A Monthly Magazine For All Bodybuilding, Fitness and ... · in any amateur contest he cares to enter. No single body part dominates the Faildo sil-houette and none drags down the

A Monthly Magazine For All Bodybuilding, Fitness and Endurance Enthusiasts.

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John Parrillo’sPERFORMANCE

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John Parrillo

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Marty Gallagher

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CONTRIBUTINGWRITERS

Colleen FisherMarty GallagherMaggie Greenwood-RobinsonSteve HamptonArt Roberson, PhD, MDCliff Sheats, MSTodd SwinneyPavel Tsatsouline

CONTRIBUTINGPHOTOGRAPHERS

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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.

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Features

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Chris Faildo: Hawaiian HurricaneThe Best Lightweight Bodybuilder In the World?by Marty Gallagher

Training For the AgesHolding Back the Hands of Time.by Colleen Fisher

Extreme Range StrengthKnowing The Rep-Range Limits.by Pavel Tsatsouline, Soviet Master of Sports

NPC USA ChampionshipWe’ve Got The First Look!

Carbohydrates For Optimal Performance, IIWhy the Right Carbohydrates Are Sheer Rocket Fuel. by John Parrillo

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On the Cover: Photo of Chris Faildo by Mitsuru Okabe

Changing Your DirectionTaking a Look Back, First of a Series.by Todd Swinney

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PERFORMANCE PRESS

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Columns

Abbreviated Training For A Limited ScheduleMaximum Pump; Minimum Time. by Ron Harris

44444 JUNE 1999

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Don’t Let Vegetables Be Hard To SwallowDon’t You Like Your Veggies?by Cliff Sheats, M.S., Clinical Nutritionist2323232323Parrillo Trains Hampton, The Final ChapterHow Hampton Avoids Over-Training.by Steve Hampton

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2626262626 Power Lifting ChampionshipsTeam Parrillo Rocks the House.

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 • June 1999 Orderline: 1•800•344•3404

by MartyGallagher

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

Parrillo Featured Athlete

Whether or not Chris Faildo is thebest lightweight amateur bodybuilderin the world is arguable. What is inar-guable is that Faildo is one of the verybest lightweight drug-free bodybuild-ers on the face of the planet. That’s amouthful of explanatory introductionbut in this age of designer steroids, di-uretics that could suck sap out of apine tree, thyroid stimulatorsand blood-packing proce-dures right out of Dr.Frankenstein’s manual, alittle explanation is in order.Chris Faildo built his rock-hard physique the old fash-ion, natural way: with lots oftrue grit and plenty of ‘pastthe pain-barrier’ training.Faildo possesses a differenttype of physical structure.Unlike most light-bonedbodybuilders he doesn’tlack in the size department.So many of the cut-up light-weights that appear on thebodybuilding scene looklike dainty porcelain statu-ettes. Faildo’s physique ismultidimensional. He hasexcellent muscular densityto compliment his symmetry,crisp delineation and amaz-ing vascularity. His midsec-tion is ripped: exquisitejewel-like abdominals sur-round furrowed intercostalsand rows of pop-rivet serra-tus top ultra-lean obliques.Faildo possesses greatarms, sweeping thighs, can-nonball delts, excellentcalves and that rarest ofbodybuilding commodities:a thick, wide back. ChrisFaildo is a long-time Parrillo

product user and has an approach tomuscle building and fat stripping thatwill ring ever so familiar to those whoutilize the Parrillo approach to body-building. Chris Faildo’s physique has created asensation within the amateur ranks.Over the last four years Faildo has wonthe NPC Team Universe contest three

times. In that same time period, he placedsecond on three occasions in the mostprestigious of international drug-freeamateur physique contests. Runner-upin two successive IFBB world amateurchampionships - 1994 and 1995 - Faildogarnered another second place finish atthe World Games (1997). “It is gratify-ing that my physique has been so fa-

vorably received by the na-tional and international body-building community but Iwould be less than truthful ifI said that placing second onso many occasions wasn’tdisappointing.” How couldit not disappoint to come sotantalizingly close yet be theone congratulating the win-ner rather than the one beingcongratulated? Faildo is ajudge’s favorite: his sym-metrical proportions makehim a first callout participantin any amateur contest hecares to enter. No single bodypart dominates the Faildo sil-houette and none dragsdown the overall package.Lee Labrada, another pastParrillo user, is a particular in-spiration to Chris Faildo.“Labrada has long been a fa-vorite of mine. His combina-tion of size, symmetry, poiseand stage presence allowedhim to stand toe to toe andon equal footing with themost monstrous bodybuild-ers in the world.” Faildo feelsthose with poor genetics neednot despair: nature can behot-wired. “Genetics can beovercome. I’ve alwaysworked for physical symme-try and adjusted my training

IS HE THE BEST LIGHTWEIGHT AMAIS HE THE BEST LIGHTWEIGHT AMAIS HE THE BEST LIGHTWEIGHT AMAIS HE THE BEST LIGHTWEIGHT AMAIS HE THE BEST LIGHTWEIGHT AMATEURTEURTEURTEURTEURBODBODBODBODBODYBUILDER IN THE WORLD?YBUILDER IN THE WORLD?YBUILDER IN THE WORLD?YBUILDER IN THE WORLD?YBUILDER IN THE WORLD?

CHRIS FAILDOCHRIS FAILDOIS HE THE BEST LIGHTWEIGHT AMAIS HE THE BEST LIGHTWEIGHT AMAIS HE THE BEST LIGHTWEIGHT AMAIS HE THE BEST LIGHTWEIGHT AMAIS HE THE BEST LIGHTWEIGHT AMATEURTEURTEURTEURTEURBODBODBODBODBODYBUILDER IN THE WORLD?YBUILDER IN THE WORLD?YBUILDER IN THE WORLD?YBUILDER IN THE WORLD?YBUILDER IN THE WORLD?

Faildo’s condition sets him apart from the pack.


in order to achieve the elusive balancedlook. You have to help nature along asno one is born with perfect propor-tions.” Faildo has achieved the elusiveaesthetic: a symmetrical flow and sleeklook acquired through target trainingweak points. Perfect proportionalityrequires the modern bodybuilder trainnot only hard but smart. Chris Faildo is 5’4” and weighs 154 intop contest shape. In the off-season hewill tip the beam at between 175-180pounds, carrying perhaps 8% body fat.He is undecided whether or not he willcompete this year. “The Team Universetryouts are going to be held in New Yorkthis August. I will need to make a deci-sion soon. My personal training busi-ness is going so well that I would hateto break the flow. On the other hand, Ihave a little unfinished competitive busi-ness to attend to.” Chris seems slightlyhesitant insofar as whether he will enterthis year’s fray, “The preparative pro-cess is grueling and brutal. It is exhila-rating to compete at such a high level -but disappointing to finish second sooften. It’s tough to be a gracious loser.”In football, the Buffalo Bills and Minne-sota Vikings went to the Super Bowl fourtimes apiece only to be denied on eachoccasion and eventually branded aslosers. On the other hand, John Elwaytook his Broncos to the big game fourtimes and was branded a loser beforeturning the tables and winning the biggame twice in a row at age thirty-eight.Presto! From chump to champ. WhenElway’s tale was mentioned, Faildobrightened, “Hey! I want to be the JohnElway of bodybuilding. A guy whohangs in and eventually achieves hisgoals through persistence and perse-verance.” If Chris competes this year itwill be bad news for the competition.Will 1999 be the year that Chris Faildofinally grabs that mythical gold ring? Chris Faildo’s success didn’t occur ina vacuum, “I have a fantastic supportnetwork of friends, family and trainingpartners. I have a regular group thattravel with me to these faraway champi-onships and every time I have lost – thelast time by a single point – they tell me,each and every one, to redouble my ef-forts and continue the quest.” Faildopaused as he searched for the right

words; “It seems there is no questionamong my supporters that I should con-tinue.” Chris laughed, “How could I ar-gue with my wife Tracy, my parents andmy gigantic training partners! If I getinto this thing, I intend to win.” Weasked Chris to give us some good drug-free training advice: would he outlinehis training for a favored body part?“Well, gee, as a bodybuilder thatstresses balanced physical develop-ment, I don’t really have a favorite bodypart but how about if I give you my biceproutine. I can relate to your readers ex-actly what I do: sets, reps, poundageand pacing.” What serious iron pumperwould turn down an opportunity to getthe skinny on how Chris Faildo built hiseye-popping biceps?

EXERCISEBarbell curl

SETS3

REPS8-10

POUNDAGE90/100/110

Comments: I use perfect technical ex-ecution. No heaving or jerking. Mosttrainees use a lot of front deltoid to geta curl moving. I make sure the delt staysout of the action by keeping the elbowslow at the start. As the bar moves to

lockout I will allow my elbows to rise –but only after the curl is about 80% com-plete. As the curl concludes, I allow myelbows to rise. I accompany this with ahard contraction.

