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MA
RCH
2010 / IR
ON
MA
N M
AG
AZ
INE—
WE K
NO
W TRA
ININ
G™
TRA
IN IN
SAN
E TO G
AIN
!
MARCH 2010
Please display until 3/2/10
$5.99
www.IronManMagazine.com
• Arnold Classic Preview• Power Bench Press Tips and Tricks• Legends of Bodybuilding: Eddie Robinson
• Arnold Classic PreviewPLUS:
Blood-and-Guts WorkoutsAussie Style
Blood-and-Guts HIT Is Back
Maniac Mass Programs (6-6-6, 8x8 and More)
Master YourMetabolism
™
Rev Up for Fat Loss
Stop thePresses!They May BeWrecking YourShoulders
4
HAPPINESS IS PACKING ON MUSCLE MASS
Maniac Mass Programs Master Your4
TRAIN
INSANEFOR CRAZY GAINS!
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76 TRAIN, EAT, GROW 125Attention big-gain hunters: Size Surgin’ safari time.
112 MASTER YOUR METABOLISMFrom the Bodybuilding.com archives, Joe Klemczewski, Ph.D., tells you how to burn fat faster.
122 STOP THE PRESSES!Doug Brignole takes his 30-plus years of experience and throws the shoulder staple into the Dumpster.
134 AESTHETIC THUNDER FROM DOWN UNDERSteve Holman talks with bodybuilder David Rylah about his blood-and-guts HIT workouts.
142 THE BIG MYTH, PART 2Jerry Brainum concludes his look at prostate cancer and its link to testosterone.
150 MASS INSANITYC.S. Sloan outlines four crazy workouts—666, 8x8 and more—for some serious size building.
FEATURES
W E K N O W T R A I N I N G ™
CONTE NTS MARCH 2010
150MASS INSANITY
STOP THEPRESSES!
122
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Josh Bergeron and Stephanie Iorio appear on this month’s cover. Hair and makeup by Yvonne Ouellette Photo by Michael Neveux.
170
Vol. 69, No. 3
EDDIE ROBINSON
MA
RCH
2010 / IR
ON
MA
N M
AG
AZ
INE—
WE K
NO
W TRA
ININ
G™
TRA
IN IN
SAN
E TO G
AIN
!MARCH 2010
Please display until 3/2/10
$5.99
www.IronManMagazine.com
• Arnold Classic Preview• Power Bench Press Tips and Tricks• Legends of Bodybuilding: Eddie Robinson
• Arnold Classic PreviewPLUS:
Blood-and-GutsWorkoutsAussie Style
Blood-and-GutsHIT Is Back
Maniac Mass Programs (6-6-6, 8x8 and More)
Master YourMetabolism
™
Rev Up for Fat Loss
Stop thePresses!They May BeWrecking YourShoulders
4
HAPPINESS IS PACKING ON MUSCLE MASS
Maniac Mass Programs Master Your4
TRAININSANEFOR CRAZY GAINS!
FC_MARCH2010_FF.indd 1 1/6/10 12:42:18 PM
CONTE NTS 170 EDDIE ROBINSON: FORCE OF NATUREIRON MAN’s Legends of Bodybuilding honors the late-’80s and ’90s luminary: includes an in-depth interview, his workout and loads of inspiring pics.
192 POWER SURGERyan “BenchMonster” Kennelly and Sean Katterle present advanced techniques for power benching.
202 HEAVY DUTYJohn Little begins his analysis of Mike Mentzer’s Heavy Duty philosophy.
210 ARNOLD CLASSIC PREVIEWLonnie Teper checks out the freaky field for the big Columbus, Ohio, payday.
238 PROFILES IN MUSCLE: Lee BanksHow the top heavyweight contender trains, eats and breathes the bodybuilding lifestyle.
246 FEMME PHYSIQUESteve Wennerstrom, IFBB women’s historian, looks back at the IFBB North American Championships.
252 HARDBODYFigure fireball Christina Vargas burns brightly as trainer, singer and up-and-coming bikini designer.
266 ONLY THE STRONG SHALL SURVIVEStrength coach Bill Starr says there’s one true way to get big gains: Make it harder!
210ARNOLD CLASSIC PREVIEW
266ONLY THE STRONG SHALL SURVIVE
Contents_F.indd 29 1/6/10 2:34:16 PM
40 TRAIN TO GAINNew-order mass method, jolt arm growth—plus, Joe Horrigan’s Sportsmedicine.
54 SMART TRAININGCoach Charles Poliquin makes the case: Use less variation for more size and strength.
62 EAT TO GROWUnique fatty acid reduces bodyfat, and pyruvate is back as a mucle-and-leanness compound.
92 NATURALLY HUGEJohn Hansen on sets, reps and intensity.
102 SHREDDED MUSCLEDrug-free pro Dave Goodin tells tales of his recent international competitions.
106 CRITICAL MASSSteve Holman looks at short, basic workouts for packing on mass.
160 MUSCLE “IN” SITESEric Broser surfs the Web and reviews the new X-traordinary Size Surge Workout.
224 NEWS & VIEWSLonnie Teper analyzes the NPC Nationals and looks back at 20 years of the IRON MAN Pro.
234 BODYBUILDING PHARMACOLOGYJerry Brainum concludes his update on the most dangerous drugs athletes are using.
240 PUMP & CIRCUMSTANCERuth Silverman gives you the goings-on from the Nationals—and elsewhere in the women’s side of the body sports.
