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BUILD MUSCLE • BURN FAT • NO BULLSHIT!
THE WORLD’S
BIGGEST
BODYBUILDIN
MAGAZINE! G
Vo l u m e 4 6 , N u m b e r 4 , A p r i l 2 0 0 9
FEATURES ED NUNN’S
LOADED
206 CYBER WARS: Is Dexter Jackson Destined To Be GUNS 244
A One-Time Mr. Olympia? BY RON HARRIS
BIG LOU
BREAKS
OUT!
I am so pleased and honored
this month to have ‘Big Lou’
age 42 in the early ’90s, made a
remarkable comeback after being
Ferrigno gracing our cover! For gone from the competitive arena
nearly 30 years, this bodybuild- for 17 years. The monster who
ing icon, TV and movie star— came back from the ’70s was def-
second only in notoriety to initely not a ’70s bodybuilder! He
Arnold Schwarzenegger in our was, even by today’s standards,
world— has been off-limits to from another world. Lou is so far
most of our industry because of the only bodybuilder to ever
his contractual obligations to compete in the Olympia at over
Weider— and even they haven’t 300 pounds! The transformation
featured Lou on a magazine was nothing short of amazing, as
cover since 1994! I can’t believe the photos here can attest.
that this bodybuilding legend— Having Lou featured in MD after
the biggest to ever compete in all these years on the sidelines
the Olympia— has been off the marks a great day for bodybuild-
market for so long! You can’t ing and I’m so proud that he
imagine how happy I was when chose MD as the place to be seen
John Romano came up to me once again.
and said, “Hey boss, how about we run a feature with Another giant in the bodybuilding world making a
Lou Ferrigno?” Are you kidding? If he could do that, I’d comeback is the ‘German Giant,’ Markus Ruhl. I guess he
give Lou the cover! The rest is history. just couldn’t handle retirement and needed to come back
On page 214, Lou talks about how he started his body- to the stage to hear the crowd chanting “RUHL!” See
building career, the early years with Arnold, moving on what’s behind this landmark comeback on page 226.
to TV and starring in long-running shows such as “The Is Dexter Jackson destined to be a one-hit wonder?
Incredible Hulk” and “The King of Queens,” as well as his Can he still improve and hold off the likes of Victor
roles in major motion pictures, including his newly- Martinez, Phil Heath, Kai Greene and the rest gunning for
released romantic comedy, “I Love You, Man,” starring his illustrious title? On page 206, the latest edition of
Paul Rudd, Jason Segel, Jaime Pressly and Rashida Cyber Wars picks apart this freshman Mr. O, to see if he
Jones. So far Lou’s performance has gotten rave has what it takes to bag another one.
reviews! Super-heavyweight and overall Nationals Champ Ed
His mainstream celebrity aside, Lou will always be Nunn has built some mighty high-caliber guns. What’s it
thought of first and foremost as a bodybuilder who, at like to train biceps like Nunn other? Turn to page 244
Illustrators
Bill Hamilton, Fred Harper, Jerry Beck
Advertising
Advertising Director—Angela T. Frizalone
and find out. (239) 495-6899
On page 260, rising star Mark Corporate Office
Alvisi makes his MD debut. Is Mark 800-653-1151, 631-751-9696
Mary Alejo:
Fitness Model, Florida
www.musculardevelopment.com
www.fantamag.com
Brandy Leaver:
MD 33
NPC Figure Athlete, Hawaii
Jillian Mabin:
NPC Figure Athlete, New York
Athlete, Florida
Christina Morales: NPC Figure
MDPeople
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TheRomano
Factor By John Romano
405
by Gaoshang Xiongshou
The air is thick with the stench of toil and tangible discord. It may be
cold… but I have warmed up. The dismal, washed-out color of the walls
and ceiling tile give the place a feeling of dank depression. But that means
nothing to me. I feel energized… electric… READY.
Why?
I am looking down at 405 pounds on the floor, ready to be relocated to
the place of my choosing. I know… 405 pounds for a deadlift is not much.
But this 405 means a lot to me.
It means that I am in a new place, and it is not the same place that I
was at yesterday. It means that I made good on a promise to myself: fight
past the pain of the pull; fight through the frustration of missing something
along the way in my program that would eventually get me here. It means
that I gave everything that I had, except excuses, and worked with the lit-
tle bit that I was given, to make a reality that once only existed in my deep-
est slumber.
It means that while everyone else did a set of whatever, and took ten
minute rest breaks to talk about stuff that did not matter, I kept it moving, and dead weight on the floor was reborn and
alive anew once I wrapped my hands around cold Olympic steel, and drove vertical. It means that the whispers I heard,
and the evil looks shot at me as weight pounded the floor again, and again, and again… all of that was wasted energy…
THEIR wasted energy, as something greater could have come from it, but they chose otherwise. They have nothing to
show for it. I was not going to let anything stop me, and I have the proof of my conviction.
It means that my focus was on point… when it was game time, I took it to the wheels, quarters, nickels, and dimes as
if my life depended on it. Forged from a desire… no guts, no glory. I would rather die than not meet my goal. Torn skin,
cramped hands, and white lights dancing before my very eyes from overexertion… a small price to pay for the greatness
that is progress. You have to want it. You have to feel it. You have to understand it. If not, you have to get out of the way
of people like me, before you get run over.
I may have to use a mixed grip… use lifting straps, just in case… take an extra minute or two before the pull, and only
get a single. But you know what? I am here… and I am not going anywhere, except up. 495, here I come…
THE WAY I SEE IT, GX has been taking writing classes! Damn boy, what-chu been doin’? That was great! One
of the hardest things to do while writing colorful prose is exercising restraint. So many times a perfectly good
work is destroyed with overused, flowery descriptions. This was just right; just spicy enough to wake up the taste
buds without burning your tongue. Excellent, excellent job.
Now, about the feat at hand— a 405 deadlift. Don’t let anyone convince you that 405 isn’t a respectable lift.
That’s four plates on either side of an Olympic bar. That shit is heavy. I know there are lots more guys out there
who can pull 600 plus, but, you know, it’s a matter of perspective. There are a whole hell of a lot more people to
the left side of 405 than there are to the right. Anyone who can yank that beast is OK in my book. That’s a good lift,
GX. Keep ’em coming!
O
ur own Patrick Arnold, it through their heads that the govern- aire cheaters, Jenkins erroneously
founder of Ergopharm, has ment will in no way, shape, or form blames Arnold for being ‘back in the
been raided by the DEA. tolerate the idea that a grown man be trade,’ turning out supplements ‘load-
(Ergopharm is the nutrition company allowed to raise his testosterone lev- ed’ with the anabolic steroid andros-
that produces 6-OXO, the supplement els! To do so would be an egregious tendione. The only problem with that
that J.C. Romero claims caused a affront to national pride. All of us statement is that it ain’t so— Patrick
false positive on the drug test that got must never have a test level above a never left the trade— Ergopharm has
him suspended for 50 games.) And in government official— which is some- been in business for over 10 years. It’s
a flash— a news flash that is— Patrick where in the girly range— and, if you also funny how she has turned what I
is aligned once again with the BALCO are an athlete, you should probably think could only possibly be minute
scandal and maligned in general. think about taking estrogen. What trace amounts— if any— into an
As usual, there is a cadre of media we’ve witnessed so far among profes- amount described as ‘loaded,’ without
crackpot ‘experts’ on the matter, lacing sional athletes is that smoking crack, ever seeing a lab assay report on the
up their hip boots and shoveling bull- wife-beating, torturing dogs and product. Media-wise, that doesn’t mat-
shit at a furious pace, paying no mind shooting people all receive less con- ter; ‘loaded with anabolic steroids’
at all to the legitimacy of what they gressional attention and less adjudica- sounds much better than ‘possibly
are reporting. Why should they? They tion than any attempt to increase ath- laced with minute trace amounts.’ And
have everything they need to weave letic performance. why bother using the word ‘allegedly?’
the yarn: our national pastime; a If, and I mean IF a tainted batch of It only detracts from Jenkins’ drama.
famous, highly-paid baseball player 6-OXO was the root of the DEA raid But because Romero took the 6-
who failed a drug test and denies any on Ergopharm, it is more than likely a OXO and failed a drug test, she is sat-
wrongdoing; and a convicted BALCO simple and innocent case of cross- isfied that cause and effect has been
felon who made the stuff the ballplay- contamination. The idea that Patrick is proven (something that is impossible
er is blaming for the failed test. It this rogue mad scientist, intent on in science but fares quite well in the
doesn’t matter what the rest of the subverting the law to create an illegal media) and thus asks, “What is Arnold
words say between those paydirt substance through loopholes, is ludi- doing back on the streets, much less
items. What matters is that the crous. But, for media whores looking in the supplement business?”
reporters get to write them and the for a John, this is juicy stuff. At least I guess life in prison is her idea of
public gets to read them. Truth, accu- to them it is; ignorance is bliss. justice in a performance-enhancing
racy, plausibility, accountability and 6-OXO is not an anabolic steroid, drug crime. Perhaps she’d be happi-
facts mean absolutely nothing. If the an illegal precursor, or any other sub- er living in a place like Thailand,
steroid scandal this country has stance that falls under the DEA’s juris- where they would support her dra-
weathered has taught us anything, it diction. It is a legal substance that conian views. These indignant atti-
is the depth of journalistic bankruptcy inhibits estrogen to trigger the body tudes are further supported by her
in America.The following is a great to produce more testosterone — and baseless claim that Arnold got a
example of what I mean. God forbid a man should produce ‘sweetheart deal’ of just three
If you’ve been following this more testosterone! And an athlete, no month’s jail time for his BALCO con-
Romero thing, you know that the less?Time to get out the rope, Patrick viction, because he cooperated with
Phillies reliever is claiming that he needs to be hanged— again. the Feds in their ‘rabid pursuit of
took a supplement made by a nutri- Perhaps the best example of media famous athletes.’ Really?
tion lab owned by “one of the more whoring in this matter to date comes Apparently checking widely known
notorious chemists in the country.” from a nasty little tart who pens caus- facts isn’t Jenkins’ bag. I guess you
The supplement— 6-OXO— is alleged tic drivel for the Washington Post. In can pretty much say the moon is
to have caused Romero’s false posi- her latest shameless pandering to the made of green cheese if you work for
tive and almost immediately, Patrick’s uninformed, Ms. Sally Jenkins likens the Washington Post and anyone will
company was raided by the Feds. Oh, Patrick Arnold to a ‘king-pin dealer” believe you. In reality, what the
yeah, and MLB banned 6-OXO after who should be the one the feds seek record shows is that Arnold got sen-
Romero failed his test— the quintes- to throw in jail. Not the likes of those tenced pursuant to the applicable
sential knee-jerk reaction. poor cheating athletes who make tens U.S. sentencing guidelines as they
As of this writing, no one is sure if of millions of dollars a year. Clearly then existed without ANY leniency
it was Romero’s drug test that was Ms. Jenkins has seen “Scarface” one for cooperation in any way, shape or
directly responsible for the raid on too many times. It’s the athletes who form. Interesting items they stick in
Ergopharm. However, the one thing are breaking the law, buying drugs, Cracker Jack boxes these days, ey
that I am sure about is that makers of taking them and cheating to win! A Sally?
performance-enhancing supplements fact Jenkins conveniently misses. Oh, but Jenkins goes on and on
across this country better start getting Instead of chastising those million- bemoaning the harsh treatment of
THE WAY I SEE IT, Patrick Arnold We rely on the integrity of the media to give us the news— the
is a scapegoat. And if there is any jus-
tice in this world he will one day be
truth. And what do they do? What does Jenkins do? She makes
able to sue the government and win shit up. She makes it up because her fabrication sounds good— it
himself tens of millions of dollars for sounds sinister and nefarious, and that is what sells. If anyone
the wrong that has been done to him. should go straight to jail, it is reporters like Jenkins.
Sally Jenkins can kiss my ass. Do you
realize that after Arnold did his time, the government Andro leaves in urine and it is the legal 6-OXO itself that
ruled the THG he was convicted of distributing was not could possibly cause a false positive for the banned pro-
an illegal anabolic steroid? Then why did he go to jail? hormone. She might also have found out that during the
OK, well, perhaps it was not illegal to take THG at the manufacturing process of 6-OXO, minute trace amounts
time and perhaps making a substance of its nature was- of Andro might be left as a byproduct; however, certain
n’t the best idea, but prison? For that? I hate to say it, but processes are used to remove it. With the sophisticated
if anyone should be going to prison, it should be the processes used today, only the slightest possible rem-
guys using the THG to cheat! Ahhh… but cheating isn’t nant could possibly be left in the finished product— if
illegal, it’s just immoral. We can all deal with that. In the any. This would be an amount well below the level of
real world, morality is cashed in every day. People are what would constitute a tainted supplement and a far cry
afraid of cops and the law, but not God and their con- from anything that would kick out a false positive in a
science. drug test.
It doesn’t help that mainstream media thinks it’s the At the very least, common sense should have pre-
guys making the chemicals that the rich athletes use vailed at this point and made Jenkins wonder why
who should go to jail. Actually, I think it’s the members Patrick would lace a very effective legal supplement with
of that media who sensationalize stories with fabricated minute trace amounts of the weakest, most ineffective
facts and distorted truths who should be the ones to go prohormone ever made? That pretty much shoots a
to jail. They should start with Jenkins. Let’s assume for gigantic hole in Jenkins’ sensational assertion that a
the moment that she was just too lazy and reckless to ‘lowlife’ like Arnold is “back in the trade turning out sup-
fact-check and that she actually made up stuff to make plements loaded with the anabolic steroid androsten-
her article sound better. In that case, she cheated to win. dione.” Yep, the truth will do that.
She bamboozled the public to buy her line because she We rely on the integrity of the media to give us the
has bragging rights— she works for the Washington news— the truth. And what do they do? What does
Post! Jenkins do? She makes shit up. She makes it up because
If Jenkins knew anything about the topic, or bothered her fabrication sounds good— it sounds sinister and
to do any research, she would have found out that the nefarious, and that is what sells. If anyone should go
metabolite of 6-OXO is very similar to the metabolite straight to jail, it is reporters like Jenkins.
WILL OBAMA
LEGALIZE JUICE?
As
I sit and write this, the love story of Barack and
Barack Obama is but Michelle Obama. How do we know
one historic eve Perry is on hormone replacement
away from sitting himself behind therapy? His name was leaked
the desk of the highest office in the publicly in the Signature Pharmacy
land. Reflecting back on a grim day scandal. Perry would most proba-
40 years ago when Martin Luther bly not only have a few good
King was assassinated, I can only words for Obama about steroid
marvel at the progress our society reform, but also patient privacy
made with respect to its views on issues and rouge district attorneys
human equality.Tomorrow is going who operate outside their jurisdic-
to be a day when America casts tion.
aside the hate that has negated the At Obama’s age, he is right in
good ideas and intentions of hon- line to be eligible for HRT. Can you
orable people merely because their a bad message,” the next hope we imagine a jacked president?There was
skin was a different color. It will be a have comes from Obama’s choice for one day no one could imagine an
proud day indeed. White House Chief of Staff, Rahm African-American one, so, don’t rule
To Mr. Obama’s credit, he is a Emanuel. While Emanuel is known by anything out.
smart, young and vibrant man with the nickname ‘Rahmbo’ for his strong THE WAY I SEE IT, this is about as
fresh thoughts and new ideas that, if aggressive intensity— Obama even far-fetched a scenario as could possi-
executed with alacrity, could bring joked during a 2005 roast in honor of bly exist— but it’s fun to think about.
this nation back from the brink. And Emanuel, that he evokes many of the It’s also fun to try and push it along.
while the idea of legalizing anabolic stereotypical characteristics of a Could Chris Bell get a copy of “Bigger
steroids is probably quite near the steroid user— Emanuel’s significance Stronger Faster” into his agent’s
bottom of his to-do list— if it’s on it is because of his brother. hands? Of course he could. Could Ari
at all— I can only surmise that his Ari Emanuel owns the Endeavor be convinced that he needs to get that
intellect, common sense and respect Talent Agency, one of the top five film over to his brother, the White
for the constitution may one day entertainment agencies in Hollywood House Chief of Staff? More than likely.
have this mess turned around and whose client list includes my good Could the President’s right hand man
worked out in our favor. friend Christopher Bell, the guy who get the Commander-In-Chief to watch
In an interview this past October on made the critically-acclaimed steroid the film? I would say there is a better-
ESPN, Obama noted that this country documentary, “Bigger Stronger than-good chance that it could hap-
is mired too deeply in economic woes Faster.” I think there a good chance we pen.
and international threats to democracy can get Chris to bug his agent to get If we got to that point, there is no
to have Congress spend so much time Ari to send a copy of the film to his doubt that the following might hap-
debating the steroid issue. One must brother, who will screen it for the pen. First, Obama could find the film,
bear in mind that Obama’s Republican President and hopefully show him that as nearly everyone else has, eye-open-
associate, Representative Henry there is indeed a case for steroid ing and informative. If he did, he
Waxman, presided over two separate reform. While that may seem far- might decide to investigate further.
steroid hearings that totaled more fetched, it’s pretty damn plausible and Who knows, he might even get the
time than Congress spent debating the hell of a lot closer than our cause has idea to talk to his biographer about his
war in Iraq, health care, or why the ever been to getting in front of a pos- HRT therapy. Perry might tell Obama
levies burst in New Orleans after sibly sympathetic president. how good he feels and show him his
Katrina hit. On the issue, Obama stat- If, after watching the film, Obama abs. Obama might go, Whoah!! Then
ed, “We’ve got nuclear weapons and a finds cause to bounce some ideas off the gears might start turning…
financial meltdown to worry about. We someone who has some experience in Hmmmmmm… maybe steroids aren’t
shouldn’t be worrying about steroids the matter opposite his congressional so bad after all?
as much as I think sometimes we do.” associates, Obama can talk to the guy In his acceptance speech, Mr.
While this attitude is a welcome who is making a biographical film Obama said he was going to go
departure from Congress as usual— about his wife and him. Screenwriter through the national budget line by
and the 2004 state of the union and outed HRT steroid user Tyler Perry line and get rid of things that were old
address challenge that “steroids send is said to be producing a film detailing and ineffective.Topping the list of old,
muscular
development.com By Gregg Valentino
“Sometimes I wonder if we’re just is not a personal attack on one’s charac- (such as ibuprofen) on top of this? Scary!!
hosting a retard contest here and we ter. This thread about the carbohydrate I just can’t see this type of diet being opti-
ban the best ones.” debate has made me proud to be ‘The mal for maximum muscle growth!!
