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BUILD MUSCLE • BURN FAT • NO BULLSHIT!
THE WORLD’S BIGG BODYBUIELSDTIN MAGAZINE! G
Vo l u m e 4 6 , N u m b e r 3 , M a r c h 2 0 0 9
TRAINING
NUTRITION & PERFORMANCE
328 Muscle Form+Function By Stephen E. Alway, PhD, FACSM 374 Extreme Muscle Enhancement By Carlon M. Colker, MD, FACN
380 Iron Mike: The Liberator By Mike Liberatore NEW! 386 The Predator By Kai Greene 394 The True Victor By Victor Martinez 402 Mass With Class By Branch Warren 406 Lee Priest Confirmed! By Lee Priest 412 Telling It Like It Is By Shawn Ray NEW! 422 Branden Ray: Road To The USAs By Branden Ray 426 The Big Bad Wolf: The People’s Choice
104 Research: Training By Steve Blechman & Thomas Fahey, EdD 138 Research: Supplements By Steve Blechman & Thomas Fahey, EdD 150 Research: Nutrition By Steve Blechman & Thomas Fahey, EdD 192 Nutrition Performance Leucine Update By Robbie Durand, MA 204 Supplement Performance Potassium Bicarbonate & Egg Protein By Robbie Durand, MA
368 MuscleTech Research Report
FAT LOSS 116 Research: Fat Loss By Steve Blechman & Thomas Fahey, EdD 186 Fat Attack Arnold Era— Then vs. Now: Fat Loss
By Dennis Wolf
430 Erik ‘The House’ Fankhouser By Erik Fankhouser 436 National Hero By Evan Centopani 440 The Pro Creator By Hany Rambod 444 Contest Guru By Chad Nicholls 448 Trainer of Champions By Charles Glass
By Dan Gwartney, MD
DRUGS 160 Research: Drugs By Steve Blechman & Thomas Fahey, EdD 182 Future Pharmacy By Douglas S. Kalman, PhD, RD, FACN 310 Testosterone Arnold Era— Then vs. Now: Anabolics & Adjuncts
ARNOLD— PUMPING IRON! 288
By Dan Gwartney, MD
342 The “Clear” Chemist By Patrick Arnold 354 Anabolic Research Update By William Llewellyn 358 The Anabolic Freak By David Palumbo 362 Anabolic Edge By Jose Antonio, PhD 378 Busted! Legal Q&A By Rick Collins, JD
HEALTH & PERFORMANCE 128 Research: Health & Performance By Steve Blechman & Thomas Fahey, EdD
170 Research: Sex By Steve Blechman & Thomas Fahey, EdD 206 Muscle Growth Update By Robbie Durand, MA NEW!
CUTTING EDGE RESEARCH!
322 Bodybuilding Science Low-Carb Ketogenic Diets— They Burn Fat But What About Muscle?
By Robbie Durand, MA
350 No Juice Bodybuilding By Eric Broser NEW! 370 Ask The Doc By Victor Prisk, MD NEW! www.musculardevelopment.com March 2009
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X-MAN TRAINING & DIET SECRETS 262 BRANCH’S MASSIVE ARNOLD PREP 250
PREDATOR KAI HUNTS FOR THE ARNOLD CROWN 238
MD’S INSIDE STACK 30 Editor’s Letter By Steve Blechman 32 Mail Room Where Our Readers Rave & Rant 36 Who’s Hot! By Mike Yurkovic 44 MD People 54 The Romano Factor By John Romano 70 musculardevelopment.com By Gregg Valentino 298 Major Distraction By John Romano 334 Ramblin’ Freak By Gregg Valentino 454 Hot Shoppe By Angela T. Frizalone 456 Web Directory 458 MD Marketplace By Angela T. Frizalone & Manda Machado 486 The Last Word By John Romano
FEATURES
SILVIO GUNNING FOR THE ARNOLD! 274
MAJOR DISTRACTION MAVI! 298
82 FLEX CRITIQUE VICTOR vs. KAI vs. TONEY By Flex Wheeler 215 2009 ARNOLD CLASSIC PREVIEW BY FLEX WHEELER, FOUR-TIME ARNOLD CLASSIC WINNER
228 VICTOR MARTINEZ 2009: THE COMEBACK OF THE DECADE? PART 3: ‘NOTHING CAN STOP ME NOW!’ BY RON HARRIS
238 ‘THE PREDATOR’ HUNTS FOR THE ARNOLD
VICTOR: NOTHING CAN STOP ME NOW! 228
CROWNTHIS TIME, KAI GREENE IS OUT FOR BLOOD! BY RON HARRIS
250 BRANCH WARREN’S ‘MASS WITH CLASS’ ARNOLD PREP BY RON HARRIS
262 TONEY FREEMAN: THE X-MAN PART 2: LOWER BODY & ARNOLD PLANS BY RON HARRIS
274 ‘THE MATADOR’ MOVES IN FOR THE KILL! SILVIO SAMUEL IS GUNNING FOR THE ARNOLD BY RON HARRIS
288 ”PUMPING IRON” — THE FILM THAT STARTED IT ALL EXCLUSIVE INTERVIEWS WITH GEORGE BUTLER, LOU FERRIGNO BY JOHN ROMANO March 2009
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editor’s letter By Steve Blechman Publisher & Editor-in-Chief
THE ARNOLD SPECIAL! V
ictor Martinez, the 2007 Arnold Classic winner, graces this month’s cover of the 21st annual Muscular Development, devoted totally to the Arnold Schwarzenegger classic. This year, the whole MD team will descend upon Columbus, Ohio to bring you the best coverage we have ever given to a bodybuilding contest— as we do every year to honor the very best bodybuilding has to offer. Our subsequent issue featuring the coverage is just as anticipated as this preview issue. So, let’s get right down to brass tacks. First, on page 215, four-time Arnold Classic champion Flex Wheeler runs down the preview of the guys in the show and how he thinks they will fare, pitted one against the other. Weak points, strong points, and his predictions on where they will place. Then we move on to feature the top five guys who we feel have the best shot at victory. On page 228, Victor Martinez is poised to make the comeback of the decade. The 2007 winner should have two Mr. Olympia titles under his belt by now, but as you know, fate saw it another way. This year, fighting back from the
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surgery to reconnect his patellar tendon, Victor seems unstoppable. It should be very exciting to see him comeback and retake his Arnold Classic crown. On page 238, ‘The Predator’ Kai Greene is also hunting for an Arnold crown and he’s out for blood. Kai is also coming back from an abdominal hernia operation. Can this amazing monster catch the champ? Has he ironed out the mass he added to his frame? These questions are sure to be answered sooner rather than later. One thing for sure is that Kai will bring down the house with a posing routine I’m sure you will be talking about for the rest of the year. Page 250 brings you the contest prep of Mr. Blue-Collar Muscle, Branch Warren. ‘Mass With Cass,’ ‘The People’s Champ’— Branch embodies them all. He is a true champion and staunch devotee of everything hardcore. His appearance in Columbus is sure to shock and amaze us. Branch is also coming back after a debilitating triceps injury and all of our best wishes are traveling to Ohio with him. On page 262, the biggest and baddest dude in the show, Toney Freeman— also known to bring down
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the house with a stellar and outrageous posing routine— blasts his lower body and talks about his plans to do damage at the Arnold. Toney is the original ‘X-Man’ and out of all the competitors onstage, he casts the greatest shadow. Watch out for Toney Freemen! ‘El Matador’— Silvio Samuel— makes an appearance on page 274 with his sword drawn, ready for the kill. He’s not the biggest boy in the pack, but his superior condition and big round muscle bellies have made many a giant run for cover. Silvio is that good. Everyone is waiting to see what he brings to Columbus. Finally, on page 288, Senior Editor John Romano sits down with director/photographer George Butler and discusses the film that put Arnold on the map, “Pumping Iron.” With a special appearance by ‘Incredible Hulk’ Lou Ferrigno, discover what went into the making of the film that started it all. Without “Pumping Iron,” none of us would be heading to Columbus this year! Dr. Dan Gwartney’s two columns this month, Testosterone and Fat Attack, are both directed at the Arnold era. Both departments take a look at anabolics and fat loss during the Arnold era, then vs. now. What did competitors do back then that they don’t do today? Are the competitors taking more drugs now vs. then? Are the diets more radical today? Did they train harder back then? Find out in Fat Attack on page 186 and Testosterone on page 310. Finally, I want to add a warm MD welcome to 2008 USA champion Mike Liberatore. His new column starts this month on page 380. Welcome aboard, Mike! That about does it for this 21st annual Arnold Classic special preview issue. The rest of the book is packed as always with the best cuttingedge research information, news and entertainment on building the body of your dreams by the very best our industry has to offer. We’re off to Columbus! See you next month. Cover photos of Victor Martinez and Mavi Gioia are by Per Bernal
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Publisher/Editor-In-Chief Steve Blechman Senior Editor John Romano Senior Science Editor Robbie Durand, MA Managing Editor Angela T. Frizalone Creative Director Alan Dittrich, Jr. Associate Editor Alan Golnick Associate Art Director Stephen Kolbasuk Assistant Editor Louise Powell Contributing Editors Carlon Colker, M.D.,Thomas Fahey Ph.D. Dan Gwartney, M.D. Executive Assistant Michele Gampel Photographers Chief Photographer: Per Bernal Mike Yurkovic, Dan Ray, Bill Comstock Illustrators Bill Hamilton, Fred Harper, Jerry Beck Advertising Advertising Director—Angela T. Frizalone (239) 495-6899 Corporate Office 800-653-1151, 631-751-9696 Circulation Consultants Irwin Billman & Ralph Pericelli To Order a Subscription: (888) 841-8007 Customer Service & Subscription Inquiries: (631) 751-9696; 1-800-653-1151 Advanced Research Press, Inc. reserves the right to reject any advertising at its discretion. MUSCULAR DEVELOPMENT (ISSN 0047-8415) is published monthly by Advanced Research Press, 690 Route 25A, Setauket, New York, 11733. Copyright ©2008 by Advanced Research Press. All rights reserved. Copyright under the Universal Copyright Convention and the International Copyright Convention. Copyright reserved under the Pan Am Copyright. Rate: $49.97 per year (USA); $79.97 per two years (USA); foreign: $79.97 per year. Nothing appearing in MUSCULAR DEVELOPMENT may be reprinted, either wholly or in part, without the written consent of the publisher. Send editorial submissions to: MUSCULAR DEVELOPMENT, 690 Route 25A, Setauket, New York, 11733. Stamped, self-addressed envelope must accompany all submissions, and no responsibility can be assumed for unsolicited submissions. All letters, photos, manuscripts, etc. sent to MUSCULAR DEVELOPMENT will be considered as intended for publication, and MUSCULAR DEVELOPMENT reserves the right to edit and/or comment. Periodical postage paid at Setauket, N.Y. 11733, and at Glasgow, KY 42141. Postmaster: Send address changes to MUSCULAR DEVELOPMENT, Box 834, East Setauket, NY 11733-9704. Advertising Office Phone: (239) 495-6899. PRINTED IN USA
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mailroom Hardcore Special Awesome issue with Metroflex Gym and all the guys who call this place home [Hardcore Special, February 2008]. This is the way training is supposed to be: no-bullshit, kick-ass and not always pretty. Too many gyms are becoming sissy hangouts where everything has to be neat and clean. It’s like being in a museum, not a gym. Don’t curse…don’t drop your weights…wipe down the benches…give me a f***ing break! And some of those members never shut up. They exercise their mouths more than any other body part. You just want to bitch-slap them, but that would get you kicked out of the gym. Ron Paulson, e-mail
Major Distraction The women of MD’s Major Distraction are the hottest women on the planet! Each month is a smorgasbord of boobs, booty and personality. My all-time favorite is Alicia Marie. Sizzling hot, oh so fine and with a wicked sense of humor. I’ve seen tons of pictures of her, and the lady is beauty and strength personified. Alicia couldn’t take a bad picture if she tried. That girl would look gorgeous after she walked through a wind tunnel! Marvin Patterson, e-mail
King Ronnie In Iraq
Victor’s The Man I’m psyched about Victor making his comeback at the Arnold. I know he’ll mop the floor with the rest of the guys in the show. From what I’ve seen of him from the photos in MD, Victor has never looked better. He’s bigger, leaner and more determined than ever. Victor, you ‘da man! Ronald Bixby, e-mail
My name is Staff Sgt. Callahan. My buddy, Cpl. Dewoody and I found a painting of Ronnie ‘King’ Coleman while we were on patrol and we figured we would send it to our bible, MD. We just want to get a chance to get our picture in our favorite publication. After being in Iraq for over a year, this was the coolest thing we ran into while on patrol and we had to share it with you guys. Thanks for being there, MD. Staff Sgt. Callahan, e-mail
Ask The Doc One of my favorite columns in MD is “Ask the Doc” with Victor Prisk. The doctor gives very practical and useful advice—not just to professional bodybuilders, but also to anyone who works out and might get injured. He’s very careful (and smart) to tell people to see their own doctor, while he discusses issues that might affect many lifters. Nobody likes to get hurt, but if you train regularly it’s bound to happen sooner or later. It’s good to know that Doctor Prisk and MD are in my corner, and there is somewhere I can go for help if and when I need it. Vincent Tarangula, e-mail
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WHO’s HOT! Photographed by Mike Yurkovic
Ali Olson: NPC Figure Athlete, Colorado, USA
Enyta Romo: Aerial Acrobat, California, USA
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Desunka Dawson: NPC Figure Athlete, Texas, USA
Britt Miller: NPC Bodybuilder, North Carolina, USA
Alecia Rankovic: NPC Figure Athlete, Arizona, USA
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Tiffany Rabon: NPC Figure Athlete, South Carolina, USA
Kimberly Isom: Figure Athlete, Georgia, USA
WHO’s HOT!
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Huong Vo: NPC Figure Athlete, Arizona, USA
Arina Manta: IFBB Figure Pro, Australia
Enyta Romo: Aerial Acrobat, California, USA
By TEAM MD
MDPeople
CHECK OUT
MUSCULARDEVELOPMENT.COM FOR COM ET E CONTEST COPL VERAGE!
Team MD presents highlights from the 2008 Arnold Classic!
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MDPeople
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CHECK OUT
MUSCULARDEVELOPMENT.COM FOR COM ET E CONTEST COPL VERAGE!
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MDPeople
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CHECK OUT
MUSCULARDEVELOPMENT.COM FOR COM ET E CONTEST COPL VERAGE!
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THE WAY I SEE IT
TheRomano Factor By John Romano
500-WORD SUBMISSION FROM THE MD ONLINE CREW… This month we are starting off with a special treat: a winning submission from a woman!That’s right, our very own FitAdina becomes our first-ever female winner of the contest— and about time, too! Not only was Adina the first woman to ever win the contest, but her submission won by the greatest margin. She captured a whopping 53 percent of the votes with her essay, Proud To Be Misunderstood. Proud To Be Misunderstood I remember being scared to walk into my gym the first time. Actually, I felt physically ill just stepping through those doors. After years of judging people with visible muscle, I now aspired to be one. But bodybuilders are frequently misunderstood. I had lost 50 pounds before I got brave enough to head to the gym. I knew the minute I walked through the doors, I would be judged. I thought all heads would turn and stare at the short, fat woman entering the room. It was their turn to judge me the way I had judged them for years. I remember picking up magazines like MD and putting them quickly back down, mumbling, “That is freaky and gross. Who would choose to do that to themselves?” But in my journey to lose weight, I began weekly trips to the bookstore for inspiration. I started with Shape, slowly progressing through all the publications before graduating to MD. One Friday night I was feeling particularly sorry for myself. “No one has to work as hard as I do to look the way I want to look.” Thumbing through MD brought me to a picture of Markus Ruhl squatting under a weight heavier than I will ever know. Veins bulging. Eyes straining. Sweat pouring. He was certainly working harder than I was to look the way he wanted to look. Then came the realization, “Everyone in here is working harder than me. Every single person.” When I had turned up my nose all those times, I was jealous. Jealous of the hard work and dedication those people possessed. While I was struggling to move from morbidly obese to just obese, they were taking it to a level that only existed in my dreams. In that instant I knew it. “I must join a gym.” But after years of judging others, I was afraid of setting foot in a gym. Hadn’t they earned the right to say, “What are YOU doing here?” Hadn’t I turned up my nose long enough to take what was coming to me? But that never happened. Not once did anyone say to me, “What are YOU doing here?” They all KNEW why I was there! I weighed over 200 pounds. Where else would I be but in a gym working it off? Time passed. I got the weight off. And sometimes I think those guys were happier for me than I was for myself. In any good gym there is a community that becomes like a second family. If anyone were to hurt me, 15 guys from my gym would descend on them in an instant. But they would have done that when I was still overweight. They embraced me right away for working so hard to make goal. A coworker stopped me not long ago to say, “You’ve worked out too long. Your shoulders are too broad.” She didn’t understand why I smiled. I am one of the misunderstood, and I am proud of it. THE WAY I SEE IT, Adina’s submission is one of those works that transcends the bounds of ‘writing.’ Her essay is one that you read oblivious to sentence structure, syntax and punctuation— you simply ‘hear’ what it says. Loud and clear. For me, this is another of our members’ submissions to which I can easily relate. As some of you may know, I started bodybuilding because I was a fat kid. Cruelty from the other kids prevented me from becoming morbidly obese, but it was the gym that got me out of the fat body and into the fit one. So, I can really relate to Adina’s story. What’s most remarkable about her transformation is that she knew absolutely nothing about this sport. I mean, she started out on NutriSystem! It was a picture of Markus Ruhl in MD that motivated Adina to get to the gym! Now Adina is a permanent fixture in her gym, as well as in our online community; she’s a true inspiration. She’s always offering encouragement to people who face difficult issues— and not just about weight loss. I can’t tell you how many times I’ve read her words of encouragement to others and marveled at the depth of her sensitivity. I’m really glad she decided to enter this contest and I’m grateful that her story is being published. Adina proves what Mr. G always says: Never give up, Never give up, Never give up!
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50,000 In
December 2008, musculardevelopment.com forums exceeded my expectations and passed the 50,000-member mark st before the predicted 1 of January, 2009. This represents a quantum accomplishment, especially in light of the fact that getbig.com, rife with multiple gimmick accounts (MD.com has special software that detects gimmick accounts and blocks them) can only boast 23,000 members, while having been around four times as long. I bring this up because it was the douche bags over there who said we wouldn’t last six months. We have achieved these numbers because we don’t tolerate bullshit. Unlike other boards, the vast majority of our members are actually practicing bodybuilders— men and women— plus an assortment of accomplished fitness and figure girls. The MD forums host a vast and intricately diverse subject matter
covering relevant topics ranging from diet, nutrition, contest prep, health, drugs, supplements, psychology, cooking, sex, religion, relationship issues and politics. And, of course there is the pit. You can interact with some of the industry’s biggest stars, scientists, researchers, gurus, amateur
and pro athletes, as well as seek advice from prominent members of the community on just about any topic. There is an outlet pertaining to just about everything, including hotly-debated topics by intelligent, competent members (some of them trainers), industry bigwigs, and even the boss of all bosses himself. THE WAY I SEE IT, the success of the MD.com community is due in large part to the manner in which the community is maintained by the
staff of dedicated moderators. In any community, the cream usually rises to the top. Our case is no exception; our forums are completely self-run, with little to no overseeing by the MD staff. Our forum leaders, moderators, senior and super moderators have established a chain of command and they enforce a simple set of rules that were instigated from the very beginning. This has successfully accomplished the desired effect— a free space to respectfully discuss and disseminate news and ideas with no censorship and no reprisal for speaking your mind. MD.com has become the go-to place on the Internet to find the truth you seek regarding any aspect of bodybuilding, fitness and figure along with the most complete and in-depth contest coverage, photo galleries and interviews— both on MDTV and No Bull Radio. Musculardevelopment.com has become a world unto itself and everyone is welcome!
NO MD BOOTH AT THE ARNOLD CLASSIC
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ou read that right. Intense meetings with the Boss of all Bosses have put to rest the issue once and for all for 2009. As you cruise the expo floor this year, don’t bother asking directions to the MD booth. There won’t be one. If someone does give you directions, be wary. Now, I wouldn’t take this as a bad thing. The costs involved in acquiring, staffing and running a MD-worthy booth at the Arnold are pretty big— and it runs us ragged. We’re not selling anything but good will. We feel we can do better by you if we concentrate on doing what we do best— covering the show. MD is a news organization and contest coverage is what we do best. Our resources and energies are put to better use covering the show rather than putting one on. So our absence at the expo is no shade. We are there to cover the show and you will be getting the best coverage from MD that you can get anywhere. THE WAY I SEE IT, this is the best use of our valuable resources. Last year, I had people stopping by the booth to see me and I was never there. Why? Because I was running around with Palumbo, covering shit. We ran ourselves into the ground doing too many things at once. On March 2009
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Saturday, between covering prejudging, interviews, the videos we shot, then getting back over for the evening finals and covering the after-parties, Palumbo and I subsisted on protein bars and goat whey. We scavenged from booths we knew— can you imagine the gas? We spent all of 12 minutes at the MD booth and didn’t get to bed until 5 in the morning, because we were putting up videos, pictures and articles on the website. MD will be at the Arnold this year in force, covering the show the right way. We just won’t be stuck in one spot on the expo floor. Remember, the Arnold is much more than a booth at the expo— especially to us! Speaking of Arnold, an idea came to me the other day. I’ve been watching the news, trying to digest Obama’s gazillion-dollar stimulus package and wondering about the other economic problems America faces and just what the incoming administration plans on doing about them. Well, I’m sorry to tell you, folks— I don’t see it getting better. If anything, it’s going to get worse, much worse— at least as far as our own pockets are concerned. Unfortunately, we have no choice now but to let this disaster run its course. Then we are going to need… MD 55
The Way I See It—Romano Factor
ARNOLD FOR PRESIDENT!
“My fellow Americans, during the course of this administration, ask not what your country can do for you, but ask how many reps you can do for your country!” y now Barack Hussein Obama has th been sworn in as our nation’s 44 president. And many of you are still scratching your heads thinking, “What the hell did we do?” I believe before long the rest of you will be saying the same thing. Whatever travesty the democrats— lead by Obama— will inevitably spread across the country and suck out of our wallets, I blame the Republicans. How is it possible that out of all the competent, brilliant minds that call this country home, the best they could put up there is an old, tired, ex-Vietnam POW, with old ideas and the personality of the middle of a doughnut? Obama won by default and now we are going to pay dearly. The mess this country is in is too vast and too
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complicated for a mere mortal to resolve. We need someone bigger, stronger, smarter, more convincing. Someone who knows the meaning of hard work, setting goals, enduring hardship and setting a good example, far beyond that of any ordinary politician. Building up Barack Obama in front of John McCain was like building up Mother Teresa in front of Attila the Hun. He won because his competition was horribly weak. As soon as Obama is out of the White House, we are going to need someone to build us back up— who better than a bodybuilder? We’re going to need Arnold. The question is not if he’ll be able to fix the country— of course he will— the question is, can he become Commander-in-Chief?
Arnold becoming governor of California during the recall election was no accident. He ran for governor just like he competed for the Mr. Olympia. Failure was not only not an option— it just didn’t exist in his mind. It is widely known among those of use who are familiar with Arnold the bodybuilder that Arnold stepped onstage knowing he won— not because Joe Weider was pulling any strings, but because he was convinced of it. He was only showing up to pick up his Sandow. A mere formality. His victory preceded him because he also convinced everyone else he had won before he even stepped onstage. In the race for governor, amid accusations of multiple gropings and his stand-up guy public apology— along with his appearance on Oprah where his wife Maria told the mostly female audience how he brings her coffee in bed— Arnold bobbed and waved and ran a meticulous campaign, with every step carefully calculated. He was always thinking three moves ahead. He did it with guile and sagacity and without slinging mud— unlike his fat girly-man opponents. Of course Arnold won— who could ever doubt it?You can bet Arnold didn’t. He just showed up on election night to make the speech he’d been rehearsing for days, if not weeks. So, now that he is in the twilight of his governorship, rumors are floating around that he’s thinking about the White House. If you step back and look at the whole Arnold story as it has been so far written, you’d have to agree that a couple of terms as president of the United States is pretty much a required chapter. Arnold loves power! Obviously there are obstacles in his way. The first thing Arnold needs to terminate is that pesky little detail in the U.S. Constitution which basically limits those qualified to run for president to those having been born in the U.S.A. If Arnold is going to be president, then the Constitution will have to be amended.
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The Way I See It—Romano Factor When you think of it, such a requirement is kind of odd. Technically, the only real Americans residing among us are the Native Americans whose ancestors met Christopher Columbus on the beach. In reality, the rest of us came from whence those first boats came. Indeed, to be born in the great U.S.A. makes you an American. Several generations of you may have also been born in America and thus strengthen your claim; however, it’s safe to say that, at some point, your progenitors climbed out of the ooze on the other side of the pond. How come we never elect a Native American president? Probably because we’d all get our asses exiled back to Europe, Africa, Asia, the Middle East, etc. So, why can’t a guy who came over here from Austria become successful and then get elected president of the country which provided him with such an incredible opportunity? What better way to give back to the country that offered him such a bounty, than to offer to run it successfully for substantially less than his time is worth? The state of California has the world’s fifth-largest economy. By the time Arnold wrestled it from the evil clutches of the incompetent Gray Davis it was a mess. Ever since then, he has been coming up with novel ideas and new approaches to lure business back to California, generate other sources of revenue and ease the burden of the taxpayers. Arnold is just what the entire country needs now and will probably need even more after Obama gets done breaking all his campaign promises. That’s not to say that Arnold is perfect. For instance, he tried a heavy cigarette tax like they did in NY and ran the price of smokes up to $7 a pack. It worked for a while, then people started to realize that for three bucks more they could be smoking crack. Be that as it may, I think Arnold’s conservative fiscal ideology is going to be even more important in the postObama economy; even more so if Hillary ever gets in. For the good of the entire country, the next moves in Arnold’s chess game are crucial. He needs to get out of California and make it to Washington— and probably
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into the U.S. Senate. Once he gets there, the job of amending the Constitution becomes almost a slamdunk, especially if the Democrats concomitantly do what they always do— tax and spend. I know it’s a long shot, but as Lou Ferrigno says, “If anyone can do it, Arnold can.” OK, so while I’m dreaming, let’s say all of this gets accomplished and it’s 2012 or 2016 and Arnold is getting sworn in as the next president. Just picture that! A young bodybuilder who came over here with $20 in his pocket ends up winning five Mr. Universes and seven Mr. Olympias, then is cast as an action hero and becomes an international superstar, raking in the highest paycheck in acting history. Then he uses shrewd business acumen to parlay his movie paychecks into a billion-dollar empire; then he marries a Kennedy, gets elected governor of California, becomes a US Senator and then gets elected president of the United States! Can you imagine Arnold’s inaugural address? It would be on every radio station, TV station, Web cast, palmtop, you name it— in color with digital surround sound— maybe even a holographic image! Arnold’s first words as president would resonate through the eardrums of several billion people in real time; the rest of the world would hear them a little later. I could just imagine him saying, “My fellow Americans, this is the greatest country in the entire world!” Throngs of hopeful and energized citizens would erupt in applause. When the cheering died down, Arnold would continue, “But you are all too soft! We are the richest country in the world and 75 percent of you have the worst nutrition. Look at you! You are fat and unhealthy and unmotivated! You need to go to the chym. You need to work out! As president, I want to make it our goal before this decade is out that every man, woman and child will be training in the gym for at least an hour a day, five days a week! This is what Maria and I do every day with the children and we love it.” You could believe it because Arnold is a man who puts his health and his family first. And what a relevant domestic issue this is today! Who
cares about some aberrant camel jockeys in the Middle East, when America is going to get in shape with Arnold? He’d continue his speech focusing on what’s important. “The obesity epidemic is out of control in this country. Obesity is costing the health care industry billions of dollars a year in obesity-related illnesses. For America to succeed, nutrition as it is must change! Our bodies must be strong, to build a strong nation and as president it will be my first priority to get you into shape!” Just imagine the motivation such a speech would instill! “Before I address a single foreign policy issue, before we overhaul social security or reform the IRS or bail out another industry or do anything to stimulate the economy, you must stimulate your metabolism! You must get in shape!Your stomachs are too fat!” In reality, fiscal policies are one thing, but how is America going to dig itself out of anything if no one can lift a shovel? “So,” Arnold would say, “my fellow Americans, during the course of this administration, ask not what your country can do for you, but ask how many reps you can do for your country!” The inspiration Arnold would instill would foster a new sense of purpose for the entire nation. We wouldn’t be building dams or bridges, space stations or visiting other planets. We would be staying home to get in shape and build our bodies and Arnold Schwarzenegger would be America’s personal trainer. How cool would that be? Would it work? It would if Arnold wanted it to; not since Teddy Roosevelt has America been united and motivated to rebuild itself. After Obama, we are going to need to feel good about something. It might as well start with what we see in the mirror. The moment Columbus’ foot touched down on this side of the world, he sowed the seed of the great American dream. In the following 600 years many, many would follow him chasing that dream, filling up this country with talented, dedicated, industrious foreigners eager for the opportunity the New World offered. Inevitably, our history would become checkered by the achievements of extraordinary immigrants
www.musculardevelopment.com March 2009
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The Way I See It—Romano Factor who left their indelible mark on history. We all have our favorites, be they industrialists, political leaders, scientists, artists or entertainers. Regardless of what brought them their notoriety, certain Americans will forever be a part of our history. The biography of President Arnold Schwarzenegger would be the crowning jewel of the great American success story. How great is the country that can tell such a story? I can’t wait to read it.
America needs Arnold to be president less for his policies, his ability as a leader, his fiscal expertise, his morals or his mass appeal, but because in no other country in the world could it be said that a musclehead could land on her shore with $20 in his pocket and end up running the place in just a few decades. Only one man in the whole world would be able to say that and he’d be ours— a bodybuilder. In 2016, two presidential terms
from now, Arnold will be 69— five years younger than John McCain was when he made his bid for the White House. While the ‘That’s too old to be president,’ objection may have been valid for a war-torn former POW, it’s not valid for a bodybuilder. At 69, Arnold will just be hitting his stride. Then finally America will realize the change it so desperately needs. Look at what Arnold has done for Columbus, Ohio! We need Arnold to do the same for America!
MIKE “MAD DOG” BELL 1971-2008 “Bigger Stronger Faster” creator Chris Bell’s brother Mike has passed away this month. A published statement from Chris reads: My older brother Michael, aka ‘MAD DOG’ in the wrestling world, passed away yesterday from unknown causes. He was residing at a sober living place in Orange County, CA and was celebrating 60 days of being clean and sober from any drugs or alcohol. His roommates found him dead in his room at about 2:30pm yesterday and he was pronounced dead on the spot by medical experts. The cause of death is unknown and does not appear to be self-inflicted. My brother was my true hero growing up and I always wanted to be big and strong like him. He was the inspiration for me to make my movie “Bigger Stronger Faster” because I saw how the ‘American Dream’ negatively affected his sense of selfworth. I will always remember my brother as the nicest guy in the world, who sometimes got caught up in the wrong things. I am so sad right now over his passing. He was on his way to getting his life back on track and he was taken away from us at such a young age. I Love You, Michael. Your little brother, Christopher I worked on Chris’ film for three years as a consultant with Rick Collins; both of us also appeared in the film. I got to know Mike as the project progressed and instantly took a liking to him. He was one of those guys you just liked, right off the bat. Dave Palumbo and I had him as a guest on No Bull Radio after the film came out and his interview was very well received. I know Mike had some issues in his personal life but seemed content with the direction his life was taking after the film and his newfound sobriety was certainly a step in the right direction. I know Mike will be sorely missed.
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The fact that Mike was involved at all in the wrestling biz seems to have gotten him dumped in with any tragedy that may befall any pro wrestler, regardless of whether or not wrestling played any part at all in their death. Mike’s passing is sad enough for all who knew and loved him. But to find the following article in the Blanchard Report does nothing but add insult to injury, not to mention espouse the moral and intellectual bankruptcy of those involved with the publication. As you’ll see from the author’s report, Blanchard obviously trolls from the bottom of the barrel for their literary talent. The headline by Ron Johnson (senior writer) reads: “Two Years After Benoit Tragedy, ‘Roids Claims Yet Another Victim.” The opening paragraph further inflames and incites the reader: “More than two years after the tragedy known as Chris Benoit, I was informed that WWE developmental star, Mike Bell, who had admitted to using steroids during his professional wrestling career, passed away Sunday afternoon at the age of 37.” The article went on to further mislead the reader with a plethora of errors about both Mike and the film, which only proves that ‘senior writer’ Ron Johnson didn’t have a clue about his subject matter! His irresponsible coverage of Mike’s death was another glaring example of the great job the national media has done misreporting and misrepresenting the case of steroids. THE WAY I SEE IT, I couldn’t be more appalled at this banal example of hack steroid journalism. Clearly, the medical examiner has not filed a report, but leave it to Ron Johnson to figure it out for us: it must have been steroids! And why the quick association to Chris Benoit? Steroids were not found to be the cause of whatever led him to kill his son, his wife and himself, but for some reason, Johnson takes it upon himself to www.musculardevelopment.com March 2009
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The Way I See It—Romano Factor push aside the accepted data on steroids and jump to his own erroneous conclusions! What’s worse is that nothing stops him from writing them, nor his publishers from printing them! Here you have a deep personal tragedy— a brother, a son, a husband and a good friend to many, who passes away from unexplained causes, but because he had spent a tiny part of his life as a wrestler and had admitted to using steroids, his existence is maligned by a single stroke on an idiot’s keyboard. What’s really pathetic about Johnson’s lack of journalistic integrity is that he hadn’t bothered to check a single fact. This wasn’t a story of a minor political issue or some kind of meaningless celebrity gossip— although it was written in the same regard— this was a story about someone dying! I could only imagine the uproar that would come from this Johnson moron if it was a member of his family who was being reported on erroneously after they died! Let’s talk about data, folks. What does the accepted research say? First, steroids by themselves are not lethal drugs. Second, ‘roid rage’ is a term invented by the mainstream sensationalist media; it does not exist in academia. Steroids do not cause murderous rage. To say that they do, or to insinuate that someone died because of steroids— especially in absence of any kind of medical report— is not only irresponsible and disin-
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genuous, it is also quite telling of the author’s and the publication’s moral, ethical and intellectual bankruptcy. Alcohol has been clearly linked to episodic rage. The Benoit household contained alcohol and so did the bloodstream of at least one member of the family. Why no mention of any kind of alcohol-induced rage? Despite its presence in both the house and in Benoit’s system and in light of the prevailing and overwhelming data for its propensity to induce rage, alcohol was not once in two years ever mentioned as a possible motive in the tragedy. Just steroids— and Johnson had no data to support the claim. Mike Bell’s and Chris Benoit’s deaths couldn’t be more different nor more separate from each other. There is absolutely not one single scientific fact that could possibly link the two, yet some insignificant hack reporter took it upon himself to jump on the media bandwagon and lump the two together. Both the Blanchard Report and its ‘senior writer’ have not only gypped the public out of the implied journalistic responsibility inherent in their position, but they have leveled a misinformed and slanderous attack on a grieving family, in their misguided attempt to sound informed and important. Shame on them. My thoughts and prayers go out to Chris Bell and his family. Rest in peace, Mad Dog. You deserve much better than you got. !
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muscular development.com By Gregg Valentino Hi…it’s me, Gregg…Roses are red, violets are blue, I’m whacked in the head…And so am I…WHAT??..OOPS, SORRY MY BAD…THEY SAY “Reality is just a crutch for people who can’t cope with drugs.”…WELL, THAT’S WHY I CHOOSE TO GO TO www.MuscularDevelopment.com TO GET MY DAILY HIGH, MY DAILY DOSE OF REALITY...YEAH RIGHT…BY THE WAY, I’M DRINKING A PROTEIN SHAKE RIGHT NOW AND HALF OF IT SPILLED ON MY KEY BOARD WHILE I WAS READING QUOTES ON THE “NO BULL” FORUM...IRONICALLY I JUST WAS READING WHERE BRANCH WARREN WAS TELLLING FORUM MEMBERS ABOUT DRINKING PROTEIN SHAKES…HERE, READ IT FOR YOURSELVES…“I usually drink a protein shake on the way home after I train. As soon as I get home I eat a meal, which is steak and potatoe.”…BRANCH WARREN…OH YEAH, BABE… BRANCH WARREN IS ON THE FORUM JUST ABOUT EVERY DAY!!!!… BRANCH IS VERY EASY TO TALK TO AND THE OTHER FORUM MEMBERS LOVE TALKING TO BRANCH…AND SPEAKING OF BRANCH WARREN, HERE IS ANOTHER GOLD NUGGET FROM MY BOY BRANCH WARREN...POSTED October 14th, 2008, 09:20 PM >>> I am training hard again but still not 100% heavy yet. It has been 8 weeks since the surgery and there was very little atrophy. I think that is because of my very aggressive approach to rehab. By the end of the month I should be balls to the wall again. My weight dipped to about 250 but I’m back up to 260 and climbing. All is well…I’M GLAD TO HEAR THAT FROM BRANCH’S OWN LIPS…I HOPE HIS INJURY RECOVERS REAL QUICK AND HE TAKES THAT SANDOW HOME HERE TO HIS MD FAMILY. NOW TO ANOTHER ONE OF MY PALS, A GUY WHO I LIKE A LOT AND GET ALONG WITH WELL, SHAWN RAY…I RESPECT SHAWN VERY MUCH AND LOVE HIS WITTY SENSE OF HUMOR AND SHAWN IS ON THE FORUM EVER DAY TALKING WITH THE MEMBERS LIKE
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THEY ARE HIS FRIENDS….HERE IS ONE OF MY FAVORITE QUESTIONS ASKED OF SHAWN AND I LOVE HIS ANSWER EVEN MORE… QUESTION: Shawn, what was your favorite Olympia that you were in if you have one…SHAWN’S ANSWER: Of course my 1st one, I was a rookie pro, one day after my birthday in my backyard here in LA! I was suddenly struck by the company I was keeping (Haney, Labrada, Gaspari, DeMayo, Paris, Love, Robinson, Samir, Strydom, etc.) I was way off my peak but I was like a kid with so much admiration and respect for these guys. I still had pictures of on my walls at home but standing there in the dressing room and onstage competing with them it was surreal and special!...AWSOME…I LOVE THAT REPLY, IT’S SO SHAWN…IF YOU KNEW HIM YOU WOULD UNDERSTAND. OK, NOW WITH ALL THAT SAID IT’S TIME GIVE OUT SOME MORE JUICY (NO PUN INTENDED) INFORMATION/ TEASERS FROM THE KING OF CONTEST PREP HIMSELF, DAVE PALUMBO…HERE ARE A FEW Q&AsTAKEN FROM THE MOST POPULAR BODUYBUILDING INFORMATION THREAD ON THE PLANET AND ONLY ON www.MuscularDevelopment.com Q&A WITH DAVE PALUMBO aka HUGE285. Q. Dave, I wanna add insulin to maximize growth and need help on the protocol and which insulin I should use. I am sure there is only one available over the counter and probably the one I will use. A. HUMULIN-R is available over the counter. Try starting with 6IU in the morning with breakfast (and your GH) and then another 4IU about 4-6 hours later. If you tend to put on fat easily, I would avoid the insulin altogether! Q. Dave, today though I introduced Clen and Cytomel, and following the same no-carb diet, my blood sugar levels went way up. A. How much CLEN? I’ve seen this phenomenon before...Clenbuterol (if you take too much per dose) can screw with blood sugar levels of type 1 diabetics. www.musculardevelopment.com
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March 2009
Q. Dave, If synthol is just the oil minus the steroids, then why do people say it hurts to jab (the frequncy of jabs??) A. When 3cc of medium-chain fats is introduced into the muscle, the muscle cells release a ton of enzymes (lipoprotein lipase) that gobble up the fats. When all these internal enzymes are released from the cells, it dehydrates the cell (opposite of volumizing it). This causes a prostaglandin reaction within the cell. Anyone who’s familiar with prostaglandin release will know that PAIN is associated with it (think of a headache). I don’t recommend mixing steroids and synthol. The synthol can delay the absorption of the steroids since it tends to get “TRAPPED” in the muscle. Do NOT inject your GEAR into the same muscle groups you site injected with SYNTHOL. Q. Dave, can I shoot my claves with synthol? A. YES, for calves use 3cc into each head of the gastrocnemius muscle (that’s 6cc per calf)...2x per week for the first 3 weeks...then 1x per week for as long as you can tolerate it. Q. Dave, what’s your take on buying gear through mail order? A. If you get a package seized that contains anabolic steroids, you can indeed go to jail. If it’s a small order, chances are it’ll just get seized and you’ll lose your money; however, if the order is WOW BRIANNE, THEY SAY “Your body is a temple”…So now I just wanna know >> “Do you want ME to come over for midnight mass?”…yum...DAMN GIRL, YOU’RE HOT!!!...Stick with me, baby, and I’ll buy you rocks as big as diamonds. (LET’S SEE HOW MANY BOZOS READING THIS DON’T GET THAT LAST LINE...wink)…I’M SORRY BRIANNE, MUST TRY TO COMPOSE MYSELF & KEEP IN MIND THAT A hard-on doesn’t count as personal growth…YES, YES, YES I KNOW, I’m a naughty boy...I need to go to your room!...GOD DAMN IT, THERE I GO GETTING CARRIED AWAY AGAIN...LET ME INTRODUCE THE FORUM BABE OF THE MONTH… Name: Brianne Shaw Forum name: maxinemuscle Age: 22 (my birthday’s December 9th!) Zodiac sign: Sagittarius Hometown: Urbandale, IA Height: 5’3 1/2” Measurements: 34-24-36 Eyes: Blue Off-season weight: 145 Competition weight: 120 Favorite Food: Oatmeal protein pancakes with spray butter!! Favorite Junk Food: Frosted sugar cookies & chips and salsa
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sizable, the feds can try to get you for purchasing with intent to sell. I’d stay away from ordering online! Q. Dave, how do you inject IGF-1 lr3?? A. Intramuscular into the deltoid immediately after training. WOW…LOTS OF GREAT INFORMATION COMING FROM MD’s BIG PAPI DAVE PALUMBO…YOU THINK THIS IS GREAT STUFF????…THEN JOIN THE PARTY, THERE’S MASSIVE AMOUNTS OF ADVICE FROM MASTER GURU DAVE PALUMBO ON THE NO BULL FORUM…BUT JUST LIKE LOTTO “YA GOTTA BE IN IT TO WIN IT”…I DARE YA TO JOIN. If the government ever declared war on stupidity, I think we on the forum would all get nuked…OOOPS, ONE LAST THING, THE FORUM HAS BEEN VERY BUSY LATELY, IT HAS GROWN IMMENSELY IN THE PAST COUPLE MONTHS…WE HAVE WEEDED OUT (GOTTEN RID OF) A LOT THE TROUBLE-MAKERS AND WE HAVE KEPT THE TIME-WASTERS TO A MINIUM…OH YEAH BABE, THINGS ARE GETTING REAL INTERESTING AND THE PROS ARE CHATTING WITH THE MEMBERS…I LEARNED ONE THING BY HANGING OUT ON THE “NO BULL” FORUM >>> “Never settle with words what you can accomplish with a flame thrower.”…“It’s perfect for insomniacs who don’t respond well to strong drugs.” Favorite Quote: “You can judge a man’s true character by what he does when no one is looking.” Favorite Makeup: MAC, the only high-maintenance thing I own Favorite Body Part to train: BACK Your Best Asset (Body Part): Back and glutes. I get a lot of compliments on my glutes but I used to get made fun of all the time for it when I was growing up. Future Plans/Goals: Right now I’m just focusing on work and putting more size on my frame. Trying to find the right balance for me body, fat-wise, and stay around that weight. Thankfully, this sport favors a little age. I’ll get back up there, I’ve got some time. For now it’s just time to build and define. Wow! The past year has been crazy. I remember the days I used to check the grocery store magazine rack with hopes of seeing the newest edition of MD. NOW I’m in IT!!! Going from Nebraska out to California has been quite an exciting adventure. Having the honor of www.musculardevelopment.com
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March 2009
musculardevelopment.com being trained by one of the best pros in the industry (Gina Aliotti) has been a dream come true. Competing out here was the icing on the cake! For all those people who used to tell me I couldn’t do it and I’d never be good enough for the NPC stage, who’s laughing now? I’ve got an overall title and they’re still left talking about doing something! I love the power of weight training. There’s nothing better than the feeling I get after tearing up my body at the gym. Going into the gym and being able to lift with more intensity than most of those guys that suffer from ILS (imaginary lat syndrome) really makes my day. I love life and the opportunities I’ve been blessed with. My job allows me to travel and meet a lot of people in the industry and it’s my main focus right CEDRIC McMILLAN, OUR COUNTRY, AND THE IRAQ WAR…I GOT MAD RESPECT FOR CEDRIC…HE IS A REAL LIFE WARRIOR. “A WARROIR DOESN’T PICK HIS BATTLES, A WARRIOR IS TOLD WHERE HIS BATTLES WILL BE, THAT’S WHERE HE GOES AND FIGHTS WITH HONOR.”…THAT, MY FRIENDS, IS CEDRIC McMILLAN. Name: Cedric Keenan McMillan Date of Birth: August 17th Place of Birth: Lancaster, South Carolina Height: 6’1” Weight: Off-season 265-280lbs, contest 255-260lbs Measurements: Arms: 19.5 cold, 20.5 pumped Waist: 33” legs: 30” calves: 18.5 cold, 19-19.5 pumped neck: 19” Strongest Body Part: back Years Training: Messing around since I was about 15, serious training for 10, competing for 5 Occupation: Instructor in the Army Hobbies: Painting/drawing Where do you see yourself in 10 years? One of my weaknesses as a person is that I don’t set long-term goals. I probably should but I’m kind of a “live for the moment” type person. In 10 years I’ll probably be 200 lbs lean as hell so I can start back smoking everybody on this 2 mile run again. (being heavy is hard) haha What are your bodybuilding goals?? Of course every bodybuilder’s goal is to turn pro, but MY goal is to turn
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now. I love it and couldn’t have asked for more..I’m blessed beyond belief! As for competing, I’ll get back up there. I’ve got some work to do on my shoulders, hams and my triceps. Until then, I’ll be putting time in at the gym, trying to outlift the boys and pick up the ones that I can’t! ha ha! GOD DAMN, BIANNE IS A HOTTIE!!!!…Girls have an unfair advantage over men: if they can’t get what they want by being smart, they can get it by being dumb…BUT…BRIANNE SHAW IS NO DUMMY!!!…JUST A YUMMY HOITTIE WITH A GREAT FUTURE AHEAD OF HER!!!!!...I’M SORRY BRIANNE, IT’S JUST THAT You look just like my second wife. Of course I’ve only been married once...
pro and make a positive impact on the sport. With that, I mean I want to bring bodybuilding back to the mainstream like it used to be on ESPN back in the day. I want to turn pro and actually look like a pro should look. I don’t want to make it and then disappear. Competition Record: 2003 Palmetto Cup, novice overall 2003 S.C. State, junior heavyweight winner 2005 Carolina Clash, open heavyweight winner 2007 S.C. State, super-heavyweight and overall winner I need much bigger legs and arms. I want a real good sweep on the outer quad and real thick arms and forearms since they are so long and lanky (lol) Who are your favorite bodybuilders and why? Arnold, Larry Scott,
Sergio, Dennis Wolf, Richard Jones, and Ronnie back in 2002. I like Arnold, Larry, and Sergio because of what they represent for me as the pioneers of modern bodybuilding. I like how Arnold and Larry had the small waists and the wide lats and big arms, just nice flowing lines that connect together well. Dennis Wolf has the freaky shoulder and quad sweep that I want sooo bad! I like the way his shoulders look in the most-muscular pose too. Richard Jones had the overall package that combines today’s definition and detail with yesterday’s lines and symmetry… just a pretty body, that’s how I want to be viewed. Ronnie back in ‘02 because I watched that unbelievable video every day, all day. That was the 1st video I had ever seen and it motivated the shit outta me! And showed me what BIG really is, and what muscle should look like! “People seldom do what they believe in, instead they do what is convenient, then they repent !!!!”...BUT NOT CEDRIC, HE IS A GREAT INSPIRIATION AND A FUTURE BODYBUILDING CHAMPION…I HAVE MUCH RESPECT FOR CEDRIC McMILLAN, MY MD FORUM BROTHER & MD FAMILY MEMBER!!!!!
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March 2009
By Flex Wheeler
FLEX Critique
Victor, Kai And Toney: 3 Who Would Be King he 2009 Arnold Classic is shaping up to be an all-out brawl between three incredible physique athletes. Leading the trio is Victor Martinez, the 2007 Arnold champ and Mr. Olympia runner-up, returning after sitting out the entire 2008 season due to a knee injury. Hot on his heels is ‘The Predator’, Kai Greene. Just a couple years ago, this humble yet passionate young man from New York City (also Vic’s hometown) was a struggling rookie who nobody really noticed or expected much from. Now he’s got
T
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two pro titles and was third at the 2008 Arnold, only to Dexter Jackson and Phil Heath. Rounding out this elite group is the ‘X-Man,’ Toney Freeman, with five pro wins and a strong fifth place at the last Mr. Olympia. When confronted with three awesome athletes like these, most people’s reaction would be, “I wouldn’t want to be a judge.” I feel you on that one. But be judged they will in Columbus, and also here in the Flex Critique. This month, I gave myself the unenviable task of breaking down
their physiques one aspect at a time to see how they compare to each other. These are only my personal observations and opinions based on having watched these guys compete many times, so I make no guarantees that the judges at the Arnold will see things the same way. Bodybuilding is a subjective sport where ‘the ideal physique’ exists only in the eyes and mind of the beholder. That being said, here’s how I would score Victor, Kai and Toney if they were onstage in front of me.
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The Body Parts In Question Biceps
Back
Right off the bat, you should be able to see how tough this job is! All three of these men have tremendous biceps: nice full muscle bellies and mountaintop peaks. Kai has the shortest attachments of the three, but he more than makes up for it with those out-of-this-world double splits like Ronnie and Boyer Coe had. Three-way tie on this one. Victor: 9 Kai: 9 Toney: 9
Not one of these champions lacks in the lat department, but all have slightly different shapes and attributes. Victor probably has the best overall combination of width and thickness, while Kai definitely has the market cornered on shredded detail and separation. His lats insert very low— almost too low, drawing attention to his short torso. Still, Kai does have a nasty back full of lumps and ridges. Then again, you can’t overlook Toney’s wide wingspan and tiny waist. Very close call here. Victor: 9 Toney: 8 8 Kai:
Triceps Victor edges the other two out on the horseshoes. His are fuller and rounder, and look good in every pose. Both Toney and Kai could use just a bit more triceps development. Victor: 9 Kai: 7.5 Toney: 7
Shoulders
This was another tough call. If you go by pure size and shape, it’s Victor by a landslide. But when you factor in detail and striations, Kai has the upper hand. You still have to acknowledge Vic’s superior development of the upper chest and factor that into the equation. The right side of Toney’s chest still shows the battle scar from his pec tear years ago, which unfortunately does count against him when you’re being this nitpicky. Victor: 9 Kai: 8 Toney: 7
PHOTOGRAPHY BY PER BERNAL AND BILL COMSTOCK
Kai slips a little here in comparison to the other two. Both Victor and Toney have super wide clavicles and thick melon delts. Kai’s bone structure gives him more of a ‘sloped shoulder’ appearance, and he does need more meat in the rear heads. Victor: 9 Toney: 9 Kai: 7.5
Chest
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FLEX CRITIQUE
Quads Victor seems to be dominating a lot of these categories, but not this one. Toney has some of the best quads in the IFBB, and by far the best ever built by a man of 6’2”. Kai also has incredible development, with probably the deepest and clearest cross-striations I’ve seen since the late Andreas Munzer. Kai takes this one by a slim but still respectable margin. Kai: 9.5 Toney: 9 Victor: 7
Hams Victor’s hamstrings have so much fullness and hang that you have to call them Butterballs. Grandma might throw those suckers in the oven to feed the whole family! Kai is no slouch here either, and definitely has superior detail. His hams look like bundles of
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steel cables under the skin. Toney’s hams are pretty good too, just not quite as good next to these ham-hock heroes. Victor: 9 Kai: 9 Toney: 8
Calves Considering the ethnic makeup of these three dudes, you have to give them all props for building up respectable calves. Whatever muscle groups may have come easy for them, I guarantee you calves were a pain in the ass to build! Victor’s calves insert the lowest, which is probably why his are the best of this group. Victor: 8 Kai: 7 Toney: 7 www.musculardevelopment.com
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March 2009
FLEX CRITIQUE The Bigger Picture Mass
Three ‘all the way big dudes,’ as they say. The weights here range from 245 to 280, and the heights from 5’7” all the way up to 6’2”. For pure heightto-weight ratio, Kai would be the obvious choice. But if you step back and really look at the physiques, your eyes tell a different story than the scale does. Victor: 9 Kai: 8.5 Toney: 8
Shape, Proportion and Symmetry Overall, you have to recognize that Victor shines here. You don’t win the Mr. Olympia (oops, my bad, he should have won) without having pretty phenomenal shape and proportion. Kai’s structure isn’t optimal, but he has done an amazing job with it. Toney’s shape is pretty damn good, just not quite as near-perfect as Victor’s. Victor: 9.5 Toney: 8 Kai: 7
Conditioning If you go by track records here over the past few shows, which is what we have to do, Kai is the only one to consistently bring that freaky sliced-anddiced look that makes your jaw drop. Victor came close at the last Olympia, and Toney certainly nailed it a few months ago in Las Vegas, but we have to base this one on who has proven they can do it again and again, like Dexter does. Only Kai can make that claim in this group. Kai: 9.9 Toney: 8.5 Victor: 8
assuming all the guys have a lot of mass. Victor: 3 Toney: 2 1 Kai:
Front Lat Spread Victor is the widest and thickest man in this shot. What really sets him apart from Kai and Toney is his upper chest development, which both the other guys can’t match. Even Victor’s quads don’t cause him to lose on this pose, because you’re too busy staring at the phenomenal size and shape upstairs. Toney’s amazing V-taper lets him edge Kai out on this one. Victor: 3 Toney: 2 1 Kai
Side Chest Great pose for Victor. This is where Toney and Kai both seem to show a chink in the armor with regard to triceps, and it costs them. Neither looks bad, mind you, but we are trying to pick between three guys with damn near perfect physiques and somebody has to come out on top. Victor: 3 Kai: 2 Toney: 1
Side Triceps Victor again, for most of the same reasons. Kai isn’t too far behind, and his crazy cross-striated tri’s are pretty impressive in this pose. Toney’s triceps look a little flat here, and that hurts the overall visual impression. Victor: 3 Kai: 2 Toney: 1
Rear Double Biceps Scoring The Poses (3 points for first place, 2 for second, 1 for third) Front Double Biceps Victor’s shape carries him here. Toney also has a hell of a front double biceps. This is not one of Kai’s best poses, and again that’s only due to his structure. I take nothing away from the guy. This is a pose where genetic shape and structure is everything,
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Another nail-biter. I promised myself I wouldn’t have any ties, and this one really tested my resolve. Victor has such amazing overall shape in this pose, but Kai has built such a thick back, etched and hewn with detail. I went back and forth on this one a few times before making a reluctant decision. Kai: 3 Victor: 2 Toney: 1 www.musculardevelopment.com
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FLEX CRITIQUE Rear Lat Spread A similar pose, but one where superior structure is more obvious. As I said before, Kai does have a short torso and his lats insert almost at his hipbones. This makes it harder for him to compete with the type of wider wingspan Victor shows here. Vic turns the tables. Victor: 3 Kai: 2 Toney: 1
pose. The variation where he twists to the side and shows off his intercostals is absolutely insane. I had a real challenge deciding between Victor and Toney, and in this case I had to give Toney some welldeserved credit for his tight midsection and impressive wheels. Forgive me, Victor! Kai: 3 Toney: 2 Victor: 1
Abdominals and Thighs
Most Muscular
Thanks to his outrageous thigh mass and deep cuts, Kai owns this
Which most-muscular pose are we talking about? If it’s the crab,
Victor steals the spotlight with overwhelming mass in the shoulders, traps, chest and arms. Kai has some serious striations but needs to beef his traps up some. Toney looks the best in the hands-on-hips variation. Assuming we go with the crab, Victor has the upper hand. Victor: 3 Kai: 2 Toney: 1
Final Tally: Victor: Kai: Toney:
116.5 106.9 99.5
Winner: Victor Martinez You can all see how closely matched these three men are, and more so Victor and Kai. Going by my different categories and my opinions, Victor beats Kai by a very slim margin. Maybe that’s what will really happen at the Arnold, or this could be about as accurate as predictions from The Weekly World News, who have had the date for Armageddon wrong about five dozen times now. It will all come down to how these three look on that fateful first Saturday in March, and we don’t have long to wait to find out. See you there, muscle fans! !
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March 2009
Another action-packed month of No Bull Radio is in the can and, as always, Dave Palumbo, our guests and I have provided the industry with a level of entertainment and information not available anywhere else. The month started with yet another employment/unemployment, employment/unemployment volley with Jeff the producer. The guy just can’t hold a job! At least he shows up on Monday nights. Title sponsor Author L. Rea was on, along with his attorney, to discuss the interesting if not perplexing lawsuit being waged against ALR Industries and a certain pro football player who failed a drug test. What I found most interesting was that the items that showed up on the failed drug test were also on the ALR product label! So, the guy failed a drug test for what’s clearly listed on the label and then decides to sue ALR for the failed test? Obviously the wrong player is being sued— this moron should sue himself! Later in the month, ALRI super-hottie Krissy Chin appeared opposite IFBB pro Tricky Jackson for the championship game of Muscle Mob Jeopardy. Krissy handily won yet again, proving to the world that you just don’t mess with Krissy. She didn’t mention it, but I’m sure she took some ALRI Primed and a Hyper Shot before the show to boost her focus. She scored higher than anyone in the history of the game! Our other title sponsor, Dr. Scott Connelly of Progenex SRG was back on to further the carb debate. Dr. Connelly presented data that carbs are a nonessential nutrient for muscle building. I love the way Dr. Connelly gets fired up when defending his concepts. “How much protein was in Met-Rx? 37 grams. Why 37 and not 40? Because 37 is the exact amount you need!” Progenex is a step beyond even that and me, Dave and everyone who is using it are astounded by how effective it is! Another highlight of the show this month was the appearance of Robert Daskas, the Clark County (Las Vegas) prosecutor who put away Craig Titus for the murder of Melissa James. After much negotiating
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with his schedule, Mr. Daskas was finally able to sit down and spend some time with the ‘Muscle Mob’ and answer questions about the Titus affair that put to rest once and for all any doubt over whether or not Craig Titus is indeed a murderer. If you recall, much of Titus’s impassioned defense of his actions surrounded the story about how he and Kelly had found Melissa James already dead of an overdose in their house. In a panic to not call negative attention to their fledgling careers, Craig came up with the ingenious idea of torching Kelly’s Jaguar in the middle of the desert with Melissa’s body in the trunk, then heading to Greece to wait for the fallout. Well, according to Mr. Daskas, Craig’s story held less water than Titus’s glutes at his last show. The prosecutor cited numerous pieces of evidence that completely negated any defense C.T. could possible muster. We also learned that the motion to withdraw his guilty plea was denied and that Titus will most likely spend the rest of his miserable life in prison and die there. As anyone in this industry would join me in commenting, Good Riddance! Another guy to agree would be Jimmy ‘The Bull’ Pellechia. In another memorable appearance, Jimmy set the world on fire with his unique approach to life in general. The creators of the Iron Bull soundboard 2.0 have definitely gotten a ton of new stuff to put up. Out of all our guests, no one can incite a laugh riot quite like Jimmy the Bull! The rest of the month’s shows were chock-full of the best bodybuilding news and entertainment on the web— and it’s all free! We owe a lot to the generosity of our sponsors. Without the support of both Author L. Rea and Dr. Scott Connelly, Dave and I wouldn’t be able to do what we do. From all corners of the globe, No Bull Radio is infiltrating the airwaves and we are just getting started. Pretty soon, the Mob will be a household word. Just wait and see!
