A Monthly Magazine For All Bodybuilding, Fitness and ...€¦ · Kevin’s saga is bodybuilding...

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

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John Parrillo’sPERFORMANCE

PRESSPUBLISHER

John Parrillo

EDITOR AT LARGE

Marty Gallagher

ART DIRECTOR

Jim Reckley

CONTRIBUTINGWRITERS

Marty GallagherMaggie Greenwood-RobinsonRon HarrisSteve HamptonPavel TsatsoulineArt Roberson, PhD, MDCliff Sheats, MSTodd Swinney

CONTRIBUTINGPHOTOGRAPHERS

Steve HamptonMike NevauxRicki MarconiInge MontesJohn ParrilloJames ReckleyTodd SwinneySteve Wennerstrom

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

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Features

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Josh Beach‘99 NPC Jr. National Heavyweight Champion.by Todd Swinney

Beyond Crunches: Hard Science, Hard AbsClassic Crunch v.s. the Ab Pavelizer-No Contest!by Pavel Tsatsouline

Sugar and Fat SubstitutesNutritional Blessing or Deadly Curse?by Cliff Sheats, M.S., Clinical Nutritionist

Lisa Marie Goes Pro!Parrillo Cover Girl Busts Out!

Rest to GrowRecovery Is the Key To Growth.by John Parrillo

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John Parrillo’s

PERFORMANCE PRESS

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Columns

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Cover Model Finalist: Anita Montes“Parrillo Changed My Life!”1212121212

88888Leucine: A Supplement That Aids RecoveryAnabolic Fire Power for Muscular Development.by John Parrillo

1212121212NPC Bodybuilding & Fitness Championships,Santa Monica, CA1414141414NPC USA Teen, Collegiate & MastersChampionships2727272727

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2222222222Channeling Anger For Super StrengthProductive Anger Management.

by Ron Harris

2424242424High School Athletes: The KISS PrincipleAddressing Training Basics.by Steve Hampton

September ‘99 Press,Lorelie Carvey Picturesby Michael Meken

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

Par

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Josh Beach: 1999 NPC JuniorNational Heavyweight Champion

I would like to take a brief hiatus fromour ongoing nutrition series in order tointroduce you to an athlete who trainsunder my supervision using Parrillobodybuilding tactics and strategies: hisname is Josh Beach and his story is in-spirational. Josh’s experience showsthat even a genetically gifted athlete (likehimself) must work hard and smart andlong. Josh won the second most presti-gious amateur bodybuilding contest inthe country this past June: the NPC Jun-ior Nationals, the traditional arena forthe best young bodybuilders in the na-tion to debut. Young Josh Beach is amere twenty-one years old and hailsfrom the Baltimore area. He tore throughthe competition to win the hotly con-tested heavy weight division at the NPCJr. Nationals weighing 225 ripped-and-sliced pounds of solid muscle. TheBeach Boy blasted his way to the titlecombining superb symmetry, great sizeand lean condition - which is, was, andalways shall be the magic combinationfor bodybuilding success. A lot ofknowledgeable bodybuilding followersfeel that young Josh, if he keeps his eyeson the prize, can become the next Mary-land Muscle Machine, following in thegiant footsteps of IFBB dominatorKevin Levrone, the greatest body-builder Maryland has ever produced. Potential, great genetics and two dol-lars will get you a cup of Starbucks®

coffee and twenty-five cents in change.The point being that without gut-bust-ing hard work in the gym and perfecteating outside it, genetics won’t get youpast second base in big-league body-building. Over the last 20 years in thisbusiness I’ve seen a lot of good ath-letes come and go. I’ve seen athleteswith tremendous potential never makeit because they lacked the discipline andwork ethic necessary to really excel intop bodybuilding competition. Con-

versely, I’ve witnessed athletes with av-erage genetics and limited potentialmake it big due to their strong work ethic.Don’t underestimate burning desire, itcan accomplish miracles. Just this weekBig Joe Sauter, all 325-pounds of him,came walking into my office to say hello.Joe is the 1998 world powerlifting cham-pion. He is the current AAU nationalpowerlifting champion in both the equip-ment and non-equipment division. Thisman, a lifetime drug-free lifter, squats 850,deep and low. He has followed Parrillo-style bodybuilding nutritional tactics forfive years and he looks great as a result. When I first started working with Joeback in 1995, he was a mere shadow ofthe man he is today, tipping the beam ata mere 185-pounds. Joe possessed astrong work ethic and a burning desireto be bigger and stronger. His body-building potential was average at bestbut was this man dedicated! He listenedhard, learned well and he never forgotthe basic nutritional structures that helearned working with me back at Maxi-mum Fitness. Joe is a prime example ofhow in athletics a strong work ethic canovercome genetic shortcomings. At theother end of the spectrum I have metsome athletes so genetically gifted thattheir physiques scream with potential,yet they never amounted to a hill ofguacamole. A very rare few combine botha strong work ethic with God-given ge-netic advantage and when this magicmelding occurs physique superstars areborn. In November of 1990 I was first intro-duced to Kevin Levrone at PowerhouseGym in Linthicum, Maryland. Kevin atthe time was the NPC Maryland Statechampion and though he was tiny byhis current standards, I could see he wassomething special. After meeting KevinI went home and called my friend KyleNorris in Knoxville, Tennessee. Kyle, a

1999 NPC Jr. Nationals cham-pion Josh Beach’s hard work,determination, and adherenceto the Parrillo Nutrition andTraining principles provideshim with the road map to body-building success!

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

Josh Beach: ‘99 NPC Junior National Heavyweight Champion

Parrillo disciple, was the 1989 NPC Jr.National Heavyweight Champion andKyle had his sights set on some na-tional competitions in 1991. I knew hewould be facing the hungry, young andgifted Levrone and I told Kyle that hebetter watch himself at the ’91 nationalshows if Kevin’s name was on the con-testant list. I knew as surely as the sunrises in the east that this guy from Mary-land would really do some damage. Andhe went and did just that. The rest ofKevin’s saga is bodybuilding history. In 1995, at the NPC Maryland StateBodybuilding championships, a teen-age bodybuilder caught my coaches’eye. This young man, a kid really, pos-sessed perfect physical symmetry: nice

long, full, muscle bellies with small joints,wide shoulders and a wasp-like waist. Itwas easy for the trained eye to recog-nize Mother Nature had blessed thisyoung man with fabulous structuralgifts. He walked away with all themarbles that night, winning the Mary-land State Teenage bodybuilding cham-pionship. I saw him again in the springof 1996 when I was judging the NPC D.C.Grand Prix. This time he was slightly big-ger and this amplified his tremendouspotential even more. To my way of think-ing he still needed some polish and fin-ishing touches. He won the Teenage andthe overall title in the Men’s novice divi-sion that night. After this particular con-test I approached him and told him ex-

actly what I thought of his physiqueand his potential. He listened intently. Josh Beach was making a mark in body-building in the Mid-Atlantic area and Ifelt he was on his way to bigger andbetter things. We hit it off that nightand a week later he came to my officeand after talking a bit we agreed to worktogether, setting our sights on a toughopen competition less than 6 weeksaway: the Kevin Levrone Classic. Thisturned out to be one of the local tough-est competitions I’ve ever witnessedand I wasn’t alone in that assessment.NPC Zone Chairman Gary Udit and Iwere sharing the head judging respon-sibilities and we were both just over-whelmed by the quality of the athletes.

Could JoshBeach be thenext “Mary-land MuscleMachine

Fascial stretching isjust one of the essen-tial details a nationalcompetitor must payattention to to taketheir physique to thepro level.

Josh’s genetics com-bined with his workethic make his suc-cess limitless.

