Archive Index  ·  Forums  ·  eBooks  ·  Top Sites

IronMagazine.com™ LLC Newsletter

Date Published 11-01-2004

November Newsletter 2004

In this month's issue...  Editor's Note - by Robert DiMaggio  News - 2004 Mr. Olympia  Featured Product - Dennis B. Weis ebooks  New Articles - Training, Diet & Nutrition  Expert Q & A - by Tom Venuto  Merchandise - IronMagazine T-Shirt  Jodi's Diet Corner - Stick to it!  Member Spotlight - Peter Jolly (aka Rissole)  Product Review - 5-HTP  Magazine Review - Planet Muscle  Dave's Training Zone - HIT Style Training  Healthy Recipe - Turkey Meatballs  Free eBook - Beginner's Guide to Fitness (Sample)  Site Sponsors- Please visit! ..................................................................................................................................................................  Top Editor's Note Hello Fellow Bodybuilders and Fitness Enthusiasts, Well, here we are Halloween has come and gone and soon it will be Thanksgiving, before we know it Christmas will be upon us. Another Mr. Olympia contest has past, the results are posted in the News section along with some a link to backstage and contest pictures. As you will see this newsletter is packed with info, we have many new sections and I want to thank all of the IronMagazine moderators that contributed - Thanks! :) Anabolic-Matrix Rx is currently out of stock, but Bodybuilding.com still has product available. We expect to have our new & improved version of Anabolic-Matrix Rx this month. We will also have ads running in Planet Muscle magazine the next 6 months starting in the November-December issue, and also an ad in Muscular Development magazine starting in the January issue, which hits the shelves December 1st, so keep your eye out for them! As most of you have probably heard President Bush signed the bill making all prohormones & prosteroids illegal drugs classified exactly as anabolic steroids on October 22, 2004. The good news is we all have 90 days to stock up on them! Be sure to visit Bulknutrition.com for great deals on prohormones and prosteroids. We have a new site sponsor this month, if you are in need of work-out clothes and gear be sure to check them out HouseofPain.com Yours in Fitness, Robert DiMaggio - Owner/President ..................................................................................................................................................................  Top News - 2004 Mr. Olympia Las Vegas, Nevada, October 29-30 2004 2004 Mr. Olympia Results 1st Ronnie Coleman 2nd Jay Cutler 3rd Gustavo Badell 4th Dexter Jackson 5th Markus Ruhl 6th Gunter Schlierkamp 7th Chris Cormier 8th Dennis James 9th Victor Martinez 10th Darrem Charles 11th Pavol Jablonicky 12th Kris Dim 13th Ahmad Haidar 14th Johnnie O. Jackson 15th Troy Alves 16th Craig Richardson 17th Mustafa Mohammed 18th Richard Jones 19th Claude Groulx Click here for backstage & contest pics! ..................................................................................................................................................................  Top Featured Massive Muscle Pumping by Dennis B. Weis Massive Muscle Pumping is guaranteed to help you destroy your own muscle mass barrier and gain Over 1 Pound of Muscle Density every day for 21 days. Massive Muscle Pumping contains the most dynamic, unorthodox, and advanced training principles available today. The revolutionary training techniques revealed within this eBook are beyond normal by 21st century training standards. But you're not looking for normal training results, are you? You want to get stronger and more massive than you ever dreamed! With Massive Muscle Pumping, your EXPLOSIVE MUSCLE GROWTH (EMG Index) will be so impressive that no one will believe that you are anabolic steroid free.     Instant eBook Download ..................................................................................................................................................................  Top November Articles Reduce Post Workout Muscle Soreness by Tom Venuto Ask Anthony Ellis - Part III by Anthony Ellis The Baseline Diet, Part 2: Protein, Carbohydrates, and Fat by Lyle McDonald Daily Specialization Training - Transform Your Weakest Bodyparts by Nick Nilsson ..................................................................................................................................................................  Top Expert Q & A by Tom Venuto      This Month's Question: How much protein can I eat/drink at one time? Get the answer here! ..................................................................................................................................................................  Top Merchandise IronMagazine T-Shirt                  only $13.99 go to estore... ..................................................................................................................................................................  