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Physiques,
page 138
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Bill Starr on building midback muscle and might.
48 SMART TRAINING
Coach Charles Poliquin discusses fast training for a
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80 CRITICAL MASS
Steve Holman’s 3D arm assault. Plus, family vacation
pictures.
Critical Mass,
page 80 84 NATURALLY HUGE
John Hansen checks in with Murrell Hall, a competitive
bodybuilder in his mid-60s. Check out those abs! His
diet and training routine are here too.
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Lose Muscle
With Aerobics?
In bodybuilding, it’s axiomatic that
doing aerobics promotes loss of mus-
cle. The theory is that aerobic exercise
depresses muscle protein synthesis—
or maybe it lowers anabolic hormones,
such as testosterone. Like a lot of
bodybuilding axioms, however, it ain’t
necessarily so.
In fact, one study found that sub-
jects who did strenuous aerobics for
an hour over the course of three days
had levels of muscle protein synthesis
similar to those that occur after weight
training. Based on that unexpected
finding, a new study was designed to
measure skeletal muscle breakdown
in the thighs after an hour of strenuous
one-legged aerobic exercise.
FAT BURN The study, which featured five
healthy young men, was reported at
Fishy Fat-Burning Effects the 2006 ACSM meeting. The muscle
protein breakdown was measured at
rest, and at six, 24, 48 and 72 hours
Several studies have shown that taking omega-3 fatty acids, especially fish oil sup- after the exercise.
plements, increases the rate of fat oxidation. Since the only form of exercise known to Muscle protein
do that is aerobics, what would happen if you combined fish oil with aerobics? breakdown was
A study presented at the 2006 American College of Sports Medicine (ACSM) meet- determined by
ing looked at the effects of combining aerobic exercise with fish oil supplementation on the excretion of
the size of lipoprotein particles in the blood. Low-density and high-density lipoproteins 3-methylhisti-
consist of protein combined with cholesterol. LDL carries cholesterol to cells in the dine, a substance
blood and, when oxidized, is considered a root cause of cardiovascular disease. HDL produced only in
carries cholesterol out of the blood to the liver, where the excess cholesterol is degrad- contractile muscle
ed into bile and eventually excreted. The reverse transport of cholesterol, as it’s called, proteins.
is the only way the body can rid itself of excess cholesterol. The results
In addition to its cholesterol-clearing ability, HDL helps prevent the oxidation of LDL revealed no dif-
by providing a potent built-in antioxidant called peroxanase. In recent years scientists ference in muscle
have realized that the size of the various lipoprotein particles in the blood is highly protein breakdown at any point after
significant. Small, dense LDL particles are considered far more dangerous than larger, the exercise. On the other hand, as in
more buoyant ones. LDL is more prone to oxidation, which turns it deadly from a past studies, muscle protein synthesis
cardiovascular-disease perspective. Similarly, some forms of HDL are more protective increased, just as it does after weight
than others. Alcohol intake increases one type of HDL, while exercise raises another. training. The authors think that hap-
The type increased by exercise is considered more protective than that increased by pened to offset the breakdown that
alcohol. would normally occur after strenuous
In the new study 11 active men, average age 30, performed four randomized trials: exercise.
1) rest with no supplement, 2) exercise with no supplement, 3) rest and supplement, 4) A practical application of those
exercise and supplement. findings is that doing higher intensity
The subjects did three days of treadmill exercise at a moderate-intensity level of 70 aerobics, such as interval training,
percent maximum oxygen intake for 60 minutes, with the rest consisting of three con- characterized by alternating periods
secutive days of no exercise. The supplement used was fish oil, taken at a dose of 4.55 of high and low intensity, may not only
grams a day for 42 days. produce greater cardiovascular ben-
The exercise promoted a significant increase in the size of LDL particles in the blood efits than the usual steady-state aero-
but not in HDL size. Adding fish oil to the exercise produced a shift in HDL distribution bics but also blunt muscle protein loss.
to the more protective form. Thus, omega-3 fatty acids appear to work with exercise to —Jerry Brainum
lower risk factors associated with cardiovascular disease.
—Jerry Brainum 1 Haus, J.M., et al. (2006). The ef-
fect of strenuous aerobic exercise on
Wooten, J.S., et al. (2006). Response of lipoprotein diameters and distributions skeletal muscle myofibrillar proteolysis
following aerobic exercise and omega-3 fatty acid supplementation. Med Sci Sports in humans. Med Sci Sports Exerc. 38:
Exerc. 38:S46. S549.
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photos in IRON employees of the
MAN over the years gym had other
have popularized the exercise. The T-bar itself has one end opinions and cut off the handles that faced each other, and
attached to a hingelike apparatus. The other end is free, and pretty soon the new T-bar was removed. I tried Gold’s T-bar
thicker, to hold Olympic plates. Just below the plates is a row, and I thought it was excellent. I hope someone re-cre-
short bar (looks like a T) for you to grasp. You straddle the ates Joe Gold’s version.
bar, bend over and grasp the handles and pull the bar upward After all that, it sounds like a perfect exercise; however, no
to your lower chest. The large, 45-pound plates on the end exercise is perfect. The traditional T-bar row has a very long
of the bar usually hit your chest at the top of the stroke. The lever—both from the floor and, clinically more important, from
exercise enables you to use a considerable amount of weight. the lower back. The weight is loaded at the free end of the
Most trainees feel the T-bar row is great for developing back bar, which makes the long lever forces even greater. The result
thickness—latissimus dorsi (lats), teres major (upper lats), is that most trainees eventually develop lower-back pain and
rhomboids and middle and lower traps. Of course, the rear drop the T-bar row from their program.
deltoids, biceps and brachioradialis perform their share of Luckily, a modification to the T-bar was developed to help
work. relieve lower-back pain. It has a chest pad so you can lean
Three-time Mr. Olympia Frank Zane suggested using 25- forward onto it for upper-body support. Plus, the handles are
pound plates instead of 45s on the T-bar. Zane’s point was much wider—more like bicycle handlebars. You can get a
that since the 25-pound plates have a smaller diameter, good range of motion with the exercise, but it doesn’t have
they’d let you pull the weight closer to your chest for better the same feel as a traditional T-bar row. Nevertheless, if you
contraction and development. That sent off a debate between have lower-back pain, use a T-bar that has a support pad.
those who thought heavier weight and a shorter range of mo- —Joseph M. Horrigan
tion should be used and those who thought lighter weight and
fuller range of motion was better. Editor’s note: Visit www.softtissuecenter.com for re-
The late Joe Gold created a new T-bar row when he built prints of Horrigan’s past Sportsmedicine columns that have
the original World Gym in Santa Monica, California. Instead of appeared in IRON MAN. You can order the books, Strength,
loading weights on the end of the bar, Gold welded something Conditioning and Injury Prevention for Hockey by Joseph
that looked like Texas longhorn bars just above the handles. Horrigan, D.C., and E.J. “Doc” Kreis, D.A., and the 7-Minute
They protruded to the sides and curved upward and then Rotator Cuff Solution by Horrigan and Jerry Robinson from
straight out to the sides. The plates were loaded on each end Home Gym Warehouse, (800) 447-0008, or at www.home-
of the “longhorn” bars, which allowed you to pull the bar all gym.com.
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Glutamine Re-emerges
Many bodybuilders have a vague
idea that glutamine may be involved
Initial research showing health ben-
efits related to glutamine used hospital
New studies say it has muscle-
building properties after all
the best.
Met-Rx not only launched the “engi-
in muscle protein synthesis, although patients as subjects. Many had to be neered food” supplement concept but also
several recent studies have suggested fed through tubes, particularly those popularized glutamine. Among its benefits
that it may be a waste of money. What’s who had intestinal problems. Burn for bodybuilders:
the truth? victims rapidly lost protein, which often •Glutamine is the most abundant amino
Glutamine is considered a condition- proved fatal. Giving them glutamine acid in muscle—60 percent of the
ally essential amino acid. That means seemed to put a brake on muscle amino acid content of muscle.
you should take it under certain condi- protein breakdown and even appeared
tions—most often related to stress. to promote protein synthesis. •Glutamine is involved in muscle protein
It’s not considered essential because Among those who noticed what synthesis.
normally your body can synthesize an was happening was a physician in
•Glutamine acts as a nitrogen donor for
ample supply from other amino acids, Northern California named Scott Con-
synthesis of various vital body chemi-
such as glutamate and the branched- nelly. Connelly’s medical training was in
cals, such as purines, pyridamines
chain amino acids. Numerous studies, anesthesiology, but his primary interest
(required for nucleic acid synthesis);
however, show that the body can’t was in critical-care medicine, especially
amino sugars, such as glucosamine
make enough glutamine under high its nutritional aspects. Connelly ob-
sulfate, which protects joint function;
stress conditions. served that giving glutamine to patients
and glutathione, a major antioxidant
who were clearly in a
and liver protector.
catabolic state often
reversed the state. •Glutamine is vital for maintaining acid-
So he developed a base balance in the kidneys, where it
product, originally as helps degrade protein metabolic by-
a means of providing products, such as ammonia. The effect
patients with post-op on acid-base balance also promotes
nutrition, that he later minor growth hormone release.
called Met-Rx.
What separated •Glutamine is the major fuel source for
Met-Rx from previ- cells lining the gastrointestinal tract,
ous supplements which break down every three days.
was that it not only Those cells are so hungry for glutamine
served as a nutri- that they tend to grab any glutamine
tionally complete taken orally, which explains why oral
meal substitute but intake of glutamine is a bit limited.
also contained large •Glutamine is the major fuel source for
amounts of gluta- immune cells. One measure of over-
mine, the key ele- training is a depression of immune func-
ment in the original tion, often heralded by a considerable
formula. Subsequent decline in the body’s glutamine levels.
versions gradually
reduced the gluta- •Glutamine promotes cellular hydra-
mine content, but tion, encouraging anabolic activity in the
those who used the cells. Those who are sick or in a cata-
original version read- bolic state show cellular dehydration,
ily attest that it was which makes for further catabolism.
“GETS YOU
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• Used by doctors at anti-aging clinics in place of
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Muscle-Link. GH Stak is a trademark of Muscle-Link. These statements have not been evaluated by the U.S. Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
GROW
Nutrition With a Get-Big Mission
•Glutamine favors glucose output
during extended training, thus pre-
venting hypoglycemia, or low blood
glucose and attendant fatigue. Glu-
tamine may also act as a substrate
for replenishing muscle glycogen
They preserve cell function and
prevent cell destruction due to
uncontrolled stress. Without
heat shock proteins, cells would
die. Among substances known
to interact with heat shock
stores depleted by exercise. proteins at the muscle level are
So including glutamine in a typi- anabolic steroids. Scientists
cal bodybuilding supplement plan believe that calorie restriction
would seem to be no-brainer. Yet not maximizes life span by providing
all studies verify the many beneficial just enough stress to promote
effects. One investigated the effects of added heat shock protein syn- That finding casts glutamine in a
an amino acid and carbohydrate drink thesis, thereby extending the life span new light, showing enormous poten-
vs. the same drink plus glutamine at of cells—and life itself. tial for encouraging anabolic effects
a dose of 0.3 grams per kilogram of One way that glutamine helps cata- in muscle. Once again, however, the
bodyweight.1 bolic hospital patients is by promoting effects are likely to become appar-
One group of subjects got a post- the synthesis of heat shock proteins, ent only under high-stress conditions
workout drink containing 9.25 grams which enable them to recover and characterized by high-intensity exer-
of essential amino acids and one gram survive.2 A recent study showed cise. So glutamine is most beneficial
of carbohydrate per kilogram of body- that providing glutamine to iso- to serious bodybuilders who are
weight, the dose considered effective lated joint cells prevented their breaking down muscle.
for bodybuilding. Another group got degeneration. The effect was traced —Jerry Brainum
the same drink with the glutamine to glutamine’s induction of heat shock
kicker. There were no differences in the protein.3 The joint cells were exposed to
rate of muscle protein synthesis be- heat stress and nitric oxide, both linked References
tween the two groups. The authors did to joint inflammation and breakdown. A
1 Wilkinson, S.B., et al. (2006). Ad-
suggest that glutamine may suppress secondary joint-protecting effect in-
volves the synthesis of the joint protec- dition of glutamine to essential amino
whole-body breakdown a few hours acids and carbohydrate does not
after the workout—an anticatabolic tors glucosamine and glutathione.
