Iron Man - USA №1 2006

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www.ironmanmagazine.com \ APRIL 2006 261

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Hardbody,

page 228

Heavy Duty,

page 162

Mr. Olympia,

page 200

Muscle-Science

Roundup,

page 126

January 2006 Vol. 65, No. 1

Real Bodybuilding Training, Nutrition & Supplementation

™

FEATURES

78 TRAIN, EAT, GROW 75

The TEG men talk results—how theirs, and yours, can be better—and they dissect X Fade, the contracted-position X-hybrid technique that can ignite a mass X-plosion.

96 A BODYBUILDER IS BORN 6

Ron Harris attempts to rescue his young bodybuilding protégé from the dark side—steroid use. Fulfill your natural potential first, or ’roids could ruin you.

108 BODY GOT BACK

Eric Broser gives you the Rx to go from XL to XXXL—with a wicked V-taper and a back filled with rugged terrain. Four complete big-back-building routines included.

126 MUSCLE-SCIENCE ROUNDUP

An introspective look at 12 research reports that can jump-start your muscle growth and fat loss—from nutrient nitro to de-catabolizing your cardio

to spot reduction to speed moves for fast mass. Whew! Lots of good stuff here, gang.

162 HEAVY DUTY

John Little reveals Mike Mentzer’s more-size-on-the-thighs program. Prepare for blast-furnace intensity!

174 NO-BULL AMINO

Taurine is a nonessential amino acid that’s supercharged with bodybuilding benefits. Jerry Brainum’s got all the research—and none of the B.S.

188 X FILES

Steve Holman and Jonathan Lawson explain the big mistake too many bodybuilders make—it’s the number-one reason for lack of gains—and tell how you can set the stage for more growth.

200 IFBB MR. OLYMPIA

It’s the greatest muscle show on earth, and it deserves our blockbuster mini-poster treatment. Check out pic after full-page pic of the most incredible physiques on the planet. Jaw-dropping, eye-popping mass at its best.

228 HARDBODY

Karen McDougal has graced the pages of Playboy, and now she honors IM with her killer curvitude. Hot-photo alert!

244 ONLY THE STRONG SHALL SURVIVE

Part 7 of Bill Starr’s back-to-the-rack odyssey, with com plete ISO workouts for strength athletes and those who are looking for more rock-hardness on their physiques.

Tamer Elshahat appears on this month’s cover. Insets, Dan Decker, abs and Gus Malliarodakis, rows. Photo by Michael Neveux.

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DEPARTMENTS

Mind/Body

Connection,

page 256

Train to Gain,

page 32

News & Views,

page 222

Pump & Circumstance,

page 238

Body Got Back,

page 108

WEB ALERT!

For the latest happenings from the world of bodybuilding and fitness, set your browser

32 TRAIN TO GAIN

Build killer quads without heavy squats, plus the straightforward power cycle for bench press prowess. Joe Horrigan’s Sportsmedicine is here too.

50 CRITICAL MASS

Steve Holman discusses partial power, X Reps, Gakic, home training and more.

54 NATURALLY HUGE

John Hansen’s first installment on the world of hurt— injuries and how to avoid and train around them.

64 EAT TO GROW

The mystery of milk solved—does it really smooth you out? Plus, food for sex and muscles.

88 SMART TRAINING

Charles Poliquin’s supplement salvo for explosive re sults, a chinup program to repair strength imbalance and his views on how and when to stretch for strength.

222 NEWS & VIEWS

Lonnie Teper’s got the buzz from the Mr. Olympia, the perfect complement to our big-picture production else where in this issue. L.T.’s got some surprises here, too.

238 PUMP & CIRCUMSTANCE

Ruth Silverman, live from Vegas—well, almost—with the scoop on all the gorgeous gals, muscle babes and hot happenings from Big O weekend.

256 MIND/BODY CONNECTION

Randall Strossen, Ph.D., explains how to get in the mood for muscle, and Grover Porter has accolades for a classic physique.

268 BODYBUILDING PHARMACOLOGY

Jerry Brainum’s look at thyroid hormone. Is it a quicker cutter-upper?

272 READERS WRITE

Adela Garcia writes—and we get to run yet another picture of this Olympia beauty. O, yeah!

