Metzger Fitness Guru Opens Personal Training Facility with a Parrillo Twist

2012

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Call to Order 1-800-344-3404 Order Online at www.parrillo.com Mark Metzger Fitness Guru opens personal training facility with a Parrillo twist

ark Metzger walks, talks, and a friendly vibe. Overall our feel it is my responsibility to work eats, lives and breathes clients have raved about the physi- with every member, to be aware Mfitness; he exemplifies cal changes in the gym.” Mark of their individualized goals and the “bodybuilding lifestyle” and lit- also instituted radical changes in aspirations, and to be an enabler; I erally inspires others with his very sales, service and the all-impor- want to help each of them actual- presence. This dynamic dude lives tant monitoring of client progress. ize their physical dreams.” Mark in Tampa, Florida and runs one of “My reputation rides on the results has an infectious enthusiasm about the premier training facilities in I obtain for each and every client. I all things fitness and bodybuilding the Tampa/Saint Petersburg area: Metzgerbodies Personal Training & Fitness Center. Mark is a full time fitness professional and a top- flight competitive bodybuilder. He 2011 is the perfect guy to obtain dra- Southern matic results for his varied clientele. “I hadn’t really given serious USA Over 40 consideration to becoming a fitness Winner facility owner when the owner of the personal training studio I had Photo by Pamela Vick worked at (as a personal trainer for the past four years) put the place up for sale. The owner decided to move to the northeast and my wife Stephanie and I decided to purchase the place.” As soon as the ink was dry on the paperwork, Mark and Stephanie began a top-to-bot- tom renovation. They worked hard to give Metzgerbodies a cosmetic facelift. “We had the gym painted and the new colors brightened the place up and made it look twice as big. The comments that we have gotten from our clients have been tremendous. We wanted to Mark Metzger and his wife Stephanie, team owners of Metzgerbodies in Tampa, Florida. Mark says Stephanie also loves Parrillo products the place to have an updated look and she’s addicted to the Fudge Brownie Protein Bars™!

December 2012 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / December 2012 JOHN PARRILLO’S PERFORMANCE PRESS Mark Metzger

strategy is that we work with each ing Parrillo strategies. The Parrillo the intense weight training; the in- and every client and we work on a Performance nutritional approach tense cardio amps up the metabo- bunch of different levels in order to and Parrillo supplements (along lism and burns off fat; the potent build muscle and lose body fat. You with John Parrillo’s unique training Parrillo nutritional supplements lift have to teach the client about nutri- strategies) have long been a part of the whole process to the next level. tion and supplementation; you have Mark’s own bodybuilding training “I love Parrillo supplements; I use to teach the client about what a real and preparation for eons. “I have them in my bodybuilding prepara- weight training session feels like; been a competitive bodybuilder for tion and recommend them to all my you have to teach the client about a long, long time. It wasn’t too far clients.” Mark began competing how to perform a truly effective into my bodybuilding career when in 1992 when he entered and won aerobic session, one that is intense I was introduced to Parrillo prod- his first ever competition, the All enough to burn calories and boost ucts and Parrillo strategies. You South Bodybuilding Champion- the metabolism. You don’t get this can’t get too far into competitive ships. In 1994 he took 6th place at type of time and attention if you be- bodybuilding at any level without the Junior Mr. USA and two years “I understand how difficult it is to create physical progress...My own long to a commercial gym.” Well, running into someone that uses later, in 1996, he jumped up to a th struggles give me real insight into what is required to spark results.” you can if in addition to shelling John’s products.” Mark was quick 4 place Junior Mr. USA placing. out for the commercial gym mem- to pick up on the totality of the Par- Mark took some time off and re- related. “Everyone that trains at what is required to spark results.” bership, you lay out another $50- rillo approach towards all things turned to the bodybuilding wars in our gym gets the personal attention Fortunately Mark is a good com- 100 dollars per week for a personal bodybuilding-related. “It all ties 1998, when he took 3rd place in the they need and deserve. We have an municator and a master motivator. trainer – just don’t expect too much together: the lifting, the cardio, the Junior Mr. USA contest. Mark won outstanding team of trainers here Metzgerbodies is not the classical personal attention from the typical Photo by Doris Barrilleaux nutrition and the supplementation. hired gun personal trainer. Most The Parrillo approach is a system.” who do a wonderful job.” Mark is a commercial gym where you pay “It all ties together: the lifting, longtime Parrillo Product user and you fee and basically rent their personal trainers that ply their trade the cardio, the nutrition and the Indeed, the Parrillo training and carries Parrillo supplements while equipment for a workout. “Our in the jungle that is the commercial supplementation. The Parrillo nutrition strategy is so interrelated espousing Parrillo training meth- approach is a system.” and integrated that one aspect can- ods and Parrillo nutritional ideals. not really exist without the other. “We recommend Parrillo Products, gym scene beat have one strategy: the most potent on the market; we beat the living hell out of the cli- “The high calorie Parrillo approach use the Parrillo nutritional strate- ent during the paid training session towards nutrition enables the body- gies, the most effective I have ever and then tell the client to eat ‘per- builder to train as hard as necessary come across; we teach Parrillo- fectly’ until they meet again. How to make muscle gains; the intense, style resistance training and cardio hard is that? Parrillo-style aerobic training burns because I am all about real results fat and revs up the metabolism, for regular people.” Beat ‘em up and then relate to the particularly if it is done first thing client that if they, the client, ‘wants in the morning before breakfast. Mark was first introduced to Par- it bad enough’ they’ll exercise per- The Parrillo supplements are the fi- rillo methods, tactics and nutrition fect control over their eating in the nal piece in the bodybuilder puzzle. almost twenty years ago. As a se- interim. No wonder the success rate John’s supplements are not only the rious bodybuilder Mark knows all for PTs is miserable. Is it any won- most powerful supplements I have about how to elicit real results for der that 90% of clients fire their personally ever used – they are also himself. But a great player does not personal trainers within a month? the tastiest supplements I have ever necessarily make for a great coach. The Mark Metzger approach is the encountered.” Parrillo Products “I understand how difficult it is to complete opposite. “Every client is are so widely used in competitive Photo by Doris Barrilleaux create physical progress. I know given a customized workout and nu- bodybuilding circles that it is near “I love Parrillo supplements; how hard it is for me in my own tritional plan and they are expected impossible to achieve any degree of I use them in my bodybuilding bodybuilding aspirations. My own “We teach Parrillo-style resistance training and cardio because to stick to the plan.” A huge part bodybuilding success and not run preparation and recommend struggles give me real insight into I am all about real results for regular people.” of custom planning involves invok- into them. The nutrition underpins them to all my clients.”

