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PLUS:•Ageless Strength Training From Coach Bill Starr •Hot IFBB Figure Pro Kristal Richardson•World’s Strongest Man Finals Blowout

CLASSIC ARNOLD

Jay Cutler’s Partial-RepMass Attack

ARNOLD PHOTOS: SPECIAL COLLECTOR’S ISSUE

Page After Page of Rare, Never-Before-Seen Photos

MR. OLYMPIA’SWILD WORKOUTS

BIGLIES

OF BODYBUILDINGThe Truth Will Shock You!

CREATINEMYTHS

EXPLODEDIs It Really Safe?

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PLUS:•Ageless Strength Training From Coach Bill Starr•Hot IFBB Figure Pro Kristal Richardson•World’s Strongest Man Finals Blowout

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Jay Cutler’s Partial-RepMass Attack

ARNOLD PHOTOS: SPECIAL COLLECTOR’S ISSUE

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MR. OLYMPIA’SWILD WORKOUTS

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OF BODYBUILDINGThe Truth WillShock You!

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EXPLODEDIs It Really Safe?

BODYBUILDING 1013 Power-PackedBeginner’s Programs

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CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONAugust 2008

66 TRAIN, EAT, GROW 106In-your-fascia stretching techniques to transform your physique.

88 30 BIG LIES OF BODYBUILDINGFrom the Bodybuilding.com archive, Terry Banawich dispells the myths and mysteries of bodybuilding, including building pro-style muscle.

120 CLASSIC ARNOLDTo celebrate the Oak’s 61st birthday, we present full-page images from legendary photographer Jimmy Caruso.

142 A BODYBUILDER IS BORN 37Ron Harris explains why knowledge not applied is worthless.

150 ANABOLIC pHOur European research correspondent Michael Gündill discusses why bodybuilders are so acidic and how to go basic to accelerate growth.

164 SPILLING THE BEANS, PART 2Jerry Brainum hits Starbucks one more time and analyzes the research on coffee’s fat-burning, muscle-churning properties.

188 TRANSFORMATION SENSATIONDavid Young interviews Anthony Presciano on how he took his physique from football fierce to bodybuilding big—complete workout and diet included.

206 HEAVY DUTYJohn Little shares Mike Mentzer’s ironclad beliefs on one-set-per-exercise training and the importance of a workout journal.

220 NEW ERA TRAINING, PART 2Ken O’Neill discusses maverick trainer Scott Abel’s innovative size and strength-building strategies. Would you believe walking curls?

242 WORLD’S STRONGEST MANLarry Eklund reports on the ’07 WSM finals.

250 X-FILES: MR. O’S WILD WORKOUTSA look at Jay Cutler’s training from an X-Rep perspective.

268 HARDBODYIFBB figure pro Kristal Richardson shows her buff stuff.

282 ONLY THE STRONG SHALL SURVIVECoach Bill Starr’s conclusion on ageless strength training and muscle gaining for the over-40 set.

FEATURES

W E K N O W T R A I N I N G ™

ArnoldSchwarzeneggerappears on this month’s cover. Photo by Caruso.

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Vol. 67, No. 8242 250AUGUST 2008

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PLUS:•Ageless Strength Training From Coach Bill Starr •Hot IFBB Figure Pro Kristal Richardson•World’s Strongest Man Finals Blowout

CLASSIC

ARNOLD

Jay Cutler’s Partial-RepMass Attack

ARNOLD PHOTOS: SPECIAL COLLECTOR’S ISSUE

Page After Page of Rare, Never-Before-Seen Photos

MR. OLYMPIA’SWILD WORKOUTS

BIGLIES

OF BODYBUILDINGThe Truth Will Shock You!

CREATINEMYTHS

EXPLODEDIs It Really Safe?

BODYBUILDING 1013 Power-Packed

Beginner’s Programs

X-REP RELOADTop-to-BottomMuscle Growth

Contents_F.indd 20 6/3/08 3:56:09 PM

Let’s get right to the point: Only GaspariNutrition dares to let the results of unbiased,

independent clinical research do the talkingfor its products. While other companies make

up outlandish claims out of thin air or usehardcore photos and catchy one liners to sell

their products, Gaspari products are aboutproof. We take the guess work out of choosing

supplements so you can get it right the first time.

SuperPump250™ – Super Anti-Catabolic/ Myotrophic Stimulant CocktailTwice Clinically Tested, SuperPump250™ Is The ReigningKING of Dramatic Effects in the Pre-Workout CategoryResults of the 2 Independent Clinical Trials Conducted at Ohio ResearchGroup1 and The Center for Applied Health Science Research2:

THE SINGLE DOSE STUDY1: Subjects using SuperPump250 ™ added anaverage of 2 1/2 times more lean mass to their arms in a single dose thansubjects that didn’t take the supplement, while simultaneously causing asignificant decrease in their percentage of body fat –all in a single dose.

