A Monthly Magazine For All Bodybuilding, Fitness and Endurance Enthusiasts

October 2000

Bob Cicherillo, 2000 National Physique Committee USA Bodybuilding & Fitness Champion, Super- Heavyweight Class March 2001 John Parrillo’s PERFORMANCE 44 PRESS

PUBLISHER John Parrillo’s John Parrillo

EDITOR AT LARGE Marty Gallagher Features

DESIGN DIRECTOR Jim Reed Hammer Time 4 Mark Coleman, Top Rated No-Holds-Barred Fighter

CONTRIBUTING by Marty Gallagher WRITERS Marty Gallagher Todd Swinney Maggie Greenwood- 7 Parrillo Certified Trainer of the Month Robinson, Ph.D. by Marty Gallagher Ron Harris Art Roberson,Ph.D., MD 7 Training Camp, Parrillo Style Cliff Sheats,Ph.D, 12 C.C.N., F.R.S.H. 6 The Hottest Fitness Camp in the Country by Bryan Daskam and Franco Santoriello

CONTRIBUTING PHOTOGRAPHERS Columns John Parrillo

THIS MONTH’S COVER Fitness Report PHOTOGRAPHER 15 by Heather Picken Susumo The Protein Packed Diet 16 by John Parrillo John Parrillo’s 18 Get Moving to Better Health PERFORMANCE PRESS 12 by Cliff Sheats, PhD, FRSH, CCN is published monthly. The subscription rate of one The Rotator Cuff year (12) issues is $19.95 21 ($29.95 in Canada and by Tracy Anderson Mexico and $49.95 in all other countries). ©1999 Why Does Nutrition Matter? by John Parrillo. All Rights 24 Reserved. by Ron Harris For advertising place- ment information, please The Jiu-jitsu Kid contact Parrillo Perfor- 26 High School Coach to Rep USA in World Tourney mance at (513) 874-3305 or by e-mail at [email protected]. Defense Against Diabetes Imagesetting and print- 27 ing by Gardner Graphics, by Maggie Greenwood-Robinson, PhD (513) 527-8940. Contact Scott Clifton for service in- formation. 15 VISIT OUR WEB SITE AT WWW.PARRILLO.COM

On the Cover: Mark Coleman wins the Pride Grand Prix World Championships at the Tokeyo Dome, Japan

Mark “The Hammer” Coleman World’s Greatest No-Holds-Barred Fighter by Marty Gallagher

three times since my win last May; the first time the money wasn’t right, Hammer Time After 18 jolting knee butts to his the second time we had a misunder- Mark Coleman is the number one head, Russian opponent Igor standing that prevented that match ranked no-holds-barred fighter in the Vovchancin (on the bottom) taps world. This Parrillo-powered com- from coming together.” This past out just at the final round’s 24 December Mark was offered a big bat fighter captured the most presti- minute mark. Mark is victorious gious of all fighting tournaments, payday to fight WWF wrestling su- once again at the Japan Grand perstar and three-time Ultimate Pride Japan, last May, pocketing Prix 2000. $200,000 for his first place effort. Fighting Champion Ken Wayne He fought three times in a single night Shamrock. “I would love to fight and bested a field that included the Ken Shamrock but the fight was of- cream of the international combat- I haven’t fought since but anticipate fered with only three weeks notice, fighting crop: Royce Gracie, Mark stepping back into the ring this way too quick. I normally need three Kerr, Igor Volvolchin and Japanese spring.” As the world’s top ranked or four months to peak physically champion Sakuraba were among the fighter, Coleman is waiting for the so I declined.” Still, a Shamrock 12-man field. “The Pride win shot right combination of purse and op- fight is a strong possibility as the me to the top of the world rankings. ponent before putting his #1 ranking champion is eager to jump back in on the line. “I came close to fighting the mix.

March 2001 4 John Parrillo’s PERFORMANCE PRESS Orderline: 1-800-344-3404 The Squared Circle Mark’s next NHB fight, probably this what was once the fastest growing Mark appeared in a tag-team pro March, is Shamrock. “Nothing has cable event in history. With the prom- wrestling match in Japan in which been finalized. I want to make a ise of big prize money, first class he and Mark Kerr fought the Japa- measured, intelligent decision that backing and lavish cable coverage, nese pro wrestling tag-team cham- will make economic sense for my- Mark looks forward to returning to pions in front of 45,000 screaming self and my family.” Regardless the an event he has won three times. “I fans. “This was the first time I’ve eventual opponent, Mark is already would love to be able to compete gearing up his training back in the USA and I’m very en- in anticipation of a thused about the possibility of fight- springtime brawl. “I am ing in the UFC once again.” ramping up my prepa- Clark Kent Lives ration as we speak. I will peak physically over in Columbus, Ohio the next two or three Mark Coleman is a well spoken, months. Whoever the articulate 36-year old husband and opponent is I will be at parent of two children. He is my absolute physical thoughtful and insightful and at 6’1” best.” normally weighs a rock-hard 250- Resurrection of the pounds in the off-season. He com- petes at a ripped 240-pounds, though Politically Incorrect for the Pride enduro he competed at Another incredibly for- his lightest weight ever, 229-pounds. tuitous occurrence for Mark puts one more in mind of the Mr. Coleman is the mi- local high school wrestling coach raculous resurrection of than a paid gunslinger wooed by in- the Ultimate Fighting scrutable oriental fight promoters to Championships. The compete in international mayhem. UFC enjoyed immense This man, who could easily be the initial popularity in the guy in line behind you at the local 7- United States before a 11 waiting patiently to buy his 16- sanctimonious dose of ounce coffee and pay for his gas, is political correctness and the real-life equivalent of Russell legislative meddling Crowe’s character Maximus in the Mark wrestles with a weary Akira Shoji at the Grand caused it to disappear movie Gladiator. Coleman, a Colum- from the airwaves, this Prix 2000, beating him in the first round. bus, Ohio resident, has been a na- despite massive ratings. tional and internationally ranked free- Cable station after cable style wrestler and is a three-time station dropped it under winner of the Ultimate Fighting appeared in professional wrestling pressure from ignorant critics and a Championship. Mark purchased a event and it came off well. I would boxing lobby frightened that this new beautiful home with his Pride purse eventually like to shift into a pro and exciting sport would siphon off and leads a double life in which he is wrestling career after my no-holds- fans from its already shrinking base. “Daddy” and dutiful husband at barred (NHB) fighting days are UFC purses shriveled up and fight- home, taking out the trash and mow- over.” Not that this is going to oc- ers began plying their trade in Japan ing the lawn, while at “the office” cur anytime soon, says Mark. “I where NHB fights were welcomed he is the Maestro of Mayhem. “I’m want to fight more NHB matches to with open arms and large cash prizes. not some violent psychotic. I’m a cement my reputation as the best in “The UFC has been recently pur- professional athlete who supports his the business but all-out fighting is a chased by a Las Vegas casino owner family by working real hard.” Still, dangerous business with serious, and the state of New Jersey will this is one guy you don’t want to career-ending injury always lurking sanction the events.” Mark related. flip off at the stoplight when you’ve just around the corner. Professional “The first UFC event under the new had one cocktail too many. wrestling would seem a logical and ownership is scheduled for late Feb- Train Until You Puke natural choice for the next phase of ruary in Atlantic City.” This new turn Coleman is a scientific trainer who my career.” Currently, the name of events should breathe new life into most frequently mentioned for works out twice a day, once with