December 2012 / Performance Press 1-800-344-3-3404 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / December 2012 JOHN PARRILLO’S PERFORMANCE PRESS Mark Metzger

to make progress; I con- According to many people who “I am planning on competing in the a 3% body fat percentile. In the off- tinue to build muscle and were at the show, I would have 2013 Junior National bodybuilding season I will not let my bodyweight I am continually finding made the top 5. While standing championships that will be held in go above 205 pounds carrying an new ways that allow me onstage at the morning prejudg- Chicago next June. I always seek to 8% body fat percentile. In order to to achieve ever-greater ing, my right inner thigh suddenly train as hard as humanly possible, get super-lean at a contest, I need to degrees of contest con- cramped and cramped hard. This but I never sacrifice technique and ‘eat clean’ all year round. If I never dition. As long as I am was immediately followed by se- form for the sake of handling more get above an 8-10% body fat per- able to improve I shall vere cramping in both hamstrings. poundage. I am old enough and centile, it makes it so much easier compete.” I could not move onstage and I was have enough experience to know to diet down for the actual compe- bent over in agony. Two paramed- that I need to rest and recuperate. tition. I need to get down to a sub- Bodybuilding is a won- ics rushed onstage and had to carry I am not a robot. Periodically I 5% body fat percentile to be com- derful activity in that par- me offstage. Backstage, the cramps have to take off for a day, or two, petitive nationally. As a personal ticipants are able to make got worse and worse, and it was or three, and let my body heal and trainer I always want to maintain significant gains in their strongly suggested I go to the hos- recover. The immature bodybuild- a certain look. I could never let forties and fifties. In what pital. I was suffering from dehy- er thinks this is being lazy or rep- myself get so heavy in the off sea- other athletic activity do dration. I was unable to continue. I resents a missed opportunity; the son that people cannot tell I am a competitors actually im- was extremely disappointed as my mature bodybuilder understands bodybuilder.” We seriously doubt prove as they age? There condition was very sharp and crisp. that real recovery is the key to real that anyone anywhere would look have been numerous Mr. I have competed in over thirty NPC gains.” Mark uses Parrillo Hi-Pro- at Mark Metzger and not think that Olympia winners in their shows and this has NEVER hap- tein™ powder by the case and goes he is bodybuilding personified. 40s. “I feel as though as pened to me before. I will compete through CapTri® like it was water. I am aging I am train- again next year.” He loves another Parrillo product: ing smarter, eating with “Being an old school guy that grew almost effortless disci- up back in the days of Arnold and pline and understanding Franco, I am a huge fan of Parril- my own body better with lo Liver Amino™ tablets: each tab Photo by Pamela Vick each passing year.” Us- Mark Metzger’s contains 1.5 grams of high BV pro- ing his own body as his tein and I like to take these by the “I feel as though as I am aging I am training Training Split private testing labora- handful throughout the day.” Pre- smarter, eating with almost effortless discipline Monday: chest & calves and understanding my own body better tory, Mark is able to “test competition aerobics are done for Tuesday: quads with each passing year.” drive” procedures and 30 minutes per day at the start of strategies that, if proven Wednesday: shoulders & triceps the competitive process. By the end as a lightheavy in the 1999 South- effective, he will pass along to his Thursday: biceps and hamstrings of the preparation cycle Mark will ern USA contest. Four years later clientele at Metzgerbodies for use Friday: back have worked up to two forty-five he took 3rd place, again as a middle- in their own more modest efforts Saturday and Sunday: OFF minute sessions per day. One 45 weight, at the 2003 Mid-Atlantic to improve their physiques. Not all minute aerobic session upon aris- national qualifier. In 2004 he won of his bodybuilding sojourns have Daily Meal Schedule ing and the second cardio session Mr. Florida and in 2005 he took 2nd been smooth and effortless. “I had a is done prior to bedtime. place at the Southern States Open. bodybuilding incident recently that Meal 1: 6 ounces of sirloin, 7 In 2007 at the North American caused me to rethink my prepara- ounces of baked potato “I’ve decided to drop back down ™ Bodybuilding championships he tion process. In 2012 I competed at Meal 2: Parrillo Hi-Protein with to the middleweight class instead took 13th place as a middleweight. the North American bodybuilding 1/2 cup oatmeal in shake of going up in bodyweight and Meal 3: same as Meal #2 In 2011 Mark captured the South- championships held in Pittsburgh Photo by Doris Barrilleaux attempting to compete as a light- ern USA, over 40, middleweight over the Labor Day weekend. I was Meal 4: 7 ounces of chicken heavyweight. I feel I am more title. He is a bodybuilding veteran competing in the ‘over-40 years of In what other athletic activity breast, 1 cup rice, green beans competitive on the national level ™ and intends to compete far into age’ middleweight division. My do competitors actually improve Meal 5: Parrillo Hi-Protein as a middleweight. My best contest 6 ounces of chicken the foreseeable future. “I continue goal was to make the top five. as they age? Meal 6: bodyweight is 175 pounds carrying Photo by Doris Barrilleaux breast, green beans

December 2012 / Performance Press 1-800-344-3-3404 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / December 2012 JOHN PARRILLO’S PERFORMANCE PRESS A BODYBUILDER IS BORN: Generations

and witnessed seemingly im- - because she trained for size and possible feats of power, es- did ‘sets’ of each exercise that pecially in the lower weight kept the target muscle under ten- classes. For example, the sion the whole time, rather than a world record clean and jerk series of explosive efforts as she in the 56 kg. weight class does now. Her best deadlift back (123 pounds) was set in 2001 then was about 250 the one time by Halil Mutlu of Turkey, she tried to max out - yet her back at 369.6 pounds. How can a was far more thickly developed t’s a question I get all the muscle mass. Beginners often see tain point all you are building is man that small be so strong, back then, because she trained it time, because a great deal of very decent gains even when they muscular endurance, which is not and why isn’t he heavier and for reps and sought to ‘work’ the confusion swirls around the fail to eat enough or get enough the same thing as strength. This is more massive? It’s because back with good muscle contrac- subject. Do you need to get sleep, mainly because the stress is why, for example, just doing push- training for explosive power tions rather than just lifting the I is not the type of training that weight. stronger to get bigger? The short still such a novel thing. ups with your own bodyweight answer is, absolutely you do. will give you some results in stimulates muscle growth. But as time goes by and you be- terms of size in the chest, shoul- Training for power is really Another thing to consider that I al- The more complicated answer is come stronger, you need to keep ders, and triceps up to a point. more about training the ner- luded to earlier was that eventually that sooner or later there will Once you are able to knock vous system and the connec- there will come a time when you come a time when you will out 30, 40, 50 or more push- tive tissues rather than the won’t be getting much stronger, if need to incorporate other ups however, you will find actual muscles. tactics to stimulate further that you are doing more and “Reps do need to be high muscle gains, because you more push-ups than ever be- I see a perfect exam- will approach your absolute fore, yet your muscles aren’t enough to stimulate growth, ple of this every day strength limit long before growing any larger. This is not just strength gains.” at home with my wife you hit your absolute limit when most guys realize that Janet. Janet trained as far as how much muscle they do have to switch to a with me for many mass you are capable of bench press in order to place and your muscular endurance years as a bodybuilder building. You could theoret- heavier loads, since their would be top-notch, but your legs before switching over to ically stop trying to put on own bodyweight is now far would be nothing special at all in CrossFit in the summer of any more size at that point if too light to stress the chest, terms of size. 2010. CrossFit has plenty of you so desired, but a body- shoulders, and triceps. weightlifting in it, but the builder who feels he’s ‘big But now another concept needs to goal is always expressed in enough’ is about as rare as This basic concept can be be understood - TUT, or time un- terms of maximum lifts or any man who feels he’s got applied to all the muscle der tension. Why is it that we ad- as many reps as possible. enough money or is having groups. If you start off strug- vise 8-10 reps for the upper body They are never concerned enough sex. We always want gling to squat the 45-pound and a bit more for the lower body, with the feeling in a mus- more, more, more! Olympic bar for 10 reps to- instead of simply doing maximum cle, getting a pump, etc. day and in a couple years lifts? Not all the mechanisms of Janet is technically stron- In the beginning, there is you are doing the same 10 muscle growth are understood ger now than she ever has yet, but one thing agreed on is been. The other day she almost an exact correlation “Getting stronger is key to reps with 315 pounds, there to strength and size gains. is no question that your legs that if the muscle isn’t kept un- pulled a new personal best Weight training is such a muscle growth.” will be far thicker and more der tension for long enough, you deadlift of 300 pounds at a “Eventually there comes a new type of stress to your massive. Had you stayed will see gains in strength without bodyweight of 134. Just a time when your strength is corresponding gains in muscle couple years ago, she was body that it struggles mightily to using more and more weight. You with the bar alone and worked maxed out for good.” adapt. This adaptation comes in can’t just do more reps with the up to doing sets of 100 reps, you mass. Many of you have probably about 150 pounds and car- the form of increased strength and same weight, because after a cer- would be getting fantastic pumps watched Olympic weightlifting ried far more muscle mass