In the next IRON MAN

Next month we revisit the Power/Rep

Range/Shock muscle-building tactic that’s putting mass on trainees like crazy. Creator Eric Broser has the full report and plenty of tips to get you bigger with his revolutionary regimen. Then Christopher Pennington gives you the blueprint for proper program design. There’s more to it than just copying a routine from a magazine; you gotta customize it for Y.O.U. Plus, we have another episode of “A Bodybuilder Is Born” from Ron Harris—muscle-building infotainment—and the Ms., Fitness and Figure Olympia contests get our eye-popping miniposter treatment. Wow! Watch for the fem-tastic February IRON MAN on news stands the first week of January.

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Publisher’s

Letter

John Balik’s

Founders 1936-1986: Peary & Mabel Rader

Unintended

Consequences, Part 2

We often talk about bodybuilding’s evolution, but in some ways it’s been more like de-evolu tion. Fast rewind to the early ’60s. The first time I heard about anabolic steroids was what I read in the pages of Iron Man. Peary Rader, the founder and editor, viewed writing about steroids as a two-edged sword. He believed that the use of any drug was simply not ethical and potentially harmful to an athlete’s health. On one hand, he wanted to warn the world about these drugs. However, he knew that doing so would, by defini tion, spread awareness of them. In those days steroids meant Dianabol, which was a prescrip tion drug that any doctor could provide, not the Schedule 3 drug it is today. There was no drug

underground; your family doctor was the source. Peary felt that the use of Di anabol should not be a part of physical culture, which, as he saw it, embodied health as much as strength and development. But as we the athletes focused on our quest for more strength and development, we denied the need for health.

Up until the late ’60s, bodybuilding, Olympic weightlifting and powerlifting were all organized by the AAU and run by the same committee. I was a part of that in what was then called the Southern California Weightlifting Committee. Between the three sports I worked a lot of meets, and it was all volunteer work— you did it because you loved it. Due to my suggestion, however, the sports were separated and each formed its own committee. I thought I had done a good thing, but now I wonder: Did that simple “advancement” contribute to the evo lution of the nonfunctional physiques we see in bodybuilding today?

I say nonfunctional not in an absolute sense, but in the sense that the height to-weight envelope, as it has been pushed, is the antithesis of health and athleti cism. Before the sports became specialized, many people competed in two or more of them, but once they were split, you had to make a choice—lift or build. The groups became even more isolated from each other.

Before, bodybuilding contests had often been held with Olympic weightlifting meets and sometimes with powerlifting meets. In fact, the scoring of the AAU Mr. America competition included “athletic points,” which you got by compet ing in the other sports, and you could not win unless you got the maximum number of athletic points. IFBB events, both professional and amateur, were strictly bodybuilding, as they are today; however, the dominant force in amateur bodybuilding was the AAU. The Mr. Olympia, which was first held in 1965, was and is the ultimate professional title.

Most serious gyms of that era had lifting platforms, power racks and tons of weight. The term free weight did not exist. Try to find a gym that accommodates all three disciplines today.

The magazines changed to fit the new reality. Strength & Health (now, there’s a quaint combination) focused more on Olympic weightlifting, a sport that was in decline. Iron Man continued to cover all three sports and emphasized com plete development (the mind/muscle/health connection). Muscle Builder/Power evolved into a bodybuilding-only publication. And Muscular Development cov ered powerlifting and bodybuilding.

Next month I’ll discuss the ’70s, years in which even more changes took place.

Editor’s note: Send comments via e-mail to [email protected]. IM

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: Christian Martinez

Designer: Emerson Miranda IRON MAN Staff:

Vuthy Keo, Mervin Petralba, David Solorzano 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, 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, Jake Jones

Contributing Photographers:

Jim Amentler, Reg Bradford, Jimmy Caruso, Bill Comstock, Bill Dobbins, Jerry Fredrick, Irvin Gelb,

J.M. Manion, Gene Mozée, Mitsuru Okabe, Rob Sims, Leo Stern, Russ Warner

Director of Marketing:

Helen Yu, 1-800-570-IRON, ext. 1

Accounting: Dolores Waterman Director of Operations: Dean Reyes

Subscriptions Manager:

