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the rundown I in this issue

Features
SCHWARZENEGGER INSIGHTS

44 YOU DON’T KNOW ARNOLD

60 Arnold facts and trivia that
may surprise you.
BY THE EDITORS
GAMESMANSHIP

52 WAR GAMES
How Arnold played to win.
BY BILL DOBBINS
TRAINING TACTICS

58 ARNOLD VS. MENTZER

High volume vs. Heavy Duty training—
whose training style was the best?
BY ROB KING
V-TAPER TRAINING

64 SUPER HEROIC PROPORTIONS

Magnum’s Markus Kaulius breaks
down his V-taper training.
BY JAIME FILER, BA HON. KIN
BIGGER BICEPS

68 ARMS LIKE ARNIE

Who wouldn’t want bulging biceps
like the legendary Austrian Oak?
BY ROB KING
INSIDER CONTROVERSY

74 OLYMPIA CONTROVERSY IN OZ
How (and why) Arnold won the 1980
Mr. Olympia comeback contest.
BY JAIME FILER, BA HON. KIN
STAYING POWER

80 FOREVER ICONIC
Why does Arnold have such
enduring popularity?
BY MARK GILBERT, B.SC., CISSN
STRONG BONDS

84 POWER COUPLE
How Allmax’s Steve Kuclo and Amanda
Latona make life and love work. 96
STAFFER SUCCESS STORY
TRANSFORMATION
A profile of our managing editor, Jaime Filer.
BY THE EDITORS BY SCOTT WELCH, PUBLISHER
SUCCEED LIKE SCHWARZENEGGER ON THE ROAD

90 MIND-SET OF A CHAMPION
How Arnold Schwarzenegger succeeds
through sheer force of will.
98 MUSCLE INSIDER EVENTS
A look at our Toronto Deadlift Party and
Training with the Pros event in Vancouver.
BY BILL DOBBINS BY THE EDITORS

16 MUSCLE-INSIDER.COM I ARNOLD ISSUE

 the rundown I in this issue

Departments
TRAINING ZONE
“Bigger & Badder” with Big Ron Partlow, “Phenomenal
Abdominals” with Markus Kaulius, and “Target Training.” 28
FAT-FIGHTING ZONE
“Simply Shredded” with Tammy Strome looks
at solid state vs. HIIT for fat loss. 32
SUPPLEMENT ZONE
“Supplement Science” reveals a great recovery, energy
and anti-inflammatory agent, and supplement news. 34
NUTRITION ZONE
“Muscle Diet” with Mark Gilbert examines a famous
Arnold quote from Pumping Iron, and nutrition info. 36
HEALTH ZONE
Dr. Ken Kinakin on adapting your training as you age,
and health news from our own Jaime Filer. 38
MOTIVATION ZONE
How going to the Arnold Sports Festival will inspire
you to get your butt in the gym! 40
TEAM MI REVIEWS
26 STRONG WORDS
The many hats of Arnold. 42 PROVING GROUND
Scott Welch Allmax’s Isoflex turns 15!

100 SUPPLEMENT GODFATHER 106 SUPP DAWG Progressive’s VegeGreens.

The Godfather’s top 5 flu fighters.
Don Gauvreau, MSc, CSCS

104 ASK THE SCIENTIST 108 GEARED UP

Three great products reviewed.
Secrets to an Arnold-like pump.
Dr. Jeff Golini, Ph.D
ON THE COVER
110 ELITE PHYSIQUE
How to find a good prep coach.
ARNOLD SCHWARZENEGGER
BY AL SATTERWHITE

Dan Kennedy, BKin (Hons)

PHOTO: ©AL SATTERWHITE (WWW.ALSATTERWHITE.COM)

112 FREAK FITNESS

Arnold vs. Phil Heath.
Darren Mehling, BA, CSCS)
 TEAM MI

masthead I our team

EXECUTIVE
PUBLISHER Scott Welch
ASSOCIATE PUBLISHER Janet Welch
VICE PRESIDENT, EVENTS Domenic Mauro
EDITOR-IN-CHIEF Wil McKeown
ONLINE EDITOR-IN-CHIEF Jaime Filer
SALES COORDINATOR Dave Otterbein
ACCOUNTING A manda L. Styka, amanda@dollarsandsenseonline.com
BOOKKEEPING Susan Welch

EDITORIAL
ART DIRECTOR Wil McKeown
MANAGING EDITOR Jaime Filer
VIDEO PRODUCTION Dave “MADMAX6” Bourlet
CHIEF PHOTOGRAPHER Dave Laus
PROOFREADER Peter Lynn

SALES
ADVERTISING SALES Janet Welch, janet@muscle-insider.com
SALES COORDINATOR Dave Otterbein, bigdave@muscle-insider.com
PRINT SUBSCRIPTIONS ExpressMag.com 1-877-363-1310
DIGITAL SUBSCRIPTIONS iTunes.com

ART
GRAPHIC DESIGN Bright Ideas Graphics
CHIEF PHOTOGRAPHER Dave Laus, davelaus.com, studiotwo22.com, otctoronto.com
PRODUCTION MANAGEMENT Wil McKeown
WEB CONTENT Jaime Filer

CONTRIBUTORS
Ashleigh Atkinson • Victoria Felkar • Jaime Filer • Don Gauvreau • Mark Gilbert
• Lauren Jacobsen • Markus Kaulius • Rob King • Dan Kennedy • Dr. Ken Kinakin
• Mary Ann Marsala • Darren Mehling • Ron Partlow • Tammy Strome

PHOTOGRAPHY
Adobe Stock • Alex Ardenti • Dave “MADMAX6” Bourlet • Jason Breeze
• Bill Dobbins • Jason “King Of Covers” Ellis • Simon Lau • Dave Laus
• Domenic Mauro • Gene Mozee • Rommel Ramirez • Thinkstock

IFBB CONTEST COVERAGE

IFBB INTERNATIONAL PRESIDENT Rafael Santonja
CHAIRMAN OF THE IFBB PROFESSIONAL LEAGUE Jim Manion
IFBB PRESS COMMISSION Domenic Mauro, Scott Welch, Dan Solomon
CONTEST PHOTOGRAPHY Domenic Mauro, Simon Lau, Rommel Ramirez
CONTEST RESULTS Jaime Filer, Domenic Mauro
SOCIAL AFFAIRS DIRECTOR Jeff Lavictoire
TECHNOLOGY DIRECTOR Seven Zeran
EVENT DJ DJ Tudor Nenoiu (DJTudor.com), DJ Adoriana (Adoriana.ca)

MEDICAL ADVISORY BOARD

Mark Gilbert, Dr. Marv Heuer, Dr. Ken Kinakin, Dr. Rick Silverman

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 TEAM MI
MI News MUSCLE INSIDER is excited to appoint
muscle insider I what’s happening
Dave Laus to the position of Chief Pho-
tographer. Laus will lead athlete photo
shoots including those at the Arnold
Sports Festival, Joe Weider’s Olympia Fit-
ness & Performance Weekend, Toronto
Pro SuperShow, and Vancouver Pro Show.
Dave Laus is one of the most published
fitness photographers in Canada as well
as one of the most accomplished busi-
ness professionals in the fitness industry.
On top of being a full-time dad, Dave
and his wife, Nichelle, own two gyms,
Optimum Training Centre in Etobicoke
and Mississauga, as well as their own
p h o t o g r a p h y s t u d i o ( S t u d i o Tw o 2 2 ) .
Dave recently transformed his own body
with an incredible 35-pound weight
loss alongside Nichelle, who is an elite
trainer and fitness cover model. This
DAVE LAUS
Our new Chief
Photographer
PHOTO: LORI FABRIZIO
davelaus.com
studiotwo22.com
otctoronto.com
power couple are an inspiration to others
and have been recently nominated as one
of Canada’s top 100 health influencers,
leaders shaping the landscape of health
and wellness in the country!
Dave has an exceptional eye for de-
tail and creativity, earning him published
pages in MUSCLE INSIDER, Women’s
Health & Fitness, SweatRx, Optimyz, Mus-
cle Memory, and countless other maga-
zines. Just like with MUSCLE INSIDER’s
solid roster of writers, columnists, vid-
eographers, and event staff, the maga-
zine has an eye for spotting talent and
Dave Laus is its latest addition.
This strategic partnership will give
MUSCLE INSIDER unmatched access to
Dave’s collection of some of the most
inspirational bodybuilding and fitness
photos ever captured.
“I’m excited to join the MUSCLE INSIDER
magazine team as their Chief Photog-
rapher and work with one of the most
reputable magazines in the fitness in-
dustry. I’m looking forward to contrib-
uting to the magazine and shooting
with top athletes for covers and fea-
tures. This will be a fantastic opportu-
nity for exposure for my clients and a
chance to connect with new athletes
and companies around the world. We
also have some events planned in 2017
which I’m very excited to be part of!”
—Dave Laus, Chief Photographer,
MUSCLE INSIDER
“I’m ecstatic that we have added an
incredible talent like Dave Laus to the
MUSCLE INSIDER team. With his excep-
tional photography, keen profession-
alism, and a dogged determination, I
know his imagery will help elevate us
to new heights in both the print and
digital space. It’s gonna be a fantastic
year!”
—Wil McKeown, Editor-in-Chief
& Art Director, MUSCLE INSIDER
 TEAM MI
The Many Hats of Arnold
There’s something about him.
In French, they say, a je ne sais quoi. In
English, we may call it the “It factor.”
It’s an intangible quality that makes
something (or someone) distinctive
or attractive; if anyone in the fitness
industry has that intangible qual-
ity which makes him distinctive, it’s
Arnold Schwarzenegger. Born in
1947, Arnold came to the United
States in September 1968 at the age
of 21, and never looked back. He
made a name and a career for him-
self that, after decades, has yet to be
paralleled.
According to his Wikipedia
page, “Arnold Alois Schwarzeneg-
ger is an Austrian-American actor,
producer, businessman, investor,
author, philanthropist, activist,
and former professional body-
builder and politician.“ I’m sorry,
what? Is there anything else on
that list he’d like to add? What
hasn’t Arnold done yet?
PHOTO: THINKSTOCK
26
WITH SCOTT WELCH, PUBLISHER
Arnold the Bodybuilder
Regardless of whom you ask,
Arnold’s name is synonymous with
bodybuilding, and the sport of
bodybuilding is synonymous with
Arnold’s name. If you lift, you’ve
heard of Arnold. His presence is felt
in gyms around the world, whether
you’re doing cable crossovers, flex-
ing your triceps, or posing. One of
the first competitions he won was
the Junior Mr. Europe contest in
1965. He won Mr. Europe the fol-
lowing year, at age 19. He would
go on to compete in, and win, many
bodybuilding contests (Note: His
fi rst one in North America was in
Columbus, Ohio, which is why the
Arnold Sports Festival is held there
every year.) His bodybuilding victo-
ries include five Mr. Universe titles,
and seven Mr. Olympia wins. He held
the record for most Olympia wins
until Lee Haney finished his eight-
title streak in 1991. Despite this, The
Guinness Book of World Records
called Schwarzenegger “the most
perfectly developed man in the his-
tory of the world.”
Arnold the Politician
Schwarzenegger announced
his candidacy for governor of
California in 2003. And, in a
classic Arnold move, he did
so on The Tonight Show with
Jay Leno. As a Republican,
Arnold won the election by
Is there
anything
this man
can’t do?
SOCIAL
1.3 million votes and became the
second foreign-born governor of
MEDIA
California, after Irish-born John G.
Downey, who left office in 1862. He
ended up serving two terms as the
38th governor of California, from FACEBOOK
facebook.com/
2003 to 2011. He is a staunch and muscleinsider
vigorous activist for causes such as
climate change, the Special Olym-
pics, and pro-Israel rallies.
TWITTER
Arnold the Action @muscleinsider
Hero/Celebrity
According to IMDb.com, Arnold
has four movies announced in
INSTAGRAM
2017/2018, one already completed, @muscleinsider
one currently filming, and one in
post-production. The guy is 69 years
old, and he is still starring as the ac-
tion hero in movies. He starred in YOUTUBE
Hercules in New York in 1970; that youtube.com/
muscleinsider
means his film career has spanned
over five decades. There aren’t a lot
of film celebrities, let alone people
with “side jobs” as bodybuilders
PERISCOPE
and politicians, who can make that @muscleinsider
claim. In September 2015, it was
announced that Schwarzenegger
would replace Donald Trump as host
of The Celebrity Apprentice. This is SNAPCHAT
the 15th Apprentice season, and is muscleinsider
currently on air. Arnold received the
Golden Globe for Best Acting Debut
OUR WEBSITE
in a Motion Picture in 1977 for his muscle-insider.com
role in Stay Hungry. He also has a
star on the Hollywood Walk of Fame. A lifelong fan of the
Arnold is the most legendary sport and an avid
bodybuilder of all time, one of the weight trainer with
most popular celebrities in film and over 20 years of
television, and a political leader and experience in the
innovator. If ever there was any doubt supplement industry,
about why we continually pay Arnold Scott Welch lives, eats
our respects with his own annual and sleeps all aspects
issue, this issue should explain every- of bodybuilding and
thing. fitness. His passion
led to the creation of
MUSCLE INSIDER
Follow Scott on social media:
back in 2009.
@scottwelchlive
@scottwelchlive
@Scott Welch
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Zone
TRAINING FAT-FIGHTING SUPPLEMENTS NUTRITION HEALTH MOTIVATION
The Injury Game
“You gotta pay to play.”
It’s an old saying, but I’ve always
remembered it and known that it
was true. There’s a definite price
for anything. If you wanna be
the best you can be at anything
physical, there will be not only
sacrifices but also the odd sudden
tax you weren’t expecting. Now,
the sacrifices are easy to name:
time away from loved ones,
missed events, tight schedules
of eating and training, and all
the stuff that we throw into that
category. The unexpected taxes—
those are usually injuries.
In bodybuilding, we actually
get used to being hurt; aches,
pains, joint issues, even things
such as blisters on your feet from
doing too much cardio in those
new shoes you just bought. We
get used to living our lives in
some kind of pain. Tolerated,
but never welcomed, it
becomes a mark of
being hardcore.
How Big Ron
deals with his
quad injury.
28
WITH BIG RON PARTLOW, IFBB PRO
We don’t like it and constantly
try to find ways to prevent it
and cure it, but it never seems to
stop. However, as the old football
saying goes, “Hurt isn’t injured.
You can still play hurt.” And wow,
is that ever true.
When I looked down at my
left leg and realized my quad
wasn’t attached to my kneecap
anymore, I knew that was the
definition of “injured.” There
would be no game that day. No
workout. No schedule to keep to.
I was immediately faced with the
cold, hard reality that my entire
life was now on hold while I dealt
with a 100 percent rupture of my
quadriceps tendon. Mentally, I
knew that I was going to have to
be very strong, and I wanted to
do whatever I had to do to move
the whole process forward as
quickly as possible.
I think that helped me a lot
emotionally. I wasn’t even on the
stretcher yet, and I was already in
complete acceptance that I had a
devastating injury and was facing
three to four months of a process
that was very unfamiliar. I was
about to embark on a task with
a steep learning curve; there’s
PHOTO: JASON BREEZE
Ron Partlow is a champion bodybuilder and IFBB
pro, training coach, and host of The MUTANT Lab
Report. With over 23 years in the iron game, Ron’s
experienced the evolution of bodybuilding firsthand.
nothing like firsthand experience
to show you the way.
I think it has helped a lot
that I never really got mad. I
didn’t get angry. I had only a brief
period where I felt “too stupid to
talk about it.” I could have played
that game of blaming myself for
the injury and getting upset that I
put myself in that position (I was
goofing around on a trampoline),
but I didn’t do any of that. Why?
Well, that was my bad knee. I had
chronic tendonitis in that spot for
six years, and had a few smaller
injuries to that tendon over time,
so I knew it was a weak spot. I
figured I was lucky it didn’t rip
while I was leg pressing heavy
only three days prior to the injury.
If it’s gonna go, it’s gonna go. I had
heard the warnings and continued
to roll the dice, and things finally
came up snake eyes. Nobody to
blame and nothing to regret; after
all, I turned pro training through
pain on that bad knee.
Now I’m just focused on
rehab and getting back to
100 percent. One thing I’m
very excited about is that
my doctor told me that
knee might be way better
now that it’s completely
fixed. There’s always
something positive to focus
on, so I’m focused on getting
better than before. Training pain-
free and getting my legs huge
again. Never dwell, just drive
forward.
Follow Ron on social media:
@bigronpartlow
@rep300
 BENEFITS OF PLANKING
A FEW YEARS AGO, PLANKING WAS
everywhere and going viral like crazy.
YouTube videos abounded of people
planking in all sorts of interesting
places. While that craze has subsid-
ed, make no mistake—the plank is no
fad exercise. In fact, planking has lots
of benefits. Here are just a few.
1. IT’S GREAT FOR YOUR ABS
Planking helps you develop deep in-
ner core muscles. Performing them
will strengthen and tighten your abs.
PHOTO: ©JACOB LUND / ADOBE STOCK
it is an excellent way to strengthen the
core, which, in turn, helps reduce low-
back pain.”
3. INCREASES FLEXIBILITY
Planking increases flexibility by
stretching and expanding the muscles
around your shoulders and back, as
well as your hamstrings, feet, and
toes. The stretching benefits can be
increased by incorporating a rocking
plank by moving frontwards and back-
wards on your toes a few inches.
Zone
4. IMPROVES POSTURE
Planks hit the muscles you need to main-
tain proper posture. If you do planks on
a regular basis, you’ll find you’re able
to stand up straighter with ease.
5. BOOST YOUR METABOLISM
Planking daily will burn more calories
than other abs exercises. The muscles
you strengthen by doing this exercise
daily will ensure that your metabolic
rate remains high even when sedentary.

It’s a great addition to any abs workout.

2. REDUCES BACK PAIN

The American Council on Exer-
cise stated, “Because the plank
exercise requires minimal
movement while contracting all
layers of the abdominal fascia,

ONLY THE GOOD

DIE YOUNG
No, but really. Dutch longevity researchers looked at
Olympic track and field athletes who achieved personal
records, the age at which they achieved them, and the
age at which the athletes passed away. They came to
some interesting (yet morbid) conclusions: The better
the Olympic athletes’ personal records, the shorter

PHOTO: ©JCFOTOGRAFO / ADOBE STOCK

their lives. An important note, especially for those who
compete, is that physical activity was not the trade-off
between success and longevity, but rather, “extraordinary
peak performance comes with a higher pace of aging.”
That is to say, there’s some underlying mechanism in an
We all know that calves were the bane of exceptional athlete’s biology or physiology that quickens
Arnold’s existence. We’ve all heard the stories of how the pace of his or her aging. It could have something to do
long and hard he trained and focused on them in order with larger body size, hormonal regulation, and/or muscle
to get them to grow. But still, there are those who would mass immune competence.
argue they were a weak point of his physique. American
sport scientists may have figured out the answer, and
it’s not very inspiring: “Eight weeks of heavy-resistance
training involving the triceps surae muscles elicits
similar significant increases in isotonic muscle strength
in both men and women without concurrent increases
in muscularity.” Those genetically blessed bodybuilders
with perfect, diamond-shaped calves are just that—
PHOTO: GENE MOZEE

genetically blessed. So if you feel bad that you can’t get

your calves to achieve perfection, don’t worry, science
has your back. Also remember that neither could Arnold,
and his career didn’t turn out too badly.

