USCULAR

USCULAR
EVELOPMENT
EV ELOPMENT
SPECIAL
OLYMPIA MR. OLYMPIA
CHAMPION
ISSUE! BIG RAMY!

2022
OLYMPIA YOUR
PREVIEW KRATOM
TM

ADVANTAGE
BATTLE OF See Page 56

THE 212s THE

ULTIMATE
PLUS! TOP GET RIPPED
10 STORIES ANABOLIC
OF 2022 STACK
MUSCULARDEVELOPMENT.COM
DISPLAY UNTIL DEC. 26th

DECEMBER 2022

HIGH PERFORMANCE
ENERGY DRINK! See Page 52
 By STEVE BLECHMAN, Publisher and Editor-in-Chief

EDITOR’s LETTER

With the 2022 Olympia Weekend on

the horizon, there is added excitement and
anticipation this year as bodybuilding’s
Super Bowl returns to Las Vegas
with a powerful new vision, upgraded
production values and added prestige
under the direction of Olympia President
Dan Solomon and Jake Wood, owner
of the Olympia. While many facets of
the Olympia Weekend will be notably
different and improved this year,
one question on the minds of some
bodybuilding fans is whether the Mr.
Olympia winner will remain the same.

IS BIG RAMY
At 290-300 pounds with an insane
X-frame shape, the general consensus
among the fans and experts alike is that
two-time Mr. Olympia Big Ramy is simply

UNBEATABLE?
too much for anyone else to handle right
now, and is on track to three-peat and
earn his third consecutive title. And this
year, Ramy has the “Dream Team” of
Chad Nicholls and Dennis James in his
corner, which has given Ramy a massive
advantage over the other competitors.
Then again, no man in bodybuilding
is unbeatable. Even great Mr. Olympia
champions like Ronnie Coleman, Jay Cutler
and Phil Heath eventually succumbed
to defeat. Big Ramy faces a number of
worthy adversaries this year that include
William Bonac, Hadi Choopan, Brandon
Curry, Nick Walker and Hunter Labrada.
At 290-300 pounds with an insane Or could there be a wildcard in the top
X-frame shape, the general consensus six like Andrew Jacked, Derek Lunsford,
Blessing Awodibu, Samson Dauda, Akim
among the fans and experts alike is that Williams or Iain Valliere? Ron Harris looks
at all sides of the story in “Is Big Ramy
two-time Mr. Olympia Big Ramy is simply Unbeatable?” on page 66.
2022 has seen the emergence of
too much for anyone else to handle right several promising new bodybuilders,
such as BSN athlete Andrew Jacked and
now, and is on track to three-peat and Blessing Awodibu, who will be making
earn his third consecutive title. their Mr. Olympia debut this year and
could make things more interesting for

6 MD musculardevelopment.com December 2022

 USCULAR
EVELOPMENT
2022 MR. OLYMPIA PREVIEW 2022 MR. OLYMPIA PREVIEW

THE 2022
PUBLISHER
PREVIEW
STEVE BLECHMAN
BY RON HARRIS • PHOTOGRAPHY BY JASON BREEZE
EDITOR-IN-CHIEF
It’s that time again! With the odd timing of the two pandemic years, the 2022
Olympia Weekend takes place a full 14 months after the 2021 edition. The great
news is that for the first time since 2019, our Super Bowl of bodybuilding is back
in Las Vegas where it belongs. If that wasn’t enough, 2022 has seen several brand-

EXECUTIVE EDITOR
BIG RAMY BRANDON CURRY
new stars emerge to add to what was already a star-studded event. Let’s take a
look at what the 2022 Olympia has in store! PRESENTED BY
Mr. Olympia ANGELA T. FRIZALONE
Mamdouh Elssbiay Brandon Curry

CREATIVE DIRECTOR
Best Mr. Olympia Placing:
aka Big Ramy
ALAN DITTRICH JR.
By RON HARRiS Winner, 2019
Best Mr. Olympia Placing:
As we are now just weeks away from the 2022 Mr. Olympia, the general consensus among Winner, 2020 and 2021 But wait, what about Brandon? Even though I have Ramy as the
the fans and experts alike seems to be that two-time and reigning champion Big Ramy is odds-on favorite to win, I’m not counting Curry out for a minute. He won
on track to three-peat and earn his third consecutive title. As we will see, it’s not only the I am so certain Ramy is keeping his title that elsewhere in this the Mr. Olympia in 2019, though to be fair, that was a year that stars
“Dream Team” of Chad Nicholls and Dennis James in his corner that’s given Ramy a massive issue you will find a whole article explaining why. It took the giant like Ramy, Phil Heath and 2018 champ were conspicuously absent
advantage over the rest of the esteemed field, but instead a total change in his mindset and Egyptian seven years to gradually climb up from eighth place in from the lineup. Still, in the two years that Ramy has reigned, Brandon
attitude that have created a situation where at least for now and this year, barring catastrophe, his Mr. Olympia debut to becoming the champion, and now he’s the has still managed to beat every other man on the Olympia stage

MANAGING EDITOR
Big Ramy is unbeatable. one on top of the pyramid – er, I mean mountain. Ramy has found aside from him. In terms of shape and structure, Curry has some of
the winning formula in coach Chad Nicholls and Dennis James, who the most spectacular aesthetics ever seen. His round, full muscles are
2021, and Chinks in the armor Were Visible
Last year was a rough one for Mamdouh Elssbiay aka Big Ramy. Although he had become
Mr. Olympia in 2020 after switching coaches to Chad Nicholls and spending the final eight
now oversee his training and posing in person for the final weeks
of prep at his Arizona home. At 290-300 pounds with an insane
X-frame shape, he’s simply too much for anyone else to handle right
a sight to see and set him apart from most of the others right away.
There was some controversy this past March when Brandon won the
Arnold Classic in what most of us estimated to be around 85 percent ALAN GOLNICK
JASON BREEZE

weeks leading up to the show training in Arizona under the watchful and merciless eye of his now. Though his physique isn’t perfect and I would still love to see of his best condition, but it was enough to secure the win over William
good friend Dennis James, he was going through “personal problems” that have still never better overall muscle separation and detail, we’ve seen formidable Bonac. Immediately you started hearing, “If he comes in like that at the
been revealed, which is notable in itself given this age where personal lives of celebrities are challengers like Brandon Curry and Hadi Choopan fail to take him out Olympia. . .” He won’t. Brandon wants his title back, and I fully expect to
often public record. Speculation has abounded that it had something to do with his taking at his best, so I’m calling this win number three for Big Ramy. see him full and shredded to battle Big Ramy for the Sandow.

66 MD musculardevelopment.com December 2022 December 2022 musculardevelopment.com MD 67 74 MD musculardevelopment.com December 2022 December 2022 musculardevelopment.com MD 75

SENIOR WRITER RON HARRIS

Battle
SENIOR SCIENCE EDITOR MICHAEL J. RUDOLPH, PH.D.
CONTRIBUTING EDITORS THOMAS FAHEY, ED.D.

of the CONTRIBUTING PHOTOGRAPHERS

VICTOR R. PRISK, M.D.

Chief Photographer JASON BREEZE

By Ron Harris
It’s been another eventful year in
our sport and industry. Thankfully, the
worst of the COVID-19 pandemic is over.
HECTOR MENDOZA
Let’s be honest here, guys. OK, we all
BY GILES “TIGER” THOMAS

could continue, but those Olympias were years before retiring – undefeated – in
Though there was never any definitive
proof that the virus and/or the vaccine
was a contributing factor in the rash
of premature deaths we witnessed in
our sport in 2020 and 2021, thankfully
J.M. MANION
love bodybuilding, we all get excited about additionally memorable precisely for those 2018. Flex too had his own share of worthy
the pro shows. Watching our favorites
battling it out is great and all. But! If there’s
one thing we ALL love in this game, it’s
a good ol’ onstage rivalry. Let’s take the
Open, for example, and look back over the
epic “versus” contests. Are we all agreed?

212
The 212, as well, has been known for
having similar levels of stage conflict (if
adversaries that pushed him to his absolute
limits onstage every single year he was in
the pole position. But none could get past
the Welsh Dragon.
it does seem that the flood of tragedies
has slowed. Unlike the grim report on
the top stories of 2021, not all the news
this year was unpleasant. It was like
IAN SPANIER
past couple of decades, as examples. In you can term it, as such). Back in 2008-2011 2018: PIVOTAL YEAR FOR THE life itself, a mix of the good and the bad,
2001, I was at the Mr. Olympia and saw the
first true Olympia clash between eventual
eight-time Mr. Olympia Ronnie Coleman
and young up-and-comer Jay Cutler (who
the year before had come eighth). That one
(then the 202-pound-and-under division)
the two most closely fought battles were
between 2008 Olympia champion Dave
Henry and eventual three-time 202 Olympia
winner Kevin English. The score ended up
212 DIVISION
When I say pivotal, I mean actually a
little concerning for the 212 division. The King
of 212, Flex Lewis, was calling it a day, as
was another huge “name” of the category,
the joyous and the bittersweet. The final
storyline of 2022 will take place on the
third weekend of December at the Olympia
Weekend, but until then, these were the
MICHAEL NEVEUX
ran until 2007. Then we had the showdown two to English (2009-2011) and one to Henry, Jose Raymond. In one show, it signified the news items that had us all talking and

PER BERNAL
JASON BREEZE

between Phil Heath (Mr. Olympia 2011- before eventual seven-time Olympia champ end of two of the most prominent faces for

PER BERNAL
2017) and Kai Greene that continued for Flex Lewis stepped up to claim his first the division that helped to fuel its growth posting this year.
an (albeit shorter) back and forth for three Olympia win in 2012, a title he would then and popularity since its inception as the
closely contested years (2012-2014). I hold on to for a record seven consecutive “now 212” division. In 2019, the 212 division

88 MD musculardevelopment.com December 2022 December 2022 musculardevelopment.com MD 89

84 MD musculardevelopment.com December 2022 December 2022 musculardevelopment.com MD 85

JIMMY CARUSO
BILL DOBBINS
fans in a contest already packed with top JASON ELLIS
contenders. Ron Harris looks at the lineup RUFFIN IS READY
TO
of competitors in Open Bodybuilding, ONLINE EDITOR RON HARRIS
www.musculardevelopment.com
Classic Physique and the 212 division
in MD’s “2022 Mr. Olympia Preview” on Will Terrence ‘Ruff Diesel’ ONLINE COO JEN WIDMARK-GIRESI
Ruffin Rise to the
page 74. Top at the Classic www.musculardevelopment.com
Physique Olympia?
As exciting as this year’s Open Mr. INTERVIEW BY RON HARRIS

CONTRIBUTING
Terrence Ruffin has been a rising star in Classic Physique since

Olympia will be, there is one match-up that JORDAN BLECHMAN

the inception of the division in 2016. Now, he’s the only two-time
Arnold Classic champion and has been knocking on the door of the
Olympia title with second-place finishes to Chris Bumstead in both

VIDEOGRAPHERS
2020 and 2021. At 12 weeks out from this year’s Olympia, he was

NICK DEL TORO, HECTOR MENDOZA

HECTOR MENDOZA PHOTO

forced to evacuate Tampa as deadly Hurricane Ian bore down on

will have fans on the edge of their seats: the

the region. Luckily it was just a bump in the road for Ruff Diesel.
After rescheduling this interview in light of the natural disaster, we
sat down to go over topics that ranged from his friendship with the
late John Meadows, the height controversy in Classic Physique,
and why posing matters.

212 Olympia. The two previous 212 Olympia

94 MD musculardevelopment.com December 2022 December 2022 musculardevelopment.com MD 95

ADVERTISING
winners, Shaun Clarida (2020) and Kamal ADVERTISING DIRECTOR ANGELA T. FRIZALONE
Elgargni (2019), will probably wind up as the ‘Ruff Diesel’ Ruffin Rise to the Top at the (239) 245-8283
final two to fight it out for the 212 win. Giles Classic Physique Olympia?” on page 94. DIRECTOR OF NEW TODD HUGHES
“Tiger” Thomas looks at 212 Olympia Muscular Development is your number BUSINESS DEVELOPMENT 416-346-3456
battles, past and present, and asks industry one source for building muscle, and for the CORPORATE OFFICE 855-873-4970
experts who will emerge victorious this year latest research and best science to enable
in “Battle of the 212s” on page 84. you to train smart and effectively. Our
CIRCULATION CONSULTANTS IRWIN BILLMAN
It’s been another eventful year in our team of physicians, industry experts and RALPH PERICELLI
sport and industry. Thankfully, the worst research scientists has these reports on
of the COVID-19 pandemic seems to be improving performance this month: CUSTOMER SERVICE INQUIRIES 855-873-4970
over. Unlike the grim report on the top “The Ultimate Get Ripped Anabolic EMAIL: [email protected]
stories of 2021, when the virus may have Stack” Fat Attack, Page 34
SUBSCRIPTIONS & SUBSCRIPTION RENEWALS:
been a contributing factor in the premature “Total Beast Nutrition Plan: a Scientific MAIL TO:
deaths in our sport, this year’s news was Approach” Nutrition Performance, Page 42 ADVANCED RESEARCH MEDIA
better. Blessing Awodibu, Derek Lunsford, “Best Squat Workout for Strength: 15880 SUMMERLIN ROAD #300 (UPS STORE)
Flex Lewis and Andrew Jacked all stirred Heavy Weight vs. Lighter Loads to Failure” PMB 222
FORT MYERS, FL 33908
things up. While the final storyline of 2022 Muscle Growth Update, Page 58
will take place on the third weekend of “Androgen Receptor Sensitivity: All Advanced Research Media, Inc. reserves the right to
December at the Olympia Weekend, Ron Men Are Not Created Equal” Testosterone, reject any advertising at its discretion.

Harris looks at the news items that had us Page 100 Advertisements meet legislation within country of origin.
all talking and posting this year in “The Top “Mind Over Muscle” Bodybuilding MUSCULAR DEVELOPMENT (ISSN 0047-8415) is published monthly
by Advanced Research Media, P.O. Box 2278, Setauket, NY 11733.
10 Stories of 2022” on page 88. Science, Page 104 Copyright© 2010 by Advanced Research Media. All rights reserved.
Terrence Ruffin has been a rising star The rest of the book is packed to Copyright under the Universal Copyright Convention and the
in Classic Physique since the inception the binder as usual – making MD your International Copyright Convention. Copyright reserved under the
Pan Am Copyright. Rate: $39.95 per year (USA); $79.97 per two years
of the division in 2016. Now, he’s the only one-stop, most authoritative source for (USA); foreign: $84.97 per year. Nothing appearing in MUSCULAR
two-time Arnold Classic champion and has optimizing muscular development with the DEVELOPMENT may be reprinted, either wholly or in part, without the
written consent of the publisher. Send editorial submissions to: info@
been knocking on the door of the Olympia latest cutting-edge research on training, adresmedia.com or MUSCULAR DEVELOPMENT,
title with second-place finishes to Chris nutrition, fat loss, performance-enhancing P.O. Box 2278, Setauket, NY 11733. Stamped, self-addressed envelope
Bumstead in both 2020 and 2021. Ruff drugs, muscle growth and bodybuilding must accompany all submissions, and no responsibility can be as-
sumed for unsolicited submissions. All letters, photos, manuscripts,
Diesel sat down with MD to go over topics science – and exclusive information etc. sent to MUSCULAR DEVELOPMENT will be considered as in-
that ranged from his friendship with the late from the industry experts, insiders and tended for publication, and MUSCULAR DEVELOPMENT reserves the
John Meadows, the height controversy in bodybuilding legends who make it all right to edit and/or comment. Periodical postage paid at Setauket, N.Y.
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Classic Physique, and why posing matters happen. See you in Vegas at the Mr. Postmaster: Send address changes to Advanced Research Media,
in “Ruffin Is Ready to Rise! Will Terrence Olympia! 15880 Summerlin Rd #300, P.O. BOX 222, Ft. Myers, FL 33908
Advertising Office Phone: (239) 239-245-8283. PRINTED IN USA

December 2022 musculardevelopment.com MD 7

 USCULAR
USCULAR
EVELOPMENT
EV ELOPMENT
66
By RON HARRiS

As we are now just weeks away from the 2022 Mr. Olympia, the general consensus among
the fans and experts alike seems to be that two-time and reigning champion Big Ramy is
on track to three-peat and earn his third consecutive title. As we will see, it’s not only the
“Dream Team” of Chad Nicholls and Dennis James in his corner that’s given Ramy a massive
advantage over the rest of the esteemed field, but instead a total change in his mindset and
attitude that have created a situation where at least for now and this year, barring catastrophe,
Big Ramy is unbeatable.

2021, and Chinks in the armor Were Visible

Last year was a rough one for Mamdouh Elssbiay aka Big Ramy. Although he had become
Mr. Olympia in 2020 after switching coaches to Chad Nicholls and spending the final eight

JASON BREEZE
weeks leading up to the show training in Arizona under the watchful and merciless eye of his
good friend Dennis James, he was going through “personal problems” that have still never
been revealed, which is notable in itself given this age where personal lives of celebrities are
often public record. Speculation has abounded that it had something to do with his taking

66 MD musculardevelopment.com December 2022 December 2022 musculardevelopment.com MD 67

2022 MR. OLYMPIA PREVIEW 2022 MR. OLYMPIA PREVIEW

THE 2022
PREVIEW BY RON HARRIS • PHOTOGRAPHY BY JASON BREEZE

It’s that time again! With the odd timing of the two pandemic years, the 2022
Olympia Weekend takes place a full 14 months after the 2021 edition. The great
news is that for the first time since 2019, our Super Bowl of bodybuilding is back
in Las Vegas where it belongs. If that wasn’t enough, 2022 has seen several brand-
new stars emerge to add to what was already a star-studded event. Let’s take a BIG RAMY BRANDON CURRY
look at what the 2022 Olympia has in store! PRESENTED BY
Mr. Olympia

74
Mamdouh Elssbiay Brandon Curry
Best Mr. Olympia Placing:
aka Big Ramy Winner, 2019
Best Mr. Olympia Placing:
Winner, 2020 and 2021 But wait, what about Brandon? Even though I have Ramy as the
odds-on favorite to win, I’m not counting Curry out for a minute. He won
I am so certain Ramy is keeping his title that elsewhere in this the Mr. Olympia in 2019, though to be fair, that was a year that stars
issue you will find
find a whole article explaining why. It took the giant like Ramy, Phil Heath and 2018 champ were conspicuously absent
Egyptian seven years to gradually climb up from eighth place in from the lineup. Still, in the two years that Ramy has reigned, Brandon
his Mr. Olympia debut to becoming the champion, and now he’s the has still managed to beat every other man on the Olympia stage
one on top of the pyramid – er, I mean mountain. Ramy has found aside from him. In terms of shape and structure, Curry has some of
the winning formula in coach Chad Nicholls and Dennis James, who the most spectacular aesthetics ever seen. His round, full muscles are
now oversee his training and posing in person for the fifinal
nal weeks a sight to see and set him apart from most of the others right away.
of prep at his Arizona home. At 290-300 pounds with an insane There was some controversy this past March when Brandon won the
X-frame shape, he’s simply too much for anyone else to handle right Arnold Classic in what most of us estimated to be around 85 percent
now. Though his physique isn’t perfect and I would still love to see of his best condition, but it was enough to secure the win over William
better overall muscle separation and detail, we’ve seen formidable
better Bonac. Immediately you started hearing, “If he comes in like that at the
challengers like Brandon Curry and Hadi Choopan fail to take him out Olympia. . .” He won’t. Brandon wants his title back, and I fully expect to
at his best, so I’m calling this win number three for Big Ramy. see him full and shredded to battle Big Ramy for the Sandow.

74 MD musculardevelopment.com December 2022 December 2022 musculardevelopment.com MD 75

Battle
FEATURES of the
VO L . 59, N U M B E R 1 2 BY GILES “TIGER” THOMAS

84
Let’s be honest here, guys. OK, we all could continue, but those Olympias were years before retiring – undefeated – in
love bodybuilding, we all get excited about additionally memorable precisely for those 2018. Flex too had his own share of worthy

D EC E M B E R 2 0 2 2
the pro shows. Watching our favorites epic “versus” contests. Are we all agreed? adversaries that pushed him to his absolute
battling it out is great and all. But! If there’s
battling limits onstage every single year he was in
one thing we ALL love in this game, it’s 212 the pole position. But none could get past
a good ol’ onstage rivalry. Let’s take the The 212, as well, has been known for the Welsh Dragon.
Open, for example, and look back over the conflict (if
having similar levels of stage conflict
past couple of decades, as examples. In you can term it, as such). Back in 2008-2011 2018: PIVOTAL YEAR FOR THE
2001, I was at the Mr. Olympia and saw the (then the 202-pound-and-under division) 212 DIVISION
first true Olympia clash between eventual
first battles were
the two most closely fought battles When I say pivotal, I mean actually a
eight-time Mr. Olympia Ronnie Coleman between 2008 Olympia champion Dave little concerning for the 212 division. The King
little
and young up-and-comer Jay Cutler (who Henry and eventual three-time 202 Olympia of 212, Flex Lewis, was calling it a day, as
the year before had come eighth). That one winner Kevin English. The score ended up was another huge “name” of the category,
ran until 2007. Then we had the showdown two to English (2009-2011) and one to Henry, Jose Raymond. In one show, it signifi ed the
signified
JASON BREEZE

between Phil Heath (Mr. Olympia 2011- before eventual seven-time Olympia champ end of two of the most prominent faces for
2017) and Kai Greene that continued for first
Flex Lewis stepped up to claim his first the division that helped to fuel its growth

66 IS BIG RAMY UNBEATABLE?

an (albeit shorter) back and forth for three Olympia win in 2012, a title he would then and popularity since its inception as the
closely contested years (2012-2014). I hold on to for a record seven consecutive “now 212” division. In 2019, the 212 division

84 MD musculardevelopment.com December 2022 December 2022 musculardevelopment.com MD 85

By Ron Harris

74 THE 2022 MR. OLYMPIA

PREVIEW
By Ron Harris

84 BATTLE OF THE 212S By Ron Harris

It’s been another eventful year in

By Giles “Tiger” Thomas

our sport and industry. Thankfully, the
worst of the COVID-19 pandemic is over.
Though there was never any definitive
proof that the virus and/or the vaccine
was a contributing factor in the rash

88
of premature deaths we witnessed in
our sport in 2020 and 2021, thankfully
it does seem that the flood of tragedies
has slowed. Unlike the grim report on
the top stories of 2021, not all the news
this year was unpleasant. It was like
life itself, a mix of the good and the bad,

88 THE TOP 10 STORIES OF 2022

the joyous and the bittersweet. The final
storyline of 2022 will take place on the
third weekend of December at the Olympia
Weekend, but until then, these were the
news items that had us all talking and
PER BERNAL

posting this year.

By Ron Harris 88 MD musculardevelopment.com December 2022 December 2022 musculardevelopment.com MD 89

94 RUFFIN IS READY TO RISE!

Will Terrence ‘Ruff Diesel’ Ruffin Rise RUFFIN IS READY
to the Top at the Classic Physique
Olympia?
Interview by Ron Harris
TOWill Terrence ‘Ruff Diesel’
Ruffin Rise to the
Top at the Classic
Physique Olympia?

94
INTERVIEW BY RON HARRIS

Terrence Ruffin has been a rising star in Classic Physique since

the inception of the division in 2016. Now, he’s the only two-time
Arnold Classic champion and has been knocking on the door of the
Olympia title with second-place finishes to Chris Bumstead in both
2020 and 2021. At 12 weeks out from this year’s Olympia, he was
HECTOR MENDOZA PHOTO

forced to evacuate Tampa as deadly Hurricane Ian bore down on

the region. Luckily it was just a bump in the road for Ruff Diesel.
After rescheduling this interview in light of the natural disaster, we
sat down to go over topics that ranged from his friendship with the
late John Meadows, the height controversy in Classic Physique,
and why posing matters.

94 MD musculardevelopment.com December 2022 December 2022 musculardevelopment.com MD 95

10 MD musculardevelopment.com December 2022

DEPARTMENTS
12 BODYBUILDING MECCA
By Bev Francis and Steve Weinberger
14 KEVIN LEVRONE’S MD MUSCLE
REPORT By IFBB Hall of Fame Bodybuilder
Kevin Levrone

16 MD GLOBAL MUSCLE BUZZ

By Giles “Tiger” Thomas

20 ASK DR. T By George Touliatos, MD

37 PANATTA STANDING MULTI FLIGHT
Sponsored by Panatta Worldwide Fitness Company
NEW! FAT LOSS
40 BODY AND MIND OPTIMIZATION 24 RESEARCH: FAT LOSS
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103 TIGER TALK WITH MARC LOBLINER 34 FAT ATTACK The Ultimate Get Ripped
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106 THE TEXAS OAK By Logan Franklin DRUGS

108 CLASSIC SHAWN 31 RESEARCH: DRUG
10 Questions With Shawn Ray NEW! By Steve Blechman and Thomas Fahey, Ed.D.
INSIDE STACK
110 THE KAI FILES By Kai Greene 100 TESTOSTERONE Androgen Receptor
Sensitivity: All Men Are Not Created Equal 6 EDITOR’S LETTER By Steve Blechman
112 LIMITLESS BODYBUILDING By PJ Braun By Daniel Gwartney, M.D.

114 BIG RON 120 BUSTED! LEGAL Q&A By Rick Collins, Esq. SUPPLEMENT SPOTLIGHT
By 8-Time Mr. Olympia, Ronnie Coleman Team MD looks at these new products to
116 CLASSIC TRAINING CAMP HEALTH & PERFORMANCE optimize your training, health and performance:
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58 MUSCLE GROWTH UPDATE
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104 BODYBUILDING SCIENCE 48 PRECISION PROTEIN™
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22 RESEARCH: TRAINING 2022 56 YOUR KRATOM™ IS GAINING MOMENTUM
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28 RESEARCH: NUTRITION ADVANTAGE

By Steve Blechman and Thomas Fahey, Ed.D. BATTLE OF See Page 56
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64 ANDREW JACKED AND BSN:
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By Rick Collins, Esq., CSCS, FISSN PHOTO BY JASON BREEZE

December 2022 musculardevelopment.com MD 11

 BY BEV FRANCIS AND STEVE WEINBERGER

FAMILY AFFAIR
With the holiday season fast approaching, no better time to and now the grandkids are training at the Mecca. For any small,
focus on a subject that is always present at the EAST COAST home-grown business, seeing three generations come through
MECCA – FAMILY. your doors is a privilege beyond words.
Since the day we opened, we’ve always seen the members as Recently we’ve had a few special visits from a few of the
extended family. We’ve had the incredible privilege to get to know champion athletes that have called Bev’s home. We watched
so many of you over the last three decades and developed bonds them grow from aspiring amateurs to champion pros and now
so strong that family is really the only word we can think of. we’ve gotten to see an equally incredible evolution – their growing
Over such a long period of time, we’ve all grown and evolved families.
just like the gym itself. We’ve got members that have been here The icing on the cake was a visit from our kids, both of whom
since the start, and we’ve seen their kids walk through the door are all grown up and making us proud each and every day.

We’ve always seen the

members as extended family.
We’ve had the incredible
privilege to get to know so
many of you over the last three
decades and developed bonds
so strong that family is really
the only word we can think of.

2022 NPC
NORTHEAST
CONTEST
SCHEDULE
APRIL 8, 2023: NPC STEVE
STONE METROPOLITAN
CHAMPIONSHIPS
(Teaneck, NJ)
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May 20, 2023: IFBB PRO

LEAGUE NEW YORK PRO
(Teaneck, NJ)
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May 27, 2023: NPC NY

Capitol Championships
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June 29-July 1, 2023: NPC

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Keep up with all the news at
the East Coast Mecca and the
NPC NORTHEAST by following
us on Facebook and Instagram
(bevsgym) and check out www.
bevfrancis.com/npcnortheast for
the complete contest schedule,
entry forms, and ticket sales!

1 2 MD musculardevelopment.com December 2022

 Facebook: Official.Kevin.Levrone
Twitter: @LevroneKevin
Instagram: @kevinlevrone
@levrone_signature_series

By IFBB Hall of
Fame Bodybuilder
Kevin Levrone

MY MR. OLYMPIA MEMORIES: PART 2

Kevin Levrone competed
in 13 Mr. Olympia contests
from 1992 until 2016, placing
in the top five all but two of
those times, and was awarded
runner-up on four different
occasions. As we lead into
the 2022 Mr. Olympia, Kevin
recalls what stands out most
in his mind from each Mr.
Olympia appearance.

1998 MR. OLYMPIA

1. Ronnie Coleman
2. Flex Wheeler
3. Nasser El Sonbaty
4. Kevin Levrone
5. Shawn Ray

This was a Mr. Olympia

that felt wide open because
Dorian Yates had retired the
year before after six wins. I
could say no one saw Ronnie
Coleman coming, but that’s
not true. The fall before on the
grand prix tour, I had won all
of the shows until the last one,
where Ronnie had dried out
from my secret mix of vodka
and coffee and beat me. Little
did I know I would never beat
him again. Me, Shawn Ray
and Flex Wheeler all thought
we were going to be the next
Mr. Olympia after Dorian left,
‘I entered the sport as a construction since we’d all been runner-up
worker from Maryland who’d never to him. But Ronnie showed up
even been on an airplane, and I left as in New York City and blew the
show away. I hadn’t though Nasser El Sonbaty
a successful supplement owner who Ronnie would ever win the
had traveled the world with millions Mr. O because he wasn’t
of fans. I treasure all the incredible great at posing and showing show, we knew Flex was the
his physique properly, which only one who had a chance.
memories and all the wonderful people I the aforementioned three of It was close. Flex had better
met and got to know along the way.’ us were all exceptional at. presentation, a better posing
Once we came to the night routine and more confidence.

14 MD musculardevelopment.com December 2022

 2002 MR. OLYMPIA
1. Ronnie Coleman
2. Kevin Levrone
3. Chris Cormier
4. Dexter Jackson
5. Günter Schlierkamp

The wind had come out of my

sails at this point. It had been Phil
almost 14 years of competing, Heath
and I’d won every other contest
there was to win, including being
Ronnie Coleman
the first man to win the Arnold
and Jay Cutler
Classic twice. Olympia champions
had shown up out of shape and
But Ronnie was just incredible that The intro to my posing routine was the judges still gave it to them. I
year at about 245 pounds. my voiceover: knew it was time to move on after
“To every emcee that ever this one.
1999 MR. OLYMPIA introduced me, to every expeditor
1. Ronnie Coleman that told me where to stand, 2003 MR. OLYMPIA
2. Flex Wheeler down to every light man with a 1. Ronnie Coleman
3. Chris Cormier plan, to every judge that has ever 2. Jay Cutler
4. Kevin Levrone judged me, and to every writer 3. Dexter Jackson
5. Shawn Ray and photographer that poured his 4. Dennis James
heart and soul out for the world to 5. Günter Schlierkamp
It was Ronnie’s second win, and see, and to all my fans and loved
at this point I was starting to ease ones that cried for me, this one’s My first time out of the top
up a bit because I didn’t have a for you, baby.” five. I took my foot off the gas
lot of faith in the judging. Why go preparing for this Mr. O. At this
all-out at 100 percent when I could 2001 MR. OLYMPIA point, Shawn Ray was retired, and Dexter
train at 75 percent and still place 1. Ronnie Coleman I saw the exit. You have to know Jackson
wherever they were going to put 2. Jay Cutler when it’s time to go, and leading
me? They weren’t going to let me 3. Kevin Levrone up to this show I knew it was time.
win. At my best and training at 100 4. Shawn Ray Shawn
percent, I had still been second 5. Chris Cormier 2016 MR. OLYMPIA Rhoden
place twice. I decided to pull back 1. Phil Heath
a little bit on my training and pace This was the year Jay Cutler 2. Shawn Rhoden
myself. People did notice that my broke through, and the only thing 3. Dexter Jackson
legs had lost some size, and that he was lacking was confidence. 4. Mamdouh Elssbiay aka
had something to do with it. I told him, you need to go out Big Ramy
there and take this thing. You can 5. William Bonac
2000 MR. OLYMPIA get him. I was cheering for Jay
1. Ronnie Coleman that year and said, “We can’t let It was 13 years later, and
2. Kevin Levrone this guy just keep winning and I decided to come back one
3. Flex Wheeler winning!” He came close, beating last time for the fans and got
4. Shawn Ray Ronnie in the judging, but Ronnie a special invitation. Aside
5. Nasser El Sonbaty sharpened up for the finals and from Dexter, all the guys I had
got his fourth title. competed with in the past were
I had decided I would give it 100 long gone and it was a whole new
percent one last time for this one. crew of young lions up there. It
I came in big and full, even in the was a great way to end things
legs. Ronnie showed up, and he by going full circle. I’d started
was not as ripped and shredded out competing with my heroes
as he’d been the last two years. who I had looked up to, and I left
He was spilling over. I definitely competing with younger guys
felt I had him in presentation and who had looked up to me when
the posing routine, had that been they were starting out. I entered
actually judged. He still had a Flex the sport as a construction worker
good 20-25 pounds of muscle on Wheeler from Maryland who’d never even
me, so that was enough for the been on an airplane, and I left as
judges to give him the nod. I still a successful supplement owner
PER BERNAL PHOTOS

felt it was my show to win. Back who had traveled the world with Chris
then they would say you had to millions of fans. I treasure all the Cormier
“knock out the champ,” meaning incredible memories and all the
beat him by a landslide. I’m glad wonderful people I met and got to
the judging is a lot fairer today. know along the way.

December 2022 musculardevelopment.com MD 15

 BY GILES
“TIGER”
THOMAS

Guys … guys … GUYS! It’s that time of year where we slavering bodybiddlin’ fans go a lil’ bit cray cray (means “crazy,” keep
up). Why? Because it’s the final countdown to the 2022 Olympia! Cue air guitar (final countdown? Oh never mind). Right from the
very first Mr. Olympia I traveled over for in 2001 to the Mandalay Bay on the strip in Las Vegas, throughout the year I feel I can quite
easily gauge how truly stupendous each Olympia can be. This one coming up is gonna be BIG! It’s back in Vegas, most importantly,
where it BELONGS. The lineups, literally in every single division, are going to be huge and stacked (much like my all-you-can-eat
breakfast in Vegas will be every morning), hell, maybe one critique could be that this year’s Olympia categories are going to surely
be TOO stacked. With an estimated 60-plus guys in the Classic class alone, it gives you an indication of the sheer scale of this
year’s Olympia. From a personal standpoint, I’ve always gone by how many new faces are in the show that measures the level of
excitement I will feel. And there are TONS! No longer can fans complain about seeing the same faces onstage over and over, and
perhaps the best thing is many of these new Olympians are in with a very good shot of placing really, really well. This excites me,
muchly. If I was asked about my own favorite, personal Olympia memories throughout the years (I’ve been to seven), I think the first
that pop into my mind are the very first true Olympia clash between Ronnie Coleman and Jay Cutler in 2001, then it would have to be
being backstage at the 2002 Olympia, feeling the buzz of all that, saying “hi” to Joe Weider. And finally, it would have to be being
one of the very first to interview new Mr. Olympia Brandon Curry for MD, moments after he had just WON the 2019 Mr. ‘O.’ And boy,
am I looking forward to making new memories to last me a lifetime this December in Las Vegas for what I feel will indeed be one of
the biggest and baddest Olympias of all time. Dang it, I’m pumped!

