Tag Archives: Magazine

March 2014 Table of Contents

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This month Heavy Duty returns. No, there’s no long-lost Mentzer brother—but Markus Reinhardt is close. He got big and thick with lots of high-intensity tips and tricks—and he did it with only one or two sets per muscle group. This is must-read info to help you grow. We’ll also have more from Greg Zulak, who details his three-sets-of-max-effort attack. Once again, it’s all about less volume for bigger gains. Then Roger Lockridge outlines an incredibly effective Power/Rep Range/Shock chesttraining program for pounding those pecs past the growth threshold!

FEATURES

TRANSFORMATION

David Astern dropped from 240 pounds to 170—adding abs and some major muscularity. Here’s how he did it.

TRAIN, EAT, GROW 173

Steve Holman answers questions about 18-year-old Jordon Williamson’s muscular re-creation, including heavy training vs. growth-threshold gaining.

HEAVY DUTY RETURNS!

David Young talks with Markus Reinhardt, Mr. HIT, about his Mentzer-esque one-set workouts. His complete training and diet are here, along with loads of motivational muscle.

THE ULTIMATE DEADLIFT

Ben Tatar lays out 10 keys to pulling with impressive power—and adding size all over.

THE HARDGAINER DIET

Joe Klemczewski, Ph.D., a.k.a. the Diet Doc, provides scrawny-to-brawny nutrition guidelines for packing on fat-free muscle. Skinny dudes, listen up!

CAN’T WAIT TO TRAIN

Lonnie Teper does his Q&A thing with Disney TV star Leo Howard of “Kickin’ It.” The kid has some sick abs and is a workout fanatic—and he’s only 16!

POWER/REP RANGE/SHOCK CHEST

Roger Lockridge presents three steps to getting huge pecs. It’s a trifecta of unique workouts, as in P/RR/S for size-building success.

A BODYBUILDER IS BORN: GENERATIONS

Ron Harris gives you a leg to stand on—actually two massive tree trunks to balance your upper-body mass. Important stuff here, gang.

3 SETS OF MAX EFFORT

Greg Zulak explains how less volume can equal bigger gains with back cycling. Prepare to grow!

XTREME FITNESS

Scott Paltos gives you the lowdown on strongman training and how to use it to build new strength, power and size.

HARDBODY

Alicia Marie Coates shows why she’s on track for a figure hat trick. This fit femme’s got it going on!

MUSCLE BEACH

The July 4 event: sun, sand and muscle mayhem.

DEPARTMENTS

TRAIN TO GAIN

Pec-building tips from Jay Cutler, supersets vs. drop sets and preexhaustion with a twist.

EAT TO GROW

Jerry Brainum on buffering muscle burn to up your intensity and growth. Plus, spirulina and street-smart fat intake.

MHP MUSCLE AND POWER

IFBB pro Ben White talks about the best time to train and gain.

SMART TRAINING

Coach Charles Poliquin discusses the science of eccentric sets.

NATURALLY HUGE

Mr. Natural Olympia John Hansen outlines how to use low reps to trigger new leg mass.

TWIG TO BIG

Vince Del Monte offers a unique take on achieving your muscle-building goals.

ANABOLIC RESEARCH

Jerry Brainum looks at artificial sweeteners. Overblown danger?

NEWS & VIEWS

L.T. handicaps the ‘14 Arnold Classic and the new
Arnold 212—all the freak physiques looking to peak.

PRIME-TIME MUSCLE

Three-way 4X and the amazing alternate burger recipe.

MIND/BODY CONNECTION

Coach Bill Starr makes the case for timed squats, and Ruth Silverman’s Pump & Circumstance makes its triumphant return.

READERS WRITE

Mass With Class XL, shocking shoulders and Hardbody doc.