Photo’s by Todd Swinney


I assisted Josh in preparing for thisintroduction to open level competi-tion and in six weeks time Josh gainedfive pounds of muscle and droppedsix pounds of fat. Never before hadhe paid such careful attention to nu-trition and it made a huge and imme-diate difference. This was a wake upcall as Josh, the teenage dominator,took 6th place. Although an admirable placing bya teenager in tough open competi-tion, it showed Josh he still had away to go and how important con-sistency, supervision and guidancewould be to his career. It became clearto him that he could no longer relyon good genetics, hard training andaverage diet. To be successful at thenext higher level, Josh would haveto focus on every aspect of training,nutrition, recuperation and supple-mentation. Josh did what was re-quired and for the next two years fol-lowed the prescribed regimen. In1998 Josh weighed a ripped andshredded 198 pounds with 3.5%body fat and won the light-heavyweight and overall title at the 1998NPC Maryland State BodybuildingChampionships. It was a convincingwin. Oddly, after the Maryland Statewin, I hardly saw Josh and rarelyheard from him. Josh drops his headwhen he talks about that period oftime. He had succumbed to peer-pres-sure and began listening to the localgym gurus. He totally changed hisnutrition and training program. I’mfrom Alabama and sometimes hillbillylogic is better than that offered at thiscountry’s institutes of higher learning.Back home we say, “If it ain’t broke,don’t fix it!” Never was a statementtruer than in this instance. Josh madehis debut on the national stage at the1998 NPC Nationals in Atlanta andcame in so flat and depleted that hedid not make the top 15! Josh realizedthat he needed to return to the old meth-ods of nutrition and training that Ipreached. Six weeks after the Nation-als Josh contacted me and we beganin earnest, preparing for all-out body-building battle. This time the musclewar would be waged in San Antonio,

Texas, site of the 1999 NPC Jr. Na-tionals. We cranked Josh’s calories up tonear 4,000 as we began the six-monthpreparative process. Slowly and me-thodically we further increased hiscalories and altered his training andcardio, depending on how he lookedand what his body dictated. Everytwo weeks Josh came to my officefor a check-up. About mid-waythrough our preparation, Josh’s calo-ries hit an all time high, over 6,000per day. His lean mass soared andfrankly I was concerned that hemight exceed the 225-pound weightclass limit! Josh supplementedheavily and says he could not havemade it without Captri®, French Va-nilla Energy Bars™ and the Choco-late Malt Optimized Whey™. Parrilloproducts work and are used by topbodybuilders like Josh because oftheir effectiveness. During this sameperiod of time, Tom Akins, Josh’straining partner and manager, was in-troduced to me and I introduced himto the Parrillo approach of nutritionand training. Tom weighed 165-pounds and though a novice to theiron game made some incrediblephysical progress. His calories even-tually exceeded Josh’s intake as hepacked on 23-pounds of muscle dur-ing this same period of time. All the hard work was justifiablyrewarded when on the night of June

19th, 1999 Josh Beach was named theNPC Jr. National Heavyweight Cham-pion. Eleven months earlier, in July of1998, Josh weighed 198-pounds at theMaryland State championships. Hehad grown from a 198-pound statechampion into a 225-pound Jr. Na-tional champion all in a year and if youwere to ask Josh, I’m sure he’d tellyou that nothing takes the place ofgood common sense in nutrition, train-ing and supplementation. He wouldalso relate that there is no substitutefor hard work and total commitmentto your goal. Throw in some great ge-netics and patience and you mighthave the recipe for the next greatMaryland bodybuilder. We will keepyou posted!

Josh Beach: ‘99 NPC Junior National Heavyweight Champion

Josh has perfect physicalsymmetry, long full musclebellies with small joints,wide shoulders and a wasp-like waist.


by Marty Gallagher

Lisa Marie Varon:Parrillo’s Newest Pro

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Lisa Marie Varon, fresh off her victory at the Debbie Kruck Classic, took a strong second placein the tall class of the Team Universe tryouts to win her pro card in only her second NPC show. “Iam so thrilled and elated; my goal was to win a pro card, become an professional, and that I wasable to actualize that dream was a dream come true.” Lisa Marie had less than one month to preparebetween the Debbie Kruck Classis and the Team Universe. “The Kruck Classic was on July 10th andthe NPC Team Universe was August 5th. I really debated as to whether or not I should even enter. Iknew that I needed to improve in order to compete at this level and with less than a month to prepareI had doubts. I really upped the intensity in every aspect of my training, eating and supplementing.I weighed 142 at the Kruck Classic and 136 at the Team Universe. I was leaner and tighter. I wasready.” The show was held over a two-day period at the Tribecca auditorium in the heart of NewYork. “Friday night was the one-piece bathing suit round – which is my weakest of the threerounds. My legs were shaking I was so nervous.” That evening was spent in the restlessconfines of her hotel room. She felt that Saturday would be her day. The remaining tworounds were the performance round and the two-piece swimsuit round. “I had gottenover the initial jitters and knew that my strongest rounds were yet to come.” At the last minute, it was decided to have the performance round first, “We use oilbefore we come out for the two-piece bathing suit round and it was rightly felt thatslipping could be a problem and the easy solution was to perform our routinesfirst.” Lisa Marie tore the house down as most knowledgeable observers felt thathers was the single best routine of the entire contest. “I felt I nailed my fitnessroutine and the other competitors were extremely complimentary. I think my music,custom designed by SOBE Fit, caught everyone’s attention.” Lisa felt good abouther two-piece swimsuit round. “One-piece swimsuuit throws the emphasis on shoul-ders and legs; two-piece shows more body and highlights the abdominal region: thisbetter suits my physique.” Only the top five in each of the three height classes, short,medium and tall, were allowed to perform at the evening show. “When I found out thatI was one of the five finalist, I was ecstatic. All the hard work invested in this show wasrewarded the moment I heard my name called as a finalist.” And that thrill paled com-pared to what she experienced that evening at the conclusion of her routine. The response was riotous as Lisa Marie blasted the normally blasé New York crowdclean out of their seats. Lisa Marie Varon out-Xenaed Xena. With her perfect costume,acrobatic routine, 110-decibel music, and undeniable stage charisma, Lisa metamorphedinto the Warrior Princess and the auditorium fell enchanted under her spell. “The responseto my routine was incredible. It is so gratifying to have all your hard work appreciated. In thetwo-piece round I felt confident and on top of my game. When it was announced I had comein second place I got emotional and cried with joy! Afterwards (NPC chairman) Jim Manion cameup and said ‘Wow! Winning your pro card in only your second NPC show! Congratulations!’That was a great moment.” Lisa Marie wants to thank John and Dominique Parrillo for their support, guidance andassistance: “The Parrillo’s are incredible people and I value their friendship more thanwords can describe. John Parrillo’s approach to diet and training gets results and I amliving proof. I use all of the Parrillo supplements and I consumed two bottles of CapTribetween the two shows and think that the energy provided allowed me to lose bodyfatand maintain the energy needed to train as hard as was necessary.” So what is next forLisa Marie Varon? “I don’t know. The past two months have been a blur, so Isuppose I’ll lie back a bit and explore some new competitive horizons. I am not surewhere or when I’ll compete again. In the meantime, I would love to make someguest appearances at shows around the country.” Anyone interested in havingXena make a dynamic appearance at a local show can contact her with a call toParrillo headquarters.

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A Parrillo Supplement That Aids Recovery

When you’re training hard to buildmuscle and burn fat you can easily slipinto a “catabolic” state, meaning yourbody starts feeding on its own musclefor fuel. (1,2) A group of nutrients calledthe branched-chain amino acids(BCAAs) can stop this detrimental pro-cess in its tracks. (3,4) BCAAs havelong been a popular bodybuilding andfitness supplement but they are in the

news again thanks to somenewly discovered merits. It’sworth revisiting the subjectof BCAAs to learn aboutsome of the amazing featsthey perform. The BCAAsare l-leucine, l-isoleucine,and l-valine and they makeup about one-third of yourmuscle protein. All three ofthese nutrients are involveddirectly in the building ofmuscle and deficiencies canlead to muscle loss. Following a high-protein meal BCAAs are rapidly ab-sorbed and processed by the liver and

released into the bloodstream. Fromthere they are ‘taken up’ by the

muscles to be metabolized - un-like other amino acids which

are metabolized in theliver. BCAAs work to-gether with insulin to

transport other aminoacids into the muscles to

be used in growth and re-pair. BCAAs, therefore,

should be taken withmeals. Among the BCAA trio,

leucine has sparked enormousinterest among sports science re-

searchers - for three significantreasons. (5) Leucine:

• Has a higher oxidation rate thanthat of isoleucine or valine. Thispoint deserves some elaboration.During high-intensity aerobic exer-cise lasting 60 to 90 minutes orlonger, leucine is rapidly used upand depleted. The by-products ofits breakdown are used tomanufactur another amino acidcalled alanine, which the liver con-verts to glucose. Eventually, thatglucose finds its way to the work-ing muscles where it is used for en-ergy. The harder you work out, themore leucine your body will use up.Following aerobic exercise, plasmaleucine levels drop 11 to 33 percentand following strength training ex-

ercise, 30 percent.