—John Romano Boss’ of MD. The readers on the MD Victor Martinez told me before the 2007
forum have listed educated responses Mr. Olympia that he cut out fish as part of
THAT WAS MY FAVORITE ‘QUOTE OF why they feel that carbs are needed for his Olympia prep. He said in the past it
THE YEAR’ BY JOHN ROMANO, optimum muscle mass gains… made him “look flat.”
REFERRING TO SOME MEMBERS OF THE Steve Blechman: Again, the point I Look at the diet of bodybuilders of the
MD FORUM. IT’S “WAR OF THE am trying to make is that based on scien- past. They ate steak, chicken breast,
WORLDS” ON THE MD “NO BULL” tific research, zero-carb diets are not opti- turkey and eggs (all low in omega-3).
FORUM— CARBS vs. KETO-DIET— mal for muscle growth!! Even if they con- Eight time Mr. Olympia Ronnie Coleman
AND GET THIS: STEVE BLECHMAN tain adequate fats and lived on a low omega-3 diet of
COMES OUT SWINGING HARD!!! essential fats!! Insulin has chicken and rice!! And for this
STEVE BLECHMAN TAKES ON DAVE also been well documented year’s Mr. Olympia, I told Kai
PALUMBO & JOHN ROMANO, WITH A to suppress the stimulation Greene to cut the 10 pounds of
METAL CHAIRTO EACH GURU’S of cortisol, a major catabol- fish daily!! Why can’t you just eat
HEAD— IT’S AN MD FREE-FOR-ALL, A ic hormone. With these 1 pound?? Unfortunately, the
CYBER ‘STEEL CAGE’ MATCH WITH facts presented, can you see mentality of the bodybuilder
ALL SIDESTHROWING EVERYTHING why I do not condone a today is that ‘more is better.’ Of
BUT THE KITCHEN SINK AT EACH zero-carb ketogenic diet? I course this is not always so.
OTHER! THIS IS A MUST-READ!! YO, do advocate high protein, Steve Blechman: I don’t
TRUST ME, IT’S A GOOD ONE!!! I’M low-carb, and moderate fats. know one Mr. Olympia
GOING TO SIT THIS ONE OUT THIS I just choose to think brief, Champion who followed a zero-
MONTH, BECAUSE THIS IS SO GOOD, I periodic increases in insulin carb or no-carb diet!! Lee Haney ate tons
WANT ALL OF YOU TO SOAK THIS IN— IF are necessary for anabolic and anti-cata- of carbs. Ronnie Coleman lived on chick-
YOU REALLY LIKE WHAT YOU’RE READ- bolic actions. Let’s just say regarding en and rice for his pre-competition diet.
ING, GO TO ketogenic diets, we agree to disagree!!! Dorian Yates in a recent interview said the
MuscularDevelopment.com AND I believe you will find our up-to-date following, “If I take very low carbohy-
READ FOR YOURSELF, GET INVOLVED, scientific review article next month in MD drates, I can’t walk, so obviously I need
THROW YOUR 2 cents IN OR JUST very informative and enlightening. more carbohydrates. In the off-season I
LEARN SOMETHING NEW! SEE YA Steve Blechman: If fish oil at moder- was on 2,000 grams of carbohydrates a
THERE!! ENJOY THIS NOW!!! ate doses inhibits COX-2, is there then an day and 400-500 grams getting ready for
Steve Blechman: Debate is healthy! It added effect by a daily intake of fish, olive a contest and my contest condition was
expands the mind and stimulates new oil, nuts oils (such as macadamia) and better than most, for sure, so my body fat
thoughts. Debate is very much part of the peanut butter?? This is the concern!! Can was very low on 400 grams of carbohy-
scientific community; intellectual debate you imagine if you also took NSAIDs drates.”
Romano: I have both dieted and bulked on both low- ately post-training, 175 grams of fat—
carb and high-carb diets. Few if any of the rest of you have. mostly from nuts and olive oil. My
So, I’m going to go ahead and give you my observation: strength went up, I’ve stayed lean
On a high-carb/low-fat bulking regimen I consumed 1,000 enough to have veins and striations in
grams of carbs a day, 350 grams of protein and no added my legs all the time and I can see my
fat except for the 2 tablespoons of olive oil on my salad at abs— none of which was visible on
night. I got big, my strength went up and I was fat as a pig 1,000 grams of carbs a day.
ready for slaughter. I dieted on 500 grams of carbs, 250 So far I’ve gained 15 pounds since
grams protein and no added fat. My strength went way starting this regimen 5 months ago.
down, I had to do 3 hours of cardio each day, and I did get Prior to starting this, I dieted down using
pretty shredded but I had no energy and I felt like shit. Dave’s diet. I ate no carbs at all except for
NOTE TO CARB GUYS: I don’t want to know why, that’s whatever carbs were in the nuts and the
just the way it was. Bulking on a low-carb regimen, I’m con- veggies I ate. I dropped my fats to 100
suming 450 grams of protein, 100 grams of carbs immedi- grams, protein to 350 grams. And I only
I see the wheel is spinning, but the hamster “Woohooo— lightweight baby, nothin’ but peanuts!“ This
looks dead. became his trademark saying before all heavy sets in
gyms all across the world!
Name: Akram Bacha Dorian Yates brought a whole new meaning to the
MD Forum Member Screen Name: Paradox words ‘blood & guts.’ He brought inspiration to many
Hometown: New York City bodybuilders. Even with numerous injuries and torn mus-
Age: 25 cles, he trained with an intensity that very few people have
Years Bodybuilding: 7 witnessed. With the discipline of a monk and the tenacity
Goal for the Future: Apply to medical school, and of a raging pit bull he forged ahead, regardless of circum-
eventually work in emergency medicine, then focus stances; he presented a body during his era that was very
on competitive bodybuilding. In the meantime, con- hard to beat and left many in amazement.
tinue to train hard and diligently add on necessary Dexter Jackson winning the ’08 Mr. O opens up doors
mass to compete with the big boys of NPC and and gives hope to many other pros. Who knows, this may
maybe even the Pro. be a historic event— no longer will a Mr. O win based on
Favorite Bodybuilders: Hands down, Ronnie name alone. The message is clear: show up ‘off’ and you
Coleman! How can you not love the man? He presented a will lose your title.
package that was beyond belief, with size, shape, symme- Though many are quick to say that BB is heading in a
try and conditioning that the bodybuilding world has never negative direction, I say it’s heading in the right direction—
seen— nor will it see anytime in the near future. He wasn’t slowly, but surely. BB’s can actually make a decent living
named the ‘Big Nasty’ for nothing. I clearly remember now, and many other doors open for them as well. So long
watching his training video with absolute amazement! The as we (the fans) continue to support BB, the culture that
sheer mass, muscularity and shape he carried in his has embraced BB will be around for a long time.
video— unbelievable— was out of this world, not to men- Some drink at the fountain of knowledge… oth-
tion that he so effortlessy moved around hundreds of ers just gargle. But I kinda like the way your mind
pounds, screaming out at the end of every set malfunctions— WELCOME TO THE MD FAMILY, AKRAM!
FLEX Critique
are competing at this level. I am the guy, due to the things I say
charged with the responsibility of about his physique. Again, my job is
offering my opinion about to find the flaws and point out what
physiques, contest predictions and needs to improve. In the end, I have
contest results. And that’s all it is— the utmost respect for Jay. The man
my personal point of view. You won the Mr. Olympia twice, and
don’t have to agree with me. And that’s two times more than I ever
I am talking about physiques, not did in almost 10 years as a pro.
Training
Don’t Train On An
Empty Stomach
Muscles need amino acids to
grow. You need plenty of them
around following a weight work-
out. Amino acids such as leucine
are the building blocks of muscle
proteins and serve as signaling chem-
icals that turn on protein synthesis.
Researchers from Great Britain and
the Netherlands found that protein
synthesis was 20 percent higher in
an exercised leg compared to a non-
exercised leg after eating a high-pro-
tein meal. They studied the rate of from Kennesaw State University in Georgia found similar increases in systolic
muscle protein synthesis by measur- blood pressure, diastolic blood pressure, heart rate, and perceived exertion
ing the muscle uptake of a labeled when young adults performed exercise at slow or traditional speeds. The
amino acid following unilateral leg important finding from this study was that recreational levels of weight train-
presses and leg extensions (one leg ing at normal or slow speeds pose minimal cardiovascular loads and are safe for
exercised, while the other was inac- most people. (Journal Strength Conditioning Research, 23: 72-79, 2009)
tive; 8 sets of 10 reps). They took
muscle biopsies from both legs. A Calculating The Volume Of A Workout
practical application of this study
would be to consume a high-protein Workout volume is an important marker of the relative load and effort of a
energy bar or shake about 30 min- workout. Volume is determined by factors such as sets, repetitions, load,
utes before a weight-training work- weight displacement, and body mass. Volume load (VL), the most common
out. (Medicine and Science Sports technique for measuring training volume, is calculated by multiplying repeti-
Exercise, 41: 144-154, 2009) tions x weight x sets. Other techniques include maximum dynamic strength
volume load (MDSV: reps x [bodyweight - lower leg weight + weight lifted]),
Super Slow time under tension (TUT: eccentric time + concentric time), and total work (TW:
force x displacement). Researchers from Appalachian State University in North
Training Has Carolina found large differences between the four methods when calculating
Minimal Effects volumes, following workouts designed to develop either strength, power, or
muscle mass.
On Blood For the average bodybuilder, VL remains the easiest and most practical
Pressure method of assessing workout volume. It is useful as long as you don’t try to
compare one type of workout with another (e.g., workouts designed to build
Super slow training involves power versus muscle mass). (Journal Strength Conditioning Research, 23:106-
weight training at deliberately slow 110, 2009)
speeds, such as 10 seconds for the
concentric phase (shortening) and Weight-Training Helps
five seconds for the eccentric phase
(lengthening). Most studies show that Overweight Kids Lose Fat
super slow training is less effective More than 18 percent of children in the United States are overweight or
than weight training at traditional obese, an increase of 100 percent since the 1970s. Reasons include increased
speeds for building strength and mus- consumption of fast foods and high-sugar soft drinks and physical inactivity.
cle size. However, it remains popular Obese children have an increased risk of becoming obese adults. Australian
with many bodybuilders and recre- researchers found that an eight-week weight training program (three days per
ational weight trainers. Some medical week) decreased body fat by 2.6 percent and increased lean body mass by 5.3
experts fear that prolonged muscle percent in 10-year-old children. The kids also increased squat strength by 74
tension might trigger large increases percent, push-up performance by 85 percent, and vertical jump by 8 percent.
in blood pressure and overload the Supervised weight training has positive effects on physical performance and
heart and blood vessels. body composition in pre-pubertal children. It might be an effective way to help
Jason Wickwire and colleagues kids lose fat. (Journal Strength Conditioning Research, 23: 80-85, 2009)
Training
Best Way To hip width), moderately wide stance the effects of restricted blood flow train-
(150 percent hip width), and wide ing on muscle hypertrophy and
Breathe During stance (200 percent hip width). With strength. (Journal of Science and
Weight Training the exception of greater gluteus max- Medicine in Sport, 12: 107-112, 2009;
imus activation during a wide stance, International Journal Sports Medicine,
Most experts advise avoiding the stance width had no effect on muscle 29: 664-667, 2008)
Valsalva maneuver (holding your activation levels in the thighs or hip.
breath and straining) during weight The gluteus maximus muscle is the Planned
training because it causes dramatic strongest in the body and absolutely
increases in blood pressure. Scientists essential to powerful movements such Overreaching
have measured systolic blood pres- as jumping and sprinting. This study May Bring You
sures as high as 400 mm of mercury in showed that wide stance squats are
athletes using the Valsalva maneuver best for activating all the muscles in
To The Next Level
during heavy squats (120 mm Hg is the thighs and hips. (Journal Factors that influence increased
normal at rest). Some powerlifters Strength Conditioning Research, 23: muscle size and strength include mus-
argue that the Valsalva maneuver 246-250, 2009) cle tension, time under tension, calo-
helps stabilize the trunk, which can ries, key amino acids, genetics and
dramatically increase strength. Restricted Blood rest. Most sports training and nutri-
Elizabeth Ikeda and colleagues from tional programs have been developed
the School of Physical Therapy at the Flow Training: through trial and error, because the
University of Montana found few differ- The Controversy process is complex and individual.
ences in force output during move- Programs appropriate for weightlifters
ments of the knee, shoulder and elbow
Continues or discus throwers are inappropriate
on an isokinetic device when people Several Japanese studies showed for bodybuilders (and vice versa).
breathed normally; breathed in during that weight training with restricted However, certain basic principles apply
the active phase of the lift; breathed blood flow increased strength more to the training programs of all athletes.
out forcefully during the active phase of than weight training with normal blood An interesting article by Emidio
the lift; or used the Valsalva maneuver. flow. Athletes doing knee extensions Pistilli and colleagues from the
Researchers concluded that forced expi- with a tourniquet wrapped around their Department of Physiology at the
ration during the active phase of the lift thigh increased muscle size and University of Pennsylvania in
is the most effective and safest way to strength more than athletes doing low- Philadelphia, proposed that short-term
breathe during weight training. These intensity knee extensions without a overreaching might result in accelerat-
results may not apply to experience tourniquet. Muscles grow in response ed gains in strength and performance
strength-trained athletes lifting free to physical or chemical stress, so it in weightlifters. Overreaching is a
weights. (Journal Strength Conditioning seems reasonable that restricting blood short-term increase in training volume
Research, 23: 127-132, 2009) flow to muscles during training might and intensity, while overtraining is a
promote hypertrophy. Cutting off blood more long-term condition characterized
Wide Stance flow may trigger cell damage, inflamma- by chronic exhaustion and decreased
tion, and increase stress and anabolic performance. They argued that
Squats Activate hormone release. A study by Brazilian increasing the volume and intensity of
Glutes Best and American scientists found that workouts for a week (no more than
restricting blood flow during an 8-week three weeks), followed by a period of
Bodybuilding and weightlifting weight-training program was no more reduced training intensity, might pro-
coaches often instruct athletes to effective for increasing muscle size or duce a rebound increase in strength
vary their squatting stance to target strength than weight training alone. and performance. This is an interesting
specific muscles in the lower body. Takahiro Sumide led scientists from concept that might have applications
This advice is based more on popular Japan’s Juntendo University in a study for bodybuilders. The important com-
wisdom and urban legend than scien- which showed that restricted blood ponents are large increases in training
tific data. Using a technique called flow training increased strength at volume and intensity for short periods,
electromyography, Italian researchers moderately-high movement speeds followed by normal or moderate-inten-
determined that wide-stance squat- (180° per second). Why the differences? sity workouts. This concept is as much
ting activated the gluteus maximus People vary in their response to exer- art as science, and its effectiveness
muscle better than more narrow cise. Factors such as age, athletic expe- will vary with the experience and
stances. They measured muscle acti- rience, gender, measurement methods adaptability of the athlete. (Strength
vation in eight thigh and hip muscles and motivation influence study results. and Conditioning Journal, 30 (6): 39-44,
during a narrow stance (feet placed at We need more research to determine 2008)
Fat Loss
Gastric Bypass several hours.
A study by Darryn Willoughby from
Green Tea
Improves Sexual Baylor University and colleagues found Decreases
Performance in that Meltdown increased caloric expen- Abdominal Fat
diture and fat burning before and after a
Morbidly Obese short, maximal bout of exercise in col- Green tea is a popular weight-loss
Men lege-age men. They rested one hour, supplement that also improves blood
sugar regulation and influences fat
Grossly obese men have an cell turnover. While it is not a magic
increased risk of sexual dysfunction, bullet that instantly improves meta-
including erection problems and bolic health, it helps. Kevin Maki
decreased sex drive. High levels of from the Provident Clinical
body fat trigger insulin resistance, Research, in Bloomington, Indiana
which interferes with nitric oxide showed decreases in total abdominal
(NO) production— an important reg- fat, subcutaneous abdominal fat
ulator of blood flow to the penis and (under the skin), and blood triglyc-
the rest of the body. Ramzi Dailai, from erides (blood fats) in people consum-
the Albert Einstein Health Network, ing a green tea beverage containing
found that sexual performance 625 mg of catechins and 39 mg of caf-
improved following gastric bypass sur- feine for 12 weeks, compared to a
gery in morbidly obese men (body mass placebo (green tea without catechins
index greater than 51 kg/m2; 30 is over- or caffeine). The people also did 180
weight). The amount of weight lost fol- minutes per week of moderate-inten-
lowing surgery was highly predictive of sity exercise.
improvements in sexual performance Caffeine and catechins— particu-
capacity. Sexual performance returned larly epigallocatechin-3-gallate—
to near normal values in men who speed metabolism and fight fat. Other
lost 67 percent of excess weight. studies found that green tea extract
Poor metabolic health is the increased the conversion of testos-
principal cause of sexual terone to estrogen in fat cells, which
problems in aging men, such might have negative effects in body-
as erectile dysfunction. Gastric builders. Green tea is an effective fat
bypass surgery improves meta- fighter that complements the effects
bolic function and sexual perform- of exercise. However, bodybuilders
ance. (Journal American College of should use it with caution. (Journal
Surgeons, 207: 859-864, 2008) of Nutrition, 139: 264-270, 2009;
Journal of Nutrition, 138: 2156-2163,
took 3 Meltdown capsules (500 mg) or a 2008)
Meltdown placebo (fake Meltdown), rested anoth-
Increases Caloric er hour, took a maximal treadmill test
Caffeine Works
Expenditure and (approximately 12 minutes of exercise
to exhaustion) and then rested another Faster In Men
Fat Burning Before hour. Meltdown increased caloric
Than In Women
and After Exercise
Illustrated by Jerry Beck/www.ironasylum.com
Fat Loss
depending on tolerance, body size people lose fat. This could lead to calories and 4 percent more carbohy-
and gender. new, more effective drugs for weight drates per day from snacks following
A University of Barcelona (Spain) loss. (International Journal of Obesity, sleep deprivation. Energy expenditure
study showed that caffeine had a 32, S32-S38, 2008) (metabolism plus physical activity)
greater, faster effect in men than was the same on long and short sleep
women. The scientists measured the days. People eat more snacks when
short-term (first 30 minutes) and Endurance they don’t get enough sleep, which
long-term (rest of the day) effects of
caffeine ingestion in nearly 700 col-
Exercise Reduces promotes obesity. (American Journal
of Clinical Nutrition, 89: 126-133, 2009)
lege students. Coffee increased alert- Fat Surrounding
ness within 45 minutes, but the the Heart Rimonabant
effects were greater in men than
women. Decaffeinated coffee also Fat surrounding the organs, partic- Combined With
increased alertness, although the
effects were less than regular coffee.
ularly in the abdomen, decreases
metabolic health, which can lead to
Metformin
In most people, the effects of caffeine heart attack, diabetes and stroke. Promotes Weight
last for 2-3 hours, but can last as long Heart fat (epicardial fat) restricts Loss
as 10-12 hours in pregnant women movement of the heart and increases
and in people with liver disease. blood pressure. Abdominal fat pro- Rimonabant and metformin
(Progress in Neuro-Psychopharm acol- motes insulin resistance, which inter- improve blood sugar regulation and
ogy and Biological Psychiatry, 32: feres with important chemicals that promote fat loss. Rimonabant
1698 DO, 2008) regulate blood flow and blood pres- (Accomplia) decreases body fat and
sure. A Japanese study found that 12 reduces heart disease risk factors in
weeks of endurance training (three overweight people. The drug works
Uncoupling Might times a week for 60 minutes) by blocking the same receptors that
Be Key to Future decreased abdominal and epicardial
fat. Blood pressure decreased in
give marijuana users the munchies.
