john parrillo’spost workout nutrition creating explosive new gains throught timely nutrition by...

John

Par

rill

o’s

John

Par

rill

o’s

A Monthly Magazine For All Bodybuilding, Fitness and Endurance Enthusiasts

John Parrillo’sPERFORMANCE

PRESSPUBLISHER

John Parrillo

EDITOR AT LARGE

Marty Gallagher

ART DIRECTOR

Jim Reckley

CONTRIBUTINGWRITERS

Colleen FisherMarty GallagherMaggie Greenwood-RobinsonSteve HamptonDavid PattersonArt Robertson, PhD, MDCliff Sheats, MSPavel Tsatsouline

CONTRIBUTINGPHOTOGRAPHERS

John KaneKit NobleJohn ParrilloJames ReckleyPete SalovtosWomens Phusique

is published monthly. Thesubscription rate of oneyear (12) issues is $19.95($29.95 in Canada andMexico and $49.95 in allother countries). ©1999by John Parrillo. All RightsReserved. For advertising place-ment information, pleasecontact Parrillo Perfor-mance at (513) 531-1311or by e-mail [email protected]. Imagesetting and print-ing by Gardner Graphics,(513) 527-8940. ContactScott Sanders for serviceinformation.

VISIT OUR WEB SITE AT

WWW.PARRILLO.COM

1616161616

Features

44444

1212121212

1414141414

Lorelie Carvey: Personal Training With a TwistRenovating the Human Bodyby Marty Gallagher

Anti-AgingHolding Back the Hands of Timeby Colleen Fisher

Side Splits: Making Them Part of Your RoutinePosing With a Flareby Pavel Tsatsouline, Soviet Master of Sports

The Great Sugar Rip-OffSugar Rush At the Arnold Classicby Marty Gallagher

Post Workout NutritionCreating Explosive New Gains Throught Timely Nutrition by John Parrillo

2222222222

On the Cover: Photo of Lorelie Carvey by Kit Noble

Fat-Forming FructoseThe Evil Sugarby John Parrillo

John

Par

rill

o’s

John Parrillo’s

PERFORMANCE PRESS

44444

44444

161616161688888

Columns

The Lean Bodies Two-Week Fat-Burning BlitzShed Your Fat At An Alarming Rate! by Cliff Sheats, M.S., Clinical Nutritionist

2626262626

MAY 1999

1010101010

Parrillo Trains HamptonChest and Arms-Ultimate Beach Musclesby Steve Hampton2424242424What is Personal Training SystemsThe Professor Is In: Instruction For Personal Trainersby David Patterson, MPE, CSCS

2626262626

TTTTTo Oro Oro Oro Oro Orderderderderder, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311

Introducing the Parrillo Energy Bar. Jam packed with 14 grams ofhigh-biological value protein and 35 grams of complex carbs forthe ultimate in high-powered energy. Grab a Parrillo Energy Barbefore you train to power up your workout or between meals toboost your metabolism. Try the new Parrillo Energy Bar. Availablein French Vanilla, Sweet Milk Chocolate, Apple Cinnamon, ButterRum and Chocolate Rasberry.

Introducing the Parrillo Energy Bar. Jam packed with 14 grams ofhigh-biological value protein and 35 grams of complex carbs forthe ultimate in high-powered energy. Grab a Parrillo Energy Barbefore you train to power up your workout or between meals toboost your metabolism. Try the new Parrillo Energy Bar. Availablein French Vanilla, Sweet Milk Chocolate, Apple Cinnamon, ButterRum and Chocolate Rasberry.

TTTTTo Oro Oro Oro Oro Orderderderderder, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311, Call 1-800-344-3404 or (513) 531-1311

4 John Parrillo’s Performance Press • May 1999 Orderline: 1•800•344•3404

P E R S O N A L T R A I N I N G W I T H A T W I S TP E R S O N A L T R A I N I N G W I T H A T W I S TP E R S O N A L T R A I N I N G W I T H A T W I S TP E R S O N A L T R A I N I N G W I T H A T W I S TP E R S O N A L T R A I N I N G W I T H A T W I S T

LORELIE CARVEY

Parrillo Featured Athlete

by MartyGallagher

Phot

o by

Joh

n K

ane

Info-Line: 513•531•1311 John Parrillo’s Performance Press • May 1999 5

Lorelie Carvey is one of the new breedof trainers. This 39-year old mother ofthree rambunctious boys is part of anew wave of Parrillo-inspired femalepersonal trainers that walk-the-walkand talk-the-talk. Lorelie Carvey reno-vates human bodies for a living andsimultaneously competes on a nationallevel in bodybuilding. Proving, onceagain, that Parrillo Performance in-spired trainers exemplify their teach-ings. There are two kinds of knowl-edge in this world, reflected and di-rect: A Parrillo trainer exemplifies thelatter. They don’t just talk about body-building and strength training - as if itwere some sort of philosophic abstrac-tion - rather, women like Lorelie Carveyinspire by example. And this is whythe world is beating a path to her door-step. When an earnest, intelligent in-dividual seeks to transform, the smartones engage the services of a top-flightpersonal trainer. If lucky, they inadvert-

ently pick a good personal trainer. Ifthey are jackpot lucky, they stumbleonto a Lorelie Carvey. These lucky fewthen discover the system behind thesuperwoman. The Parrillo PerformanceSystem is a comprehensive, multi-lay-ered gameplan that will, time and timeagain, stimulate progress in the moststubborn body. This successful femaletrainer/competitor uses Parrillo tacticsto renovate bodies – whether it is hervery own or that of a client. The wholeprocess is natural and unpolluted, likean ice-cold Klondike stream nestledhigh in the Sierra Mountains. The Parrillo Performance System of-fers a roadmap for renovation. LorelieCarvey teaches people the old fashionway: she leads by example. Lorelie isthe chief-cook-and-bottle-washer forNatural Bodies, her thriving personaltraining business located in NewMilford, Connecticut. She is a nation-ally ranked bodybuilder and a lifetime

drug-free athlete. This 5-foot 4-inch,116-pound dynamo competes in theAmerican Natural Bodybuilding Con-ference. Over the past four years Carveyhas competed in no less than seven ma-jor shows battling in the toughest divi-sion (open women). Carvey seized sec-ond at the 1995 North American, cap-tured the Connecticut State title and wasdeclared champion-of-champions at theSouthern Connecticut Open. In 1996she took 5th at the Nationals andgrabbed 2nd at the State championships.Undeterred, she came back on fire thefollowing year and took 3rd at the 1998Nationals. Lorelie won her class andwas declared the overall winner in the1998 N.P.C. Connecticut State champi-onships. Wow! What an intense gruel-ing run! Lorelie apparently thrives onthe regimentation and pressure of anever-ending succession of battles. Sheintends to keep up the hot pace of hercurrent competitive schedule for theforeseeable future.

So how does she do it; how doesLorelie stimulate physical progress inherself and her clients? The answer isidentical in each instance: high inten-sity weight training, aerobics, a highprotein/low fat diet, stretching, a lot ofrest, and target nutritional supplemen-tation. This is the classical Parrillo ap-proach to gaining muscle and strippingfat. Lorelie’s short-term objective is towin her next contest, The East CoastMusclemania extravaganza which willbe held in May of this year. Her long-term goal is to improve each and everyyear. Enough talk: Let’s show you someLorelie training and eating factoids.Here is a typical training and diet dayin the life of Lorelie Carvey:

Phot

o by

Joh

n K

ane

Personal Training With a Twist

The Parrillo Perfor-mance System is a com-prehensive, multi-lay-ered gameplan that will,time and time again,stimulate progress in themost stubborn body.

Lorelie Carvey teaches people the old fashion way: she leadsby example.


LORELIE CARVEY’S DAILY DIETAND SUPPLEMENTATION MENU

Meal #1 – 7:00 amSix egg whitesOne-and-one-half cups of oatmeal (75grams)1 tablespoon of CapTri®1 Essential Vitamin Formula™1 Mineral Electrolyte Formula™1 Evening Primrose Oil 1000™6 Liver Amino Formula™2 Muscle Amino Formula™

Meal #2 – 9:00 amOne Parrillo Bar™

Meal #3 – 11.00amFish..............150 grams of flounder,sole, orange roughy or tunaPotato...........100 gramsMixed salad1 tablespoon of CapTri®(cook the fish in CapTri®)another round of supplements – same as in meal #1

Meal #4 – 1:00pmChicken........150 gramsPotato...........100 gramsMixed salad1 tbsp. CapTri®another round of supplementssame as in meal #1

Meal #5 – 4:00pmFish...............200 gramsRice..............25 gramsSteamed vegetables1 tbsp. CapTri®

Meal #6 – 6:00pmEgg whites (six, cooked)1 tbs. CapTri®

”After my daily workout (and beforebed) I have a Parrillo Optimized WheyProtein™ shake mixed with water andadd a scoop of Creatine Monohydrate.I always take 4-6 Parrillo MuscleAminos™ with my two daily shakes.Please keep in mind that my bodyweightranges between 111-118.”

LORELIE CARVEY’STRAINING SPLIT

SAMPLE LEG WORKOUT:“I am fortunate to have access to a Par-rillo Belt Squat apparatus at Dr. DavidSmollanoff’s gym. I train legs with himevery Monday. It takes me an hour totravel to his place but let me tell you,our super intense leg workouts make itwell worth the drive. I like to train withgreat variety. I might use an extremelyslow rep speed to increase the inten-sity. Often I will take a full four to tenseconds on the negative (lowering) por-tion of the rep and perhaps another fourto ten seconds on the positive (loaded)portion of the lift. I find that this SuperSlow approach forces me to develop astrong mind-muscle connection. I alsowill use negatives, forced reps,supersets, high-rep burnouts, twenty-set exercise pyramids and all sorts ofexercise intensity boosters. I keep myreps in the six-to-ten range. I’ll evendrop down to triples on occasion; any-thing to shock and surprise my musclesinto growing.”

EXCERSISE SETS & REPSBELT SQUAT: 4X6-10 repsHACK SQUAT: 3x9-12LEG EXTENSIONS: 4X6-10LEG CURLS: 4X6-10SISSY SQUATS 3X failureCALF RAISE seated 3x10-15TOE PRESS 3X10-15

“I do a 12-rep warm-up set on everyexercise before tackling the listed setsand reps. I stretch before, during, andafter the session, using muscle-specificstretches. I occasionally will do a sec-ond leg workout in the same week, con-centrating on exercises like abductor,adductor movements on the machine. Imight do some leg exercises usingcables. I love lunges and will do stiff-legged deadlifts for my hamstrings.”

