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voLuME 3 lpmr rg8o rsSUE 7 MAJOR CONTENTSBRTTISH Snohr qIIDE ......6.Fu1l details of all forthcoming events.KEMPER TRATNS cHEST. ....8.Top USA physique; John Kemper, explainsa section of his workout to Denie.ENEMIES OF FCItIER. ......I2.Part one of a highly informative seriesof articles. By J.A.Miller.IRAINING WTTH DAVE .....14.Bodybuilding Monthly Editorl DaveWilliams continues his series.IADIES SEcTIoN. ...r8.This issue, a great one for the guys& gals alike. Cooking for a Bodybuilder.TTM TEN RTJLES OF BODYBTIILDING. ..,.2I.By Swedish/American physique star'1Andreas Cahling.POh'ER LIFTERS CORNER.

. .26.This month: How to improve yourDeadlift. By Maurice Johnson.ULTTMATE NUIRTTTON .....33.The final part of this popular series.By Arthur Fairhurst and Bernard Beverly.EARLY MUSCLE ADS.. .....36.Another touch of nostalgiafrom David Gentle.NEWS FROM MALTA. ..42.By Joe Dimech.DO rT YOURSELF.

...46.An introduction to a new series ofarbicles for the beginner. By John OliverIBBti POSING PLATFORM. ..49.TIIE STEROTD SFORT. .....50.Drugs and their implications.By John Oliver.II.MST IN A HO[{E GyM.. ......53.By David Gentle.IBBU NEIdS AND VIEWS ....54.By IBBU Chairman; Jim McCulloch.NUTRTTTONAL COLTJMN. ....56.Arthur Fairhurst and Bernard Beverlyanswer a selection of readers letters.

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BritishSlnor r GrrideMARCH 29th 1980.MBBA IIIIEST BRITAIN StiO,t/ & CONIEST at tlre tuildha]lPlynouth. Uh', Miss, Jr.r-iior, Over 35s, Over 45s alrdNovices. \rtlest Brltain OPEII O\LY T0 TTOSE RESIDII\GIN DEVON COFU\^/ALL AI\D SCTUERSET. Judgine at 2-OQmat The Devonport H & S Club, O1d Adldhal1, Devon-port. Show 7-O0pm at The Aildfrall Phznouttr.STAR OF THE SHOW: JOHN WOOD.For fi.rrtLrer details send SAE to M. A Tlrrner, 2Dorn^Lirgton Drive, Fligfrer Ccr,pton, Plynxuttr.

APRIL l_3th 1980 (sunday)MBBA WAIES SH0^/ & CO\IIESTS at the Barry MenorialFIal1, Barry. IVh, Miss, Jlmiors, Novices, Over 35s,Over 45s. Open to tirose residing in Wales orrly.Judglng 1-3opm, show at 6-3@m. Tickets t1-5O,juOgi4g 5op. Fur-ther details frcxn Danny Willian's10 Park Court Road, Bridgend, Glamorgan.

APRIL 19th 1980MBBA Nh^ & lvllss Norttr East Britain Ccntests. A]soNovices Jr.rniors and over 35s. At the Victoria FIa1l ,Victoria Park, Flardirgs Road, Keigpey, West Yorks.Judgiig 2-3Qm. Sho,v ccnnrerrces 6-3Opm. Tlckets f2-and l1-5O includirg disco after show. SAE to FredWalker, 17 Fbllybark Garders, Bradford BD7 /QR.APRIL 19th 1980.MBBA Mldlanrds contests at Stourbridge Tovlrr Fla1l ,Stotnbrldge, West Midlarrds. lVh, Miss, Novices, JnrsOver 35s, Over 45s. A-lso the fanor.rs OFEN GCARONIEST witLr fabuior-rs prizes and openses. S:IABSrcNf EMtlTT, BERITT. FOX trd a SIPRISE INIERMIIOI{ALSIIAR. Send SAE to Jim Chrarles, 43 Love l-ane, OldSwinford, West MidlandsAPRIL 20th 1980.The thrree stars of ttre above shrow will give anexc};slve ssrLilar. SAE to Jlm Ctrarles as above.aPRIt 26th t_980.Flartl-qoo1 P.C.ClLrb present at the Billirgfram Fonrn1980 1\ABBA llorth Britain Contests. IVh, Miss, I\oviceand Senior over 35 arrd over 45s. Tickets etc frcrn;A Tabley. 87 O,rrton Manor Lane, flartlepoot. Teeside.

MAY 31st 1980.llh Q-anpiari Ccntests. Ivt:, Miss, I\orrice and Jlnior.at tf,re Lossisrputh Toun Flal-l. Judging at 2-@t.Strow at 7Qn. Star of the show Ian larsre.F\rtlrer details ssrd SAE to Peter Sterart (Jnr)14 Dean Terrace, l,ossisrouthr, Moray, IV31 6LL.

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qEDITORIALBY DAVE WILLIAMS

WIIAT I S h/RONG hi:TTH SPONSORSTIP?

It is contrnon knowledge to those who arebodybuilding enthusiasts, that the sportof their choice is a rninority one, and islikely to remain so in the foreseablefuture. Although allied sports such asweightlifting and other strength basedantics are extremely popular in the T.\'.series t'Super Starsrr and rrThe StrongestMan in Britainrr progXamrnes, your actualbodybuilding is sneered upon and evenridiculed by the controllers of this vastmedia. Unless therers an I'angle" they donot want to know.Why is this? In America, the Mr Olyrnpiacontest is screened nationally on T.V. Itis even filrned and sent via satellite todozens oi other- corlntries (excludingBr'itain oi course | . Br-itish televisioncqrparries ptu'chase mill ions of pound.srrir-th of -\merican T.\. progr'anrnes e\-ery1-Car'- ard the pohers that lte must bearrarr' ol- thc- situation. btrt thev do notn'arrt to [.nort. ltln-]Itre si4rl1' ansrr-er- is monel-l In or'de. tocreate. an erciting spectacle. r-ou ncccl aSit of serr=tionalism and the-re's nothinglike big cash prizes to create interest.particularll- r-r'orn the British Press.Of' course. then rte come to the old ProAmatcur question again. but of'a1l thetop British bo{itrilders I knorv. not onewould remain ailat{,rr- for long if it waseven remotely possible to make a livingthrough the spor.t.There hasnrt ah.'a-l's been professi.onalbodybuilders in Amer'ica. They onlyarrived when the big clash prizes clid, anclthey only arrived. when it became apparentto the big conrnercial enterprises, thatsome good publicity could be had for (intheir terms,) a very nminal outlay.Any bodybuilding show organiser knowsthat it is virtually i-4ossible to makeany great profits out of a physique show,and if they were, in addition. to providesay f,,10r000 pri.ze money as well, well,need I say more?Those of you who saw the I'Super Starstlnational finals, will have seen Yorkshire

sprinter John Sherrrood turn professionalon the spur of the moment, in order to beable to compete in the rrnning events. Tnthe end, he won prize money totalling amere f,2000. I say rmerer because, as Johnsaid, rrlrve been running my heart out foreighteen years, and this is the firstmoney frve ever had out of it.r' I thinkthatrs sad. There should be professionalopportunities for the cream of any spor.t,including bodybuilding.Itrs a public relations and marketingexercise, and one which the IFBB havecarried out successfully in America. Ipersonally don't really care which of theorganisations manages to achieve thissort of success in Britain, but itrsabout time someone did. Ask WalterO'Malley or Eddie McDonoughr guys whohave given their whole lives to body-building, how they would like to earn afew thousand pounds a year through thesport. If they were at the same level inAmerica they couldlIt was a British company that sponsoredthe recent I{r Malta contest, due to thehard marketing work of MABBA Chief; JoeDimech. They donrt sponsor any.thing inBritain. Why? Maybe it's just becausethey weren'L askedl

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JOHN KEMPER. HAS BEEN IN THE TOP RANKS OF U.S.EAST COAST BODYBUILDERS FOR. AJfiOST ADECADE. IMIS BEEN TRATNING ALMOST TWTCE THAT LONG" FOR SOME REASON, NO REALLY GREATPH0TO|S OF HIIvf E{ ACTION EYER GET TO SEE TTIE LIGilI OF DAY Il.I MUSCLE MAC"AZINES. ONLyBLAND STT]DIES OF A VERY SYMMETRTCAL TRMNER WTTH NONE OF TTM SIRTATED \ITSUAL MADNESSTTIAT TTM TOP CHAMPS ARE NOTED FOR. fiIAT HAS BEEN HIS PAST IMAGE AND HE'S FED i'P TC}THE TEETH WTTH IT. PART OF TT IS TTIE PHOTOGRAPHERS FAIJI-T. PART OF IT IS DUE TO HISFINE CLASSICAL LINES.ITIS SIMPLY A SHAME TO RUIN THF}i WITF{ STEAMING MADDENED MUSCTJI,AR.SHOTS. JOHN- HAS 1L STMPLE TERMrNoLocy FoR Tms rypE oF pnysrguE. rrE cAn,s trT ,'cRAZEDn

In 198C, John claims he is going all out.We talked with flim recently about some ofhis chest training tecllliques he follows.4.. h'ha+.rs your iavourite combination of

chest. excrcises?J0fil{" 'rInclinr:d ciumitell Lrencir press, };ar-

belI bench press 1,o the neck. flatcablc f1 ;res. standj,ng cable crossoversancl tlrc Pec Deck superset,ted wit haround-tht:-world dumbell exer,r:isefor approximat.ell,- 4 La 6 set'-s on eacherercise, i'or t t,a tZ reps.rr

Q. Horr' cic., 1-

Q. Yourre a successfull gJrm operator own-ing the Diamond Gym in lrvington, NewJersey. How do you handle a beginnerlacking in chest developnent?

