Muscular Development №6 2009

BUILD MUSCLE • BURN FAT • NO BULLSHIT!

THE WORLD’S BIGG BODYBUIELSDTIN MAGAZINE! G

Volume 46, Number 6, June 2009

NUTRITION & PERFORMANCE

TRAINING 276 Blood & Guts By Dorian Yates NEW!

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310 Power BodybuildingRx By Justin Harris, BA NEW!

116 Research: Supplements By Steve Blechman & Thomas Fahey, EdD

Research: Training By Steve Blechman & Thomas Fahey, EdD

314 Muscle Form+Function By Stephen E. Alway, Ph.D., FACSM 126 Research: Nutrition By Steve Blechman & Thomas Fahey, EdD 358 Extreme Muscle Enhancement

176 Supplement Performance Creatine Does Not Cause

By Carlon M. Colker, MD, FACN

Muscle Cramps or Overheating! By Robbie Durand, M.A.

366 Iron Mike: ‘The Liberator’ By Mike Liberatore NEW! 178 Nutrition Performance Casein or Whey Protein: Which Protein Is Best for Long-Term Fat Loss? By Robbie Durand, M.A.

374 The Predator By Kai Greene 378 The True Victor By Victor Martinez 382 Mass With Class By Branch Warren

180 Sports Supplement Review MuscleMeds eNOXIDE By Robbie Durand, MA

362 MuscleTech Research Report

392 Telling It Like It Is By Shawn Ray

FAT LOSS

400 Road To The USAs By Branden Ray 404 Big Bad Wolf: The People’s Choice By Dennis Wolf

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408 Erik ‘The House’ Fankhouser By Erik Fankhouser

162 Fat Attack Sleep Your Way to Fat Loss By Dan Gwartney, MD

412 National Hero By Evan Centopani 418 Contest Guru By Chad Nicholls

Research: Fat Loss By Steve Blechman & Thomas Fahey, EdD

DRUGS

422 Trainer of Champions By Charles Glass

136 Research: Drugs By Steve Blechman & Thomas Fahey, EdD

428 The Pro Creator By Hany Rambod

158 Future Pharmacy By Douglas S. Kalman, Ph.D., RD, FACN 294 Testosterone Nasal Testosterone Spray By Dan Gwartney, MD 306 Shred of Evidence By Anthony Almada NEW! 332 The ‘Clear’ Chemist By Patrick Arnold 336 Anabolics Q&A By William Llewellyn NEW! 340 Anabolic Research Update By William Llewellyn 346 Anabolic Edge By Jose Antonio, Ph.D. 352 MD Walk-In Clinic By Dr. X NEW! 364 Busted! Legal Q&A By Rick Collins, JD

HEALTH & PERFORMANCE 106 Research: Health & Performance By Steve Blechman & Thomas Fahey, EdD

146 Research: Sex By Steve Blechman & Thomas Fahey, EdD 170 Muscle Growth Update By Robbie, Durand, M.A. NEW!

ZIVILLE: TOTAL KNOCKOUT! 282

302 Bodybuilding Science Catecholamines Reduce Muscle Tissue

SPEAKING WITH WINNER KAI GREENE 188 MD 22

Breakdown By Robbie Durand, M.A.

328 No Juice Bodybuilding By Eric Broser NEW! With Layne Norton 354 Ask The Doc By Victor Prisk, MD NEW! www.musculardevelopment.com June 2009

BRANCH WARREN CHEST TRAINING AT POWERHOUSE! 218

MD’S TRIPLE CROWN TOP 3! 266 DENNIS WOLF ROAD TO THE OLYMPIA— PART 2: TRICEPS 250

MD’S INSIDE STACK 28

Editor’s Letter By Steve Blechman

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Mail Room Where Our Readers Rave & Rant

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Who’s Hot! By Mike Yurkovic

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MD People Team MD’s Latest Industry Sightings!

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The Gospel According To Lee By Lee Priest NEW!

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musculardevelopment.com By Gregg Valentino

282 Major Distraction: Ziville Raudoniene By Cheri Owen 292 Women’s Bodybuilding By Cheri Owen NEW! 320 Ramblin’ Freak By Gregg Valentino 432 Hot Shoppe By Angela T. Frizalone 436 Web Directory 438 MD Marketplace By Angela T. Frizalone & Manda Machado

KAI & KEVIN PUMMEL DELTS AT POWERHOUSE 232

466 Last Writes By Lee Priest NEW!

FEATURES 188 2009 ARNOLD CLASSIC: TEAM MD TROPHY WINNER! SPEAKING WITH KAI GREENE— EXCLUSIVE INTERVIEW AND PICTORIAL BY FLEX WHEELER

200 *EAST COAST MECCA!* NEVER BACK DOWN!KAI AND VICTOR AT POWERHOUSE GYM IN SYOSSET, NY— SET TO BATTLE FOR THE MR. OLYMPIA! BY RON HARRIS

VICTOR AND KAI BACK BLAST AT POWERHOUSE! 200

218 *EAST COAST MECCA!* TEXAS CHAIN WRECKER POUNDING PECS WITH BRANCH WARREN AT POWERHOUSE GYM IN SYOSSET, NY BY RON HARRIS

232 *EAST COAST MECCA!* DOUBLE SHOULDER POWERHOUSE KAI GREENE AND KEVIN ENGLISH PUMMEL DELTS AT POWERHOUSE GYM IN SYOSSET, NY BY RON HARRIS

250 DENNIS WOLF ROAD TO THE 2009 MR. OLYMPIA— PART TWO: TRICEPS BY RON HARRIS

266 FLEX CRITIQUE MD’S ARNOLD CLASSIC TOP 3: BREAKING THEM DOWN BY FLEX WHEELER June 2009

www.musculardevelopment.com

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editor’s letter By Steve Blechman Publisher & Editor-in-Chief

THE MAN WHO WILL BE KING always knew he’d be a superstar. That’s why I featured him in the ’90s, when MD covered natural bodybuilding; that’s why I offered him an MD contract in 2007. That’s why Kai Greene, winner of this year’s Arnold Classic, is on MD’s cover in his signature ‘hands on hip most muscular’ pose— crazy wheels and unrivaled detail, muscle separation and clear striations, in all their freaky glory. Kai Greene’s win at the Arnold this year is a triumph on so many complex levels that it’s hard to know where to begin. As I write this, knowing how far he’s come and to what great lengths he has gone to finally hold this welldeserved place in bodybuilding history, I naturally look back at our combined history. I reflect on the man I have come to know as an artist, entertainer, philosopher, deep thinker, and at the same time, a kind, compassionate, honest man with more heart than I’ve probably ever seen before. Kai has had so much to overcome, beginning with his childhood in an orphanage and as a ward of the state of New York, and right on through his long journey up to that moment when he took his rightful place onstage as the 2009 Arnold Classic Champion. I first met Kai in 1996 when he was a four-time World Natural Bodybuilding Champion (WNBF). I knew then that he was destined for greatness. In 1999 he became the Team Universe Champion; then in 2008, he became

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Champion for the second time, thus becoming an IFBB Pro. Then in 2007, Kai placed a disappointing 6th place at the New York Pro. I can still remember the look in his eyes when I went backstage to shake his hand and chat; it seemed as though he’d lost his soul. I can clearly recall the moment when he said the unthinkable; that he wouldn’t be competing anymore, because he simply could not afford to. And that, my friends, was unacceptable. Kai Greene would not be leaving the world of professional bodybuilding if I had anything to say about it! I told him to call me that Monday— and the rest, as you know, is bodybuilding history. I offered Kai a publishing contract with MD and also snagged him a supplement deal. Kai Green is without a doubt one of the greatest bodybuilding sensations to come along in quite some time. He is huge, thick and the freakiest thing we have seen since Ronnie at his peak! Kai has proven to be one of the top bodybuilders in the world today and with his dedication, hard work, and the sacrifice he has employed thus far, along with his coach and mentor Oscar Ardon, it is certain that he will one day be crowned KING!! So, watch out for him at the Olympia, bros, he’s hungry and a real threat! Kai has undoubtedly one of the best sets of legs and back in bodybuilding today, and he provides an amazing package of mass, shape, incredible conditioning and detail with striated deep muscle separa-

www.musculardevelopment.com June 2009

tions. His freaky lats are insane, with low insertions that go all the way into his hips. He may also be the best poser of all time, as Arnold acknowledged at the Arnold Classic. Kai’s presentation is par none; he carries himself like the King he is destined to be, confidence in his smile and in every step he takes. In a word, Kai is electrifying. But words will never do Kai justice; the proof is in the pictures— and we’ve got a feast for your eyes, within these pages, as well as on our MuscularDevelopment.com website. Beginning on page 188, in “2009 Arnold Classic: Team MD Trophy Winner!” Kai strikes the poses that won him the trophy— and they’ll leave you in no doubt as to why he is the man! The East Coast Hardcore Bodybuilding Mecca owned by my dear friends Steve Weinberger and Bev Francis is a focal point this month for our MD bodybuilders, and “Branch Warren Chest Training at Powerhouse Gym” begins on page 218. Kai is also featured with Kevin English as they pummel delts at the Mecca in Syosset, NY, at the home of champions on the east coast, on page 232. Then catch up with Victor and Kai back training at the Mecca on page 200. Check out Dennis Wolf: Road to the Olympia, Part II— Triceps on page 250. When he started training, Wolf was 160 pounds at 5’11’’ and he struggled with weak arms. Read up on the ‘Big Bad Wolf’s’ own formula for arm growth; find out how he amassed those guns! We’ve got all three trophy winners from the Arnold Classic in the “MD’s Classic Top 3,” starting on page 266. Read what Flex Wheeler has to say when he critiques the physiques of Kai, Victor and Branch. Cheri Owen joins us this month with a new monthly column: “Women’s Bodybuilding”. Who are the “Hungry in 2009?” Find out on page 292. Cheri also interviews Ziville Raudoniene, this month’s Major Distraction, on page 282. And we’re thrilled to welcome Jr. USA superheavyweight bodybuilding champion Justin Harris to the team, with “Power BodybuildingRx,” starting on page 310. Justin is 29 years old and holds a bachelor of science degree in kinesiology and is now working towards his Ph.D. in theoretical physics. As an elite competitive powerlifter, he has squatted 876 pounds, bench presses 537 pounds, and deadlifts 700 pounds. Wow! A very impressive, superhuman resume— what a beast! Welcome aboard, bro! The rest of the book is packed as it always is with the latest breaking research and cutting-edge information on bodybuilding and building your body, by the very best in the business. See you next month!

Publisher/Editor-In-Chief Steve Blechman 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 Bill Comstock Illustrators Bill Hamilton, 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

Cover photos of Kai Greene and Ziville Raudoniene are by Per Bernal

June 2009 www.musculardevelopment.com

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mailroom Best Hardcore Bodybuilding Mag I am a lifelong lifter who has recently fallen in love with MD. I spend all day reading articles online. When I get home from work, I pick up my print issues and start reading and becoming inspired— inspired so much that I want to have some of the MD ’toon images inked on me. Yesterday was my 33rd birthday and the best present that I got was a yearly subscription to MD. I love the site and mag. The video blogs with Branch and Kai are awesome motivators. The training videos are amazing and I love to kill my entire workday getting worked up for the workout. Thank you for your time and don’t ever stop giving us, the reader and lifter, the best damn source of hardcore information out there. Jason Williams, e-mail

Never Too Early To Get In Shape

Erik ‘The House’

My husband and I love your magazine and apparently, so does our 5-month-old daughter. We handed her the magazine and she held it and stared at it attentively. We laughed so hard and snapped a picture. It just proves that caring for your body can start at any age!! Jennifer and Colin Schneider Warman, Saskatchewan, Canada

Ramblin Freak Is the Best I love your magazine— but as soon as I open it up each month, I have to read “The Ramblin Freak.” Gregg Valentino is the best! You all need to give this guy more recognition for being ‘real.’ The sport needs him, for sure! John Grueneic Houston, Texas

I just would like to tell you that I really enjoy reading Muscular Development. I find the magazine to be informative, research-based, and also a very fun and enjoyable magazine to read. I especially like the articles by Erik ‘The House’ Fankhouser. I think his column is one of the best in the magazine, and I really enjoyed reading his last leg-training workout article. Thanks for everything that you do for bodybuilding. Saul Hinojosa Jr., e-mail

Amazing Kai Greene Major props to Kai Greene for snagging a win at the Arnold Classic. I just got the news, and I’m beside myself. Kai is an amazing bodybuilder, and his posing routines could stop traffic! Not only is it a well-deserved win for Kai, but it’s a bittersweet victory. Kai struggled through many issues during his life, but he never lost focus, drive, or his desire to be the best bodybuilder he could be. Good things come to those who wait. Wanda Meehan, e-mail

MD Website Rocks

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PHOTO BY PER BERNAL

Just a quick note to say that I’m glad to see Robbie Durand at the helm of MuscularDevelopment.com. Robbie has a unique a passion for scientific research as it applies to bodybuilding. This is obvious from his thoughtful and wellresearched articles in MD, and he has continued that trend on the MD website. MD is number one in print and on the web. You guys rock! Marvin Pallerstrom, e-mail

June 2009

Photographed by Mike Yurkovic

Kristal Richardson: IFBB Figure Pro, Florida

GIRLS OF THE ARNOLD 2009 WEEKEND!

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June 2009

Yenny Polanco: Fitness America Figure Pro, Massachusetts

Mindi O'Brien: IFBB Fitness Pro, Canada June 2009


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Sherlyn Roy: IFBB Figure Pro, California 40 MD


Juliana Malacarne: IFBB Figure Pro, Brazil Felicia Romero: IFBB Figure Pro, Arizona June 2009


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By TEAM MD

MDPeople

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MUSCULARDEVELOPMENT.COM FOR COMPLETE CONTEST COVERAGE!

TEAM MD BRINGS YOU INDUSTRY SIGHTINGS FROM THE

2009 ARNOLD CLASSIC!

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June 2009


MD 45

MDPeople

46 MD

CHECK OUT



June 2009


MD 47

MDPeople

48 MD

CHECK OUT



TEAM MD PHOTOSHOOT AT THE EAST COAST MECCA! BEV FRANCIS POWERHOUSE GYM, SYOSSET, N.Y. —POST ARNOLD WEEKEND

June 2009


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THE GOSPEL

AccordingtoLEE By Lee Priest

Conversing with the Mysterious ‘Predator’ This was the first time I ever got the chance to really talk to Kai Greene. We talked about life in general. Anyone who’s had a similar conversation with Kai knows that he’s a deep, philosophical type of guy. After awhile you tend to get confused and wonder what the hell you’re even talking about! But it was fine. Kai said he respected me and all I have done over the years in the sport. He really wanted to know why I still wanted to compete, since I have done so much already (44 pro shows, but who’s counting?). I told him I just don’t feel my time is over quite yet. Like Rocky said in “Rocky Balboa,” there’s still a little more in the basement. Kai loved Australia and says he would love to come back again.

AUSTRALIAN PRO REVIEW Once again, Tony Doherty put on a first-class event in Melbourne. Kai made the trip over and joined the list of past winners that includes me, Dexter and Chris Cormier, who both won this show three times, and Ronny Rockel. Here’s how I saw things from the press pit.


June 2009

PHOTOGRAPHY BY: ROBERT CZEMPINSKI/AMPT IMAGING

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First Place: Kai Greene I wasn’t at the Arnold Classic, but a few people here in Australia who had seen Kai the weekend before in Columbus agreed that he actually looked better here— a bit drier and harder overall. He does need to watch his stomach when he relaxes onstage, though. I understand it’s not possible to carry that much mass on a frame like his without expanding the midsection, but he should still make every effort to keep it sucked in whenever he’s up there. I’m also going to go against popular opin-

! W N E M N U L O C

Skipped the Show, and No Regrets!

I would have loved to have done the show, but I know I made the right decision getting my biceps repaired rather than go in with two differentlooking arms. A few people came up to me after prejudging and wanted to know how I thought I would have done in this lineup. I don’t play that game. Did they mean with the torn biceps, with my biceps the way it was before, or what? We’ll never know anyway. Maybe I would have been Kai’s toughest competition, or maybe I would have been a few places down. I leave all that ‘fantasy football’ type of speculating to the guys on the forums who find it so thrilling.

Healing Time I have to keep my right arm in a sling for a total of six weeks, which should be over with by the time this issue comes out. In the meantime, I have been working legs twice a week and also doing everything I can for upper body with only my left arm. Surprisingly, I have been getting some pretty good workouts. For chest and shoulders, I am able to press a 120-pound dumbbell. I can do dumbbell curls, triceps pushdowns and rows, pulldowns, and various types of lateral raises with one hand. It’s really been sort of fun to see how much I can do, using only one arm. I’ve even managed to make up a few exercises of my own. Of course I would much prefer not having to do all this, but even before the surgery I was determined to do as much as I could to maintain my size while I healed.

ion and say that I am not a fan of his posing routine. It’s very entertaining and he does things nobody else in the sport is able to, but I don’t think he hits enough actual poses; therefore he doesn’t really display his physique the way he should. I know a classical routine wouldn’t be as exciting, but you would be able to see and appreciate his physique better.

consistent than Dexter. We talked about his goals and what he is trying to do with his physique. Silvio knows he needs to be bigger to beat the guys who are beating him right now, but he is taking little steps and trying not to do it all overnight. He’s playing it smart. I’ve seen my share of guys ruin their shape by packing on too much mass too fast.

Second Place: Silvio Samuel I had the chance to talk with Silvio before the show and he’s a great guy— very down-to-earth and laid back. He’s always in shape and in that respect is even more

Third Place: Toney Freeman Toney looked good, that’s all I will say. I was a bit disappointed in the attitude he showed at this show, and so were many others. That’s all I will say about that. Fourth Place: Michael Kefalianos Just a week before, this guy had placed third in the heavyweights at the Arnold Amateur show. Apparently he was able to get cleared for pro status in record time! He looked pretty good here. Michael needs polishing, but that will come with time. In his first pro show he managed to qualify for the Mr. Olympia, so congratulations to the guy. Fifth Place: Ivan Sadek This was Ivan’s first pro show. He’s a big guy, and if he comes in harder and drier he can do even better. Ivan is still a raw rookie, so he has plenty of time to learn what he needs to do and improve.

June 2009


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THE GOSPEL–ACCORDING TO LEE The Media Fucks Up Again This retraction appeared in the New York Daily News,Thursday, February 26th 2009, 9:03 p.m.:

“Bodybuilder Victor Martinez Not Dominican Republic Store Owner A February 22 Daily News article about purchasing the steroid primobolan in the Dominican Republic (“Dominican Drug Dilemma”) reported that Dominican-born bodybuilder Victor Martinez is the owner of the Santo Domingo supplement store Gurabo. The store sells protein powders, supplements and steroids. Many steroids are legally sold in the Dominican Republic without a prescription. Martinez is not the owner of Gurabo, does not live in the Dominican Republic and has not lived there for at least 18 years, according to his attorney, Mike Wilens. The Daily News regrets the error.” This whole story was just a lame effort to get more mileage out of that whole Alex Rodriguez steroid ‘scandal.’ Tabloid newspapers and TV shows are always trying to milk stories as long as they possibly can by seeking out the most obscure connections. This time they were totally wrong, as is often the case when your story is flimsy in the first place. What I don’t get is how this was even newsworthy in the first place if it is legal to sell steroids in the Dominican Republic? If Victor lives in the USA and owns a store in another country that was following the laws of that country— where is the controversy? It’s not his fault that this ‘third world nation’ happens to be more enlightened than the USA when it comes to anabolic steroids. And if it ever turns out that he really does own the place, who cares?

Kai Finally Clicks His Ruby Slippers Together and Says, “There’s No Place Like Home!” Like so many others before him, Kai Greene made his pilgrimage to the Mecca, Venice Beach, to be trained by Charles Glass. Here’s what he had to say about the experience to my good friend Shawn Ray: SHAWN: “Was it everything you hoped it would be?” KAI: “Yes and no. It’s kind of like the “Wizard of Oz” or “The Wiz!” I traveled this road to California in search of something I thought I needed. When I got here I simply found a man— someone no more important to me than people I already had in my life. He wasn’t a magician or ‘The Almighty,’ but a

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Catching Up with Rusty My good friend Rusty Jeffers came out from Arizona and stayed with me for two weeks before the contest. It was great to train with him again for the first time in almost a year. His wife Francy also traveled out for the contest and then they both stayed on another week to do some sightseeing. Rusty didn’t make top five, even though I thought he should have been around fourth or fifth. He’s got a very classical type of physique and his posing is along the lines of the great Ed Corney. Not only does he hit some unique poses that you hardly see anymore, but he’s also a master at the transitions. This is the type of posing I would like to see Kai do. But what do I know? I’m not a judge.

She Say, “In Sickness and In Health!” My wife has really come in handy since my biceps surgery! Certain things are pretty much impossible for me to do with only one arm, like getting shirts on or cutting my steak or chicken into pieces. Being right-handed, it’s been tough doing other things with my left hand, but I am managing. I can type on the computer, brush my teeth, and so on. The only thing I really hate trying to do with one hand is drive. From all my racing experience, I simply feel far more in control with both hands on the wheel. I suppose I could just let my wife drive instead, but that could prove to be even more dangerous!

person like me. I discovered things about myself along the way that I didn’t know were there, but in a good way. Now the Mecca or Gold’s may be ‘The Emerald City’ and my journey similar to Dorothy, the Scarecrow, Lion and the Tin Man, but Charles, for all the great things he has done and continues to do, is not The Wizard of OZ! While it was a different approach to what I had done in the past regarding training, I discovered there is no such thing as one person who can change who I am. I want to be the best— then I have to take control.” Kai went to Venice to see what it’s all about, because for most of his life he had heard all about how great it was and had seen all the photos in the magazines showing what an amazing place it is. It wasn’t what he expected, of course.

How can any real place live up to all those fantasies and dreams that the average bodybuilder has about it? You would think that everyone is a bodybuilder, and chicken breasts and steroids grow on trees! At night while you sleep, the Muscle Fairies visit all the good boys and girls and they wake up with no more weak body parts. And as excellent of a trainer as I’m sure Charles Glass is, nobody knows your body like you and those who have been close to you for years. It’s all well and good to seek out advice from someone new, but you can’t even think that one person knows everything. Bodybuilding is a learning experience and takes years of trial and error to get it right. The things that work for you getting ready for one contest often don’t even work the same way a


June 2009

THE GOSPEL– ACCORDING TO LEE year later when you try them again. All you can do is make slight changes and note the results. There are some very smart people in the industry who work with the athletes, but in the end nothing beats your own experience. It’s all about

making mistakes and learning from them. The guys who do this consistently usually end up at the top of the sport. Those who continue to repeat the same mistakes— well, you tend not to hear so much about them!

Stupid Question of the Month! Lee, I was just at the Arnold Classic expo a couple weeks ago, and I am still getting over the shame. I thought I was in good shape, but so many guys there totally showed me up. I admit my cycle was pretty basic and I hardly even dieted. Now I’m really kicking myself in the ass. For the Olympia Expo I am determined to look incredible. Would you please suggest a good cycle for both mass and cuts? I can get pretty much anything and about the only thing I can’t afford for now is GH. But anything else you can recommend I can probably get. Looking forward to your response, bro! Oh my Lord. This is something that has always bothered me about the big shows. There are so many idiots strutting around in their tight Affliction shirts that are two sizes too small, or even worse, string tank tops. Clearly, they have planned an entire drug cycle and diet around the event. The problem is, they aren’t the pros competing— they’re supposed to be the fans! These are classic attention whores. Look at me, look at me! Take my picture! I can understand their desire for recognition among so many of their fellow bodybuilders. They probably come from places where they are the only big bodybuilders around, and the novelty has worn off in terms of people being amazed and heaping compliments on them. Now they have a whole new audience. But audiences are what you call the people sitting in the theater looking at athletes onstage. That’s the appropriate time and place to be on display. To walk around an expo like you’re one of the top pros like Kai or Victor is just plain stupid. The really sad thing is when you see guys who were clearly never meant to be very big, and they have juiced their brains out in a desperate plea for attention. They don’t show many of the desired effects from drugs, like extreme muscle mass and fullness. What they do have are all the nasty side effects: red, shiny skin from the high blood pressure, raging acne, and hair loss. Some of them have convinced themselves that they are the size of Jay or Ronnie, though they weigh a good 75-100 pounds less. You can tell by the ILS— Imaginary Lat Syndrome. They don’t so much walk as waddle, because it’s not possible to walk like a normal human when you carry so much ungodly muscle mass! To be fair, I have to call out the women at these expos, too. They really take the whole attention whore thing to another level. Don’t get me wrong now— as a red-blooded male I don’t mind seeing mostly-nude women with great bodies strolling around. But again, there is a time and a place for everything. Late Saturday night at the strip club would be the more appropriate venue for the way some of these women dress. If they’re working a booth and their job is to get guys to come over, that’s one thing. But there are always at least as many scantily-clad women at any expo showing a lot of skin, purely for their own amusement. It’s all about insecurity; the girls just want guys to stare and tell them how hot they are, and take pictures. Like the wannabe pro men, they just want their starving little egos to be fed. Anyone is free to dress as they please, but in my opinion, a little bit of modesty and class goes a long way. If your physique is truly exceptional, you don’t need to work that hard to call attention to it. ■ www.musculardevelopment.com

June 2009

SPONSORED THIS MONTH BY:

muscular development.com By Gregg Valentino “I don’t know the key to success, but the key to failure is trying to please everybody.”… Robbie Durand… GREAT QUOTE, ROBBIE!!!... HEY, SPEAKING OF ROBBIE DURAND, HE MADE A GREAT VIDEO CALLED “Victor Martinez: A Day In The Life!!!!”… YO, THIS VIDEO IS AWESOME, IT SHOWS AN INTIMATE SIDE OF VICTOR MARTINEZ’ LIFE, JUST 2 WEEKS OUT FROM THE ARNOLD CLASSIC… HERE IS A QUOTE FROM ROBBIE ABOUT HIS TIME WITH VICTOR…“I know he was eating about every 2-3 hours. I thought I had an appetite weighing around 265,

THIS IS HOW WE EAT

but Vic is an eating machine. We stopped for steak— sirloin steak (twice)— chicken, and he kept a bowl of white rice with him that he ate frequently throughout the day. He was doing cardio two times a day. One thing the video will show is how people just don’t understand the life of a bodybuilder. We went to a restaurant and the waitress was constantly screwing up the meal, which we had to send back. Example, adding salt to his meals and putting dressings on the meals, which he did not ask for. Being with Vic for the day really made me realize the frustration a bodybuilder had to go through… and this was just one day. “Also, we went to the gym.

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EXPERT VIDEO GUY Vic is a people person. The gym owner commented on how Vic helps out younger lifters in the gym. We also interviewed his workout partner. He said Vic never became discouraged after the injury. His drive to win is amazing. Vic talks about the visualization techniques to heal his knee and really talked about his mindset. Basically, it was like talking to a Navy SEAL… he said failure was not an option!”... Supplements: He used MHP’s Activite, Probolic-SR, DREN, Dark Rage before exercise, A-Bomb and Glutamine-SR (every few hours)… YO’, ITS DEFINITELY A MUST-SEE VIDEO FOR ANY HARDCORE BODYBUILDING FAN!!! VICTOR SPEAKS AFTER HIS AWESOME SHOWING AT THE ARNOLD CLASSIC, IN A NEW MD FORUM JUST FOR HIM CALLED “VICTOR’s JOURNAL” > Check out Victor’s daily regimen to find out his supplements, food choices, meal times, workout schedule and much more! Ask questions, review

VICTOR’S STACK

answers and get insight into bodybuilding’s greatest athlete, Victor Martinez!!!!... Originally Posted by vshape aka VICTOR MARTINEZ > “Thank you all for the overwhelming support I have received during this long recovery process! I am happy with my placing and felt that I did very well. I am looking forward to continuing my training for the Olympia and continuing to improve my physique. Rehabilitating my knee was a long journey but the work is not over! Thanks again for all my fans support”… YO, THERE IS ONLY ONE PLACE YOU CAN TALK

THIS IS HOW WE TRAIN

WITH VICTOR MARTINEZ ON A PERSONAL BASIS > YOU KNOW WHERE YA GOTTA GO, TO THE BODYBUILDING INTERNET HOME OF VICTOR MARTINEZ aka MuscularDevelopment.com OF COURSE, WHERE Mental Health is overrated. OOOPS NOW, SPEAKING OF MENTAL HEALTH BEING OVERRATED, HERE IS A POST BY A YOUNG FAN TO SHAWN RAY, > Q: Shawn, I was wondering how you handled going to school and bodybuilding at the same time... S. Ray’s REPLY > Easy, when I wasn’t doing one, I was doing the other. I trained “BEFORE” school and again “AFTER.” I ate my meals between classes and slept through the night. Where there is a will, you will find a way!


June 2009

musculardevelopment.com “I prefer to continue to promote the sport and its athletes.”

AND IN CASE YOU HEARD RUMORS BUT YOU’RE NOT READING THE CUTTING-EDGE INFO ON THE MD BOARDS (SHAME ON YOU), THEN HERE IT IS, SHAWN RAY’S ANSWER TO THE BIG QUESTION > Shawn, I was just wondering if you had already disclosed any more details in regards to your comeback, which I’ve heard on the No Bull shows… S. Ray’s REPLY > I thought I was pretty clear, that after a couple of weeks of trying and thought, the interest for me as an athlete isn’t there. I prefer to continue to promote the sport and its athletes. Thanks Shawn Ray!... THERE YA HAVE IT FROM HIS LIPS TO YOUR EYES, HERE IN MD AND TAKEN FROM THE MD FORUM WHERE SHAWN RAY RESIDES EVERY DAY, CHATTING WITH THE OTHER MD MEMBERS… OH AND BY THE WAY, IF YOU WANNA KNOW SHAWN RAY’S AB ROUTINE FROM BACK IN THE DAY, HERE IT IS >>> I did my abs 3 x’s a week. 3 exercises, 3 sets, 25-30 reps. Nothing special or out of the ordinary. Crunches, leg raises, incline, hanging raises, etc… ONCE AGAIN FROM SHAWN RAY TO THE FORUM MEMBERS… IT’S GREAT TO TALK TO A LEGEND LIKE SHAWN RAY… ONLY ON MD.COM!!!! NOW TO ANOTHER PRO FROM THE MD FORUM WHO I LIKE A LOT, A GUY WHO I REALLY RESPECT AND GET ALONG VERY WELL WITH >> EVAN CENTAPONI... >>> I LOVE EVAN’S ATTITUDE, THE WAY HE CARRIES HIMSELF AND HIS OUTLOOK ON THINGS… HERE IS A GREAT POST FROM EVAN, TAKEN FROM HIS

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Q&ATHREAD… I think that how people perceive you has everything to do with how you carry yourself. Some would say that being bigger than normal or more muscular than average would make most people assume you’re a dickhead. But I don’t think that’s true. I think if you carry yourself with an arrogant air about you or you act cocky then yeah, people are gonna think that. But that goes for pretty much anyone. I will agree that if you’re out at a bar or club (places I don’t go anymore), people who are drunk and have their beer balls are more likely to try and test you. And I have gotten into fights with people before because I had no patience for their shit but I’ve learned a couple things. For the most part, if I go out somewhere I keep my eyes to myself and if I make eye contact with people I may smile slightly (I just try not to look so serious because people often mistake that as you trying to be tough or intimidating). In short, I mind my own business and try to be as courteous as possible. And I don’t go out in tight shirts or shirts with the sleeves chopped off or anything like that! If you look like a meathead then people will perceive you that way. I think that if you keep to yourself and are polite and friendly if approached, people respect you regardless of your build… EVAN CENTAPONI… THIS IS WHY I LOVE THIS GUY!! YA KNOW, STEVE BLECHMAN IS ALWAYS PREACHING HOW MUCH HE BELIEVES IN FAMILY STICKING TOGETHER… ON THE MD WEBSITE ONE OF OUR MD FAMILY MEMBERS, IFBB PRO ERIK ‘THE HOUSE’ FANKHOUSER’S WIFE aka THE LANDLORD IS A VERY ACTIVE MEMBER… SHE SUPPORTS ERIK AND STANDS BY HER MAN… I FIND HER TO BE A VERY REFRESHING WOMAN WITH A GREAT OUT-

LOOK ON HER FAMILY LIFE AS WELL AS VERY UNDERSTANDING TO ERIK’S BODYBUILDING NEEDS… I MET HER PERSONALLY AND I MUST SAY SHE IS ALL THAT, FOR REAL… HERE IS A POST FROM MRS. HOUSE aka THE LANDLORD IN WHICH SHE SHOWS HER DEVOTION TO HER HUSBAND, MR. HOUSE… Originally Posted by The Landord > You all have no idea how hard Erik actually works... he is on a seven-day stretch finishing that up Thursday and then we are driving straight to Columbus, about a two-hour drive from our home, and then he gets to work the entire weekend at the Arnold and then Monday back to work for another sevenday stretch. He is truly one hardworking man! And he does this all for our family and never complains. He sat in the emergency room with me last week from 7:30 pm till 2 am and wouldn’t leave me although he had to be back up at 4 am to go to work. I told him to call off but he refused. Just another great characteristic of his! He is a great husband and father and I cannot thank him enough for what he does for our family!!!!!!... WOW!!!!.. AND BY THE WAY, ERIK IS A DADDY OF A 4-YEAR-OLD SON BUT HE IS ABOUT TO BE A DADDY AGAIN BECAUSE THE LANDLORD IS PREGNANT… YUP, I AM HOPING IT’S A GIRL, AND IF SHE IS ANYTHING LIKE HER MOM SHE WILL BE A REAL WINNER IN MY BOOK… HEY ERIK CONGRATS, I CAN’T BELIEVE I’M GOING TO BE AN UNCLE AGAIN… wink… ANYWAY, SO NOW I’M GOING TO SHUT MY PIEHOLE AND LET YOU PINHEADS FEEL THE LOVE… HEY, YOUR FELLOW FANS ARE TALKING, MINGLING WITH THE PROS, IT’S THAT COOL… READ FOR YOURSELVES, BUT AS FOR ME, I’M GOING TO GRAB SOME REST… I BEEN SPENDING WAY TOO MUCH TIME ON THE FORUM, I’M TOO DAMN ADDICTED… You all need to learn not to interrupt me when I’m talking to myself… HOW RUDE!!!!!!!!!!


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musculardevelopment.com TALK ABOUT > Gorgeous, intelligent, kind, sweet, charming, witty, hilarious, friendly... well, enough about ME!… I NOW BRING YOU THE BABE OF THE MONTH… OH YEAH, BABE…YUM!!!! Name: Kelly Baker Forum name: connstellation Age: 30 Zodiac sign: Virgo Hometown: Cleveland Height: 5’2” Measurements: 34-24-35 Eyes: Brown Off-season weight: 114 lbs Competition weight: 106 lbs Favorite food: Steel-cut oats with a little bit of honey Favorite junk food: Totos (an Italian cookie, glutenfree of course!) Favorite quote: We are what we repeatedly do. Excellence, then, is not an act, but a habit. —Aristotle Favorite makeup: Bare Escentuals Favorite body part to train: Legs Your best asset: (body part): Shoulders Future plans/goals: Continue to compete in the Women’s Tri-Fitness event. My times improved drastically last year between July and November, so I can’t wait to set some new PRs! I am one of those people who is interested in doing too much! I have a high-stress job as a workers’ compensation claims manager, I teach spinning, I’m an orchestral musician, and I’m a Women’s Tri-Fitness competitor! Tri-Fitness requires certain skills, so my training focuses on a more sport-specific style to allow me to negotiate the obstacle course and fitness skills (box jumps, shuttle run and bench press) portions of the competition. I have to try to maintain

a combination of strength, speed, agility and explosive power. There’s nothing like standing on the starting line after months of training getting ready to go, and the feeling when you come sprinting across the finish line is incomparable! When I started my journey into fitness, it was because of looking at my family’s medical history and deciding I needed to be at my healthiest, if possible. As it turns out I enjoyed training so much that with the help of a few friends, I finally turned to competing. I have celiac disease, which is actually very, very common, and it keeps me much closer to my competition weight off-season than I might be otherwise. I have to be very careful to keep gluten out of my diet, so that eliminates a lot of favorite ‘cheat’ foods. Due to other intolerances that I have, I can’t really use supplements and have to rely on eating properly to support my training, so this journey has become a lot more interesting. You never know what you can do until you try!

Now a real lady-killer. YES IT’S TRUE, hot babes take one look at him and they die of shock. Name: Timothy Corscadden MD Forum member screen name: tkc1 Hometown: New York City Age: 36 Years bodybuilding: 18 Goal for the future: To make a living as a movie actor Favorite bodybuilders: Myself, my girl Andrea Giacomi, Sylvia Cowan, Victor Martinez, Craig Richardson, Kai Greene. Chronicles of a Tattooed Bodybuilder: Pride. I take pride in myself; pride in who I am as a man. Proud of the decisions I have made. I am sorry for the mistakes but if I had not made them I would not be me. I try my hardest to accept others as they are. I always try and

direct my thought to the ‘brighter’ side. I have hope. I have will. I have honor. I must honor myself by attempting to be the best person I can. Not better than anyone… but the best me. I am a bodybuilder. I am structured and driven. Bodybuilding has given this to me. Discipline, strength, integrity, vitality— all virtues of bodybuilding. I fuckin’ love bodybuilding. Thank you bodybuilding… I love you. ;- ) I MUST SAY, After hearing you talk, I now know that the really dead do contact us… NO REALLY, You are very smart. You just have brains you never used… ALL JOKING ASIDE HERE… TIM IS MY BOY AND I WANNA WELCOME HIM TO MD.

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DAMN Kelly, YOU’RE SO HOT I’ve been undressing you with my eyes all night long, and think it’s time to see if I’m right… OOOPS MY BAD, I GUESS I’LL JUST SAY >> WELCOME TO MD.


June 2009

_Word Essay

musculardevelopment.com

500

Contest

his month’s winning entry is an article that should cause us all to sit up and take notice. In a tightlycontested poll in the Muscular Development forums, DaveV managed to triumph by a measly two votes. Oh, I love it when it’s a tightly-fought battle!

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As usual, I would like to thank all who participated in the contest, either by entering articles or by voting. Maybe Dave’s article will give you some inspiration and I will see some fresh new blood vying for the chance to see their words in the magazine. Time now to give it up for DaveV!!

Exercise Can Do What Medication Can’t By DaveV Tourette’s Syndrome… my nemesis. I was diagnosed at age 20 with this neurological disorder and it had controlled my life. I quickly fell into depression. I went from 180 to 245 in a year. All fat. I stayed this way for 7 years. I ended up shutting myself away from society. Relying on watching films at home and living vicariously through the characters in the films. My life was a dull void and it looked like nothing would stop it. Then I found the bodybuilding community of the Internet, the MD boards. I was quickly accepted and encouraged to stay on target. Even having one member message me every day to remind me to work out. Another member made me a diet and training schedule from the kindness of his own heart. At first it was hard but I stuck with it. I discovered something through exercise that no drug can do. That is to keep me calm, no tics, no twitches. For those 40 minutes on the elliptical I am a different person. For those 45 minutes with the iron I am a different person. I get to escape my harsh reality and live the life of a bodybuilder. It’s helped me in every aspect of my life. Knowledge of nutrition and exercise, keeping up and improving my appearance, pretty much killing my social anxiety. Pushing myself to the limit, then breaking the barrier and shooting for new heights. Now I have friends at the gym, whereas for the past 7 years I had none. I have confidence that I never had before. When I put on my lifting straps it’s like putting on a suit of armour. I’m ready for war, and I’m not afraid. I’ve found a goal, to compete, and will not let anything stand in my way. I will take what’s mine. I will never quit, because I am not scared anymore. I’ve only been working out for a few months but have lost quite a bit of fat. I needed to buy new jeans because my old ones fall off me. My shirts are now becoming loose where they were before tight. I get compliments from people now saying “wow, you’ve thinned out” and “you’re looking great.” Working out has renewed my interest in sports. I watched football this year for the first time in a long time and loved every minute of it. I can’t wait for baseball season. That is my favorite sport and I know I will be reminded of my glory days as a player when I was a kid. Those were times when my disorder didn’t affect me and I had friends and we played from sunup to sundown. I still remember those days whenever I walk by a park and hear a game being played. So to those who bodybuild, I salute you. Exercise is my miracle drug. Without it I wouldn’t be or be able to do what I am today. God Bless! Dave’s words are inspiring, yet they are also familiar. I myself and probably many other people reading this have been through tough personal battles in this war we like to call ‘life.’ Sometimes the only ceasefire is that time in the gym when a workout eases all the worries of the world and diverts our focus onto one thing: building muscle! Dave has only been a member of the Muscular Development forums for less than a year, but in that time he has come a long way, partly due to the guidance and camaraderie of our unique community, where we are brought together by our common interest. Along

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his journey, Dave has discovered what many of us already can attest to and that is that bodybuilding really is good for you! Dave’s experiences echo the scientific research that has shown that weight training can have a positive effect on a person’s mental state. I’d love to go into more detail but that would be a whole new article. However, anyone who is interested should go and pick the brains of the experts in the Bodybuilding Science section of our forums. Congratulations to DaveV for his excellent entry! I look forward to seeing another interesting battle of the articles next month! ■


June 2009

RESEARCH

By Steve Blechman and Thomas Fahey, EdD

Training Weight-Training Principles From ACSM The American College of Sports Medicine (ACSM) issued a position statement on resistance training principles for healthy adults. Recommendations include: • Optimal strength-training programs include concentric (shortening), eccentric (lengthening), and isometric (static) muscle contractions and include single and multi-joint exercises. • Maximize exercise intensity by training large muscle groups before small muscle groups; multiple joint before single-joint exercises; and high intensity before lower-intensity exercises. • Beginners should do 8-12 reps per set, two or three days per week • Intermediate and advanced weight trainers should vary their program between 1-12 reps per set using a periodized program that systematically varies the volume and intensity of the workouts. They should train three to five days per week. • Intermediate and advanced strength trainers should work toward using heavier loads (1-6 repetition maximum) with 3-5 minutes rest between sets. • Programs designed to promote muscle hypertrophy should use loads equivalent to 6-12 repetition maximum, with 1-2 minutes rest between sets. • Power programs should include strength training and light-load exercises performed at fast speeds with 3-5 minutes rest between sets. Almost any systematic program works. The important thing is to train regularly and consistently. (American College of Sports Medicine, 2009)

Training Methods of Elite Powerlifters Modern powerlifters use diversified training methods that include heavy overload, power training, Olympic lift-

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ing, and elastic bands and chains. Scottish researchers led by Paul Swinton surveyed 32 elite British powerlifters regarding their training methods. Most powerlifters train explosively when they lift maximal and submaximal loads. Approximately half use elastic bands and chains and 69 percent use modified Olympic lifts in their training. Modern powerlifters use a variety of training techniques to develop explosive power and maximum strength. (Journal Strength Conditioning Research, 23: 380-384, 2009)

Whole-Body Vibration Increases Power Output During Squats Vibration training is extremely popular in health clubs around the world and has been embraced by celebrities such as Sean ‘P. Diddy’ Combs, Claudia Schiffer, and Madonna. It involves doing basic exercises such as squats, push-ups, lunges, and modified pull-ups on a vibrating platform. Vibration is transferred through the feet, hands or butt, which are in contact with the vibrating plate or handlebars. Vibration activates stretch receptors in the muscles, which trigger thousands of small reflex muscle contractions. Arizona researchers Matthew Rhea and Joseph Kenn found that standing on a vibration platform for 2 minutes immediately before performing squats increased power output during the lift. However, two detailed literature reviews by Swedish researchers concluded that vibration training caused little or no additional effect above training alone. The placebo effect probably accounts for some of the benefits of vibration in untrained people. Placebos work by the power of suggestion (power of the mind). Vibration is unique and exciting; people want it to work— so it does. (Journal Strength Conditioning Research, 23: 58-61, 2009)

Static and Dynamic Stretching Do Not Decrease Maximal Strength Several recent studies showed that pre-exercise stretching decreased muscle strength, vertical jump performance, and might increase the risk of injury. Some researchers think that static stretching impairs proprioception (awareness of body position) and motor control. Barry Beedle and co-workers from Elon University in North Carolina, in a study on recreational-level weight trainers, found that static or dynamic stretching before strength testing had no effect on maximal performance in the bench press or leg press. These results agree with a recent study by Joel



RESEARCH

Training Cramer and colleagues from the University of Oklahoma, who found that light static stretching had no effect on calf muscle strength but increased range of motion for 10 minutes. Light stretching does not appear to decrease strength. Factors such as training status, type of sport, and stretching intensity and technique may influence the effects of stretching on performance. We need more studies before we can make definite recommendations. (Journal Strength Conditioning Research, 22: 1838-1843, 2008; Medicine Science Sports Exercise, 40: 1529-1537, 2008)

Stability Balls Less Effective Than Power Lifts For Building Core Strength Go to almost any gym in America and you’ll find a wide variety of exercise balls, balance discs, and wobble boards that are used to build core stability. The core muscles act like a corset around the spine to provide stability for lower and upper-body movements. For example, squatting on bosu balls (ball with flat surface on the bottom) requires activation of the core muscles so that you can maintain balance and perform the exercise. Unfortunately, training on unstable surfaces decreases the capacity to lift heavier weights. Consequently, stability training decreases the capacity to strengthen major muscle groups. James Nuzzo and colleagues from Appalachian State University in North Carolina found that common stability ball exercises were less effective than deadlifts or squats for activating core muscles such as the rectus abdominis, obliques, and back extensors. They concluded that stability ball exercises do not provide sufficient overload to increase strength and hypertrophy, and questioned their value in a conditioning program. (Journal Strength Conditioning Research, 22: 95-102, 2008)

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Interval Training Increases Anabolic Hormones and Inflammation Interval training involves a series of short, high-intensity bouts of exercise with rest periods between each repetition. Canadian researchers reported dramatic improvements in aerobic capacity after only two weeks of high-intensity interval training. Scientists do not fully understand the mechanisms behind these rapid changes. Israeli scientists found that anabolic hormones such as growth hormone and testosterone, in addition to inflammatory chemicals, increased during an interval-training workout consisting of four 250-meter runs with 3 minutes rest between repetitions. Anabolic hormones and inflammation trigger adaptive changes in physical fitness. The magnitude of these changes during a workout is a good marker of the intensity of training and the athlete’s response to exercise. (Journal Strength Conditioning Research, 23: 225-230, 2009)

Caffeine Decreases Muscle Pain During Intense Exercise As governor Arnold said in his first mainstream movie “Stay Hungry,” “You must burn to grow!” Your capacity for pain during exercise often determines if you win or lose and whether you make consistent training gains. Researchers from the University of Illinois at UrbanaChampaign and the Center for Sports and Health Sciences at the Iceland University of Education found that caffeine decreased thigh muscle pain during 30 minutes of high-intensity exercise on a stationary bike. The results were similar in chronic and

infrequent consumers of caffeine. Caffeine was removed from the International Olympic Committee’s banned substance list, even though it is an effective performanceenhancing drug. High levels of caffeine are still banned by the NCAA. Caffeine is a good training supplement because it allows athletes to train harder with less pain. (International Journal Sports Nutrition and Exercise Metabolism, 19: 150-161, 2009)

Inverted Rows Activate Upper Back Muscles Without Overloading the Spine Rowing exercises are popular with bodybuilders and other weighttrained athletes because they build upper back muscles, such as the lats and rhomboids, and strengthen spinal extensors and stabilizing muscles. Ideally, rowing exercises should overload the prime movers in the upper back while minimizing the load on the spine. Stuart McGill and colleagues from the University of Waterloo in Canada tested muscle activation and spinal loads during inverted rows, standing bent-over rows, and standing one-arm cable rows. The inverted row activated the lats, upper back, and hip extensor muscles best, while minimizing the load on the spine. Bent-over rows successfully activated upper back muscles but caused excessive loading of the lumbar (lower) spine. Standing one-arm cable rows were best for developing trunk rotation strength. Standing bent-over rows are excellent for developing upper body strength but might be inappropriate for people with back problems. The inverted row overloads upper back muscles without excessively stressing the spine. (Journal Strength Conditioning Research, 23: 350-358, 2009)



RESEARCH

Fat Loss Food Intake Not Influenced by Workout Time People burn about 100 calories for every 10 minutes of moderate-intensity exercise. That’s not a lot for people with busy schedules who want to get the most from an exercise program. Weight loss depends on taking in fewer calories in the diet than you burn through normal metabolism and exercise. Does the time of day that you exercise influence how much food you eat for the rest of the day? A study from the School of Sport Science, Exercise and Health at the University of Western Australia found that the time of day that people exercised had no effect on how much food they ate in 24 hours. Researchers measured daily food intake in people who exercised in the morning, afternoon, or when they didn’t exercise. Exercise involved running on a treadmill for 45 minutes at 75 percent of max effort. The subjects did not eat more food on exercise days than they did on rest days, which showed that the added physical activity contributed to weight control. The takehome message is that you should exercise when it is most convenient. (Meeting abstract #164, Australian Conference Medicine Science in Sport, December 2008)

Weight Loss Reduces Symptoms of Sleep Apnea People with sleep apnea stop breathing periodically during the night, which causes restless sleep and daytime drowsiness. This is an extremely dangerous condition that increases the risk of automobile accidents and fatal heart rhythm disturbances. 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

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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,

the answer to medical questions that have baffled humans for centuries. Genes act as controllers for all cell functions, such as storing and using energy, repairing damage, and making new proteins. Interfering with them disturbs basic body processes such as metabolism and immunity. Genes fight off challenges every day from such diverse sources as ultraviolet light from the sun, free radicals produced normally during metabolism, and environmental pollutants. Add viruses to that list. Several studies have linked viral infections to coronary artery disease. Now, scientists have found that viral infections may be linked to obesity. Animals infected with the adenovirus-36, which comes from the same family of viruses that cause colds, diarrhea and pinkeye, had more body fat than animals not infected. In humans, about 20-30 percent of obese people are infected with the virus, compared to only 5 percent of lean people. If viruses really contribute to obesity, scientists may be able to make a vaccine to combat them. (BBC News, January 26, 2009)

Gut Chemicals Turn Off Hunger

or continuous positive airway pressure devices (CPAP). A study from Finland found that weight loss eliminated most of the symptoms associated with mild sleep apnea. See your doctor if you have trouble sleeping or suffer from daytime drowsiness. Don’t take this problem lightly, because sleep apnea can kill you. (American Journal of Respiratory and Critical Care Medicine, 179: 320-327, 2009)

Virus Linked to Obesity Can a virus make you fat? The genetics revolution promises to reveal

The hypothalamus, an important center in the brain that controls appetite, satiety (fullness), temperature regulation, and hormone release, is influenced by chemical signals to increase or decrease metabolic rate and food intake. Scientists from the U.K., in a review of literature, described chemicals in the gastrointestinal tract that turn off hunger and promote satiety. These chemicals include peptide YY, pancreatic polypeptide, glucagon-like peptide-1, and oxyntomodulin. Drug companies are studying these chemicals to help them develop new approaches to obesity control. Current weight-loss drugs work by decreasing appetite (sibutramine) or fat absorption (orlistat). These drugs have unpleasant side effects that limit their effectiveness. (International Journal of Obesity, 32, S28-S31, 2008)


June 2009


RESEARCH

Fat Loss Growth Hormone Increases Fat Breakdown During Fasting Growth hormone promotes growth rates in children but is important for metabolic control in adults. Increased growth hormone levels boost protein synthesis throughout the body and promote fat use. A Danish study led by Louise Moller showed that growth hormone increased fat breakdown and blood sugar levels during fasting but suppressed the release of IGF-1, which is important for muscle protein synthesis and hypertrophy. This helps explain why it is so difficult to gain muscle mass during caloric restriction. During periods of low food intake, the body tries to preserve protein (e.g., muscle, blood proteins) and use stored fat for energy. It does this by increasing growth hormone levels that promote fat burning, while decreasing IGF-1 production, which is important for muscle tissue growth. (Journal Clinical Endocrinology Metabolism, 94: 965-972, 2009)

Growth Hormone Prevents Muscle Loss After WeightLoss Surgery More than 30 percent of Americans are obese, and the numbers keep rising every year. Diet and exercise do not work for most obese people, so many resort to bariatric surgery to help them lose weight. Bariatric surgery refers to medical procedures that restrict nutrient intake. Depending on the type of surgery, weight loss ranges from 70 to 120 pounds. Unfortunately, people lose muscle mass as well as fat. A study led by Silvia Savastano from the University Federico II in Naples, Italy found that growth hormone supplements preserved lean mass following weight-loss surgery. Six months after surgery, patients taking growth hormone lost less lean body mass and bone mass, showed improved blood fat profiles, and normal blood sugar regulation com-

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pared to patients who didn’t take the supplements. Growth hormone supplementation is an effective way to boost the success rate of weight-loss surgery. (Journal Clinical Endocrinology Metabolism, 94: 817-826, 2009)

Does Drinking More Water Promote Fat Loss? Recent nutritional guidelines issued by the U.S. Department of Agriculture advise people to drink water when they are thirsty. Research does not support previous recommendations that people should drink at least eight 8-ounce glasses of water per day. French researchers speculated that increasing cell water levels promotes fat loss. Increased water intake inhibits angiotensin-converting enzyme (ACE), which helps control blood pressure and thirst. In animal studies, inhibiting ACE led to increased water intake and fat loss. Drugs called ACE-inhibitors combined with increased fluid intake might contribute to weight loss. (International Journal of Obesity, 33: 385, 2009)

Decreased Sleep Linked to Higher Fat Intake Sleep-deprived people are fatter. Inadequate sleep is linked to obesity, but scientists aren’t sure why. Australian researchers found that fat intake was higher in people who got less sleep. Fat and carbohydrate intake increased with decreased sleep duration, but sleep time was not related to protein intake or blood sugar levels. People eat more fat when they don’t get enough sleep, which promotes obesity. The study examined data from nearly 3,000 people living in China. In the United States, average sleep duration decreased from 9 hours per day in 1960 to about 7 hours per day in 2009. The decrease in sleep duration has paralleled the explosive increase in obesity. Lack of sleep might make you fat! (International Journal of Obesity, 32: 1835-1840, 2008)


June 2009

RESEARCH


Health Exercise Prevents Destructive Effects of Alcohol Moderate alcohol consumption reduces deaths from all causes and prevents cardiovascular disease. Heavy alcohol consumption is another matter. Heavy drinking increases the incidence of domestic violence and automobile accidents, damages the liver, causes heart muscle abnormalities, and promotes cell membrane breakdown throughout the body. Japanese researchers, in a study on rats, found that the destructive effect of alcohol on cell membranes increases with age. However, exercise prevented cell membrane breakdown in young and older animals. It is not known if these results apply to humans. (Alcohol, 43: 59-64, 2009)

Polidocanol Decreased Knee Pain in a Bodybuilder

Surgery Repairs Distal Biceps Tendon Rupture

Patellar tendinitis is extremely common in bodybuilders and other weight-trained athletes who do squats. The injury can be caused by poor squatting technique (poor use of posterior chain muscles) or from overuse. Regardless of its cause, it hangs on for a long time and is difficult to treat. Researchers

Melanotan: The Underground Tanning Drug

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Medical Groups Recommend Finasteride to Prevent Prostate Cancer from the University of New South Wales in Australia reported the case of a 33-year-old bodybuilder with patellar tendinitis who was successfully treated with an injection of polidocanol. This drug is commonly used to treat varicose veins by cutting off the blood supply to the vessels. The researchers reported a remarkable recovery in the bodybuilder. The drug is currently not approved by the FDA, particularly for treating soft-tissue injuries. However, it might be a viable treatment for painful and debilitating tendon injuries. (Clinical Journal Sports Medicine, 19:145-146, 2009)

Finasteride is a drug that prevents the breakdown of testosterone to dehydrotestosterone. It is widely used to treat prostate cancer and male-pattern baldness. The American Society of Clinical Oncology and the American Urological Association are recommending that men over 55 take finasteride to prevent prostate cancer. Several studies found that prostate cancer risk decreased by 25 percent in men taking the drug. This recommendation is controversial because of the drug’s side effects that include decreased semen volume, reduced sex drive, and


June 2009

Illustrated by Jerry Beck/www.ironasylum.com

Health experts in the United States and Europe are concerned about the unapproved use of the tanning drugs Melanotan I and Melanotan II because they can damage the immune system and promote cardiovascular disease. Melanotan I contains alpha-MSH that increases the release of the skin-tanning pigment melanin. Melanotan II also contains malanocortin that increases sex drive and controls appetite. Ten injections of the drug cause a deep, rich tan that is maintained with weekly injections. The drug is widely available on the black market in the United States and in Europe, as suggested by the existence of discussion websites such as Melanotan.org. The long-term side effects are unknown. (BBC News, February 18, 2009)

Rupture of the long head of the biceps in the upper arm is a relatively common injury in athletes who do bench presses or curls with high volume or intensity. The injury is obvious because of the abnormal-looking biceps bulge in the injured arm. The long head of the biceps is easily injured when breaking a fall with an outstretched arm, during heavy lifting (e.g., bench press, incline press), and while playing sports such as snowboarding, skiing, and football. Less common is an injury to the tendon on the insertion end of the biceps (distal biceps tendon rupture). This injury accounts for only 3 percent of biceps ruptures and often occurs in older athletes who participate in high-tension, upper-body activities. French researchers described a surgical technique for repairing this injury that has a high success rate. This is not a common injury but it can end your athletic career if not treated properly. (American Journal Sports Medicine, 37: published online January 23, 2009)

RESEARCH


Health impaired cognitive ability. Many aging men take testosterone supplements to slow down some of the symptoms of aging. The blanket recommendation that older men take finasteride to prevent prostate cancer could enhance problems associated with andropause. (Reuters, February 24, 2009)

Some NSAIDs Linked to Heart Attack and Sudden Death Intense training hurts, and drugs like ibuprofen and naproxen help take the pain away. Many bodybuilders take nonsteroidal anti-inflammatory drugs (NSAIDs) after almost every workout. That could be a mistake. A Danish study involving more than 1 million apparently healthy people showed that those who used high doses of these drugs had an increased risk of heart attack and heart-related sudden death. Some NSAIDs presented a higher risk than others. While drugs such as ibuprofen and naproxen posed no increased risk, celecoxib, diclofenac, and rofecoxib increased the risk by 50 to 200 percent above that of non-users. The researchers advised people to minimize the use of these drugs and avoid high doses. (Clinical Pharmacology & Therapeutics, 85: 190-197, 2009)

Value of PSA Test Questioned Prostate cancer is the second leading cancer-related cause of death in men. Screening for prostate cancer involves a digital rectal exam and measurement of blood levels of prostate-specific antigen (PSA). The PSA test was introduced in 1986. Before that, many men avoided prostate cancer screening because rectal exams are uncomfortable and embarrassing. Now, PSA screening is standard procedure during medical exams for men. Two recent large-scale medical studies questioned the value of PSA tests. Nearly 50 percent of positive PSAs were false-positives, which means that the test showed prostate cancer when

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none existed. Prostate cancer treatment can lead to impotence (erection problems) and incontinence (urine leakage); so false-positive tests have serious consequences. PSA screening resulted in seven fewer deaths from prostate cancer per 10,000 men screened. One of the studies found that the death rate from prostate cancer was actually lower in unscreened men. These studies have created a whirlwind of controversy about the value of the PSA test that will probably take years to settle. (The New York Times March 19, 2009)

Do Declining Testosterone Levels Cause Bad Health, Or Vice Versa? Total testosterone and the biologically-active free testosterone decrease with age, which is associated with muscle and bone loss, decreased sex drive, depression, insulin resistance and diabetes, and erection problems. In a review of literature, Dr. BB Yeap from the University of Western Australia School of Medicine suggested that low testosterone levels observed in older men might be the result of poor metabolic health and cardiovascular disease. In other words, failing health caused low testosterone levels rather than the other way around. A relationship between decreased testosterone levels and loss of muscle mass doesn’t mean that one caused the other. The merits of testosterone therapy have been controversial since 1934, when the hormone was first synthesized. Surprisingly, there have been few well-controlled, long-term studies in aging men on the effects of testosterone supplements on health. The exception has been a series of excellent studies by Shalender Bhasin and colleagues from Boston University. More than 15 studies by this group have shown the beneficial effects of testosterone supplements for aging men. (International Journal of Impotence Research, 21: 24-36, 2009)


June 2009


RESEARCH

Supplements L-Arginine Does Not Increase Muscle Blood Flow During Weight Training L-Arginine is an important amino acid for increasing nitric oxide release (NO) by the cells lining the blood vessels. Increasing NO levels could promote muscle blood flow during exercise and decrease arterial stiffness that typically occurs following weight training. Bo Fernhall and colleagues from the University of Illinois gave 7 grams of LArginine or placebo (fake arginine) before an upper body weight-training workout. Weight training caused a typical ‘pump’ effect in the exercise muscles that included increased arm circumference, muscle blood flow, and stiffness in the aorta (the large artery leaving the heart). L-Arginine had no effect on blood flow responses beyond those of exercise itself. (Medicine Science Sports Exercise, 41: 773-779, 2009)

Foods such as milk, orange juice, salt, and breakfast cereals are often fortified with important nutrients such as vitamin D, calcium, and iodine in an effort to improve public health. Leucine and branched-chain amino acids (leucine, valine, isoleucine) are important signaling chemicals that promote muscle protein synthesis and decrease fat.

