muscles. Furthermore, when carbs are severely restricted and the demand for energy increases, the body would be forced to shut down one of its most critically important metabolic pathways. That pathway regulates the production of DNA, RNA, nucleic acid material, energy molecules and several potent antioxidant compounds. Known as the pentose phosphate pathway, it’s completely dependent on an adequate glucose supply. With severe carb restriction, when insufficient glucose is available, the body turns off the PPP and switches to a sheer energy-producing process. When that occurs, the body may adversely compromise its capacity for promoting anabolic and immuno-enhancing activity. So you decrease your ability to recuperate and build muscle. Bodybuilders and other athletes can’t permit themselves to be in such a compromised state. Carbs are essential for active individuals. They also play a critical role in postexercise recovery. Without carbs and their related insulin spikes there’s no final activation of such anabolic hormones as IGF-1 and growth hormone after exercise. Protein is the worst fuel source. Its breakdown results in metabolic waste substances, such as nitrites and nitrates, which adversely affect nitric oxide synthesis. That, in turn, suppresses vasodilation and muscle capacity for performance and for resisting fatigue. As for ketones, they’re acids that, when produced in abundance—for example, during low-carb diets— inhibit fat (continued on page 128)

For active individuals carbs are essential and play a critical role in postexercise recovery.

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Neveux \ Model: King Kamali

The Inner Warrior

(continued from page 123) breakdown and elevate cortisol levels, as the body desperately tries to increase blood sugar and lower acidity levels. The increased acidity that ketones produce also forces the body to leech alkalizing minerals, such as calcium, from bones and other lean tissues. Contrary to popular belief, ketosis is a substantially catabolic process that leads to adverse effects

in those seeking added lean mass. Finally, scientists now believe that physical activity is programmed into the human genome. Carb food, essential for physical activity, is also essential for the human body. Itâ&#x20AC;&#x2122;s a potent carrier of essential nutrients, including proteoglucan and immuno-boosting nutrients. Biologically, low-carb diets just donâ&#x20AC;&#x2122;t make sense, especially for active

people engaged in exercise and sports. JB: Why do you write that small amounts of protein consumed during a meal provide a greater biological value? OH: Studies done on protein biological value by the Food and Agriculture (continued on page 132)

Fast muscles depend mostly on glycolytic, or carb, fuel. In times of a desperate need for energy, such as during strength or speed training, gluconeogenesis may not be sufficient to provde critical glucose to the working muscles.

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The Inner Warrior

(continued from page 128) Organization

(FAO) show that protein loses its biological value when eaten in large amounts per serving. In small amounts (100 to 250 milligrams per kilogram of bodyweight), even inferior protein sources reach maximum BV and utilization. That

translates into no more than 10 to 20 grams of protein per serving. But other variables influence protein BV beyond the serving size, amino scores and digestibility: exercise, state of undereating and high calorie intake. In other words, timing of post-

High-protein, low-carb meals can promote a state of alertnesss and stress compared to high-carb meals, which mainly promote relaxation.

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exercise meals, the empty-stomach factor and the calorie intake of meals can profoundly affect protein BV and use. If you apply those factors correctly, you can eat half the amount of protein foods and use the same amount of net protein, minus minimum protein waste. By properly applying recovery meals after training on an empty stomach and taking advantage of big nightly meals, the Warrior Diet provides the most efficient and economical method of building lean mass. As for the amount of protein per serving, while on the Warrior Diet you can eat 20 to 30 grams of protein per serving with minimum waste. By having three or four subsequent recovery meals—every hour—after exercise, you may be able to use up to 120 grams of amino acids in muscle after exercise. JB: Since a precept of the Warrior Diet is to get most of your daily intake of calories during one meal in the evening, what’s to prevent gross overeating by some people?

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The Inner Warrior Studies show that late meals don’t promote fat gain more than early ones. The human body is programmed to eat late.

Neveux \ Model: Markus Renhardt

OH: Some have suggested that just as physical activity is programmed into the human genome, so is the tendency to overeat. Overeating is primal, based on a feast-and-famine cycle. Saying that you may overeat is like saying that you may overtrain. Does that mean that a person should cease training intensely? The Warrior Diet provides a specific plan of adaptation to primal feeding cycles and training. That includes detailed guidance on how to undereat and overeat. The entire concept of reviving a primal way of living is controversial. I believe, though, that bodybuilding may well be a manifestation of a deep desire to go back to our primal human origins, getting hard, strong and muscular similar to our Paleolithic ancestors. Whenever a revolutionary approach appears, it usually faces resistance. In the past bodybuilding was often criticized. The Warrior Diet is iconoclastic, and overeating is part of the controversy. It’s also part of the equation of human eating. As hunter-gatherers, humans are primarily predators, and predators tend to overeat. The substantial increase in the capacity for using protein and carbs after exercise may be an inherited mechanism that helped humans survive as hunters. Overeating is a primary human feature similar to exercise. JB: Many bodybuilders and others believe that eating past a certain time of the day promotes fat gains because of a slower metabolic rate later in the day or night. What’s your take on this? OH: There’s not one shred of evidence to support the claim that eating late causes fat gain. In fact, studies show that late meals don’t promote fat gain more than early ones. The human body is programmed to eat late. The Roman army had its own rules of dieting, mostly based on eating late meals. They were famous for being lean and mean. When using a daily feeding cycle of undereating during the day followed by overeating at 134 FEBRUARY 2006 \ www.ironmanmagazine.com

night, you can take advantage of the body’s two autonomic nervous systems: the daily SNS and the nightly PSNS. You’d be able to maximize fuel usage and fat burning during the day while being able to relax and recuperate at night. Eating too many meals during the day, then adding a late meal, may be too much, causing a fat gain. 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. IM

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Model: Berry Kabov

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Beyond

Glycogen Upping Your Energy and Power

by George L. Redmon, Ph.D., N.D. • Photography by Michael Neveux

Energy is defined as the capacity of a system for doing work, or its equivalent, in a strict physical sense. As an astute bodybuilder, you know that one of the most important aspects of your workout is maintaining adequate energy reserves. If your body doesn’t have some way of generating residual energy as fatigue sets in, your ability to do work can be severely compromised. One of the best ways of restoring energy reserves is to replenish low glycogen levels. As you are fully aware, glycogen is a carbohydrate that is formed and stored in the liver and muscles. It’s made from excess dietary starch and sugars in the body that are first transformed to glucose, with the excess glucose then being converted to glycogen. The process is known as Your muscles and liver glycolysis.

have limited capacities for storing glycogen. After about 1 1/2 to two hours of exercise, these stores become dangerously depleted and your blood glucose levels plummet. —Daniel Gastelu, Fred Hatfield, Ph.D. Free download from imbodybuilding.com

Beyond Glycogen

Carbs rebuild the glycogen stores in your liver and your muscles.

The Mighty Liver While the liver weighs only about three pounds, it is responsible for more than 500 different jobs. One of them is to regulate the glucose levels in the blood. When your muscles need energy, glycogen stored in the liver is converted to glucose to supply additional fuel. Glycogen is like a backup gas tank in your car that kicks in as your gas gauge moves toward empty. When that happens, you quickly head to the nearest gas station to refuel. So the question becomes, How do you refuel—that is, restore diminished levels of glycogen?

Carbs Rule The process of rebuilding glycogen stores in the liver and muscles begins when you take in carbohydrates. According to Hatfield and Gastelu, who wrote Dynamic Nutrition for Maximum Performance, eating a good amount of complex carbohydrates, especially at night, will replenish the glycogen supply and restore mental alertness and physical energy. Similar results have been associated with foods

of high fructose content. Because of the body’s need to generate fuel, it can store a 12-to-48-hour reserve of glycogen when you eat ample amounts of macronutrients. As Nancy Clark, M.S., R.D., explains in the Sport Nutrition Guide Book: Eating to Fuel Your Active Lifestyle, the average 150-pound active male has about 1,800 calories of carbohydrate stored in his liver, muscles and blood: Muscle glycogen: 1,400 calories Liver glycogen: 320 calories Blood glucose: 80 calories Total: 1,800 calories

The Problem

The final nail in the coffin concerning the downward spiral toward energy deprivation is in the statement that opens this article. Highly regarded sports and fitness researchers Gastelu and Hatfield say that the increased workload you place on your body causes your glycogen stores to decline very quickly when you’re exercising or lifting. With every muscle contraction you stimulate the breakdown of glycogen. The longer you exercise, the more glycogen you break down so the muscles will have the energy they need for you to continue your routine, but the body doesn’t have a boundless supply of glycogen. Even(continued on page 146) tually, you

When your macronutrient intake is inadequate, your performance and power quickly diminish, a phenomenon called hitting the wall. You also experience central nervous fatigue, which is characterized by lightheadedness, difficulty concentrating and mental fatigue and occurs because of depleted glycogen, which also fuels the brain, Mental vitality gets restored by glycogen’s effect on the central nervous system. Hepatic, or liver, glycogen is the central nervous system’s primary fuel source.

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Amino acids can improve energy and mental acuity during a tough workout.

Beyond Glycogen calcium ions, which are necessary for muscle contraction.

Dialing Up ATP Despite the limited ability of resting muscle to store ATP, its concentration levels don’t appear to drop except during the most intense forms of exercise, such as sprinting and aerobics. Researchers contend that ATP must be resynthesized at the same rate it is used. There are three different mechanisms of ATP resynthesis: 1) Phosphocreatine hydrolysis (loosening or breaking apart)

Your liver stores about 80 grams of glycogen, the body’s primary fuel. and the reuptake by the muscle of run out, and fatigue sets in.

May the Force Be With You According to researchers at the University of Iowa College of Medicine, another physiological process is going on, namely, the formation and transformation of biochemical energy. The development of the force generated by skeletal muscles to do physical work requires a source of chemical energy in the form of adenosine triphosphate. ATP is the powerful body fuel for all cell functions. It serves as an energy reservoir and goes through endless cycles of catabolism (breaking down) and anabolism (building up). The energy in an ATP molecule isn’t stored for any length of time. Typically, it’s transformed and unleashed within 60 seconds. The body’s need for ATP is never ending. Even if you were bedridden for 24 hours, your cells would turn over about four kilograms, or 4,000 grams, of ATP molecules to supply energy just for normal bodily processes. You also need ATP for the restoration of muscle membrane

Anitoxidants scavenge free radicals that your body produces during a workout. Without antioxidant activity your immune system, health and energy can suffer.

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2) Glycolysis (glucose converted to glycogen) 3) Metabolic use of the by-products of carbohydrate, fat and protein breakdown

Recovery: the Final Frontier In physiological terms, energy can be defined as the potential for performing work based on production of fuel for the skeletal muscles. There is something else, however, that requires energy, and lots of it. It’s a silent phase of energy use, but it’s critical to your success. Catabolism is the breakdown of complex compounds into simpler ones. You, as a bodybuilder, strive to minimize the destruction of valuable muscle tissue. On the other hand, anabolism is any bodily process that builds complex compounds from simple ones. That’s the phase you want to stay in, as the body repairs and builds new tissue. The anabolic phase requires the biochemical energy that is unleashed when ATP is formed. As you may have surmised, our nutritional choices have a strong impact on both glycogen and ATP production. A number of nutritional supplements can greatly aid the production of those powerful fuel sources. You’re literally an energy machine—energy personified! As science-fiction writer and renowned past professor of biochemistry at Boston University Isaac Asimov wrote in Chemicals of Life: “Every day the average man or

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Beyond Glycogen glycogen. Suggested dose: seven to 12 grams a day.

2) Carnitine

woman uses up enough energy to bring at least 35 quarts of water to a boil.” You, of course, are not the average man or woman. Your energy needs are enormous. You’re born with the capability of producing, storing and retrieving energy reserves as you need them, and in all probability you have a nutritional plan in place designed to replenish. Even so, according to Gastelu and Hatfield, “there are very few nutritional and supplemental plans that focus on promoting regeneration of the maximum amount of biological energy.” In other words, you may be missing out on agents that boost the body’s ATP production capabilities.

The Energy Brigade What follows is an overview of a brigade of natural supplements that can augment your nutritional program and help replenish lost energy stores. Think of the supplements as storm troopers sent in to restore energy to tired muscles, supply additional fuel to aid in the repair and recovery process and slow down free-radical aggression in worn-out, torn and ravenous muscle tissue.

exercise-induced mental decline by delaying central nervous system fatigue. J.D. Fernstrom, Ph.D., professor of psychiatry, pharmacology and behavioral neuroscience at the University of Pittsburgh School of Medicine, states that BCAAs are precursors of many nervous system neurotransmitters. Increasing your blood concentrations of BCAAs causes the body to produce smaller amounts of the amino acid tryptophan, which is implicated in speeding central nervous fatigue during extended exercise sessions. Branched-chain aminos are also used as a backup fuel source in muscle tissue. They convert to glucose when tired muscles need additional fuel, sparing stored muscle

Once thought to be a vitamin, carnitine is now known to be a nonessential amino acid, meaning that the kidneys and liver make it from the foods you eat. Carnitine regulates intramitochondrial free co-enzyme A (CoA), a metabolite involved with energy production, pyruvate oxidation, amino acid metabolism, Krebs cycle coordination and mitochondrial and peroxisomal beta-oxidation. Forget the jargon; remember that carnitine is the one—the mother of all supplements, igniting the powerful furnaces where biochemical energy is made. In fact, one of carnitine’s most important roles is that of transporting fatty acids in the cell to be burned as fuel. Carnitine is the key that opens the doors of the mitochondria, the site of all energy production and fat burning. Not only does carnitine take beneficial compounds into the mitochondria, but it helps move harmful intermediate compounds out of the mitochondria and prevent their accumulation as well, according to Jane Higdon, Ph.D., of the Linus Pauling Research Institute at Oregon State University. Carnitine stimulates the immune response, is involved in muscle cell membrane (continued on page 152) repair and

Glutamine, a key recovery amino acid, can accelerate fat loss as well as improve energy.

The Energy Formulas 1) Branched-Chain Amino Acids The BCAAs are L-leucine, L-isoleucine and L-valine. Branched-chain amino acids restore low glutamine stores and immune factors. Evidence shows that supplementation with branched-chain aminos can improve

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selenium and vitamins A, C and E. Suggested dose: multiple antioxidant formula taken once a day.

5) Glutamine

Model: Tomm Voss

ardio eight training can tap into bodyfat es faster due ailable glucose in the blood.

preserves muscle glycogen stores during exercise. Suggested dose: one to 10 grams a day.

synthesis), bodybuilders are encouraged to load five grams four times a day for four days and then use a maintenance dose of one to five grams taken once a day.

While glutamine is known as a key recovery agent that prevents muscle catabolism, researchers at the University of Rochester in New York found that it helps modulate gluconeogenesis, which is the production of glucose. Using human subjects, scientists there found that infusion of glutamine resulted in the conversion of glutamine to glucose, without any appreciable changes in insulin or glucagon levels. Researchers surmised that was because the site of conversion was the kidneys, not the liver. Not only does glutamine help improve your energy levels without affecting the release of insulin, but it also accelerates fat loss. Intravenous glutamine is more effective than other amino acids at restoring depleted muscle glycogen after workouts. Additionally, glutamine is the primary fuel used by the immune system, which keeps you healthy and energized. uggested dose: 1,000 to 4,000

3) Creatine One of the best-known supplements used today, creatine is a compound formed from the amino acids arginine, methionine and glycine. Creatine is best known for its ability to increase muscular stamina, strength and accelerated recovery rates after exercise. When you take creatine orally, it converts to phosphocreatine, which is important if you’re a sprinter or weightlifter. Depletion of phosphocreatine levels results in muscle fatigue and diminished muscle power. Supplemental creatine increases the storage of phosphocreatine, or PCR, which makes more ATP available to working muscles, enabling you to work harder and longer. Creatine aids recovery because it increases glycogen storage and use and inhibits muscle protein breakdown and degradation. Suggested dose: one to five grams a day. Because of creatine’s ability to induce cell volumization (quicker transport and attraction of nutrients to muscle cells, increasing protein

4) Full-Range Antioxidant Antioxidants neutralize free radicals, which are produced whenever oxygen is processed and are normal by-products of metabolic reactions in the body. When they increase or aren’t neutralized, they cause cellular damage, trigger inflammation, destroy DNA, accelerate aging, cause muscle fatigue and damage blood vessels and skeletal tissue. Your workout increases free-radical production. Data clearly show that 30 times more oxygen is produced during exercise, with 2 to 4 percent of it going to free-radical formation. Antioxidant supplementation helps maintain the integrity of cell membranes and improve the blood’s oxygen-carrying capacity That helps accelerate postworkout recovery by reducing muscle pr breakdown, muscle inflammation and soreness. Data suggest that a full-range multiple antioxidant formula may be of great benefit. Some well-known antioxidants are alpha lipolic acid, beta-carotene, proanthocyanidins (grapeseed extract),

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Vitamin C has been shown to enhance recovery and reduce inflammation and soreness.

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Beyond Glycogen milligrams a day divided in equal dosages.

6) Inosine Inosine is a basic cell compound. Often thought to be an amino acid, inosine is a nonprotein nitrogen compound that is involved in energy metabolism. It is a precursor of ATP and reduces lactic acid accumulation (the stuff that causes muscle fatigue). World-class Russian powerlifters have been using inosine with great success to improve the oxygencarrying capacity of muscle tissue and to promote ATP production. Some evidence suggests that inosine may increase uric acid production and should be avoided by those predisposed to gout attacks. Current data also indicate that injected inosine is more effective than oral supplementation. Fred Hatfield and Martin Zucker, however, say that taking a supplement before and during workouts and competitive events ignites enzyme activity in muscle cells that unleashes the dominant force of the ATP molecule and its regeneration. Suggested dose: five to 10 grams a day. Special note: Due to inosine’s connection to uric acid production, I’d suggest cycling on and off with it, starting with four or five grams to find individual tolerance for possible buildup of uric acid crystals and gout symptoms.

cell, known as “glucose extraction,” which affects how efficiently muscle uses glucose from circulating blood. Pyruvate also plays a critical role in the release of ATP and stimulates cellular mitochondrial respiration, thus increasing the amount of energy available to the mitochondria, the cells’ power plants. Suggested dose: five grams a day in three equal doses.

Ribose is the backbone of RNA.

8) Ribose

the manufacture of ATP in skeletal muscle by 340 to 430 percent, as cited by Edmund R. Burke, Ph.D., professor and director of the exercise science program at the University of Colorado. Ribose’s ability to recycle and generate ATP is attributed to its ability to bypass the slow process that re-creates what scientists call adenosine nucleotides, thus reducing the time needed to repair muscle fibers.

Pronounced RYE-bose, this simple sugar is the backbone of RNA (ribonucleic acid). It is used to make glucose and is also converted to pyruvate, which enters the body’s biochemical pathway to form ATP. Supplemental ribose has been implicated in increasing rates of ATP production, leading to improved exercise performance and faster muscle growth. Studies have revealed that ribose can increase

Pyruvate plays a critical role in the release of ATP, which can affect muscle power.

7) Pyruvate Chemically, pyruvate is composed of carbon, hydrogen and oxygen, making it a carbohydrate. Pyruvate occurs naturally in the body and is involved with the metabolism of sugar and starches. It assists in the transportation of glucose into muscle cells. Studied extensively by Ronald Stanko, M.D., of the Gastroenterology and Clinical Nutrition Division of the University of Pittsburgh Medical Center, pyruvate was investigated for its ability to naturally burn bodyfat. His team found that pyruvate increased muscle endurance by 20 percent, thus enabling athletes to increase the duration of their workouts with less perceived physical exertion, meaning physical tasks were much easier to complete due to increased energy. The reason: pyruvate’s ability to facilitate transport of glucose into the muscle

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Beyond Glycogen B-vitamins are responsible for stress reduction and can enhance energy production.

Suggested dose: three to five grams a day.

Additional Energizers While this report can’t cover all of the supplements at your disposal, I want to talk about a few more that I consider part of my current power arsenal. They’ll give you that added burst you need, mentally and physically.

Tyrosine An amino acid that fights mental fatigue by naturally regulating the performance of brain neurotransmitters, tyrosine elevates mood, stimulating alertness and energy by also stimulating norepinephrine, epinephrine and dopamine, all excitatory brain chemicals.

