Iron Man - USA №11 2009

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

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www.ironmanmagazine.com \ APRIL 2006 261

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150 DECEMBER 2009 \ www.ironmanmagazine.com

&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

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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

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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.

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Whatever You Need—Wherever You Train ™

 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

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(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]

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Helen Yu, Marketing: [email protected]

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Brad Seng, Webmaster: [email protected]

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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

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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.

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Whatever You Need—Wherever You Train ™

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.

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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.

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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

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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

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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

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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

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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

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Training: Six days a week with weights; seven days of cardio

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Whatever You Need—Wherever You Train™

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

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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

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\ JULY 2006 181

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

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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

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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

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Creatine: How Long to Load? Creatine is thought to act as an intramuscular backup to supply the phos­ phate your body needs to regenerate adenosine triphosphate, or ATP, the im­ mediate source of energy for muscle contraction. ATP produces energy when it gives up a phosphate molecule, becoming adenosine diphosphate, or ADP. If enough creatine is stored in the muscle, the creatine donates its phosphate to regenerate ATP. The body synthesizes an average of one gram a day of creatine from the amino acid precursors glycine, arginine and methionine. You get an­ other gram a day if you eat meat and fish. Shortly after creatine was introduced to the sports-supplement market, a series of studies found that the most efficient way to take it involved loading 20 grams a day in four five-gram doses for five days. After that a maintenance period followed, in which you took three to five grams. It was all designed to fill muscles with creatine rapidly. Later studies demonstrated that you could also load muscles simply by taking three grams a day for 30 days; however, more recent research shows that you’d need to take five grams a day for the long-term creatine load to work. Other studies have found that loading creatine for just two days produces a significant ergogenic effect. A recent study of women found that while loading creatine for two days did increase muscle stores, it failed to increase exercise work capacity. The consensus is that muscle creatine peaks after three to six days of loading, although other research shows that after two days of loading, 60 to 70 percent of the dose is excreted. The latest investigation of creatine loading featured 17 healthy young men randomly assigned to either a creatine or a placebo group. Those in the creatine group took 20 grams a day in five-gram doses four times a day. Both groups lifted weights during the study. The five-day creatine regimen led to a 12 percent increase in anaerobic power, along with an 11 percent increase in one-rep-maxi­ mum back-squat strength. The creatine users also experienced an increase in lean mass and a 4 percent drop in bodyfat levels. Taking creatine for only two days didn’t yield those performance gains, although muscle creatine did in­ crease. It appears that you need to load creatine for five days minimum to get maxi­ mum results. Other questions, however, remain unanswered. For example, if the muscles are loaded with creatine after two to three days, why don’t you see exercise improvements until after a five-day load? Also, since we know that after two days of loading creatine you excrete 70 percent of the total dose, what con­ tinues to boost exercise power? My guess is that it’s the increased muscle pro­ tein synthesis, as well as higher levels of creatine-induced IGF-1. Those would involve reactions that go beyond merely boosting energy stores in muscle. —Jerry Brainum

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That can affect your workouts, weight and wellness • Vinegar-and-oil salad dressing may improve your blood pressure. Rats given vinegar daily for eight weeks showed an average 20-point drop in systolic blood pres­ sure. • Arginine may aid in fat loss. Research­ ers gave obese mice diets fortified with extra L-arginine, and the rats’ bodyfat gains decreased by 64 percent. • Tomatoes and other red and orange fruits and vegetables may help keep bones strong. Carotenoids like lycopene appear to safeguard bone density. • Broccoli has been shown to boost brain power and reduce cancer risk, and now it appears to improve lung health. New research suggests that it may be a key in reducing and/or preventing asthma. • Avocados contain more muscle-build­ ing protein than any other fruit. They also have more hearthealthy monounsaturated fat, folate and potassium than any other fruit. Four ounces total about 190 calories, mostly from good fat. —Becky Holman www.X-tremeLean.com

Law, Y.L., et al. (2009). Effects of two and five days of creatine loading on muscular strength and anerobic power in trained athletes. J Strength Cond Res. 23:906-914. 60 NOVEMBER 2009 \ www.ironmanmagazine.com