Size and Shreds Now: Jacked Fat-to-Muscle Workout

IRON MAN E-Zine Issue #826:
Size and Shreds Now: Jacked Fat-to-Muscle Workout

www.ironmanmagazine.com

==========================================
TRY THIS AT YOUR NEXT WORKOUT
==========================================
Size and Shreds Now: Jacked Fat-to-Muscle Workout

Q: I know that the short rests between sets with 4X have fire up fat burning with growth hormone. How can I use 4X in The Ultimate Fat-to-Muscle Workout? Where would you suggest I put it, or should I use it at all?

A: The Ultimate Fat-to-Muscle Workout has you train each muscle group only once a week. That’s because you use heavy sets as well as X-centric and high reps for more fiber micro trauma–which encourages fat burning as well as muscle-fiber remodeling…

If you’re younger, you should keep the heavy pyramid on the first big compound exercise. Use 4X on the contracted exercise to END each bodypart. For example, your lat routine would be…

Midrange: Pulldowns (pyramid), 3 x 9, 7, 4-6; (X-centric) 1 x 8
Stretch: DB pullovers, 1 x 7-9; (X-centric) 1 x 8
Contracted: Stiff-arm pulldowns (4X), 4 x 10

If you’d rather not use heavy training because you’re older or you have joint problems, do 4X on the FIRST exercise…

Midrange: Pulldowns (4X), 3 x 9, 7, 5; (X-centric) 1 x 8
Stretch: DB pullovers, 1 x 7-9; (X-centric) 1 x 8
Contracted: Stiff-arm pulldowns, 2 x 15-20

Notice that you do a 4X sequence on pulldowns, but the fourth set is X-centric, lifting in one second and lowering in six. You will need to reduce the poundage for that last set.

Make your chosen 4X adjustment for each muscle, and prepare for a significant fat-to-muscle hustle.

Best-Seller On Sale: Complete workouts, diet tips, cardio myths, ripping supplements–The Ultimate Fat-to-Muscle Workout is only $10 for a limited time HERE <==

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Note: The Super-Size Crash Course is our latest and most exciting e-book yet. It includes Jordon Williamson’s 18-pounds-of-muscle-in 12-weeks program plus alternate workouts (moderate-weight for older trainees). Also includes the new Progressive-Speed 4X mass method and Steve’s radical new 2-Days-On, Muscle-Up, Fat-Gone Diet. Add it to your mass-building library today. More infoHERE

Newly TORQ-ed Up E-books–ONLY $15 each)…

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. This is our most exciting e-book yet. ONLY $15, Go HERE <==

The 4X Mass Workout 2.0. We’ve reloaded this best-selling muscle-building e-book with the new tension-overload method, quick high-rep 3X sequences that trigger ultimate mass. How? It pushes the growth threshold into the high-end of hypertrophic tension time (60 to 90 seconds)–something most bodybuilders never get. Plus, you trigger a growth explosion with the new 9-week phase-training Itinerary that has you hitting a different 4X and tension-overload workout every 2 weeks. Change to gain BIG! ONLY $15. Go HERE <==

OTHER SPECIAL OFFERS…

LIMITED-TIME $14.99 to $19.99 BEST-SELLERS: We’re offering each of these at their lowest price ever to get you big and ripped by spring. Click on the title you’re interested in for more info…

1) The 4X Mass Workout–fast, simplified supersaturation training for X-treme size

2) The X-traordinary X-Rep Workout–the latest update to our original X e-book

3) The X-centric Mass Workout–the negative-accentuated training manual

4) The Ultimate Fat-to-Muscle Workout–total body transformation training

5) X-traordinary Muscle-Building Workouts–10 complete mass programs

6) X-traordinary Arms–includes the 3D HIT workout system with big-arms routines

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

——————————————————————–
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

——————————————————————–
This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
www.ironmanmagazine.com

The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.

