Iron Man - USA №11 2009

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(1)NOVEMBER 2009 / IRON MAN MAGAZINE—WE KNOW TRAINING™. YOUR INFO-TO-GROW WORKOUT GUIDE. Hottest Hardbody Shoot Ever!. PACK ON MASS! With Cover Man Whitney Reid’s Workout and Diet. Check Out Page 222. BIG-BACK Basics Lats So Wide You Can Glide. MIX-MASTER Chest Blaster Weekly Change for Incredible Gains! PACK ON MASS!. Move More Metal Bench and Deadlift Secrets NOVEMBER 2009 $5.99. www.IronManMagazine.com. Please display until 11/3/09. PLUS: PLUS: • Arnold’s Power-Density Mass Method • Get Ripped—Up Your Vitamin D to Melt Off Fat • Core Power—Bulletproof Your Lower Back Free download from imbodybuilding.com. ™.

(2) WHATEVER YOU NEED WHEREVER YOU TRAIN™. Equipment. Supplements. Books. Videos. •Money Back Guarantee •Unbeatable Pricing •Same-Day Shipping •Authoritative Information •Industry-leading Customer Service ©2009 Home-Gym.com.

(3) LOW-CARB Full-Throttle. MUSCLE GROWTH Drive Creatine Straight Into Your Muscle Cells The LOW-CARB Way Did you know that delivery is critical when it comes to creatine… critical! Creatine can’t get into your bloodstream and muscle cells unless it is FULLY dissolved in the water that carries it into your muscle cells. And that delivery better be free of excess carbs and sugars if you want to avoid added bodyfat.. Undissolved Creatine Does Nothing To Build Strength, Power Or Muscle Size… NOTHING Low-carb CreaSol™ delivers 200% more creatine straight into your muscle cells. That’s because, it’s been pH balanced to improve its ability to dissolve in water. Most creatine is only 30% dissolved in water. In other words, 70% doesn’t make it into the muscle cell… it can’t! CreaSol is 100% dissolved in water, and it’s the water that transports the dissolved creatine into the muscle. It’s simple to understand why you end up with more creatne in your muscle cells. That’s why there’s no need to load up on fat producing, high sugar or dextrose to drive the creatine into the muscle.. What that means to you is… high absorption… more creatine in your muscle cells… more cell volume and more strength and more muscle. The best part is because it’s low in carbs you also end up with less body-fat.. Experts Consider CreaSol™ to be the Low-Carb Evolution in Creatine Delivery Get to the phone and order your supply right now. Dial 1-800-6674626. CreaSol is only $29.95 plus shipping and handling. Go ahead and call right now!. CreaSol™. Water-Soluble Creatine. SAVE $10! /. 40 Servings. Berry Flavor MSRP $29.95. SALE $19.9. 5. • Dissolves completely…more creatine in your muscles • No gritty taste, no stomach cramps • Cost-effective manufacturing…affordable • Low-sugar content...no bloat, no excess calories (bodyfat) • Maximum muscle absorption...gives you maximum muscle size. To Order Call 1-800-667-4626 More info at www.muscle-link.com These statements have not been evaluated by the U.S. Food and Drug Administration. Send check or U.S. money order to: Muscle-Link, 1701 Ives Ave., Oxnard, CA 93033. Fax (805) 385-3515. All major credit cards accepted. Call for foreign prices. This product is not intended to diagnose, treat, cure or prevent any disease. Results using this product vary from individual to individual. For optimal results consult your physician and follow a balanced diet and exercise program.. www.ironmanmagazine.com \ APRIL 2006 261.

(4) Build Your. Body. Home At. All it takes is a dumbbell set and adjustable bench!. It’s time for you to get the atten-. tion-grabbing body you deserve! Not enough time to get to the gym? Problem solved with the new All-Dumbbell Workout. Now you can build muscle fast in the privacy of your own home. • Key Exercises for Big Gains • Intensity Tactics That Pack On Mass • The Ultimate Fat-to-Muscle Method • Perfect Rep Speed to Boost Results. GE ET G T YO OU Y UR RS S NO OW N W !! ON NL O LY $ !! 9 MS R Y $ 9 .95 P $ 14 .95 4 .95. Available at Home-gym.com and Ironmanmagazine.com This DVD features Greg Plitt, one of the top fitness models in the country and up-and-coming Hollywood actor. Seeing Greg’s muscles in motion will motivate you, as he demonstrates the techniques to sculpt your own impressive physique. Greg is a former Army Ranger and was recently voted Hollywood’s top body.. 150 DECEMBER 2009 \ www.ironmanmagazine.com.

(5) &217( WE KNOW TRAINING™. 129(0%(5 FEATURES 70 TRAIN, EAT, GROW 121 Use continuous change for bigger gains.. 102 A BODYBUILDER IS BORN 52 Ron Harris explains why it’s a matter of faith in the last fateful days before a contest. Cuts will come.. 110 D-LIGHTFUL, PART 2 Jerry Brainum shows how sunshine can improve muscle building, fat burning and immunity.. 124 WHITNEY REID David Young interviews this up-and-coming bodybuilder, who has that special, attainable look.. 142 MIX-MASTER CHEST Cory Crow gets the ins and outs of master bodybuilder Lee Apperson’s perfect-pec program.. 150 EFFECTIVE BACK TRAINING: LATS From the Bodybuilding.com archive: ISSA-certified trainer Dustin Parsons gives you the tools to build a back so wide you can glide.. 142. MIX-MASTER CHEST. Free download from imbodybuilding.com. 124. WHITNEY REID.

(6) 176. 160 ASSOCIATION OF OLDETIME BARBELL AND STRONGMEN REUNION. Whitney Reid appears on this month’s cover. Inset is Karen McDougal and Katie Lohmann. Photos by Michael Neveux.. Vol. 68, No. 11. John Balik and Randall Strossen, Ph.D., report on a legendary get-together.. 166 HEAVY DUTY A classic column from Mike Mentzer on rep speed and intensity.. 176 POWER SURGE Sean Katterle has tips, tricks and training for notching bigger PRs on your bench and deadlift. You can become a human forklift!. 222. HARDBODY. 206 PROFILES IN MUSCLE: GRIGORI ATOYAN The new IFBB pro shares personal insights and training and nutrition secrets.. 214 FEMME PHYSIQUE Steve Wennerstrom, IFBB Women’s Historian, takes you back in time to 1982, when women’s bodybuilding began to explode worldwide.. 222 HARDBODY An eye-popping pictorial of two Playboy Playmates, Katie Lohmann and Karen McDougal, hitting the weights.. 234 ONLY THE STRONG SHALL SURVIVE Coach Bill Starr concludes his blueprint for bulletproofing your lower back. Hitting the hypers is not enough.. 166 HEAVY DUTY. 176. POWER SURGE. Free download from imbodybuilding.com.

(7) TRAIN ANY TIME Pack On All the Rock-Hard Muscle You Want... At Home! Never pay for another gym membership or wait for a piece of equipment again. The Powertec Power Rack with cable setup is an investment in a lifetime of muscle building.. Here’s a complete Powertec Power Rack workout: Quads: Hamstrings: Calves: Chest: Chest: Back: Back: Shoulders: Shoulders: Triceps: Biceps: Abs:. Squats* Stiff-legged deadlifts Standing calf raises Bench presses* Incline Presses* Chinups or Pulldowns Seated cable rows Seated presses Upright rows Triceps pushdowns Barbell curls or Cable curls Full-range bench crunches. Powertec Power Rack - with cable setup Check Website for SALE price.. *Safety catch long-pins make exercises safer and more effective - no spotter necessary.. ©2009 Home-Gym.com. Visit us at Home-Gym.com or call 800-447-0008. Over 4000 best-selling products online.

