BONUS SIZE
BONUS SIZE
20% MORE FREE!
25% MORE FREE!
MUSCLETECH.COM MUSCLETECH .COM MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015
N E W !
P R O S E R I E S
The latest innovation in superior performance from MuscleTech® is now available exclusively at Walmart! The all-new Pro Series is a complete line of advanced supplements to help you maximize your athletic potential with best-in-class products for every need: NeuroCore®, an explosive, fast-acting pre-workout; CreaCore®, CreaC ore®,aclinically dosedcreatineamplifier; MyoBuild®4X, a powerful amino BCAA recovery formula; AlphaTest®, a max-strength testosterone booster; and Muscle Builder, the extremely powerful, clinically dosed musclebuilder. Plus, take advantage of the exclusive Bonus Size of our top-selling sustained-release protein – PHASE8TM.
This complete, powerful performance line features the same clinically dosed key ingredients and premium quality you’ve come to trust from MuscleTech® over the last 20 years. So you have the confidence that you’re getting the best research-based supplements possible – now at your neighborhood Superstore! Clinically dosed, lab-tested key ingredients Formulated and developed based on multiple university studies Fully-disclosed formulas – no hidden blends Instant mixing and amazing taste
BONUS SIZE MORE % 33 FREE!
DITOR’s LETTER BY STEVE BLECHMAN, Publisher and Editor-in-Chief
DEXTER JACKSON
IS ‘THE BLADE’ BODYBUILDING’S NEXT GIFT?
B
COULD DEXTER BE THE GIFT THAT KEEPS ON GIVING, AND THE NEXT MR. OLYMPIA?
12
MD
eing the number-one bodybuilder in the world is an achievement that commands respect from f ans and f ellow competitors alike. The reigning Mr. Olympia, five-time champion Phil Heath, is nicknamed “The Gift” because of the natural abilities that have helped to propel his career. Phil is a tremendous athlete and competitor, but one of the notable events of the 2015 Mr. Olympia contest was how close it was. In fact, The Gift almost got his ass handed to him by a 45-year-old grandfather, Dexter Jackson. With more longevity in the spor t than Phil— Dexter has been competing in the IFBB for 17 seasons— could Dexter be the gift that keeps on giving, and the next Mr. Olympia? Dexter’s sterling track record of consistency and his future plans are explored in “Dexter Jackson: The Ageless Wonder!” an exclusive interview by Ron Harris on page 90. At an age where nearly all other pro bodybuilders have either long since rode off into the sunset or are hanging on as shadows of their former selves who don’t realize their time is gone, Dexter Jackson is still kicking ass and taking names. Getting huge is the name of the game, but where do you start if you want to get bigger, leaner and meaner? Check out “MD’s Ultimate 2016 Mass Program – Your Complete Training and Diet Guide!” on page 100. You can accomplish a lot and make very noticeable changes to your physique in a year, especially if you are motivated, focused, have a clear plan and stick to it. Jose Raymond is one of the top pros in the 212 division, with a thick and gnarly total package that won the 2015 Arnold Classic 212. In “Jose Raymond’s Top 10 Arm Exercises – Building Massive Bi’s and Tri’s With The Boston Mass” on page 110, The Boston Mass tells us how he blasts his 21inch arms. Two thousand fifteen was the year that Arnold Schwarzenegger proved, yet again, that his voice has become as powerful as the physique that dominated the ‘70s. The IFBB Pro League gave away more than $3.4 million in prize money in 2015, more than ever before. Dexter Jackson became one of the most universally celebrated bodybuilders on the planet, and when the Mr. Olympia contest came to Vegas, Kai Greene was AWOL. Dan Solomon looks back at the industry news in “Biggest Bodybuilding Stories of 2015” on page 120. Muscular Development is your number-one source for building muscle, and for the latest research and best science to enable you to train smart and effectively. This month, our team of physicians, industry experts and research scientists has compiled the best bodybuilding science of 2015! “The Year in
musculardevelopment.com January 2016
USCU L A R
E V ELO PM EN T
STEVE BLECHMAN
PUBLISHER EDITOR-IN-CHIEF
PETER MCGOUGH
SENIOR EDITOR SENIOR ONLINE EDITOR
ANGELA T. FRIZALONE
EXECUTIVE EDITOR
DENISE GEHRING
CHIEF FINANCIAL OFFICER
ALAN DITTRICH, JR.
CREATIVE DIRECTOR
Review: Highlighting the Most Significant Research of the year” is the theme for Fat Attack (page 72), Nutrition Performance (page 76), Supplement Performance (page 80), Muscle Growth Update (page 84), The M.A.X. Muscle Plan (page 88), Testosterone (page 130) and Bodybuilding Science (page 134). Check out the best research from 2015 from the best in the business. IFBB Bikini Pro Michelle Lewin has become one of the biggest stars of the fitness industry, with a mind-blowing social media following that includes over 6 million Facebook likes. The internationally renowned fitness model and icon has gone from being the girl next door in Venezuela to Miss Worldwide: recognized around the globe for her stunning physical charms and extremely down-toearth personality. See lots more of Michelle in this month’s Major Distraction on page 124. The rest of the book is packed to the binder as usual— making MD your one-stop, most authoritative source for optimizing muscular development with the latest cutting-edge research on training, nutrition, fat loss, performance-enhancing drugs, muscle growth and bodybuilding science— and exclusive information from the industry experts, insiders and bodybuilding legends who make it all happen. See you next month!
January 2016 musculardevelopment.com
ALAN GOLNICK
MANAGING EDITOR SENIOR ASSOCIATE EDITOR
LISA STEUER
SENIOR WRITER
RON HARRIS STEPHEN KOLBASUK
ASSOCIATE ART DIRECTOR
DAN SOLOMON
SENIOR FEATURES EDITOR
SHAWN RAY BOB CICHERILLO
MEDIA ASSOCIATES
SENIOR SCIENCE EDITOR MICHAEL J. RUDOLPH, PH.D. CONTRIBUTING EDITORS
THOMAS FAHEY, ED.D. DANIEL GWARTNEY, M.D. VICTOR R. PRISK, M.D.
CONTRIBUTING PHOTOGRAPHERS
JASON BREEZE IAN SPANIER MICHAEL NEVEUX PER BERNAL JIMMY CARUSO DAN RAY
EDITOR-IN-CHIEF www.musculardevelopment.com DIGITAL CREATIVE DIRECTOR/ DESIGN CONSULTANT CONTRIBUTING VIDEOGRAPHERS
ADINA ZANOLLI CHRIS HOBRECKER
JORDAN BLECHMAN NICK DEL TORO, ADAM SILVER
ILLUSTRATOR
BILL HAMILTON
ADVERTISING ADVERTISING DIRECTOR
ANGELA T. FRIZALONE (239) 495-6899
DIRECTOR OF NEW BUSINESS DEVELOPMENT
TODD HUGHES 416-346-3456
CORPORATE OFFICE
CIRCULATION CONSULTANTS
800-653-1151 631-751-9696 IRWIN BILLMAN RALPH PERICELLI
TO ORDER A SUBSCRIPTI ON:
1-800-653-1151
CUSTOMER SERVICE & SUBSCRIPTION INQUIRIES
(631) 751-9696 1-800-653-1151
Advanced Research Media, Inc. reserves the right to reject any advertising at its discretion. Advertisements meet legislation within country of origin. MUSCULAR DEVELOPMENT (ISSN 0047-8415) is published monthly by Advanced Research Media, 21 Bennetts Road, Suite 101, Setauket, NY 11733. Copyright© 2010 by Advanced Research Media. All rights reserved. Copyright under the Universal Copyright Convention and the International Copyright Convention. Copyright reserved under the Pan Am Copyright. Rate: $49.97 per year (USA); $79.97 per two years (USA); foreign: $79.97 per year. Nothing appearing in MUSCULAR DEVELOPMENT may be reprinted, either wholly or in part, without the written consent of the publisher. Send editorial submissions to: MUSCULAR DEVELOPMENT, 21 Bennetts Road, Suite 101, Setauket, NY 11733. Stamped, self-addressed envelope must accompany all submissions, and no responsibility can be assumed for unsolicited submissions. All letters, photos, manuscripts, etc. sent to MUSCULAR DEVELOPMENT will be considered as intended for publication, and MUSCULAR DEVELOPMENT reserves the right to edit and/ or comment. Periodical postage paid at Setauket, N.Y. 11733, and at Glasgow, KY 42141. Postmaster: Send address changes to MUSCULAR DEVELOPMENT, 21 Bennetts Road, Suite 101, Setauket, NY 11733-9704. Advertising Office Phone: (239) 495-6899. PRINTED IN USA
MD 13
V O L . 5 3 , N U M B E R 1 , J A N UA R Y 2 0 1 6
CONTENTS 01.16
MD’S ULTIMATE 2016 MASS PROGRAM Your Complete Training and Diet Guide! By Ron Harris
BIGGEST BODYBUILDING STORIES OF 2015 By Dan Solomon
120
F R E E R ! E P O S T D B Y S O R E S P O N
90
DEXTER JACKSON: THE AGELESS WONDER! Exclusive Interview by Ron Harris
124 MAJOR DISTRACTION: MICHELLE LEWIN
Internationally Renowned Fitness Model and Icon Photography by Per Bernal
16 MD
musculardevelopment.com January 2016
110
MOND’S TOP 10 ARM EXERCISES Building Massive Bi’s and ri’s With he Boston Mass By Ron Harris
departments
HEALTH & PERFORMANCE
THE WEIGHT ROOM
60 RESEARCH: HEALTH & PERFORMANCE By Steve Blechman &
25 MD PEOPLE
homas Fahey, Ed.D.
30 HOW I SEE IT!
68 RESEARCH: SEX
By Kevin Levrone, Shawn Ray and Dorian Yates
By Steve Blechman & homas Fahey, Ed.D.
34 TRUE BRIT By Peter McGough 37 BODYBUILDING MECCA By Bev Francis and Steve Weinberger
38 THE VOICE By Dan Solomon 39 CHICK CHAT By Bob Cicherillo 42 DLB By Dana Linn Bailey NEW! 46 GLOBAL BODYBUILDING UPDATE By Adina Zanolli
48 MUSCULARDEVELOPMENT.COM By Adina Zanolli
TRAINING 88 THE M.A.X. MUSCLE PLAN he Year in Review: Highlighting the Most Significant Research of 2015 By Brad Schoenfeld, Ph.D., CSCS, FNSCA
144 MD TRAINING CAMP
With Dexter Jackson, Dennis Wolf, Branch Warren and Dallas McCarver
150 THE GIFTED ONE – PHIL HEATH By Ron Harris
NUTRITION & PERFORMANCE 50 RESEARCH: TRAINING By Steve Blechman & homas Fahey, Ed.D.
58 RESEARCH: NUTRITION By Steve Blechman & homas Fahey, Ed.D.
Year in Review: Highlighting the Most Significant Research of 2015 By Michael J. Rudolph, Ph.D.
134 BODYBUILDING SCIENCE he Year in Review: Highlighting the Most Significant Research of 2015 By Michael J. Rudolph, Ph.D.
64 RESEARCH: SUPPLEMENTS By Steve Blechman & homas Fahey, Ed.D.
76 NUTRITION PERFORMANCE he Year in Review: Highlighting the Most Significant Research of 2015 By Michael J. Rudolph, Ph.D.
80 SUPPLEMENT PERFORMANCE he Year in Review: Highlighting the Most Significant Research of 2015 By Victor R. Prisk, M.D.
142 MUSCLETECH RESEARCH REPORT By eam Muscleech ®
FAT LOSS 54 RESEARCH: FAT LOSS
151 A CUT ABOVE By 4-Tme Mr. Olympia, Jay Cutler 152 THE ANIMAL KINGDOM By 8-Tme Mr. Olympia, Lee Haney
153 ARNOLD’S CORNER By Ron Harris 154 HARDCORE Q&A By 8-Tme Mr. Olympia, Ronnie Coleman
158 BLOOD AND GUTS By Dorian Yates 159 THE BLADE By Dexter Jackson 160 HARDCORE MUSCLE FORM AND
FUNCTION
84 MUSCLE GROWTH UPDATE he
By Stephen E. Alway, Ph.D., FACSM
164 TRAINERS OF CHAMPIONS
By Master rainer Charles Glass, IFBB Pro Guru George Farah, he Pro Creator Hany Rambod
By Steve Blechman & homas Fahey, Ed.D.
72 FAT ATTACK he Year in Review: Highlighting the Most Significant Research of 2015 By Daniel Gwartney, M.D.
DRUGS 62 RESEARCH: DRUGS By Steve Blechman & homas Fahey, Ed.D.
130 TESTOSTERONE he Year in Review: Highlighting the Most Significant Research of 2015 By Daniel Gwartney, M.D.
138 ANABOLIC RESEARCH UPDATE By William Llewellyn
162 BUSTED! LEGAL Q&A By Rick Collins, JD, CSCS
January October 2016 2012 musculardevelopment.com musculardevelopment.com
ON THE COVER: DEXTER JACKSON PHOTO BY MICHAEL NEVEUX
INSIDE STACK 12 EDITOR’S LETTER By Steve Blechman
168 MARKETPLACE By Angela heresa Frizalone & Manda Machado
17 MD MD 000
AVAILABLE IN 3
MOUTHWATERING FLAVORS! • Cookies & Cream • Chocolate Chip Cookie • Chocolate Browni
ABSOLUTE BEST-TASTING
N E W !
CLEAN PROTEIN BAR EVER! You’re on a mission to be the best. Whether your mission is to et ™ more fit, score more goals, or to just get more done, Clean Protein Bars from MuscleTech ® are designed to get you there using premium nutrition with a delicious, gourmet taste that’s better than any other protein bar available. Made with only the highest quality ingredients, they’re big on flavor and deliver everything athletes want in a high-performance bar. We put in our best, so you can be your best. ™
Get the ultimate in taste and performance with – clean, premium nutrition to help you achieve all of life’s daily missions!
• 21g of high-quality whey isolate & milk isolate proteins*
• 0g sugar alcohols or rice syrup
• 17g of dietary fiber*
• No artificial flavors or colors
• Only 1g of sugar
• Zero gluten, gelatin or collagen
21
17
PROTEIN
FIBER W/IMO
UP TO
G
G
NO ARTIFICIAL FLAVORS OR COLORS
• Sweetened with stevia
GLUTEN
FREE
0
G
SUGAR
WITH
STEVIA
ALCOHOLS
Tell us what missions inspire you to reach for the top. #mission1bar
mission1bar
mission1bar.com
iHerb
®
MuscleTech ® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present. *Totals are for Mission1 TM Clean Protein Bar Cookies & Cream flavor. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015
THE
JANUARY 2016
EIGHT ROO
NEWS & VIEWS FROM THE WORLD OF BODYBUILDING
CHICK CHAT
BY BOB CICHERILLO
26
THE VOICE BY DAN SOLOMON
"it has never seemed more possible"
"no one is even close at this point and time."
MD PEOPLE 2015 EVLS PRAGUE PRO PHOTOGRAPHY BY ADINA ZANOLI
28 BODYBUILDING MECCA BY BEV FRANCIS AND STEVE WEINBERGER
30 HOW I SEE IT PHIL HEATH: ONE OF THE GREATEST? BY SHAWN RAY, DORIAN YATES AND KEVIN LEVRONE
34 TRUE BRIT WHAT A YEAR IT WAS A VERY PERSONAL AND RANDOM REVIEW OF 2015 BY PETER MCGOUGH
42 DLB ADVENTURE TOUR WRAP-UP AND PLANS FOR 2016 BY DANA LINN BAILEY
46 GLOBAL BODYBUILDING UPDATE BY ADINA ZANOLLI
��� ��. 38-39
48 MUSCULAR DEVELOPMENT.COM BY ADINA ZANOLLI
24
MD
musculardevelopment.com January 2016
T H E
T R O OM E I GH
OM SIGH TINGS FR
PRAGUE PRO THE 20 15 E VLS
January 2016 musculardevelopment.com
L E E OP NOLLI Y B Y ADINA ZA PHO TOGRAPH
MD 2 5
© 2015 Slidex, Inc. All Rights Reserved.
Introducing the Lynx Board Perfect for the home, gym or travel, the Lynx Board marks the latest advance in f itness with our patented hi gh-friction workout. It’s low impact, fast and effective.
lynxfitness.com
[email protected] [email protected]
™
THE
EIGHT ROOM
WITH SHAWN RAY, DORIAN YATES AND KEVIN LEVRON Muscular Development is proud to bring you “How I See It,” featuring three IFBB Hall of Fame bodybuilders, and legends of the industry that we are honored to have on Team MD. Between Shawn Ray and Kevin Levrone, they have a total of six runner-up finishes at the Mr. Olympia, and Dorian Yates won the Mr. Olympia title six consecutive times.
PHIL HEATH: ONE OF THE GREATEST? WITH FIVE MR. OLYMPIA SHAWN RAY age, off-season weight and even his contest weight. His body WINS IN A ROW, DO YOU Since Phil won his first could use a much-needed rest, and his emphasis should be on FEEL PHIL HEATH IS pro show, the Shawn Ray training closer to his contest weight year-round. At this stage DESTINED TO GO DOWN Colorado Pro in 2006, I feel of Phil’s career, his muscles are naturally matured and ready AS ONE OF THE GREATEST that he has been the best for a “shock treatment,” something different from the norm. If OLYMPIA CHAMPS OF ALL bodybuilder competing he continues to do the same things he has done in the past, we TIME? SO FAR ONLY LEE in the IFBB. Since then, all can expect a further departure from what we fell in love with— and see only a shadow (no pun intended, Dorian) of what Phil HANEY, RONNIE, DORIAN Phil has done was improve beyond the level of his brought to the Olympia stage back in 2011. AND ARNOLD HAVE MORE competitors, at a steady Phil is not perfect. The better he gets, the more the judges TITLES. SOME FEEL THE and fans expect from him. Is his body maxed-out? I say yes with CURRENT ERA ISN’T AS pace. That said, it’s difficult to mention his name in the regard to size. Can he improve and bring something different COMPETITIVE AS SOME same breath as Dorian, Ron- and special to the stage in 2016? Yes! He needs to take a page PREVIOUS ERAS. DO YOU nie and Lee because they all out of eight-time Mr. Olympia Ronnie Coleman’s book in 2001, AGREE OR DISAGREE, AND competed in different eras. when he entered the Arnold Classic and won with a perfectly DOES THIS AFFECT PHIL’S The depth of competition athletic streamlined physique— at arguably his lightest bodySTANDING AS AN ALL- was much greater for those weight of 243, prior to winning the 2001 Mr. Olympia again. TIME GREAT? three legendary bodybuildI can see Phil tying Dorian Yates’ record next year, based ers. They were challenged on the depth of field or lack thereof. However, winning number by Hall of Fame-caliber seven and tying Arnold Schwarzenegger in 2017 will be a athletes, whereas Phil is basically unchallenged by some challenge for Phil. So many things happen on the path of life, “good” bodybuilders. that predicting one year at a time can be easy, but two or three When I look at what Phil has done and the manner in years down the road is virtually impossible. which he is doing it, I can see a couple or even a few more Should Phil stay hungry, active and injury free, I believe he Sandow trophies in his future, provided a few things change. has the best shot of anyone to win number seven. Guys like Most importantly, he needs to Big Ramy, and the youth and ambition emphasize refining and not buildof Justin Compton and Dallas McCa“IT’S DIFFICULT TO MENTION ing his physique at this stage of his rver, while not really a major factor HIS NAME IN THE SAME career. Phil has all the necessary today, can potentially wreak havoc BREATH AS DORIAN, RONNIE ingredients to hold his chief rivals in two to three years from now— just at bay, based on age alone. Howas Jay Cutler did before Phil, and as AND LEE BECAUSE THEY ALL ever, if he continues to add more Phil has done since Jay. As for the COMPETED IN DIFFERENT mass to his frame, it will distort other competitors Phil is up against, I ERAS. THE DEPTH OF and bring about off-balance in only see two guys with potential Hallan otherwise perfectly sculpted of-Fame pedigree, Dexter Jackson and COMPETITION WAS MUCH physique. Kai Greene. The others are pace cars GREATER FOR THOSE THREE Phil is at the age where he can on Phil’s racetrack. LEGENDARY BODYBUILDERS.” dial it back a bit on the poundTwitter: @sugarshawnray
30
MD
musculardevelopment.com January 2016
SUPERIOR FORMULA. SUPERIOR VALUE. RESEARCH
DEVELOPMENT
CRE A TINE SUPERIOR SCIENCE. SUPERIOR RESULTS. All-new Creactor™ from MuscleTech® is a powerful creatine formula that delivers a never-before-seen ratio of creatine molecules for massive gains in size and strength, and improved recovery. Unlike the other guys, Creactor™ delivers a 1:1 ratio of 100% ultra-pure, lab-tested creatine HCl, plus free-acid creatine – the purest form of creatine, free of acids and salts. Plus, there’s zero bloating, and you don’t need to load or cycle off. For advanced results, get Creactor™ today. • Backed by 2 clinical studies • Quality guarantee – 100% pure lab-tested, HPLC-certified creatine • Fully disclosed label – no proprietary blends
CREACTOR IS SUPERIOR TO THE COMPETITION ™
) 2 g ( g n i v r e 1.5 S r e P s t 1 n e i d e r g n0.5 I e v i t c A 0
MORE ACTIVE INGREDIENTS
MORE 140 120 s g n 100 i v r e S 80 f o r 60 e b m u 40 N
150%
20 0
MORE SERVINGS 1
CREATINE
QUALITY
MUSCLE CREATINE
SERVINGS
Features a potent combination of 750mg of free-acid creatine and 750mg of creatine HCl.
Contains zero fillers, carbs, sugar or fat.
Research published in the Journal of Applied Physiology has shown that 3g of creatine per day can boost muscle creatine concentration by 20% in 28 days.
More than double the servings of the competition.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015
THE
EIGHT ROOM HOW I SEE IT! WITH SHAWN RAY, DORIAN YATES AND KEVIN LEVRONE
MANY FANS ON’T VI W PHI AS O E OF HE GREATS ECAUSE THE STANDA D OF COMPE ITION ISN’T AS GOOD ODAY AS IT H S BEEN IN THE PAST.”—DORIAN Y TES DORIAN YATES In any sport, you’re only as good as the people you’re beating as a champion. Take Muhammad Ali, whom many consider to be the greatest world heavyweight boxing champion of all time. It wasn’t so much due to any particular attributes Ali had— it was because he faced off against men like Joe Frazier, Ken Norton, George Foreman and Leon Spinks and was able to beat them all. Each of those men was an outstanding champion in his own right, and each would have easily defeated world champions from previous and future eras. I’d have to say that many fans don’t view Phil as one of the greats because the standard of competition isn’t as good today as it has been in the past. References are often made to Olympia lineups of 10-20 years ago as being deeper and more competitive. Some feel that Phil wouldn’t be able to beat previous champions from those years. Like any sport, bodybuilding should always evolve as the years go by. I don’t feel that it has. You can argue that Phil did beat the man who was winning prior to him, Jay Cutler. But could he have beaten Ronnie Coleman in his prime? Few seem to think he could. I won’t comment on how he would have fared against me, except to say that I think a couple of the guys who I was beating in my six years as the champion, men like Flex Wheeler and Kevin Levrone, for instance, would have given Phil a real run and probably would have come out on top. Getting a little deeper into the issue of eras and how the sport should be evolving, there is no argument that a champion from 1995 would beat a champion from 1975. Standards changed quite a bit in those 20 years with regard to overall mass, development of the legs and back, and condition. I don’t see that a similar progression has taken place from 1995 to 2015. And though a 1975 champion would not beat a 1995 champ, it’s quite likely that a 1995 champion could beat
32
MD
one from 2015. Perhaps we reached the peak of development some time ago, a point of critical mass where further improvement just isn’t possible? Physiques have gotten bigger over the last couple of decades, but to most eyes they haven’t gotten better. That’s probably why we are now seeing the rise in participation and popularity of new categories like MPD. None of this should necessarily be taken as a reflection on Phil Heath. He is the best bodybuilder in the sport today. Whether he will go down as one of the best ever, I’m not sure. Facebook: Dorian Yates KEVIN LEVERONE Even with five Mr. Olympia titles under his belt, I think it’s too early to say right now whether or not Phil will be considered one of the all-time greats. The only thing that would definitely give him that status is if he is able to win nine titles, and beat the current record of eight wins held by Lee Haney and Ronnie Coleman. If he accomplishes that, he will go down in history as the man who won the most Mr. Olympia titles. Unfortunately, I don’t see him being considered among the all-time best, based on whom he’s beaten. Aside from Kai, he’s had very little competition in the form of other men who were big, complete and got into great condition. If you look at Lee Haney, Dorian Yates and Ronnie Coleman, they all had deeper lineups to fend off to continue holding on to their titles, year after year. But like I said, if Phil can win nine titles, he cements his place in the sport’s history and everyone will have to respect that. Can Phil win four more years in a row, though? Four years is a long time, and he will be almost 40 by then. The body can change a lot between 35 and
40. Lee Haney was done by age 31. Dorian retired at 33. Ronnie won his last Olympia at 41, but he got a little later start than the other two. Phil is still in his prime, but I think he might be nearing the end of his prime. Unless he’s been making mistakes with his prep these last two years now, he does seem to be starting to fade a little bit from his first couple of wins when he was just incredible. I really thought he was going to be at his best ever or at least equal to his best this time, because of the way he was talking and how he was determined to shut up all the haters and the critics. I guess we will know for sure if his body is starting to fade on him when we see him next September. What I really see affecting Phil’s legacy is that he’s had such little real competition. Aside from Kai, nobody is pushing him. And Kai didn’t even show up to compete in 2015! When you know you can win easy and don’t even have to be near 100 percent to hold on to your title, you get lazy. You know what would be interesting? I’d love to see Phil compete with us back in the ‘90s. He’s an excellent bodybuilder and no doubt he would hold his own. But he would not dominate the sport the way he does now. If he showed up off his best condition, he would have had guys like me, Dorian, Flex, Shawn, Ronnie and Chris Cormier who would have been right there to beat him. And even at his best, could he have beaten all of us at our bests? Obviously, we’ll never know. Listen, I am a fan of Phil Heath’s physique and I do think he’s an amazing champion. It’s not his fault that there aren’t many guys out there during his reign so far who could really push him hard and make him truly batt le to stay on t op. Maybe we will begin seeing that as some of these newer, younger guys improve and start c hallenging him. Or maybe like I said, he will go on to set a new record of nine Mr. Olympia titles before he retires. Time will tell. ■ Facebook: Official.Kevin.Levrone Twiter: @LevroneKevin, Insagram: KEVINLEVRONE www.levronerepor.com www.levronesupplemens.com
“THE ONLY THING THAT WOULD DEFINITELY GIVE HIM THAT STATUS IS IF HE IS ABLE TO WIN NINE TITLES, AND BEAT THE CURRENT RECORD OF EIGHT WINS HELD BY LEE HANEY AND RONNIE COLEMAN.””—KEVIN LEVORNE musculardevelopment.com January 2016
THE
EIGHT ROOM
TRUE
THE BODYBUILDING HISTORIAN
WHAT A YEAR IT WAS
WITH PETER McGOUGH
A VERY PERSONAL AND RANDOM REVIEW OF 2015 ANOTHER PREGNANT PAUSE
At March’s Arnold Classic, several competitors of the 13-man field sported swollen midsections, prompting recollection of the 2013 event when the same problem arose. WHAT DID THEY CALL THE NEW ARRIVAL?
At that Arnold Classic, Roelly Winklaar sported a really swell midsection, looking more like Roelly-Poly. A week later in Australia, it had disappeared.
Say what? The enigmatic Cedric McMillan continues on his individual career path, competing four times in 2015 and then withdrawing from the Mr. Olympia just before prejudging. So what’s CALM MIND CIRCLE mean? It’s an anagram of Cedric McMillan— a message in there somewhere. THE DALLAS WOWBOY
Will 21-year-old sensation Cody Montgomery (hot off his overall win at the 2015 USA Championships) come in full and ripped in his pro debut at the 2016 Arnold Classic in Columbus?
In his pro debut, 24-yearold Dallas McCarver took the top spot at the California Pro Championships last May, and then took 13th at the Olympia. With his frame, drive and intelligence, this young man will only improve in the next few years.
STRAIGHT OUTTA COMPTON
ING IS INDEED AN ILLUSION
Justin Compton, after coming in too heavy at the 2015 Arnold Classic and finishing third, promises not to make the same mistake twice when returning to Columbus action next March.
Kai Greene disappeared from the 2015 Olympia lineup. BIG RAMY FICATIONS IN 2016?
In finishing second at October’s Prague Pro contest (in the process, beating Dennis Wolf and Shawn Rhoden for the first time), is Big Ramy setting the scene for the leap forward we have been speculating about since he made his sensational pro debut back in 2013?
WARREN WARPATH
Despite his many critics, Branch Warren battles on with grit and determination and continues to place highly. END OF HALL-OFFAME’S HAUL
HIGH-FIVE IN 2016?
Having won the last four 212 Olympia titles, Flex Lewis is fast carving out a dynasty and aims to make it five in 2016. However, as he’s sort of maxed-out at the 212-pound limit, he may have a stab at an open contest in 2017.
MD
CALM MIND CIRCLE
THE FULL MONTY
PROVING THAT BODYBUILD-
34
Classics, six Mr. Olympias, World Pro Championships and Mr. America contests. And indeed it is the place Arnold Schwarzenegger and Jim Lorimer first met in 1970, at that year’s World Pro Championships. Of the13 Mr. Olympias, only Larr y Scott and Dorian Yates never competed at this venue.
Perhaps bodybuilding’s most hallowed venue, the Veterans Memorial Hall in Columbus, did not stage the 2015 Arnold Classic that was launched at said hall in 1989. The hall was pulled down to make way for an apartment complex. The hall staged 26 Arnold
MR. SATURDAY NIGHT
A pattern has emerged in the wake of Phil Heath’s five Olympia victories in that on three occasions (2012, 2014 and 2015), he has been much better at the Saturday night finals than at Friday’s prejudging. In 2016 he promises to be both Mr. Friday and Saturday night. ARNOLD AND THE ELEPHANT IN THE ROOM
At his annual Sunday morning seminar at the conclusion of the 2015 Arnold Classic, Arnold
musculardevelopment.com January 2016
THE
EIGHT ROOM
TRUE
THE BODYBUILDING HISTORIAN
QUOTE OF THE OLYMPIA PRESS CONFERENCE “HE CAN SIGN HIS NAME AS MR. OLYMPIA ON POSTERS THESE PAST FEW YEARS BUT HE CAN’T SIGN A CONTRACT?”
—PHIL HEATH COMMENTING ON KAI GREENE’S WILL-HE, WON’T-HE APPROACH TO THE 2015 OLYMPIA. WHAT DO SPICY CHILI AND MR. OLYMPIAS HAVE IN COMMON? They have a habit of repeating. Of the 13 Mr. Olympias, 10 (Larry Scott, Sergio Oliva, Arnold Schwarzenegger, Franco Columbu, Frank Zane, Lee Haney, Dorian Yates, Ronnie Coleman, Jay Cutler and Phil Heath) were repeat champs. Only three (Chris Dickerson, Samir Bannout, Dexter Jackson) were not. In can be argued that Columbu was not a “repeat champ” in maybe the strictest interpretation of the phrase, as his two victories were 1976 and 1981, so he didn’t repeat in consecutive years.
Schwarzenegger demanded change in the judging of bodybuilding contests. He said, “We have to make sure we are rewarding the right guys because if you reward the right guys, then everyone will start training to have a beautiful physique.” The comments caused more fallout than Rosie O’Donnell and Chris Christie fighting for space in a single bed.
READ ‘EM, THEN DON’T WEEP In my online report of the 2015 USA Championships, the headline read, “The Worst Ever.” That was a semi-scientific survey to see if everybody would actually read the full article that contradicted the headline. As predicted, many didn’t read it and castigated me for the “worst ever” blurb. SHE’S STILL DELISH The first-ever Ms. Olympia, Rachel McLish, turned a fabulous 60 years of age last June 21 and still looks totally “Delish,” the nickname conferred on her by iconic bodybuilding writer Rick Wayne. THE MS. O MISSED Sadly, 2015 was the first year that the Ms. Olympia contest did not take place since its 1980 inception. However, longtime supporters of women’s bodybuilding, Jake and Kristal Wood, formulated the 2015 IFBB Wings of Strength Rising Phoenix World Championships that was staged in San Antonio last August 22, with $100,000 in prize money up for grabs. Margie Martin took home t he 50 grand first-place check. HURRAY FOR JOSE In a few decades in this business, I’ve never written a story as inspirational as the one detailing Joe Raymond and his brother Tito’s rise from abject poverty to bodybuilding success that was published in our August issue. If you missed it, Google “The Jose Raymond Story, Parts 1 and 2.”
36
MD
MAN OF THE YEAR: DEXTER JACKSON Quite simply, he has amassed a fabulous bodybuilding resumé in 17 seasons as a pro. In winning the Prague Pro back in October, his pro victories now total 24— only one behind record-holder Ronnie Coleman and it was Dexter’s 77th IFBB contest, which is more than any other person. Milos Sarcev and Chris Cormier are next on that league, with 72 contests each.
ONE FOR THE AGES We ran a story online entitled, “Of the 13 Mr. Olympias, Which One Would You Most Want to Look Like?” Arnold Schwarzenegger came out on top with 27 percent of the vote, with runner-up Frank Zane receiving 18 percent. Interesting that in this day of all-out mass, over 50 percent of the punters voted for two guys who haven’t competed in over 30 years. ONES TO WATCH IN 2016 Maxx Charles, Cody Montgomery, Juan Morel, Jon De La Rosa, Dallas McCarver and William Bonac. ■
musculardevelopment.com January 2016
THE
EIGHT ROOM
BY BEV FRANCIS AND STEVE WEINBERGER
BODYBUILDING EAST COAST MECCA NEWS
MECCA
Shard work for the East Coast Mecca eptember is when all the months of
legends come to fruition at the Olympia Weekend. In 2015, our very own Juliana Malacarne won her second Women’s Physique Showdown and Sadik Hadzovic came in second in the Men’s Physique Showdown. On the Mr. Olympia stage, Juan Morel came in 11th while Maxx Charles came in 12th. Following the Olympia, head judge Steve Weinberger headed overseas to judge the IFBB Arnold Classic Europe and IFBB Prague Pro. Here are some sights from not only around the gym, but also the Olympia and abroad!
__
UPCOMING CONTEST SCHEDULE
march 26, 2016: NPC Steve Metropolitan Championships (Teaneck, NJ) ONLINE ENTRY & TICKET SALES— WWW.BEVFRANCIS.COM/NPCNORTHEAST
SPECIAL GUEST POSER: TO BE ANNOUNCED
may 21, 2016: IFBB New York Pro (Teaneck, NJ) TICKET SALES— WWW.BEVFRANCIS.COM/NPCNORTHEAST
July 1-2 2016: NPC Universe IFBB Pro Qualifer ENTRY FORMS AND TICKET SALES— WWW.BEVFRANCIS.COM/NPCNORTHEAST
SPECIAL GUEST POSER:
Keep up with all of the news at the East Coast Mecca and the NPC NORTHEAST by following us on Facebook (facebook.com/ bevsgym) and check out bevfrancis.com for the complete contest schedule, entry forms and ticket sales!
January 2016 musculardevelopment.com
MD 37
THE
EIGHT ROOM
fEATURING DAN SOLOMON
HAS PHIL BECOME point
BEATABLE?
_ _ _
A year ago, in the pages of this magazine, I wrote about the genetic marvel who had just won bodybuilding’s most coveted title for the fourth time. In the fall of 2014, Phil Heath reached the halfway point on his quest for the all-time record and it was becoming gradually apparent that a lethal combination of size, shape and ungodly detail would prove to be too much for any of his challengers. The title of the article, published in the November 2014 issue of MD, posed a simple question, “ How Many More Will He Win?” A year later, as we look back on his most recent Olympia conquest— number five— the question still remains, “ How many more will he win?” But suddenly, the answer isn’t nearly as certain. The clarity of Phil’s future has blurred, much the same as the detail in some of his once-celebrated rear poses. Is Phil still the
best bodybuilder in the world? ABSOLUTELY! In a sport that often crowns champions by measuring the absence of weak body parts, Phil has fewer of them than any bodybuilder on the planet. But how much longer will his lack of deficiencies be enough to keep him perched atop the sport? Perhaps it’s unfair to judge him against his past brilliance. 2011 and 2013 are widely considered his gold standard. Those were the years he wowed fans inside the Orleans Arena with a jaw-dropping compilation of anatomical absurdity, a four-dimensional presentation of detailed, bonedry, razor-sharp mastery. He was undeniably in a league of his own. Fast-forward to the 2015 Olympia, an event that saw the champ continue his reign. Only this time, the distance between Phil and the rest of the field seemed to have narrowed, a surprising development considering his
biggest threat chose not to compete in the contest. In the eyes of many in attendance, the 2015 contest was a four-way tug-of-war between evenly matched rivals. Phil was never sent “back in line” during the prejudging round— the judges instead forced the champ to go pose-for-pose with men who were once miles behind him. There was one point during the initial comparisons when I didn’t even realize that the guy on the left side of a four-man callout was Phil Heath. In years past, my eyes were immediately drawn to Phil and the crisp, signature detail that earned him his GIFTED reputation. Suddenly, as he stood between Shawn Rhoden and Dexter Jackson, he blended in. The ocean that once separated him from those guys had nearly evaporated. During a visit to my PBW radio program, I asked Head Judge Steve Weinberger to summarize Phil’s victory at this year’s Olympia. He replied,“If it was a horse race, it was just by a nose.” As we contemplate how many more titles Phil can win, let’s first examine the variables. For starters, who has the tools to beat him? The list of legitimate threats is very small. Despite his absence from the 2015 event, Kai Greene remains the number one challenger. Fans will forever speculate how Kai may have fared if he had been inserted into the 2015 lineup. And then there’s Dexter Jackson. Conventional wisdom suggests that if Dexter wasn’t deemed good enough to win this year, it’s unlikely that he’ll wrestle the title away next year, at age 46. A more compelling case can be made for the 31-year-old Big Ramy, the 315-pound Egyptian who landed in the Olympia top five. But the larger question is whether Phil and his trainer, Hany Rambod, can rediscover a formula like the one that had them poised for a generational run of dominance. So, as we ask ourselves if Phil Heath can be defeated, the most honest answer is to simply acknowledge that it has never seemed more possible. ■
“THE MOST HONEST ANSWER IS TO SIMPLY ACKNOWLEDGE THAT IT HAS NEVER SEEMED MORE POSSIBLE.” Dan Solomon is he Senior Feaures Edior a Muscular Developmen. For nearly 15 years, Dan has conduced many of he mos prominen bodybuilding inerviews of all ime, including memorable visis wih Arnold Schwarzenegger, Joe Weider and oher icons of he spor. Creaor of he popular “PBW Radio” program, Dan has served as moderaor of he Olympia Press Conference and lead commenaor a many of he world’s bigges bodybuilding evens. Follow Dan on Twiter @DanSolomon100 and une in o PBW a www.MuscularDevelopmen.com/pbw.
38
MD
musculardevelopment.com January 2016
THE
EIGHT ROOM WITH BOB CICHE
Chat
WHY PHIL IS counterpoint
UN-BEATABLE Dan, you ignorant slut. No door has been opened, no gap has been shortened and no playing field has been leveled. If anything, Phil being able to win while NOT coming in at 100 percent only enforces the idea that no one is even close at this point and time. The fact that only Dexter, at 46 years old, has been able to gain a point against the champ in the last five years shows just how far away anyone is from making it a “close” competition. The 2014 Mr. Olympia, which marked the 50th anniversary of the contest, was perhaps the best chance for Kai Greene to have presented a physique that COULD have beaten Phil. The problem was, Kai came in “off” as well. Had Kai presented the physique we had seen at the Arnold, we would be talking about how Phil was attempting to take back the title— much like his friend Jay Cutler did years ago, after losing it to Dexter Jackson in 2008. Does Kai have the tools to upset the champ? Well, he might very well have, IF he could ever follow a game plan that doesn’t try and beat Phil at being a better Phil. Kai simply comes in too big and loses the qualities that would have the best chance. The Kai of four to five years ago stands a better chance. Kai over 245 pounds is a bigger but blockier physique that falls right into the Heath trap. The 2015 Olympia had NO Kai in the lineup circa ANY era. Kai choosing to sit this one out for whatever reasoning only guaranteed one thing, that Phil would have only one person to worry about— himself. Was Phil at his all-time best? No. Was he better
than last year? Yes, he was. Dexter delivered as he was expected to, but simply doesn’t have enough artillery at this point and time to really be a threat. Phil would have had to show up at his all-time Olympia worst for Dexter (much less anyone else) to contend. I’ve stated numerous times throughout the years, both on “PBW Radio” as well as in my column, that the only thing that can beat Phil is someone who presents something DIFFERENT. No one is going to be a better version of Phil than Phil is. At this point and time, there are only two contenders who have that: Cedric McMillan and Big Ramy. What Cedric lacks isn’t physical; it’s mental. Big Mac needs to start believing that he really is THAT good. Ced needs to break through the mental barrier that prevents him from becoming a formidable opponent of Phil’s. Basically, he needs to stop being Mr. Nice Guy-Happy to Be Here-Let’s Have a Good Time Out Here Onstage. Cedric needs to have a “hulk” button he presses and becomes angry— and believe me, you wouldn’t like Cedric when he’s angry. Cedric is taller than Phil, wider than Phil, bigger than Phil and combines great muscularity with exceptional lines, but the clock is ticking. Big Ramy is a whole different animal. The man is a planet. At 300-plus pounds onstage, he’s quite the sight to behold in person. He’s also seen the inside of a gym for about the same amount of time as Phil’s been collecting Sandows. What do Ramy and Phil have in common? Zero. This is what gives him the best shot of upsetting
the champ. At the end of the day it’s a muscle contest, and Ramy has more of it per square inch than anyone else on the planet. What makes Ramy the biggest threat to Phil’s title reign over anyone else is simple. He’s got youth on his side, more muscle, the same size waist and now he’s getting the last piece of the puzzle in place— experience. Conditioning is better in every show. Posing is more refined and professional, and he’s gaining confidence in believing that he’s got what it takes. Let’s not forget, this is a guy who just a few years ago, was reading about these guys in the muscle magazines. The first year, he was awestruck and like a kid meeting his idols for the first time. Now, he’s got the eye of the tiger. Sorry, Dan— while you may look at Phil and his recent outings as cracks in the armor, I see it as Phil being THAT dominant. While I’m not disputing that his best hasn’t been duplicated, it also hasn’t been needed— as he’s only being compared to himself at this point. You see his glass as half empty … I see it as half full, and don’t see anyone else having a glass at all. Until someone steps it up and presents himself as a legitimate threat, it’s Phil versus Phil in a competition of all-time Olympia wins. At the 2014 press conference, Phil gave three reasons why he would win the Olympia … 2011, 2012 and 2013. He quickly made it FOUR. Now, he has enough reasons to count on one hand. The 2016 Olympia will be here before you know it … someone lend Phil a hand, please! ■
Bob Cicherillo is the IFBB Athlete Representative and one of bodybuilding’s best-known personalities.. He Bob Cicherillo is the IFBB Athlete Representative and one of bodybuilding’s best-known personalities. He is an IFBB pro who placed first and overall as a super heavyweight in thean USAIFBB Championships and firstplaced in the Masters Proand World.Overall Bob is host of bodybuilding shows throughoutin thethe season, including the Mr. Olympia. is pro who first asovera 20 Super Heavyweight USA Championships and first January 2016
musculardevelopment.com
MD 3 9
THE
EIGHT ROOM
DLB
BY DANA LINN BAILEY
ADVENTURE TOUR Wrap-Up
As many o you know and have hopeully ollowed, we recenly did a 25-day Advenure Tour across he USA. We have waned o do somehing like his or a long ime. Rob and mysel made up a bucke lis o places o go, sies o see and hings o do across he counry. We planned a our rying o accomplish as much as we could rom ha lis, while also making i o he Olympia on ime o launch our new supplemen line, Run Everyhing Labs, and make i home jus in ime or an already sold-ou Warhouse Gym Camp. Besides seeing cool shi and doing cool shi along he way, we were able o mee and really connec and spend ime wih so many ineresing and unique people. The idea o his our spawned rom he las our we did las summer, he M. Washingon Tour. We sen an open invie ou on he Inerne o come join us and hike up M. Washingon ogeher. The nex morning, abou 50 people showed up. We ae breakas ogeher, spen he afernoon hiking and o course, ook a gian selfie a he op! This experience was like no oher. We really enjoyed spending ime and acually geting o mee and alk wih people or several hours insead o a couple o minues, oudoors in resh air, and doing an acivi we love. This was seriously he bes experience, no only or us bu also or all he individuals who came ou ha day o mee us and hike. Usually, he only way or ans and ollowers o mee us is a an expo or a some kind o appearance, like a sore opening. A an even like his, he experience is ALWAYS he same: sand in an annoying loooooong line or several hours, we hug, we hen usually apologize or you having o wai so long, you usually respond and say, “No problem, I jus waned o mee you wo,” hen you
“THIS TOUR WAS REALLY THE BEST EXPERIENCE OF OUR LIVES, AND I THINK IT WAS ALSO THE BEST EXPERIENCE FOR OUR FOLLOWERS. WE WERE ABLE TO EXPERIENCE LIFE AND ADVENTURE TOGETHER OUTDOORS, DOING THINGS WE LOVE.” 42
MD
musculardevelopment.com January 2016
hen o Washingon where we sopped o hike he Lewis River Falls rail. This even was an open invie o all, and we had an amazing group o abou 30 people who showed up o hike wih us ha day. I was a relaxing hike o all hree waeralls (lower, middle, and upper Lewis River Falls), and a ew o us even ook a dip in he freeeeeeezing cold waer! Anoher open group hike day was o our avorie rail, Avalanche Lake in Monana’s Glacier National Park. Again, a huge group o abou 40 individuals and even enire amilies came ou ha morning o join us. We hen drove he narrow and winding Going-to-the-Sun Road all he way o Logan Pass by Ruckus [scooer], sopping many imes o ake in he specacular views. I you like o see animals, especially bison, Yellowstone National Park is he park or you. Abou wo minues afer enering he park, we saw a bison on he side o he road. I had o immediaely ge ou o he ruck o ake a selfie. Litle did I know, I would hen see abou 40-50 more along our drive. We sopped o ge a closer have abou 30 seconds o say a couple o hings, ake a couple o weird picures ogeher, we make you do “he bear,” a silly pose we like o do or pics, and hen we hug again and have o move o he nex person. This whole process akes abou wo minues. Yes, wo reaking minues, someimes afer waiing our o five hours in a line! Tha sucks! Tha is no a good experience a all. No or us, and no or he people who come o see us! So we decided ha we needed o ry and fix ha experience. So hen we came he idea o he Advenure Tour! We bough a much bigger, more appropriae ouring RV, hooked-up wih a ull kichen and shower, and lived ou on he open road (a ruck sops) or abou 25 days, sopping a gyms and advenurous places along he way. I’s really hard o highligh jus a ew places ha were really memorable, because honesly, every single place we wen was a reaking blas! We sared off really srong on he firs day o he Advenure Tour a Summersville Lake in West Virginia. We spen he day on he lake on a ponoon boa swimming, paddleboarding, cliff jumping up o 30 ee in he air and even rock climbing. The very nex day, we raced around Burning Rock Outdoor Adventure Park on abou 8,000 acres o moocross and ATV rails. I you live in Texas and love geting wild in he sand, hen you need o check ou The Dunes at Kermit . We me up wih Seve, who owns he park, and had him ake us or a ride in his super dune buggy death machine , ripping hrough he dunes and soaring over jumps. This race buggy was unsoppable!! We also sopped a several naional parks ha should be on your bucke lis o places o go. Firs being he Grand Canyon! Picures and video do no do his place jusice— you mus see i in person! I is no wonder ha his place is one o he Seven Naural Wonders o he World. We spen he day walking he Souh Rim o he canyon near Maher Poin, risking our lives and venuring ou on he very skechy edges o he canyon and jus saring in amazemen. We made our way o Norhern Caliornia o see he amazing redwoods a Redwood National Park. I know hey are jus rees, bu when a ree is 1,500 years old and 68 ee in diameer, ha is pre incredible! Nex we venured hrough Oregon, which was simply breahaking,
January 2016 musculardevelopment .com
“IT’S REALLY HARD TO HIGHLIGHT JUST A FEW PLACES THAT WERE REALLY MEMORABLE, BECAUSE HONESTLY, EVERY SINGLE PLACE WE WENT WAS A FREAKING BLAST!”
look a he geysers and also go o see Old Faihul erup. We sopped a many oher places and also sopped a some really kick-ass gyms along our ravels, where we invied anyone and everyone o come ou and rain wih us! This our was really he bes experience o our lives, and I hink i was also he bes experience or our ollowers. We were able o experience lie and advenure ogeher oudoors, doing hings we love, in a much less crowded and more relaxed amosphere. We had he abili o acually alk and be able o connec wih he people who look up o us. The our was NOT solely based on finess, dieing and raining. I was based on lie goals and building sronger relaionships wih he people who look up o us. Thank you o everyone who me us along he way! I was awesome meeing you and being able o connec wih you! Rob and I are already planning a new Advenure Tour in he near uure. Maybe even some inernaional love? To see picures and wach videos o he enire our, make sure o go check ou he #nadvenureour blog on he www.flagnorail.com blog page.
