al (a ley riley EDGELid ee ce Sere nae See eco ea Cnet ee maze Season oar anay Deena Seen esa oe eco ee Seem reo Seen ooh ea an Seen ke Senet Sema en Se ORL eRe ae end co eee ag one See cee ee Sn ner Beene Seen a ar) re ae eed i as UL te ee here eee) a cee Cee See oR en {60 Nutrition Performance Ant-Catabolic Agents Donny een ea eae a ed ae aN ee es eas ee oe eee eee acne seca gas ee tT ee Se Rn ena a 288 Testosterone Aromatase Inhibition and Muscle Growth Ce) SS Ra oe ed See URC sien Sere eae See tn Ser OR reas See Ce ok aCe) a as tl 94 Research: Health & Performance Pee ea et) ee ea ee ne Cent oa 504 Bodybuilding Science How Long Does itTake To, eed uteri Lee Bee ee) eee orn) Seer sO hay Res ee nue ee}bly Pitre Tae ptr | MD'S INSIDE STA eee cee ee Dee ta irr} Pee ne y By Lee Priest en rec) Drees PCa CM een ey Cre ae Pert icc od Ce ae er Mes PRIEST CONFESSES! EXCLUSIVE INTERVIEW WITH a Led enc ee Unt) PTR eee Oe meee ee a ae eT TRAINING OF A CHAMPION CHARLES GLASS AND Peete ene ata abl Cece eG end Pacer) Be ere UD Ran cB Renee WE} ee eae tase ec enn Soda) on nT Tal d aan De Coca?, editor’ s letter te eee ce eae BETTER THAN EVER! 2009 MISSION STATEMENT “Musculardevelopment.com reports the good, the bad and the ugly!! By pulling no punches, we generate a bold, Pe ae ae ee eer aa ee ee ee ee eee ee ee ee ee ee) up-to-the-minute breaking news. Knowledge is power! MD is outrageous, MD is controversial, MD is credible and MD is Ione a Re en ee i ee Me Olympia Dorian ‘Blood and Guts’Yates has joinedTeam science in humans” Does he belong here, or what? RE eee ue ee eel) a a Ser a ea ‘We are introducing two new chemical enhancement ee a ue ee Reel a oe ee} eae mn ere rie eat amr Reece’ ee eg ees ea ae es ee ee en eee Rem coos ere ee ay ee eae Coat ei Peo een ka eee ec ad Porc in SPREE PR eon) Ce ea ney higher level and improving the eae a nee eae a EE ee} Pee eee Praca eres Eee a Roeser tgsucrs eee Dee ‘on our team; he brings solid research and many years in the ‘and “Anabolics Q&A" on page 336. eae en a) ere ee aU are Ne eee Ree sere eee eee aera ete a coe er reader questions, “Clinic” is a col- lection of questions and expsri- ‘ences encountered by physicians Reece cee tee athletes and gym rats. Cae ene sy ore a aero pce) Se a eet es eens Pea ies eee Re Pet tore eae ces rae ee Preece Preece) es ey era ea RCE ees Niemen enc ieee ea! DR ena . Cee er ce PT) Rae ea accPee a ea ea y eee ieee er a erence eee cum corer ioe esta eal MAGAZINE eer ane cece Clee ae eke ELT ea eC} pede ee Tee ay Senior Science Editor hook up with Charles Glass, the trainer of champi: Robbie Durand, MA eae ee eon rece eee Seer aoe) nae Retneecca haa ee ee ne Sr ue) rumors’ that circulated during his long ill: Pea cd Ce Cy Ce oy ae eae as ee eae ‘who came back to life after batting double pneumonia. Uae ee Peco er Lea ae) page 194. In this first of a series, we zera in ee Cae eat) eae ey SC eas Pe eer ee massive and ripped! Chad describes Dennis’ evar neers ee ae a ee Charles Glass and Kai Greene team up! In Re eeu eran Prose rs See eee RUT Cet cl Pkerureend reve eae pre eeiecas tions, the new tech- oma tat Kai's chest size, and rapes creer’ ete eta roraceemae ee Suan Cee een eee ‘Managing Editor Angola. Frizalon Creative Director Alan Dittrich, ut Associate Editor ‘Alan Golnick Associate Art Director phen Kalbaeuk Assistant Editor Louise Powel Contributing Editors n Calker, M.D. Thomas Fahey Ph.D. Dan Gwartney, M.D. Executive Assistant Michele Gampel Photographers Chief Photographer: Per Bernal ike Yurkovie, Dan Ray, Bill Comstock Mustrators Bill Homiton, Fred Harper, Jerry Beck Advertising veriising Director— Angela Frzalone (239) 496-6 Corporate Office 93-1151, 631-7 Circulation Consultants Billman & Ralph Pericelli fe eee aX) CRT rc an eet oper rea ¥ cere ee eee ne Se em CoC e En ee ete any eRe — aN a ee a) bs Prt cane ean ete? cn a Pda kc ee nen een asc go RY a2 Pei ang arinS Dee Te eae nd mp 29Props To Guys In “The House’ Ponce ri eee et net Pe a teat Evan Contopani and Trey Brower, by the eee ee eed cree ee eee ene a give them much attention until your maga Zine gave me a closer look atthe kind of people they are. Keep up the good work, eee ec pee see nears A Quality Product ee Smee cok ag ea era ee tec Leer Pie ee ae Crees Ce eee ea eee eu program. | have turned many other students on eet ec Regn eice ad See es Sere one stent Lea cat Leal) ene cs Renee PCE gece cs Cero a ence LU ree et ee nd eer ees cree) eres Pe eet oeed ee ae Eee een please with sugar, cherry and Seu a ee ed eae) Cas Oe In Iraq, Reading MD My husband Doug is currently stationed in Iraq and is an avid reader of your mag- azine. Each month, | pack up MD and ship it over. He's absolutely ripped, a personal trainer and on top of that, he disarms bombs for a living. While in Iraq, he's taken ‘some soldiers under his wing and put them on liting programs in between his two- Senn ec ude eg Pen a eres dee ree gk an Ye ea ‘excellent job. Before he left for Iraq, he received the Diamond Sharp Award (ne was ‘one out of four chosen from the entire base) for his example in serving. Doug wes peice goat age me tee aCe en Air Force in Iraq recognized him for outstanding service. Doug always manages to stand out, but he's so humble about it. The last time | talked to Doug, he said his goal isto leave the world in a better place than he found ne en ne ta ee ee ee cP) OS eae}and SAVE up to 50% may AY eda TLL ibe ere Penner tit ONLY $49.97 TWO YEARS ONLY $79.97! y WE HAVE THE <=] ey FORMULA! Entertainment, humor TM TERY, |People = Team MD brings you industry sightings from all over thi e Ce eee eee i Ce lt CoC— Ay v7 eg es | gads g = & = = a S Z = E & =i 0A MON ‘BOUTY BUND SAN RAFBB Figure Pro, Ohio : 3 LyTHE GOSPEL ccordingtoLEE Eveoae ere eta Creer etree Conant eee See ee eee ecto compete in the Australien Grand Prix in March. Now Iam Peer ethene eee eee et ‘upset that I waited so long, and also that bailed out of competing. coer et eres enreee earetn ee enes ‘done, rather than get the problem fixed right away? Simple— I did- Seen nt eet peer ar ieee the meantime, I trained as best could and planned on malig my ‘comeback at Tony Doherty's show in Australia. Getting ready for a peace nes eee eee eet ie Peer eee ee ee ficult tht it pretty much seems futile. ‘People think Ibailed out because my right biceps was shorter eens eres bother me, even though it wasn't very symmetrical It all came down to how the injured biceps felt— and the pain was Serre erent ee enn eet cere et a eke een een tenes So I finally saw Dr. Osbourne (no relation) on Monday, February Sth, He said I could have the procedure done on Wednesday, £01 said absolutely, let's doit, He did a great job repairing it from what I can see so far. As far as competing, ee ee ee etn rt rete ee eee am not ruling out the possibilty of competing later this year. If all goes well, you might see me up onstage in 2008, But my top priority needs to be full recovery of the biceps, however long that takes. CRC me my monty (What? You Thought It Was Gone?!) Someone recently had an idea to start a month- Pe Ra ete Dee ar ROR ey Re eee ee ty could measure their arms, legs, or whatever. Then, pee eet) Ca omer maser ey Paper pec neerre) Sa eee) Peers nae Pe Ts Seer meer Se eee once Peete era Ted ee ens Cea ete hed od Peeters Perron na Pee en nes ete ean nena cee actually be a good thing to do, because | am sure a lot of Cee A ee eo) the guy is, nobody's arms are ever anything less than 21 eee eee eee ee ae at ee eter eee est eed Poe ea ears co) Se ee ing fans get way too caught up in measurements and for- Pee ee ee ee ec esa Coen eee nee tt een ears ee ee ean) just as good. But what if @ pro has a 19-inch arm with Ca eee noe) Pee REE) Peace) eee a eed Those two arms are tech Deuces ee es See een Peet) Cane een eae) Reece ae Paes ures PT Ts Cooma eee ea illusion, so weights and measurements really don't mean shit. So | say go ahead and measure away. It would be fun just to see who's lying. Put guys on scales, too, Cee eee Cd much they weigh. And if they refuse, you can be pretty sure thoy have been exaggerating Just keep the penis out of this. If any dudes out there eee on eee ac) Pett — Cae ae mEee eer RR BCT Se ee De eee ee eee ee tor ecm tet oe! Se ee ed pee se eee ee eae Te Sous eran etter cece te erty Dee eae ees eee ay eco eS [ene eens suspicious all of a sudden, as if he Sree aes ‘Also, he's in dite need of calves, But T ai cae Pee res i 4 CE eo ~ be are enreninne nereneenis ence Ea Cy penta ec ee eens ing to grow. You only see it when he pene erent ety coon EB Coser coh eee eet eet Pere nee ecenenn pene eee etry eared Peete ener RCO CUCR CHET 1 eer eer Pe eee eee eed Peres eee ea See ce Paes ones een as See gee Diet metas tet ga Cone tener ene PIP CCB tld eee eee oor t og Pee teeter) ‘him again and also good to see he still hhas the famous midsection that Sooo Doe Cro rd eee eo Sone ag eee Be Depo ease eso NSIC ory Se ea ee oe eee Crea Cee ee eaeee teens eae eee Tt Cuca? KS a aS DR Core Cod oegreeer nt rrr] Pee energie kidney problems and was on dialysis for eens erty Seon nk see eee ener nen rs body and his life, but that’s my two cents DR ed alow ed SEE Snr gp Oct reereneneeerr ene errno ery ee ees Perna eee er res coer cere men rents Poe reer eee ees MCR ces cinco te td eee ee ene Tet ee eee ete eens he had showed up lke that, even Silvio could have eee oe een eas ee ee een force eee ter Pee ceney a ars poneape nero Deseret SESS een wep nis erie aioe ‘Assuming these are implants and not the result of ieee ee gl leet Cregeen Set eo eee Cee ys net etn tet cr eee er eta ener Preonennnarren er nne rere er ‘these testosterone-boosting supplements show some hot, halenaked chick with bedroom eyes and her mouth Benepe ee sa ae ee ee eee ene eee ee ete een peneney eerenehpeger gt red peepee mee senr noe er eres PRT er ee eee eee erect perce ere eer ty poemenn een Tron enytr pe nee ic eR EAS ni Se eee eee ee ee) Pere Se PE ei is over the head with your double entendral Ub, maybe DO Ee es eee SRLS aL og See neon seer eee some farming magazine, would I see an ad for organic eee eee eta ere eee! LTTTHE GOSPEL-ACCORDING TO LEE OC Seeder a cera tetT] Se ee roy have a field day with this one. “Alex Rodrigues’ reputation eater seer eves Se ee et eres eee ete tek eee ee Pane cmnnU Ufo eeueenan One ens Taree ere errant substances’ while playing for the Rangers from 2001-2003 ete ge emt eee se rere ey eee ee te eer ae eee eee eee eee cra, to ome degree,” President Barack Obama eaid during Fear ener nee eer aan perenne stem ser Seer renee errr an pe ee ee eee eee ts Se ee ea seasons, because “I've proven to myself and to everyone that I don't need any of that.” It should be noted that he ‘was just one of 104 samples fiom players taken in 2008 found testing postive as a survey of sares by MLB, to case ee ee eee results were never meant to be made pubic ‘Alex had this to say about why he decided to use drugs: part ofthe reason was the heat in Texas. Having lived there myself Tcan attest to the fact that it gets pretty fuck- neem terre stenteseae torte juicing! revere ee eee er Peet eeetnn trent k eRe ee ota eeeretere street eens day," Rodrigues said. "And I did take a banned substance pre eniee Se eee egos rx ee eee eee ne een eta ett Let een Sere sto ‘the team. He claims he Peco pret ss Soe eee Ee eee eee Cee Peers ents Serene nearer eee asec g betrayed. [feel deceived by Alex. He assured me that he See ee ae eC Poca ‘And of course, this situation is so important that the Fee ee oe eee Crete Leo eee eee cee acy Se ede ee re eee oe ego eee end he thinks A-Rod should get a special invite at a congres- eee rene fee en ate en eas Ete tante eae reas een esky Cee eee een eer ee eee pe See Ege ees ea Pe rage oe teeta cd pee teeter eee ect reaey De oe) Cee eee eee eg toes ‘ng whether to indict seven-time AL Cy Young Award-win- pes eon ee eed a congressional committee last year that he never used eee ee eee ce Ore rd poe g Pee een ee eran See eee eter eto ots ee es was happy. Now this comes out, and lo Bert ene ee eee oe Se ee ea eens ee See ee eed ees oes eae ac) en ee eee is Peeeneer rece teeters eee reer ere eee ears eet as alot of them were just naturally able to Peoer tree erent ens Se as eet ents ‘on stuf, but there are some who aren't! Ce ee red eee ote ert Seemed tes enter creer tet ns eee ss ete ancy ean eres eT ReGen ay Pete ee et peer eee rer renee ened pooner pee eee Coe eee ony ener rts ee eee tard Peer err ects ree eet Sao eee eee eet ee eee oe ere et affect youth— not the ‘bad influence’ of ee es eos Perera eee Cee ee ea erat orn ate to January, and never watch ESPN. Stop Ce ee pooner erte ns seen td eee sneer ees a) Oa uae meTHE GOSPEL-ACCORDING TO LEE eT A A ened aerate Mee te ete ete et gee eee Cee een Greene in hin final four weeks leading up to the Armold Classic. You watched him tein end istened to him dicuss the vas fous physical and mental challenges he was going through, But rather than be grateful fortis 100 percent free feature ‘that you would etherwise have to buy someone's training DVD to ee, threads started popping up complaining about the poe eee et eee een ee ee eee tees ee et et at ee en ee eee scree Count Your Blessings and Show Some Fucking Gratitude ‘You simply can't please everybody at the same time. Who cares i Kal is an anatomy expert? Nobody ever said he was ‘doctor. He knows where his various muscle groupe are and he knows how to tain them. And sure, his form can be a bit see ee ee ae eee ee eee eer ere! ete eee ee net ee eee et eee ct ree Ce ee eee eee eee ee eee) the top pros than fens in any other sport do. You would think they would be happy to have something ike this. But you Pe een ane ee ete eee ee nee ee eee Cece eer ae Not To Be Confused With Octopussy Coren eed cree ee eee eer ie eas plots in the USA. Nadya, who happens to be a single ee ere eer cnet ny errr Be ane oe nk aged ea esa rere eee te eet Peete rete petro aerereenee erent Renee cement ere nent eee eee ee ee eee ad eee ere een te er en arenes A eee nye ceeeronnegeeettres cree eee rte sured and five months pregnant with quadruplets and is hospitalized at County-USC Medical Center. At least eee rere ee tek Cee ee Eee vaste Pesce kee testi eee eee ee eee eter a ee ee een e PT emer eeny Cents ee rey ete with tons of paid staff to help her with her brats. So now oes een eet sad ere r eet ett eee cena ee eee ens eee eee ert ered Genrer tr) haven't seen any news about where she got ets ea ‘some suger daddy