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Nitric oxide supplements are hot in the bodybuilding sup­ plement world. Most are based on the amino acid arginine, which is the immediate precursor of nitric oxide synthesis in the body. How much arginine converts to NO depends on several factors, including enzyme activity. Another factor is how much arginine gets absorbed into the body. Taking large doses of oral arginine increases the activity of an enzyme in the liver called arginase, which breaks down arginine, thus blunting it’s uptake into the blood. Some studies show that you need 18 grams or more for arginine to be effectively converted into NO. In contrast most NO supplements contain a modest dose of three to four grams. The larger doses of arginine require intravenous infu­ sion to bypass the arginase barrier in the liver. Attempting to swallow 12 grams of arginine or more at a time usually results in nausea. That’s probably why most NO supplements contain smaller doses. Several studies have shown that some bodybuilders who’ve used NO supplements experience symptoms indicat­ ing excess NO production in the body. One typical side effect is a drop in blood pressure, since NO widens, or dilates, blood vessels. Though it may not be welcome, it does show that the NO supplements are working as advertised. Other studies, however, show that no oral dose of arginine has any effect on blood vessels. As researcher Richard Bloomer, Ph.D., has pointed out, you wouldn’t want a huge sudden release of NO. Excess amounts are implicated in septic shock—sometimes called blood poisoning—which has a 50 percent mortality rate. Keep in mind that NO is a double-edged biochemical sword. It’s a free radical, which, when combined with hydrogen per­ oxide released during normal metabolism, becomes peroxini­ trate, one of the more potent and damaging free radicals. NO offers vital benefits besides the well-known expansion of blood vessels. Studies show that NO generation in the

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heart is involved in important cell-signaling reactions. In the brain NO regulates transmissions across neurons. It’s also involved in release of hormones, including both testosterone and growth hormone. Various diseases have a characteristic NO deficiency—for example diabetes, high blood pressure and pulmonary hypertension. The most popular method for increasing NO is through the use of Viagra, which lowers blood pressure. Diabetics, who often lack NO, don’t respond as well to Viagra. Nitric oxide combined with vitamin B12 is proving effective for treating dogs that have cancer. The B12 disguises the NO, enabling it to pen­ etrate and destroy tumors through its free-radical action. Arginine is not the only means of boosting NO synthesis. Another type of supplement combines L-carnitine with propionate, a salt compound, and the amino acid glycine. Taking 4.5 grams of it daily boosts NO by an average of 18 per­ cent. Taking antioxidants also protects against the premature breakdown of NO in the blood. Perhaps the most overlooked method of boosting NO is also the cheapest and most avail­ able—eating vegetables. Why would vegetables boost NO synthesis? They naturally contain nitrate and nitrites, which are the end products of NO metabolism. While they’re usu­ ally inert, the body can recycle them into active NO. The best nitrate-rich foods include lettuce, spinach, beetroot and pomegranate. Another option is to drink vegetable juices. Those foods supply a sustained-release alternative to taking large doses of arginine and may prove helpful to those who have defects in the enzymes that convert arginine into NO. —Jerry Brainum www.JerryBrainum.com Butler, A.R.,et al. (2008). Therapeutic uses of inorganic nitrite and nitrate: From the past to the future. Circulation. 117:2151-2159.

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BCAAs and Delaying CNS Fatigue Protein provides your body with amino acids that are vital to building muscle tissue. Among the 22 known biologically active aminos, 14 are considered nonessential—alanine, glycine, serine, cysteine, tyrosine, aspartic acid, proline, histi­ dine, citruline, arginine, ornithine, glutamic acid, glutamine and glycine. Nonessential doesn’t mean they aren’t required, just that the body can produce them. Eight are considered essential—meaning they can’t be made by the body and must be obtained via the diet: isoleu­ cine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Each amino has unique attributes. Grouped together, however, they’re an anabolic force to be reckoned with; for example, leucine, isoleucine and valine, which are the branched-chain amino acids. New research shows that BCAAs regulate alterations within the central nervous system that can adversely affect your physical perfor­ mance and growth potential. Revered for their ability to speed recovery and repair of muscle tissue, BCAAs act as anabolic whistle-blowers. They signal the body to extract circulating aminos from the blood­ stream at a faster rate, thus feeding cycles of growth and repair. They can also aid fatigue. Physical fatigue can be felt and quantified by muscle weak­ ness and soreness—a.k.a. peripheral fatigue. The other as­ pect of fatigue that usually isn’t given any consideration in the recovery process is central nervous system fatigue. CNS re­ fers to the brain and the spinal cord, which make up the main processing center for the entire nervous system and control all of the workings of the body, including muscle contraction. Current research indicates that during periods of physical exertion, production and metabolism of the brain chemical 5­ hydroxytryptamine increases, which negatively affects central nervous system processes, resulting in physiological changes

