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BONUS SIZE BONUS SIZE %MORE % MORE 20 FREE! 25 FREE! MUSCLETECH.COM MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2015 NEW! PRO SERIES The latest innovation in superior performance from This complete, powerful performance line features the MuscleTech® is now available exclusively at Walmart! same clinically dosed key ingredients and premium The all-new Pro Series is a complete line of advanced quality you’ve come to trust from MuscleTech® over supplements to help you maximize your athletic the last 20 years. So you have the confi dence that potential with best-in-class products for every need: you’re getting the best research-based supplements NeuroCore®, an explosive, fast-acting pre-workout; possible – now at your neighborhood Superstore! CreaCore®, a clinically dosed creatine amplifier; MyoBuild®4X, a powerful amino BCAA recovery formula; AlphaTest®, a Clinically dosed, lab-tested key ingredients max-strength testosterone booster; and Muscle Builder, Formulated and developed based on the extremely powerful, clinically dosed musclebuilder. multiple university studies Plus, take advantage of the exclusive Bonus Size of Fully-disclosed formulas – no hidden blends our top-selling sustained-release protein – PHASE8TM. Instant mixing and amazing taste ERICA M ’S A # SELLING B Gŭŭ S OD IN UP YBUILD ND PLEMENT BRA BONUS SIZE MORE 33%FREE! EDITOR’s LETTER BY STEVE BLECHMAN, Publisher and Editor-in-Chief DEXTER JACKSON IS ‘THE BLADE’ BODYBUILDING’S NEXT GIFT? eing the number-one bodybuilder in the world is an achievement that commands respect from fans and fellow competitors alike. The reigning Mr. Olympia, five-time champion Phil Heath, is nicknamed “The Gift” because of the natural abilities that have helped to propel B his career. Phil is a tremendous athlete and competitor, but one of the notable events of the 2015 Mr. Olympia contest was how close it was. In fact, The Gift almost got his ass handed to him by a 45-year-old grandfather, Dexter Jackson. With more longevity in the sport than Phil— Dexter has been competing in the IFBB for 17 seasons— could Dexter be the gift that keeps on giving, and the next Mr. Olympia? Dexter’s sterling track record of consistency and his future plans are explored in “Dexter Jackson: The Ageless Wonder!” an exclusive interview by Ron Harris on page 90. At an age where nearly all other pro bodybuilders have either long since rode off into the sunset or are hanging on as shadows of their former selves who don’t realize their time is gone, Dexter Jackson is still kicking ass and taking names. Getting huge is the name of the game, but where do you start if you want to get bigger, leaner and meaner? Check out “MD’s Ultimate 2016 Mass Program – Your Complete Training and Diet Guide!” on page 100. You can accomplish a lot and make very noticeable changes to your physique in a year, especially if you are motivated, focused, have a clear plan and stick to it. Jose Raymond is one of the top pros in the 212 division, with a thick and gnarly total package that won the 2015 Arnold Classic 212. In “Jose Raymond’s Top 10 Arm Exercises – Building Massive Bi’s and Tri’s With The Boston Mass” on page 110, The Boston Mass tells us how he blasts his 21- inch arms. Two thousand fifteen was the year that Arnold Schwarzenegger proved, yet again, that his voice has become as powerful as the physique that COULD DEXTER BE THE dominated the ‘70s. The IFBB Pro League gave away more than $3.4 million in prize money in 2015, more than ever before. Dexter Jackson became one GIFT THAT KEEPS ON of the most universally celebrated bodybuilders on the planet, and when the GIVING, AND THE NEXT Mr. Olympia contest came to Vegas, Kai Greene was AWOL. Dan Solomon looks back at the industry news in “Biggest Bodybuilding Stories of 2015” on MR. OLYMPIA? page 120. Muscular Development is your number-one source for building muscle, and for the