Another way glutamine helps enhance anabolism in young human
effect. males following exercise. Appl Physiol
One thing to consider about the both hospital patients and ath-
letes is by blunting the catabolic Nutr Metab. 31:518-29.
study is the type of exercise used. The 2 Wischmeyer, P.E. (2006). Gluta-
subjects rode a stationary bike for 90 effects of cortisol on muscle.
Cortisol is the major catabolic hormone mine: The first clinically relevant phar-
minutes at a moderate pace, which macological regulator of heat shock
you wouldn’t expect to lead to much in the body and is released under high-
stress conditions. Cortisol promotes the protein? Curr Opin Clin Nutr Metab
muscle protein breakdown. In fact, Care. 9:201-206.
some studies show that glutamine activity of cellular enzymes and proteins
3 Tonomura, H., et al. (2006).
offers the most benefit during high- that degrade protein.
Why cortisol prevents muscle growth Glutamine protects articular chon-
intensity exercise, which does result in drocytes from heat stress and
extensive muscle breakdown. wasn’t known until research showed
that cortisol aids in synthesis of myo- NO-induced apoptosis with HSP70
Recent research shows pre- expression. OsteoArth and Cartil.
viously unrecognized effects statin, a protein that interferes with
muscle protein synthesis and repair. A 14:545-63.
of glutamine. For example, 4 Salehian, B., et al. (2006). The ef-
glutamine promotes the activ- new study, however, shows that
glutamine blocks the cortisol fect of glutamine on prevention of glu-
ity of genes that produce heat cocorticoid-induced skeletal muscle
shock proteins—special cell- induction of myostatin, thereby
blocking the anti-anabolic effect atrophy is associated with myostatin
protecting proteins that kick expression. Metabolism. 55:1239-47.
in under stressful conditions. of cortisol in muscle.4
NUTRITION NOTES
Food Facts
That can affect your
workouts, weight and wellness
Diet soda
mixed with rum
or other alcohol
will get you
drunk faster
than if you use
regular soda
as your mixer.
Sugar-free mixers
get alcohol into the
bloodstream quicker.
Soft drinks may be one of the
reasons the number of Americans
with type 2 diabetes has tripled since
High estrogen levels 1980. Drinking soda regularly can
can make muscularity stress the body’s ability to process
hard to attain. sugar—a.k.a. insulin resistance.
Lemon juice
WARRIOR NUTRITION AND EXERCISE can help prevent
kidney stones.
From The Anti- It contains
Anti-Estrogen Answers Estrogenic Diet citrate, an acid
that binds to the
crystals in urine that
Q: I am physically lean and fit. Should I take an anti-estrogen can cause stones to
supplement anyway? grow. Squeeze the juice of
A: It’s virtually impossible to completely avoid estrogenic chemicals in the en- half a lemon into a few of the glasses
of water you drink during the day.
vironment, food and water. Regardless of your fitness level, you should protect Fish oil can block inflammatory
your body from the harmful effects of xenoestrogens. For that matter, estrogen chemicals in the body that trigger
inhibitors, such as EstroX, should be incorporated with anti-estrogenic food to joint pain. The news on essential fatty
acids just keeps getting better and
sustain a nutritional defense against the ever-growing onslaught of chemicals in
better. They’ve also been shown to
today’s world. help relieve depression.
Q: Is licorice estrogenic? Is it safe? Beans have
cancer-fighting
A: Licorice is definitely estrogenic and may cause water retention. It contains
properties due
active isoflavones, notably glabrene, which has exhibited various degrees of to their phytic
estrogen receptor–promoting activities. Recent studies showed that licorice’s acid content and
isoflavones, glabrene and isoliquiritigenin, can bind to human estrogen receptors saponins, which
reduce the ability
with high affinity and affect the body’s tissue the way estradiol does. of cancer cells to
Furthermore, the glycyrritinic acid found in licorice contributes to aldostero- multiply. They also
nelike action, meaning water retention. Aldosterone is a hormone that causes contain muscle-
building amino
water retention.
acids. Mix them with rice to complete
—Ori Hofmekler the amino profile.
Cold begets colds. Recent re-
search found that exposure to frigid
Editor’s note: Ori Hofmekler is the author of the
temperature can cause more suscep-
books The Warrior Diet and Maximum Muscle & Mini- tibility to the cold virus. Chilling the
mum Fat, published by Dragon Door Publications (www body causes a constriction of blood
.dragondoor.com). For more information or for a consul- vessels in the nose, which reduces
the supply of white blood cells that
tation, contact him at ori@warriordiet.com, www fight infection.
.warriordiet.com or by phone at (866) WAR-DIET. —Becky Holman
www.X-tremeLean.com
RECOVERY
sorbed intact through the gut. The authors think that those
peptides are the active factor of muscle protection, via
upgraded antioxidant activity. One, called peptide-12, is
sold as a natural blood pressure treatment. It blocks the ef-
fects of angiotensin-converting enzyme, which raises blood
pressure.
—Jerry Brainum
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took five grams a alanine and creatine monohydrate supplementation on
day of creatine or the aerobic power, ventilatory and lactate thresholds and time
placebo. They then to exhaustion. Amino Acids. In press.
Breakthrough research in
exercise metabolism now
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f you’ve been reading this series held that strength gains move in a fairly
for a while, you may be surprised. smooth upward trajectory with only
We are—because this may be the minor blips along the way, while size
longest we’ve ever stuck with a gains move in a stair-step pattern—a size
specific training protocol. Sure, surge occurs, and then you get nothing
we always incorporate 3D Positions of for periods of time except small strength
Flexion into just about any so-called increases. Then, if strength has increased
system we try, but after a couple of enough, you get another size surge.
months we’re usually on to something We’ve seen new size, but it’s not
new. Not this time. coming as quickly as we’d like (does it
We’ve been using our 3D version of ever?). You could argue that we’re both
Eric Broser’s Power/Rep Range/Shock fairly advanced, considering our more
system for almost 18 weeks, with one than 40 years of cumulative training
supercompensation back-off phase experience, but we think there’s still a lot
around week 13. We’re ecstatic at our of upside. That’s why we’ve made some
Model: Jonathan Lawson
strength gains, although size gains have adjustments lately—based on our fiber
been sporadic—but we haven’t allowed makeups—in an attempt to jar more-
that to deter us. According to many, that’s frequent size surges. Before we get to
how size and strength gains are supposed those, let’s review the P/RR/S protocol for
to happen. As we’ve noted, Arthur Jones those who aren’t familiar with it:
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Train, Eat, Grow / Program 89
Week 1: Power. Train every each week and adapt it to whichever trained them using various set-and-
exercise with straight sets—no P/RR/S protocol is called for. rep protocols. Those with a so-called
supersets, tri-sets or drop sets— ACE-2 variant, or endurance, gene
with reps in the four-to-six zone. (skinnier folks like Steve) responded
We use slightly higher reps on Clash of the Body Types best to using 12 to 15 reps, or
endurance-oriented muscles like extended tension times. When
calves, abs and forearms. As we discussed last month, those subjects used heavier weight
the two of us have different body that limited their reps to around
Week 2: Rep Range. For the types that require slightly different eight, they showed no difference in
first exercise you pick a weight methods to trigger results. In strength. (We’ve said that one of the
that allows you to get seven to a nutshell, Steve is more of a biggest mistakes hardgainers can
nine reps. On the second exercise hardgainer (skinny ectomorph), make is to train exclusively with low
you do 10 to 12 reps. On the while Jonathan leans more toward reps, and the study backs us up on
third you move the rep range up the athletic, mesomorphic type. that—zero results from that type of
to the high-end of fast-twitch Through our various training training for ectomorphs.)
recruitment—13 to 15 reps. experiments we’ve found that Steve The subjects who were more
responds best to longer tension anaerobic, like Jonathan, with
Week 3: Shock. This week is for times, while Jonathan responds something called an ACE-DD
putting your muscles through best to heavier straight-set work. variant, showed similar gains from
the meat grinder with supersets, It took us a long time to figure that both types of loads. They also
negatives, X Reps, drop sets out, but we always knew something made greater strength gains than
and so on. Broser says, “The was askew when Jonathan could the endurance-oriented group
goal [of Shock week] is the utter crank out more reps on his second but made the most gains from the
annihilation of every fiber, from set while Steve’s reps would drop heavier training. They apparently
slow-twitch to the fast-twitch by two or three. Plus, Jonathan had respond best to that kind of lower-
type 2As.” Reps for most muscles the ability to grind out reps—Steve rep weight work [Colakoglu, M.,
stay in the eight-to-10 range, but tends to hit a wall—bang!—and he’s et al. (2005). Eur J App Physiol.
extended-set techniques are a done. As we reported last month, a 95(1):20-26].
must. study finally showed what’s taken That has hammered home the
us years to discover. Let’s revisit that fact that Jonathan needs to train a
After week 3, it’s back to week 1, important research development. little differently than Steve during
Power, with new strength. We use Researchers took about 100 each week—so we’re customizing
the same solid 3D POF program randomly selected subjects and the rep ranges a bit to fit our specific
body types.
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Power Trip
Last month we discussed how
Steve might benefit from using
a pyramid approach on his big,
midrange exercises during Rep
Range week. Why? He’d get one
longer-tension-time set—the first,
at about 12 reps—as opposed to
all sets on that important first
exercise being in the seven-to-nine
range. While he’s getting longer
tension times on his stretch- and
contracted-position moves—10
to 12 and 13 to 15, respectively—
during Rep Range week, he was
getting gypped on his important
compound move.
For example, for upper chest
he was doing seven to nine reps
on incline presses, then 10 to 12
on incline flyes and 13 to 15 on
high cable flyes. By switching
to a pyramid scheme—12, nine,
120. Close-grip, or V-handle, cable maximize trap elongation in the holding a plate on our chests, but
rows keep our hands at the midline stretch position. that got awkward as our strength
of the torso at the bottom of the increased—especially during
stroke, which is stretch territory Smith-machine sissy squats. heavy Power week. We now do
for the midback. We keep our We were doing our sissy squats, them with the Smith-machine
torsos upright, no forward lean, to the stretch-position quad move, bar resting across our front delts
with some weight on each
side of the bar. Using the
Smith machine makes the
exercise more stable, as
you don’t have to focus on
Decline close- balance; however, you have
grip bench to stay in control and not
presses—one bounce—unless you want
of the best knee damage.
midrange
Hyperextensions.
movements We’ve done these all along
for complete as an extra stretch-position
triceps exercise for hamstrings.
development. Because we’ve gotten so
strong on them, holding
weight has become
uncomfortable. For that
reason we now do them
while holding a 45-pound
plate, but we use the
Double-X Overload style;
that is, doing a stretch-
position X Rep after each
full-range rep. We do
Model: Jonathan Lawson these after stiff-legged
deadlifts, so we get lots of
stretch overload for the
hamstrings.
triceps activation. Close-grip bench of Arnold doing barbell curls that got
Smith-machine wide-grip presses solved the problem. Ah, us motivated to return to them. For
upright rows. We were using rack but haven’t we said that decline barbell curls we’re using an EZ-curl
pulls as our midrange-position delt close-grip presses are better than bar, with a grip just inside shoulder
exercise. Then we noticed that we’d the flat-bench variety at hitting all width, and keeping torso rocking to a
started inadvertently cheating and the triceps heads? Yes, which is why minimum—till the last rep or two.
using too much trap power. That we do ours on a flat bench but with Next month we’ll look at changes
resulted in less delt development. our butts up. Sure, people will think we’ve made to Shock week.