10 December 2012 / Performance Press 1-800-344-3-3404 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / December 2012 11 JOHN PARRILLO’S PERFORMANCE PRESS at all. If this were not true, there the raw materials they require to ers might keep making slow and would be plenty of guys bench repair the damaged muscle tissue steady gains in size, strength, or “We just had the WA Ironman Naturally Champi- pressing 1,000 pounds for reps and and grow. both even after 20 or more years onships this past weekend (Oct. 6th, 2012) and I had doing the same with 2,000-pound of training. a friend take a picture of me, Colleen Fisher, and squats. Luckily, you can con- As the years go by, it becomes Carey Jonas. Those names should ring a bell as we’ve tinue to stimulate muscle This brief discussion has all been Parrillo covers. Colleen was there promoting growth even though your barely scratched the sur- her new book, “Fitness is Forever: Finding Your Healthy strength is maxed out. face of the subject, but Balance”, and I was there promoting my new clothing Ways to do that include hopefully it’s enough to line, “Buffed Wear” featuring our ‘Naturally Buffed’ focusing more on con- get you thinking and look- and ‘Buffed Wear’ shirts.” tractions, slowing down ing at things in a slightly Performance Press Cover  Thanks for the photo Dave! Find out more on the rep speed, super sets, different light. The take- Athlete and Trainer David Colleen’s website: www.fitness-is-forever.com and drop sets, forced reps, home message is this: Dave’s is www.TheDrBuffExperience.com. and pre-exhaust. You can You do need to get stron- Patterson from Tacoma, also try new exercises or ger to get bigger, but the Washington shared this older ones with a slightly reps need to be sufficient- photo with us: different angle of pushing ly high enough to keep or pulling, different grips, the muscle under tension hand width spacing, foot long enough to stimulate stances, etc. Even some- a growth response. And thing so simple as chang- even after your strength ing the order you do your is completely maxed exercises in or shortening out, you can still ‘trick’ your rest times between the muscles into further sets can be enough of a growth for years. Now difference to force the that you know all that, go muscle to keep adapting use it in the gym to reach and growing. your own physique goals!

It also needs to be said “Luckily there are ways to that proper nutrition plays an essential role in build- keep growing long after you ing muscle mass. All the can’t get any stronger.” best training won’t yield appreciable results unless you get increasingly difficult to make enough quality protein, carbohy- any further gains in either size or drates, and healthy fats in your strength, simply because you are Ron diet. Supplementing quality meals approaching your absolute limit Harris with Hi-Protein™, 50/50 Plus™, (injuries often also play a role as is the and Pro-Carb™ shakes along with well as more nagging issues like author of other Parrillo staples like Liver tendonitis). What is your limit? Aminos™, Muscle Aminos™, Ul- No one can answer that ques- Real Bodybuilding, timate Aminos™, Evening Prim- tion for you or even tell you how available at rose Oil™, CapTri®, and bars will long it will take you to get there. www.ronharrismuscle.com give your muscles the fuel they Some people reach theirs after need to train all-out, as well as only 4-5 years of training, oth-

12 December 2012 / Performance Press 1-800-344-3-3404 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / December 2012 13 High Volume, High Intensity Training for Max Results