——————————————————————–
Help us build the IRON MAN Research Team — Tell a friend! If you know someone who would benefit from Supplement Updates, Diet Tips and Freebies, forward them this e-zine or tell them to visit us at

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com

All Content (c) Copyright 2014 IRON MAN Magazine
All Rights Reserved

The Foundation of Physical Culture

[IM Insiders can download a PDF of this Issue Instantly. Learn More]

7301-publtrThe passing of Dan Lurie, bodybuilding pioneer and publisher of Muscle Training Illustrated, at the age of 90 on November 6, 2013, marked the end of an era—an era in which the foundation of physical culture started expanding after World War II. The explosive growth of the United States economy following the war plus the overwhelming number of injured men returning from battle created fertile ground for the study of resistance training and also for those who had the vision to bring the ideas to a wider audience.

Tomas L. DeLorme, M.D., was one who advanced the field, and his famous book Progressive Resistance Exercise: Technic and Medical Applications was filled with pragmatic information learned in the gyms of the era. According to Jan Todd, Ph.D., rehabilitation with resistance training became the norm in the latter years of World War II, and DeLorme experimented with those techniques.

Read the rest of the entry at John’s Blog

February 2014 Table of Contents

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It’s that time of year again—time for biting cold, snow and swimsuits. Say, what? The February issue is our annual swimsuit spectacular, with page after page of gorgeous babes in tiny swimwear. It’s guaranteed to send your, um, motivation soaring in the dead of winter. Of course, the issue is also jam-packed with training and diet details to help you build your best body. For starters, Greg Zulak is back with an eye-opening feature on the secrets of the champs—how to do what they do to get huge. Then Ruth Silverman interviews Power/Rep Range/Shock creator Eric Broser about his latest developments.

FEATURES

TRAIN, EAT, GROW 172

Steve Holman describes the summer-of-mass project, in which he guided a beginning bodybuilder to packing on 18 pounds of muscle. Before and after shots included. Wow!

SWIMSUIT SPECTACULAR

These 20 pages of rock-solid hardbody motivation remind us of two big reasons that we train—beautiful babes and the beach. Surf’s up!

MUSCLE-MEAL SCHEMATICS, PART 3

Joe Klemczewski, Ph.D., a.k.a. the Diet Doc, outlines eight true low-carb, ketogenic eating plans—with complete meal-by-meal schedules. Prepare to get shredded!

BUILD LARGE, SUPERCHARGED LEGS

A 500-rep blast to detonate new size down below—and trigger your entire body to grow. Roger Lockridge has the sweat-making sets and reps.

A BODYBUILDER IS BORN: GENERATIONS

Ron Harris says to take pride in what you’ve built. Only a very few can get as big as the pros, so compare yourself to your own past to keep progressing fast.

B BUILT TO LAST

Top trainer and Power/Rep Range/Shock guru Eric Broser talks with Ruth Silverman about new mass-training tactics, supplements and keeping things fresh in the gym.

XTREME FITNESS

Cornell Hunt discusses smarter high-intensity workouts and outlines some ideas to try for more muscle, conditioning and cuts.

4 SIZE SECRETS OF THE CHAMPS

Greg Zulak is back with an inside look at how the biggest bodybuilders get massive. It’s not just about pushing heavier weights. Great info here, gang. Read this, and do what they do to get huge!

DEPARTMENTS

TRAIN TO GAIN

Calf combustion, how to grow like a pro and the ultimate incline curls for rocking massive biceps.

EAT TO GROW

Jerry Brainum checks the research on eating carbs and training hard. Plus, a new column, The Nutrition Alchemist.

MHP MUSCLE AND POWER

IFBB pro Ben White on the best training for cuts and mass.

SMART TRAINING

Coach Charles Poliquin talks new angles for size and strength.

NATURALLY HUGE

Mr. Natural Olympia John Hansen lays out the best number of sets, bodypart by bodypart.

TWIG TO BIG

Vince Del Monte explains how to build muscle without gaining fat using cyclical bulking.

ANABOLIC RESEARCH

Jerry Brainum looks at steroids and brain drain.

