Universal Nutrition 3 Terminal Road New Brunswick NJ 08901 phone: 800.872.

0101
 I Animal Pak Foundation

8 Animal Pak Defined

11 9 Protein Strategies
12 Rules Of Split Training
13 Training Routine #1
14 Train Your Chest Like The Pros
II Animal Stak Building

18 Animal Stak Defined

21 You Don’t Know Squat
23 Training Routine #2
III Animal M•Stak Building

26 Animal M•Stak Defined

29 Training Routine #3
30 8 Ways To Increase Intensity
IV Animal Cuts Cutting

34 Animal Cuts Defined

37 Training FAQs
38 Cardio Roundtable
40 In The Trenches
42 Pre-Contest Diets
V More Features Info

44 Animal Supplement Stacks

46 Natural Anabolics
48 Training Routine #4
49 8 Mass-Building Tips
51 Training Routine #5
52 Animal Supplement FAQs
54 Critical Praise
56 Stick To The Basics
57 Training Routine #6
60 Hardcore Livin’
61 Bench Like An Animal
VI Technical Info Products

58 Supplement Facts
VII Training Logs Personal

62 Daily Training Logs

VIII Cardio Logs Personal

70 Daily Cardio Logs

web: www.animalpak.com e-mail: [email protected]

 “Pre-Stacked” Packs.
Each Animal can is “packed” with
nutrition. So what you get are
complete formulas with multiple
“stacks” built right in. For instance,
Animal Pak isn’t just a multivitamin.
You also get minerals, amino acids,
electrolytes, antioxidants, essential
fatty acids, performance nutrients
and more. With Animal, you get it all.
So there’s no wasted money, no
having to buy different supplements,
and no worries about dosages.

Time-Released Doses.
Each ingredient has been specially
formulated into unique pills for
maximum release and absorption.
Those ingredients which need to get
utilized quickly come in fast-
dissolving capsules. Factors such as
tablet coating thickness, tablet size,
tablet shape, and even tablet density
have been manipulated for
maximum time-released results.
Result? Your body gets what it needs
at the right time. No sooner. No later.

Animal. The One And Only. No Guesswork. No Mess.

Nothing gets in the way of training, not bad weather, girlfriends, or a lack of In short, every Animal product
clean clothes. Being an Animal is more than just training: it’s a way of life. It’s delivers all the right combinations of
the only thing you know. For nearly twenty years, Animal packs have been ingredients, at the right time, in the
found in the gym bags, lockers and kitchens of champions all over the world right amounts. Pre-stacked, time-
including Mr. Olympia winners, world powerlifting record-holders, and released, and specially formulated.
Olympic gold medalists. Why? Because Animal gives you everything you Each pack contains up to 50 different
need, and nothing you don’t. No hype, no nonsense, no bullshit. In a world ingredients which work together to
full of hyped and gimmicky supplements, we promise real results and we produce the results you’re looking
stand behind every product we sell with a full lifetime guarantee. With for. In other words, you get
Animal, you get the confidence of a proven track record. After all, Animal everything you need, nothing you
has stood the toughest test of all, the test of time. So when you’re ready for don’t. All you have to do is take a
the next level, turn to the original hardcore training supplements. The one pack or two. Daily or following a 3-
and only, since 1983. week cycle. It’s that simple.

4 owner’s manual intro

No Bullshit.
No fancy packaging, no frills. Just
hard-working. No nonsense. Just like
you. With Animal, you get what you
pay for: Tough supplements that
come in vacuum-sealed cans meant
to take some abuse. Each dose
comes individually packaged in clear
plastic, so what you see is what you
get. Whenever you need it. Wherever
you train. It’ll be there. Just drop a
pack or two in your pocket or gym
bag and get jacked for training. It’s as
easy as 1-2-3.

Customizable.
Every Animal pack has been
designed to work with the other.
They’re “stackable”. You can take
Animal Pak, Animal Cuts, Animal
Stak and Animal M•Stak together,
depending on your individual goals.
The right customized combo will
help you gain size in the off-season,
get stronger and blast through
plateaus, or just give you that
shredded physique you’ve always
wanted. Start with the Animal Pak,
the foundation, and work the other
Animal supplements in as you need
them. Now you’re ready to rock.

Lifetime “Ironclad” Guarantee

We stand behind every Animal pack
we make. If any of our packs has not
met with your tough requirements for
any reason, at any time, return it to us
along with the original receipt and
we’ll send you an exchange or
refund. No questions asked. No
bullshit. Call us at 800.872.0101 for
more information.
Every day you train is judgment day. Each rep, each plate matters.
You don’t make time for talk. All you care about is moving weight.
Nothing else. This is hardcore. This is Animal. Can you handle it?

Animal. Hardcore Training Packs.

Animal Pak | Animal Stak | Animal M•Stak | Animal Cuts
800.872.0101 www.animalpak.com
 “ I have been lifting weights for fifteen
years, and most of that time was spent
training as a natural powerlifter. I've exper-
imented with hundreds of supplements
over the years, some good, some worth-
less. But the best supplement I've ever
come across is Animal Pak. I've been
using Animal Pak since I started as a pow-
erlifter. It was and still is the foundation upon which I rest
my nutritional regimen. Fancy supplements come and go,
but the basics stay the same. The Animal Pak is king. ”
M. Palmieri Las Vegas

There's nothing like it in the world. ment in history. Why? Simple. Animal vitamins and minerals. Vitamins (organ-
For you, getting it is more important Pak gets the job done. It works. First ic) and minerals (inorganic) are phar-
than getting anything else. We're talk- time. Every time. Animal Pak has stood macological agents and catalysts. They
ing about the pump. Just the thought of the test of time. can exert significant ergogenic/anabol-
blood flooding into your muscles, fuel- See, nature, in all her ingenuity, has ic benefits and function as the spark
ing them with nutrients and oxygen designed the human body as the ulti- plugs for activating all the necessary
and giving you that engorged feeling mate training machine. Since the dawn chemical reactions which make training
gets you fired up every time. Hey, it's of mankind, our bodies have changed and building muscle possible.
time to hit the weights. It's time to get very little. And when it comes to grow- If you're training or dieting hard for a
your pump on. ing our muscles in a freakish way, we contest, the first thing that happens
Since 1984, Animal Pak has been still need the right combination and when you don't take the Animal Pak is
helping competitive bodybuilders get mega-doses of essential amino acids, that nutritional gaps begin to form. Why
the most out of their freakish training carbs, vitamins, minerals, antioxidants, should you care? Because over time,
routines by providing all the nutrition and essential fatty acids (EFA's). Only these deficiencies continue to grow.
they need, plus some they didn't know Animal Pak has everything you need. Eventually, your body will stop function-
they needed. For 17 straight years, OK, so you think your regular multi is ing at its optimum level. In other words,
people like you have made Animal Pak going to cut it? Get real, Jack. You want you hit the wall, your development
the #1 selling training pak in the world. massive size and mega-strength and reaches a plateau. In fact, even if only
In fact, more competitive bodybuilders only Animal Pak can deliver. Each one key nutrient is missing from your
have cut their teeth on the Animal Pak Animal Pak starts with mega-doses of diet, your body could shut down the
than any other bodybuilding supple- necessary vitamins and minerals. Yeah, anabolic drive needed to build muscle
8 owner’s manual animal pak
so that it can support more critical ments (e.g., prohormones) rely on while most supplements have come
metabolic processes. When this enzymes and other substances in and gone, precious few have stood
happens, you stop growing. your body to "activate" them. Poor the test of time. When you're ready
Research has proven that strength nutrition means poor conversion and for the best, step up to the most
athletes such as bodybuilders and activation of expensive supplements. trusted name in serious bodybuild-
powerlifters, due to the intensity and Animal Pak is your insurance policy ing nutrition: Animal Pak.
frequency of their training programs, to prevent this from happening.
have higher nutritional requirements One other reason to take Animal
than regular athletes. Studies have Pak daily: drug-induced nutrient
shown that these unique needs are depletion. Pharmaceutical drug use
greatly increased for bodybuilders can lead to vitamin and mineral defi-
who regularly compete and need to ciencies. Relying on "science” or
diet down. During calorie-restricted “gear” to get you huge can obviously
diets (diets which tend to be repeti- exacerbate this problem. Even com-
tive and monotonous, e.g., rice and mon pharmaceuticals and OTC's
chicken), the potential for nutritional such as aspirin, ibuprofen, antide-
deficiencies increase dramatically. pressants, and cholesterol-lowering
More alarming is the fact that drugs can deplete your body of folic
championship-caliber bodybuilders, acid, iron, potassium, and important
even when supplementing with a vitamins. If you use drugs of any
regular multivitamin, were still experi- kind, this is another reason to sup-
encing significant nutritional deficien- plement with Animal Pak.
cies. A basic multivitamin supple- With Animal Pak, you get plenty of required for
ment won't be enough. Competitive everything you need. And a few • All competitive strength athletes
bodybuilders know that a superior extras. Animal Pak features perform- • High-intensity training
multivitamin is the first line of ance optimizers such as pyridoxine • Athletes who use supplements
defense. This fact is confirmed by alpha-ketoglutarate (PAK), IGF • Athletes stuck at a plateau
studies which have revealed that colostrum, nucleotides, lipotropics,
100% of Olympic weightlifters and L-arginine, Protogen A, eleuthero, daily dose
over 90% of competitive male and and the like. In every pak, you get a 1 pak per day during the off-season
female bodybuilders use a vast arsenal of over 55 key ingredi- for maintenance, 2 paks during a
vitamin/mineral supplement. ents that are delivered in the right pre-contest diet or when training is
These nutritional gaps not only amounts at the right time, every time. unusually intense.
affect your performance and size, Each of the 11 tablets included in
but they begin to impact the way each pak has been specifically for- selected ingredient profile
your other supplements work. For mulated to deliver the goods. Mega-Vitamin/Mineral/Antioxidant
many of today's supplements to Consider the Animal Pak as the Complex
work efficiently, your body needs to cast iron skillet of your supplement • Zinc
be running on all cylinders. program, your body's first line of • Chromium & Magnesium
Nutritional gaps mean that your sup- defense. If you train with weights, • All The B Vitamins
plements may be rendered ineffec- then you absolutely need to train • Copper & Manganese
tive. For example, many supple- with the Animal Pak. Remember, • Potassium & Phosphorous

9 owner’s manual animal pak

 • Vitamins C & E SELECTED SOURCES
• Selenium •Bahrke MS, Morgan WP. Evaluation of the ergogenic properties of ginseng. Sports Med
1994;18:229.
• Folic Acid •Bucci LR. Micronutrient supplementation and ergogenesis: metabolic intermediates. nutrients
Key Amino Acid Blend • as ergogenic aids for sports and exercise. CRC Press: Boca Raton, 1993:41.
•Bucci LR. Selected herbals and human exercise performance. Am J Clin Nutr 1997; in press.
• Arginine •Burke LM, Gollan RA, Read RS. Dietary intakes and food use of groups of elite Australian
• Leucine male athletes. Int J Sport Nutr 1991;1:378.
• Valine •Couzy F, Lafarue P, Guezennec CY. Zinc metabolism in the athlete: influence of training,
nutrition, and other factors. Int J Sports Med 1990;51:1093.
• Isoleucine •Cynober L, et al. Action of ornithine alpha-ketoglutarate, ornithine hydrochloride and calcium
• Glutamine alpha-ketoglutarate on plasma amino acid and hormonal patterns in healthy subject. J Am Coll
Nutr 1990;9:2.
• Methionine •Davis JM. Carbohydrates, branched-chain amino acids and endurance: the central fatigue
Performance Optimizers hypothesis. Int J Sport Nutr 1995;5:S29.
• L-Carnitine •DiPasquale MG. Inosine. Drugs Sports 1995;3:6.
•Elam RP. Morphological changes in adult males from resistance exercise and amino acid
• Pyridoxine Alpha-Ketoglutarate • supplementation. J Sports Med 1988;28:35.
• Coenzymes A & B •Hallmark MA, Reynolds TH, DeSouza CA, Dotson CO, Anderson RA, and Rogers MA.
Effects of chromium and resistive training on muscle strength and body composition. Med Sci
• Para-Aminobenzoic Acid Sports Exer 1996;28:139.
• Siberian Ginseng (Eleuthero) •Haralambie G. Serum zinc in athletes in training. Int J Sports Med 1981;2:135.
•Haymes EM. Vitamin and mineral supplementation in athletes. Int J Sport Nutr 1991;1:146.
• Oriental Ginseng (Panax Ginseng) •Kankaanpaa MJ, Marin E, Ristonmaa U, Airaksinen O, Hanninen O, and Bray TM. Effect of
• Alpha Lipoic Acid (Thioctic Acid) vitamin C, vitamin E, ß-carotene and selenium supplementation on exercise performance in
• IGF Colostrum humans. Med Sci Sports Exer 1994;26:S67.
•Keith RE. Vitamins and physical activity, in: Nutrition in Exercise and Sport, wnd ed., Wolinsky
• Phosphatidylcholine I and Hickson JF, Eds. CRC Press, Boca Raton, FL 1994, Chapter 8.
Joint & Bone Support •Keith RE and Merrill E. The effects of vitamin C on maximum grip strength and muscular
endurance. J Sports Med 1983;23:253.
• Shark Cartilage •Kleiner SM, et al. Nutritional status of nationally ranked elite bodybuilders. Int J Sport Nutr
• Calcium 1994;4:54.
•Kleiner SM, et al. Metabolic profiles, diet and health practices of championship male and
• Vitamin D & Magnesium female bodybuilders. J Am Diet Assoc 1990;90:962.
EFA Complex •Lambert MI, et al. The effect of carbohydrate and branch chain amino acid supplementation
• Linoleic Acid on cycling performance and mental fatigue. Clin Sci 1994;87S:53.
•Lukaski HC, et al. Maximum oxygen consumption as related to magnesium, copper and zinc
• Oleic Acid nutriture. Am J Clin Nutr 1983;37:407.
Digestive Enzymes •MacLean DA, et al. Branched-chain amino acid supplementation attenuates net muscle pro-
tein degradation during exercise. Clin Sci 1994;87S:51.
• Papain & Pepsin •Marconi C, et al. The effect of an alpha-ketoglutarate-pyridoxine complex on human maximal
• Pancreatin aerobic performance. Eur J Appl Phyiol 1982;49:307.
•Pelton R, LaValle JB. The nutritional cost of prescription drugs (Englewood CO: Morton
• Micozyme Publishing), 2000.
•Soares MJ, et al. The effect of exercise on riboflavin status of adult men. Br J Nutr
recommended stacks 1993;69:541-51.
•Sobol J, Marquart LF. Vitamin/mineral supplement use among athletes: a review of the litera-
As the "foundational" supplement, Animal Pak should be a ture. Int J Sport Nutr 1994;4:320.
part of every bodybuilder's regimen. Every Animal sup- •Snider IP, Bazzare TL, Murdoch SD and Goldfarb A. Effects of coenzyme athletic perform-
ance system as an ergogenic aid on endurance performance to exhaustion. Int J Sport Nutr
plement has been designed to work together, creating a 1992;2:272.
unique, powerful, and comprehensive nutritional system. •Spector SA, et al. Effect of choline supplementation on fatigue in trained cyclists. Med Sci
Sports Exer 1995;27:668.
Animal Pak is your starting point. •Von Allworden HN, et al. The influence of lecithin on plasma choline concentrations in triath-
letes and adolescent runners during exercise. Eur J Appl Physiol 1993;67:87.
product sizes •Warren BJ, et al. The effect of amino acid supplementation of physiological and performance
responses of elite junior weightlifters. Med Sci Sports Exer 1991;23:S15.
44 Pak Can & 15 Pak Can

10 owner’s manual animal pak

 microfractions. For example, casein is the
richest in glutamine, and has casomorphins
which help release aminos over a long time.
Whey has high BCAA levels and fractions
such as GMPs and lactoferrin. Egg is great
because it’s a high quality protein that’s lac-
tose-free and dairy-free.

6. Select The Right Protein For The Job

Consider specializing your protein use
depending on the time of day and the fre-
quency with which you eat. If you have time
to eat 6 meals a day, then whey protein will
work great. If not, you may want to use a
protein like casein. Are you considering tak-
ing a protein shake before bed? Stick to a
slow-acting protein like casein and avoid
whey. Look for a quick shot of aminos after
training? Use whey instead.

3. Get Protein From Whole Foods 7. Take Protein After You Train
Whole foods are your first line of defense. As one of your meals, you should always
Get as much protein from whole food take protein immediately after training. This
sources as possible: lean red beef, chicken, is one of your most important meals. For a
turkey, tuna, pork and the like. Also, when good post-training shake, try a 2 to 1 ratio of
Every serious lifter eats tons of protein. 200 you’re trying to gain, stick to lean red beef. carbs to protein, or about 100g of carbs and
grams. 300 grams. Even 400 grams and When you’re on a cut, switch to chicken and 50g of protein. If you take creatine or gluta-
more. Any competitive bodybuilder will tell turkey. Protein supplements can be used for mine, a post-training shake is a good oppor-
you protein is crucial. Protein provides the convenience or to “top off”. tunity to blend these in.
building blocks of muscle. So here are nine
tips for maximizing protein use. 4. Cycle Protein Powders 8. Drink More Water
If you only use one kind of protein source, Increasing protein means increasing your
1. Increase Your Protein Intake like whey, then it’s high time you cycled off water intake. More protein means more
Make sure you’re getting enough protein. and used another protein source. Just like nitrogen that needs to be flushed out of your
Serious bodybuilders take anywhere from you wouldn’t stick with only turkey breasts in body. Water does the trick. Aim for up to a
one to two grams of protein for every pound your diet, you shouldn’t stick to one protein gallon of water every day.
of bodyweight. For a 200 pound body- powder. As with training, vary, vary, vary.
builder, that’s about 200 to 400 grams of 9. Take Protein With Creatine
protein every day. 5. Blend Proteins Many lifters take creatine with sugar. Why?
Why do pros get their whole proteins from a Insulin functions as a “pump”, improving cre-
2. Take Protein With Every Meal variety of sources? It’s not just because of atine uptake and absorption. New research
If you’re eating 4-6 meals a day, divide your taste. Whole proteins vary in terms of amino indicates that you don’t have to use sugar to
total daily protein intake between those acid profiles, vitamins, minerals, and other do it. By taking 50g of protein along with
meals. For example, if you weigh 200 key nutrients. The same applies with protein about 50g of sugar with your 5g of creatine,
pounds and you want to consume 300 powders. Want the best protein powder? this can have the same impact as 100g of
grams of protein over six meals, then each Mix them up. Each protein comes complete sugar alone. And for bodybuilders looking to
meal should contain 50g of protein. with its own set of unique benefits and minimize sugar intake, this is great news.