To remedy that situation, we’ve you’re cheating, but you’re not— Note: Our Rep Range week is
moved to a Vince Gironda favorite, you’re just simulating a decline outlined on page 72. For our complete
wide-grip upright rows on the Smith position, which is better for full P/RR/S program—three weeks of 12
machine. We keep our form strict triceps development. We use a grip separate workouts—in a form that
and pull the bar up to our low-pec that’s about half a hand width inside you can print out and take to the gym
line so the upper arms are up and shoulder width. We tried a narrower so you can experiment along with us,
out, activating the medial-delt grip, but it aggravates our wrists. see pages 103 through 114 in Chapter
heads. We use a grip that’s about Also, we keep our arms angled in 15 of the e-book 3D Muscle Building.
two hand spaces outside of shoulder toward out sides as we lower the bar.
width. If you try these, don’t pull Editor’s note: For the latest on X
higher, or you could damage your Barbell curls. We were using Reps, including X Q&As, X Files (past
rotator cuff. preacher curls as our midrange- e-zines), before and after photos and
position movement for biceps, the X-Blog training journal, visit www.
Close-grip bench presses. but we were craving more muscle X-Rep.com. To order the Positions-
We used dips for a while as our synergy—preachers were too strict, of-Flexion training manual Train, Eat,
midrange triceps exercise, but we better for use in a split that has Grow, call (800) 447-0008, visit www
both felt that having freedom of back and biceps on the same day. .Home-Gym.com, or see the ad below.
movement of the torso limited our Plus, we recently ran across a shot IM
3D Arm
each bodypart in The Ultimate Mass Workout
e-book (available at X-Rep.com). You could take
Assault
recommend one of the split routines, as the full-
body workouts can be somewhat grueling, espe-
cially if you add stretch- and contracted-position
exercises for two muscle groups. Either way, train
arms twice a week with full 3D POF programs,
Q: I’m very grateful for all the hard work you’ve and your gains should continue. Here’s a good
put into creating and sharing 3D POF. I’ve never example:
been very serious about working out, mainly be- Biceps
cause I’ve been unable to increase the size of my Midrange: Standing barbell curls 2 x 9-12
arms even though it was pretty easy for me to grow Stretch: Incline dumbbell curls 1 x 9-12
every other muscle group. I’ve been following your Contracted: Concentration curls 2 x 9-12
POF advice for four weeks, and I’ve already started
seeing a significant difference in my arm size. I’m Triceps
following the every-other-day-split routine [out- Midrange: Lying extensions 2 x 9-12
lined in your 3D Muscle-Building e-book], but I Stretch: Overhead dumbbell extensions 1 x 9-12
have a problem: It’s very nicely balanced, but I don’t Contracted: One-arm pushdowns 2 x 9-12
have a lot of time to train, and more often than not
I have to cut my workout short. I’ve decided to keep I suggest more-isolated moves for the midrange exer-
one exercise, the midrange position, for every mus- cises, as opposed to undergrip chins and close-grip bench
cle group but continue using all three exercises for presses, because you’ll be doing pulldowns or chins and
arms. Or should I keep the stretch- or contracted- bench presses elsewhere in the program. It would be re-
position exercise for the other bodyparts instead? dundant to do them again for arms, albeit with different
hand positions.
A: I consider the big, midrange exercises the most im- Also, once your arms adapt to the classic 3D POF ap-
portant for building mass, so doing that exercise for each proach, start using some of the other 3D arm programs that
bodypart and then full 3D POF programs for your arms is include X Reps, drop sets and so forth, as outlined in 3D
an excellent strategy. If you’re interested, you’ll find three- Muscle Building, to spur new mass gains.
days-a-week and four-days-a-week programs that contain
Q: I just finished reading your new e-book 3D
A solid 3D POF biceps routine is barbell curls for Muscle Building, which was really interesting.
the midrange position, incline curls for stretch and Great job! I have a question regarding how often you
concentration curls for the contracted position. should work out. In phase 1 of the [20-pounds-of-
muscle-in-10-weeks]
program you start
with three days per
week. Then in phase
2 you switch to every
other day. What’s
the reason for the
change in training
Neveux \ Model: Jeff Hammond
frequency?
A: Phase 2 is a split
routine. The every-
other-day frequency
ensures that you train
each bodypart every
five days. Phase 1 has
you training everything
directly or indirectly
three days per week
with lower volume—
that is, fewer sets.
Phase 1 is an anabolic
Neveux \ Model: Eric Domer
multijoint exercises.
Then in phase 2 you
slightly increase the
number of sets, with
the 3D POF strategy for
each muscle, and the
•Meal 1: At 7 a.m. you eat a big breakfast and trigger in- www.X-Rep.com. IM
Steve Holman
82 MARCH 2007 \ www.ironmanmagazine.com ironchief@aol.com
Free download from imbodybuilding.com
Mr. Natural Olympia John Hansen’s
Naturally Huge
Airborne unit of the United States Army from 1961 through
Naturally Huge
Naturally Huge
three times a week and Hyperextensions (holding 25 pounds) 3-4 x 15
did notice changes—his Leg curls 3-4 x 15
glutes were harder. Stiff-legged deadlifts 3 x 15
Hall, who taught Lunges (with weighted vest) 2 x 30
physical education for Tri-set
32 years at Warrensburg Standing calf raises 3 x 12-15
Lathan Junior High Seated calf raises 3 x 15
School in Warrensburg, Leg press calf raises 3 x 20
Illinois, limits the num-
Thursday: Triceps, calves, hamstrings
ber of personal-training
Superset
clients he takes on be-
Close-grip bench presses 3 x 15
cause he wants to enjoy
Pushdowns 3 x 15
retirement. He and his
Reverse-grip pushdowns 3 x 15
wife, Nola, have been
Bench dips (feet on floor) 3 x 15
married for 35 years.
Leg curls 3-4 x 15
Hall has no plans
Stiff-legged deadlifts 3 x 15
to stop competing. He
Lunges (with weighted vest) 2 x 30
believes he can still
Tri-set
improve his physique,
Standing calf raises 3 x 12-15
and it is the challenge
Seated calf raises 3 x 15
that pushes him to
Leg press calf raises 3 x 20
train so hard. His goal
is to be the best he can Friday: Quadriceps, abs
be no matter what his Ride bike (warmup) 10 minutes
age—although I think Leg extensions 5 x 15
it’s safe to say that Squats 5 x 20
Murrell doesn’t even Leg presses 4 x 15
consider his age when Nautilus one-leg leg presses 3 x 15
it comes to his physical Abs: same workout as Monday
accomplishments. His
achievements in the Hall’s Daily Diet
sport of bodybuilding Breakfast: whey protein drink with creatine and gluta-
Photo courtesy of Murrell Hall
GH release produced by
exercise does offer several
The reality about GH is not quite When insulin lowers blood glucose, have defective hormone release
so dramatic. The only drug-tested GH and other hormones prevent the mechanisms.
Mr. Olympia occurred in Chicago levels from dropping too low. The an- When it’s taken orally, however,
back in 1990. Several of the com- tagonist effect of GH against insulin the scenario changes. Arginine goes
petitors told me, off the record, that is so potent that many researchers to the liver, where it encounters the
they planned to circumvent that believe that large doses of it promote enzyme arginase, which degrades it.
year’s drug prohibition by using insulin insensitivity, thus increasing You could get around the formidable
large amounts of GH. Then, as now, the chance for diabetes. More recent enzymatic barrier by increasing the
there was no official test to show studies, however, show that normal oral dose, but then you’d probably
that an athlete was injecting GH. The levels of GH, such as that induced by have to deal with nausea. Besides,
competitors figured that GH pro- exercise, help prevent both metabol- when you take arginine prior to
vided little or no actual anabolic or ic syndrome and diabetes by cutting weight training, it has the paradoxi-
muscle-building effects by itself but visceral, or deep-lying, abdominal cal effect of blunting GH release.
did pack a punch when used with fat. Several (continued on page 100)
anabolic steroids. When the steroids The anabolic reputation of GH has
were eliminated a few weeks before also fostered a large response from
the contest, GH froze the muscle size the food supplement industry. Most
produced by the earlier drug cycles GH supplements on the market are An increase in GH,
and kept delivering fat-loss benefits. based on various combinations of coupled with the rise of
That makes a lot of sense because amino acids. Whether aminos actu-
GH is a survival hormone. Among its ally promote a GH response depends other anabolic hormones,
many functions is that it preserves on how and when they’re used. Intra- improves muscle protein
lean mass, mainly muscle, by pro- venous administration of the amino
moting the use of bodyfat as fuel. acid arginine in 30-gram doses pro- synthesis. That translates
GH also comes into play as a coun- motes significant GH release unless to increased muscle size
ter-regulatory hormone to insulin. you’re deficient in the hormone or
and strength.
96 MARCH 2007 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
Growth Hormone Muscle Zone
GH is uniquely
useful for world-class athletes use GH, even
preserving if they aren’t interested in building
and repairing massive muscles. GH helps them
connective tissue, recuperate from intense training
such as tendons and protects connective tissue from
and ligaments. injury.
GH’s role in protecting connec-
tive tissue also applies to people
as they age. Most forms of joint
pain involve connective tissue and
often appear when GH levels drop
with aging. Paradoxically, injecting
large doses of GH causes joint pain
in many people through an over-
growth of tissue.
One interesting aspect of exercise
and GH is that normally when large
amounts of GH enter the blood,
the brain’s feedback system blunts
release of the hormone that releases
GH. Yet with continued exercise, the
body overcomes the feedback.
As to what precisely sets off GH
release during exercise, scientists
still aren’t sure. There are, however,
several candidates.
Model: Bob Donnelly
One theory is that exercise-in-
duced muscle tension provides a
neural effect, leading to a GH re-
lease. Another popular hypothesis
is that nitric oxide stimulates GH
release during exercise. Studies
show that NO does potently pro-
mote GH release, but they involved
isolated cells, and whether the effect
occurs in a living human body is still
speculative.
The most popular explanation
is that the hydrogen ions, or acid
produced in muscle, relay a chemi-
cal message to the brain that results
in a heightened GH response. When
subjects take antacids, such as so-
dium bicarbonate, during exercise,
the GH release is blunted.
That raises the question of
whether using supplements that
reduce muscle acidity, such as beta-
alanine, would reduce GH release.
The answer is no; supplements work
Many world-class
athletes use GH
High insulin
levels oppose GH because it helps
release. them recuperate from
intense training and
protects connective
tissue from injury.
Free download from imbodybuilding.com
Even not
drinking enough
water during
training blunts
Model: Steve Namat
GH release.
is believed to trigger GH
release.
Episode 20
The Need for Thick Skin
by Ron Harris Photography by Michael Neveux
“
M
an,” Randy said, shaking his does it? Muscleheads can dish with the best of
head as he walked into the them. The anonymity of screen names and the
gym. And I knew exactly what ability to effortlessly impersonate others in a
he was referring to. malicious manner only make it easier.