paid for them, won- earner neers reer ante rere eet ee eet en erent Seems eet ret eer ere ce ste no pee cnerer enn any (eens Fae eer ener nn eerie yy ere rere | Cy Oa ae me)‘SPONSORED THIS MONTH BY: MuscleMeds uscular development.com Pa ead a long strange trip it’s been... ee ee aaa rT end Cee ee tea ee eee ce ee a) Se Preeti Ge Pi Uns ved “In ight of recent cr Cg eau cng Se eee ee) ets fcc) Dave was hired two Wee eee een ieee cues During the first year, he was instru- eer ea ae Daa eens ete eer eee et eee gees Dela Pees endorse and promote this supplement Tete eae ed Peed eae) een ee eens Deen toate Cee eee a time was being spent on increasing Perec ee nas) Senet ncaa De eRe gts ‘were very much appreciated, and they Ree ee eens Editor are full-time positions and ee en ee nee Sen eee ee ren) offices for over one year, which made ree eee eet ee end ee ec) See a eee NCC es eee ea employees and will continue on that Pee ate es See eae Tey er ree a ed er RT have only had the best interest of Oe ee Pee eet eee ees Seu Eu ca) Eee oa NereMn ec) Robbie Durand as the new Editorin- Cia eee ble scientific knowledge to the site Pe neg rca ese gees excellence as Muscular Development magazine. Robbie wants very much PO Cae a team success. | hope you will wel Pe ee eine CD Cee eee oe eee aed eee ene ees Pore a Cen eed bodybuilding magazine and web- ee aes , afer Ela STaTeMmenr Greener eee eee ee es Pe cn! Peete ean erage ML) aa ns tier and musculardevelopment.com erence itt Ee a) ere eee en most respected experts in the indus- roe ete eer) Dee ae aa eee Eee} eee ens ora Pm a ae EN SLY ot ean aan Rissa Bore ae ae Cran PZT) “LET ME JUST SAY THISTO Sree art eer) WAS MORE HURT BYTHE FIRING OF EV Ea rd FANS... HE LOVED BOTH DAVE & eum a ea) eda Sane U aN RCS Cou a EN) See tose ie Fie Cars ee ante eer rn THE LONG RUN, THIS IS A GOOD SEIN Ce ONT ED Per eg ne Rei SEEN E STI oe} Reem END OF THEWORLD, JUST A NEW CeO L RD era ara 7 BLECHMAN IS MY FRIEND AND Pena toc ae POPU ed Realy eG Pater UP Ena hg can eT Ue soa tea ee Sean ee a as Pee ara Conger EI! PO ea eg Cream a Mcun ceo cu} PCN PU agar SON aa ett [letered (or eae eed 66 mD Ca ae me)musculardevelopment.com oa ny ceiey reer) a eer Deeg es Caan eens neat Perea Peer sc} them both as writers and for their Cen een Moray Siete cet) Cee eRe nau ee) Pence on een Cm ace ee} DRC mcs gurus, nutritionists and of course more Gregg Valentino. Gregg will Cee ener ae so as the online editor, Gregg will eS ens enc Meh rare} community and | will do everything eee Sea ea even na Muna cs COC PROS a} See ad ee a one) See eee) Pacer ene ee EC Ca ie ea eee ee ena SHAWN RAY POPC ES SAE Rear ee Sen ete Cee eer ee eens Eat aU een Cee M Ie ec ed ee rece ees mane ena Peau ce Ee aCe! Pee een) Petree Panera ee eu Ceri aney aoe eae eee eee cee) Pero ala Deron Oe Sener ee rian) don't believe in doom & gloom, Deer See eee) ee ey ee LCR Lg ee oe ier ees Sc ang entire career of 17 years, as they Oren ea aa err acne circumstances, to the betterment of my career path. Dave & John with. reer ors ot Metts itis they do and | wish them (oon ry ean Cara Preeac cet COCR pr) eke) CoCr Ea) eae Cie ec Pee aT rear) Peer eee eee ere ree Pee ae een Ue ee eRe uncue) Nae ra eee CeCe Cea body? amore Oe Mag Gaon CL) FEWTIMES... GREAT GUY... GREAT [eCards Pete Sele Ned IS DOING... SO ITHINK GREAT OTN eG econ eae Pala tore oo ten igs eae CHANCE... ITHINK oer) Senay) INcSz Nelo crane) BOTH KNOW THE Poa CT ensen MEU en Oo aty STAIR clot aT at get hte ed ALL CAPS & PERIODS... IT eas ee) DO Lar) Bere LCT Peon aL! eee POC Tey eeu) tie) Pea Peete Get each) Pe Ce Eeey en ee) Pee ny Pi cen Denes ea eC aCe PE Sr aes rr ee See Tod us and what lies beyond us is pee keke! within us"... “Try not to Pee eat arg URS Cun value” — Albert Einstein ea aL aa aT (mode) SE Nate a aed Cre nea To ee COO ea Nae Carer) Pree rere ea) Oise ee aa Pee creas ree ar Parma a Lorre ec a Tee ec mS Tey ore CAN OPCML Cac ai ROL aa aL See Wu BON Nee GN eam aie agit ee ee aa eT Rene Coan aoe Pe arse Cae tery Ro oad CM rt anes Co Car ae mee)musculardevelopment.com COE TILT Ie Lg Poe ee ee hea PA a eee) Cu ay eae ee PSN eee ea Ne eee eeeart ed deur eee DO ea Ore eee UL Se a pled-up heap on my bedroom floor tomorrow morning... St ee eek Pe ee at a eee Pee ee eee enor vies RIEDTO A GREAT GUY SHAWN BELLON, ALSO FEATURED Cte ae oa eT Sead nerd oe Ce Competition Weight: 130 Pe es Sa ae ere od een acd Favorite Quote: "De unto others as you would have cee a rd ee eee a ee oa eae Your host asset (Body part: Biceps er ee eee eee Cer eee ee ears Cote ee ocean) ee ee eee) ee ee) De ue ret eee ee (| pee en See ey A ns) cA. ae er eek eed ee ee wan ne) SEM eo ee eee ody Se ame proce tec oat el acne aLe RT hte ec ee ed or ee ee ete ee) JUST CAN'T STOF | BETTER QUIT BEFORE SHAWN GETS Ceo een le Fe eet ee cts mind”... No one will ever know that you've had a loboto- my if you wear a wig to hide the scars and learn to con- ‘trol the slobbering... WINK ey Cea ad Coe coe oy eer See ey ing since age 11; former ese) Ce ey ee eek areal Seal (4 generations of freaks) Cee Cee Cone ees ord workout routine and some Ce a) eee ne ny eed eee eee) ee ees Pee Preece Ce a Picea en ear) ce ea Pte eee Sener) SE ee Se ee as ing his abs on hanging leg Cee eee string curl. This guy is such a joke and yet walks around like he ce eA eee TN LITTLE DRAMATIC... 7ITO, GET ME SOME TISSUE, | GOT A TEAR IN MY EYE... Earth ie full. Go home... THANKS, Ester aur ns ‘**** AFTER READING ALL OF THIS NONSENSE | Cora ee ee eed Pt el an eco ac ate HERE AGAIN NEXT MONTH... GOTTA GOTAKE A SHOWER, | ae ao um ee cee Ca ey Lae Pree Oa eae me)musculardevelopment.com O00 cartes his month has seen a testing time for the 600-word essay contest— but the future ofthe contest is secure. Rest assured, we are here for a long time to come! This contest has become its own entity over the last couple of years and has been carefully nurtured by its foster caretakers:The MD Community. We are now adopting it permenentiy and keeping it at hhome in the best bodybuilding magazine in the world: Muscular Development Here, then, isthe latest winning article, written by a worthy first time winner called YukonCrazy. Congratulations! To Be Or Not To Be? ‘To he or not tobe, that ie the question. Being muscular ie not something that just happens. Its a choice you have to make for yourself, You have to make the choice to go to the gym everyday. You have to make the choice to lift those heavy weights. You have to make the sacrifice For the few of us who get, liting weights isa release, ‘a personal voyage, ‘my sanctuary. The beautiful thing about it ing weigits, for me, is what occurs underneath my skin. Because of my dedication, my knowledge, my drive, [can create some- thing that is completely unique—a muscular, leaner, healthier version of me. All you have to do is choose. ‘To he or not toe? Ihave chosen to he, ‘That simple statement is what leads me to paraphrase Hamlet's most famous solloguy for us, the bodybuilders. What more could a bodybuilder dream for than to be Mr. Olympia? ‘Tobe or not to be: that is the question, Whether ‘tis nobler in the mind to suffer ‘Through the diet and pressure to be your best, Or to take arms and legs and make them huge ‘And by building them, love them. To eat, to sleep; ‘No more} and by a sleep to say we end ‘The musclo-achos and the thousands of reps ‘That the flesh conceals, 'tis a consummation Devoutty to be wish'd. To die, to sleep ‘To sleep: parchance to dream, ay, The Olympiat For in the sleep of death what dreams may come ‘When we have sacrificed everything to he here Must give us pause: there's the respect. ‘That makes us reflect on so short a muscle-building life For who would endure the pain, pleasure, and pressure of time ‘The haters are wrong, you have made it, you have succeeded The pangs of despised fat, water, carbs, the hodies delay The isolation of the gym and the burden of the weight ‘That patience has a sirengt of its own to help lift ‘When I, myself, have no desixe to get through this rift With my bare body and only trunks to wear ‘The grunting and sweating is over as well as the gear ‘To lll yourself now before you give in to death ‘The undiscovered person to which you have bourn No winners come in second: never second-guess: your success And makes everything worthwhile, the time has come The stage is set, but the outcome know not of? ‘Vinus conscience says Ihave done my hest on this stage ‘And thus the sense of accomplishment, completion and competition Thave become a bodybuilder— something Tnever would have thought ‘And energizes me with great joy of living in the moment With this they say, and the winner is and everything goes, silent And you win the name of Mr. Olympia. Save you ‘The faix judges, thank you! As the applause fades, the Jights dim ‘May my body be rememinered. Wow! After reading that, you have to be impressed! Never in my wildest dreams did | think that someone could turn Shakespeare into a 600-word essay. We were all forced to study Shakespeare's works during our schooldays and no doubt the ancient words and outdated stories seem irrelevant, at frst glance, ta our modern lives. Yet when you think about Shakespeare's stories of tlumph, tragedy and love~ there is something almost familar. In bodybuilding, there are always heroes and villains, ‘great comedic characters and often @ love interest, to boot! If Shekespeare were alive today, I'm sure the trials and tribulations of life as a bodybuilder would have tempted him to write at least one play set in our erazy litle world, in writing this article, YukonCrazy has managed to merge classe literature together with bodybuilding in a most unique and impressive way and with all the twists and tus, tragedy and comedy Muscular Development has seen in recent times, It seems fiting that this article has been voted the winner— i leads us into the new era for this contest. 72 mpDon’t Do Cardio and Strength Workouts in A basic rule of conditioning for sports is to train the body the ‘way you want it to adapt. Bodybuilders don’t run 80 miles per ‘week, because it causes undesirable adaptations that don't match the requirements of the sport. The prin- ciple of specificity is nothing new to any knowledgeable bodybuilder, but ‘the underlying physiology has been a mystery. A fascinating study by Vernon Coffey and colleagues from the RMIT University in Melbourne meas: ‘ured the biochemical activation pathways in muscles following ‘weight training and endurance cycling. High-intensity muscle con- tractions, sich as ocours during bodybuilding or weightlifting, pro motes muscle strength and growth, while low-intensity, prolonged exer- cise, such as distance running or cycling, builds muscle cell mitochon- dria (cell energy centers) and pro- motes endurance. A cycling workout activated a biochemical pathway linked to improved muscle endurance (AMPK-PGC-1alpha) and depressed a pathway linked to mus- cle hypertrophy (Akt-mTOR-S6K) ‘The reverse occurred following weight training. They found that doing different types of exercise in close proximity (e.g., weight train: ing followed closely by an endurance workout) interfered with the adaptation to both types of exercise. People adept to varying types of training best when they do them on separate days or at least at different times of the day. This is an important study for bodybuilders, power, and endurance athletes. (Journal of Applied Physiology, in press; published online January 22, 2008) 74 mp By Stove Blechman and ‘Thomas Fahey, EdD German Volume Training ‘Most bodybuilding workouts target key musole groups and use relatively high numbers of sets and repetitions to build muscle mass. Beginning body- builders often do a total body workout 2-3 times a week that stresses the major muscle groups. Advanced hodybuilders typically target one or two mus: le areas per workout and train 4-5 times per week, Australian strength coach Daniel Baker described an exhausting concentrated training method called German volume training, It bombards target muscle groups with 1-2 key exor- isos for 10 sets of 10 reps at about 60 percent of maximum effert. For exam: ple, a leg workout might include 10 sets of 10 reps for the squat and 10 sets Cf 10 reps for log curls at 60 percent of maximum effort with 20-30 seconds rest between sets and alternating between exercises (ie, squats, rest, leg curls, rest, squats, etc). This workout causes large increases in heart rate, so i elao hes cardiovascular effects. German volume training is not appropriate for athlotes trying to gain strength and power, except as a conditioning method during the off-season. (NSCA's Performance Training Journal, § (1): 10-13, 2003) Power Training Best for Increasing Muscle Mass in Older Men Pople loca muscle mass as they age (sarcopania), which results in Gecreased strength and power. Men lose 20 percent of their muscle mass between age 40 and 60. By age 70, most people can’t lift 10 pounds overhead. Sarcopenia graduslly reduces mobility and quality of life and increases the risk of potentially deadly falls and fractures. Brazilian scientists found that power training (lifting weights at fast speeds) is an effective methed for increasing muscle mass, strength and power in older men. They compared traditional speed training (2-3 seconds concentric (push); 2-3 seconds eccentric (recover) with power training (1 sec: ‘ond concentric; 2-3 seconds eccentric). Increases in muscle power were 3-4 times greater in the power group than the traditionally trained group, Increases in muscle mass and strength were also marginally better in the power-training group. Power training Is an effective method for building mus: le fitness in aging men. (International Journal Sports Medicine, in press; pub- lished online February 2009) www.musculardevelopment.com May 2008Rest Interval Between Sets Has No Effect on Strength Gains Conventional wisdom among bodybuilders and weight-trained ath- letes Is that long rest intervals between sete are best for gaining strength, and short rest intervals are best for building muscle mass and endurance, Brazilian scientists found ‘that rest time had no effect on strength gains in beginning weight ‘trainers. The program involved 2 sets of 8-12 reps for five exercises, prac- ‘iced three times per week for 12 ‘weeks with either 2 or 4 minutes rest between sets, ‘The results of this study probably don't apply to experienced weight: ‘rained athletes, Training increases the capacity to push