Muscle Development - March 2015 PDF

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THE SCIENCE OF PERFORMANCE

PERFORMANCE TECHNOLOGIES
EDITOR’s LETTER
BY STEVE BLECHMAN, Publisher and Editor-in-Chief
THE ARNOLD FACTOR

DRIVEN TO BE THE BEST
The raw power and overwhelming, appeal and success. The mega-
muscular development of Justin event is promoted by Arnold
Compton makes him the ideal choice Schwarzenegger and Jim Lorimer.
for the cover of our 2015 Arnold The Arnold Classic is where
Classic preview. Justin, one of several most of the top names in our sport
Team MD athletes favored to place gather. In “2015 Arnold Training
highly at this year’s Arnold Classic, Camp” on page 108, check out
brings to mind a magnificence that is the workout routines of this year’s
larger than life. top competitors such as Dexter
Magnificence is also the hallmark Jackson, Branch Warren, Evan
of the King of Bodybuilding, Centopani and Justin Compton just
Arnold Schwarzenegger, and the weeks before they hit the stage in
bodybuilding contest that bears his Columbus to do battle.
name, the Arnold Classic. The show Evan Centopani is at a
is one of the most prestigious and crossroads in his career. He’s won
respected in the industry, a class act the FLEX Pro, the New York Pro
all around and a true reflection of and he placed fourth in the Arnold
Arnold. Classic. But Evan lost a bit of
Muscular Development shares momentum in his last two Olympia
Arnold’s dedication to bodybuilding, showings, and he knows it’s time
his vision and drive to be the best, for him to deliver and present his
and we are proud to give you the full potential at the 2015 Arnold
best coverage of the 2015 Arnold Classic. In “Evan Can’t Wait” on
Classic anywhere, in print and online page 120, he tells Peter McGough
at musculardevelopment.com. Our about his winning game plan and
lineup of creative talent and industry vows: “Come March 7, I will not only
experts and insiders is unrivaled, be the best I’ve ever been but also
bringing to life our passion for the be more than good enough to win
sport and art of bodybuilding to deliverer MUSCULAR DEVELOPMENT that show.”
a product that’s second to none. And Since he first competed in the
to give you the most comprehensive
SHARES ARNOLD’S DEDICATION Arnold Classic in 1999, Dexter
coverage possible, we have an TO BODYBUILDING, HIS VISION Jackson has gone on to win 20
interview with the man who made AND DRIVE TO BE THE BEST, AND professional titles, including four
the Arnold Classic possible, Arnold Arnold Classic wins. Will Dexter, a
Schwarzenegger. WE ARE PROUD TO GIVE YOU former Mr. Olympia, make history
The Arnold Classic is part of the THE BEST COVERAGE OF THE 2015 this year in Columbus when he
Arnold Sports Festival held each becomes the Arnold’s first five-
year in Columbus, Ohio that attracts
ARNOLD CLASSIC ANYWHERE, time champion? In “Chasing
athletes who compete in a wide variety IN PRINT AND ONLINE AT Dexter … While Dexter Chases
of sports— in one of the industry’s MUSCULARDEVELOPMENT.COM. History!!! Armed and Dangerous
mostly highly anticipated and iconic in Columbus” on page 126, Dan
weekends that has expanded to global Solomon looks at the prospects
18 MD musculardevelopment.com March 2015

USCULAR
EVELOPMENT
PUBLISHER STEVE BLECHMAN
EDITOR-IN-CHIEF
SENIOR EDITOR PETER MCGOUGH

EXECUTIVE EDITOR ANGELA T. FRIZALONE
CHIEF FINANCIAL OFFICER DENISE GEHRING
CREATIVE DIRECTOR ALAN DITTRICH, JR.
of Dexter standing alone as MANAGING EDITOR ALAN GOLNICK
the greatest Arnold Classic SENIOR ASSOCIATE EDITOR LISA STEUER
champion of all time.
SENIOR WRITER RON HARRIS
Our coverage of the 2015
Arnold Classic culminates ASSOCIATE ART DIRECTOR STEPHEN KOLBASUK
with a journalistic crescendo, SENIOR FEATURES EDITOR DAN SOLOMON
the ultimate “wow” factor— MEDIA ASSOCIATES SHAWN RAY
an interview with the man BOB CICHERILLO
who made it all possible, the SENIOR SCIENCE EDITOR MICHAEL J. RUDOLPH, PH.D.
King of Bodybuilding, Arnold presented the first part of
CONTRIBUTING EDITORS THOMAS FAHEY, ED.D.
Schwarzenegger. In “Arnold: The a groundbreaking exposé DANIEL GWARTNEY, M.D.
Interview” page 128, the seven-time on the use of performance- VICTOR R. PRISK, M.D.
Mr. Olympia and former Governor of enhancing drugs (PEDs) in CHIEF PHOTOGRAPHER GREGORY JAMES
California talks professional bodybuilding, “The CONTRIBUTING PHOTOGRAPHERS PER BERNAL
to MD’s Solomon. Real Dope on Bodybuilding! JIMMY CARUSO
Thank you, A Steroid Round Table With DAN RAY
Arnold, for taking the Top 3 Muscle Legends MEDIA PRODUCER JESSICA COLLEY
the time to speak of the ‘90s.” This month in EDITOR-IN-CHIEF ADINA ZANOLLI
with Muscular part two, MD’s three Hall-of- www.musculardevelopment.com
Development. Fame bodybuilders— Dorian DIGITAL CREATIVE DIRECTOR/ CHRIS HOBRECKER
Last month, Yates, Shawn Ray and Kevin DESIGN CONSULTANT
Muscular Levrone— candidly discuss
ASSISTANT EDITOR NIKKI DONNELLY
Development their use of PEDs with actual
cycles divulged, as well as any CONTRIBUTING JORDAN BLECHMAN
VIDEOGRAPHERS NICK DEL TORO, ADAM SILVER
lingering health problems,
along with comments on synthol ILLUSTRATOR BILL HAMILTON
and the plague of early deaths
among our pros, on page 132. ADVERTISING
You kick ass in the gym, eat ADVERTISING DIRECTOR ANGELA T. FRIZALONE
(239) 495-6899
plenty of good food and take
your supplements. Yet even DIRECTOR OF NEW TODD HUGHES
BUSINESS DEVELOPMENT 416-346-3456
then, you are probably doing
some things that unbeknownst CORPORATE OFFICE 800-653-1151
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Maximize your workouts, avoid RALPH PERICELLI
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the most out of your time in the CUSTOMER SERVICE & (631) 751-9696
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Rules You Must Not Break!” by
Ron Harris on page 140. Ron has Advanced Research Media, Inc. reserves the right to
been training for 31 years and reject any advertising at its discretion.
has been around more gyms Advertisements meet legislation within country of origin.
and bodybuilders than he can MUSCULAR DEVELOPMENT (ISSN 0047-8415) is published monthly by
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March 2015 musculardevelopment.com MD 19

CONTENTS VOL.52, NUMBER 3, MARCH 2015
features 03.15
140 108
23 TRAINING RULES 2015 ARNOLD
YOU MUST NOT BREAK! TRAINING CAMP
Ron Harris has been training for 31 years now and The workout routines of the
the top
during that time has picked up on some of violations competitors and training not
nnotes
tes
that keep us from reaching our goals parts
on their showcase body pa artts
By Ron Harris By Ron Harris
120
EVAN CAN
CAN’T
WAIT
Evan Centopani
knows it’s time for
him to deliver and
present his full
potential at the
2015 Arnold Classic.
Here’s his winning
game plan!
By Peter McGough

FAT LOSS
62 RESEARCH: FAT LOSS
departments By Steve Blechman & Thomas Fahey, Ed.D.
84 FAT ATTACK
Fat-Loss Evolution: Arnold/Dorian Eras
THE WEIGHT ROOM By Daniel Gwartney, M.D.
28 MD PEOPLE
DRUGS
32 HOW I SEE IT
By Kevin Levrone, Shawn Ray and Dorian Yates 66 RESEARCH: DRUGS
By Steve Blechman & Thomas Fahey, Ed.D.
37 CHICK CHAT By Bob Cicherillo
150 TESTOSTERONE Good Hair, Strong
40 TRUE BRIT By Peter McGough Heart: Testosterone, Baldness and
44 THE VOICE By Dan Solomon Cardiovascular Disease
TRAINING By Daniel Gwartney, M.D.
48 BODYBUILDING MECCA
By Bev Francis and Steve Weinberger
102 THE M.A.X. MUSCLE PLAN 178 BUSTED! LEGAL Q&A
Does Aerobic Exercise Attenuate Muscular By Rick Collins, JD, CSCS
50 GLOBAL BODYBUILDING UPDATE Hypertrophy?
By Adina Zanolli By Brad Schoenfeld, Ph.D., CSCS, FNSCA 179 ANABOLIC RESEARCH UPDATE
AND Q+A By William Llewellyn
52 MUSCULARDEVELOPMENT.COM 162 A CUT ABOVE
By Adina Zanolli By 4-Time Mr. Olympia, Jay Cutler
164 THE ANIMAL KINGDOM

By 8-Time Mr. Olympia, Lee Haney
166 ARNOLD’S CORNER By Ron Harris

168 THE BLADE By Dexter Jackson
170 HARDCORE Q&A
By 8-Time Mr. Olympia, Ronnie Coleman
172 BLOOD AND GUTS By Dorian Yates

NUTRITION & 174 THE GIFTED ONE – PHIL HEATH
PERFORMANCE By Ron Harris
56 RESEARCH: TRAINING 176 HARDCORE MUSCLE FORM AND

By Steve Blechman & Thomas Fahey, Ed.D. FUNCTION
By Stephen E. Alway, Ph.D., FACSM
74 RESEARCH: SUPPLEMENTS
By Steve Blechman & Thomas Fahey, Ed.D. 180 NO JUICE BODYBUILDING
By Dr. Layne Norton, Ph.D. Nutritional Sciences ON THE COVER: JUSTIN COMPTON
PHOTO BY GREGORY JAMES
76 RESEARCH: NUTRITION
By Steve Blechman & Thomas Fahey, Ed.D. 182 TRAINERS OF CHAMPIONS By IFBB Pro
Guru George Farah, The Pro Creator Hany Rambod,
88 SUPPLEMENT PERFORMANCE Master Trainer Charles Glass and IFBB Pro/Contest- HEALTH & PERFORMANCE
The Carnitine Dilemma Prep Specialist Fakhri Mubarak
By Victor R. Prisk, M.D. 70 RESEARCH: HEALTH &
PERFORMANCE
98 NUTRITION PERFORMANCE By Steve Blechman & Thomas Fahey, Ed.D.
AML Postworkout
By Michael J. Rudolph, Ph.D. 80 RESEARCH: SEX
By Steve Blechman & Thomas Fahey, Ed.D.
160 fuel:one™ RESEARCH REPORT
By fuel:one™ 92 MUSCLE GROWTH UPDATE Sauna:
Build Muscle and Enhance Recovery
By Michael J. Rudolph, Ph.D.
96 SPORTS SUPPLEMENT REVIEW

126 MHP: 4D TROPIN By Anthony Ricciuto
106 INNOVATIVE SUPPLEMENT
2015 ARNOLD PREVIEW OF THE MONTH
CHASING DEXTER … WHILE Twinlab: CleanSeries Pre-Workout Activator
DEXTER CHASES HISTORY!!! By Anthony Ricciuto
PLUS: EXCLUSIVE
ARNOLD INTERVIEW! 156 BODYBUILDING SCIENCE Plyometric
BY DAN SOLOMON Training: Get Bigger, Stronger and More
132 Powerful By Michael J. Rudolph, Ph.D.
INSIDE STACK
18 EDITOR’S LETTER By Steve Blechman
PART II A Steroid Round Table With the Top 3
Muscle Legends of the ‘90s: Dorian Yates, Shawn 192 MARKETPLACE
Ray and Kevin Levrone Tell It Like It Is By Ron Harris By Angela Theresa Frizalone & Manda Machado
March
October
2015
2012musculardevelopment.com
musculardevelopment.com MD
MD 000
23
MARCH 2015
THE
EIGHT
ROOM
NEWS & VIEWS
FROM THE WORLD
OF BODYBUILDING
30
MD PEOPLE
SIGHTINGS FROM THE 2014 ARNOLD
CLASSIC
PHOTOGRAPHY BY DAN RAY
32
HOW I SEE IT!
COMPETING TO BE THE BEST
BY SHAWN RAY, DORIAN YATES
AND KEVIN LEVRONE
44
THE VOICE
MUSCULAR DEVELOPMENT:
12 ISSUES … BECAUSE IT MATTERS!!!
BY DAN SOLOMON
46
CHICK CHAT
IFBB STATE OF THE UNION ADDRESS
BY BOB CICHERILLO
48
BODYBUILDING
MECCA
BY BEV FRANCIS AND
STEVE WEINBERGER
GLOBAL
50
BODYBUILDING
BY ADINA ZANOLLI
TRUE SEE
PG. 42 MUSCULAR
52
BRIT
BY PETER MCGOUGH
DEVELOPMENT.COM
BY ADINA ZANOLLI

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THE
EIGHT ROOM
SIGHTINGS FROM THE
2014 ARNOLD CLASSIC
PHOTOGRAPHY BY DAN RAY
PEOPLE

PEOPLE
THE
EIGHT ROOM

THE
EIGHT ROOM
WITH SHAWN RAY, DORIAN YATES AND KEVIN LEVRONE

Muscular Development is proud to bring you “How I See It,” featuring three IFBB Hall of Fame
bodybuilders, and legends of the industry that we are honored to have on Team MD. Between
Shawn Ray and Kevin Levrone, they have a total of six runner-up finishes at the Mr. Olympia, and
Dorian Yates won the Mr. Olympia title six consecutive times.
“DO YOU HAVE TO COMPETE TO TRULY CONSIDER YOUR-

SELF A BODYBUILDER? WHAT IS IT ABOUT COMPETING THAT
ADDS OR DOESN’T ADD TO THAT DEFINITION?”
Shawn ray verification as it

Bodybuilders are very territorial when relates to appearance
it comes to their classification now that and strength. These
the new wave of Men’s Physique compet- categories helped
itors has invaded the industry— which define the serious-
has blurred the lines among different ness or levels of
categories of athletes. Many bodybuild- involvement in each
ers who train their asses off and diet vali- athlete’s chosen craft.
date their status by competing against That being said, we
other like-minded, hardcore athletes to fast-forward to modern
gauge or monitor their progress by way times when literally every
of victory or defeat. athlete competing and not
Bodybuilders who compete get pissed competing is working out
off when someone asks, “Are you com- with varying degrees of inter-
peting in Men’s Physique this weekend?” est. Yet visually, we are now
Bodybuilders don’t take this kind of blurring the lines of who’s who
question as a compliment, but rather as with regard to respective sports
an insult— that furthers their own per- and weight divisions.
sonal insecurities about dieting down Men’s Physique is one of the fastest-grow-
and losing body fat along with size, in ing segments in our industry— and for the body-
order to get ripped and shredded for builder to maintain dominance and control, he
competition. To some bodybuilders, the must COMPETE to claim use of the term. By defini-
question is a backhanded implication tion, anyone can lift weights, but it is not until you
that the athlete is appearing smallish or step onstage that you “earn” the right to use the
thin, which is not the goal of a competi- word “bodybuilder.” Only after an athlete has actu-
tive bodybuilder! ally dieted, competed onstage and been judged
Historically speaking, there have can they rightfully use the term “bodybuilder.”
always been definitive lines of distinc- There is a process to being taken seriously as a
tion between weightlifters, Strongmen, bodybuilder. A quick analogy: anyone who picks
powerlifters and bodybuilders— if up a basketball and shoots a round of hoops with
only for class
BY DEFINITION, ANYONE CAN LIFT WEIGHTS, BUT IT IS NOT

UNTIL YOU STEP ONSTAGE THAT YOU ‘EARN’ THE RIGHT TO
USE THE WORD BODYBUILDER.
THE
EIGHT ROOM HOW I SEE IT!
a few friends can call himself a basketball player. However, not The credibility of being a bodybuilder comes from having
until you actually play for a team against a competing team that competed, because all competitors know what one has to endure
has a referee, a timer, 10 players (five on each team) and have a and sacrifice in order to comprehensively speak about body-
stat sheet that contains the statistics at the end of the game can a building, and to have a complete understanding of the various
player actually say, “I’m a basketball player” and be taken seri- stages a bodybuilder goes through. I believe competing adds
ously. Anyone can diet, anyone can lift weights and anyone can to the definition without further discussion, because it serves
change his appearance— but it is not until you step onstage to as a sounding board that the athlete speaks from experience of
be judged that you actually become baptized into the industry being compared, prepared and distinguished from the masses of
to be taken seriously, with credibility to be able to use the term wannabes and never-will-bes.
“bodybuilder” in conversation or otherwise. Twitter: @sugarshawnray
Dorian Yates dedication to training than the ca-

I suppose it all boils down to how sual runner just trying to keep fit. At
you define a bodybuilder. For me, the pinnacle, you have professional
anyone who lifts weights specifically marathon runners and those who
with the goal of changing his or her compete in the Olympic Games.
appearance by means of gaining As with running, so it is with
muscle and losing fat can be called bodybuilding also. You can have a
a bodybuilder. This distinguishes guy who goes to the gym and lifts
them from the millions of others who weights to look better, but doesn’t
go to the gym with only a vague goal worry too much if he misses a work-
of “getting fit” or just to say that they out or a meal, or doesn’t put much
work out. thought into his workouts and nutri-
Competitive bodybuilding is the tion. All he really wants is to be more
extreme pinnacle of bodybuilders, muscular than most guys, to look
and underneath them are the rest of like a man who clearly works out.
those who pursue the activity to per- Then, you will have varying degrees
haps lesser degrees of commitment of attention to detail and dedication
and dedication. Competing is a increasing above that level. Those
critical distinction. Shawn’s analogy who choose to compete are a breed
to basketball players was accurate, apart from the rest because they
though I would argue that you don’t take what they do that much more
have to compete to consider your- seriously. For the rare few who as-
self a bodybuilder. A competitive pire to be the best in the world
bodybuilder would be the highest as I did years ago, ultimate
level, with many levels below. dedication is required. When
Look at running. Anyone who runs you have the goal of being
on a regular basis can legitimately judged the best physique
say they run, and they are a run- in your nation, or even the
ner. They might just get up every world, bodybuilding must
"
morning and jog a couple of times be what you eat, sleep and
around their block before break- breathe. Nothing less than
fast. But you can’t say they’re not a 100 percent effort will suf-
"
THOSE WHO CHOOSE TO COMPETE ARE A
BREED APART FROM THE REST BECAUSE THEY
TAKE WHAT THEY DO THAT MUCH MORE SERI-
runner. Then you have people who fice. But again, all of us
take it a bit more seriously. They who go to the gym ev-
have a set regimen they follow, and ery day to improve our bodies
they probably work on things like with weights are technically
improving their running technique bodybuilders. Taking it to the
and speed. Maybe they even enter extreme and competing simply
a 5K or a 10K once or twice a year sets you apart from the many
for fun or to challenge themselves. others who will never choose to
Above them, you could have runners make that commitment and the
who are more competitive and run sacrifices that come with it.
marathons. That certainly takes a
good deal more time investment and Facebook: Dorian Yates

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THE
EIGHT ROOM HOW I SEE IT!
KEVIN LEVRONE who wears his favorite NFL player’s jersey

The term “bodybuilder” is sacred to and tosses a football around the park with
me, because of the passion I’ve had for his buddies is a football player.
the sport since I was a very young man. I realize that I might be offending
Too many people use the word far too some of you out there who like to think
loosely. Watch or read the news and you’ll of yourselves as bodybuild-
see it thrown around at times to describe ers when I say you need
people who commit crimes, because the to compete to earn
word has a certain connotation to it that that title. I stand by
gets your attention. But nine out of 10 what I am saying.
times if I see an image of the person, right And furthermore,
away I know they are just someone who I challenge you
lifts weights. to compete in
As far as I’m concerned, the term a contest so
“bodybuilder” should be specifically you can truly
reserved for those who have competed. understand
They are the physique artists who train why I feel
as if their lives depended on it to build the way
extreme muscle mass, and endure rigor- I do and
ous diets to strip away every last ounce why I make
of fat before getting up onstage in front this dif-
of judges and an audience to put it all on ferentiation.
the line against others who share their Once you go
passion and dedication. Going through a through a con-
contest diet, spending hours practicing test diet, hone
and perfecting your mandatory poses your musculature
and a posing routine are all things that into ripped perfec-
only a bodybuilder does. There are guys tion and flex onstage
who train hard and get big, but they never under the bright
get in any kind of shape, and stay in a lights, you will real-
permanent bulking mode. They’re really ize the world of difference
" "
only scratching the surface of what it between doing that and merely
means to be a bodybuilder. training. I guarantee that at that point,
THE TERM ‘BODYBUILDER’ IS SACRED TO ME, BECAUSE

OF THE PASSION I’VE HAD FOR THE SPORT SINCE I
WAS A VERY YOUNG MAN. TOO MANY PEOPLE USE THE
WORD FAR TOO LOOSELY.
you will “get it.” And whether that
Shawn and Dorian made compari- turns out to be the only bodybuild-
sons to basketball players and runners. ing competition of your life or if
I’m going to go a step further with mine. you decide to keep pursuing it
Let’s say a guy shaves his head, wears a and attempt to reach the high-
military uniform and walks around with est level you can, you will be a
an M-16. Is he a soldier? He looks like bodybuilder forever from that
one, but he isn’t. Did he go through boot day forward. At least that’s how
camp? Is he a member of the United I see it.
States armed forces? Has he ever been in
a combat situation against hostile forces Twitter: @LevroneKevin
at war with his nation? No, no and no. So Instagram: KEVINLEVRONE
he’s not a soldier any more than a guy www.levronereport.com

THE
EIGHT ROOM
WITH BOB CICHERILLO
Chat WHERE'S
BOB?
MARCH 7TH
_______
ARNOLD CLASSIC,
chance for those winning to COLUMBUS
ifbb secure the early bird spe-

cial of not having to qualify
again, which in turn gave
MARCH 14TH
ARNOLD CLASSIC,
AUSTRALIA
the athlete a chance to train MARCH 21ST
all year long for the big NPC GLADIATOR
dance. Then, in the blink CHAMPIONSHIPS,
of an eye, all of a sudden BALTIMORE
shows started popping up
MARCH 28TH
in November and Decem-
PHIL HEATH CLASSIC,
The 2014 bodybuilding season will go down as one of the biggest and ber. Six months of downtime
HOUSTON
best ever, not just in athlete numbers, but in the financial department as well. has downsized to just two.
Not only have there been more shows added to the Pro league schedule, While IFBB Pro body-
__ __
but obviously the opportunities to qualify for the holy grail of the sport, the building has always enjoyed a hearty schedule
OLYMPIA, have never been better. here in the states, it’s overseas where the biggest
There was a time when the Olympia signified the end of the competition expansion has taken place. The Arnold has certainly
season, followed by a lengthy off-season until the Arnold in March began the expanded the brand to Brazil, Australia, Spain—
new year’s schedule. Those days have gone the way of the 8-track tape player, with China, South Africa to soon follow. Add to that
Houndstooth coats and pet rocks. Almost six months of rest followed a six- successful shows in Prague, Russia, Dubai (UAE),
month blitz of qualifiers. Korea, Mexico and Canada (which is slated for three
At first, a few shows were added to the post-Olympia month, which gave a new shows in 2015).
of
BOBservations the 2014/15 year:
• There have been great strides in our pothetically, someone can qualify for a na- bodybuilding with board shorts. The reason
newer divisions (Men’s Physique, Women’s tional show, NOT win their class at a national Men’s Physique is so successful, is that it’s
Physique and 212). Prize money has grown, show, and STILL call himself or herself a NOT bodybuilding. Speaking of which, to
slower than I would like, but grown none pro. Seems a bit strange to me. My solution: those who keep asking if the guys should
the less. More importantly, the quality has SIMPLE— go back to having to at least win be wearing shorts more revealing— I dis-
increased tremendously. Men’s Physique your class at a pro qualifier, then just make agree. This isn’t a bodybuilding class.
has probably raised the bar higher than any another pro qualifying show.
other in terms of development. Especially • Pro Figure is getting dangerously close to
noted is that two-time champ Mark Anthony • The teens are our next generation of NPC/ being Women’s Physique. Figure (of all the
Wingson failed to make the top five at this IFBB athletes, so why do we not have a Teen women’s divisions) needs to be the stan-
year’s Olympia— not a knock on Mark, just USA title or a Teen Olympia title? We need dard at which the others are measured. If
a sign of the level that increased over the to be giving the young kids as much incen- the Figure physiques get bigger and more
last few years. tive as possible to carry the torch for the muscular, so will Bikini and so will Women’s
next 20 years. Physique— bad move.
• While the old guard is still holding their
own, I would like to see some of the new • Judges need to be VERY careful going • You can’t have won shows in the IFBB, then
young guns start to make their presence into 2015 that Women’s Physique remains cry politics when you didn’t.
known a little quicker. There is some great Women’s Physique, and not lightweight fe-
talent out there, but it doesn’t do much good male bodybuilding. While I agree the ladies • Promoters: The first time you have a show
when the fans never see them onstage. need to have a little muscle, there’s a fine going six to seven hours at the finals— that
line between keeping it as it was intended, should be the last time! I realize adding
• I’m still not in favor of pro cards being and making the same mistake twice. another day is adding overhead, but come
given to second place finishers. You should on. If you have that much going on, you
have to win SOMETHING in order to be • Judges need to be equally careful that certainly are making enough to justify a
deemed worthy of an IFBB pro card. Hy- Men’s Physique remains as such, and not second day. ■
Bob Cicherillo is the IFBB Athlete Representative and one of bodybuilding’s best-known personalities. He is an IFBB pro who placed first and Overall as a Super Heavy-
weight in the USA Championships and first in the Masters Pro World. Bob is host of over 20 bodybuilding shows throughout the season, including the Mr. Olympia.

TRUE BRIT THE BODYBUILDING HISTORIAN
WITH PETE
PETER
ER M
McGOUGH
cGOUGH
The 1995 Arnold Classic

W ith this year’s Arnold Classic taking place this coming
March 7, this reflective old codger feels it apt to maybe look
back 20 years to the 1995 event.
So there stood Mike Francois on March 4, 1995, at the conclusion
of that year’s Arnold Classic, clutching a $100,000 check, and being
interviewed by the contest’s namesake Arnold Schwarzenegger for
NBC Sports. Mike had just won the second most prestigious contest
on the bodybuilding calendar, in the process beating Flex Wheeler,
who many tipped as the Mr. Olympia heir apparent. It was his third
pro contest and his third win and to cap it all Mike was in front of
his hometown, Columbus, Ohio, crowd and it was his 30th birthday.
Surely it couldn’t get any better than this. In fact, sadly it couldn’t,
and in less than three years the meteoric bodybuilding career of
Mike Francois would be over.
FROM MASS TO MASS deadlift/bench press session. Against

Originally ffrom Iowa, Mike Francois that background I christened him The
had only taken up working out in late Wholly Most.
1989 at a time w when the training upper- Entering the pro ranks in 1994, the
min was that of preparing
most in his mind rookie won his first two contests: The
priestho
for the priesthood, and to that end he Chicago Pro and the Night of Champions
was ensconced in a Columbus seminary in New York. After the Big Apple victory,
be
focusing on becoming a Roman Catholic the scuttlebutt was that here was a guy
priest. Shortly afterward, after three years heading for the top six in the Olympia.
seminary he met Shannan, who
at the seminary, But Mike decided otherwise, figuring he
m
he eventually married in 1991, and thus had to improve more in order to fulfill
"
dropped plans of being preacher to just such lofty predictions.
being satisfied with preacher curls. The only strikes against him at that
Entering his first local show in 1990, time were that he had a longish torso and
clim
he rapidly climbed the ladder, and duly shortish legs, and that his back needed
ASK EVERYONE WHO heavy
won the heavyweight and overall titles at more flare and thickness. The 235-pound
EVER MET MIKE

Natio
the 1993 Nationals (check out the lineup: hard-as-nails package he brought to the
Newm
Dennis Newman, 2nd; Edgar Fletcher, 3rd; 1995 Arnold Classic stage verified that
FRANCOISE AND THEY’LL

Don Long, 4th; DDean Caputo, 5th; Toney his decision to bypass the ‘94 Olympia
Freeman, 6th). I well remember asking was a wise one. His back had improved—
GIVE YOU SAME ‘WHAT him backstage after that victory whether
a
he would be available for a photo shoot
it was much thicker and wider, which
somehow made his 5’8” structure not the
A GREAT GUY AND ROLE rep
th next morning, Sunday.
at 10:00 a.m. the
Politely he replied, “No, that won’t be
liability it had previously been. Cut to the
chase: he scored a straight firsts victory
MODEL HE IS’ REPLY. possible. I hav

have to attend to Mass.” And
didn mean partaking of a
by that he didn’t
against a seemingly surefire future Mr.
Olympia Flex Wheeler. His mindset of lift

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TRUE BRIT THE BODYBUILDING HISTORIAN
have made the Olympia a one-horse went on an intensive course of medica-

race, or more succinctly a one-hoarse tion and thought he was managing the
race. Like Yates, Francois preferred to disease OK. His doctors gave him the
let his physique do the majority of the green light to enter the 1998 Arnold be-
talking, although this humble scribe did ing staged in March.
elicit the following quotes from the Co- Then all hell broke loose. Ravaged
lumbus native minutes after his victory: by agonizing symptoms, he was rushed
“Competing in my own hometown to hospital a week before the contest,
was more an inspiration and a pressure.” and within a few days his colon had
“Going into the show, I didn’t been removed. Over several weeks, he
spend any time worrying whether Flex ran into problem after problem, includ-
Wheeler will be in shape and not. All I ing blood clotting, organ failure and
can worry about was, is Mike in shape?” pneumonia. He was put into an induced
“As far as the improvements I made, I coma and unbeknownst to him was
was pleased but not satisfied.” given the last rites twice by a priest as
“I didn’t chase Flex in the posedown, his doctor’s felt he could well slip away.
because I was where I wanted to be: in By the time his horrendous ordeal
the center, right in front of the judges.” was over a few weeks later, he had
“I probably don’t look as happy as dropped to 170 pounds— 65 pounds
I am inside. That’s the type of person I down from his contest weight— but he
am.” prevailed through all his tribulations.
“The Olympia? First I have to do next He reflects, “By the grace of God and
week’s San Jose show [which he won] many prayers and great doctors I made
before I can give any thought to the it through.” But at age 32, his bodybuild-
Olympia.” ing career was over.
During his interview with Arnold
and my more modest interaction, Mike CATCHING UP
looked about as excited as Elton John at Today Mike lifts “for fitness and lean-
a Playboy photo shoot. Yates would have ness” and follows a healthy normal diet.
been proud of him. He, Shannan and their two boys, still live
in Westerville (a suburb of Columbus),
INTO THE NIGHTMARE Ohio, from where he runs Francois Fit-
Six months later, Mike Francois ness Consultants, which specializes in
finished seventh at the 1997 Olympia, the design of customized programs for
openly admitting that he had screwed people of all fitness levels, including
heavy and lift intensely, and his rock-hard up his prep and that he would never professional athletes, bodybuilders,
condition augmented by a huge back, make the same mistake again. At the executives, physicians, retirees and
quickly prompted comparisons to the then 1996 Olympia he was 10th and a year housewives. He also promotes the an-
three-time Olympia champ Dorian Yates. later slipped to 11th. nual Mike Francois Classic, which this
In seeing Mike battle for that 11th year takes place on May 9.
MIKE AND DORIAN place, only a few knew the trauma he Mike celebrates his 50th birthday this
To be sure, both Yates and Francois be- had endured to get onstage. In late ’96, coming March 4— 20 years to the day
lieved in coming in big, hard and ready for he had experienced certain symptoms since he was crowned Arnold Classic
war, and in the ongoing aesthetics debate that were eventually determined to be champion in his own hometown. Of his
raging throughout the sport, neither would caused by ulcerative colitis. This condi- competitive career he says, “I would’ve
be mistaken for a re-creation of Michel- tion is an inflammatory bowel disease liked to have gone further, but I did have
angelo’s “David.” When you looked at the that causes long-lasting inflammation my time in bodybuilding: I enjoyed it
physiques of Mike Francois and Dorian and ulcers in the digestive tract. It can- and the victories.” Ask everyone who
Yates, you saw reps. not be cured, but medication can greatly ever met Mike Francoise and they’ll
Even their demeanors were similar. reduce symptoms and bring about long- give you same “What a great guy and
Both preferred to live quietly in their own term remission. It reduces the body’s role model he is” reply.
hometowns, keeping away from the often ability to absorb protein, fat, carbohy- Thanks for the bodybuilding memo-
frenetic Venice lifestyle. Yates may have drates, as well as water, vitamins and ries, Mike; what a shame you weren’t
won three Sandows, but if bodybuilding minerals, which is a disastrous scenario allowed to leave a few more.
contests were decided on loquaciousness, for a competing bodybuilder.
he would still be struggling to make the Three weeks prior to the 1997 Olym- For more information on Mike’s
posedown at the Mr. South West Birming- pia, he was hospitalized, but managed company and the Mike Francois Clas-
ham, while Shawn Ray, of course, would to still compete. After the Olympia, he sic, visit mikefrancois.com ■

THE
EIGHT ROOM
fEATURING DAN SOLOMON
CONSISTENCY. It’s the name of ple at MuscleMag were forced to file As the Senior Features Editor here at MD, I’ve had the opportunity to moni-
the game in the world of bodybuild- for bankruptcy. Other popular body- tor the pulse of an industry, its media and the fans who support it. I’ve watched
ing. Unfortunately, the same can’t be building magazines have decided, closely as Steve Blechman, MD’s Publisher since 2001, has navigated through
said about the ever-changing and reluctantly, to reduce themselves a sea of change in order to ensure that bodybuilding enthusiasts receive a new,
wildly complex business of print to just 10 issues annually while content-rich magazine no less than 12 times a year. As you turn the pages of MD,
media. A visit to your local news- others distribute their magazines you’ll observe a rare combination of science and opinion, the latter having become
stand reveals an undeniable truth. bimonthly or quarterly. These thrifty virtually non-existent among other magazines.
The magazine business is changing. decisions allow publishers to reduce Since my arrival to the bodybuilding biz 15 years ago, I’ve noticed that there
The realities of our new instant- printing costs, streamlining overall are two classes of leadership— those who “find a way” and those who “find ex-
gratification culture have forced production burdens. Unfortunately, cuses.” While other magazines spend their days cutting staff, MD remains under
publishers and editors to reevaluate while certain publishers engage in the direction of Steve Blechman and a team of editors who continue to prioritize
their strategies in an effort to deliver these survival tactics, the reader people and purpose over profit.
“printed” value in a digital world. pays the price, forced to wait two full Perhaps more importantly, the magazine you’re holding is owned and oper-
The slope can be a slippery one. In months, sometimes longer, between ated by those who care deeply about the bodybuilding culture. While large
the summer of 2013, the good peo- issues. corporate entities have infiltrated the entire industry, MD is among the few run by
those with the credentials to assess a physique, those who actually knew Arnold
BEFORE he was a Terminator, and those who prefer to protect the sport … rather
than exploit it (yes, there’s a difference).
The bodybuilding world is thriving and the global appetite for information is
at an all-time high. We all enjoy the Internet, but we’ve learned that the serious
bodybuilder craves information delivered with a higher level of accountability, the
kind of content found on these pages.
TWELVE. It’s more than just a number. It’s a promise … a commitment MD
has made to the sport and to those who follow it. Twelve issues of Muscular
Development each year, a reality that we once took for granted, the kind of consis-
"
tency that builds championship physiques. You’ve come to expect it; you’ve grown
to count on it. MD remains right by your side, every month of the year. All 12
of them. ■
D THEIR
WHILE OTHER MAGAZINESRESPMEN NS UNDER
DAYS CUTTING STAFF, MD BLECAI
"
DI RECTIO N OF STEVE HM AN AND A
TH E NTINUE TO PRI-
TEAM OF EDITORS WHO COOS OVER PROFIT.
ORITIZE PEOPLE AND PURP E
Dan Solomon is the Senior Features Editor at Muscular Development. For nearly 15 years, Dan has conducted many of the most prominent bodybuilding interviews of
all time, including memorable visits with Arnold Schwarzenegger, Joe Weider and other icons of the sport. Creator of the popular “PBW Radio” program, Dan has served as
moderator of the Olympia Press Conference and lead commentator at many of the world’s biggest bodybuilding events. Follow Dan on Twitter @DanSolomon100 and tune
in to PBW at store.musculardevelopment.com/pbw.

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THE
EIGHT ROOM BY BEV FRANCIS
AND STEVE WEINBERGER
BODYBUILDING MECCA
__
___ for a UPCOMING
CONTEST
SCHEDULE
The East Coast Mecca was honored to host to the second annual 2015
Train with a Pro Raffle for Shriners Hospitals for Children. Organized April 4, 2015: NPC New York
by Karen Morel (wife to Juan “Diesel” Morel), this very special day Metropolitian Championships
packed the gym for a day of hard training, big smiles and a great
g (New York, NY) ENTRY FORMS
cause. NOW AVAILABLE
Twenty-four IFBB pros from all divisions each April 25, 2015: NPC NY Capitol
donated a one-hour training session to 24 very excited Championships (Albany, NY)
raffle winners. These winners and hundreds more en- ENTRY FORMS NOW AVAILABLE
tered the raffle at the NPC Eastern USA back in Novem- May 10, 2015: IFBB New York Pro
ber. Along with the training session, everyone got a Championships (Teaneck, NJ)
bag packed with special gifts from GAT, 1 UP Nutrition, TICKETS ON SALE NOW
Prime Nutrition, Lift Gear Straps and P28.
It was an exciting day for everyone
May 23 2015: NPC JAY CUTLER
CLASSIC (Boston, MA)
involved and most importantly, 100 percent ENTRY FORMS NOW AVAILABLE
of the proceeds were donated to the Shriners
Hospitals for Children. This amazing event will
july 3-4, 2015: NPC Universe
Championships (pro-qualifer)
be back in 2015 and we’re honored to be host. (Teaneck, NJ) ENTRY AVAILABLE
EARLY 2015
NPC NORTHEAST CONTEST UPDATE: The 2015 NPC Steve Stone
CHANGE FOR THE BETTER Metropolitan Championships
The IFBB New York Pro has a new home (April 4) is also moving to Te-
in 2015: The Teaneck Marriott at Glenpointe in aneck and Kai Greene will be
Teaneck, NJ. Yes, you read that correctly— the in the house for a special guest
New York Pro is in New Jersey. But so are the New posing appearance. Then on
York Jets and Giants, and we’ve got a similar June 6 we go back to Manhattan
reason— space. for the 2015 NPC Bev Francis
Year after year, the NPC and IFBB contests in Atlantic States Championships
New York City have grown (thank you) over the to be held in Mason Hall.
last couple of years, and that’s meant a lot of
compromises. Competitors have less space
to get ready, the sponsors that make the show
possible get less space for booths, and the awe-
some New York fans stand on a long line only
to find that tickets are sold out. Then there are
the costs of just being in the Big Apple, such as
parking and super-expensive hotels.
2015 is the year this all changes. We spent
weeks searching all over Manhattan, Brooklyn,
Queens, the Bronx and Westchester with little date in May (Sunday, May 10). Here are some of the
success. Finding a theater with available dates, highlights of this new venue:
enough seats and enough space backstage for • More seats to see the best IFBB pros in the Keep up with all of the news
hundreds of competitors is mission impossible world at the East Coast Mecca and
the NPC NORTHEAST by
in New York. Then it occurred to us that the ideal • Discounted hotel rooms at $149/night using following us on Facebook
space is one we know well— the Teaneck Marriott code “NEWYORKPRO” (CALL 1-800-228-9290) (facebook.com/bevsgym)
has hosted the NPC Universe for the last three • Plenty of backstage space for competitors and check out www.
years and it’s been the perfect fit (last year the • Huge area for sponsors and vendors bevfrancis.com for the
complete contest schedule,
Universe had more than 700 competitors). So we • Free parking entry forms and ticket sales!
made the move and secured the only available • Manhattan is just 5 minutes away!