Sonia Melendez, 1-800-570-IRON, ext. 2 E-mail: [email protected]

Advertising Director: Warren Wanderer

1-800-570-IRON, ext. 1 (518) 743-1696; FAX: (518) 743-1697

Advertising Coordinator:

Jonathan Lawson, (805) 385-3500, ext. 320

Newsstand Consultant:

Angelo Gandino, (516) 796-9848 We reserve the right to reject any advertising at our

discretion without explanation. All manuscripts, art or other submissions must be accompanied by a self-addressed, 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, Director of Marketing: [email protected] Dean Reyes, Dir. of Operations: [email protected] Jonathan Lawson, Ad Coordinator: [email protected] Sonia Melendez, Subscriptions: [email protected]

(9)

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M A S S M O V E S

Killer Quads

Without Heavy Squats

We all know that heavy barbell squats are the fastest ticket to huge thighs. Be that as it may, not all of us can do them safely. For those of us with lower back problems (and this encompasses a very large group), deep squats done with a heavy bar on your back can be akin to play ing Russian roulette. You never know when you’ll go down for another rep and blow out your back coming back up. It would seem that your choices are to either persist in tempting fate with heavy squats or abandon all hopes of ever building thighs with enough meat on them to hang off the bone. Luckily, when it comes to body building training, there’s always more than one way to do it. I’ve come across several methods for keeping the quad gains coming without putting my lower back at risk.

Preexhaust with leg extensions. Leg extensions are commonly regarded as a means of warming up the knees before you do heavy pressing movements, so they’re often performed with light weight and high reps. But you can also use leg extensions to preex

haust the quadriceps so that you need less weight on the pressing movements to follow, and you achieve the same growth-stimulating effects. Start with a couple of light warmup sets, but then go ahead and do three or four tough work sets to failure, using more weight and fewer reps on each consecutive set. An example might be 200 pounds for 20 reps, 250 for 15 and a third set with 300 pounds for 10 reps. That will ensure that your quads fatigue before your hamstrings and glutes when you follow up with squats or leg press es, and you should require only about 60 to 80 percent of the usual weight to hit failure within your desired rep ranges.

A press is a press. Don’t fall for the myth that barbell squats are the only pressing movement that can pack size onto your thighs; it’s just not true. Hard work on leg presses, hack squats or Smith-machine squats can certainly build muscle too. Having to balance a bar on your traps as you do knee bends means that squats are the hardest in terms of the weights you can handle. So it may take 800 pounds on a leg press to work the legs as hard as 300 pounds on squats,

but the result should be the same. Plenty of great legs have been built using pressing movements other than the barbell squat; don’t think it can’t be done.

Squat later in the workout. Of course, it would be wise to keep squats in your leg program for best results. The smart way to do that is to do them at the end of your workout so that you need far less weight. I like to do leg extensions, heavy leg presses or hacks, then walking dumbbell lunges and, only after all of those, barbell squats. All it takes at that point is a couple of very strict sets of 15 deep reps with a mere 225 on the bar to put the final blowtorch to my quads. And honestly, my legs look much better now than they did a few years ago, when I was squatting 500 pounds and injuring my lower

back on a regular basis. —Ron Harris

Editor’s note: Check out Ron Harris’ Web site, www.RonHarrisMuscle.com.

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He was big. He was pissed. And

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— —

TRAI

N

TO

G

AI

N

Neveux \ Model: Jay Cutler

Neveux \ Model: Cesar Martinez

S I Z E S U R G E

Should you use a different grip on each set to change the attack on the target muscle? Absolutely. While you’re at it, you should alter foot position on leg exercises as well. If you’re doing two sets of leg presses, why not do one with a wide stance and the other with a narrower one? If you’re doing three sets of leg extensions, do one with your toes pointing out slightly, one with your toes straight ahead and one with your toes pointing slightly in. In the book Muscle Meets Magnet, author Per A. Tesch, Ph.D., shows with MRI analysis that altering the foot position during leg extensions hits different areas of the front thighs—toes in tar gets the outer quads, and toes out focuses more on the inner quads.