11 owner’s manual nutrition

basic rules of split training
legs. Prioritize your weakest body parts training for maximum power, keep your
first and your strongest last. That way, rep schemes lower (no more than 6-8 reps
you'll be able to devote more energy and per set). If you're trying to achieve superior
focus to bring up lagging body parts. shape, then higher reps is recommended.
Regardless, keep your intensity high.
2 WORK BIG TO SMALL

Your body's largest muscles include 5 BASIC SPLIT ROUTINES

your legs, back and chest. When it comes Split routines can vary tremendously.
to splitting, these body parts should be Two of the more popular methods include
trained before you hit your smaller body the "push/pull" split and the "upper/lower"
parts such as your shoulders, biceps, and split. With the push/pull method, you divide
triceps. These smaller muscles function as your weekly routine into exercises that
support muscles for your basic lifts such require you to "pull" and those which
as the bench press, squat, military press "push." For example, seated cable rows
and so on. Tire these muscles out and you are a pull-type exercise. Push-type exercis-
won't be able to grow your pecs, quads or es include bench presses and seated

T ake it from the pros, splitting is the way

go. Full-body training, provided that the
intensity is high and the routine is good,
lats effectively. For example, if you're work-
ing your back and your biceps, be sure to
presses. If you want to keep things simpler,
you might consider an upper/lower routine.
do your rows before your curls. Train your upper body one day and your
can produce some amazing results, but lower body another day. Whatever method
splitting lets you get more from less: more
results from a shorter period of time spent
in the gym. If you had to train all your body
3 GET PLENTY OF REST

Rest is just as important as training.

you choose, stick to it for 8 weeks and see
what kind of results you get before switch-
ing to another method.
parts in one routine, it might take a full two Don't make the mistake of thinking that
hours. There's an advantage to keeping you're going to maximize muscle growth TYPICAL ROUTINES
your daily routine short: higher intensity, by training for two hours every day on 6 2-Day Upper/Lower Split Routine
better focus, more energy and strength, hours of sleep. Most bodybuilding pros • Day 1: Quads, hams, calves, abs
and a reduced likelihood of "overtraining." sleep anywhere from 8 to 10 hours a night. • Day 2: Chest, back, triceps, shoulders, biceps
Plus, spending only 45-60 minutes a day So should you. As a rule of thumb, if you • Day 3: Rest
gives you more time for other things. The have to use an alarm clock to get up in the • Day 4: Quads, hams, calves, abs
following are a couple of basic tips to keep morning, chances are, you're not getting • Day 5: Chest, back, triceps, shoulders, biceps
enough sleep. Remember, anabolic • Day 6: Rest
in mind when you're converting your old
• Day 7: Repeat
routine into a new one. growth hormone (GH) levels reach their
peak in deep sleep. Just another reason to 3-Day Push/Pull Routine
1 ASSESS YOUR WEAKNESSES turn in early and skip the Late Show. • Day 1: Back, biceps, abs
• Day 2: Hams, quads, calves
Depending on your genetics and your
structure, you may be blessed with mas-
sive quads but puny pecs. It makes sense
4 KEEP INTENSITY LEVELS HIGH

Regardless of your goal, you need to

• Day 3: Chest, shoulders, triceps
• Day 4: Rest
• Day 5: Back, biceps, abs
to begin your weekly split routine cycle keep your intensity level as high as it can • Day 6: Hams, quads, calves
with your pecs. In other words, if your rou- be. The whole point of training is to tear • Day 7: Chest, shoulders, triceps
tine begins on a Monday after a Sunday your muscles down, thus allowing for it to • Day 8: Rest
rest, start with pecs and end the week with grow back larger and stronger. If you're • Day 9: Repeat

12 owner’s manual tips

 training routine #1
schedule

Monday: ON

Tuesday: OFF

Wednesday: REPEAT

Thursday: OFF

Friday: REPEAT

Saturday: OFF

Sunday: OFF

CYCLE: 3 Days Per Week Arms routine notes

LEVEL: Novice To Intermediate • Barbell Curls:
GOAL: Introduction To Bodybuilding 2 Sets x 10 Reps Warm up on a stationary bike for five minutes
• Lying Tricep Extensions:
before each training session. This routine
2 Sets x 10 Reps
workout should familiarize you with some solid exer-
cises. Strict adherence to this routine can
Legs result in significant gains in size and strength
• Leg Presses: 3 Sets x 12 Reps other in a relatively short amount of time. This entire
• Leg Curls: 2 Sets x 12 Reps routine, including cardio, should take about
• Standing Calf Raises: 2 Sets x 12 Reps • Ab Crunches: 2 Sets x 10 Reps
60 minutes. Emphasize smooth movements
• Aerobic Training: 20 minutes of low
Chest/Shoulders intensity aerobic and proper form. The amount of weight used
• Flat Barbell Bench Presses: should only be of secondary concern.
2 Sets x 10 Reps
• Barbell Shoulder Presses:
2 Sets x 10 Reps

Back
• Front Pulldowns: 2 Sets x 10 Reps
• Barbell Rows: 2 Sets x 10 Reps

13 owner’s manual training

 Location: Diamond Gym, Maplewood, NJ
Date: Tuesday, August 28, 2001 • Time: 11:45AM
Routine: Chest Day

Wanna’ train like pros? Well we caught up with a ment." Follow strict, smooth form.
local IFBB pro and an amateur and followed them TIP: You can vary the width of your grip. "I keep my
around on chest day. We talked to them through- grip slightly wider than my shoulders. This allows
out their routine (we thought they were going to me to raise the barbell higher into the air, for addi-
hit us at one point). We took notes. Lots of ‘em. tional work."
Here's the total chest routine, complete with 4
weights and special tips. The whole thing took no OPTION: You can sub with a Smith machine,
longer than 50 minutes – I swear. especially if you're training alone. Keep in mind
that free weights offer a greater range of motion
Step #1: Warm-Up and recruit more supporting muscles.
Perform 10 minutes of cardio (a stationary bike
was used) and some light pullovers to stretch the Set 1: 135 X 15
entire chest area. Stretching and warm-up is key, Set 2: 225 X 15
he told us. Set 3: 275 X 8
Set 4: 245 X 8
Step #2: Dumbbell Pullovers Set 5: 245 X 6
"Lie with your back across a bench. With elbows
slightly bent, lower the dumbbell below the head Step #4: Incline Dumbbell
and then raise it to a position directly above your Bench Presses
pecs." This exercise offers a full range of motion, Set the angle of the bench to approximately 30-35 5
so take advantage of it. degrees. With your elbows pointing directly out,
perpendicular to your body, lower the dumbbells
TIP: Breathe in on the downward movement and in a smooth, controlled movement.
out as you push up. Also, having your elbows
bent is good because it takes pressure off them. TIP: To really target the upper pecs, lower the
dumbbells to a point just below the chin.
Set 1: 100 X 15 Reps
Set 2: 110 X 15 Reps Set 1: 110 X 15
Set 3: 120 X 20 Reps Set 2: 120 X 10
Set 3: 120 X 10
Step #3: Flat Barbell Bench
Presses Step #5: Incline Dumbbell
This is the bread and butter chest exercise. “Bring Flyes
the weight down as low as you can, without actu- For this next exercise, lower the angle of the
ally touching your chest. I let it drop about 1" bench by 10 degrees over the dumbbell bench
presses. "Try keeping your elbows bent at a 100
above my chest and just below my chin so that I
degree angle to avoid serious injury."
6
keep my pecs stressed throughout the move-

14 owner’s manual training

Set 1: 70 X 15
Set 2: 70 X 12
Set 3: 70 X 10
Set 4: 70 X 10

Step #6: Seated Machine Flyes

"I love using a Hammer Strength machine here. On this machine,
you can focus on contracting your entire upper pec area."
TIP: To contract the upper pec area effectively, choose a grip that is
slightly higher than shoulder level.

Set 1: 150 X 10
Set 2: 150 X 10
Set 3: 150 X 10
Set 4: 150 X 10

Step #7: Cable Crossovers

The motion here is similar to the dumbbell flyes. “Don't go too
heavy, or you'll begin cheating. This is a common mistake a lot of
beginners make.”

Set 1: 100 X 10
Set 2: 100 X 10
Set 3: 100 X 10

Training Notes:

Keep your workouts short, never more than 70-80 minutes. It's
impossible to maintain the proper level of intensity any longer than
that. Whether you're working your chest or any other body part,
use variety to stimulate new growth. Don't be afraid to substitute
one exercise for another, as each will offer a slightly different "feel."
Mix the order of your workout. Throw in a drop set or two. Mix
things up. Also keep in mind that you don't need to pack on the
weights to grow. Intensity and proper form is more important than
the actual poundages used. Maximum intensity. Maximum con-
traction. Maximum effort.

15 owner’s manual training

Balls-to-the-wall training. You sweat. You push. It hurts. In here,
there’s no room for crybabies, no place for talking trash. Just raw
lifting. This is the real deal. This is Animal. Can you handle it?

Animal. Hardcore Training Packs.

Animal Pak | Animal Stak | Animal M•Stak | Animal Cuts
800.872.0101 www.animalpak.com
 “ Hey, I'm a bodybuilder who's cycled
Animal Stak on and off for a while and

this stuff works miracles. I've got 22"

arms and I give almost all the credit to

your Animal Stak. Animal Stak is my

livelihood. It lets me run with the big dogs. ”

J. Lambert Ohio

Attitude and muscle. That's what it's tle something about bodybuilding. It's That's the good news. The bad news?
about. Outside the gym, people stare not about trash talking. It's about get- Let those same hormones run amok
at you like you just stepped off the ting no-holds-barred results. Animal and you've got some serious side
mother ship. They're frightened. You're Stak gives you the ultimate anabolic effects on your hands: prostate enlarge-
a monster, a genetic freak. It's not edge. It lets you run with the big dogs. ment, acne, gynecomastia ("bitch tits"),
everyday they see a shredded, 290 To understand why Animal Stak premature balding, testicular shrink-
pound mutant. Even in the gym, peo- works, it's necessary to know a little bit age, just to name a few. This is espe-
ple steer clear. They call you a about anabolic steroids. Many body- cially true when exogenous testos-
"banger" because you've been spotted builders take anabolic drugs to terone (anabolic steroids) derivatives
smashing your head into the 45 lb bar increase anabolism (e.g., increase are introduced into the body. With
before a heavy set. You've drawn amino acid uptake, stimulate protein legal prohormone supplements, simi-
blood. The pain makes you lift harder. synthesis, and reduce protein degra- lar side effects can also occur, albeit
Yeah, it's primal and not many people dation). When all of these cylinders are on a much milder scale. Why?
understand you. We do. It's why we've clicking, you can pack on muscle like Because with increased testosterone
created the Animal Stak. Animal Stak there's no tomorrow. Talk to competi- conversion comes the increased
was made for someone like you. It's tive bodybuilders. They'll tell you the potential for the testosterone to con-
bangin'. most anabolic hormones around are vert to other hormones such as estro-
Since 1998, Animal Stak has been testosterone, growth hormone (GH & gen and dihydrotestosterone (DHT).
the #1 selling anabolic pak. Why? IGF-1), and insulin. Control these hor- What makes Animal Stak unique in
Because it works. You're a grizzled vet- mones and you master your own mus- the bodybuilding supplement world is
eran of the iron game who knows a lit- cular destiny. its ability to both enhance the produc-
18 owner’s manual animal stak
tion of all these desirable anabolic on IGF-1. Inside muscle cells, IGF-1
hormones while simultaneously mediates the actions that growth
reducing the potential for DHT and hormone directs. Unlike GH howev-
estrogen conversion. Only Animal er, IGF-1 can promote muscle
Stak accomplishes this by including growth by itself.
over 25 powerful, active ingredients Not stopping there, we've also
in every comprehensive pak. added luteinizing hormone (LH)
In each pak, a unique set of boosters. The LH component to
tablets and capsules deliver the Animal Stak can increase LH release
right ingredients in the right combi- in the pituitary by up to 72%. In
nations at the right time to promote Eastern Europe, nutrients which pro-
your body's powerful anabolic drive. mote LH release (and found in
Animal Stak also provides the Animal Stak) have been used by
added benefit of helping to protect strength athletes to great success
your liver, the site of prohormone for decades. LH is a pituitary hor-
conversion to testosterone. mone which signals the body to
Animal Stak is complete. It’s com- make more testosterone.
prehensive. It's got everything you Animal Stak is a professional-
need. For starters, each individual secretagogues have been shown in strength growth and performance
pak contains 250mg of the most studies to boost GH levels by up to formula. It's the strongest formula
powerful, most comprehensive pro- eight times over baseline values 30- you can use without a prescription.
hormone complex available. Just as 90 minutes after oral administration. Because of its powerful nature,
important, this complex has a This GH complex also initiates GH we've added equally powerful ingre-
greater affinity for skeletal muscle secretion through the opioid pep- dients to alleviate any potential side
rather than other tissue, making it tidergic system in the hypothalamus effects, including dihydrotestos-
the perfect prohormone blend. for additional benefits. terone (DHT) blockers, estrogen
If these prohormones weren't We've also included a special blockers (anti-aromatase inhibitors),
enough, we've also added nearly 5 grade of colostrum that is naturally liver support nutrients (the site of
full grams of growth hormone- rich in IGF-1. IGF-1 or insulin-like prohormone conversion is the liver),
releasing secretagogues and sub- growth factor 1 is a single chain 70 and key vitamins and minerals.
strates. In other words, Animal Stak amino acid polypeptide that scien-
can also boost growth hormone tists believe is the active anabolic required for
(GH) release; increase protein syn- effector of hGH. Colostrum also con- • Maximum muscle gains
thesis further; exert anti-catabolic tains other anabolic protein fractions • Igniting anabolic drive
effects; and promote new growth. including interleukin 1 (IL-1), FGF • Optimizing Test & GH levels
There's nothing else in the world and EGF. Unlike steroids, IGF-1 • Competition & off-season training
that combines the powerful 1-2 directs new muscle protein synthe-
punch of testosterone and growth sis rather than helping muscle cells daily dose
hormone in one formula. No other simply retain amino acids and For guaranteed results, all you have
supplement combines the power of enhancing glycogen synthesis. IGF- to do is take a pak once a day, every
both. So, just how effective are 1's function is intimately linked to day for 3 weeks (21 days). On train-
these GH secretagogues? These GH GH: GH works largely by its effects ing days, take the pak 45 minutes

19 owner’s manual animal stak

prior to exercise. On non-training SELECTED SOURCES
days, take it between meals at about •Adlercreutz H, et al. Inhibition of human aromatase by flavonoids. J Steroid Biochem 37(2):257-260, 1990.
mammalian lignans and isoflavonoid phytoestrogens. J •Ikuyama S, et al. Effect of taurine on growth hormone and
the same time you would on training Steroid Biochem Mol Bio 44:147-153, 1993. prolactin secretion in rats: possible interaction with opioid
days. That's it. Due to the potent •Astrup A, et al. The effect and safety of an ephedrine/caf- peptidergic system. Life Sci 1988; 43(10):807-12.
feine compound compared to ephedrine, caffeine and •Isidori A, et al. A study of growth hormone release in man
nature of Animal Stak, be sure to placebo in obese subjects on an energy restricted diet. Int after oral administration of amino acids. Curr Med Res
cycle a week off between every J Obes 16(4):269-77, 1992. Opin 1981; 7(7):475-81.
three week "on" cycles. •Auzeby A, et al. An alternate pathway to androstenedione •Kellis JT, Vickery LE. Inhibition of human estrogen syn-
synthesis by human adrenals: evidence of a balance in 11 thetase by flavones. Science 1984; 225(4666):1032-34.
beta-hydroxylase and 17,20-lyase activities leading to •Knopf RF, et al. Plasma growth hormone responses to
selected ingredient profile androstenedione. J Clin Endocrinol Metab intravenous administration of amino acids. Clin Endocrinol
1995;80(5):L1705-11. 25:1140, 1965.
Prohormone Complex •Awad AB, et al. Phytosterol feeding induces alteractions in •Lardy H, et al. Induction of Thermogenic Enzymes by
• 4-Andro testosterone metabolism in rat tissues. J Nutr Biochem DHEA and its metabolites. Ann NY Acad Sci 1995;774:171-
1988; 9:712-17. 79.
• 5-Andro •Bidzinska B, et al. Effect of different chronic intermittent •Mahesh VB, et al. The in vivo conversion of dehy-
• 19-Norandro stressors and acetyl-l-carnitine on hypothalamic beta- droepiandrosterone and androstenedione to testosterone
• DHEA endorphin and GnRH and on plasma testosterone levels in in the human. Acta Endocrinologica 41:400-406, 1962.
male rats. Neuroendocrinology 57:985-90, 1993. •Meyer HH, et al. Distinction between oral and parenteral
hGH Secretagogues •Bratusch-Marrain P, et al. The influence of amino acids application of 19-nortestosterone by residue analysis in kid-
• Arginine Pyroglutamate and somatostatin on prolactin and growth hormone release ney fat from veal calves using high-performance liquid
in man. Acta Endocrinol 90:403, 1979. chromatography and enzyme immunoassay. J Chrom Sci
• Ornithine Alpha-Ketoglutarate •Brodie A. Aromatase and its inhibitors: an overview. J 1989; 489(1):173-80.
• L-Taurine Steroid Biochem 40(1-3):255, 1991. •Netter A, et al. Effect of zinc administration on plasma
• IGF Colostrum •Bucci L, et al. Ornithine ingestion and growth hormone testosterone, dihydrotestosterone and sperm count.
release in bodybuilders. Nutr Res 1990; 10:239. Archives of Andrology 7:69-73, 1981.
Luteinizing Hormone Boosters •Campbell DR, Kurzer MS. Flavonoid inhibition of aro- •Phillips GB. Relationship between serum dehy-
• Tribulus Extract matase enzyme activity in human preadipocytes. J Steroid droepiandrosterone sulfate, androstenedione and sex hor-
Biochem Mol Biol 46:381-388, 1993. mones in men and women. Eur J Endorinol 134:201-06,
• Acetyl-L-Carnitine & Carnitine •Collins BM, et al. The estrogenic and antiestrogenic activi- 1996.
DHT & Estrogen Blockers ties of phytochemicals with the human estrogen receptor •Rotteveel J, et al. DHEAS and androstenedione in relation
expressed in yeast. Steroids 62:365-372, 1997. to the pubertal growth. Hormone Research 1996;46:113.
• Chrysin •Cynober L, et al. Action of ornithine alpha-ketoglutarate, •Sekihara H, et al. 19-norandrost-4-ene-3,17-dione ampli-
• Kudzu ornithine hydrochloride, and calcium alpha-ketoglutarate on fies the action of aldosterone only in sodium-loaded condi-
• ß-Sitosterol plasma amino acid and hormonal patterns in healthy sub- tions: evidence for a new class of amplifiers of aldosterone.
jects. J Am Col Nutr 9(1):2-12, 1990. Biochem Biophys Res Comm 1980; 93(2):495-500.
• Saw Palmetto •Dehennin L, et al. Androgen and 19-norsteroid profiles in •Suescun MO, et al. Testosterone, dihydrotestosterone and
Thermogenics human preovluatory follics from stimulated cycles: an iso- zinc concentrations in human testis and epididymis.
tope dilution-mass spectrometric study. J Ster Biochem Mol Archives of Andrology 7:292-303, 1981.
• Synephrine Forskolin Bio 1987; 26(3):399-405. •Sundaram K, et al. Different patterns of metabolism deter-
• Caffeine •DiSilverio F, et al. Evidence that serenoa repens extract mine the relative anabolic activity of 19-norandrogens. J
displays an antiestrogenic activity in prostatic tissue of Ster Biochem Mol Bio 1995; 53(1-6):253-57.
Liver Detoxifiers benign prostatic hypertrophy patients. Eur Urol 1992; •Vermeulen A. Dehydroepiandrosterone sulfate and aging.
• Milk Thistle 21:309. Ann NY Acad Sci 1995;774:121-27.
• Lysophosphatidylcholine •Ebeling P, Kolvisto V. Physiological Importance of •Wahlqvist ML, Dalais FS. Phytoestrogens: emerging multi-
Dehydroepiandrosterone. Lancet 1994; 343:1470-81. faceted plant compounds. Med J Austral 1997; 167:119-20.
•Gustafson D, Kurzer M. Flavonoid inhibition of aromatase •Walker VT, et al. Semiautomated method for the quantita-
recommended stacks enzyme activity in human adipose stromal cells. Fed Am tion of plasma or sera androstenedione, testosterone and
Soci Exp Biol 5:931, 1991. dihydrotestosterone in population studies. Anal Biochem
As with all customized Animal •Hammarqvist F, et al. Alpha-ketoglutarate preserves pro- 1996;234(2):194-203.
"stacks," take the Animal Stak with tein synthesis and free glutamine in skeletal muscle after •Yen YT, et al. Prevention of obesity in Avy/a mice by dehy-
surgery. Surgery 109(1):28-36, 1991. roepiandrosterone. Lipids 12:409-413, 1977.
Animal Pak for maximum results. •Hunt CD, et al. Effects of dietary zinc depletion on seminal •Zarkova S. Tribestan: experimental and clinical investiga-
volume and zinc loss, serum testosterone concentrations tions. Sofia, Bulgaria: Sopharma Chemical Pharmaceutical
product size and sperm morphology in young men. Am J of Clin Nutr Research Institute, 1981.
56:148-157, 1992.
21 Pak Can (3 Week Cycle) •Ibrahim AR, Abul-Hajj YJ. Aromatase inhibition by

20 owner’s manual animal stak

 by Joe DeAngelis, Mr. Universe, Powerlifter & World’s Strongest Man Competitor

From the very first day I picked up weights as most productive and comfortable when it easy sets of leg extensions. I'll also do a cou-
a kid, squats were at the center of my lifting comes to squats. ple of sets of squats with my lightest weight to
universe. Today, I still believe that squats are I also stand on a 3/4" thick board which ele- get physically and mentally prepared for the
the "king" of all exercises. Not Smith Machine vates my heels slightly. Some experts believe torture that will follow. Between sets of squats,
squats, or front squats. Not hack squats, or the this puts too much stress on the knees. While I stretch my quads, lower back and hamstrings
latest squat machines with the comfy shoulder this may be true, it's because there is less hip constantly. Tight quads or hamstrings will con-
pads. No, I'm talking about barbell squats pure flexion, and more stress on the quads. tribute to sore knees.
and simple. Barbell squats are an exercise Remember, your knee is a hinge joint, and the While saying that I don't use knee wraps, a
surrounded by myths, untruths, and outright movement forward out over the toe is not nec- suit, or a belt may sound like bragging, it's not.
lies. I'm going to set the record straight. essarily a bad thing. I keep my lower back There's a good reason why I avoid using these
But you want to know, what makes me such tight, my chest up, and shoulders back. I also accessories. Knee wraps will take good devel-
a squat expert? For one thing, I've been train- keep my eyes forward. In my opinion, looking opmental stress away from the knees, creat-
ing for twenty years now. Some have accused up can put unnecessary stress on the verte- ing muscle imbalances which can ultimately
me of being a squat purist: I don't use a weight brae behind the neck. lead to injury. Also, tight knee wraps will com-
training belt or knee wraps. My best squat in Treat every rep as a separate event. I con- press the kneecap, which can result in serious
an official powerlifting meet to date is 805 sciously remind myself (especially as fatigue problems. In the gym, guys who use knee
pounds. I was even filmed by Powerlifter Video sets in during a set) to keep my chest up and wraps are always the ones complaining about
Magazine completing twenty rockbottom back tight. Not maintaining this position will knee problems. Get a life, girls.
squats with 500 pounds of weight, followed by open your back up to possible injury. The same can be said for using a weight
eight reps at 600 pounds a few minutes later, Personally, I wear a snug tank top under my training belt. If you're healthy, a weight training
and then a single rep at 700 pounds. No belt. sweats which reminds me to keep my chest, belt will take good stress away from develop-
No wraps. No squat suits. These squats were back and abs tight. When I begin the move- ing muscles, causing muscle imbalances. A
flat out rockbottom. So yeah, I know squats. ment, it is always under control. There are no weight training belt can actually act as a sec-
Whether you're a beginner or a pro, the squat rapid jerks or bouncing. I slowly lower myself ond set of abdominal muscles, taking stress
is a great way to increase strength and mus- to a full squat position, and then deliberately away from the abs. My advice is to lose the
cular development. push upward, maintaining position, to com- belt. You'll be rewarded with better abs than
My success and absence of injuries are the plete the rep. any crunch or infomercial gimmick will ever
result of several factors, including being I'm against partial squats as these move- accomplish.
obsessed with exercise performance, solid ments transfer too much negative stress to the One final bit of advice on the topic of squat
nutrition, preventative health care, and taking knees during the process of "stopping" the performance: common sense dictates that if
the slightest injury seriously and getting the squat. During a full squat, this stopping stress you approach your half squats wrapped from
proper attention immediately. I'll deal with each comes at the bottom of the movement and is head to toe with a belt, power suit, knee wraps,
of these issues separately. absorbed by the glutes and hamstrings. and the like, don't suddenly run into the gym
These are big muscles which can handle the and try to do full squats "au naturale" with the
Performance stress. Have you ever noticed that the people same weight you were using. Start with a light
There are many variations on the basic bar- who complain about knee problems from weight, and use strict form. Or go to a psychi-
bell squat. As I'm most concerned about mus- squats are those people who do partial atrist so he can unscrew your head and let the
cular development and raw power, I choose to squats, believing they are easier on the hamster out. Remember, weight training done
do my squats with a relatively narrow stance, knees? properly is one of the safest activities one can
toes slightly pointed outward. This is also how Proper warm-up is also crucial. I ride the undertake. Done improperly, it is one of the
I stand when relaxed. In fact, most people will exercise bike for ten minutes, perform five to most dangerous.
find that their own "natural positions" will be the six sets of leg curls to failure, plus one or two

21 owner’s manual training

 ...continued

Nutrition
In general, when you're training for maximum size and strength, a high protein, mod-
erate carb, and moderate fat intake will work well. While my diet is solid all year round,
there is always a place for quality supplements, especially during periods of intense
training. Whether I'm preparing for a meet or not, I never leave home without my
Animal Pak, Animal Stak and Animal M•Stak. Supplementation works. For serious
athletes, it's mandatory, so take it seriously.