I’d written something in a I hadn’t trained with Randy in more than a
magazine that someone was very upset about, week, and that was when most of my dubious
and through the magic of Internet message Internet publicity had erupted and festered.
boards it had escalated into a major inter- Randy had followed the whole mess and had
national incident. For those of you who are even chimed in to defend me several times
unfamiliar with these message boards on body- under his screen name, “Buttercup.” Yes, most
building Web sites, let me try to draw a compar- guys have tough-sounding names like
ison. In the old days housewives used to gather “2Huge4U” or “BenchPress700,” but Randy had
in their backyards as they hung and folded their appropriated the name of one of the Powerpuff
laundry, gossiping over the fence about who Girls. I actually had to ask him to cease and
said what about whom, which spouses were desist with his well-meaning defense, as he was
cheating, who was stealing from the church also insulting the other guy mercilessly in the
offering baskets and so on. When the telephone process. It only infuriated the other guy’s fans,
came on the scene, it facilitated rapid dissemi- who unleashed a new wave of hostility and ill
nation of rumors, lies and unfounded accusa- will.
tions. The whole thing was getting uglier by the
Then came the mother of all high-speed minute. I finally stopped responding at all. The
communication tools: the Internet. Nowadays negative energy was making it hard for me to
bodybuilders can share their training and nutri- sleep and focus on my work.
tion tips with their brothers and sisters in iron It took my wife, Janet, to make me step back
at lightning speed. Of course, they can also and realize what a colossal waste of time the
insult each other, make wild claims and ac- whole fiasco was—kind of like campaigning for
cusations and intentionally start trouble in any Ralph Nader for president. I was finally shrug-
number of ways. ging it all off, but Randy was still seething.
Housewives of yore clucking beneath their “Did you read what that idiot posted this
laundry lines had nothing on today’s body- morning?” he demanded.
Model: Ken Yasuda
builders when it comes to delighting in gossip “Randy, I don’t even want to know. I prom-
and scandal. It doesn’t quite mesh with the ised my wife and myself I wasn’t going to reply
image of big, strong, macho dudes very well, anymore, no matter what (continued on page 128)
mused.
“Every couple of weeks you hear
about someone getting arrested,
dying, going through a divorce or
being responsible for the death of
Princess Diana. Nine times out of 10
it turns out to be a total fabrication.
But in the meantime, the accused
has to go through a good deal of grief
and waste his time trying to convince
everyone the story isn’t true. I hate
to tell you, but if you achieve any
amount of fame or recognition in
this sport in the next couple of years,
odds are you’ll eventually be the
subject of trash talk.”
“That’s crazy!” Randy laughed.
“What could anyone possibly say
about me?”
“Oh, where do I start?” I grinned
back at my naïve young friend. “If
you have a great bodypart, you’ll hear
how it’s all synthol or an implant or
A positive something. Or if you have a lagging
attitude bodypart, they’ll gloat about how
can help horrible it is and how you’ll never
create more bring it up. People with nothing bet-
ter to do will question your sexuality,
positives in
accuse you of being a drug addict,
the gym—
even say you’re a huge fan of Justin
like bigger Timberlake.”
muscles. “That’s so wrong,” he moaned. “I
hate Justin Timberlake.”
“Years ago when I was first get-
(continued from page 123) was said I didn’t deserve the abuse from ting into this business, working for
about me. All that does is keep the some of these nameless message a bodybuilding show on ESPN, my
thing going and going.” board trolls, but you have to under- boss told me I needed to develop
“I don’t get it, Ron. Some of these stand that some people thrive on thick skin and let all that crap bounce
fools are making you out to be negativity and live to make others right off me. I wasn’t even really
worse than Hitler, Saddam Hus- miserable. Even really nice guys like listening at the time, but I sure un-
sein and the Antichrist just because Ronnie Coleman and Jay Cutler, derstand what he meant by that now.
you’re in this feud with their idol.” who never say anything bad about There will always be people who are
“I know,” I said. “It was really anybody, are the victims of these jealous of you or dislike you for their
getting under my skin, but all of a negaholic bums.” own evil reasons. The Internet gives
sudden I came to my senses and “Yeah, I’ve heard about them get- those people an easy forum to spread
saw how ridiculous it was. I knew ting arrested a couple times,” Randy their vile garbage for all to see.”
The Internet
is the
mother of
all gossip
spreaders.
Rumors
about drug
abuse, death
and murder
spread at
lightning-
fast rates
through
cyberspace.
Training has an
antidepressant effect.
Dave Goodin
Age: 48 Height: 5’7”
Training adaptation: When I was younger, I’d try every routine that
came out in the magazines. I learned that I do much better sticking to the
basics. There are really no secrets. You just have to train hard and consis-
tently...and keep doing it for a long time.
Weight: 126
The year was 1970, and the place was the original Gold’s Gym in Venice,
California, where much of “Pumping Iron” would be filmed four years later.
I approached the two men standing under the chinning bar with some
trepidation. One of them was a bodybuilder I’d seen compete the day before
in the AAU Mr. America contest. His name was Bill Grant, and he’d placed 12th
in the contest, which was won by Chris Dickerson, who went on to win the Mr.
Olympia title in 1982. I told Grant that I thought he should have placed higher.
“Thanks, man,” was his only reply as he turned to continue his set of chins.
It wasn’t an especially auspicious beginning to a friendship that continues to
this day. Perhaps the oddest aspect is that Bill doesn’t look that much different
from the way he did that day 36 years ago. Sure, the Afro is gone, but the body
remains remarkably similar. Grant is a true example of the power of exercise
and nutrition to forestall the ravages of aging. After all, how many 60-year-old
men can boast of having the same measurements they had at age 20?
Bill was born on September 27, 1946, in Orange, New Jersey, and still
resides nearby. To say that he was small when he began training would be
an understatement. In fact, Grant was so tiny, he’d have had to look up to a
pygmy. At 14, when he began training, he stood only 4’9” and weighed 110
pounds. He tried out for his high school football team, only to be rejected
because the school didn’t have a uniform small enough to fit him. Grant,
however, took advantage of his stature and speed to run track, competing
successfully in the mile and other events.
www.ironmanmagazine.com \ MARCH 2007 157
Free download from imbodybuilding.com
Frozen
in Time
“A return to the
more classical
physiques of the
past, such as Steve
Reeves’, would
likely increase
public interest in
bodybuilding”.
tor.
T
he thing that you notice about massive results. I started with 20
Clark Bartram when you hang pullups, followed immediately by 20
out with him long enough pushups. Then I’d do 19 reps of each
is that he’s always eating exercise, then 18, all the way down
something. Whether it’s a strip of to one pullup and one pushup.
beef jerky, a handful of cashews, an People were starting to notice my
apple or a piece of cold chicken, he’s transformation, and I became the
always taking in the nutrition that’s go-to guy when it came to questions
fueled one of the longest careers in about exercise and fitness. I loved
the fitness industry. helping other people out, and
“I’m a living example of what a that was the experience that really
little discipline can do for the body launched my career.”
and the soul,” Clark says between The most remarkable thing about
bites, as he takes me around his Clark is what a regular, down-to-
hometown of Escondido, California, earth guy he is, despite the success
just outside San Diego. Clark was he’s achieved in what many people
born in Ohio, but after serving in the think of as an ego-driven business.
Marine Corps at Camp Pendleton, You wouldn’t know from talking
he made his home in Southern with him that he’s been on more
California. San Diego is close than 100 magazine covers or that
enough to Los Angeles, the mecca of he had a hit cable TV show in the
the fitness industry, but far enough United States and Europe.
Model: Clark Bartram
away to not let it get to you. What you would figure out is that
“When the other guys on the base he’s in great shape for his age, and
took naps, I worked out,” he recalls it would probably surprise you to
of his days in the military. “I did a learn that he’s 43. You’d come to
crazy pyramid routine that delivered appreciate (continued on page 174)
(continued from page 171) his goofy long simply because I decided to fit lifestyle.
sense of humor. You’d realize that make it last that long,” he says. “I have a purpose statement,” he
he’s more than happy to share his “I knew long ago, when I was just continues: “‘I will positively and
expertise with you, whether you getting started, that I was going to powerfully affect everyone I come
just want to get in shape or become be successful in this industry. It’s into contact with.’ That’s what gets
a fitness model yourself. And, been a conscious choice for the me moving in the morning and
eventually, you’d notice that he’s past 20-plus years, and I’ve worked keeps me forging ahead even when I
always eating. hard—and continue to work hard— get rejected.”
Clark needs to eat constantly to accomplish something each and Clark explains that the difference
because he’s constantly on the every day, even if it’s something between him and many male fitness
move. He has been for more than small.” models is the professional approach
20 years, and his career is showing Currently, Clark writes articles he’s taken throughout his entire
no signs of slowing down. Long for three magazines, is working on career. “Some guys get into the
after other famous faces and another book, is designing fitness business for the wrong reasons,” he
midsections are burning out and Web sites and speaks before large reflects. “For them, being a model
Clark Bartram
fattening up, Clark is making deals, audiences. And plans are in the is all about stroking the ego and
signing contracts, booking covers works for a chain of fitness centers meeting hot chicks. There’s nothing
and proving that it’s possible to have that will bear his name. “I’m really wrong with that, but when you don’t
staying power in a business that excited about all my projects, take something seriously, you can
chews people up and spits them especially the fitness centers. get into trouble.”
out. Everything I do is all about helping Clark says that a lot of male
“I feel my career has lasted so normal people live a healthier, more fitness models become primo dons,
above is an example of one week. ahead. I’m preparing to get in very focusing on the cellular level. It’s
I always change things up. marketable shape and presenting amazing!”
I like to do 30 minutes of car- that to all the magazines. I really Clark is also the fitness adviser for
dio on the Step Mill or Gauntlett believe that I have an important LifeCore Fitness, a manufacturer of
when I’m done training. story to tell, one that will resonate quality cardio equipment, and he
—C.B. with guys in their 40s who’ve let endorses the line of belts, gloves,
their priorities slip over the years.” straps and other weightlifting
Clark admits that it takes him a accessories (continued on page 178)
(continued from page 175) made by and I work hard to protect them.” professional.
Clark Bartram
Schiek products. Clark has surely made a name for “I always try to be generous with
“I’ll only involve myself with himself in the fitness industry. And, advice,” he says. “And a lot of people
companies that I truly believe in,” as he grows older, he plans to do have asked me for it over the years,
he says. “The product has to be even more to help up-and-coming especially the younger guys who
really good, and the people have models realize that they, too, can look at all that I’ve accomplished
to have integrity. My name and my help others and enjoy a rewarding and want to do the same things with
reputation are my biggest assets, career by being dedicated and their lives. I’ve been there and done
for five years, and my my firm belief that you’ll be less 3 O Degree Burn™ - - - 1 - 3X 2 - 2X 2 - 3X 2 - 3X
Has life handed you some un- Unfortunately, not all of it is the stronger, you’ll lessen the effect
expected challenges over the kind we hoped to experience that those challenges have on the
years, and you aren’t really sure when we were younger. Letting quality of your life.
how you’ll recover? Have you let our bodies become unhealthy and What do you do when life isn’t
a few extra pounds stack up and out of shape, settling for a career turning out the way you wanted?
you can’t get yourself motivated far beneath our expectations, suf- Do you start settling to avoid more
to get back into shape? Do you fering financial setbacks and going anticipated pain? Or do you create
feel that you’re stuck in a boring, through some bad breakups can a new plan and move forward with
low-paying job with no way of take a toll on how we feel about certainty and confidence?
escaping? Have the bad relation- ourselves. If you can relate to what That’s the challenge.
ships you’ve experienced made I’m describing, you’re certainly not You can make your life better as
you pessimistic about having alone. Challenges in life continu- you get older—no matter what’s
real passion in your life? Have ally affect the best of us. happened in the past. You’re
you settled for “survival mode” It’s not necessarily what hap- too young to give up on your
and been there for so long that pens in your life that makes it dreams—and too old to keep on
you don’t even remember the good or bad—it’s how effectively dreaming. You need a step-by-step
dreams you had as a younger you deal with what happens to plan for success. You need to take
Model: Skip La Cour
man? you. You’ll never get rid of your action now—to get your swagger
Change in life is inevitable. challenges. When you become back.
