OCTOBER 2006

Please display until 10/5/06

$5.98 $7.98 in Canada

0 170992 37390

10>

www.ironmanmagazine.com

•10 Secrets of the Best D

•’Roid-Rage Research •A

Big Mr. Olympia Preview: Full-Pag

BEST ARMS IN

BODYBUILDINGSee Moe El MoussawiLoad His Guns

20

PLUS:

POUNDS OF

MUSCLEIn Only 2 Months!How One Man Did It

BACK-TO-BACK

ANGLE ATTACKLines-of-Force ConceptIn Mass-Packing Action

OCTO

BER 2

006 /

IRO

N M

AN

MA

GA

ZIN

E—

WE K

NO

W T

RA

ININ

G™

20

PO

UN

DS O

F M

USCLE IN

2 M

ON

TH

S

f the Best Drug-Free Bodybuilders

esearch •Ab-Etching Exercise Order

™

: Full-Page Eye-Popping Pics!

cover.innd 1 8/10/06 8:58:18 AM

I r o n M a n M a g a z i n e . c o mTRAINING I NUTRITION I NEWS & CONTESTS I GRAPHIC MUSCLE I GALLERIES

ONLINE SHOPPING I FORUMS I VIDEOS I PRODUCT REVIEWS

And That’s just For Starters...

I r o n M a n M a g a z i n e . c o m

© 2006 IRON MAN MAGAZINE ALL RIGHTS RESERVED

PDFArticles

PDFArticles

Visit OurForums!

Visit OurForums!

™

"We Know Training"

October 2006 Vol. 65, No. 10

Mr. Olympia Preview,page 238

FEATURES

Back-to-Back

Angle Attack,

page 166

60 TRAIN, EAT, GROW 84In the final stages of their ripping phase, the TEG men re-

veal what they’ve learned about the fat-to-muscle process

this time around.

98 READY, SET, GROW! PART 2Muscle-training researcher Rob Thoburn answers ques-

tions on the ROB, POF and DC training methods.

108 AN APPLE A DAYJerry Brainum looks at the almighty apple and how its

phytonutrients and fiber can make you bigger, stronger

and healthier.

124 A BODYBUILDER IS BORN 15Ron Harris discusses bodybuilding for

grown-ups—getting it done when you

have a job and responsibilities.

132 20 POUNDS OF MUSCLE IN TWO MONTHSDrug-free bodybuilder Mike Semanoff

tells how he made incredible muscle

gains in record time—his training

program and diet included.

142 TOP-10 SECRETS OF THE BEST DRUG-FREE BODYBUILDERSFive-time Team Universe champ Skip

La Cour gives you an inside look at what it takes to build

extraordinary muscle—without trips to Mexico.

166 BACK-TO-BACK ANGLE ATTACKJerry Robinson’s multiangular roadmap to improving your

rear view with the lines-of-force concept.

194 MOE-MUSCLE ARM TRAININGCory Crow outlines IFBB pro Moe El Moussowi’s best-

arms-in-bodybuilding program. (Just call him Gun Show

Moe.)

210 HEAVY DUTYJohn Little explores Mike Mentzer’s high-intensity mass

methods.

238 MR. OLYMPIA PREVIEWLonnie Teper takes a preliminary peek at whose physique

will peak or wreak at the greatest muscle show on earth.

Lots of big, eye-popping pics here, gang.

264 ONLY THE STRONG SHALL SURVIVEBill Starr shows you how to get more pop at the top—and

build more overall muscle in the process.

OCTOBER 2006

Please display until 10/5/06

$5.98 $7.98 in Canada

0 170992 37390

10>

www.ironmanmagazine.com

•10 Secrets of the Best Drug-Free Bodybuilders

•’Roid-Rage Research •Ab-Etching Exercise Order

™

Big Mr. Olympia Preview: Full-Page Eye-Popping Pics!

