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 EDITOR’s LETTER
BY STEVE BLECHMAN, Publisher and Editor-in-Chief

THE CLASSIC
PHYSIQUE IS BACK
Hasta la vista, Big Guts
hen Arnold Schwarzenegger talks, and especially when physique. Lee also has the distinction of being a very classy

W he talks about bodybuilding, people listen. A year ago,

Arnold expressed his displeasure over big guts on
bodybuilding stages, and challenged judges to stop rewarding
blocky bodies and return to seeking
gentleman. In “A Matter of Class,” Peter McGough’s exclusive
interview on page 92, Lee talks about the introduction of
the Classic Physique division, how he wishes bodybuilding
contests were drug tested and how at
out the most perfect physiques. Arnold age 55, he’s still living the bodybuilding
felt just as strongly that skilled posing lifestyle.
presentation had become a lost art, and Five-time Arnold Classic champion
he’s been the driving force behind a and 2008 Mr. Olympia Dexter Jackson
move to reward more classic physiques has enjoyed astounding longevity in
and have the posing round reinstated as a bodybuilding, in large part due to his
judging round at his events, counting for training smart and avoiding the types
a full one-third of the final score for each of injuries that sent many of his former
athlete. peers into retirement. In “Classic Delts:
In “Arnold Speaks Out! It’s Time to Master Shoulder Crafting With Five-Time
Terminate Big Guts and Bad Posing, and Arnold Classic Champ Dexter Jackson”
Restore Glory to Bodybuilding” on page on page 106, learn how Dexter built those
100, Arnold speaks exclusively with Ron kick-ass shoulders the old-fashioned
Harris about the state of bodybuilding way, with years of hard work on just a few
today and his push for change. basic exercises.
“We’re getting more and more away Dallas McCarver is determined to
from the ideal physique, from that be one of the best pro bodybuilders
V-shape body that we’ve always been in the world, and his coach is equally
idolizing. You know, wide shoulders, small passionate about helping him get there.
waist, big thighs and big calves … kind of In “Colossal Collaboration! Dallas
like the Greek ideal,” Arnold explains. “I McCarver and Matt Jansen Are Building
always talked about making an X across the Perfect Beast” on page 116, the two
the body. The deltoids would be the top young Southerners— both hardworking,
of the X, the calves are the bottom and the
smallest part in the middle is the abs.”
When Arnold analytical and dedicated to giving their
best every day— explain how Dallas
Reflecting on the changes that he has Schwarzenegger talks, has made steady gains and excellent
pushed for, Arnold said, “I don’t want to progress toward his goals in the sport.
knock anybody. The idea is that we will and especially when he Classic Physiques never really ever
be able to get better performances, more
drama onstage and better bodies, when
talks about bodybuilding, went away, and now they’re enjoying
a powerful surge in popularity and
we force the guys to practice a lot more
by giving points for posing.” Thank you,
people listen. recognition. In “Classic Physique Is Back
in Vogue – But Was It Ever Out of Style?”
Arnold, for taking the time to speak with MD. on page 124, Ron Harris looks at the evolution of bodybuilding
With his symmetrical, aesthetic physique and powerful, and how things have returned to a more streamlined look. In
flowing lines, bodybuilding legend Lee Labrada is one of the the fall of 2015, NPC and IFBB Pro League President Jim Manion
first names that comes to mind when discussing the classic announced the institution of a new competitive division:

12 MD [Link] May 2016

 USCULAR
EVELOPMENT
PUBLISHER STEVE BLECHMAN
EDITOR-IN-CHIEF

SENIOR EDITOR PETER MCGOUGH

SENIOR ONLINE EDITOR
EXECUTIVE EDITOR ANGELA T. FRIZALONE
CHIEF FINANCIAL OFFICER DENISE GEHRING
CREATIVE DIRECTOR ALAN DITTRICH, JR.
MANAGING EDITOR ALAN GOLNICK
SENIOR ASSOCIATE EDITOR LISA STEUER
SENIOR WRITER RON HARRIS
ASSOCIATE ART DIRECTOR STEPHEN KOLBASUK
SENIOR FEATURES EDITOR DAN SOLOMON
MEDIA ASSOCIATES SHAWN RAY
BOB CICHERILLO
SENIOR SCIENCE EDITOR MICHAEL J. RUDOLPH, PH.D.
CONTRIBUTING EDITORS THOMAS FAHEY, ED.D.
DANIEL GWARTNEY, M.D.
VICTOR R. PRISK, M.D.
CONTRIBUTING
PHOTOGRAPHERS JASON BREEZE
IAN SPANIER
MICHAEL NEVEUX
PER BERNAL
JIMMY CARUSO
DAN RAY
ONLINE EDITOR DAVID BAYE
[Link]
DIGITAL CREATIVE DIRECTOR/ CHRIS HOBRECKER
DESIGN CONSULTANT

CONTRIBUTING JORDAN BLECHMAN

VIDEOGRAPHERS NICK DEL TORO, ADAM SILVER
ILLUSTRATOR BILL HAMILTON

ADVERTISING
ADVERTISING DIRECTOR ANGELA T. FRIZALONE
(239) 495-6899
Classic Physique, already being “Weight Training More DIRECTOR OF NEW TODD HUGHES
called CPD for short. The Classic Effective at Altitude: Boost BUSINESS DEVELOPMENT 416-346-3456
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muscle thickness necessary to “Can You Selectively Target the RALPH PERICELLI
succeed in bodybuilding today, Lower Abs?” The M.A.X. Muscle
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and instead choose to focus on Plan, page 84
shape, condition, proportion and “The Classic Anabolic Stack: CUSTOMER SERVICE & (631) 751-9696
presentation. Hard Training, Less Drugs!” SUBSCRIPTION INQUIRIES 1-800-653-1151
EMAIL: customerservice@[Link]
Muscular Development is your Testosterone, page 130
number-one source for building “The End of Sit-Ups?” Advanced Research Media, Inc. reserves the right to
reject any advertising at its discretion.
muscle, and for the latest research Bodybuilding Science, page 136
Advertisements meet legislation within country of origin.
and best science to enable you The rest of the book is
MUSCULAR DEVELOPMENT (ISSN 0047-8415) is published monthly by
to train smart and effectively. packed to the binder as usual— Advanced Research Media, 21 Bennetts Road, Suite 101, Setauket, NY
Our team of physicians, industry making MD your one-stop, 11733. Copyright© 2010 by Advanced Research Media. All rights re-
experts and research scientists most authoritative source for served. Copyright under the Universal Copyright Convention and the
International Copyright Convention. Copyright reserved under the
has these reports on improving optimizing muscular development Pan Am Copyright. Rate: $49.97 per year (USA); $79.97 per two years
performance this month: with the latest cutting-edge (USA); foreign: $79.97 per year. Nothing appearing in MUSCULAR
“FGF21: Pro Longevity and Fat- research on training, nutrition, DEVELOPMENT may be reprinted, either wholly or in part, without
the written consent of the publisher. Send editorial submissions to:
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“Whey: the ‘Classic’ Protein drugs, muscle growth and NY 11733. Stamped, self-addressed envelope must accompany all
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Promoting Abdominal Fat Loss” bodybuilding science— and submissions. All letters, photos, manuscripts, etc. sent to MUSCULAR
Nutrition Performance, page 70 exclusive information from the DEVELOPMENT will be considered as intended for publication,
“Top 10 Classic Bodybuilding industry experts, insiders and and MUSCULAR DEVELOPMENT reserves the right to edit and/
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Advertising Office Phone: (239) 495-6899. PRINTED IN USA

May 2016 [Link] MD 13

 CONTENTS VOL.53, NUMBER 5
M AY 2 0 1 6

ffeatures
05.16
05 6

0
2 O S
ARNOLD AKS OUT!
SPEA
g Guts and Bad Posing,
It’s ime to Terminate Big
A MATTERR dybuilding
and Restore Glory to Bod
OF C
O CLASS
SS Harris
Exclusive Interview by Ron H
The word “class” could d
a e bee
have e ted
been invented
for bodybuilding g
legend Lee Labrada.
In this MD exclusive,
he talks about thee
introduction of thee
Classic Physiquee
division, how hee
wishes bodybuilding g
contests were drug g
tested and how at agee
55, he’s still living thee
bodybuilding lifesyle.
B
By Peter McGoughh

106 CLASSIC DELTS

Master Shoulder Crating With Five-ime
Arnold Classic Champ Dexter Jackson
By Ron Harris

116
COLOSSAL COLLABORATION!
Dallas McCarver and Mat Jansen Are Building CLASSIC PHYSIQUE IS BACK IN
the Perfect Beast By Ron Harris
124 VOGUE But Was It Ever Out of Syle?
By Ron Harris

14 MD [Link] May 2016

 NUTRITION &
PERFORMANCE
40 RESEARCH: TRAINING
By Steve Blechman & Thomas Fahey, Ed.D.

48 RESEARCH: NUTRITION
By Steve Blechman & Thomas Fahey, Ed.D.

56 RESEARCH: SUPPLEMENTS
By Steve Blechman & Thomas Fahey, Ed.D.

70 NUTRITION PERFORMANCE Whey: the

“Classic” Protein Promoting Abdominal Fat
Loss By Michael J. Rudolph, Ph.D.
74 SUPPLEMENT PERFORMANCE
Top 10 Classic Bodybuilding Supplements
By Victor R. Prisk, M.D.

75 PERFORMANCE SUPPLEMENT
REVIEW Betancourt Nutrition: THE BEEF
STANDARD By Team MD
85 MUSCLE BUILDER OR THE MONTH
Hi-Tech Pharmaceuticals: Muscle-Building
Stack By Team MD
88 PERFORMANCE SUPPLEMENT
REVIEW
MuscleTech® Lab Series By Team MD
142 MUSCLETECH RESEARCH REPORT

departments By Team MuscleTech®

FAT LOSS
THE WEIGHT ROOM 44 RESEARCH: FAT LOSS
By Steve Blechman & Thomas Fahey, Ed.D.
20 MD PEOPLE
64 FAT ATTACK FGF21: Pro Longeviy and
22 HOW I SEE IT! Fat-Loss Hormone By Daniel Gwartney, M.D.
By Kevin Levrone and Shawn Ray
26 BODYBUILDING MECCA
By Bev Francis and Steve Weinberger
DRUGS
52 RESEARCH: DRUGS
28 CHICK CHAT By Bob Cicherillo By Steve Blechman & Thomas Fahey, Ed.D.
30 TRUE BRIT By Peter McGough
130 TESTOSTERONE The Classic Anabolic
34 DLB By Dana Linn Bailey NEW! Stack: Hard Training, Less Drugs!
By Daniel Gwartney, M.D.
TRAINING 138 ANABOLIC RESEARCH UPDATE
84 THE M.A.X. MUSCLE PLAN By William Llewellyn
Can You Selectively Target the Lower Abs? 162 BUSTED! LEGAL Q&A
By Brad Schoenfeld, Ph.D., CSCS, FNSCA By Rick Collins, JD, CSCS
144 MD TRAINING CAMP With Cedric McMillan,
Jonathan De La Rosa, Fouad Abiad, Kai Greene and
Justin Compton
150 THE ANIMAL KINGDOM
By 8-ime Mr. Olympia, Lee Haney
HEALTH & PERFORMANCE
151 THE GIFTED ONE – PHIL HEATH
By Ron Harris 50 RESEARCH: HEALTH &
PERFORMANCE
154 BLOOD AND GUTS By Dorian Yates By Steve Blechman & Thomas Fahey, Ed.D.
155 THE BLADE By Dexter Jackson 60 RESEARCH: SEX
By Steve Blechman & Thomas Fahey, Ed.D.
156 ARNOLD’S CORNER By Ron Harris
80 MUSCLE GROWTH UPDATE Weight
157 A CUT ABOVE Training More Effective at Altitude: Boost
By 4-ime Mr. Olympia, Jay Cutler Testosterone, Growth Hormone, Strength
158 HARDCORE Q&A and Muscle Mass By Michael J. Rudolph, Ph.D.
By 8-ime Mr. Olympia, Ronnie Coleman 136 BODYBUILDING SCIENCE The End of
Sit-Ups? By Michael J. Rudolph, Ph.D.
160 HARDCORE MUSCLE FORM AND
FUNCTION By Stephen E. Alway, Ph.D., FACSM
INSIDE STACK
164 TRAINERS OF CHAMPIONS By Master 12 EDITOR’S LETTER By Steve Blechman
Trainer Charles Glass, Contest-prep Specialist Fakhri ON THE COVER:
Mubarak, The Pro Creator, Hany Rambod and IFBB LEE LABRADA 168 MARKETPLACE
Pro Guru George Farah PHOTO BY MICHAEL NEVEUX By Angela Theresa Frizalone & Manda Machado

May 2016 [Link] MD 15

 MAY 2016
THE
EIGHT
ROOM
NEWS & VIEWS
FROM THE WORLD
OF BODYBUILDING

HOW I SEE IT SEE

WITH SHAWN RAY
AND KEVIN LEVRONE
PG. 22
20
MD PEOPLE
“The posing routine gives the athletes a L.A FIT EXPO
chance to show who they are as an artist. PHOTOGRAPHY BY DAVID BAYE

And make no mistake— bodybuilding is

an art form.” –Kevin Levrone
26
BODYBUILDING
MECCA
BY BEV FRANCIS AND
STEVE WEINBERGER

28
CHICK CHAT
ENTERTAINING ENTERTAINMENT
BY BOB CICHERILLO

30
TRUE BRIT
RANDOM MEMORIES FROM
THE McGOUGH FILES
BY PETER MCGOUGH

34
DLB
THERE IS NO SUCH THING AS THE
PERFECT PHYSIQUE
BY DANA LINN BAILEY

18 MD [Link] May 2016

 PEOPLE
THE
EIGHT ROOM
[Link] EXPO
Photography by David Baye

20 MD [Link] May 2016

 Dexter Jackson
IFBB Pro t Mr Olympia
7X Arnold Classic Champion
Team Ultimate Nutrition

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DJ: Prostar Whey is my go-to DJ: This is a great product for
protein. I take it right after anyone who is vegan or vegetarian
I work out with weights and need extra protein. The amino
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DJ: I take Prostar Casein right before not have any allergens
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(milk, soy, etc)
before long trips when I know I won’t
be able to eat for a while. DJ: Nearly half the population is
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Iso Sensation 93 or has digestive issues with dairy
proteins. carneBOLIC solves
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DJ: Iso Sensation is the gold
standard in high-quality whey DJ: A few weeks out before a show
protein. I take this right when I I need to start cutting down. When
get up in the morning and after every gram of sugar and fat matter,
my cardio. IsoCool is my go-to supplement.

UNutrition
Ultimate Nutrition products are available at fine retailers worldwide. [Link]
THE
EIGHT ROOM

HOW I SEE IT WITH SHAWN RAY AND

KEVIN LEVRONE

At the 2016 Arnold Classic, the posing round will not only be judged for the first time in many years, but it will count
as a full third of the overall score. How do you feel about this? Should posing count? Should it count that much? And
what is the judging based on, the posing ability, the physique or a combination of both?

athletes today to even put together a basic posing routine to

music in synchronicity. The posing is boring, forgettable and
borderline embarrassing at times to watch. But the sport’s
elite athletes continue to cash the winner’s checks, with no
remorse for their lack of interest or effort to present some-
thing that could move the crowd to a basic applause. Enough
is enough, stated Arnold, and I for one am glad to see he is
proactive in making a conscious effort to offer a solution to
the problem. Still, I remain skeptical as to the judges doing
the right thing, and either demoting the better physique that
has no polish or routine, or elevating the lesser physique
with reward for putting in the necessary work to bring our
sport back in favor with the fans, with pleasing presentations
and likable music choices.
I have long believed that the physique and presentation
are one and the same. They must both be equally polished
and refined, so as to make a lasting impression on the crowd,
and create a memorable experience for the fans watching
around the world. I have always felt that rewarding those who
put in the work and time will have positive ramifications for
those following our sport’s elite physique stars, and build a
SHAWN RAY fan base that would be inclusive of adjectives like beautiful,
Bringing back posing and presentation to the overall scoring of the artistic, classical, magical, poetic, majestic, fluid, passionate
Arnold Classic is a noble thought, and a step in the right direction, for and more, in describing what they witnessed by the world’s
improving the presentation and entertainment aspect for the view- best-built men and women. These words were relevant to my
ing audience. That said, historically, it looks better on paper than what career. I was heavily influenced by physique icons like Ed
transpires in reality, as I only have my personal experience onstage to Corney, Chris Dickerson, Bob Paris and Samir Bannout, who
compare it to. In the past, the winner of the contest typically won the took the time to recognize the beauty of presentation and the
posing round, too. On the Mr. Olympia stage, where I spent 13 of my importance of connecting to the audience, regardless of the
14 years as a professional competitor, I never witnessed a Mr. Olympia reward or recognition from the judges.
winner EVER lose the posing round, regardless of his posing ability
or lack thereof. What that said to the fans of the sport and the athletes
who emphasized the posing round was, “Why bother?” Consecutively,
we watched three Mr. Olympia winners essentially be recognized on the
“I WAS HEAVILY INFLUENCED BY PHYSIQUE ICONS
grandest stage of all as the “best posers” our sport had to offer, which LIKE ED CORNEY, CHRIS DICKERSON, BOB PARIS
then excluded the likes of myself, Lee Labrada, Vince Taylor, Kevin Lev-
rone, Mohamed Makkawy, Berry de Mey and others who were known
AND SAMIR BANNOUT, WHO TOOK THE TIME
as excellent posers. However, their posing skills and artistry did little to TO RECOGNIZE THE BEAUTY OF PRESENTATION
nothing to help their overall scores.
Since the IFBB decided to exclude the scoring of the posing round,
AND THE IMPORTANCE OF CONNECTING TO THE
we have continually seen a rapid decline of any kind of effort by the AUDIENCE.” –SHAWN RAY
2 2 MD [Link] May 2016
THE
EIGHT ROOM HOW I SEE IT!
WITH SHAWN RAY AND KEVIN LEVRONE

I for one know what a beautiful routine just as the guy who is in the back of the was done during my time onstage, as they
looks like, without having to go to “judging pack could elevate himself considerably handed out first-place scores to undeserv-
school.” It’s not rocket science, nor should by following the scoring guidelines. ing Olympia champions without a checks-
our existing judges need lessons in what to In conclusion, this is a part of the sport and-balances system, effectively killing the
reward and what not to reward. It’s posing, that made me want to be a professional art of posing. Hopefully, the fans will once
effort, choreography, synchronicity and bodybuilder in the first place. Since my re- again be able to pay the price of admission
inclusivity with respect for drawing in the tirement, I can barely remember a routine and leave the auditorium talking about
judges and fans to the routine. I person- that made me miss the art of posing. It is their favorite bodybuilder’s posing and
ally would give a score of ZERO to the with great anticipation that I look forward music, without caring about the respective
athlete who appears to give zero effort in to the scoring of this round once again, to outcome of the event like it was when I was
this round. And if that’s the contest leader see if the judges will be fair and impar- heavy in the game.
at that point, he suffers the overall scoring, tial— and understand the damage that Twitter: @sugarshawnray

“THE POSING ROUTINE GIVES THE ATHLETES A CHANCE TO SHOW WHO THEY ARE AS AN ARTIST.
AND MAKE NO MISTAKE— BODYBUILDING IS AN ART FORM.” –KEVIN LEVRONE
KEVIN LEVRONE time and effort into their routines, and
I think it’s important that the posing performed them with so much emotion, that
round be scored, and I hope this soon you felt a very real connection with them.
extends to all IFBB contests. Posing is part The connection that fans get with a
of your presentation, like the compulsories bodybuilder who is a skilled poser is also
when you pose alone onstage during the why I feel the posing round should purely
prejudging. The posing routine gives the judge how effective you are as a poser—
athletes a chance to show who they are as in other words, your posing ability. If you
an artist. And make no mistake— body- have an excellent physique but you can’t
building is an art form. It’s easy to lose sight display it properly, you should be scored
of that these days. But if you think back to down. This will help bring back some of the
posing routines of men like Arnold, Frank excitement we used to have in the sport.
Zane, Lee Labrada, Lee Haney, Rich Gaspari I remember being backstage whenever
and Bob Paris, audiences couldn’t help Vince Taylor was competing with me, and
but be wowed at their command of the art knowing he was going to bring the house
of physique presentation through posing. down with his routine. When he performed
I can’t leave out ladies like Diana Dennis his “Terminator” routine for the first time
or Lenda Murray, either. They put so much at the 1991 Mr. Olympia, the crowd lost
their minds! Phil Hill used to do an amazing
routine to “The Phantom of the Opera” that
I will never forget. These days, audiences
look forward to seeing what Kai Greene will
come up with.
Even though posing isn’t officially
judged at pro shows, I am sure that at
least subconsciously, good or bad posing guys in ways they can’t even imagine
influences the judges and how they score yet. You know my signature arms-out
the athletes. Again, I feel the posing round variation of the side chest pose? I
should be scored in the pro shows, because discovered that while working on a
it will force the men to put more effort into routine, and trying to figure out how to
it. If you’re a professional bodybuilder, you transition from a rear double biceps
should have mastery over every aspect pose into a side chest! The guys will
of the sport, including posing. It’s embar- come up with unique poses that suit
rassing to me when I see a pro who poses them perfectly and that no one else
awkwardly and uncomfortably. Many times, can quite duplicate. Their personalities
I see amateurs at the national or even the will shine through in their routines, and
regional level who are 10 times better pos- that’s what we need to help elevate our
ers than those pros! sport to the next level. ■
When you pay good money to watch a
pro show, you want to see solid, polished Facebook: [Link]
routines that are unique to each individual. Twitter: @LevroneKevin
That helps you feel like you know and Instagram: KEVINLEVRONE
understand what they’re all about. The extra [Link]
work on posing is also going to help these [Link]

2 4 MD [Link] May 2016

THE
EIGHT ROOM BY BEV FRANCIS
AND STEVE WEINBERGER

BODYBUILDING MECCA
__
UPCOMING
CONTEST
We say, “Legends are built at the
SCHEDULE
East Coast Mecca” because so many
champion athletes have trained inside march 26, 2016: NPC Steve
these walls, and many more are working Metropolitan Championships
(Teaneck, NJ) ONLINE ENTRY &
their way to greatness each day. But be- TICKET SALES—
fore any of these legends achieved their [Link]/NPCNORTHEAST
greatness, there was the one who set our SPECIAL GUEST POSER:
standard: Bev Francis. MAMDOUH "BIG RAMY" ELSSBIAY
From an Australian National Cham- april 23, 2016: NPC NY Capitol
pion shot-putter, to multiple-time world Championships (Albany, NY)
champion and record-holding powerlifte er, ONLINE ENTRY & TICKET SALES—
to Olympian runner-up bodybuilder, Bev v [Link]/NPCNORTHEAST

never stopped vaulting over the bar she SPECIAL GUEST POSER:
continued to raise. This month, we look FLEX LEWIS
back at some classic shots of the Legend.
g april 30, 2016: NPC Jay Cutler
Classic (Boston, MA) ONLINE
ENTRY & TICKET SALES—
[Link]/NPCNORTHEAST
SPECIAL GUEST POSER:
FOUR-TIME MR. OLYMPIA JAY CUTLER
may 21, 2016: IFBB New York Pro
(Teaneck, NJ) TICKET SALES—
[Link]/NPCNORTHEAST

July 1-2 2016: NPC Universe-

IFBB Pro Qualifer (Teaneack, NJ)
ENTRY FORMS AND
TICKET SALES—
[Link]/NPCNORTHEAST
OVER 100 IFBB PRO CARDS
AWARDED

Keep up with all of the news at the East Coast Mecca and the NPC NORTHEAST
by following us on Facebook and Instagram (bevsgym) and check out [Link]/npcnortheast

2 6 MD [Link] May 2016

THE
EIGHT ROOM

CHICKCHAT WITH BOB CICHERILLO

WHERE'S
BOB? 2016
ENTERTAINING MAY 7TH
STEVE KUCLO CLASSIC
RICHARDSON, TEXAS
MAY 21ST

ENTERTAINMENT
NEW YORK PRO
TEANECK, NEW JERSEY
MAY 28TH
PUERTO RICO PRO
SAN JUAN, PUERTO RICO

The notion isn’t a new one and LET’S BREAK DOWN THE cheers, mostly due to the fact that they’ve been
actually, it’s one I’ve crusaded for BASIC BODYBUILDING SHOW: woken up after the 10th routine, with live music
many years now. Can bodybuild- ROUND 1 – INDIVIDUAL PRESENTATION being used.
ing be made to be more engaging, Competitors come out and have one The point of taking the scoring OUT of
entertaining or interesting to the minute to display their physique to the best of the posing round (at least in my mind) was to
fans? We must first go back to the their ability, using the mandatory poses as well broaden the scope of possibilities. First and fore-
beginning and origin of our beloved as any others they feel best represents their most, if promoters want better routines, put some
sport. Bodybuilding has always been physique. money on [Link] want athletes to step up their
considered an “individual sport,” at game? Make it worth something. Pro athletes are
least in the sense that it’s not a team ROUND 2 – COMPARISONS looking to make money, and the beauty of this
endeavor, nor do you rely on anyone All competitors come onstage and are sys- approach is that ANYONE can win [Link]’re not
else (sans the judges) for your even- tematically called out for direct comparison to automatically out of the mix, even if you’re not a
tual outcome. To me, an individual each other, to determine who looks better and top-five guy.
sport would much more be akin to what place they’ll eventually take. Secondly, I’ve always believed we should
bowling or golf. What we do have There is nothing inherently exciting about make the night show more of a SHOW. If it’s not
is straight-up comparison to others those first two parts. Certainly, the compari- being scored anyway, then nothing prevents me
looking to be declared number one. sons offer at least a “one-on-one” sequence from bringing out Kai Greene AND Fred Smalls
This is where we have our opportuni- that can be something to cheer about. The AND Tricky Jackson for a posing battle royal!
ty to make it more exciting to watch. ONLY part that can be considered exciting I’m talking one-on-one challenges, audience
or offers something out participation and pros in attendance calling
of the robotic, manda- each other out, etc. I’ve often used wrestling as
tory poses is the POSE- a source for what works, and the changes they
DOWN. This is because made years ago that propelled it to the multimil-
it’s the only chance for lion-dollar business it is today. Vince McMahon
actual exchange be- took what his father started and brought it up
tween the competitors, 100 notches by increasing the entertainment
as they have DIRECT value. Two guys in black tights actually wrestling
interaction with each only produced X amount of return. More colorful
other— pushing, shov- outfits, outrageous storylines, etc. made it more
ing, gamesmanship and entertainment than sport. Today, you can tune
While some believe that making the one-upmanship. into “Monday Night Raw” and go 40 minutes
without seeing an actual in-ring match. Creating
posing count in the scoring will lead to The often-debated
stories to follow throughout the year, culminat-
“should the posing
beter routines, it begs the question, HOW round be counted in ing in WrestleMania as their “Super Bowl,” keeps
DOES THAT MAKE IT MORE EXCITING? (which I take great plea- people
the scoring?” argument interested throughout the season.
While McMahon’s brief venture into the
sure in going one-on-one with the great one, Peter McGough) is where the opportunity bodybuilding world didn’t elicit the same results
lies. While some believe that making the posing count in the scoring will lead to better using the same format, I do believe following a
routines, it begs the question, HOW DOES THAT MAKE IT MORE EXCITING? Answer: similar path without going over the top would
It doesn’t. While I’m old-school at heart, a dramatic routine performed by yourself only bring us closer to putting out a product that will
offers so much in the way of ACTUALLY being entertaining. The minute a Fred Smalls be more profitable, as well as bring more people
or a Tricky Jackson starts pop-locking and doing the robot, the audience erupts into to our world of bodybuilding. ■

Bob Cicherillo is the IFBB Athlete Representative for men’s bodybuilding and one of bodybuilding’s best-known personalities. He is an IFBB pro who placed first and overall as a super
heavyweight in the USA Championships and first in the Masters Pro World. Bob is host of over 20 bodybuilding shows throughout the season, including the Mr. Olympia.

2 8 MD [Link] May 2016

THE
EIGHT ROOM
TRUE BRIT THE BODYBUILDING HISTORIAN
with PETER McGOUGH

RANDOM MEMORIES
FROM THE
MCGOUGH FILES FROM COVER TO COVER
It was 1944 and Bill Pearl was 13 years old and living in Yakima, Washington. The teenager
John was interested in all things physical, and felt a burning need to be bigger and stronger. He didn’t
Grimek: exactly know how to harness those wishes until that fateful day in 1944, when a friend showed him a
1943 copy of Strength and Health. Eyeing the cover shot of John Grimek, the young Pearl knew instantly
what he wanted to be: “a bodybuilder!” Pearl went on to be a bodybuilding legend, and won the
NABBA Mr. Pro Universe three times (1961, ’67 and ’71). Today, Bill is 85 years old and lives with
Judy, his wife of over 50 years, near Medford, Oregon, where he indulges in daily 3:00 a.m. work-
outs. He recently published the epic Legends of the Iron Game.

JOHN GRIMEK: 1943 It was 1963, and Chris

Dickerson had just graduated
Somewhere, there is
from college in New York and a young guy (maybe
had flown to Los Angeles to
visit an aunt. While there, the
a host of young
23-year-old saw a bodybuild- guys) gazing at MD’s
ing magazine with Bill Pearl on
the cover and inspired by that October 2015 cover
vision, he decided he wanted
to be a bodybuilder. He con-
shot of Jay Cutler and
tacted Pearl, who quickly be- realizing with stun-
came the youngster’s mentor.
Dickerson’s career was to span
ning, life-changing
30 years, during which he won certainy where his
10 pro contests, culminating in
his being crowned Mr. Olympia JAY CUTLER: 2015
destiny lies.
in 1982. Chris is now 76 years
old, and runs a personal training business in Pompano Beach,
Florida. HEAD-TO-HEAD
BILL PEARL: 1963 It was the summer of 1985, and Jay Cutler was 12 years old It’s not often one gets to
and about to do some regular chores on his dad’s farm in Ster- mention Dallas Cowboys
ling, Massachusetts. Jay’s second-oldest sister had a boyfriend legendary quarterback Troy
who had brought some bodybuilding magazines into the Aikman, who won three Super
house. Jay flicked though them and then came upon one that Bowl rings, in a bodybuilding
had Chris Dickerson on the cover. The image stopped him in magazine. It’s in the NFL
his tracks and he said to himself, “This is what I want to look discussion of multiple head hits,
like.” From that spark, Cutler went on to win the Mr. Olympia leading to subsequent brain
four times and became one of the most successful bodybuild- damage, that Aikman leads
ers of all time. Today, Cutler is 42 years old and lives in Las the chorus, saying: “If I had a
Vegas, where he oversees his many business interests. 10-year-old boy, I don’t think
I’d be encouraging him to go
out and play football. And so I
Eyeing the cover shot of John Grimek, wonder where football is going
to be 20 years from now.”
the young Pearl knew instantly what he Taking Aikman’s sentiments
CHRIS DICKERSON: 1983
wanted to be: “a bodybuilder! about not letting a son follow

3 0 MD [Link] May 2016

 in his footsteps, I did a quick round-
robin of 10 IFBB pros and asked them
if they’d allow a son to follow their
flexing example. Maybe not the most
scientific sampling, but nevertheless
the results were eye-opening. Here
they are. CASEY VIATOR
1. While all said they’d encourage
their son to work out, six said they
would absolutely dissuade their
offspring from becoming a pro
bodybuilder.
2. Three said while supporting
their son’s endeavor, they would in
stark terms warn them of what was
necessary to make it to the top. In
essence, they would take a devil’s
advocate approach.
3. Only one said he would
wholeheartedly, without reservation,
support his son’s ambition.
4. Seven said that they hoped
by the time their son had reached
maturity, the rewarding of muscle
mass over all other attributes would
no longer apply.
5. Five said they would welcome
some form of drug testing.
Well, you live and learn. Or if
you’re like me, you just live.

A SHADOW OF DOUBT
Hall-of-Famer Casey Viator
(who at 19, was the youngest-
ever Mr. America in 1971) passed
away on September 4, 2013 and I
vividly remember one of his last
online posts— in which he waxed
enthusiastically about moving to
California in 1980 to train at Gold’s
Gym, Santa Monica (its new location a thing or six about the early Yates, I was
after the Venice premises was sold). intrigued by Casey’s recollections of
He tells of a young Dorian Yates the future Sandow collector, who would
visiting the gym, and joining him and have been 18 at the time. I emailed the
Mike Mentzer in workouts. Viator six-time Mr. Olympia, and received the
remembers Yates as having very little following response: “Well, it would be
muscle at the time, and also warning nice to have met Casey as he was one
the young Englishman that his tattoos of the guys I admired when I started—
may be frowned upon by judges. He strong and brutal like! But unfortunately,
went on to say that the next time he the first time I ever went to the good
saw Dorian was a few years later, ole USA was in 1990 for the Night of the
when he had gained about 100 Champions. Maybe another shaven-
pounds. headed, tattooed Brit lad called Dorian
Now, as your humble scribe knows showed up that day?” ■

May 2016 [Link]

THE
EIGHT ROOM

CHICKCHAT WITH BOB CICHERILLO

WHERE'S
WHHEREE'S
W 'S
BOB? 2016
ell, contrary to popular Internet belief,
W video has not yet killed the radio star.

FUTURE
While it is true that the world of bodybuild-
ing can be displayed and talked about in APRIL 2ND

THE
near real-time online, much like the morning IFBB MIAMI MUSCLE BEACH
newspaper, some people still like to open a APRIL 9TH
NPC CENTRAL USA, OMAHA,
paper with their morning cup of Joe. NEBRASKA

MD
The very article you’re reading is still in

OF
APRIL 23RD
the pages of the latest edition of the world’s NPC BATTLE AT
favorite muscle magazine, Muscular Devel- THE FALLS, IOWA
APRIL 30TH
opment. Yes, at some point in the future, with EUROPA GAMES,
times changing and paper costs rising, we ORLANDO, FLORIDA
may be forced with the inevitable— but it’s
the content that’s the important part, not the
means in which it’s read. sic.” Some of the names that are most makes any league in any capacity the
Some of the best to come in the future of frequently used in descriptions of what a “established” one to want to be a part
MD are actually representative of the past. classic physique looks like (Zane, Paris, of. Much like the NFL, which had its first
Peter McGough’s contributions, with his wit, Alves, etc.) wouldn’t fit into the current Super Bowl in 1965, the first Mr. Olympia
experience and ability to tell stories, are criteria of the height/weight structure, contest was held the same year. While it’s
nothing short of brilliant. When you stop to which makes me wonder if they would fairly easy to make your own federation
think about all Peter has witnessed in his still look “classic” when forced to drop and declare yourself a worthy challenger,
lifetime, he’s literally a walking encyclo- 15-20 pounds to make the cutoff. Either only time and success (or lack thereof)
pedia of bodybuilding history. Even more way, MD will be there to cover it all. will dictate whether it’s true. I remem-
impressive is his enthusiasm when it comes The most popular features are still the ber quite vividly looking up at the great
to new superstars, contests and coverage. training articles and videos. These were wall of Gold’s Venice, and hoping that
While other bodybuilding media enti- always my favorite parts of the magazine, someday my picture would hang with
ties have chosen to downsize their contest back in the old days before the Internet the greats who had earned the distinc-
coverage, Steve Blechman and the collective and YouTube. Emulating the pros’ rou- tion over the years. Thankfully (and many
creative minds here at MD have actually tines and learning what tricks of the trade years later) I would have that honor, after
INCREASED coverage— as that’s what you, they incorporated into their routines was winning the USA in 2000. Winning some
the fans, have requested— many times over. always a highlight for me. Let’s face it— alphabet soup federation’s version of
IFBB Professional League shows are still as an impressionable young teen, noth- their “Super Bowl” would have meant
king when it comes to the hardcore base ing was better than going to the gym and nothing— as it has no history, no one
of fans— and no, competitive bodybuild- trying out Arnold’s chest routine or Big before you and no heritage.
ing is not being replaced by board shorts Lou’s secrets for hulk-sized arms. Today As you all know by now, David Baye
or the new “Classic” physique. Personally, is no different, except for the changing of was recently named MD’s Online Editor.
while I have nothing against introducing a the guard to today’s IFBB pros. Watching him come onboard as a con-
new division (other than increased length Speaking of IFBB pros, we proudly still tributing fan, being brought in for contest
in shows), I’m not yet sold on the idea that it feature IFBB superstars in our training coverage, becoming part of the regular
will produce anything different than a Men’s features, contest coverage and pictorials. team and now this promotion has been
Physique competitor wearing different I make this point because there has been fun to watch. David is a great addition to
shorts. much chatter about the newest challeng- the MD team, and his youthful enthusi-
What I do believe will happen is that a er to the NPC/IFBB. While they continue asm is never wavering. I look forward
whole bunch of eyes will be opened to the to take cheap shots about the League, its to David putting his stamp on this year’s
reality of some of these much-talked about beginnings and history, the challenger coverage and forum participation— ‘80s
physiques and what they’ll ACTUALLY look has not only gained no momentum, but style, of course!
like onstage. That’s right, folks— there’s a their plan has actually worked against Having a mix of old and new is what
BIG difference in having a great set of abs them. Referring to the NPC/IFBB as your keeps things interesting for the fans.
and a spiked-up coif and wearing baggy “grandfather’s” federation and other The experience of Peter McGough, the
board shorts, and wearing a tight-fitting pair classless (and pointless) postings always Hall-of-Fame presence of Sugar Shawn
of trunks and striking poses. I predict some gets a laugh out of me. That’s right— I Ray, the next generation of David and
of the first guys to jump will be trading in actually find it comical. myself to lend a voice and the leader-
their posing trunks back for board shorts, Everyone aspires to be the best of ship of Steve Blechman … here’s looking
in record time. What I find more interesting the best, whether it’s in Bikini, Physique forward to the 2016 season, and history
is the notion of just what defines “clas- or bodybuilding. HISTORY is what in the making! ■
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rstt

3 2 MD [Link] April 2016

THE
EIGHT ROOM

DLB BY DANA LINN BAILEY

THERE IS NO SUCH THING

AS THE PERFECT PHYSIQUE
BARBIE DOES NOT EXIST, SO BUILD YOUR OWN BARBIE
A STATE OF MIND, NOT A STATE OF BODY
As someone who has struggled my entire life with my weight and
is the mother of two girls, ages 16 and 23, I’m trying to reinforce positive
body acceptance to my girls and set a good example. Have you ever
dealt with body image issues throughout your life? What were some
of your struggles and how do you stay positive, even when people say
such negative hurtful things about you? What advice would you give
young women today?
Body acceptance is something I believe everyone deals with in
his or her life, and it’s something that you have to continue to work
on all the time. I do not believe that anyone can and ever will be 100
percent satisfied with their body, 100 percent of the time. It is just not
realistic. We all go through spurts now and then when we get down
on ourselves, and that’s OK! It’s normal. You just need to learn how to
get back on track with your personal happiness. So, you will need to
work hard on geting to a state where you are happy and comfortable
with what you look like. The majoriy of the work is fixing your head,
and fixing the thoughts you have about yourself.
We are bombarded and exposed to specific images in our media
on a daily basis that reinforce the atractiveness of an unatainable
ideal of female beauy. We are constantly confronted with surgically
enhanced and Photoshopped images of actresses, models and fit-
ness models who embody these traits, both naturally and obviously
unnaturally, in a process designed to make us feel insecure so that
we feel more compelled to buy whatever it is they are selling. We are
brainwashed with tainted views of what a woman should look like, or
what makes a woman feminine or sexy. And a female will sometimes
do whatever it takes to chase that ideal body. From plastic surgery
and implants, to face and lip injections, Botox and liposuction, to
wearing corsets and extreme waist trainers for hours on end to shrink
the size of their waist. We do all of this to chase what? To chase what
others think is sexy?

“CONFIDENCE IS SEXY. CONFIDENCE SHOWS

POWER. CONFIDENCE SHOWS A STRONG
MIND. AND RIGHT NOW, I AM THE MOST
CONFIDENT THAT I HAVE EVER BEEN.”

3 4 MD [Link] May 2016

“LIFE IS SO MUCH BETTER WHEN YOU STOP GIVVINGG
A F*CK WHAT OTHER PEOPLE THINK, AND FOCUUS
ON YOURSELF AND WHAT MAKES YOU HAPPY!””
To me, sexy is soooo much more than what a person looks like. To me, the
sexiest characteristic anyone can have, both males and females, is CONFIDENC CE!
Confidence is sexy. Confidence shows power. Confidence shows a strong mind. And
right now, I am the most confident that I have ever been. But it hasn’t always beeen
like that.