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By Steve Blechman and Thomas Fahey, EdD
RESEARCH
Training Cardiovascular Effects Of SuperSlow Training Similar To Traditional Weight Training Low-velocity resistance training (SST) is popular with many recreational bodybuilders, but is the method safe and effective? Jason Wickwire and fellow researchers from Kennesaw State University in Georgia found similar cardiovascular effects for SST and traditional training methods. However, most studies show that SST is less effective for building muscle size and strength. SST works mainly slow-twitch fibers because the training load is less than 50 percent of maximum effort. Low-load training is effective for building slowtwitch fibers, but most increases in muscle size come from overloading fasttwitch fibers. Consequently, SST is of little use to bodybuilders or power athletes, except perhaps as an alternate training method. Muscle hypertrophy (growth) depends on peak muscle tension and time under tension. Constant muscle tension— used in SST— decreases muscle blood flow, which reduces peak muscle tension. Varying the training load is important for advanced bodybuilders, so the ultraslow method might be an effective occasional alternative to traditional methods. (Journal Strength Conditioning Research, in press; published online December 2008)
How Muscles Get Big Successful bodybuilders must maximize protein synthesis and minimize protein breakdown. A review of literature from the University of Kentucky College of Medicine described the processes involved in muscle hypertrophy. Muscles increase in size in response to growth factors (e.g., testosterone, growth hormone, IGF-1), cytokines (signaling chemicals), nutri-
ents (i.e., amino acids, carbohydrates, calories) and resistive exercise. Amino acids, the building blocks of proteins, activate signaling chemicals in muscles that turn on protein synthesis and increase muscle fiber size. Chemicals called ribosomal protein S6 kinase and the target of rapamycin (mTOR) are important cell-signaling chemicals that regulate protein synthesis. They are sensitive to small changes in cell energy levels. They work like biological computer programs to line up amino acids needed to produce new muscle tissue. After weight training, supplementing carbohydrates and proteins activates protein-signaling chemicals that promote protein synthesis and muscle growth. Muscle tension, blood levels of amino acids (particularly leucine) and insulin are key factors triggering muscle growth. They stimulate signaling pathways inside the muscle cells that promote protein synthesis and modify muscle protein breakdown, remodeling and repair. (Journal of Applied Physiology, in press; published online December 2008)
Poor Spinal Flexibility Limits Performance On Bench Curl-Ups Bent-knee sit-ups and curl-ups are popular abdominal exercises and are extremely effective for activating the four major abdominal muscles (i.e., rectus abdominis, internal and external obliques, transversus abdominis). Greek researchers showed that spinal flexibility is extremely important for performance during a bent-knee curl-up test with the feet placed on a bench. The rationale behind this exercise is that bending the knees flattens the low-back curve, which protects the back. This study sends a dangerous message to athletes. Extensive research by Canadian spinal biomechanists Stuart McGill (www.backfitpro.com) demonstrated that maintaining a neutral spine and avoiding excessive trunk flexion (trunk bent forward) during exercise protects the back and neck from injury. The abdominal muscles often act to prevent motion. Bent-knee sit-ups and bench curlups overload the abdominal muscles but place excessive stress on the spine. Highstress movements with the spine in flexion overload the spine and can cause injury. Intense abdominal exercises that alter the spinal curves throw the baby out with the bathwater. They build strong abs but set the stage for serious and chronic back injuries. (Journal Strength Conditioning Research, in press; published online December 2008)
Ice Decreases Muscle Performance Ice is a valuable therapy for decreasing inflammation, pain and swelling. However, using it during exercise or competition (e.g., while sitting on the sideline or between lifts during a weightlifting contest) could decrease performance and
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Training increase the risk of injury. Ice decreases muscle and nerve metabolism, slows nerve conduction speed, and impairs the rate of muscle activation. Researchers from Old Dominion University, led by Jennifer Fischer, found that applying an ice bag on the hamstrings for 10 minutes decreased performance in the shuttle run, singleleg vertical jump, and co-contraction test. The effects lasted for at least 20 minutes after exercise. Applying ice for 3 minutes had no effect on performance. Ice is a valuable modality for treating injuries and trauma during recovery from physical activity, but should not be used before or during exercise. (Journal Strength Conditioning Research, in press; published online December 2008)
Eccentric Exercise Increases Heat Shock Proteins Eccentric exercise (lengthening contractions) is linked to delayed onset muscle soreness (DOMS). Eccentric contractions generate high muscle tension that damage muscle cells. Further injury occurs because of inflammation triggered by chemicals such as calcium, prostaglandins or histamine released or produced as a result of the muscle damage. Consequently, pain and swelling often increase a day or so after exercise. Danish researchers found that chemicals called heat shock proteins (HSP) were linked to DOMS. However, HSP levels decreased with repeated bouts of eccentric exercise. This study helped explain why physically fit people are less prone to postexercise muscle soreness. (Acta Physiologica Scandinavica, in press; published online December 2008)
Short Or Long Rest Intervals Between Sets? Rest is an important factor determining the volume and intensity of an
exercise program. Short rest intervals between sets prevent recovery but increase the stress of exercise. Long rest intervals reduce metabolic stress but allow greater recovery and increased force output during subsequent sets. Researchers from Kennesaw State University in Georgia compared the effects of 1-minute and 2.5-minute rest intervals between sets on hormone levels, strength and muscle size during a 10-week study. Oneminute rest intervals triggered greater increases in testosterone and cortisol levels only during the first week of the study. Rest intervals had no effect on growth hormone, strength or muscle size with the exception of arm size, which was 50 percent greater in the 2.5-minute rest group. Rest intervals have variable effects on hormone levels that are not necessarily related to changes in strength and muscle size. (Journal Strength Conditioning Research, in press; published online December 2008)
Best Exercises For Preventing Low Back Pain Decreased spinal stability, poor muscle strength and endurance, and poor neural control of the core muscles are important causes of back pain. Deep core muscles, such as the internal oblique (IO) and transversus abdominis (TrA), help stabilize the spine and act as foundations for powerful movements in the upper and lower body. Recommended exercises for these deep muscles include the abdominal crunch, abdominal drawing-in maneuver (bracing), abdominal sit-back, horizontal side support (sidebridge), supine lower extremity-extender, and quadruped opposite upper and lower-extremity lift (bird-dog). Researchers from the U.S. ArmyBaylor University Doctoral Program in Physical Therapy in San Antonio found that the best exercises for activating the IO and TrA muscles were side-bridges and abdominal crunches. The bracing and bird-dog exercises
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were also good for activating the TrA. Researchers estimated muscle activation levels by measuring changes in deep muscle thickness with ultrasound. Prevent back pain by doing at least 10-20 repetitions of curl-ups, side-bridges, bird-dogs and abdominal braces every day. (Journal Orthopaedic Sports Physical Therapy, 38:596-605, 2008)
Front Squats Build Muscle With Less Knee And Back Stress Most people do back squats incorrectly. They lean forward on their toes, hinge at the back instead of the hips, and fail to abduct (spread) their thighs during the descent portion of the lift. Also, they cave in at the chest and drop their heads during the exercise. It’s easier to maintain a neutral spine during a front squat than during a back squat. Jonathan Gullett and colleagues from the University of Florida found that front squats activated the major muscles in the thigh and back as well as back squats, but placed much less stress on the knee joints. Subjects performed front and back squats, lifting 70 percent of their one-repetition maximum lift. The researchers performed mechanical analyses of the lifts and measured muscle activation levels with electromyography, which measures the electrical activity levels in muscles during contractions. The study showed that muscle activation was similar during front and back squats, even though the athletes used much more weight during back squats. Also, front squats placed less stress on the knees. The front squat is not a popular exercise because people have difficulty supporting the weight high on the chest. With time and patience, athletes can develop the necessary flexibility to enjoy and benefit from this excellent exercise. Front squats are viable alternatives to the more popular back squats. (Journal Strength Conditioning Research, in press; published online December 2008)
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RESEARCH
Fat Loss Snorers Burn More Calories Heavy snoring burns as many calories as a typical workout in the gym. Researchers from the University of California, San Francisco Medical School found that people with severe sleep apnea (common in snorers) burned an extra 300 calories per day. Unfortunately, they made up for it by eating more and exercising less, which made them gain weight. People with sleep apnea stop breathing periodically during the night, which causes restless sleep and daytime drowsiness. This is an extremely dangerous condition that can result in automobile accidents and fatal disturbances in heart rhythms. Many bodybuilders snore or wake frequently during the night because their large neck muscles obstruct airflow in the mouth and throat. If you have these symptoms, you might have sleep apnea. Inadequate sleep caused by sleep apnea contributes to obesity. Obesity also contributes to sleep apnea because extra tissue and poor muscle tone in the throat block the airway during sleep. Excess body fat alters metabolism, which also interferes with normal sleep patterns. Sleep apnea is treatable through weight loss, surgery or continuous positive airway pressure devices (CPAP). See your doctor if you have trouble sleeping or suffer from daytime drowsiness, because sleep apnea can kill you. (BBC News, December 16, 2008)
Almost anyone interested in health knows that high cholesterol increases the risk of heart attack. Further, high levels of low-density lipoprotein (LDL) and very low-density lipoprotein (VLDL) are also dangerous. Conversely, high-density lipoprotein (HDL) rids the
People Don’t Think Straight When They Diet Low-carb diets interfere with brain function. The brain uses mainly glucose (sugar) delivered from the general circulation for fuel. The brain doesn’t store carbohydrates and is incapable of using amino acids for fuel. It can use blood ketones formed from the incomplete breakdown of fats, but these fuels are less efficient than glucose. A study from Tufts University showed that memory decreased in women consuming a lowcarb diet, compared to women following a balanced, low-calorie diet. Memory skills returned after they ate more carbohydrates. However, the lowcarb dieters reported less mental confusion and performed better on attention tests than women in the balanced diet group. Low-calorie diets interfere with brain function, regardless of carbohydrate content. The effects of chronic dieting on the brain are unknown. (Appetite, 52: 96-103, 2009)
Obesity Linked To Sleep Loss
the fat cells that prevent fat breakdown. During exercise, the body secretes epinephrine (adrenaline), which stimulates the fat cells to release fat for energy. People with high blood levels of ApoB100-LDL have a diminished capacity to mobilize fat, which contribute to obesity and poor physical fitness. Scientists are making great strides in understanding chemicals in the body that regulate energy balance, fat storage and obesity. This new knowledge will help them develop new methods for fighting obesity and preventing degenerative diseases such as type 2 diabetes, coronary artery disease, and stroke. (PLoS ONE, 3(11): e3771, online journal)
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Obesity is epidemic in the United States. Large population studies showed that lack of sleep might make people fat. Sleep loss influences hormones that regulate appetite. Inadequate sleep increases ghrelin and decreases leptin, which causes people to eat more. A review of the literature from the Nutrition and Food Sciences Department at the University of Vermont concluded that excessive use of computers and television at night interferes with sleep and promote obesity. The causes of the relationship are not known. People tend to eat more when they’re not sleeping. Also, inadequate sleep could interfere with metabolic control mechanisms that regulate appetite, metabolic rate and physical activity levels. Get more sleep if you need to lose weight. (British Nutrition Foundation Nutrition Bulletin, 33: 272-278, 2008)
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Cholesterol Carrier Linked To Obesity and Heart Disease
body of excess cholesterol and reduces the risk of heart attack. Just when you thought you understood the basics of blood fats and cardiovascular health, scientists complicated things. Swedish researchers from the Karolinska Institute in Stockholm found that a component of LDL, ApoB100-LDL, acts as a metabolic signal from the liver to
By Steve Blechman and Thomas Fahey, EdD
RESEARCH
Fat Loss British Medical Journal Blasts Weight-Loss Supplements An editorial in the prestigious British Medical Journal claimed that only approved drugs are effective for weight loss and that weight-loss supplements are ineffective and misleading to consumers. Dr. M E J Lean, from the University of Glasgow, stated, “Of hundreds of products on sale, only appropriately delivered diets and exercise, orlistat, sibutramine, and bariatric surgery are safe, efficacious, and cost-effective. The remainder should not be marketed until we have evidence of their effectiveness and safety.” A supplement industry spokesperson acknowledged that some products are marketed irresponsibly. However, the editorial overlooked supplements proven to promote weight loss, such as conjugated-linoleic acid, whey proteins that suppress appetite, and a variety of herbal products with proven safety and effectiveness. In the United States, the Dietary Supplements Health and Education Act of 1994 (DSHEA) made it possible for companies to sell food supplements without conducting pre-market safety evaluations. The products must be generally considered safe (based on widespread use) and properly labeled and make no health claims unless approved by the Food and Drug Administration. The research summaries in Muscular Development present the latest studies on supplements and drugs, which will help you separate the street noise from the street news. (British Medical Journal, 337: a2408, 2008)
Rapid Weight Gain Following Low Carbohydrate, High-Fat Diet Calorie restricted, low-carbohydrate diets trigger more rapid weight loss than low-calorie mixed or high-carbohydrate diets. Possible reasons include better suppression of appetite, reduced
availability of desirable foods, and water losses. While low-carb diets produce the greatest weight loss in six-month studies, the differences disappear beyond that. A German study using rats that consumed a low calorie, low-carbohydrate, high-fat diet showed rapid weight gain when the rats resumed a normal diet containing more carbohydrates. Animals continuing the low-carb diet, but eating as much as they wanted, did not gain weight. The low-carb diet had negative long-term health effects. It depressed growth hormone and IGF-1 levels (important for sugar and fat metabolism), accelerated fat gain at the end of the diet, and stunted growth in young animals. In humans, low-carb diets are very effective for short-term weight loss. We need more research to determine their long-term safety and effectiveness. (Obesity, in press; published online at November 27, 2008)
Low-Carb Diets Dangerous For Kids Obesity rates in children nearly tripled since 1980 (6.5 percent in 1980 versus 17 percent in 2009). Approximately 35 percent of U.S. kids are overweight or obese, largely because they exercise less, eat more fast food and consume more high-sugar soft drinks. Kids are getting fatter, but their role models are getting thinner. This has led to eating disorders and crash dieting. Many overweight adults follow calorie-restricted, low-carbohydrate diets to promote rapid weight loss. A Brazilian study using young, growing rats showed that these diets have negative health effects. While the diets caused rapid weight loss, they slowed growth rates and increased abdominal fat mass. Increased abdominal fat promotes poor blood sugar regulation and eventually increases the risk of cardiovascular disease. Overweight children should not follow calorierestricted, low-carbohydrate diets because they can interfere with growth and trigger poor metabolic health.
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Rather, they should exercise more, decrease computer and television use, and consume less fast food and highsugar drinks. (Molecular Nutrition Food Research, 52: 1365-1371, 2008)
Ketogenic Diets Linked To Sudden Death One person in 1,000 people experience sudden cardiac death every year, and the risk increases during or shortly after exercise. Congenital defects (present at birth), such as hypertrophic cardiomyopathy (enlarged heart) and abnormal arteries, account for most sudden deaths occurring in people under 35 years of age. Coronary artery disease is the most common cause in older people. Factors altering the normal chemical environment of the heart, such as severe dehydration and cocaine abuse, can trigger fatal heart rhythms. In a new report, researchers from the prestigious McGill University Health Center reported two cases of sudden death associated with low-carbohydrate ketogenic diets. Both died from abnormal heart rhythms. The body produces ketones from fats during periods of low carbohydrate availability. While these diets promote weight loss, they are also associated with selenium depletion and an abnormal heart rhythm (prolonged QTc interval) that increase the risk of sudden death. Anyone on a ketogenic diet should take a 200mcg selenium supplement daily. Do not take more than this amount because selenium can lower IGF-1 and may also cause glucose intolerance. I would also recommend magnesium and the amino acid taurine which have been shown to prevent abnormal heart rhythms. I am also concerned with competitive bodybuilders on ketogenic diets who are taking diuretics and cutting drugs, such as thyroid (T3) and clenbuterol which can also cause abnormal heart rhythm. We need more research on the long-term benefits and risks of low-carbohydrate ketogenic diets in the average population as well as in bodybuilders. (Pediatric Neurology, 39: 429-431, 2008)
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By Steve Blechman and Thomas Fahey, EdD
Health Gene Manipulation Boosts Muscle Mass Cells make new proteins by activating genes that combine amino acids in precise sequences. Increasing the rate of protein synthesis in muscle involves turning on key activating chemicals and genes. Australian scientists found that increasing the activity of the FHL1 gene in mice turned on the NFATc1 gene, which increased muscle mass, strength and muscle endurance. Defects in the FHL1 gene are linked to muscular dystrophy. In the future, gene therapies that increase the FHL1 gene might help cure people with muscle wasting diseases. They might also serve as the basis for gene doping techniques that might be used to enhance athletic performance. (Journal Cell Biology, 183: 1033-1048, 2008)
Company Markets Gene Test to Predict Athletic Potential
Inaccurate Post-Exercise Blood Tests Intense athletic competitions such as marathon runs can cause extensive tissue damage. Blood tests taken shortly after extreme athletic events often show abnormalities, such as elevated troponin and creatine kinase levels. These abnormalities are similar to those seen in heart attack victims. Intense exercise can trigger inflammation and an elevated immune system response that might appear abnormal on a blood test and suggest a heart attack or liver failure. Avoid routine
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lab tests within 24 hours of strenuous athletic events. Intense exercise can cause false positive results, which means the tests suggest disease when none exist. False positive tests cause needless medical expense and worry. (The New York Times, November 27, 2008)
High Thyroid Function Linked To Atrial Fibrillation The atria are the chambers on the top part of the heart that deliver blood to the ventricles, which then pump blood to the lungs or the general circulation. Normally, a well-defined electrical signal generated from the heart’s pacemaker causes the atria to contract. Sometimes the signals are disorganized, which interrupts the normal heart rhythm and causes sluggish blood flow in the atria. Heart doctors call this rhythm disturbance atrial fibrillation, which is the most common abnormal heart rhythm. Many people with atrial fibrillation have no symptoms, but it can cause fainting, chest pain, heart failure and stroke. Risk factors include aging, high blood pressure, and binge eating and drinking. In a study of nearly 1500 people, Dutch researchers found that those with the highest levels of free thyroxine (T4) increased the risk of atrial fibrillation by 94 percent. However, they could not be sure whether high T4 levels caused a chill fibrillation. (Archive Internal Medicine, 168:2219-2224, 2008)
Low Testosterone Levels Linked To Poor Metabolic Health Testosterone and the biologically available free testosterone decrease gradually after age 30. Low levels of these hormones are linked to muscle and bone loss, erectile dysfunction,
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If you want to be an Olympic athlete, choose your parents very carefully. Specific genes determine the capacity to develop strength, power, endurance, agility and speed. Identification of specific gene variants in elite athletes may one day allow scientists to predict athletic potential in young people. A variant of the ACTN3 gene has been found in Olympic sprinters and may be an important predictor of future success. For $149, Atlas Sports Genetics, a company based in Boulder Colorado,
will measure ACTN3 to determine the genetic potential for elite level sprinting speed. The company claims the test is an early indicator of athletic potential. This is only the beginning of what will prove to be a lucrative market for sports geneticists. For example, Dr. Miguel Rivera, a genetics specialist from the University of Puerto Rico Medical School, has identified several key gene variants in elite distance runners. Identifying children with these genes might help develop future Olympic champions. (Scientific American, December 1, 2008)
RESEARCH
By Steve Blechman and Thomas Fahey, EdD
Health decreased sex drive, psychological depression and reduced self-esteem. A review of literature by researchers from Boston University School of Medicine concluded that low testosterone contributed to the metabolic syndrome— a group of symptoms that include high blood pressure, abdominal fat deposition, insulin resistance, type 2 diabetes, blood clotting abnormalities and inflammation. The metabolic syndrome increases the risk of heart attack, stroke, obesity, erectile dysfunction, poor energy levels and some types of cancer. The measurement of blood testosterone levels should be a routine part of medical examinations in aging men. (Journal Andrology, 30:10-22; 23-32, 2009)
Prostaglandins Promote PostExercise Muscle Regeneration Intense weight training causes muscle damage. Regeneration of injured muscle tissue involves the formation of satellite cells that combine with injured tissue, increasing its size and strength. This process is accompanied by inflammation and increased white blood cell levels that help promote healing. The inflammatory process includes the release of chemicals called prostaglandins that contribute to pain and swelling. Athletes often use nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil), to prevent prostaglandin formation, and to decrease post-exercise pain and soreness. A review of literature by researchers from the University of Birmingham in the UK concluded that blocking prostaglandins with these drugs interferes with the muscle remodeling process after exercise and could decrease training-related strength gains. NSAIDs decrease pain but slow progress. (Journal Muscle Research Cell Motility, in press; published online December 4, 2008)
Testosterone Supplements Decrease Inflammation C-reactive protein is a marker of whole-body inflammation, which increases the risk of coronary artery disease, heart attack and stroke. Low testosterone levels are also linked to vascular disease and inflammation. Dutch researchers showed that 91 men who took supplemental testosterone for six months showed decreases in C-reactive protein and improvements in symptoms associated with aging in males, such as decreased libido, erection problems, loss of muscle mass and depression. Inflammation might be a cause of some of the negative effects associated with low testosterone levels in men. (Andrologia, 40: 398-400, 2009)
Big Calves Linked To Lower Stroke Risk Body composition and body type are important factors predicting the risk of various diseases. French researchers found that increased calf circumference was linked to a reduced risk of stroke. They studied the relationship between body composition and carotid artery disease in more than 6000 people over 65 years of age. People with the largest calf circumferences (top 25 percent) were nearly 30 percent less likely to have significant carotid artery disease. Larger waist circumference and waist-to-hip ratio were also linked to increased risk of stroke. While the study demonstrated a relationship between calf size and stroke risk, the results do not mean that increasing the size of the calf muscles will reduce the risk of disease. (Stroke, 39: 2958-2965, 2008)
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By Steve Blechman and Thomas Fahey, EdD
RESEARCH
Supplements Drug Police Nab NFL Players for Bumetanide NFL players learned the hard way that they must be careful about what they put in their bodies. Several players tested positive for bumetanide, a diuretic found in the popular weight-loss supplement Star Caps. Bumetanide is on the banned substance list because it can mask drugs such as anabolic steroids, amphetamines and cocaine. Players are under increasing pressure to lose fat and gain muscle. A University of North Carolina study found that 56 percent of NFL linemen were obese, so coaches put pressure on overweight players to trim down. Many turn to weight-loss supplements that sometimes contain banned drugs. A study conducted by the International Olympic Committee found that onethird of over 100 supplements tested contained banned substances. Athletes who are drug tested should only use supplements that are guaranteed free of prohibited substances. (The New York Times, October 18, 2008)
Insulin is an important anabolic hormone that increases the movement of amino acids (the building blocks of protein) into muscle cells and turns on chemicals that stimulate protein synthesis. The amino acid leucine is an important signaling chemical that promotes protein synthesis, slows protein breakdown and stimulates insulin release. A University of Minnesota
Is DHEA Bad For The Prostate? DHEA is the most plentiful steroid hormone in the body. It is sometimes called a prohormone because it is converted to testosterone and estrogen, both of which can affect the growth rate of a variety of tissues. DHEA is widely used as an anti-aging supplement in older adults. The effectiveness or longterm safety of this supplement is not known. The prostate is rich in androgen receptors, so DHEA could potentially cause prostate enlargement or prostate cancer. While DHEA is popular and widely avail-
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able, we need more research before we can recommend it as a safe and effective anti-aging supplement. (Molecular and Cellular Endocrinology, in press; published online November 2008)
Pre-Exercise Carbohydrates and Protein Hydrolysates Boost Muscle Protein Synthesis Carbohydrates stimulate insulin release, which is critical for moving amino acids into the cells and promoting protein synthesis. Carbohydrate and amino acid availability are essential for staying anabolic. The body uses its protein stores for energy during periods of low caloric intake. A Dutch study showed that pre-exercise supplements containing carbohydrates and protein hydrolysates (‘predigested’ proteins) promoted protein synthesis during and immediately after exercise, but had no further effect overnight. While the study is interesting, we don’t know whether this supplement strategy increases muscle size and strength more than training alone. (Journal of Nutrition, 138: 2198-2204, 2008)
Branched-Chain Amino Acids Promote Protein Synthesis After Exercise The branched-chain amino acids (BCAA) include leucine, isoleucine and valine. They are essential amino acids, which means they must be consumed in the diet. They make up
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Leucine-Carb Supplement Might Boost Training Gains
study showed that consuming glucose (sugar) and leucine increased insulin release and decreased blood sugar. Consuming leucine alone had little effect on insulin or blood sugar. We can infer from this study that taking a leucine/carbohydrate supplement after exercise replenishes carbohydrate stores (i.e., glycogen), increases muscle protein synthesis and decreases protein breakdown. (Metabolism Clinical and Experimental, 57:17471752, 2008)
By Steve Blechman and Thomas Fahey, EdD
RESEARCH
Supplements 33 percent of skeletal muscle and turn over rapidly during exercise. They are also essential for muscle protein synthesis. Many bodybuilders and other athletes take BCAA supplements to promote protein synthesis and recovery from exercise. BCAAs serve as the building blocks of proteins and activate signaling proteins in muscles that turn on protein synthesis and increase muscle fiber size. Chemicals called ribosomal protein S6 kinase and the target of rapamycin (mTOR) are important cell- signaling molecules for protein synthesis. They are sensitive to BCAAs (particularly leucine) and work like biological computer programs to line up amino acids needed to produce new muscle tissue. Bodybuilders should consume carb/amino acid supplements high in BCAAs, before and after training to maximize protein synthesis. They activate signaling pathways inside the cells that promote protein synthesis in the muscles and modify muscle protein breakdown, remodeling and repair. While they promote recovery and immune function, BCAA supplements do not seem to increase athletic performance or serve as a significant fuel source during exercise. (J Sports Med Phys Fitness, 48: 347-351, 2008; Am J Physiol Endocrinol Metab, 294: E392E400, 2008; Am J Physiol Endocrinol Metab, 281: E365-E374, 2001; J. Nutr, 136: 533S–S537, 2006)
Arginine Has No Effect on Nitric Oxide Production The amino acid arginine is vital for maintaining metabolic health because it helps regulate nitric oxide (NO) production, which controls blood flow throughout the body. NO is vital for muscle blood flow, sexual function, fuel and hor-
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mone delivery to muscles, tissue oxygenation and general energy levels. The body makes nitric oxide from oxygen and arginine and from citrulline, a non-essential amino acid. Chinese researchers found that short-term arginine supplementation (6 grams per day for 3 days) increased blood arginine and citrulline levels but had no effect on nitric oxide levels or power output during repeated short sprints on a stationary bike. They concluded that arginine was ineffective for increasing performance or boosting nitric oxide levels in well-trained male athletes. (Journal Nutritional Biochemistry, in press; published online September 2008)
Whey Protein Hydrolysates Speed Tissue Healing After Exercise Muscles get bigger in response to small muscle injuries created during high-tension exercise. Muscle injury is greatest during exercise involving eccentric (lengthening) contractions. After exercise, the muscle repair process involves protein breakdown and synthesis and works best with high blood levels of amino acids. Protein hydrolysate supplements (‘predigested protein’) promote healing and enhance training effects. An Australian study showed that whey protein hydrolysates promoted recovery as measured by post-exercise muscle performance. Patients with pressure ulcers showed that collagen protein hydrolysates increased the healing rate by 100 percent. Protein hydrolysate supplements promote tissue healing following trauma induced by exercise (i.e., eccentric exercise) or disease and might promote recovery in bodybuilders. (Journal Science Medicine Sport, in press, 2008; Advances Skin Wound Care, 19:94-96, 2006)
Fish Oil Does Not Increase Ketones The brain and nervous system use mainly glucose (blood sugar) as fuel but can also use ketones when carbs are unavailable. The capacity for glucose uptake in the brain decreases with age, which might cause diminished mental capacity. Ketones have therapeutic effects in patients suffering from a variety of mental disorders. The body produces ketones, such as acetone, acetoacetate, and beta-hydroxybutyrate, during low calorie intake and carbohydrate restriction. Canadian researchers speculated that fish oil supplements high in eicosapentaenoic acid (EPA) would increase blood ketone levels and might be good for brain function in older adults. They found the opposite: a single dose of fish oil containing 1480 mg of EPA decreased ketones in young people but had no effect in older adults. The significance of this finding is not known. (Nutrition, in press; published online November 2008)
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March 2009
By Steve Blechman and Thomas Fahey, EdD
RESEARCH
Nutrition Does Protein Quality Affect Muscle Growth? The three key ingredients for increasing muscle size are weight training, positive energy balance and adequate protein intake. Jason Tang and Stuart Phillips from McMaster University in Canada, in a review of literature, concluded that resistance exercise and nutrition independently stimulate muscle growth. Consuming protein after weight training helps maximize training gains in bodybuilders. The protein quality has a small effect on muscle growth. While milk, whey, casein and soy proteins can promote muscle protein synthesis, milk proteins and their isolated forms (i.e., casein and whey) promote muscle growth better than soy. Protein mixtures containing large amounts of leucine work best for boosting muscle hypertrophy, particularly in older adults. Bodybuilders should train hard, eat plenty of calories and consume protein after they lift. (Current Opinion in Clinical Nutrition and Metabolic Care, 12: 6671, 2009)
young men with their arms immobilized with plaster casts for two seven-day periods. Casting without creatine caused a 3.7 percent decrease in muscle mass, a 21.5 percent decrease in strength and a 43 percent decrease in muscle endurance. During creatine supplementation, muscle mass actually increases slightly, while strength and muscle endurance decrease by only 4.1 percent and 9.6 percent, respectively. Creatine monohydrate supplements prevent large losses in muscle mass, strength and endurance in cast-immobilized limbs in young men. (Journal Strength Conditioning Research, in press; published online in January 2009)
Creatine Prevents Muscle Loss During Arm High Milk Intake Casting Linked To Immobilizing an arm or leg with a Prostate Cancer plaster cast causes rapid losses in muscle mass, strength and endurance. Creatine monohydrate boosts muscle size and strength in athletes, older adults and people suffering from degenerative diseases. Canadian researchers, led by Adam Johnson, found that creatine supplements (5 grams, four times per day) prevented muscle deterioration in
Large population studies found a link between high milk intake and an increased risk of prostate cancer. British researchers, in a review of literature, concluded that the benefits of drinking milk, such as a reduced risk of heart attack, stroke and colorectal cancer, compensate for the increased risk of prostate cancer. In
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Finland, the risk of prostate cancer increased by 63 percent in men with the highest intakes of dairy foods. High milk consumption reduced the risk of obesity and high blood pressure. Milk and other dairy products decrease angiotensin-converting enzyme (which increases blood pressure), inhibit blood clots that trigger heart attacks and promote brain endorphin activity (natural pain reliever). The benefits of drinking milk exceed the small increased risk of prostate cancer. Nonfat milk is an excellent post-workout drink because it supplies water and high-quality proteins and carbohydrates, which promote recovery and muscle growth. (British Nutrition Foundation Nutrition Bulletin, 33: 279-286, 2008)
Phytoestrogens In Animal Food Products Phytoestrogens are chemicals found in plants that act like estrogens in the body. They may play a role in hormone-related cancers, cardiovascular disease, bone loss, obesity and type 2 diabetes. They can also create sexual side effects in men, including decreased sperm counts, reduced fertility, and breast tissue growth. A study from Cambridge University in the UK measured the phytoestrogen content of 115 foods of animal origin, including dairy products, eggs, meat, fish and seafood. Researchers found phytoestrogens in all the foods they measured but levels were dramatically higher in soy products such as soy milk, soy infant formula, soy ice cream and soy-based meat substitutes. The long-term health effect of phytoestrogens in the diet is unknown. (Journal of Agricultural and Food Chemistry, 56: 10099-10104, 2008)
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March 2009
By Steve Blechman and Thomas Fahey, EdD
RESEARCH
Nutrition Low-Fat Dairy Foods Speed Fat Loss Low-fat dairy foods help control bodyweight and fat and promote metabolic health. These foods are high in protein and calcium, which helps cut appetite and maintain blood sugar. A University of Tennessee study led by Michael Zemel showed that consuming three portions per day of low-fat dairy foods helped dieters maintain lost weight. The study included a threemonth weight-loss phase and a sixmonth weight-maintenance phase. During the weight-maintenance period, people consuming more dairy products could eat more food and burn more fat than those consuming less than one serving of dairy food per day. Dairy foods are rich in calcium and vitamin D; proteins and are important in a wellbalanced diet. (Nutrition & Metabolism, 5:28 published online October 24, 2008)
Frequent High-Protein Meals Maintain Muscle Mass In Older Adults People lose 20 percent of their active muscle mass between ages 40 and 60. By age 70, most older adults can’t lift 10 pounds overhead. Loss of muscle mass with age (sarcopenia) decreases quality of life and can lead to catastrophic falls that result in premature death. Douglas Paddon-Jones and Blake Rasmussen, from the University of Texas Medical Branch at Galveston, argued that aging does not reduce the anabolic effects of a high-protein meal. Consuming 25-30 grams of protein stimulates muscle growth in older and younger people. However, protein synthesis slows in aging muscle with inadequate protein intake (less than 20 grams per meal). They recommended that older adults consume 25-30 grams of high-quality protein during each meal. Also, increasing leucine intake helps maintain muscle mass.
(Current Opinion in Clinical Nutrition and Metabolic Care, 12:86-90, 2008)
High-Protein Meals Help Burn More Calories At Night High-protein, low-carbohydrate diets promote weight loss better than highcarbohydrate diets. High-protein diets may depress appetite, stabilize blood sugar and increase the caloric cost of digestion. Australian researchers showed that they might also increase nighttime fat-burning. They found that overweight people metabolized fat better after consuming a high-protein meal. The study did not measure weight loss, so it’s unclear whether this is a shortterm or long-term effect. Bodybuilders following a high-protein diet to cut fat should choose healthy foods such as fish, lean meats, low-fat dairy products, fruits and vegetables. They should avoid foods high in saturated fats, such as bacon and butter. (Nutrition & Dietetics, 3: 246-252, 2008)
Caffeine + Carbohydrate Drink Increases Performance Caffeine increases endurance capacity by preventing fatigue in the central nervous system and promoting muscle function. Carbohydrate ingestion during endurance exercise prevents fatigue by maintaining blood glucose (sugar) levels. British researchers from the University of Birmingham found that cyclists who drank a beverage containing caffeine and glucose during exercise improved endurance capacity by 4.6 percent compared to a glucose beverage alone, and by 9 percent compared to plain water. The caffeine had no effect on carbohydrate metabolism during exercise. Consuming caffeinecarbohydrate drinks during exercise prevents fatigue and promotes endurance capacity. (Medicine Science Sports Exercise, 40: 2096-2104, 2008)
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March 2009
By Steve Blechman and Thomas Fahey, EdD
RESEARCH
Drugs Growth HormoneStimulators Could Be The Next Big Anabolic Drug
Stimulants Are Alive And Well In The World Of Sport Drug testing began in the 1968 Olympics in response to several
for example, 8 percent of players had been ‘diagnosed’ with attention-deficit hyperactivity disorder (ADHD) and received exemption to use Ritalin— a stimulant that improves performance. More than 50 percent of college hockey players take stimulants— mainly pseudoephedrine, Ritalin and Provigil. Modafinil— sold as Provigil in the United Sates and Alertec in Canada— is rapidly becoming the stimulant of choice. It provides the energy and focus needed to work out regularly and intensely and reduces the perception of effort during exercise. The main problem with stimulants is they allow athletes to push harder than normal, which can result in deadly heatstroke or rhabdomyolysis (mus-
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cle destruction due to extreme exertion). (Current Sports Medicine Reports, 7: 244-245, 2008)
Who Uses Anabolic Steroids? Testosterone was synthesized in 1934, so it is likely that athletes have used it for many years. Bodybuilders and power athletes used testosterone and synthetic anabolic steroids during the 1960s and ‘70s. Gradually, the principal users were nonathletes trying to improve appearance. A Swedish study examined anabolic steroid use patterns and their relationship to the use of other drugs. Researchers conducted interviews with patients who used steroids and attended an addiction clinic. They noted extensive differences between reasons for taking the drugs, side effects, perception of benefits, and the onset of use. The only common thread between the patients was a desire to train intensely. They concluded that physicians should have a thorough knowledge about anabolic steroids and their interaction with other drugs in order to gain the confidence of their patients. Also, physicians should discard preconceived notions about anabolic steroid users because they are extremely diverse and have many reasons for taking the drugs. (Substance Abuse Treatment, Prevention, and Policy 3:24 (published online), 2008)
Take Steroids And You Will Be Dead In 5 Minutes! Most side effects from anabolic steroids are relatively minor and include acne, swelling, increased hematocrit, decreased sperm count and increased aggressiveness. High doses are associated with serious side effects that impair liver and cardiovascular function and trigger
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March 2009
Illustrated by Jerry Beck/www.ironasylum.com
Many bodybuilders and older adults take injectable growth hormone (GH) to boost muscle mass, cut fat, improve skin texture and strengthen connective tissue. In several studies, GH increased muscle and bone density and enhanced the quality of life in growth hormonedeficient adults. In people with normal hormone levels, GH increased lean mass but did not enhance strength or functional capacity. GH sometimes causes unpleasant side effects such as joint pain, swelling, insulin resistance, and numbness. Growth hormone-stimulators (secretagogues) are promising new drugs that increase natural growth hormone production. These drugs include growth hormone-releasing hormone (GHRH), which binds to GHRH receptors in the pituitary gland; and MK-677, which bind to ghrelin receptors in the brain. Nass and colleagues, in a two-year study involving 65 healthy older adults, found that MK-677 increased lean body mass and restored growth hormone to youthful levels but had no effect on strength, functional capacity or quality of life. An editorial by Mark Blackman from the Veterans Affairs Medical Center in Washington, DC concluded that growth hormone-stimulators show great promise for preventing many of the negative effects of aging, but they are not ready for general clinical use. (Annals of Internal Medicine, 149: 677-678, 2008)
deaths in cyclists who had taken amphetamines. In 2006, the Food and Drug Administration banned the sale of ephedra, a popular weight-loss and energy supplement. A wide variety of stimulants are on the banned substance list for Olympic, professional and college athletics. Stimulants are as popular as ever in many sports. In professional baseball,
By Steve Blechman and Thomas Fahey, EdD
RESEARCH
Drugs severe psychiatric problems. Researchers from Lebanon published a case report on a single steroid user that was reminiscent of “Reefer Madness,” the marijuana scare film from the 1930s. The patient was a 24-year old man who used anabolic steroids and amino acid supplements. He was treated at the hospital for abdominal pain and nausea. His lab test showed elevated levels of liver enzymes and creatine kinase, both of which often increase with intense weight training, and likely had nothing to do with his symptoms. Researchers concluded that anabolic steroids and amino acid supplements could cause widespread organ damage that could be fatal. On the basis of this single observation, the researchers concluded, “This mandates worldwide and concerted efforts to educate the public, especially the youth, about the dangers of these increasingly abused drugs.” While it’s true that anabolic steroids are potentially dangerous, blanket statements and unsubstantiated claims about the side effects of steroids and amino acids are overthe-top. The take-home message is don’t get sick in Lebanon! (Journal of Medical Case Reports, 2: 340, 2008; published online)
Trenbolone And Estrogen Implants Increase Muscle Mass In Cattle Bodybuilders are muscle farmers. They cultivate their biceps, quads and pecs through weight training; feed them with calories, amino acids and carbohydrates; and fertilize them with growth factors such as testosterone, growth hormone and IGF-1. What better place to learn about muscle growth than meat science laboratories? Meat scientists typically work in agriculture departments and do research on increasing meat yields in cattle, sheep and pigs. A
study from the Department of Animal Science at the University of Minnesota found that an implant containing trenbolone acetate (an anabolic steroid) and estrogen increased IGF-1 mRNA levels in steers. IGF-1 mRNA is an important growth factor that turns on protein synthesis. The rates of weight gain, feeding efficiency (weight gain per pound of food) and muscle mass increased more in animals implanted with estrogentrenbolone than estrogen or trenbolone alone. Estrogen plays a role in preventing muscle cell destruction. We need more research before we can recommend estrogen injections to bodybuilders. In other words, don’t to this at home. (Journal Animal Science, 86: 3418-3423, 2008)
Do ACE Inhibitors Improve Athletic Performance? Angiotensin-converting enzyme (ACE) is an important determinant of endurance capacity. Olympic level endurance athletes have a variant of the ACE gene that reduces the activity of the enzyme. The reninangiotensin-aldosterone system regulates blood pressure and body water. With the help of ACE, the system produces a chemical called angiotensin II that constricts blood vessels and increases blood pressure. Drugs called ACE inhibitors (e.g., Vasotec, Accupril, lisinopril, Lotensin) block the action of ACE and reduce blood pressure. A review of literature from the University of British Columbia speculated that ACE inhibitors mimic the action of the ACE gene in world-class endurance athletes and increase performance. Currently, there is little evidence that ACE inhibitors boost endurance or provide the same benefits as good genes. The review brings up an interesting question: Can we make up for lessthan-optimal genes with drugs, training or diet? (Sports Medicine, 38: 1065-1079, 2008)
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ClenbuterolHeroin Appearing On East Coast Drug dealers often cut their products with a variety of substances, some of which can be deadly. The U.S. Poison Control Center reported 34 cases of clenbuterol-heroin poisoning treated in emergency rooms in five states on the East Coast. Symptoms included chest pain, nausea, elevated heart rate, low blood pressure, difficulty breathing and muscle tremors. Lab results showed increased blood sugar, potassium and lactate, and six of the patients had heart damage. The Centers for Disease Control and Prevention’s Epi-X system allowed rapid identification of the drug combination and distribution of the information to poison-control centers across the country. (Annals Emergency Medicine, 52: 548-553, 2008)
Physiological Levels of Testosterone Increase Muscle Function Aging is linked to decreased muscle mass, loss of strength, abdominal fat deposition and a general decrease in muscle fitness. Testosterone replacement therapy helps restore muscle and bone, which could prevent life-threatening falls and fractures. French researchers, in a study on castrated rats, found that replacing testosterone to normal physiological levels improved muscle function without causing muscle growth or influencing pathways involved in protein synthesis. Muscle mass is an important determinant of strength, but the quality of muscle tissue helps establish its functional capacity. Maintaining normal testosterone levels appears critical for slowing deterioration in muscle and bone with age. (Acta Physiologica, in press; published online October 2008)
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March 2009
ABy Steve Blechman and Thomas Fahey, EdD
RESEARCH
Sex Porno In The Workplace He’s alone in his own little world with his office door shut and locked. Chances are he’s watching porno videos on his computer. The adult film industry is recession-proof. People watch porno videos to help them relieve stress created by financial hard times, and many are doing it at the office. Generation Y adults have grown up on computer porn and many are addicted. Nielsen Online reported that 25 percent of the hits on video porno sites originate in the workplace. This has created some serious problems for companies, ranging from decreased productivity to sexualharassment suits. Porno sites are also sources for computer viruses which can infect entire company networks. Beware, because big brother is watching! Companies can track computer use, and you can lose your job for watching porno films at work. (Newsweek, December 8, 2008)
Sex Or The Internet? Sex is man’s favorite sport, but is it more important than the Internet? A survey of more than 2000 U.S. adults showed that nearly 50 percent of men and women would stop having sex or watching TV rather than give up the Internet. More women than men chose the Internet over sex, but nearly 50 percent of men said they would give up sex for a month in exchange for a 50-inch plasma flat screen TV. America is becoming a nation of spectators. Instead of watching porno movies on the Internet, go get the real thing! (CNET, December 15, 2008)
Craigslist Tightens Up On Erotic Service Ads If you want a three-way with two buxom blondes dressed in nurse costumes, look in the erotic services category on the online community
craigslist. This free Internet site has become a happy hunting ground for horn dogs and people on the make. But the Wild-West days of craigslist could be coming to an end; pressure from law enforcement and concerned citizens has made the online community put a lid on its ‘erotic services’ classified ads. People posting ads in this category must now provide a working phone number and pay a small fee with a credit card. This will allow police to track the activities of prostitutes and sex traffickers. Police in many communities have set up sting operations using craigslist to nab prostitutes and their customers. Be careful when using craigslist to hook up; it could land you in the slammer. (NBC News, November 10, 2008)
Gene Linked To Premature Ejaculation
and are often helpful in treating premature ejaculation. (Journal Sexual Medicine, 5: 1546-1551, 2008)
Is She Faking An Orgasm? She moans, groans, shakes and screams in delight. You feel like King Kong because you made her come. How do you know she’s not faking it? Sex scientists have identified two sure physical signs of orgasm. Roy Levine, from the Sexual Physiology Laboratory in Yorkshire, England said that heart rate and rectal pressure increase in direct proportion to the strength of the orgasm. What are the practical applications of these observations? To measure elevated heart rate, have your girl wear a
Women expect staying power and a little sexual savoir-faire. Unfortunately, many men are twominute wonders who leave women flat and unsatisfied. Premature ejaculation (PE) is the most significant sexual problem in men— more prevalent than erectile dysfunction, low sex drive, delayed or inhibited orgasm, or physical abnormalities of the penis. It affects more than 30 percent of men and is most common during the late teens and 20s. PE is psychologically traumatic for men and women. Men feel sexually inadequate and less masculine. PE destroys self-confidence and can ruin current and future relationships. Women feel let down and often use it as an excuse to end relationships. While therapists typically attribute PE to psychological factors, Dutch researchers found that a cause might be a gene controlling serotonin metabolism in the brain. Serotonin helps control ejaculation. Men with PE had a gene variant that reduced serotonin activity. Antidepressant drugs influence serotonin secretion
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March 2009
By Steve Blechman and Thomas Fahey, EdD
RESEARCH
Sex heart rate monitor during sex. She is faking an orgasm if her heart rate stays below 100 beats per minute. Measuring rectal pressure is more troublesome, and we will leave that to your imagination. (Archives Sexual Behavior, 37:855, 2008)
Cheating Is On The Rise More people are having extramarital affairs. However, sex researchers have a difficult time determining the prevalence of marital infidelity. Surveys conducted by women’s magazines show infidelity rates of around 50 percent, but cheating women are more likely to buy these magazines, which biases the results. In face-toface interviews with women, only about 1 percent admitted to having an extramarital affair within the last year. Well-controlled anonymous computer surveys showed that the actual rate of infidelity in men and women is increasing, particularly in people over age 60 and newly married couples. Viagra and testosterone have given new life to aging Romeos with roving eyes. Older women have more financial independence than in the past, which has given them greater opportunities to stray. Young working couples spend more time at the office, which increases the risk of hanky-panky. But the institute of marriage is not doomed; most couples are spending more time together than in the past and have sex at least once a week. (The New York Times, October 28, 2008)
Does Viagra Improve Sports Performance? The International Olympic Committee considered putting Viagra (sildenafil) and similar drugs on the banned substance list
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because they might improve performance. Viagra will only boost performance in the sexual Olympics or at altitude. Studies from Stanford University showed that Viagra increased power output on a stationary bike at a simulated altitude of 9000 feet but had no effect on sea level performance. Other studies found similar results. At altitude, Viagra improves exercise capacity by reducing blood pressure in lung circulation, which improves oxygen transport capacity. High lung blood pressure is usually not a problem at sea level, so the drug has no effect on exercise capacity. Many athletes will do whatever it takes to win, but Viagra won’t help. It will not improve performance at sea level— except in the bedroom. (The New York Times, November 23, 2008)
No Over-TheCounter Viagra More than 35 million men worldwide have used Viagra since its release in 1998. The drug has provided a sexual second wind to legions of aging Romeos. Pfizer, the maker of the drug, has used high visibility spokesmen, such as Bob Dole and Mike Ditka to overcome the negative connotations associated with erectile dysfunction (ED). Many men with ED are embarrassed and unwilling to discuss this problem with their doctor. Pfizer attempted to release a low-dose version (50mg) of the drug over-the-counter, but withdrew their application after European regulators objected to their plan. ED is an important early marker of cardiovascular disease. Medical experts worry that the widespread availability of Viagra would disguise symptoms of heart disease and delay treatment. Viagra is available without a prescription on the Internet, but these drugs are often counterfeit or poor quality. (BBC News, November 20, 2008)
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March 2009
Future Pharmacy By Douglas S. Kalman, PhD, RD, FACN
Wheaties On Juice? E
very month when you realize that you have been hitting the gym consistently, getting in quality meals, even finding the time to read, do you reevaluate your programs to see if you are truly making gains? So many people go to the gym as part of their daily routine— but is that more about being in a rut than about doing a productive workout? If you plan your workouts and plan your meals, eating 90 percent ‘clean’ calories, it is OK to have other types of foods for the remaining 10 percent. The goal of this column and MD in general is to provide you with resources, guidelines and support in obtaining your goals. In other words, if you want to be successful, then you will prepare your workouts and your life for continuing progress inside and outside of the gym. With that said, let’s review some new items of interest to those of us in the iron game.
original Astro Nut, Peanut Better, Pumpkin Chocolate and X-15 varieties. Packaged in compact pouches for on-the-go consumers, the cereal can be eaten on its own, or by adding warm or cold water. For now, if this cereal interests you (it is an easy way to get fiber and grain-based protein) you can find it online or in Good Earth stores, six Whole Foods stores in Utah and Colorado, as well as specialty sports shops.
If you want to be successful, then you will prepare your workouts and your life for continuing progress inside and outside of the gym.
Anabolic Cereal
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Jet Lag? There are more than a few people out there who have flown across time zones and experienced ‘jet lag.’ Jet lag can affect your positive nitrogen balance. Just as sleep deprivation increases circulating catabolic steroid hormones and stress, adrenal glands that are affected by jet lag will produce similar, if somewhat less magnified effects. Any time you increase circulating catabolic hormones, you are causing your body to fight against
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ILLUSTRATION BY LYMAN DALLY
A company known as Rokit Fuel, LLC, based in Provo, Utah has launched a new (by official labeling) marketing category: sports cereal. The company is marketing the cereal as a training food for people with healthy, active lifestyles. This all-natural, vegan cereal contains 12-15 whole foods (depending on flavor variety), 10 grams of protein, 55-59 grams of carbohydrates and 8-9 grams of dietary fiber. It is available in the
hyperplasic gains. Now, Vanda Pharmaceuticals in Rockville, Maryland has developed Tasimelteon. Tasimelteon is a medication that works similarly to the dietary supplement melatonin in the treatment of insomnia and sleep disorders. Melatonin is secreted from the pineal gland and is the master hormone for regulating the sleep/wake cycle; supplementation is usually given in doses of up to 3mg. A study was conducted which also examined how Tasimelteon 1 affects melatonin levels. A series of studies was conducted through Harvard University, at the Brigham and Women’s Hospital in Boston. After being subjected to a simulated plane flight, 450 sleepdeprived adults were given either a test dose of the drug or a placebo and then allowed to sleep. The results demonstrated that Tasimelteon enhances sleep quality by extending actual sleeping time and allowing users to fall asleep fast. Vanda Pharmaceuticals claims that the drug has no addictive properties like that of Ambien® or Lunesta®. Tasimelteon produced benefits for all subjects studied; those who were administered the highest doses experienced 89 percent sleep efficiency the first night of use. This is a potential category changer for sleep aids. And as you know, it is during sleep that the majority of repair and growth occurs; thus Tasimelteon may be a tool for promoting anabolism in the future.
Future Pharmacy Compounding Pharmacies Pharmaceutical giant Wyeth has been battling with the FDA in regard to just what compounding pharmacies retail. A compounding pharmacy is a pharmacy where the drug which is ordered is actually made onsite and compounded into a ‘solution’ that is ordered by the physician. These pharmacies are very popular for hormonal replacement products and others that can be delivered by alternative means. Compounding pharmacies have the pharmaceutical industry afraid because many people turn to them for bio-identical hormones as well as personalized medicines. There are currently two weightloss products being researched (phases II and III respectively) known as Contrave™ and Empatic™. Both products were developed by Orexigen Pharmaceuticals. Contrave is comprised of “slowrelease” buproprion and naltrexone, while Empatic™ is composed of buproprion and zonisamide, which are slow-release as well. Buproprion is also known as Wellbutrin® (the dose makes the name of the product, at a lower dose; it is also known as Zyban® and is used as an aid to smoking cessation). Naltrexone is an opioid receptor antagonist used primarily in the management of alcohol dependence and opioid dependence. It is marketed in generic form as its hydrochloride salt, naltrexone hydrochloride, and marketed under the trade names Revia and Depade. In some countries, including the United States, an extended-release formula is marketed under the trade name Vivitrol. Empatic™ utilizes zonisamide. Zonisamide is used to treat or prevent seizures; it is also known as Zonegran® and is sold by Elan and Eisai. Orexigen’s website has more than enough information to detail for your mechanism of action of both products, coupled with their study results to date.
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There is a strong feeling in the research community and in the investment community that Orexigen will get one or both of these products to market before long. The studies are demonstrating good weight loss and appetitereduction effects, a control of the “reward pathway” if you will. So this brings me to a question for those of you who are creative out here to ponder— if compounding pharmacies can create medications to have specific profiles or be of a specific time-release, why can’t a compounding pharmacy develop generic versions of the aforementioned drugs (the ingredients of both weight-loss products are already FDA approved and on the market)? This may give a few of you the idea to check out the Life Extension Foundation and the network of compounding pharmacies— take a note that a prescription is needed by the pharmacy to create the drug for you. Since the weightloss studies to date have been impressive, this may be one way to get tomorrow’s weight loss pill, today.
That’s a Clean Lift! The goal of any decent trainer, nutritionist or therapist is to help the client get closer to their goals (as long as the goals are essentially healthy). That same dictum applies here and it is for this reason that we would love for you to share your questions regarding nutrition, training, pharmaceutical drug development and the like with the Editor at Muscular Development. Often you can find us on the MD Forums sharing this information and trying to support the readership. That said, I look forward to “meeting” you on the MD Forums! ! References: 1. Maugh TH. New drug may put jet lag to rest. Los Angeles Times, December 2, 2008. 2. Obesity News, Bio Investor Forum, (accessed December 8, 2008).
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March 2009
fatattack
By Dan Gwartney, MD
ARNOLD ERA Then Versus Now: Fat Loss was noted in the companion article to this piece, there has been an evolution in bodybuilding. Regardless of a person’s taste, it is evident that the bodybuilder of today is more massive than his predecessor of 40 years ago. The visual impact of the increased size of today’s top competitors is magnified by a striking decrease in body fat. While many find the smoother contours of the early Olympians to be more appealing, it is impossible not to acknowledge the dramatic ‘pop’ experienced when current competitors perform their mandatory poses or go head-to-head in a posedown. The degree to which body fat is eradicated is reflected in the slang terms used to describe the onstage appearance: ‘cut’ gave way to ‘shredded’ which was replaced by ‘peeled.’ Whereas bodybuilders classically impressed their fans with muscle fullness, sweeping contours and defined muscle bellies, today the standard requires cross-striations in all the major muscles, from the triceps to the glutes and quads. Vascularity has likewise leapt from obscurity. Arnold Schwarzenegger dominated bodybuilding during the early-to-mid ’70s, yet he was never known for being highly vascular. In fact, aside from prominent cephalic veins (the one that goes down the top of the biceps), vascularity is not overtly evident in most pictures of the Austrian Oak. It may be that the slightly higher body fat and lesser vascularity of the classical bodybuilders account for their greater public acceptance
As
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and assumption of better health, compared to today’s bodybuilders, as extremely low body fat and high vascularity are often signs of poor health or status in “normal” society. Paper-thin skin and distended veins in a non-athlete are most often seen when disease approaches a lifethreatening state (i.e. cancer, cirrhosis, starvation, hypertension).
