Muscular Development №6 2009

(1)

(2)

Volume 46, Number 6, June 2009

BUILD MUSCLE • BURN FAT • NO BULLSHIT!

82

Research: Training By Steve Blechman & Thomas Fahey, EdD

116

Research: Supplements By Steve Blechman & Thomas Fahey, EdD

126

Research: Nutrition By Steve Blechman & Thomas Fahey, EdD

176

Supplement PerformanceCreatine Does Not Cause

Muscle Cramps or Overheating! By Robbie Durand, M.A.

178

Nutrition PerformanceCasein or Whey Protein: Which

Protein Is Best for Long-Term Fat Loss?By Robbie Durand, M.A.

180

Sports Supplement ReviewMuscleMeds eNOXIDE

By Robbie Durand, MA

362

MuscleTech Research Report

TRAINING

www.musculardevelopment.com June 2009

NUTRITION & PERFORMANCE

FAT LOSS

DRUGS

THE WORLD’S

BIGGEST

BODYBUILDING

MAGAZINE!

MD

22

136

Research: Drugs By Steve Blechman & Thomas Fahey, EdD

158

Future Pharmacy By Douglas S. Kalman, Ph.D., RD, FACN

294

TestosteroneNasal Testosterone SprayBy Dan Gwartney, MD

306

Shred of Evidence By Anthony Almada

NEW!

332

The ‘Clear’ Chemist By Patrick Arnold

336

Anabolics Q&A By William Llewellyn

NEW!

340

Anabolic Research Update By William Llewellyn

346

Anabolic Edge By Jose Antonio, Ph.D.

352

MD Walk-In Clinic By Dr. X

NEW!

364

Busted! Legal Q&A By Rick Collins, JD

106

Research: Health & Performance By Steve Blechman & Thomas Fahey, EdD

146

Research: Sex By Steve Blechman & Thomas Fahey, EdD

170

Muscle Growth Update By Robbie, Durand, M.A.

NEW!

302

Bodybuilding ScienceCatecholamines Reduce Muscle Tissue BreakdownBy Robbie Durand, M.A.

328

No Juice Bodybuilding By Eric Broser

NEW!

With Layne Norton

354

Ask The Doc By Victor Prisk, MD

NEW!

ZIVILLE: TOTAL

KNOCKOUT! 282

276

Blood & Guts By Dorian Yates

NEW!

310

Power BodybuildingRx By Justin Harris, BA

NEW!

314

Muscle Form+Function By Stephen E. Alway, Ph.D., FACSM

358

Extreme Muscle Enhancement

By Carlon M. Colker, MD, FACN

366

Iron Mike: ‘The Liberator’ By Mike Liberatore

NEW!

374

The Predator By Kai Greene

378

The True Victor By Victor Martinez

382

Mass With Class By Branch Warren

392

Telling It Like It Is By Shawn Ray

400

Road To The USAs By Branden Ray

404

Big Bad Wolf: The People’s Choice By Dennis Wolf

408

Erik ‘The House’ Fankhouser By Erik Fankhouser

412

National Hero By Evan Centopani

418

Contest Guru By Chad Nicholls

422

Trainer of Champions By Charles Glass

428

The Pro Creator By Hany Rambod

HEALTH & PERFORMANCE

92

Research: Fat Loss By Steve Blechman & Thomas Fahey, EdD

162

Fat AttackSleep Your Way to Fat LossBy Dan Gwartney, MD

SPEAKING

WITH WINNER

KAI GREENE 188

(3)

June 2009 www.musculardevelopment.com

FEATURES

28

Editor’s Letter By Steve Blechman

30

Mail RoomWhere Our Readers Rave & Rant

38

Who’s Hot! By Mike Yurkovic

44

MD People Team MD’s Latest Industry Sightings!

54

The Gospel According To Lee By Lee Priest

NEW!

66

musculardevelopment.com By Gregg Valentino

282

Major Distraction: Ziville RaudonieneBy Cheri Owen

292

Women’s Bodybuilding By Cheri Owen

NEW!

320

Ramblin’ Freak By Gregg Valentino

432

Hot Shoppe By Angela T. Frizalone

436

Web Directory

438

MD Marketplace By Angela T. Frizalone & Manda Machado

466

Last Writes By Lee Priest

NEW!

DENNIS WOLF

ROAD TO THE

OLYMPIA—

PART 2: TRICEPS

250 DENNIS WOLF

ROAD TO THE

OLYMPIA—

PART 2: TRICEPS

250 BRANCH WARREN

CHEST TRAINING AT

POWERHOUSE!

218 BRANCH WARREN

CHEST TRAINING AT

POWERHOUSE!

218 VICTOR AND KAI

BACK BLAST AT

POWERHOUSE! 200

VICTOR AND KAI

BACK BLAST AT

POWERHOUSE! 200

MD’S INSIDE STACK

188

2009 ARNOLD CLASSIC: TEAM MD TROPHY WINNER!SPEAKING WITH KAI GREENE—

EXCLUSIVE INTERVIEW AND PICTORIALBY FLEX WHEELER

200

*EAST COAST MECCA!*

NEVER BACK DOWN!KAI AND VICTOR AT POWERHOUSE GYM IN SYOSSET, NY— SET TO BATTLE FOR THE MR. OLYMPIA! BY RON HARRIS

218

TEXAS CHAIN WRECKER POUNDING PECS WITH BRANCH WARREN AT POWERHOUSE GYM IN SYOSSET, NY BY RON HARRIS

232

DOUBLE SHOULDER POWERHOUSE KAI GREENE AND KEVIN ENGLISH PUMMEL DELTS AT

POWERHOUSE GYM IN SYOSSET, NY BY RON HARRIS

250

DENNIS WOLFROAD TO THE 2009 MR. OLYMPIA—

PART TWO: TRICEPS BY RON HARRIS

266

FLEX CRITIQUEMD’S ARNOLD CLASSIC TOP 3: BREAKING THEM DOWN BY FLEX WHEELER

MD

23 KAI & KEVIN

PUMMEL DELTS

AT POWERHOUSE

232 MD’S TRIPLE

CROWN TOP 3! 266

MD’S TRIPLE

(4)

I

always knew he’d be a superstar. That’s why I fea-tured him in the ’90s, when MD covered natural bodybuilding; that’s why I offered him an MD con-tract in 2007. That’s why Kai Greene, winner of this year’s Arnold Classic, is on MD’s cover in his signature ‘hands on hip most muscular’ pose— crazy wheels and unrivaled detail, muscle separation and clear striations, in all their freaky glory.

Kai Greene’s win at the Arnold this year is a tri-umph on so many com-plex levels that it’s hard to know where to begin. As I write this, knowing how far he’s come and to what great lengths he has gone to finally hold this well-deserved place in body-building history, I naturally look back at our combined history. I reflect on the man I have come to know as an artist, entertainer,

philosopher, deep thinker, and at the same time, a kind, compassionate, honest man with more heart than I’ve probably ever seen before. Kai has had so much to over-come, beginning with his childhood in an orphanage and as a ward of the state of New York, and right on through his long journey up to that moment when he took his right-ful place onstage as the 2009 Arnold Classic Champion.

