IT training muscular development TruePDF march 2019

Its high biological value and advanced full-spectrum amino acid matrix supports muscle recovery and growth, and supports muscle protein synthesis.. 82 MD musculardevelopment.com March

Trang 1

USCULAR EVELOPMENT

Get Ripped in 30 Days!

Classic Bodybuilding Athlete On the Rise! George Peterson III

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

When the Classic Physique division was introduced three years ago, its exact definition and standards were unclear Fans, athletes and industry insiders all chimed in with their own personal theories as to what they felt should

be the ideal criteria As time went on,

it became apparent that there was

no one catch-all mold within which the physiques had to conform Once

in a while, a bodybuilder comes along with a complete package that delivers the best of both worlds, paying homage to classic bodybuilding with an impressive V-taper and a streamlined, aesthetic physique

Enter George Peterson III of Long Island, New York, who is

on the cover of this month’s MD

Peterson, nicknamed “Da Bull” for his physical style on the court back

in his basketball days, had given

up on competing after climbing to the national level as a heavyweight bodybuilder Disappointed with his placings and unhappy with what

he felt was a bloated, shapeless body he’d created, he was inspired

to reinvent himself once Classic Physique was introduced Though skeptics initially dismissed him as

a “failed bodybuilder” trying to cash

in on the popularity of the fresh new division, a streamlined Peterson went

on to quickly become one of the best, and has now been third place two years in a row at the Olympia

With one of the best backs today regardless of division, George has one of the most exaggerated V-tapers you will ever see, with mega-wide shoulders tapering down to a waist

you’d expect to see on a 100-pound Bikini girl In “Classic Bull” on page

82, you’ll learn how George got into training to be like his idol Bruce Lee, how he found being a heavyweight bodybuilder went against his own personal ideals, and how this Redcon1 athlete is determined to move up the ranks this September in Las Vegas

Spring and summer are when we like to be lean and show off some definition and veins, so we tighten

up our diets by cutting back on junk, lowering the carbs and hitting cardio nearly every day When the warm weather cools down and the sun sets ever sooner by the day,

we suddenly flip the switch to the

“off-season,” which happens to be the favorite time of year for many

a meathead Dietary restrictions

go out the window, as does cardio for many If you got a little mushy over the winter months with a bit

of muffin top or chipmunk cheeks, MD’s Ron Harris has a complete training and diet plan to clean things

up in “Spring Training – Ride Out the Gains, Kick-start the Cuts” on page 64

Serious, hardcore lifters are always researching and experimenting with new and more effective ways to stimulate muscle growth for better results “Shock and Awe! 12 Techniques Guaranteed to Get You Growing Now” on page 72 has some nasty techniques to blow

up the intensity of your workouts Applied tactically when needed, they can definitely aid you in your quest to

be a bigger and better you

When Alexis Rivera stood next

ClassiC BodyBuilding

on the Rise

Trang 11

Publisher Steve Blechman

editor-in-Chief

exeCutive editor angela t Frizalone

Creative direCtor alan Dittrich Jr.

Managing editor alan golnick

senior sCienCe editor michael J ruDolph, ph.D Contributing editors thomaS Fahey, eD.D.

online editor ron harriS

www.musculardevelopment.com

Contributing JorDan Blechman

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 intended for publication, and muScular Development reserves the right to edit and/or comment periodical postage paid at Setauket, n.y

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USCULAR EVELOPMENT

March 2019 musculardevelopment.com MD65

64 MD musculardevelopment.com March 2019

BY RON HARRIS • PHOTOGRAPHY BY GREGORY JAMES

ONE EXTREME TO ANOTHER

It should be common knowledge that our bodies don’t particularly like being forced to extremes Yet

that’s what most of us subject them to twice a year, every year Spring and summer are when we like to be

lean and show off some deﬁ nition and veins, so we tighten up our diets by cutt ing back on junk, lowering

calorie-laden corridor between Thanksgiving and New Year’s Day when anything goes: cake, pastries,

cookies, pizza, ice cream, fried foods, alcohol and anything else packed with sugar, saturated fat, and white

ﬂ our we feel the desire to stuff down our greedy gullets No big deal, bro, it’s all contributing to gains! This

festival of heavy lift ing and eating ty pically continues until the spring thaw or perhaps a few weeks later,

when the pendulum swings all the way back to a cutt ing phase and you’re back on what’s essentially

a contest diet, whether you compete or not It doesn’t have to be this way Even most competitive

bodybuilders don’t jump right from the off -season into prep There is a transition phase where they

Ride Out the Gains,

Kick-start the CutsRide Out the Gains,

12 TECHNIQUES GUARANTEED TO GET YOU GROWING NOW

PHOTOGRAPHY BY GREGORY JAMES

Oh no, not another one of these articles about the same not, loyal MD readers Training is my obsession, and I am forever researching and experimenting with new and more eff ective ways

to stimulate muscle growth With that in mind, here are my favorites

you’re familiar with, but I promise many of these will be fresh and new to you Start trying them out immediately and I’m conﬁ dent you will see results!

By Ron Harris • Photography by Jason Breeze

When the Classic Physique division was introduced in 2016, guidelines and judging criteria

were set down Still, we all had our own preconceived notions of what did and did not constitute

a “classic” physique Some of the new pros ﬁ t our deﬁ nitions; others fell far away For me, New

York’s George Peterson III, who earned his pro card that initial year of the division at the NPC

Nationals, was a straight-up bodybuilder who just happened to have a very small waist I

mean jeez, the guy had a back like Ronnie Coleman’s, for God’s sake With his extreme muscle

thickness and densi﬚ , I believed he was more suited to compete with a li﬙ le more mass as a 212

pro Now, aﬅ er two very successful seasons as a Classic Physique pro, Peterson has proved his

Even this crus﬚ old cynic has ﬁ nally come around to the George Peterson III bandwagon He

working toward the Olympia title.

GEORGE PETERSON III AKA ‘DA BULL’

PROVES THERE ARE MANY CLASSIC LOOKS

A former Hooters waitress in her native

Florida, this stunning Polish-Filipina found Bikini

competition while att aining her degree to become a

registered nurse Aft er winning the NPC Nationals

overall title in 2013, Janet skyrocketed to fame

as an IFBB Bikini pro almost immediately In her

at the Bikini Olympia, a feat she duplicated again

her captivating beauty to match her well-toned,

athletic body She proudly represents GAT™

Sport as she trains now to capture her ﬁ rst Arnold

of GAT™ Sport The products are manufactured

with the most demanding quality control, so I

always know I am gett ing the very best That’s

why I feel conﬁ dent relying on them as I train for

t he upcoming Arnold Bikini International I was

the runner-up last year, and with the help of GAT

Sport™, I hope to get the title this time!”

Favorite Body Part to Train: Glutes

Least Favorite to Train: Calves

Children: Daughter, Briley

IG: @janetlayug

Coaching Site: www.bikinijanet.com

Pro Bikini Contest History

2014 Batt le on the Beach Winner

2014 Pitt sburgh Pro Fourth Place

2014 Arnold Bikini International Eighth Place

2014 Bikini Olympia Second Place

2015 Arnold Bikini International Third Place

2015 Arnold Classic Australia Winner

2015 Prague Pro Winner

2015 New Zealand Pro Winner

2015 Korean Grand Prix Winner

2016 Arnold Classic Australia Second Place

2016 Fort Lauderdale Cup Second Place

2016 Bikini Olympia Sixth Place

2017 Arnold Bikini International Fourth Place

2017 Arnold Classic Australia Third Place

2017 Asian Grand Prix Second Place

2017 Tampa Pro Fourth Place

2018 Arnold Bikini International Second Place

2018 Bikini Olympia Third Place

2018 Shawn Rhoden Classic Pro Winner

2018 Jicheng Classic Sanya Pro Second Place

Janet’s Bikini International GAT™ Stack

Pre a.m cardio: 3 caps JetFuel Superburn®

Pre-workout: 1 scoop PMP™ or PMP™ Stim-Free in 10 oz water

Post-workout: 1 scoop Muscle Martini® Natural

Twice daily: 1 scoop Plant Protein

For more information, visit gatsport.com

Janet’s Legs and Glute Workout

Squats 4 x 10-25*

Leg Press 4 x 25+

Bosu Ball Hip Thrusts 3 x 25 Walking Lunges 6 x 20 yards Superset with Vertical Jumps 6 x 10 Stiff -leg Deadlift s 4 x 25

*Janet uses a wide stance and descends below parallel +Feet are placed high on the platform to emphasize glutes and hams.

up last year, and with the help of GAT™ Sport,

I hope to get the title this time!”

BY RON HARRIS • PHOTOGRAPHY BY JASON BREEZE

MOTHER NATURE CAN BE A REAL MOTHERF***ER

We humans tend to smugly consider ourselves the lords and masters of this world, but every

so oft en the earth reminds us who the real boss is Case in point? Alexis Rivera was brimming with

2017 aft er an eight-month break The ﬁ rst Puerto Rican citizen to win an overall at the NPC Nationals

in 2014, he hadn’t stepped on a contest stage since the summer before, when he’d taken very respectable fourth and second-place spots at the California and Tampa Pro shows Just as Rivera was gett ing back in the groove and his physique began taking shape again, disaster struck— in this case, literally Hurricane Maria slammed into the island of Puerto Rico on September 20, 2017 and would be the worst natural disaster in its history Property damages neared $92 billion, and the death toll climbed to over 3,000 in this U.S territory with a population of 3.3 million

“The destruction was unbelievable,” Rivera tells us “Homes, buildings, trees, all ﬂ att ened or blown away.” The disaster relief response from the U.S government was shamefully slow and months before power and water services were fully restored “You would go to the food markets,

90 MD musculardevelo pment.com March 2019

Alexis Rivera Is Back on the Road to the Top

98 MD musculardevelopment.com Mar ch 2019

INTERVIEW BY RON HARRIS • PHOTOGRAPHY BY JASON BREEZE Most professional sports typically have short careers, and bodybuilding is no different It’s unusual to see a pro competing more than 10 years, and more so remaining one of the best We all know Dexter Jackson is the poster boy for longevity, but Victor Martinez is right up there too A pro since 2000, he is currently preparing for the Arnold Classic in Ohio If you know Victor’s story, you are well aware of the vast obstacles he has faced in those years including major injuries, incarceration, and the loss of close family members to cancer and murder Yet still this man from the tough neighborhood of Washington Heights in New York City is still grinding away Now a father of six and an IFBB Pro League contest promoter, I spoke with Victor about his storied career, and how he’s managed to last this long in such a demanding and unforgiving sport