Whereas bodybuilders classically impressed their fans with muscle fullness, sweeping contours and defined muscle bellies, today the standard requires cross-striations in all the major muscles, from the triceps to the glutes and quads. The companion article waxed on about the aesthetics of bodybuilding and the underappreciated commitment bodybuilders make to their lifestyle, but as Mr. Miyagi (played by the late Pat Morita in the 1984 film classic “The Karate Kid”) instructed, “Wax on, wax off.” Fat loss, then versus now— here is the ‘skinny’ (pun intended). In the ’60s and ’70s, obesity was much less prevalent and there was a lot of social pressure against getting fat in the off-season. Despite the fact that these men had developed the greatest physiques in the world, there was not much money in bodybuilding. This required the men to work at
ordinary day jobs. Rumors abounded about bodybuilders working as ‘hired muscle’ for crime figures, posing nude or offering sexual favors in exchange for cash. Undoubtedly, some of these scenarios did occur, but they were in no way the norm and were no more common than in any other field where emotionally or financially vulnerable people pursue dreams of fame and fortune, such as acting, academics or politics. Many of these men were employed in laborbased jobs, keeping them active. Recreation was also more physical and social in the years prior to the commercialization of personal computers and video games. Remember, this was a time when phones were still attached to the handset by a cord, and let’s not forget disco (a form of dance involving big hair, tight pants and lots of sequins). The classic bodybuilder typically didn’t allow for much fluctuation in his bodyweight. Bodybuilding was a lifestyle, a calling and as such, one didn’t become sloppy in the off-season. Also, there was not as much margin for error, as available anabolics didn’t protect as well against overtraining and the limited fat-burning options were not strong enough to combat very many ‘cheat’ meals. Most people believe that anyone who gets lean, particularly bodybuilders who get extremely lean, must do a lot of cardio. The in-house trainers preach cross-training, stating that weightlifting is for building lean mass and cardio is necessary to lose fat. Yet, despite the efforts put forth by legions of the well-intentioned and
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fatattack well-fed, fat loss is rarely achieved. Bodybuilders, then and now, knew this as they focused on the results of their training and developed an innate sense of what works and what does not. One rarely sees a bodybuilder on cardio equipment, even during the pre-contest phase of training. The exception is a low-intensity session either first thing in the morning or right before bedtime, in order to take advantage of certain metabolic windows. Weight training is not the one-dimensional activity that fitness gurus want people to believe. Bodybuilders learned to train highintensity and heavy to optimize the metabolic challenge of a workout. Too often, the uninformed will train with weights to build muscle, only to break it all down with catabolic cardio. The same goes with diet— starvation or very-low calorie dieting only leads to muscle loss. Bodybuilders are able to get/stay lean because muscle is constantly building and recovering from strenuous workouts. Vigorous resistance-training, with short (30-90 seconds) rest between sets, can condition as well as hiking. Of course, being lean is one thing, but getting shredded is an entirely different physiological state. As was stated earlier, there really weren’t that many fat-burning drugs in the
contest, some might try to shed some water weight through sodium depletion, diuretics and sweating in the sauna. One thing to realize about that time that many may not appreciate today is the broad variability between facilities. A story shared by one of the Arnold-era greats regarding dieting before a show related to the 1972 Mr. Universe in Baghdad. Specialty meals for bodybuilders were not commonplace, even in the United States. In Iraq, the competitors’ meals consisted of kabobs (skewers of lamb, beef and vegetables). It is hard to imagine today’s top competitors eating salted meat from a street vendor prior to a major show. [How many kabobs would it take to get 400 grams of protein?] Today, body fat levels are incredibly low. In fact, between the nearabsence of subcutaneous fat and depletion of extracellular water, some bodybuilders are achieving skinfold measurements so low that most fatmeasuring techniques are not capable of providing an accurate assessment. Unfortunately, the pursuit of an anatomy-chart anatomy has proven to be harmful, even deadly for many. Andreas Munzer, who was mentioned previously, was known for being the leanest onstage. Unfortunately, the extreme to which he pushed himself and the drugs he chose led to his premature death. There are many stories about top bodybuilders cramping from dehydration or suffering heart arrhythmias (an irregular heartbeat) from uncompensated electrolyte loss. Achieving maximal fat loss requires the pharmaceutical modification of many different pathways, some of which conflict with each other as the body normally attempts to correct metabolic imbalances— which is what 2 percent body fat would be interpreted as, by the physiological control centers. There are several pathways to discuss, which only allows for a superficial discussion. Fat loss obviously
Between the near-absence of subcutaneous fat and depletion of extracellular water, some bodybuilders are achieving skinfold measurements so low that most fat-measuring techniques are not capable of providing an accurate assessment. ’60s and ’70s. Weight-loss clinics offered amphetamine-based stimulants and thyroid hormone, neither of which is overly effective without forcing the body into the catabolic state. Most bodybuilders in the classic era got as lean as they did (which is nowhere near the degree of today’s competitors) by avoiding excess fat gain in the off-season, training at a pace that boosted the metabolic rate and staying active during their employment and recreational hours. In the days immediately prior to a
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requires fat to be broken down and released from fat cells. This occurs via two pathways; beta-adrenergics and growth hormone (GH). The betaadrenergics and GH interact with receptors on the fat cell membrane, stimulating a cascade of enzymatic reactions resulting in stored fat being released into the circulation (blood1-3 stream) as free fatty acids. Both of these drug classes also hold the potential of increasing lean mass; thus, they have been called nutrient repartitioning drugs. The most commonly used beta-adrenergics are ephedrine/caffeine and clenbuterol. Clenbuterol is the more potent drug, but it rapidly desensitizes the system by down regulating available receptors; this is why clenbuterol is dosed intermittently (i.e., two-day on, two4 day off cycle). GH is not cycled. The effects of GH are dose-dependent, which led many bodybuilders to use very high doses. Unfortunately, the levels being used far exceeded the physiologic range of the hormone, causing a number of side effects which are overt, disfiguring and potentially affect one’s health and longevity. During the ’90s, the appearance of a bodybuilder with paper-thin skin and a distended abdomen destroyed the aesthetics of the sport; this effect was called “GH belly.” Additionally, facial changes appeared that quite frankly were not attractive. If one got close enough, enlarged feet and hands might be noted as well. Thankfully, the combination of judging pressure and common sense induced bodybuilders to lower GH use to physiologically acceptable ranges. At a low dose, GH still offers many of the fat-loss effects, though the anabolic signal is not as strong. Bodybuilders found that GH and insulin are more effective for mass gain than GH by itself, allowing them to maintain Herculean mass. Estrogen is the primary femaleclass of sex hormone; the ladies’ equivalent to testosterone, relative to the sexual/reproductive system. In humans, testosterone is the precursor to estrogen. Even though males have much higher testosterone concentrations, they have a much lower activity of the enzymes that convert testos-
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fatattack terone to estradiol. However, when testosterone levels are elevated, the physiologic excess can ‘spill over’ into the estrogen-converting pathway (called aromatase), resulting in high 5 estrogen levels in a man. This is seen commonly in puberty as many male teens develop sore or swollen nipples. Fortunately, for most, this is temporary and resolves as the wild fluctuations of testosterone become more controlled as one approaches adulthood. Bodybuilders, who may maintain very high concentrations of testosterone for long periods, may develop prominent breasts, requiring surgical removal of the tissue. To combat this, most bodybuilders use an aromatase inhibitor (e.g. ® ® Arimidex , Femara ). Prior to the development of this class of drug, ® most depended upon Nolvadex which is not as effective, or 5-alphareduced anabolic steroids which are not capable of being converted to estrogen but are also less anabolic. During the classic era, Primobolan was the steroid of choice for precontest training as it gave a ‘drier’ look to the muscle. The reason aromatase inhibitors aid in fat loss is that estrogens increase the fat cells’ responsiveness to fat-storing signals and by blocking the production of estrogen in the fat cell, it sways the metabolic balance to releasing 6 stored subcutaneous fat. Though thyroid hormone is very catabolic, in the metabolic environment of a high androgen (anabolic steroid) concentration, lean mass can be preserved while fat loss is accelerated. Synthroid is the pharmaceutical brand name most recognized; it is T4 which is the less potent thyroid hormone, basically a prohormone to T3. T4 is converted in most cells to T3 via a deiodinase enzyme; T3 is roughly five times as potent. T3, available as the drug Cytomel, aids in fat loss by increasing the metabolism; this increases the rate at which calories 7 are burned. Ideally, the increased calories would be fatty acids, but T3 is non-specific and will break down proteins and glycogen as well, causing 8,9 muscle loss and fatigue. This is not an issue for a bodybuilder who is using anabolic steroids, insulin and
GH to promote the anabolic balance; but for people who suffer hyperthyroidism due to a disease condition, the effect can be debilitating. The greatest downside to thyroid misuse is that many people may not recover normal thyroid function immediately after ending the drug use. Several bodybuilding and fitness competitors are now permanently dependent on thyroid medication. The ‘final touches’ before a show involve shedding all possible extracellular water from the skin to tighten it. This involves the use of diuretics despite efforts to stop the use of drugs. Much like wrestlers, boxers and horse racing jockeys, bodybuilders use diuretics in the hours immediately prior to judging. However, as has happened in other sports, misuse of diuretics can impair physical function, leading to severe cramping. Top-level bodybuilders have had to leave the stage assisted, or received intravenous hydration backstage due to an altered electrolyte balance. If the electrolytes get too far out of balance, a dangerous heart rhythm could develop that may lead to a fatal heart attack; correcting the imbalance too rapidly can lead to brain damage. It is unfortunate that the demands of bodybuilding have led to such egregious levels of drug use. Recognizing the long-term risks associated with the use of anabolic and fat-loss drugs at the concentrations being used, the greatest immediate risk may lie with the use of diuretics. The death of IFBB great Mohammed ‘Momo’ Benaziza was attributed to high potassium in the blood, as a consequence of diuretic 10 use, which led to cardiac arrest. Bodybuilders have given their lives— figuratively and for a few, literally to achieve their personal goals and the demands of competition. Extremist fans will always call for more muscle and less fat. The pressure placed on today’s professional bodybuilders is significant, forcing many to take extreme risks to deliver the physiques that grace the stages of the top competitions. But the greatest threat is not to these gentlemen, who have access to resources and information which allow them to
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make informed decisions about their drug use. It is the legions of amateurs who idolize and emulate these physical icons who are at risk of endangering themselves. This is a world that expects progress. A Gold Medal in the Olympic Games is lessened if a world record was not set, the salaries of NFL draft picks always exceed the previous year and bodybuilders must be bigger and leaner than ever before. For better or worse, this is the world we have created and the price it exacts on its competitors is a direct reflection of the expectations of the fans and promoters. Today’s bodybuilders are leaner and more massive than their predecessors. Whether or not they are better is up to the individual to decide. ! References: 1. Collins S, Cao W, et al. Learning new tricks from old dogs: beta-adrenergic receptors teach new lessons on firing up adipose tissue metabolism. Mol Endocrinol, 2004 Sep;18(9):2123-31. 2. Bartness TJ, Song CK. Thematic review series: adipocyte biology. Sympathetic and sensory innervation of white adipose tissue. J Lipid Res, 2007 Aug;48(8):1655-72. 3. Berneis K, Keller U. Metabolic actions of growth hormone: direct and indirect. Baillieres Clin Endocrinol Metab, 1996 Jul;10(3):337-52. 4. Broadley KJ. Review of mechanisms involved in the apparent differential desensitization of beta1- and beta2-adrenoceptor-mediated functional responses. J Auton Pharmacol, 1999 Dec;19(6):335-45. 5. Ma NS, Geffner ME. Gynecomastia in prepubertal and pubertal men. Curr Opin Pediatr, 2008 Aug;20(4):465-70. 6. Pedersen SB, Kristensen K, et al. Estrogen controls lipolysis by up-regulating alpha2A-adrenergic receptors directly in human adipose tissue through the estrogen receptor alpha. Implications for the female fat distribution. J Clin Endocrinol Metab, 2004 Apr;89(4):1869-78. 7. Videla LA, Fernandez V, et al. Thyroid hormone calorigenesis and mitochondrial redox signaling: upregulation of gene expression. Front Biosci, 2007 Jan 1;12:1220-8. 8. Casimiro-Lopes G, Alves SB, et al. Maximum acute exercise tolerance in hyperthyroid and hypothyroid rats subjected to forced swimming. Horm Metab Res, 2008 Apr;40(4):276-80. 9. Morrison WL, Gibson JN, et al. Skeletal muscle and whole body protein turnover in thyroid disease. Eur J Clin Invest, 1988 Feb;18(1):62-8. 10. Furlanello F, Serdoz LV, et al. Illicit drugs and cardiac arrhythmias in athletes. Eur J Cardiovasc Prev Rehabil, 2007 Aug;14(4):48794.
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nutrition performance By Robbie Durand, MA
Leucine Update!
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eucine has the unique ability to stimulate muscle protein synthesis independent of insulin. The anabolic actions of leucine are through signaling pathways via mammalian target of rapamycin (mTOR). The mTOR pathway facilitates cell growth. Scientists have discovered that this is the single most important amino acid for stimulating protein synthesis.
Strength Training Slows the Absorption of Leucine and BCAAs Many bodybuilders know that consumption of a preexercise mixture of BCAAs or leucine before resistance exercise enhances anabolic effects, but new research suggests that strength training can slow the absorption of both BCAA and leucine. Researchers measured peak concentration of three amino acids (BCAA, leucine, and glutamine) during rest and before intense resistance exercise.The subjects took 50 mg/kg of bodyweight of leucine (4 grams), BCAA (4 grams of leucine, 1 gram isoleucine, 1 gram valine), or glutamine (4 grams) immediately before performing a standard-
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ized resistance training protocol to stimulate muscle hypertrophy.The ingestion of 4 grams of leucine is similar to eating 230 grams of beef. Here are the results:
Peak Concentrations in Blood Leucine rest: 67 minutes Leucine before resistance exercise: 90 minutes (23-minute delay) BCAA rest: 72 minutes BCAA before resistance exercise: 78 minutes (6-minute delay) Glutamine rest: 60 minutes Glutamine before resistance exercise: 57 minutes The researchers speculated that the delay in peak concentrations of leucine and BCAA was due to delayed gastric emptying, which means that blood flow is diverted to
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nutrition performance exercising muscle and away from the stomach, which slows the digestive process. The researchers were puzzled at why peak appearance of glutamine in the blood was not affected; they speculated that glutamine is metabolized differently and resistance exercise does not slow absorption kinetics. The important take-home point is that taking leucine should probably occur at least 90 minutes before exercise so that when you reach the gym you have peak concentrations of leucine in your blood. Mero A, Leikas A, Knuutinen J, Hulmi JJ, Kovanen V. Effect of strength-training session on plasma amino acid concentration following oral ingestion of leucine, BCAAs or glutamine in men. Eur J Appl Physiol. 2008 Oct 21.
Leucine May Be The Perfect Supplement Using Low-Carb Diets Previous research has shown that leucine is a stimulator of insulin, but how much of an impact this would have on fat metabolism remains undetermined. Some bodybuilders have questioned using leucine while dieting. The effect of leucine on protein synthesis is via insulin independent mechanisms, although basal insulin levels are important for maximal effect. How leucine brings about its metabolic effects has not been fully elucidated. Researchers wanted to compare the insulin and glucose responses of leucine (7 grams) or leucine (7 grams) plus glucose (25 grams).The amount of leucine would be equivalent to a 350-gram steak. The researchers found that leucine by itself resulted in a modest increase in insulin; however, the rise in insulin was small compared to when leucine was ingested with glucose. The combination of leucine and glucose resulted in a greater insulin spike than glucose alone.The insulin response was 72 percent greater with glucose and leucine compared to glucose alone. Leucine administration alone also resulted in a large increase in glucagon concentration but did not result in changes in glucose. The key point is that for bodybuilders following a low-carb diet,
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the addition of leucine may be a great way to maintain anabolism in a calorie deficit and maintain a ketogenic state as it does not stimulate glucose, modestly affects insulin response, increases glucagon, and results in large blood concentrations of leucine. Another interesting finding was that leucine tended to produce a greater degree of fullness! Kalogeropoulou D, Lafave L, Schweim K, Gannon MC, Nuttall FQ. Leucine, when ingested with glucose, synergistically stimulates insulin secretion and lowers blood glucose. Metabolism. 2008 Dec;57(12):1747-52.
Leucine: The Ultimate Anti-Catabolic Supplement Leucine may be the perfect “competition” supplement as it elicits potent anti-catabolic actions. Leucine is an essential amino acid, which is capable of producing anabolic effects on muscle tissue; moreover, when administered in large dosages it is capable of promoting important anti-catabolic actions as well. Leucine has been shown to attenuate skeletal muscle catabolism during weight loss, facilitate muscle healing and improve skeletal muscle protein turnover in aged individuals. In a recent review article published in the Journal of Nutrition and Metabolism, researchers discussed the potent anti-catabolic actions of leucine in humans. Summing up, in human studies, leucine supplementation clearly induces an inhibition in skeletal muscle proteolysis (anti-catabolic actions) and there are several studies suggesting that the leucine concentration capable of preventing protein breakdown may be larger than that capable of maximally stimulating protein synthesis, especially under catabolic conditions. Under catabolic conditions, muscle tends to become leucine-resistant; however, leucine prevents muscle tissue breakdown. ■ Zanchi NE, Nicastro H, Lancha AH Jr. Potential antiproteolytic effects of L-leucine: observations of in vitro and in vivo studies. Nutr Metab (Lond), 2008 Jul 17;5:20.
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March 2009
Sports Supplement Product Review By Robbie Durand, MA
THE NEXT GENERATION PRE-WORKOUT FORMULA FOR EXTREME MUSCLE PUMPS, POWER AND PERFORMANCE HP’s Dark Rage introduces a new pump-inducing technology that goes far beyond nitric oxide. Compounds called Erythropoietin (EPO) Stimulating Agents are being used by bodybuilding’s elite to induce muscle pumps and muscle growth far beyond nitric oxide or anything else ever used. The truth is that a pump is the result of delivering more blood to muscle tissue, so while the use of nitric oxide stimulating ingredients like AAKG and Arginine are somewhat effective by causing vasodilation, they do not increase blood volume. MHP’s research and development team set out to formulate a product that would far surpass all others in not only pumps, but also in energy, workout intensity, muscle power, muscle endurance, muscle growth and recovery. Dark Rage’s dual erythropoietin-nitric oxide action causes what scientists call ‘hemodynamic blood plasma vasodilation.’ What this means is a larger supply of EPOinduced blood is simultaneously being transported through nitric oxide-induced vasodilated veins and capillaries to muscle tissue. This increased blood supply not only increases the size and effects of the muscle pump, but it also has a profound anabolic muscle building effect as it engorges your muscle tissue with Dark Rage’s other active ingredients like creatine, beta-alanine, BCAAs, AAKG, Arginine and many more.
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The Science Behind EPO and Muscle Growth EPO is a hormone that controls erythropoiesis, or red blood cell production. It also has other known biological functions. Erythropoietin has traditionally been thought of as an endurance doping agent as it enhances red blood cell production, which enhances oxygen being carried to muscle tissue. EPO is directly associated with red blood cell production and blood volume. Recently, researchers have discovered another function of EPO: it has the ability to enhance muscle recuperation and muscle growth.
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• EPO receptors are found in skeletal muscle; activation of the EPO receptor in muscle stimulates the activator of a protein called STAT5. STAT5 also activates the PI3 kinaseAkt signaling pathway, which is believed to result in activation of AKT and p70s6K, which in turn plays a role in protein 1,2 synthesis. This pathway has been suggested to be critical in regulation of skeletal mus3, 4 cle hypertrophy. On the basis of the above findings, it appears plausible that EPO receptor activation may contribute in regulating skeletal muscle fiber growth. • A single injection of EPO results in very high plasma EPO concentrations which increases MRF4 (muscle regulatory factor is part of a family of genes conducive to muscle growth) content for
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Sports Supplement Product Review hours after injection. MRF has been shown to be a part of the genes related to muscle fiber growth as resistance exercise has been shown to increase MRF4 mRNA in human 5 skeletal muscle as well. • In this month’s Journal of Orthopaedic Research, researchers caused muscle damage in rats and administered EPO. The researchers concluded that, “EPO results in faster and better regeneration of skeletal muscle tissue after severe trauma and goes along with improved microcirculation. Thus, EPO, a compound established as clinically safe, may represent a promising therapeutic option to optimize 6 the post-traumatic course of muscle tissue healing.” Interestingly, many bodybuilders report greater muscle pumps while using anabolic steroids such as Anadrol. The use of Anadrol has been shown to increase EPO which may be facilitating greater blood volume which enhances muscle pumps.
ingredients such as Arachidonic Acid, Echinacea, Cobalt, Albumin, Iron and a matrix of essential vitamin and mineral blood-building co-factors.
HEMASTEM™: HEMATOPOIETIC STEM CELLS STIMULATOR: This ultimate innovation contains research proven ingredients that stimulate the production of the stem cells, which are the precursor cells that are activated by EPO to develop into full-fledged red blood cells. HEMASTEM makes the EPO-simulating effects of DARK Rage even more effective in boosting red blood cells and increasing blood volume for extreme vascular expansion and muscle pumps. HEMASTEM features proven stem cell stimulating ingredients such as Cyanophyta, Angelica, Ginkgo, Anthocyanins, Polyphenols and essential vitamin and mineral nutrients.
Mind-Blowing Pumps, Increased Strength, Maximum Muscle Growth, Extreme Energy and Intensity! DARK RAGE is ALL of The ABOVE and MORE! Dark Rage goes beyond the PUMP and has 6 formulas in one container, making it the most comprehensive preworkout supplement to date!
EPODROL™: EPO PLASMA RED BLOOD CELL STIMULATOR: A patent-pending compound of clinically researched EPO co-factors, designed to trigger the powerful hormone Erythropoietin to increase the production of red blood cells and increase plasma blood volume for far greater muscle pumps and vascularity. This increased blood volume in turn increases oxygen transport and the delivery of anabolic hormones and nutrients to muscle tissue, which has an immediate impact on muscle pumps, performance and stimulating muscle growth. EPODROL features proven EPO and red blood cell-producing
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Sports Supplement Product Review VASOSHOCK-NO™: NITRIC OXIDE (NO) MASS PUMP INFUSION: The most advanced and only nitric oxide complex with Hemafolate designed to override NO agonist and push NO beyond normal physiological levels for greater vasodilation. This proprietary blend of compounds promotes maximally effective nitric oxide (NO) induced vasodilation and muscle pumps through a series of complex NO-producing biochemical pathway synergists. This extra vascular expansion is critical to improve blood viscosity to support Dark Rage’s increased blood volume and enhance blood flow rate for maximum muscle pumps. VASOSHOCK-NO features proven NO-elevating ingredients such as the special multi-arginine complex (AAKG, Di-Arginine Malate, L-Arginine, Arginine Ethyl Ester), Citrulline, Gynostemma, Pycnogenol, Cnidium, Icarin and Hemafolate.
MYOVOL-ATP™: ADVANCED MULTI-PHASE CREATINE TRANSPORT AND CELL VOLUMIZING MATRIX: This cutting-edge matrix works synergistically to accelerate creatine transport directly into working muscle tissue, along with delivery of vital metabolic co-factors to produce extreme muscle bioenergetics for increased strength and muscle fiber enlargement. MYOVOL-ATP features proven cell volumizing and bioenergetic boosting ingredients, such as Glucose Bound Creatine Gluconate, Creatinol-O-Phosphate, MicroTein sustained-release creatine, Glycocyamine, GuaniPro guanidine propionic acid and TMG.
BETAENDURE™: MUSCLE ENDURANCE BETA ALANINE/ pH BUFFERING SYSTEM: A key factor for enhancing muscle strength and stimulating muscle growth is optimizing the anaerobic bioenergetic fast-twitch muscle fiber capacity to contract over and over again during heavy weight training. BETAENDURE contains an advanced muscle pH buffering system that actually enables you to fight off muscle fatigue so you can squeeze out more reps and pump even more anabolic blood into your muscles during your totally outrageous ‘overload’ training sessions. BETAENDURE features proven fatigue fighting and anti-catabolic ingredients such as, Beta Alanine, Citrate, Phosphate, Taurine and BCAAs.
PSYCHORAGE™: EXTREME FOCUS AND ENERGY UP REGULATORS: Get ready to experience the most intense, energized workout of your life as exclusive psychotropic factors, neuro-active compounds and energizers found only in Dark Rage ignite extremely powerful neural system impulses. PSYCHORAGE triggers an extreme state of euphoria and mental focus, while stimulating the release of adrenaline to super-charge your workouts. PSYCHORAGE features proven neuro-active ingredients, such as Glucuronolactone,
Caffeine, 1-amino-2-phenylethane, Beta Methoxyphenylethylamine, Tyrosine, Hyperzine A, Vinpocetine, Theobromine and Yohimbe. Dark Rage sets a new scientific standard of pre-workout supplementation with exclusive EPO Blood Doping Technology™ and an amazingly powerful combination of advanced next-generation ingredients designed to take your workouts to an entirely new level of intensity, increased strength, extreme muscle growth, incredible anabolic muscle pumps and fast recovery! Feel the Power of DARK RAGE and Experience the Ultimate Workout! Hear the live interview about Dark Rage with Gerard Dente at the MD website! For more information about MHP products, go to: www.maxperformance.com 1. Ratajczak J, Majka M, Kijowski J, Baj M, Pan ZK, Marquez LA, JanowskaWieczorek A, Ratajczak MZ. Biological significance of MAPK, AKT and JAKSTAT protein activation by various erythropoietic factors in normal human early erythroid cells. Br J Haematol, 115: 195-204, 2001. 2. Deng L, Sowers JR, Cutaia MV, El Sherif N. Erythropoietin protects cardiac myocytes from hypoxia-induced apoptosis through an Akt-dependent pathway. Biochem Biophys Res Comm, 308: 990-994, 2003. 3. Bodine SC, Stitt TN, Gonzalez M, Kline WO, Stover GL, Bauerlein R, Zlotchenko E, Scrimgeour A, Lawrence JC, Glass DJ, Yancopoulos GD. Akt/mTOR pathway is a crucial regulator of skeletal muscle hypertrophy and can prevent muscle atrophy in vivo. Nat Cell Biol, 3: 1014-1019, 2002. 4. Rommel C, Bodine SC, Clarke BA, Rossman R, Nunez L, Stitt TN, Yancopoulos GD, Glass DJ. Mediation of IGF-1-induced skeletal myotube hypertrophy by PI(3)K/Akt/mTOR and PI(3)K/Akt/GSK3 pathways. Nat Cell Biol 3: 1009-1013, 2001. 5. Psilander N, Damsgaard R, Pilegaard H. Resistance exercise alters MRF and IGF-I mRNA content in human skeletal muscle. J Appl Physiol 95: 10381044, 2003. 6. Erythropoietin improves functional and histological recovery of traumatized skeletal muscle tissue. Rotter R, Menshykova M, Winkler T, Matziolis G, Stratos I, Schoen M, Bittorf T, Mittlmeier T, Vollmar B. J Orthop Res. 2008 Dec; 26(12):1618-26.
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Supplement Performance
By Robbie Durand, MA
Potassium Bicarbonate & Egg Protein Potassium Bicarbonate Reduces Muscle Tissue Breakdown and Increases IGF-1 A few months ago in Muscular Development’s ‘Muscle Growth Update’ column, an article was titled, “Alkaline Diets Increase Muscle Mass.” The article was based on new research suggesting that acidic diets induced by high protein and low consumption of vegetables induced acidic pH in the blood, which caused increased protein breakdown, leading to a decrease in muscle mass. However, an alkaline diet was shown to enhance muscle protein synthesis and muscle mass. Another interesting fact is that alkaline diets enhance bone strength, which may be mediated by increasing plasma levels of IGF-1. In this month’s Journal of Clinical Endocrinology and Metabolism, researchers found more evidence that increasing alkalinity can enhance muscle mass. Researchers administered potassium bicarbonate (subjects started on three capsules daily, one after each meal) and gradually increased the dosage by three capsules every three days to a maximum daily dosage of 12 capsules (90 mmol/day; four capsules after each meal with 8 ounces of water), which they took throughout the study. The subjects were assigned to a low protein (0.5g/kg/day) and high-protein diet (1g/kg/day); each subject served as his own control and then switched groups (low protein/high protein). Blood samples were taken throughout the study. At the end of 41 days, supplementation with 90 mmol/day of potassium bicarbonate resulted in a net alkaliproducing intake (reduced blood acidity) and reduced the rise in urinary nitrogen excretion by almost 50 percent. This reduction in urinary nitrogen excretion can be considered an indicator of reduced muscle wasting. Circulating levels of IGF-1 were higher in the potassium bicarbonate group than the placebo group after each metabolic diet period. This suggests that it was increased by potassium bicarbonate supplementation. Interestingly, the high-protein diet that was acidic caused a decrease in IGF-1, which was likely related to liver IGF-1 response to reduced circulating growth hormone. The study provides the first evidence that ingestion of alkali may increase serum IGF-1 levels in healthy, older men and
women and reduce muscle catabolism. The study provides evidence that IGF-1 may be the mediator of a beneficial potassium bicarbonate effect on muscle. If you are following a high-protein, high-fat diet, consuming alkaline-producing vegetables is essential.
Groundbreaking Research! 20 Grams of Protein Maximally Stimulates Protein Synthesis Rates Researchers from the Exercise Metabolism Research Group, Department of Kinesiology in Canada reported in the American Journal of Clinical Nutrition that 20 grams of protein after resistance exercise maximally stimulated protein synthesis, yet higher dosages had no effect. Young, healthy men with previous resistance training experience performed intense resistance exercise and consumed an egg protein drink that contained either 5, 10, 20 or 40 grams of egg protein. Interestingly, researchers found that increasing protein intake (up to 20 grams of dietary protein) stimulated protein synthesis in a dose-dependent manner. After 20 grams, there was no further increase in protein synthesis; 40 grams did not stimulate protein synthesis greater than 20 grams. This data suggest that there is a maximal rate at which dietary amino acids can be incorporated into muscle tissue and that with increasingly higher concentrations of amino acids, there is no further stimulation of muscle protein synthesis. So how many times in a day could someone consume such a dose (20 grams) to stimulate muscle anabolism that would ultimately translate into muscle growth? The researchers speculated that five to six small (20 grams) servings daily would be the optimal measure to increase anabolism and increase muscle mass. ! References: Ceglia L, Harris SS, Abrams SA, Rasmussen HM, Dallal GE, Dawson-Hughes B. Potassium bicarbonate attenuates the urinary nitrogen excretion that accompanies an increase in dietary protein and may promote calcium absorption. J Clin Endocrinol Metab, 2008. Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T, Tarnopolsky MA, Phillips SM. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr, 2009
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MuscleGrowth Update
By Robbie Durand, MA
Low Intensity, Slow Movements With Continuous Tension, Increase Muscle Growth To The Same Extent As High-Intensity Weightlifting
In
the last column of the Muscle Growth Update, I wrote about how light weights were not as effective as heavy resistance exercise for stimulating muscle growth.Traditionally, resistance training at medium-to-high intensity (~80 percent one-repetition maximum [1RM]) is generally regarded as optimal for increasing muscular size 1,2 and strength . It has been reported that resistance training at intensities lower than 65 percent 1RM is virtually ineffective for increasing muscular size and 3 strength . A previous study from the University of Tokyo challenged the concept that resistance exercise must be performed at 80 percent to stimulate muscle hypertrophy; the research group showed that continuous force generated at lower intensities could stimulate muscle hypertrophy just as effectively as high intensity explosive exercise. Here is the study breakdown: Subjects were randomized to a 12week program of relatively low-intensity (~50 percent 1RM) resistance training with slow movement (3 seconds for eccentric and concentric actions, 1-second pause and no relaxing phase) for leg extensions, which caused significant increases in muscular size (~5 percent gain in cross-sectional area) and strength (30 percent gain in 1RM) in young men. The effects of muscular size and strength gains in slow continuous resistance exercise were comparable with those seen in traditional high-intensity (~80 percent 1RM) resistance training with normal
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speed (1 second for concentric and eccentric actions, and 1 second for relaxing). The slow movement with continuous tension exercise movement was configured to achieve continuous force generation throughout the exercise 4 movement . One thing that must be acknowledged is that this is not SUPERSLOW training! SuperSlow training represents 4-6 repetitions consisting of a 10-second concentric phase followed by a 4-second eccentric phase. The new research group recommended a protocol that calls for 3 seconds for eccentric and concentric actions, a 1-second pause and no relaxing phase. The same research group added more data by having subjects complete multi-joint exercises instead of a single leg movement (leg extensions). The subjects in each training group performed whole-body resistance training regimens consisting of five types of exercise: vertical squats, chest press, lat pulldowns, abdominal bends, and back extensions. A 3-minute rest period was taken between exercise events. The training session was performed twice a week for 13 weeks. The subjects were divided into two groups: • The slow-movement group with constant tension exercised at low intensity (~55-60 percent of 1RM), with slow movement and tonic force generation (three seconds for concentric [lifting phase] and eccentric [lowering phase] actions, and no relaxing phase). In the
vertical squat, chest press, and lat pulldown, the subjects did not extend their legs or arms fully, to maintain continuous tension in the muscles throughout the exercise movement. • The high-intensity group exercised at high intensity (~80-90 percent 1RM), with normal speed (1 second for concentric and eccentric actions, and 1 second for relaxing).
Slow Movements With Continuous Tension As Effective As High Intensity Exercise For Increasing Muscle Mass And Strength! The study reported a significant increase in muscular size and a concomitant increase in muscular strength after a 13-week training program of whole-body slow movements with continuous tension. The low-intensity (~55-60 percent 1RM) resistance training program with slow movement and tonic force generation resulting in gains in muscular size and strength were similar to those after the same whole-body training program using a high-intensity load (~80-90 percent 1RM) with normal speed (1 second up, 1 second down). One surprising finding was the slow continuous movement group did not lose body fat at the end of 13 weeks whereas the high-inten-
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MuscleGrowthUpdate sity group (>80 percent) tended to have a greater reduction in body fat.The researchers speculated two possible reasons for this: 1) High-intensity exercise tends to cause greater increases in catecholamines which enhance fat loss; 2) The larger amount of worked performed may have caused a greater amount of fat loss.The high-intensity group performed about 1.5 times greater work than the low-intensity group.This new study really shocked the research community as typically the current recommendations for muscle hypertrophy are around 80 percent of a 1RM, yet the study found that using lighter loads resulted in equally effective gains in muscle mass!
Physiological Responses To Low-Intensity, Continuous Movement Training As you well know, muscle hypertrophy is a complex process and multiple pathways are involved. Some of the physiological responses have been documented with slow, low-intensity continuous movements: Slow continuous muscle activity is kept constant throughout the entire exercise movement. Greater tension is a stimulator of muscle hypertrophy. One thing that was emphasized by the researchers is that the subjects were instructed not to lock out at the end of the movements to keep tension constant throughout the entire set. Not locking out may be more important than we had previously realized for increasing muscle mass. It had previously been reported that vascular occlusion training can stimulate muscle hypertrophy, but not locking out during training also induced ischemia. Here are some interesting facts about slow movements that may stimulate muscle hypertrophy: 1. Lowered peripheral muscle oxygenation level during exercise. In previous studies, tourniquet training has been shown to increase muscle hyper7 trophy at very low workloads . The study found that slow movements resulted in greater lactic acid concentrations during exercise. The lowered muscle oxygenation level and increased blood lactate concentration during slow continuous
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muscle activity exercise were likely attributable to the restriction of muscular blood flow by continuous muscle activity. It has been speculated that local accumulation of anaerobic energy metabolites, such as lactate, stimulates the 2,5 secretion of GH and the local secretion 6 of growth factors, such as IGF-1 . Slow movements with continuous tension also lower muscle oxygenation without the painful experience of cutting off blood supply with tourniquets. (See: Review Article suggests that Tourniquet Training is not necessary!) 2. The accumulation of lactic acid results in greater fatigue and fatigue may be a potent stimulator of strength and muscle growth. In a previous study, researchers randomized subjects to either a no-rest group (performed repeated lifts without resting) or a rest group (30 seconds between lifts). Both training groups performed the same number of lifts at the same relative intensity. Subjects who trained without rests experienced significantly greater mean increases in dynamic strength than subjects who trained with rests. It was concluded that greater short-term strength increases are achieved when subjects are required to lift training weights without resting. These findings suggest that metabolic processes associated with fatigue contribute to the strength training 8 stimulus . In conclusion, this new study actually means that you can train with lighter weights and grow to the same extent as you would with training at higher intensities. When you train at the recommended intensities greater than 80 percent for muscle hypertrophy, the central nervous system takes a beating. Incorporating a lower intensity protocol such as the study mentioned, can be a great way to give your central nervous system a rest while increasing muscle mass.The key point of the study was that the group that lifted with slow movement and constant tension, exercised at low-intensity (~55-60 percent of 1RM), and slow force generation (3 seconds for concentric [lifting phase] and eccentric [lowering phase] actions, with no relaxing phase). One must also keep in mind that the high-intensity group lost more body fat, so switching to a slow lifting phase and
then cycling back to a high-intensity protocol may provide superior changes in both fat loss and muscle growth.
Key Points: • The low-intensity (~55-60 percent 1RM) resistance training program with slow movement and tonic force generation (3 seconds for eccentric and concentric actions, 1-second pause and no relaxing phase), resulted in gains in muscular size and strength similar to those after the same whole-body training program using a high-intensity load (~80-90 percent 1RM) with normal speed (1 second up, 1 second down). • Not “locking out” at the end of the movements keeps tension constant on muscle throughout the entire set. • A slow, controlled non-locking exercise set produced ischemic conditions that can trigger muscle growth factors. • Traditionally, tourniquet training was thought to be the only way of producing ischemic (oxygen shortage) in muscle, however research suggests that maximal contractions also produce similar ischemic conditions. Squeezing a muscle to invoke these conditions may be conducive for muscle hypertrophy. ! References: 1. Kraemer, WJ, Deschenes, MR, and Fleck, SJ. Physiological adaptations to resistance exercise. Implications for athletic conditioning. Sports Med, 6: 246-256, 1988. 2. MacDougall, JD, Ward, GR, Sale, DG, and Sutton, JR. Biochemical adaptation of human skeletal muscle to heavy resistance training and immobilization. J Appl Physiol, 43: 700703, 1997. 3. Campos, GE, Luecke, TJ, Wendeln, HK, Toma, K, Hagerman, FC, Murray, TF, Ragg, KE, Ratamess, NA, Kraemer, WJ, and Staron, RS. Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Eur J Appl Physiol, 88: 50-60, 2002. 4. Tanimoto, M and Ishii, N. Effects of lowintensity resistance exercise with slow movement and tonic force generation on muscular function in young men. J Appl Physiol, 100: 1150-1157, 2006. 5. Kraemer, WJ and Ratamess, NA. Hormonal responses and adaptations to resistance exercise and training. Sports Med, 35: 339-361, 2005. 6. Schott, J, McCully, K, and Rutherford, OM. The role of metabolites in strength training. II. Short versus long isometric contractions. Eur J Appl Physiol Occup Physiol, 71: 337-341, 1995. 7. Kawada S, Ishii N. Changes in skeletal muscle size, fibre-type composition and capillary supply after chronic venous occlusion in rats. Acta Physiol (Oxf)., 2008 Apr; 192(4):541-9. 8. Rooney KJ, Herbert RD, Balnave RJ. Fatigue contributes to the strength-training stimulus. Med Sci Sports Exerc., 1994 Sep; 26(9): 1160-4.
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Kai L. Greene
Arnold Classic champ competing, and he’s the only Mr. Olympia runner-up. The only man to beat him in the past two years was Jay, and I think you all know how I feel about that B.S. by now. Of course, the big X factor here, and the million-dollar-question, is will his injured leg look the same as before? Victor never had the most overwhelming quads in the front poses as it is, so they need to look at least as good as they did at the ’07 Arnold and Olympia. From the side, his quads bulge out and his hamstrings have a nice hang to them, but from the front they don’t appear quite as enormous as his upper body does. Part of that stems from his wide clavicles. A guy would need to have pretty crazy thigh sweep to match shoulders as wide as Victor’s. The funny thing is that I bet if you took a tape measure to the thighs of Vic, Kai and Toney, they probably all measure about the same. But bodybuilding is a sport of illusion, not measurements. A thigh with great outer sweep like Jay’s or Toney’s will always appear larger. Martinez also needs to bring the condition or else he leaves the door open for someone like Kai Greene to waltz right on in. He’s been very lean the last few times we’ve seen him, but Victor has yet to bring that super dry,
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crisp look. I can relate, because out of the 33 pro shows I did, I probably only truly had that look four or five times. The first Arnold I won in 1993 is one show of mine people still talk about as my best-ever condition, along with the ’96 Night of Champions. So far, Victor hasn’t shown up with the type of condition people will refer to as his alltime best, though he’s come close a few times now. If he can accomplish that for the Arnold, that big paycheck has his name on it.
2. Kai L. Greene If there is any one man who poses a formidable enough threat to be Victor’s worst nightmare, it’s “The Predator.” If for any reason Martinez isn’t firing on all cylinders, Kai will steal the show away from him. Remember that crisp look we just talked about? Kai brings it! Greene has been batting a thousand lately when it comes to nailing that ultra-dry condition. And the crazy thing is, he does it while still gaining mass and improving. Far more often we see guys show up bigger, but having sacrificed the shredded look. Not The Predator. Every time you think you’ve seen his best, he comes back looking even better. He still hasn’t maxed out his full potential. Kai does need to watch out and make sure he doesn’t get too
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huge for his frame. With his type of structure, namely a short torso and long legs, he runs the risk of becoming blocky. Bigger isn’t always better, which was a harsh lesson I learned toward the end of the ’90s. But from what I’ve heard, he’s put on something like 5 pounds of new muscle since last spring, which should be fine— assuming it’s in the key areas he needed, such as the upper chest, shoulders and maybe a bit in the triceps. Once those areas are up to par, he really won’t need any additional size. Kai should just focus on refining and adding detail to what he has. But regardless, Mr. Greene is most definitely in the running and could give Victor the fight of his life.
3. Toney Freeman Toney, my man! Talk about an inspiration. This cat is 42 years old and he’s still getting better and moving up the ranks. The “X-Man” has a lot going for him. At 6’2” and 280 pounds with a small waist, he simply overwhelms just about any other physique that stands next to him. He’s on a roll with two wins and a fifth place at the Mr. Olympia this past fall, and he also seems to have finally mastered the fine art of combining awesome condition, including striated glutes and hams, with nice fullness.
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Silvio Samuel
Another area Toney shines in is posing and overall presentation. He has a great stage presence and knows how to display his physique perfectly. Great posing has almost become a lost art with just a few guys today maintaining that tradition, but I would put Freeman right up there with Kai, Melvin and Darrem. Physique-wise, Toney is almost flawless. Aside from the noticeable pec tear, he has no weak body parts and everything flows with full muscle bellies sweeping off of small joints. If Victor and Kai slip up at all and don’t show up looking the way we expect them to, the X-Man could very well leapfrog right over them and win this thing. Otherwise, I have him as a solid pick for third, which is right where he was in 2007 when Victor won.
4. Tie: Silvio Samuel and Branch Warren I hate to seem indecisive, but for the life of me I couldn’t pick one of these guys over the other. When we see how they each look I am sure it won’t be such a nerve-wracking choice, but as it stands right now either one could beat the other. Talk about your apples and oranges. Branch is a true freak, a monster with loads of thick and striated muscle. He personifies what bodybuilding is all
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about to a lot of people. And it doesn’t even need to be said that he has the best wheels in the game today. Those cross-striated fibers in his quads are just not right. If Branch can nail it like he did last year with the fullness, the grainy condition and the perfect color, he could edge Silvio out. But the Silvio coming to Columbus is not the same one you saw last year. I was in Gold’s Venice a few days ago and watched him hit a few poses during a workout with Charles. I guessed that he had put on another 10 pounds of muscle, and he confirmed that I was dead on. His chest, shoulders, back and arms all look bigger. Conditioning isn’t an issue for Silvio; we know he’ll handle his business there. With him, the issue is presenting his physique correctly. Silvio needs to control his diaphragm and hit all his shots in a way that plays up his strengths. If he does all that, I see him no lower than fifth.
6. Dennis James Which D.J. will we see here? Will it be the ginormous beast lacking deep muscle separations and with a large midsection, or the more streamlined and detailed version unleashed last year? I think it’s safe to say that Dennis stopped playing the mass game. With the amount of thick muscle he carries,
D.J. can afford to trim down and it only makes his shape and separation better. I’ve spoken to him off the record and Dennis definitely knows that the look he had as a rookie pro is the one that would do the best with the current judging criteria.
7. Moe Moussawi The new “Lion of Lebanon!” The razor-sharp cuts this dude displayed at last year’s Iron Man were off the chain, and he brought them back for the Olympia. That earned him ninth place in his debut at the big dance. Moe doesn’t compare with the top guys on raw mass, so it’s shape and condition that are his aces in the hole. He needs to show up with his A-game again. If he does that and if he’s brought his back up since last fall, Moe could surprise us all and do even better than this.
8. Gustavo Badell The Freakin’ Rican has taken a lot of heat lately for what people have said are mysteriously shrunken legs. I want to be the first one to say that I don’t believe Gustavo’s legs are any smaller than they were when he was placing top three at the Olympia and winning shows. Instead, his upper body has grown. Add to that the fact that he has lacked his stellar condition
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Gustavo Badell
of past years at most of his recent contests, and you have the illusion of smaller legs. I do know that he suffered some injury last summer that forced him to cancel on guest posing at the NPC contest I promoted. I heard a rumor that was never substantiated that claimed he passed out while training legs and had to be rushed to the hospital. Again, I have no confirmation of this, but he was able to rally back and compete in the Mr. Olympia. I know that he has a warrior mentality and never wants to stop training and competing, but I think Gustavo needs to step back and at least take a little break from contests to examine himself and figure out what he needs to do to get back to the Gustavo of old, the phenomenon that came ‘out of nowhere’ to push all the top men for supremacy. I personally handed Gustavo his trophy over a decade ago when he turned pro, and I would love to see him get back to kicking ass and taking names.
9. Darrem Charles I hate to put Darrem so low in my predictions, because he’s a hell of a nice guy and he does have an amazing physique. The only problem is that with his small frame, it’s hard to compare with the other men in terms of sheer size. There are some guys who you swear are heavier than they really
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are. When I won my first Arnold Classic at 213 pounds, people refused to believe I was any lighter than 225235. With Darrem, it’s the opposite. He does compete now at 235 pounds, but doubters like to say he’s really closer to 210-215. Shape, symmetry and insane condition are Darrem’s strong points, along with his entertaining posing routines. Lately he’s been giving up some of his usual freaky conditioning in an effort to come in bigger and fuller, but so far it hasn’t been a successful gambit. Maybe he’ll succeed this time, in which case Darrem could place several slots higher than ninth.
10. Johnnie Jackson I like Johnnie a lot and feel he has one of the best upper bodies in the sport, but his condition is all over the place. At one show he looks incredible, then he’s off the next time you see him. I have to wonder if this inconsistency is directly related to the fact that he continues to compete at the highest levels of powerlifting. With pro bodybuilding as fiercely competitive as it is these days, you really need to focus on it 100 percent if you want to be one of the best. Johnnie also needs more thigh sweep from the front. He’s another one who has awesome legs in the side shots thanks to his Butterball hams (which probably come from those sickeningly heavy deadlifts he
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does, just like his back), but his quads just don’t impress in the front shots. Those are my picks. How accurate they will be remains to be seen, but I did my best without an actual crystal ball in front of me. As for the guys who will probably get pissed off at me, which might just be everyone except Victor, as always I ask that you not take my comments personally. Easier said than done as I know myself, but there it is. The 20th anniversary Arnold Classic is gonna be a true battle, and I can’t wait to see how it all goes down! ■
Arnold Classic Champions 1. Rich Gaspari 2. Mike Ashley 3. Shawn Ray 4. Vince Taylor 5. Flex Wheeler 6. Kevin Levrone 7. Mike Francois 8. Kevin Levrone 9. Flex Wheeler 10. Flex Wheeler 11. Nasser El Sonbaty 12. Flex Wheeler 13. Ronnie Coleman 14. Jay Cutler 15. Jay Cutler 16. Jay Cutler 17. Dexter Jackson 18. Dexter Jackson 19. Victor Martinez 20. Dexter Jackson
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VICTOR MARTINEZ 2009
THE COMEBACK OF THE DECADE? Exclusive Interview by Ron Harris Photography by Per Bernal
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It’s almost time for the most anticipated comeback in the annals of bodybuilding. Victor Martinez has kept his legions of fans on ice for over a year. His date with destiny at the 2008 Arnold Classic and again at the Mr. Olympia were deferred due to his knee injury, but at last the long wait is over. Soon we will all see just how well his recovery went, and whether or not he is able to regain his previous winning form— or perhaps even surpass it. No less than Ronnie Coleman himself predicted that Victor would be the man to carry on his Mr. Olympia legacy. Could it come to pass? The testing ground will surely be the Arnold Classic and Martinez seems poised to make short work of that prestigious event. Even the recent death of his father in December won’t sway his determination, because Victor is truly a man on a mission to take what’s rightfully his. RH: First off, I was very sad to hear that your father had passed away in early December. If I’m not mistaken, didn’t your mom pass away a couple years ago while you were getting ready for the Arnold Classic? VM: No, it was three weeks before the ’06 Olympia,
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when I got top three for the first time. That was a really tough one. She had been very sick with cancer and it was bad. RH: I think a lot of us have unfortunately seen that happen. How about your dad— was he sick? I know he was fairly old.
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could stop me unless it was something really terrible, God forbid. I have the energy and the drive to overcome any obstacle, and I’ve had many. The knee injury was just another challenge. RH: The big question on everyone’s mind is: What if Victor’s leg isn’t exactly as big as the other one? Let’s say for the sake of argument that maybe it will be a tiny bit smaller than the leg that wasn’t injured. Dorian won at least one Olympia with a torn biceps that he never had reattached. More recently, Jay Cutler won two Mr. O titles with one leg that was much smaller than the other. So why would it be such a huge deal, a make-or-break situation, if your previously injured leg isn’t exactly the same as it used to be? VM: That is a good question. As long as my physique flows and I show up in great condition, I don’t see why it would matter. But I have it in my head that I have to be just that much better than another guy does, to get the same reward. I’m not bitter or upset about it, I just see it like that’s the way it is, so I need to work harder and look better. RH: Speaking of the Olympia, you were there and even hung around backstage with the guys. Was it weird being there and not competing? What was it like watching the show and wanting to be up there battling it out? I read a report in FLEX magazine that almost made it sound like you were fighting back tears the whole time.
VM: He was 89 years old and he had a heart condition, but it was still pretty sudden. He went upstairs to go to sleep, and I guess his heart went right when he got into bed. RH: My condolences. After you tore your pec a couple years ago, you came back and were able to win the Arnold Classic. Does that give you added confidence that you still have what it takes to beat the best guys out there? VM: It was a partial tear and it happened before the ’06 Arnold. RH: My times are way off, sorry. But still— did that past experience make it easier to know that you could still be your best once you healed up? VM: I always knew it was in me. No injury
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serves some purpose and they keep the whole system in balance. Personally, I love it when the haters doubt me and say I am finished in the sport. It just gives me more drive to prove them wrong. They also generate more publicity by talking about you all the time. Someone once said that when nobody is talking about you anymore, that’s the time to worry. Haters are an important part of the industry. At least, it helps me to think about it that way. RH: Do you think you make a great target
VM: That was a little exaggerated. Honestly, I did go through a lot of emotions a month or two before the show, because that’s the time I normally would have been coming into the final stage of my prep. It’s always a very exciting time, and here I was doing nothing. But by the time I actually got to the show, I had come to terms and accepted that I was sitting this one out. It was still weird, but I wasn’t crying my eyes out or sitting around all sad and depressed. RH: Like all the top guys, you have your army of fans and your army of haters. How do you appreciate the first group and not let the second group get to you? VM: I appreciate them both. I look at haters sort of like maggots or cockroaches. Your first instinct is to just think the world would be better off without them, right? But every creature
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for a lot of haters out there because you represent what they really fear and are most jealous of, this smooth, good-looking inner-city minority guy with one of the best physiques in the world? You’ve also been known to do OK with the ladies. In other words, does all the extra jealousy inspire extra hate and shit-talking? VM: I guess so. I mean, these are disgruntled, unhappy people who are not satisfied with their own lives and get angry and jealous at anyone who they think is happy or successful. I can’t even begin to guess the issues that really drive these people and I do feel bad for them. If I could say one thing to them, it would be this: Stop wast-
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ing your time and energy complaining and hating. Use that energy to make your own life better and achieve some of your goals so you won’t be so miserable. RH: Where will you train for the Arnold? What are the names of the gyms you go to now that you live in New Jersey? VM: I’m not that far away, just a 15-minute drive over the bridge or through the tunnel. Let’s see: 19th Street Gym, Steel Gym, and on weekends I like to hit Bev and Steve’s Powerhouse on Long Island. Oh yeah, Star Fitness in the Bronx too. RH: Did you say Planet Fitness? VM: No! I have never set foot in a Planet Fitness. I don’t like any of those places where the yoga and aerobics people look down on anyone that trains hard. All the places I train at are more welcoming to bodybuilders. RH: Yeah, I think if you walked into a Planet Fitness they would probably try to drive a stake through your heart or shoot you with silver bullets. You’re working with Chad Nicholls again. What is it about his style of contest prep that you like? VM: It’s very basic, nothing too crazy. Nothing against other nutritionists or their type of dieting, but it’s a more balanced approach that doesn’t go to extremes. He doesn’t have you doing 3 hours of cardio, which I personally think is for girls. Any male bodybuilder is gonna lose muscle doing that much cardio, in my opinion. If you have to do that much cardio, then you got too f*cking fat in the off-season. The way Chad has you do it is very gradual, so you are still able to function even at the end. I’m not saying you don’t suffer toward the last few weeks, but you’re not feeling like you’re about to die or anything like that. The last thing I really like about Chad is that he isn’t always up my ass. RH: Excuse me? VM: I mean he’s not calling me every 20 minutes to make sure I ate what I was supposed to or did my cardio. He trusts me to do the things I need to do. I’ve had other guys who were blowing up my phone all day and night and it just annoyed me. RH: With so many other big-name prep guys out there like Hany, Dave Palumbo, and Joe McNeil, do you ever stop and think about trying one of them just to see how it would work out? VM: I thought about Hany or Joe, but I’m happy with Chad. We work well together and I am satisfied with how he brings me into shows. RH: In years past, your condition was a
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so you have to assume both are going to bring their ‘A’ game to you. VM: Good, I hope they do! I want to win in a good lineup. Nothing takes the wind out of your sails more than hearing, yeah, he won, but it was a weak show and nobody looked too good. We are all rested up and hungry to win, so it will be a great show. RH: What are the chances Dexter will compete? I know he’s not hurting for money these days, but he’s also the type to cash in whenever he sees a big paycheck up for grabs. Do you think he’ll be up there trying to win the Arnold in a few weeks? VM: I seriously doubt it. It would be pretty risky for him. If he lost to me, it would not look good for him at the Olympia. hit-or-miss thing. Sometimes you would look really good, and other times— not so great. What did you eventually figure out about your body and what it needs that allowed you to finally be more consistent with your condition? VM: What I was just talking about with extremes? I found out my body doesn’t react well to anything too extreme. A more moderate approach with the diet works better. I also found that by eating cleaner in the off-season and not getting too out of shape in the first place, it wasn’t such a struggle to get in shape when the time came. RH: Another vital part of your team is Victor Munoz, your trainer for the last 10 years. Do you think you could possibly push yourself as hard as Victor Munoz pushes you in the gym? VM: Yeah, it’s not about that. I always push myself hard. My motivation comes from inside. I actually enjoy torturing myself and seeing how much pain I can take before I quit. Victor is great at coming up with new ideas and new routines. That’s important when you train all the time, because it’s easy to just do the same things all the time. My training partner Jakob is also good for dreaming up new ways to pulverize the muscles. RH: There is also a rumor going around that you might be training with Charles Glass sometime soon. Is there any truth to that? VM: There is. I actually went out there this past summer and trained with him once. I got a whole new feeling in the muscle than what I was used to. Charles has worked with the best in the business, so it’s an honor to train with him. I will go out there for a week at a time every few months. I wish I could train with him more consistently, but we’re on opposite ends of the country. RH: I just talked to Kai, and he wants to go out there a lot more often than that. VM: Huh— does he have a relative working for the airlines or something? That would get pretty pricey real fast. RH: I would think so. I know you’re hungry for this win, but so are a few other guys. Kai and Branch both had to skip the Olympia due to injuries,
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Victor Martinez Contest History 1993 1994 1997 1997 1999 2000 2000 2001 2002 2002 2003 2004 2004 2005 2005 2005 2005 2006 2006 2007
Elmo’s Gym Contest Bev Francis Atlantic States New Jersey Suburban Metropolitan NYC Bev Francis Atlantic States Junior Nationals NPC Nationals Night of Champions Iron Man Pro Invitational Arnold Classic Night of Champions Mr. Olympia GNC Show of Strength Arnold Classic San Francisco Pro New York Pro Mr. Olympia Arnold Classic Mr. Olympia Arnold Classic
Teenage Champion No place Light-heavyweight & Overall Champion Light-heavyweight & Overall Champion 2nd, Heavyweight Heavyweight Champion Heavyweight & Overall Champion 8th place 9th place 13th place Winner th 9 place Winner 7th place 5th place rd 3 place 5th place 3rd place 3rd place Winner
RH: Heath is out of the Arnold. Do you think he would have given you any real trouble in Columbus? And now that he’s taking the time off to grow and improve for the Olympia, does that make him a bigger threat for the title in Vegas than he would have been without the time off? VM: Probably, yeah. He keeps getting better and it’s because he takes all this Victor won the time off to improve. He’s a young guy and 2007 still has plenty of shows left in him, so Arnold Classic. skipping one here and there isn’t a big deal. The Mr. Olympia is the title he wants, so it makes sense for him to focus on that now that he’s been third place. RH: What about Dennis Wolf? He’s another guy out of the Arnold. If he had looked the same as at the O but with a lot more fullness, would he have been a problem for you? If not, what does he still need before he would be a problem? VM: He’s not quite there yet. Dennis still needs to fill in his lower lats and maybe bring his calves up a little too. I don’t doubt that he is going to be great one day soon, but that day is still a little ways off. RH: How does your desire to win this contest compare to past
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shows? Has it already had an impact on how hard you’ve been training, or how strict you have been eating? VM: I always train hard and diet the way I’m supposed to, but I have to say I am definitely hungrier to win this than anything else I have prepared for. I have never as a pro missed an entire year like I did in 2008. I almost won the Olympia; then when I was really on a roll I got hurt. I feel like I have a lot of missed time to make up for. The Arnold is a key show for me. I want to do what Dexter did in ’08 for this coming year: win the Arnold and then become Mr. O. And I know it won’t be handed to me on a silver platter. I’m gonna have to look that much better than all the other guys to convince the judges that I am the only possible choice for first place in both shows. RH: Not that you ever trained recklessly, but knowing what’s at stake and the toll an injury can take on your career, do you train differently now than you did a few years ago? VM: I’ve always trained carefully. Maybe it’s time to set the record straight about my knee injury. I hurt that knee way back in high school playing football, and I have had a partially torn patellar tendon ever since. That knee had been giving me pain on and off for years and years. At some points it would swell up and get so inflamed that I couldn’t even train legs. I couldn’t even train legs leading up to the 2005 New York Pro, and only worked them for the last five weeks before the Olympia that year. For the 2006 Mr. O I was only able to train legs for the last seven weeks. If I hadn’t been very careful and used strict form, the tendon would have gone a long, long time ago. It was just a matter of time, and it went when it did. Now that it’s been fixed, I don’t need to keep worrying about when it will finally give out. Nothing can stop me now.