276 MIND/BODY CONNECTIONMANformation, sexy smells and a review of The System, a dating book for horn dogs.
288 READERS WRITEBest issue, Goodin the Great and new blood.
DEPARTMENTS
Our April issue will shower you with inspiration for muscle stimulation, starting with sizzling Hardbody photos of new IFBB fi gure pro Ava Cowan. In the training-inspiration department, we have Eric Broser’s ultimate pec-pounding tutorial and Brian Yersky’s formula for a big-back attack. Time to get wide. The TEG men continue their quest for more mass with the latest size-surge workouts, and Jerry Brainum takes on organic eating—is it the healthier way to grow? Find the April IRON MAN on newsstands the fi rst week of March.
In the next IRON MAN:
112112MASTER YOUR METABOLISM
DEPARTMENTSDEPARTMENTSDEPARTMENTS
Contents_F.indd 30 1/6/10 2:34:43 PM
32 MARCH 2010 \ www.ironmanmagazine.com
Let me add the word focused to the train-insane man-tra and further refine it by tossing in intensity. Insane training starts with want—no want, no will, no gain. So actually, a great workout always starts in the mind.
Arnold would often say, “Mind over matter—if you don’t have the mind, nothing matters!” He and those
around him would chuckle at that, but Arnold always intended it to mean more. He never said it as a put-down but as a verbalization of the fact that the mind is the key to everything we do and how we do it.
Arnold had “emotional intelligence” long before the term was coined. I’ve seen others use more weight or do more reps than Arnold, but I’ve never seen anyone train with such all-out ferocious, focused intensity. Moreover, the level of intensity is always governed by the want or will. If you focus that inten-sity with intelligence, you’ll be able to see and achieve beyond the barriers.
Arnold would often tell me about guys who’d come into the gym day in and day out year after year and not make any gains, and he would always go
back to talking about want. It’s interesting that his movie “Stay Hungry” was really about the want and keeping it from becoming completely satisfied by always moving the bar higher.
True, most of us don’t have the limitless “want” of Arnold, but we have enough of it to separate us from the crowd. We enjoy the experi-ence of a workout—the feeling of accomplishment that can only be achieved by doing. If you understand, appreciate and enjoy an intense, focused workout, you’re not a part of the mainstream—there’s nothing average about you.
As I tell my children, nothing really great happens in the middle of the bell-shaped curve; the intensity edge is where the action is. There’s a California bumper sticker that sums it up: “If you’re not living on the edge, you are taking up too much space.” The workout was the edge for Arnold—an edge to be attacked. For most of us it’s just one of the edges to our lives. Arnold had—and still has—the wonderful skill of absolute concentration and with it the ability to move from one edge to another without distraction or overlap.
Arnold was never a multitasker; whatever he chose to do, he did in a very focused way. The latest research shows that Arnold was right again—people who think they’re multitasking are really only dividing a fixed pool of concentration over multiple tasks, none of which will be done at the highest level. During a workout, if you find yourself think-ing about something other than the performance of the rep you’re on, you’re not on the edge. The edge of focused intensity leaves no room for anything else. That’s what it takes to train insane to gain. IM
Train Insane to Gain
by John BalikFounders 1936-1986:
Peary & Mabel Rader
Publisher/Editorial Director: John BalikAssociate Publisher: Warren Wanderer
Design Director: Michael NeveuxEditor in Chief: Stephen Holman
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Webmaster: Brad SengIRON MAN Staff:
Sonia Melendez, Mervin Petralba Contributing Authors:
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McRobert, Gene Mozée, Charles Poliquin, Larry Scott, Jim Shiebler, Roger Schwab, C.S. Sloan, Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D., Randall Strossen, Ph.D., Richard Winett, Ph.D.,
and David Young
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manuscript as we see fit, and photos submitted have an implied waiver of copyright. Please consult a physician before beginning any diet or exercise program. Use the information published in IRON MAN at your own risk.
IRON MAN Internet Addresses:Web Site: www.ironmanmagazine.com
John Balik, Publisher: [email protected] Holman, Editor in Chief: [email protected] Silverman, Senior Editor: [email protected]
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