(8) DEPARTMENTS DEPARTMENTS. 34 TRAIN TO GAIN Shoulder-and-trap shocker, plus Joe Horrigan looks at elbow pain and what to do about it.. 234. 50 SMART TRAINING. STRONG SHALL SURVIVE. Coach Charles Poliquin checks out frequencyspecific microcurrent for building strength.. 58 EAT TO GROW How to fight muscle-eating acid and a new look at creatine loading.. 82 NATURALLY HUGE John Hansen takes a peek at the ketogenic diet. Does it sacrifice muscle in the pursuit of fat loss?. 92 SHREDDED MUSCLE Dave Goodin outlines his practices for staying lean. You can’t be supershredded all year!. 96 CRITICAL MASS Steve Holman analyzes Arnold’s power-density mass-building tactics.. 186 MUSCLE “IN” SITES Eric Broser checks out Anthony Presciano’s site and reviews the new DVD, “Raising the Bar 3.”. 192 NEWS & VIEWS Lonnie Teper’s entertaining overview of the always amazing USA—plus his Rising Stars.. 208 PUMP & CIRCUMSTANCE Ruth Silverman clicks on the chicks in the hardcurves arena!. 216 BODYBUILDING PHARMACOLOGY Jerry Brainum explains the latest research on IGF-1. Is it the ultimate anabolic?. 244 MIND/BODY CONNECTION Bomber Blast: Gravity, Iron, Force, Time, Space. Plus, Evolution Rx (a book review).. 256 READERS WRITE. In the next IRON MAN: Our December issue begins with our annual muscle-science roundup—the key studies that you can use to get huge and ripped. Then we have a blockbuster interview with fitness goddess Jennifer Nicole Lee; you’ll recognize her from TV, guaranteed. She’s one smart, fit lady. Also, Jerry Brainum interviews a top researcher of heat shock proteins and reveals what you can do to jack up this amazing muscle-building component. Plus, bodybuilder Todd Jewel guides you to seam-splitting shoulders so you look bigger, even in clothes— right before you rip out of them. Find the December IRON MAN on newsstands the first week of November.. Muscle Beach memories, Natural Anabolics and fast workouts, big results.. Free download from imbodybuilding.com.

(9) SEXY ROCK-HARD ABS FAST The Secret to Etching your Granite-Carved Abs in 10 Short Minutes Picture this... you with tight, shredded abs, serratus and intercostals all sharp, sliced and visible from across the room or on the sun-glared beach! And from the rear, lower lumbars that look like two thick steel girders supporting your muscle-studded back. Imagine looking like a Greek god... in street clothes... in the gym... or anywhere. The incredible breakthrough design of the pad on the Ab Bench pre-stretches the targeted muscles prior to contraction, giving you a full-range movement, making each exercise up to 200% more effective. The Ab Bench takes the physiology of your spine into consideration with its design like nothing else on the market. The contraction takes place all the way into the pelvis where the abdominals actually rotate the spine, forcing the abdominals to completely contract... from the upper abs to the lower abs. Using the Ab Bench is the “sure-fire” guarantee for you to get those attention-grabbing washboard abs. From full stretch to complete contraction—in total comfort. The Ab Bench is the most complete midsection exercise in existence. You’ll feel the incredible difference from your very first rep.. Ab Bench $149.00 *PLUS SHIPPING & HANDLING. ©2010 Home-Gym.com. Visit us at Home-Gym.com or call 800-447-0008. Whatever You Need—Wherever You Train ™.

(10) Founders 1936-1986: Peary & Mabel Rader. by John Balik. Vacation Workouts. Neveux. I’ve done an unusual amount of traveling this summer, and it’s forced me to adapt my eating, supplementation and workouts. I made a point of booking hotels that had an ac ceptable gym or were close to a commercial gym. The good thing is that my family shares my enthusiasm for working out—further motivation to fill our mutual “need.” One trip was to New York with my son Justin, and another was to Wash ington, D.C., with my daughter Lilli. In New York City, where I attended the annual Association of Oldetime Barbell and Strongmen awards dinner (see page 160), Justin and I ended up training at a Crunch gym about four blocks from where we were staying. It was very well equipped, and he and I had some great workouts, which trans lated into feeling good in general. I made the arrangements with Crunch before I left California, which also felt good—one more variable under control. By their nature, New York and its subways create a lot of walking and stair climbing—I opted out of leg work for the week, but Justin’s 19 year-old body could do both—and did. John and Justin Balik. As for eating, New York has unlim ited choices and places to eat too much. My strategy on this trip was to use meal replacements—Muscle Meals—instead of breakfast and lunch. That’s the best solution for me because if I take away the choice, I save myself from an overindulgent breakfast. With the meal replacement I not only conserve the calories for an indulgent dinner, but I can also be more active and not spend precious daytime hours in restaurants. New York was typically 12 to 14 hours on the go. My mantra became “never stuffed, never hungry.” In addition, I always kept walnuts and dried fruit in a small plastic bag to stave off the hunger pangs before they struck. With those snacks and the Muscle Meals plus a “regular” dinner, I was able to eat something five or six times a day. I organized my supplements as I do at home by filling ziplock bags, usually three per day. Our seven days in New York netted four workouts and a return to L.A. at my same bodyweight—I call that a successful trip. Washington, D.C., was a short four days, and the hotel had an adequate gym. I still used the Muscle Meals to get me started in the a.m.—I was at the Washington Monument to photograph the sunrise—but added protein bars to my “essential equipment” plus my nutrition arsenal. Again, miles and miles of walking but not the stairs of New York. Lilli and I had three workouts in the hotel gym—she doing her favorite, the Life Fitness elliptical plus abs and an upper-body dumbbell-and-pul ley workout. All the walking was getting to my chronically injured ankle, so I just did a weight workout. The ankle is a 30-plus-year-old injury that flares up every once in a while—all that walking really aggravated it. That’s another thing to deal with: reality! In the past I’ve denied the reality of pain, and it’s always made the recovery more extended. Lilli and Justin were both tremendous motivation for me to get the work outs in. Both wonderful trips were enhanced by our training and the camaraderie of the gym. IM. 26 NOVEMBER 2009 \ www.ironmanmagazine.com. Publisher/Editorial Director: John Balik. Associate Publisher: Warren Wanderer. Design Director: Michael Neveux. Editor in Chief: Stephen Holman. Art Director: T.S. Bratcher. Senior Editor: Ruth Silverman. Editor at Large: Lonnie Teper. Articles Editors: L.A. Perry, Caryne Brown. Assistant Art Director: Brett R. Miller. Staff Designer: Fernando Carmona. Webmaster: Brad Seng. IRON MAN Staff:. Sonia Melendez, Mervin Petralba Contributing Authors: Jerry Brainum, Eric Broser, David Chapman, Teagan Clive, Lorenzo Cornacchia, Daniel Curtis, Dave Draper, Michael Gündill, Rosemary Hallum, Ph.D., John Hansen, Ron Harris, Ori Hofmekler, Rod Labbe, Skip La Cour, Jack LaLanne, Butch Lebowitz, John Little, Stuart McRobert, Gene Mozée, Charles Poliquin, Larry Scott, Jim Shiebler, Roger Schwab, C.S. Sloan, Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D., Randall Strossen, Ph.D., Richard Winett, Ph.D., and David Young Contributing Artists: Steve Cepello, Larry Eklund, Ron Dunn Contributing Photographers: Ron Avidan, Roland Balik, Reg Bradford, Jimmy. Caruso, Bill Dobbins, Jerry Fredrick, Isaac Hinds,. Dave Liberman, J.M. Manion, Merv, Gene. Mozée, Mitsuru Okabe, Ian Sitren, Leo Stern. Marketing Director: Helen Yu, (805) 385-3500, ext. 313. Accounting: Dolores Waterman,. (805) 385-3500, ext. 324. Advertising Director: Warren Wanderer. (805) 385-3500, ext. 368. (518) 743-1696; FAX: (518) 743-1697. Advertising Coordinator: Jonathan Lawson, (805) 385-3500, ext. 320 Newsstand Consultant: Angelo Gandino, (516) 796-9848 Subscriptions: 1-800-570-4766 or (714) 226-9782. E-mail: [email protected]. We reserve the right to reject any advertising at our discretion without explanation. All manuscripts, art or other submissions must be accompanied by a selfaddressed, stamped envelope. Send submissions to IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033. We are not responsible for unsolicited material. Writers and photographers should send for our Guidelines outlining specifications for submissions. IRON MAN is an open forum. We also reserve the right to edit any letter or manuscript as we see fit, and photos submitted have an implied waiver of copyright. Please consult a physician before beginning any diet or exercise program. Use the information published in IRON MAN at your own risk.. IRON MAN Internet Addresses: Web Site: www.ironmanmagazine.com. John Balik, Publisher: [email protected]. Steve Holman, Editor in Chief: [email protected]. Ruth Silverman, Senior Editor: [email protected]. T.S. Bratcher, Art Director: [email protected]. Helen Yu, Marketing: [email protected]. Warren Wanderer, Advertising:. [email protected]. Jonathan Lawson, Ad Coordinator: [email protected]. Brad Seng, Webmaster: [email protected]. Free download from imbodybuilding.com.

