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Justin Baker Cobe Mouton Nate Olsen Julian Brown Vincent Tinerino
Karl Hall
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PREJUDGING
9:00AM TO 12:00PM
FINALS
1:00PM TO 5:00PM
Wow! What can I say? Season #2. 14 contests, including our 1st international
shows in Tahiti, French Polynesia. IPL APEX II, with many more states and
countries represented than we had last year…
Just amazing. Huge THANK YOU to everyone who took part in our second
season. You all are what makes the IPL possible. As I write this, wrapping up on
2017 and gearing up for our third season, I just feel so incredibly proud of what
we have all accomplished. I have no doubt that season three will even be bigger
and better.
AND, as I write this, we have yet to choose a cover model for the next issue of
Natural Gainz… Hmmm, who will it be??? Stay tuned. And, see you all in the new
year!
ben yosef editor-in-chief
Vanessa Mary
Campos Julia Ilana Alison Melanie Misti Frauka Nina Onyango
Hubbard Lea Satran Giroux Sowell Kozar Olsen
Heimana Christina Shelbi Ashley Sunny Jenny Karen Regina Charmaine Dawn
Mairoto Kydinova Ray Quakenbush Miller Langomazino Demarco Bailey Bruington Davis
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Alejandro Pat Richard Steven Cobe Andrew Anton Tommy Zyrian Angel Jason
Sigala Vega Puou Perez Mouton Kang Aiu Do Apurillo Aulet Lubag
Ramont Solomon Maurio Chris David James Steve Anan Noel Kyle Andy Tony Henri
Mittchell Taylor Hill Wallace Schmell Niezen Poyer Suthiwong Pao Clarke Anzures Mena Hiro
Roy John Roy Richard Kenny Ramon Vernon Angel Steve James Henri
Aurentz Koloch Pingol Puou Schrock Valdez Ginnis Aulet Poyer Niezen Hiro
QUICK HITS & TIPS!
Vanessa Chelsea Heather Monica Ilana Nina Jamie Coretta Kristy Alison
Campos Cancian Randall Corona Lea Olsen Schellenberg Ward Janak Satran
SQUATS, SQUATS, AND MORE SQUATS. The GAINZ you stand to make
utilizing this tried and true legacy exercise are unparalleled. You are
hitting thighs, glutes, hamstrings, and lower back. Everything. It is true
that some people have lower back or pelvic tilt issues that either limit
Lacking adequate sleep here and there won't have a significant impact on your workouts. But
if this persists and becomes habitual, it can result in subtle changes in hormone levels
effecting muscle recovery and energy in the gym...and elsewhere.
Therefore, rest and recovery are critical to your GAINZ. Keep in mind that the more GAINZ
you want and achieve, the more time you will need to recover.
Yes, a gym partner can have a wonderfully positive impact on your training. Spots on those
heavy GAINZ-producing sets, encouragement, accountably. So, we are not saying don’t have
a partner. Just don't depend on them. Bodybuilding can be a group event, but at the end of
the day it is your physique. And only you are responsible for the development of it. GAINZ
Annie Chelsea Doré Tiffany Beth Lylian Aurore Jenny Naia Julia Nicole
Minkler Cancian DeBartolo Mickalson Cote M. Cottet L. Day Hubbard Pickett
Monica Fany Laura Pamesia Nikki Sunni Jenny Johanna Vickie Caroline Debbie
Corona Ahmin Baumann Moore Smith Ewing Lambrecht Paco Francovich Tsutakawa Leedy
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2017 2ND
ANNUAL IPL
TEXAS STATE
PRO/AM
40 GAINZ FALL 2017 www.natural-gainz.com NEW IPL FIGURE PRO ALISHA GRAY!
The two would push each other, earning very close scores
in each of the six judged categories. However, in the end it was
Alisha Gray who pulled ahead landing in 1st place, becoming
the IPL’s newest Figure Pro. And just two weeks later Alisha
landed on the front cover of Natural Gainz Magazine.
There is no doubt that Alisha Gray will be a force on the IPL ONCE I GOT
Pro Figure stage. It will be very exciting to see how she
matches up against IPL Pros like Mary Onyango, Christy
BACK, I
Byxbee, Betty Guerrero, Julia Hubbard, Ilana Lea and fellow IPL TALKED
Texas Pros Yady Cedeno and Misti Sowell.
WITH MY
COACH TO
BEN YOSEF: Alisha! Congrats on Pro Card. What made the GET A
your win at the IPL Texas state!