The Parrillo Principles cardio effort. Bodybuilding suc- The best way to avoid overuse to positive failure and then hav- cess is defined as radically reno- is to confine their use to the last ing a training partner administer vating the body and radical reno- set of the big lifts. Generally one a perfect forced rep or two; this vation occurs as a direct result of forced rep set per exercise is all will completely exhaust a muscle. skillfully blending Parrillo-style that is needed, required or recom- No more than one, two or at most nutrition with intense Parrillo- mended. On the “small” exercises three forced reps. style exercise. The human body such as curls, pushdowns, lateral only responds to intense physical raises, etc. more than one forced • The perfect forced rep: the pro- High Volume, High Intensity effort. That intense physical ef- rep set will not adversely impact cedure for the forced rep set is to fort is then underpinned by strict the central nervous system. You allow the trainee to push or pull and disciplined Parrillo-style would never, for example, per- until they cannot perform another Training for Max Results nutrition. form multiple forced rep sets of rep on their own – at that juncture the training partner How hard is hard? (or partners) steps in and By Andre Newcomb The forced rep strategy: provides the trainee the We assume that because minimum amount of help s there a defining element that “easy works just as well as • Real fat burning only occurs in you are reading the PPP needed to complete an- or aspect to the Parrillo ap- difficult” makes for a much easier response to lung-searing aerobic that you are smart enough other rep. The trainee then Iproach toward weight train- sales pitch. Of course this is a total effort. The body needs to have and savvy enough to un- has the option to verbally ing and aerobic training? Is there fantasy. Real muscle building only certain nutritional prerequisites derstand the truth in what request another forced a single trait (or traits) or an identi- occurs in response to gut-busting met for optimal fat burning. we are saying and that rep or in rare instances, fying characteristic that separates effort in the weight room. Real fat you are ready, willing and perhaps a third rep. The the Parrillo approach from all the burning is a direct result of hard John Parrillo has always main- able to train hard enough responsibility of the train- other bodybuilding and fitness cardio and spot-on nutrition. tained that in order to build mus- to obtain real results. The ing partner is to provide training systems and strategies? cle and melt body fat the trainee next logical question is enough help so that the bar Yes, there is a defining charac- – any trainee – must exert “ex- “how hard is hard?” One moves smoothly (if slowly) teristic and that uniqueness is the The truth of the treme physical effort.” Easy, fun, reason John Parrillo has to completion and is never intensity, the pure physical effort weight training (think Pilates) always been a proponent allowed to go backwards! John Parrillo insists his elite body- matter is this: might be easy and fun, but from of forced reps is that when builders undergo in order to build If you want to build a physiological perspective, it is the forced rep strategy is The perfect forced rep muscle and melt off body fat. The impossible to build muscle us- invoked properly there set always ensures that rest of the bodybuilding and fit- muscle you need ing sub-maximal effort. Anyone is no question the target the trainee has taken ness world tries to lure trainees to train harder than who thinks this through under- muscle is being forced to The perfect forced rep set always the targeted muscle past into buying their modes and meth- you’ve ever trained; stands the logic: if sub-maximal work “past capacity.” The ensures that the trainee has taken the its capacity. There is no ods by stating that they can pro- effort truly built muscle individu- problem is forced reps are targeted muscle past its capacity. question about the fact vide all the results of a Parrillo- if you want to reduce als built like Arnold at his peak a bit like Goldilocks’ di- that a perfect forced rep style training program with half body fat you need would be everywhere. If sub- lemma: too little is worthless, too leg presses or heavy presses. exhausts any muscle but keep in the excruciating effort. Basically to exert intense maximal aerobics (devoid of any much is counterproductive and • Forced reps should be limited to mind that capacities can change their message is, “Why put forth nutritional consideration) melted just right requires a real sense of 1-3 forced reps per set: how often workout to workout. Regardless all that harsh and sweaty physi- cardio effort. off body fat, lean and ripped indi- balance and proportion. Here are have you been in a commercial of the trainee’s available strength cal effort when our revolution- viduals would be commonplace. some force rep guidelines… gym and seen the local bozos do- on a particular day, going to posi- ary methods can give you all the • We need to trigger hypertro- The truth of the matter is this: ing bench presses performing 5-10 tive failure and adding a perfectly results you seek with little or no phy and the hypertrophy only oc- if you want to build muscle you • Forced reps should only be used forced reps? After the first three applied forced rep or two is the effort?” People desperately want curs when the targeted muscle is need to train harder than you’ve on the final set of the exercise: reps the spotter is getting more surefire way to make sure that to believe that make-believe easy- stressed past capacity in some ever trained; if you want to reduce overusing forced reps wreaks hav- work than the trainee. The per- you are working up to the Parrillo as-pie methods work. The idea way, shape or form. body fat you need to exert intense oc on the central nervous system. fect forced rep consists of going intensity threshold.

14 December 2012 / Performance Press 1-800-344-3-3404 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / December 2012 15 JOHN PARRILLO’S PERFORMANCE PRESS High Volume, High Intensity Training for Max Results

More is better: Another charac- classical Parrillo muscle-building defines cardio intensity and why ble. Parrillo says, go hard, go fast, The final piece of the puzzle; Par- eating strategy. The first order of teristic of the Parrillo approach prescription. is it important to perform aerobics go long and go often. rillo supplementation: If you lis- business in the Parrillo supple- towards weight training is John with intensity? If you listen to the ten to other “nutritional experts” mental strategy is to increase lean Parrillo’s contention that more Parrillo-style aerobics also vast majority of fitness and body- Regular food can get you 90% as they tout their supplements, protein consumption to the point weight training is far better than needs to be intense: John Parrillo building experts you would hear a of the way there: This phrase you would think that their wonder where the hard-training trainee is less weight training. Parrillo will was the first bodybuilding expert lot of talk about the “fat burning is another Parrillo profundity. If products were more potent than taking in 1 to 1.5 grams or more of recommend 4, 5 and even 6 lifting to insist his champion bodybuild- zone” and why it is counterproduc- you weight train and perform car- steroids and could and can provide protein per pound of bodyweight sessions per week. His long stated ers include an aerobic component tive to go “too fast.” The fat burn- dio with the requisite intensity instantaneous results. Obviously per day each and every day. This position has become a command- in their training regimen. Back ing zone myth is based on some you will build muscle and melt these claims are ridiculous exag- would mean that a 200 pound ath- ment: “there is no such thing as in those ancient days, cardio ex- studies that show that by staying body fat. You need to eat plenty gerations and these claims bear no lete would take in at least 200 to over-training, only under-eating.” ercise was deemed to ‘tear down in the 50-65% range of maximum of “clean calories” in order to 300 grams of lean protein per Intense weight training, the heart rate a greater percent- fuel recovery and growth. If day. While it can be cumber- kind that continually stress- age of fat is burned. This is you pay close attention to the some to eat this much pro- es the human body past its a convenient strategy that quality of your food/fuel you tein, it is a veritable snap to capacity, real training, the gives those that prefer to en- will avoid adding body fat. If achieve daily protein intake kind that gets real results, is gage in “easy cardio” a per- you eat often you will estab- goals by supplementing with shocking to the system. The fect excuse to tool along at a lish positive nitrogen balance Parrillo protein powder and antidote – as John Parrillo modest, moderate, sensible and stay anabolic throughout the other high protein Par- has stated for decades – is pace. Frankly, modest, mod- the day. Intense cardio com- rillo products. CapTri® is an- calories. The Parrillo ap- erate and sensible doesn’t bined with Parrillo-style nu- other revolutionary product: proach is simple: the more do jack squat if the goal is trition will ensure that you are let’s loop back to our origi- weight training the trainee burning body fat. What is able to build muscle without nal premise: hard training engages in the better; ergo, the point of tooling along adding body fat in the process. requires calories to recover to train often and to train at 60% of capacity when In the Parrillo nutritional ap- and grow. CapTri® contains with the requisite intensity, after 30 minutes you burn proach the trainee is either a.) 100+ calories per tablespoon we need to eat often and a grand total of 150 calo- Looking to add lean muscle and due to its unique molec- supplement often. The worst ries? So what if you burn a mass or b.) Seeking to retain ular structure (MCT fat as ® thing the serious trainee can Train often, train intensely, eat slightly greater percentage as much muscle as possible Eat plenty of “clean calories” to fuel opposed to LCT fat) CapTri of body fat – and besides, while burning off fat. In both is either used for energy or do is train hard, train intense big, recover quickly and grow recovery & growth, as well as CapTri® and “under-eat.” Parrillo’s the science this “more fat is instances the expert use of for building muscle – it can- muscle. This is the classical for energy & building muscle. proviso is that while we Parrillo muscle-building burned going slower” strat- regular food, wholesome nat- not end up stored as body fat need to eat a lot and while egy is based upon is flawed. ural foods, can “get you 90% on account of the fact that we need to eat often, if we prescription. The Parrillo prescription is of the way there.” John’s definition resemblance to reality. Meanwhile MCTs always go to the front of ingest the wrong fuel (bad food) the complete opposite: go of “there” is the muscular, fat-free “Honest John” Parrillo stands the oxidation line. No matter what then while we will recover we will muscle’ and any bodybuilder that as fast as possible. The longer the physique. Multiple meals spaced apart from the supplemental herd food or drink you have consumed, also get fat. The optimal Parrillo performed cardio exercise was ac- session is the better; the more of- equidistant throughout the day is and tells the truth. “Used properly as soon as CapTri® is consumed it prescription is weight train often, cused of being effete. Nowadays ten the sessions occur the better; the foundation upon which every- supplements can add 10% to the is utilized – immediately. So let’s weight train intensely enough to aerobics and bodybuilding are syn- the more intense the session the thing is constructed. To recapitu- final finished physical product.” wise up and start weight training trigger hypertrophy, then take in onymous and there is no national more calories burned. Just as in- late: weight train hard enough to 10% is HUGE and 10% is real. harder than you’ve ever trained; copious amounts of lean protein, or international level bodybuilder tense weight training causes hy- trigger hypertrophy; perform car- The only time 10% seems insig- let’s start doing cardio like we’re ample amounts of fibrous car- that doesn’t include cardio in their pertrophy, intense cardio not only dio with terrific intensity; weight nificant is when reality is com- being chased by a hatchet-wield- bohydrates, natural starchy car- preparation. In addition to being oxidizes calories at an accelerated train often; perform cardio often; pared to exaggerated claims with ing maniac and let’s use perfect bohydrates and loads of Parrillo the first expert to point out why rate, intense cardio builds mito- use regular food with great exper- no basis in reality. Parrillo has an Parrillo nutrition and supplemen- supplements. Train often, train cardio was critical, Parrillo also chondrial density. The more mi- tise to “support” the intense phys- entire supplement strategy that is tation to complete the physique intensely, eat big, recover quick- pointed out that aerobic exercise tochondria, the more fat burning ical effort generated in the gym based on “filling in the cracks” puzzle. ly and grow muscle. This is the can and should be “intense.” What and muscle growth that is possi- and accelerate recovery. that exist using the multiple-meal

