MAY 2008 / IRON MAN MAGAZINE—WE KNOW TRAINING ™ 3D ABS / IRON MAN PRO MAY 2008 Please display until 5/1/08 $5.99 www.IronManMagazine.com SHOCKING MUSCLE: 15 GIANT PICS FROM THE IM PRO •Wow-Factor Weight Training for Women •Triple-Threat Delt Workout •How to Manifest Muscle Mass Mentally PLUS: FAST MASS •Best Get-Big Exercises •Ultimate Mass Rep Range •Freak-Physique Intensity Techniques MIND BLOWING MUSCLE SIZE The Pros Train Explosively Should You? 3D ABS Carve Eye-Popping Cuts for Phenomenal Abdominals ™ CLICK HERE TO SUBSCRIBE
Transcript
MAY
2008 / IR
ON
MA
N M
AG
AZ
INE—
WE K
NO
W TRA
ININ
G™
3D
ABS / IR
ON
MA
N P
RO MAY 2008
Please display until 5/1/08
$5.99
www.IronManMagazine.com
SHOCKING MUSCLE: 15 GIANT PICS FROM THE IM PRO
•Wow-Factor Weight Training for Women•Triple-Threat Delt Workout•How to Manifest Muscle Mass Mentally
PLUS:
FAST MASS
•Best Get-Big Exercises•Ultimate Mass Rep Range•Freak-Physique Intensity Techniques
MINDBLOWINGMUSCLE SIZE
The Pros Train Explosively Should You?
3D ABSCarve Eye-Popping Cuts for Phenomenal Abdominals
Hardcore internet company SDI-LABS offers mail order distribution to the public
D-BOL®
*Since its introduction just over 18 months ago, D-BOL is fast becoming the mostpopular oral pro-anabolic available. D-BOL has a special formulation containingmethadrostenol™ that may exert a pronounced ergogenic action in the body after oraladministration similar to those experienced by users of methandrostenolone.Methandrostenolone is the most popular oral anabolic steroid currently used today. D-BOL, however, lacks the c17 alpha alkylated configuration, which maycomparatively lower the risks of certain associated side effects. Several users of D-BOL are reporting of extremely dramatic muscle size and strength gains. Empiricaldata suggests myocytic anabolism (muscle growth) relative to methandrostenolonetablets with notably less water retention. D-BOL is considered by many authorities tobe the most powerful non-prescription performance enhancing oral preparation todate.
WINNI-V®
*Cyclostanozol™ is a powerful non-prescription chemical hybrid that is reputed topossess highly stimulating, non-virilizing and pro-anabolic properties. High qualitymuscle gains are reported with as little as 1-2 tabs taken before workout, during acycle. Many users claim of lypolytic (fat reducing) effects analogous to thoseexperienced when using stanozolol tablets. The addition of a potent chemical synergistto this composite has been shown to allow for absorption through the mouth, whichallows a high percentage of the active ingredients to bypass digestion. This highly bio-available mixture is extremely fast acting producing a surge of energy in mostusers. Each tablet takes approximately 30 minutes, if slightly chewed, to completelydissolve under the tongue. The gains made while on a cycle of Winni-V have beenreported to be very solid and well maintained once use has been discontinued.
LIQUID ANODROL®
*Many users claim Liquid Anodrol to be the most powerful OTC pro-anabolic productavailable. Incredible mass and strength gains have been reported after only twoweeks of use. Anodrol is a topical lotion that is applied to the skin surface similar totestosterone creams and patches. The active ingredient in Liquid Anodrol calledoxymethobol™, is not alkylated or methylated in structure and may possess a lowerrisk factor with use when compared to oral steroids with these toxic configurations.Oxymethobol has a natural time release effect and may produce the most dramaticmuscle and strength gains of any product currently available. A few users interviewedclaim of improved mass gains when stacked with powerful orals such as D-BOL.Anodrol is definitely recommended as one of the main components of any stack forgreatly enhanced results.
**OXYMETHOBOL™
Continue on next page...
HN
NH
HNOH
O
2
1 Bottle - $79.954 Bottles - $239.85 Save $79.95!
1 Bottle - $79.954 Bottles - $239.85 Save $79.95!
1 Bottle - $109.954 Bottles - $329.85
Save $109.95!
SCIENCE DYNAMIC INITIATIVE
HO
HO
OH
OH
OH
H
H O
**METHADROSTENOL™
OH
OHOH
OH
OHHO
HO
**CYCLOSTANOZOL™
TO ORDER CALL: 1-888-256-6785 or visit our website atwww.legalsteroids.com
FREE LEGAL STEROIDS.com
The Magazine with every purchase!