NEWS & VIEWS

L.T.’s view from the podium at the NPC Nationals—so many great bodies, so many new pros. Check out the winners here.

PRIME-TIME MUSCLE

Narcissism 101, fuller muscles while dieting and two new ways to grow.

MIND/BODY CONNECTION

Coach Bill Starr on hammering your hamstrings. Plus, belly fat blastoff and Loretta Heystak at Gold’s Gym.

READERS WRITE

Action Jackson, still training at 63 and super size gains.

Joe Weider’s Mr. Olympia

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7212-publarryAfter Larry Scott’s meteoric rise to the top, beginning with his Mr. California win in 1960 and continuing to his overall Mr. Universe crown in 1964, he had no place to go, competitively. Not long after becoming Mr. Universe, Larry was having lunch with Joe and Betty Weider in Los Angeles, and the lunchtime conversation turned to what was next for him. In a greater sense, though, they were talking about what was next for any bodybuilder who had won it all but wanted something more.

Joe wanted to elevate the sport to a professional level with a title that wouldn’t end with a single win—the chosen model being heavyweight professional boxing, in which the World Champion defends his title until he either relinquishes it by retiring undefeated or is beaten. The question was what to call it.

Joe saw the contest as the pinnacle of bodybuilding, the ultimate goal for a competitive physique athlete.

Read the rest of the entry at John’s Blog

 

January 2014 Table of Contents

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Our January issue features a bodybuilder from Spain whose Reeves-esque physique is absolutely jaw-dropping. Sergi Constance has broad shoulders, a small waist and a dark, handsome look that is Herculean, to say the least. You’ll learn a lot from this dude’s story. Plus, we’ve got training info galore, including the 500-rep shoulder assault, and an interview with Eric Spoto, the third man in history to bench-press 700 pounds! And, of course, more eat-to-grow revelations from Diet Doc Joe Klemczewski.

FEATURES

TRANSFORMATION

Dylan Brandenburg ignited a bodyfat burn-off, losing 60 pounds while building muscle. Here’s how he did it.

TRAIN, EAT, GROW 171

Time to speed up your gains with downward-progression 4X and X-celeration. Get unreal muscle feel and fiber activation.

X-FILES

It’s all about the anabolic primer—one classic move to get you huge. You just need to know when and how to do it. Here’s the answer.

THE ACE OF SPAIN

David Young talks with Sergi Constance about his relentless pursuit of physique perfection. His workout and diet are here too.

MUSCLE-MEAL SCHEMATICS, PART 2

Joe Klemczewski, Ph.D., a.k.a. the Diet Doc, outlines more meal-by-meal plans; this time seven low-carb versions. Take your pick to get big and ripped.

VANILLA GORILLA MANIA

Sean Katterle reveals how Eric Spoto joined the select few ever to bench-press 700 pounds—with plenty of tips to help you power up.

XTREME FITNESS

Deadlifting 101. Increase your size, strength and conditioning. Cornell Hunt tells how to do this anabolic exercise right.

THE 500-REP SHOULDER SHOWCASE SHOWDOWN

Roger Lockridge lays out a workout that will win you a mega prize: serious new delt size.

A BODYBUILDER IS BORN: GENERATIONS

Ron Harris gives a nod to Dorian Yates’ training and explains why you can’t train long and hard.

FAMILY MATTERS

Lonnie Teper interviews Lee Labrada and Lee’s son Hunter, who’s following his dad to the posing platform. Check out the potential on this 21-year-old. Wow!

HARDBODY

Physician Stacey Naito has a physique that’s hard and a bikini pro card. The doctor is in—shape!

DEPARTMENTS

TRAIN TO GAIN

Cables vs. dumbbells, forging freaky forearms, and Joe Horrigan explains how to protect your knees.

EAT TO GROW

Jerry Brainum reveals the most anabolic nutrient and how to use it to get the best gains. Plus, the latest research on creatine.