Leucine: An Amazing Branched-Chain Amino Acid

Research indicates thatconsuming BCAA’s beforeor during training may de-crease the rate of proteindegredation in the muscle.


Leucine: An Amazing Branched-Chain Amino Acid

• Induces the loss of body fat.Supplementation with BCAAs inwhich a majority of the formula-tion is leucine has been shown inresearch to trigger significant andpreferential losses of visceralbody fat. Located in the deeper lay-ers of the body under the subcu-taneous fat, visceral fat is oftenthe hardest fat to lose and doesn’trespond well to dieting, particu-larly in women. This finding is sig-nificant because it indicates thatleucine may be an effective natu-ral supplement for fat loss as longas you select the correct formula-tion. The Parrillo Muscle AminoFormula™ contains 400 milligramsof l-leucine, 160 milligrams of l-iso-leucine, and 160 milligrams of l-va-line - the optimum balance for fat-loss needs.

• Stimulates protein synthesis inmuscle. Leucine works togetherwith the other branched chainamino acids to rebuild vital muscle

tissue. The more muscle you have,the more efficiently your bodyburns fat. Further, research indi-cates that consuming BCAAs be-fore or during endurance trainingmay decrease, even prevent, therate of protein degradation in themuscle and improve both mentaland physical performance. It mayalso spare muscle glycogen storesso that you can train longer andharder, aerobically.

Supplementing with Leucine andBCAAs

As noted above, leucine can be de-pleted by intense aerobic exercise. Thus,it is important to keep your system wellstocked with this amino acid, particu-larly during periods of hard training. Inone study, during five weeks of speedand strength training, leucine supple-mentation of 50 milligrams per kilogramof bodyweight a day, along with a high

daily protein intake, prevented a de-crease in leucine in power-trained ath-letes. (5) On the Parrillo Nutrition Program, weadvise taking two or more capsulesof our Muscle Amino Formula™ witheach meal. If you eat five meals perday and take two capsules, you wouldconsume 4000 milligrams, or 4 grams,of leucine daily – which is exactly theamount we suggest for a 200-poundbodybuilder. In all of our supple-ments, our suggested usages arebased on scientific research. Re-search also specifies that leucinesupplementation should be in con-junction with a high-protein eatingplan. The leucine content of proteinfoods is thought to vary between fiveand ten percent. Each day, you shouldeat 1.25 to 1.5 grams of protein perpound of body weight. At least onegram of protein per pound of yourbody weight should come from com-plete protein sources such as leanwhite meat poultry, fish, egg whites,or protein powder. The remainingshould come from starchy and fibrouscarbohydrates, which also containprotein. When you supplement with leucine,do so with a carbohydrate as thisspeeds uptake. We suggest taking ourBCAA supplement with one of ourcarbohydrate drinks, such as ProCarb™ or 50/50 Plus™.

References1. Friedman, J.E., and P.W.R. Lemon.1989. Effect of chronic endurance exer-cise on retention of dietary protein. In-ternational Journal of Sports Medicine10: 1188, ff.2. Hickson, J.F., and I. Wolinsky. (eds.)1989. Human protein intake and metabo-lism in exercise. Nutrition in Exerciseand Sport. CRC Press, pp. 5-36.3. Guyton, A.C. 1991. Textbook of Medi-cal Physiology. W.B. Saunders.4. Zubay, G. 1983. Biochemistry.Addison-Wesley.5. Mero, A. 1999. Leucine supplemen-tation and intensive training. SportsMedicine 27: 347-358.

Parrillo Muscle AminoFormula™ provides 400mg. of leucine for mind-blowing muscular gains.

We suggest taking ourBCAA supplement withone of our carbohydratedrinks such as Pro Carb™

or 50/50 Plus™.


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Beyond Crunches:Hard Science, Hard AbsClassic Crunch V.S. the Ab Pavelizer

The Wall Street Journal has called thenineties “the decade of the abs.”Crunches rival baseball as the nationalpastime. AbRollers are selling like hotdogs, yet an average American gut stilllooks more like an air bag than a six-pack. I’ll fix that.

It is universally accepted that the per-fect ab exercise does the following:

• Maximizes isolation of theabdominal muscles;

• Reduces lower back stress by mini-mizing the involvement of the hipflexors(the pass group);

• Fool-proofs itself by the nature ofits performance.

Before accepting the solution, you mustfirst understand the problem. The abdominals (rectus abdominis)connect your pubic bone to your breast-bone. When this muscle contracts, it pullsyour pelvis and rib cage together, round-ing your back in the process, as in a crunch.This is called “forward spinal flexion”.

Psoas major originateson the vertebrae of thelower back, and insertsinto the top of the thigh-bone. When the psoasmajor contracts, this“hip flexion” pulls thebody into a jackknifeposition - sit-ups are anexample. When you doa sit-up, you literally pullyourself up by your lum-bar spine, or lower back,which can lead to backproblems or aggravateexisting ones. A common so-called“solution” is to avoidhip flexion, or sit-ups,and do only spinal flex-ion, or crunches. A num-ber of gizmos have beendesigned to capitalize onthe public obsessionwith crunches. All ofthem were supposed tomake crunches stricter.

The Ab Isolator immobilized the hip joint;the AbFlex increased the recruitment ofthe abdominals during the crunch by pro-viding direct pressure on the muscles’;the AbRoller and the AbWorks trackedthe crunch mechanically. There are two problems with these prod-ucts. First, they are gimmicks. Accordingto John Jakicic, Ph.D., an exercise physi-ologist and assistant professor at the Uni-versity of Pittsburgh School of Medicine,these devices “offer no physiological ad-vantage over doing crunches with goodform.” The second problem is the crunch it-self. Contrary to popular opinion, thecrunch does NOT isolate the abs. Thisapplies to any crunch-based device aswell. Because of this, it is thought that thecrunch does not involve the psoas groupand stress the lower back. Wrong! Well-known physical therapistsKendall, Kendall and Wadsworth deter-mined that it is impossible to completelyeliminate the hip flexor recruitment dur-ing a crunch. One of the fundamental lawsof physiology, the Davis Law, dictatesthat the contraction of a muscle, theabdominals in this case, will set off a con-traction of the adjacent muscles, or thehip flexors. To test the Davis Law, make afist and flex your wrist very hard. Yourbiceps will tense up, although there is nomovement in the elbow joint! Accordingto John Scaringe, D.C., the president ofthe American Chiropractic Board ofSports Physicians, a person with weakabdominals relies on his stronger hip flex-ors even during crunches. The traineecannot get his torso off the floor by round-ing his back with his abs, so he yanks onhis spine with his hip flexors to gain mo-mentum! It does not take an Einstein tofigure out that such training is worthlessfor the abs and dangerous to the spine.

(Above)Forward Spinal Flexion, acause of back pain in the crunch.(Below)Pulling yourself up by yourlumbar spine which can hurt your back.