VIC TOR MAR TINEZINTERVIEW BY RON HARRIS • PHOTOGRAPHY BY JASON BREEZE

Diary of an Icon

to Sergio Oliva Jr at the 2018 Tampa Pro, it

was one of the most epic two-man battles

outside of the Mr Olympia contest— and

one of longest, most drawn-out posedowns

in recent memory Both men were packed

with dense, conditioned muscle and had

excellent shape and structure but it was

Rivera, the first Puerto Rican citizen to win

an overall at the NPC Nationals in 2014, who

was the winner Rivera is a bodybuilder who

balances his family obligations with the

demands of trying to craft the best physique

in the world with the help of his sponsor,

ProSupps Learn more in “Rise of the Freakin’

Rican – Alexis Rivera Is Back on the Road to

the Top” on page 90

With six pro wins to her credit, Janet

Layug is one of the most popular Bikini

competitors and fitness models in the

sport thanks in large part to her captivating

beauty to match her well-toned, athletic

body She proudly represents GAT™ Sport

and is determined again to be in the top

three of this year’s Bikini Olympia Learn

more about her in “Janet Layug – On Top of

the World With GAT!” on page 96

Most professional bodybuilders have

short careers, so it’s unusual to see a pro

competing more than 10 years, and so more

remaining competitive Dexter Jackson is

one example, but Victor Martinez has a

more interesting story A pro since 2000,

Victor has faced and overcome many

obstacles through the years yet is still

grinding away In “Victor Martinez – Diary of

an Icon” on page 98, the father of six, IFBB

Pro League contest promoter and longtime MHP athlete reflects on his career, and how he’s managed to last this long in such a demanding and unforgiving sport

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:

“Big Gut Dilemma: High-Intensity Cardio

vs Low-Intensity Cardio” Fat Attack, page 46

“Omega-3 Fish Oil: Enhance Fat Loss, Boost Performance and Prevent Muscle

Loss” Nutrition Performance, page 50

“Capsaicin: Boosts Metabolic Rate and

Testosterone While Dieting” Supplement

Performance, page 54

“What Is the Ideal Rep Range for Building

Muscle?” Muscle Growth Update, page 58

“Anabolic Research Update” Testosterone,

page 102

“Less Rest for More Muscle Growth”

Bodybuilding Science, page 108

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

VOL.56, NUMBER 3, MARCH 2019

FEATURES

82MD musculardevelopment.com March 2019

By Ron Harris • Photography by Jason Breeze When the Classic Physique division was introduced in 2016, guidelines and judging criteria were set down Still, we all had our own preconceived notions of what did and did not constitute

a “classic” physique Some of the new pros fi t our defi nitions; others fell far away For me, New York’s George Peterson III, who earned his pro card that initial year of the division at the NPC Nationals, was a straight-up bodybuilder who just happened to have a very small waist I mean jeez, the guy had a back like Ronnie Coleman’s, for God’s sake With his extreme muscle thickness and densi﬚ , I believed he was more suited to compete with a li﬙ le more mass as a 212 pro Now, aﬅ er two very successful seasons as a Classic Physique pro, Peterson has proved his Even this crus﬚ old cynic has fi nally come around to the George Peterson III bandwagon He certainly belongs in Classic and is now a vanguard of the growing division who is steadfastly working toward the Olympia title.

GEORGE PETERSON III AKA ‘DA BULL’

PROVES THERE ARE MANY CLASSIC LOOKS

BY RON HARRIS • PHOTOGRAPHY BY JASON BREEZE

MOTHER NATURE CAN BE A REAL MOTHERF***ER

We humans tend to smugly consider ourselves the lords and masters of this world, but every

so oft en the earth reminds us who the real boss is Case in point? Alexis Rivera was brimming with

2017 aft er an eight-month break The ﬁ rst Puerto Rican citizen to win an overall at the NPC Nationals

in 2014, he hadn’t stepped on a contest stage since the summer before, when he’d taken very respectable fourth and second-place spots at the California and Tampa Pro shows Just as Rivera was gett ing back in the groove and his physique began taking shape again, disaster struck— in this case, literally Hurricane Maria slammed into the island of Puerto Rico on September 20, 2017 and would be the worst natural disaster in its history Property damages neared $92 billion, and the death toll climbed to over 3,000 in this U.S territory with a population of 3.3 million “The destruction was unbelievable,” Rivera tells us “Homes, buildings, trees, all ﬂ att ened or blown away.” The disaster relief response from the U.S government was shamefully slow and inadequate, reminding many of the embarrassment from Hurricane Katrina in 2005 It would be

Alexis Rivera Is Back on the Road to the Top

as an IFBB Bikini pro almost immediately In her rookie year, she vaulted all the way to runner-up

at the Bikini Olympia, a feat she duplicated again

is one of the most popular Bikini competitors and

ﬁ tness models in the sport thanks in large part to her captivating beauty to match her well-toned, athletic body She proudly represents GAT™

Sport as she trains now to capture her ﬁ rst Arnold

of GAT™ Sport The products are manufactured with the most demanding quality control, so I always know I am gett ing the very best That’s why I feel conﬁ dent relying on them as I train for

t he upcoming Arnold Bikini International I was the runner-up last year, and with the help of GAT Sport™, I hope to get the title this time!”

Janet Layug

Height: 5’8”

Weight: 124 Date of Birth: December 29, 1988 Measurements: 32D-25-35 From: Lakeland, FL Education: Registered Nurse degree from University of Florida Favorite Body Part to Train: Glutes Least Favorite to Train: Calves Children: Daughter, Briley IG: @janetlayug Coaching Site: www.bikinijanet.com

Pro Bikini Contest History

2014 Batt le on the Beach Winner

2014 Pitt sburgh Pro Fourth Place

2014 Arnold Bikini International Eighth Place

2015 Arnold Classic Australia Winner

2015 Prague Pro Winner

2015 New Zealand Pro Winner

2015 Korean Grand Prix Winner

2016 Fort Lauderdale Cup Second Place

2016 Bikini Olympia Sixth Place

2017 Arnold Bikini International Fourth Place

2017 Arnold Classic Australia Third Place

2017 Tampa Pro Fourth Place

2018 Arnold Bikini International Second Place

2018 Bikini Olympia Third Place

2018 Shawn Rhoden Classic Pro Winner

2018 Jicheng Classic Sanya Pro Second Place

Janet’s Bikini International GAT™ Stack

Pre a.m cardio: 3 caps JetFuel Superburn®

Pre-workout: 1 scoop PMP™ or PMP™ Stim-Free in 10 oz water Post-workout: 1 scoop Muscle Martini® Natural Twice daily: 1 scoop Plant Protein For more information, visit gatsport.com

Janet’s Legs and Glute Workout

Squats 4 x 10-25*

Leg Press 4 x 25+

Bosu Ball Hip Thrusts 3 x 25 Walking Lunges 6 x 20 yards Superset with Vertical Jumps 6 x 10 Stiff -leg Deadlift s 4 x 25

*Janet uses a wide stance and descends below parallel.

+Feet are placed high on the platform to emphasize glutes and hams.

“ I am so proud to be part of GAT™

Sport The products are manufactured demanding quality control, so I always know

I am getting the very best.”

“I feel confident relying on GAT™ for the upcoming Arnold Bikini International I

up last year, and with the help of GAT™ Sport,

I hope to get the title this time!”

BY RON HARRIS • PHOTOGRAPHY BY GREGORY JAMES

ONE EXTREME TO ANOTHER

It should be common knowledge that our bodies don’t particularly like being forced to extremes Yet that’s what most of us subject them to twice a year, every year Spring and summer are when we like to be lean and show off some deﬁ nition and veins, so we tighten up our diets by cutt ing back on junk, lowering the carbs, and hitt ing cardio nearly every day When the warm weather cools down and the sun sets ever sooner by the day, we suddenly ﬂ ip the switch to the “off -season,” which happens to be the favorite time calorie-laden corridor between Thanksgiving and New Year’s Day when anything goes: cake, pastries, cookies, pizza, ice cream, fried foods, alcohol and anything else packed with sugar, saturated fat, and white

ﬂ our we feel the desire to stuff down our greedy gullets No big deal, bro, it’s all contributing to gains! This festival of heavy lift ing and eating ty pically continues until the spring thaw or perhaps a few weeks later, when the pendulum swings all the way back to a cutt ing phase and you’re back on what’s essentially

a contest diet, whether you compete or not It doesn’t have to be this way Even most competitive bodybuilders don’t jump right from the off -season into prep There is a transition phase where they gradually clean up their diets and start adding more cardio back in This has the following beneﬁ ts:

Ride Out the Gains, Kick-start the Cuts Ride Out the Gains,

98MD musculardevelopment.com Mar ch 2019

INTERVIEW BY RON HARRIS • PHOTOGRAPHY BY JASON BREEZE Most professional sports typically have short careers, and bodybuilding is no different It’s unusual to see a pro competing more than 10 years, and more so remaining one of the best We all know Dexter Jackson is the poster boy for longevity, but Victor Martinez is right up there too A pro since 2000, he is currently preparing for the Arnold Classic in Ohio If you know Victor’s story, you are well aware of the vast obstacles he has faced in those years including major injuries, incarceration, and the loss of close family members to cancer and murder Yet still this man from the tough neighborhood of Washington Heights in New York City is still grinding away Now a father of six and an IFBB Pro League contest promoter, I spoke with Victor about his storied career, and how he’s managed to last this long in such a demanding and unforgiving sport

VIC TOR

MAR TINEZ

INTERVIEW BY RON HARRIS • PHOTOGRAPHY BY JASON BREEZEDiary of an Icon

12 TECHNIQUES GUARANTEED TO GET YOU GROWING NOW

BY RON HARRIS PHOTOGRAPHY BY GREGORY JAMES

Oh no, not another one of these articles about the same old intensity techniques! Fear not, loyal MD readers Training is

my obsession, and I am forever with new and more eff ective ways

to stimulate muscle growth With that in mind, here are my favorites

you’re familiar with, but I promise many of these will be fresh and new to you Start trying them out immediately and I’m conﬁ dent you will see results!

Diary of an Icon By Ron Harris

RISE OF THE FREAKIN’ RICAN

Alexis Rivera Is Back on the Road to the Top

By Ron Harris

SPRING

TRAINING

Ride out the Gains,

Kick-start the Cuts

Trang 15

By Steve Blechman and Thomas Fahey, Ed.D.

50 NUTRITION PERFORMANCEOmega-3

Fish Oil: Enhance Fat Loss, Boost Performance

and Prevent Muscle Loss By Michael J Rudolph, Ph.D.

54 SUPPLEMENT PERFORMANCE

Capsaicin: Boosts Metabolic Rate and

Testosterone While Dieting By Michael J Rudolph, Ph.D.

DRUGS

106 TESTOSTERONEAnabolic Research Update

120 BUSTED! LEGAL Q&A

By Rick Collins, JD, CSCS

FAT LOSS

36 RESEARCH: FAT LOSS

42 RESEARCH: DRUGS

By Steve Blechman and Thomas Fahey, Ed.D

46 FAT ATTACKBig Gut Dilemma: Intensity Cardio vs Low-Intensity Cardio

High-By Michael J Rudolph, Ph.D.

