Work Out - Iron Man Magazine

JUNE 2009 / IRON MAN MAGAZINE—WE KNOW TRAINING™
JURASSIC SPARK: 10 x 10 = FAST MASS
Work Out
™
to
Win
BIG!
Hot BodySpace Champs
Sean Harley and
Allison Ethier
Tell You How
Triceps
Torcher
WORK OUT TO WIN BIG—BODYSPACE CHAMPS
Toast Your
Tri’s for
Super Size
Power
Surge
Blast Off to a
Bigger Bench
JUNE 2009
$5.99
PLUS:
www.IronManMagazine.com
Please display until 6/3/09
FC_r1_IMjune2009_Fx.indd 1
• Arnold Classic—Giant Pics of Insane Muscle
• Motivation Mojo—Grab Your Goals to Gain
• Secure Your Shoulders for New Size and Strength
3/31/09 3:05:50 PM
June 2009
CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS
FEATURES
78 TRAIN, EAT, GROW 116
The TEG men explore the power of 10—as in 10 sets of 10 reps—with a unique
variation for adding size.
112 A BODYBUILDER IS BORN 47
Ron Harris describes how to restart gains by getting creative.
122 SEAN HARLEY
136
The IM/BodySpace Model Search champ thinks fit to win.
136 ALLISON ETHIER
How she turned up the heat to win the IM/BodySpace Model Search women’s
division.
ALLISON ETHIER
154 HEAVY DUTY
John Little has Mike Mentzer’s takes on rep cadence and negative training.
158 PROOF BEFORE PROMISES, PART 2
Jerry Brainum interviews top nutrition scientist Anthony Almada.
168 TRICEPS TORCHER
Mark Perry explains how to brutalize your tri’s in the gym.
182 GOALS TO GAIN
The Wilson brothers discuss ways to envision success.
194 IFBB ARNOLD CLASSIC
The best bodies in the world storm Columbus—and the winner is...
222 POWER SURGE
Sean Katterle talks with bench press powerhouse Ray Hickman.
256 PROFILE: ABBAS KHATAMI
168
How he’s training, eating and planning to break into the pro ranks.
266 FEMME PHYSIQUE
New series: IFBB Women’s Historian Steve Wennerstrom provides perspective
on women’s bodybuilding past and present.
MARK PERRY’S
TRICEPS
TORCHER
282 ONLY THE STRONG SHALL SURVIVE
Coach Bill Starr helps you build stronger, more secure shoulders.
Sean Harley and
Allison Ethier
appear on this
Can Look
month’sYou
cover.
Hair and makeup
Teri Groves.
Photo by Michael
Neveux.
Contents_F.indd 24
282
WORK OUT TO WIN BIG—BODYSPACE CHAMPS
194
Vol. 68, No. 6
JUNE 2009 / IRON MAN MAGAZINE—
MAGAZINE—WE KNOW TRAINING™
IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE WE KNOW TRAINING IRON MAN MAGAZINE IRON MAN MAGAZINE
WE KNOW TRAINING™
JURASSIC SPARK: 10 x 10 = FAST MASS
Work Out
™
to
Win BIG!
Hot BodySpace Champs
Sean Harley and
Allison Ethier
Tell You How
Triceps
Torcher
Toast Your
Tri’s for
Super Size
Power
Surge
Blast Off to a
Bigger Bench
JUNE 2009
$5.99
www.IronManMagazine.com
Please display until 6/3/09
FC_r1_IMjune2009_Fx.indd 1
PLUS:
• Arnold Classic—Giant Pics of Insane Muscle
• Motivation Mojo—Grab Your Goals to Gain
• Secure Your Shoulders for New Size and Strength
3/31/09 2:11:00 PM
3/31/09 2:47:51 PM
CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS C
DEPARTMENTS
36 TRAIN TO GAIN
Bi’ size, squat stance and Joe Horrigan’s Sportsmedicine column.
50 SMART TRAINING
Coach Charles Poliquin talks Romanian deadlifts and hardgainer tactics.
60 EAT TO GROW
Anabolic limits of protein, new beta-alanine research and an easy way to shorten
workouts and make better gains.
92 NATURALLY HUGE
John Hansen has a blueprint for losing fat, not muscle.
100 SHREDDED MUSCLE
260
Dave Goodin gets into motivation and first-contest strategies.
104 CRITICAL MASS
Steve Holman on the Jurassic spark known as X Reps.
232 MUSCLE “IN” SITES
Eric Broser checks out legendary bodybuilder Berry DeMey’s site—with surprising
results—plus, he reviews Chris Faildo’s new DVD.
240 NEWS & VIEWS
Lonnie Teper’s all over the Arnold Classic, and he’s got Rising Stars too.
PUMP &
CIRCUMSTANCE
Curvature and
conditioning
36
TRAIN
TO GAIN
260 PUMP & CIRCUMSTANCE
Ruth Silverman checks out the female-physique fest at the Arnold.
274 BODYBUILDING PHARMACOLOGY
Jerry Brainum’s concluding commentary on natural testosterone boosters.