ARNOLD SPECIAL I MUSCLE-INSIDER.COM 29

Zone
TRAINING FAT-FIGHTING SUPPLEMENTS NUTRITION HEALTH MOTIVATION
WITH MARKUS KAULIUS
Getting in Shooting Shape
There’s a question people Whatever shape you’re When You Need
people ask me that always starting out from, it’s better to 8—10 Weeks
makes me chuckle: “How long err on the side of caution. I’ve You must be in shape already.
do I need to diet to get ready seen too many people—myself Even though you’re just get-
for my competition/photo included—who didn’t give ting started, you can see abs.
shoot?” I always themselves enough Fitness and eating right is a
answer with my time and at two normal part of your lifestyle,
own question: weeks out, had to do so when you need to prepare
“What kind of cardio marathons for a show or photo shoot, only
shape are you in to get where they minimal changes are needed to
now?” Because wa n t e d t o b e. perfect your physique. People
guess what, that’s This is not a good hate you because you look so
the only way to solution—it’ll good year round, but they re-
know how long leave you looking spect the crazy lifestyle you
it’s going to take. stringy and flat. keep and they don’t think they
could ever be that disciplined.
How to prep your
physique for a 12 Weeks
photo shoot. You’re like most people getting
ready for something big; 12
weeks is average. Sure, you put
on some fluff in the off-season
PHOTO: ALEX ARDENTI
and strayed from your diet, but
you also snuck in a cardio ses-
sion or two and worked your
butt off with weights every time
you hit the gym. Now, step away
from the Cheetos.
16 Weeks
If I had to guess, either your
last show was your first show
or you dieted harder for
that show than you ever
had in your life. The
result is the same;
you overdid it after-
wards; you stopped
cardio cold turkey
and threw your diet
out the window, in-
sisting that “next
week” you would
get back on track.
Your physique will
Markus Kaulius is the owner of Magnum
Nutraceuticals and has dedicated his life to
producing first-rate sports nutrition products
using only the highest quality ingredients.
30 MUSCLE-INSIDER.COM I THE ARNOLD ISSUE
take four weeks to warm up,
then you have 12 weeks to get
ready. If you try to get there
in only 12 weeks, you will be
three to four weeks short of
where you want to be. I have
seen so many people two days
out from their show but four
weeks out from a presentable
physique, hoping and praying
“it’s just water weight.” You’ve
got some work to do, but don’t
despair, you can do it.
Above all, always assume
you’re worse than you think
you are and give yourself more
time. There’s less pressure on
you, and therefore less stress,
less chance of you resorting to
two-plus hours of cardio per
day, less chance of you drop-
ping to 500 calories a day and
negatively affecting your long-
term health, and less chance of
your family begging you to stop
competing because it has made
you a horrible person.
Remember, folks, you’re
choosing to go down this
road—the road that ends on-
stage or in front of the camera
or whatever you’re prepping
for. It’s a choice, so choose not
to be miserable about it and
choose not to complain about
it. Choose instead to be happy
and to break the mould of the
grumpy dieter—embrace the
pain and I promise you will
embrace better gains.
Follow Markus on social media:
@markuskaulius
@markuskaulius

GE R
I N G R Z ENEG
UR WA
FEATOLD SCH
A R N
THE GREAT ARNOLD SCHWARZENGGER
may have had weak points to his physique
in competition, but we can all agree that his
chest was incredibly impressive.
The pectorals arise from the sternum
and attach to the shoulders. Their func-
tion is to pull the shoulders and the entire
shoulder girdle forward and towards the
centre. The chest muscles don’t attach to
or have anything to do with the contraction
of the muscles of the arms.
There are basically two kinds of move-
ments for working the pecs: compound
movement (presses) and some kind of isola-
tion movement (flyes). Here we take a look
at a staple compound exercise in Arnold’s
training—the incline dumbbell press.
The Incline
Dumbbell Press
ILLUSTRATIONS: ERIC BLAIS
Primary Muscles Worked: Upper Pectorals
Secondary Muscles Worked: Anterior Deltoid, Triceps
Exercise Type: Compound Force: Push
Zone
Pressing on an incline bench targets the
upper area of the pectorals. Working with
dumbbells instead of a barbell forces each
side of the body to work independently. This
also allows you to lift the weights more in
a circular arc, which puts more emphasis
on chest involvement and less on effort by
the triceps.
Points on Execution:
Lie on an incline bench and hold dumbbells
at arm’s length above you, palms facing for-
ward. Lower the weights under control, fol-
NOTE: Concentrate on feeling the
lowing a circular path rather than dropping
pecs stretch and contract during
them straight down. Stop when you feel the
the exercise, and keep the in-
pectorals at full stretch, pause, and then
volvement of the triceps (straight-
press the dumbbells back to the starting
ening of the arm) to the minimum.
position following that same circular path.
“WORKING WITH DUMBBELLS
INSTEAD OF A BARBELL FORCES
EACH SIDE OF THE BODY TO
WORK INDEPENDENTLY.”
ARNOLD ISSUE I MUSCLE-INSIDER.COM 31
Zone
TRAINING FAT-FIGHTING SUPPLEMENTS NUTRITION HEALTH MOTIVATION
WITH TAMMY STROME, C.KIN, RNCP, CCP AND IFBB PRO

Steady State Versus HIIT

Okay, so you want to lose
some serious body fat. You
know that nutrition and weight
training need to be a big part
of it, but you’re not sure what
to do about cardio.
It used to be pretty
straightforward; in the 1970s,
‘80s, ‘90s, and even into my
early years as a competitor, the
cardinal rule was “Slow inten-
sity and longer duration.”
We would see bodybuild-
e r s i n t h e g y m d e c ke d o u t
in sweats riding the bikes or
walking on the treadmill for 45
to 60 minutes at a time. Many
were doing it first thing in the
morning on an empty stomach.
The Reasons:
• Oxygen is required to burn fat,
and fat is the dominant fuel the
body will burn at rest. When it
came to assessing cardiovascu-
lar intensity, it was deemed that
an ideal heart rate zone of 60
to 70 percent of your max was
the ideal “fat burning zone” in
which the body would burn off
that fuel. This is where people
wanting to drop serious body
fat would put in the time—low
intensity and long duration.
• Bodybuilders work hard for
their size, and high-intensity
activity, especially endurance
activity, would catabolize muscle
tissue and focus too much on
slow-twitch endurance muscle
fibres instead of the muscle
fibres that hypertrophy (which
are fast-twitch).
However, more experts
began looking at the body
types of sprinters and observ-
ing that these athletes had sig-
nificant muscle size and almost
always had extremely low body
fat levels. The nature of sprint-
ing requires athletes to work
in the anaerobic zone (without
oxygen). The body would utilize
fuel from the anaerobic path-
ways, but fuel was short lived,
and that peak intensity cannot
be sustained much longer than
30 seconds to one minute.
What was found in these
athletes was that it wasn’t
the sprint itself that resulted
in the greatest fat-burning
opportunity, but the 24 to 48
hours afterward in which ex-
cess post-exercise oxygen con-
sumption (EPOC), also known
as “afterburn,” was dramati-
cally increased. The body has
incurred an oxygen debt that
needs to be replenished. The
increased oxygen consumption
results in a metabolic boost
and more fat being burned for
fuel in the 24 hours following
intense anaerobic work.
This is the primary rea-
son why high-intensity interval
training (HIIT) has become so
Tammy Strome takes a
look at steady state vs.
HIIT and which is best
for getting ripped.
popular. HIIT training works
based on increasing EPOC. HIIT
advocates can work out for
shorter but more intense du-
ration, but benefit from great
fat burning for the 24 hours
after. You don’t get that with
low-intensity, long-duration
cardio.
The other benefit seen in
HIIT is a greater increase of
growth hormone and testos-
terone. Both hormones can
support lower body fat and in-
creased lean mass.
No method is foolproof as
HIIT can be overused and can
lead to injury and overtrain-
ing. Overtraining can result
in chronically elevated stress
hormone, which is catabolic to
lean muscle, and also interferes
with fat-burning enzymes.
In my personal and pro-
fessional experience, there is
validity to both depending on
the person and his or her fit-
ness level, body type, meta-
bolic/hormonal profile, and
lifestyle.
A combination of both
combined with properly struc-
tured weight training and a
top-notch fat-loss nutrition
plan can strip away that fat
and reveal the nicely sculpted
body for which you’ve been
working so hard.

Follow Tammy on social media:

@tammystrome
@tammystromeifbbpro
@Tammy LeeAnne Strome

Tammy Strome is an IFBB pro with 17 years in the industry

PHOTO: ALEX ARDENTI

as a transformation specialist, life coach and supplement

expert. She uses a combination of science, insight and
intuition to help her clients sculpt their bodies and
transform their lives. Visit her online at tammystrome.com.

32 MUSCLE-INSIDER.COM I ARNOLD ISSUE

Zone
TRAINING FAT-FIGHTING
Recovery, Energy and
Anti-Inflammatory Agent
Histidine is an essential
amino acid that’s important
for many functions in the body,
including the synthesis of pro-
teins. One of the most important
roles of histidine when it comes
to muscle building is carno-
sine biosynthesis. Carnosine is
formed from the combination
of histidine and beta-alanine
when inside the muscle cells.
Histidine also plays roles in his-
tamine, glutamate, and blood
cell production, ensuring oxygen
34 MUSCLE-INSIDER.COM I ARNOLD ISSUE
SUPPLEMENTS
WITH DON GAUVREAU, MSC, CSCS
delivery to tissues throughout
the body and helping stimulate
energy levels and detoxification
in the body. Lack of histidine can
lead to poor recovery by way of
slowed regeneration of tissues
and reduction of the inflamma-
tory response.
Why Is It Useful?
When it comes to bodybuilding,
histidine’s most important role
comes from its involvement
in the production of carnosine.
One of the most impor-
PHOTO: GENE MOZEE
tant roles of histidine
when it comes to muscle
building is carnosine
biosynthesis.
NUTRITION HEALTH MOTIVATION
When carnosine levels are suf-
ficient, this helps reduce lactic
acid buildup in the body, lead-
ing to a reduction in time to
fatigue, prolonged sets, greater
strength and power, and even
leaner mass! Although it was
always thought that histidine
isn’t a rate-limiting step when
it came to production of carno-
sine, there’s evidence to sug-
gest that histidine deficiency
could lead to less carnosine
production. One study showed
that deficiency of histidine
reduces muscle carnosine
concentrations, while supple-
mentation increases it! Other
research showed that removal
of histidine from the diet for 4
to 12 weeks reduced carnosine
levels significantly. In addition
to a reduction in carnosine,
deficiency of histidine also
reduces muscle levels of beta-
alanine, indicating that both
are important for production of
carnosine. In a study on horses,
it was shown that supplement-
ing with both beta-alanine and
histidine over a one-month
period resulted in a 13 percent
increase in muscle carnosine
levels.
The Benefits Out-
weigh the Results …
Although many studies since
have shown that beta-alanine
alone can increase carnosine
levels and have a significant
Don Gauvreau, aka the Supplement
Godfather, is one of the leading
researchers and product formulators
in the sports supplement industry.
buffering effect on muscles,
it’s worth mentioning that the
other benefits of histidine are
enough to consider supple-
mentation. Because histidine
could help with muscle tissue
regeneration and recovery and
reduce post-workout inflam-
mation, it should be considered
as another useful supplement
to add to your daily regime.
One study in obese women
showed that histidine supple-
mentation of 4 grams per day
improved insulin resistance,
reduced BMI, reduced fat mass,
and suppressed inflammation
and oxidative stress. This study
shows the role histidine may
play in adipocytes and the in-
flammatory response.
Where Do You Get
It and How Much?
Histidine is naturally present in
many protein-rich foods such as
chicken, salmon, and beef, de-
livering around 600 to 800 mil-
ligrams per 100-gram serving. It
can also be found in beans, len-
tils, soybeans, and whole grains.
Consider getting up to one gram
per day of histidine from histi-
dine-rich foods, or supplement-
ing along with beta-alanine
pre-workout.
Follow Don on social media:
@rippedfreak
@rippedfreak
 Zone
CARNITINE
MAKES
DIETING
EASIER
Granted, this Japanese study
was done using a fasting pro-
tocol, but anyone who’s done
a contest prep knows that it’s
pretty much like fasting
anyway—at least towards
the end. A group was
given two injections daily
consisting of 2 grams
of L-carnitine each and
fasted on the third day of
a seven-day experiment.
In a week, they lost 4.6 kilo-
grams, lost more centimetres
around their waists, reported
feeling less hungry, and said
they were less mentally and
physically tired. Whether you’re
in contest prep or just dieting, Accelerate recovery &
PHOTO: THINKSTOCK

add 3 to 4 grams of L-carnitine reduce muscle soreness

to your supplement regimen to
see results faster! From non-GMO
vegan sources

GET ON CLOUD 9 WITH B6

Melatonin, GABA, 5-HTP, and ZMA:
For decades, these have been staples
of bodybuilders’ nighttime supplement
routines. Well it’s time to add one more
pill to your pill box. According to sleep
researchers in New York, people who
take high doses of vitamin B6 may start
to have more vivid dreams. They think
these intense dreams probably happen
Tested for Banned
Substances*
because vitamin B 6 supplementation
leads to an increase in the conversion of
tryptophan into serotonin. Zinc has the
same effect, which is why people who
take ZMA will not be strangers to this
feeling. However, if you’re never taken
B6 or a ZMA stack before bed, then be-
ware. Consider taking between 100 and
250 milligrams of vitamin B6 before bed.
Zone
TRAINING FAT-FIGHTING SUPPLEMENTS
Arnold’s Advice
on Beer and Milk
One of the most famous
scenes in bodybuilding’s most
iconic film, Pumping Iron, is
when Arnold is asked if he drinks
skim milk, to which he replies,
“No milk, no. Milk is for babies.
When you grow up, you have to
drink beer.” In fact, Arnold has
often said that he drank, and
even took beer and weights up
into the hills to train. Of course,
PHOTO: GENE MOZEE
36 MUSCLE-INSIDER.COM I ARNOLD ISSUE
WITH MARK GILBERT, B.Sc. (NUTRITION), CISSN
how often he did this or whether
he was embellishing is hard to
say, and we can be pretty sure
that he drank little or no alco-
hol leading up to competitions,
but this does bring up the often-
asked question of whether alco-
hol can impair your gains (and if
so, how much)!
Arnold’s quote is actually
interesting because a reliable
amount of research shows that
people who exercise more ac-
tually also drink more, and the
numbers reveal that the more
they exercise, the more they
drink (or the more they drink,
the more they exercise—which-
ever way you want to look at it).
Also, just as counterintuitively,
a massive 2014 study showed
a direct correlation between
men’s total and free testoster-
one levels and how much they
drank—those with higher T
drank more (or those who drank
more had higher T).
So what are the facts? If
you’re trying to lose fat, the less
you drink, the better. Alcohol is
“empty calories” (basically just
alcohol and carbs with few other
nutrients), so when you’re diet-
ing, it’s the last kind of food you
want—empty calories. Also, it
has the further disadvantage of
causing what is called “disinhib-
ited eating,” which just means
you give in to your cravings
more easily. Think of the last
time you left a bar late and ate
some foot-long, mystery meat
hot dog!
What about how
alcohol affects muscle
gains? Here are the
NUTRITION HEALTH MOTIVATION
facts based on research: Large
amounts of alcohol reduce or
even eliminate muscle-building
activity in the several hours after
intense resistance exercise. Sur-
prisingly, contrary to what most
articles on the topic suggest,
PHOTOS: THINKSTOCK
booze increases testosterone
levels and higher regular intakes
are associated with higher levels
of test. Recovery (measured by
muscle performance at intervals
after intense exercise) “may” be casional beer or drinking session
decreased by alcohol, but most in the off-season, but when you
studies don’t show this effect. get into having more than a few
And finally, moderate alcohol drinks more than once or twice
intake is good for health and per week, you may start to nega-
longevity, but higher intakes tively affect your ability to recover
have the opposite effect. and grow new muscle.
However, here’s what we
don’t know: Because most of GOVERNATOR
these studies used fairly high al- ... THE BEER?
cohol intakes, we don’t know if
Yup, this was a
there is an effect, or how strong
real product back
it is, at lower intakes. One hy-
in 2004. But if
pothesis is that the body com-
you blinked, you
pensates after alcohol has been
missed it. Arnie’s
metabolized, and muscle gains
lawyers did not
aren’t affected. Also, at least in
take kindly to
rodents, severe muscle damage
this unauthorized
results in a muscle growth and
exploitation and
repair response regardless of al-
it was discontin-
cohol intake.
ued shortly after
So overall, Arnold probably
it was released
played it right for a serious pro-
by Portland Brew-
fessional bodybuilder. He drank
ing Company.
a few beers here and there in the
off-season, when he wasn’t prep- Follow Mark on social media:
ping for contests. Overall, most @MarkSGilbert
guys who are serious about their @muscledietmark
results can get away with the oc- @musclediet
Mark Gilbert has worked with multiple elite athletes, including
two Mr. Olympias. He has formulated supplements that have
sold in the 100s of millions and he is co-founder of Fitness-
Genes. See Mark’s videos on the MuscleDiet YouTube channel.
 Zone
IT’S ALL GREEK TO US
If you’re a foodie or someone who constantly
has to entertain clients for business purposes,
then you’re no stranger to the plethora of cul-
tural food restaurant options. Even though you
can (and should) make good choices, sometimes
it becomes difficult to keep the weight off when
eating out so much. An American nutritionist
from Tufts University found that after purchasing
364 meals from Japanese, Italian, Chinese, and
Greek restaurants, and calculating how many
calories were in each one, the meals from Italian
and Chinese restaurants contained the most cal-
ories. The Greek and Japanese restaurant meals
IMAGE: ©LIV FRIIS-LARSEN / ADOBE STOCK

contained the least calories, on average. There

was a difference of almost 500 calories between
an average meal from a Greek restaurant and
one from an Italian restaurant. Interestingly, the
Japanese meals were lower calorie because they
weren’t cooked with as much fat as the other
meals, and the Greek meals were the lowest
because of their (relatively) smaller portion sizes.
Zone
TRAINING FAT-FIGHTING SUPPLEMENTS NUTRITION
Training Over the Years
Weight training that is
done in the gym, home, or stu-
dio has three main applications
and outcomes: physique training
(which Arnold did in his teenage
years and twenties), sports train-
ing, and functional training. All
three types of training are equally
important, and the one you’re cur-
rently doing is usually heavily de-
pendent on your age. I will review
each style of training that is usu-
ally performed at each age group
and explain why it’s done.
Physique Training: This is a com-
mon style of weight training seen
in magazines where the main fo-
cus is to develop increased muscle
mass, with high level of muscle
definition.
Sports Training: The past decade
has seen the increase of weight
38
WITH DR. KEN KINAKIN
training to improve strength,
power, speed, and flexibility for
various sports such as hockey,
football, and golf.
Functional Training: With the
baby boomers aging (Arnold is
considered a baby boomer), this
new style of training uses body
weight exercises and training ap-
paratuses such as the Swiss ball to
focus on movements that we use
in life to stay strong and pain-free.
Age 15–20: As testosterone in-
creases through puberty, your
main focus as a male is to gain
muscle mass to impress the girls.
All muscle magazines on the
newsstands try to target their sup-
plements at the 15- to 22-year-old
age group because they know the
kids will spend the most money
PHOTO: GENE MOZEE
HEALTH
trying to get bigger. This age group
is also playing the most sports in
high school and college or uni-
versity. Extreme sports are very
popular at this age due to the be-
lief that you can’t get hurt, so you
do virtually no functional training.
The common age-related training
focus is this:
PHYSIQUE TRAINING – 70%
SPORTS TRAINING – 30%
FUNCTIONAL TRAINING – 0%
Age 20–30: You’re now in college
where the main focus on looking
good for the ladies and playing
sports is even more important.
There’s some focus on taking care
of those injuries you’ve incurred
skateboarding down handrails.
PHYSIQUE TRAINING – 60%
SPORTS TRAINING – 35%
FUNCTIONAL TRAINING – 5%
Age 30–40: You’re now finished
college or university and the main
focus is still trying to look good
while playing on recreational
sports teams. The injuries you
picked up in your twenties are
catching up with you, and it’s more
difficult to recover and function.
PHYSIQUE TRAINING – 50%
SPORTS TRAINING – 25%
FUNCTIONAL TRAINING – 25%
Age 40–50: You’re now trying to
keep up with your kids and their
activities, with less focus on look-
ing good and trying to play rec-
reational sports as you did when
you were 30. The injuries you
picked up in your twenties and
thirties are starting to become a
chronic pain pattern whereby you
feel them every day.
Dr. Ken Kinakin is a sport medicine doctor, chiro-
practor, and strength and conditioning specialist
all in one! He’s competed in bodybuilding and
powerlifting for over 20 years.
MOTIVATION
PHYSIQUE TRAINING – 40%
SPORTS TRAINING – 20%
FUNCTIONAL TRAINING – 40%
Age 50–60: You’re starting to see
the large decline in testosterone
and muscle mass. The muscles just
don’t look as good as they used
to. You’re sort of okay with that
but now want to prevent look-
ing worse. The main focus now
is on doing functional training to
rebuild the small muscles in your
body to decrease the feeling like
you’ve been run over by a truck.
PHYSIQUE TRAINING – 30%
SPORTS TRAINING – 20%
FUNCTIONAL TRAINING – 50%
Age 60+: You’re now choos-
ing sports that take less physical
strength and focus on sports that
demand more skill, such as golf. You
now train with the focus on being
healthy and preventing the disease
process.
PHYSIQUE TRAINING – 20%
SPORTS TRAINING – 10%
FUNCTIONAL TRAINING – 70%
Arnold, who is currently 69
years old, has been through all
these stages and he’s still training
hard to look good. But he trains
with lighter weights and is also
doing more functional training.
He is also dating Heather Milligan,
who happens to be a physical
therapist, so she would be able to
help him with all his injuries and
surgeries. Smart man.
Follow Ken on social media:
@kenkinakin
@kenkinakin
@drkenkinakin
 Zone
WATCH ARNOLD KICK ASS,
THEN GO KICK ASS IN THE GYM
Have you ever watched Conan the Barbarian, Terminator, or True Lies
and had a sudden surge of aggression or wanted to chest bump the first
bro you saw? Turns out this is a totally normal reaction to action mov-
ies. Researchers made pro rugby players watch either erotic, training, or
aggressive film clips, and tested their 3-rep max weight on squats before
and after watching four minutes’ worth of the clips. The aggressive (rugby
players being aggressive) and the training (rugby athletes training) clips
boosted the secretion of testosterone and cortisol the most, resulting in
significant increases in the athletes’ 3RMs. So if you find yourself strug-
gling a little pre-workout and your supplement isn’t kicking in, try watch-
ing Arnie or Stallone kick ass!

