Australian Ironman Magazine - June 2014

7/22/2019 Australian Ironman Magazine - June 2014

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B U I L D A R O C K S O L I D P H Y S I Q U E A N D L I F

AUSTRA

PUBLICA

JUNE 2014AUST $8.95 Inc. GST

NZ $10.95 Inc. GST

VOLU

ME21No.5

www.ironmanmag.com.

+ IFBB Bikini Pro Anna Starodubtseva

+ Mini-routines for maximum gains+ The best between-sets rest for mass

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CONTENTS

48 Blow Up Your BackRoger Lockridge lays out a Power/Rest Pause Drop program toget your rear view smoking.

54 One at a TimeFormer Mr. Australia DarrenVartikians controversial trainingphilosophy bilateral only.

66 Arnold Classic 2014Al l the act ion from the pro shows,Aussies at the Amateur and we speakone-on-one with Arnold himself.

84 Shredding SecretsTony DiCosta has a time-tested rippingregimen to get you freaky shredded.He did it and hes in his 60s. It works.

90 Meals for MuscleOur overview of the fitness industrysprepared meals phenomenon.

96 Anna StarodubtsevaWe chat to the Russian IFBB BikiniPro about her life, her training and herrecent trip to Australia.

102 Fat ChanceDayne Hudson lays down the lawabout saturated fats and the butter vs.margarine biffo.

106 Mini-Routines forMaximum GainsGreg Zulak outlines how to use quickbonus blasts for muscles lacking mass.

132 Guns to CannonsEllington Darden, Ph.D., tells how to addan inch to your arms in a few weekswith a new slow-mo negative technique complete workouts included.

JUNE 2014 Volume 21 No. 5 FEATURES

48

66

84

96 132

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This months In-Site content...

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p. 26 Read extra content from Stuart McRobertabout changing the shape of your pecs.

p. 28 Watch a video demonstration of NickNilssons hanging body weight pullovers.

p. 66 Watch video of Dennis WolfsArnold Classic routine.

p. 68 Watch video of Shawn RhodensArnold Classic routine.

p. 69 Watch video of the Arnold ClassicMens Pro posedown.

For more Arnold Classic 2014 material,

see our website www.ironmanmag.com.au

p. 134 See Edwin Truck Brownsbefore and after photos.

p. 145 See a photo gallery of Wet n Wildmodel and IFBB pro Amy Wright.

www.ironmanmag.com.au Australi an Iron Man \ 7


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12 News and ViewsYour first stop on thebodybuilding news train.

22 Train to GainBodybuilding is not a race.

30 Eat to GrowThe anabolic potentialof chromium.

36 Train, Eat, GrowChange-to-gain conceptsand mass-packing power.

42 Gym GospelScott Gobles lookingforward, looking back.

60 A Bodybuilder isBorn: GenerationsLimits are in your mind.

82 Smart TrainingCoach Charles Poliquindiscusses the bestbetween-sets reps.

110 Naturally HugeJohn Hansen outlines bodypart splits.

112 Anabolic ResearchJerry Brainum exploresplant-based supplement sideeffetcts.

116 Twig to BigPart 2 of Vince Del Montesguide to building a rock-solidphysique and a life.

118 At the MoviesMuscle movie newsand reviews.

126 Body ConquestIngrid Barclay on flexibility,HIIT cardio and the pump-up.

JUNE 2014 Volume 21 No. 5 REGULARS

PUBLISHERSilvio Morelli

MANAGING EDITORBen Stone

NATIONAL SALES MANAGERKeith Rozario

EDITORDaniel [email protected]

EDITORIAL ASSISTANTMolly Morelli

ART DIRECTORJavie DSouza

GRAPHIC DESIGNERSAdam SummersJames SteerZeenia LakhaniAdibowo RusliLysha MonizDiep NguyenJonathan Rudolph

EDITORIAL CONTRIBUTORSVance Ang, Ingrid Barclay, ClintMorris, Dayne Hudson, Scott Goble,Darren Vartikian, Fiona Flanders

PHOTOGRAPHERSCharlie Suriano, Darren Burns,Rob Czempinski, Jason Ellis

COVER PHOTODavid Morin by James Ellis

ADVERTISINGRebecca HardsPh: (03) 9574 [email protected]

GROUP MANAGER,MARKETING & OPERATIONSNatalina [email protected]

MARKETING &EVENTS MANAGERLinda Higgens

[email protected]

AUSTRALIAN IRON MANPO Box 4075Mulgrave, 3170, Victoriawww.ironmanmag.com.auPh: (03) 9574 8999

AUSTRALIAN IRON MANSUBSCRIPTION ENQUIRIESPh: (03) 9574 [email protected]

The Australian edition of Iron ManMagazine is Copyrighted 2013and published by Blitz Publications& Multi-media Group Pty. Ltd. underlicense from Bushi Pty. Ltd.