JOHN. rrlt varies, depending on the indiv-idual. Naturally I start them offlight and basic, but I usually try tofavour deltoids and back, over chest,

, still maintaining a balance. I see toomany people with overdeveloped chestmuscles and no deltoid,s. This is prob-ably because most people discover thebench press early on. Itrs an easyexercise in which you make fast gains,and their development takes off fromthere.

Q. What are your strongest feats.of chestpower?

JOHN. ttlrve been to between 385 and 400for the flat bench press, and Ird sayabout 26J pounds on the incline. ThenIrve handled a pair of 100 pound dumb-be1ls for 10 reps on the same incline.

Q. What's the strongest feat of power youhaver.vitnessed dealing with chest?

JOHN. rrWhen I was training with a fellownamed Lance Cooper whors a very activebodybuilder here on the East Coast. Heis a very dSmarnic partner to competeagainst. Hers a tremendously strongperson. I saw him after we had justfinished a very intensive shoulder andarrn workout, bench press 425 pounds.This took place when he was demons-trating how to power-bench press to afellow who neede some help with style.He actually did this for 3 or 4 repslIt was simply amazing.

Q. How come you do so nany exercises forthe chest?

JOHN. rrAt this point I am training for acontest and I feel that the more I do,the better. More is better for me atthis point, to get cuts. Ordinarily,when Irm not training for a contest,I just do two or three exercisesbench press, dips and'fly"".

Q. Therers a kind of mania for cross-overpulleys which started with the movierPumping Ironr and the Schwarzneggerchest training sequence. You used themwhat do you see in rem?

JOHN. rrl think they outline the chest andtherers also the psychological,aspectbf looking in the rnirror and checkingthe fibres in action. You just canrtsee that in the other chest exercisesunless you have mounted rnirrors forthis concentration study feature.

t0

rrThe movement makes me feel strong;' it gets my enthusiasm to a peak, andI feel as a consequence, Irm getting

a rea115r good chest workout. Itrs notreally a power exercise, but a shapingand definition exercise. I employ themin a variety of ways, sometimes stand-ing at a 45" ang1e, others with a 60"lean, also the laying version.

rrYou can make it influence differentparts of the chest muscle if vou catctrthe right arc between the cnest anclshoulder tie-in. The way I do it is tocatch the lower part of the chest asI start the standing version andsqueeze down. I find if I tense thelower pec region, the rest of the pecfollows through. tl

#1ilflt1t1t'/t+####Jotrr placed second irr the heavyrueigfrtdivision of the rrWorlrls Best Bodyb rilds"rrevent lasb year. Wtretted by an r_rnsatis-factory experience in the ,79 AAU MrAnrerica, he saysl ttltm going all the wayix 1E80, or el,se. I r 11 be ready, I';getting TCRAZEDI for it!r'W

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PART ONE or' A SERIIIS BY a.I. A. IVIILLER

ffiDICTATES THE GAINS TTIAT YOU TILL MAKE. IN TRUTTI, h'TIAT TRANSPIRES DURING THE RECOVERYPHASE BETIi',EEN THE WORKOUTS, ACTUALLY DETERMTNES HOIV MUCH, rF ANY, rnenulrc emacr onGAINS ONE WTLL RECETVE. CONSEQUEMLY, SIZE AND STR.ENGTH hTLL ACCI]I,ITIT,ATE ONLY ASRAPIDLY AND EFFTCIENTLY AS YOT]R RECOVERY ABILITY.Most weight trainers seem to be aware ofwhat I call 'superficiall guidelines ofrecovery one must adhere to.. to make con-sistent progress. These include thingssuch as proper nutrition. rest, and stateof rnind. Under normal conditions, sirnpleadherence to these ppridelines is enoughto enstrre gains. Ilowever, under some con-ditions, si-mply adhering to these guide-lines isn't going to be enougfi to ensureadequate recovery for the weight trainer.An example of this occurs when a 'slowrecoveryr lifter works out with a tfastrecovery' lifter. I discovered this whenI got a new training partner and a five-day-a-week training programrne at once.After a few weeks of training, the work-load was so excessive for me that I beganto wilt like an ice-crean cone in theJuly sun. With each enpueing workout Ihad to reach a little deeper into my'energy reserves simply to survive, muchless to expect any gains from it. Mypartner, on the other hand, was literallygrowing from day to day.I think I reached the heights of discons-olation and confusion the day he rushedin with a horrified look on his face,pointing to rstretchr marks that werebeginning to appear around his biceps andtriceps area. Wtren I explained to himthat he was growing so rapidly the skj_nwas actually being torn in an effort to

12

keep up, he felt a lot better. but I felteven worse.

f have long believed that there is a fineline between the amotrnt of training thatcauses adaptation and pro{lress. and theamount that caLrses continual breakclownand rep;ression. I began to realise thatI had overstepped the boLrndaries of myrecovery ability.The logical thing would have been toadmit to my training partner that I just.couldn't handle the workload that hecould, but we all know something aboutthe fragility of the male ego,so I lookedlo" another way out. Fortunately, I hadjust spent a whole term researching asirnllar topic for a Masterrs thesisr -andin doing so, I had come across severalpieces of research that dealt withtenhancing recoveryr.What f learned at first was rather perp_lexing. There seems to be a great discr_epancy about what is actually responsiblefor fatigue. Numerous theories hive beenadvanced, all different, yet all sharingthe conrnon bond that they are rathe"

"r=yto dispute and difficult to substantiate.However as we in the rfree world' quibbleabout the causes of fatigue, the highlysuccessfull East Gerrnans monitor theirathletes fatigue and readiness for ensue-ing workouts almost exclusivelv with

blood analysis of lact-ic acid accumulat-ions. Wtren lactic acid returns to a levelbetween 4 and 12mg per 100m1 of blood,recovery 1i-s considered complete and thegreen light is given for the nexb workoutto commence.If;'we accept this hypothesis, that lacticacid is the key element to monitor forimproving recovery abilitv, then we canlogically conclude that the more we canlirlit its accumulations, or the morequickly it can be removed, the morerapidly fatigrre can be thrown off.The next step then, is to ask if there isanything tha{ can be done before or aftera workout that will effectivelv deal withlactic acicl. Happily, there i= researchto irrdicate that there is a series ofteckrriques whosqo.qractice wili accomplishthi s.At the most basic of all the studies isthe finding that, lacbic acid remor-al canbe accomplished more quickly b1. making

._

rest periocls betlveen the sets active,: rather- than passir-e. This rvorrlcl indicatethat the time betrteen sets should bespent rnaintaining some kind of movement.=rrch as plcing. in oppo;ition to sitting.hT kn.:rr. that trncler. norrnal resting condit_iars- lactic acicl is broken dornn moreprefe-r'abl1- in the rvorking of skeletalmrscl-es. fheor'eticallv. simpl1, bv maint_aining sx-,\'r-rnent l..e can maintain a r.apidblood il,:,u - rrhich can enhance the rateat r.*rich tire skeletal muscles can acceptand brreakdcnrr lactic acid.Ihere ar irrclicat ions that there is anoptimal intensitl at which the actir-erest shorrld be sprent to ensur.e the great-est lactic acid r-*rrr;r'a1 . Greatest successhas been elicitect rshen the intensitynecessitated that one perform at about25-35% of one's marirnum possible ef-fort.Such an intensitv se.rrs to be just invig_orating enough to maintain the rapidblood f low_. ]-et not so intense as toresult in the acct-unrlation of more lacticacid. As a working guideline. one cangenerally expect that this optimal inten_sity will be achieved ii one maintainsa degree of movement that is sufficientto maintain a degree of the rapidity ofbreathing that the exercise has caused.For those more technicallr- inclined thereis a method that will .11o,, .,. to pinplint exactly how intensely the restingphase must be spent to obtain the mostefficient lactate removal. With thismethod, we utilise the heart rate as orrrmonitoring device.

Our first step is to determine both ourresting heart rate and our maximal attain-able heart rate under exercising condit_ions. Oners maxirnal heart rate is easilycalculated by using this formula; 220beats per rn-inute runrcJgsa_age in yeaEl

expect amaximal heart rate of 190. (ZZO_3b=19g;With this data we can calculate the heartrate that would indicate that an intens_ity of 35% was being performed by use ofthe following formula;

uy J)7o_plus restlng HR. Again using a .?0year o1d as an exampfe 190_70x35%=ttZ.A range of 5 beats per minute in eitherdirection.

"W111 give us the guidelines wemust

"emJiif within to ensure that we areperfornring active rest at 35% i:ntesity.Making the rest period any more vigorouswould caus'e an even larger rise in ourheart rate and would serve our purpose ofincreasing blood flow, but it would alsobe intense enough to result in even morelactic acid accumulation.Monitoring heart rate can actually bedone with a nrinimum of effort. At theconclusion of a set, take your heart ratefor a ten second count. During the restinterval, mai.ntain a pacing movement anrlretake the heart rate irnnediately beforebeginning the next, set. By recording theheart rate at these two junctures yolr candirectl5' determine the effect that thepacing movement has had on the heart.Then, with oners intesity guidelines inmind, the intensity of the rest periodcan be manipulated so that the heart ratebegins to fall within the establishecllimits. Wtren this point is reached, therewill be 1itt1e need to monitor heart rateclose1y, as one should be able to duplic_ate the intensity of the rest period withlittle difficulty.Admittedly, this method might appear tobe a rather intricate way of doing some_bhing that is really very simple, and ina way it is, but therein lays much of thebeauty of this technique for lactic acidremoval. It is simple enough that it canprovide results with even a crude use ofits performance and it also providesthose who seek to be more calculaling andtechnical, an avenue for- such creativity.In the nexb issue, I will delve moredeeply into the recovery techniques thatdeal with lactic acid, with emphasis onanalysis of their worthiness and somereconrnendations on incorporating them into you workout scheme.l