MD 4 3
THE
EIGHT ROOM
DLB
MY PLANS FOR 2016 Even hough I don’ have all of 2016 mapped ou jus ye, I can say i’s going o be an exremely busy year. We are very close o opening he firs Warhouse Gym in he Reading, Pennsylvania area. We have rademarked he name, and for he las couple of years we’ve used ha name for he gym we have a our warehouse, which is he headquarers for Flag Nor Fail and all our oher businesses. Tha’s where we have been running our Warhouse Gym Camps once every monh. Bu now i’s ime o venure ino he world of commercial gyms wih he fuure goal of expanding o a franchise. The gym a our warehouse will be downsized from 8,000 square fee o abou 3,000, and i will jus be for us. Mos of he equipmen will be moving o he new place. One hing I can promise you is ha when we have our grand opening, i will be he bigges gym par you have ever seen, and everyone is invied! As for me compeing in 2016, I’m no sure ye. I’d love o ge back onsage, bu i has o make sense. For he amoun of ime, effor and menal capaci I pu ino preparing for a show, I can pu ha all ino our business goals. Because I didn’ spend he enire summer of 2015 geting ready for he Olympia, I was able o help sar a supplemen line, do mos of he groundwork for opening our firs commercial gym and plan and go on a 25-day Advenure Tour, where we conneced wih housands of fans all over he USA. I couldn’ have done any of hose hings if I were prepping for he Olympia, because i’s jus oo ime-consuming and a lo of sress on me. I’ve heard he rumors ha I am reired and won’ be compeing ever again. Well, if you have no acually heard me say ha, hen i is obviously no rue. I have o see how his year goes. Jus when I hough my schedule could no ge any more hecic, we hrow opening up a new public gym in he mix! The focus righ now is going inernaional wih he supplemen line. We’re already in he U.K. and Ausralia and we’re working on disribuion in Canada, among oher counries. And as soon as we finalize he purchase of he new gym, here will be some ime renovaing i and geting i ready for he grand opening. I’ll jus have o see how hings pan ou his year before I can commi o he Olympia or any oher show. So I will keep you all updaed abou my plans o compee when I figure i all ou.
“I’VE HEARD THE RUMORS THAT I AM RETIRED AND WON’T BE COMPETING EVER AGAIN. WELL, IF YOU HAVE NOT ACTUALLY HEARD ME SAY THAT, THEN IT IS OBVIOUSLY NOT TRUE.”
L A N R E B R E P Y B Y H P A R G O T O H P
For workou ideas and inspiraion, check ou my Olympia Prep book. I is my enire raining journal ha includes every single deailed workou for he 2014 Olympia. I lis for you exacly wha I did each day including exercises, ses, reps and even noes on wha I hough abou i. My Olympia Prep book is available a www.danalinnbailey.com. Arnold Prep Training Journal coming very soon!
44
MD
musculardevelopment.com January 2016
OBAL
THE
ADI WO
UILDING UPDATE
Here a Team MD, we’re looking forward o anoher year covering bodybuilding all across he globe. New shows are popping up all over he place, including shows in Poland, China and Souh Africa. People ask me all he ime why bodybuilding is dying. Dying? Maybe i’s jus moving around! Here’s a quick look back o how 2015 ended, and wha you can look forward o in 2016.
DEXTER JACKSON AND WILLIAM BONAC END 2015 WITH A B ANG After the Olympia, the majority of the top-tier athletes headed straight to Europe for the Arnold Classic Madrid. With five-time Mr. Olympia Phil Heath out of the running, this became the first chance to prove who really was second-in-command. While in 2014 we saw Dexter Jackson, Shawn Rhoden and Dennis Wolf take turns at top-three finishes, this just wasn’t the case this year. Dexter Jackson swept both the Arnold Classic Europe in Madrid and the EVLS Prague Pro. In fact, by the time we got to Prague, Mamdouh Elssbiay aka Big Ramy had worked his way up to second place, relegating Shawn Rhoden to third and Dennis Wolf to fourth. Segue to Finland, where the action centered on the battle between Roelly Winklaar and William Bonac. In a surprise upset, Bonac beat last year’s champion, Roelly Winklaar. What does that mean for global bodybuilding in 2016? It means we have ourselves a level playing field. No one got a free pass for being last year’s champion, and we’ll have some guys out busting their asses to take back their titles this year. Global bodybuilding took a turn for the awesome in 2015.
ARNOLD CLASSIC FRANCHISE You can’t deny that CONTINUES GROWTH Arnold Schwarzenegger and his team are a force to be reckoned with when it comes to putting on a big show. Fans show up in the hundreds of thousands to Columbus, Ohio each year to witness what most consider the second-biggest bodybuilding show of the year. With Tony Doherty successfully turning his Australian Pro into the Arnold Classic Australia, there are two more Arnold Classics left to premiere: Arnold Classic South Africa and Arnold Classic China. Both shows look to be making their debut this year.
KEVIN LEVRONE TO DEBUT SHOW IN POLAND Yes, that’s right. Hall of Fame bodybuilder Kevin Levrone is promoting a show in Poland this year.When did he choose to put his show on the calendar? The week before the Arnold Classic in Ohio! Strategic move, if you ask me. You’ve got an A-list of athletes already in shape and a purse of $60,000. That equals a whole lot of guys thinking why not?
ATHLETES TO WATCH IN 2016 I’d be remiss if I didn’t say Big Ramy wasn’t the one to watch in 2016. Last year he took four top-five finishes, including a win at the Arnold Classic Brazil and fifth place at the Olympia. By the end of the season, we saw him beating both Shawn Rhoden and Dennis Wolf. Is 2016 the year of Big Ramy? It’s looking that way. Other notables, Roelly Winklaar and William Bona c, are established athletes from abroad who look to do well this year. My wild-card pick would be Manuel Romero. While he has yet to blow us away, he’s got the tools to do it.
Yes, we’ll be roting he globe again in 2016. We’re always looking for grea gyms and grea ahlees o use for videos while we’re ou on our ravels. Fill me in on wha’s going on in your corner of he world! Email me a adina@musculardevelopmen.com.
46
MD
musculardevelopment.com January 2016
N E W !
BODYBUILDING’S MOST
HOW IT WORKS
INGREDIENTS BACKED BY UNIVERSITY OF TAMPA RESEARCH
Phospha Muscle™
• Take them separately or stack them for unprecedented gains in muscle size
Plasma Muscle™
• Delivers extreme anabolic & anti-catabolic effects • The only musclebuilding pills with Mediator® PA, BetaTOR®, PEAK ATP® & OptiNOs® • Clinically dosed based on research conducted at The University of Tampa
mTOR Clear Muscle®
Muscle Cell ®
The groundbreaking compounds in Clear Muscle , Phospha MuscleTM and Plasma MuscleTM all work on separate musclebuilding mechanisms of the mTOR enzyme – the body’s primary regulator of muscle growth – to activate protein synthesis and put your body into a prime anabolic state.
• Studies published in multiple peer-reviewed journals • Protected by 6 patents & pending patents • Fully disclosed formulas – no proprietary blends
PHOSPH A MUSCLE
CLE A R MUSCLE
PL A SM A MUSCLE
Clinically dosed with Mediator® PA – the world’s purest form of phosphatidic acid, which helped study subjects build 5.3 lbs. of lean muscle and boost 1-rep max leg press strength by 60% in 8 weeks.
Delivers patented BetaTOR® – an exclusive metabolite and free-acid derivative of leucine and HMB, which was shown in university research to help study subjects pack on 16.3 lbs. of lean muscle in 12 weeks.
Features an exclusive combination of patented PEAK ATP® and OptiNOs®. PEAK ATP® helped study subjects gain 8.8 lbs. of lean muscle in 12 weeks while boosting strength by 147%, and the premium ingredients in OptiNOs® helped subjects boost strength and crank out 4 times more reps than the control group.
™
®
™
Discover how it works at: MusclebuildingTrilogy.com BetaT O R® is a registered trademark of Metabolic Technologies , Inc. , and use of HMB is licensed from Metabolic Technologies , Inc. Uses of HMB are covered by pending patent applications owned by Metabolic Technologies , Inc. , and U.S. patent number 6,10 3,764 licensed by Metabolic Technologies , Inc. P E A K ATP ® is a registered trademark of TSI USA Inc. and is used under license. Uses of ATP are licensed to Iovate by TSI USA Inc. under U.S. patent numbers 6,7 23,737; 7,671 ,0 38; and 7,6 2 9,3 29 . Mediator ® PA is protected under patents pending by Chemi Nutra. Mediator ® PA is a registered trademark of Chemi Nutra. Opti NO s® is a registered trademark of L aila Nutraceuticals. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015
THE
EIGHT ROOM
BY ADINA ZANOLLI It’s hard to believe we’re at the start of another year at www.musculardevelopment.com. In 2015, we sent crews all around the globe covering events, filming training videos and keeping up with the major bodybuilding news. A new year always pushes us to see what else we can add to stay on top as your num news and information. This year will be no exception. We’ve got many things taking shape as the new year starts, but here’s a taste of what you can find at the website now.
SOCIAL MEDIA As always, we continue to use all forms of social media in conjunction with the MD website. We’ve yet to tackle Periscope, but that’s our next venture. Look for Team MD to starting using Periscope this month to give you up-to-the-minute news. Team members like David Baye will be taking a turn at the wheel to bring you news faster and better in 2016. You’ll also see us get more into using Instagram and YouTube throughout the year.
t apat alk
at t he
no bull f orums
Another social media platform you’ll see us use more in 2016 is Tapatalk. We already use it now in contest coverage to get the picture to you live. In 2016 we’ll be adding videos to give you live answers to your questions at the No Bull Forums.
NPC/IFBB CONTEST COVERAGE IN 2016 In a few shor t weeks, we’ll plunge headfirst into a new season of contest coverage. Shawn Ray, Peter McGough, Dan Solomon, David Baye, Bob Cicherillo and the entire team are ready to get back in gear. New shows are popping up each month, and we look forward to bringing you pictures, videos and results from all major shows. Last year the IFBB/NPC broke records all over the place, and Team MD was there. In one show alone, we uploaded over 50,000 photos to our contest database. Where will records be broken in 2016? Will Dexter Jackson become the winningest bodybuilder of all time this year? Will Phil Heath take another Sandow? Which show will garner Roelly Winklaar his Olympia qualification? Follow Team MD via the MD home page and No Bull Forums to watch as histor y unfolds.
ROELLY WINKLAAR'S EUROPEAN TOUR FUN I definitely got to end my time abroad in 2015 on a high note. As luck would have it, the Nordic Pro promoter, K.P. Ouramo, was very accommodating to my coming to Finland directly from the EVLS Prague Pro. This meant arriving in Finland on Monday. IFBB pro bodybuilder Roelly Winklaar was also coming in early. We ended up on the same floor at the same hotel, and Roelly was gracious enough to let me document the entire week. From the first coat of Pro Tan, to the last carb-up meal, we documented it all at the No Bull Forums. If you want to see what the week before a show is like for a top-level athlete, you’ll want to search out the Nordic Pro thread.
A new year means new ideas, and we want to hear yours! The MD website is for you! If there is anything new or different you’d like to see, drop me a line. Email me at
[email protected] .
48
MD
musculardevelopment.com January 2016
PREMIUM PROTEIN, UNBEATABLE VALUE! OUR #1
SELLING SUST A INED RELE A SE
PROTEIN The top-selling sustained-release protein from MuscleTech® is now available in an all-new BONUS SIZE exclusively at your local Walmart! PHASE8™ is scientifically engineered with 7 premium protein sources that digest at different rates to drive amino acids into your muscles for up to 8 hours. . . and it delivers a delicious milkshake taste. With 26g of high-biological value proteins, PHASE8™ puts your body in an optimal state for repair and recovery. And now, you can take advantage of the 25% MORE FREE BONUS SIZE – available exclusively at Walmart.
• Featuring 7 superior protein sources for optimal recovery • 8-hour sustained-release protein absorption • University-researched ingredients to build more lean muscle & strength • Best-tasting protein – period!
BONUS SIZE
25% MORE FREE! PROTEIN
Delivers more protein than other multi-phase formulas, to build muscle and improve recovery
A MINO A CID DELIVERY
Multiple release rates of amino acids feed your muscles for up to 8 full hours, unlike other formulas that only provide a short-term amino blip
MUSCLETECH.COM
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015
BC AA s
Critical to igniting protein synthesis, the process of building muscle
DIFFERENT PROTEIN SOURCES
Contains only high-quality, milk-derived protein – no plant proteins like you’ll find in other protein formulas
TRAINING C������-E��� R�������
By Steve Blechman and Thomas Fahey, Ed.D.
ARTERIAL STIFFNESS Greatest Following UPPER-BODY EXERCISE ARTERIAL STIFFNESS DECREASES THE CAPACITY OF BLOOD VESSELS TO CONTROL BLOOD FLOW, INCREASES BLOOD PRESSURE AND OVERLOADS THE HEART. Arerial siffening is linked o poor
meabolic healh and he meabolic syndrome— a group of healh problems relaed o hear disease and sroke ha include high blood pressure, insulin resisance, pe 2 diabees, abnormal blood fas and abdominal obesi. Weigh raining can also increase arerial siffness. A sudy from he Universi of Basel in Swizerland found ha arerial siffness was greaer following upper-body weigh raining compared o lower-body or whole-body weigh raining. Upper-body exercise places a greaer load on he hear and blood vessels because hey overload relaively small muscles. Oher sudies have shown ha aerobic exercise following weigh raining can override he negaive effecs of weigh raining on arerial siffness. Bodybuilders and oher weigh-rained ahlees should finish workous wih a leas some aerobic exercise o preven blood vessel siffening and high blood pressure. (Inernaional Journal Spors Medicine, published online July 15, 2015)
TRAIN FREQUENTLY
F O R G R E AT E R H Y P E R T R O P H Y WHOLE-BODY WORKOUTS PRACTICED THREE DAYS PER WEEK WERE SUPERIOR TO SPLIT WORKOUTS EMPHASIZING SPECIFIC MUSCLE GROUPS ONE TIME PER WEEK WHILE TRAINING THREE TIMES PER WEEK— according o a sudy led by Brad Schoenfeld from CUNY Lehman College in New York. The idea behind spli rouines is ha hey allow ahlees o rain specific muscle groups more inensely, while performing he same raining volume. Some bodybuilders believe hey may promoe muscle growh, enhance neuromuscular performance and preven overraining. This sudy showed ha hiting muscle groups more frequenly migh produce more hyperrophy. The sudy used college sudens who were relaively unrained, so i is diffi cul o deermine if he resuls apply o elie bodybuilders. (Journal Srengh Condiioning Research, published online April 30, 2015)
IS FAILURE TRAINING Critical for Muscle Growth?
HEAVY-LOAD SQUATS Recruit More
Motor Units Than Light-Load Squats to Failure MOTOR UNITS ARE TRAINED IN DIRECT PROPORTION TO THEIR RECRUITMENT (ACTIVATION) . Bill Kraemer and colleagues from The Ohio Sae Universi found ha moor uni acivaion, as measured by peak EMG ampliude, was greaes when raining a 90 percen of onerepeiion maximum (1RM) o failure, compared o raining a 70 percen or 50 percen of 1RM o failure. Maximize srengh and hyperrophy by using heavier loads. This is imporan informaion for bodybuilders and power ahlees. (Journal Srengh Condiioning Research, published online Augus 10, 2015)
MD 000MD 50
FAILURE TRAINING IS A POPULAR TECHNIQUE FOR MAXIMIZING MUSCLE PROTEIN SYNTHESIS AND MUSCLE SIZE. Failure raining is no necessary
for opimal adapaions o weigh raining— according o John Sampson and colleagues from he Universi of Wollongong in Ausralia. They compared raining responses o failure, non-failure rapid shorening, and non-failure srech shorening using he elbow flexors (biceps) during a 12-week program. All of he groups experienced improvemens in srengh, onerepeiion maximum curl, muscle size and muscle acivaion. However, here were no differences beween raining mehods. This was a small sudy involving recreaionally acive sudens, so he resuls are difficul o generalize o elie bodybuilders and srengh ahlees. (Scandinavian Journal Medicine & Science in Spors, published online March 24, 2015)
musculardevelopment musculardevelopment.com .com December January 2016 2014
N E W !
T A STE
LEAN BODY MASS GAINED 4 3.5 3 2.5 2 1.5 1 0.5 0
BS.
MUSCLE
The most advanced strength-enhancing BCAA+ formulas from MuscleTech® are here. Introducing AMINO BUILD® NEXT GEN and AMINO BUILD® NEXT GEN ENERGIZED. Both fully disclosed formulas deliver powerful strength-building and endurance based on 4 gold-standard clinical trials, plus mouthwatering flavors perfected by the world’s top flavor experts. Amplify your performance with AMINO BUILD® NEXT GEN from MuscleTech® – try both powerful formulas today!
AMINO BUILD® NEXT GEN & NEXT GEN ENERGIZED • Clinical doses of key ingredients shown to build muscle & strength • Core ingredients backed by 4 clinical studies • Coconut water & watermelon juice complex, plus electrolytes • Energized formula delivers naturally sourced caffeine for instant energy, focus & intensity • Amazing refreshing taste!
Study sub jects put on 3.75 lbs. of lean muscle in 6 weeks in leading university research published in the Journal of the International Society of Sports Nutrition .
OF MUSCLE
MORE STRENGTH
FL A VORS
Test subjects supplementing with 2.5g of betaine built 5.5 times more lean muscle than the placebo group (3.75 lbs. vs. 0.66 lbs.). In a separate study, betaine was shown to enhance muscle endurance.
Precisely formulated with a 4g dose of ultra-anabolic leucine, shown in clinical research published in the International Journal of Sports Physiology and Performance to help subjects increase their 5-rep max strength by over 40%.
Get AMINO BUILD® NEXT GEN in mouthwatering Icy Rocket Freeze, White Raspberry, Fruit Punch Splash & Watermelon flavors. The ENERGIZED formula is available in Blue Raspberry, Fruit Punch Splash, Orange Pineapple & Concord Grape.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015
TRAINING
C������-E��� R�������
Best Repetition Duration FOR MUSCLE GROWTH THE TIME MUSCLE FIBERS ARE UNDER TENSION IS THE MOST IMPORTANT FACTOR AFFECTING MUSCLE HYPERTROPHY. Tension promoes amino acid ranspor ino he muscles,
acivaes he mTOR pahway o proein synhesis, and riggers small injuries in he muscle cell srucure ha leads o repair and addiional growh. Brad Schoeneld and colleagues rom Lehman College in New York, in a mea-analysis ha pulled he resuls o many sudies in he lieraure, ound ha he opimum repeiion duraion varies rom 0.5 o eigh seconds. Training a slow repeiion speeds greaer han 10 seconds did no produce hyperrophy a he same rae as lifing aser. The researchers concluded ha more research is necessary beore we can sae he ideal repeiion duraion. (Spors Medicine, published o nline January 20, 2015)
PRE-EXHAUSTION TRAINING BUILDS MUSCLE MASS PERFORMING A LOW-RESISTANCE SET TO FAILURE (20 PERCENT OF YOUR ONE-REPETITION MAXIMUM, OR 1RM) BEFORE DOING TRADITIONAL WEIGHT TRAINING FOR A MUSCLE GROUP RESULTS IN GREATER MUSCLE HYPERTROPHY— ACCORDING TO BRAZILIAN RESEARCHERS. Young men rained or eigh weeks on a knee-exension machine. The program consised o hree ses o eigh o 12 repeiions a 75 percen o 1RM. Beore each workou, one pre-exhausion group did a single se o knee exensions o exhausion using ligh weighs. The pre-exhausion group gained more muscle mass, srengh and muscle endurance han he group raining wih radiional mehods. I is unclear wheher his echnique works wih more experienced bodybuilders pracicing muli-join exercises. (European Journal o Applied Physiology, published online March 10, 2015; Annals o Inernal Medicine, 162: 326-334, 2015)
Aerobics Interfere With STRENGTH TRAINING
MOST RECREATIONAL ATHLETES COMBINED AEROBICS AND STRENGTH TRAINING SO THAT THEY CAN DEVELOP WELL-ROUNDED FITNESS AND NOT SPEND TOO MUCH TIME IN THE GYM. A Brazilian sudy showed ha he order o raining was imporan or opimizing
srengh perormance. Perorming eiher readmill or saionary bike exercise prior o srengh raining decreased he quali o he srengh-raining workou, wih he saionary bike causing a greaer decrease han he readmill. Train or srengh firs and hen pracice aerobics. In oher sudies, Japanese researchers ound ha pracicing aerobics afer srengh exercises was healhier or blood vessels. (Journal Srengh Condiioning Research, 29: 1077-1082, 2015)
IS FIVE SETS BEST FOR WEIGHT-TRAINING PROGRAMS? IN BEGINNING WEIGHT TRAINERS, MOST STUDIES SHOW THAT ONE SET IS AS EFFECTIVE AS MULTIPLE SETS FOR INCREASING STRENGTH AND POWER. However,
his is highly conroversial. Criics say ha mos o hese sudies were poorly conrolled, and didn’ pay close enough atenion o he inensi o he raining programs. A Brazilian sudy using unrained young men ound ha five ses per weigh-raining exercise was superior o one or hree ses in several measures o srengh, during a six-monh raining program. However, a he beginning o he sudy, he five-se group was markedly sronger han he oher groups, even hough he es subjecs were randomly assigned o raining groups. Training sudies are nooriously difficul or researchers. In assessing he pracical significance o raining sudies, we mus consider acors such as he raining levels o he es subjecs, uninended bias in he research design and he supervision o he raining sessions. (Journal Srengh Condiioning Research, Published Online January 2015)
52 MD
musculardevelopment musculardevelopment.com .com December January 2016 2014
ENGINEERED FOR LEAN RESULTS N E W !
PROTEIN + WEIGHT LOSS
FORMUL A
EVER CRE A TED
Seventeen years ago, MuscleTech® revolutionized muslcebuilding with the groundbreaking formulation of NITRO-TECH® – a scientifically superior whey isolate formula that helped elite athletes build lean muscle. Today, MuscleTech® researchers are changing the way you build muscle – again. New MuscleTech® NITRO-TECH® RIPPED is an advanced formula that combines the highest quality whey protein peptides and isolate with a scientifically tested weight loss complex. This premium protein + weight loss formula is like nothing you’ve ever tried before . . . trust us. • 7-in-1 formula also delivers ultra-pure CLA, MCTs, L-carnitine L-tartrate, green tea extract, rose hip and kelp powder • Subjects taking the key weight loss ingredient in NITRO-TECH® RIPPED (C. canephora robusta) lost an average of 10.95 lbs. in 60 days with a low-calorie diet, and 3.7 lbs. in 8 weeks following a calorie-reduced diet and moderate exercise • Big results and equally massive flavors – Chocolate Fudge Brownie and French Vanilla Swirl
7-IN-1
PREMIUM WHEY+ WEIGHT LOSS FORMULA
1. 30g Highest Quality Whey Protein Peptides & Isolate 2. 500mg Amino Acid Metabolite Complex L-Carnitine L-Tartrate 3. 250mg Conjugated Linoleic Acid (CLA) 4. 100mg Green Tea Extract 5. 100mg Rose Hip Extract 6. 20mg Premium Kelp 7. Medium Chain Triglycerides Plus! 200mg C. canephora robusta
PART OF THE
BEST-SELLING
NITRO-TECH® PERFORMANCE SERIES
PERFORMANCE & RECOVERY
EXTREME MUSCLEBUILDING
LEAN MUSCLE
Protected by U.S. patent number #6,326,513. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015
FAT LOSS C������-E��� R�������
By Steve Blechman and Thomas Fahey, Ed.D.
WAKAME SEAWEED FIGHTS FAT WAKAME (BROWN) SEAWEED CONTAINS A CHEMICAL CAL ED FUCOXANTHIN (FX) THAT INHIBITS FAT CELL GROWTH AN PROMOTES FAT RELEASE. A review of lieraure by scieniss
from he Ukraine and Korea noed ha mos sudies on FX have examined is effec on ras and mice. To dae, no large-scale sudies have been done in humans. Animal sudies have shown ha FX reduces oal body fa and abdominal fa, promoes blood sugar conrol, prevens fa accumulaion in he liver and improves he blood fa profile. Sudies have found ha FX increases brown fa acivaion and increases energy expendiure. Brown seaweed is a naural produc wih no known oxic effecs. (Nuriion, Meabolism & Cardiovascular Diseases, published online June 3, 2015)
HIGH IRON LEVELS ������ �� �������
ngre en Is an Effective Fat Fighter CAPSAICIN (A CAPSAICINOID) IS THE CHEMICAL THAT PUTS THE ZING IN CHILI PEPPERS.
Supplemens conaining capsaicin increase caloric expendiure for several hours and migh be useful as a weigh-loss supplemen. Capsaicin works by increasing levels of he “figh-or-fligh” hormone epinephrine (adrenaline), which speeds fa use and increases meabolism. A sudy on mice by Baskaran Thyagarajan from he Universit of Wyoming, and colleagues, showed ha increasing capsaicin in heir die prevened obesit by increasing energy expendiure and meabolism. Mos sudies show ha capsaicin increases daily caloric expendiure by four o five percen and fa use by 10 o 16 percen. I is no a magic bulle ha riggers massive weigh loss, bu helps promoe weigh conrol over ime. (Sudy presened a Biophysical Societ Annual Meeing, February 8, 2015)
BILE ACID ACTIVATES BROWN FAT BROWN FAT (BROWN ADIPOSE TISSUE, BAT) CONVERTS FOOD ENERGY DIRECTLY INTO HEAT. Whie fa does he oppo-
sie— i sores energy. Individual differences in BAT conen and acivit play an imporan role in human obesit. Increasing brown fa acivaion helps burn more calories and fa. Parick Schrauwen and co-workers from Maasrich Universit Medical Cener in he Neherlands found ha oral supplemens of he bile acid chenodeoxycholic acid increased brown fa acivit in adul women. Bile sals are produced in he liver and have hormone-like effecs on meabolism. Bile acids are currenly available in Advanced Molecular Labs’ (AML) Thermo Hea, he orginal brown fa acivaor. (Cell Meabolism, 22:418-426, 2015)
54
MD
musculardevelopment.com January 2016
SUPERCHARGED WHEY PROTEIN N E W !
THE MOSt poWERFUL
MUSCLE BUILDING PERFORM A NCE
PROTEIN MuscleTech® researchers have reengineered their most advanced, time-tested lean musclebuilder to help hardtraining athletes meet their most demanding goals with the all-new, scientifically advanced NITRO-TECH® POWER. This muscle-amplifying, performance-powering protein is supercharged with several key ingredients that have been shown in multiple clinical studies to help you pack on more muscle than ever! And because it’s from MuscleTech® – the brand with over 20 years of excellence and industryleading innovation – you know it’s a formula you can trust. • Every double-scoop serving is packed with a clinically researched 6g dose of creatine to provide even bigger mass gains • Free testosterone support and enhanced ATP regeneration – needed for the biochemical reactions involved in a muscle contraction • Plus tart cherry powder shown in emerging research to reduce muscle soreness
6-IN-1
SUPERCHARGED WHEY PEPTIDE FORMULA
1. 60g Highest Quality Whey Protein Peptides & Isolate 2. 14.8g Potent Dose of BCAAs 3. 2.5g Scientifically Validated Dose of Betaine 4. 6g Creatine Monohydrate 5. 200mg Test-Boosting Boron Citrate 6. 480mg Tart Cherry Powder Based on 2 scoops
PART OF THE
BEST-SELLING
NITRO-TECH® PERFORMANCE SERIES
PERFORMANCE & RECOVERY
EXTREME MUSCLEBUILDING
Protected by U.S. patent number #6,326,513. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015
LEAN MUSCLE
FAT LOSS C������-E��� R������� CHEMICAL IN APPLES PROMOTES FAT LOSS
URSOLIC ACID IS A CHEMICAL FOUND IN APPLES, BASIL, CRANBERRIES, PEPPERMINT, OREGANO AND PRUNES. I is used in a variet o
cosmeic producs and can inhibi he growh o some tpes o cancer cells. A Chinese sudy on ras ound ha ursolic acid supplemens reduced bodyweigh, increased caloric expendiure and decreased a levels in muscle. Ursolic acid promoed a loss by increasing he acivit o uncoupling proeins in he cells, which causes a loss by promoing hea ormaion. Ursolic acid is also anabolic. A Universit o Iowa sudy in mice ound ha ursolic acid ound in apple peels prevened muscle deerioraion ollowing asing and spinal cord injury. Ursolic acid supplemens also increased muscle mass in normal mice. The anabolic effec o ursolic acid is caused by increased insulin signaling in skeleal muscle and he suppression o gene acivit linked o arophy (decreased muscle size). Ursolic acid migh speed a loss and build muscle. (Molecular Nuriion & Food Research, published online May 5, 2015)
MELATONIN
CUTS FAT AND INCREASES LEAN MASS MELATONIN IS A HORMONE PRODUCED BY THE PINEAL GLAND IN THE BRAIN THAT PROMOTES SLEEP AND DAILY BIOLOGICAL RHYTHMS. Danish re-
searchers rom Aarhus Universit, led by Anne Amsrup, ound ha women consuming 3-5 milligrams o melaonin daily or one year decreased body a by nearly seven percen and increased lean mass by 5.2 percen, compared o a placebo reamen (ake melaonin). There were no differences in weigh, body mass index or blood sugar regulaion beween he experimenal and conrol groups. (Clinical Endocrinology, published online Sepember 9, 2015)
Fat Burning Greatest Afer an Overnight Fast EXERCISING FOLLOWING AN OVERNIGHT FAST WILL BURN MORE FAT THAN EXERCISING AFTER BREAKFAST, ACCORDING TO KOREAN RESEARCHERS. Tes subjecs repored o he labora-
ory or a 30-minue readmill run, eiher ased or afer breakas. When ased, blood sugar was lower and ree a acids, growh hormone and corisol were higher han when he subjecs ae breakas. Consisenly exercising while ased in he morning should resul in greaer a burning and a loss han exercising afer breakas. (Journal o Physical Therapy Science, 27:1929-1932, 2015)
LOW VITAMIN D LEVELS PREVENT WEIGHT LOSS VITAMIN D DEFICIENCY IS 35 PERCENT HIGHER THAN NORMAL IN OBESE PEOPLE, AND 24 PERCENT HIGHER IN OVERWEIGHT PEOPLE— ACCORDING TO A META-ANALYSIS BY BRAZILIAN RESEARCHERS.
Viamin D deficiency can make i diffi cul o lose weigh. The iniial viamin D level is a good predicor o weigh loss during calorie resricion. People wih low viamin D levels have difficult losing weigh, while hose wih he highes levels los he mos weigh. People should ge 400-800 unis o viamin D rom he die, supplemens or sun exposure. Low viamin D levels are a problem in many people because hey spend much o heir ime indoors and shun viamin D-orified milk in avor o oher beverages. (Obesit Reviews, 16: 341-349, 2015) 56 MD
musculardevelopment.com January 2016
Searching for clean, lean gains? Look no further than R1 Gain™. We’ve got just the right formula, including a unique 1.5 to 1 carb to protein ratio with Whey Protein Isolate as the primary protein source. If you want to exceed your goals, put the best into your body— because better input = better output.
Sample Rule One Today! ruleoneproteins.com
NUTRITION C������-E��� R�������
By Steve Blechman and Thomas Fahey, Ed.D.
Should You
EAT EGGS?
CLASSIC SCIENTIFIC STUDIES, SUCH AS THE FRAMINGHAM AND SEVEN COUNTRIES STUDIES, SHOWED THAT ELEVATED BLOOD CHOLESTEROL WAS LINKED TO HEART ATTACK AND STROKE. Eggs
are unusually high in choleserol, so hey were blamed for a good porion of he hear disease in America. Frank Sacks from Harvard Universi said ha sauraed fa in foods was more imporan han choleserol for boosing blood choleserol and ha eggs were unfairly blamed for he high rae of hear disease in America. While eggs are experiencing a nuriional renaissance, oher sudies show ha eggs are no a risk-free food. People wih diabees who ae one egg a day increased heir risk of hear disease by 44 percen compared o people who only ae one egg per week. Egg eaers are also more likely o ge prosae cancer. Mos mainsream nuriioniss recommend ha people follow healhy dieary paterns ha include increased consumpion of fruis, vegeables, whole grains, lowfa dairy, seafood, beans and nus. People should also consume alcohol moderaely, reduce inake of red and processed meas, and reduce consumpion of high sugar foods. Eggs can be par of a healhy die. (Nuriion Acion Healh Leter, June 2015)
Omega-3 Fat Acid Supplemens Increase IGF-1 LOW LEVELS OF THE ANABOLIC HORMONE IGF-1 ARE LINKED TO AN INCREASED DEATH RISK IN PEOPLE WITH CARDIOVASCULAR DISEASE. Omega-3 fa acids are
proecive agains hear disease and work by enhancing blood vessel healh. An Iranian sudy showed ha supplemening omega-3 fa acids increased IGF-1 levels in people wih coronary arery disease. While ineresing, his sudy does no show ha aking omega-3 fa acid supplemens will decrease he risk of hear atack. However, his was an ineresing sudy ha migh have imporan implicaions for prevening hear disease. (Nuriion, 31:480-484, 2015)
Cirulline Malae IMPROVES STRENGTH-ENDURANCE CITRULLINE MALATE INCREASED STRENGTH ENDURANCE IN CHIN-UPS, REVERSE CHIN-UPS AND PUSH-UPS IN COLLEGE-AGED MEN— ACCORDING TO A STUDY LED BY BENJAMIN WAX FROM MISSISSIPPI STATE UNIVERSITY. Cirulline is an amino
acid ha is convered o arginine, which increases levels of niric oxide— an imporan chemical ha regulaes blood flow hroughou he body. Cirulline also increases brown fa acivi, which increases caloric expendiure and promoes fa burning. I does his wihou simulaing he sympaheic nervous sysem, which avoids increases in hear rae, blood pressure and anxie levels. Cirulline malae migh be an effecive supplemen for bodybuilders. (Journal of Dieary Supplemens, published online February 12, 2015) 58 MD
musculardevelopment.com January 2016
Low-Carbohydrae Dies REDUCE POWER OUTPUT DURING THE FIRST SIX MONTHS OF WEIGHT LOSS, LOW-CARBOHYDRATE DIETS ARE MORE EFFECTIVE THAN LOW-FAT OR MIXED DIETS. This has encouraged some ahlees o use low-carb
dies o fuel heir raining sessions. This is a misake. Research since he 1960s has shown definiively ha carbs are he main fuel for exercise a inensiies above 65 percen of maximum effor. Endurance decreases markedly during low-carb dieing, paricularly during repeaed raining sessions. A Brazilian sudy showed ha low-carbohydrae dies decreased high-inensi exercise capaci (max wats) and endurance in physically acive men. However, he percepion of effor was no differen beween low- and high-carbohydrae dies. In oher words, you don’ feel any worse during exercise on low-carb dies, bu you can’ exercise as hard. Ea your carbs when you’re raining hard. (Inernaional Journal Spors Nuriion Exercise Meabolism, 24: 532-542, 2014)
HIGH DAIRY FOOD INTAKE
Increases the Risk of Prostate Cancer A META-ANALYSIS THAT COMBINED THE RESULTS OF 32 STUDIES FOUND THAT HIGH INTAKE OF DAIRY FOODS INCREASE THE RISK OF PROSTATE CANCER BY THREE TO NINE PERCENT.
Supplemenal calcium did no increase he risk of he disease. Boh nonfa and whole milk increased he risk of prosae cancer equally, so some componen of milk oher han calcium or fa migh rigger he cancer. Las year, prosae cancer killed more han 30,000 men in he Unied Saes, making i he second mos common cause of cancer-relaed deah. Prosae cancer kills only hree ou of 100 men, ye 50 percen of men over 50 and 75 percen of men over 85 have he disease. Being overweigh, obese and smoking increase he risk of dying from he disease. Regular exercise is proecive. Walking briskly for hree hours per week reduces he risk of prosae cancer progression by 57 percen. Eaing cruciferous vegeables such as broccoli, Brussels sprous and cauliflower reduces he progression of he disease. A healhy lifesle consising of weigh conrol, regular exercise and a balanced die is he bes way o avoid he deadly form of prosae cancer. (American Journal of Clinical Nuriion, 101:87-117, 2015)
DIETARY CARBS Imporan for High-Inensit Exercise DURING THE FIRST SIX MONTHS OF WEIGHT LOSS, LOW-CARBOHYDRATE DIETS ARE MORE EFFECTIVE THAN LOW-FAT OR MIXED DIETS. This has encouraged some ahlees o use low-carb
dies o fuel heir raining sessions. This is a misake. Research since he 1960s has definiively shown ha carbs are he main fuel for exercise a inensiies above 65 percen of maximum effor. Endurance decreases markedly during low-carb dieing, paricularly during repeaed raining sessions. A Brazilian sudy showed ha low-carbohydrae dies decreased high-inensi exercise capaci and endurance in physically acive men. Exercise capaci was measured in maximum wats, or he power you produce during raining— he more power you are producing, he harder you are working. Noably, he percepion of effor was no differen beween low- and high-carbohydrae dies. In oher words, you don’ feel any worse during exercise on low-carb dies bu you can’ exercise as hard. Ea your carbs when you’re raining hard. (Inernaional Journal Spors Nuriion Exercise Meabolism, 24: 532-542, 2014)
URSOLIC ACID Promoes MUSCLE GROWTH URSOLIC ACID IS A CHEMICAL FOUND IN APPLES, BASIL, CRANBERRIES, PEPPERMINT, OREGANO AND PRUNES. IT IS USED IN A VARIETY OF COSMETIC PRODUCTS AND CAN INHIBIT THE GROWTH OF SOME TYPES OF CANCER CELLS. A Korean sudy found ha ursolic
acid supplemens combined wih weigh raining increased srengh and muscle mass more han weigh raining alone. The supplemen appeared o work by increasing levels of irisin in blood. Sudies have shown ha irisin also makes fa cells more hermogenic (calorie burning). I is found in Advanced Molecular Labs’ (AML) Thermo Hea. Ursolic acid and has recenly been shown o increase brown adipose issue (BAT) or brown fa. BAT normally generaes body hea by vigorously burning body fa by a process known as non-shivering hermogenesis. The abili o burn fa wih BAT represens a promising way o improve fa loss. (Korean Journal Physiological Pharmacology, 18: 441-446, 2014) January MD musculardevelopment.com 000 2016
MD 5musc 9
HEALTH
C������-E��� R�������
By Steve Blechman and Thomas Fahey, Ed.D.
