TRAINING-NUTRITION-LIFESTYLE OF HARDCORE

DRUG-TESTED BODYBUILDERS AND POWERLIFTERS

BE SURE TO CHECK
OUT OUR
CONTRIBUTORS,
CLICK
SPONSORS, AND
ADVERTISERS!
WHEREVER YOU SEE
AN AD, CLICK THE
CENTER AND CHECK
OUT WHAT THEY
HAVE TO OFFER!

For advertising information email us at info@mibolife-publishing.com

2 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM NUTRITION | TRAINING | LIFESTYLE
 GAINZ
Ben Yosef | Publisher / Editor-in-Chief
Bill Piche | Contributing Editor
Bill Smith & Lynn Carlson | Illustrators
Michael Brooks | Director of Photography

Natural Gainz Magazine is based in Jersey City, NJ.

Natural Gainz is brought to you by MiBoLife Publishing.
For additional information contact
info@mibolife-publishing.com

Natural Gainz is a monthly digital download magazine focusing on the

Training, Nutrition, and Lifestyle of HARDCORE, Drug-tested
Bodybuilders & Powerlifters

Natural Gainz is available by subscription and per issue.

Order at www.natural-gainz.com.

No liability is assumed for the information provided within Natural

Gainz or any products advertised within this publication. The opinions
expressed are those of the writers. The text on all pages of Natural
Gainz does not provide medical advice on exercise or diet. Specific
medical advice should be obtained from a licensed health-care
practitioner. Always check with your doctor before beginning any type
of exercise program or using any product mentioned or advertised
within Natural Gainz.

3 GAINZ FALL 2017 NUTRITION | TRAINING | LIFESTYLE

 40
10
49
23

17 34

4 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM NUTRITION | TRAINING | LIFESTYLE

CLICK

Justin Baker Cobe Mouton Nate Olsen Julian Brown Vincent Tinerino

Danniel Giraldo Richard Puou David Boutros Brian Lorenz

Karl Hall: Reigning Champ

Karl Hall
CLICK

PREJUDGING
9:00AM TO 12:00PM
FINALS
1:00PM TO 5:00PM

NOVICE | MASTERS | OPEN | PRO SATURDAY

●BODYBUILDING ●FIGURE
●ATHLETIC ●BIKINI ●SPORTS MODEL
●BEACH BODY ●FITNESS ANGELS TBH CENTER
●EVENING GOWN ●KIDS FITNESS
333 S. JENSEN
●INSPIRATION DEDICATION
HOUSTON, TX 77003

ENTRY FORMS // TICKETS // INFORMATION // MAGAZINES @ INTERNATIONAL-PHYSIQUE.COM

 Ben is the Founder and President
of MiBoLife Publishing (Natural
Magazine International, Natural
Gainz Magazine, Natural Bikini
Magazine, & Vigorous
Magazine). He is also a the
Founder and president of the IPL
(International Physique League)
and the UPCA (United Physique
Competitors Association). Ben is
a Lifetime Drug-free
Bodybuilder, and the creator of
the MD-7 Training System.
7 GAINZ FALL 2017
Bill is lifetime drug-free
Powerlifter. In 1989 he pulled an
over triple bodyweight deadlift
of 600lbs at 193lbs bodyweight
that ranked 49th in the nation in
the American Drug-Free
Powerlifting Association that
year. Bill created the Cyberpump
network (Cyberpump.com) in
1995, one of the oldest training
sites on the Internet. Bill has
written numerous articles for
various publications including
HARDGAINER, Powerlifting USA,
Monster Muscle, and various web
sites.
WWW.NATURAL-GAINZ.COM
Lynn and Bill have been a
writer/artist team since 1978. In
the late 90s they teamed up with
Bill Piche and PUMP was born.
It's been a wild ride through the
world of practical Bodybuilding
and goofy fads.
Michael is a creative and highly
accomplished Professional
Photographer. He has an
extensive background in
developing innovative, unique
and appealing images. A second
generation shooter, Michael
Brooks has a true passion for the
human form that transcends
fashion, fitness and commercial
genres. As the Director of
Photography for MiBoLife
Publishing and the International
Physique League, Michael Brooks
travels across the country
shooting top Physique Athletes.
Michael Brooks Photography is
based out of Madison, WI. and
available for bookings world-
wide. Check him out online at
michaelbrooksphotography.com
NUTRITION | TRAINING | LIFESTYLE
 THE GAINZ PLAN FALL 2017
WHAT A YEAR FOR THE INTERNATIONAL PHYSIQUE LEAGUE!

Wow! What can I say? Season #2. 14 contests, including our 1st international
shows in Tahiti, French Polynesia. IPL APEX II, with many more states and
countries represented than we had last year…
Just amazing. Huge THANK YOU to everyone who took part in our second
season. You all are what makes the IPL possible. As I write this, wrapping up on
2017 and gearing up for our third season, I just feel so incredibly proud of what
we have all accomplished. I have no doubt that season three will even be bigger
and better.
AND, as I write this, we have yet to choose a cover model for the next issue of
Natural Gainz… Hmmm, who will it be??? Stay tuned. And, see you all in the new
year!
ben yosef editor-in-chief

8 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM NUTRITION | TRAINING | LIFESTYLE

CLICK

Doré DeBartolo Brittany Warner

 Much of the reason
Women’s Athletic was so
awesome at the 2017 2nd
Annual IPL California
Championship on May 20th in
Rancho Cordova, CA was a
stand out superstar named
Heather Randall.
Heather was just spot on in
Age: 33 Age: 52 Cali. Apparently she really did her
Height: 5’4” Height: 5’6” homework. Everything about
Randall’s presentation just
popped. Randall basically nailed it
in this class and earned 160
points (out of a max of 180), the
second highest score of the entire
contest. Needless to say the IPL
Pro Card was all hers. With the
level of quality in IPL Pro
Women’s Athletic, Heather
Randall makes a wonderful
addition.
Ilana nailed it at the 2017 2nd
Annual IPL Arizona Championship
on May 28th in Mesa, AZ. Already
an IPL Figure Pro (Open &
Masters) Ilana had her 

