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EXCLUSIVE INTERVIEW:Display Until October 20, 2014
8/9/2019 Flex USA 2014-10 - superunitedkingdom.pdf
MUSCLETECH.
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www.USPlabsDirect.com
Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information in this ad should not be used as an indication or prediction of your individual results. These products are meant to be used in conjunction with a proper nutrition & exercise program. Your results are completely dependent upon the amount of effort you put into it, which includes eating & exercising properly. You should consult your healthcare practitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD. Endorsers began their relationships with USPlabs as product users before endorsing the company. USPlabs’ Endorsers may have been remunerated for their endorsement.
OCTOBER 2014
22 ARNOLD’S PAGE 31 BIG NEWS
Gifted Nutrition launches, Jay Cutler takes New York City, and more!
57 GYM BAG Our usual mix, including training tips, research, H.U.G.E.®, and more.
74 ADVANCED NUTRITION Our top nutrition tips and supplement picks of the month.
76 BIG ASS MASS Best moves for hamstrings.
80 ADVANCED BODYBUILDING Control yourself. How to come off a pre-contest diet.
84 EXTREME MUSCLE Testosterone pellets.
94 POLIQUIN PRINCIPLES How long-term planning can ensure big-time results.
218 HARD TIMES 2014 IFBB Nordic Pro,
Hardbody Confidential, East Coast Mecca, and more!
232 ONLY THE STRONG Big bench.
234 NPC REPORT Industry news.
246 EVENTS Contests coming to your area.
248 THE SHOT Supersized.
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C O U R T E S
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Senior Vice President, Operations ROB M. O’NEILL General Manager, AMI International & Syndication LAWRENCE A. BORNSTEIN
DISCLAIMER Please consult your physician before beginning any exercise or diet
program, or when making changes in an existing program.
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DAVID J. PECKERChairman, President, and Chief Executive Officer of American Media, Inc.
annual Mr. Olympia from Orleans Arena in Las Vegas. The partnership brings the Mr. Olympia back to TV for the first time since 1984, when Lee Haney won his first of eight titles. The initial telecast will take place on Oct. 18 at 1:30 p.m. ET, and the second will air on Oct. 25 at 5:30 p.m. ET. Each telecast will highlight various aspects of the Mr. Olympia competition and fea- ture the sport’s biggest stars.
Let’s shift our attention to BPI Sports. One of the industry’s lead- ing sports nutrition manufactures, BPI Sports is the official sponsor of the 2014 FLEX Bikini Model Search Championships, held Sept. 19–20 at the 2014 Joe Weider’s Olympia Fitness and Performance Weekend in Las Vegas, NV. With hundreds of the hottest bikini competitors
in the world, it’s no wonder the FLEX Bikini Model Search has
become one of the most popular events held at the Olympia
Expo. BPI Sports has been one of the fastest growing supplement brands over the past two years, and sister brands like Image Sports, Pro-Nutra, and Jay Cutler Nutrition are contributing to an outstanding 2014. For more on BPI Products and its related companies, check out bpisports.net.
Q It’s been nearly 20
years since the Incredible Hulk, Lou Ferrigno, has graced
the cover of FLEX.Ferrigno is still a powerful icon in the bodybuilding commu- nity. Successful bodybuilder and actor, Fer- rigno has influenced young men and women for decades. As a bodybuilder, he won an IFBB Mr. America title and two consecutive IFBB Mr. Universe titles and appeared in the bodybuilding
documentary Pumping Iron with Arnold Schwarzenegger. In 1974, he came in second on his first attempt at the Mr. Olympia competition. He finished third the following year, and his attempt to beat Arnold was the subject of the 1975’s Pumping Iron. During competition, Ferrigno has been documented as the biggest bodybuilder onstage to date, at 6'5" and 316 pounds in 1992.
Besides being a competitive bodybuilder, Ferrigno was a versa- tile athlete and competed in the
first World’s Strongest Man competition in 1977, where he finished fourth in a field of eight competitors. As an actor, he is best known for portraying the titular role in the CBS television series The Incredible Hulk (1978–1982), and he’s also appeared in fantasy adventures such as Sinbad of the Seven Seas (1989) and Hercules (1983). Ferrigno’s most recent credits include guest appearances on the CBS sitcom The King of Queens (beginning in 2000 and continuing until the program’s
conclusion in 2007, where he and his wife, Carla, were depicted as the main characters’ next-door neighbors); Hulk (2003); The Incredible Hulk (2008), I Love You, Man (2009); The Avengers (2012); and Celebrity Apprentice 5 (2012). We are proud to have Big Louie back on our October cover.
This year’s 50th Olympia event is bigger and better than ever, as we have exciting news: American
Media, Inc. and NBC Sports Group recently announced a partnership
to televise the 2014 Mr. Olympia contest on NBCSN, with two 90-minute telecasts of the 50th
STILL INCREDIBLE
Chairman and Chief Executive Officer DAVID PECKER President of the IFBB Professional League JIM MANION
Founder and Chairman Emeritus JOE WEIDER (1920–2013)
Editor-in-Chief ROBBIE DURAND
Executive Editor ARNOLD SCHWARZENEGGER Managing Editor, Enthusiast Group/Books BRIAN GOOD
West Coast Editor DAVE IAN LEE Chief Medical Adviser CARLON COLKER, M.D., F.A.C.N.