closer to maxi mum effort. Natural inhibitions against intense muscle contractions decrease with training. Experienced bodybuilders have conditioned their ‘muscles, joints, tendons, and nervous systems to exercise more intensely. ‘The ideal vest interval between sets has not been determined scientifical- ly in well-trained athletes. For exper enced weight-trained athletes, con- ventional wisdom is probably correct, (Paper presented at International Conference on Strength Training, Colorado Springs, 2008) Exercise Order Has No Effect on Strength Gains in Beginning Weight Trainers A time-honored principle of ‘weight training is performing large muscle, compound exercises before small muscle, isolation exercises, For example, most bodybuilders do bench presses, incline presses, and military presses before curls, triceps extensions, or deltoid raises, Doing small muscle exercises first would 76 mp limit performance during lange mus- dle, compound exercises. Brazilian researchers found that the order af exercises did not affect strength gains in beginning weight trainers. A large-muscles-first group did bench press, lat pulls, biceps curls and triceps extensions, while a small-muscles-first group did the ‘exercises in the opposite order Baginners ara not the same as expari- fenced weight trainers. The results of this study might apply to a beginning ‘weight training class, but are proba- bly not applicable to experienced ath: letes. (Paper presented at International Conference on Strength ‘Training, Colorado Springs, 2008) Weight Training Helps Reduce Resting Blood Pressure Regular endurance exercise reduces resting blood prossure, but ‘weight training helps too. Most stud es show that zecreational-level ‘weight training decreases systolic bblood pressure (higher blood pressure number) by 2 percent and diastolic pressure (lower number) by 4 percent. It works by reducing resistance in the bblood vessels, inbibiting tha sympa: thetic nervous system after exercis (aght-or-light system), enhancing the health of the cells lining the blood vessels and modifying hormone sys- tems that regulate blood pressure. ‘We have less information about the effects of intense weight training con blood pressure. Systolic blood pressure can exceed 400 mm Hg dur ing heavy squats (120 mm Hg is nor mal resting systolic blood pressure). Heavy lifting can increase arterial atiffnese, which could increase rest ing blood pressure. We need more studies on the effect of strength training in advanced weight-trained athletes. However, moderate-intensi: ty weight taining can help reduce resting blood pressure in most peo- ple. (Strength Conditioning Journal, 31 (1): 39-38, 2009) By Stove Blechman and ‘Thomas Fahey, EdD The Many Faces of Variable Resistance Training “Humans have used constant resist ance training for thousands of years, Historical records tell of ancient sol diers and athletes lifting heavy stones land objects for training and teste of strength. During the last 125 years, innovators such as and Arthur Jones introduced the concept of variable resistance training that changed the oad during the exercise. Variable resistance alters the training load with cams and levers, and chains. Variable resistance machines revo- lutionized the fitness industry by ‘making strength-training accessible to more people. The machines are safer, less intimidating and more con- vonient than free weights, but they restrict the range of motion and ere Jess functional than free weights. Combining chains with froe weights has given athletes new tools for increasing strength. However, we need more research to determine the effectiveness of this popular training tool. (Strength Conditioning Journal, 31 (1); 50-64, 2009) www.musculardevelopment.com May 2008D Why Are We So Fat? "Far people aro on the top of the hat of disgusting outcasts in cur society, yet ‘most Americans are obese or over ‘weight. Clearly, people don’t want to be fat but can't help themselves. Eric Ravussin and J. Galgani from the Pennington Biomedical Research Center in Louisiana discussed the complicatad ‘mechanisms regulating bodyweight. ‘Weight control involves more ‘than balancing food intake and energy expenditure. The appetite control center in the brain is sensi- ‘ve to specific nutrients such as car bohydrates. Total body glycogen (stored carbohydrate) in the liver and ‘muscles amounts to only 400 grams, s0 ‘small changes in carbohydrate intake can influence appetite. High-fat diets, for example, increase hunger and food intake because the brain perceives the nutrient imbalance as carbohydrate depletion. Factors such as the capacity for fat use, daily physical activity, recre- ational exercise, sympathetic activity (Gght-orfight system in the brain) and genetics play important roles in ‘weight control. Understanding ‘these complicated mecha- nisms is the key to overcome ing the obesity epidemic, (intemational Journal Obesity, 32: 8109-8119, 2008) Do High Sugar Diets Cause Obesity? ‘Americans consume about 300 more calories per day than they did 30 years ago, much of it in the form of high-sugar soft drinks. Soft drink manufacturers in the United States increasingly use high fructose com syrup (45 percent free glu cose and 5S parcent fructose) as the main sweetener, while companies in other countries use mare sucrose (table sugay), Dutch researchere from the University of Maastricht, in a review of literature, conchided that little evidence exists linking high sugar intake 10 weight gain. Diets low in simple sugars 84 MD RESEARCH che (ow givcemic index) were not related to low body fat in people who were not ‘uying to lose weight. Infact, body mass index (a measure of the proportion of ‘woight to height) is lower in people ‘who eat more carbohydrates and less fat in their diets. However, some evi- ence link diets low in simple suciar ccalorie-restricted diets. The link between high intake of simple sugars and obesity, if it exists, is small (Obesity Reviews, 10 (Supplement 1}: 23, 2009), Thermogenesis Promising Target for Treating Obes The body is @ ving chemical factory that converte food energy inta other Kinds of energy required by the cells. Energy released from the breakdown of food is conserved in chemicals that fuel ‘muscle contraction, protein synthesis, By Steve Blechman and ‘Thomas Fahey, EdD body fiuid control and nerve impulses, ‘The system doesn't work very well because most of these energy conver sions ond up as heat. Colle contain chemicals called uncoupling proteins ‘that prevent energy conservation and increase heat production—a process called thermogenesis Recent studies found that adult humans have significant quantities of brown fat, which has a large eapacity for thermogenesis. Researchers from Maastricht University in the Netherlands led by Sander Wijers, in a review of literature, conchided that stimulating thermogenesis with drugs might be the key to hamessing metabe- lism and controlling the obesity epiden fc. (Obesity Reviews, in press; pub- lished online December 2008) High-Casein Protein Intake Increases Energy Expenditure and Cuts Appetite ‘Sports nutrition research is having a ‘major impact on athletic diets end per- formance. Until recently, nunitionis:s viewed specific nutrients as litle more than fuels or building blocks for pro- teins or stored energy. Recent discov- tries showed thar dietary composi- tion influences biochemical pathways ‘that cause increases in muscle size and growth of cell structures such as mito- ‘chondria that improve endurance capac ity. It also influences metabolic ate, dhunger, and satiety (feeling of fullness), ‘A Dutch study led by Ananda Waelen from Maastricht University, found that people eeting a diet high in ‘the milk protein casein (25 percent of calorie intake) increased 24-hour metab- lism (calorie burning) by 26 percent, promoted a positive protein balance and ‘increased fat use, compared to people eating a diet containing 10 percent casein. A high-casein diet also increased satiety by 23 percent Based on the results of this and other studies, a good practice for bodybuilders is to consume fa supplement containing 25 rams of protein before each major meal (eg, www.musculardevelopment.com May 2008nonfat milk and protein powder), This will promote fat loss, while stimulating protein synthosis. (American Jounal Clinical Nutrition, 89: 1-8, 2008) Moderate Protein Diet Helps Sustain Weight Loss ‘Ninety percent of people gain beck ‘the weight they lost within a year, Two-thirds of Americans are obese or overweight, so many of us are chronic yo-yo dieters, following an endless cycle of weight loss and weight gain. These people would be better off stay- ing overweight than constantly increasing and decreasing weight. Donald Layman and colleagues from ‘the University of Ilinois found that people could sustain weight loss and promote long-term positive changes in body composition and blood fats by increasing daily protein intake to 1.6 grams of protein per kilogram body- ‘weight (the RDA for protein is 0.8 grams par kilogram hedy weight). After 12 months, a group following a diet with moderately-increased protein content showed more fat lose, lower blood triglycerides (fat) and higher HDL (good cholesterol), than a group ‘eating less protein and more carhohy- datas, Increased diatary protein pro- motes long-term weight maintenance and improved body composition, (Journal Nutrition, 139; 614-521, 2009) Acupuncture Has Small Effect on Body Fat Few people are successful losing weight through diet and exercise. Most don't have the time, self-disci- pline, or knowledge to sustain a long: ‘term weight loss program. Not surpris- ingly, many people turn to exotic alter native medicine techniques, such a¢ acupuncture or hypnosis, to help them ose weight, Using a statistical technique called ‘meta-analysis, Korean scientists pooled the results of 29 studies on 86 MD acupuncture that included a total of 3013 people. They concluded that acupuncture has a small effect on ‘woight loss, The average person receiving acupuncture treatment lost between 2 and 7 pounds, with mini- zal side effects. However, these stud- ies were hard to evaluate because ‘many had poor research designs and hhad difficulty establishing valid control groups. Acupuncture has a strong placebo effect, which means that it helps people lose weight by the power of suggestion. People pay a lot of ‘money for treatment— they believe it works, so it does. (International Journal Obesity, 33: 183-196, 2009) Resveratrol May Explain the French Paradox The French have one ofthe lowest heart disease and obesity rates in the ‘world, in spite of diets rich in butter, choose and meat—a phenomenon that cientiets call the ‘French paradox.’ Red wine could be the key. The aver- age Frenchman drinks more than 20 liters of red wine a year, while the average American drinks only 2 livers. Red wine is high in resveratrol, which. acts as an antioxidant to defend the hhedy against destructive free radicals produced naturally during metabolism that are linked to aging, DNA damage and immune system suppression. Resveratrol also has positive effects on fat and blood sugar metabolism. Katarzyna Szkudelska and col- leagues from the University of Life Sciences in Poznan, Poland found that in laboratory cultures, fat cells con- verted less giticose (sugar) to fat in ‘the presence of resveratzol. Also, fat colle released more fat in the presence of adrenaline and reaveratrol. This ‘could mean that increasing resveratrol intake and boosting adrenaline pro- uetion through exercise could pro- ‘mote fat loss. The study showed that regveratzol could be an important ‘chemical in the fight against obesity. (Journal Steroid Biochemistry & ‘Molecular Biology, 113: 17-24, 2009) By Stove Blechman and ‘Thomas Fahey, EdD Protein Supplements Promote Weight Maintenance Better Than Carb Supplements Substituting protein for carbohy- rates in the diet is a simple way to lose weight and keep it off. Dutch researchers from Maastricht University found that following a 5- to 6-week energy-restricted diet, people given protein supplement: (25 grams of whey or casein protein) were able to sustain weight loss better than people consuming a high carbohydrate, low-fat diet, supple: mented with carbohydrate (mal- todextrin) ‘The protein group sustained fat loss better and showed superior ‘blood sugar control during the main: tenance period after the weight loss diet. Whoy and casein protein worked equally well. They conclud- ed that low-fat, high-protein die:s wore more effective for weight maintenance than low-fat, high-car- bohydrate diets and did not increase the risk of diabetes or heart attack, (International Journal Obesity, in press; published online January 20, 2009) Mec Sa eet De ee) tour ei) Pre pre een) eee mrs PU neuen) www.musculardevelopmentcom May 2008Good Quad Strength Prevents Knee Arthritis Pain Osteoarthritis involves the deteriora ‘on of joint cartilage and bone, forma- ‘ion of Mbrous tissue in the joints, and abnomal joint Inbrication, Increased ‘muscle mass and strength helps stabi- lize the joints and prevents abnormal ‘motion that causes further deterioration. ‘A.30-month Mayo Clinic study of 265 men and women with knee arthritis showed that good quad strength reduced ‘kneecap cartilage loss, pain, ‘and disability. Those with ‘the greatest strength also hhad the hest knee joint function. ‘We think this study missed an ‘important point. Experienced body- builders and weightlfters know the importance of glute and hamstring strength and ‘proper squatting mechan- ios in sparing the knee joint, ‘Most people are quad-dominant when they sit in a chair or squat. This puts excessive stress on the knees and ‘back and probably contsibutes to knee arthritis later in life. Strong quad mus- cles are important, but building the pos- terior chain muscles and teaching proper movement mechanics would probably be more effective for preventing knoe arthritis pain, than simply building the ‘quadriceps muscles. (Arthritis & Rhoumatism in press; cited in ScienceDaily, January 20, 2003) Eccentric Exercise Reduces Blood Fats Elovated triglycerides (blood fat) nerease the risk of coronary artery dis tease, which can lead to heart attack and stroke. A single bout of modarateinten- sity aerobic exercise lasting 20-30 min- 94 MD utes reduces blood triglycerides. Exercising moderately for at least 150 minutes per week reduces triglycerides land reduces the risk of heart