Our March issue has a heavy muscle-building theme, as in negative-overload training. The eccentric stroke of a rep is believed to be a key anabolic trigger, and we’ll tell you how to use it to get bigger. We also have an eye-opening look at fat loss and the small factors that can make a big difference in waist management. Plus, if you’re looking to pound your pecs to perfection, you’ll definitely want to check out Alex Azarian’s flippin’ chest workout. His unorthodox methods will help you redefine your chest from every angle.
52 TRAIN, EAT, GROW 137
4X is your get-bigger trigger, and here are hybrids for variation and megamass creation. Time to grow!
82 FLIP-IT-AROUND PEC POUND
Cory Crow checks out Alex Azarian’s shift-and-shock chest workout. Training tips galore.
92 A BODYBUILDER IS BORN: GENERATIONS
Ron Harris hammers home the truism that you’ve got to get stronger to get bigger.
98 GO NEGATIVE TO GROW
Jerry Brainum looks at negative, a.k.a. eccentric, training and its positive effects on hypertrophy.
Lonnie Teper hits up pro bodybuilder Peter Putnam about where he’s been and where he’s going. His unstoppable workout and diet are here too.
Jessica Putnam answers a few questions and then poses for our camera—and the result is hot, hot pics that will knock your socks off!
138 MUSCLE QUICK START
From the Bodybuilding.com archive, a complete beginner’s guide to getting started in the gym with a two-tempo approach that revs results big time.
162 POWER SURGE
Sean Katterle relates a little history regarding the bench press and deadlift, with inspiring photos of some of the top lifters in the world.
172 ASSOCIATION OF OLDETIME BARBELL AND STRONGMEN DINNER
John Balik made the pilgrimage to New York to reminisce with many legends of the game.
174 WHY CAN’T I LOSE BODYFAT?
Jerry Brainum lays out many of the big reasons dropping fat is so difficult for so many—and he’s got a few solutions too. Must reading!
208 FEMME PHYSIQUE
Taken Aback! Steve Wennerstrom, IFBB women’s historian, provides poignant points and pics of bodacious backs from women’s bodybuilding.
218 ONLY THE STRONG SHALL SURVIVE
Bill Starr delves into biorhythms, how to chart yours and how to apply what you find to be successful in the gym and in life.
28 TRAIN TO GAIN
Size-surging shockers, 4X supersets and New Motion Machines test drive.
40 EAT TO GROW
Protein for fat loss and a review of Vegan Bodybuilding & Fitness.
62 NATURALLY HUGE
John Hansen discusses nutrient timing and anabolic priming.
68 SHREDDED MUSCLE
Dave Goodin’s tactics for chiseling your chest.
74 CRITICAL MASS
Steve Holman explains X-centric and Shock-centric mass methods.
78 SMART TRAINING
Coach Charles Poliquin talks supersets for bringing up lagging lower-body muscles.
158 BODYBUILDING PHARMACOLOGY
Jerry Brainum warns about pro-hormone supplement problems. Yikes!
188 NEWS & VIEWS
Lonnie Teper’s look forward to the Arnold Sports Festival as the season shifts into gear.
200 PUMP & CIRCUMSTANCE
Ruth Silverman recalls the year 2010—from bikini to figure to fitness to bodybuilding.
226 MIND/BODY CONNECTION
A review of Bill Pearl’s new three-volume Legends of the Iron Game. Amazing!
238 READERS WRITE
Wow-factor workouts, Teper on top and ode to “A Mass Odyssey.”
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