Saint-John’s Wort A mood elevator, mental stimulant and nervous system tonic, it also improves REM sleep.

Magnesium A mineral responsible for the proper functioning of all energydependent reactions as well as ATP production.

B-Complex Vitamins A cluster of vitamins responsible for stress reduction that speed the release of energy from carbs, fats and proteins. Vitamin B6 is the primary B-vitamin responsible for producing and breaking down amino acids.

CoQ10 Found in every cell in your body, coenzyme Q10 is critical in the production of energy, especially ATP. The heart and liver contain the highest amounts of CoQ10. Its pow-

erful antioxidant properties make it a great sports-performanceenhancement product, focusing both on harmful by-products and performance.

Ginseng This well-known herb stimulates mental and physical energy. Experiments conducted a few years ago at the Lesgaft Institute of Physical Culture and Sport in Leningrad on some 1,500 athletes found that Siberian ginseng (eleutherococcus) increased energy, sped up recovery from workouts and improved concentration. Studies conducted on American and Korean ginseng have found that the herb can delay central nervous system fatigue.

Sun Chlorella One of nature’s best detoxifiers, chlorella is a nutrient-dense superfood (50 to 60 percent protein) that contains more than 20 different vitamins and minerals, as well as 18 amino acids. It helps rid the body of toxic by-products and is one of the most concentrated natural sources of chlorophyll. It is this green pigment that captures and stores energy generated from the sun. Green foods are highly regarded for their ability to clean and revitalize the cells. Loaded with B12 and iron, chlorella helps produce red blood cells via its chlorophyll content. Additionally, this supercharged nutrient is 25 percent carbohydrate and stimulates tissue regeneration, according to Michael E. Rosenbaum, M.D., president of the Orthomolecular Health Medical Society.

NADA The abbreviation for nicotinamide adenine dinucleotide, NADA is a compound that produces cellular energy. The more NADA there is, the more energy becomes available for the body to use for repair and recovery. NADA is one of the body’s primary antioxidant defense agents, initiating what is known as the metabolic burst, a fierce flash that destroys foreign invaders and toxic by-products. NADA also boosts the production of dopamine and norepinephrine by as much as 40 percent. Recent studies have validated NADA’s ability to improve

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oxygen capacity and muscle performance in Olympic athletes.

Water You must refuel tired muscles with water. For every pound of water weight you lose during exercise, you should drink one pint of fluid. You should also be drinking fresh clean water before your routine to prevent dehydration. It’s well documented how quickly fatigue occurs when the body isn’t well hydrated.

Aerobics Nancy Clark reminds us that fat loading to force the body to use fat for fuel isn’t the best way of building energy. Limiting carbohydrate (glycogen stores) will definitely hamper your endurance and longterm performance. Aerobic training, however, turns the body into a fat-burning machine, enhancing its ability to burn fat fuel. That’s because of the accelerated production of enzymes that convert fatty-acid fuel. Incorporating some aerobics will help you spare glycogen, which will improve your performance and workload capacity.

Conclusions It takes an enormous amount of energy to do the things you need to do to be successful. Understanding that you’re pure energy and that mental and physical factors can be manipulated to keep you at the top of your game is critical to your success. The key, however, is to tap into all of the natural energy reservoirs and receptors that you have at your disposal—the ones that stimulate the biochemical pathways and are involved with how biological energy is made, re-created and recycled. It will increase your body’s ability to supply fuel to your muscles, as well as discourage mental fatigue. You want to work with pure energy in its most potent form for the long haul, vs. borrowing energy that disappears as quickly as it’s formulated. Don’t work out on borrowed energy sources that only stimulate; utilize those that not only build the lean muscular machine you strive to be but also generate the energy-personified machine that will banish fatigue forever. IM

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S E L I F The

Perfect Mass-Building Set e’ve been discussing many of the small details that can add up to big mass gains fast—like performing precision warmups and getting enough rest between sets. As we’ve learned, however, paying attention to details on your work sets may be the most important mass trigger of all. Now, we’re not talking specifically about using strict form on your heavy sets, although that’s best most of the time. As we’ve explained in the past, a lot of the biggest bodybuilders get even bigger using loose form because they

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Photography by Michael Neveux

can overload the max-force point of an exercise and accelerate fast-twitch-fiber recruitment. For example, with cheat curls the most biceps overload occurs when the arms are bent at a greaterthan-90-degree angle—right below the midpoint of the stroke. That can build biceps mass because that semistretched spot is the key for optimal fiber alignment—overloading it builds biceps mass fast. (Arnold loved cheat curls, which may be why his biceps looked like mountains—plenty of semistretched-point overload.) (continued on page 168)

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Model: Noel Thompson

by Steve Holman and Jonathan Lawson

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Do your reps in a pistonlike fashion—no rest at the top or bottom. More continuous tension equals more mass stimulation. keep it moving to the top, just shy of lockout. Note that we said the bar should keep moving. That so-called forced rep should not—not!—be a slow-motion torture tactic. Your partner should provide enough help to keep your rep cadence intact for a smooth finish on your final rep. Otherwise, your X Reps could suffer a severe shortfall—and you don’t want to shortchange max-forcepoint overload. Now lower to a point between the lowest point and the midpoint of the stroke. You should be squeezing the bar hard to innervate your pecs even more. Once you hit the low point, pulse through about a fiveinch range with X Reps. Think of them as controlled mini-explosions. You should feel your upper pecs screaming by about X Rep number five. If not, you may be doing them too high on the stroke; try going

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Model: Steve Kummer

Okabe \ Model: Jay Cutler

The positive and negative strokes of the exercise should last about 1 1/2 seconds each.

Model: Jonathan Lawson

As we’ve said, however, loose form can create mass gains, though it’s also dangerous. We prefer fairly strict form, saving max-force-point overload for the end of the set, where we do X Reps. In the case of curls we substitute cable curls in order to minimize the leverage shift caused by a free bar and also emphasize the semistretched position more easily on every rep—without jerking. At failure we lower to below the midpoint and pulse up and down in about a five-inch range till we hit failure. Those bottom X-Rep burns are killer and blast the biceps right where they need it most for growth—safely and efficiently. Even so, end-of-set X Reps are only one of the get-big details we’re referring to. Let’s go through a set of Smith-machine incline presses so you can wrap your mind around every single mass-building detail of the perfect set. Okay, you’ve warmed up with the protocol we outlined in an earlier article (and in our Beyond X-Rep Muscle Building e-book). You’ve got blood in your pecs, and they’re rarin’ to go. First, you do one smooth set to positive failure, which is more of an extension of the warmup and primes your nervous system with a heavy work weight. No forced reps; no X Reps; stop at positive failure. We’ve also found that it’s best to stop short of lockout on each rep. You should get 10 nonlock reps. Now comes the money set. You can either add some weight or use the same poundage as you did on the first set. After about a threeminute rest get comfortable on the bench and unhook the safety catches with the bar at arm’s length. Inhale as you lower to a count of two to a point just above your upper chest, and then quickly reverse the action as you exhale. Don’t throw the weight; it’s more of a controlled explosion. The weight should reach its highest point in about 1 1/2 seconds. As soon as you hit that point just below lockout, begin the next rep—no pause. Continue with that cadence till you stick. At that point your partner should step in so the bar stalls for only a millisecond. He or she should apply enough pressure to the bar to

a little lower so you get a bit more stretch in your upper pecs. When your pecs are fried and you can no longer pulse, hold the weight statically for a few seconds, squeeze your pecs, and the bar, as hard as you can, then—Bam!—rack it. You’ll do more to stimulate growth in that one set than most people get in three or four of the haphazard variety. Putting all of those details together into one potent set is that powerful! Those are the types of little things that will put some serious freak on your physique. Editor’s note: X Reps just got even more powerful. For info on the latest X-hybrid techniques visit www.BeyondX-Rep.com, where you’ll also find Steve Holman’s and Jonathan Lawson’s new after photos. IM

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or many people a new year commonly comes with the resolution to get in shape. Perhaps you re new to bodybuilding, or perhaps you re coming back after an extended layoff. Either way, this article will provide a rock-solid strategy so you can proceed and succeed during your first three months. [Note: Before you start–or restart—exercising, visit your doctor to get his or her consent. Remember, weight training can be an intense physical activity.]

The Six-Point Plan Here s what you need for bodybuilding success: 1) Great desire to improve your physique and training. Establish training consistency right from the first week. Fix your workout days and times, and then never skip a workout unless you re sick. 2) Appropriate training routines practical routines for busy people. 3) Correct exercise technique and smooth, controlled rep speed. 4) Full satisfaction, every day, of the components of recuperation from training—nutrition, rest and sleep—and the adoption of a healthful lifestyle. It s imperative that you stay healthy. Without your health you can t train hard and consistently. 5) Progressive poundages—increase your exercise weights gradually. 6) Apply points 2 through 5 with persistence and patience.

A Quick-Start Program for Beginners— or a Fresh Start for Getting Back to the Gym by Stuart McRobert Photography by Michael Neveux Free download from imbodybuilding.com

Bodybuilding Beginnings

Choose two well-spaced training days, such as Tuesday and Saturday or Wednesday and Sunday. By scheduling one workout on the weekend, you may have the chance, at least one day a week, to train at a time that’s optimal for you. The routine has three major components: strength training, stretching and cardio work. Doing all three at each workout simplifies training and may be an especially useful approach for beginners. Here’s the four-part structure of exercise in the gym, to be done in this order: 1) General warmup 2) Weight work/strength training 3) Stretching 4) Cardio work Start out conservatively with any type of exercise routine or with any change in a routine. Your body has tremendous abilities of adaptation—provided that you start out comfortably and gradually increase the demands. That applies to all forms of physical training.

Stretch after your weighttraining workout.

Stretch

Model: Jim Shiebler

The Training Routine

Spend five to 10 minutes on a zeroimpact piece of cardio equipment before you train.

1) General warmup

You want to get a good sweat going during your general warmup. 178 FEBRUARY 2006 \ www.ironmanmagazine.com

Model: Tamer Elshahat

This should be a constant before every weight-training session—even if it’s warm when you train. Spend five to 10 minutes on a zero-impact piece of cardio equipment, such as a rower, stationary bike or ski machine. A full-body exerciser—rower or ski machine—is preferable to a lower-body-only piece because you warm up your entire body. Start out slowly, and increase the pace sufficiently that you break into a sweat within five minutes. The aim is to slightly elevate your core temperature. Note: The older you are—or the colder it is—the more time and care you should devote to the general warmup.

Cardio Work

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Bodybuilding Beginnings 2) Weight work

Week 1 (Full-body routine performed twice a week) 1) Squats: bare Olympic bar (45 pounds, or 20 kilos), 2 x 8 2) Standing calf raises: 40 pounds or 20 kilos, 2 x 15 3) Bench presses: bare Olympic bar (45 pounds, or 20 kilos), 2 x 8 4) Deadlifts: bare Olympic bar (45 pounds, or 20 kilos), 2 x 8 5) Seated back-supported dumbbell presses: 10-pound or 5-kilo dumbbells, 2 x 8 6) Pulldowns: 40 pounds or 20 kilos, 2 x 8 7) Dumbbell shrugs: 20-pound or 10-kilo dumbbells, 2 x 8 8) Seated dumbbell curls: 10pound or 5-kilo dumbbells, 2 x 8 9) Basic crunches: no weight, 2 x 12

Learn and maintain correct form from the beginning. Routine Notes •When you see 2 x 8, that means you do two sets of eight reps, with a rest between sets. •Rest 60 seconds between sets of exercises 2 and 5 through 9. Rest 90 seconds between sets of exercises 1, 3 and 4.

Model: Rehan Jalali

Most bodybuilders don’t invest the necessary time in learning correct exercise technique and ingraining it into their subconscious before they start training hard. Without knowing it, they learn poor exercise technique at best and awful technique at worst. Then, using poor technique, they add weight to the bar too fast and build up to intensive training over just a few weeks. The combination of poor technique and intensive training produces a vicious circle: injury, missed workouts, recovery, reinjury, missed workouts, recovery, reinjury and so on. And that produces frustration, disillusionment and loss of passion for training. It’s no surprise that many people give up training within 12 months of starting. The conservative approach I recommend leads to consistent progress without setbacks. Use an abbreviated routine, focus on learning and ingraining correct exercise technique over the early months, incrementally build up exercise weights and intensity (without compromising technique), avoid injury and doggedly apply patience and persistence. Make haste slowly.

•On the deadlifts don’t let the bar descend past the midshin point—or a little higher; ideal placement depends on individual body proportions. Use a power rack and set the long pins at a point where, when the barbell rests on them, it’s at the midshin point or slightly higher. •Remember to use correct ex-

Use controlled movement and try to feel the target muscle contracting.

Calf Raises Calf Raises

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Bodybuilding Beginnings

Model: Daryl Gee

Squats

Donâ&#x20AC;&#x2122;t get impatient. Make weight increases slowly and gradually. The big exercises will progress at a faster pace than the smaller ones.

Model: Eric Domer

Bench Presses

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Bodybuilding Beginnings

Deadlifts single-joint moves. The weights are minimal because the emphasis during the initial months is on technique. You must not strain at this stage because pushing too intensely, too early, is a death sentence for correct exercise technique. And you can’t ingrain the habits of correct technique with just a few workouts. You must learn what correct exercise technique is for each movement and then practice it. Incorrect exercise technique is the norm in most gyms. Don’t assume that others in the gym practice correct exercise technique or even know what it is. At least for your first few months of training it would be ideal if you worked out at quiet times so that you don’t feel self-conscious or pressured by others.

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Model: Jonathan Lawson

ercise technique and a controlled, smooth rep speed no faster than two to three seconds up and another two to three seconds down—no exceptions. •Start a training log. Buy one that’s already designed for that purpose, or get a notebook and design your own. Record precisely what you do in each workout, especially the weights you use and the reps you perform on each set. An accurate log is essential because it tells you exactly what you did last time around and what you need to do next time to notch up progress. You also need a record of equipment setup details—such as which holes in the power rack you set the long pins in for your deadlifts. •The suggested starting weights are for typical adult males. Most women will want to start with about half the weight listed. You may, however, have to adjust the weights for you. They must feel very light. If any weight feels anything other than very light, reduce it. The above full-body routine mixes multijoint movements with

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Model: Justin Balik

On deadlifts don’t let the bar descend below the midshin point.

Model: Marvin Montoya

Bodybuilding Beginnings

If you don’t complete your target reps and sets comfortably, you haven’t qualified for a weight increase at your next workout.

Shrugs

Seated Presses What If You’re Not a Beginner? If you’ve been training for a few weeks or months, consider yourself a beginner, and follow the routine as written. Even if you’re had a long layoff, follow the guidelines as written, but you can increase the exercise poundages a little faster. Don’t rush, though, or you’ll injure yourself and perhaps end up with an enforced layoff. If you’ve trained in the past, you’ll al-

most certainly have technique errors to correct. Learn correct technique first, and then build up the weights gradually. That’s one of the reasons it’s necessary to restart as a beginner. The other reason is to condition your body to the rigors of exercise from an easy start.

Week 2 Use the same weights, reps and rest intervals as in week 1. The only change is that you perform three sets per exercise rather than two.

Week 3 Use the same full-body routine, two times a week. At the first workout do the same exercises, sets and reps as you did in week 2. Provided the weights used in weeks 1 and 2 were very light for you, add weight to all exercises in week 3. If the weights on any specific exercise or exercises didn’t feel very light in week 2, wait another week or two before adding weight there.

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Bodybuilding Beginnings For example, at the first workout hold a small plate on your chest for the basic crunches, add five pounds or 2.5 kilos per ’bell on the dumbbell exercises and 10 pounds or five kilos for the other exercises. Women should add half those poundages. One rule is the same for everyone, however: Never add weight to an exercise if, during the previous workout, you struggled to get your target reps. Should any exercise be a struggle, reduce the weight. At the second workout of the third week follow the same exercises, sets and reps as in the previous workout, but add 10 pounds or five kilos on exercises 1 through 4 and 6 and 7. (Once again, women should add half that amount.) If, however, the weights you used in the previous workout didn’t feel very light, don’t add weight. Thereafter, slow the pace of your poundage progression. Of course, the big exercises can progress at a faster pace than the smaller ones.

Incline Curls

The Next Nine Weeks

Start out conservatively with any type of exercise routine or with any change in a routine.

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Model: Jeff Dwelle

The routine remains unchanged other than the poundages until the end of the third month of strength training. The rate at which you add weight is critical. If you add it too quickly—which is common—your exercise technique will degrade, and you’ll start training intensively too soon, using poor technique, which is a recipe for injury and frustration. If, however, you add weight too slowly, you’ll delay your progress. After three weeks on the routine you’ll perceive a variation of effort across the nine exercises—all nine won’t require the same degree of effort. Over the next nine weeks or so even out the perception of effort so that it’s comparable on all nine exercises. You can achieve that through incremental weight progression appropriate to each exercise—different exercises progress at different rates. The target, at the end of your first three months of strength training, is that all exercises involve nearly hard work of a comparable level of exertion. “Nearly hard” training means working until you’re about two reps short of what would be your limit if you were pushed to the maximum on the final (continued on page 188)

Bodybuilding Beginnings

Warmup Sets

Crunches

After you’ve been on the routine for around six weeks, add a single warmup set of eight reps with about two-thirds of your work-set weight for squats, bench presses and deadlifts. Perform the warmup set, rest about 90 seconds, and then perform the first work set. For example, you may use 60 pounds on the warmup set for squats, followed by three sets of eight repetitions with 90 pounds.

Model: Bob Donnelly

Between-Set Rest Intervals For the first two months the recommended rest intervals were 60 seconds between sets of single-joint exercises and 90 seconds between sets of multijoint exercises. For the third month you should increase your rest times: Take 90 seconds

work set of a given exercise and a rep or two more of slack on the other work sets, when you’re fresher. The progression schedule given here is only a guideline. Remember, if you don’t manage to complete your target reps and sets very comfortably, you haven’t qualified for a weight increase at the next workout. Wait until you’ve built up the required capacity on an exercise before increasing the weight.

Do You Think You’re Not Training Hard Enough? Hard training will come later, when it’s appropriate. Correct exercise technique and smooth rep speed must be entrenched first. That takes at least two months of consistent training. Then it takes more time to develop the discipline needed to maintain correct exercise technique and smooth rep speed under maximum exertion. If technique breaks down during hard training, injury is almost inevitable. You must work into hard training progressively. 188 FEBRUARY 2006 \ www.ironmanmagazine.com

Start with no weight on crunches. Learn the precise form that allows you to get in touch with your abdominals on every rep.

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Bodybuilding Beginnings before each set of single-joint exercises and two minutes before each set of multijoint exercises. If that makes your workouts too long, perform two work sets for each exercise rather than three.

How to Make Small Poundage Increments There are a number of ways you can make small increases in your training poundages.

Model: Jonathan Lawson

•Custom little plates

Don’t try to increase your training poundages too fast, or injury will be inevitable.

The ideal is to have a selection of little plates: one pounders, halfpounders and quarter-pounders. There probably aren’t any such plates where you train. Small-weight plates may never catch on in commercial gyms because they can easily be stolen. If your gym doesn’t have a stock of small plates, get your own—perhaps have them engraved with your initials or name—and take them

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Bodybuilding Beginnings

You must not strain at this stage because pushing too intensely too early is a death sentence for correct exercise technique.

to the gym with you. Use them for adjustable barbells and dumbbells. (Another alternative is to use wrist weights, which puts the weight on your wrists rather than on the dumbbells.)

•Custom small magnetic plates Platemate is one company that produces magnetic weight plates that weigh under a pound each and that are perfect for use on weight stacks and barbells and dumbbells.

•Spring collars These are available in most gyms and can be used in pairs to add weight in approximately one-

Pulldowns Platemate magnetic weights make small poundage increments easy and safe.

pound increments. This alternative is especially important if your gym doesn’t have little plates and won’t allow you to bring your own. Use the spring collars to progress pound by pound from one multiple of five pounds on a barbell to the next. If even the lightweight collars aren’t available where you train, it may be time to find a better gym.