Info-Line: 513-874-3305 John Parrillo’s PERFORMANCE PRESS 5 March 2001 weights and cardio and some more.” All this in- comes back again for a sec- tense training activity is sup- ond session later that same ported by Coleman’s inges- day that revolves around tion of crates of Parrillo nu- sparing. He relentlessly tritional products. “With all works to refine his skills and this incredibly hard training grapples weekly with the (twelve two-hour sessions Ohio State wrestling team. each week) I have little time He has a loose coalition of to prepare meals. Frankly, training partners that oper- I don’t feel much like eat- ate under the auspices of ing solid food meals after the “Hammer House”, undergoing a super-intense Coleman’s NHB school. Mark training session.” Mark most works with boxing coaches “The Hammer” stalks the ring during a time- often drinks a Parrillo smart- and grapples with studs like out.. Mark says Parrillo supplements help keep bomb shake; one loaded top UFC contender Kevin him at the top of his form. with protein, carbs and other Randleman. Coleman strate- healing nutrients. “I usually gically blends boxing and sub- fire down four protein mission techniques with his base apart.” To develop this burst-till-you- shakes daily.” He loves Parrillo liver martial arts skill: free-style wrestling. drop cardio capacity Coleman in- aminos and takes a handful every two Asked how he trained differently for vented a unique series of difficult hours. He uses Optimized Whey Pro- his upset win at PRIDE 2000, drills: “I found a long, steep hill that tein™, 50-50 Plus™ and ProCarb™. Coleman was informative and precise. took me two minutes to climb. It has These amazing products work a re- “I analyzed my relative strengths and a really steep grade and I run up it as generative miracle on his shock- weaknesses and felt I had plenty of fast as I can and then jog back down. blasted muscles. “I doubt if I could power and grappling skill. On the I will do ten “reps” or circuits and by train anywhere near as hard as I do other hand, I felt I needed work on the end of the last run/climb, I throw without John Parrillo’s incredible nu- my stand-up striking; I sought to im- up. That’s how I know I have done tritional supplements. I have used prove my punching accuracy and enough.” In another devilish drill de- Parrillo Products for years and as a developed a more realistic approach signed to improve his ability to flurry professional fighter at the top of my to cardio conditioning. For the Pride and not get gassed, Mark developed trade, I cannot settle for second best.” tournament I came in light, lean and a diabolical drill that required the use Strong words of high praise from the ready to bash people.” And bash he of a heavy ball. “I got hold of a 15- greatest NHB fighter in the world. did. In the finale, he kneed Igor pound medicine ball and use it in all Mark Coleman is a little leery about Volvolchin eleven unanswered times different types of drills.” Mark would speculating on his next move. The to the cranium before the Russian have one of his giant training part- biggest fight in the history of no- grudgingly submitted. “I blasted his ners like Kevin “Monster Man” holds-barred combat fighting would head so many times I injured my Randleman throw the ball as far as be “The Hammer” versus Ken Sham- knee.” they could. Then Mark scrambles to rock. “We will see . . . right now I Train the Weak Points retrieve it “like a dog playing fetch” - am contemplating my options. I am Echoing John Parrillo’s constant over and over and over. “I would go itching to do battle and feel certain advice, Mark always seeks to im- until I could go no more. Then I that I’ll fight again by the end of prove his weak points. “As a result would go some more. If I didn’t puke March.” Whichever way this amaz- of my ring experience I have learned I didn’t feel as though I’d had a proper ing athlete heads and whatever oppo- that the type of cardio conditioning I workout.” nent he settles on, we’ll keep you needed could not be developed Putting It Together with apprised of his progress every step through normal steady-state aerobics Parrillo of the way. “Parrillo nutritional supplements are the absolute best I’ve such as stationary bike riding. I “I keep my weight training reps ever used.” Take a cue from Mr. needed flurry-burst cardio; the abil- way up, do a lot of forced reps and Mark Coleman, a man whose liveli- ity to punch and kick as hard as you emphasize high intensity cardio. I hood depends in part on his supple- can for minutes on end and not get wrestle for hours, which is incred- ments: go with the choice of cham- so gassed as a result that you go hy- ibly taxing and box until I can’t hold poglycemic, hit the wall and fall my arms up – then I hold them up pions and use Parrillo products.

March 2001 6 John Parrillo’s PERFORMANCE PRESS Orderline: 1-800-344-3404 Parrillo Certified Trainer of the Month ToddTodd Swinney,Swinney, SuperSuper TrainerTrainer Perhaps the most effective personal trainer in America cated. An average person By Marty Gallagher who follows my Parrillo-in- Results are the bottom line in the spired program and under- personal training business and no one goes a rapid transformation has demonstrated a better ability to thinks that it is miraculous extract physical results from clients and this is especially grati- of every type and description than fying to me. I never fail to Baltimore’s Todd Swinney. This in- get a kick out of helping an credible individual has assisted a out of shape individual be- virtual ‘who’s who’ of the muscle come something special.” world in the never-ending quest for Todd works his magic in sub- physical improvement. Take a look urban Baltimore and his list at this partial listing of superstar of clients is an eclectic mix bodybuilders, powerlifters and pro- of hall-of-fame champions fessional athletes, all of whom have and normal everyday folk. Is sought Swinney’s council and got- it tough switching from as- ten staggering results: Mr. Olympia sisting an Olympia partici- runner-up Kevin Levrone, Fitness pant in the final stages of stars Teresa Hessler and Carol preparation for a $100,000 Semple-Marzetta, national competition to helping an powerlifting champion Big Joe overweight housewife with Sauder, Mr.Universe Lee Asperson, no fitness background what- Baltimore Ravens fullback Chuck soever? Evans, amateur national bodybuild- “Not in the slightest; in the ing champions Josh Beach, Julie broad sense, it is all the same formula. I use the same basic Todd holds forth at one of his many Scanlon and Stacy Hylton, IFBB pro training seminars bodybuilder Ivory ‘Papoose’ Turner, principles for everyone, regard- Team Universe fitness winner An- less their level of expertise or de- gel Friend, former All-pro football gree of physical proficiency. Kevin Greene and baseball star While the details and specifics will and dilutes these cutting-edge meth- Tony Saunders. The list goes on and vary from individual to individual and ods making them palatable for use on and on. depending on the circumstance, the by the general public. Just as the Not that every individual the irre- overriding principles are uniformly breakthrough engine and suspension pressible Mr. Swinney helps is a applicable regardless whether I am technology first introduced in For- national champion or hall-of-fame working with a world champion ath- mula I auto racing back in the early athlete; “Quite frankly I get the big- lete or a novice business executive.” 1980’s is now routinely used in mod- gest thrill from helping the average Todd uses methods initially learned ern, massed-produced passenger out-of-shape individual totally reno- from Master Blaster John Parrillo. cars, Swinney’s muscle methodol- vate their physique. The great ath- These Parrillo Principles have been ogy - perfected while working with letes are in some ways easy. After fine-tuned in the intervening years the athletic elite - has filtered down all, these are genetically gifted, tre- and tempered by empirical knowl- in strategies used when working with mendously motivated individuals edge derived from working with ‘normal’ people. “It’s an appropri- who are knowledgeable and dedi- champion athletes. Todd de-tunes ate analogy,” he said, “I recommend

Info-Line: 513-874-3305 John Parrillo’s PERFORMANCE PRESS 7 March 2001 the same procedures for the champs training program. He outlined his deep breaths between phrases in as I do for the average Joe and basic program. order to keep going.” It is a thin line Mary but the champion athlete will between working hard enough to go to an extreme degree within each Monday: legs (quads, stimulate results - yet not so hard of the component parts that make hamstrings, calves) that you can’t finish the session. up the overall program.” Todd has another aerobic tip, “Ide- What are the component parts and Tuesday: chest, triceps, ally I prefer the trainee to do their what are the commonalties and abdominals aerobics first thing in the morning over-riding principles that make up Wednesday: off before breakfast.” Why Todd? the fabled Swinney approach? How Thursday: back, traps, “This procedure depletes the glucose exactly does he work his magic? “I Thursday: back, traps, out of the bloodstream and the gly- use a commonsense approach that calves cogen out of the muscle and is customized to the realities of the Friday: shoulders, hopefully exhausts any person’s circumstance.” Todd said. biceps, glycogen stored in the “I will sit down with a new client liver. Once we ac- and try and establish some realistic abdominals complish this the goals. I try and get a feel for their Saturday: off body is forced to lifestyle and available training time. Sunday: off oxidize body Goals are real important and once fat.” we arrive at the goal I ‘draw up a Todd always Add it all map’. Todd will first design a nutri- stresses the im- up and this tional game plan and then set up a portance of aero- multiple weight training and aerobic sched- bics, “I suggest approach ule that jives with the person’s cir- they start by per- to fitness cumstance. I asked Todd to draw forming aero- will cause up a hypothetical ‘road map’ assum- bics 4-5 times a the hu- ing the mythical client weighs 150- week for 30-45 man pounds and is in average shape. “I minutes per ses- body to start with nutrition and nail down sion.” I asked Todd grow their food likes and dislikes. I stress how hard he wants the muscle and the importance of protein consump- trainee to perform his/ shed body tion. I want the person to consume her cardio exercise. fat at an amaz- between 1 and 1.5 grams of protein “In order to maximize ingly fast rate. per pound of body weight each and the benefits of a Todd talked about every day. Initially, I ask they take cardio session I ask his Parrillo connec- in an equal amount of carbohydrates: that the individual tion: “I have been split evenly between fibrous and go at a pace that proudly associated starchy carbohydrates. I want fat causes them to with John Parrillo for intake to be kept at 5-10% of the breathe hard.” twelve years. He total calories.” For a 150-pound per- How hard is hard? (John) taught me the son this approach would breakdown Obviously if the in- philosophies and prin- as follows: dividual is gasping Angel Friend, Team Universe for breath they won’t Champion and IFBB PROTEIN: 225 GRAMS be able to last for the Professional Fitness CARBOHYDRATES: 225 requisite 30-45 minutes. Competitor GRAMS “I have a handy rule of thumb to determine FAT: 15 GRAMS cardio intensity. I ask ciples that I use to this them to work hard day. John’s methods Sugar and alcohol are on Todd’s enough so that if they have been my biggest list of foods to avoid. were to attempt a con- single influence and his ap- Next Todd will devise a weight versation they would need to take proach to handling clients and ath-