attack, Rosearchers from the University of “Athens in Greece found that loovntensi- ‘ty eoventric exercise also reduced blood ‘uiglyoeride levels, Eccentric exercise or negatives involves contracting the muscles as they lengthen. Eccentric contrac tions create high levels of ‘muscle tension and are the principle cause of delayed onset muscle sorenees. Nine males per formed 8 sets of 6 reps on fn inclined leg press that resulted in muscle sore- ness. They ate high-fat ‘meals 16 hours and 40 hours after the work ‘out. Blood trigiyeeride levels were lower compared to when they ate the meals without ‘exercising. The study showed that ‘weight training had beneficial metabolic effects. (Medicine Science Sports Exercise, 41: 375-382, 2009) Alcohol Intoxication Depresses Muscle Protein Synthesis In the late 1800s, mnen often lited ‘woights in the back rooms of saloons. Fortunately, bodybuilders no longer ‘ain this way but many drink mare By Stove Blechman and ‘Thomas Fahey, EdD beer, wine, and hard liquor than they should, Alcohol intoxication can impair progress and interfere with muscle ‘hypertrophy. The effec:s appear to get ‘worse with age. Researchers from the Pennsylvania State University Collage of ‘Medicine, in a study on young and old rats, found thet alcoho! intoxication docroased muscle protein synthasis equally in young and old animals, ‘Alcohol interferes with the MTOR sys ‘vem, which is critical for protein synthe- sis. Excessive alcohol consumption is not consistent with the bodybuilding lifestyle. (Nutrition & Metabolism, in press; published online, 6:4, 2008) Intense Aerobic Exercise Reduces Nighttime Blood Pressure Hypertension (high blood pressure) is, fa significant risk factor of coronary artery disease that can lead to heart attack, stroke, kidney failure, erectile dysfunction and heart failure. Physicians ‘typically treat hypertension with drugs, ‘which oan have side effects. If possible, it is better to reduce blood pressure ‘through lifestyle changes. Aerobic ‘exorcise reduces resting hlood pres- ssure for up to 24 hours, ‘A study from the Liverpool Jobn ‘Moores University in the UK found that nighttime blood pressure decreased ‘more following intense exercise (75 per- cont of maximum effort for 30 minutes) ‘than following low-intensity, long dura tion exercise (40 percent, 60 min}; low intensity, shor: duration exercise (40 percent, 30 minutes); or control (po exer- cise), Blood pressure averaged 106/54 duuing the night folowing intense exer- cise versus 194/62 with no exercise. Blood pressure following other exercise sessions also decreased, but not as ‘much as following intense exercise Intense aerobic exercise can have long- lasting beneficial effects on nighttime blood pressure, which could promote hhoalth and longevity. (Intemational Journal Sports Medicine, 20: 94-89, 2003) www.musculardevelopment.com May 2003RESEARCH Health Symptoms of Prostate Many aging men suffer from enlarged prostate glands (benign prostate hypertrophy, BPH). Symptoms include difficulty urinating, urinary urgency, frequent urination (particularly at night), painful urination and decreased sexual performance. Botox is a poison that has medical benefits if used sparingly. Many older adults use Botox injections to relax muscles that cause facial wrinkling. Italian urologists reported that Botox Injections in the prostate relieved symp- ‘toms of BPH in man for up to 60 ‘months. They injected Botox into the prostate glands of 77 men age 50 to 80 ‘yoars old who had BPH. The beneficial effects peaked at 2 months after the injection. Prostate volume decreased by 40 percent and peak urine flow nearly doubled. Botox might be ¢ temporary solution to a dificult problem for aging men. (Reuters Health, February 10, 2009) Testosterone Supplements Decreased PSA in a Prostate Cancer Patient Testosterone therapy is extremely popular in middle-aged and older men. Many physicians are reluctant to pre scribe testosterone, hecause they fear an increased risk of prostate cancer. ‘Recent studies from Harvard found no relationship between blood testos ‘erone levels and the risk or progression of prostate cancer, ‘Abraham Morgentaler from Harvard Is a leading proponent of testosterone therapy for aging men with low levels, of the hormone. He found a decrease in prostate specific antigen (PSA) in an 84- ‘year-old man with prostate cancer who was given supplemental testosterone, 96 MD PSA is a measure of prostate growth. ‘The pationt refused treatment for prostate cancer, but requested testos terone therapy to improve his quality of life. Testosterone supplements not only improved his vigor and physical capaci ‘ty, but also improved his prostave can- cer symptoms. (Journal Sexual Medicine, 6: 874-577, 2008) Low Testosterone Linked to Declining Health in Aging Men Testosterone levels decrease gradu- ally with age after 30, Low levels are linked to decreases in muscle and hone ‘mass, strength and mental ability. Low testosterone may cause depression. decreased vitality and increase the risk of hear disease, diabetes, prostate can ccer and stroke. Is the link between low ‘testosterone and disease @ natural ‘effect of aging? Inexeasing exercise capacity is probably more effective for ‘increasing health, well-being and longevity in older adults than testos terone supplements. We need more research to determine the optimal bal- ance between physicel activity, physical ‘Stness and blood testosterone levels ‘The best course might be to maximize all three. (Nature Clinical Practice Endocrinology & Metabolism, §: 113- 121, 2009) Artificial Light Linked to Prostate Cancer Animals and plants have biological coycles that vary with night and day and clifferent times of the month and year. Artificial light disturbs these cycles and ‘could be an important factor in disease. Researchers from the University of Haifa {in Ierael found that people living in ‘countries with the greatest amounts of artificial ight had the greatest risk of prostate and breast cancer. They used satelite photos to determine areas on earth with the greatest concentrations By Stove Blechman and ‘Thomas Fahey, EAD of artificial Light, People living in countries with the greatest amount of artifical light snereased the risk of these cancers by nearly 200 percent compared to those living in countries with litle artificial light. Artificial light may suppress the Jnmune system or throw off the body's biological clock. It's possible that the link is cizcumstantial and is eaused by factors such as diet, socioeconomic sta tus, stress, pollution, or climate. (Science Daily, Febuary 4, 2008) Pu CTT HT Ei development.com www.musculardevelopment.com May 2003Arginine Decreases Fat Gain and Boosts Muscle Mass The balance between food intake and calories humed from metabolism and physical acivity determines gains or losses in body fat. Likewise, tension and load, calories, amino acids, hor ‘ones and rest influence gains or losses in muscle tissue. Key signaling chemi- cals, such as the amino acids arginine and leucine can stimulate fat-buming or promote muscle growth. Wienjuan Jobgen and his colleagues from Texas A & M University found that arginine supplements pre- vented fat gain and promoted increases in muscle mass in geneticaly-ohese rats. Tho rats were fed high-tat diets carly in life, which resulted in excessive fat gain, com- pared to rats fed low-fat diets. Arginine increased lovels of nitric oxide (NO), ‘which stimlates muscle growth, decreases fat stores and increases levels of an energy-burning tissue called brown fat, Many body. builders take supplements containing arginine to boost NO levels ‘This seudy showed that the supple- ments might work, However, genetical Iy-obese rats are not the same as humans, (The Joumal of Nutetion, 138: 230-297, 2009) Whey Protein, Creatine, and CLA Increase Muscle Mass and Strength In the real world, bodybuilders take a variety of substances to support and pro- mete training gains. Resoarchers, how: ever, ypically Isolate the effects of single supplements and drugs to determine ‘heir effects. Supplements, such as whey protein, creatine monohydrate, and con- 104 mp> jugated linoleic acid (CLA) incroase mus- cle mass and strength— at least in some studies, Researchers from the University of Saskatchewan in Canada, led by ‘Stephen Comish, found that supple ‘menting # combination of whey protein, creatine and CLA produced greater ‘gains in strength and muscle mass than protein or protein plus creatine alone, Nearly 70 men and women took the sup- pplements while weight training 6 days per week for 5 weeks, Strength gains ‘were 50 percent greater, and gains in muscle ‘mass were 2 percent greater in people taking the combined supplements. The study showed the benefits of combining ‘whey protein, creatine monohydate and CLA supplements for increasing strength and muscle mass during intense weight training. (International Journal of Sport Nutrition and Exercise ‘Metabolism, 19: 79-96, 2003) Green Tea Catechins Promote Ab Fat Loss ‘Abdominal fat klls and i looks bad. High ab fat levelasnerease the risk of heart attacks, diabetes, high blood pres- sure and premature death, even in peo- By Stove Blechman and ‘Thomas Fahey, EdD ts pple with normal weight for height. Gut fat turns over quickly, which increases bblood triglycerides (biood fat) and impairs blood sugar regulation, Ina study of adults involved in an endurance exercise program, Kevin ‘Mal, from Provident Clinical Research in Bloomington, Indiana, found that sup- pplementing a green tea beverage con. taining high levels of catechins (625 mil ligrams) and caffeine (39 miligrams) pro- ‘mated abdominal fat loss better than a drink containing caffeine alone. The high-eatechin drink also caused greater decreases in total fat and blood triglye ferides, This was one of many studies showing that green tea catechins promote abdominal fat loss, Goumal of Nutrition, 138: 264- 270, 2009) Whey Protein and the ‘Leucine Anabolic Trigger’ Bodybuilders and supplement mak- ers argue endlessly about the best protein for building mus- cle mass, Many promote whey protein beceuse of its rapid absorption and high content of key amino acids Others argue that a blend of ‘whey, casein and soy is best, because the effects last longer. ‘A review of literature by Jason Tang ‘and Stuart Philips from McMaster University in Canada concluded that ‘whey protein stimulated protein synthe- sis and suppressed protein breakdown better than easein or soy, particularly in colder adults, Whey is higher in the ‘amino acid leucine, which acts as a chemical signal to tn on protein syn- thesis. People lose muscle mass with ‘age— a condition called sarcopenia— in part because of decreased responsive- ‘ness to protein in the diat ‘Whey protein supplements help older ‘adults maintain muscle mass because they contain more leucine. This leucine ‘anabolic rigger’ activates protein syn- thesis in muscle and prevents muscle www.musculardevelopment.com May 2008‘wasting. Studies from the University of ‘Texas Medical Branch showed that Including 25 grame of high-quality pro- tein with major meals could help older adults maintain muscle mass. This practice might also help bodybuilders stay anabolic. (Current Opinion in Clinical Nutrition and Metabolic Care, 12; 66-71, 2009) Green Tea + Caffeine Does Not Prevent Weight Gain After Dieting ‘About 80 percent of people who lose weight gain it hack again within a year. Yo-yo dieting (cycles of weight Joss and weight gain} promotes heart disease, poor blood sugar control and prematuze death. Several studies found that green tea, caffeine and pro- ‘ein supplements helped people main- ‘ain lost weight, Chemicals in green tea called catechins promote blood sugar regulation, prevent fat gain and holp maintain muscle mass. High pro: tein diets suppress appetite, The liver converts key amino acids in protein into blood sugar, which prevents hunger. Dutch researchers found that @ groan tea/caffeine supplement added toa high protein diet did not help peo- pple maintain lost weight. People lost between 14 and 18 pounds in 4 weeks after following a 600-calorie-per-day diet, but gradually gained fat at the end of the dict. Increasing protein Intake to 30 percent of caloric intake prevented hunger and weight gain, but the addition of green tea + calfeine hhad no further effect on weight control. ‘The supplement might have been ‘more effective if the catechin levels had beon higher. The supplement in ‘this study contained 270 milligrams of epigallocatechin gallate, compared to more than 600 milligrams total cate- chins in other studies. Make sure your supplements contain adequate amounts of active ingredients that benefit body composition and perform- ance. (American Journal Clinical Nutrition, 89: 1-9, 2008) 106 mD Type of Protein Does Not Affect Blood Amino Acid Levels Blood amino acid levels are very important to bodybuilders because ‘they regulate chemical pathways and serve as the building blocks for new ‘muscle proteins, promote blood sugar regulation and maintain blood vol- ‘ume, Bodybuilders often prefer mix- tures of whey and casein proteins because of their different amino acid content and digestion rates. ‘Tracey Smith and colleagues from the U.S. Army Research Institute of Environmental Medicine in Natick Massachusetts found that blood amino acid levels were the same after drinking a milk beverage sup- plemented with casein protein, whey protein, or a blond of casein and whey proteins. Blood sugar increased and peaked at 20 minutes aftor consumption of the drink, and insulin and branched-chain amino acid (leucine, valine, and isoleucine) levels peaked at 30 minutes, then decreased gradually for about an hour before leveling off, A chemical analysis of the supplements showed ‘that they did not contain the ingredi- ‘ents listed on the label. When it comes to supplements, your motte should be caveat emptor (buyer beware!) (international Journal of Sport Nutrition and Exercise ‘Metabolism, 19: 1-17, 2009) HMB Does Not Prevent Muscle Soreness Muscle damage and the resulting post-exercise inflammation cause delayed onset muscle soreness (DOMS)— the common aching and stiffness you feel for a couple of days after a monster workout or unaccus tomed exercise. Many bodybuilders take bota-hydroxy-beta-methylbu- tyrate (HMB) supplements because of research showing that it promotes By Stove Blechman and ‘Thomas Fahey, EdD protein synthesis and tissue healing, Jacob Wilson and