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GLOBAL
THE
EIGHT ROOM
ADINA's BBYY AADINA
DINA ZZANOLLI
ANOLLI
WORLD BODYBUILDING UPDATE

With the 2015 bodybuilding season about to kick off, we
can’t move on without mentioning the last show of 2014…
Ronny Rockel Takes the Win in Santa Barbara

When I first learned that Lou Ferrigno was going to promote a bodybuilding show, I got
excited. It’s always nice to see that the sport of bodybuilding is still thriving and growing. The
excitement quickly faded when I learned I would need to travel on Thanksgiving Day to cover
this new show.
It wasn’t the traveling on a holiday I minded— that’s just part of the job, after all. It was
more an assumption on my part that the lineup would be sub-par due to the date chosen. But,
I wasn’t really looking at the global picture. I let myself forget that one country’s Thanksgiv-
ing is another country’s Thursday. I still got my Thanksgiving dinner, thanks to Shawn Ray. MD
photographer Dan Ray joined us as well at the host hotel. We had our turkey and dressing, and
we even ran into Lou himself that evening. How often can you say you spent a holiday with the
Hulk? And OK, we didn’t spend it together, but we stopped for a chat. That counts, right?
The last IFBB pro show of 2014 to showcase Pro Men’s Open BHodybuilding ended up be-
ing quite the melting pot of athletes. Eight out of 19 athletes traveled from other countries to
compete in Santa Barbara at the inaugural Ferrigno Legacy, and it wasn’t just any eight guys.
These were athletes we’ve seen take top placings in stacked lineups across the globe.
The top five was comprised of two Americans and three competitors from overseas. Ronny
Rockel took the win. After second place finishes in Russia and China,
he was the clear favorite going in, and he did not disappoint. He was
GLOBAL GIRL
too complete for second-place Brad Rowe to handle. Nothing but OF THE MONTH
time will help Rowe to battle Rockel. While too young to possess the
muscle maturity of Rockel, he has clearly established himself as one
to watch in 2015. He left the day after the show to get married, so
Anna Starodubtseva
congrats are in order! IFBB Bikini Pro Anna Starodubtseva
Robert Piotrkowicz could have placed higher, had it not been for certainly ended the year on a high note
some gut control issues. South Africa’s Marius Dohne continues to when she nabbed second place in Russia
show up in shape despite the health issues of the past. Omar Deckard at the last Pro Bikini show of the year. If
was the other American to nab a top five finish— a very respectable you factor in that reigning Bikini Olympia
placing for Omar. Here’s a look at all of the results from Santa Barbara: champion, Ashley Kaltwasser, was in the
competition, and this was Anna’s highest
1) Ronny Rockel — Germany 9) Michael Ely — USA
2) Brad Rowe — USA 10) Rafael Jaramillo — USA
placing as a pro, you’ve got to consider
3) Robert Piotrkowicz — Poland 11) Will Harris — USA this a big moment for Starodubtseva. As
4) Marius Dohne — South Africa 12) Jerome Ferguson — USA a former winner of the Arnold Amateur
5) Omar Deckard — USA 13) Vladimir Sizov — USA Bikini competition, you can’t count Anna
6) Stefan Havlik — Slovakia 14) Pedro Barron — USA
7) Constantinos Demetriou — 15) Lionel Brown — USA
out of any competition. She is certainly
Australia 16) Jeno Kiss — Hungary capable of conquering a tough lineup.
8) Dalibor Havek — Czech 16) Ryan Pateracki — USA She’ll be one to watch this year!
Republic 16) Varingh Singh Ghuman — India
Where are we headed first this year? Australia, Germany and Canada— all before this next issue comes out! We’ve got our traveling
shoes on and our bags packed! We’re looking to meet more locals and share the experiences and sites at the MD website. If you see
Team MD is coming your way, let us know. Maybe we’ll stop by your gym! You can reach me at: adina@musculardevelopment.

THE
EIGHT ROOM
BY AD
ADINA
DINA ZANOLLI
ZANOLL
Contest season is quickly approaching, and we are getting ready for it at the MD website. We’ve got many new things in the
works, so you’ll need to check every day to stay up-to-date. Here’s a look at what going on at www.musculardevelopment.com now.
PJ BRAUN
For the first time in years, PJ Braun, the
president of Blackstone Labs and Prime
Nutrition, has released a training video.
In the video, PJ trains shoulders and
offers some tips and techniques you can
use in your next visit to the gym. Be sure
to watch the video and let CEO Aaron
Singerman know you’d like to see more!
TEAM MD GOES
ABROAD...AGAIN!
We had a short break, but it’s over!
We’re already on the move, with plans
to go to Australia, Germany and Brazil in
the not-so-distant future to cover shows.
We’d like to change things up this year
and cover more local gyms when we go
to other countries. Of course, we’re not
RAIS
SIN
NG COM
MPTON
N going to know where all the hot spots
are— unless you tell us. Let us know
It’s no secret that the Arnold is one of the big- what gyms you’d like to see a virtual
gest events of the bodybuilding year. With that in tour of, so we can pay it a visit.
mind, we’ve started a new series this year called
Raising Compton. We’ll be following Team MD’s
Justin Compton as he prepares for the Arnold.
Justin received an automatic qualification for the
ICON MEALS TOUR
I had the opportunity to visit the ICON Meals facility a few weeks ago with MD
Arnold by winning the 2014 Europa Show of Cham-
videographer Nick Del Toro. Todd Abrams graciously gave us a tour of his meal-
pions in Orlando. Although this win qualified him
prep facility, and even gave us some samples to take home and enjoy. If you’ve ever
for the 2014 Mr. Olympia, he sat out to focus solely
wondered how the meals get prepped and packed, you’ll want to check out the MD
on his inaugural visit to the Arnold Classic stage.
101 videos featuring ICON athlete Steve Kuclo.You’ll get some great tips from Steve,
You’ll be able to follow Justin as he works with
and a glimpse of the ICON Meals kitchen! Don’t blame us if it makes you hungry!
Hany all the way up to show day.
NEW PETER McGOUGH SERIES

No one knows more of the history of bodybuilding better than Team
MD’s Peter McGough. With that in mind, we’re embarking on a new jour-
ney with Peter. Look for more face-to-face interviews with Peter and ath-
letes, both young and old, this year. Peter has already had a sit-down chat
with brand-new pro Erik Ramirez, as well as longtime pro Branch Warren.
He’s even slated to do one with the one-and-only Arnold Schwarzenegger.
We’re excited about this ongoing new project and hope you are too!
I’ve been reading the emails you send, and look forward to reading more. I received the most messages in regard to starting a career
in bodybuilding. Don’t forget, half my crew came directly from the No Bull Forums. Send me an email at adina@musculardevelopment.com
to introduce yourself, and then head over to those forums. I have a crew full of people proof-positive that it’s worth your time!

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TRAINING CUTTING-EDGE RESEARCH By Steve Blechman
and Thomas Fahey, Ed.D.
Sprint Cycling Increases

Growth Hormone and IGF-1
GROWTH HORMONE AND IGF-1 ARE TWO IMPORTANT ANABOLIC HORMONES
THAT INCREASE MUSCLE MASS AND STRENGTH. Growth hormone promotes muscle
hypertrophy indirectly by increasing the production of IGF-1. Israeli researchers from
the Sackler School of Medicine in Tel Aviv found that growth hormone, IGF-1 and lactate
increased during a single 30-second maximal sprint on a stationary bike (i.e., Wingate
test). Growth hormone increased more and peaked earlier in women than men, but IGF-1
only increased significantly in men. This was an interesting study, but it has little practi-
cal application. (Journal Strength Conditioning Research, 28: 3411-3415, 2014)
BOSU BALLS Have

Variable Effects on
Core Muscle Activation
BOSU BALLS ARE EXTREMELY POPULAR IN CORE DE-
VELOPMENT CLASSES. They provide instability during
exercise, which may increase core muscle activation to
stabilize the spine. A study from University College in
Sogndal, Norway found that performing repetitions of
sit-ups with the Bosu ball placed in the small of the back
increased activation of the rectus abdominis by nearly 25
Recognizing Rhabdomyolysis
percent compared to standard sit-ups. Placing the Bosu FAILURE TRAINING IS POPULAR AMONG BODYBUILDERS AND CROSS
ball under the feet during sit-ups did not increase abdom- TRAINERS. IT CAN BUILD FITNESS QUICKLY, BUT IT INCREASES THE RISK
inal muscle activation compared to normal sit-ups. Bosu OF SEVERE MUSCLE INJURY THAT CAN BE DEBILITATING OR EVEN LIFE
balls placed under the low back can increase core muscle THREATENING. Overzealous athletes may develop rhabdomyolysis (rhabdo),
activation during high-rep sit-ups. (Journal of Strength which involves destruction of muscle tissue that results from the release of the
and Conditioning Research, 28: 3515-3522, 2014) muscle cell contents into the bloodstream. Toxic chemicals include myoglobin,
creat
creatine kinase, potassium, lactate dehydrogenase, uric acid, calcium, aspartate
trans
transaminase, alanine transaminase and phosphorus. Typically, rhabdo turns the
urine dark brown because of the presence of myoglobin. Symptoms might also
inclu
include fainting, cardiac arrhythmias, compartment syndromes (inflamed muscles
trapp
trapped by bone or soft tissue), muscle pain and weakness, nausea and vomiting.
The sseverity and risk of rhabdo increases with dehydration, eccentric exercise
(nega
(negatives or lengthening contractions), trauma and even medically prescribed
drug
drugs such as statins. The take-home message is to train intensely, but not too
inten
intensely. (Strength and Conditioning Journal, 36 (6): 56-61, 2014)
Compression Clothing
Speeds Recovery
I
INTENSE TRAINING CAUSES SMALL MUSCLE INJURIES AND INFLAM-
M
MATION THAT TRIGGERS FITNESS ADAPTATION BUT ALSO PROLONGS
R
RECOVERY. Following muscle injury, athletic trainers and physical therapists rec-
oommend the RICE principle. RICE is an acronym standing for rest, ice, compression
aand elevation. Japanese researchers showed that wearing compression garments
ffollowing weight training (three to five sets of 10 reps at 70 percent of max for nine
eexercises) accelerated recovery as measured by a bench press and the extension
sstrength test. Compression clothing promotes recovery from weight training. The
eeffects occur faster in upper body than lower body muscles. (Medicine & Science
iin Sports and Exercise, 46:2265-2270, 2014)
musculardevelopment.com
December
March 2015
2014
TRAINING CUTTING-EDGE RESEARCH
Evaluating the MOST PEOPLE DON’T SQUAT CORRECTLY.
In theory courses on strength and conditioning
Back Squat in college exercise science programs, about 90
percent of students perform the squat incorrectly
at the beginning of the semester. Most of these
students played sports in high school. A panel
of experts associated with the National Strength
and Conditioning Association developed an
assessment tool to help athletes learn proper
squatting techniques. The checklist includes as-
sessment of proper positions of the head, thorax,
trunk, hips, knees, tibial angle and feet. It also
assesses movement mechanics during descent
and ascent and squat depth. This is a valuable
tool that will help people learn to safely squat
correctly. Squatting is a vital exercise, but it can
cause great harm if done incorrectly. (Strength
and Conditioning Journal, 36 (6): 4-27, 2014)
Blood Flow Restriction During

Exercise Does Not Damage Muscles
MANY STUDIES, NOTABLY THOSE BY JAPANESE RESEARCHERS FROM THE UNIVERSITY
OF TOKYO, HAVE SHOWN THAT BLOOD FLOW RESTRICTION DURING WEIGHT TRAINING
(KAATSU TRAINING) INCREASES MUSCLE STRENGTH EVEN AT LOADS AS LOW AS 30 PER-
CENT OF ONE REPETITION MAXIMUM. A literature review by Jeremy Loenneke from the University
of Oklahoma and colleagues concluded that blood flow restriction training caused no prolonged
decreases in muscle function, prolonged swelling or increased blood markers of muscle damage or
inflammation. Muscle soreness was similar to non-occluded exercise. Blood flow restriction exercise
does not increase the incidence of muscle damage. (Scandinavian Journal Medicine Science Sports,
24: e415-e422, 2014)
High Rep Velocity

Improves Athletic
Performance Best
TRAINING AT “MAXIMUM INTENDED” TRAINING VELOCITY
IMPROVES STRENGTH, POWER AND ATHLETIC PERFOR-
MANCE BETTER THAN PERFORMING REPS SLOWLY AND
UNDER CONTROL— ACCORDING TO A STUDY BY SPANISH
RESEARCHERS. Experienced weight trainers performed a squat
training program at either maximum intended velocity or half
velocity. Both groups trained at 60 percent of one rep maximum.
The explosive training group showed much greater gains in
squat strength and vertical jump than the slow training group.
People trying to improve power for sports should train explosive-
ly. (International Journal Of Sports Medicine, 35: 916-924, 2014)
Muscle Activation Similar During

Squats and Sled Pushing
IF YOU CAN’T SQUAT, THEN YOU AIN’T STRONG! This is a core belief among most serious
strength athletes. However, sled training also provides a significant lower body load that is func-
tionally similar to movements in many sports. Meaghan Maddigan and colleagues from Memorial
University of Newfoundland in Canada found that muscle activation patterns were similar during
squats and sled pushing. The load on the gastrocnemius (calf) was greater during sled pushing,
but the load on the erector spinae was greater during squats. Both exercises are excellent for
building powerful lower body and core muscles. The study used electromyography (EMG) to esti-
mate muscle activation levels. (Journal of Strength and Conditioning Research, 28: 3346-3353, 2014)

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FAT LOSS CUTTING-EDGE RESEARCH By Steve Blechman
Gross Obesity Increases

the Risk of Premature Death
GROSS OBESITY IS DEFINED AS A BODY MASS INDEX (BMI) GREATER THAN 39 (KILOGRAMS
OF WEIGHT PER SQUARE METER OF HEIGHT). BMI is a measure of the proportion of weight to
height and is a simple way of predicting overweight and obesity. A study from the National Cancer
Institute found that gross obesity increased the risk of premature death from heart disease, cancer,
diabetes, chronic liver disease and respiratory disease. Surprisingly, gross obesity did not increase the
mortality risk for accidents, stroke or prostate cancer. The study was a pooled analysis of 20 studies
conducted in the United States, Sweden and Australia. Included in the study were nearly 10,000 people
with gross obesity and more than 300,000 normal-weight participants. Researchers examined data
collected between 1976 and 2009. (PLOS Medicine, 11(7): e1001673, 2014)
Gut Microbes Jet Lag Promotes Obesity

Linked to Obesity FLYING SUCKS! COMBINE CRAMPED SEATING, LONG LINES AT THE SECURITY
GATES, FLIGHT DELAYS, HIGH PRICES, LIMITED BAGGAGE ALLOWANCE AND
THE HUMAN GASTROINTESTINAL TRACT CON-
TAINS MORE THAN 100 TRILLION MICROBES. CABINS PACKED WITH DISEASE-RIDDEN PASSENGERS AND YOU HAVE THE
Imbalances in gut microbes have been linked to obesity, PERFECT STORM FOR A MISERABLE DAY. Christoph Thaiss and co-workers from
the metabolic syndrome, inflammation, immune system the Weizmann Institute of Science in Israel, in a study on mice, found that jet lag pro-
breakdown, bad breath, gum disease, coronary artery motes obesity by altering the microbes in the gut. Crossing time zones throws off the
disease, cancer, back pain, allergies and autism— ac- normal feeding patterns of the microbes that bias the metabolism toward fat storage.
cording to a literature review by Davide Festi and col- This study might explain why shift workers and frequent fliers have an increased risk
leagues from the University of Bologna in Italy. Obese of the metabolic syndrome— a group of symptoms that include high blood pressure,
and lean humans have different gut microbe popula- high blood fats, abdominal obesity, poor blood sugar regulation and inflammation.
tions, which might account for individual differences in (Cell 159: 514-529, 2014)
weight gain and low-grade inflammation. Bacteria-lad-
en foods called probiotics, containing bacteria such as
Lactobacilli acidophilus and Bifidobacteria may be the
next big health food craze because they stabilize the
microbe population in the gut. Exercise also alters the
gut microbes, which promotes weight loss. (World Jour-
nal Of Gastroenterology, 20: 16078-16094, 2014)
Low-Glycemic Index Foods

Rev Up Energy Levels
CONSUMING LOW-GLYCEMIC INDEX FOODS MAY HELP BOOST ENERGY LEVELS AND
MAINTAIN BODYWEIGHT. The glycemic index is a measure of how fast a food increases
blood sugar. Simple, refined carbs increase blood sugar quickly followed by rapid decreas-
es, which can have a “yo-yo” effect on energy levels— according to the Harvard Women’s
Health Watch. Consuming complex carbs results in a slower and more sustained increase
in blood sugar, which helps maintain energy levels. Examples of low-glycemic index
foods include 100 percent stone-ground whole wheat, oatmeal, oat bran, muesli, pasta,
converted rice, corn, beans, apples, oranges, melons and yams. High-glycemic index foods
include white bread, bagels, corn flakes, instant oatmeal, white rice, popcorn and saltine
crackers. High-glycemic index foods, however, are effective fuels during and immediately
after exercise because they provide sugar quickly to fuel exercise and replenish depleted
carbohydrates. (Harvard Women’s Health Letter, December 2014)
000 MD
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© 2014
FAT LOSS CUTTING-EDGE RESEARCH
Five Reasons
You Gain Weight
WEIGHT AND FAT ARE NATIONAL OBSESSIONS
BECAUSE MORE THAN TWO-THIRDS OF AMERICANS
ARE OVERWEIGHT OR OBESE. Most people have
misperceptions about weight gain. Common beliefs include
low metabolism, high digestion of food, damaged metabo-
lism due to chronic dieting, eating one or two large meals
per day instead of many small meals, and consuming too
many carbs. All of these are urban legends and are not
true. Claude Bouchard from the Pennington Biomedical
Research Center in Louisiana has identified five factors
linked to weight gain: 1) low muscle mass, which reduces
metabolic rate; 2) low fitness, which decreases the capac-
ity to expend calories through physical activity; 3) low testosterone, which is linked to the capacity
to build muscle; 4) insensitivity to the hormone leptin, which helps control appetite and metabolic
rate and 5) inability to directly burn dietary fat as fuel, which results in greater fat storage. No
single factor is responsible for weight gain. The complexity of body fat control helps explain why it
is so difficult to lose weight and keep it off. (New Scientist, November 15, 2014)
Best Way to Lose Weight: Diet,

Exercise or Diet + Exercise?
WANT TO LOSE 20 POUNDS? SHOULD YOU GO ON A STARVATION DIET, RUN 20 MILES A
WEEK OR REDUCE CALORIE INTAKE AND EXERCISE MODERATELY? Richard Washburn and
co-workers from the University of Kansas Medical Center in Kansas City performed a detailed
literature review of studies published between 1990 and 2013. Caloric restriction caused the greatest
weight loss. Dieting was more effective than aerobics plus a normal diet or diet plus exercise.
However, most studies included only about 30 minutes of exercise. In 2005, the U.S. Department of
Agriculture guidelines recommended one to one-and-a-half hours of aerobic exercise per day for peo-
ple wanting to lose weight or maintain lost weight. This was based on doubly labeled water studies
that precisely measured the minimum amount of exercise necessary to lose weight. Few people are
willing to do that much exercise. In the long run, people lost the most weight and maintained lost
weight best when they combined diet and exercise. (PLOS ONE 9(10): e109849, 2014)
High Protein Ketogenic

Intake Maintains Diets Suppress
Metabolic Rate Appetite
During Low- THE BRAIN USES MAINLY GLUCOSE
(SUGAR) FOR FUEL BUT IT CAN ALSO
Calorie Diets
Losing weight and maintaining lost weight is
USE KETONES AND LACTATE. During
low-calorie dieting, the body produces
difficult because metabolic rate (i.e., calorie ketones to supply fuels to the brain. The
burning) gradually slows, which makes it difficult liver produces ketones that come from fatty
to sustain a negative caloric balance. Researchers acids released during fat breakdown that
from Maastricht University in the Netherlands occurs due to low calorie intake. A literature
found that consuming a high-protein, low-calo- review by researchers from the University of
rie diet maintained metabolic rate better than a Sydney in Australia concluded that ketones
high-carbohydrate, low-protein and low-calorie produced during very low-calorie diets sup-
diet. During the early phases of the weight-loss press appetite slightly. Ketogenic diets (i.e.,
program, the high-protein diet prevented hunger low-calorie diets that result in ketone pro-
but this disappeared during the later phases of duction) decrease appetite and increase the
the 12-week experiment. Consuming high amounts feeling of fullness even during severe caloric
of protein during dieting and weight maintenance restriction. Normally, appetite increases
will help maintain metabolic rate and increase during low-calorie dieting. (Obesity Reviews,
the chances for successful weight loss. (Clinical published online November 17, 2014)
Nutrition, published a online November 8, 2014)

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DRUGS CUTTING-EDGE RESEARCH By Steve Blechman
FDA APPROVES
Powerful Painkiller
THE FOOD AND DRUG ADMINISTRATION (FDA) APPROVED A POWERFUL PAIN-
KILLER CALLED HYSINGLA. It is a long-acting pain reliever that’s taken once a day
and contains as much as 120 milligrams of hydrocodone. Critics charge that the FDA’s
action will worsen America’s prescription drug problem. Last year, more than 420,000
Americans visited emergency rooms because of painkiller overdoses, and 12 million
people use these drugs recreationally. The long-acting nature of this drug might
decrease the risk of accidental overdose. However, it contains so much hydrocodone
that it has a large potential for abuse. (New York Times, November 20, 2014)
Should Aging Men

Take Testosterone
Supplements?
PRESCRIPTIONS FOR TESTOSTERONE REPLACE-
MENT HAVE TRIPLED SINCE THE YEAR 2000.
Nearly four percent of U.S. men over 60 years take
testosterone. The safety and effectiveness of tes-
tosterone supplements have been controversial ever
since the development of testosterone drugs in the
1930s. Several recent studies found an increased risk
of heart attack in patients receiving testosterone, but
these studies have been severely criticized by most Steroids Give Athletes An
hormone specialists. A column in the New England
Journal of Medicine called Clinical Decisions presented Advantage Even When Use Stops
the case of a 61-year-old overweight man with slightly ATHLETES WHO TEST POSITIVE FOR STEROIDS TYPICALLY RECEIVE A TWO-
elevated blood fats, blood pressure and PSA (predictor YEAR SUSPENSION. An editorial in the Scandinavian Journal of Medicine and Science
of prostate problems) and decreased sex drive. One in Sport questioned whether this is enough. Anabolic steroids trigger long-term
physician recommended testosterone supplements to changes in muscle cell structure that persists after athletes stop taking them. During
boost sex drive and muscle mass. Another physician hypertrophy the muscle cells incorporate satellite cells into the cell cytoplasm (inner
recommended against supplements because of pos- cell space). A satellite cell is a nucleus surrounded by minimal cell content that lies
sible risks to the cardiovascular system and prostate. close to the membrane of a muscle fiber. Muscle growth factors cause the satellite
The benefits were not worth the risks. The risks and cells to combine with stressed or damaged muscle cells during training and assist in
benefits of testosterone therapy will probably be con- cell repair and muscle growth. Steroid use increases satellite cell formation more than
troversial for another 50 years. (New England Journal training alone, and they persist in the muscles even after cessation of the drugs. For-
of Medicine, 371: 2032-2034, 2014) mer steroid users have an advantage over non-users because they have more muscle
satellite cells, which will give them a higher potential to gain strength. (Scandinavian
Journal of Medicine & Science in Sport, 24: 869-870, 2014)
Implantable Pump
for Type 2 Diabetes
THE PRINCIPAL TREATMENT GOAL FOR TYPE 2 DIABETES IS TO CONTROL
BLOOD SUGAR. Many people with the disease take drugs like metformin and exenati-
de. Unfortunately, some drugs used to treat the disease require daily or weekly injec-
tions, which greatly decreases compliance in people with the disease. A Boston-based
company called Intarcia Therapeutics introduced an implantable pump called ITCA
650, which can hold a one-year supply of medication. Two large clinical studies found
that the pump greatly reduced hemoglobin A-1 C (HbA1c), which is a marker of blood
sugar regulation and diabetes control. The Food and Drug Administration may approve
the device as early as 2016. (Wall Street Journal, November 12, 2014)
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March 2015
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© 2014
DRUGS CUTTING-EDGE RESEARCH
Steroid User Bleeds Excessively
After Tonsillectomy
MEDICAL JOURNALS OFTEN PUBLISH ANTI-STEROID ARTICLES BASED ON LITTLE SCIEN-
TIFIC INFORMATION. The latest example was published in the British Medical Journal Case Re-
ports of a 30-year-old male bodybuilder who suffered excessive bleeding following a tonsillectomy
that required further surgical intervention. The bodybuilder used anabolic steroids and insulin. The
authors inferred that the incident was due to the illicit use of the drugs. Journals typically require
the most stringent evidence to support positive effects of testosterone, growth hormone and
anabolic steroids, but they accept articles showing negative side effects with little support. (British
Medical Journal Case Reports, published online November 14, 2014)
Anabolic Steroids
Linked to Liver and
Kidney Problems
ANABOLIC STEROID USE IS AN IMPORTANT REA-
SON FOR AN APPARENTLY INCREASED INCIDENCE
OF LIVER PROBLEMS, ACCORDING TO SPANISH
RESEARCHERS. Steroid use increases the risk of liver
cell injury and jaundice, a yellowing of the skin. Steroid
users with liver disease typically show elevated levels
of bilirubin and sometimes kidney damage. Oral ana-
bolic steroids cause more liver problems than injectable
drugs. Anabolic steroid users should be tested regularly
for liver enzymes to detect possible liver problems.
(Aliment Pharmacological Therapy, 41: 116-125, 2015)
IT IS DIFFICULT TO WATCH TELEVISION THESE

Testosterone DAYS WITHOUT HEARING ADVERTISEMENTS
FOR PRODUCTS THAT TREAT “LOW T” (LOW
Deficiency in TESTOSTERONE) IN AGING MEN. Young men can
have problems with low T, too. A study from Baylor
Young Adult Men University in Texas led by Larry Lipshultz found that
young men less than age 40 experience symptoms
of low testosterone at blood levels below 400 nanograms per one hundred milliliters of blood.
Symptoms include sadness and decreases in energy, strength, endurance, work performance and
the ability to play sports. Lack of energy is the best predictor of low testosterone in young adult men.
(BJU International, published online October 17, 2014)
ACETAMINOPHEN Increases Power

Output at the Same Perception of Effort
MOST BODYBUILDERS TAKE GREAT PRIDE IN
THEIR PAIN TOLERANCE. They buy into the many
sayings about pain and success such as no pain no
gain; the pain of discipline is far less than the pain
of regret; pain is simply weakness leaving the body;
and pain is only temporary, but victory is forever. The
over-the-counter drug acetaminophen (Tylenol) may
help athletes deal with the pain of exercise. British
researchers found that the drug increased power
output during later repetitions in a cycling interval
training workout. The drug diminished the pain that
accompanies high-intensity exercise and allowed the
athletes to train harder. (European Journal of Applied
Physiology, 114: 41-48, 2014)

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© 2014
HEALTH CUTTING-EDGE RESEARCH By Steve Blechman
Sleeping Around Reduces

the Risk of Prostate Cancer
PROSTATE CANCER IS THE SECOND MOST COMMON CANCER-RELATED CAUSE
OF DEATH IN MEN. Sexual experience influences the risk of the disease— according
to a study by Marie-Élise Parent and co-workers from the University of Montreal.
Men who had sex with more than 20 women reduced their risk of prostate cancer
by 28 percent. Conversely, men who had more than 20 male partners doubled their
risk of the disease. Frequent ejaculation seems to protect the prostate from cancer.
Receptive anal sex, on the other hand, might injure the prostate and increase cancer
risk. Their results were based on a study of 1,590 men with prostate cancer and 1,618
age-matched control. (Cancer Epidemiology, published online October 8, 2014)
Exercise Reduces
Heart Attack Risk
in People with High
Blood Pressure
HYPERTENSION OR HIGH BLOOD PRESSURE IS ONE
OF THE THREE LEADING RISK FACTORS OF CARDIO-
VASCULAR DISEASE. It is sometimes called the silent
killer because either people don’t know they have it or they
have no obvious symptoms. Hypertension increases the
risk of heart attack, stroke, kidney disease and erectile
dysfunction. Regular exercise is critical for people with
high blood pressure— according to a literature review by
Australian scientists. Regular exercise reduces blood pres-
sure. People with high blood pressure should do at least
30 minutes of moderate intensity exercise per day and do
strength training exercises two to three days per week. We
do not know the long-term effects of high-intensity interval
training on blood pressure control. (American Journal Hy-
pertension, published online October 10, 2014)
Overeating Reduces Fertility
FERTILITY RATES HAVE BEEN DROPPING IN WESTERN COUNTRIES SINCE
THE 1960S. This coincided with the escalation of the obesity epidemic. In the
United States, 66 percent of people are obese or overweight. A review of literature
by Portuguese researchers concluded that overeating is linked to decreased sperm
production, impaired testosterone control, inefficient energy supply to testicular
cells and sperm cell defects. Overeating also disrupts the metabolism of the
mitochondria, the energy centers of the cell, which leads to overproduction of free
radicals and cell destruction. Overeating and obesity impair human reproduction.
(Obesity Reviews, 15: 996-1007, 2014)
Excessive Endurance Exercise

Can Damage the Heart
MARATHONS, ULTRA MARATHONS AND TRIATHLONS ARE EXTREMELY
POPULAR. Many people like the challenge of hard-core endurance sports. Is this
healthy? Regular, moderate-intensity exercise is critical for health and longevity.
The American College of Sports Medicine recommends that people exercise at a
moderate intensity a minimum of 150 minutes a week. A review of literature by Ja-
mie Seidl and Chad Asplund concluded that excessive exercise might be unhealthy.
They cited several clinical case studies that suggested that long-term participation
in endurance events causes heart abnormalities and may lead to sudden death.
Veteran marathon runners showed an increased incidence of coronary artery dis-
ease and increased heart size compared to non-runners. Long-time runners were
five times more likely to suffer from heart rhythm disturbances. They concluded
that while regular exercise is critical for health, you can get too much of a good
thing. (Current Sports Medicine Reports, 13: 361-364, 2014)
70 MD musculardevelopment.com
December
March 2015
2014
HEALTH CUTTING-EDGE RESEARCH
Wine and Exercise
Reduce the Risk of
Heart Attack
SCIENTISTS HAVE LONG SUSPECTED THAT RED WINE
IS PROTECTIVE AGAINST HEART DISEASE. About 50
years ago, scientists identified the concept of the French
paradox. The French have the lowest heart disease rate
in the world yet eat famously rich diets. The French drink
a lot of red wine, which is thought to protect the heart.
Researchers from the Czech Republic, in a study on
146 healthy adults, found that both red and white wine
reduced the risk of heart disease but only when accom-
panied by exercise. Drinking wine and exercise reduced
blood cholesterol and increased heart-healthy HDL
cholesterol. (Paper presented at the European Society of
Cardiology Annual Congress, August 31, 2014)
Phthalates In Urine Linked

to Low Testosterone Levels
PHTHALATES ARE CHEMICALS USED TO MAKE PLASTICS. Since World War II, they have
found their way into the environment and are detectable in 100 percent of the population.
These chemicals have been linked to decreases in testosterone and fertility during the last 50
years. The National Health and Nutrition Examination Survey (NHANES), a large-scale on-
going health study, found a link between phthalates in the urine and decreased testosterone
levels in men, women and children. Testosterone had important metabolic effects in people of
all ages. Environmental pollution can have lifelong effects on metabolism. (Journal of Clinical
Endocrinology Metabolism, 99: 4346-4352, 2014)
Exercise Plus IGF-1 Preserves

Muscle Mass with Age
PEOPLE LOSE 20 PERCENT OF THEIR MUSCLE MASS BETWEEN AGES 40 AND 60, AND
THINGS GO DOWNHILL FAST AFTER THAT. Muscle loss, called sarcopenia, decreases metabolic
health because it impairs blood sugar regulation. Lost muscle also reduces stress on the bones,
which promotes osteoporosis (bone loss). Chris McMahon from the University of Western Australia
and colleagues, in a study on rats, found that exercise and the anabolic hormone IGF-1 reduced mus-
cle loss with age. IGF-I, by itself, was ineffective. Many older adults take growth hormone supple-
ments to prevent muscle deterioration with age. If the results of this study are true in humans, they
must also include exercise. (Scandinavian Journal Medicine Science Sports, 24: e423-e435, 2014)
Low Testosterone Increases

the Risk of Heart Attack
A RECENT STUDY LINKING TESTOSTERONE THERAPY WITH
CARDIOVASCULAR DISEASE CAUSED TREMENDOUS CONTRO-
VERSY IN THE MEDICAL COMMUNITY BECAUSE OF WIDESPREAD
TESTOSTERONE SUPPLEMENTATION IN AGING MEN. Abraham
Morgentaler, noted men’s health expert from Harvard, criticized the
study and its impact on treating testosterone-deficient men. The
study was flawed. There were major differences between the control
group and the testosterone group in testosterone levels, heart disease
and obesity levels. Data from the testosterone group were added to
the control group, which biased the results. Low testosterone levels
increase the risk of premature death, heart attack, stroke, diabetes and
impotence. Supplementing testosterone improves health in men with
low levels of the hormone. Morgentaler described the bias against
testosterone therapy as hormonophobia that is robbing men of their
health. (Asian Journal Andrology, published online November 18, 2014)

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SUPPLEMENTS CUTTING-EDGE RESEARCH By Steve Blechman
NITRATE SUPPLEMENTS
Improve Muscle Contraction
NITRATE SUPPLEMENTS, WHICH INCREASE NITRIC OXIDE LEVELS, IMPROVE
CARDIOVASCULAR FUNCTION AT REST AND ENERGY METABOLISM DURING EXER-
CISE. Nitric oxide is a gas released by the inner lining of blood vessels that is critical
for regulating blood flow and blood pressure. Georg Haider and Jonathan Folland from
Loughborough University in the UK found that supplementing nitrates (beetroot juice)
for seven days improved the contractile capacity of muscle in untrained people. It did
not increase maximum strength and power, but the muscle changes could be beneficial
in endurance exercise. Foods and supplements that increase nitric oxide production,
such as citrulline and beetroot extract increase muscle blood flow. This could increase
the delivery of nutrients during and after exercise, which could improve performance
and promote recovery. Nitrate supplements might improve endurance performance by
increasing efficiency, increasing tissue blood flow, and improving muscle contractile
capacity. (Medicine Science Sports Exercise, 45: 2234-2243, 2014)
COMBINING CAFFEINE
with Taurine Has
Antagonistic Effects
IN 2013, WORLDWIDE SALES OF ENERGY DRINKS
EXCEEDED $50 BILLION. The principal ingredients of
these beverages are typically caffeine, taurine and usually
high fructose corn syrup. A study from Colombia found that
identically tasting beverages containing either caffeine
(80 milligrams) taurine (1,000 milligrams), a combination
of caffeine and taurine, or a commercial energy drink (Red
Bull) had no effect on cardiorespiratory fitness, endurance,
strength, power or cognitive ability. For best performance
results, skip the taurine in your energy or pre-workout drink.
(Journal International Society Sports Nutrition 11:44, 2014)
Glutamine Interferes with the

mTOR-Protein Synthesis Pathway
THE AMINO ACID LEUCINE IS THE KEY CHEMICAL SIGNALING MOLECULE THAT TURNS ON THE MTOR PATHWAY IN MUSCLE, WHICH IS
RESPONSIBLE FOR MUSCLE PROTEIN SYNTHESIS AND GROWTH. Nutrition research shows that for optimal muscle growth, athletes should
consume about 25 grams of high-quality protein that supplies about 3 grams of leucine. Many athletes consume glutamine supplements because
they boost the immune system. The immune system has been called the ultimate limiting factor of performance in intensely training athletes. A
Belgian study, however, found that glutamine suppresses the mTOR pathway and could interfere with muscle protein synthesis. Individual amino acid
supplements can have unpredictable effects in athletes. (Amino Acids, 35: 147-155, 2008)
BEETROOT is a
Cardiovascular “Elixir Vitae”
THE ELIXIR VITAE IS A MYTHICAL POTION THAT GRANTS THE DRINKER
ETERNAL YOUTH. It was a popular topic in ancient Chinese and Indian liter-
ature and was linked to the Fountain of Youth in America. Modern supplement
makers have searched for it for more than 100 years. We may have found it in
the simple beet. A review of literature by Richard Bloomer, William Clements
and Sang-Rok Lee from the University of Memphis in Tennessee concluded
that beetroot juice is a super food that reduces blood pressure, increases
blood flow, enhances the driving pressure of oxygen during exercise or altitude
exposure, and improves exercise efficiency. Beetroot has beneficial effects
after a single serving or regular use. The famous explorer Ponce de Leon didn’t
have to search endlessly for the Fountain of Youth— he could have grown it in
his garden. (Nutrients, 6: 5224-5264, 2014)
000 MD
December
March 2015
2014
Alpha-Lipoic Acid Promotes
Energy Metabolism And Fat Loss
LIPOIC ACID SUPPLEMENTS INCREASE THE SIZE AND NUMBER OF CELL MITOCHONDRIA
(METAB CLIN EXPER 59: 967, 2010). The mitochondria are the powerhouses of the cells that
provide the body’s energy needs, determine endurance exercise capacity and greatly influence
lifespan. Lipoic acid protects the mitochondria from highly reactive free radicals produced naturally
during metabolism. It also helps stabilize blood sugar regulation. Supplementing lipoic acid in aging
mice improved energy metabolism, increased cell mitochondria production and decreased fat. A
University of Buffalo study on obese rats led by David Williamson and Zhuyun Li showed that lipoic
acid supplements improved markers of oxidative metabolism and cell signaling. Alpha-lipoic acid
shows some promise as a weight-loss and anti-aging supplement. (Lipids, 49: 1193-1201, 2014)
Weight Training
VITAMIN D Plus High-Leucine
Has a Small Protein Best for
Effect On Muscle Growth
ANY BODYBUILDER KNOWS THAT
Muscle Strength INTENSE TRAINING AND HIGH PROTEIN
INTAKE ARE ESSENTIAL FOR INCREAS-
VITAMIN D IS SYNTHESIZED IN THE BODY ING MUSCLE MASS AND STRENGTH. A
IN A REACTION INVOLVING SUNLIGHT. review of literature by scientists from Brazil,
Vitamin D can also be consumed in the diet by the United States and China concluded that
eating fatty fish, mushrooms and supplements. consuming enough protein to raise blood
Several recent studies have linked low vitamin levels of the amino acid leucine is critical
D levels to poor bone health, muscle weakness, for optimal muscle growth. Leucine is an
deficiencies in reproductive hormones, low aero- amino acid used to synthesize protein. More
bic capacity and increased body mass index (the importantly, it is a key signaling chemical
proportion of weight to height). A meta-analysis for turning on the mTOR pathway in muscle,
by researchers from Belgium of 30 randomized which drives muscle protein synthesis. A
controlled studies involving nearly 6,000 people “leucine threshold” is essential for optimal
showed that vitamin D supplements increased muscle growth. Young adults should consume
muscle strength slightly but had no effect on 20 to 25 grams of high-quality protein that
muscle mass or power. The supplement worked supplies 2.5 to 3 grams of leucine after exer-
best in people who were vitamin D deficient cise. Older adults have a higher threshold, so
(less than 30 nmol per liter) and then people they must consume 40 grams of high-quality
over 65. The recent enthusiasm about vitamin protein following exercise to maximize muscle
D supplements for athletes seems to be more growth, muscle adaptation and recovery.
hype than substance. Vitamin D is important but These changes take time, so athletes should
it is not a game changer for most bodybuilders. be consistent with their training and dietary
(Journal of Clinical Endocrinology and Metabo- regimen. (Nutrition, 30:1097-1103, 2014)
lism, 99: 4336-4345, 2014)
Quercetin Interferes with

Endurance Training Adaptations
QUERCETIN IS A PLANT BYPRODUCT THAT SOME ATHLETES TAKE TO PREVENT ALLER-
GIES, CANCER AND INFLAMMATION. It also increases cell energy centers called mitochondria.
Animal studies found that quercetin supplements improved endurance by 40 percent during
treadmill running. Human studies have not been so dramatic. Jochen Kressler from the Georgia
Institute of Technology and colleagues, in a pooled analysis of 254 people, concluded that quer-
cetin improved endurance by less than 3 percent. A Spanish study showed that oral quercetin
supplements decreased performance. Rather than enhancing mitochondria, quercetin decreased
mitochondrial DNA and citrate synthase activity— both markers of improved cellular endurance.
Athletes should probably stay away from this supplement. (Medicine Science Sports Exercise, 43:
2396-2404, 2011; Scandinavian Journal of Medicine Science Sports, 24: 920-927, 2014)
March 2015 musculardevelopment.com

NUTRITION CUTTING-EDGE RESEARCH By Steve Blechman
Nutritional Techniques
That Boost
Performance
EXPLOSIVE EXERCISE USED IN HIGH-INTENSITY INTERVAL
TRAINING (HIIT), CROSS TRAINING AND EXPLOSIVE BODY-
BUILDING STRESSES THE IMMEDIATE ENERGY SYSTEM (AD-
ENOSINE TRIPHOSPHATE, ATP; CREATINE PHOSPHATE, CP).
This kind of exercise triggers rapid use of high-energy fuels and
produces metabolites such as hydrogen ion and potassium ion
Low-Carbohydrate Diets that promote fatigue. A review of literature by Danish researcher
Kent Sahlin concluded that three nutritional strategies promote
Reduce Power Output high-intensity exercise performance. Creatine monohydrate
increases muscle levels of CP (and, indirectly, ATP). Bicarbonate
DURING THE FIRST SIX MONTHS OF WEIGHT LOSS, LOW-CARBOHYDRATE loading (i.e., baking soda) promotes lactate removal from muscle.
DIETS ARE MORE EFFECTIVE THAN LOW-FAT OR MIXED DIETS. This has en- Beta-alanine increases muscle carnosine levels, which acts as
couraged some athletes to use low-carb diets to fuel their training sessions. This an intermuscular buffer. These nutritional techniques can influ-
is a mistake. Research since the 1960s has shown definitively that carbs are the ence muscle performance during high-intensity exercise. (Sports
main fuel for exercise at intensities above 65 percent of maximum effort. Endurance Medicine 44 (suppl. 2): 167-173, 2014)
decreases markedly during low-carb dieting, particularly during repeated training
sessions. A Brazilian study showed that low-carbohydrate diets decreased high-in-
tensity exercise capacity (max watts) and endurance in physically active men.
However, the perception of effort was not different between low- and high-carbo-
hydrate diets. In other words, you don’t feel any worse during exercise on low-carb
diets, but you can’t exercise as hard. Eat your carbs when you’re training hard.
(International Journal Sports Nutrition Exercise Metabolism, 24: 532-542, 2014)
Journal Devoted to Possible

Research Designs
AN IMPORTANT PART OF SCIENTIFIC RESEARCH IS ASKING THE RIGHT
QUESTIONS. Beginning researchers often try to solve many of the unan-
swered questions in sports science in one study. With experience, scientists
learn to isolate variables to determine their individual effects. Trials is a
journal devoted to presenting hypothetical studies that would be useful for
answering important scientific questions. British researchers suggested a
study investigating the role of nutrition in enhancing endurance training.
They plan to manipulate protein supplement feeding time and exercise to
determine the effects of nutrient timing on health and performance. This is
an important topic that is worthy of study. (Trials, 15:459, 2014)
Saturated Fats and Dairy Foods:

Old Myths and New Realities
FOR MORE THAN 35 YEARS, NUTRITIONAL EXPERTS HAVE
STRONGLY RECOMMENDED AVOIDING SATURATED FATS AND
DAIRY PRODUCTS AND INCREASING THE INTAKE OF CARBOHY-
DRATES AND POLYUNSATURATED FATS. In early 2014, a landmark
meta-analysis that pooled the results of 44 studies published in the An-
nals of Internal Medicine (Chowdhury, et al.) showed that consumption of
saturated fats had no effect on coronary artery disease compared to oth-
er types of fats. Further, other studies showed that consumption of dairy
foods actually reduce the risk of coronary artery disease. An editorial in
the American Journal of Clinical Nutrition concluded that scientific studies
do not support the concept that saturated fats and dairy foods increase
the risk of heart disease. The health and wholesomeness of diets should
be based on the overall food composition rather than individual compo-
nents. (American Journal of Clinical Nutrition, 100: 1407-1408, 2014)
000
00
076
00 MD
MD
MD musculardevelopment.com
December
March2014
2015
DHA Reduces Muscle Inflammation
After Heavy Training
DOCOSAHEXAENOIC ACID (DHA) IS AN OMEGA-3 FATTY
ACID THAT IS A STRUCTURAL PART OF THE BRAIN, SKIN,
SPERM, TESTICLES AND EYES. Fish oil is the most significant
dietary source of DHA. Many studies suggest that DHA reduces
inflammation and the risk of heart disease. Frank DiLorenzo,
Chris Drager and Janet Rankin from Virginia Polytechnic Institute
and State University found that DHA supplements (two grams
per day) reduced blood markers of inflammation (creatine
kinase and interleukin 6) during four days of eccentric training
(negatives). However, DHA had no effects on muscle soreness
or range of motion during the four-day period or an additional
13 days of weight training in untrained people. (Journal Strength
Conditioning Research, 28: 2768-2774, 2014)
How Much Vitamin D Is Enough?