MASSAGE IMPROVES PERFORMANCE AFTER EXERCISE-INDUCED MUSCLE DAMAGE FIFTEEN MINUTES OF MASSAGE TO THE CALF MUSCLES FOLLOWING MUSCLE-DAMAGING EXERCISE RESULTED IN GREATER MUSCLE STRENGTH AND PROPRIOCEPTION, COMPARED TO A GROUP RECEIVING NO MASSAGE— ACCORDING TO RESEARCHERS FROM KOREA. Propriocepion is he percepion o movemen
and spaial orienaion o various pars o he body. Muscle damage was induced using eccenric conracions, which injure imporan pars o he muscle cells (Z lines) and rigger secondary inflammaion. Delayed onse muscle soreness (DOMS) has been a serious challenge o muscle physiologiss or more han 100 years. Treamens such as sreching, ice, hea, acive exercise, nonseroidal ani-inflammaory drugs and muscle relaxers have been largely ineffecive. Pos-exercise massage migh help preven DOMS. (Journal Srengh Condiioning Research, 29: 2255-2260, 2015)
Alcohol Inhibits Muscle Protein Synthesis MOST COACHES ADVISE ATHLETES TO AVOID ALCOHOL DURING INTENSE TRAINING. I urns ou hey were righ. Alcohol consumpion slows
proein synhesis riggered by resisive exercise— according o a sudy on mice by scieniss rom Penn Sae College o Medicine. The animals received 10 ses o six repeiions o elecrical muscle simulaion. Two hours laer, hey were injeced wih enough alcohol o cause inoxicaion. Elecrical simulaion increased proein synhesis by 28 percen, bu he alcohol sopped he process. I hese resuls apply o humans, ahlees should rerain rom alcohol consumpion ollowing inense exercise designed o increase muscle mass. (Alcoholism: Clinical and Experimenal Research, 39: 1-10, 2015)
WHY MORE PEOPLE GET SICK IN THE WINTER RATES OF COLDS, FLU, HEART ATTACK, STROKE, AUTOIMMUNE DISEASE AND PSYCHIATRIC ILLNESSES ARE MUCH HIGHER IN THE WINTER THAN IN THE SUMMER.
Researchers rom Universi o Cambridge in he Unied Kingdom ound increased acivi levels o genes conrolling he immune sysem during colder imes o he year. They examined immune sysem acivi in he Unied Kingdom and Gambia (locaed in Arica) during differen seasons o he year. Inflammaion, which is linked o poor meabolic healh and he long-erm risk o hear atack and sroke, was higher during he colder monhs. The cold monhs o he year can be dangerous or your healh. (Naure Communicaions, published online May 12, 2015)
IBUPROFEN AND ACETAMINOPHEN INHIBIT MUSCLE INTENSE WEIGHT TRAINING OFTEN LEAVES ATHLETES WITH PROTEIN SYNTHESIS SORE JOINTS AND MUSCLES. Many ake drugs like ibuproen and aceaminophen o cu he pain. This is a misake. A sudy led by Todd Trapp and Eileen Weinheimer rom Ball Sae Universi in Muncie, Indiana ound ha boh drugs inhibied proein synhesis afer weigh raining. These drugs block he producion o cyclooxygenase (COX), which simulaes he producion o inflammaory chemicals called prosaglandins. Inflammaion is painul, bu i is he body’s way o coping wih cell injury and irriaion. Some inflammaion appears criical or promoing proein synhesis ollowing weigh raining. Bodybuilders should minimize he use o ibuproen and aceaminophen. (American Journal o Physiology Regulaory, Inegraive and Comparaive Physiology, 292: R2241- R2248, 2007) 60
MD
musculardevelopment.com January 2016
FDA: NSAIDs Increase he Risk of Hear Atack, Sroke and Hear Failure THE U.S. FOOD AND DRUG ADMINISTRATION (FDA) ISSUED A WARNING THAT NON-ASPIRIN NONSTEROIDAL ANTI-INFLAMMATORY DRUGS SUCH AS IBUPROFEN AND NAPROXEN INCREASE THE RISK OF STROKE, HEART ATTACK AND HEART FAILURE BY 10 TO 50 PERCENT— DEPENDING UPON DOSAGE AND HEALTH STATUS. he
risk of serious cardiovascular evens is higher in people wih esablished cardiovascular disease, bu even healhy people are a risk. he FDA warning included prescripion and over-he-couner NSAIDs. Oher sudies have shown ha NSAIDs slow muscle hyperrophy. hese drugs are widely used o figh pain and inflammaion in bodybuilders. Ahlees should minimize he use of hese drugs. (he New York Tmes, July 10, 2015)
HIGH IRON LEVELS LINKED TO HIGH BLOOD PRESSURE POOR DIET, BLOOD CELL DESTRUCTION FROM ACTIVITIES SUCH AS JOGGING, AND MENSTRUATION CAN ALL LEAD TO IRON-POOR BLOOD. o compensae, many people ake iron
supplemens and ea foods high in iron o boos inake. You can ge oo much of a good hing. High iron (ferriin) levels in men are linked o high blood pressure and hear disease— according o a sudy from Kyung Hee Universi School of Medicine in Korea. Humans have a limied capaci o ge rid of iron, so i can build up if you consume oo much. Excessive blood iron can promoe umor growh, speed cell membrane breakdown and increase he risk of hear atack. In women, high levels of serum ferriin (a good measure of oal body iron sores) was relaed o increased risk facors of hear disease, such as high blood pressure, body mass index (he proporion of weigh o heigh), oal choleserol and riglycerides, and low HDL choleserol. (Inernaional Journal of Cardiology, 183:258-262, 2015)
TABLETS AND SMARTPHONES ARE ROBBING YOU OF SLEEP IN 1900, PEOPLE SLEPT NINE HOURS A NIGHT. ha declined o seven hours a
nigh in he 1970s and decreased furher unil oday. Inadequae sleep is linked o poor concenraion, anxie, loss of energy, decreased learning abili, reduced atenion o deail and moor vehicle accidens. How did sleep, which came so naurally, suddenly become a crisis? Wha is he smoking gun ha explains modern sleep problems? Scieniss found ha he culpri is an unusual suspec hiding in plain sigh— smarphones, ables, backli e-readers and compuer screens. hese devices emi ligh, paricularly blue ligh ha disurbs biochemical processes ha promoe sleep. hey also increase exposure o elecromagneic radiaion, which is linked o insomnia, headache and confusion. he radiaion from cell phones inerferes wih brain ceners ha secree hormones and influence many aspecs of body funcion. Our bodies pay a price from surrounding ourselves wih fancy smarphones, ables and ligh-emiting gadges— he price is los sleep. (Proceedings Naional Academy Of Sciences, USA 112: 12321237, 2015)
January 2016 musculardevelopment.com
MD 61
DRUGS
By Steve Blechman and Thomas Fahey, Ed.D.
C������-E��� R�������
Should Aging Men Take TESTOSTERONE SUPPLEMENTS? PRESCRIPTIONS FOR TESTOSTERONE REPLACEMENT HAVE TRIPLED SINCE THE YEAR 2000. NEARLY FOUR PERCENT OF U.S. MEN OVER 60 YEARS TAKE TESTOSTERONE. The sae and effeciveness o esoserone supplemens have been conroversial ever since he developmen o
esoserone drugs in he 1930s. Several recen sudies ound an increased risk o hear atack in paiens receiving esoserone, bu hese sudies have been severely criicized by mos hormone specialiss. A column in he New England Journal of Medicine called Clinical Decisions presened he case o a 61-year-old overweigh man wih slighly elevaed blood as, blood pressure and PSA (predicor o prosae problems) and decreased sex drive. One physician recommended esoserone supplemens o boos sex drive and muscle mass. Anoher physician recommended agains supplemens because o possible risks o he cardiovascular sysem and prosae. The benefis were no worh he risks. The risks and benefis o esoserone herapy will probably be conroversial or anoher 50 years. (New England Journal o Medicine, 371: 2032-2034, 2014)
TESTOSTERONE IMPLANTS Offer Long-
Long-Term Clenbuterol Use Decreases Muscle term Treatment Option for Efficiency Testosterone Therapy SOME BODYBUILDERS USE CLENBUTEROL TO BUILD MUSCLE AND CUT FAT. THE DRUG IS A BETA 2-AGONIST USED TO TREAT ASTHMA AND OTHER LUNG DISEASES.
Sudies in humans and racehorses show ha clenbuerol increases muscle mass and decreases a. However, he drug is linked o hear ailure in racehorses, and ofen has severe side effecs in human ahlees. A French sudy showed ha while clenbuerol causes hyperrophy, muscle orce does no keep pace wih he increase in muscle surace area. The capaci o muscle o conrac and relax is reduced, paricularly in as-wich muscle fibers. The researchers concluded ha chronic clenbuerol use resuls in reduced muscle conracile effi ciency and impairs he capaci o he muscles o relax. (The Journal o Physiology, published online February 27, 2015)
IN THE 1966 SCIENCE FICTION FILM “FANTASTIC VOYAGE,” SCIENTISTS SHRUNK TO MICROSCOPIC SIZE TRAVELED INTO THE BODY TO REPAIR THE DAMAGED BRAIN OF AN IMPORTANT PERSON WHO WAS SHOT IN THE HEAD. While we can’ ravel around in he body in
miniaure spaceship-like vehicles, nanomedicine is a reali. Miniaure sysems can be implaned in he body o deliver drugs and monior organ and cell uncion. Scieniss led by Alessandro Gratoni, rom he Deparmen o Nanomedicine a Houson Mehodis Research Insiue, repored he developmen o a nano-esoserone delivery sysem ha could mainain normal esoserone levels or six monhs in hypogonadal men. When approved and available, his sysem will provide a simple way o mainain biologically normal levels o he hormone. (Journal o Sexual Medicine, published online June 5, 2015)
STEROID USE HAS NEGATIVE LONG-TERM EFFECTS
on Gonadal Function
ANABOLIC STEROIDS SUCH AS TESTOSTERONE SUPPRESS NATURAL TESTOSTERONE PRODUCTION. Hormones work on a eedback sysem ha regulaes
producion based on circulaing levels. When you ake esoserone or oher anabolic seroids, he hormone regulaors reduce naural producion o esoserone. When you sop aking he drugs, he eedback sysem akes a while o adjus and resore he hormone balance back o normal. Harvard researchers ound ha ormer seroid users had smaller esicular volume and lower circulaing blood esoserone levels, even hough hey hadn’ aken he drug in hree o 26 monhs. Former users also showed reduced sexual desire, greaer incidence o depression as well as erecile dysuncion, compared o a conrol group o ahlees who never ook seroids. Two o he men in he sudy ailed o resore normal sex drive or erecile uncion, even when given esoserone herapy. (Addicion, published online January 19, 2015)
62
MD
musculardevelopment.com January 2016
Testosterone Supplements Do Not Accelerate Cardiovascular Disease ATHEROSCLEROSIS (HARDENING OF THE ARTERIES) DID NOT PROGRESS IN MEN WITH LOW OR SUBNORMAL TESTOS TESTOSTERONE TERONE LEVELS TREA TREATED TED WITH WI TH SUPPLEMENTAL TESTOSTERONE FOR THREE YEARS— ACCORDING TO A STUDY LED BY SHALENDER BHASIN FROM HARVARD HARVARD MEDICAL SCHOOL, AND COLLEAGUES. Aging men (average age 67.6) received esoserone gel
or placebo (ake esoserone) daily or hree years. The dose was adjused so ha blood levels o esoserone were beween 500 and 900 nanograms per 100 milliliers o blood (normal levels or young men). The esoserone supplemens did no cause changes in he hickness o he coronary or caroid areries or in blood vessel calcium deposiion. Hormone replacemen herapy does no accelerae coronary arery disease in aging men. (Journal American Medical Associaion, 314:570-581, 2015)
IBUPROFEN Does Not Promote Recovery MANY ATHLETES TAKE NONSTEROIDAL ANTIINFLAMMATORY DRUGS SUCH AS IBUPROFEN TO REDUCE PAIN AND PROMOTE RECOVERY AFTER INTENSE WORKOUTS. Ibuproen did no affec disance-
running perormance afer an inense leg workou designed o cause muscle soreness— according o a sudy rom Brazil. Disance runners paricipaed in a ime rial ollowed ollowed by an inense leg workou. They were given eiher ibuproen or a placebo (ake ibuproen). For-eigh hours laer, hey compleed a second ime rial. Ibuproen had no effec on reducing muscle damage, pain or perormance on he second ime rial. Ibuproen does no promoe recovery rom inense endurance running or weigh raining. (Journal o Ahleic Training, 50: 295-302, 2015)
INJECTED TESTOSTERONE
FDA INVESTIGATING TRIGGERS MOST THE RISKS AND CARDIOVASCULAR BENEFITS OF SIDE EFFECTS TESTOSTERONE LOW TESTOSTERONE TESTOSTERONE IN AGING MEN IS REPLACEMENT LINKED TO PREMA P REMATURE TURE DEATH, HEART DISEASE, ERECTILE DYSFUNCTION, THERAPY DEPRESSION, DECREASED MUSCLE AND BONE MASS, AND DECREASED ENERGY LEVELS. This has riggered an avalanche
o esoserone prescripions ha produced revenues o $2.4 billion in 2013 and projeced revenues o $3.8 billion by 2018. Some expers are concerned abou he cardiovascular sae o esoserone. A sudy led by J. Bradley Layon rom he Universi o Norh Carolina a Chapel Hill ound ha some pes o esoserone are saer han ohers. Researchers sudied cardiovascular side effecs in more han 500,000 men prescribed esoserone injecions, paches or gels. Men aking injecions had a higher risk o hear atack, angina (ches pain), sroke, hospializaion and deah. The sudy did no assess wheher esoserone supplemenaion was an appropriae medical reamen or every paien. (Journal American Medical Associaion Inernal Medicine, 175: 1187-1196, 2015) January 2016 muscular musculardevelopmen development.com t.com
NEARLY 2.3 MILLION PRESCRIPTIONS FOR NEARLY TESTOSTERONE WERE WRITTEN IN 2013.
More han hal o he men who received hese prescripions were also aking cardiovascular medicaions o rea blood cloting, high blood pressure, high choleserol and ches pain. Two recen sudies showing an increased risk o hear atack and sroke in men receiving esoserone supplemens have iniiaed a ull-blown invesigaion by a subcommitee o he U.S. Food and Drug Adminisraion (FDA). The ineracion o esoserone wih hese drugs is poorly undersood. The commitee suggesed ha he possibili o increased cardiovascular risk should be added o he drug’s labeling. The commitee advised ha urher sudies be conduced o assess he cardiovascular risk o esoserone supplemenaion in aging men. (Journal American Medical Associaion, 313: 563-564, 2015) MD 63
SUPPLEMENTS C������-E��� R�������
By Steve Blechman and Thomas Fahey, Ed.D.
BETA-ALANINE IS AN EFFECTIVE SPORTS SUPPLEMENT ALANINE IS AN AMINO ACID THAT HELPS SUPPLY ENERGY DURING EXERCISE. I is convered o blood sugar in he liver by a process called he glucose-alanine cycle. While i is no used o synhesize muscle issue or enzymes, i influences exercise capacit— paricularly endurance perormance. The Inernaional Societ o Spors Nuriion, in a posiion saemen, concluded concluded ha alanine increases muscle carnosine levels and acs as an inracellular buer. Alanine is a sae supplemen wih ew side effecs. I improves exercise perormance in exercise lasing one o our minues. I reduces aigue in older people, and may be paricularly beneficial when consumed wih oher supplemens such as creaine monohydrae. (Journal Inernaional Societ Spors Nuriion, 12: 30, 2015)
Glutamine Interferes with the mTOR-Protein Synthesis Pathway THE AMINO ACID LEUCINE IS THE KEY CHEMICAL SIGNALING MOLECULE THAT TURNS ON THE �TOR PATHWAY IN MUSCLE, WHICH IS RESPONSIBLE FOR MUSCLE PROTEIN SYNTHESIS AND GROWTH. Nuriion research shows ha or opimal muscle growh, ahlees should consume abou 25 grams o high-qualit proein ha supplies abou 3 grams o leucine. Many ahlees consume gluamine supplemens because hey boos he immune sysem. The immune sysem has been called he ulimae limiing acor o perormance in inensely raining ahlees. A Belgian sudy, however, ound ha gluamine suppresses he mTOR pahway and could inerere wih muscle proein synhesis. Individual amino acid supplemens can have unpredicable effecs in ahlees. (Amino Acids, 35: 147-155, 2008)
NITRA NITR ATE SUPPLEMENTS SU PPLEMENTS Improve Muscle Contraction NITRATE SUPPLEMENTS, WHICH INCREASE NITRIC OXIDE LEVELS, IMPROVE CARDIOVASCULAR FUNCTION AT REST AND ENERGY METABOLISM DURING EXERCISE. Niric oxide is a gas released by he inner lining o blood vessels ha is criical or regulaing blood flow and blood pressure. Georg Haider and Jonahan Folland rom Loughborough Universit in he UK ound ha supplemening niraes (beeroo juice) or seven days improved he conracile capacit o muscle in unrained people. I did no increase maximum srengh and power, bu he muscle changes could be beneficial in endurance exercise. Foods and supplemens ha increase niric oxide producion, such as cirulline and beeroo exrac increase muscle blood flow. This could increase he delivery o nuriens during and afer exercise, which could improve perormance and promoe recovery. Nirae supplemens migh improve endurance perormance by increasing effi ciency, increasing issue i ssue blood flow, fl ow, and improving muscle conracile capacit. (Medicine Science Spors Exercise, 45: 2234-2243, 2014)
THE ANTAGONISTIC EFFECTS OF CAFFEINE AND TAURINE IN 2013, WORLDWIDE SALES OF ENERGY DRINKS EXCEEDED $50 BILLION. The principal ingrediens o hese beverages are tpically caffeine, aurine and usually high rucose corn syrup. A sudy rom Colombia ound ha idenically asing beverages conaining eiher caffeine (80 milligrams), aurine (1,000 milligrams), a combinaion o caffeine and aurine, or a commercial energy drink (Red Bull) had no effec on cardiorespiraory finess, endurance, srengh, power or cogniive abilit. Combining caffeine wih aurine has anagonisic effecs. For bes perormance resuls, skip he aurine in your energy or pre-workou drink. (Journal Inernaional Societ Spors Nuriion, 11:44, 2014)
64
MD
musculardevelopment muscular musculardevelopment musculard development evelopment.com .com .comDecember January2014 2016
SUPPLEMENT C������-E��� R�������
L-Citrulline Improves Performance CITRULLINE IS AN IMPORTANT AMINO ACID INVOLVED IN THE FORMATION OF UREA. I is
a popular componen in ahleic food supplemens because i paricipaes in key amino acid reacions and influences blood flow by increasing niric oxide levels. Niric oxide is an imporan chemical secreed by he endohelium— he inner lining of he blood vessels. Sephen Bailey and colleagues from Exeer Universi in he Unied Kingdom found ha cirulline supplemens (six grams per day) improved resing blood pressure, acceleraed oxygen upake during exercise, improved endurance performance and enhanced olerance o high-inensi exercise in healhy aduls. Waermelon rind is an excellen source of cirulline. (Journal Applied Physiology, published online May 28, 2015)
Tyrosine Increases Mental Function During Heat Exposure SEVERAL MONTHS AGO, WE REPORTED STUDIES SHOWING THAT SUPPLEMENTING THE AMINO ACID TYROSINE IMPROVED CONCENTRATION. Tyrosine is a precursor o dopamine,
a brain chemical ha conrols hough processes. A sudy from he Unied Kingdom showed ha rosine supplemens improved menal effor and vigilance in soccer players subjeced o a 90-minue simulaed mach in he hea. Many researchers believe ha cenral nervous sysem faigue is an imporan reason ha performance decreases in ahlees during prolonged exercise. Tyrosine may improve menal funcion during inense raining and compeiion. (European Journal of Applied Physiology, 115: 373-386, 2015)
Excessive Antioxidant Consumption M�� S��� T������� G����
High Green Tea Consumption Linked to Liver Cancer CATECHINS ARE ANTIOXIDANTS FOUND IN FOODS SUCH AS GREEN TEA THAT BUFFER THE EFFECTS OF FREE RADICALS PRODUCED NATURALLY DURING METABOLISM. Free
has been a naural nuriion fad for more han 30 years. Many popular foods conain added anioxidans o boos heir sales. However, many recen sudies found ha high anioxidan supplemen consumpion in he die suppresses muscle proein synhesis, and can reduce he posiive effecs of exercise raining. An aricle by Laura Beil concluded ha ahlees are beter off geting heir anioxidans from naural foods found in fruis, vegeables and grains, raher han from supplemens. (Science News, March 7, 2015)
radicals are highly reacive and have been linked o DNA damage, inflammaion and cell membrane desrucion. Lesley Buler from he Universi of Pitsburgh Cancer Insiue, and colleagues, in a sudy of more han 18,000 men, found ha high levels of caechins were linked o markers of liver cancer in people who were prone oward he disease. Green ea exrac is an exremely popular supplemen for weigh loss and boosing energy levels. Blood caechins increase in direc proporion o heir consumpion in he die. Taking high doses of green ea exrac could be deadly in high-risk people. The researchers noed ha he incidence of liver cancer was much higher in China han in he Unied Saes. Green ea is a saple of he Chinese die. High inake of green ea and green ea exrac migh be oxic o he liver. (American Journal of Epidemiology, 181: 397-405, 2015)
66 MD
musculardevelopment.com January 2016
ANTIOXIDANTS ARE CHEMICALS SUCH AS VITAMIN C AND VITAMIN E THAT REDUCE THE EFFECTS OF FREE RADICALS (REACTIVE OXYGEN SPECIES) THAT DAMAGE TISSUES, PROMOTE MUSCLE SORENESS AND SPEED FATIGUE. Consuming anioxidan supplemens
SEX C������-E��� R�������
By Steve Blechman and Thomas Fahey, Ed.D.
PAIN RELIEVER TRAMADOL Effectively Treats Premature Ejaculation PREMATURE EJACULATION (PE) IS THE MOST SIGNIFICANT SEXUAL PROBLEM IN MEN. The ani-pain medicaion Rybix (ramadol) is effecive or reaing
i— according o a review o lieraure led by Will Kirby rom he Deparmen o Urology a he Universi o Norh Carolina. Tramadol, aken when needed, increased ime o ejaculaion and improved sexual saisacion. However, some sudies have ound ha he drug only works or abou eigh weeks o reamen and is ineffecive afer ha. Premaure ejaculaion is mos prevalen in men aged 18 o 40. Facors increasing he risk o premaure ejaculaion include pas hisory o sexually ransmited diseases or urinary rac inecions, poor healh, emoional sress, loss o income, pas hisory o same-sex acivi, hisory o sexual harassmen and childhood abuse. Facors decreasing he risk o PE include daily alcohol consumpion, circumcision and greaer sexual experience. Tramadol migh provide relie or his significan sexual problem. (Inernaional Journal Impoence Research, 27: 121-127, 2015)
Frequent Ejaculation Reduces the Risk of Prostate Cancer PROSTATE CANCER IS THE SECOND MOST COMMON CANCER IN AMERICAN MEN (SKIN CANCER IS FIRST). In 2015, cancer expers expec abou 220,800 new cases o prosae cancer
and 27,540 deahs rom he disease. Abou 14 percen o men will be diagnosed wih prosae cancer during heir lieimes. While regular exercise and consuming a healhy die migh reduce he incidence o he disease, scieniss can’ really poin o any modifiable risk acors— unil now. A sudy led by Jennier Rider rom Harvard Universi ound ha requen ejaculaion reduced he risk o prosae cancer. Researchers ollowed abou 32,000 men or 18 years. Nearly 4,000 men developed prosae cancer and 384 o hem died. Men who ejaculaed 21 imes a monh reduced heir risk o he disease by 20 percen. The mos requen ejaculaors in he sudy were divorced men in heir 40s. The bes way o preven prosae cancer is o have more sex— wih a parner or by yoursel. (Paper presened a he American Urological Associaion Annual Meeing (absrac PD6-07), May 15, 2015
Caffeine Makes You Hard CAFFEINE, FOUND IN COFFEE, CHOCOLATE, TEA AND SUPPLEMENTS, INCREASES STRENGTH, POWER AND ENDURANCE. I migh also improve sexual perormance.
David Lopez rom he Universi o Texas-Houson School o Public Healh, and co-workers, ound ha men who consumed he mos caffeine showed he lowes risk o erecile dysuncion. The researchers examined more han 3,700 men who paricipaed in he Naional Healh and Nuriion Examinaion Survey (NHANES). The daa was obained rom 24-hour dieary recall and was consisen among lean and obese men. However, he relaionship did no exis in men wih pe 2 diabees. Caffeine migh improve ahleic and sexual perormance. (PLoS ONE, 10(4): E0123547, 2015)
68 MD
Key Findings
From Brazil Sex Meeting SEX RESEARCH HAS COME A LONG WAY SINCE ALFRED KINSEY FOUNDED THE KINSEY INSTITUTE FOR RESEARCH IN SEX, GENDER AND REPRODUCTION AT INDIANA UNIVERSITY IN 1947. A he 16h World Meeing
on Sexual Medicine held in Brazil, scieniss presened more han 250 sudies. Highlighs included: • Injecions o long-acing esoserone undecanoae our imes a year reduced he incidence o erecile dysuncion (ED) and improved erecion quali. • Tesoserone replacemen herapy had no effec on he iniiaion or progression o cardiovascular disease. • Shockwave herapy was effecive or reducing ED. • Young men wih low esoserone levels and inflammaion had an increased risk o erecion problems. • Erecile dysuncion is an imporan predicor o cardiovascular disease. • Tesoserone herapy reduced wais circumerence and body a in men wih low esoserone levels. • Clomiphene cirae and human chorionic gonadoropin were effecive erili reamens in men. • Coenzyme Q10 improved semen quali in men reaed in erili clinics. • Nine-seven percen o paiens were saisfied wih a new penis-lenghening surgery developed a he Prince Sulan Miliary Medical Ci in Saudi Arabia. These sudies were research presenaions and do no carry he same weigh as sudies presened in high-quali, peer-reviewed journals. (Journal Sexual Medicine, 12(supplemen 1): 1-96, 2015)
musculardevelopment.com January 2016
SEX C������-E��� R������� VIAGRA INCREASES THE RISK OF MALIGNANT MELANOMA
By Steve Blechman and Thomas Fahey, Ed.D.
MELANOMA IS AN AGGRESSIVE FORM OF SKIN CANCER THAT KILLS NEARLY 10,000 AMERICANS A YEAR. The widespread use o
anning beds has increased he risk o he disease. Sacy Loeb rom New York Universi, and colleagues, ound ha use o he erecion-promoing drug Viagra (sildenafil) increased he risk o he deadly disease by 20 o 80 percen. There was no associaion in men wih muliple prescripions, so here is some doub wheher Viagra acually caused he disease. Erecile dysuncion affecs more han 300 million men worldwide, and Viagra is he drug o choice or many paiens. Men aking hese drugs should be paricularly careul o use sunscreens, wear has and avoid overexposure o he sun. (Journal o American Medical Associaion, 313: 2449-2455, 2015)
Viagra Has Variable Effects on Exercise Performance at Altitude A STANFORD UNIVERSITY STUDY LED BY ANNE FRIEDLANDER FOUND THAT VIAGRA IMPROVED CARDIOVASCULAR CAPACITY DURING EXERCISE AT A SIMULATED ALTITUDE OF 12,710 FEET BUT NOT AT SEA LEVEL. Viagra increased cardiac oupu (blood pumped by he hear per
minue), sroke volume (blood pumped by he hear per hearbea) and oxygen sauraion (percen o red blood cells carrying oxygen). Many ahlees and he news media misinerpreed he resuls o he sudy. They promoed he idea ha Viagra is a perormance-enhancing drug a sea level ha should be banned in spor, bu no credible scienific evidence suppors his. Robero Peidro rom he Cener o Hear Healh in Buenos Aires, Argenina ound large individual differences in perormance a aliude in response o Viagra, and ha he effecs differed a various aliudes. Viagra migh improve aerobic exercise perormance a aliude in some ahlees because i decreases lung blood pressure. (Medicina, 75: 258-261, 2015)
SLEEP APNEA IS CAUSED BY AIRWAY OBSTRUCTION DURING SLEEP, DISTURBS SLEEP PATTERNS AND PREVENTS DEEP SLEEP. Sleep apnea
o chronic inflammaion and high blood pressure, boh o which increase he hear atack and sroke. German researchers, led by Roland Popp rom he U o Regensburg, ound a link beween sleep apnea and erecile dysuncion. sauraion decreases during airway obsrucion, which migh disurb blood v healh and promoe inflammaion. Sleep apnea is a serious healh problem l cardiac arrhyhmias, hear atack, diabees, sroke, obesi and narcolepsy ( sleepiness). Weigh loss and he use o coninuous posiive airway pressure reduce blood pressure and C-reacive proein, a marker o inflammaion. (Jou Sexual Medicine, 12: 405-415, 2015)
ANTIDEPRESSANTS CAUSE SEXUAL PROBLEMS DO YOU THINK YOU’RE DEPRESSED NOW? JUST WAIT TILL YOU TAKE ANTIDEPRESSANTS AND SEE WHAT IT DOES TO YOUR SEX LIFE. Iranian scieniss, in a
sudy on nearly 200 men and women, ound ha Prozac, Zolof and Olepro (fluoxeine, serraline and razodone) caused significan sexual problems, including decreased arousal and impaired orgasm. Prozac reduced sex drive in nearly 50 percen o users. Olepro had he leas effec on arousal and orgasm. Zolof was in he middle, causing sexual impairmen in 40 percen o users. Anidepressans can improve mood, bu hey can have severe effecs on sexual perormance and enjoymen. (General Hospial Psychiary, published online Ocober 30, 2014) 70
MD
musculardevelopment.com January 2016
FAT atack
By Daniel Gwartney, M.D.
2015 YEAR
IN REVIEW
HIGHLIGHTING THE YEAR’S MOST SIGNIFICANT RESEARCH
Obesi has no gone away, hough new discoveries are repored regularly in he scienific lieraure. There is hope ha obesi in ras and mice will soon be eradicaed, or hose concerned abou he well-being o rodens. The direcion o medical proessionals is seered oward surgical procedures, such as gasric bypass or gasric banding, o reverse no only weigh gain bu also he adverse meabolic changes ha accompany morbid obesi. I is surprising how quick clinicians have been o embrace gasric bypass surgery wih litle opposiion, given he morali risk o he procedure, hough his is improving.1 This is offse by a markedly reduced risk o approximaely 50 percen in deah and non-aal cardiovascular evens (e.g., hear atack and sroke).2 Sadly, an increase in suicide has been noed, suggesing ha while he procedure is effecive or weigh loss and meabolic change, here are oher paien needs no addressed during evaluaion and ollow-up.3 O course, or he person who is oherwise healhy and seeking o improve his/her body composiion o mee personal goals, such procedures are no an opion. However, as discussed in Muscular Developmen over he pas year, many promising repors have emerged. EXPANDING WAISTLINES AND FALLING TESTOSTERONE The anagonis in he Fa Atack dialogue is obesi. In addiion o he cosmeic effecs ha may affec one’s social saus or sel-eseem, obesi also impairs meabolic healh. In ac, hrough a complex concer o pahways, hormones, inflammaory signals and behavioral acors, obesi has been shown o lower esoserone (T).4-6 The relaionship beween T and obesi is a complex wo-way sree; losing weigh has been shown o increase T in obese, hypogonadal men. Conversely, esoserone replacemen herapy (TRT) has been shown o reduce body a and wais circumerence in men, wih he improvemen being an ongoing process over he period o a leas wo years, possibly more. Furher, i has jus recenly been shown ha men on TRT who had shown meabolic and anhropomeric improvemens lose hose benefis when TRT is wihdrawn.7 In his sudy, he wihdrawal was due o a change in insurance drug coverage. I is clear ha mos people could benefi in
72
MD
regard o healh, and he generally regarded sandards o atraciveness, by reducing body a sores and wais circumerence. However, in he realm o bodybuilding, a saemen wih brual impac was made by none oher han Arnold himsel during a symposium a he Arnold Classic. During an open dialogue, Arnold addressed he 800-pound gorilla opic— bodybuilders are no longer aesheically pleasing. 8 Arnold’s specific complain was he “big gu” dilemna, which has become a saple eaure onsage since he early 1990s. Though human growh hormone (hGH) abuse has borne he brun o he blame, i was shown how he dependence on insulin as an anabolic has likely ed his problem as well.9-11 In an inerview wih six-ime
Fat loss will always be an active area of research and discovery. Sadly, it remains to be seen if any widely effective treatment will aid in individual or societal fat loss without the burden of adverse reactions or addiction. Mr. Olympia legend Dorian Yaes, he noed how ew people reain he “GH belly” afer hey sop compeing. The concep o organomegaly suggess ha he inernal organs (e.g., hear, liver, inesines, ec.) grow in mass under he influence o hGH and is secondary messenger, IGF-1. This condiion is seen in people wih acromegaly or gianism, persisen “naural” GH excess ha begins in adulhood or childhood. I appears ha whaever he reason or he “GH belly,” i resolves o some degree afer disconinuaion o he markedly supraphysiologic doses used in bodybuilding. GOOD NEWS AND BAD NEWS Knowing some o he causes or obesi, or is effecs, wha abou poenial ools o improve a loss? There was good and bad in he news. One o he more popular ingrediens in a-loss
supplemens— DMAA— was removed rom he marke, ollowing repors o injury and possibly deah in users. Less well-publicized was ongoing research showing a connecion beween EGCG, a componen in green ea exrac (GTE), and liver injury.12 EGCG or GTE have been suspeced o poenially causing drug-induced liver injury (DILI) or many years. Though here are animal sudies showing microscopic changes consisen wih DILI rom EGCG, human daa is conounded by he muliple ingrediens used in weigh-loss producs.13 Lawsuis have shown ha EGCG-conaining producs have been associaed wih liver ailure and deah, rom he usnic acid-conaining produc Lipokineix o he more recen Hydroxycu cases.14 I is a complicaed mater, as consumpion o green ea as a brewed beverage is associaed wih healh benefis and even liver proecion. A his ime, i appears o be wise o avoid producs conaining high concenraions o GTE or EGCG and consume green ea in is radiional orm, i looking or healh benefis while avoiding (or a leas minimizing) poenial or harm. CONFUSION ABOUT L-CARNITINE AND PEA Two oher a-loss opics also remain mired in a swamp o conusion as o heir effi cacy. Lcarniine is a ransporer pe o molecule ha aids in geting a acids ino he comparmen o he cell (he inner membrane o he miochondria), where hey are consumed o produce energy. L-carniine has been an ingredien included in muli-ingredien a-loss ormulaions, bu wih litle marke success. Research has been minimally supporive, hough i is becoming eviden ha supplemenaion may hold some value. Cerainly, here are healh condiions where supplemenal L-carniine appears o hold some value.15 However, in regard o a loss, L-carniine (in oherwise healhy people) appears o offer litle benefi unless specific condiions are presen. Beore leaping ahead o he nex paragraph, consider hose condiions. L-carniine appears o work bes when as are used or calorie burning, as opposed o being sored. This may include low-carbohydrae dies, keogenic dies and in he presence o hermogenic drugs (e.g., siburamine).16,17 All o hese condiions increase he demand on a acid shutling ino he miochondria o generae ATP, cellular energy.
musculardevelopment.com January 2016
Extended Anabolic Support Extreme Muscle Building Formula Multi-Stage 15/30/55 Peptide Ratio Incredible Dessert-Like Taste Creatine Enhanced
E L C S U M E M E R T E X N I E T O R P G N I D B UIL
Follow US! twitter.com/astsportscience
Like U facebook.com/ASTSp
*While supplies last
FAT atack
PEA and is relaed chemical cousins had become he rage, as hey have he srucural poenial o increase beaadrenergic simulaion— he process ha accouned or much o ephedrine’s poency. However, as an oral, PEA leaves much o be desired— as i is nearly compleely meabolized prior o reaching he bloodsream. 18 his, o course, led some supplemen providers o aler he molecule, in he hopes i would be more effecive. Kind o like making a drug … well, exacly like making a drug. In reali, PEA will only work i dosed wih a monoamine oxidase inhibior drug, a a dose ha would cause adverse effecs in some (i no many) individuals; especially hose wih hyperension. hose seeking o “boos” PEA levels are acually beter off i hey supplemen he amino acid precursor L-phenylalanine insead o aking PEA or is analogs direcly.19 IRISIN: THE HOLY GRAIL? Recenly, a novel hormone-like messenger creaed in exercised skeleal muscle (in rodens) caused scieniss a grea deal o exciemen. I he iniial findings hold rue in humans, his new myokine (muscle-derived messenger) called irisin appears o be he link beween exercise and improved body composiion (e.g., loss o a and increase in muscle mass and/or uncion).20 In mice, irisin is ormed during exercise by cleaving a proein siting wihin he membrane o muscle cells. he resuling ragmen hen circulaes and induces a “browning” o whie adipose issue (WA). Whie adipose issue is he sorage orm o a, he lumps and bumps people ry o ge rid o hrough die and exercise. Alernaely, he “brown” orm o a is a hea-producing, calorie-wasing issue ha holds grea promise in combaing obesi. Papers were srewn ou o labs measuring irisin in exercising animals and searching or his holy grail in humans. hough repors were encouraging and even exciing, he ever has abaed as i has been revealed ha much o he early research was flawed by he use o a nonspecific measure.21 In ac, i has even been conesed ha irisin exiss in humans— paricularly as a meabolic signal o adapaion.22 A his ime, irisin remains ron and cener on he lis o developmens o wach, bu expec delays, as early research is dispued unil i is repeaed using a specific measure o irisin. he hope or a biologic herapy based on irisin is very high, and new research is being published a a rapid pace. O course, he rans-Pacific Parnership, negoiaed in absolue secrecy (even
74 MD
rom he members o Congress) seems o conain clauses deermined o mainain maximum profiabili or he companies developing such biologics. his means ha i irisin is ever developed, i will be limied in supply and very expensive. he baceria in he gu, called he gu microbiome, have been discovered o be an unappreciaed “organ” in human healh and meabolism. here are very srong associaions beween changes in he microbiome and various healh condiions, including weigh gain and obesi. Imagine he ire o all he dieing public when hey discovered ha he arificial sweeeners ha allow hem o enjoy colas and oher low-calorie snacks acually harm he gu microbiome, and conver he populaion o one ha is more prone o insulin resisance and pe 2 diabees?23 Bes advice? Lay off he arificial sweeeners unil more is known. ACTIVATING BROWN FAT AND INCREASING CALORIE WASTING Le’s cap off he year wih news o wo supplemens ha may aid in weigh loss by acivaing brown a, hus increasing “calorie wasing.” Berberine was repored o simulae hermogenesis in whie and brown a.24 A reasonably well-oleraed supplemen, berberine also has beneficial effecs on choleserol. I was exciing o see ha berberine’s effecs on hermogenesis involved upregulaion o he uncoupling proein UCP-1, as well as acivaion o he AMPK and PGC1-alpha pahways— known regulaors o hermogenesis. his lends a grea deal o credibili o he findings o he sudy. Lasly, a novel effec o bile acids was revealed in he recen ew years. Bile acids are capable o acivaing brown a, urning on hermogenesis, hrough a novel recepor called GR5. Wonderul or all hose obese mice and ras we worried abou earlier. Ye, a sudy jus released revealed ha chenodeoxycholic acid, a orm available as a prescripion and presen in over-he-couner supplemens, acivaes brown a in adul humans afer jus wo days o reamen. 25 Again, UCP-1 acivi is increased, bu even more exciing is he increase in pe 2 deiodinase acivi— he enzyme ha acivaes he low-acivi hryoid hormone 4 o he more poen orm, 3. Fa loss will always be an acive area o research and discovery. Sadly, i remains o be seen i any widely effecive reamen will aid in individual or socieal a loss wihou he burden o adverse reacions or addicion. ■
REFERENCES:
1. Weiss AC, Parina R, e al. Quali and sae in obesi surgery-15 years o Roux-en-Y gasric bypass oucomes rom a longiudinal daabase. Surg Obes Rela Dis 2015 Apr 30. [Epub, ahead o prin] 2. Eliasson B, Liakopoulos V, e al. Cardiovascular disease and morali in paiens wih pe 2 diabees afer bariaric surgery in Sweden: a naionwide, mached, observaional cohor sudy. Lance Diabees Endocrinol 2015 Sep 28. [Epub, ahead o prin]. 3. Bhati JA, Nahens AB, e al. Sel-harm Emergencies Afer Bariaric Surgery: A Populaion-Based Cohor Sudy. JAMA Surg 2015 Oc 7:1-7. [Epub, ahead o prin] 4. Cooper LA, Page S, e al. he Associaion o Obesi wih Sex Hormone Binding Globulin is Sronger han he Associaion wih Aging Implicaions or he Inerpreaion o oal esoserone Measuremens. Clin Endocrinol 2015 Mar 16. [Epub, ahead o prin] 5. Zumoff B, Srain GW, e al. Plasma ree and non-sex-hormonebinding-globulin-bound esoserone are decreased in obese men in proporion o heir degree o obesi. J Clin Endocrinol Meab 1990;71:929-31. 6. Fui MN, Dupuis P, e al. Lowered esoserone in male obesi: mechanisms, morbidi and managemen. Asian J Androl 2014;16:223-31. 7. Yassin A, Almehmadi Y, e al. Effecs o inermission and resumpion o long-erm esoserone replacemen herapy on body weigh and meabolic parameers in hypogonadal in middle-aged and elderly men. Clin Endocrinol. 2015 Aug 31. [Epub, ahead o prin] 8. Schwarzenegger A. Arnold Schwarzenegger criicize oday’s bodybuilding - Arnold Classic 2015. htps://www.youube.com/ wach?v=pnp7han0SE, accessed April 7, 2015. 9. Rydén M, Andersson DP, e al. Adipose issue and meabolic aleraions: regional differences in a cell size and number m ater, bu differenly: a cross-secional sudy. J Clin Endocrinol Meab 2014;99:E1870-6. 10. De la Maza MP, Rodriguez JM, e al. Skeleal muscle ceramide species in men wih abdominal obesi. J Nur Healh Aging 2015;19:389-96. 11. Rohacker KM, Kaye J. Insulin oedema and reamen-induced neuropahy occurring in a 20-year-old paien wih ype 1 diabees commenced on an insulin pump. Diabe Med 2014;31:e6-e10. 12. Fong L, Klonz KC, e al. Hepaooxici due o hydroxycu: a case series. Am J Gasroenerol 2010;105:1561-6. 13. eschke R, Eickhoff A. Herbal hepaooxici in radiional and modern medicine: acual key issues and new encouraging seps. Fron Pharmacol 2015 Apr 23;6:72(40 pp). doi: 10.3389/phar.2015.00072. 14. Dara L, Hewet J, e al. Hydroxycu hepaooxici: a case series and review o liver oxici rom herbal weigh loss supplemens. World J Gasroenerol 2008;14:6999-7004. 15. Universi o Maryland Medical Cener. Carniine (L-carniine). htps://umm.edu/healh/medical/almed/supplemen/carniine-lcarniine, accessed Augus 31, 2015. 16. Neal EG, Zupec-Kania B, e al. Carniine, nuriional supplemenaion and disconinuaion o keogenic die herapies. Epilepsy Res. 2012 Jul;100(3):267-71. 17. Derosa G, Maffi oli P, e al. Effecs o combinaion o siburamine and L-carniine compared wih siburamine monoherapy on inflammaory parameers in diabeic paiens. Meabolism 2011;60:421-9. 18. Sabelli HC, Fawcet J, e al. Clinical sudies on he phenylehylamine hypohesis o affecive disorder: urine and blood phenylaceic acid and phenylalanine dieary supplemens. J Clin Psychiary 1986;47:66-70. 19. Davis BA, O’Reilly RL, e al. Effec o dieary phenylalanine on he plasma concenraions o phenylalanine, phenylehylamine and phenylaceic acid in healhy voluneers. Prog Neuropsychopharmacol Biol Psychiary 1991;15:611-23. 20. Bosröm P, Wu J, e al. A PGC1-alpha-dependen myokine ha drives brown-a-like developmen o whie a and hermogenesis. Naure 2012;481:463-8. 21. Sanchis-Gomar F, Alis R, e al. Circulaing irisin deecion: Does i really work? rends Endocrinol Meab 2015;26:335-6. 22. Albrech E, Norheim F, e al. Irisin - a myh raher han an exercise-inducible myokine. Sci Rep 2015 Mar 9;5:8889. doi: 10.1038/ srep08889(10 pp). 23. Suez J, Korem , e al. Arificial sweeeners induce glucose inolerance by alering he gu microbioa. Naure 2014;514:181-6. 24. Zhang Z, Zhang H, e al. Berberine acivaes hermogenesis in whie and brown adipose issue. Na Commun. 2014 Nov 25;5:5493. doi: 10.1038/ncomms6493. 25. Broeders EP, Nascimeno EB, e al. he Bile Acid Chenodeoxycholic Acid Increases Human Brown Adipose Tssue Acivi. Cell Meab 2015;22:418-26.