THE 30 DAY STUDY2: In the recent double-blind, placebo controlledstudy using 30 trained athletes, subjects using SuperPump250 ™ for 30 days(compared to placebo group) showed a 947% greater increase in leanmass (with a remarkable 25.5 times greater increase in the lean mass ofthe arms!), a 234% greater increase in muscle performance, and a strongtrend toward a decrease in body fat compared to the placebo group.

Novedex XT® – The Undisputed #1 Testosterone Booster - 3 Times Tested!No Other Legal Product on the Market Even Comes Close. More Muscle in the Gym AND in the Bedroom than Any Other Testosterone Booster in History!Results of the Independent Clinical Trial Conducted at Baylor Universityand published in the 2007 International Journal of Sports Nutrition and Exercise Metabolism:†

• Increased Natural (Free) Testosterone an Average of 600%• Up to a 600% Increase in Testosterone to Estrogen Ratio• Returns to Baseline Within 3 Weeks of Stopping Novedex XT • Rock Solid Safety Data

SizeOn™ – The Intelligent Choice For Increasing Muscle Cell Volume, Mass, Endurance and PerformanceDestroyed Both The Top Selling Creatine and Arginine in aHead to Head Independent Clinical Trial For Both MuscleSize AND Strength!!!!Results of The Groundbreaking 30-Day Independent Clinical TrialConducted At Ohio Research Group:*

• SizeOn™ Increased Muscle Mass: - 180% more than Creatine Ethyl Ester- 1,400% more than Arginine Alphaketoglutarate

• SizeOn™ Increased Strength:- 322% more than Creatine Ethyl Ester- 776% more than Arginine Alphaketoglutarate

PlasmaJet™ – Instant Myotrophic Hyperexpansion Growth KitThe Final Knockout Blow to the Nitric Oxide CategoryAfter almost 2 years in development, the most intense and effective nitricoxide boosting product ever seen or sold in the sports supplement industry...and we mean EVER, is here. We knew the last thing this industry neededwas another “me too” NO product, but when you come across somethingso unique and so powerful that its bound to obliterate an entire category,what choice did we have? This is not just about instant gratification... itsabout big gains – now AND down the road. Sure PlasmaJet™ will inducemassive muscle pumps, definition, and vascularity, but also real musclemass, strength and endurance on a level previously unattainable by ANYother nitric oxide mediated sports supplement EVER! This product is soeffective on its own, we nearly had to leave it out of the The 4mostAnabolic Arsenal™. Hold onto your hats boys!

† Willoughby D. S., & Wilborn C. Eight weeks of aromatase inhibition using the nutritional supplement Novedex XT: Effects on serum steroid hormones, body compo-sition, and clinical safety markers in young, eugonadal males. International Journal of Sports Nutrition and Exercise Metabolism, 2007, 17, 92-108 © 2007 HumanKinetics, Inc. 1). Mendel, R., Ziegenfuss, T. and J. Hofheins. Effects of Acute SuperPump250 Administration and Resistance Exercise on DEXA-estimated Changes inLean Mass: A Pilot Study, 2005. 2.) Ziegenfuss T.N., Hofheins J.E., and R. Lemieux. (2008). Four weeks of Supplementation with SuperPump250 Increases Lean Massand Muscular Performance in Resistance Trained Men. The Center for Applied Health Science Research. Fairlawn, OH 44333. *Ziegenfuss T.N., Mendel R.W., andHofheins J.E. Comparison of Purported Anabolic Supplements on Body Composition and Muscular Performance. Ohio Research Group. Wadsworth, Ohio 44281, USA.- Presented at the ISSN Convention in June 2006, Las Vegas, NV. (Neither the research team or The Ohio Research Group received any financial compensation fromGaspari Nutrition, nor do they endorse this, or any other Gaspari Nutrition product.) Visit www.gasparinutrition.com for all pertinent study data. These statementshave not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Gaspari Nutrition • 501 Prospect St., Suite 107, Lakewood, NJ 08701 • 1.732.364.3777

LET THE SCIENCE SPEAK FOR ITSELF.

“Nothing Works Like Gaspari!”Ask any experienced athlete what they think about any Gaspari product and you’ll get the same answer again and again,“Nothing works like Gaspari!” Try any Gaspari product alone or incombination and you will see and feel, once and for all, what everyoneelse is talking about –Gaspari products get you bigger, stronger, leaner,and performing better than anything else on the market... period.