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Stretching Stretch after your weight-training workout. With stretching, the progression isn’t measured in terms of resistance or volume of work but in terms of gradually increased flexibility. Most people lack sufficient flexibility because of inactivity or limited

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Bodybuilding Beginnings

Stretch

activity. A flexible body is a requirement for correct exercise technique. If, for example, your hamstringsâ&#x20AC;&#x201D; the backs of your thighsâ&#x20AC;&#x201D;are tight, that will keep you from squatting correctly because it will lead to premature rounding of your lower back. A flexible body is also required for youthfulness, regardless of age. Stretching is dangerous if done

Model: Tito Raymond

Model: Tamer Elshahat

Remember, stretch after your workout. A flexible body is a requirement for correct exercise technique.

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Bodybuilding Beginnings

Record precisely what you do in each workout, especially the weights you use and the reps you perform for each set. incorrectly. If you try to rush, you’ll get hurt. Never force a stretch. Work progressively—within a given workout and from week to week—until you reach the level of flexibility that you’ll maintain. Never bounce while stretching, and avoid holding your breath—breathe rhythmically. Refer to a reputable book on stretching or yoga, and choose one stretch for each of these areas: calves, groin and thigh adductors, hip flexors, hamstrings, buttocks, quadriceps and shoulders. Don’t move immediately into your usual level of flexibility for a given stretch. Work into that over several progressive stretches, each one taking you a little farther than the previous one. You should feel only slight discomfort as you

stretch. Do the minimum of three reps of 20 to 45 seconds for each stretch. Be cautious—do more rather than fewer progressive stretches before getting to your current limit stretch. Never force yourself to feel pain, but you must feel tension during each stretch. Never have anyone force you into a stretch. And never be in a hurry.

Cardio Work Finish each workout with a bout on an elliptical machine or a ski machine. Start with 10 minutes at a gentle pace. Your breathing should quicken a little, but you should never be short of breath. Each week add five minutes, but once you’re at 30

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minutes, keep it there. Don’t increase the duration further, but do gradually increase the resistance and speed each week. Make the first five minutes an easy warmup and the last five a repeat of the warmup, done as a cooldown. For the 20 minutes in between make it progressively more demanding every week. After 10 weeks or so, you should be working hard enough during the 20-minute work period that you’re breathing heavily but not gasping. There you have it: a threemonth plan to get you off to a great start if you’re a beginner or to get you safely back into training if you’re coming off an extended layoff. No excuses. It’s time to get to it. IM

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Muscle-Program

Primer The Eight Essentials of Designing a Workout That Works for You by Christopher Pennington

hy don’t trainees plan their workout programs more carefully? Over the years I’ve observed that many people involved in weight training don’t have a clue about workout design. Oh, they have a basic idea of how to train and what the result should be, but the only planning they do is on-the-spot decisions made during the workout regarding how many reps and sets to perform. I’m the first to admit that training by instinct has great merit. You need to be flexible with your training and listen to your body for vital clues to discern recovery status. On the flip side, however, so-called instinctive training has its drawbacks, the biggest of which is a lack of continuity from one training session to the next. Continuity is important; it requires you to record what happens in your sessions, gathering valuable data to gauge your progress. It’s as simple as comparing such factors as weight lifted, number of reps and number of sets from workout to 200 FEBRUARY 2006 \ www.ironmanmagazine.com

workout. The goal is to avoid arbitrary workout decisions that don’t bring you any closer to your goals. The plan doesn’t need to be complex—although in many situations, such as peaking for a bodybuilding competition, it can be. Program design is the process of building a group of exercises, sets, reps and rest periods that will lead you to the results you desire. Once you design the big picture, you can make small changes to the plan as necessary. That’s where the principle of instinctive training comes in handy: when it is used within the framework of an overall training routine. Remember that small details can have a large impact on your results, especially when gauged over the long term. Without an overall view of things, this concept is easily overlooked. Now that you understand the importance of program design, here are some key factors to consider as part of the process of structuring your own training program.

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Muscle-Program Primer

1) What do you want to achieve from training?

Model: Jorge Betancourt

Can you easily put into words what you want to accomplish with your training? Are you primarily after strength? If so, one option is to set up a three-to-four-week training phase focusing on pure-strength increases. The same goes for mass development. If that’s the goal, set up a training phase aimed at accomplishing it. Are you after a little of both? Then plan accordingly. Lastly, is there a specific bodypart that needs work? If so, you need to devote extra training time to it. The first step is determining what you want to accomplish and then plan accordingly.

Compound exercises, like bench presses, should form the core of your workout. You can add a few isolation moves, like cable crossovers, if time permits.

Model: Abbas Khatami

2) What muscle groups do you want to work, and what exercises are you going to use to work them?

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This is one of the most fundamental questions to ask when designing a training program. Not knowing specifically which muscle groups you want to work leads to long, overdrawn workouts in which you attempt to fit in a little of everything. It goes without saying that this quickly leads to overtraining. Once you know what muscle groups you want to train, you need to figure out what exercises to use. Sound easy? Well, yes and no. There are so many different exercise options for each muscle group that you’ll need to figure out how you’re going to rotate your exercises. Not just that, but you’ll also need to think about when you plan to use advanced techniques such as forced reps and drop sets.

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Muscle-Program Primer

Muscle-Program Parameters 3) What days during the week can you work out? How many days a week can you train? Once you know that, you have to ask yourself how many days of the week should you work out. Just because you can train five days a week doesn’t mean you should. Your training schedule is influenced by your goals and your lifestyle. If you’re having an overly stressful week at work, it may be helpful to reduce the volume a bit. That’s one area where you do need to listen to your body to help you decide. A schedule on which you train on Monday, Wednesday and Friday is different from training on Monday, Tuesday, Friday and Saturday. There are successful examples of both low- and high-volume weekly training schedules. Some of the strongest powerlifters in the world work out only three days a week, while some of the strongest Olympic weightlifters in the world work out two to three times a day, five days a week.

1) What goals do you want to achieve? Yes, you want to get bigger and stronger, but have some specific, achievable goals, like to bench-press your bodyweight or add a half inch to your arm in the next few months. 2) What muscle groups do you want to work, and what exercises are you going to use to work them? Full-body workouts are usually best for beginners, and you want to focus on compound, or multijoint, exercises. 3) What days during the week can you work out? Try to have at least one rest day between weight workouts—train on Monday, Wednesday and Friday, for example, or Tuesday and Friday if you can only manage two gym days. 4) What time of the day can you train? Some folks just aren’t morning people, and a lot of busy trainees have to work out on their lunch hour. Don’t use lack of time as an excuse. You can train two to three times a week, even if you have to get up an hour earlier and train at home. 5) How long do you want the workout to be? Research suggests that your weight-training sessions shouldn’t be longer than one hour or you deplete testosterone and increase catabolic stress hormones. 6) How many exercises—and which ones—will you use? Once again, focus on compound exercises for efficiency of effort. [Note: The best, or ultimate, exercise for each bodypart is listed in The Ultimate Mass Workout e-book, available at www.X-Rep.com.] 7) Which muscle groups and exercises are most important? If you have only 30 minutes in which to train, hit your largest bodyparts, like legs, back and chest. Your smaller muscles will get indirect growth stimulation. 8) How many repetitions and sets will you perform in the whole workout? For more muscle size, keep your reps above 10; for strength use lower reps. Two to three work sets on each exercise should be sufficient. —Steve Holman www.X-Rep.com

4) What time of the day can you train? Do you train before or after work? I used to train after work, but I found that getting up a little earlier to work out in the morning gave me better overall results. If you have the luxury of picking your training time, most experts agree that the early afternoon is the best time. By then you’ve already eaten several meals and the body’s fuel supplies have been topped off.

Workouts that are too long deplete anabolic hormones, but sessions that are too short don’t provide the hormone surge you need to grow. 204 FEBRUARY 2006 \ www.ironmanmagazine.com

Model: Umberto Morandell

5) How long do you want the workout to be? Forty-five minutes? One hour? If the workout is too short, you may miss out on some additional growth-producing sets; however, if the workout is too long, you’ll quickly fall into overtraining. Including warmups, the typical workout should last roughly one hour and 15 minutes. I’ve seen many advanced variations of that. For example, if

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Muscle-Program Primer Arms get lots of indirect stimulation from pressing and pulling movements for the big bodyparts. If you need to reduce your workout, start by eliminating some or all direct arm work.

you’re to perform several workouts in one day, shoot for 25 to 35 minutes per session. On the other extreme, if you were training right before taking an extended layoff, you could extend your workout to two hours.

6) How many exercises—and which ones—will you use? Are you going to use just one exercise per muscle group? That formula is normally reserved for maximum-strength training, which is a sports science term for workouts in which you use very heavy weights. For example, during my heavy bench cycles I rarely perform any other exercise for the chest besides the bench press. Another option is two exercises per muscle, which is how most programs are designed. That gives you a good balance between optimum volume and intensity. A different way of looking at training is to design your program around movement patterns. Many lifters use the push/pull pattern; for example, Monday is all push movements, like the bench press, shoulder press and triceps press, and Wednesday is all pull movements, such as rows and biceps curls.

What are your priorities? Are you trying to increase bench press strength, arm size or squat proficiency? Determine which muscle groups or exercises are essential to accomplish your goal; then make them a priority. If you’re trying to increase arm size, give adequate training time to your arms. You also want to incorporate some advanced techniques for extra shock value. If bench press strength is the goal, work the bench and all the accessory muscles. It sounds so simple, yet so many miss the boat on this concept.

Model: Lee Priest

7) Which muscle groups and exercises are the most important?

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Model: Kyoichiro Morinaga

Whether you’re doing an isolation exercise or a compound move, always keep your form strict. Try to make your sets last about 35 seconds for size increases, less if you’re after more strength with less emphasis on hypertrophy.

8) How many repetitions and sets will you perform in the whole workout? A couple of additional factors to think about are the numbers of reps and sets you want to use per muscle group, per exercise and for the total workout. That’s the toughest part of designing a training program, and quite a few variables come into play. That’s why it’s important to keep up to date on what’s going on in the bodybuilding world. I’ve learned so much by reading the programs published in IRON MAN, working through them and fine-tuning them to meet my own needs. There you have some of the basics of program design, but it’s up to you to consider them all when putting together your next routine. It may seem overwhelming when you realize how much goes into structuring an effective workout. Take it step by step, or in this case point by point, thinking about how each point can be applied in your situation. Once your workouts have a little planning behind them, they should bring superior results. IM

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Heavy

Duty

Applying Advanced Heavy Duty Methods

ne of the topics that we get a lot of questions about at www. mikementzer.com from Mike’s still growing legion of fans as well as from bodybuilders seeking to boost their muscular gains is Mike’s “consolidated routine,” which is an advanced training modality. Joanne Sharkey and I have just completed a new book, in which we devote an entire chapter to that workout method (The Wisdom of Mike Mentzer, Contemporary Books, Chicago). For readers who want to know more about the efficacy or about the scientific underpinnings of this advanced Heavy Duty method, the following information should be of interest. I will also share with you the results of another experiment that I conducted at Nautilus North Strength & Fitness Center, in Bracebridge, Ontario, Canada, in which, using a very sophisticated method of body composition analysis, we were able to test the potency of Mike’s Heavy Duty system, along with that of many of his advanced techniques such as negative-only. 212 FEBRUARY 2006 \ www.ironmanmagazine.com

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Balik \ Photo Illustration by Christian Martinez \ Models: Mike Mentzer and Casey Viator

• by John Little •

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Heavy Duty

Applying Advanced Heavy Duty Methods

Training Doesn’t Have to Be a Simon Says Exercise As Mike often pointed out, too many bodybuilders—indeed, well nigh all of them—train according to convention, imitation, tradition and fear—fear of being different from the pack. If a certain bodybuilder trained in a certain manner and he or she happened to win a championship or two, then it’s “safe” for new bodybuilders to adopt that approach—independent of whether it had much, if anything, to do with the champion’s success. That way, when asked why they are training in that fashion, they can pass on research and merely point to a picture of the champ as proof that the method works. “If it’s good enough for the champion, it’s good enough for me,” they think—case (and minds) thereafter closed. That approach, however, is like playing Simon Says, something we all should have outgrown. Simon says, “Do four sets of five exercises per bodypart.” Simon says, “Train five to six days a week.” Don’t ask the reasons why the champion currently trains that way (e.g., for a contest), don’t ask if he always trained that way, don’t ask what the specific stimulus was that resulted in his greatest period of growth, and don’t ask about growth drugs, which profoundly alter one’s ability to recover from frequent and protracted workouts. In fact, don’t ask for reasons at all, as there aren’t any, save for the fact that Simon says, and if you don’t do what Simon (a.k.a. the champ in question) says, you’re out of the game—or at least out of the comfortable and familiar environs of the group at the gym. Muscle growth, it must be remembered, is a defensive reaction of the body to the degree of stress imposed by exercise. If the stress is high enough to deplete the body’s energy reserves, then overcompensation, a.k.a. supercompensation, takes place, resulting in, among other things, an increase in the muscle’s ability to store glycogen. As water bonds to glycogen at the rate of three grams of water per one gram of glycogen, you can see that if your muscles can be made

Dips were a staple of Mentzer’s consolidation routine, appearing in every version during its evolution. to store more glycogen, they will hold more water. And as muscle is approximately 75 percent water, it follows that hypertrophy, or muscle growth, is largely mediated by this process. If you can perform 12 repetitions with a given resistance and you decide to terminate your set at eight repetitions, your body has no reason to grow any bigger or stronger, because as far as it’s concerned, it still has four reps in the bank that you never came close to using. If the reserve is not drained, then your body has no reason to enlarge upon its present reserve of glycogen and grow a bigger and stronger muscle. That’s the reason training to failure, where one more repetition simply isn’t possible, is an absolute requirement for inducing increases in muscle size. Even if you did two, three or 10 more submaximaleffort sets, once you got past a certain level, where the increase is triggered, you’d only be draining your reserves. Besides, such submaximal sets only restimulate the same fibers—as muscle fibers are recruited by resistance, or weight, not volume of exercise. To

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stimulate more fibers to thicken and to deplete the reserves more fully, you have to train with—literally—all you’ve got in the tank. When the tank is drained, the workout for that muscle group is over, and it’s time for the body to begin the refueling and overcompensation process. With that in mind, it stands to reason (and physiologists have proven this) that the sole stimulus for increasing size and strength is increased intensity of effort. The greater the intensity, the greater the drain on the body’s energy reserves and the greater the growth stimulation. As intensity and volume/duration exist in an inverse relationship to each other, however, it’s also a physiological fact that the harder or more intensely you do anything, the shorter the amount of time you can spend doing it. In other words, you can train hard with high intensity for brief periods or you can train easy with low intensity for long periods—but you can’t train hard for long periods. How hard? How brief? Keep reading. Mike Mentzer trained well over 2,000 clients one-on-one in his years as a personal trainer. He learned a

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Heavy Duty

several of his clients had ceased making progress on the once-everyfour-to-five-days split he’d been advocating. He realized that those clients were still not recovering; i.e., they weren’t allowing enough time to elapse between workouts and continuing to perform too much work to allow for full adaptation to take place in the five-to-seven-day recovery period. It dawned on him that training various muscle groups with a series of specialized isolation movements, such as he’d been recommending, could quickly result in overtraining for some people. For example, on back training, Mike would typically have his clients perform a set of closegrip palms-up pulldowns, which stimulate not only the latissimus muscle of the back but also the rear deltoids, the abdominals, the biceps and even the pectorals to a large degree. He realized that to go on and perform direct exercises for those bodyparts was simply overkill, as they’d all been adequately stimulated during the performance of that one exercise. Mike reasoned that if the extraneous exercises were removed, leaving only certain select exercises that would stimulate the major muscles of the body, and additional rest days were inserted to ensure that full recovery and overcompensation would take place, that was all that was required for bodybuilding purposes. He then began a quest to find out just what the optimum exercises and optimum number of such exercises per workout would be. In a manuscript he gave me to proof prior to the publication of Heavy Duty II: Mind and Body, Mike had selected seven exercises and arranged them into two workouts, one containing four exercises and the other containing three, in which the exercises were done for one set each. The workouts were performed seven days apart.

bodies to adapt by producing more muscle mass. As most gym owners can readily attest, the average trainee, by and large, is not willing to invest workouts with a great degree of intensity for a number of reasons, primarily the body’s own natural inclination to conserve energy. It will opt for stasis rather than change, as change costs it significantly more energy to produce and sustain. As a result, most trainees prefer to train at a modest level of intensity two to three times per week, and precisely because their intensity is low, they tend to not make dramatic progress after about the first two months of training. As their weights don’t usually go up too much after that, the stresses on the body are likewise capped. Even so, they continue going to the gym because they believe it’s good for them or because it has become a ritual.

The Evolution of Consolidated Training The genesis of Mike’s consolidated workout occurred after

Neveux \ Model: Lee Apperson

Applying Advanced Heavy Duty Methods

great deal about recovery ability and the intensity and duration issues as they relate to overcompensation. For one thing, coming from a world in which everyone was a genetic superior in terms of muscle mass, where evidently all types of protocols yielded impressive results, he quickly learned that those who didn’t share that genetic trait—i.e., average non-drug-consuming trainees—quickly burned out and became overtrained while working out even as infrequently as three times per week. Over a period of many years, Mike reduced the frequency of his clients’ training to once every seven or more days and had them perform no more than four to five sets, on average, in a given workout. At my Nautilus North we have found ample evidence to support Mike’s contention on this subject. We are in an area that has a smaller population, but we have trained more than 1,000 clients one-onone, and the same patterns have emerged. We have also learned that unless people are grossly underweight, it takes a very intense training protocol to cause their

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Workout 1 1) Squats or leg presses 2) Standing calf raises 3) Barbell or machine rows 4) Dips

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Heavy Duty Workout 2 1) Regular deadlifts or shrugs 2) Close-grip, palms-up pulldowns 3) Behind-the-neck presses By the time Heavy Duty II: Mind and Body was published, in 1996, he had experimented further and had reduced that number of exercises to six, performing three at each workout, with four to seven days between workouts:

Workout 1 1) Squats (alternated periodically with leg presses) 2) Close-grip, palms-up pulldowns 3) Dips

1) Regular deadlifts (alternated periodically with shrugs) 2) Behind-the-neck presses 3) Standing calf raises

Applying Advanced Heavy Duty Methods

The Chris C Experiment I had a client who was very motivated to experiment with an abbreviated program along the lines of Mike’s consolidated routine. Chris’ goal was not to become a bodybuilder but simply to become stronger and leaner for his preferred sports—baseball and hockey— and to become a fitter, stronger father and husband. He wasn’t underweight or underconditioned. In fact, he was just out of college, where he’d been coached in track and field. He was fit, quite muscular and already very strong. I wanted to see what would happen over one month if we put him on Mike’s consolidation routine, training once every seven days with only three sets per workout and each set truly taken to muscular failure. As he

Neveux \ Model: Steve McLeod

Workout 2

would not be regaining previously held muscle mass (à la Casey Viator in the Colorado Experiment) and was already fairly well developed in terms of his genetic potential for mass and strength, any gains would be noteworthy and be highly relevant to everyone looking to build muscle on an abbreviatedtraining program.

Body Comp Weight Analysis Centre Those who read about the Nautilus North Study in the November ’05 IRON MAN will recall that it’s very difficult for bodybuilders and members of the

Chris C’s Before and After Workout Weights Date: Exercise 3/20 Nautilus Leg Press Chins Dips 4/20 Nautilus Leg Press Chins Dips

Weight 360 pounds 40 pounds 90 pounds 500 pounds 105 pounds 165 pounds

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Reps 11 2 17 14 27 13

Technique Positive F Partials Partials Positive F. Partials Partials

general public to accurately test body composition. For that reason I employ the services of Body Comp Weight Analysis Centre, which uses an air-displacement machine called a Bod Pod, a capsule that scientific studies have shown to have an error margin of 1 to 2 percent. That puts it on par with hydrostatic weighing and Dexa—without the inconvenience of having to be dunked upward of 10 times in an underwater tank (as in the former method) or having to be repeatedly subjected to radiation (as with the latter). Moreover, although the technology is used in universities, hospitals and other professional institutions, this is the only facility I know of in Canada that’s open to the public. (I would strongly suggest that all bodybuilders who live in the eastern United States or near central or northern Ontario and are serious about testing their body composition use this service; call 705-645-9574.) With this revolutionary technology, I can know—to onetenth of a pound—whether a trainee

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Heavy Duty

gained or lost lean tissue or fat and whether a particular training-andrecovery protocol stimulated and allowed for the production of new lean tissue. Even more impressively, I was able to determine—to the exact day—exactly when this gain or loss showed up.

