FEATURES

50 TRAIN, EAT, GROW 141
Get bigger faster! How you can build all sides of your muscle fibers for ultimate growth.

78 THE AB-DOMINATOR
Cory Crow checks in with Lee Apperson and outlines his three-tier core-carving program.

90 A BODYBUILDER IS BORN: GENERATIONS
Ron Harris has advice for those whose get-up-and-go has got up and went.

96 GIANT SETS FOR GIANT SHOULDERS
From the Bodybuilding.com archive, Roger Lockridge shows you four moves that build delt density and immensity‚ with joint integrity intact.

100 TROY-MENDOUS
Lonnie Teper interviews Troy Alves and gets his take on pro bodybuilding, training for proportion and how the best is yet to come for this IFBB pro star.

116 PLENTY OF PULL
Kelechi Opara hits the Muscle Beach weight pit and shows you how he builds wicked width and thickness in his lats and traps.

130 HARDBODY
Russian Combustion! Oksana Grishina is a fiery fitness femme who ignites the pro stage. Check out this hot pictorial and Q&A with the Kaliningrad beauty.

142 THE ULTIMATE MASS WORKOUT
Excerpt 4 identifies the ultimate exercises for legs—hamstrings, quads and calves. You'll find some surprises here, gang.

160 IM's ICONIC IMAGES
Legendary photos that define bodybuilding's history as well as its future.

170 X-FILES
The best fat-to-muscle trick for getting you big and ripped. Prepare to be shredded!

174 THE BODYBUILDING.COM LOS ANGELES FITNESS EXPO—WEIGHTLIFTING
A photographic look at the Olympic lifting competition from the Los Angeles Convention Center on January 29 and 30.

198 FEMME PHYSIQUE
Steve Wennerstrom, IFBB women's historian, looks back at more female flexin' Texans—like Denise Rutkowski. Whoa, podner!

202 ONLY THE STRONG SHALL SURVIVE
Coach Bill Starr has training advice for the ladies, specifically, how to shape proportionate arms and shoulders with weights. Great info from a workout pro.

DEPARTMENTS

26 TRAIN TO GAIN
Most underused exercises, flexibility fallacies and Joe Horrigan's Sportsmedicine column.

38 EAT TO GROW
More on BCAAs, nutrient-timing update and lean-machine ripping principles.

60 NATURALLY HUGE
Mr. Natural Olympia John Hansen discusses presses, flyes and new chest size.

66 SHREDDED MUSCLE
Drug-free IFBB pro Dave Goodin's keys to awesome achievements.

68 CRITICAL MASS
Workout architect Steve Holman lays out a super split for superior size and strength.

72 SMART TRAINING
Coach Charles Poliquin discusses morning workouts, stress and cortisol.

156 BODYBUILDING PHARMACOLOGY
Jerry Brainum warns of a different steroid-related liver problem.

182 NEWS & VIEWS
The pro season is in full swing, so Lonnie Teper's doing his thing—giving you an insider peek at great physiques. Plus, Muscle Beach.

194 PUMP & CIRCUMSTANCE
Ruth Silverman presents a bikini bonanza—and that was just the beginning of the season.

212 MIND/BODY CONNECTION
Dave Draper on layoffs—don't take 'em—and Alpha Male Advanced Workouts review.

224 READERS WRITE
B.S. psycho pro, Mr. O's wimpy workouts and muscle-building secrets revealed.