musculardevelopment.com January 2016
NUTRITION performance
2015 YEAR
By Michael J.Rudolph, Ph.D. Senior Science Edior
IN REVIEW
OPTIMAL NUTRITION FOR OPTIMAL MUSCLE GROWTH AND HEALTH
Opimal nuriion requires more han simply consuming he righ nuriens. I urns ou ha opimal nuriion also has a lo o do wih wha you don’ inges, such as cerain compounds ha are tpically found in he popular daily muliviamin. In addiion, opimal nuriion also involves, in many in- sances, consumpion of he righ combinaion of cerain nuriens in order o maximize heir individual performance-enhancing effec. This pas year has produced some noeworhy insigh concerning some of hese requiremens for opimal nuriion, and we’ve covered hem in grea deail righ here in Mus- cular Developmen. Here are a few of he more remarkable examples from his pas year. BCAA SUPPLEMENTS: exercise-induced aigue is acually influenced more heavily by he raio o SETTING THE RECORD STRAIGHT seroonin o anoher neuroransmiter, dopamine 6, where higher seroonin o The branched-chain amino acid (BCAA) is an amino acid wih a sidedopamine raios increase aigue. As a resul, simply aking BCAAs will no chain consising o covalenly linked carbon aoms ha orm a branch-like reduce iredness because BCAAs do more han simply lower seroonin. In srucure, hus eliciing is name. There are hree BCAAs ound in he body: ac, he BCAA leucine also prevens he upake o he dopamine-precursor leucine, isoleucine and valine. Supplemening your die wih hese hree rosine ino he brain, ulimaely reducing dopamine producion. 7 O course, BCAAs has been very popular or quie some ime, largely because o he his would counerac any posiive effec ha valine migh have by reducing apparen misundersanding ha all hree BCAAs equivalenly increase seroonin levels, as he simulaneous reducion in dopamine levels would muscle growh. While each BCAA does promoe muscle growh, hey do no reesablish a seroonin o dopamine raio ha promoes aigue. simulae muscle growh o he same degree. In ac, i’s no even close as So, once again he anagonisic uncions o BCAAs, in his case valine leucine is, by ar, he mos poen simulaor o muscle growh while isoleuand leucine, reveals ha co-ingesing hem is unproducive and hey should cine and valine come in a very disan second and hird place, respecively. 1,2 be consumed separaely— wih valine inake beore exercise o opimally While isoleucine and valine do have ergogenic effecs, hey really hinder pre-workou aigue, and leucine afer raining o induce relaxaion should no be consumed wih he hope o improving muscle size, and hey ha promoes ull recuperaion. definiely should no be simulaneously ingesed wih So, it seems pretty COMBINE LEUCINE WITH CREATINE leucine— as his will produce anagonisic effecs ha diminish he perormance-enhancing resuls associsimple— take a handful MONOHYDRATE aed wih all hree BCAAs. The muscle-depleing molecule myosain resilOne example o he incompaibili beween of BCAAs containing ienly impedes muscle growh by blocking several key isoleucine and leucine is he abili o isoleucine o anabolic processes such as he ormaion o new musvaline before your increase he influx o glucose ino he muscle cell and cle fibers10 and mTOR-driven muscle proein synhesis.8 increase he rae a which glucose is convered ino Because o he exraordinary capaci o myosain o workout to lower energy wihin muscle 3, while leucine consumpion keep muscle growh in check, he slighes reducion in serotonin levels and myosain acivi will likely generae noable gains in only increases glucose influx ino he muscle cell. Afer ha, glucose is simply convered ino glycogen muscle growh. While many repors in he scienific lireduce fatigue, and or energy sorage insead o being immediaely eraure clearly show he independen muscle-building burned or energy. 4 The anagonisic influence o effecs o leucine and creaine monohydrae, he comyou’ll be good to go. isoleucine and leucine on glucose meabolism wihin bined use o boh compounds has only recenly been Well, unfortunately it’s shown o reduce he negaive influence o myosain he muscle cell indicaes ha co-consumpion o hese wo BCAAs is likely unproducive and should on muscle growh. In ac, one sudy by Mobley e al.9 not that simple. be avoided. Alernaively, he use o isoleucine and showed ha a mixure conaining leucine and creaine leucine a differen imes should generae superior monohydrae reversed myosain-induced arophy in perormance enhancemen— paricularly i isoleucine use occurs beore isolaed muscle cells by prevening he inhibiion o newly ormed muscle raining o maximize energy producion, and leucine use akes place posfibers, indicaing ha he combined use o leucine and creaine should proworkou o increase he anabolic response o raining. moe considerable muscle growh. Valine inake wih leucine also produces an anagonisic effec, as ADVANCED PERFORMANCE AND valine improves exercise perormance by lowering producion o he neuHEALTH WITH THERMO HEAT MULTI roransmiter seroonin during exercise by direcly inhibiing ranspor o he seroonin-precursor rypophan, resuling in a diminished conversion The muliviamin and mineral supplemen was inended o fill he signifio rypophan ino seroonin.5 Since seroonin ends o bring abou slugcan nuriional void in oday’s die o promoe beter healh. However, recen gishness and aigue in he gym, he reducion in seroonin levels rom scienific evidence indicaes ha many muliviamin and mineral producs valine inake enhances perormance. on he marke oday may acually impede overall healh by supplying an So, i seems pre simple— ake a handul o BCAAs conaining valine excessive amoun o cerain micronuriens, such as iron, copper and manbeore your workou o lower seroonin levels and reduce aigue, and ganese— ha can increase oxidaive sress and chronic inflammaion, conyou’ll be good o go. Well, unorunaely i’s no ha simple. As i urns ou, ribuing o he onse o he many pes o cerain lie-hreaening diseases
76 MD
musculardevelopment.com January 2016
NUTRITION performance such as diabees, cardiovascular disease and cancer, which have increased significanly wihin he pas cenury.10 In addiion o heir poenially negaive impac on healh, muliviamin and mineral producs available oday are tpically unable o uncion as a perormance enhancer. Unlike he sandard muliviamin, he recenly released hermo Hea Muli rom Advanced Molecular Labs acually exinguishes desrucive oxidaive sress and chronic inflammaion, promoing superior healh while also enhancing exercise perormance. REDUCE OXIDATIVE STRESS AND INFLAMMATION hermo Hea Muli conains a blend o viamins ha have demonsrably been shown o enhance healh and wellness. Included in his blend is he a-soluble viamin A ha has poen ani-inflammaory properies, suppressing he expression o pro-inflammaory agens such as IL-6 and increasing he secreion o ani-inflammaory cyokines. 11 hermo Hea Muli has plent o anioxidan suppor in viamin C and viamin E, which chemically neuralize ree radicals and oher oxidizing agens. 12 INCREASE MUSCLE PERFORMANCE hermo Hea Muli conains several unique compounds ha enhance perormance in he gym, wih he mos prominen being viamin D, or more precisely viamin D3, which is he more acive orm o viamin D in he body.13 Viamin D is unique because i promoes overall healh like oher viamins, while also improving muscle growh and exercise perormance. Some o he healh benefis associaed wih viamin D include greaer absorpion and meabolism o calcium and phosphorous or improved bone healh. In addiion, low levels o viamin D correlae wih several diseases such as cancer 14, cardiovascular disease15 and obesit16, indicaing he requiremen o viamin D inake o preven hese disorders. Some o he muscle-building properies associaed wih viamin D come rom direcly binding and acivaing he androgen recepor in a similar ashion o esoserone, which consequenly urns on several anabolic genes ha powerully drive muscle growh. THERMO HEAT MULTI IS LOADED WITH THERMOGENIC COMPOUNDS THAT TORCH BODY FAT hermo Hea Muli also has a unique blend o compounds, known as capsaicinoids, ha increase energy expendiure by a process known as hermogenesis— promoing a loss, especially when added o a good exercise rouine. In ac, sudies have shown ha capsaicinoids no only rigger hermogenesis and a loss, bu also increase he levels o he hermogenic brown adipose issue, aciliaing greaer levels o hermogenic energy expendiure and a loss.17 Capsaicinoids have also been shown o reduce ood inake 18, giving hem he combined capacit o increase energy expen-
78 MD
diure and a oxidaion while reducing energy inake, providing a surefire way o lose body a and keep i off. Fore more inormaion abou hermo Hea Muli, visi advancedmolecularlabs.com. ■ For mos o Michael Rudolph’s career he has been engrossed in he exercise world as eiher an a hlee (he played college ooball a Hosra Universit), personal rainer or as a research scienis (he earned a B.Sc. in Exercise Science a Hosra Universit and a Ph.D. in Biochemisry and Molecular Biology rom Sony Brook Universit). Afer earning his Ph.D., Michael invesigaed he molecular biology o exercise as a ellow a Harvard Medical School and Columbia Universit or over eigh years. ha research conribued seminally o undersanding he uncion o he incredibly imporan cellular energy sensor AMPK— leading o numerous publicaions in peer-reviewed journals including he journal Nature . Michael is currenly a scienis working a he New York Srucural Biology Cener doing conrac work or he Deparmen o Deense on a projec involving naional securit. REFERENCES:
1. Blomsrand E, Eliasson J, e al. Branched-chain amino acids acivae key enzymes in proein synhesis afer physical exercise. J Nur 2006;136, 269S-273S. 2. Shimomura Y, Yamamoo Y, e a l. Nuraceuical effecs o branched-chain amino acids on skeleal muscle. J Nur 2006;136, 529S-532S. 3. Doi M, Yamaoka I, e al. Hypoglycemic effec o isoleucine involves increased muscle glucose upake and whole body glucose oxidaion and decreased hepaic gluconeogenesis. Am J Physiol Endocrinol Meab 2007;292, E1683-1693. 4. Di Camillo B, Eduai F, e al. Leucine modulaes dynamic phosphorylaion evens in insulin signaling pahway and enhances insulin-dependen glycogen synhesis in human skeleal muscle cells. BMC Cell Biol 2014;15, 9. 5. Fernsrom JD. Large neural amino acids: dieary effecs on brain neurochemisry and uncion. Amino Acids 2013;45, 419-430. 6. Acworh I, Nicholass J, e al. Effec o susained exercise on concenraions o plasma aromaic and branched-chain amino acids and brain amines. Biochem Biophys Res Commun 1986;137, 149-153. 7. Choi S, Disilvio B, e al. Oral branched-chain amino acid supplemens ha reduce brain seroonin during exercise in ras also lower brain caecholamines. Amino Acids 2013;45, 1133-1142. 8. Amirouche A, Durieux AC, e al. Down-regulaion o Ak/ mammalian arge o rapamycin signaling pahway in response o myosain overexpression in skeleal muscle. Endocrinology 2009;150, 286-294. 9. Mobley CB, Fox CD, e al. L-leucine, bea-hydroxy-beamehylbutric acid (HMB) and creaine monohydrae preven myosain-induced Akirin-1/Might mRNA down-regulaion and myoube arophy. J In Soc Spors Nur 2014;11, 38. 10. Lerch MM and Mayerle J. [50 years o progress in pahophysiology, diagnosis and reamen o chronic pancreaiis]. Z Gasroenerol 2011;51, 358-362. 11. Luo XM and Ross AC. Physiological and recepor-selecive reinoids modulae inereron gamma signaling by increasing he expression, nuclear localizaion, and uncional acivit o inereron regulaory acor-1. J Biol Chem 2005;280, 36228-36236. 12. Birlouez-Aragon I and essier FJ. Anioxidan viamins and degeneraive pahologies. A review o viamin C. J Nur Healh Aging 2003;7, 103-109. 13. ripkovic L, Lamber H, e al. Comparison o viamin D2 and viamin D3 supplemenaion in raising serum 25-hydroxyviamin D saus: a sysemaic review and mea-analysis. Am J Clin Nur 2012;95, 1357-1364. 14. Giovannucci E, Liu Y, e al. Prospecive sudy o predicors o viamin D saus and cancer incidence and moralit in men. J Nal Cancer Ins 2006;98, 451-459. 15. Lee W and Kang PM. Viamin D deficiency and cardiovascular disease: Is here a role or viamin D herapy in hear ailure? Curr Opin Invesig Drugs 2014;11, 309-314. 16. Salehpour A, Hosseinpanah F, e al. A 12-week doubleblind randomized clinical rial o viamin D(3) supplemenaion on body a mass in healhy overweigh and obese women. Nur J 2014;11, 78. 17. Yoneshiro , Aia S, e al. Nonpungen capsaicin analogs (capsinoids) increase energy expendiure hrough he acivaion o brown adipose issue in humans. Am J Clin Nur 2012;95, 845-850. 18. Whiing S, Derbyshire E and Twari BK. Capsaicinoids and capsinoids. A poenial role or weigh managemen? A sysemaic review o he evidence. Appeie 2012;59, 341-348.
musculardevelopment.com January 2016
SUPPLEMENT performance
BEST OF 2015 SUPPLEMENT SCIENCE REVISITED
By Vicor R. Prisk, M.D. @vicorprisk on Twiter
(BCAA) leucine. My book, The Leucine Facor Die (amazon.com), lays ou how leucine is he ani-kryponie or ani-sugar ha urns on muscle growh and insulin sensiivi, boosing meabolism and your perormance in he gym. All proeins are no creaed equal, and some have more leucine per gram o proein han ohers. Learn o build a die ha delivers 0.02 grams o leucine per pound o bodyweigh per meal, a five meals per day, o opimize muscle growh and meabolism. 2 We discussed a lengh how he leucine breakdown produc HMB, bea-hydroxy-beamehylburae, can help build and mainain muscle. I oo has he abili o urn on mTOR and build muscle like leucine. However, HMB also has he abili o limi proein breakdown, which may be o special imporance in imes o caloric resricion like cones prep. 3 We discussed he conflic in he lieraure beween he “ree acid” orm (Clear Muscle) and he calcium HMB orm. 4 This is definiely a case where indusry likely go in he way o science. A his ime, I sill recommend he affordable calcium HMB orm a up o hree grams per day o mainain muscle mass in my dieing cliens.
CAFFEINE, EXERCISE PERFORMANCE AND RECOVERY We spen some ime discussing he imporance o caffeine in exercise perormance and recovery. We know ha caffeine consumed beore raining improves perormance in boh high-inensi weigh raining and endurance races. 5 In 2015, we explored sudies in animals and isolaed muscle preparaions ha have provided some insigh ino how caffeine enhances perormance. 6 A physiological concenraions, caffeine appears o increase he abili o muscle o produce work, orce and power. I may even be ha caffeine increases he perormance o slow-wich endurance muscle fibers wo imes aser han as-wich srengh fibers (increased by 6% and 3% respecively). This may be an explanaion or improvemens in endurance raining and compeiion. Furhermore, caffeine appears o spare muscle glycogen and improve pariioning o pos-workou carbohydrae ino muscle glycogen, when consumed boh beore AND afer raining. We also previously discussed a mulidirecional approach o improving mobili
The year 2015 was one filled wih numerous Unorunaely, you can’ use claims rom advances in supplemen and nuriional scisudies on disease saes. For insance, i ences. We discovered some new compounds UCII has been shown o reduce join pain and and challenged heir science. We reexamined siffness in subjecs wih rheumaoid arhriis, old supplemens and ound some o be quesone can’ make his claim on a label. 1 We can’ ionable in efficacy and cos-effeciveness. In expec ha everyone reading MD has he skill his column, we will revisi he 2015 science on or knowledge base o review his kind o lierahe imporance o leucine, HMB, whey proein ure. Thus, supplemen performance is mean and nightime eedings. We discussed he imo break his down and we will coninue doing porance o omega-3 a acids, caffeine and i in 2016. oher novel compounds in his column over he pas year. As you will see, here’s a need o say THE LEUCINE FACTOR up-o-dae on supplemen science. We sared 2015 discussing he compounds The supplemen indusry is one ha is loadha I el showed he bes evidence or builded wih bias and a desire o creae science o ing muscle in he new year. We sared he suppor markeing. One mus be very criical o discussion wih he imporance o high-quali labels and he science ha hey purpor o back proeins rich in he branched-chain amino acid hem. Randomized, double-blinded, placeboconrolled sudies are he gold sandard, and The supplement industry is one that is loaded with bias and a he Federal Trade Commission (FTC) and U.S. Food and Drug Adminisraion (FDA) would desire to create science to support marketing. One must be very like you o have hese high-quali sudies o back your claims. critical of labels and the science that they purport to back them.
80
MD
musculardevelopment.com January 2016
SUPPLEMENT performance found in my OrhoFacor series. By atending o mind, body and meabolism, we can improve mobili and recovery from inense raining. A morning formula o ge you moving wih nooropic effecs of TeaCrine, ani-inflammaory effecs of CurcuWin, join mobili effecs of BioCell Collagen and he meabolic effecs of viamin D3. 7,8 Your mind and body need o recover from sress wih resful sleep provided by a formula of melaonin and L-heanine. Furher resoraion of your body provided by he delayed onse muscle soreness (DOMS)-limiing effecs of HMB, he join proecive effecs of UCII, and he insulin- and leucine-sensiizing effecs of furher viamin D3. WHEY AND PEA PROTEIN FOR BUILDING MUSCLE Alhough we have emphasized he imporance of whey proein for building muscle, we have also explored he benefis of oher proeins suppored by research in 2015. For insance, new science suppored he recommendaion o consume up o 30 grams of casein before bed o boos muscle proein synhesis. 9 When combined wih resisance exercise and 15 grams of carbohydrae, his evening casein supplemenaion significanly augmened boh srengh and muscle mass over a 12-week reamen period when compared agains a placebo. However, his wasn’ compared o whey proein and whey may inuiively work jus as well from a leucinedelivery perspecive. In 2015 we did see a new comparison of pea proein isolae o whey proein concenrae. A sudy from France compared he effecs of pea proein supplemenaion o whey proein concenraes on muscle responses o a resisance-raining proocol. 10 The proocol supplemened 25 grams of whey, pea or placebo wice daily over a 12-week weighraining period in paricipans who were new o building muscle. The pea proein seemed o be as effecive in increasing arm muscle size wihou significan differences, compared o he whey proein concenrae. Pea proein isolae conains 6.4 grams of leucine per 100 grams, while whey concenraes have 8.6 and isolaes have up o 12 grams of leucine per 100 grams of oal proein. Why he sudy didn’ compare isolaes o isolaes is beyond me; oh, wai … he pea proein manufacurers suppored he sudy. Why make he figh fair? PHOSPHATIDIC ACID AND OMEGA-3� We also hough earlier in he year ha 2014 phosphaidic acid (PA) research suppored a promising way o boos muscle proein synhesis wih supplemenaion, as saed in January MD. However, follow-up in 2015 looked for a synergisic effec on mTOR
82
MD
acivaion by combining whey proein wih PA.11 While PA and whey plus PA boh showed he abili o urn on mTOR, his didn’ correlae o enhanced muscle proein synhesis in he whey plus PA-supplemened animals. In fac, he PA seemed o reduce he producion of muscle proeins compared o whey supplemenaion alone. All ha being said, his was a shor-erm ra sudy and myosain levels acually decreased wih PA combined wih whey. Given more ime and a human sudy, migh PA sill work o build muscle hrough myosain suppression? Look forward o more human sudies in 2016. In 2015, here were also a couple of sudies ha suggesed ha all bodybuilders should be supplemening heir dies wih omega-3 fa acids; preferably fish oil-derived EPA and DHA. EPA appears o be able o improve he abili o burn fa and reduce he size of fa cells.12 Furhermore, scieniss performed a randomized placebo-conrolled rial of eigh weeks where hey supplemened subjecs wih 720 milligrams of EPA and 480 milligrams of DHA per day.13 Amazingly, he omega-3 supplemenaion no only improved he low IGF-1 levels in paiens, bu i also increased he bioavailabili of he IGF-1 by decreasing levels of he IGF-binding proein. In a chronically sressed sae of high-inensi raining wih or wihou a lack of sleep, a boos in IGF-1 could poenially augmen muscle-building recovery jus like boosing growh hormone levels. MODERATE ALCOHOL CONSUMPTION As a bodybuilder who enjoys a nice glass of wine now and hen— for cardiovascular healh, of course— here’s 2015 science ha relieves my anxie over losing gains. Chronic excessive alcohol consumpion can lead o muscle weakness and arophy, in par by suppressing muscle proein synhesis and mTOR signaling. However, scieniss waned o deermine if his suppression could be overcome by weigh raining.14 Thus, hey overloaded mice calf muscles and looked o see if alcohol suppressed he simulaion of muscle growh hrough mTOR. Luckily for hose who like a litle vino, muscle proein synheic response from overload was no affeced by moderae alcohol consumpion in mice. Everyhing in moderaion, including moderaion. One more sudy in 2015 ha may show some follow-up in 2016 presens us wih a new compound for bodybuilders o keep an eye on. 15 Obacunone is a compound ha is predominanly found in cirus fruis and seeds. The biological acivi of obacunone is sill being explored, bu a recen sudy suggess i may help bodybuilders. Compared wih conrol (placebo) feeding, obacunone-fed mice had beter blood glucose conrol, lower
By Vicor R. Prisk, M.D. @vicorprisk on Twiter
fa issue weigh and significanly increased he weigh of he gasrocnemius and quadriceps muscles. These resuls sugges ha obacunone simulaes muscle growh and reduces body fa. Will i work in humans? Say uned in 2016. ■ Dr. Vicor Prisk is a board cerified orhopaedic surgeon and IFBB professional bodybuilder in Pitsburgh, PA. Dr. Prisk is an acive member of he GNC Medical Advisory Board and creaor of he “G.A.I.N. Plan.” He is an NCAA All-American gymnas, champion swing dancer and NPC Welerweigh Naional Champion. REFERENCES:
1. Bagchi D, e al. Effecs of orally adminisered undenaured pe II collagen agains arhriic inflammaory diseases: a mechanisic exploraion. In J Clin Pharmacol Res 2002;22(3-4):101-10. 2. Noron LE, e al. Leucine conen of dieary proeins is a deerminan of posprandial skeleal muscle proein synhesis in adul ras. Nur Meab (Lond) 2012 Jul 20;9(1):67. 3. Wilkinson DJ, e al. Effecs of leucine and is meabolie bea-hydroxy-bea-mehylburae on human skeleal muscle proein meabolism. J Physiol 2013;Jun 1;591(P 11):2911-23. 4. Shreeram S, e al. The Relaive Bioavailabili of he Calcium Sal of bea-Hydroxy-bea-Mehylburae Is Greaer Than Tha of he Free Fa Acid Form in Ras. J Nur 2014;Oc;144(10):1549-55. 5. Davis JK, Green JM. Caffeine and anaerobic performance: ergogenic value and mechanisms of acion. Spors Med 2009;39(10):813-32. 6. Tallis J, e al. Wha can isolaed skeleal muscle experimens ell us abou he effecs of caffeine on exercise performance? Br J Pharmacol 2015 Aug;172(15):3703-13. 7. SM Habowski, e al. The effecs of Teacrine, a naureidenical purine alkaloid, on subjecive measures of cogniive funcion, psychomeric and hemodynamic indices in healhy humans: a randomized, double-blinded crossover pilo rial. Journal of he Inernaional Socie of Spors Nuriion 2014;11(Suppl 1):P49. 8. Lugo JP, e al. Undenaured pe II collagen (UC-II®) for join suppor: a randomized, double-blind, placeboconrolled sudy in healhy voluneers. J In Soc Spors Nur 2013;Oc 24;10(1):48. 9. Snijders T, e al. Proein Ingesion before Sleep Increases Muscle Mass and Srengh Gains during Prolonged Resisance-Type Exercise Training in Healhy Young Men. J Nur 2015;Jun;145(6):1178-84. 10. Babaul N, e al. Pea proeins oral supplemenaion promoes muscle hickness gains during resisance raining: a double-blind, randomized, Placebo-conrolled clinical rial vs. Whey proein. J In Soc Spors Nur 2015;Jan 21;12(1):3. 11. Mobley CB, e al. Effecs of oral phosphaidic acid feeding wih or wihou whey proein on muscle proein synhesis and anabolic signaling in roden skeleal muscle. J In Soc Spors Nur 2015;Aug 16;12:32. 12. LeMieux MJ, e al. Eicosapenaenoic acid reduces adipocye hyperrophy and inflammaion in die-induced obese mice in an adiposi-independen manner. J Nur 2015;Mar;145(3):411-7. 13. Gholamhosseini S, e al. Omega-3 fa acid differenially modulaed serum levels of IGF-1 and IGFBP-3 in men wih CVD: a randomized, double-blind placebo-conrolled sudy. Nuriion 2015;Mar;31(3):480-4. 14. Seiner JL, e al. Moderae alcohol consumpion does no impair overload-induced muscle hyperrophy and proein synhesis. Physiol Rep 2015;Mar;3(3). 15. Horiba T, e al. Dieary obacunone supplemenaion simulaes muscle hyperrophy, and suppresses hyperglycemia and obesi hrough he TGR5 and PPARgamma pahway. Biochem Biophys Res Commun 2015;Aug 7;463(4):846-52.
musculardevelopment.com January 2016
FROM GNC’S #1 SELLING EXCLUSIVE BRAND
1
NEW
OUR STRONGEST PRE-WORKOUT EVER! SUPERIOR PERFORMANCE WITH AN ALL-NEW PRE-WORKOUT BREAKTHROUGH
#SHATTER S X -7® Black Ony x™ has changed pre-workouts forever. It delivers research-backed musclebuilding with scientifically advanced core ingredients in a never-before-seen combination.
• Powerful sensory with a new combination of premium ingredients like Scutellaria, satsuma orange, Myristica & more • Featuring patented PEAK ATP® – study sub jects built 8.8 lbs. of lean muscle in 12 weeks and increased muscle thickness by 96% • Sub jects increased max bench press strength and boosted their peak power output by 30% as measured by vertical jump tests • Patented CarnoSyn ® beta-alanine helps enhance the muscleand strength-building process • K ey ingredients backed by 7 patents • Research on key ingredients published in N utrition & Metabolism and the I nternational Journal of Sports N utrition & E xercise Metabolism • Fully disclosed, fully dosed formula with no proprietary blends • Tested for purity by a certified U.S., independent, third-party lab
BASED ON RESEARCH FROM
THE UNIVERSITY OF TAMPA
PE A K ATP® is a registered trademark of TSI USA Inc. and is used under license. Uses of PE A K ATP® are licensed to Iovate by TSI USA Inc. under U.S. patent numbers 6,723,737, 7,671,038 and 7,629,329. CarnoSyn ® is licensed under one or more of U.S. patent numbers 5,965,596, 6,426,361, 7,504,376 and 8,067,381, each of which is owned by Natural Alternatives International, Inc. (N AI). N AI is also the owner of the registered trademark CarnoSyn ®.
LUS I V
X C E
E
ONLY
AVA ILA BLE AT
E
V S I
U L
C X E
E
C X
L
U S I V E
1Based on combined SX-7® brand sales at GNC.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015
MU S CLETECH .C O M
MUSCLE GROWTH update
2015 YEAR
By Michael J.Rudolph, Ph.D. Senior Science Editor
IN REVIEW
THE DANGERS ASSOCIATED WITH PED USE
While packing on muscle mass and gaining strength can be incredibly satisfing, using perormance-enhancing drugs (PEDs) to achieve this goal is simply just not worth the risk— as many o these drugs can have an extremely negative impact on your health, ultimately resulting in premature death. So, this past year, Muscular Development has made a considerable effort to highlight many o the dangers associated with these drugs— while promoting the use o saer perormance-enhancing supplements that, although not as potent, still provide a powerul anabolic impact without the negative side effects associated with PEDs.
DYING TO GET BIG! A primary cause for he increased healh risks associaed wih he conemporary use of PEDs has o do wih he simulaneous use of many differen pes of PEDs ha will wreak havoc on he body, producing poor healh, hus increasing he odds for premaure deah. The sandard cockail of PEDs consumed oday usually includes heavy doses of differen kinds of anabolic seroids in combinaion wih oher powerful anabolic agens such as human growh hormone (GH) and insulin.1,2 While his mix of PEDs may improve your physique in he shor erm wihou manifesing disease, he harsh reali is ha over ime, he repeiive use of hese drugs will break your body down— poenially causing a plehora of disease ha will mos definiely resul in premaure deah.
while increasing low-densi lipoproein choleserol levels (he “bad choleserol”), which is a well-esablished profile for developing cardiovascular disease.7 As if he aforemenioned side effecs are no enough, a few addiional, ye less severe, adverse healh effecs also seen in anabolic seroid users include inferili, gynecomasia, sexual dysfuncion, acne and esicular arophy, which alogeher furher sress he considerable danger associaed wih he use of hese incredibly powerful drugs.
GH INDUCES INSULIN RESISTANCE, RESULTING IN THE USE OF MORE DRUGS
The second mos common PED ha has also been used for an exensive period of ime by hose dying o ge big is human growh hormone (GH). Human growh hormone is a proein THE PERILS OF ANABOLIC The harsh reality is molecule secreed by he anerior piuiary gland STEROID USE ha funcions by binding o he growh hormone that over time, the The mos heavily consumed PED is he anabolic recepor found on he cell surface of many differen seroid. Elie bodybuilders have been using his and issues wihin he body. The binding of repetitive use of these organs form of PED o build muscle mass and srengh for GH o he recepor riggers biochemical signaling quie some ime now. In fac, he use of anabolic drugs will break your cascades ha powerfully simulae an anabolic seroids has likely increased over ime, as one environmen ha suppors greaer muscle growh, body down— potentially while also promoing fa loss. sudy invesigaing he use of PEDs by compeiive bodybuilders showed ha 77 percen of he To dae, here have been no sysemaic sudies causing a plethora of of he respondens repored using anabolic seroids. 3 adverse effecs of GH use. So, much of he While anabolic seroid use is very high among opinformaion abou he poenial adverse effecs disease that will most fligh bodybuilders, he ruh is he vas majori of from GH use in he supraphysiologic range has definitely result in PED users are no elie bodybuilders, or ahlees, been deduced from sudies of paiens wih bu raher individuals focused on simply waning o acromegaly, a disease caused by excessive GH premature death. 3 look leaner and more muscular. producion, resuling in abnormal growh of he The reason for he widespread consumpion of hands, fee and face. The high GH levels in hese anabolic seroids is hey do, indeed, poenly simulae muscle growh paiens also pically leads o hyperension, congesive hear failure, and srengh. The primary anabolic effec from anabolic seroids is cardiomyopahy, increased insulin resisance, diabees and even caused by cranking up he synhesis of cerain proein molecules wihin increased morali.8 he muscle cell ha promoe muscle growh and srengh. Of course, So, one migh conclude ha all of hese negaive healh effecs he posiive influence on muscle growh from anabolic seroid use does associaed wih GH use would deer, if no compleely sop, he use of no come wihou negaive side effecs, as anabolic seroids also rigger his drug jus o ge bigger muscles. Regretably, ha has no been he proein synhesis in non-muscle cells, such as he prosae, which case. In fac, he shocking reali is ha insead of discouraging he use promoes he unwaned enlargemen of he prosae gland, increasing of GH, his knowledge has acually led o he use of addiional drugs, he chance for prosae cancer. such as meformin, o miigae some of he ailmens associaed wih Anabolic seroids have also been shown o dramaically impair GH use, such as insulin resisance and diabees. Meformin is able cardiac funcion by pahologically increasing cardiac muscle o minimize he increase in blood sugar due o insulin resisance by hyperrophy, which decreases he capaci of he hear o pump blood suppressing he producion of glucose by he liver, while also resoring hroughou he body.4,5 In addiion o he undesirable effecs of anabolic he insulin-signaling response o some degree. Obviously, rying o seroids on he funcion of cardiac issue, some seroids, especially preven an adverse side effec from he use of one drug by consuming he 17-alpha-alkylaed anabolic seroids like Anadrol 6, reduce he anoher drug, especially wihou he advice of a physician, is exremely levels of high-densi lipoproein choleserol (he “good choleserol”) dangerous and should be compleely avoided.
84
MD
musculardevelopment.com January 2016
MUSCLE GROWTH update METFORMIN REDUCES TESTOSTERONE PRODUCTION AND FUNCTION Furhermore, no only is i a bad decision o use meormin wihou he guidance o a physician, bu i appears ha he use o meormin o miigae GH-driven insulin resisance is an even worse decision, when considering a recen sudy has shown ha meormin acually impedes he muscle-building hormone esoserone. In ac, his sudy revealed ha consuming 850 milligrams o meormin wice a day or wo weeks had several negaive influences on esoserone in healhy young male subjecs. 9 The firs adverse consequence being a reducion in oal esoserone levels and he second, more deleerious, consequence being a decrease in he biologically acive orm o esoserone, which is he orm o esoserone ha simulaes muscle growh. Alogeher, his means ha meormin no only reduces esoserone levels bu also reduces he musclebuilding acivi o any esoserone ha is sill being produced. A STEROID ALTERNATIVE WITH MUSCLE-BUILDING POTENTIAL AND NO SIDE EFFECTS As a poenial alernaive o anabolic seroids, a class o compounds known as ecdyseroids, ha are naurally produced in many differen organisms including he insec 10, have also been shown o effecively promoe anabolic muscle growh wih essenially no androgenic or esrogenic side effecs. 11,12,13 Moreover, human consumpion o ecdyseroids has been shown o influence several physiological uncions ha enhance muscle size wih essenially no adverse side effecs, making hem an atracive alernaive o anabolic seroids. ■
For mos o Michael Rudolph’s career he has been engrossed in he exercise world as eiher an ahlee (he played college ooball a Hosra Universi), personal rainer or as a research scienis (he earned a B.Sc. in Exercise Science a Hosra Universi and a Ph.D. in Biochemisry and Molecular Biology rom Sony Brook Universi). Afer earning his Ph.D., Michael invesigaed he molecular biology o exercise as a ellow a Harvard Medical School and Columbia Universi or over eigh years. Tha research conribued seminally o undersanding he uncion o he incredibly imporan cellular energy sensor AMPK— leading o numerous publicaions in peer-reviewed journals including he journal Nature . Michael is currenly a scienis working a he New York Srucural Biology Cener doing conrac work or he Deparmen o Deense on a projec involving naional securi. REFERENCES:
1. Brennan BP, Kanayama G, e al. Human growh hormone abuse in male weighlifers. Am J Addic 2011;20, 9-13. 2. Ip EJ, Barnet MJ, e al. Weighlifing’s risky new rend: a case series o 41 insulin users. Curr Spors Med Rep 2012;11, 176-179. 3. Hargens F and Kuipers H. Effecs o androgenic-anabolic seroids in ahlees. Spors Med 2004;34, 513-554. 4. Krieg A, Scharhag J, e al. Cardiac issue Doppler in seroid users. In J Spors Med 2007;28, 638-643. 5. Monisci R, Ceccheto G, e al. Early myocardial dysuncion afer chronic use o anabolic androgenic seroids: combined pulsed-wave issue Doppler imaging and ulrasonic inegraed backscater cyclic variaions analysis. J Am Soc Echocardiogr 2010;23, 516-522. 6. Thompson PD, Cullinane EM, e al. Conrasing effecs o esoserone and sanozolol on serum lipoproein levels. Jama 1989;261, 1165-1168. 7. Hargens F, Riejens G, e al. Effecs o androgenic-anabolic seroids on apolipoproeins and lipoproein (a). Br J Spors Med 2004;38, 253-259. 8. Wass J and Trainer P. Oxord Texbook on endocrinology and diabees (2nd ed.) 1994; p. 197-209, 197-209. 9. Shegem NS, Nasir AM, e al. Effecs o shor erm meormin adminisraion on androgens in normal men. Saudi Med J 2002;23, 934-937. 10. Gelman DB, Pszczolkowski MA, e al. Ecdyseroids and juvenile hormones o whieflies, imporan insec vecors or plan viruses. J Insec Physiol 2007;53, 274-284. 11. Toh N, Simon A, e al. 26-Hydroxylaed ecdyseroids rom Silene viridiflora. J Na Prod 2008;71, 1461-1463. 12. wwSyrov VN. [Mechanism o he anabolic acion o phyoecdiseroids in mammals]. Nauchnye Doki Vyss Shkoly Biol Nauki 1984;16-20. 13. Prabhu VK and Nayar KK. Crusecdysone is wihou esrogenic or aniesrogenic acivi in he ra. Experienia 1974;30, 821.
THE M.A.X. muscle
plan
2015 YEAR
By Brad Schoenfeld, Ph.D, CSCS, FNSCA
IN REVIEW
HIGHLIGHTING THE YEAR’S MOST SIGNIFICANT RESEARCH Training is boh a science and an ar. The “ar” o raining is based on personal experise and akes individual needs and abiliies ino accoun. However, despie he claims ha experience rumps all, you can’ separae he ar o raining rom is underlying science. Research should always guide our decision-making. The scienific mehod ha is employed in research proocols provides an objecive, sysemaic approach o invesigaing a given opic. Once you have a grasp o he body o research, you should hen use your experience o cusomize an approach ha maximizes muscular developmen. As a researcher and educaor as well as a rainer o high-level bodybuilders, I’m orunae o work on boh ends o he ence. Research ino he science o exercise coninues o evolve in ways ha improve our abili o ake muscle building beyond he realms o wha was previously hough possible. Wha ollows is a roundup o some o he research I’ve been involved in over he pas year. This includes sudies carried ou in my lab, as well as collaboraions wih colleagues rom around he globe. I’ve provided an overview o he findings rom hese cuting-edge sudies as well as he ake-home pracical implicaions ha can be applied o your raining approach. Consisen wih an applied science such as exercise, he devil is almos always in he deails. • Muscle growth can be achieved by using a fairly wide range of repetition durations. There has been no clear recommendaion as o how as you should lif o maximize hyperrophy. We carried ou a mea-analysis o all sudies ha invesigaed perorming reps a differen velociies.10 A oal o eigh sudies were idenified ha me he inclusion crieria. The resuls o hese sudies were hen pooled or comparison. Saisical mea-analysis showed ha perorming reps wih a duraion up o six seconds made no significan difference in he amoun o muscle gained. From a pracical sandpoin, his implies ha reps perormed a a speed where he concenric and eccenric porions las one second each (i.e., 1-0-1) are equally as effecive as hose lasing hree seconds (i.e., 3-0-3) i he primary goal is o maximize muscle growh. However, reps perormed a very slow cadences (>10s per repeiion) were ound o produce inerior resuls rom a hyperrophy sandpoin. This is apparenly due o
a reduced acivaion o he arge muscles during boh concenric and eccenric acions. 2 Take-home message: Choose a rep veloci ha allows you o esablish a good mind-o-muscle connecion wihin a range o one o hree seconds or he concenric and eccenric porions o he lif. Don’ go oo slow, however; i has no addiional benefi and may in ac be counerproducive o muscle growh. • Both light and heavy loads produce significant increases in hypertrophy. I’s ofen claimed ha ligh weighs don’ build appreciable muscle due o insuffi cien acivaion o srengh-relaed pe II fibers. To es his hypohesis, we recruied 18 well-rained young men o carry ou a resisance-raining program using eiher a high (25-35) or moderae (8-12) rep range.11 All oher aspecs o he program were conrolled. Subjecs perormed hree ses o seven differen exercises covering all he major muscle groups. Training was carried ou hree days per week or eigh weeks. All ses were aken o he poin o concenric muscular ailure. When esed a he end o he sudy period, here were no significan differences in hyperrophy beween groups. On he surace, his indicaes ha you can rain across a wide array o rep ranges o gain size, provided raining is carried ou o muscular ailure. However, recen research ou o Russia shows ha he hyperrophic response o raining in differen loading zones may be fiber pe-specific.4-7 Specifically, ligherload raining appears o resul in a preerenial increase in pe I muscle fiber size while raining wih heavier
loads seems o have a greaer influence on pe II fiber growh. Take-home message: Lifing hroughou a specrum o rep ranges (heavy, moderae and ligh) would seem o maximize growh o all he fibers in a given muscle, so rain wih a varie o loads over ime. • Training more frequently can enhance muscle growth . A recen survey o 127 bodybuilders ound ha every single one used a spli rouine, and more han wo-hirds rained each muscle group only once per week.1 To deermine he effecs o resisance raining requency on muscle hyperrophy, we recruied 20 well-rained young men o rain on eiher a hree-day spli or oal-body rouine.12 Those in he spli rouine perormed ches and back on Day 1, lower body on Day 2, and shoulders and arms on Day 3. Alernaively, he ull-body rouine consised o perorming one exercise or all he major muscle groups during each session. Training was carried ou hree days per week or eigh weeks. Toal weekly volume was equaed beween rouines so ha any differences in muscle developmen could be atribued direcly o he effecs o raining requency. When esed a he end o he sudy period, hose perorming he ull-body rouine achieved greaer increases in arm and leg muscle growh, compared o he spli rouine. These findings indicae a hyperrophic benefi o raining a muscle more ofen over he course o a week. Here’s a cavea, hough: This assumpion is based on an equaed volume beween condiions. A primary benefi o raining wih a spli rouine is ha i allows more
The leg curl should be considered an essential exercise for maximizing growth in the lower part of the hamstrings. 88
MD
musculardevelopment.com January 2016
Research into the science of exercise continues to evolve in ways that improve our ability to take muscle building beyond the realms of what was previously thought possible.
volume o be packed ino workous over he course o a week. Given ha higher raining volumes are posiively associaed wih greaer muscle hyperrophy3,8, a spli rouine remains a viable opion or maximizing muscular gains. Take-home message: Periodize your rouine so ha i has cycles where muscles are rained hree imes a week using oalbody rouines, and inersperse cycles o spli-body rouines ha involve highvolume sessions wih muscles rained less requenly per week. • The upper and lower hamstrings can be activated by using different exercises. Theory has long held ha muscle fibers always spanned rom origin o inserion. Based on his supposiion, i was generally assumed ha fibers are acivaed as an enire uni along he ull lengh o he muscle. To he conrary, however, more recen evidence has shown ha mos muscles are acually comparmenalized, so ha fibers erminae wihin he ascicle, wih he fiber subdivisions innervaed by heir own nerve branch. This pariioned srucure provides a basis whereby exercises can conceivably arge he individual subdivisions wihin he muscle.
To es his hypohesis, we recruied 10 young men wih exensive experience in resisance raining o perorm boh he lying leg curl and he siff-leg deadlif o ailure, a a load equaing o heir eigh-repeiion maximum (8RM).9 Muscle acivaion o he upper and lower aspecs o he hamsrings was esed by elecromyography, which provides a gauge as o he neural drive o a working muscle. While he level o acivaion was similar beween exercises or he upper hamsrings, he lying leg curl produced markedly greaer lower hamsrings acivi. Take-home message: The leg curl should be considered an essenial exercise or maximizing growh in he lower par o he hamsrings. Tha said, here were large iner-individual differences in acivaion paterns beween subjecs; some exhibied considerably greaer upper EMG ampliude wih he siff-leg deadlif, while ohers showed much higher acivaion rom he lying leg curl. Thus, perorming a combinaion o knee flexion and hip exension is he bes way o ensure complee developmen o he hamsrings. ■
January 2016 musculardevelopment .com
Brad Schoeneld, Ph.D., CSCS, FNSCA is widely regarded as one o he leading auhoriies on raining or muscle developmen and a loss. He has published over 80 peer-reviewed sudies on various exercise- and nuriion-relaed opics. He is also he auhor o he bes-selling book, The M.A.X. Muscle Plan , and runs a popular websie and blog a www.lookgreanaked.com. REFERENCES: 1. Hacket DA, Johnson NA and Chow CM. Training pracices and ergogenic aids used by male bodybuilders. J Srengh Cond Res 2013;27: 1609-1617. 2. Keogh JWL, Wilson GJ and Weaherby RP. A C ross-Secional Comparison o Differen Resisance Training Techniques in he Bench Press. Journal o Srengh and Condiioning Research 1999;13: 247-258. 3. Krieger JW. Single vs. muliple ses o resisance exercise or muscle hyperrophy: a mea-analysis. J. Srengh Cond Res 2010;24: 1150-1159. 4. Nereba A, Popov D, e al. Responses o knee exensor muscles o leg press raining o various pes in human. Ross Fiziol Zh Im I M Sechenova 2013;99: 406-416. 5. Nereba AI, Popov DV, e al. Physiological effecs o using he low inensi srengh raining wihou relaxaion in single-join and muli-join movemens. Ross Fiziol Zh Im I M Sechenova 2007;93: 27-38. 6. Nereba AI, Popov DV, e al. Physiological effecs o low-inensi srengh raining wihou relaxaion. Fiziol Cheloveka 2009;35: 97-102. 7. Popov DV, Tsvirkun DV, e al. Hormonal adapaion deermines he increase in muscle mass and srengh during low-inensi srengh raining wihou relaxaion. Fiziol Cheloveka 2006;32: 121-127. 8. Radaelli R, Fleck SJ, e al. Dose Response o 1, 3 and 5 Ses o Resisance Exercise on Srengh, Local Muscular Endurance and Hyperrophy. J Srengh Cond Res 2014. 9. Schoeneld BJ, Conreras B, e al. Regional differences in muscle acivaion during hamsrings exercise. J Srengh Cond Res 2015;29: 159-164. 10. Schoeneld BJ, Ogborn DI and Krieger JW. Effec o Repeiion Duraion During Resisance Training on Muscle Hyperrophy: A Sysemaic Review and Mea-Analysis. Spors Med 2015. 11. Schoeneld BJ, Peerson MD, e al. Effecs o Low- Versus High-Load Resisance Training on Muscle Srengh and Hyperrophy in Well-Trained Men. J. Srengh Cond Res 2015. 12. Schoeneld BJ, Raamess NA, e a l. Influence o Resisance Training Frequency on Muscular Adapaions in Well-Trained Men. J Srengh Cond Res 2015.