The problem of hip flexor involvementwas radically solved by ProfessorVladimir Janda, MD, from Czechoslova-kia, the consultant on rehabilitation forthe World Health Organization and theworld’s leading expert on back problems,muscle function analysis, and evalua-tion. Professor Janda relaxed the psoasgroup using the neurological phenom-enon for reciprocal inhibition. When amuscle contracts, its antagonist, or theopposite number, relaxes. It is all aboutefficiency. The alternative would be simi-lar to stepping on the gas and the brakesimultaneously. Dr. Janda had his patientassume the standard bent knee sit-up/crunch position and then placed hishands under his patient’s calves. Thepatient attempted to sit-up while steadilypushing against the doctor’s hands. Thisactivated the knee flexor and hip exten-

sor muscles (the ham-strings and glutes). Re-ciprocal inhibition tookplace and the hip flexorsrelaxed.

Result: back stresseliminated and theabdominals were

isolated. Until now, the Janda sit-up could not be per-formed without a train-ing partner. ProfessorJanda recommendedpressing into the wallwith the toes and simul-taneously down into thefloor - but this does notwork. It is too temptingto leg press the wall in-stead of pushing down.This is exactly what atrainee will do when hegets tired. Then the con-traction of the quads en-gages the hip flexors nextdoor, thanks to Davis’Law. Pushing into thefloor with one’s heels orfeet, as in the crunch,with active proposition-ing, has been proposedby chiropractors JerryHyman and CraigLiebenson. This is also

ineffective because of poor leverage. Themuscular tension and training effect isminimal. Enter the Ab Pavelizer. This new prod-uct allows the performance of the Jandasit-up without a training partner. In fact, itis more comfortable because the traineeregulates the pressure, rather than thetraining partner. This portable device fits under a doorand provides comfortable padded stirrupsfor the back of the legs to push againstwhile doing the Janda sit-ups. It comeswith a bungee cord with handles to assistindividuals who are unable to perform theexercise on their own. The bungee cord, rather than a station-ary handle, is used to limit cheating. Theamount of stretch tells the trainee howmuch help he or she is getting. Don’t scoff!

This new exercise is surprisingly chal-lenging, even to well-trained athletes. According to Joseph Horrigan, D.C. ofthe Soft Tissue Center in Los Angeles,two or three Janda sit-ups are consideredto be “good”. The high level of difficulty and ab isola-tion especially stands out when you do aset of Janda sit-ups to failure. After tryingJanda sit-ups, immediately hook your feetunder a couch and do a standard sit-up.You will probably find that you can domany-and easily. Doing Ab Pavelizer sit-ups back to backwith crunches-with or without any crunchgizmo-is also a revelation. The tensionyou feel in the abs is clearly superior withthe new machine. The crunch belongs on the pile of his-tory next to communism! The movementis just too subtle to generate high tensionin the target muscles. To do an Ab Pavelizer sit-up, lie on thefloor with your knees bent and place yourcalves in the stirrups. Your feet shouldtouch the floor and your knees should beflexed, but no more than 90 degrees. Fold your hands on your chest, with anextra weight if possible. If you cannot getup on your own, hold on to the bungeecord handles for an extra boost. Inhale, then slowly sit up while apply-ing steady pressure against the calf stir-rups. Stop when the tension on the abs isabout to drop off, approximately half waythrough the sit-up. To maintain tension in the targetmuscles, do not exhale until you reachthe top.

WARNING! Increased intralung pressure during theValsalva maneuver dramatically increasesmuscular tension-and the training effect-via the pneumomuscular reflex. However,many physicians believe that holdingyour breath during exercise could be haz-ardous to your health. If you have a heartproblem, high blood pressure, or otherhealth concerns, consult your physicianbefore attempting the breathing patternsdescribed in this article. Relax for a second, inhale again, andlower yourself all the way to the floor,pushing against the stirrups with yourcalves all the time. At no point of the exer-cise should your feet come up. Relax for asecond on the floor and repeat.

The Ab Pavelizer allows the per-formance of a Janda sit-up (amuch more safe and effective ab-dominal exercise) without a train-ing partner.

Beyond Crunches: Hard Science, Hard Abs


by Steve Hampton

The Transformation ofAnita Montes

There are many defining moments inour lives, small moments in time whenwe make monumental decisions andshow what we are made of. Often, a cata-lyst spurs us in a particular directionwhen we hit these critical crossroads.The course of action we choose poten-tially redefines us. For Anita Montesthere came such a defining moment andshe underwent an awakening. The root-core of her problem was low-self esteem.Though that sounds trite and oh so po-litically correct, factually it was her prob-lem. How else do you describe the men-tal outlook of an individual continuallycut-down, slighted and dised by some-

one in a position of authority living un-der the same roof. She discovered thatshe was a better person than she wasbeing led to believe and she became Ms.Montes as a net result. At that momentof bravery she became coincidentallyinvolved in physical fitness. She dis-covered the power of Parrillo Perfor-mance. And not just the products them-selves but also the Parrillo theories ontraining and eating. As she grew strong in her body Anitaunderwent a simultaneous personalitytransformation. She strengthened hercharacter and her outlook in much thesame way as she strengthened her body.Iron pumping beget iron will which inturn improved her resolve that stimu-lated her training - and so on, roundand round it went, until low and beholdAnita Montes was transformed. Herstory is fairly common. A good look-ing, educated (she holds a degree inmolecular biology and secondary edu-cation) young woman is told repeatedlythat all her efforts are lacking and notup to the high standards of the personin the power-position. Which works aslong as the victim buys into the needto measure up and please. Reality wasnot what Anita was led to believe butin order to please, she tried fad dieting.It left her tired, listless and worn down– all of which was compounded bystress. “I went from a healthy 125-pounds to a very pale, sickly looking103-pounds.” Depression descendedand the active, energetic, vibrant per-son became depressed and stressed.“Things looked pretty bad for me for awhile.” Says Ms. Montes recountingthe situation at its worst. Then came the change. A close friend,Kelly Mattingly, proposed somethingwild and off-the-wall: “For our New

Year’s resolution,” Kelly said, “Let’s joina gym!” The dynamic duo ended up atGold’s Gym in Glen Burnie, Maryland.Neither Anita nor Kelly realized whatthey were in for. Luckily for them, Gold’sGym is the workshop of physique sculp-tor and Parrillo Performance Press col-umnist, Todd Swinney. But that meet-ing would come later. Their daily work-outs took place at 4:30 everyday. Theynever missed a day. “We started outwith just plain cardio and no weights.”Says Anita “That allowed us to easeinto the exercise world.” Their progresswas nothing short of spectacular. “Inoticed huge results almost from the

“Parrillo Changed My Life”

A young, intelligentwoman empowered byParrillo principles.

The “Pride” of a changedphysique.

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first day!” Anita said. “I looked tighterand firmer and my old self began tomake a come back.” What she was ex-periencing was more than just a physi-cal transformation she also was under-going a psychological transformation.Having a good physique is funny thatway. The mind and self-image improveas well as the body. The Gen X’ers callit having high self-esteem, the old tim-ers call it good old fashion confidenceand optimism. Whatever you call it, se-rious weight training can make it oc-cur. As Anita’s mind and body beganto improve, she became hungry andwanted more. “I decided I wanted todo this training and nutrition thingright!” Said a determined Anita. “Iwanted to try my hand at bodybuild-ing.” Who better to help then nutri-tion guru Todd Swinney, who hunghis muscle shingle in the same gymwhere the girls trained at. Todd wasthe right guy at the right time and ifAnita thought things had movedquickly to this point, she was in forquite a surprise. Todd started her offon his famous “Guidelines for Me-tabolism Building” program and likemost who are introduced to Parrillo-style nutrition she was taken abackby the amount of food Todd re-quested she consume: “I thought Iwas going to diet and this madmanwas telling me to eat more!” It is al-ways difficult to tell someone they aregoing to actually lose fat by eatingmore and Anita was no exception: “I

was reluctant at first, but Todd as-sured me it would work”. The mostdifficult part would be getting in thefive meals a day and still maintainingher normal life. “Being a schoolteacher, it would be hard for me to getmy mid-morning meal and my early af-ternoon meal due to being in theclassroom.” About this time she be-came acquainted with the workingperson’s best friend: Parril loPerformance’s sport bars and protein