Senior Writer GREG MERRITT Senior Web Editor ANGELICA NEBBIA
Copy Chief PEARL AMY SVERDLIN Copy Editors NINA COMBS, JEFF TOMKO, HEIDI JACOBS
Research JAMES RILEYEditorial Production Director RUSSELL MENDOZA Editorial Production Coordinator VICTOR KIM
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EDITORIAL
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ART
J.M. MANION, MIKE BERG, TONY MONCHINSKI, ANITA NIKOLICH, DAVID SANDLER
EDITORIAL CONTRIBUTORS
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Contributors RON AVIDAN, ALBERT BUSEK, CARUSO, ISAAC HINDS,
KEVIN HORTON, CHRIS LUND, J.M. MANION, PAVEL YTHJALL, ART ZELLER, BILL COMSTOCK
PHOTO & ART CONTRIBUTORS
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Q The Arnold Classic
returns to Europe and does it in Spain again, for the fourth consecutive year. On Friday, Sept. 26, Madrid will be the destination for hundreds of people with uncommon physiques at one of the most anticipated events of the year for fitness and bodybuild-
ing enthusiasts. Locals will be awed by the number of hyperdeveloped physiques. For three days, thousands from around the world will
ARNOLD CLASSIC
EUROPE 2014 congregate at the Pabellón de Cristal and Madrid Arena to give life to an event that draws an increasing number of athletes, sponsors, and visitors each year.
The venue for the championships is the same, but the space has increased in size. The Pabellón de Cristal (which
translates as the Glass Pavil- ion) will be used in its entirety. Lessons learned in previous years have led to improve- ments, making the experience
more comfortable for all the fans and athletes.
The Arnold Classic Europe has become a big annual cel- ebration of sport in Europe. The spectacular display—Olympic and non-Olympic disciplines— together with the expo and topped by the bodybuilding and fitness competitions, both
amateur and professional, have achieved an astounding level of success. The expo has three objectives: first, new growth; second, a better distribution of
the events; and third, accessi- bility for the flow of visitors.
The IFBB Pro League bodybuilding portion will be stacked with top names like (presented here in alphabetical order) Wil- liam Bonac, Mamdouh Elssbiay, Toney Freeman, Dexter Jack- son, Michael Kefalianos, Victor Martinez, Juan Morel, Shawn
Rhoden, Roelly Winklaar, and Dennis Wolf.
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Q In mid July, reigning three-time Mr. Olympia Phil Heath took time out of his busy schedule to visit Gold’s
Gym, otherwise known as the Mecca, in Venice Beach, CA. The reason? Two actually. First, the Gift was the latest Mr. O to have his picture adorn Gold’s historic Wall of Fame, next to
such legends as Arnold Schwarzenegger, Lee Haney, Ronnie Coleman, Jay Cutler, and others. The second was the launch of his new company, Gifted Nutrition. Heath is heavily involved in all product development to ensure that nothing but the best goes into the premium supplements bearing his name. Check out the pics from the red carpet affair and go to giftednutri- tion.com for the full scoop on one of the industry’s hottest new sports and performance supplement companies.
GIFTED NUTRITION
JAY CONQUERSNEW YORK CITY Q
By now, it’s clear that we won’t be seeing Jay
Cutler on a bodybuilding stage this year, but that just leaves more time for the four-time Mr. O to get up close and personal with fans as he did on a
trip to New York City on June 19–21. Cutler, who was in town promoting BPI’s Cutler Nutri-
on Fox 5 News tiglione, ran, OK!TV, and TMZ.
BIG LOUIE
Lou “the Incredible Hulk” Ferrigno
Q Louis Jude Ferrigno started lifing weights when he was 12½ years old to protect himself against bullies
who made fun of his hearing loss, the same punks who made it a game to pull Ferrigno’s hearing aids out of his ears at school and in the neighborhood (as a baby, an untreated ear infection cost Ferrigno 85% of his hearing). This little boy from Brooklyn, driven by fear, insecurity, and his survival in- stinct, grew into one of the most massive men—6'5" and 325 pounds at the 1992 Mr. Olympia—ever to grace a bodybuild-
ing stage and the planet. The original mass monster, Ferrigno’s competitive heyday
was the mid-1970s. During this, the sport’s golden era, bodybuilding’s “Big Louie” battled it out against the likes of Arnold Schwarzenegger, Serge Nubret, and Sergio Oliva. He left competitive bodybuilding when his acting career took off, but made a comeback to the Olympia stage in the early 1990s. The names in the game had changed to Dorian Yates, Kevin Levrone, and Flex Wheeler, and Ferrigno found himself in arguably the most competitive era of the sport. At the 1992 Mr. Olympia, where a 41-year-old Ferrigno placed a respectable 12th out of 22 competitors, the men he beat included 1983 Mr. Olympia Samir Bannout and future eight- time champ Ronnie Coleman. In 1994, he placed second at
the inaugural Masters Olympia.
Q Today, at age 62, this 1973 IFBB Mr. America and two-time IFBB Universe
winner (1973–1974), is a quiet, thoughtful, introspective man. Thanks to his enormous physique and run as CBS’ The Hulk from 1977–1981, Lou Ferrigno is one of two bodybuilders who are truly household names (Arnold Schwarzenegger being the obvious other). He still works out and his acting career continues with work on The Celebrity Apprentice and The King of Queens, as well as voice-over work in Adventure Time and 2012’s blockbuster movie The Avengers. A family man, Lou and his wife of 34 years, Carla, have three grown children and live in California,
where they are planning this November’s NPC and IFBB Ferrigno Legacy Contest.