MYJustSTRUGGLES WITH BODY IMAGE

like you, I have dealt with my own body image struggles, probably starrting
way back in my middle school years of being completely insecure with my body y.
I was insecure with having no chest, so I stufed my bra. I used to refuse to wea ar
shorts in the summer because I had big, muscular legs from soccer, and all I wa anted
was skinny, long legs (boy, has that changed). In the teenage years, image is every-
e y-
thing, from what you look like, to your clothes, your hair, everything! So it makes me
happy that you are thinking of your girls right now. Because we all know that froom
our teens to 20s, our bodies change so much, and we need to be able to adjustt with
them and learn to love them at every stage! I spent many years of ups and dow wns,
feeling good, feeling insecure, then back to good. Finally, once I was in college, I was
done trying to impress everyone and just concentrated on playing soccer, doing g the

3 6 MD [Link] May 2016

THE
EIGHT ROOM
school thing and obviously having some fun while I
DLB
was there. I think for the most part, I was prey con-
fident and happy with myself.
Ater college soccer came to a finish, that’s
HOW I BECAME
when started geting into liting weights. I loved
it! I loved the way I felt. I loved being and look-
ing stronger. I loved seeing my body transform
and build muscles. And I loved the way muscles
THE DLB I AM TODAY
So how the hell did I come back from that and become the DLB I am today? There are
looked on me! But not everyone else felt the same many factors that played a role in finding myself and finding my confidence, but the big-
way. Friends, even family members, questioned gest factor was definitely my husband. Rob has always been my protector, my supporter
what I was doing. They never really voiced any neg- and the opinion I trust the most. I am not going to lie— there was a time when breast
ative things to me, but just lots of questions show- enhancement was actually questioned. I remember asking him, and Rob responded with
ing they were concerned, especially when I started a question. “Well, do you actually want them because you want them, because some else
competing. I felt like no one really understood me, thinks you should get them or because you think they will help?” And my answer was, NO.
or what I was doing. Sometimes, just being out in Luckily, I like to bench more than I like boobs, and I also have a husband telling me that he
public and my arms were out, the stares I would get likes the way I am, JUST AS I AM.
were unsetling. It was like I was a circus freak. This Along with Rob constantly reinforcing that
was the beginning. he loves the way I look and loves me as I am, I
Now let’s introduce social media to the mix. also started geting a lot of support from other
Social media is both a blessing and a handicap, all females who appreciated that I wasn’t fake and
at the same time. If used the right way, social media I was comfortable being a strong female with
is such an amazing tool to use for you to connect muscle, and no chest. So even though I would
with people and networks from around the world, get these negative, hurtful comments, I felt more
and it gives you a platform to share ideas, inspira- empowered to stick to my guns and my mor-
tion and information at the click of a buton. But als, and show other women that they too can
although social media can open you up to the world feel comfortable with exactly who they are. The
in a positive way, it also opens you up to the world negative and mean comments you read do NOT
in a sometimes very negative way. Learning how to mater. They come from people who are obvi-
handle the negative efects of social media can be ously very insecure or unhappy with themselves,
very crucial, especially for young people. so they put others down in order to, I guess, feel
When I first started using social media, I wasn’t beter about themselves. So don’t waste your
really sure how to handle negative comments. I felt time or energy taking those comments seriously,
like I was back in middle school, questioning myself and definitely do not take the time to respond.
again. Do I look like a boy? Am I too big? Why do I Remember the old rhyme, sticks and stones may
like the way I look, but they don’t? Am I weird? break my bones, but names will never hurt me.
My dream was to become a professional athlete They can only hurt you if you let them. Learn to
and fitness model. I remember writing down all of trust your opinion of yourself. I don't know when
my goals and dreams. They included: become an it happened exactly, but something just clicked
IFBB pro athlete, be on the cover of magazines, for me, and I just stopped caring. It took a long
have published articles in fitness magazines, have time to get to this point of being completely
a supplement sponsor, make it to the Olympia, own happy and completely satisfied with the way I
a gym and become a well-known name in fitness look. And if you get there, it is the most amaz-
and an inspiration to people. I had started heavily ing feeling in the world! If I could botle this
using social media and YouTube as a platform for feeling up and git it to everyone in the world, I
conquering my dream in the fitness field. On top of would, and the world would be a much happier
the negative feedback that I was geting from my place! Life is so much beter when you stop
friends, my family and now total strangers on the giving a f*ck what other people think, and focus
Internet, I was also being told by magazines and on yourself and what makes you happy!
supplement companies that there was no place p If you can take one thing away from all of this, let it be that beauy is a state
for me, and I was even told by judg ges that of mind, not a state of body. We come in all shapes and all sizes, and that is
I was a litle too masculine for Figu ure. Check Out DLB Online what makes this world so beautiful. There is no such thing as the perfect
I would atend expos and was sur-- www.fl[Link] physique. Barbie does not exist, so build your own Barbie. How would
rounded by the most perfect Bikini [Link] it look? You can fix parts of your body with diet and exercise, but you
bodies in the world. I would com- [Link] need to learn to accept the parts you cannot change, and realize this
pare myself to these litle Bikini [Link] is what makes you unique and this is what makes you YOU! It’s time
girls, and I looked like a 16-year-old d Social Media we change the way we think about ourselves and stop chasing this
boy with a boy’s haircut. So I was Facebook: Dana Linn Bailey fake, ideal physique. Stop comparing ourselves to people we see in
prey much being hit from every Instagram: @danalinnbailey magazines and people we follow on the Internet. It’s all smoke and
single direction that I did not look Twiter: @daydayknucks mirrors! Learn how to love our body and love all the imperfections,
right and I didn’t fit in. My insecuriy y snapchat: @HeyitsDLB because that is what makes you beautiful. Confidence is beauy!
with myself was probably at its wo orst
at this point. Check out my Olympia and Arnold Classic training journals on www.
[Link] to give you some ideas and inspire your own workouts! ■

3 8 MD [Link] May 2016

 CUTTING-EDGE BY STEVE BLECHMAN and THOMAS FAHEY, ED.D.
RESEARCH TRAINING

IS FAILURE TRAINING NECESSARY? BLOOD FLOW

A motor unit is trained in direct proportion to its recruitment. A motor unit is a nerve RESTRICTION
plus the muscle fibers it activates. Motor unit activation depends on size: the nervous system
activates small motor units to exert minimal force, and larger units to exert greater force.
AFTER SPRINT
We have different kinds of motor units that are activated according to the force and speed INTERVAL
requirements. Maximum hypertrophy requires that we overload as many different kinds of
muscle fibers and motor units as possible. Failure training might be the best way to do this. TRAINING
A review of literature by Brazilian researchers concluded that the benefits of failure training
depended on weight-training experience. In untrained people, high-intensity weight training
INCREASES
to failure is not necessary to maximize muscle size and strength. However, they benefit from AEROBIC
low-intensity training to failure. Trained athletes increase strength best with high-intensity
resistance training to failure, but they don’t benefit as much from low-intensity training to
CAPACITY
failure. (Frontiers in Physiology, published online January 29, 2016) Weight training with low
loads and restricted blood
flow, a technique called Kaatsu
training, increases strength and
is particularly valuable during
rehabilitation. Occlusion training
involves exercising with restricted
blood flow to the working muscles.
Decreasing muscle blood flow may
trigger cell damage, inflammation,
cell stress and anabolic hormone
release. Muscles grow in response
to physical and chemical stress, so
it seems reasonable that restricting
blood flow to muscles during
training might promote hypertrophy.
Korean researchers found that lower
body blood flow restriction during
bodyweight exercises (air squats and
lunges) three times a week for six
weeks increased strength and thigh
girth more than bodyweight exercises
alone. Unweighted exercises with
blood flow restriction might be
effective in people recovering from
injury. (Journal of Physical Therapy
Science, 27: 2709-2712, 2015)

ENDURANCE TRAINING CROSSFIT LINKED TO NECK

PROTECTS CELLS ARTERY INJURY
FROM INFLAMMATION Three case studies by Albert
Severe illnesses such as cancer and AIDs, trauma Liu from UC Davis Medical
from injury or accidents, or sepsis (whole-body Center in Sacramento, California
response to an infection) results in rapid decreases linked CrossFit to carotid artery
in muscle mass triggered by chemicals that dissection (CAD)— a breakdown
promote inflammation, such as tumor necrosis in the structure of the arteries
factor alpha (TNF). TNF slows protein synthesis supplying blood to the brain
and has been implicated in some of the symptoms and head. CAD is a risk factor for
of Alzheimer’s disease, cancer, depression and stroke, and generally caused by
inflammatory bowel disease. Endurance training may trauma. The injured blood vessels
protect the body from TNF— according to a study can easily form clots that can travel
on mice by researchers from Belgium. Researchers to the brain and cut off the blood
compared the effects of injections of TNF in trained supply. The researchers admitted
and untrained mice. The effects of TNF were less in that they couldn’t say for sure that
the endurance-trained mice. Endurance training might CrossFit caused the injuries, but
protect the body against the effects of whole-body the evidence strongly suggests
inflammation triggered by TNF. (Medicine and Science that they were related. (Emergency
in Sports and Exercise, 48: 227-234, 2016) Radiology, 22: 449-452, 2015

40 MD [Link] May 2016

 CUTTING-EDGE BY STEVE BLECHMAN and THOMAS FAHEY, ED.D.
RESEARCH TRAINING
HIGH-INTENSITY
INTERVAL TRAINING
BOOSTS CELL ENERGY
CAPACITY
As we learned in high school biology, the
mitochondria are the powerhouses of the cells.
They are critical structures for maintaining health and
living a long, disease-free life. Exercise is critical for
the health and optimal function of the mitochondria.
Carsten Lundby from the University of Zurich in
Switzerland, and colleagues, found that only two
weeks of high-intensity interval training improved
mitochondrial function and lung function. Exercise
consisted of six sessions of eight to 12 repetitions of 60
seconds at maximum intensity, on a stationary bike.
HIIT is an excellent way to build fitness and promote
health. (Journal of Applied Physiology, published
online February 4, 2016)

AEROBICS AND
WEIGHT TRAINING
EFFECTIVE
TREATMENTS
FOR FATTY LIVER
DISEASE
Aerobics or weight training help treat
fatty liver disease— according to a study
by Iranian researchers. They studied the
effects of aerobics, weight training or no
exercise on liver fat content and liver enzyme
levels. Aerobics consisted of 45 minutes of
endurance training, while weight training
involved one set of 10 repetitions for seven
exercises. Both forms of exercise decreased
liver fat and improved body composition
and the liver enzyme profile in middle-aged
adults with fatty liver disease. Fatty liver
disease, characterized by fat accumulation
in the liver, is usually due to obesity or
excessive alcohol consumption. Weight
training or aerobics are effective ways to
treat this health problem. (Hepatitis Monthly,
15(10): e31434, 2015)

CROSSFIT PERFORMANCE ONLY MODERATELY

RELATED TO AEROBIC AND ANAEROBIC CAPACITY
CrossFit can be thought of as a “rainbow” training program because it involves aerobic and anaerobic exercise,
gymnastics, weightlifting, sprinting, whole-body exercises and calisthenics. It develops 10 aspects of physical fitness:
cardiorespiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy. They change the
exercises in the program frequently, and try to use broad and constantly varying training stimuli. An interesting study by David
Bellar from the University of Louisiana at Lafayette, and co-workers, found that performance on two CrossFit daily workouts
(WODs) were only mildly related to maximal oxygen consumption and maximum power output (Wingate test). CrossFit experience
was a good predictor of performance on the WODs, as measured by total repetitions completed during each workout. Franklin
Henry from UC Berkeley originated the theory of specificity. His work showed that learning motor skills involved developing very
precise motor patterns. His studies also showed the fallacy of the general athlete. Such people have developed many specific skills.
CrossFit athletes perform WODs better because they have had more practice learning the skills. (Biology of Sport, 32: 315-320, 2015)

42 MD [Link] May 2016

 CUTTING-EDGE BY STEVE BLECHMAN and THOMAS FAHEY, ED.D.
RESEARCH FAT LOSS

FLAVONOIDS MIGHT
PROMOTE WEIGHT CONTROL
The United States Department of Agriculture nutritional guidelines advise
eating a variety of foods and increasing consumption of fruits, vegetables
and whole grains. Foods high in flavonoids are particularly healthy because they
are rich in antioxidants and prevent inflammation. Good sources include red wine,
blueberries, black tea, citrus fruits, peanuts and chocolate. Monica Bertoia from
Harvard University and colleagues, in a study of nearly 125,000 people, found
that flavonoid consumption was linked to successful weight management. High
flavonoid foods are an important part of a healthy diet. (British Medical Journal,
published online January 28, 2016)

FOOD CUES
PROMOTE EATING
LOST MUSCLE DURING The smell of freshly baked cookies or
WEIGHT LOSS SPEEDS bread, or steak sizzling on the barbeque,
puts many people in a feeding frenzy.
WEIGHT GAIN A literature review and meta-analysis by
Only about five percent of people who lose a Rebecca Boswell and Hedy Kober from
significant amount of weight keep it off for more Yale University found that food cues, such
than one year. Despite these depressing statistics, as pictures or food odors, contributed to
some people lose weight and manage to keep it off. feeding behaviors that could affect obesity,
The National Weight Control Registry keeps track of weight loss and eating disorders. These
people who successfully lost at least 30 pounds and are conditioned responses, meaning that
maintained the loss for one year or longer. A shared people learn to associate certain cues
characteristic among these people is that they burn with the pleasures of eating. The cues are
an extra 3,000 calories a week, which means they potent eating stimuli that advertisers use
exercise about one hour daily. Also, successful weight to get people to buy their products. They
losers restricted calories moderately. You can beat review assessed nearly 10,000 articles.
the odds if you maintain muscle mass as you lose The researchers ultimately combined
weight. Scientists from Maastricht University in the the results of 45 studies involving
Netherlands, led by Roel Vink, found that people who 3,292 people. People might alter eating
lost the most fat-free mass during weight loss gained behaviors if they were aware of the
weight the fastest. You can preserve muscle mass when strength of these cues. (Obesity Reviews,
dieting by exercising vigorously and consuming a 17: 159-177, 2016)
high-protein diet. (Obesity, 24: 321-327, 2016)

YOUR GENES MAY PREVENT

YOU FROM FITTING INTO YOUR JEANS
The body’s hunger and satiety centers lie in the hypothalamus, a vitally important structure in the lower part of the brain.
The hunger center sends signals to the rest of the body that makes you seek food, while the satiety center turns off your drive to
eat. The satiety center usually sends the strongest signals, except when you run low on fuels. Then, the activity of the satiety center
decreases, while the hunger center goes into high gear. Many signals trigger the hunger center, including blood sugar, stored fat,
blood amino acid levels and brain temperature. Susan Melhorn from the University of Washington, and co-workers, found that
appetite had a strong genetic component. They examined 21 sets of identical twins and found strong similarities between twin pairs
in hunger cues, food choices, the appeal of fattening foods and calories consumed. Genes have a strong effect on appetite and the risk
of obesity. (American Journal Clinical Nutrition, 103: 314-322, 2016)

44 MD [Link] May 2016

 CUTTING-EDGE BY STEVE BLECHMAN and THOMAS FAHEY, ED.D.
RESEARCH FAT LOSS

DIETARY FATTY ACID

COMPOSITION INFLUENCES
FAT METABOLISM
Recent studies on fat intake have left even sophisticated nutritionists and
biochemists confused. For more than 35 years, nutritional experts have strongly
recommended avoiding saturated fats and dairy products, and increasing the
intake of carbohydrates and polyunsaturated fats. In early 2014, a landmark
meta-analysis that pooled the results of 44 studies (Chowdhury et al.) showed
that consumption of saturated fats had no effect on coronary artery disease
compared to other types of fats. Further, other studies showed that consumption
of dairy foods actually reduce the risk of coronary artery disease. An editorial
in the American Journal of Clinical Nutrition concluded that scientific studies do
not support the concept that saturated fats and dairy foods increase the risk of
heart disease. The health and wholesomeness of diets should be based on the
overall food composition, rather than individual components. This issue is not
dead. Peter Jones and co-workers showed that fat metabolism is influenced
by the composition of fats. Monounsaturated fat— found in abundance in the
Mediterranean diet— may promote fat loss. Also, gene variations between people
might influence the effects of dietary composition on fat metabolism. (British
Journal of Nutrition, published online January 25, 2016)

GAIN
G AIN MUSCLE,
MUSCLE,
LOSE FAT FAST
Most diet experts advise losing weight gradual-
ly over six to 12 months. Scientists from McMaster
University in Canada, led by Stuart Phillips and Thomas
Longland, showed that caloric restriction, high-intensity
weight training and intervals, and high-protein diets
IRREGULAR EATING PATTERNS could cause substantial changes in body composition in
only four weeks. Test subjects cut calories by 40 percent,
PROMOTE FAT GAIN and their protein consumption was either 1.2 grams
Metabolism is the total of all the energy reactions occurring in the body. We (low protein) or 2.4 grams (high protein) per kilogram
eat to supply energy for exercise, nerve impulses, tissue repair and fuel storage. of bodyweight per day. Both groups performed intense
Maintaining these body functions accounts for about 70 percent of daily caloric exercise, six days per week. The high-protein group lost
expenditure, while physical activity (exercise and movement) accounts for 25 almost 11 pounds of fat and gained more than 2.5 pounds
percent and the energy cost of digestion (the thermic effect of food) accounts for of lean muscle in four weeks, compared to nearly eight
the other five percent. Meal frequency and timing can affect the energy cost of pounds and 0.2 pounds in the low-protein group. The
digestion. Researchers from the University of Nottingham in the U.K., in a study study showed that high-intensity exercise plus caloric re-
of obese women, found that irregular eating patterns reduced caloric expenditure striction triggers substantial changes in body composition
associated with digesting food. This was only a two-week study, so it is not and strength, and that the changes are most significant
surprising that eating patterns did not affect bodyweight or body measurements. during a high-protein diet. (American Journal Clinical
(Proceedings of the Nutrition Society, 75: E6, 2016) Nutrition, published online January 27, 2016)

MEAL TIMING AFFECTS OBESITY RATES

Cultures vary in their eating patterns. For example, nearly 70 percent of Italians eat their main meal midday, while people living in the U.K.
eat their main meal in the evening. This might partially explain why obesity rates are 7.6 percent in Italy and 20.1 percent in the U.K. Human
and animal studies show that time-restricted eating— confining the greatest proportion of caloric intake to midday— reduces the risk of obesity.
British researchers surveyed 460 people about their eating patterns. People who ate the fewest calories midday had the highest body mass index
(proportion of weight to height). Factors that prevented midday eating included work hours, cost of food available midday, lack of motivation,
family centered eating patterns and difficulty changing habits. Cultural factors play a role in the cause of obesity. (Proceedings of the Nutrition
Society, 75: E12, 2016)

46 MD [Link] May 2016

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 CUTTING-EDGE BY STEVE BLECHMAN and THOMAS FAHEY, ED.D.
RESEARCH NUTRITION

HIGH-PROTEIN DIET PLUS

WEIGHT TRAINING IMPROVES
BODY COMPOSITION
The U.S. Department of Agriculture recommends a daily protein intake of 0.8
grams per kilogram of bodyweight. Active people might benefit from as much as 1.5
grams per kilogram. Jose Antonio from Nova Southeastern University in Florida, and
colleagues, found that high protein intake (3.4 grams per kilogram of bodyweight per
day) plus a periodized weight-training program for eight weeks showed greater decreases
in bodyweight, percent fat and fat mass than a group consuming 2.3 grams of protein per
kilogram of bodyweight. There were no differences in fat-free mass (largely composed
of muscle). Previous studies showed overfeeding protein without weight training did
not alter body composition. The researchers concluded that intensely training athletes
would benefit from protein intakes greater than two grams of protein per kilogram of
bodyweight per day. (Journal International Society Sports Nutrition, 13: 3, 2016)

DIETARY OLIVE OIL EXERCISE SPEEDS

MIGHT SLOW THE FRUCTOSE USE
AGING PROCESS Fructose is a sugar found in fruit and beverages
sweetened with high-fructose corn syrup (HFCS).
The United States spends $8,713 per person Fructose is mainly processed in the liver, where it is
per year on health care, which is double converted to glycogen (stored carbohydrate), triglycerides
that of most developed countries. Yet, we (fat) and glucose (blood sugar). Some experts blame the
are 34th in life expectancy, trailing countries obesity epidemic on overconsumption of high-sugar soft
like Lebanon, Korea, Canada, Japan, United drinks, particularly those high in HFCS. Exercise speeds
Kingdom and Chile. Of the countries in the fructose use, and could reduce its effect on fat storage—
top 10, seven are Mediterranean countries according to a study led by Léonie Egli from the University
(Spain, Andorra, Italy, San Marino, France, of Lausanne in Switzerland. Researchers measured the
Monaco and Cyprus). Many experts think the metabolism of fructose consumed at rest, 90 minutes before
Mediterranean diet— high in olive oil, lean exercise or 75 minutes after exercise (one hour of moderate-
meats, fruits and vegetables, whole grains intensity cycling). Exercising following fructose ingestion
and red wine— might help people in these resulted in rapid fructose use and minimal fat production
countries live longer. A review of literature led in the liver. However, consuming fructose at rest or after
by Lucía Fernández del Río from the University exercise caused large increases in blood sugar and blood
of Córdoba in Spain concluded that olive oil fats, which could eventually contribute to obesity, insulin
consumption might be the key to their longer resistance and diabetes. Drinking beverages high in HFCS
lives. Olive oil works by stabilizing genes, increases blood sugar and blood fat production in the
protecting cell telomeres (prevents DNA liver. You can decrease the negative effects of high-sugar
breakdown), preserving metabolic control and beverages by exercising after you drink them. (American
protecting stem cells. (Molecules, 21: 163, 2016) Journal Clinical Nutrition, 103: 348-55, 2016)

POULTRY CONSUMPTION DOES

NOT INCREASE THE RISK OF
PROSTATE CANCER
Prostate cancer is the most common form of cancer in men, and the second
most common cancer-related cause of death (lung cancer is first). Cancers
are triggered by defects in DNA metabolism, which cause abnormal cell growth.
Ordinarily, the genes can repair mistakes in cell growth and repair. Gene mutations
caused by environmental stresses or inherited defects circumvent cell controls, which
can trigger runaway cancer cell growth. Exposure to radiation or cancer-causing
chemicals can trigger DNA mutations. Foods that decrease cellular inflammation,
such as green, leafy vegetables, might decrease the incidence of these mutations,
while fried or burned foods might increase them. Prostate cancer rates vary
tremendously around the world, ranging from 111.6 per 100,000 people in the South
Pacific to 4.5 million in South-Central Asia. Chicken consumption might increase
the risk of the disease. A study led by Qian He from Tongji Medical College in
China found no link between poultry consumption and prostate cancer. Researchers
combined the results of 25 studies involving nearly 500,000 people living in Western
countries, Asia and South America. Poultry consumption does not increase the risk of
prostate cancer. (PeerJ 4:e1646 [Link] 2016)

48 MD [Link] May 2016

BURGERS SAVE THE BUFFALO
Buffalo were once so numerous on the Great Plains that they looked like blades of
grass blowing in the wind. Scientists estimated that 60 million buffalo roamed the plains
in 1800. Wanton slaughter of the animals as part of the fur trade by Native Americans and
buffalo hunters like “Wild Bill” Hickok, Buffalo Bill Cody, Wyatt Earp and Pat Garrett and
by railroad workers for food almost drove the animals to extinction by 1880. A few buffalo
survived in Yellowstone Park and on private land. In the 1970s, CNN founder Ted Turner
tried to revive the buffalo on his 1.9 million acres of ranch land. He succeeded largely
because Americans have acquired a taste for buffalo steaks and burgers. Health experts
praise buffalo meat because it is lower in fat than beef, and contains heart-healthy omega-3
fatty acids. Environmentalists are pleased because the animal is once again thriving. Buffalo
number more than 500,000, with herd sizes increasing because of the popularity of the
meat. Ironically, the buffalo are back because people want to eat them. Buffalo meat is a
good protein source for bodybuilders because it is low in fat and high in protein. Buffalo
meat tastes best when cooked medium rare. (The New York Times, February 12, 2016)

HIGH EGG EXPERTS RATE

CONSUMPTION DASH DIET BEST
Nutritional and obesity researchers rated
LINKED TO the DASH diet best in the annual diet
ranking issued by U.S. News & World
INCREASED Report. Experts rated 38 diet plans based
RISK OF TYPE 2 on criteria such as weight loss, rapid weight
loss, easiest to follow, healthy eating and
DIABETES diets best for people with heart disease and
Eating fewer than four eggs per diabetes. DASH, which is an acronym for
week does not increase the risk Dietary Approaches to Stop Hypertension,
of diabetes— according to a study emphasizes fruits, vegetables, whole
led by Luc Djoussé from Harvard grains and reduced sodium. Experts cited
Medical School. The study pooled the it as the best diet representative of healthy
results of 12 studies involving nearly eating. The MIND and TLC (Therapeutic
220,000 people and nearly 9,000 people Lifestyle Changes) diet were tied for
with diabetes. Eating four eggs or more second in the overall ranking. The best
increased the risk of diabetes. These diets in special categories included the
results did not apply to people in Europe HMR (Health Management Resources) and
or Asia, which suggests that something Biggest Loser diets for rapid weight loss.
other than eggs in the American diet was Poorly rated diets include the Paleo Diet,
responsible for the increased diabetes Dukan Diet and the Whole30 diet, which
risk. The classic American breakfast, they said lacked scientific support. Sally
which is unique to this country, includes Chiu from Children’s Hospital Oakland
eggs, ham, bacon or sausage, and hash Research Institute found improvements
brown potatoes. We cannot say that in blood pressure and several measures of
high egg consumption causes type 2 blood fats, compared to a controlled diet in
diabetes— it might be something else. patients following the DASH diet for three
(American Journal Clinical Nutrition, weeks. ([Link], January 2016;
103: 474-480, 2016) American Journal Clinical Nutrition 103:
341-347, 2016)

WILL THE MEDITERRANEAN DIET

IMPROVE FATTY LIVER DISEASE?
Fatty liver disease is a common problem associated with the obesity epidemic.
It can cause chronic fatigue, weakness, nausea, fluid buildup, jaundice and liver
failure. The problem is linked to obesity, dietary choline deficiency, excessive alcohol
consumption and overtraining. High-fructose loads increase blood fats (triglycerides),
which inundate the liver with fat and can cause fatty liver disease. There are no effective
treatments. Dietary changes might alter the course of the disease. Elena Papamiltiadous
and colleagues from La Trobe University in Australia presented a proposal for a clinical
trial that would measure the effects of the Mediterranean diet on the risk of type 2
diabetes. The have registered the study as a clinical trial in New Zealand and plan to
begin the study shortly. (BMC Gastroenterology, 16:14, 2016)

May 2016 [Link] MD 49

 CUTTING-EDGE WWWWWBY STEVE BLECHMAN and THOMAS FAHEY, ED.D.
RESEARCH HEALTH

WHAT’S THE BEST DEADLY SKIN

TREATMENT CANCER LINKED
FOR BACK PAIN? TO TANNING
Twenty-eight percent of Americans have
had low back pain within the past three
BEDS
months. More than 90 percent will experience The 10-year survival rate for untreated
back pain at some time. The costs are enormous: melanoma— a deadly form of skin can-
$176 billion in direct costs for medical treatment cer— is zero. The incidence of melanoma
and $11 billion in indirect cost for sick days and has increased alarmingly, particularly among
decreased productivity. Low back pain is the women younger than 50. A study led by
single greatest cause of disability worldwide. DeAnn Lazovich from the University of
Treatment methods include over-the-counter and Minnesota found a direct link between use of
prescription medications, weight loss, exercise, tanning beds and melanoma in women, but
physical therapy and surgery. Clinicians and not men. Researchers compared 681 patients
scientists have published thousands of studies on with melanoma with 654 aged-matched
treatment methods, yet there is little agreement on control subjects without the disease. Tanning
the most effective treatment or preventive method. bed use increased the risk of melanoma by
Daniel Steffens from the University of Sydney in as much as 900 percent compared to control
Australia, and co-workers, concluded that exercise subjects. Women who tanned frequently and
and education were the most effective methods for began tanning at a young age were at greatest risk of the disease. The melanoma epi-
treating low back pain. They reviewed more than demic will continue as long as frequent use of tanning beds remains popular. (JAMA
6,000 studies and pooled the results of 23 studies Dermatology, published online January 27, 2016)
using a technique called meta-analysis. Exercise
or exercise plus education (learning to protect the
spine) were the only proven methods of reducing
FDA MOVES TO BAN
back pain. These methods, however, were only TANNING BEDS FOR TEENS
marginally effective for reducing sick days from People with nice tans look healthy and sexy. It’s not surprising that more
work. Back belts or shoe inserts were ineffective for than 25 million Americans used indoor tanning beds last year. Looks are de-
preventing or treating low back pain. Studies by ceiving— tanning beds are anything but healthy. Tanning can lead to prema-
Stuart McGill from the University of Waterloo in ture skin aging and skin cancer. A Scandinavian study of more than 100,000
Canada showed that some kinds of exercise, such women found that those who used tanning beds increased the risk of mela-
as loading the trunk in flexion (i.e., sit-ups) could noma— a deadly form of skin cancer— by 55 percent. Younger people (20-30
make back problems worse (see Backfi[Link]). years old) who used the beds increased their risk by 150 percent. Cancer risk
His work shows that spine-stiffening exercises was greatest in blonds and redheads, and people with a history of severe
work best to prevent low back pain and promote sunburn during childhood. The 10-year survival rate for people with undiag-
core fitness for sports. Greater core stiffness nosed melanoma is zero, so this skin cancer is a serious matter. The U.S. Food
transfers strength and speed to the limbs, prevents and Drug Administration (FDA) has asked for a ban against the non-medical
low back pain, increases the load-bearing capacity use of artificial tanning equipment. Unfortunately, indoor tanning businesses
of the spine and protects the internal organs during will thrive as long as Americans see tans as attractive and healthy. (The New
sports movements. (JAMA Internal Medicine, York Times, December 18, 2016)
published online January 11, 2016)

EATING FISH: THE GOOD,

THE BAD AND THE UGLY
Moderate fish consumption reduces the risk of Alzheimer’s disease but
increases mercury levels in the brain— according to a study of nearly
1,000 people led by Martha Morris from Rush University Medical Center
in Chicago. Consumption of fish oil supplements was not related to improved
brain function. Mercury is a highly toxic pollutant that enters the environment
from coal-using electrical plants, waste incinerators and byproducts of various
manufactured goods. Mercury accumulates in several species of large fish,
such as tuna, shark and swordfish. Mercury is particularly toxic to children
and pregnant women. It is linked to neurological abnormalities, damage to
brain centers controlling movement, seizures and developmental and mental
retardation. It also impairs the reproductive system in men, and decreases
blood testosterone and sperm production. Mercury poisoning is a major public
health issue in populations that eat a lot of fish, such as the Inuits in Northern
Canada. High mercury levels can injure the kidneys, brain and lungs. Mercury
accumulates in large fish such as tuna, so eating large quantities can cause health
problems. (Journal American Medical Association, 315: 489-497, 2016)

50 MD [Link] May 2016

 NEW SURGERY MIGHT
SPEED RECOVERY
FROM ACL INJURIES
The anterior cruciate ligament (ACL) connects
the femur (thigh bone) and the tibia (shinbone).
It keeps the tibia from moving forward on the femur,
and prevents the tibia from rotating inward. Torn
ACLs don’t heal on their own, and must be repaired
surgically. The repair usually involves harvesting tis-
sue tendon from the hamstring or patellar tendon, so
the athlete must recover from two surgeries. Boston
surgeons Martha Murray and Lyle Micheli, in a study
on pigs, found that inserting a sponge in the injured
part of the ACL and flushing it with the patient’s
blood allowed the ligament to heal on its own. They
have tried the surgery on a limited number of patients.
The surgery was so successful that they gained ap-
proval for more extensive human studies. The surgery
might shorten the rehabilitation rate after ACL surgery
from one year to six months. (The Wall Street Journal,
February 3, 2016)

FRACKING CHEMICALS DISRUPT

REPRODUCTIVE HORMONES
Fracking has contributed to economic growth in the United States and helped us
become more energy independent. However, chemicals used in fracking may disrupt
reproductive health— according to a study led by Susan Nagel from the University of
Missouri, and co-workers. They found that water samples around wells contained chemicals
such as polychlorinated biphenyls (PCBs) that disrupt sex hormone regulation. PCBs are
dangerous chemicals that were widely used in the oil, electronics and automotive industries.
They are highly toxic to humans and are implicated in sex hormone abnormalities, skin and
eye diseases, and impaired immunity. They also slow cognitive development in children and
are linked to liver cancer. A University at Albany study on Native American men showed that
those with the highest levels of blood PCBs had the lowest levels of testosterone. This study
agrees with many others around the world showing links between PCBs, decreased sperm
counts and birth defects. Studies from the University of California, Irvine suggests that PCBs
may be involved in the obesity epidemic by their effect on the body’s regulation of appetite
and metabolic rate. (Endocrine News, December 2015)

MODERATE ALCOHOL CONSUMPTION

IS HEALTHY— MAYBE
“No animal ever invented anything blood pressure, blood fats (i.e., LDL and
as bad as drunkenness— or as good HDL cholesterol) and inflammation.
as a drink.” Gilbert Keith Chesterton’s High alcohol consumption might be
quote sums up America’s confusion one reason for the greater longevity in
and ambivalence about alcohol. About countries like France, Italy, Spain and
65 percent of Americans drink alcohol Portugal. Heavy alcohol consumption,
(nine quarts per year), which ranks us however, has disastrous health conse-
20th in the world. People who drink quences and is linked to a smorgasbord
moderately live longer, have fewer heart of social ills that include some cancers,
attacks and strokes and a reduced risk automobile accidents, violent crime,
of Alzheimer’s disease and rheumatoid domestic violence and sexual assault.
arthritis. Moderate drinking improves “Fat, drunk, and stupid is no way to go
metabolic health by lowering insulin through life,” as Dean Wormer said in
resistance, which influences sexual “Animal House.” (The New York Times,
performance, abdominal fat deposition, December 21, 2015)

May 2016 [Link]

 CUTTING-EDGE BY STEVE BLECHMAN and THOMAS FAHEY, ED.D.
RESEARCH DRUGS

DINITROPHENOL: DEADLY
WEIGHT-LOSS DRUG
Dinitrophenol (DPN) is an unapproved drug used
for weight loss that can cause explosive increases in
body temperature. Metabolism works by breaking down
carbohydrates, fats and proteins, and capturing the released
energy within other chemicals that are stored or used to power
the cells and tissues— a process called coupled reactions.
Chemicals called uncoupling agents interfere with this process.
DNP causes heat release rather than capturing the energy
in a form the cells can use. DNP is one of the most powerful
uncoupling drugs that exists. The drug can cause heat stroke,
and severe damage to the muscles, liver, kidney and heart.
DNP is not a controlled substance, but was banned by the U.S.
Food and Drug Administration (FDA) in 1938 because of its
extreme toxicity. The drug is effective for weight loss, but it is
so powerful that it completely blocks normal energy exchanges
in the cells and causes explosive increases in body temperature.
Stay away from this drug! (Substance Abuse Treatment,
Prevention, and Policy 10: 39, 2015)
THE TYPICAL STEROID USER
The news media portrays the typical steroid user as a rogue elite
athlete who takes the drug in a desperate attempt to cheat the
competition. The reality is far from that. An anonymous survey of
231 male testosterone users by Mary Beth Westerman and colleagues
from the Mayo Clinic in Rochester, Minnesota showed that most are
educated, employed, married, white and economically well off. Most
have taken the drugs for more than three years and take large doses,
greater than 800 milligrams per week (mainly testosterone). More
than half bought their testosterone on the Internet, and 28 percent
from a physician. More than half spend $100 to $1,000 per month on
performance-enhancing drugs. Seventy-five percent had routine lab
tests performed and most took more than one performance-enhancing
drug. Only 57 percent of steroid users had played high school sports.
More than 80 percent took testosterone or other anabolic steroid to
increase muscle mass and decrease fat. (Mayo Clinic Proceedings, 91:
175-182, 2016)

HIGH DOSES OF TESTOSTERONE

INCREASE HEART SIZE
High dose testosterone supplements increase the size of the heart and cause heart
abnormalities. A 12-week study on rats from Mahidol University in Bangkok, Thailand
found that high levels of testosterone increased the cross-sectional area of the heart
without improving its contraction capacity. By eight weeks, testosterone had suppressed
heart strength and deposited fibrous connective tissue throughout the heart muscle. Heart
damage did not increase progressively with dosage. If these results apply to humans, high
doses of testosterone plus heavy weightlifting could cause heart problems later in life.
(Journal of Endocrinology, published online February 5, 2016)

STEROIDS PROMOTE INFERTILITY

Over 3 million men in the United States take testosterone or other anabolic
steroids. About 50 percent have taken the drugs for three or more years, and most take
supraphysiological doses that increase blood testosterone higher than normal. A literature
review led by Rabih EI Osta from the urology department of Brabois University Hospital
in Nancy, France found that anabolic steroid use impairs fertility in men. Testosterone
supplements cause a decrease in testosterone-controlling hormones LH and FSH and a
rebound decrease in testosterone. This also causes a decrease in sperm production in the
testes. Gradually, steroids cause atrophy of the testicles, which is difficult to reverse. The
best treatment for testosterone-induced infertility is to stop taking the drugs. (Basic and
Clinical Andrology, 26: 2, 2016)

52 MD [Link] May 2016

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 CUTTING-EDGE
RESEARCH DRUGS
GROWTH HORMONE PREVENTS
MUSCLE LOSS IN BURN PATIENTS
TS
Fitness, lean body mass, strength and muscle growth factors were greater
terr in
nbbu
burn
urn
rn
patients following sustained-release growth hormone therapy, compared d to oa
placebo (fake growth hormone). People lose muscle mass, strength and fitness
ss wh
while
hil
ilee
recovering from burns, which can determine survival, future quality of life and
d re
rrecovery
covvery y
time. June-Bum Kim and colleagues, from the College of Medicine at Hallym Un U
Univ
University
niv
iveerrssiity
ty
in Korea, gave sustained-release growth hormone (SRGH) or placebo to peoplee su suffer-
uffer
er
er-
ing from burns covering at least 20 percent of their bodies. The SRGH resulted iin
n gr
g
greater
reaateer
increases in strength, muscle mass, maximal oxygen consumption (aerobic fitness)ess)s) and
and
nd
blood markers of metabolic health. Muscle loss (sarcopenia) is also a problem during
uri
ringg
aging. SRGH might be an effective way to prevent sarcopenia in older adults. (Growth
Grow
Gr owth th
Hormone & IGF Research, 27: 1-6, 2016)

CASE STUDY: STEROIDS TESTOSTERONE THERAPY

DECREASE PERFORMANCE DOES NOT AFFECT
IN A BODYBUILDER THE FEMALE VOICE
Anabolic steroids do not always improve performance and body Women receiving low-dose testosterone therapy showed
composition. Brazilian scientists from the University of São Paulo no voice changes during a 12-month study— according to
reported a case study of a recreational bodybuilder who took moder-
Roger Glaser from the Wright State University Boonshoft
ate doses of testosterone for seven weeks (450 milligrams per week).
School of Medicine in Dayton, Ohio and co-workers.
Weightlifting strength increased by about five percent, but high-inten-
Women often receive testosterone therapy to improve sexual
sity exercise capacity decreased by five percent and aerobic capacity
satisfaction, increase muscle mass and treat menopause
decreased by three percent. Bodyweight increased, but percent body fat
symptoms. After a year, voice analysis showed no changes
increased by 28 percent and total skinfold thickness increased by 28 per-
in voice frequency or pitch. High doses of testosterone, as
cent. These results run counter to almost all published reports and com-
consumed by some athletes and women undergoing gender
mon observations in athletes. However, people vary in their responses
reassignment surgery, will cause voice changes. Factors affecting
to drugs, diet and exercise. Genetic variances that make some athletes
voice include aging, inflammation, fluid in the vocal cord,
thrive on steroids have no effects in other people. (World Journal Men’s
infection and overuse. (Climacteric, 9: 1-6, 2016)
Health, 33: 209-213, 2015)
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 CUTTING-EDGE BY STEVE BLECHMAN and THOMAS FAHEY, ED.D.
RESEARCH SUPPLEMENTS

CAFFEINE HELPS ATHLETES

OVERCOME MODERATE PAIN
Legendary football coach Vince Lombardi popularized the saying “No
pain, no gain.” Increases in muscle size and strength, endurance, power and
speed come from pushing harder than before, and it hurts. Coping with the
pain of exercise will help you move up to the next level. Scientists from the
University of Oklahoma, led by Alexander Gonglach and Christopher Black,
found that caffeine helped cyclists better cope with moderate but not severe
pain accompanying exercise. In exercise triggering moderate pain, caffeine (five
milligrams per kilogram of bodyweight) allowed athletes to do more work, ride
further, produce more power and reach higher oxygen consumptions. Caffeine
had no effect on exercise performance at intensities producing severe pain.
Caffeine will reduce the pain of exercise, as long as the intensity is not too great.
(Medicine and Science in Sport and Exercise, 48: 287-296, 2016)

L-ARGININE SUPPRESSES
BEETROOT JUICE FOOD INTAKE
REDUCES MUSCLE The amino acid L-arginine
improves endurance in
SORENESS athletes and enhances
Beetroot juice is a superfood. More than 50 studies metabolic health. A study on
have shown that beetroot juice enhances blood vessel rats led by Amin Alamshah
health, improves endurance, boosts oxygen delivery, from Imperial College
reduces the work of the heart during exercise and London in the U.K. found
helps control blood pressure. A study led by Tom that L-arginine stimulated
Clifford from Northumbria University in the U.K. the release of gut hormones
found that beetroot (GLP-1 and PYY) that reduced
juice decreased muscle food intake by suppressing
soreness and promoted the hunger center in the
recovery in the vertical brain. L-arginine is the utility
jump following high- infielder of supplements. The body uses arginine to make nitric oxide (NO),
intensity eccentric stimulate growth hormone release, synthesize creatine, promote tissue
exercise (100-drop healing and make new proteins— all of which boost exercise performance.
jumps). Eccentric It is particularly effective for endurance athletes because it boosts nitric
exercise, which oxide production, muscle blood flow and tissue oxygen delivery. NO is
involves lengthening a chemical secreted by the cells lining the blood vessels, and it increases
muscle contractions, blood flow and the delivery of nutrients to skeletal muscle. Arginine
is linked to muscle supplements might also help regulate blood pressure, promote sexual
soreness and post- performance and suppress herpes simplex outbreaks. We need more
exercise inflammation. research to determine if it is an effective anti-obesity supplement. (Diabetes,
The test subjects drank Obesity and Metabolism, published online February 11, 2016)
either an eight-ounce
or four-ounce glass
of beetroot juice or BETAINE IS AN EFFECTIVE
placebo (fake beetroot)
immediately after SUPPLEMENT IN LIVER DISEASE
exercise, and 24 and 48 Betaine or trimethylglycine is an amino acid compound found in
hours during recovery. wheat, spinach, shellfish and sugar beets. It is an important regulator
High doses of beetroot of body water and is useful in reducing levels of an inflammatory chemical
juice reduced muscle called homocysteine, which is an important risk factor for coronary artery
soreness and prevented disease. Ranchers use betaine to increase muscle mass in domestic animals.
deterioration in It assists glutathione with detoxification reactions in the liver. It is also useful
jumping performance, for preventing depression. A literature review led by Christopher Day from
compared to the the Laboratory of Receptor Biology and Gene Expression, at the National
placebo. Delayed onset Cancer Institute’s Center for Cancer Research in Bethesda, Maryland
muscle soreness is concluded that betaine is an effective supplement for combating fatty liver
caused by small injuries disease. Betaine is an important human nutrient that is rapidly absorbed
to the muscle cells, and and used as a fluid regulator, and participates in amino acid reactions that
further damage triggered by inflammation. Beetroot help maintain liver, heart and kidney health. Betaine reduces blood levels
works by decreasing inflammation. (European of homocysteine and might improve athletic performance. (Biochimica et
Journal of Applied Physiology, 116: 353-362, 2016) Biophysica Acta, published online February 2, 2016)

56 MD [Link] May 2016

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CELL-TECH™ HYPER-BUILD™ CELL-TECH™ HYPER-BUILD™ CELL-TECH™ The 1g dose of taurine CELL-TECH™ HYPER-BUILD™
enhances your body’s contains 4g of leucine, the HYPER-BUILD™ features found in 1 scoop is enhanced with
ability to regenerate ATP. most powerful of all amino 480mg (per 2 scoops) of CELL-TECH™ electrolytes to help you
This formula will saturate acids for amplifying protein of tart cherry juice HYPER-BUILD™ is replace what you lost
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 CUTTING-EDGE BY STEVE BLECHMAN and THOMAS FAHEY, ED.D.
RESEARCH SUPPLEMENTS