latest research and best science to enable you to train smart and effectively. This month, our team of physicians, industry experts and research scientists has compiled the best bodybuilding science of 2015! “The Year in 12 MD musculardevelopment.com January 2016 USCULAR EVELOPMENT PUBLISHER STEVE BLECHMAN EDITOR-IN-CHIEF SENIOR EDITOR PETER MCGOUGH SENIOR ONLINE EDITOR EXECUTIVE EDITOR ANGELA T. FRIZALONE CHIEF FINANCIAL OFFICER DENISE GEHRING CREATIVE DIRECTOR ALAN DITTRICH, JR. Review: Highlighting the MANAGING EDITOR ALAN GOLNICK Most Significant Research SENIOR ASSOCIATE EDITOR LISA STEUER of the year” is the theme SENIOR WRITER RON HARRIS for Fat Attack (page 72), ASSOCIATE ART DIRECTOR STEPHEN KOLBASUK Nutrition Performance SENIOR FEATURES EDITOR DAN SOLOMON (page 76), Supplement Performance (page 80), MEDIA ASSOCIATES SHAWN RAY BOB CICHERILLO Muscle Growth Update (page 84), The M.A.X. SENIOR SCIENCE EDITOR MICHAEL J. RUDOLPH, PH.D. Muscle Plan (page 88), CONTRIBUTING EDITORS THOMAS FAHEY, ED.D. Testosterone (page 130) DANIEL GWARTNEY, M.D. and Bodybuilding Science VICTOR R. PRISK, M.D. (page 134). Check out CONTRIBUTING the best research from PHOTOGRAPHERS JASON BREEZE IAN SPANIER 2015 from the best in the MICHAEL NEVEUX business. PER BERNAL IFBB Bikini Pro Michelle JIMMY CARUSO Lewin has become one DAN RAY of the biggest stars of the EDITOR-IN-CHIEF ADINA ZANOLLI fitness industry, with a www.musculardevelopment.com mind-blowing social media DIGITAL CREATIVE DIRECTOR/ CHRIS HOBRECKER following that includes DESIGN CONSULTANT over 6 million Facebook CONTRIBUTING JORDAN BLECHMAN likes. The internationally VIDEOGRAPHERS NICK DEL TORO, ADAM SILVER renowned fitness model ILLUSTRATOR BILL HAMILTON and icon has gone from being the girl next door ADVERTISING in Venezuela to Miss ADVERTISING DIRECTOR ANGELA T. FRIZALONE Worldwide: recognized (239) 495-6899 around the globe for her DIRECTOR OF NEW TODD HUGHES stunning physical charms BUSINESS DEVELOPMENT 416-346-3456 and extremely down-to- CORPORATE OFFICE 800-653-1151 earth personality. See lots 631-751-9696 more of Michelle in this CIRCULATION CONSULTANTS IRWIN BILLMAN month’s Major Distraction RALPH PERICELLI on page 124. TO ORDER A SUBSCRIPTION: 1-800-653-1151 The rest of the book CUSTOMER SERVICE & (631) 751-9696 is packed to the binder SUBSCRIPTION INQUIRIES 1-800-653-1151 as usual— making MD your one-stop, most Advanced Research Media, Inc. reserves the right to authoritative source for reject any advertising at its discretion. optimizing muscular Advertisements meet legislation within country of origin. development with the MUSCULAR DEVELOPMENT (ISSN 0047-8415) is published monthly by Advanced Research Media, 21 Bennetts Road, Suite 101, Setauket, NY latest cutting-edge 11733. Copyright© 2010 by Advanced Research Media. All rights re- research on training, served. Copyright under the Universal Copyright Convention and the International Copyright Convention. Copyright reserved under the nutrition, fat loss, Pan Am Copyright. Rate: $49.97 per year (USA); $79.97 per two years performance-enhancing (USA); foreign: $79.97 per year. Nothing appearing in MUSCULAR drugs, muscle growth and DEVELOPMENT may be reprinted, either wholly or in part, without the written consent of the publisher. Send editorial submissions to: bodybuilding science— MUSCULAR DEVELOPMENT, 21 Bennetts Road, Suite 101, Setauket, and exclusive information NY 11733. Stamped, self-addressed envelope must accompany all submissions, and no responsibility can be assumed for unsolicited from the industry experts, submissions. All letters, photos, manuscripts, etc. sent to MUSCULAR insiders and bodybuilding DEVELOPMENT will be considered as intended for publication, legends who make it all and MUSCULAR DEVELOPMENT reserves the right to edit and/ or comment. Periodical postage paid at Setauket, N.Y. 11733, and at happen. See you next Glasgow, KY 42141. Postmaster: Send address changes