The endocannabinoid-CB1 system—
Weight-Loss direct proportion to decreases in the receptors that cause the marijua-
Drugs heart fat. Exercise is an effective na high— promote food cravings
technique for decreasing abdominal linked to obesity. While it is widely
Energy metabolism works through and heart fat and improving metabol- prescribed outside the United States,
a series of coupled reactions. This ic health. (Journal of Applied the Food and Drug Administration has
means that energy released by break- Physiology, 106: 5-11, 2009) not approved it, because of its severe
ing down fats, carbohydrates and pro- psychological side effects.
teins is captured in other reactions Metformin, sold as Glucophage,
such as making ATP (a high energy
Sleep Less, Riomet, and Fortamet, is the most
chemical) or storing fats and carbohy- Snack More common drug used to treat type 2 dia-
drates. Uncoupling occurs when the betes, particularly when obesity and
energy from food breakdown is Sleep-deprived people eat more insulin resistance accompany it. It
released as heat instead of being cap- snacks. Inadequate sleep is linked to works by moving sugar from the
tured as ATP. The cell mitochondria obesity, but scientists aren’t sure why. bloodstream into the cells. It is a good
(cell energy centers) contain uncou- Arlet Nedeltcheva and co-workers drug for active diabetics because it
pling proteins such as UCP1, which from the University of Chicago found rarely causes low blood sugar, even
convert energy directly into heat. All that appetite and food intake from during intense exercise. A study con-
mitochondria contain UCP1, but they snacks increased more following sleep ducted at the University of Hull in
are particularly concentrated in brown deprivation (5.5 hours of sleep per Great Britain showed that obese
fat. The body has evolved to store night) than normal sleep (8.5 hours). women who lost weight with rimona-
energy (fat) efficiently, but developed Eleven middle-aged adults lived in a bant maintained weight loss with
the ability to generate heat through sleep laboratory for 14 days and had metformin. This drug combination is
uncoupling to protect itself from cold free access to good-tasting food. particularly effective in overweight
and hypothermia (drop in body tem- During their stay, they were allowed people with diabetes. However, it is
perature). Drug makers are targeting long and short sleeps. Sleep duration unlikely that the FDA will approve
genes that cause uncoupling in cells did not affect caloric intake during rimonabant anytime soon. (Clinical
to increase metabolic rate and help meals. However, people ate 221 more Endocrinology, 70: 124-128, 2009)
Health
Inadequate Sleep mass in aging women and men is par-
tially linked to declining levels of
publicized, older men also lose bone
density, particularly if they have
Depresses The growth hormone. A rare genetic abnormally low levels of sex hor-
Immune System mutation of the growth-hormone- mones. In a study of nearly 1200
releasing hormone receptor gene adult men, William Nelson and col-
The quantity and quality of sleep causes lifelong growth hormone defi- leagues from Johns Hopkins School of
is important for normal immune func- ciency. Medicine found that those with the
tion; inadequate sleep increases the Brazilian scientists administered lowest levels of free estrogen (biologi-
risk of colds and flu. Researchers from growth hormone supplements to 20 cally active form of the hormone)
Carnegie Melon University found that men and women with this gene were 70 percent more likely than nor-
healthy adult men and women who mutation. Before treatment, they had mal to have reduced bone density.
slept less than seven hours per night lower bone mass than normal, but The risk was 400 percent greater in
increased the risk of catching a cold increased bone density and markers men with the lowest testosterone lev-
by nearly 300 percent. Poor sleep effi- of bone metabolism during six els. Lower levels of serum-hormone-
ciency (percentage of time in bed months of growth hormone supple- binding globulin provided protection
actually sleeping) increases the risk mentation and six months after treat- against loss of bone mass in aging
by 550 percent. Sleep habits were ment. Growth hormone men. This study showed that older
assessed in 153 healthy adult men has the potential of men are not immune to the negative
and women for two weeks. They slowing bone loss health consequences of falling sex
were then quarantined and in older adults who hormone levels. (Clinical
given nasal drops containing a are growth-hormone Endocrinology, 70: 26-34, 2009)
cold virus. People who slept deficient. (Clinical
longer and more efficiently Endocrinology, 70:
were more resistant to
colds.
35-40, 2009)
Pre-Exercise
The immune system Icing Decreases
is the ultimate limiting
factor in athletics. A
Functional
cold or flu will stop Performance Of
progress in a training The Hamstrings
program as fast as a
muscle or joint injury. Ice decreases muscle and nerve
Bodybuilders have an metabolism, slows nerve conduc-
increased risk of sleep dis- tion speed, and impairs the rate of
turbances because they muscle activation. Using ice during
have larger neck muscles exercise or competition (e.g.,
than normal, which makes them while sitting on the sidelines or
more susceptible to airway obstruc- between lifts during a
tion during sleep. See your doctor if weightlifting contest) could
you have trouble sleeping or feel decrease muscle performance
overly-fatigued during the day. and increase the risk of injury.
(Archives Internal Medicine, 169: Jennifer Fischer led researchers
62-67, 2009) from Old Dominion University to find
Illustrated by Jerry Beck/www.ironasylum.com
Mass In Adults With Reduced Bone minutes after exercise. Applying ice
for three minutes had no effect on
GH Deficiency Mass In Aging performance. Ice is a valuable modali-
Men ty for treating injuries and trauma
Growth hormone is important for during recovery from physical activity
bone metabolism in growing children Low bone mass is common in because it decreases inflammation,
and adults. The decrease in bone women after menopause. While less pain and swelling. However, it should
Health
not be used before or during exercise. ally suspect an enlarged prostate 107 minutes after). Prednisolone
(Journal Strength Conditioning gland when middle-aged and older caused decreases in testosterone,
Research, 23: 44-50, 2009) men complain of urinary problems growth hormone, DHEA and hor-
such as frequent urination, urinary mones linked to fluid and thyroid
Non-Surgical urgency, inability to urinate, urine
retention, or urinary tract infections.
function. Prednisolone most likely
improved performance by increasing
Treatment For Risk factors of prostate enlargement carbohydrate availability during pro-
Prostate include family history, age, increased
prostate-specific antigen levels (PSA),
longed exercise. However, pred-
nisolone and other corticosteroids
Enlargement prostate volume, and sexual dysfunc- have severe side effects that eventu-
Enlargement of the prostate gland tion. Other markers include slow ally result in physical deterioration.
(benign prostatic hyperplasia, BPH) is urine flow rate and retained urine vol- Prednisolone is a banned substance
common in aging men. It can cause ume after voiding. Many men are in Olympic sports. (British Journal
restriction of the tube leading from embarrassed to see their doctor about Sports Medicine, 42: 983-988, 2008)
the bladder to the outside (urethra), LUTS. This is a mistake because
leading to frequent urination, urine physicians have effective treatments
retention, urinary urgency and uri-
nary tract infections. While bother-
that can drastically reduce the symp-
toms. (International Journal of
Many Groin
some, it is not considered a precan- Impotence Research, 20: 2-10, 2008) Injuries Might Be
cerous condition.
A review of literature by urologists
Hernias
from the Feinberg School of Medicine
at Northwestern University concluded
Prednisolone An inguinal hernia is a projection
of the contents of the abdominal cavi-
that the combination of 1-adrenergic Nearly Doubles ty through the wall of the abdomen
blockers and 5-alpha-reductase
inhibitors was effective for reducing
Cycling Endurance through the inguinal canal. During
the development of the urinary tract
the symptoms of enlarged prostate Capacity and reproductive organs, the inguinal
glands. The 1-adrenergic blockers, Cortisol is a hormone secreted by canal serves as the pathway for
such as Uroxatral, relax smooth mus- the adrenal cortex, a gland that rests movement of the testes from the
cle, controlling urine flow, which on top of each kidney. It is a steroid, abdomen into the scrotum.
makes it easier to urinate. The 5- but not the kind that people take to Consequently, men are 25 times more
alpha-reductase inhibitors, such as increase muscle mass and sports per- likely than women to suffer from
Propecia and Avodart, interfere with formance. Rather, it helps maintain inguinal hernias.
the action of testosterone by blocking blood sugar levels, stimulates amino In a review of literature, John
the formation of dihydrotestosterone. acid and fat breakdown for energy Nyland and colleagues from the
They concluded that the combination and suppresses inflammation. University of Louisville concluded
of these drugs was effective for reduc- Physicians use more powerful and that many athletic groin injuries are
ing urinary tract symptoms in men longer-acting synthetic versions of inguinal hernias. The injury occurs
with enlarged prostate glands and cortisol (collectively called glucocorti- most frequently during cutting, pivot-
preventing progression of the disease. coids), such as prednisone, pred- ing, rapid changes in direction and
(International Journal of Impotence nisolone and dexamethasone to treat kicking in sports such as soccer,
Research, 20: s33-s43, 2008) severe allergies, inflammation, rugby, ice hockey and football. The
rheumatoid arthritis and altitude sick- repetitive nature of these movements
Man Who ness. These drugs also cause immune
system depression, skin weakness,
makes the injury more likely in these
athletes. The injury can be difficult to
Can’t Pee reduced bone density, growth sup- diagnose, even with MRI or ultra-
Many aging men have lower uri- pression and muscle breakdown, so sound. Laparoscopic surgery enables
nary tract symptoms (LUTS) linked to they are not typically used to improve rapid recovery and is more effective
enlargement of the prostate gland, athletic performance. than conservative treatments. The
anatomical changes to the bladder, or French researchers found that best way to prevent hernias is to
alterations in the tone of the sympa- short-term administration of pred- maximize physical fitness and the
thetic nervous system (fight-or-flight nisolone (60 milligrams per day for 1 strength, power and endurance of the
system). The many causes of LUTS week) increased cycling endurance core and lower body muscles. (British
often make it difficult to treat the time in recreational athletes by nearly Journal of Sports Medicine, 42: 954-
condition effectively. Physicians usu- 100 percent (56 minutes before and 964, 2008)
Supplements
Weight-Loss ingredient in red pepper, are promis-
ing thermogenic chemicals that might
scientists found that men with low
levels of zinc also had low testos-
Supplement promote fat loss. They cause a burning terone levels. In 2000, Brill and Conti
Ingredient May sensation when they touch skin and found that ZMA increased testos-
are used in heat wraps and analgesic terone levels by 30 percent in athletes.
Be Toxic To The balms. A study conducted at the This study made ZMA an overnight
Liver University of Maryland Medical School sensation. Subsequent studies showed
found that obese men and women that zinc supplements did not increase
Usnic acid, an ingredient found in given capsinoid supplements (6 mg testosterone levels in people with nor-
some weight-loss supplements, may per day for 12 weeks) lost more mal blood levels of zinc. A study con-
be hazardous to your health. Some abdominal fat than people taking a ducted at the German Research
weight-loss products include usnic placebo (fake capsinoids). The supple- Center of Elite Sport in Cologne,
acid because it causes thermogene- ments were well-tolerated and had Germany found that ZMA supple-
sis— an increase in caloric expenditure ments had no effect on blood levels of
and metabolic rate, which promotes total testosterone or the biologically
fat loss. It is found in Usnea barbata active free testosterone. Subjects took
lichen, a plant species composed of three ZMA capsules per day (30
algae and fungus that grows on mg of zinc per dose) for 58
rocks and tree trunks. Usnic acid days. While the supplements
causes uncoupling in the mito- increased blood zinc levels,
chondria, the energy centers they had no effect on testos-
of the cells. This means that terone. (European Journal of
the cells lose food energy as Clinical Nutrition, 63: 65-70,
heat instead of converting it 2009)
into usable energy or storing
it as fat. Drugs such as Energy Drink
amphetamines, ephedrine,
and dinitrophenol cause Increases
uncoupling but can have Quickness
severe side effects. The
U.S. Food and Drug
And
Administration (FDA) Alertness
reported 23 cases of liver
toxicity linked to usnic acid in Many bodybuilders take
weight-loss supplements. As a result, few side effects. Other studies found energy drinks such as Red Bull,
the National Toxicology Program is that capsinoids prevented fat cell Rockstar and Redline Xtreme to rev up
evaluating usnic acid and the Usnea growth, promoted thermogenesis, their workouts and improve perform-
barbata lichen to determine if they are reduced hunger, triggered fat break- ance. These drinks are high in simple
poisonous and safe for human con- down and had a small effect on fat sugars, caffeine and specific amino
sumption. (Journal Environmental loss. Capsinoids may be useful ingredi- acids. Jay Hoffman and colleagues
Science and Health, in press; published ents in weight-loss supplements. from the College of New Jersey found
online October 2008) (American Journal of Clinical Nutrition, that male power athletes who drank a
Illustrated by Jerry Beck/www.ironasylum.com
Increase Fat Use ZMA Has No Effect and reaction time (Makoto testing
device) than athletes given a placebo
The FDA banned the weight-loss- On Testosterone (fake drink). The researchers also
promoting herb ephedra in 2004, and Many bodybuilders take ZMA reported greater energy and alertness.
supplement makers have been search- because they believe it increases However, the drink had no effect on
ing for effective replacements ever testosterone levels and might be a high-intensity exercise capacity
since. Some plant extracts are thermo- ‘drug-free’ method of boosting muscle (Wingate test). Bodybuilders may ben-
genic, which means they increase growth. ZMA contains zinc, vitamin B- efit from consuming an energy drink
metabolic rate and caloric expenditure. 6 and magnesium. Zinc is involved in before workouts. (Journal International
Capsinoids (e.g., capsaicin), the active testosterone metabolism. In the 1960s, Society Sports Nutrition, 6: 2, 2009)
Supplements
Meltdown studies found that HMB prevented L-Arginine
muscle protein breakdown, stimulat-
Increases ed muscle growth and promoted fat
Supplements
Resting breakdown. A sophisticated study Do Not Increase
Metabolism from Charles University in Prague,
Czech Republic using radioactive
Blood Flow In
Bodybuilders take weight-loss tracers, found that HMB promoted Normal People
supplements to increase metabolic muscle hypertrophy by preventing Should bodybuilders take arginine
rate and suppress appetite. protein breakdown rather than stimu- and nitric oxide-boosting supple-
Accelerating metabolism burns more lating protein synthesis. HMB also ments? Nitric oxide (NO) is vital for
calories and promotes fat loss. Jay positively affected protein metabo- muscle blood flow, sexual function,
Hoffman and co-workers from the lism in the gut, which could have fuel and hormone delivery to mus-
Department of Health and Exercise beneficial effects on whole-body cles, tissue oxygenation and general
Science at the College of New Jersey metabolism. (Food and Chemical energy levels. The body makes nitric
found that young adults burned 22 Toxicology, 47:255-259, 2009) oxide from oxygen and arginine.
percent more calories after taking Researchers from the Chinese
three capsules of the weight-loss Creatine Prevents Academy of Medical Sciences pooled
supplement Meltdown than a group the results of 13 studies on the
taking a placebo (fake Meltdown). Losses In effects of arginine on blood flow,
The supplement also increased rest- Strength And using a technique called meta-analy-
ing oxygen consumption by 29 per- sis. They concluded that arginine
cent and resting heart rate and blood
Muscle Size improves blood flow in people with
pressure by 6 percent. People taking During blood flow restrictions but has no
the supplement also reported an
increase in tension and confusion.
