30 Big Lies of Bodybuilding

Lie 1: You can get as big as a pro bodybuilder without taking steroids; it just takes longer.

Despite what so many magazines say, all professional bodybuilders use either steroids or steroids in combination with other growth-enhancing drugs. Without manipulating hormones, it just isn’t possible to get that degree of muscularity, the paper-thin skin and the continuing ability to pack on mass, despite sometimes having poor workout habits and relative ignorance of the principles of mass building. Certain supplement distributors, in order to sell their products, would have you believe otherwise.

Still, that’s no reason to give up the gym. By using state-of-the-art training principles, eating a nutrient-rich diet and getting enough rest, almost everyone can bring about incredible physique changes. While the competition circuit may not be in your future, building a physique that gains you respect is certainly achievable, as are self-respect and robust health.

Lie 2: In order to get really big, you have to eat a superhigh-calorie diet.

True, you’ll get really big if you eat a superhigh-calorie diet, but you’ll look like the Michelin Man’s fraternal twin. If you want to get big with lean tissue, however, superhigh-calorie diets are probably not for you unless you’re one of the happy few who have metabolic rates so fast, you can burn off those calories instead of depositing them as fat. Unfortunately, studies show that, in most people, about 65 percent of new tissue gains brought about by high-calorie diets consist of fat.

Of the remaining 35 percent, approximately 15 percent consists of increased intracellular fluid, leaving a very modest percentage attributable to increased lean muscle.

According to Scott Connelly, M.D., creator of Met-Rx, only 20 to 25 percent of increased muscle growth stems from increased protein synthesis. The rest of it is directly attributable to proliferation of the satellite cells in the membrane of muscle tissue, and dietary energy—a.k.a. calories—is not a key factor in the differentiation of those cells into new muscle cells, a.k.a. myofibers.

Of all factors determining muscle growth, prevention of protein breakdown seems to be the most relevant, but adding fat through constant overfeeding can actually increase muscle breakdown. Furthermore, additional fat can radically alter the hormone balances that control protein breakdown in muscle. For example, insulin balance, which partially controls protein breakdown, is impaired by consistent overfeeding. So much for the eat-big-to-get-big philosophy.

Stay away from superhigh-calorie diets unless you’re a genetic freak or you’re woefully lean and don’t mind putting on fat—or you’re using pharmaceutical “supplements.” And even then…more about that later.

Lie 3: If you eat a lowfat diet, it doesn’t matter how many calories you take in—you won’t gain any fat.

The bottom line is, if you exceed your energy requirements, you’ll gradually get fatter and fatter. It’s true that eating a diet rich in fat packs on the pounds for a variety of reasons, the most significant being that a gram of fat has nine calories as opposed to the four calories per gram that carbohydrate and protein carry.

Fat is also metabolized differently in the body. It takes fewer calories to assimilate the energy in the fat you eat than it does to assimilate an equal amount of carb. Consequently, more fat calories get stored than carbohydrate calories. Gross intake of carbohydrates, as aided by many of the weight-gain powders, will make you fat very quickly, however.

Lie 4: The more you work out, the more you’ll grow.

No, no no! That’s one of the most damaging myths that ever reared their ugly heads. Ninety-five percent of the pros will tell you that the biggest bodybuilding mistake they ever made was to overtrain—and that it happened even when they were taking steroids. Imagine how easy it is for a natural athlete to overtrain. When you work your muscles too often for them to heal, the result is zero growth and perhaps even loss. Working out every day, if you’re truly using the proper amount of intensity, will lead to gross overtraining. A bodypart worked properly—i.e., worked to complete muscular failure, with as many muscle fibers as physiologically possible recruited—can take five to 10 days to heal.

Even working a different bodypart in the next few days might constitute overtraining. For example, if you truly work your quads to absolute fiber-tearing failure, doing a power workout the next day using heavy bench presses or deadlifts will in all probability inhibit gains. After a serious leg workout your whole system mobilizes to heal and recover from the blow you’ve dealt it. How, then, can you expect your body to heal from an equally brutal workout the next day? You can’t, at least not without using some drugs to help deal with the catabolic processes going on in your body—and even they aren’t usually enough.

Learn to accept rest as a valuable part of your workout. You should probably spend as many days out of the gym as you do in it.

Lie 5: The longer you work out, the better.

