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JUN
E 2010 / IR
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WE K
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ININ
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LOST EX
ERCISES / STA
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JUNE 2010
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$5.99
www.IronManMagazine.com
Forgotten Moves to Get You Huge!
JUN
E 2010 / IR
ON
MA
N M
AG
AZ
INE—
Forgotten Moves to Get You Huge!
LOST EXERCISES
BIG 10: STEROID-LIKE MASS SPIKE WITHOUT DRUGS
Grow With a Pro:His WinningWorkout and Diet
Forgotten Moves to Get You Huge!Forgotten Moves to Get You Huge!
Grow With a Pro:Stan McQuay
Muscle-Rocking, Size-Shocking
DecahedronDeltsA Simple Solutionfor Wide, Wild Shoulders
PLUS:• Arnold Classic—Full-Page Pics of Monster Muscle• Whey Research: How to Load Up on Amino Ammo • Bill Starr’s Midlife-Muscle Plan
™
FC_SM102_June2010_F.indd 1 4/1/10 11:36:32 AM
60 TRAIN, EAT, GROW 128Power-density Size Surge—complete workouts.
90 LOST EXERCISESDavid Young talks with top bodybuilder Dan Decker about his weird moves that you can use to get huge.
118 FROM THE CAN TO THE MANLonnie Teper interviews IFBB pro and former gangbanger Stan McQuay—plus, Stan’s winning diet and training program.
134 DECAHEDRON DELTSFrom the Bodybuilding.com archives, Clayton South outlines a simple shoulder solution for creating a wide illusion.
142 STEROIDLIKE MASS SPIKESteve Holman and Jonathan Lawson analyze the data on why steroids work and give you 10 ways to synergize for more muscle size without them.
158 BODYBUILDING.COM L.A. FITNESS EXPO EVENTSA photographic look back at all the contests that had the Los Angeles Convention Center rocking.
FEATURES
W E K N O W T R A I N I N G ™
CONTE NTS JUNE 2010
118STAN McQUAY
L.A. FITNESSEXPO EVENTS
158
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Stan McQuay appears on this month’s cover. Photo by Michael Neveux.
206
Vol. 69, No. 6
IFBB ARNOLDCLASSIC
JUN
E 20
10
/ IRO
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E KN
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TRAIN
ING
™LO
ST EXER
CISES / STAN
MCQ
UAY
JUNE 2010
Please display until 6/1/10
$5.99
www.IronManMagazine.com
Forgotten Moves to Get You Huge!
JUN
E 20
10
/ IRO
N M
AN
MA
GA
ZIN
E—
Forgotten Moves to Get You Huge!
LOSTEXERCISES
BIG 10: STEROID-LIKE MASS SPIKE WITHOUT DRUGS
Grow With a Pro:His WinningWorkout and Diet
Forgotten Moves to Get You Huge!Forgotten Moves to Get You Huge!
Grow With a Pro:Stan McQuay
Muscle-Rocking, Size-Shocking
DecahedronDeltsA Simple Solutionfor Wide, Wild Shoulders
PLUS:• Arnold Classic—Full-Page Pics of Monster Muscle• Whey Research: How to Load Up on Amino Ammo• Bill Starr’s Midlife-Muscle Plan
™
FC_SM102_June2010_F.indd 1 4/1/10 11:36:32 AM
CONTE NTS 174 WHEY AHEADJerry Brainum delves into the pros and cons of the king of bodybuilding proteins, with tips on getting the most bang from its amino ammo.
188 HEAVY DUTYJohn Little continues his insightful overview of Mike Mentzer’s Heavy Duty principles. This month: workout duration.
206 IFBB ARNOLD CLASSICFreaky full-page photos: A big-picture look at the body combat in Columbus, Ohio—big names, big money, big show!
228 PROFILES IN MUSCLE: BRANDON BECKRICHHow the up-and-coming national-level flexer strives for muscular success—including his complete workout and nutrition plan.
240 FEMME PHYSIQUESteve Wennerstrom, IFBB women’s historian, takes a revealing look at two game-changing phenoms from the world of female muscle.
250 ONLY THE STRONG SHALL SURVIVEPart 2 of strength coach Bill Starr’s program for midlife muscle and power.
90LOST EXERCISES
134DECAHEDRON DELTS
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30 TRAIN TO GAINThe real secret to building muscle, plus squats and arm size.
