Iron Man - USA 12 2007

15-MINUTE MASS WORKOUTS • ARTHUR JONES RETROSPECTIVE
HIGH Dave Fisher
INTENSITY Age 40
TRAINING
•15-Minute Mass Workouts
•Heavy/Light Size-Surge
Programs
•Ode to HIT Man Arthur Jones
™
•Fast-Blast Nautilus Principles
TESTOSTERONE
AND GROWTH
HORMONE
Muscle-Building Magic?
LEGENDS
Mr. America Speaks Out
DECEMBER 2007
$5.98 $7.98 in Canada
1 2>
PLUS:
•Lateral Strength—New Muscle Twists and Turns
0 70992 37390 1 •Gym Tale—Big Back and a Big Mac
www.IronManMagazine.com
Please display until 12/4/07 •Norway Super Series Strongman Showdown
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www.ironmanmagazine.com \ APRIL 2006 261

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150 DECEMBER 2009 \ www.ironmanmagazine.com

December 2007 Vol. 66, No. 12
High-Frequency
HIT,
page 106
We Know Training ™
FEATURES
FEATURES
62 TRAIN, EAT, GROW 98
It’s time to go back to the future with a retooled heavy/
light program, similar to what the bodybuilders in the
presteroid era used to get huge.
88 ARTHUR JONES
Roger Schwab remembers the maverick businessman
and bodybuilder who created Nautilus machines. All hail
the father of high-intensity training.
106 HIGH-FREQUENCY HIT

From the Bodybuilding.com archives, Shannon Pittman
lays out a program that builds mass with 15-minute
workouts. Plus, he gives a quick review of Arthur Jones’
key HIT concepts.
132 A BODYBUILDER IS BORN 29

Ron Harris discusses why bulking up may not be such a
good idea.
15-MINUTE MASS WORKOUTS • ARTHUR JONES RETROSPECTIVE
140 HEAVY DUTY ™
John Little channels Mike Mentzer on HIGH Dave Fisher
the best time to train, contest prep INTENSITY Age 40
TRAINING
and Arthur Jones. •15-Minute Mass Workouts
•Heavy/Light Size-Surge
Programs
•Ode to HIT Man Arthur Jones
•Fast-Blast Nautilus Principles
TESTOSTERONE
148 TEST AND GH, PART 2 AND GROWTH
HORMONE
Jerry Brainum continues his Muscle-Building Magic?
LEGENDS
Mr. America Speaks Out
dissection of the research on those $5.98
DECEMBER 2007
$7.98 in Canada
1 2>
PLUS:
•Lateral Strength—New Muscle Twists and Turns
two power-packed bodybuiding 0 70992 37390 1
www.IronManMagazine.com
Please display until 12/4/07
•Gym Tale—Big Back and a Big Mac
•Norway Super Series Strongman Showdown
hormones. C1_Dec2007_dfBW_F.indd 1 9/27/07 6:08:13 PM
Dave Fisher appears on

this month’s cover. Photo
164 A GYM TALE by Michael Neveux.
Big Mac and a big back? Eric Broser
takes you into the gym for a back-
training challenge that ends in a trip to Mickey D’s or
Norway someone on his knees—complete with dry heaves.
Super Series,
page 192 180 LEGENDS OF BODYBUILDING
Rod Labbe talks with Roger Callard, multiple IFBB Mr.
A Gym Tale, America winner and Hollywood he-man. (He had parts in
page 164 “Barnaby Jones” and the old “Charlie’s Angels” series. Oh,
yeah, Farrah Fawcett!)
Hardbody, page 212 192 NORWAY SUPER SERIES

It’s part of the strongman grand prix, and our man Larry
Eklund traveled across the pond to cover it, shoot pics—
and gawk at the amazing feats.
212 HARDBODY
Bill Dobbins is da bomb of dot-com, with beauties
decorating the environment from landscape to
cyberspace.
234 ONLY THE STRONG SHALL SURVIVE

Bill Starr’s take on lateral strength—muscle-building twists
and turns.

DEPARTMENTS
28 TRAIN TO GAIN
Help for problem pecs and forging forearm size. Joe
Horrigan’s Sportsmedicine is here too.
42 SMART TRAINING
Coach Charles Poliquin’s unique views on building size
and strength.
48 EAT TO GROW
Postexercise nutrition without carbs? Also, living on one
meal a day and serious glutamine gluttony.
Arthur Jones,
page 88 74 CRITICAL MASS
Steve Holman on the Size Surge program—phase 1
workout included in its entirety.
Naturally Huge, Bodybuilding 80 NATURALLY HUGE

page 80 Pharmacology, John Hansen says you’re never too old to grow.
page 198
86 SHREDDED MUSCLE
Dave Goodin discusses the mass-packing mind-set.
198 BODYBUILDING PHARMACOLOGY

Jerry Brainum delves into the rumors about Arnold’s heart
and other tales of woe.
202 MUSCLE “IN” SITES

Eric Broser finds classic lines and a babe so fine as he
surfs the Web. Then he tells you how to get monstrous
with giant sets.
206 NEWS & VIEWS

Lonnie Teper has his finger on pulse of the iron-pumping
populace. Check out his behind-the-scenes report on
the latest pro and amateur shows.
224 PUMP & CIRCUMSTANCE

Ruth Silverman showcases lots of hot female bodies,
News & Views, Pump & Circumstance, many in the over-35 category. Wow!
page 206 page 224
244 MIND/BODY CONNECTION
Butch Lebowitz reviews the new X-Rep e-book, X-traordi-
nary Muscle-Building Workouts. Plus, IRON MAN’s Rising
Stars is here too.
256 READERS WRITE

Middle-aged muscle, drug info, Mr. America and the
youth movement.
In the next IRON MAN

Next month it’s our popular Muscle-Science Round-
up, with a look at loads of research studies that can
help you pack on mass and then rip it up. Plus, we
take a scientific look at nitric oxide supplements to
help you pump up bigger and better, we have four
get-big winter mass programs for you to rotate in to
your mass arsenal, and we have giant coverage of
WEB ALERT! the Mr. Olympia—full-page pullouts of the best bod-
from the world ies in the sport. Look for the jacked January IRON
For the latest happenings
, set your MAN on newsstands the first week of December.
of bodybuilding and fitness
ww w.I ronMa nM aga zine.com.
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John Balik’s
Founders
Publisher’s Letter 1936-1986:
Peary & Mabel Rader
Publisher/Editorial Director: John Balik
Associate Publisher: Warren Wanderer
Design Director: Michael Neveux
Arthur Jones Editor in Chief: Stephen Holman

Art Director: T. S. Bratcher
Senior Editor: Ruth Silverman
Editor at Large: Lonnie Teper
The Passing of a Giant Articles Editors: L.A. Perry, Caryne Brown

Assistant Art Director: Brett R. Miller
Designer: Chester Chin
IRON MAN Staff:
Mary Gasca, Vuthy Keo, Mervin Petralba
Arthur Jones was a man of extremes: char- Contributing Authors:
ismatic, brash, brilliant, driven, relentless, Jerry Brainum, Eric Broser, David Chapman,
bigoted—and above all fearless. I first met Teagan Clive, Lorenzo Cornacchia, Daniel Curtis,
him in 1970 at the AAU Mr. America contest. Dave Draper, Michael Gündill, Rosemary Hallum,
Ph.D., John Hansen, Ron Harris, Ori Hofmekler,
Bill Pearl and I copromoted that event at the Rod Labbe, Skip La Cour, Jack LaLanne, Butch
Veterans Memorial Auditorium in Culver City, Lebowitz, John Little, Stuart McRobert, Gene
California. Bill had known Arthur for many Mozée, Charles Poliquin, Larry Scott, Jim
years. He chose the Mr. America contest to Shiebler, Roger Schwab, Pete Siegel, C.S. Sloan,
debut his first machines, known as “blue Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D.,
Randall Strossen, Ph.D., Richard Winett, Ph.D.,
monsters,” and I had the good fortune to be and David Young
there. They were the prototypes, with huge
Contributing Artists:
cams that showed up in ads and articles in
Steve Cepello, Larry Eklund, Ron Dunn,
Iron Man in the early ’70s. Jake Jones
Arthur wasn’t new to bodybuilding and Contributing Photographers:
strength training. He was a bodybuilder from the late ’40s forward and Jim Amentler, Ron Avidan, Roland Balik, Reg
a member of the original Vic Tanny’s gym in Santa Monica. I later found Bradford, Jimmy Caruso, Bill Dobbins, Jerry
out that the machines didn’t just appear but were the result of 20 years of Fredrick, Irvin Gelb, Isaac Hinds, Dave Liberman,
development. J.M. Manion, Merv, Gene Mozée, Mitsuru
Okabe, Rob Sims, Ian Sitren, Leo Stern
As I watched him bring the pullover machine into the foyer of the
venue from the U-Haul trailer he’d used to bring the blue monsters from Director of Marketing:
Florida to Culver City, I didn’t realize that I was watching history unfold. Helen Yu, 1-800-570-IRON, ext. 1
Accounting: Dolores Waterman
The history that Arthur created first with his Nautilus machines and
Subscriptions Manager:
training philosophy and later with his MedX machines has changed the
Sonia Melendez, 1-800-570-IRON, ext. 2
world. The pullover torso machine was the center of Arthur’s quest for E-mail: [email protected]
a solution to a problem. Anyone who ever sat on that machine and did Advertising Director: Warren Wanderer
the exercise correctly—the way Arthur prescribed—will never forget the 1-800-570-IRON, ext. 1
feeling. Nothing at that time worked the lats as it did, and that was just (518) 743-1696; FAX: (518) 743-1697
the beginning. Advertising Coordinator:
Iron Man became the platform for getting Arthur’s ideas and ma- Jonathan Lawson, (805) 385-3500, ext. 320
chines before the public. At the time, Iron Man was the only open forum Newsstand Consultant:
for information in our field. The other players in the industry were very Angelo Gandino, (516) 796-9848
much against Arthur’s ideas because they ran counter to their training
We reserve the right to reject any advertising at our
systems and ideas. The machines didn’t fit what they sold, and Arthur discretion without explanation. All manuscripts, art
wasn’t going to sell out to them. It was a classic case of the not-invented- or other submissions must be accompanied by a self-
here syndrome. They reacted with fear, derision and closed minds. addressed, stamped envelope. Send submissions to
IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033.
I avidly read about it all in Iron Man and experienced it through my We are not responsible for unsolicited material.
relationships with Vince Gironda, Bill Pearl and Joe Gold. By the mid- Writers and photographers should send for our
’70s my own quests and the machines led me to lifelong friendships with Guidelines outlining specifications for submissions.
IRON MAN is an open forum. We also reserve the
Jim Manion and Roger Schwab. While I wasn’t a close friend of Arthur’s, right to edit any letter or manuscript as we see
the spin-off from his machines and a deep interest in everything about fit, and photos submitted have an implied waiver
training expanded my personal sphere. of copyright. Please consult a physician before
beginning any diet or exercise program. Use the
Over the years Iron Man has continued to pioneer new training and information published in IRON MAN at your own
nutrition ideas in the same open-forum spirit that Peary and Mabel risk.
Rader pioneered and that launched Arthur Jones and Nautilus. What
might that piece of history have been if the Raders had been like every IRON MAN Internet Addresses:
Web Site: www.ironmanmagazine.com
other bodybuilding publisher of the day? John Balik, Publisher: [email protected]
Steve Holman, Editor in Chief: [email protected]
Editor’s note: To contact John Balik about this editorial, IRON MAN Ruth Silverman, Senior Editor: [email protected]
or anything bodybuilding, send e-mail to [email protected]. IM T.S. Bratcher, Art Director: [email protected]
Helen Yu, Director of Marketing: [email protected]
Jonathan Lawson, Ad Coordinator: [email protected]
Sonia Melendez, Subscriptions: [email protected]
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BIGGER BODYPARTS
Help for Problem Pecs Chisel your chest for

muscles that impress
The top bodybuilders are all gifted with extraor-

dinary genetics for building extreme amounts of
shapely muscle mass, but some of them weren’t
fortunate enough to get that gift from head to toe.
A few actually had to figure out how to bring up a
lagging muscle group or two, and what they learned
can help the average Joe like you and me.
For example, many bodybuilders struggle with
trying to build pecs they can be proud of, and often
the obstacle is dominant front delts and triceps that
take over and rob the chest of the stimulation it
needs. That was the case with ’06 Junior National
Champion Evan Centopani. His enormous melon
delts and 22-inch arms totally overpowered his
chest, so he had no choice but to take action before
the imbalance forever kept him from earning a pro
card. Here’s what he did—and what you too can do
for problem pecs:
Ditch the ego. “Like everyone else, I got
caught up in trying to use the most weight possible
on chest day, especially on the bench press,” Evan
confesses. “The trouble was that even though I was
pushing up a lot of plates, I wasn’t feeling my chest
work. That’s because it was hardly working—my
arms and shoulders were really moving all that iron
Balik
for me.” Centopani lightened up the weight consid-

erably, and he immediately felt what he had been missing. state of exhaustion. It also means you don’t have to use
“The mind/muscle connection that I’d always felt in other as much weight on presses, which can save your elbow
muscle groups but not the chest was suddenly evident,” and shoulder joints in the long run. For those who balk
he says. “With less weight I was able to really squeeze at the idea of doing presses later in the workout, Evan ex-
the pecs and feel the stretch on the way down.” plains that you may not need to do that. “If you have no
Preexhaust. His second major solution was to em- problem feeling your chest work and getting it to grow,
ploy the preexhaust technique. Rather than start chest then do whatever you want,” he suggests. “But if you’re
workouts with a heavy pressing movement as most like me and your shoulders and arms take over, you
bodybuilders do, he isolated the pecs with a few sets should really think about making some adjustments to
of some type of dumbbell flye as well as a flye machine. your chest workouts. I wouldn’t recommend it if it hadn’t
That prefatigued the pecs so that when he moved on to a paid off for me.” —Ron Harris
compound pressing movement, the fresh front delts and www.RonHarrisMuscle.com
triceps were able to drive the tired pecs into a deeper
Balik

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TRAIN TO GAIN X-FILES
Fearless Flyers
Q: I read in your training blog
[at X-Rep.com] that you no longer
use cable flyes or crossovers for
chest. Since you also say that
continuous tension is one of the
keys to muscle growth, what do
you do for chest now to get that
[no-rest, tension-throughout-
the-set] effect? I see you use
dumbbell flyes, but don’t you lose
tension at the top on those?
A: One side of our crossover ma-
chine broke, so for chest we’re having
to go old school—or maybe that’s home
school. Home trainees usually don’t
have cable setups to work chest. We’ve
always suggested they either use a two-
second squeeze at the top of each rep
Toney Freeman. of dumbbell flyes or do only the bottom
Neveux
third of the stroke, like exaggerated X
Reps. We’re doing both.
SUPER STRUCTURE On flat-bench flyes we do a full-range
set, either touching the dumbbells to-
Tall Dudes, Keep Your Heads Up! gether at the top to squeeze the pecs or
stopping just short of touching them and
squeezing the pecs.
Conventional bodybuilding wisdom tells us that if you’re over 6’ tall, your At exhaustion we immediately grab a
chances of ever being able to build enough muscle to have an impressive phy- lighter set of dumbbells and do only the
sique are, so to speak, rather slim. One man who’s clearly proven that adage bottom third of the stroke—a.k.a. an X-
wrong is ’07 IRON MAN Pro champion Toney Freeman, who stands at 6’2” and only set. That produces stretch overload
competes at a massive 285 pounds. as well as continuous tension. So you’ll
Toney gives hope to taller guys the world over and savors the chance to en- see more development down the center
courage them all to follow their dreams. “When I was starting out, I had people of your pecs, the cleavage area.
telling me just about every day that I was wasting my time, and that nobody as tall Stretch exercises, like dumbbell flyes,
as me could ever become a good bodybuilder,” he says. “What you really need to are great for developing the target mus-
do is look not so much at height as at bone structure. If indeed you are tall with cles at the insertion. Another good ex-
extremely long limbs relative to your torso and have narrow clavicles, then you’re ample is dumbbell pullovers, which tend
built more like a pro basketball player. to bring out the lower lats. And let’s not
A bodybuilder’s physique may not be forget to mention the animal study that
in the cards for you after all, though produced a 300 percent muscle mass
that doesn’t mean you still can’t train increase with one month of progressive-
to get progressively bigger and stron- stretch overload—yes, a triple-size mass
ger. But if you have wide shoulders increase! Stretch-position exercises
and your limbs are average in length, are critical if you want the fastest, most
you can certainly build a good phy- complete muscle gains possible. (For
sique.” more on that study and stretch-position
For the taller man it often takes exercises, see the e-book 3D Muscle
more time to fill out and achieve a Building, available at 3DMuscleBuilding
thickly muscled look than it does for .com.) —Steve Holman and
a shorter guy, so patience is a must. Jonathan Lawson
“You can’t neglect the role of nutrition www.X-Rep.com
either,” Toney points out. “It takes a
whole lot of good food for anybody to
put on muscle, but a taller guy often
has a faster metabolism, which means
eating is that much more important for
making gains.”
Neveux \ Model: Toney Freeman
So if you think you are too tall to

be a bodybuilder, think again. Your
future just might have a whole lot more
muscle in it than you thought.
Neveux
—Ron Harris
www.RonHarrisMuscle.com

YOU CAN BENCH BIG
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How would you like a surge in
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if your bench press poundage has
been stuck in neutral for a while.
But nine times out of 10 this stall is
due to an easily correctible muscle
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known as the rotator cuff.
The rotator cuff muscles stabilize

the shoulder joint. During the bench
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TRAIN TO GAIN MATURE MUSCLE
Forearm Size to Balance Bi’s and Tri’s

Q: I just turned 40, I soon began superset-
and my training is going ting the wrist curls, done with
fairly well; however, I partials, and standing reverse
notice that my forearms curls, done using a cambered,
seem too small for my or EZ-curl, bar. I’d go to failure
biceps. I’ve tried the on both and do two or three
conventional forearm complete cycles. My forearms
routines, but with little were huge and riddled with
success. Do you have veins—they were so big, they
any advice about build- even looked massive to my
ing forearms? father, who was pretty big
A: You couldn’t have himself.
picked a better subject for me I suggest you train your
to talk about. To begin with, forearms two times in an eight-
the forearms not only are important for proportion and overall day cycle. I rarely advise training any other bodypart more than
symmetry in bodybuilding but also contribute greatly to your once in an eight-day cycle. Still, building up your forearms
ability to handle heavy weights on biceps exercises—espe- requires three ingredients: intense concentration, an ability to
cially when you use dumbbells. stand great burning pain for extended periods and a willing-
For the better part of my first few years of lifting, I always ness to do whatever it takes to make them grow.
worked my forearms hard and often. It paid off; they grew to To ensure optimal growth, take the advice that I was given
an enormous size—so much so that later in life I won arm- all those years ago: Wrap a towel tightly around the bar you’re
wrestling championships. They were documented as the going to use. Be sure, however, that you can get your hand
largest forearms for the size of the wrist: eight-inch wrist and entirely around the bar—it should add just enough width that
16-inch inch forearms with the arm straight out and the fore- the bar feels thicker and harder to squeeze, but not so much
arm flexed; and an astonishing 19 inches with them flexed at that it’s doubled in size. Pick a weight that you know gives you
90 degrees to my biceps. 12 to 15 reps. Keep squeezing, never letting the bar go below
It all started when I was around 14. It was the late 1960s, the spot where your wrist is even with your forearm. Never
and my bodybuilding idol was Larry Scott. He trained at Vince let your fingers relax—and no false grips; keep your thumbs
Gironda’s gym in Studio City, California. Vince helped Scott wrapped around the bar. Squeeze from that position up to as
win the first Mr. Olympia, and Scott’s biceps and forearms high as you can pull toward the inner belly of the forearms.
were a big part of that. My father was also an inspiration, and Once you’ve completed as many of the full reps as you can,
he passed along some good genetics. give yourself a lift by kicking up your heels, and roll that bar
I was determined to have great arms. I can remember my back and forth, no more than an inch or so, as many times as
younger brother Pat standing in front of me waiting to grab you can in the contracted position. Do partials until your fore-
the bar when I’d flexed my forearms so many times in one arms burn, then hurt, then feel as if they’ll explode. It should
set I couldn’t hold onto the bar any longer. My technique was be a minute or more before you give up. The key here is pain
rather simple and yet became the basis of my future training and as much pump as you can stand. It’s not dangerous; it is,
philosophy (for more on that, see my book Burke’s Law—A however, scary how big your forearms will pump up.
New Fitness Paradigm for the Mature Male). For a month or so do only this for three grueling sets of
What was it that made my forearms grow so big? I’d pile wrist curls. After a month try supersetting with reverse curls.
a large amount of weight on the bar, sit on the edge of a flat Make it a test of your pain threshold. The more pump and
bench, pick up the bar (or have the bar handed to me) and pain, the more your forearms will grow.
rest both forearms on my thighs. I’d learned from a small, Remember, you have to squeeze! It’s sheer torture, but
obscure book by Olympic lifter and trainer Bob Hoffman that it triggers enormous muscle hypertrophy. I have never seen
when training forearms you should 1) maintain an extremely anyone not gain great forearm size and strength while using
hard grip on the bar and 2) add a towel wrapped around it to this method.
make the bar thicker. What? Yes, I’d wrap I thick towel around —Paul Burke
the bar, putting tape around each end, near the inside collars
of the barbell. Editor’s note: You can contact Paul Burke via e-mail at
I’d never allow the bar to roll down my palm and to the [email protected]. Burke has a master’s degree in integrated
edge of my fingertips, as almost every bodybuilder does. In studies from Cambridge College in Cambridge, Massachu-
fact, I’d stop the downward movement when my palms were setts. He’s been a champion body-
on the same plane as my forearms. At exhaustion I’d raise builder and arm wrestler, and he’s
my heels with my calves to get the bar in the contracted po- considered a leader in the field of
sition, hands curled toward the forearms, and do 15 to 20 over-40 fitness training. You can
more partial reps—moving the bar only one or two inches in purchase his book, Burke’s Law—a
the flexed position. I’d just squeeze in and out a tiny bit for as New Fitness Paradigm for the Ma-
many seconds as I could possibly stand. I didn’t think of reps; ture Male, from Home Gym Ware-
I went until complete failure. I got into the habit of doing that house. Call (800) 447-0008, or visit
until about the age of 15, when I looked like Popeye. I had 16- www.Home-Gym.com. His “Burke’s
inch upper arms and 16-inch forearms. People began looking Law” training DVD is also now avail-
at my enormous arms almost with fear—and I couldn’t have able. His second book should be
been happier! published in early 2008.

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Realistic Weight-Gain Goals

Recently I was outlining teenager.
our upcoming off-season Like most people,
program with my older however, my big broth-
brother, who has just er’s had his mind cor-
become serious about rupted over the years by
bodybuilding and is now print ads that featured
my training partner. Quite dubious before and after
enthusiastic, he asked photos claiming gains of
what sort of mass gains up to 50 pounds in time
he might expect to make spans of as brief as six
over the course of the fall weeks. The stench of
and winter. When I told B.S. coming from ads
him that I fully expected like that is so strong, I
him to be able to gain bet you could smell it
somewhere in the range from Mars. What you see
of 10 or 12 pounds, he in many of those ads, if
seemed disappointed. the actual time lapse is
“That’s it?” he asked, even correct, is a per-
as if 10 to 12 pounds of son regaining previously
muscle mass would be a existing muscle or the
pathetic achievement. You results of a heavy cycle
also have to factor in that of anabolic steroids. After
he was just turning 45 and
no longer had the raging
test and GH levels of a
TWIG TO BIG seeing so many

of those, the
For big-
Bedtime Snack time mass
average person
who manages
to work hard in
the gym and at
One of the
the dinner table
biggest mistakes
to pack on a few
hardgainers make
pounds of pure
is not taking in
muscle winds up
protein right before
feeling like a big
bed. While your
failure.
body secretes
I like the old
growth hormone
Mike Mentzer di-
during the first
rective to anyone
few hours you’re
who feels five or 10 pounds is a paltry amount. Mr. Heavy Duty
asleep, after that it shifts into a cata-
told them to go to the supermarket or the butcher shop and
bolic state, breaking down muscle
stack 10 pounds of steak on a table. That gives you a much
tissue. To prevent that from occur-
better appreciation of how much “meat” 10 pounds really are.
ring and to help your body hold on
As for gaining weight, I say this all the time, but nobody should
to more of your hard-earned muscle
be focused on merely making the numbers on the scale go
mass, have a protein drink right
up when they step on it. Anybody can gain a lot of weight
before bed—but don’t use whey-only
quickly—as long as you don’t care how much of it is bodyfat.
protein.
Except for a happy few who have extremely fast metabolisms,
Studies show that a mix of whey
gaining 20 to 40 pounds of fat requires nothing more than
and casein is best, especially when
eating far more calories than your body requires over a period
you’re going many hours without eating, as you do dur-
of time long enough to let fat accumulate. Muscle gains don’t
ing sleep. The protein fractions from the whey will move
come anywhere near as rapidly, particularly if your adolescent
into your bloodstream rapidly, so you aren’t in a negative
years are a distant memory.
nitrogen balance the first few hours. The casein, on the
So don’t worry that you aren’t piling on the rough weight
other hand, provides more of an anticatabolic effect be-
of a newborn baby every couple weeks. A little bit of muscle
cause it trickles into your system for four to six hours. It’s
makes a big difference in the appearance of your physique—
like timed-release amino acids and is what gives you the
and over time those little gains add up to big gains. When
most protection during the catabolic part of sleep.
those gains are muscle and not fat, you can definitely take
—Steve Holman pride in them and show them off!
Train, Eat, Grow —Ron Harris
www.RonHarrisMuscle.com

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TRAIN TO GAIN HARDGAINER
Reasons to build muscle
Boomer Bodybuilding through middle age and beyond
The older you are, the more muscle mass for many years and
important it is that you exer- thereafter minimize atrophy. But if
cise. You can add life to your you start with more mass before
years and perhaps years to the inevitable atrophy starts, you’ll
your life, but you must exercise have far more muscle mass at, for
safely and effectively; other- instance, age 70, than you would
wise the results will be injury, have had you not strength-trained.
frustration and failure. That will make a huge difference
The older you are, the more in your appearance, fitness and
important it is not to make general well-being, especially if you
mistakes, and the more knowl- keep yourself lean.
edgeable you need to be. Use If you start strength training in
it or lose it, but don’t abuse it. your middle or later years, you’ll
That applies to all ages but es- be able to build new muscle for
pecially to older bodybuilders. a number of years, then maintain
The older you are, the it as you age, minimizing atrophy.
Neveux \ Model: John Hansen

greater the need for training The result, again, will be far more
consistency. A young person muscle than you would have had if
can lay off training for a couple you hadn’t trained, making a huge
of months and return to previ- difference in your appearance, fit-
ous strength and fitness levels ness and general well-being, espe-
quickly. It takes more time for cially if you keep yourself lean.
an older bodybuilder, and the Strength training also applies
chance of incurring problems stress on the skeleton, which
along the way is usually great- builds stronger, denser bones that
er. If you lay off too long, you’ll never make it all the way back. are less likely to fracture during accidents. It also builds or
Older people often have some bodyparts that have restrict- maintains strong muscles required for balance, to help reduce
ed ranges of motion. Although ranges of motion can usually accidents.
be improved, limitations may remain. Exercises may need to One of the functions of the muscular system is to maintain
be modified—or even avoided. good posture. A steady contraction of the posture muscles—
According to some reports, there’s typically a loss of about including the back, thighs, neck, shoulders and abdomi-
1 percent of muscle mass per year from about age 50 unless nals—keeps the body in position. When these muscles lose
strength training is employed to prevent or diminish the loss. strength, posture suffers. A weakening of the erector spinae,
From around age 60 there may be a slight escalation beyond for example, causes rounding of the shoulders, gait change,
1 percent a year. By age 70 you could lose more than 25 reduced resistance to injury and a decrease in height—com-
percent of the muscle mass you had at age 25 if there’s been mon changes that start at about age 40 unless averted by
no strength-training intervention. strength training. Strong posture muscles are critical.
There can even be a substantial loss of muscle before Strong muscles produce health benefits that reduce the
middle age. If, for example, in your late teens you were very impact of aging. Strength training helps you to stay young for
active and involved in sports but then became sedentary for your years, but strength training alone isn’t enough. Without a
two decades, you’d lose a lot of muscle tissue. Even if your supple body, for example, muscles lose some of their elastic-
weight is the same at age 40 as it was at 20, you might have ity and ability to function smoothly, and tendons, ligaments
gained a lot of fat and dramatically changed your body com- and joint capsules become brittle. Tissues in general become
position and appearance. Strength training is important for more susceptible to injury, and the body ages at an acceler-
young people, too. ated rate.
Many people get heavier as they age, while they lose The steadfast application of the combination of strength
muscle mass. Thus their overall gain of bodyfat is dramatic. training, stretching, cardiovascular work, good nutrition and
They have more fat to lug around and less muscle to move a healthful lifestyle is the closest we can get to the fountain of
their bodies. That’s the big reason most older people struggle youth, but the exercise must be safe and effective.
physically. Regardless of your age, you must get a physician’s clear-
Loss of muscle has many negative consequences, includ- ance before starting an exercise program. Even minimal
ing strength decline, reduced calorie requirements, posture exercise may be harmful for someone in poor condition.
deterioration, reduced fitness, increased tendency to gain —Stuart McRobert
bodyfat, weakened resistance to injury and deterioration in www.Hardgainer.com
physical appearance.
Strength training is essential for building muscle, maintain- Editor’s note: Stuart McRobert’s
ing muscle or minimizing muscle loss, depending on your age first byline in IRON MAN appeared
and how long and well you’ve been training. Strength training in 1981. He’s the author of the new
is one of the most important things you can do for your ap- 638-page opus on bodybuilding Build
pearance and health. Muscle, Lose Fat, Look Great, available
If you start strength training when you’re in your late teens from Home Gym Warehouse (800) 447-
or early 20s, for example, and train effectively and consis- 0008 or www.Home-Gym.com.
tently, you may reach your physical peak in your 30s. You
should continue to train so you can at least maintain your

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refill spent fuel stores so you’re
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© 2006 Home Gym Warehouse

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TRAIN TO GAIN SPORTSMEDICINE
An Alternative to Flyes
Readers of this column know that I try to provide
information that can help you prevent weight-training
injuries or work around them. Sometimes our injuries
are permanent or we choose to not have surgery to
rectify the problem, so it’s necessary to work around
them. Shoulder injuries are common in the gym, and
shoulder damage can severely limit your training—or
stop it altogether.
As you know, the behind-the-neck press and
bench press are commonly dropped from training
routines because the trainee’s shoulder can’t tolerate
the stress and load. Enough pain can force you to
drop those exercises, though incline dumbbell press-
es are often a viable substitute. Dumbbell flyes can
cause so much shoulder pain that they are dropped.
You can see how a chest workout starts to get dif-
ficult as the number of possible exercises goes down.
I recall watching a former Mr. Olympia train at the
World Gym in Venice. He used 175 pounds on the
bench press and had shoulder pain for two weeks.
Neveux \ Model: Bob Donnelly

Months later I saw him training his chest again. His
workout was limited to Smith-machine incline presses
and the pec deck. It was interesting to see someone
of his caliber end up in the same predicament as the
average trainee.
If dumbbell flyes
cause pain in the front or
back of your shoulder, in the front of the
you may have moved shoulder is made
to cable crossovers; up of the collarbone
however, if the shoulder (clavicle) and the
is unstable, crossovers front of the shoulder
won’t work either. In- blade (acromion).
stead, adjust one of the It’s known as the
cable pulleys so that acromioclavicular,
it’s at shoulder height. or AC, joint. Some-
Position yourself so that times it can be-
when you grab the pul- come arthritic. The
ley handle, your arm and common wear-and-
the cable are straight tear form of arthritis
out to your side. That’s A shoulder injury is called osteoar-
the starting point. There can make flyes thritis, or degenera-
isn’t any real load on impossible; do tive-joint disease.
the pecs yet. Using one Sometimes arthritic
cable at a time, pull your
this exercise joints can cause
Illustration by Larry Eklund
arm all the way across

instead pain. The one-arm
your chest and then cable crossover
return your arm out to compresses the
your side to the starting AC joint, so it can
position. That’s really a cause pain if the
variation of the flye or joint is arthritic. If
crossover, but you avoid that’s the case,
moving your arm behind your body. By not letting your arm you’ll feel pinpoint pain at the top of the shoulder—and the
go below the plane of your torso, you avoid stressing the exercise is not for you.
unstable shoulder. That should reduce your shoulder pain and —Joseph M. Horrigan
still let you train your chest.
The action of the pectoralis major is horizontal adduc- Editor’s note: Visit www.SoftTissueCenter.com for
tion/flexion—as in crossovers or dumbbell flyes. The pec also reprints of Horrigan’s past Sportsmedicine columns that have
internally rotates the shoulder and can pull the arm down to appeared in IRON MAN. You can order the books, Strength,
the side—adduction. So the modified one-arm cable cross- Conditioning and Injury Prevention for Hockey by Joseph
over targets the pecs well. It may not be the most effective Horrigan, D.C., and E.J. “Doc” Kreis, D.A., and The 7-Minute
exercise, but when shoulder pain has eliminated all the move- Rotator Cuff Solution by Horrigan and Jerry Robinson from
ments that you like better, it becomes a good substitute. Home Gym Warehouse, (800) 447-0008 or at www.Home-
There is one possible drawback to this exercise. The joint Gym.com.

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Charles Poliquin’s
Smart Training
Beginning Q: I train in the

morning. Should
I eat before my
Bodybuilding workout or train

on an empty
stomach?
A: Eat a light
Neveux \ Model: Brent Kutlesa

meal beforehand
Q: I’m natural and just starting out in because your blood
bodybuilding. How many sets and reps sugar is low in the
should I do? morning, and the
A: Beginners have the ability to recruit low- workout is going to
threshold motor units, and they’re neurologi- lower it even more.
cally inefficient. That means they should do That can cause you
high reps. In fact, the ideal number of reps for to feel nauseated
beginners is counterproductive for seasoned and dizzy. If you’re
bodybuilders. For example, a 12-rep maximum for an talking about performing a short, low-intensity aerobic
untrained person could represent 80 to 85 percent of his or session, then it may not be a problem—except that the
her one-rep max, but it would represent 60 percent of max aerobics may compromise muscle tissue.
for a well-trained individual.
I recommend three sets per bodypart for beginners. Q: How often should I take a layoff from my work-
There’s no need to do more until you develop a tolerance outs? I was thinking about a one-week break after
for that volume. four weeks of training.
A: Many trainees have to take frequent
layoffs because their workouts don’t have
enough variety. If a program lacks variety,
you’ll stop producing as much growth hor-
mone even though you may become stronger.
Interject more variety into your program, and
you won’t need to lay off as often.
Q: What’s the best thing to focus on

during a set: the eccentric, or lowering,
portion of the rep or rep tempo?
A: If you look at all the loading parameters,
the one that’s most important is the number
of reps, provided you’re lifting at the specified
tempo. Obviously, if you specify the tempo,
you’ll determine the length of the eccentric
contraction. A lot of research demonstrates
that lifting the weight doesn’t have as great an
effect on triggering muscle growth as lower-
ing it.
Q: What’s your advice concerning

forced reps and negatives? What about
training to failure?
A: Every kid I know who does forced reps
stays skinny. Mathematically, it’s really hard
to calculate training load when you do forced
reps. I think they’re a waste of time.
Negatives are a bit better if you can in-
crease the load on the negative. Let’s say
you do preacher curls for six reps with 100
pounds. The better way would be to add
Neveux \ Model: Justin Balik
Beginners should use higher

repetitions because they aren’t
that efficient at activating muscle
fibers.

