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How
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Aerobics
PRIME-TIME MUSCLE / DAVE GOODIN
Myths, Lies
and Misconceptions
JANUARY 2009
$5.99
PLUS:
• Squat Science—Rules to Grow By
www.IronManMagazine.com
• New Size-Building Studies
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WHATEVER YOU NEED
WHEREVER YOU TRAIN™
Available at Home-gym.com
and Ironmanmagazine.com
WE KNOW TRAINING™
January 2009
CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS C
FEATURES
64 TRAIN, EAT, GROW 111
The TEG men reveal what they learned from this year’s extended ripping phase.
Plus, a peek at their new X-mass workout (“Hey, Claus, give me a spot!”).
90 A BODYBUILDER IS BORN 42
Ron Harris teaches his young protégé how to plan for more muscle.
114 LEUCINE
The Wilson brothers analyze this key amino—and the ways it can give older
bodybuilders a magic anabolic edge.
96
DAVE GOODIN
136 X-FILES
126
SQUAT
Steve Holman and Jonathan Lawson show you how to X-celerate your gains. SCIENCE
142 MUSCLE-SCIENCE STUDY HAUL
Jerry Brainum reports on the International Society of Sports Nutrition
conference in Las Vegas. Lots of views you can use to get huge—and cut!
Shredded
50
cover. Hair and
254 HEAVY DUTY makeup by
A classic Mike Mentzer diatribe ver Man
How Co odin
Marisol Orozco. Dave Go
on aerobics: myths, lies and Photo by Michael Does It
www.IronManMagazine.com
Please display until 12/30/08
FC_IMJan2009_F.indd 1
PLUS:
• Squat Science—Rules to Grow By
• New Size-Building Studies
• Mr. Olympia—Eye-Popping Full-Page Pics
10/31/08 5:39:05 PM
DEPARTMENTS
28 TRAIN TO GAIN
Tips for over-40 beginners; plus, Joe Horrigan on cable rows and lower-back pain.
44 SMART TRAINING
Coach Charles Poliquin outlines work-capacity training to shock your shoulders.
52 EAT TO GROW
Go fish, D-rail illness and beta-alanine’s anabolic connection.
74 NATURALLY HUGE
John Hansen lays out the best workout for growth.
82 SHREDDED MUSCLE
Dave Goodin on the state of natural bodybuilding.
86 CRITICAL MASS
Steve Holman’s muscle-building tips and trips for putting some freak on your
physique.
208
NEWS & VIEWS
L.T.’s world of
186 ANTIAGING RESEARCH bodybuilding
Is DHEA the fountain of youth? Jerry Brainum explains its pros and cons.
www.IronManMagazine.com
See more Photos @
See more Video @
In the next IRON MAN:
Next month we’re on a transition mis-
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Bodybuilding has a proud tradition of men who Because muscle growth is a very gradual process
displayed superior physiques well into their 40s and requires a good deal of knowledge and strat-
and often beyond. Notable examples include Bill egy, an older man can have the upper hand.
Pearl, Vince Taylor, Chris Dickerson, Toney Free- Less wear and tear. One thing a man start-
man, the late Don Youngblood, Sonny Schmidt ing out in his 40s does not have that his counter-
and, of course, Ronnie Coleman. What about the parts who have been at the iron for decades do
guy who doesn’t really get started until he’s over have is the wear and tear of those thousands of
40? heavy workouts on the joints, tendons and liga-
In a society increasingly preoccupied with anti- ments. My brother is seven years older than I am,
aging, more men begin serious training later in life. but I’m the one who always has some kind of
Did they miss the boat by not starting as teen- ache or pain in the shoulders, lower back or el-
agers, when energy and hormones run at their bows. Healthy joints and connective tissues mean
highest? You could say that, but watching my you can train heavy on any exercise without being
older brother Dana get serious about bodybuild- limited by pain or the risk of reinjuring beat-up
ing a couple of years after he hit 40, I’ve seen that areas.
there are some definite advantages to being a late —Ron Harris
starter. If you’re a newbie who’s
passed the “new 30” and wonder
how you could count yourself
lucky, think about the following:
Mo’ money. The average 45-
year-old doesn’t just make three
times more money than a 15-
year-old; he probably earns quite
a bit more. That means he has
disposable income to invest in
better food, more supplements, a
gym membership, books, maga-
zines and DVDs—and perhaps
even a personal trainer. Despite
his relatively lower testosterone,
all those factors—many of which
the average teen can only dream
of until he starts building a ca-
reer—can still help him make very
good gains.
Patience and wisdom.
Youth may have boundless ener-
gy and enthusiasm, but patience
and wisdom are often in very
short supply. Theoretically, we
all learn and grow mentally and
emotionally as we get older, and
that can serve us well as we train
in middle age. Your odds of doing
things the right way and not mak-
ing foolish mistakes and errors
in judgment lessen significantly.
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Tip for Titanic Tri’s End-of-set flex tactic can tack that
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set hold onto
Have you ever noticed the fantastic triceps development of male gym-
the back end
nasts? It’s certainly better than that of most bodybuilders of roughly the of a standard
same size. Oddly enough, they don’t get those heroic horseshoes from end- set of stretch-
less sets of skull crushers, close-grip bench presses, pushdowns or even position ex-
dips. ercises, like
NPC ’08 Junior National Heavyweight champion and USA runner-up incline curls
Michael Liberatore pointed out to me that gymnasts spend a lot of time and overhead
extensions, as
supporting their bodyweight on the parallel bars and pommel horse, both of
well. At ex-
which are essentially the top position of a dip. Liberatore, who packs a pair haustion, move to the stretch point
of 21-inch arms at just 217 pounds and is a former gymnast, has applied and hold.
that to his own triceps training. At the end of each set of weighted dips, he The key to getting fast, continual
holds the last rep in a static contraction as long as possible. results is experimentation. The more
I gave it a try myself, and, damn, does techniques and tactics you try, the
it work! You could also attempt a long easier it is to find favorites that work
well for you on certain exercises.
hold as a set of its own after your dips.
On some moves a certain X tactic
Putting just a slight bend in your elbows will help you feel the muscle more
so they’re almost totally locked out than you ever have, stimulating it
magnifies the difficulty exponentially. Ad- to new levels of growth—but heed
ditional weight hanging from your waist the warning: Don’t get stuck on
is optional but probably unnecessary. If one technique. Adaptation occurs
your triceps routine is a bit stale and you quickly, so you should rotate tech-
niques frequently. You need change
haven’t seen improvements lately, give
for continual gains.
this one a try at your next workout. —Steve Holman
—Ron Harris and Jonathan Lawson
Seated Row
Push Ups Handle
Dip Belt
Accu-Measure Fat Calipers
Q: I’m 45 years old, and I’ve been training for pictures that show the triceps and how they attach, and get
10 years. I’m natural and want bigger arms. Could into the process of setting yourself up for some creativity.
you tell me how you got your triceps so full and For instance, on extensions try putting a bar on a low pul-
defined? ley and bringing it overhead with both hands. Now put one
leg forward and push out just
A: You may think that I with your triceps, then let the
have a secret, but I don’t. bar come back all the way so
Most muscles are designed that your forearms collapse
to be a particular shape and totally onto your biceps—then
size once they reach maxi- push out again. Keep your
mum hypertrophy. I believe elbows totally still—right on
the best you can do is find either side of your head. Be
the most leverage-advanta- as strict as possible and give
geous exercises and blast a squeeze at the contrac-
away. When I say leverage tion point. Do 10 to 15 reps
advantageous, I mean the and see how they feel. If they
exercises that you feel most feel good, then you’re on to
powerful doing and have total something. What you’re doing
control over—the exercises is changing the point of at-
that you’re able to do easily tack. If it feels just right, then
yet intensely. do three all-out sets. Try not
For example, I have very to think of the exercise as a
strong triceps: I can do so-called shaping move or
straight-bar pushdowns with anything of the sort—there’s
230 pounds for 10 good no such thing. When isolating
reps. Questions then arise: a muscle, you want to use all
Are you strong when doing the weight that you can handle
the exercise? Do you feel and blast away as if you were
leverage and power in that doing any other major exer-
position? Or are you weak cise.
and shaky, have problems If you think in biomechani-
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The Older, Bolder Bodybuilder’s Greatest Goal
I’m over 40, and your greatest body- youngster—if you know what you’re
building-related goal is also mine. It’s not to doing. Imagine 175 pounds and a 31-inch
build or maintain a 17-inch arm or even a waist at 5’9” and age 50. That’s nothing
16-inch arm, not to build or maintain a big compared to a professional bodybuilder
bench press and not to build or maintain a but plenty compared to the average 50-
six-pack. It may include those targets, but year-old. If you can maintain that or very
the greatest goal is much bigger. It’s not close to it when you’re 60, you’ll be a true
what you can do over the next year or two superman.
or three but that you’re still training in 30 or 4) Older people usually need more
even 40 years. recovery time and have less exercise
The greatest bodybuilding-related goal tolerance than younger people unless the
is training longevity—to train for the rest older people have exercised for years and
of your life. Do your utmost to stay at your have developed conditioning that’s better
best if you’ve already trained well for a long than the average younger person’s. So if
time, or do your utmost to work toward you feel you need an extra day between
your best if you’re new to bodybuilding. workouts or a more abbreviated training
Strive to build more muscle and strength, routine, that’s normal.
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but never lose sight of the bigger picture. 5) Younger people usually need more
The greatest benefit of bodybuilding isn’t calories than older people. Teenagers
aesthetics but health. Done correctly, body- may be able to eat a great deal without
building can add life to your years and perhaps years to your life, getting fat, but 30 years later, that same calorie intake may be too
but you have to do it for the rest of your life to get both benefits. much. Eat as many nutritious calories as possible without getting
Done correctly, the strength-training aspect of bodybuilding fat. Eliminate junk food. Eat healthful food only, and don’t overeat.
is the most productive form of exercise. Here’s why: It builds Fast weight loss is always a bad idea. Slow and steady is the way
strength, develops muscle, strengthens bones, improves overall to go—by way of a permanent lifestyle. Losing fat only and keep-
fitness, increases calorie consumption, helps control bodyfat, im- ing it lost are the priorities.
proves posture, slows the effects of aging, increases resistance to 6) Youngsters don’t have to do cardio, but middle-aged body-
injury and transforms physical appearance. No other single form builders should definitely include it twice a week for heart health.
of exercise can produce all those benefits. That’s why strength First get the approval of your doctor—make sure demanding
training is the most important element of an exercise program. cardio work is safe for you. Even then, start out at low intensity
Supplement it with cardio and stretching for a complete regimen. and gradually build up the effort. Take about two months before
Sensible training for us over-40s is similar to sensible training working your heart hard.
for bodybuilders in their 20s, but there are some differences if You’ll need to go to at least 85 percent of your age-adjusted
you’re to achieve training longevity. maximum heart rate. If you’re, say, 50, that means your age-
1) Charles Smith was a major figure working on Joe Weider’s adjusted maximum heart rate is 220 minus 50, or 170, and 85
magazines in the 1950s and one of the last links to the pioneers of percent of that is 145. Once you’re in good condition, or if you’re
bodybuilding. Here’s what Charles told me shortly before his death already in good condition because you’ve been doing cardio work
in 1991: “You never know how important good health is until you for many years, 145 beats per minute won’t be enough to give
no longer have it.” Think about that—dwell on it. Health is great your heart a good workout. At 49, I go to about 165 beats per
wealth and should be revered and preserved. Avoid all harm- minute.