March 2001 8 John Parrillo’s PERFORMANCE PRESS Orderline: 1-800-344-3404 letes during the pro- unwilling to provide.” cess are as revolution- If that were not enough praise, ary as his guiding prin- Todd added, “John also produces the ciples. John has al- finest line of supplements available ways maintained that on the market. His products cover while it is wonderful the entire range of nutritional needs and great to be able to and each is a godsend to people en- set up an intelligent gaged in high intensity training. I rec- overall fitness pro- ommend Parrillo products to all my gram, it is equally im- clients and I use them myself.” High portant to be able to praise from a man who churns out monitor the process champions like Jimmy Dean churns as it unfolds and make out sausage links. “If I were to pick intelligent ‘in-flight’ one word to describe John Parrillo, corrections. John I would use the word ‘integrity’. feels that it is your re- John never offers a product that is sponsibility as a pro- composed of less than the very best fessional to chart the ingredients and he steadfastly re- client’s progress on a fuses to jump on the commercial weekly basis and bandwagon and market products that watch the telltale signs could prove detrimental to the health like a hawk. Find out of his clients – even if it hurts him in what the client re- his pocketbook. To me he is integ- sponds to. He taught rity personified.” me to bring to bear a Asked for a final word, Todd kept NPC Lightweight National Champion and level of attention to de- it short and sweet, “When in doubt IFBB Professional Bodybuilder, tail that most personal always revert to the fundamentals Ivory ‘Papoose’ Turner trainers are unable or and don’t be swayed by here-today gone-tomorrow training and nutri- tion fads. Hard work and a smart game plan will get you further in the long run.” It would certainly be hard to top that commonsense ad- vice!

Teresa Hassler is a Professional IFBB Fitness Competitor

Info-Line: 513-874-3305 John Parrillo’s PERFORMANCE PRESS 9 March 2001 Certification Program for Trainers

n Income Make the Commitment and... The ability to earn $50,000–$100,000 Join the elite group of trainers who are making per year doing what you love. a real living doing what they love. This certification is like no other, with the everyday n Business assistance to your questions from the world’s Assistance, knowledge and advice foremost authority on personal fitness, John from some of the nation’s top earning Parrillo. personal trainers–including personal techniques they use to succeed. Becoming an effective trainer is a process. The exam is only the beginning. Don’t fool yourself thinking that a weekend course qualifies you n Knowledge & Support as a successful certified personal trainer. This comes from the POWER of Parrillo Performance has the resources for real- MASTER trainers who are already time learning. Do you want to be just certified, making a substantial living. or do you want to be certified and effective? Exam/Workshop Dates Certification Provides: March 17–18 Cincinnati OH n Fast Track Learning for Results May 26–27 Cincinnati OH n Service, Support and Continuing June 9–10 Cincinnati OH Education through Training Camps, Workshops and Clinics n “One on One” Coaching for Parrillo Certified Trainers n Increased Income on Product Sales n National Exposure for your business through the Parrillo Performance Website For more information call Marcia Yager 800-344-3404 or 513-874-3305 Parrillo Performance 4690K Interstate Drive Cincinnati, OH 45246 TTraining Tip of the Month Here is a muscle factoid for you: other hand, there have been a few – the latissimus, commonly known as not many – examples of men the ‘lats’ are the least used muscles with outstanding biceps and on the human body and for that same Isolate latissimus development: Arnold reason the easiest to develop. Con- Schwarzenegger and current versely, the most used muscles on the professional King Pin Ronnie body are the forearms and calves Coleman. How did they do it? They (think how often we use these two Your Lats learned when doing lat exercises to muscle groups in our daily life) and Your Lats pull the weight towards them with their hence the hardest to develop. The elbows not with their biceps. That’s rub is that though the lats can be de- right, awkward as it sounds, if when veloped quickly, they are amazingly doing your pulling (and all latissimus hard to isolate. This is both a bless- exercises involve pulling) you ing and a curse. Because they are dif- lousy arms.” concentrate on pulling the elbows ficult to zero in on, they are Yes indeed, the biceps, left to their back and the biceps will stay relaxed underused, and this makes them own devices, will happily do the work forcing those lazy underused back highly susceptible to great gains when of the latissimus thereby stealing lat muscles to step up to the proverbial the trainee finally makes the mind- thunder. The trick is to get the biceps plate. Try it right now: with your muscle connection and learns how to out of lat work and the key to that is arms extended in front of you slowly successfully activate them. There is in the pulling. Both Bi’s and Lats have pull back to your chest tensing your an old muscle axiom that sums up the a similar biomechanical function; they biceps. Do it again, this time pulling problem: “show me a person with pull objects towards the body. Is it any back with the elbows and great biceps and I’ll show you some- wonder that the man widely perceived purposefully keeping those biceps one with poor lat development. Show to have the finest lats in bodybuilding, relaxed. Feel the difference? Now me someone with outstanding lats Dorian Yates, also has proportionally take this concept to the gym and blast and I’ll show you an individual with under-developed biceps? On the those lats into Guava Jelly!

John Parrillo revolutionized the industry in 1990 with the introduction of fascial stretching. Once again, Parrillo Performance takes the indus- try to another level with the introduction of the “patent pending” Parrillo Genetic Equalizer FX Stretch System. The Parrillo Fascial eXtreme Stretch System is the next generation in gym equipment. This heavy- duty equipment is designed to take your physique past it’s limitations by allowing you to stretch your muscles like never before. By stretching your targeted muscles on the Parrillo FX Stretch System, you can dra- matically and instantly increase the size, strength and flexibility of your targeted muscles. What does that mean to you and your athletes? Larger, more separated, flexible muscles and increased performance. Winning seasons. Purchase all four pieces for less than the price of a commercial treadmill.

“John Parrillo has once again proven his commitment to performance. The Parrillo FX Stretch System provides the strength and conditioning staff with the tools necessary to stretch their athletes to better perfor- mance. There is nothing like it on the market today.”-Jeff Sellers C.S.C.S University of Evansville

ORDERLINE: 800-344-3404 • INFO-LINE: 513-874-3305 Or visit our website at www.parrillo.com

Info-Line: 513-874-3305 John Parrillo’s PERFORMANCE PRESS 11 March 2001 Training Camp, Parrillo Style! By Bryan Daskam and Franco Santoriello On Saturday and Sunday, January them the difference between their 6th and 7th, a Parrillo Training Camp perception and the Parrillo reality.” was held at the Cincinnati headquar- Franco said with classical under- clinic and vice-versa. After the ters of Parrillo Performance. The statement. day’s second grueling session, they festivities got underway when I in- John had told the trainees that called it a day. The next morning the morning how most folks instinctively whole crew underwent a boot-camp train their strong points and shy away cardio session supervised by Franco from their weak points. We wanted “Sergeant Fury” Santoriello. The camp attendees had another dose of reality as Franco subjected them to At left, The Master Blaster one of his patented aerobic sessions. demonstrates proper grip Franco uses weights, steps, military- for powerlifting. Below, a style boot-camp exercises and a lot view of Parrillo of in-your-face exhortations all de- troduced John Parrillo to the as- Headquarters’ gym, site of signed to get maximum effort from sembled camp attendees. The Mas- the Training Camp. the individual.” They loved it! ter Blaster proceeded to give a com- The day ended with the Master prehensive overview of the Parrillo Blaster, John Parrillo, putting Franco Philosophy in the year 2001. Train- through a chest workout while the ing, nutrition, supplementation, aero- crew observed. This killer session bic strategies, intensity, stretching included monster bench presses re- and making it all fit together were plete with forced reps, between set topics touched on. Afterwards John stretching and lots of sweat and fielded questions for about 30-min- blood. It was an eye-opening utes and everyone broke for lunch. glimpse into how much intensity an After eating one of Dominique IFBB professional needs to gener- Parrillo’s famed CapTri meals, fam- to take that a step further and say, ate in order to compete at the tip- ily style, the students were broken ‘Okay, let’s identify some weak top levels of the sport. How was into rotating groups to get some first- points’ and then we proceeded to the camp received? The attendees hand experience training with show them, up close and personal, were pumped, enthused and jubilant. Parrillo-style exercise intensity. how to these train weak points to Florida’s Mike Van Noy offered a Most of the folk in attendance had bring them to par. We wanted to comment that pretty well echoed the a pretty firm grasp on how the sys- show them instead of telling them.” tem worked. What we wanted to Everyone worked through the weight feeling of all the participants, “This show them was the degree of inten- training and the Parrillo gym was camp was the best thing I’ve ever sity necessary to trigger muscle filled with screams, grunts and the done. I thought I was in shape gains. This was a real eye opener exhortations of John, myself and but the drills proved otherwise!” for most of them. One group started Franco. It was a no-nonsense ses- Want a piece of the hottest fitness with Parrillo Performance Press sion. Afterwards, Dominique was camp in the country? Want to un- cover man and IFBB professional back on the scene, this time provid- dergo a training experience that will bodybuilder Franco Santoriello who ing the now starving horde copious revolutionize your approach to fit- guided them through a hair-raising amounts of turkey meatloaf, rice, ness and blast your physique up to shoulder and arm routine. The sec- salad and vegetables. The attend- the next level? Call Parrillo Head- ond group did legs with yours truly. ees switched off after lunch with quarters right now and make your “Most of the attendees thought they those who’d trained with Franco reservation for the next Parrillo were training hard – we showed now heading off to the leg-training Training Camp!