Who Is Going to SURPRISE at This

Samson Dauda Olympia?
Always a bit of a punt, this topic is. If we know one thing, not every
competitor in ANY pro show turns up absolutely bang on, 100 percent. It’s
tricky to guess, but hell, I’ll give it a go anyway. The only way to do this
really is ask yourself this question and WITHOUT hesitation, is to say
the first names that pop into your head. For the Open, I have two. First is
William Bonac. I’ll be honest, even after the 2020 Olympia I freely admit
that I saw his career on the other, downside of the hill. William’s career
from 2014 was a steady rise of placings, each year it rose to his career-
best, eventual second place at the 2019 Mr. “O” behind winner Brandon
Curry. The year later, however, he fell to fifth, the year after? Dropped to
sixth. “This is it” many of us thought, and in a way, quite rightly so, as if
you know your history of pretty much all pro careers, once the placings
start to slide, it’s continual until the pro in question either retires or fades
into barely making top 15’s in shows. Aside from Jay Cutler in 2009, when
he regained the Olympia title after losing it to 2008 Mr. Olympia Dexter
Jackson, it’s almost always a rise, then a mostly steady or even in some
instances, a sharp fall. William, earlier this year, did something quite
unexpected. He REGAINED his lost footing to fight his way BACK into the
conversation for someone that probably wasn’t going to fall out of the
top six at the Olympia this year, given his sensational all-new look at the
Arnold Classic back in March. It seemed that he needed a new approach,
William Bonac something that was absolutely facilitated by legendary Supercoach Chad
Nicholls. Personally, I had William beating an 85 percent conditioned
(compared to what he has brought in the past) Brandon Curry at the
Arnold. And perhaps, even more so shocking was the fact that Chad
and William achieved all this in just a six-week period of time working
together. So, having said that, William – I believe – will be back up in the
top three in Vegas. In fact, if I’m to be completely transparent here, I think
he can take second – and even push Ramy. There, I said it. The other
Open pro I think will shock/surprise this December will be a new face to
the Olympia, Samson Dauda. This is his first-ever outing as an Olympian,
and with what we have all been seeing this year from his physique and
progress updates on social media videos, I’m picking Samson to be first
callout. Now, let’s realize that being first callout doesn’t automatically
signify a top-six placing. 2019 Mr. Olympia Brandon Curry was first callout
in 2017 and he ended up in a solid eighth place (wasn’t even placed the
year before, literally last, simply incredible progress in just one year).
Samson told me he is gunning for top 10; personally I’m going to estimate
anywhere from fifth to eighth, but only if he completely nails it.

16 MD musculardevelopment.com December 2022

 Hunter vs. Nick,
the Rematch
I’m guessing that if Nick Walker and Hunter
Labrada are called out even next to each
other, that the crowd is going to go completely
bananas, right? Last year, let’s be honest, could
we have predicted that Hunter (who’d placed
eighth the year before) would have beaten the
new “Freak on the Block” and then current New
York Pro AND Arnold Classic Champ, Nick?
With Hunter placing fourth and Nick in fifth, it
created a lot of divisive opinion. Many fans felt
Nick was the better man of the two that day, Who Will Prove to Be the Most
others saw Hunter’s slightly more aesthetic,
but actually almost as freaky physique as the Dominant Champion?
rightful way around. Interestingly also, neither Again, I have to go with my first instinctive name. You could well be bang on the money if you
men have stepped onstage SINCE the 2021 went with three-time Classic champ Chris Bumstead, that’s fair, but as for the “most dominant?”
Olympia, both purely focusing on improving I’m not so sure. With 60-plus competitors in Classic this year, as well as a TON of those being
so they can not only beat each other, but also new names, and seriously deadly competition from young up-and-comers such as Urs Kalecinski,
everybody else too. After all, once you’re in Ramon Dino and even the current Olympia two-time runner-up Terrence Ruffin, I do see Chris as
that top six in ANY Olympia, you are literally the favorite, but it won’t be easy for him, not with that intense a lineup to combat against. You
in a class of your own and one of THE top-tier would also be right to say the five-time Olympia Figure winner Cydney Gillon, the sheer amount
pros on the planet. No flukes happen here, you of Olympia wins this incredible lady now has, is an obvious indicator of just how good she is.
gotta bring it. Having said all this, all we fans What’s perhaps most important to realize is that whilst many, many other Figure pros have
have really had to go on in terms of these two upped their game in terms of muscular development (chug a beer, hah) and increased the level
chaps, is when we saw the off-season at the of their conditioning to the point where I almost cannot tell any difference between many Figure
Pittsburgh Pro back in April. Thing is, it’s hard and Women’s Physique pro competitors’ “look,” Cydney, if anything, last year, brought a LESS
to tell or really gauge how a pro’s physique muscular body to the stage and STILL won easily. But, the most dominant, for me for the last
is even improved at all. If we could go back two years as well as this one coming, I predict, will be the two-time and reigning Ms. Olympia in
to the ‘90s perhaps, take Kevin Levrone and Women’s Bodybuilding, Andrea Shaw. She may as well phone it in if I’m completely honest, and
Ronnie Coleman as examples. Ronnie would that’s no disrespect to all the other amazing female bodybuilders, I just think Andrea’s combo of
more than likely at ANY time of year been 315 size, lines, condition, femininity and overall presentation is just way, way too much for anyone to
pounds plus, he was a machine and smashed handle. Shaw is literally the new gen’s Lenda Murray and I don’t see anyone even coming close.
the weights all year round, pretty much. Kevin,
on the other hand, liked to usually chill for six
months of the year, literally zero training and
almost look like a normal, slightly athletic-
looking guy. To get both of these guys onstage
at any other time, other than say, the Olympia,
wouldn’t have been a fair comparison of how
either was going to look come Mr. Olympia
time. So the same might be said for Walker vs.
Labrada. It’s too hard to tell. Even analyzing
closely the progress videos and photos of both
guys via their socials, both look great, but does Chris
that really have ANY bearing come showtime? Bumstead
Unfortunately, it does not, not in the grand
scheme of things right now, anyway. One thing
is for sure however, Nick and Hunter will be
Cydney Andrea
super eager to take each other out onstage. Gillon Shaw
Nick feels Hunter shouldn’t have beaten him
PHOTO BY JOSEF ADLT

last year, that’s fair I guess, it was close, so

who is your money on this December of coming
out on top for the second year in a row? Will
Nick pull ahead of Hunter, or will Hunter retain
his position as the better physique ON the
day? I can only imagine the crowd’s response
right now.

December 2022 musculardevelopment.com MD 17

 Who Will Be the
Big Question Mark
of the Show?
Well, in this instance, I have three names that
spring to mind. Actually, make that four. The first
is Andrew Jacked. Now I’ve been widely accused
of being an “Andrew Jacked Hater bro.” Firstly,
I am not. But, I do realize we fans all get super-
excited over these incredible new faces on the
scene that come firing right out of the gate like
a big ol’ Mack truck with dodgy brakes. I get it,
Andrew won the Texas Pro and the Arnold UK in
his first two pro shows, ever. That’s impressive,
yes, but I’m not quite that excited about Jacked
quite just yet. The analytical journo in me takes
these new guys apart the very moment I first see
them up there. The conditioning for me needs
work. Yes, he did win two pro shows, but the next
step for Andrew is the Olympia – and that can
be a harsh judge if you get up there in anything Andrew Jacked Derek Lunsford
less than 95 percent condition with the weight of
expectation from your fans that you’re going to
push the likes of Ramy. It ain’t happening, sorry.
Unless, he brings something that he has never
brought before. I remain hopeful, of course, but
I have a strong feeling that I’ll be just as excited
as all his legions of fans in another year or
two when he makes those – I feel – necessary
improvements. Then yes, Ramy will be waking
up in the night in a cold sweat yelling “no, no,
Andrew Jackeddddd.”
The next big question mark, for me, will be
Derek Lunsford. Another huge talking point of the
2022, his guest posing back in April in Pittsburgh
at 258 pounds in pretty decent condition, blew
all our tiny minds. Holding his own, no, actually,
stealing ALL the focus from Hunter Labrada, Nick
Walker and Brandon Curry all onstage, was not
something any of us could have predicted. A 212
doing that? “No chance,” we would have shouted.
But steal it, he did. Now the worthy recipient of
the Olympia Special Invite, I for one and am just
super-excited that we will get to see the all-new, Keone Pearson Michal Krizo
supersized version of Lunsford mixing it up with
the big boys in the Open at the Mr. Olympia.
Thing is though, we literally have zero idea how is, much like Andrew Jacked, yes he has won a Olympia BEFORE he had even turned pro. Now
he will look, or how he will compare to the likes of show this year to qualify for the Olympia, but he has turned pro, pretty easily too at one of the
Ramy, Brandon or Bonac. He could get squashed, again, hasn’t really brought what I would term Amateur Olympias in Italy fairly recently, but
he might look only marginally better than how as Olympia-winning condition to contend with I’m eagerly awaiting myself to fly out to Prague
we saw him as a 212, or he could totally freak the likes of both Olympia 212 champs Kamal next weekend to provide livestream commentary
everyone out just as he did back in April. Again, I Elgargni and Shaun Clarida. where “Krizo” will be making his highly
opt to remain hopeful, of the latter. And finally, and this is actually a real long anticipated pro debut at the EVLS Prague Pro.
The other question mark of the event has to shot here. Let’s talk about Michal “Krizo” Will he even win and will he actually even BE in
be 212 Keone Pearson. If you read my “Battle of Krizanek. I say long shot as at time of writing this year’s Mr. Olympia, or are we getting just a
the 212s” feature elsewhere in this issue, you’ll this, Michal isn’t even qualified for the Olympia little bit ahead of ourselves here? I honestly can’t
read that many are indeed predicting Keone to be yet. Weirder so, fans and experts were say until I see him walk out, guys. Then I’ll know.
a serious threat for the 212 Olympia WIN! Thing discussing how he would do in this year’s

18 MD musculardevelopment.com December 2022

 Blessing Awodibu Brandon Curry

Tiger Talk: Quickfire Round

OK, let’s talk about some of the things I’m most excited about seeing at this
year’s Olympia …
• Blessing Awodibu vs. Andrew Jacked vs. Samson Dauda. Three tall new guys
to the Olympia, who will fare the best? My money is on Samson. Kamal Elgargni
• Either Clarida or Kamal regaining their 212 Olympia title. I think Clarida will
take this one again, but Kamal will push him down to the wire.
• The Olympia debut of Euro-Freak Vlad “The Impaler’ Suhoruchko. Watch out
for this kid, he’s really good; I pen him as the European Nick Walker.
• Can Ramy regain, or even improve upon the 2020 Olympia winning condition?
He wasn’t quite in that kind of condition for his second win, so was that first one a
one-off conditioning thing, or can he get it back?
• Could Brandon Curry regain the Sandow? He’s been reallll quiet of late,
‫﬚‬pically a good sign with these elite best-of-the-best guys. It usually means
they’re up to somethin’ special. We shall see.
• Will 2019 Olympia Fitness champ Missy Trusco‫ ﬙‬get her title back too? Missy
is not to be underestimated; I think she can do it.

Shaun Clarida
Big Ramy Vlad Suhoruchko

December 2022 musculardevelopment.com MD 19

 BY GEORGE TOULIATOS, MD

How I Became the Doctor Starting a Cycle?

of Bodybuilding Get the Facts First
Q: Doc, did you ever expect when you Q: What facts do I need to know before
started your academic career in university, starting a cycle?
that one day you’ll become the doctor of A: Before start using gear, you have to reach
bodybuilding? your genetic potential as a natty bodybuilder.
A: My medical career was based on Otherwise, you won’t get the most out of
my athletic career in bodybuilding. I owe the gear. Plus when the cycle is over, your
everything to bodybuilding. I first started physique won’t have the basis to move on. You
lifting in high school. Later while taking pre- also need to undergo certain biochemical labs
medical courses and during medical school, in order to assess the metabolism of basic
when finals were through, my passion for internal organs including the heart, liver and
lifting and muscles oriented me toward the kidneys. Then you’ll need a reliable source,
human anatomy. I was a teacher assistant in preferably pharmaceutical-grade steroids.
the third year. Myology in particular was my You can’t start using steroids if you don’t eat
favorite subject: how muscles are coordinated five solid meals daily with enough protein. You
and flex, the kinesiology and human kinetics can’t start taking gear if you don’t train four to
and the biomechanics of joints. Besides, a five times weekly with weights. You can’t have
bodybuilder represents the ideal anatomical expectations if you eat junk and smoke, drink
specimen. Practicing in orthopaedics was booze and stay up at nights.
my first option. Later, however, I realized that You need to do regular cardio to keep your
surgery wasn’t what I really wanted. Instead, heart healthy. Eat organic food that is cooked
the field of pathology and lab work was the ‘Dreams come true for those healthy – boiled, steamed or baked, but not
ideal field in order to be matched with steroid who believe them. You fried. Salt, sugar and white flour are not an
users. During my residency, I started writing option.
my first Greek book. It was the implementation gotta work hard and earn Overtraining is also not acceptable, muscles
of experience as a champion into theory them. Nothing is easy and are built during test and recovery. Bodybuilding
from the medical field. This unique and is perhaps the most demanding sport that
killing combination was rare to find indeed. I nothing is free in this life.’ engages a 24/7-365 lifestyle, full of sacrifices.
have to admit I faced quite many obstacles.
Struggles were many, but my mind was my
strongest muscle. Bodybuilding taught me
about persevering and never giving up – to George Touliatos, MD is an author, lecturer,
stand up after falls, and rise up again. Through champion competitive bodybuilder and expert in
bodybuilding I learned how to become medical prevention regarding PED use in sports.
Dr. Touliatos specializes in medical biopathology
disciplined and a hard worker – to set goals and is the medical associate of Orthobiotiki.gr and
and follow your dreams. Frankly, I would not Medihall.gr, Age Management and Preventive Clinics
be Dr. Testosterone today (thanks to Steve in Athens, Greece.
Blechman) if there was no bodybuilding career. He is the author of
Steroids have been my dark side in the past, four Greek books
but throughout this I managed to climb up the on bodybuilding,
has extensively
ladder of success. In life we must evolve, and developed articles
this is a way of evolution – to break our comfort for www.anabolic.
zone and face new challenges. org and is the
I am very happy and satisfied with the way medical associate
my life has turned out, because I decided 10 for the book
Anabolics, 11th
years ago to make history in what I loved.
Edition (2017). Dr.
Frankly, I couldn’t become something different. Touliatos has been
I feel blessed that I do what I love and I love a columnist for
what I do (as my friend Rick Collins says). the Greek editions
Dreams come true for those who believe them. of MuscleMag
You gotta work hard and earn them. Nothing is and Muscular
Development
easy and nothing is free in this life. magazines, and has participated in several seminars
I thank you all, because everyone across Greece and Cyprus, making numerous TV
contributed to what I am today. As Arnold says, and radio appearances, doing interviews in print and
there’s no self-made man. online. His personal website is www.gtoul.com

20 MD musculardevelopment.com December 2022

Training CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.

Step-Ups Build Add Diversity to Your Training Program

Legendary strength coach Dan John, a former Olympian, pentathlete and weightlifter has said:
Glutes, Hams and “When it comes to strength training, everything works!” What he means is that people can gain
strength from doing unloaded push-ups, Olympic lift s, sets to failure, core stabilization exercises
Quads
Step-ups are great exercises for
and yoga. Obviously, each form of exercise is not appropriate for all athletes. A bodybuilder’s
workout is not an optimal training program for a baseball player or discus thrower. Researchers
the lower body because they build from Taiwan discussed the importance of diversity in the training program. Workouts can be
the glutes, hamstrings and quads subdivided into those that trigger anatomical adaptation, muscle hypertrophy, strength and
while placing minimal stress on power. Exercises that cause anatomical adaptation help maintain biomechanically correct posture
the spine. A study from Marquette and help the tissues withstand higher stresses. Muscle hypertrophy requires high-rep workouts
University showed that different to failure, while strength gains require heavy loads. Power is best developed through rapid muscle
types of step-ups have different contractions. Some athletes, such as American football players, might want to incorporate all
effects on the lower body muscles. four types of workouts in their training program. Other athletes, such as bodybuilders, should
Researchers measured lower body specialize. Diversity is an important consideration when designing training schedules. (Strength
muscle activation during a step- Conditioning Journal, 34 (2): 42-49)
up, crossover step-up, diagonal
step-up and a lateral step-up. The
crossover step-up was best for
loading the gluteus medius. The WHICH SQUAT IS RIGHT FOR YOU?
standard step-up activated the The squat is a “bread and butter” exercise for bodybuilders and power athletes. The traditional
gluteus medius during the eccentric squat involves squatting with the feet shoulder-width apart. The powerlifting squat involves a wider
phase (going down) and the gluteus stance and a lower bar carry on the back than the traditional squat. The box squat is a powerlifting
maximus and hamstrings during squat to a box, with a settle at the bottom of the movement. Box squats require a vigorous hip drive
the concentric phase (going up). to get you out of the hole. British researchers found that the knees traveled past the toes during the
Try doing a variety of step-ups to down portion of the traditional squat. The shins remained more vertical during the powerlifting and
maximize the load on the lower box squats. The traditional squat placed greater strain on the ankles and spine compared to the
body muscles. (Journal of Strength other movements. The powerlifting squat resulted in the greatest load on the hips. Choose a squat
and Conditioning Research, that meets your strength requirements for sport and minimizes the risk of injury. (Journal Strength &
published online) Conditioning Research, 26: 1805-1816)

KETTLEBELL
EXERCISES
INCREASE
VERTICAL JUMP
Kettlebell training uses high-
speed, ballistic motions that derive
power from the hips and legs, while
sparing and stabilizing the back. Most
kettlebell movements start from the
basic athletic position, with knees
bent, hips back, arms forward, chest
out, and spine and head neutral.
Kettlebell exercises build strength
from this position, which transfers
to almost everything we do. Jared
Coburn and co-workers from Cal State
Northridge found that six weeks of
kettlebell training increased vertical
jump height but had no effect on body
composition or weightlifting strength.
A weightlifting group increased
squat strength but squats were part
of their workout. (Journal Strength
Conditioning Research, 26: 1199-1202)

22 MD musculardevelopment.com December 2022

Fat Loss CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.

Blocking Myostatin Brain Protein Helps Control Bodyweight

A brain protein called RGS9-1 helps control body fat and is regulated by the RGS9-1 gene.
Reduces Fat
Myostatin is a muscle growth-
Some people have an RGS9-1 gene that produces less of this protein, which causes weight
gain. Variations in this gene may help explain why weight control is easier in some people
controlling hormone that is produced
than others. Some drugs used to treat Parkinson’s disease and schizophrenia increase
mainly in skeletal muscles. Blocking
RGS9-1 production, but have side effects such as involuntary body movements. This
myostatin triggers a large increase in
study may help people learn if they are genetically predisposed to obesity. (ScienceDaily,
muscle mass, particularly in response
published online)
to weight training. Myostatin also
influences body fat. A study from
Singapore using mice found that
inhibiting myostatin with a drug
decreased body fat. Blocking myostatin
OBESITY REDUCES GH
increased fat breakdown and use (fatty AND INCREASES HEART ATTACK RISK
acid oxidation) and activated genes Growth hormone increases fat breakdown and use in adults and children. Obesity
controlling the activity of brown fat. decreases growth hormone (GH) levels, which makes it difficult to reduce body fat. A
Brown fat is a dieter’s dream because Harvard Medical School study showed that lower growth hormone levels were associated
it converts energy to heat instead of with reduced densities of LDL and HDL cholesterol, which increase the risk of heart disease.
storing it as fat – a process called LDL, sometimes called the “bad cholesterol,” is particularly dangerous when it is less
thermogenesis. Developing drugs that dense. HDL, also called the “good cholesterol,” helps reduce total cholesterol levels and
target myostatin could help treat obesity. prevents heart disease. Obese people showed reduced growth hormone levels and lower
(Diabetologia, published online) densities of LDL and HDL, which promote heart disease. Size matters when it comes to
blood fats. (Endocrinology, 76: 220-227)

Calcium and Vitamin

D Promote Abdominal
Fat Loss
Abdominal fat turns over rapidly
and is linked to an increased risk of
heart disease, compared to fat that
accumulates on the butt , thighs and
arms. A Massachusett s General Hospital
study showed that overweight and obese
adults fed a reduced-calorie diet and
orange juice fortified with calcium and
vitamin D lost more abdominal fat (fat
inside the abdominal cavity) than people
following an identical diet without the
supplements. The majority of Americans
don’t meet the minimum dietary
requirements for calcium and vitamin
D, and incorporating adequate amounts
of both into your nutrition plan could
help you lose weight. (American Journal
Clinical Nutrition, 95: 101-108)

Testosterone Therapy
Promotes Weight Loss
Low testosterone (T) is extremely common in aging
men. Low T is linked to insulin resistance, type 2 diabetes,
abdominal obesity, reduced muscle mass, erectile dysfunction,
low libido and psychological depression. German researchers
reported that men treated with testosterone supplements lost
weight, reduced blood pressure and lowered blood cholesterol.
Men reported reduced fatigue, increased energy levels and
improved sexual function. Testosterone therapy has become
extremely popular throughout the world. (Study presented at
European Congress on Obesity ; BBC News)

24 MD musculardevelopment.com December 2022

Health CUTTING-EDGE RESEARCH By Steve Blechman and Thomas Fahey, Ed.D.

Exercise Improves FAT BUTT HEALTHIER THAN FAT GUT

It’s healthier to have a fat ass than a fat gut. Abdominal fat deposition is linked to
Insulin Sensitivity the metabolic syndrome – a collection of symptoms that includes high blood pressure,
Insulin is a hormone that helps high cholesterol, insulin resistance, type 2 diabetes, infl ammation and blood-clotting
regulate blood sugar. Poor diet and abnormalities. Italian researchers found that abdominal fat increased the risk of insulin
physical inactivity can interfere with the resistance and type 2 diabetes. Greater thigh fat was related to improved blood sugar
sensitivity of insulin receptors, which metabolism and a reduced risk of diabetes. The association applied to middle-aged and older
leads to poor blood sugar regulation. A men and women. Studies from the University of Virginia found that high-intensity interval
review of literature by Lance Bullinger training is one of the best ways to reduce abdominal fat and improve blood sugar metabolism.
and Tom Lafontaine concluded that (Obesity, 20: 1115-1117)
obesity and physical inactivity contribute
to insulin insensitivity. Insulin resistance
is a serious health problem in the United
States, affecting up to 40 percent of
American adults. Exercise is an effective
mTORC1 Pathway Critical for
treatment for this problem because it Building Muscle Mass
increases insulin sensitivity, blood sugar The mammalian target of rapamycin complex 1 (mTORC1) is a biochemical pathway that’s
uptake in the muscles, and improves the critical for maintaining and building muscle mass. Muscle tension and blood levels of amino
function of cells secreting insulin in the acids and insulin are key factors triggering muscle growth and stimulating this pathway. The
pancreas. It also reduces risk factors mTORC1 pathway promotes protein synthesis in the muscles and modifies muscle protein
associated with poor insulin regulation, breakdown, remodeling and repair. It is sensitive to small changes in energy status and
such as high blood pressure, abdominal is a major pathway in protein synthesis. It works as a biological computer program to line
obesity, abnormal blood fats and up amino acids needed in muscle protein synthesis. Muscle mass serves as an important
infl ammation. (Strength Conditioning metabolic organ – in addition to its role in movement. Promoting the activity of the mTORC1
Journal, 33 (5): 40-43) pathway is important for health. (Applied Physiology Nutrition Metabolism, 37: 395-406)

Cell Phone Use Can

Disturb Sleep
Cell phones give off ionizing radiation
that can disturb sleep. A study from
the Karolinska Institute in Sweden
found that talking on a cell phone prior
to bedtime increased the time it took
to reach deep sleep and the amount
of time spent in deep sleep. Radiation
from cell phones may interfere with the
production of melatonin, a hormone that
promotes sleepiness. Use a landline if
you need to make a phone call at night.
(BBC News)

COFFEE
IMPROVES KIDNEY FUNCTION
Drinking coffee reduces the risk of type 2 diabetes
and cardiovascular disease. Both diseases are linked to
impaired kidney function. A Japanese study found that
people who drank one pint of coffee per day for two weeks
showed improved kidney function (glomerular filtration
rate) compared to consuming an equal amount of green
tea. The scientists concluded that coffee drinking boosts
kidney function by increasing blood magnesium and
adiponectin levels. Drinking coffee is good for your kidneys.
(Journal Nutrition and Metabolism, published online)

26 MD musculardevelopment.com December 2022

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Nutrition CUTTING-EDGE RESEARCH By Steve Blechman and Tom Fahey, E.D.

FEED MUSCLES to Aspartame in Sports Drinks

Make Them Bigger
Your muscles have a
Reduces Insulin Response During Exercise
Aspartame is a non-nutritive sweetener found in many soft drinks and athletic fluid replacement
remarkable capacity to build beverages. Several studies found that aspartame disrupted the normal relationship between changes
and break down tissue in in blood sugar and insulin release. Insulin levels increase in response to elevated blood sugar. Insulin
response to nutrition, exercise promotes the movement of sugar from the blood to the cells. During exercise, insulin levels decrease but
and disease. Exercise and the sensitivity to the hormone increases. Excessive insulin release can result in hypoglycemia, a condition
availability of protein and amino where blood sugar levels do not meet metabolic demands. An Australian study showed that athletic
acids increase muscle protein fluid replacement beverages containing aspartame do not increase insulin levels to the same extent
synthesis. Physical inactivity, as beverages containing carbohydrates. The aspartame content of beverages affects blood sugar
aging and muscle-wasting regulation during exercise. (Journal International Society Sports Nutrition, 9: 36)
diseases, such as cancer,
decrease protein synthesis. The
rate that muscle builds new
tissue is independent of levels of
BCAAs Speed Recovery From Muscle Soreness
Muscle damage and tissue infl ammation cause delayed onset muscle soreness (DOMS) that
anabolic hormones, at least in the occurs after intense exercise – particularly following eccentric (lengthening) contractions. Small
short run. Increased availability tears in the muscles damage sensitive cell structures that lead to infl ammation and tissue swelling.
of amino acids stimulate Branched-chain amino acids (leucine, isoleucine, valine) stimulate protein synthesis and slow
muscle protein synthesis, but protein breakdown. British researchers found that feeding 10 grams of BCAAs twice daily for 12 days
the muscles can sense when enhanced recovery from a muscle-damaging workout (100 box jumps) compared to a placebo (fake
they’ve had enough and turn BCAA). BCAA supplements reduced post-exercise muscle soreness and promoted recovery. (Journal
off the process, regardless of International Society Sports Nutrition, 9:20)
amino acid availability. In people
with muscle-wasting diseases,
muscle protein synthesis is shut Some nutritional experts recommend avoiding red meat to prevent
off prematurely, which results LEAN RED elevated blood cholesterol and reduce the risk of coronary artery
disease. Not all red meat is high in fat. Spanish researchers compared
in muscle atrophy (shrinkage).
Manipulating factors such MEAT DOES total cholesterol, LDL cholesterol (bad cholesterol) and triglycerides in
people who consumed either lamb (red meat) or chicken (white meat)
as exercise and nutrition can
maximize the capacity for NOT INCREASE three times a week for five weeks. There was no difference in blood fat
levels between people who ate either red or white meat.
muscle protein synthesis and
hypertrophy. (Current Opinion
BLOOD FATS People can safely eat low-fat red meat without worrying about
increasing blood fats. Numerous studies have demonstrated that
Clinical Nutrition and Metabolic
Care, 15: 58-63) lean red meat, trimmed of visible fat, is low in saturated fat and does
not raise total blood cholesterol, LDL cholesterol levels, or increase
cardiovascular risk factors when consumed in a diet low in saturated
fat. Lean red meat is a good source of protein, omega-3 fatty acids,
vitamin B12, niacin, zinc and iron. Choose leaner cuts of steak such as
fl ank, round, sirloin and tenderloin, or ground meats (chicken, turkey,
pork and beef) that are at 90 percent lean meat and no more than 10
percent fat. (British Journal of Nutrition, 107: 1403-1407)

28 MD musculardevelopment.com December 2022

Drugs CUTTING-EDGE RESEARCH
By Steve Blechman
and Thomas Fahey, Ed.D.

Testosterone Therapy Relieves

NSAIDs Have Metabolic Syndrome
The metabolic syndrome (MS) is a group of symptoms occurring
Significant Side together that include high blood pressure, abdominal fat deposition,
abnormal blood fats, insulin resistance, diabetes and infl ammation. MS
Effects
NSAIDs, such as ibuprofen (Advil) and
increases the risk of heart attack and stroke, and is linked to declining
testosterone levels in aging men. Data from the TRiUS registry, a large
group of men receiving testosterone therapy, showed that testosterone
naproxen (Aleve) are extremely popular supplementation improved symptoms of the metabolic syndrome –
with athletes and non-athletes because resulting in decreased waist circumference, lower blood sugar and
they decrease pain and inflammation. They decreased blood pressure. Treatment had no effect on these symptoms
also have side effects that can interfere with in men who did not have the metabolic syndrome. The study showed
muscle hypertrophy and can cause stomach that testosterone supplements improved metabolic health in aging men
ulcers. Human and animal studies found with low testosterone. (BMC Endocrine Disorders, 11:18)
that NSAIDs interfered with bone healing
following fractures. They can cause impaired
kidney function and have been linked to acute
kidney failure. Some athletes take these
drugs before competition to mask pain, which
can increase the severity of injuries. NSAIDs
are extremely effective for decreasing pain,
but should be used sparingly. (ACSM’s Health
& Fitness Journal, 15 (6): 46-47)

Testosterone
Disturbs Cholesterol
Metabolism
Anabolic steroids have been linked
to disturbed blood fat patterns for
nearly 40 years. The mechanism for
this is unclear. Swedish researchers
found that a single injection of 500
milligrams of testosterone enanthate
increased levels of an enzyme called
HMGCR, which increased cholesterol by
15 percent. Testosterone also decreases
GROWTH HORMONE SUPPLEMENTS
HDL cholesterol (good cholesterol),
probably by speeding its breakdown.
REDUCE ABDOMINAL FAT
High levels of abdominal fat are linked to impaired blood sugar metabolism, coronary
The study showed that even a single artery disease and heart attack. A six-month clinical study led by Miriam Bredella, M.D.,
dose of anabolic steroids could interfere found that growth hormone supplementation decreased abdominal fat and markers of
with cholesterol metabolism. The long- whole-body infl ammation (C-reactive protein). Subjects also increased thigh muscle mass
term effects on the risk of coronary and lean body mass. Some of the subjects experienced increases in insulin resistance.
artery disease are unknown. (Substance This side effect is typically minimized by regular exercise. Growth hormone therapy has
Abuse Treatment, Prevention and Policy, beneficial effects on abdominal fat and coronary artery disease risk factors. (European
7:12, published online) Journal Endocrinology, 166: 601-611)

DIURETICS LINKED TO GOUT

Many bodybuilders take diuretics to cut up for contests or control blood pressure. Researchers from Boston University found that
people taking diuretics increased their risk of gout by nearly 400 percent. Diuretics increase urine output and decrease body water.
Water makes up 60 percent of bodyweight. Even small changes in body water can cause kidney, liver and heart problems. Gout is
a metabolic disease involving elevated blood uric acid levels and the collection of uric acid crystals in the joints – particularly in the
hands and feet. Joint crystals cause extreme pain, infl ammation and deformity. Gout occurs when the liver produces more uric acid
than the body can excrete in the urine. Diets high in protein and fat trigger greater uric acid production than the kidneys can process.
Reduced body water caused by diuretics concentrates the blood and makes it more difficult for the kidneys to manage uric acid.
Bodybuilders are particularly at risk, because they often take diuretics, dehydrate from intense training and often consume diets high
in proteins and fats. Gout can become chronic and cause joint deformities. Gout is rare in young people, so you should come clean with
your doctor if you’re taking diuretics on your own and have gout-like symptoms. (Journal Rheumatology, 33: 1341-1345)

30 MD musculardevelopment.com December 2022

 By Steve Blechman and Thomas Fahey, Ed.D. CUTTING-EDGE RESEARCH Supplements
LEUCINE AND Caffeine + Carbs Promote Recovery
RESVERATROL From Interval Training
IMPROVE METABOLIC Carbohydrates and caffeine taken after interval training improved performance
during high-intensity exercise performed four hours later. Men completed an
HEALTH
Chemicals called sirtuins are cellular
exhausting exercise session in the morning. During recovery, they consumed a
beverage containing carbohydrates and caffeine every hour for three hours. At four
proteins that protect the cells against hours, they performed an interval-training workout to exhaustion. Carbohydrates
infl ammation and ammonia buildup, plus caffeine improved exercise capacity during interval training by a whopping
repair DNA, and prevent cell death. A 66 percent. Consuming carbohydrates plus caffeine after a workout could be an
University of Tennessee study found that important technique for promoting recovery. (International Journal Sports Nutrition
supplementing leucine and resveratrol Exercise Metabolism, 21: 410-416)
in obese mice prevented fat gain, insulin
resistance and diabetes by increasing
cellular sirtuin levels. Leucine is an amino
acid that serves as a protein building block WHEY PROTEIN: THE VERSATILE SUPPLEMENT
and as a chemical controller of protein Whey protein reduces the risk of metabolic disorders and cardiovascular disease –
synthesis. Resveratrol is an antioxidant according to a review of literature written by scientists from the University of Bonn in
found in the skins of dark grapes that Germany. Whey contains lactoferrin, glutamine, lactalbumin and branched-chain amino
might account for the health benefits of acids – which have positive effects on immunity, blood sugar control and protein synthesis.
red wine. Leucine and resveratrol might be Whey protein lowers blood sugar and insulin, which helps protect against heart disease,
health-promoting supplements. (Nutrition diabetes and obesity. Researchers concluded that studies show that whey protein benefits
& Metabolism, 9: 77) metabolism. (Current Opinions Clinical Nutrition Metabolic Care, 14: 569-580)

Citrulline Improves
Blood Vessel Health
The amino acid citrulline is converted to the amino acid arginine,
which is important for promoting blood vessel health, increasing nitric
oxide production, and buffering the effects of ammonia that cause
fatigue. A Japanese study showed that citrulline reduced blood vessel
stiffness in middle-aged men and increased the secretion of nitric
oxide – an important chemical that regulates blood flow and is critical
for sexual health. Citrulline is a healthy food supplement that enhances
blood vessel health and might prevent fatigue. (International Journal of
Cardiology, 155: 257-261)

BCAAs Prevent Muscle Soreness

Post-exercise muscle soreness is caused by muscle fiber damage
and infl ammation developed during tissue repair. Muscle cells use
amino acids as building blocks to repair tissue and make new contractile
proteins. Amino acid supplements might prevent soreness and promote
post-training gains in muscle mass and strength. Leucine, a branched-
chain amino acid (BCAA), activates biochemical pathways in muscles
that stimulate protein synthesis. British researchers found that
supplementing branched-chain amino acids before and after intense
training reduced soreness and biochemical markers of muscle damage.
Branched-chain amino acid supplements may help bodybuilders and
weightlifters accommodate to intense weight-training programs. (Journal
International Society of Sports Nutrition, 9: 20)

December 2022 musculardevelopment.com MD 31

Sex CUTTING-EDGE RESEARCH By Steve Blechman and Tom Fahey, Ed.D.

