EXERCISES

JUNE 2010 / IRON MAN MAGAZINE—
MAGAZINE—WE KNOW TRAINING™
BIG 10: STEROID-LIKE MASS SPIKE WITHOUT DRUGS
™
LOST
EXERCISES
Muscle-Rocking, Size-Shocking
Forgotten Moves to Get You Huge!
Stan McQuay
Grow With a Pro:
His Winning
Workout
and Diet
LOST EXERCISES / STAN MCQUAY
Decahedron
Delts
A Simple Solution
for Wide, Wild
Shoulders
PLUS:
• Arnold Classic—Full-Page Pics of Monster Muscle
• Whey Research: How to Load Up on Amino Ammo
• Bill Starr’s Midlife-Muscle Plan
FC_SM102_June2010_F.indd 1
JUNE 2010
$5.99
www.IronManMagazine.com
Please display until 6/1/10
4/1/10 11:36:32 AM
WE KNOW TRAINING™
CONTE N
JUNE 2010
FEATURES
60 TRAIN, EAT, GROW 128
118
STAN McQUAY
Power-density Size Surge—complete workouts.
90 LOST EXERCISES
David Young talks with top bodybuilder Dan Decker
about his weird moves that you can use to get
huge.
118 FROM THE CAN TO
THE MAN
Lonnie Teper interviews IFBB pro and former
gangbanger Stan McQuay—plus, Stan’s winning
diet and training program.
134 DECAHEDRON DELTS
From the Bodybuilding.com archives, Clayton South
outlines a simple shoulder solution for creating a
wide illusion.
142 STEROIDLIKE MASS SPIKE
Steve Holman and Jonathan Lawson analyze the
data on why steroids work and give you 10 ways to
synergize for more muscle size without them.
158 BODYBUILDING.COM
L.A. FITNESS EXPO EVENTS
A photographic look back at all the contests that
had the Los Angeles Convention Center rocking.
158
L.A. FITNESS
EXPO EVENTS
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Vol. 69, No. 6
Jerry Brainum delves into the pros and cons of the king of bodybuilding
proteins, with tips on getting the most bang from its amino ammo.
188 HEAVY DUTY
John Little continues his insightful overview of Mike Mentzer’s Heavy Duty
principles. This month: workout duration.
206 IFBB ARNOLD CLASSIC
Freaky full-page photos: A big-picture look at the body combat in Columbus,
Ohio—big names, big money, big show!
BIG 10: STEROID-LIKE MASS SPIKE WITHOUT DRUGS
™
LOST
EXERCISES
Muscle-Rocking, Size-Shocking
Forgotten Moves to Get You Huge!
Stan McQuay
Grow With a Pro:
His Winning
Workout
and Diet
LOST EXERCISES / STAN MCQUAY
174 WHEY AHEAD
JUNE 2010 / IRON MAN MAGAZINE—
MAGAZINE—WE KNOW TRAINING™
NTS
Stan McQuay
appears on this
month’s cover.
Photo by Michael
Neveux.
Decahedron
Delts
A Simple Solution
for Wide, Wild
Shoulders
PLUS:
JUNE 2010
$5.99
• Arnold Classic—Full-Page Pics of Monster Muscle
• Whey Research: How to Load Up on Amino Ammo
• Bill Starr’s Midlife-Muscle Plan
www.IronManMagazine.com
Please display until 6/1/10
FC_SM102_June2010_F.indd 1
4/1/10 11:36:32 AM
90
LOST EXERCISES
228 PROFILES IN MUSCLE:
BRANDON BECKRICH
How the up-and-coming national-level flexer strives for muscular success—
including his complete workout and nutrition plan.
240 FEMME PHYSIQUE
Steve Wennerstrom, IFBB women’s historian, takes a revealing look at two
game-changing phenoms from the world of female muscle.
250 ONLY THE STRONG SHALL SURVIVE
Part 2 of strength coach Bill Starr’s program for midlife muscle and power.
206
IFBB ARNOLD
CLASSIC
134
DECAHEDRON
DELTS
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DEPARTMENTS
DEPARTMENTS
30 TRAIN TO GAIN
The real secret to building muscle, plus squats
and arm size.
44 SMART TRAINING
Coach Charles Poliquin outlines how to train
for wrestling strength.
48 EAT TO GROW
30
TRAIN TO
GAIN
Energy in a bottle, fat-to-muscle reshuffle and
wheat can make you weak.
72 NATURALLY HUGE
John Hansen lays out the complete push-pull
intermediate split for packing on serious size.
80 SHREDDED MUSCLE
Drug-free pro Dave Goodin talks with Chef Jay
about his rags-to-riches journey.