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Smart Training
Neveux \ Models: Michael O’Hearn and Clark Bartram

Forced reps can
trash the nervous
system and inhibit
gains.
about 20 percent to that load and have your partner lift it keep growing as fast as possible?
for you, then you lower that 120 pounds for two or three A: About 70 percent of the population should change
negatives. routines every six workouts for a given bodypart. That’s
Training to failure is essential. People define training to when people stop making gains. For the other 30 percent of
failure in a lot of different ways, but I believe you should the population it’s either more or less, but in my opinion,
reach concentric, or positive, failure on each set. You’re not even if you can tolerate a program longer, if you change
gonna get bigger unless you do that. every six workouts, you’ll do better. In other words, if you’re
Strength and hypertrophy are functions
of the total number of motor units activated.
So if you do sets of eight with a six-rep-maxi-
mum weight, you won’t grow. When people
start adding forced reps and similar tech-
niques, they just trash their nervous system.
The key to achieving muscle growth is
to try to knock off as many motor units as
possible within a given time frame and then
provide enough rest to allow the adaptation
to occur.
Q: I’m a natural bodybuilder. How

often should I change my routine to
The tension threshold theory states that

a muscle will hypertrophy only after it’s
reached a certain level of maximum strength.

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Smart Training
People can make
strength gains for six
to eight weeks with
no concurrent muscle
mass gains and then
almost overnight put on
a respectable amount
of muscle.
A: The most neglected is

L-glutamine. I also use a lot
of acetyl-L-carnitine. I take
that on an empty stomach
every morning. It manages
the cortisol and increases tes-
tosterone. I’m a big believer
in eating one solid meal, then
one liquid meal, one solid meal
and so on throughout the day
so I can get enough calories. I
prefer to use a mixed-protein
drink—both casein and whey.
I use a source of smart fat at
every single meal. People don’t
take in enough smart fats. I take
flaxseed oil, fish oils, CLA and
Neveux \ Model: Dan Decker

things like that, and I take one
source at every meal.
I take seven grams of acetyl-
L-carnitine and as much as 80
grams of L-glutamine. I use
L-glutamine as a preworkout
stimulant and to restore glyco-
a guy who takes eight workouts to adapt and you change gen. If people are fat, they should use whey-only protein
every six, it won’t negatively affect your training, but if you with some casein in it postworkout, along with a load of
adapt every two workouts and you change every six, you’re 40 to 60 grams of glutamine. That will make their glycogen
getting screwed. storage go up, but they won’t put on fat.
How can you tell when you’ve begun to adapt to a pro-
gram? Strength increase is a better measure than mass. Editor’s note: Charles Poliquin is recognized as one
I’ve found from experience—and there’s a lot of research of the world’s most successful strength coaches, having
to back it up—that you’ll grow almost overnight. Finnish coached Olympic med-
scientists have a theory called tension threshold, meaning alists in 12 different
that the muscle will hypertrophy only after it’s reached a sports, including the
certain level of maximum strength. U.S. women’s track-
Let’s say you can bench 200 pounds. You may start put- and-field team for the
ting mass on your pecs and triceps only when you start 2000 Olympics. He’s
benching 250. I’ve seen people who haven’t made any mass spent years research-
gains for four weeks suddenly put on nine pounds in three ing European journals
days. (he’s fluent in English,
The body doesn’t grow in a linear fashion. If you mea- French and German)
sure it over time, yes, you could have some kind of line with and speaking with
some slope in it, but in the real world people can make other coaches and
strength gains for six to eight weeks with no concurrent scientists in his quest
mass gains—and then almost overnight put on a respect- to optimize training
able amount of muscle. methods. For more on
Some guys can gain a pound every two days, but that’s a his books, seminars and
Bradford
freak. I’ve seen only one guy out of maybe 80 respond like methods, visit www
that. .CharlesPoliquin.net.
Also, see his ad on page Charles Poliquin
Q: What supplements are most neglected in body- 205. IM w w w. C h a r l e s P o l i q u i n . n e t
builders’ diets?

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Train ™ \ JULY 2006 181
EAT TO
POSTWORKOUT
Postexercise Nutrition: Are Carbs Required?

Bodybuilders used to be told to eat
carbohydrates after a workout. The idea
muscle protein synthesis about 40
percent more than carbs alone. In fact,
That advice was further refined to the
suggestion that it takes only six grams
was that the carbs boosted muscle carbs alone don’t stimulate muscle of essential amino acids to give you a
glycogen repletion and helped prevent protein synthesis following a weight- full anabolic effect after training. Other
muscle breakdown. The truth is that training session at all. The mechanism amino acids—the so-called nones-
this advice was based on the require- behind the protein-and-carb combo is sential aminos—don’t do anything for
ments of endurance athletes, whose that certain amino acids trigger insulin muscle gains after a workout, accord-
need for rapid glycogen replenishment release, and that insulin, in turn, helps ing to researchers.
was obvious. Even today, you still see amino acid uptake into muscles and What happened to taking in carbs
“sports nutritionists” advising body- triggers the enzyme that controls glyco- after a workout? A new study examined
builders to take in 70 percent of their gen synthesis. whether it’s even required if the exer-
daily calories as carbohydrate—which Skip a few years, and scientists find ciser gets ample protein.1 The subjects
makes no sense at all. Many such that you don’t need to gobble up mas- were 10 fit men, average age 20, who
“experts” have never lifted a weight in sive amounts of protein after a workout. lifted weights for one hour, then took
their lives. A mere six grams, along with 35 grams 0.3 grams per kilogram of bodyweight
Further research showed that adding of carbs, after training provide a direct of a rapidly absorbed protein with 0,
a rapidly absorbed protein to a simple, route to increased 0.15 or 0.6 grams
or high-glycemic-index, carb increased muscle gains. of carbs per ki-
logram of body-
weight during a
Postworkout carbs don’t six-hour recovery
increase protein synthesis, period. Protein use
but they do replenish
in the men’s thigh
glycogen stores, making
muscles was mea-
muscles fuller.
sured by tracking
a specific radioac-
tively labeled amino
acid through its
incorporation into the muscle.
The results: With ample protein
intake, adding carbs had no ef-
fect in increasing muscle protein
Neveux \ Model: Cesar Martinez
synthesis after training. The au-

thors note, however, that carbs do
stimulate a greater insulin response,
and insulin helps retard muscle
breakdown in the presence of high

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GROW
Nutrition With a Get-Big Mission
amino acid content in the blood. When
the subjects got more carbs, they had
a greater insulin response, but that
didn’t translate into greater protein
synthesis. The researchers also noted
points to insulin’s playing a permissive
role in muscle protein anabolic effects.
So while you need a certain level of
insulin, having more than that won’t
influence protein synthesis.
For those purposes, carbs are still the
best recovery source. So although you
don’t need to take in carbs with protein
for posttraining muscle protein synthe-
sis, you still need them for full recovery.
that carbs brought down the count of An important point to take into con- Besides, carbs that you get soon after
branched-chain amino acids in plasma sideration is that the study looked only the workout go straight into glycogen
and muscle, which could point to less at the relationship between muscle replenishment, not adversely affecting
muscle breakdown, but the study didn’t protein synthesis and carb and protein fat oxidation or bodyfat loss.
measure that. intake after a workout. Another aspect —Jerry Brainum
The insulin induced by the protein of workout recovery involves muscle
alone—without carbs—was more than glycogen replenishment. Muscle gly- 1 Koopman, R., et al. (2007). Co-
the amount suggested for maximizing cogen drops by 30 to 40 percent after ingestion of carbohydrate with protein
muscle protein synthesis and reducing a weight-training session. You must does not further augment post-exercise
protein breakdown. That may explain replenish it to fully repair muscles and to muscle protein synthesis. Am J Physiol
why the carbs were superfluous. It also restore energy in the trained muscles. Endocrino Metab. 137:1880-1886.
GOOD FAT
Another Reason to Take Fish Oil More muscle!
You know that the omega-3 fat in fish to cancer and other illnesses.
is good for your heart, but now there’s an Here’s another quote from his
anabolic reason to eat fatty fish or take fish book that will be of interest to body-
oil capsules. Canadian scientists found that builders: “What steroid users don’t
omega-3s accelerate protein synthesis and know is that omega-3 essential fatty
decrease hunger. That may explain why acids can deliver the effects they
Nicholas Perricone, M.D., in his book The want—significantly improve athletic
Perricone Weight-Loss Diet, says his anti-in- performance, helping to make mus-
flammatory eating recommendations, which cle cells stronger and more efficient;
include a liberal intake of omega-3s, reduce actually build muscle and lose body-
bodyfat and preserve muscle: “Physicians fat—without the dangerous side
have long been puzzled by the following fact: effects. There are even steroidlike
When people lose a significant amount of substances in the body, like PPARs,
bodyweight, 50 percent of it is muscle mass. that can help achieve those goals
This loss of muscle mass is responsible for when activated by omega-3.”
that drawn, aged appearance of those who The moral: Whether you’re trying
have lost weight. Yet my patients following to lose fat, gain muscle or both, get
the anti-inflammatory diet exhibited none of plenty of omega-3 fats every day, be
this loss of muscle mass.” Dr. Perricone goes it from fish or fish oil capsules.
on to explain the connection between inflam- —Becky Holman
mation and obesity, and how omega-3 fats www.X-tremeLean.com
can reduce inflammation, which is also linked
www.ironmanmagazine.com \ DECEMBER 2007 49

LIFT BIG TO GET BIG
Build Incredible Pressing Power and Bulletproof Shoulders
Unfortunately, shoulder injury

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Eat to Grow
NUTRITION NOTES
Food Facts
That can affect your
workouts, weight and wellness
Olive oil zapped

eight different strains
of bad bacteria in
the lab—and three of
those eight couldn’t
even be knocked out
by antibiotics. One
was H. pylori, which
is believed to cause stomach ulcers.
Researchers credit the oil’s polyphenol
content.
Iron deficiency
may be causing
your thinning hair.
An overview of a
number of stud-
Neveux
ies on balding
concluded that
H E A LT H Y L I F E treating men for a
deficiency in iron
Living on One Meal a Day? may help stimu-

late hair regrowth. High iron intake has
been linked to cardiovascular disease,
Regular IRON MAN readers are familiar with the Warrior so have your doctor test your iron
levels before you supplement.
Diet, advocated by Ori Hofmekler. It recommends eat-
Postworkout
ing just one large meal in the evening, with small snacks carbs won’t feed
interspersed throughout the day. Ori says that it’s a safe your fat cells. Re-
and natural way to eat that stimulates muscle growth and searchers tested what
significant fat loss. He would probably be interested in a happened when sub-
recent study that evaluated the health effects of eating just jects got a 100-gram
one meal a day in a group of healthy, normal-weight adults. dose of high-glyce-
The study protocol differed from Ori’s plan in that all of the mic-index carbs im-
calories were eaten in one meal. mediately after a hard
The subjects maintained their bodyweight within two exercise session, and
it actually increased
kilograms of their starting weight throughout the six-
fat burning.
month study. Reducing meal frequency had no significant effects on heart rate, Leucine, an essential amino acid,
body temperature or most blood variables, and the subjects noted a significant has been shown to reduce the cata-
increase in hunger, a loss of bodyfat and increases in blood pressure and total bolic effects of cortisol after a hard
cholesterol, LDL and HDL concentrations. A rise in total and LDL cholesterol workout. Try four to six grams with
points to a greater risk of cardiovascular disease, though HDL is protective in that your postworkout drink. HMB (beta-
regard. The subjects also had a significant drop in cortisol, as well as a decrease hydroxy-beta-meth-
in blood urea nitrogen, both of which indicated that there’d been no significant ylbutyrate) may also
loss of body protein. be effective, as it’s a
Despite the pluses, since the subjects’ risk for some cardiovascular-disease metabolite of leucine.
Multivitamins are
factors rose, the authors concluded that reducing meal frequency without also
absorbed better when
curtailing calories doesn’t bring major health benefits. you take them with
—Jerry Brainum food. Take your multi
with a meal or you
Stote, K.S., et al. (2007). A controlled trial of reduced meal frequency without could limit its effective-
caloric restriction in healthy, normal-weight, middle-aged adults. Am J Clin Nutr. ness—and possibly
85:981-989. get an upset stomach.
—Becky Holman
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Eat to Grow
PROTEIN
Milk vs. Soy Which is the muscle-building real McCoy?
In a new study, eight shunts the aminos to the liver, where they are degraded,
men who were train- or oxidized. (That, by the way, also disproves the idea that
ing with weights at active people can get fat from eating excessive protein. It just
least four days a week doesn’t happen.)
got either nonfat milk So is soy junk to be avoided? In truth, small amounts of
or soy protein after soy, especially when combined with slower-acting animal
training. The drinks proteins, like the ones derived from milk, won’t cause any
contained the same problems. The key point is that from an anabolic point of
number of calories view, milk proteins are more reliable than soy proteins are.
and amount of protein —Jerry Brai-
(18 grams). The soy num
drink also contained
1.5 grams of fat and Wilkinson,
23 grams of carbs. S.B., et al. (2007).
While both drinks resulted in a positive net protein balance, Consumption of
the cow’s milk proved superior to the soy in fostering overall fluid skim milk
protein balance and muscle protein synthesis. promotes greater
The authors suggest that the milk was superior because muscle protein
it’s digested more slowly. They also think that the rapid uptake accretion after
of soy—it’s a faster protein than whey—led to its being used resistance exer-
more for synthesis of serum proteins and urea (a product of cise than does
protein breakdown) than for muscle protein synthesis. The consumption of
rapid increase in extracellular amino acid content that comes an isonitrogenous
from soy leads to an abrupt shutdown of protein synthesis. and isoenergetic soy protein beverage. Am J Clin Nutr.
When the body senses a large delivery of amino acids, it 85:1031-40.
FAT STATS VITAMINS
Obesity trend
Chub Club Grows continues Sunshine for Strength
According to In a new study of al-
an article from the most 1,000 subjects,
Associated Press, those who were deficient
almost one-third in vitamin D scored lower
of the adults in the on grip-strength tests,
United States are as well as muscle-co-
considered obese, ordination and balance
and a whopping tests. Vitamin D helps in
two-thirds are calcium absorption, and
considered over- calcium is necessary for
weight. This coun- muscle contraction. Vita-
try has one of the min D also aids in protein synthesis to repair mus-
highest obesity rates in the world, not something cles. Many dairy products and cereals are fortified
we should be proud of. with D, or you could just get a little sunshine.
—Becky Holman —Becky Holman
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Eat to Grow
ANABOLIC DRIVE
Serious Glutamine Supplementation

I’m frequently asked if glutamine is a good supplement.
Notwithstanding that the question itself is rather ambiguous,
suffice it to say that if you’re someone who merely goes to
the gym three times a week and spends more time check-
ing out the backsides of the aerobics instructors than you do
busting your own rear end weight training, glutamine is not
for you. If you train like a madman, however, it can be pretty
darn useful.
In a recent study scientists examined the effect of an oral
postexercise carbohydrate-and-essential amino acid solution
containing glutamine versus a similar solution that contained
the same number of calories but without glutamine on muscle
glycogen re-synthesis and whole-body protein turnover fol-
lowing 90 minutes of cycling at 65 percent VO2 peak. They
found that the addition of glutamine had no effect on postex-
ercise muscle glycogen resynthesis or muscle protein synthe-
sis, but it may suppress a rise in whole-body protein turnover
during the later stages of recovery.1
In another study investigators examined if glutamine sup-
Neveux \ Model: Lee Priest

plementation alters postmeal nutrient oxidation. L-glutamate
and glutamine have been shown to protect the heart and
enhance energy expenditure.2 The subjects were 10 healthy
young adults who ate a mixed meal containing either gluta-
mine or an isocaloric amino acid mixture. The results were
intriguing. The increase in energy expenditure during both
early (0-180 minutes) and late (180-360 minutes) postmeal carbohydrate oxidation during the early postmeal phase and
phases was greater in the glutamine group. Also, the gluta- fat oxidation during the late postmeal phase.3
mine enhanced fat oxidation by approximately 42 calories Bottom line: If you train intensely, taking glutamine postex-
during the late phase. The authors concluded that “glutamine ercise with a protein shake is a good idea. It’ll help elevate
supplementation with a mixed meal alters nutrient metabo- your metabolic rate, support your immune system and lessen
lism to increase postmeal energy expenditure by increasing the muscle breakdown. The result is a healthier and more
muscular physique.
—Jose Antonio, Ph.D.
OPTIMAL WORKOUT
Editor’s note: You can listen to Dr. Jose Antonio and
Plant for More Pump Carla Sanchez on their radio show Performance Nutrition,
Web and podcast at www.performancenutritionshow.com.
Dr. Antonio is the CEO of the International Society of Sports
Bodybuilders know that nitric oxide supplements Nutrition—www.TheISSN.org. His other Web sites include
www.SupplementCoach.com, www.Javafit.com, www
enhance the pump during a workout. Research also
.PerformanceNutritionShow.com, and www.JoseAntonioPhD
suggests that NO can do good things for fat burn- .com.
ing too. Most NO precursors are
arginine based; however, there References
may be another pump producer in 1 Wilkinson, S.B., et al. (2006). Addition of glutamine to
town—pycnogenol. It’s a plant ex- essential amino acids and carbohydrate does not enhance
tract that appears to enhance NO anabolism in young human males following exercise. Appl
production too, and studies indi- Physiol Nutr Metab. 31(5):518-529.
2 Stottrup, N.B., et al. (2006). L-glutamate and glutamine
cate that it can lower blood pres-
sure. Try taking 100 milligrams improve haemodynamic function and restore myocardial gly-
cogen content during postischaemic reperfusion: A radioac-
with your NO-booster supplement
tive tracer study in the rat isolated heart. Clin Exp Pharmacol
before a workout—weights and/ Physiol. 33(11):1099-1103.
or cardio. 3 Iwashita, S., et al. (2006). Glutamine supplementation
—Becky Holman increases postprandial energy expenditure and fat oxidation
www.X-tremeLean.com in humans. J Parenter Enteral Nutr. 30(2):76-80.

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Limiting such damage would improve training
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The study featured 34 male subjects, aver-
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weight workouts, with each exercise done for three sets
six months. Sixteen of the subjects received a placebo,
of eight reps. The protein-and-carb group got 355 mil-
and 18 got a drink containing 6.2 percent carbs and 1.5
liliters (about 12 ounces) of the drink 30 minutes prior to
percent protein. Both groups performed whole-body
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The two groups exhibited no differences in exercise
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Sugar Slowdown Cortisol went up significantly in the placebo group com-
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Simple sugar is the The protein-and-carb group showed elevated insulin
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ting lean. According to mediately after the workout, and one and six hours after
Eric Berg in his book The the workout. Halfway through the workout, as well as
7 Principles of Fat Burn- one and six hours afterward, those in the placebo group
ing, “Sugar triggers the had heightened myoglobin, an iron-containing pigment
powerful fat-making, fat- found in muscle that’s linked to muscle damage. Cre-
storing hormone insulin. atine kinase, a muscle enzyme that also indicates mus-
In fact, in the presence of cle damage, was significantly elevated in the placebo
insulin not only will fat be group 24 hours after the workout.
blocked from being used The study clearly demonstrates that downing a pro-
as fuel but sugar will be tein-and-carb drink at strategic points before, during
converted to fat. Sugar is carbohydrate. And the most and following training aids total recovery by limiting the
powerful trigger to fat burning is the absence of sugar.”
extent of muscle damage.
The only time you should be eating simple sugar is
—Jerry Brainum
after a weight-training workout, when insulin is neces-
sary to drive glycogen and amino acids into muscle
Baty, J., et al. (2007). The effect of a carbohydrate
cells. Studies show that up to 100 grams of carbs can
and protein supplement on resistance exercise perfor-
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—Becky Holman mance, hormonal response, and muscle damage. J
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Train, Eat,
Grow Muscle-Training Program 98
From the IRON MAN Training & Research Center
by Steve Holman and Jonathan Lawson
Photography by Michael Neveux
W
e’ve decided to give Power/Rep Range/Shock a rest and move on
to something that’s a bit more recovery oriented—heavy/light. It’s
a concept used by many bodybuilders in the presteroid era, and,
if you look back at their photos, you’ll see that a lot of them got
huge with no pharmaceutical help and no supplements—okay, some of them
ate bull testicles, but that’s not really a supplement.
Of course, we’ve updated the legend-
ary H/L program with our own special Contracted.
tweaks, like 3D Positions of Flexion and
X Reps, but the old-school concept re-
mains intact. Each bodypart gets a hard,
heavy hit with lower reps to exhaustion
alternated with a lighter, subfailure work-
out for blood flow, nutrient delivery and
recuperation and growth acceleration.
The subfailure-pump workouts promote
muscle fullness with glycogen deposi-
tion and saturation—the old-timers were
pretty darn smart.
Another thing unique about our H/L
program is the split.
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Stretch.
Model: Jonathan Lawson
Midrange.

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w w w. I ro n M a n M a g a z i n e . c o m
Follow a higher-rep
midrange exercise
with a contracted-
position move on light Week 2
day for a full pump. Monday: Delts, midback, biceps,
forearms
Tuesday: Legs and lower back
Wednesday: Chest, lats, triceps,
abs
Thursday: Off
Friday: Delts, midback, biceps,
forearms + soleus
Weekend: Off (with cardio)
Week 3
Repeat Week 1
We’re still working legs only

once a week, every Tuesday. The
other two upper-body workouts
alternate over Monday, Wednesday
Model: Jorge Betancourt

and Friday, picking up with the
next workout in the sequence on
the following Monday, then legs on
Tuesday and so on. It’s the same
split we’ve been on for a while, but
there is one new twist: We alternate
heavy and light workouts for every
bodypart.
Dissecting Our Split

Use the same midrange exercise
Before we get into heavy/light on both heavy and light days.
nuts and bolts, let’s review our Chase the pump on light day;
bodypart split. We’re still training
annihilate the muscle with
four days a week—Monday, Tues-
day, Wednesday and Friday. Yes, stretch overload on heavy day.
that’s a strange sequence, but we do
what we have to do so that we can
train around our work and family
obligations. We can’t train on the
weekends, and we need one free day
during the week for meetings, out-
side assignments, etc. So here’s how
we cope with life’s little obstacles
and still build plenty of muscle:
Week 1
Monday: Chest, lats, triceps, abs
Tuesday: Legs and lower back
Wednesday: Delts, midback,
biceps, forearms
Thursday: Off
Friday: Chest, lats, triceps, abs +
soleus
Model: Robert Hatch
Weekend: Off (with cardio)

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Train, Eat, Grow
IRON MAN Training & Research Center Muscle-Training Program 98
Workout 1A: Chest (H), Lats (L), Triceps (H), Abs (L) Superset
Smith-machine incline presses (X Reps) 3 x 5, 7, 9 High rows (drop set) 1 x 8-10(8)
Incline flyes (drop set; X Reps) 1 x 8-10(8) Dumbbell shrugs 1x8
Bench presses (X Reps) 2 x 5, 9 Preacher curls 2 x 5, 7
Superset Cable curls (X Reps) 1x9
Wide-grip dips (X Reps) 1 x 7-9 Incline curls (drop set; X Reps) 1 x 8(8)
Pushups (X Reps) 1 x 7-9 Incline hammer curls (X Reps) 1 x 8-10
Flyes (drop set; X Reps) 1 x 8-10(8) Tri-set
Chins 1 x 10-15 Dumbbell reverse wrist curls 1 x 10-12
Parallel-grip chins 1 x 10-15 Forearm Bar reverse wrist curls 1 x 8-10
Pulldowns 1 x 10-15 Dumbbell reverse wrist curls 1 x 8-10
Superset Superset
Machine pullovers 1 x 9-12 Behind-the-back wrist curls 1 x 10-12
Rope rows 1 x 8-10 Forearm Bar wrist curls 1 x 8-10
Decline extensions (X Reps) 3 x 5, 7, 9 Dumbbell wrist curls 1 x 8-10
Cable pushouts (drop set; X Reps) 1 x 8(8) Rockers 1 x 20-30
Overhead dumbbell extensions
(drop set; X Reps) 1 x 8(8) Workout 2B: Delts (L), Midback (H), Biceps (L),
Incline kneeups 2 x 12-15 Forearms (H)
Tri-set Seated laterals/upright rows 2 x 10-15
Ab Bench crunches 1 x 10-12 Superset
Twisting crunches 1 x 10-15 Forward-lean laterals 1x8
End-of-bench kneeups 1 x 9-12 Standing laterals 1x8
Smith-machine presses 1 x 10-15
Workout 1B: Chest (L), Lats (H), Triceps (L), Abs (H) Seated dumbbell presses 1 x 10-15
Smith-machine incline presses 2 x 10-15 Bent-over laterals (drop set) 1 x 10(8)
Incline flyes (drop set) 1 x 8-10(8) Bent-over rows 2 x 5, 7
Bench presses 2 x 10-15 Horizontal chins (X Reps) 1x9
Wide-grip dips 2 x 10-15 Cable rows (drop set; X Reps) 1 x 8(8)
Flyes (drop set) 1 x 8-10(8) Superset
Chins (X Reps) 2 x 5, 7 High rows (X Reps) 1x8
Parallel-grip chins (X Reps) 1x9 Dumbbell shrugs (X Reps) 1 x 10
Pulldowns (X Reps) 1 x 8-10 Preacher curls 1 x 10-15
Superset Cable curls 1 x 10-15
Machine pullovers (X Reps) 1x8 Superset
Dumbbell pullovers (X Reps) 1x8 Concentration curls 1x8
Decline extensions 2 x 10-15 One-arm spider curls 1x8
Superset Rope hammer curls 1 x 10-15
Pushdowns 1x8 Superset
Kickbacks 1x8 Dumbbell reverse wrist curls (X Reps) 1 x 8-10
Pushdowns 1 x 10-15 Forearm Bar reverse wrist curls (X Reps) 1 x 8-10
Incline kneeups (X Reps) 2 x 8-10 Superset
Tri-set Dumbbell wrist curls (X Reps) 1 x 8-10
Ab Bench crunches (X Reps) 1x8 Forearm Bar wrist curls (X Reps) 1 x 8-10
Twisting crunches (X Reps) 1 x 8-10 Rockers 1 x 10-15
End-of-bench kneeups (X Reps) 1 x 8-10
Add to Friday Workout: Soleus
Workout 2A: Delts (H), Midback (L), Biceps (H), Seated calf raises (H; X Reps) 2 x 9-12
Forearms (L) or
Seated calf raises (L) 2 x 15-20
Seated laterals/upright rows (X Reps) 3 x 5, 7, 9
Superset
(workouts continue on page 68)
One-arm cable laterals (X Reps) 1x 8
Incline one-arm laterals (X Reps) 1x8
Note: Where X-Reps are designated, usually only one
Smith-machine presses (X Reps) 2 x 5, 7 set or phase of a drop set is performed with X Reps or
Seated dumbbell presses (X Reps) 1x9 an X-Rep hybrid technique from the e-book Beyond X-
Bent-over laterals (drop set; X Reps) 1 x 8(8) Rep Muscle Building. See the X-Blog at www.X-Rep.com
Horizontal chins 2 x 10-15 for more workout details.
Bent-arm bent-over laterals (drop set) 1 x 8(8)

Heavy/Light and Six
Different Workouts
Using separate heavy and light
workouts for each bodypart may
sound complicated, but it’s really
not if you look at each bodypart as
a lone entity. For example, in week
1 we work chest heavy on Monday.
When we train pecs again on Friday,
we do light work. When chest comes
around on week 2, Wednesday,
we train it heavy again. We simply
alternate heavy and light workouts.
We’ve outlined all of our different
heavy/light bodypart routines in
our workout listed on pages 66 and
68. Or you can check out Chapter 5
in our e-book X-traordinary Muscle-
Building Workouts for two more
versions, both more abbreviated
and both adaptable to the home-
gym environment. We didn’t have
room this month for a home-gym
version of our program.
Before we began the heavy/light
routine, we discussed another
important variable: whether to
train all bodyparts in a workout
Light day is all heavy, and then at the next workout
about longer for those bodyparts train them all
tension times and light. From a mind-set standpoint
Model: Daryl Gee
feeling the target that makes sense. You get in gear

muscle working. for heavy work and crank through
every bodypart; however, from a
IRON MAN Training & Research Center Muscle-Training Program 98: Legs
Workout 3A: Quads (H), Hamstrings (L), Calves (H), Squats 2 x 10-15
Lower Back (L) Hack squats 2 x 10-15
Leg extensions 1 x 15-20
Leg extensions (X Reps) 2 x 8-10
Feet-forward Smith-machine front squats 1 x 7-9
Squats 2 x 7-9
Walking lunges 1 x 7-9
Hack squats 2 x 7-9
Leg curls (drop set; X Reps) 1 x 8(7)
Leg extensions (X Reps) 1 x 10
Stiff-legged deadlifts 2 x 7-9
Sissy squats (X Reps) 1 x 7-9
Knee-extension leg press calf raises 2 x 20
Feet-forward Smith-machine front squats 1 x 10-15
Superset
Walking lunges 1 x 10-15
Standing calf raises 2 x 15
Leg curls (drop set) 1 x 8(7)
Hack-machine calf raises 2 x 10
Stiff-legged deadlifts 1 x 7-9
One-leg calf raises 1 x 15
Knee-extension leg press calf raises
Lower-back machine (X Reps) 1 x 10-12
(X Reps) 3 x 10, 12, 14
Superset Note: The leg workout is always performed on Tues-
Standing calf raises (X Reps) 2 x 10 day; that is, legs are worked only once a week every
Hack-machine calf raises (X Reps) 2 x 10 week—seven full days of recovery. Workouts 3A and
Donkey calf raises (X Reps) 1 x 10-15 3B alternate.
Hyperextensions (X Reps) 1 x 10-15
Note: Where X-Reps are designated, usually only one
set or phase of a drop set is performed with X Reps or
Workout 3B: Quads (L), Hamstrings (H), Calves (L), an X-Rep hybrid technique from the e-book Beyond X-
Lower Back (H) Rep Muscle Building. See the X-Blog at www.X-Rep.com
for more workout details.
Leg extensions 2 x 10-15

