NATURAL PRESSNATURAL PRESSNo 9 October ’99body & design publishing

£1.75

THE NEW LOOK

USA $3.00

THE LEGENDBILL PEARLEXCLUSIVE INTERVIEW

& PHOTOS BY LEOSTERN

WEST OF ENGLANDSHOW REPORT

& PHOTOS

DEBUNKINGTHE MUSCLE

MYTHS

32 PAGES PACKED WITHMUSCLE NEWS,

SPECIAL FEATURESAND INFORMATION

ON THE LATEST NUTRITION

AND TRAINING.GET

EDUCATED!

NO TIMETO

TRAIN?GET THIS!

ANDREW PALMERSEMINAR

COVERAGE & PHOTOS

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editorial

Cover:Bill PearlPhotography by: Leo Stern

Editorial

Jason Rickaby,Resident Nutritionist and anaccomplished bodybuilder,whois also Sports Nutritionist forPeak Body Fitness.

Michael J Phillips,Writer/Correspondent. Alsoone of the main figures in theANB.

Louise Duckett,Secretary and Writer.

Jason Owens,Proof reader and SubscriptionAdministration

Gary Barlow,Editor, Photographer, Layoutand Designer.

Ian Duckett,Editor-in-Chief and Principalwriter.

Natural Press, B & D Publishing,Future Bodies Gym,

Unit 3c, Peel Mills Business Centre,Morley, Leeds, LS27 8AG.

NATURAL PRESS is published6 times a year.Feb, April, June, Aug, Octand Dec. by Body & DesignPublishing.For subscriptions Please seeinner back page.

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Hi you guys & galsLet me introduce myself, my name is Gary Thornton and my soulmate is Tracey Abbott. We have known Ian and his wife Louisefor quite some time now.

Well Ian has asked me to write this editorial, thanks mate! So wheredo I start? hmmm let me think. I know I’ll plug our new store, a‘muscle and fitness store’ called ‘Activ Bodz’, see ad (inner backpage) for address and phone no.

We have been open seven months now and things are going great.We stock all the latest supplements from Peak Body to A.S.T. and assoon as Ian’s supplement company is set up we will be stocking hisrange too, along with all your training needs, clothing, magazines including Natural Press of course. In fact if it’s to dowith bodybuilding we’ll have it.

Both myself and Tracey train and compete so if any of you guys andgals visit the shop and want advice that’s not a problem. I’ve beentraining and competing for twenty two years now and I think experience goes a long way to handing out advice(Blowing my owntrumpet).

So if you visit the shop and mention Natural Press I’ll knock a fewquid off anything you buy, cos I think naturals need all the help theycan get. Talking of helping I’m hoping to sponsor one or two naturals, starting with Jason Barnett, who I think will be a top contender for the 70kg class this year, watch out for him.

Well I better finish off and say a big thanks to Ian for letting mewaffle on a bit, and I hope to see one or two of you at the shop.

Always give what you expect to get back!.

Gary

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news and viewsNews and Views

�Jeez, October already, this year has gone so fast, mind you I don’t think I have ever worked so much,as I have this year. Sometimes I don’t know what day it is.But I love to be busy, always planning, always slowly but surely moving forward.

Thank you to all that have contacted me regarding the new look we have now at natural press, it isall thanks to Gary’s artistic eye. We have had so much positive feedback that it seems we are onthe right track. I can promise you that the best is still yet to come.

You may have read recently in MUSCLE NEWS about the natural universe in London. Well thisshow seems like a scam, this chap rang me a few weeks back now, would not give his name orwho he represented. He asked a few questions about the A.N.B Britain, so I thought he must bedoing the show. He said no he wasn’t in an off tone, so I asked again who he was, wouldn’t tellme, I sussed it then, you’re from that universe show. He wouldn’t say whether he was or wasn’t,so I said if you do not tell me your name and your business, I am not telling you anything and Iwill terminate this call, he didn’t, so I did. It was so obvious he was from that so called show that is not even on, it’s just a con other wisehe would have given his name and been up front. I hope none of you out there have sent this PObox number money.

I have been studying up on Amino Acids recently and using a good range in preparation for theMUSCLE MANIA. I used Aminos years ago with great results and forgot, due to other supple-ments how good they worked in achieving great condition.I picked the brains of Frank Zane on the phone and spoke to the guys at Musashi and establishedwhat I needed for myself. I am using some of Musashi’s products and Frank’s at the present, Ihave also contacted Frank with regards to stocking his Aminos in my NATURAL NUTRITIONPRODUCTS fold.I have found great results using Glutamine first thing in the morning and last thing at night. B. C.A. after a workout followed by my Post Workout Formula and taking Zane’s Amino packets in-between meals, great for size condition and strength.I will cover my findings in more detail in the next issue, as I will have competed by then and be ableto make a final analysis.

I hope you enjoy this month’s, Bill Pearl article as it took me around ten hours to produce, with all theresearch I had to do for it. I loved every minute though and I am very proud of that article, I hope youenjoy it as much as I did writing it.

Continued on page 11

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legendsLEGENDS

By Ian Duckett.Photography by Leo Stern

It’s 3-30am, as the sun’s rays are cracking overthe beautiful rogue valley in Oregon USA. The

birds sing their morning song, but their tunes arelost to all human ears apart from one. A figurecomes out of the doorway of the large one storeybuilding. The figure can barely be seen in themorning light. He closes the door silently behindhim and makes his way to a large barn. Hisimmense size can be seen in the ever-increasing light. He is dressed in sweatpants and a cut off sweatshirt that does little tohide his large chest and back. His forearms lookthe size of a normal man’s thighs. He unlocksand enters the barn; flicks a switch and alabyrinth of weights and machines are awak-ened for work. The man can now be seen in the well-lit barn and his face age wise and eyesdeceive the youthful size and body of longevity.The man looks to be in his fifties. He is tanned,healthy looking with eyes that show wisdom and years of life experience.He surveys his domain and a smile breaksacross his face, as he steps into the heart of themass of metal and begins his workout. He is BillPearl, one of the greatest bodybuilders to everstep on the posing daise . He is now in his latesixties and still trains to this day, as he did allthose years ago, when he first picked up aweight in pursuit of a dream.

Bill was born in 1930 in Oregon of NativeAmerican origin. Bill is a nez perce Indian. Hehad a normal childhood that was steeped inwork ethic that has stuck with him for the rest ofhis life. By the age of eleven, he discoveredsomething else that would stay with him for therest of his life – bodybuilding. That year he hadsaved his hard-earned cash, a sum of $22 fromdoing odd jobs in the neighbourhood. He then

sent for a York barbell set, which dueto World War two took 4 years toarrive. In that time though he exercised with anything he couldget his hands on, anything heavyhe would pick it up and exercisewith it. He trained with weightsuntil he graduated from school,then his workouts became a little irregular as he went into theNavy.

I myself believe in fate, and thatpeople and things are put in yourpath for a reason. I mention this asBill was stationed in San Diegowhere he joined Leo Stern’s gym.Leo was a young man of 29years of age, Mr Californiawinner, writer, photographerand highly respectedbodybuilding authority.

Leo remembers that hewas not instantlyimpressed with Bill’sphysique, but it waswhat was in Bill’s heartthat made him different. He hadnever met anybodyso disciplined, as hedescribed him hewas ‘ego-free’. Hecould criticise abodypart and hewould nevertake it personal-ly, he would justget to workimproving it.

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Leo became Bill’s lifelong friend and mentor.Guiding him Bill entered his first competition, withonly two years of true bodybuilding training, theMr San Diego contest of 1952, where he placedthird.

1953 was to become Bill Pearl’s year, as he tookthe physique world by storm. He took the MrOceanside, Mr Southern California, MrCalifornia, Mr America and Mr Universe title, all

in the one year.

Bills enlistment in the Navy came to anend in 1954. While in the Navy bill had

been saving and buying ‘War Bonds’which came to a grand total of $2800.He began to look for a location to opena gym. He wanted to stay in SanDiego, but Leo was already there and

he didn’t want to step on his toes, asLeo had been so good to him over theyears. Leo and his wife had fed him for

months, plus Leo had on more thanone occasion, taken money

from his own pocket tohelp pay his way to

competitions. Bill finally settled in

Sacramento. The$2800 did not govery far, but intime he built andbought betterequipment.