BEST ARMS IN

BODYBUILDINGSee Moe El MoussawiLoad His Guns

20

PLUS:

POUNDS OF

MUSCLEIn Only 2 Months!How One Man Did It

BACK-TO-BACK

ANGLE ATTACKLines-of-Force ConceptIn Mass-Packing Action

Greg Blount and Jennifer

Goodwin appear on this

month’s cover. Photo by

Michael Neveux

We Know Training

Moe-Muscle Arm

Training,

page 194

20 Pounds of Muscle in Two Months, page 132

FEATURES

™

CLICK HERE TO SUBSCRIBE

In the next IRON MAN

Next month is our 70th anniversary issue (yes, IM

has been around since 1936!), and to celebrate,

we’ve got a special pictorial of many of our classic

covers. Full-page reprints featuring the legends of

bodybuilding. Very cool, if we do say so ourselves.

Plus, we put the get-big interview Qs to Eric Broser,

creator of the Power/Rep Range/Shock system, and

he fires back with some interesting answers—as

well as plenty of info you can use to get huge.

Then it’s on to lifting big with our bench press

special, tips from Ryan “Bench Monster” Kennelly,

the three-time Arnold Classic bench press world

champ. You’ll be repping with three big wheels on

each side of the bar in no time with this step-by-

step program. Watch for the knockout November

IRON MAN on newsstands the first week of October.

Eat to Grow, page 50

Train to Gain,page 30

News & Views,page 228

30 TRAIN TO GAINResults of a new study on rep speed—and how to get a

grip. Also, Joe Horrigan’s popular Sportsmedicine.

44 SMART TRAININGTop strength coach Charles Poliquin presents his

thoughts on size vs. cuts and remaking muscle memory.

50 EAT TO GROWProtein fact and fiction, lactoferrin boosts your body-

building gains and food as drug and destressor.

78 CRITICAL MASSSteve Holman looks at ab-etching exercise order and

the hardgainer calorie conundrum.

82 NATURALLY HUGEJohn Hansen helps you alleviate gain pains with tips on

eating for more muscle.

220 BODYBUILDING PHARMACOLOGYJerry Brainum delves into research on ’roid rage. (Just

read it and don’t piss us off!)

226 MUSCLE “IN” SITESEric Broser’s Web surfing pays off again with lots of cool

muscle stuff, including Mr. Olympia’s killer site.

228 NEWS & VIEWSInside the world of bodybuilding with Lonnie Teper.

258 PUMP & CIRCUMSTANCERuth Silverman looks at the ladies’ side of things.

276 MIND/BODY CONNECTIONRandall Strossen, Ph.D., draws fine lines, and Dave Drap-

er answers Bomber questions.

288 READERS WRITETimeless Terminator, young upstart and killer contest

coverage.

Pump & Circumstance, page 258

Muscle “In” Sites,page 226

WEB ALERT!

For the latest happenings from the world

of bodybuilding and fitness, set your

browser for www.IronManMagazine.com

and www.GraphicMuscle.com.

DEPARTMENTS

CLICK HERE TO SUBSCRIBE

24 OCTOBER 2006 \ www.ironmanmagazine.com

The most anticipated bodybuilding contest

of the year is the Mr. Olympia, and this issue

features full-page photos of some of the top

competitors. In addition, Lonnie Teper gets

out his crystal ball and makes his fearless

predictions for the sport’s biggest battle. It all

starts on page 238—and our “live” coverage of

Olympia Weekend at IRON MAN’s Graphic

Muscle.com, with photos (by Bill Comstock,

Bill Dobbins and others) and audio interviews

and reports (by Ruth Silverman and Lonnie

Teper), starts on Thursday, September 28, and

continues throughout the weekend.

Lonnie and Ruth have set the journalistic

standard for news and personality reporting in the world of bodybuild-

ing with their work in IRON MAN and at GraphicMuscle, and they re-

cently added audio and video reportage. I find their spontaneous, mostly

unedited, cinema (and audio) verite–style interviews and commentary

to be exciting and personal in a way that only the Web can provide.

Look for IM’s GraphicMuscle.com to have the Internet’s most compre-

hensive Olympia experience. If you can’t be in Las Vegas for the O, it’s the

next best seat in the house.