IM2902_A 8/1/05 11:43 AM Page 1
CLICK HERE TO SUBSCRIBE
S I N C E 1 9 8 5
CONCENTRATED SHOTSRAPID-DELIVERY SUPPLEMENTS
ALL THE POWER OF A FULL-SIZED ENERGY DRINK IN JUST 8 OUNCES. HOW’D WE DO IT?
ALIEN TECHNOLOGY. EITHER THAT OR OUR FORMULATION PEOPLE ARE JUST DAMN GOOD AT
COVERING UP THE NASTY TASTE OF THOSE ACTIVE INGREDIENTS. NO MATTER HOW WE DID IT,
WE DID IT. AND, YOU CAN BENEFIT FROM IT. SPEED SHOT® IS PERFECT FOR THE TIMES WHEN
YOU WANT ALL THE “BANG” OF OTHER ABB PRODUCTS WITHOUT ALL THE LIQUID. SLAM ONE
DOWN IMMEDIATELY BEFORE WORKOUTS. NO SLOSH, NO BLOAT. CARRY THEM AROUND IN YOUR
BAG, BACKPACK, PURSE, OR, DARE WE SAY IT, FANNY PACK. SHIP THEM TO FRIENDS IN FAR
AWAY LANDS. WHATEVER. CONCENTRATED AND CONVENIENT (OH, AND DON’T FORGET THE
POWERFUL PART), SPEED SHOTS® ARE BIG EVERYWHERE THAT IT REALLY COUNTS.
62 TRAIN, EAT, GROW 103High reps vs. drop sets—which is best for an occlusion mass infusion?
90 MANIFESTING MASS MENTALLYEric Broser gives you nine tips and tricks for going mental on the metal.
104 LOW-CARB LOWDOWN, PART 2Jerry Brainum’s got all the research on why it’s the real fat-to-muscle diet.
122 A BODYBUILDER IS BORN 34Ron Harris explains how excessive motivation can sabotage your results.
132 3D ABDOMINAL TRAININGIt’s a three-way midsection dissection with Positions of Flexion. Steve Holman lays out new 3D attacks—no special glasses needed.
150 TRIPLE-THREAT DELT TRAININGCory Crow explains how Mark Perry gets his shoulders to grow—big time!
170 MIND-BLOWING MUSCLE SIZEFrom the Bodybuilding.com archives: David Robson helps you design your perfect mass program—size-building workout template included.
186 HEAVY DUTYJohn Little channels the wisdom of Mike Mentzer. This month: recovery.
204 BIGGER AND STRONGERBig Jim Hafer takes you back in time to find the best rep range for big gains.
224 FAST MASSOur European research correspondent, Michael Gündill, is back with a look at explosive training and how the pros do it for extraordinary gaining.
252 IRON MAN PROIt’s a muscle-beast feast as the season opener kicks off with a bang. Loads of full-page monster pics here, gang, perfect for framing.
284 ONLY THE STRONG SHALL SURVIVEStrength coach Bill Starr presents a special feature: Wow-Factor Weight Training, a complete strength and curve-carving program for women. (Plus, lots of hot pics of weight-trained chicks!)
FEATURES
W E K N O W T R A I N I N G ™
Cover: Abs by Brandon Quinn; photo by Michael Neveux.
284
132
252IRON MAN PRO And the winner is...
ONLY THE STRONG SHALL SURVIVE Wow-Factor Weight Training for women
3D ABDOMINAL TRAININGMidsectionperfection to the third power
IRO
N M
AN
MA
GA
ZIN
E W
E K
NO
W T
RA
ININ
G IR
ON
MA
N M
AG
AZI
NE
WE
KN
OW
TR
AIN
ING
IRO
NM
AN
MA
GA
ZIN
E W
E K
NO
W T
RA
ININ
G IR
ON
MA
N M
AG
AZI
NE
WE
KN
OW
TR
AIN
G IR
ON
MA
N M
AG
AZI
NE
IRO
NM
AN
MA
GA
ZIN
E
Vol. 67, No. 5
MAY 2008
Please display until 5/1/08
$5.99
www.IronManMagazine.com
SHOCKING MUSCLE: 15 GIANT PICS FROM THE IM PRO
•Wow-Factor Weight Training for Women•Triple-Threat Delt Workout•How to Manifest Muscle Mass Mentally
PLUS:
FAST MASS
•Best Get-Big Exercises•Ultimate Mass Rep Range•Freak-Physique Intensity Techniques
MINDBLOWINGMUSCLE SIZE
The Pros Train Explosively Should You?
