Our October issue is loaded with great stuff to get you buff, including a look at Mark Dugdale and his high intensity training. Mark is a family man with only limited time to hoist the iron—but he’s got one of the most complete physiques on the IFBB stage. How does he do it? His HIT secrets in this issue. Also, the Diet Doc, Joe Klemczewski, Ph.D., starts his new series on eating for maximum muscle. It’s not just about training hard—you have to feed the beast! And speaking of training, try on our 500-rep chest workout for size. The October IRON MAN hits newsstands the first week of September.
42 TRAIN, EAT, GROW 156
The focus is on arms this month, blasting bi’s and tri’s with the modified preex method. Heavier stretch overload to accelerate your gun growth is also in the mix to get ’em big quick.
Over-40 metamorphosis: Kent White went from 206 pounds and 20 percent bodyfat to 175 and 6 percent bodyfat—and a bodybuilder’s physique!
Lonnie Teper talks with the symmetrical pro about balancing family, a fulltime job and training for IFBB competition. Dugdale’s motivation strategies, complete workout and diet are here too.
86 A BODYBUILDER IS BORN: GENERATIONS
Ron Harris says it’s not about beating and being better than others; it’s about being the best you that you can be. Keep re-inventing yourself with new muscle.
90 ETCHING YOUR ABS
Cory Crow gets Sean Sarantos to spill his secrets of carving a serrated center. If you’re looking to score your core, here’s the plan.
102 MAX-MUSCLE NUTRITION
Joe Klemczewski, Ph.D., a.k.a. the Diet Doc, lays out the five rules for pre- and postworkout meals. These are the keys to get you growing big time.
110 X-FIT: ROAD WARRIOR WORKOUTS
Shawn Bellon outlines five complete workouts you can use to stay strong and healthy on the go. They’re quick, but they’re not easy!
David Young gets the lowdown on how this physique athlete uses the gym to build his body as well as his character—therapy for motoring through life with positivity, not to mention an incredible body.
20 TRAIN TO GAIN
Lee Labrada reveals his methods of packing on leg mass, and Joe Horrigan, D.C., tells you how to crossover for a better chest.
30 EAT TO GROW
A review of The Smarter Science of Slim, bodyfat battle of the sexes and a postworkout supplement to rev your lean machine.
54 NATURALLY HUGE
Mr. Natural Olympia John Hansen explains how to get proper recovery to send your muscle growth through the roof.
60 CRITICAL MASS
Workout architect Steve Holman debates more or less training for big gaining. Plus, a look at carbing up to muscle up with 4X.
64 SMART TRAINING
Coach Charles Poliquin outlines his front-to-back squat attack.
128 ANABOLIC RESEARCH
Jerry Brainum’s research on the steroid machines inside muscles.
132 NEWS & VIEWS
L.T. takes you to the NPC BMR West Coast
140 PRIME-TIME MUSCLE
Dave Goodin discusses how to squat with shoulder pain. Plus, a revolutionary study proves that lifting is the fountain of youth.
150 MIND/BODY CONNECTION
The latest diet discoveries—like eating cake to lose weight (not kidding)—and more from coach Bill Starr on sets, reps and getting strong.
160 READERS WRITE
Arnold the icon, Mentzer memories and physique on the beach.