CARDIO:“In the off-season I will do some formof cardio four times a week with eachsession lasting 30-minutes. Pre-contestI will bump the number of cardio ses-sions up to five-to-seven per week,

stretching the session length out to be-tween 45-to-60 minutes. I work hard onmy posing: I take a dance class and poseintensely each and every day prior to acontest. My pre-contest diet is simple:I decrease my starchy carbohydrate in-take and increase my CapTri® intake.My protein stays high. I follow Parrillorecommendations to a Tee.”IT RUNS IN THE FAMILY:

Lorelie is married to Scott Carvey, a ter-rific athlete in his own right. Scott hasrun a 4:23 mile (which is the runningequivalent of having an 800-poundsquat). At age forty he has run a 5k in16:43, so this man is a cardio machineand the perfect athlete/mate for Lorelie.Scott’s brother is one of the great co-medians of his generation, Dana Carvey.The irrepressible Dana is himself an ath-lete, involved in martial arts and crosstraining. No stranger to themuscleworld, Carvey MC’d the 1997Los Angeles-held, Mr. Olympia. Theentire Carvey Clan is fitness oriented.We will keep you apprised of LorelieCarvey’s upcoming contests. Incorporate her training and diet tac-tics and see if her Parrillo-inspired ap-proach to building muscle and strip-ping fat doesn’t blast you right throughwhatever rut that you might find your-self stuck in.

MAXIMIZE ENERGY,MAXIMIZE MUSCLEAND MINIMIZE FAT

CapTri® is the MissingLink to MaximizingMuscle, Minimizing

Bodyfat and AchievingMonumental Performance

Personal Training With a Twist

PPPPParrillo at the Arnold Schwararrillo at the Arnold Schwararrillo at the Arnold Schwararrillo at the Arnold Schwararrillo at the Arnold Schwarzenegger Classiczenegger Classiczenegger Classiczenegger Classiczenegger ClassicPPPPParrillo at the Arnold Schwararrillo at the Arnold Schwararrillo at the Arnold Schwararrillo at the Arnold Schwararrillo at the Arnold Schwarzenegger Classiczenegger Classiczenegger Classiczenegger Classiczenegger Classic

John smiling with the amazingDebbie Kruck. Wouldn’t you besmiling too?

John strikes a pose with MasterNationals champion & ParrilloPress cover girl Colleen Fisher.

John shakes the hand of thehumongous Shari “King” Kamali inoff-season form.

John & good freind, IFBBPro Don Long discuss thenew Parrillo Energy Bars™.

John & Lisa Marie get a lessonin PR from the Naked Cowboywho stopped by to sing his“Parrillo Bar™ song”.

John and IFBB Pro TazzieColomb who placed third inthe ‘99 Ms. Internationalduring the Arnold weekend.

Parrillo Press Cover models andfriends, Lisa Marie Varon and An-thony D’Arezzo.

John & the nicest guy in thebusiness, Great Lakes FitnessGuide’s Mike Calvin.

Three? No, two of the strongest menin the world! Ed Coan, John & BillKazmaier.


With all the emphasis on health in ourcountry today, I often wonder why obe-sity and overweight conditions are stillon the rise. Quite possibly, the answermight lie in a simple sugar known asfructose. Fructose just happens to be themajor constituent of “high fructose cornsyrup,” a refined version of fructosemade from corn and found in many pro-cessed foods. Scientific research hasfound that high fructose diets raiseblood levels of dangerous triglycerides(fats in the blood and body tissues). (1)People are eating a lot of fructose and

the foods that contain it. Consider this:our per capita consumption of fructose,including high fructose corn syrup, ac-counts for more than 10 percent of totalcaloric intake. It’s no wonder over-weight-related illnesses like heart dis-ease and diabetes are on the rise. That’ssimply too much sugar for the humanbody to handle! (2)As the “lean season” approaches, oneof the best moves you can make rightnow is to eliminate fruit and fruit juicefrom your diet. If you’ve never heardthis before, let me explain. Fructose came into favor as a “healthfood” years ago because of its stabiliz-ing effect on blood sugar. Unlike othersimple sugars, it triggers neither a surgeof insulin nor a corresponding drop inblood sugar an hour or so after eatingit. That’s the good news. But there’smore to the fructose story. After you work out, your body movesfrom an energy-using mode (catabolism)to an energy storage and rebuildingmode (anabolism). During the transi-tion, dietary carbohydrate is brokendown into glucose and fructose to beused for “glycogenesis,” the manufac-ture of glycogen needed to restock the

Fat-Forming FructoseBy John ParrilloFat-Forming FructoseBy John Parrillo

News & Views

muscles and liver. Fructose is used primarily to restoreliver glycogen; it’s really not a good re-supplier of muscle glycogen. Glucose,on the other hand, bypasses the liverand is carried by the bloodstreamstraight to the muscles you just worked,where the glycogen-making processbegins. Clearly, one of the keys to effectivelyrestoring glycogen is the type of car-bohydrate you eat. Natural, starchycarbohydrates such as potatoes, yams,whole grains, corn, and legumes do abetter job at this than simple sugars do.Research has shown that a diet high instarchy carbohydrates can restock moreglycogen in the muscles 48 hours afterexercise than simple sugars can. (3) If you eat simple sugars like fructose,you’re not going to be able to store asmuch glycogen had you consumednatural, starchy carbohydrates. Whatimplications does this have for you asan exerciser, athlete, or bodybuilder? First, you won’t be able to train ashard or as long during your next work-out, because you haven’t stored asmuch glycogen. Nor will you be ableto recover from your workouts as effi-ciently. Plus, the simple sugars are likelyto spill over into fat stores, with just afraction converted to glycogen. Bycontrast, eating ample amounts ofstarchy carbohydrates will extend yourendurance and effectively re-supplyyour muscles with glycogen for better

As the “lean season” ap-proaches, one of the bestmoves you can makeright now is to eliminatefruit and fruit juice fromyour diet.


For OptimalPerformance

ParrilloOPTIMIZED

WHEYPROTEIN™

“The Only Whey”

Fat-Forming Fructose

recovery.You’ll stay leaner too, sincestarchy carbs are fully utilized for energyproduction and glycogen synthesis. Second with fructose, you’ll noticeless of a “pump” while working out, alsodue to lower glycogen stores in themuscle. The “pump” describes an exer-cised muscle heavily engorged withblood. If you can’t get a good pump,it’s difficult to get the full benefits of“fascial stretching.” This is my systemof stretching between exercise sets. Itstretches the fascia tissue surroundingthe muscle so that it has more room togrow. The best time to stretch is whenthe muscle is fully pumped, because thepump helps stretch the fascia. With lowglycogen levels in the muscle, you can’tstretch to the maximum. This limits yourgrowth potential. Third, fructose is easily converted tobody fat. Because of fructose’s molecu-lar structure, the liver readily convertsit into a long-chain triglyceride (a fat).You’ll notice an incredible differencewhen you eliminate fruits and juicesfrom your diet. That’s not to say fruit isn’t healthy.True, it’s high in vitamins, minerals, andfiber - but so are natural, complex car-bohydrates, which you’ll be eating in-stead of fruits and fruit juices. So if youwant to get leaner and more muscular -and build your recuperative powers byre-stocking glycogen more efficiently -avoid fruit. Choose starchy and fibrouscarbohydrates instead. These will giveyou all the nutrients and fiber you

would have obtained from fruit - plussome. One final word of caution: Please startreading labels of products you buy, in-cluding sports nutrition products. Manyof these are absolutely loaded with fruc-tose and/or high-fructose corn syrup.At Parrillo Performance, we’ve spentmore than 25 years developing productswithout fat-forming ingredients. If youwant to get lean and stay that way, youmust avoid simple sugars (including fruc-tose) and processed foods. You’ll beamazed at the results you can achieve byfollowing this simple nutritional principle.

References1. R. R. Henry, Crapo, and A.W.Thorburn, “Current Issues in FructoseMetabolism,” Annual Review of Nutri-tion 1991 11: 21-39; McBride, 20-24.

2. “Metabolic Effects of Fructose,” Nu-trition Research Newsletter 11 (April1992), 51-52.

3. Costill DL, et. all. “The role of dietarycarbohydrates in muscle glycogen re-synthesis after strenuous running.”American Journal of Clinical Nutrition,34: 1831-1836, 1981.

At Parrillo Performance, we’vespent more than 25 years devel-oping products without fat-form-ing ingredients.

Natural, starchy carbohydratessuch as potatoes, yams, wholegrains, corn, and legumes do abetter job at this than simplesugars do.


Ask Colleen

Anti-aging, also known as life ex-tension science, is the hottest currenttrend in fitness. Why? The post-WWIIbaby boomers are growing old and thisis the first generation that has been ableto devote lots of time and energy to fit-ness pursuits on a widespread basis. Webaby boomers were more fortunate thanour depression-WWII era parents: wehave the time, inclination and money topursue serious fitness. Our medical, sci-entific and empirical knowledge is un-surpassed, as is our access to plentifulnutritious food, we have a shorter work-week and more disposable income thanever before. You now begin to under-stand why a huge sector of the Ameri-can middle class is engaged in fitness-related activities – to a degree our an-cestors could only dream about. Theaverage American has a higher standardof living than any in recorded history.Boomers are becoming chronologicallychallenged so ideas, devices and meth-ods that retard the aging process havesuddenly moved to center stage in thefitness limelight. Science, medicine andindustry have rushed in to feed thepent-up demand for that which keepsus young. If you are a serious body-builder, you are engaged in the mosteffective system of life-extension everdevised. In the newspapers, magazines and onTV, people are clamoring for effective

anti-aging products, supplements andphilosophies. From the cover of PeopleMagazine to the TV show Sixty Min-utes, substances, techniques and meth-ods that forestall aging are routinely fea-tured. Life Extension Science is definedin a million ways by a million differentschools and organizations, but roughlyspeaking, the movement is about ex-tending not only the length of life itselfbut also about improving the quality oflife as we move deeper and deeper intothe golden years. Not that an organizedapproach to living longer and better isanything new, just more successful.The ancient Chinese Taoist Monkswould drink jade elixirs in a futile at-tempt to obtain immortality while Euro-pean Alchemists attempted to constructlife-extending potions made with mer-cury and other deadly trace metals. TheQueen of Spain spent millions to sendPonce d’Leon and an expeditionaryfleet of ships to search out the oft-ru-mored ‘fountain of youth’ located some-where deep in Everglade country. Soours is hardly the first generation thathas pondered mightily on how to delaythat nasty inevitability - death. In 1900 the life span of the averageAmerican male was forty-nine years. Inthe space of 100 years that average agehas increased to seventy-three years. Inaddition to living longer, those whodon’t smoke, eat a diet low in saturatedfat and sugar, avoid excess booze, exer-cise and avoid stress, routinely live intotheir 80’s. Never in history has any civi-lization had a population as old and vastas ours. Further, those who become alittle fanatical about their nutrition, ex-ercise and stress-relief are displayinga quality of life deep into old age thatis without precedent. Ironically, thosewho are the absolute finest physicalspecimens - in relation to their age - arebodybuilders. Bodybuilders, use pro-gressive resistance training, eat light,

wholesome meals and perform cardio-vascular exercise on a regular basis. Asa result, they exhibit a phenomenal de-gree of fitness: appearing to be decadesyounger than their sedentary contem-poraries. The greatest system for ex-tending the quality of life deep into“old” age is the bodybuilding lifestyle.The bodybuilding life style (minus drugs)is as effective an anti-aging system asany ever devised. The bodybuilding lifestyle is effectivebecause it is comprehensive and multi-dimensional: diet, nutrition, supplemen-tation, meal composition, exercise ap-proach and selection, hi-tech machines,aerobic training, fascia stretching, flexibil-ity training, anti-oxidant science and elo-quent recuperation strategies – all havecombined to stimulate physical progressregardless of age. No matter where youare at in terms of your physical state-of-being, if you incorporate these disciplinesyou will improve in a physical sense: thisis a biological fact-of-life. This complexapproach is stunningly effective and re-quires a sound game plan, focused con-centration, detailed planning andconserted effort. The bodybuilding ap-proach to anti-aging requires a subtlebalance of proper exercise, nutrition, restand an underlying positive mental atti-tude. The pieces, like a fitness puzzle, fittogether and form a holistic, synergisticsystem. Where to start? We start withthe first piece of the puzzle: exercise. Ifyou want to live longer and enjoy a highquality of life, put down the remote con-trol, get out of the recliner and move yourbooty! To get started, you need to per-form some form of resistance exercise,using free weights or machines. Resistance training keeps the humanmusculature functional. The numberone reason old people become en-feebled is that the muscles weaken andatrophy. Weight training promotesmuscle growth and bone density;

