IRON MAN Jun '10

Our June issue kicks off with one of the most interesting articles you’ll ever see—if you’re into building muscle, that is. It’s a group of lost exercises that big-time bodybuilder Dan Decker uses to sculpt his incredible physique—like decline around-the-worlds and super-advanced sissy squats. Cool stuff! Plus, Lonnie Teper talks to pro bodybuilder Stan McQuay, Jerry Brainum analyzes the research on whey protein and the always innovative Train, Eat, Grow has Size Surge variations to keep the muscle mass coming.


FEATURES

60 TRAIN, EAT, GROW 128
Power-density Size Surge—complete workouts.

90 LOST EXERCISES
David Young talks with top bodybuilder Dan Decker about his weird moves that you can use to get huge.

118 FROM THE CAN TO THE MAN
Lonnie Teper interviews IFBB pro and former gangbanger Stan McQuay—plus, Stan’s winning diet and training program.

134 DECAHEDRON DELTS
From the Bodybuilding.com archives, Clayton South outlines a simple shoulder solution for creating a wide illusion.

142 STEROIDLIKE MASS SPIKE
Steve Holman and Jonathan Lawson analyze the data on why steroids work and give you 10 ways to synergize for more muscle size without them.

158 BODYBUILDING.COM L.A. FITNESS EXPO EVENTS
A photographic look back at all the contests that had the Los Angeles Convention Center rocking.

174 WHEY AHEAD
Jerry Brainum delves into the pros and cons of the king of bodybuilding proteins, with tips on getting the most bang from its amino ammo.

188 HEAVY DUTY
John Little continues his insightful overview of Mike Mentzer’s Heavy Duty principles. This month: workout duration.

206 IFBB ARNOLD CLASSIC
Freaky full-page photos: A big-picture look at the body combat in Columbus, Ohio—big names, big money, big show!

228 PROFILES IN MUSCLE: BRANDON BECKRICH
How the up-and-coming national-level flexer strives for muscular success—including his complete workout and nutrition plan.

240 FEMME PHYSIQUE
Steve Wennerstrom, IFBB women’s historian, takes a revealing look at two game-changing phenoms from the world of female muscle.

250 ONLY THE STRONG SHALL SURVIVE
Part 2 of strength coach Bill Starr’s program for midlife muscle and power.



DEPARTMENTS

30 TRAIN TO GAIN
The real secret to building muscle, plus squats and arm size.

44 SMART TRAINING
Coach Charles Poliquin outlines how to train for wrestling strength.

48 EAT TO GROW
Energy in a bottle, fat-to-muscle reshuffle and wheat can make you weak.

72 NATURALLY HUGE
John Hansen lays out the complete push-pull intermediate split for packing on serious size.

80 SHREDDED MUSCLE
Drug-free pro Dave Goodin talks with Chef Jay about his rags-to-riches journey.

86 CRITICAL MASS
Steve Holman’s strategy for losing fat, gaining muscle and unveiling fab abs.

196 BODYBUILDING PHARMACOLOGY
Jerry Brainum’s follow-up look at anabolic steroids and kidney function.

220 NEWS & VIEWS
Lonnie Teper’s full report from the megashow in Columbus. Plus, Teper’s Rising Stars.

232 PUMP & CIRCUMSTANCE
Ruth Silverman’s look at how the ladies shook the house in Ohio.

260 MIND/BODY CONNECTION
MANformation information, pop her cork and beer may boost bone health.

272 READERS WRITE
Mass from the past, viva Ava and train sane to gain.