March 2001 12 John Parrillo’s PERFORMANCE PRESS Orderline: 1-800-344-3404 Wanna Blast Up To The Next Level? Announcing Parrillo Intensive 2-Day Training Camp!

Are you tough enough? If you are serious about improving your physique– and want to simultaneously quadruple your knowledge base, then take the plunge and attend a two-day intensive training workshop hosted by the Guru himself, John Parrillo. Parrillo’s unique methodology has aided Olympia winners, IFBB professionals, and more national level bodybuilders and professional athletes than you can shake a stick at. Here’s the deal: come to Parrillo Headquarters in Cincinnati and on Saturday get a session supervised by none other than John Parrillo. “You have to know what you are doing,” says John, “and why you are doing it, before you do it. Otherwise you end up confused and results will be diluted. My overview will touch on the basic pillars of the Parrillo Methods and Philosophy of physical renovation: high intensity weight training, scientific diet and nutrition, high intensity aerobics, fascial stretching and targeted supplementation.” Master Trainer Franco Santoriello Available Training Camp Dates: Franco Santoriello March 31 – April 1 May 26 – 27 June 9 – 10 Limited spots available–reserve yours now! All for only $30000 Better jump on this one – spaces are going fast! For more information call Marcia Yager 800-344-3404 0r 513-874-3305 • or visit www.parrillo.com Parrillo Performance 4690K Interstate Dr. TM Cincinnati OH 45246 Six Weeks Out How John got Franco to First Place at the Teen Nationals in 6 weeks! by Franco Santoriello

tency, Discipline, Training, Nutrition, The following article is the sec- did in six weeks what it takes most and Supplementation. If I wanted ond of a series of articles that de- people six months to six years to to make it to the top, then I was go- tails the relationship between achieve! ing to have to master all six of these John Parrillo and Franco Six weeks later, 1984 Teen Santoriello. It includes how John principles. took Franco to the Pro’s, how, to Before “Parrillo Performance”, John Nationals, Detroit the detriment of his career, Franco distributed the supplements that he Some contestants showed up in deviated from the Parrillo Prin- helped to develop from a small office high fashion with flair and sophisti- ciple, and their work together in the back of his father’s hardware cation — some with well-known again. This article is an excerpt store. We stopped there, and John trainers, others with former IFBB from Franco’s upcoming book ‘No filled up a bag with supplements. We pros (including Chris Dickerson). I The Parrillo/Santoriello Connection The Parrillo/Santoriello Connection The Parrillo/Santoriello Connection The Parrillo/Santoriello Connection The Parrillo/Santoriello Connection Weapon’. went to his house where he fed me a humbly walked into this show with One day I was on the phone with meal that he prepared, explaining how John Parrillo, a low-key relatively Lou Zwick crying about not being often I would eat, what I would eat, unknown trainer in the industry. I ready for the Teen Nationals because and why. Then he began opening the beat Shane Dimora in the Lightweight I hadn’t picked up a weight for three bottles of supplements, patiently ex- Division, and in the Middleweight months and was out of shape and; plaining to me what they were, and Division, I beat one of today’s top two days later, Lou had me on a plane how often I would be taking them. pro bodybuilders. Style and elegance to Cincinnati where I would spend the I’ve never been one to listen to the could only come in second to raw, next 6 weeks training with a guy advice of other people, always pre- hardcore training! named John Parrillo. I was a mess – ferring to do my own thing, but I lis- I was confused, I was remorseful. tened to John, instinctively knowing Do you know who I beat in the All I could do was pray that John was that he knew what he was talking 1984 Teen Nationals? (This a miracle worker. When I saw John, about (and I needed every advantage bodybuilder’s name will be revealed he made sense to me—he was I could get!) Then we went to his in the next issue of the Press.) stocky, in good shape, built like a Pit gym where John kicked my butt like Bull. We got into his red 300 Turbo it’s never been kicked before! And I Charged ZX and I thought, “I think loved it! He was the epitome of trainer For more information I’m going to like this guy!” He told and I was the epitome of trainee. about Franco’s We trained using super heavy sets, me that I would be staying with him current activities: his high reps sets, and supersets with a in the guest room and that I would be training program working at his gym to pay for my lot of Fascial Stretching. At the end room, board, and training. (It was of a set, where most people force (including online only a short time before I borrowed those extra 2-3 reps, I gave 10, or training), his work John’s car and found out that “Turbo 20, or more! It was here that I got with the teen and Charged” meant that this car would my first introduction to the now infa- superior athletes, his almost fly! I got it up to 140 mph mous “Belt Squat”. One amazing ac- BodyBlast Boot complishment was taking my 14-inch before I got scared and slowed it Camp® class, Fitness calves and turned them into 16 ½ down!) Coaching, success We began to get to know each other calves! We trained twice a day for and discovered that we both had a 42 days with only an occasional day stories, and more, similar love of bodybuilding. I off!. He took my beat-up, atrophied check out his web wanted to be a pro, and he wanted to physique and turned it into the best site at: build one. He told me that there were shape of my life! Through Hard Work, www.francosantoriello.com 6 things that I would learn while I Consistency, Discipline, Training, was with him: Hard Work, Consis- Nutrition, and Supplementation, we

March 2001 14 John Parrillo’s PERFORMANCE PRESS Orderline: 1-800-344-3404 who listen and apply this positive Fitness philosophy get RESULTS! An easy mental exercise to achieve a positive attitude requires Report you to simply jot down your goals. Write how you want to look, activi- By Heather Picken ties you want to undertake. Note how you want to achieve these goals. Accomplishing a fit body starts Then change the words “I want” to with having a fit mind. You must through, are experiencing a negative “I am”. Set no limits to what you condition yourself mentally and train attitude. They claim a particular goal want to be, or want to have. Set no your mind much like you do when is just not possible. These people limits to what “I am”. Aim towards you are physically working out. If are expert at fielding one excuse the three most compelling goals on you see yourself realizing your goals after another as to why they couldn’t and tell yourself, “I will do this!”, then work out that day—or that the al- your list with a new, positive outlook it will happen. lure of a quick junk food meal eroded and I am certain you will accomplish On the other hand, negative their willpower to eat healthy. those three goals in no time. Believe thoughts are a sure setup for fail- I insist that my clients stay focused, me, you’ll get results! ure. As a personal trainer, I find that stay excited, stay conditioned men- For personal fitness advice and clients I meet who are not accom- tally about looking and feeling fit. information, visit my website at plishing their goals, or do not follow Above all, I have found that clients www. getfitbyheather.com.