EXERCISEIncline Dumbbell curl

SETS3

REPS8-10

POUNDAGE40/45/50

Comments: Set the bench at a 45-de-gree angle and keep the elbows pointedtowards the floor as you curl the dumb-bells to completion. Turn your wristsout at the top and squeeze the bicepshard at the completion of the curl. Lowerunder control and don’t use any bounceor rebound to get the bells moving.Dumbbells straighten out muscular im-balances and allow for greater isolation.

EXERCISEPreacher curls

SETS3

REPS8-10

POUNDAGE80/90/100

Chris Faildo: Is He the Best Lightweight Amateur Bodybuilder?

Chris Faildo’s no fool, he uses every single Parrillo PerformanceProduct to stay in peak condition.

Comments: I use the Hammerpreacher curl machine for three concen-trated sets of preacher curls. Neverbounce out of the bottom position on apreacher curl. I will lock the upper bodyinto place and allow only my forearmsto move. Use a full range of motionwith complete extension and contrac-tion. I like the isolative qualities of theHammer Machine preacher curl. Thepump that I generate is incredible. Onall my bicep exercises I go light, me-dium, heavy on the successive sets. Iwill have a partner give me a forced repif necessary on the last rep of the heavi-est set.

FAILDO ON NUTRITION, AERO-BICS AND MAKING A LIVING:

“I love Parrillo nutritional products. Iuse CapTri® when looking to add off-season muscle mass or prior to a com-petition when I cut back on my starchy

carbs. I replace those lost calories withCapTri® to keep my hard-earned musclemass. In addition, I use Parrillo OptimizedWhey Protein™ powder and eat severalParrillo Protein Bars™ each day. I useJohn’s Essential Vitamin Formula™, Min-eral Electrolyte Formula™ and the vari-ous amino acid formulations with eachmeal. I use two scoops of 50-50 Plus™

and a scoop of Optimized Whey Pro-tein™ after every tough workout.”Asked about his meal planning, Chrisindicated that he eats three meals daily“which always includes a protein source– chicken, fish, steak or egg whites –combined with a fibrous carb, typicallybroccoli or spinach and some starch: riceor potatoes.” This meal partitioning phi-losophy is “straight out of the Parrillo playbook.” Faildo will intersperse his mealswith “shakes and Parrillo Bars” through-out the day. Altogether, he eats “some-thing” every two-and-a-half hours, from

the time he awakes until bedtime. “I will perform aerobics three to fourtimes weekly in the off-season and ev-eryday, twice-a-day, prior to a contest.Unlike most IFBB professionals, ChrisFaildo works in the real world for 40 to60 hours a week - at two different jobs.Chris owns a printing company and alsoworks as a personal trainer for another15-20 hours a week. “Hey I sympathizewith the individual trying to maximizetheir physical potential and still fulfillwork and family obligations – I am some-one trying to do justice to my family,jobs and bodybuilding career all at thesame time.” Chris Faildo is a master atbalancing commitments and obligationsand has learned how to keep his priori-ties straight. We will keep you apprisedof his bodybuilding progress. Will hethrow his hat into the ring and enter the1999 IFBB Team Universe tryouts? Staytuned.

Chris Faildo: Is He the Best Lightweight Amateur Bodybuilder?

The world’s foremost authority on training and nutrition has just takenover THE WORLD—the world wide web that is. John Parrillo announcesthe launching of the newest version of Parrillo.com. You will find the abso-lute best information on nutrition, training and stretching available on theworld wide web today. Order on our on-line, totally secure, shopping cart.No one else brings you information and products like Parrillo Performance.


Training Strategies

Taking a look back, it’s rather hard tograsp the fact that it’s been twentyyears since I first had the notion that Icould be Mr. Olympia one day. It allstarted in early 1979 when my lifetimebest friend Richard Grissom brought acopy of “Arnold - The Education of aBodybuilder” to school. We were justinto the second semester of our Junioryear at good old Phil Campbell HighSchool in Phil Campbell, Alabama andwe had never seen anything like whatthis early autobiography of Arnold hadto show us. At the time, being big andmuscular wasn’t too popular. It wasrather “odd” in fact. Muscles werebulky, and even undesirable if youhoped to excel at team sports. Maybethat’s why our coaches during that timetook great exception to the fact that wewere reading these “muscle” books andeducating ourselves in the ways ofhardcore bodybuilding. We wanted tolook like Arnold. They (Coach Glass,Coach Thomas, Coach Hendon and Mr.

Seay) didn’t want us doing thatand eventually “barred” thattype of activity from the weightroom. What that really meantwas that Richard and I, since ona different quest, weren’t al-lowed to use the weight roomany longer. (I think what reallygot them is when Richard and Iboth outlifted even the stron-gest of our classmates who werein favor on the football team!)Determined to break out of themold of the normal however,many afternoons we hid our-selves in the shrubbery in frontof the school, then crawled backinto the weight room throughwindows we had opened earlierin the day so we could get ourworkouts in. A lot has happened in this 20year period. The happeningshave been great, it’s just the fact

that it’s been 20 years and I’m still not

grown up that disturbs me just a bit.For example, Richard is selling boats inPort St. Lucie, Florida and is scuba div-ing anytime that he isn’t working. (It’sreassuring to know that he hasn’tgrown up either!) Muscles have be-come the norm and the best sports teamsnow not only require, but teach properweight training and dietary habits totheir star athletes. I have a 15 year oldson (shudder) Justin, who just won his

first weight lifting competition onMarch 6th of this year. Not only did hewin it, he didn’t even take all of his liftsto prevent further embarrassment of hisopposition! Personally, I’m still gettingto pursue a dream. Now it took a fewyears, but I finally realized that FrankZane and I would never be sharing theOlympia stage and battling it out forthe first place spot. That reality how-ever did nothing to slow my pursuit ofa career involved in the sport I love. I do feel as though I’ve chosen myown path, and that I’ve pursued it with-out compromise. It took a lot of years,hundreds of clients, thousands of bodyfats tests, hours and hours of trainingsessions and major assistance fromJohn Parrillo, but I’ve reached a placewhere my services are in greater demandthan ever and where daily, I’m seeingpeoples bodies and lives change for thebetter. That’s very rewarding. My goalquite simply, is to help as many peopleas I possibly can when it comes toachieving their goals of body modifi-cation. I have a very comfortable“home” at the Gold’s Gym in GlenBurnie, Maryland, and from this base Ideal with athletes and other individu-als from every walk of life. Refer backto the title line of this article. Chang-ing your direction even slightly willtake you to a different place. That’svery interesting. If you were pilotingan aircraft or an ocean vessel, just onelittle turn of the rudder system wouldtotally change your course and youwould end up in a different place. Ifyou’re not where you want to be in re-gards to your body and your level ofhealth and fitness, quite simply, youneed to change your direction. Let’s explore a hypothetical situationfor a moment. Let’s suppose thatyou’ve reached a place in your personallife such that you years of saving andother financial resources would allowyou to build your dream home. This

“Changing Y“Changing Y“Changing Y“Changing Y“Changing Your Direction Even Slightlyour Direction Even Slightlyour Direction Even Slightlyour Direction Even Slightlyour Direction Even SlightlyWWWWWill Till Till Till Till Takakakakake Ye Ye Ye Ye You to a Different Place!”ou to a Different Place!”ou to a Different Place!”ou to a Different Place!”ou to a Different Place!”“Changing Y“Changing Y“Changing Y“Changing Y“Changing Your Direction Even Slightlyour Direction Even Slightlyour Direction Even Slightlyour Direction Even Slightlyour Direction Even SlightlyWWWWWill Till Till Till Till Takakakakake Ye Ye Ye Ye You to a Different Place!”ou to a Different Place!”ou to a Different Place!”ou to a Different Place!”ou to a Different Place!”

by Todd Swinney

My goal quite simply, isto help as many peopleas I possibly can whenit comes to achievingtheir goals of bodymodification.


