In this month's issue...
 Editor's Note - by Robert DiMaggio
New Articles - Training, Diet & Nutrition
Expert Q & A - by Tom Venuto, Anthony Ellis & Lee Hayward
Jodi's Diet Corner - Slow Thyroid?
Member Spotlight - Patrick Ward (aka P-funk)
Product Review - Agility Ladder
Exercise of the Month - DB Scaption
Website Review - AG-Guys.com
Site Sponsors- Please visit!
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Editor's Note
Hello Fellow Bodybuilders & Fitness Enthusiasts,
Summer is almost here and if you are not ready to put on your bathing suit I have a special offer for you!
Tom Venuto author of the best selling ebook Brun the Fat, Feed the Muscle
has put out a 6 hour audio series. I am am so confident based on my own personal experience listening to Tom's audio course I am giving you
the first hour FREE to decide for yourself if you want to spend the money and get the entire 6 hour course.
click here to download the first hour FREE! (Right click link and select "Save Target As...")
IronMagLabs is very proud to announce that IFBB Pro Bodybuilder Wong Hong has joined our team and will help promote our
superior sports nutrition products internationally.
You can read more about Wong Hong and see his amazing pics at www.WongHong.net
Wong Hong will be featured in next month's Member Spotlight!
Yours in Fitness,
Robert DiMaggio - Owner/President
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June Articles
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Expert Q & A
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Jodi's Diet Corner
Slow Thyroid?
Whether you have thyroid disease or not, there are ways to help your metabolism and help support thyroid hormone production. The following food list is not going to cure thyroid disease but it will help support healthy thyroid function and give your metabolism a little kick at the same time.
Beta Carotene: Vitamin A works with Zinc and Vitamin E to produce thyroid hormone
Foods Rich in Beta Carotene: Spinach, Lettuce, Tomatoes, Sweet Potatoes, Cantaloupe
Iodine: Major component of thyroid hormone.
Foods Rich in Iodine: Tuna, Salmon and Seaweed such as Kelp
Niacin: B6 for normal thyroid function
Foods Rich in Niacin: Brown Rice, Tuna, Turkey and Chicken
Riboflavin: B2 is essential for normal thyroid function
Foods Rich in Riboflavin: Sweet potatoes, Avocados, Garbanzo Beans and Brown Rice
Vitamin C: Important vitamin in treatment of both hypothyroidism and hyperthyroidism
Foods Rich in Vitamin C: Strawberries, Oranges, Red Peppers and Kiwi’s
Vitamin E: Works with Zinc and Vitamin A to produce thyroid hormone:
Foods Rich in Vitamin E: Almonds, Avocados, Peanuts, Sunflower Seeds and Mangoes
Zinc: Zinc can help boost thyroid function and works with Vitamin E and beta carotene to produce thyroid hormone
Foods Rich in Zinc: Barley, Chicken, Crab, Beef, Wheat and Turkey
Be sure to read Jodi's "sticky thread" in the forums:
Guide to Cutting, Bulking & Maintenance
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Member Spotlight
Name: Patrick Ward (aka P-funk)
Age: 26
Height: 5' 5"
Contest Weight: 175lbs
Location: New York City
Years Competing: This year is my second (and last contest)
Favorite Body Part: None
Strongest Body Part: Legs
Favorite Supplements:
Whey Protein
How Did You Get Started?
I started lifting when I was 14 because I was terribly short and skinny.
What Workout Plan Worked Best For You?
Either a total body workout 3 times a week or some sort of upper/lower split 3-4 times a week.
I hate training individual bodyparts.
What is your Basic Nutrition Plan?
If I am dieting it is high protein, moderate fats and the carbs start at the same amount as the protein and then I taper them down from there.
If I am not dieting it is usually 1.2g protein per pound of body weight, moderate fat and high carbs.
What Supplements Have Given You The Greatest Gains?
Food! Besides whey and creatine I don't really use supplements. I guess creatine? Just eat.
What One Tip Would You Give Other Bodybuilders/Figure/Fitness/and Normal People?
Don't be so quick to cut your carbs. Carbs are good.
Who Are Your Favorite Bodybuilders or Fitness/Figure Athletes?
I guess if I had to pick a bodybuilder I would say Dorain Yates because he trained like an animal.
What motivates you in the gym?
Trying to beat my personal bests motivates me. Also, if I have a friend training with me that is really motivating as well.
Biggest Pet Peeve?
Somone doing curls in the squat rack.
What is one thing people don’t know about you?
I have a degree in Jazz Guitar from Berklee College of Music.
What did you want to be when you grew up?
A baseball player.
Any advice for people thinking of competing?