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mote weight loss and weight maintenance after weight loss. Are the effects additive? A study from Maastricht University in the Netherlands found that people lost 15-18 pounds in four weeks by consuming low-calorie diets high in protein (110 grams per day) or low calorie, normal-protein diets (55 grams per day). Both diets were supplemented with either green tea-caffeine (GTC) or placebo (fake supplement). Increased protein intake or GTC helped people sustain weight loss after the diet, but the effect was not additive. Satiety (feeling of fullness) was greater in the highprotein intake groups. Increasing protein intake or GTC supplements promote and sustain weight loss, but combining the two methods provides no added benefit. (American Journal of Clinical Nutrition, 89: 822830, 2009)

Why not fortify the water supply with leucine or branched-chain amino acids to promote ‘effortless’ weight control? Christopher Lynch and colleagues from the Pennsylvania State University College of Medicine, in a study on rats, found that fortifying water with either leucine or branched-chain amino acids had no effect on bodyweight, food intake, metabolic rate, movement capacity, body composition, or blood sugar regulation. Lacing the water supply with leucine or branched-chain amino acids is probably not the answer to America’s fat problem. (Journal of Nutrition, 139: 715-719, 2009)

Creatine Ethyl Ester Is Less Effective Than Creatine Monohydrate

Effect of Protein and Green Tea Plus Caffeine Are Not Additive Increased dietary protein and green tea-caffeine supplements pro-

Muscles have a limited ability to store creatine and creatine phosphate. These chemicals are vital energy stores that resynthesize ATP— an important high-energy compound that fuels muscle contractions and many other biochemical reactions. Muscles have a limited ability to store creatine and creatine phosphate. Some supplement makers claim that muscles absorb creatine ethyl esters (CEE) faster than creatine monohydrate. A Baylor University study showed that CEE, creatine monohydrate, or a placebo (fake supplement) had no more effect on strength, physical performance, bodyweight, or body fat than weight training alone. Creatine


June 2009


Should We Put Leucine or Branched-Chain Amino Acids In The Water Supply?

Leucine stimulates the mTOR pathway and the release of leptin, which promotes satiety (feeling of fullness) and increased metabolic rate. America is in the midst of an obesity epidemic that gets worse every year.


RESEARCH

Supplements monohydrate increases strength and muscle mass in most people, particularly when accompanied by weight training. However, 20-30 percent of people don’t respond to the supplement and 20 percent fail to achieve peak levels of muscle creatine and creatine phosphate. Factors such as genetics, training status, and diet determine the effectiveness of creatine supplements. (Journal International Society Of Sports Nutrition, published online February 19, 2009)

Betaine Increases Squat Endurance Betaine is an amino acid compound found in wheat, spinach, shellfish, and sugar beets. It is an important regulator of body water and is useful in reducing homocysteine, an inflammatory chemical that is an important risk factor for coronary artery disease. Ranchers use betaine to increase muscle mass in domestic animals. It assists glutathione with detoxification reactions in the liver and prevents depression. Betaine is an important human nutrient that is rapidly absorbed and utilized as an osmolyte (fluid regulator) and participates in amino acid reactions that help maintain liver, heart, and kidney health. Betaine might improve athletic performance. Jay Hoffman and colleagues from The College of New Jersey found that 15 days of betaine supplementation improves squat endurance (rep capacity) in college-aged males involved in a weight-training program. Betaine may be an effective supplement for bodybuilders, but we need more research before we can recommend it. (Journal International Society of Sports Nutrition, published online February 27, 2009)

L-Ornithine Prevents Fatigue L-Ornithine improves nutrition and cell function in physically stressed people such as malnourished older adults and burn patients. It stimulates

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the production of amino acids, such as glutamine, proline, and arginine, and promotes the release of anabolic hormones, such as insulin and growth hormone. It also increases nitric oxide (NO) release, which enhances blood flow throughout the body and is important for sexual performance and muscle growth. Japanese researchers found that supplementing L-Ornithine for eight days (2,000 mg per day for seven days and 6,000 mg per day for one day) reduced fatigue during a two-hour ride on a stationary bike. Ornithine prevented fatigue by increasing energy efficiency and promoting the excretion of ammonia. LOrnithine shows promise as a supplement for bodybuilders, but we need more research before we can recommend it. (Nutrition Research, 28: 738743, 2008)

Some Weight-Loss Supplements Contain Dangerous Drugs The U.S. Food And Drug Administration found that the weight-loss supplement StarCaps contained a dangerous drug called bumetanide that can have serious side effects. The papaya-based supplement was enthusiastically promoted on “The Today Show” and sold in mainstream supplement outlets. The FDA also found that 69 weight-loss supplements imported from China and South America contained illegal drugs not listed on their ingredients that could cause high blood pressure, seizures, and have dangerous interactions with other medications. These substances included sibutramine (a prescription weight-loss drug), rimonabant (a weight-loss drug legal in Europe but not approved by the FDA), phenytoin (anti-seizure medicine), phenolphthalein (cancer causing chemical), and bumetanide (a diuretic or water pill). Be careful of what you put in your body! (The New York Times, February 10, 2009)

Whey Increases Innate Immunity Whey protein supplements promote gains in muscle mass and strength and suppress appetite. Canadian researchers found that whey might also improve innate immunity— a non-specific way that the body fights foreign organisms and heals injured tissue. Inflammation is a non-specific immune response to injury or infection that involves the release of chemicals such as histamine, serotonin, and prostaglandins that cause pain— increased blood flow to the area, and transportation of immune system cells to the injured tissue to promote healing. Beta-lactoglobulin and alpha-lactalbumin, components of whey protein, enhance the response of neutrophils (an important innate immune system cell) to infection and injury. Enhanced immunity is an important benefit of whey protein supplements. (Journal of Nutrition, 139: 386-393, 2009)

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June 2009


RESEARCH

Nutrition Protein Supplements Do Not Increase Muscle Mass In Older Adults Who Weight Train Pre-or post-weight training protein supplements promote protein synthesis in young people. The amino acids from proteins act as building blocks for muscle hypertrophy. Also, specific amino acids such as leucine act as chemical signals to turn on muscle protein synthesis. People lose muscle mass as they age. Typically, men lose 20 percent of their muscle mass between ages 40 and 60. The problem becomes progressively worse with age, so protein supplements might be valuable for preventing age-related muscle wasting. Dutch researchers from Maastricht University found that supplementing 20 grams of protein immediately before or after weight training did not increase muscle mass or strength beyond the effect of weight training alone. These results differ from recent studies conducted at the University of Texas Medical Branch in Galveston, which used greater amounts of protein. (American Journal of Clinical Nutrition, 89: 608616, 2009)

Protein Timing Has No Effect on Muscle Mass or Strength Many studies found that pre-and post-weight training protein supplements increase the rate of protein synthesis. However, few studies have examined the effect of this practice on strength and body composition.

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Jay Hoffman and colleagues from The College of New Jersey found that protein supplements or the timing of protein supplement administration had no effect on strength, power, or body composition in men involved in a 10-week weight-training program. Subjects consumed protein supplements in the morning and evening; immediately before and after workouts; or consumed no protein or nutritional supplement. This was a well-controlled study involving rigorous workouts in experienced weight trainers. (International Journal Sports Nutrition and Exercise Metabolism, 19:172-185, 2009)

ACSM Position Statement on Nutrition and Athletic Performance The American College of Sports Medicine, the American Dietetic Association, and Dietitians of Canada issued a joint position statement on nutritional factors important for athletic performance. • Athletes must consume enough

energy during high-intensity or high-volume training to maintain bodyweight, maximize performance, and sustain health. • Athletes should not be overly concerned with weight or body composition. Fat loss should occur during the offseason. • Carbohydrates are the main fuel for intense exercise and are important for maintaining blood sugar and replacing muscle and liver glycogen (stored carbohydrate). • Endurance and strength athletes should consume 1.2-1.7 grams of protein per kilogram bodyweight per day. • Fat intake should be 20-35 percent of the total caloric intake. Fats are important sources of energy, fatsoluble vitamins, and essential fatty acids. • Athletes who restrict energy intake are at risk for nutritional deficiencies. • Athletes should consume adequate amounts of fluid before, during, and after exercise. • Pre-game or pre-practice meals should promote hydration, include little fat or fiber, and contain high amounts of carbohydrates in moderate amounts of protein. • Nutrient consumption during exercise should maintain hydration and blood sugar levels. • Post-exercise meals should contain enough fluids, electrolytes, energy, and carbohydrates to promote recovery and replenish muscle and liver glycogen. • Athletes don’t need vitamin and mineral supplements if they consume enough energy to supply their needs. • Vegetarian athletes are particularly at risk for developing nutritional deficiencies and should consult a sports dietitian to avoid problems. (American College of Sports Medicine, 2009)



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Nutrition Does High Fructose Do Meat Eaters Die Intake Contribute Young? to Obesity? Many nutritionists advise people to The explosive rise in obesity since 1970 coincided with the increased use of high-fructose corn syrup (HFCS) in highsugar soft drinks and many processed foods. HFCS is extremely sweet, inexpensive, and acts as an effective food preservative. Fructose consumption, mainly in the form of HFCS, represents up to 10 percent of the caloric intake of many Americans. George Bray from the Pennington Biomedical Research Center in Baton Rouge, Louisiana concluded that the sweet taste of HFCS encouraged a small but persistent positive energy balance in the majority of Americans that has contributed to the obesity epidemic. The high consumption of HFCS also increased the number of people suffering from Metabolic Syndrome— with symptoms that include high blood pressure, abdominal fat deposition, abnormal blood fats, insulin resistance, and abnormal blood clotting. (International Journal of Obesity, 32: S127-S131, 2008)

Moderate Fish Intake Reduces Risk of Heart Attack, But Not Cancer Moderate fish intake prevents sudden death from heart attack and abnormal heart rhythms, but its effects on other health problems are not well studied. A Harvard Medical School study showed that neither moderate fish intake nor consumption of omega-3 fatty acids in the diet were related to the incidence of major chronic diseases such as cancer and stroke. Also, omega-6 fatty acid intake (considered dangerous by nutritionists if consumed in excess) was not related to the incidence of major diseases. People can reduce the risk of cardiovascular disease by consuming between one and four servings of fish per week. (American Journal of Clinical Nutrition, 88: 1618-1625, 2009)

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avoid eating excessive amounts of red and processed meats. What is the evidence? A 10-year study of 500,000 people aged 50-71 conducted by the National Institutes of Health and the American Association of Retired People (AARP) showed that high intake of red and processed meats was linked to a slight increase in the risk of premature death from all causes, and deaths from cancer and cardiovascular disease. Compared to people with low meat intake, red meat eaters increased the risk of heart attack death by 36 percent and processed meat eaters increased the risks by 16 percent. Cancer deaths increased by 22 percent in red meat eaters, and by 12 percent in processed meat eaters. Eating more white meat, such as turkey and chicken, reduced the risk of death from heart attack and cancer. High intakes of red and processed meats moderately increased the risk of premature death from all causes, and from cancer and heart disease. (Archives Internal Medicine, 169: 562-571, 2009)

Eggs Are Good Sources of Essential Amino Acids

increase in insulin. This helps prevent hunger and promotes weight control. (Nutrition Today, 44: 42-48, 2009)

Choosing the Best Post-Workout Protein Supplement Many studies showed that postworkout protein supplements increase protein synthesis, slow protein breakdown, and promote muscle hypertrophy. Damon Welles from the United States Military Academy at West Point summarized important considerations in choosing a protein supplement. Protein sources from foods and supplements provide some benefit, but optimal effects require quality protein sources such as whey, egg, or casein. Make sure that the amount of high-quality protein in a supplement is clearly spelled out on the label. Choose a supplement that tastes good and mixes easily with milk, water, or juice. Ideally, the supplement should contain a blend of fast- and slow-digesting proteins. Consume 6-40 grams of high-quality protein after exercise for the best effect. (Strength and Conditioning Journal, 31(1): 27-30, 2009)

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Eggs have been a pariah food for nearly 40 years because of their high cholesterol content. However, recent studies found that people could safely eat eggs almost every day without affecting blood cholesterol. Eggs are high in quality proteins that contain key amino acids important for activating muscle protein synthesis and preventing protein breakdown. They are particularly high in leucine, which is central to stimulating muscle hypertrophy. Eggs are rich in B vitamins thiamin, riboflavin, folate, B-12, and B-6. They are an excellent food for athletes because they help maintain blood sugar levels without triggering an abrupt

The most cutting-edge, scientifically-based, no-bullshit information on building muscle and burning fat—from drugs and supplements to training, nutrition and diet—from the top medical experts and bodybuilding champions and insiders!



RESEARCH

Drugs Platelet-Rich Plasma Therapy May Violate Doping Rules

Aromatase Inhibitors Lower HDL Cholesterol and IGF-1 Levels

Blood platelets promote clotting, but they also release growth factors, such as IGF-1, that speed healing following injury. Some reports cite miraculous healing rates from injections of platelet-rich plasma. The procedure involves recovering platelets from a person’s blood and injecting them into injured soft tissue such as tendons or ligaments. Technically, plateletrich plasma therapy is a form of blood doping because it involves re-infusing an athlete’s blood. Also, platelets secrete IGF-1, which is also on the banned list. Platelet-rich plasma therapy is an exciting new technology for treating athletic injuries, but it is technically illegal under present doping regulations. (The New York Times, February 17, 2009)

A portion of testosterone is converted (aromatized) to estrogen. Many bodybuilders who use anabolic steroids also take aromatase inhibitors such as Arimidex to prevent increased estrogen levels and reduce side effects such as gynecomastia (breast enlargement). A Belgian study showed that letrozole (an aromatase inhibitor) increased blood levels of testosterone by more than 100 percent in young and old men, and decreased blood estrogen levels by 50 percent. The drug decreased blood sugar by 7 percent in young men and 37 percent in older men, caused small increases in LDL (bad cholesterol), reduced APOA1 (part of HDL, the good cholesterol), but had no effects on body composition. Aromatase inhibitors increased testosterone, and decreased estrogen levels.Unfortunately they also lowered HDL cholesterol and IGF1 levels. (European Journal of Endocrinology, 160: 397-402, 2009)

block the negative effect of calcium, which prevents muscle breakdown and encourages hypertrophy. (Brazilian Journal Medical Biological Research, 42: 21-28, 2009)

Sympathetic Nervous System Prevents Muscle Protein Breakdown Deca Causes Aggressive Growth hormone, IGF-1, testosBehavior In Mice terone, and insulin are well-known ana-

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Are the mice in your pantry, garage, and attic more aggressive than normal? Perhaps they’re taking steroids. Brazilian researchers examined behavioral and central nervous system changes in mice given injections of nandrolone (Deca-Durabolin). In humans, Deca boosts muscle mass and strength but also increases aggressiveness and impulsive behavior. Mice given high doses of nandrolone for 28 days showed increased bodyweight, anxiety, and violent behavior. The animals also showed decreased brain activity in the hippocampus, which is important for psychological inhibition. This study may help explain why some steroid users are less inhibited and more aggressive. (Genes, Brain and Behavior, 8: 161-173, 2009)

Supplementing testosterone to prevent the effect of aging is highly controversial, in part because the hormone might promote prostate cancer. In fact, suppressing testosterone with drugs is a common treatment for men with prostate enlargement or cancer. Do testosterone supplements promote prostate cancer? Researchers from the College of Physicians and Surgeons of Columbia University, in a review of literature, concluded that testosterone therapy did not increase the risk of prostate cancer or levels of prostatespecific antigen (PSA, a test to detect prostate enlargement and cancer).


June 2009


bolic hormones. Beta-agonists, such as clenbuterol, are also anabolic and have similar effects to epinephrine (adrenaline) and other sympathetic nervous system hormones. This is confusing because epinephrine also increases the use of fat, carbohydrate, and protein for energy and inhibits glycogen storage during exercise (glycogen is stored carbohydrate). A Brazilian study showed that sympathetic nervous system hormones block muscle protein breakdown by interfering with the destructive effects of excess muscle calcium, which increases due to muscle cell damage during exercise. Intense weight training often causes muscle cell damage, calcium leakage, and inflammation, which triggers delayed onset muscle soreness. Drugs such as clenbuterol

Testosterone Supplements Do Not Increase Prostate Cancer Risk


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Drugs They evaluated 197 studies and made their recommendations based on 44 well-controlled experiments. Testosterone supplements do not increase the risk of prostate cancer. In fact, low testosterone levels are linked to an increased risk of the disease. (International Journal of Impotence Research, 21: 9-23, 2009)

Growth Hormone Supplements Effective in 10-Year Study Growth Hormone (GH) supplements are popular with middle-aged and older adults because they build muscle and cut fat. Physicians are reluctant to prescribe GH because few long-term studies demonstrate its safety or effectiveness. Swedish researchers found that 109 patients (61 men and 48 women; average age 44) given daily injections of GH for 10 years (0.47 to 0.98 mg per day) increased muscle mass and strength for five years. During years six through 10 of the study, subjects were also protected against the normal age-related decrease in strength. Typically, older adults gain fat and lose muscle mass as they age. GH reversed this trend. Men benefited from GH treatment more than women. This study did not include a control group (subjects who took a placebo, or ‘fake’ growth hormone), but the results look promising. Older adults gain substantial benefits from long-term growth hormone supplementation, with minimal side effects. (Journal Clinical Endocrinology Metabolism, 94: 809-816, 2009)

Anabolic Steroids and Immunity The immune system has been called the ultimate limiting factor of performance. A cold or flu can stop you in your tracks. Many bodybuilders take anabolic steroids because they build muscle mass, strength, and

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power. While many athletes believe that more is better, high doses of steroids depress the immune system. A review of literature by Australian researchers, led by Sonya MarshallGradisnik, concluded that long-term, high-dose steroid use has long-lasting, negative effects on the immune system. Steroids that closely resemble testosterone (e.g., testosterone esters such as testosterone enanthate) suppress the immune system. Steroids modified to slow metabolism (e.g., stanozolol) boost immune function, but increase the risk of liver toxicity. Many human and animal studies have examined the effect of steroids on key immune system cells, but few have looked at their influence on the incidence of communicable disease. Scientists do not fully understand the effect of anabolic steroids on the immune system. (Central European Journal Biology, 4: 19-33, 2009)

Testosterone Therapy Boosts Sex Drive In Postmenopausal Women Sex drive typically decreases after menopause and in women with surgically removed ovaries. Since 1938, many physicians have used supplemental testosterone or combinations of testosterone and estrogen to boost libido in these women. The Food and Drug Administration never approved these treatments because of fears of an increased risk of breast and endometrial cancers. A review of literature by Claudia Panzer and Andre Guay from the Rose Medical Center in Denver concluded that the benefits of androgen therapy for postmenopausal women outweigh the side effects. Testosterone supplements can boost sex drive without increasing the risk of cancer. Androgen therapy has become increasingly popular for postmenopausal women who want to continue a zesty sex life. (Journal Sexual Medicine, 6: 8-18, 2009)


June 2009


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Sex Will You Die In Bed Having Sex with a Hot Babe? If guys could choose how they die, many would pick having a heart attack in bed during sex with a beautiful woman. A 1996 Harvard Medical School study showed that less than 1 percent of heart attacks occurred during sex. That was before Viagra. The famous erection-promoting drug has given aging Romeos a sexual second wind. Erectile dysfunction is an early predictor of coronary artery disease and heart attack. Men who need Viagra for normal sexual function most likely have heart disease and are therefore at increased risk of heart attack during sex. However, the physical activity associated with sex enhances metabolic health, so the benefits outweigh the risks. (Health Magazine, February 2009)

New York to Tax Porno Movies The stock market is in the tank, real estate values have plummeted, and state governments are going broke. Politicians are frantically searching for new sources of tax revenue that won’t upset the voters. Governor David Patterson from New York has proposed a 4 percent tax on porno movies. This is a potentially gigantic source of income because adult film revenues rival those of mainstream Hollywood. The governor’s plan met with mixed reviews. Porno film makers and DVD store owners fear that the added tax could have a devastating effect on their business and drive porno fans to free Internet sites. Conservatives fear that the tax will help legitimize pornography. People will think that if the government taxes porno, it can’t be that bad. America has the most advanced porno film industry in the world. The tax could make adult videos go the way of American-made cars, televisions, and tennis shoes. Don’t let the

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American porno industry migrate to foreign shores! (New York Daily News, February 16, 2009)

Erectile Dysfunction Common In Obese Men With Low Testosterone Levels Erectile dysfunction (ED) is an early warning sign of coronary artery disease and heart attack. At least 50 percent of men with ED have heart disease. Obesity and low testosterone levels contribute to blood vessel abnormalities and ED. Fat cells release dangerous chemicals called cytokines that disrupt the inner lining of the blood vessels and promote hardening of the arteries. Adequate testosterone levels are also important for maintaining blood vessel health. Researchers from the Harbor-UCLA Medical Center concluded that erectile dysfunction, obesity, and low testosterone levels are important markers of poor metabolic health and each is a predictor of diabetes and coronary artery disease. (International Journal of Impotence Research, 21: 89-98, 2009)

glands. Mohit Khera from the Department of Urology at the Baylor College of Medicine, in a review of literature, concluded that testosterone plays an important role in normal erectile function and that supplements could benefit sexual performance in men following prostate surgery. Testosterone is important for blood vessel health and critical for normal erections. (Journal Sexual Medicine, 6 (Supplement 3): 234-238, 2009)

New Therapies for Premature Ejaculation Premature ejaculation (PE) is the most significant sexual problem in men— more prevalent than erectile

Testosterone Supplements Recommended After Prostate Surgery Physicians often suppress blood testosterone levels with drugs after prostate surgery because high testosterone levels have been associated with prostate cancer cell growth. This often leads to erectile dysfunction and loss of sex drive. Harvard researchers, led by Dr. Abraham Morgenthaler, found no relationship between blood levels of testosterone and prostate cancer or enlarged prostate


June 2009


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Sex dysfunction, lack of sexual desire, delayed orgasm, or physical abnormalities of the penis. A review of literature by British scientists showed that help might be on the way. A drug called dapoxetine hydrochloride, which regulates a brain chemical called serotonin, prevents PE. Unfortunately, it only works in about 50 percent of men. Many physicians use antidepressants such as Prozac to treat premature ejaculation. Unfortunately, these drugs can also cause impotence, which substitutes one problem for another. Viagra combined with the antidepressant Paxil not only improved erections but prevented premature ejaculation.Viagra works by increasing the secretion of a chemical called nitric oxide, which increases blood flow to the penis. High levels of nitric oxide interfere with ejaculation, which prolongs the sex act. Also, Viagra produces a firmer erection, which gives men more confidence and control. Some men benefit from numbing sprays containing lidocaine and prilocaine, but these can be embarrassing and interfere with sexual spontaneity. (International Journal of Impotence Research, 21: 107-115, 2009)

Stretching Machine Increases Dick Size Most guys are inundated with spam e-mails touting supplements and techniques to increase the size of their penis. Nearly 75 percent of men wish they had larger dicks, so the potential market for an effective penis enlarger is enormous. Italian researchers from the University of Turin found that men who wore a penis extender for 4-6 hours a day for a year increased the flaccid size of their penis by 32 percent and the stretched size by 18 percent. Erectile performance improved by 36 percent, but there were no changes in penile girth. The extender caused bruising and soreness in some men, but most were satisfied with

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the treatment. Penile traction extenders are widely available on the Internet. Manual traction might be effective for men who can’t afford the devices. (British Journal Urology, 103:793-797, 2009)

Exercise and Weight Loss Improves Erection Capacity

in older men with low testosterone levels. However, the treatments increased sexual fantasies, sexual desire, and the frequency of sex. Testosterone supplements made older men want more sex without making them any better at it. (International Journal of Impotence Research, 21: 129-138, 2009)

Erectile dysfunction (ED) is usually caused by poor metabolic health and blood vessel dysfunction. Blood vessel disease disrupts the capacity of the cells lining the arteries to secrete a chemical called nitric oxide, which controls blood flow. Erection-promoting drugs, such as Viagra and Cialis, increased erectile capacity by boosting the release of nitric oxide. Canadian researchers, in a review of literature, concluded that weight loss and physical activity promote erectile function. Several long-term studies in Europe showed that increased physical activity and improved diet boosted erectile performance as well as drugs. Regular exercise is essential to optimal metabolic health and sexual performance. (Journal Sexual Medicine, 6 (Supplement 3): 254-261, 2009)

Testosterone Supplements Do Not Improve Sexual Performance in Aging Men Testosterone and the biologicallyactive free testosterone decrease gradually after about age 30. Low testosterone levels in middle-aged and older men contribute to poor metabolic health, cardiovascular disease, decreased muscle and bone mass, and depressed sexual desire. Dutch researchers from the University Medical Center in Utrecht found that testosterone supplements had no effect on sexual performance


June 2009

Future Pharmacy By Douglas S. Kalman, Ph.D., RD, FACN

Train Smarter To Get Stronger

E

very month, the National Strength & Conditioning Association (NSCA) publishes great studies that are of interest to bodybuilders, athletes and sports nutritionists. Other journals, which are also leading what I call ‘applied research’ or ‘translational’ (translational to the gym or workout), include the Journal of International Society of Sports Nutrition (www.jissn.com), and the International Journal of Sports Nutrition & Exercise Metabolism. One goal of this column is to share data from studies that may be applicable to your training goals. An extension of this is the MD Research radio shows, hosted by Robbie Durand. I always suggest using science to help design your training, nutrition and seasonal plans. If there is a particular area that interests you, feel free to e-mail me, care of the editor.

tine-L-tartrate) examined whether a 2-gram daily dose supplementation over a two-week period would have any effect on how our bodies burn calories during exercise. This study examined how the body used carbohy1 drates, fats or protein for energy during exercise. After two weeks of supplementing with 2 grams per day of L-carnitine, no changes in carbohydrate oxidation, nitrogen retention, branch-chain amino acid metabolism were noted. After the two weeks of supplementation, those on the L-carnitine tended to suppress the retention or accumulation of ammonia during exercise. Preventing or slowing the accumulation of ammonia during exercise (this study used moderate cycling protocol) is one way to reduce metabolic stress and potentially enhance exercise endurance at higher intensities. Again, since this data and prior work in other labs indicates that L-carnitine has a buffering capacity, the potential ergogenic effect for those who engage in higher-intensity workouts is real and worth exploring.

While many (wrongly) think that soy is an inferior protein or one that should not be included in the male bodybuilders’ meal plan, new research is indicating that it may help with fat loss.

Carnitine

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Fasting Some people utilize various forms of fasting in order to ‘detoxify’ or ‘cleanse’ their bodies, while others fast for religious reasons. What if you are an athlete and you fast— how does this affect your ability to lose fat 2 and positively impact body composition? The holiday Ramadan (the holiest Islamic holiday) may affect athletes who observe this religious practice. The holiday is essentially celebrated by not eating during daylight hours; meals can be eaten during the www.musculardevelopment.com

June 2009

ILLUSTRATION BY LYMAN DALLY

Carnitine is an amino acid that is responsible primarily for transporting fat from one part of a cell to another (into the mitochondria), with an end result of fat being burned (oxidized) for energy. This is one of the means that our bodies use fat for energy. Some people believe that supplementing carnitine will increase or enhance the efficiency of beta-oxidation (transport of fat via carnitine into the mitochondria for energy production). Carnitine is also used inside cells as a buffer during high-intensity exercise (and this is one area of exercisenutrition that is ripe for exploitation). Recent research with L-carnitine (specifically L-carni-

Future Pharmacy nighttime. Thus, you fast all day and can eat only at night. Some athletes who are not religious also fast for their own reasons. The question then becomes: how does daytime fasting affect bodyweight, composition and hormones, or biomarkers of metabo3 lism? A study was done involving male rugby players. This study found that over a four-week period, ‘Warrior Diet’ eating led to weight loss, body fat loss and elevated markers of fat being burned for energy (lipolysis). This short-term fasting (controlled nighttime eating) may just be another means of fat loss. Thus, fasting might be something to explore as part of your fat-loss plan. In fact, alternative day fasting is gaining popular ground in certain ‘calorierestriction’ societies.

Soy for Fat Loss? Whoa— did I just write that? Yes, I did! While many (wrongly) think that soy is an inferior protein or one that should not be included in the male bodybuilders’ meal plan, new research is indicating that it may help with fat loss. The type of soy that is common in the food chain and in protein powders is one that contains isoflavones (plant-sourced estrogen). A new soy extract from the black soybean has been developed. This black soybean extract is known only as ‘novel isoflavone-free peptide mixture’ (BSP). This soy extract is not yet on the commercial supplement market— from what I can tell, no one is yet selling this black soy extract. The study with BSP found that it reduced food intake and gain of less bodyweight, compared to matched controls. Even when mixed with a high-fat diet, the BSP enabled reduced food intake in a dosedependent manner, with all doses 4 being effective. Interestingly enough, when ‘treadmill-like’ exercise was added to the BSP intervention, the effects appeared to be augmented. Thus, it is realistic to expect to see weight control products developed in the near future with or based on this BSP extract.

Molded for Weight Loss Rice has long been a staple of the diet in Asian countries. This is especially true on the mainland. Various functional foods can be made from and with rice. Amongst these are ones that are known to lower choles5 terol. Red mold rice (Monascus species) is known to affect or be effective at reducing cholesterol. Scientists in Taiwan are re-examining whether red mold rice (RMR) has any effect on obesity and other metabolic markers. A study examining whether red mold rice could be used for anti-obe6 sity effects was recently published. In these exploratory studies, cell lines are used and are tested with the RMR supplement. Interestingly enough, this study found that RMR can actually prevent body fat accumulation, while enhancing fat-burning (lipolysis) and it seems it may have an anti-appetite effect. Thus, it seems that as the research is growing with RMR, a future use in helping with healthy cholesterol AND body fat levels is in the cards. The FDA currently does not allow red mold rice supplements to be sold in the United States. Thus, when a supplement company wants to come out with a RMR, they will need a series of studies to satisfy the FDA of the safety profile; the efficacy is not questioned. Training gains come from many places. Expanding the mind is just as important as the body; that said, the knowledge shared on the MD boards/forums is second-to-none. This is a case where the more you utilize the training, diet, supplement and ancillary information available, the better gains we all get. See ya on the forums! ■ References: 1. Int J SportsNutr Exer Metab, 2008, 18, 567-584. 2. Int J SportsNutr Exer Metab, 2008, 18, 617-627. 3. Int J Sports Nutr Exer Metab, 2008, 18, 617-627. 4. Int J Obesity, 2008, 32, 1161-1170. 5.http://www.medicinenet.com/red_ yeast_rice_and_cholesterol/article.htm 6. Int J Obesity, 2008, 32, 1694-1704.


June 2009

fatattack

By Dan Gwartney, MD

Sleep Your Way To

Fat Loss

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eight-loss gurus on television advise “exercise more” and “eat less,” as though these statements should have been included in the original 10 Commandments. There is a principle in logic called ‘Ockham’s Razor,’ which tells us that the simplest solution is usually the correct one. Well, what could be simpler than exercise more, eat less? Unfortunately, even Ockham’s Razor is not that simple. Friar William of Ockham stated that when making a choice, any assumptions that do not make a difference should be excluded; however, it is vital to include assumptions that are relevant. Step away from the high-tech world of liposuction, gastric bypass, appetite suppressants, thermogenic and lipolytic drugs; the human body adapts to its environment. At the most basic level, that includes the amount of food available, the amount of activity needed to acquire that food, and the amount of rest one can obtain before needing to forage again. Sleep is an under-appreciated need in American society. In fact, society often rewards individuals who forego sleep in order to work longer hours, party harder, watch adult entertainment and enjoy the ‘night life.’ People go to great lengths to eradicate the need for sleep. It is not just post-adolescent ravers taking methamphetamines and ecstasy to prolong nights of hedonism; the ranks of the sleepdeprived are filled with students and

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professors using Adderall to allow for academic all-nighters; physicians and ® nurses using Provigil to stay sharp during careers of extended hours; policemen and power plant workers walk the health store aisles looking for energy supplements that will get them through rotating shifts; children guzzle ® Red Bull to pwn [sic] friends and strangers through early morning online gaming; and mothers brew coffee every morning to meet the 1-5 demands of family.

Sleep is an underappreciated need in American society. In fact, society often rewards individuals who forego sleep in order to work longer hours, party harder, watch adult entertainment and enjoy the ‘night life’. Prior to the information age, most jobs were labor or service related; social norms were more conservative and people were praised for being practical, not outrageous or risk-taking. One popular axiom was “Early to bed, early to rise, makes a man healthy, wealthy and wise.” These observations would suggest that previous generations may have actually hibernated. In fact, sleep patterns were not overly different from today,

on a day-to-day basis. Of course, leisure time has been extended and the introduction of electric lighting and varied forms of entertainment remove many of the cues that would normally send one to sleep. Most conventioneers can attest to the temporal (time) confusion experienced inside the casinos of Las Vegas where fluorescent lights and the absence of clocks mask the passage of time. Nonetheless, there has been an overall trend toward sleep deficit. In comparison to several decades ago, Americans are sleeping, on average, 6 90 minutes less per night. An hour or two makes little difference in the shortterm, but over time, a chronic sleep deficit dramatically affects one’s health. A number of studies have shown that sleep deprivation results in reduced cognitive function (thinking), hormonal changes, negative changes in blood pressure, worsened insulin 7-9 sensitivity, etc. In fact, during the recent daylight savings time-related time change, news channels reported the findings of a 2008 Swedish study published in the New England Journal of Medicine, showing that the risk of a heart attack increases 5 percent during the three days immediately following the ‘spring forward’ change that results in the loss of an hour’s sleep for most. Conversely, there was a smaller reduction in risk during the three days following the ‘fall back’ that gifts an extra hour of sleep. The authors posited that the increase in heart attacks following


fatattack the loss of an hour of sleep was due to an increase in sympathetic tone (adrenalin) and a pro-inflammatory 10 state. These factors are already elevated in the obese, making the time 11 change very risky in this group. Perhaps it is time for the FDA to review daylight savings time.

Sleep Deprivation and Obesity Sleep deprivation does not just increase risks associated with obesity, but it also increases the risk of obesity. Several studies have associated sleep deprivation with obesity, as well as the Metabolic Syndrome, which includes negative changes to cardiovascular health and insulin sensitivity, and changes in hormones that promote fat 12 storage. Even as this article is being written, new studies are linking sleep deprivation with poor health. Research is being presented at the American Heart Association, reporting an increase in the risk of developing type II diabetes in people who sleep less than 6 hours per night, compared to 13 those who sleep 6 to 8 hours. Is there more to the inverse association between sleep loss and weight loss than metabolic and hormonal changes? Could the increased number of waking hours somehow relate to foraging behavior as well? After all, except for the rare case of somnambulist bingers (those who sleepwalk to the refrigerator to eat), people don’t 14 break their diet while they are asleep. Researchers investigated the effect of shorter daily sleep with food intake, confirming what many suspected— people who stay awake longer tend to be sedentary during those additional waking hours and increase their food intake by snacking. Look at the question from a personal perspective— late-night study sessions require pizza ® and Mountain Dew ; Left 4 Dead gamers down energy drinks and chips while waiting to be re-spawn; dates and parties take place over dinner, drinks and hors d’oeuvres; movie marathons require popcorn and Good & Plenty candy. Anecdotal rumors of culture-wide, dark-dependent gluttony do not constitute scientific evidence; thus, Dr. Nedeltcheva and colleagues at the

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University of Chicago recruited 11 non-obese subjects who agreed to be followed in a controlled environment for 14 days on two separate occasions, in a study published in the American 15 Journal of Clinical Nutrition. These five women and six men were healthy, normal individuals who were not actively trying to lose weight and did not exercise. During the study periods, they were allowed to follow a normal routine, including normal leisure activities such as watching television, reading, using the Internet, etc; access to food was unlimited. They were not allowed to leave the observation area for more than 30 minutes a day. Prior to each two-week ‘vacation,’ scientists measured 24-hour energy expenditure, total calories consumed (divided into meals and snacks), and the appetite-regulating hormones leptin and ghrelin.

Sleep deprivation does not just increase risks associated with obesity, but it also increases the risk of obesity. Several studies have associated sleep deprivation with obesity, as well as the Metabolic Syndrome, which includes negative changes to cardiovascular health and insulin sensitivity, and changes in hormones that promote fat storage. The study periods differed only in the number of hours of sleep allowed to the subjects; no naps were allowed at any time. During one session, subjects slept 8½ hours daily for the 14 days; during the second, they only slept 5½ hours per day. Surprisingly, there was not much difference in the total energy expenditure when these subjects were awake 3 hours more. Considering that the activity options were limited to normal, couch-potato activities, this shows that there is not a lot of difference metabolically between sitting on the couch versus sleeping. The appetite-regulating hormones, leptin and ghrelin, were similar between the groups as well. Of course, there was no calorie-restric-

tion, so the subjects never experienced periods of hunger or starvation during this time. The subjects were not provided with diet guidelines; they ate what they wanted and were provided with snacks of their choice throughout the study. As might be expected, with no restrictions and little to focus on, the subjects ate plenty. On average, the amount consumed during the three meals (breakfast, lunch and dinner) was similar during the two study periods. The macronutrient profile of the meals was typical American fare, with an approximate 52:34:14 ratio of carbohydrate:protein:fat by calories. The primary difference seen between the sleep-deprived state and sleep-aplenty state was in calories consumed as snacks. When restricted to 5½ hours of sleep daily, subjects consumed significantly more calories during snack time and tended to increase carbohydrate content of these snacks. Most importantly, the biggest difference was seen in snacking occurred between 7 p.m. 15 and 7 a.m. It is believed that access to and temptation of snacks is a deciding factor in dieting success. All subjects consumed in excess of the number of calories expended, eating more than 1,000 calories in excess every day when rested (1,012 calories during the 8½ sleep daily period). When sleep was restricted to 5½ hours for 14 days, 1,173 calories were consumed in excess. Those numbers (calories in excess) were calculated by measuring the food intake and subtracting the measured daily energy expenditure, so the number is as accurate as possible. Thus, when 2-3 hours of sleep deficit occurred, subjects consumed more food that resulted in an additional 161 calories per day; 161 calories above a baseline that was already over 1,000 calories in excess.

Lost Sleep is Lost Muscle The question that logically follows is: did the additional calorie burden result in weight gain, or more importantly, fat gain? The subjects underwent both regular weigh-ins and DXA scans to measure body composition. Not surprisingly, subjects gained a similar amount of weight during both


fatattack periods, approximately 2 kg; this follows the study design of sedentary conditions supplemented with freely available food. Though the results were not significant, there was a noticeable trend in the character of that weight gained. During the 8½ hour sleep period, subjects gained (on average) 2.1 kg with 1.5 kg being fat— 71 percent. When restricted to 5½ hours of sleep, 1.9 kg weight gain was recorded, with 1.7 kg arising from fat gain— almost 90 percent. The authors did not comment on this observation, but it appears to suggest that the ‘stress’ of losing sleep is catabolic to lean mass (muscle). Given that the subjects consumed a similar amount of protein, the sleep-deprived conditions included a greater amount of calories, and the consumption of more carbohydrates would maintain a higher insulin concentration, one would expect that muscle would be better preserved and the sleepdeprived conditions would lead to equivalent changes in body composition, if not a preference to lean mass gains. Instead, the opposite was seen. Another explanation may be that adequate sleep promotes anabolic processes, allowing muscle to be maintained or increased when adequate rest is obtained. It is likely no coincidence that as sleep hours have decreased societywide, Americans have become fat and are developing metabolic conditions that are threatening the stability of the national health system. An impressive body of evidence is being reported, associating the loss of sleep with a number of health risks. Yet, people still burn the midnight oil, determined to squeeze the last bit of productivity or enjoyment out of each day if it kills 16 them. Guess what? It might. Don’t sleep in though— too much sleep can be just as bad for you. For all the people who are attempting to lose weight to attract Mr. Right or Ms. Sweetheart, those late nights are taking a toll, not just on one’s health and lifespan, but also on the ability to be a hard body. Grabbing a good night’s sleep regularly is vital to promoting optimal weight management. Perhaps more relevant to the man or woman working to improve his/her physique is the nega-

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tive impact those extra hours have on fat gain. Slip between the sheets for your daily eight and if conditions require you to stay awake longer, put away the snacks. ■ References: 1. DeSantis AD, Webb EM, et al. Illicit use of prescription ADHD medications on a college campus: a multimethodological approach. J Am Coll Health, 2008 Nov-Dec;57(3):315-24. 2. Kumar R. Approved and investigational uses of modafinil : an evidence-based review. Drugs, 2008;68(13):1803-39. 3. Jay SM, Petrilli RM, et al. The suitability of a caffeinated energy drink for night-shift workers. Physiol Behav, 2006 May 30;87(5):925-31. 4. Dworak M, Schierl T, et al. Impact of singular excessive computer game and television exposure on sleep patterns and memory performance of school-aged children. Pediatrics, 2007 Nov;120(5):978-85. 5. Hunter LP, Rychnovsky JD, et al. A selective review of maternal sleep characteristics in the postpartum period. J Obstet Gynecol Neonatal Nurs, 2009 Jan-Feb;38(1):60-8. 6. Spiegel K, Leproult R, et al. Impact of sleep debt on metabolic and endocrine function. Lancet, 1999;354:1435-9. 7. Kahol K, Leyba MJ, et al. Effect of fatigue on psychomotor and cognitive skills. Am J Surg, 2008 Feb;195(2):195-204. 8. Samuels C. Sleep, recovery, and performance: the new frontier in high-performance athletics. Neurol Clin, 2008 Feb;26(1):16980; ix-x. 9. Mullington JM, Haack M, et al. Cardiovascular, inflammatory, and metabolic consequences of sleep deprivation. Prog Cardiovasc Dis, 2009 Jan-Feb;51(4):294-302. 10. Janszky I, Ljung R. Shifts to and from Daylight Saving Time and Incidence of Myocardial Infarction. N Engl J Med, 2008;359(18):1966-68. 11. Good D, Morse SA, et al. Obesity, hypertension, and the heart. J Cardiometab Syndr, 2008 Summer;3(3):168-72. 12. Miller MA, Cappuccio FP. Inflammation, sleep, obesity and cardiovascular disease. Curr Vasc Pharmacol, 2007 Apr;5(2):93-102. 13. Wilbert C. Sleep Deprivation Linked to Prediabetes. WebMD 2009 March 12. Available http://diabetes.webmd.com/news/20090312/sle ep-deprivation-linked-to-prediabetes, accessed March 15, 2009. 14. Schenck CH, Mahowald MW. Review of nocturnal sleep-related eating disorders. Int J Eat Disord, 1994 May;15(4):343-56. 15. Nedeltcheva AV, Kilkus JM, et al. Sleep curtailment is accompanied by increased intake of calories from snacks. Am J Clin Nutr, 2009 Jan;89(1):126-33. 16. Ferrie JE, Shipley MJ, et al. A prospective study of change in sleep duration: associations with mortality in the Whitehall II cohort. Sleep, 2007 Dec 1;30(12):1659-66.


MuscleGrowth Update

By Robbie Durand, M.A.

FOR MUSCLE HYPERTROPHY he term ‘tempo’ is used to define the speed of movement of weight-training exercises. More specifically, it is the rate of movement of the weight or limb involved in any strength-training exercise. Most bodybuilders might change their exercise selection, sets, reps and rest periods, but the one variable that has been largely overlooked— and which may significantly impact training results— is the tempo or speed at which the exercise is performed. For years, the standard repetition speed has been to lift ‘up’ or concentrically in 2 seconds and lower the weight eccentrically in 4 seconds in a slow, controlled manner for optimal muscle mass. Some top trainers have even taken this type of training a step further and developed SuperSlow training. The interesting fact is that there is no research to validate that this tempo is the optimal pace for increasing muscle hypertrophy. According to a study published in the European Journal of Applied Physiology, lowering the weight slowly may not be the best way to increase muscle mass and strength. In the study, male and female subjects were assigned to train for 10 weeks using either slow- or fastvelocity eccentric training while lowering the weight. At the end of

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the study, the group who trained with fast eccentric contractions had the greatest increase in muscle hypertrophy. Muscle hypertrophy of the type IIB fibers (fast-twitch fibers) increased from 6 percent to 13 percent in those subjects. The ‘slow’ group did not 1 experience any gain in muscle mass. This was not the only study to show that training with fast eccentric contractions is best for increasing muscle mass. In a follow-up study by the same research group, researchers compared fast and slow training in a group of 12 untrained men who exercised both arms, three days per week for eight weeks. The men trained one arm using a fast velocity, while they did the same number of repetitions for the other arm at a slow velocity. At the end of the study, type I muscle fibers (slowtwitch, aerobic fibers) increased in size by an average of 9 percent, with no significant difference between fast or slow training. The change in fiber area after training for the type II fibers was greater in the fast-trained versus the slow-trained arm. In addition to greater increases in type IIB fibers, the fast eccentric contractions group increased strength more than 2 the slow contractions group. These studies demonstrate that lifting explosively can enhance the recruitment of type II muscle fibers, which are more prone to muscle hypertrophy. What about explosive lifting, concentrically?


June 2009

MuscleGrowthUpdate New Study: Explosive Weightlifting Induces Muscle Hypertrophy Greater Than Traditional Weightlifting Researchers from Brazil conducted a new study that should raise awareness that bodybuilders need to incorporate some explosive lifting into their routine. Researchers took two groups of men and had them perform all exercises with an equal work output. The exercises were performed with rest intervals of 90 seconds between sets. The men were divided into a fast, explosive concentric group with a normal eccentric phase, or traditional weight training with 2-3 seconds ‘up’ and the weight lowered in 2-3 seconds. The explosive group performed all exercises moving the weights as fast as possible in the concentric phase, and took 2-3 seconds to complete the eccentric phase. The concentric action was performed in approximately 1 second. The traditional weight-training group spent 2-3 seconds in the concentric phase

involved the same resistance training exercises with an equal work output, and the only difference between the two methods was the speed at which the exercises were performed. It was demonstrated that a high-velocity power training program appears to be more effective in improving muscular hypertrophy than tradi13 tional resistance training. This seems to contradict the current practice of many trainers, especially bodybuilders, who typically employ lowvelocity contractions in their training.

Why Lift Fast And Explosive for Muscle Hypertrophy? In order to induce hypertrophy, either the exercise intensity or volume must be increased. Most bodybuilders perform enough sets, but may have difficulty increasing training intensity to make additional gains in strength and size. Since the amount of weight cannot be increased, an alternative to increasing the intensity must be implemented.

The amount of force you generate during weightlifting can be increased by lifting more weight or lifting the same amount of weight at a faster speed. If you are performing the same number of reps with the same amount of weight but lifting with more acceleration, you are producing more force. and 2-3 seconds in the eccentric phase. Here are the results of the study after 10 weeks of training: Strength:Training-induced gains in strength were similar between groups; however, explosive lifting induced significantly greater development in muscle power. Muscle Size: Explosive lifting was more effective than traditional weight training for increasing muscle size. Both training regimens led to significant increase in arm muscle thickness; however, the results obtained by the explosive lifting group were greater than traditional weight training. Additionally, only explosive lifting was effective for improving leg muscle size. The protocols used in the study

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Moving the weight at a higher speed implies using more power, and more power translates directly to a higher intensity. Speed training provides an alternative path to the progressive resistance principle, which states that in order to induce muscle hypertrophy, one has to constantly keep increasing the weight used. Muscle hypertrophy is defined as an increase in muscle mass that is related to two factors: the amount of workload employed and the tension developed during muscle 3 contraction. Most bodybuilders focus mainly on workload or the amount of sets utilized during their training routine to increase muscle hypertrophy, seldom changing repetition speed. Speed training may develop motor

unit recruitment patterns different from traditional weight training, thus potentiating better gains with subsequent regular training cycles. According to world-renowned strength coach Dr. Verkhoshansky, the tempo of resistance exercise has a significant effect on the development of muscular strength (because of fasttwitch fiber enhancement). Dr. Verkhoshansky reported that a combination of different movement tempos produce superior gains in strength, compared to a set tempo. In that 10week study, men who trained with a combination of tempos produced a 48pound increase in strength, but using a standard tempo pace only resulted 4 in a 36-pound increase in strength. The results of the study demonstrate the importance of changing repetition speed during a training cycle. The amount of weight lifted depends on the laws of physics. Simply, FORCE = MASS X ACCELERATION. This means the amount of force you generate during weightlifting can be increased by lifting more weight or lifting the same amount of weight at a faster speed. If you are performing the same number of reps with the same amount of weight but lifting with more acceleration, you are producing more force— and this means larger central nervous system activation. This is not a new concept. A study in 1954 by Bigland-Ritchie and Lippold demonstrated that the faster a weight is accelerated through a lift, the more nervous system acti5 vation is required for the movement. The more motor units or muscle fibers that are activated in a repetition, the greater the activation in the central nervous system. This represents an increase in training intensity. During muscle contraction, motor units or muscle fibers are recruited in relation to the force generated by the muscle. For example, during slow muscle contractions, type I fibers are recruited, but as workload increases, more type IIA and finally, IIB fibers are recruited. This is a basic tenet of motor unit recruitment. What is unique about eccentric contractions is there some evidence that the size principle could be altered or even reversed during cer-


June 2009

MuscleGrowthUpdate tain types of movements— specifically those that contain an eccentric (muscle-lengthening) component— such that fast-twitch motor units are recruited before slow-twitch motor units. It is possible that a preferential recruitment of fast-twitch motor units is influenced by the speed of the eccentric contraction, and can only occur using moderate to fast speeds. When examining the potential for hypertrophy between muscle fibers (i.e., slow type I and fast type II), there are differences. In general, type IIB muscle fibers have the greatest potential for muscle hypertrophy, yet are the last fibers recruited during a lift. This is a basic flaw in the SuperSlow training principles. With low force or slow activities, type I fibers are activated first and as the exercise becomes more fatiguing, type IIA and then type IIB fibers are recruited later. When using fast explosive exercises, faster-twitch motor units are activated and more hypertrophy can occur. Hypertrophy will only occur in those muscle fibers that are overloaded, so that fast-twitch fibers must be recruited during training for 6 hypertrophy to occur. Most bodybuilders do not train explosively and can benefit from incorporating explosive multi-component plyometric or speed resistance movements into their training regimen. For example, most bodybuilders experience increases in type IIA fibers during resistance training studies, 7 with no changes in type IIB fibers. This may be partially due to using high-volume (i.e., 5-8 sets) and highrepetition (i.e., 10-15 reps) training. However, incorporating plyometrics and other explosive lifts may cause additional muscle growth of IIB fibers. There have been numerous studies that have documented increases in type IIB fibers after explosive weight 8, 9 10, 11 training and plyometrics. When male subjects performed plyometric training for three days a week for eight weeks, this resulted in significant increases in type IIB fiber hypertrophy and peak power production. The plyometric training consisted of vertical jumping, bounding, and depth 12 jumping. Type IIB fibers are utilized during

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high force-generating movements. Just remember, at any given speed, the force production of the muscle increases with the percentage of fast-twitch fibers and, conversely, at any given force output, the velocity increases with the percentage of fast-twitch fibers. For example, look at the thighs of 100-meter sprinters compared to distance runners. World-class sprinters have legs that would make some bodybuilders jealous. Sprinters train fast and explosively, utilizing a lot of type IIA and type IIB fibers during training, compared to distance runners— who rely mainly on type I fibers. Sprinters train in the gym the way they run… fast and explosive. A typical sprinter trains with explosive squatting, lots of plyometric jumps, and bounding exercises. Training specificity states that you should weight train like you perform in your competitions. For example, basketball players were assigned to either train with traditional weight training or traditional weight training plus explosive, eccentric plyometrics for six weeks. While both groups had increases in their vertical jump at the end of the study, the group that trained with weight training and plyometrics increased their mean overall vertical jump by 8 percent. Thus, high-force eccentric training can possibly increase gains and muscle power by increasing muscle size. In conclusion, many bodybuilders and fitness-oriented athletes would benefit from adding a few explosive exercises such as plyometrics to their training regimen. In competitive athletics, when all other factors are equal, power is the deciding factor between winning and losing. The ability to generate concentric and eccentric force over a range of contraction velocities is often a critical determinant of athletic success. For years, weight training was considered to slow an athlete down and make him inflexible. Fifteen years ago, the University of Nebraska started training their football team using only explosive Olympic lifts and squats. Performing explosive lifts such as power cleans, jump squats, and depth jumps recruits entirely fast-twitch motor units. The training effect pro-

duced a stronger, faster and more mobile athlete— and a winning record. Now, virtually all football teams incorporate Olympic lifts for explosive strength and power. Incorporating these movements into your training routine will increase size and strength beyond traditional weight training. References: 1. Paddon-Jones D, Leveritt M, Lonergan A, Abernethy P. Adaptation to chronic eccentric exercise in humans: the influence of contraction velocity. Eur J Appl Physiol, 2001 Sep;85(5):466-71. 2. Farthing JP, Chilibeck PD. The effect of eccentric training at different velocities on cross-education. Eur J Appl Physiol, 2003 Aug;89(6):570-7. 3. Glass DJ. Skeletal muscle hypertrophy and atrophy signaling pathways. Int J Biochem Cell Biol, 2005 Oct;37(10):1974-84. 4. Verkhoshanskii IuV, Biru AA. Patterns in the long-term body adaptation of the athlete to physical loads] Fiziol Cheloveka, 1987 SepOct;13(5):811-8. 5. Bigland-Ritchie B./Lippold O. 1954 The Relation Between Force, Velocity, and Integrated Electrical Activity in Human Muscles. J Physiol,123, 214-224. 6. Shoepe TC, Stelzer JE, Garner DP, Widrick JJ. Functional adaptability of muscle fibers to long-term resistance exercise. Med Sci Sports Exerc, 2003 Jun;35(6):944-51. 7. Jurimae J, Abernethy PJ, Quigley BM, Blake K, McEniery MT. Differences in muscle contractile characteristics among bodybuilders, endurance trainers and control subjects. Eur J Appl Physiol Occup Physiol, 1997;75(4):357-62. 8. Hakkinen K, Pakarinen A, Kraemer WJ, Hakkinen A, Valkeinen H, Alen M. Selective muscle hypertrophy, changes in EMG and force, and serum hormones during strength training in older women. J Appl Physiol, 2001 Aug;91(2):569-80. 9. Hakkinen K, Kraemer WJ, Newton RU, Alen M. Changes in electromyographic activity, muscle fibre and force production characteristics during heavy resistance/power strength training in middle-aged and older men and women. Acta Physiol Scand, 2001 Jan;171(1):51-62. 10. LaStayo PC, Woolf JM, Lewek MD, Snyder-Mackler L, Reich T, Lindstedt SL. Eccentric muscle contractions: their contribution to injury, prevention, rehabilitation, and sport. J Orthop Sports Phys Ther, 2003 Oct;33(10):557-71. 11. Lindstedt SL, Reich TE, Keim P, LaStayo PC. Do muscles function as adaptable locomotor springs? J Exp Biol, 2002 Aug;205(Pt 15):2211-6. 12. Potteiger JA, Lockwood RH, Haub MD, Dolezal BA, Almuzaini KS, Schroeder JM, Zebas CJ. Muscle Power and Fiber Characteristics Following 8 Weeks of Plyometric Training. Journal of Strength and Conditioning Research, Volume 13, Number 3, 275-279, 1999. 13. Nogueira W, Gentil P, Mello SN, Oliveira RJ, Bezerra AJ, Bottaro M. Effects of power training on muscle thickness of older men. Int J Sports Med, 2009 Mar;30(3):200-4.


June 2009

Supplement Performance By Robbie Durand, M.A.