I first met Kai in 1996 when he was a four-time World Natural Bodybuilding Champion (WNBF). I knew then that he was destined for greatness. In 1999 he became the Team Universe Champion; then in 2008, he became

Champion for the second time, thus becoming an IFBB Pro. Then in 2007, Kai placed a disappointing 6th_{place at}

the New York Pro. I can still remember the look in his eyes when I went backstage to shake his hand and chat; it seemed as though he’d lost his soul. I can clearly recall the moment when he said the unthinkable; that he wouldn’t be competing anymore, because he simply could not

afford to. And that, my

friends, was unaccept-able. Kai Greene would not

be leaving the world of pro-fessional bodybuilding if I had anything to say about it! I told him to call me that Monday— and the rest, as you know, is bodybuilding history. I offered Kai a pub-lishing contract with MD and also snagged him a supplement deal.

Kai Green is without a doubt one of the greatest bodybuilding sensations to come along in quite some time. He is huge, thick and the freakiest thing we have seen since Ronnie at his peak! Kai has proven to be one of the top bodybuilders in the world today and with his dedication, hard work, and the sacrifice he has employed thus far, along with his coach and mentor Oscar Ardon, it is certain that he will one day be crowned KING!! So, watch out for him at the Olympia, bros, he’s hungry and a real threat! Kai has undoubtedly one of the best sets of legs and back in bodybuilding today, and he provides an amazing package of mass, shape, incredible conditioning and detail with striated deep muscle

separa-28

MD

By Steve Blechman Publisher & Editor-in-Chief

editor

’

s letter

THE

MAN WHO

(5)

tions. His freaky lats are insane, with low insertions that go all the way into his hips. He may also be the best poser of all time, as Arnold acknowledged at the Arnold Classic. Kai’s presentation is par none; he carries himself like the King he is destined to be, confidence in his smile and in every step he takes. In a word, Kai is electrifying.

But words will never do Kai justice; the proof is in the pictures— and we’ve got a feast for your eyes, within these pages, as well as on our MuscularDevelopment.com website. Beginning on page 188, in “2009 Arnold Classic: Team MD Trophy Winner!” Kai strikes the poses that won him the trophy— and they’ll leave you in no doubt as to why

he is the man!

The East Coast Hardcore Bodybuilding Mecca owned by my dear friends Steve Weinberger and Bev Francis is a focal point this month for our MD

bodybuilders, and “Branch Warren Chest Training at Powerhouse Gym” begins on

page 218. Kai is also featured with Kevin English as they pummel delts

at the Mecca in Syosset, NY, at the home of champions on the east coast, on page 232. Then catch up with Victor and Kai back training at the Mecca on page 200.

Check out Dennis Wolf: Road to the Olympia, Part II— Triceps on page 250. When

he started training, Wolf was 160 pounds at 5’11’’ and he struggled with weak arms.

Read up on the ‘Big Bad Wolf’s’ own for-mula for arm growth; find out how he amassed those guns!

We’ve got all three trophy winners from the Arnold Classic in the “MD’s Classic Top 3,” starting on page 266. Read what Flex Wheeler has to say when he critiques the physiques of Kai, Victor and Branch.

Cheri Owen joins us this month with a new monthly column: “Women’s Bodybuilding”. Who are the “Hungry in 2009?” Find out on page 292.

Cheri also interviews Ziville Raudoniene, this month’s Major Distraction, on page 282. And we’re thrilled to welcome Jr. USA super-heavyweight bodybuilding champion Justin Harris to the team, with “Power BodybuildingRx,” starting on page 310. Justin is 29 years old and holds a bachelor of science degree in kinesiology and is now working towards his Ph.D. in theoretical physics. As an elite competi-tive powerlifter, he has squatted 876 pounds, bench presses 537 pounds, and deadlifts 700 pounds. Wow! A very impressive, superhu-man resume— what a beast! Welcome aboard, bro!

The rest of the book is packed as it always is with the latest breaking research and cutting-edge information on bodybuilding and building your body, by the very best in the business. See you next month!

Publisher/Editor-In-Chief Steve Blechman Senior Science Editor

Robbie Durand, MA Managing Editor Angela T. Frizalone Creative Director Alan Dittrich, Jr. Associate Editor Alan Golnick Associate Art Director

Stephen Kolbasuk Assistant Editor

Louise Powell Contributing Editors

Carlon Colker, M.D.,Thomas Fahey Ph.D. Dan Gwartney, M.D.

Executive Assistant Michele Gampel

Photographers Chief Photographer: Per Bernal

Bill Comstock Illustrators Bill Hamilton, Jerry Beck

Advertising

Advertising Director—Angela T. Frizalone (239) 495-6899

Corporate Office 800-653-1151, 631-751-9696

Circulation Consultants Irwin Billman & Ralph Pericelli

To Order a Subscription: (888) 841-8007

Customer Service & Subscription Inquiries: (631) 751-9696; 1-800-653-1151

Advanced Research Press, Inc. reserves the right to reject any advertising at its discretion.

MUSCULAR DEVELOPMENT (ISSN 0047-8415) is published monthly by Advanced Research Press, 690 Route 25A, Setauket, New York, 11733. Copyright ©2008 by Advanced Research Press. All rights reserved. Copyright under the Universal Copyright Convention and the International Copyright Convention. Copyright reserved under the Pan Am Copyright. Rate: $49.97 per year (USA); $79.97 per two years (USA); foreign: $79.97 per year. Nothing appearing in MUS-CULAR DEVELOPMENT may be reprinted, either wholly or in part, without the written consent of the publisher. Send edito-rial submissions to: MUSCULAR DEVELOPMENT, 690 Route 25A, Setauket, New York, 11733. Stamped, self-addressed envelope must accompany all submissions, and no responsi-bility can be assumed for unsolicited submissions. All letters, photos, manuscripts, etc. sent to MUSCULAR DEVELOPMENT will be considered as intended for publication, and MUSCU-LAR DEVELOPMENT reserves the right to edit and/or com-ment. Periodical postage paid at Setauket, N.Y. 11733, and at Glasgow, KY 42141. Postmaster: Send address changes to MUSCULAR DEVELOPMENT, Box 834, East Setauket, NY 11733-9704. Advertising Office Phone: (239) 495-6899. PRINTED IN USA

Cover photos of Kai Greene and Ziville Raudoniene are by Per Bernal

MD

29

(6)

30

MD

mail

room

Best Hardcore Bodybuilding Mag

I am a lifelong lifter who has recently fallen in love with MD. I spend all day reading articles online. When I get home from work, I pick up my print issues and start reading and becoming inspired— inspired so much that I want to have some of the MD ’toon images inked on me. Yesterday was my 33rd birthday and the best present that I got was a yearly subscription to MD. I love the site and mag. The video blogs with Branch and Kai are awesome motivators. The training videos are amazing and I love to kill my entire workday getting worked up for the workout.

Thank you for your time and don’t ever stop giving us, the reader and lifter, the best damn source of hardcore information out there.

Jason Williams, e-mail

Erik ‘The House’

I just would like to tell you that I really enjoy reading Muscular Development. I find the magazine to be informative, research-based, and also a very fun and enjoyable maga-zine to read. I especially like the arti-cles by Erik ‘The House’ Fankhouser. I think his column is one of the best in the magazine, and I really enjoyed reading his last leg-training workout article. Thanks for everything that you do for bodybuilding.

Saul Hinojosa Jr., e-mail

Never Too Early To

Get In Shape

My husband and I love your magazine and apparently, so does our 5-month-old daughter. We handed her the magazine and she held it and stared at it attentively. We laughed so hard and snapped a pic-ture. It just proves that caring for your body can start at any age!!