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ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE

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

26 TRAIN TO GAINPause or no-pause deadlifts, personal trainers and Joe Horrigan’s Sportsmedicine.

48 SMART TRAININGCoach Charles Poliquin discusses the best set-and-rep scheme for gains.

54 EAT TO GROWCreatine myths exploded, building older muscles and new L-glutamine research.

76 NATURALLY HUGEJohn Hansen’s natural-bodybuilding tips and tricks.

82 SHREDDED MUSCLEDave Goodin’s bodybuilding 101: complete programs for beginners.

86 CRITICAL MASSSteve Holman’s X-Rep rap, top to bottom—the best spot for extending a set.

214 BODYBUILDING PHARMACOLOGYJerry Brainum looks at plant extracts as testosterone boosters.

230 NEWS & VIEWSLonnie Teper’s world-of-bodybuilding coverage—plus his Rising Stars.

254 PUMP & CIRCUMSTANCERuth Silverman’s look at the women’s side of the sport. Great pics here, gang.

260 MUSCLE “IN” SITESEric Broser’s cool Web site finds. Plus, his Power/Rep Range/Shock routine for home-gym workouts.

292 MIND/BODY CONNECTIONBomber Blast, Sergio Oliva DVD review, BodySpace Physique of the Month and drink-ing vs. drugging.

304 READERS WRITEMilitary muscle, 82-year-old iron pumper and excited X-Repper.

DEPARTMENTS

254

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:

First up, we’ve got Lonnie Teper’s inter-view with American Gladiator and drug-free bodybuilder and powerlifter Michael O’Hearn. This dude’s got it going on from physique to drop-dead good looks. Muscle building, Hollywood gossip, evil stares—it’s all here. We also have David Young’s interview with legendary bodybuilder Rich Gaspari. It’s all about the how he packed on 100 pounds of muscle. Then we check out Derik Farnsworth’s chest-chiseling program to get yours growing. Look for the Septem-ber issue on newsstands the fi rst week of August.

In the next IRON MAN:

> > > >

26TRAIN TO GAIN

PUMP & CIRCUMSTANCE Picture-perfect panache

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This past weekend my son Justin graduated from high school. I heard many parents, faculty and graduates describe the event as a “once-in-a-lifetime experience.” That phrase stuck in my head like the cliché that it is. We graduate from high school only once in our lives, but I started to think that every day every expe-rience is a once-in-a-lifetime event.

Most situations aren’t absolutes the way graduations and births are, but the reality is that every experience happens only once in exactly the same way. Anyone who has more than one child realizes that while they were all born, each birth was a dif-ferent experience for us.

I’ve always been an early riser—I enjoy experiencing the sun-rise every time. I find that the rising sun feeds my enthusiasm for the day and a sense of wonder at the magic of life. After wit-nessing thousands of sunrises and sunsets, I understand that the emotional content and experience are always different. “We see the world not as it is but as we are”—I don’t know who originally said that, but it works for me. My dad was one who always rel-ished the early-morning hours. He’d say, “Even if you don’t have anything to do, get an early start.” He always had something to do.

It’s all really a corollary to Arnold’s saying, “Everywhere I go I have a good time.” You have a good time by living in the moment, enjoying the uniqueness of the situation. Have you noticed that every workout is different? In the gym I’ve heard people say that it was a “great workout,” “bad workout” and so on. How do you measure it? Who’s responsible for the good and the bad? I never heard Arnold say negative things about his workout because he understood that he made it what it was and that every workout is different.

Starting a workout is “good”; missing a workout is “bad.” Your workout has the potential to transform your day, and if you appreciate it for what it is, you’ll be rewarded with not only strength and muscle but also a sense of what an amazing ma-chine the human body is.

IRON MAN’s founder, Peary Rader, was fond of saying that those of us who work out with weights are different. The dif-ference was far more than just greater strength and muscle—it included the way we experience life. No study of anatomy or kinesiology can convey the feeling of your muscles at work. Only a workout can. That’s part of the magic. Every workout is a once-in-a-lifetime event; enjoy it. IM

A Once-in-a-LifetimeExperience

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 CarmonaIRON 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

PubLtr_F.indd 24 6/3/08 2:09:52 PM

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1.888.231.2684 www.issresearch.com ©2008 ISS Research.® Distributed by Integrated Sports Science,® Charlotte, NC 28269

The only lift that matters.Who Says Light Weights Can’t Build Muscle?

If you think lifting hundreds of pounds is the only way to pack on muscle, then you’re

dead wrong. In fact, the best muscle-building exercise only requires that you lift 85 grams. It’s the most important lift you’ll ever make because it’s the one that puts food in your mouth at the end of your workout. After all, without food – protein, in particular – your muscle-building goals will never be realized.

3 Times the Protein Density of the “King.”

The 85-gram OhYeah!® bar contains 3 times as much protein as a “king-sized” candy bar. But the difference between the two is your nutritional key to success. The protein found in OhYeah!® is of

a decidedly higher quality. After all, this bar is for athletes, not the unfit. And let’s not forget sugar! Sugar is the number one enemy of any rock-hard physique, which explains why the OhYeah!® bar contains at least 3 times LESS fat-promoting sugarthan other “leading” high protein food bars.

Don’t just finish your workout. Complete it.

The next time you visit the gym, don’t just finish your workout, complete it – by making the only lift that matters. Grab an OhYeah!® bar and treat your body to a high-protein snack that flexes more big-muscle support and amazing taste than any bar out there. Now, do you still think light weights can’t build muscle?

It’s That Good! ®