Cause Muscle Cramps or Overheating! D

on’t take creatine… your kidneys will explode! Even worse, your muscles will cramp up and contort your body like some person getting electrocuted, and you can overheat and go into a coma! We have all heard the rumors that creatine causes you to cramp during exercise, and some have speculated that creatine can lead to overheating. Athletes have used creatine supplementation for nearly 20 years, but speculation remains regarding its efficacy, as well as its potential side effects. Headlines were being flashed all over the newspapers that creatine was linked to several deaths; but the newspapers failed to mention that the deaths from the autopsy reported that the cause of death was from exertional heat stroke, not crea1 tine. Aside from the aforementioned media reports on creatine, most anecdotal reports of side effects have described muscle cramping or gastrointestinal distress. However, research studies never substantiated this.

ry or hydration variables, including body temperature regulation, percentage of dehydration, urinary hydration measures, plasma volume, or sweat losses. The amount of creatine consumed was similar among trials (20-25 grams), whereas the supplementation duration varied (five to 28 days). Despite variations in dosages, the results of the 10 studies were similar with regard to changes in body mass and 2 body temperature. No substantial evidence exists demonstrating that creatine supplementation hinders the body’s ability to dissipate heat or body fluid balance when appropriate doses are consumed. Controlled, experimental trials of athletes exercising in the heat over a short period of time resulted in no adverse effects from creatine supplementation. So bodybuilders can now rest knowing that good science has put another supplementation rumor to rest. ■ References:

Creatine Does Not Cause Muscle Cramps! Researchers from the University of Connecticut performed a meta-analysis of all the studies investigating creatine supplementation. Despite anecdotal reports of creatine’s side effects in athletes exercising in the heat, none of the 10 studies showed detriments in thermoregulato-

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1. Terjung RL, Clarkson P, Eichner ER, et al. American College of Sports Medicine roundtable: the physiological and health effects of oral creatine supplementation. Med Sci Sports Exerc, 2000;32(3): 706-717. 2. Lopez RM, Casa DJ, McDermott BP, Ganio MS, Armstrong LE, Maresh CM. Does creatine supplementation hinder exercise heat tolerance or hydration status? A systematic review with meta-analyses. J Athl Train, 2009 Mar-Apr;44(2):215-23.


nutrition performance By Robbie Durand, M.A.

CASEIN OR WHEY PROTEIN: Which Protein Is Best for Long-Term Fat Loss?

An

effective approach to weight loss is to increase dietary protein or lower the ratio of carbohydrate to protein in the diet. A low carbohydrate-to-protein ratio (<2) with greater than 100 grams of protein per day in the form of meat, eggs, cheese, milk and nuts has been shown to increase fat loss and 1-3 retain lean muscle during dieting. Different protein (whey and casein) has different physiological effects on the body. Fast proteins, such as whey protein, are soluble, whereas slow proteins, such as casein, clot in the stomach. Slow proteins can delay gastric emptying and result in lower but more sustained plasma amino acid elevations after ingestion, which may be associated with differences in hormonal and thermogenic responses. On the basis of their absorption pattern, dietary proteins can be divided into ‘fast’ and ‘slow’ digestible proteins. For example, whey proteins modulate several hormones that influence body composition. Acute ingestion of whey protein has been shown to significantly lower hyperinsulinemia (less lipogenesis— less fat-storage potential), lower cortisol levels (lean muscle preservation) and increase ghrelin release (satiety enhancement). Based on acute studies, whey protein seemed superior to casein for weight loss. Two human studies conducted at the University of Surrey in England compared the acute effects of whey and casein (another milk-based protein) on appetite and satiety-related hormones, including cholecystokinin. In the first study, partici-

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pants consumed a liquid meal containing equivalent amounts of either whey or casein. Ninety minutes later, both groups were allowed to eat freely at a buffet. The whey group consumed significantly fewer calories. Compared to the casein drink, the whey beverage produced a 28 percent increase in plasma amino acid concentrations over 3 hours, and a 60-65 percent increase in two hormones associated with satiety, cholecystokinin and glucagon-like peptide-1. The whey group also reported a greater sense of fullness and satisfaction 4 than the casein group. Whey protein may be superior to casein for weight loss; however, long-term studies comparing the two have yet to be examined.

Whey Versus Casein Over 12 Weeks: Which Is Better? Researchers from the Netherlands compared the effects of different types of protein (whey and casein) on weight loss. Forty-eight subjects consumed protein during an energy restriction period of five to six weeks, followed by a weight maintenance period of 12 weeks. During weight maintenance, subjects were assigned to a high-protein casein group or a high-protein whey group. Each group consumed 50 grams of protein daily— two doses a day (25 grams total) of protein, either casein or whey. The subjects were instructed to maintain their normal daily activities while adhering to their diet. At the end of the 12 weeks, there was no difference in weight

loss or change in hip circumference between the casein and whey groups. The only physiological difference was improvement in LDL/HDL ratio for the casein-protein group. Differences in protein blends need to be examined further to determine if different whey proteins (isolate, hydrosylate, etc.) have different effects on weight loss. Many of the positive studies examining the effect of whey protein have been acute studies, but this study found that longterm, there is no difference between casein and whey protein for long-term weight loss. High-protein diets have long been shown to enhance weight loss, but it may not matter whether it’s a fast- or slow-digesting protein. Based on the study, both proteins worked equally for weight loss. Further studies need to examine different types of whey protein and their relation to weight loss. ■ References: 1. Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, Christou DD: A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr, 2003, 133:411-417. 2. Layman DK, Baum JI: Dietary protein impact on glycemic control during weight loss. J Nutr, 2004, 134:968S-73S. 3. Noakes M, Keogh JB, Foster PR, Clifton PM: Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women. Am J Clin Nutr, 2005, 81:1298-1306. 4. Hall WL, Millward DJ, Long SJ, Morgan LM. Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. Br Nutr, 2003 Feb;89(2):239-48. 5. Claessens M, van Baak MA, Monsheimer S, Saris WH. The effect of a low-fat, high-protein or high-carbohydrate ad libitum diet on weight loss maintenance and metabolic risk factors. Int J Obes, (Lond), 2009.


June 2009

Sports Supplement Product Review By Robbie Durand, M.A.

MuscleMeds: eNOXIDE

B

ased on the latest research, L-Arginine is not the best way to increase nitric oxide. If you have read the Supplement Performance section of MD, you will realize that a major university study reported that L-Arginine administered to healthy young adults failed to increase nitric oxide and was no better than a place1 bo. So why have bodybuilders been using L-Arginine for all these years, expecting to get better pumps? When the research is examined closely, previously published trials have suggested that oral L-Arginine supplementation affects vascular function in high cholesterol individu5 als, patients with coronary artery dis2 3 ease, healthy elderly individuals, and healthy young individuals who 4 smoke. Additionally, a study published in the American Journal Clinical Nutrition reported (metaanalysis: 12 studies, 492 participants) that individuals with apparently impaired endothelial function (low baseline FMD) are likely to benefit from short-term oral L-Arginine intake.This beneficial effect seems not to be dose-dependent when the dose of L-Arginine ranges from 3 to 24 g/d. However, its long-term effec6 tiveness and safety is not clear. This means taking L-Arginine is not the way to go for getting better pumps!

is perhaps the sports industry’s most effective and potent nitric oxide formula for all of your pre-workout needs. eNOXIDE belongs to a new class of endothelial vasodilation compounds called Exogenous Nitric Oxide Molecules (ENOMS), which is a biomedically engineered Nitric Oxide Super-Molecule designed to deliver real NO to the bloodstream and muscle. eNOXIDE is truly a revolutionary product that has made the only significant breakthrough in nitric oxide supplementation, taking it leaps beyond the conventional nitric oxide products on the market today. Maximize your skin-tearing pumps and vascularity with eNOXIDE! Remember, eNOXIDE is REAL NITRIC OXIDE, not merely a precursor like Citrulline, L-Arginine or AAKG

PHOTO BY PER BERNAL

Introducing eNOXIDE MuscleMeds has unleashed a new nitric oxide formula that is not like any other nitric oxide supplement on the market. eNOXIDE

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Sports Supplement Product Review offers several advantages, as the oral mucosa is highly vascularized. Certain nutrients that are absorbed through the oral mucosa directly enter the systemic circulation, bypassing the gastrointestinal tract and first-pass metabolism in the liver. The key developments in crafting this revolutionary NO boosting Super-Molecule breakthrough include: • Endogenous Nitric Oxide Molecule that delivers Real Nitric Oxide (NO). • FastSorb patent-pending tablet technology for sub-buccal delivery to achieve rapid uptake, which improves bioavailability and superior NO-boosting efficacy. • MyoSmart Tech molecule design technology for targeting increase of vasodilating NO levels in muscle tissue. For more information about MuscleMeds, go to http://www.musclemedsrx.com/ ■ References:

"Winning the Arnold's is a dream come true. With the help of my new personal stack of ARIMATEST, HEXAGHEN and eNOXIDE that dream became a reality thank you MuscleMeds!" like the other companies provide. eNOXIDE is the one and only pre-workout REAL nitric oxide supplement that you need— and will ever need!

1. Fahs CA, Heffernan KS, Fernhall B. Hemodynamic and Vascular Response to Resistance Exercise with l-Arginine. Med Sci Sports Exerc, 2009 Mar 7. 2. Adams, MR, McCredie, R, Jessup, W, Robinson, J, Sullivan, D & Celermajer, DS. Oral L-arginine improves endothelium-dependent dilatation and reduces monocyte adhesion to endothelial cells in young men with coronary artery disease. Atherosclerosis, 1997;129:261-9. 3. Bode-Böger, SM, Muke, J, Surdacki, A, Brabant, G, Böger, RH & Frölich, JC. Oral L-arginine improves endothelial function in healthy individuals older than 70 years. Vasc Med, 2003;8:77-81. 4. Siasos, G, Tousoulis, D, Vlachopoulos, C, et al. Short-term treatment with L-arginine prevents the smoking-induced impairment of endothelial function and vascular elastic properties in young individuals. Int J Cardiol, 2008;126:394-9. 5. Clarkson, P, Adams, MR, Powel, AJ, et al. Oral L-arginine improves endothelium-dependent dilation in hypercholesterolemic young adults. J Clin Invest, 1996;97:1989-94. 6. Bai Y, Sun L, Yang T, Sun K, Chen J, Hui R. Increase in fasting vascular endothelial function after short-term oral L-arginine is effective when baseline flow-mediated dilation is low: a meta-analysis of randomized controlled trials. Am J Clin Nutr, 2009 Jan;89(1):77-84.

Nitric Oxide Super-Molecule The eNOXIDE Nitric Oxide Super-Molecule is strategically bioengineered to contain a Real NO functional group linked to a natural carrier molecule. This patent-pending eNOXIDE Nitric Oxide Super-Molecule design therefore enables the delivery of actual NO and results in producing NO-mediated vasodilating and NO-mediated physiological effects never before possible from using mildly-effective NO-precursor and NO-stimulation products. Additionally, to achieve Nitric Oxide Super-Molecule stability and delivery system goals, a pharmaceutical-based, novel dual-functional liposomal delivery system was developed to be compatible with the eNOXIDE bioactive. This was accomplished utilizing the patent-pending FastSorb technology. This liposomal-based technology helps to stabilize the bioactives in the FastSorb tablet, and upon administration allows for rapid and high levels of absorption directly into the bloodstream, primarily through buccal cavity (mouth) absorption. Oral mucosal delivery (transmucosally) is an alternative method of systemic nutrient delivery that

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2009 ARNOLD CLASSIC: TEAM MD TROPHY WINNER! SPEAKING WITH

KAI GREENE By Flex Wheeler, Photography by Per Bernal I am always proud to be a member of Team MD, but I felt an extra swell of pride when Kai Greene won this year’s Arnold Classic. Kai had traveled his own bumpy road to get here, and when you realize that he had hernia surgery in 2008, which forced him to sit out last year’s Mr. Olympia as a result, it starts to dawn on you just how inspirational this achievement is. Some athletes never even return to competition after getting hurt, yet Kai dominated the secondtoughest physique contest on the planet. I spoke to Kai to get his feelings about the show, what it meant to him, and where he goes from here.

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FW: First of all Kai, Congratulations! I am so happy for you. I know this is a silly question, but how did it feel the moment Lonnie Teper announced your name as the winner of the 21st annual Arnold Classic? KG: Prior to that actually happening, my mentor Oscar and I had spent considerable time creating that moment and visualizing it over and over. I meditated on that win a lot. But the reality is that when the moment actually arrived, it was hard to process my emotions. It still is right now, almost two weeks later. A lot of times people see someone win something like this and they take it for granted. They say things like ‘he’s genetically gifted, he has a big sponsor, he has someone to cook his food for him.’ What they don’t talk about and fail to see are all the tough times and sacrifice that led up to the win. And truth be told, I think that stage was full of winners. I don’t mean that in the usual clichéd manner that we all worked hard and looked great. What I mean is that by losing, each of the other athletes was given a blueprint for how not to win that he could avoid in the future. Every perceived failure is essentially an opportunity to learn a lesson that will contribute to future success. My own success is owed in large part to implementing many of those lessons that I learned over the years. FW: Was it difficult to remain composed while Arnold started interviewing you live onstage? KG: In a way it was, because I was overwhelmed with two feelings; exhaustion and relief. If you have ever really studied the face of a man who is crossing the line of a triathlon, you would have a glimpse into what was going on inside my head. The hardest part was over, the goal had been reached and the dream was made into reality. To have a meaningful conversation with Arnold Schwarzenegger under those circumstances took a great deal of focus to stay in the moment. FW: How would you compare the way you looked here to the package you

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had at last year’s Arnold, and later the New York Pro? KG: Better. I had put on a lot of quality muscle, even though many said I was most likely maxed out and incapable of doing so. I also made a concentrated effort to put a posing routine together that was not only fresh, original, and entertaining, but also allowed me to truly display my physique to its best advantage. Feedback I had based on previous routines led me to believe that once I added that extra level, I would be one step closer to making my routine something everyone would appreciate. FW: Considering you won Best Poser and Arnold himself called you the best poser he has ever seen, I would say you succeeded in that. Now Kai, there were a lot of rumors going around about you. First we had the one where you passed out at Gold’s Venice, then we kept hearing that you were way behind in your condition. I almost expected to see you smooth at the show and place seventh or eighth. Finally, another magazine actually reported online the night before that you had dropped out. Why do you think there was so much crap being talked about you? KG: To be totally honest with you Flex, I wasn’t even aware of most of these rumors. My focus was directed on my preparation for the contest, and nothing else existed for me those last few weeks. The people starting and spreading these rumors were so out of the loop with what was really going on with me that I chuckle about it now. I think I inspire these people to talk because I am the master of my own reality. Most people are anchored in mediocrity and have very limited vision to imagine being anything greater or better than what they already are. They only see what’s right in front of them. So when they see a man with passion and vision, it threatens them. Hence the rumors and the negative gossip, nothing more than a futile attempt to bring me down to their level. FW: You are one seriously deep brother, Kai. Steve told me how Oscar Ardon is much more than a trainer and coach. He says Oscar actually cooked all your meals, and even had you listening to motivational tapes. How critical is it to have someone like that in your corner when you are up against such tough competition? KG: It’s absolutely essential, in my mind. Oscar is not my coach or my trainer. That’s why I refer to him as my mentor. A coach is someone who takes

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you through a workout, then pats you on the back and sends you on your merry way, leaving you to your own devices. People focus on the training and the diet and this and that, but it’s what goes on in your mind, the conversations you have with yourself and the emotions that you choose to feel that really make the key difference. I am very fortunate to be able to work with Oscar. He’s been instrumental in my going from the back of the pack to where I am now in just a couple brief years. No man is an island, and trying to do everything on your own is a poor strategy. I’m privileged to say that this victory is in large part a result of recognizing that before it was too late. FW: That leads me to ask the million-dollar question as it pertains to Oscar and Charles. If it wasn’t broke, meaning you had done so well with Oscar over the past few years, why did you try and fix it? KG: All I will say is that there were moments of uncertainty and hours of despair and at the time I thought a change was best. Only when I had spent some time out west did I realize that what I really needed to be my best was at home in New York all along. FW: You qualified for the Mr. Olympia in 2007 but didn’t do it. Then in 2009 you qualified again but had to have your hernia taken care of. Now, you are once again qualified and will be entering your first Olympia as the reigning Arnold Classic Champion, which is a heck of a way to do it. Do you feel that this is one of those cases of everything happening for a reason, as you definitely wouldn’t be going into those other two Olympias with the clout you have this time? KG: Flex, I know you are looking for a dissertation on how I plan to be this weight, improve this body part, and end it all with a confident prediction that I will be my best ever and hope to win. But I have to be honest with you; I just got home today from Australia, where I competed for the first time abroad as a pro and won. Before that I was in L.A. for photo shoots, before that I was in Ohio, and I had been going back and forth between L.A. and Brooklyn for a few months before all that. I haven’t even called up my biological brother to tell him about all this yet. I haven’t even had a good meal without worrying about being asked to do another photo shoot the next day yet. I have dozens if not hundreds of e-mails and phone calls to answer, I have to meet with an accountant about doing my taxes— all I’m trying to say is that right now, the Olympia is not even in my mind at all. FW: OK, that’s fair enough. I’m sure we’ll be talking about it eventually. I guess I will

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just ask if there are any people you need to thank or acknowledge before I let you go? KG: Of course I want to thank Steve Blechman, Gerard Dente, and Oscar Ardon. And I also want to take this opportunity to thank Charles Glass for the time we worked together. There is still some water under the bridge that I need to resolve with Charles from my time in L.A., but I want to let everyone know that I do regard him as contributing toward my win at the Arnold. Charles was nothing but helpful and a gentleman, and I want to express my gratitude toward and respect for him. If any of my actions during the final crunch time caused anyone to assume anything negative about Charles or his services, I am truly sorry. My returning home to New York and Oscar should not be construed as having any reflection on Charles, whom I consider one of the greatest trainers alive today. Other people out in L.A. were also helpful and supportive, such as Will Harris, Danny Hester, Dave Bourlet of Max Muscle Venice, and the desk staff and management at Gold’s Gym. FW: Good enough bro, and Congratulations again. The win won’t really hit you for another couple weeks. KG: That’s what I’ve heard!

Kai On His Second MD Cover Just before this issue was sent off to the printer, Steve Blechman had creative director Alan Dittrich e-mail the cover to Kai. Kai had a pretty good idea he would be appearing on the cover of the June MD; but once he got a look at this iconic white and silver masterpiece, Greene felt as if the prizes from his Arnold Classic win were still coming in. “Per Bernal is such a master at light and how to interpret light and shadow that he can even cause me to wonder— is that really me I’m looking at?” The shot was taken shortly after the conclusion of prejudging in the studio Per had set up back at the hotel, and in it Kai is hitting what has become his signature pose: the single hand on hip most muscular. The pose displays his unique combination of mass, deep muscle separations, shape, and clear striations. It’s safe to say that Kai ‘owns’ this particular pose, and it’s also possible that this may be one of the most memorable MD covers ever. “I am honored to be on this cover and I want to thank Steve Blechman from the bottom of my heart. “

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KAI GREENE’S MUSCLEMEDS SUPPLEMENT STACK Arimatest: Sublingual Anti-aromatase and Testosterone Booster. 1 tablet in the morning and 1 tablet in the afternoon. eNOXIDE: New Nitric Oxide Super Molecule. 2 sublingual tablets preworkout to increase pumps and growth. CARNIVOR: Bio-engineered All Beef Isolate Protein Powder. 3 scoops (69g protein) 3 times per day. HexaGHen: IGF-1 and GH Optimizer containing sublingual GHRP-2. 2 tablets before bedtime.

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Kai and Victor Set to Battle for the Mr. Olympia at Powerhouse! By Ron Harris, Photography by Per Bernal

Two Kids From the ’hood Made Good Casual observers who didn’t know the personal histories of Kai Greene and Victor Martinez missed the deeper meaning of watching them place first and second at the prestigious Arnold Classic. Both men were hatched from some of the roughest neighborhoods in New York City— Brooklyn and Washington Heights— and grew up without most of the things us more fortunate children of the suburbs took for granted. They weren’t supposed to become success stories. Where they came from, only a small percentage of kids ever went to college and went on to work in rewarding careers. Far more common were low-paying jobs, unemployment, or getting caught up in the one booming career in the ‘hood: narcotics trafficking. The last occupation often led to either premature death or prison. So to emerge from an environment such as this and become a star in a sport where precious few athletes ever make a living, much less turn professional, truly is exceptional.

“Maybe he was the one.” Kai remembers Victor from back in the mid-‘90s when they both trained at a little hardcore hole-in-

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the-wall called Johnny Lats Gym. “I distinctly remember seeing him doing curls in a T-shirt over in the corner,” Kai says. “I remember thinking he had some decent arms, but overall he was nothing special. Certainly there was no way you would have looked at him and had any idea he would go on to win the Arnold Classic and be an uncrowned Mr. Olympia.” But over the following years, Kai watched Martinez climb the ladder from winning local shows to turning pro. “Though I can’t say I didn’t feel a twinge of envy, at the same time I celebrated each of his victories. You could say I was living vicariously through him.” As the years went by, Kai watched others he had known from that same gym turn pro, like Kevin English and Orville Burke, and started to wonder if it was ever in the cards for him. “One day I went to a restaurant in Manhattan called Eva’s that I hadn’t eaten at for a couple years, and there were so many pictures up of Victor it was almost like a shrine,” Kai remembers. “By then he was already a top pro with supplement and magazine contracts. I thought maybe he was the only one of us destined to be a real star in the sport. I asked myself if I could accept being anonymous and mediocre. The answer was no.” Victor also remembers Kai and how few saw the great bodybuilder he would become. “Kai used to do only natu-

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ral shows, and he was definitely huge for those, but him being a threat to win the Arnold or the Olympia one day, nobody ever would have guessed.” Victor remembers Kai being the butt of more than a few jokes in his rookie pro years. “Kai used to lug around this cooler on wheels that you could have stuffed a body inside. He was always eating— so much food it was ridiculous. If you asked him, he told you he was trying to grow, but a lot of people thought he was a little nuts.” As we all know by now, Kai’s dedication to extreme eating did pay off, and within a short time he went from standing in Victor’s shadow to standing alongside him on the pro stage as an equal. “Not many people believed in Kai—but Kai did.”

The Arnold Is History— What About The Olympia? Kai beat Victor for the first time in his IFBB career at the Arnold, but the major battle is set to take place at the Olympia this September in Las Vegas. Greene acknowledges that he caught Martinez on an ‘off’ day, and certainly doesn’t count on a repeat of that performance. “I watched Victor almost win the Mr. Olympia in 2007, and I feel he really did win the contest that day even though Jay managed to hold on to his title. Victor has one of the very best physiques of the past decade, and I


“I watched Victor almost win the Mr. Olympia in 2007, and I feel he really did win the contest that day even though Jay managed to hold on to his title. Victor has one of the very best physiques of the past decade.” —Kai Greene June 2009


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Typical Pre-Contest Back Workout for Victor Chin-ups (often weighted) Lat pulldowns Seated cable rows Good-mornings Hammer Strength low rows Hammer Strength reverse-grip pulldowns

3 x 12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12

would never assume anything with regard to being able to beat him again if he comes in with superior condition. I know I will have to step things up and look even better, because Victor is a formidable champion.” Victor shares a mutual respect for Kai. “I know that based on his creativity, his hunger, just his way of thinking, that Kai will make a big impact at the Olympia,” he comments. “He is never happy to show up looking the same as last time— always better. And his posing routine— forget about it. I decided I am gonna go head-to-head with him and really work on a more entertaining routine this year. You won’t see me doing any handstands,” he laughs, “but I will be hitting more notes with the poses and the beats.”

Who Has The Better Back? Both of these guys can feel total confidence when the head judge calls for a quarter-turn or a pose that highlights the back, as Kai and Victor have two of the best backs in the business right now. It may seem a cop-out to avoid the pronouncement of one having a better back than the other, but the truth is that each has its own unique characteristics that make it stand out.

“I know that based on his creativity, his hunger, just his way of thinking, that Kai will make a big impact at the Olympia. He is never happy to show up looking the same as last time— always better. And his posing routine— forget about it.” —Victor Martinez 204 MD


Victor’s Training Split*+ Day one: Day two: Day three: Day four:

Legs Chest and biceps Back and triceps Shoulders

*Rest days are taken as needed. Sometimes this will be after three or four days of training. Other times, Victor may go as long as seven days before taking a day off. +Every two weeks, leg day is only for quads, and hams are paired with back. Every third week, arms are done on a separate day rather than with chest or back.

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Kai’s Off-season Back Workout Wide-grip overhand pulldowns Deadlifts One-arm dumbbell rows Seated pulley rows Barbell rows

5 x 6-8 5 x 6-8 5 x 6-8 5 x 6-8 5 x 6-8

Kai Greene’s Sample Training Split* Back and biceps Day one: Day two: Legs Day three: Chest and triceps Day four: Shoulders Day five: OFF *Kai rotates the order he trains body parts on a fairly regular basis.


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A Photo Shoot That Was More Like A Party If it isn’t obvious from the accompanying photos, Victor and Kai had a great time at this photo shoot. The ingredients involved guaranteed a fun, relaxed atmosphere. These two New York guys go back almost 15 years, and they had just finished first and second in the next-biggest contest in the world, after the O. The location was the East Coast Mecca, Bev and Steve’s Powerhouse Gym in Syosset, New York where both have trained off and on for years. And the photographer was old friend Per Bernal, whom both have worked with on many occasions to capture inspiring images for the pages of MD. “Per is not a control freak like some photographers I have known,” notes Kai. “He has ideas, but he also asks us what we think and is always open to suggestions.” Victor relished the chance to finally do a photo shoot with Kai, his brother in iron, and was happy for his Arnold win even though it meant he had to settle for second place himself. “At one point in the shoot, it just hit me how we had both beat the odds and found success after struggling over the years growing up,” Victor recalls. “It was after we did those clowning around pictures fighting over the Arnold trophy. I just looked at Kai and I could tell he was thinking the same thing— we’ve come a long way since we were those kids at Johnny Lats dreaming about being famous bodybuilders someday.”

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“Kai has those low, low insertions that go all the way into his hips,” Victor notes. “So the thickness is even from top to bottom, something you almost never see— it’s freaky.” Kai is equally complimentary of the back development of Martinez. “Victor has a fairly long trunk, and in most cases guys like that have high lat insertions,” he observes. “But Victor doesn’t. His lats flare out and sweep down— the shape is almost perfect. And you can’t leave out his crazy shoulders and traps, because those just complete the whole effect. Of all the top Olympia competitors I can think of— Dexter, Jay, Heath, and Wolf— Victor has the best back, hands-down.” Notice that the ever-gracious Kai conveniently left himself out of that comparison!

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Battleground Vegas For The Olympia Crown Neither of these young warriors will take the stage again until the Mr. Olympia. That gives each more than half a year to do what he does best: bust ass in the gym to bring a package that’s as close to unbeatable as possible. Nobody knows how things will sort out in the end, as this will surely be one of the closest Mr. Olympia contests in many years. Personally, I think it would be great to see Victor and Kai place first and second again— either way. Because they both have so much respect for each other, I have a feeling they would be genuinely happy to see the other capture the top title in pro bodybuilding and go into the history books. One thing you can bank on is that when it comes to working hard and fighting for what they want, neither man will back down.

Kai and Victor’s ‘Back-toBack’ Workout Chin-ups Longtime MD readers know that Victor was doing endless chin-ups in a doorway of his apartment before he even lifted his first weight, and has kept doing them even well into his pro bodybuilding career. Nowadays he does them first in his back routine, but considers them more of a vital warm-up rather than an actual exercise. “I think chin-ups are the best possible way to warm up everything you will be using for your back workout— the lats, the biceps, the rear delts,” he comments. Because it’s a warm-up, he doesn’t add any weight. Then again, most of the year he hovers around 275 pounds at 5’9”, which is a lot of resistance to pull in the first place. Vic starts off with wide-grip chins, aiming for 3 sets of 12. These are not the bouncing, jerky movements many guys consider a chin-up, either. He starts every rep from

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a dead hang, letting the lats stretch, then pulls up until his upper chest hits the bar, squeezing the lats for a second before lowering slowly. Vic usually will follow that up with 2 or 3 sets of close-grip chins, using an underhand curl grip. Kai wasn’t into chin-ups or pull-ups in his very early years, but in recent years he has made them a mainstay in his back workouts. Like Victor, he typically does them at the beginning of the session. Kai has made it a point to completely master pull-ups, even going so far as to be able to


halt the movement at any part of the range of motion as a means of demonstrating absolute control. “It’s interesting to note that both Victor and I still do pull-ups, as big and heavy as we are,” he says. “And Victor will even add weight. That’s inspired me to start doing that lately as well.”

Deadlifts Victor has also done deadlifts more consistently than Kai has. That goes back to a two-year span that followed

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his disastrous competition debut at age 20 in which he trained purely as a powerlifter in an effort to pack on some serious beef. Martinez stopped the deads once he returned to bodybuilding, on the advice of older bodybuilders at his gym, but that didn’t last long. “After a few months I was checking out my back in the mirror and it just didn’t look as thick as it used to. It looked like it had shrunk. I thought about how all the great bodybuilders with great backs have done deadlifts. It’s the core exercise for a great back.” MD 211

When Vic deadlifts, he doesn’t do the ‘half’ or ‘rack’ deadlifts that have become trendy over the past few years. “I pull from the floor,” he says. “I have always done them like that. The half range of motion doesn’t feel right when I try it, and let’s be real— they are easier. I think the hardest way of doing an exercise is almost always the best way.” Both hands are overhand, knuckles out. “The over-andunder ‘mixed’ grip is really just for powerlifters, because they can’t use straps in their meets,” Victor clarifies. “Bodybuilders should have both palms facing down to distribute the weight evenly to both sides of the back.” Kai wasn’t really aware of deadlifts in his early years, and instead did stiff-legs— where he eventually was able to handle a staggering 500 pounds. By his early 20s, regular deadlifts became an off-and-on feature in his back training, and a couple years ago his coach Oscar Ardon inspired him to do them on a regular basis. “I only use 405 pounds,” he says modestly. “It’s not as heavy as I used to go, but I am definitely getting a lot more out of the exercise now than I used to.”

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One-arm Dumbbell Rows Interestingly, Kai doesn’t go any heavier than 120 pounds on dumbbell rows. “Lee Haney was famous for saying he never used more than a 70 or an 80-pound dumbbell for rows,” Kai reminds us, “but he made it a point to say that he went all the way up for a full contraction. And his back was incredible, the best in the world at that time.” Greene subscribes to the same philosophy, though it’s something that has come over the course of time. “In my younger years, I was all about moving big, big weights, and wasn’t so concerned with things like the quality of contraction. That has definitely changed.” Victor will go as heavy as a 180-pounder for 8 reps, though the sets leading up to that are usually with 120, 140, and 160, all for 8-12 reps. Vic pulls all the way up and squeezes his lats on the side of the working arm at the top of each rep. He actually prefers the dumbbell row to the bar, for safety reasons. “I used to round my back way too much on bent rows,


and I hurt my lower back very badly a few times,” he tells us. “Doing the row one arm at a time helps you keep a better body position.”

Barbell Rows Kai’s back training has changed and evolved over the years, but there have been certain exercises that were always in there. Barbell rows would be one of those, and he is able to pull 405 for good, quality reps, using the standard overhand grip. “Most of my life, I have had access only to the most basic equipment, barbells and dumbbells and some cables,” he relates. “But I learned how to make the most out of whatever I had, and I really feel it was a blessing in disguise. There are plenty of nice machines out there, but after having finally tried a lot of them, I realized that I wasn’t missing out on anything. Free weights are still the most valuable tool for any bodybuilder. You can get a great physique by using all free weights and no machines, but I seriously question whether the opposite would be true. Instinct tells me it wouldn’t.” Victor agrees. “Barbell rows are like deadlifts and chin-ups— a bread-and-butter movement for the back. Without rowing a lot of heavy free weights, you can’t build the type of back thickness it takes to be a pro bodybuilder in 2009.”

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Seated Cable Rows If he’s in pre-contest mode, Victor will always include a machine or cable row for 3 sets. “These are more for detailing. I like to really hold the squeeze and exaggerate it, flexing as hard as I can for a couple seconds for every rep.” He will use either the seated cable row or one of a couple Hammer Strength rowing machines he is partial to. In either case, he will hit it for 4 sets of 12-15 reps. Kai likes the freedom cables allow to tailor the movement and target specific areas of the lats. “You can pull to lower or higher points on the front of your torso, and attach any number of different grips. Those are things that are virtually impossible with barbell or dumbbell rows.” Lat Pulldowns Kai makes use of this exercise in virtually every back workout. “It’s great for going heavy and still being in control of the contraction,” he says. “You can use various hand widths and positions and stimulate the back in different ways, which is definitely another bonus.” As for pulldowns being an inferior substitute for pull-ups, Kai isn’t quick to agree to that

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“We both beat the odds and found success after struggling over the years growing up. I just looked at Kai and I could tell he was thinking the same thing— we’ve come a long way since we were those kids at Johnny Lats dreaming about being famous bodybuilders someday.” —Victor Martinez commonly-held belief. “As I said, pull-ups are a great exercise, but it’s all about hard work, mind-muscle connection, and stimulating the muscle intensely. Who’s to say that there aren’t those out there who are able to accomplish this much better with pulldowns?” Kai even does pulldowns behind the neck, despite their infamy as being rotator-cuff wreckers. “I have never had a problem, but I realize this is an individual matter,” he states. “If someone feels that pulling behind the neck aggravates his shoulders, then obviously he shouldn’t do them.” At the lat pulldown station, most often you will see Victor using a wide grip and pulling to the front. “That really pulls the lats out and makes them wide, over time,” he comments. “But you have to get a good stretch, too. You should feel a tug on your shoulder blades when your arms are raised up all the way.” Martinez, like Kai, will also pull behind the neck. “I

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do them later in the workout and with lighter weight for sets of 15 reps. Behind-neck pulldowns hit all those little ‘detail’ muscles in the upper back, like the rhomboids and the teres major and minor. These are the muscles that will really pop when you hit your rear double biceps pose.” Close-grip Cable Pulldowns Another type of cable pulldown Vic likes to do is the close-grip, pulling to the upper chest. “These will work the lats down real low, and that’s a critical area.” Knowing that he wasn’t gifted with the extremely low lat insertions of a Dorian Yates or a Franco Columbu (or, of course— a Kai Greene), Martinez made a point years ago to always include some type of vertical pulling movement that would target that region, either using the attachment shown here for lat pulldowns, or underhandgrip pulldowns with a short straight bar. ■ www.musculardevelopment.com June 2009

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Pounding Pecs WITH Branch Warren at Powerhouse GymThe East Coast Mecca! By Ron Harris, Photographyby Per Bernal ack in the old days, the AAU Mr. America contest (which was the top amateur bodybuilding event in the world until the NPC was formed) used to give out awards for individual body parts. We haven’t seen anything like that in decades, but suppose we started doing it again at IFBB pro events? I think I know who would soon have a whole collection of trophies for ‘best chest’— none other than Branch Warren. And I think it’s safe to say he might pick up more than a couple for his legs, too. The only other guy I can think of who would have been able to give him a run for his money is fellow Metroflex Gym member Ronnie Coleman— who seems to be retired for the time being. Dennis James and Johnnie Jackson are no slouches in the chest department, but Branch is still the King. Flex Wheeler described the thickness of Warren’s pecs in the following poetic terms: “It looks like he puked up a ton of muscle all over his chest.” While I give you a minute to soak in that visual, let’s talk about how the best chest in the sport today came to be.

B

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turned 20, his chest was developed enough to win the NPC Teenage Nationals in 1993, beating out a field that included not only Jay Cutler, but also future IFBB professionals Capriese Murray, Rodney St. Cloud, and Jeff Willet. Not only had the mass increased exponentially, so had the power of his pecs, as he also bench pressed 450 pounds in an official competition. Eventually Branch worked up to being able to press 585 pounds in the gym, and his chest became a standout body part. If there is a lesson to be learned from how he was able to transform a wimpy flat chest into thick slabs of striated beef that enter a room before the rest of him does, it’s this: hard work on the raw basics is the most effective strategy. There are no complex giant sets, no fancy percentages, not even a prescribed rep tempo that has to be adhered to wherein you are supposed to

His Chest Used to Really, Really Suck It’s tough to believe looking at him now, but in Branch Warren’s early years as a teenage bodybuilder, his chest was a glaring weak point. His wheels were already taking off and becoming a standout body part, but up top, things weren’t coming along quite so well. His chest was flat, which frustrated him. Even worse, he had very little strength. “When I was 15, I could already squat as much as a lot of guys twice my age at the gym, but my bench press was embarrassing. All I could do was 135, and you know how young kids always want to know how much you can bench.” Branch didn’t make much progress until he decided to do something radical and hit chest hard twice a week. The routine he set upon was remarkably simple and also quite similar to Ronnie Coleman’s: “Flat, incline, and decline presses with barbells one day, and dumbbells the other workout,” Branch recalls. “I kept it pretty heavy for a bodybuilder— 5-8 reps.” At last, his chest began to catch up with the rest of his physique. Before he

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Training Split: Sunday: Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:

Off Back Chest OFF Arms Legs Shoulders and Deadlifts

Typical Chest Workout:* Incline Barbell Press 2 x 8-10 Flat Dumbbell Press 2 x 8-10 Chain Dips 2 x 10-12 Cable Crossovers 2 x 12-15 *Only work sets are shown— adequate warm-ups are always done first.

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Top Mistake Bodybuilders Make “I would say the number one mistake would be using too much weight and terrible form on pressing movements,” Branch declared. “You have to forget about ego training, relying on spotters to lift half the weight for you and bouncing the bar off your chest. You need to keep a slight arch in your back and roll your shoulder blades down toward your lower back, not hunch your shoulders forward. Otherwise, you press with the front delts and triceps, and hardly involve the pecs at all.”

raise the weight in so many seconds, hold it at the contraction for another number, and lower it in ‘x’ number of seconds. “I never bothered with any of that shit,” Branch says with clear disdain. “I just busted my ass pressing with a lot of heavy iron.”

Incline Barbell Presses More often than not, the Branch Warren chest workout starts with incline barbell presses. By prioritizing the upper pecs, he has managed to create a dense shelf of muscle just below the clavicles that nearly meets his chin. “I’ll warm up with 135 for 10, 225 for 10, then 315 for 8-10 reps before I get to the real sets,” Branch explains. “I don’t think you need more than two good work sets if you’re going heavy and taking them to failure, so I

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vwww.musculardevelopment.com June 2009

take 405 and do it for 10 reps, then again for about 8-10. In the off-season I have gone up to 455 many times.” He also offers a word of caution with regard to any type of barbell press for the chest. “If you have a shoulder injury or a history of shoulder injuries, you are probably better off lowering the bar to a couple inches above your chest and not going for that very deep stretch. The risk would definitely outweigh the benefit in this case.”

Flat Dumbbell Presses Branch will also include a flat pressing movement in each chest session, trading off from week to week between dumbbells and the bar. For dumbbells, he uses the same weights as he does on incline presses.

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would be so interested in duplicating the chain dips he does at Metroflex. “It’s become a cult thing almost,” he says. “I get so many e-mails and people coming up to me asking about it. I even had one guy in the Navy telling me he was using one of those giant anchor chains for his dips.”

You’ll notice that he angles the ’bells inward. That’s a habit he picked up once he became strong enough to handle the very largest dumbbells in the gym. “When they are that long, they tend to collide before you even get them pressed up all the way unless you angle them like I do,” he notes. For most of us, this isn’t a common problem, but keep it in mind for future reference if you ever get to the ‘freak’ end of the dumbbell rack. When he opts for the flat barbell bench, his work sets are usually as much as five plates a side, or 495 pounds. “I have done that for as many as 15 reps,” he says, “but consistently I can get it for 8 or 10.” He was handling the 200s on dumbbell presses for years and has now just lightened up slightly, out of respect for his recently healed triceps tendon. Believe it or not, Branch very often does drop sets on his final set of an exercise. It’s hard to imagine that with the monster dumbbells, but he confirmed that he does it. (And many of you have seen it on video by now, too). “That’s where your training partners really come in handy,” he added. “If they weren’t helping me get the dumbbells in position, I’d be worn out before I even got a decent amount of reps and it wouldn’t even make sense to do drops.”

Chain Dips (shown minus the chains!) Some bodybuilders have popularized otherwise obscure exercises and given them new life in gyms all over the world. With Dorian Yates, it was the underhand barbell row. The next Mr. O, Ronnie, had gym parking lots everywhere filled with lunging meatheads. Now, Branch Warren has sparked new interest in weighted dips, thanks to his DVD “Unchained,” featuring him on the DVD cover with the cumbersome iron links draped over his enormous shoulders. He never thought for a minute that bodybuilders

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Branch doesn’t even bother counting the chains or the weights when he does the dips, as the chains range in weight from 30 to 70 pounds each. Dips are most often seen at the very end of Warren’s chest workout, and many times as part of a superset. “Usually we will do them as a heavy exercise, but sometimes we will superset cable crossovers and bodyweight dips.” The best part of using the chains is that they are tailor-

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made for drop sets. “I will do a few reps, take a chain off and keep going, and continue until all the chains are gone,” Branch tells us. “The pump in my chest after that is just ridiculous.”

Cable Crossovers Branch does do standard cable crossovers as shown, but he prefers the variation where the stirrup handles are

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attached to the low pulleys. He stumbled upon it while messing around in the gym over a decade ago, and it became a favorite finishing exercise for pecs. “It hits that area of your chest on the outside and bottom of the pecs, and you can feel the fibers being isolated just perfectly. I actually feel these a lot more in general than I do with regular crossovers— but I know the other ones look better in pictures.” When he really wants to finish off chest with a sickening full-blown pump, Branch will superset cable crossovers with the humble push-up. “It’s humbling to see how fast you run out of gas on those push-ups,” he warns. “I’ve seen guys who can bench press 400 pounds any day of the week have trouble doing more than a few push-ups right after the crossovers.”

Pec Deck On rare occasions, Branch will use the pec deck machine to finish off the pecs instead of cable crossovers. “I like the contraction you can get with the machine,” he says, “but it does lock you into a very specific movement pattern. I like the cables because I feel I am able to move them in exactly the plane that’s ideal for my structure, rather than be forced into one that may not be.”

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Next Up for the ‘Most Muscular’ Man: The Mr. Olympia By the time Branch gets onstage in Las Vegas this fall, it will have been three years since he competed in the Mr. Olympia. To say he is ready to tear shit up and surprise a lot of people would be a massive understatement. If this article and the photos have you raring to run to the gym and blast chest to get a set of pecs like Branch’s, just be ready to go to work. Branch built his incredible chest with years of balls-to-the-wall workouts with a lot of heavy iron. There is no secret other than that— good form plus heavy weights plus high-intensity equals a thick chest that will fill out any shirt. You can choose to use mostly machines or to superset your chest exercises so the weights aren’t so heavy yet you get a great pump, but your chances of ever developing the type of granite-hard, etched and grainy pecs like Branch’s are slim and none. Bust your ass on the basics— that’s the Branch Warren way.


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Pressing Matters: Grip Width and Range of Motion Two facets of chest training that limit the chest development of many bodybuilders are almost impossible to separate: grip width in barbell pressing movements, and the range of motion the movement is trained through. As a powerlifter in his teenage years, Branch Warren took a wide grip on the bar. “That’s something they all do to be able to push up more weight, because it shortens the range of motion considerably,” he notes. If your goal is to actually stimulate maximum growth in the pecs, a grip that’s just beyond shoulder-width is optimal. If you don’t think so, do a quick pantomime of both motions in the air right now— a bench press with a shoulder-width grip and then one with your hands set far apart. No comparison, as you’ll see. Watching Branch Warren train chest in his DVD “Unchained” or in his recent MD TV videos, you may wonder why he doesn’t push either the bar or dumbbells all the way up to lockout, which you would think would allow for a more complete contraction of the pectoral muscle. “That’s because I have now torn both triceps, and I have to avoid putting unnecessary stress on my elbow tendons,” he explains. “The first time I tore my triceps was actually while doing incline presses with 495 pounds. For everyone else, I would recommend going to complete contraction of the pecs— but you should also be able to do that without totally locking out the elbow joints and transferring the stress there. Always keep tension on the pecs until the set is over. It just takes some practice and a good mind-muscle connection with your chest.” ■

Hardcore Havens: Metroflex vs. Powerhouse

A Fast Comeback Watching Branch train chest leading up to the Arnold, you would never know that he had torn his triceps just last August. A big reason his rehab was so fast and he was able to regain his previous level of strength in that time was that the process was almost ‘old hat’ by now. “Having torn my biceps years ago and then my other triceps, I knew exactly how to do my own rehab,” Warren explains. “I started off using just my other hand to provide a very small amount of resistance and to help me regain my normal range of motion. From there I progressed to rubber bands, then light dumbbells. Within 10 weeks of the surgery I was back to light training for that arm.” From past experience, Branch knew to take the weights slow and only go heavier in small increments each week, even if he felt capable of more. “By New Year’s, I was back to my normal weights, or close enough. I am doing inclines with 405 and dumbbell presses with 170s again. I think that’s about as heavy as I need to go now anyway.”

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When a guy trains at Metroflex, you might expect him to sneer at just about any other training facility in the USA as a ‘pussy gym.’ It’s pretty hard for any other place to live up to the dungeon in Arlington, Texas that spawned both Ronnie Coleman and Branch Warren. But Branch has nothing but respect for the Powerhouse Gym in Syosset, NY, owned by Bev Francis and her husband Steve Weinberger. “Powerhouse is an awesome place to train and I have never had a bad workout there,” Branch tells us. “Square-footage-wise, it’s got to be at least four times the size of Metroflex, with a lot more equipment. They have all the best cardio equipment and when it comes to machines, at least two or three different types of everything.” Branch wasn’t just there for the MD photo shoot. A good friend of his lives just 15 minutes away, so he actually trains at Powerhouse at various times when he heads east to visit. “Beyond the equipment, Bev and Steve have always been so nice and accommodating—it’s no wonder that just about every top IFBB pro has trained here at one time or another.”


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Kai Greene and Kevin English Pummel Delts

By Ron Harris, Photography by Per Bernal At the New York Pro last year, they were the two hometown heroes. Kai Greene, competing on the very same stage where he earned his pro card and in the same show he had made his forgettable pro debut just three years ago to the day, reigned supreme as the open division champion. Another native New Yorker, Kevin English, picked up his first pro victory, as he ruled the 202s as well as taking a strong runner-up to Kai. Now, both men are favorites for this year’s Mr. Olympia and the under 202 ‘Olympia Showdown.’ We reunited these two old acquaintances to tell us how they blast shoulders, reminisce about the old days, and look forward to bright futures in the sport.

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RH: Kevin, how long have you known Kai? Have you ever actually trained with him? KE: Since 1995 or 1996, around there. When I lived in the city, we both used to train at a little hardcore gym called Johnny Lats. Victor Martinez and Capriese Murray used to work out there, too. This was years before he turned pro, but Kai was always a big kid. We never did train together, but we would be in there at the same time and always said ‘Hi.’ RH: Kai, do you remember Kevin back then? KG: Yeah, of course I do! We go back even further than Johnny Lats. We actually competed as teenagers together in a show called the Natural American Championships. KE: That’s right, we did. KG: I actually knew his cousin Duke a lot better than I knew him. I trained with him for a while. I kind of looked up to Duke because he had things I wanted, like a car, and parents who cared about him. KE: Big Duke! I never competed as a teen. That was Duke. Kai has us mixed up, I think. KG: Sorry, it’s been a long, long time. How is he these days, anyway? KE: He still trains. Duke weighs over 270, but he stopped competing years ago. He owns a real estate company in Brooklyn. KG: Excellent, good for him. RH: What were your early shoulder routines like? KG: At the very beginning they were very basic, then I started copying routines of the pros that I would read in the magazines. But even then, shoulder training typically isn’t overly complex compared to other body parts like back or legs. KE: I did a lot of high reps, lots of supersets. I did a lot of the same exercises I do now: dumbbell and cable laterals, dumbbell presses, and the reverse pec deck or cable rear laterals for rear delts. I had been training on my own for a few years and then I hooked up with a trainer named Arnie around the time I was 22. He was big on supersets. RH: Looking back, is there anything you would have done differently in your shoulder training in the early years?

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KE: I would have done more heavy compound movements for straight sets. As a beginner, you respond to pretty much anything, but I would have made even better progress if I had done that. KG: The exercises I did were fine, but I had little grasp of the proper body mechanics of the movements. I had a good mind-muscle connection with other body parts, but not my shoulders. On presses, for instance, I only thought in terms of the weight moving up and down and didn’t consider how I should be attempting to contract my deltoids. I assumed that because I was using more and more weight, my shoulders were improving. Only when I dieted down and saw how developed and striated my triceps had become, did I realize that they had actually been taking the brunt of the work. My shoulders certainly didn’t have a capped, round look at all. RH: Were shoulders always a good body part for you? KG: Not at all. In the early stages of my bodybuilding career, my traps actually overpowered my shoulders. It gave me a narrow appearance. KE: Shoulders and arms were always crazy body parts for me. They grew from the beginning and it was more of a struggle to make sure everything else kept up with them. RH: Do you usually train traps with shoulders? KE: I do, usually as the last movement on shoulder day. My back workout is too long already, without trying to tack traps onto it. I usually only do four exercises for shoulders, which leaves me plenty of energy to do traps.

Kai’s Shoulder Workout (example) Kevin’s Typical Shoulder Workout Barbell clean and press Pull-ups (for rear delts) Dumbbell front raises Dumbbell lateral raises Bent lateral raises Seated barbell military presses Standing one-arm cable laterals

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4 3 4 4 4 3 3

x x x x x x x

8-10 12-15 12-15 12-15 12-15 10-12 12-15

Dumbbell laterals Seated dumbbell presses Alternating dumbbell front raises Wide-grip upright rows Dumbbell shrugs Bent laterals Cable laterals

Warm-up, then 3 x 10 Warm-up, then 2 x 6-8 3 x 10 3 x 8-10 3 x 6-8 3 x 10-12 2 x 12-15


KG: I have done traps as part of a shoulder workout, but it feels more natural to me to work them with back. That’s what I usually do. RH: Do you do most of your shoulder pressing with dumbbells, a bar, or machines? KE: I use dumbbells most of the time. They give me better control over the movement. I’ve had shoulder issues in the past and dumbbells let me adjust to the right plane. KG: I have always loved free weights. I use the barbell

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quite a bit, but I also like dumbbells because they demand a greater mastery of technique. I was using mostly machines out in California. They were interesting, but it only solidified in my mind that free weights are still the superior tool for crafting a physique. RH: Kevin, you mentioned an injury— what was it? KE: I had an abnormal bone spur that was pointing downward and looked like a hook. The doctor actually MD 237

said it was the biggest bone spur he had ever seen on a shoulder. Anytime I raised that arm up, the pain was terrible. I went in for surgery and had the spur shaved down. RH: Kai, have you ever had a shoulder injury? KG: No, thank goodness. The hernia was bad enough! RH: How do you keep your shoulders healthy and prevent injury? KE: I train a lot smarter. Back in the day, I lifted the weight any way I could. Now I use stricter form and much less momentum. I still keep it heavy, and I will swing a little bit toward the end of the set, but everything is always done under control and I get a good contraction. I also do rotator cuff exercises three times a week. I’ve been doing that for the last year and a half. I used to see people doing

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those and thought it was a waste of time. But I can honestly tell you that my weight on presses has gone up noticeably since I got consistent with the cuff exercises. They give you much better stability and control of the weight. I feel more ‘locked in’ to the weight, if that makes sense. On the occasions that I have gotten away from rotator exercises, my weights start to go down on presses. RH: Well, that may actually get some of the younger readers to start doing them. Injury prevention is meaningless when you’ve never had an injury, but getting stronger is something that may motivate them. KE: I would hope so. Shoulder injuries are pretty miserable things. RH: You’re preaching to the choir, Kevin. Kai, do you


Kevin English Complete Contest History 1996 1998 1998 1998 2000 2006 2008 2008 2008

Atlantic States Atlantic States Junior Nationals NPC Nationals Night of Champions New York Pro New York Pro 202 Mr. Olympia Mr. Olympia

2nd, Middlweights Middleweight & Overall Champion Middleweight & Overall Champion Middleweight Champion (Pro status) 14th place 17th place 2nd Open, Under 202 Champion 2nd place 16th place

Kai Greene Contest History

do anything for the rotator cuffs? KG: Not until recently. I have been training with a guy named Joe Williams. He’s big on doing those before any heavy workout. RH: How about side and rear laterals. Do you prefer dumbbells, or do you mix machines and cables in there too? KG: Dumbbells have always been my favorite. If I do a cable movement, it’s typically at the very end. KE: I use both pretty much every time. I like to use dumbbells in the beginning,

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1994 1996 1997 1997 1997 1997 1998 1999 1999 1999 2004 2005 2006 2006 2006 2007 2007 2007 2008 2008 2009


NGA American Nationals WNBF Pro Natural World NPC Atlantic States NPC Blue Thunder NPC NY Amateur Grand Prix NPC Team Universe NPC Team Universe NPC NJ Suburban NPC Team Universe IFBB World Championships NPC Team Universe New York Pro Iron Man Pro New York Pro Colorado Pro New York Pro Keystone Classic Colorado Pro Arnold Classic New York Pro Arnold Classic

Overall Champion Winner 2nd, Heavyweights Heavyweight & Overall Champion Heavyweight & Overall Champion 2nd, Heavyweights 3rd, Heavyweights Super Heavyweight Winner Heavyweight & Overall Champion 6th, Heavyweights Heavyweight & Overall Champion 14th place Did not place Did not place 14th place 6th place 3rd place Winner 3rd place Winner Winner

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then cables later on, or else a machine like you see in these photos. I really think you need to use dumbbells to get that thick mass, then you can polish it off later with a cable or a machine. I definitely feel better contractions with the cable or machine, but when you get away from free weights, you start losing size. RH: At the shoot, whose idea was the behind-back Lee Haney shrugs and the close-grip upright rows? KE: Kai’s. I do shrugs to the

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front, never to the rear. I think ‘behind the back’ can impinge a nerve in your shoulders or your traps. I like wide-grip upright rows. It improves your shoulder width, and it also hits the traps. KG: I don’t really do those too often. I was just throwing ideas out at Per [Bernal] and seeing what looked good! RH: Kevin, do you still train chest and shoulders together? You don’t find that the shoulders suffer if you work them after chest? KE: No, actually for me I find that as I get older, my body needs more recovery to grow. When I was younger, I would train six or seven days a week and do chest and shoulders on different days. There is a lot of overlap between them, mainly in the triceps and front delts. The older I get, I find I am better off doing them together so the muscles have more time to recuperate

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between workouts. I only train four days a week now and it’s working out very well. KG: I will only do that right before a show. In the offseason, I definitely do those on different days, usually at least a couple days apart. RH: I know Kai works with Oscar Ardon. Kevin, do you work with anyone on your training or diet? KE: Every other week I am trained by Dr. Michael Camp. Over the past few months, I have also been working with Hany Rambod, so on alternating weeks I train in FST-7 style. Hany has also made some big changes to my diet. I was never a big eater. For most of my bodybuilding career, I have been eating three meals and a shake every day. I have never really been a big eater, so I didn’t want more than that. Hany convinced me to try boosting my food intake gradually until I was eating eight meals a day plus a MD 241

shake! I couldn’t even imagine getting all that food in every day, but since I’ve been doing that, the results have been amazing. You’ll see what I mean at the New York Pro and then later on this year at the 202 Mr. Olympia. RH: So you are definitely staying in the 202s? KE: Yeah. I talked it over at length with a few people, especially Steve

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Weinberger. He said, “Why are you going to bang your head against the wall, maybe winning a small show here and there, but never doing too well at the big shows in the open class, when you have the potential to be the Ronnie Coleman of the 202s?” He feels I could dominate that class for as long as I want to, if I work hard enough. RH: Kai, are you pretty happy

with your shoulders now, or is there anything about them you still want to improve? KG: Overall mass— that’s it. RH: Kevin, what about you? KE: I’d like to bring out my front delts a little more. That’s about it. RH: Last question – Powerhouse Gym in Syosset, NY is now called ‘The East


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Coast Mecca.’ How did it earn that name? Kevin, you manage the place, you go first. KE: Powerhouse has been there for 22 years now, in which time I have seen a lot of other gyms in the area come and go. Steve and Bev built the place from scratch. It was a lot smaller in the early years, but it has expanded a lot since then. Bev and Steve have been in the sport for so long that they know exactly what bodybuilders need and like, even though the gym is for everyone, from all walks of life. The equipment is top-notch, and the atmosphere is unique. You have bodybuilders, pro athletes from the NFL and NBA, MMA fighters, and plenty of regular people. And everybody helps everybody else. It feels more like a family than a gym. RH: Kai, you know this gym pretty well. Why do you think it’s become the renowned gym that it has? KG: Any gym’s climate is a direct reflection of the ownership and its vision. Not only was Bev Francis a true icon and pioneer in women’s bodybuilding, but you also have Steve Weinberger. He’s the NPC district chairman, an IFBB judge, and promotes various amateur and professional events every year. The pulse of bodybuilding runs strong inside those walls. Anyone who’s ever trained at Powerhouse knows this firsthand. ■ June 2009


Kai’s Training Split* Day One: Back and biceps, calves Quads Day Two: 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.

Kevin’s Training Split Sunday: Monday: Tuesday: Wednesday: Thursday: Friday: Saturday:

Chest and shoulders OFF Back Arms OFF Legs OFF

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By Ron Harris, Photography by Per Bernal

Part Two: Triceps

In all the post-Arnold Classic excitement, it seems all we keep hearing about are Kai and Victor. Both are now being bandied about as possible usurpers to Dexter’s Mr. Olympia throne. That’s all well and good, as they are both phenomenal bodybuilders and will certainly be in the mix. But let’s not forget the guys who skipped the Arnold and are focusing solely on the O. You have reigning champ Dexter, Phil ‘The Gift’ Heath, and last but by no means least, ‘Big Bad’ Dennis Wolf. Currently, he is hitting it hard and heavy over in Germany, to spoil the plans of all those other guys who crave the Sandow trophy. Last month, we looked at how Dennis works his awesome deltoids. This time, we shift our focus just south of those boulder shoulders to his big old horseshoe triceps.

