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IRONMANMAGAZINE.

COM

JULY 2015 / iron man maGaZinE

MICHELLE

INSPIRATION INFORMATION TRANSFORMATION

LEWIN
The MosT InFLuenTIaL WoMan
In The FITness IndusTry

BIGGER
SHOuLDERS

In 8 Weeks

BCAAs
Burn FaT
and saVe
MuscLe

GuT CHECK
poWer oF
proBIoTIcs
THE 6-POINT
V-TAPER PLAN

SIzE AND
STRENGTH

GyM-TesTed

spLIT rouTIne

MICHELLE LEWIN

RAYNOR WHITCOMBE
& KRISTINA OLSON
2015 Bodyspace WInners
JULY 2015
$5.99

Please display until 7/27/15

AKO RAHIM - TEAM BMR

Swedish Quality And


Excellence

BMRSTORE.COM

2015 DYMATIZE. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any disease. As individuals vary, so will results.

PROTEIN

SUGAR

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ISO-100 from Dymatize. Whats in it? 25 grams of


100% whey protein isolate and 5.5 grams of branchedchain amino acids (BCAAs). Whats in it for you?
Better performance. Maximum muscle growth. And
faster recovery times. Use it before and after
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LEAN MUSCLE GAINED (LBS.)

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PEER-REVIEWED

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Phospha
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Plasma
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10
5

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SUBJECTS USING
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In clinical research, test subjects gained 18.7 lbs. of pure lean muscle in just
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ingredient in Clear MuscleTM, while the placebo group gained only 4.6 lbs.

Clear Muscle

The groundbreaking compounds in Clear MuscleTM, Phospha MuscleTM


and Plasma MuscleTM all work on separate musclebuilding mechanisms
of the mTOR enzyme the bodys primary regulator of muscle growth to
activate protein synthesis and put your body into a prime anabolic state.

STRENGTH INCREASE (LBS.)

PUBLISHED IN

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250

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200
150
100
50
0

SUBJECTS
USING THE KEY
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PLACEBO

Test subjects in clinical university research who supplemented with a


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to their combined bench press, squat and deadlift total in just 12 weeks.

BetaTOR 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 6,103,764 licensed by Metabolic Technologies, Inc. Peak 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 6,723,737; 7,671,038; and 7,629,329. Mediator PA is protected under patents pending by Chemi Nutra. Mediator PA is
a registered trademark of Chemi Nutra. OptiNOs is a registered trademark of Laila Nutraceuticals. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2015

W
NE

BODYBUILDINGS MOST

100

EXCLUSIVE

TRILOGY

RESEARCH-BACKED FROM THE UNIVERSITY OF TAMPA


MuscleTech researchers have engineered the worlds most powerful
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Trilogy provides core ingredients that are backed by gold-standard,
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Clear Muscle, Phospha Muscle and Plasma Muscle act on multiple
musclebuilding pathways to trigger muscle growth, inhibit muscle
breakdown, enhance strength and amplify muscle performance. Its the
most complete, powerful, scientifically developed stack ever formulated.

Take them separately or stack them together


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Delivers extreme anabolic & anti-catabolic effects
The only musclebuilding pills with Mediator PA,
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Studies published in multiple peer-reviewed journals
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Fully disclosed formulas no proprietary blends

PHOSPHA MUSCLE

CLEAR MUSCLE

PLASMA MUSCLE

Clinically dosed with Mediator PA the


worlds purest form of phosphatidic acid,
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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
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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:


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Ako Rahim
Team BMR

JULY 2015

44

MICHELLE
LEWIN

On the Cover
Michelle Lewin
Photo by Per Bernal

FEATURES
44 MICHELLE LEWIN

Social media phenomenon Michelle Lewin has become one of the fitness
industrys greatest influencers by combining sleek abs, a legendary
backside, and a mind for leading-edge marketing.

58 SPLIT FOR STRENGTH

This gym-tested program utilizes devilishly difficult pause lifting and the
Rate of Perceived Exertion to squeeze the most out of your muscles.

68 3-D DELTS

Body-part training doesnt have to be complicated. This shoulder workout


hits all aspects of your deltsincluding joint prehabin a simple and
straightforward plan.

80 WAIST TRAINING

A dramatic V-taper is the brass ring of fitness. Check out this six-step
program for a tight midsection, broad shoulders, and a big back.

58

90

80

90 SAVE YOUR MUSCLE WITH BCAAs

Calorie-free and a major driver of protein synthesis, branched chain amino


acids are your best ally when youre cutting calories.

94 2015 BODYSPACE SPOKESMODEL


WINNERS

Meet Raynor Whitcombe and Kristina Olson, the newest ambassadors for
Bodybuilding.coms industry-leading social media platform BodySpace.

68

94

30

16

112

DEPARTMENTS
16 TRAIN TO GAIN

102 EXTREME TRAINING

22 TWIG TO BIG

106 NEWS & VIEWS

26 IM FAT LOSS RESEARCH

112 HEALTHY EATING

Learn the secrets to the underrated overhead press, and check


out the best training e-books on the ultra-crowded market.
Fitness expert Vince Del Monte sketches out a detailed
prescription for skinny guys to grow an impressive pair of pipes.
Science you can use when it comes to developing a lean and full
physique.

30 EAT TO GROW

Our nutrition expert discusses the power that the healthy bacteria
in your gut can exert on building muscle, burning fat, and
improving long-term health.

36 IM NUTRITION RESEARCH

The latest information on how to use food and supplements to lift


harder, recover faster, and live longer.

40 GO PRO

Elite fitness model Thomas DeLauer offers a heretical idea for


improving your physique and mental state: Get out of the gym
and train outdoors. (Gasp!)

Pushing and pulling a sled can put you on the fast track to creating a
bulletproof body and unbelievable conditioning.
Industry raconteur Lonnie Teper catches up with the Lorimers, as well
as newcomers and veterans of the ever-changing fitness industry.
Our own Iron Chef presents her best secret recipes.

116 ANTI-AGING

Anti-aging specialists Dr. Brett Osborn and Jay Campbell have some
advice about the downside of getting addicted to cardio.

120 READERS WRITE


Our readers have the final say.

In the next IRON MAN:


A scientific approach to training abdominals, the benefit of bar speed,
and a look into the training of some of the top mens physique athletes.
The August issue of Iron Man hits newsstands August 1.

EW

THE

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caffeine for explosive energy, intense focus and powerful thermogenesis,
and effective weight loss with another powerful key ingredient.

Key ingredient backed by 2 clinical studies


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scutEll

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Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2015

COLEUS, GUAYuSA
& OPHIOPOGON

THE FIRST WORD

PUBLISHERS LETTER

Flexback Time

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IRONMANMAGAZINE.COM

INSPIRATION INFORMATION TRANSFORMATION

TRAINING:

DO YOU
HAVE SEX
LIKE A
PYSCHO?

CANT HOLD HIM DOWN

Mens
Physique

JULY 2015 / iron man maGaZinE

HYBRID

HARDBODY
knOckOut
ARIANNY CELESTE

INSPIRATION INFORMATION TRANSFORMATION

LIVES ON

POSTON

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JUNE 2015 / iroN maN maGaZiNE

THE LEGACY

JASON

p135

INSPIRATION INFORMATION TRANSFORMATION

1977-2015

INSPIRATION INFORMATION TRANSFORMATION

MAY 2015 / iron MAn MAGAZinE

GREG
PLITT

P76

APRIL 2015 / IRon mAn mAGAZInEINSPIRATION INFORMATION TRANSFORMATION

MARCH 2015 / iRon MAn MAGAZinEINSPIRATION INFORMATION TRANSFORMATION

IRONMANMAGAZINE.COM

Binais Begovic

IRONMANMAGAZINE.COM

NEW OWNERSHIP NEW LOOK TRADITIONAL VALUES FITNESS SINCE 1936

NEW OWNERSHIP NEW LOOK TRADITIONAL VALUES FITNESS SINCE 1936

goal here at Iron Man is that every cover, every featureevery page, evenwe deliver is unique and
will teach or touch our readers in their own way.
This issue delivers true awesomeness. Michelle
Lewin travels the world for her work, and on her
way home to Florida, she stopped in L.A. to shoot
for our magazine and tell us her story. I bet youll
find her journey (and her pictures) as fascinating as
we do.
I hope youre enjoying the summer and all the
great results youve achieved at the gym.

IRONMANMAGAZINE.COM

cant believe Im already sitting here writing


Julys letter. As I look at the wall adorned
with our covers here at the Iron Man office,
I cant help but feel a sense of joy and pride
when I think about the great athletes and
models weve worked with over the last five
months since the new Iron Man came to
life; Greg Plitt, Jason Poston, PJ and Celeste
Braun, Jeff Seid, and Michelle Lewin are our amazing cover models and individuals who have made
a tremendous impact and positive change on the
world and our industry. We are very happy that
we get to share their stories with you. Dont think
were slowing down! The rest of the year looks just
as good, in fact, even better than the first half. Our

MICHELLE

LEWIN
The MosT InFLuenTIaL WoMan
In The FITness IndusTry

BIGGER
SHOuLDERS

In 8 Weeks

BCAAs
Burn FaT
and saVe
MuscLe

GuT CHECK
poWer oF
proBIoTIcs
THE 6-POINT
V-TAPER PLAN

SIzE AND
STRENGTH

GyM-TesTed

spLIT rouTIne

RAYNOR WHITCOMBE
& KRISTINA OLSON
2015 Bodyspace WInners
JULY 2015
$5.99

10 Reasons to Love Caffeine


SEXY RIPPED & SwEDISh

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CAROLINE ASPENSKOG

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Publisher/Editor in Chief: Binais Begovic Publisher/Editorial Director: Dr. Catherine Begovic Publisher Emeritus/Consultant to the Publishers: John
Balik Executive Editor: Mike Carlson Lead Photographer: Michael Neveux Art Director: Fernando Carmona Senior Designer: Alex Waddell Editor
at Large: Lonnie Teper Copy Editor: Gretchen Haas Digital Media Director/Contributing Photographer: Natalie Minh Accounting and Fulfillment
Director: Sonia Melendez Newsstand Consultant: Angelo Gandino
IRON MAN Internet Addresses:
Website: ironmanmagazine.com Binais Begovic, Publisher: binais@ironmanmagazine.com Dr. Catherine Begovic, Publisher Lonnie
Teper, Editor at Large: lonnie@ironmanmagazine.com Helen Yu, Webmaster: helen@ironmanmagazine.com Fernando Carmona,
Advertising Coordinator: advertising@ironmanmagazine.com Subscriptions: 1-800-570-4766 subscriptions@ironmanmagazine.com
The IRON MAN mark is owned by World Endurance Holdings and is used under license.
We reserve the right to reject any advertising at our discretion without explanation. All manuscripts, art or other submissions must be accompanied by a self-addressed, stamped envelope. Send
submissions to IRON MAN, 9701 Wilshire, Suite 1000, Beverly Hills, CA 90212. We are not responsible for unsolicited material. Writers and photographers should send for our Guidelines outlining
specifications for submissions. IRON MAN is an open forum. We also reserve the right to edit any letter or manuscript as we see fit, and photos submitted have an implied waiver of copyright. Please
consult a physician before beginning any diet or exercise program. Use the information published in IRON MAN at your own risk.

5/28/15 5:14 PM

INTRODUCING MICELLAR WHEY:


ALL-NEW BREAKTHROUGH PROTEIN INNOVATION

35%

BETTER
CASEIN
THAN

THE POWER OF 100% WHEY AT THE SPEED OF CASEIN


For years, athletes have trusted micellar casein as a slowrelease protein that delivers a sustained release of amino
acids for hours. The shortcoming with casein is that it has a
lower bioavailability and lower amino acid content than
other, higher quality proteins, such as whey.
But now, theres a new, breakthrough protein called micellar
whey that uses unique whey protein molecules with double
the molecular weight of regular whey molecules, giving it
slow-release properties that last for 6 hours. And since its a
whey protein, micellar whey features a 35% better biological
value than casein, which is a form of measuring protein
quality, plus significantly more leucine and BCAAs. Casein is
a protein of the past micellar whey delivers the ultrasuperior benefits of whey at the speed of casein!

SCIENTIFICALLY BETTER THAN CASEIN

BETTER

100

50

25G

104

Ultra-pure, patented
micellar whey in
every scoop

35% higher biological value


(BV) than caseins BV of 77 for
enhanced protein absorption
based on scientific literature
published in the Journal of

PROTEIN

IVE
EXCLUTOS

BIOLOGICAL VALUE

Sports Science & Medicine

60

LLAR WHEY
CE

CH

70

VALUE

MI

80

BIOLOGICAL

MICELLAR
CASEIN

90

MICELLAR WHEY

MICELLAR
CASEIN

3g

MICELLAR WHEY

BCAA CONTENT

5g

MORE
BCAAS

35%

110

BIOLOGICAL VALUE

12%

7g

M US C LE T E

6-HOUR

AMINO ACID DELIVERY


Based on third-party
pre-clinical, in-vitro testing,
the unique protein molecule
in micellar whey delivers a
slow amino acid release

5.8G

BCAAs

Delivers a higher BCAA


content than casein,
including 2.7g of highly
anabolic leucine to
stimulate higher
protein synthesis

Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2015

ZERO

UNDISCLOSED
INGREDIENTS

Delivers a fully
disclosed formula so
you know exactly what
you are paying for

Contributors

SPECIAL THANKS

Amanda Burrill

Scott Paltos

Alexander Juan Antonio Cortes

After serving in the U.S. Navy


as a rescue swimmer, Burrill
obtained a culinary degree
at Le Cordon Bleu in Paris, a
graduate degree in journalism
from Columbia University, and
a WSET Level 2 wine certification. Shes a host for the Travel
and Cooking channels and
is a freelance writer, fitness
model, and triathlete. In 2014,
she competed in her first NPC
Bikini competitions.

Scott Paltos, CSCS, NASM-CPT,


USAW, is a former NFL player,
competitive strongman athlete,
elite powerlifter, CrossFit regionals competitor, and owner of Pump
CrossFit and Performance in East
Hanover, New Jersey. He is part of
the team of athletes and coaches at
powerrackstrength.com.

Alexander Juan Antonio Cortes


is a personal trainer, choreographer, and former ballet
dancer who transitioned into
the fitness industry in 2009 as
a personal trainer. A protg
of John Meadows at Mountain
Dog Diet, he specializes in the
comprehensive holistic preparation of physique athletes. He
publishes a monthly column on
Elitefts.com covering a broad
range of controversial topics in
the fitness industry.

Jenevieve Roper, PhD (ABD)

Roger Lockridge

Jay Ashman

Jenevieve Roper, PhD (ABD),


CSCS is completing her doctoral program in exercise science at the University of New
Mexico where her research
interests include running injuries and sport performance.
She hits the gym five to six
days per week. She enjoys
running and playing sand volleyball and flag football.

Roger Rock Lockridge has


written for Iron Man since
2011. Hes also contributed to
Bodybuilding.com, Labrada
Nutrition, and numerous other
websites. In 2009, his first
year as a published writer,
he was named Bodyuilding.
com Male Writer of the Year.
For more info, check out
rogerrocklockridge.com.

Jay Ashman is a strength


coach out of 405 Barbell in
Moore, Oklahoma. He is ISSA
S&C certified and credentialed
through AAAI/ISMA. He is a former Superleague Rugby player
and competitive strongman
and now competes in powerlifting. The second iteration of
his training e-book, Ashman
Strength System, will be released soon. Find out more at
ashmanstrength.com.

14 JULY 2015 I ironmanmagazine.com

NEW, SUPERIOR, CLINICALLY DOSED PRE-WORKOUT

RESEARC H & DEVELOPMENT

REVOLUTIONIZED
FOR

INTENSE
AND

PUMPS

SUPERIOR

PERFORMANCE

MuscleTech researchers have reinvented the pre-workout


category. To force an intense muscle pump, Anarchy features
patented Nitrosigine and HydroMax glycerol. It also features a
one-of-a-kind combination of unique ingredients like Rhodiola,
choline, theanine and more thats been perfected through
countless sensory tests. Anarchy is also formulated with
patented CarnoSyn for enhanced muscle, strength and power.
The only pre-workout that delivers HydroMaxTM, Nitrosigine,
CarnoSyn and more
Ingredients backed by multiple research studies
Fully disclosed label
Just check out our fully disclosed label to see for yourself why
Anarchy is the only pre-workout that delivers unmatched
performance, unlike obsolete formulas that underdose their
ingredients. And because its from MuscleTech, the trusted
brand backed by 20 years of excellence, you know its a bestin-class formula that delivers results. Get it today.

INGREDIENTS
BACKED BY

MULTIPLE
MUL
LTIPLE
LTIPLE
RESEARCH
STUDIES

THE ANARCHYTM ADVANTAGE


ANARCHYTM

COMPETITOR 1

Nitrosigine

1.5g

Zero

Zero

Zero

HydroMaxTM

1g

Zero

Zero

Zero

L-theanine

150mg

Zero

Zero

Zero

Choline bitartrate

200mg

Zero

Zero

Undisclosed Amount

Rhodiola

100mg

Zero

Zero

Zero

3g

Zero

2g

Beta-alanine
Nitrosigine has been clinically shown to boost blood arginine
levels in test subjects within just 1 hour of their first dose.

3.2g

COMPETITOR 2

COMPETITOR 3

Amounts displayed in chart are based on a full dose.

MUSCLETECH. COM

1,000 MG

1,500 MG

3,200 MG

HydroMax Glycerol is 10 times


more concentrated than the
competitors glycerol
monostearate.

Nitrosigine is a novel form of arginine and


silicon thats been clinically shown to increase
nitric oxide levels in research conducted at a
human performance lab at a prestigious
research center in Miami.

2 scoops of Anarchy deliver 3,200mg of


patented CarnoSyn beta-alanine. This is more
than the competition. It has also been shown to
accelerate musclebuilding in a study published in
the Journal of Strength and Conditioning Research.

