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January 2008 Vol. 67, No. 1

IFBB Mr. Olympia, page 196

FEATURES

Only the Strong Shall Survive,

page 234

62 TRAIN, EAT, GROW 99Specialize for more size. The TEG men show you how with 3D POF and their big-time heavy/light program.

88 JUST SAY YES TO NOTop researcher Jerry Brainum presents his findings on nitric oxide. Can it get you bigger and leaner?

108 WINTERTIME MASS WORKOUTSEric Broser lays out three size-building strategies, including the 2-Day Barrage of Basics, the 3-Day POF/Rep-Range Rampage and the 4-Day Fiber-Damage/Fiber-Saturation Annihilation. Take your pick to grow big and thick. Plus, an all-dumbbell in-house workout from Steve Holman,. You gotta grow despite all the snow!

128 CHOW DOWN TO MUSCLE UPYou have to eat big to get big, and Phano Paul Som shows you how. From the Bodybuilding.com archives.

136 MUSCLE-SCIENCE ROUNDUPHere are 10 recent research reports guaranteed to accelerate your muscle gains and fire up your fat loss—like using lighter weights for more mass and turning up the heat to grow. Supplement studies too—on glutamine, beta-alanine and carnitine. Good stuff here, gang!

164 A BODYBUILDER IS BORN 30Ron Harris discusses why the no-carb diet is no good for gains.

168 HEAVY DUTYJohn Little channels Mike Mentzer—key HIT insights for triggering new mass gains.

194 MUSCLE BEACH ’07Memories of last summer in Venice, California.

196 IFBB MR. OLYMPIAHere’s our giant in-your-face coverage of pro bodybuilding’s climactic contest. Lots of full-page pullouts of the biggest muscle men in the world. Check it out!

214 HARDBODYDina Al-Sabah has three college degrees and is loaded with exotic hotness. This babe rocks!

234 ONLY THE STRONG SHALL SURVIVEBill Starr says any chump can jump like a champ. It just takes attention to the developmental details he lays out in this feature. It’s time to get high!

JANUARY 2008

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FREAK-PHYSIQUE EXTRA: GIANT FULL-PAGE MR. OLYMPIA PHOTOS

•The At-Home Big-Gain All-Dumbbell Workout•Mass-Packing Diet: Chow Down to Muscle Up•Athletes: Any Chump Can Jump—Sky-High!

PLUS:

Can It Prime Your Pump?NITRIC OXIDE

Dave FisherAge 40

Light Weights Build Mass

Heat Ignites Growth Fast

Stretch It forSerious Size

MUSCLESCIENCEROUNDUP

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Dina Al-Sabah appears on this month’s cover. Photo by Michael Neveux.

We Know TrainingMuscle-Science

Roundup,page 136

Hardbody, page 214

FEATURES

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In the next IRON MANNext month it’s our over-40 bodybuilding issue, featuring—drum roll—Cory Everson! She turns 50—and looks spectacular! You won’t believe your eyes! Then we delve into middle-age muscle gaining with some solid pro training. Rusty Jef-fers just turned 40 and is coming into his own as a professional bodybuilder. See what he’s learned from his decades in the iron game. Plus, perhaps the perfect miracle muscle-packing program—Super Saturation. Get ready for a physque trans-formation! Look for the fierce February IRON MANon newsstands the first week of January.

Wintertime Mass Workouts,page 108

News & Views,page 188

Muscle “In” Sites, page 184

28 TRAIN TO GAINDead wrong? Big-chest chiseler. Naptime. Plus, Joe Horrigan’s Sportsmedicine.

42 SMART TRAININGCoach Charles Poliquin discusses using variation to spur new size and strength gains.

48 EAT TO GROWAnabolic yogurt? A real-world supplement test. The Per-ricone Weight-Loss Diet. Posttraining protein power.

74 CRITICAL MASSSteve Holman delves into the X-only mass-blast theory.

80 NATURALLY HUGEJohn Hansen has twig-to-big advice for a hardgainer looking to get large and lean.

84 SHREDDED MUSCLEDave Goodin on eating out and ripping up.

180 BODYBUILDING PHARMACOLOGYJerry Brainum looks at the research on IGF-1 and mortal-ity. Could your workouts be killing you? Not a chance!

184 MUSCLE “IN” SITESEric Broser revisits a cool body-comparison site and reviews Ed Corney’s classic-posing DVD.

188 NEWS & VIEWSLonnie Teper was on the Olympia like Kid Rock on Tommy Lee (weren’t they both on Pam Anderson?). After all, it’s Vegas, so let’s party. Plenty of pics, kicks and chicks here, gang. Bodacious bods too.

224 PUMP & CIRCUMSTANCESpeaking of bombshells, Ruth Silverman was at the O too, covering the women’s side of things. And as usual her column is chock-full of beautiful babes.

244 MIND/BODY CONNECTIONNew feature: BodySpace Physique of the Month.

256 READERS WRITETanji just dandy, killer cover, on the big-gain train and mass mysteries solved.

Pump & Circumstance, page 224

Mind/Body,page 244

WEB ALERT!For the latest happenings from the world

of bodybuilding and fitness, set your

browser for www.IronManMagazine.com.