ANTI-AGINGBy Colleen Fisher (as told to Marty Gallagher)1998 NPC National masters ChampionBy Colleen Fisher (as told to Marty Gallagher)ANTI-AGING


weight training virtually eliminates os-teoporosis in aging women. Weighttrained muscles do not turn flaccid andweak. It is only when muscles are notused that they lose size, strength,range-of-motion and functional ability.Medical science has demonstrated timeand again that oldsters with no priortraining who commence weight train-ing benefit immediately. Cardiovascu-lar training is equally as important.The idea behind aerobic training isto stimulate the human heart topump blood through organs, veinsand capillaries at an acceleratedrate. Regular high output heart ac-celeration sessions, done on a regu-lar and consistent basis, result instrong internal organs and clean,artery walls. When the internalplumbing is flushed and cleansedby torrents of blood pumpedthrough the pipes on a regular ba-sis, the deterioration naturally as-sociated with aging is dramaticallydelayed. This two-prong exerciseattack, weights and aerobics, en-sures that the body is strong andfit externally and internally. Thesetwo exercise formats – resistancetraining and aerobics - go hand-in-glove. One exercise form does notreplace the other, one is not usedto the exclusion of the other, they areworked in tandem and generate physi-cal synergism. My mother, Kelly Nelson and I livethe bodybuilding lifestyle and it hastaken years off our lives. Mom is sev-enty and I am forty-five. Our young ap-pearance has created quite a stir in themainstream media. We have appearedin all the muscle magazines, gone onthe Rosie O’Donnell Show, had articleswritten in the national newspapers, ap-pear on TV regularly, have regular photoshoots and a heavy guest appearanceschedule that includes exotic locals likeJapan. Do any of these media outletscare that we are bodybuilders? Hardly:they book us because they cannot be-lieve that we look as good as we do foras old as we are. They all marvel at us,mom in particular, as we go through ourposing routine. Then they all ask thesame simple question for which thereis no simple answer: How do you do it?

What is your secret for staying so younglooking? The answer is to adopt thebodybuilding lifestyle. Easier said thendone. Because we are competitive body-builders with goals that may be more ex-treme than what the majority of the popu-lation desire or need to get good results,we take things a little further than JennyQ. Public. Mom and I lift weights 4 to 5

days per week for about an hour per ses-sion. We will perform four or so exer-cises per bodypart and sets are usuallyheld to four per movement. Reps aregenerally 8 to 15 per set and we incor-porate different training and rep tempos.Each muscle group is trained one timeper week with maximum intensity andmaximum recovery. The exception iscalves and abdominals; these are trainedfour to five times weekly. If you don’taspire to be a competitive bodybuilder,you can get great health benefits fromweight training two or three days perweek, for a few sets of 6 to15 reps. Si-multaneously, some form of cardiovas-cular and flexibility training should beperformed four to six times weekly. Startwith ten-minute cardio sessions andbuild the session length up over time.Don’t neglect to obtain proper rest.People who exercise hard need more resttime to recover, regenerate and grow. Inthis busy world we live in, many people

just don’t get enough quality sleep. Tryto schedule a regular time to get up andgo to sleep every day. Nutrition is the forth component:added to resistance training, aerobicsand recuperation. This is the largestgray area for most people. It really isnot all that complicated! Rather thaneat three, large traditional meals, eat fiveor six smallish, low fat meals, spaced two

to three hours apart, throughout theday. This meal pattern ensures thatyou maintain positive nitrogen bal-ance, the optimal metabolic state forbuilding muscle and oxidizingbodyfat. Eat a portion of lean pro-tein at each of your regular mealsalong with plenty of steamed andraw vegetables. Mom and I will com-plete each meal with a somewhatsmaller serving of a starchy carbo-hydrate: perhaps some sweet pota-toes, yams, oatmeal or brown rice.Drink plenty of clean water, and takein lots of quality supplements. Weuse John Parrillo’s supplements andare partial to his potent whey pro-tein, the various amino acids andhis vitamins and mineral formula-tions, which are terrific for their anti-oxidative properties. We avoid re-fined processed sugary foods andfatty condiments. Eating correctly

is difficult, but when you blend the train-ing, diet, rest and nutrition together, thecravings fade as the visible bodychanges occur almost overnight. Noth-ing quite excites a person as real andmeasurable progress. Finally, do not underestimate thepower of goals. Challenge yourself tostay motivated and moving forward.Goals come in many forms. Maybe youwant to improve your body composi-tion to improve your self-esteem. Per-haps you secretly desire to become acompetitive athlete in the sport of yourchoice. Maybe your goal is more mod-est and you just want to feel healthierand have more energy and endurance.Perhaps a physical makeover wouldstimulate you to make a career changeor go back to school. Anytime you im-prove how you feel and look, confi-dence follows and so does opportunity.That spells a happy and healthy life!

Anti-Aging

Age is no factor for Colleen Fisher,42, and her mother Kelly Nelson, 70.


I was chewing on a second Parrillo Barwhile going through my accumulatedphone messages. I had just returned fromgiving a seminar at the martial arts “Fes-tival” held in conjunction with the ArnoldSchwarzenegger Fitness Weekend. Myseminar topic had been a popular oneamong martial artists: how to do thesplits. One message was from Beth, anational-level fitness competitor living inChicago. She had caught my seminar,and (according to the recording) had hertraining, nutrition, and posing routinerelatively together - Beth wanted to in-corporate a full split into her posing rou-tine but could not quite get down into adeep and complete full split. Could theEvil Russian help? Who else could? The morning after my presentation,Patty Schumacher, a martial artist withfourteen years of training behind herblack belt, came by my booth. She toldme that right after Sensei Pavel’s inspi-rational speech, she tried my split-ap-proach in her hotel room (that very night)and low and behold, she did a full Chi-nese split for the first time! It is unrealis-tic for most people to expect to mimicPatty and drop into a full split overnight,but in six months even musclemen whocan only touch other people’s toes canlearn to split. And there is a bloody good

reason to try. As I witnessed at theArnold Classic, the cutting-edge body-building posing routine can no longer belikened to a robotic-android demonstra-tion. No longer is bodybuilding domi-nated by stiff-as-a-board in vitro speci-mens, so inflexible that they can onlyscratch their backs by leaning against adoorway and gyrating in order to gratifyan itch. Nowadays, to win points withthe judges, a bodybuilder needs to dem-onstrate flow, grace and rhythm. IFBB professional bodybuilding hasbecome a big cat show where ease ofmovement and animal flexibility scorebig points. Presentation counts, and canadd or subtract from the scorecard assurely as how well the athlete hits themost muscular pose or how much quadseparation he/she presents. This empha-sis on presentation applies to both maleand female bodybuilders as well as fit-ness competitors. A couple more IFBBpros have picked up on Flex Wheeler’sultra-dramatic split used to highlight hisposing routine. Flex started the trendand several top pros tried to split (withvarying degrees of success) at theArnold Classic this year. If you followthe insider advice in this column, youcan learn how to split, go down all theway, and score big points with both thejudges and audience. There are two types of side splits: withyour toes up and with your toes forward.This month I shall teach you how to dothe first version, which is a lot easier tomaster and will serve as a stepping stonefor the ultimate feat of flexibility – thetoes forward straddle-split. Before westart the hurting, you must understand thatyou will never, ever, do a side-split ofeither kind without positioning your pel-vis in one line with your feet! Leavingthe glutes even a few inches behind theheels is a fatal mistake which keeps manyvery flexible people from going down allthe way in a split. They either end upfalling on their butt or sit down on the

floor with their legs spread wide, butnever wide enough. The pelvic position-ing is split subtlety, an insiders trick-of-the-trade and something the devious in-siders of the stretching racket wouldrather not reveal. Frankly, the fewerpeople that can do the splits the moreaccomplished and unique the stretchpros look. It must be your lucky day, comrade!First, I have given away a trade secretand now I shall declassify my methodfor mastering the proper hip-pelvis align-ment in the quickest possible way! This“secret to kill for” is learning to performa split with your butt against the wall.Once you are deep enough, the pressureof the wall on your back will push thehips through. Presto! You are the new-est resident of Split City! •Sit on the floor with your back to thewall and place something moderatelyslippery under your feet. If you exerciseon a carpet, glossy magazine covers workwell (I used Columbus tourist brochuresfor my demo at the Arnold). Thick socksare good on a vinyl floor, and you can-not do better than folded wash clothsused on hardwood. Skateboards are tobe avoided. •Set a small step stool in front of youand place your hands on it. I do not usea stool in the photos because it wouldhave blocked your view of the stretch.Spread your legs as wide as you com-fortably can: don’t worry comrades, thecomfort will end very soon! •Leaning onto the step stool, lift yourbutt about a foot off the ground andspread your legs a little further. Keepyour toes pointing up. Keep your chesthigh and arch your back (as if you weresquatting) throughout the stretch. For therecord: powerlifters who want to squator sumo deadlift with a wide stanceshould use this method as the wall splitwill help keep the hip and knee jointsfrom being destroyed! •Shift your weight back to your legs.

Side Splits: How to Make Thema Part of YOUR Posing Routineby Pavel Tsatsouline, Soviet Master of Sports

Side Splits: How to Make Thema Part of YOUR Posing Routineby Pavel Tsatsouline, Soviet Master of Sports

Beyond Stretching - Evil Russian


Lean as much of your bodyweight as youcan reasonably handle onto your out-stretched legs. At the same time inhaleand tighten up your entire body, espe-cially your hamstrings and groin muscles.Flex your glutes and abs as well. Pinchthe floor with your heels, as if you are

trying to slide upward. If you succeedand actually start to ascend, load thehams even more. The only way to go isdown! It is important to build up thismuscle tension gradually, over a periodof a couple of seconds, to minimize thepossibility of an injury. Peak the tensionat about eighty-percent of your maximumand keep it there. •Start breathing – but in a very shallowfashion. This way you can maintain tight-ness in your abs. At this point your buttis against the wall and your hands arebarely touching the step stool. Your armsare ready to catch you if you goof up,but they are not carrying any weight -unless your hams are very weak. Yourheels dig hard into the floor as your ham-strings and adductors keep flexing.