The Transformation of Anita Montes

and carb powders. “Todd suggested that I add a ParrilloEnergy Bar™ into my diet when I couldnot get in a full meal” Says Anita. Par-rillo Bars are always an intricate part ofany Todd Swinney diet program as he,like so many others, realize that the port-ability, potency and nutritional valueof these delicious bars make them theperfect way to ingest some quality nu-trients in a pinch. “I tried the Choco-late Raspberry Energy Bars first andthey were great. Since then I’veswitched to Fudge Brownie Proteinbars.” John Parrillo performed a semi-nar on training and nutrition at her gymshortly after she began serious body-building and that afternoon had a bigimpact on her. Hearing the master speakmotivated her in the extreme. She wasso enthused that she bought a ton ofproduct and got down to serious lift-ing and eating. “I bought the Choco-late, Vanilla and Strawberry OptimizedWhey and I became hooked instantly. Ican not live without my StrawberryOptimized Whey! The taste is incred-ible. Two scoops provides 33-grams ofprotein and no fat or sugars and that isunbelievable!” What kind of resultshas she had? “When I started my diet,I was 25% bodyfat. In four weeks Idropped down to 20%, a 5% loss of fatin only 28 days! Parrillo products andphilosophies have revolutionized mylife!” That’s a pretty strong unsolicitedstatement but such a powerful expres-sion of allegiance is near commonplaceamong Parrillo devotees.

October 23 Midwest States Tested BB Championships, Dater Jr. High

Cincinnati, OH.

October 14-16 Parrillo Performance @ Club Industry

Chicago, IL.

October 15-16 Nationals Bodybuilding and Fitness

Orlando, FL.

“Parrillo products and phi-losophies have changed mylife”

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Overall Fitness Under 5’2”

AdelinaFriedmansky

OVERALL

OVERALL

Fitness Over 5’2”Under 5’4½”

JenniferHendershott

FitnessOver 5’4½”Charlene

Rink

LightweightWomen

Tonia Villalobos

MiddleweightWomen

Dawn Riehl

HeavyweightOverall-WomenTh-resa Bostick

1999 NPC USA BODYBUILDING & FITNESS1999 NPC USA BODYBUILDING & FITNESS


OVERALL

BantamweightShavis Higa

LightweightNoel Thompson

MiddleweightEric Otero

Light-HeavyweightRodney St. Cloud

HeavyweightGarrett Downing

Super-HeavyweightOverall

Melvin Anthony

CHAMPIONSHIPS, SANTA MONICA, CA CHAMPIONSHIPS, SANTA MONICA, CA Photo’s by Steve Wennerstrom

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by John Parrillo

Rest to GrowRecovery Is the Key To Growth

Rest and recuperation are critical elements if yourdesire is to be successful in bodybuilding. Every-one needs rest but athletes, bodybuilders andpeople who have occupations that involve hardphysical work need more rest than sedentarypeople. There are different categories of rest. Onequantifiable type is the rest interval between sets.How much time do you allow before commencingthe next set? A second type of rest is the restinterval between training sessions? How long be-fore you train the same muscle again? Then thereis sleep: how long do you sleep each night andare you getting enough quality sleep? Use different rest intervals between sets to elicitdifferent muscular effects. The length you choosewill trigger a different physiological effect. If youwant to get cut-up and leanyou would naturally andcorrectly gravitate towardsa focused and fast-type ofworkout style. If your goalis to increase your musclemass you will need to in-crease your strength. In-creased strength occurswhen additional poundage ishandled or more reps are per-formed. In order to handle

heavier weight or perform more reps per set youneed to be totally recovered from the previousset. Allow plenty of time between sets when youare tackling the big weights. Heavy, compoundexercise movements, those which involve themovement of two or more joints to push theweight to completion: i.e. squats, bench presses,rows, cleans, overhead presses, deadlifts, etc.,will require more recovery time between sets thanisolation exercises like curls or deltoid raises.Again, this is common sense stuff but basic con-cepts need to be repeated periodically. Weight training is incredibly intense exerciseand within seconds of the commencement of aheavy set, energy reserves are depleted andwaste products begin to accumulate(1-4). Cre-atine phosphate serves as an energy donor andhelps to maintain the supply of ATP, the mol-ecule used by muscles to power contractions.ATP is rapidly depleted and strength fades asa heavy set proceeds, muscular contractionssoon stop altogether. During the rest intervalbetween sets ATP and creatine phosphatestores are repleted. Supplementation with Cre-atine Monohydrate can help the entire deple-tion-regeneration process as it increases intra-cellular Creatine pools(5-6). Supplement withour Creatine Monohydrate Formula™ and youwill get a better training effect. What is the amount of time to rest betweentraining sessions? Some people do best by train-ing each muscle group once a week, but training

Creatine Mono-hydrate providesinstant energy byacting as an energydonor in theregeneration of ATP.

Rest to Grow

it very hard. Others get better results by traininga particular muscle two or in some instances eventhree times a week. One key factor is your strengthlevel. As you get stronger and lift heavier weightsit takes longer to recover. Many experienced body-builders like to train each muscle group once aweek for this reason. Beginners do much betterby training each muscle two or three times weekly.After all, a man who bench presses 500 for repsand does forced reps and negatives will need alot longer to recover than a rookie handling 100x5in the same exercise. Like most everything abouttraining, variation is the name of the game. Youcould develop a two-day a week routine, a three-day routine, or a six-day routine. Variety is thespice of life and the way we keep progressing.Sameness equates to stagnation. The question is often asked of me, when shouldI take a day off? What is the strategy behind restand recuperation? What is the relationship be-tween exercise, nutrition, rest and muscle growth?Generalizations are dangerous since everyone isdifferent and circumstances are never the same.In addition to weight training, a Parrillo-trainedbodybuilder needs to do aerobics on a regularand systematic basis. Pre-contest bodybuilderswill do aerobics twice a day in addition to regularweight training. This is a lot of work, particularlysince we insist the athlete train intensely what-ever the discipline. Our rule of thumb is that youshould take off the least amount of days you needin order to recuperate. If you are eating properlyand plentifully and getting plenty of sleep at nightyou can train harder, longer, heavier and moreoften. You hear a lot of talk on how to avoid over-

training but often this is an excuse for lazi-ness. Over training can be avoided if youtake in lots of quality calories and get plentyof deep, restful sleep. In fact, at Parrillo, ifan athlete thinks they are overtraining weadvise that they up their calories rather thancut back on the weight training or aerobicactivity. It is tough to make progress byexercising less. If you are not making goodgains and feel zapped and tired, try increas-ing your calories and adding another hourof sleep to your nightly allotment. Makesure you are training intensely enough tostimulate growth. What is intense enough?Pushing the envelope and upping pound-age or weights every session. Push hardand make gains, then refuel and rest. Another key recovery factor is the char-acteristic of the muscle itself. Large musclesneed more time to recover between work-outs. Because big muscles are stronger youcan lift more poundage and are subjectedto greater stress you need longer to recover.You might find that your arms recover fasterthan your legs, for example. Or your tricepsrecover quicker than your lower back. Beaware of these muscular phenomena whenscheduling your sessions. Always try toget enough sleep. If you are unable to sleepoptimally your recovery will suffer and youwon’t be able to train each muscle group asfrequently. Stress can be a definite detri-ment to recovery. Emotional stress is a veryreal factor as is illness. During stress yourbody produces cortisol, which helps youthrough the stress but has the unfortunateside effect of breaking down muscle. Corti-sol is a catabolic hormone that breaks downmuscle tissue so that the protein can beused as fuel. Illness reduces your abilityto recover as your body devotes its energyto fighting the sickness rather than repair-ing muscle tissue. If you have a cold anddon’t feel too bad, then go ahead and train.But if you have a fever or are too sick towork take a few days off from the gym.