has been a goal for many years andhaving reached this spot is literallyyour dream come true. Of course youhave had your dream home plannedout for quite some time, so you beginthe search for an architect. After con-siderable searching, you finally locatean architect that you feel can designyour home effectively. Actually, youare very pleased to discover that dur-ing the course of design, the architectis able to add some rather innovativeideas to make your home even moreexciting and enjoyable. With your plans complete down tothe minutest detail, you begin thesearch for a quality home builder.Again, after considerable searching,you locate a builder who has been es-tablished for years and who has animpeccable reputation. You turn theplans over to the builder and explainthat the plans are to be followed tothe letter. He is to use the materials asspecified and follow the plan withoutexception. True to his reputation andyour demands, the builder did exactlyas he was supposed to do. He usedthe specified materials. He acquiredthe services of the finest carpenters,masons, plumbers and electricians. Heused the best craftsmen possible toconstruct your beautiful new home. Finally, after what seemed like for-ever to you, your dream home wasready. Truly, it is a magnificent struc-ture. With great fanfare, you and yourfamily move into your dream home and

after you’re settled, you have an openhouse to share your home with otherfamily and friends. The occasion is agrand success. The compliments flowfreely. Like any new home owner, youare simply ecstatic. With the party overand clean up complete, you sit downand begin to look forward to what thecoming years will bring in your newhome. The first few months everything iswonderful. Just as you had alwaysdreamed. But then, some odd thingsbegin to happen. Cracks start appear-ing in the walls and ceilings. The roofand floors begin to sag, and in just amatter of a few weeks, your house isliterally falling apart and is unsafe tolive in. The question I have for you isthis; Who is to blame? Remember before you answer, the ar-chitect had drawn the plans and thebuilder had followed them down to thesmallest detail. Do you blame the builderor the architect? Only a moment’s re-flection will reveal that the architect isthe culprit. Why? Well, the materialswere all of the finest quality, and theworkmen were the most skilled in theirfields. The problemhere is very simple.The plan was faulty! Now I have a couplemore questions foryou, and they’re prima-rily intended to giveyou some encourage-ment and motivation.Is it possible thatyou’re not where youwant to be in regardsto your health and fit-ness goals? This canentail body fat reduc-tion, muscular weightgain, or any other facetof your life that nutri-tion and exercise canchange. Are youwhere you want to be?If you’re not exactlywhere you want to beis it because you don’thave the ability tochange and do thethings you want to do,or is it much more likely

that until this point you have simplybeen following the wrong plan? Myguess is that you have everything ittakes mentally, emotionally and physi-cally to reach your goals. Your planhas simply been faulty! I define insanity as continuing to doas you’ve always done while expectingdifferent results. It’s time we changeyour plan to one that will suit your in-dividual needs and goals. Over the nextfew issues of the Performance Press,I’ll be sharing with you the informationthat I use with my clients on a dailybasis to help them reach their goals.We’ll discuss proteins, carbohydrates,fats, supplements, fluids, how to pre-pare and space your meals, in otherwords everything you always wantedto know but were afraid to ask! I dealwith primarily health conscious peopleand most of them are involved in regu-lar exercise and they are eating“healthy” for the most part. Their planshowever, are lacking and that’s where Icome in. Tune in monthly, use the in-formation as it’s presented to you andget ready to change!

What began as teenage pride, has becomea way of life.

Todd Sweeney shares hisknowledge.

Changing Your Direction


Since the beginning of time man hassought immortality. Short of eternal ex-istence, man through the eons havesought to extend the length of life andto forestall the inevitable effects of ag-ing. There exists a group of individualswho have succeeded to a remarkabledegree: extending life, retaining bodyfunction and youthful appearance deepinto old age. If you use a discriminat-ing eye and the powers of observation,you can identify this elite group of anti-aging adherents. Who looks the bestas they age? What definable groupstays young looking and maintains lotsof physical function deep into old age?If you said the weight-trained segmentof the 40+ portion of the adult popula-tion, go to the head of the class. Andwithin that elite sliver (the weight-trained populace) who looks the bestof the best? The hard-core, natural,competitive bodybuilder! Examine over-40 bodybuilders as a group of peopleand then divide them into age groups.Now compare these age-grouped body-builders to any other comparable agegroup. Pick any segment or subdivisionof the adult population you choose andthen compare them (physically) to themaster bodybuilders. There is no com-

parison. Based on appearance, bodybuilderswin hands down. Swimmers, dancers,yoga practitioners, tennis players, golf-ers, marathoner runners, ball players –name a group: none can match the phy-siques and youthful appearance ofbodybuilders of the same age. The rea-sons are rather simple: bodybuilders aremultidimensional in their training. Theyfocus on maximizing muscle size whileseeking to minimize bodyfat and prac-tice a wide variety of disciplines to ac-complish this. A lean and muscularbody is far more youthful and functionalthan that same body, overweight andunder-muscled. Top bodybuilders paystrict attention to five components offitness: weight training, cardiovasculartraining, flexibility train-ing (incredibly impor-tant for the aging), dietand recuperation. Body-builders are all-inclusivein their approachwhereas most elder ath-letes are exclusive. Theywill practice one or twoof the five fitness com-ponents, but excludeothers. If you neglectany of the five compo-nents you will neverachieve as much as hadyou been all-inclusive.Top bodybuilders, re-gardless of age, experi-ence a synergy that mul-tiplies progress expo-nentially when they in-tegrate and balance allfive elements simulta-neously. Progress oc-curs almost overnight.Bodybuilding is thegreatest system of lifeextension ever devised.Further, it is our asser-

tion that bodybuilding will improve thequality of life from day one of its incep-tion. The proof is as plain as the nose onyour face and manifests in the mind-blowing physiques that bodybuilding’ssenior citizens possess and maintain.These chronologically challenged elderathletes are sensational. What traits dowe associate with aging? Loss of muscletone and function, skin sag, wrinkling,posture droop, loss of mobility, infir-mary? All can be dramatically forestalledthrough the expert use of progressiveresistance training, aerobics, diet, in-tense stretching and ample rest and re-cuperation. Look long and hard at theamazing physiques of Boyer Coe (age50), Robby Robinson (52), Frank Zane

Training For the AgelessBy Colleen Fisher 1998 NPC National Masters Champion &Marty Gallagher, 1998 USPF World Masters Powerlif ting Champion

Anti-Aging

Marsha Furgerson (L, 43), and Kelly Nelson(R,70), exemplify the benefits of the body-building life style.

Training For the Ageless

Advice from the beautifulColleen Fisher.


& shoulders.REPS: In the off-season I stay between8-10 reps per set. Start light, take a moder-ate second set and then go all-out on yourthird set - and the optional fourth set.POUNDAGE EXAMPLES: I wanted togive you an idea of the type of exercise Iuse, the order I use and the actual pound-age I would handle in a typical workout.

CHESTBench Press - 155 x 8 reps

Dumbbell Bench Press - 65 x 8 repsIncline flyes - 40 x 10 reps

THIGHSSmith Squats (total of plates only)

160 x 10 repsSmith Machine Lunge (plates only)

90 x 12BACK

Bent-over BB Rows 115 x 10DB Rows 50 x 10

PACING: I try and rest no more then 30seconds between each of my sets. I en-joy working fast year around and alwaysinclude at least one super-set per musclegroup. The major difference between myin-season and off-season training is in theheavier poundage I use in the off-season.I’m bigger off-season: not all dieted down,and therefore stronger. My workouts usu-ally last 45-60 minutes maximum. This var-ies depending on what muscle groups Iam working.FREQUENCY: I train each muscle grouponce per week. Occasionally I will throwin an extra ‘miscellaneous day’. I will doeither a full body circuit or focus on a tar-get area that I feel needs a little extra work.This could be a single muscle or a groupof muscles.PEAK CONTRACTIONS: I hold everycontraction for a full two seconds. I holdthe weight at the contracted point of eachand every rep on each and every move-ment. I like ‘drop sets’ and on many exer-cises I will use drop sets to goose theintensity.STRETCHING: I usually train alone andalways stretch the working muscle be-tween each and every set. So should you.Stretching increases muscular range ofmotion. Flexibility is critical and hard tomaintain, particularly as we age.FORCED REPS: If my husband Mike is

(54) Larry Scott (60), Ed Corney (63), AlBeckles (65) Bill Pearl (71) or BobDelmontique (77). All have incrediblebodies that are way past anythingthought possible. This is a partial listof an endless parade of examples. Onthe female side you need look no fur-ther than our own Colleen Fisher, whoat age 44, has a body that is the envyof teenagers. Have you seen 43-year old MarshaFerguson lately? She has a powerful,functional, fat free body and wouldwipe the floor with any teenage Ameri-can female, head-to-head in a physiquecontest. Think on that a long minute.Women in their mid-forties, drug-free,with bodies better than teenagers?This is unprecedented. We won’t evenmention Colleen Fisher’s mom, the in-credible Kelly Nelson, who, at age 70,took third place at the NPC nationalmaster’s championships this year.Kelly has the tone, muscularity andleanness of a vibrant 30-year old. Thefuture is now as far as anti-aging meth-odology is concerned. Bodybuilding isthe finest method of anti-aging everdevised and works miracles for thosewith persistence, gumption, intensityand determination. The Lay-Z Boy and32-inch Sony TV (with surround-sound) beckon the weak. A youthfulappearance and long life reward diligentand consistent bodybuilders. This month we offer some off-seasontips used by Colleen Fisher to gainmuscle size and strength. The idea is tobuild muscle mass in the off-season thenslice-and-dice it prior to a competition.