HEALTH & PERFORMANCE

38 RESEARCH: HEALTH &

PERFORMANCE

By Steve Blechman & Thomas Fahey, Ed.D.

44 RESEARCH: SEX

By Steve Blechman & Thomas Fahey, Ed.D

58 MUSCLE GROWTH UPDATE

What Is the Ideal Rep Range for Building Muscle?

By Brad Schoenfeld, Ph.D., CSCS, CSPS, FNSCA

108 BODYBUILDING SCIENCELess Rest for More Muscle Growth By Michael J Rudolph, Ph.D.

16 HOW I SEE ITBy Kevin Levrone

18 BODYBUILDING MECCA

By Bev Francis and Steve Weinberger

20 MD GLOBAL MUSCLE BUZZNEW

By Giles “Ti ger” Thomas

24 THE ANABOLIC DOC

By Thomas O’Connor, MD NEW

26 MD RANTS Insect Protein for Sale? WTF?!

By Steve Blechman

28 DR TESTOSTERONE NEW

By George Touliatos, MD

30 ASK THE RASCAL

By IFBB Pro Rosie “Rascal” HarteNEW

32 THE SUPPLEMENT FAQSBy Mark Glazier

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

112 CLASSIC TRAINING CAMP

By IFBB Classic Physique Pro Chris Bumstead

114 THE PROPHECYBy Nathan De asha

116 NEON BREON’S OLD SCHOOL

TRAINING CAMP

By Classic Physique Olympia Champion Breon Ansley

118 RELENTLESS PURSUIT NEW

By IFBB Pro Josh Wade

45 NITRA WHEY FROM GAT™ SPORT

New Testosterone Support Shake!

49 H20 EXPULSION FROM HI-TECH PHARMACEUTICALS

Rapid-Onset Natural Diuretic

52 AMINOCOREª from Allmax® Nutrition

BCAA Powerhouse for Maximum Muscle Growth

56 MR HYDE® ICON FROM PROSUPPS®

Pre-workout for Incredible Energy and Muscular Endurance

60 TOTAL WAR RTD FROM REDCON1

Amazing Pre-workout Is Now Ready-to-Drink

62 BCAA STRONG™ FROM MHP

The Ultimate Anabolic Weapon Train Like an Animal in Every Workout!

Trang 18

BY Kevin Levrone

“Heavy free weights are what built my physique They are what i trained with to win the nationals, then to go on and win 23 pro shows all around

the world.”

Adjusting Workouts As You Age

Kevin, how do you plan to adjust your workout style as you age?

I am 57 and a bit banged up from 40 years of martial arts on top of

bodybuilding, and I think you might have some insights for me

I don’t think any of us intentionally plan

to adjust how we train over the years, even

decades Those adjustments are dictated

to us and forced upon us by several

factors One is simply the aging process

and how the human body changes during

and following middle age Those of us

who exercise regularly and intensely and

eat healthy foods will experience those

changes to a much lesser magnitude than

our peers who don’t work out and eat

garbage, but none of us can have a young

man or woman’s body forever There will

be wear and tear on your joints, especially

if you have been training very heavy for

many years You might have issues like

chronic inflammation, arthritis, and loss of

cartilage due to it being worn away Then

there’s the issue of injuries you may have

suffered over the years Muscle tears are

common, and many veteran lifters have

chronic pain in areas like their shoulders,

knees, elbows, lower back, and hips When

you add all these up, they can demand a

great deal of adjustments to your training

Some things you used to be able to

do may simply not be possible now For

instance, if you have a herniated disk or

two in your lower back or just chronic pain

there, you’re not going to be doing deadlifts

or bent barbell rows If you have a torn

rotator cuff or arthritis in your shoulder,

you might not be able to do any type of

pressing with free weights for your chest or

shoulders I couldn’t squat for a long time

due to chronic knee pain So I worked my

legs with leg presses instead That was

not an adjustment I planned on making or

wanted to I did it because I had no choice if

I wanted to keep working my legs

I can’t give you any advice on how to adjust your training,

because the way I see it, we all do what we can do until we can’t for

whatever reason Then we figure out what we still can do instead of

that It should be obvious that if anything hurts you in an injury type

of way, you shouldn’t be doing it If you squat and then your knees

are in agony for five to six days afterward every week, don’t squat!

torn triceps puts trAining on Hold

What’s going on with your attempt to break the Masters raw

bench press record? I know you were too busy traveling in 2018 to

train properly for it, but what’s the latest update?

I’m sad to report that my bench press world record attempt has

been put on hold, maybe indefinitely Five months ago, I tore my

left triceps tendon Luckily it didn’t happen when you might think,

as in pushing up a bar loaded with 400 or 500 pounds I tore my

triceps tendon pushing myself up out of bed Actually, it happened once and it wasn’t too bad, then I did it again another morning and that was the one that finally did it I’d been having pain in that elbow for a long time It was giving me trouble throughout my entire prep

for the 2018 Arnold Classic Australia, but

I ignored it the best I could If you noticed,

in a lot of the training pictures and videos from that time, I wore a compression elbow sleeve during my workouts I haven’t had

an MRI yet, since I recently returned from over four months out of the country touring for Levrone Signature Series I really don’t know if it’s a full tear, but I can see and feel

a big bump a couple inches up from the elbow now I’m pretty sure that’s where the tendon retracted to

The worst part is that I haven’t trained since I tore my triceps I can’t train the way I want to I love to feel heavy barbells, and being strong is just

as important to me— probably more important now that I think about it— than being big Heavy free weights are what built my physique They are what

I trained with to win the Nationals, then

to go on and win 23 pro shows all around the world I love getting to the gym with

my Cardillo belt and chalk, and climbing under some heavy iron and really feeling it Machines and cables just don’t do it for me Part of me feels a little embarrassed because I’ve always been known for my shoulders and triceps, and currently they are atrophying as the weeks go by But another part of

me is the all-or-nothing mentality I can’t do anything halfway, and that’s what it would be like to me not using free weights If that sounds weird, I understand I’m just being honest

congrAts to MY nepHeW!

The Levrone family got some great news

on the last day of 2018 when my nephew

AJ, aka Andre Levrone, signed with the Carolina Panthers as a wide receiver You may recall AJ had signed with the Baltimore Ravens

He got injured and was assigned to the practice squad before being released AJ has not had an easy road to the NFL He was dealing with injuries all the way through high school, where he played with his good friend Stefon Diggs Now a wide receiver now with the Minnesota Vikings, Stefon stayed injury-free, and is now ranked number 65 in the NFL’s top 100 players But AJ proved that if you believe in yourself and never quit, anything is possible Congratulations, kid!

levrone stAlkers And obsessed FAns

Did you ever have stalkers back in the day?

No Oddly enough, it’s only been in recent years that I started experiencing issues with that type of fan who takes things too far I had one guy tell me he visited my parents’ graves That’s not cool

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

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BODYBUILDING BY BEV FRANCIS MECCA AND STEVE WEINBERGER

March 30, 2019:

NPC Metropolitan Championships (Teaneck, NJ)

MORE INFO: www.bevfrancis com/npcnortheast

Special Guest Poser: Four-Ti me

Mr Olympia JAY CUTLER

MORE INFO: www.bevfrancis com/npcnortheast

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!

TUESDAY AT THE MECCA Just another Tuesday at Bev Francis Powerhouse Gym is unlike any other day at any other gym That’s

why this isn’t any gym – it’s THE EAST COAST MECCA

We thought it would be fun to pick a regular weekday in mid-January and document all of the legends

that come here to work In no order, we had the privilege of seeing (as we do every day) Classic Physique

Olympians George Peterson, Arash Rahbar; pro bodybuilders Juan Morel and Maxx Charles, and Kevin

English and MMA ﬁ ghter John Gott i Jr

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I’ll be perfectly honest, I have NEVER been this

pumped for an Arnold Classic I said it on the MD No

Bull forum that in my eyes, this was the best lineup

since 1996 That lineup was Kevin Levrone (1st), Flex

Wheeler (2nd), Paul Dillett (3rd) and so on, you get the

idea— proper “A” listers of their era Now you’ll always

get big names in the Arnold, maybe one or two of the

Olympia top-sixers, but rarely more This year they’ve

leveled up— we have William Bonac (current Arnold

Classic champ), Roelly Winklaar (3rd at 2018 Olympia)

and 2017’s Arnold champ Cedric McMillan (3rd in

Columbus in 2018) Going by previous records you might

assume that this will automatically be the top three,

right? Wrong

I always pay close att ention to the athletes’ social

media, when they’re closing in to a show and when they

aren’t I get a feel for their mindset, the kinds of things

they get up to;

I literally go by

instinct and I’m

usually kinda right,

mostly So my

pick to truly upset

the apple cart is

just rewind to the 2016 Olympia where Brandon was last

callout, not even a hope of cracking top 10 Then he went

to Kuwait to Bader Boodai’s Oxygen Gym and BOOM,

fast-forward to the 2017 Olympia and Curry was ﬁ rst

callout! How’s that for progression? From last to ﬁ rst—

when we have we ever seen anything like that happen

before? (Charles Clairmonte from the 1992 to 1993 British

Grand Prix’s last to ﬁ rst was my only recollection of that

ever happening)

I’ve been in regular contact with both Brandon and

his coach simply known as “Abdullah,” and been gett ing

update shots and exchanging ideas for how Brandon

might improve his physique further (Back detail and

lower body ﬁ nishes mainly, I said) We discussed it

and a few weeks later, there they were— signiﬁ cant

improvements So let’s see what happens with

Brandon’s ﬁ rst Arnold Classic, Ohio appearance since

his seventh place in 2015 and also if he can add Arnold

Classic USA champ to his 2015 Arnold Australia and

Brazil 2013 Arnold wins Nearly the full set then

Sergio Oliva Jr.’s Pick for NEXT Mr Olympia?

If you’ve been watching or listening to mine and AJ’s “MD Global Muscle Radio,” you’ll have seen/heard (depending if you watch it on YouTube or listen on iTunes

or SoundCloud) one of our best ones yet in episode ﬁ ve with Sergio Oliva Jr As we expected with outspoken Sergio (who is also very well-versed in the

history of the sport), he gave us gold and pulled no punches (much

to the viewers’ glee) This led to the question of who he thought could be the NEXT Mr Olympia In my head I thought he might say

“Roelly” or “Big Ramy,” but no, he gave an answer that both excited and shocked

“Either Nathan De asha or Luke Sandoe,” replied Sergio

Nathan I could understand; he’s won pro shows, knocking

on the top six of the Olympia almost right out the gate

But Luke I was a litt le surprised by Then we delved further, with Sergio adding, “Luke’s got everything, he’s not lacking anywhere, he’s got bigger legs than anyone in the ﬁ rst callout of the Olympia besides Big Ramy, his vacuum is real good and his front lat spread

is straight up Dorian Yates.” Then it got me thinking too Luke is just 30 years old and already making a big splash in the pro ranks; many aren’t even turning pro until their mid-30s So yes, it’s not completely inconceivable that Luke Sandoe might someday surely have to change his last name to Sandow— it’s only right, isn’t it?