As for upper-body exercises, vary your grip slightly on bench presses, pulldowns, rows, curls, overhead presses and any other exercise to change the angle of pull. In most cases you’ll put a few different actin myosin pairings into optimal register and trigger more overall growth in the target muscle. [Note: If you feel injury-type pain with any grip or foot posi tion, discontinue it immediately.]

Steve Holman

Train, Eat, Grow Editor’s note: The above is an excerpt from the best-selling body building book Train, Eat, Grow The

Positions-of-Flexion Muscle-Training Manual. It’s available from Home Gym

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New Grip,

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Neveux E X P E R T A D V I C E

Success

Modeling

I wasn’t the best athlete in the world or the sharpest guy on Madison Avenue, but I knew how to find them. Whether they were athletes or businesspeople, I’d seek out the best and find out what made them tick.

Outstanding people will show you what they did to be successful. It’s very simple.

1) Find someone who’s already getting the results that you want. 2) Find out what that person is doing.

3) Do the same things, and you’ll get the same results, genetics willing. In my business life and my bodybuilding life I’ve always tried to surround my self with the most successful people I could find. Success leaves clues, and I am a success detective. A by-product of seeking out success models is that you end up with lifelong friends who have the same passions that you have, and you end up helping each other over the years. It’s a two-way street, and you should al ways give more than you receive.

Finding people to model is just a matter of looking for people who are suc cessful in the area you are focusing on. It’s pretty easy. I’ve been doing it my whole life. I find that if I ask people if I can sit with them and find out what makes them successful, they’re usually flattered. In fact, in more than 25 years of ap proaching high achievers, I’ve never been turned down. People who are in great shape or successful in other areas of their life love it when someone notices, and they love to share the secrets of their success. The truth is that most people don’t ask and aren’t interested.

Get curious and find people to model. Then become a person worth modeling. Everyone wins. —John M. Rowley

Editor’s note: John Rowley owned the gym where the movie “Pumping Iron” was filmed, and he was one of the youngest senior vice presidents of any major real estate company in Manhattan. John’s passion is teaching people—and companies—about goal setting, staying motivated and adding a fitness lifestyle to their already busy lives so they’ll have the energy to pursue their dreams. You can contact him at [email protected].

(15)

8

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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 upper-body 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.

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Top powerlifters display their max strength not more than a couple of times a year. The rest of the time they cycle, or back off, into easier training and then build up to a new personal record. Apply that form of periodization to your workouts, and you’re guaranteed to break your personal records—at least if you have the willpower to say good-bye to pump and burn and reduce your reps to the one-to-five range.

Let’s use your bench press as an example. Say your one-rep max is 225 pounds and your best set of 10 reps is 185. On Monday perform 185x5, 190x4, 195x3, 200x2 and 205x1. Rest for three to five minutes between sets—power needs rest. Note that none of the sets comes close to failure. That’s intentional, a part of the periodization strategy. It may be hard psychologically to stop before you reach complete muscle failure, but that’s between you and your therapist.

On Wednesday add five pounds to all your sets: 190x5, 195x4, 200x3, 205x2, 210x1. You’ll notice that not all of the sets are equally hard. That is intentional—scaled down cycling within a workout.

On Friday add another fiver: 195x5, 200x4, 205x3, 210x2, 215x1. On this and any other of your bench days you may do a couple of your favorite muscle-building exercises or, better yet, powerlifting assistance drills like the board press after your power sets.

Come the following Monday, go to your numbers from the previous Wednesday and work back up. Every week you add 15 pounds to your sets and then take 10 pounds off and build up again. It’s called wave cycling. If you look at your singles, your week will stack up like this: 205, 210, 215; 210, 215, 220; 215, 220, 225, etc.

By the end of the third week you will have worked up to your previous best and will top off the month with a P.R. of 230. If it goes up easily—and it should—you may want to try for 235 or wait for Monday and test yourself without tiring preliminary sets. Try this: 135x5, 185x2, 205x1, 225x1, 235x1, and, if the going is good, 240x1 and even 245x1.