10 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM JACKED! IPL WOMEN’S ATHLETIC PROS

 sights set on Pro status in yet
another division. Women’s
Athletic.
At fifty-one years young,
Lea brings a package to the
stage that can compete with
athletes decades younger. In
fact, she battled it out with
twenty-seven year old, Katie
Conway, who came in 2nd
place in the Open. Needing a
minimum point total of 168
for the Pro Card, Ilana Lea
earned 191 in Masters, and
203 in the Open. More than
enough points to earn her
way into the IPL’s elite group
of Women’s Athletic Pros.
BEN YOSEF: CONGRATS
ON YOUR SUCCESS! HOW
DOES IPL PRO STATUS
FEEL?
ILANA LEA: Thank you so
much! It feels great to be a
Pro in the IPL. It’s a
wonderful reward for the
years of hard work and
dedication. The IPL treats its
competitors so well. It really
feels like they care.
11 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM
HEATHER RANDALL: “MY PREP CALORIES
Earning my Pro Card feels WERE ROUGHLY THE
amazing. I truly did not
expect it! When I initially SAME AMOUNT I’M
agreed to compete in the EATING
May 2017 show, it was just
for fun. CURRENTLY,
BUT MY
PROTEIN WAS
YOSEF: HOW HIGH DO
YOUR OFF-SEASON
CALORIES GET, AND HOW REALLY
LOW DO YOUR PREP
CALORIES GET?
HIGH AND
MY CARBS
LEA: As to calories, because
I don’t fluctuate between
AND FATS
seasons, my calories are WERE LOW.”
always between 1,650 and
1,900.
RANDALL: Off-season, I can
eat as much as 2,100 calories
a day. I’m currently
consuming around 1,800 IPL PRO
calories most days of the HEATHER
week, with one day that is RANDALL
just above 2,000 calories. MICHAEL BROOKS
PHOTOGRAPHY
My prep calories were
roughly the same amount
I’m eating currently, but
my protein was really
high and my carbs and
fats were low.
JACKED! IPL WOMEN’S ATHLETIC PROS
 YOSEF: WHAT IS YOUR
STAGE WEIGHT AND OFF-
SEASON WEIGHT?
LEA: My weight is same all
year-round. Recently it’s
been between 129 and 132
pounds.
RANDALL: On stage day,
my weight was about 115,
pounds. Maybe a pound or
two less. I currently weigh
between 120 and 125,
depending on the day.
YOSEF: WHAT EXCITES YOU
ABOUT THE IPL WOMEN’S
ATHLETIC DIVISION?
LEA: The IPL Women’s
Athletic division excites me
because it allows the
competitors to display their
muscularity, while keeping
their femininity. I love the
look of a strong feminine
body!
RANDALL: The Athletic
division excites me because
it’s different from the Bikini
and Figure divisions.
12 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM
Everything from the poses, “IT ALLOWS THE
outfits, hair, and even COMPETITORS TO
makeup feels simpler. I was
stoked that I wouldn’t have DISPLAY THEIR
to wear high heels and a MUSCULARITY,
glitzy bikini. Anyone who
knows me knows I live in my WHILE KEEPING
gym clothes. So, wearing a THEIR
sports bra and booty shorts
is much more my style. FEMININITY.
I LOVE THE
YOSEF: YOU TWO ARE
PACKING AN IMPRESSIVE
LOOK OF A
AMOUNT OF MUSCLE. STRONG
HOW MUCH HAS
GENETICS IMPACTED
FEMININE
THIS? BODY!”
LEA: In my opinion, genetics
help. However, without hard
work and dedication, even
genetics won’t be enough.
Let’s put it this way… my
siblings don’t have the IPL PRO
physique I do. ILANA LEA
MICHAEL BROOKS
PHOTOGRAPHY
RANDALL: I’m
naturally petite. I’m
small boned and in
the past have not
had much
muscle
definition. Now, however, my
JACKED! IPL WOMEN’S ATHLETIC PROS
 training has been a huge part of
the GAINZ I’ve seen, especially
in the last three years.
YOSEF: WHAT IS YOUR
TRAINING LIKE?
LEA: Since my goal is to
compete at least till I’m 100, I
make sure not to over train or
get injured. I train about 8 hours
a week. My training is a
combination of weight training,
cardio and yoga.
RANDALL: I do CrossFit 5 to 6
days a week. When I was
training for stage, I asked my
coach, Patrick Laverty, if I should
change any part of my training.
He said, “Nope. You will be just
fine.” Midway through my 16
weeks, the gym I attended
closed. I joined a new one and
switched out 2 days of CrossFit
for an Olympic Weightlifting
class.
YOSEF: WHAT IS YOUR DIET
LIKE?
LEA: My diet is a NON rigid
healthy diet. I’ve kept my
13 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM
metabolism very healthy “HONESTLY, MY
throughout the years, so that TRAINING HASN’T
allows me to have lots of
flexibility in my diet. I eat a great CHANGED AT ALL.
balance of fats, proteins and IT’S MY DIET THAT
carbs (including starches). And, I
don’t deprive myself of ALLOWED
anything. ME TO
RANDALL: For stage, I ate lean SHRED SO
meats, egg whites, green WELL.”
veggies, sweet potatoes, brown
rice and oats. I used Herbalife
products to supplement. After
stage, I took a few months off
to replenish my stores. Now,
I’m tracking macros, sticking to
a macro plan and utilizing
nutrient timing, which I love!
YOSEF: YOU TWO ARE ALSO
COMING IN REALLY LEAN. IPL PRO
WHAT ARE YOU DOING TO HEATHER
GET YOUR CONDITIONING TO RANDALL
THIS LEVEL? MICHAEL BROOKS
PHOTOGRAPHY
LEA: I think I come in lean due
to the fact that I don’t fluctuate
in weight during the off and
on season. Years back I used
to fluctuate 8 pounds and I
didn’t like it, so I don’t do
that anymore.
JACKED! IPL WOMEN’S ATHLETIC PROS
RANDALL: Honestly, my training hasn’t
changed at all. It’s my diet that allowed me
to shred so well.
YOSEF: WHAT TIPS CAN YOUR OFFER
TO COMPETITORS WHO ARE LOOKING
TO MAKE GAINZ, AS WELL AS TO
THOSE WHO ARE INTERESTED IN THE
IPL WOMEN’S ATHLETIC DIVISION?
LEA: Step out of the mentally of on and
off-seasons and figure out how to keep
yourself conditioned and lean all year-
round. And, do it by constantly
replenishing your body, instead of
depleting it. How exactly? Well, everyone is
different in this way, so it’s hard for me to
give specifics.
Work out and train with a long future in
mind. Don’t drive your body into the
ground. You only have one body, and you
want it to function for a long long time.
Build muscle through hard work and with
lots and lots of recovery time. don’t over
train. Workout smart and listen to your
body!
RANDALL: In the off-season, eat to fuel
your body, whatever that looks like for
you. If needed, find a reputable nutrition
coach to help you figure out your macros.
Make it a priority to move daily, whether
it’s hitting the gym or just going for a hike.
MICHAEL BROOKS
14 GAINZ FALL 2017
“BUILDING MUSCLE WILL MAKE YOU MORE
CONFIDENT WITH YOUR OWN BODY.“
Lift weights and, for the women, don’t
be afraid of becoming bulky. The majority
of women won’t bulk up like guys do.
Building muscle will make you more
confident with your own body. Take
mandatory rest days to allow recovery and
to repair tired muscles.
YOSEF: WHEN CAN WE EXPECT YOU
BACK ON THE IPL STAGE?
LEA: I plan to be back to stage as soon as
possible. Hopefully by the spring, if not
sooner.
RANDALL: I may possibly be back for the
Fall 2018 show in Sacramento. I’ve got time
to decide.
YOSEF: ANYTHING ELSE YOU WOULD
LIKE TO ADD?
LEA: Thank you again for giving me the
opportunity to be featured and compete in
this great organization! Go IPL!
RANDALL: It’s such an honor to be able to
share a bit about my experience prepping
IPL PRO
and competing. Thank you for this
HEATHER
opportunity! GAINZ
RANDALL
PHOTOGRAPHY JACKED! IPL WOMEN’S ATHLETIC PROS
CLICK