•Maintain steady tension in your legs,glutes, and abs. This is crucial. If yousemi-relax your leg muscles, you are wast-ing your time. You need to be able to putup with the progressive fatigue and painof an extended isometric contraction tomake the wall split work.

•Hold this tension untilyour hamstrings and hipadductors literally col-lapse from exhaustion. Itmay take a few secondsor it may take a few min-utes – but it will eventu-ally happen. It will not beenjoyable, but that is ir-relevant. •When you feel yourtired quivering musclesinvoluntarily relaxing, useyour contrast breathingand let out a sigh of relief.Contrast breathing willhelp your beat-up ham-strings and inner thighsgo limp. This is preciselywhat we want: first wetense the target musclesuntil they spaz-out, thenwe sink into the stretchusing contrast breathing.The degree of stretch willincrease as your ex-hausted body slips downthe wall. •Make a point to onlyallow your feet to slideout to the sides, rather

than slide forward. Otherwise, you de-feat the purpose of the stretch. To maxi-mize safety, only go down an inch or sobefore catching yourself with your hands(remember the stool?). Adjust yourweight using your arms and the stool. Ifthis explanation is too complex, buy myvideotape Beyond Stretching. On sec-ond thought, buy my videotape anyway,even if everything is perfectly clear! Backto work: •With hands still on the stool, shift yourweight back to your heels, flex your hamsinto exhausted submission once again.Keep plugging away until you are sit-ting down on the floor with your shoul-der blades touching the wall and yourlegs spread wide. Then lift yourself upwith your arms, spread your legs even

wider, and start all over. •Repeat the drill until you get tired oryour range of motion stops improving,whichever comes first. Once you havehit your limit for the day, pack your gymbag. Rest for two to five days beforeyou split again, preferably right afteryour next leg workout. When you can do a full, toes-up sidesplit against the wall, ditch the wall. Theonly technique change you should makefor free splits (no wall) is that you moveyour hands off the stool and behind yourback as you make the landing approach.Without the pressure of the wall, youhave to push your hips forward with yourarms. There are at least three reasons to makethe wall split a regular part of your train-ing. First, this procedure improves flex-ibility and helps improve your oddsagainst blowing out your knees during asquat – particularly if you allow them tobow in. The ballet hip turnout, deliv-ered by the wall-split, will make the taskof tracking your knees over your toes alot easier. Second, the wall-split drill willallow you to widen your squat and sumodeadlift stance without grinding yourhips and knees to pulp. A super widesquat and Sumo stance can potentiallyboost a powerlifter’s total and expandtheir assistance exercise arsenal. Body-builders and fitness athletes who takeup mutant wide-stance squats as a re-sult of their newly found flexibility willbe excited at the new muscle develop-ment and striations that suddenly appearin the most unlikely places. Lastly, full splits done onstage duringa posing routine is extremely dramaticand can translate into a competitive ad-vantage. Nothing in bodybuilding isquite so impressive as seeing a heavilymuscled athlete effortlessly slide downinto a full-split to conclude a killer pos-ing routine. I have my own selfish rea-son: if we can get bodybuilders to incor-porate these flexibility movements intotheir posing routines, spectators will starttreating bodybuilding contests like ath-letic events. Flexible bodybuilders per-forming athletic posing routines willquickly dispel the notion that bodybuild-ing is nothing more then a human ver-sion of a cattle and livestock auction.Until next month Comrades.

Side Splits: How to Make Them a Part of Your Posing Routine

Sit on the floorwith your back tothe wall andspread your legs.Slide newspapersunder your feet ifyou exercise oncarpet. On thephoto I use foldedtowles on a hard-wood floor.Set a chair or astep stool in frontof you for addi-tional safty. I don’tin the photo be-cause it wouldhave blockedyour view of thestretch. A balletbar above youworks even better.


A rose is a rose is a rose . . .Stein, 1929

Sugar is sugar is sugar . . .Hampton, 1999

Hampton and I had been searchingfor Pavel at the Arnold classic when weput a halt to the fruitless search: we werehoping to find the Evil One in time forlunch, but in this wall-to-wall sea of hu-manity it was an impossible task to de-tect the lean Russian. So we threw upour hands in frustration and decided tomake our way back to the Parrillo booth.We U-turned and started down one ofthe eight, hundred-yard isles. I slowedto a snail’s pace, sauntering along, stop-ping at every booth to sample everyflavor of every nutritional bar I couldfind. Since there were one hundred-plus supplement manufacturers offer-ing versions of sport bars at TheArnold Classic, sampling was a daunt-ing task. I ate my way down six islesbefore arriving at our eventual oasis ofsanity in this sea of madness, the Par-rillo booth. My slow pace drove youngSteve insane on a multitude of levels: Iwas purposefully, maddeningly slow –I sampled every flavor of every bar atevery booth for six isles – granted - itwas confined to a sliver of each. None-theless, it was a significant culinary featin terms of gross volume ingested. Myundisguised sampling of the ‘enemies’product smacked of treason to thepower prodigy. “Why are you eatingthat garbage?” He felt that the very actof eating the competition’s product wassomehow sacrilegious. I grabbed his arm, took his hand andin it placed a piece of ‘Almond MochaFudge Sundae’ - a 50gram bar made byone of the top ten supplement compa-nies in the world. Hampton’s hand re-coiled as I forced him to accept the bar.“Eat it!” I commanded. He chewed and

swallowed it quickly making a facethroughout. “Yeah – it tastes syrupysweet – but that’s because it’s got moresugar in it then a handful of MilkDuds!” I smiled like the Cheshire Cat.“Exactly! And this is the rationale be-hind our snail pace. This is a trick-or-treat journey. Let’s have a binge day,eat a bunch of junkfood and do someresearch on the competition, all at thesame time.” I would purchase a bar andeat a sample, over and over. Hamptonate too but was indignant at the lack oftruthfulness bar makers exhibited intheir labeling. “This whole situationpisses me off!” He said as he read theback of a “high protein, low carb” barcontaining 22 grams of sugar. “I knowbut relax – I need you to help me re-search this travesty Hampton. Thinkof it as investigative journalism.” Helooked at me blankly and said, “Youfreak me out sometimes.” I took anotherbite of a bar and said, “Good.” A sizable majority of health food com-panies market sports nutrition bars thatdeliver a sugar loaded, nutritionally in-ferior product. They sell the hell out ofthem by using sugar. In a Clinton-esquetwisting of facts, bar maker’s claim theirhigh sugar bars are healthy and will helpyou get bigger and leaner. I guess it alldepends on how you define the words‘healthy’, ‘bigger’ and ‘leaner’.” Hamp-ton wondered aloud, if we knew all that,why were we eating this junk. “So whyare we gourging ourselves on this nu-tritional horse manure?” I grabbed an-other bite of bar. “Research son. Weneed to determine the depth of the cor-ruption” Call it morality. If you are inthe health and fitness industry andhave a food product loaded with sugarand tell folks that eating your bar willmake them healthy and fit then you arejiving us. This is not the candy indus-try, this is the health and fitness indus-try, and those who profess to sell health

and fitness bars and in actuality sellcandy bars are displaying hypocrisy atits highest, boldest level. It is breath-takingly brazen to attempt to sell candy(cloaked in nutritional sheep’s clothing)to (supposedly) sophisticated body-builders. That these hucksters succeedis mind-blowing. This new wave of sport nutrition(candy) bars is bad news to unsuspect-ing consumers. These bars blatantlyuse huge amounts of sugar and alltypes of unhealthy ingredients. Thesales success of these bars is depen-dent on two tactics both rooted in un-varnished hucksterism. First, that thebodybuilding public is too lazy to scru-tinize the nutritional content, break-down and the ingredients listed. Sec-ondly, people are slaves to taste andwant desperately to believe that thesebars loaded with sugar and covered inchocolate, are somehow okay. Theseare candy bars, rather than the highprotein muscle builders they are por-trayed as. It is a perfect example of de-lusion and naivete’. Further, weighttrainers in droves have convinced them-selves that by eating these great tast-ing, syrupy sweet concoctions, they aredoing something fantastic for theirbody: eating a nutritious health foodthat will help them build muscle (“highprotein”) and strip fat (fat chance ismore like it). Hampton, ever eloquent, summed thesituation up: “It really pisses me offthat the good guys – the principled few– are penalized in terms of sales by thecandy bar manufacturers who masquer-ade their bars as performance nutritionaides!” I nodded and we moseyeddown to the next booth staffed by abevy of buxom babes and we eachgrabbed a handful of bar bits.Hampton’s body language betrayedhim. He was getting sugar-buzzed. Hewas becoming increasingly animated

The Great Sugar Rip-off:Hampton Gets Sugar Buzz At The Arnold Classic

by Marty Gallagher

Power Principles

The Great Sugar Rip-off:Hampton Gets Sugar Buzz At The Arnold Classic


and got into the spirit of the thing bythe time we reached the fifteenth booth.He grabbed a handful of bar bits fromsix different plates and stuffed them intohis face. He looked at me with aflushed-face. “Hey! Just like Hallow-een!” Now he understood. We movedto the next booth and hit the sweet-tooth jackpot. It was a confectionarystore as good as the local candy storeI use to habituate as a kid. Only in-stead of licorice and O’Henry Barsthey had a dozen varieties of nutri-tional candy bars, all with namesstraight off the Baskin-Robbins menulist: chocolate raisin thunder, rum riverrocca, malted raspberry, frosted vanillaprotein blast, and the like. At each booth that had a bar prod-uct, I would buy a bar, flip it over andquickly peruse the ingredients listedin order of proportionality. I wouldthen drop down to the NutritionalFacts portion and search out the sugarand fat content. Everyone who is any-one in the nutritional world seems tohave a customized bar designed to lurecustomers to their product. The quick-est way to lure new users (assumingscruples are not important) is to use abunch of sugar. Another deceptivetrick-of the –trade is to not list glycerinas a carbohydrate(which the FDA tellsus is the correct way to label glycerin)and claim a high protein, low carb barwhen there are a significant amount ofcalories coming from glycerin. This is anutritional sleight-of-hand. It is a scam,

rivaling that of any street corner three-card Monty hustler. As we finished our bar-eating jour-ney, Steve looked buzzed. “I’ve readevery wrapper.” He said. “The highestsugar content I came across was 37grams. In comparison a 43 gramHershey’s® bar has 22-grams of sugar.So is it a candy bar or a supplement

bar?” I was inspecting my bar booty andhad a few observations of my own:“The bodybuilding consumer is prettydamn gullible if he thinks that callingsomething a sport nutrition bar some-how cancels out the fact that it’s loadedwith sugar. It’s as if the word ‘health’ or‘sport’ or ‘fitness’ on the bar label some-how negates the nutritional downsideof sugar. Amazing.” I pulled a bar outof my Halloween bag at random andsaid, “Most don’t even hide the fact;listen to these ingredients and the nu-tritional values.” I held a top selling bar

to the light. I pealed back the fold. “Serv-ing size is fifty grams and it containsnine grams of fat and twenty four gramsof sugar.” Under the ingredient break-down, high fructose corn syrup was thesecond most plentiful ingredient withchocolate a close third. “No wonder ittastes like a candy bar!” I said. Manufactured by respectable firms,these candy bars masquerade as healthfood products and are seizing a siz-able portion of available barmarketshare. As a business productthese high sugar bars are a smash - asa health food product these bars arefraudulent. And yet the bodybuildingpublic, apparently as gullible as GomerPyle at Studio 54, blissfully knaw awayon their ‘health’ candy. They say ig-norance is bliss so there must havebeen a huge number of blissful bar con-sumers roaming the Arnold Classic.Meanwhile, the stalwart Parrillo Barsstand virtually alone as a reasonable

voice of ethics and function in this ageof hype and slight-of-hand glitz. Theinscrutable Parrillo bars, by way of com-parison, offer the serious bodybuilder arealistic, fantastic tasting alternative tothe sugar hypocrisy so prevalentamong bar makers. Steve summed it upbest: “Hey, sugar is sugar and thespinmasters can attempt to twist andobscure that fact in a thousand differ-ent ways, but in the end, any bar loadedwith sugar is bad news – and every-body knows it.” Amen to that and Ca-veat Emptor! Let the buyer beware.