16 December 2012 / Performance Press 1-800-344-3-3404 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / December 2012 17

News & Discoveries Question In Fitness & Nutrition of the month: Zinc Deficiency Mechanism Linked To Question:? I have tried and tried cutting back on tips tidbits Aging, Multiple Diseases my food intake, but still can’t make any progress A new study has outlined for the first time a biological mecha- losing weight. What should I do? & of the month nism by which zinc deficiency can develop with age, leading to Answer: We deal with a lot of clients who try to a decline of the immune system and increased inflammation starve themselves thin, yet they cannot lose weight associated with many health problems, including cancer, heart no matter how little they eat. I will say, almost with- disease, autoimmune disease and diabetes. The research was out exception, that these people are eating too little RECIPE done by scientists in the Linus Pauling Institute at Oregon State Food University and the OSU College of Public Health and Human and not exercising enough. Exercise increases your spotlight of the month: Sciences. It suggests that it’s especially important for elderly muscle mass, which in turn increases your metabolic people to get adequate dietary intake of zinc, since they may rate and helps you burn fat. Eating more and exercis- Italian Marinade Thyme need more of it at this life stage when their ability to absorb ing helps people build muscle. Muscle is the engine it is declining. About 40 percent of elderly Americans and as 9 tbsp. CapTri® 1 tbsp. dried OR 3 tbsp. • Use thyme fresh or dried, but add it towards the end that burns fat. When we encounter someone who many as two billion people around the world have diets that 9 tbsp. lemon juice fresh thyme of the cooking process as heat can cause a loss of has been on a low calorie diet for a long time and thyme’s delicate flavor. are deficient in this important, but often underappreciated just can’t lose weight (and we see this situation prac- 1 tbsp. dried OR 3 tbsp. 1 slice onion micronutrient, experts say. The study was published in the • Thyme’s flavor compliments poultry and fish as well tically every day) we will have them increase calories fresh oregano 1 garlic clove as bean, egg, and vegetable dishes Journal of Nutritional Biochemistry, based on findings with laboratory animals. It found that zinc transporters were signifi- and exercise. We actually ask them to gain a pound ® • Thymol, thyme’s primary volatile oil, has several Blend CapTri , lemon juice and herbs with a fork. Add cantly dysregulated in old animals. They showed signs of zinc a week for the first four weeks following our diet health-supporting effects onion and garlic. Should be used for 600 to 800g. deficiency and had an enhanced inflammatory response even parameters. Chronic caloric deprivation lowers the • Contains a variety of flavonoids, which increase chicken breast. If you are cooking less chicken, use though their diet supposedly contained adequate amounts of metabolic rate as your body adapts to the reduced thyme’s antioxidant capacity 2 to 3 tbsp. of the marinade and refrigerate leftover zinc. When the animals were given about 10 times their dietary energy intake by reducing energy expenditure. After Nutritional Information for 1 tsp. fresh: marinade. Marinate chicken or fish at least one hour requirement for zinc, the biomarkers of inflammation were re- just one month on this program, these individuals before grilling. Calories 1 Fiber .1g Sodium 0mg stored to those of young animals. “The elderly are the fastest Protein .04g Calcium 3mg Potassium 5mg growing population in the U.S. and are highly vulnerable to find the fat melts off. Calorie count is only 114 per tbsp. used, which you Fat .01g Phosphorus 1mg Vitamin A 38 IU zinc deficiency,” said Emily Ho, an LPI principal investigator and should add to the calorie count of your meat! Total Carbs .20g Iron .14mg associate professor in OSU School of Biological and Population Try these great CapTri® Cookbook recipe ideas Health Sciences. “They don’t consume enough of this nutrient using thyme: and don’t absorb it very well. We’ve previously shown in both Quick Tip • Kidney Beans and Romaine • Halibut Ragout animal and human studies that zinc deficiency can cause DNA Lettuce • Italian Marinade damage, and this new work shows how it can help lead to sys- of the month: Training Tip • CapTri® Lentil Loaf temic inflammation,” Ho said. - Oregon State University, Corvallis, OR Oct. 1, 2012 (edited for length) Here’s a delicious pumpkin dessert idea we got of the month: from Parrillo customer Priscilla Shaw: “Instead of getting a high sugar/fat/empty calorie pumpkin muffin Partner-Assisted Quad Stretch at Starbucks, I added about 1/3 cup of canned pure Start: Sit on the floor with your legs extended nutrition Tip Interesting pumpkin, cinnamon & stevia to my Parrillo Spice Hi- straight out in front of you. Bend and lift your of the month: Article Fact: Protein Cake Mix™ to make a better alternative & to right leg up. Cross satisfy my sweet tooth. (Oh, I reduced the MCT’s by a When following the Parrillo nutrition pro- Free-form amino acids are easily assimilated by your it over your left leg. gram, most of your protein intake should tbsp, too.) Yum!” With his left leg, your body and bypass the long digestive process of food. consist of pure, low-fat protein sources such as chick- They take the fast tracks to your muscles where you partner steps through en (white meat), turkey (white meat), low-fat fish, and need them. Read more in John’s article on page 20. the triangle created by egg whites. Avoid red meats and egg yolks, which are the position of your high in fat. You may occasionally Supplement legs, anchoring your eat red meat in the off-season, bent leg in position, but buy the leanest cuts (such as of the month: as illustrated. He then round steak) and trim all visible Dominique’s fat. If you eat egg yolks in the off- Advanced Lipotropic Formula™ loops his arms under • Provides nutrients for accelerated fat metabolism season, eat no more than one yolk Time Cruncher your shoulders and grabs the inside of his right • Increases glucose tolerance and stabilizes the body’s per six egg whites. knee with his right hand. Reducing sodium intake? Try this: Add equal parts lem- reaction to glucose Always consume your carbs with protein, and make sure on and lime juice to a dish to replicate the taste of salt. Athletic standards today demand that competitors not just Stretch: Your partner twists your body to the to eat plenty of fibrous carbs such as broccoli, cauliflow- You can start out with a teaspoon of each, then taste and be big, but cut. To that end, athletes need all the help they right, as he straightens his left leg, pushes your er, asparagus, green beans, and other salad vegetables adjust if needed. The idea is to substitute the salty flavor can get. Advanced Lipotropic™ contains the key nutrients left shoulder forward and pulls your right shoulder along with your starches. These measures dramatically with sour flavors instead, because the tongue’s taste buds used in fat mobilization and metabolism: L-carnitine, B vita- mins, betaine, HCL, biotin, choline, and inositol. Additionally, back. This action stretches your hip. Repeat with slow the rate of release of glucose into your blood- for salt sit right next to the taste buds for sour. Using the other side of the body. stream, which helps keep insulin levels low. Eat many Advanced Lipotropic™ contains chromium picolinate, to help lemon and lime juice (you can use their zest also), tricks stabilize blood sugar levels and increase glucose tolerance. small frequent meals instead of a few big ones, for the your palate so you think you are eating something salty. 18 December 2012 / Performance Press same 1-800-3 reason. 44-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / December 2012 19 18 19 JOHN PARRILLO’S PERFORMANCE PRESS WINNING AMINO STRATEGIES

