OCTOBER 2006

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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

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esearch Ab-Etching Exercise Order

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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 Thats 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

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"We Know Training"

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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 theyve 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-upsgetting 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 timehis 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 musclewithout trips to Mexico.

166 BACK-TO-BACK ANGLE ATTACKJerry Robinsons multiangular roadmap to improving your

rear view with the lines-of-force concept.

194 MOE-MUSCLE ARM TRAININGCory Crow outlines IFBB pro Moe El Moussowis best-

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

Moe.)

210 HEAVY DUTYJohn Little explores Mike Mentzers 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 topand

build more overall muscle in the process.

OCTOBER 2006

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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

months cover. Photo by

Michael Neveux

We Know Training

Moe-Muscle Arm

Training,

page 194

20 Pounds of Muscle in Two Months, page 132

FEATURES

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In the next IRON MAN

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

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

weve 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 answersas

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

Then its on to lifting big with our bench press

special, tips from Ryan Bench Monster Kennelly,

the three-time Arnold Classic bench press world

champ. Youll 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 speedand how to get a

grip. Also, Joe Horrigans 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 dont piss us off!)

226 MUSCLE IN SITESEric Brosers Web surfing pays off again with lots of cool

muscle stuff, including Mr. Olympias 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

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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 sports biggest battle. It all

starts on page 238and our live coverage of

Olympia Weekend at IRON MANs 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) veritestyle interviews and commentary

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

Look for IMs GraphicMuscle.com to have the Internets most compre-

hensive Olympia experience. If you cant be in Las Vegas for the O, its 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 Poliquins 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 yearshes 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 Skips T.U. recordfive

heavyweight wins and two overall titlesstands 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, youll

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

ingand for good reason. Skip knows that mental success always pre-

cedes physical success. If you dont 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

Publishers Letter

John Baliks

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 Gndill, Rosemary Hallum, Ph.D., John Hansen, Ron Harris, Ori Hofmekler, Rod Labbe, Skip La Cour, Jack LaLanne, Butch

Lebowitz, Stuart McRobert, Gene Moze, 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 Moze, 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

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Straight carnosine supplements degrade

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October 2006 CoverTOC 1TOC 2Publisher's LetterSubscribe to Iron Man Digital for $9.95