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In addition to “MD Global Muscle Radio” show and also

my “Muscle News Weekly” show, we at Team MD also

decided that a great way to get the most up-to-date news

out there FAST was through yet another new show, thus the

idea was hatched for “MD Global Muscle Hot News.” The

concept being that as soon as any signiﬁ cant news broke

in the industry we would produce a video quickly, giving

my reaction and views, along with contributions from other

industry notables (or even offi cial comment from the actual

person, should we be able) At the time of writing, we decided

whilst at the Pumped Media studios here in the U.K (aft er

recording “MD Global Muscle Radio”) that we would use the

studio to record a couple of episodes Then our producer, Kris

Clarke, threw down an added challenge: “Why don’t we do it

live, guys?” he asked And thus we did it, on MD’s Facebook

live, two episodes over two days, making best use of our

available studio time And it was so much fun, with no room

for error with zero prep time— and we nailed it So please

keep an eye out on musculardevelopment.com for some of

the hot news installments and the live Facebook installments

when we’re at Pumped Media studios

Phil Heath a Nerd, Like Me?

Surely Not?

One of the best aspects of working in the bodybuilding media— for as long as I have—

is the ability to build great relationships with all levels of athletes, from the up-and-comers

to the absolute best of the best Through informal, “unoffi cial” conversations I have gott en to learn so much about them To

my surprise, whilst chatt ing with seven-time Mr Olympia Phil Heath

we started discussing his love of photography It all started with sending him a photo I had taken

of Phil at the 2010 Olympia when

he took second to four-time Mr Olympia Jay Cutler “This is a cool pic, thanks Giles,” Phil replied

“Show photos nowadays have too many programmed ﬁ lters,” he added Aft er a fair amount of more geeky photography tech talk, we then discussed who the all-time best bodybuilding photographers were, those who Phil had shot with anyway “My favorite would have to

be either Chris Lund or Per Bernal, Giles.” Who knew Phil was such

a photography nerd, like me? You learn something new every day

What Do You Get if You Cross ÉShawn Rhoden, Paul Dillett and Victor Martinez? Well my friends, you will get

the ultimate pro hybrid physique, Sibusiso Kotelo This 27-year-old future IFBB pro superstar from South Africa made such a huge impact at the Shawn Rhoden Classic

in the Philippines at the end of last year Tall, wide, fantastic physique fl ow and balance and now an IFBB pro, and already planning his pro debut Sibusiso commented to MD, “Shawn Rhoden and I already have our eyes set on me doing the Chicago Pro for my fi rst pro show, Giles I’m gett ing a new coach so we need to fi nd our feet working together, then we’re good to go.” I’m thinking by the time he’s 30 he’s going to be knocking on that top-six Olympia, straight up We even discussed his nickname, to which he replied:

“I was thinking of redoing my nickname, Giles I feel old So I can’t be ‘The Kid Prodigy’ anymore, maybe just ‘The Prodigy’?” With Big Sib’s rise

to the top possibly coinciding with Nathan De asha’s, will we see The Prophecy versus The Prodigy as the next big clash, à la Phil versus Kai

or Jay versus Ronnie? Hmm We shall see

Trang 24

Can the Giant Killer Take the BIG One in 2019?I’m referring to multiple 212 pro champion Shaun Clarida, of course He had a pretty

sensational 2018, with ﬁ ve pro shows with two solid wins at the New York Pro (beating Zane

Watson) and at the end of the year in California at the Legion Pro If you look at Shaun’s

headed here? In exclusive comments to MD, Clarida said: “The next time you will see me

onstage, Giles, will be at the 2019 Olympia I will not be doing any other shows prior to that;

the goal is to win the Olympia 212 division!”

OK, so let’s break this down Only one show to focus on in 2019, no Flex Lewis and Jose

Raymond, so with Flex now retired from the 212 that means the top spot is wide open for the

taking Plus Shaun has another ace up his sleeve— NO weight restriction Whereas some

212 pros have to really struggle to make it down into the 212s, the Giant Killer competes at

way, way under the limit at around 170 pounds, yet crazily enough looks even rounder and

thicker than most of his competition

So, no

ﬂ att ening out issues or added stresses that many others would have to batt le with

If we think that Shaun winning the

212 Olympia

is such a crazy idea, let’s consider what Shawn Rhoden achieved in 2018, with not many believing that a jump like Rhoden made (5th place in 2017 to 1st place in 2018) was actually conceivable

Or what about Ronnie Coleman— aft er placing ninth in the 1997 Olympia then coming back in 1998 and defy ing all odds and winning it? Believe to achieve, my friends; Dorian Yates and Ronnie Coleman proved to us that the most powerful tool any athlete can have is the power of their mind— for where that leads, the body follows

TIGER’S TAKE …So, who do I feel might be moving UP

in the open class pro ranks in 2019? I shall tell you

• Alexis Rivera, winner of the open class

at the 2018 Tampa Pro It’s extremely rare that anyone escapes my beady eye, but Alexis was one of those few Winning over pre-show favorite Sergio Oliva Jr in Tampa was more than enough for me to sit up and take real notice With major improvements

to what was already an absolute killer shape— mass, detail, aesthetics— he’s got it all, and with 11th place at the 2018 Olympia it takes no genius to realize Alexis

is on the rise I predict more wins this year and top 10 at the Olympia, easy peasy Limitless potential and will have to get him featured in “MD Muscle New Weekly” and

as a special guest on “MD Global Muscle Radio” really soon

• Iain Valliere Winning in Spain last year

in the aptly named “Big Man Show” then placing 14th at the Olympia, it’s rare that someone competes more than once and actually still manages to improve as they

go through the year Iain did, and with each show he did he just got bigger, harder and freakier Fourteenth place at the Olympia was no indication of just how great he actually looked, either His side triceps and hands clasped most muscular poses were scorched into my mind aft er Vegas That side triceps pose alone was one that would surely have six-time Mr Olympia Dorian Yates giving a nod of approval, it was THAT good You can always gauge the risers in this game by how fast they improve and how clearly hungry they are Iain has the eye of the tiger; I see it in his eyes and in his physique

MD Global Muscle Radio Wants YOU

to Get Involved!

If you haven’t already checked out our fastly growing weekly show, “MD Global Muscle Radio,” please do it now, now, NOW! Myself and my dream team of my co-host

AJ the forum legend and show producer Kris Clarke from Pumped Media are always looking to improve the show We want to make it as interactive as possible, so any viewer/listener questions you might have, please direct message me on my Instagram giles_tiger and we’ll be happy to take any questions, suggestions and requests Get involved, guys— the more the merrier

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In 2016, whistle-blowing by Russian athletes

provided more evidence of systematic,

state-sponsored Russian doping (NBC News, 2016)

News of these doping scandals joined the

wide and prolonged media coverage about U.S

athletes These reports of doping on such a

scale transﬁ xed readers A perfect opportunity

to tell the bigger story of anabolic androgenic

steroid (AAS) use—the story closer to home,

and the one that aff ects millions However, this

everyman part of the story did not appear, and

still doesn’t in the ty pical sports-doping story

The media’s narrow focus on star athletes

may simply reﬂ ect media as business, with

primary concern for the ﬁ nancial bott om

line; it is nonetheless disappointing when an

inﬂ uential institution overlooks an opportunity

to perform a public service As the steroids

crisis involving ordinary Americans grows, I

continue to be puzzled about why the media

has largely overlooked this aspect Isn’t the

specter of 4 million ordinary Americans playing

Russian roulett e with their health indicative of

a burgeoning public health crisis? How is it that

our institutions, including the media, don’t see

such gathering storms in time?

Perhaps a retrospective look at the

current opioids/heroin crisis is instructive: full

recognition of this as a public health crisis did

not come until several years aft er there had

already been developments which indicated the

coming public health crisis That is, between

2005 and 2009, heroin imports from Mexico

and Columbia had increased six-fold, to nearly

50 metric tons; and by 2011, prescriptions for

opioids had already nearly tripled (Frontline,

2014) Why did it take over a decade before the

problem inherent in these red ﬂ ags prompted

the current intense, daily level of front page, TV

and Internet— and government att ention?

Is there a speciﬁ c critical mass—high death

toll or ﬁ nancial costs— that has to accrue

before our institutions begin to mobilize, to

bring their full resources to bear on a public

health issue? When this level of awareness

ﬁ nally does occur, along with appropriate

interventional responses, we do our “crisis autopsies” in which the harbingers that should have been recognized much earlier are identiﬁ ed Along with some scapegoating for this missed opportunity to act sooner, there are calls for a preemptive strike the “next time”—

before another crisis gains on us; calls for greater att ention to the canary in the mine

My point is that despite what is acknowledged to be the growing prevalence of dangerous AAS use across all sectors of our population, our major institutions continue to focus too narrowly on AAS, either as primarily

a law-enforcement issue or as a moral failure exempliﬁ ed, for example, by the fraudulent behavior of some professional athletes To the degree that such narrow perspectives

contribute to the current underappreciation of AAS use as a burgeoning public health crisis, they contribute to an insuffi cient response This is especially unfortunate where young people, who are the fastest-growing group

of AAS users, are concerned If much of what these young people have to guide them are lectures stressing the illicit nature of AAS and sensational reports of high-proﬁ le professional sports doping, the likely take-home message for them is that doping works, but it is illegal and it can cost you your medals

Lectures about the health risks of these drugs, where these are provided, are trumped

by the immortality fantasies of youth: in their

2017 website fact sheet, the Taylor Hooton Foundation reported on studies that found that

Who Cares?