ful habits, activities and environments. Look after yourself! That 7) Youngsters don’t have to stretch, though it’s recommended
applies to people of all ages—and you should never take liberties for them too. Middle-aged bodybuilders should definitely stretch
with your health even if you’re young—but it applies with ever-in- two or three times a week—preferably after their weight workouts.
creasing magnitude as you age. Maintaining a supple body is imperative for keeping a youthful
2) Training safety is the number-one priority for middle-aged body, but it’s easy to get injured while stretching, so be careful.
bodybuilders—whether beginner or experienced. Experienced Do not get injured. Never do any ballistic stretching. Instead, do
bodybuilders know how to train safely; otherwise they wouldn’t several progressive reps of each stretch, each one taking you a
be experienced bodybuilders, although some of them do things bit farther than the previous one. Hold each rep for at least 20
that would injure most other bodybuilders. Beginners, though, seconds.
usually don’t know what they are doing, and just one slip can Train correctly at every workout. Eat correctly at every meal.
lead to an injury. Middle-aged bodybuilders must be even more Sleep well every night. And do it all relentlessly. That way you’ll
careful to choose exercises that are safe for them and use cor- make good, steady bodybuilding progress. Train for health and
rect technique. Never cheat. If you can’t complete a rep in correct physique, not just physique.
technique, end the set. —Stuart McRobert
3) Youngsters, because of their age and because they have www.Hardgainer.com
more training years ahead of them, have a greater potential for
mass than much older people do. So youngsters can have higher Editor’s note: Stuart McRobert’s first byline
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Many analgesic, or painkilling, drugs,
including aspirin and ibuprofen,
work by interfering with the activity
of the enzyme cyclooxygenase-2,
or COX-2, that converts arachidonic
acid into eicosanoids. If you lower
the inflammatory eicosanoids, you
also reduce pain. Examples of such
inflammatory eicosanoids include
prostaglandin E2, thromboxane A2
and leukotriene B4. On the other
hand, arachidonic acid is also the
precursor of anti-inflammatory
eicosanoids, such as prostacyclin dietary precursor of arachidonic acid power by day 50 of the study. Their
and lipoxin A4. synthesis, the body tightly regulates bodies also experienced a decline in
The findings have bodybuilding production of arachidonic acid from interleukin-6, a marker of inflammation,
implications. Arachidonic acid is the linoleic acid. Thus, taking large that didn’t occur in the placebo group.
precursor of prostaglandin F2A, which amounts of linoleic acid doesn’t directly The arachidonic acid group also had
is involved in muscle protein synthesis translate into more arachidonic acid more prostaglandin E2, indicating that
and muscle repair processes after in body tissue. As for omega-6 fats the supplement did affect eicosanoid
intense exercise. Indeed, some studies and inflammation, human-subject synthesis. On the other hand,
show that when you take analgesics studies reveal an opposite effect: less the supplement didn’t produce
before or after training, you short-circuit inflammation after a high intake of any significant changes in body
the anabolic effects of exercise because omega-6 fats. Other studies that have composition, circulating anabolic
you inhibit the production of PF2A from looked directly at arachidonic acid hormones or intramuscular
arachidonic acid. In fact, arachidonic intake show that taking up to 1.5 grams markers of muscle gains. Nor
acid is even offered in supplement a day is not harmful to humans. That’s did it improve strength. Add it all up,
form under the supposition that intense good news, as the suggested dose for and you find that using an arachidonic
exercise may deplete it in the body. supplemental arachidonic acid is 1,000 acid supplement may improve training
More on that later. milligrams daily. efficiency through increasing anaerobic
Since linoleic acid is the primary A salient question arises: If capacity and lowering inflammation, but
arachidonic acid is the precursor of supplement-driven muscle gains appear
PGF2A, which is anabolic, would to be zilch. One possible reason is that
supplementing with a direct source of the arachidonic acid supplement didn’t
it build more muscle? That question affect or change the amount of PGF2A
was examined in a study published in the body. Whether using a higher dose
about a year ago.2 Thirty-one men, of the supplement or taking it longer
all actively engaged in weight training, would change the results remains to be
took either a placebo or one gram a examined.
day of a commercial arachidonic acid —Jerry Brainum
supplement. The study was sponsored
by a company that sells the arachidonic
acid supplement that researchers used. References
The subjects underwent such testing
procedures as body composition, one- 1 Weaver, K.L., et al. (2008). The
rep-max bench press, one-rep-max leg content of favorable and unfavorable
press and the Wingate anaerobic test, polyunsaturated fatty acids found in
which measures anaerobic capacity. commonly eaten fish. J Am Diet Assoc.
The subjects also provided muscle 108:1178-1185.
biopsies obtained from their front-thigh 2 Roberts, M., et al. (2007). Effects
muscles. of arachidonic acid supplementation on
Those in the arachidonic training adaptations in resistance-trained
acid group had an 8.5 percent males. J Int Soc Sports Nutr. 4:21.
increase in peak anaerobic
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References
1 Holm, L., Olesen, J.L.,
Matsumoto, K., et al. (2008).
Protein-containing-nutrient
supplementation following
strength training enhances
the effect on muscle mass,
strength and bone formation in
postmenopausal women. J Appl
Physiol. 105:274-281.
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P
atience is a virtue. That’s fat slowly—over the course of 14 to tuation. We weren’t that lax on our
one of those sayings that 16 weeks. Notice the built-in flex- diets, but we did tend to loosen up
can help you persevere ibility—we didn’t set an actual peak on the weekends—and all it takes
and achieve your goals, date but just decided to be patient is some minor straying to blur that
even if it takes longer and diligent and schedule a photo hard-to-get eye-popping detail and
than expected. As it turns out, im- shoot when we noticed that we were vascularity.
patience can be a virtue as well, close to being spot-on. The worst part of it is that the lon-
especially when it comes to achiev- We thought that by taking our ger we went past 13 weeks, the more
ing extreme-lean condition. Let us time and not being so fanatical, our bodies thought famine was
explain. we’d retain and perhaps build more imminent—maybe 13 is unlucky.
This past spring, when we began muscle as we gradually lost fat. After That’s when the body preserves the
to tighten our diets in preparation all, the extended approach works for last bit of fat and begins burning
for our ripping phase, we decided the Texas Shredder. The guy is, well, more muscle in the face of pro-
to take a slightly different approach shredded. longed calorie deficit. That’s when
from years past. Our friend, natural What we found was that our we began to shrink without much
bodybuilder Dave Goodin, at age 50, condition kept fluctuating, never more fat loss. Jonathan’s condition,
told us that he allows himself a good getting very close to peak condi- due to his slower metabolism, really
12 weeks to go from 8 percent body- tion. Yikes. Sometimes we looked began to deteriorate. We needed
fat down to 3. That’s three months a few weeks away, and other times some action fast.
to ratchet down a mere 5 percentage we looked even further out. We kept We decided to set a shoot date
points. [For more on Dave, see his asking each other, “What the heck is immediately to give us a sense of
interview, which begins on page 96.] going on?” urgency—two weeks from week
We liked that strategy, not to 15. That’s when everything finally
mention Dave’s results. After as- Hard-to-Hit Moving Target began to click—more vascularity
sessing our conditions, we realized began appearing almost instantly,
Model: Jonathan Lawson
that our starting percentages were What we figured out is, when we and the last bit of fat began melt-
above 10 percent, as we’d allowed don’t have a target date set and we ing away. It’s as if our minds had to
ourselves to bulk up over the win- feel as though we have all the time wrap around an exact date to shift
ter. So we decided to apply the in the world, we simply don’t hunker the body into gear. Unfortunately, it
patient route and attempt to lose down—hence our condition fluc- was too late for our muscle size.
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Muscle-Training Program 111
Shoot Shock
Week 17 was our photo shoot,
The Long-and-Winding Diet Road Costs Muscle
and we were shocked at our condi- These photos
tions—and not in a good way. Steve were taken about a
Jonathan,
was ripped but more drawn than month apart, with age 35.
he’s been in the past. Jonathan’s the ones on the far
slower metabolism had caused him right shot in the
to hold on to more fat—he was cut studio at the end
but still had a noticeable layer. He of our grueling 17
appeared to be a few weeks away weeks of dieting. We
from being inside-out shredded. learned that, for us,
To add to his disappointment, his a long-and-wind-
Holman
muscle size had suffered somewhat ing diet road costs
(see the photos at right). too much muscle.
What did we learn from that We actually look
lengthy experiment? That we need almost peaked in the
to set a target date at 10 to 12 weeks “before” photos, but Steve,
out from the start of our ripping- even at that point age 49.
phase diet and get serious from the we were beginning
get-go—but still make it a gradual to lose muscle. Fat
process. That gives us the all-im- loss stopped after
portant sense of urgency from the about week 13, and
start and minimizes straying from we purged muscle.
our diets; however, we did learn that Next year it’s back
patience is indeed a virtue in one to our original plan,
Lawson
respect: diet. which has worked
We were a bit too enthusiastic well in the past: Set
in the beginning because we don’t a target date 12 weeks out, gradually cut calories and/or increase cardio,
like the way we look when we’re and don’t get fat over the winter!
bulked. Enthusiasm is great when
it’s channeled correctly, but it had
us going from our very loose winter
diets right into our summer ripping- his exercise of choice. All was well When it comes to cardio, go slow
phase diets without a transition. As at first, when he was regaining his if you’re interested in more muscle
we explained in our e-book X-treme aerobic conditioning, but as his size.
Lean, which chronicles our very endurance-oriented muscles and What about interval cardio?
successful X-Rep transformation metabolism began adapting, his That’s all-out bursts alternated with
diets, gradually cutting calories and runs got longer and faster. Then it low-intensity work—like running
increasing cardio is the way to go happened. the straightaways and walking the
(we need to read our own stuff more He noticed that his legs weren’t curves on a running track. We in-
often!). Because we were impatient, getting more cut but smaller. “What corporated that type of cardio one
we took a flying leap and held our the heck is going on?” he screamed. weekend day every week toward
lowest calorie count for way too The answer was obvious once we the end of our ripping phase. It
long. Steve was around 1,700 for backtracked and looked at muscle- was worth a try, but in small doses;
more than 15 weeks. No wonder he fiber research. most of our cardio remained slower,
lost muscle. In the beginning, when Steve’s steady-state work.
runs were slow, the activity was Studies show that interval
Cardio, Cuts and primarily slow-twitch dominant; cardio burns more bodyfat than
however, as he regained his aerobic steady-state aerobics and boosts
Catabolism
abilities, his running pace began the metabolism long after it’s over
In past years Steve has done to increase. When you run at a me- primarily because of muscle dam-
minimal cardio, thanks to his fast dium-fast pace, you bring in the age—the high-intensity bursts are a
metabolism and lower calorie in- type 2A fast-twitch fibers in a high- lot like weight training in that they
take, while Jonathan has relied on endurance capacity. They have both stress and damage fast-twitch fibers
two cardio sessions most days and aerobic and anaerobic capabilities. in the quads, calves and hamstrings.