Spend the fifth week repping out with your pet bodybuilding moves, and on Monday start another power cycle with slightly heavier weights—say, 195x5, etc. A cycle doesn’t have to last four weeks. If your gains keep on coming, there’s no reason not to take advantage of it for another week or two.—Pavel

Beyond Bodybuilding

Editor’s note: The above is an excerpt from Pavel’s new book Beyond Bodybuilding. It’s available from Home Gym Warehouse for $49.95 plus shipping and handling. Call (800) 447-0008, or visit www.Home-Gym.com.

Using the straightforward power

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Neveux \ Model: Skip La Cour

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-—

-Most people recognize and appreciate somebody who has proper posture. People who have proper posture not only look better but usually feel and function better as well. Imbalanced training can contribute to poor posture and the problems that come with it, but it’s not difficult to reduce upper-back, neck and shoulder pain and improve your appearance.

You pick up training habits from friends, amateur and profes sional bodybuilders and some personal trainers. Bench press es, incline presses, flyes, decline presses, cable crossovers and pec deck flyes are all very popular and are included in some combination in chest workouts. The bench press is without doubt the most popular lift in North America. The pressing movements listed above target the pectoralis major, deltoid serratus anterior and triceps. Flyes primarily target the pecs and delts. The pectoralis major pulls the arm across the chest and down to your side and internally rotates the upper arm. More important, the pecs pull the shoulders forward, giving a round ed-shoulders appearance. The structures that are actually pulled forward are the clavicle and scapula. The scapula, or shoulder blade, is the more mobile of the two structures.

Training can increase the strength and tone of the muscle, in this case the pecs. Adaptive shortening of the muscle can take place if the rounded-shoulders posture is maintained for extended periods of time. That keeps the shoulders pulled forward. It’s further complicated if the muscles that pull the shoulders back are weak. Bottom line: Muscle imbalance can lead to poor posture.

The first problem is obvious: poor appearance. The other problems may not be so obvious. The shoulder blades weren’t designed to be pulled forward. When they are, there’s tremen dous stress on the neck and upper-back muscles. That can lead to chronic upper-back and neck pain.

The shoulder-joint socket is on the outer edge of the shoul der blade. Its resting position is known as the plane of the scapula, which is approximately 30 degrees forward from the plane across the back. As the scapula moves farther forward, so does the socket. If the socket is too far forward, the upper arm must rotate too much to achieve normal ranges of motion

during a bench press, flye or throw ing motion. That causes too much stress on the ligaments and cartilage ring around the socket, which can produce an injury to those struc tures and cause shoul der pain. Lastly, the forward-shoulder position re duces the available space be

tween the collarbone, or clavicle, and the first rib for the bun dle of nerves traveling down the arms. That can cause compression of the nerves, as well as tingling, numbness, weakness and pain in the arm, forearm, hand and fingers. The solution for all of this is to reduce the amount of pec training you do so you reduce the forward pull on the shoul ders. You don’t have to stop training your chest, but you should reduce the number of sets. The pecs must also be stretched. You can do that by standing in a doorway with your upper arm parallel to the floor and the entire length of your forearm against the doorjamb. Do it with one arm at a time. While maintaining the position, let your body rotate slightly away from the arm on the doorway.

The next part of the solution is to increase your training of the upper and middle back. Your back work should include dumbbell rows, barbell rows, seated cable rows, seated machine rows (with a chest pad), seated reverse flyes, pulldowns, traditional rear-delt raises, shrugs and rotator cuff training. Obviously you won’t perform all of those movements in one workout, but you can add an extra movement for the back as well as rotator cuff training. If you’re training your back twice per week, you can select different but similar exercis es in each workout.

Joseph M. Horrigan

Editor’s note: Visit www.softtissuecenter.com for reprints of Horrigan’s past IRON MAN Sportsmedicine columns. You can order the books, Strength, Conditioning and Injury Preven

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Neveux \ Model: Michael Ryan

Neveux

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er

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Keep ’Em

Rolling

Many gyms now feature a new piece of equip ment: a Swiss ball. It looks like a giant beach ball, and when you look at it, the thought occurs—just what is it good for? The large globe seems to bump into you at the most inopportune times, such as in the midst of a searing set of biceps curls.

What sets the ball in motion is often a mystery. Its apparent self-propulsion, however, harkens back to the menacing Rover, the giant globe that trapped a former British secret agent known only as “Number 6” in the surreal prison known as the Village in the 1967 television show “The Prisoner.”

