Midlife-Muscle SUPPLEMENT GUIDE

CORY EVERSON, 6-TIME MS. OLYMPIA, AT 50! — NEW PHOTOS
FEBRUARY 2008 / IRON MAN MAGAZINE—WE KNOW TRAINING™
™
OVER
40
Cory
Everson
BODYBUILDING
CORY
FABULOUS
AND FIT AT
50
(Incredible Pics!)
MIDSECTION
PERFECTION
Strength Coach
Tells You How
OVER-40 BODYBUILDING / CORY AT 50
Midlife-Muscle
SUPPLEMENT
GUIDE
Keep the Big-Gain Train Rolling
FEBRUARY 2008
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PLUS:
•Grow With the Pros—Joel Stubbs and Rusty Jeffers
•Clarence Bass, Still Ripped at 70—Amazing!
•Super Size Program—the Supersaturation Workout
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IRON MAN reader since 1981.
CORY EVERSON, 6-TIME
MS. OLYMPIA, AT 50! —
OVER
40
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Cory
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BODYBUILDING
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© 2007 IRON MAN MAGAZINE
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(Incredible Pics!)
OVER-40 BODYBUILD
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MIDSECTION
PERFECTION
•Grow With the Pros—J
oel Stubbs and Rusty
•Clarence Bass, Still
Jeffers
Ripped at 70—Am
azing!
•Super Size Program
—the Supersaturation
Workout
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SCIENCE DYNAMIC INITIATIVE
IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRONMAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAING IRON MAN MAGAZINE IRONMAN MAGAZI
February 2008
WE KNOW TRAINING™
CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CON
FEATURES
62 TRAIN, EAT, GROW 100
The TEG men resurrect their metabolic momentum with the deadlift.
90 A BODYBUILDER IS BORN 31
Ron Harris mentally preps his young protégé for his first contest.
106 STILL RIPPED AFTER ALL THESE YEARS
Clarence “Ripped to Shreds” Bass is 70—and looks incredible. How does he do
it? Steve Holman interviews the man behind the muscularity.
226
CORY EVERSON
Six-time Ms. Olympia
Turns 50
126 SUPER SATURATION FOR SERIOUS SIZE
Steve Holman and Jonathan Lawson’s unique twist on heavy/light power/pump
mass training—perfect for the older, bolder bodybuilder.
150 HEAVY DUTY
John Little channels the wisdom of Mike Mentzer. This month: variation.
166 MUSCLE MATURITY
Rusty Jeffers has come into his own in pro bodybuilding at 43 years of age. Kris
Gethin gets him to talk about his career, methods and philosophy.
180 TONIC IN A TEAPOT
Jerry Brainum explores the research on tea, the health-fixer elixir that burns fat.
218
TRAINING PAST 40
Dave Draper’s Blond
Bomber Insight
210 WORKOUT STRESS TEST
Does training help reduce stress or add to it? Here’s the latest research.
218 TRAINING PAST 40
From the Bodybuilding.com archives, legendary bodybuilder Dave Draper gives
his views on staying huge after 40.
226 CORY AT 50
Babs Hogan talks with the most influential Ms. Olympia as she turns 50. Ms. E
looks phenomenal. You won’t believe your eyes. Wow!
270 MIDLIFE-MUSCLE SUPPLEMENT GUIDE
Which compounds can help you continue to build mass through middle age
and beyond? Here’s a rock-solid list to help you stay rock-hard and ripped.
280 JOEL STUBBS
This new up-and-coming pro shows you how to grow.
298 ONLY THE STRONG SHALL SURVIVE
Bill Starr’s six-pack attack for midsection perfection.
298
ONLY THE STRONG
SHALL SURVIVE
Six-Pack Attack
Cory Everson,
six-time Ms.
Olympia and now
50-year-old mom,
appears on this
month’s cover,
looking absolutely
fabulous. Photo by
Michael Neveux.
Wardrobe Stylist:
Diana Antin. Hair
and makeup Teri
Groves
Vol. 67, No. 2
CORY EVERSON, 6-TIME MS. OLYMPIA, AT 50! — NEW PHOTOS
™
OVER
40
Cory
Everson
BODYBUILDING
CORY
FABULOUS
AND FIT AT
50
(Incredible Pics!)