)$7)$&76 Liquid Lard One of the best ways to reduce bodyfat is to cut out liquid calories, as in sodas, fruit juices and milk shakes—calories that new research says do not satiate the body’s appetite sensors the way chewing food does. Simply cutting back from a full to a half glass of orange juice in the morning will reduce your calories by 75 and your carb intake by 20 grams. Having a small, eight-ounce milk shake with your burger adds a whopping 300 calories to your meal. —Becky Holman www.X-tremeLean.com

such as diminished glycogen stores and an increase in free tryptophan and serotonin in the brain. That causes poor mental and physical recovery after a workout. New data show that BCAAs increase protein synthe­ sis and reduce muscle tissue breakdown when supplemented postworkout. they also upregulate central-nervous-system processes. Research conducted by J. Mark Davis at the University of South Carolina clearly shows that BCAAs can improve CNS recov­ ery. Additionally, researchers at the Karolinska Institute in Sweden reported that taking BCAAs prior to exercise reduced concentra­ tions of tryptophan in the blood, so subjects perceived less exertion and mental fatigue. BCAAs enhance gluconeogenesis, the actual production of new glucose. Intense workouts cause the body to release stored glycogen from the liver and muscles to make new adenosine triphosphate for fuel. Anaerobic exercises like resistance training will rapidly deplete stores of ATP. BCAAs are intimately involved with using nonglucose substances to stimulate gluconeogenesis, which is critical to improving exer­ cise-induced mental and physical muscle fatigue. Suggested BCAAs dose: Seven to 12 grams divided into equal doses before and after workouts. —George L. Redmon, Ph.D., N.D.

&+8%&/8% Blueberries Burn Blubber Researchers at the University of Michigan fed overweight rats the equivalent of one cup of blueberries a day, and the rats stored less belly fat than those that didn’t get the blue­ berries. Scientists believe compounds in the blue pigment switch on genes related to fat burning. So when you’re mixing your postworkout shake, throw in some blueberries for an extra blubber-busting kick. —Becky Holman www.X-tremeLean.com

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Still tops for building muscle?

Neveux

Whey remains the protein of choice for body­ builders. Scientists recently compared the acute response of mixed muscle protein synthesis to rapidly (whey hydrolysate and soy) and slowly (micel­ lar casein) digested proteins both at rest and after resistance exercise.1 Yep, soy is considered a “fast” protein. Three groups of healthy young men performed a bout of single-leg resistance exercise and then drank a mixture containing 10 grams of essential amino acids in whey hydrolysate, micellar casein or soy pro­ tein isolate. Rather than making the three drinks equal in terms of total protein, the researchers controlled them for the total of essential amino acids. Interesting. Mixed muscle protein synthesis at rest was higher when the subjects got the faster proteins. In fact, with whey it was about 93 percent greater than with casein and about 18 percent greater than with soy. A similar result was observed after exercise; muscle protein synthesis following whey intake was approxi­ mately 122 percent greater than with casein and 31 percent greater than with soy. Those results confirm another study that looked at protein supplementation over a 10-week training period. Scientists compared the effects of hydrolyzed whey isolate and casein on strength, body composition and plasma glutamine during a 10-week supervised resistance-training program.2 In a double-blind protocol, 13 male recre­ ational bodybuilders supplemented their normal diet with either whey isolate or casein at a dosage of 1.5 grams per kilogram of bodyweight. The whey group gained more lean body mass than the casein group and lost more fat. The whey group also achieved significantly greater improvement in strength than the casein group in each assessment of strength. When the strength changes were expressed relative to bodyweight, the whey group still achieved significantly greater improvement in strength than the casein group. But here’s the question: Why is there a difference between soy and whey, which are both fast, when the protein doses had the same es­ sential amino acid content? Scientists speculate that the greater total branched-chain amino acid content (about 7 percent more) and leucine content (about 28 percent more) may explain the greater muscle protein synthesis rates with

whey. So leucine might serve as the critical trigger for maxi­ mally stimulating protein synthesis. I say, why not just add more BCAAs and leucine to soy or casein? Ah, who has time for that? There you have it. Training data indicate that whey protein is the more anabolic of the two. As for soy, who gives a hooey about that protein anyhow? —Jose Antonio, Ph.D. Editor’s note: Jose Antonio, Ph.D., is the CEO of the International Society of Sports Nutrition (www.theissn.org) and is a sports science consultant to VPX/Redline.

References 1 Tang,

J.E., et al. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol. In press. 2 Cribb, P.J., et al. (2006). The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. Int J Sport Nutr Exerc Metab. 6(5):494-509.