Jennifer and Colin Schneider Warman, Saskatchewan, Canada

Amazing Kai Greene

Major props to Kai Greene for snagging a win at the Arnold Classic. I just got the news, and I’m beside myself. Kai is an amazing bodybuilder, and his posing routines could stop traffic! Not only is it a well-deserved win for Kai, but it’s a bittersweet victory. Kai struggled through many issues during his life, but he never lost focus, drive, or his desire to be the best bodybuilder he could be. Good things come to those who wait.

Wanda Meehan, e-mail

MD Website Rocks

Just a quick note to say that I’m glad to see Robbie Durand at the helm of MuscularDevelopment.com. Robbie has a unique a passion for scientific research as it applies to bodybuilding. This is obvious from his thoughtful and well-researched articles in MD, and he has continued that trend on the MD website. MD is number one in print and on the web. You guys rock!

Marvin Pallerstrom, e-mail

PHO

T

O B

Y PER BERNAL

Ramblin Freak Is the Best

I love your magazine— but as soon as I open it up each month, I have to read “The Ramblin Freak.” Gregg Valentino is the best! You all need to give this guy more recognition for being ‘real.’ The sport needs him, for sure!

John Grueneic Houston, Texas

(7)

(8)

38

MD www.musculardevelopment.com June 2009

Kristal Richardson: IFBB Figure Pro, Florida

Photographed by Mike Yurkovic

(9)

MD

39 Yenny Polanco:

Fitness America Figure Pro, Massachusetts

Mindi O'Brien:

(10)

40

MD www.musculardevelopment.com June 2009

Sherlyn Roy:

(11)

June 2009 www.musculardevelopment.com MD

41 Juliana Malacarne: IFBB Figure Pro, Brazil

Felicia Romero:

(12)

MD

People

44

MD CHECK OUT FOR COMPLETE CONTEST COVERAGE!

MUSCULARDEVELOPMENT.COM

By TEAM MD

TEAM MD BRINGS YOU INDUSTRY SIGHTINGS FROM THE

(13)

MD

45

(14)

MD

People

46 MUSCULARDEVELOPMENT.COM

(15)

MD

47

(16)

MD

People

48 MUSCULARDEVELOPMENT.COM

(17)

MD

49 TEAM MD PHOTOSHOOT AT THE EAST COAST MECCA!

BEV FRANCIS POWERHOUSE GYM, SYOSSET, N.Y.

(18)

THE GOSPEL

54

MD

By Lee Priest

According

to

LEE

Once again, Tony Doherty put on a first-class event in Melbourne. Kai made the trip over and joined the list of past winners that includes me, Dexter and Chris Cormier, who both won this show three times, and Ronny Rockel. Here’s how I saw things from the press pit.

First Place: Kai Greene

I wasn’t at the Arnold Classic, but a few people here in Australia who had seen Kai the weekend before in Columbus agreed that he actually looked better here— a bit drier and harder overall. He does need to watch his stomach when he relaxes onstage,

though. I understand it’s not possi-ble to carry that much mass on a frame like his without expanding the midsection, but he should still make every effort to keep it sucked in whenever he’s up there. I’m also going to go against popular opin-PHO T OGRAPHY BY : R OBER T CZEMPINSKI/AMPT IMA GING

Conversing with the Mysterious ‘Predator’

This was the first time I ever got the chance to really talk to Kai Greene. We talked about life in general. Anyone who’s had a similar conversation with Kai knows that he’s a deep, philosophical type of guy. After awhile you tend to get confused and wonder what the hell you’re even talking about! But it was fine.

Kai said he respected me and all I have done over the years in the sport. He really wanted to know why I still wanted to com-pete, since I have done so much already (44 pro shows, but who’s counting?). I told him I just don’t feel my time is over quite yet. Like Rocky said in “Rocky Balboa,” there’s still a lit-tle more in the basement. Kai loved Australia and says he would love to come back again.

(19)

MD

55 Skipped the Show,

and No Regrets!

I would have loved to have done the show, but I know I made the right decision getting my biceps repaired rather than go in with two different-looking arms. A few people came up to me after pre-judging and wanted to know how I thought I would have done in this lineup. I don’t play that game. Did they mean with the torn biceps, with my biceps the way it was before, or what?We’ll never know anyway. Maybe I would have been Kai’s toughest competition, or maybe I would have been a few places down. I leave all that ‘fantasy football’ type of speculat-ing to the guys on the forums who find it so thrillspeculat-ing.

Healing Time

I have to keep my right arm in a sling for a total of six weeks, which should be over with by the time this issue comes out. In the meantime, I have been working legs twice a week and also doing everything I can for upper body with only my left arm. Surprisingly, I have been get-ting some pretty good workouts. For chest and shoulders, I am able to press a 120-pound dumbbell. I can do dumbbell curls, triceps pushdowns and rows, pulldowns, and various types of lateral raises with one hand. It’s really been sort of fun to see how much I can do, using only one arm. I’ve even managed to make up a few exercises of my own. Of course I would much prefer not having to do all this, but even before the surgery I was determined to do as much as I could to maintain my size while I healed.

ion and say that I am not a fan of his posing routine. It’s very entertaining and he does things nobody else in the sport is able to, but I don’t think he hits enough actual poses; therefore he doesn’t really display his physique the way he should. I know a classical routine wouldn’t be as exciting, but you would be able to see and appre-ciate his physique better.

Second Place: Silvio Samuel

I had the chance to talk with Silvio before the show and he’s a great guy— very down-to-earth and laid back. He’s always in shape and in that respect is even more

consistent than Dexter. We talked about his goals and what he is trying to do with his physique. Silvio knows he needs to be bigger to beat the guys who are beating him right now, but he is taking little steps and trying not to do it all overnight. He’s playing it smart. I’ve seen my share of guys ruin their shape by packing on too much mass too fast.

Third Place: Toney Freeman

Toney looked good, that’s all I will say. I was a bit dis-appointed in the attitude he showed at this show, and so were many others. That’s all I will say about that.

Fourth Place: Michael Kefalianos

Just a week before, this guy had placed third in the heavyweights at the Arnold Amateur show. Apparently he was able to get cleared for pro status in record time! He looked pretty good here. Michael needs polishing, but that will come with time. In his first pro show he managed to qualify for the Mr. Olympia, so congratulations to the guy.

Fifth Place: Ivan Sadek

This was Ivan’s first pro show. He’s a big guy, and if he comes in harder and drier he can do even better. Ivan is still a raw rookie, so he has plenty of time to learn what he needs to do and improve.

NEW

COLUMN!

(20)

56

MD

THE GOSPEL–

ACCORDING TO LEE

Kai Finally Clicks His

Ruby Slippers Together

and Says, “There’s No

Place Like Home!”

Like so many others before him, Kai Greene made his pilgrimage to the Mecca, Venice Beach, to be trained by Charles Glass. Here’s what he had to say about the expe-rience to my good friend Shawn Ray:

SHAWN: “Was it everything you hoped it would be?”

KAI: “Yes and no. It’s kind of like

the “Wizard of Oz” or “The Wiz!” I traveled this road to California in search of something I thought I needed. When I got here I simply found a man— someone no more important to me than people I already had in my life. He wasn’t a magician or ‘The Almighty,’ but a

person like me. I discovered things about myself along the way that I didn’t know were there, but in a good way. Now the Mecca or Gold’s may be ‘The Emerald City’ and my journey similar to Dorothy, the Scarecrow, Lion and the Tin Man, but Charles, for all the great things he has done and continues to do, is not The Wizard of OZ! While it was a different approach to what I had done in the past regarding training, I discovered there is no such thing as one person who can change who I am. I want to be the best— then I have to take control.”