Immobilization effect in people with normal blood
flow. (American Journal of Clinical
Meltdown contains caffeine and sev- Muscle mass, strength and Nutrition 89:77-84, 2009)
eral other supplements that cause endurance decrease rapidly during
thermogenesis (increased caloric immobilization following an injury or
expenditure). Meltdown may pro- surgery. Creatine monohydrate boosts
mote weight loss but might also
cause increased blood pressure and
muscle size and strength in athletes,
older adults and people suffering
MD HAS THE
nervousness in some people. (Journal from degenerative diseases. Canadian WINNING FORMULA!
of the International Society of Sports researchers, led by Adam Johnson,
Nutrition, 6:1, 2009) found that creatine supplements (5
The most cutting-edge,
grams, four times per day) prevented scientifically-based, no-
HMB Prevents muscle deterioration in young men bullshit information on
with arms immobilized in plaster
Protein casts for two seven-day periods. building muscle and burn-
Breakdown Casting without creatine caused a 3.7 ing fat—from drugs and
percent decrease in muscle mass, a
Beta-hydroxy-beta-methylbutyrate 21.5 percent decrease in strength and
supplements to training,
(HMB) is a metabolite of the amino a 43 percent decrease in muscle nutrition and diet—from
acid leucine. In 1996, Nissen and co- endurance. During creatine supple- the top medical experts
workers showed that HMB prevented mentation muscle mass actually
protein breakdown and promoted increased slightly, while strength and
and bodybuilding champi-
hypertrophy in weight-training sub- muscle endurance decreased by only ons and insiders!
jects. HMB sales went through the 4.1 percent and 9.6 percent, respec-
roof. Since then, HMB studies have tively. Creatine monohydrate supple-
rendered conflicting results. Nutrition ments prevented large losses in mus-
researchers from the United States cle mass, strength, and endurance in
and Finland concluded that the cast-immobilized limbs in young men.
effects of HMB depend on factors (Journal Strength Conditioning
such as age, training experience, Research, in press; published online in
metabolic status and dosage. Some January 2009)
Nutrition
Protein Quality Essential Amino leagues from the University of Texas
Medical Branch, in a review of litera-
Affects Muscle Acid Speeds ture, concluded that weight training
Protein Synthesis Protein Synthesis and essential amino acids independ-
ently activate protein-signaling mole-
After Weight After Weight cules that promote protein synthesis
Training Training and muscle growth. Bodybuilders
should consume amino acid supple-
Muscles increase in size in Cells use amino acids to make new ments high in leucine after training to
response to training, provided there is proteins, but amino acids do a lot maximize protein synthesis. Supp-
adequate training stress and energy, more than that. They activate signal- lementing essential amino acids may
and amino acids available to make ing proteins in muscles that turn on prevent muscle wasting that occurs
new proteins, fuel the process and protein synthesis and increase muscle with aging, bed rest, inactivity, can-
trigger chemical pathways that acti- fiber size. Muscle tension, blood lev- cer, trauma and surgery. (Journal
vate protein synthesis. A review of els of amino acids (particularly Applied Physiology in press; pub-
literature by Canadian researchers leucine) and insulin are key factors lished online January 20, 2009)
Jason Tang and Stuart Phillips con- triggering muscle growth. They acti-
cluded that the quality of protein con-
sumed after weight training may
vate signaling pathways inside the
cells that promote protein synthesis
High Protein
influence muscle protein synthesis in the muscles and modify muscle Intake Enhances
after exercise. Feeding protein during
the first 2 hours after training pro-
protein breakdown, remodeling and
repair. Chemicals called ribosomal
Protein Synthesis
motes muscle protein synthesis During Low
and increases post-exercise Carbohydrate
tissue repair. Maximize
muscle protein synthe-
Diets
sis by consuming 20-30 Increasing protein intake during
grams of protein during weight loss preserves muscle mass.
the first 2 hours after Low carbohydrate consumption pro-
training. Whey protein motes weight loss, at least during
works better than the first 6-12 months of dieting.
casein or soy pro- Sustaining muscle mass during
tein for maximiz- weight loss maintains a healthy
ing muscle metabolism and normal functional
growth after capacity. Low-carbohydrate diets
weight training. cause muscle loss, but high protein
Drinking whole intake might counteract these
milk after train- effects. Researchers from the
ing is a simple, University of Michigan found that a
inexpensive and seven-day high protein, low-carbo-
effective way to hydrate diet promoted protein
speed post-exer- synthesis and whole-body proteoly-
cise recovery and sis. They measured protein synthesis
protein synthesis. following a standard Western diet (60
The availability of the percent carbohydrate, 30 percent fat,
amino acid leucine is par- 10 percent protein) and after a low
ticularly important for turn- protein S6 kinase and the target of carbohydrate, high-protein diet (5 per-
ing on biochemical pathways that rapamycin (mTORC1) are important cent carbohydrate, 60 percent fat, 35
stimulate protein synthesis. Several cell-signaling molecules that are sen- percent protein). There were no dif-
supplement makers have formulated sitive to small changes in energy sta- ferences in growth hormone or IGF-1
products to harness amino acid trig- tus and are major forces in protein responses to the diets. Bodybuilders
gers to promote post-exercise protein synthesis. They work like biological often cut carbs when preparing for a
synthesis. (Current Opinion Clinical computer programs to line up amino contest. (Journal of Clinical
Nutrition Metabolic Care, 12: 66-71, acids needed to produce new muscle Endocrinology and Metabolism, 90:
2009) tissue. Micah Drummond and col- 5175-5181, 2005)
Nutrition
Low-Carb Diet Adding Fructose percent. Arginine treatments resulted
Decreases To Glucose In in lower blood levels of leptin
(weight-controlling hormone), glu-
Inflammation Sports Drinks cose, triglycerides, urea, glutamine
Inflammation promotes blood vessel Does Not Increase and branched-chain amino acids. The
arginine-fed rats also had higher lev-
disease, heart attack and stroke. Volek
and co-workers found that a low-carbo-
Carbohydrate Fuel els of nitric oxide, an important mark-
hydrate diet reduced markers of inflam- Use er of metabolic health. If these results
mation and blood fats better than a apply to humans, administering argi-
low-fat diet in people with the Carbohydrates are the principal nine supplements might be useful in
Metabolic Syndrome (MS). MS is a fuels during exercise and intensities athletes trying to gain quality weight,
group of symptoms linked to poor meta- above 60 percent of maximum effort. such as football linemen. (Journal
bolic health that include insulin resist- Carbohydrate sources include blood Nutrition, 139: 230-237, 2009)
ance, abdominal fat deposition, high sugar (glucose) and glycogen stored
blood pressure, high cholesterol, low in the liver and muscles. During pro-
HDL (the good cholesterol), inflamma- longed exercise, consuming carbohy-
drates in sports drinks or meals is
Low-Carb Diet
tion, type 2 diabetes and blood-clotting
abnormalities. Low-carb diets reduced essential for maintaining blood glu- Prevents Prostate
inflammation and improved blood-clot- cose and sparing muscle and liver
glycogen. The ideal nutrient content
Cancer Growth
ting regulation better than low-fat diets
in people with the Metabolic Syndrome. of sports drinks is controversial. In Rats
(Lipids, 43: 65-77, 2008) British researchers, led by Carl Hormones such as IGF-1 promote
Hulston, found that adding fructose cancer cell growth in established
to a drink containing glucose did not prostate cancer. A study from the
increase carbohydrate use. Duke University School of Medicine
How Much Protein Conversely, Azevedo and co-workers
found that fuel use was greater in a
showed that dietary composition may
speed or slow cancer growth. Rats
Is Best After drink containing glucose, fructose and were fed a high-fat ketogenic diet (84
A Workout? polylactate (Cytomax) than a drink
containing high-fructose corn syrup
percent fat; 0 percent carbohydrate;
16 percent protein), low fat (12 per-
Consuming protein supplements (Gatorade). We can infer from this cent fat; 72 percent carbohydrate; 16
shortly after weight training boosts study that the gut contains specific percent protein) or Western diet (40
protein synthesis. Good-quality pro- transporters for various fuels and that percent fat; 44 percent carbohydrate;
teins containing essential amino acids, drinks containing multiple fuels might 16 percent protein). The rats were
such as leucine, turn on signaling promote carbohydrate availability and infused with a gene mutation that
pathways of muscle protein synthesis use during exercise. (Medicine Science triggered prostate cancer. Prostate
and serve as the building blocks for Sports Exercise, 41: 357-363, 2009; cancer growth was 33 percent less in
added muscle tissue. How much PLoS ONE 2(9): e927, 2007) rats consuming the high-fat, keto-
should you take? Canadian researchers genic diets. Also, these rats showed
measured the effects of supplementing lower levels of insulin and IGF-1,
0, 5, 10, 20 or 40 grams of whole-egg
protein on muscle protein synthesis
Arginine Prevents both of which are linked to cancer
cell growth. High fat, ketogenic diets
following a weight-training workout. Fat Gain In may not slow prostate cancer cell
Consuming 20 grams of protein is opti-
mal for promoting muscle protein syn-
Overfed Rats growth in humans. (The Prostate, 68:
11-19, 2008)
thesis and albumen synthesis follow- Overfeeding gradually leads to
ing resistance exercise. Albumin is increased fat mass. Arginine supple-
critical for maintaining blood volume,
which promotes cardiovascular capaci-
ments prevented fat accumulation in
rats fed high-calorie diets. Research- CHECK OUT
ty. Consuming approximately 20 grams
of protein after exercise will promote
ers from Texas A&M University fed
genetically obese rats diets high or
MUSCULARDEVELOPMENT.COM
protein synthesis, decrease protein
breakdown and speed recovery.
low in fat. Fat pad weights were 74
percent higher in rats fed a high-fat
FOR COMPLETE CONTEST
(American Journal of Clinical Nutrition,
89: 161-168, 2009)
diet. Supplementing their diet with
arginine reduced fat increases by 50
COVERAGE!
150 MD www.musculardevelopment.com April 2009
www.fantamag.com
By Steve Blechman and
RESEARCH Thomas Fahey, EdD
Drugs
Growth Hormone els and sexual performance. The pitu- highly controversial, in part because
Therapy Cuts Fat itary gland in the brain releases growth
hormone in pulses, but the pulses
the hormone might promote prostate
cancer. In fact, suppressing testos-
and Builds Muscle become more variable with age. terone with drugs is a common treat-
Many bodybuilders and older adults Testosterone and growth hormone ment for men with prostate enlarge-
take growth hormones to decrease metabolism are linked and complement ment or cancer. Do testosterone supple-
body fat, build muscle mass and each other. Johannes Veldhuis and col- ments promote prostate cancer? In a
increase energy levels and joie de vivre leagues from the Mayo Clinic found review of literature, researchers from
(the joy of living). Synthetic growth hor- that supplementing testosterone to the College of Physicians and Surgeons
mone has been widely used for more aging men (50-70 years old) increased Of Columbia University concluded that
than 10 years, so we have many stud- testosterone therapy did not increase
ies to help evaluate its effectiveness. the risk of prostate cancer nor did it
Kavya Mekala from the Lahey Medical increase prostate-specific antigen lev-
Center in Burlington, Massachusetts els. (PSA is a test to detect prostate
and Nicholas Tritos from Tufts enlargement and cancer.) They evaluat-
University School of Medicine in Boston ed 197 studies and made their recom-
combined the results of 27 studies on mendations based on 44 well-con-
growth hormone, using a statistical trolled experiments. Testosterone
technique called meta-analysis. supplements do not increase the risk
Growth hormone decreased fat mass of prostate cancer. In fact, low testos-
by an average of 2 pounds, fat by 1 terone levels are linked to an increased
percent, visceral fat by 9 inches, low risk of the disease. (International
density lipoprotein (bad cholesterol) Journal of Impotence Research, 21: 9-23,
by 9 mg/dl and total cholesterol by 7 2009)
mg/dl. Lean body mass increased by 4
pounds. Five to 7 percent of people Low Testosterone
experienced side effects such as joint
pain, swelling and numbness to the Linked To
hands and feet. There were small Poor Health
increases in blood sugar and insulin,
but these effects were short-
In Aging Men
term and temporary. Growth hor- Testosterone and the biologically-
mone decreases abdominal fat active free testosterone decrease with
and increases muscle mass, age in men. These changes are linked
without causing changes in to decreases in muscle and bone mass,
bodyweight. The authors cautioned poor sexual performance, psychologi-
that we need long-term studies to growth hormone levels. cal depression, declining physical per-
assess the effectiveness of growth hor- They initially suppressed growth hor- formance and poor mental function.
mone supplements and their effects on mone secretion by injecting them with Low testosterone levels in aging men
the heart and longevity. (Journal IGF-I. Testosterone supplements are an increase the risk of heart disease, dia-
Clinical Endocrinology Metabolism, effective way of increasing natural betes and prostate cancer. A review of
94:130-137, 2009) growth hormone production in aging literature by Dr. BB Yeap, from the
men. (Journal Clinical Endocrinology School of Medicine and Pharmacology
Testosterone Metabolism, 94: 246-254, 2009) at the University of Western Australia,
Illustrated by Jerry Beck/www.ironasylum.com
Drugs
Increased from Harvard Medical School found that ments have many promising effects in
men given Arimidex for one year older adults, their ultimate influence on
Estrogens From reduced estrogen by 20 percent and lifespan is unknown. People who use
Testosterone increased testosterone by 100 percent. these drugs may live longer, more vital
However, they showed no changes in lives— or they may be digging them-
Supplements Do body composition or strength. Many selves an early grave. (Growth Hormone
Not Suppress studies led by Shalender Bhasin from IGF Research, 18: 455-471, 2008)
Muscle Growth Boston University found that muscle
Factor
mass increased in direct proportion to
changes in blood testosterone. The
Safflowers
Estrogen suppresses growth hor- results of the Harvard study may be due Genetically
mone (GH) and IGF-1 release and sensi-
tivity. GH and IGF-1 are vital anabolic
to changes in testosterone receptor sen-
sitivity, age of the men in the study, or
Modified To
hormones for muscle growth. their exercise habits. The results may Produce Human
Testosterone and most anabolic steroids not apply to younger bodybuilders. Insulin
are partially aromatized (converted) to (Clinical Endocrinology, 70: 116-123,
estrogens during their metabolism. Do 2009) Drug companies manufacture
these estrogens suppress IGF-1 levels? polypeptide hormones— such as
Researchers from the United Do Growth insulin, growth hormone, and IGF-1— in
Kingdom, led by Helena Gleeson, found the laboratory by altering the genes of
that the type of testosterone supple- Hormone bacteria. The bacteria pump out hor-
ment had no effect on growth hormone Supplements mones identical to those made by
release. During two four-week trials, humans. This is an extremely complicat-
men were administered gels containing
Cause Premature ed and expensive process. A Canadian
either testosterone (T) or dehydrotestos- Death? company called Sembiosys Genetics
terone (DHT). T is partly converted to developed a technique for producing
estrogen, while DHT is not. At the end Growth hormone supplements insulin by infusing human insulin genes
of each four-week period the men were increase muscle and bone mass, pro- into safflower plants. This process is
given an injection of growth hormone, mote vitality and make people look cheaper and faster than current meth-
which typically triggers increases in IGF- younger. While they increase the quality ods. One possible problem is that cross-
1. The researchers found no difference in of life in some people, do they actually pollination between genetically-altered
IGF-1 response following four weeks make you live longer? A review of litera- safflowers and other plant species could
administration of either T or DHT. ture written by scientists from the introduce the insulin-producing gene
Testosterone supplements increase United States and Denmark, led by into the food supply, which could have
growth hormone secretion and sensitivi- Darlene Berryman, concluded that the unpredictable consequences. However,
ty and are not influenced by aromatized long-term benefits of growth hormone this technique shows great promise for
estrogens. (Clinical Endocrinology, 70: supplements are far from clear. They increasing the availability and reducing
109-115, 2009) analyzed data on longevity in animal the cost of a variety of drugs and hor-
species, ranging from fruit flies to mones. (New Scientist, January 8, 2009)
Arimidex Increases humans. Low-calorie intake and sup-
pression of the IGF-1 growth hormone
Testosterone axis are linked to longer lifespans in MD HAS THE
Without Increasing many species. If these results apply to WINNING FORMULA!
humans, then supplementing growth
Muscle Mass or hormone might shorten your life.
The most cutting-edge,
scientifically-based, no-bullshit
Strength Conversely, growth hormone supple- information on building muscle
ments increase muscle and bone mass and burning fat—from drugs and
Testosterone is partially converted to and promote physical vitality, which supplements to training, nutrition
estrogen by a process called aromatiza- increase the ‘healthspan’— the years of and diet—from the top medical
tion. Aromatase inhibitors, such as anas- a healthy, vital life. Most people live rea- experts and bodybuilding
trozole (Arimidex), can block formation sonably healthy lives until the final 5-15 champions and insiders!
of estrogen and possibly maximize the years before they die and then they typi-
anabolic effects of testosterone. Many cally suffer from disability and disease. It
bodybuilders take these drugs to pre- seems reasonable that increasing the
vent gynecomastia (development of healthspan would also increase the lifes-
female-like breast tissue). Researchers pan. While growth hormone supple-
Sex
Many Motorcyclists cutting the suspensory ligament of the ED Is An Important
penis that makes it sag more when it’s
Can’t Get It Up soft. Most men can expect an increase of Marker Of
Hollywood movies usually portray one-half inch in the erect penis, but the Cardiovascular
motorcycle riders as sexy tough guys. surgery makes the organ unstable.
Motorcycles conjure up images of Another ineffective technique is inject-
Disease
Marlon Brando, “Easy Rider” and the ing fat into the penis to make it thicker. Two-thirds of men with coronary
Hells Angels. While motorcyclists may This will make the penis look bigger artery disease have difficulty getting
be tough guys, many don’t perform well when it’s soft but will not affect thick- erections. The common thread between
in bed. A Japanese study of 150 motor- ness when it’s hard. Also, the body will both problems is poor health of the
cyclists found that 25 percent had erec- absorb the new fat relatively quickly and endothelial cells lining the blood ves-
tile dysfunction and 21 percent had the fat penis will soon revert to its old sels. These cells secrete a chemical
severe urinary tract problems, such as size. Men complain constantly about called nitric oxide, which helps control
difficult or painful urination. The prob- their small penises, even though the blood flow to the penis and blood ves-
lems tended to be more severe in older majority of penises fall within the nor- sels throughout the body. Endothelial
riders. These results are similar to those mal range. Most men also believe that function is an important marker of
found in bicyclists. New designs in bicy- women are obsessed with penis size metabolic health and is critical for sexu-
cle seats reduced the incidence of ED. and use it as an important measure of al performance and prevention of heart
Perhaps similar innovations could help sexual prowess. In fact, most women disease, diabetes and stroke. Large-
motorcyclists. (International Journal rate genital size way down on the list of scale studies published during the last
Impotence Research, 20: 574-577, 2008) things they look for in a man. A position five years showed that erectile dysfunc-
statement issued by The Sexual tion (ED) is a silent marker of heart dis-
Marijuana Medicine Society of North America stat-
ed that no study has shown that penis
Promotes ED enlargement surgery is safe or effective,
People want to get it on when they and the procedure should be considered
smoke grass. Unfortunately, marijuana experimental. (International Journal of
may decrease their capacity to get off. A Impotence Research, 20: 519-529, 2008)
study from Sapienza University of Rome
found that marijuana smoking increased Male Pride
the risk of erectile dysfunction (ED) and
reduced the capacity to regulate blood Interferes With
flow, compared to age-matched non- ED Treatment
users. Marijuana smoking reduced the
release of nitric oxide (NO) by the Erectile dysfunction (ED) is
endothelial cells lining the blood vessels. extremely embarrassing to most men.