292 MIND/BODY CONNECTION
Take me to your dumbbells, surf your brain waves and germ warfare.
304 READERS WRITE
Women with muscle, IM throwback and back-attack believer.
ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE
www.IronManMagazine.com
In the next IRON MAN:
See more Photos @
See more Video @
ONLINE VIEWERS’ CHOICE
Here are the places that IronManMagazine.com viewers recently
clicked on the most:
www.IronManMagazine.com
See more Photos @
See more Video @
>CONTEST
COVERAGE
Get the latest,
greatest results,
photos, video
and blogs from
the biggest
events.
Contents_F.indd 26
CLIPS
LIBRARY
>PDF
>BEHIND>HOT
THE-SCENES
Feel your heart
Read and/or
VIDEOS
See and hear
interviews with
the stars of the
muscle world.
race when you
view these
studio sessions
with fit,
gorgeous gals.
download some
of our most
popular features.
Build your
muscle-building
collection.
Next month we’ll have a Q&A with
former NPC Team Universe champ Skip
La Cour—his bodybuilding goals may
have changed, but he’s still going to
war with the weights five days a week.
He’s also a motivational speaker, so
be prepared to be inspired. Then the
Wilsons outline how to fight off muscle
loss, Jerry Brainum looks at resveratrol,
and we’ll have a Body by Science book
excerpt. Also, Hawaiian bodybuilding
sensation Shavis Higa lays out his
winning workout and diet. Find the July
issue on newsstands the first week of
June.
3/31/09 3:15:00 PM
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 LETE
Publisher’s Letter
by John Balik
The Future of
Bodybuilding
TM
When we first started using the trademarked phrase “The Future of
Bodybuilding” in January 1989, my vision was to enhance the bodybuilding environment by emphasizing the positive and growing the
awareness of bodybuilding as the foundation of a healthful lifestyle. Our
editorial content has always reflected that commitment—bodybuilding isn’t meant to be a quick fix but rather a realignment of priorities, a
positive addiction.
The reality is that 80 percent of the people who start training drop
out within five years, never graduating to the level where bodybuilding
becomes embedded in their lives. As I said, bodybuilding is the cornerstone of a strong, healthful lifestyle. Without it at the center of your
long-range commitment to your physical self, diet, supplements and
nutrition have greatly reduced impact.
I got into this business essentially because I was and am an evangelist
for bodybuilding—I believe it’s good for every body. For me the future
of bodybuilding is both personal and universal. The Web has revolutionized the universal aspect. Last year we brought the idea of a covermodel search to Bodybuilding.com—a contest that would be at once a
model search for the magazine and a spokesperson search for
Bodybuilding.com. Through the BodySpace community at
Bodybuilding.com we were able to engage hundreds of thousands of
men and women who are the future of bodybuilding. This month’s cover
models are the winners of the inaugural event.
What I especially like about the contest is that the people are chosen
by their peers and the whole process engenders inspiration and recognition. Very few of us start out to make bodybuilding a lifestyle—that
happens with time, and so many drop out before they get to where they
enjoy its multifaceted benefits.
I believe that cover-model recognition will draw many to bodybuilding and that the accomplishments of others will be a beacon of
inspiration to everyone involved. The 2010 model search will be greatly
expanded, growing our grass roots competition into an exciting contest
with national scope.
Allison Ethier and Sean Harley, our cover models, are “next stage”
bodybuilders. Allison combines a background in gymnastics and cheerleading with a life that includes being a math teacher, mom, fitness
competitor and gym rat—in short, a graduate lifestyle bodybuilder.
Sean is similar in that he’s taken his own love of bodybuilding and
turned it into a personal-training business—again a lifestyle choice.
Both have the physical development that reflects their commitment.
In the end, the only way to live the lifestyle is to enjoy the process that
leads to the results, and it’s obvious from the interviews that begin on
pages 122 and 136 that they do. Congratulations! IM
Founders 1936-1986:
Peary & Mabel Rader
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
Staff Designer: Fernando Carmona
IRON MAN Staff:
Mary Gasca, Vuthy Keo, Mervin Petralba
Contributing 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, 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 Waterman
Subscriptions Manager:
Sonia Melendez, 1-800-570-IRON, ext. 2
E-mail: [email protected]
Advertising Director: Warren Wanderer
1-800-570-IRON, ext. 1
(518) 743-1696; FAX: (518) 743-1697
Advertising Coordinator:
Jonathan Lawson, (805) 385-3500, ext. 320
Newsstand 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 selfaddressed, 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
specifications for submissions. IRON MAN is an open
forum. We also reserve the right to edit any letter or
manuscript as we see fit, 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: [email protected]
Steve Holman, Editor in Chief: [email protected]
Ruth Silverman, Senior Editor: [email protected]
T.S. Bratcher, Art Director: [email protected]
Helen Yu, Director of Marketing:
[email protected]
Jonathan Lawson, Ad Coordinator: [email protected]
Sonia Melendez, Subscriptions: [email protected]
28 JUNE 2009 \ www.ironmanmagazine.com
PubLtr_F.indd 28
3/30/09 12:02:43 PM