15 percent to 30 percent of AAS users, once they begin to use, become addicted— and because of the unique aspects of their addiction, cessation becomes anywhere from difﬁ cult to impossible for many, despite their desire to stop using

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March 2019 musculardevelopment.com MD 25

1.5 million students report using steroids; with a

median age of 15, many of them do not believe

that these drugs are dangerous Their studies

also found that 57 percent of the students they

interviewed said that they would still take these

drugs to meet their goals, even if doing so would

shorten their life Their goals? Sixty-five percent

of student users described these as “improving

their looks.” And 40 percent of high school

seniors reported that it was easy to obtain AAS

online The increasing ease of obtaining these

drugs, whose contents cannot be ascertained

by users, on the Internet has also been reported

with concern in the professional medical

literature (McBride, 2016)

While estimates of student use vary

somewhat across studies, all estimates provide

alarming numbers In 2015, the U.S Food and

Drug Administration (FDA) pointed out that the

frequency of steroid use in teenagers is “far

greater than many would guess.” In that same

year, the Mayo Clinic reported that as many as

one in 20 teenagers use steroids to increase

muscle mass According to the Monitoring the

Future Study (2016), steroids are used by 1.0

percent of eighth graders, 1.2 percent of 10th

graders and 2.3 percent of 12th graders In 2013,

the FDA estimated that among these high

school users, each year 375,000 young men

and 175,000 young women are using steroids

at the level of abuse So, while government

sources report that fewer school-age kids are

using steroids now (NIDA, 2015), it’s clear that

the numbers continue to be unacceptable,

especially when we consider the effects of

AAS on still-developing bodies It is not time to

declare victory

As a physician who is on the front lines

of AAS use, I am joined by other like-minded

physicians who have become increasingly

frustrated by overlooked opportunities to

support medical intervention for users in a

more timely manner Several basic facts need

to be more widely disseminated, not only in the

professional medical literature, but also in all

involved institutions and in the general public

For example, it is essential to understand that,

according to research, 15 percent to 30 percent

of AAS users, once they begin to use, become

addicted— and that because of the unique

aspects of their addiction, cessation becomes

anywhere from difficult to impossible for many,

despite their desire to stop using

It is also important to recognize that

substance abuse programs designed for other

addictions are inappropriate for AAS users who

typically differ significantly from other drug

abusers (Brower, 2009) Therefore, physicians

and policymakers need to be aware not only

of the prevalence of AAS use, and the unique

effects of these drugs, but also of the profiles

of user populations In a systematic review of

the AAS literature, Rahnema and colleagues

identified several essential questions that need

to be addressed by the medical community, notably the effects of AAS on many systems, and the unique nature of the hypogonadism that

is the hallmark effect of AAS, endangering the male reproductive system as well as cardiac and lipids systems (Rahnema et al., 2014)

The effects on women, beyond the obvious androgyny, are as yet not fully understood, as most research has focused on men However,

we do know that women experience the same health effects on major organs, and even worsened effects in some areas

In my practice, I am seeing increasing numbers of men who present with serious health conditions related to their AAS use, current and past, along with men who have unsuccessfully attempted to cease use, with or without medical help This population, despite the fact that it is estimated to number close to

4 million now, continues to be underserved by the medical community Part of the explanation

is the lack of trust by users who do not see doctors as AAS-knowledgeable or as empathic toward them or their lifestyle (Cohen, 2007) As noted earlier, contributing to this unfortunate doctor-patient dynamic is the emphasis by media and government on steroid use as a moral and law-enforcement issue (e.g., high profile Congressional hearings and the War on Drugs) rather than as a public health issue

Together, the aforementioned micro and macro factors have had the unintended consequence that most users continue to avoid doctors, and many doctors are reluctant to treat users, either because they devalue them, are unfamiliar with AAS, and/or they fear possible legal consequences (despite the fact that the doctor-patient relationship is a legally protected, confidential one) While safe and effective medical protocols for treating users have been described for some time in the medical literature (Talih et al., 2007; Pope and Brower, 2008;

Hochberg et al., 2003; Spratt, 2012), the fact that this information has not been more widely disseminated in the medical community may also be contributing to the disconnect between users and physicians

When an AAS user does see a doctor, if the physician then fails to inquire about use, as is often the case— even when the man in front of

them is someone whose physique suggests use (Medscape, 2016)— he not only misses important patient data to inform decision making on a number of conditions, but there

is a missed opportunity to help users cease using safely and effectively In these instances, the professional blind eye feeds the myth that AAS can be used safely: patients reason that if doctors don’t even ask about them, how bad can steroids be? So, users continue to self-administer AAS, largely ignorant of their dangers— and compound these dangers by using high-risk, bro-science remedies to self-medicate uncomfortable AAS withdrawal effects during cycling or attempts to cease using The tragic irony of this is that men, and increasingly women and children, who are using steroids

to build the perfect body, are contributing to its destruction

Clearly, media, professional and government efforts to address this crisis, which is hiding in plain sight, have not succeeded: the steroids industry is booming (Epstein, 2015) With ease of availability through the Internet, use of both illicit steroids and legal over-the-counter supplements that actually contain steroids is increasing, especially among younger users whose growing involvement is apparent in the many online AAS forums where they seek information and advice about moving on to even more potent drugs (McBride et al., 2016) It’s time to act

I hope this helps

Stay Strong and Healthy,

Dr O

References:

Brower KJ Anabolic androgenic steroid abuse and dependence in clinical practice Phys Sportsmed 2009; Dec;37(4): 131-140.

Cohen J A league of their own: demographics, motivations and patterns of use of 1,955 male adult non-medical anabolic steroid users in the United States J Int Soc Sports Nutr 2007; Oct 11;4:12.

Engel R and Petropoulos A Whistle blowers fear for their lives after cyber attack NBC News, Aug 28, 2016.

Epstein D Everyone’s Juicing ProPublica, Sep 17, 2015 U.S Food and Drug Administration Teens and steroids: a dangerous combo, FDA Consumer Updates, 2013.

Frontline The drug wars WGBH Educational Foundation 2000.

Hochberg Z, Pacak K and Chrousos, GP Endocrine withdrawal syndromes Endocr Rev 2003 Aug;24(4):523-538 Honen-Yard D Anabolic steroids: what urologists should know Renal and Urology News, April 10, 2008.

Medscape.com Steroids use among non-athletes Why? Medscape, Aug 22, 2016 http://Medscape.com/ viewarticle/867629

National Institute on Drug Abuse Monitoring the future,

2015 Survey Results, December 2015.

McBride, JA et al The availability and acquisition of illicit anabolic androgenic steroids and testosterone preparations

on the Internet Am J of Men’s Health, May 11, 2016 pii:1557988316648704

Pope G and Brower, KJ Treatment of anabolic-androgenic steroid related disorders Chapter 17, in The American Psychiatric Publishing textbook of substance abuse treatment, eds M Galanter, H Kleber, 2008.

Rahnema C, Lipshultz LI et al Anabolic steroid induced hypogonadism: diagnosis and treatment Fertil Steril 2014 May;101(5):1271-1279.

Talih F, Fattal O and Malone D Jr Anabolic steroid abuse: psychiatric and physical cost Cleve Clin J Med 2007 May;74(5):341-344, 346, 349-352.

Taylor Hooton Foundation Taylor Hooton Foundation Expands National Reach Fact Sheet, August 2017.

Isn’t the specter of 4 million nary Americans playing Russian roulette with their health indicative

ordi-of a burgeoning public health sis? How is it that our institutions, including the media, don’t see such gathering storms in time?

Trang 28

cri-MD By Steve Blechman

WT F?

There has been a trend of eco-friendly food

protein sources Vegan and vegetable protein

supplements have become popular in the

marketplace (many vegetable protein products

were recently tested and found to contain high

amounts of lead) and recently, insect protein

supplements have become available WTF?!

When it comes to the bodybuilder, scientiﬁ c

research shows that whey protein is still king

when it comes to the potential of packing on lean

body mass It has the highest biological value

and is the richest food source of the

branched-chain amino acids: leucine, isoleucine and valine

It’s also a rich source of the sulfur-containing

amino acid L-cysteine

“Increased amino acid availability stimulates

muscle protein synthesis (MPS), which is critical

for maintaining or increasing muscle mass

when combined with training.” A 2018 study

in the journal Nutrients stated, “Our aim was

to compare the postprandial amino acid (AA)

availability and AA proﬁ le in the blood aft er

ingestion of protein isolate from the lesser

mealworm, whey isolate, and soy isolate.”

Researchers measured the quality of insect

protein compared to other protein sources

Six healthy young men participated in a

randomized crossover study and received

three diff erent protein supplementations (25

grams of crude protein from whey, soy, insect or

placebo (water) on four separate days Blood

samples were collected at pre-, 0 minutes, 20

minutes, 40 minutes, 60 minutes, 90 minutes

and 120 minutes Physical activity and dietary

intake were standardized before each trial,

and participants were instructed to be fasting

from the night before AA concentrations in

blood samples were determined using H NMR

spectroscopy

“A signiﬁ cant rise in blood concentration of

essential amino acids (EAA), branched-chain

amino acids (BCAA) and leucine was detected

over the 120-minute period for all protein

supplements and nevertheless, the change in AA

proﬁ le was signiﬁ cantly greater aft er ingestion

of whey than soy and insect protein,” the

researchers concluded

Another study published in Nutrients in March

2018, was aimed, according to its researchers,

“to investigate the potential eff ect of insect

protein as a dietary supplement to increase

muscle hypertrophy and strength gains during

prolonged resistance training in young men.”

In the aforementioned study, 18 healthy young men performed resistance training four days a week for eight weeks Subjects were block randomized into two groups consuming either an insect protein isolate or isocaloric carbohydrate supplementation within one hour aft er training and pre-sleep on training days Strength and body composition were measured before and aft er intervention to detect adaptations to the resistance training Three-day weighed dietary records were completed before and during intervention

“In young healthy men, insect protein supplementation did not improve adaptations to eight weeks of resistance training in comparison to carbohydrate supplementation,” the researchers noted “No signiﬁ cant diff erences in body composition and muscle strength improvements were found between groups In young healthy men, insect protein supplementation did not improve adaptations to eight weeks of resistance training in comparison to carbohydrate supplementation A high habitual protein intake

in both con and pro may partly explain our observation of no superior eff ect of insect protein supplementation.”

Another article published online in JAMA (The

Journal of the American Medical Association)

on January 16, 2019 talked about insects being

a possible protein source for the future The lead author, Joel B Mason, MD is among

a small cadre of U.S scientists who also want to help preserve the planet’s health by studying insect consumption as a way to feed

a burgeoning global population while lessening the environmental impact of traditional livestock

Raising insects takes less space, uses fewer resources, and emits fewer greenhouse gases than meat and poultry production, according

to a 2013 United Nations Food and Agriculture Organization report.”

Holy shit! Crickets? Beetles? Grasshoppers?

Eating insects may be great for the environment,

but it’s not great for packing on muscle, based

on the latest scientiﬁ c research! Can you believe it? Over 2 billion people will dine on insects An article at Nutraingredients.com focused on two young, entrepreneurs who aft er taking a trip to Southeast Asia decided to venture on bugs as a

nutritional source Their company, Swarm Protein,

has already won numerous awards, and vows to take insect nutrition to a whole new level.According to the Nutraingredients article,

“One of their projects aims to examine whether protein from cricket powder, compared with protein from more conventional sources reduces the risk of colorectal cancer Another has proposed a life-cycle assessment of cricket powder production to gauge how much water, electricity , natural gas and other resources are needed to raise the insects and whether

or to what degree they may contaminate the environment.”