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Nitric oxide supplements are hot in the bodybuilding sup­ plement world. Most are based on the amino acid arginine, which is the immediate precursor of nitric oxide synthesis in the body. How much arginine converts to NO depends on several factors, including enzyme activity. Another factor is how much arginine gets absorbed into the body. Taking large doses of oral arginine increases the activity of an enzyme in the liver called arginase, which breaks down arginine, thus blunting it’s uptake into the blood. Some studies show that you need 18 grams or more for arginine to be effectively converted into NO. In contrast most NO supplements contain a modest dose of three to four grams. The larger doses of arginine require intravenous infu­ sion to bypass the arginase barrier in the liver. Attempting to swallow 12 grams of arginine or more at a time usually results in nausea. That’s probably why most NO supplements contain smaller doses. Several studies have shown that some bodybuilders who’ve used NO supplements experience symptoms indicat­ ing excess NO production in the body. One typical side effect is a drop in blood pressure, since NO widens, or dilates, blood vessels. Though it may not be welcome, it does show that the NO supplements are working as advertised. Other studies, however, show that no oral dose of arginine has any effect on blood vessels. As researcher Richard Bloomer, Ph.D., has pointed out, you wouldn’t want a huge sudden release of NO. Excess amounts are implicated in septic shock—sometimes called blood poisoning—which has a 50 percent mortality rate. Keep in mind that NO is a double-edged biochemical sword. It’s a free radical, which, when combined with hydrogen per­ oxide released during normal metabolism, becomes peroxini­ trate, one of the more potent and damaging free radicals. NO offers vital benefits besides the well-known expansion of blood vessels. Studies show that NO generation in the

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Squats got your knees in a knot? Joint wear and tear can cause pain that detracts from workouts and sometimes makes training impossible. If you’re having aches and pains, you may want to try the antioxidant pycnogenol. It’s an extract from French maritime pine bark, and it’s been shown to benefit people suffering from osteoarthritis, particularly in the knees. —Becky Holman

heart is involved in important cell-signaling reactions. In the brain NO regulates transmissions across neurons. It’s also involved in release of hormones, including both testosterone and growth hormone. Various diseases have a characteristic NO deficiency—for example diabetes, high blood pressure and pulmonary hypertension. The most popular method for increasing NO is through the use of Viagra, which lowers blood pressure. Diabetics, who often lack NO, don’t respond as well to Viagra. Nitric oxide combined with vitamin B12 is proving effective for treating dogs that have cancer. The B12 disguises the NO, enabling it to pen­ etrate and destroy tumors through its free-radical action. Arginine is not the only means of boosting NO synthesis. Another type of supplement combines L-carnitine with propionate, a salt compound, and the amino acid glycine. Taking 4.5 grams of it daily boosts NO by an average of 18 per­ cent. Taking antioxidants also protects against the premature breakdown of NO in the blood. Perhaps the most overlooked method of boosting NO is also the cheapest and most avail­ able—eating vegetables. Why would vegetables boost NO synthesis? They naturally contain nitrate and nitrites, which are the end products of NO metabolism. While they’re usu­ ally inert, the body can recycle them into active NO. The best nitrate-rich foods include lettuce, spinach, beetroot and pomegranate. Another option is to drink vegetable juices. Those foods supply a sustained-release alternative to taking large doses of arginine and may prove helpful to those who have defects in the enzymes that convert arginine into NO. —Jerry Brainum www.JerryBrainum.com Butler, A.R.,et al. (2008). Therapeutic uses of inorganic nitrite and nitrate: From the past to the future. Circulation. 117:2151-2159.

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(You can check out those past editions free at www.XRep.com in the X Files section.) It’s exciting stuff! You’ve gotta subscribe Learn how to make curls three times more effecitve at building eye-popping bi’s. See issue 03/04/05. today so you can start building the muscle size you deserve for your sweat and effort in the gym. You’ve got nothing to lose and plenty of raw muscle to gain! Here’s what to do...

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It’s a big blast of workout information, motivation and muscle-building science in your e-mail box every week—and it’s all free! Tons of practical training tips, analysis and size tactics are jam-packed into this e-zine from the IRON MAN Training & Research Center, where there’s more than 50 years of training experience to get you growing fast! Here are a few of the latest editions’ titles (online now):

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Train, Eat,

Grow Muscle-Training Program 121

From the IRON MAN

Training & Research Center

by Steve Holman and Jonathan Lawson

Model: Jay Cutler

Photography by Michael Neveux

You probably notice that a lot of the bigger bodybuilders, like Ronnie Coleman or Jay Cutler, don’t have a set training program. Sure, they have their favorite exercises that they almost always do, but they frequently throw in new ones, change the order and/or insert or delete intensity techniques. We used to think that’s because of their advanced level and their honed training instincts; however, we’re starting to believe that changing something, even something minor—like adding a couple of rest/pause reps for a bodypart, then doing a drop set at the next workout—is a key to stimulating more growth. Sure, if you get stronger, you’re changing something and triggering new adaptations, but after your first year or so of training, strength surges happen a lot less frequently. The bottom line is that something has to change to force your body www.ironmanmagazine.com \ NOVEMBER 2009 71

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Muscle-Training Program 121 to adapt and grow—or, as we’re fond of rapping, one small change can trigger bigger gains.