You really nailed it at that show. It
difference between those four
months? What did you do?
DIFFERENT
has been a few months now since WORKOUT
that day. Has the excitement died
down yet? [laughs]
A: Well, I talked to the judges to
get some feedback on what I
PLAN OF
needed to improve on. Once I got ATTACK.”
ALISHA GRAY: Not yet! It's only back, I talked with my Coach to
the beginning for me! get a different workout plan of
attack. So, I did a lot of Pull Ups,
B: Yes! I would agree with that! Deadlifts, Isolated Leg Extensions,
You made great improvements cardio cardio cardio!!!!! Plus, I
between the Southern changed my meal plan as well.
Championship where you landed
in 3rd place Figure Open and the B: Your whole physique is pretty
Texas state where you placed 1st amazing and your back really
in Figure Open and won your IPL stands out. We all know how
41 GAINZ FALL 2017 www.natural-gainz.com NEW IPL FIGURE PRO ALISHA GRAY!
important that back pose is for A: Marisha Robinson is a great
the Figure division. What was the young lady. Being that we
game plan to bring your back up? workout together, I knew she
And, what tips can you give to would come with a great
Figure girls who need more back? package. So, competing against A GREAT TIP
someone who grinds just as I WOULD
A: Pull Ups, Bent Rows, and hard as I did… it was awesome
posing every single day. A great competing against her. GIVE MY
tip I would give my fellow Figure FELLOW
Girls to bring that back out is be B: I am sure you have seen
sure to include Pull Ups. When the caliber of Figure Pros on FIGURE
doing them, make sure you keep the IPL Campus. Is there GIRLS TO
your chest up and arch your back anyone that you are
just enough to feel the squeeze. especially looking forward to BRING THAT
Also, doing two second holds will going up against? BACK OUT
do the trick!
A: Honestly, they are all an IS BE SURE
B: At the Texas state, Marisha amazing group of competitors. TO INCLUDE
Robinson was pretty impressive So, it would be an honor to go
as well. You won five of the six against them all. But my top two PULL UPS.”
scored categories and you both would be Mary Onyango and
tied in the Conditioning round. Yady Cedeno!
And, the other rounds where you
beat her, it was only by a point or B: Ha! Yes, two incredible
two. This means that you were athletes, indeed. Speaking of
both really close. What is your Many Onyango… She is now at
take on Marisha Robinson? the top of the chain with regards
42 GAINZ FALL 2017 www.natural-gainz.com NEW IPL FIGURE PRO ALISHA GRAY!
to IPL Pro Figure. She is a two- B: Can you talk a bit about the
time IPL Pro Figure Champion as focus and dedication that it takes
well as the reigning IPL APEX Pro to achieve what you far so far?
Figure Champion. She is basically,
according to title, the best in the …YOU
A: I live by the 3D's of Law
IPL. How do you think you would Discipline, Dedication, and WILL SEE
do against Mary? [smiles] Desire! Discipline by staying ME ON
on track with my meal plans
A: First off, I want to congratulate and my workout routines. THE IPL
Mary Onyango for all her awards
and accomplishments with IPL.
Dedication meaning STAGE IN
every single day I put
Her physique is amazing. I have 150% into prepping for a 2018.”
so much respect for her. She is a show. Desire because I am very
true motivation for me. But going passionate and hungry to be the
against her… I'm not training for best I can be in this sport and
second place, so it will be a great anything I put my heart into.
fight for 1st place. [smiles]
B: I like it. When can we expect to
B: Ha! Nice! Mary is also #1 in IPL see you back on the IPL stage?
Pro Women's Athletic. Do you
have any interest in entering that A: That's a great question to ask.
division, or any other IPL Hopefully we will have some Pros
divisions? come to the show on March 17th
in Houston! But, you will see me
A: Yes, I do actually. This is only on the IPL stage in 2018. GAINZ
just the beginning for me. So,
stay tuned!