OFF SEASONTRAINING TIPS:

PROGRAM LENGTH: Allow tenweeks for your off-season trainingphase. I try to add 2.5-5 pounds a weekto my exercise poundage – or push forextra reps with the same poundage. Mybodyweight will increase a bit in theoff-season so I attempt to make itmuscle. I try to get stronger at thesame time. My true off-season objec-tive is to gain lean muscle mass.SETS: Generally I use three sets perexercise though I will use four sets forthe larger muscle groups like legs, backand chest. Three sets suffice for thesmaller muscle groups: biceps, triceps

working out with me, I will take the op-portunity to do some forced reps or nega-tives (or both). I especially like negativeson leg curls and barbell curls.TIPS AND HINTS: I usually start myworkout with a compound movement -presses, squats, rows, chins, etc., Then Imove on to a related isolation movement- leg extensions, flyes, pushdowns, etc. Ibelieve that compound exercises are thecore movements for growth and power.If a weight feels light I go with my energythat day and might add another set. Af-ter so many years, I am more instinctualin my workouts. But I know not to dog it– young trainees who use instinctualtraining often misuse the privilege andloaf. I encourage my clients to keep trackof their sets, reps, poundage, food andsupplement intake by logging it all in atraining journal.CUSTOMIZE MY APPROACH: If youare not aspiring to become a competitivebodybuilder then downscale my pro-gram. I would advise using only two orthree sets per exercise with reps rangingfrom 8-15. The biggest mistake I see (be-sides incorrect technique) is people don’tuse enough intensity in their training!This is where the competitive athlete andthe average person part company. Youshouldn’t float through a workout. Ev-ery set and every rep must be correctlyexecuted and done with gusto, pushingthe poundage or rep limits on those topsets. It amazes me to see people readinga magazine or chatting while performingleg extensions or some other exercise.Then they leave the gym and go directlyto the nearest bakery for a “treat” becausethey’ve worked out. No wonder theydon’t progress!DON’T QUIT! My mother didn’t startserious training until she was in her fif-ties. There are numerous examples ofpeople who have commenced serioustraining at an advanced age. Don’t beswayed by the negative people aroundyou. Once you begin, within a weekyou can expect to see some positiveresults. Keep it up for a month andchange your life. But beware! This isdifficult work and the process requiresdedication. The resulting benefits arewell worth the effort. After all, the pay-off is nothing less than a longer, morevibrant life! What could top that?

Training For the Ageless


This article is an excerpt from Pavel’sbook Beyond Stretching. Russians knew for a long time that flex-ibility alone is helpful only in reducingminor soft tissue injuries. The stretchreflex doesn’t fire and you don’t pullanything. It is a different ball game ifthe force rating upon you exceeds thestructural integrity of your tissues.

Flexibility Becomes A Liability In an inflexible person the muscle re-flexively contracts to absorb the force,often tearing in the process. It wasmeant to. Soft tissue is sacrificed tospare the slow healing tendons and liga-ments. It is damage control. A flexibleperson who has removed his or her firstline of defense , the stretch reflex, willsuffer a much more serious connectivetissue injury. Here is what happened toa hyperflexible national level aerobicscompetitor: The woman was water skiing and herfoot got caught by the tow cable. Herhip was forcefully abducted, or pulled

out to the side. The athlete’s decondi-tioned stretch reflex did not turn onwhile it still could save the connectivetissue at the price of a muscle tear. Whenit did, it was too late. The momentumwas too great and the hip was in a vul-nerable, fully open position. What couldhave been a groin strain in an inflexiblemere mortal, became a joint and ligamentwhiplash injury in the hyperflexible aero-

Extreme Range Strength:

bic junky. The young woman’s leg wasliterally hanging on a few shreds of tis-sue when it was over. Fortunately,American orthopedic surgeons tend todo a better job than the stretching “ex-perts”. But don’t give up your stretch-ing yet. If a reflexive contraction isn’tthere, train to produce one at will. Strength in the extreme will give you afighting chance of pulling out of such a

The Key To Damage ControlIn High-Force Accidents

Extreme Range Strength:The Key To Damage ControlIn High-Force Accidentsby Pavel Tsatsouline, Soviet Master of Sports

Beyond Stretching - Evil Russian

While freehandstretching (in topphotograph) is agood way toforce blood intothe muscles andlactic acid out ofthe muscles be-tween sets, part-ner assistedstretching (inmiddle and bot-tom photograph)is better. If timepermits and yourtraining partneris knowledge-able, this can be-come an invalu-able part of yourtraining routine.

Extreme Range Strength

predicament. If the water skier’s groinmuscles were strong, she would havebeen able to contract them even with-out the help from the stretch reflex. Hermuscle would still probably have beentorn, but her leg would not have beentwisted out like a piece of fried chicken.The obvious way to develop extremerange strength is by lifting weights. Theonly requirement is range specificity.You get stronger primarily in the rangewhere you train. If you can do full 180degree splits, the health club adductor/abductor, or inner/outer thigh, machinelimited to 120 degrees is worthless. Ifyou can’t come up with a weight liftingexercise that trains your muscles in theextreme range, do isometrics. You are probably familiar with Isomet-ric Strength Training. It was very popu-lar in the sixties. You had to push againstthings that didn’t budge, like walls. Yourmuscles contracted but no movementhappened. You got stronger at anglesyou trained. Isometric training went outof vogue because the aerobic establish-ment hollered that it had no cardiovas-cular value. So it does not. I can think ofa lot of fine things which offer no aero-

bic benefits. It does not change the factthat isometrics remains an effectivemethod of strength training. To developextreme range strength with isometrics,stretch as far as you can, then flex thestretched muscle. Isometric stretching helps damagecontrol by improving extreme rangestrength. But it offers many other ben-efits. One is dramatically increased flex-ibility. Isometric stretching is docu-mented to be at least 267% more effec-tive than conventional relaxed stretch-ing. It accomplishes this in a number ofways. Relaxed stretching develops flexibil-ity without strength. This is unnatural.Normally your body does not allow arange of motion it cannot control. Agraphic illustration of this is a medicalcondition known as the “frozen shoul-der” . If after an injury you do not useyour shoulder for a long time it will losemuch of its range of motion. Under an-esthesia, though, the surgeon can turnthe shoulder through 360 degrees with-out trouble. When the patient wakes up and hismuscles start working, the shoulder

freezes again. The nervous systemknows that the muscles are not strongenough to control the full range of mo-tion and will not let the shoulder’s ownerhave it. When you become stronger in the ex-treme range of motion, you send themessage to your body that you will notbe stuck in that position, because younow have the strength to recover fromit. Your muscles will not undergo a re-flexive contraction since your nervoussystem perceives the stretch as safe.Your flexibility increases. Another way isometric stretchingmakes you more flexible is by manipu-lating the stretch reflex. You can trick it,or cancel it out. The first method is usedby U.S. Physical therapists. It is a spell-ing test nightmare: proprioceptive neu-romuscular facilitation, or PNF. PNF works by fooling your stretch re-flex. Here you are, stretched out to whatyou body thinks is the limit. The muscledoes not seem to be able to get any tenser.Yet you make it happen by flexing thatmuscle. When you relax the muscle after-wards, it does not feel as tight as beforeand you can eke out a little more stretch.

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Last month we talked about somegeneral concepts relating to carbohy-drates and how they can influence exer-cise performance and recovery. First, afew words about what not to do: stayaway from sugars found in fruit andtable sugar. Specifically fructose and su-crose. Fructose is a monosaccharide, asimple sugar, and is found in fruit andfruit juice. Sucrose is table sugar, a dis-accharide: a molecule formed when twosugar molecules are linked together, glu-cose and fructose. Sucrose is half fruc-tose and you should keep that in mind.I received a question (prompting me towrite these last two articles) about thepopular notion of consuming a highsugar meal or feeding immediately afterexercise to purposefully stimulate aninsulin release. Which would, theoreti-cally, replenish depleted glycogenstores quickly and speed-up the recov-ery process. This idea has become in-creasingly popular over the last year ortwo among serious weight trainers. Thethinking goes, since insulin also in-creases Creatine absorption, why notuse sugar in combination with CreatineMonohydrate after the exercise sessionto help boost intramuscular creatine lev-els? We at Parrillo Performance feel thisis a bad idea with potential problemsgalore. Besides, we have a better ‘ve-

hicle’ to help you upload your Creatineas fast or faster than the ever-populargrape juice/Creatine cocktail so popu-lar among top bodybuilders.