Kai went to Venice to see what it’s all about, because for most of his life he had heard all about how great it was and had seen all the photos in the magazines showing what an amazing place it is. It was-n’t what he expected, of course.

How can any real place live up to all those fantasies and dreams that the average bodybuilder has about it? You would think that everyone is a bodybuilder, and chicken breasts and steroids grow on trees! At night while you sleep, the Muscle Fairies visit all the good boys and girls and they wake up with no more weak body parts. And as excellent of a trainer as I’m sure Charles Glass is, nobody knows your body like you and those who have been close to you for years. It’s all well and good to seek out advice from someone new, but you can’t even think that one person knows everything. Bodybuilding is a learning experience and takes years of trial and error to get it right. The things that work for you getting ready for one contest often don’t even work the same way a

Catching Up with Rusty

My good friend Rusty Jeffers came out from Arizona and stayed with me for two weeks before the contest. It was great to train with him again for the first time in almost a year. His wife Francy also traveled out for the con-test and then they both stayed on another week to do some sightseeing. Rusty didn’t make top five, even though I thought he should have been around fourth or fifth. He’s got a very classical type of physique and his posing is along the lines of the great Ed Corney. Not only does he hit some unique poses that you hardly see anymore, but he’s also a master at the transitions. This is the type of posing I would like to see Kai do. But what do I know? I’m not a judge.

She

Say, “In Sickness and

In Health!”

My wife has really come in handy since my biceps surgery! Certain things are pretty much impossible for me to do with only one arm, like getting shirts on or cutting my steak or chick-en into pieces. Being right-handed, it’s bechick-en tough doing other things with my left hand, but I am managing. I can type on the comput-er, brush my teeth, and so on. The only thing I really hate trying to do with one hand is drive. From all my racing experience, I simply feel far more in control with both hands on the wheel. I suppose I could just let my wife drive instead, but that could prove to be even more dangerous!

The Media Fucks Up Again

This retraction appeared in the New York Daily News,Thursday, February 26th 2009, 9:03 p.m.:

“Bodybuilder Victor Martinez Not

Dominican Republic Store Owner

A February 22 Daily News article about purchasing the steroid primobolan in the Dominican Republic (“Dominican Drug Dilemma”) reported that Dominican-born bodybuilder Victor Martinez is the owner of the Santo Domingo supplement store Gurabo.

The store sells protein powders, supplements and steroids. Many steroids are legally sold in the Dominican Republic without a prescription.

Martinez is not the owner of Gurabo, does not live in the Dominican Republic and has not lived there for at least 18 years, according to his attorney, Mike Wilens.

The Daily News regrets the error.”

This whole story was just a lame effort to get more mileage out of that whole Alex Rodriguez steroid ‘scandal.’ Tabloid newspapers and TV shows are always trying to milk stories as long as they possibly can by seeking out the most obscure connections. This time they were totally wrong, as is often the case when your story is flimsy in the first place. What I don’t get is how this was even newsworthy in the first place if it is legal to sell steroids in the Dominican Republic?

If Victor lives in the USA and owns a store in another country that was following the laws of that country— where is the contro-versy? It’s not his fault that this ‘third world nation’ happens to be more enlightened than the USA when it comes to anabolic steroids. And if it ever turns out that he really does own the place,

(21)

www.musculardevelopment.com June 2009 year later when you try them again.

All you can do is make slight changes and note the results. There are some very smart people in the industry who work with the ath-letes, but in the end nothing beats your own experience. It’s all about

making mistakes and learning from them. The guys who do this consis-tently usually end up at the top of the sport. Those who continue to repeat the same mistakes— well, you tend not to hear so much about them!

Stupid Question of the Month!

Lee, I was just at the Arnold Classic expo a couple weeks ago, and I am still getting over the shame. I thought I was in good shape, but so many guys there totally showed me up. I admit my cycle was pretty basic and I hardly even dieted. Now I’m really kicking myself in the ass. For the Olympia Expo I am determined to look incredible. Would you please suggest a good cycle for both mass and cuts? I can get pretty much anything and about the only thing I can’t afford for now is GH. But anything else you can recom-mend I can probably get. Looking forward to your response, bro!

Oh my Lord. This is something that has always bothered me about the big shows. There are so many idiots strutting around in their tight Affliction shirts that are two sizes too small, or even worse, string tank tops. Clearly, they have planned an entire drug cycle and diet around the event. The prob-lem is, they aren’t the pros competing— they’re supposed to be the fans! These are classic attention whores. Look at me, look at me! Take my picture!

I can understand their desire for recognition among so many of their fel-low bodybuilders. They probably come from places where they are the only big bodybuilders around, and the novelty has worn off in terms of people being amazed and heaping compliments on them. Now they have a whole new audience. But audiences are what you call the people sitting in the the-ater looking at athletes onstage. That’s the appropriate time and place to be on display. To walk around an expo like you’re one of the top pros like Kai or Victor is just plain stupid.

The really sad thing is when you see guys who were clearly never meant to be very big, and they have juiced their brains out in a desperate plea for attention. They don’t show many of the desired effects from drugs, like extreme muscle mass and fullness. What they do have are all the nasty side effects: red, shiny skin from the high blood pressure, raging acne, and hair loss. Some of them have convinced themselves that they are the size of Jay or Ronnie, though they weigh a good 75-100 pounds less. You can tell by the ILS— Imaginary Lat Syndrome. They don’t so much walk as waddle, because it’s not possible to walk like a normal human when you carry so much ungodly muscle mass!

To be fair, I have to call out the women at these expos, too. They really take the whole attention whore thing to another level. Don’t get me wrong now— as a red-blooded male I don’t mind seeing mostly-nude women with great bodies strolling around. But again, there is a time and a place for everything. Late Saturday night at the strip club would be the more appro-priate venue for the way some of these women dress.

If they’re working a booth and their job is to get guys to come over, that’s one thing. But there are always at least as many scantily-clad women at any expo showing a lot of skin, purely for their own amusement. It’s all about insecurity; the girls just want guys to stare and tell them how hot they are, and take pictures. Like the wannabe pro men, they just want their starving little egos to be fed. Anyone is free to dress as they please, but in my opinion, a little bit of modesty and class goes a long way. If your physique is truly exceptional, you don’t need to work that hard to call atten-tion to it. ■

THE GOSPEL–

(22)

By Gregg Valentino

muscular

development.com

66

MD

“I don’t know the key to suc-cess, but the key to failure is trying to please everybody.”… Robbie Durand… GREAT QUOTE, ROBBIE!!!... HEY, SPEAKING OF

ROBBIE DURAND, HE MADE A

GREAT VIDEO CALLED “Victor

Martinez: A Day In The

Life!!!!”… YO, THIS VIDEO IS

AWE-SOME, IT SHOWS AN INTIMATE SIDE OF VICTOR MARTINEZ’ LIFE, JUST 2 WEEKS OUT FROM THE

ARNOLD CLASSIC… HERE IS A

QUOTE FROM ROBBIE ABOUT HIS TIME WITH VICTOR…“I know he

was eating about every 2-3 hours. I thought I had an appetite weighing around 265,

but Vic is an eating machine. We stopped for steak— sirloin steak (twice)— chicken, and he kept a bowl of white rice with him that he ate frequently throughout the day. He was doing cardio two times a day. One thing the video will show is how people just don’t understand the life of a bodybuilder. We went to a restaurant and the waitress was constantly screwing up the meal, which we had to send back. Example, adding salt to his meals and putting dressings on the meals, which he did not ask for. Being with Vic for the day really made me realize the frustration a bodybuilder had to go through… and this was just one day.