HYDROMAX

TM

NITROSIGINE

PATENTED CARNOSYN

Per 2 scoops. Nitrosigine is protected under U.S. patent numbers #5,707,970; #6,156,735; #6,344,444; #7,576,132. The Nitrosigine name and logo are federal trademarks of Nutrition 21, LLC.
CarnoSyn is protected under U.S. patent numbers #7,825,084; #8,067,381; #8,129,422, #8,470,865. CarnoSyn trademarks are owned by Natural Alternatives International, Inc.
HydroMaxTM is a trademark of Glanbia Nutritionals. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2015

16 JULY 2015 I ironmanmagazine.com

T2G

INCREASE YOUR MUSCLE NOT YOUR GUT

TRAIN TO GAIN
LEARNING ThE OvERhEAd PRESS
The overhead press disappeared
from mainstream gyms for a good
decade or so when machine or
plate-loaded versions took over.
However, some of the strongest
and best physiques in the world
stayed true to the classic barbell
version of this lift. The overhead
press, along with its variations
like the push-press, strict press,
and push-jerk, was tossed aside
because it wasnt considered safe.
In all honesty, it was perfectly safe,
it just wasnt taught correctly.
If taught and progressed properly,
the overhead press can lead to
increased muscle size, strength,
mobility, and overall full-body connection and coordination. There
can be a ton of crossover into your
other lifts as well. Do not be afraid
to incorporate the overhead press
into your training. Take a look at the
points below to learn the correct
way to use this valuable old-school
exercise.

Neveux/Model: Mike Rashid

1. First, assess your ability to do


the overhead press. This lift is not
for everybody. If you have a major
upper-body internal rotation (your
shoulders are rolled forward like
a crab and your back is hunched),
then progression is necessary. You
need to spend some time learning
how to work the muscles that will
help postural correction. Start doing
plenty of upper-back and lat work
(face-pulls, shrugs, pulldown variations) and your posture will soon
get better.

By Scott Paltos

start standing to allow that full-body


connection I mentioned earlier. You
need to begin with a solid base.
Make sure your feet are under you.
They may be under your hips or a
little wider, but they should not be
too close or too wide. Find a good
solid power position.

The overhead
press, along with
its variations like the
push-press, strict
press, and pushjerk, was tossed
aside because it
wasnt considered
safe. In all honesty,
it was perfectly safe,
it just wasnt taught
correctly.
4. The grip for an overhead press will
not be as wide as a powerlifter takes
in a bench-press competition, but not
as close as a bodybuilder hitting his
triceps with a close-grip bench press.
Take a grip that is just about shoulder
width.

2. While you are correcting your


posture, you can still progress with
dumbbells or other bilateral objects.
There may be a slight deviation
in the path with a dumbbell or
kettlebell, but the movement can
be accomplished with fewer safety
issues than a barbell presents.

5. Using a full grip with your thumb


wrapped is critical for safety. I know
a lot of athletes who use a thumbless grip (I am one of them,) but this
is strictly for an advanced trainer
with detailed knowledge and experience with this pressing angle. Even
intermediate lifters should wrap that
thumb around the bar. Use a firm
grip, but no need to strangle the bar
with a death grip.

3. There is a place for both the


standing overhead press and a
seated version. As a strength
coach, however, I prefer to always

6. Once you unrack the bar, let the


barbell rest on top of your shoulders with your elbows slightly tilted
up and out. This is called the rack

position. If you have ever watched


an Olympic weightlifter, their rack
position is perfectly set across their
shoulders and upper chest. The bar
effortlessly rests there. Other people
with poor range of motion may have
a little distance between their shoulders and the barbell. Do not position
the elbows behind the barbell. The
elbows should be in line or slightly
forward of the barbell.
7. In the rack position, fire up your
lats. This doesnt mean the shoulders arent going to be loaded, but
engaged lats will allow for a safer
and stronger movement. By creating
a depressed and activated lat, the
elbows will have a shelf to press off.
The lats contribute to making the lift
safer and with a better path.
8. Once the press is initiated, you
need to make sure to get your head
out of the way of the bar path with a
slight turtle motion before returning it to neutral. The wrists, elbows,
and shoulders need to all finish
stacked directly over each other and
alongside your ears. They should
not be behind your head or in front.
When done properly you will see
a perfect joint alignment from the
side. This is the safest position as it
is not connective tissue holding the
load, but structural integrity.
9. Keep that belly filled with air and
firmly pressed out. This allows the
hips some freedom of movement,
while the spine is kept as structurally
strong as possible.
10. The amount of leg drive will
depend on the type of overhead
press you perform. The strict press
has zero leg drive. The push-press
uses the legs and allows you to push
a heavier load. The jerk (push or split)
uses two dips to enhance driving
the bar. This will allow the biggest
load advantage but demands some
instruction in the technique. All three
variations can be utilized with great
gains. IM

T2G
Hitting tHe e-Books
The Interweb is a wondrous place
where anyone can say anything
and present it as fact. Since any
Joe Schmoe can create an e-book,
theres a lot of training material out
there. Well, Ive done the sifting and
found the e-books that are worth
downloading. Whether they are
brand new or a few years old, these
books are solid and the authors are
credible. Reading through them, and
plenty others that were worthless,
and then stalking their reviews
makes me confident that anyone
interested in program design and
progress in the gym can benefit
from at least a few of these books.
The Hybrid Athlete
Author: Alex Viada
Price: $47
Whats the story: The Hybrid
Athlete blows apart the long-held
myth that you have to train strength
and endurance capacities separately. Instead of counteracting each
other, Viadas scientific programming proves that you can develop
strength, muscle endurance, sport
skill, and aerobic conditioning simultaneously.
Why should I listen to this guy:
Viada is a NSCA-certified strength


and conditioning
specialist and USA
Triathlon coach.
He founded and
co-owns Complete
Human Performance in Durham,
North Carolina,
where he and his
team of coaches
work with hundreds
of athletes from
bikini competitors
to strongmen to
Brazilian jiu-jitsu
players, pumping
out athletes who
have developed exceptional strength
and big engines.
Who should read
this: Anyone who
has one foot in
bodybuilding and
another in endurance will be
psyched to see a
sacred cow of training go up in smoke.
As someone who
steps onstage and
competes in endurance events, Ive
made this my new bible.

 





 


  
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18 JULY 2015 I ironmanmagazine.com

by Amanda Burrill

No Nonsense Muscle
Building: Skinny Guy
Secrets To Insane
Muscle Gain
Author: Vince Del Monte
Price: $77
Whats the story: Del
Monte, formerly known as
Skinny Vinny, enthusiastically details how to pack
on pounds of new muscle
without BS tricks. Seems
pricey, but the e-book is
chock-full of information
laid out over 10 chapters. This is an all-in-one
resource for someone desperately looking for gains.
Why should I listen to
this guy: Del Monte was
a skinny distance runner
who packed on 41 pounds
of muscle and became a
pro fitness model. He has
hundreds of testimonials (with photos) and has

ALEX VIADA

helped over 20,000 people in 117


different countries become more
jacked. The statistics are on his side.
Who should read this: Anyone who
claims to be a hardgainer needs
to read this. Del Monte debunks
the entire idea that some people
cant put on muscle. The program
is applicable to young and old, male
or female. You dont need to look
like Justin Bieber to purchase this
e-book, as the title implies.

Whether they
are brand new
or a few years
old, these
books are solid
and the authors
are credible.

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T2G

SORINEX SUMMER STRONG

The Renaissance Diet


Author: Dr. Mike Israetel (with
Dr. Jennifer Case and Dr. James
Hoffmann)
Price: $37
Whats the story: Fully understanding how your diet affects your
physique and performance can be a
lot to, um, digest. Israetel and the
team of PhDs behind The Renaissance Diet have combined solid
information from a broad range
of sports nutrition topics to
create the mothership manual.
Youll learn about caloric intake,
macronutrients, supplementation, hydration, periodization,
and every other possible thing.
Why should I listen to this
guy: Israetel has a PhD in sport
physiology and is a professor of exercise science at the
University of Central Missouri.
A whos who of athletes in
strength and physique sports
call him my nutritionist, and
hes a competitive bodybuilder
and powerlifting who has held
state, national, and world
record titles.
Who should read this: Everyone. This book works if youre
new to pondering the way your
diet makes your body tick but
also completely invaluable to
anyone who thinks they have it
all figured out.
20 JULY 2015 I ironmanmagazine.com

12 Week Super Shred


Author: Natalie Jill (with
Brooks Hollan and Ari
Whitten)
Price: $77
Whats the story: 12 Week
Super Shred is a total
transformation e-book slash
multimedia system that can
be purchased three ways:
Womens, Mens, and for $97
the Couples Pack (how adorable). The book explains how
to supercharge your training
and get the most results in
the shortest period of time.
The cool thing about this purchase is the plethora of bonus
features: exercise tear sheets,
meal plans, a cheat sheet, and
home workout modifications.
Why should I listen to this
gal: With almost a million
Facebook followers and half a
mill tracking her on Instagram,
Jill has thousands of client
testimonials to back up her product.
Who should read this: If you want
to shred into a lean, mean, toned
machine but arent exactly a gym rat,
this is the path of least resistance to
a better body. New moms or dads
who cant get out of the house will
enjoy the Home Workout Modifications, a zip file of over 50 step-bystep instructional videos.
1

T H E P R O F E S S I O N A L S G U I D E T O
BUILDING STRENGTH BEYOND BELIEF
BY BRIAN CARROLL

10/20/Life
Author: Brian Carroll
Price: $49
Whats the story: 10/20/Life is a
comprehensive strength-building
system built by Carroll with the
objective of teaching you to coach
yourself rather than shoving cookiecutter programming in your face.
He details ways to evaluate your
weak points, takes you through his
renowned injury-preventing warmup, and gives coaching cues
for each individual lift. With his
methodology, youll train three
or four days per week in 10- and
20-week training blocks.
Why should I listen to this
guy: Carroll has 15 years of
world-class powerlifting experience and is one of the most
accomplished lifters in the history of the sport. Perhaps the
biggest testament to 10/20/Life
is that Carroll suffered a back
injury in 2012, which included
several broken bones, and
came back with a 1,080-pound
squat at the 2014 Arnold Sports
Festival.
Who should read this: Anyone
looking to improve their heavy
lifting without hiring a coach
will benefit from Carrolls info.
When were talking about
weight on the bar, solid advice
on how to avoid injury and pinpoint weak points is paramount,
and he delivers. IM

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IM TWIG TO BIG
Swole Arms

by Vince Del Monte

Get your gun show summer-ready in just six weeks.


With summer fast approaching, people are in a frenzy to
put the final touches on their physique so they can be in top
shape for any of the activities under the sun that will allow
them to show off the work they did over winter. Because Ive
yet to meet a guy who is satisfied with his arm size and development, I present to you a six-week arm blitz guaranteed
to stretch the tape measure to its capacity.

Frequency Is King
To maximize the development of any muscle in as short a
time as possible, one must delicately balance the amount
of volume with the intensity subjected onto the muscle
group. Optimizing this balance will facilitate the recovery
needed to allow for maximum growth. Since arms are indirectly involved in nearly all upper-body work in one way or
another, its possible to hit the biceps and triceps roughly
four times per week.
Weeks 1, 3, and 5
Day 1: Heavy Arm Work
Day 2: Light Arm Work
Day 3: Off
Day 4: Back + Heavy Biceps
Day 5: Biceps Pump
Day 6: Heavy Triceps + Chest
+ Shoulders
Day 7: Legs
Weeks 2, 4, and 6
Day 1: Heavy Arm Work
Day 2: Light Arm Work
Day 3: Off
Day 4: Heavy Triceps + Chest
+ Shoulders
Day 5: Triceps Pump
Day 6: Back + Heavy Biceps
Day 7: Legs
A few notes on this split:
Days 4, 5, and 6 alternate
each week to ensure optimal
development of both the biceps
and the triceps over the course of
the six weeks, although you could
opt to prioritize the biceps, or the
triceps, for the duration of the
program.
Since the triceps are heavily
involved in pressing movements,
opt to use isolation exercises for
chest and shoulders to prevent
overworking the triceps. Dont
worry about strength at this point,
as there is enough pressing and
dips to maintain chest and shoulder strength.
The same can be said for the
back and biceps. Aim to perform
a higher volume of straight-arm
pulldowns and pullovers to spare
the biceps for their direct efforts, and maintain overall back
strength by including either deadlifts or rack pulls to stimulate the
erectors.

22 JULY 2015 I ironmanmagazine.com

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TWIG TO BIG
scheme in this workout. These heavier loads are
in place to maximize muscle-fiber recruitment,
to which youll exhaust in the following days, but
without the muscle fibers first being recruited, they
cannot be fatigued and thus will go undertrained.
The goal for Day 1 is not to exhaust the muscles,
but rather to prime them for the work to come,
as the heavy loads will increase your capacity to
recruit more muscle fibers when performing less
daunting work.
Day 2
A1. Machine Curl
A2. Cable Pressdown
Perform 12 total supersets, eight to 10 reps each set

If you dont have the luxury of training five days per


week but you can get to the gym twice in one day, then
you could perform the second workout four to six hours
after the first workout, followed by a day off.
This program is a variation of what is called a concentrated loading cycle and is sure to increase the diameter
of your pipes by the end of the six weeks. After completing
this program, its in your best interest to lower the amount
of volume of work performed to allow for the body to super
compensate to the high volume of work that you just put
it through. Feel free to give this workout a shot if you plan
on hitting the beach hard this summer and want to sport a
bigger pair of guns.
Here is a sample of what these workouts will look like.
Feel free to substitute your favorites exercises where
applicable.
Day 1
A1. Barbell Curl
A2. Close-Grip Decline Press
B1. Alternating Dumbbell Curl
B2. Dips
C1. Hammer Curl
C2. Top-Half Bench Press
Perform five sets of four to six reps for each superset
The whole is greater than the sum of its parts of this
program. For instance, there is a reason for the low-rep
24 JULY 2015 I ironmanmagazine.com

In this workout, youre only doing one exercise for


the biceps and one for the triceps; however, the
exercise changes every three sets.
For the first three supersets, include a double
contraction by performing a full-range rep, and
upon reaching maximal arm flexion lowering the
weight about two to four inches before returning to
the fully contracted position. Thats one rep with a
double contraction.
For the second trio of sets, perform a double
contraction after each full-range rep but this time
with the muscles in the fully lengthened position.
For sets seven through nine, perform as many
partial reps as possible in the fully contracted position upon reaching full-range failure (which should
fall between eight and 10 reps).
And for the final three sets, perform as many
partial reps as possible in the fully lengthened position upon reaching full-range failure.
Day 5
For Biceps:
A1. Incline Dumbbell Curl: Eight to 10 reps
A2. Incline Hammer Curl: As many reps as possible using
the same weight
A3. Standing Alternating Dumbbell Curl: As many reps as
possible using the same weight
A4. Standing Hammer Curl: As many reps as possible
using the same weight
A5. Isometric Curl Hold: Drop one dumbbell and, using
both hands, hold the other with arms bent at 90 degrees
for as long as possible
For Triceps:
A1. Lying Triceps Extension: Eight to 10 reps
A2. Close-Grip Bench Press: As many reps as possible
using the same bar and weight
A3. Dips: As many reps as possible
A4. Top Range Partial Dips: As many reps as possible
A5. Isometric Dip Hold: Lower yourself to a 90-degree
bend in the elbow and hold for as long as you can
Perform five total circuits, resting for three minutes
between each
Days 4 and 6
Pick one biceps or triceps exercise (depending on which
muscle is being prioritized that week) and perform four
sets of six to eight reps, along with the other muscle
groups listed. IM

IM

RESEARCH

FAT LOSS

Is Your IPad MakIng You Fat?


Are the digital sweets
in Candy Crush making you gain weight? If
you find yourself glued
to your iPad well into
the evening, then its
quite possible. Nighttime exposure to blueenriched light, the type
emitted from computer
screens, smartphones,
and tablets, has recently
been linked to increased
hunger, decreased
sleepiness, and insulin
resistance, says a study
published in the journal
Sleep. Make an effort to
unplug in the PM hours,
especially around bedtime when the urge to
snack can be the most
tempting.

FastIng
Made easIer
Intermittent fasting, the practice
of eschewing food for 16 hours
a day or one 24-hour period a
week, has been a hot topic in
fitness circles the last few years.
If youre curious about trying
it, stock up on some L-carnitine
first. Chinese scientists found
that subjects who fasted and
supplemented with L-carnitine
not only lost more weight but
their waist circumference got
smaller and they suffered fewer
feelings of hunger during the
experiment than those taking
a placebo. They also felt less
mental and physical fatigue than
the placebo group. Researchers
even believe that the L-carnitine
conferred some protection to
their existing muscle mass during the fast.
26 JULY 2015 I ironmanmagazine.com

IM

RESEARCH

MUSCLE

fIrSt reSponder
fItneSS
Police and firefighters have a new reason to
hit the gym: It saves their lives. New research shows that the number-one killer of
firefighters isnt heat or smoke, but stress
and exertion. In fact, more than 50 firefighters a year pass away from job-related
overexertion. Researchers at Californias
Humboldt State Universitys Human Performance Lab are currently creating a program
of weightlifting, high-intensity interval training, agility drills, endurance training, and
flexibility work aimed at first responders.
The scientists at Humboldt hope their work
gets adopted by many of the government
agencies, including FBI, firefighters, and
some law enforcement, that do not require
annual fitness tests for their officers. They
believe that improved strength and conditioning will give these heroes a better
chance of going home to their families after
their shift is over.

LIft More,
SLeep Better
Everyone knows that if you hit the
weights, you need to sleep well. It also
turns out that if you dont sleep well,
you should hit the weights. Sports
scientists at Appalachian State University in North Carolina found some
interesting correlations between hitting the sack and hitting the iron. For
one, all subjects in their experiment
slept better on days they trained in the
weight room. Specifically, when subjects lifted weights early in the morning
they were able to fall asleep earlier
at night. Strength training later in the
day reduced the number of times they
woke during the night. Adequate sleep
is not only one of the most important
factors for recovery, but also a longterm predictor of good health, mental
well-being, and longevity. Working to
improve sleep habits should be a priority for everyone.