ANTIOXIDANTS INTERFERE WITH

TRAINING GAINS
Reactive oxygen species (ROS) are highly reactive chemicals produced naturally
during metabolism by the cell mitochondria (powerhouses of the cell). They are
linked to delayed onset muscle soreness, fatigue, delayed recovery and cell damage.
Many athletes take antioxidant supplements to suppress the activity of ROS. This is
a mistake. A review of literature by Troy Merry and Michael Ristow from the Swiss
Federal Institute of Technology in Zurich, Switzerland concluded that antioxidant
supplements might interfere with positive adaptations to exercise. ROS act as
signaling chemicals that affect mitochondria formation, immunity and blood sugar
regulation. Antioxidant supplements interfere with blood vessel formation, insulin
sensitivity, cell defenses, muscle hypertrophy and cell endurance adaptations.
Antioxidant supplements do athletes more harm than good. (Journal of Physiology,
published online December 7, 2016)

LEUCINE PREVENTS MUSCLE LOSS DURING BED REST

Too much bed rest will kill you! In 1947, British physician Richard Asher wrote, “Teach us to live
that we may dread unnecessary time in bed. Get people up and we may save our patients from an
early grave.” Bed rest studies by scientists from NASA showed that three weeks of total bed rest (not
allowed to get out of bed during the experiment) caused a 25 percent decrease in aerobic capacity, a 13
percent decrease in muscle mass and a 25 to 35 percent decrease in strength and power. Everyone gets
sick occasionally, so how do you maintain precious training gains when you have to stay in bed? A
study led by Kirk English from the University of Texas Medical Branch in Galveston, Texas found that
supplementing the amino acid leucine with every meal (0.06 grams per kilogram of bodyweight) during
14 days of bed rest prevented some changes in muscle mass, strength, power and body fat, compared
to a placebo (fake leucine). Leucine is an amino acid that acts as a chemical signal to turn on protein
synthesis in the muscle cells. Leucine can prevent physical deterioration during short breaks in training
or when you are confined to bed with the flu. (American Journal Clinical Nutrition, 103: 465-473, 2016)

INCREASED BLOOD CALCIUM LINKED TO

HEART ATTACK AND PREMATURE DEATH
Higher blood calcium levels are linked to an increased risk of blood vessel disease and
premature death— according to a review of literature by scientists from
New Zealand. Eight large population studies found that high blood calcium
increased the risk of heart attack by two to 23 percent. However, they did
not conclude that calcium caused heart disease— only that they were
related. Contributing factors include high blood pressure, abnormal
blood fats, obesity and poor blood sugar regulation. Many people—
particularly women— take calcium supplements to prevent bone loss
and acid indigestion, which raise blood calcium substantially. Calcium
supplements might be dangerous. (Journal of Internal Medicine,
published online January 8, 2016)

HMB LOWERS DEATH RATE IN MALNOURISHED,

OLDER HOSPITAL PATIENTS
Older people often have poor appetites, reduced muscle mass and poor strength that impair mobility and quality of life.
Physical deterioration from illnesses such as flu or pneumonia leaves them with little reserves, which increases the risk of death.
HMB supplements might build up their reserves and improve the chances of survival when they get sick— according to a study
led by Nicolaas Deutz from the Center for Translational Research in Aging and Longevity at Texas A&M University. HMB (beta-
hydroxy-beta-methylbutyrate) is a breakdown product of the amino acid leucine that prevents protein breakdown and promotes
muscle hypertrophy, particularly when combined with weight training. It also increases fat-free weight (mainly muscle) and
decreases fat. Researchers fed a drink containing 1.5 grams of HMB twice a day or a placebo (fake HMB) to older, malnourished
patients treated for heart failure, heart attack, pneumonia or lung disease. Patients given the supplement were five percent less
likely to die within 90 days of hospitalization than those given a placebo. The HMB group gained more weight and showed
improved nutritional status after discharge from the hospital. HMB increases protein synthesis in older adults and young athletes.
Most studies show that the ideal HMB dosage is 38 milligrams per kilogram of bodyweight per day. It works best when taken close
to a workout and consumed daily for two weeks prior to a competition. It is effective in young and old people, and is a safe and
effective supplement for athletes and active adults. (Clinical Nutrition, 35:18e26, 2016)

58 MD [Link] May 2016

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FORMULA
MuscleTech® NITRO-TECH® RIPPED is an advanced, dual-
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• Subjects taking the key weight loss ingredient in NITRO-TECH®

RIPPED (C. canephora robusta) lost an average of 10.95 lbs.
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• Whey peptides to enhance muscle and strength
• MuscleTech® researchers worked with the top flavor experts
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WEIGHT LOSS FORMULA
30g Ultra-Clean Whey Peptides & Isolate
2. 500mg L-Carnitine L-Tartrate
3. 250mg Conjugated Linoleic Acid (CLA)
4. 100mg Green Tea Extract
5. 100mg Rose Hip Extract
6. 20mg Premium Kelp
7. Medium Chain Triglycerides
Plus! 200mg C. canephora robusta for weight loss

PART OF THE
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PERFORMANCE SERIES PERFORMANCE EXTREME LEAN MUSCLE NIGHTTIME
& RECOVERY MUSCLEBUILDING

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 CUTTING-EDGE BY STEVE BLECHMAN and THOMAS FAHEY, ED.D.
RESEARCH SEX

THE PENIS IS THE

WINDOW TO THE HEART
Erectile dysfunction is an early warning sign
of coronary artery disease. Problems with the
small blood vessels in the penis show up earlier
than problems with the larger blood vessels in the
heart. Men who have difficulty maintaining erections
during intercourse or masturbation have a higher
risk of coronary artery disease than men with normal
erections. Erectile dysfunction is linked to problems
with the cells lining the arteries (endothelial cells),
insulin resistance and other markers of blood sugar
regulation problems— all of which are risk factors of
heart disease. The penis is indeed a window to the
heart. (American Journal of Men’s Health, Published
online February 4, 2016)

HIGH BLOOD HOMOCYSTEINE

LINKED TO PROLONGED
ERECTIONS
Many men have trouble getting or maintaining erections, and
take drugs such as Viagra to promote blood flow in the penis.
Priapism— painful erections that last for hours— is at the other end
of the spectrum, and this condition can cause permanent damage to
the penis. While the causes of priapism are largely unknown, some
cases are related to alcohol and drug use, trauma, sickle cell anemia
and blood-clotting problems. Indian researchers from Sri Aurobindo
Institute of Medical Sciences reported the case of priapism linked to
high blood levels of the amino acid homocysteine. High levels reflect
inflammation and poor blood vessel health. This is more evidence that IRRITABLE BOWEL
poor metabolic health can lead to severe sexual problems. (Urology
Annals, 8: 118-121, 2016)
SYNDROME LINKED TO
ERECTILE DYSFUNCTION
Irritable bowel syndrome (IBS) or spastic colon
affects about 14 percent of the population. Symptoms
include abdominal pain, bloating, diarrhea or constipation.
Causes might include stress, intestinal infection, genetic
predisposition and overuse of antibiotics. There is no cure.
People with the disease have a 68 percent greater chance of
erectile dysfunction. Men over 65 with IBS were 336 percent
more likely to have erection problems. Men with IBS should
also be checked for erectile dysfunction. (Inflammatory
Bowel Disorders, published online February 9, 2016)

DAPOXETINE FOR
PREMATURE EJACULATION
Premature ejaculation (PE) is psychologically traumatic for men and
women. PE makes men feel sexually inadequate and less masculine. It is
the most significant sexual problem in men— more prevalent than erectile
dysfunction, low sex drive, delayed or inhibited orgasm, or physical
abnormalities of the penis. It affects more than 30 percent of men and is
most common during the late teens and 20s. Chinese researchers found that
the antidepressant dapoxetine was safe and effective for treating premature
ejaculation. Depoxetine, originally developed by Eli Lilly specifically for
premature ejaculation, is widely used in Europe, Asia and Mexico, but has
not been approved in the United States. Dapoxetine is no magic bullet for
curing PE, but it might help. (Zhonghua Nan Ke Xue, 2:931-936, 2015)

60 MD musc
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And because it’s from MuscleTech® – the brand with
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• Every double-scoop serving is packed with
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• Free testosterone support and enhanced ATP
regeneration – needed for the biochemical
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• Features tart cherry powder, shown to reduce
muscle soreness

61 -IN- SUPERCHARGED
WHEY PEPTIDE + FORMULA

1. 60g Whey Peptides & Isolate

2. 14.8g Potent Dose of BCAAs
3. 2.5g Proven Dose of Betaine
4. 6g Creatine Monohydrate
5. 200mg Test-Boosting Boron Citrate
6. 480mg Tart Cherry Powder
Based on 2 scoops

PART OF THE
BEST-SELLING
NITRO-TECH®
PERFORMANCE SERIES PERFORMANCE
& RECOVERY
EXTREME
MUSCLEBUILDING
LEAN MUSCLE NIGHTTIME

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 CUTTING-EDGE BY STEVE BLECHMAN and THOMAS FAHEY, ED.D.
RESEARCH SEX

DIETARY FLAVANOIDS
PREVENT ERECTILE DYSFUNCTION
Most erection problems are caused by poor blood flow in the penis. The
cells lining the blood vessels secrete a gas called nitric oxide that controls blood
flow. Blood vessel disease disturbs the function of these cells, which reduces
their ability to release nitric oxide and maintain erections. Drugs such as Viagra
and Cialis work by blocking an enzyme (PDE5) that inhibits the action of nitric
oxide in producing erections. Healthy blood vessels have a large capacity to
make nitric oxide and produce healthy erections. Viagra affects the symptoms
of blood vessel disease, but does little to improve it. Lifestyle changes—
exercise and healthy diet— are the best long-term ways of improving sexual
function because they enhance the health of the cells lining the blood vessels
(endothelium). Aedín Cassidy from Norwich Medical School in the U.K., and
colleagues, found that men with the greatest dietary flavonoid intake showed
a 14 percent lower risk of erectile dysfunction.
Flavonoids are chemicals found in many plants
that decrease inflammation and act as antioxidants.
FATTY LIVER DISEASE LINKED Good sources of flavonoids include red wine,
blueberries, black tea, citrus fruits, peanuts and
TO ERECTILE DYSFUNCTION chocolate. (American Journal Clinical Nutrition,
Fatty liver disease (FLD), called hepatic steatosis, is due to excessive 103: 534-541, 2016)
amounts of triglycerides (fats) collecting in the liver cells. In humans,
it is linked to obesity, diabetes and alcoholism. It is a symptom of poor
metabolic health, so it is not surprising that it is also related to erectile
dysfunction— according to a study led by Deniz Duman from Marmara
University School of Medicine in Istanbul, Turkey. Preventive methods for
both include following a healthy lifestyle involving a well-balanced diet,
exercise, moderate alcohol consumption and treatment for low testosterone
levels. (Journal of Sexual Medicine, published online February 4, 2016)

ANTIDEPRESSANTS
HELP PREVENT
PREMATURE
EJACULATION
LOW TESTOSTERONE Millions of Americans take antidepressants,
such as Prozac and Zoloft, to treat depression,
LINKED TO HEART DISEASE anxiety and personality disorders. Several
Testosterone supplements have been controversial since the hormone recent studies found they can help men with pre-
was synthesized in 1934. Experts still argue about its risks and benefits. mature ejaculation. Chinese researchers found
Low testosterone levels are linked to decreased muscle mass, poor sex drive, that Zoloft plus a sexual technique called four-
blood vessel control instability, decreased bone density, depression, fatigue and spot caressing (caressing the tongue, breasts and
erectile dysfunction. Prescriptions for testosterone for middle-aged and older vulva prior to intercourse) increased ejaculation
men have tripled in the last decade. Several recent studies found an increased time. Antidepressant drugs prolonged the time
risk of heart attack and stroke in men receiving testosterone, but these studies to ejaculation during sex and improved sexual
have been severely criticized by most hormone specialists. Other studies satisfaction. However, there are large individual
found the opposite. Testosterone supplements decreased bodyweight, waist differences in responses to specific drugs. In some
circumference, total fat, blood sugar, annual death rates, insulin resistance men, antidepressants decreased sexual function and
and increased lean mass. Robert Kloner from Huntington Medical Research satisfaction. Physicians should carefully monitor
Institutes in California, and colleagues, concluded that we must determine the psychological and sexual responses in men tak-
effects of testosterone supplements on heart attack, stroke and cardiovascular ing these medications. As for four-spot caressing:
death to assess the risks and benefits of testosterone therapy. (Journal American try it— even if you aren’t a premature ejaculator.
College of Cardiology, 67: 545-557, 2016) (Zhonghua Nan Ke Xue, 21: 1116-1120,2015)

62 MD [Link] May 2016

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 FAT atack By Daniel Gwartney, M.D.

FGF21: PRO LONGEVITY

(relative to body composition
and performance) only in certain
conditions. As stated earlier, the
liver will increase FGF21 during
periods of starvation, ketogenic
AND
FAT-LOSS HORMONE
dieting or when exposed to
hepatic injury such as blunt
trauma or drug-induced liver
injury.9 Some points to consider:
Freddie Mercury asked, “Who wants to live forever?” in Queen’s hit song trading in a V-8 muscle car for a one, the condition responsible
of the same name. Queen also performed “Fat Botomed Girls,” so it would four-cylinder subcompact. The for increasing liver FGF21 is not
be fiting to use their music as the soundtrack to the story of FGF21. So, what litle cars ypically last longer conducive to improving health
is FGF21, and what does it have to do with Queen? Actually, it is the theme of and get beter mileage, but are or performance; two, in these
Queen’s songs mentioned above— immortaliy and obesiy. nowhere near as fast or fun to conditions, the body will respond
FGF21 is a growth factor produced in many tissues, including the liver, drive— surviving versus thriving. diferently as it is facing pathologic
fat and skeletal muscle. It was originally targeted as a research focus for Centenarians (people who live (harmful) stress; three, the
a dietary restriction mimetic.1 Dietary restriction refers to the efects seen to be 100) are usually smaller, greatest acute (immediate) FGF21
when a subject (i.e., rat or person) consumes 30 to 40 percent less than have less body mass and lower release occurs in the seting of the
maintenance calories.2 In animals, cuting calories that low is associated birth rates, which suggest they greatest injury/stress/threat; four,
with a longer life span, beter metabolic health and improved metabolism. are less fertile. It is logical, as the chronic (long-term) elevation of
However, recent research demonstrates that similar benefits may be conditions that would induce a FGF21 results in FGF21 resistance,
experienced with a restriction of just 10 percent under maintenance calories, FGF21-associated stress response and the body stops responding to
which would be much more easily tolerated.2 In humans, the findings would not support the metabolic FGF21 or receiving any metabolic
are less conclusive, but cultures that follow dietary restriction practices expense of unnecessary muscle benefit. As with leptin and insulin,
due to religious beliefs or limited resources tend to have individuals that mass, or fertiliy. The efect of FGF21 resistance is seen in severe
live extraordinarily long lives. Okinawa, Japan, as well as other specific FGF21 on anabolic processes obesiy.
geographic regions, have three to five times the number of citizens over 100 may partially account for the In conditions where FGF21 is
years old than other countries, including the United States. In addition to a reduced muscle mass, as will be elevated due to liver stress, it
healthier diet and regular activiy due primarily to manual labor, a lifetime of explained. reduces lipolysis (release of stored
subsisting on a calorie-deficit diet (10-15%) is believed to play a role in this As noted, FGF21 is a “stress fat from fat cells) and makes the
extended life span.3,4 Of course, the totally human concept of “age inflation,” responder” hormone. The primary fat cells more insulin resistant.
where old people lie about their age for the prestige of being very old, has source of circulating FGF21 is At the same time, an increase
also played a role in many cases.5,6 the liver, which increases the in cortisol, a “stress” hormone,
rate of production and secretion is stimulated by FGF21 and
THE “STRESS under conditions of starvation physical activiy levels decrease.
RESPONDER” and ketogenesis.9 When the liver This results in less demand for
HORMONE cells are “stressed,” they secrete glucose (sugar) and a greater
FGF21 can be thought of FGF21 which afects not only the release of stored glucose from
as a hormone produced by liver, but also many other tissues the liver or by gluconeogenesis
diferent tissues in response in the body, such as fat cells. It (i.e., making sugar from fay
to stress.7,8 Depending upon is important to realize that FGF21 acid or amino acid metabolites).
the tissue being stressed, also requires the action of a This is well demonstrated in the
and the conditions that “partner” or co-factor, called beta- study mentioned earlier involving
caused that stress, the klothos, to impart its beneficial patients with critical illness. Those
result can promote greater efects. When FGF21 is provided patients all had elevated blood
survival, or enhance the in experiments, as an injected sugar that had to be controlled
eiciency of the body in hormone, it produces the health- with insulin during the period FGF21
using calories to survive. promoting changes of improved was elevated. Clearly, subjecting
However, FGF21 levels in a insulin sensitiviy, increased oneself to starvation or liver
study of critically ill patients utilization of fay acids for calorie injury is not a suitable method
were highest in those burning and an increase in energy to increase FGF21 or improve
who did not survive.7 This expenditure, which means your metabolic health. Another dietary
suggests that FGF21 levels metabolism is revved-up and you factor that can increase FGF21
White fat, which nor- are a marker of the extent of are burning more calories. It also release from the liver is consuming
mally is a “warehouse” damage being sufered, as
well as an atempt to repair
lowers fasting blood sugar and
improves the lipid profile (e.g.,
fructose, the sugar in corn syrup
that has been implicated as one
for stored fat, can be or protect the body. Note, cholesterol and triglycerides in the cause of the obesiy epidemic, and
in healthy people, FGF21 blood). is associated with an increase in
converted into brown ypically improves how However, those benefits insulin resistance.
fat-like tissue that well one SURVIVES, rather are with injected FGF21, or
than how one THRIVES. animals genetically modified to MITOCHONDRIA
burns calories under The metabolic efects of overproduce FGF21 in the muscle. GO INTO OVERDRIVE
the influence of FGF21. FGF21 on the body are the
biological equivalent of
Increasing FGF21 in an otherwise-
healthy person has benefits
In skeletal muscle, FGF21 is
produced when the mitochondria

64 MD [Link] May 2016

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FAT atack
are placed into overdrive, and there is a genetically modified rats or the injected
buildup of oxidative stress.10 One protective FGF21 studies.1 Dietary restriction does not
mechanism for the mitochondria is to increase FGF21 appreciably in people, though
“waste” some of the calories as heat in a short-term starvation may, suggesting
process called uncoupling. Uncoupling can that alternate-day fasting may be the best
be induced in people through certain drugs, program to achieve this response.10 Drugs
a high concentration of insulin, or exercise.10,11 that increase FGF21 have a limited efect in
Among the drugs that can induce physiologic humans, and do not approach the fivefold
uncoupling (a natural response to hormonal increase seen in the rat study. Recall,
or neurotransmiter efects) are thyroid too, that the increase in skeletal muscle
hormone and beta-2 adrenergic agonists FGF21 seems to be more in line with health
(e.g., clenbuterol). Note that one of the promotion than increases in liver FGF21. The
efects of PROPER thyroid supplementation drugs that may have efect have weight-
is an improvement in the lipid profile, an loss efects and/or improve the lipid profile:
efect of FGF21. Another ype of skeletal fenofibrate, sodium buyrate, metformin and
muscle stress can also increase FGF21, called AICAR.1 It is possible that some subclinical
endoplasmic reticulum stress. This occurs FGF21 efect is present.
when the anabolic processes of muscle It is an area ripe with promise, but for now,
are “overcharged” due to the demands of it appears that while FGF21 may explain some
physical exercise and mTORC1-promoting of the benefits of alternate-day fasting and
drugs or nutrients.12,13 The concerted efect of exercise, there are not any viable means to
uncoupling and mTORC1 activiy shows that it manipulate the rate of production in a manner
is necessary to undergo a physical challenge that would not result in a catabolic stress.
that requires energy production through Further, FGF21 blunts the IGF-1 response to GH,
the AMPK pathway, as well as regenerative which in rodent studies resulted in less lean
anabolic efects via the mTORC1 pathway that mass (i.e., muscle) and shorter bones.10
is activated by insulin, leucine, phosphatidic
acid and other agents. REFERENCES:
FGF21 can be produced in fat cells, but it is 1. Mendelsohn AR, Larrick JW. Fibroblast growth
factor-21 is a promising dietary restriction mimetic.
the efect of FGF21 from skeletal muscle that Rejuvenation Res 2012;15:624-8.
is most exciting. Rats genetically modified 2. Richardson A, Austad SN, et al. Significant life
to produce an uncoupling protein (UCP1), the extension by ten percent dietary restriction. Ann N Y Acad
Sci 2015 Dec 22. doi: 10.1111/nyas.12982. [Epub, ahead of
uncoupler that is increased during exercise print].
in muscle or cold exposure in fat, secreted 3. Willcox BJ, Willcox DC. Caloric restriction, caloric
restriction mimetics and healthy aging in Okinawa:
much more FGF21, resulting in blood levels controversies and clinical implications. Curr Opin Clin Nutr
that were five times normal.10 Recall, most Metab Care 2014;17:51-8.
FGF21 comes from the liver, so this means 4. Buetner D. The Island where people forget to die. NY
imes. Oct 24, 2012. htp://[Link]/2012/10/28/
the muscle was pumping out a huge amount magazine/[Link]?_r=0,
of this hormone. In these rats, the white fat accessed February 7, 2016.
developed changes that made it look and act 5. Mazess RB, Forman SH. Longeviy and
age exaggeration in Vilcabamba, Ecuador. J
like brown fat. Brown fat is the thermogenic Gerontol1979;34:94-98.
fat that burns fats and sugars, wasting 6. Leaf A. Long-lived populations: extreme old age. J
Am Geriatr Soc1982;30:485-487.
the energy as heat, resulting in fat loss. In 7. Thiessen SE, Vanhorebeek I, et al. FGF21 Response to
part, this is due to a direct efect of FGF21 Critical Illness: Efect of Blood Glucose Control and Relation
on brown fat. White fat, which normally is a With Cellular Stress and Survival. J Clin Endocrinol Metab
2015;100:E1319-27.
“warehouse” for stored fat, can be converted 8. Keipert S, Ost M, et al. Skeletal muscle mitochondrial
into brown fat-like tissue that burns calories uncoupling drives endocrine cross-talk through the
induction of FGF21 as a myokine. Am J Physiol Endocrinol
under the influence of FGF21. It also produces Metab 2014;306:E469-82.
an adipokine (fat cell hormone) called 9. Itoh N. FGF21 as a Hepatokine, Adipokine and
adiponectin that improves insulin sensitiviy Myokine in Metabolism and Diseases. Front Endocrinol
2014 Jul 7;5:107-10.
in the liver.9 The increase in calorie burning 10. Keipert S, Ost M, et al. Skeletal muscle
seen when FGF21 is released from skeletal mitochondrial uncoupling drives endocrine cross-talk
muscle is due to thermogenesis in brown through the induction of FGF21 as a myokine. Am J Physiol
Endocrinol Metab 2014;306:E469-82.
fat and “beige” fat. The conditions needed 11. Adjeitey CN, Mailloux RJ, et al. Mitochondrial
to increase FGF21 from skeletal muscle (i.e., uncoupling in skeletal muscle by UCP1 augments energy
expenditure and glutathione content while mitigating ROS
exercise) obviously add to the number of production. Am J Physiol Endocrinol Metab 2013;305:E405-
calories burned. FGF21’s efect on fat cells 15.
may explain some of the increased calorie 12. Guridi M, intignac LA, et al. Activation of mTORC1 in
skeletal muscle regulates whole-body metabolism through
burning seen for hours ater working out. FGF21. Sci Signal. 2015;8:ra113. doi: 10.1126/scisignal.aab3715.
13. Miyake M, Nomura A, et al. Skeletal muscle-specific
AN AREA RIPE WITH PROMISE eukaryotic translation initiation factor
2-alpha phosphorylation controls amino acid
So, how relevant is FGF21 to humans, metabolism and fibroblast growth factor 21-mediated
and especially athletes? Well, sadly, it is non-cell-autonomous energy metabolism. FASEB J
2016;30:798-812.
very hard to produce the conditions needed
to elevate FGF21 to the levels seen in the

66 MD [Link] May 2016

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FAT atack

DNP:
Deadly
Fat-Loss Drug
BY DANIEL GWARTNEY, M.D.
During the 1930s, a popular and extremely efective weight-loss drug was prescribed ing to improve their looks or social appeal.5 Since that time,
by physicians that was eventually withdrawn due to a high incidence of cataracts, and more deaths have continued to be reported as the comment
frequent complaints of hyperthermia (high body temperature), nausea and other symp- is repeated, “Those people must not have been doing it
toms— even deaths.1 The drug is 2,4-Dinitrophenol, or DNP. Used in the production of dyes, right.” DNP is not safe. Those who use it without sufering
pesticides and munitions (i.e., explosives), DNP exposure was reported to cause hyperther- harm are lucky, rather than smart.
mia, weakness and deaths in factory workers. This was most pronounced during World Please … PLEASE avoid geting “burned” by DNP by
War I as the demand for explosives increased factory production, and exposure.2 DNP can refusing the siren song of “weight loss without efort.” One
be swallowed, inhaled or even absorbed through the skin. The risk of death was not a rare impatient, impulsive decision to increase the dose could
event, but common enough that the threat was recognized in a time when safey monitor- result in serious harm or an irreversible “death fever.” Even
ing, regulations and communications were much slower, and less efective than now. more frightening is the fact that people’s sensitiviy to DNP
Though it never fully went away, DNP resurfaced during the 1980s and 1990s, when is highly variable, so the positive and harm-free experience
its use in bodybuilding was made public by the late Dan Duchaine. DNP is such a po- of your friend may result in a toxic experience for you.
tent drug that it eclipses the efects of clenbuterol and T3 thyroid hormone. Of course, A note to bodybuilders and other competitors— hy-
elite-level bodybuilders oten used all three in combination, to achieve dramatically low perkalemia, excess potassium in the blood, contributes
body fat for competition.3 to the toxiciy of DNP.3,4 The use of potassium-sparing
DNP works by uncoupling oxidative metabolism from ATP production.4 Normally, fats diuretics is very prevalent during the final week of pre-
and sugars are “burned” for calories to produce the energy molecule ATP, which is used to competition, increasing the likelihood of an adverse event
power the functions of all our cells. When an uncoupling factor is present, you burn calories among those who use DNP and spironolactone (or similar
but you don’t generate energy (ATP) for the body to use. Instead, calorie burning results in drugs) at the same time. It is likely that the accompany-
the production of heat, which has to be released through sweating or dilating the capillar- ing dehydration makes the body all the more vulnerable
ies in the skin, to allow the heat to escape if the environment is cool enough. The greater to these harmful, even deadly efects.
the uncoupling, the more heat produced that must be shed to avoid overheating. However, Using DNP for weight loss is like playing Russian
unlike biological processes— that are regulated by roulete, and using it in combination with other common
DNP is not safe. a feedback system of checks and balances in the bodybuilding drugs is like adding bullets to the cylinder.
body, to avoid increasing the uncoupling process to It is not killing the old, weak and obese. DNP’s victims are
Those who use it such a degree that serious harm can be done— DNP the young and healthy, image-conscious people want-
without suffering is a chemical poison that can only be regulated by ing a beter life experience. More specifically, among the
controlling the amount taken. Compare it to insulin. A dead are a number of bodybuilders and those seeking
harm are lucky, healthy person’s body can regulate how much insulin the bodybuilder physique. ■
rather than smart. is released, and can reduce insulin secretion or make References:
it less efective, by reducing the sensitiviy of the tis- 1. Agency for Toxic Substances and Disease Registry (ATSDR). Toxicologi-
sues to its signal. However, if the insulin is injected, the body has no control over how much cal Profile for Dinitrophenols. Public Health Service, U.S. Department of Health
and Human Services, Atlanta, GA. 1995.
is delivered, and if an excessive amount is accidentally injected, the blood sugar can plum- 2. Senthilingam M. 2,4-Dinitrophenol. htp://[Link]/chemistry-
met so low that the vital organs, including the brain, can sufer permanent damage. The world/2015/08/dinitrophenol-podcast-weight-loss, accessed January 26, 2015.
3. Petróczi A, Ocampo JA, et al. Russian roulete with unlicensed fat-burner
efect can even be fatal. DNP is similar to insulin in that manner, but the margin of error is drug 2,4-dinitrophenol (DNP): evidence from a multidisciplinary study of the
much more slim, so the risk of a fatal ingestion— especially in a risk-seeking person who Internet, bodybuilding supplements and DNP users. Subst Abuse Treat Prev
is driven to rush fat loss, without regard to safey— is much higher. Policy 2015;10:39-60.
4. Grundlingh J, Dargan PI, et al. 2,4-dinitrophenol (DNP): a weight-
Deaths caused by DNP have been reported regularly over the last decade.2 DNP is loss agent with significant acute toxiciy and risk of death. J Med Toxicol
readily available as a bulk chemical, or used as an adulterant by unscrupulous “supple- 2011;7:205-12.
5. Greenwood C. Global alert over the killer diet pills: Interpol issue warn-
ment” manufacturers selling formulations.2-4 Deaths continue to be reported, suggesting ing ater deaths of six Britons. Daily Mail May 4, 2015. htp://[Link].
that people continue to underestimate the dangers involved with DNP.4 Just last year, six [Link]/news/article-3067951/Global-alert-killer-diet-pills-Interpol-issue-warn-
[Link], accessed January 26, 2016.
Britons died in a short period of time from DNP toxiciy, all young and healthy adults seek-

68 MD [Link] May 2016

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 NUTRITION performance By Michael J. Rudolph, Ph.D.
Senior Science Editor

WHEY: THE ‘CLASSIC’ PROTEIN

PROMOTING ABDOMINAL FAT LOSS
The classic physique is defined per day for 23 weeks generated
by large muscle bellies accentuated a greater loss of fat mass by five
by small joints and, most impor- pounds, compared to another group
tantly, a small waist with virtually no in this study consuming an equiva-
abdominal fat. The routine approach lent caloric amount of carbohydrate
to obtain the classic look involves instead of whey protein. The group
hardcore weight training to build consuming whey protein also lost an
muscle, combined with restricted entire inch more around their waist,
caloric intake to burn body fat. compared to the carbohydrate-
Low-calorie diets can be grueling, ingesting group, indicating that much
especially if the amount of calories of the fat loss was abdominal fat.
ingested does not mitigate hunger
and replenish the body ater intense TORCH EVEN MORE FAT
weight training. Reducing food intake WITH WHEY PROTEIN
also tends to decrease metabolic A key fat-burning mechanism
rate, primarily due to a reduction triggered by whey protein use is
in muscle mass, making it seem diet-induced thermogenesis. This
almost impossible to gain muscle process involves the energy cost
while reducing body fat. However, associated with metabolizing spe-
consuming the right nutrients, such cific nutrients. A commonly used
as whey protein, that possess a re- estimate of the thermogenic efect
markable capaciy to simultaneously of food is roughly 10 percent of
decrease hunger, burn fat and trigger one’s caloric intake, although that
muscle growth, even while dieting, percentage can vary substantially
should expedite the process of creat- depending on the ype of macronu-
ing a classic-looking physique. trient, with protein intake burning the
most calories at approximately 23
ERADICATE percent, with carbohydrates at six
FAT WITH WHEY percent and fat at three percent.5,6
The consumption of higher The superior thermogenic response
amounts of protein ypically pro- to protein intake relative to carbohy-
motes the loss of body fat. As a drate and fat makes protein intake
mater of fact, diets with total daily the best choice for triggering thermo-
protein intake of 1.5 grams of protein genic fat loss.
per kilogram of bodyweight in- In addition to consuming more
creased weight loss1,2 and the loss of protein to trigger thermogenic en-
body fat.2,3 Ingestion of certain ypes ergy expenditure, altering the protein
of protein, such as whey protein, that source can also be an efective way
are chock-full of the branched-chain to trigger additional fat loss, as cer-
amino acid leucine, have actually tain ypes of protein boost thermo-
been shown to be even more efec- genesis more vigorously. In fact, a
tive at stimulating fat loss than other recent study comparing the thermo-
proteins with lower amounts of leu- genic efects of isocaloric, high-pro-
cine. One study by Baer et al.4 dem- tein meals containing either whey,
onstrating this outcome showed that casein or soy protein reported that
consuming 56 grams of whey protein whey protein elicited a much greater

“The group consuming whey protein also

lost an entire inch more around their waist,
compared to the carbohydrate-ingesting
group, indicating that much of the fat loss
was abdominal fat.”

70 MD [Link] May 2016

 NUTRITION performance
thermogenic response. Whey protein intake also The increase in GLP-1 concentration from whey muscle protein degradation, particularly while
increased fay oxidation to a greater extent than consumption is likely caused, to some extent, by dieting. This efect stems from the abiliy of protein
either casein or soy protein7, making whey protein the finding that whey inhibits the enzyme dipep- intake to activate the enzyme mTOR, which directly
the clear choice when trying to lose body fat. tidyl peptidase-4, which normally functions by increases muscle protein synthesis levels while
degrading GLP-1. Therefore, the abiliy of whey to impeding muscle protein degradation. In fact, one
LOSE MORE FAT AND KEEP IT inhibit this enzyme ultimately increases GLP-1 lev- study by Hector et al.11 unequivocally showed that
OFF BY SUPPRESSING APPETITE els, prolonging the hunger-reducing action of this low-caloric diets— supplemented with 27 grams
WITH WHEY hormone.9 In addition, whey protein is loaded with of whey protein, twice daily— increased muscle
Dietary protein can also have a crucial impact the amino acid leucine, which has the abiliy to protein synthesis more efectively than 27 grams
on body fat levels by suppressing appetite. The completely inactivate the energy-sensing molecule of soy protein or 25 grams of the carbohydrate
appetite-suppressing impact from protein inges- AMPK in the brain. The inactivation of AMPK in the maltodextrin. This result indicates that whey pro-
tion can vary, based on the unique influence that brain directly decreases hunger— further lowering tein intake is more efective at preserving muscle
diferent ypes of protein have on certain hormones food intake, resulting in more fat loss.10 protein, and therefore muscle mass, during low
following food consumption. For instance, the role caloric intake. The authors of the study proposed
of glucagon-like peptide 1 (GLP-1), a gastrointes- MAINTAIN MUSCLE WHILE that the superior impact of whey protein on muscle
tinal hormone that reduces hunger, was recently DIETING WITH WHEY protein levels found during this investigation is
shown to be more highly produced in response to Dieting to lose body fat, and not muscle mass, most likely caused by the higher leucine content
whey protein consumption, while other proteins seems almost impossible, primarily because the of whey protein— since leucine is the main driver
such as soy protein had no influence on GLP-1 body tends to convert muscle tissue into energy in of mTOR activation that boosts muscle protein
levels.8 Supporting the increased production of order to supplement the caloric deficit caused from synthesis and prevents muscle protein breakdown,
GLP-1, whey consumption also has also been decreased food consumption. The consumption altogether maintaining lean body mass even while
shown to reduce hunger more efectively than soy. of high-qualiy whey protein can actually prevent dieting.

WHEY PROTEIN
AND CARNITINE
DON’T MIX
Carnitine functions by shutling fay acids into the mitochondrion, For most of Michael Rudolph’s career he has been engrossed in the exercise world as either an
where they are burned for energy. Despite the central role that athlete (he played college football at Hofstra Universiy), personal trainer or as a research scientist
(he earned a [Link]. in Exercise Science at Hofstra Universiy and a Ph.D. in Biochemistry and Molecular
carnitine has in fay acid oxidation, supplementation with carnitine Biology from Stony Brook Universiy). Ater earning his Ph.D., Michael investigated the molecular
has been shown to have no influence on fat burning or fat loss, biology of exercise as a fellow at Harvard Medical School and Columbia Universiy for over eight
years. That research contributed seminally to understanding the function of the incredibly important
when consumed alone.12 Conversely, a more recent investigation by cellular energy sensor AMPK— leading to numerous publications in peer-reviewed journals including
Wall et al.13 demonstrated a way to increase muscle carnitine levels, the journal Nature. Michael is currently a scientist working at the New York Structural Biology Center
which actually increased fay acid oxidation and fat loss. In the doing contract work for the Department of Defense on a project involving national securiy.
study, researchers gave the subjects carnitine while simultaneously REFERENCES:
administering insulin and glucose. This treatment generated a 1. Piati PM, Monti F, et al. Hypocaloric high-protein diet improves glucose oxidation and spares
lean body mass: comparison to hypocaloric high-carbohydrate diet. Metabolism 1994;43, 1481-1487.
significant increase in carnitine levels, which stimulated fat oxidation 2. Skov AR, Toubro S, et al. Randomized trial on protein vs carbohydrate in ad libitum fat reduced
during high-intensiy, submaximal exercise. These results suggest diet for the treatment of obesiy. Int J Obes Relat Metab Disord 1999;23, 528-536.
3. Parker B, Noakes M, et al. Efect of a high-protein, high-monounsaturated fat weight loss diet on
that cellular uptake of carnitine is enhanced when taken together with glycemic control and lipid levels in ype 2 diabetes. Diabetes Care 2002;25, 425-430.
a glucose-rich meal, which stimulates insulin secretion and drives 4. Baer DJ, Stote KS, et al. Whey protein but not soy protein supplementation alters body weight
carnitine into the muscle cell. and composition in free-living overweight and obese adults. J Nutr 2011;141, 1489-1494.
5. Tappy L, Jequier E and Acheson K. Thermic efect of infused amino acids in healthy humans and
Since increasing muscle carnitine content represents an appealing in subjects with insulin resistance. Am J Clin Nutr 1993;57, 912-916.
intervention for ype 2 diabetes and obesiy, another study by 6. Acheson KJ, Ravussin E, et al. Thermic efect of glucose in man. Obligatory and facultative
thermogenesis. J Clin Invest 1984;74, 1572-1580.
Shannon et al.14 investigated whether whey protein combined 7. Acheson KJ, Blondel-Lubrano A, et al. Protein choices targeting thermogenesis and metabolism.
with carbohydrate intake could reduce the overall requirement for Am J Clin Nutr 2011;93, 525-534.
8. Veldhorst MA, Nieuwenhuizen AG, et al. Dose-dependent satiating efect of whey relative to
carbohydrate to stimulate insulin-mediated carnitine uptake into casein or soy. Physiol Behav 2009;96, 675-682.
muscle tissue, as whey protein is rich in leucine, which potently 9. Gunnarsson PT, Winzell MS, et al. Glucose-induced incretin hormone release and inactivation
stimulates insulin secretion. Furthermore, the abiliy of whey protein are diferently modulated by oral fat and protein in mice. Endocrinology 2006;147, 3173-3180.
10. Saha AK, Xu XJ, et al. Downregulation of AMPK accompanies leucine- and glucose-induced
to promote fat loss and increase lean body mass also makes it a increases in protein synthesis and insulin resistance in rat skeletal muscle. Diabetes 2010;59, 2426-
beter choice than carbohydrates for this task, especially with ype 2434.
11. Hector AJ, Marcote GR, et al. Whey protein supplementation preserves postprandial myofibrillar
2 diabetics and the obese population. In spite of this, the results of protein synthesis during short-term energy restriction in overweight and obese adults. J Nutr 2015;145,
this study surprisingly showed that whey protein ingestion with a 246-252.
12. Villani RG, Gannon J, et al. L-Carnitine supplementation combined with aerobic training does not
lower amount of carbohydrate completely prevented carnitine uptake promote weight loss in moderately obese women. Int J Sport Nutr Exerc Metab 2000;10, 199-207.
instead of increasing it, despite a comparable rise of insulin levels to 13. Wall BT, Stephens FB, et al. Chronic oral ingestion of L-carnitine and carbohydrate increases
the group ingesting carbohydrate alone. As a result, the combined use muscle carnitine content and alters muscle fuel metabolism during exercise in humans. J Physiol
2011;589, 963-973.
of whey protein and carbohydrate to increase carnitine levels for fat 14. Shannon CE, Nixon AV, et al. Protein ingestion acutely inhibits insulin-stimulated muscle
loss is likely insuicient and therefore not recommended. ■ carnitine uptake in healthy young men. Am J Clin Nutr 2016;103, 276-282.

72 MD [Link] May 2016

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SUPPLEMENT performance By Victor R. Prisk, M.D.
@victorprisk on Twiter

TOP Classic loss of muscle. Studies of HMB supple-

mentation in catabolic states, such as a

10
calorie-restricted diet or immobilization from
injury, show that it can prevent muscle loss.
In addition to inhibiting muscle breakdown,
HMB acts similar to leucine, boosting muscle
protein synthesis through activation of mTOR.
HMB can stimulate muscle protein synthesis
by up to 70 percent (leucine up to 110%) while
also decreasing muscle breakdown by up to
57 percent.3 It’s the perfect muscle-sparing
I am extremely excited about making my IFBB pro debut in the new Classic Physique division. With nutrient. You should take two to three grams
an emphasis on symmetry and flowing lines in posing, this division will bring back the look that in- of HMB per day for two weeks before you can
spired many of us older guys to start competing. Beter yet, it is a healthier and more atainable look expect results. The results from HMB may
that should bring many new faces to the NPC, and the IFBB will see some division shits from Men’s limit muscle soreness in the short term, but
Physique and 212 pros. it may be a few weeks before you notice your
We all know that intense training and a strict diet are critical to success in any physique sport. How- abs in the mirror, or bigger biceps.
ever, we also know that proper nutritional supplementation can help take us to new levels that food
alone may have trouble achieving. As Classic Physique competitors, we still need to pack dense muscle
on our frames, proportionate to our height. In this article, I will present to you what I believe are the 10
most essential supplements that need to be in the Classic Physique competitor’s armamentarium.