“Also, we went to the gym.

Vic is a people person. The gym owner commented on how Vic helps out younger lifters in the gym. We also interviewed his workout partner. He said Vic never became discouraged after the injury. His drive to win is amazing. Vic talks about the visualization techniques to heal his knee and really talked about his mindset. Basically, it was like talking to a Navy SEAL… he said failure was not an

option!”... Supplements: He used MHP’s Activite, Probolic-SR, DREN, Dark Rage before exer-cise, A-Bomb and Glutamine-SR

(every few hours)… YO’, ITS DEFI-NITELY A MUST-SEE VIDEO FOR ANY HARDCORE BODYBUILDING FAN!!!

VICTOR SPEAKS AFTER HIS AWESOME SHOWING AT THE

ARNOLD CLASSIC, IN A NEW MD FORUM JUST FOR HIM CALLED “VICTOR’s JOURNAL” > Check out

Victor’s daily regimen to find out his supplements, food choices, meal times, workout schedule and much more! Ask questions, review

answers and get insight into body-building’s greatest athlete, Victor Martinez!!!!... Originally Posted by vshape aka VICTOR MARTINEZ >

“Thank you all for the over-whelming support I have received during this long recov-ery process! I am happy with my placing and felt that I did very well. I am looking forward to continuing my training for the Olympia and continuing to improve my physique.

Rehabilitating my knee was a long journey but the work is not over! Thanks again for all my fans support”… YO, THERE IS

ONLY ONE PLACE YOU CAN TALK

WITH VICTOR MARTINEZ ON A PERSONAL BASIS > YOU KNOW WHERE YA GOTTA GO, TO THE

BODYBUILDING INTERNET

HOME OF VICTOR MARTINEZ aka MuscularDevelopment.com OF COURSE, WHERE Mental Health is overrated.

OOOPS NOW, SPEAKING OF MENTAL HEALTH BEING OVER-RATED, HERE IS A POST BY A YOUNG FAN TO SHAWN RAY, >

Q: Shawn, I was wondering how you

handled going to school and body-building at the same time... S. Ray’s

REPLY > Easy, when I wasn’t doing one, I was doing the other. I trained “BEFORE” school and again “AFTER.” I ate my meals between classes and slept through the night. Where there is a will, you will find a way!

THIS IS HOW

WE EAT THIS IS HOW_{WE TRAIN}

VICTOR’S STACK EXPERT VIDEO GUY SPONSORED THIS MONTH BY:

(23)

68

MD

AND IN CASE YOU HEARD RUMORS BUT YOU’RE NOT READ-ING THE CUTTREAD-ING-EDGE INFO ON THE MD BOARDS (SHAME ON YOU), THEN HERE IT IS, SHAWN RAY’S ANSWER TO THE BIG QUESTION > Shawn, I was just wondering if you had already disclosed any more details in regards to your comeback, which I’ve heard on the No Bull shows… S. Ray’s REPLY > I

thought I was pretty clear, that after a couple of weeks of trying and thought, the interest for me as an athlete isn’t there. I prefer to continue to promote the sport and its athletes. Thanks Shawn Ray!... THERE YA HAVE IT FROM HIS

LIPS TO YOUR EYES, HERE IN MD AND TAKEN FROM THE MD FORUM WHERE SHAWN RAY RESIDES EVERY DAY, CHATTING WITH THE OTHER MD MEMBERS… OH AND BY THE WAY, IF YOU WANNA KNOW SHAWN RAY’S AB ROUTINE FROM BACK IN THE DAY, HERE IT IS >>> I

did my abs 3 x’s a week. 3 exer-cises, 3 sets, 25-30 reps. Nothing special or out of the ordinary. Crunches, leg raises, incline, hanging raises, etc… ONCE AGAIN

FROM SHAWN RAY TO THE FORUM MEMBERS… IT’S GREAT TO TALK TO A LEGEND LIKE SHAWN RAY… ONLY ON MD.COM!!!!

NOW TO ANOTHER PRO FROM THE MD FORUM WHO I LIKE A LOT, A GUY WHO I REALLY RESPECT AND GET ALONG VERY WELL WITH >> EVAN CENTAPONI... >>> I LOVE EVAN’S ATTITUDE, THE WAY HE CAR-RIES HIMSELF AND HIS OUTLOOK ON THINGS… HERE IS A GREAT POST FROM EVAN, TAKEN FROM HIS

Q&ATHREAD… I think that how people perceive you has every-thing to do with how you carry yourself. Some would say that being bigger than normal or more muscular than average would make most people assume you’re a dickhead. But I don’t think that’s true. I think if you carry yourself with an arrogant air about you or you act cocky then yeah, people are gonna think that. But that goes for pretty much anyone. I will agree that if you’re out at a bar or club (places I don’t go anymore), people who are drunk and have their beer balls are more likely to try and test you. And I have gotten into fights with people before because I had no patience for their shit but I’ve learned a couple things. For the most part, if I go out somewhere I keep my eyes to myself and if I make eye contact with people I may smile slightly (I just try not to look so serious because people often mistake that as you trying to be tough or intimidating). In short, I mind my own business and try to be as courteous as possible. And I don’t go out in tight shirts or shirts with the sleeves chopped off or anything like that! If you look like a meathead then people will per-ceive you that way. I think that if you keep to yourself and are polite and friendly if approached, people respect you regardless of your build… EVAN

CENTAPONI… THIS IS WHY I LOVE THIS GUY!! YA KNOW, STEVE BLECHMAN IS ALWAYS PREACHING HOW MUCH HE BELIEVES IN FAMILY STICKING TOGETH-ER… ON THE MD WEB-SITE ONE OF OUR MD

FAMILY MEMBERS, IFBB PRO ERIK ‘THE HOUSE’ FANKHOUSER’S WIFE aka THE LANDLORD IS A VERY ACTIVE MEMBER… SHE SUPPORTS

ERIK AND STANDS BY HER MAN… I

FIND HER TO BE A VERY REFRESH-ING WOMAN WITH A GREAT

OUT-LOOK ON HER FAMILY LIFE AS WELL AS VERY UNDERSTANDING TO ERIK’S BODYBUILDING NEEDS… I MET HER PERSONALLY AND I MUST SAY SHE IS ALL THAT, FOR REAL… HERE IS A POST FROM MRS. HOUSE aka THE LANDLORD IN WHICH SHE SHOWS HER DEVOTION TO HER HUSBAND, MR. HOUSE… Originally Posted by The Landord > You all

have no idea how hard Erik actu-ally works... he is on a seven-day stretch finishing that up Thursday and then we are driving straight to Columbus, about a two-hour drive from our home, and then he gets to work the entire weekend at the Arnold and then Monday back to work for another seven-day stretch. He is truly one hard-working man! And he does this all for our family and never com-plains. He sat in the emergency room with me last week from 7:30 pm till 2 am and wouldn’t leave me although he had to be back up at 4 am to go to work. I told him to call off but he refused. Just another great char-acteristic of his! He is a great husband and father and I cannot thank him enough for what he does for our family!!!!!!...