Stay Lean to WILL READING MUSCLE

PHOTO: THINKSTOCK

Stay Healthy INSIDER MAKE YOU

It’s a known fact that people who SMARTER & LIVE LONGER?
Why is it we always picture older people
are overweight tend to be more at
reading in a rocking chair with a cup of tea
risk for a compromised immune sys-
by a warm fire? Maybe it’s just me. Or it’s
tem. This is most likely because of me, and epidemiologists at Yale University.
IL-6 and TNF-alpha, two inflamma- Researchers found that if you read a book
tory factors that float around the for half an hour a day, you’ll live years lon-
bloodstream. They’re released in re- ger than if you don’t. The risk of death was
sponse to trauma or acute exercise. 20 percent lower among book readers than
They’re not bad per se, but if you’re non-readers. These results extend to news-
constantly traumatizing your body papers and magazines, but the effect isn’t
or overtraining, then you’ll have a as marked. Although they couldn’t estab-
problem. That applies to healthy, lish exactly why or how these people lived
longer, it’s been hypothesized that reading
fit people, however. At baseline,
books “can promote empathy, social per-
there are higher concentrations
ception, and emotional intelligence, which
of these inflammatory markers in are cognitive processes that can
the blood of obese people. That lead to greater survival.” Guess
means that even without ex- we can conclude that read-
ercise or something to signal ing MUSCLE INSIDER helps
PHOTO: JASON BREEZE

them, obese people just have you live longer.

more of these factors floating
around. Researchers found
that for people with higher
levels of these markers, the
influenza virus is deadlier.
As though we needed more
PHOTO: THINKSTOCK

incentive to train and keep

ourselves lean and healthy,
not dying from the flu is a
pretty big motivator!
Zone
TRAINING FAT-FIGHTING SUPPLEMENTS NUTRITION HEALTH
Get Motivated to Train
by Heading to the Arnold
By the time you read this
issue, the 2017 Arnold Sports
Festival will either be in prog-
ress or have just passed. If
you’re reading this from the
comfort of your hotel room (or
on a piece of cardio equipment)
in glamorous Columbus, Ohio,
congratulations—you’re at
one of, if not the biggest body-
building expo and sports festi-
vals in North America! If you’re
not there, let’s
talk about
why, and
how we can
convince you to go next year.
In order to get and stay
motivated in the gym and
the kitchen, some body-
builders decide to com-
40 MUSCLE-INSIDER.COM I ARNOLD ISSUE
WITH JAIME FILER , BA HON. KIN
pete. Some fitness enthusiasts
decide to book photo shoots
with esteemed photographers,
and some people just decide to
make the pilgrimage to the (oth-
er) Mecca of bodybuilding for
the Arnold Classic. Arguably the
second most prestigious show of
the entire IFBB pro season, “the
Arnold” has been a staple of the
competitive scene since 1989,
and with good reason. Ever
since little Richie Gaspari set
the bar for all future body-
builders’ conditioning when
he displayed striated glutes
for the first time (something
practically unseen until that
point), the Arnold has earned
a reputation almost as big as
its namesake. Every year it gets
bigger and better, and in 2016,
it got bigger than ever, because
Jim and Bob Lorimer had literally
put one Arnold Sports Festival
on each continent. If that’s not
impressive to you, then you may
as well stop reading.
Personally, this will be my
tenth Arnold Classic—two as
a fan and eight for work. Let
me tell you from experience, it
doesn’t get old. This is a testa-
ment to the Governator him-
self, and how much this contest
means to him, but also the
MOTIVATION
constantly growing and shift-
ing nature of the sport, from the
changing of the guard in terms
of competitors winning to the
different supplement companies
revealing the latest and greatest
in R&D and nutritional/supple-
ment science. But that’s only
part of it; imagine stepping into
an entire world of like-minded
people. Imagine if all 250,000
people in the expo hall were just
as passionate about weight lift-
ing as you were. Imagine if they
were all as serious about their
training, diet, and cardio. I hate
to get new-agey on you, but
there’s something exceptionally
transformative about everyone
in the same place, at the same
time, being there for the same
reason—because they just
love bodybuilding. It’s inspir-
ing, to say the least. If I may
be so bold, I can imagine it’s
similar to the way people feel
like boxing or taking up fight-
ing after seeing a Rocky movie.
Something about the environ-
ment just infuses you with that
energy.

It’s not just the attendees
that will get your mojo going,
but the fact that some of the
best athletes in fi tness attend
the sports festival. We’re not
just talking about current IFBB
pros; icons such as Lou Ferrigno,
Lenda Murray, Samir Bannout,
and Ronnie Coleman can be also
seen around the expo. Seeing
these athletes at booths, along
with the hundreds of ripped
fitness models promoting the
brands, is eye-opening. These
are people for whom the Arnold
Classic is their big competition;
I’ve had friends diet and spray
tan specifically to work a booth
at the Arnold—no show, no
photo shoot, no Tinder date—
literally just getting ripped to go
work a booth. If that’s not dedi-
cation, I don’t know what is!
So you’ve got the people at the
event, the people working the
event, then of course
the event itself;
seeing Dex-
ter, Kai, Branch, and the legions
of legends before them raise the
giant glass Arnold cup in victory
is like watching your favorite
team raise the Stanley Cup or
Vince Lombardi Trophy. The AC,
along with the Olympia, is the
pinnacle of our sport. If you care
about competitive bodybuild-
ing, you care about who wins
this show. There is nothing like
seeing the best IFBB pros in the
world on the same stage.
With that said, depend-
ing on who you ask, the only
thing better than seeing pros
onstage is seeing them “in real
Zone
life” at a local gym. Imagine
training in between Flex Lewis
and Shawn Rhoden. There you
are, at Metroflex on East Long
St., training shoulders on the
Sunday morning right before
you head home, and in walk
Flex and Flexatron. What do
you do? Well, after peeing your
pants, then getting the courage
to ask them for a selfie, you go
back to your workout and take
that shoulder day to a whole
new level! Imagine you’re just
going about your business like
any other regular gym day,
and all these champions start
taking up the benches and ma-
chines around you in order to
do photo shoots with the best
photographers in the world; if
that doesn’t motivate the crap
out of you, I question whether
you have a pulse. In addition
to the IFBB athletes, there’s
also the myriad powerlifters,
strongmen, UFC athletes, and
CrossFitters with whom you
can do seminars and work-
shops, or just meet, greet, and
take pics!
The moral of the story here is
that the Arnold Classic is a melting
pot for all things motivational.
While you might think that just
seeing the best onstage is what
will get your juices flowing, I
hope you realize that there’s so
much more to see, do, and feel
at the Arnold than just the main
stage show!
reviews I under the microscope

Proving Ground
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42 MUSCLE-INSIDER.COM I ARNOLD ISSUE

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feature I arnold facts

YOU
DON’T
KNOW
ARNOLD
60 Arnold Facts and Trivia That May Surprise You.
DID YOU KNOW? When Arnold was
a young bodybuilder in Austria, he
confesses that he worked his biceps
much harder than his triceps. As a
result, his triceps always tended to
lag behind for the rest of his career.
What he would do is target his triceps
before a contest and pump them up
to acceptable levels. Between con-
tests, and even today, his biceps stay
huge all the time, but his triceps tend
to shrink. Arnold is a great believer
in being confident, but also in being
critical of your own weaknesses and
working to compensate for them.
of his immense lats, then the other. To DID YOU KNOW? Arnold had “tall
Arnold, it looked as if Sergio’s back was man” proportions, and although his
totally blocking out the light. Arnold thighs were massive, they didn’t flare
says he lost the contest right there and out when seen from the front to the
then—but made up his mind never to same degree as those of Sergio Oliva
let that happen again. and some of his other competitors.
DID YOU KNOW? But Arnold’s upper legs were fantastic
Only three men have from the side, with the quads and ham-
bested Arnold in strings forming a huge pair of paren-
competition—Chet theses: ( ). So Arnold loved poses that
Yorton, Frank Zane, took advantage of this strength, such
and Sergio Oliva. as the side chest, his forearm pose, and
the twisting back pose.

DID YOU KNOW? Arnold admits to be-

ing intimidated by another bodybuilder
only once. He was competing against
Sergio Oliva, who always pumped up
backstage wearing a white butcher’s
coat (Sergio worked as a butcher).
PHOTO: BILL DOBBINS

When the call came for the competi-

tors to go out onstage, Sergio was walk-
ing in front of Arnold. He slowly took
off his coat. First he flared out one side

44 MUSCLE-INSIDER.COM I ARNOLD ISSUE

 arnold facts I feature

DID YOU
DID YOU KNOW? KNOW?
Schwarzenegger Arnold is one
underwent a ge- smart cookie.
nioplasty, a proce- It has been
dure in which his
PHOTO: GENE MOZEE

estimated
jaw was moved that his
back so that it no IQ is 135.
longer juts out.

DID YOU KNOW?

In competition,
Schwarzenegger’s
formidable arms
measured 22".
Other physique
measurements
of the Oak:
Chest: 57"
Waist: 34"
Thighs: 28.5"
Calves: 20"

BY THE EDITORS PHOTO: GENE MOZEE

DID YOU KNOW? In 1968, Joe Weider
flew Arnold to Miami to compete in the
IFBB Mr. Universe. Arnold was big and
smooth and was defeated by the much
smaller Frank Zane (“a chicken with 17-
inch arms”). Arnold at that point knew
nothing about diet. He subsequently
moved to Los Angeles and eventu-
ally acquired a roommate: Frank Zane.
Soon after, now able to get ripped and
defined, Arnold began his string of Mr.
Olympia victories.
DID YOU KNOW? In the first gym Ar-
nold trained in, there was no incline
bench. What was available instead
was a standing incline bench. So to
do incline barbell presses, he says,
he would first have to clean the bar
and hold it at shoulder level, then fall
back against the bench in order to do
the exercise. This evidently worked,
because Arnold was later noted for
being able to balance a glass on his
upper pecs while doing a side chest
pose.
DID YOU KNOW? Arnold is best friends
with Italian bodybuilder Franco Co-
lumbu (Mr. Olympia, 1981), whom he
worked with as a bricklayer when he
first came to America. Columbu would
later stand as Arnold’s best man when
he married Maria Shriver in 1986.

ARNOLD ISSUE I MUSCLE-INSIDER.COM 45

feature I arnold facts
DID YOU KNOW? Schwarzenegger
came from very humble beginnings.
Born in the small village of Thal, Aus-
tria, money was a real problem in his
family. Arnold has said that one of the
highlights of his childhood was when
the family bought a refrigerator.
DID YOU KNOW? Once Arnold discov-
ered bodybuilding as a teenager, he
threw himself wholeheartedly into his
workouts. He recalls that he trained so
hard at one point that the next day he
was so sore he ended up falling off his
bicycle. Arnold says he was so pleased
to have pushed himself so far that he
lay there on the grass laughing.
DID YOU KNOW? When Arnold was 18
years old, he was sent to an Austrian
prison for going AWOL. According to
Austrian law, men had to serve one
year of compulsory service in the mili-
tary, but Arnold was so eager to attend
the Junior Mr. Europe competition in
Germany, that he deserted his military
post.
DID YOU KNOW? Everyone knows
Arnold’s father Gustav was a police
officer, but he was also a European ice
curling champion.
mitted that he would break into
his gym (if it was closed on the
weekend) in order to maintain
his routine.
DID YOU KNOW? Competing
in his first Mr. Universe con-
test in London in 1966, Arnold
was somewhat overwhelmed by the
experience. He saw a bodybuilder
backstage drinking wine and smok-
ing a cigar. Arnold thought that if
this famous champion was using this
strategy to get ready to go onstage, so
would he. As a result, he explains, he
got very sick—and lost the contest.
DID YOU KNOW? Nowadays, body-
builders rarely shoot photos before a
contest, and it’s often difficult to get
them to show up at photo sessions
after the competition is over. Arnold
would do a number of photo shoots the
week before a show. In fact, he would
call up photographers and arrange to
shoot with them. To Arnold, this was
part of his contest-prep strategy. Hours
of posing and flexing prior to going on-
stage, he believed, helped him get hard
and defined and increased his ability to
hit and hold poses without becoming
too tired.

DID YOU KNOW? Arnold’s obsession DID YOU KNOW? In the late 1960s, one
with success drove him to break a cou- of the important gyms in Los Angeles
ple of laws here and there; Arnold ad- was owned by Vince Gironda, a man

ARNOLD MOVIE TRIVIA • ARNOLD MOVIE TRIVIA • ARNOLD MOVIE TRIVIA • ARNOLD MO
1. His first film appearance was in Hercules 2. Arnold was paid $12,000 for star- Arnold requested that he play the part of the
in New York (aka Hercules Goes Bananas). He ring in Hercules in New York. He would Machine. And shockingly it was O.J. Simpson
was credited as Arnold Strong. His voice in go on to make $30,000,000 to star in whom producers originally considered for the
that movie was dubbed because his English Terminator 3: Rise of the Machines — role of the Terminator, but Cameron believed
wasn’t great. It was later released on DVD earning a whopping $4,000 per second his image was “too nice” to be taken seri-
with Arnold’s voice put back in. of screen time. ously as a killing machine.

3. It has been said that Arnold’s biggest
payday came from the film Twins. Arnold
suggested that he, Danny DeVito and direc-
tor Ivan Reitman take no upfront salary and
instead be paid in backend points, basically
owning 45 percent of the film. Twins (which
was budgeted at $15 million) went on to
make $216 million at the box office, and it is
theorized that Arnold walked away with $35
to $40 million for his efforts.
4. Arnold’s most iconic character is one that
he wasn’t originally cast for! James Camer-
on, director of the Terminator films, wanted
to cast Arnold in the role of Kyle Reese, but
5. His famous line “I’ll be back” from 1984’s
The Terminator was originally written as “I’ll
come back.” Schwarzenneger went on to say
his famous “I’ll be back” catchphrase (or vari-
ations of it) in several of his movies includ-
ing the Terminator films, The Running Man,
Commando, Raw Deal, Red Heat, Twins, Total
Recall, Jingle All the Way, Last Action Hero,
and Expendables 2.
6. In all of his movies, Arnold only dies once
when he is playing a human, and that was
in End of Days. All other movie deaths came
while playing the Terminator … but he
always managed to come back.

46 MUSCLE-INSIDER.COM I ARNOLD ISSUE

 arnold facts I feature
known for his outspoken views. When

PHOTO: THINKSTOCK
Arnold first walked into the gym and
announced proudly who he was, Vince
took a look at him and said, “You look
like a fat fuck to me.”

DID YOU KNOW? One day Arnold was

walking along the Venice Beach board-
walk on his way to get some sun at
the “weight pit” (now Muscle Beach).
A couple saw him walking by, and the
woman said, “Look at that guy with
the muscles. Is he famous for
something?” “Yes,” said
the man. “Muscles.”

DID YOU KNOW? Arnold

was the first civilian to own
a High Mobility Multipurpose
Wheeled Vehicle, also known as a
Hummer. He got it in 1992, but prior to
this, the vehicle was strictly a military
vehicle owned by the government.
DID YOU KNOW? Arnold owns a mili-
tary tank. During his time in the
Austrian army, Arnold drove the
American-produced M47 Patton.
He liked it so much that years later,
when he could finally afford it, he de-
cided to buy one.
claim the title. In 1970, he won the Mr.
Olympia at age 23, and broke the record
again for youngest Mr. O champion …
a record he still holds to this day.
Arnold owns an
M47 Patton tank.
DID YOU KNOW? In 1973, Arnold
appeared on The Dating Game and
managed to make all three female
contestants blush with this charm and
charisma. In the end,
he picked bachelor-
ette number two.

PHOTO: ADOBE STOCK

DID YOU KNOW? In 1967, Arnold won
the Mr. Universe bodybuilding com-
petition, making him the youngest
competitor (at 20 years old) to ever

VIE TRIVIA • ARNOLD MOVIE TRIVIA • ARNOLD MOVIE TRIVIA • ARNOLD MOVIE TRIVIA
7. Bring on the body bags! While he may
have been the Terminator, the film where
Arnold stacked up the biggest body count
was in Commando. As John Matrix he brought
in a death toll of 81. The Terminator only took
out 21 people in the original film.
8. He won a Golden Globe (Best Acting
Debut in a Motion Picture) in 1976 for his role
in Stay Hungry in which he starred alongside
Jeff Bridges and Sally Field.
PHOTO: MELINDA SUE GORDON/PARAMOUNT PICTURES
allowed him (and all foreigners) to run for the book was originally optioned to be made
President of the United States. into a film. The role would more suitingly go
to Andre the Giant.
11. Arnold Schwarzenegger once played
another real-life bodybuilder-turned-actor 16. His movies have grossed over 4.7 billion
when he portrayed Mickey Hargitay in the dollars worldwide.
TV movie The Jayne Mansfield Story.
12. Arnold was the first choice for Bruce Wil-
lis’ character in Die Hard, but he turned down
the role of the police officer in the 1988 film

to star in the movies Red Heat and Twins.

9. The character Rainier Wolfcastle in The
Simpsons is a tongue-in-cheek parody to
Arnold. And in The Simpsons Movie, Arnold
Schwarzenegger was the president of the US.
10. Demolition Man had a prophecy about
Arnold’s ascent in government. The 1993 film
saw Sandra Bullock’s character mention the
Arnold Schwarzenegger Presidential Library.
In the movie, a constitutional amendment
13. Schwarzenegger was almost RoboCop.
But trouble with the costume fitting his hulk-
ing frame lead producers to recast the part.
But Arnold did love the film and wanted to
work with director Paul Verhoeven. The two
would later team up on Total Recall.
14. Arnold was also considered for the role
of the giant Fezzik in The Princess Bride when

ARNOLD ISSUE I MUSCLE-INSIDER.COM 47

 feature I arnold facts
DID YOU KNOW? Arnold had a brother
named Meinhard; ironically enough,
this name is derived from the Germanic
elements magan, meaning “strength”
and hard, meaning “brave, hardy.”
Meinhard was killed in a car accident
in 1971.
DID YOU KNOW? Arnold’s ex-wife, Ma-
ria Shriver, was the daughter of Eunice
Kennedy Shriver, the sister of U.S. Pres-
ident John F. Kennedy.
DID YOU KNOW? While on vacation
in Hawaii in 2004, Schwarzenegger
jumped into the ocean and rescued a
man from drowning.
DID YOU KNOW? Arnold
Schwarzenegger received
an honorary doctorate
from his alma mater, the
University of Wisconsin-
Superior, in recognition
of his charitable works.
ILLUSTRATION: ERIC BLAIS
48 MUSCLE-INSIDER.COM I ARNOLD ISSUE
DID YOU KNOW? In 2003 Schwar-
zenegger announced his plan to run
for governor of California during his
visit on The Tonight Show with Jay Leno.
TV Guide selected this as the greatest
TV moment of 2003.
DID YOU KNOW? Schwarzenegger was
inducted into the National Fitness Hall
of Fame in 2005 as a charter member,
because of his achievements in body-
building and his lifelong devotion to
physical fitness.
DID YOU KNOW? Arnold moved to the
US in 1968, and became an Ameri-
can citizen in 1983.
DID YOU KNOW? There’s
a ski slope named after
him at Sun Valley Re-
sort in Idaho.
D I D YO U K N OW ?
There’s an Arnold
Schwarzengger mu-
seum in his home-
town in Austria
which features memo-
rabilia from his body-
building and film
careers.
DID YOU KNOW? As governor of
California, he refused a salary ($175,000
annually) and even used his own
private jet.
DID YOU KNOW? His childhood friends
say he had three goals: move to Amer-
ica, become an actor, and marry a Ken-
nedy. He did them all in that order.
DID YOU KNOW? In 2003, Schwar-
zenegger, a moderate Republican, won
with 48.6 percent of the vote, becom-
ing the state’s 38th governor; he be-
came the second actor to be elected
governor—Ronald Reagan was the first,
and went on to become President. Not
being a natural-born citizen, Arnold
is ineligible to run for the position of
president.
DID YOU KNOW? Schwarzenegger acts
as a global ambassador for Special
Olympics, a program championed by
his late former mother-in-law, Eunice
Kennedy Shriver.
DID YOU KNOW? The website theri-
chest.com pegs Arnold’s net worth at
$300 million. His Brentwood estate is
estimated to be valued at $23,000,000.
Schwarzenegger spent $38 million for
the purchase of his elite Gulfstream III
private jet.
DID YOU KNOW? Arnold has always
been a shrewd businessman. A million-
aire before the age of 22 (long before he
began his film career), Schwarzenegger
invested his contest winnings into real
estate and a mail-order bodybuilding
equipment.
DID YOU KNOW? He was the original
choice to play The Incredible Hulk on tele-
vision. However, despite his 6'2"stat-
ure (although that “official” height has
been a subject of debate over the years),
he was deemed too short for the role,
which ended up going to the 6'5" Lou
Ferrigno.
DID YOU KNOW? There is a heavy
metal band called Austrian Death
Machine that pays tribute to Arnold’s
films. Among their song titles are “Get
to the Choppa,” “Who Is Your Daddy,
and What Does He Do?,” “If It Bleeds,
feature I the art of war

WAR
GAMES
Arnold Was a Master of Gamesmanship as
Well as a Bodybuilder with a Great Physique
Anyone who competed against Arnold during his bodybuilding career knew that as
impressive as The Austrian Oak was in physical terms, he was also a major threat in
regard to psychology, tactics, and competition strategy. Back when he was winning titles,
Arnold was already showing the ability to define a goal and figure out practical ways of achiev-
ing that goal that would later make him the top action star in the world and governor of California.