MD 89
MD EXCLUSIVE INTERVIEW
90
MD
musculardevelopment.com January 2016
E X C L U S I V E I N T E R V I E W B Y R O N H A R R I S • P H O T O G R A P H Y B Y M I K E N E V E U X
DEX TER JACKSON the
A G E L E S S WONDER It would be hard to argue that any pro bodybuil er, past or present, has had a better career than Dexter Jackson. ets oo at some statistics. Dexter turned pro back in 1998, and re ently wrapped up his 17th season competing in the IFBB. He’s compete d in 76 pro shows, a record in the moder n era. Only one other man co peted in more, and that was “Ageless” Albert Beckles, who also happ ns to e t e o est man to win a p ro show in 1991 at the age of 52. But ith all due respect to Beckles, he only managed to win eight pro sho s out of 85, and never won the Olympia. Dexter did win the Mr . Olympia in 2008, and set the all-time record of Arnold Cl ssic wins earlier this year at five. The Blade’s total pro wins now tally 24. Only one man ever won more, and th t was Ronnie Coleman with 26. The t hing is, Ronni retired years ago and Dexter is still going stron . This year, at the age of 45, he won four shows alone ! As of November 25, 2015, Dexter is 46 years old . Not only is his longevity in the sp ort astounding, but also his consistency is unparalleled. At an age where nearly all other pro bodybuilders have either long since rode off into the sunset or are hanging on as shadows of their f ormer selves who don’t realize their time is gone, Dexter Jackso is still kicking ass and taking names. The man just came damn close to beating Phil Heath and gettin his Olympia title back seven years later. He’s a man I h ave the deepest respect for and always enjoy the opportu ity to speak with for the MD readers, and I caught up with him hortly after he wound up t he 2015 contest season.
January 2016 musculardevelopment .com
MD 91
an opportunity with Jay as the champion at the time. He didn’t seem to be getting better. He was getting worse. And I knew that if Jay tried to match me on condition for t he 2008 show, he would lose some of the size that made him so dominant, and I would beat him. That’s exactly what happened. Since I won, the Olympia hasn’t been a big man’s show, really. Phil has plenty of mass, but he doesn’t have the height and t he overwhelming factor like Ronnie, Dorian and Lee Haney did. Maybe a big guy will come along soon and bring it back to that, who knows? I want to put your longevity into perspective for the MD readers, in terms of the other Mr. O champs. Lee Haney competed for nine seasons as a pro, from 1983 to 1991. Dorian’s pro career was even briefer, eight years from 1990 to 1997. Ronnie competed from 1992 to 2007, 16 seasons, while Jay had 15 seasons from 1998 to 2013, as he took off all of 2012. You just wrapped up your 17th season in the IFBB, and you’ve never missed a year.You’ve c ompeted in 76 pro shows. How in god’s name have you not burnedout yet, me ntally, physically or both? I think it’s because I didn’t have to do a lot of the stuff that most of the other guys did. For many years I didn’t do any cardio at all, and even now I just do 30 minutes a day in my prep. Other champs have had to do as much as two to three hours of cardio, and that takes a toll on the body just like the weights do. I have always kept my workouts shorter and I took full rest days. My workouts would be 60-90 minutes long, and I spent many years training only three or four days a week. You are different in many ways from most other bodybuilding champions. The last four Mr. Olympia winners before you earned the title in 2008, going back all the way to Lee Haney in 1984 and including Dorian, Ronnie and Jay, all started competing at over 200 pounds. In the case of Lee and Jay, they were heavyweights even in their first contests as teenagers. Yet you are famous for starting out back in 1991 as a 135-pound bantamweight. You added over 100 pounds of quality muscle after you won your first overall title. Can you think of anyone who’s accomplished anything remotely close to that in terms of mass gains since they began competing? No one else has d one that, and I think it’s why a lot of guys feel like they can identify with me a little more. I wasn’t huge from the start . It took me a long time to get as big as I am now. People talk about your longevity in the sport and r ightfully so, but your persistence is equally impressive. No man who ever won the Mr. Olympia ever took as many attempts to win— nine— as you did. Yet until that last one where you did win, is it true that you never believed you could win because you always thought of the Olympia as a big man’s contest? And do you still think it is? The Mr. Olympia was a big man’s show for a very long time, but I saw
92
MD
A T A N AG E W H E RE NE A R L Y ALL OTHER PRO BODYBUILDE R S H A V E EI T H E R L O N G SI N C E R O DE O F F I N T O TH E S U N S ET OR ARE HANGING ON AS SHADO W S O F T H EI R F O RM E R S EL V E S W H O D O N ’T R E A LI Z E T H EI R TIME IS GONE, DEXTER JACKS ON I S S TI L L K IC K I NG A S S AND TAKING NAMES. musculardevelopment.com January 2016
That gave my body three or four full d ays to recover. After contests, I have always taken a full two months off when I don’t go near a gym. So you could say I paced myself. Your body can only go at full throttle for so long before it breaks down. Taking your foot off the gas and coasting for a while is essential if you want to keep doing all t his for many years. I recognize that my genetics and my metabolism have played a big part. I never went up and down 30-40 pounds once or t wice every year like some other guys. And I do love training. I will train until the day I die. As long as the fire is burning and I love what I do, I can keep going. I don’t want to make this all about your stats, but you do have so me nice ones. You have the record of Arnold Classic wins at five, and you only need two more pro wins to tie Ronnie’s record of 26, then one more to beat that. That’s pretty likely to happen before you hang it up. The only record you won’t get is Mr. Olympia wins. Do you wish you had more than one Mr. O title, or are you satisfied with that one considering everything else you’ve accomplished in the sport? I am satisfied to have one, but I would still love to get another one. It’s the toughest contest in the entire sport, and only 13 men have ever won it. That’s a very small and elite group to be part of. And I also know it was a fluke that I won in 2008. If Jay had come in at his best that year like he did the year after that, I wouldn’t have beaten him. If I retire with one Mr. Olympia title, five Arnold Classic t itles and maybe the most pro wins of all time, I would be plenty happy with that. Your son Dexter Jr. plays professional arena football for the Tampa Bay Stor m. I imagine his training is very different from what you do. Still, do you ever train together? We never have. We both have busy schedules, and I am out of t own so much. We mainly see each other at holidays like Thanksgiving and Christmas, and I’m not working out then. But he’s funny. He’ll call me up and say, “Hey dad, I got 315 on the bench for five today!” I tell him that’s cool, let me know when you get 405 for 12 like I did. Your daughter Myah is also a standout athlete, having played basketball for the U.S. Air Force. You mentioned almost a year ago that she was starting to show an interest in possibly competing in Figure. Has there been any progress with that? No, she’s focused on doing well in basketball and finishing up her school. After that she goes off to serve in the A ir Force. I think I recall you telling me that there have been some other standout athletes in your family too. I have two sisters and three brothers. My sister Gayle set records as one of the best female high school basketball players in Florida. She averaged 37 points a game, and
January 2016 musculardevelopment .com
now she is the first woman in Florida to coach a boy’s high school basketball team. My older sister Nancy was excellent in track and softball, and all three of my brothers were standouts in football, basketball and track. I am the only one who became a professional athlete, but my whole family are sports fanatics. If you go to my parents’ house, ESPN is usually on the TV. Getting back to how far you’ve come, we talked about your physique. But let’s talk about a real case of “started from the bottom, now we’re here.” People see you with the luxury cars and the expensive watches now, but you were really struggling in your final years as an amateur. Give the readers an idea of just how rough things were for you and your family back in the mid- to late ‘90s. I had my son and my daughter, plus my girlfriend’s two sons that I was raising with her. The six of us were living in a two-bedroom apartment with no furniture. We slept on the floor. She was working two or three jobs to pay the bills and so that I could focus on trying to turn pro. Our game plan was for me to turn pro and then I would start making good money for us. But in the meantime, it was rough and there was no extra money at all. Going into the 1998 North Americans, I had a pretty good job I had been at for a few months. But I said, if I win, I’m not coming back there. I won the show, and never did
“A LOT OF GUYS FEEL LIKE THEY CAN IDENTIFY WITH ME A LITTLE MORE. I WASN’T HUGE FRO M THE START . IT TOOK M E A LONG TIME TO GET AS BIG AS I AM NOW.” MD 93
“IT MAKES M E FEEL GOO D TO KNOW I AM BEATING ALL THESE YOUNGER DUDES! TRAINING SMARTER HAS ALLOWED ME TO STAY ON TOP F OR A LOT LONGE R THAN I EVER THOUGHT I WOULD.”
o back. I had this idea hat as soon as you turned ro, the money just started pouring in. Lo and e o , t at was not t case! You have to prove yourself first. your first contract and start making money after you turned pro? ight after I on, my attorney and I sent out pac ges to a few supplement companies ith my photos and résumé. scleTech showed immediate interest. I started getting ready for he 1999 Iron Man Pro while I s nt off a letter trying to get invited to the Arnold Classic. They did invite me, at which point I decided to skip the Iron Man even thoug it was just a week before, and ost of the guys used it as a warm-up. Looking back, I feel it was a mistake. If I had d one the Iron Man, the judges would have known who I was the next weekend in Colum s. I still got seventh place at the Arnol , which was my first pro show. But I feel li e if I had done the Iron Man first, I would ha ve been in the top five. A couple of mont hs later, I did the Night of Champions and to ok third place behind Paul Dillett and Pavol Jablonicky. MuscleTech contacted me right after that, and I ended p being with them for over 10 years. Soon we ad a TV and furniture nd some nice things at ome, finally. The best art was walking past my aughter’s room and aring her talking to one of y girlfriend’s sons a ut how we had gone “from ags to riches.” For som e reason that just stuck n my head and I alway cherish that memory. y girlfriend’s friends idn’t have mu ch to say, hough. They had been telling her to leave me for he last of couple years and now they saw I wasn’t uch a bum after all.
94
MD
musculardevelopment.com January 2016
Speaking of family, you have two children. Ronnie is over 50 and might have 10 kids before he’s all done. How about you? Any chance you might become a father again, or are you definitely all done? First off, I have two kids, but I raised three. I’ve been with Gale for 11 years, since her daughter Celine was 5. Also, I am pretty sure Ronnie has more than 10 kids now. As for me, I’m good. I’m a grandfather now, and I am all done having kids. Speaking of Gale, how much of a part has she played in your career and in making your life better in all ways? I don’t even know where to start. She’s an amazing woman and she has supported my career so much. What other woman would encourage her man to take off for months at a time across the country just to train for a contest, because she understood what a difference Charles Glass makes for me? Leave me and my daughter behind? Very few. Gale does a lot of the work with my Team Blade contest-prep business and with my contest promotions— let’s say most of the work! She’s also a busy soccer mom with Celine, who is now a junior in high school. I am blessed to have found a woman like Gale. You spend a good half the year away from your home in Flor ida to train with Charles Glass at Gold’s in Venice. How hard is it for you to be apart from your family and friends for so long? How hard is it for them? It’s very hard being away from Gale and my mom. I am a momma’s boy, and not ashamed to say it! But they understand that this is my job, and I have to do what I need to do. I can’t even tell you the role Charles Glass as a trainer has played for me these last few years. If it weren’t for him, I probably would have retired. You told Peter McGough that i f you ever suffered a serious injury that made it impossible for you to ever be 100 percent onstage again, you would retire. How are you able to train as heavy and as intensely as you do without at least coming close to injury every once in a while? It’s because I have learned to make adjustments, and Charles has helped a lot with that. In my younger years, my training was based around all the heavy compound movements with barbells: squats, bench presses, deadlifts, military presses and rows.
“YOUR BODY CAN ONLY GO AT FULL THROTTLE FOR SO LONG BEFORE IT BREAKS DOWN. TAKING YOUR FOOT OFF THE GAS AND COASTING FOR A W HILE IS ESSENTIAL IF YOU WANT TO KEEP DOING ALL T HIS FOR MANY YEARS.” January 2016 musculardevelopment.com
MD 95
A Litle Family Tme wih DEXER “HE BLADE” JACKSON
Dexer and his beauiful wife Gale before prejudging a he Olympia las year.
Paren Weekend a he Air Force Academy. Celine, 16, and Myah, 21.
Dexer’s radiional yearly family phoo...hree generaions!
Dexer and his siblings a his parens’ 45h wedding anniversary part.
Dexer’s son, “Lil” Dexer in acion playing Arena League Fooball
Wih he legends a Mr. Weider’s 91s birhday dinner part.
96
MD
Dexer and his son pos game
Dexer and Gale wih daughers on he family vacaion cruise o he Bahamas.
Dexer and Gale’s 4-year-old granddaugher Sariya.
Dexer wih wo popular acors from “ The Young and the Restless” soap opera. He records i daily and waches every nigh. He’s been a huge fan since high school.
They worked very well for m e and they did allow me to gain most of the mass I have today. But they started taking a toll on my joints. If I had insisted on doing all those, I am sure I would have gotten hurt badly by now. But I have switched to a lot more machines and dumbbells, and don’t do any of those movements I mentioned. I can still go heavy and train with intensity using machines, and that’s kept me safe. Another thing that I’ve mentioned before is that if I ever feel a tweak like I might be about to injure something, I won’t train that body part at all until everything feels 100 percent. I don’t care if that takes a month or two. Forget all that mess about “no pain, no gain.” I have seen so many guys get hurt and they’re never the same again. I know that muscle has memory. If I don’t train an area for a while, anything I lose will come right back. Finally, I have to say I’ve been blessed. Some injuries really do happen because of bad luck. I’ve been lucky. People love to talk about your age, because it is so unusual for a pro bodybuilder to still be in his prime at 45 or 46. But be honest, do you even think about it in those ter ms, and are you getting sick of hearing how old you are all the time? No, it’s all good because it makes me feel good to know I am beating all these younger dudes! And I never think of my age as being a bad thing because I am still in my prime. Most guys in their 40s lose overall fullness or start losing their legs. Not me. Training smarter has allowed me to stay on top for a lot longer than I ever thought I would. Your career has already been so long and distinguished, that anything from this point on really is just icing on the cake. Are you starting to put a time limit on how much longer you’ll keep doing this, or are you going to ride it out as long as you’re staying on top? Like I said earlier, the fire is still burning. One reason is that even though I am competing against all those other guys, I am always competing against myself. I will look at pictures after every contest and ask, how can I be better than this? I am never completely satisfied with my physique. I always
musculardevelopment.com January 2016
see something I can improve. When that fire goes, I will be done. Another thing that I use as a gauge is how I place. As long as I am still placing in the top five at the Mr. Olympia, I know I still belong onstage. Once I slip and start losing to guys who have no business beating me, I will know for sure it’s time to say goodbye. Last question. You’ve been around competing since the ‘90s, which many feel was the end of the “Golden Era” for the sport of bodybuilding. The Internet changed everything, and now we also have so many other divisions competing for publicity, endorsements, fan support and par ticipants. Are you glad you got into the sport when you did rather than starting out in 2015? I am so glad. There were so many more opportunities for bodybuilders back then. There were a lot more shows held in Europe we could travel to. Like you said, there are so many other divisions now and bodybuilding doesn’t have the same status it did in the ‘90s. I am fortunate to have been part of the sport in very different eras, and I am very happy I got into it when there was still some of that magic left. But I also feel blessed to still be here and part of the sport after all these years. I still love it.
DEXTER’S PRO WINS 2002 2003 2004 2004 2004 2005 2006 2007 2008 2008 2008 2008 2008 2011 2011 2012 2013 2013 2013 2014 2015 2015 2015 2015
British Grand Prix Show of Strength Championships Iron Man Pro San Francisco Pro Australian Pro Arnold Classic Arnold Classic Australian Pro Arnold Classic Australian Pro New Zealand Pro Romanian Pro Mr. Olympia FIBO Power, Germany Masters Pro World Masters Mr. Olympia Arnold Classic Australian Pro Tjuana Pro Dubai Open Arnold Classic Arnold Classic Australia Arnold Classic Europe Prague Pro
January 2016 musculardevelopment.com
“I CAN’T EVEN TELL YOU TH E ROLE CHARLE S GLASS AS A TRA INER HAS PLAY ED FOR ME THESE LAST F EW YEARS. IF IT WEREN’T FOR HIM, I PROBABLY WOULD HAVE RETIRED.” Dexter Jackson is an Ultimate Nutrition athlete. For more information on Ultimate Nutrition products, please visit www.ultimatenutrition.com.
MD 97
MD’s Ultimate 2016 Mass Program
L A N R E B R E P
100 MD
musculardevelopment.com January 2016
BY RON HARRIS PHOTOGRAPHY BY PER BERNAL AND GREGORY JAMES
YOUR COMPLETE TRAINING AND DIET GUIDE! 2016: 365 DAYS TO GET HUGE! Let’s be real. No Bull. Making significant gains in lean muscle tissue is not a fast process, unless you are a raw beginner and all this is brand new to you. For the rest of us who have already been training for a period of years (or even decades for us older dudes), programs making outrageous promises along the lines of gaining 20 pounds of muscle in six weeks are beyond ridiculous. Even if you happen to be including a wide variety of muscle-enhancing pharmaceuticals in your program, you’re not going to put on muscle at that rate. You can certainly gain 20 pounds in six weeks if most of it is in the form of fat and water, but solid muscle that will still be there when the time comes that you decide to get lean? Nope. But a year, now that’s a significant amount of time. You can accomplish a lot and make very noticeable
January 2016 musculardevelopment.com
changes to your physique in a year, especially if you are motivated, focused, have a clear plan and stick to it. That’s what the Ul timate 20 16 Mass Program is all about . We have a finite amount of time to work with, yet it’s ample time to bring about improvements in the size of your muscles. But we must al so bear in m ind that a year is much too long t o follow the same exact training program and diet and expect results to be consistent for that duration. If variables such as the exercises used, rep ranges, amount and intensity of cardio, caloric intake and macronutrient ratios, etc. remain constant, progress will stall, you will hit a plateau and you will stay s tuck there. We don’t want t o be stuck. We want to keep moving forward. So instead of following one workout and diet routine for a year, we will divide 2016 into three distinct phases, as follows.
MD 101
MD’s Ultimate 2016 Mass Program strength gains are not a goal during this phase. You will maintain your strength and gain just a bit of muscle. Cardio will be more frequent, longer in duration and higher in intensity. PHASE 3: SEPTEMBER 1DECEMBER 31
Goal: Purely in Ques of Mass! These final four months will be your final push and your last chance to grow, before the deadline comes and 2016 ends. You will be training with a mix of compound and isolation movements, a wide mix of rep ranges and various intensity techniques. Since it’s the “home stretch,” this is when you want to dig deep and put forth every last ounce of effort. Leave nothing behind on the gym floor at every workout. Calories and carbs will be increased again, and cardio will revert back to being done in moderation to facilitate recovery and growth.
Prep Work
PHASE 1: JANUARY 1-APRIL 30
Goals: Mass and Srengh Many bodybuilders have found that focusing on strength gains has carried over into mass gains. For this phase, you won’t exclusively focus on getting stronger, but you will be working in rep ranges geared more toward raw power for parts of your workouts, as well as using more basic compound movements and fewer isolation exercises. Your cardio will be quite moderate in frequency, duration and intensity, just enough to maintain good cardiovascular fitness. It will not be done for purposes of fat loss. PHASE 2: MAY 1-AUGUST 31
Goals: Build Qualit Mass and Drop fa These four months are devoted to what many currently refer to as a “mini cut.” Wait, what? Why the eff would you want to worry about losing fat in the middle of a year, where the goal was to get as huge as possible? It’s really not about losing fat. It’s about setting you up to continue making more gains. The human body is a remarkably adaptive organism. You’ve probably noticed that the longer you diet, the harder it gets to lose weight/body fat. That’s because
102 MD
your body is adjusting to the lowered caloric intake and higher activity level in an effort to maintain homeostasis. A similar phenomenon occurs when you have been slamming an excess of calories and doing your best to gain muscle mass. After a few months, the muscle gains will grind to a halt and any additional pounds will be pure fat. Those who have dieted down for competitions know that typically, you tend to make brand new gains in the eight to 12 weeks after a contest. After being deprived of higher calories and an “anabolic environment” for a period of months, your body is primed to grow. So by reducing your carbs and calories a bit and bumping up your cardio, you will “reset” your system so it’s ready and willing to finish off the year with a blitz of new muscle growth. And in the meantime, you’ll be looking leaner and meaner for the hot months of the year when you can show off the gains you’ve made from January through April! As for your training, you will be using higher volume to burn more overall calories, as well as incorporating more isolation exercises and putting less emphasis on the basics. Reps will be a bit higher, as
This issue should be in your hands just before the start of December 2015 or perhaps a little later. That’s a good thing, because I want you to ease up just a bit on your training until Friday, January 1— New Year’s Day 2016. You are going to be working very hard and pushing past your previous limits for the entirety of 2016. It will be challenging and demanding. That’s why I want you to be fully rested up and recovered when you begin your 12-month assault for mass. Until starting day, I want you to cut back to about twothirds of your normal training volume on every body part. Perform only straight sets. Do no drop sets, supersets or giant sets. Furthermore, don’t even take your sets to complete failure. Stop about a rep or two short. Do not attempt to set new personal bests in weight on any exercise. Don’t worry— you’re not going to lose any muscle. If you are overtrained, which many of you unknowingly may be, you might even gain a little bit before we officially set forth on the 2016 mass program. On New Year’s Day, your journey begins! TRAINING – PHASE 1 Notes : This is very much a “back to basics” routine. It’s comprised almost entirely of free-weight classics, with training days grouped into pushing muscles of the upper body, pulling muscles and legs. The split builds a rest day between the pull day and legs, due to the fact that both deadlifts and squats take a toll on the lower back. Doing those two exercises on consecutive days would
musculardevelopment.com January 2016
G R E G O R Y J A M E S
not be wise. As for exercise substitutions, they should not be made unless a current or previous injury calls for it. In such a case, do your best to still use free weights before looking to a machine to replace the movement. For example, if you can’t do flat barbell presses, opt for dumbbells if possible, or do front squats instead of back squats. The aim here is to gradually get stronger over the course of these four months on the absolute most productive mass-building movements. That being said, do not sacrifice good form. Loosening up form to move more weight typically takes stress off the target muscles and increases your chances of injury. Warm-ups are not shown, but do as many as you need to. Pyramiding up in weight is a further method included to ensure that your muscles are fully ready for the final, heaviest sets. This is why the reps listed start off higher, and decrease as the sets go on. Finally, you may slide in extra “off” days if you feel run-down and overtrained at any point. The split is designed so that extra “off” days won’t interfere.
YOU CAN ACCOMPLISH A LOT AND MAKE VERY NOTICEABLE CHANGES TO YOUR PHYSIQUE IN A YEAR, ESPECIALLY IF YOU ARE MOTIVATED, FOCUSED, HAVE A CLEAR PLAN AND STICK TO IT.
PHASE 1 TRAINING SPLIT Day 1: Push – Chest, shoulders and triceps Day 2: Pull – Back and biceps OFF Day 3: Legs OFF or Repeat DAY 1: PUSH – CHEST, SHOULDERS AND TRICEPS
Flat Barbell Bench Press Incline Barbell Press Dumbbell Lateral Raises Seated Barbell Military Press Dips (weighted i possible) Lying EZ-bar Extensions
4 x 12, 10, 8, 6 4 x 12, 10, 8, 6 3 x 10-12 4 x 12, 10, 8, 6 3 x 8-10 3 x 8-10
DAY 2: PULL – BACK AND BICEPS
Chin-ups 5 x 10-12* Barbell Rows 5 x 12, 10, 10, 8, 8 Deadlifs 5 x 12, 10, 8, 8, 6 Barbell Curls 4 x 8-10 Hammer Dumbbell Curls 3 x 8-10 *Add weight i this rep range is too easy. DAY 3: LEGS
Treadmill or Bike 5-8 minutes Leg Extensions 3 x 15-20 Squats 5 x 15, 12, 10, 8, 6 Leg Press 4 x 10-12 Lying Leg Curls 4 x 10-12 Romanian Deadlifs 4 x 10-12 Standing Cal Raises 4 x 20, 15, 12, 10 Cardio: Three sessions a week of 20-30 minutes should suffice. Preferably, these should be done post-workout, before you drink your
L A N R E B R E P
January 2016 musculardevelopment .com
MD 103
MD’s Ultimate 2016 Mass Program
QUALITY FOOD LEADS TO QUALITY GAINS, AND GARBAGE FOOD WILL ONLY MAKE YOU GAIN FAT.
post-workout shake. Use any machine you like. Work hard enough to get your heart rate and breathing up and break a light sweat, no more and no less. Cardio during this phase should neither be super easy nor especially challenging. DIET – PHASES 1 AND 3 Meal 1: 3 whole eggs, 4 egg whies, 1 cup oameal (dry measure), 1/2 cup frui of choice mixed ino oameal. You may add sausage or ham o he eggs. Meal 2: Large chicken breas or high, 2 cups whie rice. You may add sauce of your choice o he rice for flavor. Pre-workout: Pre-workou formula conaining caffeine (400mgs), trosine (2 grams), cirulline malae (6 grams), creaine monohydrae (5 grams), beaine (2-5 grams). Post-workout: Shake wih 50-60 grams whey proein, L-leucine (5 grams), creaine monohydrae (5 grams), beaine (2-5 grams). Meal 3: Chicken or urkey breas, large swee poao. Meal 4: Proein shake wih 2 pieces frui. Meal 5: 10-12 oz. salmon or ground beef, 2 cups whie rice or poao. Meal 6: 10-12 oz. seak or ground beef, 1 cup mixed nus. Meal 7: Proein shake, mid-sleep cycle.
104 MD
Notes on Your Nutrition
The diets listed here are merely a guideline, and you may substitute foods accordingly as long as the general framework remains the same. Meals should be spaced two to three hours apart, and all should contain a quality protein source. There is a world of diff erence between a c hicken breast you buy from the market and grill yourself and a 10-piece box of Chicken McNuggets, for example. Even though this is an off-season diet aimed at putting on weight, that weight should be mostly in the form of quality muscle. Cheat meals and treats are acceptable a few times a week, but quality food leads to quality gains, and garbage food will only make you gain fat. You should be getting 1 .5 grams of protein per pound of bodyweight. As for carbohydrates, start with two grams per pound and adjust from there based on your results. If you aren’t gaining at all, increase by 50 grams a day for a week and check again. Keep adding until you do see bigger numbers on the scale. If you are putting on more fat than muscle, decrease by 50 grams. Soon you will find the right amount where you are gaining prima rily muscle along with a bit of fat. Don’t skimp on healthy fats like lean red
meat, whole eggs, salmon, nuts and nut butter. Try to get about 75-100 grams a day. You will need to keep a food log to do all of this right. There are many good websites that list the calories and macronutrient breakdowns of various foods. One excellent one I’ve see is www.calorieking.com . It is a lot of work to write down all your meals and work out the calories and macros, but it’s the only way you can truly be in control of your nutrition. Even if you do decide to cut back on your carbohydrate intake, do keep a substantial amount of carbs in your pre-workout meal and post-workout meal. Your last meal of the day should have fats in it, so it takes longer to digest while you sleep. Staying anabolic and avoiding catabolism, or the breakdown of muscle tissue for its amino acids by the body, is key in making gains. Finally, that’s also why a protein shake at some point in the middle of the night is particularly valuable. Have it premixed in your refrigerator, and drink it whenever you get up to use the bathroom at some point between going to sleep at night and getting up in the morning. Just this one small change has h elped many guys I have known break past a plateau.
musculardevelopment.com January 2016
P E R B E R N A L
L A N R E B R E P : T H G I R
TRAINING – PHASE 2 Notes : Now we are heading into a more traditional or standard type of bodybuilding routine. There are more cables and machines included in this phase, mainly to switch things up but also to provide your joints some relief from the constant pounding they were under over the course of Phase 1 and all the heavy compound lifts. Also with that in mind, the reps are never under 10 at any time in Phase 2. If you can’t get 10 reps, you’re using a little too much weight. Don’t be tempted to add in more compound lifts or train heavier. All that is coming up soon enough. PHASE 2 TRAINING SPLIT Day 1: Chest and triceps Day 2: Back Day 3: OFF Day 4: Shoulders and biceps Day 5: Legs Day 6: OFF or Repeat DAY 1: CHEST AND TRICEPS
Incline Dumbbell Press Flat or Vertical Machine Press Pec Flyes or Cable Crossovers Cable Pushdowns Overhead Dumbbell Extensions Machine Dips
4 x 10-12 4 x 10-12 4 x 12 4 x 10-15 4 x 12 4 x 12
DAY 2: BACK
Lat Pulldowns Dumbbell Rows Cable or Machine Rows Cable or Machine Pullovers Dumbbell or Machine Shrugs
5 x 12 4 x 12 4 x 12 4 x 12 4 x 12
DAY 4: SHOULDERS AND BICEPS
Seated Dumbbell Press Machine or Cable Lateral Raises Bent Dumbbell Laterals Wide-grip Upright Rows Preacher Curls Reverse Barbell Curls Machine or Cable Curls
5 x 10-12 4 x 12 4 x 12 4 x 12 3 x 10-12 3 x 10-12 3 x 12
DAY 5: LEGS
L A N R E B R E P : T H G I R P O T ; S E M A J Y R O G E R G
YOU’LL BE LOOKING LEANER AND MEANER FOR THE HOT MONTHS OF THE YEAR WHEN YOU CAN SHOW OFF THE GAINS YOU’VE MADE FROM JANUARY THROUGH APRIL.
January 2016 musculardevelopment.com
Treadmill or Bike Lying Leg Curls Leg Extensions Front Squats or Hack Squats Leg Press Romanian Deadlifs Walking Lunges Cal Raises on Leg Press Seated Cal Raises
5-8 minutes 5 x 10-15 4 x 12-20 5 x 10-15 4 x 12-15 4 x 12 3 rounds, 15 steps per leg 4 x 10-15 3 x 10-15
Cardio: Five to six sessions a week
of 30-40 minutes. It is recommended that
MD 105
MD’s Ultimate 2016 Mass Program you do longer sessions on your days off from weight training, shorter ones after weights. You may choose to not do cardio the day after leg workouts to allow for better recovery. If you do cardio on that day, be sure the intensity is not extreme. As for the other days, work hard and get a real sweat going. DIET – PHASE 2 Meal 1: 6 egg whites, 1 cup oatmeal (dry measure), 1/2 cup fruit of choice mixed into oatmeal. Meal 2: Large chicken breast, 1.5 cups white rice.You may add sauce of your choice to the rice for flavor two to three times per week, preferably on days you weight train. Pre-workout: Pre-workout formula containing stimulant, pump-enhancing
items and creatine. Pre-workout: Pre-workou formula conaining caffeine (400mgs), rosine (2 grams), cirulline malae (6 grams), creaine monohydrae (5 grams), beaine (2-5 grams). Post-workout: Shake wih 50-60 grams whey proein, L-leucine (5 grams), creaine monohydrae (5 grams), beaine (2-5 grams). Meal 3: Chicken or urkey breas, large swee or whie poao. Meal 4: Proein shake wih 1 piece of frui. Meal 5: 10-12 oz. salmon or lean ground beef, 1 cup whie rice. Meal 6: 10-12 oz. seak or 4 whole eggs, 1 cup mixed nus, green salad. Meal 7: Proein shake, mid-sleep cycle.
TRAINING – PHASE 3 Notes: We have saved he bes – and
PHASE 3 TRAINING SPLIT Day 1: Ches and biceps Day 2: Legs Day 3: OFF Day 4: Shoulders and riceps Day 5: Back Day 6: OFF DAY 1: CHEST AND BICEPS
Incline Barbell Press Fla Dumbbell Press Pec Flyes superset with Push-ups o failure Alernae Dumbbell Curls EZ-bar “21s” Cable Reverse Curls superset with Cable Curls
4 x 12, 10, 8, 8 4 x 12, 10, 8, 8 4 x 10-12
3 x 10-12 3 x 21 3 x 10-12 3 x 10-12
oughes – phase for las. DAY 2: LEGS
Treadmill or Bike Leg Exensions Squas
5-8 minues 3 x 12-15 5 x 20, 15, 12, 10, 8 Seaed Leg Curls 4 x 10-12 Leg Exensions 4 drop ses of 10, 10 and 10 reps for oal of 30 reps each superset with Leg Press 4 x 10-15 Lying Leg Curls 3 x 10-12 Sanding Calf Raises 4 x 12-15 Seaed Calf Raises 4 x 10-12 DAY 4: SHOULDERS AND TRICEPS*
Seaed Dumbbell or Barbell Press 4 x 12, 10, 8, 8 Dumbbell Laeral Raises 5 x 10-12+ Wide-grip Barbell Rows 4 x 10-12 Overhead Machine Press 5 x 10-12+ Rope Pushdowns (no spread) 3 x 12 Dips or Close-grip Bench Press 4 x 10-12 Underhand Cable Pushdown 3 x 10-12 (Use a shor sraigh bar atachmen) superset with Overhand Cable Pushdown 3 x 10-12 *Rear delts are done with back on this split, so as not to interfere with their assistance on pulling movements, as they would if done the day prior to back. +These are done “FST-7” style, with only 30 seconds rest between sets, though we do 5 sets rather than 7.
IT DOESN’T MATTER HOW HARD YOU TRAIN OR HOW PERFECT YOUR WORKOUTS ARE PLOTTED OUT. IF YOU DON’T RECOVER FROM THE WORKOUTS, NO MUSCLE GROWTH WILL OCCUR.
106 MD
musculardevelopment.com January 2016
L A N R E B R E P
DAY 5: BACK Chins
3 wide-grip x 10-12 3 neutral grip x 10-12 Deadlifs 4 x 12, 10, 8, 6 T-bar or Barbell Rows 4 x 10-12 Narrow-grip Pulldowns 3 x 10-12 Machine or Cable Pullovers 5 x 10-12* Seated Cable Rows 3 drop sets o 8, 8 and 8 reps, or 24 total reps Machine Rear Laterals 3 x 12 superset with High Rope Pulls 3 x 12 *Rest only 30 seconds between sets. Cardio: Same as Phase 1, just enough
for general health and circulation benefits. Do three sessions a week of 2030 minutes, nothing too tough.
WHAT ABOUT ABS? You may have noticed that no direct abdominal work is listed. I personally believe that the abs receive a substantial amount of indirect work stabilizing your body during most exercises. If you feel you want or need to train your abs, by all L A means do so. Three or four sets each of N R E crunches and hanging leg raises twice a B R E week should be plenty. P
STIMULATE THE MUSCLE WITH HARD WORK, FEED IT AND REST IT. THAT’S THE SIMPLE FORMULA FOR GAINS. Rest and Recovery I’ve said it a thousand times or more, and I will keep this saying because it always bears repeating. It doesn’t matter how hard you train or how perfect your workouts are plotted out. If you don’t recover from the workouts, no muscle growth will occur. After nutrition, not respecting the need for proper recovery is where most guys go wrong in their pursuit of greater size. First up, you need to sleep a solid eight hours a night. If that means you can’t watch as much TV or have to cut back on your hours online, so be it. Take naps if you can, too, unless you’ve found naps make it tougher to get to sleep at night. Limit your outside physical activities. All three training phases have rest days built into the splits. Resist the temptation to skip rest days and keep training continuously. The workouts have been designed to avoid overlap between body parts on consecutive days, and again— you must fully recover to grow. I would be remiss if I didn’t mention steroids, since some of you out there do use them. Steroids greatly enhance recovery, but I still stress the need for those rest days that are built in. For those of you training naturally, and especially if you’re 35 or older or work a demanding job, you might even choose to take two rest days between workouts if you’re starting to feel run-down. I would
S E M A J Y R O G E R G
January 2016 musculardevelopment .com
MD 107
MD’s Ultimate 2016 Mass Program
IF YOU ARE TRULY DETERMINED TO COMMIT TO BUILDING MASS OVER THE COURSE OF THE COMING YEAR, YOU CAN AND YOU WILL!
strongly suggest that everyone take four to five full days off between Phase 1 and 2, and again between Phase 2 and 3. Stimulate the muscle with hard work, feed it and rest it. That’s the simple formula for gains!
Measuring Progress The scale is the most obvious tool to measure gains, but the inherent flaw with using only bodyweight as your gauge is that it says nothing about your actual body composition. Gaining 20 pounds in 2016 is nothing to celebrate if it’s 20 pounds of fat! You can use the mirror or photos as well, but the flaw with visual evaluation is that many of us have a hard time seeing ourselves as we truly are.You could be getting fatter and remain convinced you are only getting bigger and fuller. For all these reasons, I urge you to use some form of body fat testing at these four key points in the year: • January 1 • April 30 • August 31 • December 31
108 MD
Skinfold calipers are the cheapest and most accessible method to test your body fat, but they tend to only be accurate when the testing is done by a skilled person who has done it many times. If possible, seek out hydrostatic weighing, bioelectrical impedance, a DEXA scan or air-displacement plethysmography (Bod Pod). Having an accurate reading of your body composition will let you know exactly how many pounds of lean muscle and how many pounds of body fat you are carrying. Theoretically, you could lose a large amount of body fat while at the same time gaining significant muscle mass, and your bodyweight wouldn’t change tremendously. Reliable testing will tell you how much lean muscle mass you have at each point along your quest for mass in 2016, with the initial and final results, of course, being the most important. The bottom line is that if you are truly determined to commit to building mass over the course of the coming year, you can and you will! ■
musculardevelopment.com January 2016
P E R B E R N A L
110 MD
musculardevelopment.com January 2016
0
ARM EXER BUILDING MASSIVE B WITH THE BOSTON MASS LIFE BEGINS AT 40 FOR THIS GUY
Just two days before 2014 came to an end, Jose Raymond celebrated his 40 th birthday with a surprise party attended by about 30 of his closest friends. Normally, such a milestone would not be a happy day for a professional athlete. The human body can only be at its physical prime for so long, and in sports like football, baseball, basketball, MMA or soccer, it’s rare to see a man still at the top of his game heading into his fourth decade of life. Bodybuilding is a little different in that aspect. Our cover man Dexter Jackson is certainly proof of that, and so is Jose. 2015 was actually his most distinguished competitive year ever! 2015 – JOSE ADVANCES TO THE NEXT LEVEL
The season kicked off with the Arnold Classic. Flex Lewis had won the premiere edition of its 212 event in 2014, but he decided to pass on it this year. “I’m always confident in my abilities,” Jose said, “and at my best I know I am in the running to win any 212 show. But once I heard Flex wasn’t doing it, I knew it was wide open for me to win.” In fact, Jose trained and prepared for the Arnold Classic
January 2016 musculardevelopment.com
S BY RON HARRIS PHOTOGRAPHY BY MICHAEL NEVEUX
with 100 percent certainty he would win. “My training and the whole prep was laser-focused,” he tells us. Part of the winning strategy as devised by his coach, Chris Aceto, was to take a longer and more gradual approach to the prep.“We actually started on December 1st,” Jose explains. “It usually takes me a few weeks to get the ball rolling with my prep anyway, so this allowed me to enjoy Christmas and my birthday without missing a beat.” Much of Jose’s confidence came not only from knowing The Welsh Dragon wouldn’t be in the Arnold, but also in knowing he genuinely is better than ever.“I’m rounder and fuller, denser and more detailed,” he states. “My hips are what they are, and my clavicle width hasn’t changed, but I’ve grown my delts and brought a new fullness to my legs, and together that creates more of an X-frame.” That fullness came from using the treadmill and the stationary bike for his cardio in lieu of the StepMill, which he only recently figured out had been flattening out his wheels. Jose did in fact go on to win the Arnold Classic and get that onstage interview with Mr. Schwarzenegger that every pro dreams of.
MD 111
YET ANOTHER MILESTONE FOR THE BOSTON MASS
As if winning the Arnold, moving up to second place at the Olympia and placing second in his open class debut weren’t enough, this year featured yet another and perhaps far more significant turning point— the man I was certain would be a lifelong bachelor got engaged! The woman to tame this wild beast is the lovely Michela Marquardo, his girlfriend since December 2013. After dating so many seemingly eligible women over the years, how did Jose know Michela was The One? “It just works,” he explains. “She’s calmed me down and made me a more relaxed person. Michela is so supportive.We train together, she helps with my meals, and we have a simple, relaxing life together.” Jose even credits this relationship with making him a better bodybuilder these last two contest seasons. “I have no outside distractions anymore, and I’m truly content for the first time with who I am and what I want from life. It was time to finally settle down with someone I could be a partner with for the rest of my life.”
After a brief respite from dieting and training for a few weeks, Jose began training for the 212 Showdown at the Mr. Olympia with a newfound zeal and selfassurance. “I had already beaten every top contender going into that show except Kevin English, because I have beaten Flex himself in the past. And he was gonna have his hands full this time with me.” In Las Vegas, his battle with reigning three-time champion turned out to be closer and more epic than even Phil versus Dexter. After taking sixth place at the Olympia the first year, fourth place on three occasions and twice landing in the third slot, Jose moved up to the runner-up position. Shortly after, he scored the 10th win of his pro career at the EVL Prague Pro Championships. But he wasn’t finished for the year quite yet. “I’d always wanted to enter an open pro show, but more so over the last year,” Jose reveals. “People had been speculating how I would do online, and I was curious myself. The more I thought about it, the more I realized that your height and weight shouldn’t be an issue in bodybuilding. Mohamed Makkawy beat Lee Haney early in Lee’s career, and Momo Benaziza beat Dorian. Guys like Danny Padilla, Franco Columbu and Lee Labrada routinely beat taller, heavier men— and I’m bigger than all of them!” Jose targeted the Phoenix Pro, where he won the 212 division last year. Out of 12 men, Jose almost won, placing second and beating men like the 2014 winner, Moe Bannout, and the highly favored Steve Kuclo, in the process.
112
MD
musculardevelopment.com January 2016
YES, HIS ARMS HAVE ALWAYS BEEN DAMN GOOD When you read a training article about a pro with an outstanding body part, odds are that it’s a muscle group that responded well for them from day one. Branch’s legs grew like crazy, as did Wolf’s delts, Johnnie Jackson’s traps and so on. While it’s often a bit more informative and useful to learn how a pro brought up a lagging body part, the reality is that rarely does that particular body part ever become truly impressive. So to stoke your motivation, and especially since we men are visual creatures, we do photo shoots and training articles based on the best body parts of the pros. With that out of the way, I can tell you that Jose Raymond started showing signs of a gift for building biceps and triceps muscles as early as 5 years old. Yes, 5. “My favorite TV show was ‘The Incredible Hulk,’” he recounts. “I used to run around doing the front double biceps pose and growling all the time. Most of the pictures of me taken when I was a kid, I was flexing my arms. My arms, forearms and hands were all disproportionately big when I was little.” And his arms would continue to be exceptional. “By the time I was 10, I had arms the size of 15-year-old kids who trained,” he says. “By 15, they were the size of college-age kids who lifted. And by the time I was 20, they were bigger than anyone’s I knew except for a few high-level bodybuilders in the Boston area.” When Jose started competing as a teen in 1993, all he really had was good arms and legs. His chest, back and shoulders all trailed behind his limbs in development. By the time he started competing as a pro in 2009, he had grown substantially, of course. Yet the disparity remained, to an extent. “I looked around at the other pros in the 202 division, which was still new at the time,” he tells us. “I saw that very few of them had me beat on arms and legs, but a good amount of them had better chests, backs or shoulders. So those were the areas I focused on and worked hardest to improve.” Clearly, he succeeded in that goal. You don’t win 10 pro shows including the Arnold Classic, second in total wins only to Flex Lewis, and achieve the rank of second-best 212-pound bodybuilder in the world, without balanced and even development. But now that he has achieved all that, Jose is back to working his 21-inch arms hard again, with the aim to make them even freakier. Here are his 10 favorite exercises to blow them up.
