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MAY 2009

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$5.99

www.IronManMagazine.com

GET-BIG WORKOUTS • AWESOME-ARMS INFO

• Volume/Intensity Fusion • Power/Rep Range/Shock• Total Triceps Torcher

Moe El Moussawi and Jennifer Gates (More of Them Inside)

Huge Arms Without Curling

The One True Way to GainMASS

7TopSize-Surge Supplements

GET-BIGWORKOUTSTHAT WORK!

™

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CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONMay 2009

78 TRAIN, EAT, GROW 115The TEG men take Shock week to a new level.

112 A BODYBUILDER IS BORN 46Ron Harris offers some wisdom on the one true way to gain mass.

122 PROOF BEFORE PROMISESJerry Brainum interviews top nutrition scientist Anthony Almada on everything from fat burners to protein requirements.

130 MOE MUSCLESLonnie Teper talks with cover man and hot IFBB pro Moe El Moussawi.

142 ACTIVE RECOVERYThe Wilsons discuss what to do between sets to turn up the anabolic jets.

154 HEAVY DUTYJohn Little outlines Mike Mentzer’s big-arm routine. Plus, how to begin a Heavy Duty program.

158 VOLUME/INTENSITY FUSIONA complete best-of-both-worlds program to get you growing from all angles.

182 P/RR/S TRANSFORMATIONKyle Harris’ muscle-expanding experience with Power/Rep Range/Shock.

196 SUPER 7 SIZE SURGE SUPPLEMENTSFrom the Bodybuilding.com archives: key compounds that can up your mass.

202 HARDBODY’08 Figure Olympia champ Jennifer Gates displays her winning form.

218 IFBB IRON MAN PROBig pictures of the massive men who stormed the stage in L.A.

256 PROFILE: SHAUN CRUMPThe national-level flexer gets personal.

282 ONLY THE STRONG SHALL SURVIVECoach Bill Starr explains how to build big arms without curling.

FEATURES

W E K N O W T R A I N I N G ™

Moe El Moussawi and Jennifer Gates appear on this month’s cover. Hair and makeup Terri Groves.Photo by Michael Neveux.

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Vol. 68, No. 5

HARDBODYJENNIFER GATES

218182 MAY 2009

Please display until 5/1/09

$5.99

www.IronManMagazine.com

GET-BIG WORKOUTS • AWESOME-ARMS INFO

• Volume/Intensity Fusion • Power/Rep Range/Shock• Total Triceps Torcher

Moe El Moussawi and Jennifer Gates (More of Them Inside)

Huge Arms Without Curling

The One True Way to GainMASS

7TopSize-SurgeSupplements

GET-BIGWORKOUTSTHAT WORK!

™

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ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE ONLINE

CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS CONT

36 TRAIN TO GAINGetting bigger and stronger on a diet, Joe Horrigan on spider curls and more.

50 SMART TRAININGCoach Charles Poliquin discusses his German Body Comp Program.

60 EAT TO GROWNew info and research on creatine, BCAAs, energy drinks and ornithine.

92 NATURALLY HUGEJohn Hansen outlines two complete muscle-size workouts.

100 SHREDDED MUSCLEDave Goodin talks contest cuts—how to get ripped on the road to victory.

104 CRITICAL MASSSteve Holman on arm-training frequency.

240 NEWS & VIEWSLonnie Teper’s IRON MAN Pro wrap-up and Rising Stars.

260 PUMP & CIRCUMSTANCERuth Silverman reports on the women’s side of the sport. Expo pics are here too.

268 MUSCLE “IN” SITESEric Broser checks out Amy Lee Martin’s site and David Henry’s new DVD, plus he rattles off the biggest mistakes in bodybuilding.

274 BODYBUILDING PHARMACOLOGYJerry Brainum does the research on natural testosterone boosters.

292 MIND/BODY CONNECTIONBomber Blast, ride to romance and BodySpace Physique of the Month Wendy Lucas.

304 READERS WRITEMan against machine, bodies from yesteryear and exceptional e-zine.

DEPARTMENTS 122PROOF BEFORE PROMISES

See more Video @

www.IronManMagazine.comSee more Photos @

CONTEST COVERAGEGet the latest, greatest results, photos, video and blogs from the biggest events.