keeping his calories higher. As we’ve If you do too much medium-fast Your metabolism is higher post-
both gotten older—Steve is 49 and cardio, it’s like doing very-high- workout because your body has to
Jonathan 35—cardio is becoming rep weight work—the muscles get repair the muscle damage, and it
more integral to the ripping process, stringy and lose size because the uses bodyfat for energy to accom-
especially for the old guy. 2As are becoming aerobic, essential- plish that. The low-intensity phases
Steve decided that he needed ly morphing into fibers resembling help you burn bodyfat as well, es-
a bit more cardio, and running is slow twitchers without much size. pecially considering that the bursts
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deplete all circulating sugar quickly, addition to your normal leg work- so a weekend interval session was
so bodyfat becomes the energy of out and the increased potential for perfect. Jonathan used an exercise
choice. That’s why we thought it injury. So you shouldn’t use it the bike, pedaling all out for 30 to 40
would get us past our plateau. day of or the days around your leg seconds alternated with a slow pace
The problem with interval cardio workout. We were doing one weight- for one to two minutes. His interval
is twofold: more muscle damage in training leg workout on Tuesdays, cardio workouts lasted about 15
Free-
minutes. Steve ran, sprinting for Fall Mass
50 to 100 yards and then walking
for about two minutes. His interval
Training
cardio workouts lasted about 30 After shaking
minutes, as he used a longer walk as off the shackles
a cooldown. of strict dieting,
The one interval cardio session we started look-
helped us get leaner in the 11th ing over all of our
hour, and our legs actually started programs in our
looking a bit fuller the last week e-books in search
as we reduced our weight-training of our next step.
volume and used slow, steady-state We’ve decided
work for the majority of our cardio. that a great one to
The lesson: If you want your legs go to for growth
to stay large and muscular, walk, after our gruel-
slow jog or do interval work. Don’t ing 17-week rip- If you want your
legs to stay large
do medium-fast runs or treadmill ping phase is our
and muscular, walk,
work, or your 2As could become too X-Rep version
slow jog or do
aerobically inclined and lose size of Eric Broser’s interval work. Don’t
and anaerobic ability. Also, if you Power/Rep do medium-fast
do interval cardio, don’t get carried Range/Shock runs or treadmill
away. As we said, it’s like a hard leg (listed in its en-
The Ultimate Mass Workout. Beyond X-Rep Muscle 3D Muscle Building. X-traordinary Muscle-
This is the original X-Rep Building. More on X Reps Positions-of-Flexion mass Building Workouts. The big
manual. Includes the and X-hybrid techniques, training. Includes the 20- 10 mass-program arsenal.
ultimate exercise for each including X Fade and pounds-of-muscle-in-10- Includes Heavy/Light, 20-
muscle and workouts. Double-X Overload. weeks size surge program. Rep Squat, Power Pyramid.
X-Rep.com
www.ironmanmagazine.com \ JANUARY 2009 71
Free download from imbodybuilding.com
NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HUGE NATURALLY HU
Naturally Huge
by John Hansen, Mr. Natural Olympia
Shredded Muscle
by David Goodin
The State
Why is that? More important, which organization
would you recommend?
Roland Balik
Drug-free competitions are becoming more and more popular in the NPC.
Promoters see the potential as steroids continue to get bad publicity.
their own natural status, such as one, a limb last year and promoted a natu-
three or five years drug-free, complete ral NPC contest in Juneau, Alaska. Due
with various definition of “drug-free.” to the excitement his contest gener-
Still others formed their own organiza- ated, NPC promoters Garry Loeden
tions so that they could collect both and Philip Bradfield added the Natural
the entry fees and the organization’s Crystal Cup to their contest schedule
membership fees. It’s mind-boggling in Anchorage.
if you’re an athlete trying to get started You’re probably wondering why I’m
in the sport. going on and on about NPC natural
For those who aren’t familiar with contests. Well, when you compete in
the various organizations, just come the NPC, you generally get a lot more
compete in my show, the NPC Texas competition and a lot more coverage.
Shredder Classic. Seriously, although Regardless of which organization(s)
the NPC is not known for natural you compete in, you should look for
bodybuilding, the number of drug- certain qualities. One is the drug-free
tested NPC contests is growing rapidly. requirement. I haven’t examined every
Dave Liberman has been promoting one of them, but some organizations
NPC natural shows in Ohio very suc- accept only lifetime drug-free athletes.
cessfully for years. Just off the top of Most, however, put a time limit on
my head I can name seven states that drug-free status, such as one year or
have NPC natural shows, and most of several years. Some don’t specify an
them have more than one. amount of time that an athlete must
It requires promoters who are will- be drug-free. For those organizations
ing to take the risk on a natural show you have to be clean enough only to
to get things started. I’ve been pro- pass the test, usually urinalysis. The
moting the Texas Shredder Classic for next thing to look at is the banned-
11 years now. My first year to sanction substance list.
it with the NPC was 2008, and the or-
ganization allowed me to do the same Editor’s note: See Dave Goodin’s
drug testing I’ve always done. The new blog at www.IronManMagazine
response was so great that our state .com. Click on the blog selection in
and district chairman, Lee Thompson, the top menu bar. To contact Dave
has committed to promoting an NPC directly, send e-mail to TXShredder@
Natural Texas State Championships aol.com. IM
next year. Corey Pavitt stepped out on
Critical Mass
by Steve Holman
C
hristmas had come and gone. For
Christmas Eve we had the tradi-
tional dinner at my sister-in-law’s
house. Traditional, that is, if you
were raised in Puerto Rico, as most of her hus-
band’s family was. The house was packed wall
to wall—no doubt exceeding local fire codes—
and the stereo blasting salsa and merengue
music at ear-splitting levels was accompanied
by a makeshift band playing bongos, a trum-
pet, a cowbell and an odd instrument that
involved scraping a ridged piece of wood. The
decibels were roughly equivalent to a jet tak-
ing off. We left at 1 a.m., and the party was still
going strong, as the alcohol hadn’t run out. At
one point I had actually touched my cheek
to make sure blood wasn’t trickling out
of my eardrum from the ungodly din. So
much for silent night, holy night.
Christmas had been a great day for
my kids. My daughter got an iPod Nano,
which would enable her to more ef-
fectively ignore us when we told her to
clean her room or do her homework.
My son got a bunch of toys, the king of
them all being RoboRaptor, a remote-
control robot dinosaur. He was ecstatic
for about 10 minutes, until he started
whining that he needed a second
RoboRaptor to do battle with this one.
How could we have been so incon-
siderate?
Now we were in the weird in-be-
tween week, after Christmas but
before New Year’s. Unfortunately
for my wife, her birthday fell smack
dab in the middle of it. She was
used to family members being too
Model: Rob Riches
doubt envi-
sioned slabs
of meat. “So,
once I get to 225, do I start dieting Anyway, I
or what?” believe you
“Sort of,” I explained. “You can actually
should hit that weight by about keep gain-
April. That’s when I want you to ing muscle
very gradually start cleaning up until about
your diet. You’ll still be eating plen- 12 weeks out,
ty of food, just not as much worth- when we’ll
less crap like those start limiting
muffins from your carbs.
Dunkin’ Donuts So when I
you seem to be say 192, I
addicted to.” really think
“They’re you could
good,” he noted. very well be
“I’m sure a few pounds more than that. But planned out for me.”
they are. by aiming for the lower number, we “That’s right. Now if only I could
underpromise and overdeliver.” figure out what I was going to do
“Cool. So I win the tomorrow night.”
show—then what?” Randy thought a moment, then
“The show is in late had it.
September. Once it’s “They’re having something at
over, you rest up and the planetarium with a laser show,
eat what you want then champagne and cheese at
for a week, and then midnight. That’s about your speed,
you start packing right?” He burst out laughing at his
the muscle on all own lame joke. The sad thing is, I
over again because was thinking about how I could do
your body will be that and be in bed by one.
ready to grow after “Okay, but if you’re not back
the long diet. When from that club by noon the next
we talk at this time day, I may have you declared legally
again next year, I dead.”
expect you to be “You really aren’t going?” he
about 230 pounds in asked.
the same condition “Kid, I pass the torch to you. Just
Ronnie you are now.” make sure you get home with some
Coleman. “Wow, so you brain cells left. You’ve got a big year
Merv
TEXAS
SHREDDER
How Cover Man Dave Goodin
Continues to Compete and
Improve at 50 — Drug-Free
by Steve Holman
Photography by Michael Neveux
DG: I’m sure that genetics does on how often I drink margaritas. time. Plus, I like looking good all
play a part in it, but I think that stay- [Laughs] the time—not just when I’m getting
ing fairly lean is the biggest thing. I think the big thing is that eat- ready to step onstage.
In the past eight years I don’t think ing poorly makes it harder to put on IM: A sound approach I’m
I’ve been more than 15 pounds out muscle. There are a lot of physique finally realizing myself. Can you
of contest shape. I prefer to keep athletes who go back to really bad list your most recent precontest
it within 10 to 12 pounds. I’ve also eating habits in the off-season and diet? Have you changed it in any
noticed that since I started taking rationalize it as “bulking.” I’ve done way over the past few years as
essential fatty acids, my skin looks the bulk-up thing a couple of times. you’ve gotten older?
much healthier in contest shape. There were a couple of years that I DG: I changed my contest diet
IM: You’ve said that you stay got to 30 pounds over my contest dramatically about 14 years ago.
in the 8-to-10-percent-bodyfat weight, but by the time I dieted When I first got into bodybuilding
range most of the year and then back down into ripped condition, in the early ’80s, the lowfat, high-
take 12 weeks or more to come I was only a pound heavier. I had carb, moderate-protein diet was in
down to 3 percent for competi- to diet so much harder and do so vogue. When I started competing in
tion. Do you think staying so much more cardio to get the fat off the WNBF [without weight classes],
lean makes it harder to build that any muscle I may have added I needed to put on a considerable
more muscle? was lost by the time I was in con- amount of muscle to be competitive
DG: Well, I’ve never gone over test shape. Getting fatter to add with the other natural pros. I dou-
10 percent bodyfat. I usually stay more muscle that I can’t hold on bled my protein intake from about
around 6 to 8 percent, depending to doesn’t help me out at contest 125 grams per (continued on page 107)
You’ll notice that the first six supplements listed are things
that actually add to the nutrition that I’m taking in. I think
those are the most important. If you can afford to take more
supplements, then you add compounds that affect changes
in hormone levels. That said, I have to say that GH Stak,
ZMA-T and Cort-Bloc are incredible. I don’t think I could do
without them now that I’ve used them and seen the results.
IM: I know you don’t do the same exercises at every
workout, but can you list your favorite mass move for
each bodypart?
DG: That’s easy!
Legs: Squats and leg presses
Chest: Bench presses and incline presses
Back: Deadlifts and rows
108 JANUARY 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
SHREDDER
Shoulders: Overhead presses
Biceps: Dumbbell curls
Triceps: A toss-up between skull
crushers, pressdowns, dips (when my
shoulders feel good) and seated tri-
ceps extensions
O
50-Year-Old Athletes and
ne of the most
frightening things
Resistance Training
about getting Before delving into the central
older is the seem- issue of amino acid supplementa-
ingly unavoidable tion for masters athletes, we want
loss of strength, to address common questions: “I’m
muscle and power. From age 25 to getting older, so is bodybuilding
50 the average male and female lose still for me? Can I still get
10 percent of muscle and after 50, 1 results in the gym?”
to 1.4 percent every year.1 Do those The answer is
statistics apply, though, to masters absolutely yes.
bodybuilders and strength athletes? For ex-
Do they have different nutritional ample, stud-
needs for optimizing growth from ies indicate
what they needed when they were that men and
in their 20s? women aged 50
A great deal of our research con- to 100 can achieve
cerns why people lose muscle tissue 50 to 60 percent in-
after the age of 50 at an accelerated creases in muscle cell size,2,3 60 to
rate, how you can prevent that loss 260 percent elevations in isomet-
and, most important for the readers ric (handgrip) and dynamic (free
of IRON MAN, how older athletes weights and machines) strength2,3
respond to training. What we and and 30 percent increases in power
others have found is that a blunted in short periods of time—12 to
muscle-building response to the 16 weeks.4 If building muscle and
amino acid leucine plays a promi- changing your body are your goals,
nent role in muscle loss with age. then those studies enable us to
Model: Steve Holman
That leads to practical info you can boldly declare that bodybuilding
use to reverse the muscle-tissue and strength training are for you,
aging process. regardless of your age.
