Iron Man - USA №4 2008

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APRIL 2008 / IRON MAN MAGAZINE—

WE KNOW TRAINING

™

SHOCKING ARMS / LOW

-CARB DIETS

APRIL 2008

Please display until 4/8/08

$5.99

www.IronManMagazine.com

LOW-CARB DIETS: The Latest Scientific Findings

OCCLUSION

TRAINING

Wreck Your

Pecs, Not Your

Shoulders

BENCH

PRESS

•Speed Freak—Run Faster With Weight Training

•Pro Muscle—Victor Martinez’s Olympia Quest

•Monster Traps—Etch Upper-Back Mass Fast

PLUS:

SHOCKING

ARMS

Cover Man Dan Decker’s

Gargantuan-Guns

Workout

The New Frontier

of Muscle Growth

Hot Hardbody

Photos of

Jamie Eason

Inside!

LOW-CARB

LOWDOWN

What Science Says

™

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www.ironmanmagazine.com \ APRIL 2006 261

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150 DECEMBER 2009 \ www.ironmanmagazine.com

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This DVD features Greg Plitt, one of the top ﬁ tness 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.

• Key Exercises for Big Gains

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• The Ultimate Fat-to-Muscle Method

• Perfect Rep Speed to Boost Results

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CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CON

April

2008

62 TRAIN, EAT, GROW 102

The keys to making the 3D HIT program a bigger-body builder. (Up your mass!)

88 LOW-CARB LOWDOWN

Jerry Brainum cites the good, bad and ugly about the fat-burning eating plan.

102 OCCLUSION TRAINING

Layne Norton analyzes the research on blocking blood flow and its amazing hypertrophic effects. Plus, a discussion of Charles Atlas’ Dynamic Tension.

130 BENCH-PRESSING ISSUES

Top researcher Jerry Brainum looks at the most popular lift in gyms everywhere. (You want to wreck your pecs, not your shoulders!)

140 A BODYBUILDER IS BORN 33

Ron Harris says weakness during a diet is in the mind. Go mental on the metal!

148 MONSTER TRAPS

Greg Zulak tells you how to mass up your midback, Jack.

170 FULL-BLOWN BICEPS

Cory Crow talks to Dan Decker about his techniques for sky-high peaks.

204 GREG PLITT

The cover model extraordinaire lets you in on his secrets of success.

224 HOLISTIC HYPERTROPHY

From the Bodybuilding.com archives: Glen Danbury shows you how to max out the growth of every muscle fiber. It hurts, but it works.

244 HEAVY DUTY

John Little channels the wisdom of Mike Mentzer. This month: negatives.

252 VICTOR MARTINEZ

Ilir Gatollari reveals how the Olympia runner-up’s controversial placing is fueling his fire to win.

284 HARDBODY

Here’s a hottie with a weight-trained body: petite powerhouse Jamie Eason.

298 ONLY THE STRONG SHALL SURVIVE

Strength coach Bill Starr on how the weights can make you faster on the field.

FEATURES

W E K N O W T R A I N I N G™

Dan Decker appears on this month’s cover. Inset Jamie Eason. Hair and makeup by Alex Almond. Photos by Michael Neveux.

284

102

130

BENCH-PRESSING ISSUES

Wreck your pecs, not your shoulders

HARDBODY Jamie Eason

OCCLUSION TRAINING Blocking blood flow to grow

IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRONMAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KN

OW TRAING IRON MAN MAGA

ZINE IRONMAN MAGAZINE

Vol. 67, No. 4

APRIL 2008

Please display until 4/8/08 $5.99

www.IronManMagazine.com

LOW-CARB DIETS: The Latest Scientific Findings

OCCLUSION

TRAINING

Wreck Your Pecs, Not Your Shoulders

BENCH PRESS

•Speed Freak—Run Faster With Weight Training •Pro Muscle—Victor Martinez’s Olympia Quest •Monster Traps—Etch Upper-Back Mass Fast

PLUS:

SHOCKING

ARMS

Cover Man Dan Decker’s Gargantuan-Guns Workout

The New Frontier of Muscle Growth Hot Hardbody Photos of Jamie Eason Inside! LOW-CARB LOWDOWN

What Science Says

™

C1_April2008_F.indd 1 2/5/08 12:37:54 PM

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See more Video @

www.IronManMagazine.com

See more Photos @

ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONT

28 TRAIN TO GAIN

The power of the pump and why we lift. Plus, Joe Horrigan’s Sportsmedicine.