Another European company, Denmark-based

Wholifoods, has created a buff alo worm energy

bar rich in iron, zinc and magnesium to plug deﬁ ciencies and provide holistic sport nutrition stretching beyond protein, which is “very hyped,” its co-founder says.” (Nutraingredients, September 2018)

Bott om line: I don’t see insects replacing beef, poultry and seafood in a bodybuilding diet Many bodybuilders eat sushi and raw ﬁ sh (sashimi), but I don’t think many bodybuilders would chow down on insects, or drink insect protein shakes over a higher quality protein such

as whey protein isolate

References:

Voelker R Can Insects Compete With Beef, Poultry as

Nutritional Powerhouses? JAMA. Published online January

16, 2019 doi:10.1001/jama.2018.20747 Vangsoe MT, Thogersen R, Bertram HC, Heckmann LL, Hansen M Ingestion of Insect Protein Isolate Enhances Blood Amino Acid Concentrations Similar to Soy Protein in A

Human Trial. Nutrients 2018;10(10):1357 Published 2018 Sep

22 doi:10.3390/nu10101357 Vangsoe MT, Joergensen MS, Heckmann LL, Hansen M Eff ects of Insect Protein Supplementation during Resistance Training on Changes in Muscle Mass and Strength in

Young Men. Nutrients 2018;10(3):335 Published 2018 Mar 10

doi:10.3390/nu10030335

New Report:

Insect Protein for Sale?

I don’t see insects replacing beef, poultry and seafood in a bodybuilding diet Many bodybuilders eat sushi and raw ﬁ sh (sashimi), but I don’t think many bodybuilders would chow down on insects, or drink insect protein shakes over a higher quality protein such as whey protein isolate.

WTF?

New Report:

young men performed resistance training fourdays a week for eight weeks Subjects wereblock randomized into two groups consumingeither an insect protein isolate or isocaloriccarbohydrate supplementation within onehour after training and pre-sleep on trainingdays Strength and body composition weremeasured before and after intervention to detectadaptations to the resistance training Three-dayweighed dietary records were completed beforeand during intervention

“In young healthy men, insectprotein supplementation did not improve

but it’s not great for packing on muscle, based

on the latest scientiﬁc research! Can you believeit? Over 2 billion people will dine on insects Anarticle at Nutraingredients.com focused on twoyoung, entrepreneurs who after taking a trip toSoutheast Asia decided to venture on bugs as a

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By GeorGe TouliaTos, MD

Anabolic-androgenic steroids (AAS) in their

majority are responsible for a wide variety

of clinical and pathological hepatic strain

and injury of the organ Alkylation of the

steroid molecule ensures that the particular

substance will sustain the detoxification

process of the liver, right after its entrance

through the portal vein This alkylation

stresses the liver and transaminemia occurs

(three-digit serum values of liver enzymes

ALT/AST-SGOT/SGPT>100) Liver damage is

further characterized into hepatocellular (ALT

elevation) and cholestatic (ALP rise) types

aas and especially the 17alpha-alkylated

have been associated with four distinct

forms of liver injury:

1 Pharmaceutical hepatitis Elevation

of liver enzymes-transaminases (SGOT,

SGPT/AST, ALT), mainly by 17-alkylated

AAS per os (oxandrolone, stanozolone,

methadrostenolone, oxymetholone,

methyltestosterone, methyltrienolone-M3)

GGT is the most distinctive enzyme for the

detection of hepatic dysfunction These

elevations attributed to the intake of oral

steroids are usually asymptomatic, transient

and return to baseline levels within several

weeks after cessation

2 Cholestasis => obstructive jaundice.

Clinical symptoms include nausea, fatigue,

itching followed by dark-brownish urine

(elevated urobilinogen) and jaundice (yellowing

of the eye’s sclera, skin-elevated bilirubin)

Jaundice can be prolonged, even if AAS are

discontinued Serum elevations of cholestatic

markers (ALP, GGT, bilirubin-direct/indirect)

are present Cholestasis has been described

as benign, but fatal cases have been reported

In most of cases, cholestasis induced by AAS

is a result of a change in hepatocyte biliary

secretion and generally is not associated with

hepatocellular damage

3 Hepatic peliosis A rare syndrome in

which liver lobes are covered with nodulation

that contain blood cysts The liver may be

the development of hepatic tumors, either adenoma (HCA) or hepatocellular carcinoma (HCC) Clinical presentation is generally with right upper quadrant discomfort and a hepatic mass found clinically or on imaging studies (U/S, C/T) Routine liver tests are often normal, unless there is extensive spread or rupture or any accompanying liver disease While fluoxymesterone is associated with HCA formation, other substances like oxymetholone, respectively, methyltestosterone can lead to HCC There are different therapeutic strategies for HCC without metastasis In general, liver transplantation is the therapy of choice for selected patients with HCC without the possibility of extrahepatic metastasis Abuse of AAS over a long period of time has a great risk of developing an HCC and users should therefore be well monitored Periodic hepatic ultrasound seems to be an adequate screening procedure to detect the development of hepatic lesions

Anabolic Androgenic

Steroid-Induced Hepatotoxicity

Abuse of AAS over a long period of time has a great risk of developing a hepatocellular carcinoma and users should therefore be well monitored.

enlarged, deep red in color Serum enzyme levels are usually normal or mildly elevated

Patients may present with right upper discomfort and hepatomegaly Sudden abdominal pain and vascular collapse due to hepatic rupture and hemoperitoneum is a rare complication This is a critical and sometimes fatal condition However, peliosis associated with AAS usually reverses, at least in part, in case the patient discontinues AAS abuse

4 Hepatocellular carcinoma The

most serious complication of AAS use is

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March 2019 musculardevelopment.com MD 29

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 dihall.gr, Age Management and Preventive Clinics in Athens, Greece He is the author of four Greek books

Me-on bodybuilding, has extensively developed articles for www.anabolic.org and is the medical associate

for the book Anabolics, 11th Edition (2017) Dr

Tou-liatos 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 appear-ances, doing interviews in print and online His personal website

is www.gtoul.com

Hepatoprotective

SupplementS

Hepatotoxicity of AAS may be correlated to

individual susceptibility, genetic factors and

polydrug use (for reducing side effects and

boosting AAS effects) So, during the period of

the pre-contest preparation, the athlete should

abstain from hepatotoxic substances such as

ethyl alcohol, Paracetamol (acetaminophen)

and nonsteroidal anti-inflammatory drugs

(NSAIDs) Furthermore, he should use

hepatoprotective supplements with meals,

since supplementation provides medical

prevention and ensures that liver enzymes are

not that much elevated (20%)

Supplements with hepatoprotective

capacity include:

1 Ursodeoxycholic acid (UDCA) is a bile

salt that is mainly used in the formula

of cholestatic liver disorders It reduces

cholesterol in bile and stones, reduces the

excretion of cholesterol from the liver cells and

reabsorption in the gut It is extremely useful

in cases of cholestasis, where jaundice occurs

Its use has been found to improve clinical

symptoms of jaundice and liver biochemistry

as well (decrease ALP, gamma-GT, Bil)

2 Glutathione (GSH) is a tripeptide

consisting of three amino acids (glutamine,

cysteine, glycine) and is the most powerful

antioxidant in nature It prevents oxidation

of red blood cells, helps in detoxification

of the liver parenchyma, strengthens the

immune system, improves skin quality, brain

metabolism and is frequently used as an

anti-aging agent Glutathione’s action in

the liver ensures the removal of the toxic

waste products and neutralizes free radicals

reactive oxygen compounds and heavy

metals Injectable-parenteral administration

of glutathione ensures its direct action,

compared to the oral (per os form), where part

of it is degradated by the gastric fluid

3 N-acetyl-cysteine (NAC) is a precursor

of glutathione and used to increase the

George Touliatos, MD

References:

1 R Solimini, MC Rotolo, et al Hepatotoxicity associated with illicit use of anabolic androgenic steroids in doping Eur Rev Med Pharmacol Sci 2017; 21 (1 Suppl): 7-16.

2 Vargas Kea, Guaraná Ta, et al Hepatotoxicity Associated with Methylstenbolone and Stanozolol Abuse Med J Clin Trials Case Stud Hepatotoxicity Associated with Methylstenbolone and Stanozolol Abuse Med J Clin Trials Case Stud 2018, 2(9): 000176.

3 Chitturi S, Farrell GC Adverse effects of hormones and hormone antagonists on the liver In, Kaplowitz

N, DeLeve LD, eds Drug-induced liver disease 3rd

ed Amsterdam: Elsevier, 2013, pp 605-20 (Review

of hepatotoxicity of androgenic steroids including cholestasis, vascular disorders, benign tumors and hepatocellular carcinoma).

4 Philipp Solbach, Andrej Potthoff, et al

Testosterone-receptor positive hepatocellular carcinoma

in a 29-year old bodybuilder with a history of anabolic androgenic steroid abuse: a case report BMC Gastroenterol 2015; 15: 60.

5 Poupon R Ursodeoxycholic acid and bile-acid mimetics as therapeutic agents for cholestatic liver diseases: an overview of their mechanisms of action Clin Res Hepatol Gastroenterol 2012 Sep; 36 Suppl 1:S3-

12 doi: 10.1016/S2210-7401(12)70015-3.

6 Liv-52 is a mixture of herbal preparation (basma, Tamarix gallica, herbal extracts of Capparis spinosa, Cichorium intybus, Solanum nigrum, Terminalia arjuna and Achillea millefolium) It is effective in cases of drug hepatitis, non-alcoholic fatty liver disease, and cirrhosis It protects the hepatic parenchyma and promoting the regeneration of liver cells The protective effect of Liv-52 can be attributed to its diuretic effect too

7 Finally, lipotropic substances inositol-lecithin that prevent excessive accumulation of fat in the liver and help nonalcoholic fatty liver disease (NAFLD)

choline-AAS and especially the

17alpha-alkylated have been

associated with four distinct

forms of liver injury.

glutathione reserves in the body NAC is also effective in reducing the death rate and preventing the permanent harm caused by Paracetamol (acetaminophen) poisoning

4 Alpha-lipoic acid is a potent antioxidant that has also been shown that restores glutathione and vitamin levels (vitamin E, C)

Therefore, it is a potent agent against free radicals and oxidative stress

5 Silymarin (silymarin-milk thistle) is a hepatoprotective substance with multiple actions It stabilizes the membrane of liver cells by preventing the entry of toxins into the body It increases cell regeneration in the liver and stimulates the synthesis of proteins

This results in increasing the production

of new liver cells to replace the old and damaged cells Silymarin also helps prevent the depletion of glutathione in liver cells

Finally, it promotes the flow of bile from the liver to the intestine, which then cleaves the fats from food Silymarin is used in several

of the stages of liver disease by AAS, as in pharmaceutical hepatitis in fatty infiltration

of the liver and cirrhosis It does not offer substantially, though, in cases of cholestasis

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Vegan Bodybuilders?

ARE THERE ANY?

Guys, meat lovers stay with me here

I am in no way meat-free myself, but this

experience would have seriously beneﬁ ted

my career as a bodybuilder had I considered

this earlier It seems there are more and more

people going meat free, but it’s very rare

to see a huge freaky bodybuilder or strong

man that doesn’t have meat as the staple of

his diet I remember listening to a podcast

with the late Charles Poliquin (“The Strength

Sensei”) He said, “I am yet to meet a strong

person that doesn’t eat meat.”