For one thing, Arnold loved
to play with your mind. For ex-
ample, he was backstage at a
contest and one of the competi-
tors approached him and asked,
“Well, Arnold, how do I look?”
“You look fantastic,” Arnold re-
plied. “Keep making progress
like this and you might win this
contest in a couple of years.”
Of course, this was a dig
rather than a compliment. The
bodybuilder was hoping to win
the event that year, and Arnold’s
comment was totally deflating.
It’s like the scene in Pumping Iron
when Arnold has breakfast with
Lou Ferrigno. Lou has missed his
timing, says Arnold.
“A month from now will be
perfect for you.” He goes on, “Can
you imagine the feeling I have, six
times Mr. Olympia? It blows my
mind when I think of it. I called
my mother yesterday already and
I said I won.”
He also told Ferrigno not
to worry about never being able
to win the Olympia since he had
two Mr. Universe titles. It was
clear Arnold was totally in con-
trol and Louie was discouraged
and intimidated.
Some people would call
Arnold’s approach gamesman-
ship—which is the opposite of
sportsmanship. It’s all about
success by any means that aren’t
actually illegal or against the
rules. Here is a definition from
the Free Dictionary:
games·man·ship (gmzmn-shp) n.
1. The art or practice of using tac-
tical maneuvers to further one’s
aims or better one’s position: “a
sometimes wry, sometimes sav-
age look at the players, political
gamesmanship, turf battles and
outright chaos that permeated
Washington” (David M. Alpern).
2. The use in a sport or game
of aggressive, often dubious
tactics, such as psychological
intimidation or disruption of
concentration, to gain an advan-
tage over one’s opponent.
Arnold was also extremely
good at remaining self-confident
while being self-critical at the same
time. He knew his own weaknesses.
For example, Arnold was a hugely
impressive bodybuilder in his day,
with a massive chest, wide and
powerful lats, striated delts, and
bulging biceps. But he was far
from perfect. He had to pump up
his triceps intensely in the months
before a competition to balance
out his upper arms. His waist
was comparatively thick and his
thighs didn’t flare enough from
the front, so he worked on poses
done with a twist that brought in
his waistline and showed his legs
more from the side, where they
appeared immense. He never had
a ripped six-pack, so he developed
a very impressive vacuum.
The point is that Arnold
knew what his weaknesses were
and adjusted for them. Back when
Tom Platz had the most incredible
quadriceps development on the
planet, some competitor in a pose-
down rushed across the stage and
started flexing his thighs next to
Tom’s. What kind of delusional
thinking did that involve? That’s
like trying to outpunch Mike Tyson
at his best.
Arnold, on the other hand,
would never make such a mistake.
He was expert at what is called
situational awareness. When
other bodybuilders were pumping
up before a show with their minds
mostly focused on themselves,
their own concerns, Arnold would
be taking in the whole scene,
aware of everyone else and what
they were doing, and therefore
able to react to the changing situ-
ation in a way that furthered his
own best interests.

52 MUSCLE-INSIDER.COM I ARNOLD ISSUE

 the art of war I feature

BY BILL DOBBINS
PHOTOGRAPHY
BY GENE MOZEE

“ARNOLD WAS
ALSO EXTREMELY
GOOD AT REMAIN-
ING SELF-CONFI-
DENT WHILE BEING
SELF-CRITICAL AT
THE SAME TIME.
ARNOLD KNEW
WHAT HIS WEAK-
NESSES WERE
AND ADJUSTED
FOR THEM.”

ARNOLD ISSUE I MUSCLE-INSIDER.COM 53

feature I the art of war
The classic case of Arnold’s
thinking along these lines took
place at a Mr. Olympia in which
he was competing against the
amazing Sergio Oliva. Arnold
and Sergio were posing
down together. They fin-
ished and walked offstage.
Sergio was in the lead, but
Arnold hung back and let
The Myth go on ahead
of him. He then turned
around, came back on-
stage and continued posing,
getting a roar of approval from
the audience. At some point,
Sergio realized Arnold was no
longer behind him and heard
the cheers from the audience. He
turned around and rushed back
onto the stage. At that point,
Arnold waved to the audience
and intercepted Sergio as he
returned. “It’s all over,” Arnold
told him, and guided him back
into the wings.
It takes a certain kind of
personality and considerable ex-
perience to be able to think clearly
under the stress of competition—
in any sport. Bodybuilders have
been known to come out into the
lineup still wearing flip-flops or
having forgotten to take off their
glasses. They are told to do a quar-
ter turn to the right, and they turn
left. The judge calls for a certain
compulsory pose and they do the
wrong one.
“BECAUSE ARNOLD
WAS THE MASTER
OF PROMOTION
AND GOT SO MUCH
PUBLICITY IN THE
MAGAZINES, HE
CREATED AN IMAGE
OF SUPERIORITY
THAT INFLUENCED
THE FANS, PRO-
MOTERS, JUDGES,
AND HIS FELLOW
COMPETITORS.”
54 MUSCLE-INSIDER.COM I ARNOLD ISSUE
There are all
sorts of ways body-
builders can self-sabo-
tage: Going off somewhere
after prejudging and not being
able to get back in time for the
finals. Falling asleep back at the
hotel after prejudging and sleep-
ing through the finals. One pro at
the Mr. Olympia decided to take a
nap backstage before the finals,
finding a place to stretch out be-
hind some equipment and didn’t
wake up until the competitors
were actually onstage—and was
disqualified.
Arnold would not have been
likely to make any of these kinds
of mistakes. He was too aware
of his surroundings and what
he needed to do. Of course, he
wasn’t the only bodybuilder with
this ability. At one Mr. Olympia
contest in Columbus, as the group
rode into town on a bus, they
passed a motel that said in big
letters on its marquee, “Welcome
Frank Zane, Mr. Olympia.” A nice
piece of gamesmanship. It turned
out that instead of using one of
the dressing rooms, Frank had a
rented RV just outside in the park-
ing lot where he could prepare in
privacy. In those days, the Mr.
Olympia had weight classes,
which required the com-
petitors to strip down
and weigh in. Most
delayed, reluc-
tant to show
off their
condition-
ing to their
competitors.
But just as the weigh-in
began, Frank took off his
sweats, stepped on the scale,
and was gone before anyone
was much aware of what was
going on.
So, like Arnold, Zane was
very situationally aware and
able to turn circumstances to his
best advantage. The same was
true once onstage. While Arnold
was known for very powerful,
energetic posing, Frank had a
different approach. He had tot-
ally mastered a rela-
tively few poses and when
posing or in a posedown,
would unhurriedly go from
one to the other. We used
to say that coming back
from a contest with a
sleeve full of transparen-
cies of Frank onstage, you
could use any one of them.
He hit and held each pose
until “all the flashbulbs
went off,” which gave the
judges an excellent view
as well.
Posing down against
Mike Mentzer in 1989, Mike
hurriedly hit one pose after
another, and would look over
at Zane after each one. Frank
just hit his normal shots and
ignored Mike. Of course, when
the audience looked at Mike,
and then he looked at Zane, the
audience would look at Zane. So
everyone ended up looking at
Zane. Staying calm and delib-
erate while Mentzer appeared
rushed and anxious, Frank rein-
forced the impression that he
was a confident winner.
 the art of war I feature
That is a tactic Arnold would But if you ask Arnold what Arnold learned his lesson, the hotel Friday night before the
highly approve of. Arnold did a lot his strongest characteristics are, and it is one other competitors Saturday contest, and he was so
of poses and frequently changed he would list near the top “being should take to heart. As the date wired you could have convinced
from one to the other quickly. But a learner.” Faced with a new situ- of a show comes close, some him that the secret to getting
he always paid attention to what ation or new information, Arnold bodybuilders get so nervous that ripped was M&M’s—taken in sup-
his opponents were doing. Arnold adapts and learns. After that in- they can be talked into almost pository form!
would never make the mistake of cident, he understood the power anything. One I know of felt so flat
flexing his quadriceps next to a of intimidation and used this to that he went out and ate a gallon
Tom Platz. For example, during the his advantage over time, both of ice cream. Others change their “IT TAKES A
era in which Arnold was compet-
ing, there was nobody with bet-
in bodybuilding and afterwards
as well.
diet at the last minute in other
radical ways or double up on their
CERTAIN KIND OF
ter genetics than Sergio. He had And he realized the neces- diuretics. I remember one of the PERSONALITY AND
an immense chest and back, and
huge arms. His waist was tiny, and
sity of sticking to the program and top pros wandering around in CONSIDERABLE
his thighs were powerful with an
staying the course. At his first Mr.
Universe appearance in London, EXPERIENCE TO
incredible flare. Arnold made it a naïve and inexperienced Arnold BE ABLE TO THINK
point to try to never hit the same
pose as Sergio in a posedown.
was backstage and was awed
and impressed by being in the CLEARLY UNDER
Sergio would hit a front double company of so many of his heroes. THE STRESS OF
biceps, and Arnold would do a
twisting back pose. If Sergio did a
One of the competitors was drink-
ing wine and smoking a cigar.
COMPETITION—
back pose, Arnold would do some- So Arnold decided it would be a IN ANY SPORT. ”
thing like a side chest or forearm good idea for him to drink some
pose. Again, you don’t try to out- wine and smoke a cigar. But since
punch Mike Tyson. he didn’t smoke at the time, the
Because Arnold was the cigar made him very sick so that
master of promotion and got so he wasn’t feeling very well when
much publicity in the magazines, it came time to go out on-
he created an image of superiority stage and pose.
that influenced the fans, promot-
ers, judges, and his fellow com-
petitors. He was an intimidating
figure, much the way Tiger Woods
was a few years ago, when oppo-
nents felt discouraged simply by
having to compete against him.
But early on in his career, Arnold
himself admits he was intimi-
dated on some occasions
himself.
For example, when
he competed against
Sergio the first time,
the bodybuilders
were filing out of
the pump-up area
on their way to the
stage. Sergio was
famous for wearing
a white butcher’s
coat backstage. Ar-
nold recalls The Myth
was walking ahead of him and
started to take off the coat, flex-
ing and revealing one incredible,
bulging lat and then the other. He
just seemed to swell and expand
to amazing size. Arnold admits
that he just about gave up at that
point. Sergio seemed unbeatable.

55
 Arnold made mistakes early
on, but he learned quickly and
became the most formidable
competitor of his day. Summed
up, here’s what we can learn
from him:
• Develop situational aware-
ness. At the contest, don’t be so
self-centred that you don’t notice
what other competitors are
doing or feeling. Be pre-
pared to take advan-
tage of opportunities.
• Stay aware once
you’re onstage,
especially dur-
ing a posedown.
Who else is onstage,
and what poses are they
hitting? Which judges are you
most interested in impressing?
Where is the light? It’s no use
rushing way downstage to an
“ARNOLD DID A
LOT OF POSES
AND FREQUENTLY
CHANGED FROM
ONE TO THE OTHER
QUICKLY. BUT HE
ALWAYS PAID AT-
TENTION TO WHAT
HIS OPPONENTS
WERE DOING.”
56 MUSCLE-INSIDER.COM I ARNOLD ISSUE
area that’s mostly in the dark.
Stay looking strong and confi -
dent even when standing back
in the lineup and staying com-
paratively uninvolved.
• Stay the course. Know exactly
what you’re going to do prior
to and at a contest, and stick to
the plan. Don’t let anyone talk
you into last-minute experiments
except in the most extreme of
circumstances. Hang out in your
room, watch TV, listen to music—
stay calm, collected, and focused.
•Being in great shape is in-
timidating to your opponents
all on its own. But so is being
relaxed and confident, seeming to
take your victory and success for
granted. Have confidence—not
arrogance. Be aware that doing
things to make your competition
angry can stiffen their resolve to
beat you.
• Beware of being intimi-
dated yourself. Nothing
anyone does or says back-
stage is going to change the
outcome of the contest. The
competition takes place on the
stage and is decided by the judg-
es. Your task is simply to present
yourself to the best advantage, to
pose well and appear confident.
That’s all that you should be con-
cerned with, so don’t bring a lot
of baggage with you when you go
onstage to compete.
• Remember that publicity
and politics don’t decide the
outcome of a contest, but they
count. Judges are people, and
they are influenced by what they
think about competitors going in,
no matter how hard they try to be
objective. So use photos, video,
social networking, websites, and
magazine coverage to enhance
your image. The better you get
along with people, the better that
image is going to be. Avoid con-
frontations—especially when you
are in the right. Many will forgive
you when you are wrong and never
forget situations in which you
were proved right.
INTRODUCING

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ARNOLD VS.
training I arnold vs. mentzer

HIGH-VOLUME VS. HEAVY

DUTY—WHOSE TRAINING
STYLE WAS THE BEST?
In this article, we’ll take a look at high-volume training
(Arnold-style) versus Heavy Duty training (Mike Mentzer style). I’ll
go over the pros and cons of each, and the theories behind both.
Then, I’ll break down which one works best.
If your goal is to build muscle and get stronger, something you
will learn very early on is to not reinvent the wheel. A lot of people
who are new to lifting and training start to seek out training info
and programs to help them progress and improve their training.
This is a good thing when you’re just starting out. Once you start
lifting seriously and get to the stage where
you’re researching programming and
training methodologies, you may
discover two icons in the sport
of bodybuilding: Mike Men-
tzer and Arnold Schwar-
zenegger.
While both of these
men lifted weights as
a means to build mus-
cle and get stronger,
their views on how to
lift weights for maximum
results varied greatly.
After many years compet-
ing, coaching, and training, I
have a great understanding of both
these iconic men and their place in
the sport of bodybuilding. In my own
training and coaching others, I have
used both the Arnold methodology
(strength plus volume) and the Men-
zter approach (HIT) in training. In this
article, I plan to share with you some
history of these iconic men, their training
philosophies, and how this could benefit
you and your training.

58 MUSCLE-INSIDER.COM I ARNOLD ISSUE

MENTZER
arnold vs. mentzer I training

BY ROB KING,
STRENGTH COACH &
TRANSFORMATION
SPECIALIST
ARNOLD ISSUE I MUSCLE-INSIDER.COM 59
training I arnold vs. mentzer
Before we get into the training
methodologies, let’s first review some
old-school bodybuilding history.
In late 1979, Mike Mentzer won
the heavyweight class of the Mr.
Olympia, with a perfect 300 score, but
he lost in the overall to Frank Zane,
who was awarded the title for a third
time in a row. In the 1980 Mr. Olym-
pia, he placed fourth (in a tie with
Boyer Coe) behind Arnold Schwar-
zenegger, Chris Dickerson, and Frank
Zane. This also happened to be one of
the most controversial Mr. Olympias
to date, and Mike’s placing was part
of the reason. It’s been said that this
contest is the reason he retired so
young. But that’s a story for another
feature.
60 MUSCLE-INSIDER.COM I ARNOLD ISSUE
Arnold’s career onstage is a very
decorated one. Arnold’s bodybuild-
ing victories include five Mr. Universe
(four NABBA [England] and one IFBB
[USA]) wins, and seven Mr. Olympia
wins—a record that would stand
until Lee Haney won his eighth con-
secutive Mr. Olympia title in 1991.
Both of these men had incred-
ible careers as pro bodybuilders, but
Arnold has a legacy that rivals the
best of all time in bodybuilding.
THE TRAINING
METHODOLOGIES:
MIKE MENTZER:
Heavy Duty HIT-Style Training
Mike Mentzer’s training philosophy
was known as Heavy Duty training.
It was based off something known as
high-intensity training.
In this style of training, the goal
was short but intense, challenging
workouts where the you don’t neces-
sarily want a large volume of sets and
reps, but actually quite the opposite.
The goal is to push your body
harder and constantly challenge it
to cause adaptation. Instead of doing
lots of sets and reps, you would
focus more on increasing
the intensity. There would be a low
volume of sets but a much higher
intensity. Every set would be taken to
failure and beyond.
According to Mentzer’s train-
ing, there were levels for each person
depending on their level of training.
For example, a new lifter wouldn’t
train at the same level as an expe-
rienced lifter. The more experienced
you were, the more you had to chal-
lenge yourself with a variety of train-
ing tactics and methods to constantly
challenge the body and make it adapt
to stress.
When most people were training
doing anywhere from about 8 to 20
reps in a set and doing multiple sets
of that weight, Mentzer took a differ-
ent approach and focused on inten-
sity over workout volume.
Mentzer lowered the reps and
worked in a 6- to 9-rep range. The
goal: Choose a weight so heavy that
you reach absolute failure at 6 to 9
reps, then keep going.
The HIT Heavy Duty method
didn’t stop at failure of the set; this,
for the most part, was only the begin-
ning.
The Heavy Duty method also
used other tactics such as forced
reps, negative reps, and rest-pause
and more.
A forced rep is when you can no
longer complete a rep on your own
and your spotter/training partner
helps you through more reps with
assistance.
Negative reps are where you
focus only on the lowering (eccentric)
portion of the rep.
Rest-pause reps are where, once
you finish the set, you hit a few single
reps after the set was over, resting in
between each rep.
The Mentzer Heavy Duty style
can be summed up as short, intense
workouts taken to absolute failure
and beyond. The goal was to chal-
lenge your body and constantly push
its limits in terms of strength, fight
fatigue, and cause stress and
adaptation.
 arnold vs. mentzer I training
ARNOLD SCHWARZENEGGER:
Body Part High-Volume
Training (Mixed with a
Strength Base)
Arnold’s approach to strength and
building muscle is more of a classic
focus that is still used to this day by
countless gym-goers and competitors.
This approach focuses more on
quality over quantity. You focus on
hitting specific muscle groups with a
variety of exercises, using reps vary-
ing from about 5 to 15, then combine
that with a higher volume of sets
ranging from 3 to 10.
This approach was popularized
in magazines and articles over the
years, and somewhat became the way
most people train nowadays. If you
look at most programs that people do
now, they’re based on this principle.

COMPARING
MENTZER’S HEAVY
DUTY VS. ARNOLD’S
HIGH-VOLUME
TRAINING APPROACH
Mentzer’s Heavy Duty:
The Good & The Bad
Mike Mentzer’s Heavy Duty type
training can help you take your train-
ing to another level and push past
plateaus. If you have been using the
standard high volume, body part split
approach in your training, you could
change things up and run a Heavy
Duty HIT-type program for four to
eight weeks, which would cause your
body to adapt to a new training stim-
ulus.
Heavy Duty Training
—The Good:
• Using HIT-type training can help
you push past plateaus and vary your
training.
• Training at a higher intensity will
allow you to lift some seriously heavy
weights, which in turn should make
you stronger. Becoming stronger is
clearly always good.
• Using negatives will help build mus-
cle and strength. The eccentric portion
of the rep (the negative) is very impor-
tant for strength and hypertrophy.
• If you don’t have a lot of time in
the gym, this type of workout is a
great option. You can get an
intense workout done
in 30 minutes or even
less. In addition, you
don’t need to train
f r e q u e n t ly. Yo u
could do three
full-body work-
outs a week and
still get results
with this type of
training.
Something
that’s very important
is that this type of train-
ing shouldn’t be used all the
time. It’s a great option to use a few
times a year to change things up and • With forced reps and negatives,
give your body a new training stimu- there’s a much higher chance of tear-
lus, but it isn’t recommended to train ing a muscle or tendon.
at this level of intensity all the time.
Training to absolute failure has • You can impact your central ner-
a lot of negatives that can affect your vous system negatively. If you’re con-
training and results. stantly training to failure and beyond,
your nervous system will get very
Heavy Duty Training taxed. You may find a lot of athletes
—The Bad: that train this way are always tired
• You have a much higher risk of and sometimes rely heavily on pre-
injury when training to absolute workouts and energy supplements
failure. Most top lifters and athletes to help them in training and outside
don’t train all-out all the time. the gym.