What Is “Swagger”?
No matter what’s
happened to you in the
past, you must force
yourself to keep going for
what you really want in
your life—not for what
you think you can have.
To break out
of your limited
way of thinking,
create a “dream”
or “vision” board.
Add pictures
of people you
want to meet,
physiques you’d
like to emulate
and so on.
2) Identify Exactly actions will all lead you to where I want to have and any other
you think you ought to be. pictures that motivate me to
What You Want for No matter what’s happened to strive to get more out of life. I was
the Rest of Your Life you in the past, you must force surprised at how difficult this
yourself to keep going for what you was for me at first. I didn’t realize
When things aren’t going well really want in your life—not for just how my limiting beliefs were
in life, people often stop striv- what you think you can have. That affecting what was available to
ing for what they really want and step can open your mind to a life me. The amazing thing was how
start going for what they think is that you never would have imagined much easier it became to dream
available to them. was possible for you. Think big. once I got myself going.
If you think you’re worthy of Dream big. Be specific. I look at what I’ve posted
the very best life has to offer, One of the ways that I learned on my dream board every day.
you’ll have the best chance to how to break out of my limited “What you focus on in life ex-
make that vision you have for thinking was to create a “dream” or pands,” and, “Where attention
yourself come true. Likewise, if “vision” board on my office wall. I goes, energy flows and results
you don’t think you’re worthy, continually add pictures of people I show,” are sayings that remind
you’ll make that vision of your want to meet, things I want to own, me to review what I want for my
life come true. Your thoughts and places I want to see, the physique life on a regular basis.
workout routines,
metabolism-accelera-
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yourself to a
structured workout
and eating program.
7) Become an Expert
at Something You’re
Passionate About in
Life
One of the best ways to start
feeling good about yourself again
is to become an expert at some-
thing you’re passionate about.
I once heard someone say that
if you read only five books on a
particular subject, you’ll know
more about that subject than 95
percent of the rest of the world.
That’s exciting. Whether you’re
interested in health and fitness,
cooking, salsa dancing, real es-
tate investing or how to tell if a
person is lying…it doesn’t matter.
Read those five books. Attend a
seminar. Get enthusiastic about
your specialty area, and watch
the people around you respond
to your enthusiasm. People are
attracted to other people who are
passionate. You’ll find an audi-
ence who is interested—no mat- Be totally and
ter where your passion lies. You’ll consistently
find yourself becoming a people empowering in
magnet. your thoughts,
You’ll develop confidence in words and
yourself when you know you’re actions—with
better than most in your chosen yourself and
interest. others.
In the other areas of your life
make your strengths even stron-
ger. Focus on bolstering your
strengths instead of spending
your valuable time neutralizing
your weaknesses.
(continued on page 222)
ne of the sad realities of life is pharmaceutical hormone had, until recently, another
that just when you need mus- choice: over-the-counter pro-hormones. Pro-hor-
cle the most, you start losing mones, as the name implies, were substances that en-
it. Foremost among such zymes converted into testosterone or were themselves
factors is a drop in anabolic synthetic versions of it, similar to anabolic steroid
hormones that begins about drugs. Many of the final generation of pro-hormone
age 40. No matter how hard supplements were anabolic steroids never marketed
you train in the gym, without by drug companies. They squeaked through legally due
a normal level of anabolic hor- to loopholes in the 1994 Dietary Supplement Act.
mones, such as testosterone and The loopholes were effectively closed by law, and
growth hormone, you’ll find that muscle gains become in January 2005 all pro-hormones were removed from
a distant memory. Even harder to take is the gradual sale, with one notable exception: dehydroepiandros-
loss of strength, often coupled with an increase in terone, or DHEA. DHEA was the first pro-hormone
bodyfat. sold over the counter in the late 1970s. Early versions
The relationship of anabolic hormones to muscle were usually derived from a sterol found in Mexican
maintenance has led many men to consider testoster- yams and often showed a lack of quality control. In one
one-replacement therapy. Most doctors won’t routinely analysis actual DHEA content varied from zero to 150
Model: Ronnie Coleman
prescribe it because of (unfounded) fears about its percent of what the label said, and only seven out of
stimulating prostate cancer. They figure that unless a 16 products showed DHEA contents within 90 to 110
man has a big-time T deficiency, any treatment is su- percent of listed label values. One product didn’t con-
perfluous and potentially dangerous. tain any DHEA, and two others contained only trace
Those who would rather avoid using any type of amounts. More recently, ConsumerLabs.com analyzed
anti-cortisol properties. Not only gical well-being. None experienced involving animals show that the
does cortisol break down muscle (a any side effects. Another study hormone offers protection.
catabolic activity), but long-term found that giving only 25 milligra- In younger women with higher
cortisol release destroys neurons ms of DHEA daily to older women estrogen levels, DHEA provides anti-
in the brain linked to memory and improved the status of several brain estrogenic effects. In older women
DHEA appears
to increase the
activity of a
substance that
promotes fat
oxidation.
MYOTROPHIC
HYPEREXPANSION
GROWTH KIT
FOR ORAL USE
www.gasparinutrition.com
Model: Lee Apperson
References
1 Schmidt, P.J., et al. (2005).
Dehydroepiandrosterone mono-
therapy in midlife-onset major
and minor depression. Arch Gen
Psychiatry. 62:154-62.
2 Villareal, D.T., et al. (2004).
Dehydroepiandrosterone
(DHEA) is an anabolic steroid
Model: George Turner
adverse effects on their prostate 40, since it will convert into ADG Modulation of collagen metabo-
size or function. and may cause prostate gland en- lism by the topical application
A form of DHEA called 7- largement. In men over 40, it may of dehydroepiandrosterone to
keto DHEA doesn’t convert into benefit the immune system and human skin. J Invest Dermato.
testosterone or estrogen and may counteract the impact of cortisol. 124:315-23.
provide many of the health be- Those who have low blood levels 7 Nair, K.S., et al. (2006). DHEA
nefits of DHEA minus hormonal of DHEA-S are likely to show the in elderly women and DHEA
effects. Some preliminary studies most benefits. If you’re contempla- or testosterone in elderly men.
suggest that it exerts a thermo- ting using DHEA, you should first NEJM. 355:1647-59. IM
ach month we will troubles would disappear. Indeed, ments to ensure that you’re taking
comb the archives creating the appropriate environ- into account all factors conducive
ment—an anabolic environment— to muscle growth.
of Bodybuilding. is the key to great gains. The inner environment encom-
com’s supersite and select From here, the obvious question passes the anabolic processes that
one of the best articles is, Just how do you create an anabol- govern muscle growth, such as
ic environment? With anabolic per- protein synthesis, glucose metabo-
to feature in our pages. taining to the stimulation of muscle lism, insulin drive and hormone
This month we showcase growth, it follows that you should balance. Outer environmental fac-
David Robson’s work. It’s a focus on and prioritize all facets tors can include various stressors,
of muscle growth facilitation to training stimulus and methods,
comprehensive overview of achieve an anabolic environment. pollution and recovery, all of which
how to keep your muscle An anabolic drive, which is de- enhance the crucial inner anabolic
growth on an upward fined as a precise synergy of nu- processes.
tritional, hormonal and metabolic It’s important to consider all of
trajectory. True, some of activities that completely control those factors if building muscle is
what he suggests is review, growth, needs to be in place before your aim. In reality, though, the
but we believe that it pays you can achieve complete growth; lives we live often preclude this
however, an anabolic environment possibility. Of course, if one were to
to review sensible views if encompasses a more comprehen- devote his life solely and exclusively
you want to get huge. sive set of targets. to bodybuilding, and cost and time
—the Editors Of course, nutrition, hormonal weren’t an issue, he could conceiv-
control and metabolism are key fac- ably attain his dream physique.
Creating the ideal physique can tors, but it’s also very important to I am not discussing anabolic
be exceedingly frustrating for many, consider attitude, training intensity steroids (and other growth drugs)
as a wide range of factors need to and appropriate recovery strategies here, having chosen instead to look
be in place to ensure an environ- when you’re aiming to grow at a fast at building the ultimate physique
ment conducive to muscle growth. rate. from a natural perspective. You can
Ask any bodybuilder. He’d probably When you consider environment create an anabolic environment
tell you that if he could provide the in the context of continual gains without drugs by adhering to the
perfect environment in which his in muscle size, you need to look at following guidelines:
body could grow, his bodybuilding both the inner and outer environ-
Getting inadequate
nutrition can take a toll
on workout productivity.
www.ironmanmagazine.com \ MARCH 2007 241
Free download from imbodybuilding.com
Bodybuilding.com Presents
The subjects provided blood samples every 10 minutes GH is best released when your blood glucose and
for 3 1/2 hours. After giving a baseline sample, they took blood fat are low, which is why you shouldn’t take
either seven grams of arginine or a placebo in a random, GH-boosting supplements on an empty stomach.
blinded protocol. On the exercise days the subjects did
three sets of nine exercises, using weights equal to 80 per-
cent of their one-rep-maximum lifts. tion and production of peroxynitrate free radicals that form
Exercise promotes GH release via several mechanisms. when high levels of NO are exposed to hydrogen peroxide
One involves the heightened release of a brain neurotrans- in the tissues.
mitter called acetylcholine. That blunts the release of An additional and important benefit is that arginine
somatostatin, leading to higher GH levels. In addition, increased the subjects’ adiponectin levels. Adiponectin,
intense exercise promotes the release of growth-hormone- which is secreted by fat cells, is a very useful substance
increasing hormone from the hypothalamus, further in- because it increases insulin sensitivity and promotes the
creasing GH release. use of bodyfat as a fuel source. Diabetics and those who
In the new study, oral arginine increased GH release are obese usually lack sufficient adiponectin release, which
when the subjects were at rest (double baseline levels), but leads to the cluster of symptoms known as the metabolic
training alone produced a greater release of GH than argi- syndrome.
nine alone (sixfold over resting levels). Speaking of adiponectin, another new study found that
Interestingly enough, the amino acid offers significant giving subjects the B-complex vitamin niacin dramati-
benefits to humans with diabetes, as a new study demon- cally increased adiponectin levels.4 Twenty-four people
strates.3 Thirty-three obese diabetic patients followed a took an extended-release version of niacin. During the
low-calorie diet and trained on an exercise program for 21 first four weeks the daily dose was increased at weekly
days. They were divided into two groups, with one group intervals from 375 milligrams to 1,000 milligrams. The dose
on a placebo, the other on 8.3 grams of arginine a day. was maintained for a month, then increased to 1,500 mil-
Both groups lost bodyfat, but the arginine group lost ligrams a day for another six weeks. Those doses led to a 54
more. They also experienced improved glucose metabo- and 94 percent increase in adiponectin levels. Adiponectin
lism and insulin sensitivity; better endothelial, or blood not only helps with fat burning but also prevents metabolic
vessel, function; less oxidative stress and a greater sparing syndrome, diabetes and cardiovascular disease.
of lean mass during the diet. Diabetics, because of damage Niacin, however, should never be taken before a work-
to the endothelium, often are deficient in NO, which leads out, since it blocks the use of fat for fuel, prematurely
to high blood pressure and various cardiovascular compli- exhausting limited glycogen stores. The extended-release
cations. Being on arginine seemed to lower blood pressure, niacin used in the study has also been linked to liver prob-
likely the result of an improved NO profile. lems.