His whole liferevolved around

his gym business, putting in 14-18

hours a day, Hecleaned it, maintained itand was ultimately dedicated to his business. (Sounds famil-iar!). His dedication paidoff and his gym became

a success, turning out many great physiques.

Due to his long hours in thebusiness, Bill started training

early in the morning before

attending to everyone else. He would wake upat 3am, have a cup of tea and some fruit thendo abs and then get into his heavy workout byaround 4 am. He would train till around 7.30am,take a shower, have breakfast and then openhis doors for a day’s trading.

His next competition was the 1956 Mr USAwhere he beat off some of the country’s topphysique men, some 35-40 competitors.

He did not compete for the next 5 years, in thattime he married his first wife Sylvia and had 3children. (So he can’t have been that tired whenhe got home from working and training!) As hisfamily grew, so did his business interests, hehad a string of nine gyms. The workload provedto be too much and he lost the personal touchthat he shared with his members. In 1959 he

1978

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sold his original gym after selling all the others.He and his family moved to Los Angeles andb o u g h tan already established gym from GeorgeRedpath. This again was successful, then onceagain he dug into competition training andentered the 1961 Mr Universe competition againreigning triumphant.

Bill and his wife went their separate ways in1962. He remarried in 1966 to Judy who heremains with to this day. The gym continued tobe very successful, young men flocked to hisgym to train under the master. Always therethough was Bill’s mentor Leo, who over theyears took photos and videos of Bill and guidedand motivated him to be the best he could be.His next competition was the 1967 Mr Universe,with Arnold taking the amateur title and Bill

taking the professional title.In 1968, he and his wife moved from L.A. backto Pasadena. (I am presuming he sold the gymin L.A) he had plans on opening a huge, plush,bodybuilding club. This again was another success and proved to be the last gym that hewould run on his own commercially. It built upto be one of the finest health clubs in the UnitedStates. Bill at that time still trained daily and withthose early starts, but for him his competitivedays were over – or so he thought!

Rumours started to circulate through thephysique magazines of that time that he waswashed up, that he would not be able to compete against the new breed of bodybuilders.At first Bill tried to not let it bother him, he had

1970

1966

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already proved himself in competition, over andover. On the other hand Leo had not taken thislightly, he approached Bill about making a returnto settle the argument once and for all. Bill stillnot convinced was busy with his business interests and concerned about the strain it mayput on his wife. As we all know when a persongets ready for a show, many other people havea hand in the finishing product.But Leo kept insisting and eventually the tagteam was reunited. Bill announced he wouldenter the 1971 Mr Universe, tolet anybody who was any-body know. He also men-tioned the fact that hewas against steroid useand that it was neverpart, or ever will be, of hiscompetition training. Heknew also that drugs were rife incompetitions now and also that his competition would be using them,but this did not deter him.

Over the course of the year, thetag team worked their magic andtransformed Bill’s body. He wasjust short of 41 years old, andlooked better then than at anyother time of his life. Heweighed 237lb at 5ft 11, hewas tanned to perfection andlooked to be carved from gran-ite. He won the show beating Frank Zane, Reg Park,Sergio Oliva and many other greatphysique men. The critics silencedand he returned home to busi-ness.He again slipped away from thebodybuilding limelight helpingothers achieve their goals.

In 1974 he began work on one of the greatestbooks ever written, in this game we all love. Thebook actually took 4 years to complete. Bill andhis wife had to hire a printer’s room and sell thegym in Pasadena, as they could not devoteattention to both. The book Keys to the InnerUniverse is a 640 page masterpiece, with everyexercise for each bodypart imaginable.Knowledge gained from years of training and

running gyms, it is probably the best selling bookon weight training ever. Upon completion of thebook Bill and his wife Judy moved to SouthernOregon, to the afore mentioned one storey, 4building, 65 acre spread with a barn transformedinto a superb gym. He also had an office therewhere Bill took care of business – Bill PearlEnterprises. Most of the money he gained fromthe sale of his gyms and his book was investedinto real estate, in the greater Los Angeles area.Bill now lives with his wife on a four acre farm,

still with an adjacent gym.

Points of interestabout Bill Pearl.Bill’s workouts were unbeliev-ably hard, including lots of setsby today’s standards.Exercises were selected toattack the muscle from a

variety of different angles, todevelop perfect proportions.

He trained 6 days a week and still does,but maybe not as regimented as when hetrained for competitions.

Monday,Wednesday,Friday. Abs,chest, shoulders,arms, calves.Tuesday,Thursday,Saturday.

Abs, back, thighs, forearms.

This was his typical workoutsplit. Most bodyparts

were worked witharound 20 sets. Repsranged from 6-8 for

most bodyparts, 15 repsf o r calves and forearms and 50-100 forAbs.

Strength.Bill was very strong, as strong as he looked.Some of his best weights were as follows:

At 218lb and 27-28 years of age.Bench Press 450lb, Squat 600lb, Behind NeckPress (2reps) 310lb, Deadlift 650lb.

He could also do Wrist curls with a 250lb barbell,

1966

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In my quest to find accurate information, Iwrote to Leo Stern asking the following

questions. To my delight the reply waspromptly returned by Bill Pearl himself andthis is what he had to say.

Ian: In 1971, Bill looked absolutely fantastic.What programs did he follow throughout the yearto bring him into peak condition, i.e. how manydays a week did he train? How many sets perbodypart? Heavy or light? And the body part split?

Bill: For the 1971 Mr Universe contest I startedmy training one-year in advance. I trained six daysa week. I did a split program where I worked halfmy body one-day and the other half the next. Iworked abs, calves and neck every day.I did 15-20 sets per muscle group and the repsfrom 8-10. I varied the program every four to sixweeks by choosing different exercises for the dif-ferent muscle groups. I handled heavy weight thatwas about 90% of my maximum effort.I practised my posing at least 45 minutes per dayand got two hours of sun.

Ian: What type of diet did Bill follow through hiscompetitive years?

Bill: For diet – I tried to get about one gram ofprotein for each one pound of lean muscle mass. Icut out all grains in my diet and did not worry agreat deal about the amount of fat. (However I wasalways careful to use skim milk, low fat cottagecheese, etc).I was… and still am… a lacto ova vegetarian somost of my protein comes from dairy products. Ieat a lot of eggs as well. For the contest I usedmilk and egg protein food supplement.I have been a lacto ova vegetarian for over 33years and we do not change. I followed this typeof diet for the 1967-1971 contests.

Ian: Bill was and I think still is, business minded.Did you help Bill in this area also? From what Iunderstand you ran a very successful gym formany years. What business ventures did Bill enterin to?

Bill: Leo was very helpful in getting me started inbusiness. I learned the gym business by helpingLeo while I was stationed in San Diego while Iwas in the Navy.1971

and Reverse curl 140lb for reps, also wrist curlwith 75lb dumbbells. Now you can see why hehad 15 7/8-inch forearms, measured with thearm outstretched as if to shake someone’s hand,then tensing by crunching the hand down.

Students and Friends.

Pat Casey former World’s Strongest Man trainedat Bill’s gym.Dennis Tinerino former Mr America was a pupiland friend, as was Jim Morris.Chris Dickerson was a houseguest of Bill and hiswife for 6 weeks prior to the 1982 Olympia. Billhad been Chris’s guiding light for most of theyear. In those 6 weeks, Bill trained with Chris repfor rep, set for set, ate the same foods and leadby example. The only thing he did not do was liein the sun and practice the posing, everythingelse he was there with him. Chris got into greatcondition and won the 1982 Mr Olympia. These are just some of the people who Billhelped achieve their goals. Hewould never take a Dime from themand would say “Leo did it for me,I will do it for you!”

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I do believe I am more money conscious then Leoand have never been out of a job. I am getting closeto 70 and I doubt I will ever retire. I still have a thousand goals I would like to fulfil.I ran health clubs for 30 years. I also invested heavily in Real Estate. I was successful in writingbooks that have become ‘best sellers’ and still pay anexcellent royalty each year. I have also self-published books that have sold over half a millioncopies.

Currently my wife and I have a small business inMedford, Oregon. We wholesale and retail our books,videos, training charts, etc…all over the world.

Ian: Today’s bodybuilders and ‘so-called’champions do not have charisma or even the stronglooking, real muscle that Bill displayed. We knowthat bodybuilding has taken a turn for the worse dueto drugs. Could you tell us what was Bill’s stand onthe drug issue at the time?