April 24 John & Todd Swinney Gold’s Gym Baltimore, MD

May 8 Buckeye BB Championships & Fitness Warren, OH

May 15 Powerhouse Classic & Fitness Hudson, OH

May 22 Michael Francois World Gym Classic Columbus, OH

The Great Sugar Rip-off:

Parrillo Energy Bar™: Onlythree grams of sugars withno fructose or sucrose.


Workout recovery is a very importantissue for the serious athlete. There issome confusion about what is the bestnutritional strategy to optimize recov-ery and growth after exercise. As is thecase with many issues in nutrition, thereis no single best answer. The best ap-proach depends on what kind of athleteyou are and what your goals are. Thereare some common questions we at Par-rillo Performance receive relating to therole of carbohydrates in the post-exer-cise environment. We are often asked:should my post-exercise meal includeprotein or carbohydrate? Or both? Andjust how much is enough? Is timing im-portant? When is the best time to takeCreatine? Optimal nutrition for abodybuilder is different from thatfor an endurance athlete. Optimalnutrition varies individual to indi-vidual and circumstance to circum-stance. Are you trying to optimizeyour physique, strength or endur-ance performance? Different goalsrequire different methods. Sowhen you hear conflicting opin-ions about the best diet or supple-ment, remember there is no singlecorrect answer. We have to tailorthe answer for each individual. Iwill share with you the principlesthat will allow you to customizeyour very own diet and nutritionalsupplementation program. For some background let’s re-hash some biochemistry. Duringexercise your muscles use mainlycarbohydrate and fat as fuel. Some-times, during prolonged activity (likedistance running) you will burn proteinstores. Protein oxidation in exercise oc-curs after glycogen stores are signifi-cantly depleted. For high intensity ac-tivity such as weight lifting (as opposedto long duration exercise like aerobics),carbohydrate is the primary fuel. Forendurance activities like jogging or cy-cling, a mixture of carbohydrate and fatis used. As the exercise proceeds,

muscle and liver glycogen stores be-come progressively depleted. It wouldmake sense to replace the depleted fuelin order to keep our work output high.Furthermore, if our goal is to gain musclethen we need to supply the raw materi-als to support growth. We can do bothsimultaneously. Insulin levels decrease markedly dur-ing exercise and this allows the releaseof fat from adipose cells. The goal ofour post-exercise recovery meal is to re-plenish energy stores depleted duringthe just-completed session. Insulinplays a central role in nutrient storage,acting to transport carbohydrates andsome amino acids from the bloodstream

to the individual cells. Insulin also stimu-lates the storage of carbohydrate as gly-cogen. Significantly, carbohydrate is apotent stimulus for insulin release whileprotein’s effect on insulin is far moresubdued. Athletes have long practicedeating a high carbohydrate meal afterexercise and this makes a lot of sense.A high carb post-workout feedingserves to increase insulin levels and re-plenish glycogen stores. And this is agood thing: by replenishing drained nu-

trients and dousing exhausted muscleswith nourishing carbohydrates, we pro-mote muscle healing and growth in thepost-workout state. Should this post-workout feeding alsocontain protein? And exactly how muchcarbohydrate and protein is optimal?What type? Are simple sugars or refinedcarbohydrates better in the post-work-out environment? I never recommend eating simple sug-ars or referred carbohydrates – postworkout or any other time - for severalreasons: simple sugars and refined car-bohydrates are far more likely to be con-verted to fat than complex carbohy-drates. It’s all a matter of chemistry. If

the sugar enters your bloodstreamfaster than it can be stored as gly-cogen, the excess will be convertedto fat by the liver. No doubt aboutit! Some endurance athletes re-plenish glycogen with simple sug-ars or refined carbohydrate but thisstrategy is bad news for bodybuild-ers. A serious bodybuilder wantsto minimize fat accumulation andtherefore simple sugars and re-fined carbohydrates have no placein the diet of a top bodybuilder -even after a workout. Every meal should supply a mix-ture of protein and carbohydrate,including the post-exercise meal.In addition to replenishing glyco-gen stores, the post-exercise mealserves to re-supply amino acidsused to repair muscle tissue. Sev-

eral medical studies have examined howthe composition of the recovery mealaffects hormone levels critical for musclegrowth (1-3). I have reviewed some ofthese studies in detail in the August,1997 edition of the Parrillo PerformancePress: you can access this data throughour online web-site at www.parrillo.com/press/970804.htm. A post-workout feed-ing of carbohydrate and protein is de-monstrably more effective at increasinginsulin and growth hormone levels than

Post Workout Nutritionby John Parrillo

Parrillo Sports Nutrition Update

Post Workout Nutritionby John Parrillo

Good protein sources include eggwhites, fish, chicken breasts and tur-key breasts without the skin.


ingesting carbohydrate alone. Thistranslates into a far more potent ana-bolic stimulus, resulting in greatermuscle accrual. Also, this combinationis more effective at replenishing glyco-

gen stores than carbohydrate alone (3).Since the goal is to heal and buildmuscle, the optimal recovery mealshould contain a mixture of protein andcarbohydrate. How much carb and protein per post-workout feeding is optimal? The answeris not precise - and may never be. Itvaries depending on your goals andbodyweight. It you want to gain sizethe post-workout meal should containmore calories than if you are desirousof losing bodyfat. In previous articles Ihave explained at length how to deter-mine the proper number of calories toconsume to effect muscle gains or fatloss. After you determine your caloric

breakeven point, divide your daily al-lotment of calories into five or six meals,each containing approximately the samenumber of calories. One of these mealsshould be your post-workout meal.

Theoretically, your post-workoutmeal should actually be your big-gest meal of the day. Why? Thebody is more efficient at oxidizingfood in the post-workout state. Ifyou are seeking to add qualitymuscle size, I suggest calculatinghow many calories each mealshould contain on average andmake the recovery meal one-and-a-half times the average meal calo-rie total. Conversely, if you aretrying to lose weight, then thepost-workout meal should containthe same caloric content as theother meals. Through scientific research andyears of working with the world’stop bodybuilders, I have found

that a mixture of about 50% protein and50% carbohydrates is ideal for a post-workout feeding. This is the rationaleand basis for our 50-50 Plus Powder™,which is the ideal post-workout recov-ery drink. Many people rely on supple-ments after working out because few arehungry for solid food immediately afterexercise. Our nutrition Bars are anothereasy way to get quality calories in aftera workout - and convenient also. Theyare available in several different protein-carbohydrate ratios to suit your indi-vidual needs. Timing is important: thesooner you eat after a high intensity train-ing session the better off you will be. There exists a “window of nutritional

opportunity” that opens immediatelyafter exercise during which glycogen re-synthesis rates are maximal. This win-dow stays open for roughly two hoursafter the cessation of exercise (6). Con-sidering that it takes some time for thenutrients to be digested and absorbed, Iwould suggest you eat your recoverymeal as soon as you can after exercise,to take advantage of the open windowbefore it snaps shut. This is another rea-son why supplements are ideal as post-exercise meals. They are easy to pre-pare and quickly absorbed. A shakerbottle with four to six scoops of 50-50Plus Powder™, placed in your gym bagmakes an ideal post workout recoverydrink. In edition to the 50/50 Plus Pow-der™ it is imperative you get a mealwithin 2 hours of completion of yourworkout. Next month we can talk inmore detail about carbohydrate metabo-lism during exercise and go into carbo-hydrate and fluid repletion during exer-cise.

References1. Chandler RM, Byrne HK, PattersonJG, and Ivy JL. Dietary supplements af-fect the anabolic hormones after weighttraining exercise. J. Appl. Physiol. 76(2):839-845, 1994.2. Rabinowitz D, Merimee TJ, MaffezzoliR, and Burgess JA. Patterns of hormonalrelease after glucose, protein, and glu-cose plus protein. Lancet 2: 454-457,1966.3. Zawadzki KM, Yaspelkis BB, and IvyJL. Carbohydrate-protein complex in-creases the rate of muscle glycogenstorage after exercise. J. Appl. Physiol.72: 1854-1859, 1992.4. Nicholas CW, Green PA, HawkinsRD, and Williams C. Carbohydrate in-take and recovery of intermittent run-ning capacity. Int. J. Sports Nutr. 7: 251-260, 1997.5. Pizza FX, Flynn MG, Duscha BD,Holden J, and Kubitz ER. A carbohy-drate loading regimen improves highintensity, short duration exercise perfor-mance. Int. J. Sports Nutr. 5: 110-116, 1995.6. Liebman M and Wilkinson JG. Carbo-hydrate metabolism and exercise. Chap-ter 2 in Nutrition in Sport and Exercise,Wolinsky and Hickson, editors. CRCPress, Boca Raton, 1994.

Post Workout Nutrition

50/50 Plus Powder™ providesyour body with the protein & car-bohydrates it needs to recoverfrom your workouts.

The new Parrillo Energy Bars™ are a conventional way toget quality calories in after a workout.

The Total Performance Package™Includes the Parrillo Nutrition Pro-gram™, Parrillo Training Manual™and Parrillo Body Stat Kit™.

The Parrillo Training Manual™ Properexercise techniques, special fascialstretching and high intensity routines.

The Parrillo Nutrition Program™Includes the Nutrition Manual™ de-luxe food scale, Diet-trac sheets andCapTri® cookbook.

The Parrillo bodyStat Kit™ IncludesBodyStat Manual, BodyStat sheetsand calipers.

The Parrillo Sports Nutrition Guide™John Parrillo’s art and science of mod-ern sports nutrition.

Parrillo Books Packed with informationthat has made John Parrillo one of theleading bodybuilding and fitness expertstoday.

The Parrillo Energy Bars™ High PoweredNutrition. Available in French Vanilla, SweetMilk Chocolate, Chocolate Raspberry,Apple Cinnamon or Butter Rum Flavors.

The Parrillo Protein Bars™ Portable60/40 Nutrition. Available in StrawberryShortcake or Fudge Brownie Flavors.