2. HMB
With leucine being such a powerful and unique
amino acid in building muscle, naturally, metabo-
lites of leucine have garnered the atention of
scientists as potential mediators of metabolically
active muscle. Leucine is broken down in a couple
steps to beta-hydroxy-beta-methylbuyrate
(HMB). Supplementation with HMB has been
shown to be efective for your bodybuilding eforts
in a number of studies.2
HMB supplementation can improve recovery 3. VITAMIN D3
from exercise with a reduction in muscle damage This may be a no-brainer for some, and
and enhance muscle growth, strength and power you may just laugh and say that vitamin D is
ater the appropriate exercise stimulus. Of note, already in your multivitamin. However, vitamin
studies that have shown a benefit of HMB supple- D is much more important than many of us
1. WHEY PROTEIN mentation have either been in untrained subjects realize, as it is a hormone and it needs to be
I certainly hope that you aren’t intolerant or who are prone to become sore, or trained athletes supplemented at levels higher than the rec-
allergic to milk proteins, because whey is the best who were subjected to an exercise protocol that ommended daily allowances.
way to add protein to your diet. As we approach suiciently pushed the adaptive envelope— in We get our power from the sun, much like
contest dieting, we all worry that too many calo- other words, the training made people sore! Superman. Vitamin D can be made in our skin
ries are going to make it diicult for the fat to come If you’re dieting, HMB is great for preventing by ultraviolet conversion from cholesterol as
of. Dr. Joey Antonio and colleagues have shown its precursor-like steroid hormones. If you re-
that adding extra whey protein is a great whey to call from previous articles, cholesterol is also
get more protein calories without worrying about a precursor to the hormones like testosterone,
conversion to fat while weight training.1 cortisol and aldosterone. In fact, Vitamin D is
In my Leucine Factor Diet book, I explain how it a “secosteroid” capable of acting in all of our
is important to get around 0.02 grams of leucine cells by entering the cell nucleus and turning
per pound of bodyweight per meal. Leucine is a on gene transcription. Again, this is just like
very special branched-chain amino acid that has testosterone. Studies even show that vitamin
the capaciy to turn on muscle protein synthesis, D supplementation of more than 3,000 IU per
while also enhancing metabolism in the long run. day can increase testosterone levels.4
Whey protein isolate and hydrolysates are among Some of the functions that vitamin D turns
the most concentrated sources of leucine avail- on are for regulation of calcium in the bones
able. Adding an extra 40 grams of whey protein and blood— the function most people know
(or more) to your diet ater your workouts and with for vitamin D. But did you know that vitamin D
another meal can be a very efective way to build is also critical to your muscle cell’s abiliy to
and maintain muscle mass. contract, its response to insulin and its abil-

74 MD [Link] May 2016

 PERFORMANCE SUPPLEMENT review By Team MD

BETANCOURT NUTRITION

Jorge Betancourt is a name that is synonymous with the classic ideals of muscular development, an aesthetic physique that is perfectly in balance
and looks like it could have been carved out of granite. Betancourt was a teenage bodybuilding sensation who has remained competitive, and along the
way founded Betancourt Nutrition— to ofer consumers high-qualiy supplements that might give you the kind of edge that has kept its founder and
president in a league of his own.

HARNESS THE POWER measure of phosphorylated mTOR BETANCOURT NUTRITION

OF MEAT PROTEINS activation. BeefISO™ has demonstrated THE BEEF STANDARD
THE BEEF STANDARD is what five times faster mTOR activation than • Zero fat
its name implies; it is the new WPC80, or whey protein concentrate • Zero Lactose
standard in beef protein supple- containing not less than 80 percent • Zero cholesterol
mentation. In a market where protein. BeefISO™ shows the highest • Zero soy or sugar
claims for beef protein products mTOR activation at 10 minutes post-
will be similar, the question will stimulation, and BeefISO™ increases to baseline. Fat loss also significantly
be: what is the diference in qualiy mTOR activation over time. Addition- decreased at eight weeks, compared
between one beef protein versus ally, BeefISO™ activates mTOR phos- to baseline, for beef protein isolate and
the next? phorylation throughout the entire cell. whey, at 10.8 percent and 8.3 percent
Harness the power of meat respectively. 1RM in the deadlit and
proteins with BeefISO™ HYDRO- BEEF PROTEIN IS BETTER bench press significantly increased for
LYZED BEEF PROTEIN ISOLATE. While consuming moderate all groups, compared to baseline.
Athletes around the world know amounts of whey and animal-derived The researchers concluded, “The
that you have to eat meat to grow. protein has been shown to improve results of this study further support the
Now you’re able to get the power short- and long-term protein balance benefits of protein supplementation
of meat in the convenience of a over a placebo-matched control, Sharp following resistance training. Specifi-
powder. et al.5 compared high-qualiy beef- cally, in this study, consumption of two
based protein supplementation with servings of beef protein isolate or whey
THE BEEFISO™ DIFFERENCE whey-based protein sources following resulted in significant gains in lean body
BeefISO™ beef protein isolate (BPI), with essential metabolic pro- resistance training. The researchers mass over time, which outpaced gains
teins, is the only beef process of BPI that is recognized by the United wanted to determine the efects of resultant from resistance training alone
States Department of Agriculture (USDA). Some of the key diferences post-exercise consumption of two serv- (maltodextrin supplementation).
of BeefISO™ include: ings of BeefISO™ or whey, compared “Overall, the results of this study
• Contains natural creatine and vitamins that are only found in beef to a maltodextrin control, on lean mass demonstrate that consuming two serv-
• Fast and easy absorbing and strength during eight weeks of ings of either beef protein isolate or
• Over 98% pure proteins resistance training. whey protein isolate following resistance
• Easy to digest, high in essential amino acids and low in calories In the above study, 30 college-aged, training lead to significant increases in
• Major allergen-free resistance-trained males and females lean body mass and strength.”
were randomly assigned to one of For more information, please visit
BEEFISO™ AND PROTEIN SYNTHESIS three groups. Subjects consumed two [Link]. ■
Protein supplementation following resistance training leads to servings (46 grams) of BeefISO™, whey
greater increases in lean body mass and strength.1 The intake of pro- protein isolate or maltodextrin. Sub- REFERENCES:
tein stimulates net muscle protein accretion during acute post-exercise jects trained five days per week (three 1. Cermak NM, Res PT, et al. Protein supplementation
augments the adaptive response of skeletal muscle to
recovery. Serious and smart liters know that protein supplementation days of resistance training, two days of resistance-ype exercise training: a meta-analysis. Am J Clin
is required to maximize the adaptive response of the skeletal muscle to cardio) for eight weeks. Two servings Nutr 2012; Dec;96(6):1454-64. doi: 10.3945/ajcn.112.037556.
[Epub, 2012 Nov 7]
prolonged resistance exercise training. of protein were consumed immediately
2. Wang X1, Proud CG. The mTOR pathway in the control
The mammalian target of rapamycin (mTOR) pathway is crucially following exercise, or at a similar time of protein synthesis. Physiology (Bethesda) 2006;Oct;21:362-
involved in protein synthesis2 and biological function, impacting nu- of day on “of ” days. Dual emission 9.
3. Chiang GG1, Abraham RT. Phosphorylation of mam-
trient availabiliy, metabolism and DNA repair— ultimately afecting X-ray absorptiometry (DEXA) was used malian target of rapamycin (mTOR) at Ser-2448 is mediated
cell growth and proliferation, angiogenesis, bioenergetics and sur- to determine changes in body composi- by p70S6 kinase. J Biol Chem 2005;Jul 8;280(27):25485-90.
vival.4 Research shows that mTOR phosphorylation, or activation, is tion. Maximum strength was assessed [Epub, 2005 May 16]
4. Advani SH. Targeting mTOR pathway: A new concept
associated with the activation of the mTOR pathway and ultimately, by one-rep maximum (1RM) for bench in cancer therapy. Indian J Med Paediatric Oncol 2010;31:132-
protein synthesis.3 This is one road that leads to greater muscle press (upper body) and deadlit (lower 136.
growth, and THE BEEF STANDARD can help you get there. body). 5. Sharp Mathew H, Shields Kevin A, et al. The Efects
of Beef Protein Isolate and Whey Protein Isolate Supple-
Both beef protein isolate and whey mentation on Lean Mass and Strength in Resistance Trained
FIVE TIMES FASTER mTOR ACTIVATION protein isolate each lead to a signifi- Individuals – A Double Blind, Placebo Controlled Study.
Western blot is a widely used analytical technique used to detect cant increase in lean body mass (5.7% Department of Health Sciences and Human Performance,
Universiy of Tampa. J Int Soc Sports Nutr, Sep 2015.
specific proteins in a sample of tissue, and is a semi-quantitative and 4.7%, respectively), compared

May 2016 [Link] MD 75

SUPPLEMENT performance
iy to grow under the influence of leucine5? The Studies suggest that a relatively low dose of
functions of vitamin D are so diverse that it is three milligrams per kilogram of bodyweight is
beyond the scope of this article. I would highly adequate to experience performance-enhancing
recommend that you obtain at least 4000 IU of benefits. In a 150-pound person, that is only
vitamin D3 from all sources per day. Most multi- ~200 milligrams of cafeine. Interestingly,
vitamins fall short on this number. despite performance enhancement, very litle
metabolic changes occur at this dose. Based on
a few studies, it seems that the beter seasoned
you are as an athlete, the more efective acute
doses of cafeine seem to become.8 Doses of
five to six milligrams per kilogram of bodyweight
are more commonly used, and may be more
efective for strength athletes.9 Exceeding these
doses may lead to unpleasant jiters, nausea
and diiculy focusing on tasks.
Cafeine can be an essential component
the hormone melatonin. Melatonin helps initiate to a successful training regimen, especially
a healthy night of sleep. when you’re too tired to even go to the gym.
Studies suggest that melatonin may be Cafeine consumption (3-6 mg/kg) prior to
able to enhance one of the functions of sleep, exercise increases performance during endur-
which is the release of growth hormone and its ance and short-term intense exercise. Cafeine
subsequent stimulation of IGF-1 release.7 Both of can help you increase your training eicacy,
these hormones are very important for muscle recovery and mobilization of fat stores. Caf-
4. FISH OIL recovery and staying lean. Growth hormone is feine supplements and cofee are an espe-
This is another supplement that helps us ypically released during deep, slow-wave sleep cially great way to boost your training when
derive power from the sun. We all want to be in the middle of the night. Unfortunately, stress, dieting for a bodybuilding competition, where
Superman. Algae take in the rays of the sun achy joints or a small bladder (or big prostate) fatigue can be severely limiting.
and turn that energy into the fay acids EPA, may interrupt that sleep. Sometimes, fat-burn-
DPA and DHA. Small fish consume these ing supplements can interrupt our sleep qualiy
algae and then are eaten in large quantities and require some help to overcome.
by bigger fish, making the bigger fish concen- Melatonin supplementation of one to five mil-
trated sources of these fay acids. ligrams can be an efective way to enhance your
Many of us already eat lots of salmon, sleep and the GH/IGF-1 axis. Additionally, mela-
which are rich in these healthy oils. These are tonin is a strong antioxidant that can be efective
essential long-chain omega-3 polyunsatu- in protecting us from excessive free radical dam-
rated fay acids, and really aren’t obtained age ater a physically demanding day. Don’t fall
well from other sources. You might ask, “Why asleep on geting your melatonin. It’s inexpen-
not flaxseed or another omega-3 source?” and sive and safe, with few known downsides.
I will tell you that these don’t contain the EPA,
DPA and DHA that have been proven to be
special for our health and metabolism. Further,
our bodies are very poor at elongating the fats
from flax into these special oils.
EPA, DPA and DHA have very special prop-
erties that improve the function of our muscle 7. CREATINE
cells.6 Increasing fish oil in our diets has an anti- This is perhaps the most important “C”
inflammatory efect. It also improves the func- supplement in your arsenal. Creatine mono-
tions of our cell membranes that control many hydrate is by far one of the most revolutionary
of the signals of metabolism, including insulin sports supplement ingredients to ever hit the
sensitiviy and muscle protein synthesis. shelves. Every other ingredient created tries to
Supplementation with fish oil at two to four become the “next creatine.”
grams per day can be very helpful to those Creatine is involved in energy production and
who are dieting down to just chicken breasts anabolism in many tissues. In muscle and brain
and asparagus. The omega-3 fish oils are fay cells, creatine is converted to creatine phosphate
acids that we really can’t live without and may to act as a phosphate donor to recreate needed
even improve recovery and performance, so 6. CAFFEINE ATP (adenosine triphosphate) from ADP (ade-
make sure you’re at least supplementing with If melatonin made you fall asleep, then it’s nosine diphosphate). Creatine phosphate makes
some. time to wake up! Cafeine is a tried-and-true sure that ATP is immediately available for short
ingredient in just about every pre-workout on the bursts of energy; supplementation can add one
5. MELATONIN market. Cafeine is heavily used in sports nutri- rep to a set of 10 to exhaustion.10 Creatine is
The power of the sun continues with mela- tion products to give them an “upliting” efect also a bufer of acid and an osmolyte bringing
tonin, although a litle less directly. The light of that you can actually feel. Fortunately, there water into the cell. All of these efects are very
day controls our sleep and wake cycle through are numerous studies supporting cafeine as a anabolic for muscle, and this is demonstrated
interactions with the pineal gland that secretes booster of power, strength and endurance. in research.

76 MD [Link] May 2016

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SUPPLEMENT performance
Creatine levels in muscle can be increased 10. PREBIOTIC/PROBIOTIC
by up to 40 percent with dietary supplementa- The final supplement that I want to mention
tion. Many recommend a loading period of 20 is probiotics. The gut microflora (bacteria in our
grams per day in divided doses for three to five bellies) play a critical role in our health and me-
days, followed by five grams per day thereater. tabolism. Nutrients we eat also feed our bacte-
With all the creatine forms on the market, just ria, and our bacteria can convert those nutrients
remember that all of the studies showing sig- into other metabolically active nutrients that we
nificant efect have been with the simplest and wouldn’t otherwise eat. In particular, the soluble
cheapest creatine monohydrate; don’t waste fiber we eat acts as a “prebiotic” that fuels the
your money on expensive creatine gimmicks.11 healthy bacteria in our gut to make valuable
compounds like the short-chain fay acids.
Although our understanding of the bacterial
species in our guts is in its infancy, we know that
supplementation with healthy bacteria either
through supplements or fermented foods can
be beneficial to our health. Studies also suggest
9. NITRIC OXIDE DONORS that supplementation can aid performance and
Sticking with the pre-workout ingredients, it is recovery ater intense exercise.
good to mention L-citrulline here.14 In short, L- In conclusion, all of the supplements listed
citrulline is converted to L-arginine in your kid- here should be in your arsenal to compete in
neys, and supplementation results in sustained Classic Physique. They are “classically” the
levels of L-arginine. It is thought that L-citrulline most efective supplements in the literature. Just
is a more efective way to raise L-arginine levels remember, no supplement will make up for a
consistently, and thus availabiliy for nitric oxide crappy diet or a weak training program. ■
production and bufering of ammonia. Further,
nitrates, found in beetroot juice and green leay Dr. Victor Prisk is a board certified orthopaedic surgeon and
IFBB professional bodybuilder in Pitsburgh, PA. Dr. Prisk is an
vegetables, appear to improve performance as a active member of the GNC Medical Advisory Board and creator
8. BETA-ALANINE nitric oxide donor as well; so eat your veggies! of the “G.A.I.N. Plan.” He is an NCAA All-American gymnast,
champion swing dancer and NPC Welterweight National
The total work done in a training session L-arginine gained populariy initially as an Champion.
helps to determine how much your muscle amino acid thought to raise growth hormone
will adapt and grow. Thus, we are always levels. Unfortunately, it only seems to do this References:
1. Antonio J, et al. A high protein diet (3.4 g/kg/d) combined
in pursuit of supplements that will increase well when given intravenously. Citrulline malate with a heavy resistance training program improves body
the amount of work we can perform in each supplementation of six to eight grams per day composition in healthy trained men and women--a follow-up
investigation. J Int Soc Sports Nutr 2015;Oct 20;12:39.
training session. As Arnold said in “Pumping appears to reduce fatigue during both aerobic 2. Wilson JM, et al. International Sociey of Sports Nutrition
Iron,” “If you can go through this pain period, and anaerobic exercise, while producing a 60 Position Stand: beta-hydroxy-beta-methylbuyrate (HMB). J Int
Soc Sports Nutr 2013;Feb 2;10(1):6.
you can be a champion; this last two or three percent rise in post-workout growth hormone 3. Wilkinson DJ, et al. Efects of leucine and its metabolite
or four repetitions … that’s what makes the levels with less soreness.15 The rise in L-arginine beta-hydroxy-beta-methylbuyrate on human skeletal muscle
protein metabolism. J Physiol 2013;Jun 1;591(Pt 11):2911-23.
muscle then grow.” To get through this, you levels ater L-citrulline supplementation cor- 4. Pilz S, et al. Efect of vitamin D supplementation on tes-
need to mentally and physically overcome relates well with reduced arterial stifness, thus tosterone levels in men. Horm Metab Res 2011;Mar;43(3):223-5.
significant fatigue. enhancing blood flow. 5. Salles J, et al. 1,25(OH)2-vitamin D3 enhances the
stimulating efect of leucine and insulin on protein synthe-
Next to creatine, one of the ways your The efects of L-citrulline and L-arginine sis rate through Akt/PKB and mTOR mediated pathways
muscle helps you get through that pain seem to be most beneficial to newbies and in murine C2C12 skeletal myotubes. Mol Nutr Food Res
2013;Dec;57(12):2137-46.
period is through an acid bufer called car- moderately trained athletes. Highly trained 6. Jeromson S, et al. Omega-3 Fay Acids and Skeletal
nosine. Carnosine in your muscle is made persons may find the efects less beneficial. If Muscle Health. Mar Drugs 2015;Nov 19;13(11):6977-7004.
7. Nassar E, et al. Efects of a single dose of N-Aceyl-
from the amino acid histidine and the non- you are eating green leay vegetables like spin- 5-methoxytryptamine (Melatonin) and resistance exercise on
proteinaceous amino acid beta-alanine. Your ach with each of your meals and high amounts the growth hormone/IGF-1 axis in young males and females. J
gut bacteria can make beta-alanine, or you of protein, you should be geting pleny of L- Int Soc Sports Nutr 2007;Oct 23;4:14.
8. Davis JK, Green JM. Cafeine and anaerobic performance:
can supplement it. One more reason to take arginine and nitrates. ergogenic value and mechanisms of action. Sports Med
care of your gut (see Pre-/Probiotics). 2009;39(10):813-32.
9. Burke JM. Cafeine and sports performance. Appl Physiol
Supplementing beta-alanine is more efec- Nutr Metab 2008;Dec;33(6):1319-34.
tive in raising intramuscular carnosine than 10. Buford TW, et al. International Sociey of Sports Nutri-
tion position stand: creatine supplementation and exercise. J Int
supplementing carnosine itself.12 Supple- Soc Sports Nutr 2007;Aug 30;4:6.
mentation with up to two to 6.4 grams of 11. Jäger R, et al. Analysis of the eicacy, safey, and
beta-alanine per day for two weeks can raise regulatory status of novel forms of creatine. Amino Acids
2011;May;40(5):1369-83.
intramuscular carnosine levels by over 60 12. Caruso J, et al. Ergogenic Efects of Beta-Alanine and
percent, and increase bufering capaciy by Carnosine: Proposed Future Research to Quantiy Their Eicacy.
almost 20 percent. Furthermore, beta-alanine Nutrients 2012;4, 585-601.
may reduce your perceived exertion and ex- 13. Hofman JR, et al. Beta-alanine supplementation im-
proves tactical performance but not cognitive function in combat
haustion from neuromuscular fatigue helping soldiers. J Int Soc Sports Nutr 2014;Apr 10;11(1):15.
you get through the pain period with more 14. Pérez-Guisado J, Jakeman PM. Citrulline malate en-
reps.13 These extra reps and added muscle hances athletic anaerobic performance and relieves muscle
soreness. J Strength Cond Res 2010;May;24(5):1215-22.
carnosine content also correlate with in-
15. Sureda A, et al. L-citrulline-malate influence over
creased lean muscle mass ater beta-alanine branched chain amino acid utilization during exercise. Eur J
supplementation. Appl Physiol 2010;Sep;110(2):341-51.

78 MD [Link] May 2016

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MUSCLE GROWTH update By Michael [Link], Ph.D.
Senior Science Editor

WEIGHT TRAINING MORE

EFFECTIVE AT ALTITUDE:
Boost Testosterone, Growth Hormone,
Strength and Muscle Mass
The increase in red blood cell count brought on hypoxic resistance training, which mimics the high-
The endurance-enhancing by high-altitude training can also improve exercise altitude environment, does in fact stimulate substantial
efect of high-altitude training endurance when returning to lower altitude, or nor- muscle growth and gains in strength.
under low oxygen (hypoxic) mal oxygen conditions, as the greater oxygen de-
conditions has been well es- livery from the additional red blood cells, combined LARGER, MORE POWERFUL,
tablished for decades. Under with higher oxygen levels, increases the amount of FAST-TWITCH MUSCLE FIBERS ARE
hypoxic conditions, the body oxygen geting to the working muscle tissue— ulti- PREFERENTIALLY ACTIVATED
basically cranks up produc- mately resulting in greater aerobic energy produc- There have been numerous mechanisms proposed
tion of the oxygen-carrying red tion, and thus muscular endurance. Incidentally, for the potential muscle-building efects of high-altitude
blood cell. With more red blood this is why some endurance athletes have used training or muscle hypoxia. One of the proposed mecha-
cells, the capaciy to shutle blood doping, as this process also increases red nisms involves the influence of low-oxygen environments
oxygen throughout the body is blood cell count in the body— improving endurance on energy production within the muscle cell. In order for
enhanced, providing an efective because of the extra oxygen-carrying capaciy that a muscle cell to contract, it needs energy. Glucose is a
way to maintain the supply of comes from the amplified red blood cell levels. primary source for cellular energy that is combined with
oxygen required by the working While the use of high-altitude training obvi- oxygen during aerobic respiration to generate that en-
muscle groups during exercise, ously augments exercise endurance, the abiliy of ergy. At high altitude, the low amount of oxygen reduces
despite the lower oxygen avail- this training approach to develop muscle size and the rate of aerobic respiration, leading the muscle cell to
abiliy at higher altitude. strength has more recently been appreciated— as convert glucose into energy without oxygen by anaerobic
several scientific studies have demonstrated that respiration. This form of respiration generates lactic acid,
which decreases the abiliy of the muscle cell to contract.
Consequently, additional muscle cells must be activated
to support further muscular contraction and maintain
THE MR. OLYMPIA ADVANTAGE! force production. The additional muscle cell recruitment
PHIL HEATH TRAINS AT MILE-HIGH
ALTITUDE IN DENVER, COLORADO
contributes to greater muscle growth.
The lack of oxygen during hypoxic training also
preferentially activates fast-twitch muscle fiber contrac-
tion, because fast-twitch muscle fibers possess a much
greater capaciy for anaerobic respiration than slow-
twitch muscle fibers, which prefer aerobic respiration.
Since the fast-twitch muscle fiber is the much larger and
more powerful fiber ype, its preferential activation at high
altitude over slow-twitch muscle fibers further contributes
to increased muscle size and strength.

LOW OXYGEN BOOSTS GROWTH

HORMONE AND TESTOSTERONE
PRODUCTION
Another mechanism associated with low-oxygen train-
ing involves the capaciy of this approach to enhance
production of certain anabolic hormones. Heavy weight
training with normal oxygen has been shown to stimulate
growth hormone secretion, increasing muscle growth. In
fact, two studies by Kraemer et al.1,2 specifically showed
that high-intensiy resistance exercise triggers more than
a 100-fold increase in the plasma concentration of growth
hormone (GH).
While the increase in GH demonstrated by Kraemer et
al. is impressive, a study by Takarada et al.3 revealed that

80 MD [Link] May 2016

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 MUSCLE GROWTH update

low-intensiy training under hypoxic conditions ing greater size and strength, this training syle
increased growth hormone secretion to an even uniquely improves muscular endurance. This
greater extent. In this study, six young male efect was shown in a study by Kon et al.6, where
subjects performed five sets of leg extensions subjects performed the bench press and leg
at 20 percent of their one-repetition maximum press (five sets of 10 repetitions at 70% of their
(1RM) until failure, with a short rest period of 1RM, with a 90-second rest between sets) in a
30 seconds under hypoxic conditions. The hypoxic room with only 14.4 percent oxygen. The
concentration of growth hormone increased up hypoxic-trained subjects were able to complete
to 290 times higher than before exercise, which a much greater total training volume for each
incidentally was more than twice as high as the lit, compared to the group performing the same
increase in GH reported in the previously men- exercise protocol yet under normal oxygen condi-
tioned studies by Kraemer et al., that involved tions. The hypoxic-trained group also had greater
high-intensiy resistance exercise under normal capillary formation within their muscle tissue
oxygen levels. It should be pointed out that hy- ater the training period, relative to the normal-
poxia was induced in the study by Takarada et oxygen group. This result indicates that, in ad-
al. by vascular occlusion, instead of exposure dition to increased muscle size and strength,
to a low-oxygen environment. This was likely hypoxic resistance training also boosts muscular
done because vascular occlusion is a more endurance by generating new capillaries within
practical application that simply requires an oc- the muscle, improving blood flow to the trained
clusion cuf to suiciently induce hypoxia within muscle tissue. The enhanced blood flow provides
the muscle, which adequately mimics the more nutrients and oxygen, while increasing
physiological impact of high-altitude training. the removal of metabolic waste products from
A second study by Hwang et al.4 examined the active muscle tissue— altogether improving
the influence of low oxygen on testosterone muscular endurance.
production by measuring testosterone levels In summary, resistance training in a hy-
in male rats that were exposed to intermitent poxic environment at high altitude unambigu-
hypoxia, eight hours per day for four days ously fuels improvements in muscle growth and
straight. The testosterone levels in these rats strength through a variey of powerful molecular
were significantly higher than in rats exposed and cellular mechanisms, including the greater
to normal oxygen levels. Altogether, the find- activation of fast-twitch muscle and an increase
ings from these two investigations indicate in the anabolic hormones GH and testosterone.
that resistance exercise combined with hypoxia This form of resistance training also appears to
should provoke a stronger endocrine response, distinctively boost muscular endurance, increas-
releasing more of the muscle-building growth ing the capaciy for greater training volume— fur-
hormone and testosterone. ther contributing to the muscle-building efect of
weight training in low-oxygen environments. ■
ALTITUDE TRAINING
INCREASES STRENGTH For most of Michael Rudolph’s career he has been en-
grossed in the exercise world as either an athlete (he played
In addition to high-altitude training vigorous- college football at Hofstra Universiy), personal trainer or as
ly activating the release of anabolic hormones a research scientist (he earned a [Link]. in Exercise Science at
Hofstra Universiy and a Ph.D. in Biochemistry and Molecular
and inducing muscle hypertrophy, this mode Biology from Stony Brook Universiy). Ater earning his Ph.D.,
of training has also been shown to enhance Michael investigated the molecular biology of exercise as a
fellow at Harvard Medical School and Columbia Universiy
strength. A study by Yan et al.5 showed that for over eight years. That research contributed seminally to
performing back squats (five sets of 10 repeti- understanding the function of the incredibly important cellular
tions at 70% of their 1RM) two times per week energy sensor AMPK— leading to numerous publications in
peer-reviewed journals including the journal Nature. Michael is
for five weeks, in a low-oxygen environment of currently a scientist working at the New York Structural Biology
only 12.6 percent oxygen, led to greater increas- Center doing contract work for the Department of Defense on a
project involving national securiy.
es in isometric leg press strength relative to a
group performing the same squat workout, but
REFERENCES:
at normal oxygen concentrations of 21 percent. 1. Kraemer WJ, Marchitelli L, et al. (1990). Hormonal and growth
Interestingly, the hypoxic group also showed factor responses to heavy resistance exercise protocols. J Appl
Physiol 1985;69, 1442-1450.
greater increases in GH, testosterone and lean 2. Kraemer WJ, Gordon SE, et al. Endogenous anabolic hormonal
body mass compared to the normal oxygen and growth factor responses to heavy resistance exercise in males
group, further supporting the notion that high- and females. Int J Sports Med 1991;12, 228-235.
3. Takarada Y, Nakamura Y, (2000). Rapid increase in plasma
altitude, hypoxic resistance exercise can stimu- growth hormone ater low-intensiy resistance exercise with vascular
late muscle hypertrophy more efectively than occlusion. J Appl Physiol 1985;88, 61-65.
4. Hwang GS, Chen ST, et al. Efects of hypoxia on testosterone
weight training in normal oxygen levels. release in rat Leydig cells. Am J Physiol Endocrinol Metab 2009;297,
E1039-1045.
BOOST ENDURANCE AND 5. Yan B, Lai X, et al. Efects of Five-Week Resistance Training
in Hypoxia on Hormones and Muscle Strength. J Strength Cond Res
STRENGTH WITH HYPOXIC 2016;30, 184-193.
WEIGHT TRAINING 6. Kon M, Ohiwa N, et al. Efects of systemic hypoxia on
human muscular adaptations to resistance exercise training.
Along with hypoxic weight training foster- Physiol Rep 2014;2 (6), e12033, doi: 10.14814/phy2.12033.

000 MD [Link] May 2016

THE M.A.X. muscle plan By Brad Schoenfeld,
Ph.D, CSCS, FNSCA

CAN YOU _________________

SELECTIVELY TARGET
No area of the body gets more aten-
tion than the abs. Having a pronounced
THE
LOWER ABS?
“six-pack” is widely considered the ulti-
mate sign of peak physical condition; it is
the centerpiece of your body. But as ev-
ery gym rat knows, achieving an etched
six-pack isn’t easy. And without question,
the lower abdominal region tends to
be the most problematic aspect from a
muscle development standpoint.
While the upper abs generally re-
spond rather readily to intense training,
the lower portion always seems to lag
behind. This is in part due to the struc-
ture of the abdominal musculature. The
rectus abdominis is a tapered muscle;
it is wide at the top and narrow at the
botom. Consequently, because there is
much less muscle to work with, develop-
ing the lower abdominal region is a dif-
ficult proposition.
The question is, can you selectively
train the lower abs to bring about greater
development in this area?
To help answer this question, a litle
anatomy is in order. Contrary to what Provided you have muscular control over your abdominal
many believe, the rectus abdominis isn’t
a group of independent muscles. Rather, region, the rectus abdominis does function as semi-
it is one long muscular sheath that runs independent units that can be selectively targeted depending
from just below your chest bone (i.e.,
sternum) all the way down into your on the choice of exercise.
pelvis (i.e., crest of the pubis). However,
the rectus abdominis is partitioned Research investigating muscle activation via to dynamically perform a posterior pelvic tilt
by tendinous intersections, which are electromyography (EMG) has produced conflict- where the pelvis is drawn upward toward to the
fibrous bands of connective tissue that ing results on the topic. Several studies show umbilicus. This movement, as can be achieved
compartmentalize the abs into segments an abiliy to target the lower abdominal area2,9,13, in the reverse crunch and hanging knee raise,
and visually produce the “six-pack” ap- while others have failed to find significant dif- causes more shortening to take place in the
pearance. Moreover, the upper and lower ferences in activation between regions.1,3,6 An lower region, thus stimulating the lower abs to a
aspects of the muscle are segmentally issue with some of the research is the use of the greater extent than the upper abs. But while the
innervated by ventral rami of the lower leg raise as the exercise of choice for the lower approach makes sense in theory, several stud-
six or seven thoracic nerves4, thereby abs. Here’s the rub: simply raising and lowering ies that employed exercises involving a posterior
providing a mechanism for selective the legs dynamically works the hip flexors; the pelvic tilt (i.e., reverse crunch and hanging knee
activation. So from an anatomical stand- abdominal muscles are active, but only iso- raise) nevertheless found no diferences in
point, there is at least a logical basis for metrically to stabilize the movement. As previ- muscle activiy of the upper versus lower rectus
targeting diferent aspects of the rectus ously shown in research from my lab, isometric abdominis.1,3
abdominis. abdominal training has no efect on segmental So what gives?
So the next question is, does logic activation of the abdominal musculature.10 In It appears the answer might be related to
translate into practice? order to actually target the lower abs, you need proper exercise performance.

84 MD [Link] May 2016

MUSCLE BUILDER of the month By Team MD

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May 2016 [Link] MD 85

 THE M.A.X. muscle plan
In one of the more novel study designs on vis up toward your belly buton— standard leg
the topic, Sarti et al.9 separated participants raises are primarily a hip flexor exercise and
into two groups— a high physical activiy will only work your abs statically, without tar-
group that trained seriously for at least one geting the lower aspect of the abs. Maximizing
and a half hours, three days a week for three involvement of the lower abs is somewhat of
years, and a low physical activiy group that a tricky proposition because the pelvis has a
did not meet this criterion. Each of these very limited range of motion and, if strict aten-
two groups performed a crunch (intended to tion is not paid to proper form, your hip flexors
target the upper abs) and a reverse crunch will tend to dominate during exercise perfor-
(intended to target the lower abs). EMG mance. You therefore must atempt to exert
readings were obtained to determine muscle maximal efort into each contraction, forcing
activiy in the upper and lower abdominal the lower portion of the abs to execute the
region. Exercise performance was monitored movement. Provided you perform the move-
by fitness professionals, and the groups were ment correctly, you should be able to elicit
then further subdivided into correct and incor- greater development in the lower abdominal
rect performers— based on the participant’s region over time.
abiliy to perform the exercises properly (in Importantly, remember that abdominal
this case, correct performance of the reverse training does nothing to reduce fat stores in
crunch was dependent on the participant be- the midsection.5,8 You can perform reverse
ing able to initiate a posterior pelvic tilt). The crunches until the cows come home, but won’t
interesting finding of this study was that only see the results unless you’re super lean. So
the physically active participants deemed pay heed to the adage that ab aesthetics start
“correct performers” were able to target their in the kitchen, and make sure to dial-in your
lower abs! diet to achieve a truly defined six-pack. ■
A recent study of Middle Eastern belly
dancers lends further support for the abil- Brad Schoenfeld, Ph.D., CSCS, FNSCA is widely regard-
ed as one of the leading authorities on training for muscle
iy to preferentially recruit the upper and development and fat loss. He has published over 80 peer-
lower rectus when the person is skilled at reviewed studies on various exercise- and nutrition-related
topics. He is also the author of the best-selling book, The
performance.7 EMG analysis of the rectus M.A.X. Muscle Plan and the seminal textbook, Science and
abdominis showed significant diferences Development of Muscle Hypertrophy. Check out is website
and blog at [Link].
in activation levels between the upper and
lower abs throughout dance movements. REFERENCES:
The results provide compelling evidence that 1. Clark KM, Holt LE and Sinyard J. Electromyographic
comparison of the upper and lower rectus abdominis during
provided you have muscular control over your abdominal exercises. J Strength Cond Res 2003;17: 475-483.
abdominal region, the rectus abdominis does 2. Duncan M. Muscle activiy of the upper and lower
rectus abdominis during exercises performed on and of a
function as semi-independent units that can Swiss ball. J Bodyw Mov Ther 2009;13: 364-367.
be selectively targeted depending on the 3. Escamilla RF, Babb E, et al. Electromyographic analy-
sis of traditional and nontraditional abdominal exercises:
choice of exercise. implications for rehabilitation and training. Phys Ther
Given that you can in fact target the lower 2006;86: 656-671.
abs, the next logical question is whether the 4. Gray H. Gray’s Anatomy: The Anatomical Basis of
Medicine and Surgery. London; Pearson Professional Ltd,
increased activation actually translates into 1995.
greater muscle development. While the jury 5. Katch FI, Clarkson PM, et al. Efects of sit-up exercise
training on adipose cell size and adiposiy. Research Quar-
is still somewhat out on the topic, research terly for Exercise and Sport 1984;55: 242-247.
does seem to indicate that greater activation 6. Lehman GJ and McGill SM. Quantification of the
diferences in electromyographic activiy magnitude be-
is indeed associated with increases in hy- tween the upper and lower portions of the rectus abdominis
pertrophy.11,12 The extent to which the greater muscle during selected trunk exercises. Phys Ther 2001;81:
activation increases muscle hypertrophy is 1096-1101.
7. Moreside JM, Vera-Garcia FJ and McGill SM. Neu-
not clear, but when it comes to a hard-to- romuscular independence of abdominal wall muscles as
develop area such as the lower abs, every demonstrated by middle-eastern syle dancers. J Electro-
myogr Kinesiol 2008;18: 527-537.
litle bit counts. 8. Ramirez-Campillo R, Andrade DC, et al. Regional fat
It is important to point out that you can’t changes induced by localized muscle endurance resistance
training. J. Strength Cond Res 2013;27: 2219-2224.
isolate any of the body’s major muscles, and 9. Sarti MA, Monfort M, et al. Muscle activiy in upper
the abs are no exception. Regardless of which and lower rectus abdominus during abdominal exercises.
abdominal exercises you perform, you’re Arch Phys Med Rehabil 1996;77: 1293-1297.
10. Schoenfeld BJ, Contreras B, et al. An electromyo-
always working both the upper and lower graphic comparison of a modified version of the plank with
areas of the rectus abdominis (and even your a long lever and posterior tilt versus the traditional plank
exercise. Sports Biomech 2014;13: 296-306.
obliques, too). Take-home message: When 11. Wakahara T, Miyamoto N, et al. Association between
it comes to resistance training, you can only regional diferences in muscle activation in one session of
resistance exercise and in muscle hypertrophy ater resis-
emphasize, not isolate!
tance training. Eur J Appl Physiol 2012;112: 1569-1576.
The botom line here is that you must 12. Wakahara T, Fukutani A, et al. Nonuniform muscle
initiate a posterior pelvic tilt if you want to hypertrophy: its relation to muscle activation in training
increase activation of the lower abdominal session. Med Sci Sports Exerc 2013;45: 2158-2165.
13. Willet GM, Hyde JE, et al. Relative activiy of ab-
musculature. This is accomplished by liting dominal muscles during commonly prescribed strengthen-
only from the but so that you bring your pel- ing exercises. J Strength Cond Res 2001;15: 480-485.

000 MD [Link] May 2016

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CLINICALLY DOSED, References:
NEXT GENERATION BETTER THAN REGULAR Hultman et al. Journal of Applied Physiology 1996;81(1):232-237.
Selsby et al. Journal of Strength & Conditioning Research 2007;18(2):311-315.
POST-WORKOUT BCAAs FOR BUILDING Ispoglou et al. International Journal of Sports Physiology and Performance
Lab Series Ater Build™ is LEAN MUSCLE 2011;6(1):38-50.
Balshaw et al. Amino Acids 2013;44(2):555-61.
scientifically formulated with some Ater Build™ features researched Cholewa et al. Journal of the International Sociey of Sports Nutrition 2013;10:39.
of today’s most powerful recovery, doses of many key ingredients that Hofman et al. Journal of the International Sociey of Sports Nutrition 2009;6:7.
muscle-building and strength- make it beter than regular BCAA Power et al. Amino Acids 2009;37:333-339.

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 The Return of
Classic Bodybuilding

The word “class” could have been

A
invented for bodybuilding legend Lee
Labrada. In this MD exclusive, he talks
about the introduction of the Classic
Physique division, how he wishes
bodybuilding contests were drug tested
and how at age 55, he’s still living the
bodybuilding lifestyle.

Matter
92 MD [Link] May 2016
By Peter McGough
Photography by Per Bernal
Lee, what are your thoughts on the
recent introduction of the Classic
Physique division?
I like the idea that it is going to open
up an opportunity to compete for a whole
new cast of individuals. I think it’s going
to popularize our sport and is going to
draw not just new competitors, but a larger
physique-appreciating public.
This new division might just light a
spark in a dormant audience that has not
been following the sport for some time.
I don’t agree that it will attract a dormant
audience, Peter. I think it is going to be a
new audience. I think that a lot of youngsters
these past few years have aspired to have
a muscular physique, but they didn’t have
a class in which they could compete— now
they do. And this category is not going
to replace professional bodybuilding as
we know it today, because there is still an
audience that wants to see guys push the
envelope to the extreme. I mean, everybody
wants to see superlatives: see a man run
faster, lift heavier, jump higher. In the same
mindset, they want to see a man develop a
physique to the extreme. We could draw an
analogy with motor racing. Our extremists
are the high-performing fuel dragsters of the
bodybuilding world, while Classic Physique
is Formula 1. Two different styles, but still in
the same general arena. I am sure Classic
Physique will go through some growing— no
pun intended— pains, but I think that in two
or three years, it will level itself out and hit
its stride.

CLASS
May 2016 [Link] MD 93
 be saying, “Wow, I would like to develop
my muscles but I’m not sure I would like
to develop them to that unattainable
extent.” I really don’t know if those images
would have motivated me to become a
competitive bodybuilder.
So tell us about your first contest.
I was living in Jacksonville, Florida, at
the time when I saw that 1977 magazine. A
few months later at 5’6” and 130 pounds,
I entered the 1978 Teen Mr. Jacksonville.
Backstage I thought, “These guys are so
huge, they’ll blow me away.” But I won. So
from day one of my competitive career,
I learned that bodybuilding was not all
about size. As I learned over the years,
it was about symmetrical development,
proportion, conditioning and presenting a
total package that is fully developed from
all angles.
You had a stunningly successful pro
career: Seven pro wins, twice runner-
up to Lee Haney at the Olympia in ‘89
and ‘90— the latter being particularly
controversial as you were ahead at
the prejudging. After finishing fourth
at the 1993 Mr. Olympia, you made a
decision to not compete at all in ‘94 and

At 5’6’ and a completive weight of

around 190 pounds, you have been
lauded as one of the most aesthetic
physics ever built, and many consider
you the best bodybuilder under 200
pounds, ever. Tell us of the moment
that the bodybuilding bug bit you.
Physique development always
interested me, and as a kid I used to
watch Steve Reeves and Reg Park in
Hercules movies. Then in 1977, when I
was 17, I picked up a copy of a magazine
and saw physiques like Arnold, Robby
Robinson, Frank Zane and Danny Padilla
and I said to myself, “I want to look like
those guys.” A short time later, I was
entering contests.
This is a hypothetical question
that might be difficult to answer.
You saw that magazine in 1977, with
those tapered type of physiques like
Arnold— but say you were born 30
years later and picked up your first
bodybuilding magazine in 2007, and
saw the physiques that dominated
then— would you been turned on by
those images in the same way that
happened in 1977?
To be honest, I think I would have “I train with the same love that I have
looked at those physiques and thought
them unattainable. The ‘70s physiques, always had. It is just part of who I am. I
in comparison, were super but still have been doing this since I was 16 years
remained in the realms of attainability—
not like they were from another world. old, so next year it will be 40 years since
So as a teenager in 2007, I think I would my bodybuilding journey began.”