Herbal Extracts May

Boost Sexual Performance
The corpus cavernosum is a sponge-like tissue in the penis
that collects blood during erections. The nervous system
stimulates cells lining blood vessels in the corpus cavernosum
to release a chemical called nitric oxide (NO), which stimulates
blood flow and causes an erection. Obesity, physical inactivity,
low testosterone, insulin resistance and heart disease
are linked to poor NO release by the blood vessels, which
triggers erectile dysfunction (ED). A Korean study on rat
tissue found that extracts from Tribulus terrestris and Cornus
officinalis caused relaxation of the smooth muscle the corpus
cavernosum. If these results apply in humans, herbal extracts
from these plants could boost sexual performance. (Journal
Sexual Medicine, published online)

SEX NOT A GOOD WORKOUT

Long, passionate, crazy sex is a great way to burn calories. Unfortunately, most guys
are sprinters rather than distance athletes in the bedroom. For most people, sex is poor
exercise. The average person burns about 35 calories during a 20-minute session. Compare
that to the 261 calories expended during running, 159 calories when jogging and 182 calories
during swimming or cycling. Fitness is important for good sex, but sexual activity does not
increase fitness or burn many calories. (Consumer Reports on Health, published online)

Cheating Can Kill You

Men who have extramarital affairs are more
likely to die prematurely from heart disease
– according to a literature review by Italian
researchers led by Mario Maggi. Approximately
25 to 50 percent of men have cheated during
a relationship. Cheating was linked to
dysfunctional relationships. It was higher in men
with more testosterone, larger testicular volume
and better sexual functioning. However, cheating
was linked to a higher incidence of heart attack
and premature death. (Journal Sexual Medicine,
published online)

Sex Supplement Makes

Viagra More Effective
An antioxidant supplement containing propionyl-carnitine,
arginine and niacin – endothelial antioxidant compounds (EAC)
– improved the effectiveness of Viagra in 68 percent of men
suffering from erection problems. Italian researchers found that
Antioxidants Could Help Erection
Viagra by itself improved erectile function in 45 percent of men,
while EAC improved function in 32 percent. Poor blood vessel
Problems
The body naturally produces highly reactive chemicals called free
health decreases the release of nitric oxide, which helps control radicals during metabolism that are linked to aging, depressed immunity,
blood flow to the penis. coronary artery disease and inflammation. Antioxidants – such as vitamin
Viagra promotes erections by increasing nitric oxide release C, vitamin E and beta-carotene – buffer the effects of free radicals and
from the cells lining the blood vessels. EAC helps buffer the might have health benefits. Erectile dysfunction (ED), caused mainly
effects of free radicals – destructive chemicals produced by blood vessel disease, could be partially due to oxidative stress (free
naturally during metabolism – that promote blood vessel radical damage) and reduced levels of antioxidants. Men with ED showed
disease, interfere with the release of nitric oxide and cause higher levels of free radicals and lower levels of antioxidants than men
erection problems. EAC are common ingredients in many without ED. Antioxidant supplements might improve erection capacity in
popular sex supplements. (Journal Sexual Medicine, 7: 1247-1253) aging men. (Press release, Oregon State University)

32 MD musculardevelopment.com December 2022

MD SUPPLEMENT SPOTLIGHT By Team MD

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December 2022 musculardevelopment.com MD 33

FAT ATTACK By Daniel Gwartney, MD

The UlTimaTe
GeT Ripped
AnAbolic StAck
As they look back on their competitive
careers, some former elite professional
bodybuilders are willing to discuss the drugs
used in achieving both their off-season gains
and pre-competition goals. Bodybuilding’s
attraction has historically been a presentation
of aesthetics and the pinnacle of physique
development. Size and muscularity are
certainly components of this, but of equal
or greater importance is achieving a lean
physique.
Emphasizing that the following is not
condoned – and should not be construed as
a recommendation or suggest any warrant
of safety – there are several commonalities
to stacks that provide a lean, even ripped
physique for the recreational bodybuilder.
“Ripped” refers to a body fat percentage
low enough to allow superficial veins and
striations in a flexed muscle to be visible.
In terms of numbers, body fat percentage
needs to be dropped as low as physiologically
possible. For natural bodybuilders, this may
be 5 to 6 percent without sacrificing lean mass
precipitously. Drug-enhanced bodybuilders are
capable of maintaining muscle mass under
conditions that would normally deplete muscle
protein stores, allowing them to reach body fat
percentages reportedly as low as the 2 percent The results so many people envy
range, though likely in the 3 to 4 percent range.
At this extreme, it is very difficult to acquire
in others are typically the result of
an accurate body fat percentage, regardless dedication and discipline, with some
of technique, as technical issues and lack of acceptance of risk.
standardization at this end of the scale create
a variability that is higher than the measured
body fat. muscles, and this is obviously a function Pre-Contest Cutting Cycle
More specific to being ripped is depleting of one or more anabolics. Bodybuilders Other than competitive bodybuilders who
subcutaneous fat – under the skin. While it discuss bulking versus cutting cycles, as they are compelled to attain a skin-stretching
is technically correct to factor visceral, intra- are well aware of the inherent challenges muscle mass far greater than nature intended,
abdominal and organ-associated fat in the in trying to achieve both simultaneously. most lifters aim for a look more in line with
calculation, these depots of fat do not affect Thus, cutting cycles generally are the Classic Physique. Note, as one gets leaner, he
the presentation of one’s physique. They can domain of experienced, anabolic-androgenic appears more muscular and even larger due to
adversely affect health, but that is outside the steroids (AAS)-enhanced lifters. This is the “high-definition” look compared to the soft,
scope of this topic. Further, it does little good to to acknowledge that the following drugs rounded appearance when body fat levels are
reveal the underlying muscles if they are not are generally misused by men who have in the double digits.
well developed. acquired a self-satisfactory amount of There is no “one” ultimate cutting cycle,
First, it is important to develop the skeletal muscle mass. but the following is an example that mimics

34 MD musculardevelopment.com December 2022

the pre-contest preparation used by amateur via a non-aromatase pathway.4,5 For those
bodybuilders. [Note: this for discussion purposes seeking to stay ripped, Deca can contribute
only, not a recommendation or advice] to muscle mass, allowing for a lower dose of
testosterone.
testosterone enanthate Anecdotally, Deca provides the best “bang
300 milligrams per week for the buck” in a cutting stack when dosed
around 100 milligrams per week, or lower.
trenbolone acetate Deca is sometimes included in cutting cycles
~75 milligrams, twice weekly to relieve joint pain, apparently a function of it
progestin-like properties. Note, nearly all AAS
stanozolol can induce edema (water retention), especially
50 milligrams, twice weekly (intramuscular) around the feet and ankles. This usually
or 10-20 milligrams per day (oral) subsides, but can be an indication to cease
treatment in older men.6
anastrozole
1 milligram per day Trenbolone, Stanozolol and Anastrozole
Other injectable AAS offer more directed
clenbuterol aid, but are less common as they are not
20 micrograms (mcg) two days on/off; many commercially available in the United States
build up to dosing four times daily or more due for human use. Trenbolone is an AAS that was
to tolerance highly regarded when it was available, but
has since been pulled from the market – other
T3 (Cytomel) than for veterinary use. There is research
25 mcg daily, titrated up to a maximum of indicating it would be a suitable SARM, or
100 mcg in divided doses, pyramiding down. selective androgen receptor modulator – the
politically correct term for predominantly
hGH (human growth hormone) non-steroidal anabolics being developed by
3 international units (IU) per day pharmaceutical companies.7 However, recent
research suggests that it may accelerate the
Testosterone is the foundation drug, highly development of Alzheimer’s dementia when
effective when used at near-physiologic dosing. present as a pollutant from animal feedlots in
Studies have shown benefits with weekly community water supplies, or potentially when
dosing of 300 milligrams of testosterone used as a bodybuilding drug.8
ester, and greater effect at 600 milligrams Trenbolone not only provides a dry, hard
weekly; this includes reducing body fat while look, but also promotes satellite cells into
increasing muscle mass.1,2 Though these differentiating and fusing with myofibers when
doses are reasonably well tolerated in young used in cattle, presumably in humans as well.9
adults, older men may experience elevations This process allows for a higher ceiling in
in hematocrit (red blood cells), and those with future muscle growth. “Test and tren” stacks
a pro-thrombotic condition (tendency to form provide results that satisfy the goals of many
blood clots) should not use AAS without the AAS misusers/abusers, but can cause serious
supervision of a health care provider. mood disruption during and after the cycle.
Some may challenge testosterone’s Trenbolone was long the “go to” cutting AAS
placement in a cutting cycle due to its during the 1970s and 1980s under the brand
propensity to aromatize, which will be name Parabolan.
discussed further. However, testosterone has a Similar to trenbolone, stanozolol has
strong ability to maintain size and fullness, and long been used during “cutting” phases, as
aromatization can be controlled. It is possible it also provides a dry and hardened look.
that some of testosterone’s action occur in Both trenbolone and stanozolol share the
muscle cells as well, where enzymes produce common trait of being 5 alpha-reduced, which
DHT and estradiol, to affect the muscle prevents any aromatization (conversion of
directly.3 This is an area that has not been well an AAS into an estrogenic steroid). This
studied. reduces any potential fat accretion or water
Testosterone is typically combined with retention common to the aromatizing AAS
other AAS to reduce the dependence on this (such as testosterone). There is little functional
aromatizable AAS. Nandrolone decanoate difference between oral and injectable versions
(aka Deca) is commonly used, as it is widely of stanozolol, as the drug is modified to protect
available and considered to be a reasonably against being metabolized by enzymes in the
well-tolerated AAS. However, Deca can liver and intestines. However, this modification
promote water retention, and may worsen can result in liver damage and a lowering of
gynecomastia when used with testosterone, HDL cholesterol (good cholesterol), which is
making this a less-than-optimal cutting AAS. more pronounced with oral use.10
Unlike testosterone, nandrolone has direct Anastrozole is a non-competitive, third-
activity at progesterone receptors, and can generation aromatase inhibitor, developed
be inefficiently converted into an estrogen to block estrogen production in women

December 2022 musculardevelopment.com MD 35

FAT ATTACK
with breast cancer. Testosterone and other lipolytic processes.13 However, as the heart rate considered without appreciating potential
aromatizable androgens can be converted into can be dangerously elevated when stimulated harm. However, it is important to acknowledge
estrogenic steroids, unless they are protected at the beta1-adrenoreceptor, clenbuterol offers the common practices, and understand that
by certain modifications. Dihydrotestosterone a significant advantage over non-specific the extreme dosing written about in many
(DHT)-like AAS are stronger androgens and stimulants. Unfortunately, clenbuterol is not forums is unnecessary, and compounds the
do not convert into estrogens. Anastrozole exclusively a beta2-agonist, and can cause risk manyfold.
is frequently prescribed during testosterone tachycardia and arrhythmias, which can require It is important to close with the
replacement therapy (TRT) to prevent a immediate hospitalization. understanding that even potent drugs such
supraphysiologic estradiol response, more Bodybuilders embraced clenbuterol, as as discussed here will not combat a poor
common in older men. it was shown in animal studies to also be diet or slovenly work ethic. The results so
Though there are two slightly more potent anabolic, but the dose required is fatal without many people envy in others are typically the
aromatase inhibitors, it is the lower potency adequate beta1-blockade. As a fat-loss agent result of dedication and discipline, with some
of anastrozole that is its strength in this and thermogenic, clenbuterol is without equal acceptance of risk. It is not an endorsement of
comparison. Aromasin is a competitive, and among the available adrenergics, and has these practices, and does not mean that they
thus irreversible inhibitor. It is referred to as been a staple for decades. It is even widely are safe, even in a relative sense.
a suicide inhibitor, as it binds the aromatase used by actors and models. However, the
enzyme permanently, preventing any further receptors necessary for the thermogenic
action until new enzyme is formed. Letrozole effect are rapidly downregulated, so various References:
1. Bhasin S, Woodhouse L, et al. Testosterone dose-
is similar to anastrozole, but penetrates tissue patterns of clenbuterol dosing have evolved response relationships in healthy young men. Am J Physiol
better and has a slightly greater inhibition. to prolong its effect. The popular scheme is to Endocrinol Metab 2001;281:E1172-81.
Both anastrozole and letrozole suppress alternate two days on and two days off, or to 2. Sinha-Hikim I, Artaza J, et al. Testosterone-induced
increase in muscle size in healthy young men is associated
estrogen concentration by >98 percent alternate weekly; some add an antihistamine with muscle fiber hypertrophy. Am J Physiol Endocrinol Metab
in women, but in men the suppression is (ketotifen), as it has been shown to improve 2002;283:E154-64.
less due to the vastly higher testosterone adrenoreceptor response in asthmatics with 3. Sato K, Iemitsu M. Exercise and sex steroid hormones in
skeletal muscle. J Steroid Biochem Mol Biol 2015;145:200-5.
availability, magnified when AAS are daily or more frequent use of clenbuterol.14 4. Attardi BJ, Page ST, et al. Mechanism of action
used. Aromatase inhibition in adult men Thyroid hormone is present in two main of bolandiol (19-nortestosterone-3beta,17beta-diol), a
suppresses the estradiol:testosterone ratio forms, T4 and T3, with T3 having much greater unique anabolic steroid with androgenic, estrogenic,
and progestational activities. J Steroid Biochem Mol Biol
by approximately 80 percent.11 Near-complete activity. Many bodybuilders and fitness 2010;118:151-61.
suppression of aromatase can result in less competitors misuse thyroid hormone as it 5. Yoshiji S, Yamamoto T, et al. Aromatization of
muscle hypertrophy, loss of bone density, increases the metabolic rate, thus the number androstenedione and 19-nortestosterone in human placenta,
liver and adipose tissues. Nihon Naibunpi Gakkai Zasshi
mood changes and other effects involving of calories burned throughout the day. Further, 1986;62:18-25. [Article in Japanese]
neural pathways in the brain, etc. By allowing it helps increase fatty acid oxidation and 6. Johannsson G, Gibney J, et al. Independent and
estradiol to be maintained in a physiologic uncoupling, which “wastes” those calories.15 combined effects of testosterone and growth hormone on
extracellular water in hypopituitary men. J Clin Endocrinol
range, this negates some of the negative However, Synthroid (T4) is an inappropriate Metab 2005;90:3989-94.
effects seen in traditional cutting cycles that choice, as the body will not “activate” it to 7. Yarrow JF, McCoy SC, et al. Tissue selectivity and
utilized only non-aromatizing AAS. Further, T3 inappropriately, thus the drug of choice potential clinical applications of trenbolone (17beta-
hydroxyestra-4,9,11-trien-3-one): A potent anabolic steroid
its lesser suppression of aromatase activity for bodybuilders is T3. Excess T3 can cause with reduced androgenic and estrogenic activity. Steroids
in tissue means beneficial cellular functions, serious heart rhythm problems and lead to 2010;75:377-89.
and viability is less affected. This includes skin muscle wasting. Further, several amateur and 8. Ma F, Liu D. 17beta-trenbolone, an anabolic-androgenic
steroid as well as an environmental hormone, contributes to
cells, muscle tissue, libido, tendon healing, etc. professional competitors have become lifetime neurodegeneration. Toxicol Appl Pharmacol 2015;282:68-76.
The use of testosterone, trenbolone and dependent on thyroid medication, after they 9. Johnson BJ, Halstead N, et al. Activation state of
likely, stanozolol, promotes the differentiation were unable to restore natural function due to muscle satellite cells isolated from steers implanted with a
combined trenbolone acetate and estradiol implant. J Anim
of precursor cells that can divert into either the suppression that occurs from taking it for Sci 1998;76:2779-86.
fat cells or muscle cells to enter the muscle weight-loss purposes. It is a step that can have 10. Carson P, Hong CJ, et al. Liver Enzymes and
(satellite) cell pool; as well, lipolysis (release serious consequences, even if tolerated well Lipid Levels in Patients With Lipodermatosclerosis and
Venous Ulcers Treated With a Prototypic Anabolic Steroid
of stored fat) is increased.12 Anastrozole may during the cycle. (Stanozolol): A Prospective, Randomized, Double-Blinded,
reduce the influence of estrogens to promote Human growth hormone is often thought of Placebo-Controlled Trial. Int J Low Extrem Wounds 2015;Feb 3.
fat storage. as an anabolic, but in moderate dosing, aids [Epub, ahead of print]
11. de Ronde W, de Jong FH. Aromatase inhibitors in
in releasing stored fat. Fat cells have receptors men: effects and therapeutic options. Reprod Biol Endocrinol
Clenbuterol, Thyroid Hormone and hGH for hGH, and respond by breaking down stored 2011;9:93.
The drugs discussed up to this point serve fat.16 Improved body composition is one of the 12. Gupta V, Bhasin S, et al. Effects of dihydrotestosterone
on differentiation and proliferation of human mesenchymal
mainly to promote muscle mass development most apparent benefits of hGH replacement stem cells and preadipocytes. Mol Cell Endocrinol
and maintenance, while they also reduce fat therapy, and the doses used are similar to that 2008;296:32-40.
cell development and accretion of fat mass. supporting fat loss. 13. Mauriège P, De Pergola G, et al. Human fat cell
beta-adrenergic receptors: beta-agonist-dependent lipolytic
Androgen-based inhibition of glucocorticoid responses and characterization of beta-adrenergic binding
receptor activity also reduces fat gain, Risks of Extreme Dosing sites on human fat cell membranes with highly selective beta
especially in the presence of an aromatase This stack is not dissimilar from that 1-antagonists. J Lipid Res 1988;29:587-601.
14. Huszar E, Herjavecz I, et al. Effects of ketotifen
inhibitor. Now we’ll look at drugs that primarily mentioned by six-time Mr. Olympia Dorian and clenbuterol on beta-adrenergic receptor functions of
serve to promote energy expenditure (calorie Yates in his revelations of preparing for his Mr. lymphocytes and on plasma TXB-2 levels of asthmatic
burning) and release of stored fat. Olympia contests. The cycles used by modern- patients. Z Erkr Atmungsorgane 1990;175:141-6.
15. Barbe P, Larrouy D, et al. Triiodothyronine-mediated
Clenbuterol is an adrenalin-like drug day competitors are much more complex, and up-regulation of UCP2 and UCP3 mRNA expression in
that has a relative specificity for the beta2- dangerous. However, Mr. Yates was known for human skeletal muscle without coordinated induction of
adrenoreceptor. Fat cells have approximately 30 his extremely lean condition, especially for a mitochondrial respiratory chain genes. FASEB J 2001;15:13-15.
16. Berneis K, Keller U. Metabolic actions of growth
percent beta1-adrenoreceptors and 70 percent man with his size. The drugs involve a number hormone: direct and indirect. Baillieres Clin Endocrinol Metab
beta2-adrenoreceptors that can both activate of health and legal risks, and should not be 1996;10:337-52.

36 MD musculardevelopment.com December 2022

EQUIPMENT SPOTLIGHT By Team MD

PANATTA
STANDING
MULTI FLIGHT
Thehe Panatta Standing Multi Flight is a unique machine because it allows selective
stimulation
timulation of different muscle districts, offering advantages in terms of effectiveness and
safety
afety compared to movements performed with free weights; it produces constant resistance
with better muscle activation and greater safety, preventing cheating to complete repetitions.
It also makes it possible to perform exercises with outstretched arms (a more natural position)
andnd to train safely because the load does not gain momentum. With the Standing Multi Flight it
iss possible to perform deltoid raises and crosses for the pectorals and lats at different angles;
the
he tension is constant over the entire ROM, unlike with dumbbells.

In particular, with the

Standing Multi Flight the
user can train:
• Deltoids: can be divided into three
portions with distinct functions that can b
be
trained selectively:

• The front deltoid;

• The lateral deltoid;
• The rear deltoid.

• Pectorals: can be functionally tra

traced
back to distinct portions trainable to Stan
Standing
Multi Flight at different angles.
diSCOVER
ER
MOREE
• Clavicular bundle;
• Sternal bundle;
• Cost-abdominal bundle.

• Back muscles: can be trained

in synergy with the pectorals at a unique
angle, lifting the arms of the machine
above the horizontal and starting from the
upper position with vertical arms until the
hands close down; it is useful in the athle
athletic
preparation of numerous sports such as
swimming, climbing and combat sports.

December 2022 musculardevelopment.com MD 37

NEW COLUMN!
BODY AND MIND
OPTIMIZATION
The Difference Between
Modern Medicine and
Transcend’s Approach
After the pandemic, many are suffering fort to change how patients receive care. extensive evaluation or more testing, you might
from what we call “brain fog” and continue to While modern medicine takes a reactive be subject to an additional charge or a referral
endure symptoms of fatigue and exhaustion approach to the treatment of symptoms, Tran- to yet another provider. Some providers will tell
in our day-to-day lives. After numerous visits scend is taking a proactive approach. We want you, “There is no indication for further testing,
to our primary care and routine bloodwork that to resolve these issues before it even starts. you have no symptoms.” Often, they will even
seemingly always comes back as normal or The bloodwork you receive at your primary say that your symptoms are a cause of ag-
within normal limits, it might be time to learn care office is baseline. This means that it is ing. It is exhausting to jump through all these
more about your options. Did you know that something assessed and determined as a hoops just to learn more about your health as
the bloodwork levels your medical provider part of your coverage as an insured patient by a patient.
assesses at a “normal range” could include your insurance company, not your healthcare Patients at Transcend receive a full com-
ranges of both males and females of all ages, provider. Large insurance companies decide the prehensive bloodwork panel in addition to
healthy or ill? We must conclude that there is national “baseline” and routine assessment of added markers to assess for stress, inflamma-
no such thing as a “normal range” and that we your health and there is always a financial or tion, heart health, insulin resistance and your
cannot measure every human being against a number limitation on how many blood panels adrenal hormones. Our team of healthcare
national or international average. Transcend you can receive annually under that coverage professionals interpret these results based on
acknowledges this issue and is making an ef- plan. Furthermore, if you try to ask for more your symptomology as a patient. A customized
treatment protocol will be customized to your
needs to make you feel like yourself again. At
While modern medicine takes a reactive approach to the Transcend we strive to establish an environ-
ment of transparency for our patients with an
treatment of symptoms, Transcend is taking a proactive ap- open line of communication to someone who
will always be available to answer all your
proach. We want to resolve these issues before it even starts. questions.
To become a patient at Transcend, you
would simply start by filling out our online pa-
tient intake form. You will be contacted by our
Wellness team, and they will give you instruc-
tions on where to go to get your lab work done.
We always start with your bloodwork because
you don’t know what you don’t know. Once
we have your bloodwork results, our team of
healthcare professionals will carefully review
them and interpret them. Your protocol will be
designed to treat every issue that you would
like to address. We don’t just slap a Band-Aid
on the issue, we want to work on rehabilitat-
ing your body to improve your overall health
and wellness so that you feel better and better
every single day for as long as possible. Once
you’ve signed off and agreed to the proposed
treatment, the necessary medications will be
mailed right to your door. You can continue
to communicate with the Wellness team with
any questions and concerns you may have
throughout the entire process.

For more information,

visit transcendcompany.com

40 MD musculardevelopment.com December 2022

 WE DON'T
DO AVERAGE
Are you tired of feeling sluggish? Are you suffering from

START LIVING
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NUTRITION performance By Michael J. Rudolph, Ph.D.
Senior Science Editor

‘ToTal BeasT’
NuTriTioN PlaN:
a Scientific approach
Building beast-like muscle mass requires
a comprehensive nutrition plan that combines
the best anabolic micronutrients with the
right muscle-building macronutrients.
While the hypertrophic response within
muscle is heavily influenced by the three
macronutrients – protein, carbohydrates
and fat – “total beast” nutritional plans go
well beyond macronutrients, incorporating a
plethora of muscle-building compounds that
complement macronutrient intake, particularly
when consumed at the right time relative
to training. This beastly milieu provides
peak energy during your workout as well as
optimal recovery and muscle growth.

Ramp Up Pre-workout Energy

The first critical element of any “total
beast” nutrition plan involves pre-workout
supplement use. Optimal pre-workout
supplementation should pack the muscle with
energy while invigorating the central nervous
system (CNS), providing greater motivation to
get into the gym and pound the weights with
the utmost intensity.
Caffeine use is a great place to start
for any pre-workout supplementation
protocol. That is because caffeine triggers
several mechanisms that enhance exercise
performance, including greater muscular
contraction force, increased cellular energy
production within muscle tissue and
stimulation of the central nervous system
(CNS). While increased contractile forces
and energy production within muscle from
caffeine can improve muscular strength and
endurance, caffeine’s ability to stimulate
the CNS improves exercise performance in
GREGORY JAMES PHOTO

multiple ways. Caffeine activates the CNS

by directly inhibiting the adenosine receptor
in the brain, triggering the release of two
neurotransmitters, dopamine and adrenaline.1
This surge of dopamine and adrenaline amps
up the neurochemical environment within

42 MD musculardevelopment.com December 2022

the brain, reducing fatigue and sluggishness was not fed leucine-rich protein.
for greater concentration and intensity while While the investigation by Walker et al.
training in the gym2, while improving overall showed that protein consumption drove
energy and mood3, making it an ideal pre- muscle protein synthesis, another study by
workout supplement. Moore et al. looked for the optimal amount
Stacking caffeine with the protoalkaloid of protein for greatest anabolic effect on
p-synephrine will give rise to even greater muscle protein. This study confirmed that
energy levels within the muscle cell, protein intake of 20 grams immediately
delivering superior muscular endurance, as after lifting weights induces optimal muscle
p-synephrine also converts glucose and fat protein synthesis in novice weightlifters, with
into energy4 within the muscle cell, just like anything greater than 20 grams increasing
caffeine. In fact, a study by Ratamess et al.5 protein oxidation with no additional muscle-
found that 100 milligrams of p-synephrine building effect.8 Since this study used novice
significantly increased the total number of athletes, the optimal protein consumption for
more advanced athletes should be slightly
lower than recommended in this study, as
another study by Kim et al.9 showed that
‘Total beast’ nutritional muscle protein synthesis in experienced
plans go well beyond strength athletes is more precise after
resistance exercise, supporting lower protein
macronutrients, to requirements for optimal muscle growth.
provide peak energy Taken together, adding high-quality protein
at the correct time to your diet optimizes the
during your workout as anabolic process in muscle tissue, causing
considerable gains in lean body mass.
well as optimal recovery
and muscle growth. Carbs During and After Training
Like protein, carbohydrate intake can also
increase muscle protein levels, supporting
repetitions completed by each test subject greater muscle growth. Carbohydrate intake
during the study, clearly exhibiting an likely accomplishes this by minimizing the
improvement in muscle endurance. For best degradation of muscle protein, both during
results, take 400 milligrams of caffeine one and after weight training, as carbohydrates
hour before your workout, and 100 milligrams can be converted within the muscle cell into
of p-synephrine immediately before hitting energy, turning off the cell’s main energy
the weights! gauge – the enzyme AMPK. When AMPK is
activated by low energy levels, this triggers
Protein for Beast-Like Muscle the breakdown of muscle protein into amino
The accumulation of muscle protein is acids so the amino acids can be converted
another essential factor in any nutritional into energy to replenish cellular energy.
plan, where the goal is to drive beast-like Naturally, the reduction in protein degradation
muscle growth. Muscle protein synthesis can from carbohydrate intake increases muscle
be increased while muscle protein breakdown protein levels, boosting muscle growth.10
can be reduced after consuming the right
type of protein at the best time, highlighting Fat Can Improve Muscle Mass
the need to ingest high-quality protein for While it may seem counterintuitive, fat
maximum muscle growth.6 consumption – like carbohydrates and protein
Protein consumption causes muscle – can also improve muscle mass. That is,
protein accretion, primarily by activating the assuming you don’t consume too much fat
nutrient-sensing molecule mTOR – which and that you consume the right kind of fat
directly cranks up muscle protein synthesis that stimulates production of certain anabolic
in response to protein intake, particularly hormones, imparting greater muscle mass.
after exercise. Several scientific studies Fats, or fatty acids, are carboxylic
highlight the activation of mTOR due to acids with long chains of carbon atoms
protein intake, especially protein laden bonded together. They come in three main
with the branched-chain amino (BCAA) acid forms: saturated, monounsaturated and
leucine. One study by Walker et al.7 found polyunsaturated. Saturated fatty acids contain
that consumption of protein high in leucine no double bonds within their carbon chain,
content shortly after working out increased while monounsaturated and polyunsaturated
mTOR activity for several hours post- fatty acids contain either one or more than
workout, leading to greater muscle protein one double bond, respectively. The double
synthesis relative to an exercised group that bonds within the monounsaturated or

December 2022 musculardevelopment.com MD 43

NUTRITION PERFORMANCE
growth – especially when combined with
the right macronutrient use, as previously
described. In fact, taking the most potent
muscle-building compounds together –
leucine and phosphatidic acid – immediately
after working out, with a good protein source,
will enhance muscular growth to remarkably
high levels.
By itself, leucine has been shown to
directly stimulate muscle protein synthesis12
and inhibit muscle protein breakdown13,
ultimately promoting muscle growth, by
directly activating the nutrient-sensing
molecule mTOR utilizing an insulin-dependent
mechanism. To the contrary, phosphatidic
acid (PA) is a phospholipid found in the cell
membrane involved in many different cell-
signaling cascades – including one signaling
pathway that stimulates muscle growth by
activating mTOR signaling in response to
resistance exercise, without the need for
insulin signaling.14 Consequently, stacking
leucine with PA should synchronously activate
mTOR function, providing exceptional gains in
muscle mass.

References:
1. Zheng X, Takatsu S, et al. Acute intraperitoneal
injection of caffeine improves endurance exercise
performance in association with increasing brain dopamine
release during exercise. Pharmacol Biochem Behav 2014;122,
136-143.
2. Einother SJ and Giesbrecht T. Caffeine as an
attention enhancer: reviewing existing assumptions.
Psychopharmacology (Berl) 2013;225, 251-274.
Building beast-like muscle mass 3. Nehlig A. Is caffeine a cognitive enhancer? J
Alzheimers Dis 2010;20 Suppl 1, S85-94.
requires a comprehensive nutrition 4. Hong NY, Cui ZG, et al. p-Synephrine stimulates
glucose consumption via AMPK in L6 skeletal muscle cells.
plan that combines the best anabolic Biochem Biophys Res Commun 2012;418, 720-724.
5. Ratamess NA, Bush JA, et al. The effects of
micronutrients with the right muscle- supplementation with P-Synephrine alone and in
combination with caffeine on resistance exercise
building macronutrients. performance. J Int Soc Sports Nutr 2015;12, 35.
6. Manders RJ, Koopman R, et al. The muscle protein
synthetic response to carbohydrate and protein ingestion
is not impaired in men with longstanding type 2 diabetes. J
polyunsaturated fatty acids significantly alter acid composition within the cell membrane Nutr 2008;138, 1079-1085.
their chemical structure. markedly stimulated cholesterol transport 7. Walker DK, Dickinson JM, et al. Exercise, amino acids,
and aging in the control of human muscle protein synthesis.
Fatty acids can be incorporated into cell into the testicular cells, producing greater Med Sci Sports Exerc 2011;43, 2249-2258.
membranes, including the cell membrane testosterone levels. This investigation also 8. Moore DR, Robinson MJ, et al. Ingested protein dose
of testicular cells where testosterone is showed that diets supplemented with certain response of muscle and albumin protein synthesis after
resistance exercise in young men. Am J Clin Nutr 2009;89,
produced. When different fatty acids are polyunsaturated fatty acids inhibited the 161-168.
incorporated into the cell membrane, the activity of two crucial enzymes involved in 9. Kim PL, Staron RS and Phillips SM. Fasted-state
difference in their respective chemical testosterone biosynthesis, when compared skeletal muscle protein synthesis after resistance exercise
is altered with training. J Physiol 2005;568, 283-290.
structures changes the behavior of the cell with saturated and monounsaturated fatty 10.Roy BD, Tarnopolsky MA, et al. (1997). Effect of
membrane. For example, previous reports acids. This decreased enzyme activity glucose supplement timing on protein metabolism after
have described the stimulating effect of correlated nicely with an inhibition in resistance training. J Appl Physiol 1985;82, 1882-1888.
11. Hurtado de Catalfo GE, de Alaniz MJ and Marra CA.
certain fatty acids on cholesterol transport testosterone production. Overall, this Influence of commercial dietary oils on lipid composition and
into testicular cells. Since cholesterol is study indicates that a diet enriched in testosterone production in interstitial cells isolated from rat
converted into testosterone in testicular monounsaturated fatty acids stimulates testis. Lipids 2009;44, 345-357.
12.Norton LE and Layman DK. Leucine regulates
cells, greater levels of cholesterol within testosterone production, whereas certain translation initiation of protein synthesis in skeletal muscle
testicular cells generates greater testosterone polyunsaturated fatty acids appear to depress after exercise. J Nutr 2006;136, 533S-537S.
production. A study by Hurtado de Catalfo testosterone production. 13.Kobayashi H, Kato H, et al. Modulations of muscle
protein metabolism by branched-chain amino acids in
et al.11 showed that consuming canola normal and muscle-atrophying rats. J Nutr 2006;136,
and olive oil, which primarily consist of Post-workout Stack for Gains 234S-236S.
monounsaturated fatty acids, altered the The simultaneous ingestion, or “stacking” 14.Aversa Z, Alamdari N, et al. beta-Hydroxy-beta-
methylbutyrate (HMB) prevents dexamethasone-induced
fatty acid composition within the testicular of certain compounds immediately after myotube atrophy. Biochem Biophys Res Commun 2012;423,
cell membranes – and this change in fatty weight training, can further enhance muscle 739-743.

44 MD musculardevelopment.com December 2022

MD SUPPLEMENT REVIEW By Team MD

OUTRIGHT BAR HAS RAISED THE BAR!

®

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Protein bars have come a long way WE’VE RAISED THE BAR!™
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net grams of carbs” on the label, this isn’t
entirely true. In reality, the ACTUAL carbohy-
drate count (including prebiotic fiber) could
be more than 20 grams per bar above the
claim!
That’s up to an additional 80 calories,
for those of you keeping score at home, or
counting your macros. With Outright Bars®,
the days of stomach discomfort and fake
carbs are over.

December 2022 musculardevelopment.com MD 45

MD RESEARCH REPORT By Team MD

BEEF-A-MANIA
For years, bodybuilders and anyone who Beef protein isolate can be a superior
wants to build muscle have been told to protein alternative to other proteins that
consume large amounts of whey protein to promotes lean muscle and strength (Sharp
help them get huge and fuel their physique et al., 2017). Researchers also demonstrated
enhancement goals, and for many good that beef supports mTOR activation relative
reasons. But whey doesn’t work for everyone; to whey protein – a key molecular signal that
in fact, it doesn’t work for a lot of people: increases muscle protein synthesis (Detzel
70% of the population is lactose intolerant, et al., 2015).
and in some regions it’s as high as 80-90%. Sharp et al. also compared the effects of
Those people have problems digesting whey, post-exercise consumption of two servings
and may experience bloating, diarrhea and of beef protein isolate or whey, versus a
abdominal cramps. It’s hard remain focused maltodextrin control, on lean mass and
on your workout when you may have to take strength during eight weeks of resistance
a potty break at a moment’s notice. Is there a training. Researchers found that beef protein
better whey? Absolutely. isolate resulted in greater gains in lean body
Bodybuilders around the world are mass than whey protein isolate, and that
beefing up with CARNIVOR™ Beef Protein beef protein isolate significantly increased
Isolate. With its proven muscle-building CARNIVOR™ Beef Protein Isolate is a strength.
research, CARNIVOR™ is the best lactose- Valenzuela et al. compared the effects of
free alternative to whey. It’s healthier,
game-changer for building muscle. exercise training combined with beef protein,
cleaner and with a better nutritional profile whey protein or no protein supplementation,
with no fat or cholesterol. Just as you able to grab one right out of the gym cooler. on body composition or exercise performance
want your biceps, chest and legs to do, MuscleMeds has expanded the options to and found that beef protein “significantly
CARNIVOR™ has grown over the years, and consumers for CARNIVOR™ RTDs, bringing increased total daily protein intake, lean
it’s become one of the most popular protein the nutritional benefits of beef to the RTD body mass and lower-limb muscle strength.”
brands in the world and is distributed in over category, something other RTDs don’t offer.
60 countries. THE EVOLUTION CARNIVORª
GAME-CHANGER TO BUILD MUSCLE CARNIVORª has become the key
BEEF BUILDS MUSCLE The original CARNIVOR™ Beef Protein to muscle growth for millions of lifters.
We always knew that beef builds muscle. Isolate is a game-changer for building CARNIVOR™ Beef Protein Isolate delivers
The power of beef is not just folklore, as in muscle. CARNIVOR™ has given athletes a all the muscle-building powers of beef and
the story of Milo of Croton, the wrestler in new protein source to reap the benefits of is 350% more concentrated in amino acids
ancient Greece, who was said to consume beef and pack on muscle – as an animal than steak. CARNIVOR™ Beef Protein Isolate
raw bull’s meet in front of his opponent based, lactose-free protein that is more is hydrolyzed for fast absorption so muscle
and drink raw bull’s blood to fortify himself concentrated in amino acids than whey. growth is fueled quickly. The CARNIVOR™
before a match. Beef’s muscle-building
powers are backed by research, and CARNIVOR vs WHEY
CARNIVOR vs WHEY Lower Body Strength
MuscleMeds has created a full line of Body Lean Mass Gains 30
21.3%
CARNIVOR vs WHEY
B a s e lin e

CARNIVOR™ Beef Protein Isolate that puts Total Amino Acid Levels 15
B a s e lin e

the superior muscle-building powers of beef 2.0 x 10

17.5%
to work for you.
20
1.5 x 10 10 6.4%
% C h a n g e fro m

5.5%
% C h a n g e fro m
T o t a l A A AU C

MORE CONVENIENT, LACTOSE FREE 1.0 x10

5
10

MuscleMeds is getting ready to launch .5 x10

.05%
new flavors of CARNIVOR™ RTDs, making 0
0

Beef Protein Isolate more convenient and 0 Maltodextrin Whey Protein CARNIVOR
Whey Protein CARNIVOR
Whey Protein CARNIVOR (Placebo) Beef Protein Isolate Beef Protein Isolate
Beef Protein Isolate
accessible than ever. Research has proven Consumption of 23g CARNIVOR Beef In an 8 week study on trained athletes, the In an 8 week study on trained athletes.
CARNIVOR beef protein isolate group gained The CARNIVOR beef protein isolate group
that a lactose-free RTD option is very much Protein Isolate results in a higher release
of total Amino Acid than 23g Whey Protein more lean body mass than the whey protein gained more lower body strength than
isolate and maltodextrin (placebo) groups. the whey isolate.
in demand by consumers; soon you’ll be concentrate.
+Functional Foods in Health and Disease 2016; 6(10): 612-626. +J Strength Cond Res. 2018 Aug;32(8):2233-2242. +J Strength Cond Res. 2018 Aug;32(8):2233-2242.