Protein plays a vital role inrecovery by providing essen-tial amino acids and other nu-trients. Parrillo OptimizedWhey™ is of the highest qual-ity available.

Nutrition plays an absolutely central role inthe recovery process. The foods you eat supplyyou with the building blocks the body needs torepair itself. If you are training intensely andgetting enough sleep but not eating right, thenyour growth potential will be severely limited.You should be getting one to two grams of pro-tein per pound of body weight every day foroptimal growth and recovery(7-10). Most body-builders use a protein supplement as the foun-dation for their nutritional program. We thinkthe best protein on the market is our Hi-ProteinPowder™ or Optimized Whey Protein™. Ourwhey protein is fortified with extra glutamine andbranched chain amino acids. In terms of recov-ery and growth the two most important supple-ments are protein powder and Creatine Mono-hydrate. Carbohydrates are needed to maintain muscleglycogen stores. When muscle glycogen is de-pleted, strength and endurance drop off mark-edly(1-4). If you are no longer getting a goodpump after a set, this is a sign that you are run-ning low on glycogen. In this case, increase yourcarbs by using two to four scoops of ParrilloPro-Carb™ after your workout. This is the per-fect time to supplement with carbs as they willbe stored as glycogen. Don’t forget to take yourvitamins and minerals. I suggest six meals a day,spaced at regular intervals. Each meal shouldinclude a protein source (such as lean chickenor turkey), a starch, and a fibrous vegetable.Good starches include potatoes, rice, beans, andcorn. Stay away from simple sugars and refinedcarbohydrates such as pasta or bread. Meta-bolically, refined carbohydrates behave muchlike simple sugars. Also avoid milk and fruit,which are rich in sugars. Consult the Parrillo Per-formance Nutrition Manual for detailed instruc-tions. Adequate nutrition and sleep are two criti-cal ingredients in achieving optimal recovery.Don’t be afraid to vary and experiment with yourrest intervals and training frequency. Good luck!

References1. McArdle WD, Katch FI, and Katch VL. ExercisePhysiology: Energy, Nutrition, and Human Perfor-mance. Lea & Febiger, Philadelphia, 1991.2. Wilmore JH and Costill DL. Physiology of Exer-cise and Sport. Human Kinetics, Champaign, IL,1994.3. Essentials of Strength Training and Condition-ing, Thomas R. Baechle, editor, National Strengthand Conditioning Association, Human Kinetics,Champaign, IL, 1994.4. Guyton AC. Textbook of Medical Physiology,W.B. Saunders Company, Philadelphia, 1991.5. Maughan RJ. Creatine supplementation and ex-ercise performance. International Journal of SportNutrition 5: 94-101, 1995.6. Greenhaff PL. Creatine and its application as anergogenic aid. International Journal of Sport Nu-trition 5: S100-S110, 1995.7. Tarnopolsky MA, MacDougall JD, and AtkinsonSA. Influence of protein intake and training statuson nitrogen balance and lean mass. J Appl Physiol64: 187-193, 1988.8. Lemon PWR. Influence of dietary protein andtotal energy intake on strength improvement.Sports Sci Exch 2, 1989.9. Celejowa I and Homa M. Food intake, nitrogen,and energy balance in Polish weight lifters duringtraining camp. Nutr Metab 12: 259-274, 1970.10. Laritcheva KA, Yalovaya NI, Shubin VI, andShirnov PV. Study of energy expenditure and pro-tein needs of top weight lifters. In: Nutrition, Physi-cal Fitness and Health, eds. Pariznova J andRogozkin VA, p. 155-163. University Park Press,Baltimore, 1978.

It is absolutely vital that yourestore your glycogen lev-els after a workout. Theslow-release carbs found inPro Carb™ are some of thecleanest carbs you can find.

Rest to Grow

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

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

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

Calipers, Bound Separately with Leatherette CoverPerformance Package ........................................... Nutrition Program with BodyStat Kit...................................................$79.95Total Performance Package .................................. Training Manual, Nutrition Program & BodyStat Kit.....................$129.95High Performance Bodybuilding .......................... Everything the Serious Bodybuilder Needs in One Book................$15.95John Parrillo’s 50 Workout Secrets ...................... Advanced Training Tips Used By John Parrillo$15.95CapTri® Cookbook ............................................... Strict Recipes Using CapTri® To Make Your Food Taste Great..........$9.95John Parrillo’s Performance Press™

....................................... 12 Monthly Information-Packed Issues (U.S.).....................................$19.95Computer Nutrition Program ................................ Design Your Diet to Gain Lean Mass and Lose...................................$49.95

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

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Channeling AngerFor Super StrengthProductive Anger Management

Anger is the ugliest of our emotions.As we close out the 90’s phrases likeroad rage, going postal, and rage-aholichave become household terms that in-stantly evoke graphic visions of thedevastating consequences of uncon-trolled aggression. It is certainly stress-ful for yourself and all those around youwhen you allow anger to dominate youremotional life. However there is oneoccasion and place where anger canactually contribute to success: If youwanna get mad do it during your work-outs! Some people are able to moveheavy weights calmly. They lift bigweight with a stoic expression as if theywere in a business office. These peopleare rare. For most of us, the only way tosuccessfully lift incredible iron (the kindthat delivers the muscle gains we sodesperately seek) is to generate a veryintense state of mental arousal and agi-tation: a heightened physical and men-tal environment where the impossiblebecomes momentarily possible. Wel-come to the muscle Twilight Zone, aplace where gymrage can be convertedinto increased muscle mass and reducedbodyfat. I have used this conjured mental statefor my own purposes for years. Justbefore a heavy set, I have a little ritualthat I follow to the letter. In it, I try toapproximate the power of a raging bull.I glare into the mirror with eyes wideand hateful, my nostrils flare as I gener-ate some pure hostility. My breathingis deep and rapid. Under my breath Icurse as I repeat phrases like, “Comeon! I am strong as @#$& today! I amnot human! I am a superhuman Termi-nator!” Often, I make animal noises,growling deep in my throat, primitive

and primordial. I snap myfingers. It may sound andlook insane but man oh man,does it ever work! Onlook-ers often get intimidatedand must wonder if I am anescaped mental patient.Little do they know thataside from my workouts, I’mactually a sensitive sap, amodern male who cries(each and every time) at theend of “Selena” or “DeadMan Walking.” On top ofthat, I’ve watched virtuallyevery Disney animated filmever made with my daugh-ter more times than I care toremember. Still, when it’stime to bust up some musclefibers with a solid dose ofcold metal, I transform fromMr. Nice Guy into the lastperson on earth you wouldwant to mess with. I become‘nasty man’, full of frenzyand I fear no weight! Wouldyou risk being perceived asderanged by others in the gym in orderto get big and strong? Bigger and stron-ger than you ever thought possible? Todo so you need to pump yourself upprior to a top set but you can’t be inhib-ited or it won’t work. So how do wepump ourselves up in the weight room?You gotta have a psyche up routine!

Breathing The first thing to change is yourbreathing pattern. When it’s time toblast-off, consciously begin to breathedeeper and faster. This elevates bothyour mind and body with locomotive-style breathing. There is something

about this style of breathing which sig-nals the body to release adrenaline as itprepares for a real or imagined crisis.When you trick your mind into whatpsychologists term a ‘fight or flight’ situ-ation certain hormonal changes takeplace. Another trick is to imagine youare about to get into a fistfight.

Visualization I don’t care if you’re the Flying Nun,Pollyanna or the Pope; there’s someoneor something that pisses you off! Itmight be a boss, an ex-spouse, a boy-friend or girlfriend, the driver that cutyou off on the freeway and flips you off

Channeling Anger For Super Strength

Call 1-800-344-3404 to O

rder

For more info C

all (513) 531-1311- take your pick. Rather than waste en-ergy confronting them (and risking allthe negative consequences) save youranger then rechannel and redirect it, un-leashing pent up rage in the gym duringthe workout. Collect all that negativeenergy into a white-hot ball of searinganger then unleash it on the unsuspect-ing weights in a furious torrent. I can’tthink of a better way to ‘blow off steam’than by working out. Not only will youfind yourself relieved of a great deal ofstress but you’ll grow muscle as a re-sult. What a great deal!