It just isn’t necessary to do 20 to 30 sets for a bodypart, or even 10, as many so-called experts would have you believe. In fact, research has shown that it’s possible to completely fatigue a muscle in one set, provided that the set taxes the muscle completely. You need to engage as many muscle fibers as possible and take them to the point of ischemic rigor. That is, rather than contract and relax, the muscle fibers freeze up—a microscopic version of rigor mortis. Any further contraction causes microscopic tearing. Muscle growth is just one adaptation to that kind of stress and naturally the kind most bodybuilders are interested in.

That kind of intensity can usually be achieved if you do drop or breakdown sets—you rep out, lower the weight, rep out, lower the weight and continue the pattern until either you can’t do another rep or you’ve run out of weights. Or you could do your maximum number of reps on a particular exercise and then—through will, tenacity and short rest periods—complete 10 more reps. You get the short rest periods by locking out the weight-bearing joint in question without putting the weight down. In other words, you completely surpass your normal pain and energy thresholds. If you can truly work your muscle to that point, another set isn’t going to give you much, if any, benefit. The exception would be the bodyparts that are so big, they have distinct areas, like the upper, middle and lower back. The chest, which has distinct upper and middle parts with different insertion points for each, would fall into that category.

Lie 6: You don’t have to be strong to be big.

Even people who have the same amount of muscle mass vary enormously in strength. It may have something to do with the ratio of fast- to slow-twitch muscle fibers or with the efficiency of nerve pathways—even limb length and muscle torque. Nevertheless, anybody who wants to get bigger muscles has to lift heavier weight, and you, not the guy next door who’s got the same muscle mass as you, have to become stronger than you were.

Increasing muscle strength in the natural athlete, except in a very few, rare instances, requires that the tension applied to muscle fibers be high. If the tension is light, maximal growth just won’t occur.

Lie 7: The training programs that work best for pro bodybuilders are best for everyone.

You see it happen every day in gyms across the country. A bodybuilding tyro walks up to a guy who looks like he escaped from Jurassic Park and asks him how he trains. Truth is, the biggest guy in the gym probably got that way either from taking a tremendous stack of drugs or by being genetically predisposed to getting big. Follow a horse home, and you’ll find horse parents.

The best bodybuilder in your gym is the guy who’s made the most progress and done the most to his physique using natural techniques. He may still be a pencil neck, but he may have put on 40 pounds of lean body mass to get where he is, and that took some know-how. He probably doesn’t overtrain, keeps his sets to a minimum and uses great form and concentration on the eccentric, or negative, portion of each rep.

Many pros spend hours and hours doing innumerable sets—so many it would far surpass the average person’s recuperative capacity. If average people followed the routines of average pro bodybuilders, they’d start to whittle down what muscle mass they do have or, at best, make only a tiny bit of progress after a couple of years.

Lie 8: You can’t build muscle on a submaintenance-calorie diet.

It may be a little harder, and it may require a little bit more know-how and conscientious effort, but it can be done. Changes in the lean-to-fat ratio are regulated by components of the nervous system that work in synergy with endocrine hormones. It’s called nutrient partitioning.

Certain beta-agonist drugs, like clenbuterol, for example, increase the weight of cattle by more than 30 percent while simultaneously diminishing bodyfat and without requiring more or better feed. Growth hormone, certain estrogens, cortisol, ephedrine and IGF-1 are examples of repartitioning agents. All increase oxygen consumption at the expense of fat storage, independent of energy intake.

Drugs aren’t the only way to do that. A significant component of the mechanism is genetic, but specific nutrients in specific amounts, combined with an effective training program, can markedly improve the lean-to-fat ratio of adult humans.

Lie 9: You can’t grow if you work each bodypart only once a week.

If you work out—and do it intensely—it can take five to 10 days for the muscles to heal. A study published in the May 1993 issue of the Journal of Physiology revealed that muscles can take weeks to recuperate from an intense workout. The subjects included men and women who worked their forearms to the max. All said they were sore two days after exercising; the soreness was gone by the seventh day, and the swelling was gone by the ninth day. After six weeks they’d gained back only half the strength they had before the original exercise!

You should take those results with a grain of salt when determining your own exercise frequency; by no means am I advocating that you wait two months between workouts. I’m just making the point that it takes muscles longer to heal than you might think. Especially for natural bodybuilders, waiting a week between bodypart workouts might be just what the doctor ordered for size and strength gains.