46 MD musculardevelopment.com December 2022

line has expanded through the years to nutrition of CARNIVOR™ in a delicious,
include: ready-to-drink shake. Its advanced
CARNIVOR™ MASS is a fast acting, hydrolysis technology provides 40 grams of
clean and highly anabolic gainer† that is muscle building protein per delicious serving
often referred to as “an anabolic superfood” with zero fat, zero cholesterol, zero sugar,
because it is more advanced than typical zero lactose and zero gluten. CARNIVOR™
mass gainers. Each serving has 720 muscle- RTDs are loaded with amino acids from
building calories†, 50 grams of hydrolyzed high-quality beef protein and fortified with
Beef Protein Isolate and insulin optimizers to branched-chain amino acids (BCAAs).
trigger muscle growth.
CARNIVOR™ MASS BIG STEER 1250 is For more information, visit Musclemedsrx.com
a scientifically developed, highly anabolic
mass gainer that is ideal for hard gainers CARNIVOR™ is lactose free,
who struggle to pack on muscle mass. Its
exclusive combination of clinically tested so it’s ideal for people who
CARNIVOR™ hydrolyzed Beef Protein Isolate,
255 grams of fast acting, reactive enhanced
are lactose intolerant or
carbohydrates, insulin optimizers and a can’t digest whey protein.
whopping 1,250 calories creates the ideal
mass-building environment for serious gains! References:
CARNIVOR™ SHRED is the ultimate 1. Does beef protein supplementation improve body
composition and exercise performance? A symtematic review
fat burning and muscle building solution, and meta-analysis of randomized controlled trials. Nutrients,
featuring the incredible power of CARNIVOR™
Beef Protein Isolate and powerful shredding
June 25, 2019.
2. Intake of animal protein blend plus carbohydrate improves MILK IS FOR BABIES …
BEEF BUILDS MUSCLE!
body composition with no impact on performance in endurance
agents such as Super 6-Paradol, green athletes. Randomized controlled trial. International Journal of
tea, yerba mate and green coffee bean. Sport Nutrition and Exercise Metabolism. Sept 1, 2019.
Feel kind of funny 30-60 minutes
3. Jorge Martinez. An unusual case of gynecomastia
CARNIVOR™ SHRED helps activate brown associated with soy product consumption. Endocrine Practice, after drinking your whey protein shake?
adipose tissue (BAT) and boosts your May 2008. vol 14. If digestive problems such as bloating,
4. Matthew H Sharp, et al. The Effects of Beef, Chicken, or
metabolism to get you ripped. Whey Protein After Workout on Body Composition and Muscle abdominal cramps, gas, diarrhea, nausea,
CARNIVOR™ LEAN MEAL provides high- Performance. J Strength Cond Res 2018, Aug;32(8):2233-2242. an urgent need to go to the toilet, lower
5. Pedro L Valenzuela, et al. Does Beef Protein
protein, clean and quick performance nutrition Supplementation Improve Body Composition and Exercise belly pain and constipation ring a bell,
in the convenience of a lactose-free RTD. Performance? A Systematic Review and Meta-Analysis of you could be among 75% of people with
These shakes are made from whole food Randomized Controlled Trials. Nutrients 2019, Jun 25;11(6):1429.
lactose intolerance – a digestive disorder
6. Everson A Nunes, et al. Systematic review and meta-
sources such as USDA beef-inspected beef analysis of protein intake to support muscle mass and function in caused by the inability to digest lactose,
protein, white potatoes and sweet potatoes. healthy adults. J Cachexia Sarcopenia Muscle 2022, Apr;13(2):795- the main carbohydrate in dairy products. If
810.
CARNIVOR™ LEAN MEAL is the perfect meal 7. Bailey HM et al. Most meat products have digestible you’re a lifter drinking whey protein shakes
to help you build a lean, muscular physique indigestible amino acid scores that are greater than 100, but and experiencing digestive problems after
processing may increase or reduce protein quality. British Journal
and perform at your peak, with 340 nutrient- of Nutrition, Feb. 24, 2020. consuming dairy, that’s a huge reason to
dense calories with 40 grams of protein, 40 8. Matthew Sharp, et al. The effects of beef protein isolate switch to lactose-free CARNIVOR™ Beef
grams of carbs and zero fat. It’s sugar, lactose and whey protein isolate supplementation on lean mass and
Protein Isolate. CARNIVOR™ puts to work
strength in resistance trained individuals - a double blind,
and cholesterol free. CARNIVOR™ LEAN MEAL placebo controlled study. J Int Soc Sports Nutr 2015; 12(Suppl the proven muscle-building powers of
is hands down the cleanest meal replacement 1): P11. beef with a better nutritional profile than
9. René Koopman, et al. Ingestion of a protein hydrolysate is
on the market! Loaded with 2.5 grams of accompanied by an accelerated in vivo digestion and absorption whey – and it won’t wreak havoc in your
creatine plus BCCAs. rate when compared with its intact protein. Am J Clin Nutr 2009, gastrointestinal tract if you’re lactose
Jul;90(1):106-15.
CARNIVOR™ RTD allows you to enjoy 10. https://www.healthline.com/nutrition/lactose-intolerance- intolerant.
the great taste and quality muscle-building 101#symptoms Lactose intolerance happens if your
body doesn’t make enough of the enzyme
lactase, which you need to digest lactose.
The problem, for many, is a deficiency in the
enzyme lactase. It’s not a problem when
you are born; lactose is found in breast milk,
and almost everyone is born with the ability
to digest it. When you’re a baby, your body
has more lactase and is more capable of
breaking it down. As you get older, you lose
the ability to digest lactase, which creates
problems for many people. For lifters who
want to build muscle or anyone who can’t
tolerate whey protein, CARNIVOR™ Beef
Protein Isolate is the answer.

December 2022 musculardevelopment.com MD 47

MD SUPPLEMENT REVIEW By Bryan Hildebrand

PRECISION™
PRECISION PROTEINª
• 100% Hydrolyzed Whey Protein for
Immediate Amino Acid Absorption†
• Embedded Enzyme Technology™
(EET) for Increased Leucine Peptide
Induced Anabolism†

PROTEIN
• Increased Hypertrophic Growth and
Protein Synthesis†
• Upregulation of the mTOR Signaling
Muscle Building Pathway†
• Enhanced Bioavailabili‫ ﬚‬and Uptake
of BCAAs and EAAs†

Hitting your daily protein intake need is

easier than ever thanks to endless options
of animal and vegetarian protein powders
available. Whether you are looking to add
protein between meals, getting those extra
protein calories in the middle of the night or
to make travel a bit easier, powdered proteins
have been the savior of many athletes for
years. This is why so many people turn to a
powdered protein supplement, as it’s much
easier to drink a shake for a quick 25-50
grams of protein while on the run during our
hectic lives.
Of course, we know not all proteins are
equal. Varying amino profiles or simply how a
protein is processed to a consumable product,
new science is emerging that shows that not
all proteins are not the same. A recent study
has reinforced what many bodybuilders and
athletes have long believed; if you aren’t
using a whey-based protein supplement, but
instead use a plant-based protein, you are
simply not maximizing a potential for amino
acid profile or digestibility. The reason behind
whey’s superiority all comes down to amino
acid content. Every protein is comprised of long
amino acid chains, yet each type of protein
offers different amounts of aminos, such as
the all-important L-leucine. Whey contains EET-based Precision Protein™
the highest amount of this powerful branched-
chain amino acid, which is why many associate offers increased lean muscle
it with offering the largest degree of muscle building and enhanced weight loss
growth possible. and lose more weight, whey is the best option
Just how much more L-leucine is there in better than literally every other available. If you want to maximize those
whey than something like wheat, pea or soy protein option available. results, the most effective protein available is
protein? How about a whopping 50% more! Precision Protein™ with EET™. In addition, Hi-
This means a whey protein that has more completely changes the way protein behaves Tech has sorted FOURTEEN of the best tasting
L-leucine is going to help provide better results in your body. It works by seeking out specific flavors in 2- and 5-pound containers available
than a whey protein that has lower levels. points in the long amino acid chains that anywhere. From Vanilla to Blueberry Muffin,
It is said that whey is whey is whey when make up the protein itself, and hydrolyzing ‘Smores, Cinnamon Cereal Crunch, Neapolitan
comparing concentrate, isolate and hydrolysate (or breaking them down) in specific parts to and Orange Creamsicle.
whey proteins, and they should all have just increase the release of Leucine Peptides. By
about identical L-leucine and amino acid increasing the amount of Leucine Peptides For more information, visit https://hitechpharma.
content. EET-based Precision Protein™ offers found in whey, the body responds by seeing a com/products/precision-protein
increased lean muscle building and enhanced significantly larger increase in muscle protein
†These statements have not been evaluated by
weight loss better than literally every other synthesis, mTOR (mechanistic target of the Food and Drug Administration. This product is
protein option available. rapamycin) and PGC-1a4, all of which lead to not intended to treat, cure, diagnose, or prevent any
Precision Protein™ comes with a never- faster muscle growth, quicker strength gains, disease. This product should not be used in place of or
before-seen enzyme known as Embedded and ultimately better results! as a substitute for recommendations by your healthcare
Enzyme Technology™ or EET™, which Simply put, if you want to gain more muscle professional.

48 MD musculardevelopment.com December 2022

SUPPLEMENT PERFORMANCE By Rick Collins, Esq., CSCS, FISSN

COULD KRATOM
BE AN ANSWER
Q :
TO THE OPIOID CRISIS?
Why is the government cracking
down on kratom if this herb might
a classification for substances with no medical
value. Presently, the DEA has listed kratom as
and urging further study, stressing that if
kratom is banned “thousands of former opioid
help opioid addicts? a drug of concern5 (but has backtracked, for users will be at risk of returning to high-

A : As you may have heard, FDA issued

an import alert on December 20, 2016,
calling for detention without physical
now, on its plans to place kratom temporarily in
Schedule I after public outcry).
However, not everyone agrees that kratom
risk opioid use and may add to our nation’s
opioid overdose epidemic.”8 Even members
of Congress have come out in public defense
examination of dietary supplements and is deadly or even dangerous. The herb has of the herb, urging the FDA to reconsider its
bulk dietary ingredients that are or contain been used safely by people in Southeast Asia condemnation.9
kratom (Migranyan speciosa).1 Kratom for centuries, and there are an estimated 3 to Given that millions of Americans already
supplements contain the leafy material 5 million U.S. kratom users, many of whom appear to be using kratom with relatively
from a tropical tree native to Southeast use it in food or beverage form for health few adverse issues (notwithstanding the
Asia, and the FDA’s alert acknowledges and well-being such as increased alertness, FDA’s position), the best approach might be
that kratom is a botanical that qualifies as a better mood, sleep aid and pain relief. Others to vigorously study the herb’s effects and
dietary ingredient under the law. However, are using it as an alternative to prescription potential, while permitting consumer access
the FDA says that kratom is a “new dietary opiates, and in some cases as a treatment under the FDA’s regulatory oversight of dietary
ingredient for which there is inadequate for opioid addiction (check out filmmaker supplements (which includes strict adherence
information to provide reasonable to good manufacturing practices and quality
assurance that such ingredient does not control testing). Let’s see what the science
significant
present a signifi cant or unreasonable risk of says, rather than following the FDA’s current
illness or injury.” path that drives kratom use underground,
The FDA claims that “the scientific creating a black market of potentially
literature disclosed serious concerns substandard or tainted products.10 With
regarding the toxicity of kratom in the severity of today’s opioid crisis, finding
multiple organ systems. Consumption of natural alternatives to pain and new addiction
kratom can lead to a number of health treatments is an urgent issue. If kratom turns
impacts, including respiratory depression, out to be an answer, Big Pharma’s sales losses
nervousness, agitation, aggression, would be the public’s gain.
sleeplessness, hallucinations, delusions,
tremors, loss of libido, constipation, skin Chris Bell’s awesome documentary, “A Leaf of Rick Collins, Esq., CSCS [https://rickcollins.com/]
is the lawyer who members of the bodybuilding
hyperpigmentation, nausea, vomiting, and Faith”).6 Although the FDA claims there is no community and dietary supplement industry turn to
severe withdrawal signs and symptoms.” reliable evidence to support kratom’s use as when they need legal help or representation. [© Rick
In February 2018, FDA Commissioner such a treatment, anecdotal reports suggest Collins, 2022. All rights reserved. For informational
Scott Gottlieb, M.D., issued a statement the FDA may have it wrong – at least enough purposes only, not to be construed as legal or
medical advice.]
about the “presence of opioid compounds to warrant serious study. As for the claimed
in kratom, underscoring its potential for deaths from kratom use, one expert noted, “In References:
1. www.accessdata.fda.gov/cms_ia/importalert_1137.html
abuse.”2 Following up on his earlier warning reality, the FDA has identified 44 case reports 2. www.fda.gov/NewsEvents/Newsroom/
about the “deadly risks associated with worldwide over more than a decade; all but PressAnnouncements/ucm595622.htm
kratom,”3 he assured that the agency’s one involved consumption of other drugs or 3. www.fda.gov/NewsEvents/Newsroom/
PressAnnouncements/ucm584970.htm
actions are “rooted in sound science and are substances that can be causative in a fatality. 4. www.drugabuse.gov/publications/drugfacts/kratom
in the interest of protecting public health.” These ‘findings’ make it unclear if kratom is 5. www.dea.gov/druginfo/factsheets.shtml
He cited 44 reported deaths associated responsible for [even] one death, much less 6. www.facebook.com/ALeafOfFaith
7. http://thehill.com/opinion/healthcare/395944-heres-
with the herb. The National Institute on any other. To get some perspective, compare why-we-must-continue-to-study-kratom-and-other-opioid-
Drug Abuse says that two compounds in that one case over more than a decade to the like-drugs
kratom leaves, mitragynine and 7-alpha- 115 deaths each day in the U.S. from opioid 8. https://docs.wixstatic.com/ugd/9ba5da_b39467484a04
41e392451a30150c7a87.pdf
hydroxymitragynine, interact with opioid overdoses.”7 9. https://polis.house.gov/uploadedfiles/kratom_fda_
receptors in the brain and can cause opioid- On June 21, 2018, nine scientists delivered health_advisory_letter.pdf
like effects that might cause dependence.4 a letter to congressional leaders condemning 10. FDA’s recent kratom recalls due to possible
salmonella contamination underscore the risks of driving
The FDA’s position supports the DEA making the FDA’s recommendation to schedule use toward an unregulated black market, rather than
kratom into a Schedule I controlled substance, kratom as a Schedule I controlled substance regulating kratom as a supplement.

50 MD musculardevelopment.com December 2022

MD SUPPLEMENT REVIEW By Team MD

REDCON1
ENERGY
High-Performance
h-Performance
Energy
nergy Drink
Perform
m at Your Highest Stateª
We all have those
hose days when our energy levels are lagging
and we need an extra “boost” to kick things into a higher gear.
Whether it’s to crush
rush it at the gym for the best workout possible
or be on top of your game for an important business
meeting,
ng, REDCON1 ENERGY should be part of your
nootropics
ropics plan for improved energy and to increase
focus
us and concentration.
With its striking limited edition Vice City series
packaging,
ackaging, REDCON1 ENERGY is sure to catch your
eye.
ye. The mouthwatering Sour Peach Rings flavor
will
ill overwhelm your tastebuds as the ingredients
engulf
ngulf your body and mind. REDCON1 ENERGY
hass everything you could want in an energy drink,
including
uding 200 milligrams of natural caffeine from
greenn coffee beans to get you going, in addition to:
• 2000 milligrams of Alpha GPC
• 1 Gram
ram of L-carnitine
• 1 Gram
ram of Taurine
• Vitamins
amins B6, B12 and B5
You will savorr the crisp, clean taste and the rejuvenating
ingredients in REDCON1
EDCON1 ENERGY, which will enable you to
perform at The Highest State of Readiness – which is literally
what REDCON1 means. In the U.S. military, the term REDCON
is short for Readiness
iness Condition and is used to refer to a unit’s
readiness to respond
pond to and engage in combat operations.
There are five REDCON
EDCON levels, the highest being REDCON-1
meaning full alert;rt; a unit ready to move and fight. REDCON1
ENERGY is just what you need to perform at your highest state
no matter where life takes you.
For more information,
tion, visit redcon1.com

REDCON1 ENERGY
• 200mg Natural Caffeine
• Boosts Mood
• Increases Focus and Concentration
• Supports Metabolism
• ZERO Sugar, Calories and Artificial Colors per can

The above statements

ments have not been evaluated by the U.S. Food and
Drug Administration.
n. This product is not intended to diagnose, treat, cure or
prevent any disease.
e.

52 MD musculardevelopment.com December 2022

COMPANY SPOTLIGHT By Team MD

Olympia Champions
Train With Schiek
The Gold Standard of Workout Gear
There is new energy and excitement as this
year’s Olympia Weekend returns to the Las
Vegas strip December 15-18, and nearly every
part of the Olympia experience has received an
infusion of energy, excitement and upgraded
production value. One thing that has remained
constant among Mr. Olympia champions and
the world’s top bodybuilders is that they all
continue to use Schiek lifting belts and workout
gear as they train on the road to victory.

What the Pros Wear

Schiek has long been the preferred
brand of lifting belts, gloves and other
accessories among Olympia champions,
top pro bodybuilders and athletes, including
multiple Mr. Olympia winner Big Ramy; 2019
Mr. Olympia Brandon Curry; four-time Mr.
Olympia Jay Cutler; seven-time Mr. Olympia
Phil Heath; Latorya Watts, two-time Ms.
Figure Olympia and three-time Arnold Sports
champion; Cydney Gillon, five-time Ms. Figure
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gym to build his massive physique.
“Schiek makes the best of the best in lifting
belts, gloves, straps, wraps, sleeves and “Schiek makes the best of the best in lifting belts,
more!” Big Ramy said proudly.
Big Ramy uses Schiek’s versatile 1900 gloves, straps, wraps, sleeves and more!” -Big Ramy
Ultimate Grips, which can be used for both
pulling and pushing exercises and act as a explained, “You need the best lifting belts and one of the most successful and respected
lifting strap, grip pad and wrist support all wraps to get the most from your workouts. bodybuilders of all time, and he remains a
in one. He also wears a 2006 Digi Camo Schiek provides me with the best workout gear sterling ambassador for the sport. During the
Lifting Belt, which features Schiek’s three in the business as I train and compete at the 2021 Mr. Olympia, Jay was inducted into the
patents including a one-way Velcro closure, highest level with the best bodybuilders in the International Sports Hall of Fame. Through
a downward angle to fit the natural shape of world. The only lifting products and belts that I Jay’s long career, Schiek has been by his side,
your back, and a hip and rib contour for added use are from Schiek.” as has been the case for many other athletes.
comfort. The lifting belts come with a two-year Seven-time Mr. Olympia Phil Heath agrees. “Schiek products are a cut above the rest,”
warranty and are proudly made in the USA. “I can’t help but get excited when I wear Schiek Jay said, and he encourages everyone to “train
Brandon Curry has been using Schiek because it’s a really a brand that carries the with the best quality gear.”
products since the beginning of his standard of stability, innovation and toughness With Olympia Weekend approaching, Jay
bodybuilding career, and with good reason: all while keeping me looking cool in the gym,” added: “It’s such an honor to represent Schiek
“They produce nothing but great quality Phil said. “The Gift” only uses Schiek products Sports. We’re carrying on a proud tradition in
products that get the job done,” he said. because, as he says, “There is no substitution the Mr. Olympia contest.”
“When you are Mr. Olympia you are training for greatness.”
and competing at the highest level,” Brandon Four-time Mr. Olympia Jay Cutler is For more information, visit www.schiek.com

54 MD musculardevelopment.com December 2022

 World’s Best Workout Gear!

“Schiek products are “Wear what “The superior quality “I’ve been using Schiek “There is no substitution “If you want to be the “Quality, comfort and “Thanks to Schiek and
a CUT above the rest. Champions wear! & ultimate support are products since the very for greatness which is best, you gotta wear support are the reasons their superior quality, I
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quality gear!” Lauralie Chapados, I choose the Schiek for a reason! They hardcore workouts! “ Angelica Teixeira, Only the best!” Roelly Winklaar,
Jay Cutler, 2022 Ms. Bikini brand.” produce nothing but Phil Heath, 2x Ms. Bikini Janet Layug, IFBB Pro
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Mr. Olympia 2x Ms. that get the job done!” 2011-2017 2x Ms. Bikini Olympia Olympia
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MD SUPPLEMENT REVIEW By Team MD

Your Kratom ™

Is Gaining Momentum
As researchers continue to identify natural Kratom™ (www.yourkratom.com), whose have grown to love. Available in a 15ml bottle,
and powerful ways to support muscle growth customers are reporting unique fitness and My45 is over 20 percent stronger than similar
and recovery, one herbal discovery has been physique-building benefits. products on the market today. Rediscover 45 in
gaining momentum. Users of the herbal extract a brand new way!
kratom have been reporting benefits that are ALL-NATURAL INNOVATIONS MyCalm is formulated using proprietary
helping athletes take their training to another Your Kratom™ was formed by a group of ingredients in combination with one of Your
level. Kratom users are taking advantage of kratom industry veterans. After years behind Kratom’s most soothing extracts. There is no
unique properties that amplify the all-impor- the scenes, the group wanted to become the reason to experience the pressure when you
tant mind-muscle connection. first kratom company to truly bring kratom can experience MyCalm. The 2-ounce bottle is
Many of the world’s top athletes have to the mainstream market – and bring the the perfect amount for most to experience its
discovered kratom, including IFBB Professional knowledge, experience and expertise the leaf essence two or three times, or maybe you want
bodybuilder Breon Ansley, winner of two Mr. deserves. to deepen the experience all at once. Sunrise to
Olympia titles in the Classic Physique Division. The group spent years developing the first sunset, the MyCalm choice is up to you!
“The most important element of kratom is to generation of extracts and learning a lot about MyBliss is perfectly formulated to capture
find a brand that utilizes premium and pure kratom and its compounds. This allowed them the energy of a wonderful feeling. Whether you
extracts to maximize its overall benefit. Your to create and bring to market the second gener- are taking a leisurely walk in a warm summer
Kratom’s line of products is extremely high in ation of products at Your Kratom™ and change rain, holding hands with your loved one while
quality,” Breon said. the way the product was marketed, produced gazing into a glowing fire, or jumping out of
Kratom products are made from the leaves and used. The product line is ever-growing a plane with a group of friends at 15,000 feet
of the kratom tree, an evergreen species found to bring you market-leading, passion-fueled, and spiraling through the air, whatever your
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The above statements have not been evaluated by

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Kratom users are

taking advantage of unique
properties that amplify the
all-important mind-muscle
connection.
56 MD musculardevelopment.com December 2022
MUSCLE GROWTH UPDATE By Michael J. Rudolph Ph.D.
Senior Science Editor

BEST SQUAT WORKOUT

FOR STRENGTH:
Heavy Weight vs. Lighter Loads to Failure

Most powerlifters, whose

primary goal is to get stronger,
perform high-intensity
training using 85 percent to
95 percent of their 1RM for
three to five repetitions.
The squat is the best leg-developing within the repetition range four to 12 is usually most powerlifters – whose primary goal is
exercise because of its remarkable capacity employed to preferentially stimulate muscle to get stronger – characteristically perform
to simultaneously activate most of the hypertrophy. Heavier weights augment high-intensity training using 85 percent
major muscle groups within the lower body, strength principally by inducing greater to 95 percent of their 1RM for three to five
generating tremendous muscle growth and neuromuscular activation of fast-twitch repetitions, while most bodybuilders utilize
strength. While all of the muscle-building muscle fibers, which contract more quickly lighter weights in the 75 percent to 85 percent
capabilities from squatting are fantastic, than slow-twitch muscle fibers, producing range of their 1RM, usually for eight to 12
there has been some uncertainty about what more power. repetitions.
training protocol elicits maximum strength The increased activation of fast-twitch
gains while performing the squat. One of muscle fibers from high-intensity training Greater Muscle Activation
the more complex, yet seemingly simple, ultimately leads to greater strength gains. A key element required for improved
questions asked when assessing the capacity On the other hand, higher-volume training strength arises from an enhanced capacity to
of a certain training approach to build strength more specifically amplifies muscle growth, in swiftly activate muscular contraction. It has
is simply how many repetitions should be large part by increasing muscle time under been well documented that lifting heavier
performed and at what intensity level. tension, which increases metabolic stress – loads increases the ability to recruit, or
encouraging muscle hypertrophy. activate, muscular contraction, demonstrating
Training for Size vs. Strength Several studies highlight the one of the pivotal mechanisms triggered by
The typical training approach for maximal aforementioned differences in training heavier loads that more effectively promotes
squat strength utilizes approximately 80 to outcomes, pointing out that training strength gains.2,3 On the contrary, other
90 percent of your one-repetition maximum prescriptions for hypertrophy differ studies have also shown increased levels of
(1RM) within the repetition range of two to considerably from those that preferentially muscle activity can be caused while using
five, while using 75 to 85 percent of your 1RM boost strength.1 In fact, as a proof of principle, lighter weights and more repetitions.4,5

58 MD musculardevelopment.com December 2022

 The rise in muscle activity triggered right after performing the squat with 70 and
while using lighter weights with more 90 percent of their 1RM to failure. This was
repetitions has been attributed to the done with no rest between any of the sets,
sequential activation of additional muscle to maximize muscular fatigue and hopefully
tissue that occurs in order to sustain induce greater muscular activity. The data
muscular contraction throughout the entire showed that using the drop set method to pre-
lift as muscular fatigue accumulates. As a fatigue the muscle did not increase muscle
result, the larger amount of muscle activity activity above the levels seen when simply
brought on by the use of lighter loads and performing a set to failure using the same 50
higher repetitions could potentially lead to percent of the 1RM.
comparable gains in strength that are seen Altogether, these results confirm the
when using heavier weight. However, the previously held belief that greater muscle
relative increase in muscle activity when activity occurs with use of heavier weights,
performing more repetitions with lighter and the addition of pre-fatigue methods such
resistance is still unclear, when compared to as drop set does not lead to greater muscle
the use of heavier resistance. Thus, the ability activity during subsequent low-intensity
of this training approach to boost strength has training.
remained undefined.
Since muscular fatigue brought on Building Muscular Strength
by higher-repetition training induces the In conclusion, heavy resistance training
activation of additional muscle tissue in alone is still one of the most effective ways to
a compensatory way, perhaps training trigger muscle activity and bolster strength.
techniques that pre-exhaust the muscle more Moreover, despite other training methods
extensively – such as drop sets, which use that successfully incorporate the use of light
heavier weight to induce greater muscular weights while bolstering considerable gains
fatigue, followed immediately by lighter- in strength, the use of pre-exhaust training
weight training to failure – may trigger an methods at high intensity levels, combined
even larger amount of muscle activation, with high-repetition training at light loads,
ultimately generating more muscle activity does not produce the desired effect of
that further augments strength improvement. increased muscular contractility – meaning
this approach will likely be unsuccessful at
Use Heavier Weights boosting any significant amount of muscular
Researchers wanted to investigate strength.
whether higher-repetition training with
lighter weights alone could induce similar, For most of Michael Rudolph’s career he has been
engrossed in the exercise world as either an athlete (he
or greater muscular activity, than heavy played college football at Hofstra University), personal
resistance training can. To this end, a study trainer or as a research scientist (he earned a B.Sc. in Exercise
by Looney et al.6 looked at the muscle Science at Hofstra University and a Ph.D. in Biochemistry and
Molecular Biology from Stony Brook University). After earning
activity of two major muscles within the his Ph.D., Michael investigated the molecular biological
upper leg, the vastus lateralis and the vastus effects of exercise as a fellow at Harvard Medical School and
medialis, while 10 young men with extensive Columbia University. That research contributed seminally to
understanding the function of the incredibly important cellular
training experience performed the squat energy sensor AMPK – leading to numerous publications in
to their maximum amount of repetitions, peer-reviewed journals including the journal Nature. Michael
with an increasing load level of 50, 70 or 90 is currently a Senior Scientist working at the New York
Structural Biology Center where he investigates the molecular
percent of their respective 1RM. The results nature of human illness and disease.
demonstrated that muscle activity in both
References:
muscle groups was significantly greater 1. Masuda K, Choi JY, et al. Maintenance of myoglobin
when performing 90 percent of their 1RM to concentration in human skeletal muscle after heavy
muscular failure, compared to when they resistance training. Eur J Appl Physiol Occup Physiol 1999;79,
347-352.
performed the squat at 50 and 70 percent 2. Duchateau J and Hainaut K. Training effects of sub-
of their 1RM, also to muscular failure. maximal electrostimulation in a human muscle. Med Sci
Training at 70 percent of their 1RM resulted in Sports Exerc 1988;20, 99-104.
3. Pucci AR, Griffin L and Cafarelli E. Maximal motor unit
significantly greater recruitment than training firing rates during isometric resistance training in men. Exp
at 50 percent of their 1RM. Physiol 2006;91, 171-178.
To further investigate whether higher- 4. Hassani A, Patikas D, et al. Agonist and antagonist
muscle activation during maximal and submaximal
repetition training with lighter weights isokinetic fatigue tests of the knee extensors. J Electromyogr
combined with drop sets could induce Kinesiol 2006;16, 661-668.
muscular activity comparable to heavy 5. Pincivero DM, Aldworth C, et al. Quadriceps-hamstring
EMG activity during functional, closed kinetic chain exercise
resistance training alone, Looney et al. looked to fatigue. Eur J Appl Physiol 2000;81, 504-509.
at the muscle activity of the same upper 6. Looney DP, Kraemer WJ, et al. Electromyographical
leg muscles, while subjects performed the and Perceptual Responses to Different Resistance
Intensities in a Squat Protocol: Does Performing Sets
maximum amount of repetitions in the squat to Failure With Light Loads Recruit More Motor Units? J
with a light load (50 percent of their 1RM) Strength Cond Res 2015. [Epub, ahead of print]

December 2022 musculardevelopment.com MD 59

MD SUPPLEMENT REVIEW By Team MD

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60 MD musculardevelopment.com December 2022

 GOLIATH LABS PREMIUM
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MD SUPPLEMENT REVIEW By Team MD

BLACKSTONE LABS ™ CREATINE

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exercise or weight training will improve athletic

universe all the time, but few have made the Research has demonstrated that using performance and quicken recovery time during and
lasting impact that creatine monohydrate creatine enhances strength, speed and after exercise.
has since its arrival in the 1990s. Creatine even endurance. Most important for the
revolutionized the supplement industry bodybuilding community is creatine’s ‘GOLD STANDARD’
and has been proven by research to be ability to increase lean muscle mass and Creatine monohydrate is the “gold standard”
safe and effective and the “real deal” as a muscle hypertrophy. The combination of form of creatine, and creatine monohydrate
muscle-building and performance-enhancing creatine, carbohydrate and protein is an supplementation is the most scientifically
supplement that nearly all athletes should essential component of any mass-building researched form of creatine, safe and very effective
use. Looking to take your workouts up a routine. Increasing creatine stores through for bodybuilding and sports performance.
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supplementation regimen. glycogen storage and respiratory efficiency. person can take 5 grams of creatine daily; it’s
Blackstone’s Creatine Monohydrate is a Blackstone™ Labs’ Creatine Monohydrate suggested you take Creatine Monohydrate post-
muscle cell volumizer and recovery agent (5g) is used in muscle tissue for the production workout. Creatine Monohydrate is safe and offers
that is part of Blackstone Labs’ Core Series. of phosphocreatine, a factor in the formation many potential benefits for men and women of a
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Creatine Monohydrate is formulated to provide body. Research suggests that implementing As a dietary supplement, mix one (1) serving
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The above statements have not been evaluated by the U.S.

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diagnose, treat, cure or prevent any disease.

62 MD musculardevelopment.com December 2022

 Andrew Jacked and BSN:
THE ULTIMATE POWER STACK
Andrew Chinedu, also known as Andrew Post-workout: Premium Protein
Jacked, is one of the hottest and most SYNTHA-6®
promising IFBB Pros of 2022 who earned the SYNTHA-6® is an ultra-premium protein
title “Rookie of the Year” after winning the powder that promotes muscle protein
Texas Pro and Arnold UK. Andrew started the synthesis and recovery support, with 22
year off as an amateur and will make his Mr. grams of protein per serving and one of the
Olympia debut this month. Andrew is one of best-tasting proteins on the market.
the most genetically gifted bodybuilders that Each serving of SYNTHA-6® provides a
we’ve seen in many years! He has an amazing 22-gram protein matrix consisting of whey
future ahead of him. While many supplement protein concentrate, whey protein isolate,
companies knocked on Andrew’s door and calcium caseinate, micellar casein, milk
wanted to sponsor him, for Andrew the choice protein isolate and egg albumin.
was obvious as he had been using BSN’s SYNTHA-6® mixes like a
products for years. The first protein Andrew delicious milkshake and is designed for
ever used was SYNTHA-6® and as Andrew put any individual who wants to supplement
it, “I fell I love with it.” So it was a natural fit their daily protein intake. No matter the
for Andrew to represent BSN, a global leader goal, SYNTHA-6® delivers an unbeatable
in sports nutrition that previously sponsored milkshake-like experience. Available in over 10
eight-time Mr. Olympia Ronnie Coleman, decadent flavors.
2019 Mr. Olympia Brandon Curry and Roelly When BSN reached out to Andrew, “I told • Best-testing Protein on the Market
Winklaar. them I’ve been using their products for years. • 22 Grams of Ultra-premium Protein Matrix
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“The first protein I took was SYNTHA-6®, whatever. And I said, if you want, I can show • Use Anytime Day or Night
and I fell in love with it, because my stomach you my kitchen.”
is so sensitive. I only go with things that go For more information, visit gobsn.com
well with my stomach. I experienced bloating ANDREW’S FAVORITE STACK Instagram @andrewjacked
and gas from other proteins.” Pre-workout: five minutes of meditation
The above statements have not been evaluated
Andrew told MD that while he received and 30 minutes of stretching and warm-up.
by the U.S. Food and Drug Administration. This
many offers from supplement companies that product is not intended to diagnose, treat, cure or
wanted to sign him, he partnered with BSN Intra-workout: AMINOx® EAAs prevent any disease.
because he was already using their products AMINOx® EAAs contains 10 grams of all
and was very satisfied with them. While some 9 essential amino acids. It’s is a precision-
of the offers were quite interesting, Andrew engineered formula for muscle protein
said, “It’s not about the money for me. I listen synthesis, recovery and endurance that is
to my heart.” Ph.D.-formulated to mimic the amino acid
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ANDREW PARTNERED WITH Every serving features a balanced 1:1 ratio
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BSN BECAUSE HE WAS you more of what you need to support muscle
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ALREADY USING THEIR Available in 5 flavors.
• 10 Grams of Essential Amino Acids Per
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Isoleucine, Valine)
NOT ABOUT THE MONEY FOR • 1:1 BCAA to Other EAAs
• Zero Sugar
ME. I LISTEN TO MY HEART.’ • Caffeine Free

64 MD musculardevelopment.com December 2022

 A GLOBAL LEADER
IN SPORTS NUTRITION
Bio-Engineered Supplements and
Nutrition, Inc. (BSN®) was founded in
2001 and since then has become a
global leader in the sports nutrition
marketplace through relentless
dedication to creating dynamic,
cutting-edge, and result-producing
products. BSN® products and the brand
itself have won more than 35 sports
nutrition awards over the course of the
last six years, more than any other
company in the industry. This legacy of
performance has created tremendous
brand awareness and loyalty for the
company, building a faithful following
of consumers, athletes and fans in the
process.
BSN®’s reach and exposure are
truly global, with products shipped
to over 40,000 retailers nationally
and distributed in over 90 countries
worldwide. Its diverse product line
has always produced results among
the company’s core demographic;
however, the majority of its products are
multi-functional enough that they offer
applications for a myriad of lifestyles
and consumer types, setting BSN®
apart from a number of its competitors.
Given this potential for tapping into
broader markets, BSN® is committed
to bringing top-of-the-line nutritional
supplementation and beverages to
a mass audience through broadened
distribution channels and innovative
partnerships.