Top Jodi's Diet Corner Stick To It! When Cutting or Bulking, it’s important to plan and execute a diet and give it your best shot. Too many people just start with a diet and they don’t give it enough time to work for them. They try a diet and within two weeks give it up because they say it is not working. This is not enough time. It can take up to four weeks for your body to respond to any diet, so giving it up after a week or two is only playing with your metabolism. And can quite possibly cause you problems, especially while you are trying to lose weight. Losing bodyfat or gaining muscle mass doesn’t happen overnight and there is no magic solution, so please be patient with your body and it will give you the results you are looking for. Plan, prepare and be ready to stick with this for the long haul. Just stick to it! Be sure to read Jodi's "sticky thread" in the forums:  Guide to Cutting, Bulking & Maintenance ..................................................................................................................................................................  Top Member Spotlight Name: Peter Jolly (aka Rissole) Age: 33 Height: 5’8” Contest weight: 171lbs Off Season weight: 185lbs Location: Central Coast NSW Australia Years Competing: 1 Favorite body part: Abs Strongest body part: Lats Favorite supplements: Glutamine, BCAA’s IM: How did you get started? Pete: When I turned 30 I thought I was getting a bit pudgy round the middle and just decided to do something about it and got hooked. IM: What workout plan worked best for you? Pete: I have been using Gopro’s Power/ Rep range/ Shock training system for about 2 1/2 yrs of my 3 yrs training and I think that has worked pretty good…. lol. IM: What is your basic nutrition plan? Pete: I am bulking right now so... (Meal 1) Rolled oats Skim/ lite milk Flaxseed oil Fruit (Meal 2) Whey Sweet potatoe Flaxseed oil (Meal 3) Chicken breast/ Lean meat/ Fish Salad/ Vege Brown rice Oil (Meal 4) pre workout Whey Natty pb (Meal 5) post workout Whey Grits (or some form of fast carb) (Meal 6) Chicken breast/ Lean meat/ Fish Salad/ Vege Oil On a non-training day I swap 5 and 6 around but drop the carbs. IM: What supplement has given you the greatest gains? Pete: I have never been one for supplements much, mainly cause of the cost factor but I get most gains from just eating right. I do however like glutamine, especially when cutting. I really feel like it helps me retain my muscle. I also love flax, I feel really good when taking it and it’s a great way to boost those cals cleanly. IM: What one tip would you give other body builders? Pete: Diet is EVERYTHING!! Eat right even when bulking!! When I eat clean I put on muscle. If you wanna get somewhere with your muscle use this quote, “cheating too much is just cheating yourself”. IM: Who are your favorite body builders? Pete: Hmmmm, I have never really followed body builders as such. Although we all like Arnie don’t we, and I like Gunter Schlierkamp as well. Any BB that has put the effort in to compete is great in my books. IM: What do you do in your free time? Pete: Free time...? Whats that?? lol I play a little bass guitar (not a small one) and I am now trying to finish my personal trainers ticket before Christmas. So studying is on the cards at the moment. Family time is very important too. IM: A turning point in your life that has helped you stay focused? Pete: I guess for me it’s when I became a Christian. I learned that I didn’t have to do what everybody else was doing, Smoking (weed), drinking, drugs and stuff. I feel like Jesus gave me a choice to make right decisions in my life and stick by them, and if I fell down I always had another chance to get back up and go again. IM: Most interesting person I’ve met? Pete: That’s a tough one…… I’ve met some famous people (briefly) but as far interesting goes….. I’d have to say my son Caleb, lol. He’s into bionicles, spiderman, Power rangers I could go on and on. But he also wants to “work in a gym, so I can show people how to workout poperly, like dad….” IM: What motivates you in the gym? Pete: That’s a tough one too….. I don’t really know, a combination of things. A desire to be the best I can be, the want to make peoples jaw drop when they see how much I lift lol. To win my first comp (which I did) but now I want to be Australian overall champ so that’s a great motivation now. IM: Biggest pet peeve? Pete: This is easy. The word BUT!! I hate when you talk to someone and say your talking diet, and they want what you’ve got but when you tell them what you do they say “oh I’d like to do that BUT I haven’t got the time to... bla bla” or “oh I’d like to work out like you do BUT….” Either you want to or you don’t, if you want it, drop the “but” and just do, no excuses otherwise stay outta my face. IM: One thing people may not know about you? Pete: I struggle….. I hate being strict with diet and working out but “I want”, so “I do” IM: What did you want to be when you grew up? Pete: A Doctor or a Vet. I guess now I still get a chance to work with human bodies lol. IM: Any advice for people thinking of competing? Pete: If you are even thinking about competing do it!! And start now, even if your comp is gonna be 12 mths away start your preparation now!! Eating right, routine prep, posing, get the right advice from an experienced competitor and go for it. You’ll love it!! IM: What is your number one goal at this time? Pete: Australasian Natural Bodybuilding “National” Champion!! IM: Who has inspired you the most and why? Pete: I would have to say Mick Moss, a very good friend of mine. He did my very first programme and was world champ in 2001 for the ANB, he has had renal failure