Yady Alisha Coretta Christy Doré Betty Kaylin

Cedeno Gray Ward Byxbee DeBartolo Guerrero Payne

Vanessa Mary
Campos Julia Ilana Alison Melanie Misti Frauka Nina Onyango
Hubbard Lea Satran Giroux Sowell Kozar Olsen

Tabatha Sheri Yady Alison Tunde

Barbarisi Bomhoff Cedeno Satran Milstein

Ilana Nancy Misti Julia

Lea Hays Sowell Hubbard
CLICK

MARCH 31 @ GRAHAM THEATER

45955 THOMAS ROAD
CHILLIWACK, BRITISH COLUMBIA
V2R OB5
PREJUDGING 11:00AM TO 2:00PM | FINALS 3:30PM TO 7:30PM

NOVICE | MASTERS | OPEN

●BODYBUILDING ●FIGURE
●ATHLETIC ●BIKINI ●SPORTS MODEL
●BEACH BODY ●FITNESS ANGELS
●EVENING GOWN ●KIDS FITNESS
●INSPIRATION DEDICATION

ENTRY FORMS // TICKETS // INFORMATION // MAGAZINES @ INTERNATIONAL-PHYSIQUE.COM

 IPL PRO
JULIA HUBBARD

Weak or 'lagging' muscles are a common

problem for many bodybuilders and frequent
exercisers. Many people have areas on their
body they feel do not show the same rate of
muscle growth, even though they work at them
just as hard.

There can be many reasons why certain muscles do

not make the same gains as others. Some believe the
problem is not physical, but rather neural, and that it
can be overcome by a 'mind over matter' approach. The
truth is a little more complicated than that.
The biggest limiting factor is always going to be
your genetics; however hard or often you train, your
muscles are never going to get any bigger than your
genetic makeup allows for. However, there are things
you can do at every stage of your workout to help
those stubborn muscles grow as much as possible.


17 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM BREAK FREE OF YOUR LIFTING PLATEAU!

 “START BY SITTING DOWN AND HAVING AN
HONEST LOOK AT YOUR STRENGTHS AND
WEAKNESSES.”
This is where a technique called specialization comes
in, targeting specific muscles and introducing new
exercises to stress your muscles in a variety of ways,
leading to increased muscle growth.
Start by sitting down and having an honest look at your
strengths and weaknesses. Consider hiring a personal trainer
for at least a few sessions. They will easily be able to help
you identify weaker areas and set out a plan to overcome
them. If that isn't an option for you, try examining your body
closely in a mirror.
Do your research, and don't forget the basics! Too many
people train year after year, failing to reach their true
hypertrophic potential because of fundamental flaws in their
programme, such as not using enough weight, or incorrect
nutrition.
Once you have identified any problem areas, make sure
you prioritize them during your workout. Work them first
every time while your concentration is at its highest and
your body is fresh. Slight variations in your workout can also
make a huge difference by hitting the muscle from a
different angle - try varying your stance, grip, intensity, and
rest periods, which can all help stimulate muscle growth.
Train the stubborn muscle group twice a week - once
IPL PRO CHAMPION with a full workout and one at half strength. It is vital that
JULIA HUBBARD you take at least 2 rest days between training weak muscle
MICHAEL BROOKS groups to allow adequate time for them to repair and grow.
PHOTOGRAPHY

18 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM BREAK FREE OF YOUR LIFTING PLATEAU!

IPL PRO CHAMPION
JULIA HUBBARD
“TRAIN THE STUBBORN MUSCLE TO FAILURE.
MICHAEL BROOKS
PHOTOGRAPHY
THIS SIMPLY MEANS YOU CANNOT COMPLETE
ANOTHER REP USING THE CORRECT FORM.”
On the days that you are due to train a lagging muscle
increase your carbohydrate intake, ideally by 25-50 grams in
your pre and post-workout meal. These extra nutrients will not
only help you train harder, they will also aid in your recovery.
A common problem you may find with a lagging muscle is
that stronger muscles around it overcompensate for the
weakness, further exacerbating the problem. So, although it may
sound strange, instead of hammering a weak muscle with more
weights/reps every chance you get, you may need to actually do
less of a certain exercise which is contributing to the problem.
Instead of always considering which factors to strengthen a weak
area, instead consider what exercises you could take away to
give the muscle the best possible chance to increase in size.
Training with a partner can be effective when training to bring
up a lagging muscle -- they can 'spot' you, meaning you are able
to lift heavier weights with more confidence, and also provide a
boost with verbal stimulation and motivation.
Train the stubborn muscle to failure. This simply means you
cannot complete another rep using the correct form. Many
bodybuilders choose to train this way, pushing each set until
they cannot complete any more -- the reason for this is the
intensity that is created. The key to training to failure is to always
use the correct form -- the risks of injury this way are minimal,
while the gains you make are maximized; your muscles will
respond incredibly well, increasing in size and strength. You need
to push yourself until it is simply not possible to complete
another rep in strict for m -- if you aren't doing this, you will
never see the best possible results.

19 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM BREAK FREE OF YOUR LIFTING PLATEAU!

 IPL PRO CHAMPION “THE MOST IMPORTANT TIP TO REMEMBER
JULIA HUBBARD
MICHAEL BROOKS WHEN DEALING WITH A LAGGING MUSCLE
PHOTOGRAPHY
IS TO STAY PATIENT!”
However, this means listening to your body and knowing
when to stop. Training to failure means pushing your body
to its personal limit and then resting. Then, once you have
completed your rest time (usually between 2-6 minutes),
your body will then be ready to complete the sets to failure
again.
Stay focused throughout your workout. Use the
mind/muscle connection to your advantage. You need to
visualize the muscle in your mind and concentrate as much
as you can on the execution and the form of your
movement. Ensure you are just as mentally focused at the
end of your workout, as you are at the beginning.
Your body repairs and grows when you sleep. So, it's a
really good idea to get some extra sleep the night before
and after you train a weak muscle group. This gives your
body more time to heal, leading to more efficient muscle
growth.

Hopefully the tips contained within this article will have

helped you to identify any weak areas on your body and
given you some ideas of how to overcome them.
Remember, everyone is different and you may need to
experiment with different ways of doing things to find the
methods that work for you. The most important tip to
remember when dealing with a lagging muscle is to stay
patient! The best progress in bodybuilding is always
measured in months and years, not weeks. GAINZ

20 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM BREAK FREE OF YOUR LIFTING PLATEAU!