3DABSCarve Eye-Popping Cuts for Phenomenal Abdominals
28 TRAIN TO GAINTo belt or not to belt? Joe Horrigan answers the classic question in Sportsmedicine.
44 SMART TRAININGCoach Charles Poliquin’s eight tactics for preventing pigeon calves.
50 EAT TO GROWWheying in on protein studies and the energy-drink stink.
74 NATURALLY HUGEJohn Hansen carves out info that can help you cut up for contest success.
82 SHREDDED MUSCLEDave Goodin’s strategies for making friends with brutal leg training.
86 CRITICAL MASSSteve Holman’s new diatribe on muscle size and pre-ex lies.
238 BODYBUILDING PHARMACOLOGYJerry Brainum digs into new research on melatonin, GABA and growth hormone.
244 NEWS & VIEWSLonnie Teper reports on the first big show, the IM Pro. Let the controversy flow.
270 MUSCLE “IN” SITESEric Broser’s clicking critiques on Branch Warren’s site and a gorgeous gal who deserves the spotlight. There’s Broser-style training info here too.
274 PUMP & CIRCUMSTANCERuth Silverman’s look at the women’s side of the body sports—with photos—in-cluding the NPC IRON MAN Figure show.
308 MIND/BODY CONNECTIONDave Draper reminisces about Arnold, Gold’s and making muscles at the mecca. Plus, IRON MAN’s Rising Stars and a power-packed pep talk from John Rowley.
320 READERS WRITEPassing of a legend, contest comments and ’roid raves.
DEPARTMENTS
244NEWS & VIEWS The world of bodybuilding
See more Video @
www.IronManMagazine.comSee more Photos @
CONTESTCOVERAGEGet the latest, greatest results, photos, video and blogs from the biggest events.
HOT CLIPSFeel your heart race when you view these studio sessions with fit, gorgeous gals.
PDF LIBRARYRead and/or download some of our most popular features. Build your muscle-buildingcollection.
BEHIND-THE-SCENESVIDEOSSee and hear interviews with the stars of the muscle world.
ONLINE VIEWERS’ CHOICE Here are the places that IronManMagazine.com viewers recently clicked on the most:
It’s our ageless muscle and strength issue, and we’ve got a big (and ripped) surprise. A former Mr. O got on the big-gain train for one more ride down muscle lane—in his 60s. Hint: His last name rhymes with train. We’ll feature an exclusive interview with Frank, er, um, him next month. We’ll also get critical questions answered on building muscle for the mature man from re-searcher Jerry Brainum, and more info on explosive training—and gaining. Look for the June issue on newsstands the fi rst week of May.
In the next IRON MAN:
> > > >
82SHREDDED MUSCLE How to make friends with leg training
Contents_F.indd 24 3/3/08 7:13:17 PM
CLICK HERE TO SUBSCRIBE
26 MAY 2008 \ www.ironmanmagazine.com
PUB
LISH
ER’S
LET
TER
PU
BLI
SHER
’S L
ETTE
R P
UB
LISH
ER’S
LET
TER
PU
BLI
SHER
’S L
ETTE
R P
UB
LISH
ER’S
LET
TER
PU
BLI
SHER
’S L
ETTE
R P
UB
LISH
ER’S
LET
TER
PU
BLI
SHER
’S L
ETTE
R P
UB
LISH
ER’S
LET
TER
PU
BLI
SHER
’S L
ETTE
R P
UB
LISH
ER’S
LET
E
I started producing bodybuilding events in the late ’60s as a volunteer with the AAU, which was then the dominant sanctioning organization for amateur bodybuilding in Southern California. That association culminated when I coproduced the ’70 AAU Mr. America with Bill Pearl in Culver City.
The first professional bodybuilding event I produced was the ’80 IFBB California Grand Prix. Fast forward 28 years: February 15–17, 2008, was the 19th IFBB IRON MAN Pro and its fifth year with the Los Angeles FitExpo. As the saying goes, we’ve come a long way!
As a teenage bodybuilder I expressed my competitiveness by entering bodybuilding and Olympic weightlifting events. Later, I “graduated” to the other side of the lights to promote the sport that’s been central to my life. Bodybuilding and Olympic weightlifting are essentially individual sports—you and the barbell in its most elemental form. You may have a coach or training partner, but you win or lose on your own.
Producing a weekend event like the IRON MAN Pro/Los Angeles FitExpo is at the other end of the spectrum—a collaborative effort with every aspect an important part of the chain. Many people came up to me during the weekend to congratulate me on the IRON MAN Pro and the expo. I accepted the congratulations knowing that such an event can only happen with the effort and support of everyone involved. If any one of the key elements were missing, the IRON MAN Pro/Los Angeles FitExpo weekend couldn’t be what it is. Without sponsorship, the event would be financially impossible; without the fantastic lineup of IFBB pro bodybuilders, the fans wouldn’t be there; without great lighting, the bodybuilders wouldn’t look their best; without the marketing/information push, no one would know about it; without my staff, I’d be stressed beyond recognition. It is really about the team.