Lie 10: You can’t make gains if you train with weights only three days a week.

Although you probably can’t find a single steroid-assisted athlete who trains only three days a week, there’s absolutely no reason why a three-days-a-week routine couldn’t work for many natural athletes. As long as your routine attacks the whole body and you work to failure on each set, you might easily experience great gains on that sort of program.

Ignore those who say three-days-a-week bodybuilders are only recreational lifters. Think quality, not quantity. You need to pay even more attention to your diet, however, if you do train only three days a week, particularly if your job involves little or no physical activity and you spend your idle time eating.

Lie 11: You should rest only 45 seconds between sets.

That’s true if you’re trying to improve cardiovascular health or lose bodyfat. To build muscle, though, you need to allow enough time for the muscle to recuperate fully; that is, let the lactic-acid buildup in your muscles dissipate and your ATP levels regenerate. To make muscles grow, you have to lift the heaviest weight possible, thereby ensuring the maximum number of muscle fibers are recruited.

If the amount of weight you lift is limited by the amount of lactic acid left over from the previous set, you’re only testing your ability to battle the effects of lactic acid. It’s like trying to swim across a pool while wearing concrete overshoes.

When training heavy, take two to three minutes between your sets. Notice I said, “when training heavy.” Truth is, you can’t train heavy all the time. Periodization calls for cycling heavy workouts with less intense ones so your body won’t become overtrained.

Lie 12: You have to use fancy weightlifting equipment in order to make the best gains.

Futuristic-looking, complex machinery designed to give your muscles the “ultimate workout” is typically less effective than good old barbells and dumbbells. Using simple free weights on basic multijoint exercises—like squats, bench presses, shoulder presses and deadlifts—is still the most effective means of resistance exercise ever invented. Scientific research has shown that many exercise machines lack the eccentric component of an exercise that’s necessary to stimulate muscle growth.

Lie 13: Weight training makes you big; aerobic exercise cuts you up.

Manipulations in your diet are the main factor in getting cut up, and how you do it doesn’t matter. If your daily calorie expenditure exceeds your daily calorie intake on a consistent basis, you’ll lose fat and get more cut.

Aerobic exercise is generally meant to improve cardiovascular efficiency, and if you do it long enough, you’ll burn up calories and drop fat. Well, weightlifting can do the same thing, only better. Studies have shown that the body burns fat more efficiently if exercise is performed at a moderate pace for periods longer than 20 minutes. It generally takes that long for the glucose in the bloodstream to be “burned,” and once the glycogen reserves are used up, the body must metabolize fatty acids for energy. That equates to lost bodyfat.

In the long run, bodybuilding is more efficient than aerobics for burning calories. Let’s look at a set of hypothetical twins. One twin performs daily aerobics, and the other practices a bodybuilding program that results in increased lean body mass. The bodybuilding twin would ultimately be a more efficient fat burner than his aerobic brother.

Why? Adding lean body mass increases your metabolic requirements; muscle uses energy even while it’s not contracting. The aerobic twin might use more calories during the exercise itself, but the weightlifting twin would use more at rest—burn more fat just sitting there—leading to a higher net 24-hour expenditure.

Lie 14: You can completely reshape a muscle by doing isolation exercises.

You can’t limit growth to just one area of a muscle. Larry Scott, for whom the so-called biceps-peaking Scott curl was named, had tremendous biceps, but they didn’t have much in the way of peaks. The shape of your biceps—or for that matter, any muscle—is determined by your genetic makeup. When you work a muscle, any muscle, it works on the all-or-nothing principle, meaning that each muscle fiber recruited to do a lift—along the entire length of that muscle—is contracted fully.

Why would a certain number of them, like the ones in the middle of the biceps, suddenly start to grow differently or at a faster rate than their partners? If anything, the fibers that are closest to the insertion points are the most prone to mechanical stress, and you don’t see them getting any bigger than the rest of the muscle. If they did, everyone would have proportions like Popeye’s. Take a look at a picture of any young professional bodybuilder before he was developed enough to become a pro. He’ll have virtually the same structural lines as he does today. All that’s changed is that his muscles are now bigger. That’s true of any muscle.

