Professional Documents
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MUSCLE
SCIENCE
ROUNDUP
NEW RESEARCH
Get More Growth Reps
at Every Workout!
MUSCLE!
X-Files Discovery
Page 164
JANUARY 2007
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•X Reps Meet Power/Rep Range/Shock
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•Doctor’s Orders: One Workout a Week
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WHEREVER YOU TRAIN™
Available at Home-gym.com
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FEATURES
FEATURES
60 TRAIN, EAT, GROW 87
More details on how the TEG men have merged Power/
Rep Range/Shock with X Reps and 3D Positions of Flex-
ion. Strength is soaring—would you believe 90-pound
incline flyes?
96 A BODYBUILDER IS BORN 18
Ron Harris teaches his young protégé that going back to
basics—like regular deadlifts—can pack on some serious
size fast.
MUSCLE
SCIENCE
136 GROWING STEADY ROUNDUP
NEW RESEARCH
Get More Growth Reps
at Every Workout!
MUSCLE!
X-Files Discovery
winner at the ’06 NPC USA. (This is Page 164
JANUARY 2007
www.IronManMagazine.com
•X Reps Meet Power/Rep Range/Shock
Please display until 1/4/07
•Doctor’s Orders: One Workout a Week
Growing
154 HEAVY DUTY
C1_JAN2007_03EM.indd 1 10/26/06 6:01:57 PM
164 X-FILES
It’s a size-building revelation—one of the missing links
to more mass. It could be one of the big reasons Casey
Viator gained 60 pounds of muscle in four weeks back in
1973. A scientific study says so.
40 SMART TRAINING
Coach Charles Poliquin explores building more muscle
and strength in record time.
46 EAT TO GROW
Protein and anabolic acceleration, anti-estrogen strate-
gies and pumping up with preworkout arginine.
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In his most recent training DVD, “On the Road,” movement. It’s not enough to do incline presses at
Ronnie Coleman explains how he chooses a pressing every workout if you always do them later, after you’re
movement to start off his chest workouts: fatigued from flat and perhaps also decline pressing.
“For the most part, I like to switch it back and forth. Ronnie’s chest is full and thick from top to bottom,
Last workout, if I started with an incline, next time I’ll which is why few men on this planet can stand next
just start with a flat. I switch between incline, flat— to him in a side-chest pose. Most human beings will
sometimes I start with a decline. So it all depends on never be able to build such an incredibly massive
what I did in the last workout.” set of pecs as Ronnie’s, but we can all build chests
The once and perhaps future Mr. Olympia makes that are proportionate if we follow his lead and initi-
a lot of sense. Most guys always start with flat-bench ate every second or third chest session with incline
presses—usually with a barbell. Over time that leads presses. If your pecs are already bottom-heavy, I’ll go
to overdeveloped middle and lower pecs and weak, one step further and suggest doing inclines first all the
shallow upper pecs. It’s a droopy, saggy, unattractive time in order to correct the imbalance.
look, and you can easily avoid it if you use inclines in —Ron Harris
every second or third workout as your first pressing
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you’ve read at least a few times that
straight bars can be disastrous for
your wrists and elbows. One man
who truly believes that is Masters
Seated Row
Push Ups Handle
Dip Belt
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The intensity set is filmed in black and white, which adds
to the hardcore atmosphere, as do the rock music and the
GRIP-FREE CUFFS
Fact: A static grip can limit muscle action and growth.
On many exercises it’s your grip that severely reduces your
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years to hot spots near Iran, Iraq, Egypt and Jordan.
“As an engineer I was on call 24 hours a day,” he says.
There were weights onboard, but Ingram rarely had a
chance to use them. “On some missions I’d have just
three hours out of a 24-hour day when I didn’t have to
be on duty. It was either train or sleep, and we all have
to sleep sometime. I had an important job to do for the
safety of my shipmates and my country, so that took
priority for a few years.”
Leo’s diet also suffered, and he was forced to watch
as his rock-hard muscles were buried under a smooth
layer of fat. It all turned around in 2004, when he was
assigned to a shore duty in Hawaii and was once again
able to resume training and eating like a champion body-
builder. As you can see from the accompanying photos,
he not only recaptured his winning form from the ’90s;
he surpassed it. Having won the overall at the ’06 North
American Championships, he’s now a looming threat to
other IFBB pros.
Let his story serve as inspiration when you find yourself
unable to train and eat the way you want to for extended
periods. Don’t worry about what you lose or what you
look like compared to your old self. The day will come
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when you’ll get back on track, get it all back and then
start reaching for new heights. —Ron Harris
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GROW
Nutrition With a Get-Big Mission
effects, they apparently didn’t offset
muscle protein breakdown. Although
it was not discussed in the study,
that’s not surprising. Whey and soy
are considered fast-acting protein
These newly
published studies
confirm what
bodybuilders
sources—they’re digested and ab-
sorbed rapidly. That rapid uptake have known for a
favors increased muscle protein long time.
synthesis but has little or no
effect on muscle breakdown, or
catabolism. A longer-acting pro-
tein, such as the casein found
in milk, does have a significant
level of anticatabolic effect in
muscle because it takes longer
to digest, gradually releasing
amino acids.
Another new study examined the
effects of whey protein supplements
on body composition, strength, endur-
ance and anaerobic capacity during
10 weeks of weight training.2 Thirty-six
trained men were placed into three
discrete supplement groups:
1) 48 grams of carbohydrate placebo
2) 40 grams of whey protein and
eight grams of casein
3) 40 grams of whey protein, three
grams of branched-chain amino acids
and five grams of glutamine
While several studies have shown
the benefits of taking whey protein for
bodybuilders, none has looked at the
Neveux \ Model: Daniel Decker
Dark chocolate
improves blood ves-
sels. Researchers
at the University of
California, Davis, gave
16 healthy men cocoa
drinks, one with 174
milligrams of epicat-
echins from chocolate
and one with only 7 milli-
grams. The 174-milligram
group had 129 percent
better blood vessel function
after they drank the cocoa.
Water quenches
your thirst, but it’s also
a metabolic booster.
WARRIOR NUTRITION AND EXERCISE German researchers
found that drinking two
Anti-Estrogen Strategies
eight-ounce glasses of
cold water can increase
metabolic rate by 30
Questions and answers from The Anti-Estrogen Diet book percent for 90 minutes.
Plastic water
Q: My problem is stubborn belly fat. I’ve tried virtually every fat- bottles can become
loss product with no results. What makes EstroX different? a health risk—if you
put them in the dish-
A: Most fat-loss products today don’t even address the problem of excessive
washer. The high heat
estrogen, nor do they offer any solution for stubborn fat. EstroX was designed to
can damage the plastic
specifically address estrogen-related disorders, including stubborn fat. Its ingredients and cause chemicals to
have demonstrated the capacity to exert anti-estrogenic effects. That helps create a leach into the water when you refill.
metabolic environment that favors the breakdown of fat tissues, It’s fine to reuse water bottles, but
including areas that generally resist fat burning. wash them by hand, not in
Q: Can I take estrogen inhibitors like EstroX with the dishwasher.
other supplements? Pork is more
A: EstroX can be safely taken with other supplements. healthful to eat
Its ingredients are derived from botanical sources that have than you think.
It’s now 16
proven to be both safe and beneficial in helping treat ail-
percent leaner
ments.
and has almost
EstroX does not adversely interfere with vitamins, minerals 30 percent less
or antioxidants. In fact, we highly recommend taking EstroX saturated fat than
with a multivitamin supplement to maximize its benefits. it did about a de-
Note: EstroX is available from www.Home-Gym.com. cade ago. The USDA
—Ori Hofmekler found that a three-
ounce serving of pork
tenderloin has less fat than
Editor’s note: Ori Hofmekler is the author of the skinless chicken breast. Now, that’s
books The Warrior Diet and Maximum Muscle & Minimum impressive!
Fish relieves depression. A study
Fat, published by Dragon Door Publications (www.drag-
published in The Lancet found that
ondoor.com). For more information or for a consultation, those who eat fish more than twice a
contact him at ori@warriordiet.com, www.warriordiet.com week are less likely to be depressed
or by phone at (866) WAR-DIET. than those who don’t.
—Becky Holman
www.X-tremeLean.com
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MINERALS
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Winter Mass
percharge it with various techniques, including X Reps and
multirep rest/pauses. We also update the POF phase with
new techniques and info. Either version—the classic pro-
gram or the supercharged version—is an ideal winter mass-
Mutations
building regimen, whatever your bodybuilding experience.
I’ve got more than 30 years of training under my belt, and
I plan to use that 10-week program this winter for a power
and mass surge. You can learn more about how Jonathan
and I are training at our blog, which you can get to by visit-
Q: I consider myself an advanced bodybuilder, ing www.X-Rep.com.
but I was intrigued by Jonathan Lawson’s 20-pound-
muscle gain in 10 weeks, which you discuss in your
latest e-book [3D Muscle Building]. I want to try
the program, but the first five-week phase, working
out only three days a week, seems too basic. Do you
think it will work for me, considering I’m about 220
pounds and under 10 percent bodyfat? I’ve been
training for about 10 years.
A: At our expo two years ago an advanced competitive
bodybuilder came up to me, shook my hand and said he
wanted to thank me for the 10-week program Jonathan
used because it had helped him pack on pounds of muscle
two winters in a row. He told me that he gained almost 15
pounds of muscle the first time he tried it and about eight
pounds the second time. Remember, he was a very large,
advanced bodybuilder.
I think it does any bodybuilder good to go back to basics
once in a while, and the first phase of that 10-week pro-
gram, which we outline, analyze and update in the e-book,
is ideal for that. The second five-week phase is an every-
other-day 3D POF program that provides more extensive
full-range work for each muscle, which means it effectively A new study says timing your creatine intake can
builds on the first phase. We provide the classic 10-week significantly improve your size and strength gains.