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Not Born With Monster Guns

how they train their arms; it’s not like they have some brilI may hold the dubious honor of having written more liant strategies we can use. arm-training articles than anyone alive today, and there is Dennis Wolf was not so outrageously gifted in the arm a common thread among most of the guys with outstanddepartment. “I have no idea what they measured back ing biceps and triceps. Either their arms were already pretwhen I started training, but I was 160 pounds at 5“11“ and ty big before they ever touched a weight, or they grew at a they were not big at all,” he says. “I had no idea how to ridiculous rate almost from the minute they started traintrain correctly, so I just did a lot of barbell curls and dumbing. Since most of us aren’t so bell curls. The weights I used Actual Triceps Workout— lucky, it can be intimidating to were much too heavy for me March 2009 hear these tales. and my form was terrible. The Dip Machine 2 warm-ups: 90 x 15, 135 x 12 I will never forget Gustavo reps were too fast and I never 185 x 8 Badell telling me how his arms really felt my arms working.” 225 x 8 grew two inches in the first two As the rest of his physique 275 x 8 weeks of lifting weights! I had sprouted, Wolf’s arms lagged Skull-Crushers 90 x 8 hoped he was confusing cenbehind in development. 155 x 8 timeters with inches, but he wasEventually as he learned how 175 x 8 n’t. It’s hard for ‘normal’ guys to to train the muscles more One-arm Cable Pushdowns 3 x 8 as heavy as possible relate to that— and it doesn’t effectively with better form, (can’t remember the weight!) exactly make us want to read they started to grow at last.

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Now, although he still doesn’t consider them a strong point, it’s clear to the rest of us that Dennis has managed to bring his arms up to a very respectable size and shape. Last year at the Mr. Olympia, a fan politely asked to measure his arm. In contest condition, though he had dropped over 15 pounds toward the very end, they still stretched the tape out at 21¾ inches. “Not bad,” he says, “but they really need about another inch before they really match my shoulders.”

Finding His Own Formula For Arm Growth Dennis struggled with weak arms for years. It wasn’t even so much that they were weak, but with shoulders like his, arms that are anything less than huge don’t cut it. “I tried every possible workout you can think of,” he tells us. “I tried going very heavy, doing different exercises, higher reps, free weights only, machines only— and eventually I figured out that free weights gave me the best results out of everything.” The high-volume approach, however, didn’t work so well. “I have tried doing as many as 20 sets for biceps or triceps, like Lee Priest does. My arms didn’t look like Lee’s— they just got overtrained and may have even lost a little size.” Lower volume, heavy weights for sets of 8, and variety have all contributed to respectable gains in recent years. “Back when I was an amateur, I did almost the same exact routine for arms every time I trained,” he explains. “Since I turned pro, I have had the opportunity to train with guys like Milos Sarcev, Dennis James, and Hide Yamagishi. I picked up a lot of different exercises and techniques so that now I rotate my workouts. I don’t think any two arm workouts I do now are ever exactly the same. Even if it’s the same exercises, I change the order or something.” Here are some of the exercises you will find Dennis using to blast his tri’s into new growth.

June 2009

Best-Ever Mr. O Guns? “I think this is a tie between Arnold and Ronnie,” Wolf declares. “For pure inspiration, you have to give it to Arnold. How many of us wanted to become bodybuilders after seeing his arms in photos or in the movies? But Ronnie’s arms were amazing in his prime, too. He had those double-split peaks to his biceps and his triceps were so round and full.” If and when Dennis becomes Mr. Olympia, he wants his arms to be worthy of the sport’s highest title. “I need higher peaks to my biceps and a fuller, rounder look to my triceps. I would never want people to say sure, he is Mr. Olympia, but his arms aren’t so great. I look at someone like Phil Heath and obviously the genetic factor is why his arms are so great— but still I strive for development close to his level, whether I ever get there or not.”


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Cable Pushdowns

Skull-Crushers

Starting off a triceps workout with cable pushdowns is something most top bodybuilders do, because it just makes a lot of sense. The elbow joints in particular should always be thoroughly warmed up before any type of extension movement with free weights— at least if you want to continue training without agonizing pain. Dennis wisely kicks off his triceps sessions with an initial warm-up set of 135 for about 20 reps on pushdowns, then proceeds to pyramid up with 3 work sets of about 150, 170 and 180 pounds for 10-12 reps. “I always do these first, because until I get a little pump in the area, I never feel ready to do skull-crushers.” The grip attachment could be a short straight bar, a V-bar, or a rope— he varies these from workout to workout.

Next comes a classic mass builder: skull-crushers. Wolf considers skullcrushers his bread-and-butter mass exercise for triceps, but he is also aware that it can be treacherous to the elbows if performed too heavily or without proper warm-up. Even though he already did cable pushdowns, he still takes time to do 2 light (for him) sets with 70 pounds for 20 reps each before moving on to 3 work sets with 135, 155, and again 155 pounds. “It’s important to keep the elbows up high and not let them move during the set,” he adds. Normally he does his skull-crushers on a flat bench. Once in awhile just for variety, Dennis will perform them as an overhead extension movement. “I definitely feel the triceps stretching more that way at the bottom of the rep,” he adds. Some of you may recall from read-

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ing about Gustavo Badell that the seated overhead EZ-bar extension happens to be his favorite triceps exercise of all time. “We are all different,” Wolf comments. “For me the flat bench feels best. Everyone should always try the different variations of an exercise to see which one gives the muscle the best feeling and works it hardest.”

Dips After the extension movements, Dennis often likes to bring his chest and delts into the picture to take his triceps into a deeper state of exhaustion with dips. For these, he used to use parallel bars, but now he saves those for chest day. “I get a much better control and contraction for the triceps if I use a seated dip machine,” he says, “and it’s also easier to make it more of a pure


Dennis Wolf Training Split Monday: Tuesday:

Chest, triceps and calves Biceps, hamstrings and calves Wednesday: Quads Thursday: Back and calves Friday: Shoulders and calves *Most days, Dennis trains on a double split, hitting a large body part in the morning, then a smaller body part and cardio in the evening.

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triceps movement. Sometimes I do them at the end of the workout; other times I do machine dips at the start of the triceps workout and I can go a lot heavier.” Seated dip machines are especially useful for anyone who has a rough time maintaining an upright torso doing traditional dips, as the natural inclination for many is to lean forward. Wolf’s rep speed is generally fairly slow, to emphasize the contraction, though he may occasionally finish with a drop set and speed up the rep tempo to force a maximum pump into the muscle. “If you’re trying to do a drop set with regular dips, you’re pretty limited,” Dennis observes. “The lightest you can go is your own bodyweight.” When you flatten the scale at over 300 pounds most of the year like the ‘Big Bad Wolf’ does, that can be problematic!

Bringing Bigger Guns to Las Vegas This year’s Mr. Olympia may very well be the most competitive we have seen since the new millennium began. Dennis is well aware of that fact, and is currently making his very best effort every day in the gym to make sure he brings a physique to Las Vegas that none of the other front-runners— Dexter, Jay, Phil, Kai, or Victor— can match. In addition to working brutally hard to improve his back, chest and calves, Wolf is also doing everything in his power to bring up his biceps and triceps. Because when you are walking into the toughest battle of your life, you need to pack some powerful guns!

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Arms On Their Own Day Dennis trains arms with other body parts these days (though not all at once— usually as the second workout of the day, hours after a larger muscle group has been worked), but in the past he also got good results training them on their own day. As for the other common practice of prioritizing arms by training them twice a week, he isn’t sure this is a good idea for everybody. “Arms are a relatively small muscle group,” he explains. “Working them twice a week in addition to what they have to do when you train chest, back and shoulders is probably too much for most bodybuilders. You can try it, but if you don’t see improvements within a few weeks, I would say go back to working them once a week. And also, you probably don’t need to do more than 10 or 12 work sets. More isn’t always better, and sometimes it’s actually worse. You have to remember that no muscle can ever grow if it doesn’t get a chance to recover.” ■

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Dennis Wolf’s Pro Record 2006 Santa Susanna Pro 2006 Europa Super Show 2006 Montreal Pro 2006 Mr. Olympia 2007 New York Pro 2007 Keystone Pro Classic 2007 Mr. Olympia 2008 Mr. Olympia

3rd place 7th place 5th place 16th place 3rd place Winner 5th place 4th place


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FLEX CRITIQUE

MD’S ARNOLD CLASSIC TOP 3

By Flex Wheeler, Photography by Per Bernal

This month I want to break down the physiques of the top three men at the Arnold Classic, who also happen to be MD athletes. I thought this was one of the most closely fought Arnold Classics in years. It was also a stunning upset, as many people were talking about the impending win by 2007 Arnold Classic champ Victor Martinez as a foregone conclusion, not much more than a lucrative ‘pit stop’ on the way to winning the Mr. Olympia. But as we all saw, ‘The Predator’ Kai Greene turned out to be too much for him to handle on this particular unseasonably balmy March day in Columbus. Victor was also pushed hard for second place by a massive mountain of freaky muscle from Texas named Branch Warren. Let’s look at how the three stacked up in various categories.

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FLEX CRITIQUE SIZE

Size Kai was stupendous. He was so huge and thick that I would even advise him to be careful not to try and get any bigger than this. Just like a pretty girl can overdo it with too much makeup, a great physique can eventually be spoiled by too much mass. Kai just doesn’t have any more room on his frame to hold it before his nice lines and shape are in danger of being ruined. He can still improve on muscle quality and continue to address specific areas, but as far as overall mass, he is all set. I even thought he could have conceivably won the Most Muscular Award that went to Branch for the third time. Victor’s upper body looked almost as big as it ever has, but his legs were not quite back to form. Having to stand next to Kai and Branch, two of the best pair of wheels in the game today, didn’t help either. To be fair, it took the guy 15 years to build his quads up in the first place, so only having a few months of good training after missing a few months due to surgery wasn’t adequate time to regain all the lost mass and fullness. He has a little over six months until the Olympia to rectify his lower body situation, so I am sure Victor will be fine by then. Now we come to Branch. Pound for pound, he may just be the most thickly-muscled man in the sport right now. Every year he gets bigger and improves his conditioning. Like Kai, I think Branch has pretty much ‘maxed out’ the amount of mass his frame can hold before it starts getting distorted. But when you talk about head-to-toe freaky size and density, Branch Warren is the man.

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SHAPE


try. He also needs just a little more sweep and fullness to his triceps. Branch was blessed with the ability to build slabs and slabs of thick, ‘Grade A’ beef, but he was not so lucky when it came to shape. This is the area where Victor was able to edge him out. Shape is almost entirely genetic, so I neither give credit nor fault to any of these guys for theirs.

Condition

CONDITION Shape Of the top three men, Victor Martinez has by far the most aesthetically pleasing shape and structure. He was blessed with wide clavicles, a narrow waist, small joints, and round muscle bellies. I haven’t seen the actual score sheets, but it would not surprise me if Victor won the symmetry round made up of quarter-turns. Kai has a shorter torso and his lats insert so low that it almost looks like he has no waistline. He’s brought his shoulders up a lot, but I still think he needs more rear delts to improve his overall shape and symme-

June 2009

This is where Kai truly secured his win. It’s true that Kai has probably been a little sharper before, but considering the amount of mass he carries now, it’s incredible that he is able to show so much detail and clear separation. It also makes me wonder if he was ever really behind in his prep, or if that came from people out in L.A. who weren’t used to seeing what he normally looks like that far out from the show. I used to be like that, too. Things usually all came together in the final few weeks and there were


times before when people would whisper behind my back that I would never be in shape for the show. Victor was not in his top condition. To my eyes, it didn’t seem to be an issue of dieting. He didn’t seem to have body fat, but he was holding water. Elsewhere in this issue, there is an interview with Victor where he will answer that question. As for Branch, the man was peeled. But as much as he has worked his tail off to improve his back detail, it is still not at the level of other areas like his legs and chest. If you compare the grooves and striations in his chest and quads to his back, you’ll see what I mean. Even Victor, being off, showed more detail in his back. This is no dis to Branch, who is definitely one of the hardestworking men in this business.

Presentation Last year, Kai was not feeling well at prejudging and it was obvious. He could hardly stand up there under the lights, and hitting every pose seemed like a labor of agony. I can always tell how someone feels by watching how they stand and how they get into their poses. This time, Kai carried himself like he was 10

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FLEX CRITIQUE Who Wins Each Mandatory Pose? Let’s go through each mandatory pose and I will give my opinion on which of the three guys wins each one.

Front Double Biceps This pose is really all about shape, proportion, and symmetry. The only things you are actually flexing are your biceps and quads (the lats are expanded, not flexed). Victor wins this shot easily.

Front Lat Spread When you get into the front lat spread, conditioning and muscularity start to take on more significance. I give this one to Kai. When Victor is in better condition, he shines in this shot.

Abdominals and Thigh This is a tough one to call between Branch and Kai. I might just have to hand this one to Branch, because I think his midsection is a little better.

feet tall and 1,000 pounds, ripped! He had a confident smile on this face and was having a good time. Spunky, hungry, and aggressive— that’s how I would describe Kai’s presentation at the judging. Victor also appeared confident and was energized by the support of his fans in the crowd, but I could tell he knew that his supposed ‘easy win’ wasn’t going to go as planned. He was in for a battle, and it looked to me as if he knew he might not prevail. Branch is always ‘gung ho’ up there. He comes to every show ready to battle, and he’s all business. As for posing at the finals, I’ll only mention Kai. He took it to a whole other level that was literally breathtaking. I have seen all the best posers of my generation, and this was something totally new and fresh.

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Color Branch has made a lot of progress with his stage color over the past few years. As a white guy who doesn’t tan because skin cancer is prevalent in his family, he is forced to rely on tanning products that will often look better or worse depending on the lighting at a particular show. At the Arnold, the lights gave Warren a reddish-orange tint. It wasn’t really distracting, but it wasn’t doing him any favors. Even Victor looked a bit light and washed out under those lights. Kai is lucky to have the optimum skin tone for this show— not too light and not too dark. He was dark enough so that you could really see all the muscular detail, but not so dark that the shadows blended in. This aspect may seem trivial to a lot of you, but it does make a difference.


FLEX CRITIQUE

Side Chest You might be able to make a case for Branch again here, because he does have the thickest chest out of the three guys. But the side chest pose is about a lot more than your pecs. In this shot, Kai has more pleasing lines and rounder muscle shape overall. The chasms between his glutes, hams, and quads are so deep and clearly delineated in any of his side poses when he’s in shape that it’s crazy. Kai wins.

Side Triceps I have to go back to Victor and say he has the best side triceps. It’s true that his legs from the side weren’t as impressive as Kai’s or Branch’s, but the fullness and shape of both his shoulders and his triceps in the side tri

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pose is a killer. Both are areas Kai needs to bring up somewhat if he wants to get past Victor this fall at the O.

Rear Double Biceps Had Victor been sharper, this would have been a pose he would have owned with authority. His back width and shape are phenomenal. But Kai is no slouch in the back department. His thickness and detail made this a great shot for him, plus it’s another chance to show off those striated glutes and hams.

Rear Lat Spread Kai again. This pose really draws your attention to how low his lats are. In that way he reminds me, in this shot, of past Mr. O champs like Franco Columbu and Dorian.


FLEX CRITIQUE back just over a year later from a very serious knee injury and look as good as he did. I did my best to avoid the very common practice of comparing Victor not to the men he was standing next to this time, but to how he looked at the 2007 Mr. Olympia, which I feel was the best package he has brought to a stage yet. It’s also to Victor’s credit that even at about 80-85 percent of his best, he was able to knock off guys like Branch, Toney, and Silvio— who were all in amazing condition. It actually brought me back to 1995, when I was returning to the Arnold Classic after having won it in 1993 and then sitting out 1994 due to breaking my neck. Considering everything I had been through, I looked pretty good— about 85-90 percent of my best. But that wasn’t good enough to defeat Mike Francois, who just had gobs of thick muscle and was ripped and grainy-looking. Shape-wise, there was no contest between Mike and me, but I was ‘off’ and he won. Victor is still a strong contender to win this year’s Mr. Olympia, and now Kai has shown that he can challenge for that title, too. It will be a great show this year, of that I’m sure. Congratulations to Kai on his well-deserved win, and congratulations to Steve Blechman for having the top three men at the Arnold Classic as MD athletes.

Congrats to Rampage

Most Muscular Kai wins this pose this time because of his mass and condition. Personally, I don’t like the variation he chooses, as I don’t think it’s best for his particular structure. Kai does the ‘hands on hips’ version, often taking one hand off the hip. Bodybuilding crowds love the crab most-muscular. It’s the ‘money shot’ most guys end a routine with, and one they pull out most often in posedowns. I’m not sure why Kai doesn’t do it, but I have to think it would be a good pose for him. Victor and Branch both do the crab, and it’s a brutal display of muscle.

I can’t leave this month without congratulating Quinton ‘Rampage’ Jackson for his unanimous decision over Keith Jardine at UFC 96, held just a few blocks away at Nationwide Arena while we were all watching the finals of the Arnold Classic. He picked up 325 Gs for it. I’m a big fan of Rampage and actually saw him the next day at the airport, but didn’t go up to him. A couple of guys from his entourage came up to take pictures with me, but I couldn’t do that to Rampage. It’s just a thing I have about respecting his privacy when he’s not out there on display. I don’t mind when my fans come up to me that way, but it’s just not my style. ■

Shape Isn’t Everything I know that coming from a guy who some called ‘The Sultan of Symmetry,’ the above statement sounds odd. But as much as my overall shape was a strong point, I always felt that condition was equally important. The 2009 Arnold Classic was Victor’s show to win, and had he brought his best condition, I have no doubt that he would have won. I have the highest respect for him to be able to come

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DORIAN YATES

BLOOD&GUTS

By Dorian Yates

MD is immensely proud to welcome one of bodybuilding’s true icons to our family. In addition to winning the Mr. Olympia six times, Dorian Yates is respected as one of the hardest-training bodybuilders who has ever lived. Equally feared for his keen intellect and unwavering discipline as he was for his incredible physique during his Olympia reign, Dorian is widely considered to be one of the most knowledgeable men in the industry when it comes to areas such as training, nutrition, the psychology of bodybuilding and more. It’s been a long time coming, but at last we are able to bring you the man once known as ‘The Shadow’— the one and only Dorian Yates!

What Does Really Mean? T

he term ‘hardcore’ has been tossed about so much in bodybuilding that it’s basically become a cliché. If it ever really had a definitive meaning, it’s either been forgotten or nobody seems to be able to agree on what it really means. Although I never gave myself any label or made any such claims, a lot of bodybuilding fans seem to consider me one of the most ‘hardcore’ champions of the modern era. So this month I will do my best to answer the question, what does hardcore really mean?

Is Hardcore All About Where You Train? My Temple Gym in Birmingham and Metroflex Gym in Texas have gained reputations as being the ultimate in hardcore gyms. And I do think a good workout environment is important, as well as good equipment. Some gyms claim to be hardcore, but it’s really their excuse for why they don’t maintain their equipment and it’s falling

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apart. Sorry, but that just means you’re doing a piss-poor job as a gym owner. But it’s not really even about how heavy the dumbbells are or whether they have this or that specific item like a power rack or a heavy-duty leg press. The most important factor in where you train is whether the majority of members are there to train seriously. There is a certain vibe you feel in a place like that. Bev and Steve’s Powerhouse Gym in Long Island [Syosset, NY] is a perfect example. You have professional athletes as

well as plenty of average folks, but everyone is in the gym to work hard and get results. Another great gym I have been training at lately is Apollon Gym in Edison, New Jersey. Rich Gaspari built his physique there in his early years, and it’s still got an excellent array of all the best equipment a bodybuilder could ever want plus more importantly, that atmosphere of a blue-collar work ethic that permeates any real hardcore gym. In many other gyms and health clubs, people are there to get a light sweat going while they socialize or read the newspaper. The management likes it that way, and does not welcome things that go along with hard training, like grunting or dropping weights. I could really care less about cosmetics. A gym doesn’t have to have a concrete floor with spit and sawdust all about, with water dripping from the ceiling and a bathroom that doesn’t smell too nice for it to be hardcore. By the same token, a gym can be perfectly clean and brightly lit and


June 2009

! W N E M N U L O C

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DORIAN YATES-BLOOD&GUTS

I use a mix of free weights and machines, and have for many years. The core of my routine has always been free weights. I started incorporating machines more later in my career. Sometimes it was out of necessity, as I was working around injuries. In

other cases, I found certain machines were better-suited to isolating a given body part. The Nautilus pullover machine, for example, was something that allowed me to work my lats intensely without being limited by the smaller biceps muscles failing first. A question I get all the time at seminars is, “Which one is better, free weights or machines?” There is no reason you have to choose. Use them both. Free weights are more physically challenging, so some people consider them to be the mark of a true hardcore trainer. But you can certainly challenge yourself with machines as well. Very early on in my Mr. Olympia reign, a black-and-white training photo on the Hammer Strength seated rowing machine ran of me that became one of the most well-known shots ever taken of me. One day I was training in Gold’s Gym Venice, and Chris Lund wanted to take some training shots of me. Back then, everyone would wear dark sunglasses, cut-off denim shorts, and boots and they would do these very ‘staged’ workout photos. Often the guys would be all oiled up and used fake weights. I told Chris I didn’t want any of that nonsense. He was welcome to follow me through my ‘real’ workout and take pictures. I know that picture of me on the Hammer Strength machine didn’t become popular because of my physique, as I was wearing a cut-off sweatshirt. It was the effort and intensity Lund captured that inspired people. From that point on, Chris started having the bodybuilders use real weights during photo shoots. It brings out a different look when the subject is actually putting out maximum effort. The veins stand out more, and the muscles strain against heavy resistance. But to get back to the original question, using machines does not disqualify one from being hardcore.

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still be a great place to train. Any facility can be considered hardcore as long as it has a large group of serious trainers and hard training is encouraged rather than frowned on.

Do You Have to be 300 Pounds Ripped to be Hardcore? Some of the laziest bodybuilders I have known were very large guys. They moved in slow motion and spent half their workout yapping away on a cell phone while they did pumping sets with weights not even remotely challenging. One of the most hardcore members of Temple Gym isn’t a huge pro. He’s a guy nearly 70 years old who comes to the gym every day to train seriously. This guy has more energy than most of the young men in their 20s who work out there, and everyone tends to train a bit harder when he’s around. Hardcore is about challenging yourself. Some of the most serious trainers I have known have been women. You show them how to do an exercise just one time, and they will do it correctly from then on. When left to their own devices, men usually end up throwing too much weight around in horrendous form. I am sure this is all tied into the male ego. If you push yourself to the limit every time you train and are determined to get the best of your workouts, it doesn’t matter how big or small you are— you’re hardcore.

Is Being Hardcore About Using Only Free Weights?

June 2009

A Passage to India I just came back from a trip of several weeks to India to promote myself and the sport of bodybuilding. India has the second-largest population in the world after China, with over a billion people. Fitness and bodybuilding is a rapidly-emerging market in India, and I was really surprised at the enthusiasm I saw over there. Any time I arrived at an airport, I was literally mobbed by hundreds of pushing and shoving fans. It was actually a bit unnerving! In their culture, people want to get close to and touch celebrities, not just stand behind a velvet rope and wave at them. I helped to promote a large regional contest in the Punjab region in northern India, and we gave away a motorcycle to the Overall Winner. Next year we want to give away a car. I also gave a seminar. In terms of training and nutritional knowledge, India is probably about 20-30 years behind the USA and Europe. Some of the questions I got showcased their naiveté. One fellow asked what the difference was between supplements and steroids. Of course, one is a nutritional compound and the other is a pharmaceutical product, but they had no idea. I also spent some time in Mumbai, a city of 13 million people. It’s the financial capital of India and also the home base of ‘Bollywood,’ India’s film production industry. It’s not quite as big as Hollywood, but it’s not as far behind as you might think, either. I actually met with some of the more famous actors and actresses, and they are all interested in getting into shape. You can bet that once they start seeing their favorite movie stars with fit, muscular bodies, the people of India are going to want to look just like them. And even though there is a great deal of poverty in India, there is more opportunity than ever before for social and financial advancement. It’s a truly untapped fitness market that is on the verge of a boom.

Must You Squat, Deadlift, and Bench Press to be Hardcore? Let’s start with squats. When I started training in 1984, Tom Platz was the man. Prior to Platz, legs had never been a big deal in bodybuilding. Once ‘The Golden Eagle’ came on the scene with those incredible legs of his, all that changed. Tom was known for his brutal squat workouts. In my gym, as in most gyms where serious bodybuilders trained at that time, you weren’t even considered a real man unless you squatted. So I did my best, but my body wasn’t structurally suited for squats. My hips were rather small for my frame, which was a liability when it came to heavy squats. I tore a muscle in my hip and underwent surgery. This was before I even turned pro. I should also note that as hard as I did work on squats up to that point, my leg development was nothing really special. After my surgery, I never did a single set of squats again. I used Smith machine squats, the leg press, and the hack squat. I found that for me, those exercises did a much better job at working my quads, whereas squats had always involved a lot of June 2009

lower back and glutes. I still say that the barbell squat is a wonderful exercise for some people. For anyone who plays a sport like football or soccer, they are a great all-around movement and will help develop superb core strength. But in my case, squats never delivered the best results. I managed to win six Mr. Olympia titles without them, and my legs became two of my better body parts. I also stopped doing flat barbell bench presses very early on in my bodybuilding career. They weren’t doing much for my pecs, so I saw no point in keeping them in my workouts. Incline and decline barbell presses worked much better for me. As for deadlifts, I did them, but at the end of my back workouts. That limited the amount of weight I could use to no more than 405-495 pounds, but I was never hung up on how much I could lift in any movement. The goal was always to develop my physique, not puff up my ego. Also, I only did the first set from the floor. After that, all sets were from the shins up, as I didn’t care to involve the quads and glutes any more than was necessary. To sum up, those three power lifts are wonderful if


they work well for you and you can do them safely. If not, you’re not hardcore for doing them— you’re foolish!

Is Hardcore About the Way You Dress When You Train? When I trained, I dressed purely for comfort. It was never about how I looked. After those aforementioned workout photos of me ran, there were a lot of ‘Dorian Imitators’ who would also train in sweatshirts with the neck hole cut larger and the ends of the sleeves cut off. The funny thing is, I never did that to make a fashion statement. I just hated the feeling of the sleeves and the cuffs binding

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DORIAN YATES-BLOOD&GUTS my neck and forearms. But I shouldn’t say that I never put any thought whatsoever into what I wore. Specific items of clothing could put me in the right frame of mind to

train harder. I would have a certain pair of baggy pants I wore on leg day, a certain top that I always wore for my chest workouts, and so on. And that’s what it all should come down

to— what works for you and puts you in the proper mood. If that means ripped-up sweats, fine. If you like to have expensive workout gear and $200 sneakers to feel like having a great workout, go for it. You can wear a fucking pink tutu if that inspires you to awesome workouts. Not my cup of tea, but to each his own. It’s the training that matters, not what you wear while you’re doing it.

Do You Need to Compete to be Hardcore? Competing is an entirely different aspect to bodybuilding. It’s a whole other level of difficulty that involves restricting calories, favorite foods, doing more cardio, and functioning on lower energy levels for months to get into proper condition. But you don’t have to compete to be hardcore. There are plenty of bodybuilders who push themselves hard, day after day for years, but simply have no interest in getting up onstage in little posing briefs. And that’s their choice. It makes them no more or less hardcore than card-carrying members of the NPC and IFBB.

So What Is Hardcore?

Where You Can Find Me If you’re wondering where else you can spot me, I will be at the New York Pro on May 16. Then, on July 11, I will be in New Jersey at the NPC Northeast Grand Prix. I’ll be showcasing my new supplement line, DY Nutrition, at both events. You can also check out the company and our products at www.dorianyatesnutrition.com

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To me, hardcore always meant mastery over oneself. We all have instincts, and the main human instinct is to avoid pain. When the reps start getting really tough, the muscles burn and you struggle to breathe, your instincts tell you to stop. The average person in the gym does— the hardcore bodybuilder keeps pushing. When you’re dieting and wake up in the middle of the night starving, your instincts demand that you rush to the kitchen and gorge yourself on sugars and fats. The hardcore bodybuilder wants to win, so he or she fights that instinct. When you’re exhausted, the last things you feel like doing are an hour of cardio or a heavy leg workout. The true hardcore bodybuilder has mastered his or her urges and instincts and does what must be done to improve the physique. It may be painful, it may be the very last thing you want to do at that moment, but you do it. That’s hardcore, my friends.


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4 Hardcore Trainers Who Inspired Me In My Younger Years Tom Platz Casey Viator Mike Mentzer Rich Gaspari

“I heard Dorian is down to 200 pounds!”

been down to 220 since I was 22 years old. Currently I am a fairly lean 262 pounds at 5’11”, which is down from the 295-305 I routinely carried when I was Mr. Olympia. I actually like being lighter. I can fit into nicer clothes and I’m more mobile. Why the hell would I still be walking around carrying all that weight when I’ve been retired for over a decade? Some fans seem to expect champions to look the same forever, but it’s a pretty unreasonable expectation.

Ever since I retired from competition following the 1997 Mr. Olympia, I have heard all kinds of ridiculous rumors that I stopped training and my weight has plunged down to 200 pounds. First of all, I have never stopped training hard. Why would I? I enjoy it far too much to quit. And the lightest I have weighed since I retired was 245. I haven’t

My Best ‘Dorian, the King of Hardcore’ Story By Ron Harris Dorian makes reference this month to how he was the first to buck the trend of posing for staged workout photos. I can personally attest to this. Dorian was out in the L.A. area in April 1992 to guestpose at the NPC Orange County, a big regional event. That fall he would go on to win his first Mr. Olympia title in Helsinki, Finland. At the time I was the Associate Producer of the popular ESPN show, “American Muscle Magazine,” and we had a monthly feature called “The Valeo Workout.” We had a standard format when we shot these, which involved getting footage of each exercise from multiple angles to be edited together later. Between these, lights usually had to be moved, and so on. The bodybuilder wasn’t really going through an actual workout. Apparently nobody told Dorian this. He arrived at the gym ready to train back, and it wasn’t long before we had a conflict on our hands. Dorian’s intense training style involved one or two heavy working sets to absolute failure, sometimes with forced reps. He was not pleased when, after giving it his all on a set of underhand lat pulldowns using the entire stack of 300 pounds plus another 45 pinned on, I asked him if he could please do it again so we could get it from another angle. “No. That’s not how I train,” he firmly replied. Next came barbell rows, where he warmed-up and worked up to an all-out set with 405, using his famous underhand grip (two years later, he tore his biceps doing it). Again I meekly asked if he could do just a few more reps so our cameraman could try a different type of shot. “You’re not going to ruin my fucking workout,” he informed me, and that was that. Usually our subjects were tanned, wore carefully selected, color-coordinated Hot Skins outfits, and had no objections to us spritzing them with a spray bottle to simulate sweat. Dorian was pasty white, wore baggy sweatpants, and I didn’t even dare to go near the stone-faced giant with the spray bottle. He grimaced like a gargoyle with his maximum-effort sets, and grunted like he was in childbirth. When we wrapped up, I really thought the shoot had gone terribly. But what do you know— the fan mail that rolled in after that episode, showed that people loved the segment. It was real, intense, brutal hardcore training— the type of workouts Dorian Yates would soon become legendary for. And since MD is ‘No Bull,’ I have to confess to something pretty nerdy. Dorian didn’t take the black Valeo II belt with him at the end of that shoot, since he already had one just like it back home in England. So I snagged that bad boy and wore it with pride until the Velcro peeled off about 10 years later. “That’s right!” I would tell anyone who would listen. “Dorian wore this training back five months before he won his first Mr. Olympia!” I’m such a dork.

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2009 Ms. International Figure 1st Place at the Arnold Classic

NO DOUBT, A KNOCKOUT The New Standard in Figures— A Profile of Ziville Raudoniene

By Cheri Owen, Photography by Per Bernal Possessing the chic calm of a James Bond leading lady, Ziville Raudoniene can trademark the title “Licensed to Kill” with knockout looks and a personality to go with it. Just like the procession of fierce, accented beauties that accompany Bond on his adventures, Ziville proclaims that she too “likes being independent,” and enjoys reading, movies, and traveling in her spare time. As James Bond once said, I thought this was a suitable starting point: Born in the small town of Alytus, Lithuania on April 29, 1982, Ziville stands at a stunning 5‘5“ and weighs between 123 and 127 pounds. She began competing in 1998, with only a year-and-a-half of training prior to her first show. Her first trainer thought ahead with Bond-like foresight, when he asked Ziville to compete in the 1998 Lithuanian Fitness Championships, where she took 7th place. Like the stubborn Taurus she is, she came back with a vengeance the following year, taking first place in 1999. Just be disarming, darling: After competing in Europe in the early 2000s, Ziville came to the United States six years ago to further pursue her career, and has been based in New York since 2005. She achieved back-to-back titles at the New York Pro, winning the Overall figure title in both 2007 and 2008. Ever since that first long-ago contest, this Baltic beauty has very quickly ascended the ranks, last year taking 3rd at the Olympia and then this year earning the Ms. International Figure title at the Arnold Classic. That’s a nice little nothing you’re almost wearing! Ziville maintains her lithe body by training at the East Coast Mecca, Powerhouse Gym in Syosset, NY— the home for champions on the East Coast. The gym was started by Bev Francis, the world-renowned powerlifting and bodybuilding champion and her husband Steve Weinberger, both of whom continue to make an impressive and important impact on the sport of bodybuilding, fitness and figure. Like James Bond himself, and his cache of weapons, Steve and Bev’s gym holds enough firepower to withstand any siege! Their gym is home to countless champions, including Ziville Raudoniene! So, without further ado— let’s hear a little about Ziville in her own words. Lights— camera— action!


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CO: What was it like to win the 2009 title of Ms. International Figure at the Arnold Classic? ZR: It was a dream come true— I still can’t believe it. CO: What upcoming contest are you planning to compete in? ZR: The 2009 Olympia. CO: What is a typical day like for you? ZR: At 7 a.m., I do cardio, 9 a.m. I eat breakfast, 11 a.m. I train, 12:30 p.m. I have lunch and then train clients. At 3 p.m. I have a snack and train clients until dinner at 6 p.m. I do cardio then at 8 p.m., have a snack at 9 p.m. and go to bed at 10:30. CO: What is your training schedule on and off-season? ZR: My off-season routine is not too much different than my competition mode— with the exception of more cardio. In my off-season I do the following: One hour of cardio each day shoulders and triceps back and abs off chest and biceps legs off off My competition mode is slightly different and consists of: Two to three hours of cardio each day shoulders and triceps : back and abs off chest and biceps legs off : shoulders and triceps CO: What is your weight during offseason and contest? ZR: I weight 127 pounds off-season and 123 pounds while in competition status. CO: What do you consider your best feature? ZR: My arms. CO: What are you likes and dislikes? ZR: I like being independent and I dislike mean people! CO: What is your favorite food? ZR: Sushi, chocolate, nuts and ice cream. CO: What are your hobbies and interests outside of the figure/fitness world? ZR: Reading, movies and traveling.

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CO: What kind of music do you prefer to listen too? ZR: Hip hop and house music. CO: What are some of your favorite movies and your favorite actor and/or actress? ZR “Ghost”— Demi Moore, “Changeling”— Angelina Jolie, “Patriot”— Mel Gibson, “The Godfather”— Marlon Brando and Al Pacino, “American Gangster”— Denzel Washington. CO: What is your favorite color? ZR: Black. CO: The question all of our men want to know— is there a particular type of guy that you like? ZR: No. I don’t have a type. For me, it’s what’s inside the person that matters.

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CO: Do you have a boyfriend? ZR: Yes— I have a boyfriend. CO: What advice do you have for women who would like to get involved in the figure world? ZR: Never give up, do the best you can, be honest with yourself and believe. It’s clear that Ziville isn’t giving up and she is believing. September can’t get here soon enough for us to see this beauty back on the Olympian stage fighting for the title. As James Bond has said several times, I like a girl in a bikini. No concealed weapons! ■

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FEMALE MUSCLE COMMUNITY

WOMEN’S BODYBUILDING BODYBUILDING By Cheri Owen

HUNGRY IN 2009

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PHOTO: BY DAN RAY

PHOTOGRAPHY BY: GENE X HWANG

In

2009, the world of women’s bodybuilding has come to a roaring start with the Arnold Classic Amateur— representing amateur women’s bodybuilding from the United States and other nations. It’s a great teaser to what will be a very competitive season— what the French call ‘amuse bouche’— literally, ‘amuse the mouth,’ a onebite appetizer that whets the appetite. And what appetite there is, for fans and competitors alike! Whether heavyweight, middle or lightweight class, it is women who bring class to the competition— bringing a ton of sexy, rockhard female muscle to the stage. And there are many of them who come hungry— hungry for their pro card in 2009. So who are the hungry? And when do they come to the table? The Masters Nationals, the Michelle Brent USAs, the North

American, the Team Universe, and the Nationals offer women bodybuilders the opportunity to earn their pro card. And there is no lack of talent, because we have the competitors. A few standout women to watch for: Michelle Brent has been competing for over 24 years and placed second in her class six times at the North American in 1991, 1992, 1994, 2006-08. She has been competing since 1985 and has stood alongside the likes of Kim Chivesky, Sharon Bruneau and Laura Creavelle. Not to mention she competed in the Russ Warner Classic in San José, California in 1988 where MD’s very own Flex Wheeler competed and MD’s Shawn Ray was the guest poser! She will be up against several top amateur women, for instance, Britt Miller, who was the talk of last year— the bodybuilding community awaited her performance at the 2008 Nationals, but to no avail. Will we see Britt again this year, and if so, when? Clearly there is no argument that she is a formidable competitor. Some others to watch: Monique Jones— who brought her statuesque frame to the stage last year with a very impressive third-place finish at the Nationals; the always-beautiful Christine Sabo, who fell short of her pro card in 2008 but has proven, year after year, that she can withstand the pain and come back with a vengeance. www.musculardevelopment.com June 2009

Leann Scelfo

Other long-term competitors include Karen Choat and Diane Solomon. And let’s not forget about Jody Wald, Kris Murrell and Leann Scelfo. Such devoted and longtime aficionados make for a very impressive lineup this season! But we cannot disregard the middleweights or lightweights, as their physiques are also extremely impressive. Last year at the Nationals the lightweight competition was fierce, with Rita Rae coming out ahead— but it remains to be seen if 2009 will be the year for Tammy Pampadue, Barbara Fletcher, Ana Sanchez or Lori Steele. Standout middleweights include Tracy Mason, Claire RohrbackerO’Connell, and Cheryl Maria Segura Faust.

is geographically sparse, the On another note, each month online community is stronger my column will recognize an outthan ever. I look to the pros like standing online contributor who Valentina Chepiga, Betty helps build and cohere the Pariso, and Kristy Hawkins for female muscle community. This my inspiration, but still want to month it is Jill Theobold, also see what my own physique known as Sassy69, where she offers. I definitely enjoy has been making her mark on the physical results of the Muscular it all, but it is the Development structure, consistency forums. Sassy69 and balance I find, is the chemical Betty Pariso Jill Theobold while never accepting enhancement limits, that keeps me leader for our forums and, coming back.” among other things, specializes in drug use Jill started competing at the age of 35 in and safety. It’s about reaching out and 2000 and is currently preparing for the 2009 making a difference— about having a pasUSA. We at Muscular Development wish her sion for what you do. As Jill states: the best of luck during the upcoming season. “Women’s bodybuilding is where I feel ■ like I ‘fit.’ Even though the FBB community Kristy Hawkins RAY PHOTO: BY DAN

PHOTO BY: PER BERNAL

Kris Murrell

L ROBINSON PHOTO BY: PAU

PHOTO BY: MICHAEL PINTO

PHOTOGRAPHY: BY DAN RAY

! W N E M N U L O C

Jody Wald

But just when you think you know what’s for dinner, the unexpected guest arrives at the table. Every so often— after a competitor trains like hell and improves her physique through blood, sweat, tears, egg whites and chicken— she does her best-ever lat spread, only to turn and see the unexpected guest waiting in the wings. The unexpected guest: the competitor who seemingly swoops in from nowhere and takes center stage, dominating the show and winning the Overall title, leaving every other competitor flabbergasted and asking each other: where the hell did she come from? You know, the ‘Amazon,’ the kind of competitor who does a side chest that makes you feel like you should run to the gym and start all over again. For example, the Mexican competitor Maria Segura, who took the North American stage by storm with her super-muscular heavyweight physique ripped to shreds, taking the Overall title and turning pro in 2007. Nobody saw her coming. Or, that least-expected ‘blast from the past’— the woman who trades the table for the buffet and the TV for the gym before she makes a comeback, and like a female Arnold in “The Terminator” says: I’m back! And instead of just saying it over and over, she puts her muscle where her mouth is, and bares all onstage: she shows it. These competitors may not be posting on the forums or making a public stance for themselves, but rather, training in the shadows, waiting to strike at the perfect moment. And when they do, it can be deadly for anyone within their striking zone. Take for example, Teresa Paschal, a welldeserving amateur who turned pro at the North American in 2008. It just goes to show that you never know. The hunger to compete is the kind of hunger that builds, and this season offers us amazing momentum, because there is nothing like the sheer desire of wanting something so badly that you can taste it— and nothing is so sweet as the victory of personal achievement after so many years of just being damn hungry!

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testosterone Nasal

By Dan Gwartney, MD

Spray T

hrough human histoMost drugs delivered via nasal spray are field that has been neglected ry, there has been an designed to act locally, meaning they for more than 50 years. The awareness of a ‘male are designed to reduce the congestion hormonal changes of aging factor’ that accounts for the or swelling of the nasal mucosa when are complex, but following masculine features and charsuffering allergy symptoms or a cold. the example of menopausal acter of adult men. During the HRT for women, the foundaFor a drug to act systemically (in the 1800s, it was demonstrated tion of male HRT is restorabody) or centrally (in the brain), it has tion of the sex hormone, that the testes (balls) were the to be potent and fast-acting. source of the male factor, as testosterone, to levels associcastrated animals would lose male feaated with health in an individual. (anabolic) while having less of an tures that would be restored if another Certainly, competent physicians in the effect on sexual organs (androgenic). 1 set of testes were re-implanted. These field of anti-aging/aging management The early direction in androgenwill also measure other hormones based drug development was to create early studies merely confirmed what and markers based on a screening drugs that were as purely anabolic as had been known and practiced for cenhistory and physical exam. possible. Initially, most androgenic turies, as many cultures castrated anabolic steroids (AAS) were oral. The the weak males of their livestock advent of liver disorders, including herds to allow only the fit to breed, Limp Treatments malignant cancers in patients receiving in order to promote the health and For Low AAS treatment for chronic illness, production of their meat and milk Testosterone along with the development of more source. Male slaves were also casAvailable options for treating testosspecific drugs (e.g., erythropoietin), trated in some societies in order to terone deficiency are surprisingly limitresulted in the drugs falling from favor. do away with any assertiveness, as ed. Generally speaking, clinicians are Injectable AAS have been readily availwell as reducing their libido and abilallowed to choose from injectable able, but the inconvenience of frequent ity to achieve an erection. testosterone ester (commonly enanintramuscular injections and poor The ‘male factor’ was tentatively thate), topical gels, and topical patches. patient compliance prohibited their identified in the 1930s by screening Injectable testosterone esters suffer use. Long-acting esters of common thousands of gallons of men’s urine, from the extreme variations in testos2 AAS (testosterone and nandrolone) isolating the androgen androsterone. terone concentration produced, espeare available, but there are few cially in the manner administered. In Androsterone is a metabolite (breakapproved indications for the use of order to make testosterone (or other down product) of testosterone nandrolone decanoate. Testosterone AAS) suitable for injection, the steroid formed in the liver. A few years later, undecanoate has not received FDA molecule is connected to a fatty acid by testosterone was isolated and approval, despite an impressive safean ester bond (hence the term testoschemists developed ways of synthe2 3 ty record in other countries. terone ester). This makes the drug solusizing the hormone in their labs. ble in oil, which is a liquid form of fat Shortly thereafter, it was reported that The recent history of AAS in the that can be injected directly into a mussimple modifications to androgens clinical setting is focused on male horcle (gluteus, deltoid, quad, etc.). affected the physical and physiologimone replacement therapy (HRT). HRT Depending on the fatty acid connected cal properties of the hormone, allowhas been a matter of controversy, due to the steroid, the hormone is released ing a drug to be administered orally to conflicting findings of health benequickly or slowly into the circulation or as a long-acting injection; drugs fits and risks in women using HRT fol4 (bloodstream). Unfortunately, this were also designed to be more seleclowing menopause. Restricting further release is not consistent. The peak concomments to male HRT, one sees a tive in terms of promoting muscle

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testosterone centration occurs within hours to days, depending on the ester; concentrations then fall steadily until the next injection is given. Dosing schedules for testosterone esters often result in brief periods of high-normal to supraphysiologic (exceeding the normal range), followed by several days of ‘normal’ circulating concentration, then potentially days of sub-normal concentration 5 (below normal range). The fluctuations are intolerable for some and the outcome is certainly not optimal. The long-acting testosterone undecanoate (Nebido) is not yet approved for use in the United States and it appears as though the FDA is erring on the side of caution in its review. Some professionals are “very surprised and disappointed” at the ponderous and convoluted demands of the 3,6 FDA. This is disappointing for clinicians, as Nebido provides a steady and consistent testosterone concentration for six to 14 weeks per injection. Injectable forms of testosterone carry additional risks unrelated to drug phar7 macology. The act of injecting any substance into the body introduces the risk of infection/abscess, oil embolism, nerve damage, etc. Topical products avoid many of the risks associated with injectable forms of testosterone, but are less convenient, and certain products have unintended consequences. Unlike injectables that fluctuate up and down dramatically within, sometimes exceeding, the physiologic range, topical formulations provide minor fluctuations due to the lower testosterone 5 content of each dose. However, the duration of effect of the topical formulations is much shorter, resulting in once-a-day peaks and a need to reapply daily. As these fluctuations are not as dramatic, symptoms of the ‘highs and lows’ are not commonly evident when used as directed. Some patients develop irritating skin reactions to the patches; some do not ‘feel’ the subjective benefits of testosterone replacement therapy when using patches, and a few do not like the fact that they are wearing a 8 patch that may be noticed by others. The gels require time to apply and

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allow the area to dry prior to dressing; some have a more ‘greasy’ feel and there is a risk of transferring clinically relevant amounts of testosterone to a spouse, child or other intimate contact. Case reports have been published documenting children or spouses demonstrating signs of masculinization due to 9 testosterone gel exposure. One benefit of the daily patches and gels over long-acting injectable esters is that those forms of testosterone administration more closely mimic the natural pattern of testosterone production. Testosterone concentration fluctuates throughout the day in every man, with small pulses of luteinizing hormone (LH is the regulating hormone produced in the pituitary) boosting the concentration of testosterone up toward the higher end of the normal 10 range. The LH signal is created whenever the regulatory center in the brain detects that testosterone concentrations are lingering near the lower end of the normal range. This is done to prevent a state of excess or deficiency by increasing production when available testosterone is low and shutting down the production signal when testosterone is high. This regulation, called negative feedback, places the testes on ‘shutdown’ when AAS are used in supraphysiologic amounts. Yet, even the gels and patches are not optimal for reproducing the natural pattern of testosterone production, as they peak once and fall throughout the day. Of course, applying topical testosterone more than once daily is a possible solution, but that would be very inconvenient— requiring men to apply patches three times daily would increase production costs for the manufacturer. If one is interested in providing a physiological pattern of frequent pulses of testosterone, an inexpensive and convenient method of administering testosterone remains to be marketed.

Follow Your Nose, To Ease Testosterone Woes For decades, many different medications have been dosed using a method that would meet the criteria of being cheap, convenient, portable, and simple

to use frequently— nasal sprays. Primarily used to deliver symptomatic relief for nasal congestion, nasal sprays have found a place, two places if you count each nostril separately, in overthe-counter pharmaceutical sales. However, in terms of prescription drug sales, there is a glaring near-absence of drugs delivered using nasal sprays. There are several reasons pharmaceutical companies do not develop drugs to be delivered via nasal spray, including but not limited to: absorption limitations, shelf life, patient compliance, social acceptance, and other matters. It is important to understand that the drug in a nasal spray is absorbed across the mucosa (surface) of the nasal cavity and not inhaled into the lungs or trachea (windpipe). The nasal mucosa is a small area, relatively speaking, and allows for very little drug to be absorbed across its surface. It is also a turbulent area, requiring a drug to either be absorbed rapidly before it is inhaled or expelled (sneezing, exhaling, etc.), or delivered in a viscous vehicle (sticky solution) that adheres to the mucosal surface long enough to allow drug delivery. Most drugs delivered via nasal spray are designed to act locally, meaning they are designed to reduce the congestion or swelling of the nasal mucosa when suffering allergy symptoms or a cold. For a drug to act systemically (in the body) or centrally (in the brain), it has to be potent and fast-acting. Steroid-based drugs are suitable for delivery across the nasal membrane, due to their physical characteristics. One pharmaceutical company, M et P Pharma AG in Switzerland, is developing such a delivery system for male HRT. The research and development team has published the findings of an early clinical trial in the journal 11 The Aging Male. In this study, the testosterone-containing product, Nasobol, was administered first in three different doses to determine the pharmacokinetics of the product. Pharmacokinetics refers to how quickly a drug enters the bloodstream, its peak concentration, how long it provides an elevated blood concentration, the total amount of drug delivered over time, and other measures.


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testosterone In the first part of the study, eight men with proven hypogonadism (low testosterone) received three different doses of Nasobol. The two lower doses (7.6 and 15.2 mg, respectively) demonstrated good absorption, with approximately 30 percent of the dose present in the blood over a 24-hour 11 period. A separate animal study reported 75 percent absorption, with approximately one-third (25 percent) appearing in the blood, with the remainder (50 percent) transferring directly into the central nervous sys12 tem (brain). This suggests that the immediate effect of intra-nasal testosterone on mood and behavior may be more dramatic than anticipated. The maximum blood concentration was reached between 60 and 120 minutes, elevating the testosterone concentration in these hypogonadal men from an average of 130 ng/dL (very low) to 578 and 804 ng/dL, respectively (midto high-normal). The highest dose, 22.8 mg, did not increase delivery significantly over the 15.2 mg dose, suggesting that the doses greater than 15.2 mg offer no advantage due to limitations in absorption on a limited surface area. Nasobol maintained an increase in circulating testosterone above baseline (the starting concentration before receiving the drug) for approximately 4 to 6 hours. The second part of the study followed 21 hypogonadal subjects in two groups for 14 days, given a 7.6 mg Nasobol dose either twice or three times daily. Both groups tolerated the treatment protocol well, with no treatment-related adverse (negative) events reported. While both groups demonstrated dose-related spikes in circulating (blood) testosterone, only the three-times daily group maintained testosterone concentration above the lower limit of the normal 11 range at all recorded times. Neither treatment resulted in supraphysiologic concentrations of testosterone or DHT for the groups, but one subject in each group did have peak concentrations in the supraphysiologic range. An additional set of data was collected in this study, evaluating changes in symptom-related qualityof-life changes in these hypogonadal

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men. There were no clinically significant findings in this area, possibly due to the questionnaires being designed to diagnose symptoms related to androgen deficiency rather than tracking changes with short-term treatment. Nasobol will be an interesting addition to the HRT pharmacopeia when it is approved. At this time, recruiting is underway for a Phase II clinical trial, so it is likely that this product will not be available in the United States for 13 three more years at the earliest. In my opinion, it is unlikely that Nasobol will make a significant commercial impact in the HRT market for several reasons. First, the twice- to three-times daily regimen is certain to be difficult for many people to comply 14 with over the long term. The typical outcome of outpatient (at home) antibiotic therapy lends credence to this hypothesis. Nearly everyone prescribed a once-daily antibiotic will take all the pills as directed. However, when prescribed an antibiotic that needs to be taken three times a day, many people miss one or more doses; remember, most antibiotics are only prescribed for seven to 10 days. If the goal of Nasobol therapy is to restore long-term testosterone concentration, then compliance is essential. Second, intranasal dosing is socially awkward and may be uncomfortable/annoying for some. These factors will further hinder compliance. Third, it remains to be seen if absorption is consistent when the patient has a runny nose or is congested. The prevalence of allergies, colds and other respiratory symptoms makes this a relevant concern. Fourth, if multiple doses are required daily, the patient would need to carry the applicator with him if he works outside the home. This relates to privacy issues. Hypogonadal men would no more wish to be seen with a Nasobol applicator than young women would wish to have strangers or co-workers see their birth control pills. Sadly, society views male HRT in the same light as AAS abuse by athletes. There are other minor issues that the American marketing partner to M et P Pharma AG would need to address.

Building Muscle, Boosting Sex Drive Of course, relatively few readers of this magazine are men seeking HRT. Most of the interest in Nasobol relates to its application for improving muscle mass, strength, and affecting mood or sex drive/function. There is actually some promise here, though it is highly unlikely that Nasobol would ever be marketed or approved for such use in eugonadal men (men with normal testosterone concentra15 tion). It is actually more likely that the delivery technique would be pirated by elite trainers or coaches to improve an athlete’s performance in a manner that would not affect his/her ability to pass a drug test. Recall that Nasobol provided a reliable peak in testosterone within 60-90 11 minutes. That peak could be timed to coincide with training, competition, or sexual activity to optimize perfor16 mance. If used in a drug-tested event, it is unlikely that a single spike would result in an elevated urinebased drug test. If use is restricted to pre-event only (once-per-week or less), it is unlikely that natural production would be affected or the testosterone:epitestosterone ratio would be elevated. If illicit formulators followed the example of Patrick Arnold’s ‘cream’ product, pirated nasallyadministered testosterone formulations could be formulated as a blend of testosterone and epitestosterone, allowing for more frequent use without exceeding the WADA testosterone:epitestosterone cutoff. However, it is unclear what effect chronic (long-term) use would have on a eugonadal adult. In all likelihood, maintaining a supraphysiologic concentration of testosterone via nasal administration would be expensive and inconvenient. This fact may actually play in favor of the product, as it lessens the likelihood of abuse for muscle-building purposes. One area where both pirated and prescribed products may be used is in sexual enhancement, for both men and women. Testosterone concentrations are believed to be critical in promoting sexual arousal and 17,18 libido in both men and women.


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testosterone Currently, there is no FDA-approved product for increasing testosterone for the purpose of restoring sexual desire or arousal in women; testosterone patches designed for this purpose have not been approved by the FDA. Viagra, and similar drugs, are effective for the majority of men with erectile dysfunction. However, the combination of a testosterone spike, timed appropriately with one of the approved erectile dysfunction drugs (e.g., Viagra), would be very effective in both enhancing the ability to develop and maintain an erection, as well as supporting sexual desire. Unfortunately, there is no data from the M et P Pharma AG studies to confirm or reject this hypothesis. For the athlete or bodybuilder seeking to enhance his physique, Nasobol does not appear to offer any advantage over the time-proven orals and injectables— other than possibly allowing one to pass a drug test (assuming use is not chronic, or the product is blended with epitestosterone; also, isotope

testing would reveal doping if such test is applied). The primary advantage to a eugonadal male seeking a training or performance advantage would be a brief surge in aggression, drive and competitiveness; as well as possibly improving recovery. Many more men and women would be interested in the potential this product would have in promoting sexual desire and/or arousal. M et P Pharma AG is not developing Nasobol for the purpose of performance enhancement, sports or sexual. It is seeking to develop another option for male HRT that offers a unique advantage, that being testosterone delivery in a physiologic pattern. Whether this product is accepted by consumers and professionals once it passes FDA approval remains to be seen. It would be interesting to see if Nasobol is useful as a sexual aid, either alone or as an adjunct to current erectile dysfunction drugs. Perhaps that is an area where researchers might also direct their efforts.

References: 1. Dotson J, Brown R. The History of the Development of Anabolic-Androgenic Steroids. Pediatric Clinics of North America, 2007;54(4):761-9. 2. Medvei VC. The History of Clinical Endocrinology: A Comprehensive Account of Endocrinology from Earliest Times to the Present Day. Informa HealthCare, New York;1993:223. ISBN-13: 978-1850704270. 3. Turner S. Indevus Pharmaceuticals: Nebido Has Lost Its Libido. SeekingAlpha.com 2008 June 5. Available at http://seekingalpha.com/article/80164-indevus-pharmaceuticals-nebido-haslost-its-libido, accessed March 11, 2009. 4. Calleja-Agius J, Brincat MP. Hormone replacement therapy post Women’s Health Initiative study: where do we stand? Curr Opin Obstet Gynecol, 2008 Dec;20(6):513-8. 5. Gooren LJ. Advances in testosterone replacement therapy. Front Horm Res, 2009;37:32-51. 6. Pharmpro.com. Indevus Pharmaceuticals Provides Update on NEBIDO(R) NDA Status, Company Expects FDA to Request Additional Safety Study Prior to Approval. Available at http://www.pharmpro.com, accessed March 11, 2009. 7. Zhang GY, Gu YQ, et al. A pharmacokinetic study of injectable testosterone undecanoate in hypogonadal men. J Androl, 1998 Nov-Dec;19(6):761-8. 8. Jockenhövel F. Testosterone therapy— what, when and to whom? Aging Male, 2004 Dec;7(4):319-24. 9. de Ronde W. Hyperandrogenism after transfer of topical testosterone gel: case report and review of published and unpublished studies. Hum Reprod, 2009 Feb;24(2):425-8. 10. Wilson JD. The evolution of endocrinology. Clin Endocrinol, (Oxf). 2005 Apr;62(4):389-96. 11. Mattern C, Hoffmann C, et al. Testosterone supplementation for hypogonadal men by the nasal route. Aging Male, 2008 Dec;11(4):171-8. 12. Banks WA, Morley JE, et al. Delivery of testosterone to the brain by intranasal administration: comparison to intravenous testosterone. J Drug Target, 2009 Feb;17(2):91-7. 13. ClinicalTrials.gov. NASOBOL in Hypogonadal Men in Comparison to Testosterone Levels in Normal Healthy Male Volunteers. Available at http://clinicaltrials.gov/ct2/show/results/NCT00647868, accessed March 11, 2009. 14. Jin J, Sklar GE, et al. Factors affecting therapeutic compliance: A review from the patient’s perspective. Ther Clin Risk Manag, 2008 Feb;4(1):269-86. 15. van Wingen GA, Zylicz SA, et al. Testosterone increases amygdala reactivity in middleaged women to a young adulthood level. Neuropsychopharmacology, 2009 Feb;34(3):539-47. 16. Zitzmann M. Testosterone and the brain. Aging Male, 2006 Dec;9(4):195-9. 17. Bancroft J. The endocrinology of sexual arousal. J Endocrinol, 2005 Sep;186(3):411-27. 18. Bolour S, Braunstein G. Testosterone therapy in women: a review. Int J Impot Res, 2005 Sep-Oct;17(5):399-408.

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bodybuilding science

By Robbie Durand, M.A.