WOW!!!!.. AND BY THE WAY, ERIK IS A DADDY OF A 4-YEAR-OLD

SON BUT HE IS ABOUT TO BE A

DADDY AGAIN BECAUSE THE

LANDLORD IS PREGNANT… YUP,

I AM HOPING IT’S A GIRL, AND IF SHE IS ANYTHING LIKE HER

MOM SHE WILL BE A REAL WIN-NER IN MY BOOK… HEY ERIK

CONGRATS, I CAN’T BELIEVE I’M GOING TO BE AN UNCLE AGAIN… wink… ANYWAY, SO

NOW I’M GOING TO SHUT MY PIEHOLE AND LET YOU

PIN-HEADS FEEL THE LOVE… HEY, YOUR FELLOW FANS ARE

TALKING, MINGLING WITH THE PROS, IT’S THAT COOL… READ FOR YOURSELVES, BUT AS FOR ME, I’M GOING TO GRAB SOME REST… I BEEN SPENDING WAY TOO MUCH TIME ON THE FORUM, I’M TOO DAMN ADDICTED… You all need to learn not to interrupt me when I’m talking to myself… HOW RUDE!!!!!!!!!!

musculardevelopment.com

“I prefer to continue to promote the sport and its athletes.”

(24)

70

MD

musculardevelopment.com

Now a real lady-killer.

YES IT’S TRUE, hot babes

take one look at him and they die of shock.

Name: Timothy Corscadden

MD Forum member screen name:tkc1

Hometown:New York City

Age:36

Years bodybuilding:18

Goal for the future: To make a living as a movie actor

Favorite bodybuilders:

Myself, my girl Andrea Giacomi, Sylvia Cowan, Victor Martinez, Craig Richardson, Kai Greene.

Chronicles of a Tattooed Bodybuilder:

Pride. I take pride in myself; pride in who I am as a man. Proud of the decisions I have made. I am sorry for the mis-takes but if I had not made them I would not be me. I try my hardest to accept others as they are. I always try and

direct my thought to the ‘brighter’ side. I have hope. I have will. I have honor. I must honor myself by attempting to be the best person I can. Not better than anyone… but the best me. I am a bodybuilder. I am structured and driven. Bodybuilding has given this to me. Discipline, strength, integrity, vitality— all

virtues of bodybuilding. I fuckin’ love bodybuild-ing. Thank you body-building… I love you. ;- )

I MUST SAY, After hearing you talk, I now know that the really dead do con-tact us… NO REALLY, You are very smart. You just have brains you never used… ALL

JOKING ASIDE HERE… TIM IS MY BOY AND I WANNA WELCOME HIM TO

MD. TALK ABOUT > Gorgeous, intelligent, kind, sweet, charming, witty, hilarious, friendly... well, enough about ME!… I NOW BRING YOU THE BABE OF THE MONTH… OH YEAH, BABE…YUM!!!!

Name: Kelly Baker

Forum name: connstellation

Age:30

Zodiac sign:Virgo Hometown:Cleveland Height: 5’2” Measurements: 34-24-35 Eyes: Brown Off-season weight: 114 lbs Competition weight: 106 lbs

Favorite food:Steel-cut oats with a little bit of honey Favorite junk food:Totos (an Italian cookie, gluten-free of course!)

Favorite quote:We are what we repeatedly do. Excellence, then, is not an act, but a habit. —Aristotle

Favorite makeup: Bare Escentuals Favorite body part to train:Legs Your best asset:(body part): Shoulders

Future plans/goals: Continue to compete in the Women’s Tri-Fitness event. My times improved drasti-cally last year between July and November, so I can’t wait to set some new PRs!

I am one of those people who is interested in doing too much! I have a high-stress job as a workers’ compensation claims manager, I teach spinning, I’m an orchestral musi-cian, and I’m a Women’s Tri-Fitness competitor! Tri-Fitness requires certain skills, so my training focuses on a more sport-specific style to allow me to negotiate the obstacle course and fitness skills (box jumps, shuttle run and bench press) portions of the competition. I have to try to maintain

a combination of strength, speed, agility and explosive power. There’s nothing like standing on the starting line after months of training getting ready to go, and the feeling when you come sprinting across the finish line is incom-parable!

When I started my journey into fitness, it was because of looking at my family’s medical history and deciding I needed to be at my healthiest, if possible. As it turns out I enjoyed training so much that with the help of a few friends, I finally turned to competing. I have celiac dis-ease, which is actually very, very common, and it keeps me much closer to my competition weight off-season than I might be otherwise. I have to be very careful to keep gluten out of my diet, so that eliminates a lot of

favorite ‘cheat’ foods. Due to other intolerances that I have, I can’t really use supplements and have to rely on eating properly to support my training, so this journey has become a lot more interesting. You never know what you can do until you try!

DAMN Kelly, YOU’RE SO HOT I’ve been undressing

you with my eyes all night long, and think it’s time to see if I’m right… OOOPS MY BAD, I GUESS I’LL JUST SAY >> WELCOME TO MD.

(25)

72

MD

musculardevelopment.com

Word Essay

Contest

500

Tourette’s Syndrome… my nemesis. I was diagnosed at age 20 with this neurological disorder and it had con-trolled my life. I quickly fell into depression. I went from 180 to 245 in a year. All fat. I stayed this way for 7 years. I ended up shutting myself away from society. Relying on watching films at home and living vicariously through the characters in the films. My life was a dull void and it looked like nothing would stop it. Then I found the bodybuild-ing community of the Internet, the MD boards. I was quickly accepted and encouraged to stay on target. Even hav-ing one member message me every day to remind me to work out. Another member made me a diet and trainhav-ing schedule from the kindness of his own heart. At first it was hard but I stuck with it. I discovered something through exercise that no drug can do. That is to keep me calm, no tics, no twitches. For those 40 minutes on the elliptical I am a different person. For those 45 minutes with the iron I am a different person. I get to escape my harsh reality and live the life of a bodybuilder. It’s helped me in every aspect of my life. Knowledge of nutrition and exercise, keeping up and improving my appearance, pretty much killing my social anxiety. Pushing myself to the limit, then breaking the barrier and shooting for new heights.

Now I have friends at the gym, whereas for the past 7 years I had none. I have confidence that I never had before. When I put on my lifting straps it’s like putting on a suit of armour. I’m ready for war, and I’m not afraid. I’ve found a goal, to compete, and will not let anything stand in my way. I will take what’s mine. I will never quit, because I am not scared anymore.

I’ve only been working out for a few months but have lost quite a bit of fat. I needed to buy new jeans because my old ones fall off me. My shirts are now becoming loose where they were before tight. I get compliments from people now saying “wow, you’ve thinned out” and “you’re looking great.”

Working out has renewed my interest in sports. I watched football this year for the first time in a long time and loved every minute of it. I can’t wait for baseball season. That is my favorite sport and I know I will be reminded of my glory days as a player when I was a kid. Those were times when my disorder didn’t affect me and I had friends and we played from sunup to sundown. I still remember those days whenever I walk by a park and hear a game being played. So to those who bodybuild, I salute you. Exercise is my miracle drug. Without it I wouldn’t be or be able to do what I am today. God Bless!

Exercise Can Do What Medication Can’t

By DaveV

Dave’s words are inspiring, yet they are also familiar. I myself and probably many other people reading this have been through tough personal battles in this war we like to call ‘life.’ Sometimes the only ceasefire is that time in the gym when a workout eases all the worries of the world and diverts our focus onto one thing: building muscle!

Dave has only been a member of the Muscular Development forums for less than a year, but in that time he has come a long way, partly due to the guid-ance and camaraderie of our unique community, where we are brought together by our common interest. Along

his journey, Dave has discovered what many of us already can attest to and that is that bodybuilding really is good for you! Dave’s experiences echo the scientific research that has shown that weight training can have a positive effect on a person’s mental state. I’d love to go into more detail but that would be a whole new article. However, anyone who is interested should go and pick the brains of the experts in the Bodybuilding Science section of our forums.