The authors note that they chose the dose of 8.3 grams a What about the NO-boosting supplements? They’re
day of arginine because nine grams is the minimum effec- popular, but do they work as advertised? The advertise-
tive dose that avoids side effects. Doses that are too high ments suggest they would prove useful by promoting NO
can lead to cardiovascular problems because of fat oxida- synthesis and release, which are involved in the release of
various anabolic hormones, such as eight hours, then took four grams of afforded by the supplement. That may
testosterone, growth hormone and either a timed-release or a regular have resulted in a greater NO synthe-
insulin. Since NO dilates blood ves- form of AAKG. That portion of the sis, which may have supported the
sels, using the supplements should study, as expected, led to a peak in strength gains.
also provide greater blood flow to blood levels of arginine, which were
muscle, along with the psychological higher in the subjects who got the References
benefits of having a greater muscle regular than the timed-release form.
pump. Boosting NO may also upgrade The second part of the study 1 Barbosa, T., et al. (2006). Chronic
muscle protein synthesis while blunt- involved a training component, in oral administration of arginine induces
ing catabolic effects in muscle. which 35 experienced weight-trained GH gene expression and insulin. Life
A new study looked at the absorp- men were randomly assigned to take Sci. 79(15):1444-9.
tion, safety and beneficial effects either a placebo or 12 grams of AAKG 2 Collier, S., et al. (2006). Oral argi-
of NO supplements.5 The primary daily in three doses of four grams nine attenuates the growth hormone
ingredients are arginine and alpha- each. They trained four days a week response to resistance exercise. J Appl
ketoglutarate, AKG being a by-prod- for eight weeks. Physiol. 101(3):848-52.
uct of the citric acid energy cycle in The AAKG proved safe, with no 3 Lucotti, P.C., et al. (2006). Beneficial
cells. Past studies show that when it’s effects on liver enzymes, kidney func- effects of oral L-arginine treatment
combined with amino acids, such as tion or blood composition. Those in added to a hypocaloric diet and exer-
ornithine, it provides anticatabolic the AAKG group showed significantly cise training program in obese, insulin
effects in muscle. In most such stud- greater gains in their one-rep bench resistant type-2 diabetic patients. Am J
ies, however, subjects got the combi- press and anaerobic power tests than Physiol Endocrin Metab. In press.
nation through feeding tubes rather those in the placebo group. 4 Westphal, S., et al. (2006). Adi-
than orally. The authors can’t explain the ponectin and treatment with niacin.
In the first part of the study the strength increase but suggest that it Metabolism. 55:1283-1285.
safety and absorption characteristics may have been because of an increase 5 Campbell, B., et al. (2006). Phar-
of arginine and alpha-ketoglutarate, in muscle creatine levels—a highly macokinetic, safety, and effects on
or AAKG, as the combination is called, dubious explanation at best. My exercise performance of L-arginine
were examined in 10 healthy men, view is that the strength increase was a-ketoglutarate in trained adult men.
aged 30 to 50. The men fasted for related to the high arginine intake Nutrition. 22:872-81. IM
If you find something on the Web that IM readers should know about, send the URL to Eric at bodyfx2@aol.com.
>http://TrinaGoosby.com
A few months ago I was contacted on MySpace.com by a sul-
try and sexy gal named Trina Goosby. She asked to be my friend,
and like any red-blooded American male in his right mind, I
happily obliged. Over the course of several weeks Trina and I
communicated by e-mail, then by phone and eventually in per-
son. Getting to know Trina has been a wonderful experience, as
she is beautiful not only on the outside but on the inside as well.
She is also very well spoken, intelligent and caring and loves to
laugh (which I quickly learned when we saw “Talladega Nights”).
I’m mentioning all of this because so many gals in the indus-
try are stuck-up and have a what-can-you-do-for-me attitude.
That doesn’t describe Trina at all; she’s a rare gem in the fitness
world. Because of that, I told Trina that I wanted to feature her
site in the column, which she found an exciting prospect, as it’s
recently been redone and is now one of the sharpest looking on
the Web. And speaking of sharp-looking, at just 5’ tall and about 100 pounds onstage, Trina is on the fast track to becoming
one of the top “tiny” figure gals on the scene. I recently had the pleasure of watching her win her class and the overall at the
Florida Gold Cup/Zena Collins Figure Championships. Next is the Arnold Classic, where she’ll battle it out with some of the
top pro-card-hungry figure women from across the nation. Trina was born in Dearborn Heights, Michigan, and grew up in
a small town in northern Wisconsin. She now resides in Boca Raton, Florida, where she uses her education, which includes
a B.S. in exercise physiology and kinesiology, to help others achieve better health and a harder body. Being of Filipino and
Welsh descent has certainly given Trina an exotic look, which you can see firsthand in her stunning picture gallery. And
trust me when I say her photos are hot—I recommend turning on your air conditioner before viewing. Another interesting
fact about Trina is that she’s a classically trained ballet dancer, which explains her amazing grace and stage presence. You
can learn much more about her in the “About Me” section. I really enjoyed Trina’s site: It’s easy to navigate, has a high-tech
look and even plays some banging music in the background. Check it out.
>www.NutritionData.com
Starbuck’s caffe mocha with nonfat milk, 174
calories. Krispy Kreme vanilla iced doughnut with
sprinkles, 280 calories. Burger King bacon double
cheeseburger, 580 calories. NutritionData.com, price-
less. Okay, so maybe the site isn’t quite as priceless
as, say, your copy of IRON MAN, but it is without a
doubt an extremely valuable tool and source of infor-
mation for anyone serious about transforming his or
her physique. The data above came from the site’s
monster list of the complete nutritional content of just
about any fast food you can think of! So the next time
you sit down to your weekly cheat meal (or meals, Mr.
Ab-less), you can quickly figure out exactly how many
hours you’ll need to utter the phrase, “Oh, man, am I
bloated.”
Dobbins \ www.BillDobbins.com
Big Fella’s weekend goes amateur
Just when you thought the big weekend in Columbus, Ohio, had no
more room to expand, it got larger again. Including its title. The three-
day bash formerly known as the Arnold Fitness Weekend, which is set
for March 2 through 4 this season, is now known as the Arnold Sports
Festival.
“This title recognizes the weekend’s growth, and this year’s event
will host 17,000 athletes, 38 sports and events—14 of which are
Olympic sports,” said co-promoter (and partner of guess who) Jim
Lorimer. “The festival includes an expanded 650-booth Expo, and
youth and adult athletes from more than 10 nations will participate in
competitions and demonstrations.”
The Ultimate Fighting Championships—UFC—will be back with a
Dobbins \ www.BillDobbins.com
Budding Relationship
Okay, so Ron “Yogi” Avidan and Isaac
“Lift Studios” Hinds, my teammates on that
crack prognosticating trio “The Experts,” have
been chastising me since the Swami’s not-
quite-right pick of Evan Centopani to win
the ’06 Nationals. As it so happens, Dandy
Desmond Miller, who left the Jackie Glea-
son Theater with the superheavyweight and
overall crowns, isn’t joining in with the wise-
cracks.
“You picking Evan to win in Miami
Beach didn’t bother me at all,” said
Evan Miller. “I like being the underdog.
and Des. Besides, in your predictions you
basically said it was between me and
Evan, and you were right.”
Craig The 32-year-old Miller won more
Comstock
Comstock
ances, write to Breite at HarleyDBreit@aol.com. Mr. O.
Phil
Torchia Torks Up America “the
Comstock
Thrill”
Mike Torchia was quite a bodybuilder in his Vas-
day. He won the Teenage Mr. America in 1976, the quez.
Collegiate Mr. USA in ’77 and the middleweight
class at the Mr. California ’81.
These days Mike flexes his muscles as one of
the highest paid celebrity trainers in the country
(try Matt Damon, Kevin Spacey, Al Pacino,
Kim Cattrall, Sinbad and Ralph Lauren on
for size) and as the host of a new radio talk show,
“Shape Up America,” that was scheduled to make
its debut on Los Angeles’ FM 97.1 (former home
of “The Howard Stern Show”) on January 7.
Mike says the hourlong program will run every
Sunday morning at nine and will cover all aspects
of fitness. “We love our families and want to
protect them,” Torchia says, “but many of us are
ignoring common sense every day. We are contin-
ually putting our lives and those of our loved ones
in danger despite to the mounting evidence about the epidemic of obesity
and the specter of metabolic syndrome X.
“MSX is a condition that weakens immune systems and makes people
much more susceptible to type 2 diabetes, cancer, heart disease and
other crippling lifestyle diseases.”
Despite having had a Hollywood who’s who training under his guid-
ance, Mike says he’s gotten the most satisfaction from working with kids.
“I’ve hosted my youth fitness seminars at schools and gyms across the
nation and have worked one-on-one with families to help them make
positive and permanent fitness lifestyle changes. I’ve come to understand
that there’s a key ingredient missing in the fight against obesity—that Sherlyn
Comstock
Mr. O Happenings
JAY ON THE MOVE—Newly crowned Mr. Olympia Jay Cutler has
had even more on his plate than usual lately, including hiring a publicist
and contemplating a move to Southern California. Cutler, the consum-
mate businessman, hopes to capitalize on his Sandow trophy by getting
some mainstream work—films, commercials, appearances on Leno,
Letterman, et al.—and feels a publicist and quarters in the entertain-
ment capital need to be part of the game plan.
Cutler and his wife, Kerry, the unsung hero behind her man’s suc-
cess, will not give up their beautiful Las Vegas home; they’re looking for
a condo or townhouse, preferably in the Marina del Rey area, to have a
place to settle while making the anticipated more-frequent-than-usual
trips to the Southland.
February 16–17—
Daniel Stuckart
at Graphic
Trey Brewer, onstage and five
Muscle.com.
Merv
months out.
Athlete Notes
HEATHER LEE IS HEAVENLY—I recently heard from bodybuilder-
turned-figure competitor Heather Lee, and the New Jersey filly says
she plans on making the official switch to figure during the 2007 season.
In the meantime she’s completed the shoot for another supersexy calen- 2
dar and shared a few pics from the final editing session. I’ll just give you
a peek at one. If you’d like to have a calendar full of alluring shots
of Heather hanging on your wall at home (or any place your heart
desires), check out www.HeatherLeeNJ.com and purchase one for
yourself. Heavenly, Heather Lee.
LEE PRIEST
IRON MAN PRO
ERYK BUI
IRON MAN PRO
had his troubles on and off the his crown (Priest opted to compete to engage in battle again this year.
stage last year and ended up in the in the PDI last year), but runner- Ditto for Eryk “Chop” Bui, who
hospital with a spinal infection that, up David Henry should be back made a fine pro debut last year with
along with other tribulations, kept with the $15,000 first-place prize an eighth-place finish and vows he’ll
him from competing in 2006. money firmly in his sights. Henry be in the top five this time around.
Can he bounce back? Will it be at and Ronny Rockel were the most Gary Strydom talked earlier in the
the IM Pro? Seems like a great place overlooked Mr. O competitors last year about doing the IM for the first
to start for Chris, who, approaching year, so a victory at the IM would time since the inaugural affair way
his 40th birthday, doesn’t have a lot ease the pain a bit for David. back in 1990. At 47, Gary still looks
of time to prove that he still ranks Troy Alves, Kris Dim and Mark great and definitely would battle
among the finest in the industry. Dugdale finished third, fourth and for an Olympia-qualifying spot in
We do know last year’s winner, fifth, respectively, last season, and at Pasadena.