HOT CLIPSFeel your heart race when you view these studio sessions with fit, gorgeous gals.

PDF LIBRARYRead and/or download some of our most popular features. Build your muscle-building collection.

BEHIND-THE-SCENES VIDEOSSee and hear interviews with the stars of the muscle world.

ONLINE VIEWERS’ CHOICE Here are the places that IronManMagazine.com viewers recently clicked on the most:

We’ve got loads of big pics from the big show in Columbus—Classic coverage from the Arnold Sports Festival. Then it’s time to polish your guns with Mark Perry’s triceps torcher. You can slap on inches of new arm mass. We’ve also got Part 2 of Jerry Brainum’s interview with nutrition scientist Anthony Almada, who talks about creatine, proper fat intake and low-carb diets, plus Q&As with national-level Hawaiian bodybuilder Shivas Higa and the BodySpace Model Search winners. Find the June issue on newsstands the fi rst week of May.

In the next IRON MAN:

> > > >

36TRAIN TO GAIN

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28 MAY 2009 \ www.ironmanmagazine.com

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Bigger, stronger, leaner, and we always want it all faster. Everyone who writes for IRON MAN is locked into the same series of challenges. How do we make our workouts more effective? How do I make my diet work better for my changing metabolism? What supplements work best for me? How do I stay motivated? What about that nagging injury that always seems to flare up when I’m really on a role with my workout? What does that do to my head?

What makes those challenges so intriguing are the variables. Let’s look at the biggest ones. Some, like genetics, are relatively fixed, but so is the passing of time. Time brings experience and shuffles the variables deck. The reality is that the mix of challenges is changing just as you change—and there’s no absolute solution, only a set of tools. That’s what the bodybuilding lifestyle is all about: a set of tools. For us here at IRON MAN, it’s all about using those tools in the pursuit.

Goals evolve with time, and so do the workouts. Anyone who’s trained for years knows the feeling—the “best” workout suddenly doesn’t do it, doesn’t feel good. Waning enthusiasm signals a need for a change.

Arnold has lived a life of supreme accomplishment because he’s taken the “stay hungry” philosophy of the gym and applied it to everything he does. To Arnold the bodybuilding lifestyle is an idea and philosophy that have evolved from the gym to business and then to government, as he himself has evolved. As he said to me in a recent conversation, “The rules and tools don’t change. They are the center of my actions.” They are Arnold’s foundation and compass—he depends on the skills created and perfected in the gym.

Arnold’s workouts have evolved to fit his present needs, but as he’s said, it’s still about joy—he enjoys his workout. That’s something we should all keep in mind; the work should produce more than muscle and physical strength. Arnold always talks about the workout also being mental and emotional training. Toughness, resilience, focus and joy—those are the other side of the physical coin and are no less important than the purely physical. In Arnold’s mind they’re more important.

As we go to press, the Governors’ Conference in Washington has just concluded. With 50 governors attending, Arnold was part of a small handful who made a real impression, as reported in the Los Angeles Times and New York Times. He did it the way he always does it—by fo-cusing on the problem and doing it with joy.

That last point, Arnold’s perpetual joyfulness, comes from his en-joyment at getting stuff done. As he’s said to me about government in general, “They get lost.” Ideology is fine, but the “bottom line” (another favorite term) is that we are here to serve the greater good, and that takes a global but focused view based on reality.

IRON MAN strives to collect and deliver information that you can use to further your pursuit of becoming bigger, stronger, leaner, faster. This issue contains an abundance of tools that will help you live your own “bodybuilding lifestyle.” Enjoy! IM

In Pursuit of Muscle

Publisher’s Letter by John Balik

Founders 1936-1986:Peary & Mabel Rader

Publisher/Editorial Director: John BalikAssociate Publisher: Warren Wanderer

Design Director: Michael NeveuxEditor in Chief: Stephen Holman

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

Articles Editors: L.A. Perry, Caryne BrownAssistant Art Director: Brett R. MillerStaff Designer: Fernando Carmona

IRON 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, 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:

helen@ironmanmagazine.comJonathan Lawson, Ad Coordinator: ironjdl@aol.comSonia Melendez, Subscriptions: soniazm@aol.com

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