Nevertheless, studies indicate
The beauty
of science
is that it di-
rectly asks
the difficult
questions and
then answers
them with
solid data. As
researchers in
the lab we can
tell you that
researcher in the Department of Nu- of amino acids or whey protein. Exp A high proportion of leucine is
trition, Food, and Exercise Science, Gerontol. 41(2):215-219. required for optimal stimulation
Florida State University, Tallahassee. 10 Paddon-Jones, D., et al. (2004). of the rate of muscle protein syn-
He is president of the Web site ABC Amino acid ingestion improves thesis by essential amino acids in
Bodybuilding.com. muscle protein synthesis in the the elderly. Am J Physiol Endocrinol
young and elderly. Am J Physiol En- Metab. 291(2):E381-387.
References docrinol Metab. 286(3):E321-328. 14 Norton, L. (2008). Optimal pro-
11 Norton, L.E., and Layman, D.K. tein intake and meal frequency to
1 Larsson, L., et al. (1979). Muscle (2006). Leucine regulates transla- support maximal protein synthesis
strength and speed of movement in tion initiation of protein synthesis and muscle mass. JISSN. 3(5):S4.
relation to age and muscle morphol- in skeletal muscle after exercise. J 15 Kobayashi, H., et al. (2006).
by Jerry Brainum
set, Reg would immediately do a set of straight-arm John C. Grimek. The only man to win the Mr. America
pullovers, also for high reps, in the 15-to-20 range. It title twice, in 1940 and ’41, Grimek also won the Mr.
was a particularly grueling workout, and Reg credited it USA and Mr. Universe titles, defeating such great
with developing his deep rib cage. bodybuilders of the era as Steve Reeves and Clarence
I can attest to the validity of Reg’s claims about Ross. I once saw Grimek accept an award. At the time
breathing squats. Unlike those who focus only on he was in his late 70s, and he lamented to the crowd
Neveux
As a bodybuilding competitor in other hand, if for some reason your from the gym for unknown reasons.
the 1940s, Kimon had won numer- form is continually bad—for ex- I now do a type of machine squat
ous Best Legs awards and even ample, you’re leaning too far for- that just isn’t the same as a barbell
defeated Steve Reeves in that cat- ward—doing squats on a machine squat or squat bar, and my thigh
egory at the ’47 Mr. America contest may force you to stay in the proper development has regressed signifi-
in Chicago, where he placed sixth exercise plane and thus preserve cantly as a result, despite the fact
overall and Reeves was the winner. your lower back. that I also do moderate-weight leg
When I asked Kimon how he built Many trainees feel that they have presses and leg extensions.
those solid underpinnings, he told more control when they use a ma- Frank Zane used a special squat
me of his penchant for doing very chine, which puts less stress on the apparatus that he designed that
high-rep squats. Scientific studies knees. I used to use a special squat makes it easier to maintain perfect
confirm that high-rep squats are su- bar that combined the best of free form throughout your set. Zane feels
perior for building front-thigh mass. weights and machine squats. It that it contributed greatly to his
What about free weights vs. ma- forced you to use good form yet also thigh development. Another body-
chine squats? Most of those with permitted you to use heavy weights. builder from that era, Dave Draper,
superior thigh development prefer I stopped doing the exercise only squats using a special device of
free-weight barbell squats. On the when the squat bar was removed his own design that lies across his
Q: I’m making great gains with You want to shift the focus to getting other two heads still get some size
3D Positions of Flexion, train- the outer heads as beefy as possible stimulation as well. In X-traordinary
ing each bodypart through its so they give your arms width when Arms we suggest alternating that
midrange, stretch and contract- they’re viewed head-on. Here’s one width routine with a different sweep
ed positions, but my triceps still of the triceps “width” routines from routine, but it sounds as if you don’t
look small. I’ve noticed that our e-book X-traordinary Arms: need more fullness from the side.
they have pretty good sweep Try the above as your sole triceps
from the side, but from the Midrange: Close-grip attack, with X Reps and X-hybrid
front my arms look skinny. How bench presses 2 x 9-12 techniques on some sets, and your
should I alter my POF triceps Stretch: Cable arms will be grabbing people’s at-
program to address that prob- pushouts 1-2 x 9-12 tention from every angle.
lem? Contracted: Two-arm
kickbacks 1-2 x 12-15 Q: I have a few questions: 1)
A: Your medial and long triceps Is it unusual to “feel” bigger as
heads are getting the brunt of the All of those exercises emphasize you go [through the programs
work in your current arm program. the outer triceps head, although the in the e-book Quick-Start Mus-
cle-Building Guide]? It’s like an
awareness of my muscles that
I’ve never had—strange but
nice. 2) I’m unclear on what to
do if I’m sore and it’s time to
work that muscle again. Say my
chest is still really sore, but it’s
chest day again. Do I work it or
skip it?
the nervous system to regener- at the X Spot will. Try the following
ate—studies suggest that takes sequence, taking each set to exhaus-
about three minutes—but it’s why tion:
the second and third sets build the
Set 1: 9 reps + X Reps
muscle along a different pathway, as
you’ll see in a moment. Rest 20 seconds
So to answer your question, we
Set 2: 6 reps
suggest you amplify the force gener-
ation of set number one with X-Rep Rest 20 seconds
partials at the end. Remember, the Set 3: 3 reps + Static X
first set is when your force output
is highest, so you activate the most If you don’t abuse it, DC should
fast-twitch growth fibers. The sec- pack plenty of new muscle onto
ond two sets are somewhat compro- your frame. Try it on some or most
mised because of limited rest, but of your midrange exercises, like
that’s the idea. bench presses, pulldowns and rows.
The second and third sets provide If you’re not familiar with what ®
T
he annual meeting
of the International
Society of Sports
Nutrition was held
during the first week of June
2008 at the $925 million
Red Rock Casino and Spa
in Las Vegas. The Red Rock,
named for the nearby Red
Rock Mountains, opened
in 2006 and is located 10
miles away from the fabled
Las Vegas Strip. I last attended
the ISSN meeting two years ago,
when it was held at the now-defunct
Sahara Hotel on the Strip.
This year’s event looked promising, as it featured several well-known researchers in
sports nutrition and exercise physiology. There were scheduling conflicts; I chose to
Neveux
attend the seminars that seemed likely to provide the most practical information for
those engaged in bodybuilding.
I
nnovators are rare in any other serious bodybuilders, so I more strength. The guys in the
field and even rarer in body- jumped at the chance to interview gym were so impressed with my
building. Among the few that him. physique that they talked me into
come to mind is Arthur Jones, DY: Tell the readers a little competing in a local bodybuilding
the father of high-intensity about yourself. show in 1981. I placed third in my
training and inventor of Nautilus TB: Well, I was born in Fresno, first NPC show in the open class and
machines. Arthur felt that the small- California, and raised in Coeur then came back the next year and
er muscle groups were the limiting d’Alene, Idaho. I’ve been married for took first.
factor in basic exercises, and his 34 years, and we have three daugh- DY: That’s an interesting start.
elaborate machines attempted to ters. The arm wrestlers I’ve met
isolate the back, chest and shoulder DY: What’s your height and generally go into competitive
muscles by eliminating the use of weight? powerlifting. What do you do for
the biceps, triceps and forearms, TB: I’m 5’7”. My off-season a living?
which are weak links when you’re weight is around 225, and my com- TB: I’m a certified fitness trainer.
performing bench presses, incline petition weight is 205 to 208. Of I own my own personal-training
presses, overhead presses, chins and course, I’m always striving to im- facility, Baldwin Fitness Training
rows. prove size as well as conditioning, in Missoula, Montana, where I and
Amazingly, Terry Baldwin, a so those bodyweights are simply a five other trainers work. I’m also a
53-year-old NGA drug-free com- measuring stick, so to speak. partner and developer in a company
petitive bodybuilder and AWPC DY: How long have you been called Flexsolate, which special-
world-record bench presser, has training? izes in creating new technologies
accomplished what Jones attempt- TB: I’ve been training competi- for strength training and physical
ed—isolation of the larger muscle tively since 1980. therapy, like the Flexsolate grip-free
groups—with a simple device that DY: I understand that you isolation cuffs and the Flexsolate
costs less than $100 and fits neatly came into bodybuilding from a Gym in a Bag.
into any gym bag. unique entry point. DY: Flexolate cuffs really take
Terry’s been training for 34 years TB: I was a professional arm the strain off the joints and
and has been a competitive body- wrestler from 1975 to 1980, training smaller muscle groups and iso-
builder for 29 of them. It would be in the basement of my home with a late the larger muscle groups.
an understatement to say that he bench and a small set of weights. I TB: Thank you. That’s exactly
might have a few things to teach joined a small gym in 1980 to gain what they’re designed to do.
Shoulders
Lateral raises 3 sets
Straight-arm front raises 3 sets
Overhead presses 3 sets
Rear-delt rows 3 sets
Shrugs 3 sets
Biceps
Wide-grip curls 3 sets
Narrow-grip curls 3 sets
Drag curls 3 sets
Hammer curls 3 sets
Triceps
Overhead extensions 3 sets
Pushdowns 3 sets
Dips 3 sets
Close-grip presses 3 sets
Quads
Leg presses 4 sets
Hack squats 3 sets
Leg extensions 3 sets
Hamstrings
Weighted one-leg lunges 3 sets
Leg curls 3 sets
Calves
Standing calf raises 4 sets
Abs
Hanging knee raises 4 sets
For older natural bodybuilders the you train chest and triceps on a tended-set techniques:
idea of manipulating the body’s re- separate day and shoulders on an-
lease of hormones through exercise other day? • Rest/pause. When you reach
and diet should be quite exciting. The answer? You begin those failure, rack the weight for a 10
The hormones I’m referring to are workouts with squats or deadlifts. count; then continue the set for
the big three: testosterone, growth I don’t mean you have to work another three or four reps. You
hormone and insulin. yourself into the ground, but one to can do that once or even two or
The body’s natural output of the three working sets done at a mod- three times. Count the entire R/P
big three declines as you age, so erate weight will get the process sequence as one set.
taking maximum advantage of them started. Remember the Iron Guru,
is essential if you want to make big Vince Gironda? He used to have his • Forced reps. When you reach
gains. The right approach to training trainees begin their arm workouts failure, have someone give you
and diet will enable you to do it. with squats because he believed it just a bit of help, enough to get
set the adrenal gland up for growth. the bar moving. Shoot for three to
Testosterone He was on the right track. four extra reps per set done this
way. Warning: only used forced
You can increase your body’s
natural production of testosterone
Growth Hormone reps on a few sets per bodypart;
they are notorious for triggering
with hard work on the big, com- Research shows that when GH is overtraining.
pound movements, especially those secreted along with testosterone, it
on which the body actually moves magnifies the effect of the testos- • 1 1/2 reps. This is just what you
up and down, such as the squat and terone. Research also shows that would think: Complete a full rep
deadlift. The bigger the muscle, the there’s a direct connection between followed by a half rep, and keep
more testosterone is released—and the burn of lactic acid buildup and repeating the pattern. On squats
what’s bigger than the legs and GH release. What better way to get you go down, come up halfway,
back? the burn than by using an extended- go down again, and then come up
Starting your workout with three set technique, like drop sets, which to full lockout. That’s one rep.