44 SMART TRAINING

Coach Charles Poliquin solves another deflated-delt dilemma.

50 EAT TO GROW

New findings on creatine, saturated misinformation and Holy cramp!

72 NATURALLY HUGE

John Hansen explains proper bench press form for the perfect pec-growing storm.

78 SHREDDED MUSCLE

Dave Goodin’s muscle-building decision: To use, or not to use?

84 CRITICAL MASS

Steve Holman on muscle contraction and the size reaction.

238 BODYBUILDING PHARMACOLOGY

Jerry Brainum talks testosterone boosting with estrogen blockers.

260 MUSCLE “IN” SITES

Eric Broser’s Web-browsing finds—Dexter Jackson is in the house—reviews (Jay Cutler’s latest DVD) and training advice.

264 NEWS & VIEWS

Lonnie Teper covers the wild world of bodybuilding. Plus, the Reg Park memorial.

274 PUMP & CIRCUMSTANCE

Ruth Silverman’s physique-comp commentary with plenty of picture-perfect punch.

308 MIND/BODY CONNECTION

Bomber Blast with Dave Draper, IRON MAN’s Rising Stars and a review of the new Jon Pall Sigmarsson DVD, “Larger Than Life.”

320 READERS WRITE

Cory encore and mistakes galore. Plus, old-guy gusto and NO to grow.

DEPARTMENTS

274

PUMP & CIRCUMSTANCE Picture-perfect panache CONTEST COVERAGE Get the latest, greatest results, photos, video and blogs from the biggest events.

HOT CLIPS Feel your heart race when you view these studio sessions with fit, gorgeous gals. PDF LIBRARY Read and/or download some of our most popular features. Build your muscle-building collection. BEHIND-THE-SCENES VIDEOS See and hear interviews with the stars of the muscle world. ONLINE VIEWERS’ CHOICE

Here are the places that IronManMagazine.com viewers recently clicked on the most:

Eric Broser presents the nine secrets of

manifesting mass mentally. It’s all in

the mind, says Boser, as he shows you

how to go mental. Then Jerry Brainum

continues his low-carb lowdown with

the details on getting the most out

of the pudge-purging plan without

harming your health. Plus, the TEG

men reveal how to specialize for new

size with their quick-but-brutal 3D HIT

blast—loads of occlusion here. Look

for the May issue on newsstands the

ﬁ rst week of April.

In the next IRON MAN:

>

_>

28

TRAIN TO GAIN Power of the Pump Contents_F.indd 24 Contents_F.indd 24 2/6/08 4:56:26 PM2/6/08 4:56:26 PM

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26 APRIL 2008 \ www.ironmanmagazine.com

PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S L

ETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LET

E

My friend Bob Gajda, a Mr. America and Mr. Universe in the mid-’60s, started out as a three-letter athlete in high school. He spent four years in the Air Force as a fitness instructor, but his athletic accomplishments, while extraordinary, come in a distant second to his vision and creativ-ity.

I first met him at the Division Street YMCA in Chicago in 1962. The YMCA had given him a couple of rooms in the basement to set up a weight-training gym. Bob took the empty rooms and put together a gym that was equipped with many of his own designs, which he had talked various people into welding together for him. The members of the Y were a diverse ethnic mix who had the common bond of working out. Bob was the undisputed cheerleader, but they also included the newly arrived from Cuba Sergio Oliva. In addition to Sergio, many local body-builders trained there.