What about loading? Once your A: There are a few things you can try
creatine stores are full, taking in more before you ditch stretch-position work
creatine will only cause extra creatine to for your tri’s. First, get rid of the EZ-curl
be excreted. If you take five grams a day, bar and try using dumbbells with your
without loading, your creatine stores will palms facing each other. Drive them up
be maxed out in about 20 days, even if simultaneously, but stop short of lock-
you’re training hard. Loading 20 grams out on every rep. According to MRI stud-
for five days in a row will probably fill ies, that hand position activates more
your stores faster, but a lot of it will be wasted—like over- of the triceps’ three heads—using a bar neglects the long
filling your mug every time you go to the keg at a party head somewhat.
(reckless beer spillage is not looked upon kindly by hosts If the dumbbell version still causes elbow pain, try cable
who shell out the bucks for booze, and the same should extensions done in a forward-lunge position. Because the
be true of you who dole out hard-earned cash for supple- angle of pull is up and back rather than straight back, as in
ments). overhead extensions done with free weights, you’ll get less
What do I use? Preworkout I like to swallow creatine elbow strain but still achieve plenty of stretch overload on
capsules, so lately I’ve been taking two capsules of a your triceps.
pH-balanced creatine like Kre-Alkalyn EFX or Sci-Fit’s
Kreation, which also has some caffeine and amino acids. The sharp black POF T-shirt with the original
Postworkout I use Muscle-Link’s CreaSol—also a pH-bal- classic logo emblazoned in gold can give you that
anced creatine—for maximum absorption. I put one muscular look you’re after (sorry, large size only). See
scoop, five grams, in my RecoverX postworkout drink. page 219 for details.
That’s the X Stack Jonathan and I recommend for optimiz-
ing the anabolic window. Editor’s note: Steve
Holman is the author many
Q: I am in total agreement with you when it bodybuilding best-sellers,
comes to using stretch-position exercises. I read including Train, Eat, Grow:
in your Beyond X-Rep Muscle Building e-book The Positions-of-Flexion
about the animal study that produced a 300 percent Muscle-Training Manual (see
mass increase after a month of stretch overload. page 78). For information
I built 10 pounds of extra muscle in about four on the POF videos and Size
months after I started using stretch exercises, so Surge programs, see the ad
I’m a believer. One muscle group I’m having trouble section beginning on pages
with is triceps. My elbows hurt when I do overhead 225 and 186. Also visit www.
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T
as the weights keep moving up and product, as you may have seen on
character from “Every- up. (And, no, we haven’t been mak- our training and supplement blogs
body Loves Raymond,” ing trips to Mexico.) at X-Rep.com. When you try it,
So is it really the program, or is it keep in mind that it’s a cumulative
“Holy crap!” The strength something else we’ve been doing? power effect, building over two to
increases we’ve achieved We’ve always said that small details three weeks until strength takes off!
on our latest program after can add up to big results; however, You’ll find details of how we use it
only six weeks are incred- we believe that our new program is on our supplement blog.)
ible—more than we’ve ever a big part of the equation because of
experienced on any routine its rep-range variety—one week out 2) Our new split, which has us
we can remember. How about of every three has us training in the training each bodypart only once a
lower, power rep range, which we week. We’ve experimented before
90-pound incline flyes, 75- haven’t done in a long while. Never- with seven-days-between-body-
pound seated laterals, 400- theless, we believe that there’s more part-hits regimens and noted that
pound shrugs, 400-pound to our results than that; in fact, there while we got stronger, our size
hack squats and 1,000-pound are three things: gains were sporadic. (That may be
leg presses? the nature of the size-to-strength
1) Red Dragon, which is a beta- adaptation, as we’ll explain.)
We’re not throwing around those alanine supplement that loads
numbers to brag—in fact, we don’t the muscles with carnosine, an 3) Power/Rep Range/Shock, the
care much about strength because intramuscular buffer that allows program we’re currently using,
it’s not our primary goal. We are you to push further into the pain which provides variation within
Model: Jay Cutler
merely reporting our experience so zone on every set, enabling you to its three-week cycles. It was de-
far—that our newfound power is still get more growth reps and X Reps. veloped by Eric Broser, and we
shocking us at almost every workout, (We’re very impressed with this infused it with X Reps and 3D Posi-
tions of Flexion.
Week 2: Rep Range some pump thanks to the higher rep result in size gains. And we know
For the first exercise pick a weight range. For example, for upper pecs that low reps, like the four to six
that allows you to get seven to nine we do Smith-machine incline press- we do during Power week, primar-
reps. For the second exercise it’s 10 es (midrange), incline flyes (stretch) ily build strength. So the question
to 12 reps. On the third move the rep and high cable flyes (contracted). becomes, Will this program build
range up to the high end of fast- muscle size, or is it a strength-only
twitch recruitment—13 to 15 reps. Week 3: Shock protocol?
That works exceptionally well with This week is for putting your If we were doing low reps ex-
3D POF: We use a big, midrange- muscles through the meat grinder clusively, we’d be somewhat con-
position exercise as our first move- with supersets, drop sets and so on. cerned. Because we’re getting so
ment, a stretch-position exercise as Reps for most muscles stay in the much variation, however, we be-
our second and then a contracted- eight-to-10 range, but extended-set lieve we’re hitting all the necessary
position movement to finish off techniques are a must. size-building facets—we’re just not
the muscle group with continuous Now, we’ve said many times that training those other components as
tension, occlusion and an awe- strength increases don’t necessarily frequently as we’re used to. In most
(continued on page 68)
(continued from page 64) of our other we add X Reps to one set of each
programs we do extended-set exercise every week, increasing lactic Supercompensation
work—drop sets, for example—at acid, which studies show increases for Super Size
every workout. Now every week is anabolic hormone release. They also
different—and we only use drop sets give us a bit more tension time: Low- We said last month that we think
and supersets during Shock week. rep sets, while still power oriented, of the low-rep week as an intensity
The other two weeks are all straight move closer to the size-building time downshift that results in critical
sets. under tension with the addition of X supercompensation. Heavy-weight,
To make up for that somewhat, Reps. low-rep sets cause the nervous
system to balk before a lot of mus- system crap-out prevents complete machines, always said that strength
cular fatigue occurs. So keeping the muscle fiber activation—when the occurs first. Here’s an interesting
volume relatively low during Power high-threshold motor units begin quote from his Nautilus Bulletin
week means we’re not overstressing to kick in, the nervous system balks, #1, published in the late ’60s, that
our systemic reserves, even with a forcing the set to end early. All of clarifies our point:
few X Reps here and there. that means the Power-week work- “When the actual progress
We can tell that the Power-week outs are less stressful and muscle of an individual trainee is care-
workouts aren’t as stressful because supercompensation can more easily fully charted over a period of a few
we don’t feel drained after we per- occur. That should translate into size months, several rather surpris-
form them, although we do feel a increases—eventually. ing results will become immedi-
deep muscle ache, probably due ately apparent; for example, while
to our having hit some power fi- strength levels will increase in a
bers that aren’t used to getting into
Size Follows series of gentle curves, increases
the action. Doesn’t that mean the Strength—Sometimes in size of the involved bodyparts—
muscles are getting more stress than and thus apparent increases in
usual? No, because the endurance We say size should come “eventu- muscular mass—will result in a
components of the 2A fast-twitch fi- ally” because it appears that size stair-step pattern.”
bers aren’t getting much stress. Also, follows strength, at least sometimes. What Jones is saying is that
the aforementioned early nervous Arthur Jones, the creator of Nautilus strength increases are usually fairly
Shock-Week Tactics
Back to Arthur Jones. In Nautilus
Bulletin #2 he says, “You cannot
increase your strength by mere
repetition of things that are already
easy—and to get much in the way of
muscular growth stimulation, you
must constantly attempt the mo-
mentarily impossible. Below a cer-
tain intensity of effort, no amount of
exercise will produce growth stimu-
lation.”
That’s what the Shock week of
P/RR/S training is all about—crank-
ing up the intensity. What’s interest-
ing is that the Shock week gets more
shocking for our muscles on every
three-week cycle because we’re
using more weight on most exer-
cises. In theory, that should produce
some great size increases.
What shock tactics are we talking
about? If you glance at the program
on page 68, you’ll recognize many of
them. Let’s discuss.
Naturally Huge
High-Low
a good contraction when your arms are close to your torso.
That will focus the stress on your lower lats.
By developing that area of your back, along with the
upper and middle lats, you’ll display complete develop-
ment even if your lats are attached high, and the judges
Naturally Huge
Balik
I stick with carbohy-
drates that are high in
and legs and arms on Tuesday and Friday. That program fiber—they don’t stimulate a large release of insulin. Oat-
would have you training each bodypart twice per week. meal, sweet potatoes, brown rice, oat bran and vegetables
For now I recommend that you train only three days a are ideal for the bodybuilder who’s trying to get bigger
week because in the beginning you want to give yourself while still staying lean.
plenty of recovery time. There’s no sense trying to rush You should also make the effort to eat foods that contain
after being off for so long. You’re still very young, however, essential fatty acids. The omega-3 fats, found in salmon,
so you should be able to get back in shape very quickly. mackerel, sardines and flaxseed oil, help make muscle cells
After two to three months of training consistently on a more carb sensitive and fat cells more carb insensitive. I try
three-days-a-week routine, increase the training program to eat salmon three times a week and take two tablespoons
to four days a week. It’s a good intermediate routine to fol- of flaxseed oil every day in my protein drinks.
low, and it will enable you to build more size and strength. Your diet is critical to changing the look of your body.
You mentioned that you have powerlifting potential, Stay consistent with your workouts and keep eating the
but you want to compete in bodybuilding. In order to look right foods six times a day, and you’ll be on your way to not
like a bodybuilder, you need to train like a bodybuilder. In only regaining your high school physique but surpassing it
other words, don’t concentrate so much on lifting heavy as well.
weights at the expense of developing your physique.