Catecholamines Reduce Muscle Tissue Breakdown he sympathetic nervous system utilizes two major chemical-signaling molecules: epinephrine (adrenaline) that is secreted directly into the blood from the adrenal gland, and norepinephrine (noradrenaline) that is the major neurotransmitter produced and released from peripheral sympathetic neurons, which are distributed widely to different tissues and are associated with blood vessels. It is well-known that most of the metabolic actions of the sympathetic nervous system in several tissues are exerted through a beta-receptor-mediated increase in intracellular cyclic AMP. There are three types of beta-receptors in most human cells— beta-1 (B1), beta-2 (B2), and beta-3 (B3) receptors. Beta-receptors are found on just about every cell in the body except for red blood cells. B1 receptors are the dominant receptor type in the heart and other locations (i.e., salivary glands). However, the heart also contains a significant portion of B2 receptors. B2 receptors are found in the bronchioles of the lung (they cause vasodilatation), the wall muscles of the bladder, the heart, and last but not least, skeletal muscle.

When you write for MD, you can’t just say something without describing the scientific mechanisms that support your claims. There is a nasty enzyme called calpain that initiates myofibrillar protein breakdown.

B3 receptors are expressed primarily in adipose tissue, where they regulate energy metabolism and thermogenesis (turning fat into heat and energy), especially 1 in response to norepinephrine. Catecholamines have been discussed mostly for their potent effect on fat loss. Bodybuilders often use clenbuterol a few weeks before competition because it stimulates lipolysis and thermogenesis, but it is also highly anabolic at high dosages.

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New research reports that catecholamines also have a potent effect on reducing muscle tissue breakdown.

Physiological Role of Catecholamines Historically, the physiological role of the sympathetic nervous system is related to a ‘fight or flight’ response that prepares a person’s ability to cope with a stressful response. Catecholamines have a diverse number of actions in the human body, including: • Decrease the uptake of glucose in muscle tissue, partly through an inhibition of insulin secretion, thereby stimulating glycogenolysis. • Increase the diet-induced thermogenesis in brown adipose tissue. • Increase substrate oxidation (fatty acid) in skeletal muscle, and having a well-known stimulatory effect on white adipose tissue lipolysis (fat burning). • Having a marked effect on protein metabolism in skeletal muscle. Numerous studies have shown that B2-adrenergic agonists, such as clenbuterol and cimaterol, induce hypertrophy of skeletal muscle in livestock and humans.

Catecholamines Reduce Muscle Tissue Breakdown B2-adrenergic agonists, such as clenbuterol and cimaterol, have a well-known effect on increasing muscle mass, but new research has shown that increasing catecholamines can also provide potent anti-catabolic actions. Take a look at a couple of neat studies that examine the anti-catabolic actions of catecholamines: • In order to investigate the physiological role of catecholamines in the control of protein breakdown in skeletal muscles, researchers treated animals with guanethidine for a few days. Guanethidine has been shown to produce a selective blockade of norepinephrine release from peripheral nerves. Guanethidine treatment induces a drastic 90 percent reduction in norepinephrine content of soleus (type I fibers) muscles and a 40-80 percent www.musculardevelopment.com

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bodybuildingscience reduction in plasma levels of norepinephrine and epinephrine. After two days of guanethidine treatment, there was a 20 percent increase in the rate of protein breakdown in type I fibers. Because this early rise in the protein breakdown occurred without a concomitant change in the plasma levels of other hormones, it was interpreted to be a direct consequence of the depletion of muscle norepinephrine and/or of the reduction in plasma catecholamine concentration induced by guanethidine treatment. Also, the acute increase in muscle tissue breakdown after catecholamine blockade suggested an inhibitory effect on muscle tissue breakdown by cate2 cholamines. • Other studies found that epinephrine and norepinephrine, when added to skeletal muscle cell cultures, reduce the rate of protein degradation in normal, fast, 3 and slow-twitch fibers by approximately 15-20 percent. This view is consistent with the finding that infusion of epinephrine in humans induces a rapid and similar 20 4 percent decrease in protein degradation. • It has also been shown that the infusion of epinephrine in humans and animals induces a rapid decrease in the activity and gene expression of enzymes involved in 5 muscle protein breakdown. Catecholamines exert an acute effect on skeletal muscle protein metabolism, reducing proteolysis. This anabolic effect of the sympathetic nervous system can be interpreted as a mechanism to spare muscle protein during catabolism. • One study documented that the inhibitory effect of skeletal muscle tissue breakdown is mediated by B2adrenoceptors. For example, the oral administration of ICI 118,551, a selective B2-adrenoceptor antagonist (blocks the actions of catecholamines), was found 6 to increase muscle tissue breakdown. Recent experiments strongly support this hypothesis by demonstrating that the anti-catabolic effect of epinephrine in muscle was completely suppressed by propranolol and by ICI 118,551, blocking the actions of catecholamines on References: 1. Mersmann HJ. Overview of the effects of beta-adrenergic receptor agonists on animal growth including mechanisms of action. J Anim Sci, 1998 Jan;76(1):160-72. 2. Navegantes LC, Resano NM, Migliorini RH, Kettelhut IC. Effect of guanethidine-induced adrenergic blockade on the different proteolytic systems in rat skeletal muscle. Am J Physiol, 1999; 277: E883-E889. 3. Navegantes LC, Resano NM, Migliorini RH, Kettelhut IC. Role of adrenoceptors and cAMP on the catecholamine induced inhibition of proteolysis in rat skeletal muscle. Am J Physiol Endocrinol Metab, 2000; 279: E663-E668. 4. Shamoon H, Jacob R, Sherwin RS.

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the beta-receptor. Clenbuterol on the hand induced a dose-dependent inhibition of protein breakdown that was also prevented by ICI 118,551 (a beta-receptor antagonist) 8 in muscles.

How Do Catecholamines Reduce Muscle Tissue Breakdown? When you write for MD, you can’t just say something without describing the scientific mechanisms that support your claims. There is a nasty enzyme called calpain that initiates myofibrillar protein breakdown. It appears that calpains are responsible for increasing myofibrillar 8 protein breakdown. Studies indicate that epinephrine secreted by the adrenal medulla and norepinephrine released from adrenergic terminals have inhibitory effects on Ca2+ dependent protein breakdown by increasing calpastatin levels. Calpastatin is an endogenous inhibitor of calpain. Recent findings showing that calpastatin overexpression results in skele9 tal muscle hypertrophy and protects mice against atro10 phy provide evidence that calpastatin is also involved in the control of normal skeletal muscle protein turnover. There have been many other mechanisms proposed as to why catecholamines can reduce muscle tissue breakdown, but I didn’t want to turn this article into a biology textbook.

Key Points: • Catecholamines can preserve muscle tissue breakdown. • Drugs that block the actions of catecholamines can increase muscle tissue breakdown. • Catecholamines reduce the activity of calpain, an initiator of muscle tissue breakdown. • Catecholamines increase calpastatin, which is an endogenous inhibitor of calpain. Recent findings showing that calpastatin overexpression results in skeletal muscle hypertrophy and protects against atrophy. ■

Epinephrine-induced hypoaminoacidemia in normal and diabetic human subjects: effect of beta blockade. Diabetes, 1980; 29: 875-881. 5. Viguerie N, Clement K, Barbe P, Courtine M, Benis A, Larrouy D, et al. In vivo epinephrine-mediated regulation of gene expression in human skeletal muscle. J Clin Endocrinol Metab, 2004; 89: 2000-2014. 6. Choo JJ, Horan MA, Little RA, Rothwell NJ. Anabolic effects of clenbuterol on skeletal muscle are mediated by beta 2- adrenoceptor activation. Am J Physiol, 1992; 263: E50-E56. 7. Navegantes LC, Resano NM, Migliorini RH, Kettelhut IC. Effect of guanethidine-induced adrenergic blockade on the different proteolytic systems

in rat skeletal muscle. Am J Physiol, 1999; 277: E883-E889. 8. Navegantes LC, Resano NM, Migliorini RH, Kettelhut IC. Catecholamines inhibit Ca2+-dependent proteolysis in rat skeletal muscle through beta(2)-adrenoceptors and cAMP. Am J Physiol Endocrinol Metab, 2001; 281: E449-E454. 9. Otani K, Han DH, Ford EL, GarciaRoves PM, Ye H, Horikawa Y, et al. Calpain system regulates muscle mass and glucose transporter GLUT4 turnover. J Biol Chem, 2004; 279: 20915-20920. 10. Tidball JG, Spencer MJ. Expression of a calpastatin transgene slows muscle wasting and obviates changes in myosin isoform expression during murine muscle disuse. J Physiol, 2002; 545: 819-828.


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By Anthony L. Almada, MSc, FISSN

Shred of Evidence

Show Me The Proof!

ON TIME…OFF TARGET: Nutrient Timing for the MD Reader

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utrient timing has been embraced like text messaging. If you’re not a texter, you are an ignorant fool or have been mentally hibernating for years (it’s irrelevant to mention that text messaging may be slower than Morse code: http://www.youtube.com/ watch?v=AhsSgcsTMd4). Nutrient timing is based upon the premise that providing nutrients— primarily protein and carbohydrate— at a certain time in relation to an exercise bout will lead to greater adaptations to training, compared to getting your nutrition haphazardly. Most believers have been convinced that the ideal time is AFTER a bout of intense training. No doubt, if you follow the timing rules

it will, in addition to increasing muscle mass and performance, cure baldness, rip 10 percent of your body fat off like ® Velcro , and take unemployment down to 1 percent. Really. If you’re reading this column 1) you likely engage in resistance training, and have been doing so for many months to a few decades, and 2) you are curious enough to see if there’s anything in this column that could enable you to become bigger (muscle-wise), leaner, faster, or stronger, without using surgery or pharmacy. Given that point 1 is a safe bet, would you assume that your veteran resistancetrained body would respond the same to training as that of a person who has never resistance-trained, or who has allowed her/himself to be detrained for months to years, only to start training again? If you were to buy a product that was positioned as Mass & Strength In a Bottle™, would you be more inclined to buy it if it was shown in university studies to 1) boost muscle protein synthesis and clamp down on

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Shred of Evidence —Show Me The Proof! age of almost six years of resistance training, and three catabolism after a single intense training session, or 2) propowerlifters were assigned to either 1) take a liquid protein duce greater gains in muscle cross-sectional areas and 1supplement pre-post, 2) take it in the a.m.-p.m., or 3) take a rep max for bench press and squats? placebo supplement. All three groups followed a 10-week A recent review and position paper by the International supervised training regimen (four sessions/week). The liquid Society of Sports Nutrition (ISSN) looked at nutrient timing protein supplement delivered 42 grams of protein (enzyin relation to exercise performance, glycogen repletion, and matically predigested beef collagen, whey protein isolate, training adaptations (body composition, muscle mass, and 1 3 casein) and 2 grams of carbs. Unlike the prior study, the muscle fiber size). One conclusion was that ingesting a carb + protein supplement after training promotes greater subjects took the supplement every day during the 10 increases in strength and more favorable changes in lean weeks. mass and fat mass. Pretty compelling statement, eh? After 10 weeks no significant difference in body comp or If you’re like some of my friends, you’re as anxious as a any measure of squat or bench press performance was penned rodeo bull, bursting out of the gym to your gym seen between any of the groups, including the placebo bag, locker, or car, to take your post-workout supplement group. Modest improvements in strength and power were the second you finish your last rep. If I was to walk up to seen in the two supplemented groups, but they were not that bullpen, watching your nostrils flare and nasal secresignificantly greater than the placebo group. tions shooting outward, I’d wipe your nose, cover it with my Why the different results between the only two studies hand, and then ask, “How many studies done in resistance-trained subjects Nutrient timing is have been done in resistance-trained putting chronic nutrient timing in the hot based upon the subjects AND where the long-term seat? The first study used bodybuilders impact of ‘nutrient timing’ (immediately premise that providing who took in about 30 percent more calopre- or post-training OR hours apart nutrients— primarily ries (mostly from carbs, not including from pre- or post training) was protein and carbohy- the supplement), weighed less, and assessed?” If you use the ISSN paper to drate— at a certain were much leaner. The bodybuilders also 2 answer the question, only ONE study. A taking in about 10-25 percent more time in relation to an were protein at the beginning of the study sorely-overlooked fact is that most studexercise bout will lead than the football players. The bodyies involving resistance-training use to greater adaptations builders also supplemented with carbs untrained subjects. That’s the way it is. to training, compared and creatine monohydrate in addition to All of the other studies reviewed either to getting your nutri- protein. 1) used subjects who were resistance Despite the football playuntrained, 2) there was no comparison tion haphazardly. ers/powerlifters getting the protein of timing of nutrients, or 3) it was a supplement every day for 10 weeks, there was no differshort-term study (like one training session) where ence. This is not a revelation— more protein does not physique/body comp measures would be pointless. automatically beget more muscle mass. What may be the That lone study took 23 non-competitive, young (early revelation is that supplemental calories/carbs may make 20s) Australian bodybuilders with an average of three years a difference when protein is at the ceiling of intakes. As it of experience and matched them for max strength (1 rep stands, nutrient timing-mediated muscle and strength max; 1RM). Half of the group then took a carb + protein + gains in resistance-trained men is superior for whey procreatine monohydrate supplement (40 percent protein from tein isolate + dextrose + creatine monohydrate. Any other whey protein isolate, 43 percent dextrose, and 7 percent claim in resistance-trained men has as much proof as creatine monohydrate;) just before and just after training non-alcoholic beer. ■ (four personal training supervised sessions in the mid-late afternoon/week for 10 weeks). The other half took the same Anthony Almada (B.Sc., M.Sc.) has worked within the supplement twice daily on training days (same training regdietary supplement industry since 1975. He has a B.Sc. in physimen as pre-post group), yet before breakfast and before iology and nutritional biochemistry minor from California State sleep (a.m.-p.m.) on the same training days. University, Long Beach, and an M.Sc. from Berkeley. He has If you accept that the subjects in the a.m.-p.m. group been a co-investigator on over 60 university clinical trials, rangdidn’t eat or drink anything for 1-2 hours after they ing from arthritis to muscle building and fat loss. Anthony trained— for 10 weeks— then the results for the pre-post Almada is a member of the executive board of ISSN, and is a group are distinctive: greater lean mass gains and fat mass fellow of the ISSN. drops; greater 1RM in squats and bench press; bigger muscle fibers and more contractile protein (not just muscle proReferences: 1. Kerksick C, et al. International society of sports nutrition position tein); higher muscle creatine and glycogen content. Again, stand: nutrient timing. J Int Soc Sports Nutr, 2008;5:17. this is the only study using resistance-trained subjects AND 2. Cribb PJ, Hayes A: Effects of supplement timing and resistance where timing is compared. Admirably, the lead author of exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc, 2006;38:1918-25. the study disclosed that he is a consultant to AST (disclo3. Hoffman JR, et al. Effect of protein supplement timing on strength, sure is not common— trust me). power and body compositional changes in resistance-trained men. Int J Then another study comes out… 30 northeast American Sport Nutr Exerc Metab, (published online advance of print; accessed 13 March 2009). college football players (late teens/early 20s), with an aver-

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June 2009

By Justin Harris, B.A.

POWER BODYBUILDINGRx MD proudly introduces Justin Harris’ new column, Power Bodybuilding. We thought the title ‘Power Bodybuilding’ was appropriate because Justin has excelled at both. Justin is a Jr. USA super-heavyweight bodybuilding champion. He recently achieved an elite total classification in the 275-pound weight class in his first powerlifting contest. He squatted 876 pounds, bench pressed 573 pounds and deadlifted 700 pounds for a combined total of 2,149 pounds. Justin is 29-years old and a two-time All-American defensive-end and fullback in college. He has a bachelor of science degree in kinesiology and is now working towards his Ph.D. in theoretical physics. Justin is the owner of Troponin Nutrition and has helped hundreds of athletes with individualized, sport-specific diet and nutrition planning. Justin’s theories about nutrition and performance have been widely published. Now he’s joined the number one bodybuilding magazine on the planet. Justin, welcome to Team MD!

Can you build muscle size with doing sets of single reps, or do you need more reps for hypertrophy? Training with ‘singles’ will primarily result in increased neural efficiency, but not much hypertrophy (sarcomeric or sarcoplasmic). As such, I would only do singles sparingly in a hypertrophy-oriented training plan. Some lower-rep sets (2-3 reps) every now and then would be a good idea, because the increased neural efficiency and strength will carry over to your higher-rep sets.

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HMW carbs have a low osmolality; they should reach your small intestine and your bloodstream faster and that should mean faster glycogen storage. I’ve seen a few people mention that they aren’t supporters of Waxy Maize, by claiming there are no scientific studies on the product named “Waxy Maize.” There are numerous studies on the efficacy of high-molecular weight carbohydrates and their resultant low osmolality. Waxy Maize IS a high-molecular weight carbohydrate. If you want to claim that it isn’t a high-molecular weight carbohydrate, then ask for lab assays, because there are studies showing the efficacy of high-molecular weight carbs. Claiming there are no scientific studies is similar to saying that kosher salt doesn’t cause osmosis, or that non-iodine-containing salt doesn’t cause osmosis, because studies are done with a sodium ion, or a sodium chloride molecule.The osmosis is caused by the sodium— not what the sodium is named. It’s like saying my MacBook isn’t a computer, because there have been no studies showing it uses binary code. At the end of the day, there are


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KEVIN HORTON PHOTO

What is your stance on the recent articles posted about Waxy Maize not being a ‘fast’ carb and not being more beneficial than other carb sources like dextrose? Waxy Maize is a high-molecular weight carbohydrate, which isn’t the case for dextrose and many other carbohydrate sources available as supplements. The benefit is that highmolecular weight carbohydrates have a low osmolality; they will not ‘pool’ in the stomach like isotonic solutions. Therefore, they get to the small intestine quicker and into the bloodstream quicker. There are studies showing higher

glycogen storage with HMW carbs over glucose solutions both 2-hours and 4-hours post-ingestion. With anything, you can find just about any tweak to justify your argument. There are plenty of past research studies showing that steroids don’t work. There are studies claiming results of some level for both sides of any issue. There was even a study claiming Mike was good-looking. If you ever read a research article, you’ll see (aside from selfindulgent 19-letter words) +/- next to any number given. They’ll give you their error range right from the start. There are also various levels of uncertainty that can’t be accounted for. Human error is a subjective uncertainty. Digestion is a complicated process that can’t be considered ‘absolute’ for anyone in any situation. If exact timing happens to be involved, the uncertainty can go through hundreds of layers of variations... all the way down to human timing, when a set of normally myelinated nerves transfers electrical signals up to 270 m/s— but age and disease can vary that number drastically. I’m going way overboard on all of this because that is what people do.

BILL COMSTOCK

I was reading an article that said the more fat you carry on your legs, the more testosterone is converted to estrogen. Will yohimbine help? Are there side effects? Yohimbine can help. A lot of people don’t really ‘feel’ good on yohimbine, though. So, check your tolerance as you build up your dosage. A couple of cool things about yohimbine are that it was kind of the original Viagra— it’s an alpha-antagonist, which causes vasodilation of the peripheries— i.e., your ding-dong is a periphery and the yohimbine makes your main vein bigger. Two ying-yang receptors in the

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things like training hard, eating good, and resting that play much bigger roles in a person’s progress. Of course, people rarely fret about missing a meal and often skip training sessions when they don’t feel like training and often have shitty training sessions where they jack-jaw with their buddy more than they train. You don’t see many people freaking out over those things, though. Insulin is even more misunderstood than the other aspects. Insulin is produced in response to blood sugar levels. If the 100 grams of carbs enters the bloodstream all at once, there will be a larger spike of insulin than if the carbs enter over a period of time. The total insulin secretion will be roughly the same. Waxy Maize enters the bloodstream sooner than other sources. By the time another source will have reached the small intestine and be entering the bloodstream, Waxy Maize will have been absorbed and taken up to the muscles for a period of time. People seem to think insulin was ‘invented’ in the 1990s as something for bodybuilders to get bigger. It’s as if people think the human body developed insulin production for no other reason than to help bodybuilders grow muscles bigger sometime in the very distant future. Insulin is a central nervous system depressant; it increases GFR and is therefore a mild diuretic. It increases sodium reabsorption at the distal tubule (sodium is necessary for glycogen storage, so this could actually be a benefit to its actions).

However... yohimbine has no psychoactive properties. If you look at the chemical structure, you can see that it should— but there isn’t.Too bad— that would be one hell of a Viagra!

body are beta and alpha. Beta-agonists are things like ephedrine. They stimulate the beta-receptors. Alphaantagonists (yohimbine) slow down the alpha-receptors. Alpha are the ‘sleepy-sleepy’ component to the ‘wakey-wakey’ beta-receptors. So, yohimbine is a ‘back-end’ stimulant... although it doesn’t really provide any major stimulant effect. Another cool thing about yohimbine is that it has a tryptamine backbone... For those who don’t know what that means... most psychoactive drugs have either a tryptamine structure or a phenylethylamine structure. The phenylethylamines are the stimulant hallucination drugs (think ecstasy). The tryptamines are the “WTF? The-walls-are-melting” hallucinogenics (think LSD).

I’m having a hard time getting the inside of my calves to grow; the outside grows fine. Any suggestions? I’m not aware of any way to bring up a specific part of the calf, other than the gastrocnemius vs. the soleus. The gastroc is the ‘show’ part of the calf muscle— the meat that you see when you think of ‘calves.’ The soleus lies under the gastroc, and is visible more from the side— think of a side chest pose, and how the flexed calf looks in that pose. All calf raises (seated, standing, etc.) work both the gastroc and the soleus, but seated versions (with the knees bent) minimize the involvement of the gastroc and make the soleus bear the brunt of the load. As for inner vs. outer foot positioning, some think that a ‘toes out’ stance (think of making a ‘V’ with your feet) will hit the inner head more than the outer. In my experience, the general shape of your calves has much more to do with genetics than how you train them or what stance you use. I always use a shoulder-width, feet-forward stance, and focus on progressive resistance to bring up the entire calf, rather than focusing on any sort of specialization to bring up a certain part of the calf. ■

“Project Superheavyweight.” This training DVD features over 2 hours of real-time training and it comes with a free nutritional DVD with over an hour of Justin's nutrition advice and food prep. Watch him go through intense workouts. Get nutrition advice from Justin himself. See his life outside the gym as he balances family, work and training. The most critical time for nutrition is the period around your weight training workout. With all the confusion as to what nutrients are needed to create an anabolic environment and shut off catabolism after a workout, Anatrop has all the amino acids essential to creating an anti-catabolic environment, as well as an extra dose of L-leucine, the specific amino acid shown in studies to promote protein synthesis. Turn your post-workout drink into post-workout fuel.


June 2009

muscleform &function

By Stephen E. Alway, Ph.D. FACSM, Illustrations by William P. Hamilton, CMI

Flying Crunches

for a Small and Razor-Sharp Waist

E

the rectus abdominus. If both right and left halves of this ven if abdominal work is not your favorite thing in the muscle contract, the trunk is flexed forward so that the head world to do, you know you still have to do it. If you’re and chest move closer to the hips and legs. like the average bodybuilder, you would rather work The external oblique muscle runs from the lower ribs chest or arms than your abs. Most guys will tack a set or by small bundles of muscle fibers from lateral to medial, in two of sit-ups or maybe a set of crunches at the end of the occasional workout, just to ease their conscience. However, that is not the complete answer for producing razor-sharp abs— which is really essential if (Psoas minor is you want people to notice your arms or chest, omitted as it is rather than a soft or bulging waistline. not a strong flexor of the hip) The solution is perhaps obvious and relatively simple: base your bodybuilding on the quest for obtaining maximal muscle mass and training, by using outrageous intensity. Then even sitting at your computer, larger muscles will burn more calories chronically and continuously than small muscles. You also need to control your calorie input and choose abdominal exercises that shorten and therefore tighten the fibers in this area, rather than exercises that excessively stretch the abdominal fibers. Flying crunches provide a full range of abdomen action, but do not overstretch the fibers in the anterior abdominal wall; therefore this exercise delivers intense and focused abdominal activation for quick results.

Muscles Used in Flying Crunches The rectus abdominis is a long strap-like muscle, which covers that anterior surface of the abdomen. It consists of a series of short fibers stacked vertically on each other; when the fibers contract, they bulge between their tendinous insertions or little blocks. The linea alba is a thin tendonlike line that creates a groove in the middle of the abdominal wall. Typically there are three additional rows of horizontally-placed tendons running across

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muscleform&function

the same direction that your fingers would point if you were to put your hands in your pockets. When both left and right sides of the external oblique muscles work together, they can act to flex the trunk and move the head toward the feet. The right side more strongly contracts when you twist your body to the left. The internal oblique muscle sits just deep to the external oblique muscle. Even though it is not visible, its shape and function makes important contributions to the overall abdominal network. Its fibers run around the side of the trunk at right angles to the external oblique muscle, fanning out from their origins and running toward the head (superiorly). It attaches on the lowest three or four ribs, where they become continuous with the internal intercostal muscles (respiratory muscles of the rib cage). Similar to the external oblique muscle, the internal oblique flexes the trunk at the waist and moves the head toward the feet, if both left and right portions contract together. However, unlike the external oblique, if you twist to the right, the right side is most active. The transversus abdominis muscle is the major player when you pull your stomach inward, as in an abdominal

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vacuum. The fibers of the transversus abdominis run parallel to the floor when standing (hence the name). It is the deepest abdominal muscle, beginning on the inner surfaces of the inferior five to six costal cartilages of the ribs, the posterior side of the vertebral column, and also from the iliac crest region of the hip. Some of the most inferior fibers in this muscle deviate to run parallel to the fibers of the internal oblique muscle. The iliopsoas muscle is a posterior abdominal muscle that consists of two muscles. The psoas major is a long and thick muscle that lies beside the thoracic and lumbar vertebral column. The iliacus muscle is a large triangular muscle overlaying the iliac bones of the hip and it lies along the lateral side of the psoas major. The fibers of the iliacus and psoas major combine into a single tendon that attaches near the head of the femur (thigh) bone. The psoas major and iliacus function as a single muscle (hence the name ‘iliopsoas’ muscle) and is the most powerful flexor of the thigh at the hip joint.

Flying Crunches This exercise will most effectively contract the upper two


June 2009

muscleform&function

rows of the rectus abdominus and the iliopsoas, but the internal and external oblique muscles will also strongly assist in the flexion and rotation of the trunk. 1. Lie on your back on the floor with your legs straight. Place your hands loosely behind your head at about ear level. Do not clasp your fingers, because this would make it easy to try to pull on your head and neck when you get fatigued, and this could strain your neck. 2. Lift your legs so that they are about six inches off the floor. Exhale and then pull in your stomach as far as possible. This will be done with the transversus muscle and will create a bit of an abdominal vacuum effect. 3. Bend both of your knees so that they move toward your chest. Simultaneously, crunch your upper body by lifting your shoulders and upper back off of the floor. Twist your torso as you move your right elbow toward your left knee. 4. Return to the starting position so that both legs are straight, but do not let your feet touch the floor. Inhale as you straighten your legs. 5. Repeat the crunch but this time twist your torso while pulling the left knee toward the right elbow. 6. Work up to 20 reps on each side before letting your feet touch the floor. Three sets should be enough to make it feel like a blow-torch has been running over and through your abdominals. To get the smallest waist possible, you should make an effort to pull the transversus in as much as possible at the start of the movement. This will help to establish amazing muscle abdominal control so that you will have the smallest waist when you get to the competition stage or perhaps if you just want to impress your peers at the beach or pool. A strong transversus abdominis also acts much like a weightlifting belt, which stabilizes your spine and pelvis

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when you are lifting heavy weights in squats or rows. The iliopsoas muscle is also strongly activated as major hip flexors, but because you will be curling your upper body and knees close together, the stress on the lumbar spine is reduced to levels similar to or lower than traditional sit-ups. The starting position can be a bit tough on the lumbar disks if you have had a previous back injury. If this is the case, you should start with your feet off the floor and your knees bent and curl from this position. If your body fat is under control, you should quickly feel the deep burn in your abdomen from the superficial muscles to the deep iliopsoas after only a few repetitions. In six weeks or less, your abs should be tighter, smaller and scary sharp. References: Endleman, I, Critchley, DJ (2008). Transversus abdominis and obliquus internus activity during pilates exercises: measurement with ultrasound scanning. Arch Phys Med Rehabil, 89, 2205-2212. Gidaris, D, Hatzitaki, V, & Mandroukas, K (2009). Spinal flexibility affects range of trunk flexion during performance of a maximum voluntary trunk curl-up. J Strength Cond Res, 23, 170-176. McGill, SM, Karpowicz, A (2009). Exercises for spine stabilization: motion/motor patterns, stability progressions, and clinical technique. Arch Phys Med Rehabil, 90, 118-126. Parfrey, KC, Docherty, D, Workman, RC, & Behm, DG (2008). The effects of different sit- and curl-up positions on activation of abdominal and hip flexor musculature. Appl Physiol Nutr Metab, 33, 888895. Teyhen, DS, Rieger, JL, Westrick, RB, Miller, AC, Molloy, JM, & Childs, JD (2008). Changes in deep abdominal muscle thickness during common trunk-strengthening exercises using ultrasound imaging. J Orthop Sports Phys Ther, 38, 596-605. Workman, JC, Docherty, D, Parfrey, KC, & Behm, DG (2008). Influence of pelvis position on the activation of abdominal and hip flexor muscles. J Strength Cond Res, 22, 1563-1569.


June 2009

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. I’M STEPPING OUT OF MY RAMBLIN’ FREAK PERSONA THIS MONTH AND I’M COMING TO YOU AS GREGG VALENTINO, THE HUMAN BEING. I TAKE A BIG RISK EXPOSING MYSELF TO YOU, BUT I HOPE BY THE END OF THIS COLUMN YOU WILL ALL UNDERSTAND… TRUST ME, THIS IS BY FAR THE HARDEST COLUMN I HAVE EVER HAD TO WRITE… SO IF YOU’RE LOOKING FOR LAUGHS AND CRAZY SHIT, THEN MAYBE THIS MONTH’S COLUMN IS NOT FOR YOU… JUST TO REMIND YOU, I TH AM GOING INTO MY 7 YEAR WITH MD AND IT’S BEEN A GREAT RIDE FOR ME AND IT HAS ACTUALLY SAVED MY LIFE… YA SEE, WORKING FOR MD HAS ALLOWED ME TO BE AN ACTIVE FATHER FOR MY CHILDREN, ESPECIALLY MY DAUGHTER GINA, WHO IS MY LIFE… NOT WORKING A NORMAL 9 to 5 JOB HAS GIVEN ME THE FLEXIBLE HOURS TO BE THE FATHER I NEED TO BE… FOR THIS I THANK STEVE BLECHMAN WITH ALL MY HEART— I LOVE STEVE FOR WHAT HE HAS DONE FOR ME… SINCE DAY ONE HERE AT MD, I’VE BEEN IN THE LIMELIGHT AND I HAVE HAD MANY GREAT EXPERIENCES, MEETING LOTS OF MAINSTREAM CELEBRITIES, BEING ON A TON OF TV SHOWS, A FEW MOVIES, TONS OF MAGAZINES etc. I AM HONORED AND BLESSED… I HAVE HAD TO OVERCOME A LOT OF BAD THINGS IN MY LIFE AND I HAVE ALWAYS CARRIED MYSELF IN A WAY THAT I FELT WAS CORRECT… NOT POLITICALLY CORRECT.

FIRST, A LITTLE HISTORY ABOUT ME… MOST OF YOU LONGTIME READERS HAVE READ ABOUT ME & MY DAUGHTER GINA IN PAST COLUMNS, BUT I HAVE A SON PAUL TOO, BY THE SAME MOTHER (MY EX-WIFE)… HE IS NOW 18 GOING ON 19 AND HE WANTS NOTHING TO DO WITH ME… HE IS PART OF MY BROKEN HEART, BECAUSE WE WERE INSEPARABLE… MY SON AND I DID EVERYTHING TOGETHER AND FOR THE LONGEST TIME I WAS HIS HERO… THAT ALL CHANGED NOT LONG AFTER MY ARREST. HE IS AN ADULT NOW, BUT IN MY HEART HE IS STILL MY BABY AND MY PAST LIFESTYLE RUINED ALL THAT… I EMBARRASSED HIM & LET HIM DOWN> NO WONDER MY SON HATES BODYBUILDING... NOW I ONLY SEE HIM IN MY

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HEART!! TO THIS DAY, I LOVE HIM TO DEATH, BUT I LOST HIM LONG AGO… MY ONLY HOPE NOW IS THAT ONE DAY WE WILL BE A FATHER & SON AGAIN… I MISS MY LITTLE BOY, IT’S LIKE A DEATH IN MY FAMILY… HE HAS NOTHING TO DO WITH ANYONE IN MY FAMILY, YET WE (MY FAMILY & I) ALL LOVE & MISS MY BOY VERY MUCH. I WOULD DIE FOR HIM… I DON’T EVEN GET ANY RECENT PICTURES OF HIM… I LOVE HIM & I SEE HIM NOW, ONLY IN MY HEART… GOD I MISS HIM!!! BUT IT WASN’T ALWAYS LIKE THIS. “Any man can father a child, but only a real man can be a dad.”… IN THE SUMMER OF 1999, I PROVED TO BE MY SON’S HERO… THERE IS A LOCAL KID JOEY AND HIS FATHER, JOE Sr. WHO USED TO

PRACTICE BASEBALL EVERY DAY…. EVEN IN WINTER TIME. THE FATHER (JOE Sr.) IS A “WHACKO.” HE’S HOPING TO TURN HIS SON JOEY INTO A PROFESSIONAL BASEBALL PLAYER SOMEDAY AND HE IS SO OBSESSED TO THE POINT THAT HE CLEARED OUT HIS LIVING ROOM & TURNED IT INTO A PLACE WHERE HE COULD HAVE HIS SON JOEY DO BASEBALL DRILLS… THIS NUT-JOB (JOE Sr.) MADE A KILLING IN THE ’80s FROM INTEL STOCKS, SO HE HAD A LOT OF MONEY AND HE DIDN’T NEED TO WORK… ANYWAY, MY SON PAUL AND HIS SCHOOL FRIEND CHRIS WERE HITTING BASEBALLS ON A LOCAL BASEBALL FIELD… I PITCHED TO EACH KID AS THEY HIT AND THEN THEY PLAYED THE FIELD FOR THE OTHER KID TO HIT… JOE Sr. AND HIS KID JOEY CAME TO THE FIELD AND ASKED IF THEY (JOEY & JOE Sr.) COULD PLAY AGAINST MY SON AND HIS FRIEND… I DIDN’T FEEL LIKE PLAYING SO I JUST WATCHED… AT FIRST, MY SON & HIS FRIEND HELD THEIR OWN, BUT THE FATHER JOE Sr. STARTED THROWING FAST BALLS LIKE NOLAN RYAN AND TAKING THINGS WAY TOO SERIOUS… YES, JOEY & JOE Sr. WERE NOW BEATING MY SON & HIS PAL REALLY BAD… JOE Sr. WAS PITCHING AND ACTING LIKE A JERK, MOCKING MY SON & HIS FRIEND IF THEY STRUCK OUT… I DIDN’T WANT TO START A FIGHT, BUT I DIDN’T LIKE HIM MOCKING MY KIDS. I JUST KEPT MY MOUTH CLOSED BUT I WAS FUMING


INSIDE… FINALLY MY SON BEGGED ME TO GET UP TO BAT… HE KNEW HOW GOOD A BASEBALL PLAYER I WAS AND HE WANTED ME TO ‘SHOW UP’ JOEY & HIS PINHEAD FATHER JOE Sr. FINALLY I GAVE IN AND I USED A KIDS T-BALL BAT… IT WAS A SMALL BAT, THESE KIDS WERE 9 YEARS OLD FOR GOD’S SAKE… ANYWAY, JOE Sr. THOUGHT HE WAS GOING TO STRIKE ME OUT AND HE THREW A FASTBALL RIGHT DOWN THE PIPE… YO, I DRILLED IT OVER THE FENCE INTO THE TENNIS COURTS NEXT DOOR… MY SON & HIS FRIEND WHERE ECSTATIC, THEY WERE CHEERING AND HOOTING AS I RAN THE BASES LIKE REGGIE JACKSON… MY SON LOOKED AT ME WITH PRIDE & TEARS IN HIS EYES, AND HE GAVE ME A HUGE HUG… HE THEN TURNED TO HIS FRIEND CHRIS AND SAID, “YA SEE, I TOLD YA, MY DAD IS AWESOME!!!!!”… THAT WAS ONE OF THE GREATEST FATHER & SON MOMENTS I EVER HAD… JOE Sr. WAS STUTTERING TO HIMSELF, IT KILLED HIM THAT I MADE A FOOL OF HIM AFTER HE HAD BEEN BULLYING MY 9-YEAR-OLD SON & HIS FRIEND…..BUT DON’T BE FOOLED, THESE WERE JUST HAPPY MOMENTS FROM THAT TIME… WHEN NIGHTTIME CAME, MY OTHER LIFE TOOK OVER!!!! “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.” BACK IN 2001 AFTER I WAS ARRESTED, WHEN I GOT INTO THE COURTROOM, I REMEMBER AS I WAS STANDING BEFORE THE JUDGE & I QUICKLY LOOKED OVER MY SHOULDER… I COULD SEE MY FATHER SITTING THERE WITH A PAIR OF SUNGLASSES ON, HE HAD TEARS DRIPPING DOWN

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HIS CHEEKS… HE WAS CRYING SILENTLY TO HIMSELF, HE DIDN’T WANT TO LOOK WEAK FOR ME… MY ARREST BROKE HIS HEART… I ALWAYS PRIDED MYSELF BY NEVER DRINKING ALCOHOL OR DOING DRUGS… NEVER SMOKING POT OR CIGARETTES… ALL THIS WAS BECAUSE OF THAT MAN SITTING THERE >> MY DAD!!!!…I IDOLIZED MY FATHER GROWING UP… HE WAS BIG & STRONG AND HE NEVER DRANK OR SMOKED OR DONE ANY DRUGS… NOW HE IS SITTING IN A COURTROOM WATCHING HIS LOSER SON BEING CHARGED WITH DRUG DEALING… I REALLY HURT MY FATHER BUT HE STOOD BY ME REGARDLESS OF HIS HUMILIATION. “We never know the love our parents have for us till we have become parents ourselves.” WHY ALL THE DRAMA NOW… I’VE BEEN VERY SICK AS OF LATE… IT ALL STARTED WHEN I FILMED MY FIRST SEGMENT FOR AN ESPN PIECE ON STEROIDS IN SPORTS… OF COURSE WHO ELSE BETTER TO USE THAN ‘BIG MOUTH’ GREGG VALENTINO… WE (ESPN & I) SPENT ABOUT 10 HOURS FILMING AT BOB BONHAM’s STRONG & SHAPELY GYM AS I TOLD THE STORY OF MY DRUG DEALING DAYS BACK IN THE MID-’90s BEFORE I WAS ARRESTED… I TALKED ABOUT MY ARREST, MY PAST STEROID USAGE AND MY FAMILY DRAMA AFTER MY ARREST etc. AT THE END OF THAT NIGHT OF FILMING WITH ESPN, I HAD LITTLE PANGS OF PANIC ANXIETY, NOTHING TOO MAJOR YET, BUT ENOUGH THAT MY GIRLFRIEND NOTICED IT RIGHT

AWAY… A FEW DAYS LATER THE WHOLE A-ROD SCANDAL BROKE AND I WAS GETTING A BUNCH OF PHONE CALLS FROM A FEW TV NEWS STATIONS WANTING MY OPINION ON A-ROD… I WENT ON NEWS 12 WESTCHESTER WHO ONLY SHOWED FILM CLIPS FROM MY ARREST 8 YEARS AGO; MEANWHILE THE PIECE WAS SUPPOSED TO BE ON MY OPINION OF A-ROD TAKING STEROIDS… THAT NIGHT WHEN I WATCHED NEWS 12 I GAGGED > I WAS VERY UPSET AND FELT TOTALLY BETRAYED THAT THEY USED OLD NEWS FOOTAGE ABOUT ME AND MY ARREST 8 YEARS AGO, INSTEAD OF WHAT I HAD TO SAY ABOUT A-ROD… THIS REALLY BOTHERED ME A LOT AND THAT PANIC ANXIETY PANG CAME BACK A LOT STRONGER… VERY STRONG!!!... AS A MATTER OF FACT, I’VE BEEN WEARING A BASEBALL HAT EVERY DAY SINCE THAT SHOW AIRED, TO HIDE MY BALD HEAD AND CHANGE MY LOOK— I JUST WANNA BE INVISIBLE/ UNRECOGNIZABLE… I KEPT SAYING TO MY FAMILY & FRIENDS >> “THAT SHIT IS 8 YEARS OLD— WHY CAN’T THEY JUST LET IT BE AND PUT ON WHAT I SAID ABOUT AROD— WHY CALL ME AND ASK MY OPINION IF YOU DON’T WANT TO USE WHAT I SAID?” I


WAS REALLY FEELING THE OLD WOUNDS OF MY ARREST AND MY PAST MISTAKES… THEN A FEW DAYS LATER, I LOGGED ONTO MD.COM, WHERE I SAW A VIDEO ABOUT SOME BODYBUILDER BEING ARRESTED AND ALTHOUGH HE IS A TOTAL STRANGER TO ME, I DON’T EVEN KNOW HIM, JUST SEEING THE PAIN ON HIS FACE IN THE ARREST VIDEO PUSHED ME EVEN DEEPER INTO MY OWN PERSONAL ANXIETY… BY NOW EVERYTHING WAS SETTING ME OFF… FINALLY, THE STRAW THAT BROKE THE CAMEL’S BACK CAME JUST ONE DAY LATER WHEN I PICKED UP MY DAUGHTER FROM SCHOOL AND SHE TOLD ME THAT TH HER 7 GRADE FRIENDS WATCHED A FILM ON TEENAGE DRUG ADDICTION AND ITS CONSEQUENCES... SHE TOLD ME THAT ALL HER FRIENDS WHERE CHEERING BECAUSE IN THIS FILM THEY HAD A FEW CLIPS OF ME TO SHOW STEROID ABUSE!!!… NOT BARRY BONDS… NOT A-ROD >> ME!!!... SHE SAID ALL HER GIRLFRIENDS RAN UP TO HER AND TOLD HER THEY SAW HER DAD (ME) IN THIS SCHOOL DRUG VIDEO “BUT IT’S OK BECAUSE A-ROD TOOK STEROIDS AND LOOK HOW COOL & FAMOUS HE IS, YOUR DAD IS SO COOL & FAMOUS TOO!!!!” OH YES THEY SAID THAT!!!! ONE GIRL (MY DAUGHTER’S FRIEND) ACTUALLY BRAGGED TO THE OTHER KIDS THAT GINA IS HER COUSIN AND I AM HER FAMOUS UNCLE (TOTALLY NOT TRUE!!!!)… YO’, WHEN THIS CAME OUT OF MY DAUGHTER’S MOUTH AND I SAW THE PROUD LOOK ON HER (GINA’S) FACE AN ALARM WENT OFF IN MY EARS… I ALMOST DROVE OFF THE ROAD!!!… I COULDN’T BREATHE, I WAS TOTALLY GASPING FOR AIR, I FELT LIKE I WAS GOING TO PASS OUT… MY HEAD GOT REAL HOT AND I STARTED TO SWEAT… I HAD TO TRY REAL HARD TO HIDE MY TREMBLING AND MY SHEER FEAR/ANXIETY ATTACK FROM MY DAUGHTER WHO WAS SITTING IN THE BACKSEAT OF MY CAR!!!!… ALL THESE EVENTS HAP-

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PENED WITHIN JUST A FEW DAYS OF EACH OTHER AND NOW A HUGE DAM OF EMOTION EXPLODED DEEP INSIDE ME, I WAS A TOTAL MESS!!!!… I HAD EXTREME FEAR AND ANXIETY LIKE NOTHING I HAVE EVER EXPERIENCED IN MY LIFE… AT THIS POINT, EVERYTHING SET ME OFF… AT A RED LIGHT I SAW A BUMPER STICKER THAT SAID “SAY NO TO DRUGS,” WHICH HAD ME TREMBLING IN MY SEAT (NOT AN EXAGGERATION, IT REALLY HAPPENED) & BROUGHT ‘BOILING HOT’ TEARS BURNING DOWN MY CHEEKS… I QUICKLY DROVE OVER TO MY SISTER’S HOUSE, DROPPED OFF MY DAUGHTER, THEN RAN TO MY HOUSE, PUKED A FEW TIMES, THEN SHIVERED IN A COLD SWEAT AND IN UTTER FEAR/ANXIETY/ DEPRESSION ON MY BED… I WAS HAVING POSTTRAUMATIC STRESS FROM MY OWN LONG-TIME, BOTTLED-UP FEELINGS FROM 8 YEARS AGO… LISTEN, I HAVE DONE NOTHING WRONG AND I LIVE A VERY CLEAN LIFE (NO STEROIDS) SINCE MY ARREST 8 YEARS AGO AND EVEN THOUGH SOME OF THESE EVENTS HAD NOTHING TO DO WITH ME PERSONALLY, I COULDN’T BREATHE, EAT OR FUNCTION NORMALLY… HELL, I LOST ABOUT 15 to 20 POUNDS IN JUST A FEW DAYS JUST FROM FASTING… MY MUSCLES DISAPPEARED & MY BODY TURNED TO A PILE OF MUSH… I WENT DAYS WITHOUT ANY FOOD AND WENT 2 WEEKS WITHOUT EVEN SHOWERING, NOT TO MENTION NO MORE THAN AN HOUR’S SLEEP EACH NIGHT… IT’S LIKE THIS OPENED UP A CLOSED DOOR DEEP INSIDE ME… IT’S A NIGHTMARE… THE CRAZY THING IS, I ALWAYS FELT THAT PEOPLE WHO EXPERIENCE FEAR/ANXIETY/ DEPRESSION WERE WEAK-MINDED & PATHETIC… I WAS WRONG!!!!!!! AT THIS POINT, I WAS GOOD FOR NOTHING, I COULD ONLY LAY ON MY BED CURLED UP IN A BALL, SOMETIMES CRYING, SOMETIMES IN FULL-FLEDGED FEAR LIKE I WAS BACK IN A JAIL CELL OR A WAR ZONE WITH GUNS

TO MY HEAD AGAIN… I WAS GETTING PARANOID DELUSIONS TOO…I FELT EVERYONE WAS WATCHING ME AND OUT TO GET ME!!!… MY GIRLFRIEND CALLED ME MEL, SHE SAID I REMINDED HER OF MEL GIBSON IN THE MOVIE “CONSPIRACY THEORY”… MY PARANOIA WAS GETTING OUT OF CONTROL & PUSHING ME DEEPER INTO FEAR & DEPRESSION… ASIDE FROM NON-STOP DIZZY NOSEBLEEDS, I WAS FREEZING, YET IT WAS 75 DEGREES IN MY HOUSE… I HAD MASSIVE DIARRHEA & OCCASIONAL VOMITING, YET I HAD NOT EATEN FOOD IN DAYS… I WAS AFRAID TO LEAVE MY BED, I WAS HAVING A TOTAL PARANOID NERVOUS BREAKDOWN… MY PARANOID MIND SAW EX-DRUG DEALERS IN MY ROOM WAITING FOR ME AGAIN… KEEP IN MIND, I HAVE NO MEDICAL BENEFITS SO I CAN’T SEE A DOCTOR… AT ONE POINT, I ACTUALLY WANTED TO DIE, TO JUST GO TO SLEEP AND NOT WAKE UP… MY PAST DEMONS WERE RIPPING ME APART FROM THE INSIDE-OUT… I’M NOT ON MEDICATION, I’M RUFFING IT OUT MYSELF, I DID THIS TO ME, NOW I GOTTA FIX IT… IT WAS ALL SOMETHING LOCKED DEEP INSIDE ME AND THE ESPN TAPING WHERE I WAS RE-LIVING MY PAST STARTED CRACKING MY INNER ‘DAM OF EMOTIONS’ (BAD STUFF MY MIND BURIED) TILL FINALLY MY DAUGHTER’S SCHOOL FILM BROUGHT IT OUT INTO A TOTAL BREAKDOWN… IN CASE YOU’RE WONDERING, NO > I DO NOT TAKE ANY HEAD MEDICATIONS OR PARTY DRUGS, THIS IS NOT BROUGHT ON BY A BAD NIGHT OF PARTYING, I DO NOT DRINK, I DO NOT SMOKE & I’M CERTAINLY NOT ON STEROIDS… THIS WAS SIMPLY BROUGHT ON BY A VERY BAD PAST... THIS IS NOW A NEW CHAPTER IN MY LIFE… MY NEW MISSION STATEMENT….I AM NO LONGER GOING TO VERBALLY GIVE STEROIDS THEIR GLORY , I JUST WANT NO PART OF DISCUSSING THE WHOLE STEROID SUBJECT…NO, I HAVENT


SOLD OUT AND I AM NOT A HYPOCRYTE…IM ONLY SPEAKING MY MIND AS I ALWAYS DO , THE WHOLE “JUICE HEAD” LIFESTYLE I LIVED A LONG TIME AGO I WHAT I AM EMOTIONALLY PAYING FOR NOW ….FIRST OFF “STEROIDS ARE ILLEGAL” SO FUCKING AROUND WITH STEROIDS IS BREAKING THE LAW… IT DOESN’T MATTER WHETHER I THINK THEY SHOULD OR SHOULDN’T BE ILLEGAL, WHAT MATTERS IS “THEY ARE ILLEGAL” < BOTTOM LINE!!!... ME OPENING MY BIG MOUTH IN THE MEDIA HAS DISGRACED MYSELF AND MY FAMILY ENOUGH!!!… NO MORE!!!!... TO HAVE MY DAUGHTER’S SCHOOL WATCH ME AS A FEATURED DRUG ABUSER ON THEIR SCHOOL FILM, NOT BECAUSE OF MY ACCOMPLISHMENTS, BUT INSTEAD BECAUSE I’M AN EXSTEROID USER, IS THE STRAW THAT BROKE THE CAMEL’S BACK. IN THE ’90s, WHAT I WENT THROUGH ON THE STREETS OF NEW YORK CITY WAS HORRIBLE > I WAS ALMOST KILLED WITH GUNS TO MY HEAD A BUNCH OF TIMES, MY MOM DIED, MY WIFE LEFT ME, MY GIRLFRIEND KILLED HERSELF WITH A DRUG OVERDOSE AND THEN GETTING ARRESTED & LOSING EVERYTHING FROM MY MONEY, MY CAR, MY GYM, MY DIGNITY, I WAS LEFT WITH NOTHING!!!!… AND TO TOP IT ALL OFF, MY SON TURNED AWAY FROM ME TOO… YES THIS WAS ALL LONG AGO BUT I BURIED ALL THOSE FEELINGS... NOW I AM LIKE A VIETNAM VET WHO ALMOST 10 YEARS LATER HAS A SERIOUS CASE OF “BOMBS BURSTING IN HIS EARS.” I ACTUALLY CONSIDERED LEAVING THIS SPORT, BUT NOW I’M THINKING > MAYBE I CAN HELP OTHERS FROM FALLING INTO THE BLACK HOLE THAT I FELL INTO YEARS AGO... IN BODYBUILDING THE DRUG USE IS OUT OF CONTROL AND IT’S NOT WORTH IT, WITHOUT A SUPPLEMENT CONTRACT THERE’S NO MONEY IN PRO-BODYBUILDING!!!... IT COSTS A LOT OF MONEY TO PREPARE FOR A SHOW, THAT’S

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WHY THE DRUG DEALING IS SO WIDESPREAD AMONG PRO & AMATEUR COMPETITORS… I MAKE MORE MONEY WITH MY MD CONTRACT THAN MOST PROS MAKE FROM BODYBUILDING ALONE… YES, STEROIDS HAVE A PLACE IN MEDICINE FOR MEN WHO NEED THEM WITH A DOCTOR’S CARE, BUT SELLING THAT SHIT OR BUYING IT ON THE STREET/IN THE GYM OR OFF THE INTERNET >”IS AGAINST THE LAW AND WILL PUT YOU IN JAIL”… WARNING > DON’T CRY OR RAT OUT YOUR FRIEND WHEN YOU’RE SITTING IN JAIL… “IF YOU CAN’T DO THE TIME, THEN DON’T DO THE CRIME!!!” BE A MAN!!! I TOOK MY LUMPS MYSELF!!!” THE REALLY SAD THING IS > MOST JUICEHEADS DON’T EVEN COMPETE— THEY JUST TAKE STEROIDS TO LOOK BIG AND IMPRESS ALL THE LITTLE GIRLIES AT THE MALL, TO BE MR. MALL, MR. BEACH OR MR. NIGHTCLUB “IF I SIT HERE AND GLORIFY STEROIDS AND THEN SOME KID HEARS MY BULLSHIT AND HE BREAKS THE LAW, GETS ARRESTED DESTROYING HIMSELF AND HIS FAMILY LIKE I DID, THEN I FAILED HIM!!! > AND AS A PARENT WITH A VOICE IN THE MEDIA, I AM OBLIGATED TO HELP HIM… IT AIN’T WORTH THE CONSEQUENCES (JAIL)… NOW I KNOW WHAT YOU’RE THINKING > VALENTINO AREN’T YOU THE GUY WHO SAID “STEROIDS ARE AS AMERICAN AS APPLE PIE” IN THE MOVIE “BIGGER, STRONGER, FASTER”… YES I AM , BUT I AM ALSO THE FATHER WHO HAS TO HAVE HIS 11-YEAR-OLD DAUGHTER & HER FRIENDS WATCH A SCHOOL VIDEO WITH HER DAD (ME) STARRING AS A FEATURED ‘DRUG ADDICT’… NOT GOOD!!!!... I NOW SAY “I’M SORRY” TO ALL THE PARENTS WHO HAVE YOUNG KIDS WHO LOOK UP TO ME AS A ‘BODYBUILDING MEDIA VOICE’ … THEY SEE ME ON A MOVIE SCREEN GLORIFYING STEROID USE IN SPORTS, I AM NOW ASHAMED & A DISGRACE TO PARENTHOOD, I BEG YOUR PARENTAL FORGIVENESS!!!... YES, NOW IT IS MY CHILD WHO

WILL SUFFER HUMILIATION FOR MY PAST STUPIDITY… THE SAD THING IS, I WAS ONCE AN AWESOME NATURAL BODYBUILDER, FOR 23 YEARS— I WAS 100 PERCENT DRUG-FREE, I HAD PRIDE… I NEVER EVEN TOOK A TYLENOL BACK IN MY DAYS AND NO ONE IN MY CLASS COULD BEAT ME!!!!… I RUINED A GREAT PHYSIQUE TO LOOK LIKE A SIDE SHOW FREAK… IT’S MY FAULT FOR MAKING POOR CHOICES & FOR OPENING MY BIG MOUTH ON TV SHOWS, MOVIES AND SHOOTING A SHIT-LOAD OF OIL-BASED STEROIDS INTO MY ARMS (NOT SYNTHOL DON’T START WITH THAT BULLSHIT— FUCK YOU!!!)… I GAINED FAME, BUT NOT IN A GOOD WAY, AFTER ALL CHARLES MANSON IS FAMOUS TOO… IT TAKES A LOT OF GUTS TO SIT HERE AND OPEN UP TO YOU ALL LIKE THIS… I KNOW, I WILL EAT MY OWN SHIT FOR THIS BUT CAN TELL YA THIS MUCH > I WANT MY LIFE BACK, I WANNA FEEL NORMAL AGAIN AND I WANT MY SON TO BE WITH ME AGAIN… YOU CAN ALL KEEP YOUR ‘NEED TO BE HUGE’ BULLSHIT > I DON’T WANT IT ANYMORE!!!... YO’, I DIDN’T NEED STEROIDS, I WAS SUPERBUILT WITHOUT THEM AT 36 WHEN I STARTED… AND THE SAD THING IS A-ROD DIDN’T NEED STEROIDS EITHER, HE WAS ONLY 20-SOMETHING (TOO YOUNG) AND THE BEST HITTER IN BASEBALL WITHOUT THEM!!… NOW A-ROD LOST EVERYONE’S RESPECT AND WILL BE ‘LABLED FOR LIFE’ WHEN THERE WAS NO NEED FOR THAT SHIT... SO NOW WHEN I SEE MY DAUGHTER LATER TODAY I GOTTA TELL HER TO TELL HER FRIENDS THAT DADDY & A-ROD WERE WRONG AND WHAT WE DID WAS ILLEGAL AND COULD DESTROY LIVES & PUT YOU IN JAIL!!!!… I KNOW MY DAUGHTER LOVES HER DAD AND HER DAD LOVES HER WITH ALL MY HEART… I KNOW I MAY LOSE A FEW ‘FANS’ AFTER READING THIS, BUT I DON’T CARE, I LOST MYSELF A LONG TIME AGO & NOW I WANT ME BACK!!!! NEXT MONTH > BACK TO NORMAL… GV


TRAINING, NUTRITION, DIET, & SUPPLEMENTATION With Eric Broser & Layne Norton

NOJUICE Bodybuilding Drug-Like Gains For Drug-Free Bodybuilders,

Part 2

By Eric Broser In last month’s “No Juice” I began discussing the processes behind muscle hypertrophy and what type of physiological trigger is necessary to set them in motion. I also introduced you to a training protocol I developed in the last couple of years meant to precisely address these issues: Fiber Damage/Fiber Saturation, or simply FD/FS. Part one of this piece focused on the Fiber Damage portion of the program, which is meant to maximally ‘traumatize’ the muscle fibers in order to set the anabolic machinery in motion. Now I would like to talk about Fiber Saturation and the role it plays in encouraging rapid gains in lean tissue once you have sufficiently torched your muscles with the specific FD training techniques.

The Hurricane Is Over… It’s Time to Clean Up! While it is absolutely essential to train in a manner intense enough to stimulate the anabolic process, it is equally as vital that one does everything possible to facilitate the body’s recuperative mechanisms as well, for if you fail to do so, your progress will stagnate no matter how hard you go at it in the gym. Once you have caused sufficient micro-tears in the muscle fibers, the goal is to bathe them with as much nutrient/hormone-rich blood as you possibly can. In other words, it’s time to chase the pump, and chase it furiously! The idea here is to begin generating immediate repairs to the damaged muscle tissue, so that you will already be ahead of the game once you return home from the gym.