NO is important for blood vessel control Dr. D. Hatzichristou from the Aristotle
and the capacity for erections. Marijuana University of Thessaloniki in Greece,
smoking also triggers insulin resistance, in a review of literature, concluded
which decreases metabolic health and that moderate ED harmed quality-of-
sexual performance. The incidence of ED life as much as severe ED. Men with
is extremely low in 20-30-year-old men. any degree of erectile dysfunction are
This study showed that marijuana often reluctant to seek medical treat-
smoking can create changes in blood ment. ED is an important symptom of
vessels that can lead to serious prob- cardiovascular disease, so failure to
lems with ED. (International Journal seek treatment could have deadly
Impotence Research, 20: 566-573, 2008) consequences. Physicians should con-
sider general metabolic health when
Penis Enlargement treating patients for erectile dysfunc-
tion. ED could be the tip of the ice-
Surgery Falls Flat berg and a symptom for more
Size doesn’t matter— unless you are serious conditions that
a guy with a small penis. Urologists from could lead to heart attack,
the Mount Sinai School of Medicine, in a stroke and diabetes.
review of literature, reported that most (International Journal
men are dissatisfied with penis enlarge- Impotence Research, 20: S15-
ment surgery. The technique involves S20, 2008)
Sex
ease. The blood vessels to the penis are remarkable improvement in the capaci-
smaller than others in the body, so they ty for erections. Cialis is a second-gen-
react more quickly to factors promoting eration erection-promoting drug that
disease, such as abnormal blood fats, also boosts blood vessel health. While
cigarette smoking and high blood pres- some studies found that Viagra and
sure. The onset of ED in men may pre- similar drugs caused improvements in
cede symptoms of cardiovascular dis- blood flow, these drugs are less effec-
ease by two or three years. Erectile dys- tive than others used to treat high
function is a valuable marker for pre- blood pressure. However, it is possible
dicting heart disease. (International that drugs like Cialis will have general
Journal Impotence Research, 20: 9-14, health benefits that go beyond promot-
2008) ing erections. We need large, long-term
studies to determine the effectiveness
Scientists Find of these drugs in promoting cardiovas-
cular health and preventing heart
Link Between attacks. (International Journal
Blood Vessel Impotence Research, 20: 21-22, 2008)
Health, ED And
Sleep Apnea
Heart Disease Increases Risk of ED
Erections require precise coordina- For some men with sleep apnea,
tion between the nervous and blood rigor mortis is the closest they’ll get to a
flow control systems. A firm erection hard-on. In obstructive sleep apnea, tis-
requires increased blood flow to the sues in the throat block the airway,
penis, relaxation of the smooth muscles which decreases oxygen levels in the
controlling blood flow and restriction of blood and disrupts sleep. Some people
venous blood leaving the penis. Normal wake up more than 60 times per hour
erections require healthy endothelial and their oxygen levels decrease by
cells lining the arteries leading to the more than 30 percent. Korean scientists
penis. These cells secrete nitric oxide, found that sleep apnea increased the
which trigger reactions causing risk of erectile dysfunction by 50 per-
increased blood flow to the penis. Poor cent and was most severe in men with
metabolic health interferes with nitric the lowest blood oxygen levels during
oxide secretion from these cells, which sleep. Sexual problems occur in 10 per-
upsets the delicate processes necessary cent of men in their 40s and 80 percent
to achieve firm erections. Scientists dis- of men in their 80s. Much of this is due
covered that the same factors involved to poor metabolic health triggered by
in erectile dysfunction also interfere cardiovascular disease and poor sleep
with blood vessel health, which can habits. Mayo Clinic researchers found
trigger heart attacks and stroke. that snoring— a common symptom of
Scientists are actively seeking viable sleep apnea— is also linked to sexual
treatments to improve the health of problems. They studied more than 800
endothelial cells, which will promote men (average age 64) who had regular
sexual and general health. sex partners. Heavy snorers were 130
(International Journal Impotence percent more likely to report poor sexu-
Research, 20: 2-8, 2008) al satisfaction than men who didn’t
snore. Snoring is a warning sign of
Does Cialis sleep disturbances that can cause seri-
ous health problems and interfere with
Promote General sexual performance and satisfaction.
Metabolic Health? See your doctor for a sleep evaluation if
you snore, wake up frequently at night
Pfizer, the maker of Viagra, originally or have problems falling asleep.
developed the drug to help fight high (International Journal of Impotence
blood pressure. A notable side effect Research, 20: 549-553, 2008; Journal
observed by men in the study was a Sexual Medicine 5: 898-908, 2008)
Winning The
Battle Of The Bulge
very month I receive questions cal studies and in addition to having When examining the data for compar-
of slow-release naltrexone and bupro- approved Phase 3 weight-loss study illustrates that osteoarthritis-induced
prion. Naltrexone is an opioid receptor has positive results. The average arthralgia (joint pain and/or discom-
antagonist used primarily in the man- weight loss for those taking Contrave fort) can be helped or improved with
2
agement of alcohol dependence and was 20 to 25 pounds; 41 percent of the use of AR7 Joint Complex.
opioid dependence. Buproprion is subjects who lost weight lost at least One-hundred adults were random-
commercially known as Wellbutrin, 10 percent of their starting body- ized to either the AR7 product or place-
Effexor or Zyban. Generic Wellbutrin weight, compared to only 20.2 per- bo and instructed to take one capsule
also exists. Buproprion is in early clini- cent of those in the placebo group. daily for the 12 weeks of the study. The
References: 2006;81(4):541-544.
1. Hallas J, Bjerrum L, et al. Use of a prescribed ephedrine/caffeine combi- 14. Favreau JT, Ryu ML, et al. Severe Hepatotoxicity Associated with the
nation and the risk of serious cardiovascular events: a registry-based case- Dietary Supplement LipoKinetix. Ann Intern Med, 2002;136:590-595.
crossover study. Am J Epidemiol, 2008 Oct 15;168(8):966-73. 15. FDA warns consumers not to use the dietary supplement LipoKinetix.
2. Mekala KC, Tritos NA. Effects of recombinant human growth hormone College Park, Md: US Food and Drug Administration Center for Food Safety
therapy in obesity in adults: a metaanalysis. J Clin Endocrinol Metab, 2009 and Applied Nutrition, Office of Nutritional Products, Labeling, and Dietary
Jan;94(1):130-7. Supplements; November 19, 2001. Available at
3. Toxicological profile for dinitrophenols. Agency for Toxic Substances and http://www.cfsan.fda.gov/~dms/ds-lipo.html, accessed January 14, 2009.
Disease Registry, U.S. Department of Health and Human Services, Atlanta, 16. Han D, Matsumaru K, et al. Usnic acid-induced necrosis of cultured
Georgia; 1995. mouse hepatocytes: inhibition of mitochondrial function and oxidative stress.
4. Agency for Toxic Substances and Disease Registry. Dinitrophenols: 2,4- Biochem Pharmacol, 2004 Feb 1;67(3):439-51.
DNP CAS # 51-28-5. ToxFAQs, 1996 September. Available at 17. Material Safety Data Sheet: +Usnic acid MSDS. Available at
http://www.atsdr.cdc.gov/tfacts64.pdf, accessed January 14, 2009. http://www.sciencelab.com/xMSDS-Usnic_Acid-9927034, accessed January 14,
5. Llewellyn W. DNP (2,4-dinitrophenol). William Llewellyn’s Anabolics, 9th 2009.
ed. Molecular Nutrition Press, Jupiter, FL;2009:535-6. 18. Ali AA, Lewis SM, et al. Acute hepatotoxicity of usnic acid in Fischer 344
6. McFee RB, Caraccio TR, et al. Dying to be thin: a dinitrophenol related rats and B6C3F1 mice. Toxicol Sci, 2008;102(suppl 1):146 (abstract).
fatality. Veterinary Human Toxicol, 2004;46(5): 251-4. 19. Foti RS, Dickmann LJ, et al. Metabolism and related human risk factors
7. Miranda EJ, McIntyre IM, et al. Two deaths attributed to the use of 2,4-
for hepatic damage by usnic acid containing nutritional supplements.
dinitrophenol. J Anal Toxicol, 2006;30(3): 219-22.
Xenobiotica, 2008 Mar;38(3):264-80.
8. Wikipedia. Electron transport chain. Available at
http://en.wikipedia.org/wiki/Electron_transport, accessed January 14, 2009. 20. Swamy SA. Suicidal poisoning by dinitrophenol. J Indian Med Assoc
9. Guo L, Qiang S, et al. Review of usnic acid and Usnea barbata toxicity. J 1953 Sep;22(12):504-5.
Environ Sci Health C Environ Carcinog Ecotoxicol Rev, 2008 Oct-Dec;26(4):317- 21. Krishna DR, Ramana DV, et al. In vitro protein binding and tissue distri-
38. bution of D(+) usnic acid. Drug Metabol Drug Interact, 1995;12(1):53-63.
10. Abo-Khatwa AN, al-Robai AA, et al. Lichen acids as uncouplers of oxida- 22. Krishna DR, Venkataramana D. Pharmacokinetics of D(+)-usnic acid in
tive phosphorylation of mouse-liver mitochondria. Nat Toxins, 1996;4(2):96-102. rabbits after intravenous and oral administration. Drug Metab Dispos, 1992
11. Estes JD, Stolpman D, et al. High prevalence of potentially hepatotoxic
Nov-Dec;20(6):909-11.
herbal supplement use in patients with fulminant hepatic failure. Arch Surg,
23. Blaikie F, Brown SE, et al. Targeting dinitrophenol to mitochondria: limi-
2003 Aug;138(8):852-8.
12. Durazo FA, Lassman C, et al. Fulminant liver failure due to usnic acid tations to the development of a self-limiting mitochondrial protonophore.
for weight loss. Am J Gastroenterol, 2004;99:950-952. Biosci Rep, 2006 Jun;26(3):231-43.
13. Sanchez W, Maple JT, et al. Severe Hepatotoxicity Associated With Use 24. Colman E. Dinitrophenol and obesity: an early twentieth-century regu-
of a Dietary Supplement Containing Usnic Acid. Mayo Clin Proc, latory dilemma. Regul Toxicol Pharmacol, 2007;48(2):115-7.
performance
Low-Sodium Diets
Enhance Nitric Oxide and
Enhance Vasodilatation
“I had the best workout previous study in humans reported
pumps of my life when I ate that NO production may be impaired
Chinese Food!” during a high-salt diet. In the study,
subjects were given either a high- or
S
ome members on the low-sodium diet. Researchers report-
MD forums have ed that high-sodium diets decreased
recently started threads the plasma concentration of nitrates
implying better pumps in the and endothelin (both vasodilators),
gym while they were eating which suggests that high salt intake
2
high-sodium diets. One MD adversely affects vasodilatation.
member recommended frequent Another well-known response to
visits to Chinese buffets for get- low sodium intake is lower cortisol
ting better pumps. However, a production. Cortisol has been shown
recent study in the American to reduce nitric oxide release by
Journal of Clinical Nutrition reported decreasing nitric oxide synthase pro-
3
differently. duction. In sum, the study reported
Researchers from South Australia that lowering the salt intake typically
compared the effects of a low-sodi- used in the average American diet
um diet (50 mmol of sodium per will enhance vasodilatation of blood
day) with a typical American diet of vessels.
higher sodium content (150 mmol of We try to get the most accurate
sodium per day). Both diets had sim- information as possible to our read-
ilar amounts of potassium and satu- ers. In conclusion, it seems that
rated fat. The researchers measured those visits to the Chinese buffet
flow-mediated dilation: when blood may not lead to bigger pumps… just
flow increases through a vessel, the bigger guts! !
vessel dilates— this phenomenon
has been coined flow-mediated References:
dilatation. After subjects spent two 1. Dickinson KM, Keogh JB, Clifton PM.
Effects of a low-salt diet on flow-mediated
weeks on either a low- or high-sodi- dilatation in humans. Am J Clin Nutr, 2008
um diet, the researchers reported Dec 23.
that the lower sodium diet resulted 2. Bragulat E, de la Sierra A. Salt intake,
endothelial dysfunction, and salt-sensitive
in greater vasodilatation of blood
1 hypertension. J Clin Hypertens, (Greenwich)
vessels than the higher sodium diet. 2002;4:41-6.
This study also supports other 3. Kerstens MN, van der Kleij FG,
research which has shown that a Boonstra AH, et al. Salt loading affects corti-
sol metabolism in normotensive subjects:
high-sodium diet can decrease nitric relationships with salt sensitivity. J Clin
oxide (NO) activity. For example, a Endocrinol Metab, 2003;88:4180-5.
3,5-diiodothyronine Enhances
Mitochondrial Fatty Acids
and Thermogenesis
everal new fat-burning supple- roid analog called T2 (otherwise acids in hypothyroid (low thyroid)
Shock Muscles
Into Growth:
Change Your Routine!
H
ormones such as
human growth
hormone (GH)
and testosterone have
been shown to play a role
in muscle hypertrophy
and strength gains. One
of the core training princi-
ples for muscle hypertro-
phy in bodybuilding is
short rest— less than 1
minute between sets. In
1988, anabolic hormone
guru William Kraemer,
PhD, performed a study
that literally changed the
world of bodybuilding
overnight.
In this landmark study,
Kraemer reported that
heavy resistance training
protocols with shortened
rest periods (less than 1
minute) between sets
elicited greater GH and
testosterone response than resistance training protocols exercise testosterone and cortisol response to the hypertro-
1
with longer rest periods (more than 3 minutes). A previous phy scheme was greater than the other two schemes, which
study published in the Journal of Strength and themselves displayed largely similar profiles.
Conditioning Research examined the effects of three differ- There is no doubt that short rest periods are going to
2
ent loading routines on testosterone and cortisol levels. lead to enhanced fat oxidation and a greater metabolic
Subjects were randomly assigned to a power workout (8 effect, but should you train with short rest periods year-
sets of 6 reps, 45 percent of 1-repetition maximum, 3 min- round?
utes rest), a hypertrophy workout (10 sets of 10 reps, 75 per-
cent of 1-repetition maximum, 2 minutes rest) and a maxi- Longer Rest Periods
mal strength workout (6 sets of 4 reps, 88 percent of Superior For Strength
1-repetition maximum, 4 minutes rest). The hypertrophy A previous study in the Journal of Strength and
scheme (10 sets of 10 reps) increased testosterone and cor- Conditioning Research found that short rest periods led to
tisol, whereas the power and maximal strength schemes a decrease in the number of repetitions performed in the
produced little to no endocrine change. In general, the post- workout. In the study, resistance-trained men performed
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Is Dexter Destined To Be
A One-Time Mr. Olympia?
Dynasties, Short Reigns
And One-Hit Wonders
Since the Mr. Olympia contest began in 1965 and up until this
year, only 11 men have held bodybuilding’s loftiest title in over 40
years. Obviously, most of the champions were multiple winners. Lee
Haney and Ronnie jointly hold the record for most wins, with eight
consecutive victories. Arnold isn’t far behind, with a total of seven
Mr. O crowns. Dorian Yates ruled the roost throughout most of the
‘90s with his six wins. Those four men’s time as Mr. Olympia can
legitimately be called dynasties. There were also three men who
each nabbed the Sandow three times each: Larry Scott, Sergio
Oliva and Frank Zane. It should be noted that Sergio won
unopposed in 1968, as did Arnold in 1971, and until 1975,
there had never been more than five men competing in
the event in any given year.
Clearly, the game has changed quite a bit since
then. Three men can claim two Mr. Olympia wins: the
first winner, Larry Scott; Franco Columbu in 1976 and
again in 1981; and most recently, Jay Cutler. Then
there are two men who although most definitely
were great physique athletes, were only able to
manage to sit on that throne for one brief year:
Chris Dickerson in 1982, followed the next year
by The Lion of Lebanon, Samir Bannout. Now
that Dexter Jackson has become Mr.
Olympia, the question is: which one of those
men’s destinies will he repeat? Will Dexter
hold the Mr. Olympia title only until next
September? Or, will he win again, and yet
again? I’m Dexter’s good friend, but it’s also my
job to give you my opinions and predictions
straight up. First, let’s go back to that fateful night a couple
months ago back in Las Vegas.
When you have guys who all have been gifted with
extraordinary genetics, it really can come down to something
so simple as which one of them wants it the most.
Right about the time this issue hits the newsstands, Seven Seas,” and he played the title role in the 1983
Big Lou Ferrigno will be all over the big screen with a film version of “Hercules.” And let’s not forget his
supporting role in the DreamWorks romantic comedy seven seasons on the sitcom “The King of Queens”
“I Love You, Man,” directed by John Hamburg— the where he played himself.
same guy who brought us “Zoolander,” “Along Came But just like his rival, nemesis and good friend,
Polly,” “Meet the Parents” and “Meet the Fockers”— Governor Arnold, no matter how high Louie’s star rises
with a cast that includes Paul Rudd, Jason Segel, either on TV or cinematically, he will always be, first
Jaime Pressly and Rashida Jones. and foremost, one of us— a bodybuilder. For the last
This new film is the latest in Big Lou’s repertoire. 30 years, Lou has been off-limits to all of our industry’s
Most of us have seen Lou in his role in “Pumping publications except those put out by Weider. Today that
Iron” opposite Arnold and of course on TV as the ban has been lifted and for the first time in my career
“Incredible Hulk.” What some of you may not realize I’m able to interview my old friend from Brooklyn, the
is that Lou also recently appeared in and did the ‘Incredible Hulk’ himself, Lou Ferrigno.
voice of ‘The Hulk,’ in last year’s blockbuster film, Getting this interview was wrought with mixed
“The Incredible Hulk,” which also starred an impres- emotions. While Lou and I have always maintained a
sive cast: Edward Norton, Liv Tyler, Tim Roth, William friendship over the years, we were closest when he
Hurt and Robert Downey, Jr. and my dearly departed Shelley Beattie were working
Actually, after bodybuilding, Louie did quite a few together as representatives for a hearing aid compa-
TV shows and movies. He was in “Sinbad of the ny. Both Lou and Shelley suffered from a similar hear-
knew it. The energy back then was phenomenal.” they wanted the biggest bodybuilder to play “The Hulk”
“Okay, so “Pumping Iron” was a huge deal and we cov- they should talk to me. Everyone thinks Arnold and I had
ered your part in it in the feature I did on the film last this real-life rivalry going on, but he was always very nice
month. So, we don’t have to go back into all that. But, to me. I bet no one imagined Arnold recommended me for
hen Markus Ruhl walked offstage at the end of the 2007 Mr. Olympia con-
W test, none of us knew he had made up his mind that it would be for the last
time. But shortly afterward, the ‘German Giant’ announced that after a
decade as a pro, he was hanging it up. The news was met with sadness,
as Ruhl had always been a fan favorite. The freaky mass monster would whip audiences
into a frenzy when he crunched out trademark poses like the crab most-muscular and
side chest that were among the most astounding displays of raw mass the sport has
ever seen. The worst part of Ruhl’s retirement for most of his fans was that we never
had a chance to say goodbye. Thankfully, Markus has decided to grant one final encore
performance, to take place in the city he always loved competing in most: New York.
Yes, it’s a one-night-only last chance to see the one and only Ruhler!
RH: Markus, let’s start by talking about your retirement following the 2007 Mr.
Olympia. How long had you been thinking about not competing anymore?
MR: It had been going through my head a lot since the time of the Arnold Classic
earlier that same year. Ninth place was the lowest I ever got in that contest, where I
had been third and fifth the other two times I was in it. So I started thinking, maybe
they just don’t like my kind of body anymore and I should get out before I am taking
last place or something.
RH: What were some other reasons you decided to retire?
MR: It wasn’t so much about placing worse than I hoped to. My wife Simone and I
had been talking a lot about different plans for things to get involved in after I was
done competing, and it was time to get moving on them. We had a chance to buy a
new gym, but it would take a lot of time and attention. I couldn’t do it the right way if I
was still competing. So after a year of getting the gym off the ground and it started
doing pretty well, I had more time to train again. Soon I started thinking maybe I could
compete just one more time.