Use weights that limit your repetitions to six to 10 per Editor’s note:
set. That’s the best rep range for building muscle mass. You John Hansen has won
want to use a weight that will allow perfect form, however, the Natural Mr. Olym-
so you emphasize the muscles you’re trying to train. Don’t pia and is a two-time
lift heavy just to get the weight up—like a powerlifter. Natural Mr. Universe
Instead, focus on using heavy weights as a tool for building winner. Visit his Web
your physique. site at www.natural
The ideal shape for a bodybuilder is wide shoulders and olympia.com. You
a small waist with proportionately developed muscles in can write to him at
the chest, back, deltoids, arms, forearms, thighs and calves. P.O. Box 3003, Darien,
If people have commented that your physique looks like IL 60561, or call toll-
a powerlifter’s, then you need to emphasize width in your free (800) 900-UNIV
upper body. You can do that by developing your upper lats (8648). His new book,
and medial deltoids. In your lower body you need to de- Natural Bodybuilding,
velop outer-thigh sweep and more width in your calves via and new training DVD,
soleus work. Also, you want a small waistline with abdomi- “Real Muscle,” are now
Neveux
t first there was the nagging voice in much as shown him how to do deadlifts. Sure,
You see, though I had been diligently forcing Massachusetts named Mike Westerling, and
Randy to squat—except for the few weeks after from his Web site (www.BodiesByMike.com) I
he hurt his lower back a while ago—I’d never so knew he was a big believer in deadlifts. Maybe
been!
Now I was hardly bending my legs
at all, but my back was working like
crazy the whole time. My lower back
in particular was pumped for about
an hour after the deadlifts, and I was
sore for a full five days.
Exactly one week later Randy and
I met up to train back, and it was
confession time.
“Randy, we’re going to start doing
deadlifts today.”
“Huh?” He was clearly confused.
“What do you mean—don’t we dead-
Pro bodybuilder
Johnnie Jackson,
who is also a power-
lifter, strongly feels
that all bodybuilders
should include the
three big lifts in their
routines.
Much of Jackson’s
thick back detail
is the result of full
deadlifts.
Comstock
Balik
START FINISH
he’s a monster on deadlifts. My back one-arm dumbbell rows and shrugs. Randy was convinced the deadlifts
has come up a lot, but I still feel as if We were going to stick purely with were already working their magic.
something is missing.” That last part the basics for a while to beef up our “Yeah, baby!” he exclaimed as he
sent a fresh pang of guilt twisting in backs. did a lat spread. “Blockin’ out the
my gut. The room where we do our sun!”
“Okay, don’t rub it in. At least deadlifts and squats is wall-to-wall “It’s been overcast for days,” I
you’re not starting these at age 34 mirrors, and at the conclusion of countered. “There is no sun.”
like me, Sparky.” the workout, Randy peeled off his “Ronnie Coleman is gonna be in
Randy’s form was even more tank top and started maneuver- big trouble soon!” was his next proc-
awkward than mine had been, and I ing around to see his back as he hit lamation.
wouldn’t let him go any heavier than some poses for it. As his skin hadn’t “Why, has he been claiming each
135 that day. By the end, though, he seen the sun or a tanning bed since limb as a dependent on his tax re-
had it pretty much down. The rest Labor Day, his pasty complexion turns or something?”
of the workout was just chinups, was almost blinding. Apparently, Randy’s enthusiasm couldn’t be
diminished. He was fired up, be-
cause even though he’d only been
deadlifting for one day, he already
knew instinctively, as I did, that
big changes were soon going to be
taking place in his traps, lats and
spinal erectors. He crunched into
a rear double-biceps and squeezed
the knotted muscles together with
all his might. When he spoke, it was
between gritted teeth and while at-
tempting to hold his breath.
Comstock \ Model: Ronnie Coleman
2) Forskolin: Fat-
Burning, Testosterone-
Churning Compound
Forskolin is an extract made from
the roots of Coleus forskohlii, a peren-
nial herb with fleshy fibrous roots
that is a member of the mint family.
A study published in Obesity Research
examined the effect of forskolin on
body composition, testosterone,
metabolic rate and blood pressure
in overweight and obese men. Thirty
subjects participated in a randomized,
The forskolin group double-blind, placebo-controlled ex-
periment for 12 weeks. They reported
had a significant to the laboratory on a weekly basis to
decrease in bodyfat. receive forskolin (Forslean: 250 mil-
ligrams of 10 percent forskolin extract
twice a day) or a placebo. What did the
researchers find?
The forskolin group had a sig-
nificant decrease in bodyfat from
baseline (35 percent) to final mea-
surement (31 percent). The placebo
3) Muscle-Fiber “The very large hypertrophy of days, and was accounted for by a 90
the outer-quad muscles could not percent increase in muscle fibers.
Division: Split to Be be fully accounted for by single- That’s impressive stuff!
Sized muscle fiber hypertrophy. In fact, It leads us to believe that if hy-
the cross-sectional area of the perplasia exists and can be trig-
Jose Antonio, Ph.D., is a propo- muscle was 54 percent larger in gered with progressive-resistance
nent of the muscle-fiber-splitting the bodybuilding group than in the exercise, the obvious way to do
theory of hypertrophy.1 In other control group, whereas mean fiber that would be with stretch-posi-
words, he believes hyperplasia oc- area was only 14 percent larger tion exercises, such as stiff-legged
curs. Here’s his latest summation: in the bodybuilding group. What deadlifts for hamstrings, flyes for
“Muscle physiologists have long does that mean? That bodybuild- pecs and overhead extensions for
been fascinated with what those ers likely had to increase their fiber triceps.
who have taken muscularity to ex- numbers in order to account for Note: Stretch-position exercises
treme heights look like at the cellu- the much larger total size of the for each bodypart are included in
lar level. In a study published in the muscle. 3D Positions-of-Flexion programs.
Journal of Physiology, researchers “It appears that the increase in For the latest on that training, visit
took needle biopsy samples from muscle fiber numbers, or hyperpla- www.3DMuscleBuilding.com.
the outer-quad muscles of five male sia, may account to some degree
bodybuilders, average age 27, who’d for the extreme muscle size the 1 Antonio, J., and Gonyea, W.J.
been performing heavy resistance bodybuilders attained.” (1993). Skeletal muscle fiber hy-
exercise for at least two years, and In a study Antonio was involved perplasia. Med Sci Sports Exerc.
from five male active but untrained with, he achieved a 300 percent 25:1333-45.
control subjects, average age 30.2 In mass increase in the latissimus 2 D’Antona, G., et al. (2005).
the bodybuilders a preferential hy- muscle of a bird via stretch over- Skeletal muscle hypertrophy and
pertrophy of fast-twitch fibers took load. That triple-mass increase structure and function of skeletal
place, which was to be expected, but ocurred after only 30 days of stretch muscle fibres in male bodybuilders.
there was more. overload, with appropriate rest J. Physiol. 570:611-627.
set group doing one set of each who have the ACE-2 variant get genotype may have an effect on
exercise and the multiple-set group greater tissue oxygenation, which single vs. multiple-set preferences in
doing three. can elevate the contractile proper- strength training. Eur J App Physiol.
The subjects were genetically ties of heart and skeletal-muscle 95(1):20-26.
Your genetic
makeup
determines
whether you
respond best to
Model: Jose Raymond
Wearing a lifting
belt during squats
was found to
activate more fiber
recruitment in the
lower body.
6) Anabolic Amino As expected, after one week training. Recent studies show that
of overtraining, those in the pla- the effect occurs with as little as
Ammo: Derail cebo group experienced a loss of six grams of essential aminos. The
Overtraining strength, but those in the amino
group did not. Levels of substances
greater availability of amino acids
appears to decrease muscle dam-
A new study found that most indicating muscle damage were age incurred by hard training. That’s
of the adverse hormonal effects elevated only in the placebo group. how you maintain strength.
of overtraining and overreaching The amino group maintained levels Other studies show that
are blunted if you use amino acid of total and free testosterone, but branched-chain amino acids can
supplements. A high level of amino not the placebo group. In addition, reduce muscle breakdown by inhib-
acids in the blood is associated with those in the placebo group showed iting proteases, or enzymes that de-
increased muscle protein synthesis higher blood levels of sex-hor- grade protein in muscle. In addition,
and a blunting of muscle catabo- mone-binding globulin, a protein the maintenance of optimal testos-
lism. that locks on to free testosterone, terone levels during intense training
In the study, 17 men with weight- rendering it inactive. The placebo exerts a potent anabolic effect that
training experience were randomly group, however, showed elevated is also conducive to building muscle
assigned to either an amino acid levels of growth hormone. The size and increasing strength.
or placebo group. They underwent authors suggest it was the body’s Those in the placebo group
four weeks of purposeful overtrain- attempt to offset the lowered levels showed decreased levels of hemo-
ing. Those in the amino acid group of other anabolic hormones that globin, the oxygen-carrying protein
took 0.4 grams per kilogram of resulted from the overtraining. in red blood cells. A loss of hemo-
bodyweight of a supplement con- The authors note that “amino globin could adversely affect both
taining essential and conditionally acid requirements to maintain op- energy and muscular endurance
essential amino acids. They took the timal repair and recovery of skeletal while promoting premature fatigue
supplement one hour before meals muscle may be greater during high- during training.
and two hours after meals, as well volume or high-intensity resistance Bottom line: While purposeful
as one to two hours before and after training.” Earlier studies showed overtraining isn’t a good idea for
training. Those in the placebo group that amino acid supplements pro- most people, you can negate many
got an inert supplement on the mote increased muscle protein of its effects with a judicious intake
same schedule. synthesis when taken after intense of amino acids.