13

Tralm

cltoaeA good many years ago now, I remcmbcrreading, in an American bodybuilding mag.an arNicle in which several oil the topphysiques of the day were intervie.n,ed as

-regards their training methods. policies"''etc. I cannot remember one'*detail of thetrai.ning methods, I can't er:en. remernber

' their names, but one feature o. t.hisinterview has stayed with me ever.since.and I have used it to great advantage'inmy ohn training protrannne.One question which was put to all of theparticipents in the interview was; rrff bysome Lrnklown powers, you were destiled tobe able to carry out only one exercisefor the rest of yo'.rr trife, what wouadthat exercise betr? Quitc a question thatand one which I have thought about a lot,over the vears. The interesting thing wasthat they all gar,'e the same answer; ThePower Clean!This suprised me, as it no doubt suprises;.ou. Perhaps, like me, you had never evenconsidered the power clean as a body*building exercise. and here are theseguys choosing it as their only erercisefor the future. The response certainlysuprised the interviewer, who felt bor-rndto question them further on the subject.The interviewees went on to explain thatthe power clean brings more mlrscle groupsinto play than any other single exercise.More than that. By placing the emphasisdifferently, it is possible to almostisolate differing muscle groups whilstcarrying out the same exercise.

l4

wlth,Iror ttiose of you who do not kno\n themovement. Load thc barbell with a rveightlr'irich )'ou can rrclear)rr to t-he shoulders,but cannot press out.Taking a comfortablefoot posltion) grasp the bar in a gripsllghtl-v wider than normal, and lvithst.raight arms) but ln the squat posirion,prrll the bar as high a: )-oLL can usinginitially, back ancl leg pohcl- to get thebar moving. ancl then shotLlder. and armpower for the flna1 I ift . \rhen t.tre bar isat itrs highest point. catch it on yourchest, but do not paLLSe there. In acontinuous movement. the bar is throrr,noff the chest and lorrer-ed to the grorind,but NOT touching the g-round. Inmediatelythe bar is witl'rin inches from the ground,'rpo'weril it back up. and so on.This can be contim,red for around eight orten reps and apar-t from the obviousmuscle activit;-. promotes healthy heartand lung actir-itr. too. T know one grry whohad his hear-t r-ate checked after runningflat out on a jogging machine for onernlnute, and then, on another occasion,jmmediatell- after one set of power cleansand the heart rate was consiclerablygreater than that achieved during then-nning. Hence another buit-in advantageto this a1l-ernbracing erercise.Apart from the obvious 1eg and back morre-ment, by using more arm and shoulderpower, it is possible to bring the traps,delts and even lats into strong play.I anr basicall;r a l.azy sort of person, andI hate wasting time, particularly during

training. For this reason, I have alwaysconsidered warm-ups a waste of time. NOTplease note, unnecessary, just a waste-Emy time. This being my naturerl am alwayshappier if I can do two things at once,like eating and watching tel1ylI find that the power cleans works itsway into my schedule through this reason,if no other. It is THE ideal wann-upexercise. Werve already mentioned that itutilises more muscle groups than anyother exercise, it stimulates the heartand lungs, and consequently, blood, morethan sprinting, AND, (and this is whatappeals to me) it can be used to developmusc I e.

f used the power clean as my firstexercise for many years.(I say my firstexercise, but it was also my warrn-up)By placing more emphasis on the shouldersor Lrpper back during the second and thirdsets I could go straiglrt into my shoulderor back programrne feeling that I had notbeen rrwasting my tjmerr.All in all, these guys are correct. Thepower clean is THE BES'-| alround exercisethere is. And just another point. Tf youhar-e stubborn trafs, just watch them comeorr with this otrre. I{ave you ever seen anollmpic 1iftc.:r'with poor traps?

BRTTAIN'S TOP SELLING PROTEIN POhIDER

MusclebuildWTIY? BECAUSE 1O,OOO HIGIILY SATISFIEDCUSTUI,IERS SAY IT'S THE BEST IT MIXEShlELL, TASTRS C.OOD, AND..

it really worksA UMQITE BLEND OF ECGS AND MILK,NATT]RES BEST, TOGETHER WITH ADDEDWTAMTNS MfNERALS & ANTI_FAT AGEMSESPECIALLY FORMT]LATED FOR DAVEWTLLIAUS OVER T1IENTY YEARS OFCOMPETETWE BODYBTIILDING.

MNIT LEAVE IT TO CHANCE. GOWTTTI THE REST AND BIIY THE BRST.

GIANT {J0grarme PACKS only f,1-95.i ECONOMY SIX PACKS ONLY f,1O_OO.

Use the order forrn on page two ofttris magazine and sanple just sorneof the vast, MIJSCLE F0ODS r:rnge.

Reprintfrom....Noyember'December, 1 968 lssue,,FITNESS FOR LIVING"Exercise for Bigger MusclesMany people are under the misconception thatalmost any exercise makes muscles grow larger andstronger. That's not true. Back in 1925 Germanscientists discovered that to acquire large musclesyou must increase the intensity of work done withina given time. That means that it doesn't matter howmuch work you do- What counts is how /asf youdo it. This discovery has come to be known as theoverload principle. Perhaps the most famous ex-periment which demonstrates it involves rats trainedto run at different speedS for varying lengths oftime. Rats than ran at 6 metres per minute ior 195miles had smaller muscles than rats that ran at 26metres per minute, but for only 58 miles. ln anotherstudy all rats ran the same speed. One group ran foran hbur per day for three months for a toial of 35miles. Another ran at the same speed for 3 hoursa day for six months, a total of 2O7 miles. When theexperiment ended, the size of muscles in both groupsremained the same.

The principle of overload also explains why sprintershave bigger and larger muscles than distance run-ners. Although it's more work to run a mile than it isto run 100 yards, the sprinter is doing more work per

second. Consequently, his muscles will becomelarger.

A muscle is composed of muscle fibres, the numberof which vary from muscle to muscle and even fromperson to person in the same muscle. The muscleftbres in the upper arm of one man may number40,000 while the calf muscle may contain 1,120,000fibres. Another person may have only 946,000 fibres.Heredity c"ontrols the number of muscle f ibrespresent, and it will not change.It is these muscle fibres which determine how large amuscle can grow. ln 1897 an ltalian scientist nairedMorpurgo showed that even though exercise hadproduced a 50 per cent increase in the size of amuscle, the number of muscle fibres stayed thesame. The reason for the change was the increase inii6mslsy-about 40 per cent-of the muscle fib-res. Thus, he developed the principle now com-monly accepted that strength development has adefinite limitation depending upon the number ofmuscle fibres present at birth and on the fixedmaximum size to which any muscle fibre may grow.That means that people who want to grow strongercannot expect unlimited development. Heredity hasalready drawn the line. But, through proper exercisethey may reach their maximum limit within theirheredity boundaries.

i'.i==

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LadflesSecGflomoooooooooooooooooooooooooooooooooooooooooooo

WTIAT IS TTIE GREATEST MEAT EATING ANIMAL OFALL TIME? OPINIONS MAY VARY, SOI\'IE CHOOSINGLIONS OR TIGERS, OTHERS WOLVES OR TTM GREATWT1ITE SHARK, BUI I BELIEVE THAT THE HANDS-DOWN MEAT EATING CFIAMPION OF TTM WORLD HASTO BE A BODYBT]]LDER TRATNING FOR A CONIEST.oooooooooooooooooooooooooooooooooooooooooooo

htren I first met my husband Ron Hutchison(ltr San Diego, Mr S.W.States, Mr Inter--national etc), I knew absolutely nothingabout bodybuilding, and was just gettingmy first introduction to health foods.Once marriecl, and Ron began training for-an exhibition, I quickly

tlY1fl

Ilack of craving for sweets. Ttren hediscovered that he was renraining almostil contesb strape without really traving towork at it! As a result, Ron was able tojump into a contest after returning froma two week vacation. To the surprise ofboth of us, with only one week's traininghe won!Since then Ron has entered other contestswith the same almost-miraculous results.His latest win was San Diegors Best BuiltMan, and he was amazed at how easy it wasto cut up for this contest.For one'dhi.rg, by eating balanced regSrlarmeals, his body responded more rapidlywhen he cut down'his carbo intake, but weboth feel that the regular inclusion ofprotein-enriched foods is a major factorin his being able to maintain his si.zeand muscularity between contests.'What are the protein enrichers that wehave found so effective? One is BrewersYeast Powder. In addition to 1/ vitanrins,including all of the B family, 16 arninoacids and 14 minerals including essentialtrace minerals, it is aLso 36% protein.It has been shown that sirloin steak con-tains only 2J/" protein and 22fi fat, whileyeast has only l% fat. Now most bodybuilders are fanriliar with yeast tablets,brrt perhap" ydr. haven't thought of usingyeast powder as a food enricher on aregular basi,s.By adding yeast powder to tomato juice,protein or fruit drinks, sprinkling it oncereal, including it in your gpavies andother mix items you can pyeatly increaseyour protein intake. Werve even used itinstead of salt or pepper on our eggs forbreakfast. We donrt try to make a meal ofyeast, but by adding small quantities toa wide variety of foods we are increasingour vitanrin and protein consumption in arelatively inexpensive manner, and at thesame time the taste is almost un-noticed.Another 65reat food enricher is powderedmilk. Skinrned milk powder gives proteinwhich is practically fat-free. I add itliberally to any recipe that calls formilk. The powdered rnilk blends in rvithbaking items without changing the texbureof what you are cooking. You can add,acup of powdered milk to fresh milk, toprotein drinksrsaucesrsoups and custards.Yogrrt is an excellent source of protein,and has the added advantage of containingfriendly bacteria which aid in digestion.It can be substituted for most recipescalling for sour cream, and are usuallybetter off as a result.