Model: Dave Fisher
to five sets of heavy squats or dead- involve repping out with a weight,
lifts done for six to 10 reps will work then at exhaustion reducing the • Supersets. Here you do two
wonders. That’s easy to do on leg poundage and immediately repping exercises back to back without
and back day, but what if, like me, out again. Here are a few other ex- stopping, such as barbell curls
Antiaging Research
by Jerry Brainum
DHEA
Fountain of Youth
or Washout?
Dehydroepiandrosterone continues to be
a source of intense controversy. It’s a steroid
produced in the adrenal glands and is by far the
most abundant steroid circulating in the blood.
It comes in two forms: DHEA, which is the free,
or unbound, version, and DHEA-S, which is
attached to a sulfur molecule. DHEA has a short
half-life of one to three hours, meaning that half
of an oral dose is broken down in that time.
DHEA-S is the primary circulating form, last-
ing for 10 to 20 hours in the body. While other
steroids, such as testosterone and estrogen, are
bound to sex-hormone-binding globulin in the
blood and are not active until they’re unbound,
DHEA-S is loosely bound to albumin, another
plasma protein. DHEA-S circulates at a concen-
tration that’s 100 to 500 times higher than tes-
tosterone and 1,000 to 10,000 times greater than
estrogen. That’s why it’s often referred to as the
mother of all hormones.
Despite its abundance in the blood, scientists
still aren’t sure exactly what DHEA does. Most
suggest that it acts as a reservoir for the synthesis
of other steroid hormones, including estrogen
and testosterone, and that most of the beneficial
effects ascribed to it come from that property.
Having low DHEA has been linked to several
aspects of the aging process, including insulin re-
sistance, obesity, cardiovascular disease, cancer,
depression and blunted immune response—all of
which increase with age. In animals DHEA shows
definite antiaging effects, which has led to its
being labeled a fountain-of-youth hormone. Still,
rodents and other animals have either no or low
DHEA, and the doses given in animal or test-tube
studies are much higher than normal.
One reason DHEA is linked to age-related
DHEA is often maladies is that it declines in most people. You
called the have a lot in your body at birth, but it rapidly
mother of all declines. It increases again at about age 10, peak-
hormones, ing at about age 30. After that it depletes at a
but it declines rate of about 10 percent per decade until age 80,
as we age. when its level plateaus. Many older people show
DHEA-S—the type measured in the blood—at a
rate only about 20 to 25 percent of the youthful
Neveux \ Model: Lee Apperson
O
f all the stars of the iron tice to his incredible life would be never smoked, never consumed
game and the other comparable to engraving the entire alcohol.
celebrities that I’ve Bible on the head of a pin. At the tender age of five, Joe
met in my 77 years, As someone once wrote, “Joe began to lift some of his father’s
Joe “the Great” Rollino looks at least 20 years younger, acts dumbbells. Bruno noticed Joe’s in-
stands out as the most at least 40 younger and thinks 60 terest and strength and determined
amicable, genuine and years younger than his age.” That’s to find an able strength-training
utterly amazing. At age 103, he has an understatement. teacher for his son. When Joe was
total recall of names, dates, venues, Joe’s father, Bruno (1860–1940), 10 years old, weighing 68 pounds,
poundages and events of every emigrated to the United States from they went to Coney Island to meet
important person in the iron game Austria and was a great strongman Warren Lincoln Travis, the most re-
during the last century. He is truly a in his own right. He stood 6’2” and nowned strongman of the era, who
walking encyclopedia. Just mention weighed about 300 pounds. His could lift across his back 10 men
anyone involved in strength feats diminutive mother, Clara, at 5’2”, standing on a plank.
and other sports from the past, and weighed 120 pounds and “had arms Travis, however, was doubtful
without a second’s hesitation he can like iron, carrying logs, wielding an about the small child’s strength
relate fascinating stories about that ax and holding up her end on a two- until Joe lifted one of the 250-pound
person. I’ve now coined a phrase man saw.” dumbbells off the ground five times
that I use every time I can’t remem- Joe, born in Brooklyn, New York, in succession. Joe quit school, and
ber something: “Joe would know.” on March 19, 1905, was the middle Travis took him on as an appren-
Even the very young who are in- of 14 children. His nine brothers all tice, working with him for the next
volved in any aspect of the strength stood over 6’ like his dad. Joe inher- 23 years, until Joe entered military
sports are mesmerized as they listen ited his strength and height from service.
to every word he so willingly shares his mother. He reveals that he had a The two became so close that Tra-
with his fans. They wait patiently for rough childhood and that the fam- vis actually wanted to adopt the boy.
a handshake and for a photograph ily often had little to eat. Upon his Of course, that wasn’t acceptable to
with a truly amazing man. To do jus- mother’s advice, Joe never ate meat, Joe’s parents. Together they traveled
Decisions
In any case, I say no way to a Cutler retirement party. And, yes, way
to those who ask if Jay can really regain the crown in 2009. It isn’t about
muscle tears or imbalances (Jay does have his imperfections, but
Silvio don’t they all?). It’s mostly about conditioning.
Samuel. I don’t think coming in lighter is necessarily the answer, either.
I feel that the version of Cutler we saw at the ’03 IRON MAN Pro,
when he tipped the scales at around 265, was the second-best
effort of his illustrious pro career.
He’s not called the Ultimate Beef for nothing. Cutler has been
the best or second-best bodybuilder in the world throughout the
decade because of his overpowering musculature. And he’s only
35 years old, fairly young by bodybuilding standards—four years
younger than Jackson and the same age as Martinez. Don’t forget
where you came from, Jay. In your case size does matter—but in a
drier version.
Melvin Now, would a tighter body make it automatic for Cutler next
Anthony. season? Of course not. Jackson’s been terrific for years and was at
his all-time best this season, winning five contests (the Arnold, the
New Zealand Elite Pro, the Australia Grand Prix, the Olympia and
Pair of champs: the Romania Grand Prix). He will be, I predict, every bit as sublime
David Henry and next time. Don’t discount a repeat.
Jackson. Of course, Martinez was the man most were talking about after
he pushed Jay a year ago. Some are already saying he’ll be hug-
ging the Sandow at the end of next September. Well, if Victor can
come all the way back from knee surgery—and we’ll find out at the
Contest photography by Roland Balik
Roland and Lifter. the mix. Dennis was not better than he’d been 12
months earlier, however. I was a big fan up until
game time, but Wolf needs to bring up his weaknesses to get back in my
good graces.
By the way, IM science scribe Jerry Brainum asked on the IronMan-
Mwev
Find L.T.’s
ADD JACKSON—Although I was teaching at Pasadena City Col- interview with
lege when the press conference took place on Thursday of Olympia Big Lou at Iron
Weekend, I hear I was one of the topics. As you may know, Dexter ManMagazine
Jackson and I have always debated his true bodyweight. At the .com.
press conference, when he said that he weighed 235 pounds, he also
asked if I was in the house. And if someone would bring up a scale
so he could finally shut me up regarding my doubts about his veracity.
We were going to take care of that issue at the IM Pro a few years
back, but Dex apparently couldn’t find the venue, as he was absent from
the weigh-in. He said he had a MuscleTech photo shoot that day, and
who am I to doubt that? Especially considering the weight of his contract.
I addressed the weight issue—one more time—when I interviewed him
at the Meet the Olympians reception that night. He said I was full of crap
about his being “around 220.” Well, I did use that number a few years
back, but Jackson admitted he was only 205 at the ’07 Arnold.
Okay, Dex, I’ll give ya 223—hey, for 5’6 1/2” that’s a lot of muscle. At
the same height, you weigh 25 to 30 pounds more onstage than Shawn
Ray did when he competed, 18 pounds more than the 5’10 1/2” Flex
Wheeler was at the ’93 Arnold, several pounds
more than the 5’9” Phil Heath was in Vegas
and only 13 pounds less than Jay Cutler at the
finals.
Bottom line (again): Does it really matter what
you weighed? Whatever it was, you added
Teper
an extra couple of ounces with that $155,000
first-place check. And your contest winnings of Russ Deluca and Mandy Cook.
around 300K for the year are probably the most a
competitor has ever pocketed in a single season. At left: L.T. with David Hughes,
So here are my official congrats on your Mr. Stevie Zee and Rich and Liz
O victory. You’re a ba-a-a-ad man, Mr. Jackson.
Roland Balik
Gaspari.
And I will definitely bring the scale next year. I win
if you are under 235; you win at 235 and above.
Loser buys dinner; if I am wrong, make sure it’s
at a place I can afford. I only weigh 180, and you
Whatever
know us little guys don’t make much cash.
he weighed,
Jackson
looked
ADD EXPERTS—I hate to admit it, but good.
Isaac Hinds wins the Expert of the Olympia
2008 award. He picked Toney Freeman as
his longshot, while Yogi Avidan went with Will
Harris and I, of course, stuck with my former
student Quincy Taylor. And, natch, neither of
our fellas even made it to the Olympia stage. I
also owe Hinds a meal because Heath finished
one slot ahead of Dennis Wolf. Good thing
the Lifter lives 1,200 miles away. Catch ya at the
Nationals, my man.
I made up for the terrible prognostication by
getting Q.T. to talk on camera about all the ankle
biters who, he says, unfairly place ahead of him
in many shows. If you haven’t seen the hilarious
John Balik
Shawn Ray
interview, check it out at IronManMagazine.com in 2001.
Merv
3
6
1
7
Steve Stone
The most shocking moment of Olympia Weekend came in the form of a phone call.
Roland and I were having a late lunch at the Orleans Hotel on Friday; a call from Ron
Avidan brought the news that Steve Stone had died backstage at the Las Vegas
Convention Center toward the end of the women’s prejudging. A pulmonary embo-
14 lism—basically, a blood clot in the lungs—was the cause of death listed at press time.
According to Kenny Kassel, Steve’s close friend for 30 years, Stone had recently
turned 52. Apparently, a genetic factor was involved in Steve’s condition, and he had
been on medication for some time.
I had known Steve since his days as a standout bodybuilder and eventually teamed
up with him in our duties as emcee and expediter at many shows, notably the Nation-
als and USA. We would always kid each other about breaking the old record, time-
wise, from the previous year. A video interview that I did with Steve on the morning
after the ’07 USA is posted in my blog at IronManMagazine.com.
Three days after this year’s USA, I received a voice mail from him. He said he was
sorry that he hadn’t gotten to thank me after the show for being part of our latest re-
cord-setting effort. As captain of our team, he wanted to make sure I felt appreciated.
That was Steve—a nice, hard-working guy who always put the athletes first.
Stone’s wife, Andrea, was part of the team, handling the emcee book, among
15 other duties. It was no surprise when I heard that a huge crowd of friends, many from
within the industry, attended his funeral the following week in New York.
After the men’s finals on Saturday night, I joined Kassel, Ruth Silverman, Deb-
bie Kruck, Mike Zeltzer and Mandy Blank for a toast to Steve’s life at the hotel
bar. I normally don’t drink, so you know this fella was special.
You certainly were, Steve. And you’ll be missed, both on and off the stage. Condo-
lences to the Stone family, which includes all of the competitors who adored him so
much.
