bodybuilding innovations The Barn - Parrillo Performance · 2018-08-22 · A list of ten...

The BarnThe BarnNutrition & Fitness

THE PARRILLO PRINCIPLESThe Parrillo legacy: Ten bodybuilding innovations

THE TRAINER'S PAGEDo you prepare yourself mentally to train?

IRON VIC SPEAKS!Amino acid clarification

STATIONARY SUPERSETSBlowing up a target muscle in one place

A fitness facility like no other

THERAPEUTIC USE FOR MCTSBy John Parrillo

MUSCLE MEETS MEDICINEScared of the sun?

SEPTEMBER 2018 3www.parrilloperformance.com

10 – MUSCLE MEETS MEDICINE

STAFF

PublisherJohn Parrillo

Design DirectorMarcus McCuiston

Editor At LargeMarty Gallagher

John Parrillo’s Performance Press is published monthly. The subscription rate of one year (12) issues is $29.95 ©2018 by John Parrillo. All Rights Reserved. For information, Please contact Parrillo Performance at (513) 874-3305 or e-mail to [email protected]

8 - THE TRAINER'S PAGE

14 - THE PARRILLO PRINCIPLES

September 2018PERFORMANCE PRESSJOHN PARRILLO’S

12 – STATIONARY SUPERSETS

18 -TIPS & TIDBITS

20 – THERAPEUTIC USE FOR MCTS

23 – IRON VIC SPEAKS!

ContributingWritersJohn ParrilloMarty GallagherDr. Jeremy GirmannScott CanatseyDuke NukemIron Vic SteeleRon Harris

Contributing PhotographersJohn ParrilloDominique ParrilloMarcus McCuistonAmanda Kocher

We often hear about the potential dangers of excessive exposure from the sun, but rarely do we hear anything about the consequences of extremely limited sun exposure.

How do you prepare for a workout? Your preparation could have a drastic effect on your results.

A list of ten bodybuilding innovations by John Parrillo since he burst onto the bodybuilding scene in 1980.

A recipe for fried squash as well as a few other helpful tips.

A study that shows how effective MCTs are in fighting fat – and in helping to prevent metabolic syndrome, which can be a forerunner to diabetes and heart disease.

Supersets are an effecting and efficient way of increasing your workout intensity. Here are a few examples of supersets you can while staying in one spot.

What is the difference between Parrillo Muscle Amino Formula™ and Ultimate Amino Formula™? Iron VIc answers this question and more.

4 – THE BARN NUTRITION & FITNESS

NOW WITH REAL PIECES OF CHERRIES!

12 BARS / BOX

Photo by Amanda Kocher

SEPTEMBER 2018SEPTEMBER 20184 51-800-344-3404 www.parrilloperformance.com

In the 1981 “The Fitness Revolution” was the cover story on Time Magazine. The article marked the birth of the large,

elaborate, ultra-chic fitness facility. It took a staggering amount of money to launch a mega facility with room to house 50-100 exercise machines, locker rooms, showers, a desk area. And that’s the bare minimum. Start adding daycare, sauna, whirlpool, racquetball or tennis courts or a pool and you need mega dollars. Plus, a staff, a cleaning and maintenance crew, and trainers. What about insurance and security? You had to have big money, big backing, to get into the bigtime gym game. The trend in modern fitness is away from the corporate fitness mega-facility template. The national chain gyms with the recognized names require a sizeable financial investment to acquire the requisite armada of cardio and resistance training machines of every type and kind, the fancier the better. The slickness and impersonal nature of corporate fitness has given rise to a new wave of anti-slick, barebones gym establishments. The new types of facility make it a badge of honor to not have any machines, none, of any kind. These anti-corporate fitness heretics say, who needs machines to make gains?

The CrossFit revolution embraced the idea that cardio gains could

The Barn Nutrition & Fitness: A fitness facility like no other

be had without having to sit on a $10,000 stationary bike with a heart rate monitor and a built-in TV. At the no-frills gym, they can obtain better results with less. No need to sit and push on a $10,000 ball-bearing smooth overhead press machine, at the no-frills gym they get better gains using the barbell overhead press. At the mega facility, once they get you signed up, you are on your own. The small no-frills facility is all about personalized fitness: the progress of the members became important to management and not something you pay extra for. One privately owned fitness facility that is offering unique fitness in a unique setting is The Barn, located in Shavertown, Pennsylvania. Located along the Wilkes Barre-Scranton corridor, The Barn is owned and run by Mary Dragon, a highly successful ex-NPC competitive bodybuilder. Mary lived in Florida for many years before deciding to relocate back to her Pennsylvania hometown. She envisioned opening a personalized fitness facility that would use her classic methodology to remold clients.

Mary scouted out locations for a fitness facility and fell in love with the vibe and ambience of a farm barn that had been converted into commercial office space. Brad Hontz is Mary’s fiancé and the general manager of the Barn. He filled us in on the birth of The Barn fitness facility. “Mary had been an NPC competitive bodybuilder for fifteen years. She knows fitness and bodybuilding, diet and nutrition inside and out. She lives the bodybuilding lifestyle and has for decades.” High level bodybuilders have successfully rebuilt their own physiques. They understand what is required. Mary Dragon was able to take the lessons she had learned during her competitive career and use those same generalized diet and exercise techniques (made doable) for regular people. John Parrillo stresses that once the principles of bodybuilding are understood, these

same principles can and should be used by everyone at every level; but in proportion to the client’s condition, their degree of fitness or un-fitness. Even the most unfit person should have a training regimen that has a resistance training element, a separate and distinct aerobic element, all supported by bodybuilding-style precision nutrition. The beginner and the elite use that same overall strategies, what differs are the intensities.

Mary relocated to northeastern Pennsylvania. Her plan was to open a facility in her hometown neighborhood; she would cater to the serious trainee. Mary began a

search for a home for the boutique fitness facility she had in mind. Mary Dragon’s facility would be all about the personal touch: every member would be given time and attention. The goal was progress for everyone on all levels. She had the protocols and procedures. She needed a suitable facility. When she was shown the converted barn, she immediately saw the potential. The 2,500 square foot space with three floors, Mary could visualize the barn transformed. As an elite personal trainer and nutritional consultant, she knew that every fitness facility has an aura, a vibe, a persona. She certainly did not want the cold corporate approach, nor did

By Marty Gallagher

Nutrition FitnessA fitness facility like no other

The Barn&The BarnThe Barn


John Parrillo's Performance PressThe Barn Nutrition & Fitness: A fitness facility like no other

she seek the ultra-austere macho nature of many hardcore facilities. There is an old cliché, ‘build it and they will come.’ Mary worked her magic and turned The Barn into a comprehensive fitness facility. She built it and now the public is beating a path to The Barn. Open less than a year, on any given day, 125 + trainees will travel to and use the facility. Brad indicated that a large percentage of the clientele are female. “Mary is magnetic. She generates really amazing results and her approach has really proved popular with women. Many of whom had given up on fitness.”