Bill: Concerning the drug situation…the reason forme competing in the 1971 Universe contest was toprove a person could compete against the top people who are using drugs if you have the ability todo so. I am totally against the use of drugs in thesport and have been against it from the beginning.However, I gave up preaching about it. Nobodywould listen.

Ian: What do you think was Bill’s best bodypart,even though he was so well balanced? What areablew you away? Could you give us a typical workout for that area and weight selection?

Bill: My best bodypart was probably my arms. I hadtrouble with pec and muscular back development. Iovercame this as best I could by spending more timeon my weak points.

Then to my surprise a couple of days later, I receiveda reply from Leo Stern answering the questionsaddressed to him about Bill and this is what he had tosay:

Ian: Bill has always credited you for his success.What was it that you saw in Bill all those years ago,which helped you, help him become one of the greatest physique stars the world has ever seen?

Leo: First of course was his attitude to trainingwhich was always positive, he was a hard worker and

accepted advice on what he needed to do to improve.He never questioned what I felt was important to balance or improve his balance of development. Heis one of the most disciplined persons you will ever find, he focuses on what has tobe done and nothing will change his plan on trainingor diet. He is dedicated to physical improvement andhelping others to better health. Bill had a greatframe to build on, and his muscle formation was ideal and symmetrical. He alwaystrained and prepared himself for competition andrespected his competitors and been a good sport. Agentleman with respect for others.

Ian: You spent many years photographing and filming Bill, capturing him for all eternity. Do youfind that people are gravitating towards the bodybuilders of yesterday because of their workethic? I personally prefer Bill’s physique to any oftoday.

Leo: First of all we took thousands of picturesthrough the years as part of our getting the results weneeded for improvement. Photos were used to showwhat was happening to his physique month to month.He could see and I could also analyse what was taking place. Of course we got together and practisedhis posing routine and photographed each selectedpose so we could decide what changes had to bemade in the routine or replace the pose. This routinewas practised on an every two-week get togetherwhen preparing for an exhibition or competition. Itwas a lot of work, he had to travel from Los Angelesto Pasadena and spend a couple of hours before the camera. I am of the opinion that photographs are necessary for the best results, timely and costly. Icannot answer your question to whether or not people are gravitating to the bodybuilders of yesterday. When I sold my gym in 1989, I prettymuch retired from being involved. I started trainingin 1936 and started teaching weight lifting and bodybuilding in 1942. I am still interested and try tokeep up with things. I stopped physique photographyin 1978, after Bill gave a posing exhibition at theMr America contest on his 25th anniversary in Ohio.That is something that has never been done before orsince that I know of, to train and be able to perform25 years later, 1953-1978 that is over two decades.In my opinion he could have won the contest thatyear. John Citrone, who I saw in 1967 competingagainst Arnold now has a 32 year span and stillgoing strong (I just remembered that after makingthe above statement).

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Ian: Does Bill still train today? And do you stillkeep regular contact? And how many years have youbeen friends?

Leo: Bill has never changed his training habits. Heis up around 3 am and work out 6 days a week Ibelieve, even though he travels a great deal for theLife Fitness Company, he works out as regular as ispossible. I really believe he will work out till theyplant him!

We see each other about twice a year, either here inSan Diego or his place in Oregon; we stay in closecontact by phone or mail. We still work together ondifferent projects. He works a hell of a lot more thanI do; I’m going to be 79 in February so that’s myexcuse.

I first saw Bill in 1950… he started regular trainingin 1952 in my gym to make sure of the date I wouldhave to locate his membership finance card which Ihave somewhere in my dark room. I am sure of 47years at least.

References:Early Health and Strength.Early Bodybuilding monthly.Early Musclebuilder.Early Ironman and Musclemag.Bills Pearls Keys to the Inner Universe.Leo stern and Bill himself.

Bill’s book ‘Keys to the Inner Universe’ is a masterpiece and can be ordered from:Bill Pearl Enterprises Inc.178 Hummingbird Lane, Talent, Oregon. 97540-9728 USA.Or on the website www. billpearl. Com.

Photos of Bill can be ordered from Leo Stern.PO box 40296,San Diego,CA 92164 USA.The photos accompanying this article are $15 each8x10 plus $3.50 S&H. Please send a money order.

Finally many thanks to Bill Pearl and Leo Sternfor their time in answering my questions and making this article complete.

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I get a great many people coming to visit myselfat the Gym from all over the country.They come to ask my advice on either their training, diet or contest preparation.This happens so often that I hit upon the idea ofhaving a Health and Fitness Weekend wherecouples or individuals come and spend a weekend with myself and my wife Louise.

We arrange accommodation for you in a beauti-ful Hotel in a quiet little village not far from wherewe live and our Gym.We plan to run these from Friday evening to lateSunday afternoon.We pick you up on Saturday morning and takeyou to the Gym. We will then work one to onewith you on any training and nutrition problemsyou may have (Louise is a fully qualified nutri-tionist).Saturday night we take you to one of ourfavourite eating spots, healthy of course. Takeyou back to your hotel and tuck you in. (Only joking)

Sunday is more of the same, workouts, nutritionmotivation and then we see you off safely onSunday afternoon, with more knowledge andmotivation to help you achieve your goals, plusyou will have had a great time.

For more information, price and dates available,write to me at:

Health and Fitness Weekends.Future Bodies GymUnit 3c Peel MillsBusiness CentreCommercial StreetMorley, LeedsLS27 8AG

Or telephone Ian on: 01132 381 346

I have just about got a Web Site set up with thehelp of some good friends. On there will be arti-cles from issues, bits of my books and informa-tion on supplements. We will also update it withnew articles. It maybe up and running by the timeyou read this magazine. The Web Site address iswww.idnnp.com

To E-Mail me, Future Bodies@ic24.net

News & Views Continued from page 3

NOTICE TO ADVERTISERS (and Readers)

The Policy of this magazine is to bring you the reader the best

information available on Nutrition, Supplements, Natural Shows

and events from around the country. Profiles on who’s achieving

the results in the world of “Natural Bodybuilding”, and in-depth

information on the Natural Legends like Reg Park, Steve Reeves

and Bill Pearl etc etc. (Next Issue). We won’t be filling the mag

with endless adverts, there are plenty of mag’s about that will

satisfy your needs if that’s what you want. We will be keeping it to

just two per issue. One full Back page and one one third of a page

(see page 22) So if you’re a company that’s selling a nutrition

product, clothing or a service then take this opportunity to

advertise.

Full Back Page £75 (only one available)One Third Page £30 (only one available)

B&D Publishing reserve the right to refuse to advertise a product should it

deem it contrary to the policies and practices of this publication

NEXT ISSUE DEC ‘99CHERYL GREEN TRAINING FOR THE BRITISH,IN-DEPTH REPORT. MUSCLE MANIA REVIEW &REPORT AND OUR LEGENDS SERIES CONTINUES WITH JOHN GRIMEK. PLUS LOADSOF INFO ON THE LATEST DEVELOPMENTS INTHE WORLD OF NATURAL BODYBUILDING.

NOT TO BE MISSED!

12

Review of theAndy PalmerSeminarReport by Ian Duckett.

This event was agreat success, with

over 40 in attendance,many of those NaturalPress subscribers. Itwas great to see friendsold and new.