28 JULY 2015 I ironmanmagazine.com

EAT TO GROW
Nutrition, Supplements, Must-Haves and More

30
2015
I ironmanmagazine.com
30 JULY
MARCH
2015
I www.ironmanmagazine.com

Three Things

By Fredrik Pauln

Billions of organisms in your gut help you get lean and muscular
you need to keep them happy.

Neveux/Model: Ako Rahim

Sometimes it feels as if you are in


it alone. Its up to you to get to the
gym in time, to push through the
session, eat the right foods, and
get sufficient recuperation. You
might feel like it is a solo endeavor,
but you are not alone. You have a
team of billions of bacteria currently
colonizing your intestines that are
working to help you get leaner and
stronger. They are called the gut
flora, intestinal flora, or microbiota.
But arent they just parasites living on the food you eat? How can
they possibly affect your shape in
any way? The answer is long and
complex, but you should view them
as billions of tiny personal trainers
helping you reach your goal of less
body fat and more muscle.
Good Bugs Versus Bad Bugs
Approximately 100 trillion microorganisms and between 10,000 and
36,000 different species of bacteria
(depending on which scientist you
ask) currently reside in your gut. The
numbers are massive, and its not
hard to imagine their profound effect
on your health, especially when you
consider that the organisms could
be good or bad.
Studies on both humans and animals show that bad microbiota contain bacteria-producing endotoxins,
which actually means inner toxins
and are substances located in the
cell membranes of the bad bacteria.
When the bacteria die, the toxins
are released and some are absorbed
into the hosts blood stream. An infection is often dangerous because
of the endotoxins rather than the
bacteria itself.
The good bacteria produce vitamins (such as vitamin K and biotin)
and break down xenobiotics that
otherwise could harm your health
and disturb normal hormone function. They also ferment dietary
fiber, which results in the formation
of short fatty acids and makes it
possible for you to absorb calories
from fiber and the positive effects
of those short-chain fatty acids.
Studies have also shown that they
offer protection from colon cancer,
diabetes, and general inflammation.
Some people have even cleared up
allergies with probiotics.

Better Digestion
The food you eat is digested in all
different stages of your gastrointestinal tract, from the mouth to
the rectum. If this process is not
effective, you will get problems
such as bloating and pain since
partly digested food creates gas and
retracts water, which may lead to
loose stool. You will also get deteriorating results from your exercise
since your muscles will not get the
energy and building blocks they
need to recuperate. Your endogenic
enzymes can only do so much, and
the structure of foods, especially
many vegetables, requires bacteria
to break down. Thats why cows
and many other animals ruminate to
enable the bacteria in their stomachs
to break down the cell walls of the
grass. Studies show that if you optimize your own intestinal tracts ability to take care of what you eat and
with the right microbiota, you will
have an easier time to digest your

Approximately 100 trillion


microorganisms and
between 10,000 and 36,000
different species of bacteria
(depending on which
scientist you ask) currently
reside in your gut.

food, and at the same time you get


more nutrients to your hard-working
muscles. This makes you stronger
and your recuperation faster.
Stronger Immune System
There is nothing more irritating than
that itchy feeling in the back of your
throat that you know is a precursor
to getting sick, especially when it
appears just as you were training
harder than ever. The fact is, our
body is more prone to illness when
we are pushing it to the limit physically. For one, muscles use so much
glucose during intense training that
less is available for the immune
system. Your cell metabolism is also
generating more free radicals than
usual since every calorie you burn
and every breath you take actually
produce these. So all the calorieburning exercise and muscle-building meals you eat can begin to work
against you. Free radicals are good
for you in a limited amount because

EAT TO GROW

Three Things

Neveux/ Model: TJ Hoban

Bigger And Leaner


As previously stated, endotoxins
found in bad bacteria are highly proinflammatory and the greater intake
of fat you have, the more endotoxins you absorb. Thats because
the endotoxins are fat-soluble and
follow the dietary fat into the body.
Therefore, a high-fat diet is related
to a greater degree of inflammation, which is further exacerbated
if the quality of the fats consumed
is poor (trans fats, saturated fats).
My suggestion is to limit fat intake
to a maximum of 40 percent of
daily energy intake and focus on
eating healthy fats such as omega3s and monounsaturated fats from
sources such as avocado, almonds,
and fish like salmon and mackeral.
Another problem for athletes is that
the endotoxins decrease muscle
protein synthesis, the very process
of building muscle. The results are
weaker muscles and smaller muscle
mass, which should be a motivating
enough reason to improve your gut
flora.

they stimulate muscle growth and


your immune system uses them to
combat bacteria and other microorganisms that could make you sick.
However, too many free radicals will
generate cell damage and premature aging. Thats why you should
do everything in your power to
avoid even simple respiratory-tract
infections when youre hitting the
32 JULY 2015 I ironmanmagazine.com

weights hard or pushing your conditioning to the limit. One of the best
reasons to boost your microbiota is
to make it strong enough to withstand potential pathogens. Experts
claim that up to 70 percent of your
immune system is located in the
intestines and fewer infections is
one of the most notable effects of a
strong microbiota.

My suggestion is
to limit fat intake
to a maximum
of 40 percent of
your daily
energy intake
and focus on
eating healthy
fats such as
omega-3s and
monounsaturated fats from
sources such
as avocado,
almonds, and
salmon.

EAT TO GROW

Three Things

You should cut back on red meat and dairy


products becasue they can change your gut
flora for the worse in a matter of days. Get
the majority of your protein from fish, eggs,
chicken, and seafood instead.
Keeping the friendly bacteria
happy is also a good strategy when
it coms to cutting body fat. High
levels of endotoxins create inflammation, which lowers insulin sensitivity and increases fat accumulation.
Interestingly, junk food is associated
with a lower intake of the nutrients
that strengthen and feed microbiota.
Some obesity researchers are now
focusing on the power of our microbes as a way to combat the epidemic of rising bodyweight. Is losing
weight as simple as optimizing the
gut flora? Thats probably too simple
of an answer, but its a good start.
34 JULY 2015 I ironmanmagazine.com

Interestingly, a high intake of sugar


makes the gut flora crave more. It
seems as if the bad bacteria actually
manipulate your brain to consume
more sugar. (It sounds like a bad excuse for someone to eat a whole tub
of Red Vines, but the phenomena is
real.) As you know, reducing sugar
intake is one of the most effective
ways to lose fat. It is proven that
sugar will induce the growth of bad
bacteria that will send out signals
that will make you consume more
sugar. This is one reason why it becomes easier to avoid refined sugars
the longer you keep away from it.

Managing Your Microbes


Now we have reached the milliondollar question: How do we get a
stronger microbiota, making us more
muscular, leaner, healthier, and less
prone to infection? The first step is
obvious: Avoid antibiotics that kill
off the good bacteria. Do everything
possible not to let your health lapse
to the point that you have an acute
infection and need to take a cycle
of antibiotics. These drugs are indiscriminate killers of bacteria and will
wipe out the good microbes along
with the bad. The worst-case scenario is that the bad bacteria actually
get ahead in colonizing your intestines, which leads to a long-lasting
imbalance. Also, avoid chronic use of
over-the-counter antacids and acidblocking products.
Next, feed the good bacteria dietary fiber. Whole grains, fruit, nuts,
seeds, beans, peas, lentils, berries,
vegetables, root vegetables, and
mushrooms are good natural sources of fiber, and every meal should
contain a considerable amount of
these foods. You should cut back on
red meat and dairy products because
they can change your gut flora for
the worse in a matter of days. Get
the majority of your protein from
fish, eggs, chicken, and seafood instead. You should also avoid refined
food in general since they are high
in glycemic carbohydrates and additives. Lastly, eat foods that contain
good bacteria. As long as the food
is not heated, you will get a healthy
portion of good bacteria in products
such as sour cream, yogurt, sauerkraut, kimchi, and kombucha. You
can also use a high-quality probiotic
supplement. You should aim for a
supplement with a wide range of
different probiotic bacteria species
since different species do different
things. Make sure to get at get at
least one billion colony-forming units
(CFUs) per dose. If youre coming
off a cycle of antibiotics, or trying
to clear up a persistent digestive or
health issue, then increase the dose
to 10 billion CFUs. IM
Fredrik Pauln is a nutritionist based
in Sweden. He holds a Master of
Science in nutrition and specializes
in improving body composition. He
has been published in fitness magazines throughout Europe. For more
info, check out paulunsfood.com.

IM

RESEARCH

Muscle unleashed

NUTRITION

By Gabriel Wilson, Ph.D., CSCS

Hard-gainers might benefit from the science behind myostatin inhibition.

Neveux

have more than others. It works against our


efforts in the gym by preventing gains in
muscle mass. Fortunately, clinical research
demonstrates that athletes who supplement
with a unique fertilized-egg extract called
MyoT12 can inhibit myostatin and achieve
superior gains in muscle mass.
The catabolic effects of myostatin are
so powerful that animals naturally lacking
the myostatin gene experience a condition
known as double muscling, which is excessive muscle growth that isnt accompanied
by any additional health side effects. Since
the discovery of myostatin in 1997, scientists have been studying examples of double
musclingsuch as the Belgian Blue bull and
Bully Whippet dogto determine the correlation between myostatin inhibition and
muscular growth. Collectively, these studies
demonstrate the potential for using myostatin
inhibition to build muscle.
For obvious reasons, many athletes have
been eager to discover natural ways to inhibit
the production of myostatin and spur new muscle growth.
Many in the scientific and medical communities also agree
that myostatin inhibition may represent a powerful new
strategy for optimizing health.
Sports medicine expert Carlon Colker, M.D., was the first
researcher to identify a novel myostatin inhibitor found in
small quantities in fertilized egg yolks. Working with scientists from around the globe, Colker created a proprietary
process that carefully preserves and magnifies the concentration of proteins, peptides, and bio-active growth factors
from fertilized egg yolks that help reduce myostatin levels.
Through his research, Colker was able to develop the myostatin inhibitor known as MyoT12.
MyoT12 is the first clinically proven, natural myostatin inhibitor. A series of repeated clinical studies demonstrated
that MyoT12 inhibits serum myostatin in humans by an
average of 46 percent within 12 to 18 hours and allows it
to return to natural baseline levels after approximately 24
hours. At this point, additional dosing is required to again
mitigate myostatin levels and continue the desired impact.
MyoT12s user effect is so consistent that a study published
in the Journal of the American College of Nutrition, showed
that it lowered myostatin in 100 percent of test subjects.
More recently, a clinical study at the University of Tampa
Human Performance Laboratory examined the musclebuilding benefits of myostatin inhibitors when taken daily by
athletes. In this research, test subjects consumed MyoT12
once daily while resistance training twice a week for 12
weeks. Consistent with previous research, MyoT12 significantly reduced myostatin levels in the research subjects.
Furthermore, results found that the athletes taking MyoT12
gained up to eight pounds of lean muscle mass, while also
achieving a greater increase in muscle thickness compared
to the control group. IM

In your quest to maximize size, youve probably taken supplements to boost anabolic hormones, such as testosterone,
growth hormone, and IGF-1. Youve undoubtedly also used
proteins and amino-acid formulas to activate the anabolic
mTOR pathway and muscle protein synthesis. Something
that all of these supplements have in common is that they
focus on anabolic muscle-building pathways. However, these
supplements fail to address catabolic muscle-wasting signals
that may be sabotaging your gains.
Among the most catabolic triggers in your muscles is a
growth-inhibiting compound called myostatin. This is something we all possess, although some of us (hard-gainers)

Lose YoUr InhIbItIons


For athletes interested in
experiencing the benefits of
myostatin inhibition, MyoT12
can be obtained exclusively in
a supplement called MYO-X,
developed by the performance nutrition company
MHP. MYO-X contains a full
clinical dose of MyoT12 and
should be taken only once
daily for significant myostatin
inhibition. MYO-X comes
in vanilla cake batter flavor
and easily mixes with water.
Throw it in your protein shake or take it by itself. For more
information about MYO-X, visit mhpstrong.com.
36 JULY 2015 I ironmanmagazine.com

Putting the Pea in Protein

Its commonly believed that vegetarians have a harder time adding muscle
to their frame since they do not have the benefit of animal protein. But a
recent study shows that post-workout protein shakes made from pea protein are just as effective as shakes made from whey protein. Scientists at
a French research institute published this conclusion in the Journal of the
International Society of Sports Nutrition. Researchers followed 160 men,
aged 18 to 35, as they went through a 12-week arm-training program. At
the end of the study, the men who took 25 grams twice a day of either
whey or pea protein increased the thickness of their arms more than those
who took a placebo. The increase in muscle was almost identical between
those who consumed whey protein and those who took pea protein. Whey
protein has plenty of other benefits that help drive changes in body composition, but its good to know that vegetarian or vegan bodybuilders have
access to an effective plant-based protein.

add Some SPice to


Your diet
Two of our favorite things have
been proven to help get you
shredded: hot sauce and protein.
A Dutch study published in The
Journal of Nutrition examined
several groups of people who
experimented with calorie intake,
protein consumption, and supplementing with capsaicin, the active ingredient in chili peppers.
Subjects who were on a diet that
reduced their daily maintenance
calories by 20 percent but who
ate high-protein meals and took
two capsules of capsaicin (a
combined 40,000 Scoville units)
at every feeding experienced the
greatest energy expenditure. Scientists believe that the combination of
protein and capsaicin prevented the metabolic slowdown that usually happens when cutting calories, while it also increased the feeling of fullness,
which helps compliancy when dieting.

iM

RESEARCH

NUTRITION

Live Longer and


Stronger
Maintaining muscle mass into
your later years is a key factor in
longevity and quality of life, and
it seems that everyones favorite
supplement can help this process.
Muscle-promoting creatine, long
thought to be the most effective
bodybuilding supplement in history, might actually help you live
longer. German researchers gave
one group of mice creatine with
their meals and another group
was given food without creatine.
The critters who ate creatine lived
almost 10 percent longer than the
others. The creatine mice were
also more active into their late
age and seemed to have better
mental capacity. Since creatine
has an impressive and lengthy
track record of safety, scientists
are excited about its potential to
extend healthy human aging.

eat Your
vegetaBLeS
After a wide-scale study of nearly
one million people, conducted by
American and Chinese nutritionists, scientists have come up with
an actual measurable benefit to
consuming fruits and vegetables.
Researchers found that for every
80 grams of produce (approximately one serving), you decrease
your risk of fatal cardiovascular
incident by five percent and
chance of developing a fatal form
of cancer by three percent. They
also discovered that the optimal
intake of fruit and vegetable consumption is about one pound (five
to six servings) a day. Just be sure
you get a wide variety of fruits
and vegetables that run the whole
spectrum of color, including dark
green, orange, and red-purple
colored produce.

38 JULY 2015 I www.ironmanmagazine.com

Be Sure to drink
(Water) and drive
Its not just athletes who need
to worry about their performance suffering when they
get dehydrated. A recent study
published in the journal Physiology & Behavior examined
the effect of mild dehydration
on drivers who performed a
simple but monotonous driving
task. Concentration and alertness decreased when drivers
were parched and the rate of
error went up to the point that
the dehydrated drivers performance was similar to that
of someone who had a blood
alcohol content of 0.08 percent.
Life is performance, so make
sure your body is prepared by
drinking plenty of (non-alcoholic)
fluids throughout the day.

Fast Food Makes


LiFe terribLe
At first glance, the
study out of the University of Toronto that
shows that exposure
to fast food makes
life less pleasurable
might seem like the
most obvious scientific discovery of all
time. The surprising
part is that the results had nothing to
do with the calories,
trans fats, sodium,
and high-glycemic
carbs in fast-food
fare. The researchers
merely showed subjects images of hamburgers and that was enough to
diminish the feelings of happiness that come from experiencing art, nature,
or music. Scientists surmise that the food represents the high-stress fastpaced modern lifestyle that quietly exacts a toll on our human experience.
So if you think that meal prepping every Sunday makes your life miserable,
think again. Put on some music while you chop those vegetables and revel
in the simple, slow pleasures of life.

Green tea For a


CoMebaCk
If youre returning to
the gym after some
time away, start drinking green tea right
now. Epigallocatechin
gallate, the active ingredient in green tea
and better known as
EGCG, provides a slew
of health and fitness
benefits to those who
imbibe it, but a new
discovery makes it
especially important for
those looking to regain
lost muscle. A recent
study showed that
previously conditioned
subjects who drank
green tea and resumed
exercise after a period of inactivity regained their lost strength and muscle
mass more quickly than those who did not drink the brew. Just one more
reason to have that cup of green tea with your sushi.

IM GO PRO
Thinking Outside the Gym

by Thomas DeLauer

Training outdoors can provide a valuable mental and physical boost.

Eric Wainwright / Model: Thomas DeLauer

We change up our workouts,


add more weight, new exercises, a little extra cardio,
but what are we doing to
truly change our patterns in a
larger sense than just altering
the gym routine? It can make
us feel apprehensive to think
about stepping away from
the gym, but trying something different might be just
what you need to overcome
your barriersthe same barriers that have been keeping
you from reaching both your
physical goals and your mental ones.
I used to be afraid of losing
my hard-earned muscle, so I
avoided activities that I loved,
like hiking and kayaking, anything that I thought might
cause me to regress even
one small fraction. It wasnt
until I took the leap of risk
that I realized that I not only
looked better, but felt better when I spent more time
outdoors, cross training and
doing the stuff I used to love
as a kid, like baseball or even
playing with my dogs. In fact,
the stimulation of something
different brought me back
into the gym with a better
perspective of what defines
a fit body in the first place.
I came back to the weight
room physically stronger and
mentally refreshed, which allowed me to reach my goals
quicker than I could have
ever imagined.
Heres an example: If you
get out of bed early to do
fasted cardio, you are taking a step toward a better body. But do you have
to get in your car, drive to the gym, and start a treadmill?
Why not accomplish two things at once by getting outside
and doing something different while still burning the same
amount of fat? For those of you who still arent convinced,
consider the effect of cortisol on the body and how it can
inhibit muscle gains and slow your fat loss. One of the most
difficult obstacles that I had to overcome was accepting
that living more of a stress-free life actually improved my
physique. When I became less stressed, my body digested

We go to the gym, we work out, and we move on, never


really stopping to think about the stagnation that occurs
from doing the same thing day in and day out. Albert
Einstein once said, The definition of insanity is doing the
same thing over and over and expecting a different result.
Now, when Albert Einstein said this, he was gearing it toward business and, frankly, life in general. But lets take it
to a physical level and look at it as it pertains to building an
amazing body.
40 JULY 2015 I ironmanmagazine.com

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GO PRO
The best way to recover is to get outside and do what I call
a 30 percent workout, which is essentially an easy workout at 30 percent of your normal intensity. Grab a pair of
light dumbbells, a resistance band, and maybe a medicine
ball and head to a local park or, if youre fortunate enough,
a beach. Not only will you get the chance to absorb a little bit of vitamin D and get some blood flowing to those
damaged muscle fibers, but youll recover in a way that recharges you for your next session in the gym.
The mind is a powerful tool when it comes to making
the tough decisions that are part of being a top-notch fitness competitor or model. Just like you keep your muscles
constantly adapting to changes in the gym, you have to
keep your mind fresh in order to persevere through the difficult times of dieting and training. To put it into a bit more
of a tangible sense, think of getting outside and changing
up your program as a way to exercise a different muscle;
in this case, that muscle is actually your brain. After all,
being the best that you can physically be is only half of
the equation, the other half comes down to willpower and
commitment. Those traits need to be exercised and guarded at all costs. IM

Model Behavior

What makes a successful fitness model or top-tier


competitor is not luck, or even hard work necessarily,
but a combination of those two, plus commitment. And
just like any successful endeavor, taking some time to
think outside the box is an absolute must. Here is a
quick workout split that I implemented shortly before
being offered my first magazine cover, and I like to attribute much of my success to adopting this. It allows
you to recover and recharge your batteries so that you
can get to where you want to go.