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INTERNATIONAL DISTRIBUTION:

Australian Iron Man

IRON MAN Magazine from the United States is oneof the major sources of the articles and photographsin this issue. The copyright in all such material is theproperty of IRON MAN Magazine. The IRON MAN markis owned by World Endurance Holdings, Inc., and isused under license from its exclusive licensee IRONMAN Magazine.

Iron Man USA

FOUNDER 1936-1986Peary & Mabel Rader

PUBLISHER/EDITORIAL DIRECTORJohn Balik

ASSOCIATE PUBLISHERWarren Wanderer

DESIGN DIRECTORMichael Neveux

EDITOR IN CHIEFStephen Holman

ART DIRECTORFernando Carmona

SENIOR EDITORRuth Silverman

EDITOR AT LARGELonnie Teper

ARTICLES EDITORLaurie Perry

22

126

DISCLAIMER Opinions and viewpointsexpressed in Australian Iron Man donot necessarily represent those of theeditor, staff or publishers. Responsibleindividuals or organisations withsomething valid and relevant to say

will, whenever possible, be given theopportunity. Reproduction of anymaterial without written permissionfrom the publishers is strictly prohibited.The acceptance of advertising doesnot necessarily imply endorsementof services or products. All articles,photographs and other materialssubmitted for publication in AustralianIron Man must be accompanied by astamped, self-addressed envelope.Contributions are submitted at thesenders risk and while all possible carewill be exercised we cannot acceptresponsibility for loss.

For location of our privacy policy,please see www.blitzpublications.com.au/privacy-policy

CONTENTS

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On track

W

ell, were almost halfway

through the year. It went

quickly, didnt it? It seems likeonly yesterday we were enjoying the

heat or complaining about it, as the

case may be. So as the weather gets

colder, its possible that your motivation

will start to wane. Thats why its

beneficial to remember the importance

of maintenance.

Bodybuilding and fitness is a

lifestyle. Its about being proactive in

your training, in the kitchen and staying

on track throughout. Having a set

routine in place is the best strategy to

prevent backsliding. As the great Lee

Labrada has said, The biggest problempeople have in trying to build their

bodies is lack of a clear, concise plan.

To help you along in formulating

a plan and sticking to it, this months

edition is stacked with all the best

information youve come to expect from

Iron Man. Our body part workouts this

issue include Guns to Cannons where

Ellington Darden shows you how to

add an inch to your arms and Roger

Lockridges strategy to Blow Up Your

Back, while Tony DiCosta shares his

Shredding Secrets.

Plus, former IFBB Mr. Australia Darren

Vartikian explains his controversial

views on the benefits of a unilateral

training system in One at a Time.

If youre in need of a bit of extra

motivation, theres no better way

than to check outIron Mansmassive

coverage of this years Arnold Sports

Festival. Not only have we got great

photography and analysis of the male

and female pro shows, we have a

special article on the Australians whose

hard work garnered them a spot in the

Arnold Amateur Show. Its so inspiring

to see our Aussie athletes competing

on the world stage in a prestigiouscompetition like the Arnold.

This year I was lucky enough to

attend the expo in Columbus, Ohio and

saw firsthand how much charisma and

expertise Arnold Schwarzenegger brings

to proceedings. In fact, I was fortunate

enough to get an exclusive one-on-one

interview with the Austrian Oak himself,

which you can read on page 80.

I can tell you this much: we are

in for a huge treat next year when

the Arnold Classic Australia brings its

enormity to Melbourne with Iron Man

and Blitz Publications as its officialmedia partner, no less. So expect big

things over the coming year from our

magazine, both print and digital, and

the Arnold Australia.

Elsewhere in this issue, we speak to

Russian Bikini Pro Anna Starodubtseva,

Dayne Hudson from TVs FitnFlexed

talks saturated fats and IFBB

superheavyweight Scott Goble looks

back at the trends that have shaped

bodybuilding while gazing into the

future. We also take a look at the recent

explosion of companies supplying

prepared meals to trainees and provide

an overview of whats available out

there in Meals for Muscle.

Remember, its a lifestyle that were

aiming for. Train smart, eat right and

stick to your plan. If you can do that,

weve got you covered for the rest.

PUBLISHERS LETTER

BY SILVIO MORELLI

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TR3 (Total Recovery Phase 3)GEN-TEC NUTRITIONS TR3 (Total Recovery Phase 3) is an advanced Post WorkoutRecovery Formula designed for bodybuilders, fitness competitors and strength trainingathletes with a goal of improved recovery, increased strength and lean muscle mass.

TR3 contains the worlds fastest digesting proteins and advanced sustained releasecarbohydrate blend along with Chromium Pic to create the Ultimate Anabolic Drivepost exercise.