ARNOLD ISSUE I MUSCLE-INSIDER.COM 61

training I arnold vs. mentzer
• It’s very hard to do this type of
training without a training partner or
spotter. With heavy training, forced
reps, and negatives a good train-
ing partner or spotter is essential
for maximal results and, of course,
safety when training.
Higher Volume Training:
The Good & The Bad
The Arnold approach to training has
countless benefits for building mus-
cle, getting stronger, and reducing
injuries and improving longevity in
the sport.
Having a higher volume of sets
and reps is a proven method for size
and strength.
However, something to note is
that Arnold had a background in
powerlifting along with bodybuilding.
Arnold built a base of strength that
carried over into his bodybuilding
training. The conventional bodybuild-
ing approach of higher volume of sets
and reps works, but the goal should
always be to build a base of strength
with the main lifts such as squats,
deadlifts, and bench presses.
Arnold-Style Training
—The Good:
• High frequency training works. This
type of training has helped countless
people build muscle and get stronger.
• Volume builds muscle. In the real
world and also in countless studies,
the most important factor for build-
62 MUSCLE-INSIDER.COM I ARNOLD ISSUE
ing muscle is volume. If you want to
build muscle and get stronger, you
need to have a foundation of volume.
This is seen very much in the power-
lifting world, where volume plays a
huge role for about 75 percent of
most powerlifters’ training.
• Training with higher volume of sets
and reps is a bit easier on the body
overall. When training at a higher
level of intensity, the tendons and
joints can sometimes pay the price.
With training lighter with more sets
and reps, this type of training is much
easier on the joints. For people with
years of training or older, mature lift-
ers, this approach will be much eas-
ier on your body in many ways.
• Training partners and spotters are
a bonus, but not essential. With the
conventional body part split higher
volume approach, you aren’t train-
ing with very heavy weights or doing
forced reps or negatives. Therefore,
you can get a great workout with or
without a training partner. While a
training partner always makes train-
ing better, for a lot of people, this isn’t
an option. If you train on your own,
this method is much better.
Arnold-Style Training
—The Bad:
• A lot of people who do high vol-
ume and body part split training
don’t focus enough on the basic com-
pound lifts. While bicep curls and leg
extensions are good exercises, there
should always be a focus on devel-
opment of strength based around
compound movements such as
squats, bench press, deadlifts,
and overhead presses.
• Try to not fall into a rut. Often, peo-
ple have a tendency to do the same
workouts day in and day out. For
example, Monday is international
chest and bicep day, as everyone does
chest on Monday. For results and
progress, it’s important to stick to
basics and basic lifting principles but
try to not fall into the rut of doing the
same exercises with the same weight
for sets and reps all the time. Chal-
lenge yourself and be sure to keep
some variety in your training.
• For some people, this type of train-
ing takes up too much time. Ideally
you will need four or five days a week
for about an hour minimum to hit the
sets and reps of volume and variety
needed to build muscle and strength.
If you have a busy lifestyle, this might
be difficult.
The Wrap-Up
There is no doubt that both Arnold
Schwarzenegger and Mike Mentzer
are icons in the bodybuilding world.
Both of these men were incredible
athletes, were highly intelligent, and
trained insanely hard. Most people
can only dream of having the level of
development and strength that these
two possessed.
We can learn a lot from both of
these men and their training phi-
losophies. Give both of these training
methods a try and see how they work
for you.
Follow Rob on social media:
@robkingfitness
@robkingfitness_hw
 SUPER HEROIC
PROPORTIONS Markus Kaulius Breaks
Down His V-Taper Training.
Every little boy and girl grows up idolizing
superheroes. Whether you love Batman because he’s a
mortal with badass body armour, or Superman because he’s, well,
Superman, or even Storm because controlling Mother Nature is
the coolest thing ever, there’s some superhero out there for
you. Even if you don’t have a favourite, there’s no denying
that at some point or another, we’ve all thought about what
super power we would want. Superheroes don’t just have the
whole super power thing going for them; they’re also physi-
cally built to stand out. According to John Romaniello, one of
the foremost strength and conditioning coaches, “We view
certain physical traits as desirable in members of each sex: a
V-shaped upper half of a man’s physique implies virility and
strength. In fact, artists and sculptors have known about the
golden ratio (1.618) for a long time and have used it to create
sculptures and artwork of the ideal human figure. Even plastic sur-
geons and dental surgeons use it to restructure the human face.”
The Golden Ratio refers to a number of different proportions be-
tween body parts, but the relevant one in this case is shoulder to
waist; that’s what creates the “V look.” Broad shoulders and a thick
chest, which taper into a tiny waist, define that V-taper. It’s the
gold-standard ideal for most bodybuilders and fitness models.

O ur go ld s ta nd ard f or
this article is Markus Kaulius,
the President of Magnum
Nutraceuticals. He fits into the
bodybuilder/fitness model/
superhero category. This guy
has the wide, rounded shoul-
ders, big chest, a chiseled six-
pack, and a barn-door back
tapering down to a tiny waist.
But how did he get it
all? How has he managed to
be so successful in business
and in the gym? How does he
keep himself so lean and run a
multimillion-dollar company by
day and fight crime by night?
(Note: He doesn’t actually fight
crime. He spends time with his
wife and two daughters.) We
sat down with this modern-day
Superman to find out how he
built his exceptional V-taper.
MUSCLE INSIDER: How many
photo shoots have you done
this year (2016)?
MARKUS KAULIUS: Probably
30. I have three photographers
on staff here, and we do mini
shoots once in a while too. In
the last week, I’ve done six
photo shoots. They’re a good
45 minutes to an hour. My
thought process is that, (1) it’s
great practice for them, (2) it’s
good practice for me, (3) I’m in
great shape, so why not take
as many photos as we pos-
sibly can? Social media is us-
ing these photos all the time,
so we just need these kind of
photos.
MI: How have you managed to
peak so perfectly for each one?
MK: Without sounding
insulting, when you’re in really
good shape and healthy (and
also not cutting your water),
there’s no rebound or risk of
rebound. The very next day, I can
do another major photo shoot
for hours, and be arguably just
as tight. The only way you can
do that is when you come in
very healthy. The competitors
who have fallen into the trap
of not being able to peak two
weekends in a row, 99 out of
100 times, they may have done
something unhealthy. This is
just who I am—it’s a lifestyle. I
love training and being able to
shoot at the drop of a hat.
MI: What was it like mentally
and physically having to go

64 MUSCLE-INSIDER.COM I ARNOLD ISSUE

SEATED DUMBBELL
OVERHEAD PRESS
1) Grab dumbbells and sit on a bench that has a
back support, then place the dumbbells on your
thighs.
2) Clean/raise the dumbbells up by your shoulders.
3) Turn your wrists and elbows so that the palms of
your hands are facing forward and slightly in.
4) Push the dumbbells up and together until they
touch at the top.
5) Slowly bring them down back to the starting
position.

MARKUS’ TIP: “I like to focus on engaging my core

and pressing my lower back heavily into the seat.
That’s the big difference with me, because a lot of
people really arch their back, and it’s working a to-
tally different part of their body. That’s why I press
my lower back into the seat, because it really gets
the top heads of the shoulders.”

SHOULDERS
DUMBBELL
LATERAL RAISES
1) Grab dumbbells and stand
upright with the dumbbells
by your side, with the palms
of your hands facing you.
2) Lift the dumbbells up un-
til shoulder height, with your
arms parallel to the floor and
a slight bend in your elbow.
Your hands should be tilted
forward a little as if pouring
water into a glass.
3) Lower the dumbbells back
down slowly to the starting
position.

BY JAIME FILER,
MARKUS’ TIP: “I superset just the top half of the BA HON. KIN
movement for 15 reps, with 15 of the full move-
ment. It’s very humbling, because you can start with TRAINING PHOTOS
5s, and you’ll still be crying. I do these standing.” BY ALEX ARDENTI

through that many peak MI: When did you realize MI: Approximately how many MI: How much cardio do you
weeks and keeping your body you wanted to build the calories do you do to maintain do to stay that lean?
PHOTO: JASON BREEZE

fat that low for so long?
MK: This is by far the best
mental state I’ve ever been
in, which had a lot to do with
how little stress I’ve had at
Magnum. This year, I had way
better focus with work, JJ, my
coach, was just instrumental in
always monitoring me and my
well-being, and then using a
superhero-type physique, as
opposed to just going for
being lean or strong?
MK: I’m working with the phy-
sique God has given me. I’m a
tall dude at 6'6", and I don’t
think I’m built for strength.
I’m not a strong guy. I know
a lot of that is mental, but I
also do believe that people
your current body fat? MK: Right now,
MK: I think I’m eating about I’m doing
3000 right now. Nothing 45 minutes
really changes in terms of my a day, five
nutrition when I’m peaking days a week.
for a shoot; maybe I’m a touch It’s about
lower. I may have been around consistency
2600, and then the day of, I get and diet.
to eat cheesecake! That works
so well, only because I hadn’t “El Presidente
is an alter
PHOTO: JASON BREEZE

food prep company. Not having
to prep my own food or worry
about it—just eating what was
provided—was a huge game-
changer for me.
who are this tall generally aren’t had a cheat meal for four
the strength guys. The improve- months. My body hadn’t seen ego to let out
ments I’ve made are just what simple sugars in four months, all that was
come naturally; it’s the body I and it filled me right out and bottled up
was designed to have. felt amazing. inside of me.”
training I v-taper
PULL-UPS
1) Grab a pull-up bar using a wide grip with palms facing
forward.
2) Pull yourself up by drawing the shoulders and upper
arms down and back, until you’re high enough that your
chin is just by the bar.
3) Concentrate on squeezing the back muscles, while keep-
ing the shoulders and biceps contracted. The upper torso
should remain stationary, and only the arms should move.
4) When done, start to slowly lower yourself back down
to where your arms are fully extended and the lats are
stretched.

MARKUS’ TIP: “Keep your shoulders as far back as you can. I do wide
grip, and I want to stay on a flat plane, almost like I’m on a machine

BACK
going up and down. I also switch it up between doing parallel and
underhand grip. The key is blowing out most of my air so that I engage
my core and stiffen my lower body, which strengthens my core.”

STRAIGHT-ARM EZ-BAR
PULL-DOWNS FOR LATS
1) Grab a wide bar or EZ bar from the top
pulley of a cable stack, and grip it palm down
slightly wider than shoulder-width. Your arms
should be straight out in front of you (fully
extended), and elbows slightly bent.
2) Bend your torso forward at the waist
slightly with your arms in front of you, and
tighten the lats.
3) While keeping the arms straight, push the
bar down by squeezing your lats until your
hands are on top of your thighs.
4) Let the bar come back up slowly until your
arms are parallel with the floor.

MARKUS’ TIP: “The key to this one is blowing out most of your
air to really engage your lower core. That will flare your lats
more than anything because it’s pulled everything in, so as you’re
going up and down, you’re hitting the lats better than normal.”

ONE-ARM BENT-OVER DUMBBELL ROWS

1) Pick a suitable weight with a dumbbell, and set it down by
your feet near the dumbbell rack.
2) Brace yourself against the rack with your right arm, using
it to keep yourself stable. Bend slightly at the waist, keep your
core tight, and keep your spine neutral.
3) Use the left hand to pick up the dumbbell on the floor and
hold the weight while keeping your lower back straight. The
palm of the hand should be facing your torso.
4) Pull the weight up to the side of your chest, keeping your
upper arm close to your side and torso stationary.
5) Switch sides and repeat with the other arm.

MARKUS’ TIP: “Two key things for me here: First is a big reach on the down motion. I’m
really trying to get a big stretch with a straight arm. I also try to reach forward as opposed
to just down, like I’m trying to start a lawn mower. And then the second part is in contract-
ing, I’m trying to rub my elbow across my body, so it’s super tight and not flaring out.”

66 MUSCLE-INSIDER.COM I ARNOLD ISSUE

 v-taper I training
MARKUS ON THE IMPORTANCE
OF FORGING SUPERHERO ARMS:
HANGING “I wouldn’t argue that arms are super important;
TWISTING shoulder, back, and chest are the keys to a great
LEG RAISES
V. I train my arms once a week max, but of course
1) Grab pull-ups
they get worked with other exercises. For this month,
bars using an over-
hand grip, then hang I won’t do a full arm day—I’ll do a half arm day,
there with your legs and it’s mixed in with pecs. I feel like they’re strong
extended and body enough as is, but also because they get enough work
straight. when I train chest and back.
2) Flex your hips For dumbbell curls, I never do the same dumbbell
and knees, bringing curl twice. I’m constantly varying up my curls: supi-
your knees up into nating, reverse, low pulleys, high pulleys, behind the
one side, raising them head curls … I hit everything. I probably don’t do the
above 90 degrees same curl more than once every two
at the hip.
to three months.”
3) Don’t swing.

ARMS
Perform the exercise
with control.
4) Return to the
starting position
and then perform
the movement to

ABDOMINALS
the other side.

MARKUS’ TIP: “When you’re flexing and engaging properly, it should

hurt your ribs. I engage so hard and blow out so much air, that when I
bring my knees up, it almost feels like my ribs are being collapsed on top
of each other. That’s when I know I’m doing it right.”

LITHUANIAN CORKSCREW
1) Leg lift to the left: Lying on your back on a flat bench,
keeping legs flat and straight, your feet go straight up
in the air and your core twists to the left. End with your
shoulder blades on bench and your feet way up and
pointing to the left. Come down to touch your bum to
bench, continuing to contract and squeeze abs, then
right back up. Repeat 15 times.
2) Switch to the right leg and repeat 15 times.
3) The Punisher. With knees together and bent and your
bum off bench, twist left, then right as far as you can
rotate. Repeat this fifteen times per side.
Warning: The Lithuanian Corkscrew, when done cor-
rectly, will require you to roll out of bed in the morning.
It’s painful!

MARKUS’ TIP: “Never for a second let your core

relax. In keeping your core tense, you’re protecting
your lower back. The minute you let go in that exer-
cise, you risk potentially hurting your back. If you’re
tightening properly, then by the time you actually get
to doing reps, your core should already really hurt.
For the part with the knees going back and forth, it’s
critical that you don’t throw your knees further than
where you can keep your core engaged.”
NOTE: The photos here do not accurately depict this
exercise. Go to Facebook or Instagram and type in
#lithuaniancorkscrew to watch Markus perform this.
training I arms like arnie

WHEN I THINK OF ARNOLD,

the first thing I think of is his incredible
biceps. His biceps were legendary, and
Arnold knew how to show them off better
than anyone. His front double biceps and
his twisting back double biceps shots are
still some of the best poses, even almost
30 years later.
In the gym, as seen in countless pic-
tures of Arnold training, his go-to exercises
were standing barbell curls, incline dumb-
bell curls, and dumbbell concentration
curls. These are some of the best exercises
for building bigger biceps, but I always say
that not every exercise is suited for every
person. What worked for Arnold may not
work for you.

ARMS
LIKE
ARNIIE
ARN
BY ROB KING I PHOTOS BY AL SATTERWHITE AND GENE MOZEE
68 MUSCLE-INSIDER.COM I ARNOLD ISSUE
 arms like arnie I training

PHOTO: ©AL SATTERWHITE (WWW.ALSATTERWHITE.COM)

ARNOLD ISSUE I MUSCLE-INSIDER.COM 69

 training I arms like arnie
In my own training, I always had
trouble with these three exercises. I
personally found my front deltoids
really took over on all three of these
exercises, and my biceps never really
got “the pump” the way they should
have. Maybe it’s having short arms and
overpowering shoulders, but for me
personally, bar curls, 45 percent incline
curls, and concentration curls just
didn’t cut it. I needed to try something
different.
In your own training, never be
afraid to go against the grain and try
something to see if it works for you.

1. ZOTTMAN CURL
The Zottman curl is simple to do. Grab
a set of dumbbells and set up like you
would do a normal dumbbell curl.
Curl the weight up to the top position
as normal. At the top position of the
curl, turn your hand position so that
PHOTO: GENE MOZEE

70 MUSCLE-INSIDER.COM I ARNOLD ISSUE


your thumbs are facing each other
(pronated grip). Proceed to lower the
dumbbell with the back of your hand
facing up, and your thumbs inside.
Lower under control, then, at the bot-
tom of the curl, turn your hands so
that your palm of your hand faces
down and your thumbs face away
from you (supinated grip).
THREE TIPS TO MAKE THE
ZOTTMAN CURL BETTER
• Focus on the lowering aspect of this
exercise (the negative).
• Use a tempo such as 3-1-X—i.e., 3
seconds lowering, 1 second pause
(stretch), X = explode up.
• Use thick-grip dumbbells or a thick-
grip attachment.
THREE REASONS WHY
THE ZOTTMAN CURL
WORKS SO WELL
• It overloads the biceps brachialis,
which is a big muscle in building up-
per arm thickness yet is often under-
developed.
• Pronation is very important, as most
people either always keep their arms
straight or supinate, which leads to
tendon flare-ups over time.
• It’s a very simple exercise that can
be done anywhere with minimal
equipment.
2. ONE-ARM BARBELL CURL
This is very simple to understand, but
not so simple to do. Grab a standard
45-pound bar and place your hand in
ARNOLD ISSUE I MUSCLE-INSIDER.COM
arms like arnie I training
the centre of the bar. Do a curl and try
keep the bar as balanced as possible.
Squeeze at the top and try to lower
the bar slowly under control to a fully
locked out position.
THREE TIPS TO MAKE
THE ONE-ARM BARBELL
CURL BETTER
• Make a fist with your free hand. This
will create full body tension, and you
will not “leak” power.
• Try to lock your legs and glutes and
use only your arm to curl the weight.
This is easier said than done.
• Start with your weaker side first.
PHOTO: GENE MOZEE
71
 training I arms like arnie
THREE REASONS WHY
THE ONE-ARM BARBELL
CURL WORKS SO WELL
• The balancing of the weight alone is
an arm workout.
• Your forearms will get a crazy work-
out, and forearm strength and size
are big limiting factors in biceps
development.
• Isolating one biceps can make it
easier for someone to focus on when
trying to improve weak body parts.

3. LYING CABLE CURL

Find a cable machine and put the pul-
ley of the cable machine at the very
bottom of the selections. Grab a bar (a
straight bar, EZ-curl bar, short or long
bar, or even a rope) and sit down in
front of the machine. If possible, brace
your feet against the machine. From
here, lie back so that you are totally
flat on your back with the cable go-
ing down the front of your body and
your arms by your side. From here, do
a normal curl. Keep your arms tight to
your side, do a curl, and then let your
arms go back to the straight position.

THREE TIPS TO MAKE THE

LYING CABLE CURL BETTER
• Try different handles and bars to see
which feel good for you.
• Focus on a fast curl with a slow and
controlled negative.
• Keep your head against the
ground when you curl. Don’t roll
your head up to look down at
what you are doing. Try to keep
a neutral/straight neck position.

THREE REASONS WHY

THE LYING CABLE CURL
WORKS SO WELL
• This takes out the shoul-
ders and upper body almost
completely and hits only the
biceps.
• This takes out the legs and
“cheating,” making the bi-
ceps muscles work that much
harder.
• For anyone with back pain, this is
a great way to do curls without
causing any load on the spine.
PHOTO: GENE MOZEE

72 MUSCLE-INSIDER.COM I ARNOLD ISSUE


4. SIDE GRIP DUMBBELL CURL
Pretty much every gym you train
in will have a set of dumbbells that
are around 15 to 30 pounds, which
is plenty for this exercise. Set up the
way you would do a normal dumb-
bell biceps curl, but instead of grab-
bing the grip on the dumbbell, grab
the edge of the dumbbell—the actual
weight plate part. When you curl, the
dumbbell will be completely in front
of you. This is another exercise that
looks easy but is very difficult.
THREE TIPS TO MAKE
THE FORWARD INCLINE
DUMBBELL CURL BETTER
• Focus on contracting/squeezing
very hard at the top position of this
exercise.
• Change your grip to all three grip
variations: pronated, supinated, and
neutral grips.
• Alternate between using two arms
at once and using one arm at a time.
arms like arnie I training
THREE REASONS WHY
THE INCLINE DUMBBELL
CURL WORKS SO WELL
• For people with any back pain, this
is a great exercise that has no spinal
compression.
• This exercise completely takes out
the shoulders and makes it impos-
sible to cheat.
• You will get a very intense contrac-
tion, and it’s a very easy exercise on
the joints.

THREE TIPS TO MAKE

THE SIDE GRIP DUMBBELL
CURL BETTER
• Keep your body straight and use no
legs when curling the dumbbell.
• Focus on a fast curl with a slow and
controlled negative.
• Try to do some sets with a neutral
grip, and also try some sets with supi-
nation added (turn your thumb to the
outside of your body).

THREE REASONS WHY

THE SIDE GRIP DUMBBELL
CURL WORKS SO WELL
• This exercise is excellent for
people in the military, correctional
service workers, martial artists, or
any job/field that requires grip or
grabbing a lapel.
• This will work your forearms
and fingers in a completely
d i f f e r e n t w a y, w h i c h w i l l
improve biceps growth.
• Doing a curl this way adds a
ton of options.

5. FORWARD INCLINE
DUMBBELL CURL
Get a set of dumbbells. Instead
of lying faceup on a standard 45
degree incline bench as usual,
change your body position and lie
PHOTO: GENE MOZEE

facedown. From here, your arms will

be hanging down towards the ground
and you will be facing the ground, not
the ceiling. Proceed to do dumbbell curls.

BUILDING ARMS LIKE ARNIE—THE CONCLUSION

When it comes to training and getting results, you always want to stick
to the basics and focus on getting stronger with perfect form. These exer-
cises are not a replacement for the basics. Basics work, but these are great
alternatives to hit your biceps in a different way. Training variety is impor-
tant to keep your training fun and also to keep hitting your body in different
angles and with different training stimulus. Give them a try.