(11) FREE-WEIGHT NIRVANA 2,570 Pounds of Dumbbells in a 2-by-2-foot Area It’s the Ultimate Home Dumbbell Set. The Elite PowerBlock 5-90 pounds base set adjusts in 5- or 10-pound increments. It’s equivalent to 28 pairs of dumbbells, or 2,570 pounds of free weights, with a top weight of 90 pounds per Block. •Selectorized: Adjust the weight instantly by moving the pins. •Safe: No dangerous collars to loosen. •Comfort: The compact, smooth rectangular shape ensures no rolling and allows the use of heavier weights. •Patented: The PowerBlock was granted 5 patents by the U.S. government because the idea is so unique. FREE Bonus Pack: •Exercise poster pack $24.00 value. •CD ROM workout planner $39.95 value. •Free 12-month IRON MAN subscription $29.95 value.. Stand available separately.. Elite PowerBlock (With FREE Bonus Pack). $598 *PLUS SHIPPING & HANDLING. SImply move the pins for the fastest, most efficient and productive workouts ever.. MantaRay Squat Pad Knee Bands Monster Forearm Bar. Over 4000 best-selling products online. Power Hooks. ©2010 Home-Gym.com. Visit us at Home-Gym.com or call 800-447-0008.

(12) 6,= (0$77(5662. 75$,172*$,1. Dorian Yates achieved his mass by striving to drive up heavier weights while minimizing the volume of his workouts.. Recently I attended a seminar hosted by six-time Mr. Olympia Dorian Yates. At one point, while discussing train ing intensity and the true meaning of momentary muscular failure, Dorian mentioned an analogy he’d heard from Mike Mentzer, which had been passed on to Mike from Nautilus creator Arthur Jones: “Suppose you hit failure on a set of curls, but then some shady character. put a gun to your head or to the head of your child, and told you to do two more—you’d somehow get those two reps, wouldn’t you? Since I’d heard that story before, I didn’t really pay much attention. I al ways train damn hard anyway—or so I thought. I’d also arranged to have Dorian himself put me through a brief workout immediately after the seminar’s. 34 NOVEMBER 2009 \ www.ironmanmagazine.com. Free download from imbodybuilding.com.

(13) HE WANTED TO FIGHTUntil I Crushed His Hand! He was big. He was pissed. And he wanted to kick my butt. There was no way out, so I extended my arm for the opening hand shake— and then I crushed his hand like a Dorito. Fight over thanks to the Super Gripper. If you’re after huge forearms with the crushing power of an industrial vise, get the Super Gripper. It’s the ultimate forearmand grip-building tool on the market because it provides your muscles with the two essential requirements they demand for awesome size and strength: specificity (mimics gripping action) and progressive resistance. You’ll develop a bone-crushing grip fast by adding one or a number of power coils for that critical progressive-resistance effect. Remember, when you wear short sleeves, it’s the lower arms that are exposed for all to see. You’ll want your forearms to be huge and vascular to match your thick, beefy upper arms—and now they will.. Super Gripper $29.95 *PLUS SHIPPING & HANDLING. ©2010w Home-Gym.com. Visit us at Home-Gym.com or call 800-447-0008. Whatever You Need—Wherever You Train ™.

(14) 352$'9,&(. It’s All In Your Head. Training With Dorian Yates. conclusion. I chose biceps, for a couple reasons. One, I knew it wouldn’t take long and Yates was doing me a favor as it was. Two, my biceps have never been very good, despite my best efforts over the. years. Next up were EZ-curl-bar curls—and a similar scenario. I Dorian had me start on chose a weight that was quickly deemed a warmup by the dumbbell concentration curls, still-massive Brit, and again I was asked to do more than an exercise I normally don’t I felt comfortable with—comfortable being the key word do. He scoffed at the weight here. For a split second a chorus of doubts and excuses I selected, and after I’d done ran through my brain. You haven’t eaten in a long time, you a couple of reps, he had me didn’t have any preworkout supplements to boost energy get a heavier ’bell. I was think or a pump, you’re even a little dehydrated—and most of all, ing, “This is too much weight.” that’s too heavy for you to curl. I started curling, and it was Even so, once more I went above and beyond what I heavy as hell. was supposed to be able to do. And it wasn’t Normally I would because of some wonder supplement and You may think you’re have racked it certainly not because of any drug. I worked training hard, but your and gone for a my biceps heavier and harder than I could mind is usually limiting lighter weight—but remember in eons, and the difference had all your capabilities. it was a special been in motivation. occasion. I had If you can summon that burning desire, that one of the greatest bodybuilders of do-or-die attitude that you must achieve this one particular my generation, a man legendary for goal with the weight, and do it again and again consistently, his “Blood and Guts” hardcore train success is guaranteed. I thought I trained pretty hard, but ing intensity and work ethic, quietly but once I saw what I was truly capable of, I was forced to firmly instructing me to do another rep, rethink my intensity. I have to admit that I had been fooling and another. myself for a long time. The mind is by far the most powerful While it wasn’t quite the same as having factor in bodybuilding, and I hadn’t been using mine to its a gun to my head, it wasn’t far off—not for full capacity. someone like me who would rather puke than —Ron Harris punk out in front of a true icon of the sport I’ve been part of for more than half my life. I eked out Editor’s note: Ron Harris is the author of Real Body seven reps somehow with a weight I typically wouldn’t building, available at www.RonHarrisMuscle.com. have even tried to do one rep with.. Free download from imbodybuilding.com.