Why is eating fruit and drinking fruitjuice a bad nutritional idea? First andforemost: both are loaded with sugarand sugar is easily converted to fat.Complex carbohydrates, on the otherhand, are an excellent source of energy(if you can master the timing) and arenear impossible to convert into bodyfat if taken moderately. Certain types ofcomplex carbs will do the job of sugarwithout the negative side effects. Whenyou refill depleted glycogen there is alimit as to how fast you can replenishand store glycogen. If you use sugarto replenish, you risk ‘spillover’: thesugar enters your system faster than itcan be utilized and the excess is con-verted into body fat. Fructose has cer-tain properties that are undesirable forathletes and athletics. Most sport nu-trition bars contain fructose or highfructose corn syrup as the first listed(main) ingredient. Fructose is favoredbecause it makes bland ingredientstasty. And good taste sells while badtaste generates few if any sales and zerorepeat business. Fructose is great formaking a bar taste sweet but bad foryour bodyfat percentage. So bewareand read labels carefully.

Fructose has a molecular structurethat allows it to bypass one of the keyregulatory enzymes in glycolysis, thebreakdown pathway of sugar metabo-lism. This enzyme, phosphofructoki-nase (PFK) directs sugars either to bestored as glycogen or degraded andconverted to energy. The problems be-gin when sugar is degraded too fastand exceeds the energy needs of thecell. Sugar that bypasses PFK is notstored as glycogen and is preferentiallyconverted into fat by the liver. It exitsthe liver - not as carbohydrate but astriglyceride (fat) - and is stored in fat

cells. Bottom line: fructose is mostly con-verted to fat and then stored as fat. Sothat is why we suggest you avoid fruitand especially fruit juice. They containsugar and sugar consumption will makeyou fat.

Fat and glycogen, the storage form ofcarbohydrate in the body, are the pri-mary fuels for exercise. The relative con-tribution that each makes, depends on:substrate availability, exercise intensity,exercise duration and the level of ath-letic conditioning. In extremely light andmild exercise, walking for example, fatserves as a primary energy source. Thisallows for prolonged exercise since calo-ries are readily available as stored bodyfat. As exercise intensity increases moreof the energy demand is supplied bycarbohydrate sources. Keep in mind thatin an intense aerobic exercise, such asrunning or stair climbing, fat continuesto serve as an important fuel source.Even though a higher percentage of thecalories burned during walking comefrom fat, you will burn more grams ofbody fat per hour doing intense exer-cise. If you want to get lean in a quick,efficient fashion, approach your aero-bic exercise seriously and intensely. Mallwalking does not make you lean - al-though it’s better than no aerobic activ-ity at all. Intensity is the key to produc-tive exercise, whether in weight liftingor aerobics. A further benefit of intenseaerobics is that it stimulates mitochon-drial proliferation within a muscle. Themore of these miniature cellular blast fur-naces you possess, the quicker and moreefficiently you will oxidize fat, even atlower exercise intensities. When we ex-ercise intensely over a protracted periodof time, mitochondria will multiply. Themore mitochondria per square inch ofmuscle tissue you have the more effi-ciently you can burn fat for energy.

Fat utilization requires oxygen. Thereis no such thing as anaerobic fat me-tabolism. As exercise intensity in-

Carbohydrates for OptimalCarbohydrates for OptimalCarbohydrates for OptimalCarbohydrates for OptimalCarbohydrates for OptimalPPPPPerformance, Performance, Performance, Performance, Performance, Part IIart IIart IIart IIart IIby John Parrillo

Carbohydrates for OptimalCarbohydrates for OptimalCarbohydrates for OptimalCarbohydrates for OptimalCarbohydrates for OptimalPPPPPerformance, Performance, Performance, Performance, Performance, Part IIart IIart IIart IIart II

Parrillo Sports Nutrition Update


creases, the rate of oxygen delivery tothe muscle will become a limiting factor.At some point, no matter how well con-ditioned, you will reach a point wherefat can not be metabolized rapidlyenough to meet the immediate energydemands of the cell. Then carbohydratesbecome the second fuel source. At lowerexercise intensities, say 65% of VO2maximum; fatigue is usually determinedby depletion of glycogen stores. Athigher exercise intensity, say 90% of VO2maximum, muscle fatigue occurs beforeglycogen depletion occurs. Fatigue isthen determined by the accumulation ofanaerobic waste products (such as lac-tic acid) and by the depletion of thehigh-energy phosphate pool. Intenseexercise (such as weight lifting) is al-most exclusively fueled by carbohy-drates simply because fats cannot beoxidized fast enough to supply the re-quired level of energy production. Car-bohydrates can be metabolized anaero-bically. This allows for very quick burstsof high energy that are short-lived butmaximally intense. A weight lifting setlasts a few seconds, maybe a minute,rarely longer. You deplete ATP andcreatine phosphate stores when youlift and you deplete them quickly. Atthat point the anaerobic carbohydratemetabolism kicks in. It too, is limited:within one or two minutes it also fails.

To maximize carbohydrate energyduring a workout, it is advisable tohave a pre-workout feeding. Take intoaccount that liver glycogen stores aredepleted during sleep and this canlimit glucose availability during exer-cise. This can negatively affect exer-cise performance done first thing inthe morning. It is advised to eat some-thing before exercise. How much, what,and when are important questions andwe have some excellent nutritional so-lutions. Studies have demonstrated animprovement in exercise performance byingesting a glucose polymer solution(contained in our Pro-Carb or 50-50 PlusFormula) or a sport nutrition bar withglucose polymer (as in the Parrillo SportNutrition Bar) anywhere from 5-60 min-utes prior to exercise.

One study fed participants a liquidformula supplying 45 grams of carbo-hydrates five minutes before exercise.

The test participants demonstrated a10% improvement in performance. An-other study supplied athletes between1.1 to 2.2 grams of carbohydrates perkilogram of body weight, in a liquid for-mula. They were fed this carb mixture afull sixty minutes before the exerciseperiod and on average experienced a12.5% increase in performance. This in-crease in performance can be attributedto greater carbohydrate availability dur-ing exercise. Bodybuilders do aerobicexercise for very different reasons thanendurance athletes who perform thistype of training. Endurance athletes areinterested in maximizing cardio capac-ity and improving speed and perfor-mance. Bodybuilders perform aerobictraining to burn fat not to improve theirendurance. To maximize endurance, youwant to maximize glycogen stores in or-der to maintain glucose availability.However, in order to maximize fat burn-ing we need to perform aerobic exerciseunder conditions of glycogen depletion.This forces the body to rely on fat as a

prime fuel source. Sure, this will com-promise our aerobic performance a bit,but the goal is fat burning, not improv-ing our 5k time. This is why I suggestdoing your aerobics first thing in themorning before breakfast, when glyco-gen stores are relatively depleted.

I invented 50-50 Plus to fill a need:athletes demanded an easy way to in-gest performance enhancing pre-work-out and post-workout supplements. 50-50 Plus covers all the nutritional bases:it provides a perfect blending of slow-release carbohydrates to top off glyco-

gen tanks and provides the same quickenergy blast that fruit juices providewithout the fatty side effects. In addi-tion, 50-50 Plus provides anti-catabolic,high biological value protein whichspeeds up the recovery process andprovides muscle-building protein forpost-workout trauma. Is there a betterpost-workout food or supplement on theface of the planet? If there is, someoneplease contact us immediately. We atParrillo Performance cater to the nutri-tional needs of some of the top athletesin the world. People who need to recoverfrom their body-shocking workoutsquickly and completely – so they cansubject themselves to another muscle-building, fat-stripping workout session.String a few dozen high intensity work-outs together and suddenly a person ismaking real physical progress. So muchhinges on whether the bodybuilder hasthe energy for the workout and the nu-trients necessary to stimulate recoveryafter the workout.

Now, by taking a few scoops of 50-50 Plus both before and after a gru-eling exercise session, you canstimulate your progress by ensuringthat you have all those important nu-tritional bases covered. Instead ofgrape juice, upload your Creatinewith 50-50 Plus. We engineersupplemental carbohydrates for op-timal performance, so take advantageof these fabulous products that mag-nify the benefit you derive from yourhard, intense workouts. Oh, anddon’t forget to eat a well-rounded‘Parrillo Meal’ (high protein, low fat,a fiber carb, a starchy carb) uponcompletion, but no longer than twoto three hours after a killer workout.

I preach that there is no such thing asover training only under eating. Justmake sure your eating is clean and nu-tritious. Follow these few tips and watchyour progress gather ever-increasingmomentum. Let’s get serious and startsupplementing with 50-50 Plus after ev-ery single workout!