94 MD [Link] May 2016

 come back in ‘95 refreshed. We
spoke about this at the time,
and you said you did come
“A lot of
back a little differently than youngsters these
you thought you would after
the break, is that correct?
past few years
Yes, especially mentally. I have aspired to
was starting to get burned out in
‘93, starting to not enjoy myself
have a muscular
so I decided to take a hiatus. I physique, but
stepped off the merry-go-round
and instead of being part of
they didn’t
it, observed and took stock of have a class in
it. I could see bodybuilding’s
tectonic plates were shifting.
which they could
Lee Haney was a big guy but compete— now
was well proportioned with a
small waist; which was a different
they do.”
look than the bigger guys
that came after him. The sport
had started taking a different
direction. I realized that the
sport was outgrowing me, and I
was outgrowing it. I thought that WE GOT
personally I’d done everything LEE COVERED
I’d set out to accomplish, with It was great to learn from Steve
the exception of winning the Mr. Blechman that I was going to be
Olympia, but I felt that with the on this month’s cover of MD for the
direction the sport was going in, first time in 22 years. I was tickled
that title was now beyond me. to death and was kind of ribbing
I finished fifth at my last my kids, telling them, “Hey, not bad
contest— the 1995 Arnold— that I made the cover of MD at age
and decided it was time to go. 55.” Of course, they replied, “C’mon,
It’s never easy to make a life- Dad … it’s an old shot.” The one
changing decision like that for word that sums up how I feel about
a professional athlete, but you making the cover is exhilaration—
have to be realistic and know the same ype of exhilaration I used
when it is time to depart the to get when I appeared on previous
scene. Otherwise, what happens covers. Second word is appreciation.
is you really do fade to those Appreciation to Steve Blechman and
lower places and then people the MD team for choosing me as the
remember the last time they saw cover guy for this Classic Physique
you, and not when you were at special. It is just a great honor, and
your best. Like the prizefighter I couldn’t be more exhilarated or
who goes on too long and ends appreciative. –Lee Labrada
up getting beaten by guys who
really have no business being in
the ring with him. I knew that the
sport was changing, heading in
a different direction, so I made
the decision at that point to exit
the stage.
You were 35 when you
retired, which is not that old
these days— today, a lot of
guys don’t get their pro cards
until that age. In the 21 years
since you retired, were you
ever tempted to compete
again?
The only time I ever felt
tempted to come back was when
there were rumors a few years
after I retired that bodybuilding Cover Image By Michael Neveux

May 2016 [Link] MD 95

 “Training for me is
like getting up in the
morning and brushing
your teeth. If you
don’t do it, you don’t
feel right all day.”

might become an Olympic sport. With it being drug

tested, competing in the Olympics would have been right
up my alley.
The subject of drug testing brings us to the 1990
Olympia, so far the only Olympia ever drug tested.
How much did you look forward to that drug-tested
competition?
Well, I actually looked forward to all pro contests
being drug tested from then on in. At that 1990 Olympia
Lee Haney, like a lot of guys, was not at his best and I was
leading after the prejudging. Somehow, he overtook me
in the evening. So I had the major disappointments of not
winning and the drug testing lasting just that one year. If
drug testing had been continued, bodybuilding would be a
different sport today.
Looking back, what was the highlight of your
competitive career?
The highlight was winning the 1992 Pro World Cup in
Madrid, Spain, which is where my ancestors came from.
My parents were there, as were my wife Robin and our
newborn son, Hunter. A week earlier, I had finished fourth

96 MD [Link] May 2016

 heavyweight class that maxes-out at 225.
Bodybuilding has a lot of
detractors, so how do you strike a
balance between working with Hunter
and keeping away from the darker
side that exists?
You know, they say the sons of
bakers become bakers and sons
of automobile mechanics become
automobile mechanics. Hunter is
devoted to sports and earned a college
scholarship to play football. He grew
up around bodybuilding, so it did
not surprise me that he finally set his
heart on competing. I was faced with a
situation where I can either be part of
the team and help guide him to be the
best that he can be, or I could just bow
“From day one of my out. To me, the choice was obvious so
I gave him my blessing to help in any
competitive career, way that I could.
I learned that So, your final thoughts on the
launch of the Classic Physique
bodybuilding was division?
not all about size. I see this division as a totally new
initiative. It’s not turning the clock back
As I learned over to an earlier era. We are not regressing,
the years, it was we are making progress. It’s a class in
which a whole new stream of individuals,
about symmetrical who would never think of competing in
development, a traditional bodybuilding contest, can
take part. I do not think it is going to
proportion, replace bodybuilding as we see it today.
conditioning and We are launching a new category that
allows more individuals to participate
presenting a total in onstage. It is just another way that
package that is will help us grow the entire physique
universe.
fully developed from
all angles.”
Hunter Labrada, left, pictured with
dad, plans to compete this year.

at the Olympia, with rookie Kevin Levrone taking

second. But I beat Kevin in Madrid that day, so that
memory really lives in my heart. And even though
LEE AND HUNTER LABRADA PHOTO COURTESY OF LABRADA NUTRITION

things didn’t work out the 1990 Olympia, after I felt

I was destined to win, the thrill of being ahead at
the halfway stage stands out. And then straightaway
occurred the low point of my career, as I didn’t win
the 1990 Sandow after being so confident I would.
Fast-forwarding, what modern-day physiques
do you admire?
I’m a fan of proportion and great lines, so I like
Phil Heath. However, I think he is packing too much
mass on his frame. I think he would look a bit better
if he was a bit lighter, which would really bring
out those great lines. Shawn Rhoden is another
one I rate; he has excellent lines and I think he will
continue to do well.
Of your three sons, Hunter, at 22, is really into
bodybuilding. Will he compete?
Yes, he will be completing this year. At 5’9’ he’s
around 250 in the off-season, and will be in the

May 2016 [Link] MD 97

 Lee, you run an internationally renowned
supplement company and are the father of three
growing boys— how do you have the drive and
the time to look so great at age 55?
Training for me is like getting up in the morning
and brushing your teeth. If you don’t do it, you
don’t feel right all day. I have a fully equipped
corporate gym here at my business premises, and I
have a fully equipped gym at home. I set that up on
purpose, so I’m never more than 50 feet away from
a gym. I have no excuses for not working out, so I
train most days. I train with the same love that I have
always had. It is just part of who I am. I have been
doing this since I was 16 years old, so next year it
will be 40 years since my bodybuilding journey
began.
Any final words?
Again, I want to express my gratitude to Steve
Blechman for giving me the opportunity to speak
to the MD audience. Again, I feel privileged and
really excited, and am looking forward to sharing
all of my experience and wisdom with all the
young bodybuilders. And finally, I thank God that
I’ve been blessed with so much, and look forward
to helping the new and upcoming generation of
classic bodybuilders.

Look for Lee Labrada’s new column,

“ClassicLee Built,” in the June 2016 issue of
Muscular Development.

THE LEE LABRADA FILE

Born: Havana, Cuba: March 8, 1960
Wife: Robin, married 1986
Family: Three sons, Hunter (23), Blade (20), Pierce (17).
Business: Founder and CEO of Labrada Nutrition
(founded 1995).
Current Residence: Houston, Texas.
Height: 5’6”
Competitive weight: 190 pounds
Present weight: 175 pounds
Major Wins:
1986 NPC Nationals middleweight class
1986 IFBB World Championships, middleweight class
1986 IFBB Night of Champions (pro debut)
1988 IFBB Greek Grand Prix
1988 IFBB Spanish Grand Prix
1988 IFBB English Grand Prix
1989 IFBB Dutch Grand Prix
1989 IFBB Finnish Grand Prix
1989 IFBB English Grand Prix

0 [Link] May 2016

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 MD EXCLUSIVE!

100 MD [Link] May 2016

 Arnold
SPEAKS OUT!
It’s Time to Terminate Big Guts and Bad Posing,
and Restore Glory to Bodybuilding
E X C L U S I V E I N T E RV I E W B Y RO N H A R R I S
C L A S S I C A L LY P O S E D I M A G E S B Y J I M M Y C A RU S O

Oftentimes, the masses physiques. Arnold felt just as strongly that

can grumble in discontent about a state of skilled posing presentation had become a
affairs they are unhappy with for decades, lost art, and more recently was able to have
yet nothing gets done until someone takes the posing round reinstated as a judging
a stand and speaks out about changes that round at his events, counting for a full one-
need to be made. For a very long time, third of the final score for each athlete.
bodybuilding fans have been disenchanted This interview with Arnold was one I
with the direction the sport and the top have been waiting my entire career as a
physiques have taken. Physique champions bodybuilding journalist to conduct, and it
were once revered and admired for their took place at the eleventh hour before this
mass, shape, proportion and graceful issue’s final deadline, as Arnold was fully
posing presentation. As we know, as years invested in wrapping up his first season
went by, it began to be more about who was as the Boss on “The Celebrity Apprentice”
the biggest and most ripped, with other just before the 2016 Arnold Sports Festival
attributes trailing far behind in importance. took place in Columbus. As it turned out,
Beauty and aesthetics were lost in the it really wasn’t so much an interview as
shuffle. Many fans simply lost interest in the it was listening to Arnold’s passionate
sport altogether, while others remained, discourses about what needs to change
disgruntled with the current standards. in our sport, and how those changes will
Enter Arnold Schwarzenegger. Arnold is ultimately restore it to the glory days it
not only the most famous bodybuilder who once enjoyed. For anyone who doubts that
has ever lived; he has also been a smashing Arnold really cares about bodybuilding
success in the motion picture industry, after nearly 40 years away from the stage
government and event promotion. Needless and his epic careers in film and politics,
PER BERNAL INSET

to say, when Arnold talks, and especially simply read on. It will become obvious
when he talks about bodybuilding, people very soon that Mr. Schwarzenegger not
listen. A year ago, Arnold challenged only still cares, but also cares deeply
judges to stop rewarding ugly bodies and enough to be the man to help bring the
return to seeking out the most perfect needed changes about.

May 2016 [Link] MD 101

 MD EXCLUSIVE!
Last year, the day after the Arnold Classic
at your victory seminar, you delivered one
of the most significant messages to the
IFBB officials ever made in the history of
the sport, when you challenged them to stop
rewarding bloated stomachs and ugly bodies.
Obviously, physiques have been showing those
characteristics for quite a few years now. How
long had you been thinking about making such
a direct statement about it in a public forum?
To be honest with you, I’ve been so occupied
with the growth of the sport and with trying to
figure out ways of bringing bodybuilding together
with other sports, so that people really see
bodybuilding as a sport. That’s why we’re so keen
on presenting the sport with archery, Strongman,
weightlifting, boxing, judo, karate and all these
different sports. It’s so we get conditioned to see
bodybuilding as one of many sports. That will also
help to eventually get Olympia recognition. We’re “We’re getting more
now in the Pan American Games, the Asian Games and more away from
and the European Games. So I’ve been occupied
with that vision. I didn’t pay much attention to the
the ideal physique,
judging of the bodybuilding competitions. I always from that V-shape body
felt like this is an IFBB thing or an NPC thing, a Jim that we’ve always been
Manion thing and so on. I didn’t pay all that much
attention to who was judging and what the criteria [Link] know,
were, none of that. I was just enjoying watching the wide shoulders, small
contests. But eventually it became clear to me that,
wait a minute, we’re getting more and more away
waist, big thighs and big
from the ideal physique, from that V-shape body calves … kind of like the
that we’ve always been idolizing. You know, wide Greek ideal. I always
shoulders, small waist, big thighs, big calves …
kind of like the Greek ideal. I always talked about talked about making an
making an X across the body. The deltoids would X across the [Link]
be the top of the X, the calves are the bottom and
the smallest part in the middle is the abs. That
deltoids would be the
was always the ideal. When you saw a champion top of the X, the calves
bodybuilder from far away on the beach, you are the bottom and the
should see his deltoids and his calves popping out,
and a skinny waist. That Steve Reeves, Frank Zane, smallest part in the
Bob Paris ideal … I thought we were going away middle is the abs.”
from that. The bodybuilders now appear much
blockier onstage. I started looking into it more. I
started talking to the judges and asking, what are Jim Lorimer, Rafael Santonja and I talked to a lot of judges. It became clear
you looking for? They told me that the way the that there was a huge mistake made many years ago, when they took the
judging procedure and the rules are set up lends discipline of posing out of the judging procedure. I don’t know how that
itself to us looking for the biggest guy. We’re only slipped by me. I take partial blame for that, because it shouldn’t have. But
judging muscles. like I said, I was so occupied with the promotion of the sport and making
You didn’t speak out at that time about the the sport and the events bigger, that I didn’t pay attention to the judging.
reforms you feel need to be made with the And I never did, really, because I always felt uncomfortable with that. As a
posing round. Were you already passionate promoter, I was always concerned that getting involved with the judging
about making changes and having it included would be a conflict of interest. But I got involved, and I said, we have to put
again in the judging process? an end to that. The way to do it was to speak out, and I had to be the one
Yes, of course. Again, when I was speaking to do it. I’m sure no one was there to speak out against Jim Manion, Rafael,
with judges about what they were looking for, one Jim or Bob Lorimer, or any of those high-level people. I felt like if I spoke
said, “Remember that we have gotten rid of the out about it, then other people would say, I agree with him, and let’s do
posing category many years ago.” I said, “Wait a something about it. That did create a kind of momentum. That’s exactly what
minute, why did we get rid of the posing?” and happened that day when I talked about it. I wanted to be as eloquent as I
he replied, “Well, the bodybuilders didn’t like could be without putting anyone down who was onstage. I just said, there
it.” I said, “Why do I give a fuck about what the were certain people like X, Y and Z who I thought could have done better
bodybuilders like? It’s like going to a gymnastics under normal judging procedures. But you guys have taken out the posing,
event and saying, hey, do you gymnasts like the and therefore these guys couldn’t do better, because they’re not being
rings? If you don’t, we’ll cut it out. How stupid is judged on their posing. They’re being judged on their muscle size and
that?” So then I had meetings with Jim Manion, mass. So now we want to start moving back to the old traditional way again.

102 MD [Link] May 2016

 When did you see the sport shift when we force the guys to practice a lot because God forbid they should have
toward rewarding the man with the more by giving points for posing. to work for their money. This is what I’m
biggest muscles, and how did the art The outside observer to our sport objecting to, and why I say we must add
of posing lose its significance? would assume that training is the the posing round again.
I thought Lee Haney was the last of the toughest part of what we do, and How did you go about getting
ideal bodies, though of course you still posing is fun and easy in comparison. posing to count for a full one-third of
have men like Dexter Jackson with ideal That’s completely backward. I the athlete’s scores in your events?
bodies today. But sometimes you see remember when we used to practice Many fans have speculated that it
guys who win and you feel like, how did our routines after working out, we were might lead to men with superior
this guy win with his stomach sticking sweating much more when we did that posing skills beating those who
out? How can anyone win without being than we did during training. It was so actually have better physiques.
able to do a vacuum? How can anyone strenuous. It is so difficult to be able to There is some resistance on Jim
win without the right proportions? Yes, simultaneously flex your calves, your Manion’s part, I feel, even though Jim
he had the most muscle mass, but he was thighs, your legs, your buttocks, your was very gracious and said, “Well, let’s
shaking when he was posing. He didn’t lower back, your whole back, your start off with the Arnold Classic events,
even hold the poses so that as an expert, deltoids, your biceps, your triceps, your include it there from this year on, during
I could judge him accurately. If I were a forearms and then have a smile on your the judging procedure.” We had a great
judge, I would say, hold each pose until I face at the same time. And to stand there meeting. With all these things, there
say thank you. Now I see the guys being like a statue, no shaking. Then slowly, are always compromises. It’s like in
asked to do a side chest pose, and all of gracefully, move into the next pose. That’s politics. Everyone has different opinions,
a sudden we see them moving around very difficult to do, very challenging, and then you compromise, so everyone
and shifting because their stomach that’s why they hate it. That’s why they kind of gets their way, in a way. That’s
immediately starts sticking out. They don’t want to have it as one of the rounds, how you move things forward. So we
can’t even do a vacuum to show their compromised, and we said OK, we’ll
rib cage like in the old days. So I said, start with the Arnold Classic this year,
how can this guy be a champion when and if that goes well we can talk further.
he can’t even hold a pose? How can he One issue that comes up is, how do you
be a champion when he can’t even do a judge it? What if someone is a fantastic
good routine? Yes, he has the best body, poser, but doesn’t have the best body,
the most muscular body, but he hasn’t and another guy has a fantastic body but
been able to really display it. I mean, you is a lousy poser? Who would get the title?
can have the best painting in the world, That’s up to the points. Let’s say you get
but if you don’t have right frame, and you 20 points for your physique, let’s say, and
don’t have the right lighting on it, you’re 18 for your posing. Another guy gets 19
not going to have a great show. In real points for his physique, and 19 for his
estate, it’s location, location, location. posing. He now has a chance to win. It’s
In bodybuilding, it’s presentation, all about points, just like in gymnastics.
presentation, presentation. You have to They add up the points from the various
show what you have in a very interesting rounds. Now, a guy who is a dynamic
and dynamic way. poser and has a great body can beat a
In the history of bodybuilding, guy who has a fantastic body but isn’t
bodybuilders have never had to walk that good of a poser.
around and continuously urge the Arnold, you have stressed many
people, the fans, the fanatics, to give times that you want to see a return to
them some applause. Some applause! a time when every pro bodybuilder
Not even a lot, just some. A lot of them can hit a vacuum pose. How do you
have these 22-, 23-inch arms, they’re suppose some of these men with
hitting the shots and no one is clapping. larger midsections, who have never
Why not? If you have to beg the audience come close to being able to pull a
to clap, how can you be a champion? vacuum, will be able to do that?
Muhammad Ali never had to ask anyone Let me tell you something. The
to clap for him, and neither did Sergio or only way you can do anything is if you
Franco. It was always a standing ovation practice. Repetition. If you want to
with those guys. So why are they having be a good public speaker, you have
this problem today that they can’t get to do many reps. You practice your
applause? Because there is no drama. “I started talking to the speech over and over until you feel so
We don’t have any of the excitement judges and asking, what are comfortable with it, that you can go out
anymore onstage, because it’s the same and have the audience in your hands
fucking routine. Every guy comes out you looking for? They told like putty. It’s all reps. Look at a man who
and does his double biceps, the lat me that the way the judging does a high-wire balancing act from one
spread, side chest, triceps, the back building to another. How many times do
shots, all clumsily from one to the next.
procedure and the rules you think those guys practice? You see a
And they can’t even hold it. I don’t want are set up lends itself to us little 7-year-old girl playing piano at the
to knock anybody. The idea is that we looking for the biggest guy. opera. How many hours do you think she
will be able to get better performances, spends practicing? I’ve had those girls
more drama onstage and better bodies, We’re only judging muscles.” at various events of mine, and a lot of

May 2016 [Link] MD 103

MD EXCLUSIVE!
then 30. Then you do it standing up. You out a certain weak point. It’s as simple
“There is no [Link] don’t practice and you practice. Then you do as that. Look, you can put me and Sergio
have any of the excitement it while posing. And you have someone together. And let’s say they want Arnold
there like we did. to win. They can say, I can’t let Sergio
anymore onstage, because it’s When I did my posing, my lat spread, win because he doesn’t have any peak
the same fucking routine. Frank Zane would call out and say, “What on his biceps. There’s no way I can vote
happened to the vacuum?” I’d say, “Well, for a guy without peaked biceps. At the
Every guy comes out and I’m out of breath. I can’t hold it anymore.” next contest, they want to have Sergio
does his double biceps, the lat He’d say, “Why should I give a shit about win. And they say, there is just no way I
spread, side chest, triceps, the that? I don’t see a vacuum, and I’m a judge could have Arnold win, his thighs aren’t
right now.” And Franco would say, “What as big as Sergio’s. You gotta have huge
back shots, all clumsily from about the thighs? You’re not flexing your thighs, so I could not vote for Arnold. It’s
one to the next. And they thighs!” Or I wasn’t flexing my lower back, always been very subjective. This is why
or they could see my stomach sticking we have all these judges, and the high
can’t even hold it.” out from the side. This is how we would and low scores are thrown out.
critique each other, and this is how we What do you think of the new
all perfected our posing. Every single Classic Physique division that Jim
day, we did that. At home, I’d sit down Manion added to NPC and IFBB
at any given time and hold my stomach events for this year?
in, because you have to train the brain We just have to watch it. It’s now
so it becomes second nature. It’s like new. We have to see how many more
me swinging a sword in a Conan movie. competitors it draws and how popular
When I draw the sword, I can’t think about it is with the fans. I will watch it and see
looking down to see where my sword is how it develops. I think Jim Manion is
so I can draw it. It has to be second nature, trying hard to have both, the monsters
and you get that from doing it a thousand and the classic physiques. Again, this is
times, over and over. In a “Terminator” part of the compromise.
movie, how do I drive a motorcycle with You’ve already introduced
one hand, draw a shotgun, cock it and sweeping reforms to bodybuilding
shoot a lock off so I can drive through a that could soon impact how the
gate? Lots and lots of practice. If you tried judges choose winners. Do you see
doing that without practice, you would this potentially affecting who our
probably crash the motorcycle. So my champions will be?
point is that the bodybuilders have to The important thing is that we go
practice doing the vacuum and keeping and we have the most spectacular
their waist in. They have to practice to physiques, with the most spectacular
smile and look friendly, and to look like a posing routines, the most ripped
champion, not like, oh my God, I’m gonna physiques with the best vacuum, all
die in three more minutes. That’s what a of that together. That’s what we’re
lot of them look like onstage. I think that looking for. I think it could easily be
the guy who looks great, who can smile the same guys who are winning now,
and look like a champion, and who can with a little more adjustment; they
have an excellent posing routine, that guy could pull it off. They’ll work harder
has a great shot at winning. That’s exactly on their posing. Right now, there’s no
why we want to go with this thing, so we reason for it. When they will be judged
get back to a great body and we don’t just on their posing routine and creativity,
reward the huge lumps. Right now, they’re their proportions and vacuum, then
getting bigger and bigger, because of all they’ll be perfect. It’s just a matter of
the various things that people take and us leading the way to get them back to
all that. But I don’t see the performance where we once were.
improving. Arnold, thank you so much for your
We can talk about changing the time and for your many contributions
criteria all day long, but in the end, to the sport. It’s been an honor.
them say they practice four to six hours isn’t the judging going to be subjective, You’re welcome, and I appreciate all
a day. So if someone is willing to practice and based on the personal preferences the coverage and pages that MD has
four to six hours a day to be the best of each judge on that panel? given to the Arnold Classic events every
at the piano, why can’t a bodybuilder I think that if they don’t want someone year, all the promotions, and for Mr.
spend some time practicing his posing to win, there’s always a way of pointing Blechman’s contributions to the sport.
and holding a vacuum? You can only do
the vacuum if you send the signal to the
brain that your stomach can be pulled Ron Harris got his start in the bodybuilding industry during the eight years he worked in Los
back and into the rib cage. But you have Angeles as Associate Producer for ESPN’s “American Muscle Magazine” show in the 1990s. Since
to practice that. You have to sit down, 1992 he has published nearly 5,000 articles in bodybuilding and fitness magazines, making him the
hold your breath and pull your stomach most prolific bodybuilding writer ever. Ron has been training since the age of 14 and competing as a
in, then hold it like that for seconds at a bodybuilder since 1989, and maintains the popular website [Link], most notable
time. Then for 10 seconds, then 20 and for its blog “The Daily Pump.” He lives with his wife and two children in the Boston area

104 MD [Link] May 2016

 BY RON HARRIS
PHOTOGRAPHY BY MIKE NEVEUX

106 MD [Link] May 2016

 DEXTER, THE KING OF DELTS?
MASTER SHOULDER There are certainly a few men in the IFBB who have bigger shoulders than

CRAFTING WITH Dexter Jackson. Athletes like Dennis Wolf, Justin Compton, Big Ramy and Branch
Warren all have massive cannonball delts that are almost as big as their heads.

FIVE-TIME ARNOLD Dexter’s shoulders are round and full, but it’s the detail that really sets them
apart. When The Blade squeezes into a crab-most muscular pose, you can clearly

CLASSIC CHAMP identity each and every splintered muscle fiber standing out in bold relief, an
explosion of grooves and striations. The combination of that round fullness and
etched-out detail makes for what is probably the most perfectly crafted set of
DEXTER JACKSON delts in the IFBB today.

May 2016 [Link] MD 107

OVERHEAD PRESS
As I have tried to emphasize, the way Dexter trains now is not the way he has always trained. Bearing that in mind,
he stresses that beginners should use mostly free weights as he did for over two decades, rather than machines. “I was
never a big fan of military presses because I got a beter feel with dumbbells, but one or both of those movements are
what beginners and intermediates should be doing as their core shoulder-pressing movement,” he notes.
For a good 15 years or so, heavy dumbbell presses worked perfectly for Dexter as his go-to shoulder-pressing
movement. It was only fairly recently that Jackson got away from seated dumbbell presses, as he found that staying “in
the groove” with the heavy dumbbells he used was becoming increasingly diicult, and all it takes is one slip out of that
groove to tear a rotator cuf. He did try to continue doing dumbbell presses for a while, and found that he could do them
for a couple of weeks with no issues. Ater that, his shoulder joints started to ache badly.
Eventually, Dexter had to say goodbye to dumbbell presses for good (except for doing them in the occasional photo
shoot). So now, various shoulder press machines serve the same function in his workouts. “I can still go heavy on those,
but I have much beter control of the movement itself,” he explains. “With a machine, I can also
do things like space my hands closer or farther apart for a slightly diferent feel, or set my
elbows a litle forward or backward of my shoulders to switch up the pressing angle.”

There’s a lot of talk now about classic physiques, especially since DIFFERENT ERAS IN
an entirely new division was created to showcase that particular DELTOID TRAINING FOR DEX
set of ideals. Let’s not lose sight of the fact that we still do have It’s common for younger guys to assume that the way a
a few men in the open class who carry on that tradition that was top pro trains now is the same way he’s always trained. In
established with earlier stars like Steve Reeves and Frank Zane, rare cases, that’s accurate. When you have a 46-year-old
then continued on with names like Paris, Labrada and Benfatto. man who has been competing since he was a 135-pound
Like all those men, Dexter’s shoulders are critical components of a bantamweight in 1991 and is now 240 pounds onstage, it’s
sum total that simultaneously radiates aesthetic beauty and rugged safe to say his training has shifted and evolved over the
power. They’ve helped carry him to 23 pro wins and counting, decades— due to experience, wear and tear on joints and
so far, so to call those shoulders “moneymakers” wouldn’t be so simply different needs from his days as a hungry young
off base. Excellent shoulder development is a must to be a great pup striving to add raw mass.
bodybuilder, plain and simple. In Dexter’s early days, a handful of dumbbell

108 MD [Link] May 2016

 the presses,” he says. “If I did presses on their own as straight sets, it was
mostly my front delts that I felt doing the work.”
As time went on, eventually his rotator cuffs began to irritate him, a
common result of using the Smith machine or any type of the same pressing
machine for the chest or shoulders for too long; a phenomenon strength
coaches refer to as “pattern overload.” Barbell military presses were an
option he tried a few times, but Dexter ran into the same problem of too
much anterior deltoid stimulation. Behind-the-neck presses did a better
job of involving the medial deltoids (side heads), but they turned out to be
pure murder on his rotator cuffs. Dexter discovered that dumbbell presses
were his best option, and relied on those for the next few years as his staple
pressing movement for shoulders. “They allow you to press straight up,
without the internal rotation of the shoulder joints you get when you press
to the front with a barbell or on the Smith, or the external rotation that
happens when you press to the rear.”
But you know what they say: all good things must come to an end. They
served him well for a long time, but there came a point a couple of years
ago when Dexter realized that dumbbell presses were not a safe movement
for his aging shoulder joints anymore. “I’ve trained very smart and have no
injuries, but my joints have still gone through a lot of wear and tear over the
years,” he explains. Let’s take a look at what this amazing iron veteran does
for his shoulders today.

movements served him well: lateral raises,

bent laterals, front raises and seated presses.
The younger Dexter would alternate between
pressing with dumbbells or the Hammer Strength
behind-the-neck press machine. “My shoulders
responded very well,” he recalls. By the time
he was a couple of years into his pro career,
Jackson was a huge fan of supersetting dumbbell Dexter built those kick-ass shoulders the
side laterals with seated presses using a Smith
machine. “I got really into pre-exhaust supersets old-fashioned way, with years of hard work
for a while there, because I found it allowed me
to feel my medial delts working a lot harder on on just a few basic exercises.
May 2016 [Link] MD 109
 REAR LATERALSS
(
(NOT SHOWN))
Dexter’s’ two favorite
f methods off hit--
ting
ti g rear d
delts
l are to do d them
h seated d and
leaning
l g over with dumbbells, or siting g
backward
b on a pec flye y machine. Four seets
of
o 12-15 reps
p are all it takes. “You have too
llearn to really
y make each rep of every y set
ccount,” he says.y “If y you really
y concentra ate
a and force the muscle to work hard, y you’lll
see that yyou don’t need to do a lot of seets.
But I do think
t itt needs
eeds to be said
sa d that
t at foor
m me and probably y most gguys,
y the rear deelts
n need jjust slightly
g y higherg reps than the
oother two heads. I know that I don’t reallly
start feeling
g them until I g get past 10 repps.”

DUMBBELL LATERAL RAIS

SES
Dexter has been doing lateral raisess
y MD readers weere
since before a lot of you
born,
b , and he’s mastered a few variation ns
of
o this staple for capping g of the mediall
deltoids.
d Sometimes
S he will do the
standard two-arm standing g version. At
other
o times,, The Blade will do his laterals
one
o arm at a time, bracing g the non-worrking
a arm on an adjustable
j bench set at a high
iincline for stabiliy.y
““Usuallyy I will do 10-12 reps with onee
a arm to failure, then immediately y transffer
tthee dumbbell
du bbell to the
t e other
ot e arm
a for o 10-12
0 2
mmore reps.” He might g do these as straight
ssets, or if he is feeling
g feisy
y and wantss to
ccrank up the intensiy y, Jackson will keeep
sswitching g back and forth until he is onlly
a able to get
g two to three reps per arm.

“I do lift heavy, but not so heavy that

I sacrifice the whole reason I am
training, which is to create the most
perfect physique I am capable of.”
110 MD [Link] May 2016
 And then there’s the version of single-arm dumbbell
lateral raises lying sideways on an incline bench, made
famous by the Austrian Oak back in the ‘70s. You’ve no
doubt seen classic black-and-white Art Zeller photos
of Arnold doing them at the original Gold’s Gym. The
position of the body, sideways on an incline bench set
to about 45-50 degrees, forces you to stay strict and
makes recruiting other muscles than the side delts
almost impossible.
“I used to use 45s all the time for regular laterals,”
Dexter says. “I can’t handle more than 25 pounds doing
them this way [lying sideways], but I can feel them
working the fibers down to the bone. Everybody should
at least give these a try.”

BARBELL FRONT RAISES

Dexter always incorporates an exercise for the anterior or front deltoid. He
may use dumbbells every once in a while, but more oten he prefers using either
a short straight bar, or an EZ-curl bar. “I like to use diferent grips, too,” he points
out. “One week, I will have an overhand grip on the bar, and the next workout I
will go underhand. Each one of those gives you a slightly diferent feel.”

May 2016 [Link] MD 111

DEXTER’S PRO WINS
2002 British Grand Prix
2003 Show of Strength Championships
2004 Iron Man Pro
2004 San Francisco Pro
2004 Australian Pro
2005 Arnold Classic
2006 Arnold Classic
2007 Australian Pro
2008 Arnold Classic
2008 Australian Pro
2008 New Zealand Proo
2008 Romanian Pro
2008 Mr. Olympia
2011 FIBO Power, Germmanyy
2011 Masters Pro World
rld
2012 Masters Mr. Olyympiaa
2013 Arnold Classic
2013 Australian Pro
2013 ijuana Pro
2014 Dubai Open
2015 Arnold Classic
2015 Arnold Classic Australia
2015 Arnold Classic Europe

UPRIGHT ROWS
Every bodybuilder does some form of press for shoulders, but
not all take advantage of another excellent compound movement
that works all three heads of the deltoids, along with assistance
from the traps. Dexter is shown using a barbell here, but he
tends to prefer using dumbbells instead. “I am able to control
the movement path beter with them, and I am also able to get a
more complete range of motion,” he adds. In both cases, he pulls
to the upper chest for a full contraction.

SHOULDER ROUTINE – 2016 “If you haven’t been making any gains, don’t
DUMBBELL LATERAL RAISES, ONE OR TWO ARMS 4 X 10
FRONT RAISES WITH EZ-CURL BAR
MACHINE PRESS
4 X 10
4 X 10
always think the solution is more training.
DUMBBELL UPRIGHT ROWS 4 X 10 Most of the time, the solution is less training
DUMBBELL OR MACHINE REAR LATERALS 4 X 10 and more rest.”
SHOULDER WORKOUT – 2008
SEATED DUMBBELL PRESS
WARM-UPS: 65 X 12, 80 X 12 DEXTER’S TRAINING SPLIT
WORK SETS: 100 X 10, 110 X 10, 130 X 8 MONDAY: QUADS
“ARNOLD” LATERAL RAISES TUESDAY: CHEST AND CALVES
WORK SETS: 25 X 12, 25 X 10, 25 X 10, 25 X 8 WEDNESDAY: BACK
REAR LATERALS ON PEC FLYE MACHINE THURSDAY: DELTS AND HAMS
WARM-UPS: 100 X 15, 120 X 12 FRIDAY: ARMS
WORK SETS: 130 X 15, 150 X 15, 180 X 12, 200 X 12

112 MD [Link] May 2016

DEXTER’S TOP 4 HEAD-AND-SHOULDERS ABOVE THE REST
Dexter’s career record and list of unique accomplishments is so well known that
SHOULDER-TRAINING TIPS they hardly even need to be mentioned anymore. The man is practically a living legend
in the sport of bodybuilding. As for his shoulders, they have to be among the best-
developed our sport has ever seen— if not for pure size, then certainly for the incredibly
1. TRAIN SMART, round caps of his side deltoids and the stunning striations and separations visible in all
NOT JUST HARD three heads. Dexter built those kick-ass shoulders the old-fashioned way, with years of
“If you have any desire to stay in this sport hard work on just a few basic exercises. His shoulder routine has changed and adapted
a long time, you have to learn to pay atention to his current needs as the years have gone by, as it should. Certainly, Dexter has
to your body and not ignore warning signs. enjoyed his astounding longeviy in this sport in large part due to his training smart and
Whenever you feel a strange ache or pain that avoiding the ypes of injuries that sent many of his former peers into retirement. Train
could be the beginning of an injury, don’t try to hard and train smart like The Blade, and maybe you too can look your absolute best at
‘train through it’ and just hope for the best. Take an age when most men have already begun a steady physical decline. You will have a
a week or two of and don’t train at all. Crazy? physique that is head-and-shoulders above the rest of the men your age!
This is what I have always done, and I have
never had a training injury. Not one. I don’t think
too many guys training hard for 15 years can
really say that.”

2. USE GOOD FORM AND NEVER

WORRY ABOUT THE WEIGHT
“I consider myself a bodybuilder, and a
bodybuilder shouldn’t worry about the weight he
uses. A bodybuilder’s main concern should be
the feeling in the muscle and working it as hard
as you can. That’s how you stimulate growth,
with good form and a strong mind-muscle
connection. Too many guys have this powerliter
mentaliy, where they think that they need to
use maximum weights all the time. Their form is
terrible and I am sure they are not even feeling
the muscle work. I do lit heavy, but not so heavy
that I sacrifice the whole reason I am training,
which is to create the most perfect physique I
am capable of.”

3. OVERTRAINING
CAN KEEP YOU SMALL
“The first few years I was training, I was
sure that more was beter. Work out more days
a week, do more exercises, more sets. You
know what? My gains were horrible. Only ater
I started talking to more people and reading up
on recovery did I realize that I might have been
screwing myself. Once I started cuting back on
how much and how oten I trained, the muscle
mass started to come, finally. If you haven’t been
making any gains, don’t always think the solution
is more training. Most of the time, the solution is
less training and more rest.”

4. USE MACHINES
WHEN NEEDED
“Most guys will find that ater they have been
training hard and heavy for many years, certain
free-weight movements are too risky to continue
doing. A lot of guys get hurt as they get older by
insisting on doing all the same heavy, free-weight
movements they have been doing since they were
starting out. But the joints and connective tissues
do experience wear and tear. You can substitute
a lot of those movements with machine versions,
Dexter has enjoyed his astounding longevity in this
and still get great workouts and results. But if sport in large part due to his training smart and
you are going to be stubborn and do exercises
you have no business doing anymore, you’re
avoiding the types of injuries that sent many of his
going to get hurt sooner or later.” former peers into retirement.
MD 113
 DALLAS
MCCARVER
AND MATT JANSEN
ARE BUILDING
THE PERFECT
BEAST BYPHOTOGRAPHY
RON HARRIS
BY MICHAEL NEVEUX

116 MD [Link] May 2016

May 2016 [Link] MD 117
 First of all, how did you meet Matt, Kentucky, about six hours apart. He moved or an obnoxious asshole. He’s the
and how did you end up working to Knoxville, and I moved to Chattanooga, hardest-working man I’ve ever
together? both in eastern Tennessee, so we’re about met in my life, and I’ve met a lot of
I met Matt through social media, and 45 minutes apart now. hardworking dudes. When I reached
Justin Compton. Me and Justin turned pro What did you two have in common out to him, the information he gave
around the same time, so there was always that made you realize it would be a me was all accurate and reliable.
a mutual respect. We always kept in touch very productive partnership? Then, from the first time we trained
and would text. I knew Matt was friends Work ethic, and I saw that from the first together, I was like … yeah, that’s
with Justin and had been training with him. time we trained together. Most people, what’s up. We just clicked as people,
I had a few questions, and I had heard when they try to motivate me in the gym, and our philosophies are a lot alike.
that Matt knew his stuff. So I reached I just wanna punch ‘em in the face. If A lot of it even goes down to core
out to him, and asked for some advice. someone were to yell at me the way some moral values. He’s a good person,
Every piece of advice he gave me was of these YouTube workout guys do in their and I try to surround myself with
helpful. Then, we just kind of developed videos with people, I’d slap the teeth out good people. As you know, there are
a friendship. At the time, I was living of their head. Matt has a way of motivating not a lot of them in this industry.
in Memphis and he was in Lexington, me without being a complete douchebag What are some of the unique
or favorite training techniques
that Matt likes to use in workouts?
How does the way you train now
differ from what you were doing
before?
When I started working with Matt,
I threw everything I knew about how
to lift out the window. It was a very
humbling experience. I had to learn
how to train with heavy weights,
and I had to do it in the manner that
he wanted me to do it. It was such
a challenge for me to take two or
three plates off and learn how to
do the exercise the way he wanted
it done. So if he says he wants a
four-second eccentric, he means a
fucking four-second eccentric …
don’t cheat it, ya know? Control the
weight. Overall, it’s just attention
to detail and very strict form on
everything. Eventually the weights
all went back up, but now I’m getting
so much more out of them.
How about nutrition— what are
some ideas and techniques Matt
was able to share that made a big
difference in results?
That was the biggest change.
Before I worked with Matt, I was
eating 12, 14, sometimes even 16
ounces of meat protein per meal.
He opened my eyes to the theory,
or I’d say it’s a fact, that your body
can only utilize so much protein at
“If someone were to yell at me the way some of these one time from direct sources. After
that, your body tries to convert it
YouTube workout guys do in their videos with people, to carbs or use it for energy, rather
than breaking it down into amino
I’d slap the teeth out of their head. Matt has a way of acids and building muscle tissue
motivating me without being a complete douchebag or like it should. I went from eating
12-14 ounces of protein per meal
an obnoxious asshole.” to six to seven ounces. It seems
like it’s working all right. I fluctuate
between 295 and 305. We calculate
all my indirect protein into it, too.
So if you eat oats, a lot of people
don’t realize that a cup and a half
of oatmeal has about 10 grams of
protein in it. Another thing is, Matt

118 MD [Link] May 2016

“When I started working with Matt, I threw
everything I knew about how to lift out the window.
It was a very humbling experience.”
calculates your protein needs from
your lean body mass. So if you’re
a 300-pound individual with 10
percent body fat, that’s 30 pounds
of your body that does not need to
be fed with protein. I’m healthier
than I’ve ever been. My blood work
since I’ve been working with Matt
has been perfect. My energy is way
up, and my strength is still very
high. He’s put me on a whole list of
health supplements (see sidebar,
“Daily Health Supplements”) and I
feel so much better in general now.
Generally speaking, what do
you think bodybuilders put far
too much importance on, and
what do you think they don’t pay
enough attention to?
They don’t put enough
importance on their health. They
put too much emphasis on this
hardcore “more is better” mentality.
You gotta lift more, eat more and
take more stuff. In reality, more isn’t
better. Smarter is better. Healthier
is better. That’s the biggest
difference since I started working
with him. I’m just healthier. And
when you’re healthier, your body
performs better. When I train, I’m
not sore and stiff all the time like I

May 2016 [Link] MD 119

used to be. He’s got me stretching, and
doing all kinds of tissue work. I don’t
think people put enough importance
on their health because they’ve never
really stepped back and looked at how
unhealthy they really are.
Let’s talk about how different Matt
is as a coach. First off, many coaches
only handle training, or nutrition and
supplements. Jansen does both. Why is
that important?
You wouldn’t want your head football
coach to just coach the defensive line. It
all goes together. Realistically, how can
somebody’s dietary needs be addressed
if you don’t even know what kind of
intensity they’re training with, or what
kind of volume they’re using? How can
you know how much somebody needs to
eat if you don’t know what kind of energy
and calories they’re expending?
Matt is also your training partner.
So he isn’t just texting or emailing
you workouts to follow. He’s in the
gym with you putting you through the
workouts. Why is that so much more
effective?
I don’t think some of these coaches
really understand the demands that some
of these workouts take that they’re putting
down on paper. It might look good on
paper, but I don’t think they understand

TRAINING
SPLIT
DAY 1
Back – focus with heavy
compound movements.
Biceps Blood Work
DAY 2
Chest
Front and Side Delts
Triceps Blood Work
DAY 3
Hamstrings/Glutes
Calves
DAY 4
Back – machine work and
pulldown movements.
Rear Delts
DAY 5
Arms, abs
DAY 6
Quads
DAY 7
Of

120 MD [Link] May 2016

OFF-SEASON GAINING DIET
TRAINING DAY MEAL LAYOUT – JANUARY 25, 2016
Meal 1 5 whole eggs
150 grams of raw oats
100 grams of blueberries
32 grams of almond buter
3 grams of omega-3s
1TB of flaxseed
On Back and Leg-training Days
6 whole eggs
3 muins (any kind, large size)
Meal 2 – Pre-workout Meal
500 grams of any cooked potato
6 oz of 90/10 grass-fed beef, cooked
14 grams of coconut oil
75 grams of cooked greens
Meal 3 – Post-workout Meal
350 grams of jasmine rice, cooked
6 oz of chicken, cooked “More isn’t better. Smarter is better.
70 grams of avocado
Meal 4 450 grams of sweet potato, cooked
Healthier is better. That’s the biggest
6 oz of ground turkey, cooked (93/7 or close) difference since I started working with him.
Meal 5 6 oz of 90/10 grass-fed beef, cooked I’m just healthier. And when you’re healthier,
3 whole eggs
210 grams of jasmine rice, cooked
your body performs better.”
1TB – Flaxseed
Meal 6 350 grams of egg whites
4 slices of Ezekiel cinnamon raisin or 5 slices
of regular Food for Life bread
32 grams of almond buter
1 TB of flaxseed
(you could make French toast here if desired)