Ron Harris is the author of “Real Bodybuilding— Muscle Truth from 25 Years in the Trenches,” available at www.ronharrismuscle.com.
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This Time, Kai Greene is Out For Blood! By Ron Harris, Photography by Per Bernal The spring season of 2008 was a good one for Kai Greene. He kicked it off with third place at his first trip to the Arnold Classic, trailing behind the man who went on to become Mr. Olympia six months later— Dexter Jackson— and Phil Heath, a superstar juggernaut who nobody with an ounce of sense would bet against becoming Mr. Olympia within the next year or two. Kai looked amazing at around 255 pounds, having gained almost 20 pounds of pure muscle mass since his last contest and, it needs to be said, battling a last-minute illness that had him fighting just to stand onstage without keeling over or throwing up. Greene was also training with the pain of a severe hernia, which he would continue to do for nearly three more months en route to winning the second pro show of his career right in his own backyard of New York City. Even a veritable superhero like Kai eventually had to come down to earth and deal with such a serious injury, and surgery was scheduled for the summer. That took him out of what would have been his first Mr. Olympia, and also knocked him out of the gym for the first time in nearly 20 years.
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Who is That Fat Dude in the Mirror? Kai had taken layoffs from training at several points earlier in his career, but those were voluntary and far briefer in duration than the forced exile from the gym following his operation. Because he was unable to train for over two months, Kai’s physique began to take on a more ‘normal’ appearance, at least relative to what he had grown accustomed to and thus took for granted. “Even at my heaviest off-season weight, I had always been able to see my abs and some cross-striations in my quads,” Kai begins. “But here I am looking in the mirror and finding it hard to believe this is my body I’m seeing. Is that really my stomach, that big smooth mass? Are those my legs? Is my ass really that fat? As illogical as it sounds, I started getting anxious and wondering if I would ever be able to look the way I used to again.” Equally upsetting was the feeling of helplessness when it came to his training regimen, or rather, the complete lack thereof. “I had always been in total control of my training,” he says. “If I wanted to work out 10 days in a row, I would. If I wanted to take days off and just do cardio or work on my posing, that was also my prerogative. But here I was unable to do anything of the sort. I could not work out in any way, shape, or form and had to watch my body deteriorate day by day. It was maddening.”
Camp Kai— Under New Management Meanwhile, there were big changes afoot in Kai’s ‘camp.’ Kai uses this word quite a bit, and it can be a bit confusing if you don’t know what he means. Kai’s ‘camp’ is really his support team; made up of all the people who contribute one way or another toward his success as a bodybuilder. Though he considers them all valuable and an integral part of his career as a pro, it’s his trainer/nutritionist who really plays the lead role. During Greene’s recovery, there was a change in leadership, for reasons Kai didn’t offer and I didn’t pry into. Suffice it to say that Kai will soon begin working with a man all bodybuilding fans and especially MD readers are very familiar with: Charles Glass. For now, Kai and Charles speak
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daily on the phone, but soon Kai will begin trekking west to Venice to spend portions of his Arnold Classic prep under the direct training supervision of Charles. Kai first met Charles in 2004 shortly after he turned pro, following his second overall win at the Team Universe. It’s a meeting Charles probably doesn’t remember too clearly, and one Kai would rather forget. “I was staying with a friend and we drove four hours to get to Los Angeles to see The Mecca,” he says. “I had never been outside of the New York/New Jersey area, so it was almost like I was on another planet. When I approached Charles, I was like a timid little kid standing in front of this icon of the sport who I had looked up to for years. I actually couldn’t even get any words out, so my girlfriend at the time had to do the introduction. Pretty sad.” Now Kai isn’t quite so shy, and he and Charles have set some clear goals with ‘The Predator’s’ physique. “I want thicker, fuller triceps, of
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course, to help balance out my arms,” he notes. “I also want a little more brachioradialis and forearm flexors to give my arms a more powerful look when they are at my sides. And for the first time in many years, I am working on improving my traps.” It was a comment from a judge when Kai was only a teenager that caused him to hardly train this muscle group until recently. “He said that my traps overpowered my shoulders, and that remark had a lasting impact on me. Over the years, my traps began to lag a bit behind because I was afraid to get them any bigger. That should serve as a cautionary tale to other bodybuilders to not necessarily listen to all criticism and accept it as being gospel truth.”
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Down to Victor and Kai? Even as pundits are already predicting that the 2009 Arnold Classic will come down to a fierce trading of poses between Victor and Kai, Greene himself discourages portraying this or any contest as a twoman show. “As somebody who used to be in the position of not getting any hype at all leading into a contest, I can tell you that it hurts,” he says. “When you hear about the same few guys over and over again, you start to think that no matter how hard you prepare and how good you look, you won’t get looked at. I would hate for the other guys going into the Arnold to feel like that, even though we all want to win.” Kai has also had the dismal experience of not getting a decent appraisal, and it still haunts him. “You’re up there hitting your poses so hard that you’re about to pass out, and then you look out at the audience to see that most of them aren’t even paying attention. It’s so alienating and makes you question why you are even trying. You go home from a show like that feeling like there’s no point in competing anymore. Every competitor, especially at the pro level, should feel their efforts are appreciated. The Arnold Classic is not a two-man show, or a five-man show. It’s a contest of about a dozen or more guys who have all worked very hard to get to that stage, and we all deserve equal respect.”
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“The New Ronnie?” Further proof of Kai’s humble nature was evident when I solicited his opinion about a popular thread on the MD No Bull Forum entitled, “Is Kai Greene the Next Ronnie?” The thread was referencing the similarities between the two when it comes to the shift from also-ran to upper-tier pro, which coincided with dramatic gains in muscle mass. For Ronnie, that period happened around 1996-1997, and we all know what followed those years— eight years as Mr. Olympia. The argument can easily be made that Kai seems to be in that same type of transitional phase right
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now. Kai refused to even entertain the comparison. “I have such tremendous respect for Ronnie Coleman,” he began. “To me, he’s the baddest pro in bodybuilding history. I remember being very young and seeing pictures of Sergio Oliva. He was so big and freaky that I couldn’t really process what I was looking at. Eventually, the physiques caught up to that standard, but then along came Ronnie. Ronnie was practically a cartoon character. There are photos of him that still defy human comprehension, just like the things he did in his training videos. I can’t do what he did in the gym— no one can! As good as
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I want to be and as good as I plan to be, I am no Ronnie Coleman. I have a long way to go before our names are mentioned in the same breath. But I want to say thanks for the compliment and it fuels me to keep striving to be better.”
Kai 4.0 is Coming to Columbus With no hernia insidiously nagging away at every aspect of his training and day-to-day life, a new coach in the form of Charles Glass, and recent gains in quality mass to add to the already impressive version of his physique that Kai first unveiled at the 2008 Arnold Classic, ‘The Predator’ is confident that he can bring a package to Columbus that will exceed anything we’ve seen to date. At 12 weeks out, he was sitting at just over 300 pounds at 5’8” and in much leaner condition than he was last year at this time at roughly the same weight. “I want to prove that I can fulfill the expectations others have for me, and that I have for myself,” he says. “Failure is not an option for me. I don’t know what the future holds, but I am going there to win.” Victor Martinez may be the heavy favorite for the Arnold, but he’d better watch his back. There’s a hungry ‘Predator’ ready to attack, and he just might snatch victory from Vic’s hands!
Contest Diet: 12 Weeks Out Meal Meal Meal Meal Meal Meal Meal
1: 2: 3: 4: 5: 6: 7:
16 oz. steak, 12 egg whites, qt. white rice 2 chicken breasts, turkey burger, pt. white rice 16 oz. salmon, 6 egg whites, large green salad 16 oz. steak, 2 sweet potatoes 16 oz. salmon, 2 cups oatmeal with raisins, cup corn Shake: 85 grams protein, cup cashews or avocado 16 oz. steak, 2 cups mixed vegetables
Note: Kai does lower his carbs somewhat as the weeks go on, but never goes down to zero carbs. “My body simply does better with carbs than it does without them,” he comments. “I feel good when I eat them, my workouts are better, and I stay big and full while I lean out.”
Kai’s Pro Record 2005 New York Pro 2006 Ironman Pro 2006 New York Pro 2006 Colorado Pro 2007 New York Pro 2007 Keystone Classic 2007 Colorado Pro 2008 Arnold Classic 2008 New York Pro
th
14 place Did not place Did not place th 14 place 6th place 3rd place Winner rd 3 place Winner
Sample Training Split* Day One: Back and Biceps, Calves Day Two: Quads Day Three: Chest and Triceps Day Four: Hamstrings and Calves Day Five: OFF Day Six: Shoulders *Kai rotates the order he trains body parts on a fairly regular basis.
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Gyms of ‘The Predator’ The 4 Iron Dens Kai Calls Home!
Powerhouse Gym— Syosset, Long Island, New York “Bev and Steve’s Gym has been an east coast Mecca for going on 20 years. I used to go there back in the 90s when I was an amateur, just to see who I could catch a glimpse of. Dorian Yates would spend the last couple weeks before the Mr. Olympia training there, and tons of other pros would stop by if they were in the area. Imagine working out next to Mr. Olympia,
then going into the locker room and bumping into Flex Wheeler? I still go there to keep my finger on the pulse of the sport. Many times I see Dave Palumbo shooting an “In the Trenches” video for MD TV with a pro or a top amateur. And now I go there to spy on my competition when they are in town, guys like Phil Heath! I also need to say that Powerhouse has more equipment than a bodybuilder could ever want or need. Seriously. Back in the day, I used to rate a gym by how good their leg equipment was, and Bev and Steve had the best I had ever seen, from the squat racks to the leg presses and more. It’s simply the best gym on the east coast, period.”
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Survivor Gym— New York City “This place isn’t a huge gym, but it’s a cool spot. It does have everything you need. What really makes this gym special is the vision of the owners, who are in sync with bodybuilding and understand its true nature. Their vision is reflected in everything from the images on the walls, how the equipment is arranged, to the energy of the people at the counter. You feel welcomed when you walk in, like you’re where you belong. Owner Lea Ann Scalfo is the reigning Team Universe women’s heavyweight champion, and she has a deep love and appreciation for the sport and respect for her fellow athletes. It’s nice to train in that type of atmosphere.”
Coliseum Gym— Queens “Coliseum is the only place I go to that’s open 24 hours. The owners love and support the sports of bodybuilding and powerlifting, and anybody who trains hard is part of the family once they step inside the door. In a day and age where a lot of places look down on anyone that actually wants to put out effort and improve, that’s a wonderful thing.”
Fifth Avenue Gym— Brooklyn “If there’s one gym that I would consider my home, this would be it. It’s closest to where I live, and I’ve been going here since I was a teenager. It’s changed ownership several times since then, but I will always remember Charlie Carrollo. He was a very good regional-level bodybuilder who dreamed of becoming a pro but never quite made it. That never stopped him from encouraging and supporting many other athletes to reach their potential. Charlie always told me I would be one of the best in the world someday, long before I would even dare to dream that.”
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BRANCH WARREN’S ‘MASS WITH CLASS’ ARNOLD PREP 250 MD
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By Ron Harris, Photography By Per Bernal As we draw closer to the Arnold Classic, the excitement is building. It’s a show where most of the front-runners are returning from injuries and have been out of action for a while. Victor missed all of 2008, and Kai was sidelined after the spring shows. When Branch Warren steps onstage in Columbus, it will have been exactly one year since he last competed. Warren was set to roar into the last Mr. Olympia until he tore his left triceps in a freak accident at home over the summer. With Victor and Kai missing from the lineup, an all-time best Branch very well could have landed in the top five. But Branch isn’t the type of guy to dwell on the past and ask ‘what if?’ He’s all about the here and now,
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and working toward future goals. Well-rested, hungry to win and with his trademark inhuman work ethic, Branch Warren is on a mission.
Predictions Don’t Mean Shit! If you believe all the pre-contest hype and predictions, the 2009 Arnold Classic belongs to 2007 winner Victor Martinez. The other guys shouldn’t even bother showing up! Kai’s name gets tossed around a bit along with Toney’s, but few seem to have much doubt that Victor will win. When I spoke to Branch about this, he didn’t seem too ruffled. “Man, those predictions don’t mean shit,” he said dismissively. “Nobody knows what he’s gonna look like, or what the rest of us will look like. Those predictions are
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Pre-Contest Diet
“I’M GOING THERE TO WIN. I’VE NEVER BEEN THE FAVORITE, EVEN GOING INTO SHOWS THAT I DID WIN. I’VE ALWAYS BEEN AN UNDERDOG, AND THAT’S FINE BY ME.”—BRANCH WARREN
5:30 a.m. 8 a.m.
12 egg whites, cup of oatmeal Egg and steak omelet— 6 egg whites, 1 yolk, 8 oz. steak, 1 oz. cheese; cup of hash brown potatoes (fried in Pam). 11:30 a.m. 16 oz. steak (fillet), 6-8 asparagus stalks 1-2 p.m. Train 2 p.m. Nitro-Tech shake (whey protein) 3 p.m. 16 oz. chicken breast, asparagus 6 p.m. 8 oz. chicken or turkey breast, vegetables 9 p.m. 10 egg whites, 8 oz. of either chicken, turkey or steak; vegetables. 10 p.m. Cardio, shower, sleep
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about as accurate as the ones for the Super Bowl. Last year the Patriots had a perfect season and Brady set a record. The New York Giants were supposed to have zero chance to win. But when it was all said and done, the Giants walked away as the champions. I don’t care what anyone says or who is supposed to be the favorite, I’m going there to win. I’ve never been the favorite, even going into shows that I did win. I’ve always been an underdog, and that’s fine by me. I’m comfortable with that role by now, and there are a lot of people who love to root for the underdog.”
Healed Up, And Then Some While the status of Victor’s injured leg is still something of a question mark, there are no such doubts about the left triceps of Branch Warren. Not only has it regained 100 percent of its former size, it is now actually bigger than before! “I thought it looked like that, but I was skeptical,” Branch said. “I mean, who would believe it? But Trish got out the measuring tape and we saw that my left arm is now actually a quarter-inch bigger than my right.” As to how this could have happened, Warren has a theory. “I did a lot of rehab work on my own, so much squeezing and higher-rep work, that I think the left arm responded to the new types of stimulation and grew.”
Injuries: Curse Or Blessing? Speaking of injuries, for most bodybuilders any type of serious injury is bad. At the very least, you miss training time and possibly can’t compete in shows you had planned to. At worst, you can be left with glaring imbalances or deformities (think torn pecs that were never surgically repaired and leave huge dents in the chest), and these can impact placings negatively for the remainder of a competitive career. Not many guys can say that injuries seem to work out well for them in the long run. But Kevin Levrone and Victor Martinez both won an Arnold Classic title within a year of tearing their pecs. As for Branch, you probably know his story. After tearing his biceps, he went on to win the Nationals. A few years later he tore his triceps, then came back and won back-to-back titles at the Charlotte Pro and the Europa. Now that he’s torn the other triceps, could it be a good omen for what’s in store at the Arnold in a few weeks? And does March 2009
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Training Changes
Training Split Sunday: Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:
Not a whole lot has changed about the way Branch trains, though he has adjusted his chest workouts to be on the safe side. As you may know from his training articles and DVD, Warren would do barbell incline presses with 405 for 10-12 reps with no problem. Though he probably could, as of three and a half months post-surgery, he wasn’t taking any chances. “Now I am doing 315 for 15 and slowing the reps down to get better contractions,” he tells us. “I’m also coming up with other ways to jack up the intensity without necessarily going crazy heavy. A couple days ago I was doing tri-sets of chain dips, dumbbell flyes and cable crossovers. It’s actually interesting to challenge myself to come up with new ways to attack the muscle beyond simply doing very heavy presses.”
Off Back Chest OFF Arms Legs Shoulders and deadlifts
Pro Record 2004 2004 2005 2005 2005 2006 2006 2006 2006 2007 2007 2007 2007 2008
Night of Champions GNC Show of Strength Charlotte Pro Europa Super Show Mr. Olympia Arnold Classic San Francisco Pro Grand Prix Australia Mr. Olympia Arnold Classic New York Pro Keystone Classic Colorado Pro Arnold Classic
Eighth place Fourth place Winner Winner Eighth place Second place Second place Fifth place Twelfth place Seventh place Winner Fourth place Seventh place Fourth place
Still Improving
“I LOVE TRAINING AND COMPETING, AND THIS SPORT IS SUCH AN IMPORTANT PART OF MY LIFE. TO SEE IT FLASH BEFORE MY EYES AS I HAVE A FEW TIMES NOW MAKES ME APPRECIATE IT THAT MUCH MORE.”—BRANCH WARREN Branch have a logical explanation for this odd pattern of injury followed by victory? “I think getting hurt makes you realize that all this could end at any time, and you can’t take it for granted for one minute,” he mused. “I love training and competing, and this sport is such an important part of my life. To see it flash before my eyes as I have a few times now makes me appreciate it that much more.” In addition to the psychological boost that comes along with being able to come back from injury, there is also a very tangible benefit that ironically stems from the downtime that ensues. “Most of us at the pro level love training so much that we rarely take any time off to allow for the whole system to rest and regenerate,” Branch said. “When you’re hurt, you don’t have a choice. You have to rest. And as much as you hate not being able to go to the gym and do what you want, it works out for the best. I always come back fresh and ready to work even harder.”
As good as Branch looked at the 2008 Arnold, he knows he can be better— and needs to be if he is going to have a shot at taking out formidable opponents like Victor and Kai. Overall, he recognizes that he has all the mass he needs at this stage— at 245 shredded pounds at 5’7”, nobody is killing him on size. He’s brought up his arms, and his back is a rugged landscape of muscular terrain. The final piece of the puzzle now is to carve the type of detail and separation into his back that his astounding legs are known for. “I’ve been training the hell out of my back,” Branch said. “Just today I did 30 sets for it— a mix of heavy weights and lower reps, plus moderate weights with higher reps and a lot of squeezing. I’m determined to get my back as good as my legs. When I do that, there’s no stopping me.” I would have to agree with that bold statement. Branch isn’t as flashy or vocal as some of the top men in the sport. He just works his ass off and gets the job done, and you know that once you see him stride onstage looking like a winner. Will his fourth stab at the Arnold Classic title be the one that nets him that coveted first place? We’ll all find out soon enough. But don’t count out The People’s Champion. The titan from Texas is all business when it comes to competition, and he aims to take care of business in Columbus.
The Greatest Arnold Classic Champ Ever “That’s an easy one,” Branch said. “When Ronnie won the Arnold in 2001, I think he looked better than he did for any of his Mr. Olympia wins. I know he went all the way down to 248, which was light for him, but the level of condition he achieved created the illusion of a lot more size. I saw him pose at the gym right before he left for the show, and he was so shredded and detailed it was insane. The muscles were just popping off the bones, and the separations were so deep that there was actual darkness in them. Nobody could even say anything. We were literally speechless and shaking our heads at how crazy ripped he was. Put that Ronnie up against anybody else who won the Arnold, whether it’s Flex, Kevin, Jay, Dexter, whoever— and it’s not even remotely close. Ronnie at the 2001 Arnold blows them all away.”
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Branch’s Arnold Classic Memories 2006— So Close!
2006
“This was my first Arnold Classic. I came into the show at my all-time best, with a very good combination of fullness and condition. Even so, I was more nervous than I had ever been before because I thought I had a shot at winning but at the same time had a feeling they would give it to Dexter. I was a little intimidated because he had already won the show and was this veteran we all looked up to. In the end, I took second to Dexter while he won it for his second time. Still, it was great because from then on, I knew I could stand up there with the very best in the sport.”
2007— A F**king Disaster
2007
“After looking like shit at the Olympia a few months before, I was determined to come into this contest shredded like no one had ever seen me before, just peeled. I did manage to get my body fat down to the lowest level ever, but at a terrible cost. I was so flat that my muscles didn’t push against the skin at all. After the fiasco at the Olympia and then this, people started writing me off as a hasbeen. But that motivated me to come back two months later and win the New York Pro, so it all panned out in the end.”
2008— A Controversial Placing
2008
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“This last Arnold was where I think I looked the very best of my career to date. I actually exceeded all my own expectations with the package I brought. Full, dry, ripped. Everything people had knocked me for had been corrected. My color was perfect, my waist was smaller, and my back had a lot more detail. Honestly, I don’t complain about how I place, but I really think I should have been higher than fourth. To get the Most Muscular Award and place anything lower than second was unprecedented and pretty confusing.” www.musculardevelopment.com
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Part 2: Lower Body and Arnold Plans By Ron Harris, Photography by Per Bernal As we look forward to the big day in Columbus, it’s time to talk about a ‘dark horse’ that could very well surprise us all by giving Victor, Kai, Branch and the rest of the lineup a big headache. I’m talking about 6’2”, 285 pounds worth of wellproportioned beef in the form of Toney ‘The X-Man’ Freeman. He broke into the top five at the recent Mr. Olympia, and most felt he deserved at least a place or two higher than that. There was even a contingent that maintained Toney could have been awarded the Mr. Olympia title that weekend. Toney does have one of the most impressive physiques in the world today; that we all agree on. A couple months ago we talked about the X-Man’s killer upper body. Now it’s time to turn our attention to the bottom of the ‘X,’ and delve into Toney’s incredible wheels and what makes them so good.
Eight Lower Body Training Secrets of ‘The X-Man’ 1. Toney never bought into ‘the tall man’s curse.’ Aside from Gunter and maybe Paul Dillett, I can’t think of any pro bodybuilder over 6’ who has managed to build legs that are just as thick and impressive as his upper body. It’s generally a lot easier for the guys with less distance to travel in exercises like the squat to develop that level of thickness that conjures up images of tree trunks. Toney is also in rare company in that he has also developed hamstrings that are proportionate to his quads. That’s not too common in general, and it’s almost unheard of for
a tall guy. A big part of why he was able to build his legs into the outstanding specimens you see today was because Freeman never let the negative stereotypes about tall men and leg training get to him. “People were always telling me I would never be able to get huge in general at my height, and especially when it came to legs,” he said. “I didn’t listen.”
2. He went deep from day one on squats. If there’s one thing that quad-monsters like Platz, Branch, and Ronnie have in common, it’s that they did their squats all the way down to the basement— none of that bitch-ass half-rep crap we all see in the gym whenever
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most guys use anything over 135 pounds. That’s because when he was just a 160pound newbie over 20 years ago trying to navigate his way around the gym, he was lucky enough to meet an iron veteran named Glenn Koone. Koone had the type of enormous legs Toney coveted and secretly dreamed of having, so he simply had to ask Koone how he built them. Not only did Glenn tell him, he went one better than that by showing him. “Glenn put just 25 pounds on each side of the bar and demonstrated perfect form for me,” Toney explains. “He kept his torso straight up and down and descended until his hamstrings literally touched his calves.” Until Freeman could duplicate that form, he was not allowed to add any more weight to the bar. Eventually he was able to squat 725 pounds for three deep reps in this style, a feat few bodybuilders alive can lay claim to.
3. Toney has all the right accessories. Every time the X-Man trains legs, he has two key accessories with him: his Nike Jordan boxing shoes, and his custom Cardillo leather belt with “Freeman” in huge letters on the back. The shoes are high-tops with flat, thin soles, similar to wrestling shoes or the Otomix workout shoes that every bodybuilder and his grandmother wore back in the 90’s (along with Hot Skins tights, T. Micheal tops, and mullets). Many of you have discovered on your own that this type of shoe is a much better choice on leg day than sneakers with air-filled soles or boots with a heel. “Arnold and the other guys from the Pumping Iron era used to squat barefoot,” Toney reminds us. “The more you can feel the floor during squats, the better.” As for the belt, it does help support his lower back, but the boost it provides is mainly a mental one. “I just feel more safe and secure with my belt cinched up, so I have the confidence to train heavier and harder.”
4. He gets more out of leg extensions than most guys do. To most bodybuilders, leg extensions aren’t much more than a warm-up before they get to the ‘real workout.’ They don’t put a whole lot of thought or effort into them. Toney has come up with a way to do his
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extensions that makes them a very productive exercise in their own right. Freeman will do half the reps in the standard position, sitting straight up, with his toes pointed up to the ceiling. Halfway through the set, he adjusts the seat so he can lay back more and shift his hips forward, and does the exercise with his toes pointed straight ahead. This targets the upper thighs where they tie into the hip, an area that really stands out if you have detail in the region (think Cormier at his best). “That’s an old-school thing the guys in Arnold’s day used to do,” Toney informs us. “They would actually almost lay all the way back.” He’s also been known to point his toes in or out to focus more specifically
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on either the vastus medialis (teardrop) or the vastus lateralis (what gives a thigh ‘outer sweep’).
5. His legs were once stick-like. When Toney first started training, his legs measured a measly 23 inches. On a guy of average or below-average height, that’s really not so bad. On a dude that’s 6’2”, those are some real chicken legs. In the years that followed, he was able to add over 10 inches in circumference to those once wimpy wheels. “I’ve had them at 34 when I was in rebound mode right after a show, and they were rubbing together.” It’s fairly obvious that Toney doesn’t need any
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more raw size on his wheels, so his goals now are based on refinement. “I want more detail overall, and better separation between the quads and hams from the side especially,” he says.
6. Toney doesn’t favor quads over hams. The main reason that it’s rare to see bodybuilders with hams that match their quads is because just about everyone trains quads first in the workout. It’s primarily ego that drives this practice. They want to do squats and leg presses earlier in the workout when they’re fresh, so that maximum weights can be used. Inevitably, the hamstrings suffer from being worked later, and lag further and further behind the quads as time goes by. Toney alternates between two leg workouts (see SIDEBAR): one that’s quaddominant, and another that puts more emphasis on the hamstrings. This ensures that the hams aren’t neglected and have the opportunity to grow at the same rate as the
quads. Because like Lee Haney was fond of saying, “If you don’t have good hamstrings, you only have half a leg.”
7. He doesn’t use high reps. Though we often talk about the legs being composed of a far higher percentage of slow-twitch muscle fibers than the upper body, that’s really not a good reason to train them with very high reps. Toney has been doing most of his sets for legs in the 10-12 rep range for many years, and doesn’t feel that sets of 50-100 are of much value to bodybuilders seeking exceptional lower body development. “You need to think about recovery, and it’s hard to beat your legs up with all those reps on a regular basis and think they can repair and grow over and over again with those demands put on them. Besides which, unless you’re talking drop sets or giant sets, the weight would have to be so light that you wouldn’t be able to stimulate growth.” As for giant sets, which are gaining popularity lately to Milos Sarcev and the flock of foreign pros he trains, Toney
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feels those are not ideal when you train legs twice a week as he does.
sion. Most bodybuilders wouldn’t need more than 225 pounds if they did their squats correctly.”
8. He doesn’t squat ridiculously heavy anymore.
The X-Man Will Rock the Arnold!
As I said earlier, Toney used to slap on seven plates and some change on each side of the bar for squats. Those days are long gone. At 42 years old, he is a lot more wary of potential injuries that could drastically cut away at the few remaining years he has left in the pros, so these days he gets more out of less. In fact, you may be shocked to learn that Toney rarely uses more than 315 pounds on squats for sets of 15. Occasionally he will go up to 405, but not too often. “The biggest mistake bodybuilders make that keeps them from having the leg development they want is being afraid of squats,” he explains. “But that’s because they think you have to go super-duper heavy, and you don’t. I think it’s all about going slowly and getting all the way down, and keeping the legs under constant ten-
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His Coach Dave Palumbo Tells Us Why RH: Dave, the last time we talked about Toney and the Arnold, you said he would be starting his diet at a much leaner bodyweight. Now that it’s getting to be that time when his prep must be beginning, can you elaborate? DP: I just sent him his program, and he starts it next week. That’s 12 weeks out. He’s sitting at 305 right now, which is no more than 25-30 pounds at most over what he should weigh on stage. Since about 10 pounds of that is water, we’re really only looking at about 17 pounds of body fat to lose in 12 weeks, or a bit more than a pound a week. That’s a nice, gradual rate to lean out. MD 267
Complete Contest History 4th, Tall class Heavyweight winner 6th, Heavyweights 4th, Heavyweights 4th, Heavyweights 2nd, Super-heavyweights 8th, Super-heavyweights Super-heavyweight & Overall Champion 2003 Night of Champions 11th place 2003 GNC Show of Strength 9th place 2004 Night of Champions 10th place 2004 GNC Show of Strength 8th place 2005 Arnold Classic 10th place 2006 Iron Man 7th place 2006 Arnold Classic 9th place 2006 San Francisco Pro 5th place 2006 Europa Super Show Winner 2006 Mr. Olympia 7th place 2007 Iron Man Winner 2007 Arnold Classic 3rd place 2007 Sacramento Pro Winner 2007 Mr. Olympia 14th place 2008 Iron Man 8th place 2008 Arnold Classic 7th place 2008 Australia Grand Prix 4th place 2008 New Zealand Grand Prix 3rd place 2008 Tampa Bay Pro Winner 2008 Europa Super Show Winner 2008 Atlantic City Pro 2nd, Masters 2008 Atlantic City Pro 4th place 2008 Mr. Olympia 5th place 1990 1993 1993 1994 1995 2001 2001 2002
AAU Junior Mr. America NPC Junior Nationals NPC Nationals NPC Nationals NPC Nationals NPC Coastal USA NPC Nationals NPC Nationals
RH: What did he weigh the last time he started his diet? DP: He was 310, but it was sloppier. Toney had a good rebound after the Olympia and actually put a little bit of muscle on. The thing with him is that he eats much better when he’s dieting. He gets more protein, more healthy fats and never misses a scheduled meal. The longer he does that, the better he grows once he goes back to higher calories and less cardio. RH: Don’t you find it pretty unusual that Toney is still able to gain any appreciable amount of muscle at 42 years old? Who the hell does that? DP: He’s a freak. The rules just don’t apply to him that way. I think the key is that he has no injuries and he takes excellent care of himself. Toney is constantly making use of therapeutic treatments like massage, ozone colonics, hyperbaric chambers, on and on. Most guys his age are so plagued by injuries that they can’t train heavy anymore, or not with enough intensity to make any gains. RH: Tell me about it— I’m not even 40 and I just found out I have arthritis in both shoulders and a bone spur in one. DP: Yup, I’m there too. Arthritis in the shoulders. When I can get through any workout without major pain these days, it’s cause for celebration.
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RH: And Toney is older than both of us! DP: You also have to remember that he had a period of about five years when he didn’t train. I think most guys his age have never taken any real time off, so they typically suffer from multiple overuse injuries in the shoulders, knees, and elbows. RH: It’s also worth mentioning that he started training at 20, a few years later than most guys. So again, he doesn’t have as many years of wear and tear on the joints and connective tissues as the average 42-year-old bodybuilder. DP: Good point. RH: Will you be making any major adjustments to Toney’s diet for the Arnold? DP: Not really anything major. Last year I only had about eight or nine weeks to work with Toney, but this time I have a full 12. We’ll start him off at seven meals a day, then cut that back to six meals at the eight-week-out point. I want to take advantage of the fact that he does eat better on a regimented diet so that he can maybe gain a little bit more muscle in those first few weeks of the diet. RH: Considering how awesome Toney looked at the Olympia, is it safe to say that you will be repeating everything you did over the last week for the Arnold? DP: Yeah. It took me until the Europa show last year to
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Leg Workout #1: quadriceps dominant Leg extensions Lying leg curls Squats Hack squat or leg presses Walking lunges
5 x 30, 20, 20, 15, 15 5 x 10-12 6-8 sets of 10-12 4 sets of 10-12 4 trips around the gym
Leg Workout #2: hamstrings dominant Deadlifts Lying leg curls Leg extensions Seated or db leg curls Smith machine ‘step-backs’ Glute-ham machine Cable kickback for glutes *Optional, energy permitting
5 4 4 4 4 4 4
x x x x x x x
8-10 10-12 10-12 10-12 10-12 each leg 10-12* 12-15 each leg*
Training Split* Day one: Day Day Day Day Day
two: three: four: five: six:
Legs (Quads and some hams) Chest and some biceps Backs and some triceps Shoulders and traps Hamstrings and deadlifts Arms
*Toney usually trains thirteen days in a row on this rotation, then takes one day off before resuming.
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really figure out Toney’s body and how it responds to everything, but now I can predict what will happen week by week almost to the exact weight. When he starts the low-carb diet, he drops weight very fast in the first couple weeks— like 10-15 pounds. A lot of that is just weight lost from water and muscle glycogen, as his body is deprived of carbohydrates. Then as his body adjusts to that, he starts gaining weight again for about three or four weeks. Finally, it begins dropping again until he gets right to the show. I learned that Toney definitely smoothes out fast if you try to fill him up with too many carbs at the end. But if you deplete him down to nothing and then fill him out just a little bit, the results are spectacular. That’s what you saw at the Olympia. It’s the strangest thing. You can torture him with low calories and tons of cardio and he just doesn’t lose muscle. And when you take him to that point and put some carbs in, he looks phenomenal. Like I said, he’s a freak. RH: Do you also work with Toney when it comes to designing his weight training workouts, or does he handle that on his own? DP: Toney has his training down, but I do make suggestions at times. One thing is that Toney likes to use higher reps most of the time and doesn’t often go very heavy. It’s not like he isn’t strong, because he is. I think ever since he tore his pec years ago he’s been much more cautious and more conscious of injury. I have recommended that he train heavier at times because I feel that he’s cheating himself out of gains he could be making. I understand that he wouldn’t want to train chest super heavy, but there’s no reason he can’t go heavy on his back workouts. But Toney knows what he’s doing, and he works hard on his weak points. RH: Some have suggested that Toney still needs more overall mass if he’s going to be a contender to win shows like the Arnold. Do you agree with that? And if so, how much bigger does he really need to be? DP: Not a lot bigger— maybe 5 pounds heavier than he was at the Olympia with the same condition. That’s how I see him coming into the Arnold; ultimately, maybe another 5 pounds. RH: Last question now. In all the hype and predictions for the Arnold, we hear about Toney being in the mix but never mentioned as a threat to win. What do you think about his chances? DP: Obviously, Victor is the man to beat, but he’s still a question mark. Will he be able to look the way he did in 2007? If he does, he wins. But he still needs to prove that. He’s coming back from an injury and nobody really knows. Kai is a lot thicker and denser than Toney, even though I think Toney has better overall shape and structure. If Kai shows up looking ridiculous, he will probably beat Toney. Both of those guys need to be at their best, because Toney is very good and should be considered a potential threat to win. You have no Dexter this time, no Heath, and no Wolf. I think the show is going to be a lot closer than people think, and Toney has a shot to win. ■
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‘The Matador’ Moves In For The Kill! Silvio Samuel Is Gunning For The Arnold 274 MD
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By Ron Harris Photography by Per Bernal Muscular Development was the first bodybuilding magazine to feature and promote Silvio Samuel. I am proud to say that I helped ‘discover’ Silvio Samuel back at the 2006 New York Pro. Really, I just happened to be the first person from the U.S. bodybuilding media that I know of, along with Romano who was standing next to me, to lay eyes on what we both immediately recognized as one of the most impressive ‘unknowns’ to venture from overseas in hopes of making it as a pro bodybuilder. Any of you who have ever been to one of the shows with huge lineups like the New York Pro or Europa, already know that there are always a couple dozen guys you have never heard of from Europe and other places like South America. Compared to the A-list Americans, just about all of them suck and have zero chance of doing well. Most of them would never have been able to turn pro at the USA or Nationals.
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Silvio stood out from that crowd like he had neon lights shining on him. The combination of thick, round muscle that seemed to leap off the bones reminded me of Shawn Ray or Dexter Jackson. I knew it wouldn’t take long for this guy to make a name for himself. Now, less than three years after making his pro debut as a total ‘noname,’ he has two IFBB wins and another eight top-five finishes to his credit. The man gets better and better every time you see him, and I think 2009 is shaping up to be his best year yet. Now he has his sights locked in on the Arnold Classic. In the last two seasons he has been sixth and then fifth at the Arnold, and it shouldn’t surprise anybody if he continues that upward trend toward the number-one spot. I’m not saying he’s going to push the heavy favorites like Victor and Kai aside— but Silvio is a tough competitor who should not be underestimated. Still not convinced? Let’s see what we can do about your skepticism, friend!
9 Reasons Silvio Is A Legitimate Threat For The Arnold: 1. Genetic freak of the highest order What makes a great bodybuilder? We all know that hard work in the gym, good eating, adequate rest, as well as supplements of the over-the-counter and ‘otherwise’ variety all play huge roles. But if you really want to boil it
all down to the most important factor, one that you either have or you don’t, it’s genetics. Silvio has some of the most amazing genetics seen in decades. Why do you think they tried to stick him with the nickname ‘The New Myth’ in reference to that Cuban genetic monstrosity and three-time Mr. Olympia, Sergio Oliva? Like Sergio, Silvio looked like a champion bodybuilder long before he had a clue about physique competition. By the time Samuel was 19, photos show that he already had the thick, round muscles and overall shape that most guys in their late 30s that have been training and juicing their asses off for 25 years still don’t come close to. Silvio was blessed with tiny joints, a good bone structure, and full muscle bellies that insert all the way down in almost every muscle group.
2. He got screwed at the last Olympia. If Silvio wasn’t the most shredded man at the 2008 Mr. Olympia, he was damn close. Yet for the second year in a row, he was shuttled down to seventh place. This last time, it was behind Melvin Anthony. Now, I think Melvin has a hell of a physique, but he was a bit soft in the hams, glutes, and back. Silvio was hard as nails anywhere you looked. Judges are only human and they do feel guilt. I can’t help but think that more than one will feel a twinge of that guilt stabbing away as they remember Silvio’s screwing that he took without complaint. Chances are they may be inclined
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trained by the man widely regarded as a genius at what he does, but only a privileged few will ever actually experience it. Having watched Charles in years past put guys like Flex Wheeler, Paul Dillett, Aaron Baker and Chris Cormier through the paces at Gold’s Gym in Venice, I have to agree with the high praise heaped on Glass. Charles is a master at dreaming up new angles, new hand positions, new foot positions and a hundred other ways to tweak standard exercises so they can more effectively work not only the target muscle, but the exact area of a muscle group that needs improvement. Silvio’s physique has definitely taken on a more polished, refined look since he started training under Glass’s seasoned eye. A lot of guys out there can train you to make you bigger, but only an elite few can make you a better bodybuilder. Every time Silvio walks into Gold’s to meet with Charles, he leaves the gym just a little better than before. They don’t call Glass ‘The Yoda of Bodybuilding’ for nothing!
5. Coached early on by ‘The Mind’ Before he hooked up with Charles, Silvio was down at the Koloseum Gym in Fullerton training with the owner, Milos ‘The Mind’ Sarcev. Bodybuilders literally come from all over
to decide in his favor if he’s very close to another competitor, and it could basically come down to a coin toss.
3. Consistency There are very few men in the sport right now who you never have to wonder about being in top condition. In fact, you can count them on one hand and still have your thumb and pinky left over. Dexter is probably not competing in the Arnold, and the other dude who nails it every time— Heath, has already announced he’s not doing it. That leaves Silvio as the only man entering who you can bank on being shredded and dry. We’ve seen Victor, Kai and Branch all compete, looking awesome at times, and a bit blurry at others. Silvio’s track record is unblemished in this aspect. In 15 IFBB contests, he has been in great shape 15 times.
4. Trained by the real ‘Trainer of Champions’ For well over a year now, Silvio has been under the personal training supervision of the undisputed most sought-after trainer in the bodybuilding world: Charles Glass. Many out there wish and dream about being
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the world to glean what they can from this veteran pro, and storehouse of knowledge and experience. Mishko knows his training, but he’s equally sought after for his expertise in the areas of nutrition and supplementation. Silvio soaked up plenty of tips and tricks from this wily master of the bodybuilding game before moving on to study under a different teacher. And since both men have quite different styles, Silvio got the best of both worlds.
6. Olympic lifting background From the ages of 14 to 23, Silvio Samuel competed internationally in Olympic weightlifting for both Nigeria and Spain, setting many records. That in and of itself doesn’t mean much— we’ve all seen plenty of Olympic lifters who wouldn’t look like anything special on a bodybuilding stage. But training five days a week in the snatch, clean and jerk, deadlift, and alternating squats and front squats gave him a solid foundation of strength that would carry over to his bodybuilding training, as well as development in areas like the traps and shoulders that have served him well in physique competition. He also learned perfect “ass to heels” squatting technique that allowed his quads and
hams to become phenomenally built, while others were farting around with half-reps and looking for any excuse to do hacks or leg presses instead of getting under a heavy bar. The bottom line is that 40-50 years ago, often the best bodybuilders and the best Olympia weightlifters in the world were the same guys: Tommy Kono, Bill March, Steve Stanko were a few. Silvio carries on that proud tradition with honor.
7. The guns are growing Silvio had been cutting back on his arm training for the last couple years because they grow so easily. He didn’t want them to get out of proportion. Finally realizing that having truly freakish arms like a Lee Priest could actually help him garner more attention, and that arms probably can’t ever really be ‘too big’ unless they are shot up with gallons of synthol, Samuel went back to blasting them full-bore around the middle of 2008. With his very gifted genetics, don’t be too shocked if
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they are noticeably bigger at the Arnold than you’ve ever seen them before.
8. Security and support In his early days as an IFBB Pro, Silvio was in a bad situation financially. He was living over in Spain and had no sponsor to help pay for travel, food, supplements and all the other assorted expenses associated with being a top bodybuilder. Since then, he has relocated to Southern California and now has a supplement contract with Muscle Asylum Project. Now, he can focus entirely on train-
Silvio’s Training Routine (Courtesy Of Charles Glass)* Day One: Back Lat pull-downs to front One-arm dumbbell rows Hammer-strength machine rows Seated cable rows Bottom-range hyperextensions
4 4 4 4 3
x x x x x
8-12 8-12 8-12 8-12 12-15
Day Two: Biceps and Triceps Barbell drag curls Skull-crushers on decline bench Machine preacher curls Rope pushdowns Seated dumbbell curls Overhead cable extensions
4 4 4 4 4 4
x x x x x x
8-12 8-12 8-12 8-12 8-12 8-12
Day Three: OFF Day Four: Quads and Calves Leg extensions (as warm-up) Leg presses Reverse hack-squats Walking lunges
Leg extensions (heavy) Standing calf raises Seated calf raises
4 x 15-20 4 x 8-12 4 x 8-12 4 rounds across gym floor and back 4 x 10-15 4 x 12-20 4 x 12-20
Day Five: Chest and Delts Incline presses on Smith machine Hammer Strength decline presses Incline dumbbell presses Free-motion machine press/flye hybrid Dumbbell lateral raises Upright rows, wide-grip Seated overhead presses on Smith machine
4 x 8-12
Day Six: Hamstrings and Calves Lying leg curls Seated leg curls Stiff-leg deadlifts Calf raises on leg press Seated calf raises:
4 4 4 4 4
4 4 4 4 4 4
x x x x x x
x x x x x
8-12 8-12 8-12 8-12 8-12 8-12
8-12 8-12 10-15 12-20 12-20
Day Seven: OFF *Charles changes the routine all the time— this is merely an example of how one training week might look.
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2001 Francisco Del Yaro (local Spain show) 2002 NAC World Championships 2003 NAC World Championships 2003 NAC Mr. Universe 2003 WABBA World 2004 WABBA World 2004 Joe Weider Cup (France) 2006 IFBB New York Pro 2006 IFBB Europa Super Show 2006 IFBB Santa Susanna Pro (Spain) 2007 IFBB Iron Man 2007 IFBB Arnold Classic 2007 IFBB Sacramento Pro 2007 IFBB New York Pro 2007 IFBB Keystone Classic 2007 IFBB Colorado Pro 2007 IFBB Europa Super Show 2007 IFBB Mr. Olympia 2008 IFBB Iron Man 2008 IFBB Arnold Classic 2008 IFBB Houston Pro 2008 IFBB Mr. Olympia
Overall Champion Medium and Overall Champion Medium and Overall Champion Medium and Overall Champion Short class winner Masters winner Winner (earned pro status in IFBB) Fourteenth place Sixth place Fourth place Fourth place Sixth place Second place Fifth place Fifth place Third place Lightweight & Open winner Seventh place Fourth place Fifth place Winner Seventh place
ing, eating, sleeping, and hanging around the Max Muscle Store in Venice. With all the stress and pressure of being flat broke off his shoulders, Samuel can reach his full potential.
9. Training age Silvio has only been competing in bodybuilding now for a little over seven years. Compared to the rest of the top guys in the upcoming Arnold, that makes him a fairly new guy. It also means his body is probably a little fresher and more receptive to training, nutrition, and all manner of supplements compared to a guy who’s been at this game twice as long. In other words, while others may be in danger of burning out, he’s still just hitting his stride. So, will Silvio Samuel be the man to leave Columbus with the Arnold Classic title? That may not happen when you have heavy hitters like Victor, Kai, Toney and Branch all showing up and hungry to win. But Silvio is a man who should not be counted out of the mix, ever. The Matador is turning into a real killer, and his powers are growing! ■ March 2009
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“You have to do everything possible to win, you know, no matter what. The day of the contest if he comes in his best shape and he is equally as good as I am— or let’s say if he is a few percent better than I am— I spend with him one night. I will go downstairs to book us together in a room— you know, to help him for tomorrow’s contest. And that night, he will never forget. I will mix him up. He will come to South Africa so ready, so strong, but by the time the night is over— the next morning— he will be ready to lose. I mean, I will just talk him into that— that’s no problem to me. So, all those things, you know, are available; and so if they are available you might as well use them. So that’s why it doesn’t matter if he comes in shape or out of shape. If he comes out of shape at least it’s less hassle for me, you know. And if he’s in shape, fine. I hope he is.” —Arnold Schwarzenegger
By John Romano, Photography by George Butler In 1974, Charles Gaines and George Butler collaborated on a book called Pumping Iron. In 1977, George Butler, Robert Fiore and Jerome Gary turned it into a film documenting the events leading up to the 1975 Mr. Olympia contest in Pretoria, South Africa. In so doing, they unwittingly brought the world its first reality show. That film brought the world face-to-face with the front line of the ‘golden age’ of bodybuilding and what it was like to be a bodybuilder back then. Weider had kept bodybuilding insular; “Pumping Iron” let it out of the bag. For Lou Ferrigno, Franco Columbu, Mike Mentzer, Robby Robinson, Mike Katz, Albert Beckles, Ken Waller, Frank Zane, Paul Grant, Ed Corney, Serge Nubret and Danny Padilla this film started it all, lifting their images from the pages of bodybuilding magazines and bringing them to life. But one man in particular stole the show, igniting a V-2 rocket that is still catapulting him to higher and higher heights.
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That man, of course, is Arnold Schwarzenegger. And his picture isn’t even on the box. What is also missing is the knowledge of how close this film came to not being done at all. The prevailing attitude at the time was that Arnold was not— nor would he ever be— worthy of note. If not for George Butler and his incredible vision, which was light-years ahead of his time, the bodybuilding world, action films, Maria Shriver and the entire state of California would never have even heard of Arnold. The film’s plot is key, of course— but it was the plot behind the plot that interests us today, as it speaks volumes about tomorrow. But first, I want to talk about the film. The opening scene is the famously awkward ballet lesson
Arnold and Franco took to smooth out their posing routines. From there, the film becomes a journey split in two. The first part of the film features the 1975 Mr. Universe contenders and begins with a profile of Mike Katz. Katz is likely to win except for a guy named Ken Waller standing in his way. The two have personalities as different as their physiques. Katz is humble and unassuming, while Waller is self-assured and plays dirty. Katz has strange proportions, with a 60” chest— only Ferrigno’s was bigger— and arms that didn’t match and conditioning that needed work. Waller was better-proportioned, harder and better-conditioned. The famous scene where Waller hides Katz’s shirt is a testament to their differences, as is the posedown where it is apparent that Waller’s superior shape and condition have brought him the title, while Katz has to settle for a dismal 4th place. The second part of the film follows the Olympia contenders, Arnold Schwarzenegger, Lou Ferrigno and Franco Columbu, leading up to the 1975 Mr. Olympia contest in Pretoria, South Africa. Louie trains with his father at the dingy R&J Health Club in Brooklyn. In contrast, Arnold trains at Gold’s Gym, in Venice, CA, alongside other top-level bodybuilders. Gold’s is bright and airy with big windows and an outside workout area that offers views of the Pacific; it’s bright and action-packed and beams with motivation— just like Arnold’s personality. Ferrigno is beset with a hearing impairment that has narrowed the scope of his world to reading lips and interpreting gestures. Along with dank surroundings and his disdain for his father’s approach, Ferrigno seems introverted and hesitant. Without fellow bodybuilders to motivate him, Ferrigno has to rely on his father, with whom he doesn’t get along. Just as Gold’s Gym echoes Arnold’s personality, R&J’s is a dark, wood-paneled dungeon that seems to mirror Lou in much the same way that Gold’s reflects Arnold. Ed Corney, whose picture is on the box, was Arnold’s training partner leading up to the 1975 Olympia. It wasn’t Franco, as everyone believed. The explanation is simple: Franco was busy going to chiropractic school and his training schedule was difficult to coordinate with Arnold’s. Butler shot as much footage of Corney as he did of Franco, based on the fact that he believed the under-200-pound title would go to either one of them (back then there was an underand over-200-pound class, with the winner of each class posing down for the overall title). When Corney took second, they were able to edit the film to focus more on
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Franco. My favorite scene takes place in Sardinia where Franco dislodges a car parked too close to the one behind it by picking it up and moving it to the side! Prior to the Olympia, the film focused on Arnold through several one-on-one interviews where he makes such comments as: “I’m cuming day and night— that’s terrific, right?” as well as his idea that psychological warfare is all part of the game. The documentary then takes off to Pretoria, South Africa, to the buildup before the competition. We see the competitors go through the pre-judging rounds. The under 200-pound class is judged first, then the big boys. At the evening finals, Franco Columbu is declared the winner. Then we see how the three over-200-pound finalists Louie, Arnold, and Serge Nubret place. Louie takes 3rd, Serge 2nd and of course, Arnold wins. He then poses down against Franco and for the 6th time Arnold is crowned Mr. Olympia. After his win he announces his retirement from competition. He is shown celebrating his victory by smoking weed, eating fried chicken and some of Louie’s birthday cake, and wearing a T-shirt that says “Arnold Is Numero Uno.” The final scene takes place in the back of a bus with Arnold sitting between Louie and Mattie Ferrigno, talking about going to the Ferrigno’s house for spaghetti and meatballs. Louie takes off his jacket and squashes the other two in the process. Not to be outsized, Arnold responds by sitting up and flaring his lats. Mattie is crushed between the two giants and all of them have a good laugh. It’s all good; no hard feelings. Clearly, even March 2009
the rivals are all brothers. There are two immediate images the film brings to light. The first is near the beginning of the film when we see Arnold guest posing. While we are aware of Arnold’s confidence and command of the crowd, what stands out is the exuberance of the crowd itself. They’re going nuts at the sight of Arnold posing. He is Mr. Olympia five times already and the roar of approval for all that he brings to that stage is deafening. Far more than it could ever be today. The second image the film notes that is also far different than it is today is the scene in Gold’s Gym where everyone is training. There are no personal trainers, no soccer moms, no weekend warriors in sweat suits. Everywhere you look there are hardcore bodybuilders wearing tank tops and shorts, throwing down the old-school way. Certainly there are other standout moments, as well as instances where the film’s creators took the license their craft allows, but as far as the marked distinction between yesterday and today, that was some seriously powerful contrast. “To me that part in the beginning when Arnold was guest posing was a defining moment in the film,” Lou Ferrigno recalled. “That moment captured the love of bodybuilding, the energy. People loved it. It’s not the same today. Today the audience is made up of bodybuilders; back then it was everybody. People loved us.” “What about training, Louie? People say you guys trained harder back then, harder than the guys today. Do you think that’s
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true?” “I do,” Louie replied. “I’d say we trained harder. In the old days there was a greater satisfaction. Back then we had to work for a living. We never had a contract. First prize was $750. In the old days it came down to how badly you wanted it. We didn’t have the privilege of getting a check every month. Today most bodybuilders don’t work for a living. I won the Mr. Universe two times while I was a sheet metal worker. I’d get out of work at 3:00. I went to the gym, then went home and collapsed. We had more personal hunger. No one was satisfied if they reached 80 percent of their potential. All of us went all-out all the time.”