‘I’VE PUT IT OUT THERE ON YOUTUBE THAT BSN

THIS PAGE: JEFF BINNS PHOTOGRAPHY

PROTEIN IS WHAT I USE FOR MY PANCAKES

AND WHATEVER. IF YOU WANT, I CAN SHOW
YOU MY KITCHEN.’

December 2022 musculardevelopment.com MD 65

 By RON HARRiS

As we are now just weeks away from the 2022 Mr. Olympia, the general consensus among
the fans and experts alike seems to be that two-time and reigning champion Big Ramy is
on track to three-peat and earn his third consecutive title. As we will see, it’s not only the
“Dream Team” of Chad Nicholls and Dennis James in his corner that’s given Ramy a massive
advantage over the rest of the esteemed field, but instead a total change in his mindset and
attitude that have created a situation where at least for now and this year, barring catastrophe,
Big Ramy is unbeatable.

2021, and Chinks in the armor Were Visible

Last year was a rough one for Mamdouh Elssbiay aka Big Ramy. Although he had become
Mr. Olympia in 2020 after switching coaches to Chad Nicholls and spending the final eight
JASON BREEZE

weeks leading up to the show training in Arizona under the watchful and merciless eye of his
good friend Dennis James, he was going through “personal problems” that have still never
been revealed, which is notable in itself given this age where personal lives of celebrities are
often public record. Speculation has abounded that it had something to do with his taking

66 MD musculardevelopment.com December 2022

December 2022 musculardevelopment.com MD 67
 a second wife in Egypt without informing his first wife. Ramy
managed to score a second Mr. Olympia win in 2021, but it was not
a slam-dunk against former champ Brandon Curry, and all agreed
he had looked far better for his first victory. How could he not have,
given the fact that he had missed months and months of training for
still undisclosed reasons? Additional drama and mystery were in
the air when Ramy failed to show up in Pittsburgh this past spring
to guest pose at Jim Manion’s annual extravaganza, and again, no
reason or excuse was ever provided from Ramy or his camp. The
chatter began that Big Ramy’s brief reign would be coming to an
end in 2022. Either he was going to be “punished” by the judges for
disrespecting The Prez, Jim Manion with his no-show, no-call, his
personal life was somehow in shambles and would thus prevent
him from properly training to defend the biggest title in our sport,
or both.

THE UPDATES, AND THE TIDE OF PUBLIC

OPINION TURNS
An additional knock on Big Ramy is that he had not been
“playing the social media game” as many feel the champion in
2022 should or must. Since he rarely posted pictures or videos
on his Instagram, fans began to either feel slighted or wondered
what he was hiding. That all changed this past summer, as Ramy
and his team of Chad and Dennis all began posting regular posing
and training clips showing that the big man was now bigger than
ever before. Photos and videos of him at 335 pounds with abs and
a narrow, tight midsection went viral and inspired hundreds of
YouTubers to comment. Suddenly the tide of public opinion turned
from “Ramy is going down this year” to “Holy shit! Nobody is
beating that!” And realistically, if the champ was winning at less
than his best and with very little training time leading into the show,
who in God’s name stands a chance of taking him down now that
he’s on track to be better than we’ve ever seen him since he burst
on the scene as a rookie in 2013?

‘Who is my biggest rival?

LEFT: JASON BREEZE; RT.: PER BERNAL

It’s me. If I don’t come in 100

percent, I will be f*cked up.’
-Big Ramy

2020 2013
MR. OLYMPIA NEW YORK PRO

68 MD musculardevelopment.com December 2022

 RAMY’S MINDSET HAS SHIFTED
As much as bodybuilding is about stellar
2020
genetics, the mind and will still control the MR. OLYMPIA
body and separate the champions from
the rest. Ramy has always believed in his
abilities, as expressed here:
“From day one, I never thought I would ever
lose a show. I have lost many, but that’s OK.
That’s what you have to have in your mind if
you’re going to win.”
Still, it was evident to many fans that Ramy
has not always been in the best possible
head space. In the final couple of years he
was the star athlete of “The Camel Crew” at
Oxygen Gym in Kuwait, it no longer seemed
as if his heart was in the game anymore.
After taking second place to Phil Heath in
2017, he dropped to a disappointing sixth
place in 2018. Almost immediately afterward,
Ramy left Oxygen Gym and moved back to
his native Egypt. Though he never publicly
slammed Oxygen Gym or its owner Bader
Boodai who had been his generous sponsor
and benefactor from day one, there were hints
dropped that Ramy had felt more like property
than a person, with all decisions being made
for him. He didn’t even compete in 2019 at all,
though he briefly experimented working with
coaches like Chris Aceto before finally linking
up with Chad Nicholls in 2020. After achieving
every pro bodybuilder’s dream of becoming
Mr. Olympia, Ramy revealed recently that
the biggest change hasn’t been in coaches or
geographic location, but inside his own mind
and heart:
“Last year, Dennis James changed my
mentality about everything. Now I am pushing
not only because people around me are
pushing me to win, or because I need to make
my family proud. It has to come from inside
my own heart. If you are doing it for other
reasons and you lose any of those reasons,
you will lose. I respect all the Mr. Olympia
champions, and I want my name to live on
with all of theirs.”
Perhaps no one has a better insight into
the shift in Ramy’s attitude than Dennis
‘This is the best Ramy I’ve ever seen.
James, the man who oversees every aspect
of his training, posing and eating in the
He will be 100 percent the best he’s ever been.
critical final weeks of prep. Here he explains We’re gonna see a bigger Ramy, much more
exactly how he knows we are dealing with a
new man: conditioned even than 2020.’ -Chad Nicholls
“Seeing how much he gives me in the
workouts tells me the whole story. I’ve known for me to stay until September 25, almost five weeks. I
him from the beginning. I know when he does always thought he was scared to come to train with me
something because you want him to do it, because he knows he’s gonna get his ass kicked. This
or when it’s because he wants to do it. Right time he begged me to stay longer. That’s how I know
now, he’s motivating me, and I’m supposed to his mindset is right, because he’s not scared of digging
be motivating him! He really wants it badly.” really deep.”
He continues, telling us what first led him
to believe the giant Egyptian was no longer CHAD WEIGHS IN
JASON BREEZE

“along for the ride,” but actually taking charge Though Ramy enjoyed success for several years as
of his own destiny. part of The Camel Crew, it wasn’t until he enlisted the
“You know how I know he’s super services of Chad Nicholls, the man who guided Ronnie
motivated? When I was in Dubai, the plan was Coleman to eight Mr. Olympia wins from 1998 to 2005,

December 2022 musculardevelopment.com MD 69

 2021
MR. OLYMPIA
‘I don’t see anyone COMPLETE CONTEST HISTORY
2012 Kuwait Golden Cup Winner
beating him. He’s just 2012 Amateur Olympia Super Heavyweight
& Overall
that much bigger and 2013 New York Pro Winner
overpowering than 2013 Mr. Olympia Eighth Place
2014 New York Pro Winner
everyone else, like 2014 Mr. Olympia Seventh Place
2015 Arnold Classic Brasil Winner
Ronnie was back in 2015 Mr. Olympia Fifth Place
the day.’ 2015 Arnold Classic Europe Fourth Place
2015 Prague Pro Second Place
- Milos Sarcev 2016 Mr. Olympia Fourth Place
2016 Arnold Classic Europe Second Place
2016 Kuwait Pro Winner
2013 2016 Prague Pro Second Place
NEW YORK PRO 2017 Mr. Olympia Second Place
2017 Arnold Classic Europe Winner
2018 Mr. Olympia Sixth Place
that he ascended to that next level of rarefied something so extraordinary. He feels like he 2020 Arnold Classic Third Place
air atop Mount Olympus. Here he tells us owes it to them. And he’s busting ass.” 2020 Mr. Olympia Winner
about their journey and how the process has As we alluded to at the start, the mind 2021 Mr. Olympia Winner
evolved along with Ramy’s state of mind: does control the body. In the case of Big
“This is the best place Ramy has been in Ramy, Chad has noted that a more powerful endorsement of Ramy’s chances at collecting
since I’ve been working with him. The first mindset has rapidly translated into a whole his third consecutive Sandow trophy:
year was good, but there were still a lot of new physical package for the champ: “We watched him compete from 2013 on,
questions to be answered and we were still “At 330 pounds at eight weeks out, you and we all talked about how he could be
figuring things out. It was still a great year, can see the glutes starting to come in. That’s Mr. Olympia, and now he’s there. I don’t see
and that win was awesome. Last year was way ahead of where he was last year and anyone beating him. He’s just that much
a tough year. He had a lot of things going on at a much heavier weight. His waist is the bigger and overpowering than everyone else,
personally and he didn’t even train all year. same size it was last year when he was much like Ronnie was back in the day. I actually
There were points where we didn’t even think smaller. We were able to keep the waist and think Ramy is wider than Ronnie. I believe he
TOP LEFT: PER BERNAL; RT.: JASON BREEZE

he was going to make it and he didn’t either. build up around it. The thing is, he’s trained all is the widest man who has ever stepped on a
We were trying to achieve a look that is very year and he has that dense muscle. His body bodybuilding stage.”
difficult to achieve without training. This year is responding at a rapid rate which is great Chris Aceto, no stranger to coaching
his mindset is completely different. This is because it allows me to keep his food up a little Mr. Olympia champs himself as we saw with
the best Ramy I’ve ever seen, physically and bit. Mentally that’s a plus going into the show.” both Jay Cutler and the late Shawn Rhoden,
mentally, at this point. He will be 100 percent feels Ramy’s win is almost a foregone
the best he’s ever been. We’re gonna see a IS HE BEATABLE? OTHER GURUS conclusion:
bigger Ramy, much more conditioned even OFFER THEIR OPINIONS “Ramy didn’t even train most of last year
than 2020. He’s gonna be a fucking freakshow, Chad would be expected to sing Ramy’s and he still won. All he has to do is be his
there’s no doubt in my mind. He’s driven. He’s praises and have him pegged as the man best. There’s no one who’s really going to
not satisfied. You can see it every time we talk. to beat, but other top gurus seem to feel challenge him. He’s got too many freaky
He wants more. He wants to give the fans the same way. Milos Sarcev offers his shots to be denied. The show has always

70 MD musculardevelopment.com December 2022

 been about freaks. You could come in with
condition we’ve never seen in the history of
the sport, but if you’re not a freak you won’t
win. Last year at the judging, Ramy showed
vulnerability. Then he came in tighter for the
finals and shut the door. He can either be in
amazing condition and not as big and win, or
gigantic with good condition and also win.”
Dennis James has the final say on the
matter, noting that if Ramy was able to slay
all challengers at less than his best, this
time it should be utter and total domination:
“With the size he has now, he’s gonna be
lethal. Look, he was at his lightest last year.
He ended up like Medium Ramy onstage.
He was 279 pounds, and that’s because he
hadn’t been training all year. Now he’s been
training all year and he’s bigger than ever. I’d
be surprised if we don’t see him in his best
condition ever at no less than 300 pounds.”

RAMY’S NEW CONFIDENCE

There really is something to be said
about confidence. Ability in and of itself
is practically worthless unless you also
have a firm, unshakeable belief that you
can and will succeed. It’s this quality that
gives a man or woman the edge when
faced with adversities and obstacles, which
are inevitabilities in life. Ramy has this
conviction in abundance now:
“Who is my biggest rival? It’s me,” he
tells us. “If I don’t come in 100 percent, I will
be f*cked up. I’ve had that nightmare many
times, but then I wake up relieved that I still
have time to be my best for the show. I can
only promise one thing. I will work hard all
the way until the show.”
Realistically, no man in the sport of
bodybuilding is unbeatable. Even great Mr.
Olympia champions like Ronnie Coleman,
Jay Cutler and Phil Heath eventually
succumbed to defeat. Big Ramy faces a slew
of worthy adversaries this year that includes
Brandon Curry, Hadi Choopan, William 2013
Bonac, Hunter Labrada and Nick Walker.
To say that none of them stand a chance of
NEW YORK PRO
defeating Big Ramy isn’t accurate. If for any
reason Ramy doesn’t deliver the stupendous
package of monstrous size and muscularity
that we all expect to see this year, it’s quite
possible that one of those men will snatch
his title away. But is it probable? I’d have to
say no. For now, at least for this particular ‘Last year, Dennis James changed
year, it does seem that Big Ramy is going
to win the 2022 Mr. Olympia and further
my mentality about everything.
PER BERNAL; INSET: JASON BREEZE

cement his legacy in the pantheon of

multiple Mr. Olympia champions.
Now I am pushing not only
Ron Harris got his start in the bodybuilding industry
because people around me are
during the eight years he worked in Los Angeles as
Associate Producer for ESPN’s “American Muscle Magazine”
pushing me to win, or because I
show in the 1990s. Since 1992 he has published nearly 5,000
articles in bodybuilding and fitness magazines, making him
need to make my family proud. It
the most prolific bodybuilding writer ever. Ron has been
training since the age of 14 and competing as a bodybuilder 2021 has to come from inside my own
since 1989. He lives with his wife and two children in the
Boston area.
MR. OLYMPIA heart.’ -Big Ramy
December 2022 musculardevelopment.com MD 71
2022 MR. OLYMPIA PREVIEW

THE 2022
PREVIEW BY RON HARRIS • PHOTOGRAPHY BY JASON BREEZE

It’s that time again! With the odd timing of the two pandemic years, the 2022
Olympia Weekend takes place a full 14 months after the 2021 edition. The great
news is that for the first time since 2019, our Super Bowl of bodybuilding is back
in Las Vegas where it belongs. If that wasn’t enough, 2022 has seen several brand-
new stars emerge to add to what was already a star-studded event. Let’s take a
look at what the 2022 Olympia has in store! PRESENTED BY

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 2022 MR. OLYMPIA PREVIEW

BIG RAMY BRANDON CURRY

Mr. Olympia
Mamdouh Elssbiay Brandon Curry
Best Mr. Olympia Placing:
aka Big Ramy Winner, 2019
Best Mr. Olympia Placing:
Winner, 2020 and 2021 But wait, what about Brandon? Even though I have Ramy as the
odds-on favorite to win, I’m not counting Curry out for a minute. He won
I am so certain Ramy is keeping his title that elsewhere in this the Mr. Olympia in 2019, though to be fair, that was a year that stars
issue you will find a whole article explaining why. It took the giant like Ramy, Phil Heath and 2018 champ were conspicuously absent
Egyptian seven years to gradually climb up from eighth place in from the lineup. Still, in the two years that Ramy has reigned, Brandon
his Mr. Olympia debut to becoming the champion, and now he’s the has still managed to beat every other man on the Olympia stage
one on top of the pyramid – er, I mean mountain. Ramy has found aside from him. In terms of shape and structure, Curry has some of
the winning formula in coach Chad Nicholls and Dennis James, who the most spectacular aesthetics ever seen. His round, full muscles are
now oversee his training and posing in person for the final weeks a sight to see and set him apart from most of the others right away.
of prep at his Arizona home. At 290-300 pounds with an insane There was some controversy this past March when Brandon won the
X-frame shape, he’s simply too much for anyone else to handle right Arnold Classic in what most of us estimated to be around 85 percent
now. Though his physique isn’t perfect and I would still love to see of his best condition, but it was enough to secure the win over William
better overall muscle separation and detail, we’ve seen formidable Bonac. Immediately you started hearing, “If he comes in like that at the
challengers like Brandon Curry and Hadi Choopan fail to take him out Olympia. . .” He won’t. Brandon wants his title back, and I fully expect to
at his best, so I’m calling this win number three for Big Ramy. see him full and shredded to battle Big Ramy for the Sandow.

December 2022 musculardevelopment.com MD 75

2022 MR. OLYMPIA PREVIEW
Hadi Choopan
Best Mr. Olympia Placing:
Third place, 2019 and 2021

Ramy may be the heaviest man up there, but pound for

pound, The Persian Wolf is every bit as thick and dense.
Further, he has far superior muscle maturity and detail, and
consistently brings crispy, dry conditioning as you would
expect from a client of Hany Rambod. The only real obstacles
impeding Choopan bringing his best look seem to be travel
and visa issues, since his native Iran has no diplomatic
relations with the USA. The sheer amount of bureaucracy and
red tape he faces each year just to enter the USA has delayed
his travels and caused him to compete at the Friday judging
holding water from a full day of air flight in 2020, explaining
why he dropped to fourth place that year. Hadi has also
come under fire for his odd-looking delts, which some have
accused him of filling with oil. But the man has a hell of a
physique regardless, and will be looking to move up this year
– hopefully all the way to number one.

Hunter Labrada
Best Mr. Olympia Placing:
Fourth place, 2021

Older fans like me who were around when Lee Labrada

was breathing down Lee Haney’s neck for the Mr. Olympia
title over 30 years ago get a real kick out of seeing his son
Hunter following in his footsteps. There are many similarities
in their physiques, but Hunter is 5 inches taller and at least
70 pounds heavier onstage than Lee ever was. Hunter’s Mr.
Olympia debut in 2021 was a success, earning him a very
HADI CHOOPAN strong fourth place and boding very well indeed for his future
prospects. An Instagram post from his coach Ben Chow
showed him to be in very similar condition at 11 weeks out and
281 pounds to the way he looked at two weeks out last year at
255. Hunter has made vast improvements since the 2021 Mr.
Olympia, mainly in his back but also in his shoulders, chest,
and arms while maintaining a tight midsection. He’s become
a freak with great lines and shape, and it will be interesting to
see how this newer version of Labrada fares.

Nick Walker
Best Mr. Olympia Placing:
Fifth place, 2021

And now we get to the man who has brought a whole new
group of younger fans to Open bodybuilding, The Mutant,
Nick Walker. If you love mass monsters, it doesn’t get much
more massive than Nick. At 5-foot-7 and 250 pounds, he’s so
thick and freaky that some believe he’s even “bigger” than
Big Ramy. Structurally, Walker isn’t as pretty as some of the
other guys. I’m not a fan of his front double biceps or front
lat spread poses. But what he does bring is a brutal assault
BOTTOM RT.: HECTOR MENDOZA

of gnarly muscle mass. The kid (he’s only 28) managed to

win his first Arnold Classic and place top five in his first Mr.
Olympia in the space of two weeks last year, so clearly has
stupendous potential. There was some concern earlier this
year when he left his longtime coach Matt Jansen, but the two
are back and working together again. Walker had a productive
HUNTER LABRADA NICK WALKER off-season and somehow added even more size, so let’s see
what it looks like properly ripped up in Vegas.

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 2022 MR. OLYMPIA PREVIEW
Derek Lunsford
Best Mr. Olympia Placing:
Debut, 2021 212 Champion

Derek has stood on the Olympia stage five times already,

but this will be the first time he vies for the Mr. O title rather
than the 212. Since he is competing on a special invitation and
didn’t “earn” his way there via an Open win or on points, some
dismiss his chances of cracking the top five as being as likely
as Joe Biden getting reelected in 2024. I beg to differ. Both Hadi
Choopan and William Bonac came from the 212 division and
have proven themselves with multiple top-three showings,
and neither of them was good enough to win the 212 Olympia
as Derek did in 2021. Lunsford has plenty of size with a gifted
structure that features ultra-wide clavicles and a narrow waist.
Fullness and conditioning were nagging issues in the past for
Derek, but with new coach Hany Rambod these seem to be
moot points. He’s outgrown the 212 division and at last we get
to see what his physique is capable of looking like without
that limiting weight restriction. Even if it’s only a matter of 10-12
pounds, Derek will be showing us a completely new look. My
prediction? Derek will display cartoonish fullness and grainy
condition, and top five is well within his reach.
DEREK LUNSFORD WILLIAM BONAC
William Bonac
Best Mr. Olympia Placing:
Second place, 2019

We are a fickle lot, we bodybuilding fans. When William

Bonac fell out of the top five at the Mr. Olympia after being
there for six years running, many were quick to write him off as
“all done.” An injured leg still appeared noticeably smaller, and
overall he was down in size and fullness from The Conqueror
we knew. We collectively changed our tune just a few months
later at the Arnold Classic, a contest he’d won twice and came
damn close to winning a third time. Many actually felt he was
the deserving winner over Brandon Curry, and a week later in
my hometown of Boston he crushed the premiere edition of
the Boston Pro and reasserted himself as a legit Mr. Olympia
contender. His muscle shape and density invite comparisons
to both Kai Greene and Dexter Jackson, two of the best
bodybuilders of our generation. William is now coached by the
same man who guided Ronnie Coleman to eight Mr. Olympia
titles and Big Ramy to two so far, Chad Nicholls. Bonac was
looking bigger and fuller than ever at 264 pounds at 12 weeks
out, so if any of you think he is on the way out of the top spots,
you may need to think again!

Akim Williams
Best Mr. Olympia Placing:
Sixth place, 2020

The Brooklyn Beast is another man who some speak about

as having Mr. Olympia potential, and certainly his impressive
package of size and shape would validate that assessment.
Akim has an insane X-frame set off by impossibly huge and
round arms, a wasp waist, and massive, flaring quads. Earlier
this season he fended off former 212 Olympia champion Kamal
Elgargni at his Open debut at the Tampa Pro, killing him on size
and structure even though Kamal was carved out of granite. I,
like most critics, only have one major knock on Williams, and AKIM WILLIAMS
that’s his back. His lats insert high, meaning he will never have

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2022 MR. OLYMPIA PREVIEW

ANDREW JACKED BLESSING AWODIBU SAMSON DAUDA

the cobra back with lats draping all the way seen before: 6-foot-2 and 295 pounds with still need more size and sweep to match that
down to the waist, and for some odd reason, barn-door wide shoulders and upper back, upper body, and his hamstrings also have
his back is never quite as sharp and detailed a narrow waist and sweeping quadriceps. room for improvement. For these reasons
as the rest of his physique no matter how His combination of size, structure and shape I’m not confident Blessing is quite ready to
lean he is overall. When they say, “contests vaulted him to two consecutive pro wins make a major impact at the Mr. Olympia.
are won from the back,” it’s really because despite being nowhere near the leanest man However, he has only recently gotten over
it’s an area that is often the Achilles’ heel for onstage. And that, my friends, is the million- years of chronic knee pain that hampered his
otherwise spectacular competitors. But Akim dollar question. Will he finally show up leg training, so I believe we will be seeing a
has placed in the elite top six here at the Mr. shredded for the Olympia? If so, I can see deadlier Blessing in the near future.
Olympia, and anyone who does that well can him landing as high as the top five or six.
never be written off. If Williams can somehow If Andrew hits the stage looking the same,
improve his back poses, he’s capable of a
high placing again.
meaning still needing to be much sharper
in the hams and glutes, he will be lucky
Samson Dauda
Mr. Olympia Debut
to make the top 10. Either way, this BSN
athlete has brought a lot of interest and Somehow, we have gone from never having
Andrew Chinedu aka excitement to the sport in 2022. a Nigerian on the Mr. Olympia stage before
to hosting three of them this year! Hailing
Andrew Jacked
Mr. Olympia Debut BLESSING AWODIBU from the UK, Samson is my dark horse to do
well as I feel he is vastly underrated, even
Mr. Olympia Debut after taking fourth place this spring at both
No matter what happens at this contest, the Arnold Classic and Boston Pro shows. At
Andrew has earned the title of “Rookie of The Boogieman has gone from a “social just under 6 feet, “The Nigerian Lion” posted
the Year.” He also started the year off as an media bodybuilder” to a bona fide contender photos and videos in late August weighing
amateur and will be an Olympia competitor by virtue of his back-to-back wins at the Indy a whopping 330 pounds, yet somehow
HECTOR MENDOZA

a little over nine months later. He dominated Pro and New York Pro this spring. Like his still maintaining a small, tight midsection.
both his pro debut at the Texas Pro and fellow Nigerian countryman Andrew, Blessing Coached by Milos Sarcev, Samson has a truly
the Arnold Classic UK six weeks later with beats a lot of guys on structure and shape, complete physique with especially notable
a unique physique none of us had ever with a natural X-frame. Granted, his quads arms and legs. Don’t sleep on this man!

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 2022 MR. OLYMPIA PREVIEW

Iain Valliere
Best Mr. Olympia Placing:
Seventh place, 2021

With so many other young, fresh faces

in the lineup this year, a lot of people seem
to be forgetting about Iain – and I even
admit to this lapse. He’s a hard worker who
consistently improves every year, getting
thicker and denser and routinely nailing dry,
grainy condition. He punched his ticket here
by winning the Vancouver Pro back in July and
has been grinding away ever since with the
goal of moving up the ladder at the big show.
Critics love to focus on his lagging calves and
triceps, but the fact is that Iain has won some
tough shows including the New York Pro, and
he is not a competitor to take lightly.

James Hollingshead
Best Mr. Olympia Placing:
12th place, 2021

The Shed harkens back to the work ethic

of the greatest bodybuilder to come out of
the UK, Dorian Yates. He trains brutally hard
and heavy, and it’s evident in the thickness
and density of his heavy musculature. He’s
nailed it for wins at the 2020 Europa Pro and
British Grand Prix, and again most recently at
the Tsunami Pro in Italy where he secured his
IAIN VALLIERE
Olympia qualification. James has only stood
on the Olympia stage once, last October, and
there he was flat and blurry. I want to see him
bring that fuller look with grainy condition this
time. He doesn’t have the prettiest shape and
structure in comparison to some of the others,
but he brings slabs of seasoned, mature
muscle. His legs in particular now are among
the best in the sport.

Michal ÔKrizoÕ Krizanek

Mr. Olympia Debut

As of this writing, the giant Slovakian

has secured his IFBB Pro League pro card
as predicted, but still needs to win the
EVLS Prague Pro to make it to the 2022
Mr. Olympia. From the front, he’s got some
body parts on Ramy; namely his arms. Yet
even in shots like his front double biceps it’s
apparent he needs substantially more back
development to even think about pushing
Ramy and the rest of the top five. Krizo is
deadly in his front and side poses, bursting
BOTTOM RT.: JOSEF ADLT

with size and fullness along with deep muscle

separation. I honestly feel he needs a solid
off-season to bring his back up to match
everything else, and then Michal will be in the
conversation to challenge the best men at the
Mr. Olympia.
JAMES HOLLINGSHEAD MICHAL KRIZANEK
December 2022 musculardevelopment.com MD 79
2022 MR. OLYMPIA PREVIEW

Classic
his weight cap of 180 pounds, to
the point where the final product
onstage has never even been to

Physique
his satisfaction. After 2022, he
has announced he will move up to
the 212 division, which is ironically
where he briefly started out as a
pro before Classic came along. The
Chris Bumstead
Best Classic Physique Olympia Placing:
Black Swan has incredible muscle
shape and quality, with standout
Winner 2019, 2020, 2021 arm, leg, and back development
along with razor-sharp condition.
Can the three-time champ be taken down It’s not that he got any worse, it’s
this year? My Spidey sense says no. Chris just that the division grew and has
is still only 27 years old and though he has seen a steady influx of astonishing
been dealing with nagging minor injuries talent in recent years. Breon has
to his knee and shoulder, his sensational a plan to hopefully show the
physique hardly seems the worse for wear. version of himself this year that he
At 6-foot-1 and ½” and 237 pounds, he is promises we have never seen, and I
basically the poster child for this division:
tall, wide shoulders, narrow waist and flaring
sincerely hope we do.
TERRENCE RUFFIN
quads. The improvements he made from
2019 to 2020 to his much-maligned back
and arms effectively removed most of his
vulnerability to be beaten, and they continue
to get better. Whether you’re one of the many
millions of C-Bum fans or not, you can’t deny
the aesthetic perfection of his physique. His
challengers are also amazing in their own
right, but for now Chris rules the division.

Terrence Ruffin
Best Classic Physique Olympia Placing:
Runner-up 2020, 2021

The only man competing this year who

has come anywhere close to beating Chris
Bumstead is Ruff Diesel, the runner-up
for the last two years and also a two-
time Arnold Classic champion. Terrence is
significantly shorter and lighter at 5-foot-5
and 180 pounds, but the man looks like
something Michelangelo carved or painted.
His structure, shape and proportions are
breathtaking, and Ruffin also happens to be
the best poser in Classic – perhaps in the
entire industry. Looking at him, it’s easy to
see the unique identity of Classic Physique as
compared to Open or 212. What does he need
to do to finally beat Chris and finally get that
Olympia title? I honestly don’t know. Terrence
looks damn near perfect, it’s just that he’s up
against someone with even better genetics.

Breon Ansley
Best Classic Physique Olympia Placing:
Winner 2017, 2018

Breon was one of the early stars of this

division, becoming its Olympia champion for
two years after Danny Hester earned the first
title. He’s also struggled mightily to make
CHRIS BUMSTEAD
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 2022 MR. OLYMPIA PREVIEW
Urs Kalecinski
Best Classic Physique Olympia Placing:
Fourth place, 2021

And now we come to the 24-year-old

“Miracle Bear” from Germany, one of the
biggest surprises of the 2021 season. With
a 10,000-watt smile, insane quads, an
infectiously joyous posing routine and cuts to
spare, he went from total unknown to top four
at the Olympia in the space of two months.
It’s true that he was noticeably lagging in
his back and arm development compared to
the rest of the top five, but in the off-season
since his Boston Pro win this March, he has
added serious size to both. In terms of height
and structure many have compared him to
Bumstead, so it will be interesting to see
if his improvements get him any closer to URS KALECINSKI
challenging Chris.

BREON ANSLEY
Ramon Rocha Queiroz
aka Ramon Dino
Best Classic Physique Olympia Placing:
Fifth place, 2021

The other breakout star of 2021 was a

young Brazilian known to his legions of fans
as “Ramon Dino,” and often tagged with
strings of dinosaur emojis on social media.
Where was this guy hiding? In the Amazon
rainforest – seriously. He’s got everything
you’d want to see in a Classic Physique star:
mass with beautiful shape, tiny joints and
hard-as-nails condition with particularly
paper-thin skin. Though both Urs and Breon
had beaten him last October at the Olympia,
Ramon vaulted past them at the 2022 Arnold
Classic and placed only below winner Ruffin.
Does that bode well for his chances at moving
Ramon Rocha Queiroz
up from fifth place this time at the O? We will
find out soon.

Alex Cambronero
Best Classic Physique Olympia Placing:
ALEX CAMBRONERO
Fourth place, 2020

Alex is the only top man in Classic who

Logan Franklin
Best Classic Physique Olympia Placing:
was successful as a 212 athlete, with four Ninth place, 2020
wins and two top-10 appearances at the
Olympia. He’s made a successful transition Last but not least we have Logan Franklin,
to Classic with an Arnold Classic win to who as of yet has not cracked the top six.
his credit. As a bodybuilder, Alex always However, Logan has been working hard under
had breathtaking lines and symmetry, only the watchful eye of coach Milos Sarcev to
lacking the raw mass to beat the best 212s. add more size overall to go along with his
Now he is able to showcase his shape and excellent shape. Logan’s arms and masterful
proportions to the max. He did move down posing are strong points, and as he gradually
from fourth place at the Olympia to sixth last grows into his nearly 6-foot frame, the former
year, but don’t count this hardworking man Men’s Physique pro is only going to edge his
originally from Costa Rica out. way up the rankings.
LOGAN FRANKLIN
December 2022 musculardevelopment.com MD 81
2022 MR. OLYMPIA PREVIEW

212
Shaun Clarida
Best 212 Olympia Placing:
Winner, 2020

Shaun proved worthy of his nickname “The Giant

Killer” two weeks after last year’s Olympia when he
decided to jump into the Open class at the Legion
Sports Fest show and at 170 pounds, defeating both
a 275-pound Sergio Oliva Jr. and 260 pounds worth of
Regan Grimes. I first met Clarida at an MD block party
BBQ in 2009 when he was competing at a mere 125
pounds and good Lord, has he grown! He has now
packed on so much round, bubbly muscle mass that
he looks ready to burst. He worked his way steadily up
the 212 Olympia from not placing to 13th, ninth, seventh,
third and finally winning in 2020. Last year he had SHAUN CLARIDA KAMAL ELGARGNI
to concede victory to Derek Lunsford, but Derek has
vacated the throne. Since Shaun was qualified for both
the 212 and the Open Mr. O, speculation abounded
as to which he would enter this year until he let it be
known he wanted his title back. And in Las Vegas this
December, I wouldn’t bet against him.

Kamal Elgargni
Best 212 Olympia Placing:
Winner, 2019

And then there’s the other 212 Olympia champ

heading to Vegas to reclaim his lost title, the Lion of
Libya, Kamal Elgragni. Perhaps inspired by Shaun’s
feat at the Legion show, Kamal entered two Open
shows this past summer in Tampa and Texas, narrowly
missing the win in Tampa to Akim Williams. At 51 years
old, he is the true veteran of the division even though
he only made his way to the IFBB Pro League in 2018
after many years of dominating international amateur
competitions. He burst on the scene with by winning
his first Pro League show, the Arnold Classic, in 2018,
and was the 212 Olympia champion the next year. His
ANGEL CALDERON KEONE PEARSON
strong points are deeply hewn muscle separation and
detail along with shape and proportion. Kamal also still remember sitting with Giles Thomas competing in now. He started out in Classic
happens to be a poser of grace and power. He’s moved at the 2019 212 Olympia where we were and was a phenom, taking fourth place
from the UK to Florida and has been training with none both puzzled at how he could only manage in his first season before announcing just
other than Nick Walker, so let’s see what the elder 10th place. Clearly the judges have taken weeks later he was moving on to the 212
statesman of the 212 division can show in terms of notice of the granite-hard beef that this division. As a 212, he has done very well
improvement in his quest to regain his crown. Spaniard brings to the stage. This is a man with wins so far at the 2020 and the 2021
who was tailor-made for the 212 division, Chicago Pro along with the 2021 Tampa
and I fully expect to see him in the first Pro. But fans soured on his decision to skip
Angel Calderon
Best 212 Olympia Placing:
callout once more. the 2020 Olympia, and were disappointed
at his soft, blurry conditioning at the big
Fourth place, 2021 show last year. In fact, it’s been Keone’s

Spain’s Angel Calderon also happens to be qualified

Keone Pearson
Best 212 Olympia Placing:
tremendously gifted package of size, shape
and structure that have carried him thus
for both the 212 and Open Mr. Olympia, since he won 14th place, 2021 far, since we have yet to see him show
the Big Man Pro show in Alicante in late November of up ripped. At qualifying shows it’s been
2021 and is also qualified for the 212 show thanks to Of all the men we have discussed enough to win, but at the Olympia level it’s
his fourth place O finish last year as well as a 212 win throughout this entire preview, Keone is a whole different ball game. Keone has all
in Romania post-Olympia. He’s thick and complete and the only one who has yet to deliver at the tools to win the title – if we finally see
consistently ripped with deep-hewn separation, and I the Olympia, at least in the division he’s him properly shredded for once.