MIDSECTION
PERFECTION
Strength Coach
Tells You How
Midlife-Muscle
SUPPLEMENT
GUIDE
Keep the Big-Gain Train Rolling
FEBRUARY 2008
$5.99
www.IronManMagazine.com
Please display until 2/5/08
PLUS:
•Grow With the Pros—Joel Stubbs and Rusty Jeffers
•Clarence Bass, Still Ripped at 70—Amazing!
•Super Size Program—the Supersaturation Workout
For a free
sample of Cytolean™
visit our website at
im.getcytolean.com
and enter your full
name, address and
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CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONT
DEPARTMENTS
28 TRAIN TO GAIN
Stretch to grow. Plus Joe Horrigan’s Sportsmedicine: leg extensions vs. squats.
42 SMART TRAINING
Coach Charles Poliquin answers questions on size and strength.
48 EAT TO GROW
Anti-aging power of NAC, compound your growth and foods to ease disease.
74 NATURALLY HUGE
John Hansen outlines how to get big, strong and ripped.
84 SHREDDED MUSCLE
Dave Goodin on dieting and dating. (“Pew, was that you or the dog?”)
88 CRITICAL MASS
Steve Holman discusses building muscle in midlife and doing high reps to burn fat.
260
NEWS & VIEWS
The world of
bodybuilding
248 BODYBUILDING PHARMACOLOGY
™
Jerry Brainum on steroids, supplements and liver damage.
254 MUSCLE “IN” SITES
Eric Broser surfs the Web for sites for your eyes. His training wisdom is here too.
260 NEWS & VIEWS
Lonnie Teper’s got the latest hits and misses from the bodybuidling world.
284 PUMP & CIRCUMSTANCE
Ruth Silverman’s camera is always blazing at physique events. Who has she flashed
lately? See for yourself. Also see full-page pics of the Ms., Fitness and Figure
Olympia champs here.
308 MIND/BODY CONNECTION
254
MUSCLE “IN”
SITES
Surfing the Web
New stuff to get you buff, and IRON MAN Rising Stars too.
320 READERS WRITE
Arthur Jones and awesome arms.
ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE
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Separating the Men
From the Boys
No pain, no gain. That’s the bodybuilding mantra because the key
factor in making a workout productive is intensity, and intensity causes
pain. Being able to tolerate the pain is what separates the men from the
boys and a good workout from a great one.
“No pain no gain” is generally misinterpreted by the public in a negative context—as it relates to injury. Anyone who has trained for a while
has probably experienced that twinge that says, “Stop now!” When it
happens to you, never try to train through or around it; simply ice it
ASAP. “Good” pain that stimulates growth is different. Good pain is there
to tell us we are in the growth zone. Without the microdamage from an
intense workout, there would be no gain. The recovery stage from the
damage is where growth actually occurs, so that fleeting pain is a good
measure of how far you are into the growth zone.
Since the mind controls the body, the ability to tolerate pain is a psychological process. In a very real sense the intense workout not only
teaches your muscle to be stronger but also strengthens your will. When
your biceps burn so fiercely that it feels as if they’re shouting at you to
stop, but you go on, you feel a sense of control that can be earned in no
other way. The workout has the potential to strengthen more than your
muscles. In modern life, where it’s usually not necessary to be physically
dominating, mental strength is much more useful.
The interesting thing is how having more strength and muscle makes
you feel—how you see yourself. Everyone experiences daily (or even
hourly!) stresses, and how you cope with them is a function of your
mental and physical strength. The workout refills a reservoir of resilience: the ability to take the inevitable hits—like a great boxer—but then
shake off the damage and keep fighting. The workout has the potential
to enhance your life in general. I consider my workout a 45-minute vacation from stress. It’s immeasurably more effective at combating stress
than any other way I could
use the time. The workout is
Midlife-Muscle
true re-creation.