86 CRITICAL MASS
Steve Holman’s strategy for losing fat, gaining
muscle and unveiling fab abs.
196 BODYBUILDING
PHARMACOLOGY
Jerry Brainum’s follow-up look at anabolic
steroids and kidney function.
220 NEWS & VIEWS
Lonnie Teper’s full report from the megashow
in Columbus. Plus, Teper’s Rising Stars.
232 PUMP &
CIRCUMSTANCE
Ruth Silverman’s look at how the ladies shook
the house in Ohio.
In the next IRON MAN:
260 MIND/BODY
CONNECTION
MANformation information, pop her cork and
beer may boost bone health.
272 READERS WRITE
Mass from the past, viva Ava and train sane to
gain.
Contents_F.indd 20
Our July issue kicks off with the inside scoop on how the
BodySpace winners grabbed the gold at the Los Angeles
Fitness Expo—from their diets to their workout programs to
their winning attitudes. Also, Lonnie Teper talks with legendary
pro bodybuilder John Terilli about how he stays big and lean
at 50. This Aussie’s still got mass, class and his foot on the gas.
And if you’re interested in growing gargantuan guns, you’ll
want to check out how Todd Jewell builds his bi’s and tri’s to
freaky proportions—tips, tricks and programs included. Find
your July IRON MAN on newsstands the first week of June.
4/1/10 12:39:55 PM
by John Balik
Time Flies When You’re
Having Fun
The above is a popular refrain, but the reality is that time
just flies. No matter what you do with that hour, it’s still an
hour. There are only 24 of them in any day, and that’s the
limit for everyone. It sounds trite, but time rules.
When my children get stressed out over having too much
to do and not enough time, I try to explain the unique
nature of that finite—and infinite—quantity. It moves even if you don’t, and
it can drag you along or positively push you into uncharted territory.
Time is in the mind as much as it is on the face of the clock. One of the
mysteries of time is how we feel it. Everyone’s experience is different, but
everyone gets the same 60 minutes. The finite nature of time shapes us and
gives an urgency to our plans. Some people see life as “one day at a time,”
but I think that’s way too
macro a measurement.
A day is made up of many
decisions. Whether we’re
aware of them, we’re making
them. For many people the
time it takes to work out is
always “too much”—they
never seem to fit it in. “I’m too
busy!” they claim.
How do you measure a
productive day? Everyone will
have a different answer to that
question. Arnold was and is a
master of the first-things-first
rule. He has the ability to strip
away all of the distractions that surround us in our daily lives and clearly see
not only what to do now but also what to do next. Arnold always finished
the now before he moved on to the next. It sounds simple, but often we’re
pushed by the movement of time and lose our focus. As a result, the followthrough of getting the now done well can be an ongoing struggle.
Just getting it done is not enough, either. I say to my children, good
enough is never good enough! As John Wooden, legendary UCLA basketball
coach, famously asked, “If you don’t have time now to do it right, when will
you have time to do it over?”
Time is never “done over”; it’s gone. Time doesn’t care whether you work
out in that hour or not. I don’t always have Arnold’s mastery of the firstthings-first rule, but I do have the same hour to train each day. For me
the workout is always a source of pleasure—a version of Nike’s “Just Do
It.” Every day our distractions try to push the workout into the optional
category. Understand its power, relish it, and just do it! 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 Editor: Caryne Brown
Assistant Art Director: Fernando Carmona
Webmaster: Brad Seng
IRON MAN Staff:
Sonia Melendez
Contributing Authors:
Jerry Brainum, Eric Broser, David Chapman,
Teagan Clive, Daniel Curtis, Dave Draper,
Michael Gündill, Rosemary Hallum, Ph.D., John
Hansen, Ron Harris, 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:
Larry Eklund, Ron Dunn
Contributing Photographers:
Ron Avidan, Roland Balik, Reg Bradford, Jimmy
Caruso, Bill Dobbins, Jerry Fredrick, Isaac Hinds,
Dave Liberman, J.M. Manion, Merv, Gene
Mozée, Ian Sitren
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Helen Yu, (805) 385-3500, ext. 313
Accounting: Dana Glore,
(805) 385-3500, ext. 323
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(518) 743-1696; FAX: (518) 743-1697
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Jonathan Lawson, (805) 385-3500, ext. 320
Newsstand Consultant:
Angelo Gandino, (516) 796-9848
Subscriptions:
1-800-570-4766 or (714) 226-9782
E-mail: [email protected]
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, Marketing: [email protected]
Warren Wanderer, Advertising:
[email protected]
Jonathan Lawson, Ad Coordinator: [email protected]
Brad Seng, Webmaster: [email protected]
22 JUNE 2010 \ www.ironmanmagazine.com
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