FLEX: When you started working out, whose physiques
did you admire? LOU FERRIGNO: Larry Scott’s and Dave Draper’s. I’d been read-
ing comic books as a kid and also admired the physiques I found in the pages of Superman and Spider-Man. I was a big fan of the Steve Reeves’ Hercules films made in Italy [1957’s Hercules and 1959’s Hercules’ Unchained ; Lou would go on to star in later Hercules films himself]. I started training at 12½ [years of age], trying to put on some size.
You attended the Mr. Olympia in 1966 and saw Larry Scott
defend his title. LF: I was 14 years old and they
were holding it at the Brooklyn Academy of Music across the street from my high school. Larry had won the year before at the first Mr. Olympia contest; the
only man, incidentally, to win the contest in his first attempt.
Who did you go there with? Your dad? LF: I went there all by myself. I remember they were having the competition and I was so excited it was across the street from Brooklyn Tech High School. I walked across the street and bought a ticket. I had the first row in the balcony. [Laughs] I was holding
onto that ticket like my life depended on it.
D E H A A N / C O U R T E S Y O F W E I D E R H E A L T H A N D F I T N E S S
44 FLEX | OCTOBER ’14
Let’s talk about the way you trained in the 1970s versus the way you trained for your compet-
itive comeback in the ’90s. Were there any major differences?
LF: I basically trained the same. I trained each body part twice a week. Twelve sets total of usually
three exercises for eight to 10 reps. In the 1990s it was the same thing, but I did more cardio and I was able to eat more.
Did you train for a pump or did you train to go to failure? LF: Both.
How di d your nutri tion change from the ’70s to the ’90s? LF: Well, in the 1970s, I was mostly starving myself. It was
a very basic meat-fish-water diet. Very clean meats, low in carbohydrates. That’s why it
was so difficult for me to finish workouts, because I had so few carbs in me. In the ’90s, because of the change in em- phasizing cardio, I was able to
consume more carbohydrates and had the energy to train twice a day.
I TRAINED VERY HEAVY.
I WANTED TO GET AS THICKAND BIG AS I COULD BE.
L U
N D
COMPETITIVE RECORD
1971: WBBG Pro Mr. America, teen, 1st; AAU Teen Mr. America, 4th; 1972: WBBG Pro Mr. America, 2nd; NABBA Mr. Universe, heavyweight class, 2nd; 1973: IFBB Universe, heavyweight, 1st , and overall; IFBB Mr.
America, heavyweight, 1st, and overall; 1974: IFBB Mr. International, heavyweight, 1st, and overall; IFBB Universe, heavyweight, 1st , and overall; Mr. Olympia, heavyweight, 2nd; 1975: Mr. Olympia, heavyweight, 3rd; 1992: Mr. Olympia, 12th; 1993: Mr. Olympia, 10th; 1994: Masters Olympia, 2nd
EXERCISE SETS REPS
Incline Dumbbell Curl
Concentration Curl
BICEPS ROUTINE
L U
N D
In the 1970s, at your biggest, what did you weigh? LF: In Pumping Iron [centered around the 1975 Mr. Olympia] I was 268 pounds. The year before, at the Universe, I was 250. I was 275 when I won the Mr.
America in 1973.
What supplements were available to you in the 1970s? LF:The only thing they had was meat protein powder. I used to buy that at GNC. I would mix it with water, hold my nose, and swallow it down. I didn’t want to use skim milk powder because I was trying to get as ripped as I could get. We didn’t
have the variety of supplements bodybuilders have today.
And what supplements did you use in the 1990s? LF: In the ’90s I didn’t use a lot of supplements, I just ate more. I would drink a protein shake to make sure I got all my meals and calories in.
When you say you ate
more, how many meals a day were you eating in the 1970s versus the 1990s? LF: I ate three meals a day in the ’70s compared to 5–6 meals a day in the ’90s.
When you trained for contests in the 1970s, which
body part was the tough- est to get to respond? LF:My back. I had to train my back to be equal to my front. I wanted to increase
the size and definition in my back, bring out the striations.
Which body part was the easiest for you to build? LF: Chest and arms.
In the ’90s, your back was great. LF: I learned to train it the right way. I learned to focus on feeling my back when I did pulling movements instead of having my biceps override the back.
In your opinion, what sepa- rated a mass monster like you
from a more aesthetic bodybuilder like Frank Zane? LF: It was genetics, but it was also the way we trained. I trained very heavy. I wanted to get as thick and big as I could be. My joints and bone structure were able to hold more mass. Frank had small bones and was able to perfect his symmetry. I think if he had been able to put on much
more size, he would have lost his symmetry because he was so aesthetic.
You were Michael Jackson’s personal trainer shortly before his death in 2009. When you trained him, how were you training him? LF: I used bands, very light dumbbells, and machines. I had
him do high intensity. We were focusing on stamina and flexibil- ity. He was a very nice man.
As a competitor, which was a tougher generation: the bodybuilders you faced in the 1970s or the guys you faced in the 1990s? LF: The 1990s. The guys were more completely developed.