CLICK

Elli Beth Tawnya Ana Naia Karen Tawnya Ivonne

Sigala Cote Cline La Belle Day Basler Cline Grecco

Amber Aurore Katie Annie Tiffany Rebecca Laura Tasha Dawn

Daniell Cottet Jeffers Minkler Mickalson Unruh Baumann Hunter Davis

Debbie Melanie Sunni Dana Ivonne Tunde Johanna Naia Nikki

Leedy Bassi Ewing Helgeson Grecco Milstein Paco Day Smith

Charlotte Monica Lylian Beatrice Priscillia Victoria Renee Tunde Allison

Svensson Corona Muttakyawa Igeria Cancian Guthrie Reese Milstein Troxell

Brianna Christian Mary Veronika Kristen Andressa Caroline Alison Sunny

Jeans DeAngelis Pagano Antolini Perez Chappelle Tsutakawa Satran Miller

Heimana Christina Shelbi Ashley Sunny Jenny Karen Regina Charmaine Dawn
Mairoto Kydinova Ray Quakenbush Miller Langomazino Demarco Bailey Bruington Davis
CLICK

APRIL 14 @ COVINA CENTER FOR THE PERFORMING ARTS

104 NORTH CITRUS AVENUE | COVINA, CA
PREJUDGING 11:00AM TO 2:00PM FINALS 3:00PM TO 6:00PM

NOVICE | MASTERS | OPEN

●BODYBUILDING ●FIGURE ●ATHLETIC ●BIKINI
●SPORTS MODEL ●BEACH BODY
●FITNESS ANGELS ●EVENING GOWN
●KIDS FITNESS ●INSPIRATION DEDICATION

ENTRY FORMS // TICKETS // INFORMATION // MAGAZINES @ INTERNATIONAL-PHYSIQUE.COM

At 47 years young (and a mother of five) Sunny
Miller decided to enter the world of Physique
Competition. In 2017 she would step on stage for the
very first time, choosing the 2017 2nd Annual IPL
California Championship on May 20th in Rancho
Cordova, CA.
Miller was one of the most prolific athletes to hit the
IPL Cali stage. She presented one of the most impressive
physiques of the show with full, round, muscularity. Good
conditioning, and a style of presentation that was an
inspiring blend of elegant maturity and timeless
youthfulness.
In Cali, the Evening Gown division was STACKED.
Included were Novice, Masters 50+, Masters 40+, and
Open. And in Cali, one woman OWNED this division.
Sunny Miller. After Winning her IPL PRO CARD in 

23 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM EVENING GOWN GAINZ

 Bikini Masters, and Open, Sunny BEN YOSEF: Congrats on all of
Miller reemerged in Evening your success on the IPL Evening
Gown. An overflow of adjectives Gown stage! You are really
can be used to describe what bringing the heat it that division!
Sunny presented on the Evening [laughs] How are you feeling
Gown stage in California. Elegant… about all this?
Regal… Stunning… Radiant… to list
a few.
From her choice of gown (a
“…THERE COMES A TIME TO
double-slitted black number which BRING IT, IF YOU’RE GONNA
received perfect 10’s across the
judging panel) to her amazing
BRING IT. [LAUGHS]”
physique, to her superb posing
SUNNY MILLER: [laughs] Well,
and presentation, Sunny Miller
there comes a time to bring it, if
brought the IPL Evening Gown
you’re gonna bring it. [laughs] The
division to new heights. Needless
Evening Gown division allows us
to say, Miller clenched 1st place in
to really sprinkle some of our own
Masters 40+ and IPL MASTERS
flavors (I.e., physique, classy, sexy,
PRO CARD, and Open 1st place
sultry, style of gown and with a
and IPL OPEN PRO CARD.
smile). It can also be that, “This Is
Shout out to Elly Niezen, who
My Fight Song” redemption
was the best we have seen her on
revamp woman, empowered life
the IPL stage, and who also
moment. I like that IPL offers this
presented a fantastic look, which
category.
earned her 1st place in Evening
Gown Masters 50+. This win
BEN: Nice! Well said. You splashed
landed her in the Masters Overall,
onto the IPL stage for the first
where she then presented quite a
time at the California
challenge to Sunny. But in the end,
Championship back in May. You
it was Miller for the Overall title.
were very impressive in the Bikini

24 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM EVENING GOWN GAINZ

 division earlier in the day where
you won your IPL Pro Cards in
Open and Masters. Congrats
again, by the way!
But when you came out in that
black Gown for the Evening Gown
division, the audience’s collective
jaw dropped. Did you know you
would have that kind of impact?

“ALL I KNEW WAS THAT I

WANTED TO GET THE
ATTENTION OF THE JUDGES.
[LAUGHS] I’M GLAD THAT
DRESS FOUND ME.”
[LAUGHS]
SUNNY: Thank you very much, Sir.
I had absolutely zero concept of
what was about to happen or how
the reaction of the audience was
going to be. All I knew was that I
wanted to get the attention of the
judges. [laughs] I’m glad that
dress found me. [laughs]

BEN: You are a Pro in both Bikini

and Evening Gown. Is there

25 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM EVENING GOWN GAINZ

 anything you do differently with
regards to training for each?
“I’VE HAD STRONG LEGS,
QUADS, SINCE HIGH SCHOOL
AND COLLEGE VOLLEYBALL
DAYS.”
SUNNY: Yes, I believe I may
incorporate more exercises that help to
elongate and promote lean muscle
(yoga, Pilates, Barre). Then my weight
training is always 5 days a week. That’s
just life. And 2-3 times a week I may do
the classes.
My fitness goals have always been
to stay strong, lean and fast, to be fit
and flexible whether in a dress or a
bikini. Tadahhhhh
BEN: So, let's talk quads! [laughs] The
way your quads were poppin'... we were
all just like "whuttttt????" In a good
way [laughs] What is your leg training
like?
SUNNY: I’ve had strong legs, QUADS,
since high school and college volleyball
days. My training days stuck with me
26 GAINZ FALL 2017 WWW.NATURAL-GAINZ.COM
throughout my gym life and adult
years. I love doing lower body training.
I will do Legs/Glutes Monday and
Friday (3 circuits of 3;3-4 sets; 10-20
reps). On the days between, I will
always add lighter stationary moves
like Wall Sits, Skaters, Squat Pulses,
Lying Down Hamstring Curls etc.
But I incorporate moves that help
keep my legs strong, long, lean
looking, and not bulked up. I’m 5’5”, so
I need the optical illusion type of
training. [laughs]
BEN: That makes for a really good
Segway. In the Evening Gown division,
competitors are not penalized for
"muscle.” The International Physique
League is just that… a physique-
focused league. So, physique
development is a good thing, in all
divisions.
But, in the Evening Gown division,
presentation is huge. Probably more so
than in other divisions. In Evening
Gown, competitors must present their
physiques in an elegant, feminine, way.
You clearly have this mastered. What
would you say are keys to packing a
muscular physique, yet maintaining the
aforementioned level of presentation?
EVENING GOWN GAINZ