colleagues from Florida State University found that HMB supplements had no effect on DOMS or creatine kinase (CK), but prevented an increase in lactate dehydrogenase (LDH) following max- imal eccentric exercise (lengthening muscle contractions). CK and LDH are chemical markers of muscle dam- age and inflammation. The researchers induced muscle soreness with §5 maximal eccentric reps of knee extensions and flexions. HMB does not prevent delayed onset mus: cle soreness. (Wutrition & ‘Metabolism, 6:6, 2003) Red Clover Prevents Prostate Cancer Cell Growth ‘Prostate cancer is the second. leading cause of cancer-related deaths in men. Reducing testos- terone levels with drugs often shrinks enlarged prostate glands and helps control the disease. Many aging men take DHEA supplements to slow aging, increase sex drive and libido, and prevent muscle loss. DHEA is broken down to tests terone during its metaholiem, so it might be dangerous in men with undiagnosed prostate disease. Researchers from the National. Center for Complementary and Alternative Medicine at the National Institutes of Health found that red clover (Trifolium pretense) decreased prostate cancer cell growth in the lab in cell cultures supplemented with DHEA. Red clover contains chemicals called isoflavones that prevent prostate cancer growth. DHEA has a variable effect on prostate cancer cells: it speeds growth in some cells but has no effect in others. We need more research on DHEA and red clover to detemnine its long-term safety and effectiveness. (Pross Release, American Association for Cancer Research, February 12, 2003) www.musculardevelopment.com May 2003Alpha-Linolenic , Acid \ Supplements Do Not Increase Muscle Mass , in Older Adults Sarcopenia— loss of ‘muscle mass— is a seri- ous problem in older adults that decreases longevity, impairs mobili- ‘ty, and increases the risk of accidents and prema- ‘ture death, Recent studies showed that higher strength levels promoted longevity. Increases in blood levels of destruc: ‘sive chemicals called inflammatory cytokine tumor necrosis factor (TNF) and interleukin-6 (IL) are linked to muscle loss with aging. Alpha- linolenic acid, found in high concen- twation in fax oll, blocks these chem icals and might prevent muscle loss fn older acults, Canadian researchers Stephan Cornish and Philip Chilibeck found ‘that flax supplements had no effect, on muscle mass, strength, or bone density in aging adults involved in a strength-training program, The sup: plement reduced IL in men, but not women, IL is linked to coronary artery disease, so increasing alphe- Unolenie acid intake might benefit, some people. (Applied Physiology Nutrition Metabolism, 34: 49-59, 2009) Glutamine Improves Blood Sugar Control ‘Many bodybuilders take gluta mine supplements to prevent over taining and boost the immune sys tem. While these effects are ques- tionable, glutamine might be an effective way to improve insulin and 14 mb hblood sugar regulation: particularly in people sutfering from obesity and type 2 diabetes. Type 2 diabetes decreases blood sugar control. It is caused by problems with insulin sig. naling in the cells and eventually leads to reduced insulin secretion. During digestion of a meal, the gastrointestinal tract produces GLP-1 and GIP, which stimulates the release of insulin to help control bblood sugar. Insulin helps move the bblood sugar into the cells. People with type 2 diabetes have trouble releasing GLP-1 and GIP, which inter- feres with blood sugar control. A study from the University of ‘Cambridge in the UK found that oral glutamine supplements increased blood levels of GLP-1, GIP and insulin. Glutamine might be an effec- tive supplement for improving blood. sugar control. (American Journal Clinical Nutrition, 89: 106-113, 2009) High-Fructose Intake and Ohesity Fructose consumption, mainly in the form of high-fructose corn syrup (HECS), represents up to 10 percent By Stove Blechman and ‘Thomas Fahey, EdD of the calorie intake of many ‘Americans, The explosive rise {in obesity since 1970 coincid- ed with the increased use of HFCS in high-sugar soft rinks and many processed foods. HFCS Is extremely sweot, inexpensive and acts as an affective food preservative George Bray, one of the leading obesity researchers in the world, concluded that the ‘sweet taste of HECS encouraged a small but, persistent positive energy balance in the majority of Americans that has led to the current obesity epidemic, The high consumption of HFGS also increased the number of people suffering from the metabolic syndrome— a group of disease symptoms that includes high blood pressure, abdominal fat depo- sition, abnormal blood fats, insulin resistance and abnormal blood elot- ting. In the “Fat Loss Research” col- umn, we reported the results of a review of literature that disagreed with Dr. Bray's conclusions, The causes of obesity in America are complex and controversial Unternational Journal of Obesity 22; 3127-8131, 2008) Many nutritionists blame the epi- domic of obesity and poor metabolic health on the increased consumption of high-sugar foods, Scientists use a measure called glycemic load (GL) to quantify the sugar load on the body. GL is a combination of the glycemle index (the rate that a food increases bblood sugar) and the total carbohy- arate content of the food. White www musculardevelopment.com May 2003bread has a high-glycemic load because it causes rapid increases in blood sugar and contains high levels of carbohydrates. Carrots have a high glycemic index (their sugar enters the blood quickly) but a low glycemic load, because they don't contain very ‘much carbohydrate ‘A study led by Amy Culberson of more than 5,000 Americans surveyed in the National Health and Nutrition Examination Survey found that the dietary glycemic load was not related to most symptoms of poor metabolic health (metabolic syndrome). GL was linked to lower HDL (good choles terol), but was not related to high blood pressure, abnormal blood fats, type 2 diabetes, abdominal obesity, o: insulin resistance. (International Archives of Medicine, 2: 3, 2008) Eggs Contain High-Quality Proteins that Help Build Muscle Eggs are high in quality proteins ‘hat contain key amino acids, important for activating muscle protein synthesis, and preventing protein breakdown. ‘They are particularly high in leucine, ‘which is central to stimulating muscle hypertrophy. Eggs are high in B vita- mins thiamin, riboflavin, folate, B12, and B6. Eggs are an excellent food for athletes because they help maintain bblood sugar levels without triggering fan abrupt inerease in insulin. This helps prevent hunger and can promote ‘weight control. Eggs have been a pariah food for nearly 40 years because of their high cholaaterol cantent, However, recent studies found that people could safely eat eggs almost every day without affecting blood cholesterol. Old-school bodybuilders often ate raw eggs as part of their provein shakes. This is not 1 good idea, because raw eggs increase ‘the risk of Salmonella poisoning. (vatrition Today, February 17, 2009) 16 mD> Excessive Egg Consumption Linked to Diabetes Just when you thought it was safe to eat eggs again, scientists leave you with egg on your face. A Harvard Medical School study of 57,000 US ‘adults showed that eating only one egg per day increased the risk of type 2 diabetes by up to 77 percent. However, eating up to five eggs per ‘week increased the risk of the dis- ‘ease only slightly. The relationship does not mean that eating eggs caus- es diabetes, only that they are relat- ed. The relationship nearly disap- eared when total cholesterol intake ‘was also considered, The researchers speculated that high dietary intake of cholesterol may interfere with insulin ‘metabolism. Studies targeting specific foods and diets can be highly mis- eading, The best approach ie to oat a variety of foods— particularly fruits, vegetables and whole grains— and lead a healthy lifestyle that includes regular physical activity. (Diabetes Care, 92: 295-300 2003) How Safe are Diets High in Protein? ‘Weight-trained athletes receive mixed messages from nutritionists ‘and educational material about the risks and benefits of increased dietary proteins. A review of literature on dietary protein safety by Lonnie Lowery and Lorena Devia showed that much of the advice is based on urban legend or misinterpretation of Published research, For example, some nutritionists warn that high pro- tein intake interferes with calcium absorption. This is true only whon cal- cium intake is extremely low. ‘Otherwise, high protein intake pro- ‘motes calcium metabolism, (Others say that protein supple- ‘ments are worthless. They ignore the By Steve Blechman and ‘Thomas Fahey, EdD exciting research conducted in places like the University of Texas Medical Branch, showing the key role of protein ‘and the amino acid leucine in muscle hypertrophy. The Intemational Society (of Sports Nutrition Position Stand on Protein and Exercise concluded, “Concems that protain intake with this range (1.4-2.0 g/kg body weight per day) is unhealthy are unfounded in healthy, exercising individuals, Most studias of the effects of pro- ‘tein on health examined sedentary people who often had degenerative diseases. We need mare research on the effects of increased dietary protein in healthy athletes to assess the long- term benefits and risks, (Jounal International Society Sports Nutrition, 63, 2003) Low Glycemic Index Diets Have Positive Short- Term Effects Glycemic index is a measure of how fast a food increases blood sugar in relation to glucose ot white bread. Foods higher in fats, proteins, or fiber tend to have lower glycemic indexes. Romanian researchers, in a review of literature, concluded thet in the short run (3-4 montis), eating lower ‘lycemic index foods contributes to ‘weight loss and reduces the risk of car diovascular disease. While glycemic index tells you how fast a food tums into blood sugar, it doesn't reveal the carbohydrate con- ‘tent of the food. For that, scientists use ‘lycemic load. which is calculated from ‘elycemic index and the total carbohy- ‘rate lovele in the food. These terme have caused great confusion and con- ‘troversy among nutritionists and inter {fored with nutritional recommenda- tions to the general public. At this point, we can't say for sure whether the glycomic index is significant in human disease and metabolic health (Wutrition Journal, 8:5, 2003) www.musculardevelopmentcom May 2008D Primobolan: Popular Offshore Drug That’s Hard to Detect Primobolan was a popular anabolic steroid with many bodybuilders and power athlotes in the 1970s and '80s. ‘The FDA bannad its distribution and sale in the United States in 1389. However, baseball legend Alex Rodriguez reportedly tested positive for Primobolan in 2002, so it's obvi ously still around. It is readily avail- able in Latin America, Europe, Asia, and offshore Internet sites. The World, Anti-doping Agency is particularly wary of the drug because it clears the system quickly. Injectable Primobolan is detectable for two ‘weeks, while the oral version is detectable for only one day. In con- ‘rast, a single injection of Deca Durabolin is detectable for six months or more. While harder to get than other steroids, Primobolan will remain popular because it has few side effects, builds strength with less bulk than other steroids, and is diffi- cult to detect. (USA Today, January 10, 2009) Growth Hormone Prevents Muscle Loss After Weight Loss Surgery Obesity rates in the United States ‘topped 31 percent in 2008, with no end in sight. While most obese people want to lose weight, few are success ful. Consequently, weight lose sur gery, such as gastric bypass and banding are more popular than ever, Following the surgery, many people lose 50 to 100 pounds or more. Unfortunately, they also lose muscle mass, which makes them look sickly and saggy rather then fit and trim. Italian researchers found that 124 MD INV RESEARCH fi ‘growth hormone supplements helped ppationts maintain muscle mass after woight loss surgery. Weight loss sur gery patients given growth hormone lost more fat and preserved lean body mass and muscle mass better than ‘women advised to follow a diet and exercise program. Growth hormone supplements improve the cutcome of ‘weight loss surgery. (Journal Clinical Endocrinology Metabolism, in press; published online January 2009) Deca Causes Liver Cell Growth Nandrolone decanoate (Deca Durabolin) is an injectable steroid, ‘thought to have little effect on the liver. Seientista from Shiraz University ‘of Medical Sciences in Iran found that Deca caused liver enlargement in mice, They studied liver tissue sam- pplos under a microscope in mice given Deca supplements, During growth, liver size in the Deca treated animal ‘was nearly 50 percent grester than non-treated mice. The size increase By Steve Blechman and ‘Thomas Fahey, EdD was due to the growth of new liver colls (hyperplasia) rather than an increase in size of existing cella (nypertrophy). Deca did not increase liver connective tissue or blood eup- ply. While they noted changes in liver cell characteristics in the Dace-treat- ed animals, they did not measure changes in liver function. They epecu- lated that Deca could catise ar pro- mote liver tumors. (Micron, in press: published online December 27, 2008) Why Teens Take Steroids “The news media and pol cians have had a field day chas- ing alleged steroid users in pro- fessional baseball, football, and Olympic sports. Elite college and professional athletes account for a very small percentage of steroid users. Most people who take steroids do 60 for aesthetic reasons: they ‘want to look ait and bul James Leone trom Bridgewater State College in Massachusetts and eee tele eee teens, Social pressure is central to steroid use in many teens. They often have poor salf-estoem and are prone to other unhealthy practices, sich as smoking, drinking and promiscuous sex, They often have unrealistic body images that make them resort to steroids, o achieve a more perfect ody, The researchers concluded that steroid use was more of a public health issue than a sports ethics problem. Coaches and trainers are in ‘unique positon to infivence teens to avoid steroids. (Strength Cond- tioning Journal, 30 (6): 47-54, 2008) Nasal Testosterone Spray During the "70s and '80s, i: was not unusual to see athletes taking a ‘whiff from @ nasal spray bottle filled www.musculardevelopment.com May 2008‘with