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After quite a bit of experimentation with various Fiber Saturation protocols, I have found that what works best for our purposes are: 1) Very High Repetitions, 2) Continuous Tension, and 3) Post-Activation Supersets (i.e., a compound movement followed by isolation movement). I recommend a 1/0/1/0, or ‘piston-like’ tempo, where the weight is in almost-constant motion when performing your FS sets. This is not the time to ‘stretch and squeeze,’ as all we wish to do in this phase is force so much blood into the target muscle that it feels as if it may burst! The muscle has already undergone the trauma necessary during the Fiber Damage portion of the workout, and now it is time to nourish, repair and recuperate!

And Speaking of Nourishment! In order for FD/FS training to work to its greatest potential, I developed a specific nutritional protocol to be used in conjunction with the program. The types of training techniques utilized during the FD phase are very brutal to both the muscles and CNS, which is why the FS stage of the workout is a necessary component. Since there will be a tremendous amount of blood circulating to the muscles during FS (almost five times as much as when at rest), we can take further advantage by overloading the system with certain nutrients before, during, and right after training. The period immediately preceding the workout to shortly after is your greatest opportunity nutritionally to hasten the muscle-building process! In fact, I would postulate that FD/FS training is about 30-40 percent more effective for muscle hypertrophy when the following protocol is utilized: www.musculardevelopment.com

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30-45 Minutes Before Training: Whey Protein Isolate…50 grams Waxy Maize Starch or Maltodextrin…50 grams Vitamin C…1000 mg Phosphatidylserine… 800 mg (efficient cortisol blocker) Sip Throughout Workout: Gatorade or similar product containing electrolytes and glucose… 50 grams Essential Amino Acids 5-10 grams BCAAs…10-15 grams Glutamine…10-15 grams Creatine Monohydrate…5 grams Beta Alanine…3 grams 15-30 Minutes Post-workout: Whey Protein Isolate… 50 grams Vitargo… 50 grams Leucine… 5-10 grams Antioxidant Blend (there are several excellent products available)…1 serving

*Other ingredients can also be utilized as well, such as ATP, citrulline, arginine, ALA, energy boosters, etc., but the above is more than adequate to maximize the benefits of If on a budget, the most important items would be the whey isolate, a liquid/powdered fast-acting carbohydrate source, creatine and leucine. *The example above is based on a bodybuilder in the range of 200-250 pounds, although the exact amounts of each nutrient will vary somewhat, due to several important factors.

FD/FS in Action Now that I have bombarded you with the ‘whats’ and ‘whys’ of FD/FS, let me show you what a typical day of training might look like, using a couple of examples drawn directly from my own training journal: Chest: Hammer Incline Press… 3 x 3-4 (2/0/X tempo) Smith Incline Press… 2 x 4-6 (6/1/X tempo) Flat DB Flye… 2 x 6-8 (2/4/X tempo) Machine Bench Press… 2 x 25-30 (1/0/1 tempo; non-lockout reps) Superset: Bodyweight Dips (1/0/1 tempo; non-lockout reps)/ Cable Crossover (1/0/1 tempo)…1 x 20-25 each Quads: Hack Squats…3 x 3-4 (2/0/X tempo) Angled Leg Press…2 x 4-6 (6/1/X tempo) Sissy Squats…2 x 6-8 (2/4/X tempo) Squats…1 x 25-30 (1/0/1 tempo) Superset: Vertical Leg Press (1/0/1 tempo; non-lockout reps)/ Leg Extension (1/0/1 tempo)… 2 x 20-25 each

*Rest between sets on the first three movements should be about 2-3 minutes. Rest between sets on the remaining move-

ments should be 60-90 seconds and no more, as we are looking to literally swell the target muscle with blood as quickly and forcefully as possible.

Final Words Because of the extremely demanding nature of FD/FS training, I highly recommend that it only be utilized during periods of the year when gaining muscle mass is the primary goal. You need to be well-fed and completely rested to truly reap the rewards of this program. With the exception of the most advanced bodybuilders, and/or those who do not train drug-free, I do not feel that FD/FS should be used during a cutting phase, except for perhaps the very early stages. Further, FD/FS was not created for continual use, and should be cycled in and out of your regular training regimen, whether it be Power/Rep Range/Shock, DC, HIT, or any other method. It should only be used for two- to three-week periods, or both physical and/or mental burnout can occur. Consider FD/FS as a ‘short burst’ mega-mass gaining strategy! Many students of mine have added between 8-10 solid pounds in a single three-week FD/FS cycle! Just do me one favor… if you guys try FD/FS and achieve similar results, don’t get pissed at me if some of your supplement cash needs to be put toward a new wardrobe! ■

The Skinny on Dietary Fat and Testosterone By Layne Norton “I think that testosterone is a rare poison.” —Germaine Greer While some may consider testosterone a poison, to those in the bodybuilding industry testosterone is King. Few molecules are held in such high regard within the bodybuilding community as testosterone. It is a word that evokes strong visions of anabolism, muscle, and quite frankly, getting straight-up JACKED. It is no surprise that people have spent many years trying to optimize testosterone levels. For some, that means the use of exogenous hormones. For the majority of us however, maximizing testosterone though diet, training and supplementation is our main focus. For years, many top trainers and gurus have told us that in June 2009


order to maximize testosterone, we need enough fat in our diet. In recent years however, there are those who have taken this idea to the extreme and claimed that very high-fat diets will help increase testosterone above normal levels. Others have also claimed that high-fat diets will also help prevent testosterone decreases while dieting. Is this truly the case? Is a high-fat diet the way to testosterone Heaven? Keep reading, because it’s time to break it down. The reasoning behind the theory by which dietary fat increases testosterone is quite simple. Eating high-fat meals will increase cholesterol and since testosterone is synthesized from cholesterol, a high-fat meal will increase testosterone pro1 duction, due to increased VLDL cholesterol. Metabolism, however, is not this simple.There are several regulatory steps MD 329

NO JUICE BODYBUILDING involved in turning cholesterol into testosterone and unfortunately for us, it is not as easy as merely increasing fat/cholesterol input to get more testosterone output. If this were the case, we would expect to see testosterone increase in response to a high-fat meal. The reality is that research has actually demonstrated the opposite!That’s right, several studies have shown that high-fat meals actually decrease post-meal testosterone 2,3 concentrations! Unfortunately, researchers have provided few possible mechanisms to explain this surprising outcome. Some have suggested that chylomicrons formed during absorption of fats may impair luteinizing hormone release and impair testosterone production, as was previ4 ously demonstrated in vitro. This theory does not appear to 3 hold up in vivo, however. Another theory suggests specific fatty acids somehow inhibit testosterone production in the 4 testis, but little research has been done in this area. Demonstrating that high-fat meals may decrease testosterone output acutely is interesting, but the most important overall factor is long-term effects of various fat intakes on testosterone levels.There is strong evidence to suggest dietary fat intakes below 15-20 percent of total calories 5,6 reduce testosterone levels. It has also been demonstrated that high-fat diets (>40 percent calories from fat) will 5,7 increase testosterone, relative to low-fat diets. It is important to note, however, that while prolonged feeding of a high-fat diet initially increases testosterone, over time testosterone levels may eventually decline to below the ini6,8 tial testosterone levels! What is less clear is whether high-fat intakes can increase testosterone relative to moderate levels of dietary fat. Perhaps the best study examining this subject was per9 formed by Volek et al. The researchers compared six weeks of feeding subjects an isocaloric high-carb low-fat diet (about 56 grams/day, approximately 26 percent of calories) vs. those fed a high-fat low-carb diet (about 157 grams/day, approximately 61 percent of calories) and measured differences in various hormones (including testosterone), fat mass, and body composition.The researchers found that there were no differences between the groups in total testosterone or free testosterone after six weeks of feeding the respective diets. The low-carb, high-fat group did, however, retain more lean body mass and lose more body fat during the six-week diet, but this was likely due to the doubled protein content of the high-fat, low-carb diet vs. the low-fat, high-carb diet (176 grams/day vs. 88 grams/day).The differences in lean body mass could not be explained by any effects of dietary fat on testosterone, since there were no differences in testosterone levels between groups. It is also important to note that this was a weight-loss trial and so these results also demonstrate that super high-fat diets are not better for maintaining testosterone levels during caloric restriction vs. a moderate-fat diet. Within this discussion, it is important to keep a few things in mind. Many of these studies refer to fat intake in percentages of total calorie intake.The problem with this is that 30 percent fat from calories, if you are consuming 3,000 total calories, is much different from 30 percent of

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calories from fat at 2,000 calories (i.e., 100 grams of fat vs. about 67 grams of fat).Therefore, referring to a fat intake as ‘high’ or ‘low’ based purely on percentages is misguided, as it is quite likely that it is a specific amount of fat intake that is required to get the aforementioned benefits from dietary fat, not a percentage of calories. Based upon the currently available research, it is impossible to currently determine how exactly these benefits are reached. Furthermore, while testosterone is a very important musclebuilding hormone, it is crucial to acknowledge that it is not the only factor involved in building muscle. If your dietary fat intake is too great a proportion of your caloric intake, you may miss out on some of the benefits of consuming enough protein and carbohydrates.Therefore, it is important to maintain a healthy balance of protein, carbohydrates, and fats in order to try to maximize the benefits of each. At this point, many questions still remain unanswered regarding dietary fat intake and testosterone production. What can be concluded with current information is that very low-fat diets (<15-20 percent kcals from fat) can reduce testosterone, and consuming a moderatefat diet will normalize testosterone. Furthermore, consuming a very high-fat diet (>40 percent calories from fat) compared to a moderate fat (25-30 percent calories from fat) diet will not further increase testosterone. ■ References: 1. Thelle DS, Cramp DG, Patel I, Walker M, Marr JW, Shaper AG. Total cholesterol, high density lipoprotein-cholesterol and triglycerides after a standardized high-fat meal. Hum Nutr Clin Nutr, 1982;36(6):469-74. 2. Meikle AW, Stringham JD, Woodward MG, McMurry MP. Effects of a fat-containing meal on sex hormones in men. Metabolism, 1990 Sep;39(9):943-6. 3. Volek JS, Gomez AL, Love DM, Avery NG, Sharman MJ, Kraemer WJ. Meikle AW, Stringham JD, Woodward MG, McMurry MP. Effects of a high-fat diet on postabsorptive and postprandial testosterone responses to a fat-rich meal. Metabolism, 2001 Nov;50(11):1351-5. 4. Meikle AW, Benson SJ, Liu XH, et al: Nonesterified fatty acids modulate steroidogenesis in mouse Leydig cells. Am J Physiol, 257:E937-E942,1989. 5. Clinton SK, Mulloy AL, Li SP, Mangian HJ, Visek WJ. Dietary fat and protein intake differ in modulation of prostate tumor growth, prolactin secretion and metabolism, and prostate gland prolactin binding capacity in rats. J Nutr, 1997 Feb;127(2):225-37. 6. Gromadzka-Ostrowska J. Effects of dietary fat on androgen secretion and metabolism. Reprod Biol, 2006;6 Suppl 2:13-20. 7. Dorgan JF, Judd JT, Longcope C, Brown C, Schatzkin A, Clevidence BA, Campbell WS, Nair PP, Franz C, Kahle L, Taylor PR. Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study. Am J Clin Nutr, 1996 Dec;64(6):850-5. 8. Cano P, Jiménez-Ortega V, Larrad A, Reyes Toso CF, Cardinali DP, Esquifino AI. Effect of a high-fat diet on 24-h pattern of circulating levels of prolactin, luteinizing hormone, testosterone, corticosterone, thyroid-stimulating hormone and glucose, and pineal melatonin content, in rats. Endocrine, 2008 Apr;33(2):118-25. 9. Volek JS, Sharman MJ, Love DM, Avery NG, Gómez AL, Scheett TP, Kraemer WJ. Body composition and hormonal responses to a carbohydrate-restricted diet. Metabolism, 2002 Jul;51(7):864-70.


June 2009

PATRICK ARNOLD

By Patrick Arnold

Healthy Joints, Lean Bodies L

ast month, I promised you I would continue my discussion of joint care products and tell you about a few more really cool compounds. However, I changed my mind; I figure that I have to keep some secrets to myself. You see, I have a tendency to be too forthcoming with information, quite often to my detriment. Sorry, sorry. I know you might be disappointed right now, but I can’t give away everything— I have to keep some of my aces in the hole. I will discuss one product— or group of products— which I believe can have remarkable benefit for degenerative joint disorders as well as many other things. I am not talking about something completely novel here, and many of you may be familiar with this stuff. However, no one that I know has ever contemplated these compounds having utility in the treatment and/or prevention of connective tissue problems.

What Are 7-oxygenated DHEA Metabolites?

What is so great about these compounds is that they can do wonderful things for your physique and your performance, while at the same time providing a myriad of additional health benefits.

The compounds I am talking about are the 7-oxygenated DHEA metabolites. You may have heard of 7keto DHEA. That, along with androst-5-ene-3b,7b,17btriol (beta-androstenetriol, or beta-AET), constitutes the two major compounds of interest. Also included are androst-5-ene-3b,7a,17b-triol, androst-5-ene-3b,7b-diol17-one and androst-5-ene-3b,7a-diol-17-one. The granddaddy of all the aforementioned steroid hormones is DHEA. As you probably know, DHEA is produced in the adrenal gland and secreted into the blood-

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stream. It is the largest circulating steroid hormone in the body and it serves several known (and perhaps some as yet unknown) functions. It acts as a precursor to androgens and estrogens and also imparts nongenomic influences upon certain neurological systems in the brain (such as antagonizing GABA-a receptors). But perhaps its most important— and most interesting— function is as the parent prohormone to the amazing class of steroids known as the 7-oxygenated DHEA metabolites. 7-oxygenated DHEA metabolites are renowned for their unique immunostimulatory, anti-obesity, anti-diabetic, anti-inflammatory, and anti-catabolic properties. Many of these benefits are related to the fact that these metabolites antagonize the actions of glucocorticoids (aka cortisol) on many systems in the body. However, there are also modes of action beyond that, such as the stimulation of thermogenic enzymes in the liver. These properties have only recently been observed and described by scientists, and for decades these compounds were thought merely to be inactive androgenic metabolites. Recently, however, the potential for these metabolites in the treatment of conditions such as radiation sickness, Metabolic Syndrome (also known ‘as syndrome X’), autoimmune disorders (such as lupus and rheumatoid arthritis), and cancer have resulted in many of these compounds— as well as some synthetic analogs— being developed as actual pharmaceuticals. Of course, this magazine is about bodybuilding and not general medicine per se, so we should examine www.musculardevelopment.com

June 2009

PATRICK ARNOLD more closely how the special powers of 7-oxygenated DHEA metabolites can be harnessed and exploited for our own selfish, narcissistic benefit. Seriously though, what is so great about these compounds is that they can do wonderful things for your physique and your performance, while at the same time providing a myriad of additional health benefits.

Benefits of 7-oxygenated DHEA Metabolites

7-oxygenated DHEA metabolites, on the other hand, suppress inflammation in a much more finely-tuned and desirable way. While overactive immune system activity at the site of injury is often a culprit behind chronic injury that won’t go away, you don’t have to— nor do you want to— shut down this activity completely to achieve relief and recovery. The way 7-oxygenated DHEA metabolites achieve their goal is thought to be by increasing the activity of a certain group of leukocytes called T-regulatory cells. T-regulatory cells act to keep other immune system cells in check, so that they behave normally and don’t become overactive and destructive. By doing so, the proper balance between destructive immune overactivity and undesirable immune underactivity is struck, and inflammation is controlled while keeping recovery at a healthy pace.

The number one most valuable property of this stuff is its ability to help you get lean. How that works, no one is exactly 100 percent sure. At least two things contribute to this— the ability to stimulate thermogenesis in the liver, and the ability to suppress the activity of cortisol. The hepatic (liver) thermogenesis activity is due to stimulation in the activity of the liver malic enzyme and glycerol-3-phosphatase. Stimulation of these Practical Application enzymes leads to a disruption in the cycling of energy There are many other benefits of 7-oxygenated DHEA in liver cell mitochondria. This metametabolites. The increase in immune bolic inefficiency results in excess The number one most system competence, for example, can energy being thrown off as heat, and help prevent you from catching a cold valuable property of the resulting increased energy this stuff is its ability to or flu. I am not going to delve into demand is fueled by fatty acids. This help you get lean. How these other areas, because they are is pretty much the way thyroid horthat works, no one is not directly related to the realm of mone works in the liver. But unlike this magazine, which is bodybuilding. exactly 100 percent thyroid hormone, these metabolites As far as practical usage of 7-oxysure. At least two do not have the potential for cardiac genated DHEA metabolites go, the things contribute to toxicity, skeletal muscle catabolism, two compounds currently available on this— the ability to or thyroid gland suppression. the supplement market are 7-keto The anti-glucocorticoid role of 7-oxy- stimulate thermogene- DHEA and beta-AET. The former consis in the liver, and the verts into the latter, and vice versa. genated DHEA metabolites as it perability to suppress the Both are potent compounds, but betatains to fat loss is much more difficult activity of cortisol. to pinpoint. One aspect involves supAET seems to be the more active of pression of the 11beta-hydroxysteroid the two. 7-keto DHEA is sold as the 3dehydrogenase type I enzyme responsible for the converacetate, and this form is much more soluble than the sion of circulating cortisone into active cortisol at target free alcohol— and therefore, probably more absorbable. tissues. Another aspect probably involves a modulation of Beta-AET, on the other hand, is sold as the free alcohol. the immune response to cortisol in various sites in the My experience has shown that the 3-acetate is vastly body— especially the visceral area and the liver. The etiolsuperior in solubility. ogy of the Metabolic Syndrome is now known to be intiBoth of these can be taken orally, but their bioavailmately related to immunoregulatory dysfunction. abilities are very low that way. Of course, injection of Elevated cortisol likely plays a key role in this dysfunction these compounds would provide 100 percent bioavailand 7-oxygenated DHEA metabolites may prevent and/or ability, but obviously that method is impractical. One reverse this phenomenon. method that I have found works to provide good Corticosteroid shots are often used when connective bioavailability is the transdermal route. I formulated a tissue injuries produce chronic and debilitating inflamtopical liquid that contains 50 percent 7-keto DHEA 3mation and discomfort. While often quite effective, they acetate and 50 percent beta-AET 3-acetate, and the do nothing to help healing and in fact can lead to furresults have been very impressive. The effects I have ther degeneration. Corticosteroids work in large part by observed are greater fat loss, improved energy, resissuppressing the production of pro-inflammatory tance to illness, and reduction of inflammation. I believe eicosanoids and cytokines. These substances are secretthere are a few transdermal 7-keto DHEA formulas cured by injured cells as well as immune system cells rently on the market, but none that I know of also concalled leukocytes, which are often present at the site of tain beta-AET or beta-AET 3-acetate. I wouldn’t be surinjury. The problem with corticosteroids is that they pret- prised that after this issue of MD comes out, someone ty much shut down all the eicosanoids and cytokines starts to sell one. produced by these immune system cells, including the ones necessary for growth and recovery. That’s it for this month. See you next month. ■

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June 2009

! W N E M N U L O C

ASK THE EXPERT

ANABOLICSQ&A ANABOLUICSA

By William Llewellyn

ANABOLICS Q&A is a monthly session with William Llewellyn, author of the best-selling th anabolic steroid reference guide, William Llewellyn’s ANABOLICS 9 edition. William is widely regarded as one of the world’s foremost authorities on the use of performanceenhancing substances by athletes and bodybuilders. If you have a drug or supplementrelated question that you would like to direct to William, don’t hold back. Please e-mail it to [email protected]. William will answer the most interesting and pertinent questions right here each month.

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expected to increase. Additionally, dimethazine is going to be significantly toxic to the liver, just as methasteron is, so I would not use high doses or long periods of intake. Dimethazine is not a ‘modern’ steroid, as it has been out of commerce for decades now. We also haven’t seen any significant research on the agent since the late 1960s. Clearly the medical community abandoned it long ago, likely because it was never a commercial success. As such, it is not possible to get a modern grasp on its medical toxicity and effectiveness. But we do know enough about its general and structural properties to make the judgments above. I would not recommend dimethazine if you are trying to find a very mild and safe steroid. I can say, however, that it is the only OTC designer steroid currently available that was ever once sold as a human pharmaceutical. This gives some sense of comfort, albeit small. In short, the drug still must be respected as you would any other very powerful oral steroid. Conte and Designer Steroids Q: I think Victor Conte took a shot at you on MD radio. He was commenting that ‘designer steroids’ can’t be used anymore, and that the ‘supposed expert’ on the radio show before him didn’t know what he was talking about. On the previous week’s radio show, you were talking about how designer steroids could still be used. So that must have been you. Who is right, you or Conte? Are designer steroids all detectable now? A: No, designer steroids are not all detectable because of the BALCO scandal. I think Conte is mistakenly under the impression that because the testing bodies have uncovered THG, Madol, and Norbolethone, that the secret may be out www.musculardevelopment.com

June 2009

ILLUSTRATION BY JERRY BECK

Dymethazine Q: What do you think of the designer steroid Dymethazine? Is it any good? Is it really less toxic on your liver and heart than other oral steroids like Dianabol or methasteron? I am looking for a safe, legal steroid. A: I think I can tell you a few things about dimethazine (the correct spelling of the generic drug). Let’s start with the background. First, dimethazine (also referred to as mebolazine in some papers) is an old Italian steroid. It was sold beginning in the 1960s by Ormonoterapia Richter in Italy, and also under license by Lepetit in France. It was used medically for a variety of purposes including the treatment of wasting, the promotion of fracture healing, and increasing height in underdeveloped children. The drug is specifically a methylated form of drostanolone (methasteron, commonly known as Superdrol) bound to another of the same molecules with the use of a hydrazine bridge. In the body, dimethazine will be broken down into two molecules of methasteron. For all intents and purposes, dimethazine is a Superdrol product. On a milligram-for-milligram basis, dimethazine it is about twice as potent an anabolic as methyltestosterone. It possesses about the same level of androgenicity, so that its overall balance is much more anabolic than androgenic. Dimethazine also does not aromatize, so it is not prone to causing water retention. Overall, you can expect significant gains in muscle strength and size, hopefully without significant fat or water gain. With regard to your other questions, I don’t see any advantage in dimethazine. It is going to be considerably toxic to your cardiovascular system, just like other potent orals. This means it will suppress HDL (good) cholesterol levels very strongly. Bad cholesterol levels (LDL) are also

ASK THE EXPERT-ANABOLICSQ&A about designer steroids in general, so to speak. The uncovering of these designer steroids makes these specific drugs unusable in sports, as the World Anti-Doping Agency (WADA) testing labs are now looking for them. But the same imperfect testing methodologies remain in place with WADA, with the drugs tested for in a compound-specific manner. This means that if they are not familiar with the compound in question, and it doesn’t share metabolites in common with the drugs they are looking for, they will not find it. You need to remember that the urine is filled with a myriad of different byproducts of metabolism. Your kidneys ultimately excrete a good percentage of everything you ingest. You can’t just point at a urinalysis report and say, “Wait a minute, this doesn’t look right. This compound shouldn’t be here.” There is simply way too much noise for that. This has always been the principal limitation to a compoundbased testing approach. If we look more basically, we find that the concept of a designer steroid is not new to WADA at all. In fact, Oral Turinabol (chlorodehydromethyltestosterone) was arguably the first designer steroid widely-used in competitive sports. You may recall this was one of the secret ‘doping’ steroids of Eastern Bloc countries during the Cold War. Oral Turinabol use went on undetected for years before the testing bodies were aware of it and began looking for it in urine samples. So the sports agencies actually had their first exposure to the designer steroid phenomenon decades ago, and were well aware of the potential for cheating in this manner all along. During this time they made many changes to their testing protocols, but none were able to prevent THG, DMT, and norbolethone from creeping into sports in the modern era. If you closely followed how WADA and its affiliated labs responded to these latest scandals, you found many reports specific to these drugs— but again, no changes to the testing protocols that would prevent another designer steroid from being used in the future. Until such time as there is a major breakthrough with testing, designer steroids will remain the theoretical thorn in the side of WADA and other sports organizations.

Fortaplus Stanozolol Q: I’ve enclosed an empty box of stanozolol called Fortaplus. It is made in Paraguay by IMEG. Is this real?

A: The best I can tell from the empty box is that your product is real. Fortaplus a fairly new stanozolol product, at least as far as its regular availability on the black market is concerned. With authorities in developed nations being more and more active in reducing steroid diversions and smuggling, dealers have been increasingly forced to look toward new markets where bulk orders can be obtained with less red tape. A number of countries in South America are turning out to be growing markets for anabolic steroid exports, Paraguay included. The company IMEG is actually one of the human product divisions of a larger pharmaceuticals conglomerate called Guayaki, known in South America for its line of common generic (though privately-branded) drug products. IMEG makes a few dozen different drug products in total, all of them used in other areas of medicine. Fortaplus appears to be their only anabolic steroid offering at the present time, although one wonders if this will change as the company sees success with the product. As with virtually every steroid product, counterfeits are likely to follow as Fortaplus becomes more popular among bodybuilders. For now, it appears to be (at least for the time being) low on the counterfeiting radar. ■ Know your gear! William th Llewellyn’s ANABOLICS 9 Edition is available now. Order your copy of this monster steroid reference guide today for 25 percent off by calling 888918-7888 or visiting www.AnabolicsBook.com.


June 2009

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.

A

Designer Steroid Injury Report

paper appearing in the Journal of Clinical Gastroenterology (“Prolonged Intrahepatic Cholestasis and Renal Failure Secondary to Anabolic Androgenic Steroid-Enriched Dietary Supplements”) is sure to bring some unwanted government attention to the U.S. designer steroid market. It concerns a collection of potentially very serious injury reports following the use of overthe-counter (OTC) designer steroids, specifically with patients hospitalized for significant liver and kidney toxicity. First, a little background for those unfamiliar. Steroids are indeed back in U.S. supplement stores, and in a big way. And your father’s (OK, big brother’s) prohormones they are not. I am sure it is to the dismay of many people morally or ethically opposed to the use of steroids, but these drugs did not go away when the prohormone ban of 2005 went into effect. In fact, the ban succeeded only in shifting the supply from the milder, naturally-occurring prohormones like ‘andro’ and ‘norandro,’ to a class of ‘designer’ steroids that is far more potent. Basically, when the prohormone market was eliminated back in 2005, supplement companies were left with a ‘high demand’ market and no inventory to sell. The prohormone ban was compoundspecific, so the trick was finding new hormones to sell. Four years and one dusty

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old steroid book from a guy named Vida later, we have a full collection of highly potent synthetic designer steroids— the companies just looked up some of the stronger old steroids and had them newly synthesized. You won’t find them in GNC, but these drugs are widely sold on the Internet and in some of the more ‘aggressive’ bodybuilding-focused supplement stores and gyms. No, they might not be quite legal, but the FDA is very busy and lacks a large police force. This has actually gone on for so long that it has become an almostaccepted part of the industry at this point. It frustrates me when people insist these supplements cannot possibly be the same thing as ‘real’ steroids. Indeed they are the same thing. But let’s get back to the new paper. It


AnabolicResearchUpdate concerns a collection of six injury reports, three from the past 12 months and three that are newly published. The common factor in all cases was significant liver toxicity, including severe itching, yellowing of the eyes, and jaundice. This was accompanied by a variety of other symptoms including an enlarged liver, enlarged spleen, malaise, nausea, vomiting, weight loss, abdominal discomfort, and/or discolored stool. Two of the cases also involved severe kidney toxicity or kidney failure. The supplement involved in three of these cases was Superdrol (methasteron), the very first of the ‘post-prohormone era’ designer steroids. In another case, DMT (desoxymethyltestosterone) was blamed, which is one of the infamous BALCO designer steroids, also very popular on the supplement market. One remaining report involves dehydroepiandrosterone (DHEA), which has no known liver toxicity. This may be the result of a complete error on the part of the physicians involved, or it may be mislabeling. The last case lists the steroidal substance as ‘unknown.’ I will be honest in saying that these injury reports are not necessarily a surprise. These designer steroids are nearly all 17-alkylated, which gives them inherent liver toxicity like other oral steroids. In most cases, these drugs are extremely potent, often many times that of some of the prescription steroids like methandrostenolone and stanozolol. So you have some of the most potent and liver-toxic steroids ever used, available over-the-counter. Most consumers are educated about what they are taking, and use reasonable dosages and short intake periods, avoiding injury. Others may be lulled into a false sense of security, however, and use much more than they should. And even if you are careful, we must always remember that these are still potent, liver-toxic steroids. Injury is bound to happen in some people just by sheer numbers and how widely the steroids are used. Overall, the incidences of injury with these designer steroids are not very great when you consider the popularity of these supplements. In four years, it is very likely than many hundreds of thousands of bottles of the various designer steroids have been sold and used. Most people, therefore, never develop such problems— otherwise we would hear much more about them. And thankfully, of the five patients in this report that were followed after their initial hospitalization, all recovered. So I don’t want this to completely stress out anyone who has been taking DMT, methasteron, or any of the other designer drugs. Still, be careful, and most of all, respect the risks involved in what you are doing. These drugs are liver- and cardiovascular system-toxic. For all intents and purposes, you should assume that the OTC designers are no different than Anadrol or a high dose of D-Bol.

Spiked Supplements and Nandrolone Failures We’ve all read or seen the news reports. They are usually the same thing. “Such and such athlete tested positive for anabolic steroids. Such and such athlete denies using steroids, and believes this is the result of a contaminated nutritional supplement.” This almost seems to be the stan-

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dard response to a drug-testing failure these days. If you are like many people, you have probably been wondering how feasible this explanation is. Is it really possible that some of these athletes have failed completely by mistake, or is the ‘tainted supplement’ excuse really the doping equivalent of ‘the dog ate my homework’— possible, but very far from likely? Researchers at the School of Sports and Exercise Sciences in Loughborough University in the UK, working in cooperation with the Drug Surveillance Group in Cambridgeshire, UK, have just completed a paper that may help answer this question once and for all (Med Sci Sports Exerc, 2009 Mar 7). The study involved giving 20 volunteers creatine supplements that were contaminated with varying levels of the nandrolone-precursor norandrostenedione (‘norandro’). The norandro was added in extremely small (trace) amounts. Each drink specifically contained 5 grams of creatine, 500 mL of water, and either 1 mcg, 2.5 mcg, or 5 mcg of norandrostenedione. The studies found that the 1 mcg dose was not sufficient to cause a positive test result under current World Anti-Doping Agency (WADA) guidelines in any of the subjects. The 2.5 mcg dose, however, resulted in a positive result in 20 percent of the subjects. The 5 mcg dose was more troubling, shown to be sufficient for a positive result in 75 percent of the subjects. For the sake of perspective, a microgram is the smallest weight measurement commonly used in medicine. It is only 1/1000 of a milligram. The doses used in this study were far too small to be visible by the naked eye. The studies make very clear that adding only trace amounts of norandrostenedione to a supplement is capable of resulting in a positive nandrolone doping violation, under current WADA guidelines. As little as 2.5 mcg mixed in with a creatine drink was sufficient to cause a failure in one out of five people, which represents a contamination level of only .00005 percent. Even the 5 mcg dose is so slight as to arguably be very easy to achieve by cross-contamination. While it is important to point out that norandrostenedione is no longer sold as a legal dietary supplement, and therefore is unlikely to be readily involved with a cross-contamination issue today, this paper does make very clear just how sensitive a doping test can be. In the case of norandrostenedione, we can see this excuse as credible, especially a few years ago when norandrostenedione was widely-used in sports supplements. The fact that many other prohormones are still currently sold underlines the fact that drug-tested athletes need to be very careful before taking any supplement. Perhaps the public should be a little less quick to judge when we hear the ‘tainted supplement’ excuse as well. In some cases, the dog may very well have eaten the homework.

The Medical Community May Consider PCT, Finally! The medical community is responsible for nearly all of the advances in the therapeutic use of drugs. This is undeniable. But every once in a while, the bodybuilding/athletic community tends to be a bit ahead of the medical curve on www.musculardevelopment.com June 2009

AnabolicResearchUpdate a particular application. For example, in 1977 the American College of Sports Medicine concluded that steroids were ineffective at promoting increases in strength, muscle size, or athletic performance. It did reverse this position in 1984, when it stated that gains might be better with steroids, only in some individuals! Remember, this was a swift 25 years after athletes were first introduced to Dianabol, and a solid 20 years into a thriving black market for steroids. Clearly, the athletes were far ahead of the doctors in this particular aspect of steroid use. It seems that now, in 2009, the medical community may again be on the verge of recognizing another aspect of steroid use that bodybuilders and athletes have known for decades. The issue is the need for ‘PCT,’ or ‘Post Cycle Therapy.’ For those not immediately familiar, this refers to the need for testosterone-stimulating drugs such as HCG and antiestrogens at the conclusion of a steroid cycle. Physicians have traditionally prescribed steroids alone, even when they are used for brief cycles in an attempt to increase the lean bodyweight of a patient. The patient would simply stop taking the drug at the appropriate time and hope for the best. Bodybuilders and athletes have long understood that when you take steroids, the anabolic oncycle period is followed by a catabolic post-cycle ‘crash,’ where hormonal imbalance (low androgen and high/normal corticosteroid) can rapidly reduce the gains made during drug therapy. To keep your gains, you need to get through this PCT crash. In a paper published online in the February issue of

Medical Hypotheses, Texas physicians Michael Scally and Robert Tan propose that the post-steroid-administration crash be given its own medical diagnosis (“Anabolic steroid-induced hypogonadism:Towards a unified hypothesis of anabolic steroid action,” Feb 19, 2009). Moving forward, the doctors suggest that this issue be identified as ASIH (Anabolic Steroid Induced Hypogonadism), and addressed appropriately. If you’ve read my ANABOLICS 9th Edition, you probably recognize the name Dr. Michael Scally. Scally was instrumental in developing the HPGA Normalization Protocol, which involves the combined use of HCG, Clomid, and Nolvadex to help stabilize the post-cycle hormone levels more quickly. This HPGA Normalization Protocol is (to date) the only medically-proven PCT program, and therefore was highlighted in my book. With the continued work of Scally et al., the medical community may finally ‘get the message’ on this, catching up to the bodybuilders who’ve known for decades about PCT. ■ Know your gear! William Llewellyn’s ANABOLICS 9th Edition (2009) is available now. Order your copy of this monster steroid reference guide today by calling 888-828-8008 or by visiting www.AnabolicsBook.com.

AnabolicEdge

By Jos´e Antonio, Ph.D.

The Joy Of Androgens H

aving just attended the Arnold, one can only marvel at the physiques. Forget about the guys and girls onstage— the guys and girls just walking around the expo hall showcasing how big you can get makes for the best people-watching on the globe! Some of the women have voices deeper than Barry White and biceps larger than Mr. T! We know that androgen use is part and parcel of the elite in the physique world; contrast that with the hoopla surrounding baseball. José Canseco was called a liar and God knows what else for claiming in his books that he injected teammates with steroids and human growth hormone. And like any good witness on the proverbial stand, he named names like Alex Rodriguez and Rafael Palmeiro.Yet baseball beat the proverbial crap out of José for basically telling the truth. In his 2008 book, Vindicated: Big Names, Big Liars, and The Battle to Save Baseball, José Canseco apparently introduced Alex Rodriguez to someone who could provide him with anabolic steroids. Alex denied the accusation more vehemently than a little kid denies taking cookies from the cookie jar as he wipes the crumbs from his mouth. The attitude by society and sports about androgens or anabolic steroids is nothing less than puzzling. Here you have a drug that, when used in the proper doses and durations, can make you more muscular, more powerful and frankly, healthier. But inasmuch as most of society are just ‘sheeple,’ it is thus OK and acceptable to smoke cigarettes, be a fat slob and suffer from the maladies

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of Metabolic Syndrome, but God forbid you work out, eat well and take the dreaded and evil ‘juice.’ When did getting muscular become a ‘bad’ thing? The data supporting the smart use of androgens is growing faster than Kentucky bluegrass after a rainy spring— here are some updates for inquiring minds.

The attitude by society and sports about androgens or anabolic steroids is nothing less than puzzling. Here you have a drug that, when used in the proper doses and durations, can make you more muscular, more powerful and frankly, healthier. Testosterone Tales Recently, I did an interview with a local radio outlet in south Florida, and the topic of androgens was front and center.The interviewer was surprised when I told him that scientific data supports androgen use in the elderly, in HIV patients, and in pediatric burn victims as safe and effective. I mean if four subgroups (kids, burn victims, HIV patients, and the elderly) that are particularly at risk can take a supposedly lethal drug, then why do people get into such a fuss about adult men taking it?There is no logical reason. Many journalists are either stupid or too lazy to read the literature. For example, we know that severe burns are associated with hypermetabolism

and hypercatabolism, leading to skeletal muscle breakdown, lean body mass loss, weight loss and negative nitrogen balance. These are all BAD things. Oxandrolone, a synthetic derivative of testosterone, has been used in adult patients with severe thermal injury to enhance lean body mass accretion, restore bodyweight, and accelerate wound healing. In fact, if journalists would bother to actually read the literature, clinical studies have proven time and time again that oxandrolone works. For instance, oxandrolone 10 mg orally twice daily has been shown to improve wound healing, restore lean body mass, and accelerate bodyweight gain. During the rehabilitation period, oxandrolone therapy with adequate nutrition and exercise improved lean body mass, increased muscle strength and 1 restored bodyweight. Scientists have found that kids who are burn victims can also be helped by androgen administration. Accordingly, “the benefits of adjunct oxandrolone therapy in severely burned pediatric patients have been demonstrated in the acute post-burn injury and long-term post2 burn rehabilitation periods. ”

Love Them SARMs Selective androgen receptor modulators (SARMs) are a class of molecules that maintain the beneficial effects of androgens— e.g., increased muscle mass and bone density— while having reduced activity on unwanted side effects. Why do I have a feeling that in preparation for the 2012 Olympics, there are athletes in China who have given up on andro-


June 2009

AnabolicEdge gens and graduated to SARMs? Mmmm… anyhow, the mechanisms responsible for the tissue-selective activity of SARMs aren’t fully understood.Tissue-specific compound distribution could potentially be responsible for apparent tissue selectivity. Scientists studied a novel SARM called “LGD-3303 [9-chloro-2-ethyl-1methyl-3-(2,2,2-trifluoroethyl)-3Hpyrrolo[3,2-f]quino lin-7(6H)-one], 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. If you’re wondering where the levator ani muscle is, just head ‘down under’ and you’ll find it. Or better yet, just pull out your anatomy textbook. Yes indeed, you have muscles down there. Anyhow, this new SARM, LGD3303, never stimulated ventral prostate above intact levels, despite increasing plasma concentrations of compound; that’s a good thing.Tissueselective activity was maintained when LGD-3303 was dosed orally or by continuous infusion, two routes of administration with markedly different time versus exposure profiles. Despite the greater muscle activity relative to prostate activity, local tissue concentrations of LGD-3303 were higher in the prostate than in the levator ani muscle. LGD-3303 has SARM properties that are certainly worth looking at 3 more closely. The question at hand is whether it can similarly impact other skeletal muscles like the biceps, pecs and delts.

PSA or prostate-specific antigen were treated with intermittent ADT consisting of nine months of complete androgen blockade (CAB) achieved with combined leuprolide and flutamide, followed by an ‘off treatment’ period. They measure cognition and mood at baseline, after three and nine months of ADT and after three months of no treatment. What happened? ADT patients evidenced a significant decline in spatial reasoning, spatial abilities and working memory during treatment, compared with baseline. That sucks! So these guys didn’t know up from down, right from left. OK, maybe not that crazy, but you get the picture. Significant changes in self-rated mood such as increased depression, tension, anxiety, fatigue and irritability were evident during treatment, compared with baseline for ADT patients. No significant changes in either cognitive tests or mood measures were noted for the healthy control group. Many but not all of these changes can return 4 to baseline after cessation of ADT. Sounds to me that androgens are pretty damn important for normal healthy male function. Heck, who needs two people in a household undergoing mood swings? Jose Antonio, Ph.D., is vice president of the National Strength and Conditioning Association. He has a Ph.D. in muscle physiology and is chief executive of the International Society of Sports Nutrition. References:

Androgen Deprivation and Bad Moods Let’s face it. Guys, we make fun of women and their mood swings. We wonder why and how their hormones can alter their moods faster than the heartbeat of a hummingbird. But get this— if you take away androgens from men, they get pretty darn cranky!To wit: this study examined mood and cognitive changes in otherwise healthy men with prostate cancer prior to, during and after androgen deprivation therapy or ADT.Twenty prostate cancer patients without evidence of metastases and with a rising

1. Miller JT, Btaiche IF. Oxandrolone treatment in adults with severe thermal injury. Pharmacotherapy, Feb 2009;29(2):213-226. 2. Miller JT, Btaiche IF. Oxandrolone in pediatric patients with severe thermal burn injury. Ann Pharmacother, Sep 2008;42(9):1310-1315. 3. Vajda EG, Lopez FJ, Rix P, et al. Pharmacokinetics and pharmacodynamics of LGD-3303 [9-chloro-2-ethyl-1-methyl-3-(2,2,2trifluoroethyl)-3H-pyrrolo-[3,2-f]quin olin-7(6H)one], an orally available nonsteroidal-selective androgen receptor modulator. J Pharmacol Exp Ther, Feb 2009;328(2):663-670. 4. Cherrier MM, Aubin S, Higano CS. Cognitive and mood changes in men undergoing intermittent combined androgen blockade for non-metastatic prostate cancer. Psychooncology, Mar 2009;18(3):237-247.


June 2009

By Doctor X

MDWalk-InClinic Walk-in clinics offer convenience and occasionally good medical advice, assuming you survive the aerosolized spray of contagions saturating the waiting room. What walk-in clinics do not offer is a substitute for preventative health or primary care. This ‘Walk-In Clinic’ column is a collection of questions and experiences encountered by a number of physicians who have treated bodybuilders, athletes and gym rats, using performance-enhancing drugs (PED). Any identifying information has been deleted and details generalized to maintain the confidential nature of the relationship. The ‘Walk-In Clinic’ is not designed to provide medical advice or guidance to its readers. It is a representation of problems and questions that PED users ask doctors, physician assistants, clinic nurses, athletic trainers, coaches and pharmacists. The responses do not come from the perspective of hardcore drug users, but health professionals who attempt to understand the drive to excel that causes people to take risks. This column is not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to any individual. It pro-

vides general information for educational purposes only. The information provided in this column is not a substitute for medical or professional care, and readers should not use the information in place of a visit, call consultation or the advice of one’s personal physician or other health care provider. Contributors are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product obtained through this column.

If you believe you have any other health problem, or if you have any questions regarding your health or a medical condition, you should promptly consult your physician or other health care provider. Never disregard medical or professional advice, or delay seeking it, because of something you read on this site or a linked website. Never rely on information in this column in place of seeking professional medical advice. You should also ask your physician or other health care provider to assist you in interpreting any information in this site or in the linked websites, or in applying the information to your individual case. Medical information changes constantly. Therefore, the information in this column or on the linked websites should not be considered current, complete or exhaustive, nor should you rely on such information to recommend a course of treatment for you or any other individual. Reliance on any information provided in this column or any linked websites is solely at your own risk.

Can steroids cause a heart attack immediately? I got real short of breath and kept coughing just after injecting Equipoise into my right glute. It went away, but since everyone says steroids cause heart attacks, I am worried. I am only 23. I am stacking Equipoise with Winstrol tabs. The Equipoise is only 50 mg/ml, so I have to inject 3 cc twice a week and take six tabs a day. The Winstrol is 2 mg tabs. Sometimes a patient comes in and behind the professional façade, the physician wants to slap him or her in the face with a strong dose of reality. This is one of those times. If you ever think you are having a heart attack, you get to the emergency room immediately. Don’t drive yourself; call an ambulance if you have to. Don’t go to a convenience clinic, get to an emergency room. The convenience clinic will just call an ambulance in most cases. The biggest determinant of survival and recovery is time-to-treatment for both heart attacks and strokes. The American Heart Association provides a brief presentation on the signs of heart attack and stroke on their website at http://www.americanheart.org/ presenter.jhtml?identifier=3053. Everyone should take a moment to read this and consider the advice— it could save a life. You might have noticed that shortness of breath was one of the symptoms of a possible heart attack. It is impossible to tell over an e-mail if you suffered a heart attack, particular-

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ly with the limited information given. To exclude the presence of a myocardial infarction (heart attack), physicians will monitor the heart rhythm using an EKG and may draw blood for lab tests. There are other equally serious events that may lead to shortness of breath, including but not limited to: pulmonary emboli (blood clots in the lungs’ arteries), asthma, collapsed lung, abnormal heart rhythm, etc. Clotting events in anabolic steroid users may be underreported. The circulation (blood flow) may be disturbed by narrowing of the arteries, local clot production, or a clot from another area that breaks off and lodges in a smaller artery. Certain anabolic steroids may increase the risks of these events. Stanozolol (Winstrol) is believed by users to be a very mild anabolic steroid, due to its relatively mild properties in bulking, strength gain or aggression. However, stanozolol has a fairly toxic effect on the liver and cardiovascular health. It affects the blood vessels by lowering HDL (good) cholesterol, which may accelerate plaque formation www.musculardevelopment.com

June 2009

! W N E M N U L O C

along the artery walls. If these plaques grow large enough, they can plug up the artery and shut off circulation. However, this rarely occurs at your age (23). More relevant is the possibility of one of these plaques bursting and causing a clot as the artery responds to the damage. Many heart attacks are due to plaque rupture. Again, this is very uncommon at your age. It is important to ask your parents and grandparents about any family history of clotting problems, as some clotting disorders are genetic. Cases of thrombosis (clotting) related to anabolic steroid use are also in the literature. You did not mention how long you have been using anabolic steroids, or if you have any problems with needles. Some people get nervous about injections and can have a vagal response that leads to light-headedness or fainting. There are reports of reactions similar to yours following large volume, oil-based, intramuscular injections, mostly involving drugs other than anabolic steroids. Realize that most injectable anabolic steroids are dissolved in an oil base. Take an equivalent amount of vegetable oil and drop it into a glass of water; notice how the oil and water do not mix. Now, stick a straw into a glass and use the straw to drink the water. What happens when the oil reaches the straw? It does not flow up the straw as well; it might either plug up the straw or if it reaches your mouth, it makes you gag. Blood, more specifically the serum, is mostly water (not counting the red blood cells). Knowing this, think about what might happen if the needle is not embedded into your gluteus muscle, but instead

reaches a vein; the glute, like most muscles, is very vascular, to meet the metabolic demands of exercising muscle. The 3 cc of anabolic steroid-containing oil is injected directly into the bloodstream, instead of forming a slow-release depot in the muscle. This bubble of oil, if injected into a major vein, can travel right up to the heart, passing through and entering the circulation of the lungs. The oil bubble doesn’t cause any problems until it hits the smaller arterioles and capillaries of the lungs. Just like the oil in the straw, the oil in the capillaries interferes with the local blood flow, causing shortness of breath and coughing until the oil clears and is diluted in the heart and peripheral circulation. Your symptoms are suggestive of this event, but it is a matter of professional responsibility to tell you that you need to discuss this with your personal doctor. There is no way to rule out other more serious possibilities without a more thorough history, physical exam and diagnostic tests. This question offers a good opportunity to discuss proper injection technique, to avoid this mishap in the future. When injecting into the muscle, it is important to draw back slightly on the syringe plunger. If bright red blood is pulled back into the syringe, the needle is in a blood vessel. It is necessary to pull the needle back slightly, and re-test (pull back on the plunger again). It is likely that many anabolic steroid users have injected into a blood vessel, but smaller volume injections are much less likely to cause noticeable symptoms.

I can get Clen [clenbuterol] pretty cheap. Why do I have to cycle Clen if I can just keep using more? Can’t I just use blood pressure meds if I get jittery? This question tells me you follow the ‘more is better’ philosophy and will push the envelope until something goes wrong. Individuals, coaches or parents are happy to ignore signs of drug use, as long as it brings fame or financial reward— but when something goes wrong, they blame the system or the drugs. Lyle Alzado wrongly blamed his brain tumor on his use of anabolic steroids, confusing the issue publicly and hampering efforts toward policy changes regarding clinical use. A recent interview with former Michigan State standout and NFL lineman Tony Mandarich focused on his anabolic steroid use in college and the fact that he failed to disclose the fact to reporters [gasp], essentially trivializing his confession of years-long abuse of painkillers and alcohol during his relatively unimpressive NFL career. Oddly, there isn’t as much of an uproar of the admitted past drug and/or alcohol use of Presidents George W. Bush, Bill Clinton or Barack Obama. One can only imagine that there’s something in the application for the highest elected office in the most powerful nation that asks about past use of illegal drugs. Getting back to your question, I will not condone or suggest that the use of clenbuterol in escalated (increasing) amounts is safe or can be managed by abusing another drug to block some of the negative side effects; especially not in the setting of unsupervised self-administration of the drugs. Your e-mail address suggests you are male, so I am assuming you plan to use the clenbuterol for fat loss purposes. Clenbuterol is a potent lipolytic (fat-reducing) agent, but it has the drawback of quick habituation, presumably June 2009


due to downregulation of the receptors at the level of the muscle cell and fat cell. The anabolic (muscle-building) effects of clenbuterol require much higher concentrations than humans can tolerate. However, there has been research performed on people undergoing therapy to treat severe congestive heart failure that used very high doses of clenbuterol for several months. In these studies, people who had such poor heart function that they required the placement of mechanical pumping devices were given clenbuterol in escalating doses until they were taking 720 mu grams (micrograms) daily; to prevent dangerous elevations in heart rate, a selective beta-1 antagonist was provided. These patients demonstrated significantly greater lean mass and strength. Not surprisingly, endurance was not improved. Therapeutically, clenbuterol is used at a dose of 40-80 mu grams/day; bodybuilders generally do not exceed 120-160 mu grams/day because they cannot tolerate the side effects. Though the ‘bodybuilding’ dose of clenbuterol, or even the therapeutic dose may increase fat loss, it does little for muscle gains (lean mass or strength). A follow-up study of similar patients with heart failure showed that an 80 mu grams/day dose did not improve strength, though the leanto-fat ratio improved in the clenbuterol group. If the day comes when people can be monitored by a health professional, then there might be a role for using a beta-1 antagonist in combination with clenbuterol in muscle-wasting disorders. It is highly unlikely you will live to see the day the FDA allows clenbuterol and beta-1 blockers to promote muscle hypertrophy. ■ MD 353

INJURY & REHABILITATION

AskTheDoc

By Victor Prisk, MD

I was training for a show and was using many different ‘supplements’ to prepare for the contest. I was on a ketogenic diet and eating a lot of fish. I was diagnosed with pancreatitis and had to pull out of the show. Can you explain why this happened? This is a situation that I have seen and heard of on two different occasions. First, let’s go over what pancreatitis is. The pancreas is an organ that lives deep in the abdomen. It has many crucial physiologic purposes. First and foremost, it produces enzymes responsible for digestion of proteins and carbohydrates. This, in combination with its production of insulin, makes it unequivocally the most important organ for a bodybuilder. Pancreatitis is simply inflammation of the pancreas. However, this is not a simple process or simple problem to deal with. Pancreatitis can be acute or chronic. The episode that you had was likely an acute episode, unless it has been ongoing. It is possible that if the inciting agent that resulted in your pancreatitis is not removed or discontinued, the situation could develop into chronic pancreatitis. Pancreatitis can develop because of many different reasons and we will discuss the most common ones that may affect a bodybuilder on ‘supplements’ or anabolic or ancillary drugs. In the United States, the most common cause is gallstones obstructing the outflow of enzymes from the pancreas. Gallstones may precipitate in cases of hypercholesterolemia (high cholesterol) especially after fatty meals or at times of extremely rapid weight loss. These most often occur in fat, 40, females who are fertile (the four F’s). High levels of estrogen, as can occur with testosterone supplementation, may increase cholesterol levels in bile and also decrease gallbladder motility, resulting in gallstone formation. The treatment is to remove the stones via endoscopy or even removal of the gallbladder. Other hereditary predispositions toward very high triglyceride levels can lead to pancreatitis as well. The second most common cause of pancreatitis is excessive alcohol consumption. I would hope that you weren’t binge drinking when preparing for your show. There are more rare causes of pancreatitis that could be a part of your training and supplement regimen. Hypercalcemia and elec-

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trolyte imbalances and the use of diuretics such as furosemide (Lasix) or hydrochlorothiazide (as in Dyazide) may cause pancreatitis. Also, the buildup of estrogen during testosterone supplementation may also directly cause pancreatitis. Even more notably, D-Bol has been implicated in cases of pancreatitis. For those who haven’t experienced this problem, the signs and symptoms include severe upper abdominal pain with radiation to the back, nausea and vomiting, while blood pressure may be high or low (if internal bleeding or severe dehydration), and abdominal tenderness that is not in proportion to the pain (because the pancreas is deep within the abdomen). The diagnostic criteria for pancreatitis are two of the following three features: 1) abdominal pain characteristic of acute pancreatitis, 2) serum amylase and/or lipase ≥three times the upper limit of normal, and 3) characteristic findings of acute pancreatitis on a CT scan. Complications may include high blood glucose and thus diabetes, dehydration with acute renal failure, hemorrhage into the abdomen causing shock, lung irritation from pancreatic enzymes damaging the lung and thus respiratory distress, and wholebody inflammation and resulting multi-organ failure. Phew… that’s nasty! Unfortunately, once you have pancreatitis the only treatment is to remove the inciting agent and wait it out with supportive measures. The biggest component of the therapy is pain control. Usually, opioids like morphine, Demerol or Dilaudid may be used. Fluid and electrolyte replacement and a limitation of oral intake are important. By limiting oral intake, one limits the demand on the pancreas to produce digestive enzymes and insulin. Close monitoring for the development of any of the above complications and diabetes is important. All that being said, this is not a diagnosis to take lightly. If you ever have pancreatitis, re-evaluate your lifestyle and habits. Ask yourself, “Is it worth it?,” whatever ‘it’ is. I sprained my ankle playing basketball. How safe is it to return to the gym?


AskTheDoc— Injury & Rehabilitation

Just rub some Vagisil on that and get back to the gym! Gulp… did I really just say that? OK, I’m just kidding, I’ve been dying to use that line. A ‘grade I’ ankle sprain is a relatively atraumatic injury that involves the stretching of a ligament at the ankle called the anterior talofibular ligament (up to 90 percent of cases). These are mostly tolerable in pain, have little or no instability, and an immediate return to sport and gym is possible with a support device, ice, compression, and occasional elevation for swelling. A ‘grade II’ injury often involves partial tearing of one or more ligaments and involves more pain, bruising, and mild instability. These should

be given a couple of weeks of rehab in addition to the treatments for grade I. The problem is that the proprioceptive function of the ankle (being able to sense the foot’s position in space) is disrupted in these injuries and thus chronic instability or reinjury could occur with return to cutting sports. Weight training may be possible early on with bracing and care to avoid overtraining based on the pain and swelling. A good physical therapy program can help limit chronic problems due to these injuries. A ‘grade III’ injury is where one or more ligaments are completely torn and there is gross instability of the ankle. These can be so painful that one needs a week or two on crutches. If you are unable to weight-bear you should definitely have this ankle X-rayed to rule out any fractures. Again, bracing and therapy are crucial to limiting long-term instability. Proprioceptive exercises and peroneal strengthening should be initiated after normal gait is obtained. Weight bearing will actually improve the outcome of any grade of ankle sprain. However, these injuries are more likely to lead to chronic instability and a need for reconstructive ligament surgery… which I specialize in performing!

What’s Up With Dr. Prisk? The Arnold classic was a great show! It was quite enjoyable to see two of my patients place so well. I


PHOTOS COURTESY OF DR. VICTOR PRISK

am especially proud of Victor Martinez in making such a phenomenal comeback and for all the hard work he put into rehabilitating his injury. It will be quite a showdown at the Olympia this year! Here are a couple pics of my bros at the Arnold… Marcus Haley, Mike Katz, and Bill Grant. Nice car, Big Mike… great times! ■

BODYBUILDING’S MOST POWERFUL TECHNIQUES

Extreme Muscle Enhancement

By Carlon M. Colker, MD, FACN

A-Rod, A-Roid, And Other Ways of Looking At It A

lex ‘A-Rod’ Rodriguez is all over the news for being the latest in a laundry list of professional baseball players to be caught abusing anabolic steroids. The New York tabloids came up with a new moniker for him— ‘A-Roid.’ Heap him on top of homerun king Barry Bonds’ ongoing trial for perjuring himself about his abuse and Miguel Tejada’s charges of lying to Congress about steroid popping. All this was in the wake of Jose Canseco’s controversial exposé entitled Juiced, coupled with the fall from grace of supposed growth hormone all-stars like Roger Clemens and Mark McGwire. It leaves a lot of people wondering why these guys did it, if it really benefited their performance, and if we as a country are really being fair to them. Historically, the abuse of anabolic steroids really didn’t take off until the late ’60s and early ’70s. The craze began with good old synthetic testosterone, which later spawned the production of literally hundreds of derivatives. These derivatives were designed to enhance a particular characteristic of testosterone, while hopefully minimizing harmful side effects. But at the end of the day, athletes discovered that this stuff works. At first it was the European Eastern Bloc countries that ushered in the age; this is why Americans did poorly in the Olympics. Abuse was rampant throughout almost every sport, but was of particular focus in power events like Olympic weightlifting. America would not be left behind for long. Soon the athletes from near-

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ly every event discovered the performance benefits of anabolic steroids and it wasn’t long before athletes from other sports like wrestling, swimming, gymnastics and numerous others were deeply involved in a cycle of abuse that continues to this day. Simply stated, they would not have done it and would not continue to do it if it didn’t work— an obvious fact that many experts and textbooks still don’t support. Steroid abuse works to enhance athletic performance. Pros are under pressure, but it’s not just the athletes— the organizations are also pressured. Money seems to rule everything at the highest level. Profit-seeking makes sports organizations turn a blind eye to abuse. This is exactly what happened in the wake of the 1994 Major League Baseball player’s strike. In an attempt to satiate their greed, gouging club owners created obscene ticket prices, which turned off fans. Even cash-strapped bleacher bums, whose admission was at one point a virtual giveaway, were not spared the shakedown. As a result of consumer backlash, baseball suffered plummeting ticket sales and low attendance. Beyond the greed, there were a number of reasons theorized. Some felt that the humdrum construct of a nine-inning game that requires an entire day of fan commitment had grown passé in today’s world of instant gratification. Many pointed to the painful and excruciating lulls in baseball, compared to the excitement and frenetic pace of watching NBA or NFL games— which were loaded with

excitement, had no dull moments, and were over and done with in only a couple of hours. By comparison, baseball seemed boring and lackluster. Times and temperaments were evolving, and a fast-paced world was pushing baseball into extinction. With new rules, the organizers shot back by putting pressure on the officials to pick up the pace of the game— but it wasn’t enough. Finally, and perhaps of greatest etiologic merit, was baseball’s lack of ‘record crushing.’ This last point was the most profound and influential.