Results: The researchers assessed carnitines and testosterone proved al. (2005). Androgen receptor con-
a whole host of variables related to effective for as long as they were ad- tent following heavy resistance ex-
mood and penile function. They ministered; cessation of treatment ercise in men. J Steroid Biochem Mol
discovered that testosterone and the resulted in a return to baseline. Bio. 93(1):35-42.
carnitines significantly improved the According to the scientists, “Tes- (continued on page 131)
Do your cardio
after your
weight training
Model: Tomm Voss
Moderate beer
consumption appears
to lower estrogen
synthesis in men.
en Affleck was on “The To- Bodybuilding has gone to focus- with pectorals that spread out like
night Show With Jay Leno” ing more on the arms, back and legs sails on a clipper when he hits
recently, discussing his role of late. Not that the top bodybuild- certain poses. Not that his chest
in “Hollywoodland,” a drama ers in the world are lacking chest development was forged over-
about the circumstances surround- mass, but the emphasis on building night—Deckard spent years slowly
ing the death of George Reeves, the a world-class chest has diminished building his physique, a philosophy
actor who played Superman on in favor of freaky back detail (like that he learned at an early age. “I’ve
TV in the 1950s. Normally, an ap- Ronnie Coleman’s) and insane leg never been in a rush,” he says. “I just
pearance by Affleck on any show development (Jay Cutler’s, Branch want to see what I can do.”
wouldn’t make the pages of IRON Warren’s). It’s been a long, gradual ascent to
MAN. This is a guy who used chest Enter Omar Deckard, the ’06 NPC pro status for Omar. How long? Try
padding when he played Daredevil USA Superheavyweight and Overall 13 years of working, improving and
rather than hitting the gym to build champion and new IFBB pro. Omar growing until he was rewarded with
his own muscle, but one comment is a throwback to the old days, a a pro card at the age of 33. The road
he made stood out: “Back then the bodybuilder with a superior chest wasn’t linear either. Omar started
action stars walked around with who’s had to work hard to bring his NPC career in 2000, finishing
their chests puffed out in a way that up other bodyparts to match it. As second in the superheavyweight
was almost larger than life.” While a young lifter, Omar was a chest class at the California Champion-
watching old films and news clips to and biceps devotee. His early days ships and winning the overall at the
prepare for the role, Affleck had real- were spent under his dad’s tutelage, Los Angeles Championships. His
ized how pervasive the notion was doing bench presses and other basic first national-level appearance came
that being barrel-chested was the lifts, and his chest routine is the at the ’00 USA, where he placed a
masculine ideal. Bodybuilding his- result of years of training and refine- respectable ninth.
tory is full of images of Arnold, Steve ment. For Deckard, 2001 was a forget-
Reeves, John Grimek, Eugen Sandow When you see Omar for the first table year, with no placings listed
and even a young Joe Weider hitting time in a bodybuilding lineup, on his page at MuscleMemory.com,
a side-chest shot with their chests you’re struck by his sheer size. Omar a virtual encyclopedia of contest
protruding. is a big man, he’s barrel-chested, results. His sole competition was the
(continued on page 140)
—C.C.
pace to get his body moving and
ensure that a maximum volume
of blood is transported to the
(continued from page 137) USA, which As with the rest of his career, muscles and joints.
was held in Las Vegas. He rode a however, turning pro didn’t come How important is the warmup?
Greyhound bus to get there and had without a struggle. Due to economic Omar will tell you that it’s para-
enough money for a hotel room, a downturns, Omar’s father was forced mount to having a successful
small amount of food and not much to close his fast-food restaurant workout. “You can’t neglect your
else. He didn’t make the top 15. during Omar’s prep period, but his joints or you risk serious in-
That experience led him to seek family—and especially his girlfriend jury down the road,” he explains.
the advice of Larry Pepe, whom he Heidi—circled the wagons to give “Don’t take shortcuts; gains come
credits with giving him the nutrition- him the support he needed to come with time and patience.”
al foundation he needed to get to the into the show in his best condition And don’t neglect stretching oc-
pros. Omar bounced back in 2002 by to date. casionally between sets. One thing
winning the superheavy class at the After six years of work Deckard is he feels bodybuilders overlook is
Cal and placing fourth at the USA. refocusing his training for his profes- their flexibility, especially as they
The next four years saw him contin- sional debut, which he’ll make in get bigger: “You will need that flex-
ue to improve, never finishing lower Pasadena, California, in February at ibility later on, for posing and just
than fifth at the USA and Nationals the season-opening ’07 IRON MAN for life in general.”
(minus a speed bump in 2003, when Pro. To take that next step up, he’ll be Don’t forget the pump either.
a tired and depleted Deckard took refining his already complete phy- Omar is certain to get a good,
seventh at the latter). The pattern sique and adding about five pounds deep pump when he trains chest.
continued till 2005, when Omar of quality mass to his 6’1’’ frame. You can start with any exercise,
came excruciatingly close to turning Oddly enough, Omar feels that his but he has good reason for stick-
pro by taking second in his class at physique was flat at the USA—where ing with the basic bench press
the IFBB North Americans and third he weighed in at 258—and that he on chest day: his dad. “My father
at the NPC Nationals. can ideally tip the scales at 265 to 270 always told me to start with the
In 2006 Omar put it all together, in Pasadena. In order to reach that heavy, compound movements be-
and last summer he finally got the weight, he’ll use the tried-and-true cause the beginning is when you
pro card he’d been working for, chest routine that he fashioned in are strongest and can lift the most
besting a game Leo Ingram in the his youth following advice Arnold weight.” The first exercise may
superheavyweights and outmassing Schwarzenegger gives in his Encyclo- vary from incline to flat bench,
a ripped Mike Ergas in the battle for pedia of Modern Bodybuilding and by but the routine is always true to
the overall (Ergas got the second pro studying the ultimate bodybuilding his father’s advice—always built
card). movie, “Pumping Iron.” around a form of the bench press.
Step 2
Work Up to the
Heavy Stuff
Omar’s in no hurry to get to the
heavy sets. The next two bench
press sets are designed as a bridge
from the warmup to his heavy work-
ing sets. He calls them “hybrid” sets,
and their purpose is to gradually
prepare the joints for a heavy load
and to further engorge the muscles
with nutrients via increased blood
flow into the target muscle. If you
were thinking that two sets of 15 at
225 burns, you’d be right. Near the
end of those sets Omar is ready to
begin reducing reps and moving
heavy weight to really exhaust the
muscle, pushing it to grow.
If you’re reading this and are
thinking that the reps are high at
this point, you’d also be right. Time
has proven that high rep counts are
the key to keeping Deckard’s body
improving. Omar is all about blood
volume training and moving a lot of
weight.
Step 3
Form Follows Function
Heavy benching has become almost
a rite of passage for lifters. Too often
you see novice (and advanced) trainees
use poor form to lift too much weight
in the name of ego. To Omar’s mind
that’s a bad thing.
“I see hundreds of mistakes,
but the most common is arching
the back and lifting too much
weight. Arching your back
won’t do anything for you.”
Omar is also dismayed
when he sees people trying
to lift too much weight.
His theory about that
makes sense, as does
his argument against
it: “The bench press is
the ego-buster of the
gym. If people can’t lift
a lot of weight, they’re
called out. That’s
not right because
the bench press
is just one lift.” As
he likes to remind
bodybuilders, “Form
comes first, and
then once you get
the form down, the
strength will come.”
Because he’s so
concerned with
form, Omar doesn’t
lift nearly as much
weight on his heavy
sets as he did in his
younger days. Another reason for his
decrease in pounds (if you consider
500 pounds for reps to be a decrease)
is that he likes to stay leaner during the
off-season now than he did before. Not
only does he feel better, but he believes
that being lean improves his body’s
anabolic condition, giving him more
efficient muscle growth. Considering
that early in his career he didn’t always
have the resources to eat right, effi-
ciency is very important to his muscle-
building philosophy.
(continued on page 148)
144 JANUARY 2007 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
If Omar had his way,
he’d encourage all
gyms to at least
think about catering
to the hardcore
audience.
Step 4
Hit It Again
At this point Omar’s chest is
sufficiently pumped, and the burn
he’s getting is deep and intense. His
next sets are designed to increase
fiber recruitment and further
stimulate the pectoral muscles. The
key to the dumbbell press is to get
the heaviest set of dumbbells that
you can control for three sets of six
to eight reps. For Omar that’s easier
said than done. Like most of us he
works out at a big chain gym. Un-
like most of us he has trouble find-
ing a pair heavy enough. It seems
that some insurance policies won’t
allow gyms to stock dumbbells that
weigh more than 125 pounds.
Omar makes do. “I’m pretty
easygoing,” he says with a laugh.
“I just make do with what I have
and go from there.” If he could,
however, he’d encourage all gyms
to at least think about catering to
the hardcore audience. There are
quite a few trainees out there who
are looking for heavier weights to
lift, he says.
Q
: I heard from a friend not, however, believe that low-
who is a bodybuilding intensity exercise of the kind
historian of sorts performed on a daily basis in
that Mike Mentzer fitness centers all over North
was against aerobics. Is that America was either the best or
true—and if so, why? safest way to achieve a healthy
aerobic system. Focusing on such
A: Your friend is only partially exercise actually prevents you
right; Mike believed that aerobic from attaining a more important
health was important. During
Balik \ Model: Mike Mentzer
motivation; however,
less frequent, higher
intensity exercise
can indeed lead to
improvements in
health and fitness.”
Results in Just 10 Days!
www.GoldBronzeLook.com
www.ironmanmagazine.com \ JANUARY 2007 159
Free download from imbodybuilding.com
HEAVY DUTY
their 10 exercises by an average (or more) a day to develop only Mentzer Way and the newest book,
of 58.54 percent. And, despite your cardiovascular system, or The Wisdom of Mike Mentzer, all of
such a tremendous increase in you can train (as in the McMaster which are available from Mentzer’s
strength—and the associated study and Mike Mentzer’s official Web site, www.MikeMentzer
increase in overall physiological suggested workouts) for about .com.
stress that attended—the duration six minutes a week and double John Little is available for phone
of their workouts decreased by your cardiovascular endurance consultation on Mike Mentzer’s
nine minutes! while simultaneously increasing Heavy Duty training system. For
“As a measure of the functional your strength, flexibility, lean rates and information, contact
application of intense, short- composition and total fitness Joanne Sharkey at (310) 316-4519
duration strength training, the levels. The choice is yours. or at www.MikeMentzer.com, or
actual subjects and a control group see the ad on the opposite page.