Preventative Care
In keeping with proper supplementation, taking an active part in preventing injury is
also important. As I said, I stretch quads and hamstrings. I also fill a sandwich baggie
with ice and put one on each knee while watching TV after a particularly tough squat
workout. During the winter months, I'll even use neoprene knee wraps to keep my
knees warm during a workout. They do not provide support, but just keep the warmth
in. I also get chiropractic adjustments regularly.

Injuries
No matter how skilled a race car driver is, speeding around a track at 205 miles per
hour will eventually land him in an accident. Likewise, squatting hundreds of pounds
involve a similar risk of mishap, and when one happens, no matter how minor, your
immediate attention and response is critical. As soon as I feel a pulled muscle, a ten-
der joint, I give it immediate attention. I consult with my healthcare practitioner and fol-
low his advice to the letter.
Many people, when they experience a pulled muscle, rest it until pain goes away.
This only encourages the development of scar tissue, which is different and weaker
than healthy tissue. Visiting a professional who uses the appropriate therapeutic
modalities (massage, ultrasound, diathermy, etc.) will ensure that the injured tissue is
rehabilitated to the point of being 100%. Most serious injuries begin as minor aches
and pains, so listen to your body and treat it properly.

Mental Prep
More than any other exercise, squats demand a mental toughness that no other
exercise can match. That's one reason I like it so much. I feel like a true gladiator going
into battle as I approach the power rack. Like a warrior, I begin thinking about my
impending battle, days in advance, with excitement. I begin to hunger for the feel of
the weights on my back, imagine how tough the sets will be, and savor the sweet taste
of victory as I slay the beast. Believe me, you'll feel the exact same way when you do
twenty reps to failure. Grinding out rep after rep can be a spiritual experience.
In my gym, we call those people who get consistent results "grinders." They rep until
failure, then somehow manage to grind out another one. Develop an animal instinct
for this kind of mental and physical toughness, and when you combine it with squats,
you'll see spectacular results. I hope these tips inspire you to bigger and better work-
outs. Soon, you'll know squat.

22 owner’s manual training

 training routine #2
• Deadlifts: 2 Sets X 6-8 Reps
• Shrugs: 4 Sets X 15 Reps

Biceps
• Preacher Curls: 3 Sets X 8 Reps
• Seated Dumbbell Curls: 3 Sets X 8 Reps

Abs:
• Ab Rope Crunches: 3 Sets X 15 Reps

Friday: OFF

Saturday: OFF

Sunday: REPEAT

CYCLE: One Day Off, One Day On, Two Abs routine notes
Days Off, Repeat. • Ab Crunches: 3 Sets X 15 Reps
LEVEL: Intermediate To Advanced
This is a general outline, not including
GOAL: Muscle Strength And Size Tuesday: Legs/Calves
warm-up sets. Be sure to stretch thorough-
Legs
ly before training. “I make sure I’m totally
• Squats: 4 Sets X 6-15 Reps
workout • Lying Leg Curls: 4 Sets X 15 Reps prepared for heavy sets, and may do two to
• Sissy Squats: 4 Sets X 15 Reps four lighter sets before the max sets to pre-
Monday: Chest/Shoulders/Triceps • Stiff Leg Deadlifts: 4 Sets X 15 Reps pare physically and mentally.” From week
Chest to week, reps may also change, as well as
• Incline Bench Presses: 2 Sets X 8 Reps the order of exercises (e.g., shrugs and
Calves
• Dumbbell Presses: 2 Sets X 8 Reps deadlifts before rows and chins on back
• Standing Calf Machine: 4 Sets X 15 Reps
• Incline Flyes: 2 Sets X 8 Reps day). “While I use heavy weights, I make
• Seated Calf Raises: 4 Sets X 15 Reps
• Flat Bench Presses: 2 Sets X 8 Reps sure to do my exercises as strictly and safe-
• Cable Crossovers: 2 Sets X 15 Reps ly as possible. My pre-contest and off-sea-
Abs
• Reverse Ab Crunches: 3 Sets X 15 Reps son weight training routines are similar.
Delts
Because of the added motivation of an
• Machine Rear Laterals: 3 Sets X 10 Reps
Wednesday: OFF upcoming contest, I'll generate more inten-
• Side Laterals: 3 Sets X 10 Reps
sity, with a more conscious effort towards
• Machine Laterals: 3 Sets X 10 Reps
• Seated Presses: 2 Sets X 6 Reps Thursday: Back/Biceps contracting the muscles. I may drop or add
Back exercises, but these changes will be rela-
Triceps • Barbell Rows: 3 Sets X 6-8 Reps tively minor. I strive to handle the same
• Overhead Tricep Extensions: 3 Sets X 12 • Dumbbell Rows: 3 Sets X 8 Reps weights I would in the off-season, as this is
Reps • Seated Cable Rows: 3 Sets X 10 Reps crucial to maintaining muscle during a pre-
• Lying Tricep Extensions: 3 Sets X 12 Reps • Chins: 3 Sets To Failure contest period.”

23 owner’s manual training

You’re out
Leg of
day.toilet paper
You know butgonna’
it’s your counter is full
hurt, bad. of supplements.
You know when
You don’t
it’seat
allout, butyou’ll
over, there’s 40 to
have pounds
drag of
yourchicken
ass outinofthe
thefridge.
Your rent
gym is
andalways
drive past
home due,
with but
your your
legs gym dues are
shaking. You paid on time,
know if
every time. This give
you don’t is dedication. This
it your all, is whole
your Animal. Can
week is you handle it?
ruined.
This is sacrifice. This is Animal. Can you handle it?

Animal. Hardcore Training Packs.

Animal Pak | Animal Stak | Animal M•Stak | Animal Cuts
800.872.0101 www.animalpak.com
 “ I didn't think you guys could top the
Animal Stak. I thought this Animal

M•Stak was going to be some sissy 'pro-

hormone-free' stack made for little boys.

But man, I was wrong. This Animal

M•Stak rocks. Finally, something for us hardcore, natural

bodybuilders that works! ”

M. Lee Rhode Island

You don't talk smack. You just lift. To Bulgarian powerlifters to shatter world didn't think you guys could top the
get fired up, your training partner slaps powerlifting records. Animal Stak, but you did. Animal
you in the face. We're not talking bitch The next biggest secret may have M•Stak rocks!"
slaps, but slaps so hard your ears come out of Holland. After five years of Today, Animal M•Stak is available in
start ringing. If it wasn't for the ringing, research and development at our the United States. Animal M•Stak
you might hear a stream of cuss European labs, Animal M•Stak was rounds out the Animal line with a natu-
words and insults heaved your way. born. Animal M•Stak prototypes were ral muscle-building anabolic pak that's
This is what you call motivation. This is first tested by elite bodybuilders and perfect for natural and non-natural
what drives you. You expect a lot out strength athletes. The results were bodybuilders alike. In many respects,
of yourself and your supplements. sudden and quite amazing. Animal M•Stak is similar to its cousin
That's why you use Animal M•Stak. Powerlifters were able to move heavier the Animal Stak. Both are highly ana-
Animal M•Stak gets you jacked. weight. Bodybuilders found it easier to bolic supplement paks designed for
Without a doubt, some of the best, pack on quality muscle. world-class strength athletes. Both rely
most potent anabolic underground Mr. Universe, Giovanny Thompson, on an exclusive and proprietary dual
"supplements" have originated in had this to say: "I love the Animal testosterone/growth hormone boost-
Eastern Europe. Prohormones like M•Stak. It's the most powerful muscle- ing formula only found in supplements
androstenedione, for example, were building supplement I have ever used." with the Animal name. Both contain
used twenty years ago by East Another athlete who wished to remain effective DHT and estrogen blockers
German Olympic athletes to increase anonymous told us that he couldn't to maximize gains.
strength and performance. Tribulus, believe we could formulate a product There is a major difference though.
another ergogenic, was first used by more powerful than the Animal Stak: "I Animal Stak's primary anabolic effects
26 owner’s manual animal m•stak
come from its ability to directly influ- made up of an all-new flavone and and BCAA's to boost growth hor-
ence the synthesis of anabolic hor- phytoecdysterone complex which mone levels and IGF-1, powerful
mones by converting into them. includes three of the newest chemi- anabolic hormones responsible for
These anabolic hormones then pro- cally-active substances to become fat loss and increased muscle size.
duce the desired results. While available to bodybuilders: Methoxy, We've included "natural" testos-
Animal M•Stak can accomplish this Ecdysterone, and Ipriflavone. terone boosters such as Tribulus
to a certain degree, its true power Methoxyisoflavone and Ipriflavone Extract, ALC, and special forms of
comes from its ability to affect the are potent flavones which have Zinc and Magnesium. Insulin is regu-
biochemical mechanisms which some incredible implications for lated by our Insulin Potentiators. We
control anabolism: enhanced nitro- bodybuilders and strength athletes help your body preserve higher
gen retention, nutrition-partitioning, looking to gain quality muscle serum testosterone with our exclu-
improved insulin function, increased weight. sive DHT/estrogen blockers, like the
protein synthesis, and reduced pro- Both Methoxy and Ipriflavone ones found in Animal Stak.
tein catabolism. have the ability to shuttle nutrients Finally, we've reformulated our
Each of these mechanisms work such as protein, carbs and fat Metabolic Energy Complex. Instead
together in Animal M•Stak to pro- towards lean mass accumulation of ephedrine (Ma-Huang), we'll power
mote your body's overall anabolic rather than fat deposition, improve you up with a select blend of
drive. And because Animal M•Stak protein synthesis, and increase synephrine, caffeine, and cordyceptic
can accomplish these goals without nitrogen retention. According to its acid. Cordyceptic acid is a new ingre-
steroidal substrates such as andro U.S. and German Patents, flavones dient and it comes from the herb,
or 19-nor, Animal M•Stak is perfect- like methoxy "produce a significant Cordyceps. Cordyceps contains
ly suited for lifetime natural body- weight gain increase..." and is "an nucleotides which can affect energy
builders and powerlifters, as well as anabolically effective compound for at the cellular level. So what are you
drug-tested athletes. use as a pharmaceutical...." waiting for? A Mr. Universe title? You
But there's another difference. When combined with Beta- don't need one to use Animal
Because of its Natural Flavone Ecdysterone (ecdysone), Animal M•Stak. Just a strong desire to win.
Complex, Animal M•Stak has the M•Stak really performs. Studies in
ability to add quality muscle to any Eastern Europe and Russia have required for
frame, even "hardgainers." Because examined the anabolic role of • Natural bodybuilders & powerlifters
of its unique nutrition-partitioning ecdysterones. Researchers found • "Hardgainers"
effects, more of the calories you that natural Ecdysterone possessed • Maximizing muscle gains naturally
consume are shuttled into muscles a wider spectrum of anabolic effects • Optimizing Test & GH levels
rather than being stored as bodyfat. on muscle than the anabolic steroid
So if you're looking to add some methandrostenolone! In addition, daily dose
lean muscle or have had trouble like Methoxy and Ipriflavone, Take one pak once a day, every day
doing so in the past, Animal M•Stak Ecdysterone also has the ability to for 3 weeks (21 days). On training
is the answer. increase total body mass. In each days, take the pak 45 minutes prior
So what do you get with the pak, we guarantee 100mg of Beta- to exercise. On non-training days,
Animal M•Stak? Each single-serve Ecdysterone, plus 100mg of take it between meals. Due to the
pak contains a mega-dose of over Ipriflavone and 100mg of Methoxy. potent nature of Animal M•Stak, be
8,000 milligrams of muscle-building You also get GH secretagogues sure to cycle a week off between
ingredients. Animal M•Stak's core is such as Ornithine AKG, Arginine, every three week "on" cycles.

27 owner’s manual animal m•stak

 Thermogenic Boosters benign prostatic hypertrophy patients. Eur Urol 1992;
21:309.
• Synephrine •Gadzhieva RM, et al. A comparative study of the anabolic
• Cordyceps action of ecdysten, leveton and Prime Plus, preparations of
plant origin. Eksp Klin Faramkol 1995;58:46-8.
• Caffeine •Germia E. Antioxidant actions of acetyl-l-carnitine: in vitro
Liver Detoxifiers study. Med Sci Res 16:699-700, 1988.
• Milk Thistle •Gustafson D, Kurzer M. Flavonoid inhibition of aromatase
enzyme activity in human adipose stromal cells. Fed Am
• Lysophosphatidylcholine Soci Exp Biol 5:931, 1991.
•Hammarqvist F, et al. Alpha-ketoglutarate preserves pro-
tein synthesis and free glutamine in skeletal muscle after
recommended stacks surgery. Surgery 109(1):28-36, 1991.
When you want to fully maximize •Hunt CD, et al. Effects of dietary zinc depletion on seminal
volume and zinc loss, serum testosterone concentrations
muscle and strength, and you want and sperm morphology in young men. Am J of Clin Nutr
to fully optimize your body's anabol- 56:148-157, 1992.
ic drive, only then should you stack •Ibrahim AR, et al. Aromatase inhibition by flavonoids. J
Steroid Biochem 37(2):257-260, 1990.
Animal M•Stak with Animal Stak. •Ikuyama S, et al. Effect of taurine on growth hormone and
prolactin secretion in rats: possible interaction with opioid
selected ingredient profile product size peptidergic system. Life Sci 1988; 43(10):807-12.
•Isidori A, et al. A study of growth hormone release in man
Natural Flavone Complex 21 Pak Can (3 Week Cycle) after oral administration of amino acids. Curr Med Res Opin
• 5-Methyl-7-Methoxyisoflavone 1981; 7(7):475-81.
•Kellis JT, et al. Inhibition of human estrogen synthetase by
• 7-Isopropxyisoflavone SOURCES flavones. Science 1984; 225(4666):1032-34.
• 20-Hydroxyecdysone •Adlercreutz, H, et al. Inhibition of human aromatase by •Knopf RF, et al. Plasma growth hormone responses to
hGH Secretagogues mammalian lignans and isoflavonoid phytoestrogens. J intravenous administration of amino acids. Clin Endocrinol
Steroid Biochem Mol Bio 44:147-153, 1993. 25:1140, 1965.
• Arginine Pyroglutamate •Awad AB, et al. Phytosterol feeding induces alterations in •Laszlo F, et al. Metabolic 5-methyl-isoflavone-derivatives,
• Ornithine Alpha-Ketoglutarate testosterone metabolism in rat tissues. J Nutr Biochem process for the preparation thereof and compositions con-
1988; 9:712-17. taining the same. US Patent 4,163,746, August 7, 1979.
• Lysine Hydrochloride •Bidzinska B, et al. Effect of different chronic intermittent •Netter A, et al. Effect of zinc administration on plasma
• L-Taurine stressors and acetyl-l-carnitine on hypothalamic beta-endor- testosterone, dihydrotestosterone and sperm count.
phin and GnRH and on plasma testosterone levels in male Archives of Andrology 7:69-73, 1981.
• Valine •Sershon H, et al. Effect of acetyl-l-carnitine on the
rats. Neuroendocrinology 57:985-90, 1993.
• Leucine •Bratusch-Marrain, et al. The influence of amino acids and dopaminergic systems in aging animals. J Neurosci 30:555-
• Isoleucine somatostatin on prolactin and growth hormone release in 59, 1991.
man. Acta Endocrinol 90:403, 1979. •Suescun MO, et al. Testosterone, dihydrotestosterone and
Luteinizing Hormone Boosters •Brodie A. Aromatase and its inhibitors: an overview. J zinc concentrations in human testis and epididymis.
• Triboxybol™ Steroid Biochem 40(1-3):255, 1991. Archives of Andrology 7:292-303, 1981.
•Bucci L, et al. Ornithine ingestion and growth hormone •Syrov VN, et al. Anabolic activity of phytoecdysone-ecdys-
• Acetyl-L-Carnitine release in bodybuilders. Nutr Res 1990; 10:239. terone isolated from Rhaponticum carhamoides (Willd.).
• L-Carnitine •Campbell DR, Kurzer MS. Flavonoid inhibition of aro- Farmocol Toksikol 1976;39:690-3.
DHT & Estrogen Blockers matase enzyme activity in human preadipocytes. J Steroid •Taglialagela G, et al. Acetyl-l-carnitine enhances the
Biochem Mol Biol 46:381-388, 1993. response of pc12 cells to nerve growth factor. Brain Res
• Chrysin •Chermnykh NS, et al. The action of metandrostenolone Dev Brain Res 59:221-30, 1991.
• Kudzu (Flavones) and ecdysterones on the physical endurance of animals •Wahlqvist ML, Dalais FS. Phytoestrogens: emerging multi-
and on protein metabolism in the skeletal muscles. faceted plant compounds. Med J Austral 1997;167:119-20.
• Beta-Sitosterol Farmocol Toksikol 1988;51:57-60. •Zarkova, S. Tribestan: experimental and clinical investiga-
• Saw Palmetto •Cynober L, et al. Action of ornithine alpha-ketoglutarate, tions. Sofia, Bulgaria: Sopharma Chemical Pharmaceutical
ornithine hydrochloride, and calcium alpha-ketoglutarate on Research Institute, 1981.
• Pygeum
plasma amino acid and hormonal patterns in healthy sub-
Insulin Potentiators jects. J Am Col Nutr 9(1):2-12, 1990.
• Alpha Lipoic Acid (Thioctic Acid) •DiSilverio F, et al. Evidence that serenoa repens extract
displays an antiestrogenic activity in prostatic tissue of
• Chromium Picolinate

28 owner’s manual animal m•stak

 training routine #3

CYCLE: Two Days On, One Day Off, One Day Wednesday: OFF Triceps
On, One Day Off, One Day On, One Day Off • Dumbbell Presses: 3 Sets x 10 Reps
LEVEL: Intermediate Thursday: Back/Calves • Tricep Pressdowns: 3 Sets x 10 Reps
GOAL: Muscle Size And Strength Back • Barbell Presses: 3 Sets x 10 Reps
• Barbell Shrugs: 3 Sets x 10 Reps
• High Pulls: 3 Sets x 10 Reps Sunday: OFF
Monday: Chest/Biceps • Rear Shrugs: 3 Sets x 10 Reps
Chest • Reverse Barbell Rows: 3 Sets x 10 Reps
• Dumbbell Presses: 4 Sets x 8 Reps • T-Bar Rows: 3 Sets x 10 Reps
• Flat Bench Presses: 4 Sets x 8 Reps • Dumbbell Rows: 3 Sets x 10 Reps
• Flat Dumbbell Flyes: 3 Sets x 8 Reps
• Cable Crossovers: 2 Sets x 12 Reps Calves routine notes
• Standing Calf Raises: 4 Sets x 12 Reps
Biceps • Seated Calf Raises: 4 Sets x 12 Reps
With my basic movements, I never fall below
• Barbell Curls: 3 Sets x 8 Reps
• Close EZ Bar Curls: 3 Sets x 8 Reps Friday: OFF 8-10 reps. I want my major muscle groups to
work hard and grow. The actual amount of
Tuesday: Legs Saturday: Shoulders/Triceps weight I use is always secondary. Concentrate
• Leg Curls: 4 Sets x 10 Reps Shoulders
on getting a the right contraction and burn.
• Leg Extensions: 4 Sets x 10 Reps • Machine Laterals: 3 Sets x 10 Reps
• Leg Presses: 4 Sets x 12 Reps • Dumbbell Laterals: 3 Sets x 10 Reps The pump is what’s important. So pay atten-
• Squats: 4 Sets x 12 Reps • Side Dumbbell Laterals: 3 Sets x 10 Reps tion: strict form is extremely important.
• Stiff Legged Deadlifts: 4 Sets x 12 Reps

29 owner’s manual training

 a pump, your biceps will be full of increase intensity is to add more
blood. All the nutrients that were in sets. Sounds simple, right? Well
the blood, are now in that muscle. remember this: For every extra set
You’ve just fed them. You want to you add, you lengthen your overall
maximize and maintain this pump training time. Longer and longer
throughout your workout. If you training sessions will tap deeper
lose the pump, you lose the entire and deeper into your body’s recu-
workout. Since you don’t want to perative powers. So while it’s fine
Regardless of how you train, one go into this unwanted territory, you to add an additional set here and
thing should remain consistent: must listen to your body. Say there, avoid falling into the trap of
intensity. Unless you’re training at a you’ve planned to do twelve sets performing too many sets.
high intensity level, optimum on the bench. But maybe on your
muscular development cannot be ninth set, you get this enormous, 2. CHEATING
accomplished. Keep in mind freakish pump. Forget the last Maybe you cheated on your diet
there’s a fine line between three sets. Leave it alone. Go on to last week, but there’s little room for
maximum intensity and overtrain- the next exercise. It takes a lot of cheating in the weight room.
ing. Since training consistently at a practice and patience. Beginners However, if used correctly, cheating
high level can eventually lead to a don’t know what they’re looking for, can help you increase intensity.
state of overtraining, be sure to get that feeling; they don’t know how to You should perform cheat
adequate rest and nutrition. The link their mind to their muscle. It techniques only after you’ve
whole point of training is to get the takes time to develop this performed as many reps as you
“pump.” The pump is it. Here’s how awareness. But once you do, you’ll possibly can with proper form. For
one pro described it: “The pump is see results faster than you ever example, do as many barbell curls
the bodybuilder’s holy grail. It’s that dreamed possible.” (using strict form) as you can until
full, engorged, satisfying feeling. exhaustion. Now, using the
There’s nothing like it in the world. 1. MORE SETS combined strength of your legs,
If you do a set of curls and you get The first and most obvious way to back and shoulders, heave the

30 owner’s manual tips

weight up. Though the stress is 4. FORCED REPS instance, if you traditionally use
now dispersed throughout your With forced reps, you’re literally higher reps, try using lower reps.
entire body, you can still work the forcing your body to squeeze out This isn’t to say lower reps are
biceps. One important note you additional reps with the assistance better, only that change is good.
should be aware of: Using cheat of a spotter. The point here is Variety is the spice of life.
techniques from the first rep will simple: YOU should be working
only take stress off of the target out, not your partner. The spotter 7. EXERCISE SCHEMES
muscle, leading to stalled should only help you complete the On a similar note, try replacing
progress and possible injury. final rep or two of a set. one exercise for another. For
example, if you typically do barbell
3. NEGATIVE EMPHASIS 5. DROP SETS seated presses, try replacing
When lowering a weight in an Like forced reps, drop sets allow them with dumbbell seated
exercise (the negative portion of you to squeeze a little more presses. By constantly rotating
the exercise), lower it very slowly. intensity out of your tanks. As you exercises, you can stay physically
As you do, count out to six, for reach failure on a particular set, and mentally challenged. Your
example. Here’s what I mean: strip some weight from the bar, training program should be like a
when performing a bench press, and continue doing reps. Drop riddle. Keep your body guessing
count from one to six slowly as sets allow you to fatigue muscle at all times and watch it grow.
you begin lowering the weight. The fibers which may have been
bar should hit your chest only missed during the regular set. 8. SPECIALIZATION
when you reach the number six. Specialization is a way to spur a
Though emphasizing the negative 6. REP SCHEMES body part that is lagging. If your
will greatly reduce the amount of One of the constants in weight delt progress is falling behind your
weight you can use, your target training is variety. Don’t let your triceps, add some new delt
muscle works harder, which body stagnate by doing the same exercises, additional sets or other
ultimately means better gains. exercises in the same order with intensity methods to bring your
Less weight, more gains. the same number of reps. For shoulders up to par.