The seminar got off ontime at 1 o’clock, withAndy doing a workoutdemonstration on each

bodypart. Dressed in a vest and shorts, Andylooked awesome even relaxed and unpumped.First he took us through the exercises he predominately uses. The first exercise he

reviewAndy Palmer Seminar

Andy, fifteen minutes into the seminar givingaway his secrets to building awesome biceps

showed us was incline dumbbell press. Hespent time explaining the time under tensionconcept, then showed us how he has sloweddown the movement to recruit more musclefibres. (For explanation of time under tension,refer to issue 5). He also explained that afterwarm ups, he would do one main set of eachexercise chosen, at the most two. Other exercises shown were Flat Flyes, SmithMachine Press and Wide Grip Dips.He then moved onto his back program, whileexplaining that years of deadlifts and T-Bar rowing had built a lot of mass in that area. Hedemonstrated Pulldowns, stressing the cheatsthat are normally involved in this movement. Healso demonstrated the correct way to do LowPulley Rows, sitting upright with the chest high,elbows pulled back, contracting the lower latarea. No lean forward was performed with thisexercise. Next were Stiff Arm Pulldowns and aunique exercise where he places an inclinebench next to the low pulley or a cablecrossover machine. He attached a handle to thepulley, laid face down on the bench and did aversion of a lower lat isolation movement. Alsoperformed were hyperextensions, again

The audience watched intensely as Andy workedthrough his leg workout, giving tips along the way

showing correct technique.Shoulders were demonstrated next. He showedhis famous L Raise, an exercise fast catchingon! (See issue 3). He alsoshowed a standing machinepress, where he can leaninto it to stress the sidedeltoid. Bent over lateralswere also shown. Uprightrows were shown with adifferent technique to stressthe traps, when at the top ofthe movement he rolls his trapsforward then lowers the weightwith his traps.He followed this with his armworkout. Showing correct formon dumbbell curls seated,stressing the elbow must alwayspoint to the floor. At that point Imust say Andy trains with thestrictest of style on all his exercises.He targets the muscle he is trying towork. For biceps, he also showedpreacher cable curls and hammercurls. He then demonstrated hisfavourite triceps exercises, show-ing pushdowns with overheadpushouts, again with the cable. This prompted aquestion from the audience. Why do you not do

any basic movements like close grip press?Andy pointed out that he just wants to stress thetriceps and nothing else. He also stated that hisarms respond well to what he is doing andadmitted to having good genetics in this area aswell. He then moved onto legs. Andy told us of manycombinations of leg exercises that have devel-oped his legs, leg extensions and squats, legpress and hack squats in a superset. He

demonstrated how to keep constant tensionon the muscle while doing leg press, he

commented that he has used over 1600pounds on this movement in this

style. He then showed us hishamstring exercises, namely legcurls, stressing that he doesreps of 6 on these, as their mus-cle fibre make up promotesheavy loads. Then stiff legdeadlifts, he keeps his backcurved, chest high and buttgoing backwards, this stresses

the hamstring a lot more andyou can not go below your knees.

He said he begins his leg workoutswith hamstrings. Then onto calves,

again showing correct technique. Hethen went onto explain working a bodypart only

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14

once per week.These were just a few of

the exercises thatAndy demonstrated,he had the audiencehung on every word.He also made uslaugh, many a time,with his dry sense ofhumour.We then wentupstairs for a ques-tion and answersession coveringdiet and other

general questions.The questions

ranged from-How much aerobics do you do

before a show?Andy: I will fast walk

2-3 times a week. I find this

helps tighten my hamstrings and glutes and brings more defini-tion in my calves.Do you weigh and measure all your food?Andy: No. I know how much to eat by looking inthe mirror. I eat clean all the time, with a fewcheats like crisps in the off season. I just takeout the cheats, do a little aerobics and monitormy foods according to how I look.What do you do to bring out that extra detail the lastweek before a show?Andy: I don’t change anything. I am readyaround 2-3 weeks out from a show. I don’t altermy water intake or anything.What supplements do you take?Andy: A wide rangefrom HMB to StJohns Wort,Vitamin C, Wheyprotein, HCA forcutting up andmany otherVitamins and min-erals.

Andy also talkedabout the shows hehas done, his plansfor the future and

where he wants to improve. He then gave a posing display showing great size and condition,12 weeks out from his show.

The whole event lasted around 3 hours. Andydid a fantastic job making everyone feel at easeand able to interact and ask him anything. At the

end Andy signed photos, and people looked atthe photo albums he had brought along withhim, showing all his early photos and shows. Weall had a good laugh at some of them, with theAfro! I thought he looked like huggy bear.It was a great day Andy, thanks.

The end of the show as Andy wows the audience with an incredible posedown to the soundtrackfrom Conan.

15

book reviewBook Review

Frank ZaneMind, Body and Spirit.

I hope I am doing the right thing writing these bookreviews, I love to read and I am always searching for

inspiration and information. I may be taking it for granted that you guys are the same. I always read threebooks at one time, one for information one for inspiration and one just for pleasure. My time is very limited these days but any spare two minutes I get, whileeating or in the bath, I read.

A great book I read recently fell into all my categories,Frank Zane’s Mind- Body- Spirit, The Personal TrainingDiaries.

Those of you who have been with body- building for overfifteen years will remember Zane well. Frank is from theold school of body-builder before the mass at all cost mentality. He competed in the late sixties and through the seventies, winning three Olympia titles 77-78 –79 andplacing in the top three in the early eighties.

Frank had an incredible physique and at fifty-seven yearsof age now, he still looks the business. I am so happy thatI started body-building when these stars were at the peakof there careers, I would hate to start body-building todaywith all the drug monsters. True stars, Frank, Arnold,Franco, looked like they had been carved from granite,they inspired me then and they still do.

I found this book fantastic, reading it created visions of theCalifornian sun over the old Gold’s gym. The desert nearZane’s Palm Springs home, Columbus Ohio in the fallwhen he describes the day’s events leading up to theOlympia. This book really pulls you in, his descriptions ofeach day’s events from present time to past shows areexplained in detail, sometimes in rhyme or poem.There are also hundreds of workouts detailed, food eatenand supplements taken, every thing is covered in greatdetail.

I picked up lots of tips andideas to help me with myworkouts and I derived anenormous amount of inspi-ration. When I got to the endof the 320 pages I startedright back again, I wouldput this in my top ten best reads.Simply because it is so different, each page makesyou think about your life asa body-builder and life in general.

All in all a great read and a journey.

This book I stock at my gym. Each copy personally signed by Frank Zanepriced £21:99 inc P&P please make cheques payable to Future Bodies,credit card orders on 0113 2381346.

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It must be the biggest excuse for not gettinginto shape. “Oh, I’ve been busy don’t have

the time, I haven’t been able to get to thegym this week because.., or I have beenbusy at work and did not get finished until6 o’clock”.

If this sounds familiar to you then thisworkout is for YOU!

How does two 20-30 minute ses-sion, plus one 20 minute aerobicsession a week sound? You mustbe able to make that.This routine is for the non-competitive bodybuilder.You will make good gains and it is very hard. I have used this routine successfully with a few ofmy personal trainingclients, with such goodresults it prompted me towrite about it. This routinecould be used to get you in shape orhelp you through a busy period in your life.

GETTHIS!??

One of my clients has made fantastic gains in a5-week period, following just a balanced eating

plan, of good food every 3 hours and plenty ofwater. He has lost up to now about 8-10lbsof fat and gained lean muscle mass,increased strength and fitness, plus his

energy levels are through the roof. Allthis on two 30 minute

workouts a week. He had trainedon and off, time permitting for afew years and then approachedme about some personal training. At first he was a bitsceptical about such a shortprogram working, he alsocould not understand that eating every 3 hours wouldmake him lose bodyfat. I

assured him it would and that theprogram would work.

After a weeks breaking in period, wegot stuck into hard work and work he

did. If you try this program with the timeperiods quoted, you will know for yourselfhow hard he worked.

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If you have not trained before, please do not gojumping right into this, first follow a more basicroutine outlined by a gym instructor.The program works on the premise of one powermove per each bodypart for size and strengthand then a tri-set for all bodyparts involved inthat workout for fitness and bodyfat burning.

The Workout.Chest and back and Delts:5 mins warm up on the bike.2 mins warm up with light dumbbellsto warm the shoulder joints.10 lateral raises, 10 standingpress, 10 curls 2 sets of each norest in between.

First exercise strengthand power Chest:Rack bench press start-ing from bottom position,dead stop on the pins.1 warm up set ofapprox. 50% of theworking weight.Weight aim is for 6 allout reps. Perform 2 sets with45 seconds rest in-between, wherestretching can be done.Within 20 seconds or so ontoexercise number two.

Second exercise strength andpower Back:Underhand grip pulldowns, fromfull stretch to full contraction.1 warm up set of approx. 50% of the workingweight.Then perform 2 sets of 6 reps with 45 secondsrest in-between. Then stretch.

Third exercise strength and powerShoulders:Dumbbell press on an 80 degree incline bench,elbows back in line with the torso.1 warm up set with 50% of the weight to be used.Then 2 sets of 6 reps all out.With a brief rest of 20 seconds, we then do 3 trisets of shaping movements for each body partcovered. I pick 3 movements and change them

every two to three weeks. This keeps the bodyoff guard and keeps the motivation there. Here is one we did...Flat flyes 15 reps, onto as fast as possible, lowpulley rows 15 reps and onto as fast as possiblelateral raises 15 reps.Rest 20 seconds.Then go again, flyes, low pulley, and lateral raise15 reps each. 20 seconds again. Then onto Abwork.