With her expertise and experience, Mary was able to get all her clients on the path of progress. Nothing succeeds like success. In the fitness business, success is measured by being able to regularly and routinely transform clients. Mary’s popularity is directly proportional to her success rate. Those that follow her strategies and advice never fail to make gains.

and sugar. The Soft Chew bar™ fit in well with a number of Mary’s diet plans, the keto plan or her low-fat plan.” The Parrillo Soft Chew bars™ have been a smash hit. People love the texture and the flavor. The deal is sealed when they read the Soft Chew nutritional statistics, each 50-gram bar contains 21 grams of protein, 17 grams of fiber, 1 gram of sugar and 2 grams of fat derived from Captri® C8 MCT. At only 120-calories per bar, this tasty powerhouse has gotten real traction. Brad added, “Our clients also love Parrillo’s Protein Frosting and the Parrillo Pancakes. The Parrillo Ice Kreem™, Parrillo muffins and Advanced Lipotropic Formula™ are

Brad described the Barn approach. “We offer a unique combination of nutritional coaching and physical training classes. The Barn has morphed into so much more than just a gym. It’s more of a huge support group. Friendships have been formed and bonds have been created. This is about healthy eating and healthy living.” Brad related that the positive response has been overwhelming. “We are signing up new members every single day. So much of our new business comes from personal referrals.” Word of mouth referrals, unsolicited enthusiastic endorsements by happy, renovated members is the best possible form of advertising. On any random day or time, if you to drop by The Barn you will encounter a beehive of activity. On one of the three floors you might see a barre class utilizing dance tactics to improve flexibility and agility. On another floor you might see a roomful of free-weight trainers hoisting dumbbells in a wide array of innovative patterns.

On yet another floor you might come across a spin class performed in a techno-disco format.

With this constant variety of training routinely available, is it any wonder that The Barn has been an escalating success since it opened its doors? The Barn obtains real results for regular people. The Barn opened in October of 2017. “The results speak for themselves.” Brad related. “Our clients have lost a ton of weight. The before and after photos are dramatic. 80% of our clients are women and everyone is getting results. Part of our nutritional approach utilizes Parrillo Performance Products.” It was by chance that Mary and Brad came across Parrillo Products. “One of our members bought in a Parrillo Soft Chew bar™. The taste was fantastic, and the nutritional statistics really strong. The Parrillo Soft Chew bars™ are a featured item. They are a delicious way to get that extra needed protein without all the fat

also quite popular.” The optimal use of nutritional supplements is to augment a solid, sound diet. John Parrillo calls it, “The expert use of regular food. Regular food used right creates a potent anabolic environment. The expert use of nutritional supplements accelerates results.” The Barn was recently recognized as one of the regions best new businesses and Mary Dragon cited as one of the region’s twenty most influential people. “We are off to a strong start and it seems as if we are gathering more and more momentum.” Brad said. “We are extremely happy to have stumbled across Parrillo Performance Products as

they are delicious, potent and make good dieting easier.” One can imagine The Barn growing exponentially. With even more dramatically transformed clients, The Barn is creating an army of advocates within the community. Everyone wants to know how someone they know suddenly managed to transform from fat into fit. The impersonal corporate gym scene where every member is left to their own devices seems cold and impractical; that approach pales when compared to the friendly and expert time and attention everyone gets that is a member of The Barn. Build it and they will come.


You know the story. You are just getting off of work and the

plan is to get to the gym and get a great workout in. The food went in on time and was of the necessary quality and portion. You just took your pre-workout formula and you fight traffic to make it to your training space. Your body is ready to go, but you have not had time to do anymore than to decide what you are training tonight. You begin to get the first few sets in and find you are still thinking of the day and its problems. Then your phone keeps dinging and distracting you. You end up getting a couple of inspired sets, because the hot guy or

The Trainer's Page

The Trainer's Page: Do you prepare yourself mentally to train?

The Trainer's Page

By Scott Canatsey – Lead trainer at the Parrillo Performance training facility

DO YOU PREPARE YOURSELF MENTALLY TO TRAIN?

gal you like in the gym is training near you and you train to impress. You finish and pat yourself on the back for making it through the workout. But, is that what you were after?

The serious work of mental preparation is often neglected, often because many have not been taught to prepare. Often, gym goers were not high school or college athletes. Without this background, the sheer discipline of being an athlete is not in your fundamental skill set for weight lifting. Many do not realize how this is affecting the quality of the training session. Without a proper mindset, it

is impossible to get the very best from yourself in the gym. The cumulative effect from failing to prepare the mind to take you beyond where your body wishes to go is pretty staggering over a period of many months. Mentally preparing will guarantee better results from your training endeavor. It also reduces the risk of injury. How do we prepare our minds properly to command the body to perform at the highest level possible for the training session? I like to look at professional athletes and their personal rituals, to get an idea of strategies to prepare for “battle”. The strongmen and power lifters exhibit the necessity of being mentally prepared for the work. They have a preparation ritual before every single lift! Some seclude themselves in a more meditative state. Some others may be loud; it takes that for them to get in the frame of mind they need to perform. They seek to bring the beast out from deep inside to bring about the utmost intensity and focus. It is very personal.

As a young wrestler, I developed a strategy to get my mind focused clearly on the task at hand. I would drill my go-to moves over and over, so I am moving naturally and smoothly. I am able to connect my mind and body to bring my entire being into the game. I have a first attack move in mind and a first counter if my opponent just happens to attack first. Most importantly, I beat the man in my mind before I ever encounter him on the mat. On the mat, winning is just a matter of execution and intensity. You must believe you cannot fail. I approach my mental preparation for weight training in a similar manner. I first decide which body part(s) to train and I mentally construct the workout. Then, I consider what I hope to achieve, and the sequence of events that will bring my chosen goal to bear. (I begin this about an hour or so prior to training.) This then leads

to the meditative part of the mental prep. I remember why I am doing this, then I see myself doing it and the passion and desire to accomplish my goal begins to well up inside my soul. Now it is time to train! Like a spark that turns into a blaze, I feed the fire with each successive rep, as I mentally and physically work through the range of motion. This is the point where it takes on a spiritual dimension for me, personally. Mind, body and spirit intimately connected in the endeavor. Each rep is precious, and takes on distinct meaning, when you are operating at this level of concentration and intensity. Even a little distraction will pull you out of the full mind, body (and for some, spirit) experience that high level athletic performance demands. This is a sure way to set yourself up for injury or failure to perform at your best. If necessary, put on headphones just so you will not be disturbed. I find working this method with a partner is the most effective. Working through forced reps with this type of intention and focus is the best! I have found nothing to compare with that scenario. There is no better method for going into zones of heavy fatigue and working beyond failure. This is exactly where John Parrillo hopes to teach all of his disciples to go. He knows the effects of this type of training by putting athletes of the highest caliber through it, year after year, for a few decades. Beyond failure is where the real serious intensity and mental focus are seen. And the results speak for themselves. Just take a look at the great physiques of Lenda Murray, Dean Caputo, Mike Quinn or Franco Santoriello and scores more who have worked directly with John Parrillo. Learning to operate in that zone regularly takes practice, but will come to you as you build mental acuity, and concentration ability increases. It is not just the body that needs to be prepared for the work ahead. The body follows the mind. Not the other

way around. Does it not stand to reason then that we must mentally prepare? We take pre workout formulas and eat properly to perform, but when in a rush we will completely neglect the mental prep. The workout necessarily suffers for most everyone. I am sure there are a very few exceptions to this rule, but don’t bank on you being one of the exceptions. Most of us are pretty average Joe’s and Jane’s. So, take a few extra minutes of time and really meditate on your passion and your goals. Remember the reason that you decided to pursue this lifestyle. Keep your original desires and motivation burning strong within your heart. This is the cornerstone, in

the foundation of motivating factors that inspired you to begin the quest for your ideal physique. Build on that desire week after week and year after year, and your passion and joy will grow as you fulfill the destiny that you see in the distance. This type of mindset will foster the mental preparation to become a habit. Once you reach this point, you will see your game change as you learn to strengthen your resolve and your mind. This will affect the body as you make the mind stronger. Your body will do what the mind commands. To understand and practice this will likely change your whole health endeavor into a way of life. ~until next month~

Remember the reason that you decided to pursue this lifestyle. Keep your original desires and motivation burning strong within your heart

SEPTEMBER 201810 1-800-344-3404

Some time ago, I posted a few comments on social media

regarding the importance of exposure. Here is the original post:

“It seems to me that some people have a fairly illogical fear of sun exposure.