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Info-Line: 513-874-3305 John Parrillo’s PERFORMANCE PRESS 15 March 2001 The Protein Packed Diet By John Parrillo

Any bodybuilder or athlete knows which the body makes on its own. The remaining should come from the importance of eating a sufficient These amino acids include alanine, starchy and fibrous carbohydrates, amount of protein each day. Protein asparagine, aspartic acid, citruline, which also contain protein. These has a number of functions in the glutamic acid, glycine, and serine. guidelines are explained in the body: It is involved in the growth, Protein and Your Parrillo Nutrition Manual™. maintenance, and repair of tissue; it Each meal should be structured to helps create hemoglobin, which car- Metabolism include a lean protein, one or two ries oxygen to cells; it is required for Of all foods, protein has the high- starchy carbohydrates, and one or the formation of antibodies to ward est “dynamic action” on the metabo- two fibrous carbohydrates. This off disease and infection; and it helps lism. This describes the ability of a combination of foods has two impor- produce enzymes and hormones for food to stimulate the body’s meta- tant benefits: First, the protein and the regulation of body processes. bolic rate. All foods do this to some extent. Studies, however, have Three Classifications shown that a high-protein meal of Amino Acids raises the metabolic rate more Protein is made up of organic com- than 30 percent in a 10 to 12- pounds called amino acids, which are hour period, whereas carbohy- required by every metabolic process. drates and fats increase the Your body needs 22 amino acids in metabolic rate approximately a certain balance to synthesize pro- four percent over the same time tein for muscular growth. All but period. This is significant, since eight of the amino acids can be increasing metabolism aids in fat- manufactured by the body. Those burning. Without enough protein eight are called “essential amino in your diet, the body cannot acids,” and they are supplied by ani- properly drive the metabolic pro- mal proteins such as chicken and cesses or support growth and re- fish. Essential amino acids include pair. lysine; methionine; phenylalanine; How Much Protein fiber slow the threonine; tryptophan; and the digestion of At least one gram of branched-chain aminos, isoleucine, Do You Need? carbohydrates protein per pound of your leucine, and valine. Foods that con- Bodybuilders have higher-than- — and conse- body weight should come tain the eight essential amino acids normal requirements for protein be- quently the re- from complete protein are called “complete proteins.” cause the muscles use more amino lease of glucose sources such as lean Of the 22 amino acids, seven are acids during training. For most body- — to provide white meat poultry, fish, considered “conditionally essential,” builders, strength trainers, and other consistent en- egg whites, and protein which means that under certain con- athletes, the recommended protein ergy levels and supplements. ditions such as extreme stress the intake is 1.25 to 1.5 grams of pro- tein per pound of body weight per sustained en- body cannot manufacture enough of durance them. These amino acids include day. At least one gram of protein per pound of your body weight should throughout the arginine, cysteine, glutamine, histi- day. Second, this combination pro- dine, proline, taurine, and tyrosine. come from complete protein sources such as lean white meat poultry, fish, vides a constant supply of nutrients The remaining seven amino acids are so that your body can maintain its termed “nonessential amino acids,” egg whites, and protein supplements.

March 2001 16 John Parrillo’s PERFORMANCE PRESS Orderline: 1-800-344-3404 energy, growth, and repair status. a very high grade form of supple- ments that contain some carbohy- Lean proteins should be baked, mental protein. Its use in protein drate too is immediately following broiled, microwaved, or grilled — supplements has decreased some- your workout. Scientific experiments without fats; and vegetables should what, however, because it is expen- indicate that protein/carb supple- be microwaved, lightly steamed, or sive and high in sodium.1 ments initiates the rapid uptake of cooked in a minimal amount of wa- Extracted from milk, caseine is an- carbs by your muscles - faster than ter to preserve nutrient content. other high-quality protein that is carbs alone.4 widely used in supplements. You find In addition, a carbohydrate/protein this protein in Hi-Protein Pow- supplement taken following a work- der™, Pro-Carb Powder™, out stimulates the release of two hor- 50-50 Plus Powder™, and Parrillo Sports Nutrition mones (insulin and growth hormone), Bars™, Parrillo Protein creating an environment favorable Bars™, and Parrillo En- to muscle growth and recovery.5 ergy Bars™. Protein supplements play a key One of the highest qual- role in metabolism and nutrition. ity protein found in protein Used in conjunction with the proper supplements is whey pro- foods, they can assist in decreasing tein, which is a component of milk that is separated body fat, supporting muscular from milk to make cheese growth, extending endurance, and and other dairy products. promoting better recovery and re- Whey is among the most pair after training. rapidly digested of all supple- mental proteins. What this means to you is that the amino References acids in whey are rapidly absorbed 1. Kreider, R.B. 1999. Protein: Is so that the processes of repair and it all the same? Muscular Develop- growth can be accelerated.2 In ment, December. addition, whey is loaded with vari- 2. Kreider, R.B. 1999. Protein: Is ous health-building nutrients, in- it all the same? Muscular Develop- cluding B-complex vitamins, se- lenium, calcium, and iodine.3 ment, December. Whey protein is found in the 3. Barth, C.A., and U. Behnke. following Parrillo products: Opti- 1997. Nutritional physiology of whey mized Whey Protein™, Hi-Pro- and whey components. Nahrung 41: tein Powder™, 50/50 Plus Pow- 2-12. der™, Parrillo Sports Nutrition 4. Zawadzki, K.M., Yaspelkis, Bars™, Parrillo Protein Bars™, BB., and J.L. Ivy. 1992. Carbohy- and Parrillo Energy Bars™. drate-protein complex increases the Best Sources of Soy protein is also found in numer- ous products on the market. How- rate of muscle glycogen storage af- Supplemental Protein ever, it lacks the amino acid ter exercise. Journal of Applied While bodybuilders and athletes methionin so it doesn’t have as high Physiology 72: 1854-1859. obtain their protein mostly from a protein efficiency ratio as milk pro- 5. Chandler, R.M., Byrne, H.K., food, many will supplement their di- teins. Patterson, J.G., and J.L. Ivy. 1994. ets with protein in the form of pro- How to Use Protein tein powders or sports bars. These Dietary supplements affect the ana- supplements are typically formulated Supplements bolic hormones after weight-training with several high-quality proteins A good time to consume any of exercise. Journal of Applied Physi- from animal and plant sources. Egg our supplements containing these ology 76: 839-845. protein (ovalbumin), for example, is proteins - particularly those supple-

Info-Line: 513-874-3305 John Parrillo’s PERFORMANCE PRESS 17 March 2001 GetGet MovingMoving toto BetterBetter HealthHealth By Cliff Sheats, Ph.D., F.R.S.H., Certified Clinical Nutritionist

So often, we forget that exercise the severity of painful joints.1 had a significantly lower risk of de- is producing other desirable changes In addition to stationary bicycling, veloping cancers of the breast and in our bodies besides the loss of body other forms of exercise have been reproductive system than did non- fat. Exercise, in fact, performs, some found to be helpful for arthritic suf- athletic women.2 mini-miracles when it comes to good ferers. These include swimming, Regular exercise also appears to health. When accompanied by lessen the risk of colon cancer. proper nutrition, exercise is In a major study of Harvard proving to be an important pre- alumni, researchers analyzed ventive factor in many dis- data from 17,148 participants to eases, some of them life threat- investigate the potential link ening. Here are some ex- between physical activity and amples: the reduced risk of colon can- Arthritis cer. Alumni were asked about People with arthritis typically have either rheumatoid arthri- tis or osteoarthritis. With rheu- Some of exercise’s mini- matoid arthritis, there is inflam- miracles include lessening mation in the synovial lining of of colon cancer, lowering of the joints, leading to cartilage LDL cholesterol, reducing and bone damage. With os- the risk of heart disease, teoarthritis, cartilage in joints de- and providing self-esteem teriorates, and the condition usually affects weight-bearing joints such as hips and knees. Joint pain, loss of motion, mus- cular weakness, and reduced mobility are the results of both types of arthritis. Performed under the recom- mendation of a physician, aero- bic exercise is proving to have many pool exer- benefits for arthritic patients. In one cises, walk- study at the University of Michigan, ing, cross 23 patients were divided into one of country ski three aerobic exercise programs us- machines, ing stationary bicycles. Each group rowing, and low impact aerobic their exercise habits and sports ac- exercised at a different level of in- dancing. tivities. It turned out that those who tensity, and a fourth group, serving Cancer were either highly active or moder- as the control, did not exercise. The Only in the past several years has ately active had about half the risk researchers observed that aerobic exercise been studied for its role in of developing colon cancer as the exercise improved aerobic capacity, reducing the risk of cancer. One inactive alumni. enhanced endurance, and reduced study observed that athletic women The protective effect of physical