VITAMIN D IS CRITICAL FOR NORMAL CAL- muscle and bone health throughout life. The
CIUM METABOLISM AND PLAYS A VITAL contribution of vitamin D beyond bone health
ROLE IN MAINTAINING BONE AND MUSCLE is controversial. The Institute of Medicine
HEALTH. The vitamin is produced naturally in recommends that people aged 1 to 70 consume
the skin as part of a reaction involving sunlight 600 international units (IUs) of vitamin D a day
but is also consumed in the diet. Many people and that people over 70 consume 800 IUs. The
are vitamin D deficient because they shun guidelines of the Endocrine Society suggest
vitamin D-fortified food products and don’t get that even higher doses might be beneficial.
much outdoor activity. Adequate vitamin D However, high doses of vitamin D can cause
levels are important for muscle strength, power, side effects such as high blood calcium levels
speed and preventing falls. Ensuring adequate and kidney stones. (Endocrine News, Novem-
vitamin D intake is critical for maximizing ber 2014, pages 17-19)
VITAMINS C AND E
Prevent Stress-Induced Reductions in Testosterone
SEVERE STRESS, WHETHER PHYSICAL OR PSYCHOLOGICAL, CAUSES A FLIGHT-OR-FIGHT
RESPONSE THAT INCREASES STRESS HORMONES SUCH AS CORTISOL AND NOREPI-
NEPHRINE. These stress hormones suppress testosterone, which could negatively influence the
adaptation to intense exercise. A study on rats by researchers from Pakistan found that adminis-
tration of vitamin E (alpha-tocopherol) but not vitamin C (ascorbic acid) prevented stress-induced
decreases in testosterone. The inference of this study is that antioxidants such as vitamin C and E
promote fitness adaptations to intense exercise. Several recent studies have shown that high doses
of antioxidants interfere with strength gains from weight training. Antioxidants buffer the effects of
free radicals. Some stimulation by free radicals is essential for muscle adaptation and hypertrophy:
you must burn to grow. (Journal of Ayub Medical College, 26: 7-11, 2014)
SUPPLEMENTING WHEY PROTEIN DURING OR

Whey Protein and AFTER WEIGHT TRAINING IS A POPULAR NUTRI-
Alanine Decrease TIONAL TECHNIQUE FOR BODYBUILDERS. This
practice may decrease endurance cycling performance,
Cycling Endurance according to a study from James Madison University
led by Adam Schroer and Nicholas Luden. Trained
cyclists exercise for two hours at 55 percent of maximum effort followed by a 30-kilometer time trial.
On three different occasions they consumed a beverage containing whey protein, alanine or place-
bo (fake supplement). Compared to the placebo, performance during the time trial decreased by 2.1
percent during the whey and alanine trials. Consuming whey protein or alanine supplements during
endurance exercise may decrease performance. It is best to consume whey protein after exercise to
stimulate protein synthesis and recovery. (International Journal Sports Nutrition Exercise Metabolism,
24:507-515, 2014)

MARCH 5-8, 2015
COLUMBUS, OHIO
Columbus Convention Center
and the Ohio Expo Center
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SEX CUTTING-EDGE RESEARCH By Steve Blechman
Pornography Alters Male

Perceptions About Sex
IN THE WORLD OF PORN, ALL MEN HAVE 12-INCH PENISES, ALL WOM-
EN HAVE LARGE BREASTS AND ROUND, TIGHT BOTTOMS, AND PEO-
PLE ROUTINELY PARTAKE IN ANAL SEX, FISTING AND THREESOMES—
AND LIKE IT! The adult film industry nets more than $4 billion per year. It
is little wonder that a generation of young men has been raised on porn. A
study of 487 college men led by Chyng Sun from New York University and
colleagues found that pornography affected male sexual attitudes: the more
porn they watched, the more they used what they saw in the bedroom. Porn
watchers were more likely to request pornographic acts from their partners
and maintained arousal during sex by conjuring images they saw in porno
films. Chronic porno watchers were more likely to question their own sexual
performance and body image, which influenced their expectations during
sex. (Archives Of Sexual Behavior, published online December 3, 2014)
Not All Premature

Ejaculators are Alike
PREMATURE EJACULATION (PE) IS A SERIOUS SEXUAL PROBLEM THAT OCCURS
IN MEN OF ALL AGES, RACES AND EDUCATIONAL LEVELS— BUT NOT TO THE
SAME DEGREE. Culture and psychological factors influence who develops this sexual
problem during young adulthood, and physical problems are linked to PE in older
men. The incidence of PE is highest in men aged 18 to 40, decreases for men in their
40s, but increases again in men over 50. The International Society for Sexual Medi-
cine, in a position statement, concluded that physicians should distinguish between
men with lifelong PE due mainly to social and psychological factors and late onset PE
linked to poor cardiovascular health. This will help identify the causes and treatments
of the problem. (Journal Sexual Medicine 11: 1423-1441, 2014)
“Hit and Miss” Testosterone Testing Methods

IT’S DIFFICULT TO WATCH TELEVISION THESE DAYS WITHOUT SEEING AN AD FOR “LOW T.” Prescriptions for testosterone increased by more
than 100 percent between 2000 and 2014. Critics of the “low T” campaign allege that some physicians are medicalizing the normal changes men
go through with age, charging excessively for testing and treatment, and then spinning the evidence about benefits and side effects of testosterone
therapy. However, low testosterone levels are linked to a variety of health problems. A study from the University of Chicago Medical Center led by
Rena Malik concluded that men who tested for low testosterone levels have a higher incidence of forced sex drive, infertility, erectile dysfunction, bone
loss, depression, prostate cancer and high blood pressure than men not tested for testosterone. Only a small percentage of men were tested in the
morning when testosterone levels are most reliable and diagnostically valuable. (Journal Sexual Medicine, Published Online November 10, 2014)
Antidepressants impaired orgasm. Prozac reduced sex drive in nearly 50 percent of users.
Oleptro had the least effect on arousal and orgasm. Zoloft was in the
Cause Sexual Problems middle, causing sexual impairment in 40 percent of users. Antidepres-
sants can improve mood, but they can
DO YOU THINK YOU’RE DEPRESSED NOW? JUST WAIT TILL YOU have severe effects on sexual
TAKE ANTIDEPRESSANTS AND SEE WHAT IT DOES TO YOUR SEX performance and enjoy-
LIFE. Iranian scientists, in a study on nearly 200 men and women, found ment. (General Hospital
that Prozac, Zoloft and Oleptro (fluoxetine, sertraline and trazodone) Psychiatry, published
caused significant sexual problems, including decreased arousal and online October 30, 2014)
Viagra-Like Drugs Found in

Herbal Sex Supplements
MORE THAN 60 PERCENT OF SEXUAL HERBAL SUPPLEMENTS TESTED BY FRENCH
RESEARCHERS CONTAINED PHOSPHODIESTERASE-5 INHIBITORS (PDE-5), THE ACTIVE
INGREDIENT IN ERECTION-PROMOTING DRUGS SUCH AS VIAGRA AND CIALIS. They
analyzed 150 dietary supplements using a sophisticated chemical technique called NMR spec-
troscopy. Thirty-four percent contained chemical structurally similar to PDE-5s. Only 31 percent of
the supplements could be considered drug-free herbal natural products. They stressed the need
for improved quality control in sexual supplements. (Journal Pharmaceutical Biomedical Analysis,
102: 476-493, 2015)
000 MD
December
March 2015
2014
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SEX CUTTING-EDGE RESEARCH
Aromatase
Inhibitors Trigger
Sexual Problems
in Women
AROMATASE INHIBITORS PREVENT THE CON-
VERSION OF ESTROGEN TO TESTOSTERONE.
They are often used in women with breast cancer
to prevent new cancer growth. The drugs have a
negative effect on sexual satisfaction and function
in women— according to a study led by Leslie
Schover from the University of Texas. Ninety-three
percent were rated as dysfunctional on the Female
Sexual Function Index, a survey that estimates
sexual arousal, orgasm, satisfaction and pain.
Seventy-nine percent develop sexual problems
after beginning the drug. Most of the women took
the prescribed drugs to fight the cancer, but a
significant portion stopped having sex. (Journal of
Sexual Medicine,11: 3102 - 3011, 2014)
Dracaena Arborea
Prevents Premature
Ejaculation
DRACAENA ARBOREA IS A PLANT NATIVE TO
PARTS OF AFRICA AND CENTRAL AMERICA. A
study by researchers from Mexico found that ex-
tracts from this plant delayed ejaculation in rats.
The supplement works by blocking the effects of
dopamine and oxytocin, which speed ejaculation.
Premature ejaculation is the most significant sexual prob-
lem affecting men— more prevalent than erectile dysfunction,
lack of sexual desire, delayed or inhibited orgasm, or physical abnor-
malities of the penis. In the past, physicians referred premature ejaculators to sex
therapists, but now they use many techniques to fight the problem. The combination of drugs, sex
therapy, herbs, lotions and sex aids may cut down or eliminate the problem in most men. Dracaena
arborea supplements might be another weapon in the arsenal to fight premature ejaculation. (Inter-
national Journal of Impotence Research, 26: 213-217, 2014)
Simple Test Predicts Blood Vessel

Disease Linked to Erectile Dysfunction
PERIPHERAL ARTERIAL TONOMETRY (PAT) IS A SIMPLE AND INEXPENSIVE TEST THAT
MEASURES THE HEALTH OF BLOOD VESSELS. A sensor worn on the finger measures changes in
finger volume that occur during each pulse wave (heartbeat). The test is a marker of the function of
the endothelial cells lining the arteries. Poor endothelial function is linked to erectile dysfunction in
men and poor sexual function in women. Jason Kovac from
the Baylor College of Medicine and coworkers found that
PAT is a useful, noninvasive technique for assessing
erectile dysfunction due to poor blood vessel health.
Erectile dysfunction and blood vessel function
are important predictors of cardiovascular
disease, heart attack and stroke. PAT is a
simple test that could identify people at
risk for serious cardiovascular events.
(International Journal of Impotence
Research, 26: 218-222, 2014)

FAT attack By Daniel Gwartney, M.D.
FAT LOSS
ARNOLD/DORIAN ERAS
Most people have seen the recognizable to today’s fans appeared
“March of Progress” image, upon stage. In part, this was due to the
originally commissioned by Time- advent of anabolic-androgenic steroids
Life Books, showing a line of figures (AAS), which were just becoming
beginning with a gibbon-looking accessible in the United States.
knuckle-walker, proceeding through Bodybuilding was a niche culture,
progressively more upright and little exposed to proper society.
hairless men, eventually reaching a Though many of the giants of the time
tool-bearing figure that looks like were formidable as bodybuilders and
Charlton Heston from the original athletes, none were able to achieve
(1968) “Planet of the Apes” movie. mainstream commercial marketability.
The compelling and iconic imagery Then, a charismatic presence stepped
graphically represents 25 million forward, changing the ecology of
years of mankind’s evolution, as bodybuilding like a new species
understood by anthropologists. emerging in the line of evolution.
Nearly as memorable are some of That presence was, of course, Arnold
the parodies, such as that reaching Schwarzenegger.
its apex at Homer Simpson. From the late 1960s through
Bodybuilding’s origin may the mid-1970s, Arnold defined
have its roots in primitive man’s bodybuilding. His form and size were
DORIAN-DOBBINS; ARNOLD-CARUSO
development, but its modern sculpted in dimensions as though

history begins with the 1893 World’s For over a decade, Michelangelo was tasked to create
Columbian Exposition in Chicago, a living statue using the artwork of
in which then strongman Eugene bodybuilding champions honed graphic novel artist Frank Miller as a
Sandow displayed his physique the form of Arnold, creating template. Sergio Oliva Sr. deserves
and feats of strength for fascinated to be mentioned, as his physique
audiences. The trophy for the Mr.
next-generation physiques dominated the sport until Arnold’s
Olympia displays Sandow’s form true to his combination of size, arrival. Side by side, they shared the
and carries his name. It was not symmetry and style. pinnacle of physical development.
until the 1950s-1960s that physiques Arnold’s return in 1980 to the Mr.

Olympia stage resulted in a controversial as a powder, so common now, was all athletes. Arnold and his contemporaries
victory, but that was due in part to the but unheard of; supplements consisted were capable of lifting near Master-level
impact he had made upon the level of of minerals, vitamins, desiccated organs amounts of weight in the traditional lifts.
competition. As with any ecological (e.g., liver, thyroid) and extracts of For that era, much of fat maintenance had
system, successful new breeds expand various plants; thermogenics did not to do with watching the amount of food
and push out the weaker, and less exist for the most part; fat-loss aids were consumed, and exercising both in and
fit. Arnold no longer was an exotic over-the-counter stimulants or diuretic out of the gym. Drugs for fat loss weren’t
specimen, but the origin of the dominant herbs. Access to pharmaceutical aids such a factor, as those available either
species. was more open, with many bodybuilders were appetite suppressants, or potent
For over a decade, bodybuilding being able to go to physicians for stimulants that would catabolize lean and
champions honed the form of Arnold, prescriptions. fat mass indiscriminately. The fat-loss
creating next-generation physiques true Now, as this speculative list is aids available include desiccated thyroid
to his combination of size, symmetry developed, bear in mind the results— extract, amphetamines and “water
and style. Then in 1991, another step watch “Pumping Iron;” look at some pills.”3,4
along bodybuilding’s “March of vintage photos; scan the archives of Though it sounds scandalous,
Progress” occurred with the advent of websites. Unquestionably, these men amphetamines were prescribed by
Dorian Yates’ victory. At the peak of his were great bodybuilders, but their body the billions of tablets annually through
career, Mr. Olympia legend Lee Haney fat was … comfortable, compared to the the 1960s until legislation outlawed
was repeating victory after victory, stage presentation of Yates’ day. A small such practice in the 1970s. Demand
despite intense competition from number of studies have shown that the kept the supply going strong through
contemporaries Lee Labrada, Vince lower threshold for body fat in a healthy, the black market. Such demand
Taylor and Shawn Ray. Haney finally continues today, though it is under
experienced defeat to a still-growing the guise of prescription drugs for
Dorian Yates who matched Haney’s size Fat-loss chemistry attention-deficit/hyperactivity disorder
and definition, but with the distortion (ADHD). The black market continues
of a circus mirror. Yates went on to expanded dramatically. to provide, though the more potent
win six consecutive titles, despite a The change represents forms are commonly found, such as
number of injuries that would have been “intelligent design” more methamphetamine, as opposed to
career ending for a lesser species of amphetamine. However, as mass was,
bodybuilder. than evolution, in that and remains, the name of the game,
Certainly, bodybuilding has science entered the field of successful bodybuilding selected out
continued to evolve. However, as Arnold those who developed dependency or
remains the iconic figure in the sport,
fat loss. addiction to amphetamines. Thankfully,
and Yates has graciously offered an men of Arnold’s era were fairly
interview with Muscular Development adult male is around five and a half to conservative about drug use, so chronic
regarding his drug use during his six percent.1,2 When weight loss occurs thyroid suppression did not occur.
competition years, it is an opportunity below that point, body fat percentage Additionally, through trial-and-error,
to look back at the possible effect of the does not change (absent the effect of bodybuilding lore discovered which
evolution in fat-loss drugs between the potent drugs). Instead, a proportionate anabolic AAS were associated with water
eras represented by those two men in amount of lean mass is lost along with and fat retention, and which appeared to
bodybuilding. fat, primarily from the hips, glutes and provide a dry and hard physique.
legs. Bodybuilders of Arnold’s era were
ARNOLD’S GENERATION likely in this body fat range, though NEW AGE OF FAT-LOSS
AND DRUG USE some were perhaps leaner. The legs of CHEMISTRY
Arnold has been evasive on record those men were usually defined but not Aromatizable AAS are those capable
in regard to his exact drug-use history, striated. Heck, some even had a bit of of being converted into estrogens,
though numerous moments of unguarded “cheek” hanging out from their posing female sex steroid hormones. In addition
candor are recorded. Among his classic trunks. Frank Zane was perhaps the to stimulating the growth of breast tissue
photos, including poses in the gym or leanest and fittest, but he sacrificed size in men, an excess of aromatizable AAS
during competition, is a photo still from in comparison to his contemporaries. can result in a smooth, even doughy
the documentary “Pumping Iron” in Zane competed at approximately the look as water and subcutaneous fat
which Arnold is smoking a joint while same weight as Franco Columbu who “thicken” the skin. Though many
wearing a T-shirt that states “ARNOLD was four inches shorter, and gave up 40- question the relatively low doses self-
IS NUMERO UNO.” As relaxed as that 50 pounds to Arnold; considerably more reported by champion bodybuilders,
period was regarding drug use, exact to Lou Ferrigno. those of Arnold’s era rarely had any
cycles for Arnold remain undisclosed, This is stated so that people will evidence of gynecomastia. There was
as is his right. This leaves us to speculate appreciate what was achieved, realizing a strong preference for DHT-derived
on what was happening among that it represented the conditioning AAS, or those modified to reduce the
generation of bodybuilders. developed through a monitored diet and rate of aromatization— Parabolan and
The 1960s and 1970s preceded intense exercise, in relatively young men. Primobolan are two that achieved
the “low-fat diet” expert advice that Further, the apparent mass of the early cult-like status as pre-contest drugs.
heralded in 30-plus years of increasing bodybuilders was magnified, as they Recall that there was no truly effective
obesity. Food was … food. Nutritional were fuller, though smooth compared anti-aromatase drug (e.g., anastrozole,
supplements were present, but relatively to later eras of the sport. Also, most letrozole) in those days. There is a
primitive by today’s standards. Protein bodybuilders trained similar to power claimed “Arnold’s cycle” on the Web

FAT attack
describing a pyramiding 20-week cycle on receptors on the fat cells, promoting to tracking calories and macronutrients
of Primobolan and Dianabol followed the breakdown of stored fat and release allowed for modifications to maximize
immediately by six weeks of Deca- into the bloodstream; more importantly, fat loss during the pre-contest phase.
Durabolin and Dianabol. It is feasible, and it inhibits the uptake of fatty acids from However, the introduction of various drugs
could result in a physique such as Arnold’s, circulating lipoproteins— chylomicrons and chemicals has to be acknowledged,
but has never been verified. Deca- and very low-density lipoprotein (VLDL).8 as the difference between bodybuilders
Durabolin was used by contemporaries was not limited to select individuals within
of Arnold during the pre-contest phase, BRAINS AS WELL AS BRAWN the “eras.” Instead, the comfortable and
something that has fallen out of favor. More specific fat-loss drugs discussed physiologically tolerable body fat of
From those modest beginnings, fat- by Yates included two that he stated he Arnold’s contemporaries was shamed
loss chemistry expanded dramatically. never took. One is thyroid hormone(s). across the stage by most pros competing
In a manner, the change represents Again, size was the name of the game for during the 1990s, with much greater mass.
“intelligent design” more than evolution, Yates, in addition to his immense size. Interestingly, several of the drugs
in that science entered the field of fat Utilizing hGH may have provided much of used are noted to have repartitioning
loss. Remember, obesity was not an issue the fat-loss advantage without the sacrifice effects. hGH certainly increased fat
socially then, as very few people were of lean mass catabolism caused by excess loss, and likely increased lean mass
obese. Of course, when amphetamines thyroid hormone activity. In fact, hGH is concurrently. While clenbuterol has been
and thyroid extract can be handed to commonly referred to as a “repartitioning shown to do the same in animal studies,
anybody with fatigue or unwanted fat, fat agent” in that it seemingly preserves, even the prevalent effect in humans is weight
loss is not an issue. As effective as this builds, lean mass in a setting of losing fat.9 loss. However, at the level of competition
approach was, it carried a number of Another drug common during that era these men face, avoiding lean mass loss
health consequences, leading to it being that went untouched by the champion or potentially increasing muscle gain by
strongly discouraged by physician groups. was DNP. A chemical that could not be the slightest amount can be a deciding
By the 1990s, many drugs were widely metabolized by the regulatory enzymes factor. The progression to AAS cycles that
available to bodybuilders that were in the cell, or more specifically the are designed to provide a hard, dry look
extremely limited or didn’t exist in the mitochondria, DNP uncouples ATP account for much of the change, along with
1960s and 1970s. Dorian-era bodybuilders production from oxidative metabolism. the introduction of aromatase inhibitors
were also able to benefit from the trial- This means that instead of burning that became available during this time.
and-error of their predecessors. Thus, the calories, especially fatty acid-derived Hopefully, bodybuilding hopefuls will note
avoidance of water-retaining and fat loss- calories, for energy, the calories were that Yates did not succumb to the easy
resisting AAS— the aromatizable ones, “wasted” as heat. The result was rapid promise of thyroid hormone or DNP. The
primarily— during the pre-contest phase fat loss for many bodybuilders, but at the attention to detail, individual response and
was a big component of achieving the expense of their health. A small number of consideration of adverse effects show that
hard, dry look seen in Dorian’s generation. deaths have been reported among young part of Dorian Yates’ success was having
Arnold’s generation of bodybuilders adult bodybuilders due to DNP.10 Despite brains as well as brawn. Of course, this
depended upon Deca-Durabolin and the potential advantage offered by DNP, it was demonstrated by Arnold as well, so
Dianabol, accounting for the wetter and is a testament to his professionalism and perhaps that factor is what scientists call a
smoother look. In contrast, Yates speaks of intelligence that Dorian Yates did not make “conserved trait” among champions.
a modest dose of testosterone, along with use of this chemical.
Parabolan and Primobolan injectables and Clenbuterol is a fat-loss drug that was References:
oral Anavar. This combination provides a used by Yates. A potent and selective 1. Friedl KE, Moore RJ, et al. Lower limit of body fat in healthy
much different appearance compared to beta-2 adrenergic agonist, this drug active men. J Appl Physiol (1985). 1994 Aug;77(2):933-40.
2. Kilani H, Abu-Eisheh A. Optimum anthropometric criteria for
“Deca and D-bol.” Parabolan was highly did not exist during Arnold’s time. Its ideal body composition related fitness. Sultan Qaboos, Univ Med J
regarded for cutting fat while supporting actions resulted in a strong signal to fat 2010;Apr;10(1):74-9.
3. Edwards DA, Swyer GI. The comparative values of
muscle growth, due in part to its high cells to break down and release stored dextroamphetamine sulphate, dried thyroid gland and a placebo in
affinity for the androgen receptor.5,6 fat, while potentially revving up the the treatment of obesity. Clin Sci 1950;9:115-26.
4. Kaplan NM, Jose A. Thyroid as an adjuvant to amphetamine
Anavar is documented to aid in abdominal metabolism of the muscle to burn more therapy of obesity. A controlled double-blind study. Am J Med Sci
fat loss, possibly by increasing fatty acid calories.11,12 Some claim that clenbuterol 1970;260:105-11.
oxidation (burning fat for calories or has an anabolic effect on muscle, but the 5. Vernon BG, Buttery PJ. The effect of trenbolone acetate with
time on the various responses of protein synthesis of the rat. Br J
ketone production) in the liver.7 dose required is toxic in humans without Nutr 1978;40:563-72.
Human growth hormone (hGH) is blocking the “spillover” stimulation to 6. Gupta V, Bhasin S, et al. Effects of dihydrotestosterone on
differentiation and proliferation of human mesenchymal stem cells
very common today, and was available to the heart. Otherwise, a dangerous and and preadipocytes. Mol Cell Endocrinol 2008;296:32-40.
those who could afford it during Dorian’s potentially fatal tachycardia (elevated 7. Vega GL, Clarenbach JJ, et al. Oxandrolone enhances hepatic
ketogenesis in adult men. J Investig Med 2008;56:920-4.
day. However, during Arnold’s reign, it heart rate) could result in a heart attack. 8. Richelsen B, Pedersen SB, et al. Regulation of lipoprotein
was extremely limited in supply, even to Clenbuterol’s effect during the “Dorian lipase and hormone-sensitive lipase activity and gene expression
children suffering from dwarfism. The era” was restricted to fat loss. in adipose and muscle tissue by growth hormone treatment during
weight loss in obese patients. Metabolism 2000;49:906-11.
change occurred when a method for The evolution from Arnold to Dorian, 9. Fryburg DA, Barrett EJ. Growth hormone acutely stimulates
synthesizing hGH was developed. Prior in regard to fat loss, represents progress skeletal muscle but not whole-body protein synthesis in humans.
Metabolism 1993;42:1223-7.
to that time, hGH was sourced from the made outside the gym in large part. 10. Grundlingh J, Dargan PI, et al. 2,4-dinitrophenol (DNP): a
brains of dead people as an extract of the Certainly, the greater financial reward weight loss agent with significant acute toxicity and risk of death. J
Med Toxicol 2011;7:205-12.
pituitary gland. Rumors abound regarding due to sponsorships and prize winnings 11. Kim HK, Della-Fera MA, et al. Effect of clenbuterol on
Arnold’s use of cadaveric hGH, but again make a number of resources available. apoptosis, adipogenesis, and lipolysis in adipocytes. J Physiol
without any verification or supporting Nutrition became more sophisticated Biochem 2010;66:197-203.
12. Yamashita J, Onai T, et al. Relationship between food intake
evidence. Yates reported using eight IU with easier access to greater quantities and metabolic rate in rats treated with beta-adrenoceptor agonists.
per day of recombinant hGH. hGH acts of protein, and a professional approach Int J Obes Relat Metab Disord 1994;18:429-33.

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SUPPLEMENT performance By Victor R. Prisk, M.D.
@victorprisk on Twitter
tioning of the mitochondrial “furnace.” The “soot” is

acetyl-coenzyme A (CoA). When acetyl-CoA builds up,
it shuts down the metabolism of glucose. L-carnitine
removes the acetyl group from acetyl-CoA. By renew-
ing coenzyme A availability, carnitine helps glucose
metabolism drive forward during intense exercise.
IMPROVED RECOVERY
FROM EXERCISE
L-carnitine has been proven to improve recovery
from exercise.2 It is thought that since L-carnitine
controls entry of fats into the mitochondria, that
supplementation could help burn fat more efficiently.
Unfortunately, this hasn’t been unanimously sup-
ported by the scientific literature. L-carnitine’s ability
to improve glucose control and heart function has
been investigated extensively. By acting in its role
of “soot” removal, L-carnitine supplementation has
demonstrated improvements in glucose metabolism
and insulin sensitivity.3 This could potentially reduce
the risk of complications from diabetes and the meta-
bolic syndrome.
Furthermore, since heart muscle utilizes fats for
energy, L-carnitine supplementation has been stud-
ied to protect the heart from acute heart attacks and
its late complications. The results from these studies
are both beneficial and detrimental, as the picture
is more complex than just adding the benefits of L-
carnitine to the system. Our bodies have the ability
to metabolize and convert the ingredients of foods
and supplements into other biologically active com-
pounds. Buildup of compounds like long-chain fatty
acid acylcarnitines can result metabolic dysfunction,
insulin resistance and pro-inflammatory effects.1
OUR COMPLEX METABOLISM

As you can tell from the multitude of supplements
on the market, our physiology and metabolism are
extremely complex. The interplay between the foods
we eat, the hormones we produce and the enzymes
in our mitochondria that burn fat is further compli-
cated by the symbiotic relationship that we have with
bacteria in our bodies. Our gastrointestinal (GI) tracts
are teaming with so many species of bacteria that
have unique metabolic processes, that bacteriologists
are ostensibly overwhelmed. When some bacteria
are exposed to the foods we eat, they also “eat” some
of those foods. When bacteria eat, they “poop” too.
In other words, they produce metabolites that end up
back in our GI tracts. Those metabolites can then be
absorbed and enter our circulation.
Our understanding of all of these bacterial me-
tabolites and their effects on our health is infantile.
We know that some short-chain fatty acids produced
by bacteria from soluble fiber can be beneficial to our
bodies. On the other hand, metabolites like trimethyl-
he role of nutritional supplements in sports performance and health is in constant flux, amines (TMAs) may be detrimental when processed
T and the story of L-carnitine is a prime example. L-carnitine was discovered as an extract
from meat by a Latvian biochemist in the early 1900s.1 The biochemical role of L-carnitine
in long-chain fatty acid oxidation was described in the late 1950s.1 Supplementation to improve
by our livers to artery-hardening trimethylamine
oxides (TMAO). This is where the L-carnitine dilemma
comes into play.
fat burning soon followed. However, only in recent times have we truly begun to realize its role
in our health and metabolism. RED MEAT AND GUT BACTERIA
L-carnitine helps shuttle long-chain fatty acids into cellular mitochondria such that they As scientists have largely disproven the role of
can be burned to produce ATP. It basically acts as a “furnace tender,” shoveling the coal in and saturated fats and cholesterol in the formation of
taking the soot out. It is important to realize that the soot removal is also critical to proper func- heart disease, they have looked to see if other com-

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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. © 2015 PROLAB, Inc.
SUPPLEMENT performance
ponents of meat contribute to ath- As far as we know, betaine isn’t
erosclerosis (hardening of the arter-
ies). Everything from salt content,
converted by our bacteria into any
bad metabolites. The moral of The Antagonistic Effects
heterocyclic amines from cooking
meat, carnitine and phosphatidyl-
this story is that our knowledge of
how supplements affect our health of Caffeine and Taurine in
choline have been studied to find and metabolism is constantly in
a link between these meat-specific
compounds and heart disease.
flux and getting increasingly more
complex. This only reinforces your
ENERGY DRINKS
Recent studies suggest a com- need to keep reading Muscular
E
nergy drinks have become a billion-dollar industry, challenging the
plex link between eating meat, its Development for further updates eye-popping popularity of Starbucks and the likes. Obviously, the main
L-carnitine and choline content, on your treasured supplements in component of energy drinks is caffeine with some being more potent
carnivore-specific gut bacteria and Supplement Performance! than others. However, many manufacturers feel the need to add supplemen-
atherosclerotic heart disease. The [Here’s some fun with bio- tal ingredients to their drinks to “boost” their energizing effects. Whether this
research demonstrates that gut chemistry and linguistics. Betaine is for marketing or real effect is left to be determined. In fact, L-carnitine is a
bacteria specifically found in those supplementation improves me- popular ingredient.
who eat meat can convert L-carni- tabolism by enhancing carnitine One of the most popular additives to energy drinks is the non-essential
tine and choline into TMA.4,5 Your function in muscle. Beta-alanine amino acid taurine. Taurine is thought to modulate cell volume, muscle con-
body absorbs the TMA and con- supplementation improves produc- traction and aid in antioxidant defenses from stress in muscle.1 Unfortunately
verts it to TMAO in your liver. TMAO tion of carnosine in muscle. Con- for the college student during finals week, the scientific literature does not
then enters circulation and impairs fused yet?] support using taurine to enhance the vitalizing effects of your caffeinated
your body’s ability to remove cho- beverage.
lesterol from your artery walls. This Dr. Victor Prisk is a board certified A recent animal study evaluated the muscle ergogenic effects of caffeine
leads to inflammatory plaques that orthopaedic surgeon and IFBB profes- alone or in combination with taurine, and found no beneficial effect to add-
cause arterial wall damage and sional bodybuilder in Pittsburgh, PA. Dr. ing taurine.2 Two human, placebo-controlled studies evaluated the effects of
eventual narrowing of the arteries. Prisk is an active member of the GNC using caffeine, taurine or a combination of the two on attention/ “energy.”3
Furthermore, TMAO appears to Medical Advisory Board and creator One double-blind, placebo-controlled study compared 80 milligrams of caf-
worsen insulin sensitivity. of the “G.A.I.N. Plan.” He is an NCAA feine with or without one gram of taurine and found that co-administration
All-American gymnast, champion swing of taurine attenuated the facilitative effects of caffeine.4 Another study com-
IMPROVING CARNITINE dancer and NPC Welterweight National pared 200 milligrams of caffeine with or without two grams of taurine, and
FUNCTION Champion. further showed that taurine inhibited feelings of vigor normally resulting from
With so many bacterial species caffeine alone.5
in our guts, it is hard to imagine References: In summary, the makers of Red Bull and Monster energy drinks may not
that we should be killing them all 1. Dambrova M, Liepinsh E. Risks and be out for your best interest when trying to boost your vigor. Not only does
with antibiotics to rid ourselves Benefits of Carnitine Supplementation in taurine have little effect on its own, but it may also have a detrimental effect
of the TMA-producing species. Diabetes. Exp Clin Endocrinol Diabetes on the function of your precious caffeine! Maybe the makers should read
Another option would be to sup- 2014;Oct 24. [Epub, ahead of print] MD to boost their brain potential! ■
port the healthy species like Lac- 2. Huang A, Owen K. Role of supple-
tobacillus paracasei with probiotic mentary L-carnitine in exercise and References:
supplements.6 Further, we should exercise recovery. Med Sport Sci 2012;59: 1. Spriet LL1, Whitfield J. Taurine and skeletal muscle function. Curr Opin Clin Nutr
focus on improving bacterial health 135-142. Metab Care 2015;Jan;18(1):96-101.
with “prebiotics.” Prebiotics are 3. Vidal-Casariego A, et al. Metabolic 2. Tallis J, et al. Does a physiological concentration of taurine increase acute muscle
foods rich in soluble fibers and effects of L-carnitine on type 2 diabetes power output, time to fatigue, and recovery in isolated mouse soleus (slow) muscle with
glutamine that fuel healthy bacte- mellitus: systematic review and meta- or without the presence of caffeine? Can J Physiol Pharmacol 2014;Jan;92(1):42-9.
rial growth in the colon. High-fiber analysis. Exp Clin Endocrinol Diabetes 3. Sorkin BC, et al. Executive summary of NIH workshop on the Use and Biology of
diets keep you regular AND pre- 2013;Apr;121(4):234-8. Energy Drinks: Current Knowledge and Critical Gaps. Nutr Rev 2014;Oct;72 Suppl 1:1-8.
vent heart disease. 4. Koeth RA, et al. Intestinal microbi- 4. Peacock A, Martin FH and Carr A. Energy drink ingredients. Contribution of caffeine
Is it possible to improve car- ota metabolism of L-carnitine, a nutrient and taurine to performance outcomes. Appetite 2013;May;64:1-4.
nitine function without having to in red meat, promotes atherosclerosis. 5. Giles GE, et al. Differential cognitive effects of energy drink ingredients: caffeine,
consume L-carnitine and expose it Nat Med 2013; May;19(5):576-85. taurine, and glucose. Pharmacol Biochem Behav 2012;Oct;102(4):569-77.
to GI production of TMAO? Indeed, 5. Wang Z, et al. Gut flora metabo-
recent research suggests that we lism of phosphatidylcholine promotes
can through supplementation with cardiovascular disease. Nature 2011;Apr
betaine.7 Betaine acts as a methyl- 7;472(7341):57-63.
group donor and can improve body 6. Martin FP, et al. Probiotic modula-
composition. In human studies, tion of symbiotic gut microbial-host
low betaine levels have been metabolic interactions in a humanized
correlated with the metabolic syn- microbiome mouse model. Mol Syst Biol
drome and lipid disorders. Through 2008;4:157.
a series of enzymatic steps, beta- 7. Pekkinen J, et al. Betaine supple-
ine can donate its methyl group to mentation causes increase in carnitine
produce trimethyl-lysine, a precur- metabolites in the muscle and liver
sor to production of L-carnitine. of mice fed a high-fat diet as studied
Supplementation with betaine can by nontargeted LC-MS metabolo-
increase muscle L-carnitine levels mics approach. Mol Nutr Food Res
by 1.4-fold.7 2013;Nov;57(11):1959-68.

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MUSCLE GROWTH update By Michael J.Rudolph, Ph.D
Senior Science Editor
Saunas have traditionally SAUNA INCREASES SAUNA USE IMPROVES

been used for relaxation, espe- MUSCULAR ENDURANCE INSULIN SENSITIVITY
cially after an intense workout. The heat stress of a single sauna session trig- Insulin is an endocrine hormone that primarily regulates
However, more recently, saunas gers a decrease in red blood cell concentration within glucose homeostasis, in large part, by promoting the cellular
are being used as a perfor- the blood by way of a process known as hemodilu- uptake of glucose from the blood. In addition, insulin is also
mance-enhancing technique in tion,1 where the volume of the fluid portion of the one of the most anabolic hormones produced in the human
addition to their use as a post- blood increases, effectively lowering red blood cell body, possessing the ability to drastically increase muscle
workout muscle-relaxing meth- concentration. The apparent lowering of red blood protein synthesis and decrease muscle protein degradation for
od. This is because increasing cell levels stimulates the body to produce more red enhanced muscle growth.9 Insulin achieves this muscle-build-
your core temperature for short cells by releasing the hormone erythropoietin (EPO).2 ing effect by binding to the insulin receptor and setting off a
periods of time in a sauna After being released into the bloodstream, EPO con- cascade of signaling events that activates the enzyme mTOR,
apparently offers significant verts immature red blood cells into a fully developed which triggers muscle cell protein synthesis and mitigates
benefits, including increased red blood cell capable of carrying oxygen throughout muscle protein breakdown.10,11
muscular endurance, greater the body. This increased oxygen delivery, especially The ability of sauna use to improve insulin sensitivity rep-
growth hormone release and to muscle tissue, boosts the oxidation of fats and resents another way that the sauna likely promotes muscle
superior muscle growth. sugars for increased energy levels within muscle growth, as greater insulin sensitivity should support a more
that should enhance exercise endurance. vigorous anabolic response to insulin release, ultimately in-
In order to see whether sauna use improved creasing muscle hypertrophy. This effect was shown in a study
muscular endurance, a study by Scoon et al.3 looked at the effects of sauna use after by Kokura et al.,12 where they found that 30 minutes of sauna,
exercise in a group of distance runners. The runners completed three weeks of training three times per week, resulted in a considerable decrease in
with and without post-workout sauna bathing, then had their endurance tested with a circulating insulin levels in insulin-resistant mice along with
15-minute treadmill run to exhaustion. The results showed that sauna-bathing increased a reduction in blood sugar, indicating that lower amounts of
run time to exhaustion by 32 percent. In addition, red blood cell volumes increased by insulin were actually having a greater response in the body.
7.1 percent after sauna use relative to the control where the changes in red blood cell Of course, this means that normal insulin levels, found in non-
volume correlated with the increase in exercise endurance. The authors of this study diabetic mice or humans, would have an even greater anabolic
concluded that post-exercise sauna bathing produced a considerable improvement in response after sauna use based on the increase in insulin sen-
muscular endurance that was likely caused by increasing red blood cell levels. sitivity, which would bolster greater amounts of muscle growth.
INCREASE GROWTH HORMONE (GH) RELEASE WITH SAUNA GREATER BLOOD FLOW FOR
GH is a protein molecule secreted by the anterior pituitary gland that activates IMPROVED MUSCULAR FUNCTION
several biochemical signaling cascades, promoting an anabolic environment and fat Sauna therapy has been used to treat a number of different
loss. One of the primary ways that GH triggers muscle growth is by setting off the diseases caused by a deficiency of the cofactor tetrahydrobiop-
production of the insulin-like growth factor 1 (IGF-1), which produces muscle growth terin (BH4).13,14,15 Sauna therapy may increase BH4 availability
by increasing muscle cell protein synthesis.4 In addition, GH also activates lipolysis by directly increasing the production of a heat shock protein
within the fat cell, ultimately causing fat loss.5 known as HSP90.16 Heat shock proteins (HSPs) are proteins
The sauna can be used to enhance muscle growth and fat loss by increasing GH that are produced in the body in response to heat shock, where
release, as several studies have clearly shown that sauna use elevates GH levels. In they function by repairing damaged proteins or preventing the
fact, these studies show that increasing sauna time or sauna temperature correspond- degradation of others.
ingly increases the amount of GH released. The first study involved two 20-minute In response to the heat from a sauna, the heat shock protein
sauna sessions at 176 degrees Fahrenheit separated by a 30-minute cooldown, and HSP90 is produced where it apparently prevents the degrada-
resulted in a twofold increase in GH levels.1,6 While, in a second study, two 15-minute tion of a key enzyme involved in the production of the cofactor
sauna sessions at a higher temperature of 212 degrees Fahrenheit, also separated BH4. The resulting increase in BH4 should increase the produc-
by a 30-minute cooldown period, generated a larger increase in GH of approximately tion of the potent vasodilator nitric oxide (NO), as BH4 is the
fivefold.1,6 Finally, a third study involving the longest time exposure of two one-hour cofactor for the enzyme family that catalyzes the production of
sauna sessions at 176 degrees Fahrenheit increased growth hormone the most with a NO. All things considered, greater vasodilation stimulated by
16-fold increase in GH.7 Interestingly, another study also showed that when sauna use the increased amount of NO would result in improved circulation
and exercise are combined, they synergistically increased GH,8 suggesting that the to working muscles that would bring in more essential nutrients
sauna use after exercise is the most effective way to produce a more robust release of and oxygen while simultaneously removing metabolic waste,
GH for elevated muscle growth. ultimately improving muscular function and exercise endurance.