INTRA-WORKOUT LAYOUT
(Sip on this pre-, during and post-workout, and start to sip on the
way to the gym)
30 grams of aminos/BCAAs
5 grams of glycerol
5 grams of citrulline malate
4 grams of taurine
5 grams of creatine
10 grams of glutamine
2 grams of beta-alanine
75 grams of carbs from dextrins – 1 liter of water and 75 grams of
carbs on leg- and back-training days (if you can stomach this, you
can bump this to 100 grams)

DAILY HEALTH SUPPLEMENTS

TUDCA – 250 milligrams (1 capsule) taken at meals 1, 3 and 5
NAC – 600 milligrams (1 capsule) upon waking/mid-day/prior to
bed
Maximum Milk Thistle – 1 capsule, a.m./p.m.
Ubiquinol – 1 capsule, a.m./p.m.
Curcumin – 1 capsule with breakfast
Pantethine – 600 milligrams, meals 1 and 4
Plant Sterols – 2 grams, meal 1
Resveratrol – 200 milligrams, meal 1
Vitamin K2 – 100 micrograms (mcg), meals 1 and 4
Omega – 6 grams daily

May 2016 [Link] MD 121

 to bui
buildld my
y cli
cllient
client
ntt bas
base from. From that point on, aapply them myself.f Iff you look at a Bill Belichick
JANSEN SPEAKS: t’’s just
it’s
it’
it just been continuing to develop myselff as
a coach. I also think it’s ’ important that I show
oor anyone else off his caliber, there are a lot off
ggreat coachesh who h were not great athletes.
hl

The Man Behind advances myself.f I love bodybuilding, and did

my first show in 2010. I realized early on that
my git ts lie more in helping the genetic elite
T

n
That’s

needs
’ where I ffound my niche. These guys need
a coach. Dallas will be the first one to tell you hee
d di i h
direction; d someone to b
he needs be h
d

ds-
hands

Dallas’ Latest Gains m

beter themselves rather than having those git
myself.f I’ve’ channeled my passion and energy
iinto helping others who have the abiliy to go ffar
ts oon with him. He has git
a
ts that I don’t’ possess,
and vice versa. He looks to me ffor a leadership
rrole, and I provide that ffor him. So I don’t’ really
Mat, what is your background,
background both beyond what I could, could physically.
physically get caught up in the fact that I’m not 300 pounds,
pounds
in formal education and experience as a Generally speaking, what do you think because realistically it’s not in the cards for me.
bodybuilder and a coach? bodybuilders put far too much importance on, I could do everything Dallas does and not look
Bodybuilding was something I was always and what do you think they don’t pay enough like him, and in many ways I do. We’re in the gym
interested in. My mom still remembers me atention to? together every day, and clearly I don’t have the
looking at the magazines at the market when I I agree with what Dallas talked about 100 same response that he does. I could either dwell
was 6 or 7. I initially went to school to become percent, that health is a factor few bodybuilders on that and be a lesser coach, or realize that we
a physical therapist. Ater doing some clinical think about enough. But another thing that all have diferent gits that we need to maximize
work, I realized it wasn’t where my passion really grinds my gears is this idea of “flipping for the beterment of others and ourselves as
was at. I was more into the performance side the switch” once prep starts. You see it on social well.
of training, so I changed my major to exercise media posts all the time. They put too much Another great example is Chris Aceto,
science. I also played soccer at North Georgia emphasis on the prep itself, and not enough on someone I look up to a lot. Yes, he had a very
College, a Division II school, but I got a couple the progress they should be making in between good physique, but the physiques he has helped
of concussions that forced me of the field and prep phases, in the of-season when you can build over the years have been much beter. That
into the gym. That grew my love for training. and should be improving. There’s a lack of focus takes nothing away from him, in fact I think it
From there, I focused my own studies on the for them in the of-season. For whatever reason, speaks more highly to his skills and the fact that
bodybuilding side of things, muscle insertions guys and girls don’t train hard, and they aren’t he recognized what he was truly good at.
and atachments, function, focusing especially consistent with good nutrition. Then all of a What improvements has Dallas made
on the best ways to train for hypertrophy. From sudden, they post these statuses about how they since he started working with you? What
that point on, I was blessed to be able to work flipped the switch, and now they’re going to get improvements are you still looking to make?
with some very good individuals. The first three serious. I think that’s where Dallas and I really One of the things I am proudest of with Dallas
became an IFBB Figure Pro, an IFPA natural pro separate ourselves. With us, the switch is never is the evolution and development I’ve seen in him
bodybuilder and a bodybuilder who just placed turned of. There might be diferent phases and mentally since we started working together. He’s
fith as a middleweight last year at the NPC diferent goals that we have throughout the year, on a diferent level now. He believes in himself
Nationals. So I had a great initial pool of athletes but whenever we go to the gym, the purpose is more than ever, and I think that’s crucial. I say
to work. It’s not to go through the this to everyone I work with. When the right
motions or do things halheartedly. I mental aspects are in place, the physical results
think that really makes a diference, will follow. If you’re always down on yourself and
and it’s why Dallas is progressing doubting yourself, if you don’t believe in what
the way that he is. Whenever we go you’re seting out to do, your progress will reflect
to the gym, regardless if his next that. If you do believe in yourself and that you
contest is five weeks away or 45 have a git you are going to make the most out of
weeks away, the focus is on being by working as hard as you can, your results will
beter than he was at his last show. also reflect that mindset.
In order for the sport to grow, there As far as physical improvements, one of the
needs to be more of an emphasis on main things I said right of the bat with Dallas
training and nutrition. If you’re doing is, we have to hammer your legs hard. They just
everything 100 percent year-round, weren’t on the same level as his upper body.
your end result will always be beter We focused on them for six months, training
than if you slacked of and only them twice a week. Dallas was really lacking in
worked hard during prep. his adductors, so we hit those with both direct
You’re not a pro, and you’re not work as well as wide-stance movements. He
300 pounds ripped with 23-inch was also known for having tremendous shoulder
arms. Do you ever have to deal development, but lacking in the chest. Now his
with people who question your chest matches his shoulders, which I’m really
credibility as a coach, and think it’s proud of.
ridiculous for someone who isn’t a As far as what needs to be improved, his back
huge freak to be giving advice and is not yet at the level of a Mr. Olympia finalist.
coaching guys like Dallas? Now we are cuting leg training down to once a
I have had to deal with it, and it week, and hiting back twice a week with diferent
used to bother me a lot more than it workouts. That’s one area I want to bring up to
does now. The more success I have complete his look as we move toward the Mr.
as a coach, the less it registers. I Olympia this year.
look up to other coaches not only in
this industry, but in all pro sports. To contact Mat Jansen for coaching services,
I try to take things from them and please email him at matjansen8@[Link].

000 MD [Link] May 2016

what it takes to get through some of the stuff they
type up. With Matt, it’s very easy to follow what
he says, because he’s right there beside me
doing the same exact sets and reps. It might not
be the same exact weight, but he’s pushing me.
Pound for pound, he is one strong SOB. Having
someone go through it with you, they know what
it takes. They know what it feels like. It’s far more
productive this way. Sometimes, we’ll finish a
workout and go, Man, we overdid it. Or other
times, we’ll say, We still got four more sets left of
this … let’s do it. I don’t have to tell him how it
feels, because he knows.
Here’s something that I have had to deal
with, not being 300 pounds ripped myself.
Many in our industry seem to associate more
credibility with bigger, freakier physiques.
They assume that the biggest guys know the
most. Matt is not a small man, but he’s not
the size of you or a Big Ramy. Do you ever
have to deal with people who don’t think he
can provide valuable advice simply because
you’re not the size of a Mr. Olympia finalist?
That’s a great point. Let’s use a body part as
an example. Say you want to grow your arms.
If you’re smart, and most people aren’t smart
enough to think this way, you don’t go straight to
the guy with the biggest arms and ask him how
he got ‘em that way. Chances are, he has some
tremendous genetic gifts when it comes to biceps
and triceps. You go to the guy whose arms looked “I am in the same lean
like toothpicks three years ago, and now he’s built
a reputable set of bi’s and tri’s. That’s Matt. He’ll condition now at 300
tell you he’s not the most genetically superior
individual. But look at his pictures from two or
pounds as I was at 275
three years ago, and look at him now. He’s up to before I started working with
230 pounds and he’s not fat at all. He’s growing
just as fast as I am. I look at him and his progress, Matt. So that’s 25 pounds of
and I’ll be honest. The biggest motivator for
me is to not get out-gained by my coach. He’s
pure lean tissue gained.”
progressing just as fast as I am. He’s not 300

pounds, but it’s all relative. Matt didn’t

start out anywhere near as big as me.
What improvements have you
made since you started working with
Matt in late June/early July of 2015?
What improvements are you still
looking to make?
The improvements speak for
themselves with the progress pics I post.
The biggest thing we’ve improved on
are my legs, especially from the back.
My quad sweep has come up, my hams,
my glutes— my whole lower body has
exploded since working with him. And
just overall size and thickness. I am in
the same lean condition now at 300
pounds as I was at 275 before I started
working with Matt. So that’s 25 pounds of
pure lean tissue gained. When I won the
California Pro, I was 260. Three months
later at the Mr. Olympia, I was 272, and
those were improvements made while
prepping!

May 2016 [Link] MD 123

124 MD [Link] May 2016
 BY RON HARRIS

THE CLASSIC AGE

If you ask older
bodybuilding fans what they
consider to be the “golden
age” of physique competition,
the answer will depend on just
how old they are. All will agree
that modern bodybuilding
has veered sharply away
from its original ideals of
crafting perfectly shaped
and proportioned physiques,
athletic yet aesthetically
beautiful— not unlike ancient
Greek sculptures depicting
athletes. In the 1940s and 50s,
Steve Reeves epitomized the
heroic, muscular look and
parlayed it into a film career
portraying Hercules. In the
1960s, physiques began to
grow in size yet retained the
same aesthetic proportions, as
witnessed in champions like
Sergio Oliva and Bill Pearl.
The ‘70s saw more muscular,

FROM LEFT TO RIGHT: SHAWN RHODEN; PER BERNAL, ARNOLD; JIMMY CARUSO, DEXTER AND CEDRIC; PER BERNAL, SERGIO; JIMMY CARUSO
classic perfection in stars
like Arnold, Robby Robinson
and as the decade neared its
end, Frank Zane. Zane’s awe-
inspiring package of shape,
condition and a presentation
that was both powerful and
graceful allowed him to hold
the Mr. Olympia title for three
consecutive years, even though
at 5’9” and 185 pounds, he
was consistently outsized by
more massive rivals such as
Robby and Mike Mentzer.
The ‘80s was a decade many
feel reached the pinnacle for
physiques that exuded both
classic beauty and rugged
power, as witnessed in Bob
Paris, Mohamed Makkawy, Lee
Labrada, Francis Benfatto and
of course, the man who held
the Mr. Olympia title for most of
the 1980s, Lee Haney. Though
Haney was undoubtedly a big
man at 250 pounds onstage,
he still had wide clavicles and
narrow hips. His waist was so
small that he was easily able to
pull a vacuum in poses like the
front double biceps and front
lat spread.

May 2016 [Link] MD 125

 THE PARADIGM SHIFTS TO MASS
Most point to the 1990s as the tipping point when shape, proportions
and dramatic V-tapers began to take a backseat to raw bulk. Part of the shift
occurred because both leg and back development were suddenly being
emphasized more than ever before, thanks to the freaky wheels of men like
Tom Platz, Jeff King and Tim Belknap, and the “manta ray” back of Haney.
Bodybuilders were spending a lot more time at the squat racks and deadlift
platforms, in many cases working with powerlifter-type weights. Some of
their “cores,” or midsections, got thicker along with their lats and quads.
Others like to blame Dorian Yates for turning the tide toward mass. It’s
true that Dorian took the standard of size and condition to a higher level
than any Mr. Olympia champ who preceded him. Yet ironically, he didn’t
have a blocky shape or a gut onstage. A few other mass monsters of
his era, such as Nasser and Jean-Pierre Fux, did. Countless others
would unintentionally blow out their midsections in their efforts
to match the new freaky standard for mass. Yet there were still
plenty of physiques in the pro ranks of the ‘90s with classic
shape and proportion in varying sizes: Flex Wheeler,
Shawn Ray, Kevin Levrone, Milos Sarcev and Chris
Cormier all come to mind.
As the new millennium began, the new reigning
Mr. Olympia, Ronnie Coleman, took insane mass to
yet another new and previously unseen level. His
midsection was fairly large for several of his later wins,
and other mass monsters like Markus Ruhl and Paco
Bautista were about as far from the classic ideals as we
had seen. Off the pro stage is where the truly ugly physiques
began to proliferate. Many amateurs went haywire with
overeating as well as heavy abuse of GH, insulin and SEOs like synthol.
We began to see droves of men who looked like they all rolled off the
same shoddy assembly line: bald, with gyno, raging acne, huge distended
bellies, and lumpy delts and arms shot to shit with oil. It seemed like the
beauty had been driven out of the sport of bodybuilding, supplanted by
an era of enormous but ugly beasts. Purists and fans who had followed the
sport in the past turned away in disgust.

CLASSIC PHYSIQUES OF TODAY

With the recent attention to bringing the sport back to a look that most
find more appealing, in large part thanks to Arnold Schwarzenegger’s
condemnation of the current state of affairs a year ago, there has been a
lot of buzz about changes being made. Ugly, blocky, distorted-looking
physiques will no longer be rewarded, while excellent structure and shape
will regain their former importance in judging. In all the debates and rants
about how bodybuilding has lost its way, many seem to be overlooking the
fact that there have always been stars with classical shape and pleasing
structure and proportions. The classic physique has not gone extinct. In
fact, there are several top pros competing right now who exemplify those
attributes both physically, and often in their gracefully powerful style of
posing, reminiscent of past masters like Ed Corney and Frank Zane.

CEDRIC MCMILLAN would be a fan of McMillan.

First and foremost in any Cedric is about the closest thing
discussion of the best modern- to a modern version of Arnold’s
day classic physique in pro 1970s physique as you will ever
bodybuilding today has to be find. Cedric, like Arnold in his
Cedric McMillan. Even Arnold prime, is 6’2” and weighs 270 to
himself praised his look as being Arnold’s stage weight of 230-240.
ideal, and went so far as to say he Yet Cedric has never caved in to
felt Big Mac was the deserving demands that he add more mass.
winner of the 2015 Arnold Classic, He chose to build and present
in his eyes (Cedric took fourth the physique that he found as
place behind Dexter, Branch close to perfect as he was able to
CEDRIC MCMILLAN and Justin Compton). It’s not craft. Cedric even opted against
surprising that Schwarzenegger supersizing his legs in spite of

126 MD [Link] May 2016

being advised to, since he finds the look of tree trunk thighs that rub
together unappealing. In terms of structure and muscle shape, Cedric has
a unique look that can only be described as artistic beauty. His shoulders
are broad, his waist is tiny and every muscle group flows seamlessly into
the next. Even cynics who sneer that today’s pro bodybuilders are bloated
monstrosities seem to be fans of Cedric.

SHAWN RHODEN
Shawn Rhoden’s physique inspires comparisons to ‘90s stars like Flex
Wheeler, Chris Cormier and Shawn Ray. “Flexatron” simply has amazing
structure and shape. Certain poses, such as his front and rear double
biceps, are awe-inspiring. Specifically, his variation of the front double
biceps shot, with a tilted angle to his arms and a cocked hip, harkens back
to the unique and commanding manner that Frank Zane hit that same shot
in the late 1970s. At 5’10” and 240 pounds, Shawn carries a decent amount
of mass on a light bone structure. Those stats aren’t massive by modern
standards, but they have been good enough to garner him three pro wins
and land him in the top three at the Mr. Olympia three times so far.

DENNIS WOLF
The Big Bad Wolf is yet another man who carries more than adequate
size with excellent shape. Toney Freeman might be “The X-Man,” but
when Wolf is at his best, no one possesses a better X-frame than he
does: impossibly wide and capped shoulders, a narrow waist and hips,
and huge, sweeping quads. Even the high lat insertions that critics have
dogged him about for the past decade he’s been a pro only serve to
add to his aesthetic appeal— they make his waist appear to be even
smaller and his shoulders and thighs even wider. Though greater size DENNIS WOLF
isn’t typically associated with a classic look, Wolf’s physique is far more
impressive in that sense when he is bigger and fuller. On the occasions
he mistimes his carb load and shows up flat, he tends to lose a lot of that
“pop” that makes his physique a living work of art.

WE BEGAN TO SEE DROVES OF MEN WHO

LOOKED LIKE THEY ALL ROLLED OFF THE SAME
SHODDY ASSEMBLY LINE: BALD, WITH GYNO,
RAGING ACNE, HUGE DISTENDED BELLIES,
AND LUMPY DELTS AND ARMS SHOT TO SHIT
WITH OIL.

IFBB CLASSIC PHYSIQUE

In the fall of 2015, NPC and IFBB Pro League President Jim Manion
announced the institution of a new competitive division: Classic
Physique, already being called CPD for short. “What we’re looking
for is something between Men’s Physique and Men’s Bodybuilding,”
he said. “We’ll do some posing. They will wear short, spandex
trunks. We’re basically looking for muscle density, symmetry and
everything else.”
The Classic Physique division appeals to those who either can’t or
have no desire to build the tremendous muscle thickness necessary
to succeed in bodybuilding today, and instead choose to focus on
shape, condition, proportion and presentation. How can we be sure the
physiques don’t start getting too big and turn this into bodybuilding?
Simple. There are weight limits in place based on a man’s height. For
instance, according to the pro guidelines for CPD, a man between
5’8” and 5’9” can weigh no more than 190 pounds (the weights are
lighter in the amateur NPC; 177 for this height range). This has already
enticed several IFBB pro bodybuilders, who were never quite big
and thick enough to succeed against the more massive men, out of
retirement. Tito Raymond, Danny Hester, Stan McQuay and Darrem
Charles are a few men who have expressed serious interest in getting SHAWN RHODEN
back up onstage again as Classic Physique pros.

May 2016 [Link] MD 127

 DEXTER JACKSON
There have been a few
“hybrid” physiques that
combine undeniably huge,
round and full muscles with
tiny joints and pleasing
structure and proportions. Flex
Wheeler was probably the
best example, along with early
‘90s star Thierry Pastel, and
now the reigning Mr. Olympia,
Phil Heath. But Dexter “The
Blade” Jackson personifies
this hybrid ideal even more so
than The Gift. Why? It mainly
comes down to structure.
Dexter’s clavicles are wider,
and he’s also done a better
job at keeping his midsection
small and tight. Dexter’s
shape and proportions are
nearly flawless, which is a big
reason he holds the record for
Arnold Classic wins, and is
also creeping up on beating DEXTER JACKSON
the record for pro contest
wins currently held by retired
legend Ronnie Coleman.
STEVE REEVES

DALLAS MCCARVER
Last but certainly not least
in this discussion of current
pros carrying on the proud
tradition of classic physiques,
we have 24-year-old Dallas
McCarver. At six feet tall
and 272 pounds onstage, his
waist is a mere 33 inches.
He’s gained over 30 pounds
of muscle since he turned pro
at age 21, yet he has been
extremely careful to keep his
waist small. It’s been said that
the only man who may stop
Phil Heath from beating Lee
Haney and Ronnie Coleman’s

LEFT; MIKE NEVEUX, TOP; PER BERNAL

record of eight Mr. Olympia
wins would be someone who
STEVE REEVES COLLECTION

shared his amazing shape, but

was taller and wider. It’s still
a bit early to say, but Dallas
does stand a chance of being
that man someday in the near
future. DALLAS MCCARVER

“WHAT WE’RE LOOKING FOR IS SOMETHING BE-

TWEEN MEN’S PHYSIQUE AND MEN’S BODY-
BUILDING. WE’LL DO SOME POSING. THEY WILL
WEAR SHORT, SPANDEX TRUNKS. WE’RE BASI-
CALLY LOOKING FOR MUSCLE DENSITY, SYMME-
TRY AND EVERYTHING ELSE.”
–NPC AND IFBB PRO LEAGUE PRESIDENT JIM MANION

[Link] May 2016

 DANNY HESTER
California’s Danny Hester is also 46,
yet like Tito, you would never know it. He
has been an enigma throughout his long
competitive career, often competing every
year for a while, then dropping off the
face of the earth for anywhere from two to
five years. Yet throughout it all, Hester was
always talked about as having one of the
most beautiful physiques of the modern
era. Though he turned pro at the 2013 NPC
Nationals, Danny has yet to compete as a
pro. At 5’6” and 170 pounds, he lacked the
mass to compete successfully as a 212 pro
alongside men like Flex Lewis and Jose
Raymond. Hester is tailor made for Classic
Physique.

STAN MCQUAY
Another Californian, Stan McQuay,
was able to carry enough size to match
his spectacular shape to do fairly well
as a 212 pro, winning two pro shows and
TITO RAYMOND DANNY HESTER placing seventh on two occasions at the
212 Olympia Showdown. Stan took a break
from competition in 2012 and 2013, and
returned just once more at the 2014 Arnold
Classic as it had added a 212 segment
to the weekend for the first time. Classic
Physique seems to be drawing him back to
the stage, and Stan is one man who will be
hard to beat.

DARREM CHARLES
Finally, we have Darrem Charles, who
retired following the 2013 Arnold Classic
following a stellar 21-year pro career
in which he tallied-up nine pro wins
despite never quite matching the mass
of his rivals. Darrem’s strong points were
killer shape, diced condition and a show-
stopping posing routine featuring muscle
control, popping and locking, and slick
dance moves. The man from Trinidad’s
TOP LEFT; BILL COMSTOCK; TOP RIGHT; DAN RAY; PER BERNAL BOTTOM PHOTOS

greatest challenge won’t be his age (like

both Raymond and Hester, he is 46). At
5’9”, he competed at 230 pounds. By the
guidelines of Classic Physique, he will
have to somehow streamline that down to
190 pounds. Gaining 40 pounds of muscle
STAN MCQUAY DARREM CHARLES is surely tougher than losing it, but it’s still
going to be a struggle.
TITO RAYMOND
You’re all familiar with Jose Raymond, but not all of you know he has an So there you have it. Classic Physiques
older brother who was quite an accomplished bodybuilder in his own right. In never really ever went away, and now
terms of overall shape and structure, Tito actually had better genetics than Jose. they’re enjoying a powerful surge in
His look earned him dozens of magazine covers in the ‘90s and into the 2000s popularity and recognition. There are
(including the July 1998 issue of MD). What he never had was abundant size. At even those who predict that the IFBB’s new
5’8” and 176 pounds onstage, Tito won the middleweight title at the NPC Team Classic Physique division could eventually
Universe and was second in that class at the 2001 USA, but walked away from the outshine open bodybuilding. That remains
national stages in 2004 still an amateur. Tito resurfaced in 2009 to do a local show to be seen. In the meantime, it’s refreshing
in Sacramento with no preparation. Now, we should be seeing him win a pro to see this new renaissance in interest in
qualifier for Classic Physique and in spite of him being 46 years old, doing very the classic ideals our sport was founded on
well for himself. and which made it great.

May 2016 [Link] MD 129

 TESTOSTERONE By Daniel Gwartney, M.D.

THE CLASSIC
competition that aired on CBS in 1977.3
The training programs were brutal, oten
lasting over two hours, and would have
been catabolic— were it not for the support
of immense quantities of protein, fat and

ANABOLIC STACK
anabolics. With the advent of bodybuilding-
focused gyms, open and available through-
out the day, the protocols instituted two-a-
day resistance-training sessions. Powerlit-
ing and Olympic liting-focused gyms are

HARD TRAINING,
slower paced, with the distraction of noise,
taunting and “preening” in front of the mirror
doing poses not being tolerated. You get the
pleasure of a magnesium carbonate high
from inhaling chalk dust instead. As the
drive to become larger grew, the ambition

LESS DRUGS
of these men was such that they tolerated
living on scarce budgets, performing me-
nial jobs and punishing schedules to excel
against their peers. And their peers were
right there. The legends of that day were
clustered in focused areas, many training in
the same gym, alongside or within eyeshot
of each other. The concentrated power of
competitiveness and camaraderie charged
the atmosphere. Some of this can be seen in
the classic documentary, “Pumping Iron.”

CLASSIC LEGENDS AND AAS

Just as the majoriy of their predecessors
from the golden age of bodybuilding, and
nearly all of their successors in professional
bodybuilding, the classic legends used
anabolic-androgenic steroids (AAS), along
with other drugs to achieve their superhu-
man form.2 This was a time when that class
of drugs was not a controlled substance,
teenagers were not using AAS outside of
collegiate sports programs and accessibiliy
The NPC has introduced a new division called Clas- that to be the focus of this discussion.” That is para- made it widely available, so that all body-
sic Physique that intends to portray the aesthetic ideals phrased, of course. The exception was very colorful builders had a “level playing field.” This
of bodybuilding as personified by the gentlemen who with his language, and he was probably red in the face is not to say that it was any safer, or that
graced the stage during the 1970s through 1980s. The as he criticized what the judging and media have done bodybuilders of less than elite caliber didn’t
physique of these men are referred to as living sculp- to his sport. feel compelled to use AAS if they wanted to
tures by the competitors and spectators, presenting advance as a bodybuilder, but many of the
images that motivate the novice and seasoned trainer DEDICATION, DISCIPLINE AND DRIVE moral arguments were not present at that
alike, being achievable and enviable.1 So, harkening back to past conversations, and com- time. Further, the awareness of adverse ef-
Competitors’ physiques have evolved (or mutated, ments by people who claim to have been “in the know,” fects caused most men to view these drugs
as one person stated) to more massive and less “hu- as well as published interviews, we can “reverse en- with respect, monitoring dose and cycle
man” forms today. The training, diet and drug protocols gineer” much of the training and some of the drug use duration closely.
of today are markedly diferent from the classic past.2 of these classic legends. Prior to that, it is important to Yes, these men cycled their AAS to avoid
In conversations with several of the “classic” bodybuild- acknowledge that it is the same dedication, discipline harmful changes to the liver, testes, mood,
ers, they are happy to reminisce about the training, and drive that creates any champion that made these breast development and a litany of other
lifesyle, camaraderie and dieting that remains inherent men great. As fascinating and important as it is to read efects that were possible in that day.4-6 A
in the sport. However, when the topic of drug use is of their general drug use, remember their eforts, sacri- vast number of today’s professionals are
raised, a barrier goes up and the conversation becomes fices and aspirations as their legacy. always “on,” whether it be a full-out cycle or
charged. These men are extremely proud of what they The equipment used in gyms was evolving greatly bridging, to avoid the loss of newly earned
accomplished, and do not want their history or their during this time, and like any expanding field, improve- muscle. Recall that the availabiliy of oral
legacy defined by the drug use of their day. That is the ments marched in side by side with the weird or dan- AAS, their rapid action on muscle/strength
universal theme. Not individual amnesy, not outright gerous techniques. The classic bodybuilders were not increases, and clearance, made them very
denial, but protecting how future generations will view “specialists” as they are today. Most had a background appealing in the classic era. Some orals
their accomplishments, their art. With one exception, in powerliting; the majoriy had participated in sports. were great to stack in bulking cycles, and
these men commented, “Of course I/we used (anabolic) Older readers may recall Franco Columbu and Lou others in cuting cycles. Yet, it is oral AAS
steroids. Everyone knows that by now, but I don’t want Ferrigno competing in the first World’s Strongest Man that induce cholestatic hepatotoxiciy (liver

130 MD [Link] May 2016

REDEFINE GREATNESS

PREMIUM SUPPLEMENTS. SMART PRICE.

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 TESTOSTERONE
for falling into a sloppy “of-season” look. The the pre-competition time frame. For further
BULKING CYCLE - 10 WEEKS “post-cycle” recovery was primarily depen- information and descriptions of these cycles,
SUSTANON 250. 1 cc, week 1; 2 cc, weeks 2-10 dent upon hCG, and time.7 Testicular atrophy readers may find William Llewellyn’s Anabol-
DIANABOL, 5 MG TABLET. 1 tablet daily, week was very common, and the return to normal ics reference guide a valuable resource.
1-2; 3 tablets daily, weeks 3-8; 2 tablets daily, week 9; size of the “boys” was oten a sign of success- As you read the following, which is not
1 tablet daily, week 10. ful recovery of natural testosterone produc- advice, nor does it suggest any element of
ANADROL 50. 1/2 tablet daily, week 2; 1 tablet tion. As opposed to today, when hCG is used safey or moral acceptance, consider how
daily, weeks 3-9. during cycles to reduce/avoid testicular atro- moderate the doses of AAS were used to
Note: the cycle above will result in rapid weight, phy, it was only used post-cycle in high-dose acquire what many feel was the pinnacle of
muscle mass and strength gains. Mood may become injections. Unlike today when hCG is injected physique development. Recall also, that the
afected with irritabiliy or easily provoked aggressive subcutaneously, it was injected into the drugs only worked in the conditions of intense
response. Gynecomastia may develop or become muscle, though there is no benefit to the intra- training and disciplined dieting, and that many
more pronounced. Post-cycle treatment ypically muscular shot. Clomid was used, but not all of the bodybuilders of this era did experience
delayed for two to three weeks to allow longer-acting competitors were fully aware of the post-cycle adverse side efects. To those who claim that
ester component of Sustanon 250 to dissipate suf- benefits of this drug. Nolvadex was actually the pros used way more in those days, what
ficiently, to allow for hypothalamic-pituitary suppres- used commonly in later years, though it is not they admit to and actually used may be two
sion to diminish. Changes in liver function are com- an equivalent drug for this purpose. Further, diferent lists. Also, the less talented were
mon with Anadrol 50 and Dianabol, and should be Nolvadex can aggravate gynecomastia in much more dependent on drug use for their
monitored. Skin changes (e.g., acne) will be common. rare cases, especially as androgen levels fall gains, and likely more willing to take greater
post-cycle. risk (as they do today).
CUTTING CYCLE - 12 WEEKS CLASSIC ANABOLIC STACK REFERENCES:
NANDROLONE PHENYLPROPIONATE, 100 MG. It is probably easiest to suggest what a 1. Wyke M. Herculean Muscle! The Classicizing Rhetoric
of Bodybuilding. Arion: A Journal of Humanities and the Clas-
1 cc, week 1; 2 cc, twice weekly, weeks 2-11; 1 cc, twice ypical AAS cycle may have looked like for sics. Third Series, 1997 Winter;4(3):51-79.
weekly, week 12. the classic-era bodybuilder. Recall that hGH 2. Augé WK 2nd1, Augé SM. Naturalistic observation
PRIMOBOLAN, 100 MG. 1 cc, twice weekly, week was very expensive, and limited in availabiliy; of athletic drug-use paterns and behavior in professional-
1; 2 cc, twice weekly, weeks 2-12. insulin was not being used in bodybuilding caliber bodybuilders. Subst Use Misuse 1999;34:217-49.
3. 1977 World’s Strongest Man. htps://[Link]/
WINSTROL, 5 MG TABLETS. 2 tablets daily, circles with any prevalence; the more exotic watch?v=_OA_aqIAg1s, accessed February 11, 2016.
week 1; 3 tablets, twice daily, weeks 2-12. growth factors were not yet developed. Real- 4. Gurakar A, Caraceni P, et al. Androgenic/anabolic
Note: the cycle above may cause joint soreness. ize also that in addition to the AAS, fat-cuting steroid-induced intrahepatic cholestasis: a review with four
Post-cycle treatment may begin within two weeks, drugs were being used pre-competition, such additional case reports. J Okla State Med Assoc 1994;87:399-
404.
as the phenylpropionate ester of nandrolone is much as clenbuterol and Cytomel. So, with the ca- 5. Coward RM, Rajanahally S, et al. Anabolic steroid
shorter acting than the decanoate ester. Liver toxiciy veat that this example of the classic anabolic induced hypogonadism in young men. J Urol 2013;190:2200-5.
may be experienced due to Winstrol. stack is a general representation of only the 6. Aiache AE. Surgical treatment of gynecomastia in the
AAS, and not the complete drug repertoire, bodybuilder. Plast Reconstr Surg 1989;83:61-6.
7. Martikainen H, Alén M, et al. Testicular responsiveness
damage from a “backup” of bile). Many is the time that here are two cycles. The first is an of-season to human chorionic gonadotrophin during transient hypogo-
one could tell a bodybuilder was “on” just by the yellowing cycle intended to aid in building muscle mass, nadotrophic hypogonadism induced by androgenic/anabolic
of his eyes, a sign of bilirubin concentration building up in while the second is a cuting cycle used in steroids in power athletes. J Steroid Biochem 1986;25:109-12.
the blood. Several examples exist of classic bodybuilders
falling from favor due to gynecomastia, or breast develop-
ment under the nipple (i.e., “man boobs”). Efective aroma- WALKING THE WALK
tase inhibitors were not available at that time. Ater a 16-year hiatus, Dr. Dan
and his wife Christina competed
SHORT CYCLES, BIG MEN in the 2015 NPC Excalibur in Culver
Most cycles were fairly short, eight to 12 weeks in Ciy, California on December 15,
duration. During this period of time, some long-acting 2015. Ater 12 weeks of pre-contest
injectable steroids would not have built up to anabolic training and dieting, the couple
concentrations for a few weeks. Recall too, that many men competed against a field of over
would pyramid up and down in a cycle. However, to atain 350 entrants, just a few miles from
early gains, many used short-acting injectables with orals the Mecca, Gold’s Gym in Venice,
to get a rapid increase in androgens, and make best use California. Christina, just a few
of the limited time “on cycle.” The rapid swing from low weeks from her 49th birthday, ab-
or normal testosterone, to supraphysiologic concentra- solutely dominated her class in the
tions of AAS, oten has negative efects on mood. As a Masters Figure over 40, receiving
first-place ranking from all judges.
depressive efect can occur, along with a sudden loss of
Dr. Dan, 50 years old, placed fith in
PHOTOGRAPHY BY ASUN CAPALUNGAN

strength and change in body composition with the rapid

the Masters over-40 bodybuilding
withdrawal of AAS, cycles ypically ended with a tapering
class, a testament to the qualiy of
dose schedule.
the competition as the promoters
“Of cycles” were rigorously adhered to, ypically last-
chose to combine all weight class-
ing the same number of weeks as the preceding cycle. Of
es into a single class. Muscular
course, there is much more to the pharmacodynamics of
Development wishes them success
AAS cycling than that, but that was the common “field”
as they prepare to compete in the
experience. The men would time their cycles according to
Masters Nationals this July.
their competitive schedule. This, along with binge eating
or overfeeding, led to some bodybuilders being criticized

132 MD [Link] May 2016

TESTOSTERONE

NANDROLONE
Interferes with
Testosterone Production
BY DANIEL GWARTNEY, M.D.

Well, duh, most of you may be thinking, knowing that the use of just about any ana-
bolic-androgenic steroid (AAS) that is androgen based will suppress natural testosterone
production, especially when used in supraphysiologic doses.1
Coming of a nandrolone-based cycle is one of the biggest challenges for AAS users,
as it seems to take much longer to feel like “normal” testosterone function has returned.
The testes remain atrophied unless stimulated by hCG, and natural testosterone levels
may remain well below the “normal” range for months, even with post-cycle treatment
(e.g., hCG, clomiphene citrate). Men can even be infertile or sub-fertile for many months,
possibly permanently— this means that your sperm production is impaired, and you are
less able/unable to get your female partner pregnant. This efect is due in great part to the
“MEN CAN EVEN BE INFERTILE
pharmacokinetics of the nandrolone decanoate ester used most commonly, oten referred OR SUB-FERTILE FOR
to as Deca.2 Due to the long-chain fay acid atached to the steroid molecule (nandrolone),
Deca remains in the oil depot at the injection site for weeks, possibly months, at levels that MANY MONTHS, POSSIBLY
can be detected using standard anti-doping tests. PERMANENTLY.”
Though nandrolone is very similar to testosterone, there is a critical diference that af-
fects how it is metabolized and its efects on various tissues in the body. Also known as tosterone production. As much of this damage in the testes is
19-nortestosterone, nandrolone has one carbon atom missing that is critical to enzyme due to oxidative damage, the findings of studies showing that
and receptor interactions. This missing carbon prevents the first step of aromatization cellular antioxidants may ofer some protection ofers hope,
from occurring, which is the process that turns testosterone into its estrogenic metabolite though certainly no guarantee of avoiding this long-term efect.
called estradiol. Nandrolone can be aromatized by another process, but it is only about 20 In particular, taurine supplementation appears to be sensible.4
percent as eicient. Another key enzyme called 5-alpha reductase can change nandrolone A final observation is the efect of extremely high concen-
to a molecule called DHN, which is less androgenic. This is good, in that sexual glands and trations of nandrolone on the steroidogenic enzymes in the
tissue, such as the prostate, are less likely to be stimulated— as opposed to the example Leydig cells. Nandrolone, which occurs naturally in the body in
of testosterone, which is turned into a more androgenic metabolite called DHT. When DHT very low concentration, can drive certain enzymes to increase
levels are elevated in the prostate, glandular growth increases, which can interfere with in “test tube” cell studies. This efect can result in an increase
urination, and if there is an existing cancer, DHT can accelerate the growth of that tumor. in pregnenolone and progesterone, which may account for
DHT is also involved with hair loss. Note, however, that nandrolone is more androgenic some men experiencing gynecomastia with nandrolone use,
than testosterone, so it would not be a good idea to use a 5-alpha reductase inhibitor when despite its low rate of conversion to an estrogen.3
using Deca. Considered a “mild” steroid due to a lack of liver or mood
However, an underappreciated changes during cycles, nandrolone does still hold risk that is
risk of nandrolone use may lie in distinct from that of testosterone. Users of nandrolone should
its efects on the cells of the testes endeavor to supplement with a strong antioxidant regimen,
responsible for producing sperm and be aware that post-cycle recovery may be delayed and
as well as testosterone. In rat stud- fertiliy afected for a considerable time. Further, repeated or
ies, it was shown that nandrolone chronic use may exacerbate the loss of Leydig cells, resulting
is capable of causing oxidative in lower testosterone levels during of-cycle periods. ■
damage to many diferent cell
ypes, including Leydig cells— the References:
1. Shahraki MR, Mirshekari H, et al. Chronic Administration of High Doses of
source of natural testosterone.3,4 Nandrolone Decanoate on the Pituitary-Gonadal Axis in Male Rats. Int J High Risk
This damage is dose-dependent, Behav Addict 2015;4:e24419. doi: 10.5812/ijhrba.24419.
meaning the more you take, the 2. Minto CF, Howe C, et al. Pharmacokinetics and pharmacodynamics of
worse the damage.3 Further, the nandrolone esters in oil vehicle: efects of ester, injection site and injection volume.
J Pharmacol Exp Ther 1997;281:93-102.
damage is not restricted to tempo- 3. Mohamed HM, Mohamed MA. Efect of diferent doses of nandrolone
rary efects but can lead to apop- decanoate on lipid peroxidation, DNA fragmentation, sperm abnormaliy and
tosis— programmed cell death.4 histopathology of testes of male Wister rats. Exp Toxicol Pathol 2015;67:1-11. doi:
Over time, the number of Leydig 10.1016/[Link].2014.09.003.
4. Ahmed MA. Amelioration of nandrolone decanoate-induced testicular
cells decreases, and recovery and sperm toxiciy in rats by taurine: efects on steroidogenesis, redox and in-
takes longer and does not reach flammatory cascades, and intrinsic apoptotic pathway. Toxicol Appl Pharmacol
the pre-nandrolone levels of tes- 2015;282:285-96.