cocaine to improve perform: ance. In the future, those spray bot tles might be filled with testos- terone, Swiss researchers led by Claudia Mattern found that adminis: tering testosterone nasally created more natural blood levels of the hor- mone during the day. Injected testosterone increases blood levels drastically for a few days after injec ‘son, only to fall below optimal phys: iological levels five or six days later This causes side effects when blood levels are unusually high or low. Patients received 7.5 mg in a nose spray, three times per day. None of the subjects in the study had any side effects and all maintained blood testosterone levels within the nor- mal range, Supplementing testos- terone in a nasal spray offered patients a more balanced testes: terone level with fewer side effects ‘than injections. (The Aging Malo, 11 (@) 171-178, 2008) Internet Steroids Help Osama Millions of Americans buy off brand steroids and erection-promot- ing drugs on the Internet. The worldwide market for these drugs is estimated at more than $100 billion. Many of these products contain harmful ingredients such as arsenic, Jeaded paint and talcum powder that can cause illness or death. An editorial in the International Journal of Clinical Practice charged that Middle Eastern terrorists are selling counterfeit drugs on the Internet and that people who buy them are funding international terrorism. The Medicines and Healthcare Products Regulatory Agency— the British ver sion of the FDA— estimated that 62 percent of drugs sold on the Internet are fake, They advised buy: ing drugs from reputable pharma- cies that require prescriptions. (intemational Journal Clinical Practice, 63; 161-184, 2009) 126 MD By Stove Blechman and ‘Thomas Fahey, EAD NSAIDs Linked to Heart Attack and Sudden Death in Healthy People “Many bodybuilders take nons- teroidal anti-inflammatory drugs, such as ibuprofen and naproxen, after almost every workout. Intense train ing hurts and the drugs help take the pain away, A Danish study involving more than 4 million apparently healthy people showed that those who used high doses of these drugs bad an increased risk of heart attack and heart-elated sudden death. Some NSAIDs presented a higher risk than others. While drugs such as ibuprofen and naproxen posed no increased risk, celecomib, diclofenac, and rofeccxib increased the risk by 50 to 200 per cent above non-users. Tha resoarchors advised everyone to mini mize the use of these drugs and avoid high doses. (Clinical Pharmacology & ‘Therapeutics, 85: 190-197, 2009) Growth Hormone Supplements Do Not Increase IGF-1 Production in Muscle Growth hormone (GH) is a highly anabolic hormone that increases mus- cle mass, strengthens connective tis- sue and promotes fat use. It works mainly by increasing production of IGF-1 in the liver. Other tissues, such, as skeletal muscle, can also procice IGF-1. British researchers showed that GH supplements had no effect on muscle IGF-1 production. This was true in poople who lifted waights or id no exercise. They measured IGF-1 levels in muscle biopsies taken from men given growth hormone supple- monte, either with or without weight training. GH suppleme! nulate IGF-1 production in the liver, but have little effect on IGF-1 production in muscle tissue. (Growth Hormone & IGF Research, 19: 61-67, 2009) www.musculardevelopment.com May 2008‘Want to get your wife or ginfriend pregnant? Perhaps you should find her a lover. The biggest, strongest, fastest sperm usually wins the race to the egg: Biology is a knockdown-dragout fight of the fittest, soit makes sense that guys competing with other guys to impreg- nate a female would develop faster, stronger sperm. That's exactly what happens—at least in fish. Researchers from Uppsala University in Sweden found that male fish that mated with promiscuous females developed faster sperm than monogamous fish. The researchers duplicated this finding in many fish species around the worl. What does this have to do with men who have cheating wives or girlriends? Absolutely nothing! (Sciance Daily. January 24, 2009) Get Hard Through Exercise And Wei ight Loss Brectile dysfunction (ED) is common In middle-aged and older men, The prob- Jem stems mainly from unheelthy cels lining the blood vessels that have diff- culty producing a chemical called nitric oxide that regulates blood flow to the penis. Abdominal obesity, poor blood sugar control, abnormal blood fats, and high blood pressure damage the blood ‘vessels and increase the risk of ED. heart disease, diabetes, and stroke. Drugs like Viagra and Cialis help men ‘with poor blood vessel health increase nitric oxide, which makes it easier to get an erection ‘Katherine Esposito and colleagues from the University of Naplos in Italy found that lifestyle changes invalving ‘weight loss and increased exercise over a two-year period improved the capacity {for erections. The improvement was. sgreatost in men who made the most Aestyle changes. This study agrees with a German study that showed that regular exercise improved erection quali- ty as well as Viagra, Run and lift 134 MD ‘weights if you want to stay hard! Vournal Sexual Medicine, 6:243-250, 2008) Does Bodybuilding Contribute To Erection Problems? Intense weight training increases blood vassal stifiness. Does this cauce ‘any health problems in hodybuilders? It tight increase the risk of erectile dys- function (ED). Giovanni Corona and col- leagues from the University of Florence in laly found that stiff blood vessels increased the risk of ED. They estimated arterial stiffness by measuring pulse ppressure—the difference between sys- tolic Garger blood pressure number) and iastolie (smaller number) blood pres- ‘sure. Men with the highest pulse pres- ‘sure had the most problems with ED land had lower levels of testosterone and ‘the biologically-activa free tastosterone However, men with high pulse pres- sures were also older, ad higher blood lvole of sugar, triglycerides and choles terol, and were mor likely ta have dia: ‘beves— all risk factors of exectle dys- function. ‘They conchided thet a large differ: ‘ence between resting systolic and dias ‘olic blood pressure is a good predictor of ED and decreased testosterone levels [No study has shown that bodybuilders hhave trouble getting erections. In fact, ‘weight training improves metabolic health, which decreases the risk of ED. Vournal Sexual Medicine, 6: 285-293, 2009) Testosterone Supplements Improve Erection Quality Following Prostate Removal Prostate cancer is the second leading cancer-related cause cf doath in mon (lung eanosr is ‘rst). Surgeons often remove the diseased gland to prevent ‘the cancer from spreading to other tissues, Unfortunately, By Stove Blechman and ‘Thomas Fahey, EdD this usually has severe sexual sido effects which include erectile dystanc tion, delayed orgasm, and loss of sex drive. In a review of literature, Mohit Khera, a urology researcher from tho Baylor College of Medicine in Houston, concluded that testosterone supple- ‘ments given shortiy after prostate sur gery prevented sexual problems and Improved quality of ife. Testosterone Improves production and maintenance of nitric exide, an important chemical involved in getting and maintaining firm erections, Some physicians worry thet, testosterone supplements might pro- ‘mote tissue growth in cancer cells sur viving the surgery, so we need more esearch to determine its long-term ale ty and effectiveness, (Joumal Sexual ‘Medicine, in press; published online February 2009) www.musculardevelopment.com May 2003Ex-Boozers Can't Get It Up ‘A classic storyline in college fraterni- ty films is a guy gots drunk at a bar, goes home with a perfect 10, but can't get it up when he gets a chance at the big ecore. Most people believe that good sex and booze don’t mix. Many physi- cians urge their patients to give up Atinking if they want to improve sexual performance. ‘An Austzalian study of nearly 2,000 men showed that this advice is based on urban legend. Drinkers were 25-30 percent less likely to suffer from erectile ysfunction (ED) than non-drinkers. In fact, ex-drinkers had the highest nsk of developing erection problems. Moderate alcohol consumption promotes blood vessel health and prevents heart attack and stroke. Scientists have found a oom ‘mon link between blood vessel disease, heart attack and erection problems. Smoking and aging contribute to ED, ‘Which has clouded the beneficial effects of moderate alcool consumption on. sexual function (old emokers usually drink, too). (Journal Sexual Medicine, in press; published online February 2003) Sex Duration More Important Than Foreplay For Orgasm In Women ‘Women complain that men don’t give them enough foreplay, which interferes with their capacity for orgasm. Men, they say, just want to stick it im as coon as they can for as long as they can. A study from the Institute for Sexology, Charles, University in Prague, Czech Republic showed that men had the right idea all along. A study of nearly 2,400 women showed that the time of penis-vagina penetration was more important for orgasm than foreplay, Orgasms were algo loss consistent with age, Sex therapists should place less emphasis on foreplay and more on increasing the capacity for prolonged intercourse. We can infer from this study that physical fitness is important for good 136 mD sex hecatuse fit men have more staxni na. (Journal Sexual Medicine, 6: 135: 141, 2009) Bad Teeth Equals Bad Sex ‘Mast poople have heard the old eay- ing, "Be true to your teeth or they'll be {alse to you.” However, few guys know that bad teeth and gums increase the tisk of eractile dysfunction. Yehuda ‘Zadkk from the Israeli Medical Corps found a link between poor dental health and erectile dysfunction (ED) in a study (f 305 40-year-old men. The link was not strong, however. Only 19 percent of men ‘with ED had periodontal disease. ‘Smoking was also a risk factor for ED ‘and poor dental health. Poor blood ves- ‘cl health is the common link between ‘erection and dental problems. Scientists hhave discovered that exectle dysfunc tion is 2 good predictor of heart attack This study showed that it's also ralated ‘to bad teeth and gums. (Joumal of ‘Sexual Medicine, in press; Published ‘online February 2009) Frequent Masturbation Linked To Prostate Cancer ‘An urban legend is that frequent ‘masturbation during the teen years leads to blindness. While that's false, it right increase the risk of prostate can- ‘cer later in if, British researchers found that men who had the most sex in their 208 and 20, particulatly those who mas tuzbated the most, had an increased risk of prostate cancer However, frequent sex prevented prostate disease in men ‘petween 40 and 60. The researchers speculated that {increased sex drive in younger men was linked to highar levels of sax hormones, such as testosterone, which could have a long-term effect on prostate cancer growth. The data were gathered from ‘questionnaires distributed during nor ‘mal medical examinations, The study ‘showed that 59 percent of men in their 20s had sax at least 12 times par month ‘This dropped to 48 percent of men in By Stove Blechman and ‘Thomas Fahey, EAD their 308, 28 porcent of mon in their 40s, land 13 percent of men in their 50s. Frequent masturbation increased the ‘eventual risk of prostate cancer by near 1y 90 percent in 20.90 year old men. This study did not show that masturbation ‘caused prostate cancer— only that they ‘wore related. (British Journal Urology [nvemational, 103: 178-185, 2008) www.musculardevelopment.com May 2003Cy a aa Ca Weight Loss, UES UT tiple letters after their name. | became such a person, Cheat ee oe experience and stewardship to help you~ along with the fee eck Reese ea em ce) Pr Oo ec key eee ee ore) eons eT ae cc See et eats is their daily motivation to work out, exercise and make Cee eee eo Pose are eo ‘mental status and emotional health; eee re there is a relationship between circu- lating testosterone levels and mood Bee ee ea cy provide you with information, tips, eeea emis Pete tes ve mother once told me not to trust anyone with mul Piles TestOGel? The Federal Trade Commission (FTC) has initiated legal Deena aie ee ce ae ces CeCe ee eau eee cin) the marketing of generic versions of AndraGel. 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In the United States, oer eee een ae meets et Pent ae cere Ls eee eee tive and dangerous by dietitians and ee awe cry ee ee as offective as low-fat diots— often, oe Me eee aCe To te Crete ec eecrel Cena Deere Cea and image-minded people alike eee nee eee ee en ees ers Pace ois ene erat ea threatened the financial solvency of eet eee cay Kreme. A few longer-term, direct com- See eee ears Cae aCe ‘quickly with the Atkins diet, over the course of a year, the diets produce Cee Renee es POOR ea ees Wak loss. Further, the loss of muscle mass, eee ee eae er ee eee ery to just shed pounds indiscriminatoly, peor ca} like contestants on “The Biggest ea ete Te een eee ear eee ee take pride in physical accomplish De ee ere cay in selecting the proper training and Cee eons Peet) CeO Eo Cree ete es eee een ers (ieee ace emus Cece Las ieee ee nee potatoes and whole-grain oats) and ec eae See uae cso nary form of meat or eggs. One difficulty cc Cca) ee aca Pete ne Re goers a Tr) www musculardevelopment.com May 2008fatattack Dene ee ee ae Creda g eu ead ey Deke nea Ce ee eens Pee eite og et aa Crean Sea atc a erecta pee eas foc! Reece tion as people experimented with a variety of diets, from low-fat, to ‘bal- ane cco See ater a carb and ketogenic diets resulted in rapid and significant weight loss. Not Ce eer os but skin tightening and vascularity Ce Lr) erates Pee eee oe Ce eae Rescue eer eeu aca Cee ie as Cee ac a) PE SE te hea ing} and protein catabolism (breaking Cee eae eg Ce eC ears eeu Meer) throughout the day, much of the mus- ‘ele mass can be maintained while dra- et eta Pee ocean! Ree eas not necessarily mean they are optimal Rie a ae Cen a ea nen ee Ne ees es metabolism-altering effect of drugs Oe ee ei ee ey Cate aoe Pea hormone, insulin, thyroid hormone(s), See ts burning) drugs ate used, the rules go ers Det Marty tc pee ey Ed Peete ee Pee nes ee ae Briefly, muscularity depends on inflat- reer ee te ee Ce Coen aU LL re eee tet oct Ly Pee eee ea a geen BAUER aL COO aU Re Perens peter ei eee ena pee ee eee erie) fuel sources, glucose (sugar) and See ee ener Peotone erie ieee ee Sanat a re Merete ceca eet ts While