TR3is fortified with the following ingredients to support TOTAL RECOVERY;

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Consuming TR3immediately after exercise supplies the body with all of theessential nutrients at this crucial time to maximize your Recovery and create theUltimate Anabolic Drive.

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NEWS & VIEWS

New resource for

DIABETICS

Diabetic Bodybuilding, a new

Facebook group, has been set up

by Australian competitors Chad

Arenson and Adam Waite. Both type-

1 diabetics, Adam and Chad decided

to create an outlet for fellow

bodybuilders sharing their condition.

I know when I first started I

had no one to look to or turn to inregards to my insulin and controlling

sugars with such a strict workout

and diet resume, Adam says.

Our goal is to inspire other

diabetics around the world to know

that having this disease is not a

negative it can provide rewards if

management is applied and thats

what we set out to do.

You can check out the page at

facebook.com/diabeticbodybuilding.

DanielRepeti

LIFT FORSIZE AND STRENGTHA new study has examined bodybuilding

and powerlifting in terms of their benefits

on muscle size and strength.

The study, by Brad Schoenfeld

and colleagues, concluded that both

bodybuilding- and powerlifting-type

training promote similar increases in

muscular size, but powerlifting-type

training is superior for enhancing

maximal strength.

Importantly, this study was carried out

on well-trained subjects, not unfit people,

and made a point to make sure that the

training was volume-equated. That is, the volume was held constant between

the bodybuilding and powerlifting groups.

Dr. Layne Norton welcomed the results of this study on his Facebook

page, saying, For a long time I have thought that volume was the majordriving factor as why higher reps seemed to produce more hypertrophy in

bodybuilding vs. powerlifting routines. Now we have evidence to support

this idea. Brad Schoenfeld demonstrates that powerlifting and bodybuilding

training produce similar hypertrophy when volume is held constant but

powerlifting produced better strength gains.

The study can be found in theJournal of Strength and Conditioning Research.

DarrenBurns

RobCzempinski

PNBA Down UnderINBA Australian president TonyLanciano announced in May that in2015 the PNBA Professional NaturalBodybuilding Association will launchin Australia. There will be three PNBAPro Elite Qualifier Shows, each at theAustralian Fitness & Health Expos heldin Melbourne, Perth and Sydney.

At each show I will award to the topthree from each division return flights

and accommodation to compete asa pro and represent Australia at theWorld Titles, Dubai, Natural UniverseUSA or Natural Olympia USA, Tonysaid on Facebook, confirming his newtitle of PNBA Australian Promoter.

In order to qualify, a competitormust win an Open or Overall division.There are exciting times ahead for theINBA/PNBA!

Sorry, ChristineIn the previous issue of Iron Man, you might have noticed

a littlewell, make that a big eff-up in our FitX coverage.The sole Womens Fitness competitor in the IFBB Amateur

Grand Prix was erroneously listed and captioned as

Belinda Day. Now, as far as anyone can tell, this person

does not exist or at least, she never competed at FitX.

In fact, it was the amazing Christine Ray (pictured) who

won that class and we can only blame the error on poor

hearing, too much pre-workout or sheer stupidity.

(To see more of Christine, check out our Arnold Classic

coverage starting page 66.)

Whatever happened, its clear we owe Christine an

apology. Please forgive us, Christine Ray. Its a name we

can now never forget.

Adam Waite.

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NOW

BACK

IN

AUSTRALIA


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NEWS & VIEWSKeep up-to-date with the latestbodybuilding news and events at

ironmanmag.com.au/news

The big benefits ofa little sunA number of studies have observedthat the incidence of hypertensionand cardiovascular diseasecorrelates with latitude and rises inwinter, but a biological cause hasremained unclear. Martin Feelisch,from the University of Southamptonin the United Kingdom, andcolleagues completed a study thatsuggests that sunlight alters levels ofthe small messenger molecules nitricoxide in the skin and blood, reducingblood pressure. The researchersexposed the skin of 24 healthyindividuals to ultraviolet light fromtanning lamps for two sessions of 20minutes each.

In one session the volunteers were exposed to both the UVA raysand the heat of the lamps. In another the UV rays were blockedso that only the heat of the lamps affected the skin. The resultssuggest that UVA exposure dilates blood vessels, significantlylowers blood pressure and alters nitric oxide metabolite levelsin the circulation, without changing vitamin D levels. Furtherexperiments indicate that performed stores of NO in the upperskin layers help mediate those effects. Say the authors, Our data

provide mechanistic insights into an important function of theskin in modulating systemic [nitric oxide] bioavailability, whichmay account for the latitudinal and seasonal variations of [bloodpressure] and cardiovascular disease.

The study has been published in theJournal ofInvestigative Dermatology.