The Parrillo Sports Nutrition Bars™ Per-fect Portable Nutrition. Available inCappuccino, Chocolate, Layered PeanutButter/Chocolate, Peanut Butter, or VanillaFlavors.

CapTri® This amazing supplementcan be used to burn bodyfat and gainquality mussle mass.

The Parrillo Computer Nutrition Pro-gram™ The High-tech solution to con-figuring your diet.

Creatine Monohydrate For-mula™ Boosts Muscular En-ergy Stores.

Parrillo Quality Products Orderline 1-800-344-3404

Pro-Carb Powder™ Clean Carbohy-drate Energy Source. Available inChocolate and Vanilla Flavors.

50/50 Plus Powder™ Protein & Car-bohydrates for workout Recovery. Avail-able in Chocolate Vanilla OrangeCream and milk Flavors.

Liver-Amino Formula™ PowerPacked Protein with Heme Iron.

Hi-Protein Powder™ OutstandingFunctional Protein. Available inChocolate and Vanilla Flavors.

Optimized whey Protein™ HighBiological-Value Protein. Availablein Chocolate Malt, Strawberry Maltand Vanilla Malt Flavors.

Mineral-Electrolyte Formula™Nutrients for Electrolyte Balance.Essential Vitamin Formula™:Supports Vitality.

Muscle AminoFormula™Nutrients forMuscle Growth.

Evening PrimroseOil 1000™Essential FattyAcids.

AdvancedLipotropicFormula™Nutrients forFat Metabolism.

Ultimate AminoFormula™Free formAminoAcids for HardDieting.

Max EnduranceFormula™Nutrients forHard Training.

NutrientsforEndocrineFunction

Enhanced G HFormula™

Info-Line (513) 531-1311 http://www.parrillo.com

C a p T r i ®.......................................................................... High Thermogenic Energy Source.............32 Fluid O unces...... $40.00Max Endurance Formula ™..............................................Nutrients for Hard Training.......................150 Capsules........... .$30.00Enhanced GH Formula™................................................ .Nutrients for Endocrine Function...............50 Capsules.............$36.00Advanced Lipotropic Formula ™..................................... Nutrients for Fat Metabolism....................150 Capsules...... ...... $28.00Liver-Amino Formula™............................. .................... .Power Packed Protein with Heme Iron.....500 Tablets............... .$ 34.00Mineral-Electrolyte Formula™........................................Nutrients for Electrolyte Balance.............150 Tablets............... $12.00Muscle Amino Formula™................................................Nutrients for Muscle Growth....................150 Capsules............ $32.00Ultimate Amino Formula™..............................................Nutrients for Hard Dieting........................150 Capsules........... $34.00Essential Vitamin Formula™ ...........................................Nutrients for Vitality................................. .150 Tablets.............. $16 .00Creatine Monohydrate Formula™ .................................. Boosts Muscular Energy Stores.................300 Grams...............$29.00Evening Primrose Oil 1000™............. ............................ .Essential Fatty Acids................................ 90 Gelcaps............... $24.95Vanilla Pro-Carb Powder™.... . . . . . . . . . .. . . . . . . . . . . ................... . Clean Carbohydrate Energy Source..........35 Ounces................$24.00Chocolate Pro-Carb Powder™.........................................Clean Carbohydrate Energy Source..........35 Ounces............... $24.00Vanilla Hi-Protein Powder™........................ ................... Outstanding Functional Protein................32 Ounces................$36.00Chocolate Hi-Protein Powder™.......................................Outstanding Functional Protein................32 Ounces................$36.00Chocolate Malt Flavor Optimized Whey Protein ™..........High Biological-Value Protein................. 28 Ounces.. ..............$39.95Strawberry Malt Flavor Optimized Whey Protein™........ High Biological-Value Protein................. 28 Ounces................$39.95 Vanilla Malt Flavor Optimized Whey Protein™..............High Biological-Value Protein................. 28 Ounces................$39.95Chocolate Flavor 50/50 Plus Powder™..........Protein and Carbohydrates for Workout Recovery.....32 Ounces................$32.00Milk Flavor 50/50 Plus Powder™..................Protein and Carbohydrates for Workout Recovery.....32 Ounces................$32.00Orange Cream Flavor 50/50 Plus Powder™..Protein and Carbohydrates for Workout Recovery... 32 Ounces..................$32.00Vanilla Flavor 50/50 Plus Powder™..............Protein and Carbohydrates for Workout Recovery.....32 Ounces.................$32.00Parrillo Sports Nutrition Bars.........................................Perfect Portable Nutrition......................... 12 Pe r Box...............$24.00Your choice of Cappuccino, Chocolate, Layered Peanut Butter/Chocolate, Peanut Butter, or Vanilla flavor - Available in box quantities only.Parrillo Protein Bars.........................................................Portable 60/40 Nutrition......................... ...12 Per Box................$27.00Your choice of Strawberry Shortcake or Fudge Brownie Flavor..... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Ava ilable in box quantities only.New Parrillo Energy Bars................................................ High Powered Nutrition.............................12 Per Box................$24.00Your choice of French Vanilla, Sweet Milk Chocolate,Chocolate Rasberry, Apple Cinnamon, and Butter Rum ....Available in box quantities only.

Nutrition Program ......................................................................... Nutrition Manual, Food Composition Guide...................................$49.9530 Diet Trac Sheets, CapTri® Manual, Supplement

Guide, and 450 Gram Deluxe Food ScaleTraining Manual ............................................................................. Proper Exercise Techniques, Special Fascial Stretching..................$49.95

and High Intensity RoutinesBodyStat Kit ...................................................................................... BodyStat Manual, 12 BodyStat Sheets, and Skinfold......................$39.95

Calipers, Bound Separately with Leatherette CoverPerformance Package ................................................................. Nutrition Program with BodyStat Kit..............................................$79.95Total Performance Package ................................................... Training Manual, Nutrition Program & BodyStat Kit...................$129.95High Performance Bodybuilding ...................................... Everything the Serious Bodybuilder Needs in One Book...............$15.95John Parrillo’s 50 Workout Secrets .................................. Advanced Training Tips Used By John Parrillo$15.95CapTri® Cookbook ....................................................................... Strict Recipes Using CapTri® To Make Your Food Taste Great.........$9.95John Parrillo’s Performance Press@ .......................................................... 12 Monthly Information-Packed Issues (U.S.)................................$19.95Computer Nutrition Program ............................................... Design Your Diet to Gain Lean Mass and Lose...............................$49.95

Body Fat at the Touch of a Button (PC only)

PARRILLO PERFORMANCEPARRILLO PERFORMANCEPRODUCT PRICE LISTPRODUCT PRICE LISTSUPPLEMENTSSUPPLEMENTS

PUBLICATIONSPUBLICATIONS

To Order, Call 1-800-344-3404 or (513) 531-1311

Ø

Parrillo P

erformance C

over ContestP

arri

llo P

erfo

rman

ce C

over

Con

test

Send in photographs by May 29th of your physique along with your storyon how Parrillo Performance Programs or writings have affected your life.Our winner will be selected based upon quality of photos submitted andimpact of the story. Send photos and story to “Cover Contest”, Parrillo Per-formance, 5143 Kennedy Ave., Cincinnati, OH 45213.

TTTTThis Monthshis Monthshis Monthshis Monthshis MonthsFFFFFeaeaeaeaeaturturturturtureeeeeYYYYYour Nameour Nameour Nameour Nameour NameHerHerHerHerHereeeee

TTTTThis Monthshis Monthshis Monthshis Monthshis MonthsFFFFFeaeaeaeaeaturturturturtureeeeeYYYYYour Nameour Nameour Nameour Nameour NameHerHerHerHerHereeeee

John ParJohn ParJohn ParJohn ParJohn ParrillorillorillorillorilloWWWWWants Yants Yants Yants Yants You!ou!ou!ou!ou!

Rules and Regulations

So how doyou win?

○

○

○

○

○

○

○

○

○

○

○

○

○

○

○

○

○

○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○ ○

○

○

○

○

○

○ ○ ○ ○○

○

○

ê

John Parrillo’sJohn Parrillo’s

John ParJohn ParJohn ParJohn ParJohn ParrillorillorillorillorilloWWWWWants Yants Yants Yants Yants You!ou!ou!ou!ou!

So how doyou win?

○ ○ ○ ○ ○

○

○

○

?That’s right, we want toput you on the cover ofthe Parrillo PerformancePress. The winner will ap-pear on the cover of thePerformance Press andbe the subject of a featurearticle. In addition, thewinner will receive ParrilloPerformance clothing andsupplements.

That’s right, we want toput you on the cover ofthe Parrillo PerformancePress. The winner will ap-pear on the cover of thePerformance Press andbe the subject of a featurearticle. In addition, thewinner will receive ParrilloPerformance clothing andsupplements.


Summer is fast upon us. Areyou as lean, toned, and muscu-lar as you want to be?

Don’t fret if you aren’t. You can stillachieve your goals. At the request ofreaders, I’ll review again my Two-WeekFat-Burning Blitz. It’s a terrific way tonudge your body into burning extra fat,and it employs familiar principles fromthe Parrillo programs. The best thing about blitz is that youdon’t have to deprive yourself of food.There’s no crash dieting. You actuallyget to eat more food - not less - andknock off body fat in the process. There’s no guesswork involved, either.It’s easy to follow, and best of all, itworks. All you have to do is follow myexact instructions for meals and exer-cise each day of the plan. Then watchthe fat melt off ... in just two weeks.

Now, here’s how the blitzworks:

Manipulate Your CarbohydrateCalories To Maximize Fat-Burning

Follow the Parrillo Nutrition guide-lines for food choices. Select lean pro-teins, fibrous carbs, and starchy carbs,as you plan your diet. (Consult the Par-rillo Nutrition Manual for food lists.)

Four times a week for the first two-weeks, eliminate starchy carbohydratesfrom your evening meal. In other words,no starchy carbs after 3 p.m. in the af-ternoon. There are three reasons forthis. Reason one: By reducingyour carbohydrate consumption, youinhibit the release of the hormone insu-lin. One of insulin’s jobs is to promotefat storage. Inhibiting the secretion ofinsulin triggers glucagon, a hormonethat helps unlock fat stores. Reason two: When starchy carbo-hydrates are dropped at night, fewerstored carbohydrates (glycogen) areavailable for energy the next morning.In the absence of glycogen, your bodystarts burning fatty acids (stored bodyfat) for energy when you exercise aero-bically before breakfast, as the plan rec-ommends. Fat loss is accelerated as aresult. Reason three: When you eat starchycarbohydrates at breakfast and lunch,they are efficiently delivered to themuscles - and are less likely to be con-verted to fat. You may feel slightly less energeticfrom the exclusion of starchy carbohy-drates. If this happens to you, compen-sate by eating more of these carbohy-drates all through the day (except atdinnertime). It also helps to supplementwith CapTri®, taken with food in theafternoon, with mock meals, and in theevening - about one or two tablespoonseach time. Used this way, CapTri® actsas a pure energy source because it isabsorbed like a carbohydrate; it sparesglycogen; it helps your body enter a fat-burning mode; and it helps speed upyour metabolism.