MUSCLE GROWTH update
For most of Michael Rudolph’s career he has been engrossed in the exercise world 8. Ftaiti, F., Jemni, M., Kacem, A., Zaouali, M.A., Tabka, Z., Zbidi, A., and Grelot, L.
as either an athlete (he played college football at Hofstra University), personal trainer (2008). Effect of hyperthermia and physical activity on circulating growth hormone.
or as a Research Scientist (he earned a B.Sc. in Exercise Science at Hofstra University Appl Physiol Nutr Metab 33, 880-887.
and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). 9. Hillier, T.A., Fryburg, D.A., Jahn, L.A., and Barrett, E.J. (1998). Extreme hyper-
After earning his Ph.D., Michael investigated the molecular biology of exercise as insulinemia unmasks insulin’s effect to stimulate protein synthesis in the human
a fellow at Harvard Medical School and Columbia University for over eight years. forearm. Am J Physiol 274, E1067-1074.
That research contributed seminally to understanding the function of the incredibly 10. Guillet, C., Prod’homme, M., Balage, M., Gachon, P., Giraudet, C., Morin, L.,
important cellular energy sensor AMPK— leading to numerous publications in peer- Grizard, J., and Boirie, Y. (2004). Impaired anabolic response of muscle protein
reviewed journals including the journal Nature. Michael is currently a scientist work- synthesis is associated with S6K1 dysregulation in elderly humans. Faseb J 18,
ing at the New York Structural Biology Center doing contract work for the Department 1586-1587.
of Defense on a project involving national security. 11. Biolo, G., Declan Fleming, R.Y., and Wolfe, R.R. (1995). Physiologic hyperin-
sulinemia stimulates protein synthesis and enhances transport of selected amino
References: acids in human skeletal muscle. J Clin Invest 95, 811-819.
1. Hannuksela, M.L., and Ellahham, S. (2001). Benefits and risks of sauna bathing. 12. Kokura, S., Adachi, S., Manabe, E., Mizushima, K., Hattori, T., Okuda, T.,
Am J Med 110, 118-126. Nakabe, N., Handa, O., Takagi, T., Naito, Y., Yoshida, N., and Yoshikawa, T. (2007).
2. Pagel, H., Jelkmann, W., and Weiss, C. (1988). A comparison of the effects of Whole body hyperthermia improves obesity-induced insulin resistance in diabetic
renal artery constriction and anemia on the production of erythropoietin. Pflugers Arch mice. Int J Hyperthermia 23, 259-265.
413, 62-66. 13. Porkert, M., Sher, S., Reddy, U., Cheema, F., Niessner, C., Kolm, P., Jones, D.P.,
3. Scoon, G.S., Hopkins, W.G., Mayhew, S., and Cotter, J.D. (2007). Effect of post- Hooper, C., Taylor, W.R., Harrison, D., and Quyyumi, A.A. (2008). Tetrahydrobiop-
exercise sauna bathing on the endurance performance of competitive male runners. J terin: a novel antihypertensive therapy. J Hum Hypertens 22, 401-407.
Sci Med Sport 10, 259-262. 14. Antoniades, C., Shirodaria, C., Crabtree, M., Rinze, R., Alp, N., Cunnington,
4. Schiaffino, S., and Mammucari, C. (2011). Regulation of skeletal muscle growth C., Diesch, J., Tousoulis, D., Stefanadis, C., Leeson, P., Ratnatunga, C., Pillai, R., and
by the IGF1-Akt/PKB pathway: insights from genetic models. Skelet Muscle 1, 4. Channon, K.M. (2007). Altered plasma versus vascular biopterins in human athero-
5. Sengupta, K., Long, K.J., and Allen, D.O. (1981). Growth hormone stimulation of sclerosis reveal relationships between endothelial nitric oxide synthase coupling,
lipolysis and cyclic AMP levels in perifused fat cells. J Pharmacol Exp Ther 217, 15-19. endothelial function, and inflammation. Circulation 116, 2851-2859.
6. Kukkonen-Harjula, K., Oja, P., Laustiola, K., Vuori, I., Jolkkonen, J., Siitonen, S., and 15. Yamamoto, E., Kataoka, K., Shintaku, H., Yamashita, T., Tokutomi, Y., Dong,
Vapaatalo, H. (1989). Haemodynamic and hormonal responses to heat exposure in a Y.F., Matsuba, S., Ichijo, H., Ogawa, H., and Kim-Mitsuyama, S. (2007). Novel
Finnish sauna bath. Eur J Appl Physiol Occup Physiol 58, 543-550. mechanism and role of angiotensin II induced vascular endothelial injury in hyper-
7. Leppaluoto, J., Huttunen, P., Hirvonen, J., Vaananen, A., Tuominen, M., and Vuori, tensive diastolic heart failure. Arterioscler Thromb Vasc Biol 27, 2569-2575.
J. (1986). Endocrine effects of repeated sauna bathing. Acta Physiol Scand 128, 467- 16. Pall, M.L. (2009). Do sauna therapy and exercise act by raising the availabil-
470. ity of tetrahydrobiopterin? Med Hypotheses 73, 610-613.

SPORT SUPPLEMENT review By Anthony Ricciuto
message is then carried outside the nucleus to SHUTS DOWN CORTISOL

DEAD IN ITS TRACKS
4D
the cytoplasm, where ribosomes are located
and manufacture proteins. It has also been 4D TROPIN contains a synergistic blend
proven to block the catabolic hormone cortisol of ingredients scientifically designed to
from binding to its receptor, helping to prevent optimize the quality of sleep so that you
muscle wasting. can achieve optimal hormonal production.
This leads to maximum muscle building
STIMULATES GROWTH and fat incineration. 4D TROPIN does this
TROPIN HORMONE PRODUCTION
Another hormone that stimulates muscle
by increasing key signals in the brain that
facilitate sleep. Lack of sleep and subpar
BUILD ROCK-HARD MUSCLE growth and repair is growth hormone (GH). It sleep quality leads to elevated levels of the
LIKE NEVER BEFORE! does much more than just build lean muscle. catabolic stress hormone cortisol, which
Everyone reading this magazine knows the important GH is also a powerful regulator of fat me- promotes muscle wasting and belly fat stor-
role the “four anabolic horsemen” has on your ability to tabolism. GH has multiple effects on adipose age. By improving sleep quality, 4D TROPIN
pack on muscle. The holy grail of growth is none other tissue, including increasing the density of will help to lower this catabolic hormone,
than testosterone, insulin, growth hormone and insulin-like beta-adrenergic receptors in adipose, a highly thereby protecting the muscle you worked
growth factor (IGF-1). When you are looking to get big (and lipolytic (fat burning) receptor. That’s not all, so hard to build in the first place.
that is everyone reading this), these key hormones are folks— it also increases hormone-sensitive
what make it all happen. The reality is that in a synthetic lipase (a fat-burning enzyme) and competes BEWARE OF KNOCKOFFS
form, these drugs can cause nasty side effects and are with the insulin receptor, thereby blocking in- So as you can see, MHP has done their
illegal in the United States without a prescription. So what sulin’s fat-promoting actions, which keeps you homework on this one. 4D TROPIN is light-
is a bodybuilder to do to kick them into overdrive without leaner and meaner. years ahead of the competition. When was
breaking the law? The answer is 4D TROPIN. the last time you saw a formula so power-
AWAKENS IGF-1’S POWERFUL ful that it increase not just testosterone,
MHP IS THE LEADER OF ANABOLIC ACTION but growth hormone and IGF-1 levels all in
THE PACK, ONCE AGAIN One of the most powerful targets stimulated one product? Yeah, exactly— I have yet to
After hours of scouring the latest research, the R&D by GH is IGF-1, a growth factor protein that pos- see one myself, and I have tried just about
Team at MHP has created 4D TROPIN. This formula is sesses numerous anabolic properties and is everything on the market. I am telling you,
a synergistic blend of anabolic ingredients specifically a major stimulator of muscle growth. IGF-1 can this is an all-star formulation and without
designed to optimize four powerful muscle growth activa- promote protein synthesis and lower protein a doubt, many unscrupulous companies
tors— testosterone, GH, IGF-1 and mTOR. This one-of-a- breakdown. IGF-1 also works through a unique will be spinning their wheels trying to cre-
kind combination will create the ultimate anabolic stimulus mechanism of satellite cell activation. To put ate knockoffs. Just like with many industry
for unrelenting muscle growth, and set the fat-burning this into meathead language, satellite cells firsts that MHP has brought to the table,
furnace into the stratosphere even while you sleep. are dormant cells that surround a muscle fiber. the other guys always fall short! If you are
When muscle fibers are damaged, satellite cells looking for a formula to help maximize your
BLASTS TESTOSTERONE divide, elongate and fuse to the muscle fiber. As anabolic hormones, enhance your quality of
LEVELS SKY HIGH they fuse, they “donate” their nuclei to the fiber. sleep, destroy cortisol levels and help you
Key ingredients in 4D TROPIN have been shown to One very important fact is that if they do not get in the best shape of your life, then look
naturally increase testosterone levels. Testosterone is fuse to a muscle fiber, growth is stopped. no further! ■
responsible for building muscle, increasing strength and
power, and turns you into a “love machine” in the bedroom.
Testosterone largely functions as a “transcription factor,”
which binds to the nucleus of the cell and stimulates DNA
to “transcribe” or make instructions for the body to make
a specific protein on a messenger molecule (mRNA). This
4D TROPIN
• Builds lean, dense muscle faster than you
thought possible!
• Blasts growth hormone levels by up to 321%
• Increases IGF-1 levels by up to 24%
• Amplifies testosterone levels!
• Increases mTOR activation for
unparalleled anabolic growth.
• Helps burn fat, even while you are sleeping.
• Increases sleep quality for maximum
muscle recovery.
• Shuts down cortisol, fast.
• Once only a secret of the pros, this ultimate
anabolic growth complex is now available to you.
For more information, visit mhpstrong.com.
musculardevelopm
men
nt.com March 2015
20
01
NUTRITION performance BY MICHAEL J. RUDOLPH, PH.D.
SENIOR SCIENCE EDITOR
POSTWORKOUT
#1 LEAN MUSCLE GROWTH
& RECOVERY ENHANCER
Intense weight training promotes muscle growth and strength, but not without first driving the body into a catabolic state that breaks down spe-
cific muscle tissue components, such as glycogen and protein, to supply energy required for muscular function during the workout. Consequently,
you need to replenish the muscle glycogen and protein lost during exercise to promote muscle recuperation and hypertrophy. Eating high-quality
foods, such as lean protein and complex carbohydrates, post-workout is an important part of the replenishing process contributing significantly to
muscular growth.
Yet, in addition to a good macronutrient source, scientific research has found several very powerful muscle-enhancing compounds that stimulate
muscle growth and strength very well, particularly when consumed post-workout. Well, Steve Blechman and Advanced Molecular Labs have done it
once again, adding another phenomenal product to their already preeminent line of nutritional products with their newly released AML Postworkout
that is loaded with many of these muscle-enhancing compounds, likely making it the most anabolic post-workout formula to ever hit the market.
LEUCINE INCREASES MUSCLE

PROTEIN BUILDUP WHILE
PREVENTING BREAKDOWN
During exercise, muscle protein synthesis decreases
together with an increase in protein degradation, produc-
ing a collection of amino acids that are converted into
energy for the working muscle groups. When exercise is
complete, the post-workout recovery of muscle protein
levels requires dietary protein intake to increase levels of
the amino acid leucine. The increase in leucine activates
the nutrient-sensing molecule mTOR, which directly stim-
ulates muscle protein synthesis while inhibiting muscle
protein breakdown, ultimately driving muscle growth.
The muscle-enhancing effects of leucine have clearly
been shown in several studies where leucine intake
activates mTOR, especially after resistance exercise. In
one study by Walker et al.1, it was shown that leucine
consumption immediately after working out increased
mTOR activity for several hours post-workout, leading to
greater muscle protein synthesis relative to an exercised
group that did not take leucine. A second investigation by
Pasiakos et al.2 demonstrated that consumption of leucine
immediately after exercise increased muscle protein syn-
thesis by as much as 33 percent.
While leucine consumption enhances muscle protein
synthesis after resistance training, it also decreases
muscle protein breakdown following exercise by activat-
ing mTOR,3 which has been shown to turn off the enzyme
AMPK.4 AMPK is the muscle cells’ energy gauge that
promotes the breakdown of protein into amino acids when
muscle cell energy is low so the amino acids can be used
for energy to restore the cells energy status. Therefore,
leucine consumption after workouts prevents the AMPK-
driven breakdown of lean body mass, which enhances
the hypertrophic response in muscle tissue. AMPK also

promotes the breakdown of muscle
glycogen. Therefore, leucine consump-
tion also restores glycogen levels
within muscle,5 improving muscular
performance, as glycogen is a preferred
energy source for muscle tissue.
Because leucine is the essential com-
pound in protein driving muscle growth
and performance, AML Postworkout is
loaded with four grams of it to assure
that your body will be forced into an
anabolic state, especially after hitting
the weights hard.
HMB AND KIC PREVENT

EXERCISE-INDUCED
MUSCLE BREAKDOWN
In addition to leucine’s ability to pro-
mote muscle growth, two of its primary
metabolites, hydroxymethylbutyrate
(HMB) and alpha-ketoisocaproate (KIC),
also trigger considerable muscle growth.
However, HMB and KIC positively influ-
ence muscle growth primarily by attenu-
ating muscle protein breakdown.
In one study showing the influence
of HMB on muscle protein breakdown, it
was found that three grams of HMB in-
creased muscle protein synthesis rather
weakly, but attenuated muscle protein
breakdown by 57 percent.6 In addition, a CREATINE MONOHYDRATE AML POSTWORKOUT SUPPORTS
second study showed that the ability of BOOSTS MUSCLE ENERGY, THE INHIBITION OF THE MUSCLE-
HMB to reduce muscle protein catabo- SIZE AND STRENGTH DEPLETING MYOSTATIN
lism led to increased muscle growth and Creatine monohydrate is one of the most The muscle-depleting molecule myostatin
strength when combined with resistance well-characterized, muscle-building supplements prevents muscle growth essentially by inhibit-
training.7 on the market. While there are several different ing the formation of new muscle fibers15 while
KIC supplementation enhances exer- creatine varieties on the market, creatine mono- also decreasing mTOR-driven muscle protein
cise performance in several ways with hydrate is consistently the most effective, which synthesis.16 Because of the incredible capacity
the two most prominent being the reduc- compelled AML CEO Steve Blechman to add it to of myostatin to keep muscle growth in check,
tion of endogenous ammonia, which AML Postworkout. the slightest reduction in myostatin func-
hinders muscle function8 and attenuat- Numerous studies over the years have shown tion should generate notable gains in muscle
ing exercise induced muscle breakdown the effects of creatine monohydrate supplemen- growth.
or damage,9 especially when combined tation on high-intensity exercise performance. While many reports in the scientific literature
with HMB. In fact, a recent study This body of evidence clearly indicates that cre- clearly show the independent muscle-building
showed that combining 300 milligrams atine supplementation can increase power output effects of leucine, creatine monohydrate and
of KIC and three grams of HMB, the during intense exercise while also stimulating HMB, the combined use of all three compounds
same amount found in AML Postwork- muscle hypertrophy.10 The unique capacity of has only recently been shown to reduce the
out, significantly reduced symptoms of creatine to boost size and power stems, in part, negative influence of myostatin on muscle
exercise-induced muscle damage fol- from creatine’s ability to function as a primary growth. In this recent study by Mobley et al.,17
lowing a single bout of eccentric resis- energy storage molecule that rapidly reverses they showed that a mixture containing leucine,
tance exercise. the depletion of muscle cell energy (ATP) dur- HMB and creatine monohydrate reversed myo-
Altogether, the complementary mus- ing muscular contraction, ultimately recharging statin-induced atrophy in isolated muscle cells
cle-building functions of leucine, HMB energy levels within the muscle cell, prolonging by preventing the inhibition of newly formed
and KIC, which are all found in AML muscular contraction for superior muscle growth muscle fibers and therefore muscle growth. Be-
Postworkout, suggest that combining and performance.11 Creatine alsopotently drives cause of the great potential of this combination
these compounds will drive the synthe- muscle growth by triggering several different to inhibit myostatin’s hold on muscle growth,
sis of new muscle protein while concur- cellular mechanisms, including the stimulation of AML Postworkout was formulated with an
rently preventing the muscle protein muscle cell formation,12 increased muscle protein exclusive blend of all three that should trigger
breakdown, resulting in extraordinary synthesis,13 and by inhibiting the production of the formation of new muscle fibers for unprec-
gains in muscle hypertrophy. muscle-depleting molecule myostatin.14 edented levels of muscle growth.

NUTRITION performance
PUMP UP WITH BETAINE muscle hypertrophy, betaine also plays a key role in the biosynthesis
Betaine, also known as trimethylglycine, is a natural osmolyte of the muscle-building compound creatine by donating one of its
found in the cell that protects the cell against dehydration by increas- three methyl group. In fact, it has been shown that betaine inges-
ing cellular water retention through osmosis. The ability of betaine to tion significantly increases anaerobic power in the bench press and
maintain hydration reduces the negative impact that dehydration has squat.21 Taken together, the impact of betaine on these relatively
on exercise performance, such as increased heart rate, increased rate diverse aspects of muscular performance makes it an excellent addi-
of glycogen degradation, elevated muscle temperature and increased tion to AML Postworkout.
lactate levels.
Furthermore, the ability of betaine to function as an osmolyte likely POTASSIUM CITRATE FURTHER
contributes to muscle hypertrophy by causing the muscle fiber to swell. BOOSTS SUPERIOR MUSCLE GROWTH
Research has shown that muscle cell swelling stimulates protein syn- AML Postworkout also contains the simple salt potassium citrate,
thesis and decreases protein breakdown resulting in muscle growth.18,19 which has many functions that include the ability to rehydrate the body
Although the underlying mechanisms are unclear, it has been suggest- after exercise as an electrolyte,22 the capacity to enhance muscle cell
ed that cell swelling is perceived as a threat to cellular integrity, there- volume as an osmolyte, which likely contributes to muscle growth, and
by triggering certain cellular signaling cascades to reinforce structural the production of cellular energy, enhancing exercise performance.23
components of the muscle cell by promoting the synthesis of structural Altogether, the multifaceted function of potassium citrate makes it
proteins within the cell, which ultimately increases muscle size.20 another great addition to the AML Postworkout formula, assuring even
In addition to betaine’s ability to counter dehydration and trigger levels of muscular performance and hypertrophy. ■
For most of Michael Rudolph’s career he has hydrolysates, stimulate glucose uptake rate in L6 D.R., Fink, W.J., and Kraemer, W.J. (1999). Perfor-
been engrossed in the exercise world as either an myotubes and isolated skeletal muscles. J Nutr Sci mance and muscle fiber adaptations to creatine
athlete (he played college football at Hofstra Uni- Vitaminol (Tokyo) 55, 81-86. supplementation and heavy resistance training.
versity), personal trainer or as a Research Scientist 6. Wilkinson, D.J., Hossain, T., Hill, D.S., Phil- Med Sci Sports Exerc 31, 1147-1156.
(he earned a B.Sc. in Exercise Science at Hofstra lips, B.E., Crossland, H., Williams, J., Loughna, P., 15. Allen, D.L., Hittel, D.S., and McPherron, A.C.
University and a Ph.D. in Biochemistry and Molecu- Churchward-Venne, T.A., Breen, L., Phillips, S.M., (1997). Expression and function of myostatin in
lar Biology from Stony Brook University). After earn- Etheridge, T., Rathmacher, J.A., Smith, K., Szewczyk, obesity, diabetes, and exercise adaptation. Med Sci
ing his Ph.D., Michael investigated the molecular N.J., and Atherton, P.J. (2013). Effects of leucine and Sports Exerc 43, 1828-1835.
biology of exercise as a fellow at Harvard Medical its metabolite beta-hydroxy-beta-methylbutyrate 16. Amirouche, A., Durieux, A.C., Banzet, S.,
School and Columbia University for over eight on human skeletal muscle protein metabolism. J Koulmann, N., Bonnefoy, R., Mouret, C., Bigard, X.,
years. That research contributed seminally to un- Physiol 591, 2911-2923. Peinnequin, A., and Freyssenet, D. (2009). Down-
derstanding the function of the incredibly important 7. Nissen, S., Sharp, R., Ray, M., Rathmacher, J.A., regulation of Akt/mammalian target of rapamycin
cellular energy sensor AMPK— leading to numer- Rice, D., Fuller, J.C., Jr., Connelly, A.S., and Abumrad, signaling pathway in response to myostatin over-
ous publications in peer-reviewed journals including N. (1996). Effect of leucine metabolite beta-hydroxy- expression in skeletal muscle. Endocrinology 150,
the journal Nature. Michael is currently a scientist beta-methylbutyrate on muscle metabolism during 286-294.
working at the New York Structural Biology Center resistance-exercise training. J Appl Physiol (1985) 17. Mobley, C.B., Fox, C.D., Ferguson, B.S., Amin,
doing contract work for the Department of Defense 81, 2095-2104. R.H., Dalbo, V.J., Baier, S., Rathmacher, J.A., Wilson,
on a project involving national security. 8. Stevens, B.R., Godfrey, M.D., Kaminski, T.W., J.M., and Roberts, M.D. (2014). L-leucine, beta-hy-
and Braith, R.W. (2000). High-intensity dynamic hu- droxy-beta-methylbutyric acid (HMB) and creatine
References: man muscle performance enhanced by a metabolic monohydrate prevent myostatin-induced Akirin-1/
1. Walker, D.K., Dickinson, J.M., Timmerman, K.L., intervention. Med Sci Sports Exerc 32, 2102-2108. Mighty mRNA down-regulation and myotube atro-
Drummond, M.J., Reidy, P.T., Fry, C.S., Gundermann, 9. van Someren, K.A., Edwards, A.J., and Howat- phy. J Int Soc Sports Nutr 11, 38.
D.M., and Rasmussen, B.B. (2011). Exercise, amino son, G. (2005). Supplementation with beta-hydroxy- 18. Grant, A.C., Gow, I.F., Zammit, V.A., and Shen-
acids, and aging in the control of human muscle beta-methylbutyrate (HMB) and alpha-ketoisoca- nan, D.B. (2000). Regulation of protein synthesis
protein synthesis. Med Sci Sports Exerc 43, 2249- proic acid (KIC) reduces signs and symptoms of in lactating rat mammary tissue by cell volume.
2258. exercise-induced muscle damage in man. Int J Sport Biochim Biophys Acta 1475, 39-46.
2. Pasiakos, S.M., McClung, H.L., McClung, Nutr Exerc Metab 15, 413-424. 19. Millar, I.D., Lomax, M.A., and Shennan, D.B.
J.P., Margolis, L.M., Andersen, N.E., Cloutier, G.J., 10. Harris, R.C., Soderlund, K., and Hultman, E. (1996). Mammary tissue protein synthesis is regu-
Pikosky, M.A., Rood, J.C., Fielding, R.A., and Young, (1992). Elevation of creatine in resting and exercised lated by cell volume. Biochem Soc Trans 24, 335S.
A.J. (2011). Leucine-enriched essential amino acid muscle of normal subjects by creatine supplemen- 20. Lang, F. (2007). Mechanisms and signifi-
supplementation during moderate steady state tation. Clin Sci (Lond) 83, 367-374. cance of cell volume regulation. J Am Coll Nutr 26,
exercise enhances postexercise muscle protein 11. Bemben, M.G., and Lamont, H.S. (2005). Cre- 613S-623S.
synthesis. Am J Clin Nutr 94, 809-818. atine supplementation and exercise performance: 21. Hoffman, J.R., Ratamess, N.A., Kang, J., Gon-
3. Manders, R.J., Koopman, R., Beelen, M., Gi- recent findings. Sports Med 35, 107-125. zalez, A.M., Beller, N.A., and Craig, S.A. (2011). Effect
jsen, A.P., Wodzig, W.K., Saris, W.H., and van Loon, 12. Willoughby, D.S., and Rosene, J.M. (2003). of 15 days of betaine ingestion on concentric and
L.J. (2008). The muscle protein synthetic response Effects of oral creatine and resistance training on eccentric force outputs during isokinetic exercise. J
to carbohydrate and protein ingestion is not im- myogenic regulatory factor expression. Med Sci Strength Cond Res 25, 2235-2241.
paired in men with longstanding type 2 diabetes. J Sports Exerc 35, 923-929. 22. Marangella, M., Di Stefano, M., Casalis, S.,
Nutr 138, 1079-1085. 13. Willoughby, D.S., and Rosene, J. (2001). Ef- Berutti, S., D’Amelio, P., and Isaia, G.C. (2004). Ef-
4. Sandri, M. (2008). Signaling in muscle atrophy fects of oral creatine and resistance training on fects of potassium citrate supplementation on bone
and hypertrophy. Physiology (Bethesda) 23, 160-170. myosin heavy chain expression. Med Sci Sports metabolism. Calcif Tissue Int 74, 330-335.
5. Morifuji, M., Koga, J., Kawanaka, K., and Exerc 33, 1674-1681. 23. Xie, G., Li, X., Li, H., and Jia, W. (2013). Toward
Higuchi, M. (2009). Branched-chain amino acid- 14. Volek, J.S., Duncan, N.D., Mazzetti, S.A., personalized nutrition: comprehensive phytoprofil-
containing dipeptides, identified from whey protein Staron, R.S., Putukian, M., Gomez, A.L., Pearson, ing and metabotyping. J Proteome Res 12, 1547-1559.

THE M.A.X muscle plan By Brad Schoenfeld,
Ph.D, CSCS, FNSCA
DOES AEROBIC EXERCISE

ATTENUATE MUSCULAR
HYPERTROPHY?
T
he sport of bodybuilding isn’t just about
getting massive; it also involves reducing
body fat to miniscule levels. Since losing
weight is predicated on creating an energy deficit,
hard-training lifters often include bouts of aerobic
exercise in addition to stringent caloric restriction as
a means to achieve optimal fat loss. The strategy of
combining resistance training with cardio is called
concurrent training.
Although concurrent training can help to
accelerate the loss of body fat, there is evidence
that it may compromise muscle growth in the
process. This phenomenon has been termed the
“chronic interference hypothesis,” which contends
that muscle cannot simultaneously adapt to both
strength and endurance exercise.15 The chronic
interference hypothesis is predicated on the concept
of the so-called “AMPK-PKB switch” whereby
competing anabolic and catabolic intracellular
signaling pathways are believed to cancel each
other out and thereby limit exercise-induced
growth. Specifically, PKB is an anabolic pathway
that regulates activation of mTOR, which has been
shown to be critical for promoting hypertrophy
while AMPK is a catabolic signaling pathway that
antagonizes mTOR and thus blunts muscular
development.
While the chronic interference hypothesis has
been accepted as gospel by many in the fitness
field, research is actually somewhat equivocal as
A recent meta-analysis showed that the
to whether combining aerobic exercise in a lifting addition of aerobic exercise to resistance
regimen actually impairs muscular gains. Some
studies have found a negative effect of concurrent training programs reduced the hypertrophic
training on anabolic signaling,5,6 but others have
not.1 There is even evidence that adding aerobic effect size by more than 30 percent.
exercise to resistance training actually increases
the activation of mTOR to a greater degree than over the course of at least a couple of months. Fortunately, there have been a number
resistance training alone.12 Moreover, concurrent of these studies conducted. Despite somewhat conflicting results, the preponderance of
training has not been shown to decrease muscle evidence does indicate that the performance of aerobic exercise blunts the hypertrophic
protein synthesis.4,8 It is important to note, however, response to resistance training. A recent meta-analysis that systematically pooled
that although acute measures of anabolic signaling results of relevant concurrent training studies showed that the addition of aerobic
and muscle protein synthesis provide a snapshot exercise to resistance training programs reduced the hypertrophic effect size (a measure
of the adaptive response, they do not necessary of the magnitude of gains) by more than 30 percent.15 Before ditching any cardio,
correlate to long-term increases in muscle mass however, understand that the manipulation of aerobic variables appears to have a
following a regimented training program. significant effect on hypertrophy outcomes.
To get a true sense of the effects of concurrent For one, the modality of aerobic training has been shown to have important
training on muscular gains, we need to look at implications in the concurrent training response. Research suggests that running is
training studies that have investigated the topic particularly detrimental to hypertrophy. It’s been speculated that the high amount of

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eccentric forces involved in running cause excessive muscle damage, in other studies as well,7 indicating that the order of exercise really
which in turn could inhibit the ability to recuperate from an intense doesn’t matter. That said, the impact of order appears to be intensity-
lifting session.15 Conversely, cycling does not seem to significantly dependent, as both high-intensity cycling and treadmill exercise
impair muscle gains perhaps due to the lack of ground reaction forces have been shown to detrimentally effect the maximum number of
and/or biomechanical similarities to resistance exercises. Given the repetitions and total session volume when resistance training is
choice, cycling seems to be the better alternative. performed after the aerobic bout.14 Ideally, the best strategy would be
The volume of aerobic exercise also impacts the hypertrophic to allow for a lengthy recovery period between aerobic and resistance
response to resistance training. A recent study compared the effects bouts, or if possible, perform each on separate days.15
of a three-day-a-week resistance program supplemented with either A limitation of the research is that the vast majority of concurrent
zero, one or three days of continuous aerobic exercise.10 Results training studies have been carried out on untrained subjects, making
showed an inverse dose-response relationship between muscular it difficult to generalize results to well-trained lifters. A study by
gains and aerobic frequency with reductions in growth negatively Kraemer et al.11 investigated the topic in a cohort of army recruits
associated with a greater number of aerobic sessions (4.3%, 2.8% and involved in standard military training for at least three days a week
1% for the zero, one and three-day-a-week conditions respectively). for two years prior to the onset of the study. Results showed that
These findings are consistent with research showing that maximal fiber-type specific hypertrophy was impaired when aerobic training
strength is impaired with aerobic frequencies of ≥ 3 session per week was added to the lifting session compared with performing resistance
but not with ≤ 2 sessions per week.9 Detrimental effects of higher training alone. Similar findings were seen in a study of physically
volumes are conceivably related to overtraining brought about by a active college students with at least some lifting experience, with
chronic catabolic hormonal environment;13 too much exercise of any a blunting of type I and II fiber hypertrophy noted in a concurrent
kind ultimately has a negative effect on bodily systems, compromising training group versus a resistance training-only group.2 Taken
the ability to build muscle. together, these results indicate that concurrent training may be
There is a paucity of research on the effects of aerobic intensity particularly detrimental in those with training experience.
on hypertrophy in a concurrent training program. Evidence suggests In sum, the volume of aerobic exercise should be kept to a
similar increases in muscular strength between steady state and minimum if your goal is maximal muscle mass, with volume
interval aerobic training when combined with resistance training. progressively decreasing at higher aerobic intensities. Aerobic
However, no study has directly compared hypertrophy outcomes modalities that minimize ground reaction forces (i.e., cycling) should
associated with different aerobic intensities during concurrent training, be chosen over those that involve high forces (i.e., running). Ideally,
so any conclusions would be highly speculative. That said, it seems several hours of recovery should be afforded between aerobic and
logical that intensity level would be dependent on volume; the higher resistance bouts; if possible, schedule aerobic bouts on non-lifting
the intensity of aerobic training, the lower the volume needs to be to days to reduce the potential for interference.
avoid overtraining.
An often overlooked aspect of concurrent training is the effect of Brad Schoenfeld, Ph.D., CSCS, FNSCA is widely regarded as one of the
how the aerobic sessions are scheduled on muscle growth. Cadore leading authorities on training for muscle development and fat loss. He has
et al.3 found increases in upper and lower body hypertrophy were published over 60 peer-reviewed studies on various exercise- and nutrition-
comparable regardless of whether aerobic or resistance training related topics. He is also the author of the best-selling book, The M.A.X. Muscle
was performed first in a session. Similar results have been reported Plan, and runs a popular website and blog at www.lookgreatnaked.com.
References: 297: R1441-51, 2009. Res. 27: 3342-3351, 2013.

1. Apro, W, Wang, L, Ponten, M, Blomstrand, E, 6. Coffey, VG, Pilegaard, H, Garnham, AP, 11. Kraemer, WJ, Patton, JF, Gordon, SE, Har-
and Sahlin, K. Resistance exercise induced mTORC1 O’Brien, BJ, and Hawley, JA. Consecutive bouts of man, EA, Deschenes, MR, Reynolds, K, Newton,
signaling is not impaired by subsequent endurance diverse contractile activity alter acute responses in RU, Triplett, NT, and Dziados, JE. Compatibility of
exercise in human skeletal muscle. Am. J. Physiol. human skeletal muscle. J. Appl. Physiol. (1985) 106: high-intensity strength and endurance training on
Endocrinol. Metab. 305: E22-32, 2013. 1187-1197, 2009. hormonal and skeletal muscle adaptations. J. Appl.
2. Bell, GJ, Syrotuik, D, Martin, TP, Burnham, R, 7. Davitt, PM, Pellegrino, JK, Schanzer, JR, Physiol. (1985) 78: 976-989, 1995.
and Quinney, HA. Effect of concurrent strength and Tjionas, H, and Arent, SM. The effects of a com- 12. Lundberg, TR, Fernandez-Gonzalo, R, Gus-
endurance training on skeletal muscle properties bined resistance training and endurance exercise tafsson, T, and Tesch, PA. Aerobic exercise alters
and hormone concentrations in humans. Eur. J. program in inactive college female subjects: does skeletal muscle molecular responses to resistance
Appl. Physiol. 81: 418-427, 2000. order matter? J. Strength Cond Res. 28: 1937-1945, exercise. Med. Sci. Sports Exerc. 44: 1680-1688,
3. Cadore, EL, Izquierdo, M, Pinto, SS, Alberton, 2014. 2012.
CL, Pinto, RS, Baroni, BM, Vaz, MA, Lanferdini, 8. Donges, CE, Burd, NA, Duffield, R, Smith, 13. Mikkola, J, Rusko, H, Izquierdo, M, Goros-
FJ, Radaelli, R, Gonzalez-Izal, M, Bottaro, M, and GC, West, DW, Short, MJ, Mackenzie, R, Plank, LD, tiaga, EM, and Hakkinen, K. Neuromuscular and
Kruel, LF. Neuromuscular adaptations to concurrent Shepherd, PR, Phillips, SM, and Edge, JA. Concur- cardiovascular adaptations during concurrent
training in the elderly: effects of intrasession exer- rent resistance and aerobic exercise stimulates strength and endurance training in untrained men.
cise sequence. Age (Dordr) 35: 891-903, 2013. both myofibrillar and mitochondrial protein synthe- Int. J. Sports Med. 33: 702-710, 2012.
4. Carrithers, JA, Carroll, CC, Coker, RH, Sul- sis in sedentary middle-aged men. J. Appl. Physiol. 14. Panissa, VL, Tricoli, VA, Julio, UF, Da Silva,
livan, DH, and Trappe, TA. Concurrent exercise and (1985) 112: 1992-2001, 2012. NR, Neto, RM, Carmo, EC, and Franchini, E. Acute
muscle protein synthesis: implications for exercise 9. Fyfe, JJ, Bishop, DJ, and Stepto, NK. Interfer- effect of high-intensity aerobic exercise performed
countermeasures in space. Aviat. Space Environ. ence between concurrent resistance and endurance on treadmill and cycle ergometer on strength per-
Med. 78: 457-462, 2007. exercise: molecular bases and the role of individual formance. J. Strength Cond Res. , 2014.
5. Coffey, VG, Jemiolo, B, Edge, J, Garnham, AP, training variables. Sports Med. 44: 743-762, 2014. 15. Wilson, JM, Marin, PJ, Rhea, MR, Wilson,
Trappe, SW, and Hawley, JA. Effect of consecutive 10. Jones, TW, Howatson, G, Russell, M, and SM, Loenneke, JP, and Anderson, JC. Concurrent
repeated sprint and resistance exercise bouts French, DN. Performance and neuromuscular ad- training: a meta-analysis examining interference of
on acute adaptive responses in human skeletal aptations following differing ratios of concurrent aerobic and resistance exercises. J. Strength Cond
muscle. Am. J. Physiol. Regul. Integr. Comp. Physiol. strength and endurance training. J. Strength Cond Res. 26: 2293-2307, 2012.

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106
2015 ARNOLD TRAINING CAMP
By Ron Harris
Photography by Per Bernal & Gregory James

Dexter DEXTER’S CHEST ROUTINE

Smith Machine Incline Press 5 x 10
Smith Machine Flat Press 4 x 10
JACKSON
Dumbbell or Machine Flyes 4 x 10
DEXTER CHEST POINTS

• Dexter’s earliest chest training centered around
Height: 5’6” barbell presses from the three major angles: flat, incline
Weight: 238 and decline. “When I started out back at the very end
Age: 45 of the ‘80s and as the ‘90s were just beginning, guys in
the gyms still had that old-school mentality that barbell
ARNOLD CLASSIC HISTORY: pressing was fundamental to building a good chest,”
1999 Seventh place he says.
2000 Fifth place
• At one point not too many years ago, Dexter
2001 Fifth place
routinely handled 405 for 10 reps on the flat barbell
2002 Third place
bench press.
2003 Fourth place
2004 Third place • He’s never been a fan of dumbbell presses for chest.
2005 Winner • Nearly all of his chest pressing now is done with a
2006 Winner Smith machine or Hammer Strength machine.
2007 Second place
2008 Winner DEXTER’S TYPICAL ARM WORKOUT
2010 Fourth place BICEPS
2011 Fifth place Preacher Curls 4 x 8-10
2012 Fifth place EZ-bar 21’s 4 x 21
2013 Winner Dumbbell Concentration Curls 4 x 8-10
OR
One-arm Machine Curls 4 x 10
NEARLY ALL OF HIS (elbow above shoulder joint)
CHEST PRESSING NOW TRICEPS*
IS DONE WITH A SMITH Cable Pushdowns, V or Straight Bar 4-5 x 10
MACHINE OR HAMMER Skull-crushers or Dip Machine
Rope Pushdowns
4-5 x 10
4-5 x 10
STRENGTH MACHINE. *Dexter performs tri-sets, or three exercises back-to-
back without resting, for four to five rounds.
DEXTER ARM POINTS

• When Dexter began competing as a bantamweight
in 1991, his arms measured 16 inches. In recent off-
seasons, they have taped out at over 22 inches.
• Dexter doesn’t believe in doing more than nine to 12
work sets each for either biceps or triceps.
• Dexter doesn’t consider himself particularly strong
on arm exercises, and doesn’t really worry about it. He
trains them more for a pump.
PER BERNAL PHOTOS

Branch
WARREN Height: 5’7”
Weight: 245
Age: 40 (as of
CHEST WORKOUT February 26, 2015)
Incline Barbell Press 3 x 10-12
Flat Dumbbell Press 2-3 x 10-12 ARNOLD CLASSIC
Seated Machine Press 3 x 12 HISTORY
Peck Deck 3 x 12 2006 Second place
Cable Crossovers 3 x 12 2007 Seventh place
2008 Fourth place
BRANCH CHEST POINTS 2009 Third place
• As a teenage competitor, chest was a glaring 2010 Third place
weak point on his physique. 2011 Winner
• Branch trained like a powerlifter for a time in 2012 Winner
his early 20s, bench-pressing 450 in a competition 2014 Sixth place
and 585 for a one-rep max in the gym.
• For years, he was routinely handling
200-pound dumbbells in both flat and incline
presses on chest day. BRANCH LEG POINTS
• Branch is the only man to come back
LEGS from a full quadriceps tear and win a major
Leg Extensions 6 x 30 title, the 2012 Arnold Classic.
Leg Press 5 x 25 (finish with 28 • The majority of all the squats Branch
total plates, 1,260 has ever done have been performed
pounds plus sled) between two freestanding hydraulic lifts at
Hack Squats 4 x 10 (up to seven Metroflex, which he prefers to a standard
plates per side) squat rack or power cage.
Nautilus Duo Squats+ 4 x 15 (stack) • Boots are Branch’s preferred footwear
Squats 4 x 10 (up to 495) on leg day.
Inclined Lying Leg Curls 4 x 15 • Many of his leg workouts have been
Seated Leg Curls 4 x 15 performed in temperatures in excess
Lying Leg Curls 4 x 15 of 100 degrees, as Metroflex lacks air
Warm-ups not shown. conditioning.
+Legs are alternated with this machine • Branch’s legs were so far ahead of his
from the early 1980s, so it’s really a single-leg upper body at times, that there have been
press. two periods of a year when he did not train
legs at all.
• He gets his big calves from his mother.
BRANCH IS THE ONLY MAN

TO COME BACK FROM A FULL
QUADRICEPS TEAR AND WIN
CHEST PHOTOS BY PER BERNAL; LEG PHOTOS BY GREGORY JAMES
A MAJOR TITLE, THE 2012

ARNOLD CLASSIC.