BIG INBRAZILThe Arnold Classic Brasil is

done and dusted for the year,

with Texan Steve Kuclo taking

out the top prize. Juan Morel,

Jonathan Delarosa, LionelBeyeke, Toney Freeman and

Marius Dohne rounded out the

top six, with many expressing

shock at Beyekes placing. To

many, he was the standout on

stage. Adopted Aussie Michael

Kefalianos placed eighth,

just behind Dutch sensation

William Bonac.

In the Fitness, Bethany

Cisternino took first, with

Regiane DaSilva, Danielle

Ruban, Whitney Jones, Ryall

Graber-Vasani and Marta

Aguiar making up the top six.

The Arnold Brasil was also

notable for Melbournes own

Tony Doherty taking on the

role of MC for the event, a

huge honour. Hope he brushed

up on his Portuguese!

Steve Kuclo.

Ja

sonMathas

INGREDIENTREMOVED FROM

SPORTS DRINKUS soft drink company Coca-Cola announcedin early May that it would be removing a

controversial ingredient from some of its products.

Coca-Cola says it will be removing brominated vegetable oil from its Powerade sports

drink, a common ingredient in US soft drinks that is nonetheless banned in many countries.

Last year, PepsiCos Gatorade sports drink was the target of a petition on Change.org by a

US teenager. PepsiCo responded by phasing out BVO from its drinks.

Coca-Cola and PepsiCo in the US had been using BVO, which was developed as a

flame retardant, in some of their products, including the soft drinks Mountain Dew

and Fanta. Brominated vegetable oil is also not approved for use in Japan, India or the

European Union. Thankfully, Coca-Cola Australia does not use this ingredient in the

Australian Powerade.

Getty

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NEWS & VIEWS

REAL MONDAY-ITISStay home on Mondays! According to new research by theNational Heart Foundation of Australia, more people arediagnosed with serious heart conditions on Mondaysthan any other day of the week. That includesheart attacks.

Rachelle Foreman, Health Director of thefoundation, said the data suggests peopleignore warning signs and delay treatment untilafter the weekend.

Early diagnosis and treatment of any heartproblem, especially a heart attack, is vital for yourchances of survival, she said. No matter whatday of the week, understanding and recognising thewarning signs is the key to getting help fast.

People who treat their symptoms within an hour have thegreatest chance of survival.

So remember, if you think youve having a heart attack, dont besilly: call 000 immediately.

Worlds collideWhenAustralian Iron Manpublisher Silvio Morelli was atthe Arnold Sports Festival in March this year, he ran intosome familiar faces at the expo. Here he is with US-basedIron Manwriter Roger Lockridge. You can check out Rogers

great article Blow Up Your Back on page 48 of this issue.

StackedSTAGEThe 2014 NPC/IFBB Pittsburgh Pro

held in early May was notable for the

quality of its guest posers. Promoter of

the show and NPC President Jim Manion

managed to get this stacked line-up of

guest posers on stage at the same time:

Phil Heath, Kai Greene, Branch Warren,

Dexter Jackson, Mamdouh Big Ramy

Elssbiay and Victor Martinez. Fitness

champ Adela Garcia represented the

ladies ranks, while Jay Cutler and Shawn

Rhoden were also scheduled to appear.

Kai Greene posted a photo of himself

next to Big Ramy on social media, saying,

We are from two different worlds. Two

different cultures with different beliefsand ideas. We love bodybuilding, and

in that two different people arent so

different after all. I encourage everyone

to keep an open mind. Each and every

one one of us on this world are different.

Embrace the difference; being different

makes all the difference.

From all reports, Greene looked

like he was almost ready to step on

a competitive stage, while his fellow

bodybuilders were definitely still in their

off-season. But all will be revealed come

September at the Olympia.

COFFEE REDUCES RISKIncreasing your coffee intake may decrease your

risk of diabetes. Thats according to new research

published in Diabetologia(the journal of the European

Association for the Study of Diabetes), which found

that increasing coffee consumption by around one-

and-a-half cups a day (around 360ml) over a four-

year period reduces the risk of type-2 diabetes by 11

per cent. However, changes in tea consumption were

not found to be associated with type-2 diabetes risk.

Changes in coffee consumption habits appear to

affect diabetes risk in a relatively short amount of

time, the authors said. Our findings confirm those of

prospective studies that higher coffee consumption

is associated with a lower type-2 diabetes risk

and provide novel evidence that changes in coffee

consumption habits are related to diabetes risk.

Getty



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NEWS & VIEWS

THE VANCE ANGLEWITH VANCE ANG

If you want to write to Australian Iron

Man for any reason at all, email us at

[email protected]

To contact Vance about any

material for the Angle, email Vance

at [email protected].