Heavy Duty Training As mentioned above, my subject used a variation of Mentzer’s consolidation routine. He trained once every seven days, employing just three exercises—Nautilus leg presses, dips and chins—for one set each. That’s three sets per workout, period. He took each set to positive muscular failure. On two of the three exercises he did partial repetitions to positive failure. After the workout he was instructed to perform no additional resistance exercise, and he simply went about his day-to-day affairs for the next seven days, whereupon he returned to Nautilus North for his next training session. We had his body composition tested before he started the program and again one month later.

The Results of One Month of Heavy Duty Training After one month of training on the three-set Heavy Duty program, which included only four workouts that lasted on the order of eight to 10 minutes each, the subject gained 3.9 pounds of lean muscle and lost 7.4 pounds of fat. Such a fat loss, given that he did zero aerobic exercise, is considerable and indicates a dramatic increase in his resting metabolic rate, presumably as a result of his increase in lean tissue. His strength gains during the one-month period were equally impressive (see the box at left).

4/19 Fat: 16.9 percent Lean: 83.1 percent Fat weight: 34.2 pounds Lean weight: 167.5 pounds Total weight: 201.7 pounds Total lean gained: 3.9 pounds Total fat lost: 7.4 pounds Total weight lost: 3.5 pounds We subsequently tested a second

subject on a variation of Mike’s consolidated program, and his results were equally impressive: three pounds of lean tissue gained and four pounds of fat dropped from one workout consisting of six negative-only exercises (leg press, vertical bench press, seated row, dip, biceps curl and abdominal work)—with two weeks off between workouts. A third subject found that he required a three-to-four week recovery/overcompensation period

Chris C’s Body Comp Results 3/19 Fat: 20.2 percent Lean: 79.8 percent Fat weight: 41.6 pounds Lean weight: 163.6 pounds Total weight: 205.2 pounds www.ironmanmagazine.com \ FEBRUARY 2006 219

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Heavy Duty

before his gains showed up.

As Mike once asked, “How do you force growth with mild exertion, light weights, easy workouts?” The answer is, you can’t.

Into the Future Gains of 3.9 pounds—of real muscle—in one month are very significant. Simple addition will reveal that if people could sustain that rate of progress, they would end up gaining 46.8 pounds of muscle over the course of one year, which is not only a phenomenal rate of increase (particularly given that we are talking about gaining new muscle) but, in all likelihood, would also take them to their full muscular potential—whatever it might be—in one year or less. The results suggest that such a gain would require a willingness to generate tremendous intensity in the gym—in particular, strict attention to the recovery periods between workouts. Indeed, in 1998, after Mike had experimented with more clients, he made further refinements to his consolidated routine, again reducing the number of exercises to be performed per workout, this time to just two. In his estimation, those two movements emphasized all of the major muscle groups of the body and removed the liability of overlapping muscle stimulation.

Workout 1

Applying Advanced Heavy Duty Methods

1) Deadlifts 2) Dips

Workout 2 1) Squats (or leg presses) 2) Pulldowns Once again, his clients’ progress skyrocketed. Of course, a highintensity muscular contraction is required, which also requires a very motivated trainee. I would venture to say that bodybuilding progress is solely dependent upon that type of high-intensity effort. As Mike once asked, “How do you force growth with mild exertion, light weights, easy workouts?” The answer is, you can’t. It takes incredibly hard training to build bigger muscles, and the sad truth is that few of us are willing to train that hard or to allow our bodies the time they require to produce

such growth. Instead, we prefer to train more along the lines of what others are doing, settling for minuscule progress for a while and then assuming that no more growth is possible or that drugs are the only solution to breaking out of the training rut. Body Comp has tested hundreds of clients who have been using all sorts of training programs over the past eight or nine months; invariably those who trained the most gained the least. The clients who make the best progress are training along the lines of Mentzer’s Heavy Duty system: intensely (each set taken—at least—to muscular failure), briefly (no more than three to six sets—total—per workout), and infrequently (no more than one workout every seven days and for some every 14 days). I will keep you abreast of new developments as they unfold. Look for more information at my Web site, www. maxcontraction.com, and at www. mikementzer.com. For now this information should whet your appetite for training a little more intensely and allowing

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more recovery time to elapse between workouts. After all, the growth you stimulate in the gym is only produced when you are at rest—i.e., out of the gym—and in most instances takes from seven to 14 days or longer. 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 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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Arm

Size!

With Higher Bi’s and Sweeping Tri’s by Eric Broser

The most popular training articles in bodybuilding magazines—and the most common—are about arms. That makes sense because arms are the most popular bodypart to train. When someone asks you to “make a muscle,” you don’t flex a trap or whip out a calf. Nope, you roll up your sleeve and squeeze out a biceps flex for all you’re worth. Of course, when you flex a truly impressive arm, you show off not only a massively developed biceps but an equally awesome triceps underneath. Now, the most interesting thing about most arm articles is that, well, they usually aren’t very interesting. Maybe that’s because so many have been written, there’s little left to say. Or maybe it’s because the people who write them are not very creative with their own workouts, and they’re simply passing that lack of creativity along to you. 222 FEBRUARY 2006 \ www.ironmanmagazine.com

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Model: Ronnie Coleman

Photography by Michael Neveux

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Mozée \ Model: Sergio Oliva

More Arm Size!

Sergio’s arms were huge but didn’t have high peaks. My goal here is to break that mold with an arm-training article that’s different—and interesting—with information that works. As the subtitle says, it’s about getting higher bi’s and sweeping tri’s with targeted training. That simply means using techniques and exercises designed to bring about specific attributes. In addition, I’m going to tell you about a method of training called addon sets that’s certain to throw an intensity wrench into your normal routine. Before I go any further, however, let’s talk genetics. If you’re a fan of bodybuilding, I’m sure you’ve seen pictures of the various champions of our sport and noted how different all of their arms look. All IFBB pros have absolutely huge arms, but it’s amazing how uniquely they’re all shaped. Some guys have extreme

peaks on their biceps, while others have more roundness. Many pros have biceps or triceps that are rather short, inserting well before they reach the elbow, while others have muscle bellies that seemingly have no end. Look at comparison shots of Coleman vs. Levrone, Arnold vs. Lou and Beckles vs. Oliva, and you’ll see six pairs of utterly massive yet completely differently shaped arms. The question is, Did all of those unique shapes come about from various training techniques or special exercises, or are they simply a function of genetics? The answer is, a little of one and a lot of the other. Yes, genetics plays a huge role, as we can do nothing about how our muscles insert or how they’re shaped (for the most part). What we can do is use certain exercises that either target a specific head of a muscle

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or create the illusion that you have enhanced a specific portion of a muscle. In other words, while we cannot alter the genetic map for specific muscles, we can change the overall look of the landscape by throwing a little extra dirt on just the right spots.

Can I Sneak a Peak? Most of the bodybuilders I meet share a great desire to achieve a more dramatic peak on their biceps. They simply want a higher, more mountainous look when they flex their arm. The problem—aside from the limitations of genetics—is, they don’t realize that most biceps exercises will do almost nothing to help them achieve that goal. Yes, most curling movements will help bring about hypertrophy of the

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More Arm Size! biceps muscle itself, which will then showcase whatever natural height you might have, but if you want to physically push the biceps muscle higher, you’re going to need to specialize. “Specialize on what?” you ask. The brachialis, my peak-seeking friends. The b-r-a-c-h-i-a-l-i-s. This often overlooked muscle lies underneath the biceps and, when it’s fully developed, looks like a thick knot of muscle that pops out of the side of the upper arm when it’s flexed and viewed from the rear. The brachialis is a very cool muscle because it gives the upper arm a much more complete look, and as it gets larger and larger, it helps shove the biceps skyward. Now, the problem with the brachialis is that in most curling movements it functions as a weak flexor of the upper arm. The solution is

Model: Ken Yasuda

Keep your elbows locked at your sides during reverse curls.

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to put the biceps in a mechanically weak position during curling movements so that the brachialis has to be activated to a much greater degree. It takes specific hand positions and/or curling angles to force the brachialis to take the brunt of the load. The following is a list of exercises that will let your biceps get a bit lazy while the brachialis steps into the curling spotlight: Reverse curls. You perform these just like regular barbell curls but with your palms facing down rather than up. Make sure you keep your elbows locked into your sides at all times, and keep the movement strict. No need to go for record poundages on this exercise. If you find it uncomfortable to perform reverse curls with a straight bar, try them with an EZ-curl bar. You can also do them on a cable machine or even on a preacher bench for variety. Hammer curls. Do these either seated or standing. Grab two dumbbells and hold them at your sides with your palms facing your thighs.

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Model: Steve McLeod

Regular preacher curls hit the peak-producing brachialis, but doing preachers on the perpendicular side— spider curls—can target it more directly.

Curl the weights up as you normally would, but keep your palms facing inward—as if you were using a hammer—throughout the set. Again, lock your elbows into your sides and do a strict and controlled movement. At the peak-contraction point squeeze extrahard before lowering the ’bells back to the straight-arm position. You can also do hammer curls seated on an incline bench, on a cable machine using a rope attachment or even in concentration curl style. 90 degree preacher curls. For these you curl off the vertical, not angled, side of a preacher bench—although some gyms might have spider curl benches just for that purpose. First, position yourself over the bench and make sure your armpits are snugly pressed into the top. If you’ve never done these before, I suggest you start with about 50 percent of the weight you normally use for barbell curls, as this is meant to be a very strict movement,

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More Arm Size! with no swinging or jerking. Start with your arms completely straight, and without allowing your elbows or shoulders to move from their position, slowly curl the bar to the fully contracted position. Squeeze tightly at the top, and lower the bar with total control until your arms are once again straight. You can also do these one arm at a time with a dumbbell, with an EZ-curl bar or even at a cable machine. Overhead cable curls. This is my personal brachialis-bashing favorite, although I rarely see it being performed in any gym. Begin by placing a flat bench in front of the weight stack on one side of a cable crossover machine. Make sure that the bench is at least a foot or so away from the stack, as I want you to peak your bi’s, not flatten your face! Lie on the bench with your head on the side near the weight stack, and either bend your legs and

place them on the bench, or simply plant your feet on the floor. Have someone hand you a short straight bar or EZ-curl bar attached to the upper pulley. Start with your arms perfectly straight and then begin curling the bar both down and back, so that at the full contraction point the bar is actually behind your head. As you curl, you’ll need to draw your elbows back slightly and tip your head forward in order to achieve the exaggerated range of motion. Once again, squeeze as if you mean it before slowly returning to the straightarm position.

Got a Broom? I Wanna Sweep! You know what makes a truly impressive arm? One that can simply hang down, unflexed, and still look as if it belongs on a gorilla rather than a human. That look

doesn’t come about from huge biceps but from thick, meaty, freaky triceps. More specifically, it comes from a highly developed inner, or long, triceps head. That’s the triceps head responsible for the sweep under the biceps that’s displayed in a front double-biceps pose, and the dramatic thickness on the back of the upper arm seen in a back lat spread. Probably the most impressive arms I’ve seen in that regard belonged to Kevin Levrone when he was competing. When he hit that back lat spread, his inner triceps heads would wrap over his arms like mountains, threatening to burst through his skin. And when Kevin’s arms were simply hanging down relaxed, they looked more like trees than arms. He had more sweep to his triceps than most bodybuilders have on their thighs. What magic tricks do you need to achieve a pair of sweeping tri-

Model: Jose Raymonda

Cable extensions can blast the triceps for more fullness and sweep.

228 FEBRUARY 2006 \ www.ironmanmagazine.com

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More Arm Size! ceps? Sorry, Houdini, no need for illusions—just intelligent, targeted training. Just as it takes specific movements to force more brachialis than biceps recruitment, it takes certain types of triceps exercises to get more inner-head activation. The key lies in choosing exercises that force your elbows to be up by your ears throughout the movement. Electromyographic, a.k.a. EMG, studies have shown that to be the optimum position for activating the fibers in the long, or inner, head of the triceps. Here are three of the most effective sweep-producing triceps movements around; luckily none requires a broom. Incline overhead barbell extensions. Lie on an incline bench that’s set at about 60 degrees. Make sure you’re up high enough on the bench so that your head is just off the top. Have someone hand you a straight or EZ-curl bar, and take a

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More Arm Size! grip at just inside shoulder width. Point your elbows up toward the ceiling and keep them locked in that position throughout your set. Lower the bar slowly back behind your head and allow for a deep stretch of the triceps. As you bring the bar back up, do not allow those elbows to creep forward, or you will rob your triceps of major growth stimulation. Lock your arms out straight by intensely contracting the triceps, not by hyperextending at the elbows. You can also do this movement while holding a single dumbbell in both hands. Seated one-arm overhead dumbbell extensions. Sit on a bench that has a short back support—one that doesn’t extend past your upper back. Grab a dumbbell and hold it with the meat of your hand by your pinkie right up against one of the plates. Hold the dumbbell overhead with your palm facing almost completely to the front. Make

Model: Darrell Terrell

Keep your palm facing forward on overhead extensions.

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sure the elbow is pointing straight toward the ceiling, and lock it there. Slowly lower the dumbbell behind your head, but keep the palm facing almost forward so the ’bell angles toward the opposite ear as it descends. Just make sure you don’t slam the dumbbell into the back of your head (especially if there is a hot chick around). The exact angle that you’re able to use during the eccentric contraction will depend largely on your shoulder flexibility. Make sure to get a full stretch at the bottom before using pure triceps power to restraighten the arm. You can use a heavy weight on these, but never use a weight so heavy that it turns into a half-press. That’s a very common training mistake that will rob you of much of the benefit of this movement. Cable overhead extensions using a rope attachment. Attach a rope to an upper pulley at a cable crossover station. Grab the ends of the rope, and face away

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More Arm Size!

Model: Jose Raymond

AD from the weight stack. Bring one leg forward until you’re in a lungelike position, and lean over until your torso is about parallel to the floor. Your elbows should be right by your ears, and they should remain there throughout the set. Starting from the stretched position, use pure triceps strength to begin to straighten your arms, but as you’re doing that, turn your palms from their initial position, where they’re facing in, to a downward position, facing the floor. That will cause the ends of the rope to spread away from each other and give you very powerful cramping in the triceps. Squeeze hard at the peak-contraction point, and then reverse the movement, returning to a full stretch once again. As your strength begins to dwindle, it will become increasingly difficult to continue spreading the rope at the top of the

rep. When that occurs, simply keep your palms facing in from stretch to contraction, and you will find you can get a few extra reps.

Add-On Sets to Add On Size! Add-on sets are similar to supersets, tri-sets and giant sets but with a slight twist. Add-on sets allow you to set up a hierarchy of movements, based on what you need most to target a specific area of a bodypart. You decide which exercises will be prioritized and so get the most work sets. The result will be a radically intense workout that sculpts your muscles with laserlike precision! Check out this bi-peaking and tri-sweeping add-on-set workout to see exactly what my mad scientist’s brain is thinking: www.ironmanmagazine.com \ FEBRUARY 2006 231

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More Arm Size! •Target: Higher biceps •Precision movements: 90 degree preacher curls, lying cable curls •Other movements: barbell curls, incline dumbbell curls 90 degree preacher curls (rest 1 minute) 90 degree preacher curls (no rest) Lying cable curls (rest 2 minutes) 90 degree preacher curls (no rest) Lying cable curls (no rest) Incline dumbbell curls (rest 3 minutes) 90 degree preacher curls (no rest) Lying cable curls (no rest) Incline dumbbell curls (no rest) Barbell curls

1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10

•Target: Sweeping triceps •Precision movements: incline overhead extensions, cable overhead rope extensions •Other movements: V-bar pushdowns, close-grip bench presses

1 x 8-10

1 x 8-10 1 x 8-10

1 x 8-10

1 x 8-10 1 x 8-10 1 x 8-10

Add-on sets are an extremely effective hypertrophy-producing

Model: Dan Decker

Incline overhead extensions (rest 1 minute) Incline overhead extensions (no rest) Cable overhead rope extensions (rest 2 minutes) Incline overhead extensions (no rest) Cable overhead rope extensions (no rest) V-bar pushdowns (rest 3 minutes) Incline overhead extensions (no rest) Cable overhead rope extensions (no rest) V-bar pushdowns (no rest) Close-grip bench presses

Sweeping triceps make arms look incredibly impressive when they’re down at your sides. technique, but they should not be used often—maybe once every four weeks for each bodypart. Otherwise, overtraining can set in.

Genetics Shma-netics Okay, now that you’re “armed” with all the information you need to change the shape of your arms, I hope you will stop worrying about

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the limitations of your genetics and instead will begin to explore them. Use targeted training and precision movements to sculpt the body you’re after. Editor’s note: For individualized programs, online personal training, nutritional guidance or contestprep coaching, contact Eric Broser at bodyfx2@aol.com. IM

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Power Rep Range Shock 2 by Eric Broser Photography by Michael Neveux

y feature “Power, Rep Range, Shock—Time to Grow Without Plateaus,” which appeared in the May ’05 IRON MAN, outlined a training protocol that I developed about five years ago to help more advanced lifters break out of a rut and start adding new muscle—the way they did when they first started training. Since that article came out, I’ve been inundated with positive feedback from those who’ve been using the program with great success. Dozens and dozens of lifters have written to tell me that it’s one of the most enjoyable and effective training programs they’ve ever used, bringing their enthusiasm for the iron to an all-time high. Nothing could make me happier, as helping others reach their fitness and physique goals has become just as important to me as reaching my own. 238 FEBRUARY 2006 \ www.ironmanmagazine.com

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Photo Illustration by Christian Martinez

Variations and Advanced Techniques

www.ironmanmagazine.com \ FEBRUARY 2006 239

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Model: Todd Smith

Power, Rep Range Shock 2

Over the past five years I’ve used P/RR/S on a continuous basis, making steady gains in both quantity and quality of muscle, which is pretty impressive considering that I’ve been lifting for 15-plus years. During that time I’ve experimented with variations of the basic program, creating a more intense version for advanced lifters and a beginner’s version as well. Being a personal trainer for bodybuilders and other athletes on all levels for many years has also enabled me to tweak the original P/RR/S program to meet the unique needs of each client, depending on what he or she wants to accomplish at a specific time of year. You can alter P/RR/S to gear it more toward hypertrophy, strength or cutting cycles. Before I get to the details, though, here’s a quick review of the basic program.

for the first few years of training. As time goes by, however, that one-dimensional system will bring diminishing returns and, along with them, increasing frustration. The situation may lead some to use dangerous anabolic steroids, others to add far too much volume to their workouts (thinking they’re not doing enough) and a few to quit training altogether. Obviously, none of those are very positive solutions. Many people fail to realize how incredibly adaptable the human body can be and how low on the body’s priority list gaining large amounts of muscle is. After a while, however, simply lifting heavier weights is not a novel enough stimulus to trigger the body to add more muscle. In fact, it’s a very narrow approach to training that leaves various pathways to growth completely untouched and your full potential untapped. Most people focus only on train(continued on page 246)

After a while, simply lifting heavier weights is not a novel enough stimulus to trigger the body to add more muscle.

Most people fall into using a specific training method early on and rarely stray very far from it as the years go by. As long as they’re progressing with the weights they use, that approach will work, at least 240 FEBRUARY 2006 \ www.ironmanmagazine.com

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Model: Michael Ergas

P/RR/S Revisited

Power, Rep Range Shock 2 Most people focus only on training the type 2 muscle fibers, which have the greatest potential for growth.

