IT training muscular development TruePDF february 2019

Also to get pumped up for the 2019 competitive season, beginning with this year’s Arnold Classic, with one of the best lineups in years.. Muscular Development is proud to give you the be

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PREDICTIONS AND PREVIEW!

GET RIPPED TO SHREDS!

BURN 100% MORE FAT!

BUILD LEAN MUSCLE FAST!

2019 SPECIAL!

REDCON RAISES THE

BREAKFAST BAR, PAGE 60

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R R

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EDITOR’s LETTER BY STEVE BLECHMAN, Publisher and Editor-in-Chief

Antoine Vaillant has never won a pro show, but he’s a champion and an inspiration to many He has overcome adversity and pushed himself to make improvements in size and conditioning, and batt led drug addiction— and won Antoine Vaillant has all the ingredients of a winner, pushing himself every day in the gym to train harder and inspiring others to do the same The cover shot of Antoine is designed to inspire you in the gym to train harder and get ripped, shredded and build lean muscle mass Also to get pumped up for the 2019 competitive season, beginning with this year’s Arnold Classic, with one of the best lineups in years

The Arnold Classic is part of the Arnold Sports Festival, a mega-event held each year

in Columbus, Ohio that att racts athletes who compete in a wide variety of sports The Arnold Sports Festival is one of the industry’s mostly highly anticipated and iconic weekends and has expanded to global appeal and success

Muscular Development is proud to give you the best coverage of the 2019 Arnold Classic anywhere, in print and online at musculardevelopment.com I’d like to take this opportunity to thank Hi-Tech Pharmaceuticals, MD’s Arnold Classic sponsor, for their support to make this happen

Redcon1 athlete Antoine Vaillant was known as far back as his days as a teenage competitor for his crazy delts and quads Arms are something he’s had to work a litt le longer and harder to turn into an impressive body part In “21 Questions About Antoine Vaillant’s 21-inch Arms” on page 62, the man from Quebec explains how he turned his guns into 21-inch cannons

“I try to maximize every rep,” he tells us “Before every arm workout, I remind myself that I have to give it 100 percent because they need to grow.”

Brandon Curry is coming off two very successful seasons

He kicked off 2017 with back-to-back wins in New Zealand and Australia, took eighth at the Mr Olympia, and ﬁ nished the season off with yet another win at the Ferrigno Legacy In

2018, Curry made top ﬁ ve at the Mr Olympia for the ﬁ rst time

2019 ARNOLD CLASSIC PREVIEW

Who Will Be the Last Man Standing?

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Publisher Steve Blechman

editor-in-Chief

senior sCienCe editor michael J ruDolph, ph.D.

www.musculardevelopment.com

videograPhers nick Del toro, aDam Silver

advertisements meet legislation within country of origin.

muScular Development (iSSn 0047-8415) is published monthly

by advanced research media, p.o Box 2278, Setauket, ny 11733 copyright© 2010 by advanced research media all rights reserved copyright under the universal copyright convention and the international copyright convention copyright reserved under the pan am copyright rate: $34.95 per year (uSa); $69.97 per two years (uSa); foreign: $79.97 per year nothing appearing in muScular Develop- ment may be reprinted, either wholly or in part, without the written consent of the publisher Send editorial submissions to: customerser- vice@musculardevelopment.com or muScular Development, p.o Box 2278, Setauket, ny 11733 Stamped, self-addressed envelope must accompany all submissions, and no responsibility can be assumed for unsolicited submissions all letters, photos, manuscripts, etc sent to muScular Development will be considered as in- tended for publication, and muScular Development reserves the right to edit and/or comment periodical postage paid at Setauket, n.y

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advertising office phone: (239) 239-245-8283 printeD in uSa

USCULAR EVELOPMENT

92 MD musculardevelopment.com February 2019

It was a historic Mr Olympia, and the shock

and slipped down in the placings, while

others climbed right over them Normally that

would set the stage for the following year’s

Olympia contest, but this time we will be

seeing some rematches from Vegas shift ing

over to Columbus, Ohio for the 31st annual

winners including the reigning champion vying

for the Arnold Classic bodybuilding title, the

stage is set for a vicious batt le for ﬁ rst place

Classic Physique was only added to the Arnold

weekend last year, but it’s already stirring up

its share of anticipation Let’s take a look at

to be the last man standing, with contest

namesake himself Arnold Schwarzenegger

raising his hand in victory

it to heart that lighter and more detailed is his key last year, Roelly burned off 15 pounds in two weeks to bring a much crisper package to the Arnold Classic Australia, where he took the title

I started off at home with just one barbell, one dumbbell, and a heavy bag like for

21

Questions About Antoine VAillAnt ’ s21-inch

Redcon1 Athlete Antoine Vaillant was known as far back as his days as a teenage competitor for his crazy delts and quads Arms are something he’s had to work a little longer and harder to turn into an impressive bodypart With that in mind, I came up with 21 questions for the man from Quebec about how he turned his guns into 21-inch cannons

62 MD musculardevelopment.com February 2019 February 2019 musculardevelopment.com MD63

The 10

COMMAN DMENTS OFF-SEAS ON GAINS

Cutt ing, or prep if you compete, is a process that some love (no, really), and some

despise Eating a very strict diet that does not allow for most of the tasty foods many of

taste But who among us does not enjoy the off -season? The off -season is really what

bodybuilding is all about for most people, since the main goal is “building.” It’s when

you add mass in general or focus on bringing up lagging body parts or aspects thereof

February 2019 musculardevelopment.com MD83

BY RON HARRIS

Then, when you lean out either for competition or merely for your own improved since the last time it was witnessed in all its ripped and tanned glory Right about now, many of you are well into your annual off -season phase The following 10 commandments will aid you in your quest and ensure success

THE FIRST SPARK Summer 1962

I think it was almost meant to be because so many things came together that

stadium in Graz [Austria]

They started to introduce such as squats to strengthen

us And I instantly liked the feeling of working my lake on a Sunday, all these athletes were there doing things like the shot put, wrestling, boxing, chin-ups, and weight training So at very physique conscious.

IN THE FOOTSTEPS

OF REG PARK Summer 1962

When I saw Reg on the

committing myself publicly

to a goal so that I had to follow through so as not to want people saying to

me, “What ever happened

to what you were telling

me about becoming a bodybuilding, big shot?”

I didn’t want to have to reply, “Er, well I changed much protein.” It just didn’t sound right.

CRASH COURSE

home after every training

would be so numb from the training, I often couldn’t control the bike, and I’d fall into a wayside ditch Now that’s “in the trenches”

training It was a fantastic feeling sitting in the ditch with my arms aching

My arms were so numb hair the next day, but the muscle soreness meant my muscles were growing.

COLD STEEL

Saturday and Sunday the gym was closed, so we couldn’t work out But we’d force a window and sneak

into the gym It was so cold

my hands would get stuck

on the chinning bar and I’d

I ended a set

ARMY LIFE July 1965-July 1966

I served a one-year compulsory service in the Austrian Army from

in October 1965 so I could

contest in Stuttgart and army jail Actually the army was a luxury for me

At home I only ate meat once a week, and in the army I had it every day

me to do kitchen work at night preparing food for the next day That was ideal for me because I would eat as much meat, chicken and eggs that I could ﬁ nd in the kitchen.

RELOCATING TO MUNICH August 1966

At the Best Built Junior Athlete in Europe contest

I met Albert Busek, who

cover of a magazine that story— how he went from world’s best bodybuilder to movie star— my instant goal was to become another Reg Park I had no idea at that point, how to do it But I was absolutely convinced that

ﬁ rst time and saw a bunch

of weightlifters doing and-jerks, others doing

clean-Often you’d hear someone screaming out loud, as they lifted the weights It was just like a torture chamber It reminded me of some kind

of gladiator setting where people were training in the most primitive way.

THE WRITING’S ON THE WALL

Each lifter had a space

on the wall where at the beginning of the workout they would write their goals for that speciﬁ c workout

Then in the next hour or two they would turn that goal into reality I loved that If you wrote down 20 sets as a goal but at 18 you felt done, knew you had to do those last two sets because it was written on the wall.

A PLAN FOR LIFE Summer 1962

From that early beginning

I was a big believer in

You didn’t do any post-Olympia shows,

so I take it you were able to spend all that time until you just had to go back to Kuwait with your wife and kids?

Mostly I had a couple of obligations I had

to travel for, but other than that I was home being a football and soccer dad My kids are

14, 8, 6 and 5 and they’re all busy.

What’s it like for them to have you being time? I know you’re not the first man in history to be apart from his family to help provide a better life for them, but it can’t be easy.You could compare it to a military family where the husband or wife is deployed, and I respect all those who serve Of course, it’s a

to different states to play Brandy is always busy running around taking them to practices and games, and she also makes sure they stay on top of their schoolwork too It’s a lot.

You must be on Skype or Facetime

Yes, Facetime is a lifesaver My daughter games on Periscope for me to watch too I’m able to stay in the loop One of son’s football team just won the championship, another son’s team went to semi-finals, and one will

be playing in the All-American Bowl at only 8 years old.

Refresh my memory, which sports did you play growing up?

It’s been a pretty successful two seasons for Brandon Curry He kicked off 2017 with back-to-back wins in New Zealand and Australia, thanks

in large part to the 25 pounds of fresh new muscle he’d packed on over four months far from home in Kuwait’s Oxygen Gym He took eighth at the Mr Olympia, and finished the season off with yet another win at the Ferrigno Legacy In 2018, Curry did just one show, the Mr Olympia, and made top five for the first time Keep in mind, he had failed to place at the Olympia three times in a row at one point, and many of us felt “The

2019 Arnold Classic.

Brandon Curry Continues His Upward Climb

IntervIew by ron HarrIs • PHotoGraPHy by Jason breeZe

the

While some people thought “The Prodigy”

would go down as someone who never

managed to live up to his full potential,

Brandon Curry has proved his doubters

wrong As he prepares for the 2019 Arnold

Classic, it looks like his best days are

ahead of him Learn more in “The Prodigy’s

Progress: Brandon Curry Continues His

Upward Climb” on page 72

The off-season is really what

bodybuilding is all about for most people,

since the main goal is “building.” It’s when

you add mass, make improvements and

focus on bringing up lagging body parts

before leaning out for competition, or for the

spring and summer Many of you are well

into your annual off-season phase right

now “The 10 Commandments of Off-season

Gains” on page 82 will aid you in your quest

and ensure success

Who will be the last man standing at

this year’s Arnold Classic? The contest

promises to be one of the best in years,

an interesting mix that is being eagerly

anticipated by fans worldwide, as we will be

seeing some rematches from Vegas shifting

Arnold Sports Festival With three former

winners including the reigning champion

vying for the Arnold Classic bodybuilding

title, the stage is set for a battle for first

place “2019 Arnold Classic Predictions”

on page 92 is bodybuilding’s most

comprehensive preview of who will have his

hand raised in victory by contest namesake

Arnold Schwarzenegger

During his incomparable career in

bodybuilding publishing, Peter McGough

has interviewed Arnold Schwarzenegger

countless times For MD’s exclusive Arnold

Classic preview, Peter has selected quotes

from those interviews that encapsulate the life and times of bodybuilding’s biggest-ever star, in Arnold’s own words