“THE WAY WE SIT, STAND AND
WALK CAN MAKE OR BREAK A
GRAND ENTRANCE OR
INTRODUCTION.”
SUNNY: Great question. Sexy is a space
inside ones mind, first. It’s a character
that comes to life when the right time
comes. I think for me personally, as a
woman who loves weight training and
has been doing it for over 20yrs, through
my 4 pregnancies and during a time
when it wasn’t so popular for girls and
iron to mix because we’d get bulky like
guys... that’s when I decided I’d heard
enough and I wanted to show other
women that being strong and sexy at
the same time was the ACTUAL RESULT
of training with weights.
Another physical aspect that I feel
contributes to keeping a balance
between strong and sexy is a confident
POSTURE. The way we sit, stand and
walk can make or break a grand
entrance or Introduction. My
grandmother passed this year at 101
years of age. She was a professional
stage dancer (like Fred Astaire and
Ginger Rodgers). She taught me to sit up
27 GAINZ FALL 2017
and stand up straight, how to be graceful
and lady like. Polite and point your toes. I
like to say that my grandmother was
channeling through me at the time of my
WIN.
When asked which doll I wanted to
play with, Barbie or Wonder Woman? I
chose Wonder Woman. Strong, sexy,
beautiful, and could protect herself.
Barbie, not so much.
BEN: I love it! When can we expect to see
you back on the IPL stage?
SUNNY: IPL 2017 was such a GREAT
experience that it wasn’t difficult for me
to decide IF I’d return for the 2018 IPL
season. The difficult part now is WHEN
and WHERE? [laughs]
I love traveling and meeting new faces,
and the way the IPL Competition calendar
is set up, it makes my mind wander.
[smiles] I’d like to do Arizona, Texas, New
York, Canada or Tahiti, and California... So,
I’m gonna sit down and really map this
out because I still need to go for both my
Pro Masters Debuts in Bikini and Evening
Gown. Then, I’m looking at entering
amateur Fitness Angels and Sports Model.
So, I think that’s enough to plan for now.
[laughs] GAINZ
WWW.NATURAL-GAINZ.COM EVENING GOWN GAINZ
CLICK

FEATURING THE LATEST IN IPL

NEWS & EXCITEMENT!
http://www.blogtalkradio.com/ipltalkweekly

ENTRY FORMS // TICKETS // INFORMATION // MAGAZINES @ INTERNATIONAL-PHYSIQUE.COM

CLICK

Alejandro Pat Richard Steven Cobe Andrew Anton Tommy Zyrian Angel Jason
Sigala Vega Puou Perez Mouton Kang Aiu Do Apurillo Aulet Lubag

Ramont Solomon Maurio Chris David James Steve Anan Noel Kyle Andy Tony Henri
Mittchell Taylor Hill Wallace Schmell Niezen Poyer Suthiwong Pao Clarke Anzures Mena Hiro

Roy John Roy Richard Kenny Ramon Vernon Angel Steve James Henri
Aurentz Koloch Pingol Puou Schrock Valdez Ginnis Aulet Poyer Niezen Hiro
 QUICK HITS & TIPS!

3 Buffet Eating Rules

The Case for Grass-
fed Beef
#1 Contains Omega-3 and 6 fats
which are essential for health.
#2 Contains high levels of
Conjugated Linoleic Acid (CLA).
#3 Contains high levels of
essential vitamins.
#4 Contains increased levels of
other essential micro-nutrients.
#5 Contains increased levels of
other essential micro-nutrients.
– GAINZ STAFF
For MASSIVE GAINZ
#1 consume sufficient amounts of
protein and a green vegetable. So
these plates will be chicken and
broccoli and chicken and green
beans. After 2-3 plates of protein,
there's very little room for
carbohydrates. So, I may consume
very small portion sizes of mashed
potatoes or spaghetti.
#2 Finish with a salad and or some
fruit, like pineapples, to aid in the
digestion of food.
#3 Always park your car half a block
or farther away! This 5-10 minute
walk will aid in digestion, and will
help with burning calories as well as
relieve you of that satiated
sleepiness!
– Karl Hall [IPL Pro Men's Bodybuilding
Reigning Champion]
Michael Brooks Photography

Closely Monitor Your Athlete Children

I worry for the youth of today, especially the ones that are involved in sports
that require size and strength. I have spoken to a number of sixteen and
seventeen year olds, who have told me the pressure that they are being put
under by their coaches to bulk up, just to get a place on their local teams.
I would advise any parent to closely monitor their children at that age who
are involved in any sport that requires size and strength. If you think for one
minute that your son is naturally bulking up on creatine or protein powders
that you can buy in your local health food store, you are very much mistaken.
- From “The Dark Side Of The Sport: A Steroid Story” By Marcus Power

30 GAINZ FALL 2017 www.natural-gainz.com NUTRITION | TRAINING | LIFESTYLE

 QUICK HITS & TIPS!

A Case For Competing In A Drug-

tested League Bench Press
“After the first several shows I decided, while it was fun Tip For
to push myself and I looked better every show, I was
not really getting anywhere in some of the other (non
Massive
drug-tested) leagues. I was ready to retire from the Muscle GAINZ:
sport, when we discovered the IPL, and in my 1st IPL
show I earned my Pro Card in Bodybuilding and
Explode Up
Many people wind up
Athletic. This motivated me to keep going, push a little
getting stuck in the
harder, and see how far I can go.”
- Doré DeBartolo [IPL Bodybuilding, Figure,
middle or top part of the
Fitness Angels, and Sports Model Pro] bench press motion.
Michael Brooks Photography This problem is often a
result of coming up
without enough force.
Although it is important
to always lift in a
controlled motion, you
shouldn't be afraid to
use a lot of force to get
your bar up. Lifting the
bar too slowly can cause
your triceps to become Can New Pro
overly strained while Vincent Tinerino
your chest is still ready Dethrone The
for more. This issue can
exacerbate discrepancies King?
between the strength of What’s next for big VT?
your chest and arms that Well, many think he is
will only become worse ready to face King Karl
as you add more weight Hall for the title Belt.
to the bar. Take a look at these pix
– GAINZ STAFF and see what ya think…
- Michael Brooks
Photography
GAINZ

31 GAINZ FALL 2017 www.natural-gainz.com NUTRITION | TRAINING | LIFESTYLE

CLICK

Brittany Mary Julia Kaylin Doré

Warner Onyango Hubbard Payne DeBartolo

Vanessa Chelsea Heather Monica Ilana Nina Jamie Coretta Kristy Alison
Campos Cancian Randall Corona Lea Olsen Schellenberg Ward Janak Satran

Christine Christina Julia Ilana

Aghazarian Lefoc Hubbard Lea
CLICK

NOVICE | MASTERS | OPEN

●BODYBUILDING ●FIGURE ●ATHLETIC ●BIKINI ●SPORTS MODEL
●BEACH BODY ●FITNESS ANGELS ●EVENING GOWN ●KIDS FITNESS
●INSPIRATION DEDICATION
PREJUDGING 11:00AM TO 2:00PM FINALS 3:00PM TO 6:00PM

ENTRY FORMS // TICKETS // INFORMATION // MAGAZINES @ INTERNATIONAL-PHYSIQUE.COM

 Mistakes. We all make them, and in many
areas of our lives. However, there is no need
to beat ourselves up over them. BUT, there
IS a need to correct them, especially when it
comes to making GAINZ.
In this article we identify some of the
biggest lifting mistakes that Bodybuilders
make. This is by no means a comprehensive list
of mistakes. Not even close. A list like that
could fill all the pages of this magazine, and
then some. Instead, we chose just six of the
most common mistakes that will wreak havoc
on your GAINZ and keep you from achieving
your true potential. Read on. 