Adil Harchoui

Monday: Quads, calves, triceps, 20-minute postworkout outdoor cardio


Tuesday: Hamstrings, back, biceps
Wednesday: Fasted low-intensity intervals done outdoors (30 seconds slow jog, 30 seconds walk)
Thursday: Chest, shoulders, abs, high-intensity interval training (run or bike) done outdoors
Friday: Quads, calves, triceps
Saturday: 30 percent active-recovery workout (bodyweight or resistance bands) and light cardio
Sunday: Hamstrings, back, biceps
Do cardio on Mondays, Wednesdays, Thursdays,
and Saturdays regardless of body parts targeted

food better, I seemed to absorb more protein, and I made


more substantial muscle gains. I was more rested and felt
like I was living a more fulfilling life both in the gym and out.
It was absolutely earth-shattering how much of a difference simply getting outside and doing something different
changed the entire dynamic of my fitness lifestyle, and ultimately my fitness career.
Theres another component to going outdoors: active
recovery. Rest days are necessary, but they dont have to
mean sitting inside, waiting for our bodies to recuperate.
42 JULY 2015 I ironmanmagazine.com

Eric WainWright

It wasnt until I took that leap


of risk that I realized that I not
only looked better, but felt better
when I spent a more time outdoors, cross training and doing
the stuff I used to love as a kid.

Thomas DeLauer is an accomplished


fitness cover model who has devoted
himself to living an active and healthy
lifestyle without sacrificing the fun and
excitement of life. Although he has the
body to show some serious time in
the gym, he embraces every day to its
fullest, using a fit body and a fit mind
to achieve his goals and experience
new things. DeLauer lives by what he
says: I dont live to work out, I work
out to live.
Facebook.com/ThomasDeLauerMP
Instagram: @ThomasDeLauer
Twitter: @ThomasDeLauer

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Body of Work
Consistency and determination
transformed Michelle Lewin into the
first fitness supermodel.

Neveux/Model: Andre DeCastro

STORY BY DR. CaT BegOviC


PHOTO BY PeR BeRNaL

44 JULY 2015 I ironmanmagazine.com

HELLE

Gone are the days of the five-foot,


nine-inch, stick-skinny supermodels
of the 1990s. Today there is a new
evolution in physical inspiration that
has curves, muscle, and a passion
for fitness and weightlifting. Michelle
Lewin is one of these new breeds and
arguably the worlds most famous
fitness model. Almost six million fans
on Instagram and five million followers
on Facebook agree. People around
the world cant help but be drawn
to this inspirational woman, with her
combination of classic beauty, a jaw-

dropping physique, and contagious


passion for fitness.
I have had the pleasure of getting to
know Michelle over the last year and
was able to catch up with her over
dinner in Los Angeles after her epic
photo shoot with Per Bernal for Iron
Man.
Dr. Cat Begovic: Well, lets start
from the beginning. Where were
you born, and where were you
raised?

Michelle Lewin: I was born in Valencia, Venezuela. My mom is Colombian, and my dad is Venezuelan. I grew
up in a town called Maracay, which
is a three-hour drive from the capital,
Caracas. Life was not very easy. I
grew up in a rich Italian family with
my mother and stepfather from when
I was one year old until they separated when I was 14. We were left
with nothing. No money at all, just an
apartment without any furniture and
hundreds of cockroaches. That was
a very traumatic experience, and we

Life was not


very easy. i
grew up in a
rich itaLian
famiLy with my
mother and
stepfather
from when i
was one year
oLd untiL they
separated
when i was 14.
we were Left
with nothing.

46 JULY 2015 I ironmanmagazine.com

both lost a lot of weight since we simply couldnt buy food. Our neighbors
sometimes gave us sandwiches so
we wouldnt starve to death. Luckily
we had the confidence and determination to get out of that situation. I
started working right after school. It
took about three and a half years to
have even just a decent life.
CB: What were you like growing
up, and did you play any sports?
ML: I was never athletic [laughs].
I cant do anything with balls, I still

swim like a cat, and Im a slow runner.


Growing up, I was so skinny I couldnt
stand seeing myself in the mirror. I
was 90 pounds, and my bones were
sticking out in places they shouldnt.
So at 17, when things got better, we
decided to buy our very first gym
membership.
CB: When did your body start to
change?
ML: When I got that gym membership, all I wanted was legs. As a
teen, I never wore high heels since

www.ironmanmagazine.com I APRIL 2015 47

that made my legs even skinnier. No


shorts, no skirts. The leg press was
my savior. I started with zero plates
and even that was super heavy for
me. My legs felt like overcooked spaghetti. I did legs three days a week
and nothing else for years!
CB: When did you start getting
into fitness, and what was your
early career like?
ML: I did that leg routine for years
until I met my husband in 2009.
Slowly he got me to understand how
asymmetrical I was. There was simply
no upper body, just enormous quads.
So he became my trainer, and it was
so satisfying to see the change in my
body. The way I carried myself also
changed. Honestly, I used to walk
around like a monkey with my shoulders pushed forward [laughs], but
some heavy rowing and his constant
reminder about standing straight
helped me out.
My career in fitness started later.
Before that, I had worked as a glamour model and was on 30 different
magazine covers, but there was still
never any boom. It was cover after
cover, but nothing really happened.
But as my body changed, the fitness
magazines started to open up their
eyes. At the same time, my social
media took off like a rocket. In the
beginning, it was pretty steamy fitness
pics that I was posting, and I could
see that it was mostly guys liking it.
So I changed the thongs to fitted
yoga pants and the push-up bras to
sport tops, and the girls started to
actually like me.
CB: You told me that you went to
a modeling agency in Spain and
had a negative experience.
ML: Before I got into fitness modeling, I tried some fashion agencies.
My husband and I knew that I didnt
have the height, but hey, it was worth
trying! So we went to Milan, Rome,
and Barcelona to visit some agencies.
In Barcelona, they were plain mean.
They saw the freckles on my chest
and were disgusted with them and
told me they had to be removed. In
Venezuela, having freckles is considered high end, so I actually loved my
freckles, but at the Barcelona agency,
they actually said, Eeeew!
CB: Now that youre the worlds
most famous fitness model, what
do you think theyre thinking now?
ML: I think they have no idea what
fitness modeling is. Actually, its
48 JULY 2015 I ironmanmagazine.com

So I changed
the thongS
to fItted
yoga pantS
and the
puSh-up braS
to Sport
topS, and
the gIrlS
Started to
actually
lIke me.

SUMMER
IS HERE!

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your bikini body year round.

Tummy Tuck
BEFORE

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Dr. Cat Begovic is a double board certified plastic surgeon from Harvard and UCLA. She has published
or presented over 40 articles in scientific journals and meetings and has been seen on various TV
programs such as The Doctors TV show, Entertainment tonight, CBS news, Fox, and Spike TV.

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probably disgusting to them as well


[laughs].They can keep their skinny
tall girls and keep doing what they do.
Im so happy Im not a part of inspiring young girls to starve themselves.
CB: I know you have to travel a lot
in your career. Whats an average
day like for you?
ML: My day consists of two workouts: cardio in the morning and
weight training in the evening. But
thats the only thing that is constant
from day to day. My life is packed with
meetings, photo shoots, gym videos,
and a lot of traveling. These next two
months I have 12 countries to visit.
CB: Whats your current training
routine like?
ML: I train six days a week. I do
cardio in the morning for 45 minutes
and weights every evening. I do all
muscle groups once per week, but
I focus mostly on glutes and abs,
which I train twice a week. I stopped
lifting weights for my legs since I had
so much size already. I dont ever
train my chest because it puts a lot
of pressure on my breast implants.
Over the last four months, I stopped
training triceps because they were
starting to get overdeveloped, so Ill
just do some toning once a month. I
really dont like to take rest days, but I
do once a week.
CB: When youre on vacation, do
you ever let yourself go a little?
ML: I try to keep the same schedule
even if Im on vacation. Six months
ago, we went to the Dominican
Republic for vacation and there was
no gym in the hotel and every meal
was like a buffet. I wasnt able to keep
up my routine, and it took almost two
months to get back in shape. I really
learned from that and will never do
that again! Im usually just seven days
out from being shoot or competition
ready. My body is my career and a
business, so I cant afford to let it go.
CB: Youre famous worldwide. Do
the fans ever get too crazy?
ML: The experience at expos really depends on where in the world
I go. Northern Europe is very calm.
Germany is usually crazy but fun. The
US can be hysterical but organized.
Latin America and South America are
another story. Last time in Colombia
for an expo, we were very clear with
the organizer how security should be
handled. Unfortunately, he underestimated more or less everything. So
when I entered the expo hall hidden
50 JULY 2015 I www.ironmanmagazine.com

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in my hoodie, it was super quiet. I


removed the hoodie and all of a sudden 300 or so people started running
towards me. There were three guys
trying to hold back the crowd, but it
was chaos. The police were called
in and six armed police made a ring
around me and transferred me to a
safe place. Once I had the appropriate security, I had a great time at the
expo. I guess I have an awesome
story to tell my grandchildren one day!
CB: What sort of security do you
normally have? Do you have to
travel with a bodyguard?
ML: For a large expo, I need about
five security guards to make a ring
around me when Im walking through
the crowd or to the stage. Otherwise
people pull my hair or grab me. If Im
signing autographs, I just need the
lines to be very organized so everyone
waits their turn and I can spend time
with one person at a time. I dont
travel with a bodyguard, and when
people stop me in the street, they are
usually super nice and friendly.
CB: What sort of projects are you
currently working on?
ML: A lot of people ask me for diet
and workout plans. A lot of people
ask for mine, but I usually dont give
them my program. The reason why is
that we are all so different. Something

52 JULY 2015 I www.ironmanmagazine.com

!
W
E
N

ROB WASLOWSKI
EPIQTM ATHLETE
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Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2015

that might be perfect for my body


might not be appropriate for someone
else. Imagine a truck using the same
amount of gasoline as a Ferrari to
reach a goal. The truck wouldnt even
reach halfway and might get injured.
I really just want to inspire everyone
to be their own best self. Im working
on some e-books and fitness apps to
help others achieve their goals.
CB: When weve spent time together, youve been so wonderful
with my daughter. What are your
thoughts on having children?
ML: I have said Im going to have
children in five years for the last six
years [laughs], and I guess I still stick
to that. My career is going very well,
and I feel Im just getting started. The
timing right now would not be the
best. Ill be honest, I am very concerned about the changes that occur
with pregnancy since my body is my
trademark and my business.
CB: Do you think the public ever
gets the wrong impression about
you from your social media?
ML: Yes, they always do. I dont put
personal stuff on my social media.
I post motivational and educational
stuff. Sometimes the tone might come
across as being self-centered, like,
Look at me, Im the best. Thats not
what Im trying to do. Im just trying
to inspire people and give a needed
kick in the behind to those who want
to make a change but just cant get to
the gym by themselves.
CB: Whats it like to have six million followers on Instagram?
ML: I will never understand the fact
that when I post a video, millions have
seen it in just a few hours. That is an
insane amount of people, and I can
never imagine those numbers are
actually real people. Its only when I
leave my house and walk the streets
having strangers come up to me and
recognize me that it becomes reality.
But still, I am overwhelmed over the
response I get. It is so surreal but so
fantastic.
CB: What advice would you give
to girls who want to make it in the
fitness industry?
ML: I would tell them, Dont copy
anyone. Just do your thing. No copies
have ever reached the top. I would
also tell girls they should have someone managing them. You cant do it
alone. There are too many traps out
there. Its no joke.
54 JULY 2015 I www.ironmanmagazine.com

Something
that might
be perfect
for my body
might not be
appropriate
for Someone
elSe.

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CB: What is Michelle doing 10


years from today?
ML: I think about that daily. Seriously.
I will hopefully sit back, financially
independent, at a beach house with
my two five-year-old twins, happy that
I was a part of changing the female
ideal body worldwide from unhealthy
skinny to healthy and fit by just posting videos and pictures with my cell
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56 JULY 2015 I www.ironmanmagazine.com

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PAUSE
58 JULY 2015 | ironmanmagazine.com

FOR
STRENGTH
This gym-TesTed Training
program can make you
bigger and sTronger in
a maTTer of weeks.
b y J ay a s h m a n

phoTographs by michael neveux

ironmanmagazine.com | JULY 2015 59

What if i tOlD
yOu abOut a
prOgram that
has haD these
results:
Increased a lifters deadlift from
560 to 630 in 12 weeks; allowed
a first-time powerlifter to win his
class and set a national record
for bench press; helped a man
set a lifetime PR for his deadlift
that he had been chasing for over
a year. You would probably be
intrigued, as most of us would be
who pursue strength in the weight
room. The good news is that you
are going to get a sneak peek into
this program. The better news is
that the entire program will be
available soon via e-book.

This peaking program makes


liberal use of pause lifting work, the
Rate of Perceived Exertion method,
and targeted accessory exercises
designed to build the supporting
muscles to support bigger lifts. It
demands effort, it asks you to be
honest about your own lifting, and
it requires the discipline to stay
within the parameters of the daily
workload. It has also been tested
on dozens of real people who have
seen impressive results from it.

Day One
Pause squat
(RPE 8, 3x4)
The goal today is to find
your RPE 8 for four reps
and then repeat that for
three sets of four. You will
use the same weight for
all three sets. Perform a
one-count pause in the
hole for each squat.

Front squat
(RPE 7, 3x6)
The front squat is meant
to be much lighter than
the pause squat and
designed to be a quad
accessory lift.

Dumbbell lunge
(3x10 PER lEg)
Unilateral work is often
overlooked by lifters
because it is so difficult.
Learn to embrace lunges
because they use muscles
you dont often utilize
much with squatting.
These stretch your hips,
work your stabilizers, and
add more work to your
quads, hamstrings, and
glutes.

leg Curl
(3x15)
As with all accessory
work, do not train to failure.
Performing clean, hard reps
across the sets will bring
up weaker areas and allow
you to gain muscle.

romanian DeaDliFt
(3x10)
This is a complex lift, but
it is still an accessory
movement. Remember,
all accessory work is to
complement the big lifts,
not take away from them.

Plank
(max EffoRt foR timE)
Your abs can never be too
strong. If you want to lift
heavy weight, you need
strong abs. This is not
debatable. Suck it up and
get it done.

Pause liFting

Pause lifting is very simple to do,


in theory. At a specified point in
the lift, you will stop and hold the
weight before you continue on the
concentric path of the movement.
With the squat, you will pause in the
hole for the specified time, either a
one, two, or three count. The bench
press will be paused on the chest, and
the deadlift will be paused about two
to three inches after breaking from the
60 JULY 2015 | ironmanmagazine.com

floor. It is absolutely critical that you


maintain your tightness during these
interludes. You cannot relax in the hole
or rest the pause on your chest. When
you relax, you defeat the purpose of
the pause by not training the muscles
to fire out of the lift.
Pause lifting is beneficial because
it helps improve your strength by
virtue of holding the weight in a
static position for a short time. It
can help improve explosiveness
by erasing the stretch reflex and
teaching your muscles how to pull
the trigger without the benefit of a
rebound. It also builds core strength
and body confidence because youre
holding the heavy weight with sheer
muscle strength.
All of these are good reasons to
utilize pause lifting in your strength
program, but like any good concept,
the timing is imperative.

RPE MEthod

RPE stands for Rate of Perceived


Exertion. This is a concept that
has been around for a while and
is becoming more popular as of
late as opposed to percentagebased training, where every lift is
predicated on your one-rep max.
What RPE means is that you will
lift according to your daily state in
62 JULY 2015 | ironmanmagazine.com

Day TWO
PausE BEnch PREss
(RPE 8, 3x4)
Instead of the one-count
pause, you will pause the
bar on your chest for a
count of three. You must
stay tight on your pauses.
Just because its a longer
pause does not mean
you rest the bar. Keep
your body tight and ready
to push the bar off your
chest.

closE-GRiP
BEnch PREss
(RPE 7, 3x6)
The triceps are often a
lifters weak link when it
comes to the bench press.
You wont see too many
lifts missed off the chest,
but many lifters cant lock
out their arms on a heavy
press.

duMBBEll inclinE
BEnch PREss
(3x20)
The idea here is to include
extra chest and shoulder
work. Keep the weight
light and get the reps in.

caBlE cRossovER
(3x20)
After performing three
pressing movements
for the upper body, I like
to add in a stretching
exercise at the end. No
need to go heavy on
these. Keep the weight
light, and focus on the
stretch and the movement
of it. If you have to strain
for the last few reps,
youre doing them wrong.

stRaiGht BaR
PREssdown
(3x20)
This exercise develops
size and strength in the
triceps and mimics the
position your hands are in
when you bench press.

hanGinG lEG RaisE


(3x15)
You can use straps for
the leg raises or even a
Roman chair. Be sure to
bring the feet above waist
level on every rep.