Hey, We’re Only Human The great Harvard anthropologist and avid baseball fan, Dr. Stephen Jay Gould, wrote extensively about the disappearance of the ‘.400’ hitter. The ‘.400’ hitter refers to the exceedingly rare occurrence when the batter gets on base by way of hit or base-on-balls 40 percent of the times at bat over the course of an entire regular season. Only a handful of batters in the history of the game have achieved this, the last being Ted Williams’ .406 way back in 1941. Gould’s theory was that baseball was the one sport that had been around long enough— with carefully recorded statistics— that evolution and natural selection actually exerted a subtle influence. Gould believed that this accounted for the fact that man’s physical performance had reached a pinnacle and was now irreversibly fading as a result of natural selection. It is supposedly for this reason that nearly 60 years later, we still don’t have another .400 hitter.


ExtremeMuscle Enhancement Though I always liked Stephen and made it a point to attend his alwaysentertaining lectures, I can’t say I agree with this notion. It’s still simply too short a time for natural selection and baseball has not been around nearly long enough for Darwin’s magic to trump America’s favorite pastime. Nonetheless, I feel baseball is the one sport that has been around long enough such that with careful retrospective knowledge and documentation, the limit of natural physical performance can be demonstrated with considerable accuracy. Of course as awe-inspiring as it may be to have a .400 hitter, there is no greater fan excitement than the long ball. No expert would argue that the biggest bang for the buck always was and is the home run. Yet clearly, this too has fallen victim to the natural plateau of physical performance. Just take a walk through history and note the undeniable facts. Roger Maris’ single-season home run record had not even been remotely assaulted since he set it at 61 back in 1961. Incidentally, he broke an existing record of 60, set by none other than Babe Ruth, a record that remained since 1927! All that said and all that history behind us, it doesn’t take a world-class statistician to realize that the natural human limit for home runs in a single season is most likely somewhere around 60, give or take a couple. So what changed? After almost a 40-year drought, something happened. The strike would have killed baseball had it not been for the threeyear steroid stint from 1999-2001. In 1998, the strike was over and ‘conveniently’ not one but two players warred to eclipse Maris’ mark. The breathtaking season ended with Sammy Sosa hitting 66 and Mark McGwire shattering Maris’ mark by belting 70. In 1999 the carnage continued, and the duo hit 63 and 65, respectively. By 2001 the latest addition to the home run ‘heroids,’ Barry Bonds, made his entrance and set the bar at a new level of 73 as well as having eclipsed the seemingly untouchable all-time career home run king Hank Aaron’s mark of 755. To date, Barry Bonds has 762 and although he has not officially retired, I somewhat June 2009

doubt that with all his legal troubles that we’ll see him play again. Of course in fairness, it wasn’t as if it was just these superstars having an unfair advantage over all their colleagues. The Mitchell Report alone found 89 sauced players. One can only imagine that if those were just the guys identified by evidence, the actual number is likely many, many times more. So is it really unfair to use something everyone else is using?

The Chemical Edge The true ‘unfairness’ of the advantage would be a comparison to players of yesteryear who did not have the chemical edge. But however you choose to look at it, the bottom line is that the players knew damn well that anabolic steroids were enhancing their performance, and so did the owners. But for the most part I think they just turned a blind eye to it because it was ‘good’ for their profits. They saw the indisputable fact that anabolic steroids were helping players shatter records, creating newfound excitement, and thus drawing fans back to the game. Despite the role of the owners and club personnel, I still believe most of the blame has to fall squarely on the shoulders of the players. They knew that anabolic steroids worked for them and they chose to take the risk. These obvious facts fly in the face of the false information cluttering the books and airways that somehow anabolic steroids do not enhance athletic performance. For decades, the research and textbooks repeatedly regurgitated the faulty dogma that anabolic steroids do not enhance athletic performance. It cracks me up that even today’s Physician’s Desk Reference (PDR) continues to perpetuate this false information. The twisted conventional wisdom among nerd scientists calling themselves steroid experts that somehow anabolic steroids don’t really enhance athletic performance comes from early citations in the published science. These studies were only short-term and measured parameters like actual sport execution, reflexes and similar snapshots of athletic performance. This myopia led to an incorrect conclu-


sion on anabolic steroids and their effect on the athlete. The truth is that anabolic steroids have a profound benefit in most forms of athleticism. To understand how, one must put the mechanism of action into focus. Anabolic steroids exert their greatest benefit to the athlete by making repetitive training sessions more consistent, efficient and intense. Recovery between sessions is quicker while at the same time, the athlete can look forward to working harder during each session without getting wiped out. Anabolic steroids also give the athlete the psychological grit to ‘tough through’ difficult training sessions. Without the benefits of anabolic steroids, athletes are subject to the predictable physical and psychological human breakdown of the natural athlete’s typical cyclical training experience. An elite athlete must be pushed hard to excel. Top athletic trainers have developed ways to deal with the ebb and flow by cycling training intensity and periodizing workouts for the athlete to minimize downtime. Yet the challenge persists. Hard pushing tends to leave the athlete overtrained and possibly injured, thus invariably leading to downtime or at the very least low intensity and less productive periods of training. By relieving the body of much of this process, anabolic steroids turn months of training into weeks. In fact, when taken long enough, years of training can be reduced to a matter of months. Furthermore, over enough of a time span, the natural athlete will find it impossible to match the progress of the anabolic steroid-taking athlete no matter how many years or however hard he or she works at it. Of course that’s not to say that there are not rare exceptions of natural athletes ruling a particular sport or position. But these are usually outside of power or high-intensity sports, and tend to rely heavily on natural talent, instinctive finesse, and a sort of preprogrammed genetic skill set. For example, a quarterback in football will not find nearly as much benefit to taking anabolic steroids as a defensive lineman. The quarterback has a skill game that necessitates accurate MD 359

ExtremeMuscle Enhancement throws, split-second decision-making and physical multitasking. This is in sharp contrast to the defensive lineman who, while needing some degree of finesse and skill at the higher levels, basically just needs to be a big bull who charges hard through the line— and at the quarterback and running backs. It’s a pure power game, so anabolic steroids work wonders in such a setting. They make these types of guys much bigger, much more powerful and much more durable. So the temptation for the strength and power athlete is very real because these athletes aren’t stupid. They know all this and most would do just about anything to ensure victory— that includes taking pills and shoving needles in their bodies. There is so much at stake for so many. It’s not a matter of ‘if’ they take the drugs. They do. That’s just the reality so many don’t want to face. As for baseball, while steroids may not help you hit a 100-mile-perhour fastball with any better consistency (that’s just a God-given talent), it will certainly put more beef behind a swing and convert what would have normally been a long double or triple out on the warning track to a home run. It will also do an amazing job of keeping a player off the disabled list and extending a career. Just look at A-Rod now. He’s out having surgery on his hip and may miss the rest of the season, and that certainly didn’t happen during his years of taking steroids. Finally, there’s the question of whether the country has been fair to these athletes. It’s a tough question. First of all— in my eyes— in order to publicly bash someone to smithereens for breaking the rules, you have to first show that they broke the rules. The fact is that anabolic steroids were originally banned in Major League Baseball in 1971, and though not tested for until much later, the rules are still the rules. It wasn’t until 2002 that the rules tightened and players were tested more regularly. Even so, a first-time offense would only result in treatment for the player with the player remaining unnamed. In 2005, in the wake of the Mitchell Report, testing became

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aggressive and the rules changed so that first-time testing became much more aggressive and offenders were named and suspended. So any way you look at it, these guys knew they were breaking the rules.

Not Breaking the Rules Sharply contrasted, in professional bodybuilding, drugs are the unspoken mainstay and not banned. Now, whether what these guys do is legal is another thing. It suffices to say that, unlike baseball players, professional bodybuilders are not breaking any organizational rules. It’s understood that any serious competitive athlete will tend to exploit any advantage and that includes everything from the best training techniques, equipment, diet, supplements and yes, even anabolic steroids. Yet they are expected to not break the organizational rules that govern their performance. What’s fair is fair, and what’s not is not, plain and simple. So legally, the answer is pretty clear. It only becomes fuzzy when you consider things from the players’ perspective of seeing everyone else do it and for the most part, get away with it. Is it cheating if everyone else is doing it and you’re a grown man who decides to take the inherent health and logistical risks, simply to remain competitive? Why take them anyway, since performance-enhancing drugs give you no advantage whatsoever over other current competitors if everyone else is doing them! Of course, what they are nailing most of these guys on is perjury (lying under sworn testimony). I’d have to admit that this particular part of it all bothers me and in this way I can’t help but feel that these guys are being unjustifiably demonized and persecuted. Congress has fiddled while Rome burns and turned a blind eye to the greed on Wall Street that has brought our economy to near ruins and caused far more devastation than anything the sports world could ever do in its darkest moment. Congress has way bigger fish to fry in our best interest than to be going after a bunch of dumb jocks who lied to Congress. They lied because they

were stupid and so were their attorneys. They didn’t know better and were nervous, out of their element and scared in front of Congress. That doesn’t make it OK, but when designing punishment, I feel it must be a consideration. That leads to their attorneys, who foolishly did not anticipate the obvious question and thus failed to carefully prepare their witnesses to tell the precise truth. But really, what do we gain as a society by putting Barry Bonds behind bars? It’s like when they locked up Martha Stewart for perjury. Did any of us honestly feel safer and sleep better at night knowing she was locked up in the clink? I mean here she is now, back doing what she was doing before, and richer than ever. It would have made more sense to hit her with a huge fine. I think an extra $50 million from Martha to keep her out of jail would have been great to put into some kind of social program. It certainly beats the heck out of having the state footing the foolish bill to put her behind bars for a few months on our tax dollars. For me it always comes back to the greater good of society. These baseball players have had their names smeared. That, combined with the punishment of having to pay out millions of dollars, would make a great deal more sense to me. In the end, the greater good of society is met by making them pony up some big bucks. I think we could probably hit each of the guys who lied before Congress with a fine they can easily afford, say about $10 million. Then we tag Major League Baseball owners with a matching fine of another $10 million per player for their role in all the bullshit. That money can be used to fund a program that educates young athletes through grade school and high school, plus urine tests of competitive high school athletes, because that is where the real harm happens and where we could do the most good. ■ Dr. Colker’s book, Extreme Muscle Enhancement: Bodybuilding’s Most Powerful Techniques is available by calling 1-800-310-1555 or ordering the book online at www.prosource.net.


MuscleTech

RESEARCH REPORT By Team MuscleTech Research and Development

BODYBUILDING Q&A I’ve been looking into the details about Heat Shock Proteins (HSPs) and their benefits for bodybuilders, but I’m still not completely sure what I’ll gain from them. Can you clarify what the benefits of Heat Shock Proteins are?

Q:

That’s a great question and it’s something all bodybuilders need to understand if they want to make noticeable gains in rapid time. HSPs are a revolutionary discovery in the world of bodybuilding. Clinical scientific research has shown that HSPs are biological regulators that are activated within the body during periods of extreme stress, such as during intense training sessions, as a protective mechanism for muscle cells. Additional research has shown that HSPs play an extremely significant role in accelerated protein synthesis, activating intracellular growth signals and assisting in protein stabilization. In a breakthrough laboratory study (in vitro), HSPs were shown to be a powerful tool for building muscle. Scientists are also exploring the feasibility of using HSPs to help astronauts preserve muscle and avoid muscle atrophy

A:

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(muscle loss) during spaceflight. Think of it this way: HSPs are like a foreman on a construction site and your muscles are that 80-story skyscraper waiting to be built. When you activate HSPs, the foreman cracks the whip and gets everything moving to construct a bigger, stronger building. And with this kick-ass foreman in charge, the work gets done right. Now, HSPs exist in your body but there’s a product available that’s actually been engineered to activate HSPs even more and harness their extreme power— HSP MyoShock ™. It’s the world’s first pre-workout supplement to harness the power of HSPs and it’s been created by the most research-driven company in bodybuilding— Team MuscleTech™! Designed with one purpose in mind— to help bodybuilders gain massive muscle as fast as possible— HSP MyoShock has been scientifically engineered to shock muscles into hyper-growth mode, jack up strength capacity and provide skin-splitting muscle fullness and pumps. Bodybuilders across America are rushing to get their hands on what may be the most powerful product you HSP ever try— MyoShock !


Busted! LegalQ&A By Rick Collins, JD

Steroid Suspects’ Worst Mistakes Q: A:

What are the dumbest moves you’ve seen suspects make in steroid cases?

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The hard-working lawyers at Collins, McDonald & Gann are handling more steroid criminal cases than ever before, and we fight aggressively and effectively to defend every client’s rights. But I must caution anyone currently on the ‘dark side’ of the law that trafficking steroids is a lot more serious today than it was five years ago and the consequences can often far exceed the reward. ■ 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, 2009. All rights reserved. For informational purposes only, not to be construed as legal or medical advice.]


June 2009

ILLUSTRATION BY LYMAN DALLY

The war on steroid trafficking crimes has become a much higher federal law enforcement priority, with longer prison exposure under the U.S. sentencing guidelines and more aggressive asset forfeiture. As of mid-April 2009, the maximum sentence for trafficking steroids increases from five years to 10 years (up to 15 years if use of the drug causes death or serious bodily injury). What better time to offer a cautionary ‘greatest hits’ of steroid-related legal mistakes? Don’t answer questions without a lawyer. You can’t be forced to incriminate yourself. You have the right to refuse to answer questions, and you can ask to talk to a lawyer before deciding whether to answer. I’ve seen countless steroid cases in which the suspect’s own admissions provided the crucial piece of evidence against him, and some guys never would have been arrested if they’d kept their mouths shut. Even if you intend to confess your crimes or to cooperate against others, as was common among some of the ‘Operation Raw Deal’ defendants, doing it without the advice of an experienced criminal lawyer looking out for your best interests can backfire. Don’t lie to the police. It may be a natural reaction for some people to deny their own wrongdoing or, as Martha Stewart did, cover up for others. But lying to a federal agent is a crime, and so is lying to a grand jury or to Congress— look at the troubles surrounding Barry Bonds and Roger Clemens. As with other pro baseball players currently indicted or under investigation, it isn’t for the alleged use of performance-enhancing substances, but simply because they may have lied about it. Don’t destroy evidence. It may be tempting to wipe that computer hard drive clean or to throw those bottles of testosterone out your hotel room window when the cops or Feds are banging on the door. But tampering with evidence can sometimes get you charged with obstructing justice and add significant prison time on top of a steroid trafficking charge. Or, at a minimum, if you’re an American movie star, it won’t get you off the legal

hook in Australia and can only make the evening news story about you even ‘juicier.’ Don’t try to escape. Running away is a surefire way to ensure that the prosecutor will request a high bail at arraignment if you’re caught and arrested. Also, resisting a lawful arrest is itself a crime. In a recent high-publicity case, the accused steroid dealer— who, coincidentally, had opted to play a steroid dealer in a movie prior to his arrest— reportedly smashed his car into three police vehicles and crashed a gate in a panicked effort to get away. He was held without bail when they got him to court. Don’t consent to a search of your home or car. Your privacy rights are protected by the Fourth Amendment. Generally, the police need probable cause or a warrant to search your car or home. If you consent to a search, you waive these protections and may lose your rights to challenge any damaging evidence they find. If you consent to a search, evidence that might have been suppressed, even on a technicality, may instead be used to convict you. I’ve seen many cases in which important privacy rights were lost. Many people submit to the color of authority and consent, despite their right to do otherwise. Some may be hoping for a reverse psychology effect; I’ve seen cases in which the suspect declares he has “nothing to hide” as he consents to a search leading to the discovery of enough steroids to juice the entire NFL. Bad bluff.

MIKE LIBERATORE—THE LIBERATOR By Mike Liberatore

IRON Mike Mike, what is your plan for back training this year? I know you said it was an area you were going to work hard on. I plan on doing a lot more deadlifts, bent-over rows, reverse-grip Hammer Strength machine, and onearm rows. That’s a very good mix for building thickness. I think controlling the weight and squeezing helps a lot instead of just slinging the weight up. I go heavy, but only if I am still able to get that critical squeeze. I will do everything I can to make improvements to my back, because I know it needs to be a lot better before I get up there as a pro. Hey man, I got pretty good leg development, but my right leg has a much better mind-to-muscle connection. When I pose my right leg, it looks really good— but my left leg doesn’t look quite as striated. I learned how to really separate my quads while posing them, but I still can’t flex my inner teardrop as well on my left leg while doing it. Any suggestions on that, or should I just use

my left leg as a ‘plant’ leg for poses and put the right out in front every time? I also have a better connection with my right leg, but I continue to practice more with my left. It has gotten better but it will never be as good as my right. I think it’s just a neural issue, maybe related to being righthanded. Keep trying and you’ll notice the other leg gets better. But you definitely want to put the leg with better striations in front when doing shots like the crab most-muscular. What are the supplements that you use daily? What are your thoughts on creatine and nitric oxide? I know you are not currently with any company, so you will give me an unbiased answer! I like nitric oxide (NO), creatine, glutamine, and fiber. I think creatine and NO are both good products to use off and on. They should help give you better workouts. Creatine will help with muscle fullness and boosts the amount of weight you use and the number of reps you get. Nitric oxide does give you a better pump,

which many people believe contributes to better muscle gains over time as the muscle fascia gets stretched (the core principle behind Hany Rambod’s FST-7 program). A lot of NO products also contain caffeine and other stimulants to provide extra energy during your workouts. Glutamine is valuable for enhancing your recovery, which is especially useful when you are in a pre-contest phase and walking that fine line near overtraining because of all the cardio. And fiber— do I really need to say it? The way we bodybuilders eat, you have to keep your digestive tract moving along so your body eliminates waste regularly. Being ‘backed up’ really, really sucks. You probably wouldn’t need extra fiber if you ate a lot of raw vegetables like broccoli every day, but not many guys do that. I’m a 17-year-old natural bodybuilder. I feel like ever since I started bodybuilding, my social life has gone to shit. I find myself avoiding going out so that I don’t have to go longer than 3 hours without eating. The

PHOTOGRAPHY BY PER BERNAL

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Mike Liberatore—The Liberator concern over missing a meal almost makes me sick to think about it. How do you balance bodybuilding with your social life? I don’t go out all that much anymore, but I’m almost twice your age. I got all my partying out of my system long ago. I realized if I want to be better than everyone else, I had to give up some things. Now don’t get me wrong. I still head out once in a while, and when I do I eat right before and have an RTD shake with me. Then when the night is over I’ll hit up IHOP and have an omelet. But when my pre-contest phase starts up, forget about going out. You need to keep your head in the game until the show is over. Remember, in any sport, to be the best you can be you have to put some things on hold. All that being said, this is my profession and as I said, I had plenty of fun in my younger years. You should not be living the Spartan life of a professional athlete ‘in season.’ Eat well all week, and go out on the weekends. As long as you eat a big meal with some fat in it before you head out, like steak or whole eggs, you should be fine. You can take a protein bar with you, too. At 17 you should not be sacrificing your social life just because you want to win the teenage division of some local show. The contests aren’t going anywhere and you have the rest of your life to make progress as a bodybuilder. But you’re only young once. If you let it all pass you by, I am afraid you are going to wind up bitter and with a lot of regrets years from now. I really enjoy your new column in MD. Great job! I was wondering what exercises work best for your biceps and triceps development? And what do you do for the brachialis? For biceps, I like to do dumbbell curls, preacher curls with a bar or a dumbbell, hammer dumbbell curls, and

Kai A Favorite for The O? Once a guy wins the Arnold Classic, it automatically sets him up as one of the favorites for the Mr. Olympia. I think Kai has a legitimate shot now. Pound for pound, he carries more muscle than anyone else. And with the exception of Dexter last year, the biggest man has been Mr. O for the past 20 some-odd years. I also feel that Kai’s mental toughness and hunger to succeed give him an edge that guys like Dorian and Ronnie had over their competitors. The MD TV videos gave us all insight into just how strong his will is and how much he has done over the years with very little support. Being currently without a supplement contract myself, I can appreciate how difficult it is to fund a bodybuilding career on your own.

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standing barbell curls. For triceps, I do single-arm skullcrushers with a dumbbell, cable pushdowns, seated dip machine, parallel bar dips, and one-arm cable extensions. For the brachialis I only do hammers, because reverse-curls activate my forearms too much. My forearms are already pretty well developed.

Kai Greene— A Unique Freaky Physique I have to say I was extremely impressed by Kai at the Arnold Classic. In a day and age when you hear so many complaints that ‘the guys now all look the same,’ he stands out as unique. Kai now carries so much thick, deeply separated muscle that the overall effect is simply overwhelming. I know Branch got the Most Muscular Award, but it could just as easily have gone to Kai. Victor had the most aesthetically pleasing physique up there, but he didn’t nail his condition like Kai did. Considering that Kai was well over 300 pounds at 5’8” just a couple months before, you really have to hand it to the guy for getting in shape on time. It had to have been a miserable ordeal! www.musculardevelopment.com

June 2009

Mike Liberatore—

The Liberator Skipping the Arnold— Bad Idea A lot of the buzz at the show was speculation as to how it would have gone down if Dexter and Heath had been in the lineup. Obviously there’s no way of knowing, since they are waiting until the Mr. Olympia. All I know is that if I was a top guy, meaning one of the best six to 10 pros in the world, I would do both the Arnold and the Olympia. Compare Shawn Ray

and Kevin Levrone’s careers and the legacy each man left behind. Shawn only did the Olympia throughout most of his career, while Kevin did the Arnold, the Olympia, and a lot of other shows. Shawn only won two shows, while Kevin retired with 20, yes 20 pro wins. In a sport where you are doing great if your pro career lasts just 10 years, you really should maximize what time you have. At least that’s how I look at it.

The Arnold Expo— Does UFC Really Belong? I’ve been going to the Arnold Classic for years now, and one thing that really struck me this year was how much UFC and MMA stuff they have now at the expo. Don’t get me wrong. I watch the UFC and I have nothing but respect for the fighters, but I just don’t think it’s a good fit to have all that mixed up with what has traditionally been ‘our’ thing as bodybuilders. The UFC fans can also be a difficult bunch to be around. You have a lot of them who have maybe taken a few classes walking around like tough guys with shirts talking about how they hurt people or will kick your ass or whatever. Some of them look like the only thing they can knock down is a glass of beer.

More Motivation What I really took away from the Arnold Classic was a whole lot of motivation. Looking up at the guys had me visualizing myself on that stage with all the improvements I want to make. Being in the top five at the Arnold is one of my immediate goals, and I will be training my butt off this year with that in mind. Now I can’t wait until the Mr. Olympia, which will definitely be another megadose of motivation! ■

Got a question for Mike? E-mail it to [email protected] and you could see it answered right here in MD! K OUT

CHEC ment.com lardevelMop muscuFO ETE R CO PL ! COVERAGE CONTEST


June 2009

KAI GREENE

The Predator

There’s No Place Like Home!

My Biggest Payday Ever

Yes, I was a bit disillusioned that Venice Beach wasn’t some magical kingdom where bodybuilders could attain true mastery. You know how there are so many movies with a very similar theme of a person searching far and wide for something that was really inside them all along, or right in front of them? You see that story so many times because it rings true. The last unexplored frontiers aren’t the ocean floor or even outer space; they are between our ears in the depths of our minds— our thoughts, our fears, our dreams, our passions. I went to the Mecca partly because I thought perhaps I was missing or lacking a critical piece of the puzzle necessary to complete my masterpiece. And I learned that all the pieces and all the ingredients were right there with me in New York all along.

It’s no secret that I have struggled financially all my life. The $130,000 I won for the Arnold Classic is by far the biggest payday I have ever had. While it’s not like winning some obscene amount of money in Powerball lottery, it is still enough to take away some stress. I was also given a beautiful $20,000 Audemars Piquet watch. A few people suggested that I sell it, like several former Arnold winners had been known to sell the Hummers that used to be awarded. There is no way I could part with the watch. I look at it as a trophy and a symbol of this win. And believe it or not, I still have all my trophies going way back to my early contests as a teen. Some of them probably didn’t cost the promoter more than five or 10 bucks, but each one represents a steppingstone to where I am today.


June 2009


000 MD MD 374

By Kai Greene

Same Bodyweight, But I Looked Bigger At this year’s Arnold Classic, my weight was right around 255-257. That was almost exactly what it was last year. Yet everyone agreed I looked more massive this time. How is that possible? For one thing, I was a lot sharper this year. But even then, I have finally come to appreciate what my mentor Oscar Ardon has said for years about more muscle not always translating to a bigger number on the scale. On the surface there seems to be a flawed logic to that statement, but I assure you it’s true. A lot of it has to do with improving certain body parts and the overall distribution of your weight. Weight itself is something I really don’t think about, as I feel far too many people in this game are obsessed with what is essentially a meaningless number in a visual sport.

Please, No Pictures! The flight over to Australia from L.A. took 16 hours. By the time we finally landed, I was bloated with water from being on the plane so long, and probably smelled pretty ripe from not having showered in a while. The first thing we were asked to do once we got off the plane was take some photos and talk to a reporter from the main newspaper in Melbourne. This was definitely not something I was enthusiastic about. For me to take off my shirt at that point was akin to a shy guy not wanting his lover

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KAI GREENE—The Predator to see him until he’s fully ‘ready,’ if you know what I mean. But Tony convinced us all how critical it was to help promote the show. When I saw the paper the next day, I was so happy that I had done it. This paper probably goes out to nearly a million people every day. The pictures and the write-up came out great and were nothing but positive.

Again, another lesson learned. Oscar told me to try and see the opportunities in anything, even something we dread or don’t want to do. And this article, which I had wanted no part of in my mental state after the long trip, exposed me to a whole new audience.

That Kai Sure Can Eat! One of the things people seem astounded by is the quantity of food I am able to consume at one sitting. I have always had a healthy appetite, and many years ago I began training myself to be able to eat more. It all began when I was a teenager and competing in natural shows. I tried eating like everybody else, having 8 or 10 ounces of chicken breast and some rice, but I had no energy and wasn’t growing. I got it in my head that the key to my gaining more muscle was consuming more protein. So I gradually started to increase the amount, while keeping complex carbs very low because I felt they would make me fat. Eventually I was eating 10, 12, 15, or 20 chicken breasts in a single meal. Just about everybody who saw me do this would tell me that it was way too much. Meanwhile, I was getting bigger, stronger, and harder all the time. You don’t hear me advocating such an extreme protein intake for everybody because I honestly don’t know how effective it would be for other people. I only know what has worked for me. I also know that if I had listened to all those people who insisted anything more than 30 grams of protein at any given meal was an unnecessary waste, none of you reading this would have any idea who Kai Greene was right now.

Meal Observed by Robbie Durand, Day After the Arnold

Props to Tony Doherty— the Type of Promoter We All Dream About as Pros After the royal treatment I enjoyed in Australia, I may just have to make the ‘land down under’ a regular yearly stop. Tony Doherty spared no expense and had a staff catering to the needs of the athletes, 24/7. A cool dude named John (who with his ponytail and piercings, would be perfect if they were casting another “Highlander” movie) and his girlfriend Sharon took care of us whether we were at the hotel, the venue, or anywhere else. A guy named Lucky was our driver and made sure we got wherever we wanted or needed to go. I was also quite impressed with the contest that Tony put on in Melbourne. To start the show, the stage was dark and we were all lined up toward the rear of the stage. After a few remarks from Tony, the entire front of the stage exploded with sparks, flames, and confetti— it was like a KISS concert! I felt a blast of scorching-hot air and for a minute I feared for my safety. That’s when Tony looked back, winked at me, and said, “Now that’s showmanship!” Between the show and the seminar we did the next day, I can’t express how welcome and appreciated the Australian fans made me feel. I had heard Ronnie Coleman say in a recent MD interview he did with Flex Wheeler that this was his favorite place to visit, and now I see why. I also have to mention that seeing Lee Priest train with one arm in a sling was inspirational. The guy was doing 120-pound dumbbell presses for chest— with one arm!

1. Started off with 3 dozen oysters 2. Next had a large chicken Caesar salad 3. Then 2 Jumbo shrimp cocktails 4. 12 oz. sirloin steak 5. Large baked potato 6. Dessert afterward 7. The waitress asked if he wanted anything else. Kai politely asked if he could have another steak, but the kitchen had already closed down.

Meal Observed by Shawn Ray at The Firehouse in Venice, Three Days After Winning Australian Pro 30 eggs 6 steaks 24 sausages 2 bowls oatmeal 2 grapefruit

Time For A Break From the Gym? I am writing this the day after returning from my many travels. And yes, I did go to the gym that same day. Oscar advised me to chill out and that my body needs a rest. So I didn’t train today. I may not train tomorrow. After that, I can’t make any promises. I love to train and can’t stay out of the gym for more

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than a couple days. Plus, can I really afford to take a big layoff now? No way. I missed plenty of training time thanks to my hernia, and my first Mr. Olympia contest will be here before I know it. No time to slack— got to keep my eyes on the prize! ■ Got a question for Kai? E-mail it to him at [email protected] and you could see it answered right here in MD!


June 2009

VICTOR MARTINEZ

THE TRUE VICTOR By Victor Martinez

In the Papers Again— And Again It’s A Bunch of Bullshit! The New York Daily News has a history of giving me a lot of publicity— all bad. A few years back when I had my legal problems and had to do a little bit of time, they had a field day. Lately they must have felt the need to trash me again so badly that they really stepped over the line. Here is the retraction they issued after my attorney gave them a call: “A February 22 Daily News article about purchasing the steroid Primobolan in the Dominican Republic (‘Dominican Drug Dilemma’) reported that Dominican-born bodybuilder Victor Martinez is the owner of the Santo Domingo supplement store Gurabo. “The store sells protein powders, supplements and steroids. Many steroids are legally sold in the Dominican Republic without a prescription. “Martinez is not the owner of Gurabo, does not live in the Dominican Republic and has not lived there for at least 18 years, according to his attorney, Mike Wilens.” They had been trying to get something going because the A-Rod story was hot news, and he had admitted to using Primo. And since I was also getting ready for the Arnold Classic, they also may have seen a chance to link ‘The Governator’ with a steroid scandal involving a past winner of his show. I really have no idea what motivates these

weasels in the press who run around irresponsibly writing lies based on the flimsiest of evidence. Do you know how the whole story about me owning this store in the Dominican Republic got started? An autographed picture of mine was up on the wall! Imagine that— a store that sells supplements has a picture up of the best bodybuilder to ever come out of the island. My picture is also up on the walls of a lot of GNC stores and gyms in the USA, but I sure don’t own them. Don’t I wish!

Did being out in ’08 help you find out who your real friends were? Did certain people stop calling? I can count the number of ‘real friends’ I have on both hands and still have a finger or two left over. A lot of people in this business smile to your face and act like everything is cool, but behind your back they talk mad shit about you. Sometimes you find out in the weirdest ways. At the Arnold a couple weeks ago, one of my real friends happened to be sitting behind a guy from New York who has always acted like he’s my buddy. But the whole time, he was making snide remarks about me and even booed when I was onstage! There are a lot of haters in bodybuilding, so I don’t even let it phase me anymore. I use it as fuel to do better, because success is always the best revenge! PHOTOGRAPHY BY PER BERNAL

Australia? Didn’t See the Point People ask me why I didn’t compete in the Australia show. They thought I must have been burned out. Not at all. I could have gone over there, but it just didn’t make any sense to me. I knew I wasn’t my best at the Arnold, and I wasn’t going to get my leg size back in six days. Besides which, Kai was going to win. I saw some shots, and he was in even better shape over there than he was in Columbus. The best I could have hoped for would have been second again, and the prize money was a whole lot less in Australia.

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How old were you when you did your first NPC show? How did you know you were ready to compete? I was 20, and I wasn’t ready. I was scared to compete and really just forced myself to do the show to get over my fear. Once I saw what the other guys in my class looked like, all I wanted to do was leave and go stuff myself at Taco Bell. I got my ass kicked. If I wasn’t last place in the class, I was close. But the experience was good, because it showed me what I was up against and how much I needed to improve before I competed again. The next time wasn’t for another three years, but by then I was really ready. I won my class and the Overall in two national qualifiers. I suggest you check out a show or two around your area if you want to see how you stack up. But don’t let anybody stop you from competing if you just want to do it for the experience. It can motivate the shit out of you to train harder and eat better from that day on. I know it did for me.

3 Things That Didn’t Do My Knees Any Favors in the Early Years at Elmo’s Gym 1. Using the leg press there, which had no ball bearings. The friction on that piece of crap was ridiculous. You could hear the metal grinding when you pressed, and I think I could hear my knee tendons grinding, too. 2. Squatting on an uneven floor. Never do this! If you put a ball down on the ground and it starts rolling, don’t do your squats there. 3. Bouncing at the bottom during squats. This puts ungodly amounts of pressure on the knee tendons. Do it with heavy weight on the bar and you’re begging for any injury.

First Cheat Meal After the Arnold... You may be disappointed to hear what I ate, if you’re expecting some disgusting orgy of food that could feed a village in Africa for a week. I really don’t like to eat a lot right after a contest because I know from past experience how sick I get if I do that. Right after the show, I drank about a half-gallon of Gatorade to replace all the water and electrolytes I had lost posing all day under those hot-ass lights. Then I went with a few friends and family members to a nice Italian place where I picked at a lot of things. I had a little lasagna, a little ziti, a slice of pizza, some water, and a Corona. For any of you who are getting ready for your first contest, I warn you not to go out after and eat until you’re ready to pop. Take it from me, if you do that you will have the worst stomachache of your life. It’s so bad you will wish you were dead! So drink as much as you want, but go easy on the food. Thank me later.

Victor: I’ll Be Back! Victor was the favorite to win this year’s Arnold Classic, after he was forced to sit out last year’s Mr. Olympia because of knee surgery in 2008. Here, Victor talks with MD’s Flex Wheeler about his showing in Columbus that earned him second place, his rehab leading up to the show and his game plan for this year’s Mr. O. FW: Was it pretty cool that the top three in this show were all MD guys? VM: Yeah, and Steve predicted that a couple months before the show, too. He’s pretty good at that stuff. FW: Victor, there was enormous pressure and expectations that were heaped on you to repeat your 2007 win this year. What was it like, dealing with the rigors of contest prep and all that, too? VM: It was tough because I had a couple things in my mind. I wanted to win, so there was always the temptation to rush into heavier training on my legs to get all the size back. That was bad because I could have re-injured it if I wasn’t careful. The other thing was the voice in my head trying to defeat me. It would say, Hey, you’re injured, forget about this, you can’t win. Every day it was a struggle to shut both those voices up. FW: I hear various percentages being tossed around as far as how close you were to your best. If you had to put a number to it, how close to 100 percent were you? VM: They make it sound like I’m a math problem! I guess I would say 85 percent, but I have yet to be 100 percent. Not even at the 2007 Olympia, the show everybody says is my best so far; I still didn’t have that super-dry look, June 2009


even there. There are still certain things I need to figure out— it’s not like I don’t put 100 percent into my prep. I think I put 150 percent into getting ready. I was also happy with how I presented myself in the judging. My poses, the quarter turns, all that was right on. FW: Just to address the condition issue directly so we can move on, why do you feel you weren’t 100 percent onstage in Columbus? Some people said it looked like the body fat was gone, but you had spilled over. VM: No, I didn’t spill over. It was more like I didn’t pull enough water out. I did the last week pretty much the way Dorian used to. I went high on carbs on Wednesday and Thursday and then backed off on them. I didn’t fill out enough, so my muscles weren’t pushing up against the skin and making it tight. I could have dropped more water, but Chad and I were worried that if I was too flat, the difference in size between my legs would have looked even more obvious. MD 379

VICTOR MARTINEZ— The TRUE VICTOR I have heard that you will not wear gold, and you had your Night of Champions ring remade in silver. Why? Is it some Santeria thing? Also, is it true you one used a gold necklace to pay for a gym membership? Santeria? Come on dude, that’s Cubans, not Dominicans. And I’m not into voodoo or any of that shit. It’s true that I did trade a gold bracelet for membership at Elmo’s

Gym— because I didn’t have any money. The NOC ring that I won was stolen from the gym that I owned a few years ago, so I had a jeweler friend of mine make a replica in silver for me. I’m not a bling-bling, pimp type of guy. I don’t wear gold, diamonds or velvet, for that matter! Ironically, I know a couple guys in the gold and diamond business and they are always trying to hook me

up— but I’m just not into it. I guess I’m not the stereotypical Latin guy from the city with 10 gold chains and a bunch of diamond rings. But I don’t have some superstition against gold. It’s not like some fortune-teller told me I would live forever as long as I never wore gold again. Got a question for Victor? E-mail it to him at [email protected] and you could see it answered right here in MD!

Victor: I’ll Be Back!-

continued

FW: You injured your knee in January of 2008. After surgery and rehab, how much actual time was left for true off-season leg workouts before you had to start dieting for the Arnold? VM: That’s the thing. I didn’t talk about that much because I don’t like to complain or make it look like I’m making excuses for not looking as good as I should have. But really, the rehab never stopped. I said before that I was squatting by May, but that was just the bar. I was gradually adding a little weight, and I do mean a little, every week after that. I could feel the fibers working, but it wasn’t until September that I even had enough weight on the bar to get a good pump finally. It wasn’t until December that I was able to use decent weight, pyramiding up from 315 to 405. By then I was already dieting for the Arnold, so my body didn’t have enough calories to really grow. People said, why didn’t you just stick with 225 and do high reps if you couldn’t squat heavy? They don’t understand. My legs were built with heavy squats. Without them, I wasn’t going to get my legs back to normal. FW: How about your upper-body training? That must have been a lot less challenging. VM: It was. I was still doing incline barbell presses with 405, close-grip benches with 315, all that. But I had to restrain myself from working my upper body too hard or else it would have made my legs look even worse. I didn’t want to get up there at the Arnold looking like Mighty Mouse. FW: Were you limited at all in doing cardio because of the situation with your knee? VM: No, in fact I used the Stepmill as part of my extra rehab for it. I took very slow steps and put all my weight on each leg so that the knee could get stronger and more stable. But you know, once you injure something, even with surgery, it’s never exactly the same again. I did a lot of visualizing on how the leg would look, and I would say stuff in my head to the leg like Grow, Grow! Get Stronger! It only sounds stupid

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until you’re in that situation. FW: I remember you telling me a while back that this was actually the first contest you have ever trained for without knee pain, since the source of your injury happened many years ago when you were still a teenager. What was it like not having that pain anymore? Did you notice a difference? VM: Yeah, the knee would get sore toward the end of a leg workout, but it’s nothing like before when the tendons were constantly inflamed. The pain from that used to start during the workout and continue for a couple days. I used to wrap it, ice it, and that didn’t even help too much. I couldn’t sit for too long or else it locked up and hurt a lot. It would even get swollen. Driving for too long, sitting in a movie theater, or on a plane— all those were tough for years and years. FW: So do you use knee wraps when you train legs, or would that be a bad idea? VM: No, I use them all the time. They give the knee good support. You just can’t wrap them too tight or else they can be dangerous to the kneecap. Plus you cut off blood flow like a tourniquet. FW: OK— tough question time. Do you feel that Kai’s win was justified, or does some part of you think you should have won? VM: Kai looked really good. I take nothing away from him at all. He was 100 percent and I wasn’t. His posing routine was just incredible— never seen nothing like it! I know I have better overall shape and lines, but Kai was in great shape and I wasn’t. Case closed. Plus he has awesome legs, and mine were nothing like that. For the time I really had to train and get ready for the show, I’m not disappointed in what I looked like. But I recognize Kai beat me fair and square. FW: You are still an odds-on favorite to win this year’s Mr. Olympia. What is your game plan between now and then to have your best chance at becoming Mr. O? VM: I have some time now, and that’s the main thing I lacked before. I’m going to have a productive off-season over the next few months, eat a lot of good calories, and grow. The legs will come up to where they need to be, and I aim to be 100 percent in Vegas. I still feel that when I show up at my very best, which nobody has yet to see, I can win that show. ■ www.musculardevelopment.com June 2009

BRANCH WARREN—THE TEXAS TITAN

MASSwithCLASS

By Branch Warren

a lot more exercises and sets for, and it’s made a big difference in being able to achieve the detail in my back that I need. I used to do a lot more for arms, but eventually I figured out that they actually responded when I cut back on the volume. So as you can see, it’s not so simple. For any of us, we need to experiment and figure out how each muscle group reacts to doing more or less. Otherwise you could very well be doing too much, or not enough.


Seeing your training blog on the MD site really inspired me. Your training intensity is incredible! How do you know when you’re ready to enter your first show? I train alone, without help from a trainer or training partners. Unless you were around a trainer or training partners who had some experience with competing or at least watching contests, they wouldn’t have any better idea than you as far as whether you’re ready to compete. My best advice is to go check out a local contest or two, and pay special attention to whatever division you will be competing in. That could be teenage (you didn’t note your age), novice, which I highly recommend for your first time, or one of the weight divisions in the open men’s. Be brutally honest with yourself and ask if your physique would belong up there with them, or if instead you would be way out of your league. You may in fact be ready to compete now, or it may be another year or two before you’ve built enough mass to have the look of a competitive bodybuilder. The guys who win are generally pretty well-proportioned, meaning even development in all the major muscle groups. Many times I have seen guys in their first show with a good chest and arms, but no legs and no back. You really need to have a fairly complete physique with no glaring weak points if you hope to do well. You should also take note of how lean the top competitors are. One thing that’s embarrassing for everybody is when someone shows up to compete carrying so much body fat that you can’t even see their abs. I always wonder if they even own a mirror, or if they only look at themselves in the best possible lighting. There’s a lot more to competing than I have the space to get into here, but you should definitely go to a couple contests before you compete, so you’ll know exactly what you’re getting into and what you’ll be up against. Good luck to you, dude! You looked sick at the Arnold— your best package yet! Has your training volume increased, decreased or pretty much stayed the same through the years? For some body parts, the volume has increased. Really, I guess my back would be the one area that I do

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June 2009

BRANCH WARREN—THE TEXAS TITAN As my favorite bodybuilder and the main reason I do this, I was wondering if you could help me out with a few ongoing nutritional concerns that I have. 1) After a workout, I take two scoops of protein and one scoop of waxy maize, then 1 hour later I eat 8 ounces of both chicken and pasta. Does the pasta need to be ‘regular’ or should it be whole wheat? Regular is higher glycemic, so I would think that would be the way to go. 2) How important is preworkout protein? A lot of the articles I read say to have a scoop of whey protein before working out. But when I look at the diets of the top pros, none of them seems to do this. OK, here goes: 1) I don’t pay a whole lot of attention to the glycemic index. I usually have steak and a potato as my postworkout meal. When I do have pasta, I couldn’t even tell you whether it’s regular or

whole wheat. I guess if it’s offseason and you’re just trying to gain mass, white pasta would be fine. Whole wheat would probably digest a bit slower, so that would be better for dieting. But I would discourage you from getting too technical and overthinking every little thing. This shit ain’t rocket science. 2) I don’t do this, and here’s why: I generally train around noon. I wake up pretty early, say around six, so by the time I train I’ve already put away three solid meals. All those meals contain protein, like steak or chicken. So my feeling is that there are more than enough amino acids circulating in my bloodstream so that I don’t need to worry about ‘going catabolic’ during my workout. I have shakes (CellTech and Nitro-Tech) after my workouts. I think your body is more receptive to absorbing protein in liquid form at this time. My best advice would be to eat a good meal with a quality protein source around 6090 minutes before your workout, and save the whey protein for afterwards.

I’m getting ready for a couple of shows next month, then the Teen Nationals in July. After you won the Teen Nationals in 1993, how long did you take off until you competed again? Also, how heavy did you get? I’m going to compete around 165 in July, and was wondering how long I should take off until I compete again. Should I worry about getting too fat during that time? Man, you’re making me go way down memory lane now. You may not know that the year before I won the NPC Teen Nationals, I won the AAU Teenage Mr. America. I actually competed once more as a teenager and won the open NPC Texas at age 19. Back then my off-season weight was about 210-215. I took off five years after that to go to college and get my career as a trainer started, and in that time I brought my off-season weight up to 235. When I was 24, I won a show called the Southwest USA at 212 pounds, then kept dieting for the USAs. I got down to 202, which was too small for me, but still took third place behind Tevita Aholelei and Troy Alves. The year after that I entered my second pro qualifier, the 2001 NPC Nationals, and got my pro card by winning the heavyweights. My buddy Johnnie Jackson won the light-heavies and the Overall. I don’t suggest ever letting yourself get fat. You can make very decent gains while maintaining a reasonable condition where your abs are still visible, if not crystalclear. I can’t tell you how long to wait until you compete again. That depends both on the progress you make with your physique, as well as what other things in your life need to be taken care of.

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June 2009

BRANCH WARREN—THE TEXAS TITAN Post-Arnold Celebration I hit up two parties after the Arnold. The first Special one was the ‘Party With the Pros’ over at the LC Congratulations Pavilion. Jim Lorimer invited all the athletes to go— My wife Trish competed plus I was on the flyer for it. It was a big nightclub in her first Fitness with two levels. I was met with a new group of fans International at the Arnold every five feet who wanted to take pictures with weekend, and walked away me, offer their congratulations or comments about with a very respectable sevthe show, or just chat for a minute. Trying to hold a enth place. I wasn’t able to conversation in a club is tough with the music see the prejudging because I thumping so loud. had to be at the MuscleTech After that, Trish and I went to the private party booth, but I did go to the hosted by MuscleTech, and this one was catered finals and I was so proud of with all kinds of good stuff. I can’t even remember her. She looked fantastic and everything I ate, but I know I put away a few performed like a true champounds of lasagna, spaghetti, chicken fingers and pion. Great job, honey! bread. Props to MuscleTech for putting on a firstclass affair. I also had a good time working their booth at the expo, which always had a long line waiting to a lot of how I used to get ready for contests back in the old meet the athletes. The fans are everything in this sport, so I days. There was no ‘keto’ crap, I assure you. My low-carb love being able to meet and interact with them. days were around 200 grams, and my higher carb days would be about 500-600 grams. In the past I have done as much as 2 hours of cardio a day. This time, I did no more An Easy Prep— Really! than 20-30 minutes. A lot of people were asking me about my prep for this I now understand that for years, I overdid shit because I show. Because I was so ripped and hard, most assumed it thought the way to win was to work that much harder than had been a miserable time and that I had suffered terribly to everybody else was willing to work. It’s really about working achieve that condition. Ironically, that was not the case. smarter, not harder. I can say with total confidence that you After last year’s Mr. Olympia, I started talking to IFBB pro will never see me compete ‘off’ again. I wrote down everyGeorge Farah about doing my prep for the Arnold. It’s hard thing I did on this diet. Even though your body changes and for me to really work with anyone because I feel I know my you don’t respond exactly the same every time, I still believe own body better than any coach could, but the more we I have found my winning prep formula at last. talked the more I liked his approach. It actually reminded me

Getting My ‘Most Muscular’ Award Home

A Brief Break, Then I Hit the Road

I had to stay in Columbus a couple more days to do photo shoots for MuscleTech and MD, so I had Trish take home the beautiful crystal award I got for winning the Most Muscular Award (for the third time). This thing must weigh at least 30 pounds, and I am told it’s valued at around six grand. My buddy Matt who plays for the Saints helped Trish pack it up in a box and carry it onto the plane. Security made her open it up, of course, and apparently tons of people behind her in line made a big commotion when they saw it. The majority of people leaving Columbus that day had been there for the Arnold Classic. Anyway, this award has now joined the two others I have won in the big trophy display case in my home office.

After the contest and photo shoots for MuscleTech, MD, and GASP clothing, I have a breather here at home for a week. I definitely won’t be lifting anything heavier than my dinner fork and my TV remote. After that, I am traveling every weekend for seven weeks in a row, making appearances all the way from North Dakota to Peru. But I don’t want to think about that now!

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Reminder The Branch Warren Classic happens in Houston on July 11. Visit www.metroflexgymproductions.com for more. I hope to see a lot of you guys there, competing and in the audience! CHEC

T musculardevelKopOU ment.com FOR COM PLET CONTEST E COVERAGE !

Got a question for Branch? E-mail him at [email protected] and you could see it answered right here in MD!


June 2009

BRANCH WARREN—THE TEXAS TITAN

Branch: “I will win it one day.”

Branch took an impressive third place at this year’s Arnold, rounding out the top three winners who were all part of Team MD. Here, Branch talks to MD’s Flex Wheeler about his condition at the Arnold, the tremendous crowd reaction and winning his third Most Muscular Award. FW: Was it pretty cool that the top three in this show were all MD guys? BW: Hell yeah, it’s always good when Team MD takes the top spots. I think it’s gonna be the same way at the Olympia, too— hopefully the top four, not in order of course, will be Victor, Kai, Dennis Wolf, and me. FW: That would be pretty frickin’ sweet, for sure. Branch, you looked fantastic. How would you compare your package at this year’s Arnold to last year’s rendition? BW: I was bigger, harder, and a lot fuller. Last year I was right at 240 or 241

onstage; this time I was 249 or 250. And my waist is the same size. FW: Props to you on that. A lot of people thought you could have justifiably beaten Victor. Would it have felt much better to place second than it did to place third? BW: Well, second place pays a lot better, that’s one thing. I go into every contest to win. I really thought the show was between me and Kai, just because Victor’s condition was off. I could even see it backstage in the pump-up area. A lot of people had me in second, but that’s not how the judges saw it. It is a subjective sport, and I’ve learned to accept that even though it can really suck sometimes. FW: I think you must have set some kind of record for winning the Most Muscular Award three times now. Do you have any idea what that award officially means or represents? BW: To me, it’s what bodybuilding is supposed to be all about. Isn’t bodybuilding about becoming as muscular as you can? I’m not sure if I have the record for winning that award. I think a while back, it used to go to the winner. You may have won it more than me, or Kevin Levrone. For a while it seemed like it was a consolation type of prize that usually went to the runner-up. But that only happened to me once. The other two times I got fourth, and now third place. I guess it represents an achievement of the most freaky, ripped muscle mass? I really don’t know. I am grateful to have three of them, though. FW: What does it mean to you to have the tremendous crowd reaction that you get every year at the Arnold? BW: It’s such a cool feeling to hear the people go crazy when I come out. I


wouldn’t trade that for anything. The fans are the backbone of the whole sport and the only reason we have a sport. FW: I am going to finish with a question you have probably asked yourself more than once by now. What more do you need to do in order to win the Arnold Classic? BW: I think the key still lies in improving my back detail. It’s come up a lot since last year, and I just have to keep at it. I think I had the widest rear lat spread out of the top three this year. My rear double biceps shot is better than before. I’ve said it before, but I believe that once my back is as detailed as my legs and chest, I will win the Arnold Classic. And I will win it one day. ■

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TELLING IT LIKE IT IS

ShawnRay

By Shawn Ray

‘THE BRIDESMAIDS’ In the history of professional bodybuilding, we have seen 12 men hold fast to the title of Mr. Olympia in 43 years. However, along the way, we have been blessed with the works of bodybuilders who at any given time could have joined the ‘Elite 12,’ but failed to receive the recognition worthy of their careers onstage. Here they are— and here is my take on them.

In

the infancy of the Mr. Olympia contest way back in 1965, we welcomed Mr. Larry Scott as the original Mr. Olympia champion and he was so good that the judges picked him again the following year! That said, the winners became bodybuilding’s ‘immortals’ in the sport, while the guys who landed in second place would suffer the fate of coming up short and without much fanfare. Some worthy future Mr. Olympia competitors would fulfill their ultimate goal of winning this contest after placing second— names such as Arnold Schwarzenegger, Chris Dickerson and Jay Cutler stand out— but others who sold their souls to the Iron Game would never experience the joy of a Sandow trophy to reflect on for their efforts. I have compiled a list of Hall of Fame Bodybuilders whose careers are decorated with Grand Prix victories worthy of recognition, sans the ever-elusive Sandow trophy and

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claim to ‘Best in the World’ title of Mr. Olympia.

Mohamed Makkawy: Mr. Olympia Runner-Up (’83, ’84) The year was 1983. I was beginning my senior term in high school when I first saw the Egyptian ‘Giant Killer,’ Mohamed Makkawy standing a mere 5‘4“ and placing second in the world to the ‘Lion of Lebanon,’ Samir Bannout in the Mr. Olympia contest! Adjectives like grace, style and beauty were all I could come up with in describing what I had seen in the magazines! Mohamed was poetry in motion while posing onstage. His skin color, control over his poses and facial expressions were but a few things that were captivating to say the least, with a polished physique from head to toe. While Mohamed was not the biggest guy onstage, the illusion he

created by his poses lured you into believing he was 7 feet tall! Mohamed is a former Mr. Universe and Pro World st Champion, who was awarded the 1 Class Decoration for sports achievement by the late and former President of Egypt, Anwar Sadat. By the following year, I had decided with 100 percent certainty that I, too, would become a ‘giant killer’ one day and pursue my dream to be like Mohamed. While trying to find my way in this business, I paid attention to guys who were comparable to my height and weight, guys like 1982 Mr. Olympia Chris Dickerson, 1983 Mr. Olympia Samir Bannout and of course Mohamed. Upon graduating from high school, I really thought 1984 would be ‘the year of the Egyptian’! Mohamed Makkawy was the ‘real deal’ before that phrase was coined and made popular by heavyweight boxing champion, Evander Holyfield. Sadly for this ever-


June 2009

Shawn Ray—Telling It Like It Is popular ‘giant killer,’ 1984 would turn out to be the year of the inauguration of ‘totally awesome’ Lee Haney. This NPC National Champion would reign supreme over the Olympia competition for a record eight consecutive years (’84-’91), effectively vanquishing the dreams of many great bodybuilders, including Mohamed. While Mohamed could not stack up against this man-child in the form of a 23-yearold named Lee Haney, who stood 5‘11“ and weighed in at 240+ pounds, he looked greatness in the eye and is forever remembered for his consistency. Mohamed would go on to becoming one of Canada’s most popular personal trainers and international speakers. He was honored by the Israeli Olympic Committee for his efforts in sports and peace in Israel and worldwide.

Albert Beckles: Mr. Olympia Runner-Up (’85) The year was 1985. I had just won the NPC Teenage National Championships in June and would finish the year off by winning the Junior Mr. World Contest in Sydney, Australia, where ‘Albert the Great’ was the guest poser, for a great start to my run in with the Men’s Open Division now that I was 20 years old. Lee Haney was Mr. Olympia and made short work of the 1984 Olympia lineup— but a veteran of the stage, who would compete for three decades and in over 100 contests in the sport— was nipping at his heals. ‘The Ageless Wonder,’ Albert Beckles from Barbados was quickly becoming a force in the industry at the ripe old age of 55! Albert was already a former Mr. Britain, Mr. Universe and threetime Night of Champions winner when he ran headstrong into an ever-growing Lee Haney on the Olympia stage. Albert stood barely 5‘8“ and weighed just under 200 pounds. He had the most majestic biceps peaks to his arms and competed with a resum´e that was decorated with first-place finishes. However, this was the Mr. Olympia contest and youth combined with too much mass and size would win out on this day. Clearly the muscular maturity of Albert was supreme and more separated— but it would have taken a knockout punch to unseat the worthy

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defender of the throne, Lee Haney. Albert would wind up one last time in the winner’s circle, with a victory not in the Mr. Olympia, but rather in Niagara Falls, taking out a much younger lineup at the Pro Invitational at the age of 61! Albert would later become an IFBB pro judge while continuing his successful personal training business in Reseda, California, where he can still be found at the ripe age of 78.

Richie Gaspari: Three-Time Mr. Olympia Runner-Up (’86, ’87, ’88) While I was busy graduating high school in 1984, there was a 20-year-old New Jersey native by the name of Rich Gaspari winning the light-heavyweight class at the NPC Nationals. He got his feet wet on the pro scene a year later, by debuting at the Night of Champions in New York, where he qualified for and competed in the Mr. Olympia contest finishing in third, just behind Albert Beckles and Lee Haney. This ‘Dragonslayer’ served notice quickly and swiftly that he was here to do some serious business with the best of them! While Richie was not the shapeliest of bodybuilders, he was the blue-collar ‘working man’ of the sport. His trademark vascularity and rock-hard conditioning had rarely been seen to this degree prior to his arrival in the sport. While Richie was but a kid, he had gotten the privilege of moving in with and training with Lee Haney for the his run to the pros. Armed with this previous experience, he was now set up in what seemed to be a battle of ‘teacher vs. student’ in 1986 and this battle would continue being waged in the ensuing couple of years. While no one— not even the ‘Dragonslayer’— could disarm the champ of his title, Richie arguably brought the most unique physique to the stage to rival that of Lee’s. The two could not be more different in terms of development and presentation. Lee was tall and shapely, while Richie was short and a bit boxy. Lee was top-heavy, while Richie had some wheels on him that made Tom Platz take a second look! From 1986 to 1988, Richie fought

tooth and nail for the elusive Sandow trophy, but to no avail. However, he would rack up some impressive victories on the pro circuit, to the envy of his colleagues. This former 1984 Amateur World Champion would go on to become a Pro World Champion two years later and ultimately the original winner of the Arnold Classic in 1989. Rich, at 45, is highly decorated and accomplished, and has since gone on to become a father, an IFBB pro judge, a supplement company owner and title-holder of Grand Prix Championships including the German, French, English, Italian and Spanish Championships. Rich is now relaxing comfortably in the IFBB Hall of Fame for his efforts and contributions to the sport.

Lee Labrada: TwoTime Mr. Olympia Runner-Up (’89, ’90) By 1987, like Richie before me, I, too, would go on to win the NPC National Championships as a light-heavyweight— the difference being that I continued on to win the Overall title, securing my place in the sport alongside Lee Haney, Bob Paris, Mike Christian, Phil Williams and Gary Strydom as previous Overall Champions! I stood in awe of these champions prior to joining them, but here I was now competing in the 1988 Mr. Olympia against them— and more importantly, against a guy with both ‘mass and class’— Lee Labrada! Lee came into the pro ranks by way of winning the middleweights at the NPC Nationals in 1985. I figured I was bigger, with equal balance— if I beat him, I got next! WRONG!! I got served by Labrada and 12 other guys in the ’88 Mr. Olympia, proving to me that I had a long way to go before being mentioned in the same breath as Lee. One year later, Lee did not disappoint in Rimini, Italy, where he would have the first of two sniffs at the Sandow trophy that Lee Haney was holding near and dear to his heart. Lee was an ‘artist’ who posed effortlessly and was the consummate professional throughout any contest he entered. I took notes on how to handle myself onstage by watching this man. Lee barely stood 5‘6“ and weighed a


June 2009

Shawn Ray—Telling It Like It Is paltry 185 pounds but looked to be the most complete and well-balanced of all the men on the Olympia stage sans ‘totally awesome’ Lee Haney! Unfortunately for Lee Labrada, the other Lee was just too big and too much— not only for him but for everybody during his reign of terror. Lee would settle quietly into the first runner-up position for two consecutive years, where only one man would cast a shadow over an otherwise brilliant career! Lee, who was born in Havana, Cuba, is now 48 and a married father of three boys, heading up his own supplement company in Houston, Texas. Lee would go on to become an author of a couple of books and promote bodybuilding contests. In 2004, the IFBB inducted Lee into the bodybuilding hall of fame.