Crunches with a weight behind your head 5k– 15 reps.Knee ins sat on the end of a bench 15reps.Roman chair crunches 15-reps. 20 sec-onds rest. Then 15 of each again.

5 minutes on the bike. Workoutdone!

Workout numberAerobics.Bike, rower or walker. 20 –25 minutes at 65% of yourmax. Heart rate. To workthis out take 220 minusyour age. This gives youyour max heart rate then65% of that. For example220 – 33= 187. 65% of

187 is 121 beats perminute. This is the best for body-fat burning.

Workout numberthree:

Legs and arms.Again, 5 minutes warm up on the

bike and repeat dumbbell warmup.

First exercise Curls.One warm up set with 50% of working weight.Then 2 all out sets of 10 reps.

Second exercise Triceps close grip press.One warm up set with 5o% of working weight.And 2 sets of 10 reps.

Exercise three strength and power moveHack squats.Eventually I will get my clients to squat, but, asthey haven’t squatted before this exerciseserves its purpose.

Workout numbertwo:

Workout numberthree:

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Warm up. Then 2 all out sets of 10 reps.Here comes the hard work – Leg extensions 15 reps, leg curls 15 reps, legpress 15 reps no rest in between. 20 secondsrest and go again.20 seconds rest and repeat the Ab workout in thefirst workout.Then 5 minutes bike at a fast pace to help thelactic acid disperse from the legs.

Simple but effective. Don’t be misled by the simplicity of this program, it is very hard and doesreap rewards.

Points.Always do each exercise in strict style.Stretch in between each exercise of powermovements and after each tri set. Stretch covering the bodyparts worked.Keep hydrated. Drink water while you workout ora pure juice to keep sugar levels up.After each workout take antioxidants. 800iu of Vit E, 2 grams of Vit C. this will help eliminateexcess aches and help in recuperation.

WWhhaatt ccaann bbee eexxppeecctteedd ffrroommtthhiiss pprrooggrraamm??You will acquire tone in all major muscle groups.Bodyfat levels will drop, if you eat a good balanced diet basically just eat clean foods.

Spend time motivating yourself before the workout, have a clear vision of what you want toachieve. This will help you give 100% to the task

at hand. You will find you can give your all, asyou know it is only for half an hour.

Keep a detailed record of weight, reps andrest. I do this for my clients. If you train on your ownyou need to do this.

This program makes a mockery of the‘haven’t got enough time excuse!’

If you want to get into shape and are pushed for time, get into this program you won’t be disappointed.

19

I recently bought a Frank Zane book and in thatbook are pictures of Frank as he is today at fifty-five. He looks fantastic in really good condition. Pictures like those help clear myvision of the future look I want.

You may be young reading this and maybe cannot comprehend what the future holds.So many young bodybuilders train well up untilgetting married, or working a little more. Theirbodybuilding goals suddenly fall by the wayside.Bodybuilders my age and above who havetrained for many years will be able to relate tothe above passage. How your goals change andhow your motivation comes from different areasthe more years you train.

My intention is to train for life if I am alive when Iam eighty years old I will still be working out.Anybody’s intention who takes up training,should be to train for life to improve life and wellbeing.

Natural Bodybuilding takes time and lots of it,you just have to take each workout and improveon the last one,week after week month in yearout. Enjoy each and every one of them. Never besidelined you can always find the time to train,we are all given 24 hours in a day. You can findthe time you have to prioritise if it means gettingup at 6 am to workout that’s what you have to do,I do and so can you.

Never give up on your dreams, bodybuilding isyour baby it will do wonders for your health andagility in later life. Never give up on your dream.

TIME & PATIENCE ARE THE TWO GREATESTWARRIORS OF ALL.

mind gamesMind Games

TIME &PATIENCE.

TIME &PATIENCE.TIME &PATIENCE.By Ian Duckett

Iwas having a run the other day in preparationfor my up and coming show.

My mind began to wander, how many years haveI done this before.?

Here I am again getting ready for another show.Wow I have done so many times.Trained so many years.Seventeen to be exact, I still love it as much as Idid when I first touched a barbell all those yearsago. I can remember a time when I was abouttwenty, competing in junior shows and having avision of what I wanted to look like one day.

I can also remember telling my dad that I wouldlook my best when I am thirty-five.I was right as now I am approaching that vision Ihad all those years ago.

When I reach thirty-five in two years time I will setmyself another for what I want to look like atforty-five and fifty-five. I have always said that Iwill stop competing at thirty-five and set abouthelping others. I already have an idea of what Iwant to look like in my mature years and I amstarting to create that vision. We have this chapwho comes in my gym, Steve is his name, he hastrained on and off for most of his life.He is now approaching fifty-six years young, helooks fantastic, and trains very hard and wouldgive many youngsters a run for their money. Heis very well built lean and strong. I look at himand I become inspired and excited looking forward to all the years of training and gains tocome.

In this day and age when quality, no-nonsenseinformation is widespread, especially in

magazines like Natural Press and muscle media (The old muscle media, not the new body of work, EAS catalogue) you would think that bodybuilders would be more clued up today thanat any other time in history. With countless nutritional experts and bodybuilding gurus offering qualified advice on every weight trainingtopic around we should all be eating ,training and gaining muscle perfectly right ?…… Well not really.You see amongst the quality scientificallybacked, knowledgeable information (The typeyou receive in Natural Press) there still remainsthe self same bodybuilding myths that haveruined many a physique for years and years andwill continue to do so for those who refuse tocommit to logic and intelligence.Much of this mis-information unfortunatelycomes from old-time bodybuilders, those whoruled the roost at their local gym in the 60’s and70’s with their awesome physiques and whilst Iam the first to admit that the older bodybuildinglegends, Steve Reeves, John Grimek, Reg Parkand closer to present day, Lee Labrada andMohammed Makkawy presented the greatestphysiques of the 20th century, as well as thebest training methods,people of their era areunfortunately stunted in their knowledge of effective modern day nutritional and supplemental findings.True it is not just these

by Jason RickabySports Nutritionist

people who offer usually well meaning but illadvise, people in the modern era are often justas confused and ill-informed, usually throughignorance and the amazing ability to not listen toa word people who know better say.

I have encountered many of these people whohave been on a 4 week course on nutrition andweight training ( half assed machine training)who believe that this short time span beingtaught by a qualified instructor (who qualified inthe 1980’s) provides them with more knowledgethan someone who has been bodybuilding for20years and who has spent many hours readingand listening to those who have spent yearsmaking muscle building and strength gainingtheir life not just a theory lesson.

Thanks to these and many other types of people, there exists many myths and ill-truths inbodybuilding today that have helped hold backand ruin many a potential bodybuildingphysique. But have no fear, I am here to bringthose myths out into the open and dispel them,

so read on and weep.

Myth # 1There Is a best way to train.

Despite what even mad men like MikeMentzer will try and tell you, there is no one

best way to weigthtrain, no secret method thatwill pack on pound after pound of muscle mass,week after week. The truth is the body adapts toany given stimuli after a certain length of timeand will cease to respond with muscular gains,this is why variation must be applied. For surethere are certain techniques and principles thatshould always be followed such as good form, adequate rest periods between sets and workouts and a lower volume than some idiotspreach, however if you only use low reps or highreps then you are seriously limiting your muscular potential as well as restricting growth

nutrition & supplementsDEBUN

KING

THE MUSCLE

MYTHS

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of certain muscle fibers. The truth is that there isno perfect training principle or method, in effectthey all work and they all don’t, some will bemore effective than others, for example the routine of the current Mr. Olympia will not workas well for the Natural bodybuilder as a routinerecommended by Ian Duckett or other naturalchampions.It stands to reason that the routinesfeatured in magazines such as Flex are not really the routines followed by champions suchas Nasser El Sonbaty, they are written bymembers of the magazine staff. Most professional bodybuilders don’t even follow aset routine they just train, take drugs and grow.

“Experiment”

When it comes down to it, if there was only oneway to train then how would bodybuilders likeAndy Palmer who follows a most unconventionaltraining method make great gains at the sametime as other people who also make great gainswhilst following a more traditional bodybuildingroutine. It goes back to the old Arnold and MikeMentzer debate,what works well for one may notwork for another, so experiment with differenttraining techniques for different periods of theyear. For example you could do 6-8 weeks of apowerlifting type routine, followed by 6-8 weeksof a higher rep training period and shorter restperiods, you could then use Heavy duty for amonth and so on.