Garrett
Hawkins
Age: 27
Weight: 203 contest; 240
off-season
Height: 5’8”
Residence: West Covina,
California
Occupation: Owner of
Nutrition 4 Less
Contest highlights: ’08
NPC USA Championships,
light heavyweight,
8th; ’08 NPC Orange
County Muscle Classic,
heavyweight, 1st, and
overall; ’07 NPC California
Championships, light
heavyweight, 3rd
Factoid: He’s been
IRON MAN
competing since he was
16.
Contact: www.Garrett
Hawkins.com
Photography by Merv
214 JANUARY 2009 \ www.ironmanmagazine.com
Free download from imbodybuilding.com
IRON MAN
Laura
Boisacq
Age: 36
Weight: 115 contest; 135
off-season
Height: 5’3”
Residence: Anchorage,
Alaska
Occupation: Dietary
manager
Contest highlights: ’08
USA, lightweight, 3rd;
’08 NPC Washington
Championships,
lightweight, 1st, overall
and mixed-pairs winner
(with her husband)
Factoid: “Married with
children—four, to be
exact.”
Contact: www.myspace
.com/boisacq
L O NN I E T EP E R’S Ri si ng S tars
ios.com
www.LiftStud
Isaac Hinds \
Yusef
Al-Awaji
Age: 22
Weight: 172 contest; 205
off-season
Height: 5’7”
Residence: Aurora, Colorado
Occupation: Student
Contest highlights: ’08 USA,
welterweight, 8th; ’08 Colorado
Championships, middleweight,
3rd
Factoid: He’s a premed senior
majoring in biology at the
IRON MAN University of Colorado Denver.
Contact: YusefAlAwaji@yahoo.com
>www.JimMachak.com
Although it’s a lot of fun to research and study
the Web sites of famous pro bodybuilders and
fitness and figure competitors, I find it equally
interesting to discover the sites of the lesser-
known but equally dedicated individuals who
make up the backbone of the industry. Colorado
NPC bodybuilder Jim Machak is one such ex-
ample. Although Jim has competed successfully
several times, he finds even greater satisfaction
in helping others reach their all-time best. Over
his 15 years in the sport he has helped hundreds
of competitors prepare for shows and has slowly
but surely established himself as something of a
precontest guru. At an off-season weight of 235
pounds while standing just 5’9”, he would be
hard to miss stomping around his home state;
however, it’s now his goal to reach people from all proper form on some of the most popular weight-
over the United States with his experience and training exercises. It’s an excellent resource for
knowledge. That’s why he has put together a se- beginners. Just remember, some of the best
ries of online training and nutrition packages to trainers in the business are not pro athletes but
fit the needs of trainees at every level. In addition, instead are individuals who are driven to help
his site offers dozens of videos that demonstrate others make their dreams come true.
all pressing movements for the chest and that the biceps
and posterior deltoids are heavily involved in all pulling
exercises for the back, such as rows, pulldowns and pull-
ups. Since most lifters can move some pretty heavy iron Pressing for pecs involves a lot of triceps
on bench presses, incline presses, bent-over rows, seated stimulation, but is it enough for complete
rows and one-arm rows, there’s no doubt that some sig- rear-arm development?
Levrone!). or midback), and stick with them for the entire Burst phase.
If you have a limited time to spend in the gym and crave The goal is to move more weight at each corresponding P,
only pure bulk, without the detail and perfect proportions of RR and S session so that by the final three weeks you’re far
a competitive bodybuilder, you can probably be rather suc- ahead of where you started.
cessful primarily training chest, back and legs while leaving Here is what an 18-week P/RR/S Burst Cycle would look
the arms and shoulders alone. A Monday-Wednesday- like:
and-Friday schedule would work well here, with legs sitting
between the two upper-body sessions. P/P/P/RR/RR/RR/S/S/S/P/P/RR/RR/S/S/P/RR/S
Now, for the other side of the coin: If your goal is to
maximize the development of every bodypart and to either So far that sequence has been quite successful, espe-
compete on a bodybuilding stage or at least look as if you cially for my clients who are at an intermediate level, mean-
do, it’s necessary to do direct work for the arms and delts. ing three to five years of consistent training. Very advanced
You can build larger bi’s, tri’s and shoulders without isolat- trainees will probably do better with the basic P/RR/S
ing them, but I do not feel you can reach your full genetic method, as the longer people have been training, the more
potential for size, nor can you build the type of complete quickly their muscles and CNS adapt to the stressors
physique you see on a bodybuilder. There are myriad an- placed on them.
gles, grips and nerve patterns you must hit in order to bring Give the P/RR/S Burst Cycling a try and let me know
out the optimal development of every muscle group, even how you do.
the smaller ones. That means direct work—curls, exten-
sions, laterals, etc. Q: So Dexter Jackson is Mr. Olympia. Do you
It’s up to you to figure out what you really wish to ac- think he should have beaten Jay? What does that
complish and then take the proper route to get there. Ask mean for pro bodybuilding?
yourself: “Am I a bodybuilder or a guy who lifts weights?”
Your answer will tell you what you need to do. A: In 2007 Victor Martinez should have been Mr. Olym-
pia, so Jay was truly lucky to hold the title for another year.
Q: I have been using P/RR/S for about a year Jay is an amazing bodybuilder, a tremendous businessman
and love it. I have made substantial progress fol- and a wonderful representative of the sport, but he was not
lowing it. However, I sometimes feel like I want to the best man onstage in ’07 or ’08. Dexter deserved the
stick with P, RR, or S for more than just one week victory, as he carried the best overall package in the lineup.
before moving on. I know the idea behind your When his name was announced as the winner, I stood up
method is the cyclical nature of the program—hit- and applauded till my hands hurt. Not only was I happy for
ting different growth pathways and such—so I was Dexter, but I was happy for bodybuilding.
wondering what you thought of the possibility of Jackson’s winning the Olympia is the best thing that
doing more than one week straight of each proto- has happened to the sport in years because we now see
col. that it can be anyone’s game. Since Lee Haney’s reign
the Olympia has been ruled by mass and freakiness, not
A: I’ve actually been experimenting over the last few necessarily the best and most complete physiques. After
months with something I call “P/RR/S Burst Cycling,” Haney, Dorian Yates took things to another level, and just
which is exactly the type of experience you’re looking for. when you thought he could not be outdone, Ronnie Cole-
Instead of changing programs every week, you focus on man brought a body to the stage that looked like computer
one hypertrophy path- animation come alive. But
way for more than just now the Olympia is no
a week at a time. That longer just a “big man’s”
allows for more efficient realm. We have gone back
strength adaptations to to a day when the best
take place within each man, not just the biggest
of the protocols (P, RR man, will win—and I hope
and S), with the eventual it stays that way.
goal being to complete And the most wonder-
more reps with the same ful part is that there are
weights or the same so many incredible phy-
number of reps with siques out there right now
more weight. Inevitably, that every year we could
that will lead to muscle have a new winner! I used
growth. to watch the Olympia
The idea is to choose wondering only how sec-
a series of the most ef- ond through 10th places
fective exercises for you Dexter Jackson would pan out, but now
Roland Balik
(and/or ones that focus vs. Jay Cutler at fans can enjoy a real bat-
on weak points, such as the ’08 Mr. O. A tle for the title. And that’s
upper chest, brachialis
new dawning for how it should be. IM
bodybuilding?
14) Ronny
ROCKEL
13) Craig
RICHARDSON
Full name: Joel Jehu Stubbs months guy in the gym. I was also very
much inspired by Arnold as a kid
Nickname: Big Joel Hobbies: “Spending time with and, later on, Flex Wheeler and
my baby boy and my two rottwei- Ronnie Coleman.”
Date of birth: December 30, 1967 lers, Hercules and Xena.”
Height: 6’3” Top titles: ’99 and ’01 Bahamas
How did you get into body- Overall champion; ’03 IFBB Ca-
Off-season weight: 325 building? “I was just like any ribbean and Central American
other young guy. I wanted to beef Championships, heavyweight and
Contest weight: 285 up my chest and arms a little bit overall; ’07 Australian Grand Prix,
Current residence: Nassau, to impress the girls. I was very tall seventh
Bahamas and skinny.”
Favorite bodypart to train: “It
Years training: 20 Who inspired you when you used to be back, but now it’s my
were starting out? “My uncle legs. It’s fun to see how hard I can
Occupation: Commercial airline John, whom people called Steel, work them and how deeply I can
pilot was very muscular and could have stimulate the muscle fibers of my
been a good bodybuilder if he’d quads.”
Marital status: Single ever been interested in compet-
Children: Son Lincoln, 21 ing. He was always the strongest Favorite exercise: None
beloved member of the production team and, less than a month later,
the passing of IFBB founder Ben Weider, seen here hailing ’08 winners
Jen Hendershott, Jen Gates, Dexter Jackson, David Henry and Iris Kyle.
HIPPITY HOP
’05 Fitness
O winner
Hendershott
brought her
best-balanced
booty ever—and
wowed in the
routines with
her tail of a
naughty bunny.
Give that gal
another crown.
248
Free download from imbodybuilding.com
BA-A-AD
RUNNERS-UP
MOVES
FAIR
WARNING
Betty Viana-
Atkins
flashes the
look that
INSANITY says, “I’m
CLAUSE waiting in
Pleasing the wings,
the judges baby.” Her
was driving sizzling
her crazy, synergy of
declared Tracey size and
Greenwood, symmetry
who moved up made her
to second in number
fitness. Yeah, two at the
crazy like a fox. Ms. O.
4
Photography by Jerry Fredrick
3 debut.
2) Mah-Ann
Mendoza had a
veteran’s con- Sherry Smith and 5) Debbie Bramwell
fidence in her and Klaudia Larson rode the wave of
fourth Ms. O more-aesthetic physiques into Vegas.
appearance.
judging, but no one went
wilder than photographer 3) Regiane What did I really think of
Jerry Fredrick. Da Silva and her
the big show? Find my video
honey flashed a
1) Nicole Duncan was matching pair. reports and interviews at
radiant in her Fitness O www.IronManMagazine.com.
Newbies 4)
Free download from imbodybuilding.com
POWERFUL EMOTIONS
MOVIE
CLINCH
But oh,
so real.
Dexter
greets
his
fiancée,
Gale Elie,
TALE OF TWO COUPLES Kerry Cutler casts a wary onstage
but cautious glance at her fella amid the postcon- after
test backstage hustle. Jay’s loss to Dexter Jackson getting
may or may not have been expected, but sinking- crowned.
in time is another thing altogether.
WELL POSITIONED
Trust Joe Weider
to find the hottest
two rookies in the
Figure O lineup,
JulieAnn Kulla
(left) and Lenay
Hernandez.
FIGURE NOTES
How did Zaville
Raudoniene go
from just another
pretty face in ’07 to NOT SHOWN
third? Word is it had THE As HAVE IT The figure lineup featured Jelena Abbou,
something to do with a record seven contestants whose last Teresa Anthony,
leg training. names begin with A (from left): Paola Huong Arcinas and
Almerico, Gina Aliotti and Sonia Adcock. Jane Awad.
HUGE BONUS
Zhanna Rotar
WORTH
may not have NOTING
made it into
the lineup
this year, but RUBBER
as a trophy BANDIT
presenter Stacy
for sponsor Simons
MuscleTech, makes
she pointed it worth
out, “I got your
more time while
onstage than to stick
the figure around
girls.” for the
45-sec-
ond
routines.
More
beautiful
biceps.