MHP MUSCLE AND POWER

IFBB pro Ben White on hydration and performance.

SMART TRAINING

Coach Charles Poliquin talks new arm mass with 100 reps.

NATURALLY HUGE

Mr. Natural Olympia John Hansen weighs in on warmups.

TWIG TO BIG

Vince Del Monte explains how to up your muscle and strength with indicator sets.

ANABOLIC RESEARCH

Jerry Brainum on insulin: its uses and dangers.

NEWS & VIEWS

L.T.’s got a handle on all the post-Olympia action, including the Olympia rerun, er, Arnold Classic Europe—plus, a hot Rising Star.

PRIME-TIME MUSCLE

Aging with muscle, HIIT vs. steady-state cardio and X-centric sets.

MIND/BODY CONNECTION

Coach Bill Starr on perfecting your bench press form. Plus, sex with your workouts, faster fat loss and Susie Lin at Gold’s Gym.

READERS WRITE

Super Mike; damage, schmamage; and mighty mass methods.

“Radical” New Diet for Mass and Cuts

IRON MAN E-Zine Issue #814:
“Radical” New Diet for Mass and Cuts

www.ironmanmagazine.com

==========================================
TRY THIS AT YOUR NEXT WORKOUT
==========================================
“Radical” New Diet for Mass and Cuts

Q: Steve’s “roller-coaster size-shreds” diet [in the new Super Size Crash Course] has me rethinking my plan. The results he got with it are spectacular, but I have a few questions. He lists his two ultra-strict diet days a week, but how did he eat on the other five days? Also, how was he training, and what was his cardio?

A: Yes, his results were fairly “spectacular,” as the pics above show (there are more in the e-book; apologies for the crummy iPhone 3 images–old man needs a new phone. Lol). Those results were after about 8 weeks on the new diet.

The reason for going on the controversial eating plan with 2 “extreme” days a week was the sluggishness of Steve’s fat-loss on his standard ripping diet…

Here’s what happened: He began his normal cutting phase in spring, but soon noticed that he was getting stringy as summer progressed (the above before photo). It seemed as though his older body/metabolism wanted to hold fat and burn muscle more than usual.

At 54 his body just wasn’t responding to his normal methodic gradual calorie reduction he’d used for years, so he tried a radical approach–2 extreme days per week.

It worked, melting some body fat and, unexpectedly, helping him put on muscle mass. Notice that his arms got markedly bigger as his abs got sharper. His other five “diet” days were still fairly strict, six moderate high-protein meals a day…

His calories on those “normal” days were around 1700, with protein at 200 grams and carbs around 130 to 150 grams. Fat was the remainder of the calories–mostly from eggs and nuts. Remember, those are his NON-diet days…

It was the two “radical-reduction” days that made the difference. Calories dipped significantly with a strategic meal spacing to tap into more body fat. He tried to keep those to non-workout days to minimize any muscle loss, as he explains in Chapter 8 of The Ultimate Super Size Crash Course.

His training stayed the same–only moderate-weight TORQ, 4X, etc.–hitting it four days a week with a routine very similar to the one Jordon used in Phase 2 that’s outlined in Chapter 4 of the SSCC–no ultra-heavy training.

Downward-Progression 4X was the heaviest he went; however, the short rests between sets with that method prevent joint-jarring poundages even though weight is added to each of the four sets…

His weight workouts took about 50 minutes. He did cardio only two days a week–3-mile run/walks each time.

Steve is off the diet now but will reinstate it right after the big Thanksgiving feast. An “extreme” diet day right after is a good idea too to minimize fat deposition. One extreme day a week through the winter is his next experiment–to see if it keeps him leaner than int he past…

No matter what your age, if you have trouble losing fat, you may want to try really dipping your calories on two nonconsecutive days a week. It can even help you build more muscle as it did for Steve (there are anabolic properties, as documented in the research it’s based on).

The “roller-coaster” diet is one more addition to your size-and-shreds ammunition.