RH: How did Simone feel about that idea?
MR: It’s hard to say how she really felt. On one hand, she was happy to see me get-
ting excited about competing again, and she supports me 100 percent. Simone knows
Contest History
2002 Indiana Championships 3rd, Heavyweight
Measurements
2002 Midwest Championships 2nd, Heavyweight
And Top Lifts:
th Arms: . . . . . . . . . . .22”
2003 Indiana Championships 4 , Heavyweight
Chest: . . . . . . . . . . .52”
2004 Ohio Championships th
5 , Super-Heavyweight
Waist: . . . . . . . . . . .32”
2007 Anderson GNC Championships 4th, Super-Heavyweight
Legs: . . . . . . . . . . . .31”
2007 Kentucky Show of Strength Super-Heavyweight & Overall
Calves: . . . . . . . . . .20”
2007 Indiana Championships 2nd, Super-Heavyweight
Neck: . . . . . . . . . . .19”
2007 IFBB North American 6th, Super-Heavyweight
Deadlifts: . . . . . . . .700 pounds
2007 NPC Nationals 5th, Super-Heavyweight
Squats: . . . . . . . . . .600 pounds
2008 Indiana Championships Super-Heavyweight & Overall
Dumbbell Curls: . .100 pounds
2008 USA Championships Super-Heavyweight Winner
The Sunshine
State, Where Alvisi’s
True Potential
Became Evident
When Mark’s time serving Uncle
Sam was up, he moved to Florida. As
luck would have it, the head trainer at
the gym he joined was Dave
Marinelli, an NPC veteran who
would turn pro at the Masters
Nationals a couple years later.
Marinelli’s expert eye immediately
Training Split
Day One: Biceps and triceps
Day Two: Hamstrings
Day Three: Chest
Day Four: Quadriceps
Day Five: Delts and traps
Day Six: Back
Day Seven: REST
Abs and calves are trained three
times a week.
GEORGE
“BULLETPROOF”
FARAH By Flex Wheeler, Photography by Per Bernal
Few pro bodybuilders can say they have triumphed over what George Farah has survived. At the age of 12, he began
serving in the Christian militia in his native Beirut, Lebanon, to fight a war that’s been raging there for centuries. Several
years later, he made it to the USA, where the violence and bloodshed were behind him— or so he thought. In 1998,
George was in the wrong place at the wrong time and was shot three times. Not only did he survive, but he won his
state bodybuilding contest the next year, followed by earning his pro card at his first attempt just a year after that. Farah
has continued to beat the odds by being one of the few middleweights to enjoy a successful career in the IFBB, where
big men have ruled the roost for decades.
Having faced my own serious health problems in the form of a broken neck and a deadly kidney disease, I was eager
to sit down with George and get the story of how he was able to turn tragedy into triumph. After you read it, I have a
feeling some of your own little problems might not seem so bad after all!
FW: We have to start out with a bang, if you’ll As I was walking in, I saw a reflection of a kid behind
forgive me. Tell me how it all went down on me pointing a gun right at me. Before I had time to even
August 13, that day a little over 10 years ago think or turn around, he shot me twice in the back. One
when you were shot. bullet hit me in the kidney and the other one came very
GF: I had a wholesale car business back then and I was close to my spine.
meeting a couple friends at a car auction.The auction was FW: He just started blasting? He didn’t ask for
in a pretty bad area of downtown Rochester that I never your money or anything first?
went to. I stopped at a convenience store to buy a bottle of GF: Never said a word to me. I don’t know if he wanted
water, because it was hot out and those auctions typically my gold chain or what, but I would have given anything to
went on for hours— I didn’t want to get dehydrated. I him if he had asked. Then his friend comes up with a gun
noticed there were about 10 kids, teenagers, hanging right in front of me and I started fighting with him. His
around the parking lot— but I brushed it off because I was gun went off, pointing into my waist— the bullet actually
just going to be in there for 30 seconds. Little did I know went through my belt. There was a third gunman who
they were all gang members and three of them were pack- never fired.
ing .45 caliber handguns. I managed to wrestle the gun away from the kid in front
TIMEA MAJOROVA
The Ultimate Major Distraction?
Back by popular demand, the most photographed fitness model in the world is gracing our pages
with another scorchingly hot pictorial. Timea has over 100 magazine covers to her credit and has been
featured in a veritable ‘Who’s Who’ of mainstream and fitness publications, not only in the United
States, but all over the world. And from the shots in both the March ’08 issue of MD and this one 13
months later, it’s clear that Timea Majorova is so perfectly put together that she could easily be consid-
ered the ultimate Major Distraction.
JR: Just to refresh everyone’s JR: (realizing he’s no match for Amateur World Championships
memory, Timea, we need your the tiger, moves on to another and then came to America. You
vital stats again— height, weight question) So, you were born in got a contract right away with
and measurements— and your Slovakia, right? Iron-Tek and then got into person-
sign of the zodiac. TM: Yes, Zeliezovce, Slovakia. al training, eventually opening
TM: OK, remember, I’m tall— JR: But you speak Hungarian… your own gym called Pro Gym in
5’8” man! 130 pounds; my mea- TM: My father is Hungarian, so Santa Monica, CA.
surements are 36-25-35 and I’m a yes, I speak Hungarian. My moth- TM: Yes… all true.
Libra. er is from Slovakia, so I speak JR: OK, so what kind of jobs
JR: Libra, huh? If I recall, that Slovakian too. And I speak did you have before you became a
makes you a tiger in the Chinese Russian, and now English! famous fitness model and ultimate
zodiac? JR: You’re hot and you speak MD Major Distraction?
TM: That’s right, baby! And I four languages? TM: Lots of things! I worked
can be anything else you want me TM: Yes. And I’m educated, for a lawyer in Europe. I also
to be… too. worked in a boutique selling jeans
JR: Gulp… uhhh… we better JR: That’s right! I remember over there. I worked in a hospital
not go there. Remember, I have a you went to medical school in as a therapist, and of course now
vivid imagination. Slovakia to study physical therapy. I’m a personal trainer.
TM: (She just sits there with TM: Very good! You have a JR: Don’t you also promote
this incredibly sultry look on her good memory! your contest in Budapest?
face that says, “Give it your best JR: Timea, it’s only been a TM: Yes! I do business in
shot.”) year. OK, you won the 1997 both Slovakia and Hungary.
ANABOLIC STEROIDS:
Drug Abuse &
Pathology
The Latest Research
I
nformed consent is a keystone as well as unanticipated interactions most well-funded and well-equipped
2
concept in clinical medicine as it with other drugs, supplements or anti-doping labs in the world. On the
is practiced in the United States. dietary habits and it is easy to see opposite end of the spectrum are
When a patient acknowledges giving why the true risk involved in any clini- thousands of gym rats who use and
informed consent, it means that he/she cal decision can never be guaranteed. recommend cycles based on little
understands the purpose of the pro- Direct-to-consumer marketing of more than personal experience. The
posed treatment (e.g., surgery or med- drugs designed to treat high choles- fact of the matter is that AAS work well
icine) as well as the potential risks that terol, osteoporosis and erectile dys- enough that it doesn’t take a PhD to
are known to be associated with the function, etc. always end with a figure out that 12 weeks of Deca and
treatment. Prior to the passage of ‘Hollywood handsome’ actor in a Dianabol will cause dramatic improve-
informed consent regulations, some white lab coat reeling off a list of pos- ments in physique and strength (in
patients were subjected to treatments sible side effects in a calm, sonorous conjunction with the right diet and
that may have been unnecessary, voice. He may not be a doctor, but he training). Many Major League Baseball
overly risky or performed on a person does play one on TV. players have been subjected to media
who was unable to comprehend what The rules go out the window when and congressional scrutiny in the last
was being done due to age, language drugs or other forms of medical treat- five years. In the depositions, news
barriers, mental handicap, etc. ment are distributed via illicit (black reports and books covering these mat-
Ethicists even note examples of proce- market) channels. Certainly, there are a ters, it was distressing to see that
dures being performed or withheld number of sophisticated users who these highly paid and well-respected
(e.g., sterilization or abortion) against may have a great depth of knowledge adults were being guided by ‘personal
people’s wishes or contrary to their about their drug of choice; but without trainers’ and correspondence-school
3
welfare due to the moral beliefs or atti- sufficient background in physiology, PhDs. Though the politicians and talk
tudes of guardians, physicians and pharmacology and disease, these self- shows lamented the use of perfor-
1
hospital staff. anointed gurus tend to increase risk- mance-enhancing drugs in profession-
Unfortunately, the burden of edu- taking behavior by instilling a false al sports, the greater shame is that
cating a layperson (one without train- sense of security in their followers. To these functionally-motivated adults did
ing in an art such as medicine) can be be quite blunt, it does not take a not have access to qualified, profes-
nearly insurmountable as the lists of genius to figure out how to cook up a sional guidance regarding the decision
potential risks grow. This is particular- batch of ‘meth’ or grow a high-potency to use such drugs.
ly true with drug treatment as the specimen of Cannabis.
understanding of drugs and therapy This is also true with anabolic- Being Aware Of
expands. Further, it is nearly impossi- androgenic steroids (AAS). Those for- Potential Risks
ble to predict the actual risk of drugs, tunate enough to have conversed with Legal and social disincentives
as pharmaceutical companies are many of the more well-recognized aside, the gravest question is whether
constantly introducing new drugs. ‘experts’ in illicit use of AAS will readi- these gentlemen and the millions of
Add to that, the complexity of individ- ly acknowledge the extreme variability others who have chosen to use AAS
ual genetic variation in the enzymes among these individuals. Patrick made that decision fully aware of the
and receptors involved in the metabo- Arnold admitted to synthesizing ana- potential risks. The answer (this is not
lism and pharmacology of the drugs, bolic formulations that stymied the unique to AAS; it applies to nearly all
benign and malignant tumors. media has been builders. With rare exception, these
quick to blame the cases are believed to be due to the use
relating to the use of AAS. use of AAS for various harms and of oral AAS. For this reason alone,
Unquestionably, side effects do arise, deaths, at times with the encourage- users should be discouraged from
but for the most part they are mild in ment of local prosecutors or politi- using oral forms of AAS. All users of
10
severity and typically resolve in adult cians. As vital as it is to be sensitive AAS, but particularly those using oral
male users. Adolescents and female to harm that is related to AAS, it is AAS, should have liver enzyme studies
users of AAS may be exposed to per- also absolutely necessary to be specif- performed prior to and during a cycle.
manent effects (premature closure of ic. This means that it only clouds the Oral AAS are also responsible for
epiphyseal plates, which results in fail- picture when someone falsely blames another of the cautionary warnings
ure to reach full height; masculine AAS for an event, even one as tragic relating to AAS. Much ado has been
changes in voice and genitalia, respec- as the death of a loved one. Fifth, side made over the cardiovascular risk of
tively) that are not relevant to adult effects that have not yet been detect- using AAS, due to changes seen in the
12
male users. ed, particularly in the setting of lipid profile. Most people are familiar
There is an unfortunate trend in polypharmacy (use of several drugs at with warnings about cholesterol,
AAS literature that is five-fold. First, the same time), remain a significant including the existence of ‘good’ and
the class of drugs that falls within the concern. ‘bad’ cholesterol. While all users of
category of AAS is not so uniform as These issues aside, one can look to AAS should monitor cholesterol and
to allow for the ‘broad strokes of a Dr. Karch’s chapter on abuse of AAS lipids (the other factor measured in a
brush’ to cover them all sufficiently. pathology and learn about the current lipid profile), those using oral AAS
ACHIEVE MOUNTAINOUS
THIGH MASS WITH INCLINE
LEG PRESSES
I
f you want to possess real thigh mass, this goal
has to become something that permeates your
thoughts and something that you cannot live with-
out. Is this an exaggeration? Not really, because
throwing in a few loose sets of leg extensions at the end
of chest day and thinking that will be enough to stimulate
contest-winning muscle depth and mass is just short of
delusional. Claiming ownership of huge and dense thighs
is achievable, but not everyone has the guts to go where
you need to go. Sure, you can have good intentions to
pulverize your thighs with squats twice each week, but it
is sometimes difficult to reach deep enough to acquire the
motivation to push through the pain and effort needed for
thigh work. I am not going to suggest giving up squats for
a long haul, but sometimes shaking things up a bit in your
training is the best way to awaken body parts and renew
vigorous growth.
To have thick, massive thighs, you need to achieve two
things. First, you must be willing to move a lot of resis-
tance and do it with enough repetitions to force your mus-
cles to go to the wall. Second, you need to hammer the
thighs just often enough and not overtrain them. You must
not cross the fine line between thigh passion and thigh
destruction. If you are under 30, you should be easily able
to recover from two really hard leg days each week (about
once every three or four days). If you are over 30 and
without pharmaceutical enhancers, you probably cannot
expect to recover from more than one all-out thigh work-
out every four or five days.
One sure way to kick your thighs past a sticking point is
to inject them with incline leg presses. This is not a perfect
replacement for the squat, but it delivers a serious kick to
activate a huge amount of thigh muscle mass. Leg press-
es allow you to use potentially heavier weights than
squats, yet your concentration can be even more intense
because leg presses eliminate the problem of balancing
heavy weights. The risk of injury is greatly reduced in the
leg press compared to super-heavy squats.
DISCLAIMER:
The following is uncensored/
unedited and in no way reflects the
opinions of the staff of Muscular
Development. Who the hell knows
what this guy might say... he’s a
mental freak. This article is for enter-
tainment purposes only.
THE MORE RECENT LOSS IN AND PINHEADS DOING THIS
OUR SPORT IS BODYBUILDING’S MONTH?????...(THAT MEANS YOU,
“MR FRENCH” AND MAYBE “THE SITTING THERE ON YOUR TOILET,
MOST LIKABLE GUY IN THE READING THIS CRAP.) Confucious
The truth about life is that you SPORT,” MY OLD PAL KENNY say: He who stand on toilet seat is
don’t know what is going to happen KESSEL….BOB BONHAM INTRO- high on pot!!! (IF YOU DON’T GET
tomorrow… Life is a crazy ride, and DUCED ME TO KENNY OVER 20 THAT ONE THEN YOU REALLY ARE A
nothing is guaranteed….SO NOW I YEARS AGO AND SINCE THEN PINHEAD.) I like to con and insult
WANNA START THIS MONTH OFF KENNY HAS ALWAYS BEEN ONE OF people, that’s why I really should
WITH 2 R.I.P’S….2 GUYS WHO I MY FAVORITE GUYS IN THE have become a Consultant.… OK
KNEW AND LOVED …FIRST “MAD SPORT…ALWAYS GOING OUT OF HIS THAT WAS KINDA DRY LAME-
DOG” MIKE BELL WHO WAS AN EX- WAY FOR EVERYONE, NEVER MOODY, HUMOR, FORGIVE ME…. ANYWAY, I
WWE WRESTLER AND WHO WAS ALWAYS HAPPY TO SEE YOU…A LOVE YOU ALL, YOU READERS
JOHN CENA’S FIRST WRESTLING BODYBUILDING GOOD GUY, IFFB ICON ARE MY HEART… OH YEAH BABE,
TEACHER.. “MAD DOG” MIKE AS WELL AS A BODYBUILDING “It’s me and you against the world….
BELL HAD LOADS OF LOST TALENT NATIONAL TREASURE….MUCH LOVE So when do we attack?” I WANNA
AND WAS BEST KNOWN FOR HIS TO KENNY KESSEL FROM ALL OF US THANK ALL YOU RAMBLIN’ FREAK
ROLE IN THE BLOCKBUSTER AT MD…REST IN PEACE MY OLD READERS FOR MAKING MY SHIT
MOVIE “BIGGER STRONGER FRIEND, YOU WILL BE MISSED!!!! HERE NUMBER ONE!!!… IT’S NO
FASTER.” “MAD DOG” MIKE BELL “You only live once...but if you SECRET THAT “I do for bullshit what
…HE WILL BE TRULY MISSED….AS A live it right, once is enough”….. Stonehenge does for rocks!!!” RAM-
MATTER OF FACT JOHN CENA PUT ”What lies before us and what lies BLIN’ FREAK RULES!!!
UP THE MONEY FOR “MAD DOG” beyond us is tiny compared to what Attn: ALL YOU
MIKE BELL’s FUNERAL…LISTEN lies within us”….. “Try not to VALENTINO
UP, I KNOW CENA DOESN’T REALLY become a man of success, but rather,
WANT ANYONE TO KNOW, BUT ON try to become a man of value.” …..
BEHALF OF THE BELL FAMILY I Albert Einstein
WANNA THANK JOHN CENA: YOU NOW ON A HAPPIER NOTE >>
TRULY ARE ONE OF THE GOOD GUYS, YO’ WHAT’S UP….WHAT’S HAP-
MUCH RESPECT TO YOU…..NOW I PENING…..WHAT’S
WANNA GIVE A BIG REST IN PEACE GOOD…WELCOME TO MD’s HOME
TO MY FRIEND “MAD DOG” MIKE OF FREAKS , WITH MD’s
BELL WHO WAS LOVED BY EVERY- “KING OF FREAKS” …ME!!!!
ONE BUT HIMSELF…YOU ARE IN …GEEZ WHO ELSE WERE
EVERYONE’S HEART, BIG GUY— YOU YOU EXPECTING????……YO,
ALWAYS HAVE BEEN— WE LOVE YOU BEFORE WE START I GOT 2
FOREVER!!!!....MOM & DAD “The WORDS FOR YOU ALL….FUCK
saddest thing in life is wasted talent OFF!!!!!….MAN THAT FELT
and a life cut short because of poor GOOD!!!!... People think it must be
choices, because it’s the choices you fun to be a super genius like myself,
make in life today which affect but they don’t realize how hard it is
where your life ends up tomor- to put up with all the idiots in the
row”….Gregg Valentino world.…SO HOW’S ALL MY MOMO’S
NOJUICE
Bodybuilding By Eric Broser
ResearchUpdate
Warning: Opinions expressed in this column do not necessarily reflect the views of this magazine’s publisher or its
editorial staff. MD does not condone any form of illegal drug use for bodybuilding or for any recreational pur-
pose. MD also does not condone abuse of legal drugs for any purpose.