Proponents of Swiss balls say that exercising on

their unstable surface promotes the training of trunk-stabilizing muscles. That, in turn, would serve to train spinal stabilizers, which might lead to fewer spinal injuries. The results of studies done so far to confirm such claims have been equivocal. One study showed that doing crunches over a Swiss ball was supe

rior to doing them flat on the floor. The effect was attributed to a greater range of motion in the

Swiss ball crunches, along with more involve ment of the trunk stabilizers, such as the

oblique and spinal muscles.

Another study found that doing chest presses on the Swiss ball resulted in much the same muscle activation as doing them on a flat bench, but the force generated was less when doing the exercise on the ball. The unstable nature of Swiss balls could prove injurious to trainees with poor balance.

The most recent study examined several ex cises: supine abdominal curls, chest presses, seated shoulder presses, seated laterals, seated biceps curls and seated double-arm overhead triceps presses.1 _{Not all}

subjects showed increased trunk-muscle activation when training on the Swiss ball, as compared to using a conventional bench for the same exercise. The authors suggest that anyone who contemplates training on a Swiss ball should first master

the exercise on a more stable surface, such as a bench. Think about it pragmatically, though: It doesn’t make much sense to do chest presses or shoulder presses on a Swiss ball, since, as the study shows, there’s no guarantee you’re getting any additional benefit over doing the same exercise on a conventional bench. In addition, the injury risk is greater with the Swiss ball, especially if heavier weights are involved.

The one type of exer cise that may benefit from the Swiss ball is the crunch. The greater range of motion you get acti vates more abdominal muscles than doing the same exercise on the floor. Since most ab exer cises don’t involve the use of heavy weights, the injury risk is also lower than for other exercises done on the ball.

—Jerry Brainum 1 _{Lehman, G.J., et al.}

(2005). Replacing a Swiss ball for an exercise bench causes variable changes in trunk muscle activity during the performance of upper limb strength exer cises. Dynamic Med. 4:6.

Does it take balls to work out effectively?

B E G I N N I N G S

Massive Muscles

in Months?

Many people begin training with the expectation of sprouting an impressive set of muscles. If you have unrealistic expectations, such as looking like a professional bodybuilder after 30 days of training, discouragement often sets in. But the truth is that muscles respond far faster than you might think.

That was the conclusion of a study published several years ago in the European Journal of

Applied Physiology by researchers from Ohio State and Pennsylvania State universities. They

found that molecular changes in muscle—which cannot be readily observed—begin within two to four weeks of starting a weight-training program. The study focused on only one muscle group, the front thighs, yet found changes in the trained muscles after only four workouts.

The unseen changes involved an upregulation of anabolic hormones, such as testos terone and growth hormone, and an increase in the activity of contractile muscle proteins, such as myosin, which govern the acquisition of muscular strength. Indeed, it’s common for strength gains to precede muscle gains, an effect traced to better coordination between the central nervous system and the muscles. The early phases of training in volve adapta tions in the muscle that set the stage for intense training and muscular recovery.

In the study, 33 untrained college students exercised their quadriceps for eight weeks. Regular testing done before, during and after the training period showed rapid changes in the levels of anabolic hormones and contrac tile muscle proteins in the students. Both male and female stu dents showed a signifi cant rise in testosterone levels after the work outs, with the women showing a doubling of testosterone levels. The authors think that the upgraded anabolic hormone activity following training promotes rapid muscle healing and recovery and thus prepares the muscles for harder training to come.

Jerry Brainum

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So Good

“No pain, no gain.” The simple meaning of that adage is that unless you train with a certain level of intensity, gains in muscu lar strength will occur either slowly or not at all. In fact, accord ing to the overload principle, to promote muscular growth and strength gains, you must apply some form of overload to any trained muscle.

The overload could be added weight, added reps (up to a point), less rest between sets and so on. You need to lift enough weight to impose a metabolic stress on the trained muscle. That’s usually at least 65 percent of your one-rep maximum, the weight you can lift for one repetition. Using lighter weights is akin to calisthenics, where you can tone a muscle but get no growth.