(15) YOU CAN BENCH BIG Add 20 Pounds to Your Bench Press Almost Overnight! How would you like a surge in upper-body power and a bigger bench press—say, 20 extra pounds on the bar—after only a couple of workouts? Sure, adding 20 pounds to your bench in two or three training sessions may sound crazy, especially if your bench press poundage has been stuck in neutral for a while. But nine times out of 10 this stall is due to an easily correctible muscle weakness—not in the pecs, delts or triceps but in a group of muscles known as the rotator cuff. The rotator cuff muscles stabilize the shoulder joint. During the bench press and almost all other upperbody movements these muscles protect the shoulder joint and prevent ball-and-socket slippage. If these muscles are underdeveloped, they become the weak link in the action and your pressing strength suffers, or worse, you injure your shoulder. One of the best ways to strengthen this area and create an upper-body power surge is with direct rotator cuff exercise. Once you start using the ShoulderHorn for two or three sets twice a week, your pressing poundages will skyrocket. This device allows you to train your rotator cuff muscles in complete comfort and with precise strengthening action. After a few weeks you’ll be amazed at your new benching power. There have been reports of 20-to-30-pound increases in a matter of days. A big, impressive bench press can be yours. Get the ShoulderHorn, start working your rotator cuff muscles, and feel the power as you start piling on plates and driving up heavy iron.. Shoulder Horn $59.95 *PLUS SHIPPING & HANDLING. Push Ups. Dip Belt Accu-Measure Fat Calipers 8. Over 4000 best-selling products online. Seated Row Handle. ©2010 Home-Gym.com. Visit us at Home-Gym.com or call 800-447-0008.

(16) 75$,172*$,1 GROW AND TELL. RECORDS. Shoulder and Trap Shocker. Joe Mazza Hits World’s Best Bench Press. James “Flex” Lewis. Roland Balik. Not long ago I read about a variation on upright rows practiced by James “Flex” Lewis, one of the stars of the IFBB’s new 202-and-under division. Though upright rows in general have gotten a very bad rep for wrecking rota tor cuffs over the years, longtime IRON MAN readers will know that wide-grip uprights, particularly when performed with dumbbells as advocated by Steve Holman and Jonathan Lawson, can be an even better movement for capping off the side delts than lateral raises. Lewis uses a bar for his variation, but you could just as easily, or perhaps even more easily, use a pair of dumbbells. Each set is made up of 21 reps, but these aren’t 21s in the sense of partial movements, as you typically see with barbell curls. Instead, you do seven reps with a wide grip, seven with a grip just inside of shoulder width and seven with a very close grip. In one set you are nail ing your medial deltoid heads, your rear delts and your traps. I don’t know about you, but those are three places I can never have too much meat! I gave it a try recently and was very impressed with how effectively. I was able to stimulate so much muscle mass in the shoulders and traps in just one set. Three of those, and I was toast. I suggest trying it as a finishing move ment on shoulder day, or even at the end of your back routine if your side delts could use a little extra work. —Ron Harris www.RonHarrisMuscle.com. Neveux \ Model: Derik Farnsworth. James “Flex” Lewis’s style of upright rows.. On June 27 MHP-sponsored powerlifting superstar Joe Mazza gripped the bar over his chest at the IPA Worlds, lowered it to his pecs and promptly pressed a world-record bench press of 685 pounds—in the 165-pound class! The New Jersey–based strength phenom set the new record on his opening attempt at the IPA-sanctioned event in York, Pennsylvania, pressing a mind-blowing 4.15 times his bodyweight. There are only a handful of men in the world who’ve ever benched four times their weight, and Joe is the lightest lifter ever to do it. Before that 685 bench, Joe previously owned the 165-pound-class record of 675, set last October 18. “I hit 685 on my opener and was psyched,” Joe says. “But my ultimate goal was to hit 700. I was unsuc cessful at my two attempts at 700, but the last one was very close! “I had some great training lead ing up to the IPA Worlds,” he continues, “and my supplementa tion played a big part in my strength increase. For the last year I added the pre- and postworkout combo of MHP’s Dark Rage and Dark Matter to my regular supplement plan of Probolic-SR and T-Bomb II, and the addition has been huge. I keep getting stronger, my bench keeps going up and I have better training intensity, thanks to Dark Rage. Its state-of-the-art EPO blood-boosting technology gives me a great pump. I fin ish each session with the Dark Matter’s unique postexercise muscle-building nutrition, with its creatine, aminos and carb matrix blends. “I’m very happy about setting the new IPA mark but am in hard training so that I can go 700-plus in the near future. That’s my goal at my next meet.” —Steve Downs. 36 NOVEMBER 2009 \ www.ironmanmagazine.com. Free download from imbodybuilding.com.

(17) More Muscle % 0 0 Stimulation 3 You’ve Never Felt Anything Like It! ™. FLEXSOLATE. GRIP-FREE CUFFS Fact:. A static grip can limit muscle action and growth. On many exercises it’s your grip that severely reduces your ability to isolate and innervate the target muscle. For example, standard straps just don’t do the job on pulldowns. The rigid, unyielding grip become the Achilles heel that limits growth stimulation. But what if you could eliminate grip completely? The patented Flexsolate gripless cuffs do just that, enabling you to fully contract the targeted muscle for exceptional fiber recruitment. You’ve never felt anything like it. With Flexsolate, you isolate to innervate and accelerate muscle growth. Once you try them, you’ll never go to the gym without them! Cable Rows. Y ONL .95 9 1 $ g). andlin. (plus. nd h ping a. ship. Cable Laterals. er. ov ith. ew. Us. 0 es 4 cis r xe. !. e. Every pair of cuffs comes with an instructional DVD. Specify XS-S-M-L. Hammer Curls. 1-800-447-0008 or Home-Gym.com. Crossovers.