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Day THREE

64 JULY 2015 | ironmanmagazine.com

Pause DeaDlift
(RPE 8, 3x4)
This is a difficult exercise,
so choose that RPE
carefully. Once you break
the bar from the floor, pull
for a couple inches, then
pause for a one count
before finishing the lift.

Deficit DeaDlift
(RPE 8, 3x4)
Standing on only a 45pound plate make this
lift harder and helps you
learn how to use leg drive
without making the deficit
too large and creating a
movement pattern that is
unlike an actual deadlift.

BarBell row
(3x10)
Keep your back mostly
parallel to the ground and
dont cheat these reps by
moving the weight with
body English.

leg Press
(3x15)
Perform these with your
feet close together and in
piston style, moving the
weight quickly through
the range of motion and
without coming down so
far that your lower back
rounds. Piston-style leg
presses help build quad
strength to allow for a
better leg drive on the
deadlift.

DumBBell row
(3x12)
Perform these rows
one arm at a time with
your other arm and that
same-side leg braced on
a bench.

Plank
(max EffoRt foR timE)
For a more challenging
version of this exercise,
brace your forearms into
an exercise ball. This will
demand that you stabilize
your body to keep the ball
from rolling.

ab pike
the gym
trying
to forcesliders
a
you
do this
correctly,
theyour
based
off a predetermined
With
your instead
feet on aoftowel
(exercise
or
five-pound
your hips number,
(butt) up toward If
the
ceiling
without
bending
certainare
percentage
mayflooring,
be too like wood
results
youpush-up
experience
will
berepeat
very
it allows
on days
plates
options on that
smooth
or some flexibility
knees. Return
back to the
starting
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and
heavy for get
thatinday.
comparable
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you
read
when
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to par
concrete),
a push-up position with your
torsoyoure
bracednot feeling
the hip-lift
for
15 reps. Be to
sure
to results
keep your
legs
Heres
a
simple
example:
Youre
about
in
the
first
paragraph.
This
is a
as
well
as
on
days
when
you
feel
like
and your spine neutral. Initiate the movement by driving
straight the entire time.

tired from a long day of work, but your


program calls for 90 percent of your

you can push more weight.


The RPE scale is simple to follow.

proven program in which my clients


run a personalized version according

RPE mEthod dEmands that you bE honEst with youRsElf. it REquiREs


an ElEmEnt of sElf-awaREnEss bEcausE youll bE askEd to judgE how
many moRE REPs you can oR cannot do.
1RM. You have it in your head that
to their needs and where the testing
An RPE of 10 will be a max-effort lift,
you have to hit these numbers or your
groups for the upcoming book have
the absolute most weight you can
workout is a wash. When it comes
all made tremendous progress
move that day. RPE 9 is leaving one
time to reach 90 percent, you need
rep in the tank. RPE 8 will be have you across the three main lifts as well as
help getting the bar to move and it is a stop two reps before failure. RPE 7
with their overall muscularity.
failed lift. Discouragement sets in.
is submaximal and often used for rep
The Program
Consider the same situation, but
work or speed work when lifting.
To give you a sample of what
instead of using percentages, you
The RPE method demands
to expect, the first week of the
have the RPE method programmed
that you be honest with yourself.
Treadmill SprinTS
program is laid out for you here. Day
to determine
your daily intensity.
It requires an element of selfWhen
sprinting,
be sure
to keep a slight
forward body
lean andyoull
do notbe
break
at the hips.
off
one Drive
will center
around the squat,
This day
calls
for a RPE
of nine,
awareness
because
asked
balls of the
a neutral
your
eyesmany
fixed amore
couple
feet you
in front of
you.
Make
day
two
will be a bench day, day
whichthe
is leaving
onefeet,
repkeep
in the
tank. spine
to and
judge
how
reps
to pump
arms as well
your upper
Work hard for
three isthen
for deadlifts, and the fourth
RPE 9sure
is similar
toyour
90 percent,
but to
it incorporate
can or cannot
do.body.
Its important
to20 seconds,
the rails and
off you
and place
feet this
on the
the constantly
treadmill. Rest
seconds
day
is a bodybuilding-style program
allowsgrab
deviations
as tohop
how
feel your
keep
in sides
mindofand
befor 40
and
then
beginthe
theRPE
next is
round.
will continue
run train.
while you rest. When
daybeginning
for hypertrophy. Each week has
for that
day.
Since
not The treadmill
self-assessing
astoyou

FINISHER

your subsequent sets, complete the first two or three strides with your hands still holding on to
the side rails to ensure adequate balance.

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2015-04-14 3:55 PM

Day FOUR
Dumbbell
Front raise
(3x20)
Day four is the
bodybuilding day,
dedicated to the reps
and chasing that pump.
Dumbbell front raises
help build up the front
delt so you can support
a bigger bench.

rear Delt
machine Flye
(3x25)
These not only protect
your shoulders during
bench pressing but
doing them on a
machine allows you to
isolate the delt, control
the reps, and focus
on where you want to
build the muscle.

four days of training and three days


of rest. You dont need more than
that, and you wont want more than
that in your quest for strength. Each
phase of this program is broken
down into three-week intervals
followed by a deload week, for a
total of three phases, each one with
a slightly different focus.

66 JULY 2015 | ironmanmagazine.com

shoulDer-WiDth
PullDoWn
3x15)
The next two exercises
represent 90 reps of
back work. A strong
back is a major key
to your lifting. If your
back cannot support
a weight, you will not
lift it.

close-GriP
PullDoWn
(3x15)
Change the bar handle
to the neutral-grip
V-shaped handle for
this exercise. Dont
slack on training the
back or your lifts will
not progress.

The main lifts will utilize the


pause technique and the RPE
scale. (Note the parentheses next
to the main exercises, which list
the RPE number and the sets and
reps). Perform accessory exercises
like standard bodybuilding
sets. For more info, check out
ashmanstrength.com. IM

Dumbbell
hammer curl
(4x15)
We end the week with
old-fashioned biceps
curls. Yes, even when
youre training for
strength, you still need
to hit your biceps.

Joseph Lee
Age: 27
Lives: Orange County, CA
Profession: Field
representative
Likes: Nice and considerate people
Dislikes: Kale chips
Drives: Chevy
Traverse
Wants to drive:
Lamborghini Aventador
Listens to: All kinds
of music
Favorite diet food:
Rice and grilled
chicken with sugarfree barbecue sauce
Favorite cheat food:
Pizza and doughnuts
Favorite vacation
spot: Alaska
Gym or cardio? Gym
Chicken or steak?
Steak

@joemonji

(3-D)ELTS

Build superhero shoulders in just eight weeks


By roger lockridge

photographs By Michael neveux

ironmanmagazine.com | JULY 2015 69

Who was your favorite superhero? Was it Batman, Wolverine,


or maybe Captain America? Perhaps you were a wrestling fan
and looked up to guys like Stone Cold, The Rock, or Goldberg.
Regardless of who you idolized, whoever was taking out the bad
guy and saving the day undoubtedly had big shoulders. You never
see a hero with a weak chin, bad posture, or narrow shoulders.
After all, they have to shoulder the load against the forces of evil,
which is probably why their delts stand out so much. Having big
shoulders makes a powerful statement to anyone in your presence.
The shoulders are very important for any athlete. If you are a
physique competitor, broad shoulders and wide delts showcase
symmetry, balance, and best of all, the alpha-male V-taper. If you
are more interested in function than form, strong shoulders are
key drivers in everything from swinging a golf club to throwing a
punch to climbing a cargo net in a Spartan race. All three heads
of the deltoid muscles (front, side, and rear) must be focused
on individually if you want the entire shoulder area to reach its
maximum potential.
Not only should you focus on each area of the shoulder, but
you should make sure you give maximum effort as well. This is
why drop sets, rest-pause sets, and supersets are so important.
This routine has each of these techniques playing a role to add
intensity. Give this program a go for eight weeks and you should
see improvement in size, shape, and your ability in whatever
sport you play or maybe youll be tempted to throw on a cape
and save the day. (Actually, dont do that. Thats just weird.) IM

Internal/external
Cable rotatIon
Always warm up your
rotator cuffs before
beginning any type of
shoulder training. At a
cable station, set a stirrup
handle to elbow height
and stand sideways. For
external rotation, grasp
the handle with your far
hand, bending your elbow
to 90 degrees and keeping
it pressed tightly to your
body. Next, rotate your
forearm until your palm
faces forward, pause,
then slowly return to the
start position. For internal
rotation, grasp the handle
with your near hand, bend
your elbow to 90 degrees,
with your hand away from
your body. Rotate your
forearm until your palm
faces your stomach.

Superhero Shoulder Workout


Exercise
Internal/External Cable Rotation
Arnold Press*
One-Arm Cable Lateral Raise**
Wide-Grip Upright Row***

Sets
2
5
4
3

Reps
20 each, both arms
15, 15, 10, 10, to failure
15,10, 10, to failure
8-10

Rear Lateral Raise***


Behind-The-Back Barbell Shrug
One-Arm Barbell Overhead Press

3
3
2

8-10
20
25 each side

superset

* Perform two warm-up sets and three work sets. Perform one
drop set to failure for the final work set. To do a drop set, start
with your normal weight and perform as many reps as you can.
Once you reach failure, grab a pair of lighter dumbbells and
continue until failure again.
** Perform one warm-up set and three work sets. Use the
rest-pause technique for the final work set. To do a rest-pause,
perform as many reps as you can until you reach failure. Count to
10 and then immediately do as many reps as possible until you
reach failure again. Repeat for the other arm as well.
*** Perform the wide-grip upright row and the rear lateral raise
as a superset, meaning you alternate each exercise consecutively
without rest. Keep the dumbbells you want to use for the raises
close to the bar youre using for the upright rows so you can
transition quickly from one exercise to the other.

eXterNAl

70 JULY 2015 | ironmanmagazine.com

INterNAl

Arnold Press
Start with a dumbbell in
each hand while sitting on a
bench with an upright back.
Position the weights so they
are at shoulder height with
your palms facing you. This
is where you start. Press the
weights overhead and turn the
dumbbells as you lift so when
your arms are straight your
palms are facing away from
you. Dont lock out your arms.
Slowly lower the weights and
turn them the opposite way so
you are back to your starting
position. This is one rep.

72 JULY 2015 | ironmanmagazine.com

E WEAR
NPC ACTIV
IE, PA 15106

RNEG
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one-Arm CAble
lAterAl rAise
Stand with a low cable pulley
on your right side. Attach a
single-grip handle to the cable
and grab the attachment with
your left hand. Using force
from your shoulders and
keeping your arm straight,
lift the handle out to your
left side until your arm is
parallel with the floor. Slowly
lower your handle back to the
starting position. Repeat for
the desired number of reps
and then do the same for the
opposite arm.

Wide-Grip UpriGht roW


Grab a barbell with a grip a couple of inches wider than shoulder width and hold it while standing with your arms
hanging in front of you. Keep the bar as close to your body as possible and lift the bar straight up until your elbows
are even with your shoulders. The bar should be around your chest area at this point. Slowly return the weight to the
starting position. This is one rep. Repeat for the desired number of reps.
74 JULY 2015 | ironmanmagazine.com

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ReaR LateRaL Raise


Hold a pair of dumbbells in each hand.
Keeping your back as straight as possible,
bend over until your upper body is
close to parallel with the floor. Hold the
dumbbells at arms length in front of you.
While maintaining your bent position,
lift the weights out to your sides while
keeping your arms slightly bent until they
are parallel with the floor. You should feel
a squeeze in the back of your shoulders.
Return the weights to the starting
position. This is one rep. Repeat for the
desired number of reps.

Behind-the-Back BaRBeLL shRug


Place a barbell in a rack so its positioned
right below your glutes. Stand in front of
the bar and grab the bar on both sides
outside of your body with an overhand
grip so your palms are facing away from
you. Stand straight up with the bar and
hold it at arms length behind you. Lift
your shoulders up like youre trying
to touch your ears with them. It is a
very short range of motion. Hold this
position for a second before lowering
the weight back to the starting position.
This is one rep. Repeat for the desired
number of reps.
76 JULY 2015 | ironmanmagazine.com

One-Arm BArBell OverheAd Press


This will be the finisher. Place one end of an unloaded barbell into a corner and
load the other end with the appropriate weight. (You can also use a landine
device or a T-bar row.) Grasp the loaded end of the barbell above the weight
plates and hold it at shoulder height, cradled in your palm. Place your free hand
on your waist or let it hang by your side. With your knees slightly bent, tighten
your core and press the bar up until your arm is fully extended although not
completely locked out. Switch sides after completing reps.
78 JULY 2015 | ironmanmagazine.com

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officialbetterbodies
Experience betterbodies.se

Nader Freij
Age: 32
Lives: Pasadena, CA
Profession: Co-owner
of Reflex Performance/personal
trainer/chef
Likes: Naps, farmers
markets, cooking,
riding my motorcycle,
working out
Dislikes: Not going to
the gym, waking up
early in the morning,
cold weather
Motivation: I hate to
fail or to feel average; I like to make my
father proud
Listens to: Kanye
West, Jay-Z
Favorite diet food:
Oatmeal with
chocolate protein and
cocoa powder
Favorite cheat food:
French fries
Favorite vacation
spot: Cancun
Gym or cardio? Gym
Chicken or steak?
Steak

nader__fit
naderfit.com

Become
the ultimate
iNcarNatioN
of muscular
aesthetics.
By alexaNder
J.a. cortes
Photos By
micheal
NeVeux

V
Building
The
Mega

ironmanmagazine.com | JULY 2015 81

The MaTheMaTics Of

Thr O u g h OuT b Ody bu i l d i n g h i sTOry,


Th e MOsT ic Oni c a nd l eg e nda ry ph ys i q u es
have always h a d On e k ey c ha racT e ri sTi c :
Th e v-Tap e r .
The V-taper, also known as the waist-to-shoulder ratio, is when ones
shoulder and chest circumference is dramatically larger than the waist.
Its a truism that predominates trends. The bigger the shoulders and
smaller the waist, the more impressive the physique looks in any era
and in any culture.
Having a small waist and big shoulders is coveted not only in bodybuilding,
but in athletics as well. A powerful upper body and tight midsection is
not simply aesthetically pleasing; it also indicates strength and a certain
alpha-male dominance. This concept is not confined solely to bodybuilding
either. It actually has a name in biology, known as the golden ratio.
The golden ratio is a reoccurring factor in nature of 1.61:1. This ratio
represents the ideal proportions of everything from the length of bones,
to the dimensions of leaves and plants, to the structure of DNA. Building
a mega-V, then, is not just going for a certain look but actually a precise
mathematical way to develop a body that is aesthetically magnificent.

The Mega-V Body

Relative to the V-taper and a


muscular physique, the golden ratio
can be used to find the optimal
dimensions of your own body. A
mega-V physique is one where the
circumference of the shoulders is
1.61 times greater than the waist.
Here is a very straightforward way
to find your own ratio.

Measure the
circumference
of your chest and
shoulders, going
around the nipple
line and upper back.

Measure the
circumference
of your waist
around the navel.

Divide your
shoulder
circumference
by your waist
circumference.
For example, lets say a man has a 32-inch
waist and 55-inch shoulders:
55 divided 32 = 1.71.
This would be a mega-V body.

By contrast, someone with a


smaller upper body and larger
waist might have 50-inch
shoulders and a 34-inch waist,
giving him a shoulder-to-waist
ratio of 1.47:1. This individual
would have room both to grow
muscularly and lose body fat
as well.
The math doesnt need to be
confusing though, as there is a
simple hack for building your
own mega-V body. Create a 20inch difference between your
shoulder circumference and
waist circumference. How do
you do this, you ask? Read on.

82 JULY 2015 | ironmanmagazine.com

WAIST TRAINING

Building The Mega-V

There are six separate strategies that factor into creating a mega-V physique:

Trapezius
(Traps)
Build upper-back
thickness and
shoulder density.

DelToiDs
(shoulDers)
Increase
shoulder width
and thickness.

TRAPS

The trapezius attaches at the


top of the neck, extends out
along the shoulders, and
then tapers down into the
mid-back. While the trapezius
may not seem to be a part
of the mega-V, it is actually
very crucial. A well-developed
trapezius increases the
thickness in the upper back,
strengthens the stability of
the shoulders, and helps to
increase the overall muscular
density of the deltoids.
1. barbell shrug
pull From The hang
Load the barbell to about 40
percent of your one-rep max for the
deadlift. Using a double-overhand
grip, stand up with the weight.
From here, hinge back with your
hips and lower the barbell to one
to two inches below the knees.
Explosively snap your hips forward
while shrugging your shoulders
as high as possible. Return to
the hang position for the next
repetition, and repeat this process
for the designated number of reps.
Perform 4 sets of 5 to 8 reps.

laTissimus
Dorsi (laTs)
Develop flared
lats that lead
up to wide
shoulders.

abDominals
(abs)
Create the
smallest and
tightest waist
possible.

DieT
Create a daily
calorie deficit.

sprinTs
Use powerful
intervals to tap
into stored body
fat.