Alternatively, you can write to:

The VanceAngle

P.O. Box 4075,

Mulgrave, Vic. 3170. VANCE ANG

Getty

SilvioMorelli

WarnerBrotherHomeEntertainmentAustralia

AlanRyan

EASTERN PROMISESYou might not equate Korea withbodybuilding, but the recentNABBA/WFF Korea Championshipsin Daegu, Korea would suggestotherwise with a whopping5000 people flooding theauditorium! A successful initiativeby NABBA/WFF World PresidentGraeme Lancefield has certainlyyielded phenomenal results, with

the strength of his federationgrowing beyond the confines ofEurope, where the federation hasalways remained highly popular. Undoubtedly this easternexpansion is certainly an ideal strategy for proliferating boththis federation and the sport as a whole.

Korean WFF

competitor

Kim Ji-Hyun.

AMANDAS

classic showThe other half of the Doherty Dynamic, Amanda

Doherty will be promoting her own show, set

to occur July 5 this year. Aptly titled Amanda

Dohertys IFBB All Female Classic, the show

caters for Bikini, Figure, Fitness and Physique

competitors. This successful business woman,

mother and IFBB Figure Pro has become a role

model for working mothers across the country

inspired by her perseverance, hard work and genial

demeanour. The event is set to take place at the

Kingston Arts Centre, Moorabbin, in Melbourne.

DID YOU KNOW?

The menacing and faceless villain ofMad Max 2was played by a Swedishpowerlifter named Kjell Nilsson. Aptlycalled The Humungus in GeorgeMillers iconic post-apocalyptic movie,

Nilsson was certainly a memorablevillain with an impressively intimidatingbodybuilders physique.

Jake takessome timeA bit of a shock from NABBApro Jake Nikolopoulos, whohad been training for October'sNABBA Mr. Universe in the UKthis year.

Jake took to Facebookrecently to announce that hewill no longer be competing atthe Universe. For me to makethe impact needed I must takesome time to put on size andbring up weak areas on myphysique, the BSN-sponsoredathlete said. The time off willbe essential for me to bring amuch improved package to thestage. Like everyone, I needto make decisions best for mycareer and me.

We wish Jake the best ofluck and hope to see him back

on stage sooner, not later.

Jake Nikolopoulos in 2012.



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GAIN

Neveux\Model:ToneyFreeman

It takes most trainees years to look even

remotely like a pro bodybuilder. Be patient,

or you may suffer the consequences.

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Q: Ive been training for about 20

years (Im 44), and Im getting my14-year-old son into it. Hes been

working out about four months,breaking in, but I still do not want

him to go heavy. I have him usingyour 4X method, which is great at

his stage. I was thinking about theProgressive-Speed 4X version as

well, specifically the speed set tohelp build the power fibres. Is that a

good idea at his age?A:First, what you have him doing

now is perfect. Moderate-weight

growth-threshold 4X is fantastic

for young teens getting into lifting.

Heavy weights may damage young

joints early on, so its a good idea to

get neophytes gradually acclimated.

For the uninitiated, standard 4X is

taking your 15-rep maximum but only

doing 10 on four quick sets, taking

35 seconds between them and going

to failure on the last one. If you get

10 on set 4, you add weight to that

exercise at your next workout.The weight is moderate and all

sets should be strict lift in one

second, lower in three. And therein

lies the problem with Progressive-

Speed 4X for young trainees.

For Progressive Speed you take your

15RM again but do set 1 as an X-centric

set lift in one second and lower in six;

sets 2 and 3 you do standard style

lift in one second, lower in three; and

set 4 is X-celeration, or speed, style

each rep lasts about 1.5 seconds.

The last set is fast reps, but each

should still be done under control

no throwing. The problem is that

most teenage boys are very ego

driven; they want to lift as heavy as

possible to show theyre strong.

In other words, your son may start

jerking and throwing the weights

on that last set to get a lot of reps

or demonstrate that its easy for

him and he needs more weight.

I discuss that in the e-book The

Ultimate Super-Size Crash Course.

Jordon Williamson, the 18-year-old

subject who gained 18 lbs (8 kg)

of muscle in 12 weeks, used heavy

pyramid training, downward-progression

4X and TORQ (high reps) no

Progressive Speed. I intentionally

avoided PS 4X because I know all

too well the ego of male teens and

the propensity for cheating to get

more reps or use more weight.

You, on the other hand, have 20years of experience and know the

consequences of heaving and jerking

even lighter poundages. You would

be fine using PS 4X and it can help

you activate more growth fibres. Still,

you shouldnt show your son yet.

Keep him learning the exercises

and getting in touch with the

target muscles. Once he has more

lifting experience, introduce

him to standard heavier pyramid

training to build his foundation.

Have him read in The Ultimate Super-

Size Crash Courseabout how Jordon

used it in rotation with 4X and higher-

rep sets. Jordons story and complete

workouts are included, which should

motivate your son and you, as youll

also find alternate workouts without

heavy pyramids for older bodybuilders.