Not so fast—you’re probably wondering about quads. Certainly when I do hack squats with my feet together, it tends to give my legs more sweep. So what gives? The quadriceps are made up of four different main muscles, and doing hacks with your feet together forces the vastus lateralis muscles on the outsides of the legs to work harder. That’s why they grow proportionately along their entire length and give the outer quads more sweep.

Lie 15: If you get a pump, you’re working the muscles adequately to ensure muscular hypertrophy, or if your muscles are burning, that means you’re promoting muscle growth.

A pump, whatever Arnold Schwarzenegger said about its resonance with great sex, is nothing more than the muscle’s becoming engorged with blood from capillary action. You can achieve it easily by curling a soup can 50 times. By no means does that equate to the muscular intensity needed for growth. The same is true of the coveted “burn” that Hollywood muscleheads advise the public to “go for.” A burn is simply an accumulation of lactic acid, a by-product of chemical respiration.

You can get a burn by pedaling a bicycle or simply extending your arm straight out and moving it in tiny circles. It doesn’t necessarily mean you’re promoting muscle growth. For hypertrophy to occur, you have to subject your muscles to high levels of tension, and high-tension levels are best induced by heavy weights.

Lie 16: If you do hundreds of situps a day, you’ll eventually achieve a narrow, washboard-type midsection.

There’s no such thing as spot-reduction. Doing thousands and thousands of situps will give you tight abdominal muscles, but they’ll do nothing to rid your midsection of fat. Thigh adductor and abductor movements give women’s thighs more firmness, but they won’t rid the area of cellulite. Nothing will rid the body of fat except a carefully orchestrated reduction in your daily energy stock, whether you burn more calories than you eat or deploy a nutrient-partitioning agent.

Lie 17: Training like a powerlifter—deadlifts, heavy squats, bench presses—will make your physique look blocky.

Blockiness, like baldness or a flat chest, is a genetic trait. If you were born blocky, then powerlifting will simply make you a bigger blocky person. The only way to offset a blocky appearance is to give special emphasis to the lats and the outer muscles of the thighs and follow a fat-reducing diet that keeps the midsection as narrow as possible. With those modifications, you’ll give your body the illusion of a more “aerodynamic” appearance. Besides, powerlifting exercises are excellent for bodybuilding.

Lie 18: High repetitions make your muscles harder and more cut up.

Although there’s some evidence that high repetitions induce some extra capillary intrusion into a muscle, they will do nothing to make the muscle harder or more cut up. A completely sedentary person who begins weightlifting, using either low reps or high reps, would experience a rapid increase in tonus, which is the degree of muscular contraction that the muscle maintains even when that muscle is relaxed. It would happen, however, regardless of rep range.

High repetitions would make a muscle more cut up only if, by doing a higher number of reps, you had your body as a whole in negative energy balance and were burning more calories than you were taking in. Heavy weights, lifted for five to eight reps per set, can build rock-hard muscles. You just have to get the fat off them to see how “hard” they are.

Lie 19: Instinctive training is the best way to promote gains.

If bodybuilders followed their instincts, they’d go home and pop open a beer. Instinctive training is a wonderful catchphrase, and it might even work for drug-assisted athletes. In them the very act of popping open a Bud would probably induce muscular growth. In a natural bodybuilder, however, the approach to long-term, consistent gains in muscle mass has to be a bit more scientific.

Research conducted by exercise physiologists recommends a systematic approach such as periodization, in which over a period of several weeks you lift ever-increasing preset percentages of a one-rep lift. That heavy period is cycled with a lighter training phase or phases. Ultimately, the percentages increase, the one-rep-maximum lifts increase, and lean body mass increases. There’s nothing instinctive about it.

Lie 20: Women need to train differently from men.

On a microscopic level there’s virtually no difference between male and female muscle tissue. Men and women have different levels of the same hormones, and that’s what’s responsible for the difference in the amount of muscle they can typically gain. There’s absolutely no reason men and women who have the same goals should train differently from each other.

For example, a woman might desire to develop her glutes a little more so she looks better in a pair of jeans. Conversely, a man might want to build his lats a little more so that he fits the cultural stereotype of virility.

Lie 21: Food supplements are just as effective as steroids, yet safer.

The only things as effective as steroids are other steroids. Despite the proclamations of some supplement distributors—usually in giant, 35-point type—no currently available supplement works like steroids. Nutrients and supplements can be extremely effective, however, especially if your diet is lacking in some critical component or you’re genetically predisposed to accepting that nutrient or supplement.