2. Dumbbell
Triple-posiTion shrug
This shrug is performed in three
different positions with three
different angles of grip. You will
be using moderate weight due
to the extended time under
tension. A recommended load is
one-fourth of your bodyweight
(50-pound dumbbells for a 200pound man).
First Position: Begin by
externally rotating your
shoulders as much as
possible so your palms face
forward. Youll be holding the
dumbbells almost behind your
body in this position. From here,
perform a shrug and focus on
elevating your shoulders as
high as possible. While range of
motion may initially be limited,
over time it will improve. This
first position will target your
rear delts and medial fibers
of the trapezius. Perform 10
repetitions, and then switch to
the next position.
Second Position: Rotate your
palms to a neutral grip, palms
facing the body. This is a typical
shrug position. Perform 10 full
repetitions, with the focus on elevation of the clavicle as much as possible.
Third Position: Rotate your palms to a pronated position, facing backward. Bring the
dumbbells to the front of your thighs. Elevate your clavicles as high as you can, pulling
toward your ears. At this point, you can use momentum if your traps are especially
fatigued. Perform 3 sets of 30 reps.
3. sTanDing Face pull
Using a cable station, set the pulley to about
chin height and use a rope attachment,
the same kind you would use for a triceps
pushdowns. Taking a neutral grip on the
rope, initiate the movement by pulling back
with your elbows and end with your hands
right next to your ears. The peak contraction
point should resemble a double biceps pose.
Perform 3 sets of 10 to 15 reps.
ironmanmagazine.com | JULY 2015 83

WAIST TRAINING

SHOULDERS

The deltoids have three muscular sections known as heads: the front or anterior delt, the middle or
medial delt, and the rear or posterior delt. By performing movements that target all three, you will
maximize size, creating greater width in the circumference of the shoulders.
1. Seated HigH incline PreSS
This can be performed in either a power rack or a Smith machine. Set an incline
bench to 65 degrees. Position the bench so that the barbell is one to two
inches above the base of your throat in the bottom position. Planting your feet,
position your body under the barbellyour shoulders and elbows should be
directly underneath the barbell. Press up and overhead, and lower to about chin
height. Perform 5 sets of 5 to 10 reps.

2. dumbbell uPrigHt row


Using moderate-weight dumbbells, take
a pronated (overhand) grip, with the
dumbbells resting on the front of your
thighs. From this position, initiate the
move by pulling up and outward with your
elbows. Your hands will trace an upward
path, with the dumbbells being pulled to
just below your shoulders. Repeat reps
in this fashion, using momentum as your
shoulders fatigue. Perform 4 sets of 8 to
15 reps.

3. incline rear delt Flye


Set a bench to approximately 30 degrees.
Select light dumbbells of about 10 or 15
pounds. Lie on the bench chest-down,
with your arms hanging down. Taking
a slightly pronated grip, grasp the
dumbbells and start the movement by
swinging your hands out to the sides. The
dumbbells should be brought to shoulder
height on each rep. Perform 3 sets of 15
to 30 reps.

84 JULY 2015 | ironmanmagazine.com

WAIST TRAINING

LATS

The latissimus dorsi starts in the armpit and goes all the way down to
the waist. The lats are one of the longest (and strongest) muscles in the
body and have immense potential for hypertrophy.
1. ScapUlar pUll-Up
Using a straight or angled pull-up bar, begin with a medium-width overhand grip.
Begin pulling using your lats as you would a regular pull-up, but pull the sternum
to the bar versus the chin. This will require an upward lean to be taken on each
rep, as well as increasing the range of motion. Perform 5 sets of 5 to 10 reps.

2. Gironda Bent-over caBle row


Using a cable attachment, set the pulley
to floor level and attach a D-grip handle
to it. Gripping the handle with a neutral
grip (palms toward you), take a few steps
back, then lean forward from the waist.
From this position, the angle of the pull
will place the whole latissimus under
tension. Allowing the arms to begin in a
fully extended position, pull backward,
driving your elbows toward the insertion
of the lower lats at the waist. Perform 3
sets of 10 to 20 reps.

3. Strict cloSe-Grip chin-Up


Using an underhand (supinated) grip, grip
the pull-up bar with your hands shoulder
width or closer, depending on what feels
more comfortable. Contracting the lats,
pull your body toward the bar, bringing
your chin fully over the top on every rep.
Utilize straps if your lats and back are
fatigued from the prior two exercises.
Perform 4 sets of 5 to 10 reps.

86 JULY 2015 | ironmanmagazine.com

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ABS

Before the word core came into the training lexicon, there were just abdominals.
The abdominals have the potential for hypertrophy like other muscle groups, and
training the rectus abdominis (the six-pack muscle) and emphasizing the lower abs
increases muscular tonicity and tightens the appearance of the stomach.
1. Bicycle AlternAting crunch
Using a mat, sit down on the ground in a supine position (on your back). Place your hands behind
your head and elevate your torso and legs by contracting your abdominals. Bring your left knee in
and crunch toward it, touching it with your right elbow. Repeat this alternation until all reps have
been completed. Perform 3 sets of 10 to 20 reps per side.

3. stABility BAll PlAnK With


AlternAting toe touch
Using a large stability ball,
place your feet on the ball and
assume a push-up position
with your hands. One leg at
a time, bring your foot out
to the side as far as possible
and touch it to the floor. Flex
your core to keep your torso
as stable as possible. Return
your foot to the ball and then
touch your other foot to the
floor. That counts as one rep.
Perform all stated reps to
completion. Perform 3 sets of
6 to 10 reps per side.

88 JULY 2015 | ironmanmagazine.com

2. AlternAting
hAnging Knee rAise
Grasp a pull-up bar
with your strongest
grip and your feet
off the floor. Use ab
straps if the grip and
back are too fatigued
to sustain hanging
from the pull-up bar.
From this position,
breathe out and tighten
your abdominals, and
then raise your knees
as high as possible
toward your chin. Do
not use momentum
or swing the body to
keep the movement
going. Perform all reps
with strict execution.
Perform 3 sets of 5 to
10 reps per side.

WAIST TRAINING

DIET

Losing excess adipose tissue is all about understanding calorie control. Much like the golden ratio, knowing the
mathematics of metabolism and fat loss will be your strategy in changing your physique.
Estimating metabolic rate involves using various formulas, but there is a simple hack for determining calorie needs for fat loss,
weight maintenance, or muscle gain. (Bigger guys should use the higher number.)

FAT lOss: Multiply your bodyweight


in pounds by 10, 11, or 12.

= WeIgHT mAINTeNANce: Multiply


your bodyweight in pounds by 13, 14, or 15.

muscle gAIN: Multiply bodyweight


in pounds by 15 to 20.

SPRINTS

Sprinting will always be something of a secret


weapon for fat loss. Sprints by themselves wont
eliminate body fat, but adding them into a welldesigned training and nutrition program can have
a dramatic effect on body composition.
While all forms of sprinting can be beneficial for fat loss, not
all sprints are necessarily created equal. Longer intervals
sprints, those that go beyond 20 seconds, have been
demonstrated by research to be most effective for tapping
into stored body fat. This length of sprint most heavily uses
the glycolytic energy system, which utilizes stored glycogen
in the muscle for fuel. Glycolysis, as its called, creates
the greatest metabolic disturbance within the body and
increases intra- and post-exercise fat metabolism.
This length of intervals are often called lactate threshold
intervals, due to the extreme amounts of lactate (a type
of acid that mistakenly gets called lactic acid) that
builds up in the muscles. Training this way for too long
can be detrimental, as it is extremely fatiguing to perform
intervals longer than 30 seconds. By limiting sprints to 30
seconds, however, you will get all the fat-burning effects
while avoiding overtraining and impeding recovery.
Perform any of the following for 6 to 10 sets of 30
seconds each. Allow for complete recovery between sets.
1. Burpees: From an athletic position, drop down into
a crouch, kick your feet back, taking your body into a
plank position. Jump your feet back in and then jump
immediately overhead, reaching your arms toward the
ceiling. Land back into the crouch and repeat until 30
seconds have passed.
2. sTATIONArY BIke: Set a moderate amount of resistance
on the bike, then pedal as fast as you can for the full 30
seconds. Resistance should not be so demanding that you
are forced to stop pedaling at any point in the interval.
3. HIlls: Perform them outdoors or on a treadmill set to a
10 percent incline.

Branching
OUT
BCAAs might be the best supplement youre not taking.
B y J e n e v i e v e R o p e r, P h D ( A B D )

More research has been emerging on the many benefits of


branched-chain amino acids (BCAAs), and most of the news is
good. BCAAs are important amino acids and are the main drivers
for promoting protein synthesis. There are several BCAAs, but of
particular interest are leucine, isoleucine, and valine. These are also
three of the essential amino acids (EAAs), meaning we need to
get them from our food, as we dont manufacture them ourselves.
And using them appropriately will give you the advantage you
need, especially if you plan on stepping onto the physique stage.
One issue that most competitors, or anyone
trying to get lean for that matter, face is that as
you lean out, you lose muscle mass. And unfortunately, its much more muscle mass than
you think. In fact, some research has shown
that for every pound of weight you lose, up to
55 percent of that weight can be from muscle.
This leaves you depleted and flat, which spells
disaster for a competition. When it comes to
improving body composition, this is the biggest
challenge to overcome. But it can be done, and
this is where BCAAs can help.
BCAAs are like superfriends to your muscles.
They constantly come to the rescue of your
lean tissue. One way they work is through
gluconeogenesis, which is the formation of
glucose from non-carbohydrate sources. It typically doesnt occur until youre low on glucose,
which is pretty common when youre cutting
carbs in an effort to get lean. Gluconeogenesis
uses quite a bit of protein and a little fat to cre90 JULY 2015 | ironmanmagazine.com

ate glucose to fuel your muscles. And guess


where it usually gets the protein? By cannibalizing your muscles. The good news is, adding
BCAAs to your daily routine can attenuate
those low-carb losses. BCAAs have the ability
to donate their amine group to pyruvate to form
alanine, which is the most important gluconeogenic amino acid and can freely travel to
the liver to aid in gluconeogenesis; this saves
your muscle from being broken down for the
same process to occur. Pyruvate tends to accumulate in the muscle because of reduced
oxidative metabolism, which can be a consequence of carb depletion.
BCAAs also promote muscle growth by stimulating protein synthesis. Its been shown that
consuming the three BCAAs can stimulate protein synthesis to the same degree as consuming all nine EAAs. Further research has shown
that leucine is the main player in directly stimulating muscle protein synthesis. Now, before

ironmanmagazine.com | JULY 2015 91

to improvement in protein balance


in a 24-hour period. The amounts of
carbs you add will depend on your
energy needs, as some of you may
need fewer carbs if youre trying to
lose body fat.

FIT FACT

BCAAs have been shown to blunt muscle damage,


resulting in reduced inflammation and faster recovery.
you simply take a bunch of leucine,
you should know that the other two
BCAAs play important supporting
roles. For instance, taking leucine
without valine and isoleucine can
reduce the duration of protein synthesis. Scientists are still exploring
the complex relationship between
the three BCAAs, but all information
points to the superiority of taking
all three rather than just leucine. A
slew of studies point to the potency
of BCAAs in a 2:1:1 ratio for leucine,
isoleucine, and valine, respectively,
with a dose of at least two to three
grams of leucine.
BCAA Timing
Fortunately, there are numerous
times when you can ingest BCAAs.
92 JULY 2015 | ironmanmagazine.com

Before and during fasted cardio is a


good time to consume BCAAs. They
appear rapidly in the bloodstream
after ingestion, so they can help
protect that muscle tissue. Even
after vigorous exercise, consumption
of BCAAs is recommended. Intense
exercise, both endurance and resistance, can lead to a negative protein
balance. Consuming protein with
sufficient leucine can shift you to a
positive protein balance after intense
exercise. One underutilized use of
BCAAs is between meals. When
ingested between meals, BCAAs
extend protein synthesis. Currently,
it is recommended to alternate
meals of 25 to 35 grams of wholefood protein sources with snacks
that contain BCAAs and carbs due

BCAAs Versus Protein


Whey protein is loaded with BCAAs,
but sometimes its more beneficial
to take a BCAA supplement instead
of protein and vice versa. So when
is that the case? If youre trying to
keep your plasma insulin concentrations lowsuch as during fasted
cardiothen your best bet is to go
the BCAA route. (BCAA formulations
are typically non-caloric, another
reason why they are so useful while
cutting.) Protein, especially hydrolyzed whey protein, can instigate a
surprisingly robust insulin response,
leading to greater glycogen replenishment. But when youre already
carb depleted, you dont really have
any glycogen to spare, so its better
to keep those insulin levels low.
Also, as I indicated earlier, BCAAs
are absorbed quickly. However,
when youre consuming protein, the
BCAAs are bound to other amino
acids causing slower digestion and
absorption of them. Therefore, if
youre trying to benefit from BCAAs
intra-workout, post-workout, or during fasted cardio (another instance
when you might want to keep insulin
levels low by choosing BCAAs over
protein), its better to simply consume BCAAs in the free-form rather
than trying to get them from protein.
BCAAs And Your
Immune System
Its well known that intense exercise
leads to a depressed immune system for several hours after after the
workout and that repeated bouts in
a single day can be even more detrimental. The depression leads to an
increased risk of infection (getting
sick), which can wreak havoc with
stepping onstage or competing in
that event youve had your eye on
(not to mention family and work obligations). However, supplementation
with BCAAs has been shown to prevent the suppression of the immune
system following intense exercise by
increasing glutamine concentrations
and improving immune system function. In fact, BCAAs have been used
as a supplement with many different clinical patients, as they have an

RON NOREMAN
added benefit while trying to recover
Once
youdifferent
finish a disease
set
from
states.
of lying extensions,
sitBCAAs
up, move to And
the
Fatigue
end
of the bench,
Fatigue,
both genuine and perceived,
and
crank
a set
can
slowout
you
down and prevent
of those
seatedgains
dumbbell
youre chasing. We usucurls.
bis through caffeine
ally Pumping
get our boost
and tris together
or a pre-workout that leaves us
should have your
feeling invincible. However, BCAAs
arms looking
are also capable of doing the same
enormous.
thing without the jittery feeling or
increasing caffeine insensitivity.
Researchers have determined that
BCAAs reduce mental fatigue during
exercise and improve physical performance. Its thought that BCAAs
actually compete with tryptophan
when entering the brain. Tryptophan
is believed to increase serotonin
and lead to the feeling of tiredness.
However, because BCAAs compete
for receptors with tryptophan, they
can lead to lower serotonin levels in
the brain and decreased feelings of
fatigue. This is still somewhat debated, but the mechanism is plausible.
Bottom line, a solid BCAA formula
is one supplement you want to have
Model: Dean Tornabee

Model: Jose Raymond

COACHING
NUTRITION CONSULTING
NUTRITION COUNSELING
CONTEST PREP
FIXER PROGRAM
OFF SEASON PROGRAMS
Superset
Dumbbell wrist curls
4 x 12
ONE-TIME PROGRAMon your
Dumbbell
rockers
sideand
in your water4 x 12
bottle. The benefits of BCAAs extend
the wrist
curls synthesis
while sitting
PHONE CONSULTINGpastDomuscle
protein
and
at
the
endcombat
of a flatadverse
bench with
your
can
help
side efforearms
on your
thighs. Then,
with
SEMINARS
fects of intense
exercise,
such as
palms facing up, wrist-curl the bells
muscle soreness, inflammation, and
to
thereduced
top position.
Once you
hit
even
testosterone
producyour
rep count,
take into
yourthe
forearms
tion. Their
rapid entry
blood-

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HOME & COMMERCIAL EQUIPMENT

off your thighs and allow your arms


to hang straight down at your sides,
palms facing in. Now pull your
hands up and in with movement at
your wrists only, to contract your
flexors, and then lower and lift them
out and up to contract your extensors. Its a rocking action; hence
the name.
Because you do wrist curls first,
you prefatigue your flexors, reducing their strength closer to that of
your extensors. For that reason
rockers make for a great second
move after wrist curls.
You may be able to come up
with your own antagonist-muscle
supersets with some experimentation. Each is its own special combo
to
grow.makes them a key player in
stream
Editors
note: For
more onduring
4X,
preventing muscle
breakdown
TORQ
X-centric
fasted and
cardio,
and theirtraining,
ability tosee
help
the
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ironmanmagazine.com | JUNE 2015 93

:::

R
o
n
R ay o m b e
c
t
i
h
W

WInnER
:: : 2 0 1 5

Age: 26
Height: 62
Weight: 225 pounds
Occupation: Filmographer,
photographer, personal trainer
Personal Status: Attached
Hometown: Aurora, Colorado
originally from American Samoa
Competitive Career: Plans on doing
first NPC show this year

native of American Samoa, now


living in Colorado, Raynor Whitcombes programming might
best be described as chaos theory. His
combination of instinctive training and a
deep commitment to the muscle confusion principle makes charting his workout
scheme almost impossible. Some days
hell hit the weight room twice a day for
dedicated strength sessions; other days
hell throw in some circuit training, and
sometimes he doesnt even count reps,
preferring to progress by feel. He admits
that his style wouldnt suit everyone, but
its clearly working for him.