The Duncan Y learned of Bob’s skills and hired him away from the Division Y. Now his fertile mind was fueled by not only his enthusiasm but also a budget, which had to bring his ideas to life. Bob created one of the best gyms in the country at that time and attracted a group of bodybuilders and weightlifters equal to the gym. Besides spending many hours keeping it all going, he was working on a master’s degree in kinesiology. Many years before anyone else talked about range of motion, he was already applying his theories on ROM to championship weightlifters and other athletes. He talked about and created devices to enhance balance and coordination, again when no one else in our world discussed it. I sort of tolerated the conversation, since I was only interested in strength and development. Ah, but now the world has caught up with Bob’s vision. There isn’t a world-class athlete today who doesn’t work on range of motion and balance as a part of strength and skill training.

All of these memories have surfaced because of two things: 1) nu-merous articles that have appeared in the popular press about athletes, stretching for ROM and balance over the past few months and 2) the de-cline of those attributes with age. These days my workouts contain not only strength and cardio but also stretching and balance work. I wish I had starting doing them back then. As per Bob’s advice from 40-plus years ago, I don’t overdo stretching, and I only do it when fully warmed up—after I have worked the bodypart. Bob was the first to state that everyone has a unique range of motion. If you exceed it, you can dam-age the joint and cause instability in the joint.

I have recently added a new five-minute routine to my regular pro-gram that includes stretches for my lower back, shoulders, hamstrings and quads and some balance work. Those short routines have given my training a new dimension and have reenergized me.

To comment, please send e-mail to [email protected]. IM

The Five-Minute

Workout

Publisher’s Letter

by John Balik

Founders 1936-1986:

Peary & Mabel Rader

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 Designer: Chester Chin

IRON MAN Staff:

Mary Gasca, Vuthy Keo, 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, Pete Siegel, 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, Ron Avidan, Roland Balik, Reg Bradford, Jimmy Caruso, Bill Dobbins, Jerry Fredrick, Irvin Gelb, Isaac Hinds, Dave Liberman,

J.M. Manion, Merv, Gene Mozée, Mitsuru Okabe, Rob Sims, Ian Sitren, Leo Stern

Director of Marketing:

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

Accounting: Dolores Waterman 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 speciﬁ cations for submissions. IRON MAN is an open

forum. We also reserve the right to edit any letter or manuscript as we see ﬁ t, 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] Jonathan Lawson, Ad Coordinator: [email protected] Sonia Melendez, Subscriptions: [email protected]

™

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B I G G E R B O D Y P A R T S

I remember being disappointed and disgusted by the way some of the top pro bodybuilders in the ’90s trained when I watched them at Gold’s Gym in Venice. I distinctly recall seeing Paul Dillett go through an entire shoulder workout without once using what I consid-ered heavy weight, especially for a man of such freakish propor-tions. Instead, he used higher reps, supersets and short rest periods to blow up his delts to the point where they weren’t much smaller than basket-balls. “Pump trainer,” I said dismissively about him and others like him while holding deeper respect for men who pushed and pulled earth-shattering

weights, like the reigning Mr. O, Dorian Yates.

That’s how I styled my own workouts, and I took pride in the big numbers I could claim on various exercises. Not coincidentally, I soon accumulated many injuries, just like Yates. I wrote off the pump trainers’ undeniable results as a combination of very gifted genetics and a medicine cabi-net full of goodies. Yet it was always obvious that those guys looked like superhuman comic-book heroes, while I looked, well, all too human.

As the years went by, I began incorporating fascial stretching into my workouts between sets on the advice of Cincinnati-based training and nutrition expert John Parrillo. More recently I’ve been training D.C. style, and aggressive fascial stretching is also part of that system. The theory is that fascia, the very tough connective tissue that sheaths all the skeletal muscle (stronger on a square-inch basis than stainless steel), effectively restricts muscle growth. In other words, you could be training and eating to stimulate growth, but the fascia would prevent it from happening because it had your muscles in a choke hold, like a tight corset.

Finally, after a conversation with nutritionist Hany “the

Pro Creator” Ram-bod, I came to realize that al-though the stretch-es were some-what effective in expand-ing the fascia, an even more effective way to accom-plish that was to get the best pump pos-sible. Suddenly it made sense how so many pumpers could grow so large despite not always training heavy. By filling up the muscles with more blood than they’d ever held before, they pushed outward against the fascia and forced it to expand.