44 SMART TRAININGCoach Charles Poliquin outlines how to train for wrestling strength.
48 EAT TO GROWEnergy in a bottle, fat-to-muscle reshuffle and wheat can make you weak.
72 NATURALLY HUGEJohn Hansen lays out the complete push-pull intermediate split for packing on serious size.
80 SHREDDED MUSCLEDrug-free pro Dave Goodin talks with Chef Jay about his rags-to-riches journey.
86 CRITICAL MASSSteve Holman’s strategy for losing fat, gaining muscle and unveiling fab abs.
196 BODYBUILDING PHARMACOLOGYJerry Brainum’s follow-up look at anabolic steroids and kidney function.
220 NEWS & VIEWSLonnie Teper’s full report from the megashow in Columbus. Plus, Teper’s Rising Stars.
232 PUMP & CIRCUMSTANCERuth Silverman’s look at how the ladies shook the house in Ohio.
260 MIND/BODY CONNECTIONMANformation information, pop her cork and beer may boost bone health.
272 READERS WRITEMass from the past, viva Ava and train sane to gain.
DEPARTMENTS
Our July issue kicks off with the inside scoop on how the BodySpace winners grabbed the gold at the Los Angeles Fitness Expo—from their diets to their workout programs to their winning attitudes. Also, Lonnie Teper talks with legendary pro bodybuilder John Terilli about how he stays big and lean at 50. This Aussie’s still got mass, class and his foot on the gas. And if you’re interested in growing gargantuan guns, you’ll want to check out how Todd Jewell builds his bi’s and tri’s to freaky proportions—tips, tricks and programs included. Find your July IRON MAN on newsstands the fi rst week of June.
In the next IRON MAN:
30TRAIN TO GAIN
DEPARTMENTSDEPARTMENTSDEPARTMENTS
Contents_F.indd 20 4/1/10 12:39:55 PM
22 JUNE 2010 \ www.ironmanmagazine.com
The above is a popular refrain, but the reality is that time just flies. No matter what you do with that hour, it’s still an hour. There are only 24 of them in any day, and that’s the limit for everyone. It sounds trite, but time rules.
When my children get stressed out over having too much to do and not enough time, I try to explain the unique
nature of that finite—and infinite—quantity. It moves even if you don’t, and it can drag you along or positively push you into uncharted territory.
Time is in the mind as much as it is on the face of the clock. One of the mysteries of time is how we feel it. Everyone’s experience is different, but everyone gets the same 60 minutes. The finite nature of time shapes us and gives an urgency to our plans. Some people see life as “one day at a time,”
but I think that’s way too macro a measurement.
A day is made up of many decisions. Whether we’re aware of them, we’re making them. For many people the time it takes to work out is always “too much”—they never seem to fit it in. “I’m too busy!” they claim.
How do you measure a productive day? Everyone will have a different answer to that question. Arnold was and is a master of the first-things-first rule. He has the ability to strip
away all of the distractions that surround us in our daily lives and clearly see not only what to do now but also what to do next. Arnold always finished the now before he moved on to the next. It sounds simple, but often we’re pushed by the movement of time and lose our focus. As a result, the follow-through of getting the now done well can be an ongoing struggle.
Just getting it done is not enough, either. I say to my children, good enough is never good enough! As John Wooden, legendary UCLA basketball coach, famously asked, “If you don’t have time now to do it right, when will you have time to do it over?”
Time is never “done over”; it’s gone. Time doesn’t care whether you work out in that hour or not. I don’t always have Arnold’s mastery of the first-things-first rule, but I do have the same hour to train each day. For me the workout is always a source of pleasure—a version of Nike’s “Just Do It.” Every day our distractions try to push the workout into the optional category. Understand its power, relish it, and just do it! IM
Time Flies When You’re Having Fun
by John BalikFounders 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 TeperArticles Editor: Caryne Brown
Assistant Art Director: Fernando CarmonaWebmaster: Brad Seng
IRON MAN Staff:Sonia Melendez
Contributing Authors:Jerry Brainum, Eric Broser, David Chapman, Teagan Clive, Daniel Curtis, Dave Draper,
Michael Gündill, Rosemary Hallum, Ph.D., John Hansen, Ron Harris, 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: Larry Eklund, Ron Dunn
Contributing Photographers:Ron Avidan, Roland Balik, Reg Bradford, Jimmy Caruso, Bill Dobbins, Jerry Fredrick, Isaac Hinds,
Dave Liberman, J.M. Manion, Merv, Gene Mozée, Ian Sitren
Marketing/Web Producer:Helen Yu, (805) 385-3500, ext. 313
Accounting: Dana Glore,(805) 385-3500, ext. 323
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Jonathan Lawson, (805) 385-3500, ext. 320Newsstand Consultant:
Angelo Gandino, (516) 796-9848Subscriptions:
1-800-570-4766 or (714) 226-9782E-mail: [email protected]
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 specifications for submissions. IRON MAN is an open forum. We also reserve the right to edit any letter or
manuscript as we see fit, 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: [email protected] Holman, Editor in Chief: [email protected] Silverman, Senior Editor: [email protected]
T.S. Bratcher, Art Director: [email protected] Yu, Marketing: [email protected]
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