“Schwarzenegger, Before He Was Nuld!’” on page 100 charts the early stepping-stones of Arnold Schwarzenegger

‘Ah-as he began his climb to worldwide fame

Muscular Development is your number one source for building muscle, and for the latest research and best science to enable you to train smart and effectively Our team of physicians, industry experts and research scientists has these reports on improving performance this month:

“Sleep: the Silent, Key Player in Fat Loss – Losing Sleep Makes It Harder to Lose Fat”

Fat Attack, page 38

“Citrulline vs Arginine: Which Is Best

page 44

“Top 10 Classic Bodybuilding

Supplements” Supplement Performance,

page 48

“Get Jacked: Cut the Cardio” Muscle

Growth Update, page 54

“Arnold Era” Anabolics” Testosterone,

page 102

“Are Unilateral Exercises More Effective

Than Bilateral Exercises?” Bodybuilding

Science, page 104

The rest of the book is packed to the binder as usual— making MD your one-stop, most authoritative source for optimizing muscular development with the latest cutting-edge research on training, nutrition, fat loss, performance-enhancing drugs, muscle growth and bodybuilding science— and exclusive information from the industry experts, insiders and bodybuilding legends who make it all happen See you next month!

Trang 14

The 2019 Arnold Classic

for it, and we worked hard for it We were determined to break the top five this year, especially after the 2017 Olympia I was in the first callout there and it looked like I had top five, but I wound up in eighth.You didn’t do any post-Olympia shows,

so I take it you were able to spend all that time until you just had to go back to Kuwait with your wife and kids?Mostly I had a couple of obligations I had

to travel for, but other than that I was home being a football and soccer dad My kids are

14, 8, 6 and 5 and they’re all busy.What’s it like for them to have you being

over in Kuwait for such long stretches of time? I know you’re not the first man in history to be apart from his family to help provide a better life for them, but it can’t be easy.You could compare it to a military family

where the husband or wife is deployed, and I respect all those who serve Of course, it’s a miss me But Brandy keeps them busy We have football players, wrestlers, and a year-

to different states to play Brandy is always busy running around taking them to practices and games, and she also makes sure they stay on top of their schoolwork too It’s a lot.

You must be on Skype or Facetime constantly when you’re in Kuwait.

Yes, Facetime is a lifesaver My daughter games on Periscope for me to watch too I’m able to stay in the loop One of son’s football team just won the championship, another son’s team went to semi-finals, and one will

be playing in the All-American Bowl at only 8 years old.

Refresh my memory, which sports did you play growing up?

It’s been a pretty successful two seasons for Brandon Curry He kicked off 2017 with back-to-back wins in New Zealand and Australia, thanks

in large part to the 25 pounds of fresh new muscle he’d packed on over four months far from home in Kuwait’s Oxygen Gym He took eighth at the Mr Olympia, and finished the season off with yet another win at the Ferrigno Legacy In 2018, Curry did just one show, the Mr Olympia, and made top five for the first time Keep in mind, he had failed to place at the Olympia three times in a row at one point, and many of us felt “The and it’s starting to look like his best days are still ahead of him I spoke to him shortly after he had returned to Kuwait to begin prepping for the

2019 Arnold Classic.

Brandon Curry Continues His Upward Climb

IntervIew by ron HarrIs • PHotoGraPHy by Jason breeZe

BY RON HARRIS

Then, when you lean out either for competition or merely for your own improved since the last time it was witnessed in all its ripped and tanned glory Right about now, many of you are well into your annual off -season phase The following 10 commandments will aid you in your quest and ensure success

of

92MD musculardevelopment.com February 2019

It was a historic Mr Olympia, and the shock

a close Some of the top stars disappointed and slipped down in the placings, while others climbed right over them Normally that would set the stage for the following year’s Olympia contest, but this time we will be seeing some rematches from Vegas shift ing over to Columbus, Ohio for the 31 st annual Arnold Sports Festival With three former winners including the reigning champion vying for the Arnold Classic bodybuilding title, the stage is set for a vicious batt le for ﬁ rst place

Classic Physique was only added to the Arnold weekend last year, but it’s already stirring up its share of anticipation Let’s take a look at

to be the last man standing, with contest namesake himself Arnold Schwarzenegger raising his hand in victory

2019 ARNOLD CLASSIC

WHO WILL

BE THE LAST MAN STANDING

IN COLUMBUS?

OPEN BODYBUILDING ROELLY WINKLAAR Normally in a preview like this, if the defending champion is in the lineup as William Bonac is Arnold Classic has a long lineage of back-to-back champions that includes Jay Cutler (who won Roelly Winklaar as the man to beat here Roelly vaulted to third place at the last Mr Olympia, ahead of Bonac and in the minds of many fans, Heath The Dutch Beast simply presents an overwhelming total package of mass, shape, structure (wide clavicles and a narrow waist) and that freak factor that wows audiences and judges alike Roelly ﬁ xed his gut that was growing a couple of seasons ago and seems to have taken

it to heart that lighter and more detailed is his key

to success Aft er taking fourth place in Columbus last year, Roelly burned off 15 pounds in two weeks to bring a much crisper package to the Arnold Classic Australia, where he took the title

THE FIRST SPARK Summer 1962

I think it was almost meant to be because so many things came together that and playing soccer at the stadium in Graz [Austria]

They started to introduce such as squats to strengthen

us And I instantly liked the feeling of working my lake on a Sunday, all these athletes were there doing things like the shot put, wrestling, boxing, chin-ups, and weight training So at that time I was becoming

IN THE FOOTSTEPS

OF REG PARK Summer 1962

When I saw Reg on the

committing myself publicly

to a goal so that I had to follow through so as not to want people saying to

me, “What ever happened

to what you were telling

me about becoming a bodybuilding, big shot?”

I didn’t want to have to reply, “Er, well I changed much protein.” It just didn’t sound right.

training It was a fantastic feeling sitting in the ditch with my arms aching

My arms were so numb hair the next day, but the muscle soreness meant my muscles were growing.

COLD STEEL

Saturday and Sunday the gym was closed, so we couldn’t work out But we’d force a window and sneak

into the gym It was so cold

my hands would get stuck

on the chinning bar and I’d

I ended a set

ARMY LIFE July 1965-July 1966

I served a one-year compulsory service in the Austrian Army from July 1965 I went AWOL

in October 1965 so I could

go and win the Best Built contest in Stuttgart and then spent a week in the army jail Actually the army was a luxury for me

At home I only ate meat

me to do kitchen work at night preparing food for the next day That was ideal for me because I would eat as much meat, chicken and eggs that I could ﬁ nd in the kitchen.

RELOCATING TO MUNICH August 1966

At the Best Built Junior Athlete in Europe contest

I met Albert Busek, who managed the Universum

cover of a magazine that story— how he went from world’s best bodybuilder to movie star— my instant goal was to become another Reg Park I had no idea at that point, how to do it But I was absolutely convinced that

to do!”

FIRST GYM VISIT July 1962

I walked into the Athletic

ﬁ rst time and saw a bunch

of weightlifters doing and-jerks, others doing incline benches, while others were squatting

clean-Often you’d hear someone screaming out loud, as they lifted the weights It was just like a torture chamber It reminded me of some kind

of gladiator setting where people were training in the most primitive way.

THE WRITING’S ON THE WALL Summer 1962

Each lifter had a space

on the wall where at the beginning of the workout they would write their goals for that speciﬁ c workout

Then in the next hour or two they would turn that goal you wrote down 20 sets as a guilt would kick in and you knew you had to do those last two sets because it was written on the wall.

A PLAN FOR LIFE Summer 1962

From that early beginning

I was a big believer in

THE PRODIGY’S PROGRESS

Brandon Curry Continues His Upward Climb

Interview by Ron Harris

2019 ARNOLD CLASSIC PREDICTIONS

Who Will Be the Last Man Standing in Columbus?

By Ron Harris

SCHWARZENEGGER, BEFORE HE WAS

“AH-NULD!” Charting the Early Stepping-stones

of Arnold Schwarzenegger as He Began His Climb

to Worldwide Fame By Peter McGough

THE 10 COMMANDMENTS OF OFF-SEASON GAINS By Ron Harris

At what point do y ou remember first seeing huge arms

either in a photo or in real life and saying to yourself, I need arms like that?

I think it was the issue of MD that had the review of the 2013

Mr Olympia contest

in it I also used to go online and see pictures of guys lik

e Ronnie Coleman, Kevin Levrone and Jay Cutler Gregg Valentino had his column then in MD, and I’d see the pictures of his arms and say, what the fuck is that? Big arms

have always been a staple, like if you ha ve big arms that means you’re strong The first two exercises

I ever did were push-ups and preacher curls with those cement weights in plastic.

They had the red c ollars like an Allen wrench you had to screw on But seeing

all those guys made me want big arms.

What was your early arm training like, and how did you go about putting your workouts together?I started off at home with just one barbell, one dumbbell, and a heavy bag like for

Redcon1 Athlete Antoine Vaillant was kno wn as far back as his days as a teenage competitor for his crazy delts and quads Arms are something he’s had to work a little longer and harder to turn into an impres sive bodypart With that in mind, I came up with 21 questions for the man from Quebec about how he turned his guns

into 21-inch cannons.

62 MD

musculardevelopment.com February 2019 February 2019 musculardevelopment.com

Trang 15

ARM BLAST!

ELOPMENT GET

GROWING NOW!

PREDICTIONS AND PREVIEW!

GET RIPPED TO SHREDS!

BURN 100% MORE FAT!

BUILD LEAN MUSCLE FAST!

Citrulline vs Arginine: Which Is Best as NO2

Booster? By Michael J Rudolph, Ph.D.

50 SUPPLEMENT PERFORMANCE

Top 10 Classic Bodybuilding Supplements

By Victor R Prisk, M.D.

FAT LOSS

32 RESEARCH: FAT LOSS

By Steve Blechman and Thomas Fahey, Ed.D.

40 RESEARCH: DRUGS

By Steve Blechman and Thomas Fahey, Ed.D

44 FAT ATTACKSleep: the Silent, Key Player in

Fat Loss By Team MD

34 RESEARCH: HEALTH & PERFORMANCE

By Steve Blechman & Thomas Fahey, Ed.D.