Pavia, Italy, it was noted that BCAA previously resistance trained males is available. Catabolism is a dreadful supplementation recovers “peripheral were randomly assigned to either metabolic state that occurs when gly- blood mononuclear cells (PBMCs)” a high branched chain amino acids cogen stores have been depleted and after a long distance intense exercise. or placebo group. Subjects took the fat oxidation has maximized. Meta- PBMCs are blood cells, including supplement for three weeks before bolically, your body requires a cer- white blood cells, that play a critical beginning a fourth week of supple- tain level of glucose (blood sugar) to role in the immune system to fight in- mentation along with high-intensity be maintained in order for the brain fection and invading agents. BCAA total-body resistance training. Blood to function. While body fat provides supplementation also aids in the pro- was drawn prior to and after supple- a long-lasting energy supply, fat can- ven some of the most sea- The value of supplemental (or “free of training and dieting, the need for duction of “cytokines,” protein-based mentation, then again after two and not be converted into carbohydrate soned bodybuilders and form”) amino acids is first and fore- branched-chain amino acids is ever substances that also are involved in four days of training. Serum was by the human body. But protein (ami- athletes have asked me fre- most that they don’t require digestion. greater. This is the time when your healthy immune function. According analyzed for testosterone, cortisol, no acids) can. Under adverse condi- quently: What is the differ- The term free form means exactly muscles need all the help they can to these findings, it is possible to con- and creatine kinase (a muscle en- tions, carbohydrates are exhausted E ™ ence between your Muscle Amino that: They’re free of chemical bonds get. So if you’re dieting and train- sider the BCAAs as a useful supple- zyme that, when elevated, indicates and your body breaks down protein and your Ultimate Amino™ prod- to other molecules and so they move ing hard, use Parrillo Muscle Amino ment for immune support for exercise muscle breakdown). Serum testoster- stores (muscle tissue) to convert ucts? And: Which amino acids, and quickly through the stomach and into Formula™. and sports events. (2) into carbohydrate to supply energy. in what amounts, are really needed the small intestine, where they’re rap- Branched chain amino acids are ef- to stimulate muscle growth after a idly absorbed into the bloodstream. In order to move into your muscles, In more practical terms, here’s how fective because they form a substrate workout? Let me address these ques- branched-chain amino acids need in- this all works: let’s say you trained for growth and are metabolized as tions here. So for starters… Our Ultimate Amino Formula™ con- sulin, caused by the digestion of car- your back intensely. Your immune fuel directly within muscle cells. A tains a profile of seventeen free-form bohydrates. Therefore, for maximum system gets in there and repairs the handful of Muscle Amino Formula™ What Are Amino Acids? amino acids. They are thus easily as- absorption, Muscle Amino Formula™ damage you’ve done. If those BCAAs capsules will help prevent the onset The 23 or so amino acids are the similated by your body and bypass should be taken with meals. Put them aren’t coming from your diet to fuel of catabolism and has both anabolic building blocks of proteins. Nine are the long digestive process of food. in your corner when your muscles your white blood cells, then they are and anti-catabolic properties. Hi- termed indispensable amino acids They take the fast tracks to your need them for the big fight! Lately, going to come from your quads or Protein™ and Optimized Whey™ are (sometimes called essential), mean- muscles where you need them. Taken quite a bit of research has focused biceps or some other muscle that has fortified with extra BCAAs for just ing that they must be supplied from with each meal, Ultimate Amino For- on using BCAAs to enhance numer- no damage but does have a rich sup- this reason. some food or supplements; the others mula™ will help you hold onto all that ous aspects of performance. Here’s a ply of these BCAAs. In other words, are termed dispensable amino acids, muscle that you busted your butt to rundown: your body breaks down muscle tissue one levels were significantly higher I suggest two or more with every meal based on the body’s ability to synthe- acquire in the first place. Use it for in one part of the body so you can fix and cortisol and creatine kinase lev- as well as before and after a workout. size them from other amino acids. your next competition, or year round BCAAs and Fat Loss the damage in another part. By sup- els were significantly lower in the Remember that BCAAs require in- if you want to stay super-lean. In one intriguing study, 24 over- plying your body with BCAAs before BCAAs group during and following sulin for absorption into muscle cells All types of physiological issues weight middle-aged women were di- and after workouts, you can help pre- resistance training. These findings so take them with food (carbs) rather relating to sports and exercise - en- BCAA’s: If your goal is more muscle vided into two groups, each consum- vent that breakdown of hard-earned suggest that short-term BCAAs sup- than on an empty stomach! ergy, performance, recovery; muscle/ and less fat, branched chain amino ing 1,700 calories a day for 10 weeks muscle and bolster your immune plementation may produce a net ana- strength gains and fat loss, as well acids (BCAAs), found in our Muscle at the University of Illinois in Cham- system. bolic hormonal profile while easing References as mood and brain function - are di- Amino Formula™, are for you. The paign. One group followed the former training-induced increases in muscle (1) Layman, D.K. 2004. Protein quantity and rectly related to amino acids. Amino BCAAs, leucine, valine, and isoleu- Food Guide Pyramid and ate 0.36 BCAAs and Enhanced Anabolic tissue damage. So it makes sense that quality at levels above the RDA improves adult weight loss. Journal of the American acids are found in protein foods, of cine, are known to enhance energy, grams of protein per pound of body Activity and Recovery: Researchers supplementing with BCAAs might College of Nutrition 23: 631S-636S. course. Upon absorption, amino acids reduce muscle breakdown, increase weight every day; the second group at the College of Charleston, Charles- help prevent muscle loss, and even (2) Negro, M., et al. 2008. Branched-chain are processed by the liver. When you brain function, reduce body fat, blunt ate twice the protein, 0.73 grams, se- ton, South Carolina, and Ball State help build it. (3) amino acid supplementation does not en- eat a chicken breast, for example, a muscle soreness, and aid recovery. lecting high-leucine foods (such as University, Muncie, Indiana, looked hance athletic performance but affects relatively few amino acids escape the animal proteins). Both groups lost an into whether short-term amino acid The time to use Muscle Amino For- muscle recovery and the immune system. ™ metabolic actions of the liver. Yet the Branched-chain amino acids are average of 16 pounds, but the high- supplementation could maintain a mula is immediately before and Journal of Sports Medicine and Physical liver can process only so many at one unique in that they can be metabo- protein group lost more body fat and short-term net anabolic hormonal after training. Hard dieting is also a Fitness 48:347-351. time, and taking supplemental amino lized directly in the muscles for use less muscle. (1) profile and decrease muscle cell great time to supplement with branch- (3) Sharp, C.P., and D.R. Pearson. 2010. acids exceeds the liver’s capacity, re- as fuel. They also act as nitrogen damage during a period of high-in- chain amino acids. During times of Amino Acid Supplements and Recovery sulting in the aminos being directed carriers which assist the muscles in BCAAs and Immune Function tensity resistance training, thereby energy insufficiency (dieting), your from High-Intensity Resistance Train- to the tissues that require them, such synthesizing other amino acids. And In a review article written by sci- enhancing recovery and decreasing body will actually break down its ing. Journal of Strength and Conditioning as muscle. when you’re in the demanding stages entists at the University of Pavia in the risk of injury and illness. Eight own muscle to use as fuel if no other Research, March 17.