(18) 75$,172*$,10$785(086&/( Dieting Without Muscle Loss. Dave Goodin, age 50.. A: In my experience, a drug-free person at your height with nearly that much bodyfat would really be lucky to weigh 190 to 195 pounds the day of the show—and that is probably on the high side. Depending on how thick the fat and how stretched the skin is around your midsection and any other places that you hold fat, you may need to diet much longer than you think. Most of the advice I see tells people to diet for 12 weeks for a contest. Because you’ve never competed and don’t truly know what it will take to look great the day of the show, that common time frame won’t be enough. Start figuring every thing out and dieting now, even though the show is some nine months away. I would say that you need to start eating primarily chicken— without skin—egg whites, wild salmon and other coldwater fish and mostly vegetables for your carbohydrates. You have at least 30 pounds of fat to shed, and you may end up losing more muscle than you’d like—unless you’re ready months be fore the contest so that you have time for your skin to tighten up—assuming that it indeed will tighten up. Also adjust your carbohydrate intake so that you’re eating more as you get closer to the contest, which should make your muscles fuller. Finally, you really want to see what’s under that fat before you go into any contest. Take your bodyweight down slowly. Reduce your calories to 225 grams of protein over four or five meals, and eat loads of steamed vegetables—275 to 350 grams over four to five meals. Also include a handful of almonds or other nuts that contain mainly monounsaturated fat. That’s your diet. If you can’t get enough protein from food, use whey protein with water, but don’t try anything exotic now. You just need to diet and let your body and mind get used to it. The idea is to get rid of as much fat as possible over the next five months or more. Then see what you have to work with and train at that bodyweight for a while. At first you might lose quite a bit of strength, especially on multijoint exercises; however, if your body is down to 4 percent bodyfat, you can start training harder and take in more carbohydrates and find out where you’re burning them optimally. In other words, you want to be ready months early so that you can experiment. That way you can actually see that you’re adding muscle while keeping the fat off. You may get down as low as 185 to be totally ripped and the skin tight—or the skin may not be tight until you’ve gone through that second stage and then added carbs to fill in the muscle. Your weight doesn’t matter—the only thing that matters is how you look. If you can train hard and slowly add more carbohydrates, you can get that bodyweight back up without looking as if you haven’t eaten in years. Keep using primarily heavy weights on your multijoint exercises and moderately heavy on isolation exercises. For. Neveux. Q: I turn 50 next month. I’ve been training for almost 10 years, but I’ve never competed. I want to compete in a drug-tested over-50 bodybuild ing contest next May. I’ve already entered to make myself diet and get ready. My main fear is losing muscle. I’m 5’11” and weigh 230 pounds right now. My bodyfat is probably about 16 percent. What’s the best way to go about this from a training and diet standpoint?. instance, on the bench press your rep count should stay between six and 10; for flyes, 10 to 12. If you find yourself struggling to get five reps on the bench with a weight that you used for 10, drop down and get six to eight good ones. When you’re onstage, they don’t ask you, “How much can you bench, number 38?” So stick with the plan and don’t get injured. The key is being ready early so that you can experiment a little with how and when you look best. Don’t do water depletion, sodium loading, potassium loading or other exotic last-minute methods—keep it simple. You may want to restrict water a bit the day before and the day of the show, but that’s all. The main thing is to bring yourself down slowly and get to the weight where you can see all your abdominal and lowerback muscles. Then you have time to keep track of what daily carbohydrate and fat intakes make you look best. Bodybuilding competition is an art first and a science sec ond. Keep notes for next year’s show—even though what works this time may not work again. That’s what makes it so interesting—and a little frustrating—but what a fun challenge! —Paul Burke Editor’s note: Contact Paul Burke via e-mail at pbptb@ aol.com. Burke has a master’s degree in integrated studies from Cambridge College in Cambridge, Massachusetts. He’s been a champion bodybuilder and arm wrestler, and he’s considered a leader in the field of over-40 fitness training. You can purchase his book, Burke’s Law—a New Fitness Paradigm for the Mature Male, from Home Gym Warehouse. Call (800) 447-0008, or visit www .Home-Gym.com. His “Burke’s Law” training DVD is also now available.. 40 NOVEMBER 2009 \ www.ironmanmagazine.com. Free download from imbodybuilding.com.

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(20) 75$,172*$,1+$5'*$,1(5. How to Strip Bodyfat, Part 3. burn stored fat. 37) You derive additional health benefits from focusing on low glycemic-index foods. High-gly cemic-index carbohydrates—for example, corn flakes, watermelon, most white rices, white bread, extruded cereals and sugar—can create an insulin rush, which can block the release of stored fat. Meals rich in high-glycemic-index carbs can produce other harmful effects. To check G.I. ratings, visit www.GlycemicIndex.com. 38) Get about 25 percent of your calories from fats. Good for that are fish high in essential fatty acids—herring, mackerel, salmon and sardines—plus avocados, olive oil, nuts and seeds and flax seed oil. Butter—in moderation— is vastly different from getting the same total quantity of fat from fried food, margarine, hydrogenated oils or refined vegetable oils. 39) For most people, eating often but reducing portion sizes may be the single most important strategy for fat loss. It’s best to eat something every two to four hours instead of eating three large meals per day. Redistribute the same number of calories (or a reduced number, if you’re eating too much) over five or six smaller meals. 40) Focus on foods that have fewer calories per bite—that is, foods with a lower energy density—and start at least some of your meals with a low-calorie soup or salad, eating main dishes that are full of vegetables and fruits. Fill yourself up on lower-calorie foods. 41) The afterburn effect—excess postexercise oxygen consumption, or EPOC—occurs when an intensive workout of weights or hard cardio burns calories for a period of time after your workout in addition to what you’d burn had you not exercised. It elevates your metabolism into a state above its normal resting state. To take full advantage of that possibility, do at least some of your hardest workouts in the morning, an hour or two after you’ve eaten so that you have the energy to sustain an intense workout. Your metabolism can stay el evated for several hours after the exercise. If you do your hard cardio at night, for example, your elevated metabolism will plummet when you go to sleep. Next time I’ll have another bundle of facts and tips to guide you further. —Stuart McRobert www.Hardgainer.com Neveux. This month I return to the subject of how to strip off bodyfat. The previous two in stallments of this series, which appeared in the August and September ’09 issues, set the scene for this third part. We left off with item 28. To continue: 29) Avoid processed foods. Processing removes valu able nutrients, vitamins and minerals and replaces them with rubbish such as sugar, high-fructose corn syrup and chemicals. Eating processed foods can cause your insulin levels to spike, which triggers your body to store fat. 30) If you see “high-fruc tose corn syrup,” “hydroge nated vegetable oil,” “refined or enriched” or mysterious chemicals on the label, you’re looking at a processed food,. and you should avoid it. Be. informed and discerning—read nutrition labels.. 31) Don’t enhance your food’s taste with high-calorie dressings. 32) It’s essential to eat a nutritious breakfast. It’s the most important meal of the day because it’s the first one. Low blood sugar not only hampers memory and concentration but can also impair physical performance. 33) Skipping breakfast leads to overeating later in the day by spiking the hormone ghrelin in your body It stimulates your appetite at a time when your metabolism is already in a slowed state. Skipping breakfast can reduce your body’s sensitivity to insulin, the hormone that regulates blood sugar. 34) Make time to have breakfast—a healthful one, of course. Boiled eggs and a bowl of oatmeal, for example, would get your day off to a good start, and they don’t take long to prepare. 35) A protein-rich diet helps you lose bodyfat. Your body may burn more calories—that is, go into what’s called dietinduced thermogenesis—than it would if you ate the same number of calories but with less protein and more carbs. Pro tein also improves satiety, the feeling of fullness. High-protein foods suppress ghrelin release, thereby helping to decrease appetite. That may improve your ability to maintain a reduced calorie intake long-term. 36) Even if you follow a protein-rich diet, you still need healthful carbs and fats. Certain types of carbs may help you lose fat faster. The glycemic index, or G.I., ranks carbs on a scale from 0 to 100 based on the extent to which they raise blood sugar—70 and above means a high G.I., while 55 and below means a low G.I. The index was developed to identify which foods were best for people with diabetes, but it has value for others as well. According to the G.I. theory, focusing on low-glycemic foods—for example, most fruits, vegetables, legumes, pasta and whole-grain breads—helps you prevent rises in blood sugar, control your appetite and delay hunger, lower your insulin count and improve your body’s ability to. Editor’s note: Stuart McRobert’s first byline in IRON MAN appeared in 1981. He’s the author of the 638-page opus on bodybuilding Build Muscle, Lose Fat, Look Great, available from Home Gym Warehouse (800) 447-0008 or www.Home-Gym.com.. 42 NOVEMBER 2009 \ www.ironmanmagazine.com. Free download from imbodybuilding.com.