(who didn’t train at all or did so Editor’s note: For a complete Article copyright © 2006, John
on their own) were administered presentation of Mike Mentzer’s Little. All rights reserved. Mike Ment-
three items—a two-mile run, a 40- Heavy Duty training system, zer quotations provided courtesy
yard dash and vertical jump. With consult his books Heavy Duty II, of Joanne Sharkey and used with
the two-mile run the actual test High Intensity Training the Mike permission. IM
subjects’ improvement was
4.32 times greater than the
control groups. It was 4.57
times greater in the 40-yard
dash, and close to two times
greater in the vertical jump.
“What about cardiovascu-
lar improvement? While con-
ventional strength-training
practices have precluded
cardiovascular improvement
owing to the long, arbitrary
rest periods between sets—
which prevents maintenance
of an elevated pulse rate—in
the study the subjects were
trained so as to keep the rest
periods as brief as possible,
eventually down to a few
seconds. On none of the 60 “The major point I
indices used to evaluate the want to make is that
effects of the training on only by engaging in a
cardiovascular function was properly conducted,
the control better on the high-intensity weight-
final testing than the actual training program
subjects. can total fitness be
“Those supervising achieved.”
Project Total Conditioning
were keenly aware of the
importance of flexibility
in human performance
and used four measures
here: trunk flexion, trunk
extension, shoulder flexion
and shoulder extension.
The subjects achieved a
much higher degree of
improvement than did the
control group. In fact, they
averaged an 11 percent
Neveux \ Model: Daryl Gee
nomenal accomplishment.) We say to trigger muscle growth, and that’s training back in Nautilus’ heyday
that, in addition to training the full what he had Casey do—on about 12 never did it and rarely do it today.
arc of flexion of his largest muscles, exercises, mostly on Nautilus ma- (Could that forgotten element be
like his lats, there was a small detail chines, at every workout, but.… one of the big reasons HIT hasn’t
Viator used that As we’ve explained in IRON MAN lived up to its hype?) There’s no
may have and at our Web site, X-Rep.com, the doubt that Jones had Casey do it on
helped nervous system craps out before every exercise because he knew it
him get you can activate a lot of fast-twitch would trigger the most mass stimu-
more growth fibers. It’s the reason one lation from one all-out set. It’s a big
positive-failure set doesn’t build key to making shorter workouts
much muscle size for most people, much more effective.
unless they have extraordinary neu- We’ve taken Jones’ suggestion
romuscular efficiency and loads of to the next level with X Reps. We’ve
fast-twitch fibers—like Casey. found that doing short pulsing ac-
Did Jones know about the ner- tions at the end of a set is much
vous system roadblock? Possibly. It better than using a static hold, as
may be why he often told trainees muscles are used to priming op-
who were using low-volume, high- timal fiber activation with move-
intensity workouts that to get the ment. In other (continued on page 168)
is important—group
1 had the greatest in-
crease. That’s the group
that did the Static X at
the semistretched posi-
in record time!
the last set of each of your
stretch-position exercises.
It could be another one Just $9.95
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Editor’s note: For
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Model: Tomm Voss
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I
n Part 1 Dr. McGuff explained DM: Well, in the study they impressive workout I’d ever been
his beliefs regarding short, essentially took groups of subjects through in my life. The guy just
high-intensity workouts and who were training three days a week hammered me. At that point I had
how one five-set workout every and two days a week and looked at managed to push my training out to
seven to 14 days can increase size their rates of progress. The three- every fourth or fifth day.
and strength. The conversation times-a-week trainees went down He said, “You know, I remember
continues. to training two times a week, and talking with Rob Seraino some time
the two-times-a-week trainees cut ago, and when we look back on our
back to training once a week. When records, the best progress we ever
JL: In your video you that happened, their progress— made was when we were training
measured on an absolute basis per once a week.” I told him that when I
cited two studies that unit of time—improved. There have got back, I’d give it a try.
been other, similar studies. The The first time I took seven days
support the validity of trainees decrease their frequency off, going back to the gym was a
and actually do better in a lot of completely different experience:
once-a-week training. cases—particularly the elderly. Even The weight that I’d selected for
in younger subjects that’s borne out. myself that had previously been
Tell me about that and As far as my training is very challenging and right at the
concerned, it was Mike Mentzer’s edge of my capabilities felt light. I
about how you fought writings that influenced me. He actually had to check the resistance
had a kind of “Eureka!” moment, to make sure it was right. I got more
the idea of training came back into the fray and started repetitions with it than I had on the
training clients. That’s when he previous workout by a long shot.
once a week until you argued for decreasing training Reaching “failure” wasn’t like it had
Neveux \ Model: Daryl Gee
frequency, and I finally just decided been previously. It was the sort of
did it—and then went to bite the bullet and wait a whole thing where you were creeping up
week and see what happened. At on failure and thought you were
on to make the best about the same time I’d visited going to fail on a rep, but you’d eke
Greg Anderson in Seattle. He put it out. Then you’d start your next
gains of your life. me through a workout that was rep and think, “Surely I’m going to
five sets—total. It was the most bite the dust on this one,” but you’d
“The problem
is that a lot of
times we want
our bodies
to respond
like the body
of someone
Neveux \ Model: Jeff Dwelle
who has a
completely
different genetic
makeup.”
www.ironmanmagazine.com \ JANUARY 2007 179
Free download from imbodybuilding.com
Powerful Muscle Medicine - Part 2
the every-two-days that they basically go lenge will arise less often.
I was always fond of Arthur ed him for drinking coffee, and he particularly for someone who has
Jones’ saying that “specialization is told him to shut up. His legs were good muscular potential, how little
for insects.” One of the major prob- astounding! Someone asked him, exercise might be actually required
lems with people is that they’re way “What are you doing for your legs? to produce really dramatic results.
too specialized, but from a biologi- What’s your leg workout?” And he We talk a whole lot about the stimu-
cal standpoint, all the variation in said, “Well, I did one set of squats lus side of the equation. What Mike
our metabolic capabilities benefits 30 days ago.” He said, “My quads should be most credited with is re-
the species as a whole. If you’re a have always been very responsive.” ally paying attention to the recovery
hunter-gatherer and you’re moving That really drove home to me, side of the equation as it applies to
in a tribe of 25 to 50 people, two or
three people in your tribe who are
extraordinarily gifted in endurance
and one to two people who are
extraordinarily gifted in strength
contribute overall to the survival of
the entire band. Two people who
are really gifted in endurance can
chase down an animal until it can
be killed. After you’ve killed it, it’s
going to benefit you greatly to have
two people who are more metabol-
ically adapted to dragging it back
to the camp.
We have so many people in the
middle of the bell curve who ad-
mire extremely strong individuals
who are two standard deviations
out to the right. We try to emulate
them to produce results like theirs
“Someone
when it’s just not in the cards for asked [Ray
us. In general, though, that wide Mentzer],
variation of metabolic capabilities
benefits the species as a whole.
‘What are
you doing for
your legs?’
JL: I remember an And he said,
article that you wrote ‘Well, I did
one set of
for Mike Mentzer’s squats 30
Web site. You said days ago.’”
that when you first
saw Ray Mentzer,
he told you that he
hadn’t trained his legs
in one month.
“The future is
going to be
paying attention
to the organism—
not by jamming
steroids and
growth hormone
into the body
Neveux \ Model: Sagi Kalev
but by focusing
on the molecular
level.”
184 JANUARY 2007 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
Powerful Muscle Medicine - Part 2
(continued from page 184) protect were sold to Wyeth Pharmaceuti- presentation of what
the organism from excess muscle cals, which has already done phase
mass because of the metabolic cost one and phase two trials of the exercise is really
issues. It was discovered in cattle, myostatin antibody, called MYO-
a Belgian blue, bred for muscle 029. So far the human trials indicate about. Could you
mass, that had two to three times that it works.
the muscle mass of a normal cow. I think that in the near future explain that concept?
The animal was lacking the gene people may be able to alter the
for GDF8, a negative regulator of organism to such an extent that this
muscle growth. If you’ve ever seen very optimal stimulus can reliably DM: I came up with it when I was
a photo of one of these animals, it produce a very optimal response. I rifling through some of my pharma-
looks like a bovine Dorian Yates. think that’s coming down the pike. cology notes from medical school,
The thing is huge and does not lift and it was basically just discuss-
weights, work out or take supple- ing the process of determining the
ments. It just stands there and eats JL: Your other optimal dose of a medication dur-
grass. ing the development of any drug. It
Researchers at Johns Hopkins contribution to high- boils down to the fact that the med-
University produced a genetic ication is a stimulus. To determine
recipe that deleted the myostatin intensity-exercise the appropriate dose, you need an
gene from mice. Boom! Muscle adequate stimulus. It must be high
mass went up twofold to threefold. science is your dose- in order to increase your chance
The reason that was of scientific of producing a desired response.
interest was that an overexpression response model. Your Optimal dose frequency has to be
of myostatin is thought to contrib- determined too—the largest gap in
ute to certain kinds of muscular essay “The Dose- dose frequency possible so that the
dystrophy. So if you could eliminate medication can be taken at more
excess expression of myostatin, Response Relationship convenient intervals. That meant
somehow you could cure or al- the highest stimulus possible that
leviate certain kinds of muscular of Exercise” seems wouldn’t produce a toxic effect.
dystrophies. The problem was I applied that process to the
that deleting myostatin was an “all to me the single best exercise stimulus in terms of pro-
or nothing” scenario; you either ducing the optimal response. How
had it or completely removed it.