January 2016 musculardevelopment.com
1. BARBELL CURL
Why he does it: “Barbell curls are he mack daddy of all biceps exercises,” Jose pronounces. As such, hey have been a saple in his arm raining since he was 10 years old. Yes, he has been raining ha long. “I pus your wriss in he fully supinaed posiion so you use as much biceps as possible, and i also allows for he heavies resisance possible.” How he executes it: Some bodybuilders like Arnold were famous for doing heavy chea curls wih a barbell, bu Jose prefers a much sricer stle. “I keep my elbows back so he bar says pre close o my body a all imes,” he noes. “Doing hem his way, I eliminae he fron dels from he movemen and ge more biceps involvemen.” The heavies he goes on barbell curls is 135. 2. ONE-ARM CABLE CURL
Why he does it: “I love hese because he ension on he biceps is consan,” says Raymond. “A no poin is i easier, and here is no sicking poin eiher.” He also likes he fac ha he can ge excellen conracions wihou having o use a lo of resisance. How he executes it: Jose adjuss his body posiion unil he finds he exac angle where he can curl, and he cable forms nearly a perfec verical line as he looks down o he cener of his biceps. “If you find yourself curling eiher in oward your body or away, you need o correc your posiion,” he advises.
MD 113
JOSE’S TRAINING SPLIT Sunday: Ligh back and ches Monday: Heavy quads, ligh hams and calves Tuesday: a.m. – Cardio, abs, posing p.m. – Ches and riceps, 8-10 superses laeral raises and rear dels Wednesday: Back and biceps Thursday: Shoulders and abs Friday: Heavy hams, ligh quads and calves Saurday: Arms ARM WORKOUT Rope Pushdowns Close-grip Bench Press Seaed Overhead Cable Exensions Dip Machine or One-arm Overhead Dumbbell Exensions Alernae Dumbbell Curls One-arm Machine Preacher Curls Barbell 21s Hammer Dumbbell Curls
3. HAMMER CURL WITH ROPE
Why he does it: Jose is diligen abou working all he muscle groups judges will scruinize onsage, and he brachialis is on ha lis. He prefers o hi i wih hammer curls using a rope atachmen and a cable pulley raher han using dumbbells. “Again, i’s due o he consan ension he cables provide,” he shares. “I am able o ge a good srech and a good squeeze on every rep.” How he executes it: Before saring he se, Jose akes a sep back from he cable sack so ha here is ension on he cable a he botom posiion of each rep. He also posiions himself so ha here is a sraigh line from his shoulders down o he ground via he cable. “On any pe of curl, you always wan o be careful o minimize he involvemen of your fron dels, ” he adds. 4 . ONE-ARM MACHINE CURL
Why he does it: Jose doesn’ perform his machine curls wih one hand by choice, exacly. I’s more a case of his anaomy no being compaible wih he sandard wo-arm sle. “If I squeeze ino he machine and grab he bar wih wo hands, my palms face each oher,” he explains. “I need o use one arm and angle my orso a litle bi away from he working arm o ge he proper palms-up hand posiion.” How he executes it: Jose has inkered around wih various curl machines, and his bes be o ge he righ fi is o pu he sea all he way down as a very all man would, hen kneel raher han si on he sea. Wih his riceps fla on he pad, he purposefully curls up and squeezes each rep hard a he op posiion.
114
MD
4-6 x 15 4 x 8-12 4 x 12 4 x 12 4 x 15 4 x 12 3 x 21 3-4 x 10
JOSE’S CONTEST HIGHLIGHTS 2000 NPC USA Championships Lighweigh Winner 2001 NPC Naionals Lighweigh Winner 2004 NPC Team Universe Welerweigh winner 2005 NPC USA Championships Welerweigh Winner 2005 NPC Team Universe Welerweigh and Overall Champion 2005 NPC Naionals Welerweigh Winner 2007 USA Championships Middleweigh Winner 2007 NPC Naionals Middleweigh Winner (acceped pro card) 2009 IFBB New York Pro* Eighh Place 2009 IFBB Europa Supershow Ninh Place 2009 IFBB Alanic Ci Pro Second Place 2009 IFBB 202 Showdown a Mr. Olympia Sixh Place 2010 IFBB Orlando Pro Third Place 2010 IFBB New York Pro Second Place 2010 IFBB Tampa Bay Pro Winner 2010 IFBB Batle o Champions, Harord Winner 2010 IFBB 202 Showdown a Mr. Olympia Fourh Place 2010 IFBB Sacrameno Pro Second Place 2011 IFBB New York Pro Winner 2011 IFBB 202 Showdown a Mr. Olympia Third Place 2012 IFBB Opimum Classic, Shrevepor Winner 2012 IFBB Briish Grand Prix Third Place, 212 2012 IFBB New York Pro Championships Third Place, 212 2012 IFBB 212 Showdown a Olympia Fourh Place 2012 IFBB Sheru Classic, India Second Place, 212 2013 IFBB New York Pro 212 Winner 2013 IFBB Torono Pro 212 Winner 2013 IFBB 212 Showdown a Mr. Olympia Fourh Place, 212 2013 IFBB Phoenix Pro Sevenh Place, 212 2014 IFBB Arnold Classic Fifh Place, 212 2014 IFBB New Zealand Pro 212 Winner 2014 IFBB Korean Pro Second Place, 212 2014 IFBB 212 Showdown a Mr. Olympia Third Place 2014 IFBB Phoenix Pro 212 Winner 2014 Prague Pro Third Place, 212 2015 IFBB Arnold Classic 212 Winner 2015 IFBB Showdown a Mr. Olympia Second Place 2015 IFBB Korean Pro Second Place, 212 2015 IFBB Prague Pro 212 Winner 2015 IFBB Phoenix Pro Second Place *All pro shows except 2015 Phoenix Pro were in the 212 division, which was limited to 202 pounds prior to 2012.
musculardevelopment.com January 2016
5. DUMBBELL CONCENTRATION CURL
Why he does it: Jose used to be all about pushing and pulling heavy weights and make no mistake, he still moves some serious iron. But as the years have gone by, he’s become ar more concerned with working the target muscle as hard as possible. Concentration curls do just that, providing excellent isolation o the biceps when done properly. “This is an exercise you will see me do at just about every biceps workout,” he says. How he executes it: Jose does these the “old-school” way that men like Arnold and Robby Robinson did in the ‘70s. That is, rather than sit down and use his inner thigh as a leverage point, he stands and bends at the waist, allowing the arm to hang down. “Your arm should be straight rom the shoulder to the wrist,” he explains. “I your elbow goes back toward your body or shifs at all during the reps, you’re doing it wrong.”
January 2016 musculardevelopment.com
MD 115
6. ROPE PUSHDOWN
Why he does it: Every riceps workou or Jose begins wih his movemen, as he eels i’s he ideal warm-up. “I les me ge a lo o blood ino he muscle and around he elbow joins, plus my wriss and elbows aren’ in a fixed posiion,” he says. “They’re ree o move in he patern my srucure needs hem o.” How he executes it: Typically, Jose will do hree ses o 15-25 reps, moving up in weigh on each. His ourh se will sar wih he sack and be done as a riple drop se. Raymond also likes o incorporae “pause reps” o urher ignie he inensi on any exension movemen or riceps using a cable. “I I am doing 15 reps, I will do hem in hree groups o five,” he ells us. “The firs five will be normal reps, hen or he middle five I will hold he conracion on every rep or a ull second, hen finish wih he final five reps a normal empo again.”
7. CLOSE-GRIP BENCH PRESS
Why he does it: This is anoher arm-raining saple Jose has been doing since beore he hi puber. “I’s a big-boy exercise,” he says, which is an undersaemen i you’ve ever seen him perorm i. I’ve seen him do ses wih 365 on many occasions, and he has done 405 or 10 reps on video, while on he road in Ausralia no less. “Like he barbell curl, i his he belly o he muscle wih as much weigh as possible.” How he executes it: Everyone’s hand spacing will be jus a litle differen, bu Jose allows his elbows o flare ou and finds a grip ha is neiher oo narrow as o srain his wriss nor so wide as o be more o a ches movemen. “I you can ouch your ches wih he bar, eiher your grip is oo wide or you have your elbows ucked in,” he noes. Normally Jose does sraigh ses o hese, bu he also has an insanely inense version ha’s he perec finish or any ches and riceps session. I’s pre long and drawn ou, which is why we’ve never filmed i or a video. Simply pu, he does 10 reps o a regular-widh bench press, hen immediaely swiches o a close grip or 10. He goes back o a regular grip or nine, hen close grip again or nine, and so on unil he can only ge one rep wih each. “When I was a eenager I could only use 135, bu now I am able o use 225,” he says. I you are brave enough o ry his, I srongly sugges boh using a Smih machine or sae, and going ligher han you possibly hink you should. Trus me— he pump and burn in your riceps, especially when done afer several exension movemens, is absoluely brual.
116
MD
musculardevelopment.com January 2016
8. DUAL DUMBBELL EXTENSION ON INCLINE BENCH
Why he does it: This movemen is relaively new in Jose’s arm-raining arsenal. Five years ago, nagging elbow pain forced him o abandon skullcrushers, which had been a go-o riceps builder for many years. “I was experimening wih some differen hings using dumbbells, and I found his allowed me o reach back furher and ge a beter srech for my riceps, while puting much less sress on my elbows.” Raymond also likes he unilaeral aspec of his movemen. Having a dumbbell in each hand ensures ha boh riceps are working equally hard, raher han a dominan side aking over. How he executes it: Jose lies back on an incline bench, cleaning he dumbbells o he op posiion of a press, bu wih his palms facing each oher in a “hammer grip.” Lowering hem behind his head for a srech, Jose exends boh arms while roaing he dumbbells slighly away from he midline of his body, as shown. This allows for a more complee conracion.
9. DUAL DUMBBELL KICKBACK, FACEDOWN ON INCLINE BENCH
Why he does it: This riceps move is he flip side of number eigh, lierally. I also happened o be he resul of Jose inkering around in effors o come up wih new exercises he could use. I’s essenially jus a dumbbell kickback for he riceps, bu wih wo added benefis. I allows boh arms o be worked a he same ime, and he use of he bench as a sabilizing ool forces sricer form wih less body rocking. “For me, i les me hi he belly of he biceps much beter han a sandard kickback where you’re ben over or kneeling wih one knee on a bench,” says Jose. How he executes it: Jose lies facedown on an incline bench so ha his upper ches is off he pad. Wih a dumbbell in each hand, he assumes he op posiion of a dumbbell row for he las, and keeps his elbows high and locked in place. From here, he exends his arms back and pauses for a conracion on each rep. “The real key o geting he mos ou of his is o pause and flex he riceps a he op,” Jose explains. “You won’ need much weigh. I sugges learning he movemen wih a pair of fives o ge he feel I’m alking abou.”
January 2016 musculardevelopment.com
MD 117
10. OVERHEAD ROPE EXTENSION
Why he does it: Finally, Jose loves overhead rope exensions as a means o hiting he long had o he ri’s, he mea par seen rom behind. For many years, Jose did overhead exensions wih a heavy dumbbell or barbell. Bu jus as elbow pain made skull-crushers more rouble han hey were worh, Jose had o say goodbye o hose and swich over o a more comorable alernaive. How he executes it: Jose rarely does overhead rope exensions as a sand-alone movemen. More ofen, hey’re par o a superse. The weigh isn’ heavy, which is he only way one can spread he ropes apar as you exend. WHAT 2016 HOLDS FOR THE BOSTON MASS
In mid-December, Jose will begin preparing to defend his Arnold Classic title next March. On June 11th, he will make Michela his wife. And in September, he will enter the 212 Showdown at the Olympia as the undisputed number-one contender. And Jose recently signed with BPI Sports, the same company that fellow Massachusetts native and fourtime Mr. Olympia Jay Cutler is with. Jose is very much looking forward to 2016. “I’ve won the Arnold, moved up to second place at the Olympia, did an open show and almost won that, and I teamed up with a great company. It was a great year, and I plan on making 2016 an even better one.”
“I’ V E WON THE A RNOLD, MO V ED UP TO SECOND PL ACE A T THE OLY MPI A , DID AN OPEN SHOW AND A LMOST WON TH A T, AND I TE AMED UP WITH A GRE A T COMPAN Y. IT W AS A GRE A T YE A R, AND I PL AN ON MA KING 2016 AN E V EN BETTER ONE.”
118 MD
JOSE’S BPI CUTLER NUTRITION STACK
Pre-workou: Pos-workou:
1 scoop Amino Pump 2 scoops Toal Isolae 2-4 scoops Toal Carb Meal replacemen: 2 scoops Toal Isolae 2-4 scoops Toal Carb
Ron Harris go his sar in he bodybuilding indusry during he eigh years he worked in Los Angeles as Associae Producer or ESPN’s “American Muscle Magazine” show in he 1990s. Since 1992 he has published nearly 3,000 aricles in bodybuilding and finess magazines, making him he mos prolific bodybuilding wrier ever. Ron has been raining since he age o 14 and compeing as a bodybuilder since 1989, and mainains he popular websie www. ronharrismuscle.com, mos noable or is blog “The Daily Pump.” He lives wih his wie and wo children in he Boson area.
musculardevelopment.com January 2016
0 I P O T E H T
T S E G G I B BODYBUILDING STORIES OF 20I 5
As the year comes to a close, MD continues a tradition with the announcement of the top 10 bodybuilding stories of the year. With so many storylines, the task of narr owing the list to just 10 was perhaps more challenging than trying to rank the top-five finalists at this year’s Olympia. 2015 was a year of triumph and heartbreak. New superstars emerged, seasoned veterans soared and the IFBB brotherhood said goodbye to one of its own. On behalf of all of us here at MD, thanks to EVERYONE who helped make this a year we won’t soon forget! B y
Dan Solomon 10. CRAZY FOR CODY!! We got to know him as a teenager, dominating the competition at the Teenage Nationals, scoring three consecutive titles in the division. His future seemed bright, but few could have imagined how quickly young Cody’s career would reach the next level. In July, at just 20
2012 TEEN NATIONA LS
2013 TEEN NATIONA LS
120 MD
2015 NPC USAS
years old, Cody moved on from teenage competition, entering the NPC USAs. In a remarkable turn of events, the heavyweight from Texas won the overall title, becoming one of the youngest IFBB pro bodybuilders of all time. It’s still unclear when the boy wonder will make his professional debut, but some are calling it the most anticipated pro debut since the arrival of that kid from Colorado back in 2006.
musculardevelopment.com January 2016
9. FLEX VS. JOSE With so much attention on the Phil vs. Kai saga, it’s quite possible that the sport’s most compelling rivalry may actually reside within the 212 division, where Flex Lewis and Jose Raymond have spent the past year on top. While the two maintain a close friendship, their onstage battles have become a high mark on the pro circuit. Earlier this year, Lewis sat in the audience as Raymond won the Arnold 212 title. Six months later, at the Olympia, the two went posefor-pose, with Lewis coming out on top. These two have become the brightest stars in a division that has emerged as one of bodybuilding’s biggest attractions.
8. NPC AND IFBB SHATTER RECORDS In a year that saw the NPC break records in nearly every measurable category, the record books enjoyed a bit of a shakeup on the pro s ide as well. The IFBB Pro League gave away more than $3.4 million in prize money in 2015, more than ever before. Additionally, the popularity of the newer divisions elevated athlete participation through the roof. Ten years ago, a total of 200 IFBB pro athletes competed at the various sanctioned pro events on the 2005 calendar. In 2015, that number jumped to 1,200. Meanwhile, the best of the best competed for a share of a $1.2 million Olympia prize purse. Yep, that was a record too.
January 2016 musculardevelopment.com
MD 121
THETOP 10 BODYBUILDING STORIES OF 2015 5. THE PASSING OF BAITO ABBASPOUR Baito landed on the international bodybuilding scene a decade ago, when he won the welterweight and middleweight titles at the IFBB’s World Amateur Championships. He arrived on the pro scene in 2012, earning a victory a year later at the IFBB’s Nordic Pro in Finland when he outconditioned Lionel Beyeke to take the title. Shortly after scoring a top-five finish at the 2014 Olympia 212, Abbaspour was diagnosed with vasculitis, a rare disease that destroys blood vessels, arteries and veins. Despite an outpouring of love and support from the bodybuilding community, the Iranian-born champion died on August 25 th. Less than a month later, the Olympia 212 Showdown was dedicated to Baito’s memory.
35 years, from 1980 until 2014, . Olympia contest was the biggest women’s bodybuilding. From McLish to Iris Kyle, the show has d a rich history since Joe Weider the event as a way to give women e high-profile opportunity afforded male counterparts. The tradition o an end this year, when Olympia s announced that the Ms. Olympia en removed from the 2015 Olympia d. It was a big blow to the female ilding community, especially ng the news that the Arnold ers had also removed the Ms. tional event from their weekend in us. But the news wasn’t all bad for ies. As it turned out, the crew over s of Strength introduced The Rising x championships— a new women’s ilding event, awarding $50,000 and -new Jeep to the winner.
rt. Three ye o card at the ) showed up Carver easily led a physiq . His rookie s s as one of th
122
MD
musculardevelopment.com January 2016
Arnold Classic provides fans the opportunity to partake in a seminar with Arnold. T Q&A session rarely produces anything noteworthy— just the usual assortment of M Beach memories and the occasional Terminator reference. But this year’s gathering included Arnold’s impromptu, unscripted rant about judging standards and distend midsections. “Call out on those judges!” Arnold declared, “because that’s how you cr change.” The remarks became the biggest story of the weekend, a firestarter on the various forums, securing the former Governor’s inclusion among the biggest stories year. Arnold proved, yet again, that his voice has become as powerful as the physiqu dominated the ‘70s.
e mys er ous c rcums ances a cause e num er- wo o y u er orld to opt-out of his annual clash with Heath. The months and weeks up to this year’s Olympia had been relatively quiet, until Kai Greene made ouncement that shook the bodybuilding world to its core. While details still unclear, Kai’s unexpected absence from the contest quickly became the ta lk pia Weekend. Fans will forever wonder if Kai squandered a golden opportunity e the 14th winner of the Mr. Olympia. Instead of witnessing another epic wn between Phil and Kai, we were forced to come face-to-face with a far more ated side of the industry— otherwise known as the business of bodybuilding. w, Kai makes our list without ever stepping onstage in 2015.
2. DEXTER DAZZLES AT 45 Seven years after winning the 2008 Olympia, Dexter Jackson rolled in to Las Vegas as the oldest athlete in the contest. By the time he left town, the soon-to be 46-year-old was the number-two bodybuilder in the world. Dexter has become one of the most universally celebrated bodybuilders on the planet. His rediscovery of his championship form defies conventional wisdom. The Blade outconditioned the entire lineup, while picking up a few first-place votes along the way. During his post-Olympia tour, Dexter won titles in Madrid and in Prague, bringing his career victory total to 24 … just two wins shy of Ronnie Coleman’s alltime record. When you add it all up, Dexter’s 2015 prize money total eclipsed $400,000— a new IFBB record.
January 2016 musculardevelopment.com
1. PHIL … BY A NOSE!!! When word came in that Phil’s biggest threat was optingout of the contest, most assumed the champ’s fifth coronation would be like a trip to the grocery store— he’d pull his car up to the front, leave the engine running, grab what he needed and head back home. Few predicted that the 2015 Mr. Olympia contest would come down to FOUR closely matched rivals, with the champ failing to create any significant distance between himself and his pursuers. During a post-show visit to PBWRadio.com, head judge Steve Weinberger summed up Phil’s victory with a stunning reminder of how close the contest was: “If it was a horse race, it was just by a nose.” Fortunately for Heath, a nose is all it took to retain the title. But it wasn’t nearly enough to silence his critics. Congrats to Phil on his fifth Olympia title … and for landing on our list as the biggest story of 2015.
MD 123
124
MD
musculardevelopment musculard evelopment.com .com January 2016
JOR MA JOR
DI S TR AC TIO TIO N S TR N
MICHELLE LEWIN BY TEAM MD • PHOTOGRAPHY BY PER BERNAL IFBB Bikini Pro Michelle Lewin has become one of the biggest stars of the fitness industry, industry, with a mindblowing social media following that includes over 6 million Facebook likes. The internationally renowned fitness model and icon has gone from being the girl next door in Venezuela to Miss Worldwide: recognized around the globe for her stunning physical charms and extremely down-to-earth personality.
January 2016 muscular musculardevelopment development .com
MD 125
BROUGHT TO YOU BY
126 MD
musculardevelopment.com January 2016
128 MD
musculardevelopment.com January 2016
NEW Xenadrine CoreTM unleashes a unique, dynamic and powerfully potent ingredient combination that will set a new standard for what a hardcore thermogenic should be. The iconic brand that provides real results is ready to revolutionize the game, again.
“
I’ve taken thermo pills before, but have never come across anything this potent.
”
– yova1, ACTU A L USER REVIEW FROM XEN A DRINE.COM Received product as a free sample
THE FUTURE OF THERMOGENICS
Sought-after ingredients gotu kola, perilla seed, yohimbe bark and forskolin unleash an exhilarating sensation designed for your most hardcore demands. You’ll feel a surge from the very first serving! UNRIVALED SENSORY & ENERGY
Feel the supercharged rush coursing through your body after the very first dose. This sensory surging formula is enhanced with caffeine anhydrous to provide unmatched intensity and energy. POWERFUL WEIGHT LOSS RESULTS
Get ready for real hardcore results. Backed by two scientific studies including one published in the prestigious journal Phytothérapie , Xenadrine CoreTM includes a key weight loss ingredient that helped test sub jects lose 10.9 lbs. in 60 days with a low-calorie diet.1
10 ™
8 6 4
t n e i d e r g n I y e
K
2
PLACEBO
0 1 Average
weight loss with the key ingredient (200mg green coffee) in Xenadrine CoreTM was 10.9 lbs. vs. 5.4 lbs. in a 60-day study with a low-calorie diet, and 3.7 lbs. vs. 1.25 lbs. in a separate 8-week study with a calorie-reduced diet and moderate exercise.
xenadrine.com/core
Facebook logo is owned by Facebook Inc. Read the entire label an
NEW
TESTOSTERONE
By Daniel Gwartney, M.D.
HIGHLIGHTING THE MOST SIGNIFICANT RESEARCH OF
2015 YEAR
IN REVIEW
The greaes empaion is always o look orward and move ahead. However, here is value in looking back a wha has passed, and appreciae he beau o wha you have seen. Several exciing opics were repored on in 2015 relaing o esoserone (T). Among his lis, a ew sand ou as having more significan relevance or promise. T has been a conroversial and polarizing opic o he public, media and healh care proessionals since is incepion. Afer a year o now-challenged and poenially discredied papers ha called ino quesion he sae o TRT (esoserone replacemen herapy) relaive o adverse cardiovascular evens (e.g., hear atacks, srokes, blood clos), litle has been added o he lieraure. Well, oher han a slew o (addiional) papers and sudies ha repored ha TRT did no have any associaion wih adverse cardiovascular evens. 1 Ye, T coninues o ace challenges. Jus beore 2014 ended, he Anabolic Seroid Conrolled Subsance Ac was expanded o include any chemical or produc conaining (or even claiming o conain) an agen ha is eiher an androgen or possibly even chemicals acing on he androgen recepor. 2 This means ha oher han DHEA, which was exemped due o is minimal androgenic or anabolic effecs, all prohormones, designer seroids and producs aduleraed wih acual anabolic seroids are reaed as Schedule III Conrolled Subsances. Thus, anyone ound o be in possession o such agens would be commiting a elony, and i sufficien quaniies were discovered, disribuion-level charges could be filed. The field o prohormones and designer seroids has long needed o be conrolled, bu his encompassing reflex acion could resul in significan (and disproporionae) legal consequences or individuals.
and he liver damage associaed wih 17 alpha-alkylaed androgens, was rejeced or reasons seemingly applied subjecively. 4 Conversaions wih and commens by individuals siting on FDA approval commitees have suggesed ha he commitee members ofen have litle influence over he preordained “recommendaion” o he FDA. Even T producs ha have been markeed or decades have aced urher scruiny. The aoremenioned papers ha used daabases and saisical weighing o produce an associaion beween TRT and cardiovascular disease, which have been criicized by many expers and sand in conflic wih boh a priori research and subsequen reviews, persuaded he FDA o require a “black box” warning on T-based producs warning o he associaion. On a superficial level, i appears ha a criicized, goal-seeking se o papers served o jusi placing addiional barriers o TRT in men. Cerainly, here are cases where TRT has been inappropriaely provided or monioring was no perormed. I is legiimae o be cauious in all reamens, hough he populaions a risk appear o be he aged (over 65), hose wih pre-exising prohromboic (orm blood clos easily) disorders and hose on TRT who are underreaed. 1,5 However, i does no serve he public good o resric access o an inexpensive reamen ha could resolve or reduce numerous common condiions and provide subsanial meabolic and healhy benefis. A las example o he poliical and social environmen agains pracical and affordable TRT is he revelaion ha opical agens are no necessarily saer han injecable versions o T, bu also ha injecable T may have unique benefis due precisely o he eaure ha has been ained as a poenially harmul rai— ha being a period o supraphysiologic T concenraion. 6 Topical T ormulaions have no been as srongly associaed wih mainaining bone densi in men, and cerainly
THE POLITICS OF TESTOSTERONE Pharmaceuical companies looking o inroduce new T-based drugs have also been affeced by he poliical prejudice agains T. The longacing T eser Aveed, which provides TRT or periods o eigh weeks or more beween injecions, was finally approved afer several delays by he U.S. Food and Drug Adminisraion (FDA), and wih uncommon resricions.3 This same drug has been available in Europe or years in a longer-acing orm (due o he higher injecion volume) wih an excellen sae record. An oral T (T undecanoae) called Rexoro, designed o be absorbed hrough he lymphaics, avoiding firs-pass clearance
TWO THOUSAND FIFTEEN WAS A BIT OF A DARK YEAR FOR T AND AAS. SO WHAT LIES AHEAD?
130
MD
are no sough or muscle mass or srengh-enhancing effec. Injecable T esers, primarily he commonly prescribed cypionae and enanhae esers, do provide bone and musclebuilding effec, even when prescribed as recommended by he conservaive guidelines.
PROMISES AND BENEFITS OF T BOOSTERS Despie he abhorrence displayed by he media, poliicians and conservaive proessional socieies oward T, he public sill seeks ou T’s promise and benefis. T boosers have been sough afer and promoed hroughou he hisory o man. 7 This remains rue oday, due o he resriced access o prescribed TRT, expense and is limied indicaions. Many boanical exracs have been shown o induce sexual response among rodens, paricularly aged rodens. Cerain o hese have been markeed o resore sexual desire, arousal and uncion in aged men as well. I is no surprising, given he exremely low hreshold a which sexual dysuncion occurs in humans. I is imporan o appreciae ha human physiology preserves boh lie-essenial and species-essenial uncions a he derimen o growh. I has been reerred o as he “hrive or survive” mechanism, or he heory o “rade-offs.”8 An example in he scienific lieraure is he prolonged lie span o GH-deficien mice, despie having lesser physical rais ha would imply finess. When orced o make a choice, he body sacrifices muscle and non-vial uncions o improve survival during adverse condiions. When condiions are barely suffi cien, he abili o procreae akes precedence over he condiion and srengh o he individual. These are he laws o naure ha have allowed our species o survive periods o drough, amine and war.9
D-ASPARTIC ACID (DAA) Men who are suffering rom a T-relaed loss o sexual desire, or experience erecile dysuncion, are
musculardevelopment.com January 2016
TESTOSTERONE requenly hypogonadal— meaning T deficien. To reverse hese sympoms, again i hey are relaed o T deficiency, requires a very minimal increase in T producion or bioavailabili. A clear example is he recen example o D-asparic acid (DAA). A mirror-like win o he nuriional amino acid L-asparic acid, DAA has neuroransmiterlike uncion in areas o he brain. The effec, as demonsraed in a clinical rial repored in 2009, is an increase o oal T in he range o 30 percen or greaer when given o inerile men wih lownormal esoserone.10 While his is significan— no only saisically, bu also relaed o he meabolic healh o hese men, as well as he sexual uncion and erili o his group— i holds litle value as an ergogenic o young men wih normal o high-normal T.11 In ac, i appears ha DAA acs as a regulaor, raher han a booser o T, bringing T values closer o he mean (average) in men wih high-normal T. Several sudies have called ino quesion is value as a T booser, bu i would be more accurae o sae ha he recipien needs o have a low o low-normal T (and reain he abili o respond wih increased naural T producion) in order or DAA o provide any benefis. These benefis would be limied o meabolic and sexual uncion, and likely no reach he elevaed hreshold necessary o provide an increase in muscle mass or srengh. A large number o he T boosers have similar sories, based upon radiional medicine pracices or anecdoal repors. While i is imporan o realize he value o allowing men wih impaired sexual or erecile uncion he promise o resored poency, he drawback is ha many expec hese producs o exend heir benefis o oher T-relaed uncions (e.g., muscle mass and srengh gains) in young men wih healhy T saus. While i is possible ha a combinaion o producs ha affec several differen regulaory pahways in boosing T producion may be able o provide an anabolic effec, i has no been adequaely proven in any independen rials. Bear in mind as well, many o hese pes o producs have been ound o be aduleraed wih a varie o drugs (e.g., Viagra-like drugs, prohormones, ec.) ha may resul in being disqualified rom ahleic compeiions.12
EXTREME DRUG USE AND HEALTH CONCERNS Mr. Olympia legend Dorian Yaes provided an inerview in which he openly and rankly discussed some aspecs o drug use in proessional bodybuilding, among oher opics. The disclosure revealed ha as expeced, he amouns used by many proessionals o his era were well in excess o wha he pical anabolic-androgenic seroids (AAS) user/misuser would adminiser. However, i was ineresing ha some o he bes were he mos conservaive in heir approach o drug use, monioring he inroducion o new agens such as insulin or growh hormone or he bes doseresponse effec. Unorunaely, he less gifed among hese men appear o have el compelled o pursue higher doses and use a greaer varie o drug pes in heir pursui o size or he sake o size. The era marked by Mr. Yaes’ ile-holding years was exemplified by he increase in sheer size. This lead o a marked jump in no only he dose o drugs used, bu also in he duraion, wih many saying “on” persisenly. Fellow Muscular Developmen columnis Rick Collins, in a phone conversaion ollowing he deah o a close acquainance, asked why i seems so many bodybuilders are dying. His quesion mirrored he basis or a 2014 sudy ha looked a he morali rae o proessional wreslers— “are hey jus geting oo damn big?” 13 The wreslers were ound o be dying a a rae approximaely 15 imes greaer han he general public or cardiovascular-relaed deahs, and he risk o an acceleraed morali (early deah) was direcly relaed o BMI (body mass index). Shockingly, drug-induced deahs (e.g., suicide, accidenal overdose) occurred a a rae over 100 imes greaer han he general public! A 2015 case series rom Ialy repored on AAS-using men who died due o cardiovascular causes.14 Conrary o he wreslers (whose causes o deah included a varie o causes, no jus limied o cardiovascular-relaed deahs), mos o he bodybuilders had BMIs below he obesi cuoff (30); nearly all he wreslers were caegorized as obese by BMI, wih some in severe or morbid obesi ranges. The cause o deah in many o he bodybuilders involved myocardiis (i.e., inflammaion o he
hear), hough nearly all demonsraed cardiac hyperrophy (enlarged hear) wih some having concenric hyperrophy— a patern ha is paricularly dangerous. A las bi o conusion enered he lieraure in regard o he AAS renbolone, highly regarded and commonly used in bodybuilding. Despie a sudy showing he well-known abili o renbolone o build “quali” muscle in regard o body composiion and physique developmen, a shadow was cas in regard o he sae o renbolone.15,16 A sudy looking a he effec o renbolone exposure on neurological condiions showed greaer nerve cell deah in he brain— and poenially, changes similar o hose seen in Alzheimer’s disease. The greaes concern lies more in he environmenal exposure due o runoff rom catle eedlos affecing pregnan women and inans, as much as aduls. I is unclear as o how his relaes o “cycling” pracices seen in bodybuilding.
REFERENCES:
saer and more effecive han ransdermal adminisraion or combaing loss o muscle and bone in older men. Am J Physiol Endocrinol Meab 2015 Jun 15;308(12):E1035-42. 7. Sandroni P. Aphrodisiacs pas and presen: a hisorical review. Clin Auon Res 2001;11:303-7. 8. Barke A, Sun LY, e al. Somaoropic signaling: radeoffs beween growh, reproducive developmen, and longevi. Physiol Rev 2013;93:571-98. 9. Cameron NP, Bogin B (ed). Human Growh and Developmen, 2nd Ediion. Academic Press; June 22, 2012. ISBN-13: 978-0123838827. pp 139-43. 10. Topo E, Soricelli A, e al. The role and molecular mechanism o D-asparic acid in he release and synhesis o LH and esoserone in humans and ras. Reprod Biol Endocrinol 2009;7:120-31. 11. Willoughby DS, Leuholz B. D-asparic acid supplemenaion combined wih 28 days o heavy resisance raining has no effec on body composiion, muscle srengh, and serum hormones associaed wih he hypohalamo-
piuiary-gonadal axis in resisance-rained men. Nur Res 2013;33:803-10. 12. Gilard V, Balayssac S, e al. Deecion, idenificaion and quanificaion by 1H NMR o adulerans in 150 herbal dieary supplemens markeed or improving sexual perormance. J Pharm Biomed Anal 2015;102:476-93. 13. Herman CW, Conlon AS, e al. The very high premaure morali rae among acive proessional wreslers is primarily due o cardiovascular disease. PLoS One 2014;9:e109945(7 pp). 14. Frai P, Busardò FP, e al. Anabolic Androgenic Seroid (AAS) Relaed Deahs: Auopic, Hisopahological and Toxicological Findings. Curr Neuropharmacol 2015;13:146-59. 15. Donner DG, Beck BR, e al. Improvemens in body composiion, cardiomeabolic risk acors and insulin sensiivi wih renbolone in normogonadic ras. Seroids 2015;94:60-9. 16. Ma F, Liu D. 17β−τrenbolone, an anabolic-androgenic seroid as well as an environmenal hormone, conribues o neurodegeneraion. Toxicol Appl Pharmacol 2014;282:68-76.
1. Sharma R, Oni OA, e al. Normalizaion o esoserone level is associaed wih reduced incidence o myocardial inarcion and morali in men. Eur Hear J 2015 Aug 6. [Epub, ahead o prin] 2. Pits J. H.R. 4771 (113h): Designer Anabolic Seroid Conrol Ac o 2014. htps://www.govrack.us/congress/bills/113/ hr4771, accessed Ocober 5, 2015. 3. Tucker ME. FDA approves Aveed esoserone jab, wih resricions. htp://www.medscape.com/viewaricle/821632, accessed Ocober 5, 2015. 4. FDANews.com. FDA Advisory Panels rejec esoserone replacemen herapy. htp://www.danews.com/ aricles/167396-da-advisory-panels-rejec-esoseronereplacemen-herapy, accessed Ocober 8, 2014. 5. Finkle WD, Greenland S, e al. Increased risk o nonaal myocardial inarcion ollowing esoserone herapy prescripion in men. PLoS One 2014 Jan 29;9(1):e85805(7 pp). 6. Bors SE, Yarrow JF. Injecion o esoserone may be
132 MD
A DARK YEAR FOR T AND AAS Two housand fifeen was a bi o a dark year or T and AAS. So wha lies ahead? I is likely ha he poliical conenion and resricions will coninue, especially as 2016 holds he Summer Olympic Games, and he ani-doping agencies and law-enorcemen organizaions hrive (financially) on creaing an ever larger “boogeyman” presence o spors doping. Furher, here are acions aking place, lacking any ransparency (he eernal emp promise o poliicians), ha will likely urher resric access or increase he cos relaed o drugs used in reaing agingrelaed decline, and misused or bodybuilding. Agreemens such as he Trans-Pacific Parnership will make biologics (e.g., growh hormone, myosain inhibior anibodies, ec.) proprieary o selec manuacurers. This means lesser supplies, igher resricions and higher prices. Baby boomers are no longer looking a well-unded reiremens as he sock marke looks prepared o correc and he cos o living is increasing a unprecedened raes; no longer waning a high quali o lie as migh be offered hrough aniaging reamens. Insead, hey are orced o “rade off” aspiraional goals or necessi. ■
musculardevelopment.com January 2016
N E W !
ROB WASLOWSKI EPIQTM ATHLETE
@robwaslowski
TRUSTED PERFORMANCE JUST GOT
BETTER THE EPIQ EVOLUTION H TM
New EPIQ™
STRYKE is our strongest formula to date. It’s formulated with powerful active ingredients to deliver electrifying energy, enhanced focus, and more strength and power. • The
most intense pre-training formula – period
• Ingredients • The
backed by 3 clinical trials – most competitors have none
only pre-workout with free-acid L-arginine, rhodiola & ashwagandha
• Clinical
dose of beta-alanine – most competitors are underdosed
• Clinical
dose of taurine shown to increase performance in endurance athlete
• Based
on research from the University of Stirling & the University of Oklaho
Free-Acid L-Arginine Decreased
Cortisol
Enhanced Enduranc
Enhanced
AVAILABLE AT
EPIQRESULTS.COM Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015
BODYBUILDING science
2015 YEAR
By Michael J. Rudolph, Ph.D. Senior Science Edior
IN REVIEW
INNOVATIVE TRAINING TECHNIQUES FOR MAXIMUM MUSCLE
There are many raining echniques you can use ha suffi cienly rigger muscle growh. However, if you’re looking for a raining edge ha booss muscle growh and power unlike some of he more sandard resisance-raining mehods pically employed, hen here are several of he more im- pressive weigh-raining approaches highlighed by Muscular Developmen in 2015 ha possess an uncanny abili o accelerae muscle growh and srengh. These cuting-edge echniques robusly enhance mechanical ension and meabolic sress wihin he muscle cell for improved srengh, while also simulaing he producion of anabolic hormones ha drive he hyperrophic process, riggering considerable gains in muscle mass as well.
BOOST STRENGTH WITH CLUSTER SETS
ably during heir workou, compared o when he same group o sub jecs perormed he same lifs while using radiional ses. Moreover, a second sudy by Girman e al. 3 also showed ha cluser se raining generaed a lower amoun o lacae while perorming a similar workload relaive o radiional raining. Since lacic acid accumulaion ends o inhibi muscular conracion, he lower amoun o lacae produced while cluser se raining indicaes ha cluser se raining will allow compleion o more repeiions which should, once again, simulae greaer muscle growh.
One o he more impressive muscle-building echniques covered his year in MD involves he use o cluser ses. This pe o raining involves breaking up one complee se ino “mini-ses,” where you only perorm roughly one-hird o he oal repeiions ha you would normally perorm or a complee se. Afer he firs mini-se, you rack he weigh and wai 10 o 30 seconds, hen perorm successive minises unil you surpass he oal number o repeiions ha you would normally perorm wihou inerrupion, by a leas one repeiion. For insance, le’s say you can bench press 275 pounds or five successive repeiions. Well, during a cluser se you would lif he 275 or he firs GET BIGGER, STRONGER AND MORE POWERFUL WITH PLYOMETRIC TRAINING mini-se wihin he cluser or wo repeiions, rack he weigh, wai or 10 o 30 seconds and repea wo more imes, or or wo more mini-ses, Anoher remarkably poen raining ool ha is somewha misunwihin he firs cluser. This would give a oal o dersood, and hereore misapplied, is plyosix repeiions wih 275 pounds, meaning you’ve Here are several of the meric raining. While many believe plyomeric effecively perormed one more repeiion wihin raining involves simply jumping up and down more impressive weight- o improve verical leap perormance, he ruh he cluser se han you normally do during a regular se, wih no res beween repeiions. is correcly perorming plyomeric raining can training approaches induce remendous gains in muscular power highlighted by Muscular ha, when combined wih inense resisance REPLENISHED PHOSPHAGEN SYSTEM IMPROVES WORK raining, can also effecively increase muscular Development in 2015 that CAPACITY size and srengh. Moreover, plyomeric raining The key muscle-enhancing simulus rom possess an uncanny ability can be used o rain more han jus your legs. In cluser se raining ceners on he increase in ac, plyomerics can be used o rain mos body to accelerate muscle repeiions perormed during a cluser se relapars, including he upper body. So, while many ive o a sandard se. This effec has he abili dismiss plyomeric raining as solely or he ahgrowth and strength. o poenly rigger considerable gains in muscle lee, he abili o plyomeric raining o increase growh and srengh. So, wha is i abou cluser muscle size and srengh, especially when used se raining ha allows he perormance o addiional repeiions? I in conjuncion wih weigh raining, makes i a grea raining modali has o do wih he res periods beween mini-ses ha, as I menioned or anyone rying o ge in beter shape. beore, mus be as long as 10 o 30 seconds o suffi cienly resore energy levels wihin he muscle cell. This resored energy capaci hen PLYOMETRIC WORKOUTS uels he addiional muscular conracion required or hose exra repThe sandard plyomeric workou consiss o five o six ses wihin eiions. The requiremen or he 10- o 30-second res period is due o he five- o eigh-repeiion range, and approximaely 90 seconds res he ac ha inense weigh raining mainly burns ATP and phosphocrebeween each se. The mos effecive plyomeric exercises pically aine (PC) o provide he energy required or muscular conracion, and uilize jus your bodyweigh wih no addiional resisance. Some o he 10 o 30 seconds is he exac amoun o ime required o sufficienly more popular and effecive plyomeric movemens include box jumps, 1 replenish he ATP and PC sores wihin he muscle cell. squa jumps and plyomeric push-ups, which are one o my avorie plyomerics ha I add as a finishing movemen on bench press day, INCREASE TRAINING VOLUME resuling in noiceable gains in he bench press.
FOR SUPERIOR MUSCLE GROWTH The improved energy saus wihin he muscle cell brough on by cluser se raining has been shown o increase raining volume capaci. In ac, one sudy by Iglesias-Soler e al. 2 showed ha subjecs using cluser ses increased he oal number o repeiions consider-
134 MD
CORRECT PLYOMETRIC TRAINING UNIQUELY STIMULATES MUSCULAR CONTRACTION Like mos raining mehods, plyomerics mus be done correcly o be effecive. Wih plyomeric raining, ha means he movemen mus
musculardevelopment.com January 2016
BODYBUILDING science be perormed very rapidly o efficienly srech he rained muscle during he eccenric phase. In addiion, he concenric conracion mus insananeously ollow he eccenric phase. 4 The quick srech o he muscle issue during he eccenric phase riggers cerain sensors wihin muscle issue known as propriocepors ha reflexively boos muscular conracion orce during he concenric phase. 5 PLYOMETRICS ENHANCE MUSCLE ACTIVATION O course, enhanced muscular conracion during he concenric phase rom plyomeric work will conceivably conribue o gains in muscle size and srengh on is own. However, he mos powerul raining effec rom plyomeric movemens sems rom he subsanial increase in CNS-acivaed muscular conracion, which no only improves power bu should also yield greaer gains in size and srengh— as enhanced power producion sresses he muscle issue, likely riggering gains in size and srengh. In ac, several sudies show ha plyomeric raining effecively increases muscular conracion inensi due o an increase in neural recruimen o addiional muscle fibers 6,7, which enhances size, srengh and power 8,9, hus validaing he noion ha increased power rom plyomeric raining can drive srengh and hyperrophic gains. COMBINING PLYOMETRICS WITH WEIGHTS SYNERGISTICALLY BOOSTS MUSCLE POWER Because resisance exercise increases he size and conracion orce o individual muscle fibers, while plyomeric raining primarily increases he quani o muscle fibers conribuing o muscular conracion, combining plyomerics wih weigh raining should heoreically provide a synergisic increase in conracile orces by making each individual muscle fiber sronger— while simulaneously increasing he acivaion o hese larger, more powerul muscle fibers, ulimaely resuling in superior srengh producion. In ac, several sudies have confirmed ha plyomeric raining combined wih weigh raining produced vasly superior gains in muscle srengh and power, relaive o using eiher raining mehod alone. 10,11 USE CHAINS FOR STRENGTH GAINS Hanging chains on he bar while lifing weighs may seem like somehing only elie powerlifers do o mainain heir incredible srengh and power. You may also hink ha his medieval-looking apparaus couldn’ possibly have much o a posiive influence on he raining effec, especially compared o all he modern-day machines and equipmen available in mos gyms oday. Well, ruh be old, chains are probably one o he mos effecive ways o increase srengh. The poen influence ha chain-loaded raining has on srengh occurs because properly posiioned chains on he barbell, ha setle o he ground one link a a ime during he descen porion o he movemen, effecively decrease he resisance on he bar as more and more links in he chain res on he ground. On he oher hand, going in he upward
For mos o Michael Rudolph’s career he has been engrossed in he exercise world as eiher an ahlee (he played college ooball a Hosra Universi), personal rainer or as a research scienis (he earned a B.Sc. in Exercise Science a Hosra Universi and a Ph.D. in Biochemisry and Molecular Biology rom Sony Brook Universi). Afer earning his Ph.D., Michael invesigaed he molecular biology o exercise as a ellow a Harvard Medical School and Columbia Universi or over eigh years. Tha research conribued seminally o undersanding he uncion o he incredibly imporan cellular energy sensor AMPK— leading o numerous publicaions in peer-reviewed journals including he journal Nature . Michael is currenly a scienis working a he New York Srucural Biology Cener doing conrac work or he Deparmen o Deense on a projec involving naional securi. REFERENCES: 1. Wells GD, Selvadurai H and Tein I. Bioenergeic provision o energy or muscular acivi. Paediar Respir Rev 2009;10(3): p. 83-90.