I’ve played around with going meat free,

although my reasons were health related

Meat is one of the harder foods to digest and I

was having some gut motility issues Slow as

fuck So when I decided to quit competing, it

was the perfect opportunity to quit meat I had

about a month with absolutely no meat and

no eggs It was a full month before my muscle

mass started to reduce My gut function and

my overall health deﬁ nitely felt bett er My

eyes were whiter, my energy was increased

and my skin was clearer It was so good to

have an empty stomach without that brick

feeling inside For the following three months

I stayed at meat once a week, and now I’m

eating around 50 percent less than before

Remember Dani Reardon, who placed

second in the Women’s Physique Division

(WPD) Olympia in 2016? She went vegan

in 2017 and was prepping for the Arnold

completely meat free She told me it was

working “You guys, it was working! I was

full and dry I was so disappointed I didn’t

get to the stage to show you all.” Dani didn’t

compete due to personal reasons, but it would

ripped and muscular I’ve seen it, the freaks that don’t even have to diet

The point I’m trying to get at is maybe we don’t have to go fully vegan, and maybe that just isn’t an option for a serious competitor

in the open class or WPD But I do believe

we could all consider a reduction in our meat consumption and still progress at the same rate It would be highly beneﬁ cial to have time during the year that is completely meat free You could try one to two days a week, or a full month off meat aft er a heavy prep season I was way too hung up on eating meat every two hours, and scared that I’d lose muscle

if I didn’t have high protein, when in actual fact it was a big part of why I had to retire The constant consumption of high protein and meat from 2007 to 2018 brought my gut function to the point where it was impossible

to digest and break down any foods at all

If you’re not digesting the minerals, aminos and vitamins properly, you ain’t gett ing strong and ripped, and you’ll most deﬁ nitely struggle with peak week carb-up Those big bubble guts? I believe many are due to gut issues, and not from drugs

So next off -season, try it Try reducing that meat

“ I am yet to meet a strong person

that doesn’t eat meat.”

–The late Charles Poliquin,

The Strength Sensei

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

Bulking Up or Just Getting Fat?

How much should you eat in your gaining phase? Do you need to add body fat to gain muscle tissue? OK, so there are

a few different things to consider Gender, a person’s psychology/relationship with food, their body type and just whether they give

a toss what they look like away from stage

A competitor with an endomorph body type that really wants to stay in good condition during the off-season may have

to keep a little cardio in all year around, and they wouldn’t really want to eat too far out

of maintenance as they are likely to gain fat easily and find it hard to drop The added bonus is they will likely find it fairly easy to gain muscle tissue without having to force-feed themselves An ectomorph that really struggles to gain strength and muscle tissue may be able to eat far more than that and benefit more from a little fat gain.It’s important to think about your main goals, your body type and then how any fat gain can effect you in a negative or positive way

Some of the positives of gaining body fat might be health related, especially for women It could help to reset hormones and mindset, reduce mental and physical stress and increase energy It could definitely help you to shift a little more weight in the gym, and have better recovery and better performance with the surplus

of food

Some of the negatives could be that your next prep could be made much harder due to the excessive amounts of fat gained, and problems with skin tightening and gut issues if you’re just eating excessive amounts of food

One of the techniques I use with my clients is cyclical dieting We keep an eye

on body composition and once my clients start gaining only body fat weight, we can stay where we are with calories or do a mini cut for four weeks I would either do a steady 10 percent deficit or a short, sharp

30 percent deficit Then you can slowly build the calories back up

If you want to stay in decent condition, not gain too much body fat but also make muscle gains, I would suggest that you go in at 200-400 calories over your maintenance amounts, and then keep assessing each week

Weigh those pros and cons for you as

an individual

Road to the Olympia 2019

Jennifer Taylor, 2017 Women’s Physique Olympia runner-up

and Rookie of the Year, is coming back to show us she’s still

got so much to give Jenny won her pro card in 2013 and then

had a quick rise as she transitioned from a pro champion Figure

competitor to a Women’s Physique competitor Her debut year

in WPD saw her going straight to second place at the Olympia,

next to Juliana Malacarne Jenny has such a beautiful shape and

brings a great level of conditioning that it seemed completely

possible that in 2018, with some improvements, she could take

a win It wasn’t to be In fact, she came out of top three— with

Shanique Grant winning the Women’s Physique Olympia last

year I wanted to find out a bit more about how Jennifer dealt

with the ups and downs, and what she’s got planned for 2019

“My goal for 2018 was to win, and for me to put all

my efforts into that one day for one outcome was a lot of

pressure on myself,” Jennifer said “However, it was a lesson

I needed to learn— for there was one day I desired to win but

was scared to win As odd as it may sound, I wanted to do

well, but didn’t want to be on stage longer than necessary

and was self-conscious of other competitors looking down on me for winning So this process

has entailed lots of personal growth

“This was the first time I put all my heart and soul in to winning, and that made me vulnerable to

possible defeat, but I was determined to stay focused on first place Consequently, when you have

such tunnel vision on one outcome and it doesn’t go as planned, naturally you are disappointed. I’ve

learned I perform better when I don’t know what to expect and have no expectations, so either I am

pleasantly surprised or make mistakes to learn from. This year I plan on striving for the gold, but

without adding pressure on myself. As time passed, emotions settled and the big picture was clearer, I ultimately was very happy placing fourth and able to stay up in the mix with the best athletes in the world and qualify for

2019 Olympia.”

Jennifer said after comparing her photos from last year to 2017 and getting feedback from judges, she saw a difference in her physique in

2018 “My look wasn’t as full and didn’t appear to have the round, full muscle bellies like in 2017 We attribute the difference to losing some momentum around the Tampa/San Antonio Pro in August, where I was used to competing the previous two years and riding high

on two back-to-back pro wins Another factor we believe made an impact was the fact we were

too conservative with food during the Arizona peak week, and I wasn’t able to fill in enough for the

Olympia a week later.”

Her off-season has consisted of a lot of rest and relaxation with family and friends “I believe it’s

important to break away from the competitive scene and mindset, so when the time comes to buckle

down and focus, I’ll be refreshed and ready to train.”

Jennifer would like to thank some people who have shown tremendous support and contributed to

her success throughout the years “Rodney Burton at Results Health & Nutrition in Brandon, Florida

is my posing coach who helps me with my confidence and composure on stage He’ll spend a half

hour flooding my brain with continuous positive affirmations while holding various poses for minutes

at a time Another “game changer” was when my husband, Jim, bought my first posing sessions

with Kenny Wallach with DEAD CENTER I want to thank Kat Carstensen with Kickin Crystal

Designs for sponsoring me this past year and making my beautiful custom suits Big thanks to our

gym family at Retro Flex who truly and genuinely loves and supports me year-round Special thanks

to my best friend Lis.

“My favorite part of this unexpected journey to the top has been the connection

between Jim and me, not only as husband and wife, best friends and soul mates, but also

the unforgettable bond between an athlete and her coach I want to thank Jim for making all this

possible I feel extremely blessed and grateful for my achievements— especially because it’s helped

me evolve into a more positive, confident and happy woman.”

Jennifer Taylor

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If you’ve spent enough time in the gym,

chances are you’ve come across countless

myths and bro-science claims that have

signiﬁ cantly shaped your training and diet

habits While some myths are harmless, others

can profoundly impact your gains When it

comes to protein facts, there seems to be no

shortage of misinformation So let’s take a look

at ﬁ ve of the most common protein myths and

see if they hold up to the latest research

MYTH 1: PROTEIN MUST BE CONSUMED

IMMEDIATELY AFTER TRAINING

Urban legend has it that if you miss the

“anabolic window” by not chugging protein

30 minutes aft er your last rep, you can kiss

your gains goodbye The theory is that there

is a limited duration aft er training when the

muscle’s sensitivity to accepting protein for

repair and recovery is elevated While this is

true, we now know this w indow of opportunity

is much longer than we initially thought In

fact, it lasts up to several hours aft er ﬁ nishing

your training session While consuming protein

post-workout is essential to maximize muscle

protein synthesis, what’s as important for

muscle growth and repair is the total amount of

protein you consume throughout the day

MYTH 2: THE BODY CANNOT

UTILIZE MORE THAN 30 GRAMS OF

PROTEIN AT ONCE

This myth stems from research showing

that muscle protein synthesis is maximized by

consuming 20 to 30 grams of protein, while an

increase has no additional beneﬁ ts Because

of this, it was assumed the body could not

process more than 30 grams of protein at once

However, a recent study had subjects consume

70 grams of protein in one sitt ing and found

it improved whole-body protein synthesis by

reducing muscle protein breakdown The body

can utilize more than 30 grams of protein at

once, but it will not stimulate MPS (muscle

protein synthesis) to a greater degree than

a 20- to 30-gram serving containing 2.5 to 3

grams of leucine A serving of more than 30

grams would, however, improve whole-body

protein synthesis (not the same as MPS)

5 PROTEIN MYTHS

SABOTAGING YOUR GAINS

MYTH 3: HIGH-PROTEIN DIETS WREAK HAVOC ON THE KIDNEYS

This myth is based on the theory that when you add more protein to your diet, the kidneys are forced to work harder to get rid of the extra nitrogen produced by its breakdown, which could cause kidney damage However, no proof exists that consuming amounts of protein many times higher than the RDA has any ill eff ects on renal function in otherwise healthy individuals In fact, a recent study conducted

at Nova Southeastern University had subjects consume 3 grams of protein per kilogram of

bodyweight (three times the suggested RDA) daily for six months, and found no harmful eff ects on measures of blood lipids or liver and kidney function

MYTH 4: TOO MUCH PROTEIN MAKES YOU FAT

Supplementing with protein does not make you fat; consuming more calories than you burn does, regardless of the macronutrient Contrary

to popular belief, it has been shown that people who eat a high-protein diet lose body fat These eff ects are due to protein’s ability to promote

a feeling of fullness and burn more calories during digestion (thermic eff ect of food)

MYTH 5: HIGH-PROTEIN DIETS CAUSE OSTEOPOROSIS

Not long ago, it was thought that the increase in calcium excretion from high-protein diets was detrimental to bone health Recent studies suggest otherwise Diets high in protein have been shown to increase calcium absorption and to have no adverse impact on net stores of bone calcium A case in point is a

2003 study that demonstrated that individuals with chronic low protein intake were at higher risk for lower bone density and more bone loss

So there you have it: The ﬁ ve most popular protein supplement myths have been debunked My intention here is not to promote higher protein use: your protein requirement is what it is, and I do not recommend taking any more than is needed Your body cannot store amino acids for future use, so excess protein gets converted to glucose that is burned off as energy if your body needs it Otherwise, it’s

tissue So, forget these myths; calculate your protein requirements and then follow a diet plan that gives you maximum gains for the eff ort you put in at 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.