Do it at least once just to see what it is all about and just to say that you did it and had that experience because what an experience it is!
What is your number one goal at this time?
Overal health is always my #1 goal. Aside from that I would say optimal performance. To be fast, strong, athletic and explosive would be nice.
Also, to really work on my olympic lifts and get ready to compete.
Who has inspired you the most and why?
My father because he works so hard.
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Product Review - Agility Ladder
by Dale Mabry
I have been searching for an agility ladder for quite some time, but didn’t want to plunk down $80 on something
I was going to use and then just chuck in the closet.
I went on Amazon.com and found the Amber Sports one for $35
so I decided that was the way to go. I got this ladder and took a look at it and noticed that it was more cheaply
built than the ones I had used before. It didn’t look like it was too much of an issue, so I used it in the gym
the next day. It went great and I had no problems using it. I was using it for conditioning purposes and had a
pretty good time trying all of the drills I had done a year or so ago.
The ladder is kind of a pain in that
the rungs don’t stay where they are supposed to so you have to adjust them when you take the ladder out of
the bag, but that is not too big of a deal. The one thing that may be a big deal is that you will have to
buy a book to learn the drills, and most of the books are not that clear as to the technique on the more
advanced drills. Luckily I learned them from a CSCS so I was fine. If you have a video, a coach, or know
some of the moves to do this is an awesome buy, especially for cardio. I would not just buy this without
having a firm handle on all of the drills.
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Exercise of the Month - DB Scaption
by Patrick Ward
A lot of weight trainers typically complain about shoulder pain. I mean come on, if you are going to injure anything it will probably be your shoulder as it is the most mobile joint in the body, therefore making it the most susceptible to injury. Plus, how many of us sit there and crank away on the bench press week after week? You know who you are! You get there and do one set and then stand up and immediately rotate your arm in a big circle. "just loosening up" you say. But what is that little pain in there really?? That little "twinge" that always bothers you after the last set? Anyway, that is a different column all together and I guess. If there is enough interest I can do the next few exercises of the month columns devoted to shoulder stability work and prehab training. (I guess just pm me if you want to have me continue with that).
This month's exercise is a single joint movement for the shoulder known as shoulder scaption. It gets the name because the movement is occurring in what some will refer to as the scapular plane. This is just between the frontal and sagital planes. I prefer this exercise to the standard front raises or side (lateral) raises for a few reasons. For starters, most people's anterior delts are over developed or overpowering as it is. With all that benching and overhead pressing most of us do is it really necessary to do any anterior single joint work? I rarely ever do any front raises myself and my shoulders grow just fine. The reason I favor DB scaption to side raises is because it is much safer for the musculature of the shoulder. Lets face it, there are a lot of muscles that cross the shoulder joint (known as the glenohumeral joint), 17 in all! Seventeen muscles to cross this little joint. That means that when you move your shoulder you better have some seriously strong scapular stabilizers to keep everything in line to prevent impingement. One of the muscles, the supraspinatus (one of 4 rotator cuff muscles), tends to get impinged quite easily. Since the supraspinatus along with the long head of the biceps brachii helps to abduct (think side raise) the shoulder if you are not stable (like if you start to shrug and engage your traps during the exercise) you run the risk of impinging this muscle between the humerus and the acromion process and it has no time to get out of the way of those moving bones. Ah, maybe that is the twinge you are feeling when you bench? Think about it. On that heavy set, you know the one where you unrack the bar and start out with your elbows slightly in but when you get to your sticking point you flare those elbows out a bit. What are you dong there? Abducting the shoulder and almost always shrugging a bit! What do you think your little supraspinatus thinks about you dumping 350lbs on it like that? Just something to think about. Where am I going with this? When you are performing DB scaption your supraspinatus is now placed in a comfortable position that it can clear the edge of the humerous and move nicely within the joint. This exercise is great for anyone, not just those who have gone through shoulder surgery.
So how to do scaption...
It's pretty simple actually. Take two dumbbells (start light). If lateral raises are straight out to the sides and front raises are straight ahead you can think of scaption raises as being somewhere in between the two. It is kind of like you would be making a "y" with your body (or about a 45 degree angle off your body.). That is the plane of motion you want to raise in. With arms extended completely straight lift them up until they are parallel with the floor, keeping the thumbs pointed up in the ceiling (a neutral grip) the whole time, and then back down, just like you would with the other shoulder raises. Form is the key and making sure you are not swinging the weight or shrugging is important. Start light and lift smart.
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Website Review - AG-Guys.com
by David Gill
This month in our website review, we look at a new sponsor of IronMagazine - Ag-guys.com.
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