March 2001 18 John Parrillo’s PERFORMANCE PRESS Orderline: 1-800-344-3404 activity may be related to the fact serum lipids and lipoproteins in a cause cellular changes that let glu- that exercise cuts the transit time of relatively short time.”5 cose get inside cells. Second, exer- food through the intestines, provid- Weight training produces similar cise lowers total cholesterol and im- ing less opportunity for carcinogens effects. In one study, 11 untrained proves the ratio of HDL cholesterol to interact with the lining of the co- men (age 40 to 55) exercised for 16 to LDL cholesterol, thereby reduc- lon, according to the researchers.3 weeks on weight training program ing the threat of cardiovascular dis- Obesity is a risk factor for can- using machines. When tested fol- ease (people with diabetes are at cer, and studies over the past 50 lowing the study, the men had cut high risk for heart problems).8 years support this, according to the their LDL cholesterol by 5 percent Emotional Health National Cancer Institute (NCI). and upped their HDL cholesterol by From running to weight training, Cancers of the uterus, gallbladder, 13 percent. The findings suggest exercise is a powerful remedy breast, kidney, endometrium, and that regular weight training may re- against many emotional problems of colon have all been linked to obe- duce risk factors for cardiovascular daily living. The mood-lifting benefits 6,7 sity. Because exercise, in conjunc- disease. of exercise have important applica- tion with proper nutrition, fights obe- Diabetes tion in clinical circles - especially sity, it may serve as a protective fac- In addition to proper diet and medi- because mental disorders have be- 4 tor against these cancers. cation, exercise plays a key role in come a major public health problem. Cholesterol Exercise favor- ably alters blood fats so that the good cholesterol (HDL) is raised while the bad cho- lesterol (LDL) is lowered. This effect has been repeatedly shown in research. The cardiovascu- lar benefits of vig- orous walking, for example, were dem- onstrated in a study of 31 healthy seden- tary women (age 61 to 81) who walked three times a week for eight weeks. By the end of the eight week period, the women’s triglycer- Proper diet, in addition to exercise, plays a key role in the management of ides and LDL cho- physical and emotional health. lesterol had dropped signifi- cantly, while HDL cholesterol had the management of this disease. In one study, 30 to 40 minutes of increased. As the researchers That’s because exercise keeps blood walking and running three times a pointed out, “This study provides sugar levels in normal range. The week compared favorably with psy- evidence that sedentary older women exact mechanism by which this oc- chotherapy in the treatment of eight who choose exercise as a means of curs is unknown, although the theory depressed patients. Six of the pa- altering a less than optimal lipid pro- is that exercise may increase the tients were diagnosed as “essentially file can effect modest changes in insulin receptors on cell walls or well” after three weeks of exercise

Info-Line: 513-874-3305 John Parrillo’s PERFORMANCE PRESS 19 March 2001 therapy, and they stayed that way bone growth, leading to greater min- clear: Regular exercise is a vital el- for one year afterwards.9 eral content and thicker bones. Stud- ement in improving the quality of your Exercise has also been connected ies of athletes provide the best proof life and your health. with enhanced self-esteem. A study of this effect. Weight lifters, References at Auburn University found that throwers, runners, soccer players, 1. Ike R.W., Lampman, R.M., and male students who weight-trained and ballet dancers are among the Castor, W.C. 1989. Arthritis and for 16 weeks showed significantly categories of athletes who have aerobic exercise: a review.” The more improvement in self-esteem strong, dense bones.11 Physician and Sportsmedicine 17: than a control group who lis- 128-139. tened to health lectures during 2. Gauthier, M. 1986. 1986. the same period.10 Similar find- Can exercise reduce the risk ings have been reported in of cancer? The Physician and studies of women who work Sportsmedicine 14: 171. out with weights. 3. White, J. 1991. Men: Ex- ercise reduces colon cancer Hypertension (High Blood risk. The Physician and Pressure) Sportsmedicine 119: 52, 54. Known as the silent killer, hy- 4. Gauthier, M. 1986. 1986. pertension afflicts about 60 mil- Can exercise reduce the risk lion Americans, half of whom of cancer? The Physician and do not know they have it. Hy- Sportsmedicine 14: 171. 5. Whitehurst, M., pertension is a serious condi- Menendez, E. 1991. Endurance tion because it contributes to training in older women: lipid heart attacks and strokes. and lipoprotein responses. The Blood pressure exceeding 140/ Physician and Sportsmedicine 90 spells danger and should be 19: 95-102. brought under control. 6. Wood, D., Stefanick, M., Many studies have shown 1988. Changes in plasma lipids that regular exercise lowers and lipoproteins in overweight blood pressure by maintaining men during weight loss through the health of the circulatory sys- dieting as compared with ex- tem. Yet exercise is only one ercise. The New England Jour- part of the prescription for hy- nal of Medicine 319: 1173-1179. pertension; others include re- 7. Editor. 1988. Resistive training reduces coronary risk stricting salt intake, cutting factors. The Physician and down on alcohol and caffeine, Exercise, particularly weight training, appears Sportsmedicine 16: 155. quitting smoking, losing body to prevent a significant portion of bone 8. Fackelmann, K.A. “Regu- fat, and taking blood pressure mineral loss associated with aging. lar Exercise Cuts Diabetes medication. Risk.” Science News; vol. 140: As you get older, your bones 36. lose vital minerals, mainly bone- As you begin to design your own 9. Monahan, T. 1986. Exercise building calcium. This can result in exercise program, be sure the fol- and depression: swapping sweat for serenity? The Physician and osteoporosis. In men, the loss of min- low the guidelines presented in the Sportsmedicine 14: 192, 194. erals can begin at about age 50, but Parrillo Training Manual. It provides 10. Tucker, L. 1983. Effect of in women it can start as early as ages step-by-step instructions on exer- 30 to 35. By age 70, some women weight training on self-concept: a cises that are designed not only to profile of those influenced most. may lose up to 70 percent of their improve your shape and muscular- bone mineral mass. Research Quarterly for Exercise and ity, but also build your overall health. Sport 54: 389-397. Exercise, particularly weight train- So whether it is fat loss, a better 11. Nutter, J. 1986. Physical ac- ing appears to prevent a significant shape, heart health, or relief from tivity increases bone density. NSCA portion of bone mineral loss associ- stress you are after, the message is Journal 8: 67-69 ated with aging. Exercise stimulates

March 2001 20 John Parrillo’s PERFORMANCE PRESS Orderline: 1-800-344-3404 TheThe ShoulderShoulder Complex:Complex: Rotator Cuff By Tracy Anderson I am sure that most everyone has at the top of your arm (lesser tu- praspinous fossa of the scapula. heard someone say “ I think I hurt bercle of the humerus). A fossa is The supraspinous fossa is the de- my rotator cuff”, or even you have a slight depression in a bone where pression on the top portion of your said it yourself. How many actually muscles attach. This fossa is on the scapula. The supraspinatis passes know what the rotator cuff is, or its front side of your scapula, between underneath the acromion process function? In this article, I will cover the scapula and rib cage. The func- (the little bone on the top of your the anatomy of the rotator cuff, and tion of the subscapularis is to in- shoulder), and lies directly on top list some common injuries and tests ternally, or medially, rotate your arm your shoulder (humeral head), and so you can gain a better un- ends (inserts) at the top of derstanding of the rotator cuff. your arm (greater tuberosity Remember though, if you think of the humerous). The func- you might have an injured ro- supraspinatus scapular spine tion of the supraspinatis is tator cuff, to consult your phy- to abduct or raise the arm lat- sician, don’t try to treat it your- erally from the side, like when self, you could just make it humerus doing side dumbbell raises for worse. Rotator cuffs take a teres your delts. This tendon is vul- long time to heal, and your nerable to degenerative about to find out why. major changes because of its loca- First lets start off with some latissimus tion and because it gets com- basic anatomy of the rotator dorsi pressed during shoulder cuff. Some of the terminol- movement. ogy might be technical, I will infraspinatus The infraspinatis starts at try to explain things in easy teres minor the bottom half of the scapula terms. The rotator cuff is (infraspinous fossa ), and made up of several different inserts onto your upper arm tendons and covers the top, Rotator cuff: (greater tubercle) just below front and back of the shoulder shoulder view the supraspinatis. The (humeral head). These ten- (from posterior) infraspinatis covers the dons come together and form back portion of your shoulder a band from the tendon end- (humeral head) and functions ings of four muscles. These four (humerus) and reinforces the front to rotate the arm laterally, like pr- muscles are the subscapularis, su- part (anterior capsule) of the shoul- onating the whole arm. Again, hold praspinatus, infraspinatus, and der joint. The subscapularis lies your arm straight out, but turn it the teres minor. These muscles help between the scapula and the rib counter-clockwise, if you feel pain keep the head of the humerus ro- cage. Hold your arm straight out in here you mighinfraspinatust have tating against the glenoid fossa, of front of you, with palm down and injured your infraspinatis. It also the scapula, during joint movement. turn your thumb toward the floor. helps in horizontal abduction, such In other words, the rotator cuff This motion is called medial rotation, as when working your rear delts. To keeps your arm attached to your and your subscapularis does this. feel this, hold your arms straight out shoulder when you move. It’s not If you feel pain during this motion, in front of you, and while keeping as difficult as it sounds. you may have injured this part of them straight, bring them back. This The subscapularis muscle begins your rotator cuff. movement is called horizontal abduc- (originates) from the subscapular Now imagine that you are looking tion. fossa of the scapula, crosses the at someone else’s back. The The last muscle involved in the front of the shoulder joint, and ends supraspinatis starts from the su- rotator cuff is the teres minor. The illustrations by J.D. Reed