82 MD musculardevelopment.com December 2022

 Battle
of the
BY GILES “TIGER” THOMAS

Let’s be honest here, guys. OK, we all could continue, but those Olympias were years before retiring – undefeated – in
love bodybuilding, we all get excited about additionally memorable precisely for those 2018. Flex too had his own share of worthy
the pro shows. Watching our favorites epic “versus” contests. Are we all agreed? adversaries that pushed him to his absolute
battling it out is great and all. But! If there’s limits onstage every single year he was in
one thing we ALL love in this game, it’s 212 the pole position. But none could get past
a good ol’ onstage rivalry. Let’s take the The 212, as well, has been known for the Welsh Dragon.
Open, for example, and look back over the having similar levels of stage conflict (if
past couple of decades, as examples. In you can term it, as such). Back in 2008-2011 2018: PIVOTAL YEAR FOR THE
2001, I was at the Mr. Olympia and saw the (then the 202-pound-and-under division) 212 DIVISION
first true Olympia clash between eventual the two most closely fought battles were When I say pivotal, I mean actually a
eight-time Mr. Olympia Ronnie Coleman between 2008 Olympia champion Dave little concerning for the 212 division. The King
and young up-and-comer Jay Cutler (who Henry and eventual three-time 202 Olympia of 212, Flex Lewis, was calling it a day, as
the year before had come eighth). That one winner Kevin English. The score ended up was another huge “name” of the category,
ran until 2007. Then we had the showdown two to English (2009-2011) and one to Henry, Jose Raymond. In one show, it signified the
JASON BREEZE

between Phil Heath (Mr. Olympia 2011- before eventual seven-time Olympia champ end of two of the most prominent faces for
2017) and Kai Greene that continued for Flex Lewis stepped up to claim his first the division that helped to fuel its growth
an (albeit shorter) back and forth for three Olympia win in 2012, a title he would then and popularity since its inception as the
closely contested years (2012-2014). I hold on to for a record seven consecutive “now 212” division. In 2019, the 212 division

84 MD musculardevelopment.com December 2022

December 2022 musculardevelopment.com MD 85
 on the Olympia stage, just once, then call it
a day. Following three controversial years of
even trying to get his pro card, eventually, in
2017, the IFBB/Pro League split happened and
for Kamal, fortunately, this proved to be a huge
advantage. Jim Manion, President of the NPC
and Pro League, granted Kamal immediate
pro status and suggested Kamal enter the
first 212 show he could. That ended up being
the 2018 Arnold Classic, which at 46 years old,
he won, outright. That same year, Elgargni
took an impressive third place behind winner
Flex Lewis and runner-up Derek Lunsford.
Just one year later, he took the title, beating a
consistently improving Shaun Clarida, in third.

2008 Mr. Olympia 212 212 RONNIE COLEMAN, 2018 Mr. Olympia 212 Champion
IT’S UP TO YOU NOW …
David Henry & Kevin English If the 212 was in need of someone to lead Flex Lewis
the way with a Rocky-style backstory of never
giving up, of resilience and sheer tenacity,
much like the King, eight-time Mr. Olympia
Ronnie Coleman (1998-2015) it so desperately
needed a new champion, or just maybe
the 212 class was, potentially, in jeopardy.
Thankfully, Shaun Clarida was indeed ready.
Climbing each and every year at the Olympia,
his placings were: 2015 - 16th; 2016 - 13th; 2017

2018 Mr. Olympia 212

Jose Raymond

– to the surprise of many – was removed - 9th; 2018 - 7th; 2019 - 3rd. Finally, in 2020 he
from the Arnold Classic list of contest running won the 212 Olympia, turning the tables on
schedules. Also, the new guy to seemingly defending Olympia 212 winner Kamal Elgargni,
be in place to take over the 212, Iranian Hadi thus starting a rivalry that really was of equal
Choopan – who came so close to beating Flex footing with one Olympia win to each.
Lewis at the 2017 post-Olympia Korean pro
show – did something quite unexpected and LUNSFORD STEPS AWAY
jumped over into the Open Mr. Olympia, his 2021 Mr. Olympia 212 Champion In 2021, Derek Lunsford, that year’s 212
sensational third place behind winner Brandon Olympia champion, taking out the previous
Derek Lunsford
Curry and runner-up William Bonac further two year’s winners Kamal (2019) and Clarida
cementing his departing of the now-vacant 212 (2020), did something pretty crazy to witness:
throne – and he never looked back. he grew, and grew to an all-new form that after
appearing to guest pose at the following April’s
2019 … Pittsburgh Pro at 258 pounds, the big question
Unlike 2020 Olympia winner Shaun arose amongst fans and media of “how will
Clarida’s steady rise to the top of Mount Derek ever make it down to 212 again? He’s
Olympia, that took five years of consistent, twice the size!” We all cried. Sure enough, at
JASON BREEZE; TOP LEFT: PER BERNAL

incremental progress (see his placings below), the end of the summer of this year, the news
49-year-old veteran Kamal Elgargni’s was a was announced that the current and defending
little quicker to reach the absolute pinnacle 212 Olympia champion Derek Lunsford would
of achieving first at the Olympia. After more be the recipient of the Olympia Special Invite,
or less deciding to retire in 2014 from one of now meaning that the Olympia throne was
THE most successful amateur careers of all vacant. Didn’t take an expert to soon realize
time in bodybuilding history representing the that this has now presented a highly likely
Qatar national team (and doing very well from opportunity of the two previous Olympia 212
it too, might I add), Kamal said to me that year Hadi Choopan title holders, Shaun and Kamal, to probably
that he kinda had an urge to achieve just one wind up as THE final two to fight it out for the
2019 Mr. Olympia MenÕs Open
more ambition – and that was to simply stand 2022 Olympia 212 win.

86 MD musculardevelopment.com December 2022

WE ASK THE EXPERTS Patrick: If Keone shows up 100 percent, I
So, it seemed right that we at MD take it to really think he can beat Kamal and then really
the industry experts to get their take on who will battling it out with Clarida. Keone has a little
potentially end up as a two-time 212 Olympia bit bigger frame with an even more round,
champion, Kamal or Shaun (or maybe someone else?) crazy structure, so it’s going to be fun to see.
Read on.
MILOS ‘THE MIND’ SARCEV
RON HARRIS, MD ONLINE EDITOR Milos: For me Giles, there is no contest in Clarida
“As crazy as I am sure this will sound to some, I see and Kamal really. With all due respect, I love Kamal,
this as the 212 version of Dorian vs. Ronnie, a battle I love who he is, love his physique, but really I
we never were blessed to see on the Mr. Olympia don’t think there is going to be a contest. Clarida
stage since Ronnie was not yet a true contender until beat everybody in the Open last year at the Legion
Dorian retired. But hear me out. Shaun has been called Sports, including Regan Grimes, in shape in Reno!
the “Ronnie Coleman of the 212 division” due to his Regan was twice as wide, but the illusion that Shaun
impossibly round, full, hanging muscles and the sheer gives onstage is just identical to Ronnie Coleman.
amount of mass he packs on to his frame. Kamal He’s a miniature Ronnie as if you projected his
doesn’t have the same “Holy Shit!” shock factor, but he physique to a 5’11” frame and you’re going to have
does have a level of incredibly deep and clear muscle an exact Ronnie. OK, he would maybe not be as
separation and striations that make almost everyone wide, but in terms of thickness and density, he’s a
else’s condition look subpar in comparison. Kamal match. And the conditioning is off the chart! I saw
looks chiseled out of granite with flawless symmetry him the day before the Legion Sports Fest and it was
and proportion that he displays with masterful posing ridiculous, I’ve never seen anything like it. So, Shaun
presentation. Clarida has a pure freak factor that Shaun Clarida will be bringing that fullness and roundness and
allowed him to beat out men like Sergio Oliva Jr. and I honestly don’t think Kamal has a chance. Kamal
Regan Grimes, who outweighed him by a full 100 and would be wider, yes, but like I said, Regan was twice
80 pounds, respectively. I see this as a battle of Mass as wide as Clarida and look what happened there
versus Class, or if you prefer food analogies, apples in Nevada, it didn’t matter, Shaun beat him fair and
versus oranges. With all due respect to the other men square.
heading to Las Vegas hoping to clinch the 212 Olympia Giles: What’s your feelings on the package Kamal
title this year, I am confident that one of these two brought to the Tampa show as a 220-pound pro as
past champions will reclaim his crown in December. As an Open competitor, though? Can he bring a better
thrilling as the Open Mr. Olympia will be, this is one package this year given that he will be closer to the
match-up I already know will have me on the edge of 212 limit and not the 205-pound package he brought
my seat and grateful I am not tasked to judge.” when he won the 212 Olympia?
Milos: Kamal going into the Open division in
PATRICK TUOR, SWISS SUPERCOACH that show, OK, and some people saying how he
Giles: Who do you have then Patrick, Shaun or should have beaten winner Akim Williams, I said
Kamal for the win? openly: “With all due respect, no, he shouldn’t have.”
Patrick: Well Giles, on paper and with past showings Conditioning alone should win the shows as there is
with two Olympia titles, both of them, Kamal and everything else included and maybe, for that show,
Clarida, they are, on paper, the favorites – but that Keone Pearson Kamal tried to be “too” big and without the weight
being said and coaching Keone Pearson for the past cap his stomach wasn’t as tight. You won’t really
five months now, seeing the progress he has made have seen that in pictures of him in the poses, but
and the way he is mentally in tune with the prep now in the movement from one pose to the next, you
and how everything is flowing, how he’s looking eight can catch everything like this. Phil Heath didn’t lose
weeks out, I think the two are going to have a very, against Shawn Rhoden in 2018 on actual pose shots,
very difficult task on hand to beat Keone! That’s just he lost the Olympia title in BETWEEN shots as his
my opinion, because he’s flawless, he has enough size, stomach wasn’t tight when not in the actual fully
no weak points and his condition will be so much better finished pose. So going back to Shaun Clarida and
this time. Body fat or body composition-wise, he’s Kamal, Kamal’s legs are a weakness, especially with
already where he was onstage in Tampa and we still a little bit wider waist than Shaun, as even though
have plenty of time. I’m really looking forward to him Kamal has a beautiful shape, he does have a wide
mixing that up, especially that last callout, the three waist and if the waist is again, at the Olympia, going
last men standing with Clarida, Kamal and Keone. to be a little bloated like it was in Tampa and Texas,
Giles: If you were to choose between just Shaun or then he loses the “beauty” and aesthetics. I mean,
Kamal, though, at their best, who would you pick? he still comes in shredded, striated and polished, but
Patrick: Obviously, Clarida and Kamal have shown the chest is somewhat flatter now, the stomach was
what top condition looks like so yes, they are the not good and the legs, somewhat smaller now.
favorites, of course. Between the two, I feel Clarida is a Giles: Can anyone else get past Kamal then if you
little more complete from head to toe, he doesn’t have see Shaun as winning again?
any weak points. Kamal’s lower body is not as good as Milos: I don’t see Kamal beating Keone Pearson
Shaun’s and doesn’t have the round, “bubbly” muscle and maybe even some other guys. If Keone comes
like Shaun does. So, if both show up 100 percent, I just in shredded, dry and if he does have a new level of
don’t see Kamal beating Shaun. separation then I do think he has the shape and size
Giles: And what about your guy, Keone? Can he beat Kamal Elgargni to even beat Shaun, Giles! So, I do believe a totally
either, or both of them? in-shape Keone will beat Kamal.

December 2022 musculardevelopment.com MD 87

 PER BERNAL

88 MD musculardevelopment.com December 2022

 By Ron Harris
It’s been another eventful year in
our sport and industry. Thankfully, the
worst of the COVID-19 pandemic is over.
Though there was never any definitive
proof that the virus and/or the vaccine
was a contributing factor in the rash
of premature deaths we witnessed in
our sport in 2020 and 2021, thankfully
it does seem that the flood of tragedies
has slowed. Unlike the grim report on
the top stories of 2021, not all the news
this year was unpleasant. It was like
life itself, a mix of the good and the bad,
the joyous and the bittersweet. The final
storyline of 2022 will take place on the
third weekend of December at the Olympia
Weekend, but until then, these were the
news items that had us all talking and
posting this year.

December 2022 musculardevelopment.com MD 89

THE DEATH OF CEDRIC
MCMILLAN
The bodybuilding world was once again
rocked on April 12 with the sudden death
of Cedric McMillan due to a heart attack at
the age of 44. A Sergeant First Class in the
U.S. Army as well as the 2017 Arnold Classic
champion, Cedric had been experiencing
health problems for at least a year prior to
his death, including severe hiccupping fits
that would last for days and an inability to
keep food down after eating. In December
of 2021, he revealed that he’d had severe
breathing issues since contracting COVID, had
been hospitalized for pneumonia, was put
on life support, and had nearly died. It was
reported that he died of a heart attack while
walking on a treadmill. Cedric was known as
one of the few big Open bodybuilders with
an aesthetically pleasing “Classic” shape,
and his physique was a personal favorite of
Arnold Schwarzenegger, who has gone on
record as not being a fan of most current pro
bodybuilders. McMillan also had a sharp wit
and folksy sense of humor that endeared him
to fans far beyond his muscles. I got the news
of his death literally minutes before starting
a back workout with Kai Greene, and we were
both devastated. We lost one of the good
guys who stayed true to his ideals regarding Cedric was known as one of
how he wanted to look, never once caving in
to criticism that he should continue chasing the few big Open bodybuilders
more mass and freakier condition to fall in line with an aesthetically
with winning trends.
pleasing “Classic” shape,
and his physique was a
THE DEATH OF personal favorite of Arnold
Schwarzenegger.
BOSTIN LOYD
This was a case of a prediction I had
made but never publicly shared several
years ago that I never wanted to come
true. Bostin Loyd was a rogue figure in the
bodybuilding world who skyrocketed to fame
in his early 20s for his willingness to openly
speak about his own PED abuse in detail. TOP: CHRISTOPHER BAILEY; BOT.: HECTOR MENDOZA
He quickly gained a legion of fans, mostly
teens and young men, who were disgusted
with what they felt was a conspiracy of
deception and misinformation on the part of
pro bodybuilders and the bodybuilding media
to hide or greatly downplay the level of drug
use required to attain elite physiques. “Team
3CC” was Bostin’s brand for his supplements,
apparel and SEO, and his followers found
in him the transparency that was missing
TOP: JASON BREEZE

from other bodybuilders who feared public

shaming, legal ramifications, and blacklisting
from possible supplement contracts and thus
avoided any discussions about their own PED
use. Bostin used himself as a human guinea

90 MD musculardevelopment.com December 2022

pig and shared all his experiments. Brandon Curry defeated William Bonac.
One of his most infamous trials was Curry was not at his best, certainly
taking a whopping 13 grams of steroids nowhere near as sharp as when he’d
a week to see if mega-dosing delivered won the Arnold in 2019, probably his
superior results – it didn’t. In late 2021, best look so far, or even as lean as
Bostin went into Stage 5 kidney failure he’d been later that year winning
after taking an experimental peptide the Mr. Olympia. In contrast, William
called adipotide for the purposes of Bonac was firing on all cylinders and
localized fat loss even though it had looked every bit as good as he had
been found to cause almost immediate in taking the Arnold title in 2018 and
kidney failure in monkeys and mice. 2020 and placing runner-up to Curry at
No human trials had been conducted. the 2019 Olympia. Brandon had done
On February 25, Bostin collapsed at just enough to win on his superior
home after returning from the gym. shape and structure, and both he and
An autopsy found the cause of death his coach Abdullah Alotaibi explained
to be aortic dissection. I had been after the victory that Curry had arrived
highly critical of Bostin when he rose in Kuwait for training camp later than
to fame, concerned he was spreading originally planned. While Bonac
a dangerous mentality of reckless nabbed a win one week later at the
PED abuse with little to no regard Boston Pro, a preponderance of fans
for health and longevity. Unless he genuinely believed he had also been
radically altered the path he was on, I the rightful winner the weekend before
did not see him even living to the age in Columbus.
of 30, and unfortunately, I was correct.
Ironically, we began speaking via DMs
and text messages, and I took a shine
to the kid, who wasn’t much older than DEREK LUNSFORD:
my own oldest child. Back in 2018, I
even put him through a killer chest THE GUEST POSING
workout at my gym when he came up
from Florida to New England with his THAT BROKE
girlfriend to visit her family in her native
Rhode Island. I didn’t agree with a lot SOCIAL MEDIA
of Bostin’s ideas and methodologies Jim Manion’s annual springtime
pertaining to PED use, but I liked him. extravaganza, the Pittsburgh Pro, has
My heart sincerely goes out to his a longstanding tradition of featuring
parents, especially his father Jon who the most star-studded guest-posing
I had the privilege of meeting, his lineup imaginable, typically including
girlfriend Ariella Palumbo, and their most of the previous year’s Mr.
young son. Olympia top 10 finalists who make
the pilgrimage to The Steel City out of
respect and gratitude to Jim, founder
A CONTROVERSIA of the NPC and President of both the
NPC and IFBB Pro League. Normally
ARNOLD CLASSIC the reigning Mr. Olympia is the star
performer of the lot, but this year
WIN FOR BRANDON Big Ramy was mysteriously absent.
Monstrous Nick Walker garnered a

CURRY good deal of attention, but nothing

like the current 212 Olympia champ,
Bodybuilding isn’t a sport like Derek Lunsford. Derek was practically
baseball or football where aside from exploding with round, full muscle mass
questionable calls from referees, the and later revealed he was just over 260
fans don’t argue about the outcome. pounds in very respectable condition. Monstrous Nick Walker garnered
The team that gets the most balls in Social media and YouTube were
the hoop or players across home plate immediately deluged with photos and
a good deal of attention at the
wins. In track, the man who crosses videos of Lunsford and the question Pittsburgh Pro, but nothing like the
the finish line first is the winner. on everyone’s mind was, how in hell
Bodybuilding is scored subjectively by will this guy get down to 212 pounds current 212 Olympia champ, Derek
a panel of judges, in some ways more again? And should he? Or should he Lunsford. Derek was practically
like a beauty pageant than a legitimate leave the 212 division and face off
athletic competition. As such, the against the likes of Ramy, Curry, Hadi, exploding with round, full muscle
judges’ decisions don’t always mesh Bonac, Labrada and Walker? It was a
with that of the fans. This was the fascinating talking point that would be
mass and later received a special
case at the 2022 Arnold Classic, where resolved just over four months later. invitation to the Mr. Olympia.
December 2022 musculardevelopment.com MD 91
NICK WALKER LEAVES flipping the script by winning both the Indy and
New York Pro shows back-to-back. It was the
HIS COACH, perfect redemption that wiped the memory of
his spring 2021 performances away.

MATT JANSEN
Coaches used to be a rarity in our sport, FLEX LEWIS
but over the past 20 years they have become
considered a must by nearly all top amateurs RETIRES
and pros, and the best among them are now Ever since Flex Lewis walked away from the
celebrities in their own right. Fans debate their 212 division with seven Olympia titles in 2018,
individual merits and often suggest team- the bodybuilding world eagerly anticipated
ups they think would benefit their favorite his planned move to the Open ranks at the
athletes and guide them to greater glory. It’s Mr. Olympia. It was common knowledge that
common for bodybuilders to switch coaches, he had been forced to sacrifice hard-earned
especially if they partially or fully blame their muscle mass to make the weight cap of 212
lack of success on their previous coach. That pounds for the last three or four years of his
wasn’t the situation with Nick Walker and Matt reign. As such, we had never seen Flex at his
Jansen. The two had worked together since best. We’d had glimpses, snippets of video or
Nick’s amateur days all the way to Walker’s photos around four to six weeks out from the
pro debut, his New York Pro and Arnold Classic Olympia when he was seemingly in contest
wins, and his Mr. Olympia debut in 2021, where condition but far fuller and rounder at around
he landed in the coveted top five on his first 225 pounds. With the 212-pound weight limit
attempt. It seemed as if they were a perfect behind him, Lewis went to work building his
team. In late January after rumors had been physique to its ultimate potential. Olympia
afoot for several days, it was confirmed that Chief Officer Dan Solomon extended a special
the two had parted ways. No reason was invitation to him, and fans looked forward to
ever officially provided by either party, though seeing The Welsh Dragon onstage next to
there were two highly likely theories. One was
that Walker had wanted to defend his Arnold
Classic title even though the 2022 edition was
Blessing flipped the script
to be held just over four months after both and won both the Indy
his 2021 Arnold win (the only time since 1989
the Arnold Classic was held in October rather and New York Pro shows
than early March, due to the pandemic) and
his Olympia debut, but Jansen strongly felt
back-to-back. It was the
he should give his body a break – which he perfect redemption for
ultimately did anyway. The other conspiracy
theory was that Nick left Jansen based on
The Boogieman.
his switching supplement companies from
RAW Nutrition, which Jansen partly owns, to
Fouad Abiad’s Hosstile Nutrition. Nick began
working with Dominick Mutascio aka “Dom
Supersliced.” The two had a productive off-
season, but in early September as it was time
to begin prep for the 2022 Mr. Olympia, Nick an online rivalry with Nick Walker and vowed
returned to Jansen, the man who had coached to beat him at the New York Pro. The two went
him to his pro card and every pro show he’s back and forth in sometimes heated exchanges
done since. on social media and in interviews that had the
fans in a frenzy to finally see the showdown

BLESSINGÕS onstage. But first, Blessing made his debut at

the Indy Pro. Looking flat and over-dieted, he

REDEMPTION placed third. Many fans delighted in his loss,

MID: JASON BREEZE; RT.: HECTOR MENDOZA

feeling he had “talked too much shit and hadn’t

The first quarter of 2021 was uneventful. backed it up.” Shortly afterward, Blessing and
Typically, it’s full of hype and coverage Nick met onstage at last at the New York Pro.
around the Arnold Classic, but March came This time, Blessing had filled out considerably,
and went without an Arnold show, which as but had sacrificed a substantial amount of
we just noted was held instead in October condition in the process. The battle between
when pandemic restrictions had been lifted. In he and Walker never materialized. Nick was
those months of slow news, a new pro named on point and nabbed his first pro win, while
Blessing Awodibu, previously known best for The Boogieman had to settle for sixth place.
his comedic antics on Instagram and YouTube, Blessing went back to the drawing board.
would finally be making his pro debut after He left his coach Chad Nicholls and enlisted
having earned his professional status back in the services of George Farah. This spring, he
2017. A natural showman, Blessing spawned returned to the scenes of his comeuppance,

92 MD musculardevelopment.com December 2022

 USCULAR
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structure, exaggerated X-frame and muscle
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SEE PAGE 46 DISPLAY UNTIL MAY 30th
shapes to die for. He achieved the rare feat of
winning his pro debut. At the Arnold UK, he
Big Ramy, Brandon Curry, Hadi Choopan and went two-for-two and picked up his second Mr.
the rest of the “big boys.” But alas, it was At 6-foot-2 and 292 pounds, Olympia qualification. Now the talk is centered
not meant to be. One issue he was able to around his potential to win that ultimate title.
overcome was a longstanding shoulder injury. Jacked overwhelmed Will the man who was an amateur in the early
Stem cells implanted in Colombia finally took with his wide structure, months of 2022 finish the year as Mr. Olympia?
away most of the pain he’d been living with That’s a lot to ask and my gut tells me he
for the better part of a decade. What nothing exaggerated X-frame and still needs time and some improvements, but
was able to fix were his gut and digestion Andrew is certainly the best rookie we’ve seen
issues. Flex had been dealing with those his
muscle shapes to die for. in a very long time and I am certain we are still
entire bodybuilding career, along with lack He achieved the rare feat only seeing a portion of his vast potential.
of a strong appetite. But as he continued
of winning his pro debut.
to try to increase his food intake in order to
facilitate the gains needed to be a contender NICK RETURNS
for the Mr. Olympia title, his gastric system
betrayed him with persistent nausea. Add to
question was, would he earn his way there
by winning a contest to qualify like everyone TO MATT
all this the fact that Flex was running several else, or would he receive a special invitation Just as the Derek Lunsford story had two
successful businesses including his Dragon’s like the one that had been extended to Flex key events this year so far, so does the tale
Lair Gym and had a second child born earlier Lewis for the last two years? On September with Nick Walker and his coaching situation.
this year, and a painful decision had to be 15, we got our answer via an Instagram post On October 1, at 12 weeks out from Nick’s
made. Flex was heartbroken to abandon the from @mrolympiallc: Lunsford had been second appearance at the Mr. Olympia, it
dream he and coach Neil Hill had envisioned invited. Reactions were mixed, with some was confirmed that he had returned to Matt
for years about winning the Mr. Olympia, but fans and athletes alike outraged that he had Jansen and would be working with him for the
in May he officially announced his retirement. “skipped the line” without having to qualify, show. No official statement or explanation
In our interview weeks later, he stated: “I with others exuberant at the thought of seeing was given, but most fans were very happy to
made that announcement, and I will stand by a supersized Lunsford and wondering how he see the reunion. As I pointed out earlier, they
it. You won’t ever hear me teasing or hinting would fare. The final chapter of the story will have made a powerhouse team so far, and
that I’m coming back. I have other things in be written in December in Las Vegas, when we it would have been a shame to throw away
my life that I’m working on, and that extreme, see just how much better Derek will look with all that history and experience of working
relentless focus is now on to those.” Thanks no weight restrictions. together. Now all that remains to be seen is if
for the memories, mate! The Mutant can improve on his fifth place Mr.

THE METEORIC RISE OF Olympia finish from last year.

TOP: JASON BREEZE; RT.: BOT.: WILL WHITTMANN

DEREK LUNSFORD GETS ANDREW JACKED

SPECIAL INVITATION TO Andrew
Not even a year ago, Andrew Chinedu aka
Jacked was an online legend, a tall
THE MR. OLYMPIA Nigerian with insanely huge arms living and
training in Dubai. The world may never have
And now we arrive at the second chapter in even known about him if it hadn’t been for Larry
the Derek Lunsford saga for 2022. Speculation Wheels, who trained with him while in Dubai
had abounded following the guest-posing and featured him in several of his videos. It
appearance in Pittsburgh that Derek would was clear to most with eyes that this man had
not be defending his 212 Olympia title but phenomenal potential. In the spring of 2021, he
would instead move to the Open division competed in and won four contests in Dubai,
and the Mr. Olympia stage. The only real but none of those were affiliated with the NPC

December 2022 musculardevelopment.com MD 93

RUFFIN IS READY
TO
Will Terrence ‘Ruff Diesel’
Ruffin Rise to the
Top at the Classic
Physique Olympia?
INTERVIEW BY RON HARRIS

Terrence Ruffin has been a rising star in Classic Physique since

the inception of the division in 2016. Now, he’s the only two-time
Arnold Classic champion and has been knocking on the door of the
Olympia title with second-place finishes to Chris Bumstead in both
2020 and 2021. At 12 weeks out from this year’s Olympia, he was
HECTOR MENDOZA PHOTO

forced to evacuate Tampa as deadly Hurricane Ian bore down on

the region. Luckily it was just a bump in the road for Ruff Diesel.
After rescheduling this interview in light of the natural disaster, we
sat down to go over topics that ranged from his friendship with the
late John Meadows, the height controversy in Classic Physique,
and why posing matters.

94 MD musculardevelopment.com December 2022

December 2022 musculardevelopment.com MD 95
 I’ll start with relationship news. at a seminar at a gym in Florida
Now both of the two best Classic called Fitness Junky. I was a broke
Physique pros in the world are 21-year-old, and he was nice enough
engaged. Chris was more recent; to let me train with him for free as
when did you pop the question to long as I helped him promote the
your fiancée Teffany, and when is event. He took me through an arm
the wedding? workout, and we got sushi after the
I proposed back in June or July, I event. We talked about comics the
can’t remember, but the wedding is whole day. That was the first time I
going to be on New Year’s Eve. met John. From then on, any time he
How long have you been had a seminar or event and I was
together? going to be in the same place, even
Not too long, we started talking if I was competing, I would always
back in March. When you know, you go and listen to what he had to say
know. and always learned something new.
Switching gears here, it’s been I built a good rapport with him for
over a year now since we lost the years before he became my coach.
Mountain Dog, John Meadows, After my coach Matt Porter passed
who was your coach and good away, I spent some time figuring
friend. I’ve never asked you how things out and knew I had to get
you met John and started working back on track. I reached out to John.
with him. I had recently got divorced and I
The first time I ever saw John was barely scraping by. I had just
was when we were backstage at enough money to pay my rent when
the 2014 NPC Nationals. I was still I moved out from the place my wife
very new to the sport and didn’t and I had. He was kind enough to
know who he was, but I distinctly offer to coach me for free. All he
remember seeing a very large man asked in return was that I make the
with a lot of freckles. I first met him trip up to Ohio to film some training

‘I appreciate when
people put effort
into things. As a
professional, you
should take each aspect
of the sport seriously.
Even if you’re not
the best poser in the
world, you can still put
JASON BREEZE PHOTOS

something respectable
together.’

96 MD musculardevelopment.com December 2022

 content with him. I waited too long and booked
the flight last-minute, and it wound up costing
what three months’ worth of his coaching
would have been!
How long were you able to work with
John?
We did three shows together: the 2019
Niagara Falls, then the 2020 Arnold Classic
and Olympia. We were in prep for the 2021
Arnold and Olympia shows when he passed. I
got to know John very well. He let me into his
home. I met his wife, his kids, and his friends.
At that point I considered him to be like a father
figure. If I had relationship issues, business
questions, anything, I would just call him up.
It was very difficult for me when he passed
away. I think it’s great that I’m able to honor
part of his legacy by being part of his company,
Granite Supplements.
You weren’t with Granite when he was still
alive, correct?
Unfortunately, no. My fiancée was signed
with them, and my contract with another
company was coming to an end. Teffany had
an event for them, and she was very happy
with how it was run and how Granite treated
her. Suby, the athlete manager, reached out to
me and we talked for a while. I also spoke with
Mary, John’s wife, and she was happy to hear I ‘I’ve definitely
would be joining the team.
I remember John was a real stickler for gotten bigger. The
making sure his products had the exact
ingredients he wanted in them, with the only way to get
correct potency and quality. What attracted
you to the Granite line, and what are your
bigger and still make
favorite products?
I love what John stood for. He was always
the weight is to
about integrity and being upfront. I like the fact come in leaner.’
that everything on the ingredients label makes
sense. When I look at a company and see
a “proprietary blend” on the label, that’s an
immediate no for me. Next, I look to see if the
ingredients are dosed properly. With Granite, wakeboarding. I won’t be doing that again on a regular basis. The biggest critique I was
it’s all good. One of my favorite products is anytime soon. The knee is finally back to getting in my first couple of years as a pro was
Neuro-Stim. I love having that extra element normal, and my last three to four leg days have my upper body, particularly my arms. They
of focus when I hit the gym. I’ll pair that with been really good. It was bad for a little while. didn’t match my legs. A big part of solving that
the Vaso Blast for a great pump and mental The day after I hurt it I was concerned it might issue was changing my split, focusing more
clarity. I don’t need help with energy because have been a serious injury. Luckily it wasn’t. I of my energy on what I needed to improve
I normally train in the mornings. I like their feel like I have bad luck. A dog bit my hand two and not doing much for my quads. This year
protein powder a lot too. It’s a blend, which is days ago. we’re doing a little bit more for them, but last
cool. Say you’re having an issue with whey or I see in your videos and posts that you’ve year they were only getting two to three sets
milk-type proteins. We have a couple of things been training with Joe Bennett aka “The a week.
in there so it won’t affect you as much. The Hypertrophy Coach.” How did you start I remember your legs being more
proteins are absorbed at different rates, and working with Joe? dominant, and I was going to ask you if you
it’s also a little thinner. I’m still eating a lot of He saw me back in 2016 at the Tampa Pro, had ever backed off on training them to let
food, so I don’t want a shake that’s super thick. my first pro win. He congratulated me and said your upper body catch up.
Any plans on a Ruff Diesel signature line? he saw some things I could improve on. For I remember Phil Heath and others with great
Yeah, we’re actually working on that. I’m the first year, I was making a seven-hour drive arms talking about how they didn’t really train
HECTOR MENDOZA PHOTO

excited about it. That was one thing I was from where I was in Fort Walton Beach to come their arms much. You hear things like that, but
adamant about when I got with the company. I down to Tampa and train with him. I’d drive then you don’t really apply it to yourself. But if
wanted something I could say was my own. It’s down Friday night, train Saturday morning and you do have a real standout body part, you can
in the works. evening, again Sunday morning, and then go get away with training it much less and it will
You have mentioned an issue you had home. When I moved to Maryland, he finally still maintain its size. I remember Tom Platz got
with your knee recently. What was going on? wrote me a workout plan. Eventually I decided his best placing at the Mr. Olympia only after
I was just trying to enjoy life, and I guess to move to Tampa to train with him. It still took he stopped training his legs.
I enjoyed it too much, because I hurt myself another year for him to take me in and train me A controversial topic in Classic Physique

December 2022 musculardevelopment.com MD 97

is height. We have guys getting taller, or I’ve been measured shorter before. At one
trying to get taller, so they can compete at point I was under my usual height and had
a heavier weight. They’re using inversion to be no more than 175. I’m just happy when
tables and going to chiropractors, they measure me correctly and I can be 180.
obviously really making an effort to I’m not trying to be 3 inches taller. Maybe
somehow grow taller. We even had the they should change the system so it’s a
Brazilian pro Horse MD missing his weight higher weight for every inch. For example, I’m
cap at a show this past summer by 7 5-foot-5 and Breon Ansley is 5-foot-7, but his
pounds because he thought he’d been weight limit is also 180. That kind of sucks for
able to get taller. Is this something you’re him. Are there ways to temporarily gain extra
concerned with personally? You have a height? The only thing I’ve seen that works is
weight limit of 180 pounds but could be inversion tables.
heavier if you were a bit taller. How hard is it for you to add muscle

and improve when you can’t be any heavier?