We routinely hear about the potential dangers of excessive sun exposure but I never hear anything in the media about the consequences of extremely limited exposure. When I see parents slathering sunscreen on their children in advance of any outdoor activity, I wonder whether they consider the potential consequences. During a recent discussion with a colleague who specializes in pediatric endocrinology, he said that he has been seeing a rash of children with rickets due to excessive sunscreen use. An otherwise rare condition, rickets is a problem of soft and weak bones as a result of vitamin D deficiency. Additionally, some very compelling data has demonstrated an association between a lack of sun exposure and the development of multiple sclerosis. The data has also suggested that the exposure during early childhood years may be of particular importance.

The vitamin D that our bodies produce with exposure to sunlight does far more than maintain bone health and sun exposure does far more than stimulate production of vitamin D. Despite the best intentions, I’m not sure that significantly restricted exposure is the best way to go. Perhaps we should be more sensitive to the importance of sensible sun exposure. These days, most of us are indoors most of the time. We occasionally venture outside for vacation and we end up getting scorched by the sun. Not good. Contrast that to getting a small amount of routine sun exposure. We, as a species, developed under the sun for goodness’ sake. As for skin cancer, I have this whole thing about modern environmental

and lifestyle factors influencing immune function and leading to more problems than before but that’s taking a deep dive down the rabbit hole. I’ll save it for a later time. What are your thoughts?”

In response to this post, I received several compelling comments. If you have some input, send it my way: [email protected].

Next month, we’ll look at some of the research and take a dive down the proverbial rabbit hole.

By Dr. Jeremy Girmann

MEETS

Scared of the sun?

Follow Dr. Girmann on [email protected]

MEDICINE

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EXERCISE SPOTLIGHT

The Parrillo Training Manual is designed to help you:• Learn specific exercises that have proven effective for some of the nation’s top

competitive athletes.• Determine the optimum rep/set scheme you need to maximize muscular density,

cardiovascular density and muscular endurance.• Increase your mental acuity, perfect your form and intensify your workouts.

Information included:• Individual chapters for each muscle group, featuring sample workouts used by John

Parrillo with some of the top professional and amateur bodybuilders in the world.• Illustrated movements to show you the proper form for that particular exercise.• The importance of aerobic training and how it can help improve your physique.• Chapters on fascial stretching, a revolutionary way to stretch your muscles for

maximum growth.• A chapter on proper posing. Including all of the mandatory poses for most

bodybuilding organizations.

PARRILLO DIPS

PERFORMANCE POINTS

• Keep your arms completely straight

• Push your sternum out

• Squeeze hard at the top

• Avoid swinging your body

Supersets are one of the most effective and efficient ways to increase your training intensity. For the uninitiated, they are defined as moving directly from one exercise to another, with as little rest as possible. Typically, both exercises target the same muscle or muscle group. Their only real limitation is that you may have to travel from one part of the gym to another to perform a given superset. It’s not necessarily an issue because of the time this takes, unless you train at some cavernous aircraft hangar of a gym. The problem is that someone might have decided to start using that piece of equipment you’re headed for, in which case the whole point of the superset is negated. That’s why the optimal superset would be done in one place, where there is zero risk of anyone impeding your plans. Here are a few great supersets that can be done without leaving one spot.

Dumbbell lateral raise/overhead press

You have two options here, depending on how strong you are at overhead presses. If you aren’t especially strong, you can do them with the same pair of dumbbells. Perform the

raises standing in front of a seated bench, then sit right down and knock out your presses. Strong pressers would find the resistance too light in this case. For them, I suggest bringing a pair of dumbbells over to an overhead pressing machine that’s already loaded up with the weight you want to use.

Leg press: low and high

As John Parrillo has pointed out for decades, the leg press is a very versatile tool for leg training because altering foot stance and position on the pressing platform changes which areas of the thighs the stress is directed to. Here we take full advantage of that. Start off with your feet lower on the platform and no wider than shoulder width apart. That works more quads. Pump out 12-15 smooth reps. Rack it to change your foot stance so your feet are wider apart and higher on the platform and grind out another 12-15 reps, this time targeting more hamstrings and glutes.

Dumbell flye/press

Again as with the first superset of lateral raises and overhead presses

we went over, you may need to use a machine for your chest press if you’re a powerful presser. This is another ‘pre-exhaust superset,’ moving from an isolation movement for the target bodypart into a compound exercise that brings in the front delts and triceps.

Lat pulldown: overhand and underhand

You have probably noticed that you can handle more weight on a lat pulldown with your hands closer together than in the standard overhand grip with a hand spacing beyond shoulder width. Perform 10-12 reps of the wide-grip lat pulldown, then flip your hands over to an underhand grip that’s a couple inches inside of shoulder width for 10-12 additional reps. These will also hit more of the upper back, including the rhomboids and teres major and minor, on the first half of the superset, then nail more of the actual lats on the remainder.

Hammer Strength Shrug: upright row and shrug

For those struggling to develop the traps, this is a post-exhaust superset (compound movement into an isolation exercise) guaranteed to beef them up fast. You won’t need a stack of plates on each side either. Begin by leaning forward slightly and pulling the handles up towards your armpits. Once you hit failure at about 12 reps, stand straight up and shrug to failure. The burn is exquisite!

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JUNE 201812 1-800-344-3404

BLOWING UP A TARGET MUSCLE IN ONE PLACE By Ron Harris

Facebook: Ron Harris WriterTwitter: @RonHarrisMuscleInstagram: ronharrismuscleYouTube: RonHarrisMuscle

Here’s an exercise I developed for building the pec minors and lower lats. Proper development of these muscle groups keep the mechanical advantage on the pecs for greater chest development. Parrillo Dips actually raise your ribcage.

Using your arms to support your body, suspend yourself between the parallel bars. Now lower your body as far as possible, but without bending your arms. As you press yourself up, push your chest up and squeeze hard at the top. Pull your knees up to place more emphasis on the chest. Do not bounce.

EXERCISE SPOTLIGHT


The Parrillo LegacyTen bodybuilding innovations

John Parrillo burst onto the national bodybuilding

scene in the early 1980s. He made his reputation as a competition preparation expert for high level bodybuilders operating out of the Cincinnati, Ohio area. Parrillo combined hard science with cold empiricism and created a new breed of bodybuilder: massively muscled yet ripped and shredded. John was a bodybuilder that had become a successful power lifter. He expropriated many of the training tactics he used as a power lifter and applied them to bodybuilding. He also expropriated the power lifter’s high calorie/high protein diet. John noted how massive and muscular the combination of power training and power eating had made the top lifters of the day. At the time the lifters were much more massive than the bodybuilders of the era. John deduced that the combination of extremely heavy, high intensity weight training and high calorie eating was the key to growing maximum muscle size. He expanded the power lifters limited menu of training exercises and introduced high-rep sets and intensity enhancers to ‘round out’ the power lifting training template. He also was innovative in his use of cardiovascular

and nutrition were controversial when first introduced. Over time, what was once controversial has morphed into bodybuilding standard operating procedure. Here are ten of the strategies John Parrillo used to revolutionize bodybuilding.