42 RESEARCH: SEX

By Steve Blechman & Thomas Fahey, Ed.D.

54 MUSCLE GROWTH UPDATE

Get Jacked: Cut the Cardio

By Bev Francis and Steve Weinberger

16 THE ANABOLIC DOC

By Thomas O’Connor, MDNEW

18 MD RANTSNew Study: Anabolic Steroids

Linked to Premature Death

By Steve Blechman

20 MD GLOBAL MUSCLE BUZZNEW

By Giles “Ti ger” Thomas

24 DR TESTOSTERONENEW

By George Touliatos, MD

26 ASK THE RASCAL

By IFBB Pro Rosie “Rascal” HarteNEW

28 THE SUPPLEMENT FAQS By Mark Glazier

110 BIG RONBy 8-Ti me Mr Olympia, Ronnie Coleman

112 CLASSIC TRAINING CAMP

By IFBB Classic Physique Pro Chris BumsteadNEW

114 THE PROPHECYBy Nathan De ashaNEW

116 NEON BREON’S OLD SCHOOL

46 ALLMAX® IMPACT™ PUMP

Power the Pump Without the Stims

53 ALR INDUSTRIES HUMAPRO®

Perfect Human Amino Acid for Human Protein Synthesis

55 GAT™ SPORT NITRA WHEY

New Testosterone Support Shake!

58 MILITARY TRAIL EREFORCE AND GLAMOUR NUTRITION LOVE SPELL

Have Bett er Sex: Boost Testosterone and Raise Libido

60 REDCON1 B.A.R

Breakfast at the Ready With Incredible Taste

Trang 16

that’s what it takes to

be great at anYthing.”

traveling around the world

I’m writing this in early December 2018, and

it’s been a crazy year of traveling the world to

promote my brand, Levrone Signature Series

We are now in 68 countries, and I have been to

about 30 of them just this year Right after the

Olympia, I went all over Russia, then to Iraq, the

Netherlands, and Macedonia Russia is one of

my favorites because it’s so big and diverse I

start off on the west side of the former USSR

next to Eastern Europe and make my way east

until I’m close to China I might be in Moscow

for one day, then off to St Petersburg for two

days, and so on I was prepared for this hectic

travel schedule from my days competing in

the European grand prix tours There were

times when we could do seven or eight shows

in just two weeks We would typically travel

overnight by train or plane to the next city and

country once each show was over I got used

to changing time zones, weather, languages

and cultures Right now I’m headed to Dubai

for their big Dubai Muscle Show expo, to be

followed by almost two weeks back in India

Luckily, I have my Levrone Signature Series

crew that helps facilitate my tours They’re on

the ground before I arrive at each destination

setting everything up Most days we hit four

to five nutrition stores, then conduct a seminar

in the evening in each city before traveling to

the next stop and doing it all over again I love

being able to meet so many different people

from vastly different cultures I’ve also had

the opportunity to train at some real hardcore

dungeon types of gyms in these countries

They might have a lopsided floor, machines

that were made before I was born, and broken

equipment held together with duct tape, pliers

and vice grips! And often it’s freezing cold,

so you better bundle up It’s cool because it

reminds me of the old-school powerlifting gyms

I started out at way back in the day

what did i think of the

mr olYmpia result?

The right guy won Shawn Rhoden was in

fantastic shape, and good for him I wish I’d

won that title, but kudos to Shawn I know Phil

wasn’t too happy about it, but you have to

respect the judge’s decisions As a competitor,

you don’t know what you looked like up there

under those lights You really can’t even go

by pictures or video The bottom line is, you

can’t judge yourself on stage That’s why we have judges, and I believe they made the right decision There have been more than a few Mr Olympia contests in the past in which the reigning champion showed up off his game, yet still managed to win and hold on

to his title I was on the losing end of those controversial calls at least once I’m not bitter about it The judges did the right thing at the

2018 Mr Olympia, and I’m happy about that

I remember talking about this to Joe Weider years ago when I asked why it was so hard to beat the reigning champ Joe said, “If anyone beats my Mr Olympia, then my show is going

to be just like all the other shows.” Back then, you really had to knock the champ out by a wide margin Then again, even if Lee Haney

or Ronnie Coleman were off their mark, they still had enough mass to keep us from beating them Now we don’t have Mr Olympia champs

outweighing the rest of the top five by 30-40 pounds like Ronnie, Dorian and Lee often did The judges are giving the title to whoever truly deserves to win It’s good for the sport, and I’m already getting excited about the 2019 Mr Olympia Imagine if Kai Greene comes back? How incredible would that be? As for Phil, I’d retire if I were him He won seven titles; he will

go down as one of the greatest physiques of all time, and he has nothing left to prove He’s The Gift! But that decision will be his alone to make I know that the surprising results of the

2018 Mr Olympia set up 2019 to be the most anticipated Olympia in decades

‘ronnie coleman: the king’

Even though I am in that documentary and I’ve known Ronnie for well over 20 years, I still found it inspiring to watch I walked away from

it feeling the same way I already did about Ronnie He has the heart of a lion I’ve never met anyone tougher than him, and I’ve been around the world a couple of dozen times You can see from the documentary what made him an eight-

time Mr Olympia champion It’s his sheer willpower and drive to keep moving forward,

no matter what happens to him

He’s not a quitter

That’s what it takes to be great

at anything

Ronnie deserves that name, “The King.” I don’t know anyone else in the world who could go through what he’s gone through physically, and is still going through, without quitting or feeling sorry for himself That’s a winner’s mentality Ronnie loves bodybuilding, and you’ll never see anyone with his heart, soul and spirituality I call him all the time from the road because he always inspires me He’s a beautiful person, a powerful man deep down inside In my opinion, he also happened to be the greatest bodybuilder of all time

Facebook: Official.Kevin.Levrone Twitter: @LevroneKevinInstagram: kevinlevrone

Kevin’s Adventures in Bodybuilding

Looking Backward With the Uncrowned Mr Olympia

Trang 17

BODYBUILDING BY BEV FRANCIS MECCA AND STEVE WEINBERGER

February 2, 2019:

NPC Stage-Ready Workshop (Syosset, NY)

FREE AND OPEN TO EVERYONE!

Special Guests: Jay Cutler,

Angelica Teixeira, Juan Morel, Arash Rahbar, Juliana Malacarne, George Peterson and more!

MORE INFO: www.bevfrancis com/npcnortheast

March 30, 2019:

NPC Metropolitan Championships (Teaneck, NJ)

Special Guest Poser: Four-Ti me

Mr Olympia JAY CUTLER

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!

litt le, and the weights get bigger and bigger – it’s the off -season and there is no more fun time to train It’s a great time

to visit the Mecca and see your favorite bodybuilders moving some serious iron And the added calories on the off

-season diet put everyone in a great mood

This month’s photos take a look back at a few sights from the NPC Nationals that ended the 2018 season and of

course some recent sights from inside the gym!

Time for Off-Season Gains

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Readers of the Anabolic Doc oft en ask for

more real-life clinical stories I will present the

anonymized case of a patient who represents

a special kind of American hero to me— a

strength athlete and medical hero Many of

us live the mantra of cardiac protection and

can stack the deck in our favor by following

the rules, but none of us— no matt er how

jacked— are immune to cancer Not even Big

Mike, as I will ﬁ ctitiously call him

Big Mike, age 43, is a good-natured red,

white, and blue American stud from the

Midwest Mike matured from a “quiet and

chubby” kid into a conﬁ dent young man once

he found his place in the world of sport He

did a few seasons of other sports in high

school, but when he found powerlift ing there

was no stopping him, and before long he

had developed himself into a hard- nosed

lift er Aft er high school, his dream was

to eventually have his own construction

company and to relocate to a place where

more work— and sunshine— was available

than in the Midwest The focus and strength

he had developed as a dedicated lift er made

the work easy for Mike, whose sport had

also taught him the importance of observing

safety precautions This approach made him

popular with his co-workers and respected by

his bosses With his career and life as a lift er

well underway, Mike married his high school

sweetheart and moved to the South where he

had an opportunity to start his own company

Bliss

Here, however, is where the fairy tale

falters Things start to fade when Mike, a

paragon of good health who never had more

than a cold in all his adult life, presented

himself to his doctor with what he thinks

is a chronic sinus infection It’s already

cost him days off the job The doctor ﬁ nds

huge swollen lymph nodes on both sides of

Mike’s neck His doctor conducted several

tests and then, being concerned, referred

Mike to a specialist In spring of 2011, Mike’s

ENT doctors did an excisional biopsy of

the abnormally large lymph nodes Their

diagnosis was non-Hodgkin’s lymphoma

Mike remembers everything that was whirling around in his head when he heard this Was it from Lyme? He remembered the tick bite he’d had last summer at the beach Is it my job?

Were there any dangerous chemicals at the worksites? My food? Couldn’t be— I eat only the best— organic, too What does this mean?

Am I going to die? I feel ﬁ ne

During his visit to an oncologist, Mike was told, “You’re what is considered stage IV, but it’s a treatable— though not curable cancer

We recommend chemotherapy, right away

If you don’t do the chemotherapy, you have maybe a year to live.”

In one week, Mike had an appointment

in the Northeast at one of the best cancer centers in the world The oncologist concurred with the diagnosis of NHL stage

IV (bulky follicular B-cell ty pe), but felt that the chemo could be put off for a while and that Mike would be a candidate for

a “watchful waiting process.” He ordered Mike to immediately stop using any AAS

or supplements he had been using in his weightlift ing regimen Mike complied and immediately began to make his plan He was ready to batt le this disease, and he knew that chemo was going to be part of that batt le plan But, knowing what chemo

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February 2019 musculardevelopment.com MD 17

could do to the body, he was determined to

stack the deck against side effects and not let

them further destroy the body he had worked

all his life to build (you brothers-in-iron can

certainly relate to that) Mike researched all

potential alternative/holistic treatments to see

what could fortify him for the fight of his life If

you want to know anything about alternative

therapies for non-Hodgkin’s lymphoma,

just call Mike He’s a walking naturopathic

encyclopedia His research into alternative

therapies convinced him to go on intravenous

vitamin C three times a week and to add in

lymph massages, infrared sauna therapy, and

colonics to fortify himself for what was ahead

He continued to work and train as usual

At first he felt great in the gym, as he was

smashing over 400 pounds on the incline

bench, but eventually it got harder and harder

to train A longtime reader of my Anabolic Doc

column, Mike decided to make the journey to

Connecticut to see me I remember thinking,

“This man has a bad form of lymphoma and

he’s coming to me for help? He has some of

the world’s foremost cancer experts to guide

him What’s going on here?”