136 MD
direcion lifs he chain off he ground one link a a ime, increasing he resisance o he bar hroughou he ascen phase o he lif. When he decrease in resisance rom he chains on he way down adequaely maches he decrease in muscular orce ha naurally occurs during he movemen, or when he increase in resisance rom he loaded chains maches he increase in orce producion in he muscle, he chains effecively provide wha is called accommodaing resisance. The primary resul rom accommodaing resisance is a relaively greaer veloci o he bar hroughou he enire movemen, which is essenial or maximizing srengh, as greaer veloci on he bar hroughou he movemen preerenially simulaes he growh o he more powerul as-wich muscle fibers while increasing neuromuscular effi ciency, which collecively promoes remendous gains in srengh. PROPER CHAIN LOADING In general, when he lif is easier o perorm a he op o he lif and harder o perorm a he botom o he lif, i is amenable o chain-loaded raining, meaning ha he use o chains will resul in accommodaed resisance, which will likely generae srengh gains. These lifs are said o have an “ascending srengh curve,” meaning as you ascend in he movemen, srengh poenial increases. Mos sanding lower body lifs, including he squa and deadlif, have ascending srengh curves, along wih oher common lifs like he bench press— as hey all produce he greaes orce a he op o heir respecive movemen and are, hereore, responsive o chain-loaded raining. In addiion o knowing wha chainloaded lifs o perorm, i is also essenial o know he bes combinaion o ree weigh and chain resisance o use or developing maximum srengh. Several repors indicae ha using 65 o 85 percen o your one-repeiion maximum (1RM) combined wih 15 o 35 percen o he oal load in chains should produce opimal srengh. 12,13,14. PREFERENTIALLY TRIGGER FAST-TWITCH MUSCLE FIBER Because raining wih chains inherenly increases he veloci o he bar, he use o chains plausibly acivaes as-wich muscle fiber conracion over slow-wich muscle fibers. This is based on a wellesablished rule called he size principle, which assers ha more orce producion required by he muscle preerenially acivaes he larger, as-wich muscle fiber. The requiremen or greaer orce producion when bench-pressing a high veloci is based on he simple relaionship beween veloci and acceleraion, where an increase in veloci also increases acceleraion, and according o he well-known equaion (Force = Mass x Acceleraion) he increased acceleraion o he bar increases he orce required o lif he bar. Consequenly, he preerenial acivaion o as-wich muscle fibers rom his raining approach should improve bench press perormance, as as-wich muscle fibers produce much more orce relaive o slow-wich muscle fibers. ■
2. Iglesias-Soler, E., e al. Perormance o maximum number o repeiions wih cluser se configuraion. In J Spors Physiol Perorm 2013;9(4): p. 637-42. 3. Girman JC, e al. Acue effecs o a cluser-se proocol on hormonal, meabolic and perormance measures in resisance-rained males. Eur J Spor Sci 2014;14(2): p. 151-9. 4. Bosco C, e al. Combined effec o elasic energy and myoelecrical poeniaion during srech-shorening cycle exercise. Aca Physiol Scand 1982;114(4): p. 557-65. 5. Chimera NJ, e al. Effecs o Plyomeric Training on Muscle-Acivaion Sraegies and Perormance in Female Ahlees. J Ahl Train 2004;39(1): p. 24-31. 6. Moriani T. Neuromuscular adapaions during he acquisiion o muscle srengh, power and moor asks. J Biomech 1993;26 Suppl 1: p. 95-107. 7. Wu YK, e al. Relaionships beween hree poeniaion effecs o plyomeric raining and perormance. Scand J Med Sci Spors 2009;20(1): p. e80-6. 8. Kubo K, e al. Effecs o plyomeric and weigh raining on muscle-endon complex and jump perormance. Med Sci Spors Exerc 2007;39(10): p. 1801-10.
9. Poteiger JA, Lockwood RH and Haub MD. Muscle power and fiber characerisics ollowing 8 weeks o plyomeric raining. J Srengh Cond Res 1999;13: p. 275-279. 10. Ford HT Jr, e al. Effecs o hree combinaions o plyomeric and weigh raining programs on seleced physical finess es iems. Percep Mo Skills 1983;56(3): p. 919-22. 11. Bauer TW, Thayer RE and Baras G. Comparison o raining modaliies or power developmen in he lower exremi. J Appl Spor Sci Res 1990;(4): p. 115-121. 12. Anderson CE, Sorzo GA and Sigg JA. The effecs o combining elasic and ree weigh resisance on srengh and power in ahlees. J Srengh Cond Res 2008; 22(2): p. 567-74. 13. Bellar DM, e al. The effecs o combined elasic- and ree-weigh ension vs. ree-weigh ension on one-repeiion maximum srengh in he bench press. J Srengh Cond Res 2011;25(2): p. 459-63. 14. Wallace BJ, Wincheser JB and McGuigan MR. Effecs o elasic bands on orce and power characerisics during he back squa exercise. J Srengh Cond Res 2006;20(2): p. 268-72.
musculardevelopment.com January 2016
E ANA BOLIC RESE A RCH U P D AT
ARE COMING! Tred of injecions? I mean, hey hur, righ? Even if you are experienced a i, hey aren’ somehing you look forward o. Unless you have a masochisic side, in which case you can probably skip his monh’s ARU. For everyone else, oday we’re discussing he Vibex QuickSho, a device poised o change he way you injec oil-based drugs. I is being developed by Anares Pharma, whose saed mission includes, “Improve[ing] safe and efficacy profiles by minimizing dosing and reducing side effecs while improving paien compliance.” In oher words, hey are rying o make injecable medicaions easier and safer o use. hey’ve jus had a sudy published using heir device wih esoserone enanhae, and i appears o have been a clear success.1 Will his device really change everyhing? Le’s ake a look. Firs, le’s review he problem his company is rying o address. Oil-based seroids are viscous (hick), and radiionally given by deep inramuscular (IM) injecion. For his pe of injecion, i is usually recommended o use a long and large bore needle. his means somehing along he lines of 1-1.5 inches long and 21-22 grams in hickness. Inramuscular injecion can be echnically challenging, hough, and hus prone o error. his can lead o side effecs for he paien. Inramuscular injecions can also be painful. his reduces paien compliance and in urn, herapeuic effeciveness. he pracice works jus fine, bu paiens and docors alike have longed for a beter soluion. I has driven much of he research ino alernaive delivery mehods (gels, paches, implans, ec.). here has been a change of view on IM injecions in recen years, hough. Researchers have found i clinically accepable o give a small volume (1mL or less) of oil-based esoserone injecions subcuaneously, or in he fa layer beneah he skin. Once hough incompaible wih drugs like . cypionae and . enanhae, subcuaneous (SubQ) adminisraion has been shown o seadily deliver hormone o he blood in quie a similar manner. Injecing here can be done wih a much smaller and hinner insulin needle, and is considerably less (bu sill) painful, given he lower nerve densi. Many HR (hormone replacemen herapy) paiens have swiched over, and some anabolic-androgenic seroid (AAS) users are following sui. Subcuaneous adminisraion increases comfor. Bu we can perhaps do even beter sill.
138
MD
QUICKSHOT, AN AUTO INJECTOR SIMILAR TO AN INSULIN PEN, COULD CHANGE THE WAY MOST PEOPLE TAKE STEROID INJECTIONS. FROM DEUTSCHE BANK 40TH ANNUAL HEALTH CARE CONFERENCE, MAY 2015
Ener QuickSho. his device is an auo injecor, similar o an insulin pen. I works via a spring-loaded mechanism, which is riggered when he unlocked uni is pressed agains he body. I allows a needle o penerae only 2.5 millimeers, ensuring subcuaneous delivery. he spring forces he seroid soluion hrough a small needle, very quickly. How fas? QuickSho is said o clear a full mL syringe (he maximum load) in less han wo seconds! his is ineresing, bu I haven’ go o he bes par. A leas iniially, he device housing was designed o work wih a sandard 27g 1mL insulin syringe. In heory, you should be able o load i wih any oil-based seroid you’d like. Painless, push-buton injecions from now on, anyone? Bu are he QuickSho injecions really painless? he sudy I menioned in he opening suggess so. Here are he quick deails. I was published in he journal Sexual Medicine , and involved giving 50 milligrams or 100 milligrams of esoserone enanhae per week o a group of 29 hypogonadal men (average age, 53). he sudy wen on for six weeks. A he end, a nearperfec 28 of 29 men repored he injecions o be compleely painless. Equally imporan, boh doses of esoserone used in conjuncion wih he device correced he low hormone levels, bringing hem back up wihin he normal range. he 100-milligram injecions in paricular raised serum esoserone o a respecable 895.5 ng/dL (normal is 300-1,100 ng/dL), similar o wha we’d expec wih IM. In shor, i appeared o work as planned.
BY WILLIAM LLEWE LLYN
If you are simply looking at the pounds of muscle gained while using it, you are going to be disappointed. Methenolone is simply not as strong as the more common injectables testosterone, trenbolone and nandrolone. here are sill some big unknowns wih he QuickSho. o begin wih, i is no clear if you will be able o inser your own load ino he housing. We also don’ know if here is a way o reuse i. Anares presens i as disposable, bu perhaps one can manually rese he spring mechanism. If he syringe can’ be replaced, or he device reused, uili in he seroid world would be severely limied. We also don’ know wha he cos and availabili will be. We do know i will be prescripion only. his will iniially limi availabili and proec a high price. If all poenial issues are evenually overcome, which is likely once he echnology is “ou here,” i is possible ha QuickSho (or somehing like i) will change he way mos people ake seroid injecions. I is even conceivable ha such advancemen will change he very landscape of seroid users, opening up he pracice o many who were previously pu off by injecions. Say uned! his could be very big. REFERENCE:
SERUM TESTOSTERONE CONCENTRATIONS WITH 50 MILLIGRAMS (OPEN CIRCLES) AND 100 MILLIGRAMS (CLOSED SQUARES) OF SUBCUTANEOUS TESTOSTERONE ENANTHATE PER WEEK.
1. Kaminesky J, Jaffe J and Swerdloff R. Pharmacokineic Profile of Subcuaneous esoserone Enanhae Delivered via a Novel, Prefilled SingleUse Auoinjecor: A Phase II Sudy. Sexual Medicine 2015;doi: 10.1002/ sm2.80.
musculardevelopment.com January 2016
E ANA BOLIC RESE A RCH U P D AT IS PRIMOBOLAN ANY GOOD? What do you think about Primobolan? Depending on whom I ask, I get completely different opinions. Some like it. A few rave about it. Several others have told me it is junk and a waste of money. I’ve not tried it myself but have thought about it. I’d like to know your opinion. I’m no surprised you’ve been finding such a difference o opinions. People respond o seroids differenly, o course, hough wih Primobolan (mehenolone enanhae) i seems a bi more han ha. Being a “love i or hae i” compound is kind o is hing. I can speculae as o why. Mos basically, he seroid isel is no exremely srong on a milligram-or-milligram basis. I’d say in erms o raw muscle-building poenial, i is he lowes o he common injecables. Deca-Durabolin (nandrolone decanoae) and Equipoise (boldenone undecylenae) are measurably sronger in his regard. We may consider mehenolone “highly anabolic,” bu ha is in he conex o is balance o anabolic o androgenic properies (he classic A/A raio you may read abou). On he same noe, mehenolone is no esrogenic. Even boldenone and nandrolone presen some acivi here. This is imporan, because esrogenici is a rai ha can also suppor muscle growh, as esrogen plays a couple o indirec roles in his process. People seem o be differenly sensiive o esrogen in his
regard oo, which migh play in o he variance o opinion as o how effecive a seroid mehenolone is perceived o be. I believe wheher or no you perceive mehenolone o be an effecive seroid has a lo o do wih how much you use and wha you expec o ge ou o i. Firs, he effecive range seems o sar a 200-400 milligrams per week, hough many venure o 600 milligrams per week and beyond. The higher doses end o produce more noable effecs, o course. Wih regard o how noiceable hese effecs are, I’d say ha i you are simply looking a he pounds o muscle gained while using i, you are going o be disappoined. Mehenolone is simply no as srong as he more common injecables esoserone, renbolone and nandrolone. I is ofen considerably more expensive han hese drugs as well, which is no going o help win people over. This is where a lo o people deermine i is a crappy seroid, I hink. They are spending more and gaining less. Now, i you have appreciably low body a, and are looking or a compound o help you coninue o ighen up he physique while poenially pushing growh a litle urher, you migh view mehenolone differenly. Here, many migh really appreciae he milder nonesrogenic naure o he agen. I’d say he bes way o sum up mehenolone is o say i is a lean builder. I is abou quali, no mass. No a dream massbuilder, bu ar rom valueless.
NANDURABOLIN Have you heard of a steroid called Nandurabolin? It is supposed to be from Egypt. It is Deca, but only 50 mg/ml. That is very low, so I figured the chances were good this wouldn’t be fake. What do you know of this? Does it sound real? Nandurabolin is indeed a legiimae nandrolone decanoae produc rom Egyp. I is made by he Nile Company, much beter known or is esoserone producs. They acually make wo versions o Nandurabolin. Yours is he higher dosage. This produc also comes in a 25 mg/mL dosage, which i you ask me is unreasonably low rom he conex o perormance or bodybuilding use, a leas or men. Even 50 mg/mL can be ridiculous i you wan o use much more han 200 milligrams per week. So, as you guessed, his produc isn’ in high demand. Because o his, you are also correc. I is ar less likely o be counereied han is 100 and 200 mg/mL counerpars. I is jus oo easy or a counereier o duplicae a 200-milligram produc insead. I will be quicker o sell, and ech a much higher price. I can ell you ha I have never locaed a ake version o Nandurabolin. Though i is possible some exis, I hink he produc is jus oo low on he radar. Buying on he black marke is inherenly very risky (I assume, as you don’ sound like you are in Egyp), o course. This means here are no guaranees. ■ Go a quesion or William Llewellyn? You can ask him direcly on he MD websie and have William personally answer your quesion! Go o www. musculardevelopmen.com, MD Forums, MD Saff and Pros, Q and A or William Llewellyn.
Nandurabolin is a legitimate nandrolone decanoate product from Egypt.
140
MD
William Llewellyn’s books (ANABOLICS, UNDERGROUND ANABOLICS and SPORT SUPPLEMENT REFERENCE GUIDE) are now available as e-Books on Amazon, Barnes & Noble and iTunes.
musculardevelopment.com January 2016
MUSCLE TECH research report
BY TEAM MUSC LETECH RESEARCH AND DEVELOPMENT
MAKE MASS YOUR MISSION WE BREAK DOWN WHY ALL-NEW MISSION1 PROTEIN BARS ® FROM MUSCLETECH ARE THE CLEANEST ADVANCEMENT IN FUNCTIONAL NUTRITION TO HELP YOU BUILD SOLID MASS TM
Besides a solid raining program, geting enough proein is he single bigges facor in seeing resuls. The Inernaional Socie of Spors Nuriion recommends a daily proein inake of 1.4 o 2 grams per kilogram of bodyweigh for bodybuilders— his means a 90-kilogram (or 200-pound) bodybuilder would need o consume 180 grams of proein daily o mee his requiremen. Bu neting his much proein can ge boh imeconsuming and expensive if you’re cooking up mounds of chicken breass, seak and eggs on a regular basis. Tha’s why many bodybuilders have a high-proein bar in heir mass-building arsenal as a convenien opion when hey’re rushing hrough heir day and need a quick hi of nuriens o suppor recovery and growh. Bu choosing he righ proein bar when you’re looking o build lean muscle can be an uphill batle. Mos bars on he marke are packed wih eiher sugar or sugar alcohols, making hem essenially candy bars ha add litle nuriional value o your musclebuilding die. So wha should you
142
MD
look for in a proein bar? To sar, you’ll wan o make sure i delivers he highes quali milk-delivered proein sources ha supply all he essenial amino acids you need o build muscle. Researchers emphasize he imporance of complee proein sources like dairy for building muscle, since hese have he highes biological value. This means your body can make beter use of he proein o help you pack on muscle, unlike he inferior proein sources such as collagen. Researchers agree ha whey, for example, is among he bes proeins in erms of digesibili and assimilaion in he body, and also supplies plen of leucine and BCAAs o help rigger and susain proein synhesis. A good bar should also help you mee your increased calorie requiremens when you’re raining o build muscle. And for lasing energy, you’ll wan a bar ha packs a on of fiber. MuscleTech® researchers have perfeced a bar ha combines clean, quali calories wih an incredible flavor profile ha beas he sugar-loaded junk saura-
ing he marke. Mission1 TM Proein Bars deliver up o 21 grams of he highes quali whey and milk proein isolaes and up o five grams of ne carbohydraes, wih only one gram of sugar and zero grams of sugar alcohols. They’re sweeened wih sevia and have no arificial flavors or colors, making hem he cleanes bars you can pu in your body when you’re puting in work. Oher bars on he marke can have up o four grams of sugar and six grams of sugar alcohols, are packed wih arificial flavors and colors, and conain inferior proein and carb sources, making hem litle more han candy bars ha have no place in a clean muscle-building die. Tha’s where Mission1 TM Proein Bars are differen. If you’re serious abou geting resuls, you should never miss an opporuni o op up your nurien sores and give your muscles wha hey need o recover and grow. Having a convenien, proein-packed opion like a Mission1TM Proein Bars when you’re rushing hrough your day is a good way o sop caabolism while simulaneously promoing muscle-building, so make i a non-negoiable par of your mass-building die. ■
MUSCLETECH® RESEARCHERS HAVE PERFECTED A BAR THAT COMBINES CLEAN, QUALITY CALORIES WITH AN INCREDIBLE FLAVOR PROFILE THAT BEATS THE SUGAR-LOADED JUNK SATURATING THE MARKET.
musculardevelopment.com January 2016
N ! I E Z A T M S A G
A T
FLEXIBLE FORMULA! For Active Individuals
20 g
4 .5 g
WHEY PROTEIN IN 1 SCOOP
BCAAs
For Serious Trainers
4 0g 9 g WHEY PROTEIN IN 2 SCOOPS
0 ASPARTAME & TRANS FAT
MADE IN THE
FROM DOMESTIC
& INTERNATIONAL INGREDIENTS
VALUE IN AMERICA PREMIUM PROTEIN AT A SAM’S CLUB PRIC You
deserve a premium protein without the premium price. Powered b instantized, ultra-filtered whey for easy mixing and amazing taste, Premiu Whey Protein Plus delivers the best-in-class formula you deserve, at a valu price you want! And since it’s from the makers of MuscleTech®, you get a enhanced formula for incredible results. Build the body you want witho spending a fortune. Get Premium Whey Protein Plus at your local Sam’s Clu
Builds lean muscle better than regular whey1 Accelerates recovery after exercise Tastes amazing and mixes instantly
Subjects combining the core ingredients in MuscleTech ® Premium Whey Protein Plus (creatine and whey protein) with a weight training program gained 70% more lean muscle than subjects using regular whey protein (8.8 vs. 5.1 lbs.). Read label before use. © 2015
1
RAINING CAMP
ARE SPLITS OR FULL-BODY ROUTINES BEST FOR BEGINNERS? DO YOU BELIEVE THAT BODYBUILDING BEGINNERS CAN MAKE GOOD PROGRESS ON A SPLIT ROUTINE WHERE THEY TRAIN ONE OR TWO BODY PARTS A DAY WITH MULTIPLE EXERCISES FOR EACH, OR WOULD MOST BE BETTER OFF STARTING ON FULL-BODY ROUTINES DONE EVERY OTHER DAY WHERE THEY JUST DO A FEW BASIC COMPOUND MOVEMENTS? I ASK BECAUSE I DON’T SEEM TO SEE ANY BEGINNERS DOING FULL-BODY ROUTINES WITH THE BASICS ANYMORE.
DEXTER
jackson or a beginner, I don’ see he poin in rying o work he whole body a once. I am a firm believer in using he barbell basics, especially or beginners and inermediaes. The way I would have a beginner rain is o do hree days on, one day off, spliting he body ino pull, push and leg days. I would do he pull day firs so ha you aren’ deadlifing and squating on consecuive days. So day one would be deadlifs, chins, barbell rows and dumbbell rows. Day wo would be fla bench, incline bench, dips and skull-crushers. Leg day would be day hree, wih squas, leg presses, siff-leg deadlifs, leg curls and cal raises. This way, every body par would ge hi wice a week, or echnically wice every eigh days. A beginner could sick wih ha rouine or anywhere rom wo o six monhs and build a good base, beore spliting he body up ino more days and doing more exercises or each body par.
When you are jus saring ou, you need o spend a litle ime jus learning all he basic exercises. Too many guys sar ou on machines, which is wrong in my opinion. Free weighs orce you o learn balance and coordinaion, so you should sar off wih hose— using ligh weighs, o course— learning how o do bench presses, squas, deadlifs, barbell rows and miliary presses. You need o learn how o eel he muscles work oo, beore you go off and sar doing a spli rouine o one or wo body pars a a ime. I would never advise a beginner o sar raining he way I or he oher pros do now, afer we have been raining or 10 or 20 years. When I sared ou, I divided my workous up ino hree days, and I would rain every oher day or more ofen, hree days a week. So on Monday I did ches and arms, Wednesday was back and dels and Friday was legs. When you are saring ou, you ge very sore and you need more ime beween workous. As ime wen on, I spli he body up ino more raining days and would rain our or five days a week. My body could handle more work, and I was able o pu more effor ino each body par. Tha’s a good way o do i.
144
MD
wolf musculardevelopment.com January 2016
mCCarver
Doing a whole-body rouine can be producive, bu I’d ay really only or a oal beginner who needs o learn he asics o orm and needs o build up a base o srengh. aybe a beginner could do somehing like ha or abou monh or wo. Afer ha, I would sill wan o see hem ocusing on he basic compound movemens or he mos par, bu I would divide he body up. Tha would be push days where you would rain ches, shoulders and riceps, pull days or back and biceps, and a leg day. The reason I don’ eel ha ull-body rouines would be a good idea is ha i’s jus oo much muscle mass o work in one workou. Even i you were only doing a couple o exercises or each body par, you would sill be ried by he ime you go o he las one or wo body pars. You can only pu ou so much effor a once. By dividing he workous ino hree differen raining days, you are able o ocus your energy and effors a lo more effi cienly on hose areas. You could also use more volume or he individual muscle groups because you aren’ pacing yoursel he way you would i you had o ge hrough he enire body a every workou.
BRANCH
warren
When you’re a beginner, you’ll make progress on jus abou anyhing as long as you’re raining hard. I sared off as a eenager doing a ull-body workou, jus because I didn’ know any beter. I was looking o see all he differen exercises he big older guys were doing, and I would do hose. I really didn’ occur o me or a litle while ha I probably shouldn’ be doing all o hem every ime I wen o he gym. I would ake me well over wo hours, maybe more like hree. Bu I sill hink i’s a really good idea or beginners o do a rouine ha’s made up o jus a ew basic lifs so hey build a base. I shouldn’ ake more han around wo monhs o ha beore you’re ready o move on o more o a sandard spli where you rain jus a couple o body pars a a ime.
“When you’re a beginner, you’ll make progress on just about anything as long as you’re training hard.” –Branch Warren January 2016 musculardevelopment.com
MD 145
RAINING CAMP
EATING TO STAY ANABOLIC HOW LONG BETWEEN MEALS? I HAVE HEARD THAT YOU ARE SUPPOSED TO EAT EVERY TWO HOURS TO STAY IN AN ANABOLIC STATE. OTHERS ADVISE THAT YOU EAT EVERY TWO TO THREE HOURS. I GUESS YOU SHOULDN’T GO MUCH LONGER THAN THAT, BUT DOES IT REALLY MATTER IF YOU EAT EVERY TWO HOURS OR EVERY THREE, AS LONG AS YOUR TOTAL PROTEIN INTAKE FOR THE DAY IS THE SAME?
You have o hink no only in erms o how many hours apar your meals are, bu also how large hose meals are. As a bodybuilder, you don’ wan o ea very large meals excep on special occasions. Eaing smaller meals more requenly, like every wo, wo and a hal or hree hours a he mos, will boos your meabolism. Your ood will be digesed more effi cienly, and you will be able o absorb and uilize more o he nuriens. I suppose i doesn’ make much difference wheher your meals are wo or hree hours apar. Me mysel, I like o space hem wo o wo and a hal hours apar. Tha’s where I am able o diges hem properly and build up enough o an appeie o ea again.
DEXTER
jackson
wolf Le’s sar by agreeing ha he way mos people ea, hree meals a day, is no going o be enough or bodybuilders. Le’s say you are 200 pounds, and you need 300 grams o proein a day. Even i you could ea 100 grams a once or hree meals, I doub your body could use all o ha a once. So we need o divide up he servings ino five or six meals. I you do he mah and see how much ime you have beween waking up and going o sleep, ha gives you a good idea o how much ime can go by beween meals or you o hi he oal number o meals you need. I hink beginners don’ need o ea as ofen as more advanced rainers, because hey aren’ puting oo many demands on heir bodies ye. When hey sar raining more ofen, raining harder and wih more volume, heir meabolism will speed up and hey will need more ood, and more ofen. Anoher hing o hink abou is wheher you are eaing o ry o gain, or eaing o ge leaner. I know in he off-season, I usually go hree o our hours beween meals because I ea more a each meal, and because I have more hings like red mea and pasa ha ake longer o diges. When I die, he servings are smaller and he ood is very low in a. Somehing like chicken breas or whie fish along wih whie rice goes righ hrough me. I ge very hungry jus abou every wo hours on he do. I don’ hink you should ever go five o six hours beween meals. Tha’s definiely going o pu you a risk o losing muscle mass because o caabolism.
146 MD
musculardevelopment.com January 2016
BRANCH
warren I don’ hink i maters. I have my proein oal or he day and I divide i up ino six meals. Tha’s wha I need o ea rom he ime I wake up unil he ime I go o bed. Since I don’ sleep more han six hours a nigh a he mos, someimes ha means I ge ha las meal really lae. Ideally, I ea a some poin wo o hree hours afer I finish my las meal. When I am in my final 12 weeks leading up o he Mr. Olympia, I don’ fly anywhere. I’s all local appearances. Tha way, I can say perecly on my meal schedule. When you ravel, suff happens ha you can’ always prepare or. Flighs ge delayed or canceled. I bring meals wih me, bu here have definiely been imes when I had o go five or even six hours beween meals due o unoreseen circumsances. I do my bes no o sress ou over i, because ha jus makes hings worse. And o course when I go huning, I don’ sop every wo hours o si down and ea a meal. My advice is o be as consisen as you can wih your eaing, every day. Ge all he proein, carbs and healhy as you need. I you are able o ea every wo hours and you have he appeie, do i. I you can only ea every hree hours, ha’s wha you have o do. You would wan o ea a litle more a each meal i you are eaing five a day versus six. I do hink you are really pushing i i you only ea our meals a day, hough, and eaing hree meals a day like a regular person absoluely won’ cu i or bodybuilders. Tha means you are going our o six hours beween all your meals, which is oo long.
“It’s really an individual thing, and I think it has a lot to do with your metabolism and your appetite. As far as staying anabolic, I don’t think you’re at as big of a risk of losing muscle as most people seem to think.” –Dallas McCarver
mCCarver January 2016 musculardevelopment.com
I’s really an individual hing, and I hink i has a lo o do wih your meabolism and your appeie. I’ve known some very large men who go huge by eaing our big meals a day, which were a leas hree hours apar i no more. I’ve also known guys who ae seven or eigh meals a day. I hink I recall ha Dorian Yaes used o ea our meals and drink wo shakes every day. As ar as saying anabolic, I don’ hink you’re a as big o a risk o losing muscle as mos people seem o hink. Unless you’re someone wih a super-as meabolism and you’re sarving wo hours afer every meal, I’m sure you can go hree hours beween meals and you’ll be fine. I personally average wo and a hal hours beween meals. I hree hours go by and I haven’ eaen, somehing is wrong! I’m usually sarving by hen. You also have o consider wha’s in he paricular meal. A meal ha’s lower in a like whie fish and rice is going o diges much aser han a meal like a seak and a poao. And i you go and ea somehing like pizza ha’s loaded wih a and carbs, you migh no even eel remoely hungry or a leas our hours. So o jus say, “ea every wo hours” or “ea every hree hours” is silly. There are variables you have o look a. Bu you make a good poin abou he proein oal. Tha’s probably a lo more imporan in he long run.
MD 147
RAINING CAMP
KAI’S 2015 OLYMPIA NO-SHOW ALTHOUGH ALL THE FACTS HAVEN’T BEEN MADE PUBLIC AND MAY NEVER BE, WE DO KNOW THAT KAI GREENE DID NOT COMPETE AT THE 2015 MR. OLYMPIA CONTEST WITH YOU. SPEAKING PURELY AS A FELLOW PRO ATHLETE, DID IT UPSET YOU TO SEE HIM LET DOWN HIS MILLIONS OF FANS AROUND THE WORLD WHO WERE HOPING TO SEE HIM CHALLENGE PHIL HEATH AGAIN? DID HE MISS A CHANCE TO BEAT PHIL? AND HOW LONG BEFORE THE EVENT DID YOU SIGN THE CONTRACT TO COMPETE IN THE O LYMPIA?
Dexter Jackson
I didn’ upse me ha Kai didn’ sign he conrac and didn’ compee, because I undersand ha his is a business. His ans should undersand ha oo. I believe i all had somehing o do wih his new supplemen line ha he was launching, and he was jus looking ou or ha. Kai probably won’ be compeing or oo much longer, so ha company ha he’s rying o make a success is going o be his livelihood. I’m sure he waned o compee, bu or whaever reason i didn’ make good business sense. Now, do I hink he missed a chance o bea Phil? Nope. Firs he would have had o bea me, and personally I doub he could have. I’ve added some new size since he las ime he compeed wih me, and my condiion was on poin, oo. Honesly, unless he brough somehi ’ beore rom him, I hink he ould have been hird place. As or he conrac, I igned mine a leas hree monhs beore he sh w.
Branch Warr n
I hae o speak or anyo e else, and I don’ know he deails abou wh Kai didn’ compee. I know ha or me, I wouldn’ leave my ans hanging i I knew ahead o ime I wasn’ going o compee. Again, I don’ know i ai ever inended o compee his year or no. Whaever, ha’s on him. And I will be ones. As a compeior, I was glad he idn’ compee. He’s very hard o ea, so i mean ha everyone e se excep Phil moved up a spo . I do hink Kai missed a gre opporuni his year o be Phil. I like Phil as a person, bu his was he wors I hi k I have ever seen him. I kne i when we all sared pumpi g up Friday nigh beore he judging. H looked smaller han usual, and his condiion wa off wha he usually brings. He definiely lef h door open and Kai could have walked righ hr ugh. I hink Dexer almos had Phil his year. P rsonally, I would have had him winning base on w a I saw r g here onsage. When did I s ign my conrac? I signed i wo days afer he Alanic Ci Pro. I could have signed i earlier based on poins, bu I didn’ wan o go ino he lympia on poins. I was deermined o quali, o quesions asked wih a win, and I did.
148 MD
Dallas McCarver
I really have no idea why Kai didn’ compee. I heard 100 differen rumors and supposed reasons, bu Kai never came ou and gave his explanaion. One hing I can say afer having lisened o him alk in person and in videos is ha he’s definiely he pe o man who hinks hings hrough. So or him o decide no o compee, Kai mus have el i would benefi him in oher ways more so han doing he show would have. I do eel or his ans, because hey had been waiing a whole year o see him go up agains Phil again. I can’ say i he missed his chance o bea Phil because we don’ know wha Kai would have looked like his year and i ha would have been enough. As or my Mr. Olympia conrac, I go i in he mail a ew days aer I qualified by winning he Caliornia Pro in June. ’ , a week.
Dennis Wolf
I have no idea why Kai would no sign he conrac. We’ve all signed i a bunch o imes already in he pas, and I can ell you here was nohing new ha I saw. Bu in any case, yes I do eel badly or his ans. Kai has one o he bigges an b ases o any o us, maybe even he bigges. I eel i was disrespecul o hose millions o ans who waied all year o see heir avorie bodybuilder compee. We all compee o win and or he prize money, bu we also do i or he ans. Wihou hem, here would be no Mr. Olympia cones, and no spor. We would all be doing his as a hobby, no a career. The ans didn’ undersand why Kai wasn’ compeing, because he wouldn’ say, so hey sared a lo o rumors abou him no being allowed o compee. I am pre sure even i he had signed he conrac he day beore judging, Robin Chang would have le him compee. Robin does an amazing job wih he Olympia Weekend promoion, and he wans wha is bes or he even and or he ans. Did Kai miss his chance o bea Phil? We will never know. As usual, Phil was off on Friday and looked a lo beter on Saurday. I el all o us in he op our bea him Friday nigh. The bes I eel Kai has ever looked a he Mr. Olympia was in 2012. I he had shown up looking like ha his year, here is a good chance he migh have finally go he ile. As or my conrac, I signed i back in June. I had qualified by being in he op five las year, plus I won wo more shows afer he 2014 Mr. Olympia ha each qualified me or 2015.
“I am pretty sure even if he had signe the contract the day before judging, Robin Chang would have let him compete. Robin does an amazing job with the Olympia Weekend promotion, and he wants what is best for the event an for the fans.” –Dennis Wolf m sculardevelopment.com January 2016
OLYMPIA LEGENDS
The Gifed One BY RON HARRIS
WITH 5-TIME MR. OLYMPIA PHIL HEATH
AR T 2 Phil Heath was signed to an exclusive publishing contract with Weider/AMI shortly afer his stunning Overall win at the 2005 NPC Junior Nationals, and a couple months beore he turned pro at that year’s USA Championships. Thus, only writers or those publications have had the chance to interview him or more than a decade now. However, I did have that privilege in early June o that year, when the biggest title Heath had won thus ar was the NPC Colorado State. It’s interesting to look back now at that interview, given that he is currently a five-time Mr. Olympia champion. ON HIS VERY EARLY WEIGHT TRAINING AND GAINS: “I sared weighlifing as par o my baskeball condiioning a he Universi o Denver in 1998. Our raining was almos all powerlifing and Olympic lifing, which laid a grea oundaion or srengh. We did a lo o squas, deadlifs. And clean and jerks. In he firs wo monhs o reshman year, beore we sared he season, I was weigh raining five days a week on op o having hree-hour pracices on he cour. Bu because I was eaing a lo o good caeeria ood, in ha ime I managed o go rom 155 o 175 pounds. I looked like a compleely differen person.” HOW BASKETBALL LED TO BODYBUILDING: “Tha all happened once my baskeball career came o an end. I was my las year playing Division I, and I was being scoued by a ew NBA eams. I had a ryou wih he Phoenix Suns, bu i didn’ lead o anyhing. Around ha ime I saw he 1998 Mr. Olympia cones and was jus blown away by Flex Wheeler. I said, ‘Wow, ha dude is he shi! He’s he man. He looks perec— healhy and ahleic.’ I used o see him and Shawn Ray on ESPN, and always hough i would be grea o have a physique like ha. Bu i wasn’ unil baskeball was over ha I really sared hinking abou geting serious abou bodybuilding. I sared working ou wih a couple o guys a my gym, and one o hem was compeing a he 2002 Colorado Sae cones. I wen o wach him and I was hooked. Looking up a he guys compeing, and knowing wha I looked like wih barely any raining, I realized ha I could do very well. Claude Groulx ( note: now retired IFBB Pro rom Canada who won the Masters Mr. Olympia ) was he gues poser, and in he lobby some kids saw me in my sleeveless baskeball jersey and asked me o compare biceps wih Claude. I didn’ wan o, bu i urned ou my arms were as big as his, even hough I weighed only 185 pounds. Claude old me ha I had loads o poenial. So on Oc. 8, 2002, I had my offi cial ‘beore’ picures aken. Tha was he day I decided o become a bodybuilder.” ON HIS FIRST CONTEST: “My raining parners worked securi a a club, and I also sared working here. They were always rying o ge me o flex my arms or show my abs or he girls. Wha hey were really doing was rying o help me ge used o flexing in ron o people so ha compeing wouldn’ seem so oulandish. They finally alked me ino compeing in he 2003 Norhern Colorado. I was
150 MD
more nervous ha day han I had ever been beore in my lie. The ironic hing was ha I had played baskeball and hrown ree hrows in ron o 20,000 people, playing eams like Ohio Sae and BYU, and ha had never bohered me. I came ou onsage wih his big scowl, figuring ha looking mean would cover up how scared I was. The only hing ha broke my demeanor was ha some lady up a he ron yelled, “Smile, you’re beauiul!” A ew women whisled and hollered, and I couldn’ help bu break ino a smile. “This bodybuilding hing was ough, because I had always played eam spors. This was he firs ime ha I would be up here all by mysel, and I was errified. Bu a 192 pounds afer only our weeks o dieing, I won he Novice, he Open Ligh-Heavyweigh and he Overall. I go mobbed afer he show and I el like a rock sar. I was so overwhelmed ha I cried all nigh. Bu I also knew ha his was somehing I was mean o do. I had ound my rue alen.” And ound i he had. Twelve years laer, ha scared kid is now a five-ime Mr. Olympia champion who appears o be well on his way o possibly ing he record o eigh wins joinly held by Lee Haney and Ronnie Coleman. I’s rue ha he always had asounding geneics ha only needed he righ simulus o be revealed, bu hopeully hese quoes rom Phil made a decade ago show ha even he absolue greaes a wha hey do had o sar somewhere. ■
musculardevelopment.com January 2016
LYMPIA LEGENDS
A CUT ABOVE
WITH 4-TIME MR. OLYMPIA JAY CUTLER
BODYBUILDER’S SKIN REGIMEN Hello, Jay! I was wondering i you could ell me wha skin regimen you did when you firs sared bodybuilding? I know you ake five showers a day. Now, I do his also, bu did you ever break ou when you sared? I drink los o waer (2 gallons a day), an abou hree o our imes a week, use an anibacerial soap and wear loose clohes. I have naurally oily skin, and I know his is a geneic hing. I’m so dedicaed and have been raining or almos five years now. I’m so happy wih he amoun o muscle I have pu on, bu his acne is driving me nus! I’m 22 years old, jus so you know I’m pas my eenage years. Well, I did break ou some when I was younger. In ac, I sill do— bu only i I don’ shower afer I’ve been sweaing. Tha seems o be he bes prevenive measure or me— los o showers! Bu ha’s no enough or you, i seems. I guess low-dose Accuane migh be he bes choice or you. One hing you never menioned was wheher or no you have seen a dermaologis. Your issue sounds like i’s a legiimae medical case, so go ge an appoinmen and ge i aken care o. TRAIN SHORTER AND REST So I’ve sared working wih a really knowledgeable and successul nat bodybuilder o bring up my weak pars and generally ge cones ready. His heory o raining is simulae no annihilae, high inensi and quick sessions abou 30 minues long. Wha’s your ake on his? I agree wih i compleely. Unless I am raining wih a parner, I can complee a workou in 30 o 40 minues, even or a larger muscle group like back. I spli quads and hams up ino wo differen workous, so I finish hose in he same amoun o ime. Res periods or me are usually only around 45 seconds, so I can easily do 15 ses or shoulders in 20 minues. I should add ha here are exercises like squas where I do res longer. And i does make sense o rain a litle heavier and ake longer res periods a cerain imes, oo. Bu generally speaking, you should be able o ge ino he gym, warm up and hen hi a body par hard and as. Training is wha simulaes he muscle o grow, bu you also need o respec he process o recovery and growh. The more ime you spend raining, he less ime you have o recover and grow.