They had striations, they had glutes. Everyone had to have legs. Bodybuilding had changed
I HAD TO DEVELOP THE HUNGER TO COMPETE AFTER
17 YEARS OF NOT TRAININGFOR CONTESTS.
© 2014 ProSource. All rights reserved. TThese statements have not been evaluated by the Food and Drug Administration. These products aree not intended to diagnose, treat, cure or prevent any disease.
D E H A A N /
C O U R T E S Y O F W E I D E R H E A L T H A N D F I T N E S S ’
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D E H A A N / C O U R T E S Y O F W E I D E R H E A L T H A N D F I T N E S S
so much. In the ’70s you went to a contest and competed in the evening; they didn’t have the prejudging in the morning or the day before like today where everything is so critical.
When you competed in the mid-’70s t here were ofen only two or three men in the
heavyweight class. But when you came back in the 1990s, you were going up against 22
guys at the ’92 and ’93 Mr. Olympias and 12 guys at the ’94 Masters Olympia. LF: I was the youngest one when I competed in the ’70s. When I came back I was the old- est guy on the Olympia stage. I had to develop the hunger to compete after 17 years of not training for contests.
What made you come back? What was the hunger?
LF: When I starred in Pump- ing I ron, I walked away feeling unfinished because I wasn’t at my best. I’d only trained for eight weeks because I was focusing on the Supersta rs competition [The Superstars, a network series where athletes from different sports competed in events; Ferrigno won one of
the preliminary shows in 1976] so I didn’t have much time to train the way I needed to. I
wanted to compete one more time to see how far I could take my body. To push the limits and see how big, thick, and cut I could get. I didn’t want to leave the sport unfinished. I didn’t want to look back one day and say, if only I could have competed one
more time…I knew that when I came back it was going to be tough to do well because the game had changed so much with the level of development of the physiques. But I did it for myself, to see what I could do with my body.
Do you ever regr et n ot competing in the 1976
Mr. Ol ympia? LF: I did back then, but you
know, doing The Hulk series made me a major superstar. I had to give up one.
Ken Waller won the Olympia heavyweight class
in 1976. Mike Katz placed second. You’d beaten both men beore. LF: Yeah. I knew that if I had continued competing I would have won the Olympia at least eight or 10 times.
Do you miss competing? LF: No. Sometimes I have the urge to go onstage, but it’s not
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about competing against the other guys. It’s about competing against myself and posing. I loved being onstage and competing when I was up there. Today, I just want to look good at my age and feel
and be healthy.
Tell us about the Fer- rigno Legacy Contest coming up in November. LF: It’s going to be a mega show in Santa Barbara the last weekend of November. It’ll be a two-day show with IFBB men’s bodybuilding, men’s and women’s physique, and bikini, and then an NPC amateur contest
on Saturday. We’re goingto have many, many competitors—over 300. It’s being held at the Granada Theater, which is an $85 million theater— very beautiful. I also want to have the Arnold Classic on the West Coast.
What advice would you give to an
aspiring bodybuilder who hopes to follow in
your footsteps and be a mass monster? LF: I’d tell him or her, take it one day at a time. Don’t overtrain. Listen to your body, because your body will tell you how much you need to train and how hard to push. And train smart. You don’t want to incur any injuries. FLEX
TODAY, I JUST WANT TO LOOK GOOD AT MY AGE AND FEEL
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L U
N D
Q Imagine it’s 1979 and you want to do pullups. Already hanging from the bar is Roy Callendar, third in the previous year’s Mr. Olympia. You’d better hope he lets you
work in, because he’s not moving on for another hour or so. And 25 sets at the pullup bar are just the beginning. Callendar’s back routines typically consisted of 85 sets, and his entire back/biceps/forearms workout could last six hours! All his body parts went through similar
endurance sessions. Callendar is an extreme example of volume training, but his success illustrates that more is sometimes better. With proper nutrition and enough rest between workouts, volume training can lead to more voluminous muscles.
VOLUME TRAINING How cranking up your workout volume can turn up your gains
TRAINING STYLES
L U N D
through around 1,000 reps per quad workout, as Viator did. Boredom and complacency can set in. Your body’s energy and hormonal levels will lag. So let’s acknowledge that ultramarathon workouts are incredible
feats. Clearly, some bodybuild-ers have had great success with them. But let’s also move on to a more realistic and effective style of volume training. For that, we look to four-time Mr. Olympia Jay Cutler.
We’ve included the quad routine Cutler used in prepara- tion for the 2003 Mr. Olympia. It
has a more realistic 23 working sets. (He also typically did one warmup set of each exercise.) You’ll also notice it covers a lot of exercises. Viator used to do just four exercises for quads but plow through 10 sets of 20–30
reps of each of those. With only23 total sets, Cutler doubled Viator’s exercise total (counting leg extensions twice). In that manner, he worked complex muscle groups, like quads and back, from a variety of angles.
Cutler achieved such a diversi- fied attack by doing only two or three working sets of most
VOLUME CONTROL
In the beginning, which is to say the first half of the 20th century, bodybuilders trained their entire physiques in every workout. By necessity, they couldn’t do many sets per body part per workout
until split routines divided theirworkload. When routines were broken up, volume climbed. It peaked in the late ’70s and early ’80s with Callendar, Casey Viator (third in the 1982 Olympia), and Johnny Fuller. All three top pros did in excess of 40 sets in each body-part routine.