Note: The Super-Size Crash Course is our latest and most exciting e-book yet. It includes Jordon Williamson’s 18-pounds-of-muscle-in 12-weeks program plus alternate workouts and Steve’s radical new 2-Days-On, Muscle-Up, Fat-Gone Diet. Add it to your mass-building library for ONLY $19 HERE <==

Till next time, train hard–and smart–for BIG results.

–Steve Holman and Jonathan Lawson
www.X-Rep.com

Newly TORQ-ed E-books–ONLY $15 each…(or BOTH for $20)…

The Power-Density Mass Workout 2.0. New chapters and workouts, including an interview with Mr. America Doug Brignole on his unique high-rep mass method–and we’ve included his complete workout with what we call Super TORQ: Only one exercise per muscle with a 50-40-30-20-10 sequence. We also outline 2 more new programs, OUR Super TORQ routine, based on Doug’s but tweaked with a few standard sets, and a Power-Density version that has Super TORQ at one workout and heavy full-range Positions-of-Flexion training at the next. This is our most exciting e-book yet. ONLY $15, Go HERE <==

The 4X Mass Workout 2.0. We’ve reloaded this best-selling muscle-building e-book with the new tension-overload method, quick high-rep 3X sequences that trigger ultimate mass. How? It pushes the growth threshold into the high-end of hypertrophic tension time (60 to 90 seconds)–something most bodybuilders never get. Plus, you trigger a growth explosion with the new 9-week phase-training Itinerary that has you hitting a different 4X and tension-overload workout every 2 weeks. Change to gain BIG! ONLY $15. Go HERE <==

OTHER SPECIAL OFFERS…

LIMITED-TIME $14.99 to $19.99 BEST-SELLERS: We’re offering each of these at their lowest price ever to get you big and ripped by spring. Click on the title you’re interested in for more info…

1) The 4X Mass Workout–fast, simplified supersaturation training for X-treme size

2) The X-traordinary X-Rep Workout–the latest update to our original X e-book

3) The X-centric Mass Workout–the negative-accentuated training manual

4) The Ultimate Fat-to-Muscle Workout–total body transformation training

5) X-traordinary Muscle-Building Workouts–10 complete mass programs

6) X-traordinary Arms–includes the 3D HIT workout system with big-arms routines

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The Ultimate 10×10 Mass Workout

——————————————————————–
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

——————————————————————–
This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
www.ironmanmagazine.com

The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.

——————————————————————–
Help us build the IRON MAN Research Team — Tell a friend! If you know someone who would benefit from Supplement Updates, Diet Tips and Freebies, forward them this e-zine or tell them to visit us at

http://www.ironmanmagazine.com and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

——————————————————————–
Visit the Home Gym Warehouse online store for the latest books, videos and equipment specials at
http://www.home-gym.com

All Content (c) Copyright 2013 IRON MAN Magazine
All Rights Reserved

Actions, Routines and Habits

7209-pub[IM Insiders can download a PDF of this Issue Instantly. Learn More]

We are creatures of habit. We have all heard that, but it is really a profound statement. What exactly is a habit? Let’s turn to Wikipedia for a working definition: “Habits are routines that are repeated regularly and tend to occur subconsciously.”

A habit formed—by working out every day before or after your job, for example—becomes automatic. A habit grows by repetition and is imprinted in your neural pathways. Your brain changes.

That’s one reason that change is so difficult. Your habit of working out at a certain time each day didn’t just happen. You created it by repetition.

Read the rest of the entry at John’s Blog

 

December 2013 Issue Preview

[CLICK HERE to download a PDF of this Issue Instantly. Learn More]

Our December issue features someone you may recognize from a popular TV show of the past. Hint: “Baywatch.” No, not her. We’ve got Jeremy Jackson, a.k.a. Hobie, and he’s looking more buff than any lifeguard on that series ever did. Whoa. Find out how and why he decided to get fit and carve in some etched abs. Plus, we’ve got a power-packed bench press feature, just in time to get you driving up mega poundages over the winter, and the Diet Doc lays out meal-by-meal eating plans to get you growing again.

