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top 10 supplements new charles poliquin q a column top 10 supplements new charles poliquin q a column august 2005 iron man you ve got to you ve got to ...

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            TOP 10 SUPPLEMENTS € NEW CHARLES POLIQUIN Q&A COLUMN
             TOP 10 SUPPLEMENTS € NEW CHARLES POLIQUIN Q&A COLUMN
    AUGUST 2005 
    /
    IRON MAN„
           You’ve Got to
           You’ve Got to
    REAL BODYBUILDING TRAINING, NUTRITION & SUPPLEMENTATION SQUAT!
          SQUAT!
          Go Low to Grow
          Go Low to Grow
          TOP
           TOPSupplements
                           Supplements
                           for Packing
                           for Packing
                           On MASS
                           On MASS
         10
          10
         TRAIN TO
          TRAIN TO
         GAIN BIG
          GAIN BIG
         €Power Pump
          €Power Pump
         €10 x 10
          €10 x 10
         €X Reps
          €X Reps
    YOU’VE GOT TO SQUAT!NUTRIENT
          NUTRIENT
          TIMING
          TIMING
          How to Pull the
          How to Pull the
          Anabolic Trigger
          Anabolic Trigger
              AUGUST 2005
           $5.98    $7.98 in Canada
                              08>
           0170992 37390
           www.ironmanmagazine.com
            Please display until 8/4/05
                                                                                                 August 2005       Vol. 64, No. 8
                                                                                                  Real Bodybuilding Training, Nutrition & Supplementation
                                                                                                  FEATURES
                                                                        You’ve Got to             72 TRAIN, EAT, GROW 70
                                                                               Squat!,            Our TEG men are closing in on their most ripped condi-
                                                                              page 86             tions ever—and they’ve discovered some X-cellent size-
                                                                                                  building innovations in the process.
                                                                                                  86 YOU’VE GOT TO SQUAT!
                                                                                                  Greg Zulak has tips on how to get low to grow. Plus, some
                                                                                                  deep thoughts from the X-Rep camp.
                                                                                                  108 NATURAL BODYBUILDING EXCERPT:
                                                                                                  10 SETS OF 10
                                                                                                  John Hansen takes you into the trenches with a simple but
                                                                                                  grueling technique that added two inches to his quads.
                                                                                                  116 NUTRIENT TIMING AND THE
                                                                                                  ANABOLIC SWITCH
                                                                                                  Ken O’Neill interviews John Ivy, Ph.D., the scientist leading
                                                                                                  the way in anabolic-feeding concepts—as in when and
                                                                                                  what to eat to build mucho mass.
                                                                                                  142 POWER PUMP 2
                                                                                                  C.S. Sloan outlines a complete
                                                                                                  routine to ramp up your size and          
                                                                                                  power. A bit of the old mixed with
                                                                                                  some new for a much bigger you.
                              Hardbody,
                                page 200                                                          154 RESEARCH TEAM
                                                                                                  It’s the ultimate mass hookup. The
                                                                                                  Motion Transfer Cable Attachment
                                                                                                  can give you a handle on building a   Sagi Kalev and Cara Basso
                                                                                                  bigger, broader back—as well as       appear on this month’s cover.
                                                                                                                                        Hair & Makeup Yvonne Ouellette.
                                                                                                  new size on other bodyparts too.      Photo by Michael Neveux.
                                                                                                  162 TOP 10 SUPPLEMENTS
                                                                                                  Jerry Brainum slogs through the research and determines
                                                                                                  the best of the best supplements. Cool stuff here, gang!
                                                                                                  188 SUCCESS STORY
                                                                        Power Pump 2,             Ruth Silverman talks to Meral Ertunc, a former female
                                                                               page 142           bodybuilder who overcame illness to ignite a fitness
                                                                                                  rebirth. It’s motivation with a training-and-diet twist.
                                                                        Research Team,            200 HARDBODY
                                                                                page 154          Danijela Crevar brings European class and curves to
                                                                                                  American fitness.