Why is my nose bleeding? does occur with some frequency. I would first and foremost
I started getting nosebleeds during my last cycle make sure I was not suffering from hypertension, as this is
of testosterone and trenbolone. It happened several something that should never be ignored and can contribute
times while training during the same week and to serious health issues. Often, elevated estrogen can be a
took awhile to stop each time. I don’t normally get key culprit in this side effect and slight changes in BP might
nosebleeds, so I know it is the steroids. My friends be mitigated with a reduction in the estrogen level. Note,
tell me it is normal. It freaked me out, so I stopped however, that hypertension is sometimes also reported with
taking steroids for awhile. I want to start again, but the use of non-aromatizing (purely anabolic/androgenic)
I’m nervous. I know people are talking. Can you compounds, so you can’t always rely on estrogen exclusive-
help me understand what caused this and if I can ly. Of course, during intense training, your blood pressure
avoid it in the future? may become temporarily elevated as well. This likely
As you suspect, nosebleeds are a known possible side explains why the nosebleeds were occurring during your
effect of steroid use. They occur at one time or another to training sessions. So increased blood pressure and reduced
a fair percentage of users. Physiologically, this problem is clotting could both be working hand in hand to support
most directly caused by a combination of two factors. To those nosebleeds.
begin with, when used at therapeutic and moderately I am not a physician and can’t advise you on what you
supratherapeutic (above normally prescribed) dosages, need to do. With that said, as you probably know by reading
anabolic steroids tend to decrease blood-clotting ability. If my column, I believe you should always put safety first. The
you want to know specifically what is happening, it first thing I think any logical person would tell you is that
appears the drugs increase plasmin, antithrombin III, and you should go to the doctor for a full checkup. This is always
protein S levels, stimulate fibrinolysis (clot breakdown), a good idea when you cycle, and really a necessity if you
1,2
and suppress clotting factors II, V, VII, and X. If you look, are noticing strong side effects. If you don’t want to do this,
you’ll see that the prescribing guidelines for anabol- you need to at least rule out hypertension. Blood pressure is
ic/androgenic steroids in the U.S. warn of potential an especially easy thing to check. I’d call some local large-
increases in prothrombin time, a measure of how long it chain pharmacies, as many of them will have a blood pres-
3
takes for a blood clot to form. This ‘thinning’ of the blood sure machine on site for free use. I would say that, provided
also seems to make a full noticeable nosebleed more like- hypertension or any other pathological condition is not the
ly, and when it does occur, slower to stop. cause, an occasional nosebleed is probably not serious.
Before we move on to the next factor, you need know Certainly it can be very uncomfortable, frightening, troubling
that steroids don’t always reduce blood clotting. In fact, and even embarrassing to endure— and as you now know,
when used at high supratherapeutic dosages, these drugs it may indicate a more serious underlying issue, so you
can actually have the exact opposite effect on the blood. It don’t want to just ignore it.
seems that anabolic steroids can also elevate levels of
4 5
thrombin and C-reactive protein, as well as thromboxane
6
Trenbolone Acetate or
A2 receptor density, which support clotting. At a certain Enanthate?
dosage level, which is yet to be determined and likely vary- I want to use trenbolone and don’t know if I
ing between individuals, the pro-clotting changes in the should get acetate or enanthate. I have access to
blood appear to overtake the anti-clotting effects discussed both. What is the difference? What do you like better?
earlier. These changes have been well-documented in some The first thing you need to keep in mind is that esters
7
steroid abusing subjects, as are reports of (sometimes fatal) affect the release of the active steroid, in this case tren-
8,9,10,11,12
blood clots, embolisms, and strokes. I don’t mean to bolone. So either way, free trenbolone will be the drug
confuse you, but I do think this is important to know. And in actually doing the job. Provided both products were phar-
a small regard, the nosebleeds you reported may be a posi- maceutically pure and properly dosed, both would be
tive sign that your blood does not have an increased clotting acceptable choices if you wanted to use a trenbolone. But
tendency that would increase the risk of stroke. indeed there is a big difference between these two
The second big factor is probably very obvious: blood steroids, which is found in the rate in which trenbolone is
pressure. Although clinically consistently elevated blood released into the blood.
pressure (hypertension) is not common in steroid users, it Acetate is a very fast-acting ester and needs to be admin-
The Anabolic
Freak By Dave Palumbo,
Editor-in-Chief,
musculardevelopment.com
the conversion of testosterone into healthy men. What was even more
estrogen and thus, nullify any estro- significant was that these increases in
gen-related side effects associated liver function (i.e., AST, ALT, LD, CK
with the hormone. Why worry and myoglobin) remained high for at
about blocking receptors when least seven days after weightlifting.
you can just eliminate the source What this means is that if you want
Name: Brandon D. Chiles Brandon was cruising home from the gym on his bike
Age: 29 when a car pulled out in front of him and launched him
Height: 5’11” 25 feet in the air. When he landed, he suffered seven
Weight: Off-season: 315 pounds; contest: 265 pounds broken ribs, kidney and liver damage, two herniated
disks and a torn oblique muscle. Brandon ended up in a
Contest Highlights: coma for two weeks. He even had to
2005 NPC Jr. Nationals, 6th place, endure a tracheotomy for one and one-
super-heavyweight half years. Humbled and as far
2008 NPC Red River Classic, 1st removed from the big, cocky, body-
place, super-heavyweight builder as one can get, Brandon was so
Brandon Chiles was always a severely injured that he had to learn to
big, strong, guy. Growing up, his walk again.
parents nicknamed him ‘Jethro’ When he reflects back on his life
from the TV show “The Beverly before the accident, Brandon remembers
Hillbillies.” As an adopted child, a specific instance when he received
Brandon had no idea what his true what he calls a “divine inspiration to do
genetic potential was. By the good for young people.” Throughout his
eighth grade he weighed a thick entire ordeal, this epiphany of sorts
175 pounds and by the time he never left his mind. Brandon believes
got to college, he was clearly the that the accident showed him that his
strongest guy on his football priorities were all wrong and that he
team. After graduating, Brandon needed to use bodybuilding as his tool to
continued lifting weights to stay reach out and help those less fortunate
in shape. Despite the urging of his than him. It was this desire to get his life
friends, Brandon refused to enter back on track that not only enabled
Anabolic
a bodybuilding competition. That Freak Brandon to learn to walk again; it drove
of the M
all changed on April 6, 2000 when onth: him to reconstruct the great physique he
Brandon
his son was born. It was at that very D. Chiles once possessed and to return to the stage
moment that Brandon had an awaking of sorts to win the super-heavyweight class at the
to his true genetic gifts and he made a decision to enter 2008 NPC Red River Classic. With a new love for life, a
his first contest. Five years later, Brandon was a self- new passion for bodybuilding and a renewed motivation
admitted ‘cocky prick who walked around like his shit to better the lives of others, Brandon intends on making
didn’t stink.’ However, a devastating motorcycle acci- a bold statement on the 2009 NPC national bodybuild-
dent changed his attitude and his life, forever. ing scene. Don’t count this warrior out. He’s back and
Two weeks out from the 2006 NPC Junior Nationals, better than ever!
BODYBUILDING Q&A
Q: There are a ton of supple-
ments out there that
promise to build muscle. What is
into muscles by engineering this for-
mula with ultra fast-absorbing
nanoparticulated amino acids. With
bohydrates taken right before training
boosts anabolic muscle response
more than when this same combina-
one supplement that should be a intense training and this increase in tion is taken post-workout. You can still
staple in every bodybuilder’s sup- amino acid delivery to hardworking get anabolic if you take amino acids
plement stash? muscles, Alpha Amino Prototype 216 is and carbohydrates after your training,
AskTheDoc
When I squat, I get a lot of pain and swelling in my horn of the medial meniscus.These should be evaluated by
knee, especially when going deep. Now my knee has X-rays to diagnose degenerative changes of arthritis and an
a painful click and catches when I walk. What’s up, MRI to characterize the meniscus tear.
doc?
Deep squatting, or going below parallel, puts an extraor-
dinary amount of stress on many structures in the knee. On
numerous occasions in MD, I have discussed the stress of
deep and heavy movements on the tendons around the
knee, such as the patellar and quad tendons. However,
these structures don’t often result in clicking and catching,
although the knee may give way when walking.
Your clicking or catching is what I would call a mechani-
cal symptom. Mechanical symptoms usually occur when
structures within the knee joint have some kind of derange-
ment. Deep squats, especially with heavy weight, may result
in a meniscus tear. What is the meniscus, you ask?The
menisci (plural, there are two) are cushions on the inside of
your knee at the periphery.There are medial (inside) and lat-
eral (outside) menisci that lie between the femur (thigh
bone) and tibia (shin bone).The menisci are made of tough
cartilage and conform to the surfaces of the bones upon
which they rest.
The menisci help distribute and dissipate forces within
the knee joint.They also contribute to stability of the joint, Meniscus tears that are symptomatic and interfere with
acting as secondary restraints with the ligaments.The cush- daily activities are repaired or debrided surgically. Initially,
ioning effect helps protect the cartilage that lines the ends of physical therapy and other conservative measures may be
the femur and tibia (articular cartilage). The meniscus can taken, but the meniscus has poor healing potential. In cer-
have many types and patterns of tears.These often result tain types of tears the meniscus is repaired arthroscopically.
from a traumatic event or by progressive degeneration due Unfortunately, the recovery from a repair is longer and
to stress such as heavy squatting or running. When the more tedious than a simple debridement or shaving, called
meniscus has a bad tear, all of its functions go out the win- a meniscectomy. Repair requires a period of non-weight-
dow and the articular cartilage breaks down, which is other- bearing on crutches. However, meniscectomy results in a
wise known as OSTEOARTHRITIS. greater chance of osteoarthritis and further joint damage
down the road. If the tear is degenerative or ‘frayed’ there is
often no choice but the meniscectomy.
Meniscus tears cause pain along the joint line on the side
that they cushion. Swelling, popping, clicking, locking, catch-
ing and decreases in knee motion are all symptoms of
meniscus tears. Deep squatting often damages the posterior
Extreme Muscle
Enhancement By Carlon M. Colker, MD, FACN
I’ve taken a great deal of flack in the with a lack of adequate rest, things can 16), as predicted, his symptoms of
press for pulling Jeremy Piven from progress to depression and even suici- fatigue and difficulty concentrating actu-
David Mamet’s Broadway smash play dal tendencies. Manifestations of phys- ally magnified. He also exhibited discon-
“Speed the Plow.” Piven is best known ical symptoms can begin with bleed- certing new symptoms of irritability. At
for his role in the popular HBO show ing gums and progress to chronic this point— around December 10,
“Entourage” as the explosive, smarmy diarrhea/constipation, headaches, 2008— I drew the line and told him to
and ever-antagonistic super agent Ari abnormal heart rhythm, glaucoma, immediately step away from his work
Gold. With the blessing of my patient, high blood pressure, renal insufficien- on the play. I wanted him to rest com-
here’s the ‘full story scoop,’ straight cy and even heart attack. pletely, hopefully as an outpatient, and
from the Doc, exclusively for my MD With no other source apparent, the continue to receive proper medical care
readers: etiology of his blood mercury was most for the remainder of his treatment.
Piven was under my care for symp- probably due to his penchant for con- Under the intense pressure of the
toms of extreme fatigue and difficulty suming large volumes of sushi twice producers, he decided to ignore my rec-
concentrating, among other condi- each day for many years. As a daily fix- ommendation, push through his
tions. In September, after some curso- ture of Nobu in Malibu, this should advancing symptoms, and return to the
ry blood work revealed very little, I come as no surprise. Piven was also tak- rigors of work. As a result, only days
tested him for heavy metals. Piven ing some exotic Chinese herbs for gen- later his condition further decompensat-
had a potentially toxic level of mer- eral health purposes and this may have ed, to the point of worsening neuro-
cury in his system. The actual blood contributed to his condition, but I was muscular symptoms, forgetfulness, ver-
value of 57mcg/L was tested and veri- never able to confirm my suspicions. tigo with presyncope, and finally the
fied by Quest Diagnostics. To put it in In an effort to accommodate Piven’s development of an abnormal EKG, con-
perspective, the upper limit tolerable persistent desire to keep working in his firming a marked sinus bradycardia.
in the respective reference range is no Broadway play, my instructions at the At that point I admitted him to
more than 10mcg/L. So he came in at time were clear— I acquiesced and let Greenwich Hospital. During this stay,
almost six times the allowable range. the show go on but insisted on oral Piven was seen by Robert Stark, M.D.
This level was so high that it actually chelation therapy, coupled with a strict (a renowned Yale cardiologist with 29
exceeded the highest level I’ve seen in diet and rest regimen. I warned him that years experience), Walter Camp, M.D.
the last decade of practice. It shocked the rest component was critical (a highly respected senior staff neu-
my colleagues. You really have to because, as mercury is liberated from rologist and professor emeritus), and
practically run a toxicology lab to see the body via this method, he could feel myself. Both specialists agreed he
higher levels, and in those instances a lot worse, long before feeling better. could be discharged on the third day
they are usually some type of acute The effects of mercury vary greatly in and followed closely as an outpa-
occupational exposure. terms of type and intensity, from one tient; they also agreed wholehearted-
But suffice it to say that once you person to the next. ly that he has pushed, or allowed
get into the upper 50s, things can get At the time I suggested putting off himself to be pushed too hard, and
serious. Psychological symptoms at the play altogether for a few months, should immediately step away from
this stage can go beyond simple but this was not something he was will- the show, convalesce and continue
fatigue and rapidly progress to condi- ing to consider. Though he was compli- treatment. In particular, along with
tions of irritability, restlessness, anxi- ant with all my instructions and his mer- these other recommendations, Dr.
ety and nervousness, vertigo, memory cury dropped considerably (first to 20 Stark’s words “enforced rest” are par-
loss and difficulty breathing. If coupled after a couple of months, and then to ticularly noteworthy.
LegalQ&A
Penis Time
I read that the guys who sold a fake penis that
helps athletes beat doping tests were arrested. Has
Beneath the cartoon was the caption: “Undetectable!
Foolproof! Re-usable!” According to court documents, the
the War on Steroids really gone this far? site contained testimonials from satisfied customers includ-
Thanks for giving me a reason to insert a ‘penis’ into a ing, “I thought I had no chance of landing a new job because
magazine column title! Got your attention? Yup, these guys I smoke so much. When I saw the Whizzinator it was like a
are facing, ahem, ‘hard’ time for distributing a prosthetic dream come true …” and “I have to pass DOT [U.S.
penis over the Internet. The device, called the Whizzinator, Department of Transportation] drug screens every quarter
was initially thrust into the headlines when former Vikings and your product saved my job countless times…”
running back Onterrio Smith was caught with one at the Although it’s been argued that the merits of workplace
Minneapolis-St. Paul Airport in 2005. We can only imagine drug testing are outweighed by the privacy invasions,
his embarrassment when a TSA inspector asked him, “Sir, is others see testing as a necessary evil to ensure that cer-
that your penis?” tain workers aren’t compromised by illegal drug use.
The plastic device, which came in five different colors to Certainly, our families are safer if train engineers and
match the skin tones of various ethnicities, came with a heat- truck drivers aren’t flying high on the job. We don’t need
ing element and a bag that emitted synthetic urine or recon- coked-up cops or pill-popping pilots. The Whizzinator also
stituted urine from freeze-dried crystals. When affixed in defeated the system by which probation departments
place by an athletic supporter, it was intended to fool some- monitor drug offenders in order to ensure they don’t
body watching the collection of a urine sample. The two guys relapse into bad habits. “If not for the Whizzinator, I
who sold the contraption through a company called Puck would be serving thirty days in the workhouse,” boasted
Technology were indicted in a Pittsburgh federal court on one testimonial on the site. “Instead I passed my drug
charges including conspiracy to sell ‘drug paraphernalia’ test and my stupid probat. [sp] officer had no idea.”
(equipment used to produce, conceal or consume controlled Identifying drug paraphernalia can be challenging for
substances) and conspiracy to defraud. They pled guilty. the government because products are often marketed to
Uncle Sam had reasons to target Puck Technology, having pretend they were designed for legitimate purposes, even
nothing to do with athletics, and was likely more focused on including ‘disclaimers’ that they be used only for legiti-
narcotics and recreational drugs than steroids. While the mate purposes. The Whizzinator web testimonials made
possibility that professional ball players or Olympic competi- the government’s case easy. But don’t assume that dis-
tors might have been using this little nasty to beat anabolic claimers will always insulate a company from prosecution
steroid tests may have been one factor in provoking the gov- if it sells items used for drugging— it didn’t work for
ernment’s wrath, the allegations in the indictment were Tommy Chong of the pot-smoking duo “Cheech &
unrelated to fooling sports anti-doping authorities. Instead, Chong” when he sold bongs online and it may not work
the concern was fooling the U.S. government agency for companies selling items used to manufacture under-
responsible for overseeing the scientific and technical ground steroids. The feds will consider many factors,
requirements for federal employee drug testing programs. including the specific ways the items are displayed and
ILLUSTRATION BY LYMAN DALLY
I read about how you are bring- What does your off-season leg routine look like? And, does it
ing up your chest and back to change much when you go into pre-contest mode? I’m also curious
match your huge arms. What about your leg strength. Mine always goes down toward the last
would you recommend for some- eight weeks or so from all the cardio— does yours?
one with the totally opposite prob-
lem? My entire torso is pretty big Here’s what I do for legs in the off-season:
and thick and I am pretty happy Leg Extensions Warm up, then 3 sets of 20 reps
with the overall development of Lying Leg Curls Warm up, then 3 sets of 20 reps
my chest, back and shoulders. But Front Squats 5 working sets, 8-15 reps
my arms— dude! They just don’t Leg Presses 5 working sets, 8-15 reps
match. Would you suggest I cut Seated Leg Curls 3 sets, 12 reps
back and only train the torso mus- Hack Squats 5 sets, 8-15 reps
cles every couple of weeks and Squats (If I am up for it) 3-5 sets, 8-15 reps
blast arms two or three times a Lunges (Every 2-3 weeks) 3 sets, 24-30 steps
week? I am up to trying anything if
you have some ideas. In the past, I used to do much higher reps for legs in the pre-contest phase
It would have been helpful if you because that’s what I thought I was supposed to do, but I found I only lost
had given me some idea of the meth- mass from that. Now I don’t change anything except that I will do lunges at
ods you have already tried, because every workout pre-contest rather than every second or third. My strength only
then I would know what doesn’t work really dips down over the last three weeks or so. But I attribute that more to
for you. That being said, I think the the fact that I am so lean and my body doesn’t have as much water and fat to
knee-jerk reaction most guys with lubricate the joints. I cut back on the weight really not even so much because I
stubborn arms have is to train them don’t have the strength anymore, but because I feel the strain on my joints
more often. In some cases this works, and connective tissues more and don’t want to tempt fate. Cardio shouldn’t be
but a lot of times the arms wind up affecting your leg strength unless you’re doing a lot of high-intensity work and
overtrained and never have a chance hitting the fast-twitch fibers more than you should be.
to grow.