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(22) 75$,172*$,16325760(',&,1(. Another Look at Elbow Pain. the sensory portion of the nerve or by itself while the sensory component of the nerve remains entirely intact. The muscles that the ulnar supplies are in the hand. So what does all of this have to do with arm training? Everything. Full-range-of-motion biceps and triceps train ing also stretches and compresses the ulnar nerve. The top of a dumbbell curl, preacher curl, spider curl, hammer curl, triceps pushdown and standing and lying triceps extensions all compress the ulnar nerve. Even bench presses aggravate a very inflamed ulnar nerve. Some trainees have the symptoms for a few weeks. Others have them for months or even years. If they sound familiar and haven’t been treated, you should have them evaluated by a sports chiropractor, orthopedic surgeon, neurologist or physiatrist. The problem is confirmed by mea suring the velocity of the nerve in a test called, appropriately enough, a nerve conduction velocity. Inflamed nerves don’t fire faster but more slowly. With or without diagnostic confirmation, if you have these symptoms, you must stop contributing to the problem. First reduce the range of motion of all arm training. You may be causing a delay of healing and not even know it. During the healing time, you can first try to curl halfway up and then back down to the starting point. That applies to all curls. The stretch and compression of the ulnar nerve will occur during the top half of the curl. The same applies to triceps push downs. From a finish position with your palms facing your thighs, allow your forearm to raise only up to parallel to the floor or very slightly higher, and then push back down to the finish posi tion with your elbows fully straight. If those modifications don’t work and you still have ulnar neuropathy symptoms, you’ll need to stop arm training for at least several weeks to enable the nerve to heal. When you resume training, use the modi fications described above for a few weeks so you don’t aggravate the nerve again. —Joseph M. Horrigan. Neveux \ Model: Greg Plitt. I have written in the past about elbow problems associ ated with weight training. Topics included elbow pain with triceps training, preacher curl precautions, brachioradialis strains and general wear and tear. Another common problem is known as ulnar neuropathy. The nerves from the neck form a bundle, or plexus, that travels down the arm and separates into individual nerves. One of them is called the ulnar nerve. It passes down the inner upper arm and continues behind the elbow in a very confined space known as the cubital tunnel. The nerve then travels down the inner forearm to the little finger and ring fin ger. If you hold your hand in front of you with the palm facing up, the ulnar nerve supplies sensation from the inner elbow down to the 4th and 5th fingers. Once the sensory portion of that nerve is inflamed, you can experience numbness or tingling in the area, known as the ulnar distribution. Those symptoms are made worse by such ordinary activi ties as holding a phone to the ear, washing and drying your hair and brushing your teeth. What do these simple activi ties have in common? The elbow is bent in flexion, which means the nerve is both stretched across the back of the elbow and compressed as it is stretched. Other very com mon factors make ulnar neuropathy worse. When you sit in a chair at work or in your car, the armrest can press into the ulnar nerve on the inner side of your elbow. Leaning on your bent elbow on a desk while supporting your head can also compress that nerve. The part of the nerve that supplies muscle, know as the motor nerve, can be affected either with. The ulnar nerve. Editor’s note: Visit www.Soft TissueCenter.com for reprints of Horrigan’s past Sportsmedicine col umns that have appeared in IRON MAN. You can order the books, Strength, Conditioning and Injury Prevention for Hockey by Joseph Horrigan, D.C., and E.J. “Doc” Kreis, D.A., and the 7-Minute Rota tor Cuff Solution by Horrigan and Jerry Robinson from Home Gym Warehouse, (800) 447-0008 or at www.Home-Gym.com.. 44 NOVEMBER 2009 \ www.ironmanmagazine.com. Free download from imbodybuilding.com.

(23) 3-D MUSCLE BLAST Positions of Flexion Builds Mass Fast!. Critical Mass POF DVD $24.95. Get maximum muscle fiber recruitment from minimal gym time—only four to six sets per bodypart. Discover how to build power and size with 3-D Positions of Flexion: big midrange movements, stretch overload to activate the myotatic reflex and continuous-tension peak contraction to finish off the muscle. This DVD explains Positions of Flexion, a breakthrough massbuilding method that has bodybuilders all over the world growing faster than ever and achieving skin-splitting pumps at every workout. See this exciting size-boosting approach in action, apply it to your own workouts and watch mass surge to dramatic new levels in record time. Turn your guns into cannons and your shoulders into boulders. Chisel your chest and pack your thighs with new size. Bonus: 10 Minutes to Granite Abs is also included on this action-packed DVD.. ©2009 Home-Gym.com. Visit us at Home-Gym.com or call 800-447-0008. Over 4000 best-selling products online.

(24) 75$,172*$,16(5,28675$,1,1* Nola Trimble. Age: 32 Weight: 126 Height: 5’6”. Bodybuilding titles: ’04 NPC Miami Figure Championships, overall; ’07 NPC Junior USA Figure Championships, 6th Split: Monday: chest, butt; Tuesday: quads; Wednesday: delts, calves; Thursday: back; Friday: hamstrings; Saturday: arms, calves Sample routine (quads): leg exten sions, 4 x 20; leg presses supersetted with walking lunges, 4 x 20; reverse hack squats, 4 x 20; leg presses, 4 x 20; step-ups, 4 x 25 Factoids: Nola, who switched to bodybuilding for the 2009 season, served seven years in the U.S. Air Force as a surgical technician and firefighter. She received a golf scholarship to Lynn University in Boca Raton, Florida, where she graduated with a B.S. in business administration. She is currently a fed eral firefighter and emergency medical technician at March Air Reserve Base in California.. 46 NOVEMBER 2009 \ www.ironmanmagazine.com. Free download from imbodybuilding.com. Fredrick \ Location: Gold’s Gym, Venice, CA. Training: Six days a week with weights; seven days of cardio.

(25) COST OF REDEMPTION Mr. Olympia’s Mind-Numbing Training DVD This 3-plus-hour DVD is a masters class on what it’s like to train without limits. Sit back and be amazed and inspired by a man who walks the walk. Mitsuru Okabe spent 4 days with Ronnie in 2003 just prior to his sixth win in a row of the Mr. Olympia. This DVD is shot in an absolute “you are there” style. There are no set ups, no retakes, nothing but the real Ronnie Coleman. Ronnie is absolutely focused on his goal and he lives his life to make it happen. You will see him do 800-pound squats, 75-pound dumbbell curls and an astounding 2250-pound leg press—almost every 45-pound plate in the gym! It’s the stuff of legends. But more than just the sets, reps and the nutrition, you get an insider’s view of the personality that always lights up any room he enters. It hits all the right notes: instructional, inspirational and a pleasure to watch a man at the top of his game. Four Stars.. Coleman DVD $28.95. ©2009 Home-Gym.com. Visit us at Home-Gym.com or call 800-447-0008. Whatever You Need—Wherever You Train™.

(26) by Charles Poliquin. Shocking Results and Current Events. Q: What do you think of frequency-specific microcurrent as a training aid? A: Six years ago I learned how to use frequency-spe cific microcurrent to heal a host of injuries. I used it with great enthusiasm but as an avid learner moved on to other things. That was a mistake. Through my colleague and friend Nick Liatsos I returned to using microcurrent for everything from quieting the adrenals postworkout to re covering from jet lag. Nick programmed a unit for me with a set of frequency protocols for my unique needs. Oddly enough, I almost immediately saw my strength in creasing, heading toward the peak loads I was using when I was 34. I called Nick to report my observations, and he said that he was also amazed by the number of iron-game sportsmen who reported the same thing.. The physiology behind it goes beyond the scope of this column. Bottom line: It works. If you want to get a unit pro grammed for you and your clients, though, you can attend Nick’s seminar in January 2010. Send e-mail to Janelle@ CharlesPoliquin.com for more details. By the way, I’m not talking about electrostimulation; I’m talking about a device that sends microcurrent of two fre quencies at a time, one for the tissue and one for the con dition. For example, channel A may address fascia while channel B addresses inflammation. PICP coaches can get a unit programmed for their needs at any seminar held at the Poliquin Strength Institute. Q: Is it true that there’s a correlation between teeth health and the ability to make gains in the gym?. Frequency-specific microcurrent can speed recovery, help heal injuries and increase strength.. 50 NOVEMBER 2009 \ www.ironmanmagazine.com. Free download from imbodybuilding.com.