Fresh wheatgerm is rich in protein and isan outstanding source of vitarnin 81. youcan sprinkle it over cerealradd it to anyrecipe calling for flour, and rnixed withhamburger and eggs makes a fantastic meatloaf or hamburger patty. It is also goodas a breading substitute for oven bakedchicken and chops.Eggs are a high-powered protein packageand are easy to add to almost any'thing.The yolks can even be used as a floursubstitute to thicken sauces and gravies.So even a gra\ry can be protein packedwhen it contains yeastr egg yolks and anexbra cup of dried milk.Buckwheat groats are a tremendous sourceof protein. They have over 90% of theprotein of none-fat milk solids and over8O% of the protein of whole egg solids.This makes it closer to anirnal proteinthan any other plant. It has an excitingnutty flavour, and can be used as apotato substitute for meals, and inomelets and other mixed dishes such ascasseroles.In addition to adding these protein en-richers to our food, I try to'make oureating an adventure. Why glut yourselveson tuna when there are so many otherkinds of fish available with a widevariety of flavours. Tired of eating tunafrom a can? Why not try a delicious fishomelet enriched with yeast and powderedrdlk?Souffles are a delipfrtfull change-of-pacemeal for eating eggs and any meat fillersyou may care to try. Casseroles areanother good, tasty way to get proteinwhen you use a minimum amount of veget-ables and all the protein enrichers youwant, along with your favourite meat.Turkey is higher in protein than eitherbeef on pork and is delicious in omeletssouffles and casseroles.

Cooking for a bodybuilder is a challenge,but it is possible to be creative and tohave meals the entire family can enjoy.Ron has discovered that it has made iteasier to train for a contest when he isnot facing weeks of evil-tasting concoct-ions and the boring repetition of thesame food day after dav.With these hints to guide your thereshould be no end to the tasty, protein-rich meals you will be able to dream upfor yourself. A1l you have to do is tothink of how you can add these proteinenrichers to your favourite dishes, andyourre in business.

19

Doug BrlgnolcWD{]\IER OF lHE

'ITEENAGENATLTRAI N{R AMERICAII TTTLE

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ANDREAS CAHLINGIS STAR IS ZOOMING. WITH A REVOLUITONARY APPROACH TO DIET AND TRAININGANDR.EAS HAS SET THE BODYBUTLDTNG WORLD ON ITS EAR, F'ORMING A MUCH ADMIRED PTIYSIQT]E.#lf ffil1flf//llltltl/1H/-lft#/f/11/111/1t1t'/tlt'lffiA1#/11/l/1t/t/tRecent,lv Lsat in on a con\-ersation hehtrcl ivit.h an aspir.ing bocty'builderr- who hadbeen expericncing clil|iculrr in otrtaininggains. Incisir,-e1y

- like a srrgeon rvi1.h

a scalpc:l -

hc cut cljre,:ctlr to thc hcart.or- t.hc matt er . In a f r'om-the-sl-rorrl clcrmorioloIrc. C..r1-i1ing out. linecl his fen RulesFor' Boclrtui 1cling SLrcccss. 85' lollowingt lx:m. t.h i s t-oturg 1;oclr-ittri ldcr- cxper.i enccdrn()1'(. mr.rsc'lc' gr,orrtf i in one month lhan heit;tcl r:rpcr jcnc:r.cl ir-r t.hc pr.evlorr.s year-Ift occurrr'cl to mr- that le'aciels worrlcl alsoberre.r'it i r,om applr-ing 1.hcse rtrles. Somenla\ scem ..i hit. mrLndane to 1.orr. br,rt. you'11rlricklr- sce t h.'it each rLrl o is .r v i taflink irr ttict chain oi' boclvbrrilcling SL.rccr.).SSancl r.ith iil I tlie I inl

each workout day.This was" a resting phasea time when I had to recharge my mind forthat push to the top.If you have injuriesfrom pre*contest training, this is a goodtime to heal them.After a rest, I begin to gradually buildup my training intensity until I am at af renzied pace with fairly hear,y weights.But if I were to keep at that pace allyear long, I would soon burn out and stopmaking gains. So, even though I clo notmiss workouts. I do cycle my training toallow periods of coasting amd mentaf andphysical rejuvination.

TRAIN TIARDThis rule obviously dovetails with ttre1ast, in which T train harder at sometimes of the year than at other.s. At thet,ime when it is appropriate to trainexceptionally hard

- prior to a competit-

ion or posing exhibition -

I do howevertrain extremely hard.What I mean by hard training is a conrbin*ation of heavy resistance, short r.estintervals between setsrancl such intensityaugmenting tecl-iniques as forced reps,negatives, sriper-sets. tri-sets, giantsets, burns and continuoLrs tension. 1 useal1 of these in my training, and they areglued together by a strong mental clrive.The vast majority of those bodybui lclerswho donrt make gains violate one of thesefirst two ru1es. They either train irreg-ularly, not intensely enough, or both.If you can combine regrrlarity with inten-sity, and throw in a little bit, of gooddiet, yoLlr profess will zoom.But sti1l there are a lot of guys outthere who simply donrt want to sweat.They dream about being Mr Britain or N{rUniverse, but they arenrt willing to putin the necessary work to achieve such agoal. It takes absolute dedication to thegoal in order t-o achieve it, and thatincludes regular hard workouts.

DON'T OVERTRATNThe direct opposite to not trainingenough is training too muchrwhich resultsin overtraining. Unfortunately there isonly a fine line between training to theoptimum and training too much, and manybodybuilders cross over the line. I thinkthe problem here is getting carried awaywith doing too rnuch, not from trainingtoo hard. On the other side of the coin,if you are training too long, there is noway you are training hard enough, becauseyou have to train with less intensity inorder to srrrvive these three or four hour

22

workouts. When training hard, you willonly be able to train for aiound one houror an hor-u- and a quarter at most.When yourve overtrained. you'I1 know itbecause you'1l dread even going to thegSnn to workout. When this happens. takea weeks layoff and resune training witha different routine. You would also clowell to begin training with less sets andgyeater intensity. Try doing no more Lhanabout 12 sets per bodypartrbut push cveryone to the absolute lirnit. lf you do. yor,rwill begin to make tremendous gains.

DONIT NEGLECT WEAK POINTSThe accent in todays bodybuilding compet-itions is on having balanced proportions.It seems as though anyone can get goodcuts with todays ripping up diets, andwith time, most can gain good mass to go

POSEDOWN BETWEEN ANDREAS CAHLING AND DARCY BECKLES AT TTIE 1978 IFBB TINTVERSE COMEST

. ir those cuts. This is c:specially true: hose rvho donrt mind t.aking a 1ot of

, ,1ics.so now it seerns that proportion,_. break point. between winning anci

proporti.on means having no*

'.

I i" - I , rbll' the Calr.es, deltOicls ,

- r,i:l : - I -some other bocly palt lvi11-

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- :- "-: , : . . - -l ligent boclybuil ders rec_l:., so -.t'- ',: ..,-ak points and set aborrt)1 >i .:i:.-.1 i,:

-. _

'. ' improve t,hem. The encl

r.esirl t r: -. :t*t,f ectly proportionedPi-n-sici';.- .\If .srr,tlr>. :, r is that you give alageirtg ::!-

-r- -' t ;t total priority in]our t|ain;:r. , _ -

-irst in your work_outs: l-rit ir .."_: I : , .r ier. weights, restless betrteen >--t : . .: rll general 1y pushharcler tharr \.c,r-: ---, - : :r-r e before. Keepthe lagging pa1.t c,-rr: ::.r.L\ in your nrind,and bomb the liie , -- _ it. There wil1be no other- thin-q that ::,= nruscle can dobesides grow. \ point lr_

--ep constantlyin your mind thr-or-ts]roirr- \ r)LLr, trainingcareer.

LTSTEN TO QUALIFTED CRfTISIOVIThis rufe goes hand in hand rrith the pre_vious one, since it is thw rrar vort canmost accurately identify weak bod"rparts.

There are lve11 qualii'ied irrdividuals inthe sport who can gi\ . )-ou an objective

evaluation of your treak and strong pointsgt-rd invariably this rii1l be someone youdo not know we11, since r-our friends rvillalmost always be r_mob.jectir-e.

PRE_PLAN A COMPETETTVE SEASONNothing can l

the-rn on my calender. Then itrs just amatter of sticking to the schedrrle. Thisway., f rm using a road map to my success-fu1l contest condition, rather than awinding country road on which there areno road sigryrs.

SLEEP AND REST WELLSleep and res-t are essential. to a hardtraining bodybtrilcler, since the musclesactually grow only when resting. A lot ofbodybuilders seem to get by fair.ly rvellon as little as i| or j liours of sleep.but,therr-e usually the ones who havc troublegaining muscuf ar bodS,rveight. Tl they wereable to sleep more, no dclubt. they wor-r1dgain weight fastcr'.trn gcnr:rai, you neecl about 8 to E; hotrrsol sleep per day to recharic your ment,alancl pli5rsica1 bat,teries ar-rrl gc:t set, i'ot' anerv da1' of musclc gains. I'd also sr-rggcstthat, you take a riap for- about a hali' horrreach clay as well.

KEEP YOT]R SYSTEiVT CLEAN

If you want to make clptimrlm glirrs. \-or.lshould kr:ep yollr body .rs cLean as poss-ible so that it can work opt.imal1v.Nothing will poiscxr

_vour bocly as clLrickly.rs t:ating

.junk foods, or those i'oocls withchemical additives. This graclu.rllr- sLcrwsyou dov,rr. which retards ,vour' glcnrth rat.e.Ii' you fecl t,hat, you have t.oxif iecl I'ourbocly with such worthl ess f oocls . I ' clsuggesl th.it you se'-t. abor,rt dc-tori l-yingit. f.rke a short, fa,st on

.juice only. theneat a bcttcr quality oi' lood onr:e y-orr'reback on solirLs. Nothing will detoxify yorrlike a i'ast, and I take them regr-rlar1 y'-.