Congratulations to DaveV for his excellent entry! I look forward to seeing another interesting battle of the articles next month! ■

Word Essay

Contest

_

T

his month’s winning entry is an article that should

cause us all to sit up and take notice. In a tightly-contested poll in the Muscular Development forums, DaveV managed to triumph by a measly two votes. Oh, I love it when it’s a tightly-fought battle!

As usual, I would like to thank all who participated in the contest, either by entering articles or by voting. Maybe Dave’s article will give you some inspiration and I will see some fresh new blood vying for the chance to see their words in the magazine. Time now to give it up for DaveV!!

(26)

82

MD

By Steve Blechman and Thomas Fahey, EdD

ing, and elastic bands and chains. Scottish researchers led by Paul Swinton sur-veyed 32 elite British powerlifters regarding their training methods. Most power-lifters train explosively when they lift maximal and submaximal loads.

Approximately half use elastic bands and chains and 69 percent use modified Olympic lifts in their training. Modern powerlifters use a variety of training tech-niques to develop explosive power and maximum strength. (Journal Strength

Conditioning Research,23: 380-384, 2009)

Whole-Body Vibration Increases

Power Output During Squats

Vibration training is extremely popular in health clubs around the world and has been embraced by celebrities such as Sean ‘P. Diddy’ Combs, Claudia Schiffer, and Madonna. It involves doing basic exercises such as squats, push-ups, lunges, and modified pull-ups on a vibrating platform. Vibration is transferred through the feet, hands or butt, which are in contact with the vibrating plate or handlebars. Vibration activates stretch receptors in the muscles, which trigger thousands of small reflex muscle contractions. Arizona researchers Matthew Rhea and Joseph Kenn found that standing on a vibration platform for 2 minutes immediately before performing squats increased power output during the lift. However, two detailed literature reviews by Swedish researchers concluded that vibration training caused little or no additional effect above training alone. The placebo effect probably accounts for some of the benefits of vibration in untrained people. Placebos work by the power of suggestion (power of the mind). Vibration is unique and exciting; people want it to work— so it does. (Journal Strength Conditioning Research, 23: 58-61, 2009)

Static and Dynamic Stretching

Do Not Decrease Maximal Strength

Several recent studies showed that pre-exercise stretching decreased muscle strength, vertical jump performance, and might increase the risk of injury. Some researchers think that static stretching impairs proprioception (awareness of body position) and motor control. Barry Beedle and co-workers from Elon University in North Carolina, in a study on recreational-level weight trainers, found that static or dynamic stretching before strength testing had no effect on maximal performance in the bench press or leg press. These results agree with a recent study by Joel

RESEARCH

Training

Weight-Training

Principles From

ACSM

The American College of Sports Medicine (ACSM) issued a position statement on resistance training principles for healthy adults. Recommendations include:

• Optimal strength-training pro-grams include concentric (shortening), eccentric (lengthening), and isometric (static) muscle contractions and include single and multi-joint exercises.

• Maximize exercise intensity by training large muscle groups before small muscle groups; multiple joint before single-joint exercises; and high intensity before lower-intensity exer-cises.

• Beginners should do 8-12 reps per set, two or three days per week

• Intermediate and advanced weight trainers should vary their program between 1-12 reps per set using a peri-odized program that systematically varies the volume and intensity of the workouts. They should train three to five days per week.

• Intermediate and advanced strength trainers should work toward using heavier loads (1-6 repetition maximum) with 3-5 minutes rest between sets.

• Programs designed to promote muscle hypertrophy should use loads equivalent to 6-12 repetition maximum, with 1-2 minutes rest between sets.

• Power programs should include strength training and light-load exercis-es performed at fast speeds with 3-5 minutes rest between sets.

Almost any systematic program works. The important thing is to train regularly and consistently. (American

College of Sports Medicine, 2009)

Training Methods

of Elite

Powerlifters

Modern powerlifters use diversified training methods that include heavy overload, power training, Olympic

(27)

lift-www.musculardevelopment.com June 2009

84

MD

RESEARCH

Training

Interval Training

Increases

Anabolic

Hormones and

Inflammation

Interval training involves a series of short, high-intensity bouts of exer-cise with rest periods between each repetition. Canadian researchers reported dramatic improvements in aerobic capacity after only two weeks of high-intensity interval training. Scientists do not fully understand the mechanisms behind these rapid changes. Israeli scientists found that anabolic hormones such as growth hormone and testosterone, in addition to inflammatory chemicals, increased during an interval-training workout consisting of four 250-meter runs with 3 minutes rest between repetitions. Anabolic hormones and inflammation trigger adaptive changes in physical fitness. The magnitude of these changes during a workout is a good marker of the intensity of training and the athlete’s response to exercise. (Journal Strength Conditioning

Research, 23: 225-230, 2009)

Caffeine

Decreases

Muscle Pain

During Intense

Exercise

As governor Arnold said in his first mainstream movie “Stay Hungry,” “You must burn to grow!” Your capacity for pain during exer-cise often determines if you win or lose and whether you make consis-tent training gains. Researchers from the University of Illinois at Urbana-Champaign and the Center for Sports and Health Sciences at the Iceland University of Education found that caffeine decreased thigh muscle pain during 30 minutes of high-intensity exercise on a stationary bike. The results were similar in chronic and

infrequent consumers of caffeine. Caffeine was removed from the International Olympic Committee’s banned substance list, even though it is an effective performance-enhancing drug. High levels of caf-feine are still banned by the NCAA. Caffeine is a good training supple-ment because it allows athletes to train harder with less pain. (International Journal Sports

Nutrition and Exercise Metabolism, 19: 150-161, 2009)

Inverted Rows

Activate Upper

Back Muscles

Without

Overloading

the Spine

Rowing exercises are popular with bodybuilders and other weight-trained athletes because they build upper back muscles, such as the lats and rhomboids, and strengthen spinal extensors and stabilizing mus-cles. Ideally, rowing exercises should overload the prime movers in the upper back while minimizing the load on the spine. Stuart McGill and col-leagues from the University of Waterloo in Canada tested muscle activation and spinal loads during inverted rows, standing bent-over rows, and standing one-arm cable rows. The inverted row activated the lats, upper back, and hip extensor muscles best, while minimizing the load on the spine. Bent-over rows successfully activated upper back muscles but caused excessive load-ing of the lumbar (lower) spine. Standing one-arm cable rows were best for developing trunk rotation strength. Standing bent-over rows are excellent for developing upper body strength but might be inappro-priate for people with back problems. The inverted row overloads upper back muscles without excessively stressing the spine. (Journal Strength

Conditioning Research, 23: 350-358, 2009)

Cramer and colleagues from the University of Oklahoma, who found that light static stretching had no effect on calf muscle strength but increased range of motion for 10 min-utes. Light stretching does not appear to decrease strength. Factors such as training status, type of sport, and stretching intensity and technique may influence the effects of stretching on performance. We need more studies before we can make definite recom-mendations. (Journal Strength

Conditioning Research, 22: 1838-1843, 2008; Medicine Science Sports Exercise, 40: 1529-1537, 2008)

Stability Balls Less

Effective Than

Power Lifts For

Building Core

Strength

Go to almost any gym in America and you’ll find a wide variety of exer-cise balls, balance discs, and wobble boards that are used to build core sta-bility. The core muscles act like a corset around the spine to provide sta-bility for lower and upper-body move-ments. For example, squatting on bosu balls (ball with flat surface on the bot-tom) requires activation of the core muscles so that you can maintain bal-ance and perform the exercise.