When Mike explained his reasons for

coming to see me, his words echoed those

I have heard from many men: he came to

me because, he said, none of his physicians

understood that at his core he was a

bodybuilder, and that this was crucial for the

healer to not only understand, but to support

while he was healing It was clear that it was

from this core that Mike drew on the spiritual

power to wage war with cancer cells He came

to me as a man, a lifter and a patient looking

for support He was prepared to do the heavy

lifting for his treatment himself I wondered

what role, in addition to his cancer, his sudden

withdrawal from AAS and supplements

had also played in the symptoms he was

reporting I conducted my history and

physical exam and after my laboratory

review, I discovered that Mike was severely

hypogonadal It was likely that sudden AAS

withdrawal, as well as the stress of his

disease, had caused Mike’s testosterone

levels to plummet

Mike agreed to let me call his oncologist

to discuss the possibility of testosterone

replacement therapy I made the call

that afternoon and found his doctor very

professional and, of course, brilliant in

terms of cancer treatment, as I knew he

would be What was amazing to me was

that he had no input— either good or bad—

on instituting TRT in a patient with Hodgkin’s lymphoma I find it interesting that one of the best cancer docs on earth had

non-no position on cancer treatment of this kind while on replacement testosterone, given that testosterone is one of the best medicines for gaining strength and building up bodies, not

to mention that so many men— potentially including patients with Mike’s diagnosis— are already on these regimens

We started Mike on testosterone replacement therapy and soon he reported feeling good again— good enough to sustain his alternative treatment regimen and his strength training, as well as having a good quality of life in many other areas A year

later, it was time to start chemo His lymph nodes were increasing in size, as were his liver and spleen His liver enzymes had skyrocketed He was started on a six-month chemo regimen that would test any man, rock-solid guys like Mike included As the months rolled on, Mike would call me and say,

“This chemo is no joke, but I’m feeling OK, Doc.” And throughout this period, he lived like few other patients on chemotherapy live: he worked three weeks out of every month and continued to train hard After each treatment,

he would go home and “go to war with the weights,” challenging himself to make sure

he was still strong After multiple cycles of chemo, Mike came out on top His current scans show no active cancer

After all Mike has been through, when

he reflects on his journey, he says he would like everybody who has to fight cancer to understand a few basic truths about what got him through it First, he says, was the importance of preserving his source of physical, mental and spiritual strength— maintaining his bodybuilding routine— coupled with support from family, friends and his medical team for the plan he’d made for himself

Mike acknowledges that, as much of a poison as chemotherapy is, it does the job of killing the cancer cells That’s the good part

of the chemo But its undeniable assault on the rest of the body needs to be addressed,

as well This is where mainstream medicine has something to learn from alternative medicine— and from patients like Mike, the real experts on their own lives and what makes life worth living, worth fighting for No one will argue that Mike’s successful outcome

is anything less than a miracle of modern allopathic medicine, but we have to also consider the contribution of his pre-treatment with alternative therapies, and that of TRT

to his ability to maintain a satisfying quality

of life throughout his illness Mike’s case demonstrates how having medical support to maintain adequate testosterone levels during the stress of serious illness can contribute

to a good treatment outcome by supporting

a man’s physical and mental health, and providing a quality of life satisfying enough to sustain him throughout his ordeal

Now Mike is back at work He went on to win a lucrative contract to come up to New York City to work on rebuilding those gorgeous Freedom Towers in lower Manhattan God bless you, Mike, for what you do, and for what you have taught us, bro!

I hope this helps

Stay Strong and Healthy,

Dr O

He came to me because, he said, none of his physicians understood

that at his core he was a bodybuilder, and that this was crucial for the

healer to not only understand, but to support while he was healing.

Mike’s case demonstrates how having medical support to maintain adequate testosterone levels during the stress of serious illness can contribute to a good treatment outcome by supporting a man’s physical and mental health, and providing a quality of life satisfying enough to sustain him throughout his ordeal.

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MD By Steve Blechman

Anabolic steroid abuse has been

associated in the scientific literature with

the occurrence of serious cardiovascular

accidents in athletes Cardiovascular side

Androgenic-anabolic steroid (AAS) abuse

can also cause:

• Lower high-density lipoprotein (HDL)

• Raised low-density lipoprotein (LDL)

• Raised lipoprotein(a), an independent

risk factor for heart disease

• Raised triglycerides

• Raised homocysteine

• Increased erythropoietin (EPO) produced

by the kidneys

• Increased platelet aggregation (blood

clot and the risk of myocardial infarction,

stroke and cerebral vascular hemorrhage)

According to a new study in the Journal of

Internal Medicine published on November 20,

2018, men who use anabolic steroids may be

linked to a higher rate of premature death

What the fuck?

What else is new? We already know that

abuse of anabolic steroids can increase

the risk of cardiovascular disease And we

already know that anabolic steroids are

abused by bodybuilders to achieve their

goals of packing on extreme muscle and lean

body mass So, it doesn’t surprise me when a

report like this comes out!

In this study, 545 male subjects tested

positive for AAS in Danish fitness centers

between January 3, 2006 and March 1 2018

Subjects were matched with 5,450 male

controls In addition, 644 men who were

sanctioned because they refused to submit

to a doping test and 6,440 controls were

included as a replication cohort

The researchers determined, “Mortality was three times higher amongst users of AAS than amongst nonuser controls (hazard ratio 3.0, 95% CI 1.3-7.0) The median annual number of hospital contacts was 0.81 in the cohort of AAS users and 0.36 in the control

cohort (P < 0.0001) Acne, gynaecomastia

and erectile dysfunction affected more than 10% of the androgenic anabolic steroid users, and the prevalence of these disorders was

charge of their health My recommendation is

to see their cardiologist and get what’s called

a cardiac CT angiogram This test will measure your calcium score, and use of contrast, to measure atrial wall plaque The cardiac scans today at major university hospitals give off less radiation than previous years I’m told that one cardiac CT scan with advanced technology exposes one to little radiation, equivalent to a flight from New York to Los Angeles Where

in the past it was equivalent to many chest x-rays! This is a very non-evasive x-ray of the heart and coronary blood vessels This simple test can determine the amount of plaque in the vascular walls

If you test positive with a high calcium score and coronary vascular plaque, your cardiologist can then determine pharmacological treatment such as aggressive statin drugs This cardiac scan can also take more extensive images of your heart such as the size of your left ventricle and ventricular hypertrophy, which is prevalent in anabolic steroid users

Again, I believe all bodybuilders and athletes using and abusing anabolic steroids with a family history of heart disease should

get these tests from their cardiologists! Anyone

with a strong family history of cardiovascular

disease should not be bodybuilding and

abusing anabolic steroids! I can’t emphasize that enough It just might save your life! References:

1 H Horwitz, JT Andersen, KP Dalhoff. Health

consequences of androgenic anabolic steroid use. Journal of

Internal Medicine, 2018; DOI: 10.1111/joim.12850

2 Aaron L Baggish et al Cardiovascular Toxicity

of Illicit Anabolic-Androgenic Steroid UseClinical

Perspective, Circulation (2017). DOI: 10.1161/

CIRCULATIONAHA.116.026945

3 Anabolic androgenic steroids may be associated with early coronary artery disease 04 Nov 2017 Brazilian Congress of Cardiology (SBC 2017) European Society of Cardiology (ESC)

“Anyone with a strong family history

of cardiovascular disease should not

be bodybuilding and abusing anabolic steroids!”

New Study: Anabolic Steroids

Linked to Premature Death

Are We Surprised?

significantly higher than in the control group

(P < 0.0001) The results could be replicated in

a similar cohort.”

In conclusion, the researchers said,

“Androgenic anabolic steroid users have an increased risk of dying and significantly more hospital admissions than their nonuser peers

Side effects of AAS and their metabolites were highly prevalent Given the high rate of androgenic anabolic steroid abuse, these side effects are of public health concern.”

Now that we have further confirmation from another study on the central harm of anabolic steroid abuse in sports and bodybuilding, it’s important that anyone using or abusing anabolic steroids, who also has high risk factors for cardiovascular disease— such as high LDL cholesterol and low HDL, and most important, family history of cardiovascular disease (mother, father or sibling)— takes

According to a new study in the Journal of Internal Medicine, men who use anabolic steroids may be linked to a higher rate of premature death.

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MD Global Muscle RadioAt the time of writing, we

have launched this next-level podcast with great success

When I discussed this idea with

my team members here at MD, I was presented with a challenge

to bring something new, fresh and innovative to bodybuilding I wanted this to be really special, though So I laid out my best-case scenario of how I wanted it to be

from the outset, then my next

best-case scenario— and the next For the premiere episode, I got it all exactly how I wanted We teamed

up with Pumped Media in the U.K with full use of their podcast studio Best sound, lighting and overall live production from Kris Clarke at

PM We had my epic main ninja,

AJ the MD forum legend, ﬂ y over especially from Norway to be my co-host (he was amazing, as I’d hoped) for my ﬁ rst two guests— seven-time Mr Olympia Phil Heath and seven-time 212 Olympia champ Flex Lewis Both replied

“no problem, Giles” when I asked them to be my ﬁ rst two special guests I was blown away, and here we are now, growing faster and more furious every week This show is diff erent from any other

in the industry— it’s a full two- to three-hour podcast just like the ones you might have seen world podcast leader Joe Rogan do But this is bodybuilding’s own unique version If you haven’t seen or heard it yet, then please check out the video on YouTube and musculardevelopment.com, and the audio downloadable version

on SoundCloud And wait until you hear the stories AJ and I come out with; you won’t believe your eyes and ears

My fellow muscle friends around the world, it is SO great to be back writing this new column for Muscular Development You might remember

my Euro-Muscle Scene column that ran in MD from 2010-2014? Well, I’m back— and I’ve leveled up Now it’s three pages instead of two, and GLOBAL instead of just Euro I’ve been crazy busy since I came back reporting at the Tampa Pro for MD in 2017 My good lady and fellow MD columnist, IFBB pro Rosie “Rascal” Harte, was doing the pro Women’s Physique at that contest (scored ﬁ ft h place) and online editor Ron Harris asked me to assist him with some interviews How could I say no? My happiest times from my 24 years working in bodybuilding media were with MD Since then for Muscular Development I’ve covered two epic Olympias, last year’s Arnold Classic and nearly 40 episodes of mine and Rosie’s “MD Muscle News Weekly” show under my belt— all at the place I feel my happiest and most productive for this industry that I cannot seem to want to ever leave Ti ger has returned, my friends, and he is having a blast

Big Ramy:

What’s Next for Him?Aft er Ramy’s disappointing sixth place at the 2018 Olympia

aft er placing runner-up to Phil Heath the previous year, I

think it came a shock to us all that Ramy was leaving the

Camel Crew at Oxygen Crew in Kuwait I had heard over the

Olympia weekend (whilst I was out there) that there were

some changes possibly ahead for Ramy’s position

as Oxygen’s number uno I hoped he would go

with either super-coaches Patrick Tuor or Neil Hill

Both are very good friends of mine and I knew

Ramy would be in good hands whichever way he

went He’s under the watchful eye of coach Neil

“Yoda” Hill So, what’s next for Ramy?

