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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
MICHELLE LEWIN
RAYNOR WHITCOMBE
& KRISTINA OLSON
2015 Bodyspace WInners
JULY 2015
$5.99
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
FAT
PEER-REVIEWED
JOURNALS
HOW IT WORKS
Phospha
Muscle
Plasma
Muscle
mTOR
Muscle Cell
15
10
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SUBJECTS USING
KEY INGREDIENTS
IN PLASMA
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PLACEBO
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
PUBLISHED IN
20
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200
150
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SUBJECTS
USING THE KEY
INGREDIENTS IN
PLASMA
MUSCLE &
CLEAR MUSCLE
279%
MORE
STRENGTH
55.8LBS.
PLACEBO
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
PHOSPHA MUSCLE
CLEAR MUSCLE
PLASMA MUSCLE
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.
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
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
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
22 TWIG TO BIG
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
40 GO PRO
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.
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Binais Begovic
IRONMANMAGAZINE.COM
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
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
3/3/15 3:55 PM
CAROLINE ASPENSKOG
COVERMAY.indd 1
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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
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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
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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
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Contributors
SPECIAL THANKS
Amanda Burrill
Scott Paltos
Roger Lockridge
Jay Ashman
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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.
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HydroMaxTM is a trademark of Glanbia Nutritionals. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2015
T2G
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.
By Scott Paltos
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.
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
Whether they
are brand new
or a few years
old, these
books are solid
and the authors
are credible.
CUTTING-EDGE
INTENSE
THERMOGENESIS
Reviewed at GNC.com*
10.95 lbs.
WEIGHT LOSS
CLUSIVE
EX
ONLY
E
IV
SIVE
LU
C
EXCLU
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AVAILABLE AT
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follow directions. 2015
GNCLIVEWELL.COM/HYDROXYCUTSX7
EX
T2G
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
BUILD
MORE
90%
%
147
STRENGTH
MORE
MUSCLE
90%
MORE MUSCLE
147%
MORE STRENGTH
Based on research conducted at The University of Tampa and published in Nutrition & Metabolism.
CLUSIVE
EX
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.
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EX
IM TWIG TO BIG
Swole Arms
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.
NEW
%
MORE
60
STRENGTH
OF LEAN
MUSCLE
BASED ON
The phosphatidic acid group gained 2x the muscle as the placebo group after 8 weeks.
100%
MORE MUSCLE
SX-7
Competitor 1
Soy Lecithin
Certified
NON-VERIFIED
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AVAILABLE AT
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and follow directions. 2015
MUSCLETECH.COM
EX
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
IM
RESEARCH
FAT LOSS
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.
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.
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
EAT TO GROW
Three Things
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
IM
RESEARCH
Muscle unleashed
NUTRITION
Neveux
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)
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.
iM
RESEARCH
NUTRITION
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.
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
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IM GO PRO
Thinking Outside the Gym
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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
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HELLE
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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
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?
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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
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.
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
RPE MEthod
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.
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Day THREE
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
position
and
heavy for get
thatinday.
comparable
the
you
read
when
up movement
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.
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.
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.
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
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.
Sets
2
5
4
3
Reps
20 each, both arms
15, 15, 10, 10, to failure
15,10, 10, to failure
8-10
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
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.
E WEAR
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1-800
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.
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
The MaTheMaTics Of
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.
WAIST TRAINING
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
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.
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.
#PRIMENUTRITION
#THEBESTORNOTHING
MAXIMUM
ENERGY + BLOODFLOW
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.
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.)
SPRINTS
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 )
FIT FACT
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
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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NE
FIT
W!
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ROPTRAINI
ES NG
4 4 0 4 B E a s t N e w Yo r k S t .
Aurora, IL 60504
Phone: (630) 978-7525
Descriptiveortypographicerrorsaresubjecttocorrection.