Bodybuilding.com and Gaspari Nutrition were the presenting sponsors, and we had great media help from Peter McGough and Robin Chang at AMI/Weider, Steve Blechman at Muscular Development and Bob Kennedy at MuscleMag and super Web support from Ron Avidan at Getbig.com and Isaac Hinds of Liftstudios.com.
When the ’08 competition year is reviewed, I believe the IRON MAN Pro lineup will compare favorably to the Mr. Olympia lineup in depth and qual-ity. A huge thanks to the 32 top IFBB pros for giving the event such fantastic support. Everyone showed up in great condition, and the sellout crowd showed its appreciation.
Many people commented on the superb lighting that enabled the body-builders to appear at their best. Mike Neveux, the master of light and shad-ow, is responsible for creating the visual presentation. The light defines the physiques and determines the quality of the audience’s visual experience. From the beginning, the IRON MAN Pro has set the lighting standard, and that’s due to Mike’s understanding of both the physique and the light that defines it. (See the photo report that begins on page 252.)
The expo itself grew from 40,000 square feet in 2007 to 140,000 in 2008. Our expo partner, National Fitness Productions and its team, with tireless assistance from both Marc Missioreck and Erin Ferries, created an event second only to the Arnold Sports Festival in attendance—almost 20,000 people over 2 1/2 days. The move to the Los Angeles Convention Center was successful on every level, and that move was made possible by the fantastic support of our sponsors and all of the vendors who supported the expo—a big thanks to all.
Next year is our contest’s 20th anniversary, and we’ve already got big plans for it. See you there. IM
What a Weekend!
Publisher’s Letter by John Balik
Founders 1936-1986:Peary & Mabel Rader
Publisher/Editorial Director: John BalikAssociate Publisher: Warren Wanderer
Design Director: Michael NeveuxEditor in Chief: Stephen Holman
Art Director: T. S. BratcherSenior Editor: Ruth SilvermanEditor at Large: Lonnie Teper
Articles Editors: L.A. Perry, Caryne BrownAssistant Art Director: Brett R. Miller
Designer: Chester ChinIRON MAN Staff:
Mary Gasca, Vuthy Keo, Mervin PetralbaContributing Authors:
Jerry Brainum, Eric Broser, David Chapman, Teagan Clive, Lorenzo Cornacchia, Daniel Curtis, Dave Draper, Michael Gündill, Rosemary Hallum, Ph.D., John Hansen, Ron Harris, Ori Hofmekler, Rod Labbe, Skip La Cour, Jack LaLanne, Butch Lebowitz, John Little, Stuart McRobert, Gene
Mozée, Charles Poliquin, Larry Scott, Jim Shiebler, Roger Schwab, Pete Siegel, C.S. Sloan, Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D., Randall Strossen, Ph.D., Richard Winett, Ph.D.,
and David Young
Contributing Artists: Steve Cepello, Larry Eklund, Ron Dunn,
Jake Jones Contributing Photographers:
Jim Amentler, Ron Avidan, Roland Balik, Reg Bradford, Jimmy Caruso, Bill Dobbins, Jerry
Fredrick, Irvin Gelb, Isaac Hinds, Dave Liberman, J.M. Manion, Merv, Gene Mozée, Mitsuru
Okabe, Rob Sims, Ian Sitren, Leo Stern
Director of Marketing:Helen Yu, 1-800-570-IRON, ext. 1
Jonathan Lawson, (805) 385-3500, ext. 320Newsstand Consultant:
Angelo Gandino, (516) 796-9848
We reserve the right to reject any advertising at our discretion without explanation. All manuscripts, art
or other submissions must be accompanied by a self-addressed, stamped envelope. Send submissions to
IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033. We are not responsible for unsolicited material. Writers and photographers should send for our Guidelines outlining specifi cations for submissions. IRON MAN is an open forum. We also reserve the right to edit any letter or
manuscript as we see fi t, and photos submitted have an implied waiver of copyright. Please consult a physician before beginning any diet or exercise program. Use the information published in IRON MAN at your own risk.
IRON MAN Internet Addresses:Web Site: www.ironmanmagazine.com
For Official Rules, free method of entry, prize descriptions and odds disclosure, visit http://metrx.eprize.net/shapingeverybody
Visit www.metrx.com and enter code and you could be an instant winner of a set of his and hermountain bikes from the Legendary K2™ brand; the world’s best adjustable dumbbell system from Powerblock
®
; a sleekhome gym system from PersonalityGym
®
... and thousands of other exciting giveaway prizes!
METRX2008
IN FITNESS RELATED PRIZES WITH MET-RX® SHAPING EVERY BODY™ SWEEPSTAKES.