31 owner’s manual tips

 You are not here to win friends. You are not here to
look pretty. You are not here to stare at some chick’s
ass. You know why you’re here. And if you don’t, then
get the f... out because you’re just taking up space.
This is heavy duty. This is Animal. Can you handle it?

Animal. Hardcore Training Packs.

Animal Pak | Animal Stak | Animal M•Stak | Animal Cuts
800.872.0101 www.animalpak.com
 “ With Animal Cuts, I have developed
much better than I ever expected!

Within the first week and a half, I lost 9

lb of fat and even gained muscle. I

have lost 3 1/4" around my waist. I am

very impressed with Animal Cuts and can't wait to see

what I'll look like after two more cycles! ”

J. LeBlanc Vermont

Cardio sucks. There's no beauty in it, al "fat burners" out there, Animal Cuts stack after prolonged use, thus reduc-
no awe-inspiring performances. You're is more than just a thermogenic. It is ing its effectiveness.
not moving huge weight. It's just the only comprehensive and complete For some athletes, the problem may
tedious, painful. But you do it because cutting formula on the market. Take a even transcend thermogenesis. Your
you have to. It's a necessary evil. Why look at any fat burner. It might contain problem, for instance, might be releas-
not make it easier? Why not make your ephedrine, caffeine, possibly an ing stored bodyfat. Or maybe you have
sentence on the stepper or stationary aspirin-derivative, and a few other a sluggish thyroid (thyroid hormones
bike shorter, more efficient? Why ingredients sprinkled in. This product directly control your body's metabo-
should professional bodybuilders get is a thermogenic product and only a lism). You might be insulin-resistant, a
all the advantages? With Animal Cuts, thermogenic product. These basic condition which makes it extremely dif-
you can get the same extra-strength ingredients make up the classic E/C/A ficult to shed bodyfat. Impaired neuro-
cutting formula that pros use. Whether stack that most people find effective transmitter function can also make life
you're preparing for a show or just try- (up to 95% of all fat burners are based difficult, encouraging bingeing. Maybe
ing to get in top condition, you need on this model). your problem is not fat at all, but sub-
the raw power of Animal Cuts. But this E/C/A stack may not work cutaneous water weight. After all, you
Make no mistake about it, Animal well for everyone. Maybe you've been can come in with low bodyfat levels,
Cuts is unlike anything out there. It's an on the E/C/A stack for a while now. but if you’re holding subcutaneous
uncompromising "cutting" supplement Maybe you drink a lot of coffee in the water, you're cooked.
that has been designed to produce morning and soda throughout the day. The point is, athletes need to over-
professional results for bodybuilding The human body can easily become come many difficult obstacles in order
competitions. Unlike most convention- desensitized to the ingredients in this to achieve maximum cuts and sep-
34 owner’s manual animal cuts
arations. So if you've had little suc- from the liver whereby it can be hormones which are responsible for
cess with conventional "fat burners" burned for energy. Lipotropics also controlling your body's metabolism
in the past, now you know why. You ensure that fat metabolism functions and lipolysis. These conditions lead
might have been using a fat burner efficiently. With choline citrate, to reduced conversion of the thyroid
that didn't meet your needs. betaine hydrochloride, and inositol hormone T4 to T3. T3 possesses
Only Animal Cuts is guaranteed to monophosphate, Animal Cuts pro- five times the biological activity of T4
address all of your weight-loss vides a complete lipotropic formula and is important for maintaining your
needs. Animal Cuts is comprehen- for the most demanding athlete. body's metabolism. When your diet-
sive. Each convenient pak delivers From a metabolic point of view, ing hits a wall and progress slows,
over 28 active ingredients. Every guarana, which has been standard- your thyroid is often the culprit.
day, for 21 consecutive days, you'll ized for caffeine, works synergisti- Animal Cuts has a unique complex
get nearly 7400 milligrams of pure cally alongside ma-huang and green designed to enhance both thyroxine
fat shredding power. Nine distinct tea to raise your body's core metab- (T4) and triiodothyronine (T3) output,
components make up the Animal olism. Caffeine and ephedrine make thus helping to keep your metabo-
Cuts: (1) thermogenic complex; (2) up two-thirds of the proven, potent lism up and running smoothly.
lipotropic complex; (3) metabolic E/C/A cocktail. Carnitine is a valu- Insulin, an anabolic hormone,
complex; (4) diuretic complex; (5) able ingredient which helps your plays a crucial role in weight loss.
thyroid complex; (6) insulin potentia- body transport fatty acids into the Insulin resistance can lead to diffi-
tors; (7) nucleotide regulators; (8) mitochondria in cells where they are culty in reducing body fat as
neurotransmitter regulators; and (9) burned for energy. increased insulin levels signal your
our special Animal Cuts Complex™. When it comes to shedding body to begin storing fat. Therefore,
As a thermogenic, Animal Cuts is excess water weight, the kind that any pre-competition cutting supple-
the most powerful product available. gives your body a soft, puffy look, ment needs to address this issue.
It naturally contains standardized nothing is better than Animal Cuts. Animal Cuts, with its patented, cut-
ma-huang extract (ephedrine, pseu- With 500mg of active ingredients ting-edge insulin potentiators,
doephedrine). In addition to ma- including dandelion root (tarax- ensures that your body will utilize
huang, Animal Cuts includes three acum) and uva ursi, Animal Cuts insulin effectively and efficiently. By
other potent thermogenics: non- works alongside the thermogenics stabilizing insulin and blood-sugar
stimulating cayenne, bitter orange and lipotropics to give you a com- levels, your body can optimally
extract (synephrine), and the revolu- pletely shredded, razor-sharp look. reduce body fat.
tionary new thermogenic, green tea The problem with most diuretic sup- Finally, Animal Cuts incorporates
extract standardized for the active plements is that they often deplete three additional components
ingredient, epigallocatechin gallate the body of key electrolytes, includ- designed to optimize the body's
(EGCG). The thermogenic complex ing potassium. When this happens, overall ability to reduce fat and
found in Animal Cuts increases ther- your muscles lose their pump and increase vascularity. Nucleotides
mogenesis and shifts substrate uti- size. Potassium has been included and neurotransmitters help keep
lization in favor of fat oxidation. in Animal Cuts to preserve muscular your energy levels high and maintain
Translation: Animal Cuts selectively fullness. the proper brain chemistry.
favors fat burning while sparing lean Athletes who are dieting run the Combined with our proprietary
mass. risk of slowing down thyroid func- Animal Cuts Complex™, this product
A lipotropic agent is one that tion. Reduced calories, stress, and can help reduce appetites, carb and
causes the release of fatty acids intense training all lower key thyroid

35 owner’s manual animal cuts

sugar cravings, and bingeing while Regulators SELECTED SOURCES
maximizing carb metabolism. • Inosine •Astrup A, et al. The effect of ephedrine/caffeine mixture on
energy expenditure and body composition in obese women.
Animal Cuts has it all. One can, 42 • Phosphate Metabolism: Clinical and Experimental 41(7):686-88, 1992.
paks, 1 month. That's all it will take to • Hypericin •Astrup A, et al. The effect and safety of an ephedrine/caf-
feine compound compared to ephedrine, caffeine and
get you hard, shredded, and in top • L-Tyrosine placebo in obese subjects on an energy restricted diet. Int J
condition. Note: Now available in a Animal Cuts Complex Obes 1992;16(4):269-77.
powerful ephedra-free formula. • Citrilene •Breum, et al. Comparison of an ephedrine/caffeine combi-
nation and dexfenfluramine in the treatment of obesity: a
• Willow Bark double-blind multi-center trial in general practice. Int J Obes
required for • L-Phenylalanine 1994;18:99-103.
•Britton G, Haslam E. Gallotannins. Part XII. Phenolic con-
• Extreme definition & vascularity • Grapefruit Extract stituents of Arcostaphylos uva-ursi L. Spreng. J Chem Soc
• Athletes who hold excess water 1965;7312-19.
•Buck SH and Burks TF. Capsaicin: hot new pharmacologi-
• Max striations and cuts recommended stacks cal tool. Tips 1983;4:84.
Stack Animal Cuts with Animal Pak •Dulloo AG. Efficacy of green tea extract rich in catechin
daily dose for optimal results. During a pre-con- polyphenols and caffeine in increasing 24-h energy expen-
diture and fat oxidation in humans. Am J Clin Nutr
Two paks per day, every day for 3 test dieting phase, you can add 1999;70:1040-1045.
consecutive weeks on both training Animal Stak or Animal M•Stak to •Dulloo AG, et al. Green tea and thermogenesis: interac-
tions between catechin-polyphenols, caffeine and sympa-
and non-training days. maximize gains and conditioning. thetic activity. Int J Obes Relat Metab Disord (in press).
•Dulloo AG, et al. Tealine and thermogenesis: interactions
between polyphenols, caffeine and sympathetic activity. Int
selected ingredient profile product size J Obes Relat Metab Disord 1996;20:71.
Thermogenic Complex 42 Pak Can (3 Week Cycle) •Dulloo AG, Miller DS. Ephedrine, caffeine and aspirin:
• Ephedrine "over-the-counter" drugs that interact to stimulate thermoge-
nesis in the obese. Nutrition 1989;5(1):7-9.
• Synephrine •Greig C, et al. The effect of oral supplementation with L-
• EGCG carnitine on maximum and submaximum exercise capacity.
Eur J Appl Physiol 1985;54:131-35.
• Cayenne •Katts GR, Ficher JA and Blum K. The effects of chromium
Lipotropic Complex picolinate supplementation on body composition in different
age groups. Age 1993;14:138.
• Inositol •McCarthy MF. Hypothesis: sensitization of insulin-depend-
• Choline ent hypothalamic glucoreceptors may account for the fat-
• Betaine HCl reducing effects of chromium picolinate. J Optimal Nutr
1993;21:36-53.
Metabolic Complex •Soop M, et al. Influence of carnitine supplementation on
• Caffeine muscle substrate and carnitine metabolism during exercise.
J Appl Physiol 1988;64:2394-99.
• L-Carnitine •Toubro S, et al. Safety and efficacy of long-term treatment
Diuretic Complex with ephedrine, caffeine and an ephedrine/caffeine mixture.
• Taraxacum Int J Obes 17(1):S69-72, 1993.
•Tripathi YB, et al. Thyroid stimulating actions of z-gugguls-
• Uva Ursi terone obtained from commiphora mukul. Planta Med
Thyroid Complex 1984;1:78.
•Zeisel SH, et al. Choline, an essential nutrient for humans.
• Guggulsterones FASEB J 1991;5:2093-2098.
• Isoflavones
Insulin Potentiators
• Alpha Lipoic Acid
• Chromium
Nucleotide/Neurotransmitter

36 owner’s manual animal cuts

Training FAQs
Q: I've Been Training For 6 Full Months Snak. Most bodybuilders I know also take
Now, But I've Been Having Some Animal Pak, creatine, glutamine, a good
Difficulty Packing On Quality Mass. I BCAA supplement, and MCT oil.
Eat Plenty And Take My Animal Pak
Everyday. Should I Use Heavier Q: I've Never Had Problems
Weights Or More Reps? Developing My Arms And Shoulders.
A: Many novice bodybuilders make the However, My Chest Always Seems To
mistake of lifting as heavy as they can, Lag Behind. What Can I Do?
thinking the heavier the weight, the better A: I personally devote an entire day to my
the result. While weight is important, chest workout. Try the following routine
proper technique is more important. which consists of basic movements: (1)
Instead of trying to put as much weight flat bench press; (2) incline bench press;
on as possible, your goal should be to (3) incline dumbbell press; (4) cable
get a proper contraction and feel the crossovers; and dumbbell flyes. Start
burn in the target muscle. Overloading on your training week with your chest, when
the weight only increases the risk of you have the most energy and focus.
injury. I usually perform 4 sets per exer- Don't spend more than an hour working
cise and do 15 reps for the first set, 10-12 your chest though.
reps for the second, and work my way
down to 6-8 reps on the third set. I follow Q: I'm Trying To Pack On Some Real
this up with a drop set. Size. I've Read Different Accounts In
Magazines About How To Do This.
Q: My Workouts Feel Stale And I've Hit Should I Stick To Low Rep, Heavy
A Wall. How Can I Break Through To Weight Exercises?
The Next Level? A: What's more important than the weight
A: I'm guessing you've been following the or the rep scheme is getting the proper
same basic routine for a while now. Try contraction and feeling the burn. Execute
varying your workouts, and don't do the proper form on every rep. This can be
same exercises every time. Change the accomplished without overloading the
order of your workouts too. Basically, you weights, which only increases the risk of A: I agree. Too many people have a fat
need to learn how to listen to your body injury. If you want to be a bodybuilder, phobia, not realizing there are good,
and be in tune with it. When your work- you don't need to train with super heavy essential fats. Personally, I prepare my
outs feel flat or your body doesn't weights to achieve spectacular results. meals with safflower oil, which is high in
respond, it's time to shock your body into More important is proper form and inten- polyunsaturated fats and low in saturated
new growth by surprising it with different sity. Max intensity. Max contraction. If you fats. I use about 1.5 tsp per day (1 tsp in
routines. want to be a powerlifter, now that's anoth- the morning, 1/2 tsp in the evening). I use
er story. this as substitute for the saturated fats in
Q: Do Bodybuilding Pros Really Take meats, which I try to avoid. I use safflower
Supplements, Or Is This Just A Myth? Q: I've Been Reading A Lot About Fats, oil regularly and eat plenty of turkey. I
A: They absolutely do take supplements Good And Bad. Should I Supplement also add a little flaxseed oil to my diet.
just like you and me. During the off-sea- With Extra Fat? I Guess I've Been Finally, during carb-restricted dieting, I
son, I eat a lot of bars like the Animal Conditioned To Avoid Fats. use a good MCT oil like MCT Power.

37 owner’s manual faq

Cardio Roundtable
If you're a bodybuilder at any level, then you Andre: 60 minutes? During the final 6 weeks of Andre: Yeah. Cardio wasn't as important yester-
know the importance of cardio in your pre-con- my contest prep, I was doing up to 2 hours of day. In the early 80's, the average Olympian
test prep–you couldn't step up on a stage and cardio a day, an hour in the morning and anoth- competitor weighed in around 190 pounds.
win without it. We took three top bodybuilders, er hour in the evening. In the off-season, I'll keep Today, that figure is over 220. Athletes are not
sat them down, and asked them a barrage of it at 30 minutes a day, four days a week. only bigger and more massive, but
questions. Whether you're an experienced Andrew: Like you John, I never did a lot of cardio they're also sharper and harder.
bodybuilder or a beginner, read on and find out in the past. But Steve Weinberger at Bev Francis' Frank Zane was tight, but
why cardio is so important, and how it can help Gold's Gym encouraged me to do more and it he competed under
you reach a new level of muscular perfection. has paid off. My routine is like yours Andre. I do 180 pounds. Try
cardio twice a day, for a total of two hours. About coming in that
Q: "Cardio." What's The First Thing That Comes 60 minutes on the treadmill in the morning and tight at 225!
To Mind When You Hear That Word? another 60 minutes or so on a stationary bike in In my
John: Pure hatred. Evil. A necessary evil. the evening. In general, I set the treadmill on a mind,
Andrew: F**k. That's what comes to my mind. 10% grade. When I'm 3 weeks out of the show, Rich
Andre: Amen to that. Cardio sucks, but John's I'll bump up or tone back my cardio, depending
right. It's a necessary evil. on how I look in the mirror.