Training may promote muscular growth by promoting the release of anabolic hormones, such as growth hormone, in sulinlike growth factor 1 (IGF-1) and testosterone. For a long time scientists have been looking for the best type of training for eliciting increases in anabolic hormones. Some studies show that using a weight you can lift for 10 reps, then resting Photo Illustration by Christian Martinez no longer than one minute between sets leads to the greatest rise in both growth hormone and testosterone. In contrast, using a weight that you can lift for only five reps and resting three minutes or more between sets results in no change in anabolic hormone release. That partially explains why many powerlifters and Olympic lifters are strong but often don’t have dramatic muscle size.

Scientists have found that the primary impetus for promot ing the release of anabolic hormones is stress induced by the accumulation of metabolic waste produced in the muscle during exercise. Such waste products include lactate and hydrogen ions, which are the elements that produce the famil iar burning sensation in a muscle during an intense set. Stud ies also show that occlusion of blood vessels during training results in greater gains in muscle size and strength, and the reason for that is also the buildup of waste products in the muscle that sends a signal to release anabolic hormones.

If substances that neutralize such metabolic acids are pro vided during exercise, the release of anabolic hormones tapers off gradually, showing a direct relationship between the level of metabolic stress and hormone release. Thus an exercise regi men that provides a sufficient level of metabolic stress should also maximize anabolic hormone release.

A recent study examined the effects of induced metabolic stress in relation to promoting gains in muscular size and strength.1 _{Twenty-six healthy young men, average age 22, all}

of whom had training experience, were divided into three groups: 1) no rest, 2) with rest and 3) control. The control group didn’t exercise, but the no-rest and rest groups trained with the same exercises, using the same level of intensity. Both groups did the same routine: three sets of 10 reps of lat pull-downs, three sets of 10 reps of shoulder presses and five sets of 10 reps of leg extensions. The no-rest group, despite the name, rested one minute between sets.

While the rest group used the same routine, participants rested between the fifth and sixth rep of each set. That proto col was designed to reduce the level of metabolic waste prod ucts that would otherwise have accumulated in muscle during a set.

The no-rest group showed elevations of lactic acid, growth hormone and norepinephrine, while the rest group did not. Fur ther, muscle growth occurred only in the no-rest group, with an average 13 percent increase in the muscle cross section.

Neither group, however, had any testosterone response.

Testosterone secretion is suppressed for several hours after an exercise session, perhaps because of the increase in cortisol that occurs during intense training. Cortisol interferes with the activity of testosterone and vice versa.

Strength gains were also far greater in the no-rest group. That led the researchers to note, “The current results clearly indicate that continuous repetition without pause is an impor tant factor for strength gains following resistance training.”

The increased acidity in muscle during intense training not only promotes anabolic hormone release but also appears to increase the level of muscle fiber recruitment. The brain appar ently senses the heightened metabolic stress and compen sates for it by recruiting additional fibers. More fiber recruitment translates into more muscle used, and that in turn leads to greater gains in muscular size and strength.

Some argue that the increase in growth hormone doesn’t contribute much to gains in size and strength because GH is relatively short-lived, being degraded in the liver after about an hour. But that criticism betrays a lack of knowledge about ex ercise endocrinology. When GH is released, so is IGF-1. While GH release favors IGF-1 synthesis in the liver for systemic circulation, IGF-1, because it binds to blood transport proteins, lasts far longer than GH. In addition, IGF-1 produced locally in a trained muscle promotes the activity of muscle satellite cells, which are involved in muscle repair and growth.

So what’s the take-home message from this study? First, never pause for any length of time during a set. Many body builders pause for a few seconds between reps, and that may dampen the accumulation of the metabolic waste products that relay the anabolic signal for muscular growth via hormone release.

Another factor to consider is reducing the rest time between sets. The famed bodybuilding trainer Vince Gironda once wrote that to induce gains in muscle size, you must increase the amount of work done within a given time. That means that the less you rest between sets, the greater the accumulation of metabolic waste products. While it’s true that those same waste products may decrease the efficiency of strength pro duction, the payoff is muscle size and strength.—Jerry

Brainum

1 _{Goto, K., et al. (2005). The impact of metabolic stress on}

hormonal responses and muscular adaptations. Med Sci

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