If you have a problem bodypart, ask yourself how well it pumps compared to your better bodyparts. If you answer, not very well at all, try doing higher reps, multiple sets with very brief rest periods, drop sets and supersets. Be sure to eat carbs and drink plenty of water before training and perhaps even throw in a nitric oxide precursor supple-ment. The solution to bringing up a stubborn bodypart, or even making overall gains, could be as simple as making it a priority to not only get stronger on basic exercises but also make sure you always get a hellacious pump.

Lifting heavy weights is nice, but believe me when I say that it’s not the only important factor in building bigger

muscles. —Ron Harris

www.RonHarrisMuscle.com

Paul Dillett.

Neveux \ Model: Lee Priest

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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 forearm- and grip-building tool on the market because it provides your muscles with the two essential requirements they demand for awesome size and strength: speciﬁ city (mimics gripping action) and progressive resistance.

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It’s All

You!

There are three words I never want to hear from my training partner during a set: “It’s all you.” Talk about ironic. Whenever you hear someone shouting that phrase, you can be 99.9 percent sure that it’s all him doing the lift—the guy spotting, not the guy lifting. It’s most commonly used to encourage a guy attempting to bench-press about 50 percent more than he is actually capable of, as his unfortunate spotter is forced to pick up the slack with a heavy upright row to prevent the first guy from being crushed to death by the heavy barbell.

If you really want to make sure a lift is all you, give strict instructions to your spotter not to touch the bar until the lift is complete. A spot-ter can legitimately assist you in unracking or rack-ing a weight, but in between those two moments, the policy should be hands off.

Kai Greene, a rising pro star with wheels that are truly outrageous, talks about always doing his squats 100 percent on his own strength, even when the bar is bending under a 600-pound load. “My training partner is behind me in case of emergency, but I don’t allow any of that hugging-under-the-arm-pits nonsense,” he says. “I need to know that every rep I do is really mine. Once someone is helping, there is no way to know exactly how much he did for you.”

Training partners are great, and having a spotter on standby for heavy lifts is a smart idea too, but be careful that you don’t rely on anybody but your-self to lift your weights. For many years I foolishly believed I was using X amount of weight on this or that exercise when in fact I was only lifting a portion of it on my own. At one time I used to load up the squat bar with more than 700 pounds and do half-reps with a spotter behind and under me like a shadow. Now I do the reps with no help, and my physique is infinitely better than it was in the old days.

In short, “it’s all you” shouldn’t be a lie told to you by a training partner or spotter helping you—it should be the truth told from a slight distance. —Ron Harris

Neveux \ Models: Markus Reinhar

dt and Hubert Morandell

Are your spotter—and your ego— costing you muscle gains?

Train to Gain / EFFORT

Isaac Hinds \ www

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Roland Balik

Quick show of hands: How many ofyou have shoulder problems? If not now, then at one time or an-other? Wow, that’s a lot of you. Now, how many of you have done barbell or dumbbell presses with so much weight that you got only four or five reps? What do you know, same peo-ple put their hands up!

Don’t worry, I’m not picking on you. My hand was up too. I talk to an awful lot of top amateur and pro bodybuild-ers, and shoulder problems are as common as tribal tattoos and fake designer sunglasses. But I noticed that I never hear female bodybuilders com-plain about shoulder pain or injuries. Not long ago I had the chance to ask four-time Ms. Olympia Iris Kyle about the phenomenon, and she answered in a flash. “It’s the male ego. A lot of men are very concerned with being the strongest guy at their gym, and they use the heaviest weight possible to make sure of that.”

Iris has some fantastic shoulders of her own and works them in the rep range of 12 to 15. That’s two or three times as many reps as you see most men performing for their delts, espe-cially if we’re talking about dumbbell or barbell presses.