low-carb and ketogenic diets are ideal for sheer fat loss, this CC ts er Cae Cec mat Te population of athletes or those tame h ott ta building goals. Sugar is stored in the muscle and liver as glycogen, a branched-chain of Tren er tae) ee ee eee ing a low-carb diet, the glycogen Rees eu ete eee anc ee eee ee through the mitochondria, the rate of Te a ees ene aa te eee Cet ne ey eee RLM ay terms of fat loss, but decroases the SE en eee eee ga ocd Proteins in the muscle are also bro- Pea ees cee ee ere De ee ae acid-based compounds are called Pe aa eee ee) released into the bloodstream, travel- ing to the liver to be converted into ‘suger through a process called gluco- neogenesis. Unchecked, this process Pe ee one eee see eee held in check? By providing the proper Dee eee DC eee ea cee Semen es cy Se eee ec Seal eee raed Se Rs Sree etd Dee aera Ree aac a eet ree eat ‘The first spike shuts down gluconso- Pee nee od that stimulates glucose uptake into eee eer ee coe Mae eee ay Sere tere tart) Peer eee ees down of the structural and contractile proteins in muscle. "Additionally, ier eae eT enc tes Sen eae canes sues and preparing the body for later oe Pe ed eed Blood Sugar Eee ee eras Pee eee et ee eee Pee atm Ped a aca a) Pecoraro eee ee a Reet er er eee ae oan Ro ne a Insulin overdose can be fatal. orem ery eee eee) SS er ene Cares Unfortunately, this is not the case, as Rete uke See ite E eee meee stored fat release from adipose {fet} este ree eee aa is no established insulin pattern that is Ce uae ny SN cu eugene eae eae Pan) Rast ee See mT)fatattack ee eee Fee ema Cao ced Pree ee) ee ey eee acc aay Re tard Dee a aM ce) Pore ee eee aC aaa lowing exercise should contain a high Eee eee ‘Another drawback to extremely Ce eect De eure a ‘When the body senses that the circu- lating blood concentration of glucose ere cay Dee me ae eee Ls Pee ten ees Pence) Pre eget a Rie eee ea CeCe ese ee Cette through the influence of counter- a acc Pete ne cee Cn ae ae ee Poe ee ee etic Ore rae ae eu Pe ne a uae Sener eee sae ee Cae forced you to skip several meals. SEN eau cee Cn a ces ee eae) aR cd iemrec ka ey eee ee Re ts eee een ue Pee aI an jolts your body like a double dose of Cee ae Pence reactions is to shove the gluco- Pereira) ee ec) Ser aa Ns ceived) absence of food. However, Reece Pee en eck) feed the body by robbing the liver and muscle of protein at the same Pre Man Sea eared ote neem ad Ea Ca erwin ics Peete eer eres See ee growth hormone is also a counter- CnC arn Deuce cameo ees The Carb Corea Sere acy Pear daily is difficult to ascertain, and only Peo eee ue cat) Cea ee Cee ee ant ee ie aad SSL ees Poe eeteea ecm on pte eee) Pou ee eee crane eg URE eta SOO Mae acho Dea eee eee cen Pee eres aoe ean ie i the optimal carbohydrate intake is Serer eee Pace ea Sg eet ec mentioned by researcher Layne Reece ue aed Pee eet) ea me wa ess, cognitive processing, etc. Below Eee eee acre Pe ec ee ee to the diet and do quite well. Again, Tae en atta eyes? ce ene of carbohydrates, protein and fats. It Deeg ce eee drates should be present in sufficient Boe ae) avoid the catabolic effect of hypo- Pe a cee Pesce sd reer ce ey See ee ey throughout the day, added to a quick oot Pee Eka es eee! PCM eed ES ec esa re Re anaes muscle tissue. In a setting with sutfi- Cee nea ee Pees ee Cae eat erence eee down of proteins in muscle, as well ‘as shutting down the gluconeogenic ieee a een) Porc cane! CO and of the body. eee rnc er ee ue? ee Seen Peace rs ea eee See Tees with carbs, different proteins induce See oe ens See Een Man ag corer versally used) whey proteins. ‘One potential downfall to the insulinogenic effect of protein is the Petar eu ete) follow if the meal did not contain car- Ce aN ed pense et eee ae See ee eae a rolease insulin in response to the sudden surge of amino acids rapidly ee Re aU ae See ee aera orn te eee eee tion was already low due to the metabolic demands of exercise, it eer eek ence induced insulin surge. Consequently, ee Cen ts Pe ea ea een activate pathways that increase ete Choose Your ene enn tr ros ey eer eer cee ee eee ees cee eer Pee ees particularly as there are components ran CS aa)fatattack deren ee ed present in protein powders— just as ga eis ate ea eee ea Oe eee eee ur Ce eee ete) lot of thought. One caveat based on Peo nye Po ees lean mass as well.” Pethaps itis eee ee ceca the amino acid methionine, contains phytoestrogens andior is plant-based. Seer PU eee ay food technology were not limited to Pee eects et) Se ea eee eee Pee Sar eae Se Tee FEC eo ees ae Rcd are like three passengers sharing a ride eee en Ce ee eer ice they are metabolically inert; this is the Cee eee ete Cen ec Crs Ces eee iy Sa ea Deane ee eee eres Se ec! pee ete eee ar ec teret) linoleic acid is marketed as a fatloss Sea uate ees Been ea cer eed Uae Urey increased risk of increasing insulin ee Oo eu (OEM e eeu Pe eg Dead ‘shown to reduce appetite and aid in ‘weight loss and alleviate measures eee ea) CeCe ang ace Dae arn oe aa ree a eed erie farmed Perey None oe rete ouetd On meg) Le eee ny ene aes eties that have high omega-3 con- Pe eT od eae ne Oe eee es Poe eeu ae eae at fats are an appropriate and wise Ce ee ERIE. Pena ent cat Se ee Se ae eee eee Fish oll provides many of its Cae eT Met ey interfere with the signaling cascade eee aay eae Oe eee yarn cs Poet hae ee Ce ee canaries a high concentration of these infiam. matory cytokines thet impair metab- olism, promoting further fat storage Pe Mer ance, diabetes, cardiovascular dis- Ce era anes Pre Mec TomieCie inflammation rises. By interfering Oona oy Se ea eee eet eens aeons Se ee aD the body, inflammation has a yin and Sree cee ee ae ces ec ec a ee reese eet rd eee ee et cae Pec eee easy Geer er coe many athletes sabotaged their training for years using ant-inflammatory treet Pee ac es) Cie te ra! eeu eae nd Pee ease r ered Ce a ee cl ee and tissue studies support the hypoth- esis that a diet high in fish oil would Impede muscle growth and training ens ing, but there are many examples of Fae CCD Dau When discussing the anti-anabolic ceffect of fish oil (and aspirin, ibupro: Se RU ee en counter-regulatory responses during Dae ue cts Re eee eRe ee cad anti-inflammatory hormones in the aU Aen a See cnc suger, it may impair the muscle's abili- aE ‘course, cortisol is also very catabolic ee ee ae Usual to avoid ketogenic diets if muscle retention o gain is a priority during Res No Perfect Diet For Everyone eet eee eee eee Pee eR eee ee kad develop muscular strength or size, a Se eae ad ecu avoid the counter productive ee eae acd ee ret eee high enough to nourish the brain and Sree eee che any ea toy Pree cue eerste caste eters Se eee the meal, then severe hypoglycemia Can cet Serene ane ees erie eee en aera See ee nad acids in fish oll can blunt the anabol- ic effect of exercise, by reducing or blocking the microdamage-induced aa ee same as aspirin and other anti- ana ee eee De tency ee oe el) Ror ee ae re ‘earned muscle needs to be protected and nurtured or it will be lost along with any fat, resulting in reduced Puce ue the aesthetic appeal when all is said a et ae Mees Ter) RS ns ae)fatattack COS ey a me cs eee ec park range, working toward the ow end if your metabolism allows. Avoid re a ey ee eee eg En arcsec Ga Pee ee ets ets eee eee ee cen drink to avoid rebound hypoglycemia, Nee ces a tan a one See eect essential nutrients that are a good Petter ae ee matory fat. Fish can be consumed in Deen eet a Cee et aa ‘with fish oll as this may block the ana- Cee eee etc Cee erry Soe Oe ee kms of sacrifice. Consider the points in this ee ane a) Pence el enjoy the benefits of working out ere ca] Cee DoS ree Cte nr er ne ee ete) Penrose tiny eee ee ror Biren ee mee Cee een eee ee Eee eee Ean rcary Soccer Comparison of the Atkins, Zone, Orish, and LEARN diets for change in woight and rlatad Peace ann eel ear nett CR eC oad retreat Ce eee erent iets Eee oer ea Sonera Peete Pete see ees Ea Coenen ers Ce et eee) See a ees eee one el eee ice Ere eer ens ee ees ae eee ee eae oer coe er Cen ee ce) eer ete poem eer en Eo re as Peunarer een Cac eee Seer eee eo) Bor toees red ee Tn ene et Pree ence ees Cee eee ers nar eee) Pee eee Secret Td stair aigie-27 RAC eee teat ane) pen eee Le er ea rt es oe ae Laney Preheat Sener tacos ee ee a eae eee re ey renee nn erat Pear ee Cerner Creer tera Peete tas eae ernie) aa mre ny ee eae Sehr me Ta 4% See eet te eee td mn ceca) Pierre rots aro ee ees ore etn ee erator EE eye pes ee ee Cre are ee erg ae a Cr Cees eee ere Peet ern ene ee ea ere ia) pea aetna Pelee crs Eee ete eet eos eer nee eee ee Pea eae a Pont oe ea Ean aurea Cena eeet aa ee ee en ee ees Pe eee ea Ce eae ae Eero erie enan ee eee oy peer een tierd Peer aeronrc ar Caan ed Ce Pee aca amar Pore) eo Poe eae arenas Ce area ure eee te eres ee er ee ered Pema peeTe nme iat eect eee eee eter erat) Peper Pee ra eee eres Sane! Biological fuetions and metabolism of Per are) Cerra) Eau cam na eer eae eee ee ee Pare aa cren ner eta pees een ee ae eae gees Eee ere ee es ene es ee seo) peer ec a 6 eee enuitalree utube Perel eee err a ee ery ead Seer re eC ee Boe er eon eee eects eee ees Seen Ce a een ar ee gece one na ea See ea Bere Mie er eee Ce eee od peer seene riers See rena re eee eens Peer eas ects ee Ce ents TE eee er ere) eo eon cc Ct err aero oa ee ee ies eee ce Ce eee Beer rs Cea tie ee er) www.musculardevelopment.com May 2008utrition: performance PURE LETT bs Peter cicy pee m cM Pe a Eek eee ey eee ee ey ree ea ae) Pore te cere ens A bodybuilder needs to also ask, Sere ae Cra tea ee cee Cd eee eee cet) Coon eee tee rate et Seer cua eect Dee mac Cre ea involves the ongoing processes of pro- eR ee nae eee eee Dee tons eee eae Fe EES eee ae eet ecg Pee ieee Oe eee ite eeu ee eta} 10 other proteins such as blood (albu- Get eae eee teins, changes in protein turnover can be identified within hours following pene sera Sec eek ee a ema See a eee ony eee eee ry Oe See ere ee eae cere ngs Sea cee cee Steere een eS POC onan a pertieg) tea Se De eee ny eee cer Ce et ts the role of leucine as a key amino acid eee Set ny when trying to get ripped for a compe- tition. Fasting and calore-restricion pee nee trad appearance rat inthe blood, an index of whole-body protein breakdown. The ee ee Pee ts Pee an ed protein breakclown. Adcitionally, fast ing increases the protein hormone lucagon, which has a catabolic effect Pea eters Pee erie ed Cee ee ecu eee ee tion of loucine reversed the catabolic eee ere ay ee ea ee ee een tee pee cet oa Dad ee ead eee ued CE Peres M ld eee a SNe ag ae) Eee ee eee as research demonstrates that leucine can provide both anabolic and anti Ser ce ee ees aC eer See ert Coe oe oe aes during periods of energy restriction. ** fete ee eau Pear ee) ee ee ee See ees Serer Cor oe Cee en aes Pee eee aoe Pees uous) Sn ecu s oer ee das Cea} De end Dance teers standard rat diet and the leucine-sup plemented group received 5:91 grams ee tok nd Pre eas ‘composition during concurrent energy Poe ae Poe ee Rae eet See eed ee ea a acc of lean mass then control rats. There eae ely absolute lean mass between the two groups. This study demonstrated Cree ee ue ed oe a eed ee ea Dee eared Re ee eae Rac ee a eee ee ee eae Sierras rats were fed a commercial rat diet Cee eat) sea ce see through drinking water. Though the Oe ce ais eee) eo ee Ea Tom) Oa uae me)nutriton performanc significant increases in mTOR signaling proteine or related metabolic enzymes. ae me ee aac Se nae ead are ae Perec ee Feed ral rt ey Spikes Pemerect ee rates after Dr. Gwartney just wrote pote ree Se ce tad Cee ee acd Pea ee ert) Cea es Cre en Cen Perec eit protein synthesis but do not affect. eam eee tein breakdown with little to no signifi- Ce cau or) Seer ees ee cd Ce Me ud eee er ty Pee eae eae Dea Meg tae a Sen aoe ect See ag also decrease AMPK activity In particu- lar, when AMPK activated or increased, AMPK is responsible for inhibiting ana- bolic processes that require ATP (e.g., eee en er eerie ttc Ree Cay Se Mey Perey etree thereby reducing the AMPK inhibition Cee as ete ee ee pre-workout, may outweigh the disad- Sat ae See eee ny Pee ete ager levels, and total essential amino acid levels reflect the rate of whole-body eae enue eee Ce ee aed Tens ee ue cee eee Re ee es See ete) ‘shown that activation of insulin-signal- ing in skeletal muscle suppresses the Cee ey Se ee ee) Ca Ne eee ‘acute insulin spike is going to blunt fat ee noe ees Cea | Dn et Se cect Po eee acre peer Fir area ee terra eterna ar Peers ee tere aes Errors Peer a ener Preeti nti CGE eee Cooma oer tenner erento nama EE tere ee uit ens Perera ees arena Pree me a ae ect ee Ercion Pe ater ater ay Pe reer ars Pe eee peop to Dee er reat) ‘Spor Mo Evre ha, 358271, 2006 ie eee ies Filet ei rere ined Eo ieee ee Sr eee eta Parana ee brterry tessa cic Pesca eaereece ner read Pra sere ta ert Ra nent Sa) Rae CC Cu ae)ee ae Performance ere eC eT) ts amc em ag ‘A single conversation with a wise man is Ce eee oy ee | eect ist weigh pace ner) Se ne 2c ately aperinnenrer) See ie sre sen peer eres ne) Hee operat earn eae AAT coer nevi Errante near rien eS pete See Teor nentnerenened erence errerpen earn renromenticnee Shrencerer ae ear ecry Teperennne ascot SSS roar Cerone per ements “resin nn eaee Ee ener ry Serre er reduced 24-hour r bbohydrate oxidized. ee ester ‘green tea enhances fat loss, but science is never easy; several other studies have Ce eu Cn tion.” Additionally, a new study published in the European Journal of Nutrition report Cae ry rng compared to caffeine.” So is gree eee eee Crag Dreerr eee ees tion with Future Pharmacy’ Dr. Doug Pen eee tns Pena er ee CO nto eee eee eee ea ey Pe ce on et that have found no effect of green ea on err pee eee er Sree ey ioe ert eer ety Pree Pre een ern ey Se ea nr ent ry eee rs cee ee ee ern er dose (485 mg/d) of tea catechins, com- eect associated with significantly greater Pere rerennnt er rr! COL Meee ne 240 Japanese men and women with increased viscera adiposity consumption of a beverage providing 583 mg/d of tea eee eras eee ea eee anaes Pee eee ee Te ere eter Pane er esr Peer rr Ch ete Tr Aor eee att) in Tho Journal of Clinical Nutrition reported that when overweight subjects were given reenter arene SOR sec} Ce eaters See {at areas, and significant reductions in ‘serum triglycerides and free fatty acid con- Sree Ino) Se ee CC CA eee ey ey Econom eed ear coe ce Ee eens Cone nas eae ered Dre Rse Ten irre reg acne veer) ree ete Ley Pemetien rae) ee ea Ti) Sao