and looks like he needs a transplant but he always has a smile on his face, he is a great fighter. He also runs his own personal training studio and has a great family. Just in closing I would have to say, play the sport that you’ve been training for. I was thinking about my comp the other day and thought “I’ve finally played the sport that I’ve been training for.” If you trained for baseball and never played a game it would get boring pretty quick. Bodybuilding has its own rewards without competing but can I encourage anyone to try the event. It’s like coming full circle and it will lift you in the gym to a new level. Thanks everyone at IM, you have been my motivation outside the gym. Pete ..................................................................................................................................................................  Top Supplement Review - 5-HTP by Craig Nemow Basically 5-HTP (hydroxy tryptophan) is the legal version of the amino acid tryptophan which has a wide variety of usues in the bodybuilding and health arenas. If you have been reading lables on many of the newer supplements, especially the weight loss supplements (as I am sure you guys have)...you are sure to have noticed by now that 5-HTP is popping up everywhere. Lets talk about why. Appetite Suppresion: 5-HTP can be a very effective appetite suppresant, especially when dealing with a person who craves carbs and sweets. Carbs tend to raise seratonin levels which is often times why people crave them as "comfort" foods. It is also one of the reasons women crave carbs around the time of their menstural cycle when seratonin levels may drop slightly. 5-HTP also raises seratonin levels and can provide this same type of "comfort" associated with eating sweets in some people. It has been my experience that women tend to get better results then men in this area. Sleep Aid: Elevation of seratonin by ingestion of tryptophan can also lead to sleepiness. Relatively high concentrations of tryptophan is found in warm milk and turkey which is why these foods are notorious for causing drowziness. This is a dose dependant reaction, meaning that the amount required to achieve this effect will depend on the person's tolerance to the supplement. For myself, at 210 lbs, 200mg of 5-HTP will put me down for the count. As always, start with a lower dose until you find what works for you...more is NOT better! GH Release: There have been several studies that suggest ingestion of tryptophan will elevate growth hormone levels, especially when ingested before bed. The mechanism is not exactly known but it is either because of its actions as a secretagouge or simply because it allows for deeper sleep which usually means more GH release. GH has a wide variety of benefits from weight loss, to muscle gain, to better looking skin, and everything in between. Anti-Depressant: Raising seratonin levels is the mechanism by which the anti-depressant medications work. (either by inhibiting seratonin breakdown or increasing its uptake). So again, 5-HTP will raise seratonin which should elevate the mood in a person with less than optimal seratonin levels. This is the same mechanism by which St. John's Wort works but the results come much faster (like in 30 min with 5-HTP compared to 3-4 weeks with St. John's Wort). NOTE: If you are currently taking an anti-depressant (MAO inhibitor or an SSRI) be sure to discuss 5-HTP supplementation with your doctor before trying it because it can alter the amounts of medication you should be taking or your doctor may suggest not mixing them at all. Personally, when I use 5-HTP I buy it by itself in 50mg capsules (ex. Ora Labs 5-HTP) and adjust the dosage depending on the effect I hope to achieve. If you would rather take it in combination look for it in various mood enhancing formulas, sleep aids (ex. Sleep Naturally), or weight loss formulations (ex. HOT-ROX). The versatility of 5-HTP makes it, in my opinion, a great addition to almost anyones supplementation program for one reason or another. I personally have had great succes with this supplement and have only recieved the highest praises from people who I have reccomended it to. If any of the uses for 5-HTP discussed here sound like areas you could use some help in, give it a shot, I don't thik you will be dissapointed. ..................................................................................................................................................................  Top Magazine Review - Planet Muscle by David Gill Picture this. You are standing in the magazine isle looking at all the current bodybuilding magazines. Which one do you buy? Here's a hint. Planet Muscle magazine is bodybuilding, weightlifting, and strength sports the way they are supposed to be. It's Hardcore and to the point with cutting edge commentary and review of athletes, magazines, shows, supplements and equipment. PM has retained the services of bodybuilding's top writers, photographers, and models to assure that the publication will remain authentic and true to the sport. As a result, PM has earned a loyal following of readers and distribution channels. PM is published by Jeff Everson, one of bodybuilding's most experienced and passionate advocates. PM pioneered the concept of FREE media integration of