Height:
Evan
5’11”
Weight: 260
Age: 32
CENTOPANI ARNOLD CLASSIC

HISTORY
2011
2012
2014
Fourth Place
Third Place
Fifth Place
ARM ROUTINE
Cable Preacher Curls 3 x 8-12
Alternate Dumbbell Curls 3 x 8-10
Barbell Curls 3 x 8-12
Rope Pushdowns 3 x 15-30
Standing One-arm Overhead 3 x 6-10
Dumbbell Extensions
Barbell Skull-crushers 3 x 10-15
EVAN ARM POINTS

• Evan hasn’t measured his arms in
well over 10 years and has no idea how
big they might be. The largest he ever
measured them at in the off-season was
23 inches with a full pump.
• His triceps show cross-striations EVAN SHOULDER POINTS
even when he’s been over 300 pounds • Evan’s favorite overhead press for
and not terribly lean in general. the shoulders used to be the seated
• Evan prefers free weights for his behind-neck press, and at age 20
biceps training, and only rarely will use he could do 315 for 10 reps. He could
machines or cables. also do the same movement standing
• Since his arms have always been a with 275.
strong point on his physique, it’s never • He trains them near the end of
made sense to him to have an “arm day.” the training week because they have
Instead, he’s always trained biceps or always grown easily.
triceps along with shoulders or chest. • Evan believes most bodybuilders
would have better overall shoulder
SHOULDER ROUTINE development if they made a point of
Dumbbell Laterals 3 x 10-12 prioritizing their rear delts in training.
Bent Dumbbell Laterals 3 x 8-12 • On lateral raises, he never does
Barbell Upright Rows 3 x 10-15 less than eight reps, and more often
Seated Dumbbell Press 3 x 8-12 works in the range of 14-16 reps per set.
EVAN PREFERS FREE WEIGHTS

PER BERNAL PHOTOS
FOR HIS BICEPS TRAINING,

AND ONLY RARELY WILL USE
MACHINES OR CABLES.
Cedric Height:
Weight:
Age:
6’1”
265
37
McMILLAN ARNOLD CLASSIC

HISTORY
2013
2014
Sixth Place
Third Place
CHEST WORKOUT
Low Incline Smith Machine Press 3 x 5 (warm-ups)
1 x 12-15, drop weight, 12 more reps
Cable Crossovers 3 x 12
(six reps bringing handles down
toward waist, six reps leaning
forward to change angle of pull)
Pec Flye Machine 3-4 x 12-20
Incline Dumbbell Flyes 3 x 12
CEDRIC CHEST POINTS

• Cedric has done at least as much of his bench-pressing on a
Smith machine over the years as he has with a barbell.
• He considers the pec flye machine one of his “bread-and-butter”
mass movements, not falling for the common belief that it’s mainly a
shaping exercise. HE CONSIDERS THE PEC FLYE MACHINE
• Cedric has worked with Dante Trudel of DC Training, and often ONE OF HIS “BREAD-AND-BUTTER”
incorporates the DC-style rest-pause type of set into his workouts: 12
reps to failure, rest 15 seconds, another four or five reps, rest 15 more MASS MOVEMENTS, NOT FALLING
seconds and finishing with two to three reps. FOR THE COMMON BELIEF THAT IT’S
MAINLY A SHAPING EXERCISE.
BACK WORKOUT
Lat Pulldowns 3 x 12-20
Bent Rows (barbell or Smith machine) 4 x 12-20
Neutral-grip Pulldowns 3 x 12-15
Seated Cable Rows 3 x 12
Rack Deadlifts 4 x 6-12
CEDRIC BACK POINTS

• Many times, Cedric will do bent rows with both a barbell
and on a Smith machine in the same workout.
• He admits to having nearly zero mind-muscle connection
with his lats until he read an article that said, “Imagine your
arms and hands together are hooks that connect to your lats,
and pull the weight down through the arms, not with the arms.”
PER BERNAL PHOTOS
Cedric likes to do a few sets of what he calls “stretching

exercises” like dumbbell pullovers with one dumbbell in both
hands or a dumbbell in each hand, or a pullover machine.
“These do isolate the lats,” he says, “but to me their real value
is in the deep stretch you can get.”

Justin Height: 5’9”
COMPTON Weight:
Age:
250
26
Arnold Classic History:
Debut
JUSTIN CREDITS
VARIOUS
INSTRUCTIONAL
JUSTIN’S LEG WORKOUT
Leg Extensions 3 x 20-30
VIDEOS FROM
Squats 3-4 x 12-15 THE GREAT TOM
(warm-ups) PLATZ FOR GIVING
Hack Squats
3 x 12-20
4 x 12-20 HIM BOTH FORM
Leg Press 4 x 12-20 POINTERS AND
JUSTIN’S ARM WORKOUT
BICEPS
Seated Leg Curls 4 x 12-20
Reverse Hack Squats 4 x 15-20
NOTES ON MENTAL
One-arm Machine Preacher Curls 3 x 12, 12, 8-10 each arm* Lying Leg Curls 4 x 12-20 TOUGHNESS FOR LEG
Barbell Curls 3 x 12-15, 12-15, 8-10+
JUSTIN LEG POINTS
TRAINING.
Incline Dumbbell Curls 3 x 12-15, 10-12, 8-10
superset with • Justin credits various instructional videos from the great
Rope Hammer Curls 3 x 15-20, 12-15, 10-12 Tom Platz for giving him both form pointers and notes on mental
*One-second flex at top of each rep. toughness for leg training.
+Lift regular speed, lower each rep for three seconds. • He did not train legs at all for a year and a half due to horrific
knee pain as a result of suffering from Osgood-Schlatter disease
TRICEPS when he was in college.
Cable Pushdowns 3 x 12-15, 12, 8-10* • Justin does not do lunges or stiff-leg deadlifts.
One-arm Rope Pushdowns • He trains quads and hams at separate workouts, but does not
*One-second flex at top of each rep* believe it’s smart to train legs more than once a week.
Machine Dips 3 x 10-15+
Overhead Extensions,
Dumbbell or EZ bar 3 x 12-15, 10-12, 8-10
superset (optional) with
Reverse-grip Skull-crushers 3 x 12-15, 10-12, 8-10
*One second flex at completion of each rep
+Lift regular speed, lower each rep for three seconds
JUSTIN ARM POINTS

• Justin’s arms measured 14.5 inches when he began training at
the age of 14. By the age of 21, they taped out at 20 inches.
• In his later teenage years, he often curled 90-pound
dumbbells using very loose form. These days, his form is much
GREGORY JAMES PHOTOS
tighter and he never uses more than 60s.

• Justin begins every triceps routine with cable pushdowns to
warm up before doing any type of free-weight movement. This was
advice he took from Masters competitor John Meadows, who told
him it would save his elbow joints from degeneration.
• He prefers machine dips to using a dip bar, as it allows for
better control of the movement and a superior contraction.

Roelly Height:
Weight:
Age:
5’7”
245
37
WINKLAAR
ARM WORKOUT
ARNOLD CLASSIC
HISTORY
2010 Seventh Place
2011 Eighth Place
TRICEPS
Pushdowns 1 x 20 (warm-up)
4 x 12, 10, 8, 6 (increasing weight)
Decline EZ-bar Extensions 4 x 6-8
Dumbbell Kickbacks 4 x 12
Seated Machine Dips 4 x 8-10
BICEPS
Barbell Curls (straight bar) 1 x 20 (warm-up)
4 x 12, 10, 8, 6 (increasing weight)
SHOULDER WORKOUT
Incline Alternate Dumbbell Curls 4x8
Seated Dumbbell Press (no back support) 4 x 8-10
EZ-bar Curls 4x6
Dumbbell Front Raises 3 x 8-10
Preacher Curls 4x8
Bent Dumbbell Rear Laterals 3 x 10-12
High Rope Pulls for Rear Delts 3 x 10-12
ROELLY ARM POINTS
Lateral Raises 3 x 10-12
• Roelly’s earliest inspiration was Arnold, and what inspired him
Shoulder Bombs* 3 x 10-12
most was seeing Arnold’s amazing arms flexing.
*Beginning with your arms straight out to your sides and your
• His triceps had a tremendous head start thanks to years of
palms facing up to the sky, bring the dumbbells up in a half-moon
gymnastics as a kid. They grow so easily that for a long time, he
shape and rotate your hands down. At the top position, the dumbbells
worked them just once every three weeks.
are almost touching, your pinkies are up in the air, and your thumbs are
• Roelly’s favorite biceps exercise for years was the barbell curl
aimed at the ground.
done in “21’s” style. For triceps, he loves lying barbell extensions
and dips.
ROELLY SHOULDER POINTS
• He feels going too heavy and using bad form are what prevent
• Both his shoulders and triceps have been compared to those of
many bodybuilders from achieving their full potential arm size.
IFBB legend Kevin Levrone.
• Roelly’s favorite mass-builder for delts is the seated dumbbell
press, but done on a flat bench without any back support.
• He feels that lateral raises can’t be done properly to isolate the
medial delts if you go heavy, and he himself rarely uses more than a
pair of 30s.
• Earlier in his pro career, Roelly often went for months doing no
direct shoulder work to let his back development catch up.
BOTH HIS SHOULDERS AND TRICEPS

HAVE BEEN COMPARED TO THOSE OF IFBB
LEGEND KEVIN LEVRONE.
PER BERNAL PHOTOS

Height: 5’10”
Ben Weight: 270

Age: 33
ARNOLD CLASSIC
HISTORY:
2011
2012
10th Place
Fourth Place
PAKULSKI 2013
2014
Second Place
Seventh Place
WHILE STILL IN LEG WORKOUT

HIGH SCHOOL AND Quads
Leg Extensions 6 x 6-20
TRAINING MAINLY Hack Squats 3 x 20
FOR FOOTBALL Leg Press 10 x 12-20
AND HOCKEY AT A
Walking Barbell Lunges 4 x 20
Horizontal Leg Press* 3 x 20
BODYWEIGHT OF OR
175 POUNDS, BEN Leg Extensions 3 x 20
*Final exercise is done for one to
COULD PERFORM three triple-drop sets.
THREE SETS OF
EIGHT ROCK-
Hams
Lying Leg Curls 10-12 x 8-20
BOTTOM REPS IN Seated Leg Curls 4-5 x 8-10
THE SQUAT WITH Reverse Hyperextensions
Stiff-leg Deadlifts
4-5 x 15-20
4-5 x 15-20
405 POUNDS. Wide-stance Leg Press 5 x 8-15
PAKULSKI LEG POINTS use the leg extension as a

• Ben gives all the credit warm-up, as most others
for his lower-body genetics do. “Extensions isolate the
to his father. Even in his quads and do a great job
50s, Mr. Pakulski has legs of that, so using them to
that are close to 30 inches prepare for a multi-joint
with separations in the movement like squats that
quads, and his calves are also involves the glutes,
legitimately over 22 inches. hams and lower back
• While still in high makes no sense.”
school and training mainly • He used to lunge with
for football and hockey at a up to 315 until slightly
bodyweight of 175 pounds, tearing his hamstring
Ben could perform three doing that, and from that
sets of eight rock-bottom point on lightened the load
reps in the squat with 405 on that movement.
pounds. • Ben’s use of and
• He once tripled 705 in praise for Vibram
the squat without a belt or FiveFingers shoes as
knee reps. the perfect footwear for
PER BERNAL PHOTOS
• Pakulski’s degree in leg training led to many

kinesiology and economics thousands of bodybuilders
from the University of going out and getting a
Western Ontario is one pair for themselves to use
of the reasons he doesn’t on leg day.

ARNOLD CLASSIC 212 Height:
Jose
5’3”
Weight: 212
Age: 40
RAYMOND ARNOLD CLASSIC

HISTORY
2014 Fifth Place
LEG ROUTINE
Leg Extensions 2 x 10-12, third set is a drop
(totaling 20-30 reps)
Squats 3 x 10-12 (warm-ups – 135, 225, 315)
3 x 6-10
Hack Squats 3 x 10 (warm-ups)
3 x 8-12
Barbell or Smith Lunges 3 x 12 each leg
Hams and Calves

Single Leg Curls 3-4 x 8-12
Lying Leg Curls 3-4 x 8-12 (work up to entire stack)
Seated Leg Curls 3-4 x 8-12
Stiff-leg Deadlifts 3-4 x 8-12
Seated Calf Raises 3-4 x 10-20*
Standing Calf Raises 3-4 x 10-20*
*Jose does the first 10 reps at a slow tempo, and the last 10
more explosively.
JOSE LEG POINTS range of motion and lack of

• In his carefree youth, Jose overall training volume are
often walked right into the what keep many bodybuilders
gym and started off squatting from ever building huge
315 right away for three sets thighs.
of 25-30 reps. He warms up a • Jose only started using
SHORTLY AFTER
lot more these days. knee wraps for his heaviest
• In a ‘Bros vs. Pros’ sets of squats and hack
squatting challenge for a cash squats in 2011, after having ACCEPTING HIS PRO
prize, he won by doing 31 deep
reps with 405 pounds.
already been training for over
20 years. CARD FOLLOWING THE
• Jose alternates between a • Shortly after accepting his 2007 NPC NATIONALS,
quad-dominant workout with pro card following the 2007
JOSE BROKE HIS LEG
SLIPPING ON AN ICY
some hamstring work, and NPC Nationals, Jose broke his
a workout that focuses more leg slipping on an icy step in
on hamstrings with some back of his house. Less than STEP IN BACK OF HIS
quadriceps work added in.
• He believes incomplete
six months later, he was back
to squatting with 500 pounds. HOUSE. LESS THAN
SIX MONTHS LATER,
HE WAS BACK TO
SQUATTING WITH 500
POUNDS.
PER BERNAL PHOTOS

ARNOLD CLASSIC 212
Eduardo CORREA
Height: 5’4” ARNOLD CLASSIC HISTORY
Weight: 212 212 Debut
Age: 33 2012 Open – did not place
ARM WORKOUT
Barbell Curls 3 x 10 (110 pounds)
Preacher Curl Machine 3 x 10 (90 pounds)
Concentration Curls 2 x 10 (40 pounds)
Hammer Cable Curls 3 x 12 (110 pounds)
Cable Pushdowns 6 x 12 (110 pounds)
Close-grip Bench Press 2 x 10 (275 pounds)
Single-arm Reverse Pushdowns 2 x 12 (45 pounds)
Dips 5 x 10, 30 seconds rest
between sets
HIS NICKNAME AT THE AGE OF 14 AT HIS

FIRST GYM WAS “37,” IN REFERENCE TO HIS
ARM MEASUREMENT OF 37 CENTIMETERS,
OR 14.5 INCHES. TODAY THEY ARE NEARLY
21 INCHES.
EDUARDO ARM POINTS

• Arms were the easiest body part for Eduardo to build, showing
great development after only a year of training. Legs have always
been a challenge in comparison.
• His nickname at the age of 14 at his first gym was “37,” in
reference to his arm measurement of 37 centimeters, or 14.5 inches.
Today they are nearly 21 inches.
• Eduardo’s arm training has hardly changed since he was a
teenager, at least in terms of the exercises he performs. What has
changed the most is a much greater emphasis on the contraction as
well as a controlled negative.
• He does not do any overhead extension movements for triceps
with free weights, as he feels they put far too much stress on the
PER BERNAL PHOTOS
elbow joint.
• Just 14 days away from the 2013 Mr. Olympia contest, Eduardo
tore his left triceps while doing shoulder presses. Somehow, he still
managed to compete that year, holding off on surgical reattachment
until after the contest. Ironically, triceps are the one body part he is
best known for.

By Peter McGough There’s a sense out there that
Photography by Per Bernal you’re at a major crossroads in
your career— almost a make-or-
break point. Would you agree with
EVAN CENTOPANI KNOWS IT’S TIME FOR that?
I would. In my amateur days
HIM TO DELIVER AND PRESENT HIS FULL and at the start of pro career, I
progressed very quickly. And there
POTENTIAL AT THE 2015 ARNOLD CLASSIC. was a lot of speculation about how
good can this kid be, how far will he
HERE’S HIS WINNING GAME PLAN! go. The Olympia was talked about.
The promising talk continued in
2011 when I won the FLEX Pro and
got fourth in my first Arnold, but
EVAN
after that something got in the way.
What got in the way?
After those early 2011 contests,
it’s true to say I pulled back a bit.
On July 13 my daughter Alana was
born and a month or so afterward
my father was diagnosed with
cancer, which he’s still fighting.
Those happenings changed how
I looked at some things. I’d never
been reckless with my bodybuilding
but I sort of changed my perspective
a little— you can say I tried to do a
CAN’T
little bit more with a little bit less.
Unfortunately, the nature of any
professional sport may not exactly
be do or die— but whatever you’re
not willing to do, the next guy is.
There are guys more genetically
gifted than me— I’m not the freakiest
bodybuilder. To be at my absolute
best, I have to push everything—
training, diet, the whole thing. For a
time, I wasn’t.
People start to lose faith in you
and to some degree, the longer
WAIT
you don’t hit what you know you’re
capable of, you start to lose faith in
yourself. At the Arnold I’ve taken
fourth (2011) third (2012) and fifth
(2014). After last year’s show I just
said to myself, “C’mon, man … you
know you can win this thing. Cut out
the nonsense and let’s do it.”
Does the general feeling that
Evan has something to prove act
as an “I’ll show ‘em” positive
spur, or is it a negative?
Evan Centopani won his IFBB pro card by dominating the 2007 NPC Neither really. I hate to say it; it’s
Nationals and then won his first two pro shows, the 2009 New York Pro and all about me. That’s the nature of
bodybuilding for me— it’s always
the 2011 FLEX Pro. Two weeks after the FLEX Pro he was fourth in the Arnold
been about me. It’s a fine line that
Classic, and he was spoken about as a leading top-six Olympia contender. But you draw as to how far are you
in his only Olympia outings thus far, in 2012 and 2013, he finished eighth and prepared to push it? You live on the
13th respectively. Here he speaks of his drive to kick-start his career. edge a little. I’m not prepared to
go hell for leather because I don’t
feel bodybuilding totally defines
me. I love bodybuilding and it’s
something I will always do, but
being a bodybuilder is part of me,
not all of me.

After competing last March [fifth in the Arnold Classic,
third in the Australia Pro] you decided not to compete
again in 2014. What was the thinking behind that?
I knew to produce my best I had to take a longer run in to
my next contest, which I decided would be the 2015 Arnold.
The thing is, you come away from a contest after four months
of flat-to-the-boards work and your body needs a rest. The
last thing I want to do, and the worst thing I could do, is jump
right back on the merry-go-round and start prepping
for another contest. Pushing ahead straight away
is asking for trouble. For me, after a show I need
time for my body to regroup. A week after the
Australia show, I was in the gym but it took about
two months before I got back on the grind.
From May onwards, everything I was doing
was focused on the Arnold. Some people
said I should try and qualify for the Olympia
in September, but I knew my body needed
a time-out. I needed to listen to myself and
follow my instincts. I knew if I delivered
another lackluster Olympia performance, the
prophets of doom would be writing me off.
You’ve been, unusually for you,
outspoken in saying you’ll definitely win
the 2015 Arnold. That’s unlike you. Why the
confidence?
I feel very strongly about this contest. A
major reason for my confidence was bypassing
contests after March last year and having just
about a full year to prepare. I didn’t hold back— it
wasn’t an off-season in the sense of throttling back.
I was driven by the thought that I had the potential to

“AFTER LAST YEAR’S SHOW I JUST SAID TO MYSELF,
‘C’MON, MAN … YOU KNOW YOU CAN WIN THIS
THING. CUT OUT THE NONSENSE AND LET’S DO IT.’”
win the Arnold Classic— I really able to do during the last couple
believe I will win that show. And of off-seasons. I stayed at 295
it’s not really about comparing but I got harder and gained a
myself to any of the other thicker, more fortified physique.
competitors and saying Well, I’m I felt this is how I should look at
better than so-and-so in this area 295. I know by starting dieting
and I’m going to beat him this at a decent-looking 295, I can
way. I have the same mindset I blow away what I looked like
had as an amateur and early pro. in 2014. For the 2014 Arnold I
I didn’t know how I was going to started dieting 10 weeks out at
win, I just knew I could do it and a soft 280. This is my best off-
I would do it. I’ve reached the season ever. I’ve never had this
reality that I can win this show kind of shape and quality at an
by just doing what I need to do. off-season high. I’m drawing a
I feel so confident and so strong comparison about this prep with
mentally. The only time I felt the my pro debut at the 2009 New
same way was going into the York Pro. I didn’t compete for
2007 Nationals and maybe the 18 months after winning my pro
2009 New York Pro. card at the 2007 Nationals, and
So the key is this longer off- made a big leap forward when I
season to prepare? won the 2009 New York Pro.
Absolutely. Having this long Any idea what bodyweight
run-in is fundamental to how I you’ll compete at in
feel about this contest and how Columbus?
I’ll look at this contest. The times Around 270 pounds. The
I’ve done really well are after highest I’ve ever been onstage
long bouts away from contests, was 262 pounds when I finished
which allow me to lift heavier third at the 2012 Arnold. I
weights in the so-called off- think you’ll see dramatic
season. I get stronger and can improvements in my legs; my
train with heavier poundages. back will be thicker and my
When I’ve competed more chest will be better. Overall
often and have had less time there’ll be a better distribution
between contests, I just don’t of muscle and despite being
get as heavy or as strong. I know heavier, my waist will remain the
some say you’re a bodybuilder, same.
not a powerlifter— it’s not about What else has changed in
how much you lift. Well, for me this off-season?
it is— because being at my It was like resetting the clock
strongest and being able to do a little back to 2009 because
heavy squats, heavy deadlifts I also got back with Oscar
and heavy bench pressing is Ardon, who I worked with to
important for me. When I do win that year’s New York Pro. I’d
them, my physique looks how it’s worked with Chris Aceto these
supposed to look. When I’m not past years, and me making the
able to lift as heavy, things are change was an amicable one.
missing and people say stuff like, Chris is a really great guy who I
“How come his legs don’t look respect a lot.
quite the way they did?” So how does the dynamic
You talk about getting big between you and Oscar work?
and strong this past year. We train together three
Expand on that. times a week. So instead of just
The drive was to get my keeping track of me via photos,
bodyweight up into the 290s he physically sees me three
but still have decent quality. I times a week, which is a much
hit 295 early in the summer and greater guide. He also gets to
pretty much held it for several see my progress close-up and
months. I was able to squat, pick up on everything like,
deadlift and bench real heavy, “Wow, you seem stronger than
much heavier than I had been last week” or “You’re dragging

“COME MARCH 7, I WILL NOT ONLY BE THE BEST I’VE EVER BEEN
BUT ALSO BE MORE THAN GOOD ENOUGH TO WIN THAT SHOW.”
What are the logistics of you So encapsulate your mindset
getting together? Oscar lives as you look forward to the
in Brooklyn and you live in Arnold on March 7.
Trumbull, Connecticut about I’m just in a different place
70 miles away. right now. I feel good about
I train four times a week and everything and don’t doubt for
three of those times we train a second that come March 7, I
together. He comes to me twice will not only be the best I’ve ever
in a row and then I go to him been but also be more than good
twice in a row. It’s pretty much enough to win that show. I’m not
an all-day affair. If I leave home saying I’ll be the biggest, the
in Trumbull at 9:30 a.m. and pull shapeliest or the one with the
over to have one prepacked meal most rounded muscle bellies, but
on the way, it’s noon by the time I believe that people will look at
I get to his place in Brooklyn. me and say, “There’s the winner.” I
He has a basement filled with will be bigger than I’ve ever been
equipment that he purchased and will be full and shredded. I
some years ago. We’ll discuss a will bring a certain quality and I
few things, and then we train for believe it will be a direct result of
90 minutes to two hours. After the the commitment to training, where
workout I eat again and get back I’m willing to go, workout wise.
on the road by 3:00 p.m., and I’ll And of how much I am prepared
be lucky to be home by five. It’s to suffer. Suffering brings a
about 70 miles but traffic can be certain quality to the physique.
heavy. When he comes to me we I want to be in such brutal
train at the Montanari Brothers condition that two weeks out from
Powerhouse Gym in New Haven. the show, there will be nothing
The bottom line is Oscar believes left to do. I’ll just be ready. I’m not
in me, that’s why he’s putting so afraid of working hard and I’m not
much time into the partnership. afraid of suffering.
a bit today, what’s going on?” It would

be arrogant, and wrong, of me to say I
could train just as hard by myself as with
someone else. It’s great having someone
who knows exactly how to get the most
out of you, how much of a touch you need
on forced reps. The intensity is very high.
He doesn’t train with me— he trains me.
He’s very hands-on. For instance, on legs
we’ll be squatting five plates. It’s like
he’s saying, “Look, if you’re putting five
plates on your back I’m not going to sit
over there and watch you. I’m hovering
right behind you, going through each rep
with you. When you get to six I’m going to
push you to four more and I’ll pull you up
myself if I have to.” He’s in it. He can read
me, knows what I’m capable of and what
my standard is.
The way we train is all about making
me feel uncomfortable— making me
feel like I’m suffering. You’re going into
a place your body doesn’t want to go. I
always equate those feelings of being
uncomfortable and suffering with making
progress. You feel uncomfortable and you
suffer, but the payback is you see yourself
getting stronger, and denser and leaner
every week.

FATHER & SON
Evan Centopani is very much a family man.
always trusted him and never had to question if he had my back. All of that is still true even
though I’m not a kid anymore. I always viewed my father as someone who is highly capable. And
that’s not just because he’s MY father … it’s the truth. Now that he’s been battling cancer for the
Of his wife Erica and 3-year-old daughter past few years, I’ve seen him put his life in the hands of others. And sometimes that’s entirely
Alana he says, “They’re everything. If someone necessary; we sometimes have no other choice. But I think we take a great risk in relinquishing so
said tomorrow, you have to choose between much power and looking to others for “the answer.” Sometimes we inevitably begin to doubt our
bodybuilding and your family— well, it wouldn’t own ability; someone else has the answer, the secret, the remedy, the cure. After all, it’s cancer
really be a choice: family every time. Erica and … what can WE do? We’re not doctors, we didn’t go to medical school, we don’t have advanced
my father are very supportive of everything I do. degrees from prestigious universities hanging on our office walls. Hell, we don’t even have an
They appreciate bodybuilding and recognize the office. So we doubt ourselves and our ability to do
opportunities it’s given me. And they have both ANYTHING to eradicate this disease. And therein
expressed to me that they think I am capable lies the danger. How much can you depend on
of more.” someone else without losing faith in yourself and
A couple of days after our initial interview, I in your own ability to positively affect the outcome
emailed Evan, asking him if in any way he was of a situation? It’s a tough balance. I sincerely
dedicating his 2015 Arnold exploits to his father, believe that MY FATHER holds the key to healing
currently battling cancer. His response was both himself. I’m not saying that he shouldn’t consult
moving and impressive. It tells you a lot about with doctors. I just think that there’s a process of
his father, and also a lot about the kind of man self-realization that we all must go through before
the son he brought up is. Here is Evan’s email we can achieve something extraordinary. That,
response in full. combined with a willingness to confront your fears
“This is something I’ve thought a lot about, and stretch yourself further than you would ever think possible, can result in the accomplishment
but I suppose I never decided one way or of tremendous feats. Honestly, I’d love to win the Arnold as a way of confirming this thought; to
another. In some way, I feel that every show I some degree for me, but more for my father. I’m not comparing cancer to a bodybuilding contest
do is dedicated to my family. The reality is that by any means. I just know that we are all capable of fulfilling our aspirations. He’s been told by
everything I do reflects not only on me, but also experts what his expectations SHOULD be. Personally, I think that’s an enormous pile of bullshit.
on my family. My father instilled certain values I know that as his son he would detest the idea of me living MY life according to the expectations
in me and I carry them with me no matter what I and limitations imposed on me by others. I feel the same toward him. I wish my father could see
do. My father has a tremendous work ethic and himself the way I see him; with all my heart I believe that he has the resiliency and strength to
is very strong-willed. I’d like to think that my fight this disease on HIS OWN terms and live a long and healthy life.”
success in whatever I choose is due, very much,
to those things being ingrained in me. I feel “MY FATHER HAS A TREMENDOUS WORK ETHIC AND IS VERY
that I owe my father a great deal. He did a LOT
for me growing up; taught me a lot of things,
STRONG-WILLED. I’D LIKE TO THINK THAT MY SUCCESS IN
treated me like an adult, always included me WHATEVER I CHOOSE IS DUE, VERY MUCH, TO THOSE THINGS BEING
in everything. I always felt safe with my father, INGRAINED IN ME. I FEEL THAT I OWE MY FATHER A GREAT DEAL.”
EVAN AND DAD-IAN SPANIER PHOTO

2015
ARNOLD
CLASSIC
PREVIEW
CHASING DEXTER … BY DAN SOLOMON
WHILE DEXTER CHASES HISTORY!!!

ARMED & DANGEROUS IN COLUMBUS
In Ohio’s capital city, rainy, chilly days why spectators at the old Veterans Wheeler. As the 2015 event approaches,
aren’t entirely uncommon, especially Memorial Auditorium barely paid any the former Mr. Olympia champion has
during the late stages of winter. Such attention to the smaller proportions his sights set on the record book. If he’s
was the case 16 years ago, the day of Jackson. The winner that night was able to win the contest, he will stand
a 29-year-old newcomer made his Nasser, massive by comparison. Those alone as its only five-time champion,
professional debut in Columbus. The in attendance may not have known it but it won’t be easy. A field of younger,
fanfare was minimal. Several months at the time, but they were witnessing emerging challengers will travel
earlier, a win at the North American the debut of a man who would go on to to Columbus to claim the $130,000
Championships earned Dexter Jackson become one the sport’s most decorated winner’s prize. But for Dexter, this is
his pro card. At 5’6” and barely 200 champions. about far more than money. It’s the
pounds, the relatively undersized Looking back at that star-studded culmination of a journey that began 16
Floridian garnered little attention ‘99 Arnold lineup, Dexter is the only years ago, an opportunity to stand alone
in a 1999 Arnold Classic lineup that man still competing, the lone survivor. as the greatest Arnold Classic champion
included superstars named Nasser, The other 14 men have long since of all time.
Levrone, Cormier and Sarcev. Held only retired, while the man called The Blade This year’s field includes a rare blend
a few months after Ronnie replaced continues to pad his résumé … and his of youth and experience. The top four
Dorian as the anointed king, size had bank account! Since that first trip to finishers at the 2014 Mr. Olympia have
become the flavor of choice among Columbus, Dexter has gone on to win each decided to sit this one out, leaving
PER BERNAL
judging panels who had decided bigger 20 professional titles, including four the door open for Dexter’s run at history
was indeed better. wins at the Arnold Classic, a record he … and a career-changing opportunity
Looking back, it’s easy to understand currently shares with Hall-of-Famer Flex for those who pursue him.

GUNNING FOR DEXTER
Who’s Sharper
Than THE BLADE?
Branch Warren: Winner of two of age difference, we won’t be surprised
the last four Arnold Classics, Branch to see Justin and Dexter share an early BRANCH EVAN
remains a legitimate threat here in 2015. callout. WARREN CENTOPANI
Although he’ll turn 40 only a few days Roelly Winklaar: After recovering
before the contest, his top-six showing from a motorcycle accident, Winklaar
a few months ago at the Olympia made it back to the stage seven times
reminded us that he’s still capable of last year, an intense schedule that netted
beating anyone in this contest. With a him two wins. A disappointing finish at
lineup loaded with “hit or miss” athletes, the Olympia raised questions about the
Branch will try, yet again, to deliver the state of his recovery, some feeling that
kind of well-conditioned, grainy muscle he may have returned to the stage before
that helped make him one of the most he was ready. A year earlier, at the 2013
dangerous bodybuilders of this era. With Olympia, Roelly delivered an overall
all the attention on The Blade, Branch is package good enough to win a major
attempting to join Flex Wheeler, Dexter title, including this one in Columbus.
and Jay Cutler as the only men to win the Ben Pakulski: MD recently learned
event three or more times. that Chris Cormier has joined the Pak-
Evan Centopani: As he enters his Man’s Tampa-based prep team. A 2013
seventh year on the pro circuit, it’s worth Arnold Classic runner-up, Pakulski has CEDRIC JUSTIN
McMILLAN COMPTON
mentioning that this year’s Arnold proven to be one of the sport’s most
Classic is only the 10th pro contest of calculated and intelligent athletes.
Evan’s career. At just 32 years old, he Known mostly for his dominating lower
remains in search of an overall look good half, the time has come for Big Ben
enough to secure one of the sport’s most to move beyond his world-class legs
prestigious titles. After foregoing the 2014 and into the realm of the “complete”
Olympia, Centopani plans to deliver a physique. If he can achieve that, there’s
combination of size and overall structure simply no telling how far he can go. In the
that could complicate the plans of his meantime, he remains in search of his
older rivals. first pro victory.
Cedric McMillan: His third-place finish Lionel Beyeke: In the early stages of
in Columbus a year ago helped restore his career (2013), Beyeke proved good
faith that Cedric may still be destined for enough to score a top 10 spot at the Mr.
greatness. There’s perhaps no one in this Olympia. As his 2015 season begins,
lineup with a higher ceiling than the man insiders have indicated that the stars
once considered a future king. It’s now may be finally aligning for a bodybuilder ROELLY BEN
been a full year since he last competed, loaded with well-conditioned muscle. WINKLAAR PAKULSKI
and many feel that this lineup represents With a few minor adjustments, there’s no
a window of opportunity for Cedric at a telling how far Lionel can go.
time when bodybuilding desperately Brandon Curry: Since his overall win
needs new blood within its upper-tier at the 2008 USAs, Curry has quietly
to eventually challenge the likes of Phil climbed the ladder, taking full advantage
and Kai. of one of the most genetically sound
Justin Compton: At just 26 years physiques in the sport. Less than two
old, Compton is one of the bodybuilding years ago, he won the Arnold Classic
world’s brightest young stars. After Brazil and now, after taking a full year to
winning last year’s Europa Orlando prepare, his sights are set on Columbus,
event, insiders have begun contemplating and the chance to stand next to The
what may come of him as he continues Blade.
THIS PHOTO-PER BERNAL
to develop a frame loaded with relatively Editor’s note: the lineup of competitors
STAGE- DAN RAY
young muscle. For those expecting for the 2015 Arnold Classic was updated
overnight success, we’ll remind you that as this issue of Muscular Development
Justin was only in fifth grade when Dexter went to press. For more information, visit LIONEL BRANDON
made his pro debut. Despite the 19-year musculardevelopment.com. BEYEKE CURRY

MUSCULAR
DEVELOPMENT
EXCLUSIVE!
BY DAN SOLOMON
As he prepares to bring his multi-sport event
to Columbus for its 27th year, the seven-time
Mr. Olympia champ remains busy as an actor, a
producer, a father and a tireless defender of the
environment. Following the announcement that
Johannesburg, South Africa will soon join the list of
host cities for his acclaimed Arnold Sports Festival,
the 67-year-old former governor sat down with
MD’s Dan Solomon for a conversation covering the
numerous layers of someone widely regarded as
the world’s most recognizable man.
Dan: How does it feel knowing that thousands

of gym memberships are sold each year to people
aspiring to be like Arnold?
Arnold: It feels good. That was my intention
from the beginning. Not only did I want to lift for
myself, but I also wanted to lift the entire sport.
I’ve been on a crusade for the last 40-something
years to promote it. Not only in America, but also
worldwide.
Dan: I’ve heard you use the word “crusade”
many times.
Arnold: That’s what the Arnold Classic is all
about. That’s what interviews like this are all about.
It’s what seminars and motivational speeches are
all about. It’s what being on the cover of magazines
is all about. It’s all about inspiring people and
telling them that no matter what your talent is, no
matter what your genetic potential is, you can really
improve your body. Exercise and going to the gym
is important no matter what you do.
Dan: With the addition of South Africa, you
and (co-promoter) Jim Lorimer have turned the
Arnold Classic into a six-continent franchise. Are
you surprised by how quickly you’ve been able to
expand the event?
ARNOLD
THE INTERVIEW
Arnold: Not really. You have to understand that we
receive a continuous and endless amount of requests
from all over the world to bring the Arnold Classic
to their country. They want to use the name Arnold
Classic because it’s how they get media attention and it
guarantees them that I will come for the event and will
help them with the promotion. We made a decision a few
years ago to go to every continent. It was a very conscious
decision and I think it was a great decision. Now we are
basically just supplying the demand.
Dan: What part of the world has presented the biggest
challenges for the expansion process?
Arnold: I think Asia. They are not as coordinated with
the amateur and professional organizations. I think (IFBB
President) Santonja is doing a great job traveling all over
the world and helping them form federations and uniting
the various organizations, and that’s why it’s very important
to take the Arnold Classic to those places.
Dan: Of all the characters you’ve played, and there
have been many, which is your favorite?
Arnold: It’s hard to say. I enjoyed playing with Danny
DeVito the twin brother as much as I enjoyed being the
Terminator, the cyborg machine, or being Conan, or
being Jamie Lee Curtis’ husband in “True Lies.” These
are all very fun characters. I know the people enjoy me
playing the tough characters or the funny characters. I
enjoyed being in the jungle with those guys and fighting
the Predator. These are all fun characters to play. But, I
also have the joy of playing my real-life character. That’s a
much more challenging character to play. Being someone
who’s on a fitness crusade, always out there promoting
health and fitness, and being on an environmental crusade,
protecting the environment.
Dan: Tell us more about the work you’re doing to help
protect the environment.
Arnold: It’s just like with fitness. We have so many
people die every year unnecessarily because they haven’t
paid attention to their health and to their fitness. And the
same goes for the environment. We have 7 million people
die each year because of pollution-related illnesses. I think
we, as a human race, can do better than that. And that’s
what I’m doing, motivating people, motivating countries
not to wait for the Kyoto 2 treaty. Let’s inspire those political
leaders to come up with a treaty, but at the same time,
let’s all work together to lick this problem. We can reduce
greenhouse gas; we can hand over a better world to the
next generation. That’s our responsibility.
Dan: What are some of the hardest parts about being
Arnold Schwarzenegger? “I always try to be
Arnold: Right off the top of my head, I couldn’t come
up with anything. I enjoy being me. I wouldn’t exchange
myself and I have a
me with anyone else in the world. I always felt confident loose mouth, but at
that I have a great vision. I have a tremendous amount
of drive and I find great joy in what I’m doing always. the same time, I do
So I would say that there’s really no downside. The only
possible downside, and I don’t mind it, is that there’s try to think about the
JIMMY CARUSO; OPP. PAGE PER BERNAL
a lot of responsibility and you are always in the public

eye. Everything you say will be weighed very carefully
responsibility and I try
and sometimes critically and therefore you have to be not to say things that
careful, even though I always try to be myself and I have
a loose mouth, but at the same time, I do try to think are irresponsible.”
about the responsibility and I try not to say things that are
irresponsible.
Visit MuscularDevelopment.com for more from Arnold
along with expanded coverage of his 2015 Arnold Sports
Festival (March 5-8, 2015) in Columbus, Ohio.