20 December 2012 / Performance Press 1-800-344-3-3404 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / December 2012 21 JOHN PARRILLO’S PERFORMANCE PRESS

Don’t believe “protein limit” BS…One dimensional Infomercial fitness never works…Build a bad-ass back while injured…What is a realistic rate of weight gain during a mass-building cycle?

ic, to reinforce an agenda. I bet he has world empirical knowledge doesn’t VI saw an article in the New York the physique of a 12 year old girl count for jack squat. No doubt the Times recently where a “sports and thinks that yoga is the bomb. studies this Bozo based his con- medicine doctor” was disputing tention that “too much protein is the idea that athletes need more Tommy G., Maryland bad for the kidneys and unneces- protein than normal individuals. sary” were conducted on a gaggle The contention was that the nu- Just when you think the medi- of giggling schoolgirls that engage tritional supplement industry was cal community has wised up and in nothing more strenuous than hyping “extra protein” for athletes caught up with athletic reality, i.e. taking ecstasy at Raves or playing and bodybuilders purely as a way that additional protein acceler- croquet on the sorority house lawn. to increase sales of protein pow- ates recovery from intense weight How come these “revolutionary ex- der and protein supplements. The training and additional protein is posés” never sample hardcore Iron doctor’s recommendation was that critical for fueling muscle growth, Men engaging in blood-and-guts “1/2 gram of protein per kilo of (something we’ve known for de- training and studied over a period bodyweight was more than enough cades) yet another ivy tower nutri- of years? protein” for anyone and more than tionist/medical expert with more that was unnecessary. Is your head academic credentials than Einstein One thing I do have to agree with: exploding? I suspect this medi- (and less commonsense than a two- there are a lot of lies being told by cal expert was from the “meat is year old) shows up to lecture us on supplement makers and most of evil/vegan” world and that he was how stupid we all are and how all the commercially available protein twisting and cherry picking science our decades and decades of real- products exaggerate their potency.

22 December 2012 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / December 2012 23 JOHN PARRILLO’S PERFORMANCE PRESS IRON VIC SPEAKS By IRON VIC STEELE