“What about drugs, Louie? Today some guys are on their whole careers. What was it like back then?” “There are chemicals in use today I’ve never heard of before,” Louie replied. “Back in the day, guys only went on eight or 10 weeks before a show and they did really small amounts. You would call it a baby cycle. And they used simple stuff— not like today.” “But the guys look a lot more impressive today than they did back then. I mean, even you came back in 1994, 57 pounds heavier and in sharper condition than you did in 1975.” “So much was different in ’94, John. You know, you were right there. My training, my diet, everything was far more advanced. If the guys back then knew what we know now, they would have looked a lot better. One big thing that is different is that the guys were much healthier back in the ’70s. The whole mindset was different. We were there to train and have fun. We were bodybuilders when no one else was.” “Do you think Arnold misses those days, Louie?” “I do. I think he misses the old days. He’ll always miss the old days. We were all happy back then. Life was simpler and we all loved each other. You can see it today when Arnold speaks at the Arnold Classic. You can see he’s more relaxed around us and he can be himself.” “Arnold seemed to have it in for you in the movie. He was planning some very unfair tactics against you. And you didn’t seem very happy.” “Of course Arnold had it in for me, I was bigger than him!” Louie laughed. “But some of that was staged. Arnold was always very nice to me. He never made fun of me or anything like that. I had other issues. My father and I were not getting along and I didn’t want to go to South Africa to compete. My heart was not in it. George Butler didn’t ask me to be in the film until seven weeks before the Olympia. At that time I was training for the ABC Superstar competition. I had to drop that for the Olympia and only trained seven weeks for the show. I was training at the R&J Health Club— that dungeon in Brooklyn with my father— and I was the only BB there. I had to motivate myself.” “I’ve been to that gym, it’s pretty bleak. It’s the one they filmed you in
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for the film, right?” “Yes, that was it. It’s a dungeon, right? Can you imagine if I was training in California with all the bodybuilders? And if I had the proper time? Things might be very different today. Arnold knew I wasn’t in shape so it wasn’t hard for him to win. He knew I needed another month, too.” “Yeah, he said so when you guys got to Pretoria.” Louie laughed. “Yeah, I know. But Arnold would never mock me. He only weighed 228 and I weighed 268 the day of the show.” “Damn Lou! 268 in 1975? That was huge for back then! What did you weigh in 1994 when you came back to do the masters? “325.” “Jeez!” “Yup.” “When did you first meet Arnold?” Olympia. They held the Mr. America and the Mr. Olympia on the same night. I won the America and Arnold won the Olympia. I was very honored to be on the same stage as Arnold and win that title.” “Now he’s your governor,” I said. “Do you think he’s doing a good job?” “He is doing a good job; he’s working nonstop. “Louie, some people say that after Arnold finishes his tour of duty in Sacramento that he is going to run for the Senate. He’s trying to change the Constitution to allow foreign-borne citizens to run for president, then he himself will run and get elected. What do you think? “That’s a long shot, John. But, you know, he could probably do it. Arnold can do anything he sets his mind to.” It’s hard to imagine that Arnold Schwarzenegger might not have ever been. To view him now in the seat of so much power, it seems unimaginable that history could have been devoid of not only “Pumping Iron,” but also “Conan,” “The Terminator,” “Predator,” all his other films, the Arnold Classic and his governor’s seat. That’s not to say that Arnold’s indomitable spirit may not have persevered, but the path that “Pumping Iron” carved is undeniable. As ingrained as “Pumping Iron” is in the contemporary lexicon, no one knows how perilously March 2009
close Arnold came to having never been discovered— at least not by the inevitable path he took. In 1972, Charles Gaines and George Butler were writing a book about bodybuilding called Pumping Iron. In September of that year, Gaines and Butler hired a few bodybuilders, including a relatively unknown guy named Arnold Schwarzenegger, to give an exhibition at the Brooklyn Academy of Music to publicize the book. “That’s where I first met Arnold. I had an assignment for The Village Voice and photographed him there. Those pictures in the The Village Voice were the first time Arnold’s pictures had
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ever been seen outside of bodybuilding.” Roughly 300 people attended that exhibition. “It was touted in the press as something roughly equivalent to midget wrestling and dwarf tossing,” Butler said. Sports Illustrated covered the event and stated in its coverage, “this is the first and last time we will ever cover Arnold Schwarzenegger.” The original publisher for Pumping Iron was Doubleday. “I had already published a book with them about the Vietnam war,” George remembered. “And Charles had published a book called Stay Hungry. When we turned in Pumping Iron the agent at Doubleday said, “No one will MD 293
ting ready for the exhibition to open and someone came up to me ever buy this book. You are a disgrace and have wasted all the and said you better look out the window. When I did I saw 5,000 money we gave you.” “I can’t believe how much opposition there was to bodybuild- people waiting on line to get in! They were all bodybuilders! We charged $10 to get in and right after the doors opened, the cash ing back then,” I said. “Wasn’t Weider already successful by registers overflowed. People were throwing their money on the then?” floor and it was piling up. When John Mac walked in and saw all “He was, John, but he never marketed outside the industry. the money on the floor, he changed his mind about Arnold.” He only concentrated on bodybuilding. You can’t imagine how “I bet a lot of people did.” difficult it was to get anyone on the outside to look at this book.” But there was still opposition. “After the event at the “So how did it get published?” “We went to Simon and Schuster,” George said. “They were Whitney Museum, which Andy Warhol attended, I was sharing a cab with the actress Candice Bergen. She said, ‘Arnold’s much bigger and could afford to take a gamble on our book. career is over. This thing with Andy Warhol was his 15 minThrough their superior sales and marketing, Pumping Iron was utes. It’s over.’ I told her he’s going to be governor of on the bestseller list before it hit the stores and in its fifth printCalifornia one day. And she laughed and said, ‘Yeah ing. Gaines and I knew bodybuildright, and Ronald Reagan will be president.’” ing was getting big in America.” Butler, who was “When was this?” I asked. Two years later in Forest Park, mainly a writer and “February, 1976.” MA, Butler, who was mainly a still photographer By hook, crook and any other means, George writer and still photographer with no Butler was finally able to secure the funding he needexperience at all in filmmaking, with no experience to finish his film. When the film opened it played believed that this guy named Arnold at all in filmmaking, ed number two to “Rocky” with lines around the block. Schwarzenegger, whom he had met believed that this “I got Jacqueline Kennedy to come to the premiere for the first time two years earlier, party at Elaine’s in New York,” George said. “I got should be on the big screen. So, he guy named Arnold Andy Warhol to come to the opening of the film; borrowed $30,000— a huge sum in Schwarzenegger, every celebrity came to the opening. Afterward, those days— and made the test film whom he had met Arnold was on the “Today Show.” His picture was with Arnold at the event held in Forest Park. According to George, for the first time two everywhere. The film was an instant success.” “Wow… I remember seeing the film. I was 16 “Arnold was very good in the film. I years earlier, should when it came out. Everybody was talking about it and really thought I had something. So, I be on the big screen. everybody wanted to move to Venice to train at Gold’s called up some friends I had on Wall afterward! But, now wait a minute— you said you had Street and got 100 potential investors Jackie Kennedy attend the premiere party at Elaine’s. Does that to watch the film. They watched in dead silence. After the film mean you had something to do with Arnold meeting Maria?” was over, people looked embarrassed. One of the guys in the “Do you want to hear that story?” room told me, ‘If you ever make a film about Arnold, we will “Hell, yeah!” laugh you out of NY.’ Another gentleman said, ‘I’ve never felt so “In July 1977 after the film had been released, I got a frantic sorry for anyone in my life as I felt for you here today.’” call from a woman named Helen Bransford. She worked for a “Not very encouraging,” I said. “That didn’t deter you?” publicist named Bobby Zarin. They were frantically looking for “I still had options,” George said. “With the book on the bestArnold and wanted to know if I knew where he was. I told them seller list, I went to Hollywood. Everyone I knew laughed and that Arnold was on Monhegan Island off the coast of Maine. But turned me down at the prospect of making a movie about bodythere were no telephones on the island. So, I got a guy named building, starring Arnold. Ned Tannen, the head of production at Jimmy Belano to get on a lobster boat to pick up Arnold. A car Universal said, ‘This is the most ridiculous idea for a movie I’ve met Arnold at the dock and took him to the airport and flew him ever heard.’ That conversation always sticks in my mind because immediately to the Robert F. Kennedy celebrity tennis tourna10 years later when Tannen was head of Universal, he was makment. And that’s where he met Maria. It was a Saturday. The next ing a film called “Conan the Barbarian.” morning, I got a call from Arnold and he said, ‘George, guess “Hahahaha!!! One of life’s little jests,” I chuckled. where I am? I’m at Hyannis Port!’ Quick work, Arnold!” “It was one brick wall after another, John. In January 1976 I Arnold always did what he said he was going to do. And he didn’t have enough money to finish the movie. I did a screening always worked harder than anyone else. Charles Gaines remarked, for this guy named John Mac from a little company called “This guy never cheats on an exercise. He never wasted a motion. Morgan Stanley. Afterward, he said, ‘I kind of like this guy There was nothing he did physically with his body that you would Arnold but how do I know anyone will pay to see this him?’ So I say he didn’t do enough.” went to the Whitney Museum in New York and talked them into Butler remembers, “It was very impressive to be around putting on a live bodybuilding exhibition.” him. We needed to make a film and I need a tremendous “How did you talk them into that?” I wondered. amount of attention from him. And he understood that. He just “I sold them on the idea that bodybuilding is art and they flowed with it.” went with it. Opening night was a madhouse. I was upstairs get-
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“I remember Arnold from my days training in World Gym all thorough the ’80s. Arnold was always there and clearly the gym was his element, regardless of all the films he made subsequent to “Pumping Iron,” I remarked. “You’re right,” George said. “Arnold is the same guy today that he was back then. Arnold had an event recently with Mayor Bloomberg. I met him there and Arnold told me he was going to Yale to do a speech on the environment where he was going to give many bodybuilding references and asked if I would join him there. When he arrived with his entourage in seven cars it was still the same Arnold you would have met outside Gold’s Gym.” “He does seem to gravitate toward us: his community,” I said. “He certainly does,” George replied. “I did a film about landing on Mars. I was in Pasadena at the jet propulsion laboratory waiting for the Mars ship to touch down. You couldn’t believe the people in the room. There were congressmen, senators, the heads of Lockheed and Boeing and other captains of industry and Arnold was in the thick of it. Then one of his aides came up to me and said that Arnold wanted to see me. So I followed him over to where Arnold was and he instantly became oblivious to everyone else in the room. He wanted to make a bet with me that there was no life on Mars. I told him I thought there was probably some cellular life— he and I were just laughing and joking about life on Mars in the middle of it all.” Arnold bought the rights to “Pumping Iron” some years March 2009
ago. It has played many times since all over the world. In fact he ran the film 50 times on Cinemax prior to the recall election. Why? “Awareness is a very important thing in politics,” George said. “Anyone who saw it would know how serious he was. Anyone would come away from the film saying I know this guy— I trust him.” I guess that’s true, except for maybe this line from Arnold in the film, “And that night, he will never forget. I will mix him up. He will come to South Africa so ready, so strong— but by the time the night is over— the next morning— he will be ready to lose. I mean, I will just talk him into that.” I never thought that film, nor the contest it documented, were fair to big Lou Ferrigno. But, as they say in the IFBB, “It is what it is.” At least Louie made it in his own right and is still living the life of a successful man— and deservedly so. But he will always be overshadowed by the man who is now, ironically, the governor of the state in which he lives. The man who will likely run for the U.S. Senate once he’s done ruling Callyfornia. The man who will endeavor to change the constitution to allow citizens born outside the U.S. to hold the office of president and then run for, and most likely occupy, the highest office in the land. Because as it said on Arnold’s T-shirt, while he was inhaling a lungful of pot smoke at Louie’s birthday celebration, “Arnold is Numero Uno.” And no one can argue with that. ■
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MAVI GIOIA ITALIAN HOTTIE WITH A SMOKIN’ HOT BOOTY Interview By John Romano, Photography By Per Bernal Fresh off her middleweight and overall win of the 2008 Excalibur, Mavi Gioia is yet another rising star supporting the new physique standard set by the likes of Britt Miller, Cindy Phillips, Kristy Hawkins and the rest of the new breed of hot ‘iron sisters’ raising eyebrows across the land. That means not only does she display well-conditioned and beautifully proportioned feminine muscle, she’s also smokin’ hot!! Not only is she smokin’ hot, but she is also the proud owner of perhaps the most finely tuned booty in the biz. Being a boob, leg, ass and ab man myself, I have to say that Mavi counts as a seriously Major Distraction. The only drawback to this interview, except for the visual impact posed by curves one would normally find marked with little white crosses, is the fact that this Italian hottie speaks very little English. While I speak some Italian, my family comes from southern Italy near Naples. Mavi is from the Republic of San Marino, which is in the northeastern part of Italy. Same language, but different enough due to the regions that I had a really hard time communicating with her. So, I apologize in advance for the choppy interview. But, with a body like hers, these pictures will do most of the talking. JR: OK, Mavi, we always start this interview with your stats— height, weight, measurements? MG: 127 pounds, 5’3” and 36.6,” 25.5,” 35.4” JR: You live in Italy! What part? MG: I live in the Republic of San Marino. JR: Would you rather be anywhere else? MG: No, not really. I love Italy! It is my home. JR: If you could have a second home any place in the world, where would it be? MG: Hmmmmm… possibly somewhere in the U.S. Maybe California. JR: How big is women’s bodybuilding in Italy? MG: Not very big. Not like in the U.S. JR: How did you decide to be a bodybuilder? MG: I wanted to change my body. I like the way muscle looks on a woman, so I did it! JR: Is TV, movies, acting, whatever, something
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you would ever want to do? MG: I don’t know about acting. But I love to model and do photo shoots. JR: Do men find you more attractive here in the U.S. or in Italy? MG: I really don’t know. I don’t pay attention to them! JR: What do you like most about living in Italy? MG: I love the food, the beaches are beautiful and there is so much history and art here. JR: What did you do before you became a famous bodybuilder? MG: I’M NOT FAMOUS!!!! Ha, ha… I have always been a personal trainer. JR: Tell me something you want people to know about you. MG: That they have to discover me. www.musculardevelopment.com
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JR: Do you think your look is intimidating? MG: No, absolutely not. JR: What does a guy have to do to get your attention? And don’t say, “Be yourself,” “Make me laugh” and all that stuff. Anybody can do that. What’s it really take to get you to go hmmmmmm…? (She thinks for a few seconds, then smiles) MG: He has to weigh more than 220 pounds. :-) JR: What do you think of being photographed for MD? MG: It was the best experience I’ve ever had in this sport… I’m serious! What an incredible honor to have my photos in MD! JR: What’s the best part of being a hot female bodybuilder? MG: That I can show people a female bodybuilder can still have muscle and be feminine. JR: What’s the worst? MG: To only be considered ‘hot’ and not a really good athlete. JR: Has anyone ever told you your butt is amazing? (After several failed attempts, I finally got the point across that I meant ‘ass’ and not ‘glutes’) MG: Of course! JR: Have you ever done anything and afterward said, “Oh my god, what was I thinking?” MG: (laughing…) Yes, I have. JR: Can you tell us what that was? MG: No. JR: OK, then… what makes it a good day for you? MG: A smile from my husband. JR: Can you cook? MG: I’m Italian, silly! Of course I can cook… I love it!! JR: Is it hard to diet in Italy with all that amazing food they have? MG: Believe it or not, it is harder to diet in the U.S., trust me… JR: Do you have a website? MG: I’m working on it. I’ll make sure I tell you when it is finished. JR: When are you coming back to the U.S.? MG: February 2009 JR: HURRY!!
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testosterone By Dan Gwartney, MD
ARNOLD ERA
Then versus Now: Anabolics & Adjuncts T
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roster spot on a Division I team. Bodybuilding has existed long enough to develop its own ‘senior society.’ As the most vocal fans of competitive bodybuilding are young adults and adolescents, it is not surprising that debates of the greatest physiques often exclude past competitors. In fact, it’s difficult to find pictures of many of the one-time greats; prior to the ’90s, photo archives were not digital records available on the web. They were celluloid rolls of film or slides in protective sleeves contained in three-ring binders. The earliest days of bodybuilding consisted of traveling performers who would put on displays of strength. It was not until the ’60s that a bodybuilding industry developed, resembling what it is today. Bodybuilding was a true niche activity, emerging out of the psychedelic ’60s, establishing its beachhead on the beaches of the Los
Angeles communities. Young men, whose first taste of iron usually came through exposure to powerlifting, were immigrating to Venice, California to train at Joe Gold’s gym where it was rumored that the best bodies in the world were being developed. Within this nebula shone a star who defined the era and remains to this day a singular example in bodybuilding— Arnold Schwarzenegger. Arnold’s meteoric rise in the areas of bodybuilding, acting and now politics has been well documented. Even today, some of his photos are still regarded as representing the apex of muscular development. Some argue that there are or have been physiques equal to or even greater than Arnold’s, but his impact on bodybuilding continues to be unrivaled. In comparison to today’s champions, does Arnold’s bodybuilding physique continue to reign supreme or would it pale, much like The Four Horsemen of college football? This is an argument that will never be resolved, since bodybuilding is subjectively judged. However, it is clear in comparing bodybuilders of Arnold’s era to current competitors that the bodies have changed. Compare Arnold and his contempoPHOTO BY PE R BERNAL
ake out ® your ipod ear buds next time you are at the barbershop and you will hear oldtimers reliving the past, turning the most mundane activities into epic tales that rival the achievements of Beowulf. Time glosses over a lot of life’s nasty details in a temporal version of ‘beer goggles,’ allowing society’s more senior members to declare that sports heroes were better athletes, Mom’s cooking was the best and politicians were honest. Yet, an objective measure of ‘Then versus Now’ often disproves these passionately-held beliefs. Consider the iconic backfield of the 1924 Notre Dame Football team, nicknamed ‘The Four Horsemen.’ The players, quarterback Harry Stuhldreher, left halfback Jim Crowley, right halfback Don Miller and fullback Elmer Layden, led the ‘Fighting Irish’ to a national championship with a perfect 10-0 record, under coaching legend Knute Rockne. Though they were giants in college football history, each being named to the National Football Foundation Hall of Fame, none of the players exceeded 162 pounds in weight. One can only imagine how few plays these icons would last in a game against today’s top college defenses, or if they would even earn a
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testosterone raries to recent Olympians. At first glance, both groups are muscular and lean; yet, closer scrutiny reveals vast differences. The Arnold-era physique generally followed classical lines of symmetry, with an emphasis on upper body development. The general public was awed by these figurative and literal giants, as they embodied the desired aesthetics of the male physique at that time. Contrast those images with the more exaggerated development of today’s champions. The extreme builds that stretch the imagination as much as they stretched the skin of the elite competitors earlier this decade represent maximal development rather than the optimal aesthetic. The impressive but overwhelming accretion of mass parading across stages in recent years has been displayed to smaller and smaller crowds; the physique of modern champions no longer resonates with the public as the male ideal— witness the example of the gentlemen immortalized in the film “Pumping Iron.” The question could be posed, “Is it better for top bodybuilders to appeal to hardcore fans, or should the opinion of the public dictate the direction of the culture?”This goes outside the scope of this article and its companion on fat loss.
were not the focus of their efforts— they were and are just a tool. Unquestionably, bodybuilding in the ’60s and ’70s was a far cry from st what it has become in the 21 century. The conditions were primitive, equipment was often made of scavenged parts, supplements were very basic and there was no money to be made as a bodybuilder. In conversations with several pros of that era, including men portrayed in “Pumping Iron,” it was clear that the culture and society of bodybuilding was not the sport it is today. Outside the Mecca of Venice, CA and a few other metropolitan areas, there was not much opportunity to participate in or even be exposed to bodybuilding. Venice, CA was a magnet that drew the top talent in the world to its doors to learn from or at least be near the budding legends. As bodybuilding was such a niche activity, and its concept was foreign to most people, pioneering bodybuilders developed a tight community, supporting each other in their pursuit of physical development as well as against the verbal attacks of those who viewed bodybuilding as narcissistic, freakish or gay. [Attitudes toward homosexuality were vastly different in the ’60s and ’70s as compared to today.] Bodybuilders forged deep friendships and rivalries that continue to this day. The group barbecued together, traveled across the world together and drove each other to excel. Acceptance into this circle was earned through hard work, results and positive support. Much like a fraternity, these men recognized each other as trusted companions. Of course, the question often arises, “What were the Arnold-era champions using?” It is fair to say that drug use was perhaps as prevalent in that group as it is today, as these men were driven and competitive, just as bodybuilders are today. Over the decades, several have admitted to anabolic steroid use in magazine interviews, but understand that the social and legal environment was more open at that
The extreme builds that stretch the imagination as much as they stretched the skin of the elite competitors earlier this decade represent maximal development rather than the optimal aesthetic. What accounts for the noticeable difference between the champions of the Arnold-era and current times? The ‘800-pound gorilla’ answer is drugs, and this will be addressed; however it belittles the sport to say that the only difference between then and now is a few jabs of a needle. Several top bodybuilding professionals contributed to this article, from this generation and from the Arnold-era. The consensus when asked about drug use during competition was “It’s not just the drugs, you have to consider…” Each of the respondents had a different emphasis, but universally, they all finished that sentence with an attempt to clarify that drugs
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time. Of course, there was no standard drug schedule then, no more so than there is now. However, in talking with several of the icons, a general pattern emerges. Training was consistent yearround, with the intensity being relaxed only slightly off-season to focus more on strength and mass; bodyweight did not fluctuate nearly as much, remaining within 5-10 percent of competition weight. Bodybuilding was a demanding lifestyle; few of these men had careers or dependents. Few had a significant amount of money to spend on clothes, housing or drugs. Also, the amount and types of anabolics available at that time were much more limited than today. Considering the limited resources (money, anabolic steroids), promoters rewarding aesthetics over mass, and the more conservative use of drugs by those bodybuilders, amazing physiques were developed, using a surprisingly small amount of anabolic steroids. In general, cycles only lasted 8-12 weeks; most bodybuilders of that era only cycled twice a year. There was no insulin, GH, IGF-1, etc. The training, especially pre-contest, was intense and catabolic; thus, the drugs of preference were those that maintained mass and drive. The gyms were owned and managed by guys like Joe Gold, who was actually in the gym and part of the scene, not an investor. There was no place for rage or disorderly conduct. All of these factors influenced the cycles to being more androgenic and lowerdosed than the pre-contest cycles of today, explaining why the bodybuilders of that era were all much fuller-appearing and not as lean. Diuretics weren’t typically used and there were no local inflammatory drugs like synthrol or prostaglandins, so the size and shape was directly reflective of the underlying muscles and the overall conditioning (body fat, subcutaneous water). Most people don’t realize that 10 years later, The Underground Steroid Handbook still only listed 29 drugs used by bodybuilders. One champion of that era was quite frank in stating, “Look, we weren’t saints. That’s just what was there at the time.” He went on to state that, like other competitors, nobody wanted to
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testosterone give up an advantage to anyone else. In reminiscing, he related his opinion that the Arnold to Haney years represented the peak of bodybuilding. So, in the course of a year, the pros of the ’70s were cycling twice, for a period of 8-12 weeks each cycle at peak dose. Pyramiding added a few weeks to the beginning and end of the cycle. The cycles were basic and moderate, consisting of 10-50mg of Dianabol (or other oral equivalent, e.g. Winstrol, Anavar) daily, stacked with 200-800mg testosterone ester weekly. Some used Deca or Primobolan in place of or along with testosterone; others may have stayed with an all-oral cycle. [Many do not realize that most of these bodybuilders were getting their drugs through a physician. Nearly all LA bodybuilders in those days were 1 patients of Dr. Kerr. ] It is noteworthy that the cycles used in those days were very similar to the cycles used by most current, non-competitive, anabolic 2 steroid users of today. Now, this is not to say that there were not those who pushed anabolic steroid use to the extreme at that time. There were some known for following the ‘more is better’ path— a few to a premature death. This trend became increasingly prevalent during the midto-late ‘80s as bodybuilding’s appeal became mainstream; suddenly there were millions of people wanting the ‘Arnold’ look or its female equivalent. It is pathetic that to this day, laypeople are unwilling to acknowledge the commitment, sacrifice and honest labor that Arnold, his contemporaries and successors put in to achieve those physiques. The public (and anti-doping concerns) wish to believe that anabolic steroids are a quick substitute for years of strict training, dieting and other factors which are the essential foundations to bodybuilding success (competitive or personal). Another factor that contributed to the pressure for longer, higher-dose cycles and the eventual inclusion of GH, insulin and other drugs was the de facto standard, rewarding greater mass and minimal body fat by event judges and the publishing industry. The larger bodybuilders of the Arnold-era weighed 230-240 pounds and were
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A COMPARISON OF CYCLES ACROSS TIME: *The presentation of these cycles is for informational purposes only and does not condone the uses described below.
Duration: 8-12 weeks + taper Week 1: Testosterone cypionate 200mg, 20mg Dianabol daily Week 2: Testosterone cypionate 200mg, 30mg Dianabol daily Week 3: Testosterone cypionate 200mg X 2 (Mon, Fri), 30mg Dianabol daily Weeks 4-6: Testosterone cypionate 300mg X 2 (Mon, Fri), 30mg Dianabol daily Weeks 7-10: Testosterone cypionate 400mg X 2 (Mon, Fri), 40mg Dianabol daily Weeks 11-12: Testosterone cypionate 200mg X 2 (Mon, Fri), 30mg Dianabol daily Week 13: Testosterone cypionate 200mg, 30mg Dianabol daily Weeks 14-16: Taper on Dianabol only *Note: During the ’60s-’90s, pyramiding was common as post-cycle recovery was dependent upon tapering. Also, the lack of effective aromatase inhibitors and sensitivity to estrogenic side-effects caused some to use lower doses of testosterone and substitute Anavar for the Dianabol, though with lesser mass and strength benefits. Pre-contest cycles would substitute Primobolan for the testosterone in ever-increasing ratio. Rumors of higher doses are likely invalid as water retention and gynecomastia would have been evident.
Weeks 1-10: Ephedrine, Aspirin, Clenbuterol, Valium, Captagon, Cytomel Weeks 1-5: Testosterone Enanthate 500mg daily, Parabolan 152mg daily, Dianabol 150mg daily, Halotestin 150mg daily, HGH 20IU daily Insulin 20IU daily Weeks 6-8: Masteron 300mg daily, Parabolan 152mg daily, Winstrol Tab 250mg daily, Halotestin 150mg daily, Winstro lnj. 50mg daily, HGH 24IU daily Weeks 9-10: Masteron 200mg daily, Winstrol Inj 100mg daily, Halotestin 200mg daily, Winstrol Tab 400mg daily, HGH 24IU Daily Insulin IGF-1 Aldactone and Lasix for 3 days before show Note: some have disputed this list as being inaccurate, whereas others state it is consistent with Munzer’s use. No toxicology report was available for confirmation of the drugs’ presence.
Weeks 1-6** 1. 250mg testosterone enanthate every other day 2. 200mg Deca every other day 3. Growth Hormone (GH) 3IUs per day, every morning upon waking 3a. Insulin (Humulin-R) 8IU with breakfast/4IU 5-6 hours later 4. 1mg Arimidex or 2.5mg Femara, every other day Weeks 7-12** 1. 250mg testosterone cypionate every other day 2. 200mg EQ every other day 3. Growth Hormone (GH) 3IUs per day 3a. Insulin (Humulin-R) 8IU with breakfast/4IU 5-6 hours later 4. 1mg Arimidex or 2.5mg Femara, every other day Weeks 13-18** 1. 250mg Sustanon-250 or Test Cypionate (or Enanthate), every other day 2. 75mg trenbolone, every other day
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testosterone over 6’ tall. Now, competitors walk onstage weighing 20-90 pounds more, with much less body fat. [2008 Mr. Olympia champion Dexter Jackson competed at a weight similar to Arnold’s, despite being seven inches shorter.] If one looks closely at the pictures from the ’70s Olympia meets, a near-absence of vascularity would be noted. Today, the entire vascular tree can be mapped from the 10th row of the audience. It was the untimely death of Andreas Munzer and the revelation in the German periodical Der Spiegel of his alleged cycle, that brought the extremes to which drug use were headed to public light. Munzer was known for pushing himself rigorously and this approach was reflected in his drug protocol. More recently, reports of drug use by elite competitive bodybuilders, as well as non-competing men and women seeking the strength and/or mass offered through anabolic drugs, have been published in professional journals. What is apparent is a disorganized approach, especially outside of the elite competitor circles. A number of drugs have been developed since the 1970s that serve as adjuncts to anabolic steroids in promoting muscularity. Some control side effects, allowing greater doses of anabolic steroids to be administered; others promote muscle growth via different metabolic pathways, complementing the effect of anabolic steroids. Still other drugs have entered the bodybuilding circles as a consequence of the audience expanding outside disciplined athletes, as well as a function of anabolic steroids being viewed as and distributed through the same channels as drugs like cocaine and painkillers. Restricting observations to competitive, elite-level current bodybuilders, one sees some striking differences from the classical anabolic steroid stacks of the ’70s. Currently, bodybuilders are using much higher doses of anabolic steroids, in conjunction with human growth hormone (GH), insulin, and rarely, IGF-1 to promote maximal muscle growth and recovery. Variably, some use human chorionic
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3. Continue GH, 3IU per morning 4. Insulin (Humulin-R), 8IU with breakfast, 4IU 5-6 hours later 5. 1mg Arimidex or 2.5mg Femara every other day
1. 250mg testosterone cypionate every other day 2. Equipoise (Boldenone) 200mg every other day 3. Clenbuterol: 20mcg 2x per day 4. Cytomel: 25mcg per day. 5. GH, 3IU taken every morning before breakfast 6. 1mg Arimidex or 2.5mg Femara, every other day
1. 250mg Sustanon (or Test Cypionate or enanthate) every other day 2. Trenbolone 75mg, every other day. Take every day for last 7 days. 3. Winstrol, 50mg every other day. Take every day for last 7 days. 4. Continue Clenbuterol, GH, and Cytomel 5. 1mg Arimidex or 2.5 mg Femara every other day, every day the last 4 weeks Note: There are numerous examples of bodybuilders using MUCH higher doses. This protocol is one that is consistent with many of the top-tier bodybuilders, averaging between 1,000-2,000mg androgen exposure/week. Of course, some report taking up to 5,000mg androgen/week, along with adjunct drugs. Several of the top bodybuilders still include oral anabolic steroids in their cycles at extremely high doses (e.g. oral Winstrol tabs in excess of 100mg/day). IGF-1 is still used by some, whereas the more exotic research chemicals (e.g. myostatin inhibitors, interleukin-15) or designer drugs are rarely mentioned. Further, most pros stay on year-round, though they may have low-dose ‘vacations’ of 150-200mg testosterone/week as there is insufficient time for full recovery of the hypothalamic-pituitary-gonadal axis.
Weeks 1-17: 750mg testosterone cyionate/enanthate weekly Weeks 1-14: 100mg testosterone propionate every other day Weeks 15-20: 100mg testosterone suspension daily Weeks 1-20: 50mg of Deca-Durabolin daily Weeks 1-20: 150mg Parabolin every other day Weeks 1-20: 50mg trenbolone acetate daily Weeks 1-20: 100mg equipoise daily Weeks 1-20: 8 Andriol gelcaps daily (Not specified): 8 Clenbuterol— 2 days on, 2 off Weeks 1-20: 150mg Winstrol-V daily Weeks 1-20: 40mgs of Nolvadex ED Weeks 1-14: 4 IU Growth Hormone (Humatrope) 5 days on 2 off Weeks 15-20: 6 IU Humatrope— 5 days on, 2 off Weeks 1-20: Insulin (Humalin N and Humalin R), dose not specified (Not Specified): Cytadren, dose not specfied Weeks 1-20: Cytomel 75-150mcg daily Weeks 1-20: Halotestin 40mg daily Weeks 14-20: Masteron 50mg daily Note: This cycle obviously was in use prior to the advent of effective aromatase inhibitors, as they have replaced the need for Cytadren and dependence on 5-reduced anabolic steroids (e.g., Masteron). This is an extremely dangerous cycle due to the frequency and volume of injections, inclusion of Halotestin and use of insulin. It is present only for illustration of the drug use trends.
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testosterone gonadotropin (hCG) during a cycle to maintain testicular function and presumably increase testosterone levels. The use of aromatase inhibitors (Arimidex, Femara, etc.) is near-universal, and 5α-reductase inhibitors (i.e. finasteride, duasteride) are frequently added to control side effects. As a competition approaches, local inflammatory agents (i.e. synthrol, esiclene) are injected directly into muscle to promote localized swelling. Another disturbing trend seen in the last decade or two is prolonged use, to the point where some bodybuilders do not go ‘off-cycle’ at all. More commonly, an off-cycle period is scheduled during the winter months, but it is brief and consists of a short bridge and accelerated post-cycle recovery. The off-cycle may be no more than 4-6 weeks in a year. The reasons for the near-continuous use of anabolics is the extension of contests throughout the year, frequent photo shoots for endorsements or media exposure, promotional videos or streaming on websites and appearances at amateur events. Today’s bodybuilder is more of a professional than the classical bodybuilder. In the ’70s, it was not uncommon to see bodybuilders working at an unskilled job to support the gym fees or travel. The top guys were sponsored, but there was little money to be made in bodybuilding, unlike today. Today, top bodybuilders have product and clothing lines, endorsement contracts and agents. While there are several multimillionaire former bodybuilders, even among the current top competitors, income is relatively generous. Clearly, finances are both a requirement and motivation for the current generation of bodybuilder, as drug use and other expenses can cost more than $50,000 annually. A cost of $100,000 was estimated in the ’90s, but the advent of Chinese-manufactured GH brought drug expenses down considerably. People have passions. Some drive themselves to reach new heights in excellence; others live vicariously through their idols as zealous fans. Some may argue the merits of the 1962 Ford Thunderbird Sports Roadster
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against the 2008 Saturn Sky Redline; if Johnny Unitas or Tom Brady is the better quarterback; or a preference for The Beatles 1968 White Album versus Guns N’ Roses’s 1987 Appetite for Destruction. For bodybuilding fans and bodybuilders, the question of who had or has the greatest physique of all time can be just as passionate. The defining presentation of Arnold at the 1975 Olympia is the standard for many, but calls for Sergio, Lee Haney, Dorian, Ronnie Coleman, Jay Cutler or Dexter Jackson are heard as well. If one focuses on the use of anabolics by bodybuilders, the culture and commitment of the men and women is lost. Of course, drugs are essential to developing the mass and definition requisite to excel in professional bodybuilding and over the course of time, they have played an increasingly dominant role. One competitor noted that in the ’70s, the only real reward was the achievement, making bodybuilding a calling. A competitor of today commented that it is more of a business, requiring a person to be more professional and take calculated risks. The comment could be made that for the Arnold-era bodybuilder, it was hard work back then; others may state that current bodybuilders work smarter, not harder. Some believe that genetics played a bigger role in the ’60s and ’70s (see Sergio Oliva, Mr. Olympia 19671969); some feel that genetics continues to play a role and that increased public awareness of bodybuilding and access to well-equipped gyms (and drugs) have improved the odds of the geneticallygifted entering the competitor pool. Regardless of the differences across the generations, one fact is universal to all of these elite bodybuilding icons— they have devoted themselves completely to achieving physical excellence. ! References: 1. Janofsky M. Doctor Says He Supplied Steroids to Medalists. The New York Times, 1989 June 20. 2. Cohen J, Collins R, et al. A league of their own: demographics, motivations and patterns of use of 1,955 male adult non-medical anabolic steroid users in the United States. J Int Soc Sports Nutr, 2007 Oct 11;4:12.
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bodybuilding science Low-Carb Ketogenic Diets— They Burn Fat But What About Muscle?
By Robbie Durand, MA
was mentioned by Chad Nicholls on ‘NO BULL RADIO’ that Dennis Wolf needs his carbs! If you are not visiting the MD forums on a regular basis you are missing out on some serious action! The Royal Rumble was posted on December 8, 2008 on the MD message boards; normally all the staff members and writers are very kosher to each other but not this day. The research guru and Publisher/Editor-in-Chief of Muscular Development started a thread titled, “Clearing the Air on Zero-Carb or No-Carb Diets” by Steve Blechman, which can be found under the NO BULL section in the MD forums.The Boss posted in his comment’s section, “The fact of the matter is that, based on the scientific research, zerocarb diets are not optimal for muscle growth!!” Steve also mentioned that, “Zero-carb diets are great for fat loss, but at the expense of muscle. I endorse low-carb diets, but I do not believe that zero-carb diets should be used because you lose too much muscle mass!” That’s when the MD Royal Rumble began; proponents of those for or against the zero-carb diet began posting the reasons carbs should or should not be used. Comments were posted by Dave Palumbo, John Romano, Evan Centaponi, Mike Liberatore, Eric Broser and Layne Norton. This was no ordinary debate— it was like the opening scene of the movie “300,” when the Persians first attacked the Spartans!
It
Advantages of a Ketogenic Diet • Superior fat loss • Better appetite control • Increased uncoupling proteins stimulated in muscle and fat • Lowers cardiovascular risk by reducing insulin, triglycerides, etc. • Ketogenic diets may be cardioprotective
Disadvantages of a Ketogenic Diet • Insulin is a potent anti-catabolic hormone. • Low-carb diets are currently being used to reduce
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prostate cancer via reducing IGF-1. • Ketogenic diets promote acidosis in muscle (reduced Ph), which can increase muscle tissue proteolysis. • Ketogenic diets turn on genes for catabolism. (SEE AMPK section). • Reduced exercise intensity • Carbs suppress cortisol • Lowers SHBG (i.e., lowers free testosterone)
Why Ketogenic Diets May Not Be Conducive for Muscle Anabolism During the Pre-competition Diet Many people on the message boards were asking, “Where is your proof that you need carbs to build muscle?” There are two studies that lead one to speculate that training in a glycogen-depleted state leads to impaired genes for muscle hypertrophy.This study does not prove that being in a glycogen-depleted state all the time may not be healthy for muscle anabolism. The study was published in the Journal of Applied Physiology and reported that performing resistance training in a glycogen-depleted state results in impaired genes 1 for muscle hypertrophy . The study follows a 2005 study in which researchers from the Human Performance Lab in Indiana reported that a glycogen-depletion diet blunts the expression of the muscle protein Akt. Akt, or protein kinase B (PKB), is an important molecule in cellular signaling. Akt is also able to induce protein synthesis pathways and is therefore a key signaling protein in the cellular pathways that lead to skeletal muscle hypertrophy and general tissue growth. Akt is regulated in response to a wide variety of growth factors, including insulin and more recently has been associated with rapid activation in response to exercise in human skeletal muscle. In the study, they didn’t use rats or cell cultures; they used resistance-trained athletes. (The athletes had trained for almost 8 years, using resistance exercise and had exceptional leg press strength). Resistance-trained males performed resistance exercise in the glycogen-depletwww.musculardevelopment.com
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bodybuildingscience ed state or with adequate glycogen stores.The next day the subjects returned to the weight room and completed 1legged leg presses (8 sets of 5 repetitions ~80 percent of a 1 RM) with one leg that was glycogen-depleted while the other leg was not. Muscle biopsies were taken before exercise, immediately after and three hours after recovery. When they examined the muscle biopsies, the researchers found that depleted muscle glycogen concentrations reduced the gene expression of muscle hypertrophy genes. Some of the more disturbing findings were that resting levels of genes involved in muscle hypertrophy (Myogenin and IGF-1) were lower in the glycogen-depleted 2 muscle. Akt expression was similar in both groups before and immediately after exercise (after 10 minutes of recovery in the high carbohydrate trial). The Akt/mTOR regulates muscle hypertrophy and is downregulated during muscle atrophy. Akt phosphorylation increased 1.5-fold after resistance exercise with glycogen. During the low glycogen trial 2 after exercise, Akt remained unchanged. The study concluded that commencing resistance exercise with depleted muscle glycogen does not enhance the activity of genes implicated in promoting hypertrophy. This is the stance that Steve Blechman took on the message boards; low-to-moderate carb diets are better for losing fat and maintaining an anabolic state then a low-carb ketogenic diet.The study raises awareness that low-carb ketogenic diets may not be conducive for putting on muscle mass. For a look at a brief overview of the study, download a free copy of the National Strength and Conditioning Association’s Performance Training Journal and go to page 5. The article is titled, “Is Muscle Glycogen A Concern For Athletes Who Want To Stimulate Muscle Hypertrophy?” by Gregory Haff, Ph.D. http://www.nsca-lift.org/perform/Issues/PTJ0606.pdf
The AMPK Connection AMPK is activated during states of energy stress such as hypoxia, glucose starvation and restores the energy-depleted status by concomitantly inhibiting anabolic and stimulat11-13 ing catabolic pathways. Protein synthesis, a major consumer of ATP in mammalian cells, is inhibited upon AMPK 14 activation. Protein synthesis as mentioned previously is 10 inhibited by increased levels of AMPK . Furthermore, the degree of AMPK activation during sub-maximal exercise was also shown to be dependent on the fuel status of the contracting musculature, with AMPK activity elevated to a greater extent in muscle with glycogen depletion compared 15 with high glycogen levels. A new study released this month in the Journal of Applied Physiology reported that low levels of glycogen caused an increase in levels of AMPK.They examined athletes (not resistance trained, but endurance athletes) and assigned them to high fat/low carb/high protein diets. The subjects were prescribed a highfat (4.6 g/kg/bw, 68 percent of energy), low-CHO (2.5 g/kg/day, 17 percent of energy) diet. High carbohydrate was used as a comparison. CHO was an isoenergetic diet providing 10.3 g/kg/day-70 percent of energy from CHO and 1.0 g/kg/day, 18 percent of energy from fat. Protein content was maintained at 2.3 g/kg/day during both trials and diets were
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constructed to maximize, or at least match, absorbable energy. After 5 days of a high fat/lo-carb diet, levels of AMPK were higher than those on the carbohydrate-rich diet. This is valuable data, but does not prove that carbs play a role in the regulation of muscle mass.
All Anabolic Reactions Occur in a Hydrated Cell Many of the research studies investigating ketogenic diets have reported that dehydration is a common adverse event that occurs with low-carb diets. Cells that experience decreased hydration have impaired anabolic reactions. There is evidence that cellular hydration is an important factor in controlling cellular protein turnover, while protein synthesis and degradation are affected in opposite directions by cell shrinking and that an increase in cellular hydration (swelling) acts as an anabolic agent, whereas cell 16 shrinkage is catabolic. Additionally, subsequent studies on the effects of cell volume on protein synthesis have reported similar findings. The results strongly suggest that cell volume is an important cellular signal for the control of pro17 tein synthesis in general. Being on a ketogenic diet naturally disposes you to dehydration and as mentioned previously, training in a dehydrated state also blunts 18 testosterone levels.
Ketogenic Diets and Exercise Intensity Resistance exercise is intermittent in nature so typically, resistance exercise does not result in significant reductions in muscle glycogen. Some of the respondents in the debate say that they feel they can train harder on ketogenic diets. The literature suggests that reduced muscle glycogen is associated with muscle 3 4 weakness, decreased isokinetic force production, and 5 reduced isokinetic strength. The only athletes who have been shown to benefit from low-carb diets are endurance athletes training at low intensity, which enhances fat oxidation. Some members in the debate reported having increased strength gains on a ketogenic diet— remember that resistance training at low reps (5 reps are less) is dependent on the ATP-PC system. However, high intensity training using resistance exercise (10-12 reps, multiple sets, with short rest peri6,7 ods) can result in depletion in muscle glycogen. In a review article written in the Journal of Strength and Conditioning Research titled “Carbohydrate Supplementation and Resistance Training,” the author makes several points about the benefits of carbohydrates and resistance exercise. Spiking insulin occasionally can increase elevations in GH later in the day through hypoglycemia by insulin. Therefore, occasional carbohydrate spikes lead to increases in GH that may enhance hypertrophy induced by resistance exercise. For example, a study reported that the supplements which promote the greatest insulin spike post-exercise lead to significantly higher GH levels 5-6 hours later. In the study, the supplements that contained
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bodybuildingscience carbohydrates and/or carbohydrates/protein caused this 8 spike. So occasionally spiking insulin with a carbohydrate may be good for muscle. The author also concluded in the review article that, “Current research strongly suggests that resistance training, especially using large-muscle mass free-weight exercises performed with high training volumes with moderate loads, is partially dependent upon muscle glycogen stores. The amount of glycogen used in these exercises also appears to be related to the total amount of work accomplished and the duration of the resistance-training bout. The ingestion of liquid carbohydrate may serve to promote a faster recovery, which may 9 enhance subsequent exercise and training sessions. ” The bottom line is that there is no universal diet that works for everyone. My graduate professor always told me to remain objective. Each year at major conferences such as Experimental Biology, National Strength and Conditioning Association, and American College of Sports Medicine, scientists present research from their laboratories and at the end of each session, there are other scientists who question the validity of their ideas and research. In the scientific community, being skeptical stimulates thought and leads to other questions and keeps the scientific community pursuing more answers. Based on the literature, it seems that carbs, although not essential to the human diet, are needed for muscle anabolism, as indicated by certain genes being blunted during glycogen-depleted states. I am not recommending a high carbohydrate diet, but I am also not recommending a low-carb ketogenic diet. I personally believe that occasional increases in carbohydrates and insulin References: 1. Creer A, Gallagher P, Slivka D, Jemiolo B, Fink W, Trappe S. Influence of muscle glycogen availability on ERK1/2 and Akt signaling after resistance exercise in human skeletal muscle. J Appl Physiol, 2005 Sep;99(3):950-6. 2. Churchley EG, Coffey VG, Pedersen DJ, Shield A, Carey KA, Cameron-Smith D, Hawley JA. Influence of preexercise muscle glycogen content on transcriptional activity of metabolic and myogenic genes in well-trained humans. J Appl Physiol, 2007 Apr;102(4):1604-11. 3. YASPELKIS, B.B.D., J.G. PATTERSON, P.A. ANDERLA, Z. DING, AND J.L. IVY. Carbohydrate supplementation spares muscle glycogen during variable-intensity exercise. J. Appl. Physiol, 75: 1477-1485. 1993. 4. MACDOUGALL, J.D., S. RAY, D.G. SALE, N. MCCARTNEY, P. LEE, AND S. GARNER. Muscle substrate utilization and lactate production during weightlifting. Can. J. Appl. Physiol, 24:209-215. 1999. 5. ROBERGS, R.A., D.R. PEARSON, D.L. COSTILL, W.J. FINK, D.D..PASCOE, M.A. BENEDICT, C.P. LAMBERT, AND J.J. ZACHWEIJA. Muscle glycogenolysis during differing intensities of weightresistance exercise. J. Appl. Physiol, 70:1700-1706. 1991. 6. TESCH, P.A., E.B. COLLIANDER, AND P. KAISER. Muscle metabolism during intense,
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are necessary to hold on to muscle while losing fat during the pre-competition diet. Based on the literature, training in a glycogen-depleted state adversely affects genes for muscle anabolism. No one has looked at changing the fat ratios either; no study has ever looked at zero-carb diets while using healthy fats (mono and omega-3s). Unfortunately, there will probably never be a study performed for bodybuilders dieting for competition and muscle growth. We can only make conclusions based on peer-reviewed research articles; there is no one shoe that fits everyone. Only through trial and error can you find out exactly how many carbs you need and how frequently they should be consumed.
Key Points: • Ketogenic diets are great for enhancing fat loss, but may cause more muscle loss. • Training in a glycogen-depleted state resulted in reduced genes for muscle hypertrophy. • Weight training performance is limited by low muscle glycogen levels. • Low glycogen turns on AMPK which is a molecular component of a functional signaling pathway that allows skeletal muscle cells to sense and react to nutrent avaiability. Interestingly, age-related atrophy and decreased growth capacity is specific to fast-twitch skeletal muscle. When muscle biopsies are performed, AMPK is elevated with age in resting muscle; additionally elevated AMPK activity would correspond with atrophy in growth in fast twitch muscle. • Ketogenic diets promote acidosis in muscle (reduced Ph), which can increase muscle tissue proteolysis. !
heavy-resistance exercise. Eur. J. Appl. Physiol, 55:362-366. 1986. 7. TESCH, P.A., L.L. PLOUTZ-SNYDER, L. YSTRO¨M, M. CASTRO, AND G. DUDLEY. Skeletal muscle glycogen loss evoked by resistance exercise. J. Strength Cond. Res, 12:67-73. 1998. 8. CHANDLER, R.M., H.K. BYRNE, J.G. PATTERSON, AND J.L. IVY. Dietary supplements affect the anabolic hormones after weighttraining exercise. J. Appl. Physiol, 76:839-845. 1994. 9. Haff GG, Lehmkuhl MJ, McCoy LB, Stone MH. Carbohydrate supplementation and resistance training. J Strength Cond Res, 2003 Feb;17(1):187-96. Review. 10. Rolfe DF, Brown GC 1997 Cellular energy utilization and molecular origin of standard metabolic rate in mammals. Physiol Rev, 77:731-758 11. Long YC, Zierath JR 2006 AMP-activated protein kinase signaling in metabolic regulation. J Clin Invest, 116:1776-1783 12. Hardie DG 2004 The AMP-activated protein kinase pathway— new players upstream and downstream. J Cell Sci, 117:5479-5487 13. Mu J, Brozinick JT, Jr., Valladares O, Bucan M, Birnbaum MJ 2001 A role for AMPactivated protein kinase in contractionand hypoxia-regulated glucose transport in
skeletal muscle. Mol Cell, 7:1085-1094 14. Wojtaszewski JFP, MacDonald C, Nielsen JN, Hellsten Y, Hardie DG, Kemp BE, Kiens B, Richter EA. Regulation of 5AMP-activated protein kinase activity and substrate utilization in exercising human skeletal muscle. Am J Physiol Endocrinol Metab, 284: E813E822, 2003. 15. Steinberg GR, Watt MJ, McGee SL, Chan S, Hargreaves M, Febbraio MA, Stapleton D, Kemp BE. Reduced glycogen availability is associated with increased AMPKalpha2 activity, nuclear AMPKalpha2 protein abundance, and GLUT4 mRNA expression in contracting human skeletal muscle. Appl Physiol Nutr Metab. 2006 Jun;31(3):302-12. 16. Latzka WA, Montain SJ. Water and electrolyte requirements for exercise. Clin Sports Med, 1999 Jul. 17. Busch GL, Völkl H, Ritter M, Gulbins E, Häussinger D, Lang F. Water, electrolyte and acid base disturbances in renal insufficiency. Physiological and pathophysiological significance of cell volume. Clin Nephrol, 1996 Oct;46(4):270-3. Review. 18. Judelson, A. et al. Effect of hydration state on resistance exercise-induced endocrine markers of anabolism,catabolism, and metabolism. Journal of Applied Physiology, July 10, 2008.
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muscleform &function By Stephen E. Alway, PhD, FACSM, Illustrations by William P. Hamilton, CMI
Revolutionize Your Chest And Arms With Close-Grip Barbell Bench Presses R
oman gladiators have been portrayed on the big screen by some of largest chest structures that Hollywood could produce. Even a few legitimate bodybuilders have dawned the Roman garbs and mounted a chariot or two to fulfill this fantasy role. In the movies, a barreled thick chest of a gladiator is often covered with thick metal plating, so that the chest appears to be invincible in battle. However, a bodybuilder cannot hide behind a gladiator’s armor, so his chest must be thick and square from the bottom of the ribcage to the top of the clavicle. The fibers of the pectoralis of the chest must have thickness along the sternum and not just be thick along the lateral edge of this muscle. A well-trained, thick chest should scream power and command attention, even if you are away from the gym and fully clothed. Does yours? For the most part, massive slabs can be added to your chest with a lot less effort than that which you must expend in thigh and back muscles. It is a bit more difficult to push the thickness along the inner side of your sternum, but certainly, this in an achievable goal. The flat bench press is pretty good at activating a wide range of muscle mass, but it is particularly good at stressing the most lateral parts of the chest. However, a small change to the bench press can turn the focus from the outside to the inside of the chest. That simply is taking a closer grip on the barbell for your bench presses. Closegrip benches can be equally brutal for both the triceps. As you approach your last set, this exercise can make your posterior arm and the medial parts of the pectoralis major of your chest feeling like you are driving knives through these muscle bellies. Perhaps not a pleasant feeling, but definitely a great result will be in store if you stick it out. The pectoralis major muscle is shaped like a fan, which spreads across the entire chest to the humerus bone of the upper arm. It attaches to and
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muscleform&function moves the arm through the shoulder (glenohumeral) joint.The pectoralis major muscle has two heads.The clavicular head lies along the anterior lower surface of the clavicle (collarbone). The sternocostal head of the pectoralis major muscle beings on the manubrium (the top portion of the sternum), the upper six costal cartilages and (cartilages at the ends of the ribs that attach to the sternum). It also attaches to the tendon-like portion of the superior part of the external oblique muscle (a lateral muscle of the abdominal wall). The clavicular and sternocostal heads converge on a groove near the head of the humerus (intertubercular groove) near the shoulder joint. The sternocostal head is preferentially activated by close-grip bench presses. Both heads of the pectoralis major muscle adduct the humerus bone (draws the arm toward the midline of the body) and they medially rotate the humerus at the shoulder joint. They also flex the humerus bone by moving the upper arm anteriorly (or toward the front of the body), and this is the major function achieved in a bench press. By moving the hands close together, the arms are adducted and the inner parts of the pectoralis muscles are activated most
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strongly in this hand position. The triceps are also hammered quite intensely with close-grip bench presses. As its name implies, the triceps has three parts (tri = three) or heads (ceps = heads). The fibers in all three muscle heads taper to attach to a common triceps tendon that crosses the elbow joint to attach to the olecrenon on the ulna bone of the forearm.Therefore, contraction of the triceps brachii muscle primarily causes extension of the forearm at the elbow (straightens the elbow joint). Some people have a short triceps tendon and the triceps muscle belly appears to extend all the way to the elbow. Others have a relatively long triceps tendon, which gives them a more “peaked” triceps, but a short muscle belly. The lateral head of triceps brachii creates the lateral part of the “U” in the horseshoe of the triceps. Its fibers run from a small vertical section of bone on the posterior part of the humerus (upper arm bone), starting about two-thirds of the way toward the shoulder joint and stopping short of the shoulder joint.The long head of the triceps brachii (the “inner head” in gym lingo) begins on the scapula (shoulder blade) just inferior to (below) the head of the humerus at the shoulder joint. Because this muscle belly
crosses the shoulder joint posteriorly, the arm should be moved posteriorly into shoulder extension (i.e., arms and elbows back) to fully activate this muscle head. This happens very well in the down position of close-grip bench presses. The medial head of the triceps brachii lies deeper and between the other two heads of the triceps. It encompasses two-thirds of upper and posterior part of the humerus bone. It is a very thick muscle further up the arm toward the shoulder and provides enormous depth to the curved “U” part of this horseshoe; however, it has a shorter muscle belly than the other heads and this gives the appearance of the hollowed-out center part of the horseshoe near the elbow.
Close-Grip Barbell Bench Presses 1. Place an Olympic-style barbell on the weight stand of a flat bench. Load the barbell so that you can get 10-12 repetitions.You should warm up the shoulders and chest with a light set or two first before hitting the heavy stuff. 2. Lie supine on the bench. Place your hands on the bar with a pronated grip (palms facing to the ceiling and away from your face). Grab the barbell with your hands a little narrower than shoulder-width. This will be about 8-12
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muscleform&function inches apart for most people. Some people prefer a thumbless grip. This does not affect your chest any differently, but you will have to be a bit more careful with balancing the bar with a thumbless grip. 3. Lift the weight from off of the stands by extending (straightening) the elbows. A training partner can be used to lift the bar for you so it is over your shoulders. Make sure that you are in control of the weight in this position before going to the next step. 4. Slowly lower the bar in a slight arch, so that the bar moves from closer to your feet at the top and closer (slightly), to your chin at the bottom. The weight should move from over the shoulders to a position where it just barely makes contact with your chest at the nipple (the fifth intercostal space). You should inhale as the weight is lowered to the chest in a slow and controlled fashion. 5. Without making a strong contact with your ribcage (and never bouncing the bar on your chest), immediately explode upward with the bar. Move it in a slight arch toward your head so that the weight is returned to a position immediately under the shoulder joint. Exhale during the ascent of the barbell. Make sure that your training partner hangs around until the end of the set in case you get stuck with the bar across your chest. The close-grip bench press clearly involves more than just chest muscles. It strongly activates the anterior fibers of the deltoid and the triceps brachii as the weight is moved upward. The intercostal muscles are active during the forceful inhaling and exhaling. The serratus anterior is active to stabilize and protract the scapula during the lift upward (flexion of the humerus at the shoulder). Even the latissimus dorsi and teres major muscles of the upper back are active, both as stabilizers for the shoulder and when the humerus is extended at the shoulder. Aside from the safety problems common to all free-weight exercises, any flat bench press, including closegrip benches, can aggravate or induce rotator cuff irritation— especially if you get a little sloppy in your
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form. That is because these muscles limit movement of the glenohumeral joint posteriorly (and the rotator cuff muscles prevent this posterior location) as the bar is being lowered. Obviously, the greater the resistance and the more times it is done, the more potential irritation is imposed to the rotator cuff muscles. Nevertheless, if your form is excellent, you should be able to benefit from the advantages of the positive effects of close-grip bench presses without tapping into any of the negative potentials. Neglecting your inner chest is bodybuilding suicide, and certainly a great body is not complete without fully developed and thick chest muscles. Proper selection of your torso exercises will give you the ability to develop a supercharged and balanced chest, without inducing any injury. Close-grip benches are an outstanding way to pack mass on your triceps while simultaneously packing enough mass on your chest to make any gladiator envious. !
References: Jandacka D and Vaverka F. A regression model to determine load for maximum power output. Sports Biomech, 7: 361-371, 2008. Koshida S, Urabe Y, Miyashita K, Iwai K and Kagimori A. Muscular outputs during dynamic bench press under stable versus unstable conditions. J Strength Cond Res, 22: 1584-1588, 2008. Martins J, Tucci HT, Andrade R, Araujo RC, Bevilaqua-Grossi D and Oliveira AS. Electromyographic amplitude ratio of serratus anterior and upper trapezius muscles during modified push-ups and bench press exercises. J Strength Cond Res, 22: 477-484, 2008. Moore, K.L. and A.F. Dalley. Clinically oriented Anatomy. Fourth edition. Baltimore, Lippincott Williams & Williams, 685-720, 1999. Norwood JT, Anderson GS, Gaetz MB and Twist PW. Electromyographic activity of the trunk stabilizers during stable and unstable bench press. J Strength Cond Res, 21: 343-347, 2007. Rambaud O, Rahmani A, Moyen B and Bourdin M. Importance of upper-limb inertia in calculating concentric bench press force. J Strength Cond Res, 22: 383-389, 2008.