Nobody sprints through an ultramarathon. Likewise, there is a limit to how long most people can maintain even moderate intensity when they’re grinding
exercises. Another factor was reduced rest. By keeping his
breaks between sets to around one minute, he was able to get through his entire workout before his intensity waned. Simi- larly, the four-time Mr. O kept his
reps in the low-moderate range,so he could impart maximum intensity throughout each set. Still another factor he used was a late-workout blowout. Note that he ended his quad workout with dropsets, a technique that boosted intensity when it was most likely to lag. All in all, Cutler managed to turn up the volume and variety to marathon levels but still sprint through his workouts with ultimate effort from his first rep to his last.
ALL I CAN “I’m a volume trainer, and I always will be. I want to make sure I’ve done all I can in every workout. I’m not concerned with how many
sets that takes.” — JAY CUTLER
L U
N D (
H.U.G.E.® VOLUME
TIP SHEET
Q Supersets and gi- ant sets can help you increase rep volume without inflating workout time.
Q Doing only two or three sets of an exercise allows you to work complex body parts, like back and quads, from a variety of angles.
Q Work quickly. You don’t want your intensity to wane over a lengthy gym session. Rest only
60–90 secondsbetween sets.
Q Utilize techniques like dropsets late in your workout to maintain your intensity until your last reps.
Q Avoid high-rep sets. Combined with a high- set workload, your intensity is prone to lag when doing sets of more than
15 reps. Stick to maximum weights for moderate reps.
H.U.G.E.® VOLUME
TRAINING BASICS
Q Do 18–26 sets for large body parts, like back and quads. Do 15–20 sets for smaller body parts, like
triceps and calves.
Q Work out six days weekly, and train all body parts, other than abs and calves, only once a week. This will allow you to keep your intensity up throughout the entire routine.
Q Keep all workouts to 90 minutes or less.
Q In order to maintain your intensity, increase your overall workout volume gradually. Don’t add more than two sets per week.
EXERCISE SETS REPS
Squat 4 6–10
Stationary Barbell Lunge
2 8–10
Stationary Dumbbell Lunge
2 8–10
Leg Extension 4 6–8 plus 5–6*
* These are dropsets. The initial 6–8 reps are followed immediately with 5–6 reps with half the initial weight.
JAY CUTLER’S
VOLUME QUAD WORKOUT
C H A R L E S
L O W T H I A N . C O M
TRADITIONAL PUSHUPVS. TRX PUSHUP
Q There are a number of gyms that have incorporated TRX training systems into the workout area, but most bodybuilders stick to the basics. New research
suggests that incorporating TRX pushups activates more muscle fibers than the traditional pushup. The researchers wanted to compare the EMG activity of the pectoralis major, anterior deltoid, and triceps brachii muscles during standard pushups and pushups with suspension straps. The researchers concluded that the suspension pushup displayed greater levels of EMG activity for the pectoralis major, anterior deltoid, and triceps brachii muscles. Finishing off a chest exercise with the TRX suspension straps seems to activate more muscle fibers than a traditional pushup, so give them a try.
CARDIO CONTRO- VERSY Q If you look at 99% of the fitness
websites, most talkabout the superiority of high-intensity inter- val training (HIIT) over steady-state cardio for fat loss. According to new research, steady- state continuous cardio beats HIIT for burning fat, at least in overweight people. Researchers took 38 inactive (exercising <three days/week) and overweight (BMI 25 to 29.9) 18- to
55-year-old men and women who were randomly assigned to receive three sessions/ week for 12 weeks of HIIT or continuous moderate intensity training, or a sedentary control group. The pro- gressive HIIT program consisted of repeated bursts of exercise on the cycle ergometer at a power output designed to elicit 120% of a VO2 max. The
continuous cardio exercise program involved continuous cycling on the ergometer. In ac- cordance with current recommendations, training progressed from 30 minutes at an intensity of 50% in Week 1 to 45 minutes at an intensity of 65% by the fifth week of the study. At the end of the study, the HIIT program was superior for developing cardio-
respiratory fitness, but the continuous aerobic exercise, not HIIT, was superior for reducing total body fat and android fat (i.e., fat in the abdomen, chest, shoulder) in overweight adults. Thus, the researchers concluded that although HIIT is a time-effective means of achieving improved fitness, it should not be promoted as a time- effective means of
increasing fat loss and improving fat distribution for this population.
Q Muscle hypertrophy following resistance
training involves activa- tion o muscle protein synthesis (MPS). However, new studies suggest that may not be the case. Researchers measured muscle protein synthesis afer the first session o resistance exercise and then examined the relation between muscle
protein synthesis and hypertrophy afer 16 weeks o training with an MRI scanner.
The subjects ingested a protein-rich beverage (30 grams o whey protein) immediately afer their exercise session and with breakast on nontraining days. At the end o the study, rates o MPS were increased 235±38% above rest 60– 180 minutes post-exercise and 184±28% 180–360 minutes post-exercise. Quadriceps volume increased 7.9±1.6% afer training. Now here comes the shocking finding: There was no correlation between changes in quadriceps muscle volume and acute rates o MPS measured over one to three hours, three to six hours,or the sum o the one- to six-hour post- exercise period. The researchers concluded that acute measures o MPS ollowing an initial exposure to RE in novices are not correlated with muscle hypertrophy ollowing chronic RT.
Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information in this ad should not be used as an indication or prediction of your individual results. These products are meant to be used in conjunction with a proper nutrition & exercise program. Your results are completely dependent upon the amount of effort you put into it, which includes eating & exercising properly. You should consult your healthcare practitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD. *Endorsers began their relationships with USPlabs as product users before endorsing the company. USPlabs’Endorsers may have been remunerated for their endorsement.
www.USPlabsDirect.com
H A N E Y : B I L L D O B B I N S ; M C M I L L A N : P E R B E R N A L
BY GREG MERRITT
HANEY Height 5'11''
Weight 245 Pro Years 9 Pro Contests 16 Pro Wins 11 Olympia Wins 8
Q Ever since Cedric McMillan
won the 2009 NPC Nationals, he’s been compared to Lee Haney, the legend who won the same title 27 years prior. There are obvious career differences. Haney made his pro debut at 23 and retired at 32 with a record eight Mr. Olympia titles.
McMillan didn’t debut until the weekend he turned 33, and, though he has three pro titles to his name, he’s yet to even crack the Olympia top 10. Still, both are South Carolina natives with similar mass- with-class physique types—tall, broad, and proportionate. Like Haney during his eight years of domi- nance from 1984–91, McMillan today has
enough size to dwarf challengers, but it’s wrapped in a pleasing structure and shape that makes observers quip, “That’s what bodybuilding should be about.”
TWO-MAN CALLOUT If Haney at his peak could pose down with McMillan tod ay, it would be readily apparent how stupen- dous Haney’s torso
was. Haney’s chest and back of three decades ago could still win him comparisons in this year’s Olympia. His front lat spread and front double biceps were domi- nating poses then because of his chest depth, lat width, and waspish hips. And they’d still be domi- nating poses against top pros today. Those also happen to be McMillan’s best poses. His back just isn’t quite as broad as
Haney’s, and his hips aren’t quite as slim.
Lower body-size standards have changed dramatically over the 23 years since Haney last posed. His quads had pleasing shapes and enough size to fend off top challengers. But, on average, today’s best bodybuilders carry a lot more mass in
their lower bodies than yesterday’s. This is especially true of hamstrings. McMillan would have a definite lower-body edge.
And he would have a similar size advantage with arms. Still, what Haney lacked in gun dimensions, he made up for with biceps and triceps
separation. He might lose the side shots to
McMillan because of his undersize arms, but the lines in those same limbs highlight the legend’s key advantage over his fellow Southerner. During his pro career, “Totalee Awesome” was never off. He always delivered the cuts (by the standards of his era), and until Big Mac proves he can do likewise, it’s hard to envision a
scenario in which he beats an eight-time Mr. Olympia.
Strengths Aesthetic mass, lat width and thickness, chest density
Weaknesses
Side triceps
Weaknesses Conditioning, back details
Abs and thigh
Pro Contests 9 Pro Wins 3
Olympia Wins 0
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Most Americans make dinner their highest-protein meal of the
day. Researchers sought to examine protein timing and its effect on protein synthesis. There are some advantages to late protein intake. But what about the rest of the day? Many people get most of their protein at dinner. Many get most of their carbs at breakfast. Is there an advantage to spreading protein intake throughout your day? It looks like the answer is yes.
Researchers studied 24-hour muscle-protein synthesis in a group of healthy men and women. The subjects were first asked to stick to a diet with most protein consumed at night (about 10 grams at breakfast, 16 grams at lunch, and 63 grams at dinner). This was followed by a second diet in which protein was consumed evenly at three meals (with an average of about 31 grams per meal). Subjects stayed on
each diet for seven days. Protein synthesis was 25% higher when subjects consumed protein evenly at each
meal. The researchers concluded that it’s better to have protein with breakfast, lunch, and dinner than having a big, high- protein meal at night.
LINGONBERRIES HALT FAT GAIN Q A berry that prevents you from gaining fat sounds like science fiction, but that’s what researchers found in Sweden. Lingonberries
almost completely prevented weight gain in
mice fed a high-fat diet, a study at Lund University has found—whereas the “super berry” açai led to increased weight gain. Mice were fed a low-fat and high-fat diet and were then divided into groups, where all except a control group were fed a type of berry—lingonberry, bilberry, raspberry, crowberry, blackberry, prune, blackcurrant, or açai berry. After three months, the lingonberry group had by far the best results. The mice that had eaten lingonberries and a high-fat diet had not put on more weight than the mice that had eaten a low- fat diet—and their blood sugar and insulin readings were similar to those of the “low-fat” mice. Cholesterol levels and levels of fat in the liver were also lower than those of the animals who received a high-fat diet without any berries.
J A S O N
B R E E Z E ; G E T T Y I M A G E
S ( 2 )
SULFUR MINERAL WATER ENHANCES MUSCLE RECOVERY
Q Looking for an extra benefit to recover rom your last training session? Pick up a bottle o sulur mineral water. Crucierous vegetables are endowed with sulur, a potent antioxidant and detoxification agent. German research has shown the importance o dietary sulur or cardiovascular health. Sulur compounds ound in some oods may increase cardiovascular health by acting as a natural blood thinner and by lowering blood cholesterol. Sulfur is needed for the manufacture of taurine, an amino acid critical for a healthy heart. Sulur also plays a key role in the unction o the mitochondria, the energy actories inside your cells. Researchers examined the effects o sulphurous mineral water (SMW) on muscle damage, antioxidant activity, and peripheral blood changes induced by submaximal exercise. Thirty male triathletes supplemented with SMW or a placebo: three weeks o placebo, 30 days o washout, and three weeks o SMW. Afer both periods, participants ran or two hours at 70% maximal aerobic speed. At the end o the study, while both groups had an increase in inflammatory markers o muscle damage afer exercise, the sulur mineral drink had increased levels o antioxidant product, catalase, which were higher immediately
afer exercise in the sulur groups, as was hemoglobin and red-blood-cell level. Markers o muscle damage, such as creatine phosphoki- nase, decreased significantly in the sulur mineral water.