Info-Line: 513-874-3305 John Parrillo’s PERFORMANCE PRESS 21 March 2001 teres minor muscle is closely related tendonitis. With bicipital tendonitis, funny faces, then do the same as to the infraspinatis, in both ana- pain can be felt while using resis- above. But, leave out any com- tomical and functional means. The tance when flexing your elbow, like pound movements during workouts, teres minor muscle starts on the back doing a curl, or supinating your fore- and still use super light weights. If side of the of the scapula (axillary arm. A professional would have no during workouts you feel the pain border) and ends at the same place problem distinguishing between the growing, you should stop and ice it as the infraspinatis (greater tu- two, this is why you should not diag- as soon as you can. When this hap- bercle of the humerous). Like the nose or treat yourself. Then when pens, you have aggravated the area, infraspinatis, it covers the back of you start back, start with the same and your body is telling you that is the shoulder (humeral head) and rules as above. enough. It would be even better if externally rotates the arm (hu- After you do these simple move- you took a week off and let it start merus) and also assists in healing itself. horizontal abduction. If the pain is bad, then you Now you should have a ba- should consult your physician, sic understanding of the scapular spine or physical therapist. I know anatomy and function of the most of you don’t want to rotator cuff. Now comes the deltoid miss your workouts, that is fun stuff, I will list some com- trapezius why I listed some common mon maladies and tests for treatments. But, as soon as each muscle. Remember you feel pain, you really should that this is for your personal see a therapist. If you ignore information, and is not in- the pain, it will just keep get- tended to treat or diagnose ting worse, and will eventually any problems you might have. halt your workouts completely. latissimus So which would you rather do, Rotator Cuff Tendonitis dorsi miss a week or a year? Simply by the name you should be able to figure this Impingement and one out, it simply means in- Rotator Cuff Tests flammation of the rotator Rotator cuff : back view By using the drop arm test cuff. Pain will be felt in the (from posterior) you can get a decent idea of a deltoid region. You can feel rotator cuff injury. Raise your the pain when using weight ments, and you feel pain, some arm 90 degrees to your side during movement and determine simple steps can be taken to mini- and then ask someone to apply gentle which muscle may be affected. By mize further injury. If the pain is pressure as you slowly lower your abducting your arm, you would test slight, try stretching your shoulders arm. Around 30 degrees you would your supraspinatis. Remember ab- before, during and after workouts. no longer be able to gradually lower ducting means that you are moving After workouts put some ice on your your arm, and your arm would fall your arm away from your body, like shoulder to help reduce the swell- to your side. This simple test will during dumbbell lateral raises for ing, for about 20 minutes. Even help you find out if it is really a rota- your side delts. Hold your arm though you can’t see the swelling, it tor cuff injury or something else. If straight out to your side and turn your is probably swollen internally. If the you fail this test, then your injury may arm counter-clockwise (external ro- pain continues after icing it, wait be more serious than you think, and tation) this will result with pain in the about another 20 minutes and then you need to consult your doctor. infraspinatis and/or teres minor put some heat on it to increase blood muscles. Your subscapularis will flow to the area. You should use Test for Anterior Instability be affected by turning your arm light weight with high reps for your This test is called the sudden jerk clockwise (internal rotation). workouts. This will pump blood into test. Raise your arm to 90 degrees Often when the pain is felt in the the area and help speed recovery. to your side and rotate it clockwise. front of the shoulder, rotator cuff If the pain is worse, but you can Have someone hold your scapula tendonitis is confused with bicipital still move your arm, without making with one hand and apply gentle pres-

March 2001 22 John Parrillo’s PERFORMANCE PRESS Orderline: 1-800-344-3404 sure to your upper arm. As you plane, you place excess stress on your tigue the muscles, and pump a lot move your arm backward behind rotator cuff, and eventually it will of blood into the area, which will your body, look for a sudden jerk as wear down. Tendons, in general, increase the blood supply to the ten- your arm (humeral head) slides out have a very low blood supply, and dons that make up the rotator cuff. of your shoulder joint socket (gle- take a lot longer to heal than muscles These muscles have little range of noid fossa). Failing this test, is not do. If you strain a tendon it may take motion, when trying to isolate them, good. This means that your shoul- 3-6 weeks to heal, a muscle may heal so it is imperative to stay with good der has no stability in the front, and within a week. Of course all this form and light weight. Stretching you defiantly need to go to the doc- depends on the severity of the strain. during exercise will help keep your tor. Using proper form during exercises shoulders more relaxed and relieve will allow you to work out longer and tension. This will decrease the re- How is this useful? harder. You won’t have to stop when covery time between sets. The next time you do any your joints start hurting. Most every exercise you do for upperbody work, think to yourself,” Some basic exercises will help your upper body, involves the shoul- how is my rotator cuff moving”. strengthen these rotator cuff muscles ders in some way. By taking care and help strengthen your shoulder Ask yourself if you are moving in of them now, you will have less the correct plane of motion. Every joint. By doing the motions described body has a natural plane of move- within this article, with very low re- chance of injury as you age, as with ment, and if you go outside this sistance and high reps, you will fa- any other system in the body. Parrillo Performance Presents Movement Science Clinic Once again Parrillo Performance leads the way to “The Next Generation” by offering an extensive 3 day clinic covering the joints and movements of the human body.

Tracy Anderson, exercise specialist and Certified Master Trainer—who specializes in exercise and teaches human anatomy, kinesiology and physiology—will conduct this clinic at Parrillo Headquarters in Cincinnati.

The Parrillo Movement Science Clinic is a must for anyone wanting top maximize their training, especially personal fitness trainers who want to serve their clients better. You will learn: • Common terminology • Laws of Physics that apply to movements • Specifics of shoulder, elbow, hip and knee joints • Body planes and axes • Injury rehabilitation and prevention Cost is $599 for the Comprehensive 3 Day Clinic • 10 Seat Maximum For More Information Call Marcia Yager at 800-344-3404 or 513-874-3305 Or E-mail Tracy Anderson at [email protected], or visit his website at www.tkalfn.homestead.com “You’re wasting your time with Nutrition that.” He pointed to my diminishing shake. I almost choked. “Excuse me? Drinking this Doesn’t shake?” I had to hear this. “Pray tell, why is that?” “Nutrition doesn’t matter as long Matter? as you lift hard and heavy. Every A Tale in Which The day I see you dragging that cooler in here with those shakes. Waste Wise Man Was Mistaken of time and money.” By Ron Harris “Where do you get this informa- tion, Hank? God didn’t tell it to you At first I thought the old guy was tell me I’ve got it all wrong when it in a vision, did He?” crazy. Pretty soon, I realized he just comes to improving the body, he’d “No, that’s what they said in the didn’t know any better. His name better hold PhD’s in exercise was Hank, and he was the resident science and nutrition and know-it-all at the gym. The prob- coached five Mr. Olympia win- lem was, he didn’t know very much ners! at all. Not a lot was known about I had trounced Hank in an ar- him, but most agreed that Hank had gument the previous day when only been training for a year or two. he tried to convince me that the He had dabbled twenty or thirty only one true way to build years ago and then stopped until his muscle mass was to pyramid up doctor had recommended an exer- in weight and reduce the reps cise regimen more recently. Actu- as your sets progressed. Be- ally, to look at him, you wouldn’t ing that I stay very current with know that he had started training yet. the latest university research He was probably in his fifties, though and works of the top strength it was hard to say for sure. His coaches today, tearing his weathered countenance had seen a feeble theory to shreds took lot of sun, drank a lot of beers, and about thirty seconds. I could smoked a lot of butts. Actually, you have done it in fifteen, but I was knew he was still a smoker by the being kind toward his feelings stench of nicotine that seeped out as well as speaking slowly so of his pores when he would sweat. that he could understand. I saw Speaking of perspiration, Hank wore him making a beeline for me some generic gray Hans and Franz again the next day as I gulped sweat suit that looked like it was only down my post-workout shake: allowed a swim in the washing ma- five scoops of Chocolate Hi- chine after it accompanied him Protein™ powder and two scoops through six to ten workouts. You’re of Chocolate Pro-Carb™ powder. A shake combining Parrillo Hi-Protein™ and Pro-C probably assuming Hank must at It was leg day, when I always feel glycogen stores and amino acids following heavy least own a muscular physique to the need for a little more carbs. I liquid form, so it’s partially digested already. It’s th qualify for his self-bestowed guru wondered what he could have to say status. Not a chance! Kind of lanky, today, that running was better for my you could tell by the way the sweats legs than weight training? Or maybe old days, when there were real fell on his frame that he had very women make your legs weak, and muscle men. Now everyone’s all little muscle, a little pooch of a belly, that I’d better practice celibacy if I pumped up on steroids. That’s why and loose, hanging, wrinkled skin. really wanted to push some weight. they have all those veins.” Not to judge a book by its cover, but Hopefully not, because them’s Old days? Was he referring to the if someone looking like this tries to fightin’ words right there. Kennedy administration, or the Lin-