TV, magazine, internet, event, and direct mail. PM magazine is distributed through leading bodybuilding gyms, direct mailed to one of the most targeted lists ever assembled, through distributors of the finest sport supplements made, and through bonus distribution at events like the Olympia and the Arnold Classic. Not an armchair expert, Jeff Everson graduated cum-laude as the President of his Physical Therapy class from The University of Wisconsin in physical therapy and attained postgraduate degrees in physical education. In college, Jeff attained All-American status in both the shot put and hammer throw. While in graduate school, Jeff won the National Collegiate Olympic Weight Lifting Championships. His lifts of 336-lbs. and 420-lbs. in the snatch and clean and jerk respectively, were National Collegiate records that stood for 11 years. Jeff later lifted 560-lbs. in the bench press in competition. Planet Muscle Magazine has been around for five years now. Planet Muscle was only launched to the newsstand in late 2002, but has already set records for growth. Planet Muscle strives to disseminate the truth, reliable, accurate training and supplement information, as well as quality editorial, without pulling punches. Most already know that the magazine news stand market is saturated and that all the magazines have too much of a specific agenda and unyielding approach. Jeff won't compete with the big boys, having somewhat of a different forum, but he is unique, interesting, historical, entertaining, cutting edge and up-to-date, with useful, practical and honest information. And best of all, he won't tell any lies just because a company advertises with him. There is overwhelming confusion about training and huge number of cries for honest information about food supplements. It's a very competitive business with every product out there exclaiming that it is better than the rest. You all know the story and you've all seen the advertisements! Some of these ads stretch the truth like a piece of bubble gum stuck to your shoe on a hot summer's day. So do yourself a favor once a month. Take 10 minutes and go to www.PlanetMuscle.com or better yet, pick up a copy at your newsstand and check out what Jeff has to say. If you have never checked it out, I promise you won't be disappointed! ..................................................................................................................................................................  Top Dave's Training Zone Welcome all to the first edition of Dave’s Training Forum. A “No Spin Zone” if you will, for training the various training routines used in health clubs, gyms and musty dungeons across the world. Each month I will discuss a new training regimen, its protocol, and the principles behind the madness. From Iron Magazine favorites such as P/RR/S and TP-PT, to HST, Max-OT and H.I.T. I will briefly summarize a new program each month, and hopefully give board members a more fair and balanced view of all the options they have at the tips of their lifting straps. The first installment I dedicate to my brother, Duncan’s Donuts, also known more commonly around the house as Mike. Mike has been using H.I.T. or also known as High Intensity Training for the past two years and has completely turned his physique around using its principles. But before we get into these principles, lets review a little history on H.I.T. and how it first came about. The HIT revolution was started about 1970 at the controversial hands of Arthur Jones, also the mind behind Nautilus equipment. Jones had a good deal of expertise in the areas of physics, torque and structural strength. He used this knowledge and built some of the first solid machines to using your own body’s natural range of motion. These machines were revolutionary for their time. During this time, he also did experimentation on his workout routines. Jones was very detailed in planning and keeping records of his workouts. It was during this came to the felt that strength would always precede size, and if you were not increasing strength in every workout, then you needed to increase in intensity. Jones spent many years spent in Africa watching the largest, and strongest animals, of each breed. He was curious what they did to become so large. He observed that the largest, and strongest animals in the herd or pack would always do the least amount of work, but would always be involved in the most INTENSE activity. He then applied this basic principle to his workouts and it changed how he viewed bodybuilding in general. He firmly believed you could get stronger in every workout, not from working out more, but working out LESS. This was a very odd concept during his day, when bodybuilders were under the impression that more = better. Jones was saying the opposite. Less = better. Some of Hit’s most notorious followers are Mike and Ray Mentzer, Casey Viator, Boyer Coe, Sergio Olivia (for a time), and Dorian Yates. While there are many various forms of HIT style training, the basic principles behind HIT are summed up in as follows: -Intensity -Progression -Form -Duration -Frequency -Order Intensity is what HIT is all about. Workouts are EXTREMELY intense. Working each exercise to complete muscular failure, and even beyond ensures all fibers are fatigued. Basically, if you had only