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By Gregg Valentino DISCLAIMER:
The following is uncensored/ unedited and in no way reflects the opinions of the staff of Muscular Development. Who the hell knows what this guy might say... he’s a mental freak. This article is for entertainment purposes only. YO’, TODAY I WAS DRIVING TO BOB BONHAM’s STRONG & SHAPELY GYM & I WAS SINGING TO MY FAVORITE BRITNEY SPEARS SONG >> “Oops I did it again I played with your heart got lost in the game, oh baby baby “ …EEERR…” OH MY GOD”… AAAHHH UMMMM….SHIT!!….I KINDA FORGOT WHERE I WAS FOR A MOMENT THERE…UMMMM… WHAT I REALLY MEANT IS THAT I WAS ROCKIN’ & SINGING TO METALLICA…YEAH THAT’S IT …I MEANT I WAS ROCKIN’ TO METALLICA BABE !!! …WOOOF, THAT WAS A CLOSE ONE,,,MAN IT’S HOT IN HERE, I GOT TO OPEN UP A WINDOW I’LL BE RIGHT BACK… DAMN, I talk more shit than my ass can produce…that’s bad!! …ANYWAY, I JUST GOT BACK FROM MY BOY BOB BONHAM’S STRONG & SHAPELY GYM CHILDREN’S CHARITY EVENT…. IT WAS AN AWESOME TIME, THERE WERE LOTS OF COOL PEOPLE THERE… THE REAL TREAT FOR ME WAS THAT I GOT TO HANG OUT WITH MY BOYZ aka THE BRAT PACK >>” EVAN CENTAPONI, PJ BRAUN, GUY CISTERNINO” (YO’, I COINED THESE GUYS “THE BRAT PACK,” I WANT CREDIT WHERE CREDIT IS DUE… THANK YOU), AND THEN THERE WAS RUSSIAN IFBB PRO ALEX FEDOROV, (GREAT GUY, VERY BIG BOY IN PERSON), ANTHONY ROBERTS (STEROID BOOK AUTHOR) AND MY 2 YUMMY GIRL PALS ELISE FIRESTONE & JANET MARISCO….THEN THERE WERE “THE LEGENDS” >>2 OF BODYBUILDING’S “NATIONAL TREASURES” > DENIE & BOB GRUSKIN, with MY LONG-TIME VERY GOOD FRIEND NABBA VICE PRESIDENT ALEX ABBAY, ALL GREAT GUYS WHO I HAVE KNOWN & LOVED FOR OVER 30 YEARS NOW…..IT WAS A GREAT TIME AND I MET A LOT OF RAMBLIN’ FREAK FANS THERE….BUT YO, IN ALL HONESTY, I KINDA FELT BAD FOR GUY CISTERNINO BECAUSE IT WAS JUST A WEEK TO THE DAY BEFORE THE NATIONALS AND POOR GUY WAS STRUGGLING DOWN PLAIN CHICKEN
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BREAST WITH MUSTARD AND A LITTLE OIL ON IT, WHILE I WAS EATING PIZZA WITH BOB BONHAM… AT FIRST THE SMELL OF FRESH PIZZA REALLY SEEMED TO BOTHER GUY, HE LOOKED SO RUN DOWN, EATING THAT NASTY CHICKEN BREAST…..EVENTUALLY I THINK HE REALLY ENJOYED SMELLING THE PIZZA ON MY BREATH, YES GUY WAS REALLY THAT DEPLETED & HUNGRY…HE SAT REAL CLOSE TO ME AND SMILED AS I ATE MY SLICE ….BUT IT WAS ALL WORTH IT BECAUSE ONE WEEK LATER GUY CISTERNINO WON THE NATIONALS…OH YEAH BABE, IT’S TRUE, I KNOW THAT SUBCONSCIOUSLY THE SMELL OF MY PIZZA BREATH SATISFIED GUY’s NEED FOR REAL ITALIAN FOOD, NOT NO CHICKEN BREAST BULLSHIT…. AND BECAUSE OF MY PIZZA BREATH, GUY DID-NOT CRAVE PIZZA ANYMORE AND THEREFORE GUY DIDN’T BREAK HIS DIET!!! …YA SEE HOW FUNNY THINGS WORK OUT SOMETIMES, WHO WOULD HAVE THOUGHT???…BUT HEY, NO NEED TO . THANK ME, THAT’S .. k c a P The Brat WHAT FRIENDS ARE FOR wink… I’M JUST GLAD TO HELP OUT A FRIEND….BY THE WAY, IT WAS EXTRA CHEESE AND SAUSAGE PIZZA THAT I ATE…BERRRRUPPP, OOPS EXCUSE ME!!! J ..ANYWAY, YOU HEARD IT HERE FIRST, THE RAMBLIN’ FREAK HELPED GUY CISTERNINO WIN THE NATIONALS….NOW A BIG CONGRATS TO MY BOY GUY CISTERNINO, MY ITALIAN BROTHER!!!... If the old saying is True > You are what you eat, then I’m Fast, Cheap and Easy!!!!...OH YEAH BABE..“A little nonsense now and then is cherished by the wisest men.” FOR ALL YOU MARRIED GUYS I GOTTA A LITTE FUN FACT FOR YA >>.“Having sex with your pregnant wife is like putting gas in a car you all ready wrecked”…, WHY BOTHER???….I THINK I READ THAT ONCE IN A FORwww.musculardevelopment.com March 2009
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TUNE COOKIE BUT IT’S SO TRUE….HEY SPEAKING OF FORTUNE COKKIES, IN CASE YOU DIDNT KNOW YET, THIS NEW YEAR MARKS THE BEGINNING OF THE CHINESE “Year of the Pig!!!”. …So, guys, Be Good to Your Girl, It’s Her Year!... SIKE!!!!...LEMME STOP….OK I’M PLAYIN’ RELAX!!!.. SIMMER DOWN…SIMMER DOWN …GEEZ DO YA REALLY THINK ANY GIRLS OR YOUR GIRLFRIEND MIGHT SEE THIS OR READ MY BULLSHIT????...WELL IF SHE IS ASK HER ABOUT THIS RIDDLE.... “One of life’s biggest mysteries is how a two-pound box of candy can make a woman gain five pounds”…. ANSWER THAT SHIT!!!!!...wink. OK YOU SMART PEPOPLE CAN SKIP THIS NEXT FEW SENTENCES AND READ ON… AS FOR YOU DUMB FUCKS, HERE IS WHAT I MEANT BY MY STATEMENT ABOVE . …I SAID> “If it was the thought that counts, then I would have been laid by many women” …WELL RETARDO’S, WHAT THAT MEANT IS I’M ALWAYS THINKING ABOUT GIRLS AND GETTING LAID, SO IF THINKING ABOUT THAT COUNTED THEN I’D BE LAID ALL THE TIME!!!….YA GET THE JOKE NOW???….WELL DO YA????…YOU MAY NOW READ THE REST OF THIS COLUMN It’s better to be a smart-ass than a dumb-ass… Recently, I was the victim of a hit-and-run ..Yo, I was just getting to my feet when a policeman ran up to help me. I was a little bit shaken but I told the cop “My girlfriend just tried to run me over!” .....”The car hit you from behind,” the officer said. “How could you tell it was your girlfriend ?”..... “I recognized her laugh!”…OH RELAX, THAT DID NOT REALLY HAPPEN , IT WAS A JOKE..SIMMER DOWN!!!…..GEEZ, YOU GUYS ARE A LITTLE EDGY THIS MONTH….GO TAKE A GASPARI MITROPHIN AND HAVE SOME FUN, YOUR TOO DAMN UPTIGHT… I WILL TELL YA WHAT IS TRUE > My girl Mercedes considers walking around the Mall and Shopping as her Physical Fitness Routine…, To her it’s Exercise and her way of “Working Out!!!” …I’M STARTING TO BELIEVE SHE HATES ME….LAST NIGHT, I TOLD HER “Baby I want to give myself to you.” …. MERCEDES “THE SMART ASS” REPLIED TO ME: “Sorry, I don’t accept Cheap Gifts.”…HOW HURTFUL!!…I AM NOT A CHEAP GIFT, I’M A MAN GODDAMN IT… HOW DARE SHE….. MERCEDES HATES INTRODUCING ME TO HER FRIENDS AS “HER MAN,” SHE SAID IT’S EMBARRASSING TO HER…..YO’ IMAGINE THAT SHIT!!!!…. BUT I’LL TELL YA THIS MUCH, SHE AINT EMBARRASSED TO TAKE MY VISA CARD AND SPEND MY MONEY!!! …OK HOLD UP A MIN, I KNOW I’M NO BRAD PITT IN THE LOOKS DEPARTMENT BUT HEY, JUST A FEW BREATH MINTS AND A FLEET ENEMA AND I’M READY FOR A NIGHT ON THE TOWN BABE…JUST TO CLARIFY THINGS A LITTLE, IF I FLEET-OUT MY ASS-PIPE BEFORE I GO OUT ON THE TOWN, THEN THERE’S LESS CHANCE I’LL HAVE TO DROP A “CREATINE BLAST” WHILE IN THE
CLUB…. RIGHT?? .. YA SEE, IT MAKES GOOD SENSE TO “CLEAN YOUR ASS-PIPE OUT” BEFORE YOU LEAVE THE HOUSE.. HEY I’M NO DUMMY!!!!…..BESIDES, DR. COLKER TOLD ME TO FLEET IT OUT, TRUST ME, DR.COLKER KNOWS BEST, THE MAN IS AN ANAL EXPERT… I’ve given up the search for Reality; now I’m just looking for a good hot Fantasy...OH YUM!!! ****A LITTLE SIDE NOTE: FOR THOSE OF YOU WHO KEEP WRITING TO ME ASKING ME IF I’M STILL WITH MY LITTLE MEXICAN ENCHALADA THE ANSWER IS YES…I SEE BOTH GIRLS HER AND MERCEDES!!! …I’ve learned that you cannot make someone love you. All you can do is stalk them and hope they panic and eventually give in to you!!!!….THAT’S A JOKE GUYS, I’M NOT A STALKER!!!! ... I prefer to describe myself as a “Contemporary Anthropological Interactive Observer” because it has just the right amount of flair. Besides, “Stalker” is such an ugly word. WARNING : I KEEP TELLIN’ YOU PINHEADS!!!!..>> ANYONE WHO BUYS STEROIDS ON-LINE OR ORDERS SHIT THROUGH THE MAIL IS A KNUCKLE-HEADED MOMO…. ACCORDING TO SUPER LAWYER RICK COLLINS >> “There was a bill that was signed by President Bush on October 15, 2008, and became Public Law 110-425.” … IF YOU’RE AN ON-LINE JUICE BUYER YOU BETTER BEWARE , BECAUSE EVEN THOUGH THE LAW IS FOR THE PHONY ON-LINE CLINICS, LAW ENFORCEMENT WILL SQUEEZE THE BUYER’S BALLS JUST TO GET YOU TO RAT ON YOUR SUPPLIER aka THESE PHONY INTERNET – ONLINE PHARMACY SELLERS…OOOPS AND IF YOU’RE AN INTERNET SUPPLIER WITH PRIOR ARRESTS YOU COULD GET AS MUCH AS 20 YEARS IN PRISON….IMAGINE THAT 20 YEARS FOR SELLING A PERFORMANCE ENHANCER ONLINE…..IT MAKES YOU FEEL LIKE YOU’RE BETTER OFF COMMITTING A BURGLARY OR MURDER, JUST DON’T SELL STEROIDS OVER THE NET…..YES TRUST ME, YOU ON-LINE BUYERS ARE TARGETS TOO, REMEMBER WITHOUT A RAT/SNITCH LAW ENFORCEMENT IS POWERLESS!!!!!!!.... SO IF YOU’RE A BUYER DO NOT THINK YOU’RE SAFE, THEY WILL GET YOUR ASS AND YOU’LL SQUEEL LIKE A PROM QUEEN IN THE BACK SEAT OF A CAR ON PROM NIGHT…SO IF YOU’RE DUMB ENOUGH TO BUY SHIT ON-LINE THEN YOU’RE A PINHEAD WHO IS NOW FULLY WARNED….Keep Smiling Everyone Loves A Moron…. LISTEN UP RETARDO’S……I HATE WHEN GUYS WHO BUY THE SHIT (JUICE ) ON-LINE THINK THEY ARE SAFE FROM BEING PROSECUTED …BA-HAHAHAHA….YOU MORONS!!!... LAW ENFORCEMENT USES THE LITTLE GUY (YOU BUYERS) TO GET THE BIG GUY (THE SELLERS )….IT’S JUST LIKE USING A MINNOW WHEN YOU’RE FISHING TO CATCH THE BIGGER FISH….IN THIS CASE YOU’RE THE FUCKING MINNOW!!!!…...I GET DUMB FUCKS TELLING ME >>” I DON’T SELL STEROIDS, I JUST BUY ONE OR 2 MD 335
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BOTTLES FOR MYSELF, WHY WOULD THEY WANT ME??” …OR THEY SAY DUMB SHIT LIKE >> “THEY DON’T WANT ME, I DON’T SELL NOTHING, THEY WANT THE DEALERS NOT US LITTLE GUYS”….DUMB FUCKS WHO MAKE STUPID STATEMENTS LIKE THAT DESERVE A KICK IN THE ASS, HOW FUCKING RETARDED CAN SOME OF YOU PINHEADS BE??…YO GET THIS IN YOUR HEADS “LAW ENFORCEMENT IS OUT OF BUSINESS IF THEY DON’T USE THE LITTLE GUY AS A SNITCH aka A RAT”…DON’T BE A FOOL AND FOR GODSAKE IF YOU’RE BEING QUESTIONED ABOUT ANYTHING, SHUT YOUR PIE-HOLE!!!!!.....I’M TELLING YOU, ON-LINE PHARMACIES ARE BAD NEWS AND IF YOU’RE DEALING WITH THEM, THEN MORE THAN LIKELY LAW ENFORCEMENT ALREADY HAS YOUR NAME…THEY (LAW ENFORCEMENT) ARE LIKE LIONS SITTING IN THE GRASS WATCHING THE ANTELOPE (YOU MOMO’S) JUMP AROUND AND GETTING ALL COCKY THINKING THE LIONS ARE LAZY & DUMB JUST LAYING THERE IN THE GRASS… .UNTIL…BAM!!!!!....THE LIONS JUMP UP AND TAKE DOWN THE DUMB FUCKING WEAKLING ANTELOPE WITH EASE!!!!….WELL THE SAME WITH “THE POWERS THAT BE” (LAW ENFORCEMENT), LET YOU THINK YOU’RE GETTING AWAY WITH SHIT AND THEN ONE DAY..BAM!!!!!...ITS OVER, YOU’RE FUCKED!!!!!...THAT’S WHY MORONS WHO SAY “I BEEN BUYING SHIT FROM THIS SAME COMPANY FOR A WHILE AND I NEVER HAD A PROBLEM”…WELL PINHEAD THAT DOESN’T MEAN YOUR MAIL AIN’T (IS NOT) MONITORED OR THAT YOU’RE NOT BEING WATCHED….YO’, .WHEN THEY (LAW ENFORCEMENT) NEED MINNOWS TO TAKE DOWN THE INTERNET BIG FISH THAT’S WHEN YOU GET FUCKED!!!!... JUST BECAUSE YOU AIN’T THE SELLER DOESN’T MEAN SHIT, YOU’RE STILL A MINNOW aka BAIT FOR THE BIGGER FISH (DEALERS), YOU’RE BREAKING THE LAW THAT’S EXACTLY WHAT YOU’RE DOING!!!….I HAVE ZERO TOLLERENCE FOR DUMB FUCKS, IM WARNING YOU HERE AND NOW, QUIT WHILE YOUR AHEAD, FIND ANOTHER WAY… How can there be so much incompetence in the world when they don’t teach it in schools… I HAD A CLOSE CALL THE OTHER NIGHT….MY GOOD FRIEND JIMMY “THE IRON BULL” PELLECHIA WAS SUPPOSED TO CALL ME ABOUT US GOING TO ANGELO’S IN LITTLE ITALY N.Y.C. FOR SOME AUTHENTIC ITALIAN DINNER TOGETHER…..WHEN I DIDN’T HEAR FROM JIMMY I CALLED HIS CELL PHONE AND ONE OF HIS BUDDIES ANSWERED…..WHEN I ASKED WHERE JIMMY WAS THE FRIEND SAID HE DIDN’T KNOW, THAT JIMMY DISAPPEARED AND THAT EVERYONE WAS CURRENTLY LOOKING FOR JIMMY…..I GAGGED, AND TOLD JIMMY’S FRIEND TO CALL ME WHEN HE FINDS JIMMY “THE LOST BULL” ….ABOUT 40 mins LATER MY PHONE RINGS AND IT’S JIMMYS FRIEND JOE…THEY FOUND JIMMY!!!!!... HERE’S WHAT HAPPENED….JIMMY AND A FEW OF HIS FRIENDS WENT TO A WINE VINEYARD OWNED BY ONE OF JIMMY’S FRIENDS….AS YOU PROBABLY FIGURED OUT BY NOW, MY BOY JIMMY “THE THIRSTY BULL” STARTED DRINKING SO MUCH WINE
THAT HE GOT DRUNK FAST AND IN NO TIME JIMMY STAGGERED OUTSIDE INTO THE MIDDLE OF THE VINEYARD AND PISSED ALL OVER THE GRAPE VINES….BUT, IN THE MIDDLE OF TAKING A PISS JIMMY PASSED OUT AND FELL TO THE GROUND IN A DRUNKIN’ SLEEP…..ABOUT AN HOUR LATER HIS FRIENDS WERE FRANTIC LOOKING FOR “THE DRUNKEN SLEEPING BULL” BUT HE WAS NOWHERE TO BE FOUND…..FINALLY, ONE OF THE VINEYARD WORKERS CAME INSIDE AND SAID THERE IS “SOMEONE SINGING IN THE MIDDLE OF THE VINEYARD”….JIMMY’S FRIENDS IMMEDIATELY RAN WAY OUT TO THE MIDDLE OF THE VINEYARD AND THEY HEARD JIMMY SINGING ITALIAN SONGS !!!!.....WHEN THEY GOT TO JIMMY, HE WAS LAYING ON HIS BACK IN THE MIDDLE OF ALL THE GRAPE VINES EATING GRAPES AND SINGING REALLY LOUD……WHEN JIMMY SAW THEM HE GOT REALLY HAPPY AND HE SAID TO THEM “HEY WHAT ARE YOU GUYS DOING HERE IN ITALY, HERE TRY ONE OF THESE GRAPES THEY ARE THE BEST GRAPES I’VE EVER EATEN”… THEN JIMMY “THE VINEYARD SINGER” STARTED SINGING IN ITALIAN AGAIN “O sole mio - sta ‘nfronte a te!”…JIMMY TOLD ME THAT HE WAS PISSED OFF WHEN HE FOUND OUT HE WASN’T REALLY IN ITALY AND THAT INSTEAD HE WAS JUST IN A DRUNKEN STUPOR STAGGERING AROUND IN HIS FRIEND’S WINE VINEYARD…...YO’, I SWEAR TO GOD THIS IS A TRUE STORY!!!.... HE LATER TOLD ME THAT HE WAS SO DRUNK THAT HE PASSED OUT AND WHEN HE WOKE UP, HIS EXACT WORDS TO ME WERE “GREGG , IT WAS SUCH A BEAUTIFUL NIGHT , THE STARS WERE ALL OUT IN THE SKY AND THERE WERE GRAPE VINES EVERYWHERE AND IN MY HEAD I HEARD ITALIAN MUSIC, I ACTUALLY THOUGHT I WAS BACK IN ITALY TILL MY FRIENDS RUINED IT FOR ME”…….NOW THAT’S WHAT I CALL SOME STRONG ASS WINE!!!!!!!...WOW….I COULD JUST ENVISION MY GOOD FRIEND JIMMY “THE DRUNKEN BULL” PELLECHIA LAYING BACK ALL RELAXED, EATING GRAPES FROM THE VINES, SINGING ITALIAN SONGS WITH A BIG GRIN ON HIS FACE ALL THE WHILE THINKING HE WAS IN ITALY…..YA GOTTA LOVE MY BOY JIMMY “THE IRON BULL” PELLECHIA HE TRULY IS ONE OF A
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KIND!!!!!...“They say that drinking kills brain cells, but the way I figure it is that it’s like a lion chasing a herd of buffalo…. It will only Kill the Slowest Ones LISTEN UP: I GET A LOT OF LETTERS FROM OUR U.S. ARMED FORCES SERVING OUR COUNTRY OVER IN THE MIDDLE EAST, AND I WANNA SAY TO ALL OF THEM , I HAVEN’T FORGOTTEN YOU ….I LOVE YOU ALL AND I RESPECT YOU ALL…THANK YOU!!!.. GET HOME SAFE, YOU ARE ALL MY HEROES…AND CAN SOMEONE PLEASE REMIND THESE “HOLY WARRIORS” INSURGENTS OF THEIR OWN TEACHINGS WHICH CONDEMN THEIR OWN ACTIONS >>“If you take the life of just one innocent person, you then kill all of humanity” …The Muslim Koran …..THE “HOLY WARRIORS” WANT TO LIVE THEIR LIVES ACCORDING TO THEIR GODS’ LAWS, WELL,,,,LIVE spelled backward is EVIL!!!!!… I ALSO GET A LOT OF LETTERS FROM MY BROTHERS IN JAIL…“It takes a long time and many steps to climb to the top of a mountain, but in only an instant, it takes just one wrong step to fall all the way down and crash at the bottom”..GV…..BUT LIKE ROCKY SAID: It ain’t about how hard you hit, it’s about how hard you can get hit, and keep moving forward, how much you can take, and keep moving forward…. But you gotta be willing to take the hits and not point fingers saying: You ain’t what you wanna be in life because of him or her or anybody else other than yourself is WRONG!!. Cowards do that ain’t you! You’re better than that!”...GET UP GO FORWARD AND PROVE THEM WRONG…. SPEAKING OF JAIL HERE IS A QUICK TRUE STORY….I REMEMBER WHEN I WAS LOCKED UP IN JAIL AND THEY WOULD TRANSPORT US CONVICTS TO COURT THE REAL FUCKED-UP PART IS THAT THEY WOULD HAVE 6 OF US INMATES CHAINED WITH ANKLE CUFFS ON AND WE WE’RE ALL ATTACHED TO EACH OTHER BY A LONG CHAIN THAT WENT AROUND OUR WAISTS, THEN TO THE NEXT INMATE…..THEN THEY LOADED US INTO A SMALL VAN, NO BIGGER THAN A REGULAR-SIZED WORK VAN…..ONLY THIS VAN HAD A WALL DOWN THE MIDDLE SO IT WAS 6 INMATES ON ONE SIDE, THEN ANOTHER 6 INMATES ON THE OTHER SIDE…..THAT’S 12 JAIL-MOMO’S IN THE BACK OF A WORK VAN-TYPE VAN….YO’, IF THAT WAS YOU WITH 12 OF YOUR FRIENDS IN THE BACK OF YOUR VAN, YOU WOULD PROBABLY GET A VIOLATION FOR UN-SAFE PASSENGER TRANSPORT…..BUT HEY THE GOVERNMENT CAN DO WHATEVER THEY WANT TO DO, THEY PROVE THAT SHIT EVERYDAY!!!!…..ANYWAY, WHEN WE GOT TO THE COURTHOUSE WE WERE THEN ALL PILED INTO A BIG CAGE WHERE 12 OTHER PINHEADS WERE TRANSPORTED BY ANOTHER VAN WITH AN ILLEGAL-SIZED LOAD OF CONVICTS……BUT HEY WE ALL GOT A NICE BOLOGNA SANDWICH FOR LUNCH….OH YUM,,NOT!!!!.....AND THAT NASTY FAKE-ASS BOLOGNA-SHIT SANDWICH WAS ON SOME SORT OF DRY ASS WHOLE WHEAT BREAD…..I’M SURE YOU JAILHOUSE BROTHERS ARE READING HIS WITH BAD FLASHBACKS….I KNOW MY BROTHERS, I KNOW, …FUCK ’EM ALL……ANYWAY, I FUCKIN’ HATE
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WHOLE WHEAT BREAD, YUKKK!!!!!….NOW HERE IS THE FUCKED-UP PART OF MY LITTLE RANT HERE HERE….YO’, AS ALWAYS, I HAD TO TAKE A SHIT!!!...OH YEAH BABE...I HAD A BOLOGNA SANDWICH ON WHEAT BREAD MONSTER-SHIT-TSUNAMI (pronounced su-nami) … MEANING I FELT MY GUT ERUPTING LIKE Mount St. Helens AND THINGS COULD GET REAL MESSY REAL FAST IF I DID NOT ACT RIGHT AWAY!!!! …IRONICALLY A FEW OTHER INMATES COMPLAINED THAT “THEY HAD TO SHIT TOO” ( IT’S THE DAMN SHITTY JAILHOUSE FOOD AND THE FAKE ASS MEAT THEY GIVE YOU) …BUT, THERE WAS ONLY ONE TOILET AND IT WAS IN THE MIDDLE OF THE CELL WITH NO WALLS OR ANYTHING ELSE BLOCKING ITS VIEW……OOOPS AND MOST IMPORTANTLY, THERE WAS ONE OTHER BIG PROBLEM, THERE WAS NO TOILET PAPER TO WIPE YOUR ASS WITH …..BUT UN-LIKE THE OTHER HERO CONVICTS I WAS LOCKED UP WITH, I COULD NOT HOLD IT IN OR I WOULD HAVE SHIT MY ORANGE JUMPSUIT!!!!....SO I ANNOUNCED TO ALL THE GUYS THAT I WAS SORRY BUT I HAD TO GO, “MOTHER NATURE WAS CALLING ME” AND IF I DIDN’T ANSWER HER CALLING THERE WOULD HAVE BEEN A BAD SITUATION FOR ME AND ALL OF THE REST OF MY FELLOW INMATES, ESPECIALLY WHEN WE WOULD ALL BE BACK IN THAT LITTLE VAN AGAIN ON OUR WAY BACK TO THE COUNTY JAIL……SO THEY AGREED WITH A BIG “OH HELL NO, FUCK THAT” …SO MY FELLOW INMATES ALL TURNED THEIR HEADS AS I SAT ON THE STAINLESS STEEL CONVENIENCE AND RELEASED THE HOUNDS!!!! (SHIT MY BRAINS OUT) …THEN, WHEN I WAS DONE I ASKED ONE OF MY CELLMATES FOR A SANDWICH THAT WAS THROWN ON THE FLOOR BY AN UN-HUNGRY FELLOW CONVICT…..I PROUDLY TOOK THE BOLOGNA OFF AND THEN WIPED MY ASS WITH THE WHOLE WHEAT BREAD >>>BOTH SLICES….YES, I ADMIT, AT FIRST THE BREAD WAS A LITTLE SCRATCHY ON MY ASS, BUT AT THE SAME TIME THAT HELPED CLEAN ME UP A LITTLE BETTER THAN IF I WOULD HAVE USED WHITE BREAD!!!!……YES IT’S TRUE >> I TOOK A SHIT IN JAIL AND WIPED MY ASS WITH A BOLOGNA SANDWICH!!!! …THE OTHER INMATES SHOOK THEIR HEADS IN DISBELEIF BUT SHOWED MY PROPS FOR NOT GIVING A FUCK AND DOING WHAT I GOTTA DO…THAT MY FRIENDS IS SURVIVAL!!!!!!.. “You can stab me with a knife, you can beat me with a club, you can even force me to open my eyes when I’m having sex with my girlfriend, but there’s no way on earth you can make me hold in a Shit Blast when I gotta go….Yo’, there’s a freight train coming, get outta the way or its gonna get messy!!!!!!”....Gregg Valentino I’M OUT..TILL NEXT MONTH, FUCK OFF!!! ! DON’T FORGET TO GO TO MY WEBSITE WWW.GREGGVALENTINO.NET…. MY MAILING ADDRESS IS >> GREGG VALENTINO 3663 LEE RD. # 415 , JEFFERSON VALLEY NEW YORK 10535. BUT PLEASE UNDERSTAND , ITS VERY HARD FOR ME TO WRITE BACK …F/O www.musculardevelopment.com March 2009
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PATRICK ARNOLD
By Patrick Arnold
ARNOLD, PATRICK 93351-11
Prohormones, Conversion Rates and Broscientists OK,
it’s time to discuss your favorite subject: prohormones!! It’s my favorite subject too, as I have spent many years studying and manufacturing the stuff, and have made most of my living selling them. I do wanna move on to other things— but people keep bugging me about prohormones so I keep discussing them. And I am sure this article won’t be the last one on the subject
The Folly of Prohormone ‘Conversion Rates’ Ten years ago when I first introduced prohormones to the marketplace, I presented some research that was meant to illustrate the relative efficiency of a prohormone in converting to an active hormone in the body. I coined the term ‘conversion rate’ which was supposed to represent the amount of active hormone formed in the body after a given period of time. The values for these conversion rates were based on studies done with a series of hormones—androstenedione, DHEA, 5-androstenediol, and 4androstenediol— which were incubated in human blood for about an hour. I wish now that I hadn’t used the conversion rate term in the fashion that I did. Since that time, the concept of conversion rate, based as heretofore described, has become embedded in the popular terminology used by bodybuilding science dudes— whom I refer to as ‘broscientists.’ This has led to gross misunderstandings of how prohormones work in the body and about how to accurately predict the true endpoint potency that a prohormone possesses. These blood incubation conversion rate numbers represent how much a prohormone converts to an active
hormone, about as well as counting how many cars are on the highway at an exact given time represents how many cars have ever been on the highway! Hormone metabolism in the body is a multidimensional system and involves way more things going on than just one thing turning into another and stopping. Just like how a car can get on the highway, then get off on another road, then get on again, then get off on another road etc., a prohormone can convert to an active hormone, then convert back to the prohormone, then convert to the active hormone again, and then convert to something else. And these dynamics are ongoing. One of the most well-known of the prohormones is 4-androstenediol and it is often stated that it has a conversion rate of 15 percent (the number coming from the aforementioned blood study). Well then, let me ask you something: what do you think the conversion rate of testosterone is? Or, to put it another way, how much testosterone do you think you will see in that blood study, relative to the amount you started with? I ask this question to a lot of guys and then I tell them the answer is probably not much different than 15 percent. They look at me like I am nuts. But using the method of this blood incubation, that’s about the number you would get. You see how this is so misleading? Examine the chart of hormone metabolism on the next page. This chart is greatly simplified, but it can effectively illustrate the basics of what happens to steroid hormones after they enter the body. The arrows between the chemicals represent metabolic transformations, with the single arrows designating one-way (irreversible) reactions and the double arrows designating equilibrium (reversible) reactions.
The concept of conversion rate, based as heretofore described, has become embedded in the popular terminology used by bodybuilding science dudes— whom I refer to as ‘broscientists.’
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PATRICK ARNOLD ments of the blood levels, beginning as soon as the prohormone is added to the sample and up until target hormone levels start to fall to insignificance. Then you simply average the numbers. The more measurements, the more accurate it will be. This will tell us how much testosterone your body is exposed to over the entire period of time, rather than just at one single time point (e.g., one hour). Of course, it’s still not that simple. When you ingest a prohormone, it only spends a part of its time in the blood. It spends a substantial portion of its time in the liver and dozens of other tissues of the body and each of these tissues has its own balance of enzymes, with its own tendency to transform steroids in one way or another. So this means the numbers from the blood sample paint an incomplete picture, even if you do take a multitude of samples. You really need to give the prohormone to living human beings and then take blood samples from them over the course of the time it takes for the compound to be processed Anyway, I hope you get my point. And I hope when you hear someone throw around that term “conversion rate” again you tell them to shut up and read this article. And then they can be just as confused as you are right now. Start by looking at 4-androstenediol (4-AD). Notice that it pretty much has only one direction to go and that is toward testosterone (research indicates that this is its sole initial metabolic transformation). Now is that it? Does it just stay as testosterone? Of course not. As you can see from the chart, this newly-formed testosterone can then go right back to 4-AD— although this rarely happens. Or this new testosterone can go on to change to androstenedione and then back again. Alternatively, when it changes to androstenedione, the androstenedione can then convert irreversibly to estrogens or hydroxylated metabolites. Once it does that, the steroid is out of the picture and can no longer go back to testosterone. This is how it works. The steroids are constantly changing in your body to other steroids. Sometimes they go back and forth or on to other things and then perhaps back again, or whatever. Sometimes these whatevers may be an irreversible pathway and then they become part of a new metabolic transformation system. The bottom line is that a prohormone’s efficiency cannot be measured by looking at how much target hormone is hanging around an hour after it is added to some blood. To make a blood incubation test meaningful for our purposes, you would need to keep taking measure-
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How to Make a Hormone No, the answer to the question I am talking about is not “Don’t pay her.” I am talking about making active anabolic steroids from readily available prohormones. Actually, this is not something I would normally write about, but I had writer’s block this month and John Romano said this sort of thing would be something he would be interested in reading. So I thought I would delve into it a little. I have to warn you though, unless you have a background in steroid chemistry, this is not gonna make much sense to you. As you know, prohormones are metabolic precursors to active hormones, which are converted through the action of enzymes in your body. But these same prohormones can also be converted to the active hormones synthetically— that is, by the use of chemicals in a lab. In particular, diols and diones can be made into their corresponding active hormones by procedures that are actually remarkably simple.
Diols The most basic diol is 4-androstenediol. However, it is now illegal. There are still some diols out there, though. On the following page is a list containing 4androstenediol and some other still legal diols. www.musculardevelopment.com
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PATRICK ARNOLD
If you look closely, you will see that all these diols have double bonds in the first ring that are one carbon atom away from the 3-hydroxyl.The hydroxyl at carbon 17, however, does not have this feature. We can use this difference to our advantage and perform what is known as an ‘allylic oxidation.’ Allylic oxidations can be done using a variety of different chemical reagents; however, activated manganese dioxide is the most convenient one to use. What this chemical does is oxidize the hydroxyl at carbon 3 to a ketone, while leaving the 17 beta-hydroxyl unaffected. This leaves you with the classic ‘3-one17b-ol’ structure that most active anabolic steroids possess. The procedure is simple.You dissolve the steroid (let’s say 5 grams) in an appropriate organic solvent (let’s say 250cc of acetone) and then add about six times its weight in activated manganese dioxide. It is important that you use activated manganese dioxide because regular manganese dioxide won’t work.The activated manganese dioxide will not dissolve, but rather it will sink to the bottom. You must then mix the slurry for sev-
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eral hours (say 6-8 hours). After you are done, you filter off the manganese dioxide, or let it settle out and decant the clear layer.This clear layer will contain your active steroid in acetone and you can retrieve it either by slowly evaporating off the acetone, or by adding about five parts water and precipitating the steroid out.The precipitated steroid can then be filtered off and dried. Examples of this reaction are the conversion of 4-androstenediol to testosterone, the conversion of 17amethyl-1,4-Androstadien-3b,17bdiol to dianabol, and the conversion of 4chloro-17a-methyl-androsta-1,4-dien3b-17b-diol to oral Turinabol. Please don’t forget the fact that as soon as you are done with this chemical procedure, you have a controlled substance on your hand and you are therefore committing a felony. It is for this reason that I must remind you now that this is all being presented to you for purely informational and entertainment purposes. Next month I will continue the chemical information and entertainment by discussing the chemical conversion of diones. C’ya! !
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March 2009
TRAINING, NUTRITION, DIET, & SUPPLEMENTATION
NOJUICE Bodybuilding By Eric Broser
CLASH IN COLUMBUS: Arnold Classic Thoughts It
Kai Greene— After sitting out the Olympia to heal an injury, Kai is taking his training to a new level in the offseason in order to put it all together for the ASC. Kai has become a true mass monster recently, but it has been at the expense of some of his trademark conditioning and a somewhat larger waistline. I feel that if Kai is willing to bring his contest weight down just a bit so that he can bring back the definition and dryness he owned at his first pro win, while at the same time combining it with all of the new size he has built onto his frame, he can steal the show in Columbus. Victor Martinez— I will be so happy to see Vic step back onstage, as he is without a doubt one of the best bodybuilders in the world right
now. In fact, a 100 percent on-hisgame Victor Martinez is probably unbeatable at this point in time. The questions are…1) Has his knee fully recovered since his surgery, and 2) Will his time away from the stage help him or hurt him? I am betting we will see a close-to-his-best Victor and a tough fight to the wire between him and Kai. Toney Freeman— Just when I thought the X-man had reached his full potential, he shows up at the 2008 Olympia at his all-time greatest! Toney has always been known for his wide shoulders, tiny waist and flaring quads, but never truly sharp/dry conditioning. Well, in the Olympia he had it all and managed to grab fifth place, although few would have complained if he were
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is truly amazing how time flies, isn’t it? I feel like the 2008 Arnold Classic (ASC) weekend just ended, and here we are gearing up for the 2009 extravaganza! While I do not want to take up my entire column (Steve! More room, please!) on this topic, I do feel compelled to share my thoughts on The Governator’s classic competition. There is only one problem, however. At the time of this writing, I am not exactly sure who is confirmed to compete. I do know Dexter, Phil, Dennis, Lee, Melvin and Jay will not be there, so let me just focus on a few of the top athletes who will more than likely trek to Columbus in order to contest the second-biggest bodybuilding show in existence.
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a couple of notches higher. If big Toney can further improve his arms, chest thickness and back depth, while maintaining the same hardness he showed at the Olympia, he could easily upset everyone’s plans at the ASC. Branch Warren— When I think of Branch, the first word that comes to mind is ‘hardcore.’ His attitude is hardcore; his physique is hardcore; his training is hardcore! We need more guys like this in the sport of bodybuilding to remind us that blood, sweat and tears can carry us where genetics leaves off…just like Gaspari and Yates before him. As far as the ASC goes, no doubt Branch is capable of piercing the top three if he is in shape and his color is on. However, if his conditioning is not 100 percent, he could easily be pushed out of the top six. My hope is that Branch has done his homework in the off-season and will show us improved biceps, an even more refined back, and a super-tight waist along with his striated thighs and wicked vascularity. If he does, he will be a crowd favorite in Columbus! Silvio Samuel— Along with Phil Heath, I would say that Silvio has the thinnest skin in the IFBB right now. His muscle has incredible detail and fullness, which makes him look like a living anatomy chart at every show. Silvio’s only downfalls lie in his overall lack of size and a sub-par back. Is his back poor? Not by any means…but when standing next to guys like Phil, Dexter and Melvin, Silvio comes up a bit short in his back shots. Regardless, his overall package is amazing, and his seventh place at the 2008 Olympia certainly shows that he can hang with the best in the world! Do not count him out of the top four at the Arnold. March 2009
Dennis James— Coming off of a solid eighth place at the Mr. Olympia, Dennis is still a threat in any contest he enters. Last year Dennis began working with MD’s own Chad Nicholls, with the goal of transforming his physique back into the version that garnered him a career high fourthplace finish at the 2003 Olympia. For the most part it worked, although to me his legs looked a bit more shallow than they have in the past. Dennis has enough size and thickness to stand next to anyone, so if he can continue to bring up his quads and refine his muscularity even further, he can end up leaving Columbus with a big check in his mighty hands.
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Gustavo Badell— Over the last few years, Gustavo has been watching his placing slip further and further with each show. However, it is not for a lack of effort, as I truly believe Gustavo to be one of the most passionate and dedicated athletes in the sport. He genuinely loves bodybuilding and does everything in his power to improve with every contest outing. That said, it seems that he has been moving in the wrong direction for the last few years, adding too much size for his frame, which is making him look progressively more ‘boxy.’ Oddly enough, while his upper body is growing, he seems to be lacking some of the mass he used to display in his quads. I personally feel that Gustavo should drop his competitive weight back to between 235-240 (à la 2004), which gives him a better taper, more pleasing lines, and the type of sharp definition that is necessary for him to stay on top. One thing is for certain, though…Gustavo is a true warrior and will never give up the fight to once again be among the best in the world at the sport he loves! It would not shock me at all to see him back in the top five. Well, unfortunately, I did take up my entire column this month discussing the Arnold, but what can I tell you…the ASC is big in our world! However, next month I will be back to answering your questions, giving out my best advice, and hopefully sneaking in some interviews with some of the best drug-free athletes bodybuilding has to offer. Thank you, Steve Blechman, for giving me this voice in your magazine…and thank you to everyone on the MD forums for your incredible and unending support. It is all of us who make up TEAM MD! ! MD 351
KNOWLEDGE IS POWER
Anabolic ResearchUpdate By William LIewellyn
Warning: Opinions expressed in this column do not necessarily reflect the views of this magazine’s publisher or its editorial staff. MD does not condone any form of illegal drug use for bodybuilding or for any recreational purpose. MD also does not condone abuse of legal drugs for any purpose.
Iranian Gear:
Does It Stack Up? Iranian Anadrol In ANABOLICS 2007, you show a picture of oxymetholone from Alhavi pharmaceuticals in Iran. I came across this oxymetholone from Iran Hormone, a different company. Have you heard of them? Is this legit or is this a rip-off? Are a lot of steroids coming from Iran now? To answer your first question, yes, I have heard of the company. Iran Hormone is based in Tehran, Iran, and manufactures a variety of drug products. They presently make
three anabolic steroids in generic form. The first two are nandrolone decanoate and nandrolone phenylpropionate (commonly known as Deca-Durabolin and Durabolin, respectively). These items come in very low doses, carrying only 25mg/mL of steroid each. This is very low for bodybuilding use, of course, making such items in lower demand than many other nandrolone products. The fact that these nandrolones are available very inexpensively, and consumers generally trust them as such low-dosed items are rarely counterfeited, are probably the reasons they circulate at all. The third product is indeed oxymetholone in 50mg tablets. Given the sophistication of counterfeit manufacturers these days, it is always difficult to say with 100 percent
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certainty that something like this is not a counterfeit just by examining a picture of its box. This is especially true when the drug product doesn’t use detailed security features such as holograms or ID verification systems that would make duplication more difficult. Iran Hormone does not. In this case, the box Iran Hormone uses is fairly simple in design, and could be copied without difficulty. I have not been hearing about fakes of this product, however, so I am not immediately suspicious. Best I can tell, this is the legitimate item, and should contain a proper dose of oxymetholone. Note that I was able to get photos of all three Iran Hormone steroids in the latest ninth edition of ANABOLICS so there was something for readers to compare these products to. Iran has traditionally not been a strong ‘source country’ for steroids in the West. But this does appear to be changing, at least to some extent. Shrinking supply in Western nations is probably causing this, as well as strong profit incentives, given that Middle Eastern drug products are usually easier and less expensive to purchase in volume than their Western counterparts. A number of Iranian drugs are now being exported fairly commonly, usually to Europe though, not the United States. The most prominent of these products are stanozolol and methandrostenolone from Ramopharmin, nandrolone decanoate and phenylpropionate from Iran Hormone, and the oxymetholone from Alhavi, and Iran Hormone.
Underground Gear Why are you so hard on underground steroids? Human pharmaceutical steroids are all counterfeit now. The market is worse than underground. Don’t you like any underground companies? I do try not to be overly hard on underground companies. I do concede that there are some good operations out there, which really care about product quality. You need to understand though, this is a market filled with uncertainty by its very nature. Underground drug manufacture is synwww.musculardevelopment.com March 2009
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AnabolicResearchUpdate onymous with reduced safety because there is no government oversight, and no legal accountability. It is the unfortunate result of governmental criminalization of the steroid trade. So in some regard, the dramatic expansion of these products in recent years illustrates the success governments have had in keeping registered drugs out of the hands of illicit commerce. But the underground market is indeed here, and not going anywhere any time soon. And I understand that product quality is something that needs to be addressed for consumers everywhere. On this note, I plan on expanding my previous testing efforts of underground companies. While these tests do not offer assurance the underground market will ever be reliably safe, I do hope it sheds some light on the better operations. Stay tuned, as I will provide more detail in the coming months.
Bad Stacking Prescription I read on the Internet that it’s always best to stack three steroids together, one from each of the three families (testosterone-based, nandrolone-based and DHT-based). This seems very technical and new. I put the stacking list below. Is this possibly the next new way to stack? I figure if anyone knows the answer, you do. Is this really the best way to stack steroids?
The Three Steroid Families for Stacking (Pick 3: 1 from Each List) Family #1: Testosterone Derivatives Testosterone Boldenone Methyltestosterone Methandrostenolone Fluoxymesterone Family #2: Nandrolone Derivatives Nandrolone Norethandrolone Ethylestrenol Trenbolone Family #3: DHT Derivatives Mesterolone Drostanolone Oxymetholone Stanozolol Methenolone Oxandrolone Any time you stack steroids together, you tend to get a greater anabolic effect because you are taking a higher cumulative dose. So in this regard, it is very easy to come up with new stacking theories that to the casual observer,
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seem to work. For example, I could tell you to always add Dianabol to Anadrol. If you only used Anadrol before and started stacking the two, you would probably find this ‘theory’ of mine very effective. Really, however, it doesn’t suggest that I have uncovered any unique synergy between the two steroids. The benefit may simply be caused by the higher dose. In fact, you couldn’t even call my idea a ‘theory’ without some foundation. The same holds true with this premise of ‘three-family stacking.’ When we look at it closely, we find there is simply no logic in saying that there is benefit in stacking one each of a testosterone-, DHT-, and nandrolone-derived steroid. Let me explain further. For this three-family stacking theory to have any validity, we would need three unique modes of anabolic action that all steroids of the same derivative base share, but other ‘families’ did not. Just as a hypothetical example, nandrolone and its derivatives might stimulate growth via the androgen receptor, testosterone and its derivates might block the cortisol receptor only, and DHT and its derivates might support growth via some third pathway. If this were true, stacking the three types would make a lot of sense, as it would encompass all three modes of growth. Upon examination, however, this idea quickly falls apart. For one, most of the growth achieved via anabolic/androgenic steroids occurs because the drugs all activate the same androgen receptor. Stacking tends to facilitate growth mostly by increasing stimulation of this receptor, not necessarily by adding ‘new modes of action.’ Even when we are able to identify unique properties to the most well-known and studied base steroids (nandrolone, testosterone and DHT) that might aid growth, these traits would have to be retained by all of their derivative steroids no matter how much you chemically altered them. This just isn’t the case. Individual modifications can change the character of a final steroid drastically, and similarities to its original base are often very difficult to see. A ‘base-driven’ mode of anabolic action has never been identified nor even logically theorized in 50 years of steroid research, and I see no basis for such a concept now. The three-family stacking idea seems to me an obvious result of an assumption. It was probably something to the effect of, “since there are three different types of steroid ‘bases’ for synthesis, this means there are three different types of anabolic steroids. It, therefore, is best to stack one of each type together.” This is really just simplistic thinking. In the end, knowing the base of a steroid is really only relevant for a chemist’s understanding of its structure. This is most certainly not a road map to stacking success. While there may be many reasons why you would want to choose one type of drug combination over another (or might not feel a need to stack at all, for that matter), what each steroid is derived from is far less important than its character (aromatizable or not, primarily androgenic or anabolic, oral or injectable, etc.). ! Know Your Gear! William Llewellyn’s ANABOLICS 9th Edition (2009) is out NOW. Order your copy of this monster steroid reference guide today by calling 888-828-8008 or visiting www.AnabolicsBook.com. www.musculardevelopment.com March 2009
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BODYBUILDING WITHOUT GENETICS
The Anabolic Freak By Dave Palumbo, Editor-in-Chief, musculardevelopment.com
Warning: Opinions expressed in this column do not necessarily reflect the views of this magazine’s publisher or its editorial staff. MD does not condone any form of illegal drug use for bodybuilding or for any recreational purpose. MD also does not condone abuse of legal drugs for any purpose.
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For many, the inability to relax and turn your thoughts off results in trouble falling asleep. While general anxiety and irritability can often be ignored or dealt with through medicinal means, trenbolone’s blood pressure-elevating effect is serious business. Remember, the kidneys filter the blood and remove toxins. If the pressure going into the kidneys is too high, there’s a very good chance that over the course of several years, the kidney’s filtering apparatus can get damaged. When the kidneys can’t filter the blood at maximal rates, the glomerular filtration rate (GFR) drops, and kidney function is compromised. Since headaches are telltale signs that blood pressure may be elevated beyond what’s safe, I would suggest you go to your doctor for a complete workup. If your blood pressure is too high (diastolic pressure— lower number— greater than 90), I’d suggest cycling off the trenbolone for six to eight weeks to see if things return to normal. If you’re really determined to use trenbolone, have your doctor write you a prescription for an anti-anxiety medication such as Lexapro or Zoloft. Additionally, the occasional use of Xanax or Valium is quite beneficial for sleepless nights and moments of extreme anxiety or panic. If you choose to avoid using trenbolone altogether, good alternatives would be Equipoise (boldenone), Deca-Durabolin (nandrolone decanoate) or Masteron (dromostanolone). They’re all highly anabolic, mildly androgenic compounds.
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PHOTOS BY PER BERNAL
Dave, I used trenbolone acetate during the last eight weeks of my pre-contest diet, as you recommend. During that time, I suffered from terrible anxiety and headaches that seemed to worsen as the days passed. I also had trouble sleeping for more than 2-3 hours at a time. Could these symptoms be attributed to the trenbolone? If so, what can I use as a substitute in my next diet? I love the way I look while taking tren, but I can’t take the side effects. Trenbolone acetate is a very potent anabolic/androgenic steroid. Most people think of testosterone as being the most androgenic steroid available. The truth of the matter is that trenbolone acetate is four to five times more androgenic than the gold standard, testosterone. As such, along with its great strength and muscle-building effects, you get a tremendous mood-altering effect. Many users report aggression, irritability and general anxiety. For some, the anxiety becomes more than the person can handle and they’re forced to stop using the drug.
Dave, have you ever seen any positive results from topical fat-loss creams? I know Dan Duchaine was a huge proponent of topical yohimbine cream, but I haven’t seen or heard of any great results. I also see that one fat-burning cream on the market uses usnic acid (a component of your fat-burner, LIPOLYZE). Is there any merit to topical use of usnic acid? I get at least three to five questions per day concerning the use of topical fat-loss creams. I think the reason is that people want to find a way to spot-reduce fat in all their trouble areas. The truth of the matter is that if an effective site-specific fat-loss cream existed, it would be selling off the shelves. While Dan Duchaine was an advocate of using yohimbine on estrogen-dependent fat cells, his theory was to spot-inject the yohimbine directly into the fatty tissues. Whether you rub the yohimbine on or you inject it locally, the result is usually the same— the stuff gets into the body and enters the bloodstream. Think about what happens when GH or insulin is injected locally. After a few minutes, it enters the bloodstream and starts exerting its effects in all the tissues throughout the body. In essence, you’re merely infusing the supplement or drug into the general circulation through a rather circuitous route. This certainly won’t cause localized fat loss and it might, in fact, have less of an effect due to the difficulty in absorption through the skin. Having said that, the use of a topical usnic acid won’t have a localized effect either, since the compound needs to enter the circulation and access all the cells of the body and cause the mitochondrial membranes to become leaky and energy-inefficient. I’m on a low-carb diet similar to the type you put your athletes on. Do you put your guys back on carbs for the off-season? If so, can you tell me why? What’s the carbohydrate’s place in the process of building muscle? Dave, I know you’ll give me the No Bull answer!
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Carbohydrates are like gasoline in a car— they fuel the car but they don’t affect the size of the motor. Off-season, you want to eat enough carbohydrates to fuel your workouts and feed your brain but if you overdo it, you’ll overfill the tank (glycogen stores) and you’ll wind up getting fat. Remember, carbs spare the protein and fats you consume so that they may be used for building and repairing muscle. If you don’t eat enough carbohydrates, some of the fats and protein will, invariably, get used for fuel. While you won’t lose muscle, the limited resources make it harder to grow at an optimal rate. In the December issue of MD, Eric Broser wrote an article that listed seven reasons why a zerocarbohydrate diet is bad for bodybuilders. He claimed that low-carb diets result in no insulin production, high cortisol, low thyroid, low GH, low IGF-1, a compromised immune system and impaired gene expression for muscle hypertrophy. What’s the deal with these claims? I really don’t want this to turn into a bash on Eric Broser’s response because I really like the guy and respect what he’s doing in the industry. However, when people make bold statements like this, I feel they must be held accountable for what they say. Let’s start by addressing the statement, “Without any carbs, there will be no insulin!” Eric then goes on to explain that without insulin secretion pre- and post-workout, you won’t transport vital nutrients into muscle cells. Anyone who knows anything about biochemistry will realize this statement is ludicrous, since glucose is constantly being made in the liver via gluconeogenesis (remember, 80 percent of the glucose you use during weight training comes from amino acids). In order to shuttle this glucose into the working muscle cells, insulin in required. Likewise, it’s important to understand that in a low-insulin environment, GH and IGF-1 levels are elevated. IGF-1 can do everything insulin can do (except store fat)… and it does it better!
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BODYBUILDING WITHOUT GENETICS With regard to the statement that low insulin leads to increased cortisol, I have to remind Mr. Broser that when consuming a high-protein/moderate fat/low-carb ketogenic diet, cortisol levels will be low (not high) because the brain is feeding on fats. Contrary to what he’s thinking, cortisol levels are much more elevated while on a high-protein/moderate carb/low-fat diet, because the brain is constantly looking for glucose to feed itself. When blood glucose dips (especially between meals), cortisol (a stress hormone) is released, and it helps to raise blood sugar by telling the liver to turn amino acids (possibly coming from muscle) into glucose. Given the fact that we now know that cortisol levels are low while following a high-protein/moderate fat/low-carb ketogenic diet, Broser’s statement, “With more cortisol, there will be decreased thyroid function” becomes much more relevant to his high-protein/moderate carb/low-fat diet. However, what he may have meant to say was that low insulin levels can decrease T4 (inactive thyroid hormone) to T3 (active thyroid hormone), thus reducing the Name: Juan Morel Age: 26 Height: 5’11” Weight: Off-season: (260); pre-contest: (215)
output of functional thyroid hormone. This is certainly true, and it’s why I recommend a weekly insulinspiking ‘cheat meal’ once a week! When addressing Broser’s statement that attempts to correlate elevated cortisol with low levels of GH and IGF-1, I have to again remind him that cortisol will be much higher on a diet where the brain is dependent on glucose (i.e., his high-protein/moderate fat/low-carb diet). While on high-protein/moderate fat/low-carb ketogenic diets, insulin levels are low, GH levels are high, and IGF-1 levels are also elevated. Will the exclusion of carbs, preand post-workout, result in a suppressed immune system? No way! Remember, immune cells are made from protein and fat; therefore, it’s insane to think that no pre- or postworkout carbs would have any effect whatsoever. More likely, the immune system will suffer on a diet that is deficient in essential fatty acids. When Dr. Scott Connelly was doing his initial research on burn patients, he found that diets as high as 10,000 calories in carbs per day wouldn’t stop patients from withering away and dying of wasting and
Anabolic Freak of the M onth: Juan Mo rel
Contest Highlights: 2007 NPC New Jersey East Coast, 2nd, light-heavyweights th 2007 NPC Eastern USA, 16 , light-heavyweights 2008 NPC New Jersey Suburban Championship, 1st place, heavyweights; overall 2008 NPC Eastern USA, 2nd, heavyweights Current Profession: personal trainer Juan ‘Diesel’ Morel first appeared in the pages of Muscular Development after sending me an impressive photo of himself when he was incarcerated at the Arthur Kill Correctional Facility in Staten Island, NY. Several months after this photo ran in the Prison Bodies section of this column, Juan was released from jail and he contacted me for my help in preparing for an upcoming bodybuilding competition in six weeks. I was a little taken aback at first, but I truly admired his courage and determination. Amazingly, Juan wound up placing second at the 2007 NPC New Jersey East Coast and then one week later, he failed to make the cut at the ultra-competitive NPC Eastern USA. This taste of competition only served to fuel Juan’s desire to be the best. Juan Morel’s story started many years earlier on the mean streets of Jamaica, Queens. By his own admission, he was
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immune system failure. However, when amino acids and essential fats where added to the IV bags (at a mere 3,000 calories), the patients began gaining weight and resisting infection. Finally, I’d love for Broser to show me one stitch of research that demonstrates that bodybuilders, who follow a high-protein/moderate fat/low-carb ketogenic diet, have compromised muscle hypertrophy genes. That’s one study I’d like to read. The problem is that it doesn’t exist. Dave, I have seen a lot of new cortisol-reducing products on the market that contain the ingredient ‘adrenosterone.’ Is there any merit to these products? Would they have any place in a pre-contest cycle? While the hormonal precursor ‘adrenosterone’ has been talked about for many years, it’s still a very new product on the supplement market. Sold primarily by Patrick Arnold’s company, Ergopharm, under the brand name 11 OXO, adrenonsterone works by inhibiting the action of the enzyme, 11bhydroxysteroid dehydrogenase type
always in trouble and he never thought he’d leave his ‘hood. According to Morel, “People said I’d never amount to anything and that I’d either be dead or in prison by the time I was 21. The sad part was that I believed them.” Despite all the negativity in Juan’s life, he did shine when it came to drawing. His art teachers in high school were the only ones who believed in him and his artistic talents. Unfortunately, at age 16, Juan dropped out of school and became addicted to the streets— selling drugs and wasting his life playing handball and basketball in the park. Everything changed when Juan turned 19. His beautiful daughter was born and his life turned around. He left the streets and went to live with his parents and his daughter’s mother in the Bronx. However, by age 21, misfortune struck while Juan and his best friend were ‘play wrestling’ on the floor of his house. Juan accidentally broke his friend’s neck, which ultimately resulted in the boy’s death. If the guilt of what happened wasn’t bad enough, Juan wound up serving four long years in prison for his unfortu-
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BODYBUILDING WITHOUT GENETICS nate mistake. When the man who would come to be known by the nickname ‘Juan Diesel’ started lifting in prison, all he was looking for was a little stress relief. He started reading bodybuilding magazines to learn more about different workout routines and diets. Juan was amazed at how incredible the guys in the magazines looked, so he started eating and training like a bodybuilder. Eating in prison isn’t easy. Believe me, I know! Juan wound up eating tons of canned mackerel and tuna, rice and beans. However, after only six months of lifting, he entered the annual prison bodybuilding competition and won the heavyweight class on his first try. The following year, 2006, he won the heavyweight and overall title in convincing fashion, and that’s when he mailed his photos and story into my column. Since his release from prison, Juan has been working as a personal trainer. Most days, he puts in 10-12 hours to ensure that he stays in a positive environment and that he earns enough money to pay for all his food and supplements. After his second-place finish at the 2007 NPC New Jersey East Coast and his failure to make the cut at the Eastern USA, Juan put all his efforts into the 2008 NPC Suburban and NPC
1 reductase. When this enzyme system is blocked, cortisone can’t be converted to its catabolic end-product, cortisol. While inhibiting cortisol sounds like a great thing for bodybuilders because of the immunesuppressing, abdominal fat-storing and muscle-wasting effects, we must also remember that cortisol has many important actions in the body such as blood sugar regulation and anti-inflammation. I’ve talked to a few people who’ve used 11 OXO, and most thought it worked pretty well. They felt like they recovered better from their workouts and they had an easier time dropping body fat. Increased recovery can result from less catabolic hormones being produced following stressful workouts. Likewise, when cortisol levels are lowest, less glucose gets produced in the liver via gluconeogenesis. Lower blood sugars result in lower insulin output. This leads to less body fat storage. On the negative side, several users of 11 OXO whom I spoke to complained of chronic joint pain. When too much cortisol is inhibited, inflammation can rise to unsafe levels. Therefore, if March 2009
Eastern USA Championships. His efforts paid off in a big way. He won the heavyweight and overall title at the Suburban and he placed second at the Eastern USA in the heavyweight class, behind two-time winner and top-five national competitor Anthoneil Champagnie. Juan’s future goals are to compete at the national level in 2009 and to eventually earn his IFBB pro card. When I asked Juan whether he thought it was a coincidence that he just happened to pick up a copy of Muscular Development, just happened to read the Prison Bodies section in my column and just happened to get locked up in a prison that holds annual bodybuilding shows, he flashed me that knowing smile that only someone who’s overcome adversity could possibly understand and said, “There is no such thing as coincidence. I know I’m on the right path now. I just want to be a positive role model to all the kids on the streets who had it rough like me. I want them to know that yes, it’s possible to accomplish positive things in your life. You can do anything you set your mind to!” Juan ‘Diesel’ Morel’s second appearance in this column is proof positive that everyone deserves a second chance to be the person they could have been!
you’re gonna use a product like 11 OXO, listen to your body and back off the dosage if you start experiencing painful joints or symptoms of low blood sugar.
Prison Bodies Larry Hutchinson sent in this impressive photo from the Fishkill Correctional Facility in Beacon, NY where he’s currently incarcerated. Eating only the prison food and training in a less-than-spectacular facility, Larry has the physique of a top national-level bodybuilder. He also has the distinct honor of being the first man in the New York State Prison System to ever break the 2,000-pound mark in powerlifting with a 525pound bench, 800pound squat and 725pound deadlift. When you try to imagine how a prisoner who eats marginal food, trains on beaten-up weights and has no access to supplements or musclebuilding drugs can possibly accomplish such an incredible feat of strength, you realize that Larry defies all laws of probability. He explains that his incredible physique and strength is the result of inspiration and dedica-
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tion. According to Hutchinson, “They keep me moving forward in bodybuilding, and in life.” Larry would like to thank MD for all the great information and guidance he’s gathered over the last several years. He reminds us, “It’s the articles in the pages of MD that push me to go on and to keep growing.” One look at his physique and strength accomplishments confirms that MD is truly all things to all folks!
Reminders My Personal Training Certification Course, S.M.A.R.T., is now available online at smarttrainingonline.com. Become a certified personal trainer from the convenience of your own home. I personally wrote the information-packed 100-page manual and I guarantee it’s the most comprehensive diet, supplement and training manual available. By popular demand, a paper (hard copy) version is now also available for $39.99. Check out the web address above. ! To purchase my book, Perfect Prison Physique, please send a $25 money order to the address below or order online at davepalumbo.com. To order any of my SPECIES supplements visit speciesnutrition.com.
Dave Palumbo P.O. Box 1122 Seaford, NY 11783
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AnabolicEdge
By Jose Antonio, PhD
Androgens, SARMs And Stupid Science Gateway Drug— Stupid Stuff From The Annals Of Science More on the evils of androgens. With folks dying right and left from alcohol, tobacco and tangling with terrorists, we have a bunch of wishywashy busybodies who are convinced that androgens are evil incarnate. For instance, a recent investigation interviewed six patients (four men and two women) with experience of anabolicandrogen steroid (AAS) use who were attending an addiction clinic for what they believed were AAS-related problems. The patients were interviewed in-depth about their life stories, with special emphasis on social background, substance use, the development of total drug use and subjective experienced psychological and physical side effects. Researchers discovered, by golly, that there was significant variation in the development of drug use in relation to social background, onset of drug use, relationship to AAS use and experience of AAS effects. All patients had initially experienced positive effects from AAS but, over time, the negative experiences had outweighed the positive effects. All patients were dedicated to excess training and took AAS in combination with gym training, indicating that the use of these drugs was closely related to this form of training. Use of multiple drugs was common either in parallel with AAS use or serially. Therefore, in their infinite wisdom, these scientists concluded that AAS use can develop either with or without the
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concomitant use of other drugs of abuse. The use of AAS can, however, progress to the use of other drugs. Egads!!! A gateway drug (OK, I added that for dramatic effect).The study also indicated the importance of obtaining accurate, comprehensive information about the development of AAS use in designing treatment programs and 1 prevention strategies in this area.
Researchers discovered, by golly, that there was significant variation in the development of drug use in relation to social background, onset of drug use, relationship to AAS use and experience of AAS effects. This study is so dumb; first of all, it is SIX, count ‘em…six case studies; certainly there will be a self-selection issue of fu#$ed-up people who are likely to have drug problems in general. What this study ignores is the data published in the Journal of the International Society of Sports Nutrition (JISSN), showing indeed that the average androgen user is 2 NOT an abuser of drugs. In this study, researchers examined nonmedical anabolic-androgenic steroid (NMAAS) use. United States-based male NMAAS users (n = 1,955) were recruited from various Internet websites dedicated to resistance training
activities and use of ergogenic substances, mass e-mails, and print media to participate in a 291-item web-based survey. The Internet was utilized to provide a large and geographically diverse sample with the greatest degree of anonymity to facilitate participation. Here is what they found. The majority of respondents did not initiate AAS use during adolescence and their NMAAS use was not motivated by athletics. The typical user was a Caucasian, highly-educated, gainfully employed professional approximately 30 years old, who was earning an above-average income, was not active in organized sports, and whose use was motivated by increases in skeletal muscle mass, strength, and physical attractiveness. These findings question commonly held views of the typical NMAAS user and the associated underlying motivations. As you can clearly see, most ‘users’ are highly educated white guys who want bigger pecs. The notion of androgens as being gateway drugs is just plain silly, stupid, and silly. It really is silly; and not very scientific.