Myth # 2 You must do at least 10 reps per set-low reps don’t build muscle.

Yeah right !, The strongmen you see on television (Gary Taylor, Manfred Hoebl) and

the world champion powerlifters and weightlifters have no muscle mass at all do they. WhenI speak to various people in the business or evenpeople who wish to inquire about training andtheir lack of gains, they all seem locked onto theidea that a set must last for at least ten reps,anything else is just strength training and will notlead to muscular gains. To some extent this maybe partially correct, in so much as that true, lowreps and heavy weights (I’m talking 1-3 reps) willdo more to increase strength than they will sizebut when applied to a sensible bodybuilding routine and split then powerlifting training canincrease muscle mass and size at a radicalpace.

The aspect that most so–called bodybuildingexperts and gym instructors (usually the fatones) overlook is the principle of time under tension and the negative portion of the repetition.Muscle responds and grows when adapting to acertain stimuli, part of this stimuli is obviously thelength of time the set takes to complete i.e. a setof any exercise is deemed more effective whenfinished before a certain time schedule, this is tohit each fiber type effectively i.e. fast twitch andslow twitch muscle fibers.

For example it is widely accepted within thestrength and bodybuilding circles that to hit thefast twitch strength producing muscle fibers a setmust be started and finished within 20 seconds ,whereas the slow twitch muscle fibers seem tobe targeted best by sets finishing around the 60second mark, therefore for muscles that containboth sets of fibers i.e. Chest, Quads and back, asensible opinion would be to limit sets to about40 seconds , now bearing in mind the time undertension rule, a set lasting 40 seconds could contain anywhere from 10 reps to conceivably 1repetition. Large movements such as the squatcan sometimes be worked with a very slow negative portion (about 5 seconds to lower theweight) then explode up, this would finish a repin 6 seconds, making an ideal rep range

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between 6 and 7.Similarly, bodyparts that contain primarily fast twitch muscle fibers likehamstrings and abdominals respond better toexplosive movements with sets finishing inaround 20 seconds, for example 3 seconds tolower the weight then explode during the posi-tive phase. I recommend training hamstringsvery heavy with reps between 4 and 8, serious-ly if your hamstrings are not responding to your current regime try this you may be pleased withwhat you see.

Myth # 3Supplements don’t work.

I’m sure successful natural bodybuilders wetthemselves when they hear this one, usually

from people who have tried a weight gain powder for 5 days, seen no result and come tothe conclusion that this means all sports supplements are the same and offer no value atall. It makes me mad when people phone me upand say that they have tried Creatine and it hasnot worked or they used the weight gain powderand that has not worked either. When I askthese people further questions about their dietand training I discover that they are eating 2meals a day and drinking half a pint of water aday, or doing 20 sets for biceps and 2 sets forlegs on the extension machine, or training 7days a week.

“muscle only grows when providedwith the raw materials to do so”

What I am trying to say is that supplementssuch as Creatine, Whey Protein isolate, meal replacements, carbohydrate powders and thelike are excellent supplements and when addedto an effective whole food eating plan can produce remarkable results, ok so supplementswill never give results like those associated withAnabolic Steroids, but they most definitely dowork. However remember that they are just supplements and no matter how effective theproduct, or how convincing the marketing literature they exist to support and be added to agood healthy diet plan. Do not think that creatineby itself will produce massive gains in muscularbodyweight, at the end of the day muscle onlygrows when provided with the raw materials todo so.

Myth # 4Squatting is bad for you .

Many people say this to me and I despair,when I ask them to explain themselves

they say it is bad for your knees, or bad for yourback, as they wander over to the leg extensionor hack squat, the two most destructivemachines in any gym. You see because squatting is a free weight movement andrequires you to balance yourself throughout thewhole movement it works all the little supportingmuscles of the knee joint, quads and hamstrings, therefore ensuring full developmentof muscles, tendons, ligaments etc, unlike isolation exercises like leg extensions and hacksquat that take the hamstrings completely out ofthe movement. Because the hamstring musclesare the primary stabilizer of the knee joint, towork the quads without the hamstrings is a verydangerous thing to practise and places pressure on the knee joint creating dangers forthe muscle and tendon.

“the feeling of pure achievementafter a successful squat workout is

unsurpassed”.

The truth is that squatting with bad form as 90 % of people do is bad for you as is performing any exercise with bad form, but thefull squat with good form and by using variousdifferent variations of the squat (regular squat,1⁄ squats, rack squats, front squats, partial squatsetc…) is the safest and most effective lowerbody exercise, full stop. We all know that mostpeople make up these lies about the squatbecause it is hard to do and 1 set will wipe youout more than 10 sets of the leg press, butremember that as in life most things that arehard to perform and take grit and determinationwill usually prove beneficial to you in the longrun. So swallow your fear of pain (Yes squattingis painful) pin up that picture of Tom Platz rightin front of the squat rack and get under the bar,the feeling of pure achievement after a successful squat workout is unsurpassed.

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Myth # 5.All Fat is bad for you.

This is another infuriating myth that exists notonly in the bodybuilding world but in every-

day existence. The mainstream media and socalled fitness gurus are

solely to blame for this, they appear on T.V withtheir dubious advice preaching low-fat diets andtelling everyone through advertising to eatreduced fat goods. What is the point of reducingthe fat in rubbish food like biscuits and crisps (noone should be eating these foods anyway) whenall you are doing is replacing the lost calorieswith additional sugar, which goes down on thelabel as just carbohydrates, this triggers peopleinto feeling good about themselves because carbohydrates are good aren’t they ?.

“Essential fats actually aid in fat loss”

The truth is that to 95% of people, fat is a swearword, but if you studied the physiques of these‘gurus’ and of the people who promote andorganize the ludicrous slimfast or weightwatcherdiets/classes, you will see that despite theirridiculously low-fat diets they are still fat andunhealthy, tired and zombie like in their everydayexistence. Essential fats like Flax oil, fish oils andother fats such as walnut oil and safflower oilactually aid in fat loss by freeing up existing fatstores and helping you to burn that fat as energy, rather than burning muscle glycogen orworse. Sure a lot of saturated fat is bad for youbut study the physiques of bodybuilders who regularly eat red meat and eggs and you will seeplenty of ultra lean bodies as opposed to the typical cardio nut who eats no fat and carriesaround 20 % bodyfat and zero muscle and cannot understand why. People seem to have ahard time understanding that intense weighttraining is one of the best ways to decrease bodyfat percentage as it burns so many calories,increases muscle mass and speeds up metabolism for hours after completing the workout, remember if you have more muscle youwill burn fat easier, the more muscle the fasterthe metabolic rate.

For male bodybuilders to avoid fat is almost a sin. Foods containing cholesterol like eggs and steak will increase testosterone production,improve strength and if eaten in moderationhave no effect whatsoever on bodyfat .By get-ting some fat from red meat , eggs, and flax oilor walnut oil you are ensuring a healthy intakeof essential nutrients that will improve skin, hairquality, hormonal production and balance,strength, muscle mass and fat burning. Soundslike you should be increasing your fat intake tome.

Myth # 6Isolation exercises for definition.

Whilst the previous myth was the main reason responsible for people not losing

bodyfat, this is the main reason why people donot build muscle. When some people join agym, most of them are looking to improve muscular definition, so the instructor puts themonto the traditional, stereotyped ‘definition’increasing, so called shaping exercises (How

can the brain tell the body to define muscle withone exercise and simply increase size withanother), the ones that enable you to use tiny amounts of weight, thereby creating nokind of stress to the hormonal system and

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basically building no muscle whatsoever. Yeah but I do not. want more muscle I want definition they cry, howdo you expect to define fat or skin and bone, inorder for true definition to show through theremust be ample amounts of muscle to define.Think definition and who springs to mind, for meit is Shawn Ray an ex-junior powerlifter whobuilt his muscle through heavy basic exercises,the ones that leave you feeling like you havebeen run over by a bus (Squat, Deadlifts, Bentover rows, heavy chins, Bench Press.). Muscledefinition comes through when bodyfat percentages are low enough for the tiny musclefibers to show through and for the vascularity tostand out through paper thin skin.