one set of exercise you could do for a body part, you want to give it all you got mentality. Intensity is the backbone of HIT. One of the main reasons HIT does not work well for some people and very well for others is because certain people have a very hard time working to utter and absolute positive muscular failure. HIT routines use concepts such as pre-exhaust, forced reps and rest-pause techniques to further the intensity level of exercises. Intense, heavy, brutal workouts are what HIT is all about. Progression is in essence, improving each and every workout. HIT relies on the theory that strength precedes size, and if your not getting stronger either by repetitions or weight, than you are doing something wrong in one of the other principles. Many HIT followers believe if you follow each principle, then you should be always be progressing in one form or another. Form is a must for all bodybuilding and strength training routines. Proper form must be adhered to at all times to avoid injury and work the muscle to the fullest degree and longest range of motion. Duration is the amount of time spent during each workout. HIT is intense and brief. You cannot workout with full intensity and have long workout sessions. The more intense the workout, the more brief it should be. HIT says work the muscle as hard as possible, but also as quickly as possible. Once you create an inroad to muscle recovery, trying to further that inroad with length will only lead to over training. Frequency is a bit more debatable among different HIT theorists. While most bodybuilding routines have you work a muscle at least once a week, sometimes up to 3 times per week, HIT can range working a muscle from once every 72 hours, all the way to once every 2 weeks! This idea is based on super compensation. Once you tear down a muscle with intense exercise, it must recover not only to the point of where it was before, but add NEW muscle as well. This takes time, and many HITTERS find their strength will not increase sometimes for one or two weeks before they can train a muscle and progress from their previous workout. A good saying is… every day is kidney day. Your kidneys do not speed up or slow down according to your weight training. The more muscle you are tearing down, the more work your body has to do to replace it AND add more of it. The more stress you place on your body, the longer it takes to recover. The more advanced you are in strength training, the longer between your workout sessions. Order refers to working major muscle groups before smaller ones. However, in some cases such as pre-exhaust techniques, you actually would work the muscle in an isolation (single joint) movement and then move directly to a compound movement to assist in pushing that muscle beyond failure with the help of its ancillary muscles. This is simply a brief overview of HIT and its principles. There are many different variations of HIT, but its basic principles I outlined remain the same. If you are more interested in HIT, feel free to pm me, my brother, or check out one of the these HIT books: The New High Intensity Training by Ellington Darden Ph.D Mike Mentzer’s volumes of Heavy Duty Training the Mike Menzter Way and Muscle in Minutes Exercise Science: Theory and Practice by Brian D. Johnston Building Strength and Stamina by Wayne Westcott Ph.D I look forward to discussing this and other programs with you in the future. Until then… train your body AND your mind. ..................................................................................................................................................................  Top Healthy Recipe Thanksgiving Turkey Meatballs by Jodi Ingrediants - 1 lb of Ground Turkey - 1 lb of Ground Sirloin - 1/2 Cup Coursly Ground Oats - 2 Cloves of Garlic - 2 T. Oregano - 2 T. Basil - 2 tsp. Onion Powder - 1 tsp Salt - 1 tsp. Red Pepper - Egg Beaters - 1-2 Jars of Low Sugar Sauce Directions 1. Grind up oats and place in a bowl. 2. Add Garlic, Oregano, Basil, Onion Powder, Salt Red Pepper and any other spices you want. 3. Stir together. 4. Add Egg Beaters. (make enough to make the Oats into thick mixture) 5. Let sit for 1/2 hour. 6. Add water as necessary to keep it moist and not toothick. 7. Mix in Ground Beef and Ground Turkey. 8. Form into meatballs and pan fry with cooking spray just to brown the outsides. 9. Put sauce into a crock pot and add meatballs. 10. Keep Crock pot on low for 8 hours or on high for 4 hours. ..................................................................................................................................................................  Top Free eBook Download A sample version of The Beginner's Guide to Fitness and Bodybuilding - Mastering the Fundamentals Even When You Just Started! click here to instantly download ebook! ..................................................................................................................................................................  Top Site Sponsors ..................................................................................................................................................................  Top IronMagazine.com - Bodybuilding & Fitness Magazine IronMagazineForums.com - Bodybuilding & Fitness Community IronMagLabs.com - Bodybuilding Supplements