Q: I Take It You Guys Don't Like Cardio Much. Q: What Kinds Of Cardio Do You Do?
Andrew: No, absolutely not. Guys get psyched Andrew: Stationary bike and treadmill.
to train, but they never get psyched for cardio. John: Both of those are good. I also use the ellip-
It's all work. Moving heavy weight is hard work tical trainer because it's really low impact.
too, but man, there's nothing in the world like it. Depending on how I feel and where I am in my
John: You're right. Moving weight is one thing. diet, I'll use one, two or all three machines. For
Cardio's another. It's something you got to do, example, when I feel tired, I'll do 30 minutes of
not want to do. You do it because cardio allows the elliptical and another 30 minutes on the sta-
you to consume more calories, stay larger and tionary bike. I find the bike easier because your
fuller, but at the same time, harder, because upper body doesn't move, only your thighs. Plus,
you're metabolizing your fat. depending on the angle of the pedals, you can
Andrew: Yeah, doing cardio lets me eat massive really hit your hamstring tie-ins, glutes, and etch
amounts of food while staying huge. striations in any area. Gaspari
Andre: All that's true, but what I really hate is the Andre: For me, the Stairmaster really works my was one of
fact that it is time consuming. I can always short- glutes and ham tie-ins. I personally don't like the the fathers of
en my training if I'm in a rush. But if I try shorten- elliptical trainer because it seems to move too modern body-
ing the duration of my cardio while increasing fast. Depending on where I am in my prepara- building. Rich made
the intensity, I only run the risk of losing more tion, I'll do anywhere from 30 minutes of cardio it possible to think of
muscle mass. With cardio, there are no short- all the way up to 2 hours. One thing's for sure: I bodybuilders as being both
cuts. To get that fibery, freaky detail like Dorian don't do cardio on leg day. big and hard. Twenty years ago, it
Yates, you've got to do cardio and do it right. John: Yeah, that's right. Most guys don't do car- was about being big and cut. Today, you've
dio on leg day. I do. If I blow out my thighs got to be huge and shredded.
Q: Does Cardio Stay The Same All Year Around? though, I'll avoid it. On leg day, I only do thirty Andrew: Damn straight. My motto is old school
John: I'm old school. I've been competing since minutes. training, new school size.
the 1980's. Back then, cardio wasn't as impor- Andrew: Hey guys, when you're leg pressing John: Yeah, old school training. I like that.
tant as it is today. This past year was the first well over a ton for reps, your workout is pretty
time that I ever used it as a tool. Prior to begin- much done for the day. Q: When Should You Do Cardio?
ning my competition diet, I was doing 30 minutes John: Well, theoretically, I’ve been told that car-
of cardio. Once I started preparing for my show, Q: Is Cardio Required For Today’s Bodybuilder? dio early in the morning on an empty stomach is
I increased my time to 60 minutes. I've never John: I really never did it before, but I do it now. the best thing to do, but I'm a cop and I work a
done more than an hour. Don't need to. Today's judges expect much more. 12-hour day, starting before 6 a.m. No way I'm

38 owner’s manual cardio

section
getting up at 4 a.m. to sit on a bike. The best time Andre: I use the "talk test" instead of a THR [tar- Andrew: The myth is that bodybuilders can gain
for me is anytime. I usually pop an Animal Cuts get heart rate]. If I can still talk while doing cardio muscle mass while burning fat. You can't live in
and go for it. Most days I do cardio right after at a high level, then I know I'm fine. both worlds at the same time. If your primary
training. Whatever time you do it, just do it. I John: I kind of agree with Andre. The old theory goal is to put on muscle mass, you should use
make sure I do the cardio on an empty stomach says hit exactly 70% of max heart rate, blah blah cardio sparingly. If you're looking for more cuts,
because I'd probably puke if I had food in it. blah. It's nonsense. I go by how I feel, not by set do more cardio. Have a cardio plan that's in tune
Andre: Doing serious cardio on an empty stom- formulas. You're burning calories. And if you do with your goals. If you're eating a lot and still
ach is important for that reason alone. Six weeks it, it'll work. Period. I don't need some Ph.D. who's aren't growing, cut back on cardio. Remember,
out of a show, and I'm doing cardio for an hour in 120 pounds wet telling me how to exercise. cardio doesn't just get you lean, it also gets your
the morning and another Andrew: You guys are both right. There's a good muscles hard. When dieting, don't get trapped in
hour in the level to shoot for, but it's a little different for every a numbers game. Use the mirror, not the scale.
bodybuilder. By listening to your body, you know
what it can do and what it won't. Q: What Advice Would You Give To Beginners?
John: Start slow for about 20 minutes on a
Q: Any Other Reason To Do Cardio? recumbent bike. After a few weeks, step up the
Andre: The other obvious reason is heart pace. Move up to the elliptical machine. Be
health. With modern chemistry and patient. I had a kid come up to me the other day
high intensity training, you need to and ask, "If I do Slim Fast for two weeks, will I
pay attention to your health. look like you?" I told this kid that I've been bustin'
Andrew: Andre's right. When my ass for twenty years. He doesn't believe it.
you're a big guy like me, the Hey, there's no easy way, bro'. If it were that sim-
health of my heart ple, we'd all be training for the Master's Olympia.
becomes a consideration. Andrew: Patience is important. So is knowing
I've got to make sure I'm your limits. I don't use a target heart rate. I know
healthy, or I've got noth- when I'm doing the right level of cardio by how
ing. In the off season, my much I sweat and how much my muscles burn.
weight goes up from Bodybuilding is intuitive. It's about how you feel
265 to 325, so I ease up and how well you know your body. The better
on the intensity of the you know it, the better off you'll be.
cardio. I use the bike Andre: Right. Know your body. This means that
during the off season for you won't be able to meet all of your training
only 30 minutes because goals every day. Don't be rigid. Most beginners
it's easier on my joints. At make this mistake. They work off of a set training
325 pounds, 60 minutes of program and aren't satisfied until they get all the
cardio on a treadmill could exercises, sets, and reps in. You've got to go
easily tear down my body. with the flow.
John: Those are all good reasons John: Yep. A lot of beginners have a precon-
to do cardio all year round. ceived notion of what they're going to do on any
given day. I'm going to do chest, 12 sets, and I'm
Q: Other Than The Actual Cardio Machines, going to do 135 pounds for 15 reps, 225 for 10
What Other Tools Are Needed? reps, and 275 for 10 reps. Well, I've got news for
John: The mirror. It helps you determine how far you. You might get there, but when you lay down
along you are in your dieting. on the bench, your strength might be down.
evening. For Andre: Yeah, mirror. If you're starting your com- Don't go beyond the limitations of that day,
me, first thing in the petitive career, a scale can be used to tell you because you'll frustrate yourself or risk injury.
morning works best. Definitely do car- what class you're going to compete in. But expe- Andrew: Yeah. The whole idea of training is to
dio after weight training. By doing the weights rienced bodybuilders know exactly where they'll stimulate the muscle you're working. It doesn't
first, you deplete your body of glycogen. Once be come competition time. A mirror can be matter how much weight you're using that day,
depleted, your body can burn fat efficiently. deceiving though. My front comes in fast. It's as long as you're getting blood into that muscle.
Andrew: Yeah, it's best to do it in the morning, hard to look behind, and my weakest bodypart is That's it. By exceeding your energy levels, you're
but John's right too. You do it when you can. my glutes. So you have to look front and back. I'll only risking injury. That's stupid. Listen to you
Doing it is better than not doing it. even pinch to find out how thick my skin is body. If you feel lousy, you're still in the gym,
around my glutes. Once my glutes are done, I'm training. Sometimes, you feel like a bull. Those
Q: How Do You Determine Cardio Intensity? ready to compete. days, you go for it.

39 owner’s manual cardio

MOST MEMORABLE MOMENT IN THE GYM eight months of inactivity before I was even
Andy: When I was younger, I did 8 reps of able to walk again. The first place I walked to
strict military presses at 415 pounds. Now was right back into my gym. I did stay away
that’s not a whole lot, but I was a young kid. At from deadlifts for a while though.
the time, I just remember feeling blown away,
knowing what I’d just accomplished. Later, I Andy: Once, I ripped my bicep. I was cheat
remember doing some leg presses of about curling 275 for reps and it just tore. I heard a
2100 pounds for 32 reps. After that, I had to lay fibrous tear. My whole bicep turned blue and
down in the corner of the gym for a while. black the next day. I was out of commission for
five months. The bicep hurt a lot more, but was
Vinny: Yeah, leg day. I was training for the ‘93 less serious than when I tore my quad. I was
USAs with my training partners Joey Caputo doing legs, on my third exercise, squats. I was
and Chris Barron at Strong And Shapely Gym, exhausted. I was on my 10th rep of 575 when I
and no, it ain’t no pussy gym. My last set of heard my quad tear. Man, it sounded like a
squats, 465/8 reps, drop set to 405/8 reps, grapefruit being ripped from the peel. With a
drop set to 315/8 reps, drop set to 225/15 reps. tear like this, the muscle rolls up. I remember
Shit, I couldn’t see straight. I do remember run- seeing a huge knot at my hip, a ball of muscle.
ning to the toilet. I fucking threw up all over. Couldn’t walk. But I completed the squat with
the tear. I had no choice. I don’t use spotters,
Joe: I’ve got tons of training moments, but for so I had to either dump the weight or finish.
me, I’ll never forget when I first joined a hard- The hardest part was walking the weight back
core gym. I was 17, and being the youngest into the rack. Then, I vomited for 45 minutes
there, the big guys took me under their wings. uncontrollably. The doctors had to reattach the
Now when I train, I’m pretty quiet. Well, back muscle surgically. They cut into my leg, rolled
then, the guys would get on my case about the muscle back down, and sutured it. you strip everything away. Dieting shows you
screaming before and during a set. One night, all the details you fought so hard for. It’s an
during a set of heavy flyes, I tried screaming as Schak: Bro, that’s tough. Similar thing hap- awesome feeling.
I finished out my last two reps. Instead of sound- pened to a bud of mine who was doing squats.
ing tough, what came of my throat sounded like Both of his quad tendons detached from his Vinny: I was doing a Weider photo shoot at the
a 13-year old girl who just saw a rock star. The knees. When a guy’s tendons go, they actually head office in California, and in walks Lou
entire gym broke out laughing. From that day tear through the quad muscles. Man, it was the Ferrigno. Lou Ferrigno. “Holy shit,” was all I
on, I vowed never to scream again. ugliest thing I had ever seen. Here was this 250 could remember thinking. This is the
pound guy screaming and crying, with both of “Incredible Hulk”.
WORST GYM MEMORY his knees dangling at the sides of his legs. I
Schak: Without a doubt, it would have to be mean, his knees were literally on the side of Joe: The moment they announced my name as
that day I was deadlifting. After my fourth set, his legs, toward to the back. When this hap- the overall winner of the 1991 Mr. America. The
around the third rep, I heard a pop and felt a pened, he couldn’t even stand up. The good previous year was incredibly difficult with family
sharp pain in my lower back. I didn’t think news is, after his operation and eight hard problems, financial issues, job issues, girlfriend
much about it until the next morning when I weeks of being bed-ridden and in a hip cast, problems, training problems. I got on the plane
realized I couldn’t get my ass out of bed. A few he actually came back to the gym. He’s in with no job and my last $50 in my pocket. Even
tests and one MRI later, guess what, I’ve got rehab now and walking again. Good luck, Bill. before the prejudging, my chief competitor’s
two protruding disks and a pain that you drunk brother tried to start a fight with me, and
wouldn’t wish on your worst enemy. So I spent BEST BODYBUILDING MOMENT during prejudging I developed a severe stom-
about ten days in the hospital. They put me in Andy: The last two weeks before any show. ach ailment. It culminated at that moment on-
traction, which really sucked, and it probably When you diet, you see the changes that are stage, where I was named Mr. America. I think if
made the pain worse instead of better. Well, I taking place and it just hits you all at once – the contest was held one day later, I would have
signed myself out against their wishes. It took how far you’ve come, how quickly. Dieting lets crashed both physically and mentally.

40 owner’s manual feature

 at powerlifting, that was a far cry from being DEFINE HARDCORE
on-stage in posing trunks. I remember being Vinny: Hardcore is a guy who works hard. He
so nervous, I thought I’d throw up. The teen trains smart and never misses a meal. He’s a
class was huge, and I was the very last to go guy who is absolutely dedicated. A “freak”, on
out for my routine. I still have the video, and the other hand, is someone who eats like shit
you can see the terrified look on my face until and trains like shit, and is still a freak. He looks
I hit my first pose. The audience went nuts. fucking great no matter what he does.
Then, this big, happy smile came over my face.
I still remember how it felt, that very moment. It Schak: Yeah, a freak can just look at the
doesn’t get any better than that. weights and he’ll grow like a fucking weed.
He’s got the genetics. The right attitude can
Schak: No it doesn’t, bro. It sure doesn’t. make up some ground though. Hardcore is old
When I won Nationals on my first try, that was time, old school bodybuilding. Hardcore is
definitely cool. No, that was fucking incredible. always trying to break through limitations.
And winning Mr. Universe with a perfect
score? Now that was something else altogeth- Andy: Hardcore is a compliment. It means
er. That was something special. you’ve achieved something that others can
only dream about. You give up everything.
BEST BACKSTAGE MEMORY Everything. You get used to pain. You train
Vinny: While pumping up backstage at the ‘93 through injuries. You give up a normal life. It
USAs, Chris Faldo started pumping up like an takes you two hours just to make your meals
hour before he needed to. We were all looking everyday. And there are no shortcuts. I
at him like he was fucking nuts. But that bas- remember one time, this one light heavy actu-
tard got me all revved up and I was like a fire- ally competed with synthol and blood oozing
ball by the time I got on stage. out of his shoulder. It was a mockery of body-
building. Sure, freakiness and size is great. But
Joe: You were definitely in the zone, my friend. if you’re a bag of oil, I’m not impressed.
At the 1991 Mr. America, after I won my class, Anyone can get a bottle of oil and shoot up.
feeling the confidence and momentum start to Anyone can buy size in a bottle. What sepa-
build inside me going into the posedown. My rates a champion from everyone else is a work
only thought was that I was going to go out ethic. You can’t buy that. That’s hardcore.
Schak: I’d have to honestly say it was meeting there and show my best, and that I’d come so
my current girlfriend, Dawn. She’s totally sup- far, I wasn’t going to go without a fight. People Joe: It’s an attitude. It’s not screaming in the
portive of what I do. She loves bodybuilding refer to it as being in the “zone”, or in the gym. It’s not wearing tank tops in forty degree
and training. She’s a beautiful person. Thank moment. At that instant, I was. It almost seems weather. It’s not about excuses why you can’t
you, baby! If you guys have anything to say like a dream now. squat. It’s not being an asshole to other guys in
about this, go to hell. the gym. Its not about spitting or throwing
Schak: Yeah, you’re right about that. One weights around. Its about intensity and dedica-
Andy: No way man. Any woman who supports time, I was backstage at the Universe after tion. It’s about going into the gym and getting
a hardcore bodybuilder all the way is tough to pre-judging. I asked Jimmy Manion, who at the job done. No excuses. It’s about the way
find. They have to put up with a lot of shit. She’s that time was our team coach, if he thought I’d you think: iron is no match for you. It’s about
a real keeper. won the whole thing. He turned to me and said, dreaming of the next workout when you’ve just
“If you were to fall off the stage and break your finished your current one. It’s staying hungry,
BEST COMPETITION MOMENT leg in the finals, you’d still win the damn show.” always wanting more.
Vinny: I had just won the middleweight class at We still laugh about that today.
the USAs. I was so excited backstage, I started Andy: Yeah, it’s all that. Me, I learned the old
to cry. Up walks Paul Dillette. He smacks in Andy: It was at the Metropolitan champi- school methods from the old-time, hardcore
hard on the back of the head. I was like, dude, onships where I won the super heavys. I bodybuilders. Old school or hardcore. To me,
Paul Dillette just smacked me. Awesome! remember being in the pump up area. When they’re one and the same. Both mean you have
the other competitors looked at me, I saw the to be willing to get your hands dirty. It means
Joe: I know how it feels to win. My first body- look in their eyes. They knew it was all over. enjoying the feeling of lying under bone-crush-
building show, the 1984 South Jersey They were competing for second. I love that ing poundages. Most lifters can't wait to put the
Bodybuilding Championships. I’d been over- feeling, getting pumped up. Everything else weights down at the end of a set. Old time body-
weight my entire life, and even though I did well just fades away. Just like a dream. builders live for it. We dream of it at night.

41 owner’s manual feature

If your gym is lucky enough to have a resident meat for flaky white fish (a cleaner protein to like red meat, so it wasn't a problem for me to
pro training there, then you might have seen him source), you'll get tighter, quicker because it has eat 2-3 pounds of meat a day. You may prefer
carrying around tubs of Tupperware. If you were less fat and is digested faster. When you want to more chicken."
bold enough, maybe you asked him what they stay fuller, eat more red meat. This is what
contained. You can usually find steamed veg- works for me." Experiment with both the
etables, white rice, and baked chicken breasts. amounts and kinds of proteins you use. For you,
There really is no secret to successful dieting. chicken might work better. It all depends on your PRE-CONTEST DIET #2
Whether you're preparing for a bodybuilding metabolism and biochemistry.
show or just trying to shed some bodyfat, you Level: IFBB Professional
need to be consistent and diligent. The following Carb Rotation Competition: Arnold Classic
are three diets extracted from actual training As with protein, this diet varies carb intake. "I Start Time: 16 weeks out
logs of two professionals bodybuilders. begin rotating carbs a couple of weeks out. If Goal: 3% bodyfat
you want to geek up your metabolism, if you're Off-Season Weight: 315
not lean enough, you can begin altering your Competition Weight: 270-275
carb intake." By changing your carbs, you can
PRE-CONTEST DIET #1 see how it affects your water retention or loss. Carb Rotation
During the last two weeks or so, this diet follows "Most bodybuilders pay attention to their train-
Level: IFBB Professional a three day cycle: Monday (50g of carbs), ing, but not enough attention is paid to dieting.
Competition: Mr. Olympia Tuesday (100g of carbs), Wednesday (150g of Dieting should be treated with the utmost impor-
Start Time: 20 weeks out carbs), and Thursday (repeat cycle). "Changing tance." This pro's diet is 14 weeks long and con-
Goal: 3% bodyfat the intake causes your metabolism to speed up sists of 12 cycles. Each of the 12 cycles is 8
Off-Season Weight: 225-230 to burn more fat. If you have more carbs in your days long. This diet follows an alternating pat-
Competition Weight: 195-200 body, you burn less stored bodyfat. Less carbs, tern of protein and carb intakes: three days
more fat is burned. By rotating carbs, you without carbs, one day with carbs. During the
Macronutrient Manipulation change variables in your body rather than letting days without carbs, 1 lb of either chicken or red
Five months is usually plenty of time to manipu- it get accustomed to the same thing." beef is eaten per meal.
late protein, carb and fat intakes until you get
results. If you've never prepared for a show Fat Manipulation Protein Sources
before, 20 weeks is also useful because it allows "Many pros don't add any fat to their pre-contest During the off-season, chicken is the primary
your body to get used to new changes gradual- diets. I do. In my case, my metabolism is so fast, source of protein for this diet. During contest
ly. "At 20 weeks out, my basic plan was to elim- I had to eat 1/2 jar of peanut butter every day, 2 preparation, add lean red meat as well.
inate any food that was not beneficial. In other weeks out of the show."
words, stop eating crap. For the first 4 weeks, I Frequency
ate a lot of red meat, tuna, chicken, and protein Typical Daily Diet 6 meals are consumed per day, approximately
drinks. I didn't count calories, fat, or carbs. It was The diet calls for 6-7 meals per day, taken every every 2-3 hours.
not difficult because I was eating a ton of food. I 2 hours or so.
was never hungry, but if I was, I would eat. It #1: 10 egg whites & 1 cup of oatmeal Day 1: Monday
wasn't a big deal to eat this much because I did- #2: 10 egg whites & 1 cup of oatmeal Protein: 340g meat per meal (4 meals with beef,
n't have to make a weight class." #3: 10 oz steak & 1 cup brown rice 2 meals with chicken
#4: 10 oz steak & 1 large baked potato Carbs: 113g per meal (steamed rice)
Protein Sources #5: 10 oz steak & 1 cup brown rice Steamed Vegetables: With 4/6 meals
During the first half of the diet, protein can come #6: 10 oz steak & 1 large baked potato
from a variety of sources including lean red beef, #7: Specialized Protein For Gainers Day 2: Tuesday
tuna, chicken, and protein shakes. "Depending Protein: 453g meat per meal (4 meals with beef,
on how I feel, I’ll leave red meat in or out, cut it "If you're still hungry, you can eat extra protein. 2 meals with chicken)
back or increase it. Beef has more fat, more iron, Sometimes, I eat as many as nine meals a day. Carbs: 0g
more aminos, and B vitamins. If you change red Again, adjust your diet to your needs. I happen Steamed Vegetables: With 4/6 meals

42 owner’s manual diet

section

Day 3: Wednesday Off-Season Weight: 220 Typical Schedule

Protein: 453g meat per meal (4 meals with Competition Weight: 195 Weeks 18-14
beef, 2 meals with chicken) Protein: 350g meat (chicken initially, but beef
Carbs: 0g Macronutrient Manipulation and fish later on)
Steamed Vegetables: With 4/6 meals The following diet doesn’t seem like a diet at Carbs: 250g carbs (yams & oatmeal, no
first. As the weeks progress, the caloric steamed white rice as the moisture content
Day 4: Thursday intake actually increases. During the final can vary from batch to batch)
Protein: 453g of meat per meal (4 meals with weeks, the numbers slowly drop. “I change Fat: None added
beef, 2 meals with chicken) one element at a time, whether it’s carbs, Vegetables: Round off my diet
Carbs: 0g protein, or fat. Depending on how I look and
Steamed Vegetables: With 4/6 meals where I am, I may increase my protein intake Weeks 13-9
or change my source of protein from chicken Protein: 475g meat (chicken, top sirloin, pro-
Day 5: Friday to fish. I might lower my carbs and replace tein shakes)
Protein: 340g of meat per meal (4 meals with them with extra protein. Use what works. Carbs: 350g carbs (yams & oatmeal)
beef, 2 meals with chicken) That’s what I do.” Carb intake peaks at about Fat: none added
Carbs: 113g per meal (steamed white rice) 5 weeks out, and then gradually drops every
Steamed Vegetables: With 4/6 meals few days. With this drop, I normally increase Weeks 8-4
my protein intake. In essence, during the last Protein: 550-600g meat (chicken, top sirloin,
Day 6: Saturday few weeks of the diet, the overall calories will protein shakes)
Protein: 453g of meat per meal (4 meals with remain the same, but the ratios of protein Carbs: 500g carbs (yams & oatmeal)
beef, 2 meals with chicken) and carbs will change. Fat: none added
Carbs: 0g
Steamed Vegetables: With 4/6 meals Baseline Measurements Weeks 3-1
The most important thing when starting your Protein: 500g meat (chicken, beef, protein
Day 7: Sunday pre-contest diet is to establish a baseline, or shakes)
Protein: 453g of meat per meal (4 meals with a starting point: “I always start with 1.5g of Carbs: 50-400g (yams & oatmeal)
beef, 2 meals with chicken) protein and 1g of carbs per pound of body- Fat: none added
Carbs: 0g weight. As my appetite increases, I increase
Steamed Vegetables: With 4/6 meals my protein intake until I reach approximately Typical Daily Diet
600g of protein. Any more increases in my Total daily food intake during the first week:
Day 8: Monday appetite (which means my metabolism is 3 lb chicken (skinless, boneless breasts)
Protein: 453g of meat per meal (4 meals with really kicking into gear) and I increase my 2 protein shakes (Specialized Protein For
beef, 2 meals with chicken) carbs in 50g increments. I will reach my high- Gainers)
Carbs: 0g est carb intake approximately six weeks out 1 cup oatmeal
Steamed Vegetables: With 4/6 meals from the show. This is the worst part of the 1 lb yams
diet because it is when I am the strongest 2 bags of premixed salad greens (dry)
Day 9: Repeat and eating the most food. However, after six 12 oz frozen green beans
weeks, I start dropping 50g of carbs every Crystal Lite or Diet Coke (unlimited)
few days until I reach a total intake of 50g of
carbs daily. I get really hard and dry by this Total daily food intake during the last week:
PRE-CONTEST DIET #3 method, but tired as hell. Being tired is just 5 lb chicken breasts
one of the pitfalls of competing. All of your 2 lb top sirloin
Level: NPC Amateur hard work and suffering is made worthwhile 8 oz yams
Competition: NPC Nationals when you step on stage hard, dry, and ripped 3 bags premixed salad greens
Start Time: 18 weeks out to shreds.” 1 gallon of water
Goal: 3-3.5% bodyfat

43 owner’s manual diet

 Supplement Stacks
#1: The Basic Training Stack mended for all athletes, especially those ath-
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\

44 owner’s manual stacking

section

in the evening. If you train first thing in the drink plenty of water as drinking water actu- Tools: Animal Pak, Animal Stak, Animal
morning, for example, take your Animal Stak ally reduces water retention. Water retention M•Stak, Animal Max
first, followed by an Animal Cuts pak 3-4 is often due to the body hoarding water when
hours later, and a second Cuts pak 3-4 hours not enough is taken in. Schedule:
after that. Never take an Animal Cuts pak at • Animal Pak: 1 pak daily, with breakfast,
the same time you take an Animal Stak pak. lunch, or dinner.
#5: The Natural Growth Stack • Animal Max: 3-4 servings per day,
Tips: Drink plenty of water, at least a gallon between meals.
per day. If doing both weight training and Goal: Perfect for natural and drug-tested ath- • Animal Stak: 1 pak daily, 30-45 minutes
cardio during the same session, always hit letes looking to maximize performance and prior to training.
the weights first, followed by cardio. muscular gains. This triple combo is also • Animal M•Stak: 1 pak daily, 3-4 hours
Anaerobic activity is fueled by glycogen, and ideal for athletes who want to eliminate all apart from the Animal Stak.
after weight training, the cardio will tap into prohormones and ephedrine from their sup-
fat stores more efficiently. When performing plement plans. Note: Be sure not to take the Animal Stak at
cardio, the intensity level should not be too the same time you take the Animal M•Stak.
high as entering the anaerobic threshold Tools: Animal Pak, Animal M•Stak, Animal Stagger the times you take each pak. For
encourages carb utilization, not fat oxidation. Max example, if you take the Stak in the morning,
take the M•Stak in the afternoon, and vice
Schedule: versa. On training days, take the Animal Stak
#4: The 3-Week Cutting Stack • Animal Pak: 1 pak daily, with a meal. before you train, and the Animal M•Stak 3-4
• Animal Max: 3-4 servings per day, hours later.
Goal: For athletes looking for quick cuts in a between meals and at least 1 following
short period of time, especially those who training. Tips: In addition to the above supplement
tend to do more cardio and less resistance • Animal M•Stak: 1 pak 30 minutes prior stack, aim for 5-6 six meals daily, every 2-3
training. This stack is also perfect for those to training. hours. Include generous helpings of lean red
athletes who tend to hold excess water, as beef, tuna, chicken, pork, and turkey. Consume
well as subcutaneous fat. Tips: Unlike any other Animal supplement, protein with every meal, at least 1.0-1.5g of pro-
Animal M•Stak exerts powerful nutrition- tein per pound of bodyweight per day.
Tools: Animal Pak, Animal Cuts partitioning effects. Therefore, when taking Supplement with essential fats in the form of
this triple stack, make sure you get enough nuts, safflower oil, natural peanut butter,
Schedule: protein. Take at least 3 servings of Animal flaxseed oil, or borage oil. Stick to low glycemic
• Animal Pak: 1 pak daily, with a meal. Max daily, plus protein with every meal (1.0- index carbs and make sure you get enough of
• Animal Cuts: 2 paks daily, one in the 1.5g per pound of bodyweight per day). them as glycogen fuels anaerobic training.
morning, another in the afternoon.