Model: Steve Kummer

ing the type 2 muscle fibers, which have the greatest potential for hypertrophy; however, to reach the outer limits of your genetic potential, you need to train every single fiber, from the slowest of the slow to the fastest of the fast. In addition, you must make a ferocious effort to positively affect every metabolic and hormonal system that can contribute to advancing muscle size and density. And dare I mention hyperplasia? Yes, I know that it’s never been proven to work in humans, but the possibility certainly exists. Power, Rep Range, Shock is a cyclical approach to training in which you use a unique protocol every week, with the various protocols collectively tapping into all of your body’s mechanisms for growth. Week 1 is the power week, and it is meant to smash your type 2A and 2B fast-twitch muscle fibers, as well as get large amounts of natural testosterone to course through your veins. Here’s the outline for a basic power week:

To get bigger faster, you need to train every single fiber, from slow to fast. Power Rep Goal: 4-6 Rest between sets: 4-5 minutes Lifting tempo: 4/0/X Exercises: mostly compound Sample hamstring routine Leg curls 3 x 4-6 Stiff-legged deadlifts 3 x 4-6 Single-leg leg curls 2-3 x 4-6

Model: Steve Kummer

Week 2 focuses on rep range, the goal of which is to tear through all the intermediary muscle fibers that lie along the continuum between types 1 and 2 fibers as well as to stimulate growth-producing metabolic adaptions within muscle cells. Here’s the outline for a basic rep range week:

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Rep Range Rep goal: 7-9, 10-12, 13-15 Rest between sets: 2-3 minutes Lifting Tempo: 2/1/2/1* Exercises: compound, isolation, machine or cable *One-second hold at peak con-

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traction for certain exercises that have resistance in the contracted position.

Shock Rep goal: 8-10 Rest between sets: cardiovascular and mental recovery Lifting tempo: 1/0/1 Exercises: compound, isolation, machine or cable

Model: Michael Ryan

Sample triceps routine Smith-machine close-grip bench presses 3 x 7-9 Lying extensions 3 x 10-12 Dumbbell kickbacks 2 x 13-15 Week 3 is shock week, in which youâ&#x20AC;&#x2122;ll become very intimate with searing muscle pain. The burn and lactic acid that this week produces will flood your system with growth hormone, while the monster pumps will have your body laying down new capillaries to make room for the rushing blood. Hereâ&#x20AC;&#x2122;s the outline for a basic shock week:

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Power, Rep Range Shock 2 P/RR/S was originally introduced on the Internet several years ago and now has a large following.]

Model: Michael Ergas

Advanced Techniques Power week. One technique I’ve developed for intensifying the basic power protocol is called 1, 3, 5 Training. Powerlifters often use something similar, and it’s extremely effective in the scheme of P/RR/S. To use this technique, pick three basic exercises for your workout. On the first exercise you perform single-rep sets. On the second you do three-rep sets, and on the final exercise it’s five-rep sets. The goal is to pick weights that cause you to reach failure at one, three or five reps, respectively. Never do this type of training alone, as it’s dangerous if you don’t have a spotter. If you choose a weight that’s too heavy or too light, simply adjust for the next set. Follow

Sample delt routine Superset Seated lateral raises 2 x 8-10 Behind-the-neck presses 2 x 8-10 Superset Wide-grip cable upright rows 2 x 8-10 Bent-over laterals 2 x 8-10 Barbell front raises (drop set*) 1 x 8-10(6-8) * Do 8-10 reps, drop the weight, and do 6-8 more. Once you complete the threeweek P/RR/S cycle, return to the beginning and repeat, with the goal of training more intensely on the next round. I suggest you use the same exercises for three straight cycles and try to lift more weight and/or increase your reps at each workout. After that either take a complete week off from the gym or at least do a very light week to allow for repair and recovery. Upon returning to

Model: Todd Smith

You should use the same exercises for three straight cycles and try to lift more weight and/or increase your reps at each workout.

P/RR/S, feel free to switch some or all of the exercises, and prepare to push even harder through the next three cycles. Now that your memory is refreshed about the premise and principles behind the P/RR/S training strategy, let’s discuss some variations of the program, as well as some advanced techniques that can be employed by very seasoned lifters and P/RR/S veterans. [Note:

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Power week: Pick three basic exercises. On the first perform single-rep sets, on the second do three-rep sets, and on the last do five-rep sets. the rest, tempo and exercise guidelines discussed above for standard power weeks. Here’s a sample 1, 3, 5 workout for back:

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Deadlifts Weighted pullups Bent-over rows

6x1 4x3 2x5

Make 100 percent sure that you’re thoroughly warmed up before getting into your work sets or you could suffer an injury. This type of training is extremely taxing on the central nervous system, so make sure you always maximize your recovery between workouts as well. That means meticulous attention to diet, supplementation and sleep. Rep range week. The standard protocol here is to pick three exercises per bodypart and do the first for seven to nine reps, the second for 10 to 12 reps and the third for 13 to 15 reps. I like to vary that pattern by sticking with three exercises per bodypart but hitting each of the three rep ranges on each exercise. Here’s a sample quad workout:

be extremely challenging physically and mentally, as you’ll have to deal with a lactic acid burn that will make you want to cry. Also, the length of the very-high-rep sets will cause some people to lose focus, especially if a hot chick in tiny spandex shorts walks by. But don’t let the girl—or the burn—get in your way of completing every last rep! Perhaps your perseverance will impress her, especially if you’re not bawling like a baby by rep 35.

In an upcoming issue I will describe intensity techniques that I like to add to shock week that will separate the men from the boys. I’ll also present a way for beginners to get started using P/RR/S, as well as a method of tweaking the overall program for more-specific goals. Editor’s note: For individualized programs, online personal training, nutritional guidance or contestprep coaching, contact Eric Broser at bodyfx2@aol.com. IM

Squats 1 x 13-15, 1 x 10-12, 1 x 7-9 Leg presses 1 x 13-15, 1 x 10-12, 1 x 7-9 Leg extensions1 x 13-15, 1 x 10-12, 1 x 7-9 Feel free to reverse the order and start with the lower rep range, working to the higher one as a variation. Another way I like to spice up rep range week for more advanced lifters is to open up the boundaries on the reps a bit. Although it’s not something I recommend you do often, occasionally pushing the reps into the 20-to-50 range can encourage a growth spurt by forcing your body to deal with a stress it isn’t used to, as well as inducing positive metabolic changes and laying down more capillary beds within muscle. Here is how I might use that technique to cause my delts to think about packing up and finding a more sane person to live with:

Military presses 2 x 7-9 Wide-grip cable upright rows 2 x 10-12 Bent-over laterals 1 x 13-15, 1 x 16-20 Lateral raises 1 x 21-25*, 1 x 26-50* *Switch to a 1/0/1 tempo on these sets. Move the weight rhythmically but not sloppily. On all other sets use the tempo prescribed for a standard rep range week. Training in this manner can www.ironmanmagazine.com \ FEBRUARY 2006 249

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’05 IFBB Fitness Olympia

The Fittest Women

1) Jen Hendershott

on the Planet

Showcase Talent and Muscle Location: Las Vegas Date: October 14 Winner: Jen Hendershott Photography by Bill Comstock and John Balik

1) Jen Hendershott, $22,000 2) Kim Klein, $14,000 3) Adela Garcia, $9,000 4) Tracey Greenwood, $6,000 5) Julie Palmer, $4,000 6) Debbie Czempinski 7) Julie Childs 8) Mindi O’Brien 9) Angela Semsch 10) Tanji Johnson 11) Stacy Simons

254 FEBRUARY 2006 \ www.ironmanmagazine.com

www.BillDobbins.com

’05 IFBB Fitness Olympia Results

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www.BillDobbins.com

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2) Kim Klein

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â&#x20AC;&#x2122;05 IFBB Fitness Olympia For more on the contest, see Pump & Circumstance on page 302. For thousands of photos, visit www.GraphicMuscle.com.

3) Adela Garcia

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4) Tracey Greenwood

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5) Julie Palmer

6) Debbie Czempinski

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7) Julie Childs

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8) Mindi Oâ&#x20AC;&#x2122;Brien

9) Angela Semsch

10) Tanji Johnson

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11) Stacy Simons

IM www.ironmanmagazine.com \ FEBRUARY 2006 267

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â&#x20AC;&#x2122;05 IFBB Figure Olympia

Hardbodies

Strut Their Stuff

in Vegas Photography by John Balik and Bill Dobbins Location: Las Vegas Date: October 14 Winner: Davana Medina

1) Davana Medina

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â&#x20AC;&#x2122;05 IFBB Figure Olympia Results 1) Davana Medina, $18,000 2) Jenny Lynn, $7,000 3) Monica Brant-Peckham, $5,000 4) Amber Littlejohn, $3,000 5) Mary Elizabeth Lado, $2,000 6) Christine Pompanio-Pate 7) Valerie Waugaman 8) Amanda Savell 9) Jennifer Searles 10) Monica Guerra 11) Chasity Slone 12) Latisha Wilder 13) Michelle Adams 14) Tara Scotti 15) Melissa Frabbiele 16) Jane Awad 16) Deborah Leung

For more on the contest, see Pump & Circumstance on page 302. For thousands of photos, visit www.GraphicMuscle.com.

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2) Jenny Lynn

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3) Monica Brant-Peckham

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4) Amber Littlejohn

6) Christine Pompanio-Pate

5) Mary Elizabeth Lado

7) Valerie Waugaman

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’05 IFBB Ms. Olympia

Scenes from the

Greatest Women’s Pro Bodybuilding Show on Earth

’05 IFBB Ms. Olympia Results 1) Yaxeni Oriquen, $30,000 2) Iris Kyle, $18,000 3) Dayana Cadeau, $10,000 4) Jitka Harazimova, $7,000 5) Brenda Raganot, $4,000 6) Bonny Priest, $2,000 7) Betty Viana 8) Betty Pariso 9) Rosemary Jennings 10) Antoinette Norman 11) Mah-Ann Mendoza 12) Tonia Williams 13) Annie Rivieccio 14) Marja Lehtonen 15) Desiree Ellis

Photography by Bill Dobbins Location: Las Vegas Date: October 14–15 Winner: Yaxeni Oriquen

For more on the contest, see Pump & Circumstance on page 302. For thousands of photos, visit www.GraphicMuscle.com.

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1) Yaxeni Oriquen

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2) Iris Kyle

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5) Brenda Raganot

4) Jitka Harazimova

6) Bonny Priest

7) Betty Viana

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3) Dayana Cadeau

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9) Rosemary Jennings

8) Betty Pariso

The top three pose down for the gold.

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Lonnie Teper's

NEWS &ViEWS 2005 Awards Dept.

May I Have the Envelope, Please

Coleman is king.

Bodybuilder of the Year BODYBUILDER OF THE YEAR: Ronnie Coleman, who else? At 41 the Big Nasty rolled to his record-tying eighth consecutive Mr. Olympia title, sharing the crown with his idol, Lee Haney. The scary thing is that Coleman looked simply terrific at that advanced age, carrying 285 pounds on his 5’11” frame, and says it’ll feel divine to make it nine in 2006.

Anthony: Most entertaining.

RUNNER-UP: Gustavo Badell. The Freakin’ Rican, now living in Las Vegas, opened the year with a victory at the IRON MAN Pro, took third at the Arnold Classic and duplicated that placing at the Olympia. Plus, he upset Coleman in the Challenge Round, which really upset Coleman.

L.T. picks the best of the best

NEW KID ON THE BLOCK: Branch Warren, overlooked in his rookie season in 2004, took care of that in ’05 with back-to-back victories at the Europa Supershow and Charlotte Pro and an eighthplace finish in his Olympia debut, proving that he’s much more than a great set of wheels.

COMEBACK OF THE YEAR: Troy Alves. After a dreadful 15th-place finish at the ’04 Olympia, Troy finished third in the IM, a show that many people thought should have been his. He followed that up with an eighth-place landing at the Arnold and a fourth in San Francisco. A leg injury prevented him from redeeming himself at the ’05 Olympia, where he could have been a likely top-10 pick. MOST OVERLOOKED: David Henry. With 286 FEBRUARY 2006 \ www.ironmanmagazine.com

Roberson. Contest photography by Bill Comstock

ROOKIE OF THE YEAR: Mark Dugdale. Muscular Mark placed eighth in his pro debut at the IM, was ninth at the Arnold two weeks later and then took a disputed sixth at the San Francisco. Not too shabby, considering that those were tough lineups.

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FRIENDS?— Just exactly what were Roland and Gunter doing at the Washington IM? Page 289

RIPPED— If this is the most cut man in Vegas, why isn’t he smiling? Page 288

CUTLER— and a slew of muscle stars are captured by the N&V candid cameras. Page 291

Henry.

Badell was ba-a-a-d.

the exception of the Wild Card Challenge, held with the Figure and Fitness Olympias on the night before the Mr. O, Henry was overlooked in every contest last year. Though he won the Wildcard show, David was seventh at the IM, 12th at the Arnold, seventh at the San Fran, fourth at the Europa and 14th at the O—and should have finished higher in every one of them.

Federov.

MOST ENTERTAINING: The Marvelous One, Melvin Anthony. RUNNER-UP: Franklin Roberson. However, it’s time to come up with a new outfit, Franklin. MOST DISAPPOINTING: Big Alexander Federov got a lot of pub, but the might didn’t match the hype, as he finished in a tie for last in his Olympia debut.

More Awards

New kid Warren. Dugdale.

Alves.

MOST ALTRUISTIC : A group award to all the folks who gave their time and money to participate in the first annual Shawn Ray Pro Fitness Golf Invitational, held July 15 at the Black Gold Golf Course in Yorba Linda, California, for the benefit of Children’s Hospital of Orange County. Too many players to mention came out for the event (see the picture with many of your faves on page 288), so let’s just say, great job, everyone, for raising $30,000. Mike Dragna came all the way in from Hawaii, and Bill Wilmore and Dayana Cadeau made the five-hour trip from Florida to contribute. MOST CREATIVE: Dan Solomon, who developed “Pro Bodybuilding Weekly,” an Internet-radio talk show that was launched in June and that was still going strong in November. Solomon and cohost Bob Cicherillo (Shawn Ray filled in for Chick one week) have brought the biggest names in the game to the show, which can be heard throughout the world by anyone with Internet access. Live shows air every Monday at 8 p.m. EST/5 p.m. PST and www.ironmanmagazine.com \ FEBRUARY 2006 287

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are available for on-demand replay and Podcasting. Check it out at www.ProBodybuildingWeekly.com. BEST HAIR: J.M. Manion, who else? As always, J.M. bobbed and weaved around questions concerning the legitimacy of his crop during Olympia Weekend. Despite the controversy, J.M. wins going away.

J.M.’s hair.

Teper

MOST RIPPED: Photographer Irv Gelb, who had his new shirt torn to shreds by my crack security crew as he tried to get into the Junior Cal without a ticket last year. Hey, Irv, you didn’t think I ran a tight ship at my small event, huh? Okay, I’ll buy ya a new shirt for his year’s show. And you can have two tickets if you want.

competitors, among others, teed up for the Children’s Hospital of Orange County last summer.

Success Story: Van "SUV" Anthony This nice, buffed, young-looking dude, whom I first met when he took the overall crown at the ’03 North Carolina Championships, has a lot more going for him than a glittering NPC résumé (seven overall titles) and the pro status he earned last year by winning the Gelb’s masters overall at the North American Champicuts. onships. Van, a lifelong North Carolinian, served as a security specialist in the U.S. Air Force from 1982 to 1988 and is currently employed by the State of North Carolina as a probation officer. The 42-year-old Anthony and his wife, Sheila, are the proud parents of Christopher Ray Anthony, 19, and Shawn Ray Anthony, 16. How did you come up with the latter name, Van? Chris attends North Carolina A&T University in Greensboro; Shawn is a sophomore at Rocky Mount High. Anthony, who has competed since 1989, is 5’6” and has gotten up to 250 pounds in the off-season in preparation for his pro debut, which most likely will come at the Pro Masters World Championship on April 15 in New York. In his spare time Anthony, who trains at a local gym in Rocky Mount, is a motivational speaker and has made several appearances at local schools, talking to students about education, health and drugs. No matter where you finish in New York, Van, I’d say you’re already a big winner in the contest called life.

Find L.T.’s reports and commentary on the Web at www. GraphicMuscle.com.

Gabe Olivera.

A New Swami? Gabriel Olivera, holding up his favorite mag at right, won L.T.’s Olympia predictions contest, earning a year’s free subscription to IRON MAN and, of course, the chance to get his picture in this column. Just don’t get too good at it, kid.

NPC Contests Dept. A real sellout—Everybody knows what a terrific event the Brad and Elaine Craig–produced Emerald Cup has been 288 FEBRUARY 2006 \ www.ironmanmagazine.com

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Van Anthony.

North-of-theCalifornia-(and Oregon)-border action at the ’05 Washington IRON MAN

Watch Out For: Miguel Oliviera

Valentina Chepiga gives a thumbs-up to men’s overall champ Arnold Littlejohn.

Okay, so Miguel Oliveira, who placed 11th at the Europa and ninth at the Charlotte Pro, may be a strange choice for someone to keep an eye on, but I’m impressed with the guy’s physique and feel he has the goods to move up the ladder next season. Oliveira, a 36-year-old Brazilian and South American champion, is a big dude, at 5’11” and 255 pounds, with a good shape and round, full muscles. When I see him, I always call him “Sergio,” as in Oliva. Miguel gets up to 295 pounds in the off-season, and, if he can sharpen up at 250 to 260 onstage next year, he'll be a force to reckon with. Oliveira is currently living in Atlanta, trains at the Gold’s Gym in Sandy Springs and is also a personal trainer when he’s not guarding the door at local nightclubs to make sure folks don’t try to sneak in for free. This cat could work security for me anytime! To contact Miguel, call (678) 760-6124, or send email to miguelevolution@hotmail.com.

Success Story: Sonja Lynch Bruce Gunter and Roland try out their new ventriloquism routine.

’05 Canadian Championships

Simon Voyer, Men’s Overall winner.

Sonja Lynch Bruce, who earned pro status at the Team Universe Fitness Championships last season under the guidance of IFBB pro Roc Shabazz, does a helluva lot more than flips and biceps curls. For starters, the 30-year-old Bruce is a military police captain in the Army, has a degree in broadcast journalism (with minors in political science and dance) from Appalachian State University in Boone, North Carolina, and is currently working on her master’s in exercise science at the University of Georgia. She is also a single parent to six-year-old Jacob, quite an athlete himself, with passions for soccer, tennis

Photography by Garry Bartlett

Gunter presents fitness and figure winner Viko Newman.

Autumn Raby, Women’s champ.

since its inception 24 years ago. Last year’s contest drew 300 competitors (including pro fitness athletes) and more than 6,000 in the seats over two days. But that’s not the only dandy event the Mill Creek, Washington–based couple put on. They’ve also promoted the Washington IRON MAN with tremendous success for 13 years. The ’05 edition of that endeavor, held October 1, saw more than 100 contestants perform in a sold-out auditorium at the Meydenbauer Center in Bellevue. Congrats to men’s overall champ Arnold Littlejohn and to fitness and figure winner Viko Newman. Gunter Schlierkamp and Roland Kickinger were the guest posers, and Brad, who works in the Seattle Police Department’s Violent Crimes Unit, didn’t have to arrest a soul.

Fitness pro, West Point instructor, military commander and mom

www.ironmanmagazine.com \ FEBRUARY 2006 289

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and tae kwon do. In June the 5’3 1/2”, 130-pound Sonja will begin a teaching assignment in physical education at the United States Military Academy at West Point. Bruce says she first joined the Army because of “the route not taken and the physical and mental challenge.” Well, not even the Army could provide enough physical fitness for this sexy soldier, and she started exploring bodybuilding and road racing. Bruce was with the 3rd Infantry Division when she entered her first contest, the Southern Isle in Savannah, Georgia. Her competitive juices really began flowing when she met Jen Hendershott in 2004—so much so that she came back and earned her pro card in ’05 after finishing 11th at the ’04 Nationals. Bruce is now training hard with Ty “Ropeman” Felder in Atlanta while doing the left, right, left for the Army. To say this lady is always on the move is akin to saying Ropeman got fairly lean during his competitive days. Atten-shun, for sure!

Condolences Dept.—Norm Dabish The life of one of the industry’s class acts was cut way too short when Norm Dabish died from a heart attack on October 21 at 46. Norm cofounded Powerhouse Gym International 30 years ago, and the company has grown to 300 gyms in 15 countries. Norm, who was usually seen in the company of brother Will and sister Krystal, was always a complete gentleman. IRON MAN’s condolences go out to the Dabish family. Teper

Even though Miguel Oliveira has not placed in the money as a pro, L.T. says to keep an eye on the 5’11”, 255-pound former Brazilian champion, who is now living in Atlanta.