“The more weight you subject a muscle to then the bigger it

is going to get”

Whilst you can have definition and be not very

muscular (I have a friend who has about 6-7 %

bodyfat, but he weighs about 8 stone and looks

like a refugee)The reality of building muscular definition is thatyou either stress a particular muscle or you donot, the more weight you can subject a muscleto then the bigger it is going to get, providingfood intake is sufficient. If you can squat 300pounds for reps you are going to hit the musclefibers of the quads so hard that the muscle willgrow and in turn become more defined and separated through pure overload, whereas ifyou do just leg extensions with 100 pounds yourlegs won’t grow or define. I am not saying thatall so-called shaping exercises are useless,some of them can be quite effective, I am justtrying to make a point that far too many bodybuilding wannabes will do too many sets onthese exercises and not enough on the result producing basic exercises. So get off the leg,back and chest machines and get over to thepower rack, bench press and chinning bar……now!!!!!!.

Myth # 7.AB training-most people are crazy.

Many people ask me, how do I get a six-pack.To which I reply, lose a stone then

see if you can see them. But seriously when itcomes to ab training even experienced bodybuilders seem to get a mental block and gocrazy. I ask people what do you do for your abs,some will say I do 1000 sit ups a day like AdamRickitt, or I do 20 sets of 30 reps on the Ab cradle. If I ask them why they are doing so manyreps for their abs they do not know. I usually askthem if they would think about doing 30 or 100reps on the deadlift or bench press or other exercises and they say no way, well why are youdoing so many for the abs , they are muscles likethe chest or the back, why lose all sense of reasoning when training them.

“Work those abs heavy and you willhave a six-pack to be proud of”

Abs like hamstrings are made up primarily offast twitch muscle fibers, so if you want to really thicken them up and get those deep gougeswork them heavy with crunches, either with aweights plate or the cable stack and for godssake do not think that 1000’s of crunches willburn all the bodyfat around your waist and bringa mega six pack, the theory of spot reducing wasdebunked many years ago, though some peoplestill believe it. So work those abs heavy and losethe bodyfat, then you will have a six-pack to beproud of.

I hope I have helped you to realise that bodybuilding really is quite a simple practice andonly when people try and make it complicateddoes it become difficult. Here goes,,,,

Eat good food, train hard with variation, getenough sleep and do not train too much and fortoo long. Simple,,,, just don’t start competing that’s when the difficulty begins, but that’s another article.

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West of EnglandChampionshipsReport by Ian Duckett.

I feel like I’m getting like Michael Fish with my showweather reports – anyway what a beautiful weekend it

was! The show was held at the Queens College Taunton,which is a fantastic venue for a show. The seating and setting are just awesome.

This competition is usually run by Phil Lewis unfortunatelyhe had to step down due to other commitments, shortlybefore the show. Luckily Roy Jones took the reins and theshow went ahead. It was quite well attended despite theweather, in fact nearly everyone got in some sunbathing in-between prejudging and the night show.

under 18’sThe show got underway as usual with the Under 18’s. Inwhich their were two, they were very close Liam Grafhamand Daniel McKernan. Wayne Thickett and I were judgingthis one and placed Liam first, as he was a little thicker andmore balanced than Daniel. When we handed the resultsto Roy on the mike, he got muddled with numbers andplaced the wrong lad first. We had a word and he said hewould sort it out after. In any event Liam won that one andthe score sheets with Daniel in second.

under 21’sIn the under 21 class there was just one competitor, JamesThomas. He had a great structure and had good condition.A stand out pose I can remember was his front lat spread.

mastersIn the masters there was again just one, Bob Dowling. Ihad a good chat with Bob before the show, a real nice guy.I have seen Bob compete once before and he had

show reportShow Report

improved since then, he just needs to come in tighter tolook even better.

noviceNovice class was up next. Nine competitors in all, veryhard to judge as everybody was good in so many differentways. When the dust settled, in third place was ChrisMadden who had an awesome shape, fantastic taper andhuge arms his pluses. A little more leg size and conditionwill bring the champion out of this lad. In second place wasJeremy Weare. When stood relaxed looked awesome,great shape, let down slightly in the posing round by condition. A few pounds off will make an ace contestantout of him for the finals. In first place was Andrew Tanner.A cracking physique, very tight, good legs with tight ham-strings. Work on your posing for the finals Andrew as itlooked as though you didn’t have a routine at all! You havea great physique show it like it deserves to be shown.

miss athleticMiss Athletic took the stage to the usual ‘wolf whistles’.How come us lads never get that? In fourth was Sharon Gannaway, who had a good figurebut needed to go a little lower in bodyweight to bring herlines out even more. In third was Christina Hale, who wasabsolutely shredded. Her abs were unbelievable. She wasjust too muscular condition wise for this class. She wouldhave done better in physique I can not believe that nobodytold her. In second was Beverley McMahon who was verygood. Great legs and delts were her standouts. In the ⁄

TAUNTON

Novice L to RJeremy Weare 2nd Andrew Tanner 1st Chris Madden 3rd

Athletic L to RBeverley McMahon 2nd Jane Longman 1st Christina Hale 3rd Sharon Gannaway 4th

West of England Championships

26

turns she just needs to stand a little better but her routinewas good. In first was one of the best athletic girls I haveseen for a while, perfect condition, tan and shape, goodposer as well, good stage presence what more can I say?Well done Jane Longman.

under 70kgUnder 70Kg nest up with 5 good competitors. In third placewas Howard Williams, who had a good tight physique butjust needs time to get a little bigger. In second was StevenShort who had good shape, well balanced and had goodsize. He just needs to come in harder. I had a chat withSteve after the show on how to improve. I am looking for-ward to seeing his improvements in the near future. In firstplace was Dean Garratt, one of our featured bodybuildersthis month. What can I say about Dean, chuffing bang onthe button mate, condition was unreal, tan greatlyimproved. If there had been an overall today he would havewon that as well.

under 78kgThe Under 78kg were up next just two competitors in thisone, both of great standard. In 2nd was David Arnold whohad a brilliant shape with a perfect set of abs. His doublebiceps pose was a standout. Just a little more tightness inthe legs and lat width improvement will see him do well.The winner was Mish Michael who had a great physiquewith good balance and good condition. It was closebetween them but Mish pulled it off on a more conditionedphysique.

womens under 52kgThe under 52kg women with two top girls in this one.Lilliana Santo Fullerton came in second. She had a greatshape and routine but myself personally thought she wouldhave done better in the Athletic class, for that she was spoton. It’s such a fine line! The winner was Nicola Payne wholooked very good, great shape and condition. All I couldfault her on was the tan get that right for the finals andyou’re laughing.

womens over 52kgThree good quality girls next in the Over 52kg class. ElaineBinnie in third place. She had great stage presence and iswell balanced; she just needs to come in a little harder. Ihad a chat with Elaine and her partner Bill Young betweenshows. They run a fantastic gym ‘Tone Zone’. We were dis-cussing the hours a gym owner has to put in and how youhave to structure your workload to get ready for a show.Well-done Elaine keep up the good work. In second wasMichelle Rodgers who was again very good. Shape wiseshe was spot on with a good tan and condition too. Thewinner was Ailsa Williams she looked great in the frontrelaxed pose with a great cap on her delts. The photo insetdoes not do her justice at all, but it was all I had. She wasvery good.

U 70 KG L to RHoward Williams 3rd Dean Garrett 1st Steve Short 2nd

U 52 KG L to RLilliana Santo Fullerton 2nd Nicola Payne 1st

U 78 KG L to RMish Michael 1st David Arnold 2nd

27

over 78kgThe big lads were up next over 78kg class, five lads in all.In 3rd place was Dave Thompson who had great sizemainly in his arms and hamstrings, but his condition didnot look as good because of a mistake with his tan. In2nd was Peter Harris, who showed bad sportsmanshipwhen the results were announced, he showed himself upand did himself no favours. He didn’t even want to posefor the photo as you can see in his face. He was verygood but not good enough to beat the day’s winner. Hemay at the finals who knows. In the number one spot wasCharles Ellis. He was shredded, spot on. He looked greatfront relaxed and had a mega back. Well done Charles.

A great show all in all. Thank you everybody who cameto have a chat with me on the stand!