Aft er hearing Ramy was going to aim for

the New York pro again (he won it in 2013

and 2014), Neil told me: “There’s been a lot

of changes in Ramy’s life recently over the

last number of months, Giles, and I know

that he’s still undecided whether he’s

going to remain in Kuwait or go back to

Egypt, or even go to Dubai.” Neil added

that a key consideration is “making sure

he has stability and a foundation to be

working from as far as a contest prep is

concerned.”

Neil tells me that as of right now, Ramy is training

under him, but his next pro show and where Ramy will

sett le to live is still very much to be decided With Neil

in Florida, could we even see Ramy move to America

to be under Yoda’s full guidance 24/7? Is that what he

maybe needs to come back at the 2019 Olympia and

do what many, many fans believe he can accomplish—

become Mr Olympia? I’m hopeful A remodeled, overhauled

fan favorite Ramy with a more balanced look and totally

shredded is something I could absolutely see in that ﬁ nal

Olympia callout

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February 2019 musculardevelopment.com MD 21

Kamal Elgargni’s 2019 PlansBack at the end of 2018, I traveled down to see

my good friend of 20 years Kamal at his gym, Better

Bodies in the U.K., to find out what his plans were for

the following year I’ll be honest; my smugness levels

were off the charts after I commented to Ron Harris and

Steve Blechman at the Meet the Athletes event before

the Arnold Classic in Ohio last March that that one guy

who sat by himself with no queues of fans or even any

pictures to sign was “a potential winner, guys, trust me

on this.” Both looked at me as if I were high; I was not

Just very well versed on the sheer quality of Kamal’s

physique Even though we had big 212 names like Jose

Raymond and Dave Henry in the same contest, I knew

a “bang on” Kamal could potentially take them all out

like a silent ninja— deadly, in the blink of an eye Yup, I

was right He won the Arnold Classic 212— the very last

to do so now that the Arnold has dropped the 212 class

from the pro categories roster from the Columbus show

Speaking to Kamal, he said confidently: “I’m going

to win the 212 Olympia next year, Giles I’m starting

my prep for that in January.” That’s a nine-month prep,

people Kamal ain’t playin’ here After placing third

at the 2018 Olympia in the 212, many of us had him

a solid second behind seven-time champ Flex Lewis

Also, it’s important to note that Kamal weighed in

205 pounds in Vegas, so he still has 7 pounds before

he reaches the 212 weight limit Many of the others

struggle to make it down Kamal doesn’t have that

issue, so he tells me he’s planning to come in only 2 or

3 pounds heavier with the same level of conditioning

he displayed at the Orleans arena next to the other 212

superstars Past that, he wants to do one more year,

hopefully again as the defending champ and call it a

day at age 48 and retire, like a boss

Phil Heath Coming Back?As my very first guest on MD Global Muscle Radio, I discussed with

seven-time Mr Olympia Phil Heath about what came next for him after Shawn Rhoden took his title away in September 2018 “Phil, are you going to do the 2019 Olympia?” I asked “It’s still 2018 right now, Giles, but let me say this What about an Arnold Classic? What about all of them?” he replied With three Arnolds currently in the Pro League’s hands, Phil clearly stated that the Arnold in 2020

in March in Columbus, Ohio was a strong possibility Also the Arnold in South America and the Arnold in Australia— all for his final swan song as he then drops the mic and strolls off into retirement Phil also hinted at even starting a family at the Sunday seminar the morning after his Olympia loss (“What about a little Gift?” he teased to the fans), so it’s clear that Phil, who turns 40 this year, is thinking of a life after bodybuilding now

Just last summer, I think many of us fans simply assumed that Phil was unstoppable—

and in all likelihood was going to win eight

or even (in his words)

“win 10, then bounce,”

indicating to me anyway that his legacy would

be secured with nothing more to prove So here

we are a few months later with Phil not even hinting at a return to the actual Olympia stage, but to win a show specifically that he tried

to win back in 2009 and

2010 when he lost those two Columbus Arnold Classics to Kai Greene I guess there’s unfinished business, which I can appreciate

Personally and selfishly, I’d like to see Phil come back to the

2019 Olympia at his all-time best with the stomach nice and flat, everything popping and exploding in full 3D like

we always saw pre-2018, and do what Jay Cutler thought he’d never do too back in 2009— regain the Olympia title after losing

it I think Phil is fully capable of doing this, so again we eagerly await

to see whether it’s ding

ding, round two against

Shawn Rhoden in Las Vegas, or it’s scooping up that one major show that he’s still yet to win

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The Best

Version of

Flex Lewis Ever?

Was talking to Flex at the

Superstar Seminar at the Olympia

The night before onstage, as he

held the 212 Olympia winner’s

trophy, he had announced his

retirement from the 212 class

looking his all-time best Going out

on top, but straightaway I wanted

to know if he was ever coming

back, only this time as an open

competitor I’d spoken about this

with Flex the year before, and his

opinion had done a complete 180

2017 was an especially tough year

for Flex; his close friend Dallas

McCarver, who he’d see every day

in his Dragons Lair Gym, tragically

died four weeks out from the

Olympia Then the hurricane hit

Flex’s town It was all so much for

a pre-contest athlete to take, and

around that time Flex hinted to

me that he might never compete

again aft er that sixth straight title

att empt (that he won) Maybe it

was too much to process all at the

same time

2018 saw the return of Flex—

and as stated, an all-time best

212 version of Flex Lewis taking

his seventh straight win But, for

us who know Flex’s physique

perhaps best, we know that the

best version of Flex hasn’t been

at 212 pounds since aft er his ﬁ rst

Olympia win in 2012 Aft er that

initial win, making the 212 limit was

a struggle for Flex and his coach

Neil Hill, so sacriﬁ ces had to be

made Muscle, fullness and overall

impressiveness had to be lost I

said to Flex, “I’ve got a ﬁ gure in my

head, mate, of what I think you’d

be deadly at in the open” (it was

225 pounds) “226 pounds, Giles

… that’s my best look, mate,” Flex

replied I was 1 pound out Damn

A 226-pound Flex Lewis on stage

at the 2020 Arnold for me is an

open Arnold Classic champion

There, I’ve said it It’s in black and

white, guys

Tiger’s Take … First up in this quick-ﬁ re round

of what I think and feel should happen.

HADI CHOOPAN SHOULD

GO OPEN

Hadi Choopan should go open, NOT 212 Why do I say this? I’ll tell you I was one of the few to see Hadi back at the end of 2017

in San Marino, Italy when Hadi jumped into the open class taking second place, beating Brandon Curry (third) and very, very nearly taking out eventual champ Cedric McMillan (who was very much “on” that day) As an open competitor, Hadi is simply next level

He has no weight restrictions, no loss of fullness— and take it from me, he looks simply unbelievable I’ve only seen video and photographs of him as a 212, but for

me he’s nowhere near as impressive when he strolls out looking ready

to explode, as an open I say this with one condition, however This

is only if he can ever get his visa

to the USA If he can, then OK, release the Middle Eastern Beast and let him tear up the Olympia stage and duke it out with the likes of Kamal, Derek Lunsford and Shaun Clarida But as this scenario isn’t likely, I say hold nothing back, unleash full Hadi hell, ﬁ re and brimstone on all those other open competitors at any other pro show around the world Then you will see the very absolute best version of Hadi onstage

TRUNKS FOR CLASSIC GUYS

Trunks not shorts? Classic class I’m talking about here My last time on stage was back in England in 2013 I did Classic

in the amateurs and I got to wear proper posing trunks, not those daft black shorts that look like a throwback from “Pumping Iron” in the ‘70s These classic guys get shredded and let’s face it— the glutes are a body part that really highlight a competitor’s condition So if the Women’s Physique ladies (I guess it’s the female equivalent, right?) can wear normal contest bikinis, then

I think the Classic chaps should be able to wear trunks, not those silly shorts— in my humble opinion

MD GLOBAL

MUSCLE BUZZ

MD GLOBAL

MUSCLE

Trang 26

The abuse of performance-enhancing

drugs (PEDs) has been associated with the

occurrence of serious cardiovascular events

in athletes, including the development of left

ventricular hypertrophy, cardiomyopathy,

arrhythmias, myocardial infarction, heart

failure, hypertension and thrombosis

Androgenic-anabolic steroids (AAS)

disturb serum levels of high-density

lipoprotein (HDL), low-density lipoprotein

(LDL), lipoprotein(a) [Lp(a)], total cholesterol

(TC), triglycerides and homocysteine

Significant reduction of HDL and elevation

of LDL and Lp(a) increases the risk

of atherogenesis (plaque formation), leading

to atheromatosis and coronary heart disease

The elevation of LDL parallels the decrease

of HDL levels. Reduction of HDL, increased

LDL/TC results in atheromatic index distortion

(> 5) and increased risk of acute myocardial

infarction (AMI) Hyperhomocysteinemia

induces endothelial injury and endothelial

dysfunction, increased platelet aggregation at

the site of microvascular injury, leading to the

development of atherosclerosis

The adverse effect on serum lipids and

homocysteine depends on the type of AAS

used, the route of administration, combination

of drugs, dosage and time of abuse However,

studies have shown that the recovery on

serum lipids after AAS cessation is strongly

dependent on duration of the AAS abuse

rather than the dosage

Steroids have been also associated

with arrhythmias (atrial fibrillation,

ventricular fibrillation, and tachycardia)

One of the reasons is electrolyte imbalance

and hypercalcemia in particular, since

it has been well established that under

supraphysiological dosages, AAS increase

electrolytes and mineral absorption (sodium,

calcium, phosphorus, magnesium)

AAS users have been demonstrated to

show larger left ventricular mass, a larger

posterior wall and interventricular septum

thicknesses These changes lead to left

ventricular hypertrophy, cardiomegaly and

AAS abuse and especially androgens may increase blood pressure (BP), since they stimulate the production of aldosterone hormone from kidneys This mineral corticosteroid is responsible for sodium (and water) retention Some AAS also do aromatize, converted to estrogen by the aromatase enzyme Estrogenic activity is linked with water retention and edema

Therefore, a bodybuilder in the off-season, who abuses steroids that aromatize, has greater chances of developing hypertension