Iron Man: You live in Colorado, but you


spend a lot of time in American Samoa
[population: 55,000] where you were
raised. How is training different there
than in the U.S.?
Raynor Whitcombe: We are very limited
in American Samoa with equipment. There
is one gym, and it gets pretty packed. They
dont have a lot of equipment. They dont
have cable flyes for your chest, and a lot of
dumbbells are missing. We just work with
what we have and improvise things on
other machines to be able to hit different
angles. But it works.
IM: Samoans are not known for being
super ripped.
RW: No. The diet is terrible in American
Samoa. People think that the hospital
will take care of them when they get
ironmanmagazine.com | JULY 2015 95

sick, that they will just pop some medicine and be all good. Were trying to
change that mindset. A lot more people
are starting to get active. I think I have
been a part of that.
IM: Whats your current training split like?
RW: I dont have a specific routine or split.
I focus on all muscle groups separately.
Ill do a full day of back, then a full day
of legs, shoulders, chest, and then arms
gets its own day. I just listen to my body.
Sometimes Ill do shoulders in the morning, and then in the afternoon Ill do legs
or arms. It might not be the best way to
train by some peoples point of view, but
it works for me.
IM:Tell me about your style of training.
RW: When I train, Im all business. I am
not that guy talking and taking two-minute
rest periods. I focus a lot more on contractions, not so much on strength training. I
always change my exercises. Maybe one
will stay the same from the last time I hit
that muscle, but almost everything will be
different. Sometimes I dont even count
reps. I do whatever gets my muscles fatigued. I dont want to be satisfied with
hitting certain numbers if my muscles can
do more.
IM: Why do you include plyometrics
and agility training?
RW: Its something I like to do for my
cardio. I get better progress from plyos
rather than running on the treadmill. It develops power and explosiveness, which I
can use in my lifts. I like to keep my explosiveness and my power in my legs.
People get surprised at my vertical when
they see me doing tuck jumps.
IM: How do you approach your diet?
RW: I carb cycle. I do two to three days
with higher carbs, probably around 200
to 300 grams. On my low-carb days, I get
less than 100 grams. Other than that its
a lot of meat and veggies and water. Its
pretty simple. For fat Ill have a lot of nuts
and avocado. A little bit more fat in my
diet helps with my training, especially for
energy on low-carb days.
IM: What kid of supplements do
you use?
RW: I take a pre-workout, which I cycle
on and off. Ill take a BCAA intra-workout
supplement during training, and then after
training Ill either have my protein with
some oatmeal or just drink it straight.
96 JULY 2015 | ironmanmagazine.com

When I traIn, Im all busIness. I am not that guy


talkIng and takIng tWo-mInute rest perIods.

a
n
i
t
Kris
n
O
s
l
O

WinnEr
::: 2015

:::

Age: 32
Height: 54
Weight: 118 pounds
Occupation: Personal trainer
Personal Status: Married
Hometown: Austin, Texas
Competition Career: IFBB Bikini Pro
Sponsors: BSN, Yurbuds headphones

efore falling in love with fitness,


Kristina Olsons two passions were
softball (she played on a Junior
Olympics team) and later fronting a successful rock band. The physicality and
stage presence she developed in her
early years helped rocket her into the
ranks of the IFBB after less than two
years of serious training. Studious and calculated in her preparation, she is learning
to balance the expectations of the judges
while staying true to the north star of her
own brand and integrity.
Iron Man: You spent 10 years in the entertainment industry before getting into fitness. Do you think that has helped you as
a physique performer?
Kristina Olson: Absolutely. I feel so at
home on a stage. I have to work really
hard and put in a lot of work, but those
years I spent in front of people provided
me with a solid platform to learn quickly
and be comfortable onstage.
IM: What part of your physique have you
had to work on the most?
KO: I have a different challenge than a lot
of the other bikini competitors. Im naturally lean and smaller and more muscular.
My challenge is to gain weight. I am naturally upper-body dominant. It took me six
ironmanmagazine.com | JULY 2015 97

months of training my legs four times a


week to get them to catch up. I still train
that way now. Legs twice a week and
glutes twice a week.
IM: You seem to get a lot of attention for
your upper body.
KO: For a bikini competitor, I am pretty
shredded up top. I slowed down training
back and bis, and I stopped training chest
all together because I got so striated; I
was catching some flack for that. But I
dont want to change the things that got
me where I am. My back and triceps are the
first features I ever had on Bodybuilding.com.
IM: What kind of training split are you on?
KO: I do three days on and one day off.
I just switched my training to legs/shoulder, back/bis, and glutes/tris. I dont do
chest, otherwise I would do chest and
tris together. I get legs and glutes twice
in an eight-day cycle. Ill add things like
ball slams in between my lifts. They work
those muscle fibers differently than using
traditional slow and steady lifts. I usually
do 30 minutes of cardio a day, too.
IM: Is your level of intensity typical for bikini competitors?
KO: I cant speak for other women who
do fitness competitions, but speaking for
myself, I love being athletic. And I just love
badass women. I want to be G.I. Jane. I
Im getting back to my one-handed pushups. I used to be able to do nine to 10 reps
for each arm. A lot of my clients are very
strong women who come to me because
I have the strength and physique they want.
IM: Whats your diet like?
KO: When Im trying to build, Ill have
more fats and carbs in my diet; my calories are going to be pretty dang high.
When Im trying to lean out, I limit my fats
and keep my carbs more moderate.
IM: What does the next 12 months look
like for you?
KO: Definitely more competitions and
more expos where Ill appear for BSN and
Bodybuilding.com. I plan to do some philanthropic work within the skate industry.
A friend of mine started a non-profit organization called Skateistan. He recently
showed me the first skateboard a girl in
Afghanistan ever made. It was pretty
amazing. I have been given a lot of opportunities through a lot of hard work and a
little bit of luck, and Id really like to be able
to give back. IM
98 JULY 2015 | ironmanmagazine.com

I am extremely drIven. I dont have to work hard


to fInd that fIre. It wavers sometImes, but Its
always there. I am a fIghter.

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RAYNOR WHITCOMBE | 2015 BODYSPACE SPOKESMODEL SEARCH WINNER | TEAM BODYBUILDING.COM ATHLETE

IM EXTREME TRAINING
The Walking Sled

By Cornell Hunt, CSCS

Push your conditioning to the next level with this brilliantly simple workout.
on the asphalt for 10 minutes. Fortunately for my ego, my
friend who was pushing the car with me was right alongside of me.
When I first became a strength and conditioning coach,
I programmed the sled mainly for conditioning purposes.
I used it with my athletes at the end of their training session as a means to increasing their cardiovascular capacity. It works wonders with
athletes who usually have
to give all-out efforts in a
sporting event for a short
amount of time, while takThe sled is fantastic for
ing planned or unplanned
building speed, power,
rest periods throughout
muscular endurance, and the game (football players, MMA fighters). My
conditioningand not
athletes hated it, but the
benefits were unparaljust in your lower body.
leled.
As I became more
knowledgeable
and
more creative, I realized
the uses of the sled are
abundant. This implement is fantastic for
building speed, power,
muscular endurance, and
conditioningand
not
just in your lower body.
The majority of all fitness
equipment manufacturers
make some version of the
sled, so access to one
shouldnt be much of an
issue.

Photo courtesy of MHP

I remember the first time I was exposed to sled pushes.


It wasnt exactly a sled that I was pushing but a car that
broke down and had to be moved. As one friend controlled
the steering wheel, my other friend and I pushed the car.
My legs quickly started burning and perspiration soaked
my shirt. I looked up and realized that we were only halfway to the destination! When we finally finished, I collapsed

102 JULY 2015 I ironmanmagazine.com

Sled Benefits
Sled pushing helps to
improve speed and acceleration. According to
a study published in The
Journal of Strength and
Conditioning Research,
resisted sprint training
allowed for an increase
velocity by nine to 10
percent in subjects fivemeter
and
10-meter
sprint times. The distance
gained and the explosive
manner that allows for
maximal velocity is created by an athletes rate
of force production. The
more force put into the
ground by an athlete, the
more distance they will be

EXTREME TRAINING
able to cover. Sled sprints help to produce the strength and
power needed for such acceleration.
Most sleds can be used on any surfacegrass, artificial
turf, pavement, or rubber flooringwith each option providing a different challenge. Artificial turf is great for sprinting or
training where less resistance from the ground is desired.
Pavement is good for conditioning and developing mental
strength. The bumpy surface requires a steady determination to getting the job done. Most of the athletes I work with
hate when we take the sleds out on the pavement.

Pushing a sled for distance, time, or a predetermined


number of reps is a great way to build a bulletproof physique and to develop deep conditioning. One of my personal favorite exercises is sled suicides. Performing suicides
without any resistance is an old-school conditioning drill.
However, add a sled to the equation and the effectiveness
of this exercise just increased dramatically.
Sleds are not only great for developing legs and lungs
but can be used as a true total-body workout. Attach a
rope to the sled and do some sled pulls. If you have straps,
you can do chest presses and rows, as well.
When we have athletes who are in-season or someone
who may be recovering from another grueling workout, or
even someone in a rehab setting, sled pushes are a great
way to train without accruing too much soreness. The eccentric phase (muscle stretching) of any exercise is when
most of the muscular damage occurs and the main cause
of post-training soreness. Since pushing the sled doesnt
include an eccentric phase, it makes it easier to tolerate
and wont fry your muscle fibers.
In todays alternate fitness universe, sleds are starting to
pop up in more and more gyms regardless of their clientele.
If youre serious about training, then invest in a sled or find
a gym that has one. IM
Cornell Hunt is a Certified Strength and Conditioning
Specialist who trains athletes in Fairfield, New Jersey. He
is the Xtreme Trainer for Team MHP. For more information,
visit mhpstrong.com or huntforstrength.com.
SLED GAMES
The workout below is a total-body session that can be
used as a finisher or a main workout. You will need a sled,
weight plates, a battling rope, and straps for pulling. Try to
get through this workout without any rest between exercises. Once completed, take between one to two minutes
rest before you start again.

Photo courtesy of MHP

Rope Sled Pulls: Attach a rope to the weighted sled.


With the rope fully extended, pull it aggressively, bringing
the sled toward you. The total pull will most likely be determined by the length of the rope. Once the sled is pulled to
you, immediately take the rope off.

Pushing a sled for distance, time,


or a predetermined number of reps
is a great way to build a bulletproof
physique and to develop deep
conditioning. One of my personal
favorite exercises is sled suicides.
104 JULY 2015 I ironmanmagazine.com

Sled Suicides: With the weight still on (or taken off, depending on your conditioning) push the sled 10 yards. Then
turn it around and push it back. Immediately push it 20
yards and back, and then 30 yards and back. Have your
straps ready and attach them to the sled when youre done
with this segment.
Chest Presses: Walk out in front of the sled with the
straps in your hand, facing away from the sled. Make sure
there is no slack in the straps as you put one foot in front
of the other. Press the sled out explosively using just your
chest and arms. Walk out until there is no lag again, and
repeat the process. Continue doing this for 30 yards.
Sled Rows: Once youve completed the chest presses,
turn around and face the sled. With your arms out in front
of you and knees slightly bent, pull the sled toward you as
if performing a row. Walk back to create tension on the
straps and repeat. Continue doing this for 30 yards.

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Very Presidential
Bob Lorimer
Gets A Classic
Promotion
Bob Lorimer doesnt seek
much attention, but the
man speaks loudly with his
work. So it was no surprise
to this reporter to receive
a press release in late April
from the public relations
folks in Columbus, Ohio, announcing that Bob has been
named president of Classic
Productions. And one day he
will succeed his father, Jim
The Energizer Lorimer, as
the CEO of the company that
produces multisport festivals
in Columbus, Madrid, Rio
de Janeiro, Melbourne, and
Johannesburg.
Although hes one of those
guys who prefers to be behind the camera, Bob has
been a major player for Classic Productions for
the past 20 years. His main focus has been on
overall operations, professional and amateur
bodybuilding events, and the recent expansion
of the Arnold Sports Festival USA to the Ohio
Expo Center.
Bob has a complete understanding of the
Arnold Sports Festival business model and
is uniquely positioned to lead this organization in the future, said Jim Lorimer, who first
partnered with Arnold Schwarzenegger in 1976
and later founded the Arnold Classic in 1989.
Arnold and I are confident that Bob has the
ability to oversee the continued growth and
success of the Arnold Sports Festival for the
next 20 years and beyond.
Jim Lorimer, the industrys version of
Benjamin Button (88 going on 48), will remain
CEO of Classic Productions and continue to
oversee the organizations daily operations as
additional responsibilities will continue to be
transitioned to his son.
I first worked directly with Bob Lorimer,
as well as Mike Davies, when I was hired to
emcee the inaugural Arnold Amateur event several years back, a post I held for the first five
years of the contest. I knew long ago the apple
didnt fall far from the tree.
Congrats on the new title, Prez. Youll wear
it well.

106 JULY 2015 I ironmanmagazine.com

PHOTO COURTESY OF CLASSIC PRODUCTIONS

Bob and Jim Lorimer

PHOTO COURTESY OF TERESA HARTLE

NEWS&VIEWS

LONNIE
TEPERS

Steve Weinberger, Teresa Hartle, Jim Manion

Hartle is a natural at playing a major role in


NPC-related duties. She was born and raised
in Pittsburgh, Pennsylvania, the home of the
NPC. Shes been with the company for 15
years, the last seven in her current capacity.

LOLA O PHOTOGRAPHY

In The Spotlight: Teresa Hartle Of MET-Rx


So whos that lady always hanging around the MET-Rx booth
at major events around the country? Well, Teresa Hartle is her
name, and event and athlete manager is her game.
Hartle is a natural at playing a major role in NPC-related duties. She was born and raised in Pittsburgh, Pennsylvania, the
home of the NPC. Shes been with the company for 15 years,
the last seven in her current capacity.
My job is to set up the booth both for the NPC shows, as
well as the Arnold, Olympia, and Fit Expos for MET-Rx, Body
Fortress, and Pure Protein, Hartle said. I also work with incredible athletes, scheduling appearances. I love working the shows
and getting to meet so many great people in this industry.
Youre one of them, I must add!

PHOTOS COURTESY OF DANAE APEL

Danae Apel has the goods to move up the ranks in NPC

Danae has always been driven to succeed

DMarko (second from left) and Erica


Blewett (far right) teaching boot camp

Watch Out For Danae Apel


At 59 and around 145 pounds, 26-year-old Danae Apel has the
goods, and the work ethic, to move up the ranks in NPC Figure
competition. Born and raised in Fort Wayne, Indiana, Apel joined
the Marines after a childhood that saw her play sports on a yearround basis.
First, it was softball and gymnastics. In middle school, she
added soccer, volleyball, and track and field to the agenda. She
also practiced ballet for three yearswhen she wasnt on a basketball court.
But soccer was perhaps her strongest activity. At one point,
I was ranked the 10th high school soccer goalie in the state of
Indiana, Apel said. Due to a lack of funds, I joined the U.S.
Marine Corps [her grandfather, husband, and younger brother
are also Marines]. That was one of the best decisions in my
life. I met my husband in the military, and we eventually had
our daughter, Alyce, who is four years old. Now we all work out
together.
Ive always been athletic, Apel continued, but it wasnt
until I discovered weightlifting that my life changed. I woke up
one day and was sick of being squishy, so I found a lifting program with a meal plan and started.
I went from a size 12 to a size four in 12 weeks; not only
did the outside change, I discovered what real self-love is. Thats
when I started competing.
It didnt take long for that untapped potential to be realized.
After giving bikini a try in 2013, she switched to figure the following season. Apels first contest in the new division was the
2014 NPC Spartan Championships, where she placed fourth in
the open figure D class. At last seasons NPC West Coast Classic, she moved up to second in the open C division before scoring her first win at the 2015 NPC Iron Man Naturally by taking
home the overall crown.
Apel, who has lived in San Diego, California, since 2010, has
been spending much of her time this spring packing boxesthe
Apels are moving back to Indiana this summer to be closer to
her family.
My goal is to prove weight training is not just for men, Apel
said. I love working out and want to inspire others to change
their lives.
Looks like youre doing a pretty darn good job of that so far!
Catching Up With DMarko Blewett
One-time NPC standout DMarko Blewett, former Los Angeles
Championships victor and a mainstay at Golds Venice in the
1980s and 1990s, eventually moved to Las Vegas to star in a
show called Tropical Heat between stints as a bodyguard for
Jermaine Jackson and comedian Angel Salazar. When his mother turned ill, Blewett returned to Salt Lake City to be with her.
ironmanmagazine.com I JULY 2015 107

Big D, as I like to call him (he stands 61 and


carried 260 pounds of hardcore beef in his prime),
started Custom Fit Nutrition in 1994, married Erica in
2010, and recently began working for Dub Nutrition
as an independent distributor.
In an early April conversation, he explained more
about an interesting concept initiated by the company. In 2014, the Dub Campusa 30,000-square-foot
workout facilitybegan giving back to the community by teaching free classes from certified trainers.
The whole concept is we are a nutrition company
with a gym, he said. To be a member of the Dub
Campus, you just need to purchase 100 dollars of
their products every month, and you get access to
over 65 classes per month and use of the gym, at no
charge.
The trainers dont pay rent, we just need to teach
a one-hour class per week; Erica and I do it with a
boot camp every Wednesday night. There are no contracts. Its a very unique idea. I feel its the next fitness revolution. We attract a lot of trainers because
there is no overhead.
The founder and owners of the company are
Jeremy and Hollie Wardle. The original campus
opened in Salt Lake City City, Utah, a year and a half
ago, and a second location is opening in Clearfield,
Utah. Blewett said the Wardells are planning to expand throughout the country in the near future.
Way to be, Big D.
Blast From The Past: Glenn Berkenkamp
I met Glenn Berkenkamp at the first Nationals show
I covered for this magazine way back in September
1986. He was a tall, strapping 20-year-old, seemingly
years ahead of his age in maturity. He worked out at
the famous Diamond Gym, owned by the late John
Kemper.
In addition to being one of the top trainers in New
Jersey, Berkenkamp was an NPC judge who could
list off the pros and cons of a physique (both men
and women) in seconds. I was impressed.
Berkenkamp headed to Southern California in
1989, where he continued to train people, as well as
began a screenwriting career. He lived in the Hollywood Hills, but felt a call to move north and settle
among the redwoods in Marin County, where he has
resided for the past few years.
We reconnected about a year or so ago when he
wrote to tell me about the death of Linda Messina, a
one-time NPC standout from the Garden State who
sadly lost her battle with mantle cell lymphoma at 52
years of age.
Although not actively involved in the industry for
years now, the fella who shares the same birthday
as Elvis Presley (the kid hits 50 on January 8) still
follows the gameand has quite a library of pictures
from the Golden Age of bodybuilding in the 1980s
and 1990s.
Two of those photos were taken of Rich Gaspari at
the Marina Pacific Hotel in Marina del Rey, California,
circa 198810 days out from the Mr. Olympia, held
at Universal City, the first and only time that event
was staged in Los Angeles.
Bodybuilding historians know Gaspari went on to
finish second at the Olympia for the third year in a
row, behind some dude named Lee Haney. Every-

108 FEBRUARY
JULY 20152015
I ironmanmagazine.com
108
\ www.ironmanmagazine.com

The Dub Campusa 30,000-square-foot workout facility

Rich Gaspari and Glenn Berkenkamp

PHOTOS COURTESY OF GLENN BERKENKAMP

NEWS&VIEWS

LONNIE
TEPERS

From the Golden Age of bodybuilding in the 1980s

Rich Gaspari at the Marina Pacific


Hotel in Marina del Rey, California,
circa 198810 days out from the
Mr. Olympia, held at Universal City,
the first and only time that event was
staged in Los Angeles.

other activities. The highlight of the event, however, could


come in the chess competition. A local grandmaster will take
on 10 opponents blindfolded, and then an eight-year-old female prodigy will be out to terminate the Terminator in a faceoff ofbody,
chess
skill and mental toughness.
of course, finished behind Haney after he won his first
The
Ohio Expo
Center
is located
about
three miles
Sandow
in 1984.
Gaspari
retired from
competition
in north
1996 but
of downtown
Columbus.
Shuttle
transportation
between
theof
is still a major force in the industry as president and CEO
Columbus
GaspariConvention
Nutrition. Center and the Ohio Expo Center will
be free,Thanks
with continuous
buses going
and that
fromwas
both27areas.
for the memories,
Glenn.toGee,
years
Its one
ofSeems
many great
additions to the spectacular weekend. I
ago?
like yesterday.
wish it were spread over a week so I could see it all.