Vince “Iron Guru” Gironda used to say that the body adapts to any given workout in about three ses­

sions. That tells us it may be benefi­ cial to switch up a little something at almost every workout.

IRON MAN Training & Research Center Muscle-Training Program 121 Behind-the-back wrist curls (X Reps) Forearm Bar reverse wrist curls

Workout 1: Chest, Calves, Workout 1: Chest, Calves, AbsAbs Smith-machine incline presses (X Reps) High cable flyes High cable flyes (drop) Wide-grip dips (X Reps) Superset Cable crossovers Dumbbell bench presses Leg press calf raises (X Reps) Tri-set Standing calf raises Machine donkey calf raises Hack machine calf raises (X Reps) Standing calf raises (freehand) Hanging kneeups Incline kneeups (10x10 style) Ab Bench crunches (X Reps) Giant set Ab Bench crunches (X Reps) Full-range twisting crunches Crunches (freehand) End-of-bench kneeups (X Reps)

4 x 10,8, 6, 15 1 x 10 1 x 10(6) 3 x 10, 7, 15 2 x 8-10 2 x 8-10 2 x 12-15 3 x 12-20 3 x 9-12 3 x 7-10 1 x 40 1 x 15 4 x 10 1 x 8-10 1 x 9-12 1 x 9-12 1 x 9-12 1 x 9-12

Workout Back, Forearms Workout 2: 2: Back, Forearms Pulldowns (X Reps) 3 x 10, 8, 6 Parallel-grip chins (X Reps) 2 x 15, 12 Superset Dumbbell pullovers 1 x 8-10 Undergrip pulldowns 1 x 8-10 Superset Machine pullovers 1 x 8-10 Rope rows 1 x 8-10 Superset Stiff-arm pulldowns 1 x 8-10 Rope rows 1 x 8-10 Machine rows (X Reps) 3 x 10, 8, 6 Superset Behind-the-neck pulldowns (X Reps) 1 x 8-10 Bent-arm bent-over laterals 1 x 8-10 Superset Bent-arm bent-over laterals 1 x 8-10 Wide-grip cable rows (X Reps) 1 x 8-10 Shrugs (X Reps) 2 x 12, 9 Superset Cable upright rows 1 x 8-10 Cable high rows 1 x 8-10 Superset Cable upright rows 1 x 8-10 Alternate dumbbell front raises 1 x 8-10 Superset Dumbbell reverse wrist curls (X Reps) 1 x 12 Forearm Bar reverse wrist curls 1 x 8-10 Tri-set Forearm rockers 2 x 17

2 x 12 2 x 8-10

Workout 3: Quads, LowerBack Back Workout 3: Quads,Hamstrings, Hamstrings, Lower Leg extensions (warmup) Machine hack squats Old-style hack squats Leg extensions (X Reps) Superset Leg extensions Sissy squats (X Reps) Superset Leg extensions (X Reps) Dumbbell walking lunges Hyperextensions (X Reps) Hyperextensions Leg curls (X Reps) Wide-stance leg curls (X Reps) Leg curls (drop)

1 x 18-20 3 x 10, 8, 7 2 x 15, 12 1 x 9-12 1 x 9-12 1 x 8-10 1 x 9-12 1 x 12 3 x 10-12 2 x 15, 12 1 x 9-12 1 x 8-10 1 x 9(6)

Workout 4: Delts, Triceps, Workout 4: Delts, Triceps,Biceps Biceps Dumbbell upright rows (X Reps) 3 x 8-10 Superset Lateral raises 2 x 8-10 Smith-machine behind-the-neck presses 2 x 8-10 Superset Incline one-arm lateral raises 1 x 10-12 Leaning one-arm lateral raises 1 x 8-10 Superset One-arm cable lateral raises 1 x 8-10 Leaning one-arm lateral raises 1 x 9-12 Overhead lateral raises 1 x 12-15 Bent-over lateral raises 2 x 10, 15 Dumbbell close-grip bench presses (X Reps) 3 x 10, 8, 6 Decline extensions (X Reps) 2 x 15, 12 Rope pushouts (drop, X Reps) 1 x 8(6) Superset Reverse-grip kickbacks 1 x 8-10 Bench dips 1 x 8-10 Superset Kickbacks 1 x 8-10 Elbows-flared pushdowns 1 x 8-10 Preacher curls or undergrip chins 3 x 8-10 Cable curls 2 x 15, 12 Concentration curls (drop) 2 x 9(6) Superset Incline hammer curls 1 x 8-10 Cable hammer curls 1 x 8-10 Seated calf raises (X Reps) 2 x 15, 12 Note: To get an up-to-date look at our daily workouts, visit the X-Training Blog at www.X-Rep.com.