It would be better to just down- “When you become
regulate it somewhat. So instead dehydrated, it sends
of doing genetic manipulations to
try to eliminate myostatin, they
an alarm signal to
decided to make a compound or the organism that it
antibody that binds to the recep- is in a low-energy
tor site on myostatin that prevents environment, and
its expression in the tissue. Rather the organism will
than try to eliminate the gene that therefore slow
produces the protein, they tried to its metabolism,
find something that inhibits the
protein’s expression.
including the
They found a compound called metabolic pathways
fallostatin that did just that and necessary to
were able to clone antibodies to produce muscle
myostatin to bind it. Now you can growth.”
bind the myostatin molecule in a
dose-dependent fashion to ramp
up and ramp down the degree of
muscularity or myostatin expres-
sion that you want. That was a very
important drug development—for
Neveux \ Model: Marvin Montoya
it applied to high-intensity strength The greater the exercise stimulus, on the edge of that
training quickly became evident: the more profound it is, the greater
trying to produce a stimulus of the side effects, and the narrower narrow therapeutic
adequate intensity to demand an the therapeutic effect becomes.
adaptive response but push the window and have to
dose interval out long enough to
enable that response to occur in JL: If you’re doing be very careful about
the first place. What was evident in
my pharmacology notes was that if what we would call an the volume of your
you reintroduced a stimulus to the
organism before it had a chance to advanced technique, workout, particularly
make its adaptive response, you’d
interfere with its ability to make such as negative- the frequency of your
that adaptive response. The rele-
vance of that to strength training hit only training, have training sessions?
me like an ax between the eyes.
you made such a
DM: Exactly. That is exactly what
JL: It was an abso- leap in intensity Mike Mentzer was talking about.
When I wrote the dose-response
lutely first-rate article. that you’re right article, I wasn’t presenting any new
knowledge whatsoever. I was just
You extended that to
include the “narrow “Often when
therapeutic window” trainees
decrease
concept and how too their training
much of something frequency, they
do better.”
can produce toxic or
detrimental results.
framing it in the context of how the extraneous elements from it.” used and advanced high-intensity
dosage of medication and fre- The key stimulus is ultraviolet light techniques.
quency of dosing are determined radiation. They make bulbs that
experimentally. produce that and only that. It’s pos- John Little is one of the leading
sible to get a concentration of the fitness researchers in North Amer-
stimulus that is adequate and has ica. He, along with his wife, Terri,
JL: You did another to be applied only for a brief period own and operate Nautilus North
of time—infrequently at that. Strength & Fitness Centre. He is the
very interesting innovator of the Max Contraction
Editor’s note: In Part 3 Dr. Training system of bodybuilding
article, “The Biology McGuff discusses the myth of pe- exercise (www
riodization, the most productive .MaxContraction.com). IM
of Exercise,” in which muscle-building programs he’s ever
DM: The neat thing about the Most scientific research suggests
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>www.IntenseMuscle.com
Unless you live in a cave or under a rock in
some far-off land, chances are you’ve heard
about a man named Dante (all 280-plus pounds
of him) and his infamous style of training,
which he affectionately refers to as Doggcrapp.
In fact, in a recent issue of your favorite body-
building magazine (IRON MAN, of course—July ’06), Ron Harris presented a very enlightening interview with the man
himself, describing his methods and madness. While Dante lurks about on many of the Net’s biggest and best body-
building discussion boards, his main hangout is a place called IntenseMuscle.com, where he serves as a “supermod-
erator” and “roundtable expert.” If you’re interested in the Doggcrapp method of training or have questions about it,
it’s a board you definitely want to join. Once you register, you can click on the “Dogg Pound” forum, where you’ll find
the answers to your most burning (and smelly?) Doggcrapp train-
ing queries. If that isn’t reason enough to log on, then let me further
whet your muscle-inducing, fat-reducing appetite by telling you
that another very well-known bodybuilding guru calls this board
home as well. He goes by the name Skip, and he’s rapidly becoming
one of the more sought-after contest-prep coaches in the industry.
There are also separate forums dedicated to such topics as power-
lifting, health news, nutritional analysis, bulking up, dieting down,
members’ pics and the training and dieting concerns of female
athletes. If you’re serious about reaching your bodybuilding goals, I
suggest you add IntenseMuscle.com to your favorites list. Although
you will find a lot of Doggcrapp, there’s no need for a pooper scoo-
per.
>www.JennyLynnFitness.com
Yummy is a word that I’d normally use to describe a good
slice of pizza, but for some reason it’s also the word that pops
into my head when I glance (well, okay, stare) at a photo of
figure pro extraordinaire Jenny Lynn. I mean, seriously, take a
look at her and tell me what is not yummy about Jenny. Now, if
I could only get her to go out with me for a slice of pizza (begin
dream sequence now)—but I digress. She’s a natural-born
entertainer. In the site’s “Background” section she describes
singing and dancing for her family when she was a child. As she
got older, she became involved in competitive cheerleading and
aerobics. Later she began weight training and was amazed at
how easily she was able to build muscle and change the shape
of her body. When she finally decided to enter her first fitness
competition, it was also supposed to be her last as well. (Time
for all of us men to get on our hands and knees and thank the
heavens she did not stop there.) Fortunately, she continued to
compete, so we can enjoy the exquisite photo gallery, filled with
a couple of dozen yummy (yes, I said it again) images of this
gorgeous lady. Several pictures have even been documented to
raise natural testosterone levels by 200 percent. Okay, I’m lying;
there’s no documentation—but I certainly wouldn’t be surprised
if it were true. While Jenny Lynn is one of the most successful sport. And make it she did, nailing the ’06 title in Vegas this
figure pros on the circuit today, with multiple first-place trophies past September. Aside from being a competitor, Jenny’s a busy
to her credit, one title continued to elude her: Figure Olympia personal trainer in Walnut Creek, California, where she works
champion. Last July on her home page Jenny mentioned that with clients of all types, from competitors to those who just
her preparation for the world’s top figure prize was in full swing want to be healthy and strong. Click on the “Personal Trainer”
and that she was filming a DVD, chronicling every step, so link to find out how you can schedule your own session with
you could see exactly what it takes to make it to the top of the Yummy…er, I mean Jenny. Walnut Creek, here I come!
Jay Walking
Cutler snaps Coleman’s
streak and keeps on rolling
Of course, you know by now that Jay Cutler
finally beat Ronnie Coleman at the Mr. Olym-
pia. Unless you’ve been in a coma for the past
two months, that is. “You also know that Cutler’s
win snapped the Big Nasty’s eight-straight-vic-
tory string, leaving him tied with Lee Haney for
the all-time record. And that Jay took home the
largest purse in Mr. O history, $155,000.
What you may not know, though, is that the
30 grand Cutler picked up the following week-
end in Europe might be much more significant
than his dream-come-true triumph in Las Vegas
in front of a large, howling throng of fans at the
Orleans Arena.
Yup, Cutler’s sweep of the grand prix events
in Austria, Romania and Holland, all $10,000
paydays, shut the door on all the Olympia con-
spiracy theorists, those who’d conjured up a
scenario in which the judges had voted for Cutler
just because they felt it was time for a change,
that a new Mr. O would be good for the sport
and that a Cutler victory would result in the sale
of the most tickets ever in 2007 for the antici-
pated rematch. Three consecutive wins, in three
different countries, with three different judging
panels. ’Nuff said.
Now, Jay’s admitted to me more than once Jay
that for him to win, Coleman would have to Cutler.
come in “off.” Ronnie supplied that
window of opportunity at the prejudg-
ing, which was held for the first time Guess who?
since 1997 on a Friday night, a full 24
hours before the finals. Coleman was
too heavy, and the extra fluid washed
out much of the detail in his thigh and
back regions. Cutler was tighter and,
as he did last year, bested Coleman
in a back double-biceps shot—some-
Photography by Bill Comstock
separated, his hams thick and gnarly. Ray, Lee Haney and Bob Cicherillo.
As he did in 2001, Jay held a six-point
advantage after the first two rounds. Find hundreds of photos, videos
Although Coleman came back to the finals 12 pounds of water lighter and audio reports from the ’06
and looked vastly superior to the package he displayed at the prejudging,
by the conclusion of the event Cutler had extended his margin to 16.
Olympia Weekend at
www.GraphicMuscle.com.
196 JANUARY 2007 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
DISGUISES EXPO NEWS WHO’S THE
Where was Two, three, FREAKIEST?
Moses when four...tell the Can you say,
the lights people what Ru-u-u-uhl?
went out? they wore. Page 198
Pages 196 Page 201
to 198
People keep asking, “Was Jay at his all-time best?” I’m still partial to
the physique he brought to the stage in ’01, the year he got my unofficial
vote at the O. But does it really matter? You just have to be better than
the people you’re standing with now, not better than
Gustavo you were a year, or two, or three ago. Which would
Badell. be the sweeter words: “Congratulations, you were
in your all-time-best shape,” or, “Congratulations,
you are Mr. Olympia”?
Let’s cut to the chase. Should Coleman come
Victor back next year and try, at 43, to regain the crown?
Martinez. Or should he, as some have suggested, retire now
and save his legacy? The former, by a long shot.
Based on the pictures from the grand prix events
I’ve seen online, I’d say that Coleman was getting
better with each show, and the decision at the finale
in Holland definitely could have gone Ronnie’s way.
Did he lose the Olympia title because he’s
washed up or because he missed his peak? I say
the latter. Sure, there are detractions that were not
apparent in years past (see the comments below on
his left triceps and back detail tribulations), but who
in the Olympia lineup, which featured the best body-
builders in the world, didn’t have flaws?
Vince Taylor.
This is a guy who’s considered by many as the great-
est bodybuilder of all time. Although I feel you can’t lump
different eras together for that kind of comparison, Ronnie
might get my vote if I were forced to choose, and I refuse
to count him out if he decides to attempt to regain his
crown in 2007.
Now, I was disappointed by Ronnie’s reaction to losing
the title, although I certainly understood his frustration.
Wasn’t it Vince Lombardi who said, “Show me a good
loser, and I’ll show you a loser”?