to MUSCULAR month! DEVELOPMENT, 21 Bennetts Road, Suite 101, Setauket, NY 11733-9704. Advertising Office Phone: (239) 495-6899. PRINTED IN USA January 2016 musculardevelopment.com MD 13 VOL.53, NUMBER 1, JANUARY 2016 CONTENTS ft 001.166 MD’S U LTIMATE 2016 MASS PROGRAM Your Complete Training and Diet Guide! By Ron Harris I GGESTBI BODYBUILDING STORIES OF 2015 120 By Dan Solomon 96 FREE POSTER! SPONSORED BY DEXTER JACKSON: 90 THE AGELESS WONDER! Exclusive Interview by Ron Harris 124 MAJOR DISTRACTION: MICHELLE LEWIN Internationally Renowned Fitness Model and Icon 126 Photography by Per Bernal 16 MD musculardevelopment.com January 2016 110 JOSEJOSE RAYRAYMOND’S TOP 10 ARM EXERCISES Building Massive Bi’s and Tri’s With The Boston Mass By Ron Harris JOSE RAYMOND’S TOP 10 ARM EXERCISES Building Massive Bi’s and Tri’s With The Boston departments HEALTH & PERFORMANCE THE WEIGHT ROOM 60 RESEARCH: HEALTH & 25 MD PEOPLE PERFORMANCE By Steve Blechman & 30 HOW I SEE IT! Thomas Fahey, Ed.D. By Kevin Levrone, Shawn Ray and Dorian Yates 68 RESEARCH: SEX By Steve Blechman & Thomas Fahey, Ed.D. 34 TRUE BRIT By Peter McGough 84 MUSCLE GROWTH UPDATE The 37 BODYBUILDING MECCA Year in Review: Highlighting the Most By Bev Francis and Steve Weinberger NUTRITION & Signifi cant Research of 2015 By Michael J. 38 THE VOICE By Dan Solomon PERFORMANCE Rudolph, Ph.D. 50 RESEARCH: TRAINING 39 CHICK CHAT By Bob Cicherillo 134 BODYBUILDING SCIENCE By Steve Blechman & Thomas Fahey, Ed.D. The Year in Review: Highlighting the 42 DLB By Dana Linn Bailey NEW! 58 RESEARCH: NUTRITION Most Signifi cant Research of 2015 46 GLOBAL BODYBUILDING UPDATE By Steve Blechman & Thomas Fahey, Ed.D. By Michael J. Rudolph, Ph.D. By Adina Zanolli 64 RESEARCH: SUPPLEMENTS 48 MUSCULARDEVELOPMENT.COM By Steve Blechman & Thomas Fahey, Ed.D. By Adina Zanolli 76 NUTRITION PERFORMANCE The Year in Review: Highlighting the Most Signifi cant TRAINING Research of 2015 By Michael J.
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  • Joe Weiders Ultimate Bodybuilding Free

    Joe Weiders Ultimate Bodybuilding Free

    FREE JOE WEIDERS ULTIMATE BODYBUILDING PDF Joe Weider,Bill Reynolds | 528 pages | 18 Mar 2009 | CONTEMPORARY BOOKS INC | 9780809247158 | English | Chicago, IL, United States Joe Weider's Ultimate Bodybuilding by Joe Weider, Bill Reynolds, Paperback | Barnes & Noble® The founders of the modern fitness Joe Weiders Ultimate Bodybuilding draw on the training secrets of the pros to reveal the Weider Triangle Method, a program to promote peak performance through nutrition, skill training, and variable weight training. Olympia "I almost wish I had the only available copy of "Sliced," because it would give me a definite edge on my competitors at the next Ms. Olympia competition! Olympia, In a sport where nutrition represents 50 percent of the formula for success, rising to 90 percent during those crucial weeks just prior to competition, bodybuilders--from beginners to seasoned professionals--look to the latest nutrition strategies to gain the winning edge. Bill Reynolds, bestselling author and editor in chief of Joe Weider's "Flex" magazine, has teamed up with Negrita Jayde, former Canadian Overall National Champion, to give readers detailed and authoritative guidelines on nutrition for bodybuilders. Topics include the role of nutrition in hyping the immune system and improving between-workouts recovery, the seven degrees of muscularity from basic off-season shape to super-ripped, tips for increasing the basal metabolic rate and thus burning off excess supplements. In addition to more than recipes and a variety of meal plans, this book offers Jayde's personal nutrition-training program for attaining peak muscularity. Now that drug testing is standard in competition, bodybuilders will particularly value the chapter on ergogenics--achieving an anabolic effect naturally--all in all making "Sliced" Joe Weiders Ultimate Bodybuilding in every detail.