Supplement
The workout is the foundaGuide
Compounds That Keep the MASS Coming
Through Middle Age and Beyond
tion for growth, but nothing
T
can be built to its highest
quality if you don’t have the
right materials. Discussing
the nutritional elements that
are fundamental to recovery
is outside of the scope of this
editorial. For an in-depth analysis of supplement support that’s especially relevant for older trainees, see Steve Holman’s “MidLife-Muscle
Supplement Guide” on page 270. For more insight into stress, see Jerry
Brainum’s “Workout Stress Test” on page 210. IM
Clark Bartram,
age 41
by Steve Holman
oo many people accept
hitting age 40 as the start
of a physical downhill
slide. Not so. In fact,
as Sherwin B. Nuland, clinical
professor of surgery at Yale
University, suggests in his book The
Art of Aging, after midlife is when
man’s creativity and ingenuity kick
in. It’s when many discover their
talents for such artistic endeavors
as painting—or sculpting. And what
better way to use that creativity than
to sculpt and strengthen the very
thing that can improve the quality
of your life—your body.
Yes, it’s true that a lot of the
body’s processes begin to slow
when you reach middle age, but
the muscle-growth process doesn’t
have to turn into a fight to maintain.
You can still gain, and a number of
supplements can help you sculpt a
bigger, better physique. Many can
improve your overall health as well,
as in antiaging elixirs.
Phosphatidylserine
270 FEBRUARY 2008 \ www.ironmanmagazine.com
26 FEBRUARY 2008 \ www.ironmanmagazine.com
The research on PS, which is
derived from soy lipids, started in
Italy, where cyclists used it to
reduce cortisol—the muscleeating stress hormone that
also destroys testosterone—
an average of 30 percent.
It worked for aerobic athletes’
recovery and tolerance, but what
about athletes whose anaerobic
workouts are geared for building
muscle?
Enter Thomas Fahey, who
spearheaded research at California
State University, Chico, in 1998.
He subjected experienced weight
trainers to overtraining. The
subjects who got the PS “had
considerably less muscle soreness
and a better perception of wellbeing than those who didn’t get the
PS.” The study showed that a big
part of the reason was a 30 percent
reduction in cortisol—good news
for any athlete, but especially those
looking to gain muscle.
There’s more good news. Older
and newer
research shows that cortisol can
damage brain tissue and that PS, by
controlling cortisol, improves brain
function, like cognitive ability and
focus.
Are you starting to see why
this natural compound is so
important, especially as we age? It’s
anticatabolic not only for muscle
tissue but brain tissue as well. It’s an
antistress supplement that helps on
a number of levels. That should be
easy to remember—if you’re taking
PS.
Recommendation: Take 600
to 800 milligrams prior to your
workouts. You may also want to
take another 200 to 400 milligrams
before bed, as research shows that
cortisol spikes in the latter hours
of sleep. [Note: If you use CortBloc, 600 to 800 milligrams is four
capsules. See page 156 for more
information.]
Monteleone, P., et al. (1990).
Effects of phosphatidylserine on
the neuroendocrine response
to physical stress in humans.
Neuroendocrinol. 52:243-248.
Fahey, T., and Pearl, M. (1998).
The hormonal and perceptive
effects of phosphatidylserine
administration during two weeks
of weight-training-induced
overtraining. Biol Sport. 15:135-144
Crook, T. H., et al. (1991). Effects
of phosphatidylserine in ageassociated memory impairment.
(continued on page 274)
www.ironmanmagazine.com \ FEBRUARY 2008 271
Publisher/Editorial Director: John Balik
Associate Publisher: Warren Wanderer
Design Director: Michael Neveux
Editor in Chief: Stephen Holman
Art Director: T. S. Bratcher
Senior Editor: Ruth Silverman
Editor at Large: Lonnie Teper
Articles Editors: L.A. Perry, Caryne Brown
Assistant Art Director: Brett R. Miller
Designer: Chester Chin
IRON MAN Staff:
Mary Gasca, Vuthy Keo, Mervin Petralba,
Contributing Authors:
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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,
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Okabe, Rob Sims, Ian Sitren, Leo Stern
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We reserve the right to reject any advertising at our
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or other submissions must be accompanied by a selfaddressed, stamped envelope. Send submissions to
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IRON MAN Internet Addresses:
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© 2008 Optimum Nutrition Inc.
by John Balik
Neveux
PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S LETTER PUBLISHER’S L
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