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NOVEMBER 2008

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$5.99

www.IronManMagazine.com

3 GET-BIG WORKOUTS • FREAKY FAST-FOOD RESEARCH

™ Bigger,Stronger,Leaner•Power/Rep Range/ Shock Workout•Big-and-Strong Program•The Static-Hold Mass Method

Rewrites Science and Rocks Your Results

HMB Controversy

New MuscleFiber Study

Supplement for Size

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CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONNovember 2008

64 TRAIN, EAT, GROW 109Static contraction for a mass reaction. The TEG men hold to grow.

90 BRICK BY BRICKRon Harris’ consistency plan for building your ultimate physique.

106 A BODYBUILDER IS BORN 40How to set up a time to grow and why staying too lean is the no-gain scene.

114 SUPERSIZE THIS!Jerry Brainum’s scientific take on fast food. (Ronald McDonald is toast!)

136 DETAILED DENSITYCory Crow analyzes Mark Perry’s rugged-back training program.

146 HMB CONTROVERSYJacob Wilson and Gabriel Wilson explore the research to determine who can benefit musclewise from using this controversial supplement.

162 MUSCLE FIBER FACT AND FICTIONNew research on fast-twitch fibers rewrites the textbooks.

174 40 IS THE NEW 20, PART 2Eric Broser’s complete workout program for getting bigger and better with age.

186 GET BIG & STRONGFrom the Bodybuilding.com archives, Michael Roussell outlines a best-of-both-worlds workout.

202 X-FILESA quick Q&A on everything from volume vs. intensity to lower-lat growth to building a massive muscular base with 3D Positions of Flexion.

232 HARDBODYSasha Brown unveils her muscular curves—prepare to slam on your brakes.

244 PROFILE: DARREM CHARLESD.C. talks: A personal peek at the proportionate pro.

256 HEAVY DUTYJohn Little channels Mike Mentzer’s intensity.

266 ONLY THE STRONG SHALL SURVIVEPart 2 of Coach Bill Starr’s Bigger, Stronger, Younger—how and when to start youngsters on a strength-training program.

FEATURES

W E K N O W T R A I N I N G ™

Katerina Van Derham, Sebastian Siegel and Timea Majorova appear on this month’s cover. Hair and makeup by Katerina Van Derham Photo by Michael Neveux.

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MARK PERRY’S BIG-BACK ATTACK

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Vol. 67, No. 11266 244

BRICK BY BRICK

NOVEMBER 2008

Please display until 11/4/08

$5.99

www.IronManMagazine.com

3 GET-BIG WORKOUTS • FREAKY FAST-FOOD RESEARCH

™ Bigger,Stronger,Leaner•Power/Rep Range/ Shock Workout•Big-and-Strong Program•The Static-Hold Mass Method

Rewrites Science and Rocks Your Results

HMB Controversy

New MuscleFiber Study

Supplement for Size

Contents_F.indd 22 8/28/08 7:26:48 PM

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FOCUSED ONDominanceDespite Recent Back-to-Back NPC Wins, Sean Allan Knows He’s Only As Good As His Last Show

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CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONT

28 TRAIN TO GAINHow to build a big, bad chest, to squat or not, and Joe Horrigan on pullovers.

44 SMART TRAININGCoach Charles Poliquin explains how to rest for strength.

52 EAT TO GROWBest creatine-loading method and gaining with protein and carbs during training.

74 NATURALLY HUGEJohn Hansen constructs pec-pounding programs for a chest that’ll impress.

82 SHREDDED MUSCLEDave Goodin talks competitive encouragement and the benefits of training with your better half.

86 CRITICAL MASSSteve Holman analyzes the stretch and how it can etch muscle detail.

208 NEWS & VIEWSLonnie Teper’s world-of-bodybuilding coverage—plus, four Rising Stars.

224 MUSCLE “IN” SITESEric Broser has more on Mark Dugdale’s “Driven” DVD, a review of the new e-book X-Rep Update #1 and set-by-set warmup protocols for bigger results.

228 BODYBUILDING PHARMACOLOGYJerry Brainum explains the pros and cons of growth hormone for athletes.

248 PUMP & CIRCUMSTANCERuth Silverman’s USA pict-O-rama, plus—another women’s bodybuilding legend.

276 MIND/BODY CONNECTIONThe overflowing riches of iron and steel from Dave Draper. Plus, sexy time, nap for knowledge and The Lean Body Promise book review.

288 READERS WRITEGangbuster gladiator, castration accusation and X-traordinary gains.

DEPARTMENTS

208NEWS & VIEWS L.T.’s world of bodybuilding

See more Video @

www.IronManMagazine.comSee more Photos @

CONTESTCOVERAGEGet the latest, greatest results, photos, video and blogs from the biggest events.

HOT CLIPSFeel your heart race when you view these studio sessions with fit, gorgeous gals.

PDF LIBRARYRead and/or download some of our most popular features. Build your muscle-buildingcollection.

BEHIND-THE-SCENESVIDEOSSee and hear interviews with the stars of the muscle world.

ONLINE VIEWERS’ CHOICE Here are the places that IronManMagazine.com viewers recently clicked on the most:

We’ve got loads of good stuff on everyone’s favorite bodypart—arms. Up-and-coming bodybuilder Jim Romagna provides his titanic training program for building gargantuan guns. Then Greg Zulak muscles in with tips and tricks on how to pack size on your bi’s. Plus, we have an interview with Dr. Bob Goldman covering everything from drug testing at the pro level to anitiaging research, and C.S. Sloan looks at German volume training—complete programs included. Check out the October issue on news-stands the fi rst week of November.