ARNOLD ISSUE I MUSCLE-INSIDER.COM 73

feature I insider controversy
Not only did the 1970s produce
some of the best bodybuilders in the
world to date, but it was also the
time period in which the mainstream
media caught wind of our little niche
and decided to exploit it (in a good
way!). William Gaines published
Pumping Iron in 1974, George Butler
and Jerome Gary made the film ver-
sion the next year, ABC’s Wide World of
Sports televised the Mr. Olympia and
the Mr. Universe in 1977 for the first
time, and then there was Arnold pro-
moting his Education of a Bodybuilder
book in 1977. On top of all that, as
you’ll remember from Pumping Iron,
Arnold announced his retirement
after his 1975 Olympia win. So need-

PHOTO: ROBERT NAILON

less to say, it was an exciting decade
for the bodybuilding world, and to
many competitors, I’m sure it felt like
things were starting to take off and
that they were about to catch their big
break in the sport.

Back to Arnold for he decided to do some real

a moment, though; after estate investing and co-pro-
’75, everyone thought this mote the Mr. Olympia contest
would be the last time they with Jim Lorimer. Together they
saw the Austrian Oak on a helped elevate the competition to
competitive stage, as he wanted another level by making it a sold-
to focus on building his brand out event and increasing the prize
through acting. And that he did, suc- money substantially each year.
cessfully! He went on to become a Why am I telling you all the
film and fitness celebrity in his own things Arnold was doing in his five-
right. He was a regular on television year absence from the stage? I’ll come
PHOTO: ROBERT NAILON

talk shows, he wrote three best- back to that.

PHOTO: GENE MOZEE

selling books, and went on to star in After Zane’s three-year reign, the
fi ve fi lms in addition to one televi- top contenders going into the 1980
sion movie (The Jayne Mansfield Story) Olympia were Zane (the incumbent
between 1975 and 1980. As “side gigs,” who was poised to win his fourth

76 MUSCLE-INSIDER.COM I ARNOLD ISSUE

100% Vegan Raw
All Natural Non-GMO
Sprouted Kosher
Organic Gluten Free
feature I insider controversy
Mr. O title), Mike Mentzer (1979’s run-
ner-up, but also an incredible mass
monster with unheard-of density and
conditioning), and Chris Dickerson
(a relative newcomer to the profes-
sional circuit who demonstrated a lot
of potential and an incredible overall
package). This Olympia in and of itself
was unique for a couple of reasons:
First, it was being promoted by Paul
Graham at the Sydney Opera House
in Sydney, Australia, whereas the last
four had been held under the watch-
ful eye of Jim Lorimer in Columbus,
Ohio. And second, because the IFBB
had decided that this new decade
would bring back their old way of
doing things, there would no longer
be a lightweight (under 200 pounds)
and heavyweight (over 200 pounds)
Mr. Olympia; rather, they would go
back to the 1965–1973 format where
there would just be one division. This
was to make things more competitive
between the gentlemen, but also to
eliminate the confusion of having two
Olympia winners per year.
Everything sounds relatively
normal up to this point, right? Well,
leave it to Arnold to shake things up.
Arnold had been cast to play the role
of Conan the Barbarian in the 1982
movie, and as such, he needed to
train specifically for it. But was that
all he was training for? According to
Total Rebuild, the documentary about
the 1980 Mr. Olympia, when asked
about his decision to enter the Olym-
pia competition that year, Arnold said
“We’re going to start shooting the
first few scenes (of Conan) in October,
and so I really wanted to be muscular
because the idea was that Conan was
a very muscular, heroic looking guy,
and that I should be in top shape …
the closer I came to this competition
more people started speculating on the
idea that I would be competing and the
more I started thinking about the pos-
sibility. And so around three weeks or
two weeks ago I decided, well, I think it
would be a kind of an interesting chal-
lenge to do something in eight weeks
that most of the guys do, preparing a
year or two years in advance.”
PHOTO: ROBERT NAILON
If this sounds like a jerk thing
to do, that’s probably because it is.
Arnold showed up unannounced
at the athletes’ meeting on the Fri-
day night before the show. Everyone
78 MUSCLE-INSIDER.COM I ARNOLD ISSUE
thought it was a joke or publicity
stunt, until he got vocal about his
opinion of amalgamating the two
weight class divisions. He got in ver-
bal altercations with both Boyer Coe
and Mike Mentzer that night, and got
the reaction he intended; competitors
were riled up and agitated—just as
Arnold likes them. The guys realized
it wasn’t a joke.
In terms of the competition day
itself, there were just as many sur-
prises. Arnold showed up holding a
lot of water (probably due to not leav-
ing himself enough time between the
flight to Australia and the competi-
tion), smaller than normal (because
the movie was his priority, so he had
to bring a more streamlined/main-
stream look), and a little underde-
veloped in the abdominal and quad
department. Throughout the compe-
tition, he made sure to always play
to the crowd, smile incessantly, and
hit his mandatory poses differently
than everyone else in order to hide his
weaknesses and play to his strengths,
reminding the judges why he was a
six-time Mr. Olympia.
Whatever he did worked, and
Arnold took home the crown yet
again. Chris Dickerson, arguably the
most developed onstage, placed sec-
ond, and was heard yelling, “I can’t
believe it” while walking away. Frank
Zane placed third and reportedly
threw his trophy at a wall. Boyer Coe
and Mike Mentzer ended up tying for
fourth in terms of points, but Mentzer
was awarded the fifth place trophy
onstage; he later claimed he was the
victim of a conspiracy and politics.
Needless to say, none of the guys
were happy with the fact that Arnold
had won the $25,000 prize purse and
the distinction of being the 1980 Mr.
Olympia. That day, Arnold retired with
his seventh and final Olympia title.
In the wake of the controversy,
competitors—including the top five
finishers—told the press they were
going to boycott the 1981 contest.
On a more emotional level, this
show had both a profound impact
both personally and professionally
on Mike Mentzer, and it was the last
pro show in which he competed (he
retired at only 29 years old). Many
claim that he let the outcome of this
particular show affect the rest of his
life and his happiness thereafter. In
addition, although CBS attended and
filmed the 1980 contest, it actually
decided not to air it as planned. Not
only that, but it was also the last
time the Mr. Olympia contest was
filmed by an American broadcast
television network.
As you can see, even though our
sport has been sprinkled with con-
troversy since its inception (if you’re
unfamiliar with the rugged and sordid
history between the Weiders/IFBB and
Bob Hoffman/AAU, you should look it
up), the one contest that stands out
in everyone’s mind in terms of events
that will always be remembered is the
1980 Mr. Olympia.
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Forever
feature I iconic arnold

Why Does
Arnold
Have Such
Enduring
Popularity?
BY MARK GILBERT

80 MUSCLE-INSIDER.COM I ARNOLD ISSUE

Iconic
iconic arnold I feature

Before I type another word, let’s get something straight: I’m a

nutrition and fitness geek, not an entertainment writer. However, the team at
MUSCLE INSIDER seem to think I have a certain type of “conversational” writing
style that would lend well to an expose on why Arnold is so damn cool and still
so beloved by fans all over the world. Or perhaps they wanted it to be written by
an old guy who actually saw Conan the Barbarian and The Terminator when they
first came out?
Regardless of why, I’m a pretty big fan of Arnold and for me personally, the
reason I love The Oak is that I just “know” that he’s as cool, charismatic, and
funny in real life as he is in his movies. How do I know this? Well, I guess I don’t.
I mean, I’ve met the guy five or six times, but if I’m honest, except for one time
when he asked me a question, all I did was shake his hand and exchange hel-
los (while straining to resist the urge to get down on my knees and repeatedly
chant “I’m not worthy”). However, because I’ve been in this industry for 25 years,
I know lots of people who know the man, and I’ve heard multiple Arnold stories
over the years. And it’s just another tribute to how idolized Arnold is that every-
one who has an “Arnold story” wants to tell it to everyone they meet. Interest-
ingly, all of these stories have a few things in common—they’re funny, he doesn’t
take himself too seriously, and he always gives people his attention and respect.

PHOTO: ©AL SATTERWHITE (WWW.ALSATTERWHITE.COM)

ARNOLD ISSUE I MUSCLE-INSIDER.COM 81

feature I iconic arnold
So to explore the reasons why Arnie is so revered a little
further, and being the aforesaid research geek, I think an
appropriate way for me to properly establish the facts is to
start with the evidence: As things currently stand, he’s 69
years old, he hasn’t competed in bodybuilding in almost
four decades, he hasn’t made a real big blockbuster hit
movie in years, and it’s been a while since he was gover-
nor of the USA’s most populous state. Yet he’s still revered
to the same degree as Muhammad Ali in boxing or what
Bruce Lee was to martial arts and … well … I’m trying to
think of another athlete, actor or politician who is in the
same league as the Oak when it comes to popularity, but
I can’t—especially one that garnered so such notoriety
beyond their original chosen field. Arnold’s ability to evolve
over his lifetime has truly has set him apart from the rest.
A VERY STRONG WORK ETHIC
I know, not the number one thing we think of when we
try to figure out why someone is so revered, but bear with
me. Arnold has always had relentless ambition and been a
winner. When he decided to excel at bodybuilding, he dove
right in, dedicated himself to it totally, and became the top
dog. Then, when he started telling people he wanted to be
a famous actor, most of them laughed at this guy who had
such a thick Austrian accent that it almost seemed like a
speech impediment, but again, he left no stone unturned
and succeeded at what he set out to do. He was similarly
laughed at when, with no experience at the job whatso-
ever, he decided to run for governor of California—he was
successful. Again. Not only do people love a winner who
applies himself against the odds but succeeding at so
many disparate things makes you popular in many differ-
ent segments of society, so being successful and renowned
in sports, movies, and politics means exposure to a lot of
different people, meaning more fame and adulation from
more people!
ARNOLD STAYS LOYAL TO THOSE WHO
HELPED HIM ALONG THE WAY
Maintaining friendships and alliances, backing up your
friends, and staying true to your beliefs not only are good
human qualities but also help you to increase and main-
tain your status, and thus your fame. Arnold displays these
qualities in spades! For example, he achieved some great
things early on in his life in bodybuilding, but then he
moved on into much more prominent and high-profile pur-
suits. Once he moved on, he could have forgotten all of the
“little people” in the insignificant world of bodybuilding,
but he did no such thing. All of his friends and the people
who were instrumental in his early career say that he’s the
same guy he always was and that he still takes their calls
and has a good chat with them when they get together at
events.
Another great example is that, despite the fact that
he doesn’t have to, he flies to the unglamourous city of
Columbus, Ohio, every year, in the middle of winter to pro-
mote and be involved in the Arnold Sports Festival and the
Arnold Classic. He does this because he made a vow to his
long-time friend and business partner, Jim Lorimer, many
years ago, when few people had heard the name Schwar-
82 MUSCLE-INSIDER.COM I ARNOLD ISSUE
zenegger. So ever since 1989, when the first Arnold Classic
was held, he’s come every year, despite his brutal Holly-
wood film and political schedules over the years. It may
be easier to see why he visits the show now because it’s
the most attended, multi-sport event in the world and cer-
tainly one of the two top physique shows, but it had hum-
ble beginnings in those first several years.
THE “CLASSICS” THAT BUILT
THE ARNOLD LEGEND
PUMPING IRON
One of the best known movies for true Arnold fans is Pump-
ing Iron. This is the first time he really demonstrated his
personality, his ambition, and the crafty mind games that
he is capable of perpetrating on his opponents to an audi-
ence. These traits would later serve him well in the world
of Hollywood and politics. This was Arnold’s first taste of
cinema success, and while the documentary/docudrama
wasn’t originally supposed to “star” Arnold, it soon became
clear to the filmmakers that Arnold was the most compel-
ling personality in front of the camera. The movie contains
several scenes which can be credited with creating the first
round of Arnold fans, like when he tells his archrival Lou
Ferrigno that his mom is going to invite Arnold over for
dinner, bulk him up to 280 pounds and then set him up
with Lou’s sister. But my favourite scene is when he tells
Louie before the Mr. Olympia competition has even started,
“I called my mother yesterday already and I said I won. She
said, ‘Congratulations, Arnold.’” He’s essentially telling his
biggest competitor that he’s so confident that he’s going
to win that he’s already told his mom he’s won! Of course,
in many of the scenes, Arnold was clearly hamming it up
for the cameras and purposely creating controversy, and
he has since admitted that this is the case, but the way he
delivers cocky or sneaky dialogue, with a big smile on his
face, makes you forgive him for sounding arrogant or devi-
ous—he’s the classic “loveable rogue.”
CONAN BRINGS MUSCLE TO HOLLYWOOD
So he became the king of bodybuilding, then the star of
the biggest bodybuilder movie ever. Next, as if to establish
himself as the world’s leading alpha male, he did Conan the
Barbarian. With some apologies to Sly Stallone, this drove
the trend of heroes (and villains) in movies towards need-
ing to have real muscle. Ever since then, dozens of actors
and actresses have had to bulk up and/or get lean for their
roles. In Conan, Arnold didn’t really need to put on an act-
ing clinic because of the sparse dialogue, multiple fight
scenes, and the amount of muscle on display but somehow
when he did act, he delivered his lines in a cool, confident,
“Clint Eastwood-esque” manner, so combined with all that
muscle, just believed he just was the hero.
TERMINATOR & LEGENDARY MOVIE QUOTES
Then, in 1984, came the film that would make him the
world’s top action movie dog and earn him millions for
each of his subsequent films—The Terminator. This edgy,
dark film set in the future was perfect for Arnold. He
played a large, humanoid, robot assassin and adopted a
stony, monotone voice for the role, which might have even

been enhanced by his accent. Having shown the ability to
deliver both funny and solemn dialogue in previous films,
it’s this series of films in which he’s given the short, mem-
orable lines that have become his trademarks and made
him a living legend. Of course, everyone
remembers “I’ll be back”—even people
who haven’t seen the film know this
Schwarzenegger line, and indeed
he’s even used it in subsequent mov-
ies that weren’t even part of The Ter-
minator series. He also made the
Spanish-inspired salutation, “Hasta
la vista, baby” a common expression,
and then there’s “Come with me
if you want to live”! When an actor
delivers such epic, memorable lines in
such a cool, iconic movie, it’s not sur-
prising that he becomes an icon.
Besides delivering his “I’ll be back”
motto in several movies since Terminator,
he’s laid down some other classics. In the
movie Commando, after dropping one of the
bad guys off a cliff and being asked what
happened to him, he responds, “I let
him go.” In Running Man, when he
kills an adversary with a chain-
saw and is asked about him,
iconic arnold I feature
he states with a sly grin, ”he had to split.” Similarly, when
he strangles a guy with barbed wire, he states, “What a
pain in the neck.” In Total Recall when he kills his planted
spy wife, he then states, “ Consider that a divorce!” On top
of all of these classics and dozens of other movies,
he was even in the video for Guns N’ Roses’
“You Could Be Mine”!
A LIFELONG ICON
So Arnold’s indefatigable work ethic
and desire to succeed underlies his
ability to get to the top in many dif-
ferent fields. This means that count-
less people have been exposed to his
achievements and his work. This, and
the fact that he’s coined some of the
most epic quotes in action movie his-
tory, means that that he has an endur-
ing clan of millions of fans all over the
world. Several videos and social media posts,
an upcoming film, and his new position as
host of the Celebrity Apprentice have
helped to not only maintain his
current horde of fans but
also to generate new
ones.
ARNOLD ISSUE I MUSCLE-INSIDER.COM 83
feature I power couple

POWER
COUPLE
How Allmax’s Steve “KingSnake” Kuclo & Amanda
“Booty Queen” Latona Make Life and Love Work
From time immemorial, power couples like Eleanor and Franklin Roosevelt, Bill and
Hillary Clinton, and Jay Z and Beyoncé have made their impact on their respective fields. As the
saying goes, “Two heads are better than one.” These couples are proof that having a successful
marriage doesn’t have to come at the cost of your career, and vice versa; a high-powered ca-
reer doesn’t have to affect your relationship—you both just have to work a little harder. Trying
to maintain a marriage that involves romance, friendship, and intimacy is hard enough, but
when you add on successful and lucrative careers, it becomes slightly more difficult, just from
a practical sense; typically, more successful people tend to be busier with work and just have
less time for their marriages.

Not only that, but some couples
refer to their businesses or compa-
nies as their “baby,” giving the impres-
sion their connection to their career
is primary. According to one psy-
chologist, it’s at that point where the
“commitment to and trust in the rela-
tionship becomes questionable. Hav-
ing a spouse addicted to work can feel
like as much of a betrayal as an extra-
marital affair to the other spouse,”
says Dr. Mike McNulty, a Master Cer-
tified Gottman Therapist. These cou-
ples sound a little more at risk, right?
Well, if both partners are committed
to the relationship first and foremost,
and have a solid foundation of love
and trust, then their love will last.
With all that said, this isn’t an
advice column, and how you run your
marriage and/or company is your
business. We’re here to cover one of
our industry’s most popular, most
successful, and most attractive power
couples: Steve Kuclo and Amanda
Latona. Each one is famous in his or
her own right, and together, they’re
practically unstoppable.
PAWN TO KING(SNAKE)
In 2010, Steve placed third at NPC
Nationals. Everyone knew he had
potential; he has thick, dense mus-
cle bellies onstage, and superhuman
strength in the gym. In 2011, he had
a series of wins at NPC Nats, which
eventually led him to receiving his
pro card at the USAs in Las Vegas.
Kuclo went from the top three at NPC
Nationals to the Olympia stage in
three years (he placed 14th in 2013).
With his insane work ethic and an
improvement in conditioning, he was
back up there in 2014 as the young-
est member of the Olympia top 10,
and was back on the Olympia stage
yet again in 2016. From the time he
started competing in 2007, every-
one knew it would only be a mat-
ter of time before he turned pro. In
terms of his personal life, Steve is
as much brain as he is brawn. Kuclo
studied mechanical engineering at
the University of Michigan. Because
auto plants weren’t hiring when he
was ready to enter the workforce, he
began emergency medical techni-
cian and firefighting training in 2005,
a field in which he worked tirelessly
until late 2015. He retired from the
force late last year in order to focus
his efforts on bodybuilding and the
business side of the sport. We should
also mention he started up Kingsnake
clothing back in 2011, a collection
of exclusive apparel geared towards

84 MUSCLE-INSIDER.COM I ARNOLD ISSUE

 power couple I feature

BY THE
EDITORS

TEAM

ARNOLD ISSUE I MUSCLE-INSIDER.COM 85

feature I power couple
men. Now, you’re probably wondering
how he does it all, and so successfully,
too. Well, it should be noted that he has
an extra set of hands around the house
to help keep things organized … did we
mention that in 2015 he got married to
IFBB bikini pro Amanda Latona?
(BOOTY) QUEEN OF HEARTS
Until you’ve never seen Amanda
onstage, you’ve not truly experienced
what a “crowd favourite” is. In Pump-
ing Iron, Mike Katz is quoted as saying,
“In every contest I ever won, or ever
lost, I always got the most applause,
and the people were most for me.
When I go to South Africa this year,
I’m sure the same thing is gonna hap-
pen. The crowd is gonna be for me.”
86 MUSCLE-INSIDER.COM I ARNOLD ISSUE
Now, like Mike, Amanda is a legend
in her own right, having amassed
over 25 first-place finishes including
10 IFBB pro bikini wins. She also has
over 10 international fitness maga-
zine covers. But more than that, she’s
loved and adored by crowds every-
where she goes because she’s a true
role model. Lineups for her autograph
and orders for her BootyQueen leg-
gings are unparalleled. Her personal-
ity screams “girl next door,” while her
body screams “IFBB pro”; with that
said, it’s no wonder she’s a winning
fitness competitor, internationally
renowned model, TV host, online per-
sonal trainer, sponsored athlete, and
entrepreneur (check out BootyQueen
Apparel).
Q & A WITH THE AMANDA
“BOOTY QUEEN” LATONA
MUSCLE INSIDER: You’ve combined
the KingSnake/BootyQueen Apparel
lines; were you ever concerned that
there would be too much overlap
both working and living together?
AMANDA LATONA: No, not at all,
actually. We live our lives being as
worry-free as possible. A lot of peo-
ple overthink things, and the “what
ifs” come at them. All we knew, and
still know, is that we wanted to be
together as much as possible. We love
doing life together, and so we’re busi-
ness partners, life partners, and best
friends. We put everything in God’s
hands, and He takes care of the rest.
MI: How do you balance everything
you both have going for you?
AL: Well, balance is the key word and
we definitely have a lot that going
on. One of the things I learned a long
time ago is to not spread yourself too
thin, and to make your own sched-
ule. I learned that firsthand when
I couldn’t say no to any job or
opportunity for fear that I
would be missing out. You
have to prioritize and learn
when to say no. You have to
streamline your time with
what is most important to
you, your business, and
your goals. We sit down as
a husband and wife and go
through everything we are
doing. If something is going
to compromise something
else up higher on the priority
“IF ONE OF US GETS
OVERWHELMED
ABOUT ANYTHING,
THE OTHER IS
THERE AS A
STRENGTH AND
A SUPPORT.
WE ARE EACH
OTHER’S CALM.
CALM.”
–Amanda Latona
 power couple I feature