1. High-calorie clean-calorie eating: before John Parrillo recalibrated the conventional thinking, bodybuilders starved in the lead up to a show. The prevailing wisdom of the time was to “bulk up,” to get as large as possible in the off-season. This approach left the bodybuilder with an unacceptable amount of body fat to be rid of when it was time to swing into the show prep phase. The fat bodybuilder would then embark on a starvation diet in the lead up to the show. Starvation diets wreak havoc on lean muscle mass. John Parrillo insisted there was a better way and offered a radically different approach: in the off season, eat big but eat clean. Lean protein, fiber carbs, MCTs and complex starch carbs. The Parrillo approach used clean calories and power training to build lean muscle mass in the off-season. The bodybuilder adds lean muscle mass in the off-season and rolls into the “in-season” in-shape and ready to get ripped.

2. The multiple-meal eating strategy: believe it or not, there was a time in the evolution of bodybuilding when the wisdom of dividing the day’s calories up into smaller amounts was criticized. The multiple-meal strategy was common-sense cubed: rather than take in 3,000 calories per day in three 1,000 calorie conventional meals, breakfast, lunch and dinner, eat six 500-calorie meals (or supplement meals.) Regardless the daily calorie count, there can be no debating that the digestion, assimilation and nutrient distribution is improved

if the body deals with smaller amounts. The multiple-meal eating strategy has been a bodybuilding foundational principle since John Parrillo introduced the idea. John also championed the “supplement meal.” If the nutritional supplements were potent enough, they could be used to create the caloric equivalent of a clean calorie food meal. No one really thought too much about meal timing, spacing and caloric allotment before the Parrillo nutritional manual formalized the process.

3. Fascial stretching: there is something completely appropriate about weight training a target muscle and then stretching that exact same muscle. Heavy progressive resistance training compacts muscle tissue, time under tension, so what could be more physiologically appropriate than to stretch and elongate that same compacted muscle? Parrillo labeled his proprietary procedure ‘fascial’ stretching. Targeted fascial stretching is purposefully intense and taken to the limit. The targeted stretch elasticizes the fascia, the sausage-tubing that

The Parrillo Principles: The Parrillo Legacy – ten bodybuilding innovations

By Duke Nukem

defines a muscle and lies beneath the skin. Parrillo fascia stretching, done repeatedly and consistently, loosens tight fascia and makes muscle expansion far easier. Fascial stretching is done between sets of weight training and ‘resets’ the targeted muscle before the next set. Parrillo has his bodybuilders pump the targeted muscle, stretch the targeted muscle and finally, flex the targeted muscle.

4. Resetting the Golgi-tendon reflex and the 100-rep belt squat: back in the late 1970s, John Parrillo helped a nationally ranked power lifter named Gary Benford revamp his squat training and technique. Using highly unusual tactics, Parrillo’s assistance enabled Gary to jump from a 661-pound personal best to a (then) 749-pound national record squat in the 198-pound class. Parrillo took this same strategy into bodybuilding. The 100-rep belt squat, done Parrillo-style, is designed to reset the athlete’s Golgi tendon reflex. Nature’s “kill switch” is set too low and by engaging in the extended set Parrillo belt squat, the unnaturally

exercise and formally integrated aerobics into the bodybuilding template.

John saw the good and bad aspects of the high protein/high calorie diet elite lifters were using to grow massive. The lifters were consuming lots of calories and protein; the negative part was the lifters were indiscriminate eaters and this created an unacceptable amount of body fat. John Parrillo cleaned up big-calorie eating by insisting that his

bodybuilders consume only “clean calories” i.e. lean protein, fiber carbs, complex natural carbs, no more than 5% of daily calories allotted to LCT dietary fat, elimination of fruit, elimination of refined carbs and industrial foods. The Parrillo approach was formulated in 1970s and 1980s. In the early 1990s John’s strategies were written about extensively by Greg Zulak, the top scribe for Muscle Mag. Soon the Parrillo methods were being published and used on worldwide basis. Parrillo’s ideas about training

Parrillo’s ideas about training and nutrition were controversial when first introduced. Over time, what was once controversial has morphed into bodybuilding standard operating procedure.

No one really thought too much about meal timing, spacing and caloric allotment before the Parrillo nutritional manual formalized the process.


low trigger point is raised. A higher GT threshold trigger point allows the elite bodybuilder to handle more poundage and reps (across the board) in the classical bodybuilding exercises. More poundage and reps always equate to more muscle size.

5. MCTs: John Parrillo pioneered the use of MCTs, medium-chain triglycerides, as a nutritional supplement. CapTri® C8 MCT is an MCT oil used by bodybuilders to add clean calories, as needed when needed. John’s research of dietary fats led him to discover the many benefits of MCTs. Long-chain triglyceride, LCTs, classical dietary fat, is easily, quickly and preferentially converted into body fat. MCTs are preferentially burned by the body. CapTri® C8 MCT delivers 120 clean calories per tablespoon and has the caloric density of LCT fat, 9-calories per gram. CapTri® C8 MCT is a liquid

The Parrillo Principles: The Parrillo Legacy - ten bodybuilding innovations

that can be drizzled atop food meal or used as a cooking lipid. This high calorie/clean calorie supplement has obvious use for those looking to add lean muscle mass. CapTri® C8 MCT is also used by dieting bodybuilders looking to get maximally lean; the procedure is to “switch out” starch calories for CapTri® C8 MCT calories. This trick-of-the-bodybuilding trade allows a dieting bodybuilder to retain hard-earned muscle mass while cutting carbs and leaning out to sub-5% body fat percentile levels.

6. Aerobics: no one did cardio before John Parrillo convinced competitive bodybuilders to include cardio into the bodybuilding template. The prevailing wisdom of the 1980s was that bodybuilders needed to purposefully avoid aerobics. The experts of the day insisted that aerobics would ‘tear down muscle.’

This was the widely accepted orthodoxy of the day; Parrillo, against overwhelming opposition, insisted that cardio was the key to becoming big and lean. Cardio, Parrillo countered, would make for fitter bodybuilders, enabling harder, longer more frequent workouts. Cardio spiked the metabolism, accelerating fat loss. The widespread acceptance of cardio can be traced back to John Parrillo. The combination of high-protein eating, high-calorie eating, high intensity weight training and high intensity aerobics ushered in the era of the gigantic yet ripped bodybuilder.

7. Fasted cardio: no one thought about the timing of cardio exercise before John Parrillo postulated that the perfect time for cardio exercise was upon arising, before consuming carbs. The idea was simplistic genius: stored glycogen is at its lowest (carbs broken down in the body) upon awakening from the 6-8 hour fasting period we call sleep. If the bodybuilder were to engage in rapid-fire, Parrillo-style, high intensity cardio session coming off the sleep fast, the remaining glycogen would be burned off and now glycogen-free, the body would be forced to burn stored body fat as fuel. Go to any serious hardcore gym early in the morning and watch legions of elite bodybuilders performing ‘fasted cardio.’ Now you know where it originated. To “deepen” fasted cardio, Parrillo would have the bodybuilder stop eating carbs past 4 pm the previous day.