For a flash report on the ’05 NPC National Bodybuilding and Fitness Champioinships, see page 306.

Teper

Norm Dabish, 1959–2005.

Making two totally different scenes with ease. Sonja Bruce poses with new trainer Ty “Ropemen” Felder (above) and marches in a military ceremony at her other job.

290 FEBRUARY 2006 \ www.ironmanmagazine.com

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Up, Down and Round the ’05 Olympia Weekend

June Monroe

Photography by Dave Liberman and Lonnie Teper

L.T. was the host—and Timea Majorova was the most as his cohost—for an hour segment of “Fit TV,” which was broadcast from the Bodybuilding .com booth.

Class with mass. Jay Cutler is always accommodating to his enormous bevy of fans, contest time or not.

Dave Liberman, fanny pack intact, as always, challenged Troy Zuccolotto for “Best Dressed” at the Expo.

Take the bus and leave the driving to us. One of the large vehicles that carted folks to and from the Expo.

L.T. congratulates Davana Medina for her threepeat in the Figure competition. Or is he asking for thirds from the dessert menu?

The boys at Gamma-0, including new signee Chris Cook, proved their product really does boost testosterone levels!

Lee Priest may not have competed in the O, but he was gunning for the fans in front of the Twinlab race car

Gus Malliarodakis and Dennis Newman, stars of Gus Turcotte’s “No Pain, No Gain,” which hit theaters in December, take time for a photo op.

Brenda Kelly would give you the shirt off her back, as would everyone at the Body building .com booth.

IM research guru Jerry “the Brain” Brainum gets the scoop from Bruce Kneller and Rich Gaspari about Gaspari Nutrition’s hot new products.

Ohio figure competitor Linda Reho (right) and the lovely Christine Pomponio-Pate.

Mervin Petralba lets everybody know about the great contest that’s up next—the IRON MAN Pro, set for February 18, 2006, at the Pasadena Civic Auditorium.

Kim Klein’s father, Francis Scheidler, needed a baseball bat to fend off Kim’s fans, while Mom Joanne kept watch from the other side.

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.

Neveux

Bob Bonham says if you’ll train at his Strong & Shapely Gym in East Rutherford, New Jersey, you can look as good as NPC figure standout Christine Camacho. Well, at least as good as Bob.

www.ironmanmagazine.com \ FEBRUARY 2006 291

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IRON MAN Hardbody

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SultrySiren Ascending Figure Pro Valerie Waugaman’s Star Is on the Rise Photography by Bill Dobbins / wwwbilldobbins.com Height: 5’9”

Age: 27

Weight: 140-145

Hometown: Cleveland, Ohio Current residence: Cleveland, Ohio Occupation: Restaurateur, IFBB professional figure athlete, fitness model and spokesperson. Marital status: Engaged. Workout schedule: “When I need to build muscle, I train two bodyparts per session, three days per week. On Saturdays, I train with Mike Davies and his Fitness Factory athletes at World Gym in Columbus. Three times a week, I perform high-intensity non-weight-bearing cardio for one hour, and on other days I do cardio in the morning for 30 minutes. I always look for opportunities to exercise, and I’ve even been known to turn a trip to the grocery store into a powerwalking session up and down the aisles.” Sample bodypart workout (shoulders): Dumbbell overhead presses, 4 x 15; one arm laterals, 4 x 10, supersetted with inverted lateral raises, 4 x 6; Arnold presses, 3 x 10; plyometrics between sets, 1 minute.

Favorite foods: “For everyday life, I enjoy everything on the Octane menu, but my favorites are the Granola emPower Bars, the Power-Nut Smoothie, the Blue Walnut Chicken Wrap and lots of colorful veggies. My precontest favorite is oatmeal with egg whites. It’s the perfect meal!” Factoids: Has a B.A. in graphic design from Ohio University, played Division I volleyball at Ohio University and was a ’96 Ohio state high jump champion. “I also have two fantastic stepkids—Ray and Sandy.” Future plans: “I have a passion for inspiring others to be fit and healthy and to live life to its full potential. My mission is to expose as many people as possible to the benefits of all aspects of a healthy and balanced lifestyle: psychological, spiritual, physical and emotional. My partner (and soon to be husband), Sam Eells, and I intend to spread our Fuel 4 Life message via our restaurant—Octane Cafe. We aspire to educate people and provide convenient, healthful meals across the country by expanding our franchise model.” Contact info: valerie@octanecafe.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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Ruth Silverman’s

PUMP & CiRCUMSTANCE VEGAS NOTES, PART DEUX

Come and Get It Pump & Circumstance’s blowout coverage of the ’05 Olympia Weekend, which began in the January issue, continues. There’s no shame in finishing out of the top five at the greatest women’s fitness show on earth but, unfor tunately, not much cash in it. As the money awards indicate, athletes like Tanji Johnson end up competing “for the glory of it” (among other intrinsic rewards). To add just a little more glory to the pot, IM s giant Ms., Was it really the greatest women’s fitness show on earth? It was so good, Tanji could only get 10th—with her cute little bod and her groovin’ moves. See page 254 for more.

More tales from the Orleans, and the convention center, and the bus… Fitness and Figure O pictorial, which begins on page 254, celebrates the women of the ’05 Olympia through the images of Bill Dobbins, Bill Comstock and John Balik. I guarantee you won’t see the likes of these photos in any other muscle magazine on the stands. Think about it.

For thousands of photos from all the ’05 Olympia competitions—plus audio reports and a whole lotta other neat stuff, check out the all-new www .GraphicMuscle.com.

PROPS

PHOTO-OPS There’s no reason to believe that this reflects Stacy Speaking of maids who Simons’ missed out on a money feelings prize about coming in 11th at the Fitness O—despite a sixth-place showing in the long routines. The 5’7” human pretzel from Jersey appeared to be completely recovered from a broken hand she incurred last spring. Though she hit the stage with a revamped body—as well as a new routine—Simons still couldn’t get the Olympia judges to like her look. Say a-a-a-a-h.

Tongue Shot

302 FEBRUARY 2006 \ www.ironmanmagazine.com

And views (see next page)

Europa Supershow lightweight winner Tonia Williams shed the very-mini skirt she was wearing early in her Ms. O posing routine but kept on these demure pumps throughout.

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NOTES ON VOTES

So much behind-the-scenes stuff was flying in the weeks following the Olympia, it’s amazing that more of it didn’t hit the fan. One issue that was still to be determined as this issue went to bed in late November was a proposal made by Bob Cicherillo, athletes’ rep for the pro men, at the Pro Division meeting that was held during Olympia Weekend: that the posing round should no longer be scored in professional bodybuilding competitions. It was tabled, pendNo parade of ing a vote by all the bodybuilders, men and hulks a’flexin’ women. Cicherillo took his case to the athletes here (clockvia the Web-vine but didn’t seem to be making wise from top left): Dayana much headway. Eventually, he started backing Cadeau, Marja off, suggesting other changes in the structure Lehtonen and of bodybuilding competition, but still, you have Tonie Norman to wonder what this is really about. posed pretty for appreciaBob’s sincerity in wanting to improve the tive crowds at lot of his constituents—i.e., the pro men—is the expo. evident in the passion he brings to his role of athletes’ rep, but his if-you-don’t-agree-withme-the-terrorists-win approach to persuading folks rubs many the wrong way. Also at issue: In addition to his volunteer gig as athletes’ rep, Cicherillo works for the Olympia promoters—as a co-emcee of several events he was all over Big O Weekend like oil on troubled waters—and has announced online that he’s been hired as part of the production team for 2006. That should be reassuring to female athletes who were not impressed by his “apology” for the hatin’ remarks he made about women flexers that were quoted in the promoters’ magazine last fall (see my comments at Graphic Muscle.com on the stir caused by that chain of events). Cicherillo’s argument that IFBB judges “aren’t really scoring [the posing round] anyway, and it only adds to the confusion of getting a true score for your efforts,” as he said in a statement posted at one of the popular bulletin boards, is disinSpeaking of ladies genuous. If it’s a given that the panel will find a way with FACES OF THE O who the scoring to pick the winner it chooses (and what’s settled wrong with that, really?), then it doesn’t matter how you for glory, slice the judging rounds. Canadian contesThe artistic presentation of muscle in motion tant Jane is a key element in physique competition, but the wad, traditional parade of 12 (or more) hulks a’flexin’ may e with not be exciting enough for those who want to WWEooklyn . Chris nergize the Mr. O into something wrestling fans might pay per view to see. Call me a conspiracy theorist, but it’s easy to make the leap from devaluing the was 16th posing round to eliminating it as part the program at e O. the men’s finals and replacing it with some as-yet-tobe-determined event that’s even more thrilling than the challenge round. (Maybe the guys could do their routines on Saturday afternoon at the expo, after the prejudging—they could take a bus.) Given that the promoters’ disinterest in women’s bodybuilding is not even barely concealed, and given her wheels!” that the women are mostly so much better at the posing thing than the guys—don’t think for a minute that indicates the women’s finals didn’t draw a huge crowd—it’s hard one the of Butter wouldn’t to see where they would benefit from the proposed bodyparts melt. Tracey that earned change. Whether it passed (athletes’ votes were due Greenwood said his wife, Kim in to pro headquarters by December 1), you can’t help no to smack Harris, third thinking that those who want to reinvent bodybuilding (see page 305). in her class competition, have not yet put away their screwdrivers. at the EuPhotography by Ruth Silverman

Contest photography by Bill Comstock and Bill Dobbins

Speaking of Props

ropa.

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PUMP & CiRCUMSTANCE ACHIEVEMENTS

INSURRECTIONS

Keep On Truckin’

WPI-ing It Out

Heather Lee.

Heather Lee wasn’t even in the competition at the MHP New Jersey Strongest Man contest, which was held at Bob Bonham’s Strong & Shapely Gym in Rutherford in September, but she was ready to lend a hand with a vehicle that was blocking the driveway. A top-ranked national-level bodybuilder, Lee skipped the Nationals this year to focus on other pursuits, including powerlifting and strongwoman events. Whatever she does, though, you know she’s in it for the long haul.

EVEN T S

Gluteus to the Max

Silverman

NPC bodybuilder—and occasional figure competitor—Carolyn Bryant, who organized a cash award for the flexer who had the most femininity and grace at the Ms. International, has put on her thinking cap for ’06. In addition to the second edition of that event, she was seeking sponsors for—and permission to hold—a golden-glutes contest at the Arnold Fitness Expo. And who exactly would that be benefiting?

304 FEBRUARY 2006 \ www.ironmanmagazine.com

Silverman

Photo courtesy of Heather Lee

Meanwhile, back on the Web-vine

Kelly said no, no to the new organization, but is there yes, yes in her eyes?

A couple of months ago I held back on a story because it clearly wasn’t over and was likely to have many new developments by the time the issue on deadline got into readers’ hands. Imagine how smart I felt when I got a load of the current issue of another muscle magazine, whose editors must have believed the load some of the principal players were slinging back then. It all started in September, when bodybuilding’s answer to “The Honeymooners,” Craig Titus and Kelly Ryan, announced on the “Pro Bodybuilding Weekly” Web-radio cast their involvement with a new organization, Women’s Physique International, call letters WPI. Talk

about things that make you go hmmm. Before inquiring minds could investigate, however, the Tituses took it back, with Craig declaring on the home page of his Web site, “After giving careful consideration and reviewing contractual obligations with current sponsors as well as being members of the IFBB, Kelly and I have decided to withdraw ownership of WPI.” One couldn’t help wondering, though, when, in his parting shot, he repeated, “We in no way, shape or form have anything to do with the WPI at this time.” The emphasis is mine, but, well, never say never, eh, Craig? Rumors of the new organization continued to swirl among those who are into these things. In early November the swirl was upgraded to a categoryone melodrama when they WPI-pped it out—“they” being the WPI organizers and “it” being a Web site declaring their intention to put on professional and amateur competitions in fitness, figure and women’s bodybuilding. In case you missed the point, the detailed rules and regulations included several allusions to perceived problems with the establishment’s organization; for example, “WPI competitors have the right to freedom of speech and may express their opinion in any form of media,” and, “WPI judges will strictly be prohibited from any interviews in all forms of media.” Several weeks later, however, the site’s numerous “coming-soon” pages had yet to be filled in, including the still-empty calendar of events, and the buzz was taking a wait-and-see attitude as well. The reason I bring it up at this time is that we’ll undoubtedly be into the next chapter by the time you read this, and you’ll want to be up to speed (check out my post-Olympia comments on this at GraphicMuscle.com as well). Will that chapter include Titus and/or Ryan? Your guess is as good as mine. Of course, by the time you read this, we’ll know whether either is planning on competing in the IFBB in the near future, which could be a hint.

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M O R E C O M M E N TA RY

Photography by Bill Comstock

Talkin’ Smack

Dayana and Iris were ready to rumble, but even they, too, talked of friendship as well as rivalry. The defending Ms. O champs from 2004 finished behind Yaxeni Oriquen.

One decision that gets a thumbs-up for the Olympia promoters was the one that brought the women’s sports their very own press conference. Once again hosts Triple H and Bob Cicherillo conducted a staged Q&A, doing their darnedest to get the ladies of fitness, figure and women’s bodybuilding to insult each other. Once again, they were only partly successful: The big three female flexers—defending Ms. O Iris Kyle, defending Ms. O Lightweight Dayana Cadeau and Ms. International champ Yaxeni Oriquen—were ready to rumble. The fitness and figure gals, not so much. Not even the considerable charms of Bobby Chick in a turquoise pimp shirt could get Tracey Greenwood to take the bait regarding a placing earlier in the year that she’d reportedly

Hair-raising press conference not been happy with. He got her best butter-wouldn’t-melt smile instead. As for Bob’s attempts to ignite a red-hot rivalry between defending Fitness O champ Adela Garcia and Jen Hendershott, who’d beaten her at the International in March, after he practically begged them, Hendershott finally gave it up: “She’s my friend, but I don’t like her hair today.” Didn’t like her hair? Are those fitness athletes badasses, or what? On the other hand, there are few things that psych a woman out more than a bad hair day, and Hendershott did Not even Cicherillo’s promwin the contest, while Garcia ise that no one was listening could get the fitness dropped to third behind Kim or figure gals to dis each Klein. Hmmm. Well, it’s not other. up there with Ken Waller’s It would take a lot more than theft of Mike Katz’s posa bad-hair challenge to put ing trunks in “Pumping Iron,” a dent in Ronnie Coleman’s but maybe Chick’s antics got confidence. more started than anyone thought. Naturally, the hosts had more success in sparking the Mr. O competitors to talk smack—although not even a direct challenge from Gustavo Badell could get Ronnie Coleman to take off his shirt—or his sunglasses. Despite some pithy predictions from Mr. Nasty, all of which proved true when he won his eighth consecutive title two days later, Quote of the Press Conference honors went to Quincy Taylor, who, speaking as one of the proportionately smaller-waisted competitors, announced, “I don’t want to see no pregnant people [onstage].”

N OTAB L E S

Denise’s pet project

Who would pass up a chance to run a picture of Denise Masino in a bustier, pussy or not? Certainly not this snide reporter. Masino, who passed up the chance to put it on the line onstage in Vegas (she qualified by taking second in the lightweights at the ’04 Ms. O), had a mission nonetheless: promoting and seeking distribution for “Blood + Kisses, the erotic hor ror flick she produced and stars in with hubby Robert Masino. “Denise Masino changes the shape of horror, exclaims the headline at www .BloodAndKisses.com. Now, for those who would question what the Masinos know about film production, recall that they were not experienced publishers when they brought out Muscle Elegance. Also that they’ve produced more than their share of “raw and uncensored” videos of elegant muscular ladies since then. For updates on the fortunes of this venture, check out the blog by writer-director G Simpson at the Web site. According to the story synopsis, also found online, Masino plays an evil countess who lures beautiful athletic women to an abandoned hotel in order to breed a race of supervampires. Sounds like an inspiring documentary, Denise. Have you tried PBS? Pet-rified. There’s no word on what role the kitty plays in Denise’s erotic opus.

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Silverman

Movie Mews

PUMP & CiRCUMSTANCE

’05 NP C Na tiona ls Fla sh Atlanta / November 18–19 Photography by Bill Comstock and Bill Dobbins. Men’s Bodybuilding Bantamweight 1) Roland Huff* 2) Dave Candy 3) Fernando Abaco Lightweight 1) Sereiryth Leandre* 2) Henderson Gordon 3) Robert E. Lee Welterweight 1. Jose Raymond* 2. Abiu Feliz 3. Carlo Filippone Middleweight 1) Ricky “Tricky” Jackson* 2) Garrett Allin 3) Daryl Gee

Heidi Fletcher, Fitness Overall.

Light Heavyweight 1) Charles Ray Arde* 2) Charles Dixon 3) Mark Erpelding Heavyweight 1) Jonathan Rowe* 2) Mike Ergas 3) Darrell Terrell

Women’s Bodybuilding

Fitness

Lightweight 1) Carla Salotti* 2) Jamie Troxel 3) Lisa James

Class A 1) Heidi Fletcher* 2) Angi Jackson* 3) Nita Marquez

Middleweight 1) Norma Nieves* 2) Ellen Woodley 3) Lindsay Mulinazzi

Class B 1) Tami Ough* 2) Lisa McCormick* 3) Corry Matthews

Light Heavyweight 1) Dena Westerfield* 2) Debi Laszewski 3) Elena Seiple-Perticari

Class C 1) Jennifer Cassetty* 2) April Jacobs* 3) Alissa Carpio

Heavyweight 1) Mimi Jabalee* 2) Jody May 3) Audrey Peden

Mimi Jabalee, Women’s Overall.

Neveux

Superheavyweight 1) Bill Wilmore* 2) Leo Ingram 3) Rudy Richards

Bill Wilmore, Men’s Overall.

You can contact Ruth Silver man, 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.

*Qualified for a pro card.

For contest coverage and thousands of photos, visit IRON MAN’s www.GraphicMuscle.com. 306 FEBRUARY 2006 \ www.ironmanmagazine.com

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NO PAIN NO GAIN

Samuel Turcotte’s Wild Bodybuilding Movie

Movie frame grabs courtsey of Samuel Turcotte

by Gene Mozeé

ere’s a great movie that every bodybuilder and fan of the sport should see. It’s an action-packed, authentic muscle movie from start to finish. In the past Hollywood filmmakers made movies using bodybuilders more or less as props to showcase the talents of big-name stars. Take, for example, Dave Draper’s small part in “Don’t Make Waves” with Tony Curtis, Claudia Cardinale and Sharon Tate as the stars. “Muscle Beach Party,” starring Frankie Avalon and Annette Funicello, included a number of bodybuilders, such as Larry Scott. Then, in 1977, “Pumping Iron” broke the mold with a documentary that launched Arnold Schwarzenegger’s rise to movie superstardom.

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NO PAIN NO GAIN

Stars include bodybuilders Gus Malliarodakis and former

The supporting cast provides some great comedic performances. “No Pain, No Gain” is the first movie in which the entire plot and characters are all about bodybuilding and the fitness industry. Written, directed and produced by Samuel Turcotte, it portrays bodybuilding in a fun, engaging light. But Turcotte also tackles the serious side—the steroid factor—and he pulls no punches in the process. “This film is the realization of a longtime dream,” says Turcotte. “I have been involved in bodybuilding since I was 15, and for years I have wanted to see a film about this fascinating and misunderstood

sport. Bodybuilding has long been grossly misrepresented by the media, and my film gives a more balanced and truthful portrayal.” Starring renowned bodybuilders Gus Malliarodakis, the ’05 California Bodybuilding Championships master’s winner, and former IFBB pro Dennis Newman, the plot revolves around Mike Zorillo (Malliarodakis), who travels from Ohio to Los Angeles to train to beat his archrival Jake Steel (Newman) to prove that natural science and hard work can triumph over steroid use. Great scenes abound in this enjoyable one-hour-and-45-minute

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romp through the muscle world, including some really memorable ones, such as Newman in his private “shooting gallery” and an over-the-top Jacuzzi scene at a wild bodybuilding party. Another good one takes place in Gold’s Gym, Venice, when two-time World’s Strongest Woman Jill Mills benchpresses 315 pounds for three reps and then jumps off the bench and exclaims, “Who’s your daddy!” to fire up her male training partner. Newman gives a terrific performance as the villain. “I love the Jake Steel character,” he says. “He has all the qualities I love and

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NO PAIN NO GAIN

IFBB pro Dennis Newman as archrival Jake Steel.