In the next IRON MAN:

> > > >

28TRAIN TO GAIN

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IRON MAN ’s purpose is to be a facilitator. We are enablers by design. “We know training” is our mantra—training meaning all the facets of the process that can help you attain your physical-culture goals.

Physical culture was once the center of our collective identity. Iron Man’s founders, Peary and Mabel Rader, saw the magazine as an infor-mation center that would get the word out about the benefits of physi-cal culture. As the physical-culture world splintered into bodybuilding, Olympic lifting and powerlifting, the core was diminished. The original Muscle Beach in Santa Monica, California, featured all aspects of physi-cal expression. There were circus people, hand balancers, gymnasts and lifters, the last-named being practitioners of all three iron-related dis-ciplines. It was a family of the culture of the physical. Today’s physical culture as defined by IRON MAN is what we call training.

As I look through this issue’s table of contents, I see a modern em-bodiment of the Raders’ tradition of a “how-to” information-based magazine. IRON MAN’s readers are primarily doers—some may be fans of bodybuilding competition, but more than 85 percent of you buy the magazine for its information and inspiration. Everything starts with inspiration. You must have the belief that you can get bigger, stronger and leaner faster.

Eric Broser speaks to the 40-plus bodybuilder in his “40 Is the New 20,” which begins on page 174 and includes an innovative program that stresses recovery while maximizing size and strength.

At the other end of the spectrum, in this month’s installment of Only the Strong Shall Survive, Coach Bill Starr addresses strength training for teenagers. As usual, he’s got the right balance of authoritative informa-tion and the all-important inspiration. You’ll find it on page 266.

Our regular columnists also specialize in the how-to element of weight work. In Smart Training, starting on page 44, Coach Charles Poliquin reminds us that as essential as the workout is, it merely sets the stage for growth through recuperation. He also discusses cardio mis-takes and antagonist-muscle training.

Steve Holman, IRON MAN’s editor in chief, is always looking for ways to make his workouts and yours more productive. In his Critical Mass column, beginning on page 86, he discusses how the stretch can etch in new muscle detail, and he also suggests how to prioritize your upper pecs to create a more balanced upper body. In his Train, Eat, Grow entry, which appears on page 64, he and Jonathan Lawson analyze static-hold training, an innovative technique for helping you build more muscle mass.

That’s but a taste of the full menu that awaits you in this month’s IRON MAN. Enjoy! IM

Cultivating Physical Culture

Publisher’s Letter by John Balik

Founders 1936-1986:Peary & Mabel Rader

Publisher/Editorial Director: John BalikAssociate Publisher: Warren Wanderer

Design Director: Michael NeveuxEditor in Chief: Stephen Holman

Art Director: T.S. BratcherSenior Editor: Ruth SilvermanEditor at Large: Lonnie Teper

Articles Editors: L.A. Perry, Caryne BrownAssistant Art Director: Brett R. Miller

Designer: Fernando Carmona IRON MAN Staff:

Mary Gasca, Vuthy Keo, Mervin PetralbaContributing Authors:

Jerry Brainum, Eric Broser, David Chapman, Teagan Clive, Lorenzo Cornacchia, Daniel Curtis, Dave Draper, Michael Gündill, Rosemary Hallum, Ph.D., John Hansen, Ron Harris, Ori Hofmekler, Rod Labbe, Skip La Cour, Jack LaLanne, Butch Lebowitz, John Little, Stuart McRobert, Gene

Mozée, Charles Poliquin, Larry Scott, Jim Shiebler, Roger Schwab, Pete Siegel, C.S. Sloan, Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D., Randall Strossen, Ph.D., Richard Winett, Ph.D.,

and David Young

Contributing Artists: Steve Cepello, Larry Eklund, Ron Dunn,

Jake Jones Contributing Photographers:

Jim Amentler, Ron Avidan, Roland Balik, Reg Bradford, Jimmy Caruso, Bill Dobbins, Jerry

Fredrick, Irvin Gelb, Isaac Hinds, Dave Liberman, J.M. Manion, Merv, Gene Mozée, Mitsuru

Okabe, Rob Sims, Ian Sitren, Leo Stern

Director of Marketing:Helen Yu, 1-800-570-IRON, ext. 1

Accounting: Dolores WatermanSubscriptions Manager:

Sonia Melendez, 1-800-570-IRON, ext. 2E-mail: soniazm@aol.com

Advertising Director: Warren Wanderer1-800-570-IRON, ext. 1

(518) 743-1696; FAX: (518) 743-1697Advertising Coordinator:

Jonathan Lawson, (805) 385-3500, ext. 320Newsstand Consultant:

Angelo Gandino, (516) 796-9848

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, 1701 Ives Avenue, Oxnard, CA 93033. We are not responsible for unsolicited material. Writers and photographers should send for our Guidelines outlining specifi cations for submissions. IRON MAN is an open forum. We also reserve the right to edit any letter or

manuscript as we see fi t, 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.

IRON MAN Internet Addresses:Web Site: www.ironmanmagazine.com

John Balik, Publisher: ironleader@aol.comSteve Holman, Editor in Chief: ironchief@aol.comRuth Silverman, Senior Editor: ironwman@aol.com

T.S. Bratcher, Art Director: ironartz@aol.comHelen Yu, Director of Marketing:

helen@ironmanmagazine.comJonathan Lawson, Ad Coordinator: ironjdl@aol.comSonia Melendez, Subscriptions: soniazm@aol.com

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