Elsewhere in this issue, Jerry Brainum reminds us of the incredible

nutrient cache that is the apple. The old rhyme about an apple a day

turns out to be truer than anyone knew. Research has validated the value

of the apple, and Jerry explains not only the many ways it can help you

build bigger muscles but also its numerous protective qualities. His

comprehensive look at the research on this ubiquitous fruit starts on

page 108.

Charles Poliquin’s insights are invaluable for the breadth of his experi-

ence with many types of athletes as well as the depth of his knowledge.

He has trained athletes from many Olympic sports in addition to body-

builders, and the answers he gives in his Q&A column, “Smart Training,”

exhibit that unique mix of knowledge and experience. Learn from the

coach on page 44.

Skip La Cour has walked the walk for many years—he’s a five-time

Team Universe champion with an amazing physique. The Team Universe

trials are the most prestigious drug-tested bodybuilding event in the

United States. The best of the best compete, and Skip’s T.U. record—five

heavyweight wins and two overall titles—stands alone. His “Top-10 Se-

crets of the Best Drug-Free Bodybuilders,” which begins on page 143,

should become the mantra of anyone who aspires to greatness in the

sport without using banned substances. In reading about them, you’ll

notice that the first five secrets involve the mental aspects of bodybuild-

ing—and for good reason. Skip knows that mental success always pre-

cedes physical success. If you don’t control the mental aspects, you can

never achieve your true potential.

For comments on this issue or all things bodybuilding, send e-mail to

IronLeader@aol.com. IM

Publisher’s Letter

John Balik’s

The Olympia and Other Previews

Founders

1936-1986:

Peary & Mabel Rader

Publisher/Editorial Director: John BalikAssociate Publisher: Warren Wanderer

Design Director: Michael NeveuxEditor in Chief: Stephen Holman

Art Director: T. S. BratcherSenior Editor: Ruth SilvermanEditor at Large: Lonnie Teper

Articles Editors: L.A. Perry, Caryne BrownAssistant Art Director: Aldrich Bonifacio

Designer: Emerson Miranda

IRON MAN Staff: Vuthy Keo, Mervin Petralba,

R. Anthony Toscano

Contributing Authors: Jerry Brainum, Eric Broser, David Chapman,

Teagan Clive, Lorenzo Cornacchia, Daniel Curtis, Dave Draper, Michael Gündill, Rosemary Hallum, Ph.D., John Hansen, Ron Harris, Ori Hofmekler, Rod Labbe, Skip La Cour, Jack LaLanne, Butch

Lebowitz, Stuart McRobert, Gene Mozée, Charles Poliquin, Larry Scott, Jim Shiebler, Roger Schwab, C.S. Sloan, Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D., Randall Strossen, Ph.D., Richard

Winett, Ph.D., and David Young

Contributing Artists: Steve Cepello, Larry Eklund, Ron Dunn,

Jake Jones

Contributing Photographers: Jim Amentler, Reg Bradford, Jimmy Caruso, Bill

Comstock, Bill Dobbins, Jerry Fredrick, Irvin Gelb, J.M. Manion, Gene Mozée, Mitsuru Okabe, Rob

Sims, Leo Stern, Russ Warner

Director of Marketing:Helen Yu, 1-800-570-IRON, ext. 1

Accounting: Dolores WatermanSubscriptions Manager:

Sonia Melendez, 1-800-570-IRON, ext. 2E-mail: soniazm@aol.com

Advertising Director: Warren Wanderer1-800-570-IRON, ext. 1

(518) 743-1696; FAX: (518) 743-1697Advertising Coordinator:

Jonathan Lawson, (805) 385-3500, ext. 320Newsstand Consultant:

Angelo Gandino, (516) 796-9848

We reserve the right to reject any advertising at our discretion without explanation. All manuscripts, art

or other submissions must be accompanied by a self-addressed, stamped envelope. Send submissions to IRON MAN, 1701 Ives Avenue, Oxnard, CA 93033.