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Y T H J A L L
YOU CAN INCREASE OR DECREASE EMPHASIS ON VARIOUS PARTS OF THE
HAMSTRINGS WITH SOME PRACTICE (I.E., INCREASING PROPRIOCEPTION).
B R
E E Z E
final four weeks out from their competition. I believe seasoned competitors realize this, but I still see experienced vets talking about food fantasies quite often. This is completely under- standable for a newbie
or first-time competitor, but I would expect more from seasoned vets. During the final four weeks is when you design (or have your nutrition coach) design a plan of attack for post-contest with precisely how to transition out of this delicate phase properly. Planning your post-contest nutrition plan, supplement regimen, and off-season training protocol will ease your mind so you are not winging it or playing it by ear (which will never work out
optimally). I’m not saying you cannot or
should not have some fun and celebrate and eat amazing foods you’ve been deprived of, but you need to know when to call it quits, and how to control and regulate the rebound effects from enjoying these tasty delicacies.
Another factor often not considered has to do with whether you’re a naturally stubborn endomorph body type or a blazing fast ectomorph body type. If you’re the
metabolically slower endomorph, this article is even more impera- tive for you to take to heart, as I’ve witnessed these individuals (endomorphs) go from stage- ready to looking 20 weeks out in five to seven days! The ectomorph counterpart will have much more leeway with coming off a contest diet and could potentially experience only water retention from going gung ho on a weeklong food frenzy. This means the ectomorph should keep things regulated
immediately post-contest to ensure the transition into off- season is optimized.
CONTROL YOURSELF
Q I can’t count how many times I have heard body-
building/physique competitors publicize on social media what they will be devouring after their contest is finished. I have seen people buy and stockpile hundreds of dollars’ worth of empty calorie junk food, none of it conducive to bodybuilding. If this happens to describe you
(assuming you’re in the midst of a contest diet) or something you have done in the past—please read this article carefully and save yourself some damage control. I want to thoroughly discuss the pitfalls, and even dangers of this mentality that says. “I am going to demolish some junk food for one to two weeks after my show, then I will clean it up.” Adhering to this two-week “see food” diet will potentially lead to the follow-
ing unfortunate outcomes:
EXTREME LETHARGY, causing a lack of motivational energy.
DEPRESSION due to going from a contest-ready physique to the Pillsbury Doughboy imitator in seven days or less.
ELECTROLYTE IMBALANCES, causing irregular muscle cramping
and muscle tightness, making it difficult to weight train or even walk for long periods of time.
So let me embed some very crucial and helpful information in your brain on how to really come out of a contest-prep diet and not suffer these negative side effects and outcomes.
First off, I want people to adopt the mindset that a champion needs to be concerned with bring- ing his or her very best package
to the stage and focus solely on first place, not what junk foods they are craving most toward the
BY MATT PORTER
A CHAMPION NEEDS TO
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NPC competitor, title holder, contest prep coach, and nutrition guru. Matt can bereached via his Q&A page in the forums at truenutrition.com. If you’re interested in information regarding the intra-workout formula (MPA Muscle Intrusion), check out truenutrition.com.
tion amounts, perhaps two gallons per day. You’ll also go back to your lowest carbohydrate phase of your pre-contest diet. Finally, you will resume cardiovascular training to also
fight the rebound and get thebody’s water balance to return to homeostasis.
Something to be aware of is that the rebound will creep up on you Monday morning, and as you ingest more water, you’ll now bloat more dramatically, since aldosterone and vaso- pressin are trying to normalize and regulate fluid balance. You will be a human sponge and soak up all ingested water from Monday until Wednesday,
give or take a day or two. By Thursday, assuming you have implemented the pre-contest cardio, low-carbohydrate menu, and normal sodium intake, the body will then start releasing subcutaneous fluid, and you’ll start looking stage ready again.
By the next weekend, you should be balanced out, and ready to slowly dive into your off-season nutrition and training plan. I understand this will be very difficult for most to
fathom—going back to cardio and low carbohydrates—but trust me, you’ll thank me for sharing this approach with you!
After the “damage control” week, the following week you’ll slowly increase your carbohydrate allotment, and perhaps slowly taper your cardio duration. I will usually allow my athletes to schedule a cheat meal or two on the weekends, and when I say cheat meal, I mean one meal
of their choice—not an entire day of gluttony!
I hope that all competitors gain access to this two-part article series and read it thoroughly, as disregarding the transition out of the contest diet will affect your off-season in a negative manner. Remember, starting a gaining phase from a lean starting point is your best option. You can preferably slap on lean muscle over fat mass given you carefully give your body
the right amounts of healthy macronutrients, opposed to complete, utter junk food!
DAMAGE CONTROL!