In a few years your son may be

ready for PS 4X, but keep a close

eye on him if he tries it. Throwing

and jerking your reps is a sure way

to generate injury-causing stress

rather than mass-building success.

Steve Holman

PROCEED WITH CAUTION

Neveux

\Model:ToddandLeoand

Howard

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Triple-threat

mass-building sets


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Whether youre competing

or you just want to look

good at the beach, a set of

six-pack abs is a must-have for a

complete physique. Simple crunches

and sit-ups are not going to cut it.

If you want to develop a set of

eye-catching abs and youre ready

for a challenge, this exercise willbe your new best friend. Its one

of the best abdominal exercises

Ive ever found, and its going to

shred your rectus abdominis.

It looks a lot like hanging leg

raises; however, you do it very

differently from a standard leg

raise. Instead, you convert the leg

raise into what basically becomes

a hanging body weight pullover

or front lever type of exercise.

All youll need is a chin-up bar.

Strengthwise, youll need to be able

to do at least 10 or more good chin-up reps. This one isnt a beginner

exercise, and it does require some

solid upper-body strength.

Start by pulling yourself up

into the half-way position of a

chin-up arms bent at 90 degrees

and hold it there. Bring your

knees up so your hips and knees

are also bent 90 degrees.

Now you start the pullover

movement. The key here is not

what you actually do but what youtry to do. Focus on bringing your

elbows down toward your knees

(the pullover movement originates

in the upper body), pushing forward

and down with your arms.

Obviously, since your hands are

locked onto the bar, your upper body

wont come down your legs will

come up. Its the intention of that

movement that youre looking for.

It will force the tension into the

lats and the full sheet of the rectus

abdominis rather than hitting the

lower abs and hip flexors (you wantto keep your hips bent 90 degrees

with very little to no movement

in them during the exercise).

Come all the way

up until your upper

body is horizontal. Now

reverse the movement

under control, keeping

tension on your abs

the whole way down

until you return to the start position

with your arms, hips and knees bentat 90 degrees. Do not lower your legs

down into the standard hanging leg

raise position keep them up and

bent to maintain tension in the abs.

Now go directly into the next

rep. This is going to be tough, and

its going to shred your abs.

Repeat until you can no longer

control the movement, and then

come down off the bar.

The first time you do these,

you will feel it very strongly in

your abs, and your lats are going

to get some work as well. Whatsmore, you wont have to ever do a

single crunch or sit-up again!

Nick Nilsson

TRAIN TO GAIN

MAD SCIENTIST EXERCISE OF THE MONTH

Hanging body weight pulloversA powerful move for deep gut grooves

Photoscourtesy

ofNickNilsson

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FINISH FIRST.

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IFBB Mens Physique Competitor

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EAT TO GNUTRITION WITH A GET BIG MISSION

NUTRITION SCIENCE

The chromium paradoxC

hromium is an essential trace

mineral, which means its required

for human nutrition but in small

amounts. The notion that chromium is

an essential mineral first surfaced with

studies on rats conducted in the 1950s.

Rats deprived of chromium became

glucose intolerant.Not long after the initial rat studies,

other studies with humans who were

on intravenous feeding also showed

symptoms of glucose intolerance, along

with weight loss and inflammation of

peripheral nerves, in those who got

no chromium. The symptoms reversed

after chromium was added to the

intravenous formula.

Brewers yeast, a popular supplement

with bodybuilders in the 50s and early

60s, was thought to contain a glucose

tolerance factor that enabled you to

use carbohydrates more efficiently.Scientists conjectured that the GTF

was a complex consisting of chromium,

along with the B-vitamin niacin and a

few amino acids. In fact, that was strictly

a guess, since no one was ever able to

determine its precise structure. What

was known was that brewers yeast was

rich in chromium. In fact, its one of the

best natural sources. Other food sources

include whole grains, and mushrooms,

with tiny amounts found in coffee, tea

and even red wine.

Chromium is thought to work by

increasing the effectiveness of insulin.

Among other functions, insulin ferries

glucose into cells for use as an energy

source. Insulin is also the most fattening

hormone in the body, since it favours the

production and storage of body fat from

excess calories. In recent years science

has revealed a lesser known function of

insulin: it can provide anabolic effects in

muscle. In reality, however, its more of

an anticatabolic activity, in that it blunts

muscle breakdown. On the other hand,

insulin may provide some anabolic

effects when accompanied by a high

blood level of essential amino acids.Precisely how chromium makes insulin

more effective isnt known. One theory

suggests that it aids insulin in binding to

cell receptors. Another suggests that it

promotes the release of substances that

aid insulin activity in the cell. A number

of studies have examined whether

chromium is useful for treating diabetics,

who are known to excrete it more

readily and are also insulin insensitive.

They have had mixed results, with some

showing beneficial effects, and others

showing little or no effect.