(27) SWIMSUIT SIZZLEFEST The Hottest of the Hot This Sizzlefest DVD is an uncensored look at the best of the best of our nine swimsuit videos. This collection of fourteen of the finest, fittest females in tiny bikinis (or even less) gives you a close up look at some of the most outrageously beautiful and sexy fitness females to ever slip into (or out of) a bikini. The beauty of the women is enhanced and amplified by showcasing them in the most spectacular locations from the desert to the mountains to the sea. This DVD is a 10 on every level. Look at this list of gorgeous sexy women: Ahmo, Amy, Ashley, Cori, Frostee, Karla, Laura, LeAnna, Linda, Paulina, Rebecca, Tanya, Timea, Tina Jo.. Swimsuit Sizzlefest $24.95. This 55-minute DVD contains nudity. You must be 18 or older to purchase it.. *PLUS SHIPPING & HANDLING. ©2010 Home-Gym.com. Visit us at Home-Gym.com or call 800-447-0008. Over 4000 best-selling products online.

(28) 60BSUUSBJOJOH When you can do incline curls with a pair of dumbbells in your hands that approach more than 30 percent of your bodyweight, you’ve got one powerpacked set of guns. For a 200-pound bodybuilder that would be a 60-plus-pounder in each hand. For elbow flexors: • Scott reverse curls with 60 percent of bodyweight for six reps • Scott supinated closegrip curls with 73 percent of bodyweight for six reps • Incline curls with each dumbbell at 36 percent of bodyweight for six reps For triceps: • Close-grip bench presses at 158 percent of bodyweight for six reps. A: The health of your teeth affects strength and muscle growth. Chiropractors, who practice many of the offshoots of applied kinesiology, showed that a long time ago. I’ll give you an example. If you have pockets of inflam mation in your gum line and you get them treated with ozone therapy, your work capacity goes up. That means you can do more reps and sets without dropping out—you get stronger and bigger faster. Period. To find a great practitioner in biological dentistry, you have to ask around. There are very few good ones, and many traditional medical practitioners view biological dentists’ “holistic” orientation as suspect. Practitioners of biological dentistry get at the root of the problem (no pun intended) and treat with methods that are far more in line with how the body is supposed to heal, instead of using materials such as lead and mercury in fillings, which cre ates havoc in your physiology. Q: What do you consider strong arms? I’m talking in the top 1 percent in the world. A: Here are some lifting norms that would indicate strong arms—the kind of loads that get you a second look.. • Dips at 185 percent of bodyweight for six reps— meaning your bodyweight plus 85 percent tied to it, preferably using a loaded pin tied to a climbing belt. By the way, for a dip to be considered a dip, you should be able to pinch a sheet of paper between your elbow flexors and your forearms in the bot tom position. If not, you’re not going low enough. Q: You’re in your late 40s, as I can see from that recent photo of you with IFBB pro Hidetada Yamagi shi, but you still sport a decent pair of arms. How do you keep motivated? A: There’s no reason hard work can’t be fun. One of the keys to strength-building success is that you should look forward to your workouts. I travel with my staff at least 20 weeks a year, from Australia to Sweden, and I can assure you that every workout is a “world championship.” We bet with each other on everything from reaching bodyfat percentage by a certain date to incline presses for reps to squat scores using the Wilks formula—whatever it takes to fire ourselves up. It helps to train with younger guys too, as they’re driven and enthusiastic, especially the students who train in poorly equipped gyms. When they come to the Poliquin Strength Institute, they’re like kids in a candy store. That’s another source of motivation. When I’m in Colorado, I enjoy great workouts at my house gym with my friend Larry. Betting time again. Yes, I am a compulsive competitor. That doesn’t make me a bad. 52 NOVEMBER 2009 \ www.ironmanmagazine.com. Free download from imbodybuilding.com.

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(30) 60BSUUSBJOJOH person, just a competitive one. Another way I stay motivated is by simply trying out other training systems or talking to successful colleagues and trying their approaches in the gym. If you don’t grow, you die. That’s true whether you’re talking about a business or building strength. Q: In the world of pro sports who are the fittest athletes? A: Fitness is a specific thing. For example, being fit for ice hock ey won’t make you a great running back in foot ball, and vice versa. If you’re asking which sport has a high percentage of athletes com mitted to being in the best shape pos sible for their sport, then ice hockey wins hands down. If you’re talk ing about who has the most natural freaks, then American football is king. The sad thing is that the hands of most strength coaches in the NFL are tied, and they can’t apply their knowledge to the athletes. That’s why the better strength coaches stay at the college level. The other problem is that since players don’t have secure contracts waiting like pro players in the other leagues, NFL athletes are just considered meat by management. Injured? So what. Fifty guys are lined up for your job. I could write a book on the careers that have been tossed away by the lack of care or management. You’d never see such abuse in the NHL, for example. Baseball is the least athletic sport. If you were to go to the training camp of any Major League Baseball team, it would be hard to find five bodies on the team that look somewhat athletic. Most baseball players have the phy sique of a small-town circus accountant. European football, or soccer, as we call it in America, is about 40 years behind in terms of strength and condition ing. Hannah Montana could beat every one of them in a power index test. Soccer players look like children com pared to hockey players and infants compared to the speed position players in the NFL. Soccer teams waste fortunes every year on the latest gadgets but won’t invest in a decent strength coach or buy the right equipment. They may have 20 vibration plates but not one matched set of dumbbells; they may buy a $150,000 cooling suit—that fits only one player at a time,. of course—but they won’t give their players a decent postworkout shake. If soccer managers were to look at what is done in America in terms of conditioning, they would Soccer players are a have a serious reality check. disgrace to the world Someday someone will of athletics when it it out, and then it will comes to conditioning. figure become popular. Ice hockey used to be like that, but the Edmonton Oilers started to win consistently, so conditioning became popular. Within a matter of years all teams had a strength coach. Rugby is probably the sport that is catching up the fast est in terms of strength and conditioning. Rugby coaches finally got the concept—that players who are stronger and fitter improve the qual ity of the game. They are also quite progres sive at promoting recovery between matches. I would love to see a fitness test show on TV where the best play ers of every sport would compete in basic motor ability tests such as verti cal jumps and overhead throws, etc. Soccer fans would be in for a real shock and realize that their idols are a disgrace to the world of athlet ics when it comes to conditioning. On a scale of 1 to 10, depending on the events, the results would come in like this: American football: 10 Ice hockey: 9 Rugby: 7 Basketball: 3 Soccer: 1 Baseball: -2. Editor’s note: Charles Poliquin is recognized as one of the world’s most successful strength coaches, having coached Olympic medalists in 12 different sports, including the U.S. wom ’ track-and-field team for the 2000 ens Olympics. He’s spent years research ing European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit www .CharlesPoliquin.net. Also, see his ad on page 133. IM. 54 NOVEMBER 2009 \ www.ironmanmagazine.com. Free download from imbodybuilding.com.

(31) GH Stak’s effervescent action enhances delivery and.... “GETS YOU LEANER HARDER FASTER” More growth hormone can... • Help build muscle and burn fat • Beef up tendons and ligaments • Improve strength • Heal injuries • Revitalize sex drive • Tone the skin. © 2008 Muscle-Link. • Contains the potent bioactive pyroglutamate form of L-arginine • Has anterior pituitary peptides, which normalize somatostatin, a hormone that can shut down GH and IGF-1 receptors • Has produced a 12 to 36.6 percent increase in IGF-1 levels (IGF-1 is one of the body’s most anabolic hormones) • Used by doctors at anti-aging clinics in place of growth hormone injections. Also available at:. For more info visit www.Muscle-Link.com or call 1-800-667-4626. Results using GH Stak vary from individual to individual. Testimonial endorser’s results using it may be considered atypical. Testimonial endorsers have been remunerated by Muscle-Link. GH Stak is a trademark of Muscle-Link. These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease..