For additional reference see Liebmanand Wilkinson’s, Carbohydrate metabo-lism and exercise. Chapter 2 in Nutritionin Sport and Exercise, Wolinsky andHickson, editors. CRC Press, Boca Raton,1994. This is an excellent resource text.

Carbohydrates for Optimal Performance, Part II

50/50 Plus™ provides the same quickenergy blast that fruit juices providewithout the fatty side effects.


sake of example that you can train onMonday and Thursday of every week:

Monday Workout – Chest,Back, and Shoulders

Bench Press or Incline Bench Press3 X 6, 8, 10

Fly Machine or Pec Dec3 X 6, 8, 10

Deadlift3 X 5, 5, 10

Bent-over Barbell Row or One-Arm DB Row

3 X 6, 8, 10 Supinated Narrow-Grip Chins with Weight 3 X 6, 8, 10

REST 15 Minutes, 50/50 shake or 2Parrillo Energy Bars, coffee or5-8 Max Endurance Formula™

Seated Military Press or Dumbbell Presses

3 X 6, 8, 10 Side laterals with dumbbells or cables

3 X 6, 8, 10 Upright Rows

3 X 6, 8, 10

Thursday Workout – Legs,Arms, and Calves

Squats4 X 5, 6, 8, 15

Leg Extensions 3 X 8, 10, 12 Leg Curls 3 X 5, 6, 8 Stiff-Leg Deadlifts

3 X 5, 6, 8

REST 15 Minutes, 50/50 shake or 2 Parrillo Energy Bars, coffee or 5-8 Max Endurance Formula™

ABBREVIAABBREVIAABBREVIAABBREVIAABBREVIATED TRAINING FORTED TRAINING FORTED TRAINING FORTED TRAINING FORTED TRAINING FORA LIMITED SCHEDULEA LIMITED SCHEDULEA LIMITED SCHEDULEA LIMITED SCHEDULEA LIMITED SCHEDULEBy Ron Harris

I need help and I need it pronto.I moved out here to go to de-sign school over a year ago. It

was always my dream. The only prob-lem is that my physique has seriouslysuffered from the schedule of work andschool. I’m struggling to get to thegym twice a week, and often I only getthree or four hours of sleep a night atthe most. I’ve shrunk down from 220pounds at just under six foot to a skinny190, and I’m afraid I’m going to keeplosing more muscle. I actually won acouple Teenage and Junior shows afew years back, so this is really dis-turbing to endure. By the way, I domanage to eat. Actually, since I get solittle sleep, I’m sometimes able to getten or twelve meals a day. I know it’sthe reduction in training that’s toblame. Is there anything I can do?Jay SementelluPasadena, CA

Jay, there’s no doubt you’re ina tough situation. A competi-tive bodybuilder is used to

training four to six days a week,nicely splitting up bodyparts formaximum training intensity and re-

cuperation time. It’s a great sys-tem for giving each bodypartproper attention and focus. Obvi-ously this is a luxury you can’t af-ford. Not to fear, help is here.

First off, several training authorities,like Mike Mentzer and Stuart McRobert,actually advocate training no more fre-quently than twice a week for maximumrecovery time. I don’t happen to agreewith them, but in your situation severalof their recommended methods couldbe quite beneficial. McRobert has writ-ten extensively about the value of in-frequent training and focusing on onlythe basic exercises for the majority ofthe weight-training population, who aregenetically average. This is the planwe will use to recover your muscle. The main difference between theMentzer and McRobert programs inyour case will be an increase in volume.I don’t care how scientific Mentzerclaims it is, or how many times hequotes Ayn Rand, I will never be con-vinced that one set to failure is enoughto properly stimulate muscle fibers togrow. I’ve tried Heavy Duty, as havemany people I have met and spoken to.Nobody saw any increases in size, onlyin strength. To me, looking strong isjust as important as being strong. Idon’t bust my ass in the gym to looklike the average person, and neither domost of the readers of Parrillo Perfor-mance Press. Since you are a body-builder, I know that it must be very pain-ful to be missing thirty pounds ofmuscle that you normally carry. Psy-chologically, it must be devastating. Solisten up, and do what I tell you. I wantyour pain to end as much as you do. Here’s what you have to do. You canonly train two days a week. Hopefully,you can stretch the workouts out to twohours at a time to accommodate the in-creased volume of what I am about topropose. Here is the workout programI want you to adopt, assuming for the

A.

ABBREVIAABBREVIAABBREVIAABBREVIAABBREVIATED TRAINING FORTED TRAINING FORTED TRAINING FORTED TRAINING FORTED TRAINING FORA LIMITED SCHEDULEA LIMITED SCHEDULEA LIMITED SCHEDULEA LIMITED SCHEDULEA LIMITED SCHEDULE

Q.

Hardgaining Bodybuilding


Standing Barbell Curls 2 X 6, 8

or Alternate Dumbbell Curls Hammer Curls or Reverse Curls

2 X 6, 8 Concentration Curls or Spider Curls

2 X 6, 8 Weighted Dips or Close Grip Bench

Presses 2 X 6, 8Lying Extensions or Cable Pushdowns

2 X 6, 8 Cable or Dumbbell Kickbacks

2 X 6-8 Standing Calf Raises

3 X 10, 15, 20 Seated Calf Raises 3 X 10, 15, 20

The beauty of this workout is thatyou’re really hitting everything twicein the week, once directly, and onceagain indirectly. On Monday, the armsare involved in all the torso work, andthe legs play a strong role in deadlifts.On Thursday, the chest and back getworked during dips. These are longworkouts, and without that break in themiddle you’re likely to run out of gas.Take the break, get some protein andcarbs and coffee in your stomach, andthe second half of your workout shouldbe almost as intense as the first. If youfeel the second half is suffering fromits place in the schedule, feel free torotate the segments.

Along with your workout, fixyour attitude. Stop being de-pressed over your very tempo-rary loss of muscle mass, andget enthusiastic about the factthat you should have it all backsoon. Intensity is critical.You’ve only got one chance aweek to really hammer anygiven bodypart, so make sureeach rep of every set is good.Drink some coffee or take 5-8Max Endurance™ capsulesbeforehand to fire up your fo-cus and intensity. Every setcounts, since you won’t beable to perform that exerciseagain for a week. At least youshould never even have to re-motely worry about overtrain-ing! I would encourage you totry to nap whenever you can,even if they’re only a half houror less. It should add up to somethingcloser to an adequate amount of rest.Do crunches for abs at home twice aweek. You don’t need any specialequipment for crunches, and your work-outs are already quite long. Just to getthem done in two hours, you’re goingto have to keep a fairly rapid pace andavoid excessive conversations andbathroom breaks. Also try adding a fewmore calories in the form of Cap Tri.This will ensure that you have thestored energy available for these bru-

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Abbreviated Training For A Limited Schedule

CapTri® becomes even more criticalwhen using an abbreviated trainingschedule.

tal, potentially exhausting workouts. I believe that even with no break inyour schedule, you should be able toreclaim most of the former glory of yourphysique. And cheer up. After yougraduate and get a very lucrative jobdesigning cars or boats or sneakers,you’ll be able to train more frequently.(I hope!) Just imagine one summer dayin the near future when you can cruisedown by the beach with the top downon your Porsche, styling with a big,ripped, tanned body. Study hard, andget that muscle back!

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CapTri®..........................................................................High Thermogenic Energy Source.............32 Fluid Ounces...... $40.00Max Endurance Formula™..............................................Nutrients for Hard Training.......................150 Capsules............$30.00Enhanced GH Formula™....................................................Nutrients for Endocrine Function...............150 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 Per 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.................................................................Available 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

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Don’t Let Vegetables Be Hard to Swallowby Cliff Sheats, M.S., Certified Clinical Nutritionist