Canadian
flexer Kim
Birtch shows
Brenda
Fredrick
Kelly how
it’s done,
Triple threat. Jennifer Rish com- and Brenda
Just petes in fitness and figure—and returns the
because. she looks good making a muscle. favor.
It’s time
Krissy Stacy Simons and
Chin got Keith McDowell.
some
space
here.
Heidi
Fletcher and
Jeff Sullivan.
You can contact Ruth Silverman, fitness, figure and women’s bodybuilding reporter and Pump & Circumstance scribe, in
care of IRON MAN, 1701 Ives Ave., Oxnard, CA 93033; or via e-mail at ironwman@aol.com.
week of weight training for good properly and identify the physi- the end of the study the training
measure. They were purists, peo- ological consequences of a short- subjects tested better than the
ple who exercised, didn’t smoke, duration, high-intensity-training control group in all 60 indices of
drink alcohol or eat much in the program. It asked such questions as, training effects on cardiovascular
way of fats. Cooper was stymied How much skeletal-muscle strength function.
at first, but by the end of the can be achieved from brief, intense Those supervising Project Total
I
’ve observed over the years to walk, run, jump and move in a mostly because we unconsciously
that most people, athletes and variety of directions. When I ap- give it priority. I added some
nonathletes alike, take their proached 40, I decided that I needed strength work for my left ankle and
ankles for granted—that is, to do more for my cardiovascular didn’t sprain it again.
until they injure one. Then and respiratory systems. After mov- Those minor injuries made me
they fully comprehend just how vital ing to York, Pennsylvania, I made a aware of how dependent I was on
ankles are to their well-being. Sim- point of doing some cardio for my my ankles and how much they were
ple everyday tasks such as walking Olympic lifting training regimen. involved in my strength training. All
and climbing stairs suddenly be- I regularly played racquetball and my lifts fell off while I was rehab-
come very difficult, and participat- volleyball at the York Y and practiced bing a sprain, and it took another
ing in any type of physical activity is with the York College soccer team. six weeks to move back up to my
out of the question. Later on I ran on the wide, sandy former numbers once it was fully
Whenever strength athletes hurt beaches of Santa Monica and on the recovered.
an ankle, they discover how great track at the University of Hawaii, The ankle is a marvelous struc-
a role that joint plays in a wide although never more than a couple ture. It is responsible for stabilizing
range of exercises in their routine. of miles. the lower leg and foot and for all
Obviously, ankles are involved in My goal was to run 10 miles a movements of the foot. It’s a hinge
squatting and every type of pulling week, six on Sunday and four on joint formed by the articulation of
movement, but who would have Thursday, my nonlifting days. the two bones of the lower leg, tibia
guessed that a dinged ankle would That’s when I became aware of the and fibula, along with the talus, a
also have a detrimental effect on in- importance of strong ankles. Dur- knoblike bone that sits atop the
clines and flat benches? When lifters ing my first six months of running I calcaneus, or heel bone.
are unable to establish a firm base sprained my left ankle three times. The ankle is secured with an
with their feet before benching or It puzzled me why it was always interlacing network of ligaments,
inclining, they can’t bring the power my left ankle because both were tendons and muscles, which en-
up from that base into the bar. Of doing the same amount of work. ables the foot to be lifted, turned
course, overhead work is also not Finally it dawned on me that my downward and rotated from side to
feasible when someone is nursing left ankle was weaker than my right side. Its design is amazing, extreme-
an injured ankle. one. I think that’s true for everyone. ly complex yet simple in purpose.
Basically, movement depends One leg and one arm are generally Because there are so many tendons
on sturdy ankles. We need them stronger than the other leg and arm, and ligaments in the ankle, size
The gastrocnemius
originates above the
knee, at the rear of
the femur, the long
bone of the upper leg.
seconds. Although I’ve never done a You can do both legs at the same • The 10 rules for super energy.
The secrets to melting away bodyfat as you
seated iso for calves, I can’t think of time or one at a time. I believe one build lean, ripped muscle
any reason it can’t be done, so you at a time is more beneficial because are all packed in this IRONMAN
Magazine’
s
bulletin—eating plans, BULLETIN
#5
might want to give it a shot. you don’t have to worry as much workout routines, FAT TO
Any pulling exercise that requires about balance. metabolism-accelera-
you to extend high on your toes The Iron Boot is also useful in tion techniques and the
best fat-to-muscle
MUSCLE
is also good for strengthening the strengthening the ankle itself—just nutrients. Stop dieting
Pack On Le
2
calves. Power cleans, power snatch- rotate your foot in circles. You’ll find away muscle—pack As You Shed Mass
an
Bodyfat
on more as you burn Includes carb
es, full snatches and full cleans, that you need only very little weight fat, and look your
-sta
diets, grow cking and carb-reducti
fat-burning th hormone activatio
wor
and the 10 kouts and supplements
n,
on
in record time!
shrugs come under that heading. Sometimes the boot itself is suf-
While all the exercises I’ve dis- ficient.
cussed will certainly take care of Ankle weights that are attached Just $9.95
the gastrocnemius and soleus, the with Velcro are easier to use and plus $6.50 postage & handling ($15 outside North
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needs direct work. That’s the tibialis only drawback is that you need
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muscle groups run down the front you want to increase the resistance.
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ankle and foot, such as the peroneus Boots is no problem. If you use
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©2008 American Body Building LLC
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Only the Strong Shall Survive
The week following the strength pins.
test at the end of the off-season If the bar moves out of the proper
strength program was when I had alignment, it will either feel as if
my advanced athletes do those. Pri- it’s been welded to the pins or run
marily, I wanted them to learn what forward or backward. When some-
was involved in supporting one is handling close to a half a ton,
a massive amount or iron. the weight doesn’t hang around
Plus, it gave them a cer- long enough to allow for any adjust-
tain amount of prestige ments.
with their teammates; I had several athletes who han-
I allowed only a few dled more than 900 pounds and
athletes to take part three who exceeded 1,000, which
in the exercise. They is heady ground for any strength
quickly discovered athlete. After they’d limited out, I’d
the importance lower the weight considerably and
of staying rigidly have them support that poundage
tight. Let one area for a 20-to-30-second count. At their
of the body relax next squat session they always im-
even slightly, and proved, stating that the weight that
the bar will jump used to feel so heavy actually felt
off your back. rather light. That’s because they’d
That’s why I had overloaded all the groups respon-
them work inside a sible for supporting a heavy pound-
power rack, which age, and the most important areas
meant there was of all were the lower legs and ankles.
no danger of their Without that stable base, nothing
getting injured. With else really matters.
that amount of weight What else can you do to strength-
I don’t care to risk using en your ankles? Get in motion.
spotters. Sit less; stand more. If you’re still
You should position the young—and some 45-year-olds
bar at a height where you have to are—participate in activities that
move it three to four inches to lock- force your ankles to work harder,
out, then control it for five to six such as basketball, soccer, volley-
seconds. I have athletes do a light ball, tennis, racquetball or cycling
warmup set of squats, then begin and running. If you qualify for a se-
the supports with their best back nior discount, just walk. Long hikes
squat. To qualify to do the sup- over rough terrain make your ankles
ports, the athletes must be using do extra work to maintain balance,
500 pounds or more. So they would and that’s a good thing.
start with that number, then jump Keep in mind that an ounce of
200 pounds. If that’s easy, they move prevention is still worth a pound of
another 200, but if it’s testy, they cure. Keeping your ankles strong
take a 100-pound increase—and so will help you live an active lifestyle
on until they find their limit. as you grow older. So make a place
Besides staying extremely tight, in your strength routine for at least
lifters have to learn to ease the bar one specific exercise for your lower
off the pins. Most try to jerk it up- legs and ankles, along with lots of
ward. That invariably results in the other exercises that include them in
bar’s being a bit too far back or too the execution of the movement. The
far forward, and it crashes back on long-term benefits are well worth
the pins. The body has to be per- the effort.
handle a great deal more weight, fectly erect, and the eyes have to be
which forces the lower legs and forward. Looking up or down ad- Editor’s note: Bill Starr was a
ankles to work much harder in order versely affects the line as well. I tell strength and conditioning coach
to maintain control and balance. them to think about grinding their at Johns Hopkins University from
Instead of doing half or quarter feet down into the floor to establish 1989 to 2000. He’s the author of The
squats, which I believe breeds bad a solid base, then to bring power up Strongest Shall Survive—Strength
habits, I prefer heavy supports in- from that base into their legs, glutes, Training for Football, which is avail-
side a power rack. By heavy I mean hips, back, shoulders and, finally, able for $20 plus shipping from
working up to a weight that’s twice into the bar. All the while they must Home Gym Warehouse. Call (800)
as much as you can use on a full be sure that every muscle is tight 447-0008, or visit www.Home-Gym
squat. before they squeeze the bar off the .com. IM
Mind/Body
BOMBER BLAST
The Diverse Paths of Winter Training
L
aree and I stacked a couple of cords of firewood under ent character when I seek bulk over muscularity.
the eaves of the house, fuel for the long winter ahead. I wrestle with the first few pounds of mass vs. muscularity.
A robust pile, it conveys hope, comfort and abundance, Less muscularity—less grace, less precision, less care; more
savory elements needed to confront the wet and cold. The mass—more plodding, more snorting, more slop.
squirrels are particularly busy these days gleaning the bounty Ego! Image! Self-esteem! Get ye behind me, pride. I have
of the forest, and the shadows cast by the trees are longer work to do.
and move more swiftly across the landscape. Once adapted, once a pinch of skin is accepted and my
It’s over, the summer. It’s here, the winter. insecurities are numbed, the weight comes on willingly and is
The odd truth is I love the winter and its rearrangement met with enthusiastic welcome. There’s might in that mass,
of time and weather and spasms of holidays and long talkie and increased muscle development. There’s energy and repair
nights and the nippy days from which we seek shelter and and bruteness and a tad of fat. No, no, no.... Not fat...bulk, I
relief. tell you, solid bulk.
Tonight I shall ignite a log or two and sit in flickering silence And so it goes till the spring.
as I review my winter training scheme. Don’t eat grease and Staying the course is enough, more than enough, for many
sugar, and don’t stuff yourself. Train sensibly and regularly. striving bombers. Memories of last year and holiday madness,
Stay warm and dry. Let’s see, what else? Get plenty of rest celebrations and visiting relatives remind us of the sheer luxury
and be positive. No drinking, smoking or running around of hitting the weights regularly and keeping the diet from com-
naked. ing apart at the seams. Once we let go, give in and give up,
That’s a good start. I’ll save the details for later. we’re lost in the chilly fog, the blizzard, the storm. Three work-
Some of us have big workout plans for the months ahead, outs a week, stay busy, stay focused, stay strong, and stay
commonly throwing on added pounds of mass and its ac- cool: the motto of a conservative and committed weightlifter.
companying power and letting the glossy definition temporarily Inscribe it on oak, and hang it on the wall.
hide in the overgrowth. Change of pace, Experimenting in exercise, adventures in training,
change of purpose, change of procedure The M.O. is to get huge daring to work out as you’ve never worked out before:
and change of person. I become a differ- and ripped without Now, this is a most desirable way to go. Commend-
standing around losing
focus and wasting time.
A
ccording to the October ’08 Prevention, the
only for the month? Does it make you nervous just to think about it?
The dire consequences, jail time, excommunication, the stockade, best breakfast for improving your thought pro-
public flogging, deterioration and shrinking, possible flab. Mercy! cess is whole grains plus produce plus dairy.