DEPARTMENTS

Contents_Jan08_F.indd 24 11/5/07 2:54:43 PM

26 JANUARY 2008 \ www.ironmanmagazine.com

The dictionary definition of selfish goes something like this: lacking in consideration for others; putting yourself at the center. Then there is selfless—less self?—which is putting others at the center. Most people think one is undesirable and one is desirable, but is that really the case? It all depends on point of view, the situation and the degree.

On the surface, the workout is definitely selfish. For one thing, you are investing in yourself. You turn your energy inward; the workout becomes your world. To get all of what the workout is capable of giving, you must narrow your focus. That is part of the magic. You enter the gym and you enter a different world, one that becomes you and the weights.

Anaerobic work, whether it’s done with free weights or machines, is not mindless. The process forces you to think in the present. As Arnold said many times to me at the original Gold’s Gym, “The only rep you have is the one you are doing.” At that instant, self is at the center. If you are thinking about the next rep, the next set, the next bodypart or any-thing else, you are shortchanging your investment in self.

Peary and Mabel Rader, the founders of Iron Man, saw self-improve-ment as the core of what Iron Man was about. They were the epitome of selflessness in their support of bodybuilding, Olympic lifting, powerlift-ing and the strength sports. They were evangelists for the barbell and the changes it can create. They always said it was a part of a lifestyle (my word), not life. Over the past 72 years Iron Man has always been about whole-self improvement—always “bigger, stronger, leaner faster” but also “smarter.” Perspective should be part of the process.

In his book Seven Habits of Highly Successful People Stephen Covey calls investing in self “sharpening the saw.” In fact, without this invest-ment, the other “habits” will be much less effective and eventually crip-ple the process. Without renewal, life withers. How does selfish become selfless? In the case of the workout, the power of anaerobic exercise to transform you, both physically and psychologically, enables you to live the rest of your life more effectively. A strong, healthy body and a clear mind are always assets.

Covey also talks about the roles we play in life: parent, child, friend, employee, spouse, athlete, leader. We all have a different set of roles, and it varies over time. If you look at what you do and what your responsibili-ties are, the effect of the workout moves from the selfish to the selfless. As your roles evolve from teenage athlete to adult, you become aware that the workout is about much more than just muscle. The ongoing pro-cess of working out is really a journey in self discovery. Enjoy the ride. IM

Publisher’s LetterJohn Balik’s

SelfishnessAnother View

Founders1936-1986:

Peary & Mabel Rader

Publisher/Editorial Director: John BalikAssociate Publisher: Warren Wanderer

Design Director: Michael NeveuxEditor in Chief: Stephen Holman

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

Articles Editors: L.A. Perry, Caryne BrownAssistant Art Director: Brett R. Miller

Designer: Chester ChinIRON MAN Staff:

Mary Gasca, Vuthy Keo, Mervin Petralba Contributing Authors:

Jerry Brainum, Eric Broser, David Chapman, Teagan Clive, Lorenzo Cornacchia, Daniel Curtis, Dave Draper, Michael Gündill, Rosemary Hallum, Ph.D., John Hansen, Ron Harris, Ori Hofmekler, Rod Labbe, Skip La Cour, Jack LaLanne, Butch Lebowitz, John Little, Stuart McRobert, Gene

Mozée, Charles Poliquin, Larry Scott, Jim Shiebler, Roger Schwab, Pete Siegel, C.S. Sloan, Bill Starr, Bradley Steiner, Eric Sternlicht, Ph.D., Randall Strossen, Ph.D., Richard Winett, Ph.D.,

and David Young

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

Jake Jones Contributing Photographers:

Jim Amentler, Ron Avidan, Roland Balik, Reg Bradford, Jimmy Caruso, Bill Dobbins, Jerry

Fredrick, Irvin Gelb, Isaac Hinds, Dave Liberman, J.M. Manion, Merv, Gene Mozée, Mitsuru

Okabe, Rob Sims, Ian Sitren, Leo Stern

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

Accounting: Dolores WatermanSubscriptions Manager:

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

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

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

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

Angelo Gandino, (516) 796-9848

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

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

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

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

right to edit any letter or manuscript as we see fi t, and photos submitted have an implied waiver

of copyright. Please consult a physician before beginning any diet or exercise program. Use the

information published in IRON MAN at your own risk.

IRON MAN Internet Addresses:Web Site: www.ironmanmagazine.com

John Balik, Publisher: ironleader@aol.comSteve Holman, Editor in Chief: ironchief@aol.comRuth Silverman, Senior Editor: ironwman@aol.com

T.S. Bratcher, Art Director: ironartz@aol.comHelen Yu, Director of Marketing: irongrrrl@aol.comJonathan Lawson, Ad Coordinator: ironjdl@aol.comSonia Melendez, Subscriptions: soniazm@aol.com

PubLtr_Jan08_F.indd 26 11/2/07 3:50:26 PM

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