Train, Eat, Grow
recovery standpoint it didn’t make Workout 1A: chest (H), lats (L), back (L)
sense. It was just too much stress on triceps (H), abs (L)
each heavy day. For example, look at Workout 3B: quads (L), ham-
the first workout in week 1. Hitting Workout 1B: chest (L), lats (H), strings (H), calves (L), lower
chest, lats, triceps and abs hard and triceps (L), abs (H) back (H)
heavy with X Reps would be a boat-
load of stress. Workout 2A: delts (H), midback Obviously, H stands for heavy
The solution: Train the first (L), biceps (H), forearms (L) and L stands for light—if you didn’t
bodypart heavy, the second light, realize that, slap yourself hard
the third heavy and so on. Do the Workout 2B: delts (L), midback to wake up and go back to the
opposite at the next workout—first (H), biceps (L), forearms (H) beginning. In the e-book XMBW
bodypart light, second heavy and so each workout is presented on a
on, like this: Workout 3A: quads (H), ham- separate page so you can print it
strings (L), calves (H), lower out and keep the workouts in order,
performing the top workout and
then moving it to the back of the
Arthur Jones: POF Catalyst and X-Rep Innovator? stack when you finish it. You do the
top workout each time you hit the
I’ve been a devout follower of Arthur Jones since the mid-1970s, so gym. There’s also space to the right
the news of his passing was somewhat emotional. I remember being so of the routine for you to write down
excited by his writing when I was a teenager that I ordered all the back weights and reps.
issues of Peary Rader’s Iron Man that were available just to have access Mixing heavy and light bodypart
to Jones’ early articles on Nautilus and the muscle-building theories that workouts at each session is less
went along with his revolutionary machines. When I went off to the Uni- taxing to your system. As we said,
versity of Texas at Austin, I joined an all-Nautilus gym. I even tried to get we were looking for a program that
a job there, but they weren’t too keen on bodybuilder types. It eventually was a bit more recovery oriented,
went out of business because, frankly, the idea was about 15 years ahead not one that would train us into the
of its time—it would probably go great guns now. ground every heavy day. We probably
All through my teens and 20s I read and reread Arthur Jones’ stuff, could’ve survived it—we’ve done
as well as Ellington Darden’s books and articles and, of course, Mike similar programs—but we were
Mentzer’s, and eventually I developed Positions of Flexion. If you ana- moving into fall after our intense
lyze POF, you’ll notice that it incorporates specific exercises so that the summer ripping phase and didn’t
target muscle is trained at three distinct points along its range of mo- have the motivation to go balls to
tion—midrange, stretch and contracted. That has a direct correlation to the wall on four bodyparts in one
Jones’ Nautilus training principles. For example, he designed the pull- workout.
over machine so that it trained the full-stretch and complete-contracted
positions of the lats, while the Nautilus pulldown trained the muscle’s Split-Positions POF, X Reps
midrange position. I dissected and then adapted that full-range concept
and Subfailure Sets
to standard equipment, including barbells and dumbbells, for every
bodypart—and my muscle gains took a giant leap. Okay, now for the specifics of the
So Arthur Jones was the major catalyst for my training system and program. How do heavy and light
theories as well as my muscle-building success. I’ve done pretty well in workouts compare and contrast?
that department despite my hardgainer genetics, and I credit POF. Re- Well, we’re still using 3D Positions
cently I discovered that Jones, in his early writings, even hinted at using of Flexion—that is, training each
end-of-set X-Rep partials. Here’s a quote from Nautilus Bulletin #1 that muscle with a midrange-, stretch-
shows a distinct X-Rep link: “In all cases partial repetitions should also and contracted-position exercise.
be performed until a point is reached where any amount of movement is But we’re using a split-positions
impossible.” approach. On heavy day we do a
I met Jones once about 10 years ago when John Balik and I traveled midrange-position exercise, then a
to Florida to attend one of his MedX seminars. He was everything I’d stretch-position move. Heavy day
heard and more—a hard-headed maverick genius with many politically is all about max-force generation,
incorrect beliefs he nonchalantly voiced no matter who was in earshot. I so lower-rep midrange work with
loved every minute of it—the horror on some of the faces of the attend- stretch overload fills the bill perfectly.
ing trainers when Jones spouted off about the O.J. Simpson murder case On light day we do the midrange
was priceless. My only regret is that I never got to sit down and interview exercise again, for higher reps,
him. Maybe that will happen when I make it to that high-intensity semi- then follow it with a contracted-
nar in the sky (no rush). position move. Light day is all about
Thanks for everything, Arthur! You were a true innovator whom I re- saturation and max pump—to force
spected, admired and would not have crossed for any sum of money (he more glycogen and aminos into
was usually packing heat). the muscle for heightened recovery
—Steve Holman and fullness. Higher reps on the

midrange move along with the tension contracted-position work. already seeing new detail in areas
occlusion, or blood-flow-blocking, Here’s a snapshot of our medial-delt- like the middle chest, where we’ve
effects of contracted-position head H/L programs so you get the been deficient in the past (maybe
exercises do an excellent job. Light idea: we won’t need to specialize after
day is also about not depleting the all). To check out how our heavy/
Heavy
muscle, so most sets are subfailure: light program is evolving, visit our
Dumbbell upright rows* 3 x 5, 7, 9
no X Reps, X Fades or Double-X training blog at X-Rep.com. We post
Superset (stretch)
Overload. We use those only in heavy after every workout, complete with
One-arm cable laterals 1x8
routines. comments on what we’ve changed
Incline one-arm laterals 1x8
Keep in mind that this is and how it’s working.
experimental for us. We’ve been using Light
3D POF for a long time in various Dumbbell upright rows 2 x 10-15 Note: For the more abbreviated
incarnations, but most of the time Superset (contracted) versions of the workouts listed here,
we train all the positions at each Forward-lean laterals 1x8 see the new e-book X-traordinary
workout. Midrange-, stretch- and Standing laterals 1x8 Muscle-Building Workouts, available
contracted-position exercises work *Decrease the poundage on each at X-Workouts.com. It also includes
synergistically, so covering all the successive set so reps increase. Volume/Intensity Fusion, Traumatic/
positions at every workout makes Nontraumatic, 20-Rep Squat
a lot of sense; however, because The split-positions heavy/light and X-Rep Reload—10 complete
heavy and light workouts have program is very flexible, with lots of programs—all discussed in detail
different priorities, the split-positions variation—intensity, rep ranges and and presented in printable-template
approach is a great fit. So it’s max exercise order. Manipulating them form. [See the review on page 244.]
force on heavy day with low-rep creates new growth stimulation at Editor’s note: For the latest on
midrange work and stretch-position just about every workout. We’re very X Reps, X e-books and the X-Blog
overload, and on light day it’s tension excited about our new program— training and supplement journals,
and occlusion with higher-rep and that’s a big part of making new visit www.X-Rep.com or see the ad
midrange work and continuous- gains. It feels great so far, and we’re below. IM
X-traordinary Workouts — X-ceptional Results!
The Ultimate Mass Workout. Beyond X-Rep Muscle 3D Muscle Building. X-traordinary Muscle-
This is the original X-Rep Building. More on X Reps Positions-of-Flexion mass Building Workouts. The big
manual. Includes the and X-hybrid techniques, training. Includes the 20- 10 mass-program arsenal.
ultimate exercise for each including X Fade and pounds-of-muscle-in-10- Includes Heavy/Light, 20-
muscle and workouts. Double-X Overload. weeks size surge program. Rep Squat, Power Pyramid.
X-Rep.com
Steve Holman’s
Critical Mass
Size Surge good choice. They are both in the e-book 3D Muscle Build-
ing. Here’s Jonathan’s phase 1 program, the first five weeks,
from Chapter 2:
Knockout Monday
Squats
Leg extensions
Semistiff-legged deadlifts
2 x 7-9
1 x 7-9
1 x 7-9
Leg curls 1 x 7-9
Q: I’m a 20-year-old college student looking to get Bench presses 2 x 7-9
back into lifting. I’ve made great gains in the past, Flat-bench flyes 1 x 7-9
but because I’ve moved or run out of money, I have Incline dumbbell presses 2 x 7-9
not been able to stay consistent. To give you an idea, Chins or pulldowns 2 x 7-9
my junior year of high school I took my squat from a Bent-over rows 2 x 7-9
230 max to using 345 for eight. I tend to get stronger Dumbbell presses 2 x 7-9
but with not as much mass as I want. Now I’m ready Dumbbell upright rows 2 x 7-9
to hit it harder than ever—and get bigger than ever. Leg presses or donkey calf raises 2 x 12-18
I’m almost 6’ and weigh 170, and I’m tired of hearing
my sister say, “Are you okay? You look sick.” I agree Wednesday
with her. I consider myself a good specimen with Deadlifts 2 x 7-9
potential to grow quickly, not a hardgainer. I con- Standing calf raises 2 x 12-18
sider you and Jonathan [Lawson] innovators in the Barbell curls 2 x 7-9
industry, looking for real answers for real people. Concentration curls 2 x 7-9
You have a lot of books and e-books available, so Lying triceps extensions 2 x 7-9
which one should should I start with? I want the best Pushdowns or kickbacks 2 x 7-9
results as fast as possible, of course, but without Wrist curls 1 x 12-18
overtraining. I thought about the original 10-Week Hammer curls 1 x 7-9
Size Surge program, but then I read that there is an Incline kneeups 2 x 7-9
updated version in your e-book 3D Muscle-Build- Ab Bench crunch pulls 2 x 7-9
ing. Should I try that? Also, I want to box a couple
of nights a week—with focus mitts, bag work, speed Friday
bag and occasional sparring. Can I do that while Squats 2 x 7-9
going after my size and strength goal? Leg extensions 1 x 7-9
A: First, thanks for your confidence. You sound motivat- Leg curls 2 x 7-9
ed, so the first thing you should do is take “before” photos. Seated calf raises 2 x 12-18
It will open your eyes about how you really look—a mo- Bench presses 2 x 7-9
tivational reality check. Do some semirelaxed shots from Flat-bench flyes 1 x 7-9
the front, side and back, then some standard bodybuilding Incline dumbbell presses 2 x 7-9
poses. Chins or pulldowns 2 x 7-9
Your instincts are right on: The Size Surge routine, either Bent-over rows 2 x 7-9
the original one Jonathan used or the updated version, is a Dumbbell presses 2 x 7-9
Dumbbell upright rows 2 x 7-9
After those five weeks, Jonathan moved to an every-

other-day, two-way split with full 3D Positions-of-Flexion
routines for each bodypart—and his gains really took
off. Working each muscle through its midrange, stretch
and contracted positions is the perfect follow-up to a
program of big, basic movements like the one above. It
certainly worked for Jonathan. After another five weeks,
this time with 3D POF, he had added about 20 pounds of
muscle. That’s a spectacular gain, although he was regain-
ing some of that mass from a previous best condition.
(Note: His before and after photos appeared in the Octo-
ber ’07 edition of this column; you can also see them at
www.3DMuscleBuilding.com.)
Neveux \ Model: John Hnatyschak
You can combine a sport with bodybuilding and still

make good size gains. It just takes special attention to
recovery. Positions of Flexion, training muscles through
their full range of motion, is also a good strategy
for preventing injury by strengthening tendons and
ligaments at various points as well as encouraging
compete development of each muscle.

Both routines should
enable you to continue
your boxing training while
adding muscle size and
strength, especially con-
sidering that you’re not a
hardgainer. If you eat clean
and get enough calories to
cover your energy expen-
ditures, you should put on
size fast.
After the 10 weeks you
could try the updated
version of the program,
which incorporates X Reps,
drop sets and multirep
rest/pause, with a max-
Neveux \ Model: Daryl Gee
force concentration at one

workout and an extended-
tension focus at the next.
There’s also an updated
3D POF version of the Size Squeezing in the contracted position of certain exercises may be a good idea on
Surge phase 2 program you your first set—to enhance neuromuscular efficiency on the following set.
can go to after that. All of
those routine are in the e-book 3D Muscle Building. target muscles can rest at lockout—not what you want, as
interrupting tension time derails growth stimulation.
Q: I’m using your X-Rep transformation program However, on continuous-tension contracted-postition
[from the e-book The Ultimate Mass Workout], exercises—like concentration curls, leg extensions, leg
which is working great. Is there a way to determine curls, pushdowns and so on—you may want to do your first
if I’m ever overtraining? I don’t want to be making set with a brief pause in the contracted position on every
gains and then have everything come to a grinding rep. Why? You don’t lose tension, and that flex can enhance
halt because I’m overdoing it. neuromuscular efficiency—a.k.a. nerve-to-muscle connec-
A: If you’re motivated to train, feel healthy and notice tions—for more fiber activation. That’s especially impor-
good changes in the mirror, you’re probably not overtrain- tant for hardgainers who are deficient in nerve-to-muscle
ing. Nevertheless, cumulative workout stress does occur, so circuitry.
you should back off every four to eight weeks, depending Hardgainers may also want to do a Static X at either the
on the program you’re using. I call it Phase Training, and it’s contracted position or at the X Spot—near the bottom,
a very important concept if you want to avoid overtraining turnaround position—at the end of a set to exhaustion (or
and keep gaining at the fastest rate possible. in both places, if their pain tolerance is high). That will en-
A scientific way to determine stress levels is to take your hance nerve force for better muscle contractability as well
pulse in the morning before you get out of bed. If it’s higher and also extend the time under tension.
than it is during the day, you may be overtraining—or Here’s what I suggest: Do the first set of your contracted-
overstressed somewhere in your life. (Disregard that high position exercises with a brief, one-to-two-second pause/
pulse reading if you’ve just had a dream about the Pussycat squeeze in the flex position. Do your second set without
Dolls.) the pauses—a pistonlike cadence—but at full-range ex-
Some suggest that you should use strength as a gauge, haustion do a Static X at the flex point and a Static X near
but if you’ve been training for any length of time, you al- the turnaround of the stroke, the X Spot. You should see
ready know that’s a myth. It’s impossible to continually get and feel the results after only a few workouts with that
stronger (or you’d see guys benching 1,000 pounds after varied style.
two years of consistent training).
Editor’s note: Steve Hol-
Q: You say not to lock out on most exercises, like man is the author of many
on bench presses. You’ve also said that you rarely bodybuilding best-sellers,
hold the flex point on isolation moves like leg exten- including Train, Eat, Grow:
sions and concentration curls, that you use more of The Positions-of-Flexion
a pistonlike motion. But I feel it better when I hold Muscle-Training Manual (see
and squeeze at the top of those exercises. Is it okay page 71). For information on
to do that? the POF videos and Size Surge
A: There are a couple of reasons I don’t recommend programs, see the ad sections
locking out on most exercises. One is unnecessary joint beginning on page 150 and
stress; the other is so that you can’t keep tension on the 232, respectively. Also visit
Neveux
target muscle throughout the set (tension/occlusion is a www.X-Rep.com. IM

big size stimulator!). There is bone support on most of the
Steve Holman
compound exercises like squats and bench presses, so the [email protected]

Mr. Natural Olympia John Hansen’s
Naturally Huge
Too Old
to Grow?
Q: I’m 33 years old and have been
Neveux \ Model: Pax Beale

weightlifting off and on since I was
a teenager. A couple of years ago
I decided to get back into lifting
with a vengeance. My goal is to get
as big as possible, but naturally. I
was lifting heavy, going to failure at
around six reps. Then I developed a
herniated disk in my neck—most likely the heavy strength at your age.
dumbbell shrugs played a big part. It sidelined me It’s very possible to build more muscle mass using slight-
for close to a year. Now I’m ready to get back into ly higher reps. I always recommend doing six to eight reps
lifting and want to put on as much mass as I can. At for building mass because it affects the fast-twitch muscle
my age is it possible to gain significant amounts of fibers, which are most responsible for muscle growth;
muscle mass, or am I too old to grow? Also, my back however, using weights that are heavy enough to limit your
doctor warned me about going heavy. If I reduce my repetitions to 10 to 12 reps is still sufficient to build more
weights and max out around 10 to 12 reps, can I still muscle mass.
put on mass, or do I have to go really heavy with low You can also use intensity techniques to build mass,
reps? including training faster and performing supersets. I often
A: You’re definitely not too old to put on more mass. superset opposing bodyparts, like chest and back or biceps
Many bodybuilders train and compete into their 40s, 50s, and triceps, to stimulate growth and shake things up in
60s and even 70s. You’ll be able to add a lot more size and my workouts. Here are examples of two workouts that I’ve
done recently using
the superset tech-
nique.
Supersetting opposing bodyparts, like
chest and back, can shake things up
and stimulate new growth. You can also
superset triceps and biceps, quads and
hamstrings and abs and lower back.

Neveux \ Model: Ceasar Martinez
Barbell bench presses Wide-grip chins

Mr. Natural Olympia John Hansen’s
Naturally Huge
Q: Do you have any tips on how to pre-

serve muscle while dieting for a drug-free
contest? I’m 12 weeks out at about 9 percent
bodyfat, but I want to get freaky condition-
ing. At the same time I’m terrified of losing
size. Right now I’m eating 225 grams of
protein, 200 grams of carbs (no sugars, only
complex carbs) and 100 grams of fat (five to
10 grams saturated).
A: In order to hold muscle size when you’re
dieting, you need to lose the fat slowly by keep-
ing the calories just slightly under what it takes to
maintain your weight. For example, if you had to
eat 3,000 calories to maintain your weight, then
you might only need to drop to 2,800 calories to
slowly lose fat. Because you make only a slight
drop in calories, you’ll still be able to train heavy
and you’ll have enough nutrients to feed the
muscle cells and enable them to grow or, at least,
maintain muscle as you slowly starve the fat cells.
If you’re eating 225 grams of protein, that’s
900 calories; 200 grams of carbs is 800 calories;
and 100 grams of fat is 900 calories. That’s 2,600
calories total—35 percent protein, 31 percent
carbs and 35 percent fat. If you increased your
protein to 280 grams with 200 grams of carbs
and 60 grams of fat, your calories would drop to
2,460—45.5 percent protein, 32.5 percent carbs
and 22 percent fat. That slight drop might be all
you need to lose the fat, and the change in the
macronutrients will be better suited to holding on
Freaky, ripped conditioning is the result of precise calorie and to your muscle size at the same time.
macronutrient manipulation—and lots of discipline. On your nontraining days you could cut back
on the carbs even more, which would drop your
calories by another 150 to 200. On those days you
Chest and Back want to still keep your protein and fat intake high, maybe
Superset (warmup) even a little higher than your training days.
Bench presses 2 x 12, 10 You might have to experiment to get the numbers exact,
Close-grip pulldowns 2 x 12, 10 but the point is to slowly lose the fat and keep your muscle
Superset size and strength up as you get ripped. If you’re already at 9
Bench presses 3 x 8, 6, 6 percent bodyfat, you’re pretty lean now, so it shouldn’t take
Wide-grip chins 3 x 12, 10, 10 a lot to get really ripped and shredded.
Superset
Incline dumbbell presses 3 x 10, 8, 6 Editor’s note: John Hansen has won the Natural Mr.
One-arm dumbbell rows 3 x 10, 8, 6 Olympia and is a two-time
Superset Natural Mr. Universe win-
Dumbbell flyes 3 x 10, 8, 6 ner. Visit his Web site at
T-bar rows 3 x 10, 8, 6 www.NaturalOlympia
Superset .com. You can write to him
Dumbbell pullovers 2 x 12, 10 at P.O. Box 3003, Darien, IL
Hyperextensions 2 x 15-20 60561, or call toll-free (800)
900-UNIV (8648). Look for
Triceps and Biceps his new DVD, “The Natural
Pushdowns 4 x 12, 10, 8, 8 Bodybuilding Seminar,”
Superset along with his book, “Nat-
Decline extensions 3 x 10, 8, 6 ural Bodybuilding,” and
Alternate dumbbell curls 3 x 10, 8, 6 his DVD, “Real Muscle,” at
Superset www.NaturalOlympia
Neveux
Dips 3 x 10, 8, 8 .com. Also available from

Preacher curls 3 x 10, 8, 8 Home Gym Warehouse, John Hansen
Superset (800) 447-0008 or www.Home- J o h n @ N a t u r a l O l y m p i a . c o m
Kickbacks 2 x 10 Gym.com. IM
Reverse curls 2 x 10, 8

Dave Goodin’s
Shredded Muscle
Mind-set people on the

equipment
you want to
use—some-
for Muscle times you

have to be
Neveux \ Models: Markus Reinhardt and Hubert Morandell

flexible and
make adjust-
Q: What’s your mind-set as you
ments on the
approach your workout and during
fly. Always
a set?
go in with a
A: That’s really a great question be- plan, though.
cause I think the mind-set is where a lot It would seem
of trainees miss out. Generally, I plan obvious that
with my training partners what time you need to
we’re going to meet for our workout. know what
That’s very important—we don’t just bodypart(s)
wait until we happen to have time in you’re going
the day. My schedule and my partners’ to work, but
schedules vary from day to day, so we I’ve heard the
have to communicate and adjust our workout times accordingly. conversation so many times at the front desk in the
If you have a set work schedule, I suggest that you also have a set gym: “Hey, Joe. What are you working today?” Joe: “I
time to train and just stay on that schedule. It’s easier to make don’t know. What are you working?” “I don’t know.”
your workout and get in the right frame of mind when you know You can’t possibly be mentally prepared for a workout
exactly when you’re going to train each day. if you don’t know what bodypart you’re training and
The next thing is to have a workout plan. My sessions don’t what exercises you’re going to do.
vary much in terms of exercise selection, but depending on You should also have an idea about what your
the circumstances—injuries, time constraints or just too many intensity level is going to be. When I was younger, it
was full throttle every time I came to the gym. Now,
as an older athlete, I have to train a little smarter. I’d
say that 70 to 80 percent of the time I’m going full
Your workout throttle. After three to four weeks, however, I know I
should be have to back off the intensity just a little for a week or
something I’ll wind up with an injury. I also reduce the intensity
you enjoy, dramatically a few weeks a year—to about 60 percent
something of my usual work weight—and just go through the
that’s going motions. It’s not fun for me to train like that, but I like
to help you it better than taking the time off from the gym com-
improve, not pletely. The point is that before I start my workout, I
something know how hard I’m going to go, and I prepare myself
to just get mentally for it.
finished. While I have to admit that there are some days
when I just don’t feel like working out, most of the
time I look forward to it. I like the challenge, and I like
the pump that I get. I like feeling the heavy weights
and the cold iron. So most of the time I’m eager to get
after it. For those days when I’m not, I just do some
self-talk. Skipping a workout is not an option, unless
I’m ill or injured, and sometimes those don’t stop me
either. I talk myself into sucking it up—that’s what my
coaches used to say—and getting into it.
Sometimes a potentially blah workout turns into a
great one, but even if it doesn’t, I still get the workout
under my belt, and I’m not regressing. I don’t think
I’ve ever said, “I can’t wait to get this over with,” in
reference to a workout. I hear that way too often. Your
Neveux \ Model: Dave Goodin
workout should be something you enjoy, something

that’s going to help you improve, not something to
just get finished. Get yourself into a positive frame of
mind; then start your workout.
I’ve read of mentally rehearsing every set and every
rep of your workout and even thinking about the
smells and the sounds. If you’re like me and you have

a full-time job, family, a home to take care of and any social life at all, you don’t
have time for that. You do, however, need to plan your workout and get into a
positive frame of mind before you start training. As I approach my warmup sets,
I know exactly how much weight and how many reps I’m going to do. I focus on
each rep, thinking about performing the movement perfectly and feeling the
muscles stretch and contract. I can feel them fill with blood as I prepare for my
all-out sets.
When I get ready to do an all-out set, I take a few seconds, close my eyes,
breathe deep and think about pushing myself. I do some positive self-talk. In
my head I’m quickly going over the elements necessary to performing the ex-
ercise in good form. I’m telling myself things like, “Come on. Nice and strong,”
“Big set,” “You got this,” “Lots of power.” Then I take a deep breath and lift the
weight. During the set I’m completely in the moment. I’m feeling each rep. I’m
Neveux \ Model: Katsumi Ishimira
One of the big mistakes in bodybuilding training is trying to separate

yourself from the burn. You need to embrace it, make friends with it.
feeling the muscles contracting and stretching. I’m simultaneously analyzing

my technique and running a loop of my key elements for form.
Although I know about how many reps I want to get at a given weight, I don’t
let that number limit me. If I get to that number and I can do more, I do more—
one at a time, feeling each rep and living in each rep. By the same token, if I
reach failure before getting to that magic number, I’m not going to compromise
my technique or make someone pick a weight up off of me.
One of the big mistakes that people make is trying to separate themselves
from feeling the burn. I believe that if you want to be successful at putting on
muscle, you need to embrace the burn, you need to make friends with the
burn—just like you need to make friends with soreness and squats. “It hurts so
good” should be your motto.
One time I had a client doing 20-rep leg presses. He cranked out the sets
really quickly and announced that he’d totally divorced himself from feeling
the reps. That’s not the goal. The goal is not the number. The goal is the proper
execution of each repetition and feeling the contraction in the muscles that you
are working. Feel it. Embrace it. Live in each rep. Don’t worry about the next rep
until you get to it. Don’t worry about the next set or what you’re doing after your
workout. Totally live in the moment when you’re training, and your work will be
so much more rewarding and productive.
Train hard. Train naturally.
Editor’s note: See Dave Goodin’s new blog at www.IronManMagazine.com.

Click on the blog selection in the top menu bar. To contact Dave directly, send
e-mail to [email protected]. IM

In Strong Praise
of
Arthur Jones
1927–2007 by Roger Schwab
flowery makeover, he would have Bill Trumbo, Marvin Eder, Jack Del-
M ay 1971, in the
pages of this magazine, a
passionate teacher wrote
the following:
“And lo, a single wise man raises
said, “Don’t bother.” So here is the
story of Nautilus and, more impor-
tant, the truth about a man swathed
in controversy, a controversy that
blurred clear-cut genius.
linger and Bill Pearl. What they all
had in common was massive mus-
cularity. They looked strong, and
they were strong.
For the most part they shared
his head in the East. Long, much Early in life Jones realized that another characteristic: They trained
too long, have I awaited his coming. progressive-weight training stimu- heavy and hard on the basic exer-
Thirty years, to be exact. It’s a hard lated the fastest and most sig- cises, doing whole-body workouts
and lonely path when your ideas are nificant physical results. It was in three days a week—mainly full
not accepted.... Yes, a wise man has the mid-to-late 1940s, a period of squats, overhead presses, weighted
risen in the East. As a matter of fact, enlightenment in American body- chinups, heavily weighted dips
only time will tell, but he may be a building, when Jones came of age. and barbell curls. There was little
Messiah—a Messiah of muscles.” He was in his early 20s and was mention of “etching in the cuts,”
Little did Vince Gironda realize most influenced by the physique of “sculpting” or even split routines.
at the time of his prophecy the ex- John Grimek. Other heavily muscled Of course, there were also no ste-
plosive impact Arthur Jones would men had physiques Jones also roids, growth hormone, insulin or
have or the huge shadow he would found impressive: Clarence Ross, synthol. “Genetic potential” and
cast, depending on one’s viewpoint, George Eiferman, Kimon Voyages, “muscle-belly lengths” were phrases
on bodybuilding’s loosely knit com-
munity over the next three decades.
Change, especially dramatic
change, will inevitably be threaten-
ing to some, bringing instant reac-
tion. To others, change will bring
an opportunity for progress, even
breakthrough—taking the current
state of the art to the next, higher
level. History will ultimately judge
the impact of Arthur Jones and his
discoveries on the fields of body-
building, sportsmedicine and fit-
Photo courtesy of Ellington Darden, Ph.D.
ness. Yet in my opinion that history

has already been written. Thus, with
apologies to Shakespeare, I come to
praise Arthur Jones, not to bury him.
This won’t be the politically cor-
rect eulogy you might read in the
Wall Street Journal or hear on CNN.
Arthur was anything but politically
correct, and if I’d told him that the
obituary from my pen would be a

Arthur Jones
rarely heard in the vernacular of the the limited range inherent
bodybuilding culture in the postwar in most barbell exercises.
years. Ignorance about why certain It varied resistance over a
bodyparts grew rapidly while oth- potential range of motion
ers were stagnant led to Jones’ first well above 200 degrees—a
discovery. necessity because the
He recognized that his arms grew strength of a muscle
rapidly on heavy barbell curls, while changes, sometimes
his legs grew quickly from heavy greatly, throughout the
squatting. He was puzzled, however, full range.
because his torso muscles, notably The pullover-torso ma-
the large muscular structures of the chine was a breakthrough
latissimus, didn’t respond nearly as on four fronts:
well, despite his training hard on
weighted chins and heavy rows. He 1) It stimulated body-
concluded, correctly, that ultimate builders to think.
development of the lats was limited
by the upper-arm strength involved 2) It introduced mean-
in all movements. That is, the biceps ingful equipment that
fatigued before the lats could be was a strong first step
worked hard enough. outside the scope of the
That turning point in Jones’ barbell.
thinking led, many years later, to the
invention of the first Nautilus proto- Arthur Jones and son, Gary. 3) It provided the first
type—the pullover-torso machine, step toward being able to
Jones was a bodybuillder from
which provided direct work for the train the major muscular
largest muscles of the upper body. the beginning. His fanaticism structures of the latis-
If Jones had initially been able to for muscle drove the genius simus directly through
stimulate growth in his torso equal that spawned Nautilus. a full range of motion—
to his limbs, chances are he never from full stretch to full
would have set his mind in a direc- muscular
tion that ended up contrac-
tion—against
varying
resistance
throughout
the range.
4) It dem-
onstrated
that the
same prin-
ciples could
be applied
to all of the
major mus-
cular struc-
tures. The
initial line
of Nautilus
machines
consisted
of five
Sergio Oliva. so-called
double
machines
of equipment attached to heavy that thoroughly worked all of the
occupying an inordinate amount of chains—culminating, after many major upper-body muscles and
thought over the next 20 years. prototypes, in a cam-driven ma- the upper legs.
The realization of Nautilus chine that was built like a bridge
machines was a long and tedious and that developed strength The introductory machines
process originally involving the use through a full range of motion, not incorporated the concept of pre-

Arthur Jones
exhaustion. Jones took no credit
for the concept but was the first to
deploy it with complete efficiency.
Preexhaustion was based on the
idea of using a single-joint move-
ment followed immediately by a
compound movement for the same
muscle group. For example, the
double chest machine, a type of arm
cross—a.k.a. pec deck—directly and
intensely worked the chest muscles, Arthur and his crocs. Those
drawing the humerus down and who disagreed with Jones
across the torso. Upon momentary were often threatened with
failure of the target muscle group, becoming croc chow.
you immediately initiated the ma-
chine’s second exercise, a decline-
pressing movement
that brought into structed me to go knows different. Adding the hip
play the fresh triceps, through those five and back, leg curl and plate-load-
which momentarily double machines ing biceps/triceps machines set the
would be stronger with a one-minute paradigm.
than your now fa- break between Jones never had a negative word
tigued torso muscles. machines. “After to say about heavy barbell training,
That enabled you to you’ve finished,” but he understood its limitations
work your pectorals he barked, “do it and looked for improvement. The
even more—high again.” The “again” term free weights was spawned in
intensity in a brief part, of course, the mid-1970s, along with the petty,
time frame. never happened. sophomoric arguments comparing
On a personal I barely made it Nautilus to barbells. Arthur declared
note, 35-plus years through all five more than once that barbells would
later, I consider pre- machines—10 be around and in even greater
exhaustion the most NFL linebacker exercises. If the use after Nautilus was developed.
stimulating, safe, Dick Butkus. thought of one The basis for maximizing size and
medically sound way set of 10 exercises strength was intense, heavy weight
for everyone to train. leaves you skepti- training, whatever the tool. It was
During one of the first training ses- cal, I can assure you that anyone common sense, which proved not to
sions that Arthur supervised, he in- who experienced that workout be so common in some bodybuild-
ing spheres.
Interestingly, the contro-
versy that surrounded Arthur
Jones and the rise of the
machines is still the source
of constant debate. Opinions
remain strong, partisan and
emotional. At the top of the
list is the canard that only free
weights build mass. That such
an argument persists should
tell anyone contemplating
progressive-strength train-
ing to be skeptical of it. Sure,
barbells can build muscle, but
The original properly built machines, the
Nautilus kind Arthur Jones built, can
pullover and will do it just as well, and
machine was in many ways better.
an Arnold The addendum to the first
favorite. argument that bodybuilders
can only use free weights is
blatantly false and, in 2007,
irrelevant. The dispensing of
five milligrams of Dianabol

Arthur Jones
REMEMBERING ARTHUR JONES

Arthur Jones, because of his wide variety of experiences and achievements, could be described with many adjec-
tives and nouns. To me, he was a master teacher.
—Ellington Darden, Ph.D.
Arthur was the reason the average person off the street is in the gym today. He and the machines he created dic-
tated short workouts and easy access for the average person. He started something that the masses could relate to,
brief workouts. He was a pioneer in the exercise field and will be missed by many. We all know he was a born leader.
—Casey Viator, bodybuilding legend
In my opinion, two things brought about the fitness revolution that started in the 1970s. One was the documen-
tary “Pumping Iron,” which exposed people to resistance training and gave a glimpse into bodybuilding. The second
was Nautilus exercise machines, invented by Arthur Jones. He made it cool to work out, and everyone in the world
wanted to do it. The whole fitness industry exists today because of this one man.
—Boyer Coe, bodybuilding legend
I hope that Arthur Jones’ contributions in the fields of fitness, sports medicine, exercise physiology and orthope-
dic rehabilitation will be recognized and appreciated. With the accomplishments and contributions he has made
over the past 40 years, he should have been awarded the Nobel Prize.
—Jim Flanagan
MedX Vice President of Sales and lifelong friend
If you measure a man by his legacy, Arthur Jones was a giant. His invention of the MedX lumbar extension ma-
chine has saved thousands from back operations and helped thousands more to leave their wheelchairs and walk
again. I hope Arthur Jones receives the Nobel Prize for creating this machine.
—Nicholas Orlando
Dear friend and business partner
Arthur Jones took the bodybuilding world by storm way back in 1970, and he did it with his sensational and to-
tally inventive training articles in Iron Man. I can remember even to this day, devouring every single word that he
wrote before reading the rest of the magazine. Ten years later I found myself working for the man himself at his
Nautilus plant in Lake Helen, Florida. In my opinion, Arthur was a complex individual, but I would also have to say
that he was a genius inventor who did not receive enough praise or gratitude for his amazing efforts and discoveries
in the world of bodybuilding, strength training, fitness and health. A few years later Arthur turned his attention to
the world of back pain and recovery and invented amazing machines which he called MedX. I doubt if we will see the
likes of Arthur Jones again.
—Chris Lund, Flex
I remember the time after the 1971 Pittsburgh Championships, when I had just won the title and I was traveling
with a friend, Robert Lauda, to Deland, Florida, to purchase some equipment for my home gym which I’d read about
in Iron Man. That summer Casey Viator was training with Arthur Jones. Arthur was a straightforward, no-B.S. kind
of guy but funny in the way he told stories, many of which I heard that week. Arthur left his mark on the bodybuild-
ing world when he invented Nautilus machines. I also learned what truly intense training was early in my body-
building career from watching Arthur work out with Casey. It left a lasting impression on me.
—Jim Manion, NPC President
I am not among those privileged to have known Art Jones as a friend. I suspect the number who are is miniscule.
But I was an avid reader of his controversial columns and remember distinctly that he despised all that had come
before the Nautilus explosion, including those stellar bodies that dared to credit their look to reps and sets and free
weights. I remember being regaled by the stories about Sergio and Jones and the people Jones threatened to feed
to his crocs. And then one day the man himself showed up at Weider headquarters, Lord alone knows what for. He
hardly talked to any of us, except to acknowledge his presence. Talk about stern-faced. As much as the Weider writ-
ers might’ve wanted to exchange a word or two with Jones, we thought better of it. Instead we settled for what Mike
Mentzer and Casey Viator swore was true, that Arthur Jones was just about the best thing to happen to muscle build-
ing since. . .hell, that Art was the best thing that ever happened to the world, period. Other than Ayn Rand, of course.
Truly one of bodybuilding’s unforgettable characters!
—Rick Wayne, legendary bodybuilding writer
(continued on page 98)

Mike Mentzer was a staunch
proponent of Nautilus machines
and training principles.
(continued from page 94) 50 years ago took me 20 years to realize that two
meant that anything goes. Equip- sets were better than four and an-
ment preference takes second other 20 years to realize that one set
place as pharmacology marches was better than two.”
forward—anything for growth. The In what would become legend,
debate doesn’t center on Jones’ the last workout that Casey Via-
original reasons for the machines— tor performed under Arthur Jones’ what you like; we all have opinions.
direct work, harder work and maxi- watch several days before he annihi- What is not opinion is that Jones
mum results stimulated in the least lated the competition at the ’71 Mr. burst on to a stagnant scene, domi-
amount of time. Sadly, those are not America competition consisted of nated by super routines maxing
the cornerstones of today’s training. the following leg work: a high-rep- out to twice-a-day workouts, six
High intensity vs. high volume etition set of leg presses, followed or seven days a week. He offered a
is another venomous argument. If immediately (no rest) by a high-rep training regimen that emphasized
the article is long enough and the set of leg extensions, followed im- harder work, a quest for strength,
author old enough, inevitably the mediately by a 13-rep set of full brevity, logic, sufficient rest and
antagonist will be—surprise—Ar- squats with 503 pounds. Three total recovery and equipment capable
thur Jones. Never mind that Jones sets for the hips and front thighs. of working all of the involved mus-
himself trained for many years with The balance of the workout was culature with varying resistance
what could be described as high leg curls followed by one set each through a full range of motion. He
volume, if four sets of 12 exercises, of 10 exercises for the upper body. talked plain and clear—no mixed
three days a week, reflects high For the biggest competition of his messages. For that he was a pariah.
volume. After numerous attempts career, that is how Viator trained. He Only in bodybuilding.
to surpass a seemingly impossible could have trained anywhere under Arthur sold Nautilus in 1986 and
plateau, he reduced his workouts anyone’s tutelage, with as many sets went on to perhaps his greatest
in half. When he immediately as he wished using any equipment work—spending millions of dollars
surpassed his previous best, he he preferred. He chose Jones. on research and development of the
reduced it again—then again. Each Casey built his physique to a high MedX lumbar extension machine,
reduction in volume, not intensity, competitive level with barbells. He the only equipment capable of spe-
resulted in size and strength gains realized his potential using Nautilus cifically testing and rehabilitating
that exceeded anything he’d experi- and one-set-to-failure training. A the vulnerable muscles that extend
enced previously. Self-effacingly, he one-of-a-kind example? Possible the lumbar spine. It was a discovery
recalled, “Being as bright as I was, it only with a genetic freak? Think of potentially enormous conse-