However, few AAS that do not aromatize are capable of increasing BP

Flyoxymesterone and trenbolone are among them Both of them suppress the catabolic glucocorticosteroid cortisol (this is the reason for their high anabolic effect) But they also suppress the mineral corticosteroid aldosterone So this is the reason they have zero water retention.Nevertheless, other mechanisms that involve inhibition of the enzyme 11-hydroxylase will eventually lead

to increased BP Kidneys have this specific enzyme, in order to protect them from increased BP from cortisol This enzyme converts cortisol into the inactive cortisone (synthetic form) The reason for that is the fact aldosterone’s receptors are sometimes bound by cortisol, and the problem initiates

The abuse of enhancing drugs (PEDs) has been associated with the occurrence of serious cardiovascular events in athletes.

performance-When inhibition of-11 hydroxylase occurs, another corticosteroid, deoxycorticosterone is synthesized, leading to increased BP

AAS influence the hematological system by two main pathways:

Firstly, by promoting erythropoietin (EPO) synthesis in the kidneys As a result, they stimulate erythropoiesis directly by increasing erythroid colony-forming units in the bone

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February 2019 musculardevelopment.com MD 25

marrow and promoting their differentiation into

erythropoietin-responsive cells

Secondly, by increasing iron absorption in

the small intestine, that becomes substrate

for hemoglobin protein synthesis Increased

hemopoiesis leads to erythrocytosis and

finally polycythemia The latter could become

a risk factor for cardiovascular disease, since

blood viscosity increases dramatically as

hematocrit elevates

AAS also influence platelet aggregation

that results in vascular disease due to

enhanced blood clot formation increasing

the risk of cardiovascular events (myocardial

infarction, thrombotic stroke, cerebrovascular

hemorrhage) AAS prolong bleeding time

and sabotage hemostasis, while INR and

aPTT increase and enhance fibrinolysis This

mechanism is contradictive with the platelets

aggregation effect Bottom line, AAS break

down coagulation processing, but on the

other hand they induce clot formation through

hematocrit elevation and fibrinogen elevation

Stimulants with sympathomimetic,

adrenergic action elevate BP by

vasoconstriction and may exacerbate cardiac

arrhythmias (atrial fibrillation, ventricular

tachycardia) and myocardial ischemia

(vasospasm), resulting in severe or even fatal

cardiovascular complications (heart attack,

cardiac arrest) Moreover, studies have shown

that stimulants such as clenbuterol HCL have

a direct cardiotoxic effect on the myocardium

tissue with necrotic scars

The abuse of CNS stimulants such

as amphetamines, ephedrine alkaloids,

methylxanthines (caffeine) and

beta2-agonists (clenbuterol, salbutamol) contribute

to left ventricular hypertrophy, due to

systemic hypertension Furthermore, their

positive inotropic effect on the cardiac

muscle increases the risk of cerebrovascular

hemorrhage

George Touliatos, MD is an author, lecturer, champion competitive bodybuilder and expert in medical prevention regarding PED use in sports Dr Touliatos specializes in medical biopathology and is the medical associate of Orthobiotiki.gr and Medihall.gr, Age Management and Preventive Clinics in Athens, Greece He is the author of four Greek books on bodybuilding, has extensively developed articles for www

anabolic.org and is the medical associate for the book Anabolics, 11th

Edition (2017) Dr Touliatos has been a columnist for the Greek editions

of MuscleMag and Muscular Development magazines, and has participated in several seminars across Greece and Cyprus, making numerous TV and radio appearances, doing interviews in print and online His personal website is www.gtoul.com

Most Frequent Causes of

Cardiovascular Mortality

in Bodybuilders

1 Heart arrhythmia (ventricular

tachycardia) from CNS stimulants

abuse, or hyperkalemia (elevated serum

potassium) due to spirolactone abuse

2 AMI as a result of poor atheromatic

profile, coronary vasoconstriction due to

CNS stimulants abuse

3 Hemorrhagic cerebral stroke due

to aneurysm rupture as a result of

increased systolic blood pressure from

CNS stimulants abuse

3 Chronic heart failure, as a result of

left ventricular hypertrophy, mostly from

somatotropin-somatomedin C abuse.

AAS users have been demonstrated to show larger left ventricular mass, a larger posterior wall and interventricular septum thicknesses These changes lead to left ventricular hypertrophy, cardiomegaly and increase the risk of chronic heart failure, hypertension and arrhythmias.

Somatropin (hGH), with prolonged abuse,

permanently increases the size of internal organs, through IGF-1 effect in tissues Effect

on myocardial growth is evident, leading to cardiomegaly, increased rate of cardiovascular disease and progressive heart failure (RIP Greg Kovacs, 2013) The enlarged heart muscle has greater oxygen demands, which under certain circumstances can lead to ischemic events

The excess of GH/IGF-1 causes a specific derangement of cardiomyocytes, leading to abnormalities in cardiac muscle structure and function, inducing a specific cardiomyopathy

This is characterized by concentric cardiac hypertrophy, diastolic dysfunction and

eventually impaired systolic function, leading to heart failure The coexistence of hypertension and diabetes may further aggravate cardiomyopathy

Recombinant human erythropoietin (rEPO) induces erythropoiesis through

stimulation of EPO release from the kidneys, increased activity of red bone marrow and iron incorporation into the red cells Erythrocythemia enhances hyperviscosity and increases the risk for thrombotic complications such as myocardial infarction, pulmonary embolism and cerebrovascular stroke Another possible pathogenetic mechanism for the adverse cardiovascular effects of rEPO’s abuse is the increased BP due to erythrocythemia

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5 Ways to Make a Smaller Waist

or How to Create That X-Frame

1 Hormones and Body Fat

Hormones can play a huge part in where your body fat

is stored, so they impact the shape of someone’s body

Men tend to store more fat around the midsection, and also

visceral fat around the organs This is tied to the primary

male hormone, testosterone Once a guy starts dropping fat

for a competition, of course his waist will look smaller With

women it’s a little more complex If a woman is

estrogen-dominant her waist will be small, carrying most of her fat

around the butt and thighs A

testosterone/progesterone-dominant woman could be more blocky around the waist,

with stubborn abdominal fat

When taking testosterone, I believe it can have a

negative impact on the waistline for some people, more so

a woman with prolonged use Not only will it be increasing

muscle mass around the core, but it could also be the

extra unhealthy internal fat and inflammation causing that

undesired shape

2 release, stretcHing, massage

How many times have you seen someone start with a

small waist and great shape, and over the years they just

seem to get worse? Especially as someone ages, the waist can

disappear I believe this is due to lack of stretching and release

work It happened to me I lost an inch in height, and my

waist looked so blocky It took me a whole year of stretch and

massage to regain that length in my torso Compression of the

spine was a factor too, as in shifting too much weight on the

free-bar squat The best self-treatment for a smaller waist is

to use trigger point massage balls around the entire core area,

and hang daily from the chin-up bar.

3 exercise selection

I mentioned squats Maybe exercise selection doesn’t

impact your waist, but I found exercises that were big

compound movements were massively negative for my

shape Maybe this is because I have such a tiny frame,

I’m not designed for squatting 120kg when I weigh 50kg

wet through Try more isolation, or machine work I know, I

know, it doesn’t sound hardcore But you decide what’s the

most important thing to focus on.

4 Digestion/inflammation

This one is a biggie!!! You might just be having gut issues

My waist went from a 23 inches to 29 inches within hours after

eating inflammatory foods Choose your foods wisely for your

carb-up peak week; keep things moving through The only

thing I found to really fix this issue was intermittent fasting

Please DM me at my Instagram if you’re having troubles.

5 genetics

Some of us just have that X-frame through genetics Look at current Ms Olympia, Shanique Grant She will never have to worry about having a thick waist Even if she gained 2-3 inches, her waist would still look tiny The only thing we can do with a genetically thick waist is to gain more muscle everywhere else— quad sweep, lats and shoulders But train smart; don’t just get bigger and end up a bigger version of the blocky shape you already had.

Once a guy starts dropping fat for a competition, of course his waist will look smaller With women it’s a little more complex.

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Faceboook: Rosie “rascal” HarteInstagram: @rosie1rascalTwitter: @RosannaHarterosie-rascal.com

This is such a taboo subject— no one dares

talk about it openly Very few female athletes

feel safe enough to talk about this because of

ignorant people that might judge, but it’s so

important How do we learn, if we don’t open up

discussions? And how can we be annoyed at

ignorant non-bodybuilders, if we are ignorant

and misinformed ourselves?

Steroid use is absolutely happening

throughout most, if not all female sports ut

let’s talk bodybuilding, and not just freaky

female bodybuilders, but also those cute little

Bikini dolls Steroids are present

So, what’s the issue? The issue is there

isn’t enough research, knowledge or support

for these women who want to experiment with

performance-enhancing drugs (PEDs) There

are way too many male coaches, working

with women, who apply the same rules they

use with their male clients, but just in half

measures What is the outcome? Way too

many women fucking themselves up because

they just didn’t know any better

Incorrect, or even correct use of steroids with

women is basically taking part in sports-based,

gender transformation Consider this: on

average, a man produces around 10 milligrams

of testosterone a day On average, a newbie

female bodybuilder takes 10 milligrams of

Anavar a day

What could possibly go wrong? Hair loss,

increased facial and body hair, deepening of

the voice (which is permanent), coarse skin,

increased size of female genitalia, behavioral

and personality changes Depending on the

seriousness of each side effect, many of these

are irreversible If a woman stops her steroid

cycle, she can stop any worsening of side

effects right then and there, but to fully reverse

the issues is a different story

Make an InforMed decIsIon

So in no way am I about to promote the use

of anabolic steroids or any other PEDs I’m not

going to recommend a way of doing it But the

reality is people want to experiment, and they

will no matter what My goal here is to ask

some questions, leave the reader to consider

some of my points, and allow them to make an

informed decision if and when they decide to

use steroids

Firstly, any woman about to engage in

PEDs needs to understand that with increased

strength, performance and positive results

comes the negatives and the side effects You

have to realize this, and make an educated

decision about what you are willing to

accept— the positive to negative ratio If you’re

getting to the Olympia, winning pro shows,

having an incredible career and only suffering

with a little facial hair, maybe you can deal

with this It’s worth it

When men take steroids, they want the increased level of testosterone to stay stable,

so they take two to three shots throughout the week If the half-life is seven days, they don’t allow this to peak and trough A woman would need the exact opposite Problems arise for women more when the duration of increased testosterone is prolonged, rather than the initial increase itself So would it be a good idea for women to do a six-week course of an injectable, with only three shots in total? Or make sure Anavar is in one daily dose, instead

of spreading throughout the day Anavar has a half-life of three to four hours

Female Steroid Use – Let’s Talk!