AMANDA GIVES US AN INSIDE LOOK AT KUCLO

FAMILY’S “HIS AND HERS” SUPPLEMENT SHELVES
“Shelves” is the key word because we each have a few; our pantry looks
more like a small supplement store. But hey, that’s the perks of being an
Allmax athlete, and Steve and I truly love the brand.
To be honest, there’s not a lot of difference in our shelves. We share every-
thing, and have different stacks depending on our goals. If he’s prepping for
a competition or I’m getting ready for a shoot, we take different supplements
than we would for everyday training. That being said, we have A:Cuts in every
flavour, with Pineapple Mango and Pink Lemonade being my top two picks.
We have a ton of Aminocore in every flavour, with Pineapple Mango being my
go-to. We also have H:Vol, which is the pre-workout that I talk most about in
my Instagram posts. H:Vol is a stimulant-free pre-workout, and that’s why I stack
it with A:Cuts. We also have Glutamine, L-carnitine, and Carbion in Fruit
Punch and Pineapple Mango (I add this sugar-free carb source on leg days when
I’m increasing my carbs, whereas Stephen takes it every day). Our shelves
are rounded out with a few tubs of Isoflex in every flavour possible. We also
have Allwhey Gold, Hexapro, and lots of vitamins: C, D, CLA95, fish oils,
probiotics, and cyto greens.

list, then we simply say no. Planning,
scheduling, and communication are
key. That being said, we are also very
hard workers. We love to work, thank
God for open doors and opportunities,
and pray about everything. At times it
gets overwhelming; I can just look at
our schedule and get overwhelmed. I
also preach, “Take one day at a time,”
so we do that. If one of us gets over-
whelmed about anything, the other is
there as a strength and a support. We
are each other’s calm, and God is the
Rock of it all.
MI: How do you determine what to
prioritize in terms of how you both
spend your time?
AL: We also make sure that by not
taking on too much at once, we have
breaks away from anything busi-
ness related. Because we are doing
so much, we make it a point to put
phones down and have date nights.
We love just relaxing at our house,
going to movies, and heading to live
sports games. If we are out of town for
the weekend, (and some months
it’s literally every weekend with
early days and long days), we
then will make sure we get a
nice dinner together where we
just relax and enjoy. This is what
creates that balance that we
know is so very important. Once
again, it goes back to scheduling.
For example, with our apparel
site, we get orders and emails
every day. So we now set these
certain days for this and other
days for that. Another example
is with the NPC show that we
promote, the Kuclo Classic;
we have things that need to
be done every day, but when
you plan out this day for
one thing and another day
for something else, it cre-
ates more organization.
Like I said, that, along
with planning, sched-
uling and prioritizing
what’s best for your

ARNOLD ISSUE I MUSCLE-INSIDER.COM 87

word I other words
business and brand is what works in
the long run. We always say to each
other, “big picture.” Make time for the
things that will help with your brand,
business and future, not just some-
thing that’s a quick thing in the tem-
porary. We have large calendars that
we use, boards that we write on and
colour code, and plan days to just sit
down, talk, plan, brainstorm etc., all
with our priorities in mind.
MI: To what do you attribute your
success in life and love?
88 MUSCLE-INSIDER.COM I ARNOLD ISSUE
AL: One answer only. God is our
source and gets all of the glory. He
brought us together, He’s opened
doors of favour and He’s given us the
grace and ability to do it all.
MI: IFBB pro, wife, entrepreneur,
cover model … where do you go from
here? How do you go bigger and bet-
ter in 2017?
AL: I think we all have desires in us
to set goals and accomplish them. I
never become complacent. My mind
and heart are always set on bigger
goals and dreams, and I wake up
every day with hope and expectancy.
So each year has been, and will
continue to be, bigger and better.
We have so many exciting oppor-
tunities—the best is yet to come.
I encourage everyone to not put
limits on to what they can do. We
all have one life, so make the best
of it. You never know if a door will
open unless you knock on it. So
knock. Don’t let fear of fail-
ure hold you back.
“DON’T LET
FEAR OF
FAILURE HOLD
YOU BACK.”
–Amanda Latona
feature I succeed like arnold

Mind-set of a
CHAMPION
HOW ARNOLD SCHWARZENEGGER ALWAYS
SUCCEEDS THROUGH SHEER FORCE OF WILL
DURING HIS SPECTACULAR CAREER IN BODYBUILDING,
in the movies and as Governor of California, Arnold Schwarzenegger
succeeded in part because of his ability to accurately assess situations
in which he found himself and outsmart and outthink his opponents.
Sometimes it seemed he was a grown-up in a world of children, a
Great Dane in a pack of poodles.
How was he able to do this? How exactly does Arnold’s mind work?
I’ve known him since 1975 and worked on three book projects with
him, so I’ve had ample time to observe Arnold and how he deals with
the world. Read on for some insights into his thinking process and
psychological makeup. Arnold’s approach to life is not only valuable
when it comes to achieving a variety of life goals but also the basis of
the work ethic he followed in order to achieve maximum results when
it came to diet and exercise.

ARNOLD IS AN OUTER-DIRECTED INDIVIDUAL

A key factor in understanding Arnold is that he isn’t somebody who
lives primarily inside his own head. He isn’t particularly introspective
or consciously analytical. This doesn’t mean he isn’t intelligent; far
from it. His mind is working all the time, but it isn’t the internal work-
ings of his mind that interest him. He isn’t that interested in examin-
ing his own thought processes in detail. Rather, Arnold focuses his
attention on the outside world, on what’s going on around him—who
people are, what they are thinking and feeling, and how that is going
to influence what happens in any given situation.

BY BILL DOBBINS
90 MUSCLE-INSIDER.COM I ARNOLD ISSUE
PHOTO: PROVIDED BY MUSCLEPHARM
succeed like arnold I feature

ARNOLD ISSUE I MUSCLE-INSIDER.COM 91

 feature I succeed like arnold
PHOTO: GENE MOZEE
THE OAK HAS A STRONG
SENSE OF REALITY
There are different ways of looking
at reality. An introspective, inner-
directed individual may well be most
concerned with reality on the philo-
sophical level, or with questions of
what might be, should be, or could
be. Arnold’s approach to under-
standing reality is much more prac-
tical. He wants to know what makes
things happen, what will make a dif-
ference to the outcome of a situation
or what won’t, what’s important and
what isn’t.
Arnold doesn’t waste time on
inessentials. He only cares about
what works. This has made him a
success in bodybuilding and in the
movies, and it has earned him a
92 MUSCLE-INSIDER.COM I ARNOLD ISSUE
reputation as an astute and honest
businessman. In business, Arnold
negotiates hard but always sticks
by his agreements. Otherwise, he
has observed, you just make trou-
ble for yourself. And Arnold is too
clever for that.
THE GOVERNATOR CAN BE
BOTH SELF-CRITICAL AND
SELF-CONFIDENT
Watching Arnold preparing for a
bodybuilding competition, I was
always struck with how honest he
could be about his own physique.
He’d look in the mirror and see ex-
actly what his weak points were. Yet
he could do this without any lessen-
ing of his overall self-confidence.
“FOR ME LIFE
IS CONTINUOUSLY
BEING HUNGRY. THE
MEANING OF LIFE IS
NOT SIMPLY TO EXIST,
TO SURVIVE, BUT TO
MOVE AHEAD, TO GO
UP, TO ACHIEVE,
TO CONQUER.”
ARNOLD SCHWARZENEGGER
Whether by instinct or experi-
ence, Arnold came to understand
that self-confidence based on ig-
norance of your weaknesses is no
path to success and victory. Instead,
the successful man of action is ide-
ally somebody who is not overly
self-conscious nor introspective
(as Arnold isn’t). He has a healthy—
even tenacious—grasp of what
counts and what doesn’t count (as
Arnold does). And he accepts that
nobody’s perfect—that you have
to do the best with whatever you
have—and can assess his strength
and weaknesses as clearly as pos-
sible and then take whatever steps
are necessary to make the best use
of those qualities.
ARNIE IS GOAL-ORIENTED
Life, to Arnold, is a series of goals.
In Arnold’s New Encyclopedia of
Bodybuilding, he compares having
a specific goal in mind to being the
captain of a ship. A ship’s master
would never leave port, he points
out, with no destination in mind,
intending to simply sail aimlessly
around in the ocean. He’d have a
definite destination and charts to
show him how to get there.
Arnold believes that life
should involve the same kind of
planning. He admits that all the
while he was winning bodybuild-
ing contests, he was intending
PHOTO: GENE MOZEE
at some point to become a movie
star. He went on to become one of
the most bankable stars of his day.
After that, Arnold set his sights on
a political career. He succeeded
and was soon the “Governator” of
California. Time and time again,
Arnold has demonstrated that when
he has a future goal in mind, he
always makes a plan to achieve it.
SCHWARZENEGGER
HAS LASER FOCUS
When Arnold was winning one Mr.
Olympia title after another, he was
also making a lot of money in real
estate and engaging in a variety of
other activities. How did he do this
without harming his competitive
career? Because of his ability to
compartmentalize his life and con-
centrate and focus on each aspect
of it in turn.
When Arnold trained, he trained.
His mind and his attention were on
his workouts. Once he left the gym,
he left the training behind him and
turned his attention to business,
real estate, collecting art, social
activities, or whatever else he was
involved with. Too many bodybuild-
ers aren’t able to do this. They
don’t concentrate. They think about
what’s happening in the rest of their
lives when they’re in the middle of
a workout and let their minds dwell
on bodybuilding when they’re sup-
posed to be doing something else.
succeed like arnold I feature
ARNOLD IS METHODICAL
AND WELL-ORGANIZED
“I KNEW I WAS A WIN-
Whenever I’ve gone to Arnold’s NER BACK IN THE LATE
house, I’ve been struck wi t h h ow
n e at a nd t i d y h i s h om e a lwa y s
’60S. I KNEW I WAS
w a s —a place for everything and DESTINED FOR GREAT
everything in its place. And I real- THINGS. PEOPLE WILL
ized that this ability to keep his life
well-organized had played a part in SAY THAT KIND OF
Arnold’s success in bodybuilding. THINKING IS TOTALLY
He told me, for example, that
he used to sit down at the beginning IMMODEST. I AGREE.
of each month and write out a train- MODESTY IS NOT A
ing program for the next 30 days. At
the end of the month, he’d evaluate WORD THAT APPLIES
how well that program had worked TO ME IN ANY WAY. I
for him, make whatever adjust-
ments he felt would be beneficial,
HOPE IT NEVER WILL.”
and incorporate them into the next ARNOLD SCHWARZENEGGER
month’s workout program. workouts seemed unplanned and
He kept careful track of each s p onta neous . B ut t h i s seeming
workout, as well. For example, in spontaneity was deceptive. He was
his early years in the sport, Arnold only able to train this way because
used to keep track of every set he of the experience he’d gained after
did in the gym. Of course, when I years and years of evolving and de-
first watched Arnold training back veloping a “master plan” that taught
in 1975, there was no evidence of him what kind of training worked
this kind of careful planning. His best for his individual physique.
ARNOLD ISSUE I MUSCLE-INSIDER.COM 93
feature I succeed like arnold
ARNOLD IS NOT A
CREATURE OF APPETITE
I’ve eaten many meals with Arnold
over the years, but I can rarely re-
member a time when he ate more
than I did. Arnold is not indiffer-
ent to food, but he is not ruled by
his appetite. He drinks, but isn’t a
drinker. He loves to ski, but during
his competitive bodybuilding career,
when the simplest skiing accident
could have cost him the Mr. Olympia
title that year, Arnold kept off the
slopes. The same is true of motor-
cycles. He enjoys riding his Harley
nowadays (“The reason I like Har-
ley-Davidsons is because they are
so American!”), but while he was a
competitive bodybuilder, he stayed
away from them. The pleasure of
riding wasn’t worth the risk of an in-
jury that could have slowed down or
even ended his bodybuilding career.
94 MUSCLE-INSIDER.COM I ARNOLD ISSUE
HE IS NOT RULED BY
HIS POSSESSIONS
Arnold has always been good at
making money. He likes to live well,
to have the wherewithal to live as he
likes, buy what he wants and travel
as he pleases. Yet, at the same time,
making money and acquiring pos-
sessions are not that important to
him. They are a by-product of success,
not the standard by which success
itself is measured.
Arnold has nice clothes, but
he doesn’t dress extravagantly. He
likes exciting cars and buys some
interesting and expensive ones from
time to time. But most of the time he
drives his fashionable but practical
Hummer. He owns an expensive air-
plane, but charters it out when not
using it to pay for its upkeep. The
last thing Arnold would be likely to
do is to try to impress you with what
he wears or what he drives.
PHOTO: GENE MOZEE
ARNOLD KNOWS
HOW TO ENJOY LIFE
Arnold’s self-confidence and abil-
ity to thrive on success comes about
in large part because he knows and
seems always to have known how to
enjoy life. Arnold demonstrates that
you can be serious without acting
serious all the time. Sometimes, life
isn’t a lot of fun. Sometimes it’s hard
work and heartbreak, problems and
challenges. But these moment-
to-moment difficulties shouldn’t
inter-fere with the fundamental en-
thusiasm for living, for being alive
and being able to experience the
sense of your own existence. This
is where the deepest enjoyment of
living comes, and if you’re in touch
with those kinds of feelings, as
Arnold could tell you, you usually end
up having a lot of fun as well.
“WHEN YOU GO
THROUGH HARDSHIPS
AND DECIDE NOT TO
SURRENDER, THAT
IS STRENGTH.”
ARNOLD SCHWARZENEGGER
 profile I muscle insider
BY SCOTT WELCH,
PUBLISHER
PHOTO: MARK BRADFIELD
TRANSFORMATION
How MUSCLE INSIDER’s Jaime Filer Gained
40 Pounds of Muscle and Regained Her Health
I FIRST MET JAIME FILER IN
2012 while working at the MUSCLE
INSIDER booth. She introduced her-
self and explained how she was a
trainer, competed in natural body-
building contests, and had experi-
ence working with Bodybuilding.
com, the WBFF, and several supple-
ment companies. She was smart, had
a positive attitude, and was totally
jacked! Jaime offered to volunteer for
any writing or contest coverage we
needed help with. We agreed to have
her on our team, and she made an
immediate impact. She had outstand-
ing science writing, social media
mastery, and unmatched energy. It
wasn’t long before a position opened
up and we offered her an editorial
contract and we haven’t looked back!
Bodybuilding Mind-Set
Over my 20 years in the bodybuild-
ing industry, I’ve met virtually every
top champion. All are blessed with
freaky genetics, allowing them
to stay lean while eating terrible
diets! Most train using awful form
yet grow like weeds! But one thing
every champ I’ve met has is the
ability to focus 100 percent of their
mind on a goal while completely
96 MUSCLE-INSIDER.COM I ARNOLD ISSUE
shutting out all distractions. We all
“try” to balance our lives, fulfilling
obligations to family, work, friends,
health, fitness, while contribut-
ing to our community. But the top
champs are able to shut out every-
thing else in their lives and focus
exclusively on fitness. Family obli-
gations are put on the back burner,
work becomes just a means to fund
their prep, and friends who don’t
care about their contest are replaced
by others who do. This ability to
shut out everything is a gift and a
curse. It’s invaluable when chan-
nelled toward positive things such
as a career or relationships. But it
can be destructive if channelled
toward the wrong things, and I’ve
seen more than my share of pros
flush their careers away by living
an unbalanced lifestyle. However,
I’ve also seen champions such as
Arnold, Lou Ferrigno, Jay Cutler,
Rich Gaspari, Lee Labrada, Nicole
Wilkins, and DLB build empires by
applying this “bodybuilding mind-
set” to business. Jaime has a mind-
set that’s almost robotic with an
unmatched energy level. She’s able
to focus 100 percent of her atten-
tion on any goal, while blocking off
BEFORE
any temptation. She developed this
mind-set as an adolescent, and it
catapulted her development in bas-
ketball, and later, bodybuilding, but
it also led to her being hospitalized
on three occasions....
Anorexia Nervosa
Jaime was an active kid, playing
basketball at age four, and main-
tained a healthy weight. At age 11,
she had to attend a new school and
start building her social circle from
scratch. Getting used to a new envi-
ronment is much harder on kids than
parents realize, and this one placed
a lot of stress on her. In Grade 7, she
started focusing all her time on bas-
ketball. She practiced every waking
moment on the sport and eventually
made a national team and was on
her way to becoming an amazing
player. Unfortunately, she became
obsessive about her weight, calorie
counting, and the pounds came off.
During this time she had developed
anorexia nervosa, a deadly eating
disorder characterized by an obses-
sion to reduce weight at all costs.
A terror of gaining weight and a
militant regimen of food restriction
to get leaner and leaner was brew-

wasn’t rewarded by the judges, but
she refused to quit. Finally, one of
the judges told her he was worried
for her health. He added that she
looked like she should be in a hos-
pital, not on a bodybuilding stage!
This was a hurtful conversation, but
it was truly what she needed to hear
from someone she respected. This
was the turning point for her life.
The See Food Diet
Jaime decided to start following what
PHOTO: ANTONIO PANDOLFO
muscle insider I profile
one of the top fitness journalists,
having interviewed stars such as
CT Fletcher, DLB, Joe Donnelly, and
many others. She also makes time to
be with her mother, who’s been her
biggest supporter, and has been a
guest speaker at a college where she
lectures on the importance of going
after your dreams. Anyone can live in
the gym, but a true champion is one
who balances family, work, friends,
health, and fitness, and contributes
to their community. Jaime exempli-
fies what a champion and true leader

some call the “see food” diet. You

see food, you eat it! This did won- should be.
ders for her health by correcting

PHOTO: JASON BREEZE

ing inside her. Jaime developed the
mind-set to get thinner and thin-
ner and was eventually hospital-
ized three times because she had
lost too much weight! Her family
and friends tried to talk sense into
her, telling her to stop dieting, stop
exercising, and start gaining weight
so she could be healthy. Eventually
Jaime was placed under daily hos-
pital care because her weight had
gotten so low.
First Bodybuilding Contest
At 17 years of age, Jaime was walk-
ing around at 6 percent body fat,
and at a garage sale, found a box
of Muscle Media 2000 magazines.
She marveled at the physiques of
Cory Everson, Rachel McLish, and
Lee Labrada and decided she would
enter her first bodybuilding com-
petition! She was already ripped;
she just needed to get a tan and
learn the poses. The experience was
fun, so she decided it was some-
thing she wanted to continue, and
over the next two years, she com-
peted in seven more contests! The
dieting wasn’t difficult as she had
mastered control over her crav-
ings, and deep in her soul, her fear
of gaining fat had her continually
undereating. Show after show, she
continued to display a ripped phy-
sique, but she was just too skinny,
and her body looked unhealthy
even by competitive bodybuilding
standards. She weighed between
95 and 105 pounds onstage, which
nutritional deficiencies while pull-
ing her body out of a catabolic state.
Her body changed rapidly, bulking
up to 165 pounds while she gained
muscle and a new confidence. Fam-
ily and friends were finally support-
ing her bodybuilding goals, and she
was slowly conquering her eating
disorder. Of course, a condition like
anorexia shows signs off and on for
many years, and healing is a lifelong
process. Jaime’s next show took place
in 2008, when she stepped onstage at
a hard 140 pounds, which was a gain
of almost 40 pounds!
Training for a Trophy
vs. Training for Herself
When Jaime stepped back onstage,
she had great shape, but her love
for the competitive stage just wasn’t
there anymore. She loved the pro-
cess of building muscle and getting
cut, but when I spoke to her back
then, she had become disenchanted
with the competitive side of the
industry, so she decided to just train
for herself. She applied the methods
she had learned from her kinesiol-
ogy degree and from what she had
picked up reading bodybuilding
magazines. She was able to build
even more muscle, while staying
lean with a body fat level below 15
percent and abs all year long!
Fitness is a Lifelong Journey
Jaime still lives and breathes the fit-
ness lifestyle but works harder to
keep life in balance. She’s not a slave
to her diet, calculating her calories
each day! She varies her workouts
and even competes in CrossFit com-
petitions! Career-wise, she’s become

ARNOLD ISSUE I MUSCLE-INSIDER.COM 97

 EVENT: DEADLIFT PARTY
DATE: DECEMBER 30th, 2016
LOCATION: OPTIMUM TRAINING CENTRE
(OTC), TORONTO, ONTARIO
PHOTOGRAPHER: Dave Laus, Simon Lau
VIDEOGRAPHER: Dave Laus, Dave Otterbein

SPECIAL EVENTS EMCEE: Domenic Mauro

PROMOTERS: MUSCLE INSIDER, Dave and
Nichelle Laus
DISC JOCKEY: DJ Tudor
OTS has thousands of square feet of high
quality training equipment, complete with
a rig, bumper plates, olympic lifting plat-
forms, and barbells, dumbbells, and kettle
bells as far as the eye can see. We had an
absolutely solid turn out of people of all
ages at OTC in order to prove to
themselves (and excited onlook-
ers) just how strong they were.