EAT OPTIMLM NUTRITIONIly idea of optimum nutr"ition is rathercomplicated br-rt I can give you an outlirreof it fairly quickly. I firmly believe int'resh foods, pref'crablv raw,

-so thej renzlrynes are sti1l intact. Cooked foodsalso have many of their minerals turnedinorganic) so raw food seems the best tome, and has certainl.y worked well.T also believe in very Little animalprotein other than some raiv nrilk procluctsI also believe in taking goat,rs milk asit is more easily used by the human body.Beef is totally taboo since it is loadedwith saturated fats, uric acid and chem-ical steroids farmers feed their cattle.Many bodybuilders have said that nut rit-ion is 7 5"/" of the battle in bodybuilding,I would go a step further and say thatbodybuilding is as much as 90% nutritionand good nutrition can make you or breakyou in the sport.

2-4

KEEP A POSITWE MENTAL ATTITT]DEThe twine tl-rat t jes all of' the precceclingrttles t,ogether is voLrr' nrincl , :rnd k

YOU DONIT HAVE TO BE IBIG'IVIR WORI,D, WEIGTMD ONLY 160

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25

PWERBY MAI]RTCEJOHNSON.

1TIIS ARTICLE IS INTENDED FOR ANYONE INTERESTED IN POI{ERLIFTING WIIO WT$MS TO INCREASESTIBSTANTIALLY, HIS POT]NDAGE ON THE DEADLIFT. OBVIOUSLY, IN ORDFR TO MAKE RAPID ANDTREnmNmUS GATNS, rT rS NECESSARY TO FOLLOT{ A COMPRETmNSTVE TRATNTNG SCTmDULE WTTHALL TTIE RELEVANT FACTORS INVOLVED IN PRODUCING TI{E DES]RED RESTJLTS. BY FOLLOTING ITIEDETAILS OTITLINED IN TTIIS ARTICLE, I HAVE INCREASED MY OIT'N DEADLIFT FRCIU 5OO POTJNDS TOAROTJND 8OO POTINLS AT A BODYWEIGHT OF TJNDER 2OO POTJNDSI I

L[FTINGWhilst specialisirg on this lift, it is advisableto t'ain only *rree tirnes per week. More than tl"risis too much for the nql'ority of t'ainers and willlead to staleness r,,frr-ich rneans l-ack of progrss, un-Iess you are able to concent'ate exch:sively ontrainirg, with an adequate anxlr-rt of focxl togetherwitir supplonents arrd sufficient rest and sleep toenable qrick recr-peration. If you can fulfill ttreseconditions, tJren you coul-d train on the dead-lifton alternate days, but j-f there are any sigrs ofstaleness, revert back to tlrree tjnes per week.Training less ttran $ree tjnes per week will resr-rftin much slo,ver progress, althougfr progress willstill be nade.Wren on thds schedr:Ie, you wrl1 be usirg a greatdeal of nen/cN,rs energr so cut afl ottrer activitiesand ocercises dcn^,'n to a nLinim-rn. In ny o\^/n case,r,rrhen specialisirg on ttre deadlift, I would fuain onthe deadlift orrly, ttree days per week.0'r the otherdays I t'ajned on sq-rats for one day, bench pressfor one day and hear6r pu11-rps to lcwer chest forone day. On the seventh day I rested ccnpletely.Wren workirg on these otleer llfts, I trained forpcn/ver, but never went all out on ttrern, keeping nxxtof my energr for tlre deadlift..It sesrs stperfluor:s to nrerrticn tlrat you must getat least eigfrt hor-rrs sleep per nig1t, otlrerwise youwoufd not be prrrperly rested and tl"ris woul!, inpedeyour perfornerice and ultinately, yoLr progr;ss.A1soyour diet m"st be adeq-ate for ttre heavy viork youwill be doirg. As you will be usirg a 1ot of energ/use a hig[ carbohydrate diet as well as a tdg'iprotein one. f Lrave fotl-rd rnilk an idea-l- food and Iwrul-d reccnnend ttrat you drirk at least two +rartsper day. In additi-cn I wou-ld reccnnend plerty ofdesiccated liver tablets, vitarnin E, whreat germ oi1kelp tablets and large anpr-u-rts of vitamin C.

26

Or the deadlift, the correct nenta,l attitr.rde is ofextrsne ilportarce. tin_Iike tire otler tifts, t}.eweigfrt is greater and it is a_Lso ,dead weigfrt'.Effort is required rigfrt fron ttre very start,wrlikencst 1lfts r,rrlrere tlle nrain effort is in the seccndpart of Ure ncvenent. Never be apprehensive aboutthe weigfrt. I,,lever trry to 'feel' tlre weigfit before-hard. Put IW. of youn power,tfpryht and ccnfidenceinto ttre actr-ra-l lift. Yourlf soon firrd or.rt if youcan do it or not!Regardless of how nuch power you possess, tlre moretechrriq-re you can introdrrce into ttre deadLift, themore welgfrt you will be able to lift. Olyrpic lift-irg is an ideal exanple; Take away tlre techrriq-re;and they ruruld make vastly ilferior lifts.Of coursethere is not the same anrcunt of scope for tecl^rrriqueon the deadlift, nevertieless it is iLlportarrt toin{oduce as nnrch techrrique as you possibly can.Apart frcrn the ach-ral perforrnance of the lift ttrereare thre preparatory factors. It is no good justamblirtC ry to ttre bar, bend dor,vn, take hotd of tfiebar and corrnence to lift it off the gror.nd.You willcertainly not lift arrlnarhrere near your nraxlmwr andwill probably iqjr-r.e yourself before very long.First, tie positicn of the feet; Donrt place tlrerneitter too near or too far away frcrn tkre bar. Alittle e:eerinsrtaticn is necessar5r to find theexact positicn. l& own best posltion is witJ. tirebar appnrxirnately 2 inches frcrn ny shils wLren I amln the squat position ready to ccnnence liftjr.,g. ILnve occasionally. faited with a lift, tlren byadjustirg ny feet no rTor *-l'lan ha-l-f an inch, I hravedone the lift with ease. So it is iLlportarrt tooperi.ment for as lorg as necessary to fild ttrebest position for you. !!hen you Lrave achlieved this,mark the position with chalk, and a-l-so nerk theirrel-atlve position to tlre bar. After a tine you will

lanor" ttre corrct position witlrolt havirg to markttsn. Second, the posltiofi of tlre arns. lvty bestpcsiticr-r is to lnve n5/ arrTs sliglru-y out frcrn theperpendi-culm, hcrarever as with the feet, operirrentwrtil you find the best positicn for ycx.rrself.Ttdrd, ttre posltj-cn of tLre body. The best positlonis to squat do,vn keepirg tlre back st'aigfrt, head uplookirg stiaigfit ahead or evan sligfrtfy r-p, and thearns sligfrtly out frqn tlre perpendlcular.\,then liftirg, keep the bo$r in aligrnent, not dev-iatirg frcrn tLre form you took prior to ccnrnencirgthe lift. If you do tlr-is, you achleve a standirgposition jn the shortest and ti:rerefore the qu_ickesttjme. You may have to practice tlris for scnre tirneto groove into ttris st1r1e, but it will be worth theeffort. The big ernrr is to drop the head, nrcve tl-reback fon^rard, sligfrtly straightenirg ttre lep, andthen attorptir,g to lift. You will never make ycurbest potentiaf lift with a bad style and will_ leaveyourself wide open to a bad rqju-V.Folrth is breathirg.trlhen in positicn and 'psycLrilg'tp for tLre lift, breattre in and out thrrcugfr tirenxruth, quite heavily, and then just before ccnrnenc-irg tlre lift, take a big gulp of air tlrough thenouth.Hold tLris r,ri-rilst ccxpletirg thre lift and thenforcibly exirafe wLren you are standing erect.On the question of assistarrce exercises, I havefot-urd the very best \ray to ilcrease tlre poun-rdage onthe deadlift is to do deadfifts. Therefore any timespent on nunerous assistarrce exercises could bebebter utilised on tte deadlift itself.When b:ainirg on tLre deadllft, af,nays lift frcrn thecorrect fevel. I don't advise doing partial nxrve-ments lffti:1g off blocks, or extended deadtiftsfrrrm a raiseci positlon. Flcx^Ever, afviays ryrake st:retlut you are liftirg frcrn ttre crcrrect l-evel. CLreckthe dlaneter of the discs yol are usirg, and ifnecessary blrck tlrqn r-p to tie official Light.Regardirg equiF ner-rt. It is essential to hrave apraper welgfrtliftirg belt htridr shculd always beworn. I additiar, it is helpftrll to lnve a 4 inchstrip of l-nrd spcnge abrL A irnh tldck fittedaror-n-rd the lcvuer back and kept in place by tile beltIt is desirable to have staps for ttre grip wlren urthis schedule, and tiese can be nrade frcrn stcx_rtwebblrg or nylon. They shrotrld be ap'prr:xirnately 30inches long by 4 iru*ta wide. trrhren r.rsirg staps,use the norna-l reversibfe'g ip. 0r the l-rand r,ri-richgoes u-rder ttre bar, ttre sfuap goes over ttre bar and1s pulled back underneath tlre bar and vur"apped ror_u-rdthe bar r-u-rtil all tte spare stap is used rp.O-r theother hard, the reverse procedr_re appl-1es. Thestaps hrave, of course, already bear r,rn-apped arorndthe urists and +,]re two ends levelled r-p for lvrapp- -irg rcx-u-rd the bar. By novrng the lrands and rotatirgthe straps, ttrey can be ei-ttrer tightened or slack-ened.