34 GAINZ FALL 2017 www.natural-gainz.com AVOID THESE SIX BODYBUILDING MISTAKES

While aiming for more GAINZ, which we all are, you must be very
careful. Adding weight for the sake of weight is not a good thing. You
may be surprised how many lifters (and maybe even you) are actually
using weight that is much too heavy for them to manage properly.

YOU MAY EVEN BENEFIT FROM DROPPING

THOSE POUNDAGES A BIT FURTHER.
To test this, pick a few exercises and try scaling back on your working
weights by 10% to 20%. When you do this, focus on form and really
feeling the muscle you are targeting. Take notice if you feel anything
different in the movement. More muscle activation? A better, more
thorough pump? Most likely yes, to both. You may even benefit from
dropping those poundage's a bit further.
After two to three weeks, start ramping the weight back up in small,
manageable increments. But, be sure to maintain the same razor sharp
technique. You will be surprised to find that you will soon be back to
your previous poundage's and even beyond. But, now with much more
quality muscle activation…and GAINZ.

SQUATS, SQUATS, AND MORE SQUATS. The GAINZ you stand to make
utilizing this tried and true legacy exercise are unparalleled. You are
hitting thighs, glutes, hamstrings, and lower back. Everything. It is true
that some people have lower back or pelvic tilt issues that either limit

35 GAINZ FALL 2017 www.natural-gainz.com NUTRITION | TRAINING | LIFESTYLE

them in this movement or prohibit them from preforming it in a
safe way. But, this is no reason to skip leg training entirely.

TRY THEM ALL, AND BE SURE TO

EXPERIMENT WITH DIFFERENT LEG AND
FEET POSITIONS TO ADD VARIETY TO
YOUR TRAINING.
If the squat poses a challenge for you, then blast the heck out of
Leg Presses. There are many variations of leg pressing machines and
apparatuses. Try them all, and be sure to experiment with different
leg and feet positions to add variety to your training. But, the
bottom line here is, TRAIN YOUR LEGS. And, don’t forget about
those calves.

When looking to loose weight, many will rapidly ramp up their

cardio efforts. Yes, getting your heart rate up is a good thing. But
lifting weights should not be traded in for cardiovascular exercises
like Treadmills and Stairmasters. Keep in mind that lifting weights is
what will shape and develop the physique you are after.
Instead of aggressively hitting the cardio machines, instead ramp
up your weight training, and adjust your diet first. Then add in
cardio in small increments. You may be surprised that you may only
need to incorporate10 minutes or so of HIIT cardio (like sprints on a
Treadmill) in order to reach your goals.

36 GAINZ FALL 2017 www.natural-gainz.com NUTRITION | TRAINING | LIFESTYLE

 CLICK

…IT IS YOUR PHYSIQUE. AND ONLY YOU ARE

RESPONSIBLE FOR THE DEVELOPMENT OF IT.
NATURALMAG
Celebrating Drug-tested
Improper form is one of the biggest mistakes a Bodybuilder can make. People often “Ego Physique Athletes
Lift”, using too much weight for their exercises. They rock, jerk, and throw up the weights,
which not only looks silly and drastically decreases the effectiveness of their training, but all
this can even cause injury.
As is mentioned in mistake #1, people should not increase the weight until they can
properly perform an exercise with good form and a full range of motion. Once the form is
mastered and muscle isolation is achieved, then and only then should more weight be added.

Lacking adequate sleep here and there won't have a significant impact on your workouts. But
if this persists and becomes habitual, it can result in subtle changes in hormone levels
effecting muscle recovery and energy in the gym...and elsewhere.
Therefore, rest and recovery are critical to your GAINZ. Keep in mind that the more GAINZ
you want and achieve, the more time you will need to recover.

Yes, a gym partner can have a wonderfully positive impact on your training. Spots on those
heavy GAINZ-producing sets, encouragement, accountably. So, we are not saying don’t have
a partner. Just don't depend on them. Bodybuilding can be a group event, but at the end of
the day it is your physique. And only you are responsible for the development of it. GAINZ

37 GAINZ FALL 2017 www.natural-gainz.com

CLICK

Tawnya Naia Elli Tawnya

Cline Day Sigala Cline

Annie Chelsea Doré Tiffany Beth Lylian Aurore Jenny Naia Julia Nicole
Minkler Cancian DeBartolo Mickalson Cote M. Cottet L. Day Hubbard Pickett

Monica Fany Laura Pamesia Nikki Sunni Jenny Johanna Vickie Caroline Debbie
Corona Ahmin Baumann Moore Smith Ewing Lambrecht Paco Francovich Tsutakawa Leedy
CLICK
 2017 2ND
ANNUAL IPL
TEXAS STATE
PRO/AM

Alisha Gray was incredible at the 2017 2nd

Annual IPL Texas State Pro/Am on August 5th
in Houston, TX. Five months prior, at the 3rd
Annual IPL Southern Championship, Alisha
made her IPL Figure debut. At that contest
Alisha was impressive, taking 1st place in
Figure Novice and earning a respectable 3rd in
the Open.
The Open winner there was none other than the
dominant Yady Cedeno. Needless to say Gray was eager to
redeem herself and had her eyes locked on the coveted
IPL Figure Pro Card. Ditching the Novice and opting only
to enter the Open on August 5th in Houston, Alisha Gray
nailed it. That being said, it would not be an easy win as a
comparable Marisha Robinson proved to be a solid threat
and Alisha’s most formidable challenger in the Open. 

40 GAINZ FALL 2017 www.natural-gainz.com NEW IPL FIGURE PRO ALISHA GRAY!
 The two would push each other, earning very close scores
in each of the six judged categories. However, in the end it was
Alisha Gray who pulled ahead landing in 1st place, becoming
the IPL’s newest Figure Pro. And just two weeks later Alisha
landed on the front cover of Natural Gainz Magazine.
There is no doubt that Alisha Gray will be a force on the IPL ONCE I GOT
Pro Figure stage. It will be very exciting to see how she
matches up against IPL Pros like Mary Onyango, Christy
BACK, I
Byxbee, Betty Guerrero, Julia Hubbard, Ilana Lea and fellow IPL TALKED
Texas Pros Yady Cedeno and Misti Sowell.
WITH MY
COACH TO
BEN YOSEF: Alisha! Congrats on Pro Card. What made the GET A
your win at the IPL Texas state!
You really nailed it at that show. It
difference between those four
months? What did you do?
DIFFERENT
has been a few months now since WORKOUT
that day. Has the excitement died
down yet? [laughs]
A: Well, I talked to the judges to
get some feedback on what I
PLAN OF
needed to improve on. Once I got ATTACK.”
ALISHA GRAY: Not yet! It's only back, I talked with my Coach to
the beginning for me! get a different workout plan of
attack. So, I did a lot of Pull Ups,
B: Yes! I would agree with that! Deadlifts, Isolated Leg Extensions,
You made great improvements cardio cardio cardio!!!!! Plus, I
between the Southern changed my meal plan as well.
Championship where you landed
in 3rd place Figure Open and the B: Your whole physique is pretty
Texas state where you placed 1st amazing and your back really
in Figure Open and won your IPL stands out. We all know how