Use Proven Fat-BurningExercise Techniques

The blitz incorporates two important

fat-burning techniques: pre-breakfastaerobics and post-weight training aero-bics. In both cases, you’re in a glyco-gen-needy state. Theoretically, yourbody is forced to draw on its own storedfat for fuel in the absence of enough gly-cogen for energy. This can acceleratefat burning. You have two options, depending onyour schedule. In Option #1, you’llexercise aerobically six mornings aweek (pre-breakfast) for 45 minuteseach time. In Option #2, you do thesame, but only three mornings a week.You get your other three sessions in af-ter your weight training workout. Train like this for two weeks.

Double Up On Your Aerobics In both options, I recommend 45 min-utes of aerobics in the evening on non-weight training days (30 minutes onweight-training days). This does twothings: First, it causes further glyco-gen depletion, so that in the morning,your body starts immediately deduct-ing fat from storage. Second, eveningaerobics crank up your metabolic rateat a time when it tends to drop (duringsleep). Remember, vigorous exerciseboosts metabolism long after you’vefinished exercising. Also, the greaterthe intensity of exercise, the greater themetabolic after-effect. Train aerobically like this for twoweeks.

Weight Train Using A SplitRoutine

That way, you can get in one morecalorie-burning workout with a littleextra work. If your lower body needsmore reshaping, for example, then workit twice a week and your upper bodyonce a week.

The Lean Bodies Two-Week Fat-Burning BlitzBy Cliff Sheats, M.S., Clinical Nutritionist

Lean Bodies

The Lean Bodies Two-Week Fat-Burning BlitzBy Cliff Sheats, M.S., Clinical Nutritionist

Go for It! Stick to the blitz, and see a firmer, fit-ter body in no time at all! Here are justa handful of comments that have cometo me from people who successfully fin-ished the blitz. “I used the blitz to get ready for my25th high school reunion, and I wasamazed by the fast results. The firstweek, I had noticeably more muscledefinition, and by the end of the two-week period, I had lost three morepounds. Last year, I tried a popular 14-day crash diet to get ready for a beachvacation, and it was a dismal failure. Ilost no weight and felt miserable in mybathing suit. By contrast, I was able toeat approximately 2,000 calories a dayon the two-week blitz and get in superbphysical condition - better than I’velooked in years. At my reunion, I wonan award - Least Recognizable. I tookit as a compliment, since I was muchheavier 25 years ago.” (Margaret R.)“I followed Option #1. Plus, I added

another day of weight training to myexercise schedule. My routine was or-ganized as follows: chest/back/tricepstwice a week; shoulders/biceps/legstwice a week. I also biked, elevatingmy heart rate to 160 to 165, and ran,with an exercising heart rate of 140 to160. For variety, I played a lot of full-court basketball. “Where nutrition is concerned, Ieliminated starchy carbohydrates atnight, while eating more of them dur-ing the day. My calories ranged from4,200 to 5,000 a day. “After just a few days on the blitz, Idefinitely showed a leaner physique,with no loss of energy. By the end ofthe blitz, I lost body fat and gainedmuscle.” (Dwayne W.)“When I first looked at the Two-WeekFat-Burning Blitz, I was overwhelmed. Ithought: ‘I can’t do it!’ But I just tookone step at a time. My calories averagedbetween 2,200 and 2,500 a day. I wassurprised that I had so much energy to do

the exercise routines. And I was thrilledwith the muscular definition the workoutsgave me. I included intensity-builders inmy workouts, including a split weighttraining routine and brief rest periods (ap-proximately 30 seconds) between chest,back, frontal thigh, and hamstring exer-cise sets; 15 to 20 second rest periods be-tween calf exercise sets. My weight train-ing workout was very aerobic, and I wasable to elevate my heart rate to 120 to160 beats a minute while training. “For aerobics, I did a form of intervaltraining (15-minute bike sprints on a 10-speed, immediately followed by 13 30-yard running sprints. I walked back tothe starting point to begin the next sprint.).My calories averaged between 3,000 and3,500 a day. The combination of in-creased calories and higher intensitycaused me to lean out considerably.”(Woes C.) Before beginning an exercise or dietprogram, consult your physician and gethis/her approval.

The world’s foremost authority on training and nutrition has just taken overTHE WORLD—the world wide web that is. John Parrillo announces thelaunching of the newest version of Parrillo.com. You will find the absolutebest information on nutrition, training and stretching available on the worldwide web today. Order on our on-line, totally secure, shopping cart. No oneelse brings you information and products like Parrillo Performance.

The Lean Bodies Two-Week Fat-Burning Blitz


I am a powerlifter preparing for thenational championship and my traininghas been going great on every measur-able level: overall strength, muscle sizeand raw power have all been headingsteadily upward since I commencedtraining under the tutelage of the IronGuru, John Parrillo. In the previous twocolumns we have walked you throughmy back and leg workouts, all doneunder the watchful Parrillo eye. Thismonth I will guide you through thechest, shoulder and arm routine Johnput together for me – it is vicious, toughand long. When I’m done, I try to getin four nutritious meals and six heap-ing scoops of Parrillo 50-50 Plus, theideal post-workout smart bomb. Afterone of these killer sessions, I eat a tonof recuperative nutrients, and enjoy therest of my Saturday. It is Parrillo’s contention that I , as apowerlifter, use the heavy poundagenecessary to stimulate growth but don’tuse a wide enough variety of exercises.Parrillo’s prescription for me was highvolume powertraining in which I com-bined the varied volume training of abodybuilder with the poundage of apowerlifter. Grueling is the descriptiveword that comes to mind. John also in-

sisted that I work my “weak links” andrecommended exercises that targetedmy muscular weak points. Parrillo feltthat my chest and particularly my arms,were my weak links and deserving ofextra work. I have had to modify my workout pat-tern, reducing the frequency of weeklyworkouts from four days to three. I be-gan having some shoulder pain andwith my national level meet approach-ing, John suggested that I drop theWednesday shoulder workout. Now Ido shoulders in conjunction with chest.Since the poundage I am handling isheavy and rapidly growing heavier aswe approach the competition I am eat-ing as much clean food as I can. I trainhard, long and heavy three days a weekand do light cardio and stretching onthe other four days. People often askme if training a muscle once a week issufficient. I tell them absolutely. Theintensity is so great that I need a fullfive to seven days rest before the at-tacked muscle has recuperated enoughto train it again. Even though I onlytrain three times weekly, the sessionsare long and brutal. I am able recover sobecause I am eating so much clean food. We begin with the bench press. I amin the tenth week of a powerlifting cyclethat lasts sixteen weeks. Each week, inthe bench press, I take a 10-pound jumpover the previous week. In my mostrecent workout and after a thoroughwarm-up, I benched 400x3. Each benchrep was paused on my chest for a two-second count. I then load the barbellto 500, take the bar out of the benchrack and do a lockout. After I unrackthe weight, I lower the bar a few inchesand then push the bar back to lockout,while rolling my shoulders and lats backand down . I do this for three to five“reps”. This exercise works the ten-dons, ligaments and makes my 400-pound benches feel like a feather. Fromhere, I do what John calls “ascending

drop sets”. I drop down to 30-poundsunder my peak bench weight of the day(in this case 370) and hit a 3-rep set. Ithen add five pounds (375) and after afew minutes of rest hit another triple. Ithen add five pounds and do 380x3.Then it’s down to 340x5, 345x5, and350x5. In this particular workout Imade all my reps except the 3rd rep with350. Quite an improvement over thefirst time I tried this workout ten weeksago. My heaviest set the first time Itried this approach was 285 and I onlygot that for two measly reps, but Iadapted and grew. Once I became ac-customed to this style of training, mypoundage increased and in turn mymuscles began to swell. I weighed 226ten weeks ago and I now weigh 244 -with the same bodyfat percentage! The back-off sets allow me to blastmy pecs, front delts, and to a lesser de-gree, the triceps. I simultaneously workmy bench technique. This is a hell-of-alot of benching but it works like a charmfor me. I stretch between every set. Ithen break the bench press down intoits component parts and start workingthe individual muscles that move theweight: the pecs, delts and triceps. Istart the bench assistance work with tri-ceps, specifically the lockout portion ofthe bench press. I start with heavy,close-grip bench presses in the powerrack. I set the pins about four inchesabove my chest. I lower the barbelluntil it hits the pins and then fire it backup as hard and fast as I can. I use afifteen-inch grip. The most importantthing here is to keep tension on the bar- even while resting it on the pins. Iuse 415x5 and do four sets. I then dowide-grip bench presses on a regularbench. I put my hands as close to thesupports as I can and use 100-poundsless than my heaviest set. This week Idid 300x8 reps. All reps are paused. Ido three sets of wide-grip benches andfinish up with 135x50 reps with no pause.

PPPPPARRILLO TRAINS HAMPTONARRILLO TRAINS HAMPTONARRILLO TRAINS HAMPTONARRILLO TRAINS HAMPTONARRILLO TRAINS HAMPTON:::::Chest and ArmsChest and ArmsChest and ArmsChest and ArmsChest and Armsby Steve Hampton

Straight & Strong

PPPPPARRILLO TRAINS HAMPTONARRILLO TRAINS HAMPTONARRILLO TRAINS HAMPTONARRILLO TRAINS HAMPTONARRILLO TRAINS HAMPTON:::::Chest and ArmsChest and ArmsChest and ArmsChest and ArmsChest and Armsby Steve Hampton


I want to preface this next exercisewith a warning. Do not attempt thisexercise without a sturdy power rackwith pins that can actually support theweight above your head in the startingposition. I dropped the bar on one setof these and bent it. I set the rack pinsso that it supports the weight above myhead. John calls this exercise “the Par-rillo walkabout”. I set the rack pins ashigh as they will go. I load the bar to365 pounds. I get under the bar and doa lockout over my head. I look like anOlympic lifter in the lockout portion ofa clean and jerk. I then walk backwards

Parrillo Trains Hampton: Chest and Arms

with the weight above myhead until I am at the backof the rack. I change direc-tion and walk the weight for-ward. You may be asking,“So what does this do Hamp-ton?” John feels this is anexcellent way to work thesupporting muscles in theshoulder area. They must beactive in order to stabilizethe weight. The walkaboutputs a tremendous amount oftension on my traps. Afterperforming three sets of Par-rillo Walkabouts starting at365 pounds and working upto 455 pounds, I move to be-hind the neck presses forshoulders. I utilize a versionof the ‘upside down

periodization’ method PavelTsatsouline recommends in the March1999 issue of the Parrillo PerformancePress. I start with 315-pounds and doeight reps in the quarter press. I set thepins about four inches from lockout andpush the barbell off the pins to lockout.I then drop to 275x8 and do half repswith the pins set at forehead height. Idrop again to 225x8 and do full andcomplete reps. I then do a set with 185,taken to failure and another with135xfailure. I strip the bar to 95-pounds and bang out fifty full reps.Sound easy? You try it! At this junc-

ture my shoulders are deep-fried andmy chest is hickory-smoked. I go back to chest and re-pump witha vicious tri-set: incline dumbbellpresses, incline barbell presses, andcable crossovers. I do each set to fail-ure and go through two rounds of thetri-set. What do I do for arms? Isuperset six exercises in three super-sets, all are done using push-pull meth-odology. I super-set tricep extensionswith preacher curls, tricep kickbackswith incline dumbbell curls, and triceppressdowns with cable curls. I gothrough three rounds of each superset.I allow no time between the super-setexercises. I allow a minute before start-ing a second superset. This whole armroutine, a total of eighteen sets, is com-pleted in about fifteen minutes andleaves my arms so pumped that I canbarely get the key into my truck igni-tion to drive home. This entire chest-shoulder-arm routine takes a little overthree hours to complete. So there you have it: another killerParrillo workout. It makes me ex-hausted just reminiscing about the lastone. Nutrition and recuperation are im-portant topics and I am going to hit onaccelerating recovery through nutritionnext month. I will layout what I ameating, how I am preparing all that food,and creative ways to make it taste bet-ter. In the meantime, train hard andtrain safe!