One reason for that may be the fact

that chromium is not well absorbed. Even

sources such as chromium picolinate,

which has a higher uptake rate, have

an average absorption of less than 3

per cent. So getting a true therapeutic

effect from chromium may require larger

doses. While the suggested daily dose

of chromium is 200 micrograms, studies

showing beneficial effects have featured

as much as 1,000 micrograms a day.

Chromiums reputation regarding

insulin has made it popular with

bodybuilders and those seeking fat

loss. Since insulin has some anaboliceffects, the idea is that chromium, by

increasing insulin effectiveness, would

give an anabolic boost. It was bolstered

by a series of studies published in the

late 1980s that featured high school

football players given either chromium

picolinate or a placebo. Those who got

the chromium had increased muscle

mass, strength and fat loss.

The problem is, the studies didnt

control for calorie intake, and it could

be that the athletes who gained

muscle simply ate more. In addition,

the studies used calipers to checkbody composition, a technique that is

considered inexact and crude. Later

studies that used more sophisticated

body comp methods and sought to

replicate those initial favourable

studies saw no changes in muscle mass,

strength or body composition in those

who used chromium supplements.

Since insulin in the presence of

excess calories favours body fat storage,

chromium was also touted as a fat-loss

supplement. Here again, the notion

was that if chromium did indeed make

insulin work better, the body would have

less need to secrete larger amounts of

insulin, thus producing less body fat

synthesis. It sounded good on paper,

but once again, when put to the test in

well-controlled studies, chromium proved

no more effective than a placebo in

promoting fat loss.

Then there was the controversy

about toxicity. One study, which involved

exposing isolated hamster ovary cells

to a large concentration of chromium

picolinate, found damage to DNA,

which is required for efficient cellular

The trace mineral chromium is

thought to have fat-loss and muscle-

building properties but does it?Neveux



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ROWreplication. Such damage is considered

a mutagenic process, which means

theres a possibility of tumour formation.

The study was criticised because of its

isolated-cell design. No actual cells in

a human body would ever be exposed

to the amount of chromium used in

the study because chromium is poorly

absorbed. On the other hand, its also

known that chromium is stored in the

body in various compartments, with

some retaining it far longer than others.How that affects health isnt known.

A couple of other scattered case

studies have shown some possible

toxic effects of taking chromium. One

involved a woman who took 1,200 to

2,400 micrograms of chromium a day

for five months in an effort to lose

body fat. She developed kidney failure.

Another woman took 600 micrograms of

chromium a day for six weeks and also

developed kidney failure. A 24-year-old

bodybuilder developed rhabdomyolysis,

or rapid muscle breakdown, after

taking 1,200 micrograms of chromium

picolinate. Even so, none of the individual

case histories ever linked the medical

problems directly to chromium.

Some forms of chromium are

without question not only toxic but also

carcinogenic, meaning cancer causing; for

example, the industrial form of chromium

used on car bumpers. That form is

called hexavalent chromium, while the

type found in food and supplements is

trivalent chromium. Trivalent chromium

is considered safe.

More recently, an alarming study

was published about chromium that has

special significance for bodybuilders

and others who use the supplements.1

Chromium is not only sold as a stand-

alone supplement but is also often

included in various mineral, vitamin-

and-mineral, meal-replacement and

even protein supplements. As a

result, a bodybuilder who uses those

supplements every day can ingest a

hefty dose of chromium without even

realising it. Considering chromiums low

absorption rate, you would think that it

wouldnt be a problem or would it?

The new study was designed to

test whether chromium supplements

actually do boost insulin sensitivity,

since the evidence is conflicting.The study featured a double-blind,

placebo-controlled, randomised design,

considered the gold standard among

science studies. The subjects consisted

of 31 non-obese people, aged 20 to

50, who showed no signs of either

a chromium deficiency or insulin

resistance, such as persistent elevated

resting blood glucose. They used no

medications that would affect their

blood glucose. They were given either a

placebo or 500 micrograms of chromium

picolinate, twice daily.

After a few weeks the subjects

switched, with those who got the

chromium now getting the placebo,

and vice versa. As mentioned, it was a

double-blind study, meaning that neither

the scientists nor the subjects knew

which was the real chromium until the

end of the 16-week experiment.

The results showed no difference in

insulin sensitivity with the chromium

or the placebo, but there was an

unexpected and shocking finding:

Those with the most chromium in

their bodies showed a deterioration

of glucose sensitivity. That, of course,

was precisely the opposite of what

would be expected with a chromium

supplement. Since no one was obese

or had high blood glucose at the start

of the study, those factors could not

have affected the results. Urinary

chromium measures indicated that

the subjects had been compliant, and

the technique used to measure insulin

action was the most accurate available.

Measurements of gene activity also

failed to find any abnormality that

would explain the paradoxical drop

in glucose sensitivity in those with

the highest retention of chromium.