The movie portrays bodybuilding in a fun, engaging light. hate about bodybuilding in one package.” Malliarodakis, who’s been featured on the cover of IRON MAN twice as well as on the cover of Muscle & Fitness, gives an excellent, low-key performance that shows all the great qualities of bodybuilding. His acting credits include a part as a submarine officer in the Emmywinning Paramount TV miniseries “War and Remembrance” and numerous television commercials, music videos and print advertisements. He also recently won the superheavyweight class and overall in the open division

at the Sacramento Bodybuilding Championships. The supporting cast is first rate, with some great comedic performances, including a ruthless sports-nutrition company owner played by Kim Travis and a computer nerd who helps Zorillo find a steroid-free nutritional formula that works better than steroids. Cameo performances by Lauren Powers and former Romanian IFBB pro Emeric Delczeg add to the drama. The scene where fitness supermodel and IM covergal Carmen Garcia walks down the boardwalk at Venice beach in a

pink bikini with a pink poodle on a leash is alone worth the price of admission. Turcotte has done a terrific job bringing this fabulous film to the big screen. It’s won several awards at film festivals. Turcotte was honored at the Houston Film Festival (Worldfest) as Best Director, First Feature. I thoroughly enjoyed the movie from start to finish and give it a big thumbs-up, four-star rating. Don’t miss it when it comes to a theater near you. It’s a winner. Editor’s note: For more information and a preview, click on www.no-pain-no-gain.com. IM

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Only the Strong

Shall

Survive T The Strength Factor In Bodybuilding

Model: John Grimek

• by Bill Starr •

Throughout the years I’ve had the opportunity to meet and train with some of the greatest bodybuilders in the history of the sport. Those I admired the most all had similar traits: They were symmetrical, took pride in their athleticism and were strong. They thought of themselves as strength athletes who chose to participate in physique competition rather than weightlifting. Quite a few were champions in both bodybuilding and Olympic lifting. Two such men were my first idols: Steve Stanko and John Grimek. After I saw their photos in Strength & Health, I was hooked.

Eventually, I got to know them quite well, and my regard for them went up another notch. Besides being legendary athletes, they were exemplary human beings. What I admired most about them was their strength. Grimek thought of himself as a strength athlete first and bodybuilder second. He always preached the doctrine of having sufficient strength to back up big muscles and was willing and able to support his beliefs. He was a member of the ’36 Olympic weightlifting team before he turned his attention to the new sport of bodybuilding, but even after he switched goals, he continued to train hard and heavy, just as he had when he competed in Olympic lifting. He once told me of the time he cleaned 350, which he had never done before. He proceeded to press the weight, push-press it and then jerk it. When I asked him why he didn’t do the three lifts separately, he replied that he wasn’t sure he would ever clean that much weight again. At an exhibition at the Los Angeles Athletic Club in 1940, Grimek cheat-curled 320 and pressed it overhead. The photo of that amaz-

ing lift appeared in the March ’71 edition of Strength & Health. He weighed 185 when he did extraordinary feats such as those and many more, including supporting a half ton overhead and deadlifting 600. And he was undefeated in physique competition, winning the Mr. America title in ’40 and ’41. He probably would have continued to take the crown except that a rule was enacted that forbade him—or anyone—from entering the contest after having won it. In ’46 he captured the Most Muscular Man title, and he was Mr. USA in 1949. He retired undefeated—the only bodybuilder who ever earned that distinction—and is considered the greatest poser in the annals of bodybuilding. He really set the standard for others seeking the ideal physique to emulate. Grimek’s closest friend, Steve Stanko, was cut from the same cloth. Both grew up in Perth Amboy, New Jersey, became interested in Olympic weightlifting and moved to work and lift at the York Barbell Club in the ’30s. Steve, like Grimek, was a weightlifter who later turned to bodybuilding—in his case, out

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of necessity. In 1941 Steve totalled 1,002 (press, snatch and clean and jerk), becoming the first lifter to break the 1,000-pound barrier. He was on course to become a multiple world champion when a severe case of phlebitis, an inflammation of the walls of the veins, curtailed his lifting career. He turned to physique competition and became Mr. America in 1943. Stanko was still training, despite his painful affliction, when I joined Tommy Suggs on the staff of Strength & Health in the mid-’60s. Naturally, there were a lot of exercises that he was unable to do, but on those he could work, he was impressive. His favorite was the Weaver stick. A five- or 10-pound weight was attached to a broomstick and placed on the floor. With your arm completely extended, you had to lever the weight to horizontal. No one in the York Gym could match Steve—not Bob Bednarski, Bill March, Joe Dube or Ernie Pickett— and he was in his 60s. Vern Weaver was a protégé of Stanko’s and Grimek’s from the beginning of his bodybuilding career, and he adopted their emphasis on strength. Many who trained with him and saw him lift in Olympic contests will argue that he was the strongest Mr. America ever. I saw him do a rough version of a power clean with 370 and jerk it. I heard a story about Vern and asked him if it were true. It was. Seems he was run off the road and

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I trained with Bob Gajda in Chicago four years before he won the Mr. American title. I’d been competing in Olympic lifting for five years and had an excellent background of hard training due to the influence of Sid Henry, who coached me in Dallas. Yet whenever I trained with Gajda, I would stay sore for several days. He carried a much larger workload than I did and worked at a faster pace. That foundation carried him to the pinnacle of American bodybuilding. Whenever I get on this subject, I think of Ronnie Ray of Dallas. After he won the Mr. Texas title, he began competing in powerlifting and won the Nationals within a year. The heavy lifting he’d been doing in his physique workouts carried over to the strength sport. In fact, he contended that training for powerlifting was a breeze after being a serious physique contestant. I hate to admit it, but I think he’s right. Then a number of events occurred that altered the way bodybuilders trained. One of the most important was that Joe Weider made bodybuilding a professional sport and got rid of the athletic points requirement. When the AAU ran physique competitions, points for athletic achievement were awarded at the national-level contests. Those very valuable five points often spelled the difference between taking the top honors and being an also-ran. They could be acquired in a variety of ways: earning a black belt in karate, being on a championship team in

Yasuda

John Grimek: As strong as he looked.

ended up in a ditch with his car on its side. He was so incensed that he grabbed the underside of the car and flipped it upright. That wasn’t a VW either but a full-sized American model. His successor to the top title in the land, Val Vasilef, was, in my opinion, even stronger than Vern and much more athletic. The ’64 Mr. America possessed a rare combination of natural strength and coordination not seen in the physique world since John Grimek. When he trained at the York Gym, he would outlift all the competitive weightlifters, including superheavyweight powerlifter Terry Todd. No article dealing with strong bodybuilders would be complete without some comment on Marvin Eder. Although he never won any major titles, due to his being shafted by the AAU, he’s regarded by most experts as the strongest physique contestant in modern history. I happen to agree with them. Eder did seven dips with 400 pounds around his waist and a single with 434. Throw in a 515 bench, a 355 military press and a 550 squat for 10 reps, all done at a bodyweight of 195 and long before steroids came along, and you can easily see why he belongs at the top of the strength ladder. There were lots of others who were strength athletes as well as physique champions: Bill Pearl, Ken Waller, Chet Yorton, Mike Katz, Sergio Oliva, John DeCola, Ed Corney, Dave Draper, Bill St. John and, of course, Arnold and Franco. Franco Columbu, in particular, could have contended for national titles in powerlifting if he’d been so inclined. He wasn’t—for good reason. Bodybuilding by then was a professional sport, whereas powerlifting was purely an amateur endeavor. There were many more, but the list is enough to get my point across: All the top physique men in the country incorporated lots of strength work in their yearly routines. And it just wasn’t the bodybuilders who were winning major titles who were doing the heavy lifting. Those starting out and on their way up trained for strength as well. They were following the examples set by successful physique stars and understood the principle of building a solid base for future definition work.

Neveux / Model: Ken

Warner \ Model: John

Grimek

Only the Strong Shall Survive

Bodybuilders should cycle in power training.

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Only the Strong Shall Survive Marvin Eder once did seven dips with 400 pounds strapped to his waist.

Neveux / Model: Deri k Farnsworth

Powerlifting for a couple of months can build strength and more mass.

Neveux / Model: Eric

Domer

high school or winning a weightliftcame on the scene, each supposedly ing meet. Since all the bodybuilders better engineered and therefore more of that era included one or more of functional than the last. As a result, the Olympic lifts in their routines, free-weight training became passé— the easiest way to gain athletic except for those interested in Olympoints was to lift in Olympic meets. pic and powerlifting. Bodybuilders Another reason that the bodydidn’t see the need to train heavy any builders lifted in meets: The phylonger. That was strike two. sique contests were always held after Strike three came during that same the weightlifting contests, and the time frame and may have been the men who served as judges for the most damaging of all to strength lifting usually judged the physique training—the rampant use of steevents as well. So bodybuilders who roids and other commercial anabolic competed in the lifting meet got to products. Now anyone who wanted display their physiques in a dynamic to get bigger and stronger had only fashion nine times prior to the body- to obtain the required pharmaceubuilding contest, giving them a defi- tical, and he was halfway home. It nite advantage over opponents who really didn’t matter what routine he didn’t lift in the meet. followed or how hard he trained. Once the athletic points were Gains came if he took enough of the dropped, however, there wasn’t any magic pills or injections. When progreason for bodybuilders to bother ress stalled, there was no thought of with the Olympic lifts, and for the most part they were dropped from bodybuilding routines. Concurrently, Nautilus machines began pushing free weights to the sidelines in commercial gyms across the country. The concept of doing just one exercise on a machine was revolutionary, and Arthur Jones, the inventor of Nautilus, ingeniously married his impressive machines to a new method of training. It was quick and easy to learn, and gym owners loved it. Customers could be in and out in half an hour, and there were no loose plates or dumbbells to clutter up the place, Heavy work on the big basics can Due to the success of Nautihelp you prevent injuries. lus, more and more machines 314 FEBRUARY 2006 \ www.ironmanmagazine.com

working harder in the gym. Rather, the course of action was to increase the dose or add yet another type of muscle enhancer into the mix. Bodybuilders no longer studied programs or examined training methods in order to make improvements. Instead, they gleaned the pages of their new bible, The Physicians Desk Reference, hoping to find a tidbit of information in the hallowed PDR to aid their cause. I dare say that bodybuilders and competitive weightlifters knew as much as or more about the properties of any anabolic product as doctors and pharmacists. Once a selection was made, procuring the drug was a simple matter. Nearly every gym that catered to bodybuilders had an in-house dealer, and every town had at least one drug doctor. When I lived in Venice, California, in the early ’70s, the m most popular drug dispenser o operated in the center of town, o only a short walk from Gold’s G Gym. Talk about convenient. The p patient handed the doctor a shopp ping list; the doctor wrote the presscriptions, collected his fee and ssent the happy athlete downstairs to the pharmacy he owned to have th them filled. Within a decade the concept of do doing some heavy training in order to establish—or reestablish—a so solid foundation of strength was vir virtually lost. Sure, a few bodybu builders were quite strong, especia cially in comparison with their pe peers, but they weren’t even close to being in the same class as those

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that leave them only a few hours per week for training. Their motives for lifting weights are different from those of the pros as well. Amateurs are mainly looking to add muscular size and shape to their physiques while improving their fitness and overall health. They understand that training benefits their mental as well as physical states and heightens their self-esteem. They like to look good in a bathing suit and take pride in the results of their work in the weight room. And, most important, they aren’t willing to risk short- or longterm health problems by using anabolics in any form. Those are the people I’m addressing here. They’re the trainees who need to consider the value of including some strength training in their yearly routines. After my Hopkins athletes had used up their eligibility, the majority switched from pure strength training to bodybuilding. While many organized their own programs, a lot

Neveux / Model: Ken

mentioned above. In most cases, when the bodybuilder went off the juice (which was never for very long), his strength dropped appreciably because it was based on chemicals rather than hard work. The notion of hammering away with heavy weights during those layoffs from taking the drugs never entered their heads. They just started the next cycle a bit earlier than planned It got to the point where young bodybuilders really didn’t have any models to follow, such as we had with Grimek, Stanko, et al. Even if someone could afford the costly pharmaceuticals, his lifestyle was a world apart from those of professional bodybuilders. The programs presented by the pros do not relate to 99 percent of those who read IRON MAN and other publications aimed at bodybuilders. Typical readers who are interested in improving their physiques have jobs or are full-time students. They also have family responsibilities and social obligations

Yasuda

Only the Strong Shall Survive

Six to eight weeks of strength work can do great things for your physique.

of them came to me for advice. I told them that even though they were training on a bodybuilding routine, they should not completely eliminate strength exercises. If they wanted to become more muscular, they should set aside some time during the year for increasing overall strength.

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Only the Strong Shall Survive

Neveux / Model: Dary l Gee

Machines should play a minor role in a strength phase.

Their comments usually went something like this: “I don’t care how much I can lift anymore. I just want to get a six-pack and add a few inches to my arms and chest. Heavy lifting is history.” Yet another objection to my idea comes from the aspiring bodybuilders I encounter at fitness facilities and gyms: “I’m not interested in seeing how much I can squat or deadlift, although I would like to add 20 pounds to my bench. I’m not into powerlifting at all.” Being a patient man, I explain, “How much total work and intensity you put into your workouts is completely dependent on how strong you are. More strength also enables you to recover from a tough session faster. Strong muscles and attachments are less likely to get hurt, and when they do get injured, they heal more rapidly.”

That gets their attention, so I go on: “Whenever you improve strength in a major muscle group such as the back, legs or shoulder girdle, you can use that newly gained strength to help you define parts of those larger groups, such as the middle portion of your back, and do more specialized work for the smaller muscles, like the biceps and calves.” By that time I’ve convinced them that they should do some strength work during the year and am helping them outline a program they can use right away. High pulls are a great exercise to include in the strength cycle. Both wide- and clean-grip pulls are not that difficult to learn, and they work all of the muscles of the back in a dynamic fashion. It’s obvious that high pulls are beneficial for building back strength, but what most trainees don’t understand is that

they’re also valuable to anyone who wants to get bigger arms—as are any other pulling movements done with heavy weights: power cleans, power snatches, bent-over rows, shrugs and deadlifts. All of those lifts involve the prime movers of the upper arm, the brachialis and brachioradialis. When those muscles are made considerably stronger, you will be able to handle more weight plus additional reps on a variety of specialized biceps exercises. The same idea holds true for the triceps. Take a few months and improve your strength on weighted dips, flat- and incline-bench presses and overhead presses, and you’ll find that you can use higher poundages on your auxiliary exercises for your triceps. For example, let’s say that Bob can incline-press 290 and flat-bench press 350. Because of his strength, he uses 180 for 15 reps on triceps pushdowns and does his straight-arm pullovers with 125 for 20. In comparison, Ralph can only incline-press 225 and bench 300. The most he can do is 15 reps on the pushdown with 90, and on the straight-arm pullovers he’s been stuck at 65 for 20 for several months. Which one of those bodybuilders is going to have the most impressive triceps? Looking at it from another perspective, let’s say that you can back-squat 350x5. You take a couple of months and concentrate on bettering that lift to 405x5, and when you’re done, the amount of weight you can use on specialized leg movements like leg extensions, leg curls, the adductor machine and calf raises

Low-down, low-rep squatting will pack on mass.

Model: Franco Columbu

Neveux / Model: Tam er Elsha

hat

Franco Columbu often deadlifted giant poundages in his workouts. Even dogs were impressed.

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Only the Strong Shall Survive

The programs the pros use don’t relate to 99 percent of those who read IM.

and not worry about their overall appearance. At the conclusion of the strength cycle they went back to their former routine and started dropping bodyweight. As I’ve already mentioned, the boost in overall strength helped them to charge through their lowerweight, higher-reps routines. They did two more, shorter cycles just before Christmas and again at the end of winter. Gains came continuously throughout the year and culminated onstage at the Mr. USA or Mr. America shows. It should be noted that a number of bodybuilders lifted in Olympic meets to make improvements in one of the contested lifts, realizing that the competitive atmosphere would elevate them to higher levels. The second method of including

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

ris

More strength can create a bigger, more solid foundation.

Neveux / Model: Mike Mor

will go up in direct proportion to the gains you made on the squat. It’s simple logic that seems to have been lost along the way. When you finally decide to include some strength training in your yearly bodybuilding schedule, there are two approaches to choose from. Your selection will be a matter of individual preference. What the majority of the bodybuilders in the ’50s and ’60s did was set aside six to eight weeks in which they did strength work exclusively. During the strength cycle they also added bodyweight, knowing that one of the best ways to get stronger was to get bigger. Since the most important contests corresponded with the national-level Olympic meets in late spring and early June, they did their longest strength cycles in the summer. Primary, big-muscle exercises took priority. Some dropped all auxiliary work for the smaller groups, while others included a few exercises for parts that needed more attention. Programs were built around handling heavy poundages on squats, flat- and incline-bench presses, overhead presses, weighted dips, high-pulls, bent-over rows, shrugs and power cleans and power snatches, and a number also did full snatches and clean and jerks. Reps were in the low range—sixes, fives and threes—with six to eight sets being the norm, They trained much like the Olympic lifters, doing one core exercise for each major muscle group per session. Their intent was to get as strong as possible

some strength work in a yearly routine appeals to lots of bodybuilders because it lets them keep a great many exercises in their programs and they enjoy the variety that affords. You work only one of the major muscle groups in a strength set-and-rep formula and continue to train the rest of your body as always. For example, for two months you attack your back with those exercises I recommended, using lower reps, trying to move the top-end weights up as high as possible. It’s a smart idea to set some realistic goals before embarking on any strength program. Then, when you reach those goals for the back exercises, give another major group the strength treatment. Make sure that you always put the strength exercise or exercises first in your workouts. Changing the way you attack the various muscle groups throughout the year is very beneficial. It lets you steadily improve strength in the big muscles, which, in turn, carries over to the smaller groups. It’s a win-win deal. Keep in mind that strength is as important to bodybuilders as it is to any other athletes. A physique built on a solid foundation of strength is going to be not only imposing but also more enduring.