acum)Update uscleGrowth Camu LY The Ultimate Supplement etal 4 ener ee ne ees mass, compared to using each compound separately. a eer are eee el Cue eo mene ur Rate ree ee ee te eee eee eect elcid RC eee ee a ee few studies demonstrating the synergistic effects of stack ing anabolic agents as opposed to using each separately: Oe eeu eee Cate eager) Perce ee Cue ce nc) eee ee nen ee ean) ete EO ee eet eee eg eee ee a os Benen Coed oar) Se es ee Pea rae) Pee EMC Cee Seneca Le rice Se cee Cereus eee ates are ee eee nation of GH and testosterone resulted in superior increases in eee eis mass, compared to GH or testos- a) eee ee ees Pee eer ere ied ee ee cece Cee aie uc ISAAC Las Pe fone ec Dee eee eee arr eee ate Peet eee suru nea for a bodybuilder? Although it obviously won't produce the same increases in size and strength, it will produce EC ne aecae nn Bt eee ta CTP eet ene) ATS a et oud ete ene eee plement stacking on size and strength in healthy young Soe etre ac ene) eats Sar) Car ae mee)MuscleGrowthUpdate Pecos eg eee ene ee Cee en) Cue eA ed OU ee er Race eC ea which the trans-10, cis-12 isoform is considered the most biologically perature eas roy pe ao! Ce eee i Pe Cac eee ica ee ieee) 3. Protein only (45 grams per day of whey protein, six grams per Co) ee aoe Ce ane eu free-weight strength-training pro- grem for five weeks. At the end of ee ea ee Cee aes ee eee Pea Ae ed er ee et Br ee ard oT ee ee in the other groups combined eer ere) Coa ere Paneer nonce iy bolic actions of creatine and protein? Cree ane ces esau erates a downregulation of pro-inflammato- ree eng Coe ea known catabolic signaling agent, Ce ee one Dees eee eee ene crt eee Meee en ee] eae eee eld Pee nce Pc al Re WA eer aCe eRe avy Pee eer cos crn Perec ees tein results in enhanced strength and ee er ea Ren Sec ECU Puasa cunts eae | Deore pohee een ea Poona te aac ed a ae cea ROLY sere eee Monee CO ene cen aneee es pepinsadivnmrny Meher rey een ed Nr eee a? xen ere ny eee Caer eae Paracas Se eee a eye enya Sen as CT an eM paren porno nine Pate a an Ty Pea er aT eer peer cere eee TL are eet) eee ene ened pee eee reas nr e rete orate Sire ee as ee eee eed ee hae re erent) een herr ana ren ono my eee eS Co ee ney Perera ear ens ee aera Ree Cas eee ns ee ne ee eee CCLA supplementation on immune function in Young healthy volunteers. European Journel rena Ce eee Ls (2006). Death receptor associated pro-spoptot- ener enn ter Pore ar '9, Stephen M Cornish, Darren G Condow, Poe ee Litle, Scott Forbes, Saman Abeysekare cee A ea el ee) Combined With Creatine Monohydrate and ere net Sere eu ety een Yorasheski KE, &Tomopotsky MA. (2001) Cent ares ee ieee ete eee Meir) Cea ee ete ee Cre ee teat ance ac ee nee Ce ee eee Eerie) Car ae mee)Sports Supplement Product Review Pees Mc aE OTM CC Tf bottles and even gallon jugs of water aro the beverage of choice for CS ee Cuca Rene te terme sca ee ay bodybuilder looking for increased size, strength, recuperation and muscle ¢ ee CRC a ces Ce a ee an may be ‘during exercise’ or ‘intra-exercise’ Ultimate Nutrition’s Fee et rere a builders have read about pre-exercise and post-exercise nutrition, but ‘intra-nutrition’ is a relatively unknown concept in the body- building arena, adreNOline is recommended for anyone look- Pee a ce te Pr eee ee ate) eee Lo ee ee Pe eon) The Science of Gore Sty oer ccc) een eee etry that nutrition during exercise, or ‘intra Rete er td Cee eae Peer rer en eee) ee eee aed Ce eee eel Cee eed eg me ern ue ced Sees erry ee ee eos tiveness of intra-workout nutrition; every Ree ere TE Coc body workouts lasting 60 minutes (eight eee eR at LORY ENA NUTRITION in) See om acu)Sports Supplement Product Review Re oe Sue a ne non au of EAA and around 40 grams of carbohydrate. The gains in lean muscle were greatest in the group consuming EAA and carbohydrate during exercise. The carbohy- Cee ere ry ne eed ad compared to just 4 pounds in the placebo group. Oe tee oes eee eee eens rere eee ete eed freee Ue rae eee ‘during-workout" supplement scientifically designed to pro- Se a ccc Reduce Muscle Tissue Pee Resistance exercise causes an increase in blood flow to Re are eee oN ea) De Cr ES eee ee eee See ee ee et ae Se cece ee ey ete Sete oe acids stimulate protein synthesis but do not affect break- COS ee eect cee I Te Dee ceca eee eae) Cnet ingestion and resistance exercise have also shown @ Ce ee a uc yas linemia (insulin spikes) or ingestion of carbohydrates. You are not going to get bigger and stranger by breaking down teeter ea ete reer) drink designed to prevent muscle tissue breakdown. Deg ee at ra ieee ne ec Rrra eee ne ect etree pee er ee eet ene ee iat eee ere anes ee nee leading to enhanced blood flow. I has been demonstrated thot, within minutes, insulin significantly increases vasodi- PT CC Macon rd drink water during your workouts, you may be missing out cae ree oe eens ete eee eer eet SrA Re uu ecu more insulin is increased, the greater the increase in blood ae eee ane md eo eee trent lation of muscle glucose uptake. Insulin has an effect on increasing NO production, which may be the partial reason Se eee Unt Mar nee Ss tion of nitric oxide (NO) synthase by the nitic oxide a ee eet ety I9g blood flow in humans and diminishes (-25 percent) glu- cose uptake; this supports a physiological role for insulin Peseta te ees adreNOline is packed with scientifically formulated complexes to keep you energized and focused throughout Seer er Ce ona ence pumps to ultimate levels with adreNOline’s N.O. PUN eee ee eee ry Complex, Quick Pro Complex and Recovery Glutaplex to cette ee Pee eee en Corea ed relented eee Renna Settee ‘+ Hydration Complex SoD eked Sieg + Fatigue Extender Complex See mesma eres er ea ce er for new muscle growth with adreNOline! adreNOline is Ree Seen a ats WHILE you train! Ger the most incredible muscle pumps Oe ee aR ey {get the most out of each and every workout with pee am eee cen that way you will maximize your results and recovery rates. CE Aue eee ee Eee eee cee cy peace Pre ae aga ea) See re eT Cea ee ae enn ees eae ae eae 1. Bird SP Tarpenning KM, Marino FE. Independent and com: ear ee ae re eee crn te Lire eee Caan a eee? Cee re ee ee ee 2. Borsheim E, Aarsland A and Wolfe RR. Effect of an amin et te eee ee a ee ea Ee Se ce ne) eee eer te ners aera ey eee et Bo eae ee Ears ae 6.YkiJarvinen H, Utiainen' Insulininduced vasodilatation: physiology or pharmacology? Diabetologia, 41 :369-378,1988. er Ne ee Cree eee eee ee eg ae es 8, Steinberg HO, Brechtel G, Johnson A, Fineberg F Baron AD: Ce ee pee ee eer ee ea Td Ree oC Cuca mT)CeCe aC aa eS a Cen oe oe een Se a ects eee eet eee Cee a eee een he ce ace online and banned from the MD boards for a short time, We asked his old friend Flex Wheeler to get the inside scoop on everything and get to the bottom of that situation, as well as find out if indeed his comeback to competition could Peo eRe ee Cae te Renae e ci been too long, dawg. as abricklayer for many years, but cousin was a transsexual; my da Coed Oc ie eae ee en LP: 've tried e-mailing you a cou. he somehow kept it from affecting . don’t like this or that type of person, ple times. | told you both my grand- him too much. They were rart a a based on how they looked or what parents passed away. years. Once she went, it was\ielhe "\ group they belonged to. a et Tn od Pad a ‘about your best friend since you ee ead FW: That's funny. I read so ore a been a litte over a year now si ing about how when the hi Pe grandmother died, and my grandfa- band dies, the wife usually ete eae et pee a ea eee Eee ae ee last year. Se CO La FW: What happened with him? Cee ens Pe ec Ty TU er a tumor in his throat removed and alll that. Now it's time to get to —_using the pec flye machine | wanted, they mistakenly tured off his oxygen the nitty gritty. You know the een eee ks flow during the procedure. My mum number one question Ihave to _startod talking. After the w@rkout, wo Pee ee eC aL) See ae Firehouse. | wasn’t thinking, wow, this Se ee ecm) LP: Nope, never have been. Iwas is a black guy. He was a nice guy that | ec basically raised by my grandparents _got along with and who loved to train FW: Damn bro, that’s rough. and they weren'tlike that. Things like like | did. It was really weird to me ee a eee ee ee Cette tay serious lung problems from working them, They were very accepting. My about him and they would ask me, is ccm See es acu) —_- = VvDeane celee ara Borer poe rit eee ots reer esioenpeyeereieieny eerrereereerri eee eer ocretrnr is ones Le-Yeoh remember onetime Ce ene) thore was this form I had to fil out eres pene erie mete oererrennrenntnentert Papper none aor peer recr neg torn to check off in Australia? ferenneunese erty more advanced then the USA. In Pcnerernr rey ten reer EOeNetttiaT) eee eae eid eer ian Sore ene Noor soar eSrna ETN readers how thie whole raclst Peeper anety doing the live commentary for the Sa LP-You and Shown were doing the Pe rpanrerieatr oan re Beers aerial Steve asked me to do what | do een ei neni neniner Mroraoreneennets ait 5 prion 9 cane bane penieernevenre erat frees ee er pene pear rspat -tiehr Heerenveen srepeesneerd Cicn eee et (etone atvemcnaet pacceare ampere oi anemia tates Sete ety ee rs Coa an ona cone PV eres rad Ce eae ce et kote LP: At one point Lonnie introduced a guy, and you could hear his music, ee td SU ted Ce Ue cd oer a ee a routine with the word nigger in it. Ree ee) eee CO aes to the rules of the NPC and IFBB. | Ge eee ees pore: Cues ce Boece ety Pcie eee ed hurting someone’s or eerie ey just like I dish it out. ee eee suck or look like they have implants Oa ts eee Cee ts Cee got ts Se ey peo s era Sea Peet re Se eee ee Cee ee eee aka Seen bing circulated by the mods in bits ee eee en eet eres Pen ceaecnd Dee eee See ee en eet Pome reong ee eens ese) ee aoe? before | knew it had been banned ee as ee RO eR ey vary derogatory word to me. But Reo Cuca eT) ee ee ae ee aed Cee Se ee Pree sre ee eer Peer ny ee eee tr FW: You gave mo a belt buckle of that cross as a gift, and I didn’t want to wear it— I associated it See ee ead er ae eas ee eons cers ee nee od Ser end Perc eee like why is this black man wear- Perret Sree? es Se Ea moan, Hitler would have loved Soren ears rea ca pn wr 4 neat ite 9 hocrenne ironies eee aa) I ‘we are all inclined ry DT eee col DR Ce eed Pee See take eee ee ee are ng Cee ee oe De Cd ene ee a Sete ee ee See ee te eo eens Renee aCe ce eee) Bee err) Pees oe ean eae ogee eT Por ee ay dated women of every race. My wife is half white and our kids che nec lid Sena Pesce ry) Org ns 7eet koe cy crs ae Te ac Career) Cee oe ac Ce Er oso nee snc Cae koe Se eee SO eek er ese eet) Peer mk Pen okt eesti ft Cee) CC aed Ce ett Oo Coca? FW: No bro, I think you'll be a er tk ety ea Pee he Ce ese Deena ee strength. That strength we have is Ce ea ple, because they lackGRC OR Rac ee eka eee ed rd LLP: It was less than 24 hours. Once Steve found out about it, he called me and | explained what had happened. eed ead Caen met Pee eee know from our personal rela- pn eked Pee tema) Pree acer ang Poeun eer Rs Pens LP: Contoxt is everything. Like Seen Ree eae ee fe Pree ret ey Pee aes Pes ae) Si in America. But I've been to Australia and they throw that word around like nothing. Even if I'm eer en aera Pee kes LLP: Exactly Like in certain company, the N word is coo! to use depending on who you are. But in other situations, Coe) ee ee a keene PO Rn ee ae Ry get it? Was it like a midlife crisis thing? LP: No, I had actually wanted one there for a very long Cee ae ee eee are See ete eta aces Reread their faces. | thought wow— that would be really cool to have someday! Even when | was younger than that, | used ieee Cc cane Gee ee et aces just to get a scar, because that’s how cool | thought it oe ‘Years later, almost from the time | got my first tattoo, the Superman logo on my shoulder, | wanted to put some- STL eee Came s Pe Le ee a Pee eee ee eee eed Se a eae FW: So it had nothing to do with wanting atten- Bend ee ea ace esas sure books could be written about me for psychology Cee eee ma rc cya) w?1 For a couple days Beker veces Ces Pence eet world was com- erat ee Se! John were let go, Peer! friends are ‘cunts:The word hasa down after that. I think change is Coca tec \h yeah, women hear Magazine and the meee rors Ts just get better Becerra happened in the grocery store a few weeks ago. A litle old Dee cd Deg Cae Rags en eee es ee eee) eee uC cee rs mado my day. Caen COCR roy at MD lately, as everybody knows. What do See ene Ca cee cats Pee en eee a ee oe er) Se ET a eu ee een eee er cn Se gece eee Pee oa a ee ree ta) Posted eae Cee nee a Td on the forum. Having my own section is good because a lot of times there would be threads ce eC sees knew about.They might have gotten shuttled off the first page fast, because no one was posting Cee Ree EO a eeu CE Ry insulted because | never responded to their thread or ques: Ce ne oie aca eae cae) Bee ew Ree) about adding a live chat room feature that we could have eee ry Cae ea Ot ary Pe Ree eee acc tee ne ected eae a ec ed eet eee ee ee es Ree ee eee Lee eer ay eee eee cucnrs Peo ee oa Dee eee ee around worried about all the shit they have to get done. It's De eer ae ee CMe nc ace ne OnE Cee te eg ee eC Pe eee ae es unc hares ‘They work longer and harder just to buy more stuff like glantTVs and expensive houses and cars so they can keep Peers iTS EO oe ts ae nme eS Ne eee Det nee ea een ureters Se CURE Tee eee eRe ng Pe ee ce ee erie SO emer aed everybody. Then, when | got back here, | noticed thet | CRM en ee ae}SCE a nee a Se ee Cu a ec ad SR Se en ee FW: That's hilarious. We haven’t talked about the would tell him | ate mine, but | was throwing it in the trash, Cee eet Reta ea Cee de ee a co eae a em FW: What about Venice back then? Gold's was she's from South Africa, but she had been living in a CT to be. You could walk in any time and see Corea eee) her for a while and when | moved back here | asked her to come visit ec CCR Gee a Sea ed ee ny peace Rees ness. fee eon Cee Grae sur esc talk about is the old days. You ee ee See eae) interesting time, wasn't it? ee eae cain Pee een OC und ese ene top guys at the Olympia and the POET eae een eee ed Ce Pett Reece eta Pete eee Cee eee ee ey like you, Dorian, Shawn, Kevin, See ear Dillett— I'm not afraid to get Cree ea ea) like those days. And | think I'm the Cee a Pe ee es ee ee ay ee ee oc) Ree On ed Pe ene ee Ces tal Peet eens STR guy, but we got on pretty well. | Deri ea acy Cr ad