43 GAINZ FALL 2017 www.natural-gainz.com NEW IPL FIGURE PRO ALISHA GRAY!
IPL FIGURE PRO
ALISHA GRAY
Nate
Niezen
Aurore Lylian
Fany Laura Brittney Ashlee Ivonne Kerisha
Cottet Ahmin Baumann Truman Shepard Grecco Lumsden Muttakyawa
After
The big three need to be used very wisely. Because they are very
effective in building muscle, they can also be very destructive to the
body when done improperly. Performing lower reps all the time
puts a great deal of strain on the body and joints. I never perform
another repetition if my technique is about to break down. repetition, in every exercise. This was a primary goal in every
Proper technique is of the utmost importance, and so is how workout and specifically on my work sets.
each repetition is executed. I have basically retired the powerlifts in
my routine because of past sins in performing these lifts improperly. After
Health, longevity in being able to train, and being pain-free when
I now feel there is no reason to accelerate the bar and explode
training are more important.
on every repetition. What I have found is that acceleration creates
excess and unneeded force and wear and tear on the body. You
EXPLOSIVE REPS: should work to make your repetitions as smooth as possible and
every repetition should look the same, regardless of the weight
Before used. I am extra careful on the turnarounds in performing all
repetitions. I never jerk or hump the weight to get the weight
I would try to be explosive and accelerate the bar on every started.
After
I should have been performing higher repetitions most of the
time in my training rather than lower reps most of the time,
especially for the lower body. I never perform five repetition sets
unless it is after many drop sets prior and the weight is being
reduced as a drop set. In fact, for legs I believe higher rep ranges of
twenty to fifty is actually better overall for hypertrophy.
Before
Today, I use only machines. I am able to focus better and when
Back when I first started lifting and for many years I did not have
there is a selectorized weight stack it allows me to quickly change
access to any machines. However, I did not think much of any
the weight and easily perform drop sets because I now lift alone. I
machine with respect to effectiveness and had a negative
am a big fan of Hammer Strength machines. I prefer lifting alone
perception of using a machine and thought it was cutting corners. I
now due to the pace I use in my training.
used only barbells and dumbbells. However, even with a greater
access to machines it is not likely I would have used any. The
mindset was that machines are not as effective as using barbells AMOUNT OF WEIGHT:
and dumbbells.
Before
After I used as much weight as possible in every exercise and would
Your muscles have no idea what is putting the tension on them. cheat on the movement at times during a set.
WARMING UP:
Before
Warming up was necessary, but I minimized it as much as
possible because I did not want it to impact in any way my working
set weights. I would rush through warmups and the only real reason
I could see to warm up was to get my body ready for the real
weight. I would take very large weight jumps to minimize warmups
as much as possible. If I felt anything off during my warm ups, I
completely ignored it.
After Before
Today, a proper warm up is critical and is like an insurance I used to try and add weight to the bar every workout. I felt if I
policy. The insurance of being able to lift weights for life, without was not adding weight to the bar, I was not making progress.
pain. I am now very methodical when I warm up. You do not crank
full throttle into a race car so why would you try and throttle up full After
with your body or throttle up too quickly? I take weight jumps with The thinking that you can add weight to the bar every workout is
a totally different mindset. I would rather over warm up, so to outright stupid and completely impossible, in reality. One just has to
speak, rather than not warm up well enough. do the math. Let’s say you squat 250 pounds for 10 repetitions. If
you add just 5 pounds a week for one year, that would mean you
ADDING WEIGHT: would be squatting 510 pounds for 10 repetitions in a year's time.
Phony gains occur in the gym each and every day under the guise
Before
The rest time between sets was totally random. I was biased to
rest significantly between sets due to being a competitive
powerlifter. However, I had a training partner most of the time and
tended to go right after he did.
Often, there was extra time at random. I did realize that during a
powerlifting meet there would be long periods of waiting. Before a
powerlifting meet, I would take a lot of time between working sets
to simulate this.
After
Time is a huge factor in exercise! I certainly wasted a lot of time
in my training and I also put in a huge variable into my training
from workout to workout. I now take just long enough to change
the weight in between sets and exercises. My rest time probably
averages 10-15 seconds. What I have documented in this article are some of my major
I really did not know what hard training was with weights until I lessons learned in over three decades of training. An even bigger
started cutting my rest time between sets. I now believe you should miss in the last thirty years has been with respect to nutrition and
be trying to cram as much quality work in the shortest amount of diet. Probably the biggest takeaway I can give you is to keep
time possible. learning and keep your mind open! GAINZ
Julia Christina Ghislaine Claudine Naia Sunny Victoria Tawnya Felicia Caroline Rachel Dawn
Hubbard Lefoc Piirai Kirby Day Miller Guthrie Cline Sexton Tsutakawa Balunsat Davis
Written by Bill Piche. Illustrated by Bill Smith and Lynn Carlson (www.drdraw.com)
GAINZMAG
55 GAINZ FALL 2017 www.natural-gainz.com NUTRITION | TRAINING | LIFESTYLE
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