8. Targeted nutritional supplementation: John Parrillo went into the supplement business because he was unable to obtain the potent supplements he sought. John was an early supporter of nutritional supplements and was extremely dissatisfied with the protein powders made and sold

in the 1970. At the time, most of the major brands of protein powder were made from soy beans. Parrillo Performance Products was launched and each and every Parrillo product was born out of a bodybuilding need. Parrillo Products is dedicated to combining potency with taste. The eternal challenge is how to infuse powerhouse raw ingredients with taste and flavor without resorting to high-fructose corn syrup, sugar or chemicals. Regardless the bodybuilder’s goal, Parrillo Performance Products has a supplement targeted to aid in attaining your specific physiological goals. At Parrillo, the quality goes in before the name goes on.

9. Hard and varied lifting and hard and varied aerobics: while John Parrillo is usually thought of as a nutritional wizard, his training strategies are equally as revolutionary. John came from a hardcore strength background that championed low rep/max poundage training. To that strength base, John added a masterful blend of moderate to high rep sets, thus covering all the rep bases. Parrillo was famous for conducting intense workouts that would start off using low-rep power sets for strength, then move to medium-rep hypertrophy-inducing sets before finishing an exercise with an ultra-high 30 to 100-rep final set. The Parrillo training approach completely decimates the targeted muscle. Parrillo was equally as demanding in his approach towards cardio. John had his bodybuilders work hard, right below the oxygen-debt threshold. Parrillo wanted the bodybuilders huffing and puffing, unable to hold a conversation and sweating profusely. The intense and frequent weight training is combined with intense and frequent cardio; the combined exercise effort was “supported”

John Parrillo's Performance Press

A delicious alternative for your peanut butter cravings.

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by high-calorie/high-protein clean eating augmented with potent Parrillo supplements.

10. The Parrillo matrix and the bodybuilding lifestyle: the training, nutrition, supplementation and stretching all blends together to form a comprehensive bodybuilding strategy, one designed to grow muscle and melt off body fat. The studious use and persistent application of the Parrillo strategies renovate the body to the greatest possible degree. The eating and supplementing enable the continuation of the hard and consistent training. The lifting, when combined with precision nutrition, builds muscle. The aerobics, when combined with precision nutrition, melts off body fat. The fascia stretching promotes growth and makes the bodybuilder more flexible. Potent Parrillo supplements “fill in the gaps” and make hitting daily nutrients goals easier, with greater consistency and accuracy. The entire Parrillo procedure fits together in such a way that results are optimized only when all the component parts are in place and practiced. The Parrillo system of bodybuilding is the personification of the bodybuilding lifestyle.

This list could go on and on. It was an arbitrary decision to stop at ten revolutionary ideas first propagated by Parrillo. Within just the training, he has an arsenal of progress stimulators. The title of his famed book, “50 Workout Secrets” says it all. The nuance he brings to nutrition could fill a thousand-page book. The Parrillo approach is the bodybuilding lifestyle. When high intensity training is in perfect balance with Parrillo-style nutrition, miraculous things happen to the human body and in the shortest possible timeframe.


The Parrillo Energy Bar™ provides 5.5 grams of energy producing CapTri®. With 35 grams of a slow-release carbohydrates and 14 grams of high-quality protein the Parrillo Energy Bar™ is just what you need. Perfect for a mid-morning snack, pre-workout energizer or just as a great source of nutrition when you are on the go. Portable, nutritious, energy-packed and delicious. • High energy in a wrapper • Slow release carbohydrate source • Stay anabolic throughout the day

Calories: 166.70Protein: 34.17gFat: 2.36gTotal Carbs: 0.00g

Fiber: 0.00gSodium: 112.26mgPotassium: 282.36mgCalcium: 10.21mg

Iron: 0.81mgPhosphorous: 260.82mgVitamin A: 12.47 IUVitamin D: 11.34 IU

Exercise mitigates genetic effects of obesity later in life

If you're up there in age and feel like you can coast as a couch potato, you may want to reconsider. A new study suggests, for the first time in women over age 70, that working up a sweat can reduce the influence one's genes have on obesity.

"Our sample, which included older women, is the first to show that in the 70- to 79-year-old age group, exercise can mitigate the genetic effects of obesity," said the study's lead author Heather Ochs-Balcom, associate professor of epidemiology and environmental health in the University at Buffalo's School of Public Health and Health Professions.

"The message here is that your genetic risk for obesity is not wholly deterministic," Ochs-Balcom, PhD, adds. "The choices we make in our life play a large role in our health."

The study was published last month in the journal Menopause. It included researchers from UB, as well as the Fred Hutchinson Cancer Research Center; University of Wisconsin-Milwaukee; Rush University Medical Center; University of California, Davis; and The Ohio State University.

Researchers studied 8,206 women of European ancestry who participated in the Women's Health Initiative. They used a larger set of 95 genetic polymorphisms to construct their body mass index genetic risk score

Question: I'm starting a fat loss plan and will be following a strict Parrillo diet. How fast would you recommend losing fat?

Answer: A pound a week is a good general rule. It is possible to lost fat faster than that, but you increase your risk of losing muscle if you do. I have found most people can lose one pound of fat per week without losing much muscle. So plan ahead. If you want to lose 20 pounds of fat, plan on 10 weeks of dieting, a two-week break to build your metabolism, and 10 more weeks of dieting, for a total of 22 weeks. If you want to enter a contest, plan om being ready two weeks out, so you have time to fine tune things and fill out a little at the end. Keep in mind that when I say "diet" you still get to consume a lot of calories - your maintenance energy requirement. This is not a painful starvation diet.

Parrillo Energy Bar™

Recipe Spotlight

Question & Answer

Food of the Month

News & Discoveries in Fitness and NutritionTips &Tidbits

Supplement of the Month

Fried Squash• 300 g. squash, cut into strips• 25 g. egg whites chili powder to taste pepper to

taste• 400 g. oatmeal, ground fine in blender• 1/3 cup water • 4 tbsp. CapTri® C8 MCT

Preheat oven to 425 degrees. Mix all ingredients together except squash. Spray cookie sheet lightly with PAM. Dip squash strips into batter. Bake 10 to 15 minutes or until browned. Serves six.

to study the interaction between physical activity and obesity. Then, they evaluated whether genetic associations were modified by exercise and age.

The study revealed that genetic associations on BMI were strongest in sedentary postmenopausal women and weakest in women who reported high levels of recreational physical activity.

"Our work suggests that in older age, we can overcome our destiny for obesity -- given to us by our parents -- through exercise," Ochs-Balcom said.

The study is significant in that, up to this point, little had been known about the effect of obesity genes later in life, particularly whether genetic predisposition can be mitigated by healthy behaviors such as physical activity, the researchers note.

It's also one of a growing number of studies highlighting the benefits of being physically active, especially as it pertains to healthy aging.

"For the elderly, exercise is important for preventing muscle loss, which helps reduce the risk of falls," says Ochs-Balcom. "Plus, there are many other benefits of exercise in older adults."