Biochemically, individuals vary enormously, and the interaction of genetics, coupled with our widely varying diets, makes it virtually impossible to gauge just what will work for one individual and what won’t. That’s why some supplements work better than others for some people, just as some people are genetically predisposed to accept steroids more readily than others.

Food supplements do have benefits that can’t be overlooked—they’re generally safe, and they won’t get you arrested. None of them builds muscle as fast or as well as steroids, though.

Lie 22: Professional bodybuilders represent the epitome of health and fitness.

The ultimate irony has to do with trying to get bodybuilding into the Olympics: While all athletes in other sport are presumably the healthiest they’ve ever been so that they can compete athletically and break records, bodybuilders are so weak on competition day that they’d have trouble fending off the attack of an enraged mouse. The weeks of constant dieting, workouts that continually tax the body almost beyond recovery and a constant influx of potentially harmful drugs and diuretics have brought most of them to total exhaustion.

Now think about the huge amounts of food some steroid-using bodybuilders eat. In places where there are reports of people routinely living to be 100, the only common denominator is that they all either undereat or eat just enough to meet their daily calorie requirements. Because they eat less food, they take in fewer harmful chemicals and fewer free radicals are formed in their bodies. The average professional bodybuilder probably eats at least four or five times what they eat.

As a result, bodybuilders often suffer from high cholesterol and high blood pressure. Plus, with all that extra mass, they force their heart to work that much harder, and it will probably stop beating years before it was designed to. On the other hand, weight training and consuming a nutrient-rich diet constitute a healthful program, as long as you don’t carry them to extremes.

 

Lie 23: Training with weights causes your muscles to get tight and hinders flexibility and, consequently, athletic performance.

This one goes all the way back to the 1930s. Companies that were selling isometric exercise programs by mail were trying to persuade people not to exercise with barbells and dumbbells, simply because it wasn’t practical to send weights through the mail. So they made up the muscle-bound lie.

If anything, when done properly—slowly and using a complete range of motion—weight training increases flexibility. Many athletes now engagwe in weight training to improve their performance in their chosen sport. Witness boxer Evander Holyfield or any number of track athletes, basketball players or gymnasts.

The lie might have been fueled by the feeling of tightness that accompanies an intense workout. If the workout is intense and a sufficient number of muscle fibers are recruited and microscopically damaged, then even the normal tonus is more than enough to cause a feeling of pain and tightness. The tightness is compounded by the tugging of the tendons on the muscles. Stretching would do much to alleviate that, however, and it’s a recommended part of any athletic pursuit.

Lie 24: Loading up on carbohydrate is an excellent way to enhance your athletic performance.

The traditional manner in which athletes carb up for an athletic competition involves first depleting the body’s stores of carbohydrate through exercise and diet, followed by rest and a high-carb intake. Studies have shown, however, that such preparation is unnecessary.

Athletes who eat a balanced, high-carbohydrate diet and are in reasonably good shape have plenty of carbohydrates to meet the demands of exercise that doesn’t exceed roughly one hour. Anyone who does exercise that lasts longer, like long-distance running or cycling, may benefit from carbing up. The ability of muscles to use fat as a source of energy rather than carbohydrates in endurance events may be even more important to performance at that level, however.

Lie 25: Eating foods high in sugar before training provides your body with extra energy to sustain workouts.

Simple sugars like sucrose don’t need to be broken down by the body’s enzymes to be used as energy the way complex carbohydrates do. That’s why they elicit a rapid release of insulin, the hormone that regulates blood sugar. Trouble is, the sudden, rapid influx of sugar into the system causes the body to release insulin in what must be considered a haphazard method, and the amount released is usually more than what’s needed to metabolize the sugar.

Consequently, your blood sugar often temporarily drops to a point that is lower than it was before you had the sugar, which might cause you to become more exhausted sooner than you normally would. Your body is then forced to dip into its glycogen reserves in order to correct the imbalance.

To ensure that you have enough energy to complete a workout, eat nutrient-rich foods with low-glycemic indices, which don’t spike but elicit a smooth, steady stream of sugar into the bloodstream—foods like barley, lentils or beans.

Lie 26: All anabolic steroids are extremely toxic and dangerous.