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Muscle-Training Program 121

Change Equals Gains We first had this epiphany when we moved from using double-drop sets to single-drop sets or supersets. As our ripping-phase workouts started taking a toll on our caloriedepleted bodies, we cut back and switched up some exercises—and it gave the workouts a completely new feel. We actually noticed a bigger pump with two back-to-back sets as opposed to three. How could that be? Shouldn’t the pump be less? You would think, but the mind may have something to do with it. Knowing you have a third set in a row may have you holding back somewhat on your first two so that you have enough left for the third. Changing exercises can make for bigger gains as well. For example, for our first midrange biceps move we were doing preacher curls. Steve’s elbow was bothering him, so he went to undergrip chins. Result: He got a bigger pump immediately and new soreness the next day. Undergrip chins are a multijoint move for the biceps, so Steve was moving more weight and generating more force up front—a good power uptick. Here’s another good example: For forearms we were doing a tri-set of forearm rockers—dumbbells down at the sides of our thighs, curling hands in and up for flexors and out and up for extensors—behind­ the-back wrist curls for flexors and Forearm Bar reverse wrist curls for extensors. Simply changing the mid­ dle exercise from behind-the-back wrist curls to regular forearms-on­ bench wrist curls produced a new lower-arm fullness and vascularity immediately. We plan to shift back to the behind-the-back wrist curls after a couple of workouts. Another change we like to make frequently is chins to pulldowns and vice versa. For example, we often start with parallel-grip chinups and pyramid the weight over three sets. Then we go to pulldowns and do our density sets—15 and 12 reps, with a shorter rest between the high-rep sets. A few workouts later we’ll flip the exercises, starting with pulldowns for the power pyramid and using the chins as our density sets.

Swapping exercises is a good way to change for new gains. For example, we’ll sometimes do undergrip chins as our leadoff biceps exercise instead of preacher curls.

Speaking of Density For the uninitiated, density is training the endurance side of the key type 2A fibers. It was recently discovered that the biggest body­ builders have those dual-compo­ nent fibers as the dominant type in their large muscles. That means you need both power and density to get them as big and full as possible— and your physique as massive as it can possibly become. Take Ronnie Coleman: While Ronnie will pyramid up to 160­ pound dumbbells for his presses (yes, 160 in each hand!), which is obviously Power, he’ll follow with lateral raises on a Nautilus machine for 20 low-end X-Rep-only reps—

and he supersets that with 20 reps on Nau­ tilus overhead presses. That’s 40 back-to-back reps—major density for a massive pump! For power we mentioned that Coleman pyramids on many exer­ cises. That means he adds weight on each successive set. When we pyra­ mid, our reps go something like 12 (warmup), 10 (warmup), 10, eight, six. That gives the 2As a good power push. Then for density we’ll lighten the weight and do two higher-rep sets—say 15 and 12. That was one of Arnold’s favorite density techniques. [See Critical Mass on page 96 for

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Muscle-Training Program 121

more on Arnold and density train­ ing.] Another good density method is 4x10 in 10x10 style; that is, you use a weight with which you could get 15 reps, but you only do 10, rest 30 seconds, do 10 more and so on until you complete four sets. If you get 10 on your fourth set, add weight at your next workout. Other density methods include drop sets, double-drop sets, the DoggCrapp method, which is mul­ tirep rest/pause, and preexhaus­ tion—Coleman’s Nautilus laterals supersetted with Nautilus presses. As we mentioned last month, we started experimenting with preexhaustion—supersetting an isolation exercise with a multijoint move for the same bodypart—for a few muscle groups, and, like Cole­ man, we found it works exception-

Pyramid up on pulldowns for power lat work. Then, when you reach exhaustion on the heaviest set, immediately move to chins for as many reps as possible. That’s a great density superset.

ally well as a bodypart finisher. For example, to end midback we do bent-arm bent-over laterals super­ setted with straight-bar cable rows; for chest we do cable crossovers supersetted with dumbbell bench presses. Why are we mentioning all of these various density techniques? Because we’ve discovered that you get more adaptation, or growth, if you rotate them frequently, even every workout.