University at Buffalo. "Exercise mitigates genetic effects of obesity later in life: Importance of remaining physically active even after age 70." ScienceDaily. ScienceDaily, 4 June 2018. <www.sciencedaily.com/releases/2018/06/180604124915.htm>.

Turkey Breast• Because most cuts of turkey provide valuable

amounts of protein, turkey is often regarded as a high-protein food. Skinned turkey breast will provide the most protein per serving, at 34 grams in 4 ounces. But you will still get 31 grams from 4 ounces of turkey leg and 21 grams from 4 ounces of turkey thigh.

• We encourage the purchase of certified organic turkey. Federal organic standards require organic turkey to be raised on organic feed, providing you with a food that is far less likely to contain unwanted contaminants.

• Use ground turkey to make turkey burgers or turkey meat loaf.

Nutritional Information for: Turkey, pasture-raised, light meat, roasted,4.00oz (113.40g).

Flavors• Graham Cracker• Chocolate Almond Coconut• Chocolate Cherry Cordial

• French Vanilla• Peanut Butter Supreme


New therapeutic use for MCTs

THERAPEUTIC USE FOR MCTS

By John Parrillo

I have vowed in my columns to bring cutting-edge information

on nutrition, supplements, and exercise, and so this month, I want to bring to your attention to some formerly published information on medium chain triglycerides available in our CapTri® C8 MCT.

A study, “Medium-chain fatty acids: functional lipids for the prevention and treatment of the metabolic syndrome,” has been published in the journal Pharmacological Research. (1) This review explores the physiological functions and molecular actions of medium-chain triglycerides (MCTs) in helping prevent metabolic syndrome, a cluster of metabolic disorders, such as abdominal obesity, dyslipidemia, hypertension and impaired fasting glucose that contribute to the increased risk of heart disease. Experimental studies have demonstrated that dietary MCTs suppress fat deposition through enhanced thermogenesis and fat-burning in animal and human subjects. The researchers also concluded that MCTs offer the therapeutic advantage of preserving insulin sensitivity in people with type 2 diabetes – which means that supplementing with MCTs helps the body use insulin properly and more effectively.

I bring up this study because it shows how effective MCTs are in fighting fat, even around the abdominal area –

and in helping to prevent metabolic syndrome, which can be a forerunner to diabetes and heart disease.

The Centers for Disease Control and Prevention has predicted that rates of heart disease and diabetes will rise as more Americans develop metabolic syndrome. In addition to

Getting started on CapTri® C8 MCTfor background, MCTs are a special class of fatty acids; our MCT oil is CapTri® C8 MCT. Normal fats and oils contain long-chain fatty acids (LCTs). Compared to these fatty acids, MCTs are much shorter in length. Therefore, they resemble carbohydrates, and act like them in the body, more than fat. As a result, CapTri® C8 MCT is more easily absorbed, digested, and utilized as energy than conventional fats. This structure accounts for the ability of CapTri® C8 MCT's high TEF (thermic effect of feeding) which produces a lot of heat and energy to stimulate metabolism and increase body temperature.

Medium-chain triglycerides are found naturally in coconut oil. Supplemental MCT oil is obtained through lipid fractionation, the process in which medium chain fatty acids are separated from other components of coconut oil. Medium-chain triglycerides were originally formulated in the 1950s as an alternative food source for patients who are too ill to properly digest normal fats.

The long chains of LCTs require a lot of bile acids and many digestive steps to be broken down into smaller units that can be absorbed into the bloodstream. Once in the bloodstream, they are absorbed by fat cells and stored as body fat. In

contrast, MCTs are more water-soluble and are able to enter the bloodstream quicker because of their shorter lengths. Once in the bloodstream, they are transported directly into the liver. Thus, MCTs are an immediately available source of energy and not stored as body fat.

Since CapTri® C8 MCT is transported to the liver (instead of fat cells) and burned for energy, it’s no surprise that it contributes less to body fat accumulation than conventional fats do. The amazing thing is that CapTri® C8 MCT contributes less to body fat stores than carbohydrates (3, 4). Even though we’ve just started our discussion of how CapTri® C8 MCT works, we’ve already hit on the central reason why so many bodybuilders are using it today: CapTri® C8 MCT is extremely calorically dense, but due to the way it is metabolized, it has very little tendency to be stored as body fat. It’s the ideal supplement for bodybuilders, a concentrated source of calories that won’t make you fat. The calories from CapTri® C8 MCT represent an energy source which can be used to fuel activity or support weight gain.

Substituting moderate amounts of medium-chain triglycerides for other fats in a weight-loss program has been shown in many studies to produce enhanced weight loss and a greater reduction in fat mass.

Case in point: In a 16-week study, 31 overweight patients consumed 10 grams a day of either olive oil or medium-chain triglyceride (MCT) oil in muffins. Women in the study also consumed another 8 grams a day of their assigned oil and the men consumed an additional 14 grams a day. All of the subjects participated in dietitian-led weekly group weight-loss counseling sessions that stressed consumption of a low-energy-intensity diet, encouraged healthy eating patterns, and set a target energy intake of 1,500 calories a day for the

women and 1,800 calories a day for the men. The study oils accounted for roughly 12 percent of participants’ weight-loss energy prescription.

At 16 weeks, the MCT group had lost significantly more weight: an average of 7 pounds, or 3.8 percent of their baseline body weight, compared with 1.7 percent in the olive oil group. The MCT group also had a reduction in trunk fat mass in intra-abdominal adipose tissue. (2)

Supplementing with CapTri® C8 MCTI suggest that you take one tablespoon with each meal; up to six tablespoons per day. Consult the Parrillo CapTri® Manual for more detailed usage guidelines.

One good way to use CapTri® C8 MCT is as a substitute for other oils in salad dressing--just add vinegar, herbs and spices. MCTs emulsify (go into and stay in solution) easier than many other lipids, so they’re a bit more versatile than regular oil in that you can mix them successfully in other Parrillo supplements such as Pro-Carb™.

CapTri® C8 MCT should not completely replace all dietary fats, as this would result in a deficiency of other fatty acids—essential fatty acids

—that the human body needs from food sources. To avoid essential fatty acid deficiencies, a person should also include omega-3 fatty acids in their diets. Good sources of essential fatty acids include fish, Parrillo Fish Oil DHA 800 EPA 200™, and Parrillo Evening Primrose Oil 1000™.

We want everyone who uses our products, including CapTri® C8 MCT, to be on the proper diet. After the foundation is laid with the proper foods, supplements can be used to further increase nutrient levels beyond what can be obtained from foods alone.

References1. Nagao, K. and Yanagita, T. 2010. Medium-chain fatty acids: functional lipids for the prevention and treatment of the metabolic syndrome. Pharmacological Research 61:208-212.

2. St-Onge M.P., et al. 2008. Medium chain triglyceride oil consumption as part of a weight loss diet does not lead to an adverse metabolic profile when compared to olive oil. Journal of the American College of Nutrition 27:547-52.

supplementing with MCTs, nutrition helps prevent and even reverse metabolic syndrome – particularly a diet high in vegetables, whole grains, olive oil, and lean proteins. Other preventive measures include:

● Losing weight if you are overweight.● Avoiding simple carbs - foods

made with refined flour, sugars and hydrogenated saturated fats.

● Eating only lean protein, such as poultry and fish and low-fat dairy products, in moderation.

● Staying active. Regular workouts are essential in keeping blood sugar, insulin sensitivity and fat metabolism functioning at healthy levels.