Or are you just refining your physique now and
not trying to grow? You do seem to have gotten
bigger over the last few years.
I’ve definitely gotten bigger. There’s really
one show I can recall where I was worried about
making weight. The only way to get bigger and
still make the weight is to come in leaner.
Right, but I can’t imagine you being much
leaner than you already are on stage. You’re
known for your dry, crisp condition.
That’s true!
A lot of fans seem to try and pressure the top
Classic men like you and Bumstead to move up
to 212 or Open. You’re one of the best Classic
competitors of all time. Why would you want to
leave that division?
I agree with you. I saw that a lot with the
late George Peterson. And don’t get me wrong,
George did do very well when he moved to 212,
but people don’t see the same value in placings.
Top three at the Classic Physique Olympia isn’t
bad. People were telling him to switch because
he got third place at the Olympia three years in
a row. That means only two people in the whole
world were able to beat him. That’s not bad! Now
we see Breon about to switch. I get why he wants
to go to 212 for personal reasons, but being top

Contest History
2014 NPC Nationals Lightweight Winner
2016 Dayana Cadeau Pro Second Place
2016 Kentucky Pro Winner
2016 Tampa Pro Winner
2016 Classic Physique Olympia Ninth Place
2017 Classic Physique Olympia Sixth Place
2018 Toronto Pro Winner
JASON BREEZE PHOTOS

2018 Classic Physique Olympia Ninth Place

2019 Niagara Falls Pro Winner
2020 Arnold Classic Second, Classic
2020 Classic Physique Olympia Second Place
2021 Arnold Classic Winner
2021 Classic Physique Olympia Second Place
2022 Arnold Classic Winner

98 MD musculardevelopment.com December 2022

five in the world isn’t something to be sad
about. Maybe it’s different for him because
he was the Olympia champ twice already. I’m
happy where I am. I’ve never been at the top
of my weight limit anyway, so for me to gain
the amount of size and weight to be a good
212 competitor wouldn’t be smart for either my
health or my career.
I hate to say it because I’ve always loved
the 212 division, but Classic is more popular
now than 212 is. Look at the social media
numbers on the top men for each division.
Young guys message me and talk to me at
the gym all the time, and they’re not talking
about the 212 guys. It’s you, Chris, Urs and
Ramon. Classic is the future. I don’t even
know if the 212 division will be around in a
few years.
You’re right, especially when you have guys
like Shaun, Kamal, Derek, Hadi and Bonac all
doing so well in the Open division or moving
to it. A lot of people were complaining that
Women’s Physique was cut from the Arnold,
but no one even mentioned that the 212 was
also dropped. The 212 guys are in a tough spot
right now.
You’ve been runner-up at the Olympia
two years in a row now. I’m not sure if you
realize that Bumstead was also runner-up
twice before he went on to win three times so
far. My question is, how do you beat Chris?
You’re so close.
I beat Chris at his first pro show, so I don’t
think anything is impossible. I’ve just needed
time to develop my physique. My strengths
are my structure, how lean I’m able to get,
and my posing. Compared to the rest of the
top five at the Olympia, I’m probably the
worst at putting on muscle. In 2019 I had to
take a year off to get the size I needed to
stay in the running, to build quality muscle
and fill out my frame. Some people say I
don’t have any weaknesses, but to my eyes
there are still things I can bring up, like my
hamstrings. Tyler Manion said I can bring
up my back a bit more. These things might
not seem like weaknesses if you look at me
alone, but I’m not alone up onstage when
I compete. All the other guys have a crazy
body part. Even if you’re not the best poser in the world, at it, but it took time to refine. I was always a
The last thing I want to talk about is your you can still put something respectable creative poser, but I go back and look back at
posing. You’re known as one of the best together. James Hollingshead hired a posing some of my old routines and they look very
posers of your generation. I go to shows coach for a couple of his more recent shows, sloppy to me now. Now they’re a lot more
and especially in the Open class, there are and he looked amazing because of it. I’ve clean and polished. Even now when I watch a
always guys where it’s obvious to me they’re worked with other pros to help them bring routine, I always see something I could have
winging it: pausing to think of what pose something nice to the stage. Andrew Jacked is done better. But I don’t dwell on it. You learn
to do next and repeating poses. I know the going to be coming out to Tampa to work with and improve for the next time around.
posing round isn’t judged, but it still seems me for the Olympia. Even if posing isn’t judged, I’m glad you made it through Hurricane
so lazy to me. As someone who puts so much being a good poser elevates you in a sense. Ian unscathed and that you’re on track for the
time and effort into crafting extraordinary, In my first couple of years as a pro, even if I Olympia, because I want to see an amazing
memorable routines, what would you say to wasn’t in the top five the judges would compare battle between you and Chris. I love Chris,
the guys who don’t even bother putting even me with them. but I’d also love to see a shake-up in the title.
a basic routine together? Were you a naturally great poser, or did I wish you the best of luck.
I’ll just say that I appreciate when people you have to work hard at it to reach the level It will be fun. I’m excited!
put effort into things. As a professional, you we see now?
should take each aspect of the sport seriously. It’s a bit of both. I was definitely talented Instagram @ruff_diesel

December 2022 musculardevelopment.com MD 99

TESTOSTERONE By Daniel Gwartney, M.D.

ANDROGEN RECEPTOR
SENSITIVITY:
ALL MEN ARE NOT CREATED EQUAL
In the real world, or at least as real as it
gets in the gym, bodybuilders and lifters have
long been aware that some people explode
on fairly moderate anabolic steroid dosages,
while others struggle to justify the risks for
the returns they receive. Some of the variation
is obviously due to work ethic, equipment,
lifestyle, etc. However, one underlying factor
determines maximal athletic performance, as
well as the degree of benefit and exposure
to risks associated with anabolic-androgenic
steroids (AAS) use – genetics.1
Charles Darwin is credited with recognizing
that individuals within a species do not all
thrive equally; some struggle and die, while
others prosper and propagate by mating with
selective members of the opposite gender.2
The crux of his theories is commonly referred
to as “survival of the fittest” or natural
selection. Sadly, Darwin’s theories dominated
the interest of biologists for decades,
overshadowing the contributions of Gregor
Mendel – whose experiments with peas led
to the understanding of genes and genetic
transfer.3 This was in 1865, nearly 100 years
before Watson and Crick were credited with
discovering DNA.
Genes are inherited from one’s biological
parents, and contain the code for assembling
the individual. Most genes are identical
among people, even among primates in
general (chimps, apes, etc). However, there
are obviously clusters of people who have
certain physical traits (the expression of these produce the hormone, maintain a relatively Most experts in biosciences are forced to
genes), and individuals who have nearly steady concentration over time, tissue- narrow their focus if they wish to advance
unique conditions. Most mutations (genetic specific recognition and stimulation, understanding or be responsible for innovation
changes) do not benefit humans – after all, we G-protein coupling, co-activator and co- or discovery. The days of the generalist
are the result of centuries or eons of natural suppressor activity, response elements have faded since the Renaissance, when a
selection. Those that remain in the gene pool within the chromosomes, transcriptional man could be a physician, mathematician,
are changes that alter traits by a matter of and translational events, and so on.4 The astronomer, physicist and barber – as long as
degrees: eye color, straight hair versus curly, advances in science over the last few decades, he was cool with the church and had a steady
enyzme activity, hormone action, etc. particularly at the genetic and molecular level, supply of leeches.
have expanded the knowledge base to such The burden to modern-day researchers
GENETICS AND TESTOSTERONE breadth and depth that it is nearly impossible is picking through the vast and growing
The actions of testosterone are to be expert in all matters relating to androgen databases, selecting out the studies and
dependent upon the individual’s ability to actions in humans. reviews that expose a previously unknown

100 MD musculardevelopment.com December 2022

concept, explain the practical use of what is code for one amino acid in protein chain; CAG
known, or connect the dots in understanding is the sequence of cytosine-adenine-guanine,
the relationship between seemingly unrelated which codes for the amino acid glutamine.
findings or ideas. Ironically, the androgen receptor gene
There is a genetic trait that directly affects is located on the X chromosome, which
one component of the androgen response necessarily comes from the mother
(such as building muscle). This trait affects (assuming you are a male). Called the “sex
the sensitivity of the androgen receptor, a vital chromosomes,” females have 2 X (or XX), while
piece in the anabolic pathway. The androgen men have an X and a Y (XY). One might think
receptor has a few regions in its molecular form men who carry an extra X chromosome (XXY),
where changes in the amino acid sequence (all a syndrome called Klinefelter’s, might be at
proteins are chains of amino acids; the shape an advantage – but in reality, these men have
and function of the protein is determined by low serum (blood) testosterone concentration,
the sequence) can affect the sensitivity of the small testicles, suffer from infertility, and are
receptor for attaching to testosterone or other prone to gynecomastia.8
androgens, attaching to the chromosomes The CAG would not appear to have a
(DNA) – or relaying the receptor-stimulated function, coding for a redundant stretch
gene messages to the rest of the cell (an event of glutamine inserted in a receptor that is
called ‘transcription’). otherwise identical to the androgen receptor of
Androgen receptor sensitivity is actually all normal men. However, as has been readily
pretty variable among men – some respond demonstrated, the longer the glutamine chain,
vigorously to testosterone, while others do the less efficient the androgen receptor is at
not respond at all. There are a number of turning on or off the genes that create the
genetic males who develop as women, due to healthy male physiology.8
Let’s compare it to an everyday example. A
happily married couple generally communicate
One underlying factor well. Sitting side by side on the couch, the wife
can tell the husband, “Trash needs to go out for
determines maximal athletic tomorrow’s pickup.” If the television is on, her
performance, as well as comment is still heard, just not as clearly.
Every degree of separation reduces the
the degree of benefit and strength of the message, “Take out the
exposure to risks associated garbage,” and represents a greater risk of a
negative consequence – garbage piling up
with anabolic-androgenic in the house another week, in this example.
steroids (AAS) use – genetics. Each CAG repeat is like a degree of separation
between the husband and wife. When
testosterone enters a cell (for the biology
androgen receptor insensitivity.5 These women geeks, this is restricted to the genomic effects
are unaware they are genetically male, unless of testosterone), it binds with an androgen
a chromosome analysis is performed, usually receptor. There are different co-factors in the
as part of an infertility exam. This condition various cell types (skeletal muscle, fat, liver,
deserves a great deal of empathy, as these etc.) that either enhance or impair the ability of
individuals are often married and seeking to the receptor to connect with and stimulate the
begin a family when they discover they are cell to respond.9 These co-factors attach onto
46XY – genetically male. the testosterone-androgen receptor complex
and travel as a unit to the nucleus, and bind to
TRANSCRIPTION OF THE the chromosomes (DNA) at specific androgen
ANDROGEN RECEPTOR response elements – think of it as assigned
The trait of interest being addressed this parking spaces. The complex then dimerizes
month affects the transcription, or message- (pairs up with another complex) to actually turn
relaying effect of the androgen receptor. The on the testosterone-sensitive genes.
androgen receptor binds testosterone normally,
and travels to the cell nucleus (where the ‘CHEMICAL MEMO’ TO GENES
DNA is compartmentalized), but is unable to Genes are information; they do not function
turn on and off the appropriate cell functions as anything other than data storage. In order
to the same degree as men who are more for the information they contain to become
androgenized.6 new cell structures or change function, the
This trait, called the CAG repeat information has to re-enter the cell in a form
polymorphism (CAG), refers to a glutamine- that the machinery of the cell can understand.
tag attached to the androgen receptor. CAG This occurs through transcription. Transcription
refers to the DNA sequence of the gene that creates a “chemical memo,” or instructions
produces the androgen receptor.7 It takes three from the head office. The longer the CAG
nucleotides (the building-block units of DNA) to repeat, the higher the degree of separation,

December 2022 musculardevelopment.com MD 101

TESTOSTERONE
and the less likely the message is to be repeats may contribute toward decreased determination be performed. Men with
affected. muscle mass, increased body fat, weaker extremely long CAG repeats may benefit
A great deal of research has been bones, decreased aggressiveness, increased clinically from improved quality of life
performed on CAG repeats and testosterone depression, reduced insulin sensitivity, and and protection from hypogonadal-related
action. One clear expert in this area is harm cardiovascular health through elevations condition, with testosterone replacement
Dr. Michael Zitzmann of the Institute of in heart rate and blood pressure.12,16 treatment maintaining circulating testosterone
Reproductive Medicine at the University of Some interesting observations were noted. in the upper region of the normal range.
Munster, Germany.10-16 There is a racial trend in CAG repeat length; People are not stamped out of some cosmic
Again, the length of CAG repeats has with men of African descent having fewer dough with a cookie-cutter. We all differ slightly
been shown to decrease the response of the CAG repeats, followed by Caucasians, then from each other, and the differences can often
body, or tissue and cell cultures in the lab, to East Asians.16 The late sports analyst and go undetected unless a person places himself
the hormone testosterone. Dr. Zitzmann has bookie “Jimmy the Greek” Snyder was strongly in extreme conditions or becomes ill. Certainly,
published a number of studies and reviews, criticized and fired from CBS for making a training and pursuing muscular development is
showing that men with short CAG repeats comment that African Americans were more a rare state in this fine country suffering from
demonstrate a more “androgenic” profile, physically gifted – in his opinion, as a result obesity, addiction, and sloth. Those who use
whereas those who have longer CAG repeats of being selectively bred for stronger slave AAS may discover that they are predisposed
are less robust. stock during the colonial and pre-Civil War to easily gaining size and strength, or face
period of U.S. history.17 Snyder’s comment genetic hurdles that make progress more
was certainly insensitive and likely indicative difficult and limited. While those who find they
Those who use AAS may of the attitude and beliefs formed as a result are resistant to AAS-induced benefits face
discover that they are of his upbringing and culture. However, this
measure of CAG repeat length does show that
disappointment early in life, it may provide
a clue that might aid in getting proper health
predisposed to easily there are some racial traits that may imbue treatment as they age.
gaining size and strength, physical advantage to certain groups. As social
barriers and geographical obstacles are being References:
or face genetic hurdles overcome, this molecular discretion will likely 1. Gonzalez-Freire M, Santiago C, et al. Unique among
unique. Is it genetically determined? Br J Sports Med. 2009
that make progress more fade over generations.
It is important to be aware that any
Apr;43(4):307-9.
2. Sessions SK, Macgregor HC. The necessity of Darwin:
difficult and limited. performance-related genetic trait only this journal’s tribute to the most influential scientist of all
time. Chromosome Res, 2009;17(4):437-42.
represents potential, and must be developed 3. E Posner, J Skutil. The great neglect: the fate of
Men with extremely long CAG repeats through individual effort before its advantages Mendel’s classic paper between 1865 and 1900. Med Hist,
exhibit signs and symptoms similar to those or disadvantages may be realized. 1968 April;12(2):122-136.
4. McPhaul MJ, Young M. Complexities of androgen action.
shown by men with testosterone deficiency, The question for the young, healthy man J Am Acad Dermatol, 2001 Sep;45(3 Suppl):S87-94.
including insulin resistance/type 2 diabetes, may be, “How do I know what my CAG repeat 5. Oakes MB, Eyvazzadeh AD, et al. Complete androgen
gynecomastia, reduced fertility, “soft” bones, length is, and what can be done about it?” insensitivity syndrome--a review. J Pediatr Adolesc Gynecol,
2008 Dec;21(6):305-10.
higher body fat, increased cardiovascular Very few labs measure this, and no clinician 6. Centenera MM, Harris JM, et al. The contribution of
risk, elevated LDL (bad) cholesterol, as well performs this test as part of a routine physical different androgen receptor domains to receptor dimerization
as neurological and psychological problems. or even during an evaluation for hypogonadism and signaling. Mol Endocrinol, 2008 Nov;22(11):2373-82.
7. Palazzolo I, Gliozzi A, et al. The role of the
Conversely, men with short CAG repeats (low testosterone). For the bodybuilder, athlete, polyglutamine tract in androgen receptor. J Steroid Biochem
develop prostate cancer earlier, have a higher or recreational AAS user, there is little value to Mol Biol, 2008 Feb;108(3-5):245-53.
risk of male pattern balding, lower HDL (good) knowing personal CAG length at this time. 8. Smyth CM, Bremner WJ. Klinefelter syndrome. Arch
Intern Med, 1998 Jun 22;158(12):1309-14.
cholesterol, and are more prone to aggressive Even if one were to learn of a long CAG 9. Robins DM. Androgen receptor and molecular
behavior.16 repeat polymorphism, there is no treatment. mechanisms of male-specific gene expression. Novartis
One might think that a simple solution to However, for those who do not seem to Found Symp, 2005;268:42-52;discussion 53-6,96-9.
10. Zitzmann M, Gromoll J, et al. The androgen receptor
these CAG repeat-associated problems might respond to AAS use, at comparable dosages CAG repeat polymorphism. Andrologia, 2005 Dec;37(6):216.
be increasing testosterone (e.g., testosterone and training to his peers, this may be an early 11. Zitzmann M. Mechanisms of disease:
injections). In fact, this does not appear to be sign of a long CAG repeat polymorphism. pharmacogenetics of testosterone therapy in hypogonadal
men. Nat Clin Pract Urol, 2007 Mar;4(3):161-6.
the perfect solution, as men with longer CAG There is value to being aware of this, 12. Zitzmann M, Nieschlag E. Androgen receptor gene
repeats are more prone to certain negative as this trait may lead to early signs of CAG repeat length and body mass index modulate the
side effects, protected from others, and do not hypogonadism, or other metabolic conditions, safety of long-term intramuscular testosterone undecanoate
therapy in hypogonadal men. J Clin Endocrinol Metab, 2007
receive the same degree of certain benefits.12 even in the presence of “normal” serum Oct;92(10):3844-53.
Nonetheless, so long as adverse events are (blood) testosterone concentrations. Those 13. Zitzmann M. Effects of testosterone replacement
closely monitored (changes in PSA, cholesterol, who respond very vigorously to AAS may and its pharmacogenetics on physical performance and
metabolism. Asian J Androl, 2008 May;10(3):364-72.
hematocrit, mood, etc.), men with long CAG wish to acknowledge the increased risk seen 14. Zitzmann M. The role of the CAG repeat androgen
repeats can benefit over their baseline when in men with shorter CAG repeats, and more receptor polymorphism in andrology. Front Horm Res,
treated with testosterone. closely monitor cholesterol changes, PSA, 2009;37:52-61.
15. Zitzmann M. Pharmacogenetics of testosterone
mood, and hair loss.16 replacement therapy. Pharmacogenomics, 2009
BodyBuilding and Performance Even anti-aging practitioners would Aug;10(8):1341-9.
Of course, the interest of bodybuilders be hesitant to treat a man with normal 16. Zitzmann M, Nieschlag E. The CAG repeat
polymorphism within the androgen receptor gene and
and athletes is any effect of CAG repeats on testosterone concentrations – but a history maleness. Int J Androl, 2003;26:76-83.
physical performance or body composition. of marginal AAS response, early onset of 17. Anderson D. SPORTS OF THE TIMES; ‘Greek’ Loses
Men with longer CAG repeats suffer from all signs and symptoms of hypogonadism, an Out Bet. The New York Times, 1988 January 17. Accessed
at: http://www.nytimes.com/1988/01/17/sports/sports-of-the-
sorts of performance handicaps compared to and a normal testosterone concentration times-greek-loses-an-out-bet.html?scp=4&sq=jimmy%20
their short-CAG cohorts. Lengthening of CAG should suggest that a CAG repeat length the%20greek&st=cse, on August 19, 2009.

102 MD musculardevelopment.com December 2022

 WITH MARC LOBLINER
CMO TIGERFITNESS.COM

When is the last time you got your blood

HOW TO NOT DIE is the goal. Anything outside of the normal
work done? range could indicate diabetes or pre-diabetes
For many young bodybuilders or even and your doctor might want to prescribe
recreational lifters, the answer is usually “not something like metformin to control it.
lately.”
While they only recommend blood work HORMONE STUFF
being run every one to five years for healthy, This is beyond the scope of this article and
young individuals, I think that’s not sufficient I will leave this up to your prescribing TRT
for anyone. Testing is a snapshot in time and doctor or, well, let’s be honest that most of y’all
blood work is dynamic in that it can change are on beyond prescription … that’s going to
based on a lot of variables like training be crazy out of range. But for those of y’all who
intensity and hydration. For most of us lifters, are natural or on just TRT, staying as close
if everything comes back “normal” in our to within normal range on your testosterone,
prior test and you have no underlying issues, estrogen and other measurements will be
annually should suffice. optimal although some things will vary, like
SHBG. That is something your doctor will
What Are the Tests We Should Look For? address.
The liver is very resilient, and while we
should pay attention to liver values, that isn’t HOW TO KEEP THIS ALL IN RANGE
the most important thing (my opinion; ask a Normal lifestyle choices we discuss
doctor). Think about it, alcohol is just as if not frequently in my articles:
worse for your liver and people drink every ‘Look at what took Bostin Loyd, 1. Eat a variety of healthy, whole foods
day and their livers survive just fine. That including meats, fruits, vegetables, grains and
doesn’t mean that we shouldn’t pay very close
what took Flex Wheeler’s leg and healthy fats.
attention to our AST and ALT levels because if what is an underlying issue for 2. Exercise regularly: resistance train at
elevated, this CAN lead to short- and long-term heart problems … kidneys are least two to three times a week and perform
health problems. My labs for liver values are cardio daily. Stay active!
indicative of how a healthy test should look. VERY important to monitor.’ 3. HYDRATE! Make sure you have adequate
We aren’t normal AT ALL, but we should aim fluid and electrolyte intake.
for normal range! work matters to these so-called experts until And there is one supplement I will mention
The main issues bodybuilders face come they post their horrific blood work then they here because I truly believe it will help
from heart and kidney problems. I have written cherry-pick studies to explain their bad health everyone.
multiple articles for MD about bodybuilders markers. Then they sell you books … LOL. I I do a lot of things for health, but I NEVER
dying and it’s usually from heart issues. Then digress. had normal liver values before we came out
you look at what took Bostin Loyd, what took What about my lipid readings? My LDL with Nektar under Ambrosia. I credit it for most
Flex Wheeler’s leg and what is an underlying is on the high side but still “normal.” This is of these numbers – it’s simply the best organ
issue for heart problems … kidneys are VERY probably due to my HRT but since it’s still and overall health formula ever created. This
important to monitor. normal, we are all right! isn’t an ad – I implore you that if you take only
The carnivore diet, folks, will have you For lipid readings, pay attention to your one supplement, take Nektar. It is available at
believe that LDL and other measures of HDL and LDL. These might or might not be an Tigerfitness.com and it is perfect for everyone –
cholesterol don’t matter since they have such indicator of potential heart issues depending my entire family takes it!
high LDL numbers. While I am not going to on who you listen to, but why NOT aim for I hope this article helps you. If you need
argue this, many references show that there normal? anything further, find me on Instagram and all
is a link between LDL and heart issues. social media platforms at @marclobliner and
“If you have a high LDL level, this means INSULIN AND GLUCOSE be sure to subscribe to my YouTube channel at
that you have too much LDL cholesterol High insulin will literally kill you. “Because youtube.com/tigerfitness.
in your blood. This extra LDL, along with of the largely unrestricted insulin signaling,
other substances, forms plaque. The plaque hyperinsulinemia increases the risk of obesity, References:
1. https://medlineplus.gov/ldlthebadcholesterol.html
builds up in your arteries; this is a condition type 2 diabetes, and cardiovascular disease 2. https://bmcmedicine.biomedcentral.com/
called atherosclerosis.”1 and decreases health span and life expectancy. articles/10.1186/s12916-020-01688-6#:
My opinion is, if it doesn’t matter, who In epidemiological studies, high-dose insulin
cares? Why not aim for “normal” levels? And therapy is associated with an increased risk of www.tigerfitness.com
if on steroids, things start to really matter. cardiovascular disease.”2 Instagram @tigerfitness
Steroids can throw your lipid profiles through a Thus, for insulin, up to a point, lower is Instagram @marclobliner
loop, and that can be an indicator of potential better. Twitter @MarcLobliner
long-term heart issues. It’s amazing how blood For glucose readings, staying within normal YouTube: Tiger Fitness

December 2022 musculardevelopment.com MD 103

BODYBUILDING SCIENCE By Michael J. Rudolph, Ph.D.
Senior Science Editor

Muscle
Throughout the years in the gym, I’m
sure many of you have heard a personal
trainer barking out the command to their
client to “concentrate” or “focus” on a specific
muscle group while performing a certain lift.
This command is given with the intention of
augmenting the training stimulus to more
potently boost muscle size or strength. I’m
also pretty confident that many of you have
even tried this technique where you target
a certain muscle group by focusing on the
contraction of that specific muscle, hoping
to improve the size and strength of this
particular group of muscles. Naturally, this
raises the question as to whether this training
approach actually works – and if it does work,
what exactly are the benefits gained from
using this method?

Focus on the Muscle

This training approach is more technically
known as attentional focus. Essentially, there
are two different ways to perform this type of
training. The first approach involves internal
focus, which requires the person to focus on
a specific muscle group, such as the biceps,
while lifting the weight – which in this case,
could be the biceps curl. The alternate way
to perform attentional focus training involves
external focus, where the person pays more
attention to something external to the body.
For instance, instead of focusing on the biceps
muscle as is done during internal focus,
one would focus on the movement of the
dumbbell or barbell being used to perform the
biceps curl movement. All things considered, for this strength-enhancing effect comes
attentional focus is an established technique External Focus for Strength from an enhanced economy of movement
that does provide some interesting benefits. It’s a well-known fact that training brought about by external focusing, which
The scientific literature demonstrates that with relatively heavier weights increases reduces extraneous movement during the lift,
both types of attentional focus apparently strength more effectively than using lighter producing greater muscular force production
produce different effects, with external weights. Of the two types of attentional focus with reduced muscular activity.1 In fact, the
focus having a greater impact on strength (internal and external), external focusing is relatively lower amount of muscle activity
development and internal focus generating evidently the better of the two methods for induced by the external focus when compared
greater muscular activation that may enhance lifting heavier weights, making it the better to internal focusing means less muscle
muscle hypertrophy. choice for strength training. A key reason fibers are recruited during the weightlifting

104 MD musculardevelopment.com December 2022

movement, ultimately providing a greater al.4 showed that pectoral muscle activation
capacity to lift heavier weights, as there increased by 22 percent when test subjects
would be a reserve of inactive muscle fibers were provided with verbal instructions to
available to contract and ultimately contribute focus on the chest muscles while performing
to greater muscular force production. the bench press at 50 percent of their one-
This effect has been shown in many repetition maximum (1RM). Interestingly, this
studies. One study by Vance et al.2 found effect decreased to 13 percent when the same
that the muscular activity in the biceps was instructions were provided to the same group
lower while the test subjects focused on of test subjects while performing heavier
the bar instead of the biceps muscle, even bench presses at 80 percent of their 1RM. The
while performing the biceps curl with the reduction in muscle activity likely occurred
same amount of weight. On the other hand, because the lifter focused more on the heavier
while the relatively greater activity of the weight being lifted instead of the exercised
muscle caused by internal focusing may muscle groups, effectively reducing the level
facilitate muscular hypertrophy, as greater of internal focus and therefore its impact on
muscular contraction tends to trigger muscle increased muscular activity. Altogether, this
growth, internal focusing has been shown to study demonstrated that internal focusing on
decrease the force that participants are able specific muscle groups can increase muscle
activity at lower intensities, whereas the
increase in muscle activity appears to be
Many of you have heard a unattainable at higher intensity levels.
In conclusion, while internal focusing
personal trainer barking out at lower intensity levels clearly enhances
the command to their client relative muscular activity, which potentially
to ‘concentrate’ or ‘focus’ enhances muscle growth, there are no studies
that have actually shown an improvement in
on a specific muscle group muscle growth when exclusively performing
while performing a certain lift. internal focused weight training. Besides,
internal focusing also lowers strength
This command is given with output, which likely offsets the apparent
the intention of augmenting hypertrophic influence brought about by the
the training stimulus to more relatively higher muscle activity caused by
internal focusing. On the other hand, external
potently boost muscle size or focusing is a more established approach that
strength. definitively enhances strength production,
making this the better training choice for those
more interested in strength enhancement.
to generate in both single- and multi-joint
exercises. In addition, internal focusing has For most of Michael Rudolph’s career he has been
also been shown to reduce the total number engrossed in the exercise world as either an athlete (he
played college football at Hofstra University), personal
of repetitions performed during exercises such trainer or as a research scientist (he earned a B.Sc. in
as the bench press.3 Altogether, these results Exercise Science at Hofstra University and a Ph.D. in
clearly illustrate that external focusing is the Biochemistry and Molecular Biology from Stony Brook
superior approach for developing strength. University). After earning his Ph.D., Michael investigated
the molecular biological effects of exercise as a fellow
at Harvard Medical School and Columbia University.
Using the Mind to Activate That research contributed seminally to understanding
More Muscle the function of the incredibly important cellular energy
In addition to the many personal trainers sensor AMPK – leading to numerous publications in peer-
reviewed journals including the journal Nature. Michael
out there advocating the use of attentional is currently a Senior Scientist working at the New York
focus with their clients, there are also many Structural Biology Center where he investigates the
elite bodybuilders – influenced by their own molecular nature of human illness and disease.
anecdotal experience in the weight room –
References:
who similarly believe one has to concentrate 1. Marchant DC, Greig M and Scott C. Attentional
on the muscle while lifting for the maximal focusing instructions influence force production and
hypertrophic effect. There has been a decent muscular activity during isokinetic elbow flexions. J
amount of empirical data obtained that Strength Cond Res 2009;23, 2358-2366.
2. Vance J, Wulf G, et al. EMG activity as a function of
corroborates the anecdotal beliefs of the elite the performer’s focus of attention. J Mot Behav 2004;36,
bodybuilder, and well-intentioned personal 450-459.
trainer, to a certain degree. Overall, these 3. Wulf G. Attentional focus and motor learning: a
studies indicate that the use of internal review of 15 years. Int Rev Sport Exerc Psychol 2013;6,
77-104.
focusing while lifting weights can increase 4. Snyder BJ and Fry W.R. Effect of verbal instruction
the contractile activity of the targeted muscle on muscle activity during the bench press exercise. J
tissue. For instance, one study by Snyder et Strength Cond Res 2012;26, 2394-2400.

December 2022 musculardevelopment.com MD 105

NEW COLUMN! Instagram @logan_franklin
By Logan Franklin YouTube: Logan Franklin

Stay Single or Get Married?

I’ve heard some pros like Shawn Ray say
it’s best to stay single and wait until you retire
to get married and start a family. Others, like
Lee Haney, believed his family strengthened ‘Dips take my chest pump
him and gave him a greater purpose. Since
you started your pro career as a single man
to an even higher level and I
and you now have a family, what are your finish the workout feeling like
thoughts on this? my pecs are crazy round and
There are two ways to look at it. There
are benefits to being a single man. You can full. I like to do three sets to
completely isolate yourself without worrying failure, leaning forward, with
about dividing your focus and energy. But there’s
also something about having a woman at home
no cheating.’
who loves and supports you, and a child who
needs your time and energy. Both sides have
their advantages and challenges. Bodybuilding
as a single man can lead to a lot of distractions,
especially if you’re into nightlife and chasing
women. If you’re a single man who can fully
focus and apply everything to bodybuilding,
it can be very beneficial. All that said, having
a woman who’s there for you helps give you a
greater strength and purpose. The bottom line
is that single or not, you want to have stability
in your life so you can fully focus on going after
your goals.

Dips for Pumped Chest

The old-school bodybuilders like Arnold and
Franco used to do tons of parallel bar dips for
their chests, but I don’t see anyone these days someone says that who has never been I haven’t done a shoulder press since
doing that. Are dips something we should be in that situation and doesn’t know what I was stationed in Korea back in 2013. I
doing for chest, or do you think they get plenty actual war is like. I understand the attitude took them out of my regimen completely
of work with various presses with barbells, and mentality they are trying to convey, because I felt my front delts were big
dumbbells and machines? but real war is something most people will enough, and I needed to work harder on
Dips have become a lost exercise, like pull- luckily never experience. One thing I have my side and rear delts to balance out my
ups. I finish every single chest workout with zero tolerance for is “stolen valor,” where shoulders. Even though I keep my front
dips. Even though I’m already pumped, it takes people dress in military uniforms and pass delts rolled back when doing presses
my chest pump to an even higher level and I themselves off as soldiers or veterans who for my chest to keep the tension on my
finish the workout feeling like my pecs are crazy have never even served in the Armed Forces. pecs, I still feel my front delts get ample
round and full. I like to do three sets to failure, You don’t get a pass for that, ever! work there. By today’s Open Bodybuilding
leaning forward, with no cheating. You won’t standards, you do need massive shoulders
need any added weight, but you do want to get and presses will help you do that. In the
a nice deep stretch and then forcefully squeeze Presses vs. Laterals for days of classic bodybuilding, shoulders
the pecs as you drive up every rep. weren’t as developed as that, so presses
Big Shoulders might not be necessary if you’re after a
A pretty well-known old-school “Classic,” more aesthetic look. I feel like
Real Warriors and ‘Stolen Valor’ bodybuilder who won the Mr. America, maxing out my shoulder mass would take
As a veteran of the Armed Forces who Doug Brignole, advises lifters to stay away from my chest and arms and make
served overseas during wartime, do you away from overhead presses for shoulders them appear smaller. You really need to be
HECTOR MENDOZA

get offended when you hear bodybuilders and to instead concentrate on various able to objectively evaluate your physique
describing themselves as “warriors” who are types of lateral raises. Do you think it’s and figure out what needs to grow and what
“going to war” every time they train? possible to build the deltoids to their doesn’t to keep getting closer to perfect
I don’t get offended, but I do find it funny when maximum size potential without presses? proportions.

106 MD musculardevelopment.com December 2022

Texas Leg Workout:
Feel the Burn
I’m sure you’ve had some intense
workouts over the years. Is there any
one that stands out for any reason as
the toughest or most intense workout
you’ve ever done?
It would have to be one of my leg
workouts with my old training coach
Kash Guidry, who put me through hell on
some of those Texas days where it was
over 100 degrees, humid, and with no air
conditioning. The warehouse-style gyms
were especially effective at trapping
heat and humidity for maximum misery!
Taking all your sets to failure in that
environment was hellacious.

Eat More Before Training

Large Body Parts?
Do you believe in eating more calories
or carbs on days you train larger body
‘By today’s
parts like legs or back, or is your food Open
intake the same every day? Bodybuilding
I know a lot of people do like to
increase their calories around workouts
standards,
for larger muscle groups, but I try to keep you do need
my food intake and calories consistent
from day to day. Others will even
massive
strategically have cheat meals the night shoulders and
before legs. You might find this benefits presses will
you, so you can give it a try. If you do find
you have better pumps and endurance for
help you do
your leg or back workouts the day after that. Presses
you’ve had your pizza or burgers and
fries, go ahead and do that. If you don’t
might not be
notice any difference, there’s no need to necessary if
eat that stuff. An alternate tactic could be you’re after a
to keep eating clean, and just bump up
your carbohydrates in the pre- and post-
Classic, more
workout meals on those days by 30-50 aesthetic
percent. I have carbs in my intra-workout
shake, so I don’t run into the problem of
look.’
running out of muscle glycogen halfway
through any given workout.