Tips: For maximum results, take your first #6: The Off-Season Super Mass Gaining
Animal Cuts pak on an empty stomach, first Stack
thing in the morning, followed by 30-45 min-
utes of cardio. All this should take place Goal: This powerful quadruple stack is per-
before your first meal. If you don't have time fect for strength athletes looking for quality
in the morning, and you do cardio in the weight gain in the off-season, those body-
evening, then take the Animal Cuts pak in the builders looking to maximize their muscle
morning, the Pak in the afternoon with lunch, size, and traditional "hardgainers."
and the second Animal Cuts pak 30-60 min-
utes before cardio. Once again, be sure to

45 owner’s manual stacking

Random drug-testing. Steroid-like side effects FLEX, Russian studies have found that ecdys- use. Ecdysterone, like tribulus terrestris, has
such as gynecomastia, swollen prostates, terone can produce an “anabolic effect in ani- the potential to increase testosterone produc-
accelerated hair loss, testicular shrinkage, liver mals comparable to a mild anabolic/andro- tion. In one clinical study, ecdysterone was
damage. Is this the price you’d pay for potential genic drug.” administered for 10 days, and after that time,
gains? Hardliners say yes. For these athletes, sexual function was improved in the ecdys-
the positive results obtained from prohormone In a recent study consisting of 78 athletes, terone group.
use justifies potential negative side effects. But those taking a combination of ecdysterone and
prohormones aren’t for everyone. Many natural protein were tested against a placebo group. At METHOXYISOFLAVONE
bodybuilders and drug-tested athletes avoid the end of 10 days, the supplement group Whether you know it as methoxy, methoxivone,
steroids and steroidal hormones. For these experienced a 6-7% lean mass gain and a 9- methoxyisoflavone, or 5-methyl-7-methoxy-
individuals, “natural” anabolic substances are 10% reduction in body fat levels. Other studies isoflavone, this anabolic flavone compound
the answer. Here, we’ll examine three of the have further pointed to ecdysterone’s ability to has tremendous potential. According to its U.S.
most promising of these natural anabolics. increase performance and reduce fatigue. Patent, methoxy is an “anabolically effective
compound” that was developed to “produce
ECDYSTERONE How do these phytoecdysones work? From significant weight gain increase,” specifically
Steroid biochemists have classified ecdys- anecdotal reports, 100mg of ecdysterone can fat-free lean mass. Furthermore, the patent
terone as a biostimulator: a biologically-active increase nitrogen retention. The nitrogen-spar- document indicated that while methoxy was
steroidal substance which can exert anabolic ing effects of ecdysterone can increase the “highly anabolic”, it did not exert any “andro-
actions in the body. Most of the ecdysterone amount of muscle that can be accumulated. genic” effects. This fact alone makes it highly
studies to date have taken place in Eastern During a state of positive nitrogen balance, pro- attractive for bodybuilders wary of side effects
Europe and Russia. Initial reports found that tein is used towards building muscle. associated with steroids and prohormones.
ecdysterone possessed a wider spectrum of In addition to its obvious application to body-
anabolic effects on skeletal muscle than the A compelling new landmark human study has
building, ecdysterone has another potential confirmed methoxy’s ability to significantly
steroid methandrostenolone. According to

46 owner’s manual nutrition

increase lean, fat-free muscle. Conducted at Research has shown than ipriflavone does not can help reduce the conversion of testos-
the University of Delaware, researchers exam- exert estrogenic activity in animals or humans. terone to estrogen by functioning as competi-
ined fourteen healthy weight-trained men. Half On the contrary, some preliminary research tive inhibitors of cytochrome P450 aromatase.
supplemented with methoxy, the other half did indicates that ipriflavone (and methoxy) can In this way, these natural anabolics might be
not. At the end of eight weeks, the placebo actually reduce estrogen levels. For these very “stacked” with prohormone supplements for
group experienced an increase in body fat by reasons, ipriflavone has been used by additional benefits.
1.6 lb. In the methoxy group, the athletes on European athletes for many years. These ath-
average dropped 2.9 lb of fat while simultane- letes have traditionally used ipriflavone during Finally, from a nutritional point of view, the abil-
ously increasing lean mass by 2.8 lb. the their off-cycles. ity of these substances to promote anabolism
Interestingly, these results were obtained even and nutrition-partitioning can be further
though the athletes continued using their other While useful as a stand-alone supplement, new enhanced with increased protein intakes. So if
supplements, indicating that methoxy can work research is indicating that ipriflavone could you’re considering natural alternatives like
alongside other supplements. have a synergistic effect with other tribulus- methoxy, ipriflavone, and ecdysterone to sup-
based compounds. Sports scientists at the port significant lean mass gains, consider
Researchers have theorized that methoxy University of Toledo compared athletes taking adding an extra protein shake or two to your
works by boosting the anabolic drive (e.g., this combination against those taking a place- diet for even greater results.
increasing protein synthesis, enhancing pro- bo. After 38 days, the supplement group
tein utilization, promoting a positive nitrogen showed greater free testosterone-to-cortisol
balance, and reducing protein catabolism by ratios than the placebo group. This would indi-
suppressing cortisol). But what makes cate that the anti-catabolic hormone cortisol
methoxy truly unique is its function as a nutri- was reduced, while free testosterone levels
tion-partitioning agent. Methoxy can actually increased. Keep in mind that free testosterone
shuttle the nutrients you consume (e.g., pro- is the body’s active form of the anabolic hor- Selected Sources
tein), selectively into lean mass. In other words, mone. On a related note, this supplement Brandi ML. Flavonoids: biochemical effects and thera-
more of the foods you eat goes into muscle- combo was also shown to increase perform- peutic applications. Bone Miner 1992;18:3-14.
building, not fat storage. Because it’s also non- ance thresholds in the athletes. Ferenc L, Istvan S. Metabolism of ipriflavone. Acta
hormonal and non-steroidal, methoxy can Pharm Hung 1995;65(6):215-18.
ignite anabolism without altering your body’s SUMMARY Kao YC, et al. Molecular basis of human aromatase
normal endocrine function. Because of its non-hormonal, steroid-free char- (estrogen synthetase) by flavone and isoflavone phytoe-
acteristics, anabolic bodybuilding supplements strogens. Environ Health Perspect 1998;106(2):85-92.
IPRIFLAVONE
Ipriflavone, or 7-isopropoxyisoflavone, was first containing both sterones and flavones (e.g., Kholodova Y. Phytoecdysteroids: biological effects, appli-
synthesized in the late 1960s from naturally methoxy, ß-ecdysone, ipriflavone, 5,7-dihydrox- cation in agriculture and complementary medicine. Ukr
occurring isoflavones. Ipriflavone made nutri- yflavone, and isoflavones) might be useful alter- Biokhim Zh 2001;73(3):21-9
tion headlines in the United States as a bone- natives to prohormone-based supplements. In Li XQ, et al. A new phytoecdysone from the roots of
building supplement in the late 1990s due in short, these natural anabolic substances are Rhaponticum uniflorum. J Asian Nat Prod Res
part to its ability to enhance phosphorous and particularly suitable for prohormone-sensitive 2000;2(3):225-29.
calcium absorption. But what has caught the lifters, natural bodybuilders, and drug-tested
athletes. Lindner HR. Occurrence of anabolic agents in plants and
eye of bodybuilders and researchers is ipri- their importance. Environ Qual Saf Suppl 1976;5:151-58.
flavone’s ability to boost anabolism.
But more compelling is the fact that, as nutri- Melis GB, et al. Lack of any estrogenic effect of ipri-
Researchers have compared ipriflavone’s ana-
tion-partitioning agents, these substances have flavone in postmenopausal women. J Endocrinol Invest
bolic activity to methenolone, oxandrolone, and
tremendous potential for “hardgainers”, those 1992;15:755-61.
stanazolol.
bodybuilders who have a difficult time gaining Mirzaev IR, et al. Effect of ecdystene on parameters of
Ipriflavone has the potential to selectively quality muscle weight. With their ability to shut- the sexual function under experimental and clinical con-
increase fat-free lean mass. Like its cousin tle nutrients like protein into skeletal muscle ditions. Eksp Klin Farmakol 2000;63(4):35-37.
methoxyisoflavone, ipriflavone can do so via formation, athletes can gain lean mass without Petilli M, et al. Interactions between ipriflavone and the
anabolism: increasing nitrogen retention, altering their normal feeding (eating) patterns estrogen receptor. Calcif Tissue Int 1995;56(2):160-5.
sparking protein synthesis, reducing protein or caloric intakes.
breakdown (via cortisol inhibition), and by pro- Rondelli I, et al. Steady-state pharmacokinetics of ipri-
moting nutrition-partitioning actions. With In addition, these substances might offer bene- flavone and its metabolites in patients with renal failure.
respect to nutrition-partitioning, studies have Int J Clin Pharm Res 1991;XI:183-92.
fits for those bodybuilders who are also using
recorded up to 20% gains in weight from ipri- prohormone-type supplements. Studies have Tsitsimpikou C, et al. Study of excretion of ecdysterone
flavone use, even with the same caloric intakes. shown that flavones, as opposed to in human urine. Rapid Commun Mass Spectrom
According to pharmocokinetic studies, oral isoflavones, are potent aromatase inhibitors. In 2001;15(19):1796-801.
administration of ipriflavone is quickly other words, flavones such as methoxy- Yamakazi I. Effect of ipriflavone on the response of
absorbed and metabolized in the liver. isoflavone and 5,7-dihydroxyflavone (chrysin) uterus and thyroid to estrogen. Life Sci 1986;38:757-64.

47 owner’s manual nutrition

 training routine #4

Friday: Arms/Calves
Biceps
• Standing Dumbbell Curls: 2 Sets x 10 Reps
• Dumbbell Drag Curls: 1 Set x 20 Reps
• Incline Hammer Curls: 1 Set x 15 Reps

Triceps
• Close-Grip Benches: 1 Set x 25 Reps
• Tricep Press Downs: 1 Set x 25 Reps
• Double Arm Kickbacks: 1 Set x 25 Reps
• Bench Dips: 1 Set To Failure

Calves
• Seated Calf Raises: 3 Sets x 15 Reps
CYCLE: 6-Day Split, Two Days On, 1 Day Off, Hams • Donkey Calf Raises: 3 Sets x 15 Reps
Two Days On, 1 Day Off • Leg Curl Machine: 3 Sets To Failure
LEVEL: Advanced Saturday: OFF
GOAL: Muscle Size, Shape, And Definition
Wednesday: OFF Sunday: REPEAT
Monday: Chest/Shoulders
Chest Thursday: Back/Shoulders/Traps
• Decline Smith Presses: 2 Sets x 12 Reps Back
• Flat Hammer Presses: 4 Sets x 25 Reps • Pull-ups: 3 Sets x 12 Reps routine notes
• Incline Dumbbell Flyes: 3 Sets To Failure • Dead Lifts: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps Though this routine looks deceptively sim-
Front/Side Delts • Lat Pulldown: 3 Sets x 10 Reps
ple (the heaviest weights aren't used),
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure Rear Delts believe me, it's not so easy. This routine
• Seated Dumbbell Side Laterals: To Failure • Rear Delt Machine: 2 Sets x 25 Reps looks to maximize your pump and your
results. Keep your rest period between each
Tuesday: Quads/Hams Traps
Quads (2 Full Rotations) • Barbell Shrugs: 3 Sets x 12 Reps to a minimum (no more than 30 seconds). It
• Leg Presses: 4 Sets x 25 Reps • Dumbbell Shrugs: 3 Sets x 12 Reps should produce nice size, shape and overall
• Horizontal Leg Presses: 1 Set x 40 Reps • Upright Rows: 3 Sets x 12 Reps definition.
• Leg Extensions: 1 Set x 40 Reps

48 owner’s manual training

 true: reduce calories or increase flaxseed oil, and borage oil. These
energy expenditure (cardio). Unless contain "essential" fats, those your
you have the genetics of Dorian Yates body can't manufacture on its own.
or rely heavily on "science," it's virtual- Remember this: overly restricting fat
ly impossible to make solid muscle intake will negatively impact growth.
gains while burning fat. Eat and bulk Why? Fat intake can affect testos-
up. Then, shed the fat by cutting down. terone levels. In studies, individuals
consuming 20% fat were found to
2 Increase Protein Consumption have significantly lower testosterone
The benefits of protein are numerous levels than those taking in 40% fat.
for the bodybuilder: increased protein Furthermore, research has shown
synthesis, positive nitrogen balance, that there is a positive correlation
muscle recovery and anti-catabolism. between fat and resting testosterone
You a hardgainer? Maybe you want to go Remember, protein provides the concentrations in men who lift.
up a couple of shirt sizes. Here are a cou-
ple of tips that will put muscle on any building blocks of muscle. Get enough
frame. If you know them, consider this a
primer and refresh your memory. If you to grow enough. Learn from the pros: 4 Ease Up On The Cardio
don't, then start using them. Now.
take protein with every meal you eat. Cardio may let you consume more
1 Manipulate Caloric Intake Aim for at least 1-1.5g of protein for and stay hard, but it can also get in the
You want to grow? You want to add every pound of bodyweight when way of growth. If you're trying to gain,
more muscle to your frame? Then training at a high level. ease up. Or give it up altogether.
you've got to increase your caloric
intake, pure and simple. To add quali- 3 Take In Plenty Of Fat 5 Get Plenty Of Rest
ty muscle weight, you need to be in a We don't necessarily mean from Probably one of the most underuti-
state of caloric excess. Looking to burgers and fries. There are plenty of lized of all the bodybuilding tools. Rest
shed some bodyfat? The opposite is good fat sources including olive oil, is when the muscles you've torn

49 owner’s manual tips

 mass building continued...

down from training are allowed to

rebuild and come back bigger than
ever. Too much training and not quads, and pecs. The bigger these
enough rest, and you'll enter the get, the bigger you look. Plus, basic
dreaded "overtraining" zone where movements not only train the target
testosterone levels drop and muscle body part, but also supporting mus-
wasting becomes a serious possi- cles. The bench press works your
bility. The easiest way to avoid over- pecs and your triceps and your delts
training is to get plenty of sleep at to a certain degree. Be sure to
night and train right. include the bench press, shoulder
press, squat, deadlift, and rows to
6 Pack On The Poundage your program.
Obviously, one of the best ways to
get massive is to progressively 8 Take A Good Multivitamin
move heavier weight. This isn't an Hey, 100% of Olympic strength ath-
invitation to put on as many plates as letes and 90% of the elite, competi-
you can only to perform the exercise tive bodybuilders who take a multi-
with improper form. Use as much vitamin can't be wrong. Do the right
weight as you can while allowing you thing and take your Animal Pak
to follow strict form. With respect to every day. Two packs a day for pro-
reps, when it comes to building caliber bodybuilders during the pre-
power and strength, you can aim contest preparation. Why? Intense
low: 6-8 per set ought to do it. training depletes the body of essen-
tial nutrients. Nutritional gaps can
7 Stick To Basic Movements significantly hold back muscular
Basic movements train your body's growth and development. So why
largest muscles such as your back, take a chance?

50 owner’s manual tips

 training routine #5
routine notes

This routine is short and sweet. It’s perfect for

bodybuilders who want a break out of a stale rou-
tine or for those who want to maximize their
results in the shortest period of time. This pro-
gram is great for novices and experienced body-
builders alike. It involves basic strength move-
ments. There’s nothing fancy here. The real effec-
tiveness lies in the specific combination of move-
ments. Each day incorporates specific move-
CYCLE: 4-Day Split, Two Days On, 1 Day Off, • Front Lat Pulldowns ments in the right sequence that will help you
Two Days On, Two Days Off • Seated Rows
LEVEL: Intermediate To Advanced • Bicep Curls (Straight Bar) grow. I emphasize heavier weights with absolute
GOAL: Muscle Size, Strength • Preacher Curls strict form. Unless noted, you’ll perform 5 sets for
• Alternate Seated Dumbbell Curls each exercise. Each successive set gets pro-
Monday: Quads/Hams • Abs
• Squats gressively heavier and you’ll follow this pattern: 1st
• Leg Curls Friday: Chest/Triceps set, 8 reps; 2nd set, 6 reps; 3rd set, 4 reps; fourth
• Leg Extensions • Flat Bench Presses
set, 2 reps; and fifth set, 50% of the weight of the
• Abs • Incline Bench Presses
• Incline Dumbbell Presses 1st set to failure. In addition to the program out-
Tuesday: Back/Calves • Dips lined below, there’s 20 minutes of cardio after
• Deadlifts • Tricep Cable Pushdowns
• Shrugs • Toe Raises (5 sets of 12 reps) each workout, ten minutes of stretching before
• Toe Raises (5 sets of 12 reps) and after you finish training.
Saturday: OFF
Wednesday: OFF
Sunday: OFF
Thursday: Back/Biceps
• Behind-The-Neck Pulldowns