6 Week Fat Loss Contest!$4,000 in prizes*

$500 of Personal Training!$500 of Parrillo Products!

Round Trip Airfare Anywhere inthe U.S.**

1 Year Free Membership atAlexander’s Athletic Club25 Training sessions/25

Spinning sessions

Daskam Fitness Systems$1000 Fat Contest Winner

Tom Beeler!Tom Beeler Lost 42% of

his total Body Fat in Just 6Weeks!

Contact Daskam FitnessSystems at

(888) 327-5261 or (412)826-0306 to enroll.

(Must be 18 years or older)

No Risk!$60 Registration Fee

(Includes a 2 lb container ofParrillo Hi-Pro & 12 Parrillo Bars -

a $60 value)Contest Begins April

12,1999Bonus - Register before April

1, 1999 for a Free DaskamFitness Systems T-Shirt & 3 MoDiscount card for 10% off DFS

Products

*value may vary depending on air destination **valid only in continental USA in cities serviced by US Airways & American Airlines

A well developed chest. Requiresdetermination and effort.


The School of Professional PersonalTraining (SOPPT) is a private voca-tional school offering a non-degreedprogram licensed by the State of Wash-ington through the Workforce Trainingand Education Coordinating Board. Itis an innovative teaching and learningenvironment dedicated to facilitate suc-cess in the field of Biomechanics, Ex-ercise Science, Sport Nutrition, andSport Psychology, along with practicalhands-on experience. During thecourse of study, the students will de-velop the tools necessary to becomehighly knowledgeable and marketableprofessional personal trainers. For in-dividuals outside of the local area, anindependent, self-study correspondencecourse has recently been implemented.The same information that is given tothe classroom students will be for-warded to correspondence students.Teaching, training, and situational vid-eos are utilized to give the students asclose to real-life experience as possible.

Where is the SOPPT located? The school is located in Tacoma,

Washington, a city about 30miles south of Seattle in thePacific Northwest. Theschool’s address is 3640 S.Cedar, Suite E., Tacoma,WA 98409. The telephonenumber is 1-253-474-9358.When and why was the

school established? The SOPPT was licensedand established in early1998 by David Patterson,MPE, CSCS, the owner andfounder of Personal Train-ing Systems, theNorthwest’s only full-time,fully-staffed, professionalpersonal training facility.Patterson saw that increasedpublic awareness concern-ing the use of personal train-ers had made the field of

personal training extremely popular.However, he also knew that many train-ers were not qualified to teach at an ad-vanced level. Patterson commented,“Unfortunately, many personal trainersare not qualified to train clients at anadvanced level. It’s extremely difficult,if not impossible, to assimilate 2-4years of higher education learning intoa one week or less course. That’s whyI became licensed by the State of Wash-ington as a private vocational school toteach a three to four month professionalpersonal training course. It gives thestudents both the educational knowl-edge base and practical experience toqualify them as a Professional Trainer.”Patterson added, “Obviously a collegedegree in the related field is best be-cause you’re getting an individual whois formally trained. Combine a formaleducation with the practical experience(minimum one year), and you’ve prob-ably got a highly qualified trainer. Cer-tifications on top of a degree and expe-rience only enhance a trainer’s knowl-edge base, especially if he/she stays

current.” Patterson’s purpose statementstates it clearly: The purpose of Personal Train-ing Systems School of Profes-sional Personal Training is to pro-vide the highest quality instruc-tion (both lecture and practical)to help each student achieve alevel of proficiency which willdemonstrate high standards in thepractice and application of per-sonal training. It is the philoso-phy of this school to encouragepersonal and professional growthamong each student so that eachcan achieve his or her definitionof success, while contributing tothe growth and professional im-age of the personal trainer. The school is extremely successfulgoing into its second year. The empha-sis is in graduating trainers who are in-terested in opening their own facilities.The reason for this is simple. Thehealth club industry has realized thatpersonal training is a profit center.Rather than work for someone else,Patterson believes there is a market fortrainers to open a small facility and trainclients one-on-one or in small groups.“I do what’s known as PersonalizedAssisted Training.” Patterson said.“There are always trainers on the floorto work with clients, assist them in plan-ning their routines, direct them throughthe workouts by keeping them moving,spot them when necessary, workingwith them on their nutrition plan, what-ever it takes to help the clients achievesuccess. I keep a friendly, homey at-mosphere, and in fact there are nevermore than 8-10 people on the floorworking out at one time.” Pattersonmused, “I’m not going to shut down thebig health club chains, but they all knowI’m here. Some of their members arenow clients here, because of the serviceand knowledge provided.”

What is Personal Training SystemsSchool of Professional Personal Training?by David Patterson, MPE, CSCS

Personal Training Systems

What is Personal Training SystemsSchool of Professional Personal Training?

by David Patterson, MPE, CSCS


What do graduates have to sayabout the school?

It takes longer to become a qualifiedprofessional personal trainer than you’dthink - up to 2 years to gain enough ex-perience. Also, with most of the certi-fication courses only one weekend long,how much would you really learn, muchless retain? David Schuman, a trainerat Personal Training Systems, com-mented, “I got certified over 2 years agoin Florida. The ‘study materials’ con-sisted of copies of articles from oldmagazines, a poorly made video, andno textbooks, or reference materials. Ispent over $400 and learned nothing!The first day in Dave’s school, I learnedmore than in my previous two years onmy own. I’ve got books to refer to, es-pecially the Parrillo Manuals. At 50years old, I stay at less than 9% bodyfatyear round thanks to what I’ve learned.There definitely is a difference betweena personal trainer and a “professionalpersonal trainer.” Tasha Erwin, a recent graduate of theSOPPT who now resides in Mobile,Alabama and will open her own facil-ity soon, agreed. “ Oh, my gosh, thetrainers down here seem to know hardlyanything. I got spoiled teaching, train-ing, and learning at Dave’s school. Ican’t wait to open up my own facilityso I can provide the type of service theclients deserve and pay for. The facil-ity I work at now is only interested inselling memberships - sales first, ser-vice second - that’s not what I learnedat Dave’s place.” Neil Deulen, another recent gradu-ated, is planning on moving back toSpokane, WA in about a year and open

up a facility. “Even though I’ve gradu-ated, I’m going to stay and help Dave.I learn something new every time I stepon the floor. I can’t afford not to con-tinue learning. This will become mylife within a year, and I need to be pre-pared. Besides, the more I learn fromDave about training and the businessend of it, the less mistakes I’ll makewhen I open up my own facility.” Finally, Mary Garza emphasized,“The first time I met Dave, I knew Ihad to attend his school. He had such apassion for what he was doing. His per-sonal training business was successful,and I could just tell that his schoolwould be successful, and it is. Heknows what he’s talking about, andtakes the time to explain to you whatyou don’t understand. His knowledgeof the Parrillo Principles just blows meaway. You follow them, you get results,it’s that simple! I’m so glad I took thiscourse instead of the typical certification.”

When are classes held, and muchdoes the school cost?

The SOPPT can enroll up to 10 stu-dents per 3-4 month school. There arethree new schools started each year.They are Jan.-April, May-August, andSept.-Dec. Classes are held on Satur-days (or Sunday if a Saturday contestis held in the local area) for 8 hours.Practical hands-on experience is heldduring the week. A minimum of 9 hoursare required each week for hands-ontraining. There are approximately 100hours of classroom time and 135 hoursof hands-on training. Teaching materi-als during class include a fully articu-lated skeleton, slides, overhead trans-parencies, videos, and several text-

books, including all of the ParrilloManuals. Students immediately incor-porate the Parrillo Principles into theirlifestyles. As Patterson states, “Howcan you teach it if you don’t live it?”The cost for the school is a nominal$1500 + tax. The correspondence, self-studycourse provides textbooks, handouts,copies of all overhead transparencies,quizzes, tests, a final exam, and teach-ing and situaltional videos designed toteach the student correct form and tech-nique on exercise and spotting. Therewill be a final exam on video as well.Students will watch and critique a videoof improper form and technique, andreturn the corrections by mail or fax.Again, students will watch and are ex-pected to follow the Parrillo Principles.The cost for the independent study is alow $699 + tax.

In closing, what does it take tobecome a Professional Personal

Trainer?1. Knowledge, first and foremost.

The more you know, the moreyou can help people.

2. Experience - it can take up to 2years to become a really goodtrainer.

3. Personality - you’ve got to beable to get along with all typesof people.

4. Passion or love for what you’redoing. If you’re in it for themoney, your clients will see rightthrough you.

5. Good communication skills -you’ve got to be able to talk in-telligently, clearly, and conciselyto your clients.

School of Professional Personal Training?

Get Lean to Win Big with thePersonal Training Systems, L.L.C. CHOICE, CHALLENGE, CHANGE SUMMER

SHAPE-UP!•$5,000 to the Grand Champion

•$3,000 to the first runner-up•$1,000 to the second runner-up

•7 custom designed leather jackets•Free competitors T-shirt to every entrant

Starting deadline is April 30,1999-no exceptions!Entry Fee-$35.00

For more details, contact David Patterson at (253) 474-9358

Barbecue SauceBarbecue Sauce

In medium saucepan saute onion and garlic untiltender in CapTri®. Stir in remaining ingredients andbring to a boil. Reduce heat and simmer uncov-ered 30 minutes, stirring occasionally. Discard bayleaf and process sauce through a food mill orblender. Use barbecue sauce to baste, or servewith chicken or turkey.

DirectionsDirections

IngredientsIngredients

John

Par

rill

o’s

5143 Kennedy Avenue Cincinnati, Ohio 45213

BULK RATEU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

•2 tbsp. CapTri®•100 g. choppedonion•2 cloves garlicminced•½ tbs. cloves•2 tbs. dry mustard•50 g. celery stalkw/leaves•50 g. chopped greenpepper•2 tsp. natural hickory

flavoring•3 pinches hickorysmoke salt (optional)•400 g. whole tomatoes(two 14 ½ oz. cans)•200 g. V-8 vegetablejuice (one 6 oz. can)•1 bay leaf•½ tsp. allspice•3 tbsp. vinigar•1 tsp. hot sauce

john parrillo’spost workout nutrition creating explosive new gains throught timely nutrition by...

Documents