134 MD [Link] May 2016

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 BODYBUILDING science By Michael J. Rudolph, Ph.D.
Senior Science Editor

While the sit-up may intuitively wheel roll-out starts with your knees
seem like the best way to cultivate on the floor and your hands holding
shredded abs and greater core the power wheel on the floor directly
strength, there are beter training mo- in front of your body, very close to the
dalities that more efectively activate knees. From this position, the subject
all of the core muscles.2 The other straightens out the body by rolling the
training modalities ultimately result in wheel forward in a straight line, while
beter development of the abdominal maintaining a straight spine and pel-
muscles and that sought-ater six- vis throughout the entire movement.
pack, as well as core strength, for bet- When full extension is reached, the
ter overall body strength and athletic subject simply reverses direction back
performance. toward the body until the wheel is in
Another advantage of a stronger its original position, immediately in
core is a decreased risk of injury. This front of the knees.
evidently occurs because a stronger The hanging knee-up exercise
core has a greater capaciy to stabi- begins with the body hanging in a
lize the joints and sot tissue within vertical position with the trunk, hips
the core, while also promoting beter and knees in full extension. From this
movement paterns that altogether position, the subject simply flexes the
reduce the likelihood of injury.3,4 Yet, in hips slowly, pulling the knees up while
addition to the relative inabiliy of the keeping the legs together, resulting
sit-up to improve the core muscles, in about 125 degrees of hip and knee
performing sit-ups may actually dam- flexion. At the top position, pause for
age the spine. The potential injury a second and then slowly lower your
to the spine occurs, in part, from the knees back to the starting position.
activation of the hip flexors (a muscle One study5 showed that the
group that runs from the top of the power wheel roll-out and hanging
thigh bone to the vertebrae in the low- knee-up were superior to the sit-up.
er back) during the initial phase of the Researchers atached electrodes
sit-up, puting a substantial amount to the core muscles of 21 subjects
of compressive force on the spinal to measure muscular activiy of the
disks within the compressed region core, while performing 12 diferent
of the spine. The greater compressive abdominal muscle exercises includ-
forces on the disk increase the risk for ing the sit-up, power wheel roll-out
disk herniation that may cause the and the hanging knee-up. The data
disk to pinch a nearby nerve, produc- showed that the power wheel roll-out
ing considerable pain. Another injury most strongly activated the upper
concern associated with sit-ups use and lower abdominal muscles, while
is the repeated bending of the spine the hanging knee-up movement
that occurs during the sit-up that could induced the highest muscular activ-
deteriorate the spine over time, caus- iy within the internal and external
ing chronic pain and injury.3,4 oblique muscles. On the other hand,
As a result of the many shortcom- the sit-up performed rather poorly—

THE END ings associated with the sit-up, you

should probably rethink your entire
approach to core training— incorporat-
ing some of the more efective, and
activating the abdominal muscles
to only one-half the level of the
power wheel roll-out, and the oblique
muscles to one-half the activiy

OF
SIT-UPS?
relatively safer, exercises that will triggered by the hanging knee-ups.
be mentioned within this article. The Taken together, these results show
exercises I describe will generate that the sit-up is a poor choice for
superior core muscle activation, pro- overall abdominal training, while the
Having a well-defined midsection with impressive abdominal muscles is viding a greater training stimulus that power wheel roll-out should be uti-
the goal for many individuals who work out. This is particularly true this time generates a much stronger and more lized, especially if you are focusing
of year, right before summer, when the shirt comes of at the beach— hope- ripped core. on abdominal development— and
fully displaying some chiseled, washboard abs. Unfortunately, I still see so the hanging knee-up should be em-
many people siting in the mated area of my gym, busting their tails doing BETTER ABDOMINAL ployed to more precisely target the
sit-up ater sit-up, with the expectation of developing a leaner waistline with EXERCISES oblique muscles.
ripped, muscular abs. Sit-ups have also been utilized traditionally to develop Two alternative core exercises that
the strength and stabiliy of the other core muscles. Since the core is central were shown to trigger significantly DEADLIFTS ACTIVATE
to the body, a stronger core is able to transfer force more eiciently through- greater activation of the abdominal THE ENTIRE CORE
out the body during exercise, supporting greater strength production and and oblique muscles than the sit-up, While the deadlit is customarily
muscle growth. Furthermore, the core’s muscles are activated while perform- and therefore should be done in lieu known for its unparalleled capaciy to
ing many diferent athletic movements— meaning a stronger core also of the inefective sit-up, are the power pack on muscle mass and strength,
enhances performance on the athletic field, representing one more reason to wheel roll-out and the hanging knee- it is also very good at building core
want a stronger core.1 up (or hanging knee-raise). The power strength by directly activating all of

136 MD [Link] May 2016

“Scientific evidence clearly
shows that alternate training
methods generate superior
activation of the primary
muscle groups within the core.”
the major muscle groups responsible for core For most of Michael Rudolph’s career he has
strength. In fact, the deadlit actually enhances been engrossed in the exercise world as either an
core strength and development more efectively athlete (he played college football at Hofstra Uni-
than many of the popular core-training tech- versiy), personal trainer or as a research scientist
niques used today, including the sit-up. (he earned a [Link]. in Exercise Science at Hofstra
Universiy and a Ph.D. in Biochemistry and Mo-
The abiliy of the deadlit to potently activate
lecular Biology from Stony Brook Universiy). Ater
the entire core was demonstrated in a study
earning his Ph.D., Michael investigated the mo-
by Hamlyn et al.6, which investigated the level
lecular biology of exercise as a fellow at Harvard
of activation of various core muscles while Medical School and Columbia Universiy for over
performing the deadlit and two well-known eight years. That research contributed seminally
core-training exercises, the superman and to understanding the function of the incredibly
side-bridge. In this study, 16 subjects performed important cellular energy sensor AMPK— leading
either deadlits with 80 percent of their one- to numerous publications in peer-reviewed journals
repetition maximum (1RM), the superman or the including the journal Nature. Michael is currently a
side-bridge, while having their core muscle activ- scientist working at the New York Structural Biol-
iy measured. The results showed that deadlits ogy Center doing contract work for the Department
activated certain core muscles 70 percent more of Defense on a project involving national securiy.
than either the superman or side-bridge exer-
cises. Since the superman and side-bridge exer- References:
cises are beter at activating core muscles than 1. Kibler WB, Press J and Sciascia A. The role
the sit-up, the deadlit is also more efective at of core stabiliy in athletic function. Sports Med
triggering core muscle function than the sit-up. 2006;36, 189-198.
As a result, the deadlit is an oten overlooked, 2. McGill SM. Low back disorders: evidence
yet apparently essential component of any train- based prevention and rehabilitation. Human Kinet-
ics Publishers 2007.
ing regimen for core development, whereas the
3. Callaghan JP and McGill S.M. Intervertebral
use of the sit-up seems to be relatively inefec-
disk herniation: studies on a porcine model ex-
tive at hiting the core muscles.
posed to highly repetitive flexion/extension motion
In conclusion, while many still utilize the with compressive force. Clin Biomech 2001 (Bristol,
sit-up to improve abdominal development Avon);16, 28-37.
and core muscle performance, the scientific 4. Tampier C, Drake JD, et al. Progressive disc
evidence clearly shows that alternate training herniation: an investigation of the mechanism us-
methods such as the power wheel roll-out and ing radiologic, histochemical, and microscopic dis-
hanging knee-raise, along with the deadlit, section techniques on a porcine model. Spine 2007
generate superior activation of the primary (Phila Pa 1976);32, 2869-2874.
muscle groups within the core. The greater 5. Escamilla RF, Babb E, et al. Electromyographic
abiliy of these diferent training modalities analysis of traditional and nontraditional abdomi-
to activate core muscle groups promotes a nal exercises: implications for rehabilitation and
superior training adaptation that more potently training. Phys Ther 2006;86, 656-671.
enhances core development and strength, 6. Hamlyn N, Behm DG and Young W.B. Trunk
ultimately leading to improved performance in muscle activation during dynamic weight-training
the weight room and that highly sought-ater exercises and isometric instabiliy activities. J
six-pack. ■ Strength Cond Res 2007;21, 1108-1112.

May 2016 [Link] MD 137

 ANABOLIC RESEARCH UPDATE BY WILLIAM LLEWELLYN

IS THAT REALLY?
French hexahydrobenzylcarbonate ester, and you’re
looking at nearly three times that much ($15,000
per kg). Of course, the diferences between trenbo-
lone enanthate and trenbolone hexahydrobenzyl-

(INSERT STEROID NAME)

carbonate are minimal. I challenge you to tell them
apart from feel. Sorry, you’re not going to. Counter-
feiters know this. Do you think many underground
“Parabolan” products today have real hexahydro-
About a year and a half ago, benzylcarbonate in them? Some do, but far from all,
Public Health Wales, which runs the COMPOUND NAME PRICE/KG (USD) when the gain for such “slight” transgression is so
WEDINOS project, released a report Testosterone (Cyp, Enanthate, Prop) $800 large. A $15 raw materials cost per botle drops to
on the state of the black market. Methyltestosterone $850 $5.20, and who is going to be the wiser? You, if you
WEDINOS is short for Welsh Emerging Sustanon 250 $1,000 opt for the cheaper botle of trenbolone acetate or
Drugs and Identification of Novel Boldenone Undecylenate $1,250 enanthate.
Substances. They had collected Methandrostenolone $1,575
hundreds of steroid samples from Oxymetholone $1,750 PRIMOBOLAN DEPOT:
the public and sent them into the Stanozolol $1,750 $17,500 PER KG
lab. Their analysis was qualitative Nandrolone (Decanoate, Phenylprop) $1,800 Methenolone enanthate is a very high-cost item.
only. No dosages were determined; Oral Turinabol $3,500 At retail, a 10-milliliter vial with 100 milligrams per
they just looked to see if X,Y,Z steroid Drostanolone (Enanthate, Propionate) $4,500 milliliter can run you over $100. The cost for this in
was in the product. Even with such Oxandrolone $5,000 raw materials is about $17.50. That is quite a bit,
limited testing, one in three products Trenbolone (Acetate, Enanthate) $5,200 actually. There are a lot of other costs involved, of
had serious problems. They either Trenbolone Hexahydrobenzylcarbonate $15,000 course, and our struggling underground producers
contained no steroid, or steroid(s) Methenolone (Acetate, Enanthate) $17,500 need to make a profit. Many decide to cross that
diferent than those on the label. The Fluoxymesterone $42,500 line, and put in nandrolone decanoate instead. It
report underlined what we all know— is $1,800 per kilogram (about 10%), so a dose of
the steroid black market is a mess. #2: DIFFICULTY 50 milligrams per milliliter costs only $.90. That
However, their testing highlighted a IDENTIFYING SPECIFIC AAS equates to a savings of $16.40 per botle! Can you
specific aspect of this problem that There are dozens of diferent drugs in the anabolic tell the diference between them? Perhaps you can,
is not widely talked about. Many steroid class. As drugs of the same class, they share but I suspect most cannot. To that point, nandrolone
people are buying, using and reporting similar properties. While users more easily discern some is one of the most commonly substituted steroids in
favorable results from expensive drugs compounds from others, there is a confusing middle area black-market Primo, and again, not a lot of people
they are not actually geting. Drug for most. Many drugs act in a very similar manner to many are complaining about it.
substitution is a huge problem out others. Few buyers are true veteran steroid aficionados, ca-
there! This month, I wanted touch on pable of telling methenolone from nandrolone … stanozolol IN CLOSING
the two fundamental reasons why. from oxandrolone, for example. We all like to think we can, I understand this month’s ARU isn’t quite a
but in truth, it isn’t always that easy when you only have revelation for most readers. We all know coun-
#1: GREAT gains and side efects to base your judgments on. terfeiting is a problem, and we all know that drug
VARIABILITY IN PRICE substitution is part of this. However, I believe most
Diferent steroids vary greatly HIGH-VALUE TARGETS: BE VERY LEERY OF THESE haven’t taken the time to look at the actual eco-
from one another in price. This is true EXPENSIVE STEROIDS, WHICH ARE COMMONLY THE nomics involved. When you see the raw numbers
at all levels: retail, wholesale and SUBJECT OF DRUG SUBSTITUTION. in front of you, I think it is much easier to compre-
manufacturing. To that point, above you hend the scope of the problem. Further, I hope it
will find a recent price list from a steroid ANAVAR: $5,000 PER KG will serve to help keep some of you more on guard
raw materials supplier in China. The Oxandrolone is one of the most commonly counterfeited in the future. Perhaps it is a beter idea to stick to
market for such products is fairly open steroids. People seek out its mild anabolic properties and the basics (testosterone, nandrolone, boldenone,
and competitive, so these prices should perceived low toxiciy, and are willing to pay a premium methandrostenolone, stanozolol) when you are
be fairly in line with most suppliers, for it. The retail cost for this drug can be over $100 per 100 unsure of your supply. These tend to be less ex-
give or take a litle. As you can see, tablets (10 mg). The steroid raw materials cost to make pensive, ater all, and perhaps are less likely the
there can be drastic diferences in the this is a small portion, of course. It is roughly $5. That subject of drug substitution. For what that is worth,
per kilogram cost of diferent anabolic doesn’t seem like much, but consider that five milligrams anyway. Until next time, be safe.
steroids. On this list alone, we have of stanozolol would cost only $.88. That is a big diference,
Got a question for William Llewellyn? You can ask him
several products selling for $1,000 or especially when producing these by the thousands. Who directly on the MD website and have William personally answer
less per kilogram (kg), in great contrast is going to notice? Of course, not many do. Stanozolol your question! Go to [Link], MD
to the $15,000-45,000 per kilogram for shows up in black-market Anavar quite a bit, though. Forums, MD Staff and Pros, Q and A for William Llewellyn.
products at the other end. The most William Llewellyn helped develop ROIDTEST™, an at-home
steroid testing kit. His books (ANABOLICS, UNDERGROUND
expensive is MORE THAN 50 TIMES PARABOLAN: $15,000 PER KG ANABOLICS and SPORT SUPPLEMENT REFERENCE GUIDE)
THE COST of the cheapest … this is an Trenbolone acetate and enanthate are expensive are also now available as e-Books on Amazon, Barnes & Noble
enormous spread! enough at $5,200 per kilogram. But go for the obscure and iTunes.

138 MD [Link] May 2016

 ANABOLIC RESEARCH UPDATE BY WILLIAM LLEWELLYN

is an androgen is the most traditional sense. This tion rate from oily injection depot in the muscle to
is an issue when it comes to anabolic efective- watery environment of the blood. Eventually, all of
ness. DHT is readily metabolized in the muscles these esters break of, though, leaving free testos-
by the enzyme 3b-HSD (3beta-hydroxysteroid terone to do its job (the steroid actually can’t work
dehydrogenase). This interaction forms relatively while the ester is atached). Practically speaking,
inactive metabolites. So too is Proviron. The vast the ester doesn’t have much influence over how
majoriy of other “anabolics” are resistant to this much of that testosterone gets converted to estro-
enzyme, but poor mesterolone has a really hard gen, which of course largely dictates the level of
time geting through. Some does make it, so it water retention.
could have some muscle-building efect. But it is far So, why are so many people reporting less
A PLACE FOR PROVIRON? from strong. I don’t think you should consider this water trouble with testosterone propionate? For
What are your thoughts on the anabolic a first-line anabolic. It is oten still incorporated in one, the dosage used is likely much less than
capabilities of this drug, and its place in a cycles, but generally for its androgenic efect and would be applied with enanthate or cypionate.
steroid cycle? tendency to lower estrogen. Short esters are less oil soluble. You can’t get
Proviron (mesterolone) is fairly unique as much in there. That is why you see a lot of
steroid. To be fair, each steroid has its own SHORT ESTER, LESS BLOAT? 100 milligrams per milliliter testosterone pro-
structure and to some extent, individual prop- It is commonly reported that the shorter the es- pionate, and 250-300 milligrams per milliliter
erties. They are all unique. But mesterolone ter, the less water bloat you get. Why would this testosterone enanthate. Further, what is injected
stands out from many of its counterparts for be, and in your opinion, is this true? is much shorter lasting. There is less accumula-
a couple of reasons. First, it is one of only a I agree this is a common perception. I do believe tion, so the peaks (highest blood levels) tend to
few oral steroids with a structure that has not it is a genuine observation of many. However, when be less dramatic. This would lead to lower peak
been 17-alpha alkylated. It uses a 1-methyl noted, it has much more to do with the usage pat- estrogen levels, too. This might explain a lower
group instead, which is “good enough” to get tern and delivery than the compound itself. You incidence of water retention with a short-acting
a fair dose of steroid through the liver and into see, esters don’t really influence the activiy of the drug. But again, we really can’t atribute it to the
the blood. And best, this does not impart the base steroid they are atached to. They mainly drug itself. Lower-dosed, more controlled use of
same liver toxiciy we traditionally see with serve to delay a steroid’s release from an injec- a longer ester would likely yield similar results.
orals. This is good. Proviron could be incorpo- tion site. Take testosterone. The diferent forms We could split hairs and discuss aromatase
rated into a stack without the same level of (propionate, cypionate, enanthate, decanoate, etc.) activiy toward the steroid while the ester is
concern over hepatotoxiciy. all deliver the same hormone testosterone. The atached, and how that might influence total
But there is a problem. Mesterolone is a esters influence things like the oil solubiliy of the estrogen aromatization … but we’re really split-
very basic oral DHT (dihydrotestosterone). It compound and its partition coeicient, or its migra- ting technical hairs at that point. ■
 MUSCLE TECH research report
BY TEAM MUSCLETECH
RESEARCH AND DEVELOPMENT

ITS TIME TO UP YOUR PUMP WITH naNOX9 NEXT GEN

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142 MD [Link] May 2016

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 TRAINING CAMP

KAI GREENE
TRAINED BY A LEGEND: KAI LOOKS BACK
The MD seminar on February 6, 2010 was a fantastic time, and I
appreciated the fact that so many fans came out to be part of that
day and learn from athletes like myself, Dorian Yates, Victor Martinez,
Kevin English, Rodney Roller and Evan Centopani, who were there to
share whatever knowledge and experience we could pass on in those
brief hours. Perhaps the highlight of the day, for me, came when the
seminar had oicially ended— and I had the opportuniy to be put
through a back workout by six-time Mr. Olympia, Dorian Yates.
There are only a few times in life when something like this falls
into your lap to take advantage of. I remember being in my late teens
and early 20s, watching the VHS copy (I bet some younger read-
ers have never even watched a movie on VHS!) of Dorian’s seminal
training video, “Blood and Guts,” that I had borrowed from my mentor,
Oscar Ardon. Come to think of it, I’m not even sure I ever gave it back!
I watched and studied that tape many times, in awe of the intensiy
and focus Dorian poured into every rep of every set. Unlike the other
workout shows on TV at the time and other workout videos, “Blood
and Guts” was raw and griy, and gave us a glimpse into the ype
of determination and efort it took Mr. Yates to ascend to the highest
peaks of the bodybuilding realm.
Never in my wildest dreams as I watched “Blood and Guts,” did
I ever even allow myself to imagine that one day I would be in the
gym with Dorian, crating my own physique just weeks away my title
defense at the Arnold Classic. It was one of those moments when you
almost step outside yourself, and look at the scene before thinking,
wow, this is really happening right now.
As for the workout itself, merely listing the exercises or atempt-
ing to describe it would not do it proper justice. There were so many
subtle nuances as to how Dorian set up each set, and observations FREE WEIGHTS ARE BEST FOR CRAFTING A PHYSIQUE
and tips he made on my execution of the exercises, that all I can truth- Do you do most of your shoulder pressing with dumbbells, a bar or
fully express is my sincere gratitude for having been allowed to learn machines?
from his vast experiences. I have always loved free weights. I use the barbell 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 crating
a physique.

BEV AND STEVE’S POWERHOUSE GYM:

WHERE THE PULSE OF BODYBUILDING RUNS STRONG
Kai, I have seen many photos of you training at Bev and Steve’s
Powerhouse Gym in Syosset, New York. Why do you think it’s
become the renowned gym that it has?
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 has ever trained at Powerhouse knows this firsthand.
If you’re a bodybuilder and you are ever anywhere near that area on
Long Island, you owe it to yourself to train there at least once.

“THE PULSE OF BODYBUILDING RUNS STRONG INSIDE THOSE WALLS.

ANYONE WHO HAS EVER TRAINED AT POWERHOUSE KNOWS
THIS FIRSTHAND. IF YOU’RE A BODYBUILDER AND YOU ARE EVER
ANYWHERE NEAR THAT AREA ON LONG ISLAND, YOU OWE IT TO
YOURSELF TO TRAIN THERE AT LEAST ONCE.” –KAI GREENE

144 MD [Link] May 2016

 SORRY, WRONG months into growing, without gaining
NUMBERS excessive body fat. Then if you want
How much do you bench, squat to do a show, pick one that’s maybe

CEDRIC McMILLAN and deadlit?

I’ve never been a powerliter.
six months away. Try to grow for
another three months, and then diet
Never maxed out. I work out alone, to try to get as ripped as possible
so I don’t play around like that. for the last three months before
Sorry if you were hoping for some the show. But if you don’t have the
numbers! muscle mass, that needs to be your
prioriy for now.
WHEN ARE YOU READY
TO COMPETE? HAVE STUBBORN LOWER
I want to do my first show, but BODY FAT? DRAG IT OFF!
I’m not sure if I should just jump If you have some stubborn lower
into it, or continue to eat a clean body fat, I would recommend pull-
diet and try and grow some more. ing a weight sled for cardio. Sixy
You need to get your feet wet minutes of this will have you so
sometime to see where you are, drenched in sweat it will look like
right? What do you think? you just jumped in a pool, and you’ll
I say, don’t compete just to get burn way more calories than you
your feet wet. Compete because you ever would on some machine. Drag
absolutely want to within your own it down the road at a walking pace. I
judgment. Wait until you feel ready, stop halfway for about two or three
not when somebody else says you minutes and take of again. I use
should. If you’re not ready and do three plates if I’m only doing 30 min-
badly, it could make you not want to utes, and two plates for 60-minute
do it again! sessions. I have to lean into it, and
the pace is slow.
FIRST YOU BUILD,
THEN YOU CARVE SERIOUS HAMSTRING
Would you recommend that a WORK
beginner first try and gain mass For hams, I love superseting
and then cut down for definition, or seated leg curls with stif-leg dead-
just go straight for definition (and lits for three to four sets of 12 reps.
abs) in the beginning, and worry Then I do a final set of seated leg
about mass later? curls for as many as I can get with
I would suggest eating a lot of a light weight, holding the contrac-
clean meals with a few junk meals tion for two seconds, and finish with
like sweets, pizza and burgers a glute/ham hypers for three sets of
few times a day. Try to invest six eight reps.

“COMPETE BECAUSE
YOU ABSOLUTELY WANT
TO WITHIN YOUR OWN
JUDGMENT. WAIT UNTIL
YOU FEEL READY, NOT
WHEN SOMEBODY ELSE
SAYS YOU SHOULD.”
–CEDRIC McMILLAN
TRICEPS WORKOUT GIVEN
TO ME BY DANTE OF DC TRAINING:
Choice of three for first exercise:
1. Lying (decline) cambered bar triceps extensions—
3 sets, last one to failure, rest-paused for 20-25 reps – OR
2. Smith machine close-grip bench press—
3 sets, last one to failure, rest-paused for 20-25 reps – OR
3. Reverse-grip Smith machine press—
3 sets, last one to failure, rest paused for 20-25 reps.
Second exercise:
Seated dip machine— two sets, last one to failure,
around 15-25 reps.

May 2016 [Link] MD 145

 TRAINING CAMP

JUSTIN COMPTON
EXERCISE SOME VARIATION WHEN DOING WARM-UPS
Do you do a warm-up set or two for every exercise in your workout,
or just two or three for the first exercise for each body part if you’re doing
something like chest and triceps? Also, do you do a compound movement
like deadlits and squats first in your workout, or last?
Once I warm up and knock out a few working sets on the first movement, I
do not warm up on the following exercises. I start out lighter and pyramid up
in weight as the sets go on. When I switch muscles, I will warm up again. Like
when going from back to biceps, I might do one or two warm-ups for biceps be-
cause they were being used during the back movements. But when going from
biceps to calves, I’ll start fresh on calves and do probably three warm-ups. I mix
things up with the squat and deadlits. Sometimes I do them in the beginning
and sometimes at the end. I like to keep variation.

IF YOU WANT TO GROW, YOU HAVE TO RECOVER

Hey, Justin! I have a contest in six days, and ater that I want to take
two years of for mass building. What do you believe is the best option for
this of-season period— training each body part once a week with some
rest days, or training everything twice a week?
My advice is to do everything twice per week, but at the same time listen
to your body. I am back to once-per-week training at the moment, because I
started geting a litle achy in general while hiting everything twice. So I backed
my training down some, and now I am good to go. When you notice you’re too
drained, it might be time to back things down. Remember, if you aren’t recover-
ing, you’re not growing.

“WHEN YOU NOTICE YOU’RE TOO DRAINED, IT MIGHT BE TIME TO BACK THINGS DOWN. REMEMBER,
IF YOU AREN’T RECOVERING, YOU’RE NOT GROWING.”–JUSTIN COMPTON
CHANGE YOUR DIET BASED ON NEEDS
Hello, Justin! What macros are you shooting for in
the of season, and how much cardio are you doing? If
you could give us a ypical day with meals including
supplements, that would be great!
I feel the body is a creature of habit, so it needs a
constant change to keep moving in the proper direction.
That being said, I am constantly manipulating my diet. I
change it based on what it needs, meaning whether the
food needs to go up or not. Also, I don’t like the idea of
“macros” as too many people are falling into the “fiting
their macros” plan, when they need to focus on micros, in
my opinion. My diet will change around every few days,
but to give you an example, here is a ypical plan:

Meal 1: 6 whole eggs, 1.25 cups of oats, two-thirds of a cup

of quinoa flakes, 5 ounces of blueberries.
Meal 2: 8 ounces of turkey, 2.5 cups of brown rice.
Meal 3: 5 ounces of bison, 1 whole wheat bun, 1.5 cups of
white rice, 1 cup of kidney beans.
Meal 4: 50 grams of whey isolate, three-quarters of a cup
of Cream of Rice.
Meal 5: 5 ounces of beef, 14 ounces of yam.
Meal 6: 8 ounces of chicken, 17 ounces of yellow potato, 1
tablespoon of macadamia nut oil.
Meal 7: 4 ounces of pork, 1 cup of plain Greek yogurt, 2
tablespoons of almond buter.
I also do pre- and intra-shakes as well.

146 MD [Link] May 2016

 “I REALLY NEVER WANTED TO SEE HOW MUCH
MY MAX WAS ON MY SQUAT IN FEAR OF
HURTING MYSELF, BUT I’D IMAGINE IT’S UP
THERE. I ONCE SQUATTED SEVEN PLATES
FOR THREE REPS, ASS TO BUCKET, AND IT’S
JOHN ON YOUTUBE!” –JONATHAN DE LA ROSA

DE LA ROSA DE LA ROSA’S RULES FOR AB TRAINING

Hey Jon, I’d like to know your philosophy on ab
rep range back to eight to 12. Toward the end, I will bring
it back to 12-15. I like to do it this way because it keeps
training. everything guessing and keeps me GROWING!
1. How many days a week do you train them?
2. How many working sets do you usually do for FOR QUAD SWEEP,
abs per workout, and do you have any tips or recom- HIT THE SQUAT RACK
mendations in regard to ab training? Hey Jon, I just wanted to get advice regarding quad
3. What might one of your ab routines look like? sweep. What are your suggestions for improving that?
1. I train abs two to three times a week. They are a I love hiting the hack squat and geting my feet a
muscle like anything else, so it doesn’t make sense to litle closer than shoulder width. Be sure you don’t let
train them every day. The abs need to recover just like your knees bow out at all, and go as deep as you can
your biceps, pecs or quads do. unless it bothers your knees. Try it and let me know
2. I do eight to 10 sets, total. My biggest tip is not to what you think.
use any extra resistance, just bodyweight. It’s OK to do
higher reps for abs. It’s not a muscle group you really LEGS NEED SLIGHTLY HIGHER REPS
want to thicken up! This advice goes double for anyone What kind of a quad and hamstring routine would
who already has a thick trunk genetically. you recommend for an 18-year-old trying to bring up
3. Four sets of hanging leg raises, four sets of crunches his legs, in terms of exercises, sets and reps? What do
and two to three sides of twisting oblique crunches, all for you think would be a good base to start with? I know
20 reps per set. you train on instinct, but as a beginner, I’m looking for
a solid base. And how much can you squat?
DIFFERENT REP RANGES Hey buddy, I love to train in a rep range of 10-15 for
KEEPS ME GROWING quads and hamstrings. I feel that there is so much
I read that you like to do about 12 reps for arms in muscle in your legs that there is no way that you would
the of-season. What is your rep range pre-contest, be able to maximize size with anything less. Again,
then, and have you tried the opposite— fewer reps of- I’m just going on what has worked for me, but most
season and more reps pre-contest? It doesn’t seem like bodybuilders have found that their legs respond beter
the norm, but obviously it’s working for you. to slightly higher rep ranges than the upper body. I also
Hey buddy, you’re right. When I’m in full-blown of- like to do quads and hammies together on the same day.
season, I like to keep my rep range between eight and 10, I train legs once a week. I really never wanted to see how
but because I am closer to my prep being a few weeks much my max was on my squat in fear of hurting myself,
away as I write this in January, I am giving my body a bit but I’d imagine it’s up there. I once squated seven plates
of a break. Shortly ater I start my prep, I will bring my for three reps, ass to bucket, and it’s on YouTube!

May 2016 [Link] MD 147

 TRAINING CAMP

FOUAD ABIAD
REST MORE AND YOU’LL GROW MORE
What do you think about hiting every muscle twice a week?
It depends on what your ultimate goal is and how well your body recovers. If
your goal is just to be fit and have a “beach body,” then twice a week will work
no mater what. If your goal is to grow and put on as much muscle as possible, I
think hiting every muscle twice a week could be overkill. Unless you are geneti-
cally gited and your recovery is that great (like Ronnie Coleman or Jay Cutler), I
don’t think hiting everything twice a week is optimal. I think if you rest more, you
will actually see more growth.

CAN’T STAND BLAND BODYBUILDING FOOD?

JUST SUCK IT UP
I have a meal of chicken, brown rice or potatoes, and vegetables usually
once a day in the of-season. The trouble is, I find these meals diicult to eat
because they are so bland. Can you give me any tips on how to make these
meals taste beter?
I add things like hot sauce, soy sauce, oyster sauce (sometimes) and try dif-
ferent low-sodium condiments. All of the above have low-sodium alternatives. I’ve
also goten into the Molly McButer lately— it worked for Ronnie! Finally, I always
like to stir-fry some vegetables, which makes chicken breast easier to eat. Other
than, that I really can’t help you. Bodybuilding food has never been that interest-
ing. We eat for fuel, not taste.

‘BACKWARD’ LEG TRAINING FOR WEAK CALVES

If you have weak calves, do you think it would be productive
or counterproductive to train your legs in a “backward” fashion?
That is, start with seated calf raises, then standing calf raises,
leg extensions, leg curls, thigh-adduction/abduction and then
finally barbell squats?
Since I do have weak calves, I can say I have some experience
with this. I actually have done a variation of what you’re outlining. I
have done calves, then quads and then hams. I have done calves and
quads in one workout, and calves and hams during the next workout.
I have even given calves a completely separate day, which is what
I’m doing now. I think if you’re not genetically gited with big calves,
you should do whatever you can to make them grow, even if it means
using unorthodox methods.

WHAT’S KEEPING YOU AWAKE?

Hey Fouad, I have some bad sleeping issues. I’ve tried every-
thing from supplements to doctor visits. It’s diicult for me to fall
asleep as well as stay asleep. Most nights, I ypically get three
to five hours at best, and it’s been like this for over five months.
Yet I still seem to have made incredible strength gains. I’m 18, by
the way. Obviously, we all know while we sleep we release a lot
of GH and testosterone into our system. Since I’m not sleeping
much, what would you recommend I do?
I have sleep issues from time to time, too. From what I have read,
there could be a number of factors involved. It could be fluctuating
hormone levels if you’re taking any test boosters. It could be because
you’re eating too much before bed, or eating the wrong things. It
could be because your weight is too high and you might have a slight
case of sleep apnea. I would try a process of elimination, and see
“BODYBUILDING FOOD HAS NEVER BEEN THAT which one helps you sleep the most ater geting rid of it. Don’t forget
INTERESTING. WE EAT FOR FUEL, NOT TASTE.” that anxiey could also be an issue. Writing things down before bed
like a to-do list for the next day always helps, so you’re able to sleep
–FOUAD ABIAD with a clear mind. ■

148 MD [Link] May 2016

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 OLYMPIA LEGENDS
WITH 8-TIME MR. OLYMPIA LEE HANEY
EY

THE ANIMAL KINGDOM

POSING: THE MAGIC AND He’s a big man who poses big, with classic poses and graceful
transitions. He reminds me of Jusup Wilkosz, who placed third
MAJESTY OF BODYBUILDING when I won my first Mr. Olympia in 1984. He never smiled, but
he had absolute command of the stage when he posed.
It was announced back in January and thought it was amateurish by com- All in all, with posing being judged again as well as the addi-
that the posing round will be judged parison! The song I used the most was tion of Classic Physique, some real changes are being made to
at all Arnold Classic events this year, “O Fortuna,” the theme from the movie bring the sport of bodybuilding back to its former glory— never
and will count for a full one-third of the “Excalibur,” about King Arthur and the to be lost again!
athletes’ scores. I am extremely excited Knights of the Round Table. The music
to hear this, because the artistry of was majestic and powerful, because Would you like to train with eight-time Mr. Olympia Lee Haney? Lee ofers
both online and personal training for out of town guests. Visit [Link].
bodybuilding is what made it special, that’s how I saw my physique. I still com for a complete list of services!
like a muscular ballet. Posing commu- recall the roar of the crowd and the way Check out videos from the IAFS workshops at htps://[Link]/
nicated the whole beauy and spirit of they were mesmerized as I performed it user/IAFSCertification. For more information, please visit the website at www.
our sport, which is why it was a tragedy for the final time in 1991. iafscertifi[Link].
Got a question for Lee Haney? You can ask him directly on the MD web-
that it took a backseat for so long. At I was fortunate enough to see some site and have Lee personally answer your question! Go to [Link]-
one time, posing was considered just as of the very best posers in the busi- [Link], MD Forums, MD Staf and Pros, Q and A for Lee Haney Zone.
critical as your actual physique. It didn’t ness perform routiness that electrifi ed
electrified
mater how great your physique looked. audiences and broug ght a theatrical,
If you couldn’t pose and present it pro- emotional experi-
fessionally, you weren’t going to win! In ence to the audi-
my era and even more so before then, ence. Tom Platz used d
there was always a heavy emphasis on to pose to “Ride Like
masterful and polished posing. I took it the Wind,” and the crrowd would
so seriously that I started working on almost tear the roof of
o with t ccheer-
ee
my routine two or even three months ing. Frank Zane used to do an amazing g
out from the Mr. Olympia, looking for the routine to Pink Floyd’ss “Run Like Hell”
right music and then carefully puting with all the unique claassic poses
p he
together all the right poses before y- had perfected. Mike K Katz posed
p power-
p -
ing it all together with transitions. That fully to the James Bon nd movie theme
wasn’t always the case, of course. “For Your Eyes
In 1983, I competed in my first Mr. Only,” and ater “With posing being judged
Olympia contest in Munich and placed James Gaubert’s
third. Arnold came up to me at the routine to “New g
again as well as the addi--
banquet ater the show to tell me I had York, New York” tion of Classic Physique, y q
looked great, but my posing was lack- at the IFBB World
ing. “Lee,” he said, “your routine has to Championships in
some real changes g are
express your particular physique and 1982, there wasn’t beingb g made to bring g the
who you are. You’re a big guy— you a dry eye in the sport of bodybuilding g back k
need to pose big, with sweeping transi- house. When you
tions so that you take up the whole combine a great to its former glory.” g ”
stage. Once you do that, there’s no physique with a
limit to what you will do in this sport.” great presentation, yoou transcend sport
He introduced me to his former posing ng of beauy
and create a true thing y, a work
coach in LA, a ballet teacher who may of art. That’s why it upsets
u me to see
very well have been the same one in the some guys at the Mr.. Olympia
y come
opening scene with Arnold and Franco out and do nothing bu ut walk back and
in “Pumping Iron,” and luckily I was a forth across the stagee and hit the same
fast learner. At the 1984 Mr. Olympia, I four or five poses oveer and over again,g
won my first of eight consecutive titles. puting their hands up p to their ears and
The funny thing is, ater working hard demanding applausee.
to continue improving, by 1991 my pos- Don’t get me wrongng. We have still
ing was so polished and mature that seen glimpses of truly ly masterful posing. g
I looked back at my 1984 performance Dennis Wolf is a very y impressive power.

150 MD musculardevelo
opme
op men
m [Link] May 2016
en 6
 WITH 8-TIME MR. OLYMPIA RONNIE COLEMANN

HARDCORE Q & A
SURGERY AGAIN— POSING IMPORTANT WHEN JUDGING BODYBUILDING
What do you think about the posing round counting for a third of the judging at Arnold
LUCKY NUMBER 7! Classic events?
I’m all for change, innovation and reinvention. It can only help make the sport more ex-
citing. I never had a problem with change. Even when they came out with that Challenge
Round, I was happy to give it a try. Challenges make you a beter athlete and a beter per-
son. Adapting and overcoming is how you become great, not by just doing the same things
over and over. Now the guys competing in those shows will have to put more work into being
a beter poser, along with having the best physiques they can. I don’t think the best poser
should win the round if he doesn’t have the physique to back it up, though. At the end of the
day, bodybuilding is still about who looks the best. Flex was always a beter poser than me,
but the judges felt my physique was beter than his. It’s all about a total package.

“Challenges
make you a
better athlete
On February 2nd, I had my fith spinal surgery. On and a better
top of two hip replacements, that makes a total of person.
seven. I had hoped my fourth spinal procedure was
my last one, but the screws holding my vertebrae Adapting and
together just didn’t hold up. Of the four, one broke overcoming
of inside me and two became loose. I’m not sure
exactly when the screw broke, but when I arrived in
is how you
Russia on December 2nd, 2015 for an expo, they had become great,
to carry me of the plane and then find me some not by just
crutches soon ater to get around. I was on crutches
to walk until this last surgery. I told you last time that doing the
my surgeon was going to have to find some more same things
heavy-duy screws for me, and he finally did. This
was by far the longest surgery I’ve had. It took him
over and over.”
11 hours to dig out the four original screws, and then
put in six more as well as two “cages” to hold the
disks between vertebrae three and four and then five I TRAIN TO STAY IN SHAPE, love to train, period. As long as I’m in the
and six together. They had to cut me in two places NOT TO GET BIG AND FREAKY gym and geting a nice pump, I’m good. My
through my back and another incision on my side to I saw on your Instagram page that your workouts have no goals or purpose anymore,
get all that done. Never have I experienced pain like I training now is all lighter weight for higher except to stay in shape. It’s fun and I do still
did in the first two days and nights ater this surgery. reps. As someone who always trained very, enjoy it, and I still look forward to my workout.
It was at a level 10 no mater what they gave me, and very heavy for so many years, what’s it been I can’t say there are any benefits to training
I did not sleep one wink that whole time. As I write like switching over to a completely diferent lighter, except that it’s easier on my joints.
this almost a week later, I am leaving this hospital training syle? Do you enjoy it? Do you see That wouldn’t have been an option back in
tomorrow and headed to a rehab hospital for at least any benefits from it that you never experi- the day. I had to train heavy like I did or else I
another two weeks. I sure hope this is my very last enced when you were always going heavy? never would have built the mass that I did. No
surgery, because I don’t know if I could do this again. I Various injuries make very heavy training question that I also loved liting heavy, but I
will probably get out just in time to get ready to go to impossible for me now anyway, but my goals love liting, period.
Columbus for the Arnold Classic. If I was even think- have also changed. When I was competing,
ing about staying home, I can’t this time. I am being my goal was always to get as big, thick and Check Out Ronnie’s Websites
inducted into the International Sports Hall of Fame freaky as I could. I was trying to be the best [Link]
this year, along with Johnny Bench, Dolph Lundgren, bodybuilder in the world, and I did have that [Link]
Facebook: Ronnie Coleman Signature Series
Kurt Angle and Royce Gracie. I need to be able to recognition for eight years in a row. But those
Instagram: @RonnieColeman8
walk onstage and get that big medal! days are gone, and I’m fine with that— I just

May 2016 [Link] MD 151

 OLYMPIA LEGENDS
WITH 6-TIME MR. OLYMPIA DORIAN YATES
BY RON HARRIS

BLOOD AND GUTS

BE PATIENT BEFORE HITTING book titled Muscle Meets Magnet by Per
THE JUICE Tesch showed this to be untrue.
Hey Dorian, this question might be Using MRI imaging, Tesch’s book
inappropriate, but I’m curious about accurately pinpointed which areas of
your response. I’m 19 years old and I’ve the muscle were stressed most during
been bodybuilding for over two years. hundreds of exercises. At last we had
I’ve come a long way since I started. I concrete proof, for example, that the up-
want to go on to the next level by taking per chest was targeted more so during
anabolic steroids. I’m being totally seri- incline presses. I had drawn this conclu-
ous. Do you think I’m far too young to sion myself, based on my own experi-
go down that route? I’ve done my home- ences. Leg presses built mass on my
work, and I feel I’m prepared for what’s thighs, but only when I also incorporated
to come. Any help would be greatly hack squats did I see more of an outer
appreciated. sweep as well.
I don’t think your question is inappro- With the back, there are probably
priate, as we all know anabolic steroids about a dozen very efective exercises
are widely used in bodybuilding, and in that you could do. But there is simply
many other sports where increased mus- no way you could apply proper efort
cle mass and strength are beneficial. I and intensiy into all of them in a single
think steroids work beter if you have built workout, and you certainly would become
a solid foundation, and have nearly maxi- overtrained very quickly atempting to do
mized your natural potential. At 19, I very so. Typically, I would choose a pullover
much doubt you have done this. Your machine to pre-exhaust the lats, one row-
bones have probably not even stopped ing movement, one vertical pulling move-
growing yet! Not to mention, at your ment such as a close-grip lat pulldown
age, your body is pumping out massive or Hammer Strength Iso pulldown, and
amounts of natural testosterone. Give it deadlits. Barbell and dumbbell rows are
at least another couple of years before both excellent exercises for the back, so
any serious consideration, and I feel your I suggest alternating them from workout
eventual results will be that much beter. to workout.
Have a litle patience, young man!
SORENESS NOT A REQUIRE-
USE DIFFERENT EXERCISES MENT FOR MUSCLE GROWTH
TO TRAIN BODY PARTS Do you believe that delayed onset
THOROUGHLY muscle soreness (DOMS) is an indication
Dorian, why do you suggest not doing of muscle growth? Did you use soreness
barbell rows and dumbbell rows in the as a marker as to whether your work-
same workout? I’ve always heard that outs were efective?
they work the back diferently. I can’t state with absolute certainy
It may seem as if the two are very dis- that muscle soreness is an indication
tinct exercises, as the dumbbell version that growth has been stimulated, but I
is performed unilaterally, but the barbell did use it as a gauge for how intensely
and dumbbell row actually both work I had worked a muscle. To me, it meant
the back in quite similar ways. My whole I had done a good job of breaking down
rationale in selecting exercises for the the muscle tissue. At the same time,
workout of any given muscle group was some areas always got much more sore
that I wanted to work the muscle from than others. My legs always got sore
several diferent angles to train it thor- for the day or two, sometimes as many
oughly. Years ago, Mike Mentzer claimed as four days, ater training them. But I
that it made no sense to use more than doubt my side delts got sore more than
one exercise to train any given body part. a handful of times throughout my Mr.
He felt that since the muscle had only Olympia reign. Since my shoulders did
one point of origin and insertion, all of its grow regardless, perhaps that tells us
fibers should fire, regardless of the exer- that soreness is not a requirement for
cise. But a while back, a groundbreaking hypertrophy.