MD EXCLUSIVE!
on bodybuilding
By Ron Harris
Photography by Bill Dobbins

p a r t t w o
AS
Steroid
teroid Round
dTTable
able With the
Top 3 Muscle Legends of the ‘90s
Dorian Yates, Kevin Levrone and Shawn Ray Tell It Like It Is
Last month in Part I, our three Hall of Famers candidly discussed how they first became aware of steroids,
how they were introduced to performance-enhancing drugs (PEDs), and gave their opinions on the proper
age to start using (if at all), the quality of today’s underground gear versus the drugs used in their heyday,
and the “more is better” attitude so common today in our sport. In the conclusion, actual cycles are divulged,
as well as any lingering health problems, along with comments on synthol and the plague of early deaths
among our pros. They even opened up about what they take now, many years after retirement, to maintain
normal hormone levels. Few expected to get this information from the champions, but MD got it for you!

on bodybuilding
It’s hard to find a top consistently, and saw better a day every day for the last four weeks right up to the show.
amateur, much less a pro results. I had hit a plateau, I also used insulin for that show, two IU of Humulin R after my
these days, who does not and it helped kickstart me to workout with a meal, and with one more meal later on. Out of
use growth hormone and the next level. I made very convenience, that’s when I took my GH too. Those did help me
insulin along with AAS substantial gains that year, but add over 15 pounds of bodyweight, but it wasn’t quality muscle,
(anabolic-androgenic unfortunately I overdieted for just like what Dorian experienced. To me, I looked a little soft
steroids). Was it the same my first Mr. Olympia win, so and watery even though I won. I used both again the next year
way when you competed? they were never seen. I knew for the Arnold, and that time it threw my condition off so badly
Do you feel they are both I would be the biggest guy that I placed eighth. That was the lowest I ever placed in any
necessary for the look we up there anyway since Haney contest, and the only time I was ever out of the top six as a pro.
see today at the highest was retired, so my concern
levels? was to be as shredded as
SR: Personally, I don’t possible. “Nothing beats hard work and genetics. Synthol
know what hardships athletes For 1993, I did everything makes body parts look distorted and it washes
face today as it relates to their the same as I had the year out the fine details you should be able to see. I’m
contest prep or otherwise. before, including the gear just really old school. I say let the muscle speak
I cover the sport with the and the GH, but wasn’t so
same enthusiasm as when overzealous with my prep. As
for itself. I see it as more of a disadvantage
I competed but again, I a result, it appeared as if I had when guys use it, because they look stupid and
was never interested in made a tremendous leap in everybody sees how fake it is.” —Kevin Levrone
the pharmacology of the size from the previous year.
sport but rather the sheer What you really saw were the
passion of hard training and gains I had made over two
competition. I never engage off-seasons.
in conversation about the As for insulin, I only used
“science and drugs” with it in 1997 for the off-season
the athletes when I know I leading up to my sixth and
can’t change their disposition final Mr. Olympia win. I got
with regard to them using GH bigger than ever, but it wasn’t
or insulin, etc. It’s mindless quality muscle, and my
chatter for me because I’ve midsection was distended.
always been more interested Some do believe you need to
in how hard someone trains, use all the things out there at
or how serious they are your disposal. For me, insulin
about the challenge of the had a negative overall impact
contest, not how much shit on my physique. It kept me
they can put in their bodies from getting into my usual
or where they can get it. It condition that I prided myself
reeks of drug addiction and on. Raw mass is not the same
training replacement, which thing as quality muscle tissue.
is most likely why I’ve always I got a bit bigger, but at the
steered clear of those types expense of my separation,
of discussions with athletes crispness and clear muscle
in a sport where OCD runs separations. I see that same
rampant and clearly we have lack of separation constantly
our fair share of drug addicts! today with the guys, as well
The sad thing is that so few as the distended abs. I’m
of the upcoming generation not sure what mechanisms
even want to discuss or read are responsible. You could
about training and nutrition. theorize the guts come from
They are obsessed with internal organ growth, but if
drugs, probably because that were the case, my belly
that meshes with the “instant would still be big.
gratification” mentality of the KL: GH was still fairly new
world today. on the scene when I started
DY: I used GH during my competing as a pro. People
contest phases. The first times made a big deal about it,
I used it were for the 1991 and there was a lot of hype
Night of Champions and Mr. surrounding it. Now I need
Olympia shows. I used four to clarify what I said about
IU a day while I was dieting, not changing anything about
and I can’t say I noticed much what I used, because I did
difference adding it in. For my try GH twice. When I won
off-season in 1992, I doubled the Arnold Classic in 1996 at
that to eight IU per day 257 pounds, I used it twice

So I said screw this stuff. I did the Mr. Olympia that year my body parts or let the scale
looking sharp as usual, and then hit seven Grand Prix guide my progress. Nor did a WEEKLY
shows in Europe. I won all of those except the one in Russia cycle of drugs dictate when it test propionate – 300 milligrams
that Ronnie came out for. All of this told me that GH and was time for me to get ready for Parabolan (French trenbolone,
insulin were detrimental to my physique. They blew out my a show. I never had a “switch” came in 76 mg/ml ampoules) –
midsection and blurred out my clear cuts. They will get you that I had to click to get ready— 152 milligrams
bigger, but not better. To me, better is better than bigger! I was always getting ready year- Primobolan – 500 milligrams
What was a typical drug cycle for you in your round.
competitive prime— let’s say pre-contest and off- The introduction of steroids DAILY
season? would only come into play anavar – 50 milligrams
SR: There was never anything “typical” about my when I was in a process of growth hormone – 8 IU
approach to competition. It was different every year, as I trimming the fat while trying
like change and variety. There was never a specific time or to retain the muscle. Different I typically also did three eight-
drug that interested me to the point where I had to watch drugs were made for very week cycles in the off-season,
the calendar as if it were a guide for contest training and different purposes, therefore and those would be made up
preparation. I trained year-round for the Mr. Olympia, there was never a “typical” of basics like Deca and D-bol.
sometimes more intent than others. I had my rest periods drug cycle because I never I would do four weeks at peak
and so on, but I never “charted” the time for which a cycle needed or used the exact dosage, then taper down over
was going to take place as if it dictated my journey. I never same drug for every aspect of the next four weeks before
counted calories, weighed my food, took measurements of my body-sculpting phase. A taking four weeks off and
“car” analogy is useful here. repeating. Here is the typical
A car is used to get from point four-week peak off-season
A to point B. However, the cycle:
individual buying the car has
vastly different reasons for WEEKLY
buying a “specific” car, i.e., testosterone – 750 milligrams
size, looks, make, model, Deca – 500 milligrams
speed, interior space, etc.
There are thousands of cars DAILY
made to help give each Dianabol – 50 milligrams
individual who is interested in
buying a car an option for the As I stated a couple of years
one that is suitable for him. back when I put those in my
The analogy as it relates column, I’m sorry if these doses
to steroids is this: there are disappoint those of you who
many different drugs made were expecting something
to accomplish similar end more extreme.
results, from many different KL: It was a simple
manufacturers. The choice progression. My very first
ultimately is left to the athlete cycle was just test cyp, one
or consumer to decide which shot a week. I am guessing I
is best suitable for him to was doing 400 milligrams per
achieve basically the same week. After I won my state show
goal as his rival competitor and decided I wanted to turn
to get from point A to point B. pro, which I did the following
Many become overwhelmed year, I bumped things up a
by the choices, and choose to bit. I took the test up to 600
abdicate that responsibility to milligrams a week, and added
a guru or coach rather than do in 400 milligrams of Deca and
their own research and make two Anadrols a day, which is
their own decisions. 100 milligrams per day or 700
DY: Let me stress this is not milligrams per week. That was
a recommendation to anyone, my off-season cycle where I
only what I used. This would put on 30 pounds between the
be the course I followed circa 1990 and 1991 amateur shows.
1993 in the final 12 weeks For my prep, I would add in
before the Mr. O contest: two amps of Winstrol V, which
“Drug dealers want you to believe anyone can be a

pro bodybuilder, even compete in the Mr. Olympia,
if only you are willing to take more and more
drugs. It’s not true, and the guys who need to hear
that are in denial and refuse to listen.”
—Dorian Yates

on bodybuilding
came in 50-milligram amps, twice a week, so that’s 200 rely on large amounts to look for them and steroid use in
milligrams a week of Winny. At four weeks out from the the way you did. general, and would encourage
show, I dropped the test, the Deca and the Anadrol. The DY: Well look, that cycle I certain individuals out there to
test and Deca were long-acting, so they kept working listed above for prep was from seek out various compounds
for another couple of weeks I’m sure. At two weeks out 1993, and it was roughly 1,500 because “that’s what Shawn Ray
from the show, I started taking 20 milligrams per day of milligrams total. I never said I used. If it’s good enough for him,
Halotestin tabs. So I would go into the shows on Winstrol didn’t increase it at times over it’s good enough for me too!” No, I
and Halo. The longest my cycles ever were was 12 weeks, the years that followed. I was very won’t play into that.
and that was later on. They were usually eight weeks in meticulous, and kept records of DY: I’ll answer. Equipoise or
the early years. all my workouts, meals and drug EQ was something I liked for any
Dorian, you are well aware of the reaction that regimens. At one point, I did use part of the training year. Good
column got. People outright called you a liar and say as much as 2,500 milligrams per old D-bol was the first drug I ever
you downplayed your doses to appear as if you didn’t week in my off-season, but I didn’t used, and it’s still my sentimental
see any further benefits than I had favorite. All the guys in the USA
“I’ve always been more interested in how with 1,500. Again, everything I had loved Winstrol. I thought it sucked!
was real and potent. Parabolan The injection sites were always
hard someone trains, or how serious they came in 76-milligram ampoules, very painful for a while, and I
are about the challenge of the contest, not and it was very strong. Nobody just didn’t think it was anything
how much shit they can put in their bodies I ever talked to used more than special.
or where they can get it.” —Shawn Ray three of those a week. I hear about KL: Test cyp, Deca and Anadrol
guys now using 1,000 milligrams a always worked well for me. Those
week of tren, which is outrageous. were the basics, just like basic
If you have gifted genetics, you lifts— you couldn’t really go wrong
really won’t need mega doses. I with them. I can’t say I ever tried
honestly believe Ronnie Coleman anything that I didn’t respond to
was truly natural when he turned or reacted badly to, for the simple
pro in 1991 at 215 pounds. fact that I didn’t try a whole lot of
The guys who come to me things.
taking the highest dosages are What precautions did you
typically frustrated amateurs who take to minimize any negative
lack the genetics to become pros. consequences of using gear?
They try to make up for it by using Did you work with a doctor who
tons and tons of gear, but it doesn’t knew what you were doing to
work that way. Drug dealers want monitor your health?
you to believe anyone can be a SR: The number one
pro bodybuilder, even compete precaution I took was always
in the Mr. Olympia, if only you ensuring the pharmacology I used
are willing to take more and came from a pharmacy, which is
more drugs. It’s not true, and the not an option for most these days.
guys who need to hear that are in I had my blood work checked and
denial and refuse to listen. It’s like monitored throughout my career,
you’re crushing their dreams, but and of course my doctor knew I
meanwhile they are playing havoc was a professional bodybuilder
with their health for what? seeking extra attention to details,
What were your favorite as my personal health was always
compounds for the off-season more important to me than my
and pre-contest? Were there personal wealth and success as a
any drugs you personally never world-class athlete. I always knew
cared for? that my time as a pro athlete would
SR: I won’t answer that, and be relatively short in the big
here’s why. As a bodybuilder picture of my life as a whole.
who loved the “purity” of DY: I approached my family
bodybuilding, i.e., training, doctor and told him I was using
competition, posing, preparation gear to compete at a high level in
and camaraderie, using and my chosen sport. Thankfully he
taking steroids was never an was not judgmental. He agreed
enjoyable aspect for me— either to monitor me to make sure I
taking them or discussing them. was healthy. There are health
I had a personal disdain for all risks involved in using AAS, and
forms of drugs in our sport, as I they increase the longer you use
saw them as a necessary evil that them. I accepted that risk, and
coexisted with my first love. The my health was as good as could
last thing I want to do is rattle off be expected. My blood panels
things I used, as I feel that would did reveal the usual stressors,
only be seen as an endorsement with increases in liver enzymes

and lowered HDL levels from using KL: Call me lucky, but I never of the world’s best bodybuilders.
orals. At my heaviest, usually when had any side effects. I never had DY: I saw guys starting to use that in the late ‘90s. I
I was 280-290 pounds, my blood gyno, never lost my hair, didn’t never used it. That’s not bodybuilding anymore. You’re
pressure was borderline high. But even get zits. I suppose I had a little not building muscle with any of your own effort—
here I am at 52 years old, retired water retention when I was heavy, you’re just fluffing it up with oil. It doesn’t ever look
from bodybuilding for over 17 and my liver enzymes went up right to me, which is why I don’t even consider it an
years now. I continue to get health when I was using orals like anyone unfair advantage.
screenings. I have no organ growth else, but those all went away once I KL: I used to beat guys who used it, like Nasser. I
except for a slightly enlarged ceased the cycles. believe Flex has gone on record saying he used it too.
“athlete’s heart,” which is very One frightening drug that does All I know is, nothing beats hard work and genetics.
common. My prostate is normal. seem a bit newer on the scene is Synthol makes body parts look distorted and it
Maybe I am just lucky, but I also the fat-burner DNP, which has washes out the fine details you should be able to see.
believe keeping my use moderate supposedly been responsible I’m just really old school. I say let the muscle speak
had something to do with it. for several deaths. When did you for itself. I see it as more of a disadvantage when guys
KL: I started working with my first hear about it, and did you use it, because they look stupid and everybody sees
doctor in 1991, as soon as I set the ever have any experience with it how fake it is.
goal of winning the Nationals. I yourself? We have seen a rash of deaths in recent years
told him what I was doing, and he SR: DNP, to my knowledge, was among current and past bodybuilders, usually
agreed to do what he could to make not around during my time. If it was, involving heart attacks. What do you think is to
sure I was as healthy as possible. I can’t tell you what it did or who blame, and are you personally concerned that you
RH: This isn’t part of this used it. might not live as long and healthy a life as you
discussion, but I just want the DY: It’s actually nothing new. It’s would like due to your own past steroid use?
MD readers to know how great been around for something like
that heavyweight class was that 100 years. No one I knew used it, “Insulin had a negative overall impact
year that you won. After you, the nor did I. It’s basically a poison that on my physique. It kept me from
top seven was Flex Wheeler, Paul elevates your body temperature.
DeMayo, Ronnie Coleman, Matt I used clenbuterol in my prep to getting into my usual condition that I
Mendenhall, and Bob Cicherillo! burn body fat, and that was more prided myself on. Raw mass is not the
KL: Yup, it was a hell of a group than enough. I never used thyroid same thing as quality muscle tissue.” —
that year for sure. meds. I didn’t need them. I was Dorian Yates
What side effects did you always naturally lean and never
experience, and did they usually had trouble dropping weight. SR: It goes without saying that many of these
go away once you ended your Sometimes I would lose fat so fast it guys would still be alive if not for the consumption or
cycles? was annoying! preoccupation with steroids. Enlarged hearts, obesity
SR: The only side effect I ever KL: I never heard of it until and so on are all factors in some of these premature
felt, and I felt it every time I used, maybe a year ago, if that. deaths. It should serve as a cautionary tale as to
was the sense of completeness! Annoying? If you say so! SEOs getting health checkups, maintaining good health
I had to turn up the volume on like Synthol are supposedly very post-competition as well as a warning about the abuse
everything I did physically in the widely used now to enhance of anabolic steroids. We can point fingers at a lot of
gym. Again, I had to make the drugs the fullness of areas like the things when it comes to the death of a bodybuilder. If
work for me by working harder! shoulders and arms. At times it’s one died in a car accident, the press would focus on
Simply used alone, drugs are not easy to spot, while there must be the size of the athlete killed in the crash as a reason he
enough “stimulus” for them to work many others who did it in such didn’t survive!
they way I needed them to work a way where it isn’t so obvious. Clearly, there are way too many athletes dying
going into competition against Do you feel that in a sport where too soon, and the only thing we can do as athletes is
guys who outweighed me by 50 in terms of drugs, “anything pay attention to the warning signs, get checkups on
pounds and stood six inches taller! I goes,” synthol is acceptable? Or and off-season, monitor our health with blood work
consciously trained at a higher level would you consider it on par with and EKGs and if using, use in moderation. Listen, we
and was acutely aware of my diet to pec or calf implants, and thus all know steroids, if taken properly, work— which is
ensure the focus was on the desired unacceptable? why they exist in the first place! They are taboo to the
end result of the consumption of the SR: This is a “grown man’s uneducated minds. Yet to the athletes tearing down
drug being used. sport.” If guys want to use synthol, and building up their bodies for competition display,
DY: Like I said, I saw increases by all means he can. However, strength and endurance, we know the benefits as
in my blood pressure and liver there are consequences and a lot well as the consequences. It is not our job to educate
enzymes, and a reduction in my of unknowns about the long-term the general public as to the why we do what we do,
good cholesterol. The lower HDL effects of its use, whereas steroid any more than it’s appropriate for us athletes to ask
was the most concerning to me, as use is temporary and the human the general public how much money they make or
it is a risk factor for heart problems. body does eventually restore why they smoke or drink. Athletes need to have
But that came back up to normal. I itself back to normal once use has a strong identity and clear comprehension of the
live my life differently now. When ceased. I personally feel bad for following: Why am I taking steroids? How long will I
I was a competitive bodybuilder, I the synthol users that they feel the take them? What will I do after I am done? Know the
never had even one glass of alcohol need to take such risks. However, line between use and abuse. Strong issues face the
all those years. I never wanted to use of this product is symptomatic user if he is not properly aligned with “real life” and
stress my body any more than I of bigger issues with the user than life after competition.
already was with the gear. the desire to be recognized as one DY: Like I said several times already, as high-level

on bodybuilding
bodybuilders, we took a calculated risk. DY: I am prescribed 200 milligrams upon retiring. To be honest, I felt very
I live healthy now, and that’s all I can do. of testosterone enanthate per week. fortunate to have been able to walk
I do feel for all those who passed before This is not by choice. Once I retired, away on my own terms the way I made
my time. They were all my brothers in I was very much looking forward to a conscious decision to undertake
sport. Saying it’s all heart attacks isn’t never using steroids again, as well as the crazy idea that I could one day be
fair or accurate. My good friend Sonny dropping a good amount of bodyweight considered among the sport’s best-
Schmidt had cancer. Paul DeMayo so I could finally wear some stylish built bodybuilders ever. As for the
overdosed on drugs, and I believe clothes! Bodybuilding was something others, again, I never considered the
prescription drugs were responsible I did for myself, not for anyone else, “others.” They simply happened to
for Mike Mentzer’s passing too. Momo and I wanted to be the best at that sport share the same passion for the sport
Benaziza died from diuretics, which are which I showed a talent for. Once I was of bodybuilding I did, but I always
different from steroids in that they can no longer competing, I saw no reason to felt that was where our similarities
kill you immediately. I’m not sure if it ever use gear again. I was also trying to ended— as I was always knew I was
was ever known what killed Andreas start a family with my wife at the time. Of much more than simply a bodybuilder,
Münzer, but it wasn’t a long-term chronic course, my test levels and sperm count and that I was meant to do other things
thing like heart disease. He died shortly were both low right after I retired in the with my life as well.
after a contest like Momo did. Diuretics fall of 1997. After 18 months, we were DY: With most if not all of those guys,
were used quite a bit in the ‘90s and still finally able to conceive a child. But after they feel the need to stay larger than
are, which is very rough on the kidneys. life for psychological reasons. They
There is no denying that using large are so invested in being a particular
amounts of gear for years and years is “Only medical examiners size and weight that it becomes their
dangerous, especially to the heart. But could really tell you what identity and they are terrified to give
it’s been shown that for men in need killed all these guys. The one that up. And obviously, you can’t maintain
of it, TRT has positive applications and that extreme mass without gear, and
thing that’s used that’s more
can reduce the risk of certain chronic I mean beyond TRT doses. They are
conditions. dangerous than anything else, addicted not so much to using gear as
KL: I’m not personally concerned, like Dorian said, is diuretics. they are to the huge physique and the
because I was moderate in my use and Steroids and GH might lead to attention and acceptance they get from
took more time off drugs than most if not problems and could kill you it. Me, I don’t really give a shit. I see
all my peers. Only medical examiners guys posting comments like, “Dorian
eventually, but diuretics can
could really tell you what killed all these is only 250 pounds now! He’s so small!”
guys. The one thing that’s used that’s kill you in a matter of a couple Whatever. I did what I did. I was the best
more dangerous than anything else, like of hours.” —Kevin Levrone bodybuilder in the world for six years,
Dorian said, is diuretics. Steroids and and that part of my life is over now. If I
GH might lead to problems and could had tried to maintain all that mass this
kill you eventually, but diuretics can kill two years off gear, my T levels were still whole time, I bet I would have had a
you in a matter of a couple of hours. I was in the very low-normal range. I spoke heart attack and might very well be dead
there in Holland and saw Momo Benaziza with my doctor, and he put me on a TRT by now. But I’ve been living my life well,
die. But you know what? We have yet regimen to take me to the higher end of and plan on being around a lot longer.
to see one Mr. Olympia champion die normal. This actually reduces the chance KL: I think it’s just too hard for some
prematurely. Why is that? I tend to think of heart disease compared to having of these guys to walk away from being
they weren’t as extreme in their use as lower T. I don’t use GH. The only reason that character of the huge bodybuilder
some people want to think they were. guys my age use it is to stay leaner, and that people are amazed by. It takes a
It’s the guys who don’t have the best I am able to do that with no problems strong man to put the syringe down for
genetics that go overboard and take the anyway. good and stop playing that role. So they
bigger risks in an attempt to compensate KL: I use the testosterone pellets hold on to the past, and keep living in
and catch up to the more gifted guys. for my TRT. Those are implanted a few the past, because a future where they
It’s tough for some guys to accept that inches into my glutes, and release very don’t get that attention and respect for
some of us have better genetics and slowly over a period of months. They are their body is just too scary. I don’t want
just respond a lot better to gear than the designed to give you an even TRT dose to be that 60-year-old guy you see at
average person. of about 200 milligrams a week. I haven’t shows wearing a tank top, a weight belt
Speaking of which, I am assuming touched GH since 1997. and carrying his gallon jug of water
you are all on HRT. What is your So many retired bodybuilders feel around with him. That’s just sad. Let it
current prescribed dosage that you the need to continue cycling heavy go! I created my character out of pain
use to maintain healthy test levels, doses of gear and stay huge long after and suffering. I lost my father when I was
and do you also use GH? they stop competing. Why do you 7, and my mom when I was still young
SR: I haven’t touched or taken a drug think they do that? None of you three too. I had nothing else to hold on to, so
since I left the contest stage in 2001; it have. What made you choose to not bodybuilding became my escape and
was part of why I retired in the first place. bother with that? my world for a long time. But I was able
Drugs became the least likeable aspect SR: I believe I was given a gift: A gift to walk away from it. I like who I am now
of competing and I simply could not see of health and fitness, a sound mind and as a man, and as a father to my son. My
myself competing another year knowing body. The older I got, the more aware I legacy as that bodybuilding champion
that using them would be a part of the became of that gift. I didn’t want to take lives on in photos, videos and in the
next year in my life. I walked away and it for granted and felt very fortunate memories of the fans from those years.
never looked back. to not have any health-related issues So I didn’t need to cling to it anymore. ■

2 3
TRAINING
BY RON HARRIS
PHOTOGRAPHY BY GREGORY JAMES
RULES
YOU
MUST
NOT
BREAK!
So you wantt to
S t gett huge,
h d
do you?
? Of course
you do, you’re reading a magazine called
Muscular Development filled with photos of
some of the most freakishly muscular men
alive! Chances are, you’re working hard in the
gym, eating plenty of good food and taking
various supplements. Yet even then, you are
probably doing some things that unbeknownst
to you are sabotaging your efforts. As someone
who has been training for 31 years now and has
been around more gyms and bodybuilders than
I can even remember at this point, I’ve picked
up on some of these violations that keep us
from reaching our goals of being as big as we
can be. Here are 23 rules you must not break!

1. DON’T COPY THE PROS IF YOU’RE NOT A PRO.
This will sound like blasphemy coming from a man who quite possibly has
written more pro training articles than any other writer alive. But here’s the
deal. The men I write about are genetic freaks who grow muscle very easily,
recover better than the average bear, and also use items that drastically
enhance muscle recovery and growth. They can do 30-40 sets per body part
and train six days in a row and make progress. Many of them are sponsored
athletes whose job is to eat, sleep and train. Unless all that sounds eerily like
you and your life, you really need to make your workouts shorter and more
efficient, and build in more rest days. Otherwise, you will only get horribly
overtrained. Not only will you not grow, you might even shrink!
2. DON’T USE PERFECT FORM

ALL THE TIME.
We preach perfect form, but the reality is that
using very strict form 100 percent of the time will
limit the amount of weight you are able to use. There
is a time and place for perfect form, and movements
that demand it for safety’s sake, such as squats and
deadlifts, should be done strictly. But it’s also true that
loosening up your form allows much heavier resistance
to be used, thus providing maximum overload to the
muscles. A little bit of “body English” goes a long way.
3. DON’T USE SHIT FORM ALL THE TIME.

On the other hand, using loose form exclusively will
not provide the target muscle or muscles with sufficient
TUT, or time under tension. You also don’t want to
drop the weight, as a controlled negative is critical for
optimal gains in both mass and strength. It’s also very
tough on your joints and connective tissues. So, you
can incorporate strict and loose in the same sets by
starting off strict, then loosening up your form once
you can’t complete any more strict reps. The bottom
line with form is, you miss out if you never use strict
form, and you also miss out if you never relax your
form. Do both at various times to get the best results.
4. DON’T DO THE SAME EXERCISES

CONSTANTLY.
Arguments against changing up your
exercises often reference eight-time Mr. Olympia
Ronnie Coleman, who hardly changed a thing
about his training in all the years he competed.
Let’s get this straight, though. Ronnie was a
genetic freak even compared to almost every
other pro. Assuming that what worked for him
will work the same for you is beyond ludicrous.
Your muscles adapt to doing the same exercises
week after week. While switching up exercises
too frequently means you never make much
progress in terms of weight, you do want to rotate
your exercises periodically. If you don’t, odds are
excellent that you will hit a plateau eventually and
your gains will grind to a halt.
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5. DON’T SHUN MACHINES.
Barbells and dumbbells are classic training
tools that have stood the test of time for more
than a century now. You should use them at
every workout. At the same time, there are some
very effective machines out there that will work
your muscles from angles that would be nearly
impossible to duplicate with free weights. And
on leg day, machine movements like leg presses,
hack squats and leg curls complement staples
like squats, front squats and Romanian deadlifts.
Using all free weights or all machines would be
a mistake. Instead, incorporate both so you have
all the best tools at your disposal.
6. DON’T FAVOR STRONG

BODY PARTS.
It’s only human nature to put more work into things
that pay off with visible rewards, and to put less effort into
things that seem to be pointless. Many guys fall into the
trap of spending more time and energy on the body parts
that respond well, while giving short shrift to stubborn
body parts. Over time, this leads to greater and greater
physique imbalances, with some areas overdeveloped and
others painfully lagging behind. Assuming you don’t want
that, just do enough to maintain your stronger areas and
no more, while you prioritize weaker body parts with extra
work. Your strong body parts certainly won’t fade away, but
if you give your lagging areas a fighting chance, you might
be surprised to find they are capable of growing after all!
7. DON’T FLY SOLO.

Having a training partner isn’t
an option for everyone. If you could
have one but don’t, I strongly urge
you to find one. Maybe you don’t
need anyone yelling in your ear
to motivate you. Neither do I. But
there are certain movements you
can’t go heavy on safely without
a spotter, such as barbell bench
presses, incline presses and
military presses. Even if you have
a power rack to squat in, a spotter
gives you that extra confidence to
push more weight and get more
reps. The best training partners
are ones you can have a friendly
rivalry with. In those cases, neither
man wants the other to outdo him,
and you bring out the best in each
other.

8. DON’T SKIMP ON LEG AND
BACK TRAINING.
Many would-be bodybuilders have complained to me
that they can’t break past a certain bodyweight. Then I
notice that their legs and backs are far less developed
than everything else on their bodies. Since those are the
two biggest muscle groups in your body, it only stands
to reason that building them would give you significantly
more lean muscle mass and therefore, additional
bodyweight. Far too often, leg and back workouts are
short and perfunctory. Don’t slack on those training
days. Put equal effort into your back and legs that you do
for everything else, and your physique will be bigger,
heavier and more impressive— with a look of power it
lacks without strong development in the legs and back.
9. DO
O TAKE
E OCCASIONAL
CC BREAKS.
R S
Even a car can’t be driven at redline for too long before the engine
goes. Your body can’t be pushed at high intensity indefinitely, either. If
you’re lucky, the worst thing that will happen is you get overtrained and
lose enthusiasm for the gym, start having trouble sleeping and get low-
grade infections like a cold or sore throat. If you’re less fortunate, you’ll
get injured from the constant beating on your tendons and ligaments.
Even the great Dorian Yates, who has few regrets about his training days,
would have taken more downtime if he could go back and do things
differently. You can either take a solid week off every couple of months, or
alternate periods of high intensity with a week or two of going lighter, not
training to failure and throwing in extra rest days. As Dorian likes to point
out often, your muscles might be recovering if you are hitting different
body parts every day, but your CNS (central nervous system) is getting
pounded hard every tme you turn on your beast mode in the gym.
10. DON’T IGNORE ODD PAINS.

Very rarely do injuries truly “come out of nowhere.” In most cases, your
body does send signals, typically in the form of pain in weird areas like
your elbows or lower back that precipitate getting hurt. Dexter Jackson has
made it to age 45 and nearly 30 years of training without a major injury by
paying close attention to those signals and backing off on any exercises that
cause such pain. Training “through the pain” might sound like the macho
or “hardcore” thing to do, but rest assured that a serious training injury
11. DON’T DO EXERCISES THAT will take you out of action for a while and cause you untold frustration and
ARE WORTHLESS OR regret. Few things are worse for a bodybuilder than being unable to train
DANGEROUS FOR YOU. and watching your body grow smaller and weaker by the day.
I confess to being partly responsible
for drilling it into your heads that certain
exercises absolutely must be performed or
else you are doomed to a life of no gains:
movements like squats, deadlifts, bench
presses, military presses and barbell rows.
But due to individual structures and leverages,
there will be many cases when one or more
of those simply doesn’t fit you and won’t be
productive. And if you have already hurt an
area like your lower back or shoulders, you
will also find that some exercises are going
to put you at too much of a risk for re-injury
that they aren’t worth it. For instance, I haven’t
deadlifted in years, and I no longer go heavy
on squats, both due to lower back issues. I’ve
continued to make gains by working hard on
other exercises, and so can you.
144 MD
12. DON’T TRAIN LIKE A perfect technique for heavy lifts as
POWERLIFTER. actual powerlifters have), but you are
Numerous studies have confirmed doing nothing to force your muscles
that training very heavy in the one to to become larger. Would you rather
five rep range is superior for building have quads that look like they could
strength, while muscles need more squat 600 pounds even though you
time under tension, which typically stick with 315-405 for sets of 10-20,
equates to eight to 12 or more reps, to or would you prefer to actually squat
stimulate actual muscle growth. Yet I still 600 and have legs that are nothing
see tons of guys who are supposedly special? Trust me, I have competed
training to get bigger doing very low against guys who could squat a lot
reps— usually on ego lifts like bench more than I could, but my quads blew
presses and squats. Not only is training theirs away. Make up your mind. If you
that heavy putting you at greater risk are trying to look like a bodybuilder,
of injury (since few have mastered train like one!
13. DON’T ASSUME MORE IS BETTER.

Just because three sets of an exercise might give you better
results than one set doesn’t mean six sets is even better, and
10 sets better still. What we do in the gym is stimulate gains.
Those gains don’t happen unless you rest the muscles and feed
them in order for them to recover and grow. There will be a
threshold of training volume and frequency that if passed, will
only lead to diminishing returns because you have done more
than your muscles and CNS are capable of recovering from
before you beat them up again. Point blank: if you don’t recover,
you can’t grow. You will need to experiment to learn just how
much work you as an individual can stand and still make gains.
But make no mistake— there is a very real limit you must not
cross. Otherwise, training 12 hours a day every day would yield
the best results. Try that and you will look more like a Kenyan
marathon runner than a bodybuilder in a few months.
14. DON’T MAKE YOUR SPOTTER

LIFT YOUR WEIGHTS.
Lift your own weights, for God’s sake. What is the point
of loading up the bar or using such heavy dumbbells that
you can’t do even one rep under your own power? If it’s
purely so you can delude yourself into believing you are
able to handle x amount of weight in a given exercise, you
need to change your way of thinking, fast. A forced rep
or two for a few sets per workout is fine, but if you need
someone to lift part of the weight for you at all times, you
are really doing it wrong. Lighten the load, do the reps on
your own, and your results will be infinitely better.

15. DON’T MAKE
EXCUSES.
I’ve heard them
all, and I’ve made
plenty of them myself.
I can’t get any bigger
because my genetics
suck, because I’m
natural, because I’m
too young, I’m too old,
I’m the wrong race, etc.
Excuses are lies we tell
ourselves to feel better
about our lack of effort
and dedication. Once
you assign yourself
to some category you
are certain can’t make
any progress with your
physique, it becomes a
self-fulfilling prophecy.
The mind is a powerful
controlling force in
bodybuilding, and
if you have given up
mentally, you can be
16. DON’T TRAIN ON AN EMPTY STOMACH.
You wouldn’t get in a car with a gas tank on empty and expect to go anywhere, so why
sure you won’t grow.
do you think you can have effective workouts without eating? Some people do it because
And when you don’t,
they have to train early and “don’t have time” to eat first. Really? Wake up earlier and
Hey! You knew you
get some eggs and oats in! Others do it intentionally, believing that the miniscule growth
wouldn’t anyway. Check
hormone spike resulting from training hungry will lead to better results. Think again.
that defeatist attitude
You need protein in your system, so your body doesn’t scavenge it from your own muscle
and start thinking you
tissue for fuel. And you need carbs for your body to convert to glycogen to fuel muscular
are capable of doing
contractions and allow for a pump. A substantial solid-food meal is best, but a shake with
anything you put your
protein and carbs is better than nothing. Training like a bodybuilder on an empty stomach
mind to.
is pretty much a wasted workout.
17. DON’T AVOID

THE TOUGHEST
EXERCISES.
Avoiding an exercise
because it’s dangerous or
unproductive for you is one
thing. Avoiding movements
simply because they are
uncomfortable and/or tough
to do is just a bitch move! Only
a certifiable masochist truly
enjoys squats, front squats,
deadlifts and a handful of
other basic movements that
will make you feel like you’ve
been run over by a truck.
Yet these are the exercises
that will give you the most
bang for your buck, or for
our purposes, slap the most
muscle tissue on your frame.
Do them, or be prepared for
a longer road to the physique
you want, with far more twists
and turns along the way.

18. DON’T OVERDO INTENSITY
TECHNIQUES.
Drop sets, supersets, forced reps,
static holds, rest-pause, pre-exhaust and
giant sets are all great ways to shock
your muscles into the growth zone. But if
you do them all the time, they are going
to be a lot less shocking! By being more
judicious and using each method more
sparingly, you will reap the rewards
without burning out your CNS and/
or having your body adapt to the point
where nothing you throw at it will elicit
that same response anymore.
19. DON’T MISS SLEEP.

This goes back once again to recovery,
which along with nutrition is commonly not
given proper respect and attention. Sleep
is when your mind and body regenerate
and reboot. You won’t be able to train at
100 percent when you miss sleep, and you
damn well won’t be able to recover and
make the gains you should if your rest is
suffering. Some of you are genuinely very
busy with work and family obligations,
and getting eight hours a night may not
be feasible. Sleep as much as you can, and
grab little naps when you can. Sleep is
absolutely critical to your goals of building
new lean muscle tissue.
20. DON’T RELY ON GEAR OR PROHORMONES.

Drugs work— there is no denying that fact. Studies have even
been done where subjects experienced some muscle growth while
being administered supraphysiological doses of testosterone
when they weren’t doing any weight training at all! Some guys
fall into the trap of half-assing it in the gym when they are using
steroids or prohormones, since they figure the drugs will make up
for their lack of real effort and intensity. Yes, you probably will still
see some gains training like a pussy. They are but a fraction of the
results you would see if you were killing it in the gym.

21. DON’T TRAIN LIGHT ALL THE TIME.
Just as some guys insist on training far too heavy, more like
a powerlifter than a bodybuilder, there are also those at the
opposite extreme who purely aim for a sickening pump, and
utilize higher reps with lighter weight. Pumps are definitely
valuable, but you still need to challenge your muscles too.
At least some of your sets need to be in the eight to 10 rep
range with enough resistance to activate the fast-twitch muscle
fibers. For proof of the havoc that training too light can wreak,
look no further than the competitive bodybuilders who decide
to train lighter during prep only to “flatten out” and lose
significant amounts of muscle thickness and density by the
time contest day comes around. If your muscles are no longer
being called on to move the heavier weights that built their
size, they will downsize.
22. DON’T JUMP FROM ROUTINE TO

ROUTINE EVERY WEEK.
What’s the best routine? There is no one training style that
delivers the best results for everyone, but until you’ve tried
a few like FST-7, DC, Mountain Dog or Blood and Guts, you
won’t know which one could benefit you. The problem is, a
lot of guys only give a new training style a couple of weeks
to “work” before abandoning it for what they hope is their
salvation from smallness and moving on to the next one.
Don’t be so hasty and impatient. Give any training system
a solid six to eight weeks minimum before evaluating your
results and deciding whether or not to continue with it. Often
it takes nearly that long just to really nail down the newer
techniques and intricacies of a given training methodology.
23. DON’T QUIT!

I saved this one for last. Muscle growth is a fairly
rapid process in the beginner stage of training, then
slows down more and more as months and years
go by. You will still continue making gains in size
and strength, but they will be fewer and further
between. There will be phases where you are
seemingly doing everything right, yet you still aren’t
growing. It’s those dark times when many guys
give up on training altogether out of frustration,
certain they have reached their full potential even
if it’s far less than what they had initially envisioned
and hoped for. I’m here to tell you that except for a
rare few genetic freaks, reaching your full potential
for muscular size can take as long as 20 years. The
majority of trainers never see it because they quit
long before then. If you can stick it out and keep
grinding away, you will eventually find you can
build a much better physique than you thought.
It’s all a matter of having a little faith and doing
the right things with your training, eating and rest
consistently for a very long time.

TESTOSTERONE By Daniel Gwartney, M.D
Testosterone, Baldness and

Cardiovascular Disease
Nature sends up little sig- RECALLING THE DAYS OF MAKING BALD ‘SEXY’
nals, but like the warning lights SPRAY-ON HAIR NBA legend Michael Jordan has been credited with making
on your car’s dashboard they are A great deal of pressure is placed upon people bald “sexy” when he shaved his head. The trend has become
ignored until smoke starts bil- expressing certain physical traits to change or so pervasive that public opinion now associates a shaved
lowing from under the hood. One conceal their appearance. Baby boomers and head with strength, masculinity, dominance and leadership
of the unintended consequences Generation Xers will recall the daily encounter with potential.3 The exact opposite of what balding men faced in
of cultural development is that men sporting ... well, pathetic comb-overs in the the 1960s through the mid-1980s. Hair loss in process is still
certain signs carrying an as- attempt to conceal hair loss. This was a particularly viewed negatively, enticing many balding men to embrace the
sociation with a negative health sensitive issue during the “big hair” days of the shaved-head appearance.
effect can be destigmatized or 1970s and 1980s, but remains so today. The “free It is difficult to understand why baldness developed as a
even socially incentivized into a love” movement of the “long-haired hippies” had trait when looking from the perspective of the individual. How-
desirable trait.migrated to the social consciousness of the nation, ever, trait development is evoked for the benefit of the species.
and relationships began to increasingly value sex- From this perspective, theories have emerged that baldness
ual attraction over character and pedigree. Men suffering from early-onset hair loss signals to women that a man may not represent a favorable
were often mocked or shunned romantically, affecting their self-esteem and body breeding partner, as he is nearing or at an age when he is not
image.1,2 Job opportunities, and other areas where bias could manifest, were withheld physically capable of providing long-term security and suste-
from balding men. This is what opened the marketing opportunity for “GLH Spray-On nance to the woman and their offspring.4 Early-onset balding
Hair” by Ronco. No, it did not relieve the men of any shame they may have been feel- may also signal that offspring could be less healthy.5,6
ing. It did make for some very memorable television infomercials, though.
SEXIST, CAVEMAN VIEWS
If you are already suffering from hair loss, nature Nature and genetics still follow the programming devel-
is giving you advanced warning that something oped when living in a cave was a modern idea, and fire was
considered a poorly controlled source of heat and light. For a
wicked this way comes if you do not take care of mate and her children to thrive, it was imperative that the male
be capable of defending, foraging, hunting and crafting es-
your own health. sential needs to complement the efforts of the woman. The life
span of humans was also shorter, so bald men seen in ancient
times were often those suffering from baldness at a relatively
young age. It sounds completely sexist, but nature really
doesn’t care too much about people’s feelings— just breeding
and survival on a population-based scale.
BALDING AND INCREASED

RISK OF HEART ATTACK
From time to time, studies have noted an increase in
heart attacks or other forms of cardiovascular disease in
balding men. This is particularly pronounced for those suf-
fering from androgenetic alopecia; balding on the top of the
head (vertex) is most strongly associated with health risks,
as opposed to those with a receding hairline (frontal).7,8 The
earlier the onset, the more severe the risk according to lim-
ited research.5,6,9,10 Note, women can suffer from androgenetic
alopecia, as well as female-to-male transsexuals, but this
article focuses on men only.