Power Move I learned about power moves fromsuccess coach Anthony Robbins. It’ssimply a rapid gesture or movement thatinstantly snaps you into a feeling ofconfidence and readiness. It can be akarate chop in the air, a clap, or any-thing that does it for you. For me it’ssnapping my fingers followed immedi-ately by slapping that palm with theopposite hand. I don’t care how silly itsounds; it works like a charm for me.Try this, or a similar gesture of your ownchoosing, and see if it doesn’t work foryou also. Remember that success or fail-ure in the gym can often be traced backto your mental state. The mind, whencentered and psyched, can commandthe muscle to work at top capacity andan agitated, angry mind will allow a seri-ous bodybuilder to perform at 100% oreven 110% of their current capacity iftheir psyche is right.

The Glare This is a psyche-up technique I gotfrom a fellow Bostonian, 1987 Mr. USA,Irish Mike Quinn. I used to see picturesof him mugging, performing frighteningsnarls at his own reflection in the gymmirror before an intense set. It lookedcrazy yet proved tremendously effec-tive for Quinn. Mike was known for his“insane” workouts in which he wouldlift powerlifter-level weights and thensustain the poundage and pain for twoor three hours. It was not coincidentalthat he had one of the very best bodiesin the world. His physique was massiveand rugged because he knew how tohandle big weights. Before you performyour top set in a particular exercise, stareyourself down in the mirror, as if youwere your own worst enemy. Get aggres-sive and try this technique. I use themirror stare as a base onto which I addmy customized psyche up routine. Pushyour emotional hot buttons and getyourself steamed up and in a bad mood.If all this psyche up fuss is just too sillyfor you to be bothered with, I wouldsuggest you might be more suited towatching Teletubbies for the hour youhad allotted for the gym as your chancesof developing titan sized muscles usinga lackadaisical mind set are zero.

Music The right music can jack up an alreadyheightened state of arousal and aggres-sion. Please, no mellow mood music orromantic mush. Get some driving,

thumping, rhythmic music, upbeat andloud. I use a WalkMan and I don’t lis-ten to Tony Bennett, I listen to speed-metal groups like Metallica and Slayer,or gangsta rap from Ice Cube or DMX.Find something that alters your moodbut make it intense. Use music toheighten the anger state you are seek-ing. I used to work at a health club thatplayed only oldies rock: 50’s and early60’s muzak. As a result, it was aboutthe least intense place to train you eversaw. The music was so mellow mostmembers felt more like curling up on thecarpet for a nap than pumping seriousiron. Stay angry and concentrated (in thegym) and grow! These are a few psy-chological tricks of the muscle buildingtrade I use, tools you can use to rechan-nel the negative emotion of anger. Turna negative into a positive and develop amethod for improving your physiquethrough the use of psyche up proce-dures. Don’t get mad outside the gym– save it for the weight room and watchyourself get bigger and stronger as aresult. As the song lyrics go, “This ain’tno party, this ain’t no disco, this ain’tno fooling around!” So get wild andsnarl a little in the gym it will do you aworld of good!

You can now contact Ron Harris on theInternet at [email protected].


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High School Athletes:The KISS Principle

by Steve Hampton & Marty Gallagher

Basic exercises like the deadlift (shown above by Ed Coan)are an absolute necessity for putting on muscle mass. Thereis no substitute.

KISS: The KISS principle, Keep It SimpleStupid, is a basic and fundamental ap-proach to weight training that is ex-tremely effective when used by highschool athletes. Fundamental weight ex-ercises should be drilled over and overwith quality stressed above all else. Stay

true to the KISS principle and keepthings simple and basic in your selec-tion of exercises, purposefully limitingthe number and type you perform. Thesimplistic approach advises that youspend all your available training timegetting really good at the basic freeweight movements - which ensures youwill build a solid physical base. Stick tobasic barbell and dumbbell exercises(with a few machine movements thrownin) and focus on heavy, basic, com-pound multi-joint exercises. Pile onpoundage but never sacrifice technique.Perfect technique allows you to pursuethe KISS principle in a safe and effec-tive fashion.

Intensity: Not including warm-up sets, youshould strive to lift intensely whetheryou are using high reps or low reps. Ifyou are a 200 pound squatter there isno reason for you to be doing reps with100 to 120 pounds, or 50 to 60% of yourmaximum. Instead use weights in the 160

to 180 pound range (70 to 90%) for yourreps. Occasionally you need to throwin a 105% effort and establish a newsingle rep record to raise the standard abit. Do not confuse a light set with aneasy set. In order to progress you needto establish rep records and then at-tempt to exceed these during subse-quent sessions. Have a poundagerecord for 20, 10, 8, 5, 3 and 1 rep in eachexercise. Then set about bettering theserep records as you train in that particu-lar range. To trigger the miracle of musclegrowth we need to increase our currentbest without breaking technique. Youare going to need good spotters.

Basic, Compound Movements: There are a thousand different weighttraining exercises but if you want to getreal big and strong real quick then stickto the basics: squats, leg presses, benchpresses, incline presses, dips, deadlifts,rows, cleans, overhead presses and pull-ups. Compound multi-joint exercises arethe core subjects in the school of musclebuilding so spend less time worryingabout your beach muscles, the abs andarms. Don’t panic; you can still workthe show muscles a couple of times aweek, but do it after you blast the primeexercises, not before. Isolation exerciseslike concentration curls, pushdowns, legcurls, calf raises and virtually all machinemovements, zero in on a particularmuscle. You will never maximize yourprogress by training solely on isolationexercises. Machines are fun and you canget really pumped up, but it is a seduc-tive trap as the real muscle and strengthis to be found using barbells and dumb-bells in compound multi-joint free-weight exercises. Machine training andisolation exercises can add the finish-ing touches to the solid foundation free-weight exercises provide. Here is asample workout for building mass:


High School Atheltes: The KISS Principle

Above, the strongest man in the world, Ed Coan, dem-onstrates a 1,019 pound, text book deep squat. Squatsare the most beneficial of all exercises where sheer massand strengh are concerned.

Day 1 RepsSquat: 3x 8Leg Press: 3x12Leg Extension: 3x20Leg Curl: 3x20Calf Raises: 3x15Crunches: 3x20

Day 2Bench Press: 3x8Incline Press: 3x8Shoulder Press: 3x8Dips: 3x15French press: 3x10Tri Press downs: 3x12Crunches: 3x20

Day 3Deadlift: 3 x 8Pull-Ups: 3x12Shrugs: 3x8Back Hypers: 3x20Barbell Curls: 3x12Dumbbell Curls: 3x10Calf Raises: 3x15Crunches: 3x20

How to Set-Up a Simple SimonTwelve-Week Periodization Cycle:

The world’s greatest bodybuildersand strength athletes useperiodization (also known as cycling)to achieve their physical and athleticgoals. Periodization is a scientificmethod first devised by power-house Iron Curtain athletes.Powerlifters and Olympic lifters usecycling to peak their size andstrength while bodybuilder’s usecycling to rip and shred and reducetheir bodyfat to under 5%. Probodybuilders will take 12 to16weeks to peak. They gradually re-duce their caloric intake while in-creasing their cardio and uppingtheir training volume, increasingreps and decreasing poundage.The pros will simultaneously in-crease the amount of supplementsthey ingest. As a result, they be-come lean, light and defined. Theopposite approach, one used bystrength athletes and off-seasonbodybuilders, also uses a 12 to 16week cycle. Taking an opposite ap-proach using the same philosophy,

the strength athlete starts off usinghigh reps then over the length of thecycle drops reps and increases thepoundage. The elite alternate theirperiodization goals to achieve maxi-mum effect. They will go for size andpower for a cycle then lean and refinetheir newfound mass.