41 GAINZ FALL 2017 www.natural-gainz.com NEW IPL FIGURE PRO ALISHA GRAY!
important that back pose is for
the Figure division. What was the
game plan to bring your back up?
And, what tips can you give to
Figure girls who need more back?
A: Pull Ups, Bent Rows, and
posing every single day. A great
tip I would give my fellow Figure
Girls to bring that back out is be
sure to include Pull Ups. When
doing them, make sure you keep
your chest up and arch your back
just enough to feel the squeeze.
Also, doing two second holds will
do the trick!
B: At the Texas state, Marisha
Robinson was pretty impressive
as well. You won five of the six
scored categories and you both
tied in the Conditioning round.
And, the other rounds where you
beat her, it was only by a point or
two. This means that you were
both really close. What is your
take on Marisha Robinson?
42 GAINZ FALL 2017
A: Marisha Robinson is a great
young lady. Being that we
workout together, I knew she
would come with a great
package. So, competing against A GREAT TIP
someone who grinds just as I WOULD
hard as I did… it was awesome
competing against her. GIVE MY
FELLOW
B: I am sure you have seen
the caliber of Figure Pros on FIGURE
the IPL Campus. Is there GIRLS TO
anyone that you are
especially looking forward to BRING THAT
going up against? BACK OUT
A: Honestly, they are all an IS BE SURE
amazing group of competitors. TO INCLUDE
So, it would be an honor to go
against them all. But my top two PULL UPS.”
would be Mary Onyango and
Yady Cedeno!
B: Ha! Yes, two incredible
athletes, indeed. Speaking of
Many Onyango… She is now at
the top of the chain with regards
www.natural-gainz.com NEW IPL FIGURE PRO ALISHA GRAY!
to IPL Pro Figure. She is a two-
time IPL Pro Figure Champion as
well as the reigning IPL APEX Pro
Figure Champion. She is basically,
according to title, the best in the
IPL. How do you think you would
do against Mary? [smiles]
A: First off, I want to congratulate
Mary Onyango for all her awards
and accomplishments with IPL.
Her physique is amazing. I have
so much respect for her. She is a
true motivation for me. But going
against her… I'm not training for
second place, so it will be a great
fight for 1st place. [smiles]
B: Ha! Nice! Mary is also #1 in IPL
Pro Women's Athletic. Do you
have any interest in entering that
division, or any other IPL
divisions?
A: Yes, I do actually. This is only
just the beginning for me. So,
stay tuned!
43 GAINZ FALL 2017
B: Can you talk a bit about the
focus and dedication that it takes
to achieve what you far so far?
…YOU
A: I live by the 3D's of Law
Discipline, Dedication, and WILL SEE
Desire! Discipline by staying ME ON
on track with my meal plans
and my workout routines. THE IPL
Dedication meaning STAGE IN
every single day I put
150% into prepping for a 2018.”
show. Desire because I am very
passionate and hungry to be the
best I can be in this sport and
anything I put my heart into.
B: I like it. When can we expect to
see you back on the IPL stage?
A: That's a great question to ask.
Hopefully we will have some Pros
come to the show on March 17th
in Houston! But, you will see me
on the IPL stage in 2018. GAINZ
www.natural-gainz.com NEW IPL FIGURE PRO ALISHA GRAY!
 IPL FIGURE PRO
ALISHA GRAY

MICHAEL BROOKS PHOTOGRAPHY

CLICK
CLICK

Teva Richard Nick Zyrian

Richard James
Ah-min Puou Torgerson Apurillo
Puou Niezen

Nate
Niezen

Noel Emeka Jose Danniel Henri

Pao Nwuba Salazar Giraldo Hiro
CLICK

Priscillia Stephanie Elli Annie Mimi Dore

Cancian Chomyk Sigala Minkler Irvin DeBartolo

Aurore Lylian
Fany Laura Brittney Ashlee Ivonne Kerisha
Cottet Ahmin Baumann Truman Shepard Grecco Lumsden Muttakyawa

Felicia Johanna Angel'a M Frauka Caroline

Jenny L.
Sexton Paco Jones Kozar Tsutakawa
CLICK

NOVICE | MASTERS | OPEN | PRO

●BODYBUILDING ●FIGURE ●ATHLETIC ●BIKINI ●SPORTS MODEL ●BEACH BODY
●FITNESS ANGELS ●EVENING GOWN ●KIDS FITNESS ●INSPIRATION DEDICATION

PREJUDGING 10:00AM TO 2:00PM FINALS 4:00PM TO 10:00PM

ENTRY FORMS // TICKETS // INFORMATION // MAGAZINES @ INTERNATIONAL-PHYSIQUE.COM

Lessons Learned For Training
There have been many training lessons learned during the 38 years I have been training.
There are some that I feel are more critical to avoid for a sustained ability to train for life pain free. I am going
to present them in a format with "before," representing three decades ago and "after," representing lessons
learned and what I recommend today. 

49 GAINZ FALL 2017 www.natural-gainz.com TRAINING

BIG THREE LIFTS:
“Proper technique is of the
Before
I focused primarily on the big three (squat, bench press, and
utmost importance, and so
deadlift) as the way to gain the most muscle mass, period. The focus
was on using the most weight I could lift in each lift and 1-rep
is how each repetition is
maxes. Technique was somewhat important, but in the end it was
about how to lift more weight no matter what. Failing to perform a executed.”
repetition where form breaks down was just fine.
Very often, I would literally go to total failure and put my lower
back in a compromised position. I was able to gain a lot of strength
and muscle, but there was a cost. I suffered several injuries to my
lower back, legs/knees, and shoulders/chest. Today, I have to work
around these injuries by keeping them in mind, constantly.

After
The big three need to be used very wisely. Because they are very
effective in building muscle, they can also be very destructive to the
body when done improperly. Performing lower reps all the time
puts a great deal of strain on the body and joints. I never perform
another repetition if my technique is about to break down. repetition, in every exercise. This was a primary goal in every
Proper technique is of the utmost importance, and so is how workout and specifically on my work sets.
each repetition is executed. I have basically retired the powerlifts in
my routine because of past sins in performing these lifts improperly. After
Health, longevity in being able to train, and being pain-free when
I now feel there is no reason to accelerate the bar and explode
training are more important.
on every repetition. What I have found is that acceleration creates
excess and unneeded force and wear and tear on the body. You
EXPLOSIVE REPS: should work to make your repetitions as smooth as possible and
every repetition should look the same, regardless of the weight
Before used. I am extra careful on the turnarounds in performing all
repetitions. I never jerk or hump the weight to get the weight
I would try to be explosive and accelerate the bar on every started.