(32) ($7UP*SP Nutrition and Supplementation. Nutrition With a Get-Big Mission. NUTRITION SCIENCE. Fight Muscle-Eating Acid While no one would seriously deny the role of a high-protein diet in build ing muscle, there is one often over looked drawback—people don’t eat enough alkaline foods to balance the acid that comes with taking in so much protein. Amino acids containing sulfur, mainly methionine and cysteine, can convert into sulfuric acid in the body. Since optimal body func tions require a specific pH—that is, the. measure of acidity and alkalinity in the blood—the body has a number of natu ral buffers that deal with a rise in acidity, including bicarbonate and phosphate. Still, protein may overwhelm the system if it’s not balanced by alkaline, or base, foods, such as fruits and vegetables. Many bodybuilders avoid fruits and veg etables because of their carbohydrate content. The body deploys alkaline minerals,. mostly calcium and magnesium, to buffer excess acid. The loss of calcium in the buffering process has led to the idea that a high-protein diet makes you excrete excess calcium. If you don’t replace the calcium in your diet, lowcalcium symptoms, such as muscle cramps, may arise. On a long-term basis, not getting enough calcium—or losing it as a result of buffering—can result in osteoporosis. While many dietitians still warn about the dangers of calcium loss with highprotein diets, a higher protein intake has been shown to increase bone density. In addition, the loss of calcium is only a problem if your body is also out of phosphate. Most natural high-protein foods are rich in phosphate, which is why you don’t often see bodybuilders’ bones crumbling during their posing routines. Potassium is an alkaline mineral, and several studies have shown that taking supplemental po tassium can prevent the excessive pro tein excretion and calcium loss that can occur with a diet high in protein and acidic foods. The best natural sources of potas sium are fruits and vegetables, which helps explain why they’re considered alkaline. A 41-day. 58 NOVEMBER 2009 \ www.ironmanmagazine.com. Free download from imbodybuilding.com.

(33) LIFT BIG TO GET BIG Build Incredible Pressing Power and Bulletproof Shoulders Unfortunately, shoulder injury is one of the major reasons trainees have to sacrifice gains on many of the most important strength- and mass-building exercises— from bench presses to chins to pulldowns. You’ll be amazed at how much better your shoulders feel and how much more weight you can hoist once you start training your rotator cuff muscles regularly and properly with the powerful info in The 7Minute Rotator Cuff Solution. You’ll learn: •How the rotator cuff muscles work. •Specific rotator cuff exercises. •The best and safest stretching exercises. •Exercises you should avoid. •Specific training programs. •Rehab routines for sportsspecific injuries. •Bodybuilder’s injuryprevention routine. •Detailed biomechanics to pathology.. 7-Minute Rotator Cuff Solution $29.95. The 7-Minute Rotator Cuff Solution can help you achieve bigger gains in muscle size and pressing poundages, not to mention bulletproof shoulders for pain-free and power-packed workouts.. *PLUS SHIPPING & HANDLING. ©2010 Home-Gym.com. Visit us at Home-Gym.com or call 800-447-0008. Over 4000 best-selling products online.

(34) X study involved 19 healthy men and women, aged 54 to 82, who went on both low- and high-protein diets.1 The subjects took supplemental potassium bicarbonate, up to 4,320 milligrams daily, or a placebo. The results: Potassium supplements reduced the nitrogen excretion that occurs with a diet high in protein and acids. The potassium also increased participants’ calcium absorption while they were on the lower-protein diet. Potassium reduced urinary ni trogen excretion by 50 percent, which translates into decreased muscle wasting. The most inter esting finding of the study, how ever, was that the supplement increased the count of insulinlike growth factor 1. IGF-1, which is synthesized in the liver and locally in muscle, is a highly anabolic hormone. Most scientists think that nearly all of the anabolic effects attributed to growth hormone come about because it helps synthesize IGF-1 in the liver. The nitrogen- and calcium-sparing effects of potassium in this study are attribut able to the increased IGF-1. Most older people are deficient in both GH and IGF-1 and may be frail for that reason. The implication of the study is that maintaining a favorable acid-to-alkaline balance in the elderly—in this case through high-dose potassium—can have anabolic effects by upgrading IGF-1 release. Another way that a high-acid diet can promote muscle loss is by increas ing the release of cortisol, the primary catabolic hormone. When cortisol is on the rise, anabolic hormones usually recede, which sets you up for signifi cant loss of muscle mass. Studies show that eating more alkaline foods can offset the rise in cor tisol. Because excess cortisol has also been linked to obesity (particularly in the. trunk area), cardiovascular disease and depression, ensuring an ad equate alkaline reserve can help protect you against those maladies too. Also, exercise itself, particularly high-intensity weight training, results in a transient acidosis that is ex acerbated by a high protein intake. Maintaining a favor able acid-to-alkaline balance helps boost blood buffering capacity and exercise recov ery. So what do you do if you just can’t or won’t increase your intake of fruits and vegetables? One op tion is to supplement with potassi um bicarb and ensure an adequate intake of other alkaline minerals, such as calcium and magnesium. Or you could use a high-quality “green powder” supplement. Researchers have found these products to be effec tive in increasing the alkaline reserve for those on a high-protein diet.2 While most of the green supplements are rather pricey, they’re potent in small amounts; just one serving a day will do the job. Increasing your alkaline reserve will not only prevent muscle and min eral losses but also result in notably increased feelings of well-being, es pecially if you’ve been a devotee of an acid-forming high-protein diet. —Jerry Brainum Editor’s note: Have you been ripped off by using supplements? Want to know the truth about them? Check out Natural Anabolics, available at www.JerryBrainum.com.. References 1 Ceglia, L., et al. (2008). Potassium bicarbonate attenuates the urinary excretion that accompanies an increase. in dietary protein and may promote calcium absorption. J Clin Endocrin Metab. 94:645-653. 2 Berardi, J., et al. (2008). Plantbased dietary supplement increases urinary pH. J Int Soc Sports Nutr. 5:20.. www.ironmanmagazine.com \ NOVEMBER 2009 59. Free download from imbodybuilding.com.

(35) KNOWLEDGE IS POWER The Best of Bodybuilding in the 20th Century Here in one definitive, information-packed volume, you have the best that IRON MAN has to offer. The articles and photos reprinted in IRON MAN’s Ultimate Bodybuilding Encyclopedia are of enormous and enduring value to beginners and experts alike. A tour de force of bodybuilding information with stunning photos of unrivaled quality, this massive volume covers every aspect of bodybuilding with authority and depth. Included is complete information on: •Getting started •Bodybuilding physiology •Shoulder training •Chest training •Back training •Arm training •Abdominal training •Leg training •Training for mass •Training for power •Mental aspects of training •Bodybuilding nutrition With IRON MAN’s Ultimate Bodybuilding Encyclopedia, you will learn Arnold Schwarzenegger’s insights on developing shoulder and back muscles, along with many other champions’ routines. This massive volume contains 440 pages and over 350 photographs.. IM Encyclopedia $19.95 *PLUS SHIPPING & HANDLING. ©2009 Home-Gym.com. Visit us at Home-Gym.com or call 800-447-0008. Whatever You Need—Wherever You Train ™.

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