I\ow to the schedr;-Ie itself; First warm up, andrsnernbr, it is just as iLrportant to warm rp insunrner as it is in winter. Warm W witt. a weigfrt

you can easily do for 15 reps hrithcut staps. Nexbadd weiglt so ttrat you can do 10 reps ccmfortabJy.frcrn nov on, use ttre staps for tlre'rernainder oft.Lte sdredule. Now add weigfrt so tLrat you can do 10reps but you ar afl out to ccnplete thern. Or tlreabove ttree sets, do the predetermined nwnber ofreps wr1y. Ncru add more weigfrt for an estirnated 5reps, but ttris tine contjnue after tlre 5 reps ifpossible, and keep goirg rl-rtil you fai1.If you ntanage nxrre tlran 5 reps, add nore weigfrt foran estirnated 5 reps on1y. If you wer crr-ly able todo 5 reps or less, keep at thre sane weigfrt. Nowadopt the sare pnocdure for tr,rp sets of an estirn-ated 3 rps, and a further twc sets of an e-stimated2 reps, adjustirg thre weigfrt as you go, but neverreducirg thre weigfrt. Now add weigfrt for a siftte.If 1'ou can manage two, fine, add weigfrt for anotlrersrrgle. If you crLly marnge 1 *p, keep at ttre sameweigfrt. Contlnue to do silgles r-u-rtil you fail toeven do 1 rep, tlren lf you fail twice jn successionthat is tkre end of the schedule.About once a nonth, atterpt your best sirgle, butdon't attorpt this on a deadlift tr"ainlrrg day, asthe schedr.rle will not aflow you to neke your bestsirgle lift. Afso lrave at least two days rest afteryor-u" last deadlift workout. W-ren attorptirg this,igrncre the schedule, but still warm Lp, and thenprogress to yorl" best lift 1n jlups of about Solbsdoirg 3 reps each tine until you are close to yor.rbest lift. Or ttrese atterpts do not trse sfu.aps, butget used to fiftirrg with yor_rr nornal grip. I woul-dsay here tlrat I have not for-r-rd tlrat usirg sfu.aps cntrainiry days, interferes with ntf nornnl g"ip.Indeed, the exbra power develcped, is bruht jntofull play, and in my cpinicn it is tee power whrichdecides uihether or not you nrake tlre lift, not thegrip as scne people rnagine.Wren the bar is pu11ed Lpr,rard by the power exerted,the upward nxrvenent of tire bar takes nuch of tlrestrain away frrrrn ttre grip, so provid,irg tlrere is asuffiency of povier to keep thre bar nrcvirg r.pr,vard,the grip will be CK. It 1s only r,ri:ren tlrere is notsufficient power to keep tLre bar novirg pward ttntthe bar becomes a dead r,veigfrt. At dris point, sone-tfdng has to happen. The b@ is pullirg jn essencean jnnxrvable object and scnettrirg fras to give. Thegrip gives out, but only becar-se tlre. body putls thehands frcm tkre bar due to the great force beirgused to ir1r to nnve tlre weigfrt r,ririch j_s now static.Wen you are regularly doirrg deadl_ifts for ycurworkout, you' grip wil-l autcrnatical-ly be strug,irespectjl.-'l of r,rftretlrer you use str"aps or not. Ihave seefr' Scneone fail with a 55O pou-rd deadriftand blame"'tlreir. gip, ttren succeed with 7OO pcx-rdsin a partial fift frrxr pcruer blocks! The grip di&rtlet tlrern doun titen, even on a ruch heavier weigfrt.So, wtless you are a rar case, for scne qpecificreason, donrt blame youc grip, but seek to ircreaseyour bo$r pcr^/er. Spendirg a 1ot of tine specialls-mg cn your grip is a waste of tinre.l

27

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Step Two-Utilisation of CarbohydratesAs we move smoothly into the next phase of the diet,continue to base your meals on the plan outlinedpreviously, sticking to a high protein, moderate fat,and low carbohydrate programme as outlinedln this next step, we stili continue with somediuretics, but now you can eliminate if you wish, theearly morning Cidar Vinegar, and the Potassiumtablets. lf you wish to continue to take them, by allmeans do, they can only do good, but they are notabsolutely essential at this stage of the diet. So,leaving the decision about this to you the individual,these are the supplements to take during this sectionof the reducing diet plan.

ln addition to your basic meals, add the followingfood supplements; take three times a day;-200 mgms of Vitamin C1 10 mgm Tablet of Vitamin 866 Kelp Tablets (or one tablet following the suggestedplan)6 Brewers Yeast

,

1 10 mgm Tablet'of Thiamine-Vitamin 81'l 10 mgm Tablet of Riboflavine-Vitamin B21 100 mgm Tablet of Pantothenic Acid (CalciumPantothenate)You will appreciate from reading the previouschapter, that we are now at the stage where we arenot only eliminating excess water, but also steppingup the body's ability to utilise carbohydrates. whichare the real cause of overweight, and the ability ofthe system to rid itself of excess pyruvic acid, whichcauses fatty tissue to develop.

As before continue with this programme for aboutsix to eight weeks. At the end of this period, the bodymetabolism will have altered by quite a bit, and youshould really be seeing and feeling the benefit. Thereis however, one other step to take to completelynormalise the physique or figure, and create an idealbodyweight, or maximum definition This step is theelimination of accumulated fat in the tissues. A lotof this will already haue been removed by theprevious measures, but this final step will com-pletely get rid of any lingering pockets of fat.

Step Three-The Einulsification of FatDuring this part of the programme, we will continueto use some diuretics, some carbohydrate utilisingagents, and follow the same diet pattern as before.Therefore, in order to remove this final remainingfatty tissue, take the following list of supplementsthree times a day.

200 mgms of Vitamin C1 10 mgm Tablet of Bo6 Kelp Tablets (or one depending on the week)6 Brewers Yeast1 10 mgm Tablet of 81

FOR AfiILETES -X' BODYBTIILDERS .X_ SPORT.q{EN

TIIE F]}IAL INSTALLIT{EM OF THESERTALISATION OF THE BOOK BYArthur Fairhurst and Bernard Beverly.

1 10 mgm Tablet of 82100 mgms of Pantothenic acid1 2OO mgm Tablet of Choline1 100 mgm Tablet of lnositol2 2OO mgm Capsules of LecithinContinue with this nutritional programme for afurther six to eight weeks.

You will have now completed bgtween four and ahalf and six months if you have followed the pro-gramme in its entirity. By the end of this period, youwill now have removed the excess fat that had accu-mulated around the body.

.Not only that, but you should Oe feetlng much betterin general health, and you will have accomplishedthis without ending up looking drawn and haggard.The Athlete will now be down to the best weightsuited to his requirements for his particular sport. ihebodybuilder will have acquired extreme definition,while the woman who has followed the routine, willhave normalised her figure, and look slim andattractive.

By taking up to six months to achieve this end result,and by using the special supplements recommended,you will have re-educated your body's metabolism,so that you will in effect utilise your food intake in amuch more efficient manner, so that from now on,the likelihood of excess fat forming again is remote.Having thus used the special measures suggested,you may be asking if it's necessary to continue them.The answer is no, from now on, you can resort to amore varied diet, which includes items of food thatyou have abstained from during the past few months.Naturally, you don't go from one extreme to theother, and stuff yourself with anything you fancy.This would be unlikely anyway, because your re-educated Appestat would probably prevent youdoing so. But, if you keep to a good all round diet,based upon the one suggested for use during thereducing programme, you won't go far wrong.As for supplements, do you continue with them.Well, since these are only concentrated foods any-way, it can only do you good to take sbmething thatwill continue the good work of keeping the body freefrom forming excess fat, and help maintain a highdegree of health"

It is therefore a good idea to take supplements of amore general nature, which retain some of the factorsspecialised on during the weight reducing period.On this basis, I suggest you take the following supple-ments, three times a day with meals"

p

b-

rF

rr'

i

I33

B reakfast200 mgms of vitamin C200 i.u. of vitamin E1 Complete B comPlex caPsule2 2OO mgm capsules of Lecithin

Lunch200 mgms of vitamin C200 i.u. of vitamin E1 Complete B comPlex caPsule2200 mgm capsules of Lecithin

Dinner200 mgms of vitamin C2 multi-mineral tablets1 Halibut Liver Oil caPsule1 B complex capsule

The above programme is a simple yet effective onefor someone who has been through the completereducing programme. Most nutritional needs arecatered for, and the supplements suggested will helpto sustain the effects of the improved metabolism.

The Athlete or Bodybuilder however will probablyneed a more comprehensive nutritional programmeto meet the requirements of his training routines.They will therefore refer back to'the Graduated DietPlan and follow the suggestions outlined in that.

Whatever you do, you can be sure that you will havedone youiself a tremendous amount of good inremoving any excess fat that had accumulatedaround the body. The improvement in your appear-ance will confirm to you that it was well worth theeffort.

Earlier, I mentioned that in addition to the threesteps outlined in the reducing programme, there wasa fburth stage that could be used to further bringabout a reduction in excess fat' This will now bedescribed.

Ste p F our-T ota I W eig ht I osslf you have followed the previous three stages ofweignt reduction, it's unlikely that you will need tofollow the suggestions outlined in this fourth step.I hope tnat you don't, because unlike the previousthree stages, which were not unpleasant to follow,this one is.

This step is based on the principle of letting the bodylive off itself for a period of time, in order to bringabout a maximum reduction in body fat For thali"u*n,-if vo, ao tty it, do not continue for longeithan a month at the most. lt certainly does bringabout great losses in fat, but if continued for longerthan a month, your health' can sometimes beaffected.

However, if you have faithfully followed the firstthree steps as outlined, and still require to lose a littlemore body fat, try the following diet plan. lt's severe,but it works.