“Doing low reps on overhead presses makes no sense,” Iris said. “The shoulder joint is such a vulner-able area, so why would you want to have it support so much weight that you have to battle just to keep it bal-anced? One false move, one slip out of the groove, and your shoulders are wrecked. For another thing, you barely stimulate the muscle until you get up to at least 10 reps.”

If you don’t mind taking advice from a girl (who happens to be the best fe-male bodybuilder today), you would be wise to listen to what Iris has to say. Fewer injuries and more gains in your shoulders—doesn’t that sound pretty

cool to you? —Ron Harris

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Train to Gain / MATURE MUSCLE

Knee Pain

and Quad Gain

Q: I’m 49 years old and have trained since my early 20s. Now when I squat, my knees hurt; but everyone tells me that if I don’t squat, my legs won’t grow. Is that true?

A: While squats are a very good mul-tijoint exercise for overall leg size, they’re not the only way to build your thighs. In fact, ideally, you should find your specific biomechanical and musculoskeletal-op-timized exercises, based on your bone lengths, joints and muscle fiber varia-tions.

For instance, a tall man—say, 6’5”—with narrow hips and small knees and ankles is going to get very little out of squats. His chances of ever getting enough weight on his back to perform 10 perfect reps, without his upper body tilting forward, are slim to none. For you I recommend one warmup set and two

sets of heavy leg presses to failure, followed by leg exten-sions—as many as you can with as much weight as you can. Finish with leg curls for three sets of 12 reps. Or you could try doing hack squats, leg curls and leg extensions in a tri-set, tak-ing each exercise to muscular failure.

Another element of your question is interesting—you say that your knees hurt. Are you dropping down too fast and/or bouncing out of the bottom? I suggest that you have a very good physiatrist (a doctor who knows kinesiology, anatomy and the musculoskeletal system better than any other M.D.). Physiatrists look at the area of concern and do a variety of tests. They can find muscle imbalances. Often people work their quadriceps far too much and neglect their equally impor-tant hamstrings. That can cause anything from tightness in the backs of the thighs to knee injuries.

To avoid knee problems, I train with the same fluidity and strict rigidity that I use for my upper-body work. For example, when I work my hamstrings with leg curls, I imagine that I’m doing concentrated barbell curls for the biceps of my upper arms—except I’m doing them with my legs. That helps the feel of the exercise.

When squatting, I use knee wraps and two belts, and I wear boots that support my ankles. Using two weight belts may sound strange, but it helps me. I use them only when I squat for six to 10 reps with very heavy weight—which I rarely do anymore. Because I’m tall, my upper body starts to bow forward; however, having a powerlifting belt around my waist and a regular belt above it, turned so that the buckle faces the back, supports my long upper body. The extra support helps me stay upright throughout the entire set.

If you cannot see a physiatrist, ask yourself whether your knees hurt if you squat slowly without weight to just below parallel and then back up to just before lockout. If the answer is yes, then the problem could be metabolic. Some people form crystallized uric acid–based substances and/or calcification in the joint.

If that’s the case for you, try the following diet for six to eight weeks and see if your knees feel better:

• Your protein should come only from egg whites, wild

salmon, skinless turkey and/or chicken breasts—no red meat at all and no protein shakes.

• Your carbohydrates should come from green vegetables and low-glycemic fruits—that’s all. No bread, rice, pasta, oatmeal, nothing that has been made by a human being.

• Your oils should be limited to small amounts of almonds, macadamia nuts and olives—do not cook with any oils.

Here are a few key points to remember: 1) The knee joint is intricate. Always have your knees over your feet when doing any type of squat or leg press. Don’t point your feet inward or outward when squatting or doing a leg press. That will change the way that the knee joint moves.

2) Don’t bounce at the bottom of your squats. That can cause permanent damage to the patella tendon.

3) Use wraps only when you squat heavy. Don’t use them for light sets or for leg extensions or any other leg move-ment.

4) If you’ve struggled with squats and you’ve tried all of the methods that I’ve suggested but still don’t feel right when squatting, do leg presses or hack squats instead. 5) If your knees continue to hurt, find out if you have an injury; if you don’t, try the diet.