Reportedly, for some reason I’ll never comprehend,
somebody backstage told Coleman that Jay was the win-
ner—while the show was still going on! Onstage, Ronnie
shook his head, then gave the thumbs-down in disap-
Balik
Balik
IN SUSPENSION—Lee Priest was
missing from the lineup because he’d been
suspended for competing (and winning) an un-
sanctioned event, the PDI Night of Champions,
a couple of weeks earlier. There was talk Priest
might try to get an injunction against the edict,
which was issued by Ben Weider, but that
didn’t happen. The IFBB president gave Lee
Ian L. Sitren \ SecondFocus
12
13
11
10
16
14 15
Dobbins \ www.BillDobbins.com
amateur career on her
bio, she’s the ultimate
late bloomer. Bonny
Priest, sixth last year,
Balik
could be the most
consistent female flexer
The top two. “My waist is tiny,” Dayana Cadeau (left) de- in the pros. A perfect
clared before the contest, and she wasn’t kidding. Iris Kyle
outdid herself, though, and flexed herself to her second presentation brought Bonny Priest’s stock is going
Olympia crown. Third if you count her class win in 2001. her into fourth. up, up, up.
The reports from
Triumphs and surprises abounded at the Vegas Games, Atlantic City a week before the O had not lied. Lisa Auk-
starting at the Ms. Olympia, where almost everyone walked land had nipped in her waist and pumped up her back,
away a winner. Officially, of course, the winner was Iris Kyle, and as a result, she picked up her first top-five Olym-
the 2004 Olympia and Ms. International champ, who devoted pia check. Later, at the postcontest banquet, she was
2006 to regaining the titles she lost in ’05 to Yaxeni Oriquen. named Most Improved Female Athlete of the Year, beating
That mission is now accomplished. out nominees from all three
Those who fretted that Iris had held women’s sports. At 48 Aukland
herself back last year in presenting her proves that the old ad slogan,
version of 20 percent less muscle (and You’re not getting older; you’re
I use the phrase loosely) had nothing getting better, works overtime
Photography by Ruth Silverman
to complain about this time. Deciding for the ladies who pump. Ditto
to please herself and the heck with for Betty Pariso, 50, who
it, Ms. Kyle kicked it up a notch and was right behind her, in sixth,
a half and then timed her peak just sporting the best—and most
right. The judges awarded her perfect aesthetic—package I’ve ever
scores in all rounds but the posedown, seen on her.
where she came in third. One can only
wonder what that was about and roll Annie Rivieccio enjoys a well-
one’s eyes. deserved postcontest brewski.
SLACKERS, LACKERS
Guess
who’s got a
new video?
And Everyone Else
Canadian Defending Ms. O Yaxeni Oriquen just wasn’t in
fitness fave game day condition and thudded into seventh. Canadian
Mindi Helen Bouchard was eighth in her first crack at the
O’Brien big show, while Gayle Moher landed in ninth in her first
brought her
training and O since 2001.
lifestyle vid, Jitka Harazimova, fourth last year, was felled by
“All About something that sounded like food poisoning a day or so
Mindi,” before the contest, and her physique suffered almost
to the fan
as much as she did. The judges placed her 10th. There
Dobbins \ www.BillDobbins.com
show-and-
tell. To see were some surprises in the bottom of the 15-woman
the actual lineup as well, with, in order, Tazzie Columb, Heath-
video, go to er Foster, Colette Nelson, Dena Westerfield
AllAbout
Mindi.com. and Brenda Raganot landing in those spots. Raganot,
a symmetry sweetheart and longtime panel favorite, was
so far off condition, even the rookies beat
Yaxeni Oriquen.
her. I’m sure there’s a story there too.
Balik
Lynn moved into the favorite’s tional at
spotlight, with Monica Brant the be-
expected to land in her tradition- ginning
al spot right behind. (Come on. of the
Was anyone really expecting the season. Adela Garcia, the 2004 winner,
Neveux
panel to suddenly prefer Mo’s moved back into the winner’s circle, while
physique to Jenny’s?) ’05 winner Jen Hendershott dropped
Icing on the cake. Jenny also scored a I had a feeling that Brant to third and Kim Klein took second,
photo shoot with IRON MAN’s Michael
Neveux. Hot Hardbody layout coming up was gonna drop a place in the coming within six points of Garcia. The
next month. Consider this fair warning. pecking order. It was bound to shocker was in the score sheet, which had
happen, although I would have routine queen Hendershott taking third in
predicted that Valerie Waugaman would be the one to cause it, as Val had the two-minute performances, with Adela
beaten both Brant (at the ’05 Sacramento Pro) and Lynn (at the ’06 Colorado beating Kim by a point for the top spot.
Pro) in the past year. Obviously, I underestimated the threat from Amber One judge I spoke with mentioned a
Littlejohn, fourth last year, who did not compete earlier in the season. lack of strength moves in Hendershott’s
Amber arrived in Vegas with every one of her 68 inches looking impossibly routine and that Tanji Johnson, who
fresh and slid solidly into second, bumping Brant into third, for the second eventually finished fourth, came right after
year, and leaving Christine Pomponio-Pate and ’06 Figure I winner Mary her with a strength-filled performance. I
Elizabeth Lado to round out the top five. admit that neither JenHen’s nor Adela’s
Tracey
Green-
routines were my favorite entries ever from
wood them, although the themes were cute—
EYE ON THE O: EXPO SCENES gives
a big
Garcia as Batman and Hendershott in a
big cat suit—but that doesn’t mean they
thumbs-
Speaking of up to her
were weak. Some of it may have been
back in the day. ortho- because our press seats—miles away
Here’s Gayle pedic from the huge Orleans Arena stage and
Moher and her surgeon. on a level that kept the athletes’ legs and
daughter Court-
ney, a high-
floor moves out
school senior. of view—made
It’s their first everyone look
dual appear- less impres-
ance in this
column since
sive. Even
Courtney was a so, I thought
lot smaller. Jen’s jammin’
stage presence
would carry
the round, with
Brenda Kelly gets the charismatic
the gals together Adela right
for an on-air
gabfest at the
behind her.
Bodybuilding.com Guess I’ll have
booth, or as it’s to get the CD
Balik
In Case
Much Ado After all, it
is figure You were wondering
Valerie Waugaman has taken quite a drub-
bing online and elsewhere for her attempt to Whoops. Kim
spice up the action at the Figure O with colorful Klein’s near-
costumes and some highly stylized moves on her mishap, incurred
quarter turns. It was pretty generally agreed that when she tried to
her efforts were not successful: Both the moves get her scooter
and the suits simply distracted from her physique. offstage at the
Waugaman, who performed her routine at the end of her two-
Palm Beach Pro a week later, paid the price—12th minute routine,
is not a sweet landing when you start off a favor- was due to a
Dobbins \ www.BillDobbins.com
There goes
L.T.—posin’
down the
women again.
“I never
took so
many
pic-
tures
in my
life!”
muses
Aneta.
Speaking of Can’t
posing down. imagine
Anyone plac- why.
ing bets on the
Amanda-Jenni-
fer matchup?
MONICKERS INTRODUCING
cumstance scribe,
oil on the Atlanta Civic Center stage. in care of
Good times. IRON MAN, 1701 Ives Ave.,
Oxnard, CA 93033; or via e-mail at
That’s me with a couple of cute guys
Mike Neveux introduced me to. Wonder ironwman@aol.com.
Neveux
y now you’ve de- fives, and the extra work expands time you do the routine. That serves
cided whether to the base. Also, the triples let you two useful purposes. It ensures that
make the military concentrate more fully on your you get in the necessary work, and
or Garcy-style press technique, and as your form im- it makes you pay closer attention to
one of your primary proves, so will the top-end numbers. every single set—a practice that will
exercises, at least for a while, or use If you feel that might be too much pay dividends in the future, not only
Photo courtesy of Randall Strossen, IronMind.com \ Model: Bill March
it just as an auxiliary movement to of a load to jump right into, then for the press but for all of your exer-
augment your upper-body develop- move into the routine gradually. cises. It also helps instill discipline
ment. Either way, you still want to Start off with three work sets rather in your training, a critical attribute
get stronger on the lift. than five, and add the other sets for long-term progress.
Previously, I suggested that you when you’re able to handle them. Once a month substitute singles
start out with the basic five sets of Do the back-offs from the very be- for triples. You might want to do
five. If you’ve been doing that for a ginning. They’re important to suc- three warmup sets before hitting the
month or more, you’re ready to alter cess. singles. Whenever you move your
your set-and-rep formula. Do two The key to making the routine best single higher, it helps you use
warmup sets of five, followed by five bear fruit is getting all the reps on more on your triples. Breaking a
work sets of three with the same your work sets before you increase number barrier always boosts confi-
weight, plus a back-off set of eight. the weight. No cheating. That dence. Let’s say you’ve been unable
That will enable you to get stronger means if you manage only two reps to make all your work sets with 185
in a couple of ways: The lower reps on your last set with 175, you must for two straight weeks. You deter-
hit the attachments more than the stay with that same number the next mine it’s a good day to single. You’re
Get Off the Pot? feel good, you’ll feel even better after THC, the intoxicat-
ing component of pot, does its job on your brain.
Marijuana has always been considered relatively in-
nocuous compared to other mind drugs, such as cocaine
Richard Lake (not his real name, for reasons that will and heroin. Entire volumes have been written document-
soon be apparent) was a top professional bodybuilder in ing its physiological effects, but few people are aware of
the mid to late ’60s. Although he did use anabolic steroids, its true effects on the body. Since this is a bodybuilding
he disavowed using most drugs later in his career—with magazine, let’s examine the impact of marijuana relevant
one notable exception. Lake had a preworkout ritual that to bodybuilding and health.
he claimed enabled him to train more intensely and con-
centrate more effectively throughout his training session.