January 2016 musculardevelopment.com
LIFTING WITH A TORN ROTATOR CUFF Jay, I have a orn righ roaor cuff. I know ha’s wha i is because i happened o my lef shoulder abou 10 years ago and I had surgery o repair i. The hing is, I am currenly wihou healh insurance so I can’ even cover he cos o geing an MRI, much less surgery. I’m rying o ge a beer job wih benefis. In he meanime, I can’ go heavy a all on pressing movemens or ches, and overhead presses or shoulders are ou o he quesion compleely. I’m no so “THINK OUTSIDE THE much worried abou losing my pecs because BOX. TRY THINGS hey are pret hick, bu I don’ have he wides LIKE SUPERSETTING dels in he world and losing size rom hem is really going o make me look paheic. Do you DUMBBELL LATERALS hink i’s possible or me o a leas mainain WITH MACHINE wha I have wih laeral movemens? I should say ha I can go very ligh on machine shoul- LATERALS, OR SLOWING der presses, bu I do mean very ligh— like a YOUR REPS WAY DOWN weigh I can ge or more han 20 reps even TO MAKE A LIGHT WEIGHT afer doing all my laerals. You have a sabili issue, so you’re smar o FEEL HEAVIER.” avoid any overhead pressing wih ree weighs. I’s good ha you can do laeral raises, because here are a ew excellen variaions o choose rom. Besides he sandard dumbbell laerals, you can also do machine laeral raises or use cables. I like cable laerals a lo. You can do hem in ron o he body or behind. I preer doing hem behind he back because you ge a beter srech a he botom. Cables in general allow you o eel coninuous ension hroughou he whole range o moion, somehing ha isn’ possible wih dumbbells. You should be able o keep your shoulder size or even add more. Try using differen rep ranges rom week o week, doing drop ses or come up wih superses o shock he muscles. Think ouside he box. Try hings like superseting dumbbell laerals wih machine laerals, or slowing your reps way down o make a ligh weigh eel heavier. Keep working on geting ha healh insurance so you can ge ha cuff fixed, bu in he meanime you should be OK. ■
MD 151
OLYMPIA LEGENDS
The Animal Kingdo WITH 8-TIME MR. OLYMPIA LEE HANE
THOUGHTS ON THE MR. OLYMPIA PHIL MAKES IT 5 IN A ROW Firs off, I wan o say ha I was very pleased wih wha I saw in he op our men. All had very nice lines, balance and symmery. Tha’s exacly wha bodybuilding is crying ou or righ now. The op wo, Phil and Dexer, have absoluely beauiul shape and lines and exempli hose ideals. From he ron, I hough boh Dexer and Shawn Rhoden gave Phil a real run or his money his year. I was when hey urned around ha Phil edged hem ou. I do agree ha his was no he bes version o Phil we have seen. He was a bi sof in he midsecion. Boh Dexer and Shawn had him here. Bu you need o knock he champ ou, and even Dexer couldn’ deliver ha knockou punch. Special menion should be given o Big Ramy in fifh place. He has all he size he will ever need, and he sill has a nice aper and a small wais. No one else looks like his man! All he needs o do now is work on muscle quali and deail. The sky could be he limi or him, as he is sill young in he spor. Wih five iles, here is now he quesion o wheher Phil will be able o ie he record o eigh Mr. Olympia wins held by mysel and Ronnie Coleman, and possibly surpass i wih nine or more iles. Tha’s ough o say. I sill eel Kai has he bes chance o beaing him. I he comes back in 2016 a litle ligher and wih his bes-ever condiion, he has he combinaion o mass and shape ha could do i. He’s he only man ou here now who can mach Phil in he back poses. Bu Phil has his peaking down o a science a his poin in his career. No mater how good Kai looks, he would have o go o batle o ake ou Phil. And or he sake o he ans and he long and exciing radiion o he Mr. Olympia cones, I hope we all ge o see ha batle nex year! NO KAI GREENE? Afer being runner-up or he las hree years in a row, many were anxious o see i Kai would finally be able o ake he ile away rom he champion, Phil Heah. Unorunaely, as we all know now, Kai didn’ compee due o a ailure o successully negoiae even conrac erms wih American Media, Inc. (AMI). I seems like a lo o people had he impression ha he IFBB was somehow prevening Kai rom compeing. AMI and he IFBB are wo compleely differen eniies. AMI owns he Weider magazines as well as Joe Weider’s Mr. Olympia cones, and he IFBB is he sancioning body or ha even. The IFBB had nohing o do wih wha happened in he final days leading up o he cones beween Kai and AMI. I don’ wan o commen oo much on wha ranspired, because I don’ know exacly wha Kai was asking or ha AMI was no willing o give him. All I do know is ha he Mr. Olympia is a business enerprise ha
152
MD
sells ickes, sponsorships, booh space or he expo and so on. I eel i would have been o AMI’s benefi o give a litle in whaever negoiaions ranspired, because Kai Greene is a man who can bring so much publici and awareness o heir even. For he second ooball season in a row, ESPN has eaured Kai in heir NFL Sunday Coundown commercials. Tha’s he kind o mainsream exposure you wan, jus like when I was appoined Chairman o he Presiden’s Council on Physical Finess and Spors by Presiden Bill Clinon. Again, I don’ know wha Kai was asking or in order o compee. Bu he is a proessional ahlee who has o pu a value on himsel. We didn’ see a remach o Phil and Kai, and he ans were disappoined. Bu a he same ime, hey rallied o him like nohing I’ve ever seen beore in he spor. Everybody loves an underdog! For a brie ime, “Kai Greene” was he op-rending opic on Facebook, and USA Today
P H O T O B Y D A N R A Y
even covered he siuaion as a news iem. I hired a op PR firm in my own compeiive days, and even I couldn’ ge ha pe o exposure! A he end o he day, Kai and AMI should have been able o come o erms so he would have been in he Mr. Olympia. ■ Would you like o rain wih eigh-ime Mr. Olympia Lee Haney? Lee offers boh online and personal raining or ou o own guess. Visi www.leehaney.com or a complee lis o services! Check ou videos rom he IAFS workshops a htps://www.youube. com/user/IAFSCerificaion. For more inormaion, please visi he websie a www.iascerificaion.com. Go a quesion or Lee Haney? You can ask him direcly on he MD websie and have Lee personally answer your quesion! Go o www. musculardevelopmen.com, MD Forums, MD Saff and Pros, Q and A or Lee Haney Zone.
musculardevelopment.com January 2016
OLYMPIA LEGENDS
Arnold’s Corne WITH 7-TIME MR. OLYMPIA ARNOLD SCHWARZENEGGE BY RON HARRIS
EARLY MOTIVATION AND GOALS Arnold has spoken and writen abou his earlies moivaions several imes, bu in his video inerview, “Arnold’s Blueprin – Bodybuilding Moivaion,” he explains his earlies spark o aspire o greaness in a slighly differen manner. “I always believed ha in order o be moivaed or o work really hard, you need o have a vision in ron o you. And somehow, afer seeing he world championships in weighlifing in Vienna, and having seen Tommy Kono win he Mr. Universe cones he nex day righ here a he same even in 1961, and seeing all hese muscles and srengh and all his, i had a proound impac on me. A he age o 15, I was now deermined ha I’m going o go ino raining, ha I’m gonna ake his seriously, ha I’m gonna be one o hose guys. I sared looking a heroes, muscular guys and heroic guys, and I picked up his magazine ha had Reg Park on i. And basically i had him as Hercules on he cover. Wha a coincidence! Inside was he whole blueprin o his lie, o how he became Mr. Universe, he raining rouine. I mean, i I ever was los abou wha o do in lie, [hen] ha is gone. I now have his direcion. I realized hen ha I have a special abilit o visualizing hings very clearly, because I’m a visual learner. So I saw very clearly in ron o me, ME being up here on ha podium in London where Reg Park was, and seeing he hundreds o bodybuilders around, wih me elevaed wih he rophy in my hand and celebraing, and housands o people ou here screaming my name. And ha o me, ha vision, was he moivaing acor.” I’s been said by various popular sel-help gurus ha once you have a clear goal and your desire o achieve i is powerul enough, he res alls ino place. Arnold confirms his adage. “So ha drove me o he gym. I was almos so srong ha I didn’ need
discipline. I jus ook me here, i jus sucked me ino ha, o rain every day, because o me i became like every workou ha I do rom now on is going o ake me one sep closer o urning his beauiul vision ino realit. So his was he hing ha acually moivaed me, all he way down o he bone. I became like Mr. Universe, Mr. Universe, rain, rain, sculping my body, eaing he righ way and jus saying ocused and keeping my eye on he ball. By he age o 20, I’d urned my vision ino realit, and I became he younges Mr. Universe ever. I el ha I was, wihou any doub, he new hope in bodybuilding. I didn’ eel like I’d arrived ye o where I waned o be. I el like I was in he beginning o ha, because winning he Mr.
Universe is like winning he Golden Gloves in boxing, or winning he Olympics in boxing. I’s ar away rom being he bes figher in he world.” Arnold was realisic enough o undersand ha here was sill work o do on he diamond in he rough ha was his physique. Ye tpical o Schwarzenegger, he careully analyzed wha he sill needed o become he very bes, and soon se off o he USA, he land where he knew he had o go o ulfill his desiny. “So I realized ha very quickly and I said o mysel, I have o really earn ha, and i will ake me some ime. There were some bodybuilders in America ha were exraordinary, like Sergio Oliva, Dave Draper and people like ha, grea champions over here. They were ripped, hey had much more qualit o muscles han I had. They were much more defined, and heir posing was much more sophisicaed. Bu I had, wihou any doub, he bes poenial. I was very young. I’m much younger han all o hem. So when I came over, I appreciaed he exciemen ha was in he gym, like, “This is he guy rom Ausria, he guy wih he 21-inch arms, his is he guy ha’s already deadlifing 700 pounds.” So here was a lo o good, posiive reacion rom me coming over here. And here was also some jealousy I had o overcome, bu overall i was a really grea eeling.” The “new kid” rom Europe did improve his muscle qualit and definiion, as well as his posing and sage presenaion. By 1970, a he age o 23, he would finally reach he pinnacle o success in bodybuilding, by earning he ile o Mr. Olympia and his, he undispued greaes bodybuilder in he world. ■
“Every workout that I do from now on is going to take me one step closer to turning this beautiful vision into reality. This was the thing that actually motivated me, all the way down to the bone.”
January 2016 musculardevelopment.com
MD 153
OLYMPIA LEGENDS
core Q&
WITH 8-TIME MR. OLYM IA RONNIE COLEMA
TRAINING TO F ILURE? Ronnie, where do u stand on the subject of training to failure? ome say you should take every single ork set to failure or even beyond if y o want to grow, others say that’s goi g to burn you out and overtrain yo . Some say you should go to failur on only the last set of an exercis e while others don’t be- lieve you hould ever go to total failure. hat does eight-time Mr. O ymp a say? I never really hough abou my s s ha way. Usually I had a umber in my head ha was arge or how many reps I ould do, like eigh, 10 or 12. welve was probably my a orie rep range o work n. I a ys pushed as hard as I cou , a he same ime I picked ighs and reps ha I co d do on my own. I hink lo o imes when people lk abou how hey rain ailure, hey have a spoter or a raining parner helping hem wih he as ew reps. Wha’s he p i o ha? I hey wen jus a litle bi ligher, hey could ge all hose reps on heir own. The way I rained was pre high volume, oo, so I probably had anoher rep or wo in me on a lo o he ses I did. Bu i you’re doing a lo o ses, i all balances ou. So i you’re no going o do a lo o ses in a workou, you should probably push mos o your ses o ailure where you ry or anoher rep bu can’ ge i. Oherwise, geting close o ailure is jus as good. RONNIE’S PETS I’ve never heard you talk about any pets. Do you have any? I have one dog, a boxer. Growing up, I always had wo o hree dogs a home and a couple cas. I would love o ge anoher dog or wo now, bu my wie won’ le me! She says she’s he one who would have o ake care o hem, and she’s righ. I do so much raveling or my company ha I am hardly home. Ronnie Coleman Signaure Series is in 120 counries now, so I have a lo o disribuors and reailers o visi and mee wih. There are imes when I am lierally off in
154 M
Asia or Europe or hree o our weeks a a ime. I averages ou o 300 days away rom home a year now! I’s crazy, bu I didn’ ravel anywhere near his much back when I was Mr. Olympia. Joe Weider only had me make our appearances a year, and hey were all in he USA. A 12 weeks ou rom he O, I didn’ go anywhere. Bu I’m no complaining. I love wha I do and love owning my own company. STAYING POSITIVE Ronnie, you seem like a relaxed, easygoing guy, which is a bit rare in this business where a lot of people are anything but. You have to get angry or upset sometimes— what does it take for you to get to that place? I ry o ake hings in sride and mainain a posiive atiude, so I don’ allow mysel o ge angry very ofen a all. I’s a very negaive, desrucive emoion. The las ime I recall being like ha was abou 20 years ago when I was working or he police deparmen. I sill remember i like i was yeserday. I happened o be having a bad day as i was. Then, I was arresing a guy and he sared calling me he n-word. I jus los i. I wasn’ nice o him a all. In ac, in he course o arresing him, while he was violenly resising arres, I hur him so badly he had o go o he hospial. When I go him o he hospial, I pu his head hrough a wall. No, I’m no proud o wha I did, and I haven’ done anyhing like ha since. 212 IN THE ‘90S If there had been a 212 division for IFBB pros back in the ‘90s and into the 2000s, who do you think would have dominated? Some think Shawn Ray, others Lee Priest. What do you think? Tha’s easy! Shawn Ray. He was probably he bes pro bodybuilder under 220 pounds ha ever lived. The guy go second a he Mr. Olympia wice o Dorian, and was op five a he O or 12 years in a row agains a lo o guys who were way bigger han him. Shawn was a guy I looked up o a lo. I even copied his posing rouine in 1998, he year I won my firs Mr. Olympia! ■ CHECK OUT RONNIE’S WEBSITES
www.ronniecoleman.ne, bigroncoleman.com, Facebook: Ronnie Coleman Signaure Series Insagram: @RonnieColeman8
musculardevelopment.com January 2015
OLYMPIA LEGENDS
Blood & Gu
WITH 6-TIME MR. OLYMPI DORIAN YATE
AT THE
2015
AGELESS DEXTER Dexer Jackson seems o sill be in his prime, a nearly 46 years o age and in his 17h season compeing as an IFBB pro. Why do you eel he has been able o enjoy such asounding longevit, and are you impressed by wha he is sill doing afer having been compeing so long? Dexer’s longevi is amazing, and even more so because he is mainaining or perhaps even improving his physique a his sage. He seems o play i safe wih his raining, so he doesn’ have any injuries. I’s also possible ha his abili o mainain his physique well ino middle age is relaed o geneics. Even hough he acual age of Alber Beckles has always been up for debae, he definiely compeed a he highes levels ino his early 60s. He has o be close o 80 by now and sill looks fi and healhy. Dexer’s physique shows none of he pical signs of aging, such as loose skin or decreased mass and fullness. Maybe he will sill be on he Olympia sage a 60! CAN RHODEN OR WOLF BEAT PHIL?
Wha are your houghs on Shawn Rhoden and Dennis Wol? Do you see improvemens in heir physiques ha would lead you o believe hey can be he champ? I heard some crowd feedback ha fel Shawn was in conenion for he win on Friday nigh. He’s go a very balanced physique wih no weak poins, aside from needing more back hickness. Dennis Wolf looks very impressive in some poses, bu he doesn’ have ha same pe of balance. The weak poins he has, which I won’ boher o repea, are geneic in naure and herefore probably can’ be improved on. So of he wo, Rhoden has he beter chance a possibly beaing Phil one day. 158 MD
WHAT BIG RAMY NEEDS TO WIN Big Ramy finally broke ino he op five his year. Wha do you see his ulimae poenial being? Do you hink he is capable o achieving he degree o condiioning ha would make him a serious hrea o win he ile? From he phoos I saw, he sill needs bigger calves o mach his enormous quads, and he has o ge much beter muscle separaion. If Ramy can make hose wo hings happen, hen sure, he has a chance o be Mr. Olympia.
ha I was a litle disappoined o see las year was he heaed exchange beween Phil and Kai a he press conference, followed up by heir shoving mach onsage. Bodybuilding shouldn’ have o resor o WWE-pe hearics o be ineresing.
THE KAI DRAMA Wha did you hink abou he whole drama surrounding Kai Greene in he final week leading up o he Mr. Olympia? Regardless o he siuaion, do you hink he did righ by his ans by no compeing in he one even hey look orward o all year long? I had a lo of people alking all over he Inerne and social media OTHER GUYS ARE NOT as if i was some grea mysery or A THREAT TO PHIL a conspiracy, bu i seemed pre Do you sill ollow he Mr. Olympia cones and sraighforward o me. For as long ge excied abou i? Or did you gradually lose as I’ve known, you need o sign ineres in i once you were no longer compeing in i? a conrac if you wan o compee I wouldn’ say I follow i anywhere near as closely in he Mr. Olympia. There is a hese days, bu I am always ineresed in how i urns deadline for he conrac, because ou each year. This year I didn’ atend, bu I spoke he promoers need o know who wih a good friend of mine who was here o ge his is compeing for purposes of repor. The las year I am sure I wached he Mr. markeing and adverising he Olympia was he firs year Phil won in 2011. I was in even. Kai, for his own reasons, Las Vegas he following wo years, bu I can’ honesly chose no o sign he conrac. recall if I wached he show or no. I suppose i’s no Where is he mysery? I have no as exciing when you know ha as long as Phil shows idea why he chose no o sign up in shape, he wins again. The oher guys now are i. Kai released saemens and good, bu hey aren’ a real hrea o him. One hing videos regarding he issue, bu he never acually said why. There has been plen of speculaion. We do know ha he passed up wha would mos likely have been anoher second-place award and paycheck o Phil. Perhaps he did i inenionally in order o generae a sorm of publici for himself ha would help wih raising ineres and awareness for his new supplemen company. Who knows? One hing ha some seem o have oally misconsrued is ha he IFBB banned Kai from compeing. Tha was no he case. Kai eliminaed himself from he 2015 Mr. Olympia by refusing o sign he compeior’s conrac, end of sory. ■
musculardevelopment.com January 2016
OLYMPIA LEGENDS
The Blad
WITH 2008 MR. OLYMPIA DEXTER JACKSO
100-pound bar or six o eigh reps han hey do curling a 70-pound bar or 15. You can do a higher rep se here and here, bu mos o he ime you should ry o average eigh o 10 reps.
DEXTER JR. Your son Dexer Jr., who plays pro arena league ooball or he Tampa Bay Sorm, looks like he’s grown quie a bi. How all is he and wha is he weighing hese days? My son is 6’2” and he is righ around 280 pounds. Jus a litle guy!
SQUATTING WITH CHAINS
TRAINING LAGGING ARMS I arms are a lagging body par, do you hink a person should rain hem more ofen? I have heard ha some people have seen good resuls wih raining arms wo or even hree imes a week. You can rain hem wice a week i hey are a lagging area, bu don’ hi hem more ofen han ha. The bes way o arrange i is o do biceps wih eiher ches or shoulders, and riceps wih eiher ches or shoulders, hen give hem a day o heir own. This is one way you could spli ha up: DAY 1: CHEST AND TRICEPS DAY 2: BACK DAY 3: LEGS DAY 4: SHOULDERS AND BICEPS DAY 5: OFF DAY 6: BICEPS AND TRICEPS DAY 7: OFF
You need o keep in mind ha your arms are working on ches, shoulder and back days anyway as assising muscle groups or exercises like presses, rows, chins, pulldowns, dips, ec. So hiting hem oo ofen on op o ha will jus ge hem overrained. The spli I suggesed has you working arms on heir own day afer a day o res, wih anoher day o res afer ha. This will give hem he ime hey need o ully recover and grow. I wouldn’ wase your ime wih oo many high-rep ses, eiher. Work hem heavy, a leas as heavy as you can while sill mainaining good orm and squeezing ou good conracions on every rep. I ruly believe your biceps ge more ou o curling a
January 2016 musculardevelopment .com
I saw you using chains on he squa machine. Do you like chains or oher exercises, oo? Wha advanage do you eel hey offer as ar as mak- ing he exercises ougher or more effecive? Maybe I should have explained why I had he chains on here, because i had nohing o do wih rying o change he resisance curve or anyhing like ha. I was jus one o hose days where I was eeling grea and sronger han usual. We worked up o he poin where I had pu all he plaes he machine would hold on i, and I el like I could sill go heavier. Those big chains happened o be nearby, so we said, “Hey, all o hose
have o weigh anoher 100 pounds or so, le’s wrap hem up on i!” And ha’s wha we did. I have acually ried using chains on a couple differen barbell movemens, bu I didn’ eel any difference or eel any benefi, o be hones.
COVERING UP WHILE TRAINING From a lo o your raining videos I have seen, you like o say pret covered up when you rain. Why is ha? Are you acually more comorable ha way, or do you jus no wan o show off he physique? I’s kind o a supersiion hing wih me. I jus don’ like o show off my body beore shows, especially in he las eigh weeks. You will never see me in a ank op in he las wo o our weeks. We’ve all seen guys pos up progress picures where hey look phenomenal a a couple or a ew weeks ou, hen hey wind up looking like crap onsage a he show. I never, ever wan o be ha guy! The only day i really maters is he day o he cones anyway. So I don’ care how anybody looks beore ha, and I won’ show how I look leading up o a cones eiher. I hink i’s bad luck! Well ha, and I hink i’s a lo more un o keep people guessing. ■
VISIT DEXTER’S OFFICIAL WEBSITE:
www.dexerheblade.com Follow Dexer on Twiter: @MrOlympia08 and on Insagram: mrolympia08 Go a quesion or Dexer Jackson? You can ask him direcly on he MD websie and have Dexer personally answer you! Go o www.musculardevelopmen.com, MD Forums, MD Saff and Pros, Q and A or Dexer Jackson.
“I truly believe your biceps get more out of curling a 100-pound bar for six to eight reps than they do curling a 70-pound bar for 15.”
MD 159
HARDCORE MUSCLE form & function BY STEPHEN E. ALWAY, PH.D., FACSM ILLUSTRATIONS BY WILLIAM P. HAMILTON, CMI
BUILD BUILD THIC THICK K WITH DELTOIDS INCLINE BENCH DUMBBELL FRONT RAISES There is almos nohing ha deracs rom a grea upper body more han capping i wih paper-hin shoulders. shoulders. The shoulder is a complicaed srucure ha has a highly mobile join, joi n, bu i has has a poor poor bas base e or or sa sabil bili i.. Tha Tha mak makes es i a pere perec c so sorm rm or an inj injury ury wa waiin iing g o happen or anyone who sloppily rains his or her shoulders. Thus, you need o resis he empaion o hrow good orm ou he window in avor o lifing more weigh, bu ha does no give you a reason o op ou o hard shoulder work, eiher. I he anerior (ron) par o your shoulder is a bi less developed ha wha you would like, you should jump ino incline bench ron ron dumbbell shoulder raises. This exercise provides an ousanding opporuni o layer on he mass o he anerior (clavicular) deloid and o a lesser exen, he laeral par par o he deloid, while largely proecing i rom compression compres sion pes o injury ha presses migh induce. The rajecory o he arm movemen movemen in incline bench ron dumbbell raises requires shoulder shoulder flexion, which is he he job o he anerior (clavicular) fibers o he deloid muscle.1,2
MUSCLE STRUCTURE AND FUNCTION The deloid muscle has hree primary regions. 2,3 The clavicular (anerior or ron) fibers o he deloid are anchored along he anerior-laeral anerior-laeral par o he clavicle (collarbone). The medial fibers o he deloid originae rom regions beween he clavicular and scapular (poserior) par o he deloid, along he acromion o he scapula (he poin o he shoulder). The scapular fibers o he deloid are he mos poserior par o his muscle. They atach along he spine o he scapula (shoulder blade), which is on he upper and poserior side o he scapula.2 The fibers o he hree regions o he deloid converge ogeher on he anerior and upper porion o he humerus bone. 2,3 The clavicular fibers o he deloid produce srong flexion o he humerus a he shoulder (bringing he humerus bone o he upper arm orward)1 and medial roaion o he humerus a he shoulder.3 I is hese fibers ha are primarily acivaed by incline bench ron barbell shoulder raises. The medial fibers abduc he humerus bone o he arm (raise he arm away rom he side o he he body)3 and suppor he humerus during he lif upward.1 Thus, he medial region o he deloid will be acivaed during incline bench ron dumbbell shoulder raises, bu i is no recruied o he same degree as he clavicular fibers o he deloid. The scapular fibers o he deloid produce srong exension (moving he
160 MD
musculardevelopment musculard evelopment.com .com January 2016
humerus bone poseriorly) o he humerus and consequenly, consequenly, hey are no acivaed by he orward raises in his exercise. The supraspinaus muscle is one o he raher delicae roaor cuff muscles 3 o he shoulder. The supraspinaus is a rounded muscle ha lies deep o he rapezius muscle in he supraspinaus ossa. This ossa (a hollowed-ou area in he bone) is locaed on he op par o he poserior side o he scapula bone. The supraspinaus muscle begins near he medial side o he scapula (close o he verebrae and he cener o he body), and runs o he superior par o he head o he humerus bone o he upper arm. 2 This muscle assiss he clavicular par o he deloid o lif he dumbbells upward. 4,5 However, he degree o acivaion and sress is markedly lower han exercises exercises like overhead barbell or dumbbell presses, which really ax he supraspinaus muscle.
Barbell Incline Bench Front Raises (finish)
Barbell Incline Bench Front Raises (start)
INCLINE BENCH FRONT DUMBBELL SHOULDER RAISES
1.
Take a dumbbell in each hand and lie acedown wih your head and shoulders hanging over he op o an incline bench. Take a pronaed grip (palms acing down) on he dumbbells. Your arms will be hanging sraigh down oward he floor in he saring posiion. Slowly lif he dumbbells rom his posiion and pull hem up o he level o our shoulder joins. This should be a a level ha is a or jus a litle above a posiion in which your orearms and upper arms are a eye level. Keep your elbows locked hroughou he lif. Take one o wo seconds or he lif upward. Reurn he dumbbells slowly (ake abou hree seconds) o he saring posiion. Do no le he dumbbells swing pas a posiion where he arms are perpendicular o he floor, or he nex upward lif will likely be helped by he pendulum-like momenum raher han muscle orce. 6
2. 3.
4. Immediaely sar he nex upward lif, and repea unil your se is done. January 2016 muscular musculardevelopment development .com
Moving he dumbbells upward acivaes he clavicular par o he deloid as well as he deloid’s medial fibers. 6,7 In addiion, he supraspinaus muscle o he roaor cuff is very acive.5 However, i you raise your arms above eye level, you recrui your upper rapezius and serraus anerior muscles 1,3,4 raher han more compleely acivaing your deloid muscle. 8 Thus, raising he bar up arher han eye level will no make his a beter shoulder exercise. I he bulk o your shoulder raining consiss o heavy overhead lifs, you will develop srong and hick muscles, bu his increases he risk or join injury. While heavy lifing is no inherenly bad, you need o consider he shoulder risk associaed wih lifing iron— and you may no wish o do heavy presses on every shoulder day. For mos people, incline bench dumbbell shoulder raises will provide superior isolaion o he clavicular par o he deloid— and o some exen, he medial deloid— wihou excessive sress o he shoulder join. This exercise is so effecive because i isolaes he deloid muscle fibers, and i his hese fibers direcly and powerully, wih a susained conracion hroughou each repeiion. As a resul, you can ge grea resuls wihou needing o lif he “super loaded” suff. The delicacy o he shoulder join means ha you need o approach his region wih cauious inensi, raher han reckless abandon. Thus, i you wan o injec new srengh ino your shoulders, find an emp incline bench and lif away— knowing ha your deloid mass is abou o explode. ■ REFERENCES:
1. Watanaprakornkul D, Halaki M, Boetcher C, e al. A comprehensive analysis o muscle recruimen paterns during shoulder flexion: an elecromyographic sudy. Clin Ana 2011;24:619-626. 2. Moser T, Lecours J, e al. The deloid, a orgoten muscle o he shoulder. Skeleal Radiol 2013;42:1361-1375. 3. Moore KL and Dalley AF. Clinically oriened Anaomy. Fourh ediion. Balimore, Lippincot Williams & Williams,1999; 685-720. 4. Escamilla RF, Yamashiro K, e al. Shoulder muscle acivi and uncion in common shoulder rehabiliaion exercises. Spors Med 2009;39:663-685. 5. Watanaprakornkul D, Cahers I, e al. The roaor cuff muscles have a direcion specific recruimen patern during shoulder flexion and exension exercises. J Sci Med Spor 2011;14:376-382. 6. Arandjelovic O. Does cheaing pay: he role o exernally supplied momenum on muscular orce in resisance exercise. Eur J Appl Physiol 2013;113:135-145. 7. Schwarz DG, Kang SH, e al. The anerior deloid’s imporance in reverse shoulder arhroplas: a cadaveric biomechanical sudy. sudy. J Shoulder Elbow Surg 2013;22:357-364. 8. Tse CT, McDonald AC and Keir PJ. Adapaions o isolaed shoulder aigue during simulaed repeiive work. Par I: Faigue. J Elecromyog Elecromyogrr Kinesiol 2015. [Epub, ahead o prin] htp://www.jel htp://www.jelecromyograp ecromyographykinesiology hykinesiology.com/aricle/S1050.com/aricle/S10506411%2815%2900150-9/pd
MD 161
[BUSTED!] LE LEGAL GAL Q&A Q&A
BY RICK COLLI NS, J.D., cscs
WITH USADA WHY WERE ANTI ANTI-DOP -DOPING ING ORGA ORGANIZA NIZATION TIONS S INVOL INVOLVED VED IN THE OPERATION CYBER JUICE INVESTIGATION? “Operaion Cyber Juice” ocused on he underground anabolic seroid black marke, and was comprised o over 30 differen U.S. invesigaions in 20 saes, resuling in he shudown o 16 labs and over 90 arress naionwide. Unlike pas invesigaions such as 2005’s “Operaion Gear Grinder” and 2007’s “Operaion Raw Deal,” his ime, he Unied Saes Drug Enorcemen Adminisraion (DEA) worked wih boh he U.S. AniDoping Agency (USADA) and he World Ani-Doping Agency (WADA) in a muli-organizaion collaboraion. Travis Tygar, Tygar, CEO o he USADA, announced: “In he global figh agains dangerous perormance-enhancing perormance-enhancing drugs, collaboraion beween ani-doping organizaions and law enorcemen is vial. This join invesigaion again demonsraes ha we can work ogeher o ideni and hold accounable underground underground seroid suppliers and users …” …” (emphasis added). David Howman, direcor general o WADA, saed: “By parnering wih USADA and he DEA in his major seroid operaion, WADA WAD A has been able o preven poenially harmul seroid subsances rom geting ino he hands o ahlees looking or an edge. This is a good example o ani-doping and law enorcem enorcemen en working well ogeher [oward] reducing doping and proecing public healh.” 1 Bu how closely should ani-doping and law enorcemen work ogeher? The USADA and WAD orcemen WADA A are parially unded by our ax dollars, bu hey are no governmen agencies. How ar should heir jurisdicion exend beyond elie spors? The USADA USA DA says ha more han hree-fifhs o U.S. aduls claim “some relaionship o spor-relaed aciviies,” bu should such organizaions spread heir ne over recreaional lifers and weekend warriors? Ani-doping organizaions jusi an expanding global reach based on healh crisis grounds. “These subsances, eiher as ull seroid producs or in raw maerial orm, are being produced in unsaniary ‘underground laboraories’ wih no concern whasoever given o he labeling o he producs, nor o he healh o he end user— quie ofen he ahlee, and worryingly, very ofen young people,” assers Howman. Bu acually, young people represen a small minori o seroid users, as do elie ahlees. Mos users are non-
162 MD
compeing aduls seeking beter-looking bodies. 2 And while he claim abou quali conrol is valid, an ineresing way o looking a ha problem’s problem ’s cause is in he conex o demand and supply. Underground labs exis largely because U.S. ani-seroid ani- seroid laws have subraced physicians and pharmaciss rom he equaion, cuting off he conrolled source o legiimae, FDA-approved seroid producs or “c “cosmeic” osmeic” users; he coninued demand has been b een filled by home-brewed producs made rom raw powders. We simply orgo he lessons abou bahub gin augh by he ailed Prohibiion o alcohol. The vas majori o seroid users all ar ouside he radiional jurisdicion o ani-doping organizaions, bu in places ouside he Unied Saes, he lines are blurring. Ani Doping Denmark conducs doping ess in cerain gyms; all gyms are legally required o display a sicker on he enrance door wih eiher a posiive or a negaive smiley o indicae wheher or no esing akes place. Members who es posiive are banned rom ha gym and rom all compeiions under he Spors Conederaion o Denmark or wo years— bu more han 95 percen o hose esed are no compeiors.3 The sysem also unnels doping suspecs o he “rowny” gyms or easier invesigaion by he auhoriies. In Belgium, ani-doping auhoriies coordinae wih a specialized police uni and hose who es posiive can be subjeced o a search o heir residence. 4 Look back a he disurbing sory o Belgian “Boris” in he April 2013 ediion o his column. Afer ailing he drug es in his firs bodybuilding cones, he was subjeced o a police search o his house, wo differen invesigaions, a heavy fine o 3,350 euros and a our-year ban on seting oo in any gym. gym. While ani-doping organizaions may claim hey hey don’ wan recreaional users arresed and prosecued, ha seems exacly where heir effors are pushing. Should he USADA and WAD WADA A govern he conduc o maure, non-compeing bodybuilders? I you hink so,
be aware ha heir rules may resric and es or an expansive lis o “prohibied subsances” including prescripion medicaions, recreaional drugs and dieary supplemens. Under he USADA’s conrol, ahlees mus repor heir whereabous, submi o unannounced esing and even avoid “associaing wih” a wach lis o sancioned individuals. Allowing ani-doping organizaions o seize oo much conrol over underground lab invesigaions, or over he lives o non-compeing lifers in gyms, may seriously undermine American liberies and diver our ocus and resources in he wrong direcion. ■ REFERENCES:
1. htp://www.dea.gov/divisions/ hq/2015/hq090115.shml. 2. htp://www.jissn.com/conen/4/1/12. 3. htp://www.playhegame.org/ uploads/media/Ask_Ves_Chrisiansen_-_ Tesing_recreaional_ahlees_01.pd. 4. htps://devianleisure.wordpress. com/2015/01/21/muscle-profiling-anidoping-policy-and-devian-leisure/. Rick Collins, JD, CSCS [www.rickcollins. com] is he lawyer ha members o he bodybuilding communi and nuriional supplemen indusry urn o when hey need legal help or represenaion. [© Rick Collins, 2015. All righs reserved. For inormaional purposes only, no o be consrued as legal or medical advice.]
musculardevelopment musculard evelopment.com .com January 2016
with The Bodybuilding Wizard & Master Trainer Charles Glass
THE 2015 MR. OLYMPIA — HOW MY CLIENTS DID Once again, i was exciing o be able o help a ew hardworking ahlees surpass heir previous bess and wach hem show i off on he bigges sage in bodybuilding, he Mr. Olympia. Wih Shawn “Flexatron” Rhoden, we worked on everyhing his year, no jus his back hickness. Bu o course, back hickness was a priori. One hing we did ha led o real improvemens was o go heavier on all pes o rows: barbell, T-bar, dumbbell and machines. For a lo o his ses, he would go heavy enough o limi him o six o eigh reps. Training wih much heavier loads, especially when you’re no accusomed o i, will bring your muscle densi o a new level. O course, all ha really maters in he end is how he physique looks on cones day. Shawn came in uller han ever, bu I hink he filled up oo much. He was having a ough
DEN RHO N W SHA
N CKSO A J R E DEXT
164 MD
I GISH A M YA HIDE
IS LEW X E L F
ime conrolling he botom par o his midsecion, and Shawn is always known or having a small, igh midsecion. Tha did hur him a litle. Sill, I hough he was righ here wih Phil in all he ron poses. He cerainly had more deail in cerain areas, such as he dels, han Phil. Speaking o Phil, some say his was his wors look ever. I disagree. Las year he was worse, and his ime was an improvemen over ha. Bu in boh cases, i’s clear o my eyes ha Phil is rying o come in oo big and ull, and sacrificing ha dry, ulra-sharp look he has always been known or since he sared compeing as a pro. Dexter Jackson, knocking on he door o being 46 years old, nearly had Phil. I was siting righ up ron, and as ar as I’m concerned, Dexer had him bea. The only wo poses Phil had over Dexer were his rear la spread and rear double biceps. You can argue ha Phil is aller and bigger overall, bu Dexer is jus abou perec. He could pu on more size, bu ha would sar aking away rom his shape and begin o give him a blocky look. I will ake beauiul shape over blocky any day. In erms o condiion, Dexer killed Phil his year. No only do you have o hand i o Dexer or nearly geting his ile back, bu he’s also he only guy up here who paid everyhing ou o his own pocke, wihou a sponsor ooing he bill. And le’s no orge ha he won he Arnold Classic and he Arnold Classic Ausralia six monhs beore he Olympia. Dexer seems o have ound he perec ormula or hiting boh he spring and he all shows and peaking righ, wihou overly axing his sysem. Afer he las show, he will ake a ull six weeks off rom he gym. No weighs, no cardio, nohing. Then he comes back and eases back ino raining or wo weeks beore he heads back ou o Venice o rain wih me or he nex cones. So ar, his schedule appears o be ideal or him.
O ERIN T S I C GUY In he 212 Mr. Olympia Showdown, I rained Hide Yamagishi, who placed hird, and who had been second o Jose Raymond a he Arnold 212. I hough ha one was very close. Jose is shorer and hicker, bu Hide has a more classic look wih nicer shape. I eel he has brough up jus abou all his weak poins. The only area Hide could sill improve on is back hickness. The only problem here is ha Hide was compeing or years in he open division, in grea condiion a abou 215-220 pounds. Geting him down o 212 is no easy ask. So i you go and pu more muscle on his back, how do you keep him in he 212 division? I also wan o give special menion o Guy Cisternino. I’ve rained him in person in he pas. For he Olympia, we worked ogeher over he phone. I would ell him wha o do and he would do i. Guy is one o he hardes-raining men I’ve ever seen. A his Olympia, he was jus plain overlooked. No way should he have been down in sixh place. As or he 212 division, i’s more exciing in some ways han he open. Four-ime champion Flex Lewis is very good, bu he isn’ dominaing he oher guys anymore. Some o he ohers like Jose and Hide are definiely creeping up on him. This year, Flex was washed ou in he midsecion and quads, and Jose almos had him jus like Dexer almos had Phil. ■ Go a quesion or Charles? Email i o him a edior@musculardevelopmen.com and you could see i answered righ here in MD!
musculardevelopment.com January 2016
with IFBB Pro Guru George Farah WHAT’S DEXTER’S SECRET? Congraulaions on a grea year o success. Wha is he secre behind Dexer Jackson’s Founain o Youh? I have been ollowing bodybuilding or a long ime, and I have never seen anyhing like i. I remember ew years back waching he Arnold, and winessing he “all” o Dexer Jackson. Somehow, he joined #TeamFarah and once again sared o climb he rankings like never beore. I mean, he guy keeps on improving year afer year, show afer show! I’s go o be some kind o secre ha you guys aren’ elling us. Can you please be kind enough o explain how his is possible? I love your quesion bu o be hones wih you, I find i a bi amusing ha everywhere I go, people keep asking wha he secre is. Broher, here is no secre. Dexer is very blessed wih amazing geneics, and he’s working wih me. Many of our readers undersand ha I know a few hings abou he spor we all love. So honesly, here is no secre. Wih he drive and dedicaion ha Dexer has, and he hard work ha he is puting in, day in and day ou— combined wih he knowledge— nohing is impossible. Can you smell 2016 Mr. Olympia? I am geting excied jus hinking abou i, and can’ wai o see how my eam is going o dominae.
si ng t ha t “ I fi nd i t a b it a mu p k ee l e eo p p , o g I e r e h w y r e e v t i s. g w ha t t he se cr e a sk in i s no se cr e t . ” e r, t he re Br ot h
ENOUGH TRASH TALK Guru, you never seem o surprise me. The more rash alk here is rom people on social media, he beter your eam perorms. I was jus in Prague (I wroe his on he plane ride home) and I am so happy ha I was able o shake your hand, sir. You migh no remember me, bu you lef an amazing impression on my riends and me, and we can honesly say ha you have made us more ocused han ever. Jus waned o hank you or being so humble and so real. We really hough ha big Ramy was going o ake i, bu I am sure ha you were boh very happy ha he landed where he did— especially since he winner, Dexer Jackson, is also on your eam. Hopeully, people will sop alking rash. Good luck in everyhing you do, sir, and hank you or aking he ime o moivae ohers. Wow, wow … ha is very nice of you o wrie his. Someimes, no mater wha we do in life and how successful we become, i seems ha some people only focus on he negaivi for some reason. I really wan o hank you from he botom of my hear, and I wan you o know ha your leter made my day, and even my year. I am hankful ha we sill have amazing people like you in our indusry o make my job joyful again, and o make me do he impossible o keep on making champions. Look ou for Big Ramy o make even bigger hings happen nex year.
STICK WITH THE REAL NPC George, you have always been sraighorward wih your answers, and I have a very imporan quesion o ask. Wih his new organizaion orming and sounding like i is going o be good or he ahlees, wha do you sugges I do? I have been compeing in he NPC or a ew years now, and i seems ha I am moving up he ranks quickly, bu I am geting promises ha I could make money beore I even become proessional and i’s kind o ineresing o hear. Wha are your houghs? I’s very simple. Many organizaions came along, and where are hey now? This is he quesion ha you need o ask yourself. I am par of he NPC and IFBB, and I will always be. If you sill wan your quesions answered in a magazine like MD, or you wan your phoos o be seen and known by everyone in he world like myself and all my fellow compeiors/ cliens, hen I sugges o sick wih he real deal. The real NPC has been here for almos four decades, and i keeps on growing for a reason. Here is a quesion for you: Do you wan be like Arnold, Haney, Coleman, Yaes, Culer, Dexer, Kai, Branch, Wheeler, Ray, ec. … or he pros in ha oher federaion … wha are heir names? I don’ hink so. I hope his made your decision easier!
George Farah is presening hi s opinions and he does no, in any way, shape or form, encourage or condone he use of any illegal or conrolled subsances. Nohing conained herein is o be consrued as medical advice. Use of any drugs and exercise regimen should only be done under he direcions and auspices of a licensed physician. The wrier does no claim o be a medical docor nor does he purpor o issue medical advice. Follow George Farah on Facebook a htps://www.facebook.com/georgefarahdieguru or on Twiter @gvfarah. For more informaion, visi www.georgefarah.ne.
January 2016 musculardevelopment .com
MD 165
with the Pro Creator Hany Rambod
OFF-SEASON
P AR T 2
QUESTIONS AND CONCERNS REAL IMPROVEMENTS ARE MADE IN THE OFF-SEASON Since condiioning is paramoun o he success o a bodybuilding compeior, he emphasis during he pre-cones phase has o be on shedding body a. This is no he ime o work on weak poins, such as improving your upper back, your ches or your high sweep. And along wih condiioning, a large par o success in compeiion depends on having excellen proporion, wih no glaring srong or weak poins. Since very ew ahlees can say hey have no weak poins, he off-season is he ime when hey can be remedied. This is achieved hrough proper raining, proper inake o nuriens and supplemens, and he righ amoun o cardio.
people do, which is ocus on bodyweigh gains. Weigh gains are nice, bu hey ell you nohing abou wha has acually improved. Anoher very common scenario is ha ahlees do indeed compee heavier han hey did previously, bu wihou he same condiioning. Nine imes ou o 10, heir placing suffers. I can’ sress enough how criical proper condiioning is in oday’s bodybuilding world. A perec example o illusrae wha I’m alking abou wih regard o measuremens was my clien Bill Wilmore. An issue Bill had aced is ha his arms were no quie proporionae o his enormous back and ches. In he pas, his arms would measure 21 inches in he off-season, and would be a 20 inches onsage. Bill’s off-season goal
“Weight gains are nice, but they tell you nothing about what has actually improved.” DETERMINING PROGRESS One major issue ha comes up wih regard o a successul off-season program is how you measure your progress. The key word here is measure, in mos cases. For example, an 18inch arm is going o look bigger han a 17-inch arm. So i you have deermined ha your arms are weak in proporion o he res o your orso, hey need o have a larger measuremen a he end o your off-season. This is how I preer o quanif improvemens, raher han wha mos
166 MD
became o increase he off-season measuremen o 22 inches, so his arms could be 21 inches he nex ime he compeed. I he indiscriminaely added 10 pounds o muscle and i wen o his ches and back, while his arms remained he same size, his overall look would be more imbalanced. This is why no only is i imporan o evaluae exacly wha needs o grow, bu o have a reliable means o assess ha i has indeed grown. Oherwise, you simply become a bigger version o he same physique.
HOW I PUT AN OFF-SEASON PROGRAM TOGETHER When a clien comes o me wih he ineres o puting an off-season plan ogeher o make specific improvemens, wha I do is similar o he concep o “reverse engineering.” I go over everyhing hey have been doing so ar o find ou wha areas migh be lacking or in need o improvemen. These can be as diverse as no aking in enough calories, aking in oo many or no geting enough specific nuriens, supplemenaion issues or aces o he raining program ha aren’ delivering resuls. The ahlee may no be doing cerain exercises ha he should be, or perhaps his orm is off on key exercises. Raher han reinven he wheel and sar rom scrach, I like o figure ou wha has and has no been working, and deal wih hings accordingly rom here. Each program is cusom-ailored o he individual and his or her needs. The nex sep is making minor adjusmens and hen gauging he resuls ha ollow. I you wen in and changed everyhing all a once, here would be no way o ell wha’s working and wha isn’. Insead, i makes a lo more sense o change jus one aspec o he program a a ime, and give i wo o our weeks beore assessing is effeciveness or lack hereo. A ha poin, addiional changes are made and he process coninues. ■ Insagram: hanyrambod Twiter: hanyrambod Facebook: Hany Rambod (an page) For inormaion abou my cones promoions, please visi www.specrumfinessproducions.com. Look or my hird DVD coming soon. For more inormaion, please ollow my social media o find ou who’s in i and wha will be covered. Visi www.hanyrambod.com or www.s-7.com or previous aricles, news, an ineracive orum, video clips and member profiles and blogs. You’ll also find updaes on my curren cliens, and who is preparing or upcoming coness. Free regisraion gives you ull access o all o i. And now, due o popular demand, FST-7 shirs are finally available! Go a quesion or Hany Rambod? You can ask him direcly on he MD websie and have Hany personally answer your quesion! Go o www.musculardevelopmen.com, MD Forums, MD Saff and Pros, Q and A or Hany Rambod.
musculardevelopment.com January 2016
USCU L A R MILLENNIUM MARKETPLACE E V ELO PM EN T E V ELO PM EN T
168
MD
musculardevelopment.com January 2016
RESERVE YOUR SPACE- ALL 1-800-653-1151
January 2016 musculardevelopment .com
MD 169
USCU L A R MILLENNIUM MARKETPLACE E V ELO PM EN T E V ELO PM EN T
170 MD
musculardevelopment.com January 2016
RESERVE YOUR SPACE- CALL 1-800-653-1151
January 2016 musculardevelopment .com
MD 171