Arnold activities:
weightlifting and kids
competitions in bencing
and archery.

Joe DeAngelis R.I.P.

Pole
fitness.

Former Mr. America winner and eventual NPC standout


Joe DeAngelis on the Iron Man April 2001cover

ing, I knew Id be calling out his name when it was time to let
the fans know who would be holding the sword (awarded to
the overall winner) at the end of the night. That same season,
Changing of the Guard
we both made our initial appearance on the NPC Nationals
stage; DeAngelis as a competitor in the heavyweight class,
Onme
theassubject
of congratulations,
add some for Binais
the first-time
MC.
Begovic
andyears
his wife,
Begovic,
Three
later IDr.
gotCatherine
to know DeAngelis
on awho
much more
purchased
this
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from John
Michael
personal
note
when I ventured
up toBalik
Santaand
Barbara,
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Neveux
asMarch
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in late
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the cityand
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hed been, where
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and what
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which made its debut in 1990 and continued through 2009.
did finish fifth in the 1999 IFBB North American ChampionI first
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year graced
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the interview
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but in the June issue he got credit for one shot that didnt
this amazing young lady. Yes, theyre quite a dynamic couple!
come from his lens. ReBalik
will remain on staff as a consultant; Neveux stays as
member this picture of Duo
To contact Lonnie Teper about matethe magazines
photographer
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rialTo
possibly
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at
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night,
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midnight Lonnie Teper
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deadlines
looming, about material
write to perti1613
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#266, San
Views,
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Jason
Shweks.
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on
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rino, Chelsea
CA 91108,
bright
of things, it also 1613
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Road,
#266,
or send
e-mail
gives
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chance
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San
Marino,
CA
to teper
news@
PHOTOS COURTESY OF JASON SHWEKS

Dr. Cat Begovic with Binais and L.T.

I heard the sad


news with an afternoon
phone callMs.
in early
May
INDUCTEES
DEPT.Congrats
to eight-time
Olympia
thatMurray,
former Mr.
America
eventual
NPC
standout
Lenda
who
will bewinner
one ofand
six stars
to be
inducted
Joe International
DeAngelis hadSports
passedHall
away.
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read
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post
into the
of Fame
March
7 in Coby Jerry
Brainum
on WWE
the death,
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true. world
lumbus.
Lenda
will join
iconso
Triple
five-time
According to Brainum, DeAngelis died from the effects of
boxing champion Evander Holyfield, martial arts and movie
kidney failure, but has suffered various health issues in recent
star Don
Wilson
powerlifting
legend Ed
years.the
His Dragon
age was not
listed and
in the
post, but according
to my
Coanrecords
as thehe
latest
of honorees
at the
event.
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Brainum also
wrote
thatISHOF
DeAngelis
founder
Bob Goldman
and Arnold
the affair,
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wasDr.
suffering
from emotional
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as physical;
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are chosen
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them in not
years.
ments but
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andwas
mentoring
of exI first
metfor
DeAngelis
back in works
1993. He
making the
pected
move from the AAU to the NPC, and the Border States
young
children.
in San Diego
would
be his inaugural
performance.
I wasgothe
Thumbs-up
to the
deserving
inductees.
For more info,
to
MC of the event, and after seeing him backstage at the judgwww.SportsHOF.org.

From left: Michael Neveux, John


Balik and Binais Begovic.

beautiful photo one more


or send
aol.com.
time just in case you missed 91108,
e-mail to tepernews@aol.com.
it. IM
www.ironmanmagazine.com \ FEBRUARY 2015 127
www.ironmanmagazine.com \ FEBRUARY 2015 109

Hometown: Madera, CA
Current residence: Las Vegas, NV
Age: 25
Height: 54
Weight: 124 pounds (contest), 130
pounds (off-season)
Occupation: Bottle-service
waitress
Contest highlights: 2015 NPC
Legends Classic, Bikini, 1st, Class
D; Novice, Class B Winner and
Overall
Factoids: Was a gymnast for 15
years, beginning at age two; loves
to run four to six miles twice a
week as part of her training, along
with yoga and hot Pilates

Photo by Harold Pasion

NEWS&VIEWS

LONNIE TEPERS Rising Stars

Ashley Ladd

PHOTO BY BILL COMSTOCK

Bradley McGury

110FEBRUARY
JULY 2015
I ironmanmagazine.com
110
2015
\ www.ironmanmagazine.com

Hometown: Naperville, IL
Current residence: Los Angeles, CA
Age: 25
Height: 510
Weight: 205 pounds
Occupation: Personal trainer
Contest highlights: 2014 NPC
Illinois State, Mens Physique, Class
B, 4th place; 2009 NPC Teenage
Nationals, Light-Heavyweight
Divisions, 2nd
Factoids: First competed at 17; lists
his father as his greatest influence
throughout his fitness career;
prepping for 2015 North American
Championships

IM HEALTHY EATING
Beef Tacos With Southwest Coleslaw
1 pound beef steak, thinly sliced against the grain
1 tablespoon garlic, minced
teaspoon ground pepper
2 cups cabbage (green, red, or both), shredded
cup frozen corn
cup red onion, thinly sliced
2 tablespoons reduced-fat mayonnaise
1 tablespoon white vinegar
1 tablespoon prepared mustard
2 teaspoons honey or agave
teaspoon sea salt
teaspoon red pepper flakes
teaspoon chili powder
8 low-carb whole-wheat tortillas*
2 avocados, seeded and cubed or sliced
Hot sauce (optional)

Makes 8 tacos
Nutrition Facts (per taco)
Calories: 328
Protein: 15 g
Carbs: 20 g
Fat: 18 g
Fiber: 12 g

by Janice Neveux
Directions
In a small bowl, mix the mayonnaise, vinegar, mustard, honey,
sea salt, red pepper flakes, and chili powder. Add the cabbage, corn, and red onions, and toss together. Refrigerate
until ready to serve.
Generously spray a large skillet with cooking spray. Add the
steak, garlic, and pepper. You may lightly salt if you like. Cook
until it reaches the desired level of doneness, turning the
meat at least once. Heat each tortilla in a dry skillet for a few
seconds, flipping it to warm both sides, then assemble taco
with all ingredients.
*Can be gluten-free if wheat is an issue

HEALTHY EATING

Mini Smoked Salmon Frittatas


8 large eggs
6 ounces smoked salmon, shredded
3 ounces feta cheese, crumbled
3 green onions, chopped
teaspoon ground pepper

atures may vary, so keep an eye on them. Remove from


the oven and slide a knife around each one to loosen. They
may be refrigerated and reheated.

Directions

Nutrition Facts (per frittata)


Calories: 116
Protein: 14 g
Carbs: 0 g
Fat: 11 g
Fiber: 0 g

Preheat oven to 400 degrees. Using a 12-cup muffin tray,


coat each cup with cooking spray.
Mix all of the ingredients in a bowl and spoon into prepared muffin tin. Bake for 12 to 15 minutes. Oven temper-

Makes 1 dozen

ironmanmagazine.com I JULY 2015 113

IM ANTI-AGING
Cardio For The ages

by Brett Osborn, DO, FAANS, CSCS, & Jay Campbell

Endurance training can quickly become too much of a good thing.


fitness (the better your cells extract oxygen in peripheral tissues, the less work your heart has to do), but is it necessary
to spin your wheels on an exercise bike day after day to attain a healthy level of cardiovascular fitness? Absolutely not.
A properly designed strength-training program (incorporating short-duration rest intervals into a high-rep scheme,
for example) will dramatically improve ones endurance level
by augmenting the oxygen-carrying capacity of blood, enhancing cellular oxygen utilization, and in the context of the
latter, allow you to more readily burn fat as fuel (both during
and after your training sessions). In essence, you become
a more efficient fat-burning machine as evidenced by an
improved VO2 max. And yes, contrary to popular belief,
this can occur while adding
muscle to your frame.
Admittedly, you will not
become a competitive endurance athlete through this
form of strength training. If
you want to become a competitive runner, youre going
to have to run. However,
you can and should expect
improvements in your level
of cardiovascular fitness as a
side effect of strength training. And if you want a leaner
physique and the sexual
Nevuex / Model: Clark Bartram

Weve seen the story a million times. A mature guy wants


to get back in shape, so he starts running. Pretty soon he
does a 5K, then a 10K, then a half marathon. Powered by
a legion of well-wishers on his Facebook page, he signs
up for a marathon. He may have lost some weight, so
he thinks he has discovered the fountain of youth, but he
has also lost muscle, cut his testosterone production, and
most likely suppressed his immune system and his libido.
Were often asked the following question: How much
cardio should an over-40 strength trainee perform? The
answer is a function of ones fitness goals, in particular,
those related to performance and physical appearance.
Sure, endurance capacity is an important barometer of

116 JULY 2015 I ironmanmagazine.com

He may have
lost some
weight, so he
thinks he has
discovered
the fountain of
youth, but he
has also lost
muscle, cut his
testosterone
production,
and most likely
suppressed his
immune system
and his libido.

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GH Stak contains the potent bioactive pyroglutamate
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Results using GH Stak vary from individual to individual. Testimonial endorsers results using it may be considered atypical. Testimonial endorsers have been remunerated by Muscle-Link. GH Stak is a
trademark of Muscle-Link. These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

ANTI-AGING

fortitude and hormonal output of a healthy 21-year-old,


strength training should be your main priority.
Calories Burned?
Ignore the rants promulgating the merits of sessions based
on calories burned. After all, what long-term benefits are
being conferred by those hour-long sessions during which
you burn (or at least are led to believe by the treadmill
computer) 750 calories? Those metabolic effects are short
lived. Even the much-hyped afterburn is transient.
What is not transient is the additional muscle you pack
on as a result of intense strength training. The primary
determinant of our metabolic rate is skeletal muscle mass.
Just glance at the equation for basal metabolic rate, the
number of calories you burn in a day. One of the variables
is lean body mass. Conspicuously absent is any measure
of ones endurance capacity. The two entities are to a great
degree unrelated. So how will you best amplify your basal
metabolic rate and therefore fat-burning capacity? Add
muscle to your body through rigorous strength training to
augment your metabolic rate.
That said, one should not neglect cardiovascular training altogether. It certainly has its physiological merits. And
quite frankly, any individual, barring a physical handicap
or preclusive illness, should be capable of running a mile
or so without much difficulty at any time. For pure bang
for the buck, however, when it comes to longevity, quality of life, and resistance to disease, your time is better
spent developing muscle mass rather than the capability
118 JULY 2015 I ironmanmagazine.com

to run a fast half marathon. Conjure


up the image of the painfully emaciated senior citizen crossing a teeming
intersection. Even assuming he is an
avid runner, if he becomes ill and
is hospitalized, he will more readily
succumb to disease than his more
muscular counterpart.
Strength training, therefore, must be
included in any type of exercise protocol to counter the well-established
one percent loss of muscle mass you
experience every year after the age of
45. Losing muscle impairs ones ability to perform daily activities, such as
getting off the toilet, opening a bottle,
and walking on broken pavement. It
stands to reason, then, that the aging
individual should focus primarily on
intense strength training to build and
retain as much muscle as possible.
Cardiovascular training should only
be performed as an adjunct. Weve all
witnessed individuals in our more is
better society who insist on engaging in marathons or long-distance
triathlons. Most appear worn out and
lacking in muscle mass. And while we
understand the competitive draw of
such challenges, the big picture must
be kept in mind. This is about heath
after all. As stated, everyone should
be capable of running a reasonable
distance without much difficulty. After
all, what good is having a muscular
physique if you cant walk up a flight
of steps without being winded and red in the face?
The Right Amount
Chronic endurance training, in addition to burdening
your body with heavy free-radical loads, also has negative effects on your hormones. Take cortisol, for example.
Excessively high cortisol levels on a chronic basis can
compromise the immune system and predispose us to
several types of disease.
Instead, utilize your time performing foundational multijoint strength-training movements, such as the squat,
bench press, overhead press, and pull-up. These exercises will grant you the shape you desire and optimize your
hormones, many of which decline with age. The controlled
muscular trauma of a strength-training program stimulates
the release of restorative hormones, such as testosterone and growth hormone. Both hormones improve the
individuals ability to tolerate and sustain prolonged high
exercise intensities, in essence better preparing you for the
next workout and conferring resistance against the disease
of aging.
For all of these reasons, we recommend limiting cardiovascular work in your training regimen. Instead, default to
resistance training as the primary modality. Incorporate a
fast pace and short rest intervals to bolster the enduranceboosting aspects of your workouts. Finally, use pure
endurance training on active rest days in order to limit
soreness from heavy weightlifting sessions and to encourage comprehensive fitness. IM

WATER BOTTLE OR SPRING

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One reason drug-free bodybuilders have so much trouble adding


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that floods your system when youre
stressed....

The Science of
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Studies show that PS taken orally
can decrease cortisol by more than
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That can result in pounds of new
muscle mass filling out your frame
before you can say, No, I dont use
roids, but thanks for asking.

And thats exactly why so many


bodybuilders resort to steroids.
Those drugs partially block cortisol,
making it much, much easier to
pack on rock-hard, seam-splitting
beef. According to researchers:
[Steroids] bind with glucocorticoid cell receptors, those that interact with cortisoland that tilts the
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In other words, if you partially
block cortisol, youre automatically
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stay fully anabolic and keep adding
layer after layer of new mass!

More Testosterone: Lower


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Laser Focus: PS has been
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Faster fat loss: This is actually
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you drop ugly bodyfat fast.

Every time you have an argument, pay bills, drive in traffic,


stub your toe or work out, your
body pumps out cortisol that eats
muscle tissue like a blowtorch melts
through butter.2
So any stressful situationeven
lifting weightsturns on your fightor-flight juices, and your muscle can
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As far as the effect of PS on corticosteroids is concerned, it can be
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And PS is completely NATURAL
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References
1 Burke,

E.R.; Fahey, T.D. (1998).


Phosphatidylserine (PS): Promise for
Athletic Performance. Keats Publishing.
2 Mulligan,
S.E., et al. (1996).
J Str Cond Res.
10:(4): 256262.
3 Monteleone, P., et al.
(1992). Eur J Clin
Pharm. 41:385388.
4 Fahey, T.D.;
Pearl, M.S.
(1998). Biol
Sport.

Results using Cort-Bloc vary from individual to individual. Testimonial endorsers results using it may be considered atypical. Testimonial endorsers have been remunerated by Muscle-Link. Cort-Bloc is
a trademark of Muscle-Link. These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

2013 Muscle-Link

Phosphatidylserine is a safe,
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one of the major anabolic accelerators that makes steroids so powerful
at packing on slabs of muscle mass.
Heres how it works:

IM THE FINAL WORD

Neveux

READERS WRITE

Per Bernal

More Bikini Bodies

Classic Bodybuilding

Jeff Seid
I used to think Jeff Seid seemed like a total d-bag, but
after reading the interview with him he seems way
more down-to-earth now. Its amazing that guys like him
have turned working out into a full-time job, even without competing. At least he trains at Venice Golds. Its
nice to hear that some traditions dont change.
Carlos C, via e-mail

JUNE 2015 / iroN maN maGaZiNE

IRONMANMAGAZINE.COM

From the Editors: We definitely think people like Jeff,


and this months cover model Michelle Lewin, are a new
breed. They are modern fitness icons for the digital age.
We can learn a lot from their stories and experiences.

INSPIRATION INFORMATION TRANSFORMATION

soCiaL MeDia fitness iCon


JeFF SeId

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ThE SmART wAY TO

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JUNE 2015
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10 Reasons to Love Caffeine


SEXY RIPPED & SwEDISh

CAROLINE ASPENSKOG
PER_COVERJUNE_VER4.indd 1

I loved the pictorial of Caroline Aspenskog in the


last issue. Please give us more competitors and
fit women and fewer skinny underwear models.
Caroline looks amazing and is an example to fit
women everywhere. And I love her tattoos!
Jaime S, via e-mail

Please display until 6/29/15

4/23/15 11:12 AM

New Look
The last cover of Iron Man
[June 2015] looked so much
different than the Iron Man of
the past. I like how it made
fitness look fun, and it captured
the reason why so many of
us got into working out in the
first place: to look good on
the beach and get hot girls in
bikinis.
Nolan L, via e-mail

120 JULY 2015 I ironmanmagazine.com

Id like to see Iron


Man do more stories
about the routines
of classic bodybuilders like Frank Zane,
Franco Columbu, and
Mike Mentzer. These
guys had amazing
physiques and looked
a lot more natural than
todays bodybuilders. Id much rather
look like Frank Zane
than Kai Greene.
They were also really
strong too.
Bill W, via e-mail

Vol. 74, No. 7: IRON MAN (ISSN #0047-1496) is published monthly by Physique Press, 9701
Wilshire Blvd. Suite 1000, Beverly Hills, Ca. 90212. Periodical Mail is paid at Oxnard, CA, and
at additional mailing offices. POSTMASTER: Send address changes to IRON MAN, P.O. Box
90968, Long Beach, CA 90809-0968. Please allow six to eight weeks for change to take
effect. Subscription ratesU.S. and its possessions: new 12-issue subscription, $29.97.
Canada, Mexico and other foreign subscriptions: 12 issues, $49.97 sent Second Class. Foreign orders must be in U.S. dollars. Send subscriptions to IRON MAN, P.O. Box 90968, Long
Beach, CA 90809-0968. Or call 1-800-570-4766 or 1-714-226-9782. Copyright 2015. All
rights reserved. No part of this magazine may be reproduced in any manner without written
permission from the publisher. Printed in the USA.

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