If you don’t mind going from Jackie

to Jack within a year, then go for it

But if the goal is to be the best builder you can be, but with the least amount of negative side effects, then it’s time to get smart.

body-This doesn’t mean the dose isn’t important

in contributing to androgenic side effects— of course it is It’s said that a beginner’s cycle should be anywhere from 1-3 milligrams of testosterone per kg of bodyweight Of course

we see far more extreme doses than this, but above a certain level the benefits are so minimal, compared to the potential side effects

In fact, you often see women using “safe”

steroids (or so they’re told) like Anavar, so they push the boundaries with the dosing, having devastating effects It could be argued that 50 milligrams of testosterone each week would be less harmful than 30-50 milligrams of Anavar a day Giving great anabolic affects, but with less androgenic side effects Girls, I’m not saying to take Tren!

The reason drugs like Primobolan and Anavar are classed as being safer is because they’re a DHT derivative, instead of testosterone So they’re less likely to bind to peripheral tissue such as skin, scalp and hair

So, back to duration The length of time a woman is on steroids plays a huge role in the possibility of side effects The problem here is the longer you stay on, the better the progress. This is where the excitement for gains can leave us making poor decisions What if we were to cycle the steroids? Three weeks on, training intense and progressive. Followed by two to three weeks off, using a recovery style of training. If this were me, I’d implement the use of some clenbuterol in that three weeks off, which has great anabolic properties for women too, but minus the androgenic effects

Doing three weeks on its own of any cycle

is fairly pointless, but what if you did a 12-16 week cycle, of which only six to nine weeks were on Anavar? Could this create the ultimate protocol for maximum gains, with minimum side effects?

There are another two compounds I’d like

to mention— Turinabol and nandrolone Turinabol, when combined with Anavar,

is an incredible little beast 10 milligrams

of Anavar with 10 milligrams of Turinabol equals 30 milligrams of Anavar in anabolic results— but only 20 milligrams of anavar in the androgen risk factors.

As for nandrolone, this one gets a bad rap because of its feminizing qualities for men

It can often lead to things like gynecomastia But the very reason it’s problematic for men could be the same reason it’s a good choice for women It could actually minimize the masculinizing effects, while still producing great changes to the physique

So to wrap this up, be aware of what you’re getting into If you don’t mind going from Jackie

to Jack within a year, then go for it But if the goal is to be the best bodybuilder you can be, but with the least amount of negative side effects, then it’s time to get smart Don’t rush things; think long term

Go to www.rosie-rascal.com for information about healthy competing, safe supplementation and how to rebound after a hard prep season.

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There is an ongoing debate between the

beneﬁ ts of supplementing with whey protein

concentrate (WPC) versus whey protein isolate

(WPI) There are many opinions but what is

technically correct is not always realistically

true Protein manufacturers have relied on the

misunderstanding of these two proteins to

improve margins at the consumer’s expense

As the supplement industry moves toward

more transparent labels, unfortunately, the

protein segment is lagging far behind Don’t be

scammed; know the whey protein facts

So let’s start with the basics Both WPC and

WPI are byproducts of cheese manufacturing

When rennet is added to milk it causes it to

curdle, resulting in two products: cheese and

liquid whey The liquid whey is then dried to a

powder called sweet whey, which is between

11 percent and 14 percent protein The balance

is made up of fat, lactose, cholesterol and

moisture To make sweet whey beneﬁ cial as

a protein supplement, it undergoes additional

ﬁ ltration processes to remove the undesirable

components and raise the protein value The

results are WPC and WPI, the two most popular

protein sources on the market

The common understanding is that WPI

is ﬁ ltered to 90 percent protein value and

WPC is ﬁ ltered to 80 percent protein value

WPI contains about 10 percent higher protein

value, is more expensive and in return gives

you a cleaner protein with less fat, lactose and

cholesterol If you want the cleanest protein

source or if you are lactose intolerant, then

WPI is your choice If you are not worried

about lactose and some extra fat and carbs,

then WPC might be a more economical

choice WPC also contains a higher level of

immunoglobulins as an added plus

But the choice is not that simple— there

is a catch WPI is straightforward; the USDA

requires it to contain a minimum of 90 percent

protein value so you always know you’re

gett ing a high-quality protein But not so with

WPC, for which USDA allows a wide range of

protein value, from a low of 25 percent up to

89.9 percent Unfortunately, the quality of a

WPC used in the product is rarely disclosed on

the label so you have no clue of the quality of

the ﬁ nished product

Whey Isolate vs Concentrate –

Fact Versus Fiction

By Mark Glazier

Protein manufacturers oft en blend two to three ty pes of whey concentrates together

to lower the cost For example, WPC80 (80%

protein) is oft en blended with cheap, low-grade WPC34 (34% protein) or other lower quality WPCs, without disclosing it on the label Even though multiple WPCs are in the product,

by regulation, the label only has to declare

“whey protein concentrate” as the ingredient

As these lower-grade proteins are added to a product, the protein value drops and your gains disappear

Protein powders on store shelves range from 40 percent protein value up to 90 percent

So, my take-home message is just because the label claims it’s high quality , doesn’t mean that it is WPC can be great or it can

be crap— so buyer beware and do a litt le research Some brands are transparent and disclose the WPC grade on the label, which is admirable If disclosed, look for WPC80 only If not disclosed, it still might be a good product— you’ll just have to do a litt le work to ﬁ gure it out The easiest way is to do a quick protein ratio calculation, which will tell you the overall protein value To do this, divide the protein per serving in grams, by the total serving size in grams For more info, check out my column from

a couple months back on this topic

Not all proteins are created equal, so don’t

be fooled by marketing hype Do your research, because in the end, the small amount of eff ort spent evaluating a supplement can translate to big gains in the gym

Mark Glazier is a supplement guru who has dedicated the last 25 years to studying and developing sports supplements as

a formulator, manufacturer and brand owner As CEO and founder of NutraBio Labs, Glazier has been at the forefront of honest supplementation and started the full label transparency movement 18 years ago He has built a reputation as a consumer advocate exposing supplement scams and outright lies that have plagued the industry for decades Glazier takes a no-bull approach to supplements, revealing how to really get the most out of every ingredient that you put into your body to ensure that you are making real muscle gains and cutt ing out the crap that doesn’t work.

NOT ALL PROTEINS ARE CREATED EQUAL, SO DON’T BE FOOLED BY KETING HYPE DO YOUR RESEARCH, BECAUSE IN THE END, THE SMALL AMOUNT OF EFFORT SPENT EVALUATING A SUPPLEMENT CAN TRANS- LATE TO BIG GAINS IN THE GYM.

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workouts with ease It’s able to achieve this because

it’s formulated with a potent array of amino acids

combined with an all-inclusive stimulant complex

designed specifically for athletes Compare it to any

pre-workout on the market and they just can’t compete

Intra Blast is the most advanced intra-workout amino acid

product ever created Every ingredient has an incredible dose

to help accelerate your recovery and fuel your performance Compare to any competitor on the market and you’ll see they fall short in some area of their formulation We recognized this

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Long Exercise Sessions

INCREASE GHGrowth hormone is important for growth during

childhood, but it also has major eff ects on protein, fat and carbohydrate metabolism in adults Exercise

is an eff ective fat burner— if you do enough of it For example, the National Weight Control Registry

is a database that tracks people who have lost a minimum of 30 pounds and kept the weight off for

at least one year The majority of these “successful losers” exercise for at least 60 minutes a day

Growth hormone is a powerful fat mobilizer and may be an important reason why people lose weight during prolonged exercise Researchers from the University of North Carolina at Greensboro found that growth hormone levels increased during aerobic exercise in direct proportion to the duration of the workout Growth hormone levels increased progressively with 30, 60 and 120 minutes of exercise This study shows the wisdom

Performing exercises on unstable surfaces is popular in many gyms

and health clubs across the country The rationale is that instability forces

muscles in the lower body and trunk to stabilize the spine during

whole-body exercises, such as squats and overhead presses Researchers from

Appalachian State University in North Carolina, led by Jeff rey McBride,

determined that muscle activation in the lower body was up to 45 percent

less during isometric squats on unstable surfaces than on stable surfaces

(i.e., normal squats) The researchers measured muscle activation with

electromyography (EMG), which gauges the electrical activity in muscles

when they’re activated by the nervous system Muscle tension is critical

for building mass and strength While exercising on unstable surfaces

helps develop core muscle stability , it doesn’t create enough tension

to promote optimal training gains in bodybuilders or power athletes

While athletes may include some instability training in their programs,

it shouldn’t be the primary means of gaining strength and muscle mass

(Journal Strength Conditioning Research, 20:915-918)

EXPLOSIVE LIFTING

Burns More CaloriesLift ing explosively, even when using heavy

weights, trains the nervous system to activate muscles quickly and promotes strength and power

It also burns more calories than training slowly A Ball State University study, led by Scott Mezzett i, showed that explosive squat machine training burned about 12 percent more calories than training more slowly The researchers concluded that combining explosive weight training with moderate-intensity exercise could increase metabolic rate and promote weight loss Combine explosive lift ing with high-intensity weight training for rapid increases in ﬁ tness and accelerated weight loss Explosive weight training “turns on the nervous system,” which increases power and the capacity

to accelerate weights quickly (Medicine Science Sports Exercise, 39: 1291-1301)

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exercise EAA PURE contains the purest amino acids your body needs in an ideal ratio It mixes easily into water for

a fast way to hydrate and replenish your muscles Coconut water and AstraGin gives EAA PURE superior hydration and absorption properties to help improve training endurance and deliver nutrients to the muscle.