Lee Priest, won’t be back to defend least Dim and Dugdale are planning Another chap with a grade-A
Sacramento
Pro
The Jon Lindsay and Steve
O’Brien–produced Sacramento
Pro Men’s and Women’s Pro
Bodybuilding Grand Prix moves to
the Crest Theater in Sacramento
one week after the IM, one week
before the Arnold Classic. Did I
say women’s bodybuilding? Yup—
female flexers will replace the figure
competitors in the companion
contest to the men’s show, with
two weight classes, thanks to the
IFBB’s recent ruling that promoters
may opt to have weight classes at
women’s pro bodybuilding events.
It’s safe to assume that several of
the male competitors who take the
stage in Pasadena will do likewise
in Sacramento seven days later. For
more info on the contest, log on to
www.MuscleContest.com.
(continued on page 270)
Arnold Classic
The lineup for the Arnold, set for
March 3 at Veterans Memorial
Auditorium, looks to be one of the
most competitive in history, and
if you know the background of
this show, you know that’s saying
a mouthful. Two-time defending
champ Dexter Jackson will be
onstage once again to go for the
triple crown. To do that, however,
the Blade will have to topple the
likes of Victor Martinez, Melvin
Anthony, Gustavo Badell, Dennis
James, Branch Warren…and last
year’s rookie wunderkind, Phil “the
Gift” Heath.
I’d been waiting for Martinez to
fulfill his Mr. O potential for several
years. The 5’9”, 240-pounder did
just that with a powerful third-place
showing at the ’06 Olympia, placing
ahead of Jackson, Anthony and
Badell, in that order (and behind,
of course, Cutler and Ronnie
Coleman).
Does Victor enter as the favorite
even though the 5’6 1/2”, 215- GUSTAVO BADELL
pound Jackson is coming off those Arnold Classic
back-to-back wins? No more than
a co-pick with Dexter in my book.
Jackson has proven he can nail
his conditioning at every show;
Victor hasn’t. If Martinez shows up
in top shape again, however, the
Arnold’s $110,000 first-place prize is
obviously well within his grasp.
I’ve always been a champion of
Anthony’s physique and thought
he was at his all-time best at the
Olympia last year. I told people I
could have seen the 5’8 1/2”, 240-
pounder placing as high as third.
If you want the classic small waist,
V-taper look, who is a better model
than Marvelous? And there’s no
need to mention that he’s the best
poser in the history of the game.
Okay, maybe there is.
Badell missed his peak at both
the Arnold and the Olympia last
year (fourth in Columbus, sixth at
the O) and is out to prove he’s still
worthy of title contention. Ditto for
Branch Warren, who chased Jackson
to the ASC crown last year, winning
the Most Muscular award in the
process, but ended the season on
a disappointing note by landing in
11th at the Olympia.
BRANCH WARREN
Arnold Classic
MELVIN ANTHONY
Arnold Classic
RONNY
ROCKEL
Arnold Classic
WOMEN’S BODYBUILDING
Pro Fitness
More Twists And turns
Olympia and Inter-
national contests
knocked out the gal
who beat her in ’05
and regained both
crowns, with Adela
Garcia in the role
of returning champ
and Jen Hen- Julie
dershott as the Palmer.
Balik
upstart ’05 champ
who, like Yaxeni Fitness International, March 3,
Oriquen in body-
Balik
Adela Garcia
Balik
building, dropped
to third at the Fit-
New York Pro Fitness, April 15,
Adela takes a well-deserved bow (left). Says Kim K.: Now, wait
just a darned minute. ness I. Julie Childs
Unlike Yaxeni, All-Star Pro Fitness, July 7,
Another thing that didn’t happen in however, Hendershott held on to her top- Tanji Johnson
2006: Fitness didn’t die either, with some three spot at the O. Some seers might Europa Supershow, August 25,
of the dowager divas of the sport launch- speculate that the athlete to keep your Tanji Johnson
ing campaigns to ensure that flexible eye on in this equation is Kim Klein, Atlantic City Pro Fitness,
females will be flying into pushups and runner-up at both contests—but not by September 23, Julie Palmer
splits on the physique stage for some time a lot: a six-point margin at the Olympia Fitness Olympia, September 29,
to come. How well it takes remains to (as opposed to 20 points if the ladies had
Adela Garcia
be seen. I admit, I’m prejudiced: Fitness perfect scores), five at the International.
competitions are entertaining and fun to Even a small shakeup in the numbers
Palm Beach Pro Fitness*, October
write about. could tip the total toward K.K.’s smooth 7, Julie Palmer
More parallels to women’s pro body- moves and even smoother lines in the Netherlands Pro Fitness*, October
building: The ’04 winner of the Fitness future. Place your bets. 8, Regiane Da Silva
*Qualifies for the ’07 Olympia.
Photography by Ruth Silverman \ Ms. Olympia photography by Bill Dobbins \ www.BillDobbins.com
QUESTION MARKS
MOVING UP
By dropping to seventh at the O after her dip to third at the
Julie
International, 2006’s Ms. Olympia and Ms. International, Yax-
Childs.
eni Oriquen, created some doubts as to whether she can
regain her spot in the hallowed circle. I’m not going to write off
the 5’8” tower of flowing feminine muscle, who reportedly lost
her mother due to cancer a few months before the O. With
hard-body builders who have learned to nail their condition at
every outing, like Annie Rivieccio and Bonny Priest, nip-
ping at her butt, however, Oriquen will have to do likewise if she
wants to turn that question mark into an exclamation point.
Ditto for Jitka Harazimova, who got sick before the Olym-
pia and was not at her best, earning a 10th-place finish.
Yaxeni at the O.
Of 2006
High Drama Story of another stripe
Mary
Elizabeth
For pro figure it was a year of surprises followed Lado.
by predictable outcomes. In reviewing the 14 con-
tests that took place since I did the 2005 season
roundup, I was amazed to discover that I’d actual-
ly made a correct prediction at the end of last year.
I said that figure was the women’s physique sport
most likely to have a shakeup in the top ranks.
Still, the medical problems that prevented Jenny
Lynn and Davana Medina from winning their
fourth consecutive Figure International and Figure
Olympia titles, respectively, were not what I had in
mind.
With Lynn out, the Figure I went to Mary
Elizabeth Lado, leaving Monica Brant in the
runner-up slot for the fourth time in the contest’s
four-year history. (That streak will be broken in
Comstock
2007; Brant is passing on competing at the big
weekend in Columbus.) Lynn picked up a quick
rebound win in Pittsburgh but then lost to Valerie Figure International, March
Waugaman a week later at the Colorado Pro, 3, Mary Elizabeth Lado
casting some doubt on her position as the gal San Francisco Pro Figure,
most likely to inherit the crown after Medina’s an- March 11, Chastity Sloan
It didn’t start out that way, but ’06 was nounced retirement at the end of the season.
Jenny’s year. Oh, baby! Pittsburgh Pro Figure, May 6,
Not to worry. When triple-O winner Medina Jenny Lynn
pulled out of the big show at the last minute, Jenny had the shape and style to bring the California Pro Figure, May 27,
Olympia title home. Mo, meanwhile, had new problems to deal with: Amber Littlejohn,
Christine Pomponio-Pate
sitting out the rest of the season on the strength of her fourth-place finish at the ’05 Figure
New York Pro Figure, July 15,
O, came back looking too fine to be ignored. She snuck past Brant to take second by a
Jessica Paxson-Putnam
five-point margin.
Does that make the 5’8” Littlejohn the heiress apparent behind Jenny or one of three, Motor City Pro Figure, August
at the least, contenders for the title of next-in-line? Other candidates include Lado, fifth for 12, Jennifer Searles
the second consecutive year at the O, and Waugaman, whose larger-than-life choreogra- Europa Supershow, August
phy and less-than-perfect conditioning at the O earned her some jeers before she picked 25, Amanda Savell
up an early invite for the ’07 Olympia at the postseason Sacramento Pro. I’m not making Montreal Pro Figure, Septem-
a prediction at this point, but I will point out that Amber, who’s also passing on the Inter- ber 4, Michelle Adams
national, is the most consistent of the three in terms of conditioning. Tournament of Champions
Pro Figure, September 23,
Gina Aliotti
MORE FITNESS
Athletes Figure Olympia, September
29, Jenny Lynn
to Keep an Palm Beach Pro Figure*, Oc-
tober 7, Amber Littlejohn
Eye On Netherlands Pro Figure*, Oc-
This top-five vic- tober 8, Inga Neverauskaite
tory lineup from the Sacramento Pro Figure*,
Atlantic City Pro Fit- November 4, Gina Camacho
ness includes a pair of *Qualifies for the ’07 Olympia.
genuine divas-in-wait-
ing. Bethany Gain-
ey waited a year after
her ’05 Team Universe
class win to make
her pro debut at the
Bradford
Supershow, finishing
ninth. A month later
she scored a top-five
A.C. angels (from left): Bethany Gainey, Stacy Simons, Julie Monica
finish in A.C. Julie
Palmer, Angela Monteleone-Semsch and Julie Lohre. Brant,
Lohre waited out an always
injury, competing in royalty
figure for half a season before picking up her fitness career at the Supershow and earning in this
fourth-place honors in this group. column.
Comeback
whose physiques
have the judges
in rapture, fin-
ished sixth and of the Year
eighth out of 21
in their Olympia Cathy LeFrancois came back
debuts, respec- from bottom-of-the-barrel figure
tively. Jessica scores to the posing platform in mid-
Putnam, formerly billed as Paxson, qualified for season, finishing seventh at the Atlan-
the big show at her pro debut and took 11th. Not tic City Pro. Look for her on March 2
too shabby for a gal who’s only competed a handful at the Ms. I, where she won the light-
of times overall. weight class in 2003. Cathy LeFrancois.
M O R E U P D AT E S
Don’t
you
just-
love
this
Hen-
der-
shott
shot?
Brave man.
n,
Ron Goldstei
here with
,
C.J. James
promoted
women’s
g
bodybuildin
at
and fitness
his Atlantic
City Pro. He
and partner
-
Stokely Palm
ck
er will be ba
e
in A.C. com
for
September
th e ’0 7 ed i-
tion.
Pretty. Best cell Colette finally made it to the O. Way to go.
Adela’s phone
victory shot. Reg
dress. pretends You can contact
to be Ruth Silverman,
checking
Dr. Dena, for mes-
fitness reporter
here with sages as and Pump & Cir-
tanning
Neveux
Midback
Muscle
and Might
Beef Up Your Squats, Pulls
and Presses Photography by Michael Neveux
by Bill Starr
BENCH PRESSES
Vary your grip on each The hardest part inferior results. In this case, you get
of doing bent-over better action, and it’s safe. On your
set of bent-over rows.
rows is learning heavy sets do the first couple of reps
to keep your back with your back parallel to the floor.
arms dangle. That tells you where in the same position throughout On the final sets elevate your torso
you should place the bar. It’s one of the lift. Your torso should not bend at the end of the row. Not much,
the few pulling exercises done with down to meet the bar or rise up at just enough for you to move heavier
the bar away from your body. the end. I’ll amend that advice later; weights higher. That’s helpful be-
The grip: Use straps. Although for now, maintain very strict form. cause you’re still working your target
you may not need them for the If you have bumper plates, use muscles, and the upward movement
lighter warmup sets, you will once them. They’re easier on your joints, is a means of overloading those
the weights get heavy, so you might bar and floor. With bumper plates, muscles and attachments. Don’t
as well get used to them on the way however, there’s a tendency to re- adopt the technique, however, until
to the higher numbers. I have my bound them off the floor to get a you’ve established perfect form and
athletes vary their grip on each set. jump-start on the next rep. Don’t do built a solid base.