First, I am going to lay out a detailed example of how a competitor can avoid the negative ramifications of coming out of the contest diet the wrong way:
The competitor is now threedays out from his/her contest. Carbohydrates have been reduced to fewer than 50 grams per day from their previous 200- gram allotment. The competitor has now begun to reduce sodium levels to attempt to rid the subcutaneous tissue of water retention. Water consumption prior to this point was at two gallons per day, and it has now been reduced to one gallon, and eventually it will be just sips of fluid one1 day out
from the contest. The competitor has also employed water-loss pills in conjunction with the water/ sodium/carbohydrate restriction to further increase diuresis, and hopefully appear shrink-wrapped the morning of the contest.
Every single one of the crucial dietary manipulations that this competitor utilized will spell absolute disaster if he or she chooses to go hog-wild post-contest by eating everything in sight.
A BETTER WAY After concluding the night portion (award ceremony) of the
contest—and hopefully collect- ing your first-place trophy, you then go off to a fun restaurant with friends and family to eat anything you’ve been craving.
Have a blast, eat until you’re satisfied, and then I’m sure on your way home or back to your hotel you will make a few more pit stops to pick up some treats to shove down your throat
before passing out. The next morning, have a
breakfast of your choice. I am sure it will comprise pancakes, waffles, bacon, eggs, etc…
This is where I tell my clients to then eat your normal diet meals until dinnertime that day, and follow with a dinner of your choice with your significant other, friends, or family.
Then, on Monday, it is time to put in some work and fight through the inevitable rebound
that will, unfortunately, take place. You will now go back to your pre-contest water inges-
QUESTIONS TO ASK COMING OFF A CONTEST DIET:
PHYSIOLOGICAL EFFECTS OF THESE MANIPULATIONS:
POST-CONTEST DIET DAY 1 RECAP:
How depleted of carbohydrates and dietary fats were you going into your contest?
How much water depletion did
you undergo?
How much cardio were you doing?
How many thermogenic weight- loss products were you taking prior to show time?
Depleted glycogen levels increased GLUT-4 transporter proteins in muscle cells and increased glycogen synthase enzymes, which will cause super-saturation of glucose storage.
Lowered sodium levels over a few days will now increase aldosterone levels (“sodium hormone”), and the body will go into fight-or- flight mode, and actually preserve water in extracellular tissues, under the skin.
Tapered water levels over a few days will now increase vasopres- sin (or antidiuretic hormone) and also cause the body to scavenge water in extracellular tissues, since no water is being ingested.
Diuretic products will deplete electrolyte levels in cells and blood and cause mild to severe mineral imbalances, resulting in a myriad
Breakfast of your choice
Eat normal pre-contest diet
C O U R T E S
Y O F M A N U F A C T U R E R S
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you. ©2014 General Nutrition Corporation. May not be available outside the U.S.
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the movement to ready yourself
for the next rep. If you spend more time on one phase of the lift, such as lowering the weight to a count of six to eight seconds, then you’ll need to adjust the rep- etitions accordingly. As a general guideline, a set primarily designed to improve strength will take 40 seconds or less to complete, and a set primarily designed to improve hypertrophy will take 40–70 seconds to complete.
Another useful idea is to vary the exercises with each
training phase; this ensures continual progress and helps to avoid overuse injuries. Rather
than performing barbell bench
presses for all eight weeks of an eight-week training cycle, for the first two weeks you could perform dumbbell bench presses, followed by two weeks of dumbbell incline bench presses, followed by two weeks of barbell incline presses, and finishing off with two weeks of conventional bench presses.
With so many variables to con- sider, designing a long-term plan for your workout requires a fair amount of time. It’s worth it! Just
start by using this general outline of sets and reps, and in the end you’ll achieve your goals faster.
Here is an example of a two-
month cycle (to perform once or twice a year) that focuses more on strength while still having a positive effect on muscle growth (see Chart B) .
Be aware that the speed at which you perform your repeti- tions will influence the training effect. In the two training cycles above, lower the weight at a rate that is approximately two to three times as long as it takes to lift it.
In a bench press, for example, you could press the bar to ex-
tended arms in one second and lower it in three seconds, with a one-second pause at the top of
Q Let’s face it—if you’re looking through body-
building magazines for a new workout, the one you are currently using is probably no longer working. One reason progress stagnates is that your body is a very adaptive organism. The more advanced you are, the more frequently you will need to change your workouts.
It’s been said that the best workout is the one you’re not
doing, so give yourself permis- sion to try a new approach. More specifically, what you want to do is change your workout when you start reaching a point of diminishing returns. This change, however, doesn’t have to be a matter of guesswork—plan ahead for those gains!
First, outline a long-term plan of set-rep protocols. To become strong with minimal increases in muscle size, you need to focus on workouts of
1–4 reps. To develop strength with significantly more muscle mass, use 5–8 reps; for pure muscle mass, use 8–15 reps; for strength endurance, 15–30 reps.
This doesn’t mean you cannot use other set-rep protocols, but if your goal is building muscle, rec- ognize that lower reps are more suited for developing strength, and higher reps for developing muscle endurance.
Now let’s move from theory to practice by looking at a three-
month plan outlining the sets, reps, and rest intervals for a bodybuilding workout (see Chart A).
Does this mean you would keep repeating these 12-week cycles? That could work, but once a year it would benefit you to insert a cycle that focuses on strength. Why? Two reasons: (1) You’ll be stimulating the fast-twitch muscle fibers that are not as actively stimulated in hypertrophy programs, and (2) when you go back to the higher
reps, you’ll get a mental boost to push harder because the weights will feel lighter.
Weeks Reps Sets Rest
CHART A
CHART B
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