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32 MD musculardevelopment.com February 2019

CUTTING-EDGE RESEARCH

Fat Loss

Inject GH in Muscle for Greatest Fat LossGrowth hormone (GH) is a proven fat fighter, but it is extremely expensive A German study

found that injecting GH in the muscle (im) rather than subcutaneously (sc) produced higher blood levels of the hormone and for a longer time Researchers injected high and low doses of GH (0.033mg/kg sc, 0.083mg/kg sc) under the skin and a low dose (0.033mg/kg im) into the muscle

of 10 women and 10 men Blood GH levels were the same in the high-dose sc and low-dose im Men achieved higher blood levels of GH than women After injection, GH levels rose in men and women, but were suppressed for up to 30 hours later This may explain why GH seems to build muscle and cut fat better in men than women Injecting GH directly in a muscle might provide better effects than injecting it under the skin (European Journal Endocrinology, 156:647-653)

AtkIns DIeter Two-thirds of Americans are overweight or obese and about 20 percent are Flunks Breathalyzer test

actively following weight-loss diets People lose weight fastest– at least in the short-run– on high-protein, low-carbohydrate diets This diet strategy could land you in the pokey Swedish researchers reported the case of a 59-year-old man following the Atkins diet who couldn’t start his car that was equipped with

an alcohol ignition interlock device, because it determined he was legally drunk Low-carb diets increase blood ketones formed by the incomplete breakdown of fats Acetone, one type of ketone, can be broken down in the liver to form alcohol

by an enzyme called alcohol dehydrogenase and it can cause a false-positive blood alcohol test It turns out the man was a nondrinker Many employees are routinely tested for alcohol use, particularly those involving safety-sensitive work such as bus drivers and airline pilots People on low-carb, high-protein weight-loss diets may be falsely accused of drinking and driving (International Journal Obesity, 31:559-561)

Gut FAt Promotes

Inflammation and

DiseaseAbdominal fat can kill you! Until

recently, scientists thought of fat cells

(adipose tissue) as inert energy storage

depots Losing weight was a simple

matter of consuming less energy in the

diet than is expended through resting

and exercise metabolism Breakthroughs

in biochemistry have changed that

Now we know adipose is an important

hormone-secreting organ Fat

communicates with the brain to control

appetite and metabolic rate Researchers

from the Washington University School

of Medicine in St Louis found that

abdominal fat cells secrete inflammatory

proteins that have destructive effects on

blood vessels and other cells of the body

These chemicals are implicated in the

development of coronary artery disease

and the metabolic syndrome— a group

of symptoms that include high blood

pressure, high blood fats, abdominal

fat deposition, insulin resistance,

inflammation and blood-clotting

abnormalities Scientists recognize

cellular inflammation is an important

marker of declining metabolic health

(Diabetes, published online)

Brown Fat’s Role in Obesity

The body contains white fat, which stores energy, and brown fat (BAT), which produces heat BAT is extremely important in hibernating animals because it keeps them warm during months of inactivity It also helps human infants maintain temperature in vital organs Until recently, most scientists thought that BAT was an insignificant source of caloric consumption in adult humans and had no effect on obesity A medical device called PET changed that A PET scan involves infusing the body with radioactive sugar, which is used as fuel in areas of high metabolism The PET scan detects the increased uptake of the radioactive fuel PET scans reveal that BAT is very active in adult humans and may account for individual differences in body fat levels Brown fat helps humans adapt to the cold and accounts for as much as 10 percent of the fat mass in people living in cold climates, such as northern Finland It also increases energy expenditure following overeating, which helps people maintain a stable weight Now that we know that BAT is important in adult humans, scientists can develop drugs to increase its activity, which will help people lose weight (American Journal Physiology Endocrinology Metabolism, published online)

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Trang 36

is called the silent killer because it rarely has any symptoms, yet leads

to heart attack, stroke, diabetes, blindness and kidney disease African-Americans have a high incidence of hypertension, which disproportionately increases their risk of these diseases Unless they go to the doctor, chances are they don’t know if they have high blood pressure, which can be a death sentence Researchers from the Texas Southwestern Medical Center found that a program involving barbers measuring blood pressure in their shops lowered their African-American customers’ systolic and diastolic pressures by 16 and 9 millimeters

of mercury in eight months Systolic pressure is the higher number, while diastolic is the lower number The men were given information on how they could lower their blood pressure (e.g., diet, drugs, exercise) The scientists concluded that African-American-owned barbershops could be important places for detecting and promoting treatment for high blood pressure in African-American men (Hypertension, 49:1040)

strong Legs

prevent Knee arthritisOsteoarthritis is a painful joint disease that

destroys cartilage and affects its capacity to cushion,

protect and maintain joint lubrication Cartilage covers

and protects the bones in major joints such as the

knees Many bodybuilders develop arthritis in their

knee joints as they age Mayo Clinic researchers—

in a 30-month study— found that strong, balanced

leg muscles can prevent knee pain and arthritis

They studied 265 men and women who had knee

arthritis and found it was less in people who had

larger, stronger thigh muscles Weak muscles cause

instability and poor tracking of the kneecap, which

stresses the cartilage and triggers arthritis and pain

in the knee Many young bodybuilders use improper

form during squats and knee extensions, which can

damage sensitive cartilage in the knee and set the

stage for arthritis Also, many use too much weight

when learning these lifts, so they cheat during the

exercise and never develop strong muscles that will

allow them to squat large weights without damaging

the knees (Paper presented at the American College of

Rheumatology Annual Meeting)

Men Don’t LiKe to

go to tHe DoCtorLife expectancy in the United States is

dropping, thanks in part to rising suicide and drug overdose rates, according to reports from the Centers for Disease Control and Prevention (CDC) Americans can expect to live just over 78 years and six months, on average Women continue to outlive men, and one reason for the gender difference in life expectancy is that men are reluctant to visit physicians and don’t go until they are very ill Because they go to the doctor less often, men are less likely to receive information about preventive medicine that might reduce the risk of heart attack, stroke, cancer, high blood pressure and diabetes A survey of men by the American Academy

of Family Physicians showed that 92 percent of men wait several days after becoming ill to determine if they will get better on their own Thirty percent said they would wait until they were deathly ill before they saw a doctor About 80 percent of men rated their health good to excellent and saw no reason to see

a physician However, the men spent 18 hours per week watching television and less than five hours exercising or being physically active The influence

of a spouse or significant other was important in getting men to the doctor

More than 80 percent followed the physician’s advice when they made it to the office Medical checkups keep men from becoming seriously ill and help provide information about blood pressure and blood sugar regulation that can have long-term effects on health (WebMD)

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CUTTING-EDGE

Nutrition By Steve Blechman and Tom Fahey, E.D.

Nobody would classify beef jerky as haute cuisine This humble food has always been associated with trailer trash and cashier counters

at country gas stations Scientists from the E.M “Manny” Rosenthal Meat Science and Technology Center at Texas A&M University are trying to turn beef jerky into a gourmet food Most beef jerky is made from ground-up beef “Aggie” jerky resembles shredded beef served

in Mexican restaurants: strips are pulled from the meat rather than ground and molded into jerky strips The strips are soaked in a secret sauce for a week, peppered, hickory-smoked for three days and then dried for 12 days Aggie is up against stiff competition from other gourmet jerky makers For example, Caveman Chicken Jerky is made with all-natural, cage-free chicken and seasoned with cayenne pepper, garlic and paprika.These gourmet products will move jerky from the poolroom to the dining room Except for the salt, jerky is a great snack for people following low-carbohydrate diets (The New York Ti mes)

BEEF JERKY

MOVES UPTOWN

Burgers Save the BuffaloBuff alo were once so numerous on the Great Plains that they looked like blades of grass blowing in the wind Scientists estimated that

60 million buff alo roamed the plains in 1800 Wanton slaughter of the animals as part of the fur trade by Native Americans and buff alo hunters like Wild Bill Hickock, Buff alo Bill Cody, Wyatt Earp and Pat Garrett and by railroad workers for food almost drove the animals to extinction by 1880 A few buff alo survived in Yellowstone Park and

on private land Curiously, the buff alo are back, because Americans have acquired a taste for buff alo steaks and burgers Health experts praise buff alo meat because it is lower in fat than beef and contains

because the animal is once again thriving Buff alo number more than 500,000, with herd sizes increasing because of the popularity of the meat Ironically, the buff alo are back because people want to eat them Buff alo meat is a good protein for bodybuilders because it is low in fat and high in protein Buff alo meat tastes best when cooked medium rare (The New York Ti mes)

People oft en give up coff ee when they’re trying to live

healthier lifesty les This is a mistake because most studies

show that coff ee promotes health Coff ee stimulates the

central nervous system, which improves thought processes,

boosts mood and prevents drowsiness It reduces the risk of

ty pe 2 diabetes, Parkinson’s disease and gallstones, but also

promotes insomnia, heartburn and speeds heart rate Coff ee is

also good for the liver In a study of more than 125,000 patients,

researchers from the Kaiser Permanente Medical Care Program

in Oakland, California, found that people who drank the most

coff ee were least likely to get alcoholic cirrhosis Coff ee drinkers

also had lower blood levels of transaminase enzymes, which

are markers of liver damage Bodybuilders who use

oral anabolic steroids have an increased risk of liver

problems, so coff ee drinking could provide

some protective eff ects (Archives Internal

Medicine, 166: 2404; Archives Internal

Medicine, 166: 1190-1195)

Against Liver Disease

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CUTTING-EDGE RESEARCH Supplements

Arachidonic acid (AA) is an omega-6 fatty acid found in

abundance in cell membranes and the brain It makes up

substantial parts of red and white blood cells, skeletal muscle,

the heart and liver The body gets AA predominantly from

animal products in the diet, but can also synthesize it from fatty

acids such as linoleic acid Excessive intake of AA is linked to

metabolic syndrome, diabetes, blood clotting, heart disease,

arthritis and inflammation British Nutrition researcher Philip

Calder concluded that AA has been given a bad reputation

and that intakes of as much as 1.5 grams per day are probably

harmless AA is found naturally in breast milk and is essential

for nervous system development Infant formulas containing AA

promote growth, development and immunity Omega-3 (found in

fish oil and linoleic acid) and omega-6 fatty acids (e.g., AA) are

both nutritionally essential Consuming excessive amounts of

arachidonic acid compared to omega-3 fatty acids can increase

inflammation and might promote coronary artery disease

(British Journal Nutrition, 98: 451-453)

Intense exercise turns on anabolic and catabolic processes that build and break down tissues Training stimulates protein synthesis to build and strengthen muscles Hormones, such as testosterone, growth hormone and IGF-1, promote these anabolic effects Training also increases tissue breakdown, which is necessary for tissue repair and occurs as a consequence of elevated metabolism and tissue stress Corticosteroid hormones are the major players in post-exercise catabolic tissue breakdown They are important for health and recovery, but excessive amounts will slow your progress and can suppress the immune system Muscle growth occurs when anabolic processes exceed catabolic processes Brazilian researchers, in a study on rats, found that creatine supplementation reduced the catabolic effects of high levels of corticosteroids They injected the corticosteroid dexamethasone to simulate catabolic overload, which caused muscle atrophy (shrinkage) and decreased exercise capacity Creatine reduced the destructive effects of dexamethasone by limiting the decreases in muscle size and physical fitness Creatine supplements may reduce catabolic breakdown normally triggered by corticosteroids (Journal Applied Physiology, 102:698-703)

Creatine monohydrate and whey protein are proven

supplements for increasing muscle mass Australian

researchers found that creatine and whey protein— by

themselves or taken together— increased contractile

proteins, lean mass and muscle strength (one-repetition

maximum lifts) compared to a supplement containing only

carbohydrate Combining whey with creatine was only

marginally more effective than either supplement taken

alone Most gains in strength and mass were attributed

to training, but the supplements were definitely effective

A good strategy for maximizing training gains and

promoting recovery is to take a whey protein shake with a

teaspoon of creatine immediately after training (Medicine

Science Sports Exercise, 39:298-307)

Creatine PluS Whey Protein

increases Strength and Muscle Mass

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