Here’s a good trivia question borrowed from Dan Duchaine’s Underground Steroid Handbook: If you lined up a bottle of Dianabol (a popular steroid), a bottle of Lasix (a diuretic used by heart patients and bodybuilders who want to cut up for a competition), a bottle of Valium, a bottle of aspirin and a bottle of Slow-K (a potassium supplement), which one, upon your eating 100 tablets, wouldn’t kill you? Well, most likely the Dianabol.

That isn’t an endorsement of steroids; it’s just an effective illustration of the steroid stigma: They’ll give you brain tumors as they did Lyle Alzado, they’ll cause your heart to enlarge and eventually give out, they’ll cause spontaneous decapitation and so on. Maybe some do, but all steroids are different. Some are more dangerous than others. Birth control pills are steroids. Testosterone patches have been used with great success to enhance the quality of life for elderly men. Some of the steroids that bodybuilders use are very mild, and the risk associated with them is virtually negligible.

Still, there are dangerous steroids, and that’s all the more reason that athletes who choose to use them need to be knowledgeable about them. Of course, the physical changes that steroids bring about might cause adverse psychological effects in the user, and that shouldn’t be ignored.

Lie 27: If you stop working out, your muscle will turn into fat.

That’s almost too preposterous to address. Muscle can no sooner turn to fat than gold can turn into lead. Muscle is made up of individual cells—living cells that undergo all kinds of complex metabolic processes. Fat cells are simply storage packets of lipids. The possibility of one changing into the other is akin to the football in your storage closet turning into your Uncle Sam.

If you stop working out, if you stop applying resistance to your muscles on a consistent basis, they’ll simply adapt to the new condition. In other words, they’ll shrink. If the degree of inactivity or immobilization is severe, the muscles will shrink faster than the surrounding skin, and you could experience a temporary loosening of skin, but that, too, would remedy itself with time.

Lie 28: Taking MCTs—medium-chain-triglyceride oils—will give you tons of energy but won’t make you fat.

MCTs first gained prominence for treating persons suffering from fat malabsorption, pancreatic deficiency and stomach or esophageal diseases. Researchers found that MCTs, because of their better solubility and motility, underwent a rapid hydrolysis by salivary, gastric and pancreatic enzymes. Consequently, they were able to reach the liver and provide energy much more quickly than long-chain triglycerides.

There was also some evidence that MCTs reduced lipid deposition in fat stores compared with that resulting from LCTs under identical intake conditions. That’s no reason to believe that putting them into your body in excess won’t result in increased bodyfat stores, however. MCTs, like all dietary oils, have nine calories per gram. Even though they’re metabolized differently, using too much of them will add inches to your waistline.

Lie 29: If everyone took the same amount of steroids, everyone would look like a professional bodybuilder.

One of the ironies of steroids is that some people are genetically gifted users. That means that they have a large number of receptor sites in the muscles with which a particular steroid can combine and exert its mass-building effects. The man or woman who won the last contest might very well be the most dedicated, knowledgeable bodybuilder—or have the most active steroid receptors in the room. On the other hand, some people might possess very few receptors for a particular steroid and so may experience very little growth on it.

Another factor that influences receptor affinity is age. The highest receptor affinity seems to occur in late adolescence. As they have greater uptake, younger users are often able to take lower dosages for longer periods of time and make better gains than older users. Indeed, two bodybuilders could take the same steroid stack and train and eat the same, and one could end up in the Olympia while the other might never win even a local contest. The difference in how people react to the drugs is decisive.

Lie 30: Someone with a well-built body must be knowledgeable about fitness and physique development.

Despite popular belief, just because a guy has 20-inch arms or 32-inch thighs does not automatically make him a bodybuilding expert. Unfortunately, in a society where looks count for so much, well-built lifters are often regarded as bodybuilding scientists. Yet many well-built athletes, even pro bodybuilders, have no idea how they got where they are. Many of them are very genetically gifted and embellish their genetic potential even further by using tons of bodybuilding drugs, so they actually succeed in spite of themselves. With few exceptions, elite bodybuilders are the last people in the world you want to turn to for bodybuilding advice if you’re genetically average like 98 percent of us. You’re more likely to find expert advice from someone who’s just like you.

 

Editor’s note: For more articles by Terry Banawich, visit www
.Bodybuilding.com.  IM