6) Wear above-ankle boots for better balance and stability when you squat.

7) If you’re tall, try squatting while wearing two belts to help keep your body erect.

8) Never lock out when squatting or leg pressing; always keep as much tension on your thighs and glutes as you can. 9) Don’t squat every time you train legs. Once in two cycles is plenty. Rotate in other movements for your thighs.

—Paul Burke

Editor’s note: To contact Paul Burke, write to 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,

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Train to Gain / HARDGAINER

The Brothers

Grimm

It’s been three months since Yiannis and Stelios performed the two pseudo workouts I described in the first column of this series. The brothers are making con-sistent progress and are thrilled about what bodybuilding is doing for them.

Their training routines now reflect their different body struc-tures. Previously they’d always followed the same routines. They continue to train together, spot each other and encourage each other.

Although Yiannis, at 6’, is just two inches taller than Stelios, he has a much lankier body structure. Yiannis’ limbs are sub-stantially longer than Stelios’, but his torso is shorter. As a result, Stelios is much better suited to the barbell squat and the bench press than Yiannis, and Yiannis is much more suited to the deadlift than Stelios.

So while Stelios uses barbell squats and bench presses, Yian-nis does parallel-grip deadlifts (using a hexagonal shrug bar) and parallel-bar dips. Both use the regular straight-bar deadlift, but

only Yiannis performs it full range from the floor. Stelios’ longer torso and shorter limbs make the full-range deadlift an ineffi-cient, high-risk exercise for him. Instead, I have Stelios perform it in a power rack, lifting from knee height. The reduced range of motion has made the exercise safe and more effective for him.

Now that the brothers have had some physical restrictions ironed out by a chiropractor and some soft-tissue therapy from a physical therapist, they have symmetrical flexibility developed through the stretching I’ve had them doing. As a consequence they are now in much better physical condition and able to use correct exercise technique.

Because they had to unlearn bad exercise technique, I had them start out with very comfortable poundages. Now they are training hard on all their exercises except squats, deadlifts and parallel-grip deadlifts. They’re still consolidating correct exercise technique in those exercises, using very comfortable poundages.

Prior to my intervention, the brothers had been following a four-day-split routine, dividing their program into upper-body and lower-body work, hitting each bodypart twice a week. Not only were they training too frequently, they were doing too much at each workout. They were unable to train hard enough to stimulate growth on such a program, and even if they’d been able to train hard enough, they weren’t allowing enough recovery time in which to grow. I abbreviated their routines and reduced their overall training frequency to three times a week.

Their new program alternates a different pair of routines for each of them—still using an upper/lower split—but over three

days a week, not four. They train Monday, Wednesday and Friday, alternating upper-body and lower-body workouts. That gives them four full rest days each week and has them train each bodypart three times every two weeks. On their old program they were getting only three full rest days a week and training each bodypart four times every two weeks.

The gym the brothers trained at didn’t have the small exercise plates they required in order to make gradual progression once they were close to their best cur-rent poundages. I had them get their own set of small exercise plates—two pairs of one-pound plates, one pair of half-pound plates and one pair of quarter-pound plates. They take them to the gym, keep them in a pouch when not in use, and guard them well. They even have “Brothers Grimm” engraved on the plates.

Before each exercise, Stelios and Yiannis check their train-ing logs for the weights to use for warmup sets and for work sets—and immediately after each exercise they write down the work-set weight and the rep numbers they achieved. If one of them made his target, he marks an asterisk alongside his note of weight and reps to remind him to increase the poundage for that particular exercise. Prior to my involvement, they never kept any type of written record.

Right from the start I stressed the importance of good nutri-tion. They’d both been cutting corners there. They immediately got themselves on a good dietary program—for their health

and their bodybuilding. They eliminated all junk food, started to

eat every three hours and satisfied their calorie requirements every day, neither overeating nor undereating. I urge you to do the same.

They also stopped shortchanging themselves on sleep. Because they have to be up at 6:30 every morning for work, they now go to bed at 10:30 every evening. Eight hours’ sleep each night is now their minimum. I urge you to do the same if you want to maximize your recuperation ability.