We are not responsible for unsolicited material. Writers and photographers should send for our

Guidelines outlining specifi cations for submissions. IRON MAN is an open forum. We also reserve the

right to edit any letter or manuscript as we see fi t, 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: ironleader@aol.com

Steve Holman, Editor in Chief: ironchief@aol.com

Ruth Silverman, Senior Editor: ironwman@aol.com

T.S. Bratcher, Art Director: ironartz@aol.com

Helen Yu, Director of Marketing: irongrrrl@aol.com

Jonathan Lawson, Ad Coordinator: ironjdl@aol.com

Sonia Melendez, Subscriptions: soniazm@aol.com

CLICK HERE TO SUBSCRIBE

Visit us at Home-Gym.com or call 800-447-0008

Over 800 best-selling products online

Breakthrough research in exercise metabolism now reveals this fact: What you consume (or don’t consume) immediately after training plays a critical role in determining your success or failure! That time period is known as the “anabolic window” of growth.

The biggest mistake many bodybuilders make is eating a meal of chicken breasts, baked potato or rice and vegetables after a workout. This is an approach doomed to fail because by the time this meal digests, the anabolic window has slammed shut.

The best way to produce this potent anabolic effect is simply by drinking an amino acid-and-carbohydrate supplement within 15 minutes after training! RecoverX™ offers the ideal combination and provides the perfect blend of nutrients for postworkout anabolic acceleration.

RecoverX™ contains 40 grams of the quickest-acting bio-available protein from hydrolyzed whey—extremely fast protein for immediate delivery—whey protein concentrate, glutamine peptides, arginine and 60 grams of carbohydrate to give you the necessary insulin spike.

RecoverX™ is the perfect postworkout meal to kick your muscle growth into overdrive!

©2

00

6 H

om

e-G

ym

.com

PERFECT POSTWORKOUT MEAL

To Kick-Start Immediate Muscle Growth After You Train

RecoverX3 lbs. 14 oz.

$30.95

TM

Visit us at Home-Gym.com or call 800-447-0008

Whatever You Need—Wherever You Train™

©2

00

6 H

om

e-G

ym

.com

Red Dragon120 capsules

$29.95

The biggest bodybuilders know that

the last few grueling reps of a set are

the key growth reps. It’s why they fight

through the pain of muscle burn on

every work set-—so they trigger the

mass-building machinery. But sometimes

it’s not enough; the burn is too fierce.

Fortunately, there’s now a potent new

weapon in this massive firefight to help

you get bigger and stronger faster.

Red Dragon is a new beta-alanine

supplement that packs your muscles

with carnosine—up to 60 percent more.

Muscle biopsies show that the largest

bodybuilders have significantly more

carnosine in their fast-twitch muscle

fibers than sedentary individuals for good

reason: Carnosine buffers the burn to give

muscles more “grow power” on every set.

The bigger and stronger a muscle gets,

the more carnosine it needs to perform

at higher intensity levels. You must keep

your muscles loaded with carnosine to

grow larger and stronger. It all boils down

to intensity and the ability to buffer waste

products—hydrogen ions and lactic

acid—so the muscle doesn’t shut down

before growth activation.

Straight carnosine supplements degrade

too rapidly to reach the muscles; however,

more than 20 new studies document that

beta-alanine is converted to carnosine

very efficiently. All it takes is 1 1/2 grams

twice a day, and you’ll see new size in

your muscles and feel the difference in

the gym—you can double or triple your

growth-rep numbers! Imagine how fast

your size and strength will increase when

you ride the Dragon!

Note: Red Dragon™ is the first pure

carnosine synthesizer—so powerful it’s

patented. It contains beta-alanine, the

amino acid that supercharges muscle

cells with carnosine.

GRIND OUT THE GROWTH REPS™

Beta-Alanine Gives Your Muscles More Grow Power™

GO TO SECURE ORDER FORM NOW

Or call us at 1-800-570-4766, ext. 2(Foreign & Canadian orders, please call 1-805-385-3500 or fax 1-805-385-3515)