B reakfast2 Scrambled Eggs1 Glass of Water1 Multi-Vitamin Tablet

Lunch4 ounces of Tuna Fish, or 4 ounces of Chicken1 Glass of Water1 Multi-Vitamin Tablet

Dinner4 ounces of Steak, or 4 ounces of other Meat1 Glass of Water1 Multi-Vitamin Tablet

After a month on this, stop. You should now haveachieved all you want by way of weight reduction, orthe creation of definition lf you do want te go onthis particular regime again, have a month in betweenon a more normal diet. This way your health willremain at a high level.

Bodybuilders and Athletes who are training formaximum definition or substantial weight reduction,will also need to retain a high protein intake to repairtissue broken down in training.

ln cases like this, it's permissible to substitute thesuggestion of unsweetened Tea or Coffee in thereducing diet plan. with a protein drink.This can be made up with a high protein powdersuch as are advertised on the market, and water.Make sure that the product in question is not high incarbohydrates, and don't use skimmed milk powderat all in this respect, because although high in protein,it's also very high in carbohydrates, and you wouldbe defeating your own purpose.

I

Lunch:Any Starter.j lb. of Steak, Beef, Chici

Itru Nutrition, like most sciences is very much an on

going thing. No doubt in the years to come, a greatdeal more will come to light which will once againlra nsform Athletic perf ormances.

ln recent years, Steroids have been the dominatingfactor in pushing forward the boundaries of physicalachievement. We now know that unfortunately,unlike when they were first discovered, and thoughtto be the panacea for all ills, they produce seriousside effects.

But, as time goes along, new discoveries will bemade that will no doubt supersede even Steroids inhelping the Athlete extend the boundaries of per-f ormance.

Until such time however, you can be certain that theinformation contained in this book is the most up todate description of modern nutritional practices asused by top Athletes and Bodybuilders, and Sports-men and Women of all kinds.lf you put the principles outlined into practice in yourparticular physical endeavours, there is no reason atall why what works for the Champions will not workfor you.

Follow the principles as described,. and you willreduce by half the time it takes for you to reach yourmaximum potential.

You really will be getting-Maximum Aid-ForMaximum Performance.

D-tr'furg ttrc past o4le of lrears, ue trave besrserialisirg tte bod{ rrttltiJrate ltLrh.iticn" rln-itbslby Bernard Beverly ad Arttr.u' Fdirtl-rst. As r,ereadr tte qd of tiris series, I rililld persanffyIike to bke this cpporUnity to thai< Berrarrd adArth-E for readily grantirg ttreir pennissicrr toserialise ttrc bod< eadt rrcrrtir in ttlis nWz:rr.FYrn the nwry letbers u,e trave received, it isapparrft ttrat a large rLrrber of r*rs ha\reer.jqfed reading tire nrrrthly o

ti/3n$ ltutDclH l?itDBv l)avid Gentle

A hard iinancial fact of life is that nomagazi:ne can operate without revenue fromits advertising cplumns. The bigger themag, the more adverts it is forced tocarry to become a sorurd venture.The fascinating thing is that advertstell a wonderfull story of the er..a inwhich they are displayed, as they fullyembody the aspirations of Lhe people ofthe bime.Muscle mags are no different in thisrespect than others, and have the commonbheme, whatever the agerof man and womensdesire to be happier, healthier, and moreattractive to each other.What has changed in advertising is t.helaw. Now, high standards are a must, withffi-requirement that the reading and des-cription, both in print and illustration.must be honest, truthfull, and a fairrepresentation. This is a fairly recentinovation, and it wasn't always the case,as some example will demonstrate.Health or the lack of it, has always beena r-rniversal source of conversation,interest, and best of all, good business.There has always been a "Witch Doctorrr orrrMedicine Manrt making a living sellingI'quack curesrr, and early nags were allow-ed to get away with a fair amourtt offringe medicine. To be fair, many ideasoffered for the publics benefit werepprenuine attempts to help and improve thecustomers health. Early muscle systems,which we will discuss later, were notdeliberate frauds, but simply the bestthat could be offered at the time. Eventhe so-called 'Self resistancer and 'Will-power' courses brought srome improvementto the very low standard of physique MrEveryrnan had in those austere years.Health standards and fitness are now wellin advance of those earlv days with to-days average fit youth, and the excellentdiet and hygiene he enjoys, having a farsuperior build to matr-rre men of the early1900rs.Modern muscle mags carry basically threetypes of advert. Apparatus, books, (haveyou noticed. how many books have appearedon the muscle scene lately?) and biggestspace taker of all, food supplements.

36

There is nothing wrong with any of thesethings, all necessary ingredients oftraining, but not, in my opinion, quiteas interesting as the wider range of theearlier advertisements.Not that I suggest we revert to those oldtimes, the truth is. we have simply sort-ed the rwheatr from the rchaffr over theyears. But just for a nrinute, letrs seewhat you have missed.BERNARR MACFADDEN other.rvise known as

' Old

Hole in the Headr becalrse of his eccent-ric ways, must stake a f:rir claim tobeing one of the ear.l iest and most. will-ing purveyers of health cures in hisearly tPIrySICAL CIJLTIIREI magazine (tgOOs).Mac didnrt miss a trick. or a part of theanatomy. for whi.ch, somewhere in his magthere was a cure or improvement pronrised.As the world is full of hvpochondiacs.MacFadden found a rich market in healthcures, becorning a nillionaire in the pro-cess. The redeening feature about \lac wasthat he did practice what he preached,believing, sometimes with tragic results,in natural health remedies. 'PFIYSICALCULTIIRET was a large. riell illustratedmagazine with many articles written byMacFadden under various pen-names, oftenslanted towards the lurid. another f,actorwhich helped sales.The biggest adverts of all were for theTMUSCLRS BY MAIL| with that great olcltjmer Earle E.Liederman leading the fieldfor this type of training. An interestingfeature was how a potential customer was'shamedr or even insulted to get them totake up the offered courses. I would liketo state at this juncture that apart froma few exceptions.. the course sellers dida fair and honest job, as many unsolicit-ed testimonials prove. Most courses werewithout apparatus, simply because theselling of equiprnent such as weights etc.was an expensive and underdeveloped tradein any case, for most of the customers,none-apparatus work satisfied their phys-ical needs, and even today, is sufficientto produce a fairly well developed bodyif approached in a correct and progress-ive manner.Those people who did attempt 'get richquickr schemes by selling inferior

colrrses information, didn't last1ong, with a bad reputation soon killingoff big business hopes.

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iNa'sr{!. 1!r +:**& erw'..: 1 5a\ir, !. * qe*r!,*dni W6 q."< r" '-k"s . {o' ,r "*. rt1d*ii , llltu*"' it ,ts .ieeia6d: $ae }l'dr d*. ir: eyrsi esr 1El de\tXiFr!, s) ru $,'ii r",' I*r+Frbe.lF'Mil at:(l r.oLlt ines. lle arl s() ol'l'e1,()clc lr('st c\pand, : .-\(.r'cises. lteing :ll)1t.' tostrl)p11. the .ipll"at...rlrs i.rr. this. tlne ol hismost i .-tmorrs p."iri i > r\as CHARLES ATLAS.whost-' colrses h.1.,

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choose. t.here hr-l . .\ >- , "-- , ' ,,.'. TOLSONknown as APOLLEN. CfLLc R(rPER. !I{L{]-DING,i'rom MONTE SALDO ancl ltl\ICK. \l-l\- UEAD,LIONELL STEBBING, CFLA*q IREVCTR. GEORGF F.JOI{ETT, LIONELL STRONGFORT arrcl .r }rr,'rsr c'ilesserr indirrirluals. frtht-r i

-p,.ci.rlisi'c1 onthe chest cxpander,. mainlr ALFRED DANKS,LEWIS ancl SID DELIS.A fcw f'aced up to the public'i gerleralhostilit,y, and went against nleclical opin-ion oi the time, openly aclr ocat.ing theuse of weights. First with bells loadedwith lead shot or sand, and er-entuallywith gpaduated discs. The best being BILLPULLW and THOYAS INCH. Inch, a forrnerPresident of the Health & Strength League

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oi' weright,s. iie coulcl st i I I rlc.:acl-1i11. 540porrn

ended abclomens could be squashed to otherplaces with stomach belts, although abetter idea was to Lrse one of the dietsoffered.

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Dieting, b1'though thewoulcl likenot to bethe idetrrning aid.The iemale fipJur-e as always, went thr-ougha huge rangc of I ashion,s. One aicl soldwas a bust FLAfTENER? Io hide the moreobvious charns of

-voung women. Peoplc- r.'holack height fincl it, a sensiLir.'e sub-iect,ancl just one interesling idea to irnproveyour height rras a sort of 'do-it-1-ourselftraction outiit' or for. bhe masochist, arrackr

. Simpli . the victirn laved on abench lvith the feet in onc strap and theneck in the other. You then rroltnd a smallwtreel and b;r a system oi cogs ancl gears,s t r e t c h e d ..yourse1.i.Internally there werr countless avenlresto experiment with in t.he way of clrres.Some ambitious advertisers r'vent bhe wholehog and prornised I'A CLRE FOR ALL ILLS.rlIvlost however-, specialised in some partic-ular function. Constipation was a popularone I I I : The more ser-ious problem of"diabetes was offered many cures prior tothe discovery of insulin. Treatmer-it cert-ainly controlled rnilder cases when excess

even encorrr-aged with memor\

carbotrydratesfrom the cliot.The cro] ori i sof the \iincl .