Masters & Junior L to RBob Dowling 1st(M) James Thomas 1st( U21) Liam Grafham 2nd (U18) Daniel McKernan 1st (U18)

Over 78 KG L to RPeter Harris 2nd Charles Ellis 1st Dave Thomson 3rd

Over 52 KG L to RElaine Binnie 3rd Ailsa Williams 1st Michelle Rodgers 2nd

WEST OF ENGLANDRESULTS

LADIES

MENS

UNDER 181ST Daniel McKernan2ND Liam Grafham

UNDER 211ST James Thomas

MASTERS1ST Bob Dowling

NOVICE1ST Andrew Tanner2ND Jeremy Weare3RD Chris Madden

MR Under 70kg1ST Dean Garrett2ND Steve Short3RD Howard Williams

MR Under 78kg1ST Mish Michael2ND David Arnold

MR Over 78kg1ST Charles Ellis2ND Peter Harris3RD Dave Thomson

MISS ATHLETIC1ST Jane Longman2ND Beverley McMahon3RD Christina Hale4TH Sharon Gannaway

MISS Under 52kg1ST Nicola Payne2ND Lilliana Santo Fullerton

MISS Over 52kg1ST Ailsa Williams2ND Michelle Rodgers3RD Elaine Binnie

28

Natural MailYOUR NEWSYOUR VIEWSYOUR COMMENTS

YOUR NEWSYOUR VIEWSYOUR COMMENTS

Natural Mail

All letters to:NATURAL PRESS,B & D Publishing,Future BodiesGym,Peel MillsBusiness Centre,Morley,Leeds, LS27 8AG.

�

My husband Steve and myself have just

started to subscribe to Natural Press, we

have just received your second issue and

really enjoy all the magazine. My only

comment would be, that you don’t give

much time to the “women” competitor. I

need more coverage on this, as I’m due to

enter my first competition on Sept 5th at

Cleethorpes, and its the hardest thing

I’ve ever done. Harder than having my

four children. Made harder still by the

fact I’ve had to diet right through my

summer holiday, while everyone else has

been having pizza’s, burgers etc.Cooked

by me!.

My husband Steve has been

training for about twenty years, and I

have been involved about four and a half

years, broken up by having my fourth

child three and a half years ago.

Steve introduced me to “Bodyworx”,

Peterborough and, I’ve gone from

strength to strength.

I would like to say I totally agree with

your attitude about keeping leaner all

year round and hope this works for me,

as I’ve found two weeks out from the com-

petition that I can still maintain good

body strength. eg my flat benching with

dumbells - chest press has only just

dropped from 22.5kg dumbells to 20kg

dumbells for at least eight reps.

Steve has organised my diet and I’ve

taken in loads of advice from gym mates,

who have entered or are entering the

show at Cleethorpes.

Keep up the good work, we hope to meet

you at Cleethorpes.

Claire Thompson(U52K Physique)Peterborough.Thankyou for your letter Claire.

It seems you have missed all the ladies

we have covered in past issues. As you

started with no 7 with your subscrip-

tion. I have sent you an issue which cov-

ered Michelle Clift. I think you will find

it inspiring.

Good luck in your show.

All the best.

May I write to say ‘Thank you’, to all

concerned for the excellent A.N.B show

put on at Taunton in Somerset recently

and how much our family enjoyed it, also

to congratulate everyone at Natural Press

for a well published, informative and

interesting magazine.

I have not seen any shows since the 60’s,

the last one was a N.A.B.B.A Mr Universe

at London. However my son keeps me

informed of what is happening’Whos

Who’etc, from time to time.

My fitness and strength training has

been on and off over the past six years

dueto hip and shoulder problems, very

annoying and confidence sapping of

course but some useful and careful

progress has been achieved recently.

Wonder if anyone knows about an act that

used to be in the Mr Universe shows I

believe, late 50’s/60’s, called ‘The Man

in Bronze’. I saw his act just once and was

very impressed, he gave a tremendous

display of musculature, muscle control

techniques and had a very symmetrical-

physical development.

“MORE WOMEN!”

If you have acomment to

make,a v iew to air, or

some news to

share.

Make it here. This is your page.

If you have acomment to

make,a v iew to air, or

some news to

share.

Make it here. This is your page.

29

B A C K I S S U E SIf they become SOLD OUT!

you MISS OUT!

No 1 Andy Palmer worksout for his pro assault

No 2 Nigel Davies 8thNatural Wonder of theWorld

No 3 Jon Clark, whatmakes him tick!

No 4 Vicky McCanndoes Back and Biceps

No 5 Andy Palmer dietsfor the ‘98 PRO

No 6 DIY with RobertFeesby (the Garage)

No 7 Training that timeforgot with the Legend,Reg Park

No 8 Dean Garratt ProfileSteve Reeves In-Depth TheLean Advantage Etc

Prices are £2 each inc P&P

Cheques payable to:B&D Publishing

Send To:B&D Publishing

Future Bodies Gym3c Peel Mills Business Centre

MorleyLEEDS

LS27 8AG YO

UC

AN

’T A

FF

OR

DT

OM

ISS

AN

ISS

UE

!The routine was performed in a musical

enviroment with appropriate lighting

effects and incidently was very well

received at all shows. I have not seen

anything like it since and have made

enquiries to no avail. Also I have not

found any literature on muscle control

techniques or exercises.

On finishing, I enjoyed reading the

July issue of your magazine,

especially the article on Reg Park, very

well researched as I’ve not seen much

written about him over the years in any

magazines. I believe Park, Reeves,

Grimek, Oliva, Ferrigno, Schwarzenneger

and Yates have had the best all round

developed physiques ever- Just my

humble opinion!

Please find enclosed a sae if you can

possibly spare the time to reply and, I

would welcome very much any views or

remarks that you or your colleagues may

have on any of the above points

Best wishes for the future.

Ray MorrisGlastonbury.

Thanks Ray for the kind comments I will

get a letter out to you shortly.

Apology

I would like to make an apology tothe Yorkshire Junior winner,Simon Stevens for my uncalled forremarks in last months show reportI shoul;d have offered constructivecritisism not just critisism. I amsorry if I in any way offended. Itseems the bad judge that day wasme!Opinions are like ars* * * * * *.Everybody has one.Ian.

Plu

s co

vera

ge

of

all

Nat

ura

l sh

ow

s. E

xper

t ad

vice

on

Tra

inin

g,

Su

pp

lem

ents

, N

utr

itio

n a

nd

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e W

orl

d o

f N

atu

ral

Bo

dyb

uild

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.

S O L D O U T

S O L D O U T

S O L D O U T

S O L D O U T

S O L D O U T

30

Having just returned from a brilliant holiday in Ibizajust recently I made the return to the gym tobegin preparation for the British finals inthe novice class. The company I work for are actuallybased at our own gym so I know justabout everyone who trains there pretty well. So when one particularmember of our gym, a pretty arrogant,boring person, the guy has one topicof conversation and it’s too boring to get into, however this guyasked me how my holiday went, to which I replied,‘It was brilliant thanksfor asking’He then said something along thelines of,‘I bet you could notwait to get away fromthe gym and training eh?’

I said,

‘No I found a local gym and

trained there three times a

week before I went out.’To which he replied,Sad B****rd.’

After I recovered from the insult Iasked him why I was called what hecalled (I do not like profanities in print). Hesaid that you should relax and enjoy your-self on holiday.I replied,‘Well training relaxes me and is one of themost enjoyable things in my life’

The funny thing is, is that this guy has beentraining for years and trying to lose his fat gutfor about five years and when I am ready forthe British finals I’m gonna take off my shirtand show him the results of a little extra dis-cipline, I will then inquire,

‘Who is the Sad B****rd Now!’

A SAD B****RD THE STORY OF HE WHO DOES AND HE WHO SAYS

Jason

31

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Ihave used only whey isolate as the proteinsource. This protein is the purest available

today. I have spared no expense in this area, Iwanted the best and you get what you pay for.

The whey isolate in REGENERATE is cross flowmicro filtered, which simplified means it is filteredat a cool temperature, to preserve the proteinquality. This process leaves you with very purewhey, leaving it lactose free (lactose being a milkcarbohydrate that can make you hold water, giving a thickness to the skin).Sodium free,againthis can have a similar affect to lactose. Thisprocess leaves the all -important calcium in thewhey, which is needed for proper contractions ofthe muscles, and strong bones and joints. IonExchange whey protein is now dated as thisleaves sodium in the whey as well as lactose andstrips the calcium out.

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