Arthur Jones
quence. The health-care industry optimistic—at least not presently.
estimates that more than $100 bil- The pages of nearly every training
lion is spent yearly on lower-back “journal” have an entire generation
pain. Prevention and/or rehabilita- of trainees deceived into believing
tion through direct exercise offers the supposed benefits of “explosive”
great advancement over current training, exercising in an “unstable”
modalities. Jones detected that by environment on “physio balls,”
anchoring the pelvis to remove hip “plyometrics” and “functional train-
and thigh involvement, you could ing.” The current state of the art is a
isolate the lumbar muscles and slap in the face to medically sound
build them, and their strength could exercise. If—and it’s a big if—sports-
be accurately measured. medicine escapes from hibernation
Jones had answered a question and focuses on scientific discourse
of paramount importance: How do of the discoveries, observations and
you evaluate a result conclusively if published works of Arthur Jones,
you can’t measure it? Once and for advanced training paradigms may
all the guesswork surrounding what emerge that will benefit large seg-
constitutes results was eliminated. ments of the population.
Only through static measurements Arthur Jones—adventurer, pilot,
recorded at various angles through- film maker, inventor of Nautilus
out a range of motion is it possible and MedX equipment and self-pro-
to accurately measure torque, or claimed last of the “free men”—was
the force around an axis. Are your born right before the Great Depres- the man and his contributions.
lower-back muscles strong or weak? sion and was a child of the Dust I leave you with the words of
How have they responded in the Bowl who scraped and clawed his Edgar Allan Poe:
past to conventional training? Now way through life. A child of the ’60s, “I have sometimes amused my-
you can know. No guessing. I saw life through very different self by endeavoring to fancy what
This machine isolates and builds glasses. Though we never agreed on would be the fate of any individual
the lower back safely and quickly. anything political, we developed gifted, or rather accursed, with an
The medical impact of equipment an undeniable bond of trust and intellect very far superior to his race.
designed to measure, test and friendship and what I consider a Of course...he would make enemies
build strong lower-back muscles, deeply intellectual lifetime conver- at all points. And since his opinions
protecting the lumbar spine from sation. and speculations would likely differ
high levels of impact force, is simply In lieu of a catharsis, I offer an from those of all mankind—that he
enormous. olive branch to the participants would be considered a mad man
It’s my firm opinion that the who chose to debate, negate and is evident.... Hell could invent no
positive legacy of Arthur Jones will belittle Arthur Jones, the man, his greater torture than that of being
silence his detractors, and I hope machines and the principles behind charged with abnormal weakness
it will stimulate curiosity about them. Genius, in its strictest sense, on account of being abnormally
escaping the rut in which many, was right there before you, and you strong.”
perhaps most, trainees have been missed it. Ideas, however, don’t die. —“The Hunting of the Slan,”
stuck. Frankly, however, I’m not Now might be a good time to revisit 1849. IM
REMEMBERING ARTHUR JONES

Arthur Jones was, by far, one of the most unique individuals I have ever
met. His contributions to the evolution of fitness equipment leave an im-
pressive legacy. Arthur and I had a long, and sometimes rocky, relation-
ship. Our last face-to-face visit occurred at his home in Ocala, Florida. At
the age of 79, He claimed to be in poor health, but his mind was as sharp
as ever. Sitting on a sofa, wearing only a bathrobe that revealed every-
thing from his chest down, his first words were, “It’s been 43 years, five
months and 26 days since we first met.” The next couple of hours were
spent rehashing research he’d done on negative training in the 1980s. The
rest of the time was taken up by his recitation of the mistakes I’d made
over the years. I was able to point out a few of his. Yet, I couldn’t help but
thank him for the profound impact he’d had on my life. I closed the visit
by saying, “Arthur, you’ve been a good teacher.” His reply: “Well, school is
over! This is the last gawd-damn time we’ll see each other.” As I reached to
shake his hand, he lit another cigarette.
—Bill Pearl,
Legendary bodybuilder

Presents
Model: Dave Fisher

High-Frequency
HIT
Massive Muscle in 15 Minutes a Day—
Plus a Look at Arthur Jones’
HIT Philosophy
by Shannon Pittman • Photography by Michael Neveux
Anyone who follows high-inten-

sity training, a.k.a. HIT, knows
the basic premise: Training for
strength and mass should be
brief, infrequent and intense.
That was the central theme in the
writings of Arthur Jones, the cre-
ator of Nautilus machines, who is
considered the father of high-in-
tensity training.
Presents
DEADLIFTS
Start body routine. Splitting like that is
fine as long as you keep the volume
very low, somewhere around 12 to
15 sets per workout, or about 30 sets
total for the week. That’s definitely
enough work—if you’re taking each
set to failure, a practice that true
HIT devotees take very seriously
indeed.
Most HIT trainees assume that
it’s the only way to train. What
stops them from further dividing
their program and training more
frequently? After pondering that
for some time, I decided that I had
to try it out. In fact, a new higher-
frequency routine was almost a
necessity for me because of my
Finish
Model: Steve Holman
The question is, How do we

define infrequent? How often can
we work out and still get great
gains? The answer lies in the way
you manipulate your routine. If
you do it right, you can train very
briefly and very intensely but
still get into the gym three to four
times a week without overtraining
and burning out.
A standard HIT regimen in-
volves working the entire body
over one training session, then
taking several days off before hit-
ting the entire body again at the
next session. A routine might look
something like this:
Squats
Pullovers
Stiff-legged deadlifts
Shoulder presses
Chins
Bench presses
Curls
Pushdowns
Crunches
Typically, you’d perform a rou-

tine like this on, say, Monday and
Thursday. Many trainees prefer
to use a two-day-split program,
training half the body on Monday
and the other half on Thursday.
That gives more recuperation
time for each muscle group and
eliminates some of the overlap
that occurs when you do a whole-

Start SHRUGS
Friday Based on my experience, I can
honestly say there isn’t a single soul
Superset
out there who couldn’t manage to
Close-grip bench press
get the body he or she craves with a
lockouts 1 x 6-8
program like that.
Pushdowns 1 x 10
Even on the most rigid of sched-
Barbell curls 1 x 10
ules there’s a way to get in some
Incline dumbbell curls 1 x 6-8
kick-ass training and build some
Cable crunches 2 x 15
solid muscle. Sometimes bodybuild-
That’s the entire routine. ing is about finding a routine that
Each day’s training takes no matches your lifestyle as well as it
more than 15 minutes—if suits your goals. Massive muscles in
you’re training intensely. I 15 minutes a day and less than 20
could usually complete my sets per week—who can argue with
workout in about 10 minutes. that?
Finish
Model: Dave Fisher
schedule. Quite literally, it had be-

come very difficult to find 45 min-
utes on any given day that would be
uninterrupted. I had to find a way
of incorporating all of my training
into a greater number of very brief
workouts of 10 to 15 minutes or less
throughout the week.
I began tearing down my routine
into workouts of two to three exer-
cises each. Since the volume would
be very low, I decided I could afford
to incorporate all the best exercises
into the schedule while still mak-
ing sure there was very little overlap
between training days. Here’s the
program that I began using:
Monday
Deadlifts (rest/pause style) 1 x 20
Shrugs 1 x 10
Chins 2 x 6-8
Tuesday
Bench presses 2 x 4-6
Dumbbell presses 1 x 10
Cable lateral raises 1 x 15
Wednesday
Squats 2 x 4-6
Leg curls 1 x 15
Calf raises 2 x 15

SQUATS
Arthur Jones’ HIT
Principles
Start
Arthur Jones never compiled a
set of principles based on his work.
Having them all laid out like that
would have made it very easy to de-
sign a workout. Though the routines
he espoused weren’t overly complex,
his ideas of what constituted a good
routine were precise and eccentric,
even by the standards of today’s
“scientific” periodized routines.
When I set out to condense Jones’
material, I had no idea how difficult
it was going to be. After all, most
people sum up his work in three
words: brief, infrequent, intense.
But is that all there is, really? Not
Model: Micheal Ergas
even close. Many of the bodybuild-

ing standards that we now use were
first uttered by Jones and have sur-
vived the test of time.
1) Indirect Effect
Finish
Jones wrote, “Throw a stone into
a pool, and it will make a splash and
the wave will run to the [edges] of
the pool. The larger the stone, the
larger the splash and the larger the
resulting wave.” He was making a
comparison to what happens in the
human body when a specific muscle
is worked. The indirect effect de-
scribes the phenomenon that oc-
curs when you exercise any muscle
correctly: Growth will be produced
as a result, and it will affect, to a
lesser extent, all other muscles of
the body.
The effect is proximity related.
The closer a muscle is to the exer-
cised muscle, the more it is affected
indirectly. Also, the larger the mus-
cle exercised, the greater its effect
on overall growth.
The common practice among
hardgainers of performing only
full squats for periods of time is
based entirely on the indirect-effect
principle. Full squats affect growth
throughout the body. Such a pro-
gram creates a minimum drain on
the system and a maximum gain on
the one exercise being used. If that fect led to three guidelines for a should be worked first, since they
one exercise is the squat, the result- good program that are used in all have the greatest potential to affect
ing growth stimulation has enor- training circles to this day: To get overall growth.
mous potential because the exercise good results from exercise, 1) the
involves the largest muscle struc- program should be well rounded, 2) 2) Limit Exercise Number
tures of the body and influences the the greatest concentration of effort
greatest number of muscle groups. should go to working the largest The best results come from com-
The principle of indirect ef- muscles, and 3) the larger muscles pound exercis- (continued on page 116)

Presents
“For the production

of best results
one must attempt
the momentarily
impossible.”
Start
Model: Dave Fisher
Finish
DUMBBELL PRESSES
3) High Intensity
of overtraining be-
cause you don’t have If you’re totally new to HIT, you
to expend as much may not have heard of Jones’ in-
energy training. You tensity recommendations. Prepare
(continued from page 112) es, which leave more for recov- yourself!
involve the major muscle groups ery and growth. According to Jones, “For the pro-
and work more than one muscle at a Jones did prescribe preexhaus- duction of best results one must
time. As the human body very rarely tion, however; that is, an isolation attempt the momentarily impos-
performs movements in which a exercise immediately followed by sible.” That means you should carry
muscle is isolated, why would you a compound movement for the each set to a point where you’re
try for muscle growth by doing iso- same bodypart. For example, flyes forcing against the weight even after
lation exercises, which work only supersetted with bench presses. it’s stopped moving upward. When
a single muscle? The triceps, for That prefatigued the pectorals so the weight stops midrep and won’t
example, are designed to work syn- that the weak link, in this case the move another inch, you’re done
ergistically with the pectorals and triceps, were stronger on the com- with the set.
deltoids in all presses; they respond pound exercise, the bench presses. Contrary to popular belief, Jones
to the same stimulus as the larger That produced a more direct hit for did not encourage the use of inten-
muscles being worked. the chest. If you do the bench press sity techniques to further increase
Using the big, compound exercis- first, your triceps fatigue before your momentary intensity. In his opinion
es is much more efficient, since you chest. Preexhaustion was the basis they were counterproductive, as
can effectively work a large number for many of the compound Nautilus they would reduce the amount of
of muscle groups with only a few machines. tension placed on a muscle in the
exercises. That limits the possibility subsequent reps—unnecessary

Presents AB BENCH CRUCHES
Finish that trainees should eat
large amounts of calories
and protein issues primar-
ily from those who sell
supplements. Though some
sources of supplemental
protein and calories can be
very useful and convenient,
especially for hardgainers,
they’re not absolutely nec-
essary for muscle growth.
Furthermore, no amount of
creatine, HMB, glutamine
or any other supplement is
going to turn Pee Wee Her-
man into Dorian Yates—a
reality that we all must
face. Use supplements, by
all means, but don’t deem
them to be the holy grail.
The need for adequate
rest is the other major point
here. The bottom line is
that you should wake each
morning feeling rested, and
you shouldn’t have to be
awakened by an alarm. If
you don’t wake up on your
own, you haven’t slept long
enough.
5) Reciprocity
Failure
On the surface the failure
Start
work that’s less effective. In Jones’ The first point, nutri-

words, “Do the minimum necessary tion, is one that Jones
which causes maximum results. The was reluctant to empha-
set should be terminated when it is size. Many bodybuild-
impossible to move the weight in ers have gotten carried
any position.” Enough said. away on the subject of
Model: Tamer Elshahahat
nutrition—with some
4) Secondary Growth calling it 90 percent of
training results. That
Factors
fallacy must be dispelled.
Regardless of how hard you work True, continued growth
in the gym, you need to account for cannot occur without
certain factors if you want growth: proper nutrition, but
nutrition, adequate rest, avoidance you don’t need to be-
of overwork—that is, overtraining— come a fanatic about it.
and positive psychology. The recommendation

Presents
to achieve desired results may not your maximum, however, the
seem like a big deal, but it actu- results will again diminish to
ally tells you a lot. Even within HIT
circles there are situations in which
near zero. Experiment with
volume, but do so carefully. CABLE LATERAL
the trainee is doing too much or
too little, and this principle is a
response to the more-is-better ap-
6) Strength and RAISES
Endurance
proach. If bodybuilding training
were a simple mathematical calcu- Muscular endurance, as
lation, then 10 sets would bring you opposed to cardiovascular en- Start
10 times the results you get with durance, is directly correlated
one set. Unfortunately, that’s not with the strength of the mus-
the case. There is an intermediate cle. In other words, if you can
point, somewhere between the two complete 12 reps with x pounds
extremes, where you’ll achieve op- of resistance, you should be able
timal results; however, the effects of to predict, with some accuracy,
doing either too much or too little the amount of weight that you
training will be the same. In both can move for three reps, nine
instances the results will be poor. reps, 20 reps and so on.
The safest way to experiment For that reason training for
with the principle is to start at the muscular strength and train-
minimum—one set of one exer- ing for muscular endurance
cise—and monitor progress. If you yield the same results: stronger,
Model: Sagi Kalev

don’t note any progress, increase more powerful, larger muscles.
to two sets and so on until you get Increases in muscle size make
the desired results. If you exceed strength (continued on page 124)
Finish

Presents
(continued from page 120) gains pos- is possible. At that point size must on the other hand, the same work-
sible. The relationship is not 1-to-1, increase before you can make more out begins to take you considerably
however. Strength gains will contin- strength gains. longer than normal, you’re likely to
ue via improvements in neurologi- have reached a plateau or begun to
cal efficiency until no further gain regress.
7) The Time Factor You can also apply timekeeping
In order to accurately as- to individual exercises. Jones’ solu-
DUMBBELL LEG CURLS sess bodybuilding gains and
maximize training efficiency,
tion was to carefully control the
time between the beginning of one
you must consider the ele- set and the beginning of the next
ment of time in your training one. His recommendation was that
Finish routine. Jones recommended there should be exactly four minutes
assessment of distance for between those points. Though how
a perfect measurement of the four-minute interval came into
power output; however, I being is unclear, it’s a reasonable
believe that as long as you time frame. Given that the average
keep the range of motion con- set time is 40 to 70 seconds, that
sistent, you don’t need to be leaves approximately three minutes’
concerned with distance. rest between sets.
Considering time as a Another control measure that
factor can be a very simple Jones introduced was rep speed. He
task, or it can be an instru- suggested a rep tempo of about a
ment of precision. Basically four-second negative and a two-sec-
it means recording the time, ond positive. That further controls
in minutes, that each work- the total time involved in the work-
out takes. That works well for out as well as the time it takes to
comparing whole workouts complete each set and/or exercise.
to one another. As long as Another one of Jones’ time-con-
the time remains the same or trol factors involved the timing of
less, you’re making reason- overall weekly training. He recom-
able progress, provided your mended doing no more than five
poundages are increasing. If, hours of training a week and later
Start
Model: Dan Decker

CALF RAISES Start
Presents
reduced it to four hours, which than three sets. He said any more
evolved to less than three hours. than three sets of an exercise was
wasted effort, and he often recom-
8) Instinctive Training— mended the 10-eight-six pyramid
format. On the first set of an ex-
No Way!
ercise you would use a sufficient
“For anything even approach- amount of resistance to cause fail-
ing the best possible results from ure at 10 reps. On the second set
training, it is absolutely essential to you increase the weight to permit
work in direct opposition to your only eight reps, and on the third
instincts,” Jones wrote. set you increase it again to allow
That should seem obvious, yet only six reps. Squats would be one
you see people wandering the gym of a few exceptions to this rule.
every day who have no idea what Jones often prescribed 20-
exercise they’re doing next or with rep breathing squats, a routine
what poundage. If you were to obey still held in high esteem by the
Model: Dan Decker

your instincts, you wouldn’t lift hardgainer camp. In addition, he
weights at all. Basic instinct would advocated doing no more than
involve conserving energy as much two exercises per muscle group.
as possible and not pushing yourself In most cases, if you’re not get-
to exhaustion—there’s no life-sus- ting the expected results, a further
taining reason to do it. Training is reduction in volume is warranted. 10) Lay Off!
a form of stress, something your When they reduce training volume,
body would instinctively avoid, not most trainees begin to progress For the best possible results you
induce. rather rapidly and predictably. need to take some time off every
Later Jones discarded the pyramid once in a while. Even so, Jones didn’t
9) Low Volume scheme and recommended doing recommend scheduled layoffs,
only one set per exercise. feeling that a trainee’s enthusiasm
Early in his writings Jones sug- might begin to subside as layoff
gested one, two and never more time got closer. The opposite might
also be true. A trainee who foresees
a layoff may overwork in order to
Finish compensate for downtime, thereby
negating the purpose of the layoff.
Long layoffs of anywhere from
one to four weeks have proven ben-
eficial in many cases. Upon return-
ing to the gym, some trainees notice
an increase in strength. If a month
of training yields little results, a
layoff of seven to 10 days is recom-
mended.
As you can see from this short list,
which barely touches on his body of
work in high intensity, Arthur Jones
was a true innovator in the world of
strength training. I’ve stressed what
I believe to be the 10 most crucial
points. Someone else might read
his work, though, and pick out an
entirely different set of principles.
Jones’ articles were often so in-
depth that one could probably pick
five or six principles from a single
article.
For a memorial feature on Arthur
Jones, see page 88.
Editor’s note: For more articles

by Shannon Pittman, you can visit
www.Bodybuilding.com. IM

A Bodybuilder
Is Born
Bulking Up Has Its Consequences
by Ron Harris
Episode 29
’T
was the night be- ers perceive themselves—as never approaching the size of my collec-
fore Christmas, big or heavy enough. I can attest to tion—34 at last count. Even in the
or at least the late the legitimacy of that disorder, as dim lighting, something was dif-
morning on the day I and many other lifters have been ferent about Randy. Normally he
before Christmas, classic cases. I started out at 90 was always showing clear muscle
and Randy and I were performing pounds, and even when I got up to separations and a few veins in the
our sacred preworkout ritual in the 240, which was just 30 pounds away upper body. Now it was all blurry
locker room. It didn’t involve cut- from triple my original bodyweight, and out-of-focus. I put on my a-hole
ting off any chicken heads, smoking I wasn’t satisfied with what I saw in face and got sarcastic.
peyote, or voodoo or Santeria—just the mirror. The late Trevor Smith, “You’re up 10 pounds—just how
the balance-beam scale in the bath- owner of Nuclear Nutrition, was much have you been eating lately?”
room. Actually, let me correct that. ridiculed on the Internet because he Randy went into defense mode
Weighing ourselves every time be- never dieted down and competed. at once. “I’m trying to gain size now,
fore we trained did have an element Even when he got up to 400 pounds right?”
of voodoo to it. Weighing less than at just over six feet tall—when I saw “Yes, muscle size. Not a bunch of
we wanted affected our attitudes him, his arms looked to be about lard, jackass. Answer the question:
and could sometimes bum us out 26 inches around—Trevor felt he Just how much have you been eat-
for the whole workout. needed a little bit more size before ing?”
Yes, that’s right, I said we would he was ready to do a show. “Well,” he stammered, “the
get upset if we didn’t weigh enough. So it was with great pride and a dealership had its big party, and of
Contrast that with an anorexic, who beaming countenance that young course the sister dealership a few
believes she weighs too much, even Randy announced to me in a most cities away had its Christmas party,
though she may be a walking skele- jovial tone, “210 pounds, brutha!” and there were all kinds of desserts
ton at 85 pounds. Published reports Don’t ask why he was calling me and drinks to be had if one were so
say that’s what happened to one of “brutha.” It’s a Boston thing that inclined.”
the Olsen twins (don’t ask). I never understood, some kind of “Looks to me like you were quite
About a decade ago, psychiatrists tough-guy way of calling someone a inclined, smoothie.”
identified a disorder they labeled buddy that may have had its origins “I wanted to bulk up to at least
body image dysmorphia. The in pro wrestling. Randy was wear- 225 before I had to diet down to 190
layman’s term, reverse anorexia, ing one of the many tank tops he for the show.”
captures the way many bodybuild- owned, though he’s still far from “Look, I don’t have a calculator

A Bodybuilder Is Born
handy, but I’m gonna give this
a try anyway. My best guess
is that about eight out of the
10 pounds you gained are just
useless fat. At that rate, by the
time you get to 225, you will
have accumulated. . .” I looked
off to one corner and tried to “You’re up 10 pounds—
do the math.
“Twenty pounds,” Randy
just how much have you
offered. been eating lately?” Randy
“Twenty pounds of fat, and
you were planning on dieting went into defense mode at
for how long?”
“Well, you said that be- once. “I’m trying to gain
cause I was naturally lean, I
could probably get by with 10
size now, right?”
Many bodybuilders learn the hard way
weeks.”
that trying to build muscle quickly by
“Yes, muscle size. Not a
“I can tell you what would
happen because that was a
force-feeding yourself doesn’t work. It
just creates a lot of ugly bodyfat.
bunch of lard, jackass.”
mistake I made several times in
my early competitive career. I’d
bulk up to some random num-
ber I thought sounded big, like 225
or 230, then diet down to about 200
pounds. But the funny thing was, I
never ended up around 200 pounds.
My contest weight in those days
ranged from 170 to 180 pounds, and
sometimes that wasn’t even ripped.
Every time it happened, I was at
a loss as to why. Then it dawned
on me—I was getting so fat in the
off-season and giving myself so
little time to diet that I was losing a
significant amount of muscle every
time. If I was 225 back then and my
lean weight was 180, which I think is
probably right, I was losing roughly
20 pounds of muscle and 20 pounds
of fat to compete at a smooth 180.
Now I do compete at over 200
pounds, but that’s because I actually
have that much muscle now and,
more important, because I don’t
bulk up anymore. I thought we went
over this a few months ago when
you started porking up.”
“Yeah, but I was hoping it would
help out with my arms and my
calves, even my upper chest.”
“Help them out how, by covering
them with fat so you think they’re
bigger than they really are? I used
to believe that getting a bit fat was
Neveux \ Model: Derik Farnsworth
good for gaining muscle, but I no

longer feel that way. I think it only
slows you down, like a car with a
trunk full of sand.”
“Trunk full of sand. Did you make
that up?”
“Naw, that was good old Arthur

A Bodybuilder Is Born
Yes, you have to eat enough

so that you recover from
high-intensity workouts,
but that’s not a license to
pile in the empty calories.
They won’t build muscle.
Neveux \ Models: Rune and Andre Neilsen

“Jones used to Jones. Not only was he decades
ahead of his time with those Nau-
“Four,” he answered.
I reached into my gym bag to give
get Casey Viator tilus machines, but he had a thou-
sand crocodiles and alligators at his
him the little gift I’d planned on
giving him anyway, before I realized
to do a couple compound in Florida. Supposedly
he used to get Casey Viator to do a
he had been eating crap. I handed
over a plastic bag from Stop & Shop,
of more couple of more reps on sets by pull-
ing a .38 special on him and threat-
which he peered into.
He pulled out one of the items.
reps on ening to bust a cap in his ass. Now
that’s a trainer.
“Hey, low-carb bars.”
“Yes, and I expect you to eat those
sets by “Listen, that whole concept of
bulking up and dieting down is one
instead of stuffing your piehole with
cheesecake and those cookies with
pulling a of the old-school tenets they were
completely wrong about. In fact,
the glittery red and green sugar top-
pings. There are six in there, all I was
.38 I think the idea may have come
not from the old school but from a
willing to spare. I suggest you order
some more.”
B.Miller
special school for really stupid kids.”

We were getting way behind
“Huh. Okay, thanks.”
“You’re welcome, and by the way,
on him and schedule in our workout, which
should have started about 10 min-
that’s your Christmas present from
me. Now where’s that new eight-
threatening to utes earlier. I thought I’d gotten my
point across.
megapixel digital camera I told you
I wanted?”
bust a cap in his “How many more of these parties
do you have left?” I asked.
“Oh, that—um, they were all sold
out when I went.”
ass.” Randy stopped to think, and
started counting on his fingers.
I snorted in disbelief. Kids today
are so ungrateful! IM

Q &A
Heavy Duty
The Wisdom of Mike Mentzer
by John Little
Best Time of Day to Train “As there are so many variables make training and nutrition work
that affect our energy, you’ll have together: “Maintain a high-intensity
Q: I’d like to know if there to look for the pattern of your en- routine up to the day of the contest,
is an “ideal” time to train. I’ve ergy leaks and make the necessary and rely on your diet to bring in the
heard that some bodybuild- adjustments. If you discover, for cuts. Since your muscles grow in
ers work out as early as 5 a.m. I instance, that overtraining is the response to the stress and intensity
tried that once and just didn’t culprit, you might take a week off imposed on them, that same level
have the energy to train with to recover some of your reserves, must at least be maintained if you
the necessary intensity to make and then resume your training with wish to keep your muscle size up to
progress. When I train at night, a more sensible, less draining regi- the day of the contest.”
however, I feel too tired from men.”
my job. What did Mike suggest?
A: Training early in the morning Mike Mentzer and
can be a problem for some people. Preparing for a Contest Arthur Jones
In effect, you’re coming off an eight-
hour fast, which means your blood Q: I’ve been following Mike’s Q: I know that Mike believed
sugar could be somewhat low. Mike training system as outlined in that he learned a great deal
touched on the issue: his book High Intensity Train- from Arthur Jones, the creator
“If your job is so tiring that you ing the Mike Mentzer Way of Nautilus machines. Some
can’t muster enough energy at the (McGraw-Hill) for two months have even said that Mike’s
end of the day to train, you might and have been very happy with Heavy Duty training is simply a
want to find a new job. If that’s not the results. This winter I’m en- rehash of Jones’ theories on in-
feasible, you’ll have to develop the tering a physique contest for tensity. What are your thoughts?
discipline necessary for early morn- the first time, and I was wonder- A: It’s true that Mike held Arthur
ing training. You might look at your ing if there is any way I should Jones in very high regard. I don’t
current routine, nutrition practices alter my training routine in recall Mike’s saying a bad word
and whether you’re getting enough preparing for the contest. about the man. He always spoke
rest for the root cause of your A: Mike would be the first to tell of him with profound respect. Still,
chronic fatigue. If you are training you—absolutely not! According to Heavy Duty isn’t simply a rehash of
too much, you may be overtraining, Mike, “Most bodybuilders make the Jones’ beliefs. Jones didn’t discover
leading to massive energy depletion. mistake of increasing the amount the concept of training intensity. As
“Look to your personal habits, of their training before a contest, Mike once told me:
also. Are you tense more than you which unavoidably lowers the inten- “As far back as the late 19th cen-
should be most of the time? Are you sity of effort one is able to generate. tury German physiologists discov-
dissipating all of your reserve vitality That, coupled with the fact that a ered that the hypertrophy of muscle
partying and participating in sports? low-calorie [that is, lower-carbo- tissue is directly related to the in-
Balik \ Model: Mike Mentzer
Are you getting enough carbohy- hydrate] diet tends to deplete a tensity of exercise, not the duration.
drates in your diet? [Most reputable person’s recovery ability, will cause a That’s been verified repeatedly by
nutritional scientists recommend loss of muscle tissue, something no contemporary physiologists, includ-
that up to 60 percent of your daily right-thinking bodybuilder would ing Steinhaus, O’Shea and Zeinov.
dietary intake be composed of car- do before a contest.” What I’ve done is make a practical
bohydrates.] Mike’s prescription would be to application of the evidence supplied

Heavy Duty
champions.
From his study of stress physiol-
ogy Mike recognized that body-
building science, properly defined,
is high-intensity anaerobic exercise.
While he and Jones started with the
same scientific principles, there are
numerous differences in their ideas:
Jones: Train the whole body at

each workout, with eight to 12
exercises per workout, and do it
three times per week.
Mentzer: Train the body in

thirds, with no more than five ex-
ercises (and sometimes as few as
“Maintain a high-
intensity routine
up to the day of the
contest.”
by scientific research in exercise at the rate he’d hoped to. That’s what two) per session; work out once
physiology to weight training.” prompted him to look more closely every four to 10 days depending
Mike trained the orthodox Nau- into the areas of volume and recov- upon your recovery ability.
tilus way back in the late ’70s. He ery ability.
even won the Mr. America contest After supervising the training of Jones: Use negative-only training
using that method—three whole- some 2,000 clients, Mike discovered once a week.
body workouts a week, one set to that recovery ability among indi-
Mentzer: Use negative-only
failure, and no more than four exer- viduals varies across a very broad
training sparingly.
cises per muscle group. Even with continuum and that most of us
his tremendous genetics, however, don’t have the muscular potential Mike and Jones agreed that
he recognized that he wasn’t gaining or recovery ability of bodybuilding Nautilus machines had a huge ad-

Heavy Duty
vantage over the barbell and Mike and Jones agreed
that “to be productive, exercise
must be intense, brief and in- that “to be productive,
frequently performed.” Their
differences lay primarily in the
exercise must be intense,
practical application of the
last two principles. Jones dealt
brief and infrequently
primarily with high-level ath-
letes, such as football players
performed.”
from the Miami Dolphins, and
genetically blessed bodybuild-
ers, such as Sergio Oliva, Casey
Viator, Boyer Coe and the Men-
tzer brothers. As Mike dealt with
both the genetically modest and
genetic marvels like David Paul,
Aaron Baker and Dorian Yates,
his views have a broader appli-
cation to the general public.
Mike’s approach has led to
steady progress in my clients
at Nautilus North Strength &
Fitness Centre (a one-on-one
personal-training facility that
I run in Bracebridge, Ontario,
with my wife, Terri, and brother-
in-law Cary Howe) for more
than three years. When we first
opened, we trained clients twice
or even three times a week and
saw them overtrained within
three months. Now, since reduc-
ing both volume and frequency
more along the lines that Mike
advocated, we’re seeing steady
progress—more muscle gained,
more strength gained and, when
coupled with a well-balanced
but calorie-reduced diet, more
fat lost.
When Arthur Jones died in
August, we lost a giant who
valued logic, science, precision
and research and who wasn’t
afraid to speak the truth, even
when doing so was unpopular.
Arthur and Mike were a lot alike
in that regard, and if there’s a
Mike trained the orthodox
heaven, I’m sure they’re talking
high-intensity training together
Nautilus way back in the
and shaking their heads over
people who don’t see the fun-
late ’70s. He even won the
damental principles of exercise
more clearly. I’ll give Mike the
Mr. America contest using
final say on Nautilus machines
and their creator:
that method—three whole-
body workouts a week.
“I endorse only those things

that I believe in, and Nautilus
is by far the best. Not only is
Nautilus good for the guy off
the street, but Nautilus is good
for the bodybuilder. Nautilus

Heavy Duty
Mike discovered
that recovery ability
among individuals
varies across a very
broad continuum and
that most of us don’t
have the muscular
potential or recovery
ability of bodybuilding
champions.
Neveux \ Model: Steve Mcleod

mind. All Arthur’s interested in are
the facts. As he points out, and as
his history bears out, he started
building machines purely as a
hobby. He was interested primar-
ily in finding more efficient ways of
exercising. He had questions in his
mind about certain aspects of exer-
cise; some things seemed right, and
some things seemed wrong.
“I’ve never met a man who had
a higher regard for the facts or the
truth than Arthur Jones.”
And that, coming from Mike
Mentzer, is saying something.
Editor’s note: For a complete

presentation of Mike Mentzer’s
Heavy Duty training system,
consult his books Heavy Duty II,
High Intensity Training the Mike
Mentzer Way and the newest book,
The Wisdom of Mike Mentzer, all of
which are available from Mentzer’s
official Web site, www.MikeMentzer

.com.
John Little is available for phone
consultation on Mike Mentzer’s
Heavy Duty training system. For
rates and information, contact
Joanne Sharkey at (310) 316-4519 or
will build mass. There is no ques- going to make it to the top in body- at www.MikeMentzer.com, or see
tion that Nautilus is better than free building is genetics. Yet anyone who the ad on the opposite page.
weights. While it’s true that most, trained properly would go further. Article copyright © 2007, John
perhaps all, of the great physiques That’s all Nautilus is—proper train- Little. All rights reserved. Mike
have been trained on free weights, ing. Mentzer quotations provided
it’s also true that the failures all “Arthur Jones is the only man I’ve courtesy of Joanne Sharkey and are
trained on free weights as well. The known who’s approached body- used with permission. IM
thing that primarily dictates who’s building with a scientific frame of

Testosterone
148 NOVEMBER 2007 \ www.ironmanmagazine.com

& G rowth
H ormone
Strength, Muscle and Extended
Living Through Chemistry?
by Jerry Brainum Part 2
P
art 1 was all about growth 1980s a third of the men had low
hormone, what it does testosterone. Over the term of the
and the pros and cons of study that group had a 33 percent
hormone-replacement greater death rate than the men
therapy. This installment covers who had higher testosterone levels.
testosterone. The difference in death rate wasn’t
explained by negative habits, such
Does Testosterone as smoking, drinking, lack of exer-
cise or even such diseases as dia-
Prolong Life?
betes and heart disease.
In 1993 a group of researchers The men with low T had more
from Germany, noting that women cytokines, which are markers of
usually outlive men, attempted body inflammation. They also
to determine why. They analyzed had larger waistlines, a marker of
more than 277 years of records the visceral abdominal fat that is
of the life spans of castrati, who linked to insulin insensitivity, dia-
produce little or no testosterone, betes and cardiovascular disease.
and uncastrated male singers. They Indeed, the amount of visceral
found no significant difference fat is proportional to testosterone
between those with low and nor- levels and inflammation—more fat
mal testosterone levels in relation equals less testosterone and more
to life span.20 inflammation. Men with low T are
A recent longitudinal study, how- three times as likely to have the
ever, found that having low testos- metabolic syndrome, character-
terone increased the risk of death ized by insufficient high-density
in men over age 50. For 18 years, lipoprotein (the good cholesterol),
beginning in the 1970s, researchers high blood fat, hypertension and
tracked the causes of death in 800 elevated blood glucose.
men aged 50 to 91 living in Rancho When men age, T tends to de-
Bernardo, California. In the early cline and (continued on page 152)
www.ironmanmagazine.com \ NOVEMBER 2007 149

