Our February issue has a familiar beauty-on-the-beach theme. That’s right, our swimsuit issue returns, back by popular demand. It’s a feast for your eyes and fuel for your motivation as gorgeous, fit gals enjoy the sand and surf with a few muscular props (that’d be bodybuilder dudes). Plus, David Young talks with Scott Mendelson and Eric Serrano, M.D., about macronutrient cycling, a sound system for getting shredded. You’ll also find bodybuilder David Yersky’s direct-hit delt program X-Factor Arm workouts, and more on the amazing 4X mass-building method. Find the February IRON MAN on newsstands the first week of January.
52 TRAIN, EAT, GROW 136
Time for a big move—to the Size Surge hybrid program. Build winter mass with a 4X blast.
80 A BODYBUILDER IS BORN: GENERATIONS
Ron Harris answers a key muscle-building question: How many reps? Can light weights build muscle, or are heavy poundages the only way to hugeness?
90 FAST-AND-FURIOUS DELT TRAINING
Cory Crow delves into Brian Yersky’s direct-hit delt workouts, with loads of shoulder-shocking tips.
106 SECRETS TO GETTING SINGLE-DIGIT BODYFAT
It’s the macronutrient-cycling diet. David Young talks to developers Scott Mendelson and Eric Serrano, M.D., about this revolutionary ab-revealing eating plan.
124 X-FACTOR ARM TRAINING
C.S. Sloan outlines three complete programs that’ll bring you sleeve-stretching muscle. These are innovative, all-out arm assaults guaranteed to grow you some gargantuan guns.
142 BEAUTY ON THE BEACH
Our swimsuit pictorial is back, better than ever thanks to Michael Neveux’s photographic talents, the Southern California beaches and gorgeous gals in eye-popping swimsuits. It’s a refreshing blast of summer in the dead of winter, just what the motivation doctor ordered.
178 FORGE FREAKY FOREARMS
From the Bodybuilding.com archive, Aaron Whitten gives you the blueprint for a bone-crushing grip and extra-large lower arms.
196 PROFILES IN MUSCLE: MATTHEW “KROC” KROCZALESKI
This champion powerlifter and bodybuilder knows how to pack on size and strength. Here’s how he does it—his complete workout included.
208 FEMME PHYSIQUE
Southern size brings southern sighs. Steve Wennerstrom, IFBB women’s historian, checks out a pair of up-and-coming flexers from the lower states.
218 ONLY THE STRONG SHALL SURVIVE
Bill Starr’s plan to get you to your next level of strength. It’s all about cranking up the workload without any injuries.
28 TRAIN TO GAIN
Mass expectations, the anabolic switch and shrug risks.
40 EAT TO GROW
The watermelon cure, old-school ripping tool and energy’s rocket fuel.
60 NATURALLY HUGE
John Hansen discusses beginning workouts. Prepare for a full-body attack!
66 SHREDDED MUSCLE
Dave Goodin’s drug-free, off-season muscle-size strategies—complete workouts included.
70 CRITICAL MASS
Steve Holman outlines some Size Surge tips, tricks and splits.
76 SMART TRAINING
Coach Charles Poliquin looks at barbell vs. dumbbell bench presses.
174 BODYBUILDING PHARMACOLOGY
Jerry Brainum busts hormone-replacement-therapy myths.
188 NEWS & VIEWS
Lonnie Teper’s behind-the-scenes look at the NPC Nationals—photos and awards galore.
200 PUMP & CIRCUMSTANCE
Ruth Silverman highlights the stars of the fall season. Hot, jaw-dropping photos here.
228 MIND/BODY CONNECTION
Skip La Cour’s MANformation, supplements that can derail anxiety, and more.
240 READERS WRITE
F-ab-ulous info, fun-in-the-sun workouts and big bodies of yesteryear.