The Density

Merry-Go-Round

As we mentioned, switching the order of exercises, like chins and pulldowns, up front can promote new muscular adaptations, but so can using a different density tactic. Let’s look at three different sce­

IRON MAN Training & Research Center Home-Gym Program 121 Workout Chest, Calves, Workout 1: 1: Chest, Calves, Abs Abs Low-incline presses (X Reps) Bench presses Incline flyes (second set drop) Superset Decline flyes Pushups Donkey calf raises (X Reps) One-leg calf raises (double drop) Hanging kneeups (X Reps) Incline kneeups (10x10 style) Superset Full-range crunches (drop) End-of-bench kneeups

Workout 3: 3: Quads, LowerBack Back Workout Quads,Hamstrings, Hamstrings, Lower

3 x 10, 8, 6 2 x 15, 12 2 x 10, 9(6) 1 x 8-10 1 x 8-10 2 x 15, 12 2 x 15(10)(7) 1 x15 4 x10 1 x10(8) 1 x 8-10

Workout Back, Forearms Workout 2: 2: Back, Forearms Chins Parallel-grip chins Superset Dumbbell pullovers Undergrip rows Bent-over barbell or dumbbell rows (X Reps) Bent-arm bent-over laterals Shrugs (X Reps) Superset Barbell upright rows Alternate dumbbell front raises Reverse curls (drop) Tri-set Dumbbell rockers Behind-the-back wrist curls Reverse wrist curls

3 x 10, 8, 6 2 x 15, 12 2 x 8-10 2 x 8-10 4x10,8,6,15 2 x 10, 15 2 x 12, 9 2 x 8-10 2 x 8-10 1 x 10(6) 2 x 12-17 2 x 10-12 2 x 10-12

Leg extensions (warmup) Squats Old-style hack squats Sissy squats Superset Leg extensions Dumbbell walking lunges Hyperextensions (X Reps) Hyperextensions Leg curls (second set drop, X Reps)

1 x 20 3 x 10, 8, 6 2 x 15, 12 2 x 8-10 2 x 10-12 2 x 10-12 3 x 10-12 2 x 15, 12 2 x 9, 9(6)

Workout Biceps Workout4:4:Delts, Delts,Triceps, Triceps, Biceps Dumbbell upright rows (X Reps) 5 x 10, 8, 6, 15, 12 Incline one-arm laterals 2 x 8-10 Superset Lateral raises 2 x 8-10 Dumbbell presses 2 x 8-10 Bent-over laterals 2 x 10, 15 Close-grip bench presses 3 x 10, 8, 6 Decline extensions 2 x 15, 12 Overhead extensions 2 x 8-10 Superset Kickbacks 1 x 8-10 Bench dips 1 x 8-10 Preacher curls or undergrip chins 3 x 10, 8, 6 Dumbbell curls 2 x 15, 12 Concentration curls (drop) 1 x 10(6) Superset Incline hammer curls 1 x 8-10 Hammer curls 1 x 8-10 Seated calf raises 2 x 12-17

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Muscle-Training Program 121 David Rylah’s “Bodies Made Easy” If you’re looking for high-intensity workouts demonstrated by a bodybuilder with an impressive, attainable physique, David Rylah’s “Bodies Made Easy” should be on your must-watch list—and you’ll no doubt watch it over and over. The info is solid, and Rylah’s Australian accent gives it that down-under, train-with-thunder flavor. So what’s the man’s training philosophy? Quick, intense workouts for maximum muscle stimulation and sufficient recovery time for growth. Rylah’s workouts are about controlled warmup sets, and then one all-out precision work set for each exercise—very concise, very efficient. For example, for upper chest he does two warmup sets on incline presses—12 and eight reps—one warmup set of incline flyes and then he hits his one all-out work set of incline presses for seven reps. He does four strict reps on his own and three forced reps with the help of a partner. If he doesn’t use forced reps, he does a drop set or rest/pause. Interesting. Next is incline dumbbell presses—no warmup, one work set. Once again, it’s four reps on his own and three forced reps. Then comes incline flyes, no warmup, five reps plus three forced. On to cable crossovers, his last chest exercise, for a drop set—he does eight reps, reduces the weight and then immediately does four more grueling reps. That does it for pecs—five killer work sets. Mike Mentzer would have been nodding with approval. And Rylah actually gives props to Dorian Yates for heavily influencing his highintensity philosophy. Rylah calls his work sets “everything” sets and says that his all-out style requires only training each bodypart once a week. Though he does only a few work sets, they are hard and heavy, and he says he’s sore for three or four days after each workout. If he’s not sore, he knows he must train harder at the next workout for that muscle group. In addition, I was pleased to see that he even used end-of-set X-Rep partials on an exercise or two, like close-grip pullowns. Rylah covers supplements, diet and cardio in the video. He was in precontest mode during the filming, so you get all of his leaning-out tips and tricks, like taking various aminos and nutrients before his morning cardio to prevent muscle catabolism. He’s very big on glutamine, the most prevalent amino in muscle tissue. As I mentioned, David is a competitive bodybuilder with an impressive physique—very well proportioned and vascular with an attainable, slightly ectomorphic look. In other words, he is not a gigantic drug-infused pro who looks like he’s from another planet—and that’s a big plus in my book; I could identify. His appearance, tips and work ethic will make you realize that you can do this—using fairly short but ultraintense workouts. “Bodies Made Easy” is a two-disc set, and each is about two hours. Both will motivate you and stimulate new training ideas; however, they will make you realize that you’re probably not training hard enough. I highly recommend this DVD—loads of great information and motivation, and I got a burst of excitement watching it. It’s even got me redesigning some of our bodypart workouts for our next mass phase. —Steve Holman Editor’s note: “Bodies Made Easy” is available at www.Home-Gym.com.