Move Over, Viagra The relationship between hypogonadism and erectile dysfunction (ED) has not been completely clarified but let’s face it, if you have ED, than a little bit of T can’t hurt, right? This study evaluated the efficacy and safety of a 50mg/day of 1 percent hydroalcoholic testosterone gel applied on non-scrotal skin for hypogonadal men with sexual dysfunction. Researchers found
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AnabolicEdge that subjects with ED at baseline (61.2 percent) showed significant increase of (Index of Erectile Function) IIEF-6 3 score after six months of treatment. Now I guess someone will stack it with Cialis.
T Enhances Muscle In HIV Men Sixty-one HIV-infected men with weight loss were randomized to receive weekly intramuscular injections of 300mg of testosterone enanthate or placebo for 16 weeks. Testosterone administration was associated with increased fat-free mass (i.e., muscle). Also, leg press strength increased significantly in testosteronetreated, but not placebo-treated, men. Men receiving testosterone demonstrated significantly greater improvements in mental health and qualityof-life scores than those receiving placebo and improvements in fatigue/energy and mood scores that were not significantly different from those receiving placebo. Thus, improvements in mood, fatigue, and quality-of-life measures in the testosterone group, although clinically 4 important, need further confirmation. I wonder if testosterone enanthate is a gateway drug to friggin’ feeling better?
need to tease out those effects first. Another SARM, called JNJ37654032, has also been studied in orchidectomized rat models. Why can’t they give SARMs normal names? What’s up with this alphabet soup? Anyhow, they found that it stimulated growth of the levator ani muscle with ED(50) 0.8mg/kg, stimulating maximal growth at a dose of 3mg/kg. Researchers concluded that JNJ37654032 is a potent, prostate-sparing SARM with the potential for clinical 6 benefit in muscle-wasting diseases. SARMs are a fascinating category and in my opinion, will certainly ‘replace’ anabolic steroids or androgens. Athletes will want the anabolic effects minus the crazy androgenic effects. Hey, it can make muscle grow and keep your prostate small (one of the few things guys want to be small). That, my friend, is a gateway to more money, fame, and women. Just kidding. ! Jose Antonio, PhD, is vice president of the National Strength and Conditioning Association. He has a PhD in muscle physiology and is chief executive of the International Society of Sports Nutrition. References:
SARMs As you are well aware, this new class of drugs, selective androgen receptor modulators (SARMs) maintains the beneficial effects of androgens, including increased muscle mass and bone density, while having reduced activity on unwanted side effects. Amen to that, mister! A novel SARM, LGD-3303, was studied in a castrated rat model of androgen deficiency. LGD-3303 has potent activity on levator ani muscle but is a partial agonist on the preputial gland and ventral prostate. LGD-3303 never stimulated ventral prostate above intact levels in spite of increasing plasma concentrations of compound. Tissue selective activity was maintained when LGD-3303 was dosed orally or by continuous infusion, two routes of administration with markedly different time vs. exposure profiles. Well, this particular SARM needs some work; 5 who needs a bigger prostate? They
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1. Skarberg K, Nyberg F, Engstrom I. The development of multiple drug use among anabolic-androgenic steroid users: six subjective case reports. Subst Abuse Treat Prev Policy, Nov 28 2008;3(1):24. 2. Cohen J, Collins R, Darkes J, Gwartney D. A league of their own: demographics, motivations and patterns of use of 1,955 male adult non-medical anabolic steroid users in the United States. J Int Soc Sports Nutr, 2007;4:12. 3. Corona G, Petrone L, Fisher AD, et al. Six-month administration of 1% testosterone gel is able to restore erectile function in hypogonadal patients with erectile dysfunction. Arch Ital Urol Androl, Sep 2008;80(3):103-108. 4. Knapp PE, Storer TW, Herbst KL, et al. Effects of a supraphysiological dose of testosterone on physical function, muscle performance, mood, and fatigue in men with HIVassociated weight loss. Am J Physiol Endocrinol Metab, Jun 2008;294(6):E1135-1143. 5. Vajda EG, Lopez FJ, Rix P, et al. Pharmacokinetics and pharmacodynamics of LGD-3303, an orally available non-steroidal selective androgen receptor modulator (SARM). J Pharmacol Exp Ther, Nov 18 2008. 6. Allan G, Sbriscia T, Linton O, et al. A selective androgen receptor modulator with minimal prostate hypertrophic activity restores lean body mass in aged orchidectomized male rats. J Steroid Biochem Mol Biol, Jun 2008;110(3-5):207-213.
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MuscleTech RESEARCH REPORT By Team MuscleTech Research and Development
BODYBUILDING Q&A Q:
I’ve been working out for a while and I feel like I’ve tried just about everything possible to maximize my workouts— but there has to be something more that will really make a difference. Lately, I’ve seen a lot of the ‘hardcore’ bodybuilders carrying around shaker cups while they train. What are they consuming during workouts and what are the benefits of it? The guys you see carrying shaker cups around the gym while training may have adopted a new winning formula for new muscle growth that the bulk of the bodybuilding community has yet to get in on! The truth is, when training you have to do everything you can toward achieving one goal— providing hardworking muscles with the vital anabolic ingredients required to ensure maximum muscular performance and growth during your workouts. And the best way you can do that is with a ™ research-based formula like INTRAVOL . Every bodybuilder knows the importance of capitalizing on the critical post-workout time slot, but the latest research reveals that during workout (intra-workout) supplementation is absolutely critical to new muscle growth. A groundbreaking 12-week study conducted at the School of Human Movement Studies at Charles Sturt University in Australia shows overwhelming clinical evidence that ingestion of a liquid carbohydrate and a unique essential amino acid complex— intra-workout— dramatically enhances anabolism following resistance training. By maximizing anabolic hormone responses via the upregulation of insulin and the minimization of cortisol concentration levels, researchers successfully mitigated net
A:
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hormone-mediated protein degradation (catabolism) and drastically increased anabolic myofibrillar activation (muscle growth). As a result of creating a glycogen sparing, cortisol-reduced environment, test subjects actually gained 9.04 pounds of lean muscle compared to the placebo group, which only gained a meager 3.97 pounds. In the same study, test subjects also increased their 1-rep maximum leg press by an average of 129 pounds more than the placebo group (463 vs. 334 pounds). So in other words, not only does supplementing with an intra-workout shake build muscle, it also increases your in-gym performance. These astounding results were achieved by consuming the precise key ingredients found in Team MuscleTech’s breakthrough ™1 during workout formula— INTRAVOL After seeing results like these, it’s easy to understand why you’re beginning to see so many bodybuilders sipping on shakes between sets. To achieve the best results from your intra-workout supplementation, don’t rely on inferior intra-workout formulations that fail to do anything but make you feel bloated. In order to capitalize on the musclebuilding potential of the critical intraworkout period, you need to activate peak myocellular volumization as fast as possible during your workout. ™ That’s why Team MuscleTech created ™ INTRAVOL — The World’s Most Advanced Intra-Workout Muscle Growth Amplifier. Engineered with five myo-activating matrices for peak hypertrophic response as well as ™ OsmoSig — the world’s first osmosensing nutrient transport technolo™ gy— INTRAVOL maximizes nutrient uptake directly into the muscle cells
being trained, creating the optimum anabolic environment fast! As a result, ™ INTRAVOL is engineered to stave off muscle protein degradation as well as accelerate the activation of hyperhydrated muscular pumps, intracellular protein synthesis and glycogen reloading— resulting in superior performance in the gym. ™ INTRAVOL has been formulated based on proven scientific ratios of key compounds tested in cutting-edge university studies to create the most intensive, muscle- and strength-building state imaginable. After trying ™ INTRAVOL , you’ll immediately notice a dramatic difference in your training sessions that will forever change the way you look at intra-workout supplementation. Get the brand new, pre™ cisely formulated INTRAVOL by Team ™ MuscleTech . ! Reference: 1. Bird, P. Stephen, et al. (2006). Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. European Journal of Applied Physiology, 97: 225-238.
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INJURY & REHABILITATION By Victor Prisk, MD
AskTheDoc After training calves, the next morning my heel hurts badly when I get up out of bed. It is now starting to hurt more toward the end of the day. What’s up, doc? As an orthopaedic surgeon, this sounds like the bane of my existence— plantar fasciitis. Plantar fasciitis is a painful inflammatory condition of the plantar fascia. The plantar fascia is a tight ligament on the bottom of the foot that connects the heel to the base of the toes. It plays an important role in maintaining the arch of the foot.
Plantar fasciitis is often associated with long periods of standing or walking, or sudden changes in weight-bearing activity. I often see this condition in patients who were relatively inactive and then become more active. For instance, I see this after doing a total knee replacement, after patients have less knee pain and become more active. I also see this in people who have changes in their foot alignment that result in more pronation or flattening of the foot. But, you are not an inactive or overweight person— you are a fitness athlete! Why does your calf day result in this pain? Well, some believe that plantar fasciitis is perpetuated by a tight gastrocnemius muscle. The gastrocnemius is the calf muscle that crosses the knee joint and is tightest when you stand. After sleeping, the calf muscle gets tight because you don’t hold your toes up at night. And, I bet it is much tighter the morning after your calf workout. That first step in the morning when
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you straighten your knee and dorsiflex your ankle puts a great deal of stretch on this muscle. The gastrocnemius connects to the heel. When this is tight, it puts more stress on the plantar fascia as the toes touch the ground and it has to fight the tight gastrocnemius muscle. All of this stress is applied to the plantar fascia, which pulls on the heel, causing excruciating pain. Pain is usually felt on the inside bottom portion of the heel. It often subsides after walking around for a few minutes, then gets worse toward the end of a day of being on your feet. Obesity, weight gain, jobs that require walking on hard surfaces, walking up hills, and shoes with little or no arch support often exacerbate this condition. However, there are a few conditions that should be ruled out when you have heel pain, such as calcaneal stress fracture, insertional Achilles tendonitis, nerve pain and even tumors. In an Arnold accent, “It’s not a tumor!” I always wanted to say that. In all seriousness, this condition can be quite disabling to an athlete. It is important to begin treatment early, before it becomes constantly painful. At its worst, some people need crutches or a ‘cast boot’ to walk. There are many ways to treat this and the key to the treatment is consistency. First of all, stretching the gastrocnemius muscle is very important. Doing Achilles tendon or runner’s stretches with the knee straight, twice a day, is easy to do. Stretch slowly for 30 seconds five times on each side, once in the morning and again at night. That’s only 10 minutes of stretching. In addition, avoid activities where you stand on the ball of the foot for long periods. Second, deep tissue massage of the plantar fascia where it hurts can be done twice a day. I recommend doing
this in a number of ways. You can roll a tennis ball or golf ball on the bottom of the foot. You can see a massage therapist or dig in with your hands. At the end of the day, rolling your foot on a water bottle made into ice can be soothing to the burning pain. This massage, in combination with gastrocnemius stretches— when done consistently— can cure much of plantar fasciitis.
Third, with the diagnosis of plantar fasciitis, most insurance companies will approve a couple of orthotic devices. A custom orthotic with a medial arch support and a cushioned heel will often off-load the plantar fascia when you are on your feet during the day. An over-the-counter arch support and heel cup may also help. Another orthotic device is the night
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AskTheDoc— Injury & rehabilitation splint. This is a device that holds the foot in dorsiflexion and stretches the Achilles tendon, and thus the gastrocnemius, while you sleep. Fourth, a change in shoe wear is important. Avoiding open-backed shoes, sandals, flats or flip-flops will help. A shoe with a slight heel and good arch support will help. A type of shoe that is fantastic for treating this condition is the MBT shoe by Swiss Masaius. It has a cushioned heel and a bottom that rolls and propels you when you walk. Medical treatments are a last resort in plantar fasciitis. If your physician or podiatrist wants to give you an injection on your first visit, find another doctor. An injection can result in a rupture of the plantar fascia, which can be devastating for an athlete. Do the more conservative exercises first. Non-steroidal antiinflammatory drugs (NSAIDs) may help but are often ineffective. Some doctors may also tell you that you have a heel spur that needs to be surgically removed. The heel spur is a result of the extra tension on the flexor digitorum brevis and not the cause of plantar fasciitis pain. When the condition is resistant to
stretching, massage, orthotics, night splints and shoe changes, shock wave therapy or surgery may be tried. Extracorporeal shock wave therapy (ESWT) has been used with some success in patients with symptoms lasting more than six months. ESWT is the same procedure used to break up kidney stones. The treatment is nonsurgical, but is painful, and should be done either under sedation or with local anesthesia with or without intravenous sedation. ESWT re-inflames the area and in doing so, increases blood flow as a means to heal the area. After the procedure, it can take as long as six months to see results. Most patients should improve after one year of nonsurgical treatment, without any long-term problems. A few patients may require surgery, which has great risks. The risk that the plantar fascia ruptures or becomes incompetent after surgery is an unfortunate problem. A flatfoot deformity is a high price to pay for heel pain. Don’t get me wrong, I love to operate, but you should exhaust all of your conservative treatments first. Be honest with yourself. Did you do your stretches and massage every day?
I had a fantastic time at the Nationals. Thank you, Mr. Manion! I have to give a shout-out to a few of my champion friends… way to go, Peter Putnam and Guy Cisternino! Peter definitely deserved the Steve Stone award. It’s about time, Peter! I’ve made some good friends in the bodybuilding world and next to Timothy Corscadden, the tattooed freak, this guy is Mr. Dedication. Mike Z, better known as the Algebra Wizard, is a math teacher who has taken his profession to heart. Check out these tats! They say ‘education’ and ‘discipline.’ No wonder he dates the famous Debbie Kruck!
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PHOTOS COURTESY OF DR. VICTOR PRISK
What’s Up With Dr. Prisk?
BODYBUILDING’S MOST POWERFUL TECHNIQUES
Extreme Muscle Enhancement By Carlon M. Colker, MD, FACN
GHRELIN: Growth Hormone Meets Its Maker W
hen my sister Pamela and I were little kids, our dear mother would set all things in motion. In other words, if she did not wake our asses up and sometimes literally pull us out of bed, we’d gladly squander the day. Like clockwork, mom gave us a gentle and sweet wake-up nudge and kiss. Exactly 5 minutes after that it was a stern warning. If you ignored that, then precisely 5 minutes later the sheets came off, and so did you if you didn’t get the hint! Once we got used to the precision of mom’s routine, however annoying, it did provide a certain comfort in its predictability. When motion began, everything fell into place like clockwork. Faces were washed, teeth brushed, hair combed, clothes put on, book bags packed, breakfast eaten, lunch bags grabbed and outside we’d be, front and center, waiting for the bus. After that we were subject to the order of school, then our after-school programs, and finally home for homework, dinner, shower, a bit of playtime and right back to bed to start all over again! Looking back, it was this regimentation that prepared us for life. I became a doctor and my sister is a lawyer. To this day, we both remain habituated to the ingrained structure that all started with our mom. Mom was the proverbial atom that set the chain reaction of molecules in motion to follow. There’s a lesson in
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life here— it’s about finding the starting point where the essence of the very best things in life begin. Every smart person knows that by going back to the source, you usually get the best results. The same applies to the human body, from the most obvious functions all the way down to the very neurotransmitters and hormones that govern our health and well-being. Identify this proverbial spark and you understand how the fire begins!
There’s a lesson in life here— it’s about finding the starting point where the essence of the very best things in life begin. Ghrelin is such a spark. It is a small 28-amino-acid peptide protein with a fatty-acid side-chain naturally produced in the human body. It is produced and secreted by endocrine cells in the gastric fundus, as well as by the hypothalamus, to a smaller degree. Classically, ghrelin has been described in scientific literature as an important factor in the control of appetite. Blood levels of ghrelin are directly associated with digestion; levels rise immediately
before meals, thus stimulating appetite, then sharply decline right after eating. Ghrelin appears to signal the brain to eat and then terminates the desire once full satiety is reached. In addition, we know ghrelin preferentially increases metabolism of carbohydrates over that of other macronutrients. As a result of these striking influences, it has become the intense focus of anti-obesity drug research. But the mystery of ghrelin and its extraordinary powers does not stop there. Ghrelin stimulates endogenous growth hormone production by way of acting on a distinct receptor called growth hormone secretagogue (GHS). This receptor is recognized as a key controller of growth hormone production. Once stimulated by ghrelin, the receptor signals and sets in motion growth hormone secretion. This mechanism should be distinguished from the hypothalamic growth hormone-releasing hormone (GHRH). GHRH is a biologicallyactive natural polypeptide comprised of approximately 44 amino acids. Injections and infusions of GHRH have been shown in research to increase growth hormone and IGF-1 by directly stimulating cells of the anterior lobe of the pituitary gland. In this case, unlike ghrelin, GHRH acts on its own GHRH receptor. So GHRH and ghrelin are not interchangeable terms, as much of the confusing references to them would
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ExtremeMuscle Enhancement lead you to believe. In fact, the two are quite distinct in size, shape, form and function. I think that the natural physiologic action of ghrelin may have a lot to do with explaining why so many guys who compete experience their best mass gains after dieting for a show. This is part of the conventional wisdom of countless competitors who have dieted intensely to the point of getting ripped for completion. Only if you’ve done it do you get it. I discuss this effect in my book, since I personally experienced it over and over again in competition. It always bugged me to see this happening to my body, but this rebound size gain was and still is a welcome and steadfast fixture of the bodybuilding competitor’s landscape. Looking back, I now suspect that ghrelin may have had something, or possibly everything to do with it. At this point in time, ghrelin is
study of 65 healthy men and women ages 60-81. Each subject received MK-677 at a dose of 25mg each morning. Subjects experienced restoration of growth hormone levels along with significant improvements in muscle tone similar to that seen in healthy young adults. Merck is not alone in their efforts. Another company called Sapphire is developing “RC-1291.” This potential drug is a synthetic ghrelin-like molecule. Like MK-677, RC-1291 can be administered orally and only once per day. The hope again here is that it might one day soon be a treatment for patients with the wasting associated with certain diseases. In January 2005, RC-1291 received FDA fast-track designation and thus went almost immediately into Phase II trials in cancer patients with wasting. So we may see this product on the market before others. This pharmacokinetic concept of stimulating one’s own growth hormone is much more physiologic. In my estimation it far outpaces the potency and potential safety of repeated injections of growth hormone. So in many cases I can seriously see this approach supplanting the current use of growth hormone. But remember that these products are still not ghrelin; they are ghrelin analogs. In my opinion, the reason that ghrelin itself is being cultivated as a treatment has everything to do with the fact that it is a normal, naturally-occurring substance, and in being so is much more challenging for the pharmaceutical industry to exert patent ownership over. In sharp contrast, they can patent and own molecules they come up with when they are synthetic analogs and newly-invented. The only problem is that we have to hope these novel molecules really do the same thing. You see, the way big pharma works is that they are in business to make synthesized compounds for ‘disease management’— but they
The natural physiologic action of ghrelin may have a lot to do with explaining why so many guys who compete experience their best mass gains after dieting for a show. only available to researchers and must be administered by injection. In the meantime, drug companies are busy working on ghrelin-like analogs that they can patent and use for diseases that involve wasting, such as cancer and AIDS. In the November 4, 2008 issue of Annals of Internal Medicine (vol. 24; no. 9), Nass and colleagues reported the effects of reversing the age-associated loss of muscle and fat gain using a novel chemical drug called “MK677.” Merck Research Laboratories provided MK-677 and placebo, plus several of the study authors reported being on the payroll of the pharmaceutical industry. That said, MK-677 is an oral drug that mimics ghrelin and reverses the normal age-related decline in growth hormone and fatfree mass in elderly adults. They conducted a two-year double-blind
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really don’t get rid of the underlying illness! After some testing of the new synthetic molecules they come up with, they get a patent. Amazingly, this patent allows them to be the exclusive distributor. Then they jump through some FDA hoops, pay them some money, and the drug is deemed fit to sell. So they go on a marketing jamboree— and not just to the doctors. They’re now marketing directly to the consumer. You’ve seen the ads in magazines and on TV commercials. Once they convince you that they have the drug for you, they put a premium on what it will cost you to use it. In the final analysis, I don’t believe MK-677, RC-1291 or any other similar synthetic is really the answer to how to properly stimulate growth hormone production. We don’t know much about these creations, nor without costly trial and error will we ever really know. More than likely the ghrelin-stoking solution will come from nature. Perhaps we can figure out a way either through diet, lifestyle changes, or perhaps a naturally-occurring substance or combination of ingredients to prime our own natural production of ghrelin. In fact, I’ll bet we can… but don’t think the pharmaceutical industry likes that concept one bit. Any way you look at it, one overwhelming and undeniable piece of information emerges: daily injections of growth hormone may not be the best and most physiologic method of enhancing growth hormone. Instead, a new method of stimulating one’s own natural production is a reality and may be far superior. So again this leaves me with the new query of what can naturally stimulate the production of ghrelin. I guess it all goes back to finding that proverbial spark. I think I’ll give my mom a call. She’ll straighten this out! ! Dr. Colker’s book, Extreme Muscle Enhancement: Bodybuilding’s Most Powerful Techniques is available by calling 1800-310-1555 or ordering the book online at www.prosource.net.
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Busted! LegalQ&A By Rick Collins, JD
“Pregnant Man” Is Juiced!
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heavier beard, more body hair, harder musculature, maybe a more manly jaw line. Isn’t it curious that the very things that the medical community vilifies as horrific “side effects” of female steroid use are desired by doctors helping transgender-seeking women? If under modern medical sensibilities, these and other steroid-induced effects are so terrible as to subject physicians to imprisonment for cosmetic prescribing, why are the drugs being permitted in this context? Either steroids are too dangerous to give to physically healthy people for cosmetic reasons, or they’re not.You can’t have it both ways. Here’s an ironic observation: we’ve sometimes heard some fat jackass mutter something insensitive about a passing female bodybuilder such as, “She looks like a man.” Most female bodybuilders don’t want to look like a man. But possessing steroids could get these women arrested… unless they really do want to look like a man, in which case, confusingly, they can get steroids legally prescribed by a doctor! The waters get even murkier when you bring men’s bodybuilding into the equation. It’s generally recognized that the health dangers are worse for women using steroids than they are for men. So from a gender-equality standpoint, why should we allow transgender-aspiring women to use steroids for cosmetic appearance purposes, but not fitnessaspiring men? Why does one group get “Oprah” and the other group get prison? I’m not passing judgment on Thomas Beatie or other transgender folks, nor am I advocating for or against steroids. I’m just challenging the inconsistency.You can’t say that steroids are so inherently dangerous that a physician can’t prescribe them in the absence of a serious physical illness, but then allow them to be prescribed to a physically healthy woman who wants to look more like a man. Thanks for your question; keep ’em coming! And be sure to say “Hi” to me if you spot the Team Legal Muscle crew at the Ah-nuld Classic! ■ Rick Collins, JD, CSCS [www.rickcollins.com] is the lawyer that members of the bodybuilding community and nutritional supplement industry turn to when they need legal help or representation. [© Rick Collins, 2008. All rights reserved. For informational purposes only, not to be construed as legal or medical advice.]
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March 2009
ILLUSTRATION BY LYMAN DALLY
The “pregnant man” was given testosterone while switching from female to male. Why is it illegal for a physically healthy woman to take steroids to get buff, but legal for her to take steroids to get butch? For anyone who missed the ubiquitous news blitz, the “world’s first pregnant man” appeared on “Oprah” and other talk shows recently.The headlines suggested a scientific breakthrough on a par with the discovery of the atom or the first lunar landing. People magazine carried a photo of a bearded Thomas Beatie, shirtless and with a bulging babybump. But let’s clarify what we’re talking about. Beatie, a former Miss Teen Hawaii USA finalist, had been a lesbian woman named Tracy who underwent a double mastectomy and took male hormone injections but refused any genital surgery. Legally declared a man by the State of Oregon, Beatie married his lover and together they desired to be parents. But his wife could not conceive a child for medical reasons, so Beatie stopped taking testosterone and was artificially inseminated with donor sperm using a device bought from a veterinarian. He carried the child to term, giving birth in June to a baby girl.The media ran wild with the story and the couple seemed only too happy to bask in their moment of fame, as America chewed over the implications. Beatie recently announced he is pregnant again. His story has provoked strong reactions– support as well as expressions of confusion or even disgust. Some critics have suggested that, notwithstanding Oregon’s declaration, Beatie remains a genetic and biological female; he does have altered secondary sex characteristics, but still possesses vagina, uterus, and ovaries. Given the genital hardware, critics shrug, where’s the scientific breakthrough? Your question raises a more important point than mere scientific novelty. Beatie was a woman desiring to dress like a man, live like a man, and undergo some surgical and hormonal alterations to look more like a man, while remaining a functioning woman from the waist down.The goal of administering testosterone wasn’t to “turn” the woman into a man (that issue was resolved by the State of Oregon); it was to add a masculine appearance to the face and body–
MIKE LIBERATORE—THE LIBERATOR
IRON Mike By Mike Liberatore
Editor’s note: MD is proud to welcome NPC National Heavyweight Champion Mike Liberatore to our team. Recently we were promoting Mike as ‘America’s Top Amateur.’ Obviously that particular title no longer fits! He’ll be taking your questions and keeping us up-to-date as he strives to make improvements and looks toward making the huge transition to professional competition.
PHOTOGRAPHY BY PER BERNAL AND BILL COMSTOCK
Hey MD readers, what’s up? I am so happy to be part of the team, or rather, family. When I won the first MD Cyber Classic at the 2007 Arnold Classic, I was lucky enough to meet and talk to the whole crew: Steve Blechman, John Romano, Dave Palumbo, Flex Wheeler and more. I could sense right away how much the guys behind MD cared about the sport and its athletes. Steve kept in touch with me and was very encouraging as I worked my way toward my goal of turning pro. I have been reading MD for years, too. It’s always on the cutting edge and is the only magazine that actually tells the truth about the good and the bad parts of the sport, and I really respect that. And now, here I am with my own monthly column. It feels good!
The NPC Nationals: Good Enough To Win— But Not Good Enough! After losing the heavyweight class at the USA to Brandon Curry by one point, my dream finally came true at the Nationals. Mark Alvisi looked excellent taking runner-up to me, and his time will be coming soon, too. Though I was happy to win and get my pro card, I wasn’t satisfied with how I looked. I had been around 217 for the Junior Nationals and the USA earlier in the season and went down to 213 for Nationals. I’d like to say it was because I was more shredded, but I was simply flat. My body just couldn’t stay full anymore after so many months of dieting (a total of about eight months, all told). Had I been fuller, I feel I would have battled Ed Nunn for the Overall and silenced a few critics too.
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March 2009
! W N E M N U L O C
The Great Palumbo Diet Debate
I have been following along on the MD NO BULL Forum as the thread debating the merits of Dave’s diet just keeps going and going. As a client of Dave’s and a believer in the diet, I will concede that it’s not for everyone. No one diet can ever be the best way for everybody. Until you really give it a solid try, you can’t know whether or not it’s cut out for you and your physique and metabolism. One critique I have heard that seems to make sense is that a no-carb diet probably isn’t suited for lighter athletes who don’t have much muscle to spare. If a guy or girl like this flattens out or even loses mass in the process of leaning out, it’s far more obvious and more detrimental to the overall appearance. In contrast, bigger, heavier guys can probably afford to lose a bit of size and it doesn’t really hurt them, especially since getting shredded creates the illusion of looking bigger anyway.
The Plan For 2009
2008: The Longest Year Of My Life As this year comes to a close, I have to say it felt like 10 years. As I mentioned, I dieted for three different National-level shows. I also got married, moved from Kentucky back to my home state of Illinois, and started a new job. I had a lot on my plate! The only real break I had was for a little over a month after the USA before I started it all up again for Nationals. My nutritionist Dave Palumbo wanted me to have at least a brief rebound so my system could normalize after all the dieting, cardio and fat burners. But with everything I had going on, there was no real time to relax. I’m just very grateful that I got my pro card at the Nationals, and that challenge has been overcome. There are so many great athletes that all want that one spot and that pro card that I don’t take it for granted at all. March 2009
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I stayed out of the gym for two weeks after the Nationals, and ever since then I have been back training mainly for a pump and just to keep the blood flowing. I won’t really get back into heavy training until February, which will mark the beginning of my first true off-season in three years. 2009 will be a critical year for me. I go on my honeymoon (delayed, obviously) at the end of January, and then it’s ON! My goal is to work hard on my chest and back and bring my stage weight up to about 227-230. To do that, my off-season weight probably needs to get up to around 260-265. Until now, I’ve never weighed more than 245 pounds. So as you can see, my work is cut out for me! The training is key, but so is the nutrition. Regardless of what people may think is the most important factor in putting on muscle mass, food is the most anabolic substance you can put into your body. Dave is big on increasing calories to fuel growth in the off-season, and I will be putting that strategy to good use this whole year. MD 381
Mike Liberatore—
The Liberator
CHEC
T musculardevelKopOU ment.com FOR COM PLET CONTEST E COVERAGE !
Midwest Muscle: Time To Represent! I will miss training with my good friend Blair Mone back in Kentucky. But at the same time, I am very excited to be back home in the Chicago area after four years away. I have already met a few very good local bodybuilders. Every weekend, we get together either on Saturday or Sunday to hit legs at the gym that I run: Fitness 19 in Lake Zurich. After the brutal workout, we all head out to eat and talk about what’s going on, shows we are going to watch or compete in, whatever. I am also a member of XSport Fitness, with over 20 locations in the Chicago metro area. I like the idea of traveling around the region and meeting new people all the time. There are so many guys and girls with great potential around here who just need a little bit of direction, motivation and encouragement. I want to ‘pay it forward’ because I had help making the right choices in this sport and that played a big part in the success I’ve already had. This weekend I’m headed over to Chuck Sanow’s gym to meet with him. He’s the state NPC Chairman and an IFBB Pro. I want to get more involved in the amateur scene here, because Chicago has so much talent that the rest of the country really knows nothing about. I really think it’s a new ‘bodybuilding powerhouse’ just waiting to emerge.
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Everything happens for a reason, and I’m sure that’s part of why I came back here.
My Arnold Predictions: Victor Martinez Toney Freeman Branch Warren Kai Greene Silvio Samuel
Dark Horse Pick For Top 5 If He Does The Show: Ed Nunn Talk to you guys next month! Got a question for Mike? Send it to
[email protected] and you could see it answered here!
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March 2009
KAI GREENE
The Predator Who impressed me at the Nationals? I get this question after any show I attend these days. The truth of the matter is that it’s very rare that I actually get to watch a contest anymore. Even if I’m not working a booth for my sponsor, Muscle Meds, I still have certain responsibilities that come with being in the spotlight. For instance, if I get up to go to the bathroom, many fans see the opportunity to interact with me on a one-on-one basis.
By Kai Greene
So I take pictures, answer questions and what have you. Often 20 minutes have gone by and I still haven’t made it to the bathroom! I don’t really mind being nice and accommodating to the fans, because without them I would have no career and there would be no sport of bodybuilding. So I was on the way back to my seat when someone called out to me. I recognized the face, but it took me a minute to realize it was Marvin Ward from New Jersey. We go way back. In 1999 we were both representing the US Team at the IFBB World Amateur Championships in Slovakia. Marvin asked me to keep an eye out for him in the lightweights and let me know what I thought his chances were. That threw me for a loop, because I thought Marvin was already a pro. He had earned his pro card first by being the only bantamweight to ever win an Overall at a pro qualifier at the 2000 Team Universe, then another time by winning the same class at the 2003 NPC Nationals. But apparently he didn’t want to take his pro card until he could at least move up to lightweight and do it (he’s 5’2”). In my opinion, Marvin is one of the best drug-free bodybuilders alive today. His shape and structure remind me of one of the trophies. I’m not ashamed to say I’m even a little envious of some of his attributes. So when he asked me to look for him, I asked him if he had done his homework. I already knew the answer from his sunken eyes and jutting cheekbones— the man was shredded. I told him he would win and immediately regretted saying that out loud. Other competitors in his class may have heard that and felt hurt. I hadn’t meant it as any disrespect to the other lightweights, it’s just that I know Marvin and what he’s capable of. He did go on to win the class and earn his pro card for the third time. Hopefully this time he takes it and we can start seeing Ward battle in the 202s.
Meeting Expectations
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PHOTOGRAPHY BY BILL COMSTOCK
There were a few guys going into the Nationals with a lot of hype and a lot of expectations from fans, media and their sponsors to win. Peter Putnam and Mike Liberatore had that pressure going into the show and luckily won their classes. Trey Brewer wasn’t so fortunate, and I feel for the young guy. I’ve been in that position where there’s a lot riding on you, though not to his extent. When so much time, money, and publicity has been invested in a person, that person is expected to come through. It’s like a machine pushing on him, and I imagine it must seem overwhelming. Trey looked very good, but it just wasn’t his day. Ed Nunn was the clear winner in the super-heavies. I know what it’s like to be up there posing your heart out and see that no one is even looking at you anymore. It’s a terrible feeling. You know that in bodybuilding there is always a ‘next time,’ but when all those expectations are on you, you are supposed to win now, not some other time. Brewer has a lot of freaky body parts and he’s getting better all the time, so he’ll get another chance.
PHOTOGRAPHY BY PER BERNAL
I am in awe of the back thickness you have built over the last year. Which exercises would you say have made the biggest difference? I know the simple answer that you probably want and expect: deadlifts, bent rows, T-bar rows, clean and presses, etc. And those are all exercises that I have been doing that no doubt contributed to my improved back thickness. But the truth of the matter is that it’s not the exercises themselves that made the differences—I’ve been doing them for years and years. One thing I started doing recently was pull-ups, every day, between sets when I was training other body parts. Arnold called these ‘staggered sets.’ But again, it’s not that doing those pull-ups stimulated the new gains in a direct manner. I used those pullups as a means of becoming more cognizant of how to perfectly retract my scapula and contract my lats to develop a more complete mind-muscle connection. This allowed me to achieve more significant contractions in all my back exercises. If you can truly master the pull-up and learn how to activate each and every fiber of your lats throughout the course of the entire range of motion, you can apply that same technique to various rows and even the deadlift. Another shift took place in my mind after seeing how drastically Phil Heath had managed to improve his back from the time of the Arnold Classic to the Olympia, a span of just over six months. It humbled me, to be honest. Back was one of my strong points and I certainly expected to dominate Phil in the back shots the next time we met onstage, but now I saw that I had been presumptuous and had underestimated Heath’s capabilities. I realized that my back would have to be better, and resolved to make it happen. So if you were hoping I would simply list my ‘magic routine’ responsible for my new back thickness, it went a lot deeper than that.
March 2009
When Do I Train? A few years ago, I used to love training anywhere from 3 to 7 p.m. The gyms were crowded with tons of people that had just gotten off work and there was always an abundance of energy to feed off of. It was typically a packed madhouse, but the air was electric with adrenaline you could just soak up. Nowadays, I hit the gym whenever the spirit moves me. Usually this can be anywhere from early morning to early afternoon. I like it now when the gym isn’t so congested, as it makes it easier to do things like giant sets, supersets, or compound movements. It’s tough to use the power rack for squats when a couple guys are doing their curls on it!
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KAI GREENE— The Predator
PHOTOGRAPHY BY PER BERNAL
Driven By Fear When I’m in the gym training, I admit I am not very approachable. I put my head down and concentrate on giving 110 percent to what I’m doing. This is not a time for me to talk or be sociable. It’s my time to be alone with my thoughts, fears and insecurities. Yes, you read that correctly. As much as you may read my words and see me in photos, you can’t ever truly understand what it is that motivates me in the gym: fear. My greatest fear is not living up to my own expectations and those that others have for me. I haven’t been a pro long enough to make mistakes and fall on my face with a bad showing. I still have a lot to prove and failure is simply not an option for me. Not everybody out there wants to see me succeed; I know there are those who pat me on the back in congratulations, while at the same time they desperately want to see me fail. Most of the people I encounter in this sport are sincere and honest, but not everyone fits that description. At the end of the day, my dreams and goals are really only important to me, and that’s as it should be. I look at the iron as my salvation, as my tool to overcome the very real threat and possibility of failure. You have to stay on top in pro bodybuilding. One false move, one bad show, and you are written off and dismissed. I don’t mean to sound bitter and I am not blaming anybody for it— it’s just the way things are in this game. So when fans say they really want to get inside our heads and find what it is that drives us, I would counter that you’re probably better off not knowing. It’s not always pretty in there.
Shout-outs: Special thanks to Sergio Pacheco and Mari Redondo, promoters of the NPC South Florida in Miami. I guest-posed and had an excellent time. Thanks also to Peter Potter, Deke Warner, Bill Neylon and Jeff down in Florida. A million credits to my girl Dayana Cadeau. Shout-out to my boy Joe Williams, a training partner of mine from a hundred years ago who recently started hitting it again in the gym with me. Also gotta mention Justin, who trains with me whenever I go to Bev and Steve’s Powerhouse in Syosset and a nod to Little Teddy at Coliseum Gym. Get well soon to Victor Baciere.
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Victor was making the transition from powerlifting to bodybuilding and tore both triceps while training for his first show. Good luck to my friend William Gibbs, who is doing some commentating for local shows here in New York and hopes to have a great career in television news. Shout-outs to Toney Freeman, Marcus Haley, and last but not least to Desmond Miller and his family. Keep your head up, and hopefully everything will work out for the best. You are in my thoughts and prayers. ! Got a question for Kai? E-mail him at
[email protected] and you could see it answered right here in MD!
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March 2009
VICTOR MARTINEZ
THE TRUE VICTOR By Victor Martinez
Goodbye, Dad In the first week of December, my dad passed away at the age of 89. His name was also Victor Martinez. Dad came to the USA in the late ’70s and worked at the old Woolworth department store for years before he retired. We clashed a lot when I was younger. I was getting in a lot of trouble in high school so I dropped out. Dad saw me lifting weights and didn’t approve because he thought I was throwing my life away on this dopey dream of being a muscleman. At one point he even threw my weights out in the trash! Eventually I went back and got my GED, and he was relieved about that. Dad came around to the whole bodybuilding thing once he saw how dedicated I was and how it gave my life structure and discipline. He was very proud of my accomplishments and would cut out any newspaper articles and send copies out to all our relatives. Dad was also happy any time I gave him a magazine that had an article about me. I know he had quite a collection of MD issues. Dad was a lot older by the time I was competing as a pro, so traveling to my shows wasn’t something he was able to do. Unfortunately, he never saw me compete. We took him back to the country town of San Francisco in the Dominican Republic to bury him. I miss him just like I miss my mom, who passed away going on three years ago. Now they’re together again.
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I just tore my pec about two hours ago (bench pressing). I went to the ER and have to go see someone tomorrow. It seems like a partial tear, and I remember reading that you rehabbed yours. I was wondering if your protocol was written somewhere, so I could follow it. It really wasn’t anything too complicated like a routine to follow. The main thing was that I made a conscious effort to keep my arm extended so that scar tissue didn’t form and limit my range of motion. I also had a lot of soft-tissue work done by a certified massage therapist, which was also aimed at preventing scar tissue from building up. You have to keep stretching the pec out even though it feels more comfortable to just tuck your arm into your body. Make sure you have an MRI done to find out exactly how serious the tear is. It may need surgical reattachment and it may not, but without the MRI you won’t know. X-rays never tell the whole story. You might have to be a little aggressive and demand an MRI if your health care provider isn’t immediately willing, but stick to your guns. It’s your body and you have to be the one to look out for it! Assuming I live in a country where everything is legal and that’s not the issue, which is worse for bodybuilders: alcohol or marijuana? That’s easy— alcohol. For one thing, it’s full of empty calories. Alcohol itself is really a sugar, and almost any alcoholic beverage uses even more sugar to dilute it. Some of those girly drinks have as much sugar as a few candy bars! Also, people tend to skip meals when they drink. It blunts the appetite. Then, if you drink too much like a lot of people do, you get what’s called a hangover. This means you are feeling nauseous for hours, maybe even the whole next day, and again you’ll miss meals. If you were supposed to train that day, you probably won’t feel like it and will skip the workout. Alcohol also raises estrogen levels and suppresses testosterone. Compare all this to marijuana. Pot tends to make most people sleepy and hungry. There have been many bodybuilders who use it to relax after a tough workout and to stimulate the appetite so they can take in the quality calories they need. Obviously, if someone gets the munchies and eats a bunch of junk, that defeats the purpose. There is no hangover with weed. It does affect short-term memory and some people also have issues with losing motivation in general if they smoke on a regular basis. So really, neither alcohol nor marijuana is something I would recommend to bodybuilders, but you did ask me to pick the lesser of two evils. March 2009
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Victor Martinez— The True Victor Victor, I read about how you now prefer doing step-ups to lunges and I want to give them a try, too. Just wondering, how high does the bench or box need to be off the ground? My choices at my gym are to either use a flat bench, which has that pad on it, or to stack Reebok steps from the aerobics room. Also, does it matter whether I use a barbell or dumbbells? Whether you use barbells or dumbbells really depends on how good a sense of balance you have. Holding dumbbells gives you a lower center of gravity. If you’re not the most graceful or agile person, that’s the
way to go. The height of the object you step up on needs to be such that the quad of the leg you are stepping with is parallel to the ground when your foot lands on the surface. Unless you are really short, a single Reebok step wouldn’t be anywhere near tall enough, so stacking a few of them would be better. I wouldn’t use the flat bench because the padding is too unstable of a surface. It’s almost as bad as trying to step up on to one of those big Swiss balls! That’s too bad, because that height is about right for most guys.
Hungary Like the Wolf In November I went over to Budapest to guest pose at the Hungarian National Championships and to appear at the miniexpo they had set up. Flex Wheeler was out there too, which was cool. It’s always nice to have someone familiar around when you’re so far away from home and in such a strange place. Unlike the ethnically diverse New York City that I am accustomed to, Hungary is all white people! Everyone at the contest was very hospitable; but once I was walking around the city, not so much. I think they just don’t trust outsiders in general, at least that was the vibe I was getting. Then again, being a man of color and 275 pounds probably intimidated more than a few people. The buildings and streets were beautiful, and I felt like I was walking through the Middle Ages or something with all the old buildings and cathedrals. But I tell you, the trip really made me appreciate how much more convenient everything is in the USA. For a country that’s been civilized for many centuries before there even was an America, we are a lot more advanced and modern in many ways. I visited a couple gyms while I was there and let me tell you— I give those Hungarian bodybuilders props for being able to train in those conditions. Considering the crappy equipment they have available, they look pretty damn good.
Muscle Maker Grill: Grand Opening in February It’s now looking like I will be having the grand opening for my Muscle Maker Grill in Edgewater, New Jersey in February. I really want to do it on Super Bowl Weekend, but it’s tough at this point (mid-December) to pin down the exact date due to permits and so on. Please check out www.musclemakergrill.com for updated information. ! Got a question for Victor? E-mail it to him at
[email protected] and you could see it answered right here in MD!
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BRANCH WARREN—THE TEXAS TITAN
MASSwithCLASS By Branch Warren
your house for the rest of your life so you won’t have to worry about getting hit by a car or kidnapped. You’d be ‘safe,’ but what kind of life would you really have? I’m meandering, but you catch my drift. No, I wouldn’t train light even if I could maintain my size that way. On your way to working up in size, say the time when you were about to hit the National level, what type of conditioning would you stay in during the off-season? I am trying to gain some size now before my shows next year and never had a true off-season, even though I have been adding approximately 10 pounds a year to my stage weight the last three years. What body fat percentage did you try to stay around? I have a fast metabolism so it’s hard to get fat, and I do add some good cheat foods in each day like
pasta. Do you think it’s best to not worry and just go for it, or should I be more careful and go a bit slower? First off, 10 pounds of muscle in a year is awesome! If I could do that at this point in my career (in the right places) I would jump for joy. I used to let myself get pretty heavy. Before my first USA, I got up to 240 and couldn’t see my abs. But I was building a lot of mass along with the fat. I was only 202 for that show, but I got up to 250 after that, then dieted down to 220 and turned pro at the Nationals. I can’t let myself get out of shape anymore because I am constantly guest posing and making appearances. If not, I wouldn’t care so much about staying lean. It sounds to me like you stay lean pretty easily anyway, so you should definitely go ahead and increase your overall protein and calories and throw in a couple of cheat meals a week. For someone with a metabolism like yours, you can probably get away with pizza, Chinese food, or burgers and fries for those meals. Even so, I would keep an eye on what’s going on with your body fat and don’t let yourself get carried away. It’s easy to do, as evidenced by a lot of borderline obese bodybuilders I have known! I know you were a pretty decent football player in your younger years. If you had a choice, would you rather be the pro bodybuilder you are now, or a pro football player? That’s a good question. I started lifting because of football and it lead to bodybuilding. My first love was football, but only a few make it to the top, just like bodybuilding. I was good, but I wasn’t amazing at football the way the guys who go on to the NFL are. Everything happens for a reason. That being said, I love what I do, what I have achieved, and have no regrets.
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I know this is quite a hypothetical question, but here goes. If somehow you were able to maintain all your size and density using very light weights, would you? Or do you enjoy or take pride so much in lifting heavy that you would do it anyway, even though training very light would pretty much guarantee healthier joints and an almost zero chance of injury ever again? Believe it or not, I would still train heavy. And it’s not an ego thing where I have to be the strongest guy around or anything stupid like that. I simply enjoy training heavy, and have from day one. It’s fun. I’ve had to train light on certain things after injuries, and it sucks. It’s not fun for me. If I didn’t enjoy training, I wouldn’t do it. As far as healthier joints and never getting hurt again, that’s like saying you should stay locked up inside
The Deer Hunter— Not Exactly A few weeks ago, I shot three deer in a single morning, and so did my good friend Brian Dobson. If you’re thinking that sounds like pretty unbelievable luck on a hunting trip, you’re right. It wasn’t what I consider hunting at all. We were invited to a private game reserve where some guy had about 900 deer inside a 1,700-acre compound with a high fence around it. The deer were ‘genetically superior,’ bred to be bigger than normal deer. They weren’t the size of a Clydesdale or anything, but they were pretty large. Apparently a lot of them were starving to death even though they were dumping in two tons of corn feed every day. So Brian and I were asked to come in and help ‘thin the herd.’ I really didn’t want to do it. These deer weren’t even afraid of us. There were tons of them just walking around for you to shoot. The only reason I did it was because all the meat was being donated to a local homeless shelter. But this is still nothing I go around bragging about. March 2009
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BRANCH WARREN— THE TEXAS TITAN Children Are Our Future One thing I am proud of is the work I have been doing lately for a local organization called Mission Outdoors. I got involved with it through the minister who runs it. Underprivileged kids are taken camping, hiking, hunting and also do skeet shooting and archery. It’s important that all kids learn to respect firearms, and that’s one thing they all learn. I grew up around guns, but never dreamed of messing around with them. I saw what they did to animals and knew the deadly consequences that could result. Plus, my dad would have beaten me senseless! We took them boar hunting and there was one hilarious incident where a 17-year-old kid had a boar and was trying to stab it with his little pocketknife. Of course, those things are so big and have hides so tough that he wasn’t getting the job done. Brian had to hand him his Bowie knife to put an end to that nonsense. Brian and I were also asked to go talk to the high school football team in Grandview, Texas about hard work and working together as a team to achieve our goals. I like working with kids and encouraging them to believe in themselves and succeed. You have to remember, these are the people who will be running the world when we’re old!
How Swede It Is!
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From the beginning of November all the way into the first week of December, I was on the road more than I was home. I went to Vancouver, Newfoundland, Nebraska and
spent a very relaxing week in Hawaii with Trish (also guestposed there at the Paradise Cup). The highlight was my trip to Sweden for my new sponsor, GASP clothing. They were also the main sponsor for the Swedish Bodybuilding Championships in Gothenburg, which also featured a big fitness expo that drew over 8,000 people. Flex Lewis and Joel Stubbs were also brought over; Flex by GASP and Joel by Muscle Asylum Project. I flew into the capital city of Stockholm and was given an amazing tour by my hosts Michael and Erika from GASP. We saw the royal palace (Sweden still has a king and queen, but like Great Britain they really don’t do a whole lot from what I could gather), all types of incredible buildings that were hundreds of years old, and the canal system that runs through the city. Being December, they were all frozen solid, but I am told you can ride around them in the summer just like Venice, Italy. At the show, I guest-posed and sat at a booth to meet the fans. The Swedish fans were very nice, but for some reason they all kept coming up to me speaking Swedish! Man, do I look like a Viking or something? Flex Lewis was laughing hysterically every time I would tell them, “English please, I only speak English!”
Condolences to Victor Martinez I heard about Victor’s dad passing away as soon as I got home from Sweden, and I offer him my condolences for his loss. My own father passed away in June, so I know how tough it is. I don’t know how close they were, but you only have one father in life and when you lose him, it’s not easy. Got a question for Branch? E-mail it to him at editor@ musculardevelopment.com and you could see it answered right here in MD! !
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LEE PRIEST
Confirmed! By Lee Priest
My Comeback! Let it hereby be known that I, Lee Priest, am officially announcing the two contests where I will be making my comeback: The Australian Pro show on Saturday, March 14 and the New Zealand Pro show the very next day, Sunday the 15th. I did give some serious thought to doing the Arnold Classic, or at the very least making an appearance there at the expo, but I decided against it. Any of you Americans who have ever been to Australia know what an incredibly long and exhausting flight it is, and I know it would negatively affect my condition for the shows over here. My plan is to be at least as good as I’ve been before in terms of condition, and I know from past experience that it wouldn’t be possible with all that traveling. So I am sorry to all my fans who wanted to see me at the Arnold. Don’t worry, I’ll make it up to you somehow! I definitely plan on qualifying for the Mr. Olympia and being in that show.
Progress With My Biceps Tendon— Or Lack Thereof Many of my concerned fans have been asking me how my biceps tendon is coming along and if it’s healing up. Sadly, it’s exactly the same and won’t get any better on its own. I do need to have surgery to fully reattach the tendon, as it won’t magically do that by itself. That procedure will have to wait until I have at least done a couple of shows this spring. I’ve been gone too long and getting back up onstage is my top priority now. Bodybuilding is not a sport where the athletes get paid no matter what. For instance, Tom Brady of the New England Patriots hurt his knee during the very first game of the season and went straight off to surgery. He missed the entire season, but guess what? In the NFL and other major sports, the multimillion-dollar contracts are guaranteed. Pro bodybuilding is a different story. If you can’t compete, obviously you can’t win any prize money. But more importantly, sponsors usually don’t want to have you under contract when you’re out of commission with an injury. So my surgery will have to wait until such a time when I can schedule it and not miss any critical training or prep time for a contest. I guess if I had it done early in the spring, I would be able to recover and be back on track for the fall shows. Right now I don’t want to worry about it.
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himself, shoot himself in the mouth, jump into a bathtub with electricity flowing through it, cut his throat, or even come up with something far more original and deranged, like what they do in the “Saw” movies. But taking some pills so we can watch you sleep and eventually stop breathing? I feel sorry for his family and friends, but this guy clearly wanted as many people as possible to watch the final act of his life. I would watch anyone do this online if they are that dumb and desperate for an audience. But I would prefer a more entertaining method.
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I heard about the young guy who committed suicide with his webcam on, being broadcast on the Bodybuilding.com forum. I was pissed that I missed it because I would have been egging him on just like the others were. As far as suicides go, I only give this one a single star. Pills? How fucking boring is that? People watched him lie there unconscious. If you are going to off yourself live on camera, do something a bit more dramatic (not that I am urging anybody to end his or her life, of course). A person could hang
‘The Gift’ Skipping The Arnold Was this a smart career move? Only he knows and really only time will tell. If I were in his position right now, I would do the Arnold. He’s acting like he’s been competing in the IFBB for 15 years and now he only does one show a year, like Shawn used to do. Shit, I remember when all of us except whoever was Mr. Olympia at the time would do at least four shows a year: The Iron Man, the Arnold, the San Francisco, the Olympia, and sometimes even the whole Euro tour on top of it all. I think that unless you are Mr. O and need to focus on defending your title, doing just one show a year is stupid. Even guys like Shawn and Lee Labrada look back and say they regret not competing more often when they had the chance. Hopefully Phil won’t feel the same way years from now. But he has his reasons and it’s his life.
Return Of The Rühler? I saw the video clip of Markus Ruhl guest posing at the Mr. Germany contest in November. It’s by far the best I have ever seen him look in the off-season and I was not surprised to hear that his ‘retirement’ at the 2007 Mr. Olympia was not really final. And why should it be? He’s the same age as me, 36, and he’s only been competing as a pro since 1998. I think Markus just needed a nice break. The fans absolutely love him and he has legions of them around the world. He’s supposedly doing the New York Pro in May, a show he has won in the past when it was the Night of Champions. I have heard people say that the time of the mass monsters is over and that only ‘pretty’ physiques can do well. I don’t really buy that. If Markus is in shape, he can still do very well. Maybe not at the Arnold or the Olympia, but certainly at one of the other shows. I have competed with Markus a few times over the years and he’s a really nice guy, so I say “Welcome Back!” March 2009
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LEE PRIEST—Confirmed! Ed Nunn— Further Proof That Cloning Is Being Done? Congratulations to Ed Nunn for winning the NPC Nationals and earning his pro card. If I have to be honest, he doesn’t impress me too much. It’s not his fault. It’s just that there seem to be a ton of big, bald, black guys with good symmetry and great shape these days. It’s almost like they are being cloned in some lab somewhere. And I thought the United Nations made it clear that humans were not to be cloned? The minute this issue comes out I will be called a racist because I am suggesting that a lot of African-American bodybuilders these days seem to look very much alike. For the record, I must state as always that Lee Priest is not and has never been a racist. I hate all people equally. So if anyone wants to complain about my comments and opinions, I say fuck off and get a life, ya wanker.
New Ink One thing I said I would do that I did follow through on was to join the tattoos on my face and my neck so it all flows together. I think it looks much better this way, but of course I am sure I will have to hear from people who will say I look stupid or that I must be crazy or whatever. These are the same people who used to complain about my hair years ago, how I cut it or what color I had it dyed. I must be pretty important to have debates raging on about such ridiculous shit with my appearance!
Stupid Question Of The Month! Lee, I need to know how to do better with women. I am a decent-looking 26year-old guy and make well into the six figures, plus I keep in great shape. I have dated quite a bit, but I never get more than a peck on the cheek. Despite me taking women out to very nice restaurants and concerts, things like that, they all tell me they want to be ‘just friends.’ Then I have to hear them complain about the guys they hook up with that are jerks and losers. These guys don’t even have jobs half the time and treat women badly, yet those guys are the ones getting all the action! I guess my real question is, do I need to become a jerk, too? How would I even go about doing that? First of all, you should probably stop training and let yourself go physically. Most women want you to be out of shape so they shine. They don’t want any competition when it comes to getting attention. That’s why most of them will seek out friends who are heavier and less attractive, and a man who’s not in their league when it comes to looks or body. Women want a man with a lot of money who will spend every last dime on them, then go into debt to spend even more to keep her in the latest fashions, sporting plenty of bling
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LEE PRIEST—Confirmed! to make the other women die from jealousy, and for all the various hair and beauty treatments. You should also feed their fragile egos every single day by showering her with compliments. Don’t ever forget to do this even one day or you’re fucked. If a girl starts talking about her
loser boyfriends, stop her right away and tell her you don’t want to hear about them. Don’t let them tell you about their drunken one-night-stands either. Instead of being a sympathetic (notice how the word pathetic is in there?) shoulder to cry on, be a real bastard. Tell them they deserve all the abuse they get if they choose to be with guys that treat them like shit. And it is a choice. But most women are really and truly fucked up in the head.
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They have no idea what they want. Sure, they will tell you that they do, but it’s a lie. They are never happy no matter what kind of guy they are with, because they will always want something more or different than what they have. When they are with pieces of shit, they cry about how they want a
guy that’s more responsible, honest, and loving. If they actually get with a nice guy like that, they get bored soon and want something more exciting, a ‘challenge’ they can ‘fix’ with their amazing nurturing instincts (please note my sarcasm on that last part). I wouldn’t worry so much about your troubles with women. If you happen to meet your Miss Right, then there you go. But based on my own experience, she will only be Miss
Right for a while before her true colors come out. But you know what they say about women: can’t live with ’em, can’t live without ’em. Welcome to the real world. Hope that helps!