:::
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
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
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
RAYNOR WHITCOMBE | 2015 BODYSPACE SPOKESMODEL SEARCH WINNER | TEAM BODYBUILDING.COM ATHLETE
IM EXTREME TRAINING
The Walking Sled
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.
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.
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.
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.
NEWS&VIEWS
LONNIE
TEPERS
LOLA O PHOTOGRAPHY
108 FEBRUARY
JULY 20152015
I ironmanmagazine.com
108
\ www.ironmanmagazine.com
NEWS&VIEWS
LONNIE
TEPERS
Arnold activities:
weightlifting and kids
competitions in bencing
and archery.
Pole
fitness.
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
magazine
from John
Michael
personal
note
when I ventured
up toBalik
Santaand
Barbara,
California,
Neveux
asMarch
of the1996
first of(where
the year.
in late
he lived and worked at the time)
And
a standing
for Balikgentleman.
and New Wave,
to how
do anabout
in-depth
profile onovation
the soft-spoken
It was
dogs
in Mabel
the cityand
known
forRader
perhaps
the best
who raining
boughtcats
Ironand
Man
from
Peary
in 1986
all-around
climate
the country,
butfor
it didnt
damper
my enand did
a stellar
job ofinkeeping
it going
almost
28 years.
Its
thusiasm
in finding
more
about
hed been, where
not an
easy taskif
youout
only
knew
thewhere
challengesespecially
at the time,
and what
goalsthe
were
for the
immediwith he
thewas
explosion
of social
mediahis
since
1990s.
Dont
future.
forgetate
that
the IM team also produced the longest-running pro
It wasevent
an enjoyable
Hehistory,
was very
about
bodybuilding
in Westchat.
Coast
the passionate
Iron Man Pro,
bodybuilding and excited about his place in the industry. He
which made its debut in 1990 and continued through 2009.
did finish fifth in the 1999 IFBB North American ChampionI first
met
who graced
theand
IMsixth
Aprilin06
ships
in Binais,
the heavyweight
class
thecover,
Superheavythrough
ace
photographer
Bill
Comstock.
Soon
afterhethat,
in
weight division at the USA that same season, but
never
2011,achieved
Binais and
his BMR
Nutrition
came on board
as the title
the level
of success
he envisioned.
Not achieving
pro
sponsor
of was
my NPC
West
Coast
He remained
in that
status
a major
blow
to theClassic.
New Jerseyborn
DeAngelis.
capacityI didnt
for four
seeyears.
much of DeAngelis after that, but I heard about
The
highlybusiness
energized
Begovic
energized
various
ventures
that(arent
didnt we
pan all
outhighly
the way
he had
hoped.
gone
much
at 32?)
may Another
be young,
but
hestoo
notsoon.
inexperienced in publishR.I.Ppast
. Joe.year, he began putting out both Iron Man Sweing. In the
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
NEWS&VIEWS
Ashley Ladd
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
Directions
Makes 1 dozen
IM ANTI-AGING
Cardio For The ages
He may have
lost some
weight, so he
thinks he has
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the fountain of
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has also lost
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and his libido.
Increase
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DAVE GOODIN,
age 52, allnatural IFBB pro
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GH Stak is one
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physique.
2013 Muscle-Link
Muscle-Link.com
Or call 1-800-447-0008
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
Researchers State...
PS Controls Cortisol
Like Anabolic Steroids
The Science of
Steroid-Free Mass Gains
Studies show that PS taken orally
can decrease cortisol by more than
30 percent after intense exercise, either endurance3 or weight training.4
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.
www.Cort-Bloc.com
U.S. orders only; no foreign delivery.
References
1 Burke,
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,
natural substance that replicates
one of the major anabolic accelerators that makes steroids so powerful
at packing on slabs of muscle mass.
Heres how it works:
Neveux
READERS WRITE
Per Bernal
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
IRONMANMAGAZINE.COM
HuGe
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Made
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PER_COVERJUNE_VER4.indd 1
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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
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
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