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December 2022 musculardevelopment.com MD 107

 Classic Shawn
10 QUESTIONS
WITH SHAWN RAY
Instagram @shawnrayifbbpro
Facebook @TheRealShawnRay
shawnray.fitness

1. How young is too young to

start bodybuilding? much food resides in the belly, which
I personally started lifting weights is the focal point of the physique.
around 16 years old and competed at Filling up on foods the body can’t
17. That said, weight training for most digest only causes the athlete to
is a “teenage thing” as we grow into struggle with a full stomach, which
our bodies and figure out how the affects not just the appearance of
correlation of strength and muscles the abs but the labor in catching your
work synergistically, together as breath while posing. Eat light, don’t
one. Sone of my friends start early in introduce weird food or liquids at the
their teens like 13. It’s my belief that last minute that could affect your
it’s not when you start but knowing appearance, breathing and muscle
what you’re doing once you start. 16yrs to 28yrs old control.
Lifting weights has a science to it and 4. You’ve met some amazing
works with other factors if you expect appearance is where I focused my people in your travels and career.
to achieve a specific result from attention while training, dieting and Can you share one of those
engaging in it. Proper nutrition, rest posing. My personal body fat levels experiences?
and recovery are essential elements were not a part of the judging criteria I remember going to a show
involved in muscle growth and so I never had to invest time or Jay Cutler was promoting in Las
strength development. It’s doubtful energy there. Measurements were Vegas and I had the chance to sit
a prepubescent kid would be able to not related to my body of work so I down with rapper/actor Ice-T. It was
digest all the mechanics of the cause simply never cared about how big or like we were old friends; he said
and effects from weight training at small certain parts of my anatomy he had followed my career in the
such a young age to consciously were – and instead paid attention magazines along with Flex and Chris
build muscle for competition. to what I felt was important – and Cormier back in the day. His girl was
2. When you were competing, that was a constant mindset I had watching the show because she was Ice-T
how important was it to check during my career so as to not get thinking about competing and he
your body fat, measurements and sidetracked on my way to prepping was just chillin’. I like that the sport
bodyweight? a contest-ready physique that was is so international and crosses into
Never. I never measured anything, complete and balanced. so many different professions. He
for that matter. I stood on a scale 3. It’s true you never had a prep was as thrilled to meet me as I was
randomly at different times, but coach, so what did you do the final meeting him, mutual respect for our South Africa
knowing full well that my weight day before the contest? What did work, felt good knowing how badass
was not a measurement of my that look like for you when you he is!
appearance or progress so I never headed into the Olympia? 5. During your travels, have you
put a lot of stock into it. My overall My journey through bodybuilding seen any cool places or things?
has been one of trial and error. I used Have I? I’ve been extremely
my teenage introductory years as blessed to have fallen in love with
my place of experimentation and bodybuilding that I’m constantly 6. I’ve read in the past how
three short years removed from high amazed how far-reaching this important your father was to you as
school graduation in 1984, I turned sport is. Not only meeting great far as an influence yet you hated
pro in 1987 by winning the Overall people, but seeing amazing things working for him; can you elaborate?
NPC National Championships. I constantly brings me back to a place Yes, my father was my role
relied heavily on not doing anything of gratitude for the Weider brothers, model. The sun rose and set with
drastic or experimental if I looked a IFBB Pro League President, Jim him as far as I was concerned. My
certain way a couple weeks out. If Manion and Jake Wood, owner of the dad passed away July 27, 2010 at a
it’s not broke, don’t try to fix it. I knew Olympia Fitness and Performance time where I was just settling into life
that what I saw in the mirror is what Weekend, for continuing the vision after bodybuilding. It’s true, I retired
the judges would see. If I were a and expansion. from competing in 2001 but I was still
tad soft and watery, I’d increase my I’ve been to many places very active in the sport while having
cardio and drop my carb intake while and seen many things, which is two little girls and building a life after
drinking more water. Practice posing partially why I’m still here following the sport, which was supposed to
more, squeezing the muscles as part and building my passion in Peru, allow more time with pops. As the
of my preparation. On the day of the Germany, Egypt, Brazil, India, Japan, saying goes, I turned out to be just
show I’d have small meals with little Sri Lanka, Italy, Australia, China, like him in many ways: busy working,
water intake so I would not spill over, England, Africa, Switzerland, Mexico, providing, traveling, etc. I blinked and
get bloated and fill up too much. Too Canada, Kuwait, Dubai and more!! nine years into my retirement, my

108 MD musculardevelopment.com December 2022

 7. I see your posts on social an interesting dynamic to switch my
media and see that you’re out riding mindset of being selfishly focused
your bike at the beach and showing to universally available when they
your supplement usage. How’s your need me. They ask for me and I
fitness these days? drop everything; nothing is more
Yes, living near the beach has a important than simply showing up
way of dragging you outdoors! I used for them. I know how important being
to drive to the gym to do cardio on present is, being the youngest of two
the treadmill or Lifecycle, but these working parents. I couldn’t be more
days I ride my beach cruiser at the content and balanced with my three
dad was able to work and attend beach and drop by the gym for light heartbeats.
all my football games, drop by my stretching and exercise. Training isn’t 9. It seems like the good old
school to check on me, take me to something my body needs at my muscle-building supplement,
karate practice and find time stop age; maintenance and exercise is creatine, has had a resurgence in
by the gym to watch me kill my something my body always needs the market.
workouts, which provided a lot of plus I like to eat and I’m active. The It really has. What’s old is
Lima, Peru mental support for me. While in my new MUTANT FLEX FOOD MRP is new again. A new generation is
youth going to work with my dad right on time because I no longer eat discovering what we all did back
Waikiki, Hawaii and cleaning was a form of bonding, six meals a day. My favorite pre-work in the day. Creatine is an amazing
I grew to despise the work because out, ALL-IN, is just the right stuff muscle builder, very safe and a ton
as I grew it interfered with things I at the right time in different flavors of studies to support it. MUTANT is
wanted to do when I wanted to do to keep my pep in step! I ride for known globally for their CREAKONG
them, which caused some friction miles up and down the coastline, creatine product that I fully endorse.
in my teenage years that drove me sometimes with my daughter, A really solid formula.
deeper into the sport of bodybuilding listening to my favorite music and 10. You’ve been bodybuilding
as a possible escape route from sometimes to the sound of nature and weight training since you were
cleaning. Hindsight is 20/20, that hitting the shores of California! 18 years old. The body has gone
Rio de Janeiro, Brazil
work ethic from cleaning was carried through a lot. What does training
over into bodybuilding where I paid look like for Shawn Ray these days?
attention to detail not to mention I Movement is key. Don’t get
became a clean freak, which made me wrong, I still like to hit the iron
pops proud I’m certain. sometimes like the best of them.
I exercise smartly now, more than
heavy-duty weights. I listen to the
body. A lot of days start with a black
coffee or a half scoop of MUTANT
8. Looks like not only has ALL-IN pre-workout, then I hit cardio.
bodybuilding been good to you, but Either the beach or a treadmill.
how is it being the father of three Movement is key. Get up and start
girls? the day right. Whatever that looks
Giza, Egypt Thank you for asking. I love been like for you.
Bella Blu
a “Girl Dad!” My kids are 40, 17 and
14 and they’ve given me focus and
Asia Monet purpose in my life, post bodybuilding.
When I competed I focused on me
and now my focus is on them, so it’s

dad was gone. Being the son of a

civil engineer who served our country
in the U.S. Air Force, a husband, a
father of eight and the owner of a
successful janitorial business was Kerri
in hindsight a luxury for me. My

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December 2022 musculardevelopment.com MD 109

NEW COLUMN!

The KAI Files By Ron Harris

An Uncrowned Mr. Olympia?

Worthy of the title He beat out new sensation Phil Heath
In my 30-plus years working in the in fifth. Greene was off to a great start
bodybuilding industry, I’ve witnessed on the Olympia stage.
several men who I was absolutely
certain would have won at least one 2010 Mr. olyMpia:
Mr. Olympia title. Their physiques Seventh place
were just that astonishing. Three 2010 seemed like it would be a
names that always come to mind are banner year for Kai, as he kicked
Flex Wheeler, Shawn Ray and Kevin off the season with a close win over
Levrone. Each of them was runner- Phil Heath to collect his second
up multiple times to juggernauts consecutive Arnold Classic title.
Dorian Yates and Ronnie Coleman, Pundits wondered would he be good
and arguments could easily be made enough now to take out Cutler? Greene
that there were years when they showed up far too heavy and with
rightfully should have gotten the nod blurred-out cuts, relegating him to
for the win. I can only think of one the worst placing he ever had at the
more man in bodybuilding’s modern Olympia. Following this, he cut ties
era who is legitimately worthy of with longtime coach and mentor Oscar
the title “Uncrowned Mr. Olympia,” Ardon and hired George Farah.
and that’s Kai Greene. In his case,
the immovable force in his path was 2011 Mr. olyMpia:
seven-time Mr. Olympia Phil Heath. third place
It’s now been over six years since This year went well for Kai, as he
Kai graced a competition stage and picked up another New York Pro win
over eight since he last vied for the and vaulted back up the ladder at the
Sandow trophy. It’s safe to say we’ll Mr. Olympia, taking the bronze medal
2012 never see Kai on the Mr. Olympia
stage again at this point. That’s why
behind new champion Phil Heath and
the legendary four-time winner Jay
I thought it would be fitting to look Cutler. From here on in, things would
back at the six times he battled for get interesting.
bodybuilding’s ultimate title.
2012 Mr. olyMpia:
2009 Mr. olyMpia: Second place
fourth place While this was an incredible leap
This was Kai’s Mr. Olympia debut, for Kai as he began a three-year
and it was also the year Jay Cutler run of taking second place to Phil,
famously became the first, and to date controversy over his coaching situation
still the only, Mr. O champ to regain erupted after the event. Though he
his title after losing it. Kai was coming was supposed to be coached by
into his own, having won the New George Farah, Kai’s accountant and
York Pro in 2008 and the 2009 Arnold good friend Ron Noreman disclosed
Classic months before this. This was that Greene was only working with
also the year Kai and his coach Oscar Farah “on paper,” and that all his
Ardon set up a seven-week “training actual advice and protocols came from
camp” in a Las Vegas hotel room, with him. Regardless of the drama, Kai was
Oscar attending to his every need and now clearly Phil Heath’s biggest threat.
playing motivational audio tapes at
all hours. Here he earned a more than 2013 Mr. olyMpia:
PER BERNAL

respectable fourth place behind Cutler, Second place

a best-ever Branch Warren, and 2008 As he had done in 2012, Kai took
Mr. Olympia winner Dexter Jackson. the entire year off competing to focus

110 MD musculardevelopment.com December 2022

purely on the Mr. Olympia, a title that now
seemed well within his grasp. He looked
fantastic, but Phil Heath had come into his
own and displayed a package of round, full
muscle mass with insane conditioning. As
great as Kai was, Phil was just a bit better.

2014 MR. OLYMPIA:

SECOND PLACE
This would be Kai’s final appearance at
the Mr. Olympia, and it was one to remember.
First, Phil took great offense to Kai signing his
merchandise with the presumptuous “2014 Mr.
Olympia” before the contest had even begun.
2014
Then at the press conference, Kai interrupted
Phil while The Gift was referencing his late
father, and the two had a heated exchange
in which Kai listed three reasons he would
beat Phil: he outweighed him by 40 pounds,
Kai is one of the very best
he was wider, and had a better back. Things bodybuilders of his genera-
escalated into physicality during judging the
next night, when Kai repeatedly flicked Phil
tion, and he doesn’t need a
with his long, braided ponytail and the two particular title or trophy to
began staring each other down and bumping
each other until officials intervened. Kai
validate that fact.
would almost compete several more times,
but backed out at the last minute on each
occasion.

WAS HE GOOD ENOUGH

TO BE MR. OLYMPIA?
I can say with full conviction that Kai
Greene had a physique that was more
than deserving of a Mr. Olympia title, and
obviously had it not been for Phil Heath,
he would have at least one Sandow on his
mantle now if not several. He brought a
unique package of dense, detailed muscle
mass along with deep muscle separations
and striations that at anywhere between
250-270 pounds was always breathtaking. He
had that elusive combination of ungodly thick
muscle with pleasing shape. Kai was also
one of the most entertaining and memorable
posers the sport ever saw. Even though he
never won a Mr. Olympia title, his enormous
fan base around the world is testimony to the
fact millions have drawn inspiration from both
his physique and his words, which always
stress the importance of believing in oneself
and your own potential for greatness. Kai
is one of the very best bodybuilders of his
generation, and he doesn’t need a particular
title or trophy to validate that fact. Instagram @kaigreene
Twitter @KaiGreene
Facebook @officialkaigreene
trainwithkai.com
Kai Greene’s Redcon1 Stack YouTube: Kai Greene
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December 2022 musculardevelopment.com MD 111

NEW COLUMN!

BY PJ BRAUN

A BILLION BURPEES!
People ask me all the time, what’s the seen many in prison that I never would have
king of all exercises? In my early 20s I would imagined.
probably say the squat, but that was when The burpee is the most intense variation
I was most definitely a true meathead and of the evolution of the pull-up. I have asked
would have narrowed it down to the big three many of the fittest inmates where the burpee
(squat, bench, deadlift). I think Dr. Hatfield craze comes from, and I have gotten all
aka Dr. Squat (the first 1,000-pound squatter) sorts of answers. I am sure if I had internet
said, “If you don’t squat, you won’t be squat!” access, Google would have the answer for
Now with many years of learning and gained me but since I only have inmate.com (if you
wisdom I can say, that is just too hard of have done time, you know the phrase), I have
a question to give a general answer to selected the theory that goes like this. “It
because we have all sorts of great functional started from a Navy SEAL who was down
exercises, and it will vary so much from sport and wanted to remain in great shape and
to sport, etc. So now I am in prison, and in help train others to get in shape but had no
prison we have very limited options. Without equipment.” Sounds believable. The burpee-
a doubt, the king of all prison exercises is the style workout caught like wildfire and as time
burpee. went on, prison workout routines started
Today I asked a group of inmates, “How making their way to Amazon in the form of
many burpees do you think are done every books, and eventually back into the prison
day here?” and one of the guys said, “A systems and we have a nationwide prison
billion!” We laughed but at any time of day ‘In prison we have very burpee phenomenon. The thing is, in the
no matter where you are, inside or outside,
you can see someone doing burpees, and
limited options. Without a places I have traveled and all the workouts I
have seen, I would say less than 20 percent
as I walked to the computer room to type doubt, the king of all prison of the guys doing burpees look like they
this out, I stopped to chat with a guy who
was midway through what would total 500
exercises is the burpee.’ work out at all – and of those 20 percent,
most of them are doing other important
burpees today. He said it was his Easy exercises like the pull-ups, push-ups and
Burpee Day. Funny thing is that no one in dips. A very small group of men I have seen
the free world goes to the gym and does who only do burpees and look great surely
burpees. Well, maybe some of my CrossFit must have exceptional genetics.
friends, but I have never actually seen a It’s important to consider that the nutrition
single person doing burpees in any gym in aspect plays the biggest role in how we all
the USA or any country that I have traveled look in prison, and there is a major lack of
to over my 30 years of working out! education in that regard as well as a lack of
So how did the burpee get so popular? education on the fact that done incorrectly or
Well, for starters, when your options are too aggressively, the burpee can cause more
a pull-up bar, dip bar and the ground, you harm than good. Injuries to the back, knees
either limit yourself to pull-ups, dips and and shoulders are all common in prison from
push-ups, or you get creative. Let’s talk excessive burpees.
about the pull-up first. You can do wide grip, So how many burpees do I do? None. I
you can do close grip, underhand, single can’t do them. Most of my chronic injuries
arm, negatives, kipping pull-ups and of won’t allow me to do effective burpees and
course for the very strong guys, you can I am going to be honest and tell you that
hang weight from a belt. The dip gives you even if I was injury free, I would not do
fewer options: elbows out or in, lean forward burpees because they really suck! Burpees
or up strait. And yes of course, negatives are hard and not fun! No thank you, I like
and added weight. And lastly, we have the to lift weights and not flop up and down till
good old-fashioned push-up, which has my lungs are ready to collapse. Sounds like
infinite variations at this point, and I have punishment and reminds me of hell week

112 MD musculardevelopment.com December 2022

 ‘I have asked many of the
fittest inmates where the
burpee craze comes from,
and I have gotten all sorts
of answers. I am sure if
I had internet access,
Google would have the
answer for me.’
doing “up-downs” in full pads in August
playing high school football! I would rather
run a marathon!
To anyone reading this, I encourage you
to check out some YouTube videos on burpee
variations, because there are tons! We have
some guys in here that can do the most
impressive, contorted variations that my
body would never be able to pull off, and I
salute them for that. For me, though, I want
to feel strong, get a pump and look big and
muscular from my workouts so I must utilize
weight resistance for that hypertrophy, which
is very difficult here – but I have found a way
(that article is coming, I promise) to get it
done. At least to an extent. This may seem
like a bash on the burpee aka “The King of
Prison Workouts,” but I do it from a point of
satire.
Guys in here train so hard with what
they have, and it’s inspiring! I think it really
does come down to lack of knowledge and
know-how. I would love to see some physical
fitness and basic nutrition classes added to
the inmate lifestyle, so guys don’t feel like
they are rotting away or just learning without
any rational sense to what’s being taught.
For that reason, I became the co-chairman of
the Healthy Living Committee here. One of
the first things I am setting up is a general
seminar on nutrition and supplementation, in
which I will encourage whoever participates
to ask me anything. I have no idea how many
will show up, but I hope that it turns into
something beneficial for the community and
I know I can be of service to many here! I will
keep you updated on the progress.
So, until next time, have some gratitude
toward your gym and gym equipment that
you use daily and go try out some burpees.
If you can do 400 in an hour, you’re hitting
beginner status!
Peace out, bye!

Instagram @pjbraunfitness
blackstonelabs.com

December 2022 musculardevelopment.com MD 113

EXCLUSIVE RONNIE COLEMAN COLUMN!
With Big
Ronnie Coleman,
Eight-Time
Mr. Olympia

MY MR. OLYMPIA PREDICTIONS

I’ll start with the two-time and reigning
champ, Big Ramy. I don’t see anyone getting big
enough to beat him in the time left before the
Olympia. There are some excellent men going up
against him like Brandon Curry, Hadi Choopan,
Hunter Labrada, Nick Walker and William Bonac,
but I still see Ramy winning again this year. It’s
going to take someone with a whole lot more
size to really challenge him.

WHAT ABOUT NICK WALKER?

A lot of people ask me if Nick Walker can win
this year. He’s a young guy and he has a way
to go before he can beat someone like Ramy.
Nick has a lot of size, but that’s not everything
in bodybuilding. You also need shape and
condition. But he does have great potential.

HOW I RATE ANDREW JACKED

There’s a lot of hype about the new guy,
Andrew Jacked. I was in the UK to see him win
that Arnold Classic in September. He’s not ready
to give Ramy trouble. Andrew still needs to
work on everything. He has a crazy frame and
shape, but he needs to get his back a lot thicker Nick Walker Andrew Jacked
and bring way better condition. His legs need
to be thicker too. He has a lot of muscle, but
it’s “young muscle,” without much maturity to
it yet. With more thickness in those areas and Ramy would have more of that quality. I had
crispy condition, he will be dangerous at the Mr. him on the back by a mile. Right now, I also
Olympia for anyone. All that will come with time. feel his legs are so big that they overpower
His height of 6-foot-2 does make him stand out his upper body. If he can bring that up just a
from the other guys, but it also works against little bit more, he’d be spot-on. But nobody out
him. It’s much harder to put muscle on a big there right now can outsize him. If someone
frame like that with such long arms and legs. comes along with more size, better shape and
The Mr. Olympia winners prove that. The last tall condition, they can beat him.
man to win it was Arnold, and that was a very
long time ago. The competition is a lot tougher LOOKING BACK AT MY FIRST AND
now. I guess the ideal height for bodybuilding LAST MR. OLYMPIA CONTESTS
must be 5-foot-11 because from 1984 to 2005, My first Mr. Olympia was 1992 in Helsinki,
that’s how tall the champs were; Lee Haney, Finland. I had won the IFBB World Amateur
Dorian and me. Championships in Poland in late 1991, and back
then all the winners got an invite to the following
RAMY AT YOUR BEST VS. YOU AT year’s Mr. Olympia. It was a good time. I
YOUR BEST: WHAT WOULD YOU remember being backstage with all the guys
BEAT HIM ON? like Dorian, Kevin, Shawn, Lee Labrada and Lou
What wouldn’t I beat him on is more like Ferrigno, watching them warm up and seeing
it. My muscles had a different shape to them how much bigger and thicker they were than me.
and a lot more details and striations. I bet if he Big Ramy I was just glad to be there and had so much fun.
came in lighter and drier like I did for my first I never thought I would ever be on that stage.
two Olympia wins and my Arnold Classic win, A year before, I’d been to the Mr. Olympia in

114 MD musculardevelopment.com December 2022

Orlando when Lee Haney won his eighth There’s Ronnie!
title. I was working security and dieting for How often do you get recognized by “regular”
the Worlds. Honestly, I never even thought people on the street who know nothing about
I would turn pro, never mind compete in the bodybuilding?
Mr. Olympia. I had only been selected to All the time! I was recently in London for a gym
represent the USA at the Worlds because appearance, and people driving down the street would
out of 23 heavyweights at the 1991 NPC stop to call out to me. I think a lot of it is from that
Nationals, I was the only one who showed “King Ronnie” documentary about me that came out
up the next morning to take the drug test! on Netflix a couple of years ago. Everybody watches
My last Mr. Olympia was in 2007. I Netflix these days, and I was surprised so many of
had taken second to Jay in 2006, and them saw my movie on it. But yes, “regular” people
this time I got fourth place. When the seem to know who I am and will stop me to say hi or
show was over, I stayed sitting in a chair want to take a picture, anywhere I go in the world.
backstage long after all the other guys
had left. That show and that stage had
been my home for so long, and I knew
this was my last time competing in it.
This one wasn’t fun like the first, it was Check out Ronnie’s new weekly podcast, “Nothin’
emotional and depressing. I had my But a Podcast,” with hosts Giles Thomas on his
first back surgery three months later YouTube channel, Ronnie Coleman.
to shave down my herniated disk so it
wouldn’t push against my nerves and RONNIE ON THE WEB AND SOCIAL MEDIA
block blood flow to my feet and legs. My www.ronniecoleman.net
feet would get numb after walking only Facebook: Ronnie Coleman Signature Series
about 10 feet and soon after that, the Instagram: @ronniecoleman8
pain was unbearable. Once people found
that out, they couldn’t believe I was even
able to train for that last Olympia. I did it
through sheer determination.

‘I never even thought I would turn pro, never

mind compete in the Mr. Olympia. I had only been
selected to represent the USA at the Worlds
because out of 23 heavyweights at the 1991 NPC
Nationals, I was the only one who showed up the
next morning to take the drug test!’
December 2022 musculardevelopment.com MD 115
 IG: cbum; YouTube: Chris Bumstead

CLASSIC CAMP
Check out My Training App: https://app.cbumfitness.com/

TRAINING
By Chris Bumstead, Three-Time Classic Physique Olympia Champion

‘Best’ Exercise Is What

Works for You
What are the best exercises to get a physique
like yours?
I feel like when people ask questions like this,
they are just bullshitting themselves. You don’t even
want an answer, you’re just hoping for a secret that
doesn’t exist. There is no exercise that I do that will
give you the same effect. You have to find out what
works best for your own body through trial and
error, working on your form, and seeing what works
best for you and your own individual biomechanics.
You will find some exercises that you love and that
are very effective for you. That will make it more
likely that you will train harder and less likely to get
‘You have to injured doing exercises your mechanics aren’t suited
find out what for. Don’t ask or listen to anyone else’s best tips,
figure it out on your own.
works best
for your own Clean Eating Reduces Cravings
body through Do you have days in your cut when you eat
trial and error, bad food?
I don’t know what you would define as “bad food.”
working on I wanted to answer this because I have shifted my
your form, and mindset a lot as to how I eat, especially during prep.
Instead of forcing myself to eat healthy and then
seeing what letting myself eat dirty to benefit or please myself, I
works best for choose to eat healthy because it’s what’s best for me
and it’s the food that I want to eat. Because of that
you and your I’ve had a lot less cravings since I no longer think,
own individual “I’m not allowed to have that bad food.” When I’m
not allowed to, I want to! I’m choosing to eat healthy
biomechanics.’ and that’s what I want because it’s best for my
body. Instead of having cheat meals that I’m looking
forward to, I have re-feeds of the good food but in
higher amounts. That keeps my mind from wanting
something I’m not allowed to have. That drastically
reduces my cravings and makes my prep a lot easier.
Dieting is all a mental game. As soon as you restrict
yourself from something, you want it even more.

No Snow Job: Canadians

Are Built Differently
Do you think growing up in Canadian winters
made you tougher?
I don’t know about tougher, but Canadian winters
will humble you. If you can survive shoveling 5 feet
of snow out of your driveway and walking to school
when it’s 40 degrees below zero, you know what I
mean. That’s why Canadians are built differently.

116 MD musculardevelopment.com December 2022

 Focus on Mental Health
You seem to be a very positive person. Do
you do anything special for mental health,
Life Lessons From the Gym such as reading books or perhaps even
Marry, fuck, kill – with bench, seeing a therapist?
deadlift and squat? If you’re competing at the level I am and
Marry the bench press so it doesn’t with all these things coming into your life,
make me miserable every week. Fuck the you need to focus on your mental health and
deadlift because it’s powerful and heavy. getting to know yourself and what level you
I’d have to kill the squat because it would best operate at. Otherwise, you can fall apart.
probably break my back anyway. I listen to podcasts, I read books and I do have
a therapist who I talk to just to help me dive
a little deeper into my mind and get to know
Meal Planning on a Budget myself better. It’s definitely helped me a lot in
If you had a small budget, what terms of being able to handle everything that
would your meals for the day be? comes at me and stay grounded.
I would have eggs with oatmeal or
toast for breakfast, because eggs are
cheap and so are oats. You could throw
Compete to Win
Would you rather never compete again, or
a banana in there if you like. White always take second place?
potatoes are the perfect inexpensive Never compete again.
carbohydrate source. When I was in
college, I lived in the potato capital of
Canada and I used to buy 10-pound bags
for three bucks. They’re very easy to
cook too. You can bake a bunch of them
in the oven at once. Chicken breast can
be pricey. I used to mix chicken breasts
with chicken thighs. Lean ground beef is
cheaper than extra lean because it has
a lot more fat, but when I fried it up in a
big pan, I would periodically drain the
fat as it cooked. I used a pasta drainer. I
think it’s called a colander, and then put
it back in the pan to continue cooking.
Canned tuna is pretty cheap unless it’s
the white albacore. I ate a lot of sriracha
sauce to make things tastier, plus
ketchup of course. Rice is also cheap,
especially if you go someplace like ‘Dieting is all a mental
Costco and get the huge bags. game. As soon as you
restrict yourself from
Prep In an Empty House something, you want
Do you prefer being alone during
prep, or do you like having people it even more.’
around to help?
I guess I’d say both at different times.
I’m an introvert at heart, so sometimes
I don’t want anyone else around, an
empty house. At those times, I don’t
even want anyone else in another
room. I need to be by myself. Last
year’s Olympia prep was tough. I had
my videographer Calvin around a lot
Parents Supportive of
because I needed to document my prep, Bodybuilding
and my sister Melissa and her husband What did your parents think when
Iain were living with me. My girlfriend you first got into bodybuilding?
Courtney knows me and understands My older sister Melissa got into
how I get, so she would just leave. Or, it around the same time. They were
she would wait for me to be all done skeptical, but once they saw us on stage
downstairs doing cardio and making and how happy we were doing it, they
breakfast before she would come down. quickly became supportive. They saw the
I would feel most at peace making my passion we had for it and the effort we
breakfast in the morning in an empty put into it and got behind us immediately
house, listening to a podcast. from that point on.

December 2022 musculardevelopment.com MD 117

 By IFBB Pro Josh Wade

Presented by
ALLMAX®
Nutrition

My Olympia Thoughts,
Predictions and Experience
First off, I’m very excited for this year’s
Mr. Olympia competition for lots of reasons.
Mainly with it being back in Las Vegas where
it has always been since I started following
bodybuilding, it feels like life is back to normal
and there is nothing like the excitement of
Las Vegas! Plus, Vegas in December is a
hell of a lot better than Vegas in September!
This will be my first time back at the Olympia
since 2019 and one of the best things about
the Olympia Weekend is the expo: going to
all the booths, getting samples and meeting
the athletes. I’m looking forward to that and
seeing all the fans come by the ALLMAX
Nutrition booth.
I feel like this has been one of the most
competitive bodybuilding seasons in
recent years with so many newcomers and
youngsters that have won competitions.
The time is coming for some shake-ups and
someone new to take the Olympia crown, but
I don’t believe it’s going to be this year. Now
that Big Ramy has figured out how to nail
his condition I think he can retain the title for
many years to come, but I’m really excited
to see his size compared to the young Nick
Walker, Blessing and Andrew Jacked. The
Olympia has been won by guys that might not
have the size but bring the condition, so we
know if Ramy is off, the show would be open
for someone to come in nasty condition and
take him out. Regardless the comparisons are
going to be exciting, and the judges are going
to have their hands full with finding the correct
placings as it’s going to be a very competitive
Olympia. as it’s what I’ve done so many times before. resistance. If the muscle isn’t engaged the
With this being the first Olympia for a lot It’s an experience that I’ll never forget and the whole time, you are losing tension and losing
of the guys competing, I can tell you based dream of any bodybuilder that ever competes. stimulation! I always say if it’s burning then
on my own experience that the nerves will I wish everyone luck and the spectators are in it’s working, and really the only way to feel
be nothing like they’ve experienced in prior for one hell of a show! the burn is to control the eccentric (lowering)
shows. There are a lot of obligations for the portion of the exercise. I feel I remind people
competitors, and it makes for a long weekend of this daily and we (myself included) are
of appearances at the expo and the Meet the Road to Best Gains Possible all guilty of forgetting this at times and just
Athletes. It’s not like a regular competition I’ve been pushing hard but I’m not getting moving the weight. I try to remind myself to
that you can hang out in your hotel room and sore anymore, even when increasing weight. “SLOW THE F DOWN.” If I don’t feel it where
rest, so the nerves stay constant – and that’s Do you think my body has gotten used to my I’m trying to, then it’s not working! So, stay
before you get backstage and see the sheer routine? focused and controlled, making sure you are
size of the pump-up area and the TVs all I do think sometimes changing up your squeezing the muscle as hard as you can
around. I was overwhelmed backstage and routine could be a shock to the muscle that before controlling the resistance. I promise
then when they lined us up, my heart rate you need, but most importantly especially you will get sore in the muscle but the aches
HECTOR MENDOZA

started climbing and almost took my breath when people like you say they are increasing and pains in tendons and joints from just
away. I remember Steve Kuclo telling me the weight I think they usually lose form heaving weight up and down won’t be what
to just breathe, which was easier said than and control. The number one thing I preach you are feeling, so as you get older you can
done. Once I got onstage, I felt comfortable is to force the contraction and control the thank me later.

118 MD musculardevelopment.com December 2022

 ‘It’s an experience that I’ll never forget and the
dream of any bodybuilder that ever competes.
I wish everyone luck and the spectators are in
for one hell of a show!’
Another thing to remember that can help ounces of water and sip on it throughout my Creatine - 5-7g (muscle cell hydration,
with recovery and growth is intra-workout whole workout, which tastes amazing and explosive muscle fiber recruitment, etc.)
nutrition. Sipping on nutrients that your keeps my energy 100 percent! Remember, when training it’s not always
stomach doesn’t have to digest, therefore not Carbion - 1 scoop Pineapple Mango (50g about getting creative with exercises that
pulling blood from the muscle to the kidneys carbs) makes the most difference. It all boils down
to aid in digestion, is very important. Impact Pump - 1 scoop Blue Raspberry to effort, working and feeling it as hard as
Here is my intra-workout stack from Allmax Aminocore (BCAAs) - 1 scoop Pineapple you can, focusing on the muscle and the area
Nutrition that has made a world of difference Mango of the muscle you are trying to develop, and
in my endurance, pump, growth and recovery. Glutamine - 10g (DOMS, insulin sensitivity, then making sure you are taking in quality
I mix all of these ingredients in about 40 gut health, etc.) nutrients and supplements to aid in recovery
and growth until you beat that muscle up
‘Every workout should Websites: again! Every workout should benefit you for
benefit you for the next
benefit www.teamwadefitness.com
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workout. If you aren’t allmaxnutrition.com then lighten things up, focus on the feeling
progressing then lighten again, then increase weight when you can. It’s
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things up, focus on the @ifbbprojoshwade
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For questions to be answered in my
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joshwade@teamwadefitness.com

December 2022 musculardevelopment.com MD 119

 [ BUSTED!] LEGAL Q&A BY RICK COLLINS, Esq.

BUSTED BITES 2022:

Testosterone, Amputations, Peptides and SARMs
Yes, you just read the word “amputations”! though the FDA has approved some dangerous
Read on for answers to questions I’ve received drugs5). This question is especially significant if
lately; keep them coming to Rcollins@cgmbesq. the source of the peptide wasn’t a physician and
com and visit me at www.RickCollins.com if you compounding pharmacy, but an underground
need my legal help. “research chemical” website selling products
imported under shady circumstances from Asia.
Q: Did I hear that testosterone is going Q: Is the SARMs market still going
to be decriminalized? strong?
A: In 2019 and 2020 MD columns and in A: After several publicized criminal
a co-authored 2021 journal article,1 I looked convictions and prison sentences, I think the
at the use of testosterone (T) to treat gender word is out that SARMs can’t lawfully be sold as
dysphoria (GD) in transgender and gender non- sports nutrition products. But you can still find
conforming persons assigned female at birth. them online, offered by marketers who are either
The LGBTQ community’s push for expanded ‘Isn’t prescribing anabolic grossly uniformed or just playing the odds that
access to this therapy is bearing remarkable they won’t get caught. As I recently explained
fruit. U.S. Senators Ed Markey and Elizabeth steroids to fix an identity in a dietary supplement industry article6, law
Warren recently cosigned a letter urging the
Biden Administration “to consider rescheduling
disorder far less crazy than enforcers believe that tougher prison sentences
for violators are the solution. I think the solution
testosterone from a Schedule III to a Schedule cutting off a healthy leg to fix one?’ simply lies in increasing the probability of
V controlled substance, or descheduling getting caught. Enforcement has been spotty
testosterone entirely, in order to make it more in” to a patient’s identity disorder is deemed a at best, and a handful of FDA Warning Letters
accessible to transgender people, including reasonable treatment option, then why don’t we or a few prosecutions are easily ignored.
transgender men and transmasculine nonbinary treat Bigorexia (muscle dysmorphia, the “Adonis Government authorities need to step up and
people”2 (emphasis added to highlight the issue Complex” of believing you’re puny no matter do a better job of identifying the marketers of
of whether this particular use is identity-based how jacked you are) with anabolic steroids when the products (an afternoon of Google searching
or rather aesthetic and thus non-medical). traditional treatments fail? Isn’t prescribing would do the trick!) and communicating the
Hardcore bodybuilders (and T replacement anabolic steroids to fix an identity disorder far threat of criminal prosecution if sales continue.
advocates) have long bemoaned the less crazy than cutting off a healthy leg to fix That hasn’t happened so far.
criminalization and discrimination associated one?
with T’s controlled substance status, all without Q: Are physicians allowed to prescribe References:
1. Kyle Mulrooney, Rick Collins, Jack Darkes. Testosterone,
a scrap of public recognition. But LGBTQ peptides? identity and the body: Exploring cultural definitions of disorder.
advocates have rapidly garnered high-level A: I was recently invited to speak to a International Journal of Drug Policy. Vol. 95, 2021.
political and media support, even though trans large group of physicians in the bioidentical www.sciencedirect.com/science/article/abs/pii/
patients comprise a miniscule fraction of those hormone replacement therapy field.4 Part of my S0955395921002711
2. www.markey.senate.gov/imo/media/doc/letter_on_
affected. Stay tuned for developments. presentation concerned the increasingly popular expanding_access_to_gender-affirming_hormone_therapy.pdf
Q: Has anyone ever thought of treating practice of prescribing peptides like BPC-157 and 3. Sarah Noll, Erich Kasten. Body Integrity Identity
“Bigorexia” with steroids? TB-500 which are not FDA-approved. Physicians Disorder (BIID): How Satisfied are Successful Wannabes.
A: People suffering from Body Integrity must ensure that any medication they prescribe Psychology and Behavioral Sciences. Vol. 3, No. 6, 2014, pp.
222-232. www.sciencepublishinggroup.com/journal/paperinfo.
Identity Disorder (BIID) feel the intensive wish is safe and prescribed in accordance with an aspx?journalid=201&doi=10.11648/j.pbs.20140306.17
to amputate a limb. Traditional psychiatric accepted therapeutic standard. It may be hard 4. https://worldlinkmedical.com/hormones-and-beyond-
treatments don’t work for BIID. Sufferers often to advance that argument if the FDA hasn’t summit-2022
compare their symptoms with GD (see above), determined a peptide to be safe or effective. 5. https://journalofethics.ama-assn.org/article/how-fda-
failures-contributed-opioid-crisis/2020-08
for which our society permits surgery to alter Among the many problems with the practice 6. ww.nutraingredients-usa.com/Article/2022/09/22/
the body to better match the identity. Could involves a doctor’s malpractice insurance. Dodgy-ingredients-not-currently-in-spotlight-but-experts-say-
amputating a perfectly healthy limb be the Policies may exclude coverage for prescribing formulators-still-churning-away-in-the-shadows
best treatment? German researchers asked unapproved drugs, leaving the physician on
that question by surveying BIID sufferers who the hook for (even questionable) claims from Rick Collins, Esq., CSCS [https://rickcollins.
managed to get their limbs taken off.3 The litigious patients or their families. While the com/] is the lawyer that members of the
finding: “Right now the only effective way to legal risk issues are much less significant bodybuilding community and dietary
help seems to be the surgery. For that reason for peptide patients than their doctors, I think supplement industry turn to when they need
and for reasons of autonomy, amputation there’s a legitimate health risk question of legal help or representation. [© Rick Collins,
should be recognized as one possible way of whether injecting a peptide which hasn’t 2022. All rights reserved. For informational
therapy and should be permitted once further successfully been put through the phases of purposes only, not to be construed as legal or
studies find similar results.” Question: If “giving the drug approval process is a good idea (even medical advice.]

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120 MD musculardevelopment.com
musculardevelopment.com
December
March 2019
2022