Bonus Question Of The Month! I live in the Midwest and there aren’t many bodybuilders at all in my area. I have been thinking a lot lately about moving to Venice, California. Not only could I train at Gold’s and eat at the Firehouse and mingle with a lot of top pros and amateurs, but the winter weather there sure would beat the 10 degrees and two feet of snow I have to deal with now. You lived out there for awhile, so would you recommend it as the place to go for me? What are the positives and negatives? Venice Beach ain’t what it used to be. The Firehouse restaurant is OK, but it’s overpriced for what it is. Gold’s Gym is nothing like the Gold’s you may be imagining from the ’80s and ’90s. It used to be a pretty hardcore place with tons and tons of top amateurs and pros, but now it’s a trendy place for wannabe actors and models to prance around and primp with perfectly styled hair and the hippest clothes. Most of them spend more time talking and text-messaging than they do exercising, and even then that’s mostly cardio. Bodybuilders used to be the ruling class there, but now they are a rare sight. Not quite the Mecca you had in mind, is it? The weather is nice, but the air in LA is smoggy and you have to go pretty far north or south for a clean beach. Venice is a nice place to visit but I wouldn’t pack up and change your whole life to go there and live some bodybuilding fantasy. You can do that anywhere as long as you have access to a decent gym and you have a strong desire to be the best. If you really want nice weather and clean air year-round, look into Arizona. ! Got a question for Lee, preferably a really stupid one? E-mail it to him at
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March 2009
TELLING IT LIKE IT IS By Shawn Ray
ShawnRay
FAILING THE ARNOLD DRUG TEST Winning The Arnold Classic, Then Losing It All In 1990, the first drug-tested bodybuilding contest would be the second annual Arnold Classic Invitational held in Columbus, Ohio. Fourteen of the world’s best would compete after the drug test on the day of the contest, with the results to be announced one week after the show. While the idea was novel at the time, the results would take me on the ride of my life, at the age of 24. Here’s my story… ven though it’s been nearly 21 years, I remember winning my first pro show like it was yesterday. I pocketed $10,000 for my efforts at the first annual Iron Man championship in Pasadena in 1990, and served notice to the bodybuilding world that I had arrived! Fresh from this victory, I knew I’d be able to hold my peak two weeks later at the second annual Arnold Classic Invitational and walk away with the title, joining Rich Gaspari as the second winner of this coveted contest. I had stormed the stage in Pasadena, whipping through seasoned veteran competitors such as Gary Strydom, JJ Marsh and Tony Pearson, as well as beating up on newcomers like Vince Comerford and Mike Ashley. Winning the pro Iron Man set the stage for me as a ‘pre-contest favorite’ in Columbus with more seasoned pros like ‘Iron’ Mike Christian, former Mr. Olympia Chris Dickerson, ‘The Black Prince’ Robby Robinson and former Mr. Olympia Samir Bannout throwing their names into the mix by way of personal invitations from contest promoters Jim Lorimer and Arnold Schwarzenegger himself! The lineup was stacked to put it mildly, but I was up for the challenge. We all knew the drug testing was in place and prepared ourselves accordingly. Many of the guys simply stopped taking drugs when they heard about the contest coming in 1989, as I had done. I had committed myself to the pro Iron Man contest because it was the first of its kind in California and my family would not have to travel to
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see me compete and also because I could use it as a ‘warm-up’ for the Arnold Classic two weeks later! I would already be in shape, taking photos and the possibility of winning $60,000 was irresistible. I moved from Marina Del Rey, California, where I lived only five minutes from Gold’s Gym in Venice Beach, to live back home at my dad’s house. This way I could focus on building the best body I ever had, in order to become a twotime champion in as many weeks. I was dedicated to the task of training smart, as I knew I would have no additional assistance from the drugs our sport had embraced since my arrival on the pro scene in 1988. I paid closer attention to my diet, and the detail of my training. I used every supplement known to mankind to compensate for what I might be lacking nutritionally and otherwise. I ate more, slept more, trained harder and focused like a man possessed, with nothing to lose and everything to gain! It was this at this time in bodybuilding that I felt my calling had arrived and I needed to be ready to answer the bell! Feeling that much more confident with the pro Iron Man victory behind me, my sights were set on even bigger things in Columbus. With no time to revel in my victory, I had some carrot cake on the evening of the win, then it was back in the saddle doing what I had done the four previous months, which was suffer! I don’t use this word lightly with respect to what I had to give up for this contest. I had walked away from the independence of living on my own, then found myself ignoring family functions and the holiday season feasts that were held at my dad’s house. I suffered isolation from neighboring childhood friends I grew up with, and put www.musculardevelopment.com
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off girlfriends I had built relationships with over the years. Life was on hold as I chased this dream of mine. You see, being a national champion and a pro bodybuilder was the envy of everyone inside the walls of Gold’s Gym and all bodybuilding circles, but at home I was known as Shawn, the guy who lifts weights. There was no pressure, no expectation or interest in what I was undertaking, but the strain and pressure of handling my business against the world’s best was mounting. I didn’t use trainers/gurus for contest preparation, nor did I have a mentor at the time, only the mirror and a workout partner from time to time. I trained at 6 a.m. for two hours, then again at 6 p.m. for another two hours. I had a couple contracts with Weider, Pro Fitness, USA Sportswear and Powerhouse Gyms International. These sponsorships enabled me to focus on my training without having to punch a clock, enabling me to be the best I could be when I stepped onstage. I trained almost exclusively at Block’s Gym in Fullerton, California, 10 minutes from the house. At the time, I trained a lot with Former NPC National Champion Troy Zuccolotto and future USA Champion Dennis Newman. We had some great times back then and killer workouts, but the pressure of living up to my potential with a drug test in place was building. Many bodybuilding pundits felt at the time that this drug test would help maintain the classic beauty and symmetry of our sports elite. Competitors bring more fans and potential sponsors into our industry such as ESPN, Coca-Cola and so on. The testing would lend credibility to our sport, as well as help Ben Weider in his efforts to gain Olympic recognition. The time for me to come into my own was now and with Arnold in the driver’s seat, how could I go wrong? This was the most highly anticipated event of the year, with more media and depth of competition than ever before, and I would be front and center of everything that was good and I’d make my mama proud! Sadly, the turn of events after the show would leave a stench of bad sportsmanship that would take a long time to get rid of. I sauntered into Columbus, Ohio as the golden boy of bodybuilding, a future Mr. Olympia winner in the making. People wanted my autograph and photo, not to mention a victory! As I approached the good doctor for the piss test, I had no foreboding that something could go wrong, or even considered the possibility of foul play. As a matter of fact, I had too much piss for the cup, which felt good because I was excreting excess water from the plane flight! Ahhh,
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everything was going as scheduled. 202 pounds was what I weighed when I left California the Wednesday of the contest, 4 pounds more than what I had weighed when I turned pro in 1987, and exactly what I weighed at my first Mr. Olympia in 1988 only now I had more matured and seasoned muscle, with detail from head to toe— I was ready! I got a glimpse of some photos I had taken in between the Iron Man and the Arnold, which served as confidence builders, since I had no issues with how I was looking and I felt it would take a Mr. Olympia to deprive me of victory in this show! People congratulated me on winning the Iron Man from the moment I checked into the hotel, to just after we gave our samples to the doctor. To me that was history and I had unfinished business, not to mention I wanted to add a few of these prestigious athletes to my list of defeated! Surprisingly, none of the athletes spoke about the test in the hotel or during the weekend. It was assumed that if you were there, you were drug-free and it was all good. I certainly felt that way and to think or feel otherwise would be a lie to myself, as I had been clean since October 1989. Many so-called “experts” were saying the orals wouldn’t be detected and that water-based steroids were fast-acting, in and out of the system within a week to 10 days. The last oral or injection I had had was in October of 1989, following the Mr. Olympia contest I had watched from the audience in Rimini, Italy with Berry DeMey. We spoke about 1990 as if it would be where history would be made by whoever won this Arnold Classic, because of the potential ‘marketability’ of the winner. Berry was out of the competition due to a torn pec, while I was touring Russia and Italy where we met up and I decided the Arnold was what I’d train for. Even he had agreed with the experts that water-based injectables like Winstrol V and Test Suspension were fast-acting steroids that if used properly would be out of the system in a relatively short period of time. However, knowing the magnitude and ramifications of a victory failure at a show this big, I chose to stop all drug use in October of 1989 to be safe, with the exception of Anavar tablets which I used right up to the new year! Clenbuterol was something I had heard a lot of guys were using, but I had no interest in introducing something I had never taken before into my contest www.musculardevelopment.com
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PHOTO COURTESY OF SHAWN RAY
Shawn Ray—Telling It Like It Is
Shawn Ray—Telling It Like It Is preparation at this point in time. I was a man on an island with no one to turn to for wisdom in areas of drug testing and the like, so I chose the safest course, which was to do what I always did: train hard and let my genetic potential take me where it would, then let the chips fall where they may. As the contest progressed, it was clear after prejudging that I was going to win the contest with perfect scores! I even had the pleasure of a vote of confidence from Arnold himself, who called my room and made sure I was aware of the dinner invitation extended from him and his wife Maria Shriver after the show! I was ecstatic and relieved to say the least, as this phone call was all I needed to hear, especially from Arnold! Things started picking up around me; I was being photographed after the prejudging before the finals as if I had already won and I was giving interviews as if the show were already over. To me the $60,000 was already being spent in my head at this point! At the announcement of my name as the winner by legendary bodybuilder Reg Park, I wanted to cry, then scream with satisfaction, but my emotions wouldn’t allow the tears to flow, nor my vocal cords to work. I simply smiled and held it in, relieved that what I did had worked! I had no secret weapon, trainer, guru or magic potion. My time in the gym and dedication to the sport had brought me here to be honored and revered as the future of the sport! A fresh new face ushering in youth and vision, a man with marketing ideas and dreams to be played out for the betterment of the sport for everyone! Needless to say, the reporters tirelessly interviewed me and my fellow competitors about the show, the testing and our sports future. I ate dinner with a legend and future governor of the state in which I live. I had the hand-crafted 75pound bronze trophy with Arnold hitting his famous twisting ‘side back double biceps’ pose and a blank envelope that said pending the results of the test, I was $60,000 richer! I felt the weight of the world was off my shoulders and we had turned another corner as a sport. Joe Weider arranged immediate photo shoots back in California and was re-writing my contract based on the upcoming 1990 Mr. Olympia in Chicago, and an aging Lee Haney was contemplating retirement. Wrestling tycoon Vince McMahon was starting his own bodybuilding federation and had set his sights on me as a potential member of his team. Days
after giving the trophy to my mother and house-hunting, I had a new contract with Weider and set off for Toronto, Canada for a string of seminars. The magazines were all on deadline and held their issues back for the Arnold Classic story. A week almost to the day after my victory, I received a phone call from acting IFBB Vice President Wayne DeMilia, regarding the results of the testing. His tone was not unusual, as we have spoken many times on the phone in the past. After some small chatter and banter about my tour, Weider and McMahon, Wayne spoke frankly about the drug testing results as he said, “Shawn, you’ve failed the drug test and were found positive for the drug Winstol V. We will need you to return the trophy as soon as you return to the states.” I was numb and questioned him about the possibility of a mistake and asked that sample “B” be re-tested. He replied, “You can fly to Chicago on your own dime and have sample B tested, but in my opinion Shawn, the outcome will be the same— only you will have wasted your time and money.” With that phone call, I hung up and called Joe Weider to tell him the news he had already heard. I said, “Joe it’s me Shawn, I’m in Canada doing seminars and just found out I failed the test— what does all this mean?” Joe answered, “Shawn it means you’re going to have to stay clean and pass the test at the Mr. Olympia in September in Chicago— can you do that?” I said, “WHAT?” Joe went on to say, “Shawn, there is nothing you can do about it except redeem yourself in September. We’ll be here to help you through this and promote you accordingly— you’re still one of the guys who can win this show!” That was really all I needed to hear. My job with him was secure, his faith in me did not waiver. I imagine he knew that WBF and Vince McMahon were still hovering around his prized athletes, and he didn’t want to lose me— or he is really the man I’ve always thought he was: a bodybuilder’s businessman’s dream! Joe didn’t blink an eye at the situation, which at the time really helped me through this process. I had lost money I never really had, but it was an experience they could never take away from me. As well, the trophy was but a symbol of my participation, but the experience onstage and off is something that lives with me today in my memories. I had no choice but to stay the course mentally and businesswise. I began speaking of the failed test results before the
“Shawn, you’ve failed the drug test and were found positive for the drug Winstol V. We will need you to return the trophy as soon as you return to the states.”
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March 2009
BRANDEN RAY By Branden Ray
Road tothe USAs Last year was my first trip to the Arnold. I had the honor of watching my girlfriend, Kristy Hawkins, make her pro debut at such a prestigious show. I was so proud of her that weekend, sharing the same stage with Iris, Dayana, Kathy, Lisa and Yaxeni, just to name a few. For those of you who have been there already, I’m pretty sure you’ll make it to Columbus. For those of you who haven’t, well, get your ass a ticket already! You don’t want to miss out on the show this year and especially the expo! I will be at the VPX booth handing out samples of my favorite product, NO SyntheSize. Its stimulant-free NO with five forms of creatine and 20g of protein per scoop. I’ll be handing that out along with VPX T-Shirts and other quality products, so definitely come check me out. You know we always have the most girls at our booth! Now, with the tradition of Mr. O sitting out the Arnold, Dexter Jackson, who
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once called my job at CNN and announced himself as Mr. O, will be sitting out this show. As of recently, Phil Heath will be sit-
ting out this show. The message boards have been flooded with mixed opinions about The Gift’s decision to skip the show and a possible six-figure check. Yo Phil, from one bailer to another, smart move, bro! See, Phil was a guard in his basketball days and as guard, you have to make the best decisions at all times. You have to know when to take it to hoop, or when to pull back and let the clock run down. Right now, the clock is on your side. I trust that he will hit the big shot and I have him being a top dog at the O. Now, the person that I’m dying to see under the lights on that stage in Columbus is Victor Martinez. Victor is ready. Victor will win the Arnold… and possibly the Olympia. I am 100 percent confident in my pick because Victor has so much to motivate him. We’re not going to talk about the 2007 Olympia. Let’s talk about the injury first. They say when there is a fire in the forest and the smoke clears, new life can be created. Victor has been given new life. He’s so motivated after the freak injury that I feel that he will be even better because he’s really training smart. He has been so cool when facing this adversity and the passing of his dad, that a rigorous four months of diet will be a piece of cake. His greatest challenges will be Kai Greene and Branch Warren. I know all of you have seen videos of Kai posing online, but until you see him in person, you don’t fully understand how gifted he is. The crowd gets anxious when they know that all of the other competitors have done their routine, and the Greatest Entertainer representing BK is about to shut it down!
BRANDEN RAY— Road tothe USAs My jaw dropped when Kai walked out on the stage last year. He had a stiff walk like RoboCop but with an added NYC swagger. He was HUGE! When I saw him at the Nationals, he was even BIGGER! I can flip a coin with Vic and Kai. The reason why I lean toward Vic is only because I think he might be the most hungry and has actually won this show already. I didn’t really base it on physique because they are both really incredible and Kai has really closed the gap between them really fast. If Kai nails his condition, he can be coming home with the big paycheck. Branch is another athlete who has battled back from injury. He will push Vic and Kai to the end. He comes in super grainy, and if he’s a little crisper than last year’s Arnold where he shut everybody up, it will be his time. Branch is a fan favorite and just one of my favorite people in the sport. In fact, I admire him more than any pro bodybuilder for what he’s accomplished off the sport. He is my favorite pro because he is also an entrepreneur and so down-toearth. He’s not a flashy guy and just gets it done. He definitely embodies everything that a champion bodybuilder should— fan friendly, articulate and a hardcore, OK—freaky physique! If Branch doesn’t win this show, I would love to see him do the New York Pro and or the Europa later on and get a win. He is definitely a true champ. Now, my sleeper is Marcus Haley. After seeing him in Atlanta, posing at the Gold’s Gym on Peachtree St., this dude has put on some SIZE! Marcus is also an excellent poser (thanks for the posing tips, bro) and presents his physique so well. He’s already big but poses even bigger! I really want Marcus to nail his conditioning and slice up all that added muscle. He is a showman and loves this sport and he also interacts with fans really well. For all of you guys out there who need help with posing, you better hire Marcus. He really knows how to bring your physique out, because so often we ‘lose’ just because of presentation. I’m warning all of you dudes out there: watch out for Marcus, because he will hold his own in any pose. I can’t wait to meet all of you at the Arnold. It’s cold in Columbus but it gets hot at the expo, so for all of you guys (and girls) who think you can get away without a quality deodorant, don’t even try it. The judges will remember you and mark you down the next time you’re onstage… lol, just kidding. Oh yeah, please limit the silent-but-deadly protein farts. You lose all cool points from me. I’ll give you props if you let out an earth-shattering loud one, though. Don’t be a punk. Claim it if you laid it! Holla at your boy in Columbus! !
424 MD
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March 2009
DENNIS WOLF— THE PEOPLE’S CHOICE
The Big Bad WOLF By Dennis Wolf
The Operation Was A Success! My hernia repair surgery went very well. I was told the actual procedure took something like 45 minutes to an hour, but I didn’t regain consciousness for four more hours after that. The first thing I saw was my wife Katja sitting near my bed. We started talking, but then I fell right back asleep. She left for a few hours and came back to wait for me to wake up for good. It was nighttime, which was odd as I had arrived at the hospital very early in the morning. It was like I lost a day. There was no pain at all. Later my wife told me that I was talking complete nonsense the first time I woke up. She wished she had a tape recorder to play it back for me because it was all so bizarre and stupid.
Meshing Together One thing I made very sure of was that my surgeon put a mesh screen over the repaired area before sewing it all back up. I had talked to some guys who had hernia operations who did not have a mesh screen put in, and each and every one of them got another hernia later on! I really, really can’t afford to lose more time like this again. As it is, I am going to miss the Arnold, a show I had been looking forward to and that I could have had a good chance to win. So if any of you bodybuilders out there have a hernia repair, be very sure you specifically ask for a mesh screen.
Too Much Time On My Hands My days are normally pretty full with training and eating. After about a week following the surgery, I didn’t know what to do with myself. I was watching all my DVDs and some old UFC fights, but the boredom and the feeling that I was just wasting time sitting around was tough to take. I’ve always taken some time off from training after a big show like the Olympia, but that was by choice. It’s worse when you can’t train even if you really want to. It definitely made me appreciate being strong and healthy that much more.
It Only Hurts When I. . .
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Back To The Gym— With Extreme Caution Next week (beginning December 8), I am going back to the gym for some very light training, just to see how it goes. I will be using very light weights and probably mostly machines, just to get the blood flowing and maybe a bit of a pump in the muscles. I have to be very careful and ease back into heavy training very gradually. If I do it right and have patience, everything will be perfect. If I try to rush back into heavy training before I’m ready, I don’t even want to think about what could happen.
PHOTOGRAPHY BY PER BERNAL
• Sit up. Who knew how much you depend on your abs to do this? My wife helped me a lot with this in the first couple weeks. • Laugh. I can’t watch anything too funny on TV or in the movies for awhile. • Sneeze. I don’t sneeze a
whole lot, but one time I did the day after the operation and it almost felt like someone stabled me in the guts! I really thought I had torn open the hernia again because the pain was horrible. Pretty scary.
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March 2009
Is Markus Coming Back? I was at the German Championships where Markus Ruhl guestposed a couple weeks ago. We talked a little but he never said anything about competing again soon. Then I read online that he is supposed to do the New York Pro in May. I have no idea why he didn’t mention it to me when we were talking. Not a big deal. It’s not like he needs to tell me all his plans. I wish him the best, as Markus is a very cool guy and always so friendly.
Heath Skipping The Arnold— But Why? I also heard about Phil Heath deciding not to compete in the Arnold Classic. I just wonder whether the main reason is to give his body a break and more rest after doing both the Arnold and Olympia in 2008, or if Phil is not competing in the Arnold because he is sure he can win the Mr. Olympia in 2009 like a lot of people seem to think. If he takes second or third at the Olympia, maybe he will be upset that he missed out on the Arnold. It won’t be clear whether this is a good idea until after the Olympia, I suppose.
What I Asked Santa Claus For: All I want for Christmas is a 2009 with no injuries, to come into the Mr. Olympia shredded and full at 285 pounds, and to return home to Germany as the new Mr. O. That’s not too much to ask, is it? I’ve been a very good boy! March 2009 www.musculardevelopment.com
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Dennis Wolf— The People’s Choice Since you are German, I thought you would be the perfect man to ask about German Volume Training, or 10 sets of 10 with very little rest in between. Have you ever tried it? Do you think it can be as effective as using heavier weights and longer rest periods for fewer sets? I can’t really give an opinion about German Volume Training from my own experience because I have never tried it. I am pretty sure that you are only supposed to do one exercise for those 10 sets, and that’s the whole workout for the body part. I don’t really like the idea of only using one exercise like that. Muscles need to be worked from different angles to get the best development. This is why bodybuilders have such great proportion and shape compared to guys who just focus on a few exercises all the time and don’t bother to keep different parts of muscle groups (upper chest, rear delts) in proportion to the other parts. Another thing I would not think would be too good in the long-run is that the weights you are using are pretty light, relatively speaking. Any weight you can use for 10 sets with such little rest in between can’t be too heavy. Maybe this is a good idea for someone who is injured or who needs a little break from heavy weights. All I can say is that the way I train seems to work very well for me. I cycle between two training styles. On some workouts I will go heavy and use an explosive type of rep speed. I do three or four exercises for 3 or 4 sets of 8-12 reps. The second way I train is to use less weight and slow the reps down to focus on the squeeze and the stretch. I wouldn’t only train one way or the other, because I think it’s more effective to work the muscles in different ways. As for German Volume Training, I am one German who has never tried it! You can definitely try it for yourself and see how it works for you. If you get very good results, then keep doing it! ! OUT CHECK
ment.com eveloPpLE TE muscuFlaOrd R COM VERAGE! ST CO CONTE
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Got a question for Dennis? E-mail him at
[email protected] and you could see it answered right here in MD!
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March 2009
ERIK FANKHOUSER—NORTH AMERICAN CHAMPION
Erik “The House” Fankhouser
By Erik Fankhouser
I have pretty big quads and a small waist, and cannot find any pants that fit me right. I was just wondering were you buy your clothes and how the hell do they fit those calves? That is a good question, bro. Some of us have that great problem finding clothes to fit because our proportions are so crazy compared to the average mofo. I think this is a good problem to have. One of the funniest things is trying to get fitted for a tux. They always have trouble finding things to fit right. I have never been fitted right in a tux. The pants are usually too damn big and I end up wearing suspenders. Also, the tux jacket and vest are always too big in the waist. It always looks like I have a huge waist because of all the extra material. I always get a laugh when they do my measurements and the little lady looks at me like I am a freak. All I can say, bro, is learn to wear a belt…lol. I have to wear a belt with all of the pants I own, because of my waist. I usually end up getting a 40-plus waist because that is what will fit my legs, and I only wear a 32 waist in the off-season. Old Navy wide-leg jeans fit me the best.
430 MD
Mass-Building Calf Workout Calf raises on leg press 15, 12, 10, 8, 15 Seated calf raises 15, 12, 10, 8 Standing calf raises 12, 10, 8 Maintaining Calf Workout Calf raises on leg press 30, 30, 30 Seated calf raises 30, 30, 30
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March 2009
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You have some of the craziest calves on the planet. What the hell do you do for them, and do people stare at your calves when you walk around town? You got to tell me your workout. I will try anything. My calves are like pencils and need to grow. Thanks, bro. My calf training has changed through the years. Early in my training when I was a young buck, I wanted to make my calves as big as I could make them. I trained them as heavy as I could. Bro, I remember doing sets with as low as 6 reps. I would do them on a day with abs and forearms. I would try to get 12 working sets on calves, going as heavy as possible. My favorite exercises were leg presses, calf raises, seated calf raises, and standing calf raises in a squat rack off of plates. Doing theses exercises heavy gave me the mass that I have today in the calf department. Today I have a different approach to training calves. I train them with quads and hams. I just throw in a few sets of calves at the end of my leg workout and do a few sets on the leg press if I am doing the leg press for legs that day. These days, I am not trying to gain more mass in my calves. I am only trying to keep what I have and give them as much detail as possible. Maybe when the rest of my body catches up with my calves, I will go back to mass building for calves. I got a lot of training to do before I catch everything else up. I would be huge if everything matched them. Only the future will tell. The day I have to worry about bringing my calves up is a good day for me.
ripped me and said I would never win shows, but when you put pictures out on the ‘net, you got to be ready for that. It never bothered me when people would talk shit on me, and besides, they still do today and I just use it as motivation. So for you, I would start posting pictures online on all the forums and you should definitely post them on the md website. If you post them on my thread, I will give you some feedback. I don’t blow smoke up anybody’s ass; I will tell you how it is. Another good form of exposure is going to all the shows and expos that you can. I remember going to the Arnold Classic expo and hitting up all the booths, passing out contact info. I also remember trying to show some of the pros pictures of me from my shows, and most of them just looked at me like I was crazy. But, oh well. Little did they know that I would be a pro standing onstage next to them someday. That is one reason I always give time to anybody who comes up to me at an expo. You never know, I could be talking to the next pro.
CONTEST PHOTO BY BILL COMSTOCK
House Calls House, you busted onto the bodybuilding scene pretty damn quick. Could you give me some tips on how to get my name out there and get noticed? It would be nice to pick up a supplement sponsor. How did Universal find you? Yeah bro, it has been a fast ride so far. I only did four shows in three years before I turned pro. It was pretty awesome. I still remember doing my first show. It was the Upper Ohio Valley NPC show. I had no idea what was going on. I was dieting while I was still in college, but I was lucky to have some good people in my corner to show me the ropes. So yes, it all happened pretty quick. Getting your name out there is pretty important and doing that will get you noticed. I think that the Internet is one of the best tools for any bodybuilder at any level to get noticed. I used the Internet early in my career to get my face out to different people. Once I started dieting down for my shows, I was posting pictures online for people to give me some input. It is funny to look back at what people thought of me then. There were people who March 2009
North American Overall Champ 1st Place It is funny that you should ask how Universal Nutrition found me. It ties right in with the question. Irv Gelb, a well-known photographer, saw some of the photos I had posted and he set up a shoot for me and got me in contact with Universal. Universal then saw pictures of me that I had posted online. They e-mailed me and at first I thought it was people messin’ with me, but I followed up with it and they ended up signing me over the phone in a few days. It was crazy; I went from Mr. WV to being signed with them. They signed me before I had even stepped on the national-level stage. Getting signed with Universal was my first big step in bodybuilding, and now being with MD is just a dream come true. I also have to say my wife has also been very supportive and she is my biggest promoter. She is always talking on the boards and keeping me in the light while I am training hard.
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Eric Fankhouser—North American Champion UT
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House’s Hot Plate Back by popular demand, I have had tons of requests and questions on how the hell I cooked my frozen tilpia in my MDTV video. Let me tell you this: it’s not the best way to cook the fish, but it’s the fastest way to cook the fish. If you are anything like me, time is short when you are training for a show. I mastered the ‘frozen fish nuke’ in the microwave. I was eating it eight times a day for over 15 weeks. Don’t remind me…lol. I cooked my fish so many different ways in the microwave. Sometimes I would overcook it so it would be tough and it would have a different texture. You can also use a variety of seasonings. One of my favorite combos was hot sauce and Splenda on my fish. It is like ‘candy hot sauce’ fish. Now that I am not dieting, it doesn’t sound so good, but back then it was like a treat. I tried many different microwave-safe bowls, but I could never find one that would cook it right. Until I came across the heat-and-serve bowl made by Tupperware. I had an awesome Tupperware dealer who worked out at my gym and hooked me up. Thanks, Kim Reed, you rock. That bowl was the best. It is ‘House approved’ and I still use it in the off-season to cook in. Here it is. Step one: take the frozen fish and place it in the heat-and-serve bowl. Cook in microwave for 2 minutes. Step two: remove the fish, drain off the water and break up the fish. If you want to add seasoning, add it after you drain the water. Step three: put fish back in the microwave for two more minutes. Then it’s done. Remember, time may vary depending on how good your microwave is, and depending on how ‘cooked’ you want it. Play with the time and eventually you will fined the right time for yourself. Enjoy.
Training Journal Training is going great; I am in the full swing of things now. After taking a little time off I am feeling all healed up and doing great. This year I am trying to get back to my old ways. I am lifting heavy weights and doing all the core lifts. I am adding thickness this year to my entire body. After competing last year and evaluating my pictures next to all the other pros, I feel I need more thickness. When I turn to the side, I feel I am just not up to par with all the big pros.
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So I am working on thickness. Heavy-ass deadlifts, squats, and good-old flat bench presses are what’s on tap for me. I am also doing less volume when it comes to reps and sets. In the past I have been a big volume guy. Now I am focusing on training heavy with less reps, staying around 8 reps and not going over 16 sets for big muscles and 12 for smaller muscles. In the past I did nothing under 20 sets per body part. I am also keeping the workouts to under 80 minutes.
ABCs We just had a great Animal ABC event at the gym I train at, The Body Shop. We had a ton of great people training together. It is always great to train with people with a common goal and people who like to train hard. We are also going to have a big ABC event at the Arnold this year and we hope everyone can make it. For more info, go to www.animalpak.com.
Family Everything on the homestead is good. I got to attend one of my son Xavier’s gymnastics classes. The wife and I take him each week but they don’t let the parents watch because of distractions. They let us watch this week and it was awesome. I never knew he was as good as he is. He was doing better than all the kids his age in his class. He has such good natural ability. His balance was so much better than anyone else’s in the class when they were walking on the balance beams. He also surprised me with his ability to jump. I see him jump every day but when he jumps in hoops and jumps over cones, it is crazy. I know I am his dad but he has definitely got some awesome God-given abilities when it comes to that stuff. Also, he amazes me because we took him to the eye doctor the other day and found out that his left eye has half the vision of the right. So now the little guy is looking adorable in his new glasses. So even with a not-so-good eye, he is still maintaining excellent balance and posture in gymnastics. Heather, Andy B and I have been promoting our show for September and cannot wait till it happens again. It is going to be better than last year and last year was great. Look at www.erikfankhouser.net for updates on the show. ! www.musculardevelopment.com
March 2009
EVAN CENTOPANI
By Evan Centopani
NATIONAL HERO It’s Gonna Be A Great Arnold Classic! As I write this in mid-December, the lineup for the 2009 Arnold Classic hasn’t been announced yet. The two big mystery entries that a lot of people would love to see are Dexter Jackson and possibly Ronnie Coleman. If any Mr. Olympia can compete twice a year without risking much, it’s Dexter. He’s shown many times that peaking is not an issue with him. So I would not be surprised if he decided to show up and spoil the party. I am pretty skeptical of Ronnie. Personally, I would love to see him compete again because he’s a living legend, but I doubt he will do anything before that big show in Berlin after the Olympia. As for Victor Martinez, the Arnold could easily be his if he is able to look as good as he did back in 2007 where he beat Dexter at both the Arnold and the Olympia. Nobody really knows yet how that leg looks. Kai Greene could also be right up there and could even push Victor or Dexter for the title if he’s improved again. He gets better at every show, which makes him a serious threat. He’s a freak, and he brings the condition. Toney Freeman and Branch Warren will also be there gunning for glory. Toney is coming off a very strong fall 2008 season and Branch missed the Olympia and is practically foaming at the mouth to do his best here. It would have been an even better show if Phil Heath hadn’t decided to skip it, of course. People are debating whether this is a smart move, but the guy has made nothing but wise choices so far when it comes to picking which shows to enter and which ones to pass on. Regardless, the 2009 season is already shaping up to be one of the most exciting ones we’ve had in a long time. Evan, have you ever had problems with acne? My doctor prescribed me some tetracycline because it was getting bad on my back (bacne). Then I read something Dave Palumbo wrote, that this drug inhibits protein synthesis. Great— so my skin will clear up but I won’t be able to make any gains! Do you have any suggestions on what I can do for my acne instead of using tetracycline?
www.musculardevelopment.com March 2009
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Fortunately, I never had any problems with my skin. I know a lot of guys who are susceptible to acne on either their face, body or both. You may want to try drinking more water and cleaning up your diet if it isn’t already in good shape. I wish I could offer you more advice. One thing I will say and some people will probably disagree with me, is that you may want to make sure your liver function is up to par. It would make sense to me that your body excretes toxins through your urine and your fecal matter and if either if those are not working up to par, you will excrete them through your skin. Maybe this is entirely untrue and I’m out in left field with this theory, but I do know people with skin issues who started using liver products that cleared up their skin dramatically. Liv.52 is very popular. Also, there is a product from a company called Standard Process called LivCo. It’s only prescribed by medical professionals and it’s a combination of milk thistle, rosemary and schisandra. I know of a few people who have had great success with it. Just make sure you’re taking care of your body and that your colon, liver, kidneys, etc. are functioning up to par. In my mind, so long as they are, you shouldn’t have issues with your skin and shouldn’t need to use powerful acne drugs that all have nasty side effects you don’t want.
Light-Heavyweights A lot of haters bashed Peter Putnam because he did not bring his best-ever package to this show and he didn’t seem to have improved much in the full year he had since his last contest. But regardless, I still think he won fair and square. Putnam carries a lot of muscle for a light-heavy. Al Auguste and Chulsey Graham were both good, but Peter was just better on that day. This was not the typical awesome light-heavyweight class we are used to seeing at the Nationals. If Chulsey Graham puts on just a bit more size and nails his condition, he will win this class soon. His shape and symmetry are fantastic.
Middleweight Guy Cisterino
Heavyweights
Overall-Super Heavyweight Ed Nunn
Nationals Wrap-Up From The 2007 Overall Champ It’s hard to believe it’s already been a little over a year since I won the Nationals. It really does seem just like yesterday when I think back to that contest. Though I wasn’t at the recent Nationals, I did see plenty of photos and talked to many people who were there. Here’s my brief commentary.
PHOTOGRAPHY BY BILL COMSTOCK AND MICHAEL PINTO
Middleweights My buddy Guy Cisternino blew this class away with condition none of the other guys could touch. There was some debate after prejudging because a couple of the other middles outmuscled him in terms of raw mass and thickness, but Guy had deep, clear separations and an overall polish that carried him to the win. If he wants to compete as a pro in the 202 class, I think he could do really well as long as he takes a year or two off to add quality size. You have guys like Dave Henry, Kevin English, Flex Lewis and possibly Lee Priest battling it out in the 202s. All those men pack a lot of mass on their frames. But congratulations to Guy on a welldeserved win. March 2009
Now this was a tough class! Based on what I saw from the weigh-in photos, I thought Mark Alvisi was going to be the surprise and knock out Mike Liberatore for the class win. Mark somehow lost just a tiny bit of that freaky dry look he had by the time they got on stage the next night. Even though I think it still could have gone either way and few would have complained, Mike got the nod and the pro card.
Super Heavyweights Ed Nunn pulled a ‘lights out, game over’ on the rest of this class. I was very impressed with newcomer Steve Kuclo, since I think he’s only 23. Trey Brewer also looked much better than he did at the Junior Nationals. Still, I was surprised to hear that he was 10 pounds lighter, which puts him about 20 pounds lighter than when he won his first open show two years ago. Trey needs to go back to whatever he was doing back then and get that size and fullness back, along with the condition he had here (and then). I don’t know if it means going back to heavier lifting or what, but Trey Brewer could be one of the best if he figures out what his body really needs. He’s a nice kid and I would love to see him fulfill his potential, even if that means I’ll have to go up against him in the pros.
Heavyweight Peter Putnam
Overall Easy call for Nunn. The dude was huge, had great shape and was ripped. I doubt the judges had to sweat too hard over that decision.
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Evan Centopani— National Hero
CH
musculardeECK OUT velopment.co FOR CO m MPLET CONTE E S T COV ERAGE !
Squat First In The Workout, Or Last? Variety is key. While squats are a fundamental exercise for growth and you have to do them, I think that how you arrange the rest of your leg training around squatting makes a huge difference. You can go into the gym and squat first with heavy weight and then move on to the other movements. Or you can do three other exercises first and squat last. You can do giant sets, drop sets, supersets... and each will have a different effect. Almost anything will work for a period of time. But squatting first every time, forever, will surely cause you to hit a plateau sooner or later.
Fast-Food Fanatic I still can’t get over how a few comments I made here about how I used to chow down at Wendy’s in my earlier years trying to bulk up has almost taken on a life of its own. It’s almost like I am getting to be the official Wendy’s pro the way Lee Priest is known for KFC! I don’t eat that crap anymore. If I’m gonna have a burger, I go someplace where they do it right and use quality meat. But I will say that for guys who can’t add weight even though they eat as much good food as they can stuff down, fast food would probably help them reach their goals. Just make sure you avoid trans fats. Those really clog your arteries up, and that’s not good.
What Will I Weigh? Every day, somebody asks me how much I will weigh at the New York Pro in May when I make my pro debut. I won the Nationals at 245. In the offseason that I’ve been on since then, my weight has gone from 292 to 312. That’s 20 pounds. I look at photos and I don’t feel I am really any fatter, so the majority of that weight has to be lean muscle mass. That being said, I wouldn’t expect to be able to hold on to all of the new muscle and diet down into crazy condition. If I can keep three-quarters of it, that puts me at about 260 onstage in May. I would be very happy with that! ! Got a question for Evan? E-mail it to him
[email protected] and you could see it answered right here in MD!
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ThePROCreator By Hany Rambod
Why Phil Heath Is Skipping The Arnold Classic W
hen the man known as ‘The Gift,’ aka Phil Heath, announces his contest plans, the entire industry sits up and takes notice. As one of the freshest rising stars in pro bodybuilding, his every move seems to be analyzed and dissected. And that’s a good thing— it means people care which contests he does and doesn’t compete in. In his first two seasons as a pro, Phil chose to skip the Mr. Olympia, even though he was qualified. That strategy paid off, as it provided Phil with ample time to make the improvements he knew were needed before being able to stand on the Olympia stage as a true contender. When he finally did compete in the Mr. Olympia in 2008, Heath made one of the best debuts in Olympia history, placing third behind winner Dexter Jackson and defending two-time champ Jay Cutler. The margin among the top three was so slim that had Phil been declared Mr. O, few would have argued. Now, Phil has decided to skip the 2009 Arnold Classic and focus on the Mr. Olympia instead. As his coach, I can shed some light as to what went into the decision- making process.
Being Selective Both Phil and I are extremely logical and analytical when it comes to picking his shows. He doesn’t just randomly jump into any contest on a whim. Since he turned professional at the 2005 USA, each contest has been carefully selected to make sure it’s the right step for him at that point in time. Some concerns would obviously be: Is he ready to do well at this level of competition? Would he have sufficient time to make improvements since his last event? And, has Phil allowed enough time between events for full recovery of all systems? A key process before deciding whether to compete in any given contest is to see if it makes sense after taking various factors into consideration, otherwise known as weighing the pros and cons.
Doing The Arnold: The Pros If Phil competed in the Arnold Classic, he would be riding a strong wave of momentum from his third place at the Olympia. If he won, Phil would earn a nice paycheck of over $100,000. Assuming he was able to beat Victor, he would also set a precedent there that would put him in a very favorable position to win the Mr. Olympia in the fall.
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ThePROCreator Doing The Arnold: The Cons First and foremost, Phil’s goal is to make significant improvements from one show to the next. He has done an excellent job of this so far. 2008 was the first time that Phil did two full contest preparations in the same calendar year: one for the Iron Man and Arnold Classic, and the other for the Mr. Olympia. Honestly, he was a little burnt out after the Olympia. Turning right around and beginning another prep for the Arnold would neither have afforded him time to make more improvements, nor even to adequately rest and regroup before starting the whole contest-prep process all over again. It would certainly not have been the best strategy toward winning the 2009 Mr. Olympia.
A True Challenge To Victor, And For The Mr. O Title Phil and I both recognize that Victor Martinez is the front-runner to win the 2009 Mr. Olympia. He’s beaten Dexter the last several times they competed against each other, and Jay is no longer the champ. So it’s really Victor that Phil needs to take out if he wants the Sandow on the mantle in his new home. The last time Phil stood next to Victor was at the 2007 Arnold Classic, and at that point Martinez outweighed him by 20 pounds: 235 to Heath’s 215. Victor is 35 years old and has been bodybuilding now for almost 15 years, training closer to 20. Phil is just 28 and has only been training for six years. He’s added a lot of quality muscle mass since then, and certainly can add more. If Phil takes the next few months and uses it as an off-season to make further improvements, his chances of winning the Mr. Olympia are much better. As for missing out on the big payday at the Arnold, Phil is currently in a pretty fortunate financial position with his contracts with Met-Rx and Weider. He’s also not in the final stages of his pro career where he can’t afford to miss out on any shows. Phil is pacing himself to be
around for a long time, and the Mr. Olympia is the title that he really wants. So for all these reasons, Phil is passing on the Arnold Classic.
The Wheels Are In Motion Currently, Phil and I are putting together his next training program that will be a new version of FST-7. The should help maximize his gains in this coming off-season. He’s back in the gym training, but keeping the weights and intensity at only around 80 percent so that his mind and body will be ready to begin taking it all to the next level in the new year. I think it’s safe to say that Phil has proven several times now that he picks and chooses his shows shrewdly, and it’s paid off. Skipping the Arnold will also prove to be a wise strategy, though it won’t be evident until we see him at the Mr. Olympia and can appreciate the improvements that this coming off-season will yield. Should Phil be victorious in Las Vegas, this decision may be praised as his best yet.
Postscript: Where’s Phil Gonna Be? Phil won’t be in total seclusion until the Mr. Olympia, unlike Dorian Yates. Dorian was known to hide in his musty basement gym until it was time to compete. Heath is a little more social than that. Fans can see him at both the Iron Man and the Arnold Classic. Check him out at the Arnold, where he’ll be dividing his time between the Met-Rx and Weider booths. ! My website is now up and running. Visit www.hanyrambod.com or www.fst-7.com for previous articles, news, an interactive forum, video clips and member profiles and blogs. You’ll also find updates on my current clients and who is preparing for upcoming contests. Free registration gives you full access to all of it. Got a question for Hany you would like to see answered here? E-mail him at
[email protected]. Due to the high volume of e-mail he receives and limited editorial space, only selected questions will be answered and used.
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CHAD NICHOLLS
The Contest GURU
Bringing It To The Arnold: Top Stable Of Athletes
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ow that the holidays have subsided and 2009 is officially here, it’s time to look at the 2009 IFBB competitive season and the crème de la crème of weekends— the 2009 Arnold Classic! As always, this event promises to be first-rate and have something for everyone, from the larger-than-life expo, to the multitude of sporting events that have now
joined the bodybuilding, fitness and figure weekend roster. Minus a couple of Olympia names, anyone who is anyone will be in this year’s Arnold Classic lineup, with hungry athletes, veterans and rookies all wanting to prove what they are made of. This year’s competition will be fierce! The most anticipated event this year is the return of Victor Martinez
to the competitive stage. After winning the Arnold Classic in 2007 and with a controversial second place finish to Jay Cutler at the 2007 Mr. Olympia, Victor had set himself up not only to collect a second consecutive Arnold title, but had also set himself up as the ‘heir apparent’ to the 2008 Olympia title. Unfortunately, an untimely knee injury quashed our dreams and goals
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for last year.The one positive for Vic’s injury is that it has made him hungrier than ever to regain the Arnold title this year, along his path to his goal of capturing the 2009 Olympia title. This is going to be an important
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show for Victor, as it will be the first time since his injury that he has prepared and dieted for a show. The question on everyone’s mind is: “What will Victor look like?” Everyone has their viewpoint on how the injury affected his physique, but regardless of opinions, we are all chomping at the bit to see his post-injury debut— and I can tell you he will deliver. He looks to come in at about the same size and conditioning as he did at the 2007 Mr. Olympia and since he’s stayed leaner than normal in the off-season, we will see even more detail and separation, as well as superior conditioning. Being a consummate professional, Victor views the injury both as an opportunity and a challenge to make himself an even better and more complete athlete and I think that is exactly what he will show us on the 2009 Arnold stage. Chomping at the bit to get back onto the competitive stage is Kai Greene. Kai Greene has the potential to throw a monkey wrench into everyone’s plans. With his thickly muscled physique, if Kai can get back to the crisply detailed and separated look that
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helped him quickly climb up the ranks, he will be hard to beat— not just at the Arnold, but at the Olympia as well. Taking off the remainder of the year rd after his 3 place finish last year, I think we will see a fresh and complete Kai,
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Chad Nicholls—The
who has found the formula to balancing his newly-acquired muscle mass with his trademark freaky conditioning. This package will definitely push him to the next level and he could definitely give Phil some competition! All in all it looks like Kai is the nd favorite for 2 place. If Kai comes in at his all-time best, he could very well battle with Vic for the top spot! In my opinion, Vic, and Kai will be the two standouts of the show— but there are many more incredible athletes in this event just waiting for their chance to knock any of these front-run-
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Contest Guru
ners off the top of the heap. Branch Warren, Silvio Samuel, Dennis James and Toney Freeman are all competitors who can battle with the best of them when they bring their “A” games to the stage! Dennis is the one competitor who could truly throw a monkey wrench into everyone’s plans. Dennis has just confirmed with me that he will be taking part in the 2009 Arnold. After fantastic performances in the late qualifiers leading up to the Olympia and an even more stunning performance at the 2008 Mr. Olympia, DJ has shown
the IFBB and the fans that he is back and ready to show his fellow competitors just how dangerous he can be! Showing consistency with his conditioning and working on his leg separation will keep his forward momentum going— he’s always had plenty of size— but refining and honing it to display incredibly crisp conditioning is the current plan. Keeping Dennis full enough without spilling is the key to making or breaking his performance and placement. With his momentum from the 2008 Olympia, he could very well find himself battling for a top spot at the 2009 Arnold. This is the top stable of athletes I see really bringing it to the Arnold this year.You can always count on a couple of surprises along the way— an upand-coming new athlete, or maybe a veteran who has finally hit his stride, to add to the excitement of a fantastic and always impeccably-run weekend. Both Jim Lorimer and Arnold go allout to give the athletes and fans a weekend filled with great times and good memories and I’m sure this year will be no exception! I’ll look forward to seeing you all there! In closing, since answering a recent question on skin care for men, my email boxes have been overrun with more questions! It seems as though the man stepping up to ask the question has now opened the door for those who were either afraid to ask about men’s skin care in the past, or who didn’t know there were skin care product options available to men. Keep those questions coming— I’ll be happy to answer you and will provide more men’s skin care information in future installments. Here is the date and address for the 2009 Muscle Mayhem Championships: Saturday, May 30 in Kansas City, MO at the Folly Theater. Once again our host hotel will be the Downtown Marriott.To make your reservations call: (816) 421-6800. If you would like to have an entry e-mailed to you, please contact me at
[email protected] and I will be happy to send one to you. You can receive show updates and information by going to the Mayhem event thread on www.MuscleMayhem.com— just click on ‘NPC Info and Events.’ !
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CHARLES GLASS
Trainer of of Champions Champions
THE BODYBUILDING First of all I want to say how much I love your column. I get MD every month and go straight to your article. I appreciate all the tidbits I’ve picked up over the years; they’ve really helped me as a bodybuilder. I’m 48 and trying to diet down for my first show. A guy I know who went to Nationals gave me a diet program that didn’t work (it included 7 cups of cooked rice a day), so I thought I’d solicit your advice on the diet I’m going to try next. I’m 5’8” and 254 pounds, my body fat is about 15 percent and I’m 19 weeks, five days out from my show. I’m more of an endo-mesomorph (probably heavier toward the endo). My diet is as follows: 5 a.m.: 2 scoops whey protein with 1 cup of raw oatmeal blended into 16 oz. of coffee, 1 Animal Pak, 16 oz. water. 7 a.m.: Ab training and 20-30 minutes cardio: heart rate in the upper 120s. 8 a.m.: 1½ cups liquid eggs scrambled, 32 oz. water. 10 a.m.: 9 oz. chicken, 1 cup cooked rice, 1 cup steamed broccoli, 32 oz. water. 1 p.m.: 9 oz. chicken or lean beef, 1-2 cups green beans, 32 oz. water. 2:45 p.m.: Workout (64 oz. water) 4 p.m.: Post-workout carb shake with 60g maltodextrin carbs, BCAAs, 5g creatine, 100mg potassium, 400 IU vitamin E, 1,000mg vitamin C, 16 oz. water. 4:20 p.m.: 2 scoops whey protein, 16 oz. water. 5:45 p.m.: 9 oz. chicken or lean beef, 1-2 cups broccoli, 32 oz. water. 8:30 p.m.: 9 oz. chicken or fish, 1 cup broccoli, handful almonds, 32 oz. water. Sorry if this is too much info but you always say the more the better. Thank you in advance for any help you can give me. First, you were smart to recognize that the diet given to you was not suited to your needs. I’m still shaking my head over the seven cups of cooked rice a day— that’s about 350 grams of carbs! Only a rare few men could possibly get leaner eating that volume of carbs,
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and they would have to be carrying an extreme amount of muscle mass. I’m talking someone with about as much beef as Cutler— and there aren’t many humans out there fitting that description! Furthermore, given your age and the fact that you are admittedly leaning toward the endomorphic body type, chances are you would be much better off on a very low-carb diet. The diet you outlined seems far more appropriate for your needs. What does look woefully inadequate, though, is the amount of cardio you are doing. Twenty or 30 minutes is hardly a warm-up for someone your size and with as much body fat as you have to lose. I have found that in most cases when a person estimates his or her body fat to be 15 percent, it’s actually more like 20-30 percent. Just for the sake of argument, let’s say it’s 20. At your weight, your lean body mass would be 203 pounds. Of course, you aren’t going to get down to zero percent body fat. So, let’s say you want to get down to 5 percent body fat. To do that, you would have to lose about 38 pounds. If you have 19 weeks to do that, you need to lose an average of 2 pounds a week. This can be accomplished by increasing caloric expenditure via your cardio and decreasing your caloric intake via your diet. Keep in mind that you need to burn 3,500 calories to lose 1 pound of fat. If you were to attempt to lose all the fat you have merely using cardio, you would need to burn an average of 1,000 calories a day. This is a very rough estimate, but that would mean about 2 hours of moderate-pace cardio every day. I need to point out that unless I saw your body and also tracked how your body responded to various diet and training factors, there is no way I could give you specific diet and cardio recommendations to follow. What I can tell you is that you definitely need to bump your cardio way up. Find someone who can give you accurate body fat readings once a week so that you can track changes in your body composition. Ideally, you want to maintain all your muscle mass and gradually lose as much body fat as possible. I’ve been pretty lazy this year and have finally decided to get off my lazy ass and get back in shape. What would be a good program for someone coming off a long layoff of about nine months? www.musculardevelopment.com
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March 2009
Charles Glass— Trainer of Champs (And no, I am a man so I wasn’t pregnant!) I’d prefer to work out Monday, Wednesday and Friday. I have a lot of fat to lose and a lot of muscle to be gained. Please help! Thanks a lot. You called yourself lazy twice in that first sentence. Before you do anything else, change that terrible self-image! You are out of shape, and you will get back in shape because you are dedicated to reaching that goal. What you need to do is start off on a very simple and basic routine. For the first three or four weeks, I would do a circuit-training routine of the entire body on those three days, with just one exercise per body part for 2 sets. Follow that up with 20-30 minutes of cardio. I would also do 30 minutes of cardio on two of the off days, preferably first thing in the morning on an empty stomach. After that initial ‘break-in period,’ you can start on more of a conventional body part split. If you want to train on three days, this should be fine: Monday: Chest, Shoulders, Biceps Wednesday: Legs, Abs Friday: Back and Triceps The reason I have you doing biceps with the pushing muscles and triceps with the pulling muscles is so that you get a bit of a crossover. Your triceps will get some indirect work on Monday with chest and shoulder pressing, then they will be trained directly on Friday. Your biceps are hit directly on Monday and indirectly at the end of the week. They will also be a little fresher that way instead of being pre-fatigued by assisting with the larger muscle groups. As for your cardio, start cranking that up to 40-45 minutes after each of those workouts, and 45-60 minutes on two of the off days. After a couple more weeks, add another cardio workout on an off day. You may want to eventually work up to doing cardio every day, or you may choose to have one day of the week completely off to rest and recover. It’s really up to you and how much rest your body and nervous system requires. The cardio is what
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will burn the fat, but you can also try to keep your rest periods between sets brief during weight training to boost your metabolism and incinerate even more calories. Good luck! A girl I talk to at the gym is trained by a guy I don’t really think knows what he’s doing. On leg day, he never has her do leg extensions or lunges because he says both are dangerous to the knees. I’ve never heard this and wonder if there’s any truth to it or if this trainer just came up with this idea on his own. Personally, I’ve done both for years and my knees feel fine. Any exercise has the potential to cause harm if done improperly. In the case of the lunge, often trainers aren’t conscious of the body mechanics and don’t make sure that their knee travels in a straight line in the same direction as the foot, or they allow the knee to extend too far forward and stretch in a position it was never meant to. Add resistance in the form of a barbell or a pair of dumbbells, and the forces acting on that knee are going to be amplified. Leg extensions are an excellent way to warm up the muscles of the quadriceps and get blood flowing around the knee to the tendons and ligaments. But some people want to make it a mass-building exercise and go as heavy as possible for 8-10 reps. Bad idea! The knee can take fairly heavy loads in compound movements like squats and leg presses, but it was never meant to handle extremely heavy resistance in a single-joint movement like leg extensions. It’s even worse if the roller pad is set up too far back so that the repetition starts from an extreme stretch of the quadriceps. If you really want to go heavier on the leg extensions, wait until the very end of your leg workout when you won’t be able to use the whole stack, and whatever you do, do not set the roller pad way back. Lunges and leg extensions can be valuable tools in your quest to build a great set of wheels, but they can also be hazardous if done incorrectly.
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March 2009
Charles Glass—Trainer of Champs The Best Arnold Classic in years?
Silvio brings a lot to the table: stellar conditioning from head to toe, awesome shape and symmetry, and a round, full look to all the muscle groups. I don’t know how this Arnold Classic is going to turn out, but it will be exciting to watch all these incredible competitors battle it out in March.
Even with Phil Heath, Dennis Wolf, and Melvin Anthony all out of the Arnold as of this writing in mid-December, it’s still shaping up to be one of the best Arnold Classics in years. The man to beat is definitely going to be Victor Martinez. After missing out on the Arnold and the Olympia last year, two huge shows he very likely would have won, he is taking no prisoners this time, to make sure he grabs
Got a question for Charles? E-mail it to him at
[email protected] and you could see it answered right here in MD!
them both in 2009. Can he pull it off? We’ll see. Kai Greene is also out to upset a lot of people. The only two who were able to hold him off at the last Arnold were Dexter and Phil. Phil won’t be there to stop him this time, and I doubt Dexter will either. Toney Freeman looked absolutely amazing at the Mr. Olympia. He’s got his conditioning handled, and with a bit more overall size I think he could really challenge Victor and Kai. You can’t write off Branch Warren, either. He was fourth last year and practically stole the show along with Heath. Branch is a crowd favorite and has that thick, freaky look that few of the other top men can match. Finally, you have Silvio Samuel. Anyone who ignores him or writes him off just doesn’t know what the man is capable of. He’s proven to me over the last year that he can accomplish anything he wants to, because he is willing to work as hard as it takes to edge out his competition.
Correction:
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In my January column, something I talked about regarding Silvio Samuel and my critique of his posing presentation at the Mr. Olympia made it sound like I was throwing him under the bus. I want to set the record straight. According to Silvio, both Flex Wheeler and Shawn Ray offered to work with him on his posing for a fee. At the time, Silvio did not have it in his budget and instead accepted the help of Bob Cicherillo. Bob offered to work with Silvio free of charge— but I don’t want to put the blame on Silvio for not having the type of polished posing he should have. I am part of his team. We succeed as a team, and we fail as a team. From now on I am going to make sure Silvio works harder on showcasing his physique. We work too hard in the gym and he has far too good of a physique for it to be presented less than perfectly. So to sum it all up one last time, some comments here were blown a bit out of proportion and that’s regrettable. However Silvio posed before doesn’t matter, because we’re looking forward to better things in the future.
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hotshoppe By Angela T. Frizalone
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emember the glory days of ephedra-based thermogenics, when the best of those wildly popular products generated fat-loss results in 8 weeks or more? While many manufacturers have been working night and day just to return to that former standard, one group of innovators has just leapfrogged the competition entirely and introduced a revolutionary technology that far exceeds the potency, power, and results of those ephedra products. BioQuest has just launched BetaStax, a new extreme weight-loss catalyst that looks like the first product to break new scientific ground in the fat-burning category since Xenadrine RFA-1 kicked off the modern era of thermogenic science. The compelling breakthrough in BetaStax is a completely new and revolutionary matrix of ultra-bioactive, pharmaceutical-grade energy factors that trigger a surge in energy which exceeds that of anything that has come before. At the same time, the key ingredient in BetaStax has demonstrated statistically significant weight-loss results in just two weeks, as documented in a major clinical study. That second achievement is literally unprecedented. Word-of-mouth on BetaStax has been particularly strong, as bodybuilders have been amping up their workouts and experiencing terrific fat-loss results with it. We’ll keep you posted on developments with this new and potent weight-loss catalyst/workout optimizer. In the meantime, head over to betastax.com and see what all the buzz is about!
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March 2009
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MD 455
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here is perhaps no greater debate raging these days than that of the necessity for carbs in the diet versus the belief that we don’t need them. Do bodybuilders need a nutrient that is considered by some to be nonessential? Are carbs needed for optimal muscle gains (‘optimal’ being the key word)? Well, the boss of all bosses recently started a thread on the MD message boards, called “Clearing the Air on Zero-Carb or No-Carb Diets.” In Steve Blechman’s entry— one of the very few the boss has ever put up on the boards, due to his dedication to occupational responsibilities and not a lack of desire to participate— the boss described, with certainty derived from published studies, the ineffective nature of low-carb ketogenic diets for optimal muscle growth. Almost instantly, the thread exploded with almost 18,000 views and nearly 700 replies. Those replies amounted to an impassioned volley among the ‘who’s who’ of carb opponents: Dave Palumbo, many of his charges and of course yours truly, against proponents who included not only the boss, but also gurus Lane Norton and MD columnist Eric Broser and a host of pro and amateur competitors who straddled both sides of the debate, offering their undeniable empirical views. There were studies cited, clinical research claims posted and tons of personal testimonials that provided the very essence of empirical evidence for one side or the other, regardless of what the research held to be evident. Back and forth the debate raged for days and nights, seemingly without end, making that one thread perhaps
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the most read, most anticipated place to be on the entire bodybuildingfocused Internet. There were guys who stopped watching TV during its run, intent to merely hit their refresh button to see what was up next. In the final analysis, the debate proved that pretty much neither viewpoint is entirely accurate. There are as many guys who think carbs are necessary as there are guys who don’t. But that’s really irrelevant. We are all different and what works for me doesn’t
Steve Blechman paved the way for a huge part of the supplement industry today and brought to light a great deal of the research that we study today in regard to building muscle and burning fat. necessarily work for you. What the thread proved was the veracity and degree of intellect abundant on our forums. But even more so, I was very happy to see the boss involved in an area where he used to be King. It has been over a decade since Steve Blechman resigned his post as chief of product development for Twinlab. That means, for many of you just getting started in bodybuilding, you were still playing with G.I. Joe with the Kung Fu grip while the boss for twenty-five years was developing and bringing to market the first of many of the supplements and ideas that are taken for granted today. Many
By John Romano
of you are unaware of the fact that just about everything that is a staple in bodybuilding today— from creatine to whey protein— was dissected, studied, tested and brought to market by Twinlab long before many of you ever picked up a weight. The fact is, Steve Blechman paved the way for a huge part of the supplement industry today and brought to light a great deal of the research that we study today in regard to building muscle and burning fat. While the thread I’ve mentioned did little to settle the debate on the efficacy of carbs in the bodybuilder’s diet, I was glad it ferreted the boss out of hiding. For too many years he has had his nose stuck in the publishing business and let an important part of his persona stand idle. Steve has more information at his fingertips than just about any member of our community on the subject of optimal muscle growth and the most effective means of burning fat while preserving muscle mass. I believe that thread was Steve’s long overdue comeback— his reemergence as the information guru who helped grow a small family business that started in a garage into one of the industry’s greatest powerhouses and innovators of much of what we practice today. Steve needs to get out of the office more and get on the boards. And all of you need to egg him on! Get on the boards and ‘call out’ the boss! There is no one I know who has access to more peer-reviewed studies, journal articles, research, textbooks and an applicable understanding of how it all works. In my mind, he is the greatest untapped resource in the industry. Let’s get him out of the office and up on the boards so we can all pick his brains! ■
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March 2009
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