Use CapTri® C8 MCT as a substitute for other oils in salad dressing – just add vinegar, herbs and spices.


PARRILLO CERTIFICATIONProgram for Trainers

October 13th - 14th

For more information call1-800-344-3404

or vist our website atwww.parrilloperformance.com

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Join the elite group of trainers who are making a living doing what

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Getting started stretching

Java before workouts

The vegetarian taliban live in Taos

Deadlift to build back mass

Don't mimic pros

Swim cardio

Amino acid clarification

BY IRON VIC STEELE

Hello,

I read about Parrillo fascia stretching and wanted to try it out. What would you recommend as a starting point? Is there a particular exercise and stretch that you would advise starting with? I would like to ‘test run’ fascia stretching on a couple of exercises and when I get the hang of it, expand the stretching to other exercises. I am in good shape, train at home and have the time and inclination to try this out. What’s my next move?

Ted, Toronto

Fascia stretching is not like other stretching. The idea is to stretch in such a way that the fascia, the tubing surrounding a muscle, is stretched and loosened. Over time and with repeated stretching, the tightness of the fascia is made more pliable. Tight fascia is like stiff canvas that compresses muscles whereas loosened fascia allows for far easier muscle expansion. Parrillo-style fascia stretching also makes the athlete more flexible and limber. Probably the best way to approach this ‘test run’ is to work backwards: let us select an easy-to-do fascia stretch and that will tell us the exercise. For the legs, one very easy fascia stretch is the “hurdler lay-back.” Kneel down and

Tight fascia is like stiff canvas that compresses muscles whereas loosened fascia allows for far easier muscle expansion.


sit on your haunches. Now lean back as far as possible. This stretches the quads; the more you lay back, the greater the quad stretch. Use the hurdler stretch between squats, leg presses, leg extensions or hack squats. On each stretch the procedure is to ease into the stretch and then take the stretch to the limit of your pain tolerance. Once you are at your limit, hold the deepest stretch possible for ten seconds. Shoot for 4-6 all out stretches for the first session. You will find that with each stretch you will be able to stretch deeper and further. The Parrillo procedure is to pump the muscle, stretch the muscle and then flex the targeted muscle as hard as possible. Flex to the point of cramping. The flexing pushes muscle into the newly stretched fascia. Give fascia stretching a 30-day test run and the results will make you want to use the procedure on all body parts.

Hello Vic,

What is difference between Parrillo Ultimate Amino Formula™ and Muscle

Amino Formula™? I suppose each has some sort of purpose. Don’t we get plenty of amino acids from meat and fish? Are there usage differences? I use Parrillo Optimized Whey™ protein powder with good results. I would think I am getting around 100 grams of protein daily. I weigh 150 and do a lot of running. Between logging 30 miles a week running and lifting, recovery is often a problem.

Stacy, Great Neck

Ultimate Amino Formula™ is a shotgun amino that contains seventeen of the twenty-two amino acids. This is a broad formulation designed to fill in the gaps that exist in every food diet. Ultimate Amino Formula™ belongs on the shelf of every bodybuilder and every hard training athlete. Usage is simple: 2-3 times a day take 2-3 capsules. A hard training athlete can have an overabundance of certain amino acids and be totally deficient in others. Ultimate Amino Formula™ is invaluable for those like yourself

Iron Vic Speaks!

that struggle with recovery. Muscle Amino Formula™ is completely different. This is a specific grouping of the three branched-chain amino acids: valine, leucine and isoleucine. What science and experience has shown is that intaking supplemental BCAAs makes ideal replenishment fuel for those that engage in hardcore Parrillo-style lifting or cardio. Truly hard training tears muscles down, BCAAa are the raw building blocks the body needs to rebuild muscle torn down in training. Elite pros will load up on BCAAs heading into the workout. The thinking being, I know I am going to shatter my body and deplete my amino stockpiles in the about-to-happen workout – so why not take a handful of Muscle Amino Formula™ capsules 20-minutes before the session starts? For people like yourself that have difficulty recovering session to session, 2-3 Muscle Amino Formula™ capsules heading into a lifting or running session, and 2-3 more Muscle Amino Formula™ capsules taken at the end of the session will accelerate the healing, recovery and growth process.

Vic Steel,

I drink coffee before a training session – is that a good or bad thing? It seems like science can’t make up its mind as to if coffee is good or bad. I drink quite a bit. I think it helps my workouts and suppresses my appetite. What is your take?

Renee, Franklin

A sizeable percentage of heavy duty trainers are also heavy-duty coffee drinkers. The caffeine jolt, the hot drink to kick off the workout, it makes coffee a call to action. Drink a stimulant to aide in getting psyched up; coffee time is time to get the adrenaline pumping, time to train! Coffee is an integral part of the pre-training ritual hardcore types use to psyche themselves up: a perfect psyche means a 2-5% increase in

John Parrillo's Performance Press

workout performance. Get your head screwed on straight and tear into a workout, a fierce mindset, aggressive and focused, is ideal for obtaining maximum workout results. For many of the hardcore, coffee is a part of that ritual. I myself drink it before every workout.

Mr. Steel,

You bodybuilder-types recommend waaaay too much protein! Humans can get by fine on 50 grams per day and there is no evidence that extra protein is needed or does anything. The body can only process 20 grams at a time before excreting the rest, so all your excess protein is going down the bathroom drain, literally. Stop being a protein pusher!

Dez, Taos

You sound like a member of the vegetarian Taliban. Do you drive a hybrid with a ‘meat is murder’ bumper sticker? You no doubt think the estrogenic horror food, soy, is incredible. Becoming an amorphous weakling is nothing to aspire to Dez, hot yoga and Pilates, soy and tofu will not build any kind of body that I would aspire to. Insofar as your protein aspersions: do you really think that a 300-pound pro football player and a 100-pound housewife would both be limited to 20-grams of protein assimilation? Your ridiculous generalizations reveal a lack of seriousness. You live in a world where no one questions the cliched platitudes you pass off as settled science. Go back to weakling-Ville and run for mayor. Spread your wisdom.

Hello!

Is it better to deadlift using the sumo technique or using the conventional technique? I have good lats and wide shoulders but lack erectors and traps. I have never really done any deadlifting to speak of - but everyone says deadlifting is the best single exercise

for building a big back. How many times week would you deadlift? Sets and reps? I got no problem adding some muscle mass. Should I sync up the deadlift with some high calorie eating and try and add new back mass? What do you think?

Barry, Frederick

I love the deadlift and think it is the King of all back exercises. Done right, the deadlift will pack your back with muscle from tailbone to hairline. You need to pull with perfect technique, if you pull deadlifts with sloppy technique, you will get injured. No jerking, hitching or bouncing. Do not let the shoulders get in front of the bar at any time on any rep. The sumo deadlift is done with a wide stance and places a premium on leg power. Maintain an upright torso and use nothing but leg power to break the barbell from the floor. Lower the

reps with control, don’t just drop your deadlifts, that is throwing away the muscle-building attributes of a controlled deadlift negative. The conventional deadlift is done with a narrow stance. Pull using as upright a torso as possible. Again, don’t drop the negative! No more than five reps per deadlift set and I would limit deadlifting to once a week. Leg work and deadlifts work a lot of the same muscles. Your idea of syncing up a deadlift specialization program with a Parrillo Mass-building cycle is highly recommended. I would suggest supplementing with CapTri® C8 MCT and 50-50 Plus. CapTri® C8 MCT provides clean, dense calories that cannot end up stored as body fat. 50-50 Plus™ is the ideal post-workout replenishment shake, the perfect supplement to take after an intense, result-producing, muscle-building deadlift session.