FEATURES

TRANSFORMATION

Ricky Hinch went from round to ripped, dropping his bodyfat from 27 percent to 8 to get in hard, cut shape.

TRAIN, EAT, GROW 170

New mass-packing method: Use progressive-speed 4X to accelerate your muscle-building success.

X-FILES

How condition magician Aron Noble uses POF and 4X to get ripped and contest ready. His crazy diet is here too—a huge meal at night. Nice!

JEREMY JACKSON’S JAGGED JOURNEY

Clark Bartram talks with “Baywatch” star Jeremy “Hobie” Jackson about being a child actor, coping with fame and choosing abs over rehab.

MUSCLE-MEAL SCHEMATICS

Joe Klemczewski, Ph.D., a.k.a. the Diet Doc, outlines meal-by-meal plans that can help you pack it on and etch it deep.

BUILT—TO HELP OTHERS SUCCEED

David Young gets the lowdown from Justin Lovato on his transition from onstage flexer to mentor and trainer. The dude knows how to tear it up in the gym too.

POWER PECS

Want a big, strong chest? Try Roger Lockridge’s rest/pause-drop method with a low-rep twist.

A BODYBUILDER IS BORN: GENERATIONS

Ron Harris explains that eating clean is a privilege and proper nutrition is the real key to anabolic ignition.

PROGRESSIVELY INTENSIFIED RESISTANCE

Greg Vandermade outlines unique resistance-band moves to get you bigger, stronger, faster and better.

’13 IFBB MR. OLYMPIA

Phil kills in Vegas—and picks up Sandow number three. Was it a muscle conspiracy? You be the judge.

DEPARTMENTS

TRAIN TO GAIN

Don’t let your back slack. IFBB pro Evan Centopani shows how to make it grow. Plus, muscle-building myths and wild cross-band pullups.

EAT TO GROW

Jerry Brainum on keeping bodyfat off. Also, the most important meal of the day and supplements for Xtreme workouts.

MHP MUSCLE AND POWER

IFBB pro Ben White tells how heavy training gets you lean.

SMART TRAINING

Coach Charles Poliquin talks muscle, strength and the elite.

NATURALLY HUGE

Mr. Natural Olympia John Hansen weighs in on tension time.

TWIG TO BIG

Vince Del Monte has some easy recipes for fueling mass construction.

ANABOLIC RESEARCH

Jerry Brainum on CLA: Is it anabolic?

NEWS & VIEWS

Olympia rewind­—a.k.a. L.T.’s take on the big weekend: Who should have been higher? What happened to Cutler? Can Heath be beat?

PRIME-TIME MUSCLE

Dave “Texas Shredder” Goodin’s complete new workout­, modified preex with a TORQ edge and more.

MIND/BODY CONNECTION

Coach Bill Starr on mastering the full squat. Plus, Sandy Lieu and Emmanuel Delcour attack the weights at Gold’s Gym, Venice.

READERS WRITE

Incredible Rachel, awestruck and CrossFit bulls#@t.

Inspiration and Perspiration

7208-pub[IM Insiders can download a PDF of this Issue Instantly. Learn More]

As a young man my father raced bicycles. That was the late 1930s. He was a very good amateur racer who won 100-mile road races in the Midwest and also competed in six-day team races on very short indoor board tracks. He met my mother then, and because she couldn’t stand to see the inevitable crashes and injuries, he did not pursue a professional career but instead became a journeyman carpenter.

The bike was put aside (I have that bike) as the country became involved in World War II. Because of his carpentry skill, Dad was put to work building barracks, finally becoming a crew chief working in Yakima, Washington, on the building in which the atomic bomb was created.

Read the rest of the entry at John’s Blog