Throw in some stairs or uphill running to mitigate the fear, the doubt, Australian nutritionists studied 800 teenagers and found
the neurosis. They’ll blast the body according to your input, whether that combination to be the best at improving scores on
gentle or fierce.
testing that stressed mental function. A good example
Winter special: Standing barbell curls with full-body gusto, fol-
lowed by back-supported overhead barbell triceps extensions—four is whole-grain cereal with fat-free milk and a banana
or five sets of six to eight reps, a tad higher on the tri’s—are as good or some berries. Bodybuilders can add a whey protein
as gold and silver or iron and steel. Dig in enough with dedication shake for a muscle-building punch. Or do as my hus-
and controlled velocity, and your whole body comes alive as the band does and pour your protein shake on your cereal-
arms take on new size, shape, density and power. Don’t cheat. You
and-fruit mixture.
know when you’re cheating: Form takes a nose dive and there are
useless, forceless sections of any given repetition when accelerated —Becky Holman
momentum overwhelms the action.
You want truth and justice and honor? Superset the two alarming
and disarming oldies but goodies, as we DJs say in the music indus-
try. Rock on!
No, you’re not done. Low-incline dumbbell curls followed by dips
and pulley pushdowns (four or five sets x 6-8, 8-15, 8-12 reps).
We’re sneaking in some abs and shoulders and pecs and back and
torso while we’re pretending to work arms only. Gotta think like a
thief if you wanna get ahead in the world.
Can I go home now? It’s drizzling outside.
You might have noted that I mentioned supersetting as a method
of operation. How many of you have supersetted—a lot, a little,
never? Be bold. The M.O. is to get huge and ripped without standing
around losing focus and wasting time. There’s nothing like superset-
ting once you acquire the rhythm and rhyme. Give it time. It’s sub-
lime. Calorie Count
Seldom as a young lifter building muscle did I graze in pastures
unknown to me. I’m a buffalo. I varied my program every six to eight
weeks, a little or a lot, but never did I roam. Order and form and
Stand and De-blubber
discipline and persistence, though hard to distinguish, were elements
A
more important than the exercises, weight, sets and reps. I view the n Iowa State University study found that obese
approach today as valuable and necessary and commendable for women stood for two hours less than their
the time. I was a sprouting pro, a.k.a. a sprouting schmo. lean counterparts. Interesting, because stand-
Eye on the iron.
Today the fences have come down by force or persuasion—injury
ing for an extra hour a
and time—and a change of venue and menu is most appealing and day, instead of sitting,
satisfying. I chew on what cud I can, when I can, and am thoroughly can burn an extra 100
well fed. Nothing like experience and age to encourage trial and calories. If you’re a desk
error, experimentation and investigation. The gym floor has become a dweller, you may want
Neveux \ Model: Alex Azarian
Ed Cook
W
e all know that Superman can fly, so it was no sur-
prise when “Old Superman,” BodySpace member
Ed Cook, flew in by private plane for our photo
shoot. In all fairness, the plane was piloted by his brother, but
that’s still pretty cool.
At 54 the guy looks incredible and is ripped. The story is
even better when you see what he looked like just six years
ago. What an amazing difference! In 2002 Ed, at 243 pounds,
was your typical middle-aged guy with a typical middle-aged
waistline that greatly exceeded his chest size.
The doctor said to Ed, “Change your lifestyle
W
hen you have kids,
the worries never
end. There’s always
the possibility of physical injury,
from riding on school buses
to field trips to vacations with
friends. There are also the
psychological problems to
worry about, two being anorexia
nervosa and bulimia nervosa,
which are eating disorders that
occur primarily in young girls.
Researchers have found that
one way to protect against them
is the family meal. According to
a study published in Archives of Pediatric and Adolescent Medicine, girls who
ate meals with their families at least five times a week were about 30 percent
less likely to exhibit eating-disorder behavior. The researchers also found that
children who share family meals on a regular basis are less likely to abuse
drugs and alcohol and are better adjusted.
—Becky Holman
New Stuff
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M
itrotropin is not another “hard-
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destined only to burn a hole in
your pocket. Let’s face it: Fat burners are
long dead because the category hasn’t
delivered the results you’ve been after. It’s
time for a new class of compounds that can
bring about a total reconfiguration of your
body’s composition. Gaspari Nutrition is
so confident about the effectiveness of the
product that it guarantees you will not look
the same after just one box of Mitotropin!
So what does Mitotropin do?
• Dramatically increases resting metabolic
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• Puts the mitochondrial CPT system into
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• Amplifies catecholamine levels to induce lipolysis
• Crushes hunger pangs and destroys appetite
• Increases the presence of uncoupling proteins
• Increases acute sense of well-being—at times bordering on euphoria
• Enhances mental focus, clarity and cognition
• Rapidly increases thermogenesis from the very first dose
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If you take it as directed, you can’t miss with Mitotropin. Try it today
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N
othing motivates
like im- bonus before-
pressive- and-after
but-believable stories of
before and after past Body-
photos, and you’ll for-Life win-
find loads of them ners and
in the new Cham- competi-
pions: Body for Life. tors. The
The book provides a photos
comprehensive plan: alone
“Just four hours a will rev
week—no more than up your
46 minutes of weight exercise
training three times a engine,
week; 20 minutes of but
aerobic or cardiovascular there’s
exercise three times a plenty of
week.” great info too, including supple-
Flipping through the book, you’ll ment recommendations; diet tips
see many charts, tables, quotes and tricks, like cravings control; the
and, of course, those inspiring 20-minute aerobic solution; sample
before and afters. Once you start meals and diets; and motivating
reading, however, you’ll understand quotes.
the process and the mind-set nec- The last quarter of the book is
essary for achieving results. For “Body-for-Life Tools.” Here you’ll
example, one of the stories is from find the nuts and bolts you can use
Alexa Adair, the daughter of 1998 for your own transformation, includ-
Body-for-Life Challenge champion ing the 46-minutes-or-less weight-
Kelly Adair. Alexa relays her story training solution. All of the exercises
of hitting rock bottom and disap- are illustrated with start and finish
pointing herself and her mother with photos along with performance
numerous false starts on the road to tips. You can photocopy the book’s
a fit physique. Her story is a com- charts and plans to stay on track.
mon one of fizzling out quickly, but Then there are the Body-for-Life
she finally broke through—she’s the meal plans, with favorite healthful
girl on the book cover, along with recipes from many Body-for-Life
Mark Unger. Challenge participants.
Mark’s story is titled “The Mirror Last but not least, what better
Incident,” and you know that means way to end the book than with the
suddenly realizing you’re falling Body-for-Life Champions’ Year-
down the fat well fast. At 39 the book—page after page of before
former Marine saw his fit physique and after photos of all the winners
“buried beneath layers of cheese- since 1997.
cake, Breyers mint-chocolate-chip If you’re looking for motivation
ice cream and chicken Alfredo.” It and information about getting back
was actually his wife’s blunt apprais- in top shape, this book is a treasure
al of his body that kicked him into trove. Read it, get inspired, and then
gear: “You’re the skinniest fat man I apply the information for your very
know.” Ouch! own transformation.
The book provides a detailed —Becky Holman
week-by-week account of Mark’s www.XtremeLean.com
and Alexa’s transformation journeys,
A
n article in the October ’08
issue of Bottom Line Health
summarized the findings of
John Robbins, who studies health-
ful lifestyle habits and is the author
of Healthy at 100: The Scientifically
Proven Secrets of the World’s Healthi- eat an average of about 1,900 calories
est and Longest-Lived Peoples (Ran- a day, compared to the 2,650 calories
dom House). taken in by the average American
Those living the longest are found male.
in “the valley of Vilcabamba in Ecua- Exercise includes lots of vigorous
dor, the Hunza region of Pakistan, the walking and, in some cases, mountain
Japanese island of Okinawa and the climbing. Studies show that frequent
republic of Abkhazia, near Russia. activity with the intensity of brisk walk-
Many people in those areas live to be ing significantly reduces the risk of
100 and remain in remarkably good Alzheimer’s disease.
health up to the time of death.” Another key to longevity, according
What are the reasons for such long, to Robbins’ research, is a “deep sense
healthy lives in those regions? Robbins of human connection.” In all four com-
has found a number of practices and munities “people continually help one
habits that add to longevity. The people another, believe in one another and
get most of their protein from plant enjoy spending time with each other.”
sources, including beans, peas, seeds He also discovered that people in
and nuts. Only a minimum of animal- those communities actually look for-
derived products are found in their ward to growing old, as they expect to
diets. They also eat lots of good fat, be healthy, respected and considered
from flaxseed, sesame and sunflower wise. Other studies suggest that nega-
seeds, nuts and wild fish—getting very tive thoughts about aging can under-
little saturated fat. mine a person’s health.
Their calories are relatively low. —Becky Holman
While the men are very active, they www.XtremeLean.com
www.Home-Gym.com
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A
ccording to the BBC, leading
The students took in significantly more calories
British expert on eating dis-
after performing the intellectually demanding tasks
orders John Morgan, M.D.,
than they did after sitting and relaxing—203 calo-
says that one man in five is “deeply unhappy” with
ries more after summarizing a text and 253 calories
his body image. Even so, Morgan warns that the
more after taking the computer tests.
number of men with eating disorders is much higher
The researchers conclude: “Knowledge-based
than official figures suggest. “We know that one in
work acutely induces an increase in spontaneous
20 young people suffers from some degree of dis-
energy intake and promotes an increased fluctua-
ordered eating and that at least 15 percent of them
tion in plasma glucose and insulin levels. This study
are men, and yet that’s a tip of an iceberg,” Morgan
contributes to the documentation of a new risk fac-
says in a documentary to be aired on BBC televi-
sion. “There
are men who
have problems
with compul-
sive exercise
and excessive
bodybuilding
who have an
illness, but
we haven’t
defined them.
Our definitions
of illness have
A new study has demonstrated that performing Chaput, J.P., et al. (2008). Glycemic instability
intellectually demanding tasks makes people eat and spontaneous energy intake: association with
more calories. That is, thinking could make you fat. knowledge-based work. Psychosom Med. 70:797-
Canadian researchers recruited 14 female stu- 804.
dents who were asked to complete three tasks—
sitting and relaxing, reading and summarizing a text Editor’s note: For the latest
and completing a series of memory, attention and information and research on
vigilance tests on a computer. After performing each health and aging, subscribe to
task, the women could eat as much as they wanted the American Academy of Anti-
from a buffet. Each of the volunteers performed Aging Medicine e-zine free at
each of the three tasks over a two-month period, WorldHealth.net.
and no one was tested on consecutive days.
Readers Write
Letters
I took the
overall in the
military cat-
egory. I was
Hardbody Beauty
Colonel Kenneth Allison, U.S. Air Force,
disappointed I don’t usually write to maga-
presents the Muscle Beach Armed not to see my zines, but when I saw Sasha
Forces Cup to Norman Reyes. photo in the Brown in the November issue
coverage that [“Action Figure”], I had to com-
appeared in the October ’08 IRON MAN. There were photos ment. What a gorgeous, dark-
of many who didn’t place. haired, green-eyed beauty! And
Norman Reyes those legs in that red miniskirt.
via Internet Let’s see more of Sasha in a future
issue. Lots more!
Editor’s note: Our apologies for the oversight. We hope Eric Wrister
the photo above makes amends. We salute you. Boise, ID
1-800-570-4766. Copyright © 2008. All rights reserved. No part of this magazine may be
Marzia Prince. reproduced in any manner without written permission from the publisher. Printed in the USA.