The secret source of his preworkout ritual became
Active Ingredients
evident one day in the locker room of Gold’s Gym. The Known to botanists as Cannabis sativa, marijuana
gym had a defunct sauna room, located in the back of grows wild throughout the world in temperate climates.
the men’s locker room. It was the perfect place to engage Analysis of the 100-species plant yields 460 compounds, of
in clandestine behavior, which was exactly what Lake which 60 are cannabinoids. The only one to have psycho-
wanted. What he couldn’t conceal, however, was the grassy active effects, however, is delta-9-THC, the ingredient that
fumes that diffused into the nearby gym floor. makes you feel high. Interestingly, not long ago scientists
Lake smoked marijuana in that room—and not just a discovered nerve receptors in the brain that are specifi-
puff on one “joint,” either. No, Lake reveled in a marijuana cally affected by THC, suggesting that the body produces
orgy, losing his thoughts in the smoke that rose slowly its own natural form of the substance.
toward the ceiling in his secret alcove. He would emerge in In 1992 a cannibislike chemical was isolated from pig
an hour or so and head directly to the gym floor, working brain. It was made in the body from arachidonic acid, the
out with no apparent sign of his activity. precursor of other chemicals called prostaglandins, most
Although marijuana is illegal, many athletes, not just of which cause inflammatory reactions. The substance
bodybuilders, regularly smoke weed as a means of re- was named anandamide, derived from the Sanskrit word
laxation and mind expansion. Erstwhile bodybuilding for bliss.
champion and current politician Arnold Schwarzenegger Different parts of the marijuana plant vary in THC
openly smoked a joint in the 1977 film “Pumping Iron.” In content. The bracts, flowers and leaves have the most,
a 1989 interview with a Los Angeles Times reporter, Arnold while the stems, seeds and roots contain lesser amounts.
noted, “We smoked pot once or twice a week before we The most concentrated form is hash oil, the distilled liq-
went to the gym. Sometimes at parties someone would uid resin of the female marijuana plant. It contains up
pass around a joint. It never interfered because it was so to 65 percent THC, compared to the 1 to 3 percent found
casual.” A long-held tenet of the drug culture is that mari- in the average joint. Street pot has gradually increased
juana emphasizes the mood you’re already in. Thus, if you in potency through the years, and current versions are
thought to be five to 10 times more potent
than the stuff used to “turn on and tune
in” in the ’60s. In the ’70s the average joint
contained 10 milligrams of THC; today the
average is 60 to 150 milligrams or more.
When inhaled, THC is rapidly absorbed.
Studies show its systemic bioavailability
is about 18 percent, with heavier users
absorbing more than casual smokers.
Compare that to the mere 6 percent of oral
uptake (as from a pill). The peak effects
occur within 20 to 30 minutes and last for
two to four hours.
THC circulates throughout the body
and, being highly fat soluble, easily enters
the brain. About 80 to 90 percent of an
intravenous dose of THC is excreted from
the body in five days, although metabo-
lites remain detectable in urine for 10 days
after a single dose and more than 20 days
after chronic use. Due to its proclivity
for storage in fatty tissues of the body, in
some cases THC may take up to a month
to be eliminated.1
How marijuana affects a person varies
with individuals. A recent study funded
by the United States National Institute on
I
t’s no secret that motivation fuels your workouts. When your
motivation is high, you have workouts that virtually guaran-
tee progress, and when your motivation is low, your train-
ing takes a turn that causes you to slide backward. Everyone
probably buys the basic idea, but how do you take the next
step? Just what is that motivation stuff, and what can you do
to boost yours? Even though motivation might sound like a
mushy concept, you know there’s nothing mushy about adding
another inch to your arms or 50 pounds to your best power
clean—and you know motivation is a key ingredient in making
that kind of progress.
We’re all familiar with the Hollywood approach to motiva-
tion: Our hero, usually a big-time underdog, trains his heart
Comstock
out, spurred on by the image of himself defeating Mr. Big—if
you listen carefully, you can hear the theme from “Rocky” in the
background. A lot of people focus their motivational efforts on
trying to win a certain contest or beat a certain person. In fact, people, most of the time, it’s not the best route to take. Let’s
that tactic can work, but it’s only part of the story, and for most talk about a couple of key principles involved in understanding
motivation and then apply what we’ve learned to your
training. If that sounds fuzzy, remember our goal is to
produce results that can be measured in pounds and
When you train
inches—which is about as concrete as you can get.
as hard as you
Some years ago research psychologists devel-
can, always
oped a theory of motivation that looked at the two
pat yourself on
primary types of goals people try to achieve. One
the back.
type is ego-oriented, which means things like win-
ning or beating a specific person. That’s the familiar
Hollywood approach to motivation. The second type
is task-oriented, which means things related to actu-
ally going through the motions. For example, taking a
task-oriented approach to your training means focus-
ing on your form, your progress and so forth—it puts
the spotlight on what you’re doing without comparing
it to another person.
Researchers have found that as children we gener-
ally all start off leaning toward task-oriented goals, but
as we get older, we shift toward ego-oriented goals,
although our exact orientation is the result of what
our parents, teachers and coaches emphasize. For
Neveux \ Model: David Fisher
Bikini Birthday
it’s a big one. Researchers have found that people who
overemphasize ego goals can have a tough time deal-
T
he bikini is 60
ing with defeat. It can leave them in a fragile position. As years old, and to
you’d guess, people who are strongly motivated by ego celebrate, Kelly
goals tend to quit when they’re not doing well and, in Killoren Bensimon has
general, seem to derive less long-term satisfaction from just published The Bikini
what they’re doing than people who have more balanced Book, 400 pages devoted
goals. to a few triangular pieces
On the other hand, a task-oriented approach gives of cloth and some string.
athletes a stable base for continuing to hammer away day Did you know that the
M
10 plates on the bar. At the same time remember that ore than 900 men,
progress isn’t made in a straight line, so there’s no need ages 45 to 59,
to think your world has fallen apart when you have an off were the subjects
day or lose some ground you fought hard to gain. in a Welsh study that
Odd as it sounds, the real key to sustaining champion- showed an active sex life
ship-level motivation over the long haul is to focus on the may extend your life span.
training, not the titles. During the 10-year experi-
—Randall Strossen, Ph.D. ment, subjects who aver-
Neveux \ Models: Adrian Janicke and Amy Lynn
H
ang onto your hat, socks and the seat of your pants;
the countdown has begun—10... nine... eight. Just a
reminder, lest you forget: Christmas is upon us. Some
of you are saying, “Hellooo, bomb brains, everyone knows
that,” while some of you are jotting the dates on the palm of
your hand in indelible ink.
I got socks, underwear and a tank top at Wal-Mart for
Laree for Christmas. She’ll flip out; she loves surprises. Noth-
ing but the best for my baby! I expect we’re all a little tied
up these days running around like a bunch of bodybuilders
without their 110-pound barbell set, so I’ve gone through my
top secret files and chosen some recent queries from ya’ll to
New Stuff
The Sweatshirt Will never be the same
T
he sweatshirt has lost
its sweat. It’s better
than ever, however,
and maintains its position
as the icon of American
style.
Russell Athletic, the
company that invented the
sweatshirt 80 years ago
and has led in sweatshirt
sales ever since, is intro-
ducing the most significant
technology breakthrough
in the history of America’s
classic clothing icon. The
new technology, which
manages moisture and
transfers sweat away from
the skin, recently debuted
in Russell Athletic sweat-
shirts under the brand
name of Dri-Power Fleece.
Ultimate in comfort,
Russell Athletic’s Dri-Power
technology is a dual mois-
ture management system
that first pulls sweat away
from the body and then
transfers it to the top layer
of fabric, keeping the wearer’s body drier than with untreated fabric.
Remember, staying warm is important during exercise. New research says
that heat can improve results in muscular size and strength, so keep your phy-
sique covered—with a Russell Athletic sweatshirt—when the gym is cold.
For more information visit www.RussellAthletic.com.
S
ome athletic stars shine contin-
uously in the sporting heavens,
and some are merely comets
that streak past and then disappear
from view. Larry Scott is certainly one
MAN_FitExpo.indd 1
Free download from imbodybuilding.com
10/27/06 11:26:52 AM
New Stuff MIND/BODY
F
ollowing on the success of the OhYeah! bar, ISS launched two
new bars that are guaranteed to live up to the OhYeah! name.
The OhYeah! Protein Wafer sandwiches a smooth, creamy
filling with light, snappy layers and smothers the whole delectable
bar in rich chocolate with only 90 calories and one gram of sugar
per stick—the crisp crunch of a protein bar has never sounded so
good!
The
Bodybuilding
Stars of
Tomorrow
Here Today!
Ben White
Weight: 225
Height: 5’7”
Occupation: Trainer
Residence: Albany,
New York
Marital Status: Single
Factoid: Benches
more than 700
pounds.
www.GraphicMuscle.com
Erik
Fankhouser
Weight: 214 Height: 5’9”
Occupation: Exercise
physiologist
Residence: Wheeling,
West Virginia
Factoid: Also known as
the “House,” he’s a proud
husband and father with
bodybuilding dreams,
and he’s sponsored by
Universal Nutrition and
Animalpak.com.
Neveux
Rep training articles are be- Mike Semanoff.
coming very similar to those
made by so many supple-
ment companies, which reduces credibility in my mind.
Paul Cieslak
Redondo Beach, CA
look. I’ve heard it recommend the train-at-home book [IRON MAN’s Home
said that 50 is the Gym Handbook by Steve Holman] that came out years ago
new 30. I really to anyone who’s looking to get started in bodybuilding.
believe that. Patrick Winn
Nancy Mitchell Indianapolis, IN
via Internet
Editor’s note: For more information on
Editor’s note: 3D Positions-of-Flexion mass training, visit
Watch for more on ravishing Rachel in our upcoming over- www.3DMuscleBuilding.com. To order
40-bodybuilding issue. IRON MAN’s Home Gym Handbook at the
special low price of only $9.95, visit the
newly redesigned Home Gym Warehouse
Weird Science Web site, www.Home-Gym.com, or call
(800) 447-0008.
I love all the research articles you have every month in
IRON MAN. The report by Jerry Brainum on the ISSN Con-
Vol. 66, No. 1: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Pub-
ference was excellent [“Stardust Muscle Memories,” No-
lishing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at
vember ’06]. Because of that one article, I’ve started taking additional mailing offices. POSTMASTER: Send address changes to IRON MAN, 1701 Ives
a meal replacement and L-carnitine [to increase anabolic Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take effect. Subscrip-
receptors] an hour before I train, and I’m already noticing tion rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mexico and
new energy, strength and muscle. Thank you! other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders must be in
Sam Whipset 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
Denver, CO reproduced in any manner without written permission from the publisher. Printed in the USA.