Our December issue goes back to the beach to help you get through the cold winter ahead. First comes a complete guide to body-band training—how to get a muscle-building workout that works with elastic bands. The photos are set at the beach, but you can do the drill almost anywhere—say, in a hotel room or in your den if you get snowed in. We’ll also have our Christmas gift guide, full of muscle-building must-haves, plus ripped Antjuane Sims’ amazing abdominal-sculpting program from Muscle Beach and the 5-to-10 power-size explosion, a tactic that guarantees new gains. Find the December IRON MAN on newsstands the first week of November.
50 TRAIN, EAT, GROW 146
The TEG men get you growing again with first-T-burst training. Enter the testosterone zone.
82 THE GET-BIGGER, TRAIN ANYWHERE BODY-BAND WORKOUT
Whether you’re on vacation or snowed in at home, this 4X weight-free workout can keep the muscle coming—with nothing but bands.
96 X-MAS GIFT GUIDE
From stocking stuffers to muscle pumpers—here are 10 big-gain getters worth writing to Santa about.
104 A BODYBUILDER IS BORN: GENERATIONS
Ron Harris explains why rest is critical for bodybuilding success.
119 MUSCLE BEACH
The July 4 contest at the famed Venice, California, weight pit, where muscle legends have trained and posed. See page 177 for Memorial Day coverage.
120 TRIPLE-DECKER DELTS
Cory Crow goes head to head with Dan Decker to get the big man’s three-way shoulder-molder attack. Prepare to be wider!
132 THE ULTIMATE MASS WORKOUT
Excerpt 9 puts all the ultimate exercises together into three size-shocking, hormone-rocking programs. Take your pick to get big quick.
Train both sides of the key fibers with the Five-to-10 Power-Mass Explosion. It’s a double dose of growth—size plus strength.
146 GET ‘EM GROWING!
Bill Dobbins, co-author of Arnold’s Encyclopedia of Modern Bodybuilding, gives you the goods on overcoming stubborn-muscle sticking points.
158 POWER SURGE: JOSH BRYANT, PART 2
Sean Katterle interviews top powerlifter Josh Bryant, who’s trained record-setting lifters, Olympic athletes and professional fighters.
Brazilian bombshell Larissa Reis unveils her devastating physique.
186 ONLY THE STRONG SHALL SURVIVE
Hammy helpers. Coach Bill Starr shows you how to strive for balanced thighs.
24 TRAIN TO GAIN
Train for an X-frame, kettlebell warmup and Joe Horrigan looks at the bench press.
36 EAT TO GROW
Toxic antioxidants, think before you drink and muscle energy and synergy with magnesium.
60 NATURALLY HUGE
Mr. Natural Olympia John Hansen outlines a perfect four-day workout for major mass.
68 SHREDDED MUSCLE
Drug-free IFBB pro Dave Goodin says, No matter what, don’t give up!
72 CRITICAL MASS
Workout architect Steve Holman checks into muscle stretch and other get-bigger triggers.
76 SMART TRAINING
Coach Charles Poliquin talks warmups, strongmen and deadlifts.
142 BODYBUILDING PHARMACOLOGY
Jerry Brainum’s controversial findings: Steroids aren’t all that bad.
170 NEWS & VIEWS
L.T.’s Mr. Olympia awards—plus scenes from the Big O Expo and Rising Stars.
178 PUMP & CIRCUMSTANCE
Ruth Silverman highlights the stars of the four—count ’em, four—women’s Olympias.
196 MIND/BODY CONNECTION
Flex your face, more flow with NO and why you should go nuts every day.
208 READERS WRITE
T.A. the right way, Natural Olympia cover and motivation sensation.
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