T&GH
T&GH
(continued from page 149) bodyfat to T levels to insulin Testosterone-deficient
increase. That leads to an increase
of estrogen levels because of the
insensitivity and
diabetes in men. men experience a
presence in peripheral fat stores of
aromatase, the enzyme that con-
Some studies link
lack of testos- reduced quality of life
verts androgens such as testoster-
one into estrogen. An imbalance
terone with the
onset of Alzheim- and such symptoms
between T and estrogen can lead to
insulin insensitivity, which boosts
er’s disease.
Bodybuilders as heart disease, high
abdominal fat and its attendant
health problems.
are particularly
affected by tes- blood pressure, lower
Testosterone-deficient men expe-
rience a reduced quality of life and
tosterone levels.
One study found bone density, fatigue,
such symptoms as heart disease,
high blood pressure, lower bone
that having low
testosterone depression, insomnia,
density, fatigue, depression, insom-
nia, erectile dysfunction and diabe-
resulted in a de-
crease in strength erectile dysfunction and
tes. Recent studies directly link low and muscle en-
diabetes. Recent studies
directly link low T levels
to insulin insensitivity
and diabetes in men.
152 NOVEMBER 2007 \ www.ironmanmagazine.com

durance of 90 to 100 percent.21 prostate tu-
Testosterone maintains the func- mors. Besides,
tion of beta-adrenergic receptors in the majority of
fat cells, without which fat oxidation cases of pros-
is severely blunted. That explains tate cancer are
the frequent emergence of potbel- diagnosed in
lies in men over 40—along with older men, who
bad eating and not getting enough have the lowest
exercise. Conversely, testosterone levels of testos-
reverses that process, enabling a terone.
man to reduce both dangerous, Some sci-
deep-lying visceral fat and super- entists suggest
ficial, subcutaneous fat. Dropping that the in-
subcutaneous fat may even return creased body-
abdominal muscle definition when fat produced
combined with judicious exercise by men low in
and a good diet. Testosterone in- testosterone
hibits a fat cell enzyme called lipo- leads to their
protein lipase, which advances the producing
cellular uptake and production of more estrogen,
fat. It also keeps fat-cell precursors which may
from morphing into full-grown fat promote pros-
cells.22 tate cancer.
That makes
sense when
T-Therapy Concerns you realize
As with GH, many doctors refuse that, unlike
to prescribe testosterone therapy testosterone,
because of unfounded fears about estrogen is a
prostate cancer. While testosterone known carcino-
is contraindicated for those who gen.
already have prostate cancer, nu- The goal of
merous studies show that T doesn’t testosterone-
cause it.23 In fact, men with the low- replacement
est-level T develop the most aggres- therapy is not
sive cases of prostate cancer. One to produce
study even found that giving testos- the results
terone to men who had advanced that anabolic-
prostate cancer that was androgen- steroid-using
insensitive caused a reduction in athletes are Over-40 abs! Testosterone enables middle-aged
after. Rather,
men to reduce both dangerous, deep-lying
therapy aims at boosting
visceral fat and superficial, subcutaneous fat.
depressed T levels to a mid-
normal range, thus preventing
the side effects linked to T therapy, life when provided in the right dos-
such as gynecomastia and water age. Conversely, T-deficient men
retention. In fact, injecting testos- face a shorter life span because of
terone to treat low T has gone out the risks of of cardiovascular dis-
of fashion. It causes a temporary ease, too much bodyfat and pos-
surge that’s frequently above the sibly accelerated degenerative brain
normal range—great for body- disease.24
building but priming the pump for A recent study showed that tes-
side effects. Supplemental forms of tosterone may even help activate
T such as creams and gels, which GH release.25 Thirty-four men aged
get users only to the normal range, 65 to 88 who had low-normal T and
are preferred. IGF-1 counts were injected with 100
Considering that having low T milligrams of T every two weeks for
leads to the production of cyto- 26 weeks. That brought about a 33
T-deficient men who don’t undergo kines and considering the signifi- percent increase in total T levels. Es-
therapy face a shorter life span and cant beneficial effects of T on body trogen rose by 31 percent, while sex-
possible degenerative brain disease. composition, you have to conclude hormone-binding globulin, which
that testosterone likely does prolong transports T in (continued on page 156)

T&GH
T&GH eral generations, and current The drug also selectively increased
versions are remarkably potent free, or active, testosterone, and it
estrogen blockers. Since tes- blocked test-to-estrogen conversion
tosterone and other anabolic and lowered estrogen an average of
drugs can convert into estrogen 40 percent. No side effects occurred
and result in gynecomastia and in any of the treated men, nor were
water retention, bodybuilders there any adverse effects on blood
who use steroids usually also lipids, insulin sensitivity or inflam-
add an aromatase inhibitor, matory markers.
such as Arimidex, to their ana- Nevertheless, doctors still resist
Some researchers have suggested bolic stack. prescribing the relatively benign
that aromatase inhibitors may boost About 8 percent of a man’s aromatase inhibitors to men with
testosterone. testosterone normally converts low testosterone. Their position is
into estrogen, so some research- that there’s not enough research to
ers have suggested that aromatase justify using aromatase inhibitors
(continued from page 153) the blood, inhibitors may boost testosterone. as a form of T therapy and that the
dropped by 17 percent, thus raising A major advantage of that approach drugs should be used only to treat
free, or active, T levels. The supple- is that it forestalls the potential side older women with breast cancer.
mentation increased release of GH effects of T therapy. One study in- Another fear is adverse cardiovascu-
by 60 percent at night and a whop- vestigated whether Arimidex could lar symptoms, since estrogen helps
ping 79 percent during the day, do the trick. For 12 weeks 37 testos- maintain benefical HDL choles-
while IGF-1 rose by 22 percent. terone-deficient older men received terol in men. Fortunately, over-the-
You might grimace at the 31-per- one of three treatments: counter aromatase inhibitors are
cent elevation of estrogen, but keep 1) One milligram of Arimidex available that seem to work well as
in mind that conversion of testos- daily testosterone boosters, according to
terone into estrogen is what pushes several recent studies.
the GH release.26 Having abundant 2) One milligram of Arimidex A further refinement in T therapy
testosterone also blunts the ability twice a week will likely ensue with the release of
of IGF-1 to shut down GH release. 3) A daily placebo tablet selective androgen receptor modu-
lators. SARMs, as they’re called, are
Future Developments Both doses of Arimidex effectively experimental drugs that are taken
raised testosterone levels to the orally. They target specific andro-
Those who still fear testosterone- mid-normal range of younger men. gen receptors in various tissues,
replacement therapy can turn to
a newly emerging option: a drug
or supplement that inhibits the
enzyme aromatase from convert-
ing test into estrogen. Located in
multiple body tissues, including
brain and muscle, aromatase is
particularly concentrated in periph-
eral fat stores, such as in the legs. So
the more fat you accumulate there,
the greater the chance of increased
estrogen production.
Aromatase is particularly active in
obese men. Their high-level estro-
gen signals the hypothalmus to stop
secreting gonadatropin-releasing
hormone and shut down testoster-
one synthesis in the Leydig cells.
The effect is so potent that obese
men don’t respond to replacement
therapy.27 On the other hand, stud- A further refinement in T therapy will
ies show that obese men have nor- probably include SARMs—selective
malized testosterone levels when androgen receptor modulators. They
they take aromatase-inhibiting target specific androgen receptors
drugs.28 in various tissues, including
Aromatase inhibitors were devel- muscle, and are designed to avoid
oped mainly to treat estrogen-sensi- interacting with androgen receptors
tive breast cancer in older women. in the prostate gland.
The drugs have gone through sev-

A recent study found that having low
testosterone increased the risk of death in
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including muscle, and are designed 141:649-56.
to avoid interacting with androgen 23 Wiren, S., et al. (2007). Andro- Protein Intake
receptors in the prostate gland, thus gens and prostate cancer risk: A pro- (You Won’t Get Sick of It!)
bypassing the major health threats spective study. Prostate. 67:1230-37.
linked to T therapy. 24 Shores, M.M., et al. (2006). Low
24g Protein Per Serving
As Ronald Klatz, M.D., president serum testosterone and mortality No Sugar • Aspartame Free
of the Academy of Anti-Aging Medi- in male veterans. Arch Intern Med.
cine, notes,“Replacing the hor- 166:1660-1665. Anabolic/Anti-Catabolic
mones that decline with age, such 25 Muntiyappa, R., et al. (2007).
as estrogen, testosterone, DHEA, Long-term testosterone supplemen-

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26 Meinhardt, M., et al. (2006).
References
Modulation of growth hormone ac-
20 Nieschlag, E., et al. (1993). Life tion by sex steroids. Clin Endocrinol.
span and testosterone. Nature. 65:413-22.
366:216. 27 Cohen, P. (1999). The hypo-
21 Kohn, F. (2006). Testosterone gonadal-obesity cycle: Role of
and body functions. Aging Male. aromatase in modulating the tes-
9:183-88. tosterone-estradiol shunt—a major
22 Dieudonne, M.N., et al. (2000). factor in the genesis of morbid obe-
Opposite effects of androgens and sity.Med Hypotheses. 52:49-51.
estrogens on adipogenesis in rat 28 Boer, H., et al. (2005). Letrozole
preadipocytes: Evidence for sex and normalizes serum testosterone in www.gasparinutrition.com

site-related specificities and pos- severely obese men with hypogo- Available at health and vitamin stores,
sible involvement of IGF-1 receptor nadotropic hypogonadism. Diabetes gyms and select retailers nationwide.
and peroxisome proliferator-activat- Obes Metabol. 7:211-215. IM
ed receptor gamma-2. Endocrinol.

A Gym

Tale
Big Back and a Big Mac?
Based on a True Rumor
by Eric Broser
Photography by Michael Neveux and James Farralley
“Damn it, no more broccoli florets. would move the fastest. Good thing
I can’t stand it when they run out,” I I didn’t have much to do that day,
angrily mumbled under my breath as I once again chose the tortoise
as I passed through the frozen-veg- among the rabbits. Knowing I was
etables section of my local super- in for the long haul, I leafed through
market. “I guess I’ll have to go with a National Enquirer, sensing the
the spears then. They’d better have points melting off my IQ with every
the asparagus I like.” page. Just then I felt a little vibra-
Yes, another unexciting day of tion in my pants. Nah—just my cell
food shopping, filling my cart with phone. It was Andy.
the same few items I purchase every “Eric, I am going out of my mind.
trip. I could probably do it with I am craving a Big Mac like mad,
my eyes closed at this point, as my bro.”
obsessive-compulsive personality “Your show is three weeks away,
has me visiting the same aisles in my man. After that you can eat
the same order every time. It’s al- McDonald’s clean.”
ways salad first, then natural peanut “I dreamt of Big Macs all night. I
butter, walnuts, olive oil, oatmeal, need one—or three.”
whole-grain bread, steak, chicken, “Listen. Sit tight, and I’ll call you
liquid egg whites and finally vegeta- back in five.” With that, I swiped my
bles. Yes, quite boring and predict- debit card, paid my tab and headed
able, although sometimes I torture for the parking lot. Since I live only
myself by looking through the bak- about five minutes from the super-
ery section, as well as at all of those market, I figured I’d just call Andy
yummy sugary cereals (man, I miss back when I got home.
Tony the Tiger, not to mention my Before I move forward with my
good pal Cap’n Crunch). little tale I should tell you that
On this particular Wednesday the Andy’s a client I was helping prepare
checkout lines were all crowded, so for a bodybuilding competition. At
I attempted to tap into my psychic three weeks out he was already lean
powers in order to predict which enough to step onstage; I always

A Gym Tale
Partial Deadlifts
Since so many muscles

work in tandem to pull
from the floor to the
standing position, the
lower back won’t be
fully taxed at that point.
That’s why you move to
the power rack and work
only the top half of the
lift, which will force the
erectors to do the majority
of the work. You’ll be
surprised at how much
Model: Robert Hatch
pulling strength you have

left when doing only a
partial movement.

Traditional
Deadlifts try to have my clients prepared two
to three weeks in advance so in the
end we only need to fine-tune. He’s
normally unshakably diligent about
his diet, so I knew that if he was
truly having a craving, he wasn’t kid-
ding around.
Back at home I stood in my kitch-
en deciding whether to freeze the
chicken and cook the steak or vice
versa. Once again my pants began
to vibrate.
“McDonald’s. Eric speaking.”
“Bro, that is not funny. Why have
you not called me back?”
“You still jonesing for a Big Mac?”
“Bad, Eric. Real bad. Is there any
way I can have a couple today? I will
go on zero carbs all day tomorrow.”
“I’ll make you a deal, bro. I was
going to take today off from the gym
and train back tomorrow. However,
if you hit back with me today and
make it through the workout with-
out puking, I’ll let you have a couple
of Big Macs for your postworkout
meal.”
“Is that it?” (continued on page 170)
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Model: David Yeung
Longer tension
Underhand Rows times can provide
a new stimulus
for a burst of
(continued from page 167) muscle growth.
“Oh, and you have to do an extra
45 minutes of cardio as well.”
“Deal, bro. Deal.”
“It won’t be an ordinary back
workout. Meet me in two hours.”
I got all of my exercises, sets, reps
and intensity techniques lined up
in my head while I sucked down
a chocolate-flavored whey shake
mixed with water, waxy maize
starch and a half cup of oatmeal.
About 30 minutes later I was ready
to tear that gym apart and make
Andy “do the Technicolor yawn.” 1 1/2-Rep Chins
When I met him at the gym, I
told him to set up two Olympic bars
side by side, with a pair of 45s on “Awww. Wanna go “Seriously, Eric, you know I love to
each. “Put one of them in the power home to your mommy for some learn the hows and whys of training,
rack with the pins set at knee level milk and cookies? Or better yet, so please tell me the purpose of this
and the other on the floor.” some plain chicken and a dry baked sadistic superset.”
“What are we doing with this potato?” “The purpose? To make the back
setup? “Okay, okay. How many reps on thick like a wall. To form two pillars
“Just a little superset to get each?” of steel that start from your neck
warmed up.” “Ten.” and insert all the way down to your
“What kind of superset requires “Ten? That’s just for the warmups, rear end. That’s the purpose.”
the use of two Olympic bars?” right? “Cool, but I mean, what is the
“The kind where you will be “Nope, the same goes for our benefit of starting off the floor and
doing deadlifts off the floor followed work sets.” then moving to the rack?”
immediately by partial rack deads.” By now Andy was staring at me “So we can get a full range of mo-
“Are you completely insane?” like a deer caught in headlights. tion using the assistance of our legs,

A Gym Tale
“The purpose? To
make the back
thick like a wall.
To form two pillars
of steel that start
from your neck
and insert all the
way down to your
rear end. That’s the
purpose.”
will force the erectors to do 25-pound plates.

the majority of the work. “What are you doing with those,
You’ll be surprised how Eric?”
much pulling strength you “Putting them on the bar. Grab
have left when only doing a another pair and throw them on the
partial movement.” other bar.”
“Makes sense. You are “Are you serious? 365? The 315
truly a mad scientist, em- almost killed me.”
phasis on mad.” “Nah, you were just being lazy.
We did the first two sets You need more weight.”
with 135 and then 225 on Andy knew that he had no choice,
each bar. Neither of us had not if he wanted those Big Macs. As
any problems getting 10 reps he was about to start, I noticed that
on each, but I could already a few gym members had stopped
see beads of sweat forming what they were doing to watch.
on Andy’s forehead. Next up With some serious determina-
was 315—where the workout tion, Andy ripped 10 solid reps off
truly began. Andy, who’s an the floor but then sort of wobbled
excellent deadlifter from aimlessly toward the power rack.
the floor, easily got 10 reps I knew he’d be in for a real war in
to start, but during the rack order to get 10 more partials, but
deads, he began to struggle inside I was rooting for him. Reps
Model: Ken Yasuda
at about rep six. one through four went pretty well,

“C’mon, bro, four more but then, because of pure exhaus-
to go.” tion, his grip gave out, even with his
Then came reps seven, straps on.
eight and nine. “Rewrap that bar,” I said. “Six
Seated Cable Rows “One more to go, ama- more to go.”
teur.” Letting out a scream, Andy pulled
glutes and hips. Since so many mus- And then—boom! Rep 10. three more reps before his grip once
cles work in tandem to pull from When I completed my set and again gave out.
the floor to the standing position, made it look easy—it was re- “Eric, I’m done. I’m seriously
however, the lower back won’t be ally tough, but I couldn’t show gonna drop.”
fully taxed at that point. That’s why any weakness in front of Andy, of “No problem. I’ll just eat your Big
we move to the power rack and work course—I walked right over to the Macs for you.”
only the top half of the lift, which weight stand and grabbed a pair of Eight, nine, 10—slam! The weight

A Gym Tale
crashed down on the final rep. over rows. Do the pullups in reps.”
“Damn good set, bro. You 1 1/2-rep fashion and the bent-over “Your way is better?”
pumped yet?” rows with a 3/1/X tempo.” “For muscle growth, yes. It gives
No answer. Andy simply col- “English, please.” you a far longer time under tension
lapsed on the floor. He didn’t even “On the pullups squeeze to the during the set, which translates into
look up while I did my final deadlift top, then lower yourself slowly, but more muscle.”
superset—incidentally, one of the only halfway. Then pull back to the After completing seven solid 1 1/2-
most intense training experiences in top, and then lower all the way. That rep pullups, Andy dropped from
my life. My back was so swollen and counts as one rep.” the chin bar; I will spare IRON MAN
tight, top to bottom, right to left, “Seriously, dude. You have prob- readers his profanities. Suffice it to
that I probably could have called it lems. You should seek counseling.” say, he was hurting.
a day right there, but what would be “Tempo refers to the speed at To hit the rep tempo that I pre-
the fun in that? which you perform the negative, scribed for rows, I put only 185
“Okay. Get up, bro. Time to move pause and positive portion of each pounds on the bar. By the last few
on.” rep. So, with a 3/1/X tempo on bent- reps, though, it would feel more like
“What now, you nut case?” over rows, you pull explosively to 385.
“Another fun little superset. Wide- the top lower the weight over three After two extremely grueling
grip pullups and reverse-grip bent- seconds, then pause for one second supersets, I noticed that Andy was
in the bottom position. Very turning a delicate shade of green,
few people have the discipline sweating profusely and walking
to perform rows like that. They with the help of a broomstick that
usually favor more pistonlike members use for twists—Yoda on
steroids.
Quite honestly, I knew that

One Arm T-Rows
in which you pull from the floor in
a bent position (bent-over barbell
rows, T-bar rows, dumbbell rows,
spider rows),” I proclaimed. “In
addition, perform one exercise
with an underhand grip, one with
an overhand grip and one with a
close parallel grip. Each of the grips
affects the back musculature differ-
ently and effects a change in recruit-
ment patterns, helping to exhaust
a great number of motor units. You
can create even further variation
by changing the width of any of the
grips from workout to workout or
even set to set. The back is truly a
thinking man’s bodypart.”
“E, how do you remember all
that?”
“Don’t know, as long as it makes
us grow. Now, c’mon, we have two
sets to go.”
“Any tricks with this, or am I just
sitting and pulling?”
“Well, sorry to say, you won’t
be sitting but standing, and we’ll
be doing them one arm at a time
so they are almost like single-arm
neither one of us could take much dumbbell rows. Also, before I forget,
The back is a more punishment, so I decided on
just one final movement for the day:
both sets will be drop sets.”
“Have I mentioned your need for
very complex Hammer Strength close-grip seated

rows. Andy seemed happy with
counseling yet?”
With each side of the machine
group of my choice, probably because he

thought he’d get to sit down. Little
did he know.
loaded up with four 45-pound
plates, Andy began his first set. I
kept reminding him to stretch, then
muscles, “One thing that I always love
about your back workouts, Eric, is
squeeze, so as not to cheat himself
of any range of motion. After eight
and for full how you always make sure to use all
grips—wide, close, reverse, plus all
reps he was spent, but the fun was
just beginning. I tore off one plate
development angles of pull.”
True enough. I believe that each
and had him go to failure once
again.
you must back workout should use variations

on three angles of pull as well as
After two back-thrashing, mind-
bending, sight-blurring sets, we
assault it three distinct grip options. The back

is a very complex group of muscles,
and for full development you must
were finally done. I was pretty well
exhausted, but Andy looked as if
a truck had run over him—then
from unique assault it from unique positions and
angles as well as feel the effects that
backed up over him for good mea-
sure.
positions and different grips provide. Too many
people stick with the same exer-
“So, Andy, are you ready to go for
those Big Macs now?”
angles as well cises, using the same hand spacing
and body positioning, and they
“The thought of a Big Mac right
now makes me nauseated.”
as feel the often use overlapping exercises that
simply hit the muscles the exact
“What a shame. I was going to
treat.”
effects that same way over and over.

“You should include one exer-
cise in which you pull vertically
“You knew that would happen,
didn’t you?”
“Bro, I was just doing my job. And
you get from (pulldowns, pullups), one in which
you pull horizontally (seated pul-
look on the bright side. No extra
cardio for you today.”
different grips. ley rows, seated machine rows,
Hammer Strength rows), and one
“You are a real comedian.”
“Nah…just a coach.” IM

Legends of Bodybuilding
Insider on the Outside
Roger
Callard by Rod Labbe
T
he first time I met Roger Callard, he of the dapper RL: Jump-start the action by
hitting us with a memorable
mustache and rugged Midwestern stock, I was taken anecdote from your film career.
with his charming down-home manner. How about “Sextette” (1978)?
In our subsequent encounters—and there have Performing alongside the leg-
been dozens—Roger has maintained an almost Zen- endary Mae West must’ve been
quite an experience.
like calmness. His voice remains suitably modulated, his face
RC: Well, it was an experience
placid and furrow-free. He’s so mellow, it eventually spilled [laughs]. Casting director Skip Hen-
over and absorbed my naturally manic demeanor. derson asked me if I could get a
Need I mention that Mr. Callard happens to be a bodybuild- bunch of bodybuilders together for
ing pioneer from the glory days of “Pumping Iron”? Those a comedy musical called “Sextette,”
written by Mae West. So we went
of us who have been around a while remember him on the up to Mae’s house—a mansion, of
beach in those funky Weider ads, course—and everything was white
demonstrating some medieval tor- on white, totally old-school Hol-
ture device none-too-cleverly dis- lywood. We were even instructed
to call her Miss West. She was just
guised as an exercising tool. I never like you’d expect—the diva persona
quite believed he got so jacked by didn’t crack for a second.
Unless mareked otherwise photography and art provided by Roger Callard archives.
bending an oversize Slinky, and cer- RL: Did Miss West really have
tainly those clunky weighted wrist to be fed lines during filming?
RC: Yep, it happened. To elimi-
sheaths couldn’t possibly have built nate flubs, they ran a wire through
such mighty biceps. her wig and into a hidden earpiece.
Or could they? Worked fine, until she suddenly
Nah. Beef like that takes time blurted, “The traffic on the 405
is heavy.” Everybody froze. Ken
spent with the iron. And I mean Hughes, our director, took her aside,
serious time, away from frothing but Mae seemed unfazed—so we
surfer waves and babes spilling continued as if everything was fine
out of string bikinis. With Roger, it’s about and dandy.
testing limits. He joins the ranks of the bodybuilding icons RL: Whoever gave her such an
odd line?
who stand atop Olympus and survey their dominion. From RC: She’d accidentally picked
farm life in rural Michigan to IRON MAN’s Legends of Body- up feedback from a passing traffic
building—what a long, strange trip it’s been. helicopter.

Roger Callard
Roger Callard’s Competitive Record actor, but life sometimes takes you
down unexpected paths.
’72 Mr. Michigan, Overall winner RL: Who gave you a leg up?
’74 IFBB Mr. America, Medium, 3rd RC: In the film industry? All of it
was by accident, a fluke. After grad-
’74 IFBB Mr. Western America, Medium, 1st uating from Michigan State Univer-
’75 IFBB Mr. America, Medium, 1st sity, I moved out to California with
bodybuilding on my mind. Jumped
’75 IFBB Mr. USA, Medium, 1st into the scene whole hog—lots of
’76 IFBB Mr. America, Medium, 2nd sun and fun and an awesome body-
building community. Then, at my
’76 IFBB Mr. International, Medium, 2nd gym one day, this little powerlifter
’76 IFBB Mr. Western America, Overall winner named Peanuts West approached
me and asked, “Wanna do a movie?
’77 IFBB Mr. America, Middleweight, 1st It’s called ‘The World’s Strongest
’78 IFBB Mr. International, Middleweight, 1st Man,’ starring Kurt Russell.” I was
intrigued, so we—a couple of body-
’78 IFBB North American Championships, Medium, 2nd builders and I—went down to Bur-
bank and met Bill Shepherd, their
casting director. He loved us. I’d
It is funny, but Mae was 86 or 87 like watching a slo-mo train acted in college and even won a few
years old at the time. We were lucky wreck. You can’t turn away. high school drama awards.
to get the movie finished without RC: Awful. And having those RL: Weren’t you a jock in high
any major mishaps, given her ad- bodybuilders around didn’t help. school?
vanced age. Movies featuring bodybuilders are RC: I was a jockish type of guy,
RL: I caught a cable show- usually horrible anyway. They can’t but that detoured a bit when my
ing of “Sextette” not long ago. play real people, only caricatures. high school football coach, Bill Mor-
Fascinating stuff, especially the RL: Your professional acting ris, told me I had to be in the junior
opening scene where Mae ar- credits stretch back to 1973. play. Since the other football players
rives in a wedding gown. Kinda RC It wasn’t my intention to be an and cheerleaders were doing it, I
Mozée

had no choice. And wonder of won-
ders, I won the dramatics award.
I won it again the next year, too,
for A Midsummer Night’s Dream. I
was an animal of a little different
color. On the field I mowed down
my opponent, and onstage I recited
jaw-breaking soliloquies.
RL: So after “World’s Stron-
gest Man,” did you get an agent
and do the Hollywood thing?
RC: Right away. I marketed my-
self aggressively as guest star, char-
acter actor, leading man, the entire
spectrum. I wanted possibilities, not
limits.
RL: You’ve also contributed
mightily to the small screen.
RC: Name it, and I’ve probably
done it—“Wonder Woman,” “Hunt-
er,” “Charlie’s Angels,” “Laugh-in,”
“Barnaby Jones.” TV was my bread
and butter in the ’70s.
Mozée
RL: Didn’t you work with Bob
Conrad? He’s a nostalgic favor-
ite of mine. est SAT scores in the country, I went RL: You entered the body-
RC: Bob’s a pro, a man’s man. I to Michigan State on an academic building scene at an interesting
guested on his series “A Man Called scholarship and studied sociology, transitional time.
Sloan,” and we had a scene where I psychology and anthropology. I also RC: Interesting, to a point. Per-
had to knock him out. He wanted to played football and ran track. It was spectives and attitudes had us
see how I threw a punch. So I threw a diversified collegiate experience. pigeonholed. If you worked out,
it, and Bob said, “Yeah, that would RL: Not exactly the subjects people assumed you were either gay
definitely knock someone out.” We one associates with bodybuild- or numb as a post.
pulled off the scene without a hitch. ing. RL: But your generation
RL: Michigan is where you RC: Most of my contemporaries erased those stereotypes.
lifted your first barbell. Or was are educated men. The image of RC: The impact of what we cre-
it a cow? Maybe a bale of hay? bodybuilder as meathead is a fal- ated may not ever be fully under-
RC: Farm work doesn’t build lacy. stood. Prior to the ’70s athletes
wimps [laughs]. It requires endur- RL: You were still training? didn’t weight-train. My boxing and
ance and strength. Days and nights RC: Yes, for football, not body- football coaches were very skeptical
are long, and as soon as one job building. Lifting made me feel good, about lifting. Once regular lifting
ends, another begins. and I was looking good, too, but was incorporated into sports, results
Actually, I didn’t think about the moment I met Kent Kuehn, a shattered long-held myths.
weight training until my older bodybuilder and former Mr. Michi- RL: The ’70s bodybuilding
brother came home from Michi- gan, my perspective shifted. It did scene has a patina all its own.
gan State packed with muscle. It a complete 360. Kent asked, “What Being part of that phenom-
impressed me so much that on my are you doing here?” I answered, enon—talk about your cultural
very next birthday I received a 12- “I’m a football player.” He said, revolution.
gauge shotgun and a set of weights. “Football player? Heck, you’ve got RC: You don’t appreciate a time
In one year, at age 13, I was beating what it takes to be a bodybuilder.” until it’s passed. We were young
25-year-olds arm wrestling. He introduced me to Don Ross, and explorers living on the edge and
RL: Were you a skinny lad? we clicked instantly. Ron Gibson, striving for a dream.
RC: Very. But man, oh man, I Mr. Ohio, was also one of my buds. RL: What was different about
wanted to grow. I’d press and curl That’s when I competed for the first your era?
and do one-hand lifts with 150 time. RC: Bodybuilding back then was
pounds. That made me strong. I RL: The ’72 Mr. Michigan—was bicoastal: New York and Los Ange-
was also an extremely agile kid and that before or after graduation? les. We trained at Gold’s Gym—Ar-
always running around, which built RC: Not long before. My original nold, Frank Zane, Denny Gable, Bill
good legs. intent was to graduate and try out Grant, Franco [Columbu], Manny
RL: When did you graduate? for the Chargers; instead, I went to Perry, Bob Birdsong, everybody.
RC: In 1968, a rough year politi- Venice Beach and became a body- Weider photographed us on the
cally. After scoring one of the high- builder. beach and created a bodybuilding

Roger Callard

mystique. Roger Callard’s Workout
It was an attractive, ethereal ex-
istence. West Coast sun, surf and I train three times a week and do my en-
sand. We’d lift, go to the beach, lift
again, and then hang out together.
tire body at each workout. I train Monday,
It was a tight little group. One year, Wednesday and Friday, or Tuesday, Thursday
Ricky Wayne wrote about a Christ- and Saturday. Each session lasts about one
mas party I’d had where my brown-
ies kept us up for days [laughs]. We hour. On nonworkout days I do aerobics.
weren’t merely competitors; we were
friends.
RL: No dissent in the ranks? Legs: Leg extensions, squats, leg curls, 15 to
RC: The first guy to talk dis- 25 reps on each. One big tri-set. No rest be-
sent was Mike Mentzer. He and
his brother had an us-against-the- tween exercises.
world mentality. I asked him once
why he felt that way, but I didn’t get
much of an answer. If your mind’s
always on the other guy, you’ll be
Chest: One set of flyes, 15 to 25 reps. Then
distracted. a set of either incline presses or flat bench
RL: Oh, yeah. I remember the dumbbell presses, always to failure.
’80 Olympia scenario. Generat-
ed a lot of flap, even to this day.
RC: Mike’s adversarial attitude
proved his undoing. You can’t make Back: Pulldowns, 15 to 25 reps. Immediately
enemies and expect a smooth ride.
RL: Touching on camarade-
go to bent-over rows, 15 to 25 reps.
rie— you and Mike Katz seemed
pretty close.
RC: Mike and I were football play- Shoulders: A tri-set of alternate front raises
ers, so that connection kept us solid.
I roomed with him in Birmingham,
(as one’s going up, one’s coming down),
Alabama, when we were filming bent-over laterals (for rear delts and dumb-
“Stay Hungry.” One night, on the
bus, Mike’s crying like a baby. “Bro,
bell presses, 15 to 25 reps, each set to failure.
what’s wrong?” I asked. And he said,
“See that girl over there, Rog? She re-
minds me of a girl I was in love with Arms: Seated incline dumbbell curls super-
in South Africa.” The memory still
hurt him, after all those years. setted with triceps extensions, using same
RL: I interviewed Mike— dumbbells; 15 to 25 reps.
you’re right, he’s a guy with
heart.
RC: Bodybuilders are like every-
one else; Mike happened to be one Abs: 75 reps, usually on an ab machine
of the sensitive ones. Despite the
image of demigod, we could still
bleed.
On off days, I go for an hour walk or 20-min-
RL: How does it feel to know ute run. I don’t have any joint problems be-
you were involved in a genuine
movement?
cause I never did anything stupid in the gym.
RC: Validated. Fighting and de- People talk about training heavy, but heavy is
stroying an accepted image is never
easy. a relative term. For me endurance is more im-
RL: We touched on Joe Wei- portant than power. Look at the world’s stron-
der’s legacy. In a way, he’s the
architect of modern-day body- gest men—they can’t run around the block
building, good and bad. without a ventilator.
RC: Joe brought sensationalism
into bodybuilding. He put body- Word to the wise: If size were essential, a bull
builders on a pedestal. When people could catch a rabbit.
read Peary Rader’s Iron Man or