Drink a stimulant to aide in getting psyched up; coffee time is time to get the adrenaline pumping, time to train!

Product PricelistCapTri® Butter Flavor CapTri®Max Endurance Formula™Enhanced GH Formula™Advanced Lipotropic Formula™Joint Formula™Bio-C™Natural-E Plus™Liver Amino Formula™Mineral-Electrolyte Formula™Muscle Amino Formula™Ultimate Amino Formula™Essential Vitamin Formula™Creatine Monohydrate Formula™Calcium PyruvateEvening Primrose Oil 1000™Fish Oil DHA 800 EPA 200™Pro-Carb Powder™

Vanilla, Chocolate, and StrawberryHi-Protein Powder™

Vanilla, Chocolate, Peach, Strawberry, and BananaHi-Protein™ Single Serving Pouches

Vanilla and ChocolateAll-Protein Powder™

Milk FlavorOptimized Whey Protein™

Vanilla Malt, Chocolate Malt, and Strawberry MaltOptimized Whey™ Single Serving Pouches

Chocolate Malt and Vanilla Malt50/50 Plus Powder ™

Vanilla, Chocolate, Milk, and Orange CreamChocolate Fix Protein Powder

Chocolate Almond Coconut and Chocolate Cherry Cordial (NEW)

Parrillo Protein Bars™Vanilla Créme, Fudge Brownie,Strawberry Shortcake and Peanut Butter Delight.

Parrillo Energy Bars™French Vanilla, Peanut Butter Supreme, Chocolate Almond Coconut, Chocolate Cherry Cordial and Graham Cracker.

Parrillo Protein Chew Bars™Vanilla and Chocolate Graham Cracker

Parrillo High Protein High Fiber Soft Chew Bars™Chocolate, Pecan Praline, Toffee, and Peanut Butter

PB for MCTInstant Hi-Protein Low Carb Pudding™

Chocolate and VanillaHi-Protein Pancake & Muffin Mix™

Maple and BananaHi-Protein Cake & Cupcake Mix™

Chocolate, Vanilla, and Spice CakeProtein Frosting Mix™

Vanilla, Chocolate, Peanut Butter (Allergen-Free), and Cream CheeseProtein Ice Kreem™

Vanilla, Chocolate and PeachContest Cookie Mix™

Plain, Chocolate and Butter Flavored ShortbreadContest Brownie Mix™ (Chocolate)High Fiber Chocolate Syrup Mix™

Nutrition ProgramNutrition Manual, Food Composition Guide, 30 Diet Trac SheetsCapTri® Manual, CapTri® Cookbook, Supplement Guide, and 450g Deluxe Food ScaleTraining ManualProper Exercise Techniques, Special Fascial Stretching and High Intensity RoutinesBodyStat KitBodyStat Manual, 12 BodyStat Sheets, and Skinfold CalipersPerformance PackageNutrition Program with BodyStat KitTotal Performance PackageTraining Manual, Nutrition Program, & BodyStat Kit CapTri® CookbookStrict recipes using CapTri® to make your food taste greatJohn Parrillo’s Performance Press™12 Monthly informational-packed issues (US)

High Thermogenic Energy SourceHigh Thermogenic Energy SourceNutrients for Hard TrainingNutrients for Endocrine FunctionNutrients for Fat MetabolismNutrients for Healthy JointsVitamin-C with Bioflavonoids100% Natural Vitamin-EPower Packed Protein with Heme IronNutrients for Electrolyte BalanceNutrients for Muscle GrowthNutrients for Hard DietingNutrients for VitalityBoosts Muscular Energy StoresCalcium SupplementEssential Fatty AcidsEssential Fatty AcidsClean Carbohydrate Energy Source

Outstanding Functional Protein

Outstanding Functional Protein

High Efficiency Protein Dietary Supplement

High Biological Value Protein

High Biological Value Protein

Protein and Carbohydrates for Workout RecoveryProtein drink for chocolate lovers

Portable 60/40 Nutrition

High Powered Nutrition

Chews Like Taffy

Our Newest Bar! Soft and Chewy Texture

Protein Packed Peanut Flavored SpreadHigh in Protein, Low in Carbs

Great Taste, Guilt Free

Great for Strict Diets

Delicious with the Parrillo Cakes and CupcakesMake Protein Ice Kreem™ in your ice cream maker

Try this on Parrillo Ice Kreem™ or Brownies!

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Bonjour!

Hey – what is Parrillo’s position of pasta – as in, cooked spaghetti noodles. I saw a training video that was put out by a topflight IFBB Pro, a guy that’s placed as high as second at the Olympia. Anyway, the pro and his training partner are sitting in the Pro’s kitchen and the Pro serves his training partner a huge, steaming portion of just-cooked, plain spaghetti noodles and says, “Eat up! You’re going to need it in our about to happen training session.” I’m confused, isn’t pasta like the worst thing a bodybuilder can eat? I don’t get it.

Sonny, Philly

I know the video, the bodybuilder and the scene you are referring to. In his defense, I would say, it was in the off-season and the rationale is to eat a bunch of high glycemic index refined carbs and super-fill about-to-be depleted glycogen stores. This duo then weight train for two hours in a brutal lifting session and finished with 45-minutes of sweaty cardio. They likely burned off a good amount of the trash-food they consumed beforehand: not recommended for normal humans unless the goal is

to add massive amounts of body fat. Pasta spikes insulin through the roof and there can be no fat burning if insulin is flooding the system. The preferred approach would be to take 3-5 Parrillo Muscle Amino Formula™ capsules heading into the workout and down another 3-5 Muscle Amino™ capsules when you drink your 50-50 Plus™ post-workout replenishment shake. This two-supplement procedure provides muscles torn down in high intensity weight workouts with exactly the nutrients needed to heal, recover and grow.

Greetings from the Keys!

Is swimming good cardio? I swim every day and have my whole life. I know that in Parrillo-style cardio a lot of emphasis is placed on sweating and how sweating is a good indicator of the intensity needed to make cardio effective. There is no sweat in swimming. I am a strong swimmer and can really get my heart rate going. Still, I was curious if maybe swimming is inferior because there is no sweating.

Bob, Stone Crab City

While sweating is a good indicator of requisite effort needed to melt body fat, it is just an indicator. What sweating indicates is that your internal organs, heart, lungs, circulatory system, all are operating at an accelerated rate – which yours are when you swim and swim hard. I would have no problem labeling hard swimming as a legitimate high-intensity cardio format – for you and other good swimmers – I am a lame swimmer unable to turn swimming into a legitimate form of exercise. Sprint-swim for 30-45 minutes: pick a swim stroke, go as fast as possible until you tie up with lactic acid and you are forced to stop. Rest, back float, sprint again using different strokes, repeat for the length of the session. Swim cardio strikes me as ideal: the water keeps a body cool as it is maximally exerting. This cooling effect should enable the swimmer to go further, longer and harder. I am envious of your cardio mode and locale; hard to imagine a more picturesque setting to engage in some Parrillo-style hardcore cardio. You might not be able to sweat in the water, but you can still get a killer cardio session in.

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