Kevin Levrone: Four-Time Mr. Olympia Runner-Up (’92, ’95, ’00, ’02) By 1992, I had already had three Mr. Olympia contests behind me with one third-place finish and bronze medal for the trophy case in the tank. I was now a professional bodybuilder with sponsorship contracts, working in the business of bodybuilding for a living. I was among the best in the world and in the prime of my life. At 26, I felt the world was my oyster— and I had racked up a few celebrity names in the industry on my list of people to beat— but I heard the rumblings of another… as a beast approaches. In 1991, NPC National Champion Kevin ‘Maryland Muscle Machine’ Levrone had just burst onto the bodybuilding scene like no one before him. He appeared to have been carved out of granite— he was BIG and shapely. Kevin had arms, chest and shoulders that the best of us would stand in awe of. He had just wiped out the competition in New York, winning the Night Of Champions in convincing fashion, then set his sites on Helsinki, Finland with a date with the Olympians and yours truly! While Kevin was the darling of New York, I knew he would have to be better than that to beat the best in the

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world I was now a part of. I gave little thought to him as I focused on the reigning champion, ‘King’ Dorian. At 5‘9“ and 250 pounds, Kevin became more real than I ever could have imagined. Standing onstage next him, his presence exuded confidence that matched the size of his quads. His rookie year on the pro scene would see him finish second only to ‘King’ Dorian Yates, who was beginning his own run of six consecutive Mr. Olympia victories. Kevin would have to settle for the first of two first runner-up finishes, to Dorian repeating this feat again three years later in 1995. Dorian would go on to retire in 1997, undefeated in the Mr. Olympia competition, laying waste to all challengers big and small. It would be five long years before Kevin would climb his way back to the first runner-up position behind a familiar foe who had grown into his nickname as ‘The Big Nasty,’ Ronnie Coleman! By the year 2000, Ronnie had already secured two Sandow trophies for his mantle and would lay claim to six more before he was finished. Kevin streamlined his physique and had the necessary goods to defeat ‘Big Ronnie,’ but the favor had shifted to mass in large amounts, as Ronnie had raised the bar considerably. In 2002, Kevin fought off an ailing back injury to once again come up short to Mr. Coleman, as Ronnie was in hot pursuit of eventually tying Lee Haney’s record of eight consecutive Mr. Olympia victories. Kevin, at 44, is now a married father of 2-year-old boy named Gabriel. He would retire from the stage in 2004 and is presently pursuing other ventures, namely acting, while remaining active in the sport representing EST Nutrition. To his credit, Kevin won 22 pro bodybuilding contests in his career, an accomplishment in which he stands alone.These achievements didn’t go unnoticed by the IFBB, who cemented his work in the IFBB Hall of Fame earlier this year.

Flex Wheeler: Three-Time Mr. Olympia Runner-Up (’93, ’98, ’99) After Kevin Levrone served notice

of his arrival on the pro scene in ’92, I felt as though I was back at square one, having to deal with a force I previously never considered. By 1993, I witnessed one of the most perfectlysculpted bodies our sport had ever seen, in the form of ‘Fabulous’ Flex Wheeler! Flex hammered the competition at the Pro Iron Man, after winning the 1992 USA Championships, which earned him his pro card. It was a few weeks after his rookie pro win that the world would be rocked with perfection at the Arnold Classic in Columbus, Ohio by Flex. He stood 5‘9“ and weighed a light 216 pounds with not a trace of water or fat on him, setting the stage for the 1993 Mr. Olympia showdown in Atlanta, Georgia. ‘King Dorian’ had just won his first Mr. Olympia in 1992, Kevin Levrone was hot on his heels and now Flex threw his hat into the arena. While I personally believe we saw the ‘BEST FLEX WHEELER EVER’ at the Arnold Classic in ’93, the Mr. Olympia contest would be a bit more elusive for him to waltz in and take home victory. A mere seven months later, after the Arnold Classic, time proved to be too long and too much for Flex, as he slightly missed his peak but would settle comfortably into the first runner-up position just ahead of me and right behind ‘King Dorian.’ Like Kevin Levrone before him, it would be a long five years before Flex would find himself in the ‘runner-up’ position again, only this time a new Mr. Olympia was being crowned— and it wasn’t him. This was the only year I can remember as a competitor that the Mr. Olympia title was up for grabs. With ‘King Dorian’ retired and no returning champion competing in 1998, Flex, like Kevin and myself, was poised for victory! Flex had changed dramatically and was considerably bigger. Ronnie Coleman’s Mr. Olympia reign of eight years was only in its infancy, as Flex was regulated for the next two consecutive years to the runner-up position. While never actually winning the Mr. Olympia title, Flex holds fast to his record victories at the Arnold Classic, with four to his credit. At 43 and living in San Jose with his wife Madeline,


June 2009

Shawn Ray—Telling It Like It Is Flex is a grandfather and a father to five children. Flex continues to give back to the sport as a writer for Muscular Development and serves as Director of Media and Public Relations for the sports nutrition brand All American EFX. Last year, he promoted the Flex Wheeler Classic in Minnesota and is now co-host of the Team MD Radio Show on musculardeveloment.com, working with yours truly!

Shawn Ray: TwoTime Mr. Olympia Runner-Up (’94, ’96) Looking back, I feel like I was born in the wrong era, but, ironically, at the right time for bodybuilding! Prior to becoming addicted to being the best bodybuilder in the world, my idols were 5‘4“ Mohamed Makkawy, 5‘6“ Chris Dickerson and 5‘7“ Samir Bannout. These guys were dominating forces in the industry, but by the time I arrived in ’88, they were a dying breed and the ‘mass monsters’ were in full effect. In 1993, I finally hit a milestone of sorts and put Lee Labrada in my rearview by placing third (and ahead of him) in fourth place. It was huge for me, as I had been hot on his heels since 1990, but still had unfinished business with Dorian and Flex. By 1994, opportunity would come knocking, as I was at my all-time best and previously had been working my way up from fifth in ’91, fourth in ’92, third in ’93 and now my time was here! Unfortunately, Flex would wind up in a hospital bed after crashing his car on the freeway, but things were not made any better knowing that Kevin Levrone and Dorian were still going to be in my way. Dorian had suffered a biceps tear weeks before the show and rumors spread that he was heavy and off— not that it would affect my pursuit of the title! It did add fuel to an empty tank, while training hard. When the dust settled, I found myself in the familiar company of Makkawy, Beckles, Gaspari, Labrada, Levrone and Flex. As the saying goes, ‘second place is the first loser’ and that’s exactly how I felt. Painful, to say the least, after such rave reviews of my preparation— but reassuring at the same time knowing I’d be back with a vengeance.

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The following year would have me settling for fourth place, which only added fuel to my tank as I battled back to the first runner-up spot again in 1996 and it, too, was bittersweet. Between Haney and Dorian, many dreams were squashed by their massive physiques. Hopes and dreams were crushed by the sheer mass of these two giants, as I stood in the shadow created by Dorian, at a mere 5‘7“ inches and a whopping 208 pounds. The road was long and winding, as I spent 13 years in the Mr. Olympia lineup shifting up and down, back and forth between fifth place and second place for 12 straight years. I would go on to retire from the sport after competing during three decades, spanning a 14-year pro career against the best in the world, failing to beat only two men who collectively held 14 consecutive Mr. Olympia titles between them. At 36, I walked away from competition and never looked back, leaving all that I had on the stage with no regrets. Now at the ripe old age of 43 and married with two daughters, I’ve been blessed by the IFBB and my induction into the Hall of Fame. My plate is now full and my cup runneth over with gratitude. I am presently the spokesman for VYO Tech Nutritionals and a writer for Muscular Development, as well as working on Team MD Radio Show with my old nemesis, Flex Wheeler.

Victor Martinez: Mr. Olympia Runner-Up (’07) I’ve long since been retired from the sport— six years to be exact— but remember with clarity how ‘The Dominican Destroyer,’ Victor Martinez felt when he landed in the first runner-up position to Jay Cutler in Las Vegas. This former NPC National Champion came into the pros with the pedigree of a winner! True to form, Victor would quietly rack up victories at the New York Pro, GNC Pro and the Arnold Classic, before settling comfortably into the role of a ‘Bridesmaid’ at the 2007 Mr. Olympia. Arguably the best Victor has ever been onstage in any contest, many felt he suffered defeat by a marginal defending champion who

had missed his peak on the day, but held on to the title nonetheless. Born 1973 in the Dominican Republic, Victor would wind up in New York City, training among some of the world’s best, to become the best in the world! Along the way, Victor got a good whiff of what could be in 2006 when he placed third in the Mr. Olympia Contest— but it wouldn’t be enough to satisfy his hunger. In 2007, Victor stormed into Columbus, Ohio and beat back a resilient defending two-time Arnold Classic Champion in the form of Dexter Jackson, to embrace victory. As luck would have it, Victor would suffer an old knee injury and be forced to watch Dexter Jackson— whom he’d just beaten several months earlier— stand alone in the winner’s circle of the Mr. Olympia stage, defeating none other than Jay Cutler. At 5‘9“ and 250 pounds, Victor is once again poised to take his rightful place with previous winners of the Mr. Olympia title, but time will tell if the knee is fully healed and he is able to do combat against some ‘new jacks’ in the form of Phil Heath, Dennis Wolf and Kai Greene. At 36 and sponsored by MHP Nutrition, Victor has a firm grasp on where he stands in this business to know that opportunities like the one he faces coming this September are fleeting and are not promised to just anybody. As I look back over the list of athletes who stepped up, only to get stepped on, it’s humbling to say the least. These highlydecorated and celebrated athletes helped shape the sport we have today, waging some ‘epic battles’ of their own, yet in a way that exuded style and grace. To the ‘Men who would be Kings’— I salute you! For many have fought on the battlefield, but few waged wars such as these. From the annals of bodybuilding history, your names will be read to give credibility to all the Mr. Olympia winners! So say we all to the ‘Bridesmaids’— the best of what’s left! Stay hungry, Shawn ■


June 2009

BRANDEN RAY

By Branden Ray

Road tothe USAs Kai: Beginnings of A Champion Kai was the first competitive bodybuilder I ever met. I was 17 and met him through my uncle. He was cool with my family and I studied how he ate. My mom would order a pizza and I would say, “I want to eat what Kai’s eating,” so I started scarfing down chicken breast after chicken breast— LOL! I learned then that bodybuilding is a lifestyle. It’s not just how you train, but how you eat, sleep, etc. I thank Kai for teaching me that at a young age. I saw and admired his discipline and passion for bodybuilding. I saw the beginnings of a champion. My whole family says congratulations to Kai— you’re holding it down for BK!

I want to thank all the VPX staff from Jack and Paul to Slim, Mike, JP, Jaimie, Reuben and Jason Arntz. Yes, Jason Arntz— the pro bodybuilder who is as cool as they come! Jason was getting ready for the New York Pro and had skin that was paperthin. I’m sure that he’ll do very well!

‘Mayor of Bodybuilding’ One of the highlights of the weekend was training chest with ‘The Mayor of Bodybuilding.’ He is as important to this sport as any competitor. It’s fans like him who keep this sport alive. I was happy that he was there to lend me a spot and we ended up having a really good workout. The Mayor pushed me and I look forward to training with him at the Olympia. One thing, Mayor— what’s up with the New York Jets sneakers? Yes, I’m a Jets fan too, but we gotta get you some Jordans or some Nike Shox, at least. I’ve never seen Jets sneakers before… and they were like ‘bugger green’ biscuit boots… ha, ha! Let me stop, Mayor. You know you’re my man, but I gotta sing the song from back in the day: “Rejects/They make your feet feel fine/Rejects/They cost a dollar ninety-nine.” LMAO! If you people only knew how wonderful this guy’s personality is. He’s an honest New Yorker who is very insightful about this sport. It was an honor to train with him and really get to know him. Hopefully I can fulfill his prediction that I will win the 2009 USAs! ;-)

VPX: Best Booth at the Expo

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PHOTO BY PER BERNAL

I want to thank everyone for stopping by the BEST BOOTH AT THE EXPO, the VPX booth. We had the most booth girls and they were not only beautiful, but so cool. We all know each other from working several events and all of these ladies are class acts. We’ve become like brothers and sisters. They definitely kept my mind off the fact that my feet were starting to hurt! www.musculardevelopment.com

June 2009

BRANDEN RAY— Road tothe USAs

MD’s Top Three

Props to Arnold Champs Iris Kyle

Debi Laszewski

Ziville Raudoniene

Juliana Malacarne

The Arnold Classic weekend was long, tiring, and a wonderful experience overall. I want to start by congratulating all the winners in all of the competitions (too many to name). Iris Kyle blew me away. I was walking past the prejudging, far from the stage behind the seats, and could still see how incredible she looked. I was digging the new hairstyle, too! Debi Laszewski looked very impressive as well, and I want to congratulate her on placing second. Her conditioning was ‘spot on.’ Figure… I still can’t figure out. All of the girls looked great and I highly respect them because I often train with pro figure competitor Teresa Anthony and she trains hard! I would like to congratulate Ziville Raudoniene on her win. My favorite figure competitor, Juliana Malacarne, only placed 13th. This woman has awesome genetics with an incredible shape. Maybe it was the conditioning or presentation, I don’t know. She’s very impressive, nonetheless. I was extremely happy for Kai placing first and just as happy for Vic and Branch for persevering after injuries sidelined them last year. Branch doesn’t get enough credit for his front double biceps pose. Look at the pics on MuscularDevelopment.com and see what I’m talking about. Sure, his waist may not be as tiny as Melvin Anthony’s, but his incredible quads give the illusion that it is. After all, bodybuilding is about illusion. He fills his chest up with air on this pose and expands his rib cage to look even more massive. Kids, take notes: that’s how it’s supposed to be done! There is a lot more to a front double bi than just your biceps! Kai always blows me away with the striations in his quads. His lats drop all the way down to a lower back that’s incredibly dense. Kai, bro, this is your boy from Brooklyn from way back— you don’t have to get any bigger. Just keep chiseling away. The canvas is already made— just paint within those boundaries. There is no need to stretch it out even more. You are already one of the biggest mofos on the planet and can possibly be number one in the planet if you keep digging into what you already possess. ■ www.musculardevelopment.com

June 2009

DENNIS WOLF— THE PEOPLE’S CHOICE

The Big Bad WOLF By Dennis Wolf

Kai Greene: Congratulations, But He Did Have a Bit of Luck... Kai looked very good this year— but I thought he looked better last year. That’s just from what I remember. I really thought that Victor would have won with no problem if his condition had been better. Of course, I couldn’t help but put myself up there in my mind and wonder if I could have beaten Kai. I don’t like to ever make predictions or say I am definitely able to beat this or that guy, so all I will say is— nobody is unbeatable! On any given day, any top guy can win if he shows up looking his best and someone else is not 100 percent. All I heard leading up to this show was that Victor was going to win no matter how good Kai or Branch looked. Now we see this wasn’t the case.

What About The O? I think Kai will definitely be in the top six at this year’s Mr. Olympia, but that’s about as specific as you can get right now. I do think this year’s O will be the best battle we have seen in a few years. If Dexter, Jay, Phil, me, and Kai all show up in our best shape, only God knows how it will all turn out in the end. That’s one contest I would not want to judge!

Rumors and Gossip

My Top 5 Arnold Picks 1. Victor 2. Kai 3. Branch 4. Toney 5. Dennis James or Silvio

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There were a lot of rumors in the weeks before the Arnold that Kai was way behind and would never get ripped in time. Then on the night before the show, another magazine’s website reported that Kai had dropped out! I didn’t listen to any of it. Having been around long enough now to have heard a lot of this junk before, I always wait until the actual show to see what’s really going on. Besides, it doesn’t matter how bad or great someone looks two weeks out (trust me on this— I know!) or even two days out. Once you get out there onstage, that’s all that matters.

Miscellaneous Arnold Notes I was very impressed with Branch Warren. The physique he brought this time was one of the best displays of thick, hard muscle mass I have ever seen. Wow! I also want to give a nod to my fellow Russian (where I grew up before moving to Germany) Sergey Shelestov, who was at his all-time best. Even though he still had a tiny amount of water under the skin, he keeps making improvements and I hope to see him up on the Olympia stage again. Sergey could make top 15 this year, maybe even higher if he just comes in harder. Congratulations to him for working hard and making the improvements that he knew he needed to.

If I Had a Check for $130,000, I Would… Put it in the bank, what else? With the economy the way it is, you would have to be a fool to go out and blow all that money on a fancy car, or even a house. Even investing is a big gamble now. So that’s what I would do, as boring as it sounds— deposit the whole thing into a savings account.

A Crazy Expo I always have a good time at the Arnold Classic expo and it’s always super-busy. It’s not easy to be smiling and energetic for hours and hours on end, but I do love talking to my fans. Most people wanted to know about my workouts and how my recovery from the hernia is going. Every time I walked into the expo or out of it, I got stopped every four feet to take a picture with someone. The highlight for me was meeting and talking to Kevin Levrone for the first time. We actually did a little interview together. Kevin was one of the guys I looked up to a lot when I was starting out. He may not be the same size anymore, but that doesn’t matter. I doubt I will be as big as I am now, years after I retire. Why would anybody? Kevin is a living legend and for him to say encouraging things to me was a nice feeling.


Dennis Wolf— The People’s Choice

OUT CHECK

ment.com eveloPpLE TE muscuFlaOrd R COM VERAGE! ST CO CONTE

I was reading about how Toney Freeman put over an inch on his arms by training them three times a week. I sure would love another inch on my arms! Do you think this would be a good idea? Have you ever tried working your arms three times a week? For anybody to put an inch on his arms is a real accomplishment, but for a man already as advanced in his development as Toney to do that is simply amazing. At the same time, as much as I would love for my arms to be a bit bigger too, I have never tried anything this extreme. My instincts tell me that it would be too much for my arms, that they would become very overtrained. I only work a muscle hard once a week, because I feel the real growth happens after the workout, with rest and good eating. But we are all different. Obviously this worked for Toney Freeman. You can try it yourself. I suppose the worst thing that could happen is that your arms won’t grow, or maybe they could even shrink. If that happens, you will simply need to stop training them for a couple weeks and then go back to working them once a week to get the normal size back. But who knows? You might be one of those rare guys who actually thrives on something so demanding. In that case, you’ll end up with bigger guns, and that’s never a bad thing.

Untapped Potential In Germany We have a lot of good bodybuilders in Germany, and many of them are definitely good enough to be a pro. I just don’t think there is enough support and encouragement for the young guys like this. The real problem is that most gyms in Germany really don’t like bodybuilders (yes, even worse than in the USA with your Planet Fitness), and they don’t want guys training heavy. All the bodybuilders have to find smaller gyms that are more accepting to them. In the end, I think you can be a great bodybuilder if you have the genetics and the drive. With those two things, you will be the best no matter what the obstacles in your path!

UFC— I Love It! The first time I ever saw the UFC was a few years ago on TV when I was in the USA for an appearance. Right away I loved it and would watch it any time I was in America. Soon I had a friend in the USA sending me DVDs of all the fights so I could watch at home in Germany. I still want to go to a big fight to watch it live, preferably when one of them is in Las Vegas. I didn’t even think about trying to go to the one Saturday night at the Arnold weekend. There was already too much going on!

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Favorite UFC Fighters 1. Forrest Griffin 2. Randy Couture 3. Chuck Liddell

Favorite Fight Couture vs. Liddell (any of their match-ups— all excellent) I tried a lot of sports, and bodybuilding was the one I seemed to be meant for. But who knows? If the UFC had been popular back when I was younger and there was a really good trainer in my area, maybe I would have been a fighter instead of a flexer! ■

Got a question for Dennis? E-mail it to him at [email protected] and you could see it answered right here in MD! www.musculardevelopment.com

June 2009

ERIK FANKHOUSER—NORTH AMERICAN CHAMPION

Erik ‘The House’ Fankhouser

By Erik Fankhouser

408 MD

There are a few different ways you can go about this. You can do the Jr. NPC Nationals, Jr. USA Nationals, or jump right in and do the USA, North American, or Nationals. If I were you, I would do one of the ‘big three’ first. See how well you do; if you place in the top five in your class, then keep doing one of the three that will help you become a pro. If you don’t place in the top five, then do one of the Jr. level shows until you break the top five, then hit the bigger shows. I say have fun with it; don’t take longer than a year off between shows and don’t try to do all the National shows in one year, unless you are placing in the top two or three. You are still young, bro— do the North American and see how you fare with the best in the NPC, and take it from there. I will be at the show this year— I better see you onstage! All this talk about carbs and no-carb diets has me confused. I know you have always done low-carb diets in the past, but I tried a similar diet and it didn’t work for me. Have you tried a higher-carb diet and had results? If so, why did you change? The battle of the carbs! I say, who the hell needs them? Well, I guess we all do... I have tried about every www.musculardevelopment.com June 2009


I have been bodybuilding for four years; it’s taken me this long to get qualified for all of the NPC Nationals. What did you do to work your way up the ladder? What shows should I do? I am 25 and would like to be a IFBB pro someday like you. First off, bro, let me congratulate you on your placings. Qualifying for the NPC National shows is a big step. I know tons of bodybuilders who have been at it for years and have not qualified yet. There are many bodybuilders who never do any national-level shows because they don’t feel ready. The way I see it— when you qualify you are ready— and if you want to be a pro someday, then you better step up and go to that next level. I think if you are qualified, then you should do the shows. Doing the shows will make you better and will let you know where you stand against the best in the NPC. Here is the path I took to climb the ladder to the pros. I started out doing local NPC shows until I won them and qualified for the Nationals. As soon as I qualified, the next year I did Gary Udit’s North American national-level show. I placed fourth my first time around, then made slow gains and did it again the next year and won the Overall to get my pro card.

kind of contest diet, bro. I did do a higher-carb diet when I first started bodybuilding and it worked great for me then. I just feel each time you do a diet, it might be a little different. I went to the low-carb diet because I was having good results with it when I tried it. I think you’ve just got to have a plan and then do it. I think any good plan is going to work as long as you do it 100 percent. There are so many ways to diet down— you just gotta choose one and stick to it. I think a zerocarb diet is not going to work, if you are slipping in carbs that you should not be eating, or if you are on a higher-carb diet and you are not eating all your carbs. Pick a game plan and run with it. If it doesn’t work, then next time do something different. I think I am going to try to keep my carbs in longer this time around. It worked for me in the past, so maybe I will go back to the basics. When I turned pro, I was doing zero-carbs and then tried it again for my first pro show, but I think my body was reacting differently than it did in the past. So carbs or ‘no carbs’ is still up in the air for me, LOL!! I was at the Animal Cage at the 2009 Arnold Classic, and saw you. I have to say you’ve put on some serious size! Your calves are crazy in pictures, but to see them in person blew me away! I also saw you compete in the curl competition— you had some great endurance. Do you train for high-rep sets or was that competition just easy for you? The Arnold weekend was a great time as usual, and the Animal Cage was jumping all three days. My weight was around 275 at the Cage, so I was the biggest I had ever been. I have been gaining good weight this off-season. I don’t want to get too crazy and have to kill myself when it comes down to dieting for my next show. As for the curl contest, I had to curl half my bodyweight for as many reps as I could. I had to go up against a fellow animal, Hola Bola. He held his own; he did 30 reps at 95 pounds. I curled 135 and did 35 reps with it. I could have squeezed out 5 more, but I didn’t want to smash him that bad, LOL! I can say I train with high reps like that all the time but from time to time I will do a burnout set and pump out as many reps as I can at a light weight, just to finish off a muscle. I do train with high volume, but I don’t train with sets of more than 15 reps; for the most part I am down around 8-12 reps. Next year, if I do the curl contest, I will pump out 40+ LOL! June 2009 www.musculardevelopment.com

MD 409

Eric Fankhouser— North American Champion

House Builders: Runnin’ the Rack... Everyone loves a good-ass arm pump, right? Well, runnin’ the rack will do just that. I ran the rack every few arm workouts and I have found that it is a good burnout exercise and will push that blood back in the muscle after you lose that pump in your arms. Here is how I run the rack. I start at 100-pound db’s, curl them 10 times each arm, then sit them down, grab up the 90 pound db’s, curl them 10 times each, then the 80s for 10, 70s for 10, 60s, 50s, 40s 30s, 20s and then the 10s for 10. Just hope no one walks in when you are struggling with the 10-pounders, LOL! Add that one to your bag of tricks and pull it out on a rainy day to make your arms cry.

Training Journal My off-season training was the best it has ever been; I gained quality mass over the last few months. I am getting bigger and bigger and not gaining fat— it’s all good muscle. I have been eating pretty clean up to this point. I am eating 49 meals a week and only two out of the 49 are cheat meals. I went to see my bodybuilding eyes this week, Andy Bartolovich. He looked at me to see how my off-season was going and to see what progress I have made the last few months. Andy knows my body pretty well, because he has been working with me since I started bodybuilding. My weight was higher than it had ever been and my body fat was only 7 percent for the off-season— that’s pretty good for me. I don’t like to go over 10 percent. I think if you do, it just makes it harder to get into contest shape. He was glad I was keeping a lower body fat percentage and still gaining weight. I want to come in next year onstage weighing around 230-240. Weight doesn’t matter, but it will let me know I have gotten bigger, because I will come in as ripped each time.

Family The family is doing great. My wife, Heather, is doing good. We are about 15 weeks along now, and counting down the time till we have the new baby. Xavier is still pumped about the new baby, but having two kids is going to be tough. I am glad that my wife is pregnant now, instead of me dieting and her being pregnant at the same time— that would be tough. I did that my very first show; she was pregnant and I was dieting— wow, talk about not seeing eye-to-eye— but we got through it. This time, we planned it perfectly. She is pregnant and I am off-season. LOL— so we both can eat and gain weight! We have to start to think about names for the new baby. If it is a girl, my wife gets to pick, but if it’s a boy, Xavier and I get to pick. Xavier wants to name him The Hulk— LOL! I want to wish Xavier good luck on his first gymnastics show in a few weeks. If anyone wants info on the second NPC Erik CHECK OUT Fankhouser Classic, e-mail my wife Heather at musculardev elopment.com FOR CO [email protected]. Thanks and train hard MPLETE CONTES T COVER AGE! in iron! ‘The House’ ■ www.musculardevelopment.com June 2009

EVAN CENTOPANI

By Evan Centopani

NATIONAL HERO

Do you ever perform different types of deadlifts, such as sumo or snatch-grip deads? Or do you pretty much stick with standard deads? For the most part, I stick to the traditional form. However, from time to time I’ll widen my stance out really wide but keep my legs fairly straight. I don’t know what you’d call that, or if it’s just something I do. I’ve tried sumo deadlifts before and I just couldn’t seem to get the form right— it’s something I should practice more. The standard form has served me pretty well over the years, so I don’t see a real need to experiment with other variations. If some other type works well for you and thickens up your back, awesome. Keep doing it!

I like the idea you have about starting to diet at 18 weeks, then adding cardio at 12 weeks. My question is whether you change the diet, once you start adding cardio? I would assume that your caloric intake goes way down once you start the diet, but do you change anything once your body is burning more in those last 12 weeks? I ask because

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I noticed from your “In the Trenches” videos that you don’t waste your time doing a bunch of light warm-up sets. You just do 3 reps and wait for heavier weight to do your working sets. I think I must do too many warm-ups, because by the time I get to the heavier weight I am wearing down. Is that why you do it your way, so that doesn’t happen?



In off-season mode, what is your rep range? And why do you train in that range? Now that I am in pre-contest mode for the New York Pro, I use the same rep ranges I did all last year during off-season. I don’t feel that your weight training should change very much at all— it’s your diet and cardio (not that I have done any yet) that take the fat off and give your muscles that conditioned look. My reps can be anywhere from 6-20 or sometimes a bit higher. Why? If you cover such a large rep range, you’re bound to do something right! Seriously though, variety is important. If you do different exercises, different rep ranges cover all the bases and hit as many muscle fibers as possible.

for my last show, I used a similar plan and really flattened out when I added the cardio. I worried that I might be burning up muscle, so I added a touch more food and ultimately sabotaged myself. As for the diet, I keep it the same when I start cardio. I do that because I only begin doing cardio once my weight loss slows. Oddly enough, I am nine weeks out from my show right now and my weight is still dropping, so I haven’t done any cardio at all yet. But if I were to add food at that point, I would think that would just defeat the purpose. Here you are trying to get your body to start losing fat once it gets stuck and you’re going to eat more? I think a lot of guys are afraid to diet hard because they feel small or ‘flat’ as the prep goes on. But that’s part of getting in shape. Obviously we all feel bigger in the off-season when we’re heavier. No one feels huge once they drop a lot of fat and with it, bodyweight.Yet if you’re afraid to diet hard and freak out because you don’t look and feel as big anymore, odds are you won’t achieve the type of condition you need. Many times at shows you see guys who are huge and full, yet nowhere near the shape they should be in. Nine times out of 10 I can guarantee you that they didn’t diet as hard as they should have because they got worried they were losing too much size. You have to be in condition when you compete, or you will place badly. So you need to either get over that fear and get in shape, or don’t compete and stay big and not so lean.

mail from someone who blew out his back or tore a pec because they thought they would be like me and just do a very brief warm-up. I watched your leg training video on MD TV, where you squatted with 585 for reps. Damned impressive! Just wondering if your lower back was sore after moving that kind of weight without a belt? My lower back pretty much never gets sore, it just gets tight. I believe it’s mainly due to fluid retention. At that point in the off-season when we shot that video, my caloric intake and carb intake was up significantly. As soon as I drop my carbs, the tightness in my lower back disappears! I squatted yesterday, just as heavy, with zero tightness in my lower back.

It’s funny you ask that. The other day I was training arms with my buddy Keith. We got to the gym, walked over to the dumbbell rack and did like 8 reps of alternate dumbbell curls with 25-pound dumbbells. Then I grabbed a 70 and brought it over to the preacher bench. Keith doesn’t warmup much either. I guess I never liked warming up too much because A) I never felt like I had to and B) I felt like it was only gonna take away from my sets. I like to go into my first set as strong as possible. That being said, I did start feeling some knee pain a while back and that got me into the practice of warming up more extensively for legs. I still don’t do a lot of warming up for upper body, but knock on wood, it’s worked out fine for me. I have heard many stories of guys getting badly hurt because they used heavy weights too fast without warming up. So don’t use me as an example, necessarily. Warm up as much as you feel you need to. A lot of times, you may be better off losing a bit of strength from the longer warm-up, but it could also be preventing an injury. Once you’re hurt, you can’t train at all, or at the least your workouts will suck. Then you will wish you had taken more time to prepare your muscles, joints and connective tissues for lifting heavy. So please, be safe! The last thing I want is to get an e-

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What are the types of meats you consume in the off-season and do you change it when you’re dieting down? I know most pros eat red meat for three or four meals a day— do you? That’s weird, I can’t think of too many guys who eat that much red meat. Do they live on a frigging cattle ranch or something? In the off-season, I have steak once a day for dinner, 4-5 times a week. I’ll have fatty fish like salmon the other two nights. I like Porterhouse steaks the most. Actually, that sounds really good right now— a big, thick Porterhouse with grilled leeks, homemade French fries, and lots of ketchup! Dream on Evan, not until the show is over! Anyway, red meat 3-4 times a day! That’s way too much for me. I’d be so constipated it wouldn’t be funny— not a good feeling. Just try training hard like that sometime— good luck. All that red meat is just too hard for me to digest. I don’t think it’s necessary. Too much of a good thing isn’t good.


Evan Centopani—National Hero Good Times in the Animal Cage Just like last year, I worked at the Universal Nutrition booth all weekend at the expo. Of course, our booth is more than that— we had a good-sized little gym, surrounded by a chain-link fence that we call ‘The Cage.’ We had lifting demonstrations from top powerlifters, seminars, and fun contests like ‘The Pros vs. The Bros.’ Guys from the Animal forum online could compete against me, Erik Fankhouser, and Frank McGrath. We did stuff like seeing who could curl or bench press for more reps with half our bodyweight. One guy I had been talking some good-natured shit to on the forum challenged me on curls. I got 20 reps and he got well over 30— he kicked my ass! Great times. Some people complained that our booth didn’t have any hot girls and that we were all covered up instead of wearing tank tops, but I think that set us apart. Our whole thing is that there are no superstars. We may be pros, but we’re approachable and just like anybody else. That’s why I think The Cage was probably the coolest place to be at the expo all weekend. We also had an ABC— Animal Barbell Club— seminar at nearby Metro Gym that was a big success. I even trained Friday night with one of the forum members who had won a contest on the site.

Diet Progress

Thanks and Shout-outs

I’m back home in Connecticut now as I write this a couple days after the Arnold. With a little under nine weeks to go until my pro debut, my weight has dropped from about 315 to 278— and still without doing a single cardio session! At this point I am wondering if I will even have to. I was guesstimating that my weight onstage at the New York Pro would be around 260, but now I’m thinking it might dip under that. As long as I am in the condition I need to be and you can see the improvements in my legs and chest, the weight really doesn’t concern me.

I want to give a big shout-out to the guys over at Nebula Fitness for the incredible leg-training pieces I bought to use at my gym. Nebula is the only line of bodybuilding equipment still made in America, and it’s very rugged and durable. I’d like to thank Universal Nutrition for their continued support. And thanks to my chiropractor, Dr. Mike Troknya, for keeping me healthy. Thanks to Steve Blechman for his encouragement, and last but not least thanks to all my fans out there. I am privileged to have so many awesome fans who constantly help keep me motivated to be my best!

Staying on My Training and Diet Schedule in Columbus The idea of trying to maintain your pre-contest training and diet program while traveling and working at a busy expo like the Arnold for three days in a row might seem intimidating to some bodybuilders, but I did a very decent job. It takes some planning, preparation, and a little sacrifice. I brought all the food I would need with me in my luggage, cooked and then frozen in vacuum-sealed containers. I had a refrigerator brought up to my room at the Hyatt. Along with protein powder, this allowed me to have two solid meals and two shakes every day while I was working at the Universal booth. I would order breakfast for room service every morning— just eggs. After the expo, I trained every day at Metro Gym (which for some reason was hot as hell) and then had dinner. One thing I know I need in the pre-contest phase is a good night’s sleep, so I didn’t go out the whole time I was in Columbus. I ran into Mel Chancey, who had an interview last year in MD, and he offered to get me into the big UFC fight on Saturday night. It was tough to say ‘no thanks,’ but I needed to get to bed at a decent hour. I didn’t even go to the men’s pro finals. If you don’t plan your meals and you go out at night, you could really screw up your contest prep. My pro debut is too important for me to even think about that.

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Congrats to Kai! Kai was a very deserving winner of this year’s Arnold Classic! Victor had the most pleasing physique of the top three, but he just didn’t have the condition he needed. Considering the amount of time Victor had after his injury rehab to put it all together, I think he has nothing to be ashamed of. Still, I am happy for Kai. The guy has really worked to get where he is, and the Arnold Classic title establishes him now as being at the same level of guys like Victor and Dexter. ■ Got a question for Evan? E-mail it to him at [email protected] and you could see it answered right here in MD!


CHAD NICHOLLS

The Contest GURU

Victor Victorious Now that the 2009 Arnold Classic is behind us, I feel a lot of questions regarding Victor’s comeback were answered. Though it was a close battle and Kai Greene squeaked out the victory, I’m very proud of Victor. He made a very courageous and determined journey over the past year to prove that his knee injury and subsequent surgery would not hinder his career and path to the Olympia title. Find out in this month’s column how we prepped Vic and what obstacles we had to overcome on our way back to the top of the sport! As well, stay tuned for more men’s skin care information, and find out how to determine when to do cardio and what type of cardio is best for you and your program.

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I just got back from the Arnold and I have to tell you how impressed I was with Victor’s return to the stage. I have to be honest, I was one of those guys who ripped the hell out of him on the boards, saying there was NO WAY IN HELL he could overcome the injury and surgery to place well again. I thought for sure his days of greatness were over. I have to say, I was shocked! Just wondering what you guys did— and how things went the final few days headed up to the show with his prep, as well as— do you think we will see Victor progress beyond his 2007 form? Thank you for your questions/comments! You know, you shouldn’t be too hard on yourself as MANY, MANY individuals felt the same way, that there was NO way Vic was going to come back from that type of injury and surgery and place in the top spots, let alone win. I have to admit though, going into the Arnold, although I knew I could get Vic looking great and knew Vic had the determination and strength to make it happen— there were still questions that needed to be answered. I always took his knee and more importantly, the health of his knee into complete consideration during his prep. Vic trained balls-to-the-walls— but we definitely were cautious and didn’t get crazy with his prep, as we didn’t want any setbacks and we realized that winning the Olympia title was still the ultimate goal. This is the primary reason we took things incredibly slow with his rehab and I implemented a special recovery and

Chad Nicholls— immune system strengthening supplementation program into his training, to assist with the healing process. We did everything we could to eliminate any chance of re-injury or anything that would slow down the recovery process. We knew that, overall, Vic was able to train hard again and that his overall leg strength and symmetrical leg balance was good, considering what he had just been through— it was purely a matter of just how far we could push things during the final days before the show that would make or break his comeback. My main concern throughout his entire prep for the 2009 Arnold was knowing that there were certain questions I wanted answers to NOW— but I knew they could not be answered until we actually made it to the show and were in the very final stages of his prep. The primary question: how would his leg/knee respond to the final prep and how far could we push things? Balancing his carb-loading process, water removal and drying-out process were vital to his performance and could make or break how he looked. These were scenarios I played over and over in my mind— but knew that I couldn’t know the final outcome until the actual moment arrived. With a severe injury, sometimes even though the area is healed, it may not fill out or hold glycogen in the same way that a non-injured area would. I also knew that I couldn’t dry Vic out as quickly as before— it would have to be a gradual and meticulous process, to ensure as little asymmetry as possible between the right and left legs/knees. If we got rid of water too quickly, we could flatten out the injured area— and if I didn’t get rid of enough water, he wouldn’t be in the type of shape he needed to be to make an impact and place well. So although I was extremely pleased with the final outcome, even though we followed our normal stages of ‘final prep,’ I can tell you— it was a nerve-wracking process. I was very happy with Victor’s look onstage and if I had to put a percentage amount on his conditioning, I would say he was about 90 percent. Our main concern was to show everyone that he was still on top and that there was very little if any asymmetry between his right and left legs— so I think we had him balanced out very well for his first post-surgery competition and have shown that he is on track and that he will be ready to rock at the Olympia! Can he improve upon his 2007 showing? Absolutely! All we need right now is to ripen and mature the muscle on the injured side. Since our ’09 Arnold test-run, I now have the answers needed for his ’09 Olympia prep and I am very encouraged and definitely feel we can bring him in better than ever. As for the Olympia, I know that we can be more aggressive with his carb-loading and water depletion process— bringing him in even fuller and dryer— making his dominance even more apparent! Stay tuned to the column, as I will continue to bring you updates on Victor’s quest for the ’09 Olympia title in future issues.

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The Contest Guru I’m a 26-year-old male and I’m a competitive bodybuilder. I do the whole tanning thing— but I also live in California and I’m at the beach a lot— the salt in the air from the ocean dries my skin out and although I’m not concerned about it now, a couple of relatives have had skin cancer. I’ve read some of the replies you have given to skin care questions and know that healthy skin ranks high on your list. Am I too young to worry about anti-aging and skin care? What can I do to make certain I don’t look old before my time and still tan for bodybuilding? Thank you for your very important question. First, you are never too young to begin worrying about skin care and the health of your skin. Before worrying about what products are best for you— I would definitely suggest going to a dermatologist and speaking with him or her regarding your concerns, your lifestyle (e.g., sun) habits and what you can do to lower or eliminate your skin cancer risks. If skin cancer runs in your family, beginning annual cancer screenings now is also a smart thing to do. A good sunscreen is always a smart start to creating an effective skin care regimen. As well, with the breakthroughs in ‘sunless tanning’ you can achieve your deep, dark tan goals without having to cook yourself in the sun or in a tanning bed. Sea air is quite drying— and when you think about it, the salt from the ocean rusts cars out long before they are ready for the junkyard. If the salt does this to a car, just think of how harsh it is on your skin! As I said, a dermatologist can map out what is the best skin care regimen for you— but I would suggest a good sunblock or a moisturizer that is combined with sunblock, as well as a good all-inone anti-aging product.There are several lines on the market today that cater specifically to men. One in particular that is relatively new, caters just to men and has highlyeffective products is Dominici Skin for Men. It is a bit hard to find, but you can ask around to find a retailer that carries it in your area. As well, when competing, the final weeks prior to a show can be the most stressful to your skin. If you want to have the least amount of subcutaneous water in your body, you know that stopping all moisturizing of your body’s skin is imperative to make your skin as thin-looking as possible, as well as to eliminate excess water from the body. However, I am a huge believer of moisturizing and skin conditioning during your diet— until about three weeks out and immediately following a diet— it is extremely important to pick your skin care regimen right back up! Remember, you cannot stop the aging process, but you can definitely slow it down and know that wrinkles, loss of elasticity and plumpness in the skin all come from your environment, your lifestyle, heredity and everyday stresses. In order to attack aging skin, you need to hit it from all angles. Diet, exercise, eliminating personal and environmental stresses as well as a solid skin care regimen are the best ways to maintain a youthful appearance. Good luck! ■ www.musculardevelopment.com June 2009

CHARLES GLASS

Trainer of Champions

By Charles Glass

THE BODYBUILDING

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Victor Martinez

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range of motion and be sure the pressure stays on the injured knee so it is forced to adapt. My right knee and leg eventually became stronger than my left as a result of the extra attention. I started lifting more and more to rehab other injured areas like my back, and soon my body took on a new look. I fell in love with weight training— and you know the rest of the story! My gym just got a new type of Smith machine that lets the bar move vertically, like a standard Smith, and horizontally. Ironically, I find that the bar is more wobbly and harder to control than even a regular barbell! So my question is, do you think there are any added benefits to using something so ‘unstable,’ or would I be better off just using a regular bar inside a power rack? I’m not a big fan of ‘instability’ type training in the first place, especially for bodybuilders. That wobbly sensation you are experiencing tells me that you could very easily ‘slip out of the groove’ on any number of exercises and get hurt. You would be better off simply using a barbell. At least with a bar, you are forced to stay tight and control the bar through a specific plane of motion. With the machine you describe, you would have to train in almost slow motion to do that unless you go very light.


June 2009


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Place ASC

As I was studying the photos from the Arnold Classic, it seems to me that Victor’s legs still aren’t as good as they used to be. This leads me to wonder— have you ever known a bodybuilder to come back after a terrible knee injury and get his or her legs back to 100 percent? I happen to know one guy who came back from a knee injury quite well— me! Back in my college gymnastics days, I injured my right knee badly at one point. I knew that unless I could rehabilitate it and return to normal strength levels, my gymnastics career was finished. There is no way you can punch into a flip, for example, without strong, healthy knees. I did my own physical therapy, which consisted of a lot of isolation work on the bad knee. I would do things like single-leg presses a lot. To anyone attempting to rehab an injured knee, I recommend doing as much unilateral work as possible. On any type of machine like the leg press where you are normally using both legs at once, it’s impossible to keep the stronger side from taking over and compensating for the weaker side. When you do these, keep your body square and avoid twisting the torso. Another good movement is the hack squat, done facing at a diagonal so that only one leg is doing the brunt of the work. The weights should be fairly light at first, and you have to use a full

Charles Glass—Trainer of Champs I am curious, Charles— why didn’t you compete more as a pro? Didn’t you want to ever become Mr. Olympia, or win at least a few pro shows? Looking back at some of your photos from the ’80s, I think you could have done it. And I’ve always wanted to know— how did you get into personal training? For one thing, I knew my limitations and what it would take for me to put on the additional size I would have needed to advance to the elite levels of pro bodybuilding. At one point I took my bodyweight up to 252 pounds, and I was never so uncomfortable in my life! For another thing, pro bodybuilding as a career choice was not a very lucrative option for most of us in the early ’80s when I got my pro card. There were no contracts. I worked 10 to 12 hours a day as an engineer. My training was done around that job, which meant I was up at 3 a.m. every day to train a large body part and then rush off to work. After work, it was back to the gym for a smaller body part workout.

It was a rough schedule. Then one day at the gym, a lady who had asked me for workout tips on various occasions wanted to know if she could pay me to train her four days a week. This was back in 1982, and the only guy in the gym who was a ‘trainer’ was named Terry Williams. The personal training industry had yet to take off. It sounded like a great idea to me, so I started working with her and soon loved the feeling of being able to help someone mold their body into what they wanted. Then more people began approaching me, and soon my routine became to have one client in the early morning who would work out with me, go to my engineering job, then come back to the gym to work with four more clients. Others wanted me to train them, but I only had so much time in one day and my ‘real job’ took up most of it. In 1989, I finally said goodbye to the corporate world and made personal training my profession. It was the best decision I ever made, and all these years later I can still say I love what I do every day.

MY ARNOLD CLASSIC THOUGHTS with how Silvio looked, but he looked even better on Thursday night before he listened to some people and tried filling out more. As sharp as he was at the show, I knew that he had been sharper in the glutes and hams a few days before. I still thought he could have been as high as third place. I also thought Dennis James belonged in the top five. It wasn’t quite the best condition he has ever shown, but he wasn’t off by much. I Going into the show, Victor was the man to beat. But once he got onstage, we could all see he was off his best condition. The injured leg was still slightly smaller, too. It probably wouldn’t have been noticeable, except that such a big deal had been made about the injury and the judges were looking for a discrepancy, whether it was conscious scrutiny or not. Victor’s condition faded as the judging wore on, but that seemed to be the case to one degree or another with everybody. Branch hit his peak perfectly, but he just doesn’t have the aesthetics and symmetry of someone like Victor. I thought his arms were down in size just a bit, which is understandable considering his triceps tear last summer. I still think his legs are overpowering, and I have to wonder if training them just every other week might help him balance out his physique better.

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Kai was just unstoppable in this lineup. His combination of freaky muscle size, shape, and condition was the best one on this day. And I have to say that his posing performance may have been the best I have ever seen in all the years I have been in the sport. Melvin is very entertaining with his popping and locking, but when have you ever seen a man do a headstand and display his quads and hams? It was powerful and graceful at the same time, and Kai did a much better job of holding poses and displaying his physique than he has in previous routines. Toney Freeman was in excellent condition, but he still needs a lot more size at his height. I kept hearing that he was flat, but to my eyes it wasn’t a matter of not being full enough. He simply needs more mass in the first place so there is more thickness and depth to his body. I was impressed


June 2009

Charles Glass—Trainer of Champs What’s Going On With Me

don’t see how Moe Moussawi beat him. Moe has looked better, and considering how much size he gives up to Dennis, I wouldn’t have placed him higher. Dennis worked with me for this show, and he’ll be working more extensively with me for the Mr. Olympia, which he still needs to qualify for.

Phil, You Missed Out I understand that Phil Heath had his reasons for sitting out the Arnold Classic, but I have to wonder if he didn’t miss out on what may have been a nice payday as well as a win that could have set him up as the man to beat at the Mr. Olympia. I am not saying he definitely would have beaten Kai, but he would have pushed him pretty hard for the win.

Kai, No Hard Feelings Because Kai decided not to continue working with me and went back to his old trainer in New York, some have assumed that there is bad blood between us. Not at all. Kai came to me at 303 pounds and had gone down to

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280 by the time he left L.A. He was suffering through triple cardio sessions every day to get in shape, and a very hard worker. Personally, Kai was looking for more than a trainer. His trainer in New York doesn’t work with anyone else, as far as I know, and is able to be available for Kai any time he needs to talk or has a concern. I am very busy with clients for a huge part of my day, and simply wasn’t able to make myself available to that extent. In the end, I think Kai was also very homesick. He’s a New Yorker, and L.A. just didn’t agree with him. I did enjoy working with Kai and I was happy to see him achieve such a major win.

Aside from my training clients, I am keeping busy with several other ventures. My Power Nutrition store at the corner of Lincoln and Washington Boulevards in Marina Del Rey is doing well, and we plan to host some clinics on training and nutrition soon. I have been invited to visit Dubai and Argentina for seminars and to work with athletes there. And by the time you read this, you should be able to check out my “Training Tip of the Week” on MD TV, as well as my new radio show that will follow Flex and Shawn’s Team MD program. Make sure you all watch and listen, because I will be sharing a whole lot of knowledge and information that until now only my clients were privy to.

Got a question for Charles? E-mail him at [email protected] and you could see it answered right here in MD!


June 2009

ThePROCreator By Hany Rambod

More FST-7 Q&A I had shoulder pain back in October and took some time off. Since it didn’t go away, I got it checked out in January and had surgery to repair a loose screw/anchor from a previous surgery. After rehab, I will begin working out again after a six-month layoff. Before that, I had been consistent for three or four years. How long after a lengthy layoff should I wait before trying FST-7? Should I be doing other things for the time being, like a full-body circuit three times per week? The first issue you need to address is making sure your injury is fully healed and you have no residual pain throughout the range of motion of various exercises. Once that is resolved, I would suggest gradually working your way back to shape by starting with a very basic routine for a few weeks. If you want to do ‘full body,’ that’s fine, or else a traditional type of split would also work. Once you do return to your normal split, go ahead and begin following an FST-7 style workout, but without the 7s. You may even want to just do one work set of three ‘base’ exercises at first, then add a second and third set each week. Once you are at the point where you are feeling 100 percent with the base sets, it’s time to add in the fourth exercise, performed for 7s. Don’t do the sets to failure that first week. Instead, aim for a mild-to-

428 MD

moderate pump. After that, you should have the green light to take those sets to failure. In light of your previous injury, I can’t stress enough that you really need to play it all by ear and pay close attention to your shoulder and how it feels. In the off-season, should I do more high-intensity to failure, ‘Dorian’ style? And up the volume, but not to failure, when I am in prep? I feel that the greatest benefits are derived from alternating between cycles of HIT (High Intensity Training) and volume training. The real value in high intensity, low-volume training is that it allows you to build strength. That way, you are able to return to your ‘volume’ training and use heavier weights than before. A typical cycle might involve training HIT style for four to six weeks, then switching back to volume training for four to eight weeks. If you only did HIT-type workouts, you would be missing out on the benefits of volume training, and vice versa. The two actually seem to complement each other quite well when used in alternating cycles, delivering better results than you would see by only following one approach or the other. Why do many trainers/dietitians suggest that you not take additional amino acids, since

many of the protein powders (particularly whey) are supposed to have a very high biological value? Anyone who has worked with me knows I am not a big fan of protein powders, because far too many bodybuilders use them as a meal replacement. They may have solid protein sources like eggs, steak, chicken or fish three times a day, and for all other ‘meals’ they will simply consume a shake. The vast majority of people tend to take on a softer, washed-out look if they drink a lot of protein shakes on a regular basis. Athletes who make every effort to eat real food at most if not all meals generally have a leaner, harder appearance to the muscles, with all other dietary and training factors being equal. I recommend amino acids because by nature, they are meant to be used as a supplement to food rather than to replace it. There are key times when branched-chain amino acids (BCAA) are especially valuable. Before and after training, I advise all my clients to take 10 grams each of BCAA and L-Glutamine, plus another 10 grams of each before going to bed and upon waking. They are absorbed very well on an empty stomach. All amino acid products are not created equal, and quality varies considerably. Keep that in mind before you go and buy a product that’s far less expensive than the major brands.


ThePROCreator I’ve heard people say, “Choose your two worst body parts and use FST-7 only for them and not for every body part, because you’ll burn out.” Is there any validity to this claim? Absolutely. FST-7 was originally devised to help some of my clients increase the size of stubborn body parts in the shortest possible time, so the ‘stubborn’ parts could catch up to the rest of their physiques. Eventually, many of the top amateurs and pros I work with started using it for all body parts. You could do that too, assuming your recovery is optimal. That means that you’re consistently eating very well, getting plenty of sleep, staying adequately hydrated at all times, and following a good supplement program. The athletes I work with generally are on top of their recovery, since they either do this for a living or aspire to, soon. If you are not consistently addressing the areas needed for optimal recovery, I would suggest that you only use FST-7 for one or two lagging body parts. Otherwise, you will indeed be at risk of overtraining. Which sets in an FST-7 workout should be done to absolute failure? With the ‘base exercise’ sets, should they all be done to failure, or just the last set? And should every set of the 7 pump sets be done to absolute failure? The answer depends on where you are in your training program. In the off-season, I recommend that all sets of both the base sets and your 7s be taken to failure. The goal here is to stimulate as many muscle fibers as possible. During the precontest phase, you are taking in fewer calories and doing more cardio. To maintain optimal recovery under these circumstances, you would not want to perform all sets in a workout to failure. You might go to failure only on the final set of each base exercise, and also on your fourth exercise for the 7s. It may seem like I talk about recovery an awful lot, but that’s because FST-7, or any type of training system for that matter, can only

be maximally effective if you are able to fully recuperate from your workouts. You mentioned that for back width, the 7s should be performed on a pullover machine or with a cable pullover. I do not have access to a pullover machine. Were you referring to a lying cable pullover or standing version? Also which attachment handle is best? I like standing, straight-arm pulldowns with ropes. It gives a sick pump during your 7s and it also gives you more range of motion than the straight bar. I heard someone mention FST-7 T-shirts. Are you holding out on us, Hany? I have been using FST-7 for over a year, and I want to represent! And when you are you ever going to do an official FST-7 Training DVD? Due to popular demand, I have printed up some very nice, highquality FST-7 shirts. You can find them on the FST-7 site. By the time you read this, the DVD should also be available. As of this writing in late March, all the filming is complete and all that remains is the editing. You’ll see several of my top competitors in it— as for who exactly, you will have to wait and see for yourself. All I will say is that there are definitely a couple of big names who were involved in the project. ■ 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 that 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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MD 433

By Lee Priest

A GHOST IN THE MACHINE? S

hortly after the big change in staff at MD, there was a lot of crap going around about how I don’t write my own columns and that Ron Harris actually does it all for me. This is the last time I will be addressing this issue, so please pay attention! You idiots out there who start the threads should read the following very carefully and do your best to retain it before you start whining all over again. When it comes to writing, I am no Ernest Hemingway and never will be— just as Ron freely admits that he will never have the physique of a top pro bodybuilder. When I write, it’s exactly the way I speak, and my oratory skills are not spectacular either. Ron cleans up my writing and makes it flow logically for the magazine. He has never put his own ‘spin’ on anything I have said or written. Ron and I work together to come up with ideas for the articles and columns, based on what he thinks people want to read about and what I feel like discussing. Ron either calls me or emails me a series of questions, and I give my responses. He in turn types it up and assembles it into a format and sequence that makes sense. He also often cleans up my language so you don’t read the word “fuck” 100 times. Ron also takes the liberty of fleshing out an idea or statement so it’s fully explained and the meaning is clear. Make no mistake— what you get in MD is what I have written. I don’t hold back on my true feelings and opinions. Some people hail me for my honesty; others label me an insensitive, bitter bastard. Ron puts my words into the proper context, and occasionally will edit out items that he feels will get me in trouble. The accusations that what you read in MD with my byline doesn’t stem from my original words are false. They call it ‘ghost writing’ because some unknown writer is actually typing it all up. I’ve got news for you: there has always been ghost writing, and there always will be. Have you ever read an autobiography by an actor, musician, or star athlete? Sometimes it will say on the cover something like “by Mike Tyson” and then in much smaller print, “with Joe Writer.” Sometimes the writer gets no credit— but he or she gets paid, which is all many of them really care about anyway. The books are still entertaining, because you are reading the thoughts and experiences of the subject, regardless of who actually put the words down. I have an entire section of my own on the MD No Bull Forum called “The Lee Priest Zone.” If you want to get my raw, unedited and unembellished writing, I post there many times every day. You’ll see that I write in all caps, I don’t often use complete sentences, I curse a lot, and I sometimes jump from one subject to another without warning. That’s fine for an Internet forum— it’s not what a professionally-produced major monthly publica-

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tion like MD wants to print. So what you get in my articles in MD is simply a polished, professional version of my own words.

A Note Directly from Ron, The Friendliest Ghost You Know Please indulge me for a moment as I attempt to convey my take on the practice of what some disparagingly refer to as ‘ghost writing,’ and which I like to think of as ‘collaboration.’ I have been a fan of horror and fantasy fiction since I learned how to read. My favorite author of all time, hands down, is Stephen King. I have read everything the man from Maine has ever written. One of my favorite novels is The Talisman, published in 1984. Yet it’s not really a ‘Stephen King’ book— it was coauthored with horror writer Peter Straub. They again collaborated on a follow-up titled Black House. Which parts did King write, and which portions was Straub responsible for? I couldn’t tell you. Both men have their own unique style, and being far more familiar with the work of Stephen King, I picked up on many references and means of description that were classic markers of his work. Yet Peter Straub also did much of the work. And honestly, I enjoyed the novel just as much as other King books I have read, if not more. While my attempt at an analogy between this collaboration between two of the greatest modern horror authors and what I do for MD with the pro columns is far from perfect, the point I am trying to make is that the finished product of our collaboration is better than what either one of us could have produced without the contributions of the other. The athletes aren’t as adept as I am at working with words, because that’s not what they do for a living. And I can’t come up with their original thoughts, opinions, and experiences because I’m not a mind reader. I try to let the ‘voice’ of each athlete ring true in their columns, as they are all based on conversations and e-mail exchanges that we have each month. If it isn’t always word for word, it’s because there is a specific format and word length that needs to be adhered to so the magazine is easy to read. I will change the order or the wording at times to accommodate those requirements. One thing I don’t ever do is make things up out of thin air or put words in people’s mouths. If I did, the athlete would not be happy— and I don’t enjoy having these guys pissed off at me! I want them to approve of the column and feel it’s an accurate representation of them, and I want the readers to get a sense of who these guys are and what they are all about. We have an outstanding team of pros here at MD— and that’s a resource no writer, and certainly not me, could ever hope to be a substitute for.


June 2009

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Muscular Development №6 2009

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