Don’t Let Vegetables Be Hard to Swallow

Lean Bodies

Don’t like your veggies? Try to reconsider your food prefer-ences - especially in light of the recentnews that eating tomatoes and tomatoproducts reduces the risk of prostatecancer and keeps it from spreading.Tomatoes and tomato-based foods areloaded with a food factor called lyco-pene, which demonstrates this antican-cer effect. When you eat the starchyand high-fiber vegetables recommendedon the Parrillo Nutrition program, you’redigesting a treasure trove of nutrientshaving many disease-fighting properties- like “phytochemicals.” Phytochemicalsare plant chemicals found in vegetables,fruits, and grains. More than 40 havebeen isolated and they appear to pro-tect against cancer, heart disease, andother life-threatening illnesses. Thereare thousands of phytochemicals infoods (tomatoes contain 10,000), manyyet to be discovered. They exert theirhealth-protecting action by various bio-chemical mechanisms and the results arenothing short of amazing. Some ex-amples:• Antitumor compounds. In many can-cers, tumors grow because new bloodvessels leading to them are formed.Medically, this is known as“neovascularization.” These new bloodvessels thus feed the tumor with nutri-ents, allowing it to grow. If the forma-tion of new blood vessels could bestopped, a tumor could literally bestarved to death. Some promising news:

certain phytochemicals in soybeans ap-pear to halt the development and pro-gression of diseases associated withneovascularization (1).• Carcinogen interceptors. Allyl sul-fides, contained in garlic, onions, leeks,and shallots, also inhibit tumor growth.They do this by intercepting and break-ing down activated carcinogens (can-cer-inducing substances) before theycan attack the genetic material insidecells. People who eat a lot of garlic andonion have lower risks of stomach andcolon cancer. Allyl sulfides may be thereason (2).• Enzyme makers. Enzymes are pro-teins your body makes to bring aboutvarious chemical changes inside cells.Vegetables such as broccoli, cabbage,brussel sprouts, and cauliflower containa phytochemical called sulphoraphanethat boosts the production of antican-cer enzymes. It works like this: within afew hours after being eatensulphoraphane enters the bloodstreamand begins circulating. Upon reachingthe cells, it signals them to start makingspecial enzymes. These enzymesdetoxify carcinogens by attaching themto molecules that work like a conveyorbelt. The carcinogens are then rolledright out of the cell before they can doany damage (3).• Estrogen copycats. Plant proteinfoods such as tofu, soy milk, and othersoy foods are packed with certain natu-ral chemicals called phytoestrogens.These phytoestrogens mimic the effectof estrogen in the body and provide anamazing array of health benefits, includ-ing protection against cancer, os-teoporosis, and menopausal symptoms.Soy protein has also been associatedwith a reduced risk of heart disease (4).Vegetables are also loaded with health-preserving antioxidants such as beta-carotene, vitamin C, vitamin E, and se-lenium. At the cellular level antioxidantsprevent “free radical damage.” Freeradicals are volatile toxic molecules thatcause harmful reactions in the body. In

some cases, free radicals puncture cellmembranes, preventing the intake ofnutrients and thus starving the cells. Inothers, they tinker with the body’s ge-netic material. This produces mutationsthat cause cells to act abnormally andreproduce uncontrollably. Dreaded dis-eases like cancer are often the result. Inaddition to cancer, scientists have linkedAlzheimer’s disease, arthritis, and cos-metic problems such as skin wrinkles.The cumulative effects of free radicalsare thought to be the cause of the gradualdeterioration we know as aging. Anti-oxidants guard against free radical dam-age and are thus health-protective (5).Vegetables also provide fiber and delayglucose absorption in the stomach andsmall intestine. That means glucose isreleased slowly, keeping your energylevels steady. And once it gets to thecolon, fiber binds with or dilutes can-cer-causing substances and ushers themout of the body. Now don’t vegetables sound more ap-pealing? If so, get out your ParrilloNutrition Manual and note the manyvegetables you can include in your pro-gram. If you don’t have a manual, orderone today! And above all else, do asyour mother insisted: eat your veg-etables! Make mom proud.

References1. Sharon Begley, “Beyond Vitamins,”Newsweek, April 25, 1994, 44-49.

2. Ibid.

3. Ibid.

4. Mark J. Messina, “DietaryPhytoestrogens: Cancer Cause or Pre-vention?” The Soy Connection 3 (Fall1994): 1-4.

5. Susan Kleiner, “Antioxidant An-swers,” The Physician andSportsmedicine 24 (August 1996): 21-22.


Straight & Strong

Steve Hampton’s most recentpowerlift odyssey ended on April 12,1999 when he made every lift he at-tempted at the AAU National champi-onships (nine out of nine lifts): 740squat, 420 bench and 675 squat. Hecaptured second place, behind the de-fending drug-free world champion,James Jacobs. Lately, I have been getting quite a fewphone calls at the office that all start outthe same: “Hampton, I just read yourdeadlift article. Man, are you ever over-training! You cannot possibly recoverfrom a workout that long and heavy Idon’t care how much food you eat! Ithink you guys are making this stuff upto have something sensational to writeabout!” My response is quite simple:Yes, I certainly do workout that long andI lift every set, rep and poundage I writeabout. Yes, I have the energy to sustaina 3-4 hour workout. Yes, volume train-ing works! And no, I don’t need any-thing sensational to write about. My realworkouts are sensational enough with-out embellishment. One of the ‘secrets’

to my ability to train long and heavy isthe anabolic effect I obtain from thehuge amount of food I eat. During my first training session withParrillo I had one thought, “I am goingto die right here and now!” That firstworkout almost killed me. Afterwards, Icrawled home and craved food. Al-though I could hardly move, I beganeating. I was starving. I could not getenough food into my mouth. I ate 18-egg whites mixed with three cups of dryoats and four scoops of OptimizedWhey™. That was for starters. I fellasleep, blender in hand, like some junkienodding off with the needle still stuckin his arm. I woke up about an hourlater, famished. I stumbled back to thefridge and ate one of my 2,000-calorieprecooked meals. Suddenly, I felt re-vived, alert and I had a glow – it was asif I could feel the food healing and re-pairing my muscle tissue. I suddenly un-derstood that most elemental of Parrillo’scommandments: there is no such thingas overtraining, only under-eating! Itsuddenly all rang true. My body wasscreaming the answer at me. That firstweek, I probably increased my caloriesby 1,500. That was three times Parrillo’srecommended progression but I literallytripled the amount of training I was per-forming. Before I started training with John, myworkouts were classical powerlifting-style sessions. Minimal sets, minimalreps, maximum weight. I was perform-ing the workout of the greatestpowerlifters to ever walk the planet. Ofcourse, I was not getting the same re-sults. While I was gaining using thissystem, my muscles were not largeenough or mature enough for this typeof training. I needed to elevate my lift-ing to the next level. I was using a re-fined type of power training. This styleof training is used successfully by top

lifters at 95% of their genetic potential. Iwas probably at 80% of my genetic po-tential. So the change in training wastimely. I have never gotten as sore aswhen using the Parrillo high-volumetraining system. On the first day aftertraining my muscles used in the work-out would be killing me: on the secondday after training my muscles would stillbe killing me – only worse! After a bru-tal session delayed onset muscle sore-ness (DOMS) would set in and last foras many as four days. All of the extrafood my body was demanding eventu-ally dissipated the soreness. I would re-cover just in the nick of time. With bigeating, by the time the bodypart rolledaround again, I would be rested, recov-ered and ready. Heavy high volumetraining requires serious eating.

24-HOURS, FOURTEEN MEALSAND 9,000 CALORIES LATER

Meal 112 egg whites

2.5 cups of dry oats blended with twoscoops of Parrillo Hi-Protein

Powder™16 ounces of water

Meal 2: SnackCoffee with a scoop of Parrillo Hi-

Protein Powder™1 Parrillo Energy Bar™-French Vanilla


Protein Powder™1 Parrillo Protein Bar™-Fudge Brownie

Meal 43 chicken breasts

1.5 cups of cooked ricebroccoli, cauliflower or salad



BIG EATING FORBIG LIFTINGBIG EATING FORBIG LIFTINGby Steve Hampton


Meal 11: Snack • Post-Workout50/50 Plus Powder™-6 scoops

Meal 12Same as meal 6

Meal 13Tuna-2 cans

Vegetable medley-3 cupsMeal 14

10 egg whites mixed with 4 scoops ofParrillo Hi-Protein Powder™

Broccoli and Cauliflower

With every meal, I take 10 LiverAmino Formula™, 1 Essential Vita-min Formula™, 1 Mineral Electro-lyte Formula™, 1 Evening Primrose

Meal 63 chicken breasts

1.5 cups of cooked ricebroccoli, cauliflower and green beans


Protein Powder™1 Parrillo Energy Bar™-French Vanilla



Meal 9Chicken Stir Fry

Meal 10: Snack • WorkoutPro-Carb Powder™-6 scoops

What’s the difference?Both are terms usedto describe variousnatural substancespromoted for fatloss, but they do notmean the same

thing. “Lipotropic” refers to any nutrient that helps thebody utilize fat properly. Examples of lipotropics in-clude choline, inositol, methionine; betaine, and certainB vitamins. “Thermoactive,” on the other hand, is used to de-scribe substances that enhance thermogenesis - thebody’s production of heat. Thermogenesis is a desir-able state because it helps the body burn fat. Varioussupplements have been found to increase this form ofthermogenesis. One is MCT oil, available as CapTri®from Parrillo Performance. Others are herbs, such as ephedra. Also known asma huang, Chinese ephedra, or Mormon Tea, ephedrais a plant that contains ephedrine alkaloids. These stimu-late the heart and central nervous system much likeamphetamines do.