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Sergio Oliva Mike Mentzer

MUSCLE MOVIESWorld's greatest physiques

posing on f ilm !Steve Reeves & Clarence Ross,15m B&W film

No. B/8, Super B ....14.00Reg Park, 15m B&W film

No.4/8, Super B .,..f4.00Arnold Schwarzenegger, 18m colour film

No. 272/8, Super 8 .........t7.50Sergio Oliva, 17m colour lilm

No. 303/8, Super I ..e7.50Frapco Colombu, 17m colour lilm

No. 271/8, Super 8 . .17.50Frank Zane, 17m colour lilm

No. 306/8, Super 8. ..17.5010 35mm colour slides, S-140........t5.50

Mike Menlzer, 19m colour tilmNo. 632/8, Super 8 ..t7.506 35mm colour slides, S-143 ........t3.506 35mm colour slides, S-.144 ........t3.50

Chris Dickerson, 16m colour lilmNo. 392/8, Super 8 ..e7.506 35mm colour slides, S-47 .........t3.506 35mm colour slides, S-48 .........t3.50

Helmul Riedmeier, 17m colour tilml,Jo. 460/8, Super B . .t7.506 35mm colour slides, S-85 ...... "..t3.50

John Hamill, 32m colour filmNo. 352/8, Super I .tl3.00

Wiltried Dubbels, 25m colour lilmNo. 5'10/8, Super 8 ..t9.50No. 511/8, Super 8 .... .....t9.506 35mm colour slides, S-116 ........13.50

Roger Callard, 18m colour lilmNo. 620/8, Super 8 ..t7.50

Bill Granl, 29m colour lilmNo. 652/8, Super 8 .t13.006 35mm colour slides, S-150 ........f3.50

Beriil Fox, 32m colour lilmNo. 584/8, Super 8 .t14.006 35mm colour slides, S-139 ...... ".f3.50

Many more f ilms & slides to choose from!Price includes airpost delivery. Order from:

TONY GAMBIN, FLAT 3,..OAKMORE'" SUR FONS STREET,

ST. JULIANS, MALTA

Back t - iie' bLunps. Apart i'r'om the tr.stralrmlj(1r i--,,, riing appilrat.us r-rf wcig'ht-s :rnc1str'ancis. ': r,' h'e'r'e rrlrv:r1rs atLempts t,crint roclr-rc i :.' .,. ::.rclgct s . Ihese,: tltemes hat.e: .in f'act . r ' .:rr. ,u'r-cl manl' t. i-'lcts or 'r' th(.))'ear's. 1-,-,1', - ' , j:rclgct s h'ith l.lirrs c)1'cfr.rins to >r i , ,r ,:rj nst irr.'r-r 1too1 s :rndpaLent c:rlr -..i( I i in.'..i . c:r'ltsl-ter t 1'pemachines. it.r,r, I r

-,.-ltrtrr-: (-tc alnd levc'r'bells from SEIGBART. lsTON. JOE PRICII ( h(lrrsed sleclgellarrurit:1 > GFORGF JOhET"I :'rnclmore rccrentl\. t rl: t

"1: lt '..'t'-r' LEOROBERTS c'lemorrsi. Ia;-:.- - '. , tr lrrt'Weicler' s magazine-,

NOTE FOR TTIE OVER ENTHL'SL{-CTIC READER.ooooooooooooooooooooooooooooooooooooooooo

AI,I, ADVERTISMMNIS ILLLTSTRATING THISARTICLE ARE OVER SEVENTY YEARS OLD ANDARE USED I"IERELY TO ILLUSTRATE TFM TYPE OFADVERTISEMENT OF TTM PER.IOD.NONE ARE STILL N.I EXISTENCE SO PLEASE DONOT CONFUSE TTM POST OFFICE BY ATTEMPTINGTO REPLY TO ANY OF THEMIooooooooooooooooooooooooooooooooooooooooo

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40

Ron llagnunWTNNER OF TTMI'NATT]RAL I,TR AMERTCACONIEST.

Photo; Joe Valclez.

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hy Joe Dlnteclt,

Here i.n Mal-ta, physiqre ccntests fal-l between tliemontirs of Juu-re and Septenber. \it/e aluiays thougfrttlat tfris time of year ls tlre best tine for theboSriarilder to be at hj-s peak. DLring these hotsLrnner rnonths tfie bodybuilder is nxrre defined, rTDrvascu-Iar and cutrrp, and above al-l, tanned l1ke abrcr-ze stah-re.

fv$ tr-aining year is divided into three phases of 4nonttrs eadr. First of all, I nrr.rst say thnt I nnadeit a point not to enter more than brc contest peryear, preferably one, so tlrat I can prepare nSrselfbetber. Contest prqaratlcn was disctrssed jn detailin my previous articles, so jn ttiis issue I willgive the readers scne details about ny off sersont'ainiqg and diet.kmediately after the contesb, that isaround September, I take a week off frontrainilg.D-rirg tkris week I take it easy and eat anythLing Ican lay my hnnds on. l4ost of my time is spent work-irg on my ns^r routine tt-rat will take nre tp toCtristms. Dnirg ttris first pLrase, I concsrfuateon buildirg ncre po\^rer, nuscle size arrd wej-gfrt, soI errbark on a forlr day week split rrx-rtine workingttree bodyparts at a tjme.A system I al-ways go back to wLren I need to get outof a stlckirg point or r,,,4ren I need to generate noreentkusi-a.sn, is tlre H.EII+ULL S'VSIEM, r,ucrking cn tklepusfurig narscles on Ilbnday and Thursday and thepulli:rg nn-scles on tfle oflrer two days. This ls, infact tLre syston I used last year with great successand was elplained in cr-re of ny. colunu-rs a few npntlisago.As regards exercises, at tlr-is stage I stick i,o thebasic ones. I nornally do two per b@part, er

rcutjne Urerers not1.rirE special, it's how you do it-.lrat coulr-rts, and of course tlre diet you follow.And this brings Ls to the other inportantpart, of phase one.As I stressed in q4 interview, diet plays a verylarge part jn bodybuildine. i\C MATIF_R F()// FTAFD yOLlTFA[\, UNLESS yOlJ EAT T]tE @RRECT FOOD, yOJ WILLNEVER MAIG IT TO THE TOP.Even at this early stage of my contest preparatlon,I pay attentlon to tjre food I eat. After the weekof jr-nk food eatirg r,rtrich I nentioned earlier, Inorrnally go on a 36 hor-r fast, havirg orLLy fruitjulces and water. Thls will glve tirc digestivesystern a rest and help prepare it for another yearof hea-lthy eatirg habi_ts.

JOE D]MECH AS TM LOOK-< DLRING PHASE ONE.COMPARE THIS TO HIS CO\-TEST PHOTOGRAPFIS.As a general mte I neve: ::-

-..- -jrned products

such as r,r,h-ite flor-jr and ,",tj-,e :=j. In this phaseI eat a lot of vhole grains, i:e-, =: iried fruitsnuts, meat, fishr, eggs, yogurrt a::t *_-< I nroderat_ion. I alwqys eat for-rr tin-e oe*_.: ::::lCast at

6-30, lL-u'rch at n@n, I hrave a snac..- :::.-nd 4-Oemard dinner arror-n-rd 8-04m. At g-3oari . -;.tx a Ldd-rpr.otein drirk r,ti-Llch I mix myself and ccr_sls,i:s of 3eggs, a glass cf mllk prepared with sldmed nilkpowder, 1 tablespoon of egg powder and 1 banana oro*rer fruit for taste. I nrix a1l flrese in a blenderand sip it slowly for nexjmurn benefit.

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As regards fmd srpplonents, if you r.qnsnber frornmy last artlcles, I take ilre wLrole l_ot jrr flre filalplnse. DLrirg this first phase I take 20 to 30Dessicated liver tablets, 20 hi$ potency BrewersYeast, 2 5ohg Vit C, 2 x 2OOiu Vit E, t higfr pot_ency Vit A, 1 l\fuftivitandnfl{inera-I capsule and 2Betalne HCL tablets with every nreal for easierprotein digesticn and assjmifation. I aj_so takeGarlic capsules a.ll the year. r.ouu-rd for jntestjla_l_heal-th. This herb is considered by nrany nutr.ition_lsts as a natural anti-blotic arid prevents nerryserious infectiorrs ui-rich would otherwise hinder tlieprogress you ar lookirg for.Next month I will write about my secondphase_. from January to April . If you haveany problems, write to me enclosing SAEand I will do my best to sort them out.

A photo from my album.T?ris monthrs pictr-rre shov,s ]vhftese bo$rbuilderAmando Buttigleg tthen he represented iriblta at threIFBB World Bodybuildirg Chnpicnships i:r hetoria,South Africa in 1975. Behjnd Anrendo you can seeslperstar Ed Ccrney, and on the left with tark 1,op,another Amerlcan Superstar; Daru-ry paclilla. I waspriveleged to be a judge at threse chanplcrsirlpsvuhich were one of the best ever orgar.rised.Guess who?Februar5r's gtess lr,tro was of course otr redoubtableEditor; Dave Willians (A blt soft I Urought?) SorryDave. iast issue raras a_lso an easy one. Mro eise butJohn Cifucne cor-rld blow r.p a water bottle to suchgigantic prrcportiorrs? JoLn i,res in Nhlta durilg thelate sjrrbies rr,tren he gave severa_L exiribiticrr,s.

This nonths photosLro,,,s a palr cf thebest legs in tlieworld. Do you klowwLro he ls? Send yor.ranswers to Joe DimedrrrBetirLehsn" MaterBoni Consitii Sn.eetPaol-a, Malta"The wirrrer wiltrreceive a free slpplyof MJSCLE F'OODS.

/1')

ohn BnownWTNNER OF TT{E TALL CLASS

- 1979.I\R CALIFORNIA.

Photol Joe Valdez.

FRAilII z,AilEPETE GRY]IIIOWSKT

HENE!* lit BRIIA|N!*

rufiffi.M jfj;,!E

Irr or-rr contiru_ring policy of bringing thethe very best to Br-itish noayt,.ifA""=, weare delighted to annotrnce the forthconilgvisits to Britail of two of the world's topPh;-sique Champions; Frank Zane and FeteGr-vnkowski" Both will be tourilg Britaindtring this year for a series of serninarsand posing extribitions. pete is to vist ourshores dring the month of June, and ttrree