PHOTOS: DAVE LAUS

98 MUSCLE-INSIDER.COM I ARNOLD ISSUE

EVENT: TRAIN WITH THE PROS
DATE: OCTOBER 20th, 2016
LOCATION: GOLD’S GYM, BURNABY, BC
PHOTOGRAPHER: Rommel Ramirez
VIDEOGRAPHER: Rey Rey Damasco
PROMOTERS: MUSCLE INSIDER, XTREME PROMOTIONS,
INFLUENTUAL SPORTS
IFBB PROS: Cody Montgomery, Regan Grimes, Ron
Partlow, Leigh Brandt, Maria Sharpe, Nathaniel Werner,
Anna Lee McKill, Emilija Martic, Carlos Rabiei, Eboney
Chipman, Mirko Maras, Tanya Chartrand, Ali Nafafian,
Michelle Krack, Pieter van der Linde, Brittany Kanne,
Martina Yabekova, Michelle McBeth, Athena Siganakis
DISC JOCKEY: DJ Adoriana
While the name Gold’s is iconic for it’s California location,
MUSCLE INSIDER brought some Canadian flavour of it’s
own. We had many weightlifters, hardcore
fitness buffs, and IFBB Pros come out to
hang, lift, and have a great time.

PHOTOS: ROMMEL RAMIREZ

 TEAM MI

WITH DON GAUVREAU, MSC, CSCS

The Godfather’s Top 5 Flu Fighters! “A little

It’s that time of year again
when those of us living in a colder
climate become concerned about
catching a cold or the flu! A little
sniffle or cold can be easily handled,
but the flu can be debilitating for
muscle gains, growth, and perfor-
mance. In this article, I give my top
five flu-fighting supplements, and
how to use them to boost your im-
munity and prevent yourself from
being taken down by the bug!
Oil of Oregano
Oil of oregano is one of my go-to
supplements as soon as I feel a cold
or fl u coming on. Research shows
that taking oil of oregano works as
a potent natural antiseptic and anti-
inflammatory. It’s been shown to
significantly decrease recovery time
from colds, flus, and sinus/respira-
tory conditions. Many health care
practitioners recommend taking the
oil upon the onset of symptoms to
halt the spread of harmful microor-
ganisms, ultimately providing a full
recovery in much less time. I like to
take the oil by dropping it under the
tongue, letting it sit there for 10 to
20 seconds to allow for rapid ab-
sorption, and then swigging back
some water to wash it down. At the
onset of a cold or flu, I like to use
about three drops five times a day.
Vitamin C
Vitamin C is my other go-to sup-
plement for fighting sickness.
Research shows
that it has powerful antioxidant
properties and can boost the func-
tion of your immune system. Most
experts believe the boost in immune
function is the mechanism by which
vitamin C helps prevent sickness
and support recovery. Whenever I
begin to feel symptoms, I make sure
to increase my daily vitamin C intake
to 3,000 milligrams or more (as high
as 6,000 milligrams sometimes).
Vitamin C is absorbed much better
when divided up and taken in mul-
tiple doses, so it’s best to take 1,000
milligrams three times throughout
the day.
North American Ginseng
There are many different types of
ginseng, but North American gin-
seng is the most effective when
it comes to preventing colds and
flus. One very well studied form is
marketed under the brand names
Cold-FX® and Immunity-FX®. Cold-
FX is the top choice in Canada, and
both contain the exact same high-
potency form of North American
ginseng. Research studies show
that this form of ginseng can boost
the immune system and reduce the
severity and length of cold and flu
symptoms. I like to use 200 to 400
milligrams daily.
Garlic (Allium sativum)
Research shows that garlic supple-
ments can help lower the risk of
catching a cold. Many experts rec-
ommend
sniffle or
increasing garlic intake as the first
line of defense at the onset of symp-
cold can
toms. If using a garlic supplement, be easily
make sure you’re using one that
supplies the key active component,
handled,
allicin, at a dosage of 1 to 12 mil- but the
ligrams per day. Garlic also works
great when consumed raw, whether
flu can be
crushed, diced, or minced. Allimax® debilitating
is my brand of choice for garlic
supplements and is the market
for muscle
leader in Canada. gains,
growth,
Ginger
Although ginger might not prevent and perfor-
colds and flu, it can definitely help mance.”
you tolerate the symptoms (nausea,
diarrhea) better, and still provides
support to the immune system. Gin-
ger has been used for thousands
of years to treat stomach-related
illnesses, and recent studies show
that it has a unique ability to calm
stomach upset by regulating acidity,
putting an end to cramping and re-
lieving indigestion. I like to use gin-
ger in its naturally
fresh form; I’ll chop
it up and let it
steep in a cup
of green tea, then I
consume it after I’ve
finished drinking the
tea.
Follow Don on
social media:
@rippedfreak
@rippedfreak

Don Gauvreau, aka

the Supplement
Godfather, is one of
the leading research-
ers and product
formulators in the
sports supplement
industry.

100 MUSCLE-INSIDER.COM I ARNOLD ISSUE

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 TEAM MI
Secrets to an Arnold-Like Pump
The “pump” is regarded by
some as the Holy Grail of a good
workout. It was made famous by
Arnold Schwarzenegger in the mov-
ie Pumping Iron, where he talked
how it gave the greatest feeling in
the world. So, what exactly is the
“pump”? It simply refers to the
feeling you get during intense train-
ing when a muscle is engorged with
blood, causing it to expand and be-
come very tight. This phenomenon
oxygenates your muscles and can
also produce an overwhelming feel-
ing of euphoria.
Several things can help maxi-
mize a pump:
The first is staying well hydrated,
which generates greater blood volume
and available fluids rushing through
your veins and arteries. Similar to a
dried piece of fruit, your muscles are
much smaller without fluid in them.
The second most important
thing is having enough glycogen for
your muscles. It’s critical to take in
enough carbohydrates before you
train to maximize this.
104 MUSCLE-INSIDER.COM I ARNOLD ISSUE
Now let’s look at which supple-
ments can also help you achieve
amazing pumps:
Karbolyn®: This is my favourite prod-
uct for achieving fullness and main-
taining a great pump. Your muscles
require glycogen to contract and work.
Without it, you look “flat” and feel le-
thargic. Karbolyn® is a complex carbo-
hydrate that is absorbed as quickly as
a sugar. In roughly five minutes, you
have glycogen in your bloodstream
going to the muscles. Your muscles
store glycogen,
or what we call
being “carbed
up.” In this state,
you will achieve
muscle pumps
much quicker and
easier.
L-Arginine: Although some inter-
net studies suggest the amino acid
L-arginine won’t lead to nitric oxide
production, we bodybuilders know
different. In fact, try taking 3 to 5
grams 20 minutes before training, and
see if you don’t have one of the
best workouts and pumps
of your life. L-arginine
is converted to nitric
PHOTO: GENE MOZEE
WITH DR. JEFF GOLINI, Ph.D
“So, what
exactly is
oxide via the nitric oxide synthase
enzyme. This nitric oxide expands the the ‘pump’?
arteries, causing more blood to pump It simply
into your muscles during training.
refers to the
Creatine: When it comes to creatine, feeling you get
I’m always talking about the only
proven form, creatine monohydrate.
during intense
Now, of course, you want to use a training when
stable form of that, such as Kre-
Alkalyn®. Creatine helps you increase
a muscle is
your workout intensity by being able engorged with
to push harder and longer. Muscle blood, causing
contractions require energy. Creatine
represents a form of bio-fuel, a physi- it to expand
ologically essential nitrogenous com- and become
pound. This process begins with the
synthesis of adenosine triphosphate very tight.”
(ATP) via aerobic respiration. Once
synthesized, it reacts rapidly with
“free” creatine kinase. The enzymatic
results are the formation of adenos-
ine diphosphate (ADP), a lower en-
ergy molecule, and phosphocreatine, a
high energy “storage unit.” The result
is muscle pumps and energy.
Agmatine Sulfate: Agmatine is a
substance that is naturally created
from arginine and has been shown to
exert nitric oxide synthesis. Remem-
ber, nitric oxide is a powerful vasodila-
tor that increases blood flow.
L-Citrulline: Citrulline is an amino
acid made by the body and converted
into L-arginine. Arginine improves
Dr. Jeff Golini is
blood flow by increasing nitric oxide the founder and
production. chief formulator
If you happen to be new to of All American
lifting, you’ll want to work hard at Pharmaceutical.
achieving the “pump.” And, if you’re He is best known
an experienced pro, you know exactly for his ground-
what I’m talking about. You probably breaking inventions
even have a few tricks of your own. Kre-Alkalyn® and
Karbolyn®.
Either way, the “pump” is one of the
most sought-out sensations a body-
builder can experience.
Follow Dr. Golini on social media:
@jeff.golini
@golinijeff
@drjeffgolini
supplements I dawg house reviews

PROGRESSIVENUTRITIONAL.COM

Progressive:VegeGreens
Back in the day, bodybuilders and fitness enthusiasts used to choke back this green, chalky powder, pinching their
noses closed so they didn’t actually have to taste the vegetable supplement that they were drinking. Long gone are
those days, and we have companies such as Progressive to thank for it. It’s 2017, and all across the board, supplements
have come a long way, especially in terms of taste. Even though fruits and vegetables should be a staple in everyone’s
diet, that’s not often the case. People are still missing out on essential micronutrients such as vitamins and minerals,
enzymes, and pre- and probiotics, especially when they’re in prep or on a serious diet. Progressive’s VegeGreens has you
covered, and leaves no stone unturned in terms of providing you with a comprehensive combination of 60-plus land,
sea, and cruciferous vegetables.

Cool Story,
Brah…ccoli
Progressive’s VegeGreens has a
combination of over 60 ingredi-
ents, stemming from land, sea,
and cruciferous vegetables, but
it also contains super-green
foods (such as barley grass,
spinach, and parsley), essential
fatty acids, pre- and probiot-
ics (another supplement that
should be a staple in your diet),
enzymes (because what use
are all these beneficial ingre-
dients if you can’t break down
or process any of them?), and
herbal extracts. Each scoop has
the nutrient equivalent of six
to eight servings of fresh veg-
etables, and the product itself
has been professionally formu-
lated and energetically tested.
with food a few hours before
or after taking any other meds
you might be on. You can find
VegeGreens in both 530- or 265-
gram tubs. VegeGreens comes
in Original flavour, Blueberry
Medley, and the newest (and
best!) addition, Pineapple Coco-
nut. If you want to mix it with
something, go with Original, but
both of the two fruit flavours are
amazing, so you can’t go wrong
either way. The taste is great, but
what’s in it makes it superior!

Vegetables Cropping
Up Everywhere
In case the sage advice of
your mother, grandmother, or
MUSCLE INSIDER columnists
went in one ear and out the
other, vegetables are of the ut-
most importance to your diet.
They help restore a healthy pH,
support liver, colon, and diges-
tive function, act as an anti-
inflammatory, strengthen your
immune system, detoxify your
body, promote clear, healthy
skin—all of which are important
to us individuals who hold our
health and bodies in the high-
est regard. As a supplement for
the maintenance of good health,
mix one scoop of Progressive’s
VegeGreens in water or juice.
You can take VegeGreens once
daily, and make sure to take it
SUPP DAWG SAYS:
Until I tried it, it would’ve
been hard to convince me
that there was a company
out there that could make
a supplement that con-
tained so many different
types and kinds of vege-
tables actually taste good.
But Progressive nailed the
VegeGreens formula in
terms of ingredient list and
the new Pineapple Coconut
flavour. Even the amazing
flavour comes from stevia
leaf extract and natural
pineapple and coconut
flavours. VegeGreens has
everything you need/want
and nothing you don’t. Two
jacked thumbs up for this
impressive product.

106
new products I muscle gear

BY THE EDITORS

hardmagnum.com

MAGNUM: E-BRAKE
We all know estrogen as the “female” hormone that everybody produc-
es naturally. We also know that it’s not as beneficial to building muscle
as testosterone, so wouldn’t it be great if Magnum created a product
designed to help minimize the production of estrogen, while increas-
ing stamina and mass? The overproduction of estrogen, and your body’s
natural increase in estrogen production over time, is responsible for both
muscle loss and erectile dysfunction. E-Brake helps fight this natural pro-
gression and drastically increases libido, sex drive, and muscle mass. Just
like all of Magnum’s products, E-Brake is formulated based on researched
and scientifically backed pharmaceutical-grade ingredients and doses.

apsnutrition.com

APS: MESOMORPH
There isn’t a pre-workout powder on the market that doesn’t prom-
ise “skin-bursting muscle pumps” and “insane energy,” but not all of
them deliver on those promises. The ones that do are the ones that
have longevity in the sport and credibility in the industry. APS’ Me-
somorph™ is one of those products. Mesomorph delivers full doses
of its scientifically backed, state-of-the-art ingredients; it doesn’t use
fillers as substitutes either. Just one look at the ingredient panel and
you’ll see well-known names such as beta-alanine and L-citrulline
DL-malate, but also sleeper hits such as glucoronolactone, meth-
ylxanthine anhydrous, and creatinol-O-phosphate. It’s the perfect
mix of old-school and new-school ingredients. APS Nutrition’s Meso-
morph™ comes in a 388-gram tub and is an extreme energy-igniting,
vein-blasting, and fatigue-fighting power formula with no crash!

allmaxnutrition.com

ALLMAX: A:CUTS
Allmax understands those hardcore trainers who hit the 3 p.m. slump
and need a jolt of energy. It’s a problem for most of us with a super easy,
and delicious solution! Introducing A:Cuts, a powdered blend of amino
acids, loaded with diet-friendly ingredients such as natural-source caf-
feine, taurine, CLA, and green coffee extract. It’s sugar-free and has only
5 calories per serving. A:Cuts is available in Pina Colada, Goji Berry
Martini, Pink Lemonade, Arctic Orange, and Blue Raspberry flavours.
This product has gotten so popular that Allmax added another great
flavour to reward its loyal A:Cuts customers who want even more variety
to choose from! Those who just can’t get enough A:Cuts can now try it
in Watermelon. Allmax couldn’t have chosen a better, more refreshing
flavour; there’s no weird aftertaste, it’s not too sweet, and it mixes per-
fectly and instantly with water. While you can’t go wrong with any of
them, Watermelon is the newest and best kid on the block!

108 MUSCLE-INSIDER.COM I ARNOLD ISSUE

 TEAM MI

WITH DAN KENNEDY, BKIN (HONS)

The Good, Bad & Ugly Prep Coaches “The sad

One of the greatest differ-
ences I see today compared to
the late ‘80s/early ‘90s is the influx
of contest prep coaches. I know I
may ruffle a few feathers with this
month’s column, but some things
need to be said about the wannabe
coaches that are so prevalent today.
Back in the day (I competed
in the early ‘90s) most guys fig-
ured it out themselves. Were they
in great condition? A small number
were, but most bodybuilders who
toughed it out themselves needed
several more weeks of dieting to be
truly shredded. There were coaches,
but very few athletes used their
services. I can think of only three:
Scott Abel, Chris Aceto, and Chris’
mentor, Bob Gruskin. These were
the original gurus. They experi-
mented on their clients and found
what worked by trial and error. They
were contest prep trailblazers, and
their clients almost always stole the
show.
Contrast that to
today, when everyone
magically transforms
into a contest prep
coach after com-
peting in only one
show. Sally com-
petes and places fifth in Open Bikini
Short, and now she’s a prep coach.
George takes home third in a class
of three guys in Men’s Physique Tall
and he’s selling his services as a
prep coach before he can even sit
down to his post-contest binge! The
sad story is that unsuspecting new-
bies are being seduced by nothing
more than used car salesmen who
make promises that can’t be kept.
The glaring factor that these
would-be coaches lack is experi-
ence. This one trait must be earned
over years of dealing with many
clients. Can a first timer pull a rab-
bit out of his ass and dial a guy in?
Sure, but it’s more likely a case of
the client making the coach. I’ve
seen it time and time again. The
newbie coach takes a genetically
elite athlete to a show and pulls off
a big win. The “coach” then sees an
influx of new clients with average
genetics who then proceed to place
out of the top five. Then there are
the inexperienced coaches who
rely on a boatload of drugs to
story is
get the job done. The drug routine
they prescribe spells out their true that unsus-
diet knowledge; rather than work pecting
with the body, they throw drugs
against the wall and see what
newbies
sticks. Total insanity! I’ve seen the are being
extreme drug protocols and talked
to competitors who’ve ended up in
seduced
the hospital—all the trademarks of by nothing
an inexperienced coach.
So what’s a competitor to
more than
do? I strongly suggest that the used car
first timer take a page out of the
competitors of the past. Learn your
salesmen
body. Or even better, hire an expe- who make
rienced coach who takes the time promises
to learn your body. Partnering with
a coach who can dial in natural that can’t
clients is a plus, and so is a coach be kept.
who has a wide range of athletes
in his or her stable—young and old,
The glaring
male and female, as well as bikini factor that
to bodybuilder. This range will help
reveal his or her level of experience
these would-
and will allow you to check off one be coaches
important feature when hiring a lack is
PHOTO: © SYDA PRODUCTIONS / ADOBE STOCK
coach.
The great physique stars of experience.”
the past did well because they
employed the services of experi-
enced coaches. Follow in their
footsteps and hire someone who
has earned his or her stripes and
you’ll save yourself much time
and frustration!

Follow Dan on social media:

@elitephysiqueca
@elitephysiquecanada
@dan.michelle.kennedy Dan Kennedy’s a 30-
year veteran of the
iron game as both a
champion bodybuilder
and a judge. He’s
earned a reputation
for his knowledge
The great phy- and his tell-it-like-
sique stars of it-is approach.
the past did well
because they
employed the
services of expe-
rienced coaches.

110 MUSCLE-INSIDER.COM I ARNOLD ISSUE

 TEAM MI
Then & Now: Arnold Versus Phil Heath
For many decades now,
Arnold has been called the greatest
bodybuilder of all time. After see-
ing Phil Heath convincingly win his
sixth straight Mr. Olympia title this
past September, I’ve started to see
public opinion sway. More and more
of the bodybuilding community
are now calling the “The Gift” the
greatest of all time. There are merits
to both sides of the argument, so I
want to offer my insight into two
areas where Arnold and Phil differ.
Comparing Impact
From an early age, Arnold con-
sidered bodybuilding his ticket to
achieving his dream of moving to
America, and after he won the Mr.
Universe contest three times, this
dream was realized when Joe Wei-
der brought Arnold to California.
Arnold would go on to win six Mr.
Olympia titles and was instrumental
in building the sport itself. Arnold
hustled not just for himself, but
in order to help bring bodybuild-
ing from a quiet subculture to the
mainstream.
“The Gift” vs.
“The Oak”—
who is really
the best?
128
112
WITH DARREN MEHLING BA, CSCS
Phil grew up the way many
American boys would dream of,
playing varsity basketball through
high school and then attending
university on a full athletic schol-
arship (Division 1 basketball). Just
as in basketball, Phil progressed
quickly in bodybuilding, turning pro
and winning his first two IFBB Pro
shows in only his third year in the
sport. Some will argue that Phil has
lived a “gifted” life, but this cannot
take away from the fact that Phil
worked his ass off for everything he
has achieved. Phil may not have had
a tough upbringing like Arnold, but
he still hustled his way to the top of
today’s huge bodybuilding industry!
Phil has earned and deserves
to wear the Olympia crown, but I
don’t think Phil has had as big of an
impact on the growth of the sport
of bodybuilding as Arnold did or still
has today. The Oak can’t be beat in
that department.
“For cardio to
Comparing Physiques
be effective
In his prime, Arnold competed at and remain
235 pounds. At 6'2", that’s not
huge by today’s bodybuilding stan-
effective for
dards, but it cannot be denied that fat loss, the
he was the freak of his time! No one
compared to Arnold’s overall size
stimulus you
and presence onstage. When Arnold create from
stood onstage hitting his trademark cardio must
poses, he looked larger than life! By
his own admission, Arnold admitted continue to
that his legs were always a weak progress,
point compared to his massive up-
per body, but at the time it was the meaning
standard, so he was still able to win. you must
In contrast, Phil Health won
his last Mr. Olympia weighing over
increase
250 pounds at 5'9". Now, there are either time
many in the Olympia top 10 that
are bigger, but Phil’s combination
or intensity.
of size, shape, and conditioning is As long as
what sets him apart from the oth-
ers with him onstage. In my opinion,
you can read
Phil’s physique is more balanced a watch,
than Arnold’s was. Phil’s legs are time is easily
balanced with his upper body, and
it’s this quality that helps Phil stand measured.”
out in such a competitive field.
Arnold’s physique will always
be legendary, but taking into ac-
count that both Arnold and Phil had
access to the best training, nutri-
tion, and supplementation science
available in their respective times,
it’s my opinion that Phil has been
able to build a more impressive
physique that has beat more
incredible physiques than Darren Mehling,
Arnold ever did. BA, CSCS, has
Now, I realize I have of- been involved in
fered support for both sides the Canadian and
of the debate over who the international body-
greatest bodybuilder of all building scenes for
time is, but that was my in- over 20 years. As the
President and CEO of
tent. I wanted to demonstrate
FREAK FITNESS, he
that both Arnold and Phil are two of
has helped coach his
the greatest and both have played
clients to hundreds
their parts in making bodybuilding of Novice, Provincial,
the greatest sport in the world! National, and IFBB
Pro titles.
Follow Darren on social media:
@freakmaker1
@freakmaker1
@Darren Mehling
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