With this in mind, I suggest that for
a period of 6-8 weeks you train triceps
with either chest or shoulders, and
biceps with back. Don’t do a thing for
them on any other days. Assuming
you train body parts once a week like
most guys, this will assure you that
they will have a full week to recuper-
ate between workouts without having
to be called into action to assist in
training a larger torso muscle group.
See how that works out.
Then, for another 6-8 weeks, train
arms on their own day with a stan-
dard workout of about four exercises
for 4 sets each, as well as a couple
sets of biceps on back day and triceps
on chest or shoulder day. Gauge your
results once more, and you should at
least have an idea of whether your
arms respond better being worked a
little more often or if they require
more rest to make progress. I don’t
think cutting back on your torso train-
ing would be the answer for you, as
the heavy work for back and chest
does quite a bit for the arms whether
you realize it or not.
E M
LU
pro card. I wanted to ask a
W N
rather odd question but first
wanted to state that the static
holds for the triceps (top posi-
tion of parallel bar dips) work
great. I tried doing them at the
!
end of my arm training session
and it really made them sore. I
don’t get sore in my biceps but
my tri’s get nasty sore.
Now for my question as it
pertains to fast food. I know
you said you like to eat at vari-
ous places to get in extra calo-
ries during the off-season.
When you do this, do you plan
what you will eat or just say
f*ck it and eat whatever you
want? I guess I mean, do you
ditch the fries for an extra
burger or whatever or just go
all out?
I’m glad you liked the triceps
holds— they burn like hell! I always
have a simple but important ‘plan’
when it comes to cheat meals. I
always address my protein first
whether it’s clean or not. So I usu-
ally like to get a double cheese-
burger with bacon. I have some fries good. I really like Checkers/Rally’s a test). The point to eating fast food is
for flavor and usually an unsweet- lot, but they are no longer in the calories and to break up your
ened iced tea with Splenda. Once in Chicago. When I moved to Louisville clean meals, so enjoy it. But be care-
a while, I have a Dr. Pepper or they had them there so I was ful. If I ever get to a point where I
Coke/Pepsi. I won’t eat at places like pumped. Now I go to Chipotle. I eat can’t see my abs, I’ll stop eating
McDonald’s or Burger King, because the whole burger, bun and all (the junk. Sloppy and fat is not big— it’s
the quality of the meat isn’t very zero-carb diet is only for pre-con- just being a fat ass!
Mike, how do you feel about Thanks for the support. Your split any means. It’s tough not being as big
training body parts twice a week? looks good to me. You are giving each and full as I’m used to being, but it’s
I am currently doing 4 on, 1 off body part four days rest, which should all part of the plan. I start my real off-
and love it, but I am just four be enough as long as you are getting season assault as soon as I get back
weeks out of Navy Boot Camp proper nutrition, supplementation and from my honeymoon in early February,
and might just be getting a sleep. If you are making gains then it so my body needs to be totally rested
rebound effect after all that car- is working for you and that is what and ready to hit it hard again.
dio and calisthenics. The split matters, no matter what anyone else
works well for me because I have says. If you are feeling tired don’t hesi- How Jay Can Get The
duty every fifth day (which is my tate to take an extra day off. Olympia Title Back
off day in the split) and I can’t get Sometimes we all need that extra day I was arguing today with a buddy
to the gym that day. I train high or two if we aren’t eating as well as of mine who feels Jay Cutler is the
volume with 20+ sets for every- we should, not getting enough sleep, most overrated bodybuilder around.
thing (yes, even arms). I’d appreci- or have some type of unusual stress I disagree! Two Olympia titles, three
ate your input. By the way, you going on in our lives. Basically, just lis- Arnold Classic titles, and runner-up
looked ridiculous at the Nationals. ten to your body— it will always tell five more times at the O— you don’t
It wasn’t even close. you what it needs. suck and have a track record like
that, dude!
Chest/Shoulders Arms Still Taking Things Easy I also feel Jay can get his title
Back Off Right now I am only training four back this year. The key is to stop
Legs Repeat times a week and not going all-out by being a businessman, and just be a
bodybuilder. He makes a lot of
appearances. In fact, I think he’s on
CHEC
musculardevelKopOUT
ment.com
the road just about every weekend
FOR COM
CONTEST PLET
E of the year. That takes a toll on any-
COVERAGE
!
body’s physique. No matter how
well you have adjusted to a travel
and appearance schedule like that,
there is no substitute for staying
home, training at your own gym, and
eating in your own kitchen or dining
room. Jay has enough money; I think
it’s safe to say this. If he wants to be
Mr. Olympia again, he needs to
buckle down, get hungry again, and
train and diet the way he used to
back in his late teens and early 20s
when nobody could match his drive
and determination. If he can do that,
I have no doubt in my mind he will
win a third Mr. O title. !
Charles and other pros looked on, and here I was standing there eight
weeks out from the Arnold doing the same thing!
For a minute there I almost felt like pinching myself to make sure it was-
n’t all a dream! I got goose bumps and thought for a second that a breeze
had blown through the doorway, but it was just the unreality of the situation
hitting me. I was 293 pounds that day and still a ways off from the condition
I need to be in for the Arnold, but something about hitting my poses in that
magic spot made me feel like everything was going to be just fine.
Then sleep, wake up and do it all over again! I should note that in the off-
season I do have a post-workout shake with carbs (Dark Matter by MHP), but
we cut that out around 12 weeks out from the contest.
Special Thanks
Victor, in your opinion, what is Because of the anatomy of the I want to thank Brian Gurney
the very best type of pressing shoulders, it’s impossible for all three for all the work he’s been doing
movement for shoulders that will heads of the shoulders to be activated on my knee for the last year.
build mass the quickest? I have completely by any pressing move- Without you, bro, I don’t know if
heard people say it’s the military ment. The rear delts are only worked in I’d be feeling so good about win-
press, but when I do them I only pulling movements like any type of ning the Arnold and then the
feel them in my front delts. Is row or pulldown for the back, deadlifts Olympia later this year. Lately
there any press that hits all three and upright rows. Of course, you can I’ve been training with my friend
heads pretty good? hit rear delts directly with rear lateral Steve Dickerson, who happens to
raises using dumbbells, a machine (I be the cousin of 1982 Mr. Olympia
like the one that’s also a pec flye if you Chris Dickerson. I also train with
flip around and face forward) or my buddy Jakob, or even on my
cables. Military presses do work front own a lot of the times when I’m
delts the hardest because the bar is in not being tortured by Victor
front of your head. Behind-neck press- Munoz. This will be the last col-
es actually do a better job of involving umn of mine to come out before
both the front and side delts, but they the Arnold, so thanks to all of you
can be murder on the rotator cuffs for who believed in me and who have
a lot of guys. been so supportive and encourag-
If I had to pick the best shoulder ing over this rough last year.
pressing movement that works the
anterior and medial heads almost Update On My
equally (any press will always favor Restaurant
the front heads), I would go with Finally, I wanted to let you all
dumbbell presses. Because the dumb- know that we’ve pushed back the
bells are directly over the shoulder grand opening of my Muscle
joint, the medial heads can participate Maker Grill in Edgewater, New
in the movement pretty well. A lot of Jersey to March. With everything
guys like to use the Smith machine for involved in my prep for the
military presses because they can load Arnold, it didn’t really make
up more weight, but those aren’t as sense to do it until the contest
effective for adding mass to the shoul- was over and I could devote the
ders. I think you would get more out of proper attention to it. !
pressing a pair of 75-pound dumbbells
overhead for a good set of 10 than you Got a question for Victor? E-mail
would doing 10 reps with two 45s, or to editor@musculardevelopment.com
90 pounds, on each side of the Smith and you could see it answered right
machine bar. For complete shoulder here in MD!
development, you should do dumbbell
presses, side laterals and rear laterals.
The funny thing is that the guy who’s doing eating food and drinking liquid, but pretty soon you’d be dead! Is it
it— Rod Hay— was a bodybuilder who was healthy to go without carbs? I tend to think it probably isn’t, in the long
competing back here in Newcastle when I run. The human body doesn’t do too well with extremes. I have dieted
was just starting out at the age of 13. Who on rice, potatoes, pasta, vegetables, oatmeal and even some bread.
would have thought that I would even see According to some of the brainwashed lemmings out there, I should
him again, much less that he would be help- never have been able to get in shape. But somehow I did. Imagine that!
ing me get rid of pain? So if you’re buying into the no-carb craze because you think it’s the only
possible way to get in shape, think again.
Stupid Question I had heard rumors around Gold’s of what I wrote or said in an inter-
of the Month! about how much shit he used for a view. Oh, really? I think I have a pret-
Question about juice, bro: couple years before we were room- ty good idea of what I use, but I
how much do the other pros mates. Let me tell you what a bunch guess other people must know bet-
take? I have heard that some of bull those rumors turned out to ter than me!
use pretty wild amounts. What is be. Paul didn’t even use a quarter of It’s so retarded how much focus
one of the stacks like for some what they said he used. And I know people put on the drugs in body-
of these guys over 250 pounds? because it was all there right in the building. Steroids are a big part of
I have been pretty conservative apartment and I saw what he took pro football, but you don’t hear NFL
with my gear use so far, but I with my own eyes. After that, I never players going on and on about it, or
am seriously considering taking listened when I heard about some their fans debating back and forth
it to the next level so I can get guy who allegedly took bucket loads online the way bodybuilders do. At
my pro card. of steroids. People would say, “I least their fans realize that those
I wouldn’t know what others take know for a fact what this guy uses.” guys are exceptional athletes with
and I really couldn’t care less. I have Fuck you, you do! unique genetic gifts, and that the
heard plenty of rumors, but unless I I am one of the only pros, actually average chump sitting on his couch
see it with my own eyes or at least maybe the only one, who has dis- isn’t going to suddenly get a $20-
hear it directly from the guy, I don’t cussed my gear use in interviews million contract with the Patriots or
believe it. I lived with Paul Dillet for and my columns, and I’ve laid out Giants just because he sticks a nee-
eight months leading up to the 1998 exactly what I take. Then people still dle in his ass a few times.
Mr. Olympia contest. They don’t come up to me and start talking Steroids will not make you a
come much bigger than Paul, who about cycles— by far the most popu- champion, as painful as it is for
competed at about 275 and would lar topic among wannabe pro body- some to accept. Champions in any
get up to around 320 pounds in the builders— and they let me know that sport were born to be champions.
off-season at times. they heard I used X amount instead Nobody in any sport has gone from
breaking down and taking the back roads. You’d probably 100s instead of 75s. You have the right idea by doing
get there eventually, but you’d get there a lot quicker and incline pressing movements first. My upper chest used
more reliably driving a new car and taking the interstate. to suck until I started doing incline dumbbell and
Hopefully this makes sense. Unless you have some real incline barbell presses first in my routine, then moved
reason to avoid squats, such as a lower-back injury, you on to flat presses and dips. I save all the flye and cable
should be doing them even if you’re not a ‘big fan.’ Not movements for the end, as I just don’t consider them to
many people are when it comes to squats, but they do be as valuable for mass gains. Try doing it my way for a
them because they work so damn well! few months and see if that doesn’t make a difference.
CHEC
musculardevelKopOUT
ment.com
FOR COM
CONTEST PLET
E
COVERAGE
!
ShawnRay
The Price
of Fame
Before embarking on a
career of fortune and fame
using bodybuilding as your
vehicle, let me recommend
that you ‘pump your brakes’
and take a good long look at
what it might cost you to be
‘The Man’ in an industry
that’s very unforgiving and
transitory at best regarding
the ‘Champions of Today’ and
the ‘Chumps of Tomorrow.’
sive while calorie-free they’re NOT! about training, oh yeah, practice my dream of becoming a teenage national
th
The deal of becoming famous in posing, find the right music, work on bodybuilding champion before my 20
the sport of bodybuilding is that you my tan, choose the right contest and birthday! I had already won a couple of
have to develop rather thick skin on and on, year in and year out like a small teenage contests and had six tro-
along with savage determination to neverending story… I began to think phies to show for my efforts; some-
be the best. Individuals who achieve about what I was going to have to where in the back of my mind I thought
success in this business do so typical- give up in pursuit of this dream to hit maybe I could become ‘the best’
ly by staying the course and fighting it big and become somebody in this teenage bodybuilder in the country, if I
the good fight through defeat and set- business, and at what cost to my didn’t play football.
Hernia Update
As of this writing at the very start of the new year, the pain is almost gone.
I definitely still feel twinges here and there that remind me I had the surgery,
but I think that’s a good thing. It keeps me from doing anything dumb to put
myself in danger of interfering with the healing process.
My Overtraining Days
Sometimes I think back to my first year in the
gym. I only trained four days a week, so at least I
didn’t make the common mistake of working out
every day. But it was not uncommon for me to spend
a good 3 hours training. I always worried that I was-
n’t doing enough, and that the more exercises and
sets I did, the faster I would get huge. I was igno-
rant, but at least I had a lot of enthusiasm and drive!
would never win shows, but bodybuilding, and now being with
when you put pictures out on the MD is just a dream come true.
‘net, you got to be ready for that. I also have to say my wife has
It never bothered me when peo- also been very supportive and she
ple would talk shit on me, and is my biggest promoter. She is
besides, they still do today and I always talking on the boards and
just use it as motivation. So for keeping me in the light while I am
you, I would start posting pictures training hard.
isn’t coming off, plans will proba- done that, so I want to make
bly change. But if not, I am excit- sure they still look thick and full
ed to see what type of look I can in May. My weight-training
bring to the New York Pro with workouts are usually at least an
carbs in my diet throughout the hour and a half anyway, and
prep— hopefully a lot fuller and often closer to 2 hours for legs or
rounder than what you saw at back. So I’m burning some calo-
the 2007 NPC Nationals. ries, regardless.
My New Mission:
Helping Jay Cutler
Get His Title Back
always treat all my clients equally My History improvements I had been able to
Pro Bodybuilders,
Knee Wraps and Obama
W
hy some pro bodybuilders are work is creating the best physique many friends during their time in the
jerks in the gym, how to wrap possible— the physique worthy of gym. My advice? Wait until after their
knees and what President winning the title, prize money and workouts to try to strike up the con-
Barack Obama’s stance will be on pro endorsements that come with it. versation and don’t judge them too
sports, performance-enhancing drugs It’s not so much that times are severely for not wanting to hold social
and the fitness industry as a whole changing in how athletes act, but hour during their workouts.
are just a few of the many great ques- more in the way they view their
tions filling my mailbox this month. sport. During the early years of body- I have a question that may
Enjoy this month’s read and keep the building (think the days of Arnold, seem very elementary, but I feel I
questions coming! Franco, Sergio, etc.), before the ath- have never put my knee wraps on
letes were able to make full-time correctly— or put them on so that
I train at two or three different careers from the sport, their prepara- they feel comfortable and allow
gyms in California. I’m 21 years tion was strict and their training was me full range of motion without
old and like to travel to the differ- rigorous and hardcore. The mindset cutting off my circulation or
ent gyms— more than anything to was not, “If I have a bad day in the being so loose that my knee pops
meet the different pros, see their gym, it could throw off my training through the wrap! You’ve been in
training methods and on occa- and chances for winning, then I could the business a long time and I
sion, I hope to have the chance to lose my contract and so on.” It was a value your opinion. Do you have
pick their brains. Some of these more laid back time. Even then you any insight?
pros have been complete asses! I had outgoing guys who spent their When looking through my mail
have heard all kinds of stories entire day in the gym training one and questions this month, this is one
about these great pros who took body part because they spent the that stood out in my mind for two
new guys (like me) under their time between each set talking to reasons. First, it is a good question.
wing and helped them— trained everyone— just as much as you still When I first began training— I was
with them and so forth. For a had guys who were strictly business about 19 years old and began train-
beginner like myself, these back then, just wanting to get in and ing at a ‘dungeon style’ hardcore
macho heads aren’t really a point out of the gym uninterrupted. gym— it was actually in the base-
of inspiration to continue body- One of my good friends, Nasser El ment of a YMCA and there were
building. Have times changed? Sonbaty, told Kim and me this story quite a few weightlifters, body-
Bodybuilding, like any other sport, of a person who followed him around builders, powerlifters and in particu-
has good apples and bad eggs. When the gym his entire workout, asking lar, Olympic lifters. One Olympic
approaching the pros, there are good questions the whole time. Nasser was lifter was 1984 Olympic medalist Guy
ways and bad ways to do it. You may prepping for the Olympia at the time Carlton. The facility was named after
think you are asking an innocent and he finally asked the person, Guy and when you are 19 years old,
question or just trying to be friendly, “Where do you work?” The person just starting out and training at a
but to the pro who is standing under- responded that he worked for a doc- gym with an Olympic medalist, you
neath a 500-pound squat, it is annoy- tor. Then Nasser asked, “How would are not only in awe— you hope to
ing and could be dangerous. For you like it if I came to your place of catch a glimpse of his tried-and-true
many, bodybuilding is their career. business and followed you around all methods for success.
You will meet all types of individuals day while you were trying to work?” After training for about a month,
in the sport— outgoing, fantastic peo- When you think of it in those one afternoon I was beginning to pre-
ple, shy people, jerks, etc. When all of terms, I think you will understand why pare for a big leg day and start with
them come to the gym, this is their sometimes the athletes can be stand- squats. As I set my wraps on the
office— their place of work and that offish or a bit reluctant to make too bench in preparation to wrap, Guy
Trainer of
of Champions
Champions
THE BODYBUILDING
What’s your take on decline benching? I have been fibers in the chest are thoroughly stimulated. I will also
reading in several magazines that decline pressing include dumbbell flyes, in which I don’t lock out the move-
can build upper chest with minimal delt involve- ment, or cable crossovers.
ment— kind of goes against everything I have learned The key with chest pressing is to achieve complete con-
in my 9 years of training. Would you recommend the tractions of the pectorals. Once you learn to do this without
3 presses, or stick with the flat and incline? locking out the elbows, which takes stress away from the
I would like to know which magazines printed that, chest muscles, results usually follow fairly rapidly.
because decline presses certainly don’t hit the upper chest Getting back to your original question, you probably
very well at all. Common sense would tell you that, once don’t need to do declines at every chest workout. Since flat
you did a few sets! I like to do four different pressing move- presses hit the mid as well as the lower pecs, you should
ments for chest: an incline, a flat, a decline, and the Hammer only do declines at every workout if the lower chest is a
Strength wide-grip press. Between those four, all the muscle weak area for you. That’s pretty rare; most of the time it’s the
upper chest that lags behind in development. If that sounds
like your chest, I would prioritize the area by doing inclines
first, most of the time.
www.fantamag.com
lastword By John Romano
efore I get into this, I want to petitor lists that include not only lack of sport in the spectacle, there is
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