March 2001 24 John Parrillo’s PERFORMANCE PRESS Orderline: 1-800-344-3404 coln? and amino acids following heavy, der you mope around here and treat “Actually, Hank, the reason body- high-volume sessions of weight train- every set like it’s a pain in your ass. builders are leaner today is because ing. It’s in a liquid form, so it’s par- You’re not taking in any complex they know that nutrition matters just tially digested already. It’s the most carbs like oatmeal or cream of as much as the lifting. In the ‘old efficient way to begin recovery af- wheat to fuel your muscular contrac- days,’ guys drank raw eggs and ter training. How do you refill your tions. Take a look around. There whole milk all day to go along with empty tank after training, Hank?” are a few guys here your age or older steak, pot roast, and mashed pota- “Well, I uh, have dinner…” who actually look fit and strong. toes with gravy. Some of them man- “Dinner? You train in the morning They’re not on steroids, they just aged to build some great physiques, and don’t eat anything until then?” treat nutrition seriously. They know but most lifters of that era were what “No, I’ll have lunch in a couple that without the right nutrients, their we would consider obese these hours, a sandwich and a diet soda.” days. Let me give you a little ex- “Okay, that’s maybe twenty to bodies can’t support the tough work- ample of how important nutrition can forty grams of protein and forty outs or recover from them. So be.” grams of carbs. Considering that whaddaya say, Hank? Do you think you’re not that heavy and don’t you might start eating a little bit bet- train that hard, that’s really not ter now?” such a bad amount, though the Just when I was hoping for an bread is just simple sugar, re- epiphany of sorts, he bolted and ally. You’d be better off with a jumped in front of a 245-pound Do- medium-chain carb like minican guy with 21-inch arms us- maltodextrin. But it doesn’t ing a curling machine. matter, because a couple hours from now your body will have “Hey! Machines don’t build size, already dipped deep into a only free weights!” The Dominican catabolic state, and it will have man, not happy to be disturbed dur- cannibalized a bit of your ing his set, merely glared at the nut. muscle tissue to replace amino I gave up. For guys like Hank, the acids key to many bodily func- world is still flat, the moon is made tions that were lost in your train- of cheese, and nutrition has nothing ing. That training session didn’t produce an increase in size and to do with how your body looks or strength as it should have, but performs. He will always look tired instead the polar opposite. Be- and weak, and his workouts will cause you missed the window never produce any results. of opportunity to restore those “And by the way, Hank,” I called key nutrients, you will wind up over to him, “you might want to cut a little smaller and weaker!” down to a pack a day, too.” He Hank had no comeback. His frowned. lip was twitching as he scoured “On second thought, maybe you his brain for any myths or misinfor- arb™ Powders is specifically designed to replenish should add in a couple cigars a day mation to use as a retort, but he was , high-volume sessions of weight training. It’s in a too.” Some people just don’t want drawing a blank. e most efficient way to begin recovery after training. “Let me ask you something else. to be saved. Nutrition doesn’t mat- What was your pre-workout meal, ter? Sure, if you’re a desk jockey your breakfast?” by day and a couch potato by night Hank was looking worried. He Now I could see by the glint in his who could care less about having a eyes that Hank thought he had me. was fidgeting and looking around for frail, flabby body. For those of us “I had a cup of coffee and a muf- someone else to lay his wise man who demand constant improvement act on, since this fish wasn’t biting. fin,” he replied proudly. “Some simple carbs to give you a from our bodies, it damn well mat- “This shake is specifically de- big insulin surge, then a crash in blood signed to replenish glycogen stores ters. sugar to make you tired. No won-

Info-Line: 513-874-3305 John Parrillo’s PERFORMANCE PRESS 25 March 2001 From All-state Linebacker to Jiu-jitsu Whacker High school coach to rep USA in World Tournament

Last November, with nal. He got the move and a winner of five tournaments, the football season over, and claimed the na- trains at the Brown Institute where Middletown High tional jiu-jitsu title at Jorge Gurgel is his instructor. Mike (Ohio) defensive coor- Columbus. Furgeson, owner of the Powerhouse dinator Chris Wells de- “I’m not usually one Gym in Middletown, and a top Parrillo cided to go out and do a to brag about my own Master Certified Personal Trainer, is little tackling of his own. accomplishments, but a good friend. Wells, a 3 year student this is something that Wells competed as a member of the of Brazilian Jiu-jitsu, en- totally caught me by Brown Institute’s “Brazilian Top tered the Helson Gracie surprise. And I’m Team” which finished third overall in U.S. National Jiu-jitsu very proud of this,” the team competition. As a result of Championships on a Wells beamed. his national title win, Wells has been whim. The champion- Wells describes the invited to compete in the World ship was being held on Brazilian style jiu-jitsu Chris Wells Championships, which will be held in the nearby OSU cam- matches as a “combi- July in Rio de Janeiro, Brazil. pus in Columbus. “I’ve nation of ground fight- “It’s still hard for me to believe that been banged up lately,” Wells said, ing and grappling”, and adds that the I won the nationals,” Wells said. “And “but I figured I was well enough to art is often taught to the Navy Seals. I’m really excited about representing give it a try, especially since the com- Competitive matches last eight min- my country at the World Champion- petition was right in my own back- utes without a break and are scored ships.” yard.” on a point system similar to that of We’ll keep an eye on Chris in July The former all-state Middie line- other martial arts. and update you on what will undoubt- backer-turned-assistant-coach Wells was awarded his Blue Belt in edly be good news regarding that needed a last-second move to defeat the martial art by Helio Gracie’s son, event. 1997 Brazilian Jiu-jitsu national champ Relson (pronounced ‘Helson’). Wells, Kevin Scott 7-6 in the 178-pound fi- undefeated in 23 competitive matches

March 2001 26 John Parrillo’s PERFORMANCE PRESS Orderline: 1-800-344-3404 Diabetes:Diabetes: TheThe DietDiet andand ExerciseExercise DefenseDefense By Maggie Greenwood-Robinson, Ph.D.

Last year, diabetes among Ameri- weight, be careful. Obesity is the cans jumped six percent - a startling number-one risk factor for type 2 sons is that both strategies help you increase that has been blamed on diabetes, the most prevalent form of lose body fat and keep it off. obesity, which has climbed 57 per- the disease, accounting for 90 to 95 Nutritionally, the keys to preven- percent of all cases. In tion involve consuming high-fiber, Type 2 diabetes, the body natural carbohydrates, sufficient pro- can’t make enough of the tein, low fat foods, and foods rich in hormone insulin, or use it antioxidants and other health-build- properly. Among other ing nutrients. The Parrillo Nutrition functions, insulin helps Program™ provides an excellent usher glucose (blood example of how to build a diet fea- sugar) into cells to be used turing these nutrition principles. as fuel. Scientists widely As for physical activ- ity, pursue an exercise program that combines weight training and aero- bics (both activities help cent since 1991. regulate glucose use by With diabetes on the rise, could cells and make the body you be at risk? more sensitive to insulin). Perhaps. Diabetes has been You can learn more about dubbed the “silent killer” because designing an exercise most people are un- routine that incorporates aware that they have these principles by following the it until diagnosed with The Parrillo Nutrition Program™ and Training one of its life-threaten- Parrillo Training Program™. Program™ provide excellent examples on ing complications, such Also, if you feel you could be at building a personalized diet and designing a as blindness, kidney risk for diabetes, talk to your physi- solid exercise routine. disease, nerve disease, cian or contact the American Dia- or cardiovascular dis- betes Assoc. at www.diabetes.org. ease. In fact, the American Diabe- believe that obesity makes cells less tes Association estimates that there sensitive to insulin. When glucose Attention women: are 5.4 million people in the United can’t enter cells, it builds up in the Look for Maggie’s latest book, States who have diabetes but don’t bloodstream, eventually leading to The Bone Density Test, now in ma- know it. Though treatable, diabetes diabetes. Thus, diabetes is a sugar jor bookstores and online bookstores. is the seventh leading cause of death metabolism disorder in which there’s Her new book explains the impor- in the United States, and 16 million a glut of glucose in the blood. tance of having your bone density people have it. Two important ways to prevent evaluated as a measure of protec- If you are overweight, obese, or type 2 diabetes are through nutrition tion against osteoporosis. otherwise struggling with your and exercise. One of the main rea-

Info-Line: 513-874-3305 John Parrillo’s PERFORMANCE PRESS 27 March 2001 PRSRT STD U.S. POSTAGE PAID CINCINNATI, OH

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