51 owner’s manual training

supplement FAQs
Do I have to take the Animal Stak every day? prior to exercise. You can even take a pak before
I'm a drug-tested athlete & a lot of big guys in my gym use Animal Stak. Can I use it? weight training for increased focus (but only if
you're not taking the Animal Stak). In general, take
I love Animal Stak, but I only have time to train at night. I want to avoid the ephedrine & the first pak first thing in the morning, and the sec-
caffeine. Is there a pill I can take out? ond pak in the early afternoon. If you train only in
How long will Animal Stak stay in my system? the evenings, then experiment and see how late
What are prohormones? Do they produce any side effects? you can take the Cuts without it affecting your abil-
ity to recover (e.g., sleep at night).
Do I have to take Animal Cuts twice daily?
Can I take Animal supplements with other supplements? Q: Can I Take Animal Supplements With Other
I do cardio three times per week along with a 4-day training program. How much Supplements?
A: All the Animal products were designed to be
weight can I expect to lose using Animal Cuts? taken together. When used as a complete system,
What's the difference between the Animal Stak and the Animal M•Stak? you don't need any other supplements–all the
Can anyone use Animal products? My girlfriend keeps stealing my Animal Cuts. nutritional bases are covered: protein, aminos,
performance enhancers, recovery nutrients, ther-
mogenic/metabolic enhancers, creatine, gluta-
mine, BCAAs, and more. You can take the Animal
Pak with pretty much every other supplement out
Q: Do I Have To Take The Animal Stak Every Day? Q: How Long Will Animal Stak Stay In My System?
there. Avoid taking the Animal Cuts with other
A: Absolutely. This is a common question we get A: Anecdotal reports from anabolic steroid
thermogenic supplements, especially if you're
all the time. For example, if you train 4 days a users report that steroids can stay in your sys-
stacking the Cuts with the Stak.
week, take 1 pak of the Animal Stak about a half tem for weeks or even months. Oral steroids
hour before you hit the weights. On your three tend to clear out of the body faster than injecta-
Q: I Do Cardio Three Times Per Week Along With
rest days, you still need to take a pak. Take it bles, but even so, there are no clear guidelines
A 4-Day Training Program. How Much Weight Can
approximately at the same time you would on for how long it will take for the drugs to clear out.
I Expect To Lose Using Animal Cuts?
training days. Remember, take 1 pak every day Treat Animal Stak as a mild anabolic when it
A: It depends on your intensity, genetics, and diet.
for three straight weeks. This same rule also comes to drug tests. That means it could stay in
But we've talked to bodybuilders who've lost 20
applies to the Animal Cuts and the Animal your system for a month or more.
pounds using a single 3-week cycle. Keep in mind
M•Stak. By taking these Animal products exact-
that Animal Cuts will help you lose both body fat
ly as directed, you’ll maximize the benefits of Q: What Are Prohormones? Do They Produce Any
and subcutaneous water weight. Use as many
each tremendously. Side Effects?
Animal Cuts cycles as you need to reach your tar-
A: Prohormones like androstenedione,
get weight. Remember to follow the 3 weeks on, 1
Q: I'm A Drug-Tested Athlete And A Lot Of Big androstenediol, And 19-norandrostenedione are
week off schedule.
Guys In My Gym Use Animal Stak. Can I Use It? steroid metabolites which convert directly to the
A: Animal Stak contains powerful steroid metabo- body's most anabolic hormones, testosterone
Q: What's The Difference Between The Animal
lites and other steroidal compounds. Once ingest- and nortestosterone through two enzymes, 3-
Stak And The Animal M•Stak?
ed, Animal Stak can convert directly to testos- HSD and 17-HSD. Because of their ability to con-
A: From a technical point of view, Animal Stak
terone and nortestosterone (nandralone). vert to testosterone and nortestosterone, under
contains prohormones, Animal M•Stak does
Therefore, if you take Animal Stak, there's a chance certain circumstances, you can potentially
not. While Animal Stak helps boost testosterone
you could test "false positive" for steroid use. So if expect side effects similar to mild steroid use
levels directly, Animal M•Stak does so indirectly.
you're a regularly tested athlete, you may want to including, but not limited to gynecomastia ("bitch
Both also boost GH levels, making them highly
switch to the Animal M•Stak instead. tits"), prostate enlargement, acne, and muscular
anabolic. If you're drug-tested regularly, Animal
hypertrophy. What makes Animal Stak unique
M•Stak is the better choice. Animal M•Stak is
Q: I Love Animal Stak, But I Only Have Time To among all prohormone supplements is the inclu-
also ephedrine-free.
Train At Night. I Want To Avoid The Ephedrine & sion of powerful anti-aromatase inhibitors (estro-
Caffeine. Is There A Pill I Can Take Out? gen blockers), DHT blockers, and liver detoxifiers
Q: Can Anyone Use Animal Products? My
A: On training days, you should always take the to reduce the likelihood of those side effects.
Girlfriend Keeps Stealing My Animal Cuts.
Stak pak about 30 minutes prior to working out.
A: Anyone who is a serious athlete can theoretical-
If you train at night, after work, this can be a Q: Do I Have To Take Animal Cuts Twice Daily?
ly take these products. Believe it or not, we've
problem because of the ephedrine/caffeine A: Yes. But only if you want maximum results.
heard of regular Joes and even women using
issue. Just remove the dark gray capsule from Here's the drill: twice a day, every day, for 21
Animal products like the Animal Cuts. But since
the pak. This cap contains the ephedrine and straight days–preferably on an empty stomach or
these products are powerful, we wouldn't neces-
caffeine. Save it for the next day. between meals. On days you do cardio, make
sarily recommend them for everyone.
sure 1 pak is taken approximately 30-45 minutes

52 owner’s manual faq

 Can I take more than one serving of Animal Max per day? these two products carefully. Never take the
Why do I have to cycle off of Cuts & Stak? Cuts and Stak at the same time. Stagger your
dosages of each. For example, if you train in
Can I take all the Animal products together? the afternoon, take a Cuts pak first thing in the
Is timing important for Animal products? morning. Then, take a Stak pak 30 minutes
Can I take 1 Animal Pak per day instead of 2? before working out. Finally, take your last Cuts
I saw a guy with both the Animal Stak and the Animal Pak. Can I stack them together? 4-6 hours later. The Stak/Cuts combo is ideal
when you want to maximize muscle while mini-
My goal is to increase muscle conditioning. Would the Stak and Cuts do it? mizing body fat accumulation.
I'm a “hardgainer” looking to add quality weight. What's the best stack for me?
I've got muscle, but I can't get rid of that last few pounds of fat. What should I do? Q: I'm A Hardgainer Looking To Add Quality
Is the Animal Pak really necessary? Weight. What's The Best Stack For Me?
A: Animal Pak once a day. Three to six serv-
I have trouble with the large Animal Pak tablets. Any suggestions? ings of Animal Max. Animal M•Stak before you
How much strength can I gain with Animal Stak? My training buddies have increased train. Along with a well-rounded weight-gaining
their lifts by 25% after only one cycle. eiet and a solid resistance training program,
you should see significant results In three to
Q: Can I Take More Than One Serving Of Animal Q: Is Timing Important For Animal products? six weeks.
Max Per Day? A: For some products, it matters, for others,
A: We tell bodybuilders all the time to follow no. Animal Pak can be taken pretty much any Q: I've Got Muscle, But I Can't Get Rid Of That
the recommended dosage. With Animal Max, time of the day and it doesn’t have to be Last Few Pounds Of Fat. What Should I Do?
you can take up to 3 servings per day. cycled on/off. Animal Stak needs to be taken A: Once again, begin your supplement stack
30-45 minutes before you hit the weights. On with the Animal Pak. Next, add the Animal
Q: Why Do I Have To Cycle Off Of Cuts & Stak? non-training days, take it at about the same Cuts. A cycle or two should do the trick. If your
A: First, Animal Cuts and Animal Stak are time as you would if you were training. The fat is really stubborn, or if you're doing a lot of
extremely potent and can overstimulate the same applies to Animal Cuts and Animal cardio, throw the Animal Stak in to minimize
body. Due to this fact, you don't want to take M•Stak. Take these before training. lean mass loss.
them for too many consecutive weeks without
cycling off. Second, and more importantly, Q: Can I Take 1 Animal Pak Per Day Instead Of 2, Q: Is The Animal Pak Really Necessary?
your body can become de-sensitized to some Or Is Two Necessary?? A: Yes. Don't even think of training without it.
of the active ingredients over a period of time. A: One pak is fine, especially if you weigh less The Animal Pak is your foundation. You need a
When this happens, results will come more than 200 pounds. If you're an elite bodybuilder solid nutritional foundation upon which to build
slowly. Third, some of the ingredients can or a competitive strength athlete, and you're a huge, impressive body.
cause your body to "downregulate" your training for a competition, then you should stick
body's own functions such as the production to 2 paks per day. Q: I Have Trouble With The Large Animal Pak
of testosterone. In other words, taking prohor- Tablets. Any Suggestions?
mones too long may reduce your body's ability Q: I Saw A Guy With Both The Animal Stak And A: Here are a couple of tips. You can split the
to produce testosterone on its own. Taking a The Animal Pak. Can I Stack Them Together? larger tablets in half using a knife.
week off after a 3-week cycle of either the Stak A: This is our most popular "stack." A lot of Bodybuilding pros we asked gave us this sug-
or the Cuts ensures that your body is prepped bodybuilding pros swear by this double stack. gestion: add the tablets to your protein shake
and ready for another cycle. When it comes to igniting the anabolic drive, and blend everything together in a mixer. We
nothing beats the Pak combined with the Stak. think this is a great idea.
Q: Can I Take All The Animal Products Together?
A: Absolutely. All the products were designed to Q: My Goal Is To Increase Muscle Conditioning. Q: How Much Strength Can I Gain With Animal
work together. However, there are two factors to Would The Stak And Cuts Do It? Stak? My Training Buddies Have Increased Their
consider: (1) the timing of the different supple- A: That's the perfect stack. The Stak/Cuts Lifts By 25% After Only One Cycle.
ments and (2) what your training goals are. For combo would be ideal for the athlete looking A: Increasing your lifts by 25% within the first
example, if you're stacking Animal Cuts with to fine tune his physique. With this stack, you cycle is not all that extraordinary. We've had
Animal Stak, be sure to avoid taking them at the can achieve sharper definition, deeper cuts, athletes tell us that they've increased their
same time. Here's another example: if you're and vascularity while simultaneously maintain- bench press by fifteen, twenty-five, and thirty
training to gain quality weight in the off-season, ing or even gaining additional lean mass. pounds in only 3 weeks. If you've hit a plateau
tone down the cardio and remove Animal Cuts Because of the thermogenic component in and have stopped growing, Animal Stak may
from the mix. both the Stak and Cuts, you’ll need to time be the answer.

53 owner’s manual faq

 “I hate pissing away my money on stuff that doesn’t work. Your products represent
the highest quality products on the market. When I’m working with clients who are
getting ready for powerlifting or bodybuilding contests, I preach your line to them.”
- F. Elizondo, via e-mail

“Animal products truly are the best. I work for GNC and nothing I sell comes close
to Animal. Everyone that wants the best, I direct and sell them Animal products. I
would spend my paycheck on Animal before anything else...” - Anonymous, GNC

“All I can say is, it’s about damn time a company became serious about weight-lift-
ing and training. I have become so weary of “shred your abs in 6 weeks and impress
the ladies” b.s. that I’ve seen in magazines.” - K. Shelton, Sharpsburg, GA

ANIMAL COMBO “STACKS” “I have been using Animal Stak with Animal work and provide me with what I need to
“I just got down with my first cycle of Animal Pak, and I love them both! My arms are up to train hard.” - N. Coleman, New Orleans, LA
Pak and Animal Stak and, whoa, was I 100% 20”, chest is 56”, and legs are 32” and I feel
satisfied! I had tried [other supplements] great! Animal Stak is the best anabolic mus- “Animal Pak is the first vitamin pack I have
before, but for me, they sucked because I cle-building pak I have ever used!” - M. ever tried and I have never felt better than I
still had to take other supplements. You Wallace, via e-mail have since I started taking them. I take it in
guys just put everything into the Animal the morning after breakfast and I seem to
products.” - R. Light, Farmington, NM “With the Animal Pak, Cuts and Stak, I’ve have energy throughout the day. I never had
gained massive muscle in a short period of that before. I always had to rely on thermo-
“I’ve tried all the supplements from A to Z time.” - S. Patel, Norwalk, CT genics to keep my energy going... Thanks
and I have gotten more dramatic cuts, vas- for a great product.” - J. Kennedy, Lake
cularity, and lean muscle growth in two “Your Animal Pak and Animal Cuts are Havasu City, AZ
weeks than I ever thought possible with all absolutely amazing products! I can’t wait to
three Animal products “stacked” together. try the Stak and M•Stak.” - S. Sherriffs, “I have been lifting weights for almost 15
You guys rock, now I can’t wait to get to my Kitchener, Ontario years and most of that time was spent train-
workout and I have to force myself to take a ing as a natural powerlifter. I experimented
day off.” - D. Hubbard, via e-mail “Love your Animal Pak and Animal Stak. with hundreds of supplements, some good,
Used them for the first time in early April. some worthless. But the biggest staple for
“I used 4 consecutive cycles of your Animal Saw good results after the first 3 week me was Animal Pak; it was the foundation
products (Pak, Stak & M-Stak). I must say cycle. It’s nice to see a supplement compa- that I built the rest of my regimen on. Fancy
that this combination is the bomb. When I ny final deliver what they advertise. Good supplements and regimens can come and
started my arms were 15.5” and now there work.” - M. Dalakis, Ontario, Canada go, but the basics stay the same.” - M.
are 17.25”. My strength increased by over Palmieri, Las Vegas, NV
80%, I am now curling 150 lb.” - D. Chung, via ANIMAL PAK
e-mail “I’ve been using Animal Pak for over six “I always thought I wasn’t getting enough
months, and it is awesome! I stopped and from my regular multi. I saw the Animal Pak
“I’ve been using the Animal Pak and Animal tried another supplement company’s “so- so I had to try it. You can actually feel the
Stak for a month now. The results have called” pack, but I could notice the differ- vitamins working vs. an all-in-one vitamin!”
been amazing. I have increased my max ence. I went straight back to the store, got - P. Harris, Heiskell, TN
bench from 185 to 210 and my leg press a refund and got my Animal Pak back. I
from 500 to 850! I have also noticed can’t train without it.” - C. Bradshaw, “A client of mine began using them and the
increased size in all parts of my body. These Atlanta, GA results have been amazing. After reading
are, by far, the best supplements I have ever about your products... well, I’m in love. Your
tried!” - B. Corliss, via e-mail “As a competitive bodybuilder, I need a supplements are extremely well thought
product like Animal Pak that will really out. I’m currently a med student and have

54 owner’s manual praise

recently learned the science behind our “I love your Animal Stak. After the first week “I love the extra boost of Animal ‘M’ power.”
bodies. Your guys couldn’t have designed of using it, my bench went up by 30 lb. from - J. Diaz, Downey, CA
better products.” - R. Kahoud, New York, NY 205 to 235. I also noticed that I could
squeeze out extra reps at the end of each “I’ve been using Animal M•Stak for about 2
ANIMAL STAK set. This stuff is powerful!” - S. Scantlin, weeks and I’ve already noticed huge
“I started using your Animal Stak for the first Springfield, MO improvements. I’m trying to get ready for my
time 3 weeks ago. I was skeptical at first first competition and nothing has worked as
because I didn’t notice a big increase in “Been using Animal Stak for three weeks good.” - M. Pietruszynski, Justice, IL
stamina and size in the first week as I was and my bench has went from 385 to 425 in
told by friends there would be. But my wife that short time. I feel like the king of the jun- “Animal M•Stak works great. In a month, I
measured my arms last night and holy shit!! gle in the gym now.” - T. Gant, via e-mail saw solid muscle gain and definition. This
I had 18” arms! That might not be all that big stuff is da’ bomb.” - D. Thomas, via e-mail
by your standards, but I started with 16 1/2”. “Animal Stak got me off a killer plateau and
That is what I call a big, big change. I feel so helped me pack on 20 lb. in just over two “This stuff works! I can train harder and with
much more jazzed and pumped... Thank you months.” - D. Wright, Greensboro, NC heavier weights... and it doesn’t have
so much. Keep pumping!” - Shaughn ephedrine or anything like that in it!” - K.
Wittman, via e-mail “”Animal Stak is unbelievable! I gained 10 lb. Abbott, Lynchburg, VA
in 7 days and I am lifting like I have never lift-
“I knew some guys who took the Animal ed before. This product is the ultimate ANIMAL CUTS
Stak and I saw a change... So I considered plateau ass-kicker!” - S. Dillon, LaSalle, “I have never written a supplement compa-
trying it for myself. What the hell? I used lots Ontario ny before (probably because most products
of products before and nothing worked for do not work for me). But I had to write and
me... I’ve been taking Animal Stak for 5 days "Animal Stak is badass." - J.M. via e-mail say thank you for Animal Cuts. I was stuck
now and my bench went up 40 lb. That’s no at 220 lb. for almost a year after losing 35 lb.
bull! I wish I knew about you guys 10 years “Thanks to Animal Stak, my arms are at 20” I tried everything I could find, but nothing
ago.” - D.K, Port Hueneme, CA and my bench jumped 30 lb. in just one worked. I then tried your product, and in 5
cycle.” - S. Nicholas, Kenai, AK weeks, I lost 25 lb!” - Will Hansen, via e-mail
“I recently started using Animal Stak. I had
hit a 2 month plateau in my training. In my ANIMAL M•STAK “In the past 4 months, I’ve lost 7” off my
first week, and I’ve got my partners to prove “I wrote to you about 2 weeks ago, and I had waist. I owe most of it to Animal Cuts. It
this, I increased my bench press by 30 lb. just tried the Animal M•Stak. Let me tell you, rocks...” - ken1531767@xxxx, via e-mail
and my squat by 80 lb. I had the most phe- this stuff is for real. I had been struggling on
nomenal week I’ve ever had... I know when I my incline bench press for a while... I do may “I love Animal. I lost 60 lb. on Animal Cuts.
took the product, it produced an enormous 225 about 3 times with a spotter. But after I No BS!” - S. Sater, Backus, MN
amount of strength. Now all my buddies are took the M•Stak, I just kept going up on my
using it. Of course, they saw my results so inclines. I passed the 200 mark, 220, 230. I did “With Animal Cuts, I have developed much
they ran out and started buying the prod- 240 lb., get this, 8 times. I had never done better than I ever expected! Within the first
ucts..” - D. Copin, via e-mail such! I know my body pretty well and before week and a half, I lost 9 lb. of fat and even
I took M•Stak, there was no way I would have gained muscle. I have lost 3 1/4” around my
“Animal Stak is one of the greatest supple- attempted to that much on the incline press. waist. I am very impressed with Animal
ments I have ever used. I gained 25 lb. while Yo, this stuff is for real.” - jarooky@xxxx, via e- Cuts.” - J. LeBlanc, via e-mail
on it. My bench increased from 135 in four mail
sets of ten to 205 in a matter of 4 weeks. I “I love Animal Cuts. It’s worked wonders...
am a dedicated football player and Animal “I used the Animal M•Stak today for the first I’ve lost 35 lb!” - J. Mull, Corpus Christi, TX
Stak is gonna’ put me over the edge.” - D. time. This stuff is insanely powerful! I could
Uhl, via e-mail have done hams all day long! I ended up “I did 1 cycle of just the Animal Cuts and lost
doing more sets and at a significantly higher over 20 lb. in like 3 months.” - misfit-
“This stuff is amazing. I have never had weight, with energy to spare.” - A. Haddad, fiend76@xxxx, via e-mail
pumps like this before, and I even finished Boston, MA
runner-up the Ohio powerlifting contest, so I “I tried Animal Cuts and loved it! Works way
know how to train. Animal Stak takes me “I’m a natural bodybuilder who can’t use pro- better than any other fat burner, and I have
above and beyond the rest.” - D. Brown, hormones. Your Animal M•Stak kicks ass.” - tried them all. Thanks for the great product.”
Alliance, OH J. Boylan, Boston, MA - B. Sturm, Ripley, WV

55 owner’s manual praise

Stick To The Basics by Vince Galanti

fucking huge. And here he was, Porter Genetically I am not a strong body-
Cottrell, telling me about a routine that builder and I never tried to play the
consisted of each body part once per “mass game”. However, looking back
week and no more than twelve sets for as a young kid, it’s a wonder how I did-
major body parts like the chest, with n’t end up with a major injury. I can still
about nine sets for smaller muscle remember how, in my teens, I was try-
groups like the arms and calves. ing to bench tons of weight that would
just end right up on my fucking chest.
I couldn’t believe it. After hearing What a waste of time that was.
what I thought was bullshit I soon
learned that a lot of the major body- When lifters ask me for advice on
builders that I met followed a similar putting together a routine for them, I
routine. Maybe there was something to always know where to start. My first
training only one body part per week. advice to serious lifters is this: Leave
your ego at the door. It’s not about how
After the contest, I was jacked. I went much you can lift, but how you lift it. As
back home and decided to compete in Lee Haney once said about muscles,
the NPC Suburban Championships, “Stimulate, don’t annihilate”.
which was five weeks away. With this
new training philosophy, I quickly Before you can put together a solid
slapped together a routine that had me routine, your must first take a long hard
training four days a week: chest and look at your physique. Just because it’s
biceps on Monday, legs on Tuesday, Monday, it does not mean you have to
My first advice to serious lifters is back and traps on Thursday, and shoul- train chest. If your shoulders are your
this: Leave your ego at the door. ders and triceps on Friday. weakest body part, and your chest is
your strongest, than obviously chest
When I picked up my first set of Within the five short weeks that I had would be at the end of the week. Your
weights back in ‘84, bodybuilders to prepare for the NPC Suburban plan of attack should focus on the parts
were commonly training each body Championships, I went from competing that are lagging behind.
part twice a week, Monday through at 163 pounds at the Continental USA
Saturday with Sunday being an off to weighing in at 170 at the Suburban. I If your rear delts are lagging, and you
day. And it wasn’t unheard of that went from taking second place to tak- have broad shoulders, then start with
some of the real badasses would be ing first place overall. In just over a rear delts as your first exercise and
crazy enough to do a heavy day and month, my physique transformed so leave pressing movements and side
a light day with about twenty sets damn much, I couldn’t believe my fuck- lateral movements for last. To this day,
per body part. This is what I saw. ing eyes! my overall thigh development is one of
This is what I learned. When I met my weakest body parts. My hamstrings
Porter Cottrell, things changed. To this day, I still use the same basic have always lagged throughout the
routine. Throughout the seventeen years. So what I have come up with is a
I still remember the first time I trav- years of my bodybuilding career, I routine that hits the hamstrings first
eled for a contest. It was the 1989 found that low sets in the nine to twelve and, at the same time, warms my knees
Continental USA in Illinois. There, I set range for twelve to fifteen reps up for an assault with the squat rack.
met Porter Cottrell. Now I remember enabled me to acquire the physique So remember, stick to the basics and
thinking to myself that this guy was needed to win three national titles. watch the results come.