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Inner Vision, Outer Limits

t 6’2” and 310 pounds of muscle, Bill Kazmaier is one scary-looking dude. He’s a genetic marvel who’s “trained like a mad dog” for years, and the results speak for themselves. Bill has more muscle on his forearms than the average guy has on his legs, but beyond that he’s performed at unreal levels in the strength world. Bill’s been a world cham-

People have to lift for themselves, not to impress someone or to beat

Mind-set, might and muscle

pion and a world-record holder in powerlifting, he’s won the World’s Strongest Man contest three times, and along the way he’s excelled in everything from Highland Games events to old-time strongman lifts. If you plunk Bill down in the midst of today’s top strength athletes, years after he retired from competition, he still draws attention like a magnet. As one guy told me, “Kaz always has been and always will be the man.” Recently I asked Bill what he thought was the numberone mistake that people made in their training. After reflecting on the question for a few moments, he said, “Lifting for others.” He went on to explain that “people have to lift for themselves, not to impress somebody or to beat someone in the gym or wherever.” Research psychologists who study motivation in sports have found that you can divide athletes along the lines of whether their goals focus on external things like winning or on internal things like mastery. Athletes in the first group measure their satisfaction in terms of such signs of success as win-loss records, medals and prize money. Athletes in the second group measure their satisfaction internally, in terms of progress and task mastery. The Kaz advises adopting the second perspective, but what does the psychological research have to say? For starters, focusing on the process of the sport rather than the result appears to have a strong influence on staying power. That’s because Neveux \ Model: Gus Malliarodakis

IRONMIND

Mind

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Body focusing on the task itself tends to make the sport more enjoyable and the training itself rewarding, rather than something that has to be endured to reach some other goal. The upshot is that athletes with a task orientation tend to have a longterm, often lifelong, relationship with their sport, while those who focus on externals tend to move on to something else as soon as they quit winning. It’s been estimated that the attrition rate across sports tends to run at about 90 percent for kids as they go from their early teens to their late teens. If you’ve been training for a while, you know how people come and go in your gym. Since hard, consistent training is the single most important determinant of your progress, you should recognize anything that has even the most remote influence on your staying power in the gym as a vital training tool. When your psychological perspective has such a major impact on whether you even roll into the gym or not, it shouldn’t take a rocket scientist to figure out which orientation will put you on track for the long haul. The internal focus makes the whole activity much more enjoyable because it focuses on the process of what you’re doing, not on the result. Thus, for example, if you were doing high-skill lifts like squat snatches, the internal focus would have you revel in the movement itself, whether you were lifting an empty bar or a world-record poundage. An external focus would emphasize how much you were lifting—anything less than the world record would ultimately be seen as not just too little but as a sign of failure. If you were a bodybuilder, an internal perspective would be to take pleasure in each rep as a vehicle for stimulating progress, while an external focus would be to see each rep as a toll that had to be paid if you were going to beat so-and-so at the next contest. Remember, the internal focus views each workout as rewarding in itself, not as something that must be endured. That might not sound like much, but imagine the growing power of a technique that makes training something you look forward to, rather than a dreaded means to a desired end. Approach your workouts with this attitude, and cultivate enjoying the process of training. Coaches, parents, friends and other significant people can have a powerful influence on whether an athlete adopts an external or an internal orientation. It doesn’t have to get as extreme as a parent shouting, “Do you want that Coke contract or not?” vs. “That was a great run, wasn’t it?” For example, if mistakes are evaluated harshly and the stars get all the attention, athletes tend to develop an external focus. Another common element in an external orientation is pitting one athlete against anoth-

er (“Joe’s waiting to take your place if you miss that lift”). If effort and execution are stressed and all athletes are recognized as valuable, then an internal orientation will be encouraged. In that approach, the emphasis is on skill development, personal progress and enjoyment of the process. Finally, don’t think that going for the process rather than the prize means you have a lackadaisical attitude about your workouts, expecting little from yourself and embracing mediocrity. In fact, you still need to set goals, strive for improvement at each turn, aspire to and revel in setting P.R.s and in every other way attempt to constantly outshine yesterday’s performances. The difference is that if you miss a record attempt or have a down day—as you most certainly will—it’s not the end of your world but just another blip on the radar screen. The unvarnished truth is that almost nobody has the genetic package of Bill Kazmaier or another star of similar caliber. You might train your guts out and still look like last week’s road kill next to Bill, but if you listen to what he says, you realize that you stand on common ground when it comes to the great secret of successful training: The key to hitting your outer limits depends on adopting an inner vision. —Randall Strossen, Ph.D. Editor’s note: 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.

Quotable Quotes

Bodybuilding isn’t about being better than others; it’s about being the best you can be. —Steve Holman www.X-Rep.com www.ironmanmagazine.com \ FEBRUARY 2006 321

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MIND/BODY

Perspective

Rev Up to Rep Out

“P

anything other than annoy those in the immediate area? In a study of 12 men and eight women, experimenters examined the effects of psyching techniques used before subjects performed five reps of bench presses on a special machine.1 “Psyching up” was defined as any technique the lifter wanted to use to mentally focus on the coming lift. To make it interesting, two other distraction techniques were used in addition to a psych-up. In the attention-placebo control portion, researchers asked the subjects what their heartbeat was and then measured it. The subjects were thereupon told that they’d accurately guessed their heartbeat levels. This was meant to divert attention from the forthcoming exercise. The psych-up technique proved superior to the other distraction methods in leading to increased force production. Previous research shows that psyching up before exercise resulted in an average 12 percent increase in strength. In this study the strength increase averaged 11.8 percent. The female subjects experienced greater effects from using the psych-up than the men: 17.8 percent over the distraction techniques, compared to 8.3 percent for the men. Why the gender-based difference occurred wasn’t clear. Most of the subjects in the study had at least one year of training experience. The authors think that more research is needed to see whether psyching up may prove equally effective in more advanced or elite athletes. Judging from what such athletes routinely do during training or competing, however, it’s clear that they use psyching-up techniques to their advantage. –—Jerry Brainum Neveux \ Model: Darrell Terrell

syching up” refers to mental preparation done just prior to performing a heavy lift. It could be visualization, in which you see yourself successfully completing the lift—which then becomes a self-fulfilling prophecy. Arnold Schwarzenegger frequently mentioned he envisioned his biceps as mountain peaks just before doing a set of biceps curls. Another technique is self-arousal (which isn’t anything sexual), or whipping yourself into a controlled frenzy before the lift. You see that with a lot of weightlifters and powerlifters, who scream and engage in other theatrics to psych themselves up. The question is, Does psyching up before a lift actually do

Does psyching up increase strength?

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Tod, D.A., et al. (2005). “Psyching up” enhances force production during the bench press exercise. J Strength Cond Res. 19:599-603.

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4) 10-Week Size Surge by IRON MAN Publishing 5) The Precontest Bible by Larry Pepe DVDs/Videos: 1) “Jay Cutler’s Ripped to Shreds” 2) “Sizzlefest: IM’s Hottest of the Hottest” 3) “IRON MAN’s Bodybuilding Beauties”

Take X Reps and your physique to the next level.

4) “Ronnie Cole-

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www.ironmanmagazine.com \ FEBRUARY 2006 323

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Gallery of Ironmen

John Vigna

MIND/BODY Bodybuilding Italian style

324 FEBRUARY 2006 \ www.ironmanmagazine.com

Photo courtesy of the David Chapman collection

ollowing World War II, American culture penetrated the countries that had suffered under fascist rule. One of those nations was Italy, and just as American films, literature and music permeated the land of the Caesars, so too did American bodybuilding techniques. Among the first men to take those ideas and put them into a format that could be used by his fellow countrymen was Giovanni Vignarelli, but it was as “John Vigna” that he achieved fame. In 1954 he published Muscoli e bellezza (Muscles and Beauty), the first book of bodybuilding exercises in the Italian language; it was subtitled Italian-American Treatise on Advanced Physical Culture.” Prior to that, authors had written books on gymnastic exercises, but Vigna’s was the first to address the issue of musclebuilding for appearance as opposed to general health and strength. Vigna confesses in the introduction to his book that he was ashamed of his body when he was 16; he was tall and skinny and longed to improve his physique. Eventually he took up rugby and became a member of Italy’s national team, but still he didn’t put on the kind of muscular bulk that he wanted. Postwar Italy was a place of great change and experimentation. Much of the country had been bombed and devastated by the war; food was often scarce or of poor quality. One thing it had plenty of were American GIs, and those healthy and well-fed specimens of American manhood had a tremendous impact on both Italy in general and young Giovanni in particular. Even more important were the photos of foreign bodybuilders (especially American) that began to appear in Italy. The first great international competition occurred in 1950 in London, the Mr. Universe, and it was won by Steve Reeves. Pictures of the victor soon

flooded the sporting newspapers of Europe, and it didn’t take long for the young Italian to figure out that the secret to such a physique was training with weights. Soon he’d transformed his body, and he began to help others to do the same. He changed his name to the more American-sounding John Vigna and opened a gym in his native Turin. Magazines from the U.S. became available in Italy, and Vigna refined his workout methods even more. Through trial and error, Vigna finally settled on what he called his Perfect Series of exercises, involving simple calisthenics and weight training. The athlete’s first book acknowledged his debt to North America: “Above all, I felt the advice of the American athletes helped me enormously to make my physique (as well as those of my students) more harmonious.” It wasn’t until 1959 that Cultura Fisica, the first Italian bodybuilding magazine appeared, but by then Vigna and others had done their work, and athletes from all over the country were ready to compare themselves to bodybuilders from all over the world. —David Chapman

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Biology

MIND/BODY

Attraction Reaction

Neveux \ Model: Timea Majorova

t’s no secret that a lot of men lust for women who have hourglass figures. You know, the large-breasted, small-waisted types who usually have names like Barbie. Why? It appears that nature may have a hand in that reaction because those attributes signal the highest reproductive potential. In other words, it’s biology In one study women who had narrow waists and large breasts had an average of 26 percent higher levels of 17-b-estradiol, the female reproductive hormone. A woman’s waist-tohip ratio also has a strong correlation to her levels of progesterone, another female hormone. Becky Holman www.X-treme-

Body Building

Give Your Bones a Lift

326 FEBRUARY 2006 \ www.ironmanmagazine.com

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Neveux \ Model: Eric Domer

he next time someone tells you that walking wards off osteoporosis, shake your head. Explain that it takes strength-training exercises to accomplish that because the bones respond to the increased resistance placed on the muscles during strength training by becoming more resilient. In other words, you have to lift for stronger bones. Mild aerobic activity won’t do it. —Becky Holman www.X-tremeLean.com

IRON MAN MAGAZINE PROUDLY PRESENTS:

DAN DECKER Photography by Bill Comstock To see more great photos of upcoming physique stars, visit

www.GraphicMuscle.com

328 FEBRUARY 2006 \ www.ironmanmagazine.com

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GM Star Stats Weight: 215 Height: 5’11” Age: 32 Factoid: Dan started training with weights in his parents’ basement in Indiana when he was in 10th grade. He won the Muscle Beach bodybuilding contest on July 4, 2005, in Venice, California. www.ironmanmagazine.com \ FEBRUARY 2006 329

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Jerry Brainum’s

Bodybuilding Pharmacology

Growth Hormone and the Fat-Burning Zone Although many scientists suggest that growth hormone has little or no anabolic effect on those not deficient in it, nearly all agree that it does have potent effects on fat use and levels in the body. GH helps maintain lean tissue at the expense of bodyfat. In essence, using it drives the body to preserve protein stores in muscle, along with glycogen stored in liver and muscle, and use stored fat for energy purposes. Most studies of GH have examined its body composition effects during resting conditions. They always show a remarkable increase in the use of fat after GH administration. But what about during exercise? A recent study examined the use of GH prior to exercise in seven well-trained young men, average age 25.1 The men were injected with 7.5 units of GH four hours before engaging in a two-hour stationary cycling bout. Other subjects received a placebo. The four-hour time span was chosen because prior studies show that it takes about four hours for injectable versions of GH to peak in the blood. Two hours after receiving the injection, all subjects ate a meal that reflected 30 percent of their total daily activity energy requirement, calculated based on the researchers’ observations and measurements during three days of activity. The meal contained 59 percent carbs, 21 percent fat and 19 percent protein. Injecting GH led to a 60-fold increase in plasma GH

levels at rest and during exercise. At rest that resulted in an 8 percent increase in blood glycerol levels, an indication of fat release in the body. The level of glycerol released during exercise after GH, however, was far more pronounced: 716 percent over baseline, or resting, levels. Those in the placebo group showed a 328 percent increase in glycerol during exercise, demonstrating that this group was also releasing fat during the exercise. That wasn’t unexpected, since the exercise was designed to promote the highest release of fat. Still, the GH group experienced more than twice the level of fat release. The study’s most interesting finding was that although the GH group released more fat during exercise, the amount of fat oxidation, or burning, during exercise wasn’t significantly different between the two groups. The GH group showed an increase in fatty acids in the blood that would normally be removed by insulin after a meal containing carbs was eaten—but the injected GH was potent enough to overcome the effect. So why didn’t GH increase fat burning during the exercise session? Eating two hours before the workout likely played a role. If the body has a sufficient supply of carbohydrate available, as it did in this case, it uses the carbs as fuel before using fat. That implies that it’s best to work out on an empty stomach. The same is true for GH-releasing supplements. Since many of them are based on amino acids, eating protein too close to taking the supplement would also negate the effect of GH release. The next study should feature GH administered on an empty stomach prior to exercise. Also, be aware that fat mobilization isn’t the same as oxidation, or burning. Many supplements that lead to fat mobilization, or release from fat cells, don’t lead to actual fat oxidation unless you do something to actively oxidize the fat, such as aerobic exercise. Otherwise the fat is simply redeposited in cells. Thus, if you use a supplement in the hopes of increasing fat burning, you’d be wise to use it before exercise.

Who Uses What and Why

In a recent study a group of subjects who got growth hormone injections showed more than twice the level of fat release than a placebo group. 330 FEBRUARY 2006 \ www.ironmanmagazine.com

A group of pharmacists, noting that previous surveys of anabolic steroid and other drug use among bodybuilders and athletes were out of date, decided to use the Internet to conduct an updated survey. They recently published the results.2 The authors placed links to their survey on various Web sites and bulletin boards related to health, fitness and bodybuilding. They received 207 detailed replies, which, judging by the responses, appear to offer a truthful assessment of current anabolic drug use. The average respondent to the survey was 27 years old and had been training for 8 1/2 years, spending an average 7.4 hours a week in the gym. Nineteen were competitive bodybuilders, 16 were competitive weightlifters, 174 were noncompetitive bodybuilders, and 37 others were athletes in various sports or firefighters. Most said they obtained their drug information from the Internet, which wasn’t surprising considering that the survey itself was Internet-based. Others got their info from books and magazines. Few

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received any guidance from any medical professional. The respondents, who were all anonymous, reported using an average of 3.1 drugs, with cycles ranging from five to 10 weeks. The doses used were five to 29 times greater than any physician would prescribe. The most popular drugs were two injectables: Deca-Durabolin and Sustanon, and half the respondents used both of them. Another 25 percent used testosterone propionate, Winstrol and Equipoise. Other drugs used in cycles included Clomid, Arimidex, clenbuterol, Cytomel, human growth hormone, insulin, Nolvadex, HCG, metformin and finesteride. More than two-thirds also took dietary supplements, such as creatine, with one-third using glutamine and protein supplements. Concerning adverse effects from the drug use, onethird reported acne, 10 percent water retention, 8 percent testicular atrophy (shrunken testicles), 7 percent gynecomastia, 5 percent oily skin, 4 percent hair loss, 4 percent increased blood pressure, 2 percent increased appetite, 2 percent joint pain and 2 percent abnormal lipid levels. When questioned about whether drug use affected mood states, 54 percent responded yes. Psychological side effects such as increased aggression and irritability occurred in 11 percent. Other mental effects reported included increased mood, increased sex drive, mood swings, decreased mood, insomnia and decreased libido. The last-named effect most often occurred when respondents were getting off the drugs. Another 33 percent reported symptoms related to withdrawal effects indicative of drug dependence. The authors did cite limitations to their survey. Only those with access to a computer would participate, since it was entirely a Web-based survey. Those not likely to participate included ultrahigh-dose users, those whose livelihood depends on athletic performance, users at risk for legal problems and paranoid users who thought they might be traceable despite the anonymous nature of the survey. The survey shows that most bodybuilders still don’t heed the steroid-related health warnings. That’s likely the result of most medical doctors’ lack of knowledge about anabolic drugs coupled with their refusal to respond to questions about the effects of the drugs—other than the usual platitudes about how dangerous they are. Yet the apparent lack of massive numbers of fatalities related to steroid use convinces many potential users that the risks are probably exaggerated. The drug use reported in the survey reveals that current users have knowledge of the drugs’ effects. That’s reflected in the choice of aromatase-inhibiting drugs, such as Arim-

The most popular anabolic drugs, according to a recent survey, are two injectables: Deca-Durabolin and Sustanon. idex, to counter the estrogen-increasing effects of various androgens, such as testosterone. Yet the list of side effects suggests that not everybody realizes the impact steroid use can have on the human body. The survey found some level of health concern, in that injectables were favored over oral anabolic drugs, which are known to be more immediately toxic. The other drugs used to counter effects of orals are also indicative of longterm health concerns. Nick Evans, M.D., an orthopedic surgeon and occasional IRON MAN contributor, conducted another Internet-based survey of drug use and got similar results. His survey, reported at the 2005 meeting of the American College of Sports Medicine, featured 500 responses. Of those, 78.4 percent were noncompetitive bodybuilders. Nearly 60 percent said they used at least 1,000 milligrams of testosterone a week, and 99 percent administer the drugs themselves. Another 13 percent used unsafe practices, such as reusing needles, sharing needles (ever heard of HIV or hepatitis C?) and sharing multidose vials. About 25 percent also used growth hormone and insulin. Some 99 percent reported some type of side effect from their drug usage. The major problem with self-administering anabolic drugs is that you can’t monitor what’s going on inside your body. You may look big and healthy on the outside, but something serious could be happening inside. Another concern, which I’ve repeatedly pointed out in this column, is individual reactions to various drugs. Some people may make serious gains, while others may be the unlucky ones who have heart attacks or develop cancer. That again calls for some type of close medical monitoring. Even if a health professional frowns on anabolic drug use, the person using such drugs should undergo regular medical testing to ensure that some untoward side effect isn’t occurring. Even the many Internet drug gurus who provide often dubious drug regimens agree on the importance of medical monitoring of anabolic drug use.

References 1

Hansen, M., et al. (2005). No effect of growth hormone administration on substrate oxidation during exercise in young, lean men. J Physiol. 567:1035-45. 2 Perry, P.J., et al. (2005). Anabolic steroid use in weightlifters and bodybuilders: An Internet survey of drug utilization. Clin J Sports Med. 15:326-30. IM www.ironmanmagazine.com \ FEBRUARY 2006 331

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Readers Write Big Bodybuilding Babes where most [competitors] are white girls. That eliminates Kim Harris and Lesa Lewis, who are the best. Instead of skinny white models, a bodybuilding magazine should display the likes of Kim and Lesa—centerfolds and 20 pages of them. Publishing companies put out calendars of women golfers and tennis players. Why not a calendar of Kim and Lesa—lingerie, bikinis, whatever—and plenty of back views flexing? no name provided Tampa, FL

Discovery Channels I subscribe to [a few other muscle magazines], and all I find is the promotion of products. That’s not what I’m looking for. Today I bought IRON MAN, and there’s enough information in it to keep me busy for a month, until the next issue comes out. It’s excellent, the kind of magazine I’ve been looking for. Thank you. David Rodriguez via Internet

Neveux

Hardcore Cover

What is this 20 percent-less-muscle rule for women bodybuilders? Is this another feeble attempt to delay the development of the sport? For the past five years contest coverage depicts the same competitors in all the major contests, only the final placings are shuffled to make it seem as if the sport is evolving in the more muscular direction. By this time I thought we’d see athletes like Andrulla Blanchette, Colette Nelson, Maria Calo and others featured in the pages of IM. The longer you suppress and restrain the progression of the sport, the less popular appeal it will have. You need to let women’s bodybuilding become women’s bodybuilding and not let it regress into a woman’s beauty contest. By the way, whatever happened to all the televised contests that used to air on ESPN? They just totally disappeared. Rich Poonarian Oradell, NJ Editor’s note: In a way, you may have answered your own question with that last statement. The powers that be in the sport have decided to try and give women’s bodybuilding broader appeal by reducing the mass requirement. Will it work? Time will tell. All we can say is, Where are Cory Everson and Carla Dunlap in contest shape when you need them?

Racist and Boring The reason most of us have lost interest in women’s bodybuilding is because it has become racist. Because black women dominate, [coverage] went to fitness and figure, 336 FEBRUARY 2006 \ www.ironmanmagazine.com

IRON MAN is the best magazine out there, but usually the cover is boring, with a smiling couple. I was elated when I got my December ’05 issue, and there was my favorite bodybuilder, Jay Cutler, in a gritty hardcore blackand-white training shot. That’s what IM is all about! Also, the feature on his training was excellent. I read it three times and have adopted many of his techniques for my own workout. Simon Baron via Internet

Info and Inspiration Thanks for all the information in IRON MAN and [related publications]. I just started Phase 4 from the Train, Eat, Grow book and have never had better gains. I look bigger and feel better. And the X-Rep stuff is great too. Steve Holman and Jonathan Lawson are inspiring, and I want to thank them for weeding out all the crap. I’ve been training for more than 18 years, and [Steve and Jonathan’s insights and information] have made it fun for me again! J. Turnbo via Internet Editor’s note: For more on X-Rep training and Steve and Jonathan’s latest ripping-phase photos, visit www .X-Rep.com or www.BeyondX-Rep.com. Vol. 65, No. 2: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Publishing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at additional mailing offices. POSTMASTER: Send address changes to IRON MAN, 1701 Ives Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take effect. Subscription rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mexico and other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders must be in U.S. dollars. Send subscriptions to IRON MAN, 1701 Ives Ave., Oxnard, CA 93033. Or call 1-800-570-4766. Copyright © 2006. All rights reserved. No part of this magazine may be reproduced in any manner without written permission from the publisher. Printed in the USA.

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