                                                                                                  216 HEAVY DUTY
                                                                                                  Mike Mentzer’s prescription for monitoring gains.
                                                                                                  234 LA DOLCE EATER
                                                                                                  Jerry Brainum’s analysis of the Mediterranean diet. Is it the
                                                                                                  most healthful eating plan known to man?
                                                                                                  262 ONLY THE STRONG SHALL SURVIVE
                                                                                                  Bill Starr’s rousing recollections of the rack, part 2.
                                                                                          DEPARTMENTS
                                                                                          32 TRAIN TO GAIN
                                                                                          Lean-machine ignition, muscle firepower and getting
                                                                                          huge like a bull. Plus, Joe Horrigan’s Sportsmedicine.
                                                                                          48 CRITICAL MASS
                                                                                          Steve Holman swings the preex axe and demystifies the
                                                                                          Fade X (no, it’s not a haircut).
                                                                                          56 NATURALLY HUGE
                                                              Only the Strong             John Hansen discusses everything from size to sets to
                                                                Shall Survive,            splits„and why cardio can be the pits.
                                                                     page 262             60 EAT TO GROW
                                                                                          Anabolic ammo, fat for muscle, girlieman protein and
                                                                                          how creatine foils fatigue.
                         Success Story,
                               page 188                                                   78 SMART TRAINING
                                                                                          Top strength coach Charles Poliquin writes his first
                                                                                          column for IM, and it’s a doozy on bodypart loading„
                                                                                          plenty of Q&As for bigger days ahead.
                                                                                          222 NEWS & VIEWS
                                                                                          Lonnie Teper and Ruth Silverman team up to give you
                                                                                          the goods on bodybuilding, fitness and figure. It’s inside
                                                                                          stuff on the big and buff. Jerry Fredrick’s high-flyin’ Hot
                                                                                          Shots are here too.
                                                                                          250 MIND/BODY CONNECTION
                                                                                          Randall Strossen, Ph.D., helps you understand overload.
                                                                                          There’s also a Bomber Blast from Dave Draper, a body-
                                                                                          weight-blues perspective from Ron Harris and cool IM
                                                                                          covers from all over the world!
                                               Smart Training,                            258 BODYBUILDING PHARMACOLOGY
                                               page 78                                    Jerry Brainum’s got new research on L-arginine and its
                                                                                          connection to growth hormone surges. Wait, you mean
                                        © the photo haus                                  those life-extension hippies were right?
        News & Views,                         Pump & Circumstance,                        272 READERS WRITE
                                              page 228                                    Amen to beautiful bodies, a story on fat-loss success
        page 222                                                                          and more thumbs-up for IM, TEG and X-Rep X-cite-
                                                                                          ment.
                                                                                           In the next IRON MAN
                                                                                           Next month we take a long, hard look at the top-
                                                                                           10 diet fallacies plaguing just about everybody
                                                                                           who eats, including bodybuilders. Like why break-
                                                                                           fast shouldn’t be your biggest meal of the day and
                                                                                           how eating before exercise can smash your gains
                                                                                           to smithereens. It’s thought-provoking stuff from
                                                                                           Ori Hofmekler, author of the Warrior Diet. We also
                                                                                           have a get-big feature on the deadlift. Is it the
                                                                                           king of the mass moves? You’ll get the answer to
                                 T!                                                        that and plenty of training tips and tricks to turn
                 WEB ALERT!                                                                you into a human forklift. Plus, we have muscle-
                  WEB ALER                                                                 building lessons from Stuart McRobert, Jerry
            For the latest happenings from the
             For the latest happenings from the                                            Brainum’s analysis of nitric oxide and its pump-
            world of bodybuilding and fitness,
             world of bodybuilding and fitness,
                   read the Hot News at                                                    producing properties and a lot more on X-Rep
                    read the Hot News at
                  .ironmanmagazine.com and                                                 training.  Watch for the sizzling September IRON
              www .ironmanmagazine.com and
               www .graphicmuscle.com.
                 www .graphicmuscle.com.                                                   MANon newsstands the first week of August.
                  www
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