WHILE CONSUMING PROTEIN WORKOUT IS ESSENTIAL TO MAXI- MIZE MUSCLE PROTEIN SYNTHESIS, WHAT’S AS IMPORTANT FOR MUSCLE GROWTH AND REPAIR IS THE TOTAL AMOUNT OF PROTEIN YOU CONSUME THROUGHOUT THE DAY.

POST-By Mark Glazier

Trang 35

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Trang 36

CUTTING-EDGE RESEARCH Training

Unilateral training— exercising one side of the body at a time— is a very

eff ective and alternative training method Unilateral training creates more

muscle involvement because of bilateral deﬁ cit This means that the total weight

you can lift with each limb working independently is greater than two limbs

working together An example is the leg press Adding up the weight you can lift

with each leg will oft en be greater than the total weight you can lift with both

legs Because the weight you lift with both legs is less than each leg lift ing a

weight independently, you have a strength deﬁ cit You’ve also overloaded your

muscles more than you could have using both legs at the same time Unilateral

training also increases the strength of the inactive side This is a litt le known

fact of neurophysiology If you do knee extensions with your right leg, your left

leg gets a small training eff ect— without doing anything Australian researchers

found that fast unilateral training had a greater eff ect on the untrained limb than

slow training did Unilateral training is a good change of pace, which may boost

you to the next level of performance (J Appl Physiol, 99: 1880-1884)

Knee extensions isolate and build the quadriceps muscles, so they’re important for bodybuilders

Also, building the inner part of the quads (vastus medialis) is important for people with kneecap pain (chondromalacia patella) The quads consist of the rectus femoris, which extends the knee and ﬂ exes the hip and the vasti (medialis, intermedius and lateralis), which extends the knee University of Miami researchers— led by Mark Stoutenberg— found that pointing the toes inward put more stress on the vastus medialis and lateralis, while pointing the toes outward placed a greater load on the rectus femoris Researchers used electromyography (EMG) to measure muscle activation Bodybuilders should do knee extensions with feet pointed inward and outward to maximize the eff ects on various parts of the quads People with kneecap pain should do this exercise with toes pointed inward to bett er build the vastus medialis and help the kneecap track m ore to the inside of the joint (J Strength Cond Res, 19: 931-938)

Don’t Train to Failure

on Every SetTension and time under tension promote muscle

hypertrophy (growth) and strength The structure

of the weight-training program is important for maximizing these two factors While controversial, multiple sets promote muscle growth bett er than single sets Which activate the muscles best: doing three sets to failure using the maximum weight you can lift for 10 reps (10 RM) during each set (Program 1), or doing two sets of 10 reps at 90 percent of 10

RM followed by a third set to failure? Canadian and American researchers found that total work (reps X weight) was greatest during Program 2 Both programs activated the muscles equally, as measured by electromyography (EMG, measures the electrical activity of muscle) Total work and time under tension was greatest in Program 2 These results are contrary

to conventional wisdom and support the concept of pyramid training methods This was an important study that supplies useful information to bodybuilders (Journal Science Medicine Sports, 9:135-142)

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36 MD musculardevelopment.com March 2019

CUTTING-EDGE RESEARCH

Fat Loss

Waist size Predicts

Heart Disease Risk

Men store most of their fat in the abdomen (visceral

fat) and on top of the muscles of the abdomen

(subcutaneous fat), while women accumulate more

fat on their hips and butt Abdominal fat is deadly

because it’s easily mobilized and sent into the

bloodstream where it can cause arterial disease,

promote insulin resistance and disrupt metabolism

Fifty percent of men with waist sizes of 40 inches or

more are insulin resistant, while men with smaller

waists rarely have the problem The risk of diabetes

increases with waist size For example, a 45-inch

waist is more dangerous than a 40-inch waist

Increased abdominal fat deposition also increases

the risk of heart disease, stroke, some cancers, high

blood pressure, high cholesterol and blood-clotting

abnormalities Waist size is one of the best and

simplest measures of determining the risk of heart

disease and type 2 diabetes— even better than body

ratio (The New York Times; Lancet, 366: 1589-1590)

LaRge Waist size Linked to

Prostate Cancer

Obesity and lack of exercise contribute to insulin

resistance, which is linked to high blood pressure,

high blood fats, blood-clotting problems, diabetes and

abdominal fat deposition Scientists call this problem

the metabolic syndrome A UCLA Medical School

study— headed by Dr Jim Barnard— linked prostate

cancer with the metabolic syndrome (Obesity Rev, 3:

303-308) Lack of exercise and diets high in saturated

fats cause insulin resistance and increased secretion of

growth factors that trigger prostate cancer Exercising

and changing the diet reduces levels of these growth

factors, which suggest that lifestyle changes can help

prevent prostate cancer University of Texas researchers

found that men who gained weight between 25 and 40

pounds— particularly around the middle— increased

their risk of prostate cancer by 200 percent compared

to men who didn’t gain weight Obesity was linked

to reduced levels of testosterone and increases in

insulin— both of which promote prostate cancer (Clin

Cancer Res, 11: 6889-6894)

Why Leucine Cuts appetite

Proteins, and specific amino acids such as leucine, decrease appetite Scientists from the University of Cincinnati discovered that amino acids trigger the release of an appetite-controlling protein called mTOR, which is sensitive

to small changes in energy status This protein has a direct effect on the appetite control center in the brain Eating proteins stimulates mTOR, which inhibits hunger sensations The body’s hunger and satiety centers lie in the hypothalamus, a vitally important structure in the lower part of the brain that also controls temperature regulation and hormone release from the pituitary gland The hunger center sends signals to the rest of the body that makes you seek food, while the satiety center turns off the drive to eat The satiety center usually sends the strongest signals, except when you run low on fuels Then, the activity of the satiety center decreases, while the hunger center goes into high gear Many signals influence the hunger center, including blood sugar, stored fat, blood amino acids, brain temperature and chemicals such as neuropeptide Y, enterostatin, ghrelin, cholecystokinin, bombesin, leptin, mTOR and amylin (Science, 312: 927-930)

Dining out contributes to the obesity epidemic in America Americans dine out 3.3 times per week— increasing at higher quality restaurants that serve bread and butter with meals Bread, particularly products containing processed flour, has a high-glycemic index— meaning it causes a rapid rise in blood sugar and insulin, which promotes fat storage Swedish researchers found that supplementing the diet with vinegar reduced the blood sugar and insulin response

to a bread meal and promoted satiety (satisfaction of hunger) Olive oil and vinegar are often served as butter substitutes in restaurants Next time you dine out, skip the butter and eat more vinegar and less olive oil with your bread (Eur J Clin Nutr, 59: 983-988)

Vinegar Lowers Blood sugar and insulin Response to Bread

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The lawyers at Collins Gann McCloskey & Barry have decades of experience catering to clients in the fitness industry The firm is spearheaded by Rick Collins, Esq., the nation’s foremost legal authority on performance-enhancing drugs and supplements, the original “steroid lawyer” and the creator of SteroidLaw.com Rick concentrates his coast-to-coast practice on the defense against criminal charges, handles sports doping cases involving both amateur and professional athletes, and counsels dietary supplement and sports nutrition companies Other attorneys and practice groups at the firm handle a wide variety

of legal matters with the same attentiveness and dedication to excellence Put their years of experience and knowledge to work for you to meet all your legal needs.

• The nationwide “go-to” lawyers for bodybuilders and

athletes

• Counsel to sports nutrition brands and dietary

supplement companies

• Defense attorneys in the areas of anabolic steroids

and dietary supplement law

• Counsel to the IFBB Pro Division

• Legal consulting services available

• Practice groups handling a variety of legal matters,

including state and federal criminal law, personal

injury law and elder law

• Consulting services available

WWW.CGMBESQ.COM WWW.STEROIDLAW.COM WWW.SUPPLEMENTCOUNSEL.COM

Call us at (516)294-0300 for a

free consultation

to discuss your legal needs

When You Are Faced with a Legal Problem,

We Can Help.

Turn to the Law Firm Trusted for 25 Years by

the Strength, Health and Bodybuilding Communities.

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CUTTING-EDGE RESEARCH

Health By Steve Blechman and Thomas Fahey, Ed.D.

Chilling Increases

Cold Risk After AllFor years, physicians told us that mom’s

advice about avoiding chills to prevent colds

was an old wives’ tale British scientists found

that mom was right all along They asked

nearly 200 subjects to put their bare feet in

either an empty bucket or one containing ice

water for 20 minutes a day Within five days,

29 percent of the subjects in the ice water

group developed colds compared to only 9

percent in the control group Chilling increases

arousal of the nervous system, which causes

constriction of the blood vessels in the nose

and throat This decreases circulating white

blood cells in the upper respiratory tract that

fight infection and kill cold viruses While

there’s no cure for colds, you can prevent

them by keeping your hands and feet warm

and dry and wearing a hat on cold winter

days (ABC News)

Addicted to tAnning?Dermatologists urge people to minimize

sun exposure and use of tanning booths

Excessive exposure to UV rays increases the risk of deadly melanoma and other skin cancers Researchers from Wake Forest University Baptist Medical Center found that some people are addicted to tanning

Researchers administered a drug called naltrexone to people who tanned eight to 15 times per month The drug blocks a narcotic-like substance produced in the skin during tanning Half of the tanners showed serious signs of withdrawal, such as nausea and jitteriness The researchers speculated that sun worshipers get hooked on endorphins produced during tanning We have another suggestion: sun exposure triggers the release of a hormone called melanocortin, which plays an important role in sexual satisfaction and satiety (satisfaction of hunger sensation) It’s possible that tanning

is a sexual turn-on (Journal American Academy Dermatology, 54: 709-711)

Metabolic Syndrome Linked to

Low teStoSterone

in Lean Males

The metabolic syndrome is a collection

of related health problems that include high blood pressure, abdominal fat deposition, insulin resistance, abnormal blood fats, blood-clotting abnormalities and blood vessel inflammation Men with the metabolic syndrome have increased risk of heart disease, stroke, some types of cancer, depression, erectile dysfunction and chronic fatigue Researchers from the New England Research Institutes and University of Washington found that non-obese men with low testosterone levels and sex hormone-binding globulin (SHBG) had an increased risk of developing the metabolic syndrome Abnormally low male hormone levels may be early warning signs of cardiovascular disease

in aging men (Journal Clinical Endocrinology Metabolism, 91:843-850)

Most coaches tell their athletes to avoid all alcohol during the season, but a good percentage ignores this advice Research from Denmark found that alcohol consumption (pure ethanol) or consuming

“alcopops” (popsicles containing alcohol) decreased IGF-1 and increased IGF-1 binding protein Unbound hormones are more biologically active, so drinking alcohol can give you a double whammy: less muscle-building hormone and less effectiveness of existing hormones IGF-1 is a very important muscle growth factor that promotes muscle hypertrophy and decreases body fat Bodybuilders should avoid excessive alcohol consumption because it could interfere with normal training gains in muscle size and strength (Growth Horm IGF Res, 15: 243-50)

ALcoHoL

decreASeS

MuScLe growtH

FActor

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