15
154 MD
MD [Link] May 2016
 WITH 2008 MR. OLYMPIA DEXTER JACKSON

THE BLADE
FAMILY SHOULD SUPPORT
BODYBUILDING CAREER heavy as I did back in the day. I’m 46 years old now and I have to take care of my joints. Longev-
In an interview Peter McGough did with new pro
iy is the name of the game. I don’t need to build a lot of mass at this point in my career, so using
Sergio Oliva Jr., he talked about having known guys
more cables and machines is just smart training to preserve my tendons. I am proud to say I have
who gave up jobs and even their families to chase a
never torn a muscle. How many other pros my age, or any bodybuilders my age, can say that?
pro card, yet never did earn that status. As someone
I look at someone like Dorian Yates, who probably could have had a longer career in the sport if
who seems to be very close to his family and his
he hadn’t racked up all those injuries and muscle tears. You know how you hear that saying, “go
kids, what do you think about guys who think they
heavy or go home”? That’s a really stupid atitude. Guys who ignore warning signs and keep train-
have to abandon all family and even personal rela-
ing heavy always end up geting hurt. Guess what? Then they have to go home and stay home,
tionships to be a great bodybuilder?
because they’re too jacked-up to train anymore! I’ve had litle tweaks here and there over the
Where I’m from and the bodybuilders I have known
years. When I do, I never try to train through the pain. Instead, I take a break and come back to the
and associated with, none of them abandoned fami-
gym or back to that body part only when I feel the litle issue is resolved. Train smart, and you’ll
lies to focus on bodybuilding. All my friends who have
last a whole lot longer.
families stayed with them. Or, if they did get divorced
as a lot of people do in modern times, they continued
to see and take care of their kids like they are sup-
WHO WAS THAT HUGE MOFO?
Kai Greene has spoken about a four-year period in the early 2000s when he had basically
posed to. But I don’t judge anyone. That’s for God to
quit competing and was very down on himself and his potential. He says he lived in Jackson-
do. If I could ofer any advice to young guys starting
ville, Florida for part of that rough period. You’ve been there your whole life, so I’m wondering if
out, it would be to find a woman who is supportive of
you ever saw him around back then.
your dreams and goals in the first place. They should
It’s funny you ask. One time I was driving down this service road alongside the highway, and
believe in you, just like you should believe in them
I saw this huge guy walking on the sidewalk. I knew every single bodybuilder in Jacksonville by
and support their goals. My ex-wife believed in me
sight if not by name, so I was wondering … who is this huge mofo, walking like Popeye? I pulled
so much that she worked two jobs while I was trying
over, and it was Kai. I knew who he was from having seen him at a few big shows before. Kai
to turn pro, and even for a litle while aterward. Once
trained at a Powerhouse Gym and I had a sponsorship deal at the time to train at World Gym, so
I had a solid contract, she didn’t have to do that any-
we never trained together. A few years later when he was starting to compete as a pro, Kai was a
more. But you can avoid a lot of problems later on in
lot bigger than that one time I saw him in Jacksonville.
any relationship by being upfront about your hopes,
Follow Dexter on Twiter: @MrOlympia08 and on Instagram: mrolympia08.
plans and dreams. If the woman thinks they are stu-
pid or pointless, this is not someone you should be
potentially spending the rest of your life with.

TRAIN SMART AND YOU’LL

LAST LONGER
Your triceps are some of the best the sport has
ever seen. Do you use mostly cables and machines
for them now because you’re older? Did you used
to do more of the basic free-weight moves in your
younger years when you were puting on all your
arm size?
I built most of my triceps with good old EZ-bar
skull-crushers and close-grip bench presses, heavy.
I still do both of those, but not all the time and not as

“You know how you hear that saying, ‘go heavy

or go home’? That’s a really stupid attitude.
Guys who ignore warning signs and keep
training heavy always end up getting hurt.”

May 2016 [Link] MD 155

 OLYMPIA LEGENDS
WITH 7-TIME MR. OLYMPIA ARNOLD SCHWARZENEGGERR
BY RON HARRIS

ARNOLD’S CORNER
ARNOLD: THE EARLY ROLES “THE STREETS OF SAN
FRANCISCO” (TV SERIES,
search for “Arnold Schwarzenegger in
Scavenger Hunt (1979)”
So you think you’re an Arnold fan, do you? I’m sure you’ve seen all
the classics, like “Pumping Iron,” “Conan the Barbarian,” “The Termina- 1977)
tor,” “Predator,” “Commando,” “The Running Man,” “Red Heat,” “Raw Episode title: “Dead Lit” “THE VILLAIN” (THEATRI-
Deal,” “Total Recall,” “Twins,” “True Lies,” etc. But how far back into Role: Josef Schmidt CAL RELEASE, 1979)
the Arnold vault do you really go? You may have seen “Hercules in Plot: Arnold portrays a champion Role: Handsome Stranger
New York,” his 1970 feature film debut where he was billed as “Arnold bodybuilder who is extremely Plot: Ms. Charming Jones (Ann-
Strong,” but I highly doubt you have seen the numerous film and TV ap- hypersensitive to criticism, and has no Margret) comes to town to collect
pearances he made throughout the 1970s before “Conan the Barbarian” control over his anger (this was over a sum of money and take it back
firmly established Arnold as a major movie star in 1982, quickly leading a decade before the term ‘roid rage to her father, Parody. To ensure the
to him becoming the number one box-oice draw for the next decade. entered the common lexicon). When money makes it back home, Parody
If you are aware of all of the following roles Arnold played, give he shows of his poses for a young has called in a favor from a man who
yourself an A+. If you have seen all of these, ranging from major feature woman who laughs in response, he owes him a life debt. Enter Handsome
film roles to parts in TV shows, consider yourself an Arnold fan of the becomes enraged and unwitingly Stranger (Schwarzenegger), the
highest order. chokes her to death. Robby Robinson toughest and strongest hero in the
appears briefly in a gym scene, west. He’s as tough as a steel plate—
and Franco Columbu appears in a but unfortunately, just as dense. As
bodybuilding contest where Arnold Charming and Handsome set of on
finishes second— to Franco! their journey, outlaw “Cactus” Jack
Slade (Kirk Douglas) sets out ater
“SCAVENGER HUNT” them. Using his trusy “Bad Men of
(THEATRICAL RELEASE, the West” handbook, Jack sets one
1979) trap ater another, only to have each
Role: Lars one go awry in true Wile E. Coyote vs.
Plot: This was an ensemble The Road Runner fashion.
comedy with a large cast that
included Richard Benjamin, Richard “THE JAYNE MANSFIELD
Mulligan, Roddy McDowall and James STORY” (TV MOVIE, 1980)
Coco. When a man who has made Role: Mickey Hargitay
his fortune selling board games dies, Plot: Arnold portrayed Hungarian-
his will stipulates a scavenger hunt born Mr. Universe and B-movie star
to determine who gets his money Mickey Hargitay, husband of blonde
“HAPPY ANNIVERSARY AND GOODBYE” and estate. Tony Randall drops into a Hollywood bombshell and early
(TV MOVIE, 1974) gym to get a medicine ball as one of Playboy Playmate Jayne Mansfield
Role: Rico the items, but instructor Lars (Arnold) (Loni Anderson). Most of Arnold’s
Plot: As her 25th anniversary approaches, Norma Michaels (Lucille immediately gets him working out function in the film is as a narrator
Ball) realizes that her marriage to her dentist husband Malcolm (Art ater noting his potbelly. You can see telling her life story, shown in
Carney) has become boring. Seeking independence, Norma turns the scene on YouTube by doing a flashbacks, to a reporter.
to her friend Fay while Malcolm receives advice from his swinging
associate, Greg. GOLDEN GLOBE FOR
ARNOLD’S LINES: ARNOLD
[Norma opens the door and Rico walks in with exercise equipment] Arnold won a Golden Globe
Rico: I am Rico. award in 1977 in the category of Best
Norma Michaels: Oh, y-yes … won’t you come … oh, you are in. Acting Debut in a Motion Picture,
[Norma shuts the door] for his breakout performance in the
Rico: Where do we do it? 1976 drama “Stay Hungry,” opposite
Norma Michaels: What?! Jef Bridges and Sally Field. Arnold
Rico: Here, or in the bedroom? played Mr. Austria, Joe Santo. Ken
Norma Michaels: Oh, in here! In here. Waller, Ed Corney, Robby Robinson,
[Rico begins to take of his coat, with his tight exercise outfit on Roger Callard and Franco Columbu
underneath, and he begins to set up the exercise equipment] all make cameo appearances in the
Rico: I’ll set the table. “Mr. Universum” contest sequence
Norma Michaels: Need any help? near the end.

156 MD [Link] May 2016

 WITH 4-TIME MR. OLYMPIA JAY CUTLER

A CUT ABOVE
SQUAT LATER IN THE
WORKOUT FOR BETTER PUMP
I know that you trained very fast with
short rests between sets, as this allowed
you to get a greater efect with lighter
weights. You did things like loads of leg
pressing before squating, so 405 was all
that was needed. Was this always your
approach, or when you were in your earlier
years, did you take longer breaks and just
go as heavy as possible?
You call 405 light for squats? Maybe if
you are doing a couple of half-reps, but not
if you’re going all the way down like I did
and hiting good sets of 12 or more reps. I’ve
always trained prey fast, but squating later
in the leg workout was something that took
me years to arrive at. I found that if I squat-
ted first, I could definitely use more weight—
but I was never able to feel the quads work-
ing much, and couldn’t get a pump. The more
pre-fatigued my quads are, the more I seem
to get out of squats. I do leg extensions, leg
presses, hack squats and then squats. I’ve “The more pre-fatigued my quads are, the more I seem to
been doing it that way for years now, and I get out of squats. I do leg extensions, leg presses, hack
almost wish I had figured it out sooner.
Another reason I do squats later in the squats and then squats. I’ve been doing it that way for
workout is that as you get older, it doesn’t years now, and I almost wish I had figured it out sooner.”
make sense to keep puting as much weight
as possible on your back, week ater week.
I don’t want any lower back injuries or back CHEAT MEALS DOESN’T MEAN JUNK FOOD
pain. Even Ronnie Coleman, who was con- Jay, how did you feel about incorporating cheat meals into your diet, both of-season and
sidered a machine, eventually succumbed to pre-contest? Would it be good to throw in a few cheat meals a week when in of-season mode?
very serious back problems ater all those How about incorporating cheat meals into a pre-contest phase?
years of squating with 600-800 pounds. I Once I was into my contest diet, there was no cheating. I would have high-carb days, but not
talked to a lot of chiropractors and physical fast food or anything like that. My “cheat meal” while I was dieting was sushi, which is really
therapists, and they all warned me of the just raw fish and rice. The of-season is a diferent story. I found that when I travel, which I do
long-term spine problems anybody would prey much every weekend, I can’t help missing meals. So just to keep my size on ater geting
have from puting those kinds of loads on the depleted like that, I oten hit a West Coast burger chain called In-N-Out. My order was usually
spine over a period of years. I’ve already had two triple-pay burgers with one slice of cheese and ketchup and mustard, plus well-done fries
bulging disks, and it wasn’t fun. with no salt added.
So instead of squating the super heavy
weights I am capable of, but that would even- PRE-EXHAUST SHOULDERS TO RELIEVE PAIN
tually lead to trouble, I take 405 and make it Jay, do you prefer doing seated Smith presses for shoulders or a standing military press
feel as heavy as possible by doing it late in with a barbell? I find that doing seated presses on the Smith machine causes shoulder pain.
the workout, doing slow negatives and even What do you think would be an efective way to get around the pain? Have you ever had any
pausing for a second at the botom of reps. issues like this before?
I’m not an ego liter, and I don’t care who might Luckily, I’ve never had any issues with my shoulders. It’s a delicate joint, and you need to
be able to lit more weight than I can. If that really listen to your body and be aware of anything that might be leading up to an injury. I do all
makes them happy, then that’s wonderful. My ypes of presses for my shoulders: seated barbell or dumbbells, standing barbell press, Smith
goal when competing was to keep winning Mr. machine or Hammer Strength machine. If Smith machine presses are not a safe exercise for you,
Olympia titles, and that’s not a weightliting try others and find one that doesn’t cause you pain. Another technique I sometimes use is to pre-
contest— it’s a physique competition. exhaust the shoulders with lateral raises before I do a press. You get a good pump going in the
shoulders, which warms up the joints, plus you don’t need to go quite as heavy on your presses.

May 2016 [Link] MD 157

 OLYMPIA LEGENDS
WITH 5-TIME MR. OLYMPIA PHIL HEATH
BY RON HARRIS

THE GIFTED ONE

HOW FAR DO YOU WANT TO TAKE IT?
Every so oten, a champion bodybuilder says themselves in a beter position to win. All I’m trying
something that makes me want to pump my fist to tell you guys is, put yourself in a beter position to
and yell, “Yes! Preach it!” In a recent seminar, five- be successful in whatever it is that you do.”
time Mr. Olympia Phil Heath addressed a subject Phil continued, “Unfortunately, in bodybuilding,
that irks me to no end about many modern-day when people think about the of-season, they think
competitors not only in bodybuilding, but also … oh, I can just eat burgers and fries. Your genet-
in all the various divisions. Simply put, they all ics are just not that good. They’re just not. And
want to win, but many are unwilling to put the you’re like, ‘Oh, well, I want to have balance
work in. They want to diet on Pop-Tarts and in my life.’ That’s fine. Just don’t be mad
seek out drugs to allow them to burn fat when you’re standing onstage with
without doing any cardio. They’re lazy barely any clothes on, and some guy
bums, to put it bluntly. And that’s kicks your ass because you took six
just when they are in prep mode. In months and chose to be mediocre,
the of-season, some of them are and thought that was going to
no more consistent or dedicated create a physique that deserves first
than the average gym rat. They place. It doesn’t work like that.
only get serious once the calendar “The NFL has of-season workouts.
says their next contest is 16 weeks What happens when a guy wants to
away. These are the same losers who screw around and he goes to training camp
bitch and moan about politics and bad judg- and gets hurt? What does the coach or the guys
ing when they fail to blow the competition away on ESPN say? He came in here overweight and
as they had expected. Let’s hear what Mr. Heath unprepared, and that’s why he got injured. He
has to say! should have been in it all year. The person that
“For me, there’s no time of or anything. If I were went from the second string to the first string was
to train someone, I’d say … well, it depends on how the person that didn’t rest, that said, this is my pas-
far you want to take it. If you want to be average, sion. I’m gonna outwork myself, and anyone that
then yeah, you can train three or four days a goes against me. Or, take the person that wants
week, and take the rest of the time of. You have the promotion. When everyone else is out parying,
a wife and kids and a job, I totally understand. he says, I gota write more papers. I gota do more
But if you’re saying you want to do a contest, research. That’s the person that’s going to get their
even on the amateur level, I’d say six days a sales up. That person really wants to be successful.
week. Maybe seven with cardio, depending on But I realize how hard it is. It’s a level of commitment
how you look, and your genetics. You might say, that only a select few can get, and that’s why I love
oh, I can’t do that! Well then, you can’t do this. competing. I know that everybody wants it, and I
This ain’t for everybody. Sorry. It’s a commitment. win by outworking them every single time.”
What level do you want to be at? It’s not bad if There you have it. Extraordinary success requires
you want to go in there and just get a litle pump, an extraordinary level of dedication and commit-
or you might want to get huge. ment. I should note that in bodybuilding, great
“I think it’s all relative. In any ype of success, genetics do play a key role in success. However,
that person didn’t sleep. You think Steve Jobs or I have known scores of men and women over the
Donald Trump were resting? These guys on ‘Shark years with gited genetics who were just plain lazy.
Tank,’ and all these other major businessmen, do You’ve never heard of any of them, because they
you really think they had time for rest and making weren’t willing to put the work in, even when they
excuses, and saying ‘I’m tired?’ They don’t. They’re were tired or didn’t feel like it. Phil Heath does have
narcissistic … they’re crazy. But I think they’re cool amazing genetics, but that’s not why he is where
because they know that this is their niche, this he is, rapidly moving toward ying Lee Haney
is what they’re good at, and this is what they’re “Put yourself in a and Ronnie Coleman’s record of eight Mr. Olympia
passionate about. They can rest later. They want titles. Heath was also willing to outwork his rivals.
to see how far they can take this. That’s what better position to be Are you? ■
we’re trying to do as bodybuilders, too. I think successful in whatever Source: NPC News Online video, “5-ime Mr. Olympia
any student, the person that studies the hardest
and smartest, usually gets the A grade. They put it is that you do.” Phil Heath and Mike O’Hearn Seminar.”

158 MD [Link] May 2016

HARDCORE MUSCLE form & function
BY STEPHEN E. ALWAY, PH.D., FACSM
ILLUSTRATIONS BY WILLIAM P. HAMILTON, CMI

SLICE YOUR
SIDE ABS FOR
SUMMER
WITH OBLIQUE CRUNCHES
The abdominal wall is not usually the favorite body part for most
bodybuilders, but at least it usually gets enough of-season atention MUSCLES USED
that it can get well honed as summer approaches. However, the oblique There are two major muscles that define the lateral boundaries of
muscles on the side of the waist are a litle harder to sharpen. It is too your abdomen. The external oblique muscle is the more superficial of
easy to think that you are working on the side of the waist by doing the two muscles,1 as it begins on the lower ribs and extends to the hip
things like weighted side-bends— but who wants to stand onstage with bones. Small bundles of muscle fibers connect from lateral to medial
a wide, thick waist, even if it is muscular? Of course, part of the answer areas, in the same direction that your fingers would point if you were
to possessing a great abdomen is that your calorie intake must be to put your hands in your pockets.1 When both the let and right sides
low and in control, and you must boost your aerobic activiy. However, of the external oblique muscles work together, they flex the trunk and
dieting alone is not enough. On the other hand, an exercise like oblique move the head toward the feet. When working one side at a time,
crunches on the floor can be the miracle that your abs need. This is as is the case in oblique crunches, it flexes the trunk laterally and to
because it has a low resistance but high intensiy with each contraction. the opposite side.2 For example, the right side of the external oblique
Oblique crunches are like cramps in the side of the waist that will result strongly contracts when you bend or twist to the let side.
in multiple slashes and new grooves between your slabs of defined The internal oblique muscle is the second muscle of your abdomen,
tissue, all without bulking up your waist. and it sits just deep to the external oblique muscle.1 Even though it is

160 MD [Link] May 2016

not visible, it provides important shape and function to the lateral
part of the abdomen. The fibers of the internal oblique run along the
side of the trunk at right angles to the external oblique muscle, and
project toward the head (superiorly). The muscle ataches on the
lowest three or four ribs, where the fibers become continuous with
the internal intercostal muscles (respiratory muscles of the rib cage).1
Similar to the external oblique muscle, the internal oblique flexes the
trunk at the waist and moves the head toward the feet, if both the let
and right portions contract together. However, if one performs lateral
flexion of the trunk to the let, the right side of the internal oblique
muscle is most active.1,3
The quadratus lumborum is a muscle of the posterior abdominal
wall.1 It has a quadrilateral shape that is wider at the inferior (botom)
part than the top. In general, it originates from ligamentous fibers
along the lower vertebrae and the iliac crest of the hip bone.1 It
ataches to the lower border of the last rib, and to the transverse
processes of the upper four lumbar vertebrae.1
The primary function of the oblique crunch is lateral flexion of
vertebral column, which it can do one side at a time, although the
exercise can do other things. The lateral flexion that the oblique
crunch will invoke will also help to stretch muscles— and that has the
potential to reduce back pain4 that can be caused when the quadratus
lumborum works too much bilaterally (both let and right muscles at
the same time) to stabilize the spine.5

OBLIQUE CRUNCHES ON THE FLOOR

1. Lie on the floor with your legs extended. Roll on to your let hip
with your right thigh on top and your right foot extended a bit more to
touch the floor for stabiliy. Flex your knees slightly.
2. Place your right hand behind your head and flex your elbow so it
points toward your right foot.
3. Begin by laterally flexing your torso to the right so that your right
elbow moves toward your right hip. This is a bit like doing a normal
crunch, except you are crunching to the side and not straight ahead.
4. Slowly raise your midsection (crunch) as high as you can, and
try to move your elbow as close to your hip as possible. Hold the top
contraction for a count of two.
5. Slowly return back to the starting position.
6. Inhale as you are going down, and exhale as you are moving the
elbow toward your hip.
7. Ater 12-15 repetitions, roll to the right side and place your let
hand behind your head. Repeat the oblique crunches for another 12-15
repetitions to work on the let side of the abdominal wall. Work up to
three to four sets for each side.
You don’t need heavy resistance to get the job done. If the
oblique crunch is done correctly, it will be very fatiguing, and just
as intense as if you had loaded up the resistance.6 And with the
oblique crunch, there are no side efects of using heavy resistance,
like building a thick waist.
If you need to ramp-up the intensiy ater a few weeks, you can
contract your obliques isometrically as you are coming up (a crunch
REFERENCES:
within a crunch), and hold the top position for a count of four to five 1. Moore KL and Dalley AF. Clinically oriented Anatomy. Fourth edition. Baltimore, Lippincot Williams
seconds. This is really intense and will get a great burn, but it is best & Williams. 1999; pp. 531-546, 554-560; 563-571.
reserved until you have mastered the regular form of this exercise. 2. Yang HS, Lee YS and Jin SA. Efect of evidence-based trunk stabiliy exercises on the thickness of
the trunk muscles. J Phys Ther Sci 2015;27:473-475.
While the internal and external oblique muscles are the primary 3. Park SH, Song MY, et al. Efects of diferent ypes of contraction in abdominal bracing on the
targets of oblique crunches, even the anterior abdominal wall will asymmetry of let and right abdominal muscles. J Phys Ther Sci 2014;26:1843-1845.
4. Imamura M, Alfieri FM, et al. Pressure pain thresholds in patients with chronic nonspecific low back
derive some benefit from this exercise— so it is really a prey pain. J Back Musculoskelet Rehabil 2015.
good all-around ab carver. With a modified diet and a few months 5. Park RJ, Tsao H, et al. Changes in direction-specific activiy of psoas major and quadratus
lumborum in people with recurring back pain difer between muscle regions and patient groups. J
of oblique crunches, your anterior abs will be framed by razor- Electromyogr Kinesiol 2013;23:734-740.
sharp oblique lines— which will make the exercise well worth the 6. Szpala A, Rutkowska-Kucharska A and Drapala J. Electromechanical delay of abdominal muscles is
investment in efort. ■ modified by low back pain prevention exercise. Acta Bioeng Biomech 2014;16:95-102.

May 2016 [Link] MD 161

 [BUSTED!] LEGAL A BY RICK COLLINS,S J.D., cscss

STEROID USERS: THE NEW

CRIMINALS?
DOES THE TYPICAL UNITED STATES STEROID USER MATCH
THE PROFILE OF TRADITIONAL CRIMINAL TYPES?

I had the privilege of working as part of a prey close, somewhere between 600 and 800 may be less educated and less aluent, and
research team in 2005, seeking to study the milligrams. may have very diferent motivations for use and
demographics, motivations and paterns of use However, the Mayo Clinic researchers looked psychological profiles than the well-educated,
of adult, non-medical anabolic steroid users. at something new, and it’s worth noting. They higher-income individuals who comprise the
A psychology graduate student named Jason looked at criminal convictions. Are steroid users population of ypical non-medical steroid users
Cohen, now Dr. Cohen, had asked me to help prone to anti-social behavior or other criminal who will never find themselves in lockup.
bolster trust in promoting a planned online conduct requiring the intervention of the criminal Significantly, the Mayo Clinic researchers
survey. I signed on to the project, recommending justice system? Non-medical steroid users are found that of those steroid users who were
the survey on my website [Link], here criminals by definition under current laws, being convicted or pleaded no contest to crimes, nearly
in MD and in online forums, and I recruited two that it’s a crime to possess anabolic steroids 91 percent had their criminal justice problems
brilliant co-researchers: Universiy of South without a valid medical prescription. But are before starting steroid use. Curiously, only two
Florida psychology professor Jack Darkes, Ph.D. these users the ypes of “criminals” who might out of 216 respondents reported a criminal justice
and fellow MD columnist Dan Gwartney, M.D. We regularly commit other crimes? “Tweny-two of problem once they started using steroids. As Dr.
drew our nearly 2,000 male, adult, non-medical, 216 men (10.2%) reported being convicted of or Darkes notes, the data supports “that anabolic
U.S. steroid users from a larger sample of 2,663 pleading no contest to a crime,” the researchers steroids do not ‘cause’ crime, given the fact that,
people from 81 countries— the largest in-depth note, “with 20 (90.9%) of those occurring before of the small percentage of users who had been
survey of this population ever conducted. The starting use of testosterone.” Of the 10.2 percent, convicted, a vast majoriy were convicted prior to
results were published in 2007 in the peer- half (5.1%) were felonies. initiating use.”
reviewed Journal of the International Sociey of But is steroid use the cure for crime? Probably
Sports Nutrition.1 “Anabolic steroids do not not; the factors correlated with steroid use—
Our data is now a decade old. But in 2015, a higher income and beter education— also
new research team conducted a survey similar
‘cause’ crime, given the make people less prone to crime. “It has long
to ours, but recruiting 231 male respondents who fact that, of the small been known that crime rates increase along
met the inclusion criteria from online forums and with ice cream sales,” Dr. Cohen notes, “but any
steroid websites. The findings, published in the
percentage of users who causal relationship is an illusion. People just
Mayo Clinic Proceedings as “Heavy Testosterone had been convicted, a vast buy more ice cream in the summer, which is
Use Among Bodybuilders: An Uncommon Cohort also when crime peaks.” So, the relationship of
of Illicit Substance Users,”2 show that not much
majoriy were convicted steroids to law-abiding behavior is likely one of
has changed. In 2005, our ypical subject was a prior to initiating use.” correlation, not cause. Of course, dedication in the
white male about 30 years old, highly educated, gym— with or without steroid use— provides a
gainfully employed and earning an above- So, what does that say? Well, 8.6 percent structured activiy that keeps folks of the streets
average income in a white-collar occupation. In of the overall U.S. population has a felony and leaves less time for mischief. And we can all
2015, the Mayo Clinic researchers found the conviction,3 so at only 5.1 percent, there are agree that’s a very good thing. ■
ypical subject to still be a white male over 25 fewer convicted felons among steroid users Rick Collins, JD, CSCS [[Link]] is the lawyer
years old with an above-average educational than among the general public. The contrast that members of the bodybuilding communiy and nutritional
level and income. The biggest motivator for in percentage would seem to cast doubt on supplement industry turn to when they need legal help or
representation. [© Rick Collins, 2016. All rights reserved. For
use was, and still is, increasing muscle mass. the claim that steroids “cause” violent criminal informational purposes only, not to be construed as legal or
Average start of use now, as then, is ater the behavior, or that studies limited to steroid-using medical advice.]
age of majoriy— we found that 94 percent did prison populations have anything to do with REFERENCES:
not start using until age 18 or older; the new steroid users in free sociey (that sort of research 1. [Link]/pmc/articles/PMC2131752/.
study found 93 percent started at 18 or older and “selection bias” seems suspiciously designed to 2. [Link]/article/S0025-
6196(15)00890-3/abstract.
63.6 percent began using ater age 22. Even the atain agenda-driven findings). Violent prisoners 3. [Link]/2014/06/05/what-percentage-of-
average weekly dosages in the two studies are ypically use various drugs besides steroids, us-adult-population-that-has-a-felony-conviction/.

162 MD [Link] May 2016

 with the Pro Creator
Hany Rambod

to keep up with the required textbook reading, who then atempt to

cram at the end before final exams to make up for all the slacking.
A rare few can pull it of and still get good grades, but most fall far
short of their academic potential. Competitive bodybuilding is no
diferent. The ones who work hard consistently have a far greater
chance of success. Always remember, if you aren’t working hard
right now, somebody else out there is, and eventually you will have
to stand next to that person onstage! Contests aren’t really won
on the day of the actual competition. They are being won and lost
all year, as some athletes put forth a whole lot more efort and
dedication than others.

[Link] TOO MUCH

Every once in a while, it’s fine to cut loose and relax. The key
phrase here is once in a while— moderation, in other words. Many
otherwise-promising bodybuilders, not only amateurs but even
some top-ranked professionals, have squandered away their true
potential in the sport because they fell into the parying lifesyle
that includes late nights at clubs, and oten excessive consumption
of alcohol and recreational drugs. They can try and justiy it as
much as they want by saying how hard they train, but abusing
your mind and body with alcohol and drugs is totally counterpro-
ductive to achieving the goal of being the best bodybuilder you are
capable of. By all means, if you want to go out with some friends
and have a couple of drinks occasionally, that’s fine. But if you are
preparing for a contest, all that has to be put on hold. Your focus
needs to be on maximizing your training, nutrition and recovery.

HOW NOT TO PART2

Otherwise, you’ll wind up like so many “woulda been, coulda been,
shoulda been” meatheads who you see at nightclubs at every big
ciy in the USA. And that’s just sad.

TURN PRO
“Contests
Last month, I began our discussion on things
[Link] THE TOUGHEST EXERCISES
Unless you have a masochistic streak, exercises like squats
and deadlits are not a pleasant experience. They are brutally
hard, take everything out of you and leave you feeling like you
just got run over by a truck. It’s so much easier to do leg presses
instead of squats, or machine rows rather than trying to wrestle
PER BERNAL

many bodybuilders do all the time that prevent with 400 pounds on a bar to build your lats. But shying away from
the toughest exercises will also prevent you from ever hiting your
aren’t really them from ever realizing their dream of standing
full potential as a bodybuilder. There is a reason guys like Ronnie,
on a pro stage and making a living from the sport
won on the they love. As I said, genetics are a huge factor in Jay, Victor and Branch still do bench presses, squats, deadlits and
barbell rows ater all these years. The basics are still the most
day of the who can and can’t turn pro. But even with the right
efective exercises. Stop making excuses or rationalizing, and just
genetics, making these common mistakes will
actual compe- keep most men from ever achieving pro status. do them. If the best bodybuilders in the world built their physiques
with the free-weight basics and still do them, you should too.
tition. They Next month, we will wrap this up! ■
are being won
and lost all
[Link] A ‘PART-TIME’
BODYBUILDER
Some bodybuilders just aren’t as dedicated as
Instagram: hanyrambod
Twiter: hanyrambod
Facebook: Hany Rambod (fan page)
year, as some others. They only get really serious and regimented
about their training, cardio and nutrition when a For information about my contest promotions, please visit [Link]fitness-
athletes put contest is coming up. The rest of the year, they think [Link].
forth a whole nothing of blowing of a workout, skipping meals
or eating a lot of nutritionally void food that does
Look for my third DVD coming soon. For more information, please follow my social
media to find out who’s in it and what will be covered.
lot more nothing to help them achieve their physique goals.
Visit [Link] or [Link] for previous articles, news, an
interactive forum, video clips and member profiles and blogs. You’ll also find updates
effort and They may train with litle intensiy for long stretches
of time, or in extreme cases, don’t train at all for
on my current clients, and who is preparing for upcoming contests. Free registration
gives you full access to all of it. And now, due to popular demand, FST-7 shirts are
dedication months on end out of sheer laziness. It’s not unlike
finally available!
Got a question for Hany Rambod? You can ask him directly on the MD website and
than others.” some college students who spend most of the
semester skipping classes, not studying and failing
have Hany personally answer your question! Go to [Link],
MD Forums, MD Staf and Pros, Q and A for Hany Rambod.

164 MD [Link] May 2016

 with The Bodybuilding Wizard
& Master Trainer Charles Glass

REACHING YOUR ever will have within about three to four years.
Some do it even faster. They will continue
to make gains from there, but they will be
smaller. A man training naturally might take

GENETIC POTENTIAL a full decade or more to reach his potential.

Again, the same principle applies regarding
further gains. That same natural bodybuilder
might continue to make small gains for yet

HOW LONG DOES IT TAKE? another 10 years. But he will usually have
gained over 90 percent of his ultimate mass
within that first seven to 10 years of training.

GYM EQUIPMENT: YOU GET

WHAT YOU PAY FOR
Dorian Yates has said that he feels the
best training equipment for bodybuilders
was made in the 1980s and 1990s, and that
most of the stuf produced since then has
been inferior. At Gold’s Venice, I know you
have a good combination of older pieces
along with much newer equipment. Do you
agree with Dorian that the pinnacle for
training equipment was 20 years ago or
more, or do you think a lot of the new stuf
is also excellent?
I agree that there were some fantastic
and genuinely innovative pieces of
equipment designed and manufactured in
the ‘80s and ‘90s, but I actually like a lot
of the newer stuf also. One reason it may
seem like there isn’t much in the way of
efective and high-qualiy equipment today
is that you tend to see places like Planet
Fitness and Work Out World carrying only
CAN’T BUILD BIG DELTOIDS WITHOUT OVERHEAD PRESSES one particular line that in all likelihood is
I read an article called “Stop the Presses” by Mr. America Doug Brignole that said overhead pressing is going to be on the cheaper end. Let’s face
dangerous, and laterals are a more efective mass-builder and safer. Could you please clarify, as I always it, if someone is paying $9.99 a month for
thought militaries and overhead dumbbell presses were safe and more eicient. their gym and their main concern is to lose
Going too heavy and using bad form can make any exercise potentially dangerous. But in all the years a couple of pounds, they probably aren’t
I have been around this sport, I have yet to meet one man who managed to build great deltoids without too picky about the resistance-training
overhead pressing. Jay, Ronnie, Chris Cormier, Mike Francois, Kevin Levrone, Flex Wheeler and Paul Dillet— all equipment they use. But if you do get the
these men did presses with barbells, dumbbells and machines. Presses are a basic compound movement. chance to go to a more serious gym or
You can no sooner build big shoulders without them than you could get huge quads doing only extensions, or even a large and well-stocked health club,
a beey chest from cable crossovers. Laterals are a valuable exercise, but they will never deliver the thickness you’ll see that some of the newer stuf is
and mass of presses. really good. In the end, if you’re still at the
stage where you’re trying to build mass
CONSISTENCY AND DEDICATION MAKE THE DIFFERENCE and need a lot more size, you should be
How many years of good training and eating do you think it takes a ypical bodybuilder to reach his full using almost all free weights anyway. I put
genetic potential, or at least come very close to it? on all my size with free weights back in
There is no simple answer to this, because it will depend on several factors. How consistent and dedicated the ‘70s and into the early ‘80s. I did use
are you? Many people claim they are, but they only seem to get serious for a few months at a time and then cables and machines here and there, but I
start to slack. How much outside activiy and distractions do you have? It would take you far longer to reach always trained with at least 90 percent free
your potential working 40 or more hours a week, especially at a physical job, with other responsibilities that weights. ■
may include kids and/or school, than it would if you had nothing else in life to worry about other than eating,
Got a question for Charles? Email it to him at
sleeping and training. And of course, a huge factor that you would have to consider is whether the individual is editor@[Link] and you could see it
training naturally, or if they are enhanced. An enhanced bodybuilder can oten gain just about all the size they answered right here in MD!

“How consistent and dedicated are you? Many people claim they are, but they only seem
to get serious for a few months at a time and then start to slack.”
May 2016 [Link] MD 165
 with IFBB Pro Fakhri Mubarak
Coach and Contest-Prep Specialist

CHEMICAL WARFARE
BODYBUILDING IS A MARATHON,
NOT A SPRINT
Wow! So everything reads well and we
should all take testosterone, correct? Well,

IN
BODYBUILDING PART 2
here’s my view: as a man becomes older in his
mid-‘30s and early ‘40s, he should definitely
look into HRT therapy. It will help him feel
younger again, and allow him to remain produc-
tive for a longer time. As an athlete, if you’re
Let’s start of talking about the most greatly, but the positive side efects are not drug-tested and it’s not illegal in your sport, then why not …
abused drug in bodybuilding— THE not beter with taking ridiculous amounts. because I believe someone else is. Let’s not bullshit and believe
KING, ALMIGHTY TESTOSTERONE!!! I firmly believe that to be a bodybuilder that some drug-tested athletes don’t take performing-enhancing
An average person’s testosterone levels and stand on a national stage as a light drugs. Remember, all you have to do is test positive the day of
are between 274-875 on most blood work heavyweight and bigger, with a chance to the test. That’s not hard to do. For those who follow the rules, I
tables, without taking additional tes- win, you need at least 750 milligrams of give you all the respect in the world to stick to your guns. I really
tosterone. I’ve seen blood work of up to testosterone a week— along with a few do! As a bodybuilder, 750 to 1,500 milligrams a week is a good
10,000 from guys taking 1,000 milligrams other hormones at moderate dosages. I amount. Remember, you are also using other PEDs that can
a week to an INSANE DEATH WISH feel qualified to make this statement, as I harm you if all of them are maxed-out.
of 4,000 milligrams a week. Why? It’s turned pro with perfect scores. Lastly, keep this in mind: You may look like a Greek god out-
genetics, and how your body takes the side, but if your insides are messed up, that will halt not only
testosterone through its “receptors” (the TESTOSTERONE’S MANY how you look but it can damage your body forever. Do your own
word receptors is a whole other article, BENEFITS research and start low. Bodybuilding is a long marathon— it’s not
but I’ll keep it in here to make things So what’s so important about THE a sprint. Let your body develop, and don’t worry what the other
easier to understand). So, what’s the KING, ALMIGHTY TESTOSTERONE? person is doing.
correct dosage of testosterone to take? Testosterone is a highly anabolic and I write these columns to help other bodybuilders understand
For hormone replacement therapy (HRT) androgenic hormone; it has an anabolic that more is not beter. Be smart and stay healthy by running
or those with low testosterone, it’s any- (muscle building) as well as an andro- blood work two to three times a year. ■
where from 250 milligrams every seven genic (mostly DHT) rating of 100 in each
to 14 days, depending on what your HRT area. That’s the highest both can be. To contact me, please email me at fakpro@[Link]. I’m on Instagram
doctor says. Now, let’s talk about what Testosterone produces the majoriy of its at [Link]/fakhrimubarak_ceo_ifbbpro, on Facebook at htp://www.
[Link]/FakhriMubarak and on Twiter. Have a great month, everyone
most of you really want to know: How benefits by promoting increased nitrogen and as always: “Champions do what competitors don’t!”
much testosterone should you take to be retention in the muscle. Testosterone
a great bodybuilder? is also known to increase levels of the
growth factor IGF-1 in both the muscle
MODERATION AND ABUSE tissue as well as the liver. The liver is
I’ve worked with hall-of-fame body- where growth hormone (GH) is converted
builders who take 1,000 milligrams of to IGF-1 that produces the positive efects
testosterone per week, and I’ve worked of GH. Testosterone also increases the
with amateurs who took 2,000 to 4,000 recovery and repair of muscles and cells
milligrams before working with me. Refer- in the body— which allows you to train
ring back to part 1 of this series, I said, heavier, longer and recover. Testosterone
“The most important presence in body- helps you repair muscle damaged during
building is God. He created you, and he injuries, along with a couple of other hor-
put your genetics together to respond to mones. Testosterone exerts these efects
liting weights, taking supplements, tak- primarily by genomic mechanisms. This
ing gear and being able to grow to reach means that it binds to the androgen
an elite level if you work hard.” receptor (AR). This initiates the body to
The above being said, there are freaks recognize the testosterone hormone. This
of nature in bodybuilding. Just like Jordan stimulation of the AR promotes various
was in basketball, Babe Ruth in baseball AR-dependent mechanisms for both
and Wayne Gretzky in hockey. In body- muscle gain and fat loss. It also stops “You may look like a Greek god
building, we have the top Olympians. As the inflammation and increase of cortisol outside, but if your insides are
a natural athlete, you are more limited by that can negatively afect the benefits of
what God created you to be. Taking tes- carbohydrates, proteins and fats in the messed up, that will halt not only
tosterone can help in many ways. Again, metabolism. Another benefit is the in-
abusing anything in life is bad, and can crease of red blood cells, which increases how you look but it can damage
be harmful to your health. As mentioned athletic performance by way of strength, your body forever.”
above, dosages of testosterone vary power and endurance.

166 MD [Link] May 2016

 with IFBB Pro Guru
George Farah

ARE YOU BEING

ROBBED OF MUSCLE?
CHANGING TRAINERS: are not willing to give the person before. This is sad, but because the question pertained to the
IT’S ALL BUSINESS you hired nothing short of 100 I am used to it from many others amount of time we should spend
Why do so many athletes percent trust, and follow through in the past who treated me or in the gym, ater some IFBB pros
change trainers all the time? with the plan completely. other coaches the same way, posted that they spend hours
Is it to get beter results, or Certain people, for some I just have to shrug it of and in the gym, etc. My explanation
do they get bored with their strange reason, look for move on. was specifically for natural
trainer? How does it afect you, someone else— even though You asked about loyaly. bodybuilders, and I said that if
George, when someone leaves you have betered them and Brother, it’s all business. As a you spend more than 45 minutes
your team for another? Should they placed beter than ever. I’ll good coach, you need to keep in the gym, most likely you’re
there be more loyaly? A few give you an example of a young your cool and most importantly, wasting time talking about
coaches in our industry talk crap man I helped. This gentleman don’t get upset with other something that has nothing to do
about others when this happens. had never placed in the top five coaches that your athlete let with bodybuilding. It should not
What’s your take on the mater? in any national show, and he you for. Instead, wish him or her take more than 30 to 45 minutes
Good question and to be was competing for years to take the best of luck. for an actual workout. I gave
honest with you, I don’t know him to a second-place win in a As far as some coaches this time frame because many
why people change trainers. If major national show. I found out talking crap about others, all I studies have shown that the
you are talking about nutrition six to eight weeks before his can say is that it’s sad because maximal growth hormone peak
consulting and coaching like I next national show that he had we are a very small group of time during intensive resistance
provide, then I can explain what’s changed his prep coach. Not only people and we know one another training is 45 minutes, and ater
going on. We are dealing with that, but this guy went out of his on a first-name basis— and it’s 45 minutes it goes down or even
athletes who can become very way to bash me as someone a shame that some grown adults diminishes— and your cortisol
sensitive, even when you’re who doesn’t know what I am act like ignorant kids. One more level will go up. That is why I
doing the best you can for them. doing, saying that I gave him thing to tell them: always keep suggested that you should be
If the athletes don’t place where a generic diet, etc. People who in mind that what goes around done with your workout in that-
they want, they have to blame it know the sport know what will comes around, period. 45-minute time span, so you can
on someone. Half of the athletes happen when an athlete places start feeding the muscle. If you
seem to put the blame on their second in a major national show, FOR BEST RESULTS, spend too much time training,
trainer or nutrition consultant, and the athlete is staying on SHUT UP AND TRAIN you can end up in a catabolic
and they are the same ones who track to do the next national Guru, I met you in India state— something we take
never follow directions because show— he will win! The athlete during one of your seminars. all kinds of supplements and
they know beter— or because I am talking about went and Thanks to you, I have learned protein to avoid.
so-and-so told them to do it bragged about his new coach many new strategies to use in Somehow, we forget that
another way, which is “beter.” and like I said, went out of his my bodybuilding career. One spending too much time in the
That’s when most problems way to bash me ater he had thing I still don’t understand is gym most likely ends up robbing
start— when you as an athlete never, ever placed in the top five your statement that if you are in you of muscle and as a result,
the gym more then 45 minutes, you will see litle or no results
you are doing your body more from your training. People need
“If you spend more than 45 minutes in the harm than good. Can you please to know that the growing process
gym, most likely you’re wasting time talking explain that again? doesn’t happen in the gym—
That was an amazing it will happen when you are
about something that has nothing to do with seminar, if you’re talking about feeding and resting.
the last one I did in Delhi. I Hope this clears things up.
bodybuilding. It should not take more than remember answering a question Until next time, take care and lit
30 to 45 minutes for an actual workout.” about working out. If I recall, smart. ■

George Farah is presenting his opinions and he does not, in any way, shape or form, encourage or condone the use of any illegal or controlled substances. Nothing
contained herein is to be construed as medical advice. Use of any drugs and exercise regimen should only be done under the directions and auspices of a licensed physician.
The writer does not claim to be a medical doctor nor does he purport to issue medical advice.
Follow George Farah on Facebook at htps://[Link]/georgefarahdietguru or on Twiter @gvfarah. For more information, visit [Link].

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