Roger Callard
Hoffman’s Strength & Health, your advice?
the guys inside were their RC: Therein lay the attraction
equals. When they read Muscle and our popularity. None of us
Builder, nobody could touch could possibly be anything so
us. mundane as human. The mags
Some might criticize him, transformed us into creatures not
but no one in the 20th century of this earth. Joe put fake wood
has done more for our sport. plates on the bar, and it looked
Joe discovered Larry Scott, like we were doing 300. It was a
Sergio [Oliva], Dave Draper manufactured mystique—and a
and Arnold, plus, he created powerful one.
the Olympia. An outstanding RL: What did you think
record of achievement. when women’s bodybuilding
RL: Didn’t you build fur- exploded?
niture with Dave? RC: I like seeing a cross section
RC: Dave’s a woodworker, of people involved. In the begin-
and I’m a carpenter. We’d cut ning, we had Rachel McLish, who
down beams from the Venice was simply stunning. A curva-
pier and build bulky, burned ceous body and gorgeous face.
and brushed furniture. Gor- She could be the girl next door.
geous stuff and functional as RL: Cory Everson kicked it
Mozée
hell. All the rage back in the up a few good notches.
’70s. RC: Cory’s a superior athlete
RL: Dave also helped you out sense of unreality about you from Wisconsin. She presented a
in the muscle-building depart- guys, too—as if Olympus had great body, with good muscle size
ment. dropped off a few of its best to and never lost her femininity.
RC: He expanded my intuitive walk among lesser mortals. RL: What about today’s phy-
style of training and opened new RC: People admired us so much; siques?
creative doors for me. The intuitive they literally did whatever we RC: They’re cartoons. The line
method doesn’t force anything, so wanted. Here’s a ridiculous example. between male and female has been
injuries are at a minimum. In the We’re at the gym, and this kid from intentionally blurred. Feminine
gym, you do what you want rather Canada’s watching me work out. He beauty doesn’t mean anything any-
than what you have to do. wants to know how I got so dark. I more. At least, not in bodybuilding.
RL: What is bodybuilding to tell him we used special tanning oil And it’s just as bad on the man’s side
you? and asked Ken Waller if there’s any now.
RC: Balance. Bodybuilders need left. The kid starts putting it on and Look at Samir Bannout. He won
balance. Armand Tanny said I says, “Gee, this stuff sure is red.” the Olympia at 187 pounds, perfect
had a high-speed look even while RL: Wait, let me guess—it was for his bone structure and height.
standing still. That’s the greatest transmission oil. But Samir thought he had to pack
compliment anyone’s ever paid me. RC: Ha. The poor guy never on beef to beat Haney. Not good.
When people see your physique, doubted us for a second. After he’s You can’t turn a Corvette into a
they know who you are. Look at my oiled up, Arnold stands back and Hummer without losing quality.
old photos, when I’m in a lineup. proclaims, “Roger, doesn’t he look One factor of greatness is recog-
I’m wearing my game face. It said, like a god? I want Joe to see him.” nizing and identifying it without
“Don’t f*@$ with me.” So, off the kid goes to Joe’s office, sits comparing yourself to others. Once
RL: Athleticism was part of on his expensive leather couch with you let them into the circle, you’re
your persona. red shit all over him, and Joe freaks. doomed.
RC: Impossible to separate the The kid hightails it back to our RL: You weren’t after size?
two. But there should be a balance gym, and Arnold says, “Don’t worry, RC: No, although that came with
between athleticism and muscular- you’re too far into the future for Joe the territory. I worked out so I could
ity. When trainees get so big they to comprehend—you are beyond.” punch harder, hit the ball farther
can’t run or move fluidly, balance Last time any of us saw him, he was and jump higher. Take a guy like
has been sacrificed. walking on the beach covered in Frank Zane—he wasn’t massive, but
RL: Physiques of the ’70s re- transmission oil and sand. Zane beat huge guys. Too many men
flected that ideal, I do believe. RL: And you held a straight suffer from the Platz syndrome, and
RC: Growth drugs didn’t define face while this was going down? that’s not bodybuilding.
us. We sought strength and propor- RC: My acting skills were sorely RL: Classic bodybuilders have
tion. Strength has always been my tested. Of course, nobody ques- small waists, small ankles and
motivation, bottom line. A good- tioned Arnold. To have him call you wrists.
looking body is nice, but I want a god was like being knighted. RC: Bodybuilding’s an illusion.
functionality. RL: Well, you guys were larger A flair. If you have big shoulders,
RL: There was an interesting than life, so who would doubt your arms won’t look as big, and if

change? RC: Probably the ’77 Mr. America,
RC: Chris what they now call the Nationals.
Dickerson’s Navarette was my main competi-
Olympia win tion.
in ’82 was on RL: That was the same year
the cusp of you and Arnold were in “The
what I con- Streets of San Francisco.”
sider modern RC: Yes, Arnold played a body-
bodybuild- builder who’d gone nuts, and the
ing. Haney’s cast included me, Franco, Denny
dominance Gable and Robby Robinson. They
meant big- even staged a fake bodybuilding
ger, not show. We worked with Richard
necessarily Hatch, who’d replaced Michael
better. I’m Douglas. Meeting Karl Malden was
not talking an honor. He treated us all like his
about in- equals.
dividuals. I RL: Bodybuilders and prime
respect Lee time went hand in hand dur-
immensely. ing the ’70s. I remember Clint
We’re both Beyerle and Dave Johns on an
farm boys. “Addams Family” Halloween
It’s his look— special.
you’re wide, you’d better have huge blocky, immense, gargantuan. To RC: We were like flowers opening
pecs and a good back. Bulking up me, that’s not a balanced physique. to receive the sun. Arnold was doing
isn’t always the answer. When you’re When he started winning, symmetry movies, and there were talk shows
onstage, no one is weighing you, flew south. like Phil Donahue and Merv Griffin.
and no one is measuring you. It’s an RL: What do you see as the The media suddenly took interest
illusion, and you’re the magician. high point of your own com- in our obscure subculture, and we
RL: When did the sport petitive career? gladly gave them a guided tour.
Lots of recognizable faces in this group shot from

Arnold’s movie “Stay Hungry.”
Roger Callard
RL: That’s also the time ath-
letes began looking like body-
builders.
RC: Bruce Jenner at the ’76 Olym-
pics; Bobby Fischer, the chess king,
was working out. We had golfers and
boxers training with weights. Nega-
tive concepts were crumbling one
by one.
RL: Your competitive career
ended in 1979. Any second
thoughts?
RC: Second thoughts are for
wasted opportunities. Before I com-
peted, I was an all-American athlete
and had already achieved nation-
wide success in other sports. I didn’t
need to win Mr. Universe 10 times
to validate my abilities.
RL: Describe Roger Callard’s
role as an athlete during that
innovative time.
RC: An insider on the outside.
Even though Arnold and I were
close, I had more in common with
Waller, Gable, Manny Perry and
Mike Katz, who were football play-
ers.
RL: What are you up to in
2007?
RC: As we speak, I’m acting and
writing scripts. I build houses and
sometimes even sing—but that’s
another interview [laughs]. Just did
three voices in an animated film
called “Rose Marine,” an underwa-
ter adventure similar to “The Little
Mermaid.” Life’s an adventure. I’m
always drawing, sketching, creating.
My wife and I have a casting busi-
ness; we’ve been married 23 years.
RL: Obviously, the gym’s still a
home away from home.
RC: That’s a wonderful compli-
ment. I’m a member of Gold’s and
keep a pretty consistent regimen.
RL: Do you miss competing?
The thrill and synergy of prep-
ping for a show?
RC: No, I don’t. My last contest
was in ’78, at an age where I’d al-
ready accomplished every body-
building goal. Of course, I value
those memories and hold them
dear—they’re part of my life, my
psyche and who I am.
Callard fraternizes with the Editor’s note: Roger Callard can
famous: Dennis Hopper, Frank be contacted at P.O. Box 621, Lake
Hughes, CA 93532. IM
Zane and, of course, Arnold.
Norway Super
Series Grand
Prix Photo report and illustration
by Larry Eklund
Strongmen Compete in the

Land of the Vikings
V
iking power! The cry could be heard
for miles around. The ultimate test of
manhood—the alpha-male test of all
time—was back in Norway. Produced and
presented by Sven Karlsen’s Viking Power
Productions, the last of the World Strongman Super Se-
ries Grand Prix for 2007 was where the titans of Europe
had come to contest their power. The cameras of Fox
Sports and Norwegian TV converged on the beautiful
mountain resort of Storefjell, in Norway.
It’s a three-hour train ride through Norway’s scenic
mountains and fjords to the town of Gol and another
20 minutes’ drive to Storefjell. Beauteous land—from
turf-covered log homes to rich green farmland on
which cattle and sheep graze peacefully to the raging
rivers that cut through the mountainside and eventu-
ally empty into majestic blue-green lakes—surrounds
the Storefjell Resort Hotel.
Norway
Norway’s legendary beauty.

Interior of the lodge, with reindeer skins
as part of the setup for the Viking feast.
Rene Minkwitz of Denmark, Jarek

Dymek—training partner of Mariusz
Pudzianowski—of Poland and Boris
Haraldsson of Iceland.
It was standing room only. People
from across Norway came to see the
titans of strength ply their might
against the ponderous contest
Native Norwegian lodge. weights. WSM commentator Colin
Bryce entertained and informed in-
taking a year off to rest. Janne Vir- house and television audiences.
In the warmup tanen, WSM ’00 from Finland, came Mariusz was the favorite going
room. to test himself against the might of into the first event, the 858-pound
Mariusz Pudzianowski, WSM ’03, (390-kilogram) yoke race. It soon
’04 and ’05, of Poland. Mariusz became apparent, however, that he
came to regain his dominance was in for a fight from the biggest
after a miscalculation in strategy man in the competition, Terry Hol-
cost him the overall victory in lands, who dominated the first few
the Venice Beach Super Series events. Mariusz must have been
Grand Prix contest last June. having flashbacks of Venice Beach,
The other competitors were as he kept coming up just short of
Karl Gillingham of the USA, the “man mountain,” Hollands.
no stranger to the podium Due to time constraints for both a
in the super series; Odd Haugen timely finish of the contest and the
of Norway, who’d competed in the TV broadcast, the total standings
As self-suf- Strongest Man Norway contest in for the first few events were used as
ficient as a cruise ship at the spring and despite a lower-back elimination criteria to bring the field
sea, the resort played host to some injury still managed to land the down from 12 to eight. Odd Haugen,
of the strongest men in the world. bronze; and the young and powerful the hometown favorite, suffered
Several pros new to the arena tested Norwegians Espen Aune and Rich- a hamstring contraction that pre-
their strength against three previ- ard Skog. From England came the vented him from completing the
ous World’s Strongest Man winners. 400-pound Terry Hollands and the 1,100-pound tire flip against Mag-
Magnus Samuelson, WSM ’98 from equally mighty Mark Felix. Round- nus Samuelson. That caused him to
Sweden, returned to the field after ing out the field of power were fall to ninth place by the elimination

Espen Aune, Norway,
attacks the 310-
kilogram axle.
Mariusz
Pudzianowski,
Poland.
Mariusz was
determined to get
the lift, even if it
didn’t count.
round. Terry Hollands easily bested to be struggling with the event, and weights. The reason: His right foot
Mariusz Pudzianowski in the tire Mariusz were the last two to attempt was bent at an irregular angle up
flip. Mariusz had a strong start but the final weight of 350 kilograms toward his left knee. It looked as if
then had difficulty handling the (770 pounds). Neither could com- his ankle was broken. He limped off
massive tire, which gave Terry the plete the lift, but Mariusz was deter- the show ground to the contestants’
edge he needed. mined to get the lift even if it didn’t warmup room with the help of other
In the axle lift, the first event after count. He went all out for a second competitors. It was later announced
the elimination round, each contes- attempt but to no avail. that his right calf muscle had se-
tant had one chance to deadlift the The tide of the contest fatefully verely cramped—no break.
axle, starting at 310 kilograms (682 turned against Terry Hollands dur- By the time of the final event it
pounds). The weight was increased ing the farmer’s walk. As Terry’s bout was almost certain that Mariusz
with each successive set until no started, he took a few long strides was going to make good on his as-
one could lift it. Terry, who appeared but stopped and dropped the sault for the gold. The Atlas stones

Norway
• Above, Magnus Samuelson gets the interview treatment

from ESPN.
• Above right: Awards ceremony; that’s Pudzianowski, the

winner, shirtless in the center.
• Right: Samuelson executes the crucifix hold. Each cross

weighs about 42 pounds.
• Below: Karl Gillingham, USA, on the fourth Atlas stone.
His training partner Jarek Dymek

received the silver, and Magnus
Samuelson, who’d stated earlier he
was here just to see how he’d do and
get back into the competition spirit,
placed with a bronze.
In all, it was an incredible contest
of strength, the like of which can
be bested only by the final Met-Rx
World’s Strongest Man contest. In
no other place will you find so many
titans of power in a single venue.
Sven and Lena Karlsen produced
a magnificent show for both the
audience and the competitors. The
bar has been raised, and this com-
event, which calls for contestants cramp to lift the first stone effort- petition is the one against which all
to lift round stones starting at 120 lessly, placing it on its stand. Then others will be judged.
kilograms and progressing to 180 he nonchalantly proceeded to lift
kilograms, is a crowd favorite. Both the next three stones onto their Editor’s note: For behind-the-
Magnus Samuelson and Mariusz respective platforms. He paused for scenes video and photos go to
breezed through, lifting four of a moment over the fifth stone, then www.IronManMagazine.com. Watch
the five to their platforms. No one walked off the floor to the crowd’s the champions of might as they
deemed it necessary to lift the last ovation, still with a slight limp but a practice and play before the show.
180-kilogram stone. champion all the same. For televised show times of this and
The real surprise in the event was Crowned with a Viking helmet, future contests visit www
the great Terry Hollands. Champion Mariusz Pudzianowski was pro- .Super-Series.com or your local Fox
that he is, he limped out to the claimed the winner of the Nor- Sports network. IM
arena despite his devastating calf wegian Super Series Grand Prix.

Jerry Brainum’s
Bodybuilding Pharmacology
Arnold’s Heart the same condition, such as

actor John Ritter, comedienne
Lucille Ball and Olympic vol-
leyballer Flo Hyman, weren’t
and Other Tales as fortunate. They died from

complications of aortic dissec-
tion. Last year a 21-year-old
of Woe University of Toledo basketball

player succumbed to aortic dis-
section. Michael DeBakey, the
renowned Texas heart surgeon
who devised the surgical pro-
On June 9, 2007, Kris Dim collapsed while training cedure for Type A in 1955, fell
in a gym. The 34-year-old professional bodybuilder victim to it himself and was the
underwent immediate emergency surgery. He’d suffered oldest person to undergo surgery (his own) at age 97 in
a stroke due to an aortic dissection—that is, the large 2006. Untreated aortic dissection has a 50 percent mortal-
artery in the heart literally split. Since the aorta deliv- ity rate in the first 24 hours. Studies show that two in every
ers blood pumped from the left ventricle of the heart to 10,000 people have the condition.
the pulmonary and all other arteries in the body, a sud- Initial rumors circulated, especially on the Internet,
den breakdown of the vessel would compromise blood that Dim’s condition was related to his using anabolic
flow—explaining why Dim passed out. Two types of aortic drugs. After all, he was a pro bodybuilder—it seemed likely
dissection are known: Type A involves the ascending aorta, that he used steroids extensively.
which requires surgical repair. Type B involves the de- Whether Dim used steroids had zero relationship to
scending aorta, which can be treated with drugs, such as what happened to him. Although one study compared
beta-blockers. athletes who use anabolic steroids with drug-free ath-
Dim was lucky. Rapid surgery saved his life. Others with letes and found increased aortic stiffness in the drug
users,1 several reports in the
medical literature suggest
that merely lifting weights
could predispose people
with structural deficits in
their aorta to a dissection.
For example, an aneurysm
is a local weakness in the
aortic wall. Those who train
regularly with heavy weights
temporarily raise their blood
pressure to extreme levels,
which enlarges the aorta.
Some doctors don’t agree
that an enlarged aorta is a
risk factor; however, since
connective tissue stiffens
with age, people 40 or older
who have the condition—or
Kris Dim’s recent risk factors for it—need to be
stroke was caused careful. Doctors have sug-
by aortic dissection, gested screening would-be
the same condition weightlifters via echocardio-
that killed actor gram, which measures heart
John Ritter. rhythm.
Having high blood pres-
sure may cause aortic dis-
section in some people, as
can intense chest trauma.
Most such cases occur in
those aged 50 to 70. Using
cocaine is a definite risk
factor for aortic dissection
because cocaine elevates
blood pressure. Yet any type
Neveux
of strenuous exercise—even
sneezing—may precipi-

tate aortic dissection in a susceptible person. In 2005,
researchers from the University of Texas Medical School
found that having a genetic mutation in transforming
growth factor beta receptor-2 predisposes a person to
aortic dissection.
One susceptibility that could result in aortic dissection
is a bicuspid aortic valve. Normal aortic valves are tricus-
pid, having three cusps, or flaps, but 1 to 2 percent of the
population are born with only two cusps. It’s the most
common cardiac structural abnormality. One person in
this category was none other than Arnold Schwarzeneg-
ger.
In April 1997, Arnold underwent surgery to replace his
bicuspid aortic valve. “I never felt sick or had any symp-
toms at all,” he told the press, “but I knew that I would
have to take care of this condition sooner or later.” Since
Arnold’s name was almost synonymous with huge mus-
cularity, it didn’t take long for the rumor mill to claim that
the condition was the consequence of years of steroid
abuse.
According to standard medical texts, however, prob-
lems related to bicuspid aortic valve peak at age 40. Even
insurance companies, which aren’t known to give anyone
a break, don’t charge extra premiums for this congenital
condition, which is four times more prevalent in males
Balik
than females. As for the steroid connection, there was

none. As Arnold noted, in many cases there are no symp-
toms associated with it. The condition is just considered a
Despite the rumors, Arnold’s heart surgery had nothing to
structural anomaly of the heart. do with steroid use. He was born with a defective heart
The need for bicuspid aortic valve surgery arises when valve, and doctors recommended that it be replaced.
symptoms do surface. Aortic stenosis, or a narrowing of
the aortic valve opening that limits blood flow, is often
the result of calcium buildup in the valve over time—for for a homograft—that is, an organ donation. That type of
example, the time it takes the body to reach middle age. replacement often lasts 15 to 20 years before it needs to
(Arnold had his surgery at 49.) Aortic regurgitation, the be replaced. Other options are the Ross procedure, which
name given to backflow of blood from the aorta into the replaces the defective valve with a pulmonary artery. The
left ventricle from which it just came because the valve longest-lasting replacement is mechanical, made of syn-
doesn’t close all the way, is another aspect of stenosis. The thetic material rather than body tissue, but that means
worst-case scenario is aortic dissection. lifelong use of anticoagulant drugs, which may be the
Surgical treatment for bicuspid aortic valve varies. One reason Arnold didn’t go for it.
option is to use valves extracted from pigs; reports that Arnold’s fame also spawned reports that he was a car-
Arnold had a pig valve replacement weren’t true. He opted diac invalid. He filed lawsuits against several publications
and won them all. The important point was that Arnold’s
condition was so benign that he never experienced symp-
Aortic stenosis, a toms during his entire bodybuilding career or most of his
acting career. Since he’s publicly admitted using steroids
narrowing of the aortic when he competed, it seems clear that the drugs had no
effect on his valve. Of course, he probably had no idea he
valve opening that had the condition at the time.
A recent study confirmed that many athletes have the
limits blood flow, is same condition but that it doesn’t interfere with their
training or sport participation.2 Of the 2,273 athletes eval-
often the result of uated in sports ranging from basketball to soccer to tennis
to cycling to swimming, 58, or 2.5 percent, had a bicuspid
calcium buildup in the aortic valve. Among the 2.5 percent, nine had normal
valve function, 47 had abnormal valve function with mild
valve over time—for regurgitation, and two had moderate stenosis. Their ages
ranged from eight to 60.
example, the time it Asymptomatic bicuspid aortic valve doesn’t show up
during normal medical exams unless the doctor hears
takes the body to reach a faint heart murmur or click. That’s rare, which is why
diagnosis depends on an echocardiogram. In any case, the
middle age. odds of having it are low. Contrary to Internet B.S., anabol-

Jerry Brainum’s
Bodybuilding Pharmacology
were blocked. as heart arrhythmia, tremors and pos-
Human studies sibly heart attacks. Less well-known
have demon- potential side effects are testicular
strated that those damage and immune suppression.
who are clinically Even low-dose clen can damage heart
deficient in GH muscle.
suffer from ac- The doses the monkeys got in
celerated brain the study were similar to what’s
degeneration. prescribed for asthma. That dose
The prefrontal doesn’t cause cardiovascular prob-
cortex is vital lems, though it does induce transient
for guiding be- tremors. The initial research looks
havior, thinking promising, but further human studies
and working are needed to clarify whether and how
memory. Damage clenbuterol might be used to treat
to it—common human brain disorders.
with aging—can A study that examined the impact
result in a failure of estrogen and insulinlike growth fac-
to plan and or- tor 1 in the brain indicates that they
ganize behavior. partner to protect the brain against
Some popular bodybuilding drugs like clenbuterol in It partly explains the damaging effects of cortisol, a
small doses appear to reduce or prevent brain erosion. the frequent stress hormone that attacks the sec-
memory defi- tions of the brain that govern learning
cits (“Where are and memory.5 That’s why long-term
ic drugs of any kind have no relation those keys?”) that start about age stress is considered a major cause of
to the condition and won’t escalate 40. The prefrontal cortex is sensitive brain aging.
symptoms. to levels of norepinephrine, a cat- IGF-1 rises in response to exercise
echolamine hormone also involved and a high-protein diet, as well as
Can Hormones Protect in fat oxidation. In the brain, moder- in the presence of growth hormone.
ate levels of norepinephrine bind to Estrogen is produced in much greater
Your Brain? alpha-2 adrenergic receptors and amounts in women than in men, and
You hear so many bad things about improve prefrontal cortex function, some researchers think that it helps
testosterone and growth hormone which means alertness and memory preserve women’s brains. Estrogen
that it’s easy to overlook what hap- retention. has beneficial cardiovascular effects,
pens to bodies that don’t have them. Since the brain also contains beta- such as maintenance of high-density-
Public prejudice is fueled by sensa- adrenergic receptors, a new study lipoprotein cholesterol, and possibly
tionalist reports in popular media. tested the effects of the drug clenb- long-term brain protection, although
Anabolic-drug use by professional uterol on brain function.4 Clenbuterol that’s not as evident in men is as it is
athletes, such as baseball players, is normally prescribed as an asthma in women.
leads the uninformed to believe that drug in Europe but was never ap-
such drugs are no use to “normal” proved for use in the United States.
people. Since it is structurally similar to cat- References
Nothing could be further from the echolamines, it binds to beta-2 adren-
truth, which is readily available in ergic receptors in the body. 1 Kasikcioglu, E., et al. (2007). Aortic
the medical literature. The following Clenbuterol was directly injected elastic properties in athletes using
studies—none of which rated publi- into the brains of young and old rats anabolic-androgenic steroids. Int J
cation in the popular media—relate that showed mental deficits linked Cardiol. 114:132-134.
to preventing degenerative brain to poor prefrontal cortex function. 2 Stefani, S.L., et al. (2007). Bicuspid
disorders. The drug was also supplied to mon- aortic valve in competitive athletes.
In one study mice that were inject- keys. Previous studies have shown Brit J Sports Med. In press.
ed with a protein called beta amyloid, that clenbuterol selectively affects 3 Ling, F.A., et al. (2007). Protective
a type of which is considered the root the amygdala and hippocampus, effect of recombinant human somato-
of Alzheimer’s disease,3 developed which have to do with emotions and tropin on amyloid B-peptide induced
memory loss and confusion—exactly memory. learning and memory deficits in mice.
what occurs in Alzheimer’s patients. The study found that clenbuterol Growth Hor IGF-1 Res. In press.
Some of the mice, however, got increased brain function. While that 4 Ramos B.P., et al. (2007). Beta-2
human growth hormone. The mice points to possible therapeutic uses adrenergic agonist, clenbuterol, en-
with induced Alzheimer’s experienced of clenbuterol in treating brain dis- hances working memory performance
an increase in free radicals, toxic orders, there are some problems. in aging animals. Neurobiol Aging. In
by-products of oxygen metabolism Bodybuilders use clenbuterol for press.
that destroy the neurons that produce muscle growth and fat loss, but it can 5 Garcia-Segura, L.M., et al. (2007).
acetylcholine, a neurotransmitter as- also cause bone loss, which can lead Estradiol, insulin-like growth factor-1
sociated with memory and learning. to fractures in older people. Excess and brain aging. Psychneuroendocrin.
In the mice that got GH, those effects clenbutrol produces such side effects In press. IM

Eric Broser’s
If you find something on the Web that IM readers should know about, send the URL to Eric at [email protected].
>www.ChrisDickerson.net
It’s been 25 years since a 43-year-old Chris Dicker-
son won the Mr. Olympia title in ’82. Chris remains
the oldest man ever to have won the IFBB’s most
prestigious competition. Thus I felt it fitting to intro-
duce IRON MAN readers to the bodybuilding legend’s
Web site. Chris’ amazing competitive career spans
more than 30 years, starting with the ’65 Mr. Long
Beach three years before your faithful correspondent
was born and culminating in a fourth-place finish at
the Master’s Olympia at the age of 55. In 1970 Chris
became the first African American to win the AAU Mr.
America contest, helping pave the way for so many in-
credible champions of color. The IFBB inducted Chris
into its Hall of Fame in 2000, solidifying his reputation
as one of the greatest bodybuilders ever to grace the
stage. And Chris truly did grace the stage as one of the most dramatic and artistic posers of all time. In fact, he didn’t
just pose; he created “art in motion” with his physique. That may not be surprising coming from a man who studied
classical music, eventually becoming an accomplished opera singer—and singing the national anthem at several
bodybuilding contests. Performing is in his blood. While his site is very simple and basic, it’s still worth a look just to
see the classic black-and-white photos on each page. By today’s standards Chris was far from massive, but the beau-
ty of his physique is undeniable. In fact, he won nine IFBB titles before he stopped competing. Nowadays he lives in
South Florida, not far from yours truly. Recently, I trained right alongside of him in a Gold’s Gym in Fort Lauderdale.
Yes, I trained right next to a legend, and he trained right next to someone who is a legend in his own mind—me. It
was truly inspirational to see a Mr. Olympia at age 67 still pumping iron and with a big smile. That’s bodybuilding.
That’s Chris Dickerson.

>www.NancyDiNino.com
I have never met Nancy Di Nino, but I feel
as if I’ve “experienced” her. I’ve reviewed
many Web sites, but this is the first time I can
say that I could feel someone’s energy tran-
scend the computer screen and hit me right
between the eyes. Not only is Nancy simply
stunning to look at, but her passion for life
can only be described as intoxicating. You can
see the fire in her eyes, her words and even
her long red hair. Nancy says that those who
know her would describe her as someone who
“never stops, she’s got that passion, and that
discipline, and she just keeps on going…and
her competitive edge…watch out, ’cause here
she comes.” Heck, that sentence alone makes
me feel like pushing some big weights. Where’s
my lifting belt? Nancy started at age six in
competitive gymnastics, a career that lasted
12 years. She’s known for her incredible ab de-
velopment and credits her gymnastics coach
for it because he started her on 1,000 reps per day for her midsection by age seven. Once she was done with gym-
nastics, she put her boundless energy into the world of dance, studying hip-hop, jazz and salsa. Nancy loved salsa
dancing, eventually becoming both a member and instructor of the Strickly Salsa Dance Company based in her
native Canada, where she resides. In 2004 she began channeling her passion for performing into fitness, figure
and modeling competitions. Her continued success, along with her exotic good looks and outgoing personality,
has enabled her to establish a growing career in the health, fitness and urban-mainstream-entertainment indus-
tries. She’s been featured in many magazines, including IRON MAN, and she co-hosted the ’07 Arnold Classic
Sports Festival women’s finals Webcast, which included an interview with the Governator himself. Nancy is also
the co-host of a modern women’s radio show called “Living Beautiful.” When does she sleep? Does she sleep at
all? NancyDinino.com is definitely a visual feast, and I urge you to go there and “dine” a few times (can you tell I
am hungry?), as this lady is beautiful, exciting and inspirational. Before you do, however, you’d better drink a few
cups of coffee, or you might not be able to keep up. And a note to my brothers in iron out there…turn on the air-
conditioning before visiting Nancy’s site, because the girl is smoking hot. And she’s just getting started.
>www.EXRX.net
In one of my early columns I did a short piece about this Web site,
but it’s time to bring it up again, as it is one of best resources on the
Net for bodybuilders, athletes and fitness instructors. As an online
personal trainer I design workout programs for my clients on a daily
basis. Quite often I’m asked the proper form for a particular move-
ment. Since I’m not in the gym with them, I need to point clients to-
ward a site that will not only describe the correct execution but also
show the exercise being performed, preferably through video. EXRX
.net fills that need better than any other site I’ve found. What’s best
about it is that you don’t need to download the video. It simply plays
on the page as soon as you click on the movement you wish to view.
Along with the video and description of each exercise is a list of all of
the muscles involved, including the target, synergists and stabilizers.
If you’re a science geek like me, you can also click on each of the
muscles listed and learn about its specific function, anatomy, origin,
insertion and more. Fascinating stuff for those interested in the musculoskeletal system. I could write several pages on all that this site
has to offer. It also covers such topics as exercise psychology, nutrition, biomechanics, program design, anabolics, safety and fat-loss
myths, among many others. I must admit I find myself returning to the site every day and spending at least half my time on it looking for
hot photos of fitness models. And just in case my girlfriend is reading this: “Just kidding, honey.”

Eric Broser’s
Close-grip seated cable rows 1 x 8-10
>Net Results Q&A Rest 1 minute
The Power/Rep Range/Shock innovator answers Superset
your questions on training and nutrition. Close-grip seated cable rows 1 x 8-10
Undergrip bent-over barbell rows 1 x 8-10
Q. I’ve read that Milos Sarcev trains bodybuild- Rest 2 minutes
ers with giant sets that include up to six, seven Tri-set
or eight exercises in a row. Do you feel that’s an Close-grip seated cable rows 1 x 8-10
effective mass-gaining technique for everyone? Undergrip bent-over barbell rows 1 x 8-10
Wide-grip pulldowns 1 x 8-10
A. Milos is one of my all-time-favorite pro bodybuild- Rest 3 minutes
ers. His Giant set
physique Close-grip seated cable rows 1 x 8-10
was a Undergrip bent-over barbell rows 1 x 8-10
throwback Wide-grip pulldowns 1 x 8-10
to the Stiff-arm pulldowns 1 x 8-10
days when
symmetry As you can see, the workout has 10 total work sets and
and pro- is broken up into a single set, superset, tri-set and then
portion finally a giant set. Close-grip seated cable rows are the
Neveux \ Models: Milos Sarcev and Ursula Alberto
were king base exercise, and a new movement is added (thus the
and a tight name) as the workout progresses to the final giant set. I al-
waistline ways recommend that people using this technique choose
was the
rule. While
his legs
slightly
overshad-
owed his
upper
body, his
physique still had a beautiful flow from top to bottom, right
to left. I wish bodybuilding would once again favor that
look.
Those who do Milos’ giant set workouts are generally
professional bodybuilders who obviously have a large
number of advantages over the average trainee. Aside
from the fact that their genetics for muscle building are
Neveux \ Model: Derik Farnsworth
superior to 99 percent of the general public, they build

their lives around their training. Being a bodybuilder is
usually their job, and everything they do on a daily basis
is designed around eating, resting and eating some more.
It’s no secret that pro bodybuilders have a pharmaceutical
advantage as well, which makes for lightning-fast recovery
between workouts and an almost purely anabolic internal
environment, no matter how hard they punish themselves For add-on sets use a base movement that
in the gym. So the short answer to your query is no, Milos’ addresses a weak point in a muscle group.
giant-set program would not be effective for the majority
of lifters. as a base movement an exercise that addresses a weak
That does not mean, however, that you couldn’t use a point in a muscle group. Examples would be upper chest
realistic approach to giant sets on occasion to help stimu- (incline press), midback (wide-grip pulldowns), lateral
late new gains. In a 2006 shoulder-training article for IRON deltoid (lateral raises) or the triceps’ long head (overhead
MAN I introduced a training technique called add-on sets, extensions). The pump you get is amazing, and growth
which I’ve found to be a very productive shock-training stimulation is unavoidable, as you fully tax every available
protocol. Rather than trying to explain it, I’ll simply show muscle fiber and induce a tremendous natural GH release.
you a sample workout. You’ll find it far easier to under- Use add-on sets as an occasional shock method for all
stand. muscle groups, or specialize on one bodypart using the
Let’s say you were looking to trash your back with a technique for several weeks in a row. I know that either
short, merciless workout: way you’ll “grow” from the experience. IM

Lonnie Teper’s
NEWS & ViEWS

’07 Nationals Preview Evan
Centopani.
Evan in Heaven
Swami picks Centopani to nab the
overall at the Nationals
The second time will be the charm for Evan Centopani come this
season’s NPC National Championships, set for November 16 and 17
at the Dallas Convention Center. Yup, the Swami is going back to the
5’11”, 250-pounder from Connecticut, though Evan, my ’06 pick for the
title, was bested by Desmond Miller and his Wheels of Steel in Miami
Beach.
Hey, losing only to Dense (as in thick, knuckleheads) Desmond ain’t
nothing to be disappointed about. The 25-year-old Centopani should be
the man to beat in Texas at the NPC’s big dance in a couple of weeks.
Stokely Palmer, he of the giant guns who was right behind Evan
in the superheavyweight class a year ago, might have something to say
Comstock
about that. Palmer’s been a top contender for years, and it shouldn’t
surprise anyone if he goes down to the wire with Centopani.
Keep in mind, fans, that I’m writing this in early September, and Al Auguste.
I have no idea who all will be competing (other than Centopani, of
course), so please don’t send me disparaging e-mail because I left Peter
your guy out. Putnam.
In the other classes, I’m picking Shaun “Ain’t
No Chump” Crump to earn his pro card with
a victory in the heavyweight class; however,
if Brandon Curry decides to compete after
wowing us with his second-place finish at the
USA, look out! And with Darrell Terrell and
Jeff Schwartzer possibly in the chase after
their impressive performances at the North
Americans and USA, respectively, it should be
one terrific division.
Peter Putnam was deeply disappointed
when he didn’t get his pro card at the USA; word
has it that both Peter and his runner-up, Al Au-
guste, will be onstage in the light-heavyweight Shaun
class in Dallas. And you also don’t want to forget Crump.
Charles Dixon, who scored back-to-back run-
’06 Nationals photography by John Balik and Merv
ner-up finishes in the light heavies at the ’05 and ’06 Nationals, Mike
or last year’s biggest surprise, Mike Yablon. Yablon.
I was going with Alex Azarian as my pick in the light-
weight class, but the ’06 USA Lightweight champion could
wind up in the welterweights this year, and, if he does, he
might shred his way to the crown, battling Jesse Sabater
pose for pose. That leaves the lightweight battle, which should
be a dandy between David Candy and Kelly Bautista
(and Azarian, if he lands in the lightweights after all), while Jeff
Fernando Abaco and John Sebastian are my top picks Schwartzer.
in the bantams.
See ya in Dallas.
Charles
Dixon.
GEOGRAPHY BABY TALK EUROPA
Why South To whom does SUPERSHOW
Carolina’s so this bouncing Where in the
easy to spot bundle of joy world is World
on the map. belong? headed?
Pages 209 and Pages 209 Page 211
208 and 211.
’07 Europa Super Show Dept.