Unfortunately, training on unstable sur-faces decreases the capacity to lift heavier weights. Consequently, stabili-ty training decreases the capacistabili-ty to strengthen major muscle groups. James Nuzzo and colleagues from Appalachian State University in North Carolina found that common stability ball exercises were less effective than deadlifts or squats for activating core muscles such as the rectus abdominis, obliques, and back extensors. They concluded that stability ball exercises do not provide sufficient overload to increase strength and hypertrophy, and questioned their value in a condition-ing program. (Journal Strength

Conditioning Research, 22: 95-102, 2008)

(28)

92

MD

Food Intake Not

Influenced by

Workout Time

People burn about 100 calories for every 10 minutes of moderate-intensity exercise. That’s not a lot for people with busy schedules who want to get the most from an exercise program. Weight loss depends on taking in fewer calories in the diet than you burn through normal metabolism and exercise. Does the time of day that you exercise influence how much food you eat for the rest of the day? A study from the School of Sport Science, Exercise and Health at the University of Western Australia found that the time of day that people exercised had no effect on how much food they ate in 24 hours. Researchers measured daily food intake in people who exercised in the morning, after-noon, or when they didn’t exercise. Exercise involved running on a tread-mill for 45 minutes at 75 percent of max effort. The subjects did not eat more food on exercise days than they did on rest days, which showed that the added physi-cal activity contributed to weight control. The take-home message is that you should exercise when it is most convenient. (Meeting abstract

#164, Australian Conference Medicine Science in Sport, December 2008)

Weight Loss

Reduces

Symptoms of

Sleep Apnea

People with sleep apnea stop breathing periodically during the night, which causes restless sleep and day-time drowsiness. This is an extremely dangerous condition that increases the risk of automobile accidents and fatal heart rhythm disturbances. Many bodybuilders snore or wake frequently during the night because their large neck muscles obstruct airflow in the mouth and throat. If you have these symptoms, you might have sleep

apnea. Inadequate sleep caused by sleep apnea contributes to obesity. Obesity also contributes to sleep apnea because extra tissue and poor muscle tone in the throat block the airway dur-ing sleep. Excess body fat alters metabolism, which also interferes with normal sleep patterns. Sleep apnea is treatable through weight loss, surgery,

or continuous positive airway pressure devices (CPAP). A study from Finland found that weight loss eliminated most of the symptoms associated with mild sleep apnea. See your doctor if you have trouble sleeping or suffer from daytime drowsiness. Don’t take this problem lightly, because sleep apnea can kill you. (American Journal of

Respiratory and Critical Care Medicine, 179: 320-327, 2009)

Virus Linked

to Obesity

Can a virus make you fat? The genetics revolution promises to reveal

the answer to medical questions that have baffled humans for centuries. Genes act as controllers for all cell functions, such as storing and using energy, repairing damage, and making new proteins. Interfering with them disturbs basic body processes such as metabolism and immunity. Genes fight off challenges every day from such diverse sources as ultraviolet light from

the sun, free radicals produced nor-mally during metabolism, and envi-ronmental pollutants. Add viruses to that list. Several studies have linked viral infections to coronary artery dis-ease. Now, scientists have found that viral infections may be linked to obesi-ty. Animals infected with the aden-ovirus-36, which comes from the same family of viruses that cause colds, diar-rhea and pinkeye, had more body fat than animals not infected. In humans, about 20-30 percent of obese people are infected with the virus, compared to only 5 percent of lean people. If viruses really contribute to obesity, sci-entists may be able to make a vaccine to combat them. (BBC News, January 26, 2009)

Gut Chemicals

Turn Off Hunger

The hypothalamus, an important center in the brain that controls appetite, satiety (fullness), tempera-ture regulation, and hormone release, is influenced by chemical signals to increase or decrease metabolic rate and food intake. Scientists from the U.K., in a review of literature, described chemicals in the gastroin-testinal tract that turn off hunger and promote satiety. These chemicals include peptide YY, pancreatic polypeptide, glucagon-like peptide-1, and oxyntomodulin. Drug companies are studying these chemicals to help them develop new approaches to obe-sity control. Current weight-loss drugs work by decreasing appetite (sibu-tramine) or fat absorption (orlistat). These drugs have unpleasant side effects that limit their effectiveness. (International Journal of Obesity, 32, S28-S31, 2008)

Fat Loss

RESEARCH

Fat Loss

(29)

94

MD

Fat Loss

RESEARCH

Fat Loss

RESEARCH

Growth Hormone

Increases Fat

Breakdown

During Fasting

Growth hormone promotes growth rates in children but is important for metabolic control in adults. Increased growth hormone levels boost protein synthesis throughout the body and pro-mote fat use. A Danish study led by Louise Moller showed that growth hor-mone increased fat breakdown and blood sugar levels during fasting but suppressed the release of IGF-1, which is important for muscle protein synthesis and hypertrophy. This helps explain why it is so difficult to gain muscle mass during caloric restriction. During periods of low food intake, the body tries to pre-serve protein (e.g., muscle, blood pro-teins) and use stored fat for energy. It does this by increasing growth hormone levels that promote fat burning, while decreasing IGF-1 production, which is important for muscle tissue growth.

(Journal Clinical Endocrinology Metabolism,94: 965-972, 2009)

Growth Hormone

Prevents Muscle

Loss After

Weight-Loss Surgery

More than 30 percent of Americans are obese, and the numbers keep rising every year. Diet and exercise do not work for most obese people, so many resort to bariatric surgery to help them lose weight. Bariatric surgery refers to medical procedures that restrict nutri-ent intake. Depending on the type of surgery, weight loss ranges from 70 to 120 pounds. Unfortunately, people lose muscle mass as well as fat. A study led by Silvia Savastano from the University Federico II in Naples, Italy found that growth hormone supplements pre-served lean mass following weight-loss surgery. Six months after surgery, patients taking growth hormone lost less lean body mass and bone mass, showed improved blood fat profiles, and normal blood sugar regulation

com-pared to patients who didn’t take the supplements. Growth hormone supple-mentation is an effective way to boost the success rate of weight-loss surgery. (Journal Clinical Endocrinology

Metabolism, 94: 817-826, 2009)

Does Drinking

More Water

Promote Fat Loss?

Recent nutritional guidelines issued by the U.S. Department of Agriculture advise people to drink water when they are thirsty. Research does not support previous recommendations that people should drink at least eight 8-ounce glasses of water per day. French researchers speculated that increasing cell water levels promotes fat loss. Increased water intake inhibits angiotensin-converting enzyme (ACE), which helps control blood pressure and thirst. In animal studies, inhibiting ACE led to increased water intake and fat loss. Drugs called ACE-inhibitors com-bined with increased fluid intake might contribute to weight loss. (International

Journal of Obesity, 33: 385, 2009)

Decreased Sleep

Linked to Higher

Fat Intake

Sleep-deprived people are fatter. Inadequate sleep is linked to obesity, but scientists aren’t sure why. Australian researchers found that fat intake was higher in people who got less sleep. Fat and carbohydrate intake increased with decreased sleep dura-tion, but sleep time was not related to protein intake or blood sugar levels. People eat more fat when they don’t get enough sleep, which promotes obesity. The study examined data from nearly 3,000 people living in China. In the United States, average sleep duration decreased from 9 hours per day in 1960 to about 7 hours per day in 2009. The decrease in sleep duration has paral-leled the explosive increase in obesity. Lack of sleep might make you fat! (International Journal of Obesity, 32: 1835-1840, 2008)