50 GAINZ FALL 2017 www.natural-gainz.com LESSONS LEARNED FOR TRAINING

NUMBER OF REPS: “Your muscles have no idea what is putting the tension on
them. Today, I use only machines.”
Before
I would perform only five rep sets or lower. I considered
anything over five repetitions “high reps.” I almost never went
above five reps in any exercises. That includes any exercises outside
of the powerlifts.

After
I should have been performing higher repetitions most of the
time in my training rather than lower reps most of the time,
especially for the lower body. I never perform five repetition sets
unless it is after many drop sets prior and the weight is being
reduced as a drop set. In fact, for legs I believe higher rep ranges of
twenty to fifty is actually better overall for hypertrophy.

FREE WEIGHTS VERSUS MACHINES:

Before
Today, I use only machines. I am able to focus better and when
Back when I first started lifting and for many years I did not have
there is a selectorized weight stack it allows me to quickly change
access to any machines. However, I did not think much of any
the weight and easily perform drop sets because I now lift alone. I
machine with respect to effectiveness and had a negative
am a big fan of Hammer Strength machines. I prefer lifting alone
perception of using a machine and thought it was cutting corners. I
now due to the pace I use in my training.
used only barbells and dumbbells. However, even with a greater
access to machines it is not likely I would have used any. The
mindset was that machines are not as effective as using barbells AMOUNT OF WEIGHT:
and dumbbells.
Before
After I used as much weight as possible in every exercise and would
Your muscles have no idea what is putting the tension on them. cheat on the movement at times during a set.

51 GAINZ FALL 2017 www.natural-gainz.com LESSONS LEARNED FOR TRAINING

 “Phony gains occur in the gym each and
After every day under the guise of adding
Today I use as much weight as possible, but only if I can pause
and contract with each repetition and actually feel the muscles weight to an exercise.”
being targeted without any slop in my reps. There is no cheating. I
am getting much better workouts than when I was younger and
only focused on adding weight. This has also reduced the
unnecessary wear and tear on my body.

WARMING UP:

Before
Warming up was necessary, but I minimized it as much as
possible because I did not want it to impact in any way my working
set weights. I would rush through warmups and the only real reason
I could see to warm up was to get my body ready for the real
weight. I would take very large weight jumps to minimize warmups
as much as possible. If I felt anything off during my warm ups, I
completely ignored it.

After
Today, a proper warm up is critical and is like an insurance
policy. The insurance of being able to lift weights for life, without
pain. I am now very methodical when I warm up. You do not crank
full throttle into a race car so why would you try and throttle up full
with your body or throttle up too quickly? I take weight jumps with
a totally different mindset. I would rather over warm up, so to
speak, rather than not warm up well enough.
ADDING WEIGHT:
Before
I used to try and add weight to the bar every workout. I felt if I
was not adding weight to the bar, I was not making progress.
After
The thinking that you can add weight to the bar every workout is
outright stupid and completely impossible, in reality. One just has to
do the math. Let’s say you squat 250 pounds for 10 repetitions. If
you add just 5 pounds a week for one year, that would mean you
would be squatting 510 pounds for 10 repetitions in a year's time.
Phony gains occur in the gym each and every day under the guise

52 GAINZ FALL 2017 www.natural-gainz.com LESSONS LEARNED FOR TRAINING

 “I really did not know what hard training
of adding weight to an exercise.
What typically happens is form breaks down and slop in the was with weights until I started cutting
movement occurs with the adding weight. I now look to focus more
on the execution of workouts first for progression. This means how I my rest time between sets.”
am performing each repetition in each set and how I am able to
keep focused during an entire set especially when it gets extremely
difficult.

REST TIME BETWEEN SETS:

Before
The rest time between sets was totally random. I was biased to
rest significantly between sets due to being a competitive
powerlifter. However, I had a training partner most of the time and
tended to go right after he did.
Often, there was extra time at random. I did realize that during a
powerlifting meet there would be long periods of waiting. Before a
powerlifting meet, I would take a lot of time between working sets
to simulate this.

After
Time is a huge factor in exercise! I certainly wasted a lot of time
in my training and I also put in a huge variable into my training
from workout to workout. I now take just long enough to change
the weight in between sets and exercises. My rest time probably
averages 10-15 seconds. What I have documented in this article are some of my major
I really did not know what hard training was with weights until I lessons learned in over three decades of training. An even bigger
started cutting my rest time between sets. I now believe you should miss in the last thirty years has been with respect to nutrition and
be trying to cram as much quality work in the shortest amount of diet. Probably the biggest takeaway I can give you is to keep
time possible. learning and keep your mind open! GAINZ

53 GAINZ FALL 2017 www.natural-gainz.com LESSONS LEARNED FOR TRAINING

CLICK

Vaiana Felicia Aurore Doré Beth Naia Lylian Rachel

Turi Sexton Cottet DeBartolo Cote Day M. Balunsat

Elli Liliya Victoria Amber Tracie Misti Amyrica Sasha

Sunny
Sigala Masliuk Guthrie Daniell Fretty Sowell Centeno Hills Miller

Julia Christina Ghislaine Claudine Naia Sunny Victoria Tawnya Felicia Caroline Rachel Dawn
Hubbard Lefoc Piirai Kirby Day Miller Guthrie Cline Sexton Tsutakawa Balunsat Davis
 Written by Bill Piche. Illustrated by Bill Smith and Lynn Carlson (www.drdraw.com)

GAINZMAG
55 GAINZ FALL 2017 www.natural-gainz.com NUTRITION | TRAINING | LIFESTYLE
 CLICK
WHY ADVERTISE WITH US?
ADVERTISING DOESN'T
HAVE TO BE EXPENSIVE
Reach 17,000 potential
customers and clients every
month for $50 per month
TOP READER-PREFERRED
OFFERS:
Competition Suit Vendors //
Reputable Distance and
Local Coaching // Posing
Coaching // Contest Jewelry

Contact us
info@mibolife-publishing.com
Learn more about us
www.mibolife-publishing.com

MiBoLife Publishing The leader in publicity, news, and media for drug-tested Athletes & Physique Competition
 CLICK

INTENSELY BEAUTIFUL
A Book of 100 Powerful and Inspiring Images
Photography and narration by Eric Lipton
Foreword by Ben Yosef

The first digital download book brought to you by MiBoLife Publishing!

This is an INCREDIBLE compilation of 100 breathtaking images set in a modern, stylish landscaped 6h
x 9w book design. Photographer Eric Lipton narrates the experience as we take you on a journey
through his lens. This book full of awe-inspiring photography includes landscapes, architecture, the sky,
animals and more. Intensely Beautiful will entice you, move you, and will be a book that you will be
compelled to revisit for years to come.

You will LOVE this book!

CLICK