A DOUBLE-DOUBLE, PLEASE—Silvio Samuel
didn’t surprise me with his victory at the Europa Super Show
on August 11; he caught my eye at the same event last year,
when I felt he was vastly overlooked. What’s more, he was
Stokley
Photo courtesy of Nga Azarian

Palmer. already qualified to compete in his first Mr. Olympia thanks to
his season-opening fourth-place landing at the IRON MAN.
What did amaze me, though, was Samuel’s being able to
suck it all the way down to 206 pounds to qualify for—and
win—the newly instituted 210-and-under class at the event.
Plus, it was his seventh contest of 2007! Not only did Silvio’s
210-and-under win astonish me, it cost me a dinner with
Isaac “Lift Studios” Hinds, who, once again, used secret
Alex inside info to best me on a wager—in this case that Silvio
Azarian.
would indeed be part of the 17-man lineup.
The so-called smaller class brought Samuel an extra
three grand in cash. For a couple of veteran competitors,
Quincy Ricky “Tricky” Jackson and Guy Ducasse (competing for
Taylor. the first time in 12 years, at 44), it provided an opportunity to
spend some time in the spotlight. Tricky, one of the greatest
NPC competitors ever (by the time he turned pro at the ’05
Nationals, Jackson had won his class at every national-level
show), was thrilled with his finish, although he was somewhat
mystified as to why Samuel, the precontest favorite in the main
event, would even enter this division. It’s simple, Tricky—cash.
According to a reliable source,
Samuel’s $18,000 in first-place
prize money for the two con-
Silvio tests was matched by one of his
Samuel. sponsors, MuscleTech.
Although most observers
agreed with Samuel’s placing,
I felt after the prejudging that
Will “World” Harris had a legit
shot at beating him in the Super
Show; Harris had been in great
shape for months and was able
Bill to hold his peak as he nestled
Wilmore.
into second place and reserved
a spot on the Olympia stage.
Super Show Photography by Roland Balik
Speaking of peaking, third-

placer Mild Bill Wilmore was
anything but easygoing onstage,
pushing both Silvio and Will, in some people’s eyes, for the top spot.
Harris finally displayed the potential we all knew he possessed; Wilmore
again displayed his consistency by being in his all-time-best shape.
Oh, and my pick to win the show, Quincy Taylor? Well, I knew two
weeks out, when I interviewed him for Bodybuilding.com at the USA,
that the 6’4” 320-pounder would not be in the shape I was expecting.
Although he’d shed about 15 pounds by the time he hit the stage in
Dallas, he was still way too smooth in his hams and glutes to make any
type of run for the title. Thus, his fourth-place finish was the proper one.
If you checked out “The Experts” video wrap-up of the Europa at
Will Harris (above) www.IronManMagazine.com, however, you know that the Swami
and Omar Deckard.
www.ironmanmagazine.com
www.ironmanmagazine.com \\ NOVEMBER
DECEMBER 2007 207
L.T.
and the
bounced back by Carolina
predicting that Taylor teen
would win the Montreal queens.
Pro four weeks later.
Okay, that win went
to Darrem Charles
(congrats on your
eighth pro title, Dar-
rem), but Taylor moved
Teper
up to second to qualify
for the O—something
Hinds said in our
summary in Dallas NPC Super Show stars (back row): Kelly Hill,
Avidan
absolutely would not Stacie House and John Dural. Front row:
Allen Grissom and Patricia Houston.
happen. Lunch on you,
Isaac? As the most objective reporter in the business, I won’t leave
out that Lifter was as hot as a Saturday night special with his men’s Guy
Ducasse.
predictions for the Europa—got all five, right in a row, posted at
Bodybuilding.com a week out from the show.
On the subject of “The Experts,” look what his stint as a replace-
ment for Ron “Yogi” Avidan in the ’07 USA wrap-up did for Omar
Deckard. At the Europa he landed right behind Taylor in fifth, his
highest finish as a pro to date. Hanging around intelligent, well-built
people is definitely the way to go, Omar.
Tricky
Jackson.
ADD EUROPA, NPC EDITION—After hosting all three pro-
women’s shows, as well as the men’s 210-and-under event, I had
my first experience being at the podium for the NPC Europa compe-
tition the following evening. As with most NPC shows in Texas, this
one was huge—135 competitors, with exceptional winners.
Louisiana’s John Dural, a 5’6” 188-pounder with Lee Haney–
like pecs and Anthony Watkins–type guns, took the light-heavyweight
and overall crowns in the men’s division, while lightweight Patricia
Houston proved to be a heavyweight in the judges’ eyes, earning the
women’s overall title. Congrats also to figure winner Kelly
Hill, fitness titlist Stacie House and men’s novice champ
Allen Grissom.
Now, I was going to tell you a bit more about all of them,
but since Patricia, a.k.a. “the Rocket” (what else should
I call this built woman from Houston?) was the only one to
follow up with some background info, she gets all the ink.
Claiming to be 5’ tall (I’ll give her 4’11 1/4” on a good day),
the 112-pound dynamo ranks her abs, personality and smile
as her biggest assets, in that order. Funny, those are my
strongest points as well. Houston also said she appreciates
her brother Pete and gave thanks to trainer,
IFBB pro and contest promoter John “Tank”
Sherman, who guided her to the win with his
many years of knowledge.
Patricia used to have a devotion to hamburg-
ers and pizza; when Pete started competing,
and her father’s health began to deteriorate due
to multiple sclerosis, congestive heart failure and
double leg amputations, Patricia joined a gym.
The rest, as they say, is history.
Houston is single—currently looking for in-
terested parties (you can send e-mail to her at
[email protected] if you fill the bill)—and At the Flex Wheeler Classic
works as a business analyst. I say the Rocket (clockwise from upper left): Tanji
can do some damage at the Nationals, which, Johnson and Bert Perry; Mark
ironically, will take place on the same stage Byers enjoys the rewards of being
where she cleaned house at the Europa. Don’t
the overall winner; L.T. with Lance
Maxwell; and Dexter Jackson,
let that smile fool ya. Troy Alves and Victor Martinez.
208 DECEMBER
NOVEMBER 2007
2007 \\ www.ironmanmagazine.com
FINAL ADD, EUROPA—On Sunday, while waiting to board
the plane back to Burbank, California’s Bob Hope Airport, I
began chatting with two striking young ladies who were obvious-
ly beauty contestants or models. My assessment was accurate:
They were headed for Pasadena, where they would participate in
the Teen USA Pageant. Lauren Caitlin Upton was Ms. Teen
South Carolina; Katie Coble was Ms. Teen North Carolina.
I introduced the kids to Yogi Avidan after he almost missed
the flight due to spending too much time in the bathroom (no
comments from the peanut gallery, please). He ended up sitting
next to Katie on the flight; I found it amusing, as Katie flinched at
every bodybuilding photo Avidan showed her.
Liberman
Liberman
Competitive person that I am, I informed Yogi that we must
predict the finish of the Teen USA event, even though we’d seen
NAC notables only two of the contestants. I took Lauren and told Avidan he
(from left): Erik was picking Katie. Then, even though Isaac Hinds was more
Todd Fankhouser, than 1,000 miles away and had no idea what was going on, I
Jewell. Darrell Terrell and gave him Ms. Teen Colorado in honor of his home state. Avidan
Mike Horn.
snapped a picture of me with the champs while we were waiting
for our luggage. Ended up being a noteworthy photo.
If you follow the news at all, you realize by now that Lauren, even
though she placed third overall (wouldn’t you just know it—Ms. Colorado
won the whole thing—great pick, Isaac!), ended up grabbing all the head-
lines at the nationally televised event with her response to a very tough
question during the final round. Not to dwell on the question—at this point
it’s been batted around way too much—but Upton’s response
cost her the title, in my opinion. Fact is, she ended up getting
The
Solomons.
all the media exposure, landing a spot on “The Today Show”
and being the subject of talk show hosts all over the country.
Remember the adage, Any publicity is good publicity. As one
Los Angeles radio host said, “I don’t know anything about the
winner or what she looks like.”
Here was an 18-year-old kid who was under a lot of pres-
sure and got stuck with a tough question with half the world
watching (at least it probably seemed that way to her). Like the
rest of us would have shined in that moment—not!
Merv
So give her a break. Lauren was an honor student in high

school and is now attending Appalachian State University in
North Carolina, where even before she began classes, her
magic touch reached the football team—on opening day the
defending 1-AA champs upset Michigan in front of 110,000
Flex
Wheeler. stunned Wolverine fans.
We haven’t seen the last or Lauren Caitlin Upton—or Katie
Coble. Not by a long shot. It was great meeting you two, and I
wish you all the best in your future endeavors.
Add NPC: Flex Wheeler Classic

Flex Wheeler Classic photography by Ron Avidan
After a seven-year layoff from promoting physique con-

tests, Flex Wheeler took on the role of organizer once again
with the Muscular Development–sponsored ’07 Flex Wheeler
Bodybuilding and Figure Classic, held a week after the Europa
in his hometown of Fresno, California.
The trip to Fresno to emcee the event enabled me to visit
with Marty “the Kernel” Demirjian, whom I hadn’t seen in
seven years. A former manager of the likes of Gary Stry-
dom, Shane DiMora, James DeMelo, Paul DeMayo
and other stars, he was kind enough to take me to lunch and
give me a tour of the city, which had grown so much that I
hardly recognized it.
The last time I was there was in 1994, when I emceed the
More Wheeler winners (from left): Laura Brown,
Jennifer Alcorn and Kaelie Fisher. Above left: L.T., Cal and ended up giving some kid by the name of Melvin
who picked Jay Cutler to win the Mr. O, tries to tempt Anthony the moniker “Marvelous.” The best thing about see-
Martinez with a Snickers.
DECEMBER 2007 209
UP, DOWN AND ROUND THE
ing Marty this time? Knowing that, even though we’re the same EUROPA SUPER SHOW
age, he has much less hair than I do, which is not an easy
accomplishment.
Wheeler hired me to host the event but pulled a fast one
when he also volunteered my services, last minute, to be the
moderator at a featured seminar at Gold’s, Fresno, on the
night before the show. Wheeler said IFBB pro-figure competi-
tor Chrissy Garcia was supposed to do the honors, but
since I was in the house anyway…. Well, you get my drift.
Dexter Jackson, Troy Alves (who flew 12 hours from
Kuwait the night before to support Wheeler’s efforts) and Don
Long were among the speakers. Victor Martinez was sup-
posed to be, but his flight out of New York was delayed, so the
Dominican Dandy didn’t get into town until later in the evening.
All three guest posed at the event, along with fitness ace Tanji
Johnson. Well, Long was sorta forced to take off his shirt by
the pushy moderator when he presented a trophy onstage.
The most notable figure on the panel was Victor Conte,
2
a.k.a the Balco Bad Boy, who attended the same high school as
Wheeler did—McClain High—albeit about 15 years earlier. I got 1
the chance to chat with Victor, and, needless to say, he’s quite
an interesting fella. We talked about music—Conte is
a former bassist with Tower of Power—bodybuilding 3
and, natch, drugs in sports. His scenario of how sports
organizations can eliminate cheating on drug tests was
particularly enlightening.
After the seminar Wheeler took us all, courtesy of
Jeff Livingston, out to dinner at a neat eatery called
the Elbow Room. Two free meals in one day—things
are looking up! (Wheeler threw in another nice serving
of food after the contest as well—Kenneth really knows 4
how to treat his guests.)
MD Publisher Steve Blechman and wife Elyse
6
made the long trek from the Big Apple to support the
show; ditto for MD journalist John Romano, who came
in from Fort Lauderdale, Florida.
Ron Avidan drove up from Southern Cal to shoot pic-
tures; Hollywood Bert Perry also made the long trip to
get the scoop for MuscleMag International. AMI’s Robin
Chang, in charge of producing the Olympia Weekend and
godfather to two of Wheeler’s kids, Darius and Nia, took
time out to be there for his pal.
Congrats to men’s champ Mark Byers, a 6’1”, 240-
pounder from San Jose; women’s champ Laura Brown,
who hails from Grass Valley; and figure winner Kaelie
Fisher, a local ace from Fresno making her debut. Another
standout was teen overall winner Lance Maxwell, a 5’,
131-pound 17-year-old from Vacaville, who entertained the
crowd emulating the signature poses of many blasts from
the past, like Arnold Schwarzenegger, Sergio Oliva,
Frank Zane, Kevin Levrone and Shawn Ray.
The amazing Jennifer Alcorn, a 37-year-old from
Clovis who’s a three-time world boxing champion, was a 5
standout both at the seminar and onstage in winning the 7
masters figure 35-and-over division.
Wheeler says we’ll all be back next year. Keep your 1) Michael Lockett has some monster calves of his own.
eyes open for the date, place and time. I should be available for 2) Krissy Chin and Kendra Elias practice their cute pose.
breakfast, lunch or dinner—maybe all three. 3) Isaac Hinds and Yogi Avidan, here with Liane Seiwald and
Petra Mertl, always have time to eat and flirt with the ladies.
4) Crystal Richardson phones home—and makes sure her
cell phone doesn’t get an artificial tan.
5) Women’s overall winner Mah-Ann Mendoza looks terrific
Personalities in and out of her posing suit.
6) Big Quincy Taylor spreads the word.
7) Flex Wheeler greets a fan at the EFX booth.
A RARE JEWEL—Just when you thought that the only 8) Will Harris and Bill Wilmore, at their all-time best, placed
news is bad news when it comes to bodybuilding, this item second and third, respectively, and earned a trip to the
Olympia.
9) Why did L.T. spend so much time at the ThermoLife
210 DECEMBER
NOVEMBER 2007
2007 \\ www.ironmanmagazine.com
www.ironmanmagazine.com booth? Your guess is as good as ours.
comes courtesy of Brad Craig, promoter of the
annual mega bash known as the Emerald Cup and
a detective in the Seattle Police Department’s Vio-
lent Crimes Unit. From now on, according to Craig,
Todd Jewell will be recognized for much more than
his win in the superheavyweight class at Craig’s ’07
event or his seventh-place finish at this season’s USA.
“On Friday, August 17, Todd Jewell and his wife
9 were in Banner Bank in Lynnwood when a prolific
bank robber called Old School entered and began
robbing a teller,” Craig writes. “He got that nickname
because of the bandana he wore across his face, similar to
8 old-time bank robbers. His name is Chadwick Asheim,
and he grabbed the teller by the throat when she didn’t
hand over the money fast enough.
10 “That’s when Jewell grabbed Asheim and slammed him
to the floor. Asheim is a three-strikes candidate and was
facing life in prison, so he wasn’t going anywhere without a
fight. Todd, weighing about 280 pounds, held Old School on
the floor until police arrived.
“When the officers did get there, Asheim had to be taken
to the hospital to receive treatment for broken ribs; he was
11 armed with a knife, but Jewell never gave him a chance to
pull it out. Asheim was wanted for nine known bank robberies
Photography by and will likely spend the rest of his days in prison.”
Todd was honored with a Hero Award at the Iron Man
Lonnie Teper Naturally Championships in Bellevue, Washington, in Octo-
ber. He also received a monetary award for his efforts. For
more information on the leading candidate for my Man of
the Year award for 2007, log on to www.ToddJewel.com.
HAPPY ANNIVERSARY DEPT.—A happy 10th wed-

ding anniversary shout out to Dan Solomon and his lovely
wife, Grace. The creator of “Pro Bodybuilding Weekly” will
12 record another family milestone in November, when son
Nicholas turns one. The King Solomon of the family, though,
is Rambo, the lean, mean Maltese, who didn’t appreciate hav-
ing to get all decked out for the family portrait that appears on
page 209. Everybody knows Rambo looks best without a shirt!
WELCOME TO THE PROS—Holy smokes, did Erik

Fankhouser make some changes between the USA and
14 the North Americans! The man with the monster calves didn’t
make the cut at the USA in July but six weeks later took the
heavyweight and overall titles to win the Gary Udit–pro-
15
duced NAC during the first weekend in
September, earning pro status. He had to
be finely tuned to best an in-shape Darrell
“Natalie Benson Is Still My Girl” Terrell
to do it. Talk about turning things around 180
degrees (how about 190?)! See, my edging
13 you in that calf-down at the Olympia Expo
last year was all the fuel you needed to get
Neveux
to the next level, Erik. Gift certificates will be

accepted.
To contact Lonnie
Kudos also to Michael Horn, who won
Teper about material
the masters overall at Udit’s Cleveland event possibly pertinent to
10) World Harris lets the world know where he’s going next—the O. to pick up his own long-sought pro card. News & Views, write
11) IRON MAN photog Roland Balik had a tough time getting out Horn, 42, has been in great shape since he to 1613 Chelsea
of the East Coast, battling bad weather, but made it into Dallas by took the overall at the Junior USA in April. Road, #266, San
game time.
12) North Carolina’s Patrick Richardson (left) and Marc Jacobs,
Wife Jan stays in pretty good condition too; Marino, CA 91108;
both former NPC National Lightweight champs, paired off in the she was second in her class at the NAC fax to (626) 289-7949;
210-and-under event. and third at the Junior USA. As I said back or send e-mail to
13) Lisa McCormick and Adela Garcia dance the night away. then, two Horns are better than one! IM [email protected].
14) Silvio Samuel after spray tan, Jan Tana version.
15) Omar Deckard proves bodybuilders are fashon trendsetters.
DECEMBER 2007 211
IRON MAN Hardbody
Dot-Com
Bombs
Photography by Bill Dobbins, BillDobbins.com
This month we present more of Bill Dobbins’ work
from his popular Web site. From babes with muscle
mass to gals with, um, lots of sass, it’s a cross
section of beautiful bodies guaranteed to boost your
testosterone, and it kicks off with none other than
eight-time Ms. Olympia Lenda Murray, soaking up
some vitamin D.

Lenda Murray

IRON MAN Hardbody
Arina Manta

IRON MAN Hardbody
IRON MAN Hardbody
Natalie Benson

IRON MAN Hardbody
TIMEA MAJOROVA

IRON MAN Hardbody
Cindy Phillips
Irene Anderson
From women
with serious
mass to those
with more sassy
chassis, Bill
Dobbins’ Web
site has it all.
IRON MAN Hardbody
Melissa Deal

PRO-BABE UPDATE AT L A N T I C C I T Y
Plenty of great bods to
FALL FRENZY go around Olympia Tune-up
It’s about 15 minutes before our de- And stunning debut
parture for Olympia Weekend as I write
this (four days, actually), and across the Once the name Lisa Aukland, the
world the finals at the Santa Susana Pro ’06 Atlantic City Women’s Pro Bodybuild-
Fitness are probably just getting started. ing champ, popped on to the list for the
If that last part sounds like déjà vu, it is, 2007 event, it was a foregone conclusion
sort of—last month it was the All-Star that the 5’4”
Lisa
Pro Fitness finals that were just getting 150-pounder Aukland.
started as I sat down to write. As with last would re-
month’s scenario, the stakes are huge peat. Fourth
for those hoping for an 11th-hour invite at the Ms.
to the physique world’s big season finale. International
The action since that last Pump & Cir- last March,
cumstance report has rolled from Atlantic fifth at the
City, where promoters Ron Goldstein ’06 Olympia,
and Stokley Palmer dealt a full house the lady has
of pro-women’s shows at the Taj Mahal chiseled her
on September 14 and 15, to sunny Ana- frame and
heim, California, and Jon Lindsay’s nailed her
Tournament of Champions on September No passing fancy. Julie Lohre gets conditioning
the P&C award for Coming on
21, a.k.a. just last night, where the final Strong in ’07. After qualifying for
consistently
member of the ’07 Figure O lineup was the Olympia at the postseason ’06 over the
tapped for glory. West Palm Beach Pro Fitness last years to earn
In the pro-card race the IFBB North October, she was fourth at the her spot in
Europa Super Show, second at
American Championships launched a few the All-Star Pro Fitness and third that upper
more buff females into the pose-for-pay at the A.C. Can you say long time echelon of female flexers whose victories
circuit on September 1, while the results coming? are a foregone conclusion in a lineup like
of the IFBB Women’s World Amateur this one. Plus, she made it easy for the
Championships, which ended last night, also in Santa Susana, are not yet judges, bringing it well enough to the
Google-able. (What, no iPhones, ladies?) stage at the Taj Mahal Hotel & Casino to
So as summer turns to fall and the trees burst into their autumn bouquet of be top bod in the lineup of 31.
color, the women’s physique sports have thrust a bouquet of beautiful bodies It was 13 lightweights and 18 heavy-
into the spotlight. Behold on these pages just a few of that remarkable bunch. weights, to be precise. Aukland nailed a
AT L A N T I C C I T Y F I T N E S S wow—and a top-five score in the long routines to come in

seven points ahead of Lohre.
Sitting Pretty Speaking of forgone
conclusions Hollie Stewart took the two-minute routines to finish 10th
overall—it’s great to see her talent being appreciated. Ditto
I thought Julie Lohre was going to get her for the other high scorers in the performance
raphy by Roland Balik
first win at the Atlantic City Pro Fitness event, round, who, besides Greenwood and Gainey,
but that was before I knew there’d be a ringer included Brenda Santiago (fourth overall),
in the lineup—Olympia vet Tracey Green- Stacy Simons (fifth) and Lea Waide (ninth).
wood, who quickly became the gal most likely
to get the judges’ attention. It was also before I Hollie Stewart got the
judges’ attention with her
knew that the judges have clued-in to how good entertaining routine.
Bethany Gainey is. So it was not exactly an
Atlantic City Pro photog
unpleasant surprise when the panel placed them

in this order: Greenwood, Gainey and Lohre.
If the photos are to be believed, Tracey more
than did her part. Her 5’6”, 133-pound physique
was, in a word, at its best; along with her sec-
ond- and third-place routine scores it brought her
a runaway 31-point margin of victory. Gainey got
Strong woman. Tracey held her
the love in the physique rounds—second in both, own in a lineup studded with
diva-worthy performances.

AT L A N T I C C I T Y F I G U R E
No Tune-up Here
perfect score in the heavies before cruising to an overall win over the Unlike what happened at the bodybuilding and
striking Nicole Ball, the ’06 Canadian National Overall champion, fitness events, the Atlantic City Pro Figure show was a
who struck fear in the hearts of her competitors in her pro debut by wide-open competition, with three new names being
shutting out the lightweights with a perfect score as well. added to the Olympia invite list. When was the last
Betty Viana and Debi Laszewski filled the second- and time that happened? The big winner was Andrea
third-place slots in the over-135-
pound lineup, while Klaudia
Larson and Angela Debatin
earned those honors in the light-
weights.
Soapbox sidebar. Unfor-
tunately, none of those last four
women will go to the Olympia—
when there are weight classes,
only the class winners get the
call. The classes are popular
with the competitors, but I can’t
help thinking that the competi-
tors end up getting gypped: only
two qualifications at a two-class
show vs. three at a no-class
event. I’ve yammered about this
before, but with fewer women Classic top-five shot (from left): Hazal Nelson (fifth),
heading for the Ms. O than are Chastity Sloan (third), Andrea Dumon (first), Heather
Green (second) and Michele Adams (fourth).
scheduled to compete in the
fitness and figure shows, you’d
think the Pro League could spare Dumon, whose seven-point victory earned her the
Jewels. Olympia vet Lisa Auk- a third invite in these situations. biggest portion of the $10,000 total purse plus a re-
land (opposite page) and new It’s just a guess, but I’d say that turn visit to the O. With 22 well-toned and -tanned
pro-debutant Nicole Ball posed the folks who brought you pro contestants in the house, runner-up honors went to
down at the Taj Mahal.
cards for first and second at vari- newcomer Heather Green, while Chastity Sloan
ous qualifiers could find a way to earned her third trip to the Olympia stage with a third-
decide which of the second-placers gets to go to the O. place finish. Green, who got her card at the Figure
Nationals, wasted no time breaking out from the pack
Find complete photo coverage of the Atlantic City
Pro events at IronManMagazine.com. in her debut performance in the pros.
Scene Onstage in A.C.

It was close
but no cigar
for lightweight
runner-up
Klaudia
Larson, but
she sure
looked on the
money—a best
finish ever in
the pros for
the former
Swedish
National
champ, who
got her card in
2004.
Joanna Thomas took fourth in the
On course for the O. You lightweights in her first contest since the
might say that Gainey is ’04 Ms. O and her starring role in the TV
gaining ground. documentary “Supersize She.” A bit more
conditioning and she might have finished
higher.

MORE FITNESS
L AT E S C O R E S
Tournament OfChampions The Gain in Spain

This just in
Gina Aliotti, The home- Myriam
who’s kept pretty court advantage Capes
quiet since her paid off for pulled off
the ultimate
sixth-place show- Spain’s Rosi fitness trick.
Meriza
DeGuzman.
ing at the Figure Mena, an ’03
International last World Amateur
winter, showed Fitness Cham-
that she’s on pion who’d been
track for the O at getting abso-
the Tournament lutely nowhere in
of Champions Pro the big time until
Figure on Sep- her appearance
tember 22, where at the Santa Su-
she snagged a sana Pro Fitness
unanimous win on September
for the second 24, where she
year in a row. grabbed the first-place glory. It’s an old story: European
Also on hand for champion dives into the U.S.–protected waters of the pro
an Olympia tune- ranks and gets buried. Mena took 23rd at the ’04 Show of
up was Mary Strength and suffered an injury at the ’05 Emerald Cup, but
Jo Cooke, who you had to know, if you thought about it, that she must be
Ian L. Sitren \ SecondFocus
picked up the good. She’s an IFBB World champ—duh! Ditto for runner-
second-place up Myriam Capes, who was coming off a tied-for-16th
check, while pro- finish at the Europa. An engaging performer, Capes is the
newbie Meriza ’06 Canadian National champ and, as you can see in the
DeGuzman accompanying photo, she’s cute as a button.
joined the quali- The show attracted a lineup of six, and I’m thinking there
fied-at-her-first-show club by landing in third. were ladies on both sides of the Atlantic kicking themselves
With just 16 competitors the contest turned out to be the for not having entered. It produced a full complement of
perfect place for fitness star Tanji Johnson to try her luck three additions to the Olympia lineup, with the third com-
at figure. Though she’s not really noted for her marks on that ing from Canada as well. (How often does that happen?)
side of the score sheet, Tanji has been at an all-time-peak, Stephanie Worsfold, 15th at the Europa in her return
physiquewise, this year, and her fourth-place finish was prob- to fitness after marking time in figure for a couple of years,
ably about right. placed third to earn her first trip to the O since 1997.
More A.C. Scene Alti Bautista,

absent from
fitness lineups
for a couple of
years, came
back as a figure
competitor and
found that the
dues paying
is going to be
tough. Does this
look like a phy-
sique that didn’t
deserve to make
the cut?
Rookie Heather
Texas transplant Susan Green became the
Groshek got great buzz in new hot body in
her fitness-pro debut at figure. Look for her
the Europa Super Show Arkansas mom Lori Kimes in IronManMaga-
and increasingly better rturned to the fitness stage in zine.com’s gigantic
placings, landing in sev- 2006 after a couple of years off Olympia Weekend
enth in A.C. and appears to be having a ball. coverage.

NAC MUSINGS
FOR THE RECORD

Maria
Segura.
A lot of hoopla got hooped in
Cleveland on September 1 at the
Ladies of a
IFBB North American Champion-
ships, a.k.a. the last big figure-
Certain Age
pro-card lottery in the Western
Hemisphere in 2007. The numbers A couple of weeks ago this letter landed in my e-mail
continue to be ridiculous: 117 in box: “I am a gym owner, and I like your column in IRON
the open figure competition and MAN, but I have a question. ‘Not to be rude,’ as Simon
60 in the masters, if my math is Cowell says on ‘American Idol,’ but since you write a
correct. column on fitness, figure and bodybuilding, isn’t it time for
Three more high-heel-clad con- you to get into shape
tenders passed over to the profes- yourself?”
Liberrman
sional side: B-class and overall Well, my friend,

winner Amy Thompson, D-class I’ll plead guilty to not
champ Jessica Steffens and meeting my fitness
masters overall victor Nancy goals, but get in
Georges, who also took second shape like the women
to Stephens in the open class. in the photos that ap-
In women’s bodybuilding the pear on these pages?
outcome was something new. Let’s just say I know
For years the United States and where my talents lie.
Canada have dominated the head- (Those who know me
lines at this competition—to the are rotfl right about
point where folks might think that’s now.)
all there is to the continent. Not I shared the note
so this time as Mexico’s Maria with IM Publisher
Segura made quick work of the John Balik, who
Amy Thompson
Liberrman
and Jessica
curse of being a complete un- quickly rushed to my
Steffens. known, taking light-heavyweight defense: “If he knew
and overall honors over a slew of how old you were—”
experienced NPC competitors, like Christine Sabo and Mi- but I stopped him
chelle Brent in her class. She also made off with the single pro cold. I no longer give
card up for grabs, leaving those experienced ladies one last shot out that number. The
at a card in 2007, at the NPC Nationals in Dallas on November 15 conversation got me
and 16. thinking, however, Not bad for an old babe.
That’s me on the left pos-
about how very many ing with C-class winner and
women who are no P&C reader Becky Clawson
longer nubile young at the ’07 Figure Nationals.
Speaking of hot new
figure bods. Turkish- things revel at the idea The 30-year-old mortgage
banker and personal trainer
born Hazal Nelson of having a killer bod from Columbus, Ohio (a
has made dramatic and getting onstage
improvements in her veritable baby), looked fabu-
physique—and her in a bikini. Witness the lous making her pro debut
placings—over the growth of the mas- in Atlantic City, where, argu-
past year, going from ably, she deserved better
ters pro qualifiers in
13th at the ’06 North than her middle-of-the-pack
Americans to a pro- women’s bodybuilding finish.
qualifying second in and figure.
her class at the ’07 Of course, masters begins at 35 for women in the NPC
Figure Nationals to
fifth in her debut in and IFBB vs. 40 for men, a distinction that seems a bit out
A.C. of date (I won’t say sexist). If 60 is the new 40, then 35 is
the new 23. Maybe that’s why so many are shooting for
the pros and competing post masters age. They’re just
nubile young things, after all.
This month we shine the P&C spotlight on some of the
ladies over 35 and beyond who are making championship
efforts in the gym—and redefining the idea of middle-age
fitness. In the sports of fitness, figure and women’s body-
building, they’re everywhere. You’ll find just a few on the
following page.

MASTERS SPOTLIGHT
Nancy Georges, Just Getting Better

Back in the early days Nancy Georges, American Champion-
backstage at the
of fitness one of the first ’07 NPC USA and
ships—on the weekend of
athletes I profiled for in 1994. her 38th birthday.
IRON MAN was Nancy Though she won in the
Georges, who com- masters division, Georges
peted in the first Fitness just missed out on a pro
American Pageant, in card in open competition
1989, and won the ’91 twice this season. Why is
Ms. Fitness USA. Nancy she so willing to strut her
has had a lengthy career stuff alongside women
in the fitness industry as who are 15 and even 20
Silverman
a trainer, nutrition coach years younger? “I love it,”
Neveux
and lifestyle coach, says the Southern Cali-
among the many entries fornia–based Nancy. “The
on her résumé, and with a sabbatical or two along training, the discipline, the sculpting my physique, the
the way, has continued competing, most recently putting pretty stones on my suit.”
in figure. She earned her pro card at the ’07 North And besides, she usually beats them.
Valentina
MORE MASTERS WORTH KEEPING AN EYE ON Chepiga,
45, ’00 Ms.
Olympia
Heavyweight
Cheri champ.
Susan
Lewis, 40,
Bailey,
pro-figure
39, figure
competitor.
competitor.
Tracy
Beckham,
Comstock
45, ’07 Team
Universe
Overall
Bodybuilding
champ.
Elizabeth
Lamm, 36,
Neveux
Photography pro figure

by Ruth competitor.
Silverman
Christine
Wan, 38,
pro-figure
competitor.
Amy Haddad, 40, pro-fitness

competitor.
Stephanie Worsfold,
38, pro-fitness
competitor. You can contact
Ruth Silverman,
Neveux
fitness reporter
and Pump & Cir-
Neveux
cumstance scribe,
Gina Ostarly, 40, in care of
figure competitor.
IRON MAN, 1701 Ives Ave.,
Oxnard, CA 93033; or via e-mail at
Francesca Apolito, 47, Muscle
Beach over-45 figure winner. [email protected].
Roland Balik
Merv
228
Only the Strong Shall Survive
Neveux \ Model: Skip La Cour

Lateral
Strength Muscle-Training
Twists and Turns
by Bill Starr
Photography by Michael Neveux
Y
ou probably realize to athletes because they’re respon- was the brainchild of Tony Ciarelli
the necessity of main- sible for stabilizing the body both at and Erik Johnson. My function was
taining proportionate rest and in motion—in other words, to instruct the young athletes, along
strength among vari- balance. They’re also needed for with Stephanie and Maryn Ciarelli,
ous muscle groups. turning the trunk and lower body on some basics of strength training.
It’s common knowledge that if you dynamically. Of course, some sports The main reason I agreed to make
let your hamstrings lag too far be- use those groups more than others, the long trip across country and
hind your quads, you’ll have prob- but nearly every athletic activity you put up with the miseries of fly-
lems in the form of strains or pulled can imagine employs them to some ing—other than to take a break from
muscles. The same deal applies to degree. the freezing temperatures in Mary-
the muscles that make up the upper Consider the wrestler trying to land—was to spend some time with
portion of the chest and those in the twist out of a pin, the tennis player two of my favorite people, Tony and
top of the back. Understanding the blasting into a serve, the swimmer Stephanie. We go back to when I was
traps’ relationship to the pecs and rotating from side to side during the the strength coach at the University
deltoids helps you lay out a program backstroke or freestyle, a basketball of Hawaii. Tony was a javelin throw-
that produces results and limits the player whirling to make or block a er. Stephanie was neither a student
risk of injury. Additionally, you need shot, the volleyballer diving to dig nor an athlete, but she tagged along
balance between your upper and a ball or slamming into a spike, the with Tony to the weight room and
lower body if you want to keep mak- violent motion of a pitcher or batter announced that she wanted me to
ing strength gains. in baseball, the hockey player re- train her. Just what I needed—an-
These facts are generally ac- leasing a slap shot, the pole vaulter other person to train. I already had
knowledged and applied to pro- turning at the precise moment to more than 150 to deal with in a
grams. When people ask me to glide over the crossbar—and on and variety of sports, and without the
review a routine, however, I find on and so forth. benefit of any assistants. Plus, the
that they overlook working some No group of athletes relies on room was small, with only one pull-
muscles that are extremely critical those lateral muscles as much as ing and squatting station.
for success in their chosen sport. throwers in the field events: shot I figured that if I gave her no
Some muscles are completely ne- put, discus, javelin and hammer. I quarter, she’d quit, so she got exactly
glected, and others just aren’t get- was reminded of that when I took the same treatment as the men.
ting enough direct work. part in a thrower’s clinic for high She took her turn in the squat rack
The muscle groups I’m referring school athletes and coaches at New- along with athletes handling four
to are the ones that form the lateral port Harbor High School in Newport hundred-plus. She had to unload
parts of the body. They’re essential Beach, California, in February. It the weights, reload for her set and