Next time I’ll take you through the brothers’ new lower-body routines.

—Stuart McRobert www.Hardgainer.com

Editor’s note: Stuart McRobert’s first byline in IRON MAN appeared in 1981. He’s the author of the new 638-page opus on bodybuilding Build

Mus-cle, Lose Fat, Look Great, available from

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Train to Gain / SPORTSMEDICINE

Unexpected Benefits

IRON MAN readers have quite an age range. Some have just

begun weight training, usually in the high school weight room for football. Others have read IRON MAN for 40 years. Younger read-ers don’t know the stereotypes and myths that surrounded weight training, many propagated by the medical community. Almost all the myths were based on bias and prejudice.

For example, people were told that training would make them slow, enlarge their heart, stunt their growth,

hurt their knees and so on. Dedicated trainees knew those ideas weren’t true. They kept working out, and eventually, the rest of the world came to realize the myths were unfounded.

If you look at the men in the 100-meter finals in the Olympics, you’ll see heavily weight-trained athletes who aren’t slow. Any NFL or NCAA football game is filled with very fast, very agile and very strong football players. More knees have been ruined by heavy leg extensions than heavy squats. Now we’re beginning to realize that there are benefits from weight training that we never considered. That should be of interest to older readers, as well as the parents, aunts, uncles and grandparents of younger readers.

When I first started working in physical therapy in the late 1970s, we were taught that structured weight training was worth-less in the rehab setting for stroke patients and deconditioned patients. Our focus was to be on specific motions with manual

resistance in certain patterns. Research now overwhelmingly indicates that strength training in elderly, deconditioned patients results in improved ability to walk, increased walking distance, increased endurance and improved balance and agility.

The benefits of weight training don’t stop there. Studies have shown that serum lipid levels have been lowered with weight train-ing. Serum glucose—a.k.a. blood sugar—is lowered with weight training. Exercising muscle doesn’t require insulin to transport

glu-cose across the muscle membrane. A marker of inflammation in the body—and one that is often associated with obesity-related inflammation—is C-reactive protein. Diet and aerobic exercise can help lower that marker; however, weight training, aerobic exercise and diet lower C-reactive protein much further. If we can reduce fats in the blood, blood sugar and inflammatory markers by weight training, we’re truly generating good health.

Women can increase their bone density with weight training. If we combine improved lower-extremity strength, bone density, balance and agility, we can help women reduce the risk of hip fractures. One of the biggest fears of the elderly is falling. That fear can be reduced. Again, weight training promotes health and well-being.

Chronic obstructive pulmonary disease affects millions of people. Weight training has been found to improve various fac-tors of COPD.

Weight training is now recommended for patients after heart attacks. Thirty years ago it was believed to be harmful to the recovering heart attack patient. Research revealed few ir-regularities in the heart with weight training, and weight training gives the patient more confidence.

Body-image issues in college-age females have been found to improve with even short-term weight training. So it has mental as well as physical benefits.

My hope is that the ancillary benefits further motivate you. If you’re a young reader, perhaps you can share the information with mothers, fathers, grandparents, aunts, uncles or friends who suffer from any of the maladies mentioned. Show them how to train. Start them very, very slowly and carefully. Make sure their primary doctor knows they’re embarking on a gently pro-gressive exercise program and get the doctor’s approval. When in a few months I post this information on my Web site, SoftTis-sueCenter.com, I’ll include many references for your interest and

follow-up. —Joseph M. Horrigan

Editor’s note: Visit www.SoftTissueCenter.com for reprints of Horrigan’s past Sportsmedicine columns 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 Rotator Cuff Solution by Horrigan and Jerry Robinson from Home Gym Warehouse, (800) 447-0008 or at www.Home-Gym.com.

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Train to Gain / PLAN TO GROW

More than 20 years ago my Marine Corps JROTC instructor taught me a little catchphrase that stuck in my head. It was one that had served him well during his two tours in Vietnam. He called it “the Four P’s”—Preparation Prevents Poor Performance.