So the researchers concluded that

chromium not only doesnt increaseinsulin sensitivity in the non-obesebut in large doses may actually

increase insulin insensitivity.Several questions come to mind

about this study. For one, since the

subjects werent obese and had

no indications of a prior chromium

deficiency, would the same results

occur in obese people, who are

prone to excess insulin release due

to lack of insulin sensitivity? What

about those who have a chromium

deficiency? Surely the negative

results would not apply to themeither. And diabetics, who already

have problems with insulin, often

lack sufficient chromium, so this

research may not apply to them.

As for bodybuilders, perhaps those

who are not carrying excess body fat

need to be more conscious of their

chromium intake, but of the 31 subjects

in the study, only four showed an

insulin insensitivity effect after using

chromium. That could be an idiosyncratic

reaction that doesnt affect everyone,

only those who for some reason absorb

more chromium.

Finally, whenever you take in

rapidly absorbed carb sources, you

lose chromium. For that reason alone

Id suggest that most bodybuilders

and other active people who consume

carbohydrates dont have to worry too

much about getting too much chromium.

Jerry Brainum

1 Masharini, U., et al. (2012). Chromium

supplementation in non-obese, non-diabetic

subjects is associated with a decline in insulin

sensitivity. BMC Endocrine Disorders.12:31

The unexpected and shocking finding:Those with the most chromium in their bodiesshowed a deterioration of glucose sensitivity.

www.ironmanmag.com.au Australian Iron Man \ 31


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We hear a lot about vitaminsA, B, C, D and E, but whatabout the ones found furtherdown the line? Vitamin K isthe most overlooked vitaminfor bone building and heartprotection, and it comes fromvarious sources. Vitamin K1 isfound in many vegetables, andK2 is produced by bacteria.K is essential for the properformation and activation of

gla proteins, a key inhibitorof soft-tissue calcification,preventing it from depositing in the vessel walls.According to Susan E. Brown, Ph.D., It appears vitamin Kplays an important role in keeping calcium in the bonesand out of the arteries. Foods rich in vitamin K1 includecooked kale, broccoli, spinach, mustard greens, brusselssprouts, asparagus and green leaf lettuce. Vitamin K2,most beneficial for maximal bone health, is found mainlyin fermented foods such as yoghurt, ripe cheese andfermented soy.

Puts a whole new spin on the phrase Special K,doesnt it?

Cabbage can healYou see it in the marketand most commonlyprepared in a side dishof coleslaw; however,this vegetable has morenutrition and healingproperties than you mayknow. Cabbage has a longhistory as both a foodand a medicine, accordingto The George Mateljan

Foundation for the Worlds Healthiest Foods. Redcabbage is unique even among the varieties of thisvegetable in that it provides about 30 milligramsof anthocyanin, a dietary antioxidant, in each half-cup serving. White cabbage, the most commonlyeaten variety, provides about 50 milligrams perhalf cup. Packed with vitamin K, cabbage alsohas cholesterol-lowering benefits if steamed itsfibre-related components do a better job of bindingtogether with bile acids in the digestive tract whentheyve been steamed. So take advantage of thisgreat vegetable.

BONE BUILDERSSUPERFOODS

Vital vitamin K

AGING WITH MUSCLE

Do you really need a

vitamin D supplement?The Lancet Endocrinology studyhas been all over the newsbecause of its results thatthere are zero to little benefitsto be gained from taking vitaminD supplements. What?!So many other studies have shownthat more than 80 per cent of thepopulation is vitamin D deficient which is a big problem because Dimproves everything from diseaseprevention (immunity) to fat

loss. Ah, but a closer look at theLancet study reveals the truth.

According to nutrition researcherJerry Brainum, The dose ofD in the Lancet examinationwas 400 to 800 units a day;however, the majority of studiesthat do show health benefitsfrom D suggestedan intake

of about 2,000 units a day.In other words, the flawed Lancetstudy undershot the beneficialdose of vitamin D by more thanhalf. (It reminds me of the studydone in the 80s that showedthat anabolic steroids dont work again, because the researchersused miniscule amounts that didnothing. Cmon, guys. Sheesh.)

Now, the 800 I.U. of vitamin D inthe study may sound like a lot, but

get this: only five minutes in thesummer sun produces about 1,000I.U. of vitamin D in our bodies.Most people should be taking 2,000to 5,000 units per day, dependingon sun exposure, especially inthe winter, when we need toboost our immunity against coldsand flu. And its not expensive.

ItemsinEattoGrowb

yJerryBrainum,

BeckyHolman,

SteveHolman,

FionaFlanders,

NinetteTerhart,

JoseAntonio,

PhDandRonN

oreman.

www.ironmanmag.com.au Australian Iron Man \ 33


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From the Iron Man Training & Research Centre

Muscle-Training Program

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Documents

Australian Ironman Magazine - June 2014