Insofar as soy – what a joke! The solid 45 minutes each day then you dentist’s office. He is a bodybuild- delivers. Avoid this trap; read up on some exercises that you will need done lying face down on a flat estrogen-producing side effects of better be taking in 1 to 1.5 grams er and when I quizzed him about Parrillo and create a three-phased to try with great care and atten- bench: Lie face down on a flat soy are so outrageous and so docu- of protein per pound of bodyweight Parrillo (I had never heard of you) fitness program that pays hom- tion. If at any juncture during any bench having pre-positioned two mented that even the mainstream is per day or risk breaking down he said that the Parrillo approach age to weight training, cardio and set you feel the slightest pain in the light dumbbells on the floor on ei- starting to catch on to the soy scam. muscle instead of building muscle. was “the absolute best.” My dentist nutrition. injured area, cease and desist im- ther side of the bench. Grasp a bell in each hand and slowly, precisely It is important to remember that We’ll just keep doing what we do: subscribes to all your strategies. I mediately! Do not finish the set: on raise each bell as high as pos- Parrillo Performance Products are successfully building muscle, suc- know that I am not a bodybuilder Hello Vic! whatever rep the pain commences, sible; try and squeeze the shoulder made at the Parrillo Performance cessfully melting off body fat and but was wondering if you could I have been told I need a lot of work stop at that exact instant! The strat- blades together at the top of every Headquarters; we have our own we’ll let the know-it-all academics give me some feedback. on my back by the local bodybuild- egy will be to brace the spinal col- rep. Done right and this reverse flye manufacturing facility and custom play with themselves and lecture ing judges. I compete as a master umn while working the big muscles becomes a continual tension exer- blend our own protein products on- the uninformed in the little vacuum Susan, Georgia bodybuilder and got into the sport of the mid-back… cise that builds teres and rear delts: site in conditions that would make of their own echo chamber. at a relatively late age. I do you lightly touch the floor be- NASA proud. Our facility is spot- Thanks for taking the time to write. pretty well in local master tween reps (don’t let the bells less, our base ingredients top of the Victor Steele, You seem like a regular person competitions in the 40-45 settle and lose muscle tension line and our potency unmatched. I was wondering how the Parrillo asking an honest question. Here is year old age division. How- between reps) and use a slow Our products are not made in approach compares to the popular the deal: these exercise programs ever my lack of back develop- controlled raising and lower- ing. 2 to 3 sets of 8-10 con- China in some slave-shop advertised on TV are a total ment is holding me “back.” I tinuous tension reps are done in unsanitary conditions. rip-off. The sad fact of the suffered a pretty severe back once a week. The number of weak-ass matter is unless you coordi- injury in my mid-twenties protein products made us- nate a realistic and effective and this prevents me from 3. Seated good morning: ing inferior ingredients nutritional component with doing heavy stuff like dead- You may or may not be able cloaked in glossy packag- a realistic and effective ex- lifts, bent-over rows and to do this one; sit on an ex- ing is staggering. Buyers ercise component, you will any of the various cleans or ercise bench clutching a 10, beware: those firms mak- not lose body fat, add mus- heavy pulls. Is there a way in Call to order: 25 or 35 pound plate to your ing the most outlandish cle and you will not improve which I might work my traps, Help! What can I do to work chest. Legs are extended in claims are invariably the your physique to any signifi- erectors, teres and rhom- my screwed-up back? front with feet flat on the products that are the most cant degree. The Parrillo ap- boids without wrenching my floor. Now lean forward overrated and impotent. proach includes and coordi- screwed-up back? My lat develop- 1. Seated shrug: the traps and while maintaining a straight back nates three separate and dis- ment is pretty darn good on account mid-upper back are hit hard if you and touch your crossed arms to the Protein recommendations tinct components: resistance of all the pull-ups, chins and vari- do this one correctly. Position two bench pad in front of you. Rise should differ depending training builds muscle, aer- ous lat pull-downs that I can and moderately heavy dumbbells at one back up slowly, keeping the back on frequency of exercise, How does Parrillo compare to obic training burns calories have done over the years. Lat work end of a sturdy exercise bench. Sit straight. Alternately, you can try intensity of exercise, dura- those ‘body transformation and oxidizes body fat and – which stretches the spine upward on the end of the bench, lean for- the prone hyper-extension. You tion of exercise, physical precision nutrition ampli- – does not aggravate my condition. ward and carefully sit erect; now will need a prone hyper extension system’ infomercials on TV? hold a bell in either hand in the sit- size of the trainee, physi- fies muscle-building and fat- Heavy pulls compresses the spine device. Hook your feet under the ting position. Shrug each bell as cal condition of the exer- burning. The idea that you downward and really causes prob- pad and rise up as high as possible ciser and the goals of the trainee. “body transformation systems” I can purchase an exercise system lems. Maybe there is a way to work high as possible without bending the elbows. Hold the bells in the on each repetition. When you are Obviously there is no need for a 45 see advertised on television info- devoid of any nutritional consider- these muscles that I don’t know top position for a beat before lower- able to perform 15 reps with no year old out-of-shape woman that mercials all the time? The one I ations and make stunning progress about? I look weird with my flaring ing. Allow the bells to stretch you weight, try the prone hyper-exten- takes a Pilates class once a week see most often has some very im- – progress being defined as build- lats and skinny mid-back and lack downward before commencing the sions clutching a 10-25 or 35 pound to take in 1.5 grams of protein per pressive testimonials and shows a ing a significant amount of lean of traps. All the best and hope you next rep. Seated shrugs should be plate to your chest. pound of lean muscle mass. On the lot of folks that have transformed muscle mass while simultaneously have some ideas. in the 6-10 rep range. Elite body- other hand, if you are a competi- their bodies using this “revolution- burning off a significant amount builders will use lifting straps as 4. Hip-hinge stiff-leg deadlift tive athlete and you weight train ary approach towards exercise.” of body fat – is a myth, a fantasy, ReShawn, Fresno this allows the shrug-ger to squeeze using T-Bar row device: If your with scorching intensity 4-5 times Is the Parrillo approach similar? I an unscrupulous ploy designed to out additional reps. I would suggest gym has a T-Bar row device with- a week, if you engage in sweat- am new to the exercise game and entice you into purchasing a prod- Let’s see if we can work around the 3-4 sets done once a week. out a center chest brace, load light soaked pre-breakfast cardio for a came across this magazine in my uct that promises way more than it condition. I am going to suggest poundage on the bar and instead 2. Dumbbell rear lateral raises of rowing each rep, stand erect on

24 December 2012 / Performance Press 1-800-344-3-3404 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / December 2012 25 JOHN PARRILLO’S PERFORMANCE PRESS each rep. The back stays rigid, the tion. His procedure relies on one Parrillo calipers. The results are arms are straight and the legs stay of his most underrated and over- recorded and tallied on BodyStat bent yet flexed; now use the erec- looked training tools: the Parrillo sheets. This invaluable information tors to power you erect. The action BodyStat Kit. This amazing system is used to sculpt training (more car- takes place at the hip hinge. Stand enables and empowers bodybuild- dio/less cardio) and nutrition (more erect keeping arm extended; now ers to monitor changes in body starch/less starch) and guides the lower back down until the center bar touches the support. This tech- composition on a weekly basis. bodybuilder as to how best to add nique isolates erectors and ham- BodyStat allows you to determine lean muscle mass without adding strings. As in all these alternative which of five possible composition- unacceptable amounts of body fat. exercises, train the movement once al changes has occurred (or not oc- Purchase and become familiar with weekly. Be sure to use continuous curred) since your initial BodyStat the BodyStat system; have the per- tension. Repetitions should be in reading… severance to use it weekly. the 5 to 8 rep range. Parrillo recommends that, for Hello Vic! consistency, the same individ- Could you give me a good rate ual administer the nine-point of weight gain during a mass- skin-fold caliper test week af- building cycle? I am deter- ter week. “We all will pinch mined to add some lean muscle the skin in a slightly different mass over the fall and winter. locale,” John says by way of Naturally I don’t want to add a explanation, “and a difference lot of body fat during the pro- of a half-inch or inch variance cess. However I am realistic where the skin is pinched and and understand that getting too measured can result in a differ- mental about not adding ANY ent reading. Ideally the same body fat is going to paralyze person conducts the BodyStat me and undermine my efforts. nine-point test each week using I currently stand around 5-11 the identical pinch points; this and weigh 180. I look like a Use weekly BodyStats to promotes consistency.” I would hockey player (which I am) in- keep weight gain confined strongly suggest you look into stead of a bodybuilder. I want the BodyStat strategy: usually to add some beef and get that to lean muscle. John recommends a 1-2 pound power look. Ideally I would per week gain in bodyweight; like to add 10-15 pounds with the 1. No change in body fat or lean less is hardly worth the effort and vast majority of that being muscle muscle mass percentage. adding more than 2 pounds of and not fat – is this possible over a 2. You have added fat and you new bodyweight per week pretty 12 to 15 week period? Obviously I have added muscle. much guarantees an unacceptable will be consuming a lot of Parrillo 3. You have lost fat and lost amount of fat accumulation. It supplements during this timeframe muscle. would seem logical for you to take and will stop eating pizza and 4. You have added fat and lost 12 to 15 weeks and seek to add 12 drinking beer. muscle. to 15 pounds of lean muscle. Use 5. You have added muscle and BodyStat to keep weight gain con- Gaston, Montreal lost fat. fined to lean muscle. In three short months you could morph from a Oh absolutely this is possible and The bodybuilder has a training slender 180 pound hockey player realistic. John Parrillo has a proce- partner or friend take a nine-point to a 195 pound muscled-up hockey dure for adding lean muscle mass body fat percentile reading using enforcer! with a minimum of fat accumula-

26 December 2012 / Performance Press 1-800-344-3-3404 www.parrillo.comwww.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / December 2012 27 PRSRT STD U.S. Postage Paid Cincinnati, OH Permit No. 855