Ephedrine often produces adverse reactions, includingsleeplessness, anxiety, and nervousness. It can makethe heart race and blood pressure soar. Because ofthese side effects, people with heart conditions, highblood pressure, or diabetes should stay away from it.Since 1994, the FDA has received and investigated morethan 800 complaints of health problems associated withthe use of ephedrine-containing products. To be on the safe side, it’s best to supplement withthermoactives such as MCT oil and avoid stimulantherbs. Consider using lipotropics, too. Lipotropic supple-ments provide a precise combination of nutrients yourbody needs to metabolize fat - as longas you are following a low-fat, high-nutrient diet and are exercising regu-larly.

Maggie Greenwood-Robinson,Ph.D. is the author of NaturalWeight Loss Miracles (PerigeeBooks, 1999), and the co-authorof numerous books on sportsnutrition you can also visit herweb site at: www.mgrfit.com.

Oil™, 5 grams of Creatine Monohy-dra te and 2 Tablespoons ofCapTri®. In addition, I take 5 LiverAmino Formula™ with each snack.In the morning and in the evening,I take 4 Enhanced GH Formula™.

I drink at least two gallons of water aday and 5 cups of coffee, I do notthink that coffee has an adverse af-fect on my utilization off CreatineMonohydrate. My beautiful wife isgracious enough to cook my meals,freeze them and then label them so Ican figure out what I am eating.

Natural Weight Loss Miracles Lipotropics and Thermoactives

By Maggie Greenwood-Robinson, Ph.D.

Natural Weight Loss Miracles

Big Eating For Big Lifting


THE 1999 A.A.U. NATIONALPOWERLIFTING CHAMPIONSHIPS

Four members ofthe Parrillo Powerlift-ing Team entered the1999 Amateur AthleticUnion national cham-pionships and cameaway with a fistful ofgold and silver medals.Matt Tapp got thingsstarted off on the rightfoot with a victory inthe 16-17 year old 220-pound division.Young Tap squattedwith 525, benchpressed 390 (just miss-ing a national record of405) and deadlifted570. This young manis deceptively slenderand lifted in a cool anddetached fashion. He decimated thefield with his balanced lifting and withanother year of training will undoubt-edly take over where he left off and rulethe 18-19 year old division. CoachMarty Gallagher, who worked with allthe lifters, said, “The kid (Tapp) liftedlike he had ice water running throughhis veins. His benchpower is unexpected.Tapp is tall and thin for anational level powerlifter.He shocked the compe-tition with his lifting. Hecould have deadlifted600 had it been neces-sary.” Steve Hampton,lifting in the open 242-pound division, had aperfect day. He coollyaccessed his strengthlevel on the morning ofthe meet and went nine-for-nine: making everysquat, bench press anddeadlift he attempted.Steve, who we often for-get is only twenty-three

years old, madethree squats: 690,720 and finally a per-fect 740. His squatswere low and con-trolled. His depthwas superb.“Hampton took ev-ery squat two-inches below paral-lel. His 740 was tech-nically the best bigsquat of the entirecompetition.” In the benchpress, Steve wasconservative. De-spite nursing a soreshoulder he dis-patched 380, 400

and 420 in explosivefashion. In the deadlift he pulled 630,655 and finally a limit 675 that gave himan excellent 1835 total for second placebehind the defending WBBC worldchampion. Gallagher was enthusiasticabout Steve’s performance. “Hamptonlooked great. His strength, techniqueand realistic assessment of his strength

yielded him a per-fect day. Hewowed thecrowd.” TomWiley lifted inboth the open di-vision and the 35-40 year old mas-ters division. The275-pound, life-time drug free lifterholds the Mary-land State record inthe bench presswith 535 pounds.Wiley squatted700, an incrediblelift for a man whoone year ago hada competition best

THE 1999 A.A.U. NATIONALPOWERLIFTING CHAMPIONSHIPS

Team Parrillo

Big Joe Sauter captured the Super Heavyweight Gold medal.

The Parrillo-powered lifterscaptured three gold medalsand two more silver med-als – not a bad day’s workby any standard!

Seventeen year old Matt Tapp benched an amazing 390.


of 617. Tom benched 505 andafter a scare (missing his open-ing deadlift) he settled downto take second place in theopen division behind themighty Andrew “Bull” Stewart.Tom also won the master’s di-vision outright. Gallagher wasasked to assess Tom’s futureprospects “Wiley has come onso fast and quick that it makespredictions difficult. I suspectthat a 750 squat and 550 benchwill fall to him in the comingyear. His 700-pound squat wasan outstanding lift. He will takea few weeks off and then un-dergo a deadlift specializationprogram.” Wiley, Gallagherfeels, will win the raw nation-als this coming July. Big Joe Sauter is the currentUSPF world Powerlifting cham-pion. Joe has now added theAAU national championshipto his growing list of majortitles. Joe is the fastest risingsuper heavyweight in drug freelifting. Joe had an inconsis-tent meet where flashes of bril-liance occasionally shownthrough some dark clouds. Joeshockingly missed his openingsquat with 760 when he was(deservedly) called high: nolift. He made this poundageon his second attempt and thenjumped to a massive 840 on histhird attempt. Again, it was aneasy lift; again he received twored lights and one white foranother close miss. He settleddown and made three benchpresses ending with 470. Hefinished his day with threesuccessful deadlifts, endingwith 680 pounds. “Big Joemakes it tough on himself whenhe blows his opening squat.”Said Gallagher. The event was held in theDisney’s Wide World OfSports ‘sports complex’ inwhich the Amateur AthleticUnion has its own building.The competition was held in

the huge AAU office buildingtucked away in one corner ofthe hundred-acre sport com-plex that Walt Disney built tohouse sports of every type anddescription. On the profes-sional level, the Atlanta Bravesuse the complex as their springtraining home field. In basket-ball the Harlem Globetrotterswinter at the complex. On theamateur level, every Olympicsport now has a home inDisney. The Disney organiza-tion, to their everlasting credit,worked with the AAU, the na-tional affiliate of the Interna-tional Olympic Committee, toestablish this permanenthome for amateur athletics.The AAU demands that theirathletes be drug-free. Youdon’t see many freaks wan-dering around an AAU meet.The powerlifting competitionwas held in a spotless cleancorner of a spotless cleanbuilding in a spotless cleancomplex. At least twentyother sports were holdingcompetitions at the same timethe powerlift competition wastaking place. It was a veri-table beehive of athletic ac-tivity. This gives you an ideaof the enormity of the build-ing. A few hundred specta-tors watched as ninety lifterswere put through their pacesin speedy fashion. This wasa great meet run in a totallyprofessional fashion. The next competition forthe Parrillo Powerlifting Teamwill be at the AAU Raw Na-tional Championships (nosupportive gear allowed) thisJuly in New Jersey. Con-gratulations to the four Par-rillo-powered lifters who be-tween them captured threegold medals and two more sil-ver medals – not a bad day’swork by any standard! Theywill continue their dominationat this upcoming meet.

1999 A.A.U. National Powerlifting Championships

Tom Wiley broke the 700-pound squatbarrier. Tom continues to improve ateach powerlifting meet.

Steve Hampton ended his perfect day withthis 675-pound deadlift.

John

Par

rill

o’s

5143 Kennedy Avenue Cincinnati, Ohio 45213

BULK RATEU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

Fried ChickenFried ChickenIngredients

100 g. shredded wheat25 g. oat bran1 tsp. onion powder½ tsp. garlic powder½ tsp. barbecue seasoning

Place chicken in a medium -sized bowl andthoroughly coat with CapTri®. Set aside. In another bowl, mix all other ingredients forbreading. Dip chicken one piece at a time intothe breading mixture and toss until coated thickly. Heat skillet with any remaining CapTri® fromthe chicken dip to 325°. Place breaded chickenin heated skillet. Reduce heat and cover. Turnoccasionally to cook evenly on all sides. Chickenis done when breading is all brown and meat iswhite, juicy and tender when cut into. Be carefulnot to overcook, as this will dry out your chickenand make it tough. Makes four servings. Nutrient content in one serving:548 calories, 64.3 g. protein, 5.7 g. fat, 24 g.carbs, 125.8 mg. sodium, 909.5 mg. potassium.

½ tsp. coarse black pepper1 tsp. Lemon & Herb Mrs. Dash1000 g. chicken breast5 tbsp. CapTri®

Ingredients

DirectionsDirections

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A Monthly Magazine For All Bodybuilding, Fitness and ... · in any amateur contest he cares to enter. No single body part dominates the Faildo sil-houette and none drags down the