Incline presses done on a machine or with a barbell are perfect for a power pyramid. On the last set grind out five or six reps, then immediately move to incline dumbbell presses for six to eight more reps. That will give you a mass-building density effect.

narios for Smith-machine incline presses: 1) High-rep sets Smith-machine incline presses 5 x 10, 8, 6, 15, 12 You pyramid up over three sets, then reduce the weight and do burnout sets, à la Arnold. 2) 4x10 in 10x10 style Smith-machine incline presses 3 x 10, 8, 6; 4x10 After you pyramid, you reduce the weight to something you could get 15 reps with, but you only do 10; rest 30 seconds, then do 10 more, and so on till you complete four sets.

3) Drop sets Smith-machine incline presses 3 x 10, 8, 6 Incline dumbbell presses 3 x 9(6)(4) After you pyramid on the Smith inclines, you move to dumbbell incline presses and do a double drop—pick a weight with which

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you can crank out nine reps; then immediately grab a lighter pair of dumbbells and do six reps. Grab an even lighter pair and drive out four reps. All of those sets should be to failure.

Model: Robert Hatch

That should give you enough to go—and grow—on. Please ex­ periment along with us. To see how our workouts are evolving, visit our training blog at X-Rep.com. If you want to explore more about workout density, see the new Ultimate 10x10 Mass Workout or The Ultimate Power-Density Mass Workout e-programs, which are available as instant downloads at X-traordinaryWorkouts.com. Editor’s note: For workout and nutrition features, the latest e-zines and our X-Blog training and supplement journals, you can visit www.X-Rep.com. One of the best-selling e-workout programs is shown below. IM

 
 

 
  

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by John Hansen, Mr. Natural Olympia

The Ketogenic Diet and Peaking

Q: I’m a fan of your book Natural Bodybuilding and have it out on my coffee table. I’ve followed it for nutrition and even the workout phases. I’d like your take on something. I’m competing in our pro­ vincial show—I’m three weeks and five days out— and for the first time I’m working with a trainer on my contest prep. But I’m at a standstill right now, and it’s affecting me to the point of stress—and we know what hormone stress can release. Not good this close to a show. My wife often says that you and I kind of have the same body type, and she thought I should write to get your opinion. My trainer put me on the ketogenic diet for the last eight weeks, and my training routine hasn’t changed. I know I’m losing muscle mass. A while back I was frustrated to the point that I switched to another trainer because my approach to competing is more in tune with what she thinks. Both of these women are supreme bodybuilders in their own right and have competed on a high level—Nationals,

both in Canada and the United States. Both are very intuitive but so different in their approaches. Now I feel that if I stay any longer on a ketogenic diet and train the way I do, I’m just going to atrophy my mus­ cles, especially in my legs, which are a good feature. I’m eating hardly any carbs, and, on top of that, she bumped up my cardio from 60 minutes per day to 75 seven days a week, and I still train heavy. To me, that’s just too much cardio at this point. Right now, I’m 194 with 9.5 percent bodyfat, and I’m 46 years old. I’m competing in the masters class. For me to get any leaner is very hard, especially when I carb load. Yesterday morning I was a bit tight and smooth after training back. Then I went to posing practice with my trainer, and nothing good came out of it except that she bumped up my cardio, told me no cheat meals and is keeping me on the ketogenic diet. I asked her if she was going to load and de­ plete the week of the show, and her response was she doesn’t know. I feel that if a trainer doesn’t know what to do with you three weeks out from a show, then some­ thing is not on sched­ ule. So yesterday afternoon I was a little stressed and de­ cided to load. Guess what? Poof, bang, everything started to pop out, and I looked big standing in natu­ ral light and hitting some poses. Can you give me your two cents on what my training should be like, in­ cluding cardio and nutrition? I’m on no fats for four days and then one day with fats—but the fat day is just some white fish. I’m in the construction field of work as well, which demands heavy lift­ ing and lots of walk­ ing.

Carbohydrates

play a big role in muscle size and fullness.

Neveux

(continued on page 102)

82 NOVEMBER 2009 \ www.ironmanmagazine.com

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A: Nothing against your trainer, but she seems to be giving you a diet that she’s recom­ mended for other cli­

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