56 animal GUIDE training

 training routine #6

CYCLE: Four Day Split, Three Days Off Quads: 9 Sets Triceps: 9 Sets
LEVEL: Intermediate • Squats: 3 Sets • Cable Pushdowns (“V” Bar): 3 Sets
GOAL: Muscle Size • Leg Presses: 3 Sets • Close-Grip Bench Presses: 3 Sets
• Leg Extensions: 3 Sets • Overhead Dumbbell Presses: 3 Sets
Monday: Chest/Biceps
Chest Wednesday: OFF Sunday: OFF
• Bench Presses: 3 Warmup Sets
• Bench Presses: 3 Sets Thursday: Back
• Incline Dumbbell Bench Presses: 3 Sets Back: 18 Sets
• Incline Flyes: 3 Sets • Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets routine notes
Biceps: • Seated Rows: 3 Sets
• Barbell Curls: 3 Sets • One-Arm Dumbbell Rows: 3 Sets The following basic routine is based on a
• Dumbbell Curls: 3 Sets • Deadlifts: 3 Sets training program that I have used with great
• Concentration Curls: 3 Sets • Barbell Shrugs: 3 Sets success. With this routine, you have three
days of rest per week and four training days
Tuesday: Legs Friday: OFF total. While that sounds pretty easy, if you
• Stationary bike, 10 minutes, warm up attack the weights with intensity, you’ll see
Saturday: Shoulders/Triceps dramatic changes. Stick to rep schemes
Hamstrings Shoulders: 12 Sets between 6-10 for each set. You can easily
• Seated Leg Curls: 3 Sets • Dumbbell Presses: 3 Sets, Warmup modify this program to meet your specific
• Stiff-Leg Deadlifts: 3 Sets • Dumbbell Presses: 3 Sets needs by adding sets and different exercis-
• One-Leg Leg Curls: 3 Sets • Front Barbell Presses: 3 Sets es. Good luck at putting together the routine
• Bent-Over Dumbbell Laterals: 3 Sets that just might make you a champion.

57 owner’s manual training

 supplement facts
1 ANIMAL PAK 2 ANIMAL STAK

2
This product contains steroid hormones that may
Supplement
Supplement Facts
Facts cause breast enlargement, testicle shrinkage, and
Serving Size 1 Pack infertility in males and increased facial and body
Serving Size
Servings Per 1Container
Pak 21 hair, voice deepening, and clitoral enlargement in
Servings Per Container 21
Amount Per Pack %DV females. Higher doses may increase these risks. If
Amount Per Pak %DV you are at risk for prostate or breast cancer you
Vitamin C (as ascorbic acid) 50mg 83% should not use this product. Consult a physician if
Vitamin B6
C (as
(asascorbic acid)
pyridoxine HCl) 50mg
10mg 500% 83% you have, or have a family history of, prostate can-
Vitamin B6
Calcium (as(as pyridoxine
sulfate, HCl)
phosphate) 200mg 10mg
20% 500% cer, prostate enlargement, heart disease, low
Calcium
Zinc (as sulfate, phosphate)
(as picolinate) 15mg200mg
100% 20% “good” cholesterol (HDL), or if you are using any
Zinc (as picolinate)
Chromium (as picolinate) 100mcg 15mg
83% 100% other dietary supplement, prescription drug, or
Chromium (as picolinate) 100mcg 83% over-the-counter drug. Do not exceed recommend-
Prohormone Complex ed serving. Exceeding recommended serving may
Prohormone Complex
4-Androstenedione 100mg * cause serious adverse health effects. Possible side
4-Androstenedione
19-Nor-5-Androstenedione 50mg100mg* * effects include acne, hair loss, hair growth on the
19-Nor-5-Androstenedione
5-Androxydiol™ 50mg 50mg* * face (in women), aggressiveness, irritability, and
5-Androxydiol™
Dehydroepiandrosterone 50mg 50mg* * increased levels of estrogen. Discontinue use and
1 call a physician or licensed qualified health care
Supplement Facts LH
LH
Dehydroepiandrosterone
Boosters
Boosters
Tribulus Extract (standardized 250mg
50mg
*
*
professional immediately if you experience rapid
heartbeat, dizziness, blurred vision, or other similar
Serving Size 2 Paks (22 Tablets) for 20-29%
Tribulus Extractsteroidal saponins)
(standardized 250mg * symptoms. Use of this product may be banned by
Servings Per Container 22 for 20-29% steroidal saponins) 250mg
Acetyl-L-Carnitine * some athletic associations. Athletes should consult
Acetyl-L-Carnitine
L-Carnitine 100mg250mg* * with their sanctioning authority before use. To
Amount Per Serving %DV Amount Per Serving %DV
L-Carnitine
Growth Hormone Secretagogues 100mg * report any adverse effects call 1-800-332-1088.
Calories 16 Valine (from lactalbumin) 760mg * Growth Hormone
L-Arginine Secretagogues2.5g
Pyroglutamate *
Total Carbohydrates 1g <1%+ Threonine (from lactalbumin) 48mg * L-Arginine Pyroglutamate
L-Ornithine Alpha-Ketoglutarate 1.3g 2.5g* * NOT FOR USE BY INDIVIDUALS UNDER THE AGE
Protein 3g 6%+ Glutamic Acid 700mg * L-Ornithine Alpha-Ketoglutarate 750mg 1.3g*
L-Taurine * OF 18 YEARS. DO NOT USE IF PREGNANT OR
Vitamin A 9900IU 198% (from lactalbumin) NURSING. KEEP OUT OF REACH OF CHILDREN.
L-Taurine (bovine)
Colostrum 250mg750mg* *
(as acetate & 66% as β-carotene) Phenylalanine 560mg *
(from lactalbumin) Colostrum (bovine)
Anti-Aromatase Inhibitors 250mg *
Vitamin C (as ascorbic acid) 1g 1667% This product contains 125mg caffeine and 20mg
Arginine (as L-arginine) 2g * Anti-Aromatase
Chrysin Inhibitors 250mg *
Vitamin D (as ergocalciferol) 680IU 170% synephrine in the form of herbal extracts.
ChrysinExtract (isoflavones)
Kudzu 150mg250mg* *
Vitamin E 300IU 1000% Performance Optimizers
Kudzu
DHT Extract (isoflavones)
Blockers 150mg * Other Ingredients: Gelatin, dicalcium phosphate,
(as d-α-tocopheryl acetate) Siberian Ginseng (root) 2g *
DHT Blockers
Beta-Sitosterol 250mg * whey, lecithin, microcrystalline cellulose, stearic
Thiamin 76mg 5067% Oriental Ginseng (root) 250mg *
(as thiamin HCl) Beta-Sitosterol
Saw Palmetto (fruit) 200mg250mg* * acid, and magnesium stearate.
Smilax officinalis (root) 500mg *
Riboflavin 76mg 4471% Saw Palmetto
Pygeum (fruit)Hook.f. (bark) 50mg200mg*
Africanum *
Protogen A (as thioctic acid) 200mcg * 5-Androxydiol™ is a unique proprietary blend con-
Niacin (as niacinamide) 82mg 410% Pygeum Africanum
Thermogenic Blend Hook.f. (bark) 50mg *
Inosine 500mg * sisting of 19-nor-4-androstenedione and beta-
Vitamin B6 72mg 3600% Thermogenic
Guarana Extract Blend
(standardized 570mg *
(as hypoxanthine riboside) cyclodextrins.
(as pyridoxine HCl) forExtract
Kola 22% caffeine)
(standardized 500mg *
Pyridoxine α−Ketoglutarate (PAK)200mg *
Folic Acid 400mcg 100% for Orange
Bitter 60mg caffeine)
Extract 500mg *
Carnitine (as L-carnitine) 25mg * (standardized for 4% synephrine)
Vitamin B12 6mcg 100% Ma-Huang Extract 167mg *
(as cyanocobalamin) Chromium Picolinate† 50mcg (standardized
Coleus Forskohliifor 10mg ephedra alkaloids)
Extract 50mg
Biotin 300mcg 100% Coenzyme A 20mg * Liver(standardized
Detoxifiers for 20% forskolin)
Pantothenic Acid 76mg 760% Coenzyme B12 10mg * Liver Detoxifiers
Lysophosphatidylcholine 100mg *
(as calcium pantothenate) Phosphatidylcholine 200mg * Lysophosphatidylcholine
Milk Thistle (seed) 100mg 75mg* *
Calcium (as citrate, carbonate) 2g 200% Para-Aminobenzoic Acid (PABA) 400mg * Milk Thistle (seed) 75mg *
Phosphorus 228mg 23% Colostrum (bovine) 25mg * *Daily Value (DV) not established.
(as calcium phosphate) Argentine Liver (bovine) 3.9g * *Daily Value (DV) not established.
Iodine (from kelp) 150mcg 100% Shark Cartilage 1g *
Magnesium (as oxide) 133mg 33% Choline Complex 1.2g *
Zinc (as oxide) 30mg 200% Bioflavonoids (citrus) 1g *
Selenium (as selenite) 50mcg 71% Essential Fatty Acid Complex
Copper (as sulfate) 600mcg 30% Linoleic Acid 200mg *
Manganese (as sulfate) 11mg 550% Oleic Acid 100mg *
Chromium (as picolinate) 6mcg 5%
Digestive Enzymes
Potassium (as sulfate) 200mg 6%
Betaine HCl 200mg *
Amino Acid Blend Pepsin 64mg *
Lysine (from lactalbumin) 300mg * Papain 64mg *
Methionine 500mg * Ox Bile (bovine) 120mg *
(from lactalbumin) Pancreatin 700mg *
Leucine (from lactalbumin) 100mg * Mycozyme 64mg *
* Daily Value (DV) not established.
+
Percent Daily Values are based on a 2,000 calorie diet.

Other Ingredients: Maltodextrin, calcium sulfate, choline citrate, magnesium

stearate, stearic acid, parsley, goldenseal, don quai, burdock, alfalfa, water cress,
rice bran, cellulose, and rose hips.
Contains no sugar, starch, artificial preservatives or colors.
† CHROMAX II® brand chromium picolinate is licensed under U.S. Patent
#4,315,927.

CAUTION: Pregnant or lactating women should avoid use of this product. Please
consult your physician prior to starting any exercise or nutrition program.

58 owner’s manual nutrition facts

supplement facts
3 ANIMAL M•STAK 4 ANIMAL CUTS

3 4
Supplement Facts Supplement Facts
Serving Size 1 Pak
Serving Size 1 Pak
Amount Per Serving %DV
Vitamin C (as ascorbic acid) 50mg 83% Amount Per Serving %DV Amount Per Serving %DV
Vitamin B6 (as pyridoxine HCl) 10mg 500%
Niacin (as niacinamide) 10mg 50% Guggul (2.5% guggulsterones) *
Calcium (as calcium phosphate) 150mg 15%
Vitamin B6 (as pyridoxine HCl) 2mg 100% Soy Isoflavones *
Magnesium (as magnesium oxide) 100mg 25%
Insulin Potentiators 100mg
Zinc (as zinc picolinate) 30mg 200% Thermogenic Complex 575mg Alpha Lipoic Acid *
Natural Flavone/Sterone Complex Ma-Huang Extract (8% ephedrine) * Chromium Polynicotinate *
5-Methyl-7-Methoxyisoflavone (Methoxy) 100mg * Green Tea Extract (12% epigallocatechin gallate) * Chromium Picolinate *
7-Isopropoxyisoflavone (Ipriflavone) 100mg * Bitter Orange Extract (4% synephrine) * Nucleotide Regulators 300mg
Cayenne (fruit) * Phosphate *
20-Hydroxyecdysone (ß-Ecdysone) 100mg *
Lipotropic Complex 75mg Inosine *
Growth Factor (hGF) Secretagogues
Choline (as citrate) * Phosphatidylcholine *
L-Arginine Pyroglutamate 2.5g *
Betaine (as hydrochloride) * Neurotransmitter Regulators 250mg
L-Ornithine Alpha-Ketoglutarate 1.3g *
Inositol (as monophosphate) * St. John's Wort (0.3% hypericin) *
Lysine (as L-lysine HCl) 1.2g *
Metabolic Complex 900mg Tyrosine (as L-tyrosine) *
Taurine (as L-taurine) 750mg *
Guarana (22% caffeine) * Animal Cuts Complex 812mg
Leucine (as L-leucine) 100mg * Carnitine (as L-carnitine) * Citrilene™ (-hydroxycitric acid) *
Isoleucine (as L-isoleucine) 50mg Herbal Diuretic Complex 500mg Grapefruit Extract *
Valine (as L-valine) 50mg * Dandelion (root) * White Willow (bark) *
Luteinizing Hormone (LH) Boosters Uva Ursi (root) * Phenylalanine (as L-phenylalanine) *
Triboxybol™ (29% steroidal saponins) 250mg * Thyroid Complex 175mg Citrus Bioflavonoids *
Acetyl-L-Carnitine (ALC) 250mg *
Carnitine (as L-carnitine) 50mg * * Daily Value (DV) not established.
Anti-Aromatase Inhibitors
5,7-Dihydroxyflavone (Chrysin) 100mg * Other Ingredients: Maltodextrin, calcium sulfate, choline citrate, magnesium stearate, stearic acid, parsley, goldenseal, don quai,
burdock, alfalfa, water cress, rice bran, cellulose, and rose hips.
Kudzu Extract (Isoflavones) 150mg *
DHT Blockers Contains no sugar, starch, artificial preservatives or colors.
Saw Palmetto Extract 200mg * † CHROMAX II® brand chromium picolinate is licensed under U.S. Patent #4,315,927.
ß-Sitosterol 250mg *
Pygeum Extract 50mg * CAUTION: Pregnant or lactating women should avoid use of this product. Please consult your physician prior to starting any exercise
Insulin Potentiators or nutrition program.
Alpha Lipoic Acid 10mg *
Chromium Picolinate 100mcg
Metabolic Energy Complex Important: The information found here concerning nutrition, supple-
Guarana Extract (22% caffeine) 500mg *
Bitter Orange Extract (4% synephrine) 400mg * mentation, dieting, and training is not intended to be a substitute for
Cordyceps Extract (7% cordyceptic acid) 100mg
Liver Detoxifying Complex
consultation with a qualified health care professional. Nor is it intend-
Lysophosphatidylcholine (from lecithin) 50mg * ed to be advice for self-diagnosis or self-treatment, and it should not
Milk Thistle (seed) 75mg *
be construed as such. Before you start any nutrition, supplementa-
*Daily Value (DV) not established.
tion, diet or training program, consult with a licensed professional.
Other Ingredients: Gelatin, dicalcium phosphate, whey, micro-
crystalline cellulose, stearic acid, magnesium stearate.

59 owner’s manual nutrition facts

 Hardcore Livin’
by John Hnatyschak, IFBB Pro

He trains his balls off. Yeah, sure he’s have music.” I was thinking, who gives a
got great genetics. But he also trains like shit about the music?! When I train, I don’t
an animal. If you don’t train like one, even hear the friggin’ music. Why?
you’re not going to look like one. Because I’m thinking about my training.
All I can hear is the blood pounding in my
Take a look at Dorian Yates. His gym, ears. Not what’s blaring on the stereo.
the Temple Gym in England. Man, it’s a
friggin’ dungeon. No rugs. No stereo. No Then there are the guys who train at
bullshit. It’s all business. You got bars, the gyms where there are lots of women.
plates and some serious lifting equip- Yeah, that’ll win you a title. Here’s some
ment. Locally, there’s Bev Francis’ Gold’s advice, how about you leave the women
Gym in Syosset, New York. It’s a big alone until after you finished your last set
building with lots of equipment and its of heavy-ass squats, and you feel like
crawling with champions. A lot of blood puking? Now that’s sure to get you laid.
and guts have been spilled there. Leave the socializing for dinner and
drinks. That’s when you can work the
I’m talking about being halfway through babes, Romeo. Right now, stop jerking
your leg workout and feeling sick to your off and hit the weights.
stomach. You know you got to run to the
Intensely loyal. Die hard. Dedicated. bathroom and aren’t sure if you’re even I think back to the old days of
That’s hardcore if you looked it up in a going to make it that far before you puke. Schwarzenegger, Columbu, and Haney.
dictionary. When it comes to bodybuild- And maybe you do, but you come back Man, they were the shit. In their gyms,
ing, hardcore is more. It’s a mentality, a and finish the training. In hardcore gyms they didn’t have all that fancy crap like
way of living. For hardcore lifters, it across the country, this is just another they do now. What they had was drive,
means training as hard as you possibly guy training hard. hunger. They wanted to be the best. They
can without all the fancy trimmings. By trained like animals. Hardcore. And they
fancy trimmings, I mean nice, clean, pret- Don’t get me wrong. Being hardcore is got results. They were the best.
ty new machines; the latest trendy tunes not about the gym you train in. Like I said
piped in from the gym’s expensive sound before, it’s a state of mind, it’s a drive a Now I’m not saying you can’t discuss
system; stationary bikes that are connect- very few guys have. This mentality sepa- the day’s events with your training partner
ed to the internet so that you can check rates the men from the boys, the or nod to the people in your gym. Just
your stock portfolio; racks that feature wannabes from the true champions. Here don’t get into long-ass conversations with
magazines like... hell, magazine racks and example of what I’m talking about. I everybody and his best friend. Save the
period. If you got time to read between can’t tell you how many times some ass- chatter for later. I’ve been training for a
sets, you need to train harder. hole has complained about the music in long time now.
my gym.
Listen, if you want hardcore, take a I still have that burning desire to be the
look at Ron Coleman’s video. It’s shot in a I remember one night I was in the gym best. I love the gym. I don’t even mind suf-
no-nonsense gym in Texas. That gym is and everyone was happy like little girls, fering through twelve ferocious weeks of
bare bones. The floors are concrete. The lifting their weights. We were having this dieting. Yeah, I consider myself hardcore.
bars are rusty. But let me tell you, it’s a big-ass thunderstorm and the radio If you ask anybody who sees me in the
great gym. It’s as hardcore as you get. If stopped playing. Well, a couple of these gym, they’ll tell you the same thing. Train
you watch Ronnie train, he relies on girls were complaining, “Aw, we can’t hard and don’t screw around. In the gym,
basic, super-heavy movements. That’s it. work out without any music. We have to make war, not peace.

60 animal GUIDE feature

by Paul Vargo, National Bench Press Champion

higher next week. After the 8-week peri- • Cable Crunches: 3 sets x 25 reps
od, the typical gain you can expect is
around 20-30 pounds on your bench. Tuesday
OFF
Sunday
Warm-Up Wednesday
Warm-Up
Heavy Bench
• 75% of one rep max x 6 reps Shoulders
• 78% of one rep max x 5 reps • Barbell Presses: 3 sets x 8 reps
• 82% of one rep max x 4 reps • Dumbbell Shrugs: 3 sets x 6 reps
• 85% of one rep max x 3 reps • Incline Presses: 3 sets x 6 reps
• 88% of one rep max x 2 reps • Front Delt Raises: 3 sets x 8 reps
A lifter has to train his body for what he • 91% of one rep max x 1 rep (91%) • Shoulder Flyes: 3 sets x 8 reps
wants it to do. For bodybuilding: 8-12 • Final end rep (around 90%)
reps per set typically. Powerlifting: 6 reps Triceps
or less. How many times have you done Triceps • One-Arm Skull Crushers: 3 sets x 6 reps
better on your second or third rep then • Close-Grip Bench: 3 sets x 3 (75%) • Barbell Skull Crushers: 3 sets x 6 reps
on your first? Look to your training to give • Skull Crushers (Light): 3 sets x 8 reps • One-Arm Pushdowns: 3 sets x 8 reps
you the answers. You have to train like a • Dumbbell Kickbacks: 3 sets x 8 reps
powerlifter if you want a huge one-rep • Pushdowns: 3 sets x 8 reps Abs
max. My basic 4-day routine will help the • Crunches: 3 sets x 25 reps
lifter who wants a big bench. Abs • Cable Crunches: 3 sets x 25 reps
• Crunches: 3 sets x 25 reps
This workout should only be used for 8 • Cable Crunches: 3 sets x 25 reps Thursday
weeks. After that, a modified program Warm-Up
that gives you more time for rest should Monday
be followed for two weeks. To maximize Warm-Up Legs
this workout, start with lighter weights. • Squat: 3 sets x 8 reps
Once you’ve worked up to it, raise the Back • Leg Presses: 3 sets x 8 reps
weights as needed. Always keep track of • Pull-Ups: 4 sets x 10 reps • Hack Squats: 3 sets x 8 reps
what you do. The program is designed • T-Bar: 3 sets x 8 reps • Leg Extensions: 3 sets x 8 reps
for increasing the bench press so even • Dumbbell Rows: 3 sets x 8 reps • Hamstrings: 3 sets x 8 reps
though legs are part of the routine, don’t • Front Pulldowns: 3 sets x 8 reps
overdo these “extras”. Even so, a strong Abs
body will mean a strong bench. Biceps • Crunches: 3 sets x 25 reps
• Hammer Curls: 3 sets x 8 reps • Cable Crunches: 3 sets x 25 reps
On heavy bench day, if you miss your • Preacher Curls: 3 sets x 8 reps
final rep, don’t worry. Try again next week • Straight Bar Curls: 3 sets x 8 reps Friday
with the same weight. If the final rep is • Seated Curls: 3 sets x 8 reps OFF
easy, then add 10 pounds and try again.
If you hit that too, and it takes at least 20 Abs Saturday
pounds to fail, then start at 20 pounds or • Crunches: 3 sets x 25 reps OFF

61 animal GUIDE training

62 owner’s manual training log
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68 owner’s manual training log
69 owner’s manual training log
70 owner’s manual cardio log
71 owner’s manual cardio log
72 owner’s manual cardio log
73 owner’s manual cardio log
74 owner’s manual cardio log
section

contact info
FOR MORE INFORMATION

For our complete bodybuilding & sports nutrition product guide Universal World HQ
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Special thanks to the following hardcore gyms (and hardcore gyms everywhere): Bev
Francis’ Gold’s Gym (Syosset, NY), Gladiator Gym, (New York, NY), Bodyquest (Blauvelt,
NY), Diamond Gym (Maplewood, NJ), and Strong & Shapely Gym (Rutherford, NJ).

75 owner’s manual contact

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