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TESTOSTERONE
Balding has often been blamed on testosterone, the whipping boy for Few people are aware of a predisposition toward addiction/de-
all of society’s ill. As balding occurs chiefly in men, it has been shown pendence or suicidal risk. There are no reliable markers that would
to be related to DHT production (the more androgenic metabolite of allow a person to foretell such a risk and take steps to avoid becom-
testosterone) and is accelerated in predisposed men abusing anabolic- ing victim of such events. However, for cardiovascular disease, there
androgenic steroids (AAS).11 In fact, one of the few treatments for delay- are markers that can be followed and used to inform a person of a
ing or reducing hair loss in men is the use of possible increase in risk for harm from
5-alpha reductase inhibitor drugs, such as misusing AAS. Family history is also an
finasteride or dutasteride.12 Inhibitors of 5-al- important indicator. Many people do not
pha reductase prevent or reduce the forma- have the time or access to have their blood
tion of DHT in the hair follicle and prostate. analyzed, and depend on how they feel
Men should realize that this class of drug is and look. Well … look.
not entirely benign, as it affects neurosteroid
levels, and is associated with side effects TAKE A LOOK IN THE MIRROR
that may make it less appealing. The most Look in the mirror, and bend forward
common adverse events include reduced to see if you are experiencing noticeable
libido, decreased ejaculate volume and hair thinning at the top of your head. Ask
gynecomastia.12,13 However, no truly effective your barber or stylist if they see any signs
cure has been discovered— only treatments of thinning, and tell them to be honest
that can slow or gradually reverse hair loss since they are working for tips. Few would
while being used. When these drugs are risk insulting a customer and losing a tip.
withdrawn, the hair loss returns. Talk to your spouse, parents or really tall
When viewed collectively, the results friends. People notice, but just don’t men-
of numerous studies show a significant tion something like this lightly. If all else
association suggesting that men who fails, take one of those annoying selfie
suffer moderate-to-severe vertex hair loss, photos of the top of your head, but please
especially before the age of 55, may be at don’t post it to any social media. Every
increased risk of coronary heart disease few months, look for any change. Yes, it
(i.e., heart attacks or angina) and metabolic is as self-ridiculing as the recommended
disorders.5,6,9,14 testicular self-exam, but serves the same
Before anyone with a bit of shine to his purpose— catching a treatable condition
scalp grabs the defibrillator and dials 911, before it becomes advanced.
let’s put this all in perspective. Hair loss is One cannot discuss hair loss in body-
not always due to androgenetic alopecia, builders without acknowledging the ac-
but it is the most prevalent cause in men tions of AAS on hair loss. Again, about 40
under age 60 or so. Other causes can in- percent of men are predisposed to hair
clude malnutrition, a side effect of certain loss.14 It occurs at a variable rate, but can
drugs, systemic disease, autoimmune be accelerated by AAS used in supra-
disorders, thyroid disease and so on. Men physiologic concentration.15 It is possible
who develop a receding hairline, but keep that certain highly androgenic AAS could
the hair on the crown (top) of his head, have accelerate hair loss even in “replacement
a lower risk compared to men who lose hair dosing.” Compound this with the use of
at the top of the head. aromatase inhibitors to decrease both the
absolute and relative amount of estrogens,
THE EXTREMES OF and the possible harm to both the hair
BODYBUILDING follicle and the cardiovascular system may
Now, to the “heart” of the matter. Body- Men who suffer moderate- be multiplied.16
building has historically been a demonstra- Interestingly, hair follicle cells have
tion of vitality, masculinity and fitness. For to-severe vertex hair loss, receptors for the pituitary hormone, LH.17
the majority who pursue bodybuilding as a especially before the age of This same receptor responds more vigor-
lifestyle, it remains so. Unfortunately, as has ously to hCG, the “pregnancy hormone”
been evidenced by the increasing number of 55, may be at increased risk of used by many during AAS cycles. hCG
deaths among middle-aged men driven to stimulation of the hair follicle is associated
compete at an advanced level in bodybuild-
coronary heart disease. Before with lush hair growth in women during
ing, powerlifting, Strongman competitions, anyone with a bit of shine to pregnancy, and may potentially improve
etc., the extremes reached by some of these the health of hair of men, or stave off
men, and methods used, are taking their toll. his scalp grabs the defibrillator some of the deleterious effects of AAS
Over and over, one hears of men from these and dials 911, let’s put this all cycles. Remember, AAS use shuts down
sports, at all levels, suffering heart attacks LH production, so this may be another
or sudden death in their 40s and 50s; even in in perspective. compounding factor involved in hair loss
their 30s on occasion. It is not an epidemic, among drug-enhanced athletes. hCG can
yet. There has not been a marquee name affected yet that would stimulate aromatase in tissues, so it may offer some of the estrogen-
make headlines, and the cause of death is not always heart attacks related hair protection as well. Another finding of relevance is that hCG
or strokes. Sadly, addiction to other drugs (e.g., heroin, cocaine, etc.) is reduces androgen receptors and type 2 reductase (the enzyme that
present, as is suicide. makes DHT) in the skin of women; men have not been studied.18

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TESTOSTERONE
OBESITY AND INSULIN hormone-like messengers called cytokines, tion, but signs that portend specifically to your
RESISTANCE may increase hair loss. The same signals health and ability to tolerate abusive behavior.
A lot of information there, but it’s not over are also released during exercise, and can If you have a family history of baldness and
yet. Androgenetic alopecia is associated with remain elevated in a state of over-training.22 heart attacks, and you are losing hair in your
other metabolic conditions that may harm This makes it essential to get adequate rest teens, 20s or any time before your 50s, you
the health of the hair. Very relevant to drug- and recover fully between workouts. If you may be putting yourself in harm’s way. Aside
enhanced bodybuilders is the relationship are not concerned about your cardiovascular from the effects of AAS and other drugs,
between androgenetic alopecia and insulin health, at least consider your hair. If you are consider steps you can take to save your hair
resistance. While it is notable that 5-alpha already suffering from hair loss, nature is and your life. Stress reduction, avoiding high-
reductase inhibitors improve insulin sensitivity, giving you advanced warning that something glycemic load meals, improving your insulin
not only are AAS culprits for inducing insulin wicked this way comes if you do not take care sensitivity, aerobic exercise, maintaining a
resistance, but so is growth hormone (hGH).19,20 of your own health. healthy level of body fat consistently, avoiding
Insulin is frequently used by those seeking smoking and getting sufficient rest will help.
greater mass. The potential for the excess THE IMMENSE Those choosing to use AAS theoretically may
insulin to affect the hair follicle exists as well, PRESSURE TO EXCEL find some decrease in the hair-harm by avoid-
considering that insulin resistance is a state of Too often, especially in bodybuilding, there ing DHT-derived AAS, including aromatizable
elevated insulin in the blood. is immense pressure to excel. It is a matter AAS, and monitoring estradiol concentrations
The considerable size of bodybuilders, and of personal pride and self-identification. In to ensure they do not fall too low. Concurrent
the propensity for some to gain a considerable a culture where others are willing to “win at hCG use may have some utility, but again, that
amount of weight off-season, are other factors any cost,” and the difference between cham- is just theory at this point.
to bear in mind. Obesity is commonly consid- pion and runner-up may be the risk one is As a last note, there is some sugges-
ered to be a state of elevated fat mass, but willing to take in regard to drug abuse, this tion both for and against the use of niacin
little research has been done in the changes in can result in a race to the grave. Young men in balding men. While there are beneficial
physiology that occur with increased muscle and women are foolhardy and take risks effects in regard to its antithrombotic, anti-
mass. Elevated fat mass is associated with in- without regard for the consequences. It is inflammatory and antioxidant properties, it
sulin resistance. Some mass athletes, includ- human nature. However, with the arsenal of stimulates the production of prostaglandin
ing bodybuilders, allow themselves to gain an drugs now present in sports, the risks and D2. This is the signal that causes the flush
unhealthy amount of fat off-season in order to consequences are much more severe. familiar to those who have used niacin.23 Un-
relax or gain additional muscle mass. Obviously, people are going to choose for fortunately, prostaglandin D2 is thought to be
Not only is obesity associated with in- themselves how to act and behave, and what a key chemical player in hair loss.24 For now,
sulin resistance, but also a chronic state of level of risk is acceptable. Do your best to be balding men may wish to avoid taking niacin
inflammation.21 Inflammation, signaled by fully informed, not only of general informa- unless directed by their physician. ■
References: Opin Pharmacother 2004;5:933-40.

1. Cash TF. The psychological effects of androgenetic alopecia in men. J Am 13. Finn DA, Beadles-Bohling AS, et al. A new look at the 5alpha-reductase
Acad Dermatol 1992;26:926-31. inhibitor finasteride. CNS Drug Rev 2006;12:53-76.
2. Lee HJ, Ha SJ, et al. Perception of men with androgenetic alopecia by 14. Yamada T, Hara K, et al. Male pattern baldness and its association with
women and nonbalding men in Korea: how the nonbald regard the bald. Int J coronary heart disease: a meta-analysis. BMJ Open 2013 Apr 3;3:e002537(9 pp).
Dermatol 2002;41:867-9. 15. Randall VA, Hibberts NA, et al. Do androgens influence hair growth by
3. Mannes AE. Shorn scalps and perceptions of male dominance. Social altering the paracrine factors secreted by dermal papilla cells? Eur J Dermatol
Psychology and Personality Science 2013;4:198-205. 2001;11:315-20.
4. Muscarella F, Cunningham MR. The evolutionary significance and social 16. Hoffmann R, Niiyama S, et al. 17alpha-estradiol induces aromatase activ-
perception of male pattern baldness and facial hair. Ethology and Sociobiology ity in intact human anagen hair follicles ex vivo. Exp Dermatol 2002;11:376-80.
1996;17:99-117. 17. Venencie PY, Méduri G, et al. Luteinizing hormone/human chorionic
5. Trieu N, Eslick GD. Alopecia and its association with coronary heart dis- gonadotrophin receptors in various epidermal structures. Br J Dermatol
ease and cardiovascular risk factors: a meta-analysis. Int J Cardiol 2014;176:687- 1999;141:438-46.
95. 18. Bird J, Li X, et al. Luteinizing hormone and human chorionic gonadotropin
6. Arias-Santiago S, Gutiérrez-Salmerón MT, et al. Androgenetic alopecia decrease type 2 5 alpha-reductase and androgen receptor protein levels in
and cardiovascular risk factors in men and women: a comparative study. J Am women’s skin. J Clin Endocrinol Metab 1998;83:1776-82.
Acad Dermatol 2010;63:420-9. 19. Duskova M, Hill M, et al. Changes of metabolic profile in men treated for
7. Lesko SM, Rosenberg L, et al. A case-control study of baldness in relation androgenetic alopecia with 1 mg finasteride. Endocr Regul 2010;44:3-8.
to myocardial infarction in men. JAMA 1993;269:998-1003. 20. Bramnert M, Segerlantz M, et al. Growth hormone replacement therapy
8. Lotufo PA, Chae CU, et al. Male pattern baldness and coronary heart dis- induces insulin resistance by activating the glucose-fatty acid cycle. J Clin Endo-
ease: the Physicians’ Health Study. Arch Intern Med. 2000 Jan 24;160(2):165-71. crinol Metab 2003;88:1455-63.
9. Matilainen VA, Mäkinen PK, et al. Early onset of androgenetic alopecia 21. Bastard JP, Maachi M, et al. Recent advances in the relationship between
associated with early severe coronary heart disease: a population-based, case- obesity, inflammation, and insulin resistance. Eur Cytokine Netw 2006;17:4-12.
control study. J Cardiovasc Risk 2001;8:147-51. 22. Main LC, Dawson B, et al. Relationship between inflammatory cytokines
10. Agac MT, Bektas H, et al. Androgenetic alopecia is associated with in- and self-report measures of training overload. Res Sports Med 2010;18:127-39.
creased arterial stiffness in asymptomatic young adults. J Eur Acad Dermatol 23. Florentin M, Liberopoulos EN, et al. Pleiotropic effects of nicotinic acid:
Venereol 2014 Mar 14. [Epub, ahead of print] beyond high density lipoprotein cholesterol elevation. Curr Vasc Pharmacol
11. Scott MJ 3rd, Scott AM. Effects of anabolic-androgenic steroids on the 2011;9:385-400.
pilosebaceous unit. Cutis 1992;50:113-6. 24. Nieves A, Garza LA. Does prostaglandin D2 hold the cure to male pattern
12. Libecco JF, Bergfeld WF. Finasteride in the treatment of alopecia. Expert baldness? Exp Dermatol 2014;23:224-7.

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BODYBUILDING science By Michael J.Rudolph, Ph.D
Senior Science Editor
PLYOMETRIC TRAINING:
GET BIGGER, STRONGER AND
MORE POWERFULL
lyometric training is more than simply range, and approximately 90 seconds of rest tion force during the concentric phase.2 One of the
P jumping up and down to improve vertical leap
performance. This form of training, when performed
between each set. The most effective plyometric
exercises typically utilize just your bodyweight with
proprioceptors activated by rapid muscle stretching
during plyometric training is the muscle spindle,
correctly, can induce tremendous gains in muscular no additional resistance. Some of the more popular which detects the quick elongation of the muscle
power that, when combined with intense resistance and effective plyometric movements include box and initiates muscular contraction to prevent fur-
training, can potently increase muscular size jumps, squat jumps and plyometric push-ups— ther stretching and possible muscle damage.
and strength. Plyometric training can be used which are one of my favorite plyometric exercises The second proprioceptor influenced by plyo-
to train most body parts, including the upper that I add as a finishing movement on bench press metrics is the Golgi tendon organ (GTO), which
body, where there are some fantastic plyometric day, resulting in noticeable gains in the bench typically prevents central nervous system (CNS)
movements that boost upper body development— press. activation of muscular contraction, specifically
not to mention the plethora of well-established when the muscle is contracting very forcefully to
plyometric jumping movements that generate CORRECT FORM UNIQUELY STIMU- also prevent muscle damage. However, the quick
tremendous lower-body size and power. So, while LATES MUSCULAR CONTRACTION lengthening of the muscle from plyometric training
many dismiss plyometric training as solely for the Like most training methods, plyometrics must actually inhibits the GTO, which ultimately boosts
athlete, the ability of plyometric training to increase be done correctly to be effective. With plyometric CNS-activated muscular contraction during the
muscle size and strength, especially when used in training, that means the movement must be per- concentric phase.2,3
conjunction with weight training, makes it a great formed very rapidly to efficiently stretch the trained
training modality for anyone trying to get into better muscle during the eccentric phase. In addition, the GREATER GAINS IN
shape. concentric contraction must instantaneously follow SIZE AND STRENGTH
the eccentric phase.1 Enhanced muscular contraction during the con-
MOST EFFECTIVE The quick stretch of the muscle tissue during centric phase from plyometric work will conceivably
PLYOMETRIC EXERCISES the eccentric phase of plyometric training triggers contribute to gains in muscle size and strength
The standard plyometric workout consists of certain sensors within muscle tissue known as pro- on its own. However, the most powerful training
five to six sets within the five- to eight-repetition prioceptors that reflexively boost muscular contrac- effect from plyometric movements stems from the

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BODYBUILDING science
substantial increase in CNS-activated muscular con- et al.16 also found a significant increase in the pro-
traction, which not only improves power but should
also yield greater gains in size and strength— as
Forget the false portion of fast-twitch muscle fibers in the lower leg
muscles of humans after performing lower body
enhanced power production stresses the muscle notion that plyometric training.
tissue. In fact, several studies show that plyometric Collectively, the results of these studies show
training effectively increases muscular contraction plyometric training is that plyometric training can increase the composi-
intensity due to an increase in neural recruitment
of additional muscle fibers4,5, which enhances size,
just for the athlete. tion of fast-twitch muscle fibers, which likely in-
creases strength and power because of the fibers’
strength and power6,7— thus validating the notion
that increased power from plyometric training can
It’s for anyone greater force-producing capabilities, representing
an additional performance-enhancing effect as-
drive strength and hypertrophic gains. wanting to get sociated with plyometric training.
A BOOST IN MUSCLE POWER bigger, stronger and In summary, superior muscle strength and
power bestows greater athletic ability along with
Because resistance exercise increases the size
and contraction force of individual muscle fibers,
more powerful! enhanced function in the weight room, ultimately
promoting greater muscle mass and strength.
while plyometric training primarily increases the The use of plyometric training, especially when
quantity of muscle fibers contributing to muscular contraction, combining plyo- combined with resistance work, potently enhances performance in the
metrics with weight training should provide a synergistic increase in contractile weight room, which includes immediate gains in muscle power production
forces by making each individual muscle fiber stronger— while simultaneously that will eventually produce remarkable gains in muscle size and strength.
increasing the activation of these larger, more powerful muscle fibers, resulting So, forget the false notion that plyometric training is just for the athlete. It’s
in superior strength production. In fact, several studies have confirmed that for anyone wanting to get bigger, stronger and more powerful! ■
plyometric training combined with weight training produced superior gains in
muscle strength and power, relative to using either training method alone.8,9 For most of Michael Rudolph’s career he has been engrossed in the exercise world
as either an athlete (he played college football at Hofstra University), personal trainer
A COMPLEMENT TO WEIGHT or as a research scientist (he earned a B.Sc. in Exercise Science at Hofstra University
TRAINING FOR INCREASED MUSCLE SIZE and a Ph.D. in Biochemistry and Molecular Biology from Stony Brook University). After
Despite the common belief that plyometric training only bolsters muscle earning his Ph.D., Michael investigated the molecular biology of exercise as a fellow at
strength and power but not much muscular growth, several studies have Harvard Medical School and Columbia University for over eight years. That research
actually demonstrated that plyometric training induces considerable muscle contributed seminally to understanding the function of the incredibly important cellular
hypertrophy, particularly when combined with lifting weights. A study by Kubo energy sensor AMPK— leading to numerous publications in peer-reviewed journals
et al.6 showed that 12 weeks of plyometric work induced a significant increase including the journal Nature. Michael is currently a scientist working at the New York
of five percent in muscle size in the lower leg, and this effect was similar to the Structural Biology Center doing contract work for the Department of Defense on a
muscle growth stimulated by a 12-week weight-training program. A second project involving national security.
study10 reported that combining plyometrics with resistance training generates
a large increase in fast-twitch muscle fiber size of approximately 20 percent References:
within the upper leg. Overall, these data reveal that plyometric training, alone 1. Bosco C, Viitasalo JT, et al. Combined effect of elastic energy and myoelectrical potentiation during
or in combination with resistance training, can trigger muscle growth, and the stretch-shortening cycle exercise. Acta Physiol Scand 1982;114, 557-565.
2. Wilt F. Plyometrics, what it is and how it works. Athl J 1975; 55, 76-90.
muscle-building effects of plyometric training appear to be enhanced when
3. Swash M and Fox KP. Muscle spindle innervation in man. J Anat 1972;112, 61-80.
combined with intense weightlifting— making plyometrics a complementary
4. Wu YK, Lien YH, Relationships between three potentiation effects of plyometric training and perfor-
approach to standard weight training. mance. Scand J Med Sci Sports 2009;20, e80-86.
5. Moritani T. Neuromuscular adaptations during the acquisition of muscle strength, power and motor
PLYOMETRICS FOR A JUMP IN TESTOSTERONE tasks. J Biomech 1993;26 Suppl 1, 95-107.
Steroid hormones, such as testosterone, play a key role stimulating 6. Kubo K, Morimoto M, et al. Effects of plyometric and weight training on muscle-tendon complex and
muscle growth in response to resistance training. In order to see if combin- jump performance. Med Sci Sports Exerc 2007;39, 1801-1810.
ing resistance exercise with plyometric training, or complex training, might 7. Potteiger JA, Lockwood RH and Haub M.D. Muscle power and fiber characteristics following 8 weeks of
produce greater muscle growth by boosting levels of the anabolic hormone plyometric training. J Strength Cond Res 1999;13, 275-279.
8. Ford HT Jr., Puckett JR, et al. Effects of three combinations of plyometric and weight training programs
testosterone, a study by Beaven et al.11 compared the influence of combin-
on selected physical fitness test items. Percept Mot Skills 1983;56, 919-922.
ing plyometric training with weights on serum testosterone levels, relative
9. Bauer T, Thayer RE, et al. Comparison of training modalities for power development in the lower
to performing resistance training alone. The results of the study showed extremity. J Appl Sport Sci Res 1990;4, 115-121.
that subjects performing resistance training that involved heavy box squats 10. Hakkinen K, Komi PV and Alen M. Effect of explosive type strength training on isometric force- and
followed by plyometric jump squats had the largest spike in serum testos- relaxation-time, electromyographic and muscle fiber characteristics of leg extensor muscles. Acta Physiol
terone levels of 13 percent. This hormonal response after the strength-plyo- Scand 1985;125, 587-600.
metric bout suggests that this exercise sequence, resistance work followed 11. Beaven CM, Gill ND, et al. Acute salivary hormone responses to complex exercise bouts. J Strength
by plyometrics, provides a superior anabolic environment that conceivably Cond Res 2011;25, 1072-1078.
supports greater muscle growth. 12. Malisoux L, Francaux M, et al. (2006) Stretch-shortening cycle exercises: an effective training para-
digm to enhance power output of human single muscle fibers. J Appl Physiol 1985; 100, 771-779.
13. Pousson M, Perot C and Goubel F. Stiffness changes and fibre type transitions in rat soleus muscle
GET BIGGER, STRONGER AND MORE POWERFUL produced by jumping training. Pflugers Arch 1991;419, 127-130.
There are essentially two major types of muscle fiber; slow-twitch and 14. Almeida-Silveira MI, Perot C, et al. Effects of stretch-shortening cycle training on mechanical proper-
fast-twitch fibers, where the fast-twitch fiber contracts roughly four times faster ties and fibre type transition in the rat soleus muscle. Pflugers Arch 1994;427, 289-294.
than slow-twitch fibers12, giving the fast-twitch fiber a greater force-producing 15. Watt PW, Kelly FJ, et al. Exercise-induced morphological and biochemical changes in skeletal muscles
capacity. Several animal studies have shown that plyometric training can of the rat. J Appl Physiol Respir Environ Exerc Physiol 1982;53, 1144-1151.
increase the amount of fast-twitch muscle fibers by actually transforming 16. Malisoux L, Francaux M, et al. Calcium sensitivity of human single muscle fibers following plyometric
slow-twitch fibers into fast-twitch fibers.13,14,15 Another investigation by Malisoux training. Med Sci Sports Exerc 2006;38, 1901-1908.

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OLYMPIA LEGENDS
A CUT ABOVE
WITH 4-TIME MR. OLYMPIA JAY CUTLER
STRENGTH ON BASIC MOVEMENTS

Jay, your back was underrated, in my opinion. The combination of width and thickness was amazing.
I’m just curious how strong you were on some basic movements like deadlifts, barbell rows and dumbbell
rows.
On deadlifts, I’ve done six plates a side, or 585, off the floor for three reps. I did it back in 2005
at the Gold’s Gym on Sahara and Decatur in Las Vegas. I can do 495 for good sets of eight, and on
that day I just felt really good and wanted to see what I could do with another plate. I still do deads.
Nothing pumps my back up the way they do. I’ve also done my share
of rack deadlifts, and the most I ever used was seven plates a side,
675 pounds, for a few reps— somewhere between three and six.
Forgive me if I don’t always remember the exact number of reps I did.
As for barbell rows, if I pulled the reps in a more ballistic style
and didn’t control the negative, I could probably do five plates. But I
can’t bring myself to be sloppy on this exercise with a super heavy
weight— just not worth the risk! I’ve done 405 for eight to 10, and I
SQUAT DEEP could do 365 for 10 at any back workout.
There was a video I saw where you Dumbbell rows? I’ve rowed a 200-pounder for 10 reps at Gold’s
were training legs for a photo shoot, and I Gym in Venice, and I was able to use a 180 all the time at my gym.
noticed you don’t go deep down in the hole The problem with going that heavy on this movement is that the
on squats. I know this was a photo shoot dumbbell is so long and awkward that it almost becomes like trying
and not an actual workout. I just wanted to to row a barbell with one hand. At that one gym, I had a special
know, do you use that range of motion on 180-pound dumbbell that my sponsor Intek Strength made for me with
all of those movements? You have awesome 12.5-pound plates instead of 10s, so it’s not as long and cumbersome
legs. The thing is, I haven’t used a hack squat to handle.
machine in a while due to my right knee. I
see you weren’t going all the way down like BATTLE SCARS
I always did on those. I didn’t know if I would Jay, I have large stretch marks just like yours. Is there any
benefit from just going to parallel and not all treatment for this? Or do you really not care about them?
the way down. I look at them like battle scars, and something you
The thing about photo shoots is that should be proud of. The goal in bodybuilding is to build
many times things that you do in your skin-stretching muscle, right? In my case, I only have them
actual training don’t make for the best prominently on my armpits and inner thighs, and once I
pictures. For example, when you squat to have a tan they are hardly noticeable. With my stage color
parallel, you are able to see a lot more of on for a contest, you can’t see them at all. I’ve heard about
the details and separations in the sides of creams and lotions and vitamin E and all that, but I’ve never
the leg, specifically the deep cuts between been bothered enough by my stretch marks to try all that
the quads and hams. Once you go down stuff.
past that, it’s not as visually dramatic. But
if you watch any of my DVDs or even the CONTEST DIET TRICKS
free JayCutlerTV clips on YouTube, you will What strategies did you employ to keep yourself on track
see that I always go down past parallel, as while in the final stages of contest dieting?
deep as possible. If I can’t go ass to floor I do have a few:
with a weight, I won’t do it. • Never cheat on my diet
As for the hack squat, it does seem to • Use the mirror more than the scale to gauge my
aggravate the knees of many bodybuilders. progress
It’s a great machine, but if you can do • Gradually lower my sodium as I get closer to the show
squats, front squats and leg presses, I • Drink up to three gallons of water a day
wouldn’t worry too much about the fact that • Continue to train with intensity, but gradually back off
you can’t do hacks. Just don’t shortchange on the total number of sets as the show is close, focus more
yourself on compound leg movements on good contractions to bring out detail
by using a limited range of motion just to • Practice posing at least 15 minutes every day
handle more weight. It’s one case where • Keep everything simple, so that adjustments can be
you will always see better results with a full made if necessary without too many possible variables to
range even if it means less resistance. change.

OLYMPIA LEGENDS
The Animal Kingdom
WITH 8-TIME MR. OLYMPIA LEE HANEY
Y
How To
TRAIN For
‘THE AWE FACTOR’
Last month I talked about an intangible quality in bodybuilders I call “The
Awe Factor” that all my early heroes had, but is nowhere to be found today.
ing flat-footed with both his palms on the floor, elongating his hamstrings
after a workout. To this day, no one has built better legs than The Golden
I couldn’t just leave you all hanging on that note, so this month I will tell you Eagle. There is a time and place to use shorter reps, but muscle quality and
how to train for it so we can start getting it back! shape can only be developed with full range of motion with a special empha-
sis on stretching and elongating the target muscle.
IT’S NOT ALL GENETICS
Many of the men who embodied The Awe Factor were indeed rare genetic TRAIN BODY PARTS MORE OFTEN
specimens, legends like Arnold, Frank Zane, Robby and Sergio. Each was FOR GREATER MUSCLE MATURITY
amazing in his own way and totally unique in his look. But there were others Not long after I retired, bodybuilders got away from training each muscle
who also had these qualities, yet were not as genetically blessed, such as group twice a week and started working them every five to seven days
Tom Platz and Rich Gaspari. They took what they had and made the most of instead. This is utterly ridiculous. You can build size faster that way, but
it through knowledge and an intense desire to be the best. Both became great you can’t rush The Awe Factor. It takes time and many, many workouts to
Olympians and had tremendous fan bases all around the world. build muscle maturity/muscle quality. Rarely did you see men in the ‘70s
hit their true peaks until they were in their 30s or 40s. I was able to reach
INCORRECT EXERCISE TECHNIQUE— LACK OF ROM! mine sooner mainly because I started training at just 10 years old. The
What is so different about the way today’s athletes train that detracts athletes today train less often and as I said, with less range of motion.
from what could otherwise be much more impressive physiques? I see it in They are huge, no doubt, but
gyms and on training clips posted on YouTube every day: incomplete range do they each look unique …
of motion. Take chin-ups and pulldowns for the most glaring example of this. or do they almost look like
I see shortened reps that don’t come anywhere near the full stretch needed clones made in a factory? The
to stretch and elongate the lats. They’re more like half reps. I see this all the men in Arnold’s day trained
time on one-arm dumbbell rows, too— these short bursts of movement. Then six days in a row, hitting the
it’s no coincidence that most of the backs today have that “high lat” appear- muscle groups twice in that
ance, with a couple of notable exceptions such as Kai Greene and Cedric time and then taking a day off
McMillan. Both of them have lats that flow down to their waists. Some point before repeating. If you want
to genetics here again, but I insist it’s more a matter of technique. Watch Kai your physique to have a look
train his back, and you will see he gets a full stretch on every rep. He starts that stands apart as unique
his chin-ups (something many guys today don’t even do!) from a dead hang. from the rest, more frequent
I recall being told by a prospective sponsor in 1980 that they were thinking training for your body parts
of taking me on, but they were concerned I had high lats! That’s all I needed is a must. Do you want to just
to hear. For the next two years, I hammered my back with quality, full-range- get bigger, or do you want to
of-motion reps, stretching and elongating my lats until they became a strong be better?
point. So much so that in 1982, it helped me win the NPC Junior Nationals, the
Nationals and the IFBB World Championships. Next Month: I will go over
Look at the greats of the sport from the generation before me like Arnold, the final pieces in the puzzle
Robby, Franco and so on. They all had lats that flowed down to their waists, on how to get The Awe Fac-
and it was no coincidence. Stretching the muscles was always an integral tor, abdominal training and of
part of their workouts. There was a photo of Tom Platz where he was stand- course, nutrition.
Would you like to train with eight-time Mr. Olympia Lee Haney? Lee offers both online and personal training for out-
M PLATZ
of-town guests. Visit www.leehaney.com for a complete list of services! The one and only TO
Check out videos from the IAFS workshops at www.youtube.com/user/IAFSCertification. For more information, please
visit the website at www.iafscertification.com.
Got a question for Lee Haney? You can ask him directly on the MD website and have Lee personally answer your
question! Go to www.musculardevelopment.com, MD Forums, MD Staff and Pros, Q and A for Lee Haney Zone.

WITH 6-TIME MR. OLYMPIA DORIAN YATES
OLYMPIA LEGENDS
Arnold’s Corner
WITH 7-TIME MR. OLYMPIA ARNOLD SCHWARZENEGGER
R
BY RON HARRIS
with a mere 30 seconds rest between. The

weight starts feeling progressively heavier
as the sets go on, and the lactic acid burn
and pump become almost too much to
take. But intensity can’t be measured with
a stopwatch, or even in terms of how much
weight you are lifting. As Arnold explains,
it really isn’t even something an outside
observer can accurately quantify.
“Ultimately, intensity is mental. It means
concentrating on what you are doing,
getting the most from each rep and each
set, never cheating to make the lift easier,
and working just as hard when you lower
the weights as when you raise them.
“Up to a point, the body does the work,
and then the mind takes over. To cross the
limits set up by the inhibitions built into the
physical organism to protect it from injury
due to too much stress, you have to develop
the right mental outlook. That’s how you
create intensity, and that’s what it takes to
make a champion.”
WHAT IS
Finally, because intensity is a quality
that we breed and fortify in our own minds,
it stands to reason that we would more
easily summon and harness intensity in
the presence of intense desire to achieve a
specific goal with a set deadline. For those
of us who craft our physiques through iron,
nothing is more liable to stoke the fires of
Ask five different people what the meaning of dig. There is a formula which states that you can intensity quite like training for a contest.
intensity is, and you’re likely to get five different work hard or work long but not both— but the trick to “In my own case, I find that the goal I
answers. Some will equate intensity to how heavy you bodybuilding training is to work as hard as you can for am training for almost automatically affects
train, as in heavier weights equal greater intensity. as long as you can.” my level of intensity. For instance, if I’m
Others will define intensity as how much effort you That last part can be confusing, as Arnold’s advice training just for fitness, I’ll go into the gym
expend in your training, taking sets to failure, or even seems quite vague. How long should you work hard and have no reason at all to do 15 sets for
beyond. While men like Dorian Yates, Tom Platz, Mike for? How would you know when to stop the workout? If a body part instead of 10. But the moment I
Mentzer and Rich Gaspari often are the most common 45 minutes of hard training is good, would 90 minutes were to decide to go back into competition,
names thrown around with the subject of who trained be twice as good? Maybe you should try to train hard my mind and body would respond and I
with the greatest intensity, watch the film “Pumping for two hours, three or four? Luckily, Schwarzenegger would do 15 sets or even 20 without giving it
Iron” again, and pay particular attention to Arnold’s doesn’t leave us to assume we should be striving for any thought. The mind, as I say, ultimately
demeanor in the gym. He would joke and clown marathon sessions, since precious few of us have that controls the body and delivers that ultimate
around with the guys before and after the workout kind of time on our hands anyway. He explains that level of intensity.”
and even between sets, but once he began any given doing more work in less time is also a very effective Shortly after those words were written,
set, he immediately shut everyone and everything method for increasing your intensity. Arnold did in fact decide to return to
else out. It was like a switch had been thrown, as “If you do 20 sets of chest in an hour, and then competition at the 1980 Mr. Olympia,
he poured every last ounce of focus and effort into do the same number of sets with the same weight in earning his seventh Mr. Olympia title— a
that set. Nobody wins a Mr. Olympia title, much less 45 minutes in your next session, although you have record that stood for more than a decade
seven of them, without being intimately familiar with not lifted more weight you have done more work. before Lee Haney came along and smashed
intensity. Here’s how Arnold defined it: You can shock the body with weight, surprise it by it with his own brand of purpose-driven
“Intensity is the key to success in bodybuilding. It compressing time, and either way you will cause it to intensity. ■
means working as close as possible to 100 percent grow better.”
of your capacity, because anything less is not going This is actually an essential premise behind Source: Arnold’s Bodybuilding For Men, by
to force your muscles to develop as fast as they can. workout systems like FST-7, in which body parts are Arnold Schwarzenegger with Bill Dobbins
You can’t pace yourself. You have to get in there and finished off with seven sets of an exercise, performed (c) 1981 Simon & Schuster

N
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do. The warrior who drives to the gym through a blizzard, trains legs on a Monday, and pushes past
failure on every rep. Someone who thrives against adversity and lives as an inspiration to others. If
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OLYMPIA LEGENDS
The Blade
WITH 2008 MR. OLYMPIA DEXTER JACKSON
N
SUPPOSE YOUR KIDS WANT TO COMPETE?

I know your oldest son is a professional athlete in arena football. If that
career ended for whatever reason and he decided to become a pro body-
builder, would you encourage him to do that? Does he have enough of your
genetics that you think he could possibly achieve the level of success that
you have in bodybuilding?
I’m not sure I would encourage my son to do what I do for a living. It’s a
very tough sport, even when you do have great genetics. You need to be disci-
plined to train hard and eat right year-round, and when it’s time to prepare for
a show, it takes a special type of person to
“You need to be stick out a contest diet for 12-16 weeks. Most
disciplined to train guys who love the training part of bodybuild-
hard and eat right ing don’t compete because the diet would be
too miserable for them and they know it. You
WIDE VARIETY OF EXERCISES year-round, and also have to be able to deal with odd contest
BUILDS A BIGGER BACK when it’s time placings at times, when you know in your
Are there really different back exercises for width, and others that to prepare for a heart you should have been higher. But Dex-
are only for thickness? I have been thinking about it, and if you build ter Jr. doesn’t have my genetics anyway. He
the lats, won’t they become both wider and thicker? I’m not saying we
show, it takes a takes after his mom and her family. He’s 6’2”
shouldn’t be doing a variety of movements from different angles, but special type of and 290 pounds, and I’m a little over 5’6”.
I’m just wondering out loud if width and thickness really are two dif- person to stick out My 20-year-old daughter Myah is the one
ferent things you can train for. a contest diet for with my genes. She did gymnastics when
I don’t think it’s really a matter of there being separate exercises that she was younger, and kids at school started
build either width or thickness. Like you said, a muscle just gets bigger, 12-16 weeks.” teasing her about her muscular shoulders
period. But the back is a very big and complex muscle group. We talk and arms. Myah got self-conscious about
about the lats all the time as if they make up your whole back, but you her muscles and always covered up. Then
also have upper back muscles like the rhomboids, teres major and mi- one time, she went to a contest with me and
nor, the trapezius, which actually goes all the way from the base of your saw all the men and women with muscles. She
neck down to your mid-back, and the spinal erectors of the lower back. said, “I like this!” She took off her jacket and
To work all of these muscles, you need a wide variety of pulling angles was proud of her muscles! Myah was playing
and even grip spacings. That’s why for a simpler muscle group like the basketball for the U.S. Air Force Academy, but
pecs, I only do three to four exercises; but for the back I usually do five the team wasn’t very good. So she quit to focus
or six. If you do various types of pulldowns and rows, shrugs and either on her academics. Now she’s feeling like she’s
deadlifts, hyperextensions or good mornings for the lower back, you getting out of shape and wants something else
cover all those individual muscles and your back will grow both wider athletic to be part of, so who knows? Maybe
and thicker over time. Women’s Physique?
SHOULD I TRAIN MY ABS?

I’ve heard two different opinions about whether or not to train the abdominals. Some people say they
do need direct work, and will hit them twice a week or even every day. Others claim the abs get plenty of
indirect work from keeping your body stable during pretty much any weight-training exercise, so there is
no need to train them. Which do you agree with?
Personally, I have never trained my abs. I do realize that most people do need to train them, so here’s
what I would advise. If you don’t have any thickness at all to your abs, you need to develop them. Use
weighted movements like cable crunches and crunch machines for sets of 15-20 reps. If you have some
thickness to your abs already, don’t use anything except your own bodyweight. Do crunches and leg raises.
I would keep the reps around 15-30. I don’t think you need to worry about overtraining them, so a few sets
every day or every other day is fine. ■
Follow Dexter on Twitter: @MrOlympia08 and on Instagram: mrolympia08.

Got a question for Dexter Jackson? You can ask him directly on the MD website and have Dexter personally answer
your question! Go to www.musculardevelopment.com, MD Forums, MD Staff and Pros, Q and A for Dexter Jackson.
musculardevelopment.com March 2015

OLYMPIA LEGENDS
Hardcore Q&A
WITH 8-TIME MR. OLYMPIA RONNIE COLEMAN
N
OFF-SEASON CARDIO areness. The first time I visited that

and awareness.
How much cardio do you think bodybuild- area in the ‘90s, bodybuilding was starting
ers should do in the off-season? Would to get more pop lar and more g
popular guyss were
ere
that vary say, from a young guy with a fast interested in it. Then, a few years later, Bader
metabolism to an older guy who gains fat Boodai started bringing over top IFBB pros
more easily? Or would you control body fat for weeks at a time to train at his Oxygen
more with the diet and not really use cardio Gym in Kuwait. That had a big impact on the
for that? area, because so many of them got inspired.
I found that for me, as long as I kept some The Middle East has a pretty big population,
cardio going all year long, I could diet for and some areas have a lot of money. So once
nine weeks instead of 12 weeks for the Mr. more and more guys wanted to get into body-
Olympia. Maybe I did more than most guys building, of course you started to see more
would, an hour a day before breakfast, five really good bodybuilders coming out of there.
times a week. Most guys wouldn’t want to do And the sport is definitely growing fast over
that much in the off-season. For me, it was a there, the way it did here in the 1980s. The
sacrifice I was willing to make just to make numbers of bodybuilders at the shows in the
my preps easier. I did not enjoy dieting, and if USA don’t seem to be growing, because so
I could shave a few weeks of dieting off, it was many guys here are getting into Men’s Phy-
well worth it to me. sique now. Not over there in the Middle East!
Those young guys want to get big and freaky!
MIDDLE EAST FREAKS Before, most of the guys who had really good
Why are there so many freaks coming out genetics for bodybuilding probably never
of the Middle East lately? even got involved. Now more and more of
Some people think they have some magic them are popping up at the big national and
drugs over there or even crazier ideas like international amateur shows, and I am sure
mad scientists making freaks in labs. I don’t we will see a lot of good Middle Eastern pros
think it’s any of that. It’s just knowledge pretty soon.
“The numbers of bodybuilders at the shows in the USA don’t seem

to be growing, because so many guys here are getting into Men’s
Physique now. Not over there in the Middle East!”
WHEN SIZE GETS IN THE WAY
I’m sure there were many times during your days as a police officer when your size really
came in handy. Did it ever make things more difficult?
Oh yeah, there was one time it made things real tough. It was in the off-season and I was
up around 325 pounds. I got a forgery call. Someone was trying to cash a stolen check with
no ID at a check-cashing place. The staff at places like that always knows when something
shady is going on. So I get there, and this woman is waiting for her money. I asked her
to step outside so we could talk. She follows me, and I start asking her the standard
questions like where she got the check and so on. The woman is getting real antsy,
and starts looking around. As a police officer, you always know when someone
is about to cut and run, and I got that feeling. She’s hardly over five feet tall and
maybe 90, 95 pounds, and she’s looking me up and down. I’m pretty sure she
was thinking, this big fool won’t be able to catch me if I make a run for it. And
that’s what she did. I got so mad! The way she was flying down that sidewalk,
she must have been the captain of her high school track team. I started
jogging, and she was way ahead of me. Another angry thought I had was to
throw my baton at her, but I didn’t. I knew there was no way I could justify
that kind of force. So I got on my radio and called it in, and luckily another
patrol unit a few blocks away was able to apprehend her. So being as big
and heavy as I was definitely
got in the way that one time. CHECK OUT RONNIE’S WEBSITES
A lighter officer might have ronniecoleman.net, bigroncoleman.com, Facebook:
been able to catch her. Ronnie Coleman Signature Series, Instagram: @RonnieColeman8

OLYMPIA LEGENDS
Blood & Guts
S
Dorian, I know that many bodybuilders over the years have traveled out to train with you at Temple Gym in hopes of becoming a great cham-
pion like yourself. Theoretically, what qualities would need to be in place, both physically and mentally, for such uch a man to truruly
ly become a top
ly
truly
IFBB Pro? And if you were to groom such a person for champion status over a period of time, how might you proceed?
This is a great question. First, let’s look at the three critical physical factors. These are mandatory, as they are all things that can’t be changed
through any amount of training or even drugs— you either have them or you don’t.
1. BONE STRUCTURE size. If the muscle belly is short and the tendon attachments are long, that
This is the framework upon which everything else is built. It’s also the muscle won’t be able to become very large. You see this most evident in
one thing that’s usually the most evident from the start, even before a “high” calves. No matter what a person with such short muscle bellies in
person begins training. Ideally, you want to have wide clavicles and nar- the calf does, they can never build huge calves. Conversely, those more
row hips for a natural V-taper. Next are your relative limb lengths. In my fortunate who have very long calves, like myself, usually build excellent
experience, the best structure for bodybuilding seems to be slightly longer calves without any extraordinary effort. Flex Lewis doesn’t even train his,
legs and a shorter torso, such as myself and Lee Haney had. This allows and neither did the late Mike Matarazzo!
for the most lat width and flare, as opposed to a longer torso and shorter
legs. You definitely don’t want overly long arms or legs. 3. METABOLISM
This is the least important prerequisite, yet having a metabolism with
2. MUSCLE CELL DISTRIBUTION which you are naturally low in body fat is a tremendous advantage for
AND BELLY LENGTH a bodybuilder. It allows you to build mass without accumulating large
What you want here are longer muscle bellies in all the muscles, with amounts of fat at the same time, and that in turn makes it easier to get into
little “gap” at the insertion. This allows for the greatest potential muscle contest condition without losing precious mass.
a man has all of those genetic factors in place, half the battle is won. But, the
IF mental aspect of becoming a champion is equally important, and it’s where most
of those who have the physical attributes fall short and never achieve their ultimate
potential. It takes a tremendous amount of dedication, planning, patience and good old
sweat and hard work to be a champion, and you really need to enjoy it to be able to
sustain all that over the long haul. For me, it wasn’t a problem. I loved the challenge of
it all. Many get into bodybuilding for the rewards: the attention, the respect, the titles,
the publicity and the money. But they don’t want to pay the price for all of that in pain
and sweat. Some guys can bust their ass for three months to prepare for and win one
show, but they can’t do it day in and day out for years. It took me five years of training
to turn pro, and another two years before I was ready to compete successfully as a pro.
And that was with excellent genetics and a powerful drive and work ethic. So if someone
is only prepared to work hard for a couple of years before they make it big, they’re not
meant to be a champion.
As for how I would advise this theoretical champion’s career, I would adhere pretty
much to the track I took. I started off small, at a regional novice contest, because I
intended to win every contest I entered. My plans were derailed that one time in 1985,
because officials at my first contest wanted me to represent the United Kingdom the fol-
lowing week at the IFBB World Games, which I was in no way planning on entering. But,
since I was getting so much attention and there was a certain amount of pressure on me
to help the federation, I acquiesced and got seventh place against far more experienced
competitors. Aside from that, I carefully chose all my contests, as winning breeds con-
fidence. I hear guys talk about doing shows to “pay their dues” or “for the experience,”
even though they know they can’t win. I guess they will savor “the experience” of placing
13th? It never made sense to me. Win a show, get feedback on what could be better, take
notes on what worked well and what didn’t during the preparation, then apply all that to
improve and be able to win the next bigger contest, and so on. I would of course be part
of that process for the theoretical champion, and help guide him all the way to the Mr.
Olympia stage. ■
For information on DY Nutrition, visit www.dorianyatesnutrition.com. To inquire about Dorian

Yates Gym franchises, see www.dorianyatesgym.com.
Got a question for Dorian Yates? You can ask him directly on the MD website and have Dorian
personally answer your question! Go to www.musculardevelopment.com, MD Forums, No Bull, The
DY Zone.