I have them start quite wide and, that. It will adversely affect your line If you have a very weak middle
as the weight increases, slide their of pull and cause your back to move and lower back or are in the process
hands in a few inches until they out of position or to round. of rehabbing those areas, dumbbells
end up using a clean grip, which Start out with light weights so might fit your needs more than a
is approximately a thumb’s length you can concentrate fully on your barbell. You can do dumbbell rows
from the smooth center knurl on form. Do as many sets as you need one arm at a time or both arms
an Olympic bar. I alter the grip for to find the best way to lock your together. You can use more weight
a couple of reasons. The change back in place, where to set the bar with one hand, but I believe doing
works the back muscles in a slightly relative to your feet and where you them together is useful as well, since
different manner, and the closer want to grip the bar. During the you force all parts of the middle
grip will be a bit stronger than the learning stage, while you’re using back to work at the same time. Of
wider one, thus enabling you to light weights, use the same grip for course, there’s no reason you can’t
handle more weight. More weight is all your sets. There’s a score on most do both styles, alternating them
always a good thing. Olympic bars 10 inches in from the from week to week or workout to
After you’ve set your feet firmly collars. It’s there to help Olympic workout.
into the floor and made sure your weightlifters find their correct grips I have a friend who was recover-
back is flat and parallel, grip the for the snatch. Grip the bar so that ing from back surgery. The bar was
bar, taking care that your grip is your ring finger is around the score. too heavy, and he felt that rowing
SEATED ROWS
F
eeling a little stressed out, like your nerves are frayed? Irritability, anxiety and
Is general anxiety keeping your day off balance? Or is a depression are the three
touch of depression keeping you glued to your couch, stress emotions, and they’re
feeling that just about anything is too big an effort? Don’t probably present in some
worry; it’s perfectly normal to feel a bit down from time to time. form regardless of the exact
As long as it’s not an ongoing situation, one of the most effec- kind of stress you’re under.
tive ways to counter feelings of stress, anxiety and depression Irritability is what makes you
is training. Let’s take a closer look at what might be making go berserk when someone
you feel bad and how a little exercise can help. cuts in front of you in traffic.
Acute stress can be triggered by just about anything that’s Anxiety is a general feeling
gone wrong in your life. Maybe you were in a fender bender or of fear or worry—it’s not specific, like being afraid of falling off
just got dumped by your significant other. Maybe you’re way a cliff, but it’s a gnawing feeling of great apprehension. Some-
behind on an important project. You may have anything from thing’s not right, in a big way, even if you don’t know exactly
a tension headache to a backache to jaw pain—or any of a what it is.
range of stomach-related ailments. You may also have high Depression is characterized by decreased activity and ef-
blood pressure, dizziness or chest pains. It’s not a pretty pic- fort. Everything seems too hard—and too hopeless—so you do
ture, and it can get worse. nothing. Severely depressed people literally don’t get out of bed.
What psychologists call “episodic acute stress” describes As you can guess, any of the negative emotional-behavioral
the lives of people who are always in a rush, constantly feeling states cuts into your training big time. Unnecessary stress eats
they have too much to do, as well as the “awfulizers”—people into your ability to recover, which puts the brakes on your prog-
who think the world is a terrible, dangerous place where any- ress. Anxiety keeps you from being able to fully concentrate
thing that can go wrong will. Worse still is chronic stress, which on your training, to the point where your workouts become a
is the type that grinds you down day after day. Maybe you’re matter of going through the motions and you get about the
stuck in a job you hate or a relationship that isn’t working, or same results you’d get if you were watching someone else train.
you’re caught in some kind of war. That type of stress gives Depression just plain keeps you out of the gym, and you know
rise to feelings of helplessness and makes people quit trying to what that does to your gains—wipes them out.
find solutions to their problems. If you told your grandmother you learned in college that
exercise makes you feel better, she might wonder just why your
parents had to spend so much money to make you so smart.
What even your wise grandmother might not know, however,
is that the positive emotional effects of exercise appear to be
rooted in brain chemistry, and they can actually prove to be a
potent therapeutic tool.
We’ve all heard about endorphins, the source of the so-called
runner’s high, but lately another brain chemical has been get-
ting a lot of attention. It’s called norepinephrine, and scientists
believe it may help the brain manage stress. For the past five
or 10 years animal-based research has shown that exercise
increases concentration of epinephrine in the stress-response-
related portions of the brain. Interestingly, some antidepressant
Neveux \ Model: Binais Begovic
A
you can get…. It’s a health inducer, a stress reducer and a study performed by the
self-confidence booster,” says Jerry May, Ph.D., psychiatry National Institute on
professor at the University of Nevada, Reno, School of Aging had more than
Medicine. 300 healthy seniors as subjects
What’s also nice to know is that you don’t have to for six years. The most active
A
funny how when things start going well, they just keep ccording to an item
getting better. in the November
When things are going great, you think of training in ’06 Prevention,
Neveux \ Models: Teagan Clive and Frank Zane
terms of adding another inch to your arms or another aging can make us more
50 pounds to your deadlift. When things aren’t going so content. A University of
great, you have a chance to learn that exercise does even Michigan Medical School
more than build your body: It makes you feel good. And study of 542 adults of
when you feel good, there’s nothing you can’t do. various ages found that
—Randall Strossen, Ph.D. the happiest people were
in the 60-to-86 range.
Editor’s note: Randall Strossen, Ph.D., edits the Apparently, as we age, we
quarterly magazine MILO. He’s also the author of Iron- lighten up by “focusing
Mind: Stronger Minds, Stronger Bodies; Super Squats: less on achievement and
How to Gain 30 Pounds of Muscle in 6 Weeks and Paul more on enjoying life and
Anderson: The Mightiest Minister. For more information relationships.” And you thought aging would make you
call IronMind Enterprises Inc. at (530) 265-6725 or Home cranky. It will, but only if you let it.
Gym Warehouse at (800) 447-0008, ext. 1. Visit the Iron- —Becky Holman
Mind Web site at www.IronMind.com.
Working for the Weekend An added note: This advice is suitable for
any fitness lifter returning to the gym after
a substantial layoff.
Y
ou gotta relax—es- At some point, if you are growing in
pecially on week- interest, you might enjoy my book, Brother
ends—or you could Iron Sister Steel, for general and specific
damage your heart! So say exercise straight talk suitable for all ages.
Finnish researchers who Read, apply, learn and grow.
conducted a study of 788 —Dave Draper
workers. Those who didn’t
Editor’s note: For more from Dave
often feel renewed after their Draper, visit www.DaveDraper.com and
weekends were about three sign up for his free newsletter. You can
times as likely to die of heart also check out his amazing Top Squat
disease or stroke. training tool, classic photos, workout Q&A
—Becky Holman and forum.
www.X-tremeLean.com
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Swann
he soon packed on enough muscle
to rack up a half dozen competitive
victories. He reached a sticking point, out of the eight ancillary awards that
though, and it wasn’t until after he were offered! Then he placed second
moved to California in 1962 that he in the ’66 Mr. California contest, after
overcame his problem. which he ceased to compete and
Boudreaux got married, found disappeared completely from the
employment in an magazines and the world of
oil company of- bodybuilding.
fice and enrolled Larry Scott never forgot
ad in college, so he his friend, however, and
had little time at he confirmed recently that
first to continue Gable “was always very
his workouts. charming and easy to get
Eventually, the along with. He trained hard
young athlete and had good concentra-
took up weight tion. Overall, he was a nice
training again, person to be around and
and he found terrific to have in the gym
his way to Vince when you were training.”
Gironda’s famous There could hardly be a
gym. It wasn’t better testimonial to a gym
long before he partner.
made friends —David Chapman
among the many
star athletes
who exercised there. One was the
great bodybuilder Larry Scott, who
gave Boudreaux some good ad-
vice: Train according to Gironda’s
instructions, and follow Rheo H.
Blair’s nutritional regimen [Note:
Blair was featured in the Novem-
ber ’06 Gallery of Ironmen]. Gable
was eager and hardworking, and
he took Scott’s recommendations
to heart. The results were soon
evident: Boudreaux made faster
progress on Blair’s concoction
than any other athlete of the time.
His new bulk and muscularity
helped him win some major South-
ern California competitions. At
Photo courtesy of AMG
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For more information, visit www.GaspariNutrition.com or call toll-free
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The
Bodybuilding
Stars of
Tomorrow
Here Today!
Mike Yablon
Weight: 200 off-season;
188 contest
Residence: New York, NY
Occupation: Personal
trainer; manager, 19th
Street Gym
Contest highlight: ’06
Nationals, 6th LHW
Weight: 255
off-season; 225
contest
Residence:
Photography by Merv Oxford, MS
To see more great photos
of upcoming physique stars, visit Occupation:
Bookkeeper,
personal trainer,
freight broker
www.GraphicMuscle.com Contest highlights:
’03 Junior USA, 1st
HW; ’04 Nationals,
6th HW; ’06
Nationals, 3rd HW
Muscle-Science Salute tions that were pleasing to the eye. It was great to read that
he was proud of his career as a personal trainer. Hail to a
true iron man!
Keener Bert Kelly
Port Orchard, WA
Fredrick
& Views
[December
’06] had my
eyes popping out of my head. What a gorgeous woman and
a fantastic representation of what bodybuilding should be.
Kyle McClellan
I thoroughly enjoy your annual Muscle-Science Roundup via Internet
[January ’07]. This year’s was especially good, with cover-
age of beta-alanine, L-carnitine and forskolin. I’m a long- Editor’s note: There are a few more pics of Rachel in this
time reader of IRON MAN and recall Peary Rader’s Readers issue. Find them on pages 150 and 151, along with some
Roundup. I like the way you guys hark back to that era while words of wisdom from her. Also, check out Jerry Brainum’s
still keeping things current and cutting-edge. short video interview with Rachel at GraphicMuscle.com.
James Tushka She definitely gets your attention.
St. Petersburg, FL
Omar Deckard.
In Awe
Deckard Does It I am in awe of X Reps and 3D Positions of Flexion. To be
able to wade through all the science, observe the champs’
Thanks for the article on training and create such a functional muscle-building
Omar Deckard’s chest training. system boggles my mind. POF makes total sense, train-
He’s big and symmetrical, and ing every bodypart in three distinct positions that each
his pec routine is totally old do something specific for muscle growth. And what can I
school. He’ll make a great pro. say about X Reps? An amazing yet simple technique that
Frank Spinoli builds mass. I’ve already added an inch to my arms with
via Internet your system. Steve Holman and Jonathan Lawson are right
up there with Arthur Jones and Mike Mentzer in my book.
Craig Greeter
via Internet
Reg Lewis.
Tarzan Time Editor’s note: Well, with more than 40 years of cumula-
tive training experience Holman and Lawson had better
I always enjoy David have figured out a few things about building muscle. For
Chapman’s stories on more on X Reps, visit www.X-Rep.com. For more on 3D POF,
iron men of the past. I visit www.3DMuscleBuilding.com.
remember Reg Lewis very
Vol. 66, No. 3: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Pub-
well [Gallery of Iron Men,
lishing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at
December ’06]. He had additional mailing offices. POSTMASTER: Send address changes to IRON MAN, 1701 Ives
what I call a Tarzan type Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take effect. Subscrip-
of build—very impressive tion rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mexico and
from all angles. Reg was 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
more the Frank Zane type,
1-800-570-4766. Copyright © 2007. All rights reserved. No part of this magazine may be
with very even propor- reproduced in any manner without written permission from the publisher. Printed in the USA.