Strength Cycling: Our strength cycle increases thepoundage, decreases the reps andschedules rest days between ses-sions. After getting bigger and stron-ger with this strength cycle, lean-out.The body responds favorably to thisalternating style of adaptive training.On the first set of each exercise, uselight poundage and perform 15-repsto get loose, warm, and grooved in.On the second set increase the pound-age but use a weight you can stillhandle easily. Now tackle the all-outthird set. This is where the big gainslie. All the preceding sets have beenmere warm-ups. Hit the third set ashard as possible, striving to increasereps or poundage every session. Thisapproach applies to every exercise:light, medium, all-out.

Cycles within Cycles: If you use a twelve-week cycle, splitit into three, four week mini cycles.During each four week long segment

perform a specific number of reps onyour top set. For the first four weeksuse eight rep sets on your final, allout top set of each exercise. Start offlight in week one and increase thepoundage 2.5 to 15 pounds each sub-sequent week. During the secondfour-week mini-cycle drop the reps onthe top set to five and keep boostingthe poundage. In the final four weeksperform a three rep all out top set. Thefew pounds added each week com-pound over the life of the cycle andthe results are quite extraordinary.Small incremental increases accumu-lated over twelve weeks will yield gi-gantic results. A five-pound weeklyincrease seems inconsequential, butcompounded over twelve weeks amodest 200-pound bench pressgrows sixty pounds to an impressive260-pound bench press! A whopping30% increase in three short months!We use the stair step approach andslowly, methodically increase thepoundage while reducing the reps.Everyone knows what happens whenpoundage increases: muscle size in-creases in tandem! So get busy andset up a KISS cycle - you’ve nothingto lose but your puniness!


Lea

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sBy Cliff Sheats, M.S., Clinical Nutritionist

Sugar and Fat SubstitutesShould You Add These Additives to Your Diet?

The Parrillo Nutrition Program is formedaround foods low in fat and sugar. It isdesigned this way to help you lose asmuch body fat as possible. Suppose youhave a sweet tooth? What’s a body todo? One option is to use sugar substi-tutes such as saccharin, aspartame, oracesulfame-K. Some sugar substitutes,however, are controversial when it comesto weight control. In 1986 a study sug-gested that aspartame increased hungerby sending mixed signals to the brainwhich increased normal appetite. (1) Sincethen, however, other better-controlledstudies have been conducted, with muchdifferent results. In a 12-week study atHarvard University 59 obese men andwomen participated in a weight loss pro-gram to study the effects of sugar substi-tutes. The study involved a moderatelyreduced calorie diet, exercise and behav-ior modification. Half the people usedaspartame-sweetened foods and theother half avoided aspartame. Bothgroups lost weight but the participantsconsuming aspartame lost more weight(about one and a half pounds more) thanthose who used no aspartame. (2) Mostmedical experts today agree that sugarsubstitutes help people better stick totheir diets. One reason is that sugar sub-stitutes give people more foods to choosefrom and thus make dieters feel less de-prived.

The most promising sweetening agentnow being used in products is Sucralose,found in the Parrillo line of supplementbars. Sucralose is 600 times sweeter thantable sugar, and remarkably, it is madefrom a process that begins with regularsugar. To date, Sucralose looks like themost natural of all the sugar replacementson the market. Other than using productscontaining Sucralose, my advice is to usesugar substitutes and the products theycontain in moderation - since we don’tknow exactly what their long-term healtheffects are. If you do have a sweet tooth,try eating non-fat, non-sugar puddingsand gelatins on an occasional basis.These products should help curbcravings for high-fat, sugary desserts.If you enjoy desserts, refer to thesidebar for one of our most popular reci-pes. Food scientists have long been atwork developing a suitable substitutefor dietary fat - one that tastes good butdoesn’t produce any of the bad healtheffects of real fat. The most recent ofthese synthetic fats is olestra, now be-ing used in many foods. Olestra is de-rived from sugar and vegetable oil. Un-like other fat replacements it tastes likereal, honest-to-goodness fat. Structur-ally, your body doesn’t break it down.Thus, Olestra passes out of the bodyundigested, destined never to turn intoartery-clogging, waist-clinging fat. Myposition on food has always been toselect foods that are as close to the wayGod made them as possible. Man-madeproducts - sugar substitutes and fat re-placements included - are simply notused as efficiently by the body and mayproduce some unwelcome and unto-ward health reactions. What about condiments? Becauseyou probably don’t eat foods swimmingin butter, buttery sauces, or fat-lacedsalad dressings, you may want to pepup your meals with condiments. Here’sa list of condiments and flavorings thatwill do the trick:

•All sugar-free and fat-free spices andherbs •Orange or lemon zest •Butter sea-sonings such as Molly McButter •Fla-vorings and extracts •Sugar substitutes(in moderate amounts) •Mustard •Sugar-free ketchup •Light barbecue sauce •Vin-egar •Lemon juice •Lime juice •Soy sauce(preferably “lite”) •Worcestershire sauce•Liquid smoke •Fat-free salad dressings

Cliff’s Lean Dessert Crepes In a mixing bowl, combine 1-cup oatmealflour (ground from oatmeal flakes in yourblender), 1 1/2 cups skim milk, 2 eggwhites, and salt substitute to taste. Beatwith a rotary beater until blended. Heat anon-stick 6-inch skillet and lightly spraywith vegetable cooking spray. Removefrom heat. Spoon about 3 tablespoons ofbatter into skillet. Lift and tilt skillet tospread batter. Return to heat. Brown onlyon one side. Invert pan over paper toweland remove crepe. Repeat to make about10 crepes. (To freeze, stack crepes be-tween layers of waxed paper. Freeze up tofour months. Thaw before using.)

Prepare instant non-fat sugar-free va-nilla pudding according to package di-rections. Wash and drain fresh strawber-ries or blueberries. Reserve a small por-tion of pudding; add berries to remainingpudding and stir. Place about 1/4 cup ofthis mixture on each crepe and roll up.Drizzle reserved pudding on top and placeone berry as a garnish on top (if you areavoiding fruit as recommended on theParrillo Nutrition Program, then you canexclude the berries from this recipe.) En-joy!

References1. Smith, S.M. 1989. Sugar substitutesmay play positive roles in weight loss.Environmental Nutrition. March: 1-2.2. Ibid.

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Teen Men-Overall

Teen Women-Overall

Collegiate Women-Overall

Collegiate Men-Overall

Women’s Master-Over 35

Men’s Masters-Over 40

Women’s Masters-Over 50

Men’s Masters-50-60

Men’s Masters-Over 60

Zeb Stewart

Beth Moguin

Gina Anderson-Sayegh

Jake Thrash

Carmen Brady

Hans Hopstaken

Muriel Brewer

Robert Cahabiano

John Murray

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5143 Kennedy Avenue Cincinnati, Ohio 45213

BULK RATEU.S. POSTAGE

PAIDCINCINNATI, OHPERMIT NO. 855

1000 g. chicken breast,sliced or chopped½ cup vinegar½ cup low sodium soy sauce1 clove garlic½ tsp. black pepper¼ cup (8 tsp.) CapTri®

Combine vinegar, soy sauce, garlic, black pepper,and CapTri® to make a marinade.Add chicken to mixture and refrigerate for six toeight hours. Place chicken and marinade in a largepan and heat until liquid boils. Reduce heat andsimmer for 10 to 15 minutes or until most of theliquid has evaporated. Serves six.

Nutrient Content in one serving: 271 calories, 39 g.protein, 1.6 g fat, 0 g. carbohydrate, 83.3 mg. sodium,533.3 mg. potassium.

Pot Chicken Pot Chicken Pot Chicken Pot Chicken Pot Chicken Pot Chicken Pot Chicken Pot Chicken Pot Chicken Pot Chicken

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A Monthly Magazine For All Bodybuilding, Fitness and ...€¦ · Kevin’s saga is bodybuilding...

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Transcript of A Monthly Magazine For All Bodybuilding, Fitness and ...€¦ · Kevin’s saga is bodybuilding...