N U T R I T I O N
OLYMPIA LEGENDS
The Gifted One
WITH 4-TIME MR. OLYMPIA PHIL HEATH
BY RON HARRIS
FROM
B ALLERTO
ODYBUILDER
Four-time Mr. Olympia Phil Heath is the only top pro bodybuilder to come
from the sport of basketball, which makes sense. Most successful basketball
players are tall and lanky, as this is the body type that fits best into the
particular demands of that game. At 5’9”, Heath was significantly shorter and
less “ectomorphic” in structure than his teammates at the University of Denver.
Still, it’s a transition that doesn’t happen often. How did it come about? Phil
tells us about the end of his days playing hoops, as it was clear by then that
together, they ate together,
they talked trash together.
I thought maybe this is
something I should do; coming
from a team sport, I missed
that team component.”
Since Phil was, and still
Claude Groulx from Quebec,
a two-time Overall Canada
champion who found his
greatest success in the IFBB
as a Masters Pro competitor,
winning the Masters Mr.
Olympia in 2003. Claude
the NBA was not in his future. is, a genetic freak the likes was particularly impressed
“Basketball was my life, my ultimate passion. It was something I not of which is rarely seen in at Phil’s arms, which were
only dreamed about, I daydreamed about it. I made things happen. I was human beings, he developed already bigger than his
undersized, but I was able to get a Division I scholarship. I still remember the at an alarming rate from a own. His encouragement to
last game I played. ‘What’s gonna happen now?’ I thought. ‘My gosh, there’s basketball player into a young compete carried far more
no more hoops for me.’” man who looked ready to step weight with Phil than the
Unsure of what to do next, Phil continued lifting weights at the varsity on a bodybuilding stage. His same suggestion from his
weight room on campus, where he had done his strength training for new friends were astounded friends had, and it was at that
basketball. There, he ran into a few guys he knew from his computer at his rapid mutation, and moment that he decided to go
science classes who were getting serious about bodybuilding. He made that urged him to compete. Phil for it and give it a try.
connection not so much from their muscularity, but from their screensavers! wasn’t interested. “I wear “People always ask me
“I always had wallpapers of hot, half-naked girls on my laptop. I see Jordan sneakers and long when I became a bodybuilder,
theirs, and they have Flex Wheeler, Shawn Ray and Ronnie Coleman in trunks. shorts, I’m not getting up and that’s when it was,”
Something’s wrong here! They said, ‘These are bodybuilders.’ I said, ‘I get there in those skinny little he tells us. “I always say
that, but how did they get like that— so swole? Tell me more.’ So I started trunks. Not gonna do it,” he October 8, 2002. I took a
hanging out with these guys, I called said. This is something more photo of myself and said,
them ‘meats.’ Their intensity in the gym than a few pros have told me ‘Today’s the day I’m gonna
was pretty impressive. These guys were about their early objections become a bodybuilder. No
getting after it! I’m also watching them to competition. Heath did more basketball, no other
help one another. I thought, ‘This is pretty start going to local contests sports, this is what I’m gonna
cool, they’re encouraging each other.’ I to watch, though, and it was do.’” Just six months later,
saw the camaraderie with it. They trained a chance encounter with the he stepped onstage for the
guest poser at an event he first time at the NPC Northern
attended in the fall of 2002 Colorado, the start of a chain
He developed at an that changed everything. Phil reaction that would ultimately
actually told me about this in take him to wins at the USA,
alarming rate from a the spring of 2005 after he had then on the biggest stage of
won the Overall at the NPC our sport, the Mr. Olympia
basketball player into a Junior Nationals. The pro was contest. ■
young man who looked
ready to step on a SOURCE: NPC NEWS ONLINE VIDEO
bodybuilding stage. “Phil Heath Seminar 10-23-14, Bev Francis Powerhouse Gym:
How he began his bodybuilding career.”

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BY STEPHEN E. ALWAY, PH.D., FACSM
ILLUSTRATIONS BY WILLIAM P. HAMILTON, CMI
GET RIPPED-TO-
THE-BONE THIGHS WITH SISSY SQUATS
It’s relatively easy to ignore your thighs by simply covering them up. After all, with muscles under constant tension— and this eventually de-
summer gone and food flowing abundantly over the holidays, no one wants to think prives the muscles of any opportunity for rest until the set
about the extra softness and occasional neglect that can creep into one’s thighs. It is is over. Sissy squats can transform your training program
fine to relax a bit over the holidays, but you can also use this time to build mass with into an intensive thigh molding and polishing experience
heavy barbell squats and then polish your thighs with low-resistance sissy squats. that will only be accomplished successfully with an iron
It would seem logical that an exercise that has “sissy” as part of its name would will.
be a real snap to perform. If that were your guess, you would be only partly correct.
“Sissy squats” are truly misnamed. On the one hand, they look easy to do and don’t MUSCLES ACTIVATED
require any sophisticated equipment. On the other hand, sissy squats place the thigh Sissy squats activate the entire musculature of the
anterior (front) thigh, but especially the musculature clos-
est to the knee. The anterior thigh consists of four major
muscles that are collectively known as the quadriceps
femoris (“quadriceps” or “quads”). These cover the anterior
and lateral parts of the femur bone of the thigh, and com-
prise three vastus muscles and the rectus femoris.1
The vastus lateralis muscle lies on the lateral (outer)
part of the thigh.1 The vastus medialis covers the medial
(inner) part of the thigh. The vastus intermedius is located
intermediately between the vastus lateralis and the vas-
tus medialis, and covers the central and deeper parts of
the thigh.1 The vastus medialis is anchored to the medial
part of the femur bone (thigh bone), the vastus lateralis is
anchored to the lateral part of the femur and the vastus
intermedius is anchored to the central, anterior part of the
femur. The fourth muscle activated by sissy squats is the
rectus femoris. It attaches to the hip and courses down the
central portion of the thigh.
All four muscles come together above the knee to
attach to the patellar tendon. This affixes to the patella
(kneecap), and the patellar ligament attaches the patella
to the top part of the tibia bone just below the knee.1
Together, the quadriceps extend (straighten) the leg at
the knee joint by pulling on the patella and through it, the
patellar ligament that is attached to the lower leg (tibia
bone). The rectus femoris also flexes the thigh at the hip
joint by pulling the knee and thigh toward the chest. The
rectus femoris muscle is a weak knee extensor when the
hip is flexed (for example, while you are seated) because
it is mechanically unable to make a major contribution to
force production.1 Sissy squats do a great job of strongly
activating the rectus femoris because the hip is extended
and straight through each repetition.

SISSY SQUATS
1. If you have not just finished your barbell squats, you should warm up your knees
and thighs before launching into sissy squats. This should include some stretch-
es for your quadriceps, and some light cycling or a few minutes on a stepper.
2. Locate a high object that you can firmly hold on to. This is not too hard to do
at the gym, as you can use the vertical poles on a Smith machine or a cable
machine, or even the top of an incline bench (make sure the bench is anchored to the
floor and it won’t move).
3. Hold a light plate across your chest and stand upright, with your feet about four
inches apart. Hold on firmly to the supporting structure.
4. Flex your knees, and rise up on your toes.
5. Slowly bend backward so that your torso is lowered toward the floor. Continue
to bend backward as you let your pelvis and knees move forward. You can go
deep to get the best effect2, so stop only when your buttocks approach your heels.
Do not lose your grip on the support as you bend backward.
6. Hold the bottom position for a count of two before starting back up. At the
bottom position, you should feel a great stretch across the entire area of your
thighs.
7. Return to the starting position by straightening your knees and standing upright.
set early and head to the showers. Instead, work toward three sets of 15-20 repetitions.
Sissy squats can be a great exercise for completely finishing the front of your
thighs, especially as a follow-up to heavy back squats. Nevertheless, be prepared to
crawl out of the gym. As a finishing exercise, sissy squats can be devastating— but as
a ripped-to-the-bone thigh builder, they can be outstanding. ■
References:
1. Moore KL, Dalley
AF. Clinically Oriented
Anatomy (4th Edition)
Lippincott Williams &
Wilkins, 1999; 531-537.
2. Bryanton MA,
Kennedy MD, et al.
SISSY SQUATS Effect of squat depth
Monte Wolford, a classic bodybuilder in the 1950s, is and barbell load on
credited with coming up with multiple sets of 45 repeti- relative muscular effort in
tions of this exercise. But it was Vince Gironda who got squatting. J Strength Cond
the most mileage from sissy squats, and made it part Res 2012;26:2820-2828.
of his training and his many protégés who trained under 3. Schuenke MD,
him, for many decades and with good success. While Herman JR, al. Early-
Vince’s version of the exercise has a few twists, the exer- phase muscular
cise described here is a bit more straightforward— and adaptations in response
directly hammers the thigh fibers to the bone. to slow-speed versus
It is important to obtain and keep a fluid, slow and traditional resistance-
smooth motion in both directions.3 Do not rest at the top training regimens.
of the exercise— this will eliminate the constant tension Eur J Appl Physiol
on the muscles, and the weight will be transferred away 2012;112:3585-3595.
from them. While these deep squats should not increase 4. Hartmann H,
knee injury4, you should always do the exercise slowly Wirth K and Klusemann
and never bounce into the bottom position, or explode M. Analysis of the load
upward from a position with a flexed knee. on the knee joint and
Sissy squats can be downright uncomfortable part- vertebral column with
way through your set. While the first three or four repeti- changes in squatting
tions will be OK, your thighs will quickly become very depth and weight load.
fatigued and starved for blood and oxygen as the set Sports Med 2013;43:993-
continues. Ignore the plea from your thighs to stop your 1008.

[BUSTED!] LEGAL Q&A BY RICK COLLINS,
COLLINSS, J.J.D., cscs
HYSTERIA I E W W I T H A B R A H A M
AN INTERV
MORGENTALER, MD PART 2
As the legal and medical hysteria mounts over testosterone (T) and testosterone replace-
ment therapy (TRT), we continue our interview with Abraham Morgentaler, M.D., the Director of
Men’s Health Boston, a professor at Harvard Medical School and a renowned T expert.
PLAINTIFF’S LAWYERS ARE TROLL- A PROMINENT CARDIOLOGIST RE- ITY OF LIFE THAN MEN IN THE LOWER
ING FOR “TRT VICTIMS” ON TV.YOUR CENTLY WROTE, “IF YOU’RE TAKING A QUARTILE?
THOUGHTS ON THE CLASS ACTIONS MEDICATION FOR LOW TESTOSTERONE In several studies of healthy populations, men with
CLAIMING TRT CAUSED HEART AT- TO WARD OFF THE EFFECTS OF AGING— higher levels of testosterone have been shown to have
TACKS AND STROKES? SUCH AS DECREASED LIBIDO OR FA- a lower risk of developing diabetes, the metabolic
Until the last year, there had been accumulat- TIGUE— YOU SHOULD STOP TAKING THE syndrome, fractures and death, compared with men
ing evidence that T may reduce the risk of cardio- DRUG NOW.” RESPONSE? with lower testosterone levels.
vascular events, and it is clear that it improves It is irresponsible to tell people to stop taking a
several important risk factors including reducing medication prescribed by their physicians without YOU’VE CHALLENGED THE EVIDENCE
fat mass and waist circumference, increasing knowing anything about their situations. In addition, THAT T CAUSES PROSTATE CANCER. THE
lean mass and reducing insulin resistance. The the implication that decreased libido or fatigue does LINK HAD BEEN PRETTY MUCH DE-
lawsuits are opportunistic, but are unlikely to not merit treatment is bizarre. In my practice, and in BUNKED. WHAT’S YOUR RESPONSE TO THE
prevail based on the evidence. Nonetheless, they the practices of thousands of health care providers NEW RAT STUDY FROM THE UNIVERSITY
have clearly caused concerns for many patients around the country, the improvement in quality of life OF ILLINOIS IN CHICAGO TRYING TO
taking or considering TRT. for many men that results from TRT is remarkable. BREATHE NEW LIFE INTO THE CLAIM?
These men feel “normal again,” can resume their One must be extremely cautious about extrapolat-
WERE YOU DISAPPOINTED WITH THE intimate relationships with their partners, and can ing results from animal studies to humans. In this
RECOMMENDATIONS OF THE RE- enjoy all the activities at work and at play that make particular case, rats were given a powerful carcinogen
CENT FDA PANEL ON T? them feel engaged, successful and happy. I have to induce cancers together with an anti-testosterone
The FDA appears concerned that T is being never had a patient who told me he wanted testos- agent before being treated with T. Although they did
used for indications that were unintended when terone to combat aging. Instead, men come in with find more cancers in these rats after T treatment, it is
the FDA created a class label for all T drugs in symptoms. After evaluation, some of those men will difficult to know what this means. In humans, there
1981. At that time, there was limited knowledge be found to have low T levels, which often causes re- is extensive data that shows that higher levels of T
of what caused low testosterone levels, and the duced libido and fatigue, as well as other symptoms, are not associated with prostate cancer. It is naive to
FDA listed the known causes at that time. We and treatment effectively treats those symptoms in suggest that a highly experimental study in an inbred
have learned a great deal since then, in particular a majority of men. There is nothing radical about any strain of rats given carcinogens trumps well-performed
that the symptoms of T deficiency are caused by of this— it is just good medicine. studies in humans.
low levels of the hormone regardless of what has Well, there you have it! Until next month, my
caused T production to be low. In fact, we can ex- THE CURRENT MEDICAL PHILOSOPHY friends! ■
perimentally induce all the symptoms and signs ALMOST SEEMS TO SUGGEST THAT TRT
of T deficiency just by lowering T levels. So, I’m FOR HYPOGONADISM IS ONLY INDI- Rick Collins, JD, CSCS [www.rickcollins.com] is the
disturbed by the FDA’s emphasis on meeting a CATED WHERE SYMPTOMS EXIST AND lawyer that members of the bodybuilding community and
standard from more than 30 years ago that is no THE TOTAL T LEVELS ARE BELOW THE nutritional supplement industry turn to when they need
longer relevant. I am not aware of any evidence “NORMAL” RANGE (I.E., BELOW 300 legal help or representation. [© Rick Collins, 2014. All
that T is being abused or prescribed inappropri- NG/DL). BUT MIGHT MEN IN THE HIGH rights reserved. For informational purposes only, not to be
ately more than any other medication. “NORMAL” RANGE ENJOY BETTER QUAL- construed as legal or medical advice.]

ANABOLIC RESEARCH UPDATE BY WILLIAM LLEWELLYN
&A AND Q
TRENBOLONE disease-related parameters.

At first glance, the results of these experiments were indeed quite alarm-
ing. First, on the in vitro side, trenbolone was shown to cause distinct neurode-
CAUSES BRAIN DAMAGE!? generation (apoptosis). Normal programmed death of hippocampal neurons
was notably accelerated in the presence of this steroid. Trenbolone was also
Y ou might have caught wind of the story. It has been making the
rounds all over social media, sparking a great deal of debate
on both sides of the steroid fence, so to speak. The story involves a
shown to counter the neuroprotective effects of testosterone. Potentially harm-
ful changes were also found during the in vivo experiments. Here,
trenbolone was first shown to accumulate in the adult rat
research study from Shandong University in Jinan, China, which was brain, especially in the hippocampus. Next, administra-
just published in the journal Toxicology and Applied Pharmacology.1 It tion of this drug was associated with an increase in
suggests there may be a particularly dark and previously unknown beta-amyloid protein, which is associated with Alzheim-
side to trenbolone. According to the team, this widely popular an- er’s and cognitive decline. There was also a decrease in
abolic steroid can cause neurodegeneration. If true, trenbolone presenilin-1 and an increase in caspase-3, both of which are
misuse could be a risk factor for neurodegenerative diseases also though to play a role in the etiology of Alzheimer’s.
such as dementia and Alzheimer’s. Is this possible? Is one of It was shown that both androgen and estrogen receptors
the most popular anabolic agents of our day leading many were involved in these changes.
users down a dangerous road of mental decline? Let’s take a So, what exactly does this all mean? The short answer
look at this paper and see what the discussion is about. is, we don’t know. Trenbolone is indeed a very powerful
Before we get into a discussion about the findings of the anabolic steroid. It is possible that with this potency comes
study, it is important to first look at the experiments and a toxicity that we did not understand before. However, it is
how they were conducted. This particular investigation also possible these experiments bear no relevance to the hu-
was done in two parts. The first part involved in vitro (cell man application of this drug. It is way too early to draw con-
incubation) experiments. Here, the researchers incu- clusions. This is only one study, and it was conducted on rats,
bated brain neurons (primary hippocampal neurons, to not people. For now, I can only digest this paper into one simple
be specific) with trenbolone, and measured the effect vague warning. To date, trenbolone has not been widely studied
on cell health and function. The second part involved in in humans. We won’t know if there are indeed neurodegenerative
vivo (live animal) experiments. These were conducted effects associated with abusing this steroid without running more
with rats, both adult and pregnant animals. After a studies, particularly on humans. At the present time, this steroid
control group was split off, the remaining animals were is either unavailable, or a veterinary drug, in virtually every corner
injected with large doses of trenbolone. The distribution of the ste- of the globe. Such studies are not likely to come easily or any time
roid was assessed, along with the resulting effect on serum hormones, soon. Just keep that in mind if you still do choose to use trenbolone. Perhaps
beta-amyloid peptide-42 (AB42) accumulation and other Alzheimer’s take caution and consider it sparingly, not as a base for every cycle.
T Therapy—DOES THE TYPE MATTER?

Testosterone replacement therapy (TRT) is studies on testosterone therapy, which had References:
big these days. While the body of literature sup- similarities in their methods that allowed them 1. Fucui Ma, Daicheng Liu. 17beta-trenbolone,
porting the health-protective effects of this medi- to be more reliably reviewed together. Taking an anabolic-androgenic steroid as well as an en-
cal therapy in aging men with declining hormone part in these studies were 3,703 mostly older vironmental hormone, contributes to neurodegen-
production is growing, there are also occasional men. The researchers found no change in car- eration. Toxicology and Applied Pharmacology.
reports of concern about cardiovascular disease diovascular disease risk with testosterone use Article published online Nov 24, 2014 (in press).
risk. As with any type of drug, testosterone is until they subdivided the studies by route of 2. Borst SE, Shuster JJ, et al. Cardiovascular
not without side effects or risk potential. While administration. While injectable and transder- risks and elevation of serum DHT vary by route
most men report positive changes in their well- mal testosterone did not increase health risk, of testosterone administration: a systematic
ness and health markers with testosterone ther- oral testosterone undecanoate was associated review and meta-analysis. BMC Med 2014;Nov
apy, some notice increased health risk factors. with a risk ratio (RR) of 2.2. This equates to a 2.2 27;12:211.
Many of these men simply shrug off the results, times greater risk of cardiovascular disease. The
resolved with the fact that androgen therapy is researchers speculate this is associated with Got a question for William Llewellyn? You can
just not for them. But is it that simple? A new a higher spike in DHT. While these results are ask him directly on the MD website and have
paper coming from the University of Florida sug- interesting, they are not yet compelling. Further William personally answer your question! Go to
gests it might not be in all cases.2 Researchers research is needed to confirm or dispute these www.musculardevelopment.com, MD Forums,
there have collected a large group of studies on findings. This also won’t be very relevant to most MD Staff and Pros, Q and A for William Llewellyn.
T therapy, reviewing them in aggregate. They readers, as Andriol (oral testosterone undecano- William Llewellyn’s books (Anabolics, Under-
determined that the method of administration ate) is not approved in the United States. Still ground Anabolics and Sport Supplement Reference
(transdermal, injectable, oral) might be key to interesting and worth keeping an eye on, though, Guide) are now available as e-Books on Amazon,
risk in some cases. especially as we continue to expand our TRT Barnes & Noble and iTunes.
The researchers specifically gathered 35 options here.

NO JUICE bodybuilding BY LAYNE NORTON
PH.D. NUTRITIONAL SCIENCES
Training, Diet, Nutrition and Supplementation
TRAINING to FAILURE
IMPORTANCE AND PROPER
IMPLEMENTATIONS
Training to failure has long been a VOLUME performance and training volume.1
staple in bodybuilding. In fact, read- First, let’s understand what variables lead Think about when you train to failure and what you feel
ing through any article or pro routine to muscle growth and adaptation to training like afterwards and how you perform. Let’s say you do a
in a muscle magazine, you might stimulus. There are several, including intensity set of squats to absolute failure for 10 reps on a set. What
get the impression that failure is the (generally accepted to induce the muscular would you get for your next set with the same weight? Five,
MOST important aspect of any train- hypertrophy you need to train at or above 60 maybe six reps? Then the next set? Three, maybe four
ing routine. So much so that many percent of your one rep max on an exercise, reps. Then if you did another? Maybe two or three reps...
people do not even consider some- though there is some debate about this), vol- maybe just one. So over the course of four sets, you might
thing a working set unless they actu- ume, tension, stretch (the loaded eccentric end up at around 22 reps using your 10-rep max. But what
ally hit muscular failure. portion of the rep) and metabolic byproduct if we stayed short of failure? What if you just stopped two
Muscular failure is defined as accumulation. You can argue there may be some reps shy of failure? You could probably do four sets of eight
when you can no longer complete an- others, but for the most part these are accepted reps at the same weight with little issue. That would be
other repetition through the concentric as things that cause muscle growth. However, equal to 32 reps. If you were using say 300 pounds, you’d
phase of a given exercise. But is train- it is volume that has been shown in research to be looking at a difference of 3,000 pounds of total volume!
ing to failure required for growth? Is it be the most important for muscle growth and So using failure improperly can actually impede your total
useful for growth? Should we take all strength progression. Volume is defined simply training volume by decreasing subsequent performance.
sets to failure? Is a set not taken to as the number of reps x sets x weight used on a
failure useless? These are all excel- given exercise. Many people will argue with this A REALISTIC AND EFFECTIVE APPROACH
lent questions we must address. point, but amongst the scientific community the So how can we set up our training so we reap the
consensus is that volume is the most important benefits of getting enough volume and training to failure?
factor for muscle growth. Probably the easiest way is using our previous example.
Now many of you will read that and immediately go out and do 20 sets of squat for 20 Instead of going balls out on each set and either having to
reps because that is an enormous amount of volume. But keep in mind you must progress go down in reps or drastically drop the weight, do the first
volume appropriately. If you increase it too fast, you will invariably get injured. I could write three sets at that weight of seven to eight reps, and then
an entire 10-part series on volume, but I think it’s important to mention that up front. Now, take your very last set to failure. This way, you are getting
just because volume is the most important factor, it does NOT mean the other factors are the benefits of training volume, while still reaping the ben-
unimportant. It’s just that volume is the most important. efits of failure.
Now you are probably wondering why I’m bringing up all this stuff about volume when One thing to keep in mind is the long-term effects of
the topic is training to failure. Stay with me, we will loop it all together in good time. So consistently training to failure over a long period of time.
first question, is training to failure required for muscle growth? The answer is absolutely In our review, we recommended not training to failure con-
not. You can absolutely induce muscle growth without training to failure. Now that said, is sistently for more than six weeks in a row without taking
training to failure useful? The answer seems to be yes, it is. Several studies have demon- at least a week “break” from training to failure. That’s not
strated better outcomes with training to failure versus not training to failure. Now, some of to say don’t train hard— just don’t go all out to failure, but
those studies have issues in that volume is not controlled and thus by training to failure stop a couple of reps shy.
that group got more training volume. Now that said, in a review conducted by Dr. Jeff Wil- Failure can be a useful tool when properly implemented.
lardson, Dr. Gabriel Wilson and myself, we concluded that even with volume taken into But if you don’t use it correctly it can sabotage your overall
account, training to failure had beneficial effects on muscle growth.1 training effectiveness. Make sure you implement it correctly
so you can reap the benefits without shortchanging your
FREQUENCY overall training program. ■
OK, so now I’m sure you are all ready to go out and do 20 sets of 20 on squats tak-
ing each set to failure. I mean volume and failure are important for muscle growth, right Dr. Layne Norton is a professional natural bodybuilder and
Layne? So this should be best, right? Not so fast. We have to be careful with how much powerlifter with a Ph.D. in Nutritional Sciences and a BS in
we use failure and how often we use it. If you use it too frequently it can actually impede Biochemistry. He offers coaching services through his site www.
biolayne.com.
“Failure can be a useful tool when properly Reference:

implemented. But if you don’t use it correctly it can 1. Willardson JM, Norton LE, Wilson GJ. Training to Failure and
Beyond in Mainstream Resistance Exercise Programs. Strength &
sabotage your overall training effectiveness.” Conditioning Journal. June 2010: 32(3): 21-29.

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with the Pro Creator
Hany Rambod
FALSE PROPHETS
AND
Hany, I was looking into hiring a prep coach, and I found a couple customized to the individual based on a wide variety of factors including
of guys who have worked with you and assured me you taught them body type, any lagging body parts, age and experience, strength levels,
everything about coaching bodybuilders, and that you supervise the etc. These are also adjusted at regular intervals based on responses to
programs they write up for athletes. They also said they would work with different variables in order to continue making forward progress toward the
me for less than half of your rate, which I must admit was appealing. goal or goals. Yet I have seen athletes attempting to resell programs at cut
Before I choose one, I just wanted to know how long you have been rates, in spite of the fact that these were specifically created for them. This
“subcontracting” your services like this, and why you haven’t mentioned is like trying to give your shoulder rehab program from a physical therapist
it before. A lot of us would love to have Hany Rambod coach us, but to someone else with a shoulder problem, even though their issue might be
obviously you’re only one man and can only completely different from what yours was. As
take on so many clients. you would imagine, the potential for making
This is something I have been meaning to things worse could increase exponentially.
talk about for a long time, and not because I’ve kept quiet about this for a long time,
I actually have a team of coaches working but I’m tired of seeing “Facebook Trainers”
under me. This has become a growing problem and “Instagram Gurus” pretend to know what
not only for myself, but for other established they’re doing when in fact, they are some of
coaches too. Since there has been an increasing the most unqualified people giving advice out
demand for coaches by athletes over the last there. Some former clients of mine have actually
couple of years, I’ve witnessed a trend. There contacted me looking for me to give them an
is a glut of self-proclaimed coaches with endorsement as a prep coach, because they’ve
extremely limited knowledge and experience read about FST-7 or have worked with me in
who take information from myself and other the past, which I won’t do. Again, just because
more well-known coaches and regurgitate it I coached someone doesn’t mean I ever taught
for sale to unwitting clients. Often they attempt them how to coach others themselves. It’s a
to put their own spin on our knowledge and complete misrepresentation of services to claim
methods, usually for the worse. Even more that I have somehow “certified” anyone in this
offensive to me is the number of people who way. Speaking of which, I got an email about
have actually been clients of mine and other seven years ago that I was never meant to
coaches, typically only for one contest, who see, sent to me by accident. It was from a pro I
represent their services as being equal to mine had worked with once. In it, the pro was telling
since we did work together. The best analogy I his client that I had made some changes to
can make to this practice is if someone went to his client’s program, and he would be getting
a chiropractor for treatment a few times over a those changes to him shortly! To be clear, I don’t
couple of months, and then proceeded to open collaborate with any other coaches or trainers,
up shop as a chiropractor himself. Just because period.
you were treated by a chiropractor doesn’t Just so you know I’m not the only coach this
make you a chiropractor! And just because a happens to, my wife caught a Facebook post
coach helped you prepare for a contest does where a former client of George Farah’s was
not automatically make you a coach. Yes, you were guided in your training advertising his own services, claiming that he could prep anyone the same
and nutrition programs for a period of time. But you were not taught the as George would, but for half the price. Just remember, if something sounds
principles behind the decision-making process that went into them. too good to be true, it usually is.
For example, I offer two types of programs. Less than five percent are
“one-time” off-season programs for those who are cost-conscious. Over If you have any questions about a coach who supposedly collaborates
95 percent are off-season and pre-contest programs that are specifically with me, please email me at fst7training@gmail.com. ■
Instagram: hanyrambod fst-7.com/store.htm. It’s called “FST-7: Refined” and features current clients and who is preparing for upcoming contests.
Twitter: hanyrambod all-new training techniques as demonstrated by Jay Cutler, Free registration gives you full access to all of it. And now,
Facebook: Hany Rambod (fan page) Phil Heath, Steve Kuclo and Seth Feroce. Order yours today due to popular demand, FST-7 shirts are finally available!
For information about my contest promotions, please visit from the FST-7 website and have it shipped the next day! Got a question for Hany Rambod? You can ask him di-
www.spectrumfitnessproductions.com. Visit www.hanyrambod.com or www.fst-7.com for previ- rectly on the MD website and have Hany personally answer
The follow-up video to the hugely popular first FST-7 DVD ous articles, news, an interactive forum, video clips, and your question! Go to www.musculardevelopment.com, MD
titled “FST-7: Defined” is now in stock and on sale on www. member profiles and blogs. You’ll also find updates on my Forums, MD Staff and Pros, Q and A for Hany Rambod.

with The Bodybuilding Wizard
& Master Trainer Charles Glass
THE BODYBUILDING
WIZARD
WHEN TRAINING KIDS,
SAFETY IS TOP PRIORITY
I want to start training with my son, who is now 12 and will
soon be 13. Would you have any advice as to what age one
could/should begin free-weight training and perhaps what
to avoid? Of course I don’t subscribe to the old wives’ tale
of stunting growth, but I know there are some precautions
to take against downward compression on growth plates,
vertebrae, etc. Any advice would be great. Keep up the great
articles and videos!
I’m glad to hear you want to share your passion for training
with your boy. For a kid that age, you never want to go heavy,
and you never want to lock out the joints. Both put too much
pressure on the joints. The
reps should be in the 10-15 “As a gymnast in
range, never lower. I also
like to use all machines at
my younger years,
first, since those are easier I worked with my ARE PULL-UPS EASIER FOR LIGHTER GUYS?
on those joints too. Never I’m getting ready for the police academy in about a month and a half. I’ve
increase weight unless
bodyweight for leaned up quite a bit over the past few months and I feel pretty good. I was at
the child is using perfect hours every day, so the gym the other day doing pull-ups with a buddy of mine and we had a little
form and exceeding the contest. I destroyed him, but his argument is that I’m lighter and it’s easier for me.
rep range. Once a youth
things like pull-ups I disagree, and believe it’s a weight-to-strength ratio. Fifteen pull-ups are 15 pull-
is around 15-16, it’s time to and dips were easy ups, regardless. What’s your opinion on this? Navy SEAL Physical Screening Tests
incorporate free weights, (PSTs) have a requirement of between six and 11 pull-ups with perfect form. Why
gradually of course. I used
for me. I can recall wouldn’t they have standards based on weight, then? I always seen standards
to train a 12-year-old com- doing 48 pull-ups in based on reps performed, sex and age— but nothing about weight.
petitive swimmer, and that’s I’m going to have to agree with your buddy on this one. If we are talking about
the progression we followed.
a row one time just bench-pressing 400 pounds, it’s going to be tougher for a guy who weighs 180
We started out using mostly to see how many pounds than it should be for a man weighing 280. Conversely, it’s going to be a lot
cables and mimicking the harder for that 280-pound man to do pull-ups, because he has 100 pounds more
limb movements of swim-
I could get when to pull.
ming. By the time he was 16, I was in seventh As a gymnast in my younger years, I worked with my bodyweight for hours every
he was doing things like the day, so things like pull-ups and dips were easy for me. I can recall doing 48 pull-ups
barbell bench press and had
grade.” in a row one time just to see how many I could get when I was in seventh grade
become stronger than some of the grown men at the gym. doing that test for the President’s Council on Physical Fitness. I was so far ahead of
One thing you want to caution your son about and keep an all the other kids on everything like chins, push-ups and sit-ups that I set the school
eye out for is horseplay when he is training on his own or with record. The gym teacher didn’t even bother having me take the test the following
friends. They will tend to try to lift as much as possible and year! I have also done 120 dips in a row in my younger years.
form goes out the window without you there to supervise. I Guys used to challenge me to little contests, and usually they were heavier. After
would actually discourage your son from ever doing something beating all of them and getting tired of hearing I had an advantage because I was
like the bench press without a spotter. One time when I was much lighter, I started adding weight to make it more fair in their eyes. If they were
a kid, I was home in my garage bench pressing, and worked 225 and I was 180, I would strap on a 45-pound plate or dumbbell— and I would still
up to 315. I got it up once, and went for a second rep that I in- beat them on reps! Once in a while I would challenge myself on dips and strap on
tended to rack. I couldn’t get the bar all the way up, and it sunk 200 extra pounds. I can’t recall how many reps I would get, but nobody else could do
down and got stuck on my chest. My only option was to roll even one rep with all that extra weight.
it down my ribs. I ended up bruising several ribs, along with So to summarize it, when talking about pull-ups, it is going to be easier for a
my ego! From then on, I never put the collars on. That way I lighter person since they have less weight to pull up. As for why those tests don’t
could dump the plates off on each side if I ever got stuck again. factor that in, I can’t say. I would guess it would just make things too complicated for
Safety should always be your top priority when training a child all parties involved to sit there and do calculations for everyone.
or adolescent.

with the IFBB Pro
George Farah
THE ‘SECRET’ TO MAKING meal, except maybe after his shows,

DREAMS BECOME REALITY for the past three years! I was like
Mr. Farah, I just finished watch- what? I said, “How come, Moe?” and
ing the Phoenix Pro and I couldn’t he replied, “Because you never asked
help notice the condition that you me to!” I was flabbergasted by the
consistently bring to your athletes— willpower that man had. Mind you, we
especially the winner, Moe Bannout. talk at least once a week, but through
I mean, that guy was peeled. What’s the years while Moe was on his train-
the secret? ing and nutrition programs, I never
Thank you for your kind words. mentioned a cheat meal and he never
Most importantly, not all of my clients bothered to ask. Could that be the rea-
can achieve that type of condition. To son that he is always peeled at every
be quite honest, it all depends on the show? Absolutely.
individual and how much he is will- Basically what I am trying to say
ing to give when it comes to following is the more dedicated you are to your
the program and diet. Will he give 100 dreams, the closer you will get to
percent? Most coaches shine when your dreams becoming reality. Moe’s
their clients follow perfect direction. success just goes to show you the
But every now and then, your client is importance of drive, dedication and
lazy or has weak willpower— and this focus. Moe was not blessed with great
can also reflect on the coach. I guess I genetics, but all he wanted (his dream)
have been lucky that my athletes are since we met was to qualify for the
doing the right thing, so there is no Olympia, and he did. Like I always say,
secret involved. if you are willing to give anything your
MOHAMMA D
Now as for Mr. Bannout, this poor all, you are most likely to succeed at
guy. I just learned after he won the it. Stay focused and most importantly, BANNOUT
show that he did not have one cheat hungry for your dreams.
“The more dedicated you are to your dreams, the closer you will get
to your dreams becoming reality.”
ADDING SIZE WHEN
YOU’RE A HARDGAINER
Guru, I am trying to gain weight but it
seems impossible. I upped my meals to
eight a day and sometimes 10, but I see
very little results, if any. The good thing is,
I am in great shape. I hope you can help.
Wow, 10 meals a day— that is crazy. How
can you find the time to eat all of those meals? Good question, but it is
hard to answer you correctly or fix your problem without knowing exactly
what type of body you have, the kind of food you are consuming and the
exercises you are doing, etc. But I can tell you one thing— you will never
be able to gain lots of weight by eating that many meals.
Believe it or not, what you’re doing is a perfect formula to lose fat
and while maintaining or adding muscle, and I believe that’s what’s
happening to you— especially since you’re a hardgainer. My suggestion
to most hardgainers is to never, ever eat more than three large meals
and two snacks a day in order to slow the metabolism down and achieve
what you’re looking for. Also, try to include good fats in all of your
meals, along with large amounts of carbohydrates and a good amount
of protein.
For those of you who are looking to cut fat and lose weight, the
greater number of meals you eat, the better your fat-loss results will
be— but of course your meals should be more like snack sizes.
So go ahead and stick to good, dense food so it can satisfy your
needs, your hunger and your gains. Hopefully, this will help—
otherwise, you will need to contact me again.

N U T R I T I O N
with the IFBB Pro/Contest Prep
Specialist Fakhri Mubarak
#TEAMFAK PRO CARD

DENVERNumber
SMITH 51
The 2014 NPC season was a top of the neck to the bottom of the calves. Shows are won from
long season. There were more the back. I saw the potential Denver had to bring that nasty
shows, more competitors and the look once he turned around. This was the back workout we both
sport and industry kept grow- implemented into his training (exercises to be performed in this
ing as it has for the past few order):
years. Jim Manion, President of
EXERCISE SETS
the NPC and Chairman of the
IFBB Professional League, has 1. Underhand Pull-downs to the Front 4 sets x 10-12 reps
done an amazing job over the 2. Underhand Bent-over Barbell Rows 4 sets x 10-12 reps
last few years to grow this sport 3. One-arm Dumbbell Rows 4 sets x 10-12 reps
with a great team. Among them 4. Deadlifts 4 sets x 12 reps
is my very good friend Steve 5. Seated Close-grip Barbell Rows 4 sets x 12 reps
Weinberger, who has spectacular (squeeze each rep for one second)
shows here in my home state of I keep things very simple. I don’t believe in any of the “pretty”
New York and on the East Coast. I training. I’m a basic, compound-movement bodybuilder who has
wanted to acknowledge them for always lifted heavy. We needed Denver to pop, and this was
the great job they have done for going to make his back pop more. At one point he was growing
decades, and for all the opportu- so much during his 12-week prep that we were nervous he was
nities they have given so many going to be a middleweight onstage. We had to start bringing
competitors in this industry. him down, and we did that successfully without starving him or
I ended the 2014 season killing him with cardio.
with a few more pro cards and Once Denver got to the Nationals, he was around 170 pounds.
a few more pro wins in the NPC His weight class is 165 so we knew we could feed him and just
and IFBB. The last pro card this pull water. The good thing about the Nationals is that weigh-in
year went to Denver Smith, is all day Thursday. I always like my clients weighing in as early
who earned his pro card at the as possible. That way, we have a full 24 hours to really fill up and
2014 NPC Nationals in the wel- pull water hard. As everyone knows, my clients come in shred-
terweight division. He joined ded and peeled but I don’t cut both water and sodium. Everyone
another Kentucky client I helped is different, and no two preps are the same. Denver was eating a
turned pro in 2012, Justin Comp- lot of food and salting all his meals. He had water until Thursday
ton. Since I mentioned Justin, let night and a little on Friday morning the day of the show. We did
me make this predication. He some magical stuff and he peaked at the right time to be in the
will win the Mr. Olympia one day. first callout. I wanted him to come in even harder on Saturday
He has everything it takes. Good and we did that as well. So Denver actually peaked “more” on
luck, Justin. Saturday when he was just straight-up nasty onstage.
I met Denver the day Justin I’m very proud of Denver. He’s a blue-collar worker who’s
turned pro at the 2012 NPC Na- a good family man. He worked hard and earned his IFBB pro
tionals in Miami. We started working together almost immediately after he fin- card. As of right now, we are working on putting around 15 to 20
ished fifth in the welterweights. Denver has always placed very well, going back pounds to get him ready for the Chicago Pro in 2015.
to the 2010 Junior USA Bodybuilding Championships. He has a good structure
and enters contests in pretty good shape.
From 2012 to 2013, Denver and I worked hard to get him that pro card in 2013. To contact me, please email me at fakpro@aol.com. I’m on Instagram
He looked better in 2013 and finished fourth. His condition was his best ever at at instagram.com/fakhrimubarak_ceo_ifbbpro, on Facebook at http://www.
that show, but conditioning isn’t everything unless you can make those muscles facebook.com/FakhriMubarak and on Twitter. Have a great month, everyone
pop. We needed to work on more back detail. By back detail, I mean from the and as always: “Champions do what competitors don’t!”

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CHANDLER JONES JON “BONES” JONES

THE SCIENCE OF PERFORMANCE

THE ARNOLD FACTOR

18 MD musculardevelopment.com March 2015

SENIOR EDITOR PETER MCGOUGH

March 2015 musculardevelopment.com MD 19

22 MD musculardevelopment.com March 2015

departments By Steve Blechman & Thomas Fahey, Ed.D.

164 THE ANIMAL KINGDOM

166 ARNOLD’S CORNER By Ron Harris

172 BLOOD AND GUTS By Dorian Yates

56 RESEARCH: TRAINING 176 HARDCORE MUSCLE FORM AND

96 SPORTS SUPPLEMENT REVIEW

132 Powerful By Michael J. Rudolph, Ph.D.

26 MD musculardevelopment.com March 2015

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WITH SHAWN RAY, DORIAN YATES AND KEVIN LEVRONE

“DO YOU HAVE TO COMPETE TO TRULY CONSIDER YOUR-

Shawn ray verification as it

BY DEFINITION, ANYONE CAN LIFT WEIGHTS, BUT IT IS NOT

Dorian Yates dedication to training than the ca-

34 MD musculardevelopment.com March 2015

Get the truth

KEVIN LEVRONE who wears his favorite NFL player’s jersey

THE TERM ‘BODYBUILDER’ IS SACRED TO ME, BECAUSE

36 MD musculardevelopment.com March 2015

ifbb secure the early bird spe-

March 2015 musculardevelopment.com MD 37

The 1995 Arnold Classic

FROM MASS TO MASS deadlift/bench press session. Against

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BECAUSE YOU JUST CAN’T FAKE

48 MD musculardevelopment.com March 2015

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WORLD BODYBUILDING UPDATE

Ronny Rockel Takes the Win in Santa Barbara

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NEW PETER McGOUGH SERIES

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