It’s a simple but an important concept in wartime. Preparation means things like making sure all weapons, vehicles and communication equipment are functioning properly and thinking ahead so you have the ammunition, fuel and other supplies you may need. As wacky as it may sound, the four P’s can be equally applied to ensuring success in your bodybuilding goals.

A large part of success in bodybuilding comes from doing several things correctly and consistently. The most obvious is your training. A lot of bodybuilders and serious weight trainers treat their workouts in a fairly random man-ner. They may know what bodyparts they will work on a given day, but when it comes to the actual exercises, the weights, sets and reps they will use, they have no plan. They do whatever the hell they feel like, essentially.

That brings me to another little catchphrase involv-ing P’s: If you fail to plan, you plan to fail. Write out your workouts ahead of time in a training journal, including the weights you’ll use and how many reps you need to get. That’s a far more concrete way of evaluating the success of a workout than generalizing about getting a pump or

how you feel the training session went.

You should be even more diligent and organized in planning your nutrition and supplementation. Know what you’re going to eat for every meal, every day, as well as which supplements you need to take and when. Stock your foods and supplements so that you don’t ever run

out. Cook large quantities of food so you have multiple meals ready to heat up and eat.

Finally, plan exactly what you’re trying to accomplish at any given time. Without a clear and definite goal to aim for, you tend to get lost and vacillate between whether you want to get leaner, gain mus-cle, get stronger or improve specific bodyparts. Pick one or two goals to work toward in a short and finite time period before moving on to another. To some, taking the time to plan the details of their training and nutrition may seem anal and nerdy, but they’ll be the first to come up with a list of lame excuses for why they fail to see results themselves. The real reason they fail is that they don’t plan!

—Ron Harris www.RonHarrisMuscle.com

Pack on Muscle With the

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Neveux \ Model: Micheal Er

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“You [lift] for self-fulfillment, for the adrenaline rush, because the fat guy living next door to you can’t or won’t or is afraid to; you [lift] for affirmation, to defy death; you [lift] to scare your mother; you [lift] for a sense of love or abandonment or com-panionship; you lift because you need the endorphins; you [lift] because you are a screaming kamikaze who needs to feel the

rattle of the [iron] in your bones in order to feel like your life has meaning and sub-stance and emotions that can’t be expressed sitting behind a desk or basking in the communal fire of prime-time television. And sometimes you just [lift] to get exercise.”

That about says it all.

—Steve Holman www.X-Rep.com

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Q: My delts are about as flat as pancakes. Any rapid solution to the problem?

A: Wide, round shoulders have been built with both high loads and high volumes. Powerlifters and Olympic lifters have built impressive shoulders using low reps for multiple sets on compound exercises, such as presses and upright rows. On the other hand, there are plenty of bodybuild-ers out there with the fantastic deltoid development that comes from high reps, short rest intervals and isolation-type movements. I’m of the opinion that people achieve better deltoid development if they cycle in and out of both approaches.

I find that descending, or drop, sets and preexhaustion are particularly effective at promoting shoulder growth. When someone has problems adding mass to the middle-delt area, tri-sets or Omni-rep breakdown sets can solve the problem.

Tri-sets are three exercises performed one after

anoth-er—back to back—before taking a rest. Here’s a good tri-set for the mid delts:

A-1 Standing lateral raises 3 x 8-12, tempo 4/0/X/0 A-2 Low-pulley upright rows 3 x 8-12, tempo 4/0/X/0 A-3 Seated dumbbell presses 3 x 8-12, tempo 4/0/X/0 Perform A-1, A-2 and A-3 in a series, take a two-minute break, and repeat two more times, for a total of three tri-sets.

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SMAR T TRAINING SMAR T TRAINING SMAR T TRAINING SMAR T TRAINING SMAR T TRAINING SMAR T TRAINING SMAR T TRAINING SMAR T TRAINING SMAR T T RAINING SMAR T TRAINING SMAR T TRAINING SMAR T TRAINING

Smart Training

by Charles Poliquin

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