These muscle
groups are needed Dragila, pole vault, ’00. Mac was
there to instruct. Stacy came to
for turning the trunk party with friends and did an ad-
mirable job of being the belle of the
and lower body ball.
dynamically. The instructors put on a throwing
exhibition, and I got to study their
technique. I made sure to ask them
all about their strength programs
because I was curious to find out if
they were stronger than some of the
throwers I had trained with: Gary
Gubner, Al Feuerbach, Terry Albrit-
ton, Al Oerter, Harold Connolly, Ken
Patera and Bruce Wilhelm. From
what they told me, I determined
that they had ample strength in all
of the basic lifts—back and front
squats, power cleans, deadlifts, flat
and incline benches. That wasn’t a
problem as far as I could tell.
So, I wondered, why weren’t they
throwing farther? The only flaw
I noticed was that some of them
didn’t seem to move across the ring
very quickly. Since there were so
many things going on, I forgot all
about it until I was traveling home.
Then it dawned on me that I’d dealt
with a similar situation before, in
my first year at Johns Hopkins. One
of the first athletes to adopt my
program was Glen Saban, a discus
thrower and shot putter. The track
program at Hopkins was more of an
afterthought than a serious sports
endeavor, and the coach was an
assistant football coach who knew
very little about the individual
events. It was simply a way to make
a few extra bucks—a necessary
move because the athletic depart-
ment is stingy with money for its
coaches.
Tony Duffy \ Model: Leslie Russell
That meant Glen didn’t have the

benefit of any technical advice for
his two throwing events. He did for
his lifting, though, and he made
great progress in the weight room,
becoming the first Hopkins athlete
to back-squat 500 pounds. His other
spot while waiting for her next turn. team, which went to Prague in June. lifts all improved as well, but he
The more I abused her, the more Besides getting to visit with Herc wasn’t throwing either the discus or
determined she became. She never and Tony, I got to meet some of the the shot any farther—at least not as
begged off any exercise I gave her, top discus throwers and shot-put- far as I thought he should, given his
and she never missed a workout, So ters in the country. Those were the gains in strength. It seemed to me
she was christened Herculette, and only two events on the agenda; that even if he didn’t refine his tech-
it proved to be a very apt nickname. javelin and hammer aren’t up for nique, his added strength should be
Currently she’s the strength coach scholastic competition. I also had enough to make him add distance
at Newport Harbor High School and the pleasure of hanging out with to his throws.
is the head coach for the Women’s two Olympic gold medalists: Mac Terry Albritton had been training
Junior World Olympic weightlifting Wilkins, discus in ’76, and Stacy with me when he set a world record

in the shot with a 71’8 1/2” effort

in 1976. Although I was no expert, I
decided I knew more about throw-
ing form than the assistant football
coach. I watched Glen at a couple
of practice sessions, looking for
weak areas. I was sure there had to
be some. Otherwise he’d be making
more progress. His initial move was
strong and his finish powerful, but
he was moving through the middle
too slowly. He wasn’t conveying his
newfound hip, leg, back and shoul-
der strength into the shot or discus.
In any sport a form flaw can often
be traced to the fact that some mus-
cle group or groups that are very
Neveux \ Model: Mike Morris
directly involved in the execution

of the event aren’t as strong as they
need to be. Once the muscles are
strengthened, form improves, and
gains start coming quickly.
On lateral raises try to keep your arms

straight throughout the movement, as
opposed to bending your elbows. Start
with the dumbbells against your upper
thighs, palms facing inward. Extend your
arms up and out until the weights are
parallel to the floor.
Neveux \ Model: Todd Smith
I came up with a routine of spe- adductors, abductors and calves straight throughout the movement,
cialized exercises for the muscles were the muscles I wanted him to as opposed to bending your elbows.
that are responsible for turning the strengthen. Start with the dumbbells against
body. There are quite a few—many Here are the exercises that I in- your upper thighs, palms facing in-
more than people think until they cluded in his routine for the various ward. Extend your arms up and out
examine the body from top to bot- muscles, plus pointers on form. until the weights are parallel to the
tom. Glen’s lateral deltoids, lats, Lateral deltoids: lateral raises with floor. Resist gravity at the top, then
obliques, transverse abdominis, dumbbells. Try to keep your arms lower the weights in a controlled

The high pull
is, in effect,
a deadlift
followed
by a shrug,
but the two
movements
must flow
together...and
you can never
pull the bar
too high.
at the lat development of some
of the best Olympic weightlifters.
They seem able to glide from tall
buildings. Their wide, powerful lats
are a direct result of all the wide-
grip pulls they do to improve their
snatches.
Use straps. They help you hold
onto the bar when the poundages
get really heavy, and they enable you
to concentrate fully on your form.
Most Olympic bars have a score on
manner. Do each rep in a smooth, each end of the bar, about six inches
rhythmic fashion. In other words, in from the collars. Wrap your ring
don’t just jerk the dumbbells up and fingers around them. Your feet
down. That’s much less productive should be shoulder width apart and
and can be stressful to your shoul- your toes straight ahead. Pull the
ders and elbows. bar in close so that it’s snug against
Stay with light weights until your shins. Flatten your back and
you master the technique—which make sure your front deltoids are
shouldn’t take long, since it’s a out ahead of the bar.
simple movement—and do three The high pull is, in effect, a dead-
sets of 15 to 20 reps. Once you feel lift followed by a shrug, but the two
confident in your form, stagger the movements must flow together.
weights upward for four sets of eight There shouldn’t be any hitching
to 12 reps. It all has great carryover through the middle, for that dis-
value for the other exercises in your rupts the continuity and has a nega-
routine that involve your shoulders. tive effect on how high you elevate
The single best exercise for the bar. The higher you pull the
strengthening the lats is wide, or weights, the greater the results—and
snatch-grip, high pulls. You can use you can never pull the bar too high.
much more weight on the high pull If the lighter warmup sets soar up
than on any lat exercise performed over your head, all the better.
in a machine, and the movement, Break the bar off the floor in a
out of necessity, has to be done controlled manner. Don’t try to jerk
dynamically, which brings many it upward using your arms. It must
smaller groups into play. Just look start close to your body and stay

The bar should
move upward like
a whip, slowly at
first, picking up
speed through
the middle and
turning into a blur
at the top. When
you hit everything
just right, the bar
will jump upward,
seemingly on its
own.
When you do twists with a stick, you moderate weights so

need to do 150 to 200 reps. They do you can focus on the
take time and are quite boring; do them form points. After you
apart from your workout, such as when get the feel of what
you’re watching the news on TV. You can you’re trying to accom-
do them every day. plish, do a couple of
sets of five as warmups.
Then go to triples. That
flat back on both the up will let you pay more attention to
and the down parts of the technique as well as handle more
lift. Plus, the deliberate weight. More weight equals greater
lowering of the bar helps strength.
build even more strength in The wide-grip high pull is your
the lats. primary lat exercise, but for more
The most frequent form work on that group wide-grip chins
Neveux \ Model: Joey Gloor
mistakes are rounding the and lat pulls on a machine are excel-
back, hitching through the lent auxiliary movements. Be sure
middle, bending the arms to do both of them to the front and
before contracting the traps not behind the neck. As I’ve stated
and turning the elbows before, the shoulder girdle isn’t
down and back instead of designed to deal with resistance be-
up and out. Learning to hind the head. It’s more productive
close throughout the lift. Once the coordinate all of these steps takes to chin and pull to the front anyway;
bar passes your knees, drive your practice, so don’t get discouraged if why tempt fate?
hips forward forcefully and imme- you fail to achieve perfect form right Now we move to two groups that
diately shrug your traps. Then and away. The bar should move upward I consider extremely important
only then do you bend your elbows. like a whip, slowly at first, picking for lateral strength: obliques and
At that point, you should be high on up speed through the middle and transverse abdominis, the two
your toes, your body vertical, with turning into a blur at the top. When groups most overlooked in the
your elbows up and out. you hit everything just right, the bar process of strengthening the lateral
Don’t let the bar crash back to the will jump upward, seemingly on its muscles. Most people figure that if
floor. Rather, lower it to your waist, own. they’re working their abs regularly,
pause, and then set it on the floor. While learning how to high pull, they’re taking care of their obliques
That will enable you to maintain a do five sets of five, and stay with and transverse abs. I doubt it, for

the trunk is to attack the transverse you can handle, and see if your sides
abs. Because they seldom receive are sore the following day. If they
any direct attention, they’ll respond aren’t, do even more. The number
quickly. I use several different exer- of sets and reps for the two twisting
cises for them. One is to place a bar exercises depends on how strong
behind your neck and, while stand- your transverse abs are to start with.
ing or seated, twist from side to side. Keep running the reps until you feel
Another is to hold either an Olym- the muscles fatigue, and you’ll know
pic bar or a lighter standard bar you’re on the right track.
straight out in front of your body, Like the side-to-side bends for
then twist from side to side. For the the obliques, these can all be done
last one you also use an Olympic on your nontraining days. That way
bar, but you hold it vertically with you won’t be tempted to cut down
one end planted on the floor. Grip on the reps or hurry through them.
the bar in front of your face with Although the leg abductors play
your right hand on top. Tip and turn an important role in turning and
the bar as far to your right side as stabilizing the body, they receive
you can, then return to the starting sufficient work in most programs.
position and do it again and again, On the other hand, it’s fairly com-
Heavy weights on until you feel your transverse abs mon for the adductors to be out
side bends can on that side tire. Now reverse the of proportion, strengthwise, to the
build the obliques, position of your hands, and do the outer leg muscles.
thickening the waist. same movement to your left side. I’m a huge fan of the adductor
Do three sets of as many of these as machine. Within only a few weeks
both require specific movements

and aren’t worked in conventional
ab routines, which usually consist of
crunches, situps and leg raises.
First the obliques, which frame
the midsection. Hold a stick or light
bar overhead. Lean as far as you can
to one side, come back erect, and do
the same motion to the other side.
How many reps you do depends on
how much weight you’re holding
above your head. With a stick you
need to do 150 to 200 reps. They do
take time and are quite boring; do
them apart from your workout, such
as when you’re watching the news
on TV. You can do them every day. The soleus must
Some prefer to use dumbbells be proportionately
for this movement, and they can as strong as the
be effective. There is a drawback, gastrocnemius, or
however. The heavier weight builds the action at the foot
muscle, but it tends to thicken the and ankle will be
obliques and makes the midsec- adversely affected.
tion look chunky. If you use the
higher reps and lighter resistance,
you can strengthen your obliques,
and they’ll stay trim. Also, bending
from side to side with a bar or stick
overhead helps you get a greater
stretch than when you use dumb-
bells. How to decide? Do ultrahigh
reps with one method, wait a day or
two, and then try the other. The one
that makes you the sorest is the best
one for you.
In my opinion, the best way to
improve the explosive turning of

athletes can bring their lagging ad- So your program should include
ductors up to par by doing two sets both standing and seated calf raises.
of 20, three times a week. Keep the reps high—30s—and the
Problem is, those machines aren’t last 10 should bring tears to your
readily available. There wasn’t one eyes. The calves won’t respond to
at Hopkins, so I had Glen do very comfortable workouts; they have to
wide back squats. I put them in his be abused. Do no fewer than three
routine as back-off sets of 10 on his sets. You can mix the two variations
medium and heavy days, and five at the same session or do them on
sets of five on his light days. They alternate days. Be sure to stretch
hit the adductors very directly, but your calves after each set. Don’t wait
only if you go really deep, way below until you’ve finished. That will lower
parallel. Staying higher isn’t nearly the risk of injury and make the next
as effective. set easier.
We did have an apparatus in the Soon after Glen started doing
training room that I put to use: the the lateral-strength exercises, his
slide used by speed skaters. It hits distances improved—not dramati-
the abductors and adductors specif- cally, since he worked them for less
ically, and because it’s a low-stress than a month. Then track season
movement you can do it a lot. Glen ended, and he graduated. Yet I was
used it at the end of every workout. certain that the idea had merit, and
The slide is very demanding; short the following year I got to put it to a
bouts are in order. true test.
The final groups to consider Sylke Knuppel was one of the best
are the calves—often overlooked athletes I ever trained at Hopkins.
because coaches and athletes be- By the time she ended her basket-
lieve they’re getting all the work ball career, she owned nearly all
they need from the other exercises of the school records in the sport.
in their program, such as power When she told me she planned on
cleans, high pulls, shrugs, jerks throwing the javelin in the spring, I
and push presses. But the larger of put her on the lateral exercises right
the two muscles that make up the away. At her first meet she threw 125
calf—the gastrocnemius—carries feet. At her final one she’d improved
the bulk of the burden on those lifts. to a staggering 190 feet and was
Its smaller partner, the soleus, isn’t ranked sixth in the nation, all with-
nearly as involved in most exer- out the benefit of technical coach-
cises—or other athletic activities for ing. What she learned, she picked up
that matter, since it contracts fully watching the other throwers. I en-
only when you bend your knees. couraged her to relocate to South-
That’s because the soleus originates ern California and hook up with
below the knee at the posterior sur- one of the many excellent throwing
faces of the tibia and fibula, the two coaches there, but she wasn’t that
bones of the lower leg. interested. It was just a hobby.
Some discount the soleus, con- Lateral strength and balance are
tending that if the gastrocnemius critical to success in any sport as in
is strong, all is well. Not so. The almost every aspect of everyday life.
soleus must be proportionately as Even though you may not feel that
strong as the gastrocnemius, or the you need to do any of them, keep
action of the foot and ankle will be them in mind in case you come
adversely affected. The soleus acts across someone who does.
in concert with the gastrocnemius,
creating a functional unit known Editor’s note: Bill Starr was a
as the triceps surae. Together, they strength and conditioning coach
assist in the plantar flexing of the at Johns Hopkins University from
foot—that is, pushing the toes 1989 to 2000. He’s the author of The
downward forcefully. Both help Strongest Shall Survive—Strength
keep the ankles strong and steady, Training for Football, which is avail-
whether you’re standing or in mo- able for $20 plus shipping from
tion. In short, the calves are critical Home Gym Warehouse. Call (800)
to balance, and the act of turning 447-0008, or visit www.Home-Gym
dynamically requires a high degree .com. IM
of balance.

Mind
MIND/BODY
X-traordinary Muscle-Building Workouts

BOOK REVIEW
E
-books are getting more and more popular, due to the basic routine, it’s done incredible things for trainees’ mass via meta-
Internet, so it’s time we start paying attention. That’s particu- bolic activation. Take your pick of two programs—a slightly longer
larly true of the new offering from X-Rep.com, X-traordinary workout or a more abbreviated one for hardgainers. With either
Muscle-Building Workouts, an electronic bodybuilding book by you’ll be breathing like a locomotive and growing like a fertilized
IRON MAN’s own Steve Holman and Jonathan Lawson. It’s an weed in spring.
e-tome with a twist. Abbreviated routines continue in Chapter 3 with Time-Bomb
XMBW is a workbook of sorts, as the workouts are all pre- Training, based on the two-set/drop method Holman and Lawson
sented in a printable format. Each chapter describes the principles have discussed in their e-zine and in their Train, Eat, Grow series
behind a particular program, dissects it and then gets you psyched in IRON MAN. It’s a way to get at the three major components of
about why it works. From there you get each day’s workout in muscle growth—max force, tension and
a full-page format so you can occlusion and stretch overload—with only
print it out, take it to the gym two sets of one big exercise. Efficiency is
and log your poundages. All you the name of the game here. Bodybuilders
need is a small clipboard and a with major time constraints, this one’s for
pencil, and you’re in bodybuild- you. They’re tough-but-quick full-body
ing business. workouts, with a recommended train-
X-traordinary Muscle-Build- ing scheme of three days per week. For
ing Workouts includes some variety there’s a Wednesday workout with
familiar programs, but most are different exercises. Very innovative!
peppered with unique twists Chapters 4, 5 and 6 contain work-
and turns for growth and burn. X outs based on the legendary heavy/light
Reps are sprinkled throughout, as concept—although you accomplish it
are drop sets and other intensity by different means in each. Volume/
techniques. The programs are all Intensity Fusion is geared to hardgain-
about intensity, although some ers. Overcoming low neuromuscular
fuse high intensity with subfailure efficiency is the way skinny dudes get
pump attacks, bringing you fiber bigger bodyparts. The Volume/Intensity
growth, capillary bed enlargement, Fusion workout gets the job done by
cell volumization and so on—a killer alternating short high-intensity routines
strategy for hypertrophy. with subfailure volume programs. The
First up is the 3D Power Pyramid intro explains the hardgainer plight to
Program. You get a blast of motiva- a tee and provides plenty of big-gain
tion right at the start, as a quote from motivation. The workouts are four or
an early user regales you with his five days a week.
results after eight weeks on the pro- The Traumatic/Nontraumatic
gram: 20 pounds of muscle, bench Program contains short workouts
press from 340 to 405 and squats for each bodypart, but you alternate
from 460 to 515. You’ll be even more fiber-damaging routines with less
motivated when you read about the severe programs, the latter based
power of pyramiding the weight over on machine and cable work. For
three sets on the compound exer- example, a traumatic quad workout would be free-bar squats,
cises and finishing with one set of a stretch-position exercise and pyramiding the weight over three sets (9, 7, 5), followed by stretch
one set of a contracted-position move—your basic 3D POF. The overload on weighted sissy squats. The nontraumatic routine would
program is a two-way split on which you train Monday, Tuesday, be Smith-machine squats, two sets of eight to 12 reps, followed by
Thursday and Friday, with an average of five sets per bodypart. leg extensions—less traumatic stretch than sissies—in three- and a
Chapter 2 is a classic 20-rep squat program. A brutal-but-brief four-days-a-week versions.

BodyChapter 6 covers the classic Heavy/Light Program, and it’s
just what the name says. At one workout you do heavy, low-
rep work; at the next workout for that bodypart you do lighter,
subfailure sets with a lot more reps for pump. That’s how many
of the bodybuilders in the presteroid era (1950s and ’60s)
trained to get big. That says it all—it works! There are three-
Mental Might
Brain Food
and four-days-a-week versions.
A
The last workout is X-Rep Reload. It’s a version of Eric recent study found that
Broser’s Power/Rep Range/Shock system that Holman and people who got a drink
Lawson have infused with X Reps and X-hybrid techniques like that contained flavo-
Double-X Overload. They even discuss Dante’s DoggCrapp, or nols— healthful compounds
multirep rest/pause, training and how they use it during Shock found in chocolate—had im-
workouts. X-Rep Reload is a more advanced routine with proved blood flow to the brain.
more volume and twists and turns than any of the others in the That means more oxygen and
e-book. Use it as is, or incorporate some of the ideas into your nutrients were delivered to the
current workout. They call it X-Rep Reload because it’s based old memory computer. Could dark chocolate be part of the
on the very first X-Rep program they used to get such spec- solution to Alzheimer’s disease? Possibly, but don’t overdo
tacular results in only one month, as depicted in their before
it. High levels of bodyfat reduce blood flow, which can de-
and after photos at X-Rep.com.
crease brain function. In other words, an all-chocolate diet
You get 10 complete printable programs in all, with a de-
is not recommended for preventing Alzheimer’s.
tailed discussion of each. My only problem is that with each
chapter I was convinced that the workout I was reading about
—Becky Holman
was the answer to my get-big prayers. Then I’d read the next www.X-tremeLean.com
chapter and change my tune. I also prefer a bit more volume
than some of the workouts provide, but that’s an easy fix. Just
do a few more sets.
The last part of the e-book, called Appendix 1, is a look at
stretch-overload research and in my opinion is worth the price Antiaging
of the whole e-book. It delves into hyperplasia—the splitting of
muscle fibers—and discusses the animal study that produced
a 300 percent muscle mass increase after only one month Wrinkles Be Gone
of progressive stretch overload. Rep speed; negative, or ec-
S
centric, work; and a new concept, Forced X Overload, are all cientists in
covered. Stretch overload is a very big muscle-size trigger. I Korea treated
can verify that after using the techniques Holman and Lawson skin with an
discuss in my workouts and getting a burst of new muscle omega-3 fat found
size. in fish oil. After ex-
I have all of the e-books those guys have written, and each posing the skin to
one builds on the other. That said, this one stands alone as a damaging light, the
detailed workbook of get-big programs you can take to the
researchers found
gym—literally. It’s about time someone took the e-book to the
that compounds
next level like that. This is a must-have, must-read e-book for
anyone and everyone interested in building more muscle. Two that destroy elastic-
biceps up! ity in the skin had
—Butch Lebowitz decreased by more
than 70 percent. Yet another reason to eat fish and/or
Editor’s note: X-traordinary Muscle-Building Workouts— take fish oil capsules.
10 Complete Print-and-Go Size and Strength Programs is —Becky Holman
available at www.X-Rep.com. www.X-tremeLean.com

Bomber Blast MIND/BODY
Nothing Changes, Nothing Remains the Same

I
park a block from the gym and hear the ate future. Another time they’ll be
clanking of plates echoing down the appropriate; they’ll rule, lead the way,
street. Come to think of it, I hear the take me where I must go. Not today.
clanking of plates in my dreams, under The decision is run through my trusty
anesthesia and under water. ICM (internal copout meter), and the
The doctors say it’s an occupational readings are just fine: no alarms, no
hazard, like repetitive-use syndrome, battle doubts, no guilt, no fear; no way, José.
fatigue or posttraumatic stress. I listen to I can blast an arm workout when
the irregular, high-pitched concussions even the reserves are low—mental, physi-
when I don’t hear them—my built-in metro- cal, emotional and motivational. A
nome, my internal clock, my heartbeat, my good arm workout can be established
rhythm and rhyme, my song. within a few light sets of attentive
Time to get to work. First I sit in the warmups—supersetting standing
corner by the lifting platform, collect myself barbell curls with dips. That’s a 50-
Neveux \ Model: Skip La Cour
and check out the scene. The flight of stairs year-old quickie workout favorite when
from the parking lot knocks me out. You in a pinch, as the moves are easy to
laugh, but my gym bag weighs as much as set up, familiar, comfortable, fun and
a Chevy short block. Got my stuff in there: provide a pump, an agreeable burn,
food, drink, special gadgets, wraps, belt a slow rise in heart rate, body warmth
and things that crawl and go bump in the and breathing, offering the first deli-
night. I also have WD-40, never again to be cious slurps of progress, direction and
mistaken for underarm deodorant. Yow-za, investment.
Momma! I’m beginning to cook, and a mini blast is before me.
Everything looks cool. Back doors are wide open, fans are I learn the hard way, and sometimes I don’t learn at all. It’s hap-
blowing, my bench is free, and a few friendly faces dot the gym. A pened before: A good arm workout is best when it’s not overdone.
slug of water—make sure it’s water and not DMSO—and I’m on Too often I’ve found myself barreling along with vigor, spirit and
my way. good intentions in the lead and my instincts lagging behind, and
It’s a sunny Sunday in coastal California, and anybody with half I exceed my maximum training input. I overthrow my ball of en-
a brain is outdoors enjoying the good life: beach, hiking, biking, ergy, strength and purpose, and it lands in a distant thorn patch.
boating and picnicking. How would I know, you ask, as I don’t Exhausted, beaten and bleeding, I exit the gym on my hands and
know anybody with half a brain? Ha. Very cute. Laree has half a knees.
brain, wiseguy! Not today. Not me. Here’s one wiseguy who’s too clever for that
Today is a day of trial and error. Actually, every day is a day of old mistake. Sunny Sundays cast new light on old training gloom.
trial and error, but this one is specific: some low-input squats and I’ll savor a short, sweet and irresistible arm blast, and (I’m persis-
deadlifts to test the body’s mechanics, range of motion, endur- tent) revisit plan A, squats and deadlifts, with appropriate revisions.
ance and strength and lack thereof. I’ll dip only into the two burly exercises to remind my body of their
Good grief! Whose idea was this? action and inspect the effects of their load. This weightlifting stuff
I’m strong and courageous, but I’m not overly inspired. I’m can be very intimate.
attentive and dedicated, but I’m not exactly happy. The workout Arms are done, and I return to the corner lifting platform for
will be done, but I’m not about to set any records. To exercise and recon and a sip of cold premixed Bomber Blend. I put a lone plate
determine my abilities: That is my purpose. on the bar before me and do four sets of eight reps of deads. I
I start with the usual blend of crunches, leg raises and rope could do a lot more. I could do a lot less. But four sets multiplied
tucks to warm up, shape up and tighten up my midsection (dream by eight reps of absolute focus, rigorous muscle action and inter-
on). Focus is achieved; effort and finesse are dialed in. nal vigor cannot be surpassed.
At the start, midway and in completion, it’s clear my level of The squat rack eventually bears the same weight for the same
input is seriously compromised. Fatigue is immediate and not combination, and by workout’s end I’m cooked medium rare, just
amenable to friendly persuasion. It must be the long week and the way I like it.
previous workouts, the hot weather, sleep limitations and the pos- See? You can take your workout and reform it according to
sible loss of precious bodyweight. Rats! Time for plan B. your needs and desires, if they’re legit, and providing your chang-
Plan B is whatever I feel like doing that can be done without es are wise and applied with hard work, good form, acute focus
overdoing it, exclusive of packing up and going home. When the and smart purpose. It’s called moving on and going forward, think-
weights seem nailed to the floor and the burn feels more like a ing, feeling and making sense. You can
sting, the pump’s in the dumps and I know a quick exit is off-limits, do it, if you know what you’re doing.
I return to my gym bag, a headquarters of sorts, and think. Have courage and faith.
Another slug of water—I give myself 30 seconds, tops. Review- —Dave Draper
ing previous workouts, assessing my physical responses and
considering my desires and needs, I make my conclusions. Intu- Editor’s note: For more from
ition surfaces. Dave Draper, visit www.DaveDraper
Biceps and triceps it is, with whatever stray muscles I can drag .com and sign up for his free newslet-
along in the act—a spot of shoulders, a chunk of chest and a bit ter. You can also check out his amaz-
of back. Arms will dominate, and there’ll be no leg work today. ing Top Squat training tool, classic
I feel better knowing deadlifts and squats aren’t in my immedi- photos, workout Q&A and forum.

Emotions
Run From Anger
A
British study found that just
30 seconds of intense exer-
cise is enough to clear your
head, relax you and reduce anger.
So the next time you’re in a heated
argument with someone, sprint for
30 seconds. You’ll feel more re-
laxed, plus you’ll be about a quarter
mile away from the irritating SOB.
—Becky Holman
www.X-tremeLean.com
Anti-obesity
Another Reason to Stay Lean
A
ccording to researchers at Harvard’s
medical school, an obese person
is more likely than a lean person to
develop multiple myeloma, a cancer of the
blood cells that produce antibodies. More
than 50,000 people in the United States
have this disease. It appears that cells found
in fat tissue produce interleukin-6, which
promotes an inflammation response from
the immune system. Those who exercise
more may have a lower risk.
—Becky Holman
www.X-tremeLean.com
Hygeine
Stress and Bad Breath
W
e all know that stress and ner-
vousness can increase cortisol,
which can cannibalize muscle
tissue. It turns out that muscle growth isn’t
the only thing that goes bad—so can your
breath. Stress produces more sulfur com-
pounds and diminishes saliva production,
both of which contribute to breath distress.
Chewing gum or sucking on mints can help.
—Becky Holman
www.X-tremeLean.com

Gallery of Ironmen MIND/BODY
MIND/BODY
Dick Falcon
P
hotographers who are
also bodybuilders can
deploy a much greater
understanding of the sport
when they snap the shutter.
One thinks of great lensmen
like Russ Warner, Bob Del-
monteque and, of course,
John Balik, who were all
physique athletes before they
stepped behind the camera.
A lesser-known bodybuilder
who also took great pictures
Photo courtesy of the David Chapman collection

was Dick Falcon. He was
born in Columbus, Ohio, in
1912, and by his own ac-
count he was a puny and
sickly youth. It was only after
he purchased some free
weights in the early 1930s
that his health improved and
his physique began to form.
Falcon always trained
for shape, but eventually he
became quite a competent
Falcon became part owner of the
lifter, and despite his short stature (he
notorious Sunshine Beach Nudist
was only 5’2”), he could put up some
Camp, and not only was he able
heavy weights. While he was involved
to enjoy year-round nudity, but he
in bodybuilding, he also worked as
could also take pictures of his fel-
an artist’s model. It was said that
low residents. In the 1960s Falcon
he was in great demand because
produced and appeared in two
of his ability to assume creative and
shamelessly exploitative nudie films,
unusual poses. At some point Falcon
Naked Complex and Hideout in the
took up photography, and he began
Sun, both of which were shot at the
to take pictures of many of his ath-
camp and each of which starred his
letic friends.
girlfriend, cheesecake model Dolores
When World War II came around,
Carlos. Somehow Falcon found time
Dick became a sergeant in the U.S.
to photograph several of the finest
Army and was stationed in Augusta,
bodybuilders in the area. His pictures
Georgia. After he was released from
of great athletes like Tom Platz, Jim
the Army, Falcon decided to stay in
Haislop and Dick Baldwin display
the South, and eventually he moved
the athletes as well as the glories of
to Tampa, Florida. There he was able
Tampa Bay. He even found time to in-
to indulge in his other passion: nud-
struct female bodybuilding guru Doris
ism.
Barrilleaux in the fine art of physique
photography.
Dick Falcon
dropped out of sight
Photo by Dick Falcon \ Courtesy of the David Chapman Collection
about two decades

ago, and no one has
heard from him since
then.
—David Chapman
Dick Falcon and

Dolores Carlos,
one of the cuties
who appeared in
his two nudist
movies, wish
viewers a happy
holiday.

Brain Boosters MIND/BODY
Maintain Mental Might
T
he July ’07 issue of for long-term memory func-
Bottom Line Health tioning, such as not being
contained in interest- overweight and not being
ing article by Eric R. Kandel, physically inactive, both of
M.D., a Nobel Prize–winner which reduce blood flow to
currently with the Columbia the brain. It’s also important
University Center for Neu- to see life as an adven-
robiology and Behavior. Ac- ture—to see oneself not in a
cording to Kandel, “There static state, but in a process
are factors that are important of continual growth and a
state of expanding
knowledge.” Main-
taining a process
of continual growth
helps the brain keep
challenged as you
age. So, no matter
how old you get,
be open to learning
new things.
—Becky Holman
www
.X-tremeLean.com
www.Home-Gym.com Best Sellers

DVDs/Videos: Steve Holman
2) 10-Week Size Surge by IRON
MAN Publishing
3) The 7-Minute Rotator Cuff Solu-
tion by Joseph Horrigan, D.C., and
Jerry Robinson
4) Ronnie Coleman’s Hardcore
5) Precontest Bible by Larry Pepe
Top E-book:
X-traordinary Muscle-Building Work-
outs—10 Complete Print-and-Go
Size and Strength Programs by
Steve Holman and Jonathan Lawson
1) “Jay Cutler—One Step Closer” (available at www.X-Rep.com)
2) “2006 Mr. Olympia”
3) “2007 IRON MAN Pro”
4) “Ronnie Coleman: Relentless”
5) “IRON MAN’s Swimsuit Spectacu-
lar #9”
Books:
1) Train, Eat, Grow—The Positions-
of-Flexion Muscle-Training Manual by

IRON MAN’s Rising Stars
IronManMagazine.com
Jeane Sunseri-Warp
Residence: San Jose, California
Career Highlights: ’07 NPC Junior Cali-
fornia Figure Championships, overall
winner; ’07 San Jose Figure Champion-
ships, A class, 1st
Factoids: A former San Jose State Uni-
versity soccer player, she is of Italian-
French heritage and is married.

IRON MAN’s Rising Stars
IronManMagazine.com
Rene Chavez
Residence: Chino, California
Occupation: Owner, Constructive Fitness,
Chino
Contests: ’07 NPC California Championships,
lightweight, 1st; ’05 Orange County Classic,
novice overall winner
Factoid: Won both open and novice divisions
in his first-ever contest, the ’04 Excalibur.

Readers Write
Middle-Aged Muscle of the muscle-building population. We like the competitive

side of it, which is why you see coverage in our pages, but
IRON MAN is mostly about healthful, sane training and
eating to build muscle and quality of life—we’re not about
building the most muscle possible at any cost, especially
when it comes to compromising health with illegal drugs.
Clark
Bartram.
Mr. America
The feature on me [“Sen-
sational at 70-Plus by David
Young,” October ’07] is abso-
lutely the best of my career.
I’ve never been as pleased
with any article as I am with
that one. Everything about
it is wonderful. The layout,
artwork and photography
Neveux
are all beautiful. And a spe-
cial thanks to the editors
who made me sound so
great. Thanks to John [Balik]
Jim Morris, age 71 (yes, 71!).
for giving me the platform to
air my views and to David Young for his patience.
Jim Morris
Neveux
via Internet
Editor’s note: You’re an inspiration, Jim.

We are still in awe of the way you look at 71—
as well as your honesty and compassion.
IRON MAN never fails to amaze me.

When I was in my 20s and 30s, it was al-
Youth Movement
ways full of essential training and nutri- Bill Dobbins’ comments in your September
tion information, with pictures of the best ’07 Mind/Body section [“In Praise of Female
bodybuilders. Now I’m in my 40s, and every Muscle”] were spot-on in relation to “hardbod-
issue has at least a few articles on antiag- ies” improving with age. As one of the many
ing and building muscle for middle-aged bodybuilders pushing 50, I’ve never been
guys—even special issues devoted to over- healthier or felt better than I do now. Looking
40 bodybuilding and ageless muscle. Your years younger than
October ’07 edition was especially notewor- my age is another
thy, and Clark Bartram on the cover at 44 was inspiring. I huge bonus to this fit lifestyle.
am impressed. It’s almost as if IRON MAN is published just Dobbins pointed out that build-
for me, getting older but better as the years pass. Thanks ing a muscular body is revolu-
for keeping me motivated and looking and feeling younger tionary for women. I’d love to
than ever! get to the point where science
Gary Spalding considers female development
via Internet evolutionary—the “gradual pro-
cess in which something chang-
es into a different and usually
Where’s the Drug Info? more complex or better form”
(The American Heritage Diction-
I’m a hardcore bodybuilder and look to ary). When will the public catch
the magazines for underground informa- on to this youth movement?
Roland Balik
tion. IRON MAN used to have columns on Dr. Lisa Aukland

bodybuilding drugs, but now they’re gone. via Internet
I want to know how to win the Mr. Olym- Lisa Aukland.
pia someday, and I know drugs are a part
of that goal. Why not give us serious info Vol. 66, No. 12: IRON MAN (ISSN #0047-1496) is published monthly by IRON MAN Pub-
lishing, 1701 Ives Ave., Oxnard, CA 93033. Periodical Mail is paid at Oxnard, CA, and at
on how to use them safely. additional mailing offices. POSTMASTER: Send address changes to IRON MAN, 1701 Ives
name withheld Ave., Oxnard, CA 93033. Please allow six to eight weeks for change to take effect. Subscrip-
via Internet tion rates—U.S. and its possessions: new 12-issue subscription, $29.97. Canada, Mexico and
other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders must be in
Editor’s note: Um, because they’re il- U.S. dollars. Send subscriptions to IRON MAN, 1701 Ives Ave., Oxnard, CA 93033. Or call
1-800-570-4766. Copyright © 2007. All rights reserved. No part of